KRON 4 | Eat Your Way to a Trimmer Waist

According to the American Heart Association, 47 million Americans have  something called metabolic syndrome. That’s almost one out of every six people. Metabolic syndrome, also known as syndrome X, increases your risk for heart disease, stroke, and diabetes. Here’s how you get it and what you can do about it.

Do You Have Metabolic Syndrome? 

Metabolic syndrome is characterized by a cluster of cardiovascular disease (CVD) risk factors that increases your risk for heart disease, stroke, and type 2 diabetes. You have metabolic syndrome if you have three or more of these measurements.

  • Large waistline: Greater than 40″ (men); greater than 35″ (women)
  • High triglycerides: Greater than 150 mg/dL
  • Low HDL (“good cholesterol”) level:  Less than 40 mg/dL (men); less than 50 mg/dL (women)
  • High blood pressure: 130/85 mm/Hg and higher
  • High fasting blood sugar: 100 mg/dL and higher

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Metabolic Syndrome Health Effects

Compared to someone without metabolic syndrome, a person with metabolic syndrome is:

  • Twice as likely to develop heart disease.
  • Five times as likely to develop diabetes. If your waistline is over 40″, your risk is 12 times higher for diabetes.

The Study

Traditional Vietnamese Pho Beef Noodle Soup
Asian noodles are an example of “refined grains”.

A study published in the American Journal of Clinical Nutrition found that a calorie-controlled diet rich in whole grains reduced cardiovascular risk factors. They studied two groups — one group ate whole grains and the other ate refined grains.

Refined grains have a high glycemic load which means they’re rapidly absorbed into your bloodstream. Examples of refined grains include: white pasta/noodles, white rice, white bread/rolls/tortillas, enriched wheat bread/bagels, and corn flakes.

Whole-Grain Diet Results

Weight loss and cholesterol levels decreased similarly in both whole-grain and refined-grain groups, BUT the whole grain group had the following results:

  1. 38% decrease in inflammation. C-reactive protein (CRP) levels decreased. CRP is an inflammatory biomarker and an emerging risk factor for cardiovascular disease (CVD). It is a predictor of cardiac events in persons with and without CVD.
  2. Significantly greater decreases in the percentage of abdominal fat.

Why Whole-Grains Reduce Inflammation

The reduction in inflammation could be due to:

  • Lower blood glucose concentrations throughout the day. This is the result of increased fiber in the whole grains.
  • The antioxidants in the whole grains which have anti-inflammatory properties.
  • The release of inflammatory compounds from the loss of abdominal fat. Abdominal fat (visceral fat) is highly inflammatory. Eating whole grains decreased belly fat substantially.

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The Whole Grain Daily Diet      

Continue reading “KRON 4 | Eat Your Way to a Trimmer Waist”

How to Persevere (Even When You Really Want to Quit)

Black shoes standing at the road with go on and give up wording.

You set out this year to build new healthy habits. You revised your eating plan, stepped up the exercise, and have been sailing right along. You lost weight! Yay! BUT… today (and last week for that matter) the scale hasn’t budged. It’s not reflecting all your hard work and steady diligence. Your heart sinks. You wonder if all the hard work is worth it.

If this sounds like you, STOP the negative self talk immediately. The devil in your head will cause you to tumble backwards. Remember, the scale doesn’t reflect any changes in your muscle and fat ratios nor do they show the improvements in your heart and brain function, your blood flow, or your arteries — all the things critical to living a long, active and independent life.

Weight Loss

If this isn’t your first weight loss rodeo, focus on “changing your body composition” this time around rather than chasing that elusive number on the scale. That is, work on increasing your muscle mass and trimming the fat. If you’re sticking with your new lifestyle, it will pay off over the long term. Have faith in your efforts.

Aim for small incremental changes because those are the ones that are more likely to stick. Just relax and think about how you feel. Do you feel more energetic, lighter, more comfortable, and hopeful? If so, that’s what really counts.

How to Persevere

I found this great article on Inc.com:  5 Steps to Persevere (Even When You Really Want to Quit) — Practical advice for when your confidence and energy are at its lowestTake a couple of minutes to read it. It may inspire and support you during these times when you are struggling. Keep in mind that as long as you are trying, you are successful.

xo

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Goodbye Old Year, Hello New Year!

New Year, New beginning on a notepad, vintage style.

Today is the day! Put a fresh smile on your face because today is the start of a new beginning. Remember… commit to 30 days. I’m with you! A year from now you don’t want to wish you had started today.

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“No one can go back in time to change what has happened. So work on your present to make yourself a wonderful future. Happy New Year.”

xo
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KRON 4 | 10 Tricks to Make New Habits Stick

If you pledged to get healthier this year with yet another New Year’s resolution (or maybe even two or three resolutions), know that typically 80% of them fail by February. If you want to increase your odds of success this year though, here are some tricks to help make your new habits stick!

1. Commit to Thirty Days

Monatsende 30

Consider the first 30 days as the foundation for creating a new habit. It takes time to make a new behavior stick, but you’ll increase the chances of achieving your new pledge if you commit to making it through these 30 days.

To get inspired, watch this lighthearted TED talk, “Try Something New for 30 Days” as a new way to think about setting and achieving goals.

2. Do It Daily

Whatever your goal — whether it’s to go to the gym or eat three fruits a day — then do it DAILY for the first 30 days. It’s easier to nail down the habit if you do it everyday versus once every few days. The goal is consistency.

NOTE: If you pledged to go to the gym, that doesn’t necessarily mean you have to work out vigorously every day. Just get yourself to the gym for 30 consecutive days — even if it means walking in and taking just a few spins on the bike. The key is to get in the habit of getting up and going.

3. Mingle with Role Models 

Make a point of seeking out people whose habits you want to imitate because when it comes to becoming fatter, obesity spreads through social relationshipsA 32-year study published in the New England Journal of Medicine revealed that you’re more likely to become obese if you spend time with close friends that are obese. That is, according to researchers, obesity can literally spread from person to person, much like a virus.

Therefore, if your close friend is obese, eats junk food, and doesn’t exercise, then it will be more difficult (but not impossible) to stick with your pledge to create new healthy habits. Although you cannot change your friend’s habits, YOU can still change yours. Seek out and spend time with your role models.

4. Negate Negatives with “But”

But“But” is a very powerful word. When you use it, it negates everything you said preceding the word “but” in that sentence. (Did anyone ever say to you, “Say, I love your new hair color, but….” Stop the negative self-talk. It can lead to overeating to relieve those negative emotions.

When you catch yourself saying, “I can never stick with my New Year’s resolutions,” follow it with, “but I have the skills to help me this time.” Use “but” to stop negativity in its tracks.

5. Own It

Resolutions fail because they’re created based on what someone else (such as your spouse, doctor, or parent) is telling you to change. Be sure your New Year’s resolution is something YOU want to achieve. That is, be sure your resolution is NOT based on what you “should” do.

A part of owning your goal is watching your language. The words “should”, “need to”, and “have to” are negative words, and you surrender control when you say them. Negative thinking and negative self-talk lead to negative emotions, such as feelings of defeat and depression, and thus, emotional eating.

The words “should”, “need to”, and “have to” imply something is wrong with you. That is, something is ‘broken’ and needs to be fixed. For example, notice the difference in how you feel when you say, “I have to exercise” or “I need to lose weight” versus, “I want to exercise because I love walking vacations” or “I choose to lose weight, so I won’t have knee pain” which puts the control, motivation, and power to change back on you.

Healthy Living

6. Relish the Reward   

Continue reading “KRON 4 | 10 Tricks to Make New Habits Stick”

KRON 4 | What NOT to Wear on Your Next Flight (Lifesaving Fashion Tips)

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Air travel malfunctions can, on rare occasions, result in a crash. According to the National Transportation Safety Board, 76 percent of the passengers in the most devastating airplane crashes survive. Here are some tips on what you can do to boost your odds for survival before boarding your next flight

Get in Shape

In an emergency evacuation, you will need considerable strength, stability, and agility to move your body — and move it quickly. Remember, if the cabin fills with smoke, you’ll need to be able to get down on the floor and crawl (yes, CRAWL!) to get to an exit. This can be problematic if you’re weak or fragile and not very flexible or functional.

Pay Attention to How You Dress (Top 10 Tips)

Mother and child on airplane
Dress yourself and your child for maximum safety.

What you (and your children) wear matters when flying.

1. Don’t wear synthetics, such as polyester, nylon, rayon or poly-cotton blends. Even though you may be far enough from the fire to avoid serious injury, the heat alone will melt your synthetic clothing and adhere to your bare skin.

Melted fabric that sticks to flesh can result in a critical burn and infection. However, at the same distance away from the heat, a cotton jacket or pair of pants won’t begin to char or catch fire. The bottom line is, natural fibers are safer, plastic is dangerous.

2. Wear natural fibers, such as cotton, pure wool, silk, or leather. Cotton is flammable, but in a truly massive and intense fire, whether your clothes are flammable or not won’t matter much unfortunately. NOTE: Some cotton shirts are sewn with poly/cotton thread (an ignition source), so you are still vulnerable.

3. Wear long pants and long sleeves. Skip the short skirts, shorts and skimpy T-shirts. Protect your arms and legs. Heavy denim pants and a cotton long-sleeved shirt are best.   Continue reading “KRON 4 | What NOT to Wear on Your Next Flight (Lifesaving Fashion Tips)”