Everyone has time for exercise

.Something I often hear from Clients is that “I don’t have time for exercise” (yes, I have uttered those words as well on some occasions). But do we really need to spend hours at the gym in order to see results?

According to a large-scale new study of exercise and mortality there are benefits to running as little as 5 minutes a day. The findings suggest that the benefits of even small amounts of vigorous exercise may be much greater than experts had assumed. The new study, published in The Journal of the American College of Cardiology, researchers from Iowa State University, the University of South Carolina, the Pennington Biomedical Research Center in Baton Rouge, La., and other institutions turned to a huge database maintained at the Cooper Clinic and Cooper Institute in Dallas.

The runners were much less susceptible than the non-runners. The runners’ risk of dying from any cause was 30 percent lower than that for the non-runners, and their risk of dying from heart disease was 45 percent lower than for non-runners.

I’ve seen good results myself when I’ve exercised intensely for 15 minutes a day. Everyone has time to exercise. You can find 15 minutes a day. Especially when it comes to investing in your health! If you don’t like to run, try to jump a jump rope, biking, use a rowing machine or do some Tabatha exercises.

Like I always say, experiment with different routines and see what works for you. Is it 5 minutes or 15 minutes? Running or interval training? Listen to your body. It will show you the best way. Also, remember to start slowly if you are new to exercising.

Sneakers

Lack of energy

Have you found yourself with a lack of energy this Summer? The most common reason for not having energy in the Summer is dehydration since it's not easy to keep up with drinking enough water. Dehydration can cause many different issues in our bodies, including fatigue, headaches, and general lethargy.

Another reason for lack of energy can be not moving enough. It may sound counter-intuitive, but one thing that could be slowing you down is actually a lack of movement and exercise. Keeping your blood pumping could make all the difference in your energy levels and general mood. Even doing something as simple as a ten-minute walk every day is great.

Overeating or undereating can also be a reason for feeling sluggish. Overeating can make us feel groggy and fatigued because our body expends more energy when it has a lot of food to digest. This can leave our brains and body deprived of the fuel it needs. Undereating will make your blood sugar drop, dragging your daily energy down. Skipping meals or letting too much time pass between meals are recipes for low-energy. Eating according to the LCHF/Ketogenic lifestyle help keep the blood sugar even and the energy steady.

One of our biggest energy thief is of course sleep deprivation. Most people do not get enough sleep on a nightly basis, and it’s doing more than just making them yawn throughout the day. Habitual sleep deprivation can lead to chronic fatigue, as well as a lot of other mental and physical health issues. We have all heard that 8 hours a night the ideal amount of sleep, but a study at UCSD shows that as far as health benefits are concerned, 8 hours isn’t the ideal; it’s 6.5 hours. The study looked at 1.1 million people’s sleep over the course of 6 years, and looked at the relationship between amount of sleep and patients’ longevity. The study found that sleeping as little as 5 hours per night is better for you than sleeping 8, and it even determined that insomnia is better for you, long-term health wise, than taking sleeping pills. According to the study, 6.5 hours is the sweet spot for lowering your risk of cancer.

So to stay energized; drink water, keep your blood sugar level balanced, keep on moving and sleep 6.5 hours a night. How do you keep your energy levels up?

Having a water bottle handy makes it easier to stay hydrated

Reebok water bottle

Swedish portion sizes

.We have arrived in Sweden. We are here to visit my family for a couple of weeks. As we took the train from the airport to my town, I was reminded of the Swedish portion sizes. Check out the cup of coffee I had on the train. The cup is no bigger than my hand. This size is a little bit different from the Grande Blonde I have every morning at Starbucks in Boston...It's worth thinking about...

coffee cup

The importance of sleep

.Getting too little sleep can have serious consequences for your health. People who don't get enough sleep often have higher levels of chronic inflammation and insulin resistance. Lack of sleep can also elevate blood sugar and lead to higher levels of hormones that causes hunger and sugar cravings.

Tips for sleeping better

- Limit eating and drinking alcohol within the hours before bed. A large meal before bed can cause indigestion that interferes with sleep. Alcohol before bed can result in waking frequently. I've noticed that when I've had something to eat before bed, I have really strange dreams. I often wake up exhausted from nightmares.

- Try to go to bed with a good blood sugar level. Elevated nocturnal blood glucose can wake you up to the bathroom which will interfere with your deep sleep. Following a ketogenic/LCHF lifestyle ensures a good blood sugar level. I sleep like a baby!

- Find a way to wind down before bed. Many recommend not watching TV before bed.

- Exercise early. There is some evidence that exercising reduces the quality of your sleep. This is a tough one for me since I have to workout at night because of my work schedule. I find myself staying up later when I excessive because I have so much new energy, which makes me more tired the next day.

Are you getting a good night sleep every night? Share your tips!

Weight Watchers guidelines

.I got a letter from Weight Watchers today asking me to subscribe to their magazine. They included some tips and guidelines which I find interesting.

weight watchers

Do treat all foods equally....hmmm, no I will not treat ice cream and broccoli the same, because they are not equal.

weight watchers

Breakfast eaters consume about 12% less fat than breakfast skippers do. Hmmm, don't we all know by now that fat is not bad??

weight watchers

Remember, be an investigator and find out what lifestyle is right for you. Just because a big company is giving you diet advice doesn't mean they are right, or that it is the right lifestyle for you.

CPR training

.I went to CPR training this weekend. To be honest I didn't feel like going at all. The sun was shining outside and I was going to sit inside all day. But I'm so happy I went. The teacher was fantastic, I met great people and I learned a lot. I enjoyed every minute of it.

The most important take away was that an adult has 8 minutes of oxygen in their lungs so the most important thing to do when someone's heart has stopped is pushing on their chest so that the heart circulates the blood. Keep on pushing until the ambulance or firefighters come to take over. I hope I never have to use this new skill...

cpr

Unlikely Source of Healthy Fat: Coconuts

.Doctors (not experts...) are starting to question the health benefits of coconut oil. Since I've started eating coconut oil I've seen a difference in my hair and skin. I also use it as lip balm. As always, if it works for you and make you feel good then go for it. Everything is about balance and listening to your body. Also, do your own research instead of listening to the latest news. In two months they are going to tell us coconut oil is the best thing on earth... Wall Street Journal article: Unlikely Source of Healthy Fat: Coconuts.

coconut oil

Did you know....

....that the benefits of ginger are many. Modern scientific research has shown that ginger possesses numerous therapeutic properties including antioxidant effects, an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects. Ginger contains very potent anti-inflammatory compounds called gingerols. These substances are believed to explain why so many people with osteoarthritis or rheumatoid arthritis experience reductions in their pain levels and improvements in their mobility when they consume ginger regularly. Ginger is also a good trick for many to get rid of nausea.

Here are some additional benefits Feeling gassy? For the sake of your friends, have some ginger! Haven't had an appetite lately? Ginger will help your appetite and get the digestive system going. Ginger improves the absorption and assimilation of essential nutrients in the body. Do you have a nose and throat congestion? Add some ginger to your tea. Joint pain? Add some ginger essential oil in your bath to help aching muscles and joints.

Buy it here

Simply Organic Ginger

Did you know...

....that your metabolism can be boosted through the consumption of spicy foods. Spicy peppers, which include cayenne peppers, cause the body temperature to rise. When the body temperature rises it needs to be cooled, and you burn more calories when the body is forced to go through a cooling process. The key is eating the right spices, in the right quantities, and through the right foods for maximum results. More is not necessarily better so eat it in moderation. A teaspoon daily is a good amount. Add it to a glass of water or your favorite recipes.

Cayenne pepper also benefit your entire circulatory system, your intestines, your stomach, not to mention give your heart muscles an infusion of minerals that is necessary for its proper function. So great benefits all around.

Check out a great organic cayenne pepper here and burn, baby burn!

Simply Organic Cayenne

Sugar feeds cancer

.I had a great conversation with a woman from Europe yesterday regarding sugar. It's so inspiring when you meet someone with the same beliefs and interests as yourself. We were discussing the impact sugar has on your health and how people in Europe are more aware of the dangers of sugar. Sugar feeds cancer. We need to raise the awareness about the dangers of sugar in the US!

Here is a great article about the subject.

This is how I feel about sugar. If you agree, you can buy one here.

F**k Sugar Bracelet

Time to be honest!

.Often when it comes to eating and losing weight we are not being honest with ourselves. If we are eating right and moving, we will see results. So if you are not seeing results (feeling good, losing weight etc), you are either eating the wrong food, eating too much or not moving enough. It’s that simple.

Sometimes we also don’t know what we are doing wrong. By documenting everything you eat and your exercises, you will be able to analyze the information and figure out what you are doing right and what you are doing wrong.

Time to be honest! Here are two great templates that will help you get on track.

The Stellibell Weekly Food Journal Template

The Stellibell Weekly Exercise Journal Template

As always, if you have questions, just email me and I will help you get on the right track - molander@stellibell.com

Let’s live!

Ketosis

The basics of the LCHF/Ketogenic lifestyle is that you cut down on carbs and increase the amount of fats you consume. So why does that cause you to lose weight? The body starts burning stored fat as energy. The body is then in a state called ketosis. The liver converts the fat into fatty acids and ketone bodies. The ketone bodies replace glucose as an energy source. One of the first signs I notice when I’m in ketosis is that my body temperature increases and I’m full of energy. Before I started with LCHF I was always feeling cold, which would lead to tension headaches. It’s a relief to not always wear sweaters to keep warm or to constantly take painkillers for headaches.

I don’t strive to always be in ketosis. But in the beginning, it helped me tremendously to measure my ketosis levels and to be in optimal ketosis since it taught me how different foods impacted my weight loss and well-being. By using a ketosis meter you can measure and track your numbers. To be in ketosis you want to obtain a number within 1.5 to 3 mmol/L. Being at the higher range doesn’t bring any extra benefits, so just above 1.5 mmol/L is good enough.

I use the Precision Xtra NFR Blood Glucose Monitoring System which you can find here.

Precision Xtra

Please note that a ketonic state is not good if you are a diabetic. Diabetics should take extreme caution when considering a low-carbohydrate diet and always discuss options with their physician.

F**k Sugar Bracelet

We are already two weeks into the New Year. Have you decided yet what your commitment to your health is in 2014? If so, show it with style and attitude. I designed this bracelet to remind myself every day about my commitment, and to show my personality and attitude. It both motivates me and also reminds me to make the right food choices every time I reach for the fridge door and see the bracelet on my arm. At first glance you will see a beautiful stylish bracelet that will match every outfit. Take a closer look and it shows that I’m ready to kick butt this year. I’m committed 100% to my health. Are you? Show it by saying F**k sugar! Buy one today.

We are in it together

The last couple of days have been very moving and inspiring. I'm very touched by how many of you have emailed and thanked me for the book. It's also very touching to see how many of you has reached out for help. Making a commitment to a new lifestyle can be scary, but we will do it together. I'm continuing my own LCHF journey and I will share my progress with you on the blog. Please share your progress with me at molander@stellibell.com and we can motivate each other. Let's live!