Learning to Decipher a Menu when Dining Out…

The wording and appearance of a menu can have a lot to do with how you select a certain item. Any dish that is written in script is meant to convey a feeling of quality. Omitting dollar signs usually makes a person less conscious about cost. The chef’s recommendation is not always the healthiest. Ask about the ingredients and preparation before opting for this choice. Using descriptive adjectives such as tangy or plump will cause a mouthwatering effect and can possibly distract us from ordering a healthier dish. If possible look over a menu before you go to a particular restaurant and figure out the best option to help maintain a healthy eating plan.

A Common Thread…

There are two places in the world that have the longest living people. One is Okinawa, Japan and the other is on the island of Crete, Greece. Both cultures have similarities in their diets. Each has a large consumption of fish making their diet high in Omega 3’s and low in inflammation. At the same time the diet is low in red meat, processed sugar and preservatives. Both consume large amounts of green vegetables, the Greeks from the land and the Japanese from the sea. A good deal of their protein comes from nuts, grains and beans and their salt comes from the sea. Finally, portion control is a big part of eating. Also learning to leave the table when you are contented is a plus. This simple, basic way of eating it seems makes life a pleasure as well as resulting in a healthier lifestyle.

Does Pouring Sequence Matter…

Several studies have been done to determine if the sequence in which
something is added whether it be food or liquid matters in determining
portion size and calorie count. In one study participants were asked to
combine apple juice with water. If the apple juice was poured first the
amount was 25% larger then if the water was poured into the glass first.
In another study yogurt and muesli were the two components. The amount
of the snack in terms of volume did not differ but depending on which was
put into the bowl first determined whether the yogurt or muesli comprised
the bulk of the meal. The experiment showed that depending on which was
poured first had the greatest impact on caloric intake. This could be a great
tool in weight management.

If you have questions, please email me —lenny@strongself.net

Resistance Training and Depression…

New research is showing that lifting weights may have an effect on lifting a person’s mood. It has already been established that exercise can reduce symptoms of depression but until recently most of this evidence had to do with studies based on the effects of aerobic exercise. In 2017 research on the positive effects of resistance training on anxiety were published in JAMA Psychiatry but that particular research did not address the effects on depression. These researchers decided to reevaluate 200 previous studies to see if they could determine if indeed weight training eased symptoms of depression. What they found was all subjects had a decrease in depression no matter how severe the symptoms were. It did not matter how often they weight-trained, whether it was 2 times or 5 times a week. What mattered was consistency. The reduction on levels of depression seemed to occur no matter what age the subject was. The results did not suggest that resistance training was better then aerobics or medication but it showed that there is also another avenue to explore when someone suffers from depression.