When most people think of exercise, they imagine things like running on a treadmill, aerobics, and weight lifting. Which is correct, yes, those are all examples of exercise. However, exercise is also so much more. If running on a treadmill has you feeling like a hamster on a wheel, there are other options. There are even hidden ways of getting exercise that doesn’t feel like exercise at all.

Exercise is defined as “physical activity to sustain or improve health and fitness.”

Before we discuss ways of getting your body moving, let’s discuss the many benefits that increased physical activity can have on your life. You may be surprised to find out that it isn’t limited to weight loss.

What are the benefits of exercise?

1. Improves mood.
Have you ever heard the term “runner’s high?” Ask anyone who has a regular exercise routine, they’ll all tell you how great they feel afterward. Not only is there a sense of accomplishment, but there’s a scientific reason why. When you exercise, you stimulate the natural endorphins in your brain. So you’ll get that “ahhhhhh” happy feeling when you’re done.

2. Improves sleep.
Chances are you’ve been to a party, barbecue, or beach where children are running around, hyper, having the best time. Parents usually make a comment about how well the children will be sleeping tonight. It’s true! Studies have shown that an increase in physical activity can be directly linked to the amount of slow-wave sleep you get. Slow-wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate.

3. Decreases pain.
Maybe you’ve heard the term “A body in motion, stays in motion. A body at rest stays at rest.” If you suffer from arthritis or some other painful physical ailment, you may equate movement with pain. However, making an effort to continue moving throughout the day can actually decrease your pain.

*Please check with your doctor to see if exercise is a good idea for your particular ailment.

4. Improves your cardiovascular health.
Improving blood sugar and reducing risk of Type II diabetes, or improving DMII for those already diagnosed. A Cochran review comparing 14 randomized controlled trials with 377 participants showed a decrease in HgbA1c of about 0.6% with exercise
Reducing blood pressure and triglycerides, decreasing your risk of heart attack and stroke.

5. Improves brain function.
Exercise improves blood flow to the brain, reduces inflammation, lowers the level of stress hormones, and decreases the risk of cognitive impairment from dementia and Alzheimer’s.

6. Decreases fat tissue and increases muscle.
The most obvious and well known reason people exercise, the changes in physical appearance. Think of your body like a furnace. Exercising “ignites the furnace” and uses our stored fat as energy to fuel our physical activity. The more physical activity, the more fat is burned for fuel.

However it’s important to note that you cannot outrun a poor diet! Which really makes sense when you think about it. You’re eating poorly, causing a surplus of fat storage. You can only burn so much through exercise. There has to be an intake deficit.

What are some alternate forms of exercise?

Exercise is sustainable if it means doing things that you actually enjoy.

Here are some examples:

• Kayaking
• Rowing
• Hiking
• Walking
• Jogging/running
• Biking
• Skating/rollerblading
• Skiing
• Snowboarding
• Walking on a treadmill
• Elliptical
• Stationary bike
• Weight lifting
• Bodyweight strength training: Squats, planks, push-ups, crunches, quadruplex
• Bodyweight cardio: Jumping jacks, burpees, mountain climbers
• Strength training with weights
• Jumping rope
• Dancing
• Stretching
• Swimming
• Rock climbing (belaying or bouldering)
• Sports: Golf, Tennis, Baseball/softball/whiffle ball
• Classes: Zumba, Orange Theory, CrossFit, Beach Body (i.e. PiYo),
• Yoga: I love SarahBethYoga (I’m not paid to endorse her and I’m not an affiliate, but she has tons of free classes online.) Truly Yoga in Pike Creek, Delaware, Kripalu for the full experience.
• Refit
• Kickboxing
• Personal training

How can I get started with an exercise routine?

Choose a start date. This is important. Choose a date and stick to it.

Choose the number of days per week. If you’re new to exercise, start small and increase as you go according to your comfort level.

Plan your activity. Not sure what you like? Use the list above and try each one, working your way down. You’ll expose yourself to new things and increase the potential of really falling in love with an activity. Then it won’t feel like exercise at all!

Decide how much time you will give yourself. Again, if you’re new to exercise, I would start small with 30 minutes (or less) of low-impact movement a day then increase as you go.

Write this in your calendar. Having your intentions written on a calendar for you to see makes it easier to stick to it.

TIPS:

•  Start slow and gradually increase activity to avoid injury.
• Sign up for a 5k to walk or jog. Going with a group can really be the boost you need.
• Ask a friend to join you. Sometimes, things are better with friends. Try Zumba classes together or escape to a calm lake and try canoeing.

For more info on all things health and wellness, check out the full blog, listen to the podcast and sign up for emails so you can get future blog posts right in your inbox.

That’s all I have for today. Stay healthy!

Dr. Kristine LaRocca

Disclaimer: Although I am a medical doctor, I am not YOUR doctor. So the things I teach are not to be used as medical advice. You should consult your physician to discuss what is best for you personally.

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Protein is important for weight loss because it improves satiety, the ”full” or “satisfied” feeling you experience while ingesting a meal that triggers you to stop eating.

Quick side note: I’ve got a podcast episode on this information as well if you prefer to listen instead.

A common misconception is that protein will make you gain weight. While this does have some truth to it, it typically doesn’t lead to fat gain unless you eat it in excess.

So, how do you know how much protein your body needs?

The US Department of Agriculture (USDA) recommends 0.8 to 2.0 g/kg/ per day of protein, depending on your level of physical activity, sex and age.

Let’s calculate your personal intake recommendation.

1. 1. Your weight __________
   2. Divide that number by 2.2 _________ (This is your weight in kilograms.)
   3. Next, multiply this by 0.8 ________
   4. Equals your goal for daily protein intake __________

For example:

1. If you weigh 200lbs
2. 200 divided by 2.2 is 90.9
3. 90.9 multiplied by 0.8 equals about 73.
4. So, your daily protein goal will be 73 grams.

If it’s easier: you can use the USDA Protein Intake Calculator which will base your results on your weight and activity level.

*It’s important to note that there are special situations where protein intake may be limited even further, such as kidney disease, so be sure to check with your doctor.

How does protein work in the body?

Proteins break down into amino acids and are used by our bodies as building blocks for bone, muscle, skin, brain tissue, and parts of our DNA.

In times of high energy demand, those amino acids can be used as energy by being converted to glucose.

However, when you overeat protein, the amino acids can be converted to glucose and stored as fat once your energy stores are full. This is especially true if you have a sedentary job and don’t move much during the day.

On the other hand, too little protein can lead to disease processes so we need balance.

Plant-based protein is best.

Quinoa is an example of a plant-based protein that contains all 9 essential amino acids, including the ones that our body cannot make on its own.

• It is a seed so it is also packed with healthy fats.
• It is rich in vitamins and minerals such as folate and magnesium.
• It is quick to make, only taking about 15 minutes.
• There are over 120 varieties of quinoa: white, red, and other colored options. They are all nutritious.

Nuts are another viable option as they are high in protein and packed with healthy fats, all leading to increased satiety.

Other forms of protein are:

• Fish, which can be dense in healthy fats such as DHA and EPA.
• Land meats such as chicken, turkey, beef, and pork
• Animal products, such as eggs, cheese and milk

I’ve created a cheat sheet below for you to use as a reference.

Click to download Healthy Protein Cheat Sheet

Track your protein intake for 3 days. Use the guidelines in the chart and formula provided to see if you are meeting your goal, under or over, then adjust as needed for a healthy weight!

Till next time, stay healthy.

Dr. Kristine LaRocca

Disclaimer: Although I am a medical doctor, I am not YOUR doctor. So the things I teach are not to be used as medical advice. You should consult your physician to discuss what is best for you personally.

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“I’ll just stay for one drink.” Famous last words. Most of us are guilty of overdrinking at some point, but have you ever asked yourself why? Here are some serious questions to ask yourself. (Tip: You will get the most benefit from this exercise by writing out the answers with pen and paper.)

Does alcohol cause any negative effects in your life? Including, but not limited to:

• Your health
• Your relationships
• Your weight
• Your energy

Have you ever considered cutting back?

What are your barriers when it comes to cutting back drinking or stopping altogether?

Do you need alcohol to have fun?

Do you need alcohol to relax?

This is an important topic because it has been socially ingrained in us that when we go out, we drink. When we get together for parties, we drink. When we go to sporting events, we drink.

It is more socially acceptable to drink than to not drink. Actually, it goes even further. If someone decides not to drink, people want to know why. Sometimes it is assumed that they have a prior dependence on alcohol or they must be pregnant.

Isn’t that wild to think about?

REALLY think about it.

Why is there so much social pressure to drink when we know we will feel terrible in the morning?

We can cultivate meaningful relationships, sober. We can engage in activities to relax, sober.

If you relate to this, here are 3 helpful tips:

To take control of your alcohol intake decide exactly when you will drink and how many drinks you will have. Otherwise, do not drink. This gives you complete control. When you think ahead with your prefrontal cortex you are likely to make healthier decisions, than when you are in the moment.

1. Don’t drink on an empty stomach.
Alcohol is toxic. It takes a large amount of energy from your body to break it down and get rid of it. When your body doesn’t have the fuel it requires to dedicate that amount of energy, we get hungry…ravenous even. Anyone who has ordered pizza at 1AM after a night of drinking, knows exactly what I mean. And do we stop after one piece of pizza? No. We overeat. As if that weren’t bad enough, the food we eat while drinking is more likely to be processed as fat. Yikes.

2. Stop drinking about 3-4 hours before going to bed.
Drinking affects sleep. Those few glasses of wine may help you fall asleep faster but your sleep is not as deep or restorative, and you have a greater chance of waking up in the middle of the night. Need proof? When is the last time you woke up from a night of drinking feeling well-rested and ready to take on the day?

3. Don’t add sugary mixers to your drinks
Alcoholic drinks mixed with sugary soft drinks or juices may be easier to consume, but this is dangerous for a number of reasons. First, you’re taking in way more sugar than is healthy, plus your perception of how much alcohol you’re actually consuming can become distorted. This often leads to overdrinking and consuming alarming amounts of sugar.

If you decide that alcohol is not healthy for your mind or your body and you want to stop completely, I encourage you to do so. Things will come up. Relationships may change. Does a true relationship need to be centered on alcohol? Absolutely not.

If you decide to quit altogether or just cut back, it will be very important to pay attention to your thinking and your feelings. You don’t have to let your brain go to default mode. Deliberately choose what you are going to think and this will guide the way you feel.

You are capable of whatever you decide.

Have questions or comments? I would love to hear from you.

Warmly,
Dr. LaRocca

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