These Boots Were Made For Walking

We’ve known for a while and have heard it over and over that sitting for long periods of time is not good for you, and now there is research to prove it.

People, you’ve got to get up and move around.  Your life literally depends on it.

Researchers from Australia and Kansas State University said their findings have implications for office workers, truck drivers and other people who regularly sit for long periods of time. To reduce the risk of chronic disease, the study authors concluded that people should sit less, and move more.

“We know that with very high confidence that more physically active people do better with regard to chronic disease compared with less physically active people, but we should also be looking at reducing sitting,” Richard Rosenkranz, assistant professor of human nutrition at Kansas State University, said in a university news release.

“A lot of office jobs that require long periods of sitting may be hazardous to your health because of inactivity and the low levels of energy expenditure,” he explained.

The study involved over 63,000 Australian men from New South Wales, ranging in age from 45 to 65. The researchers questioned the men about whether or not they had various chronic diseases. The men also reported how many hours they spent sitting down each day.

The study revealed that the men who sat for four hours or less daily were much less likely to have a chronic condition — such as cancer, diabetes, heart disease or high blood pressure — than those who sat for more than four hours each day. And the men who sat for at least six hours daily were at significantly greater risk for diabetes, the researchers noted.

The number of chronic diseases reported increased along with sitting time. This was true even after the investigators took the men’s physical activity level, age, income, education, weight and height into account

The bottom line is we have to be aware of these dangers and get a sweat going each and every day.  Even if you can’t work up a sweat, try walking at least 10,000 steps each day.  Every little bit will help.

Here’s to Your Health!

Dr. K Bennett

615-942-9271

Best Way to Lose Those 5 Extra Pounds

I think just about every patient I see would agree, they could afford to lose a little extra weight.  Even for the healthiest of us, there’s those few extra pounds that seem to hang on no matter what you do.  Here’s some things to think about to drop those 5 extra pounds.

Control How Much You Eat

Controlling how much eat can be all that it takes.  In our society we have our food portions out of control.  A good idea is that when you go out to eat, either share a meal with your partner or immediately ask for a to go box and put half of it in there for later.  Another rule of thumb with this is to fill half your plate with fruits and vegetables.  If you eat off a plate with a pattern, keep your food inside the pattern.  That will be a healthy portion.

Add More Protein To Your Diet

When you have protein in your body to burn, your body burns twice as many calories as it does when it burns carbs.  Try adding more lean protein to your diet.  Fish and nuts are two foods that are a great source of protein.  You can check out protein powders, shakes, and bars but watch out for the sugar content in those.

Ditch the Artificial Sweetners

You think you are saving calories by drinking that Diet Coke, but studies have shown tiime and time again that your body is expecting calories when you introduce these artificial agents to your body.  Which in turn causes you to eat more.  Replace your diet drink with an unsweet tea and squeeze a lemon in it for sweetness.  Or drink water and squeeze a lime in it.   And it goes without saying, don’t drink regular soda either.  It’s a horrible source of calories.  Again, this one thing alone could help you drop the 5 lbs over the course of a few weeks.

Be Active

It’s recommended to take a minimum of 10,000 steps per day.  You can find inexpensive step counters online or at a local retailer.  Get one and track your steps daily.

Drink More Water

How easy is this!  Drinking more water will boost your metabolism and help you to consume at least 200 calories less per day.  It’s recommended to drink around 6-8 glasses per day.  You need to drink enough that your urine is clear.

There you have it.  5 steps to lose 5 pounds.  Or just focus on one of these steps you might be surprised that it will do the trick.

Here’s to Your Health!

Dr. K Bennett

Is Dopamine the Mircale Drug?

How does this sound?

You are super motivated.  You accomplish personal, physical, and financial goals.  Your happier than you’ve been in years.  You are losing weight and maintaining a healthy weight.  You start a side business or perhaps you just ran a 10k.  You are in love with your significant other and your relationships with friends are really good.

Who wouldn’t want all these things.  Well, if you have a healthy level of Dopamine, it could be that I’m describing you.  That’s right, Dopamine is a chemical that is present in your body as a neurotransmitter.  It was previously known as the “pleasure chemical” but now doctors are discovering it’s ability to help motivate you.  Studies have shown that those “go getter” people actually have higher levels of Dopamine.  Not only did the higher levels of Dopamine give more motivation to accomplish tasks, but it increased levels of happiness in the individual.

Conversely, people with low levels of Dopamine were linked to Parkinson’s Disease, other neurological issues, and ADHD.

While there are some foods that naturally raise levels of Dopamine in your body, it’s not advised to try and manipulate the levels on your own.  If you think you might have low levels of Dopamine, consult your physician for options on achieving healthy levels.

Who knows.  You might get the right level Dopamine and then conquer the world!

Here’s to Your Health

Dr. K Bennett

www.sunshinemedicalmd.com

615-942-9271

Healthy Tailgating Snacks for the Superbowl

It’s almost Super Sunday!  Superbowl XLVII is Sunday with the San Fransisco 49ers battling the Baltimore Ravens in New Orleans.  With this big event comes parties, get-togethers and elaborate tailgating sessions.  What usually ensues is an obscene amount of calorie consumption and subsequent heartburn, guilt, and regret.

Good news!  There is a way for you to enjoy mouth watering treats without breaking your diet or busting your waistline.

Here are some healthy tailgating snacks for your Superbowl Sunday!

Broccoli-Cheese Calzone

This is a great way to use up leftover vegetables and cheese. Use any vegetable or veggie combination you want – I really like the mixed vegetables for stir-fry (like bell peppers and onions) sold next to the other mixed vegetables in the freezer aisle.

Olive oil cooking spray
2 cups fresh or frozen broccoli florets, thawed if frozen
1 pound fresh or frozen bread or pizza dough, thawed according to package directions
1 1/2 cups shredded part-skim mozzarella cheese
1 1/2 teaspoons garlic and herb seasoning or Italian seasoning (preferably salt-free)
1 tablespoon grated parmesan cheese

Preheat oven to 375ºF.  Coat a large baking sheet with cooking spray.

If using fresh broccoli, blanch the florets in boiling water for 30 seconds or steam in the microwave for 2 minutes. Drain and set aside.

Roll dough out into a large circle, about 1/2-inch thick, and transfer to prepared baking sheet (don’t worry if some dough hangs over the edge – you’ll be folding it in half).

Combine mozzarella cheese and seasoning and toss to combine. Top one half of dough with mozzarella mixture. Top mozzarella mixture with broccoli. Fold over side of dough without toppings and pinch edges together to seal.

Spray top of calzone with cooking spray and sprinkle parmesan cheese all over top.

Bake 15-20 minutes, until crust is golden brown. Let stand 5 minutes before cutting crosswise into slices.

Cheesy Kale Chips

Tear kale leaves into large pieces and arrange on a baking sheet. Spritz with olive oil and bake in a 350° oven until crisp. While still warm, sprinkle with grated parmesan.

Tex-Mex Treat

Dress bagged coleslaw mix with jarred salsa and roll up in a corn tortilla.

Healthy Chili

Ingredients
1     (1.25 lb) Pack extra-lean ground turkey1
1     (16 oz) Salsa (any kind will work, but I used corn and black bean salsa!)
1 cup     Celery, chopped
1     Small white onion, chopped
1    Green bell pepper, finely chopped, (or a red or yellow bell pepper)
1     (28 oz) Can crushed tomatoes
1     (28 oz) Can diced tomatoes
1     (15.5 oz) Can pinto beans, drained
1     (15.5oz) Can red kidney beans, drained
1    (15 oz) Can corn
1/2 tsp     Garlic powder
1/2 tsp     Salt (or to taste)
2 tbs    Chili powder2
1pkt    Sugar substitute of choice3
Optional    Toppings: light sour cream, 2% shredded cheddar cheese, shredded lettuce, a few baked tortilla chips crushed on top, or a few saltine crackers!

Place meat and chopped onion in a large saute pan, sprayed with non-stick cooking spray. Cook over medium high heat until meat is browned.

Place meat and onion mixture, and all of the rest of the ingredients into a Crock Pot and cook on high heat for 4 hours or  low heat for 8 hours

Take chili off the heat when all of the veggies are translucent and soft. Top with optional toppings if desired, and enjoy!!!

Here’s to Your Health!

Dr. K Bennett

www.sunshinemedicalmd.com

615-942-9271