2411 Glendale Milford Rd.
Cincinnati, OH 45241
November 2016
http://geaefitness.trihealth.com
https://blogs.aviation.ge.com/aviationhealthandwellness
Be the Master of your Metabolism
Metabolism is the process by which your body converts what you eat and drink into energy. Your metabolism is
constantly running, even when you are sleeping. Your basal metabolic rate (BMR) is the rate at which your body
uses energy while at rest to keep vital functions going, such as breathing and keeping warm. Metabolism can
vary from person to person due to genetics and lifestyle choices. If you’re looking to improve your metabolism
here are some lifestyle changes you can make.
•How can you improve your metabolism?
Metabolism’s base rate is set by genetics, so increasing it takes a lot of work by making some long-term lifestyle
changes. If you’re wanting to boost your metabolism, then there are a few changes you can make. Drinking
enough water, eating right and working out can all help with overall health, as well as boosting metabolism.
Lifting weights or anything else that builds muscle can play a big part in how our body processes nutrients. In
relation to diet, so many people seem to neglect the most important meal of the day: breakfast; but eating a
healthy breakfast can help kick your metabolism into gear.
Even if people eat well, exercise, and make some lifestyle changes they may find their metabolism still isn’t
improving. The following factors could be slowing down metabolism.
•What can slow your metabolism?
Lack of sleep and stress can cause your metabolism to decrease. Stress indirectly leads to problems with
metabolism due to the high amounts of cortisol it produces. People with high amounts of the hormone cortisol
tend to be overweight, and being overweight can slow your metabolism. Keep in mind that your metabolism
slows over time through the aging process as well.
You now may be asking how to calculate your basal metabolic rate. Below is the Harris Benedict Formula
which uses the variables of height, weight, age, and gender to calculate your BMR and daily caloric needs.
Source: https://vitalrecord.tamhsc.edu/metabolism-can-controlled/
Basal Metabolic Rate (BMR)
Keeping your Diet on Track Throughout the Holidays
Thanksgiving is a time of year to give thanks and be grateful for all of the many blessings in our lives. For most
Americans, Thanksgiving traditions have diverted away from gratitude and are now focused on the massive
amounts of turkey, stuffing, mashed potatoes, green bean casserole, pumpkin pie and other comfort foods that are
served. With so many delicious food choices, it can be extremely easy to overindulge. Below are several tips to
help stay on track throughout the holidays:
•If you are hosting the party, offer low calorie appetizers, such as a fruit or vegetable tray. This helps to save
calories before the main course has begun and will help to curb your appetite so you won’t be as hungry and
overeat during the main course.
•Avoid fasting in the morning. Fasting results in overeating later and delayed digestion. Eat a healthy breakfast,
such as oatmeal and fresh fruit, to kick start your metabolism.
•Survey the different food options being served before making your selection. This allows you to see all the
different options and make choices appropriately.
•Fill your plate with small samples (1-2 bites) of each item served. Therefore, you can indulge in small samples of
every item served without feeling too guilty.
•Get the family involved in some exercise on Thanksgiving. Take a walk, play tag football or participate in the
Thanksgiving Day Race.
On average, Americans eat about 4,500 calories on Thanksgiving. Here are some easy ways to save on calories:
●Swap 3 oz. of dark meat turkey with skin for 3 oz. of light meat turkey without skin
●Swap ¼ cup canned cranberry sauce for ¼ cup fresh cranberries
●Swap 1 cup sweet potato casserole for 1 baked sweet potato
●Swap 1 cup green bean casserole for 1 cup fresh green beans
●Swap 1 slice of pecan pie for 1 slice pumpkin pie
By following these
Bursts of High-Intensity Exercise
Help Combat Type 2 Diabetes
In the past diabetes management programs have been
centered around low-intensity, sustained exercise.
According to research findings presented at the
American Heart Association’s Scientific Sessions in 2015;
short bursts of high-intensity exercise are more beneficial
for people with Type 2 diabetes than originally thought.
A three month long study found that high-intensity
exercise in 10-minute bouts done three times per day,
five days a week improved cholesterol, blood sugar, and
weight among people with Type 2 diabetes. Those
individuals who stuck with short bursts of high-intensity
exercise on average decreased their blood sugar
patterns by .82 percent with just .25 percent among
participants who sustained lower intensity exercise
programs five times per week. Not only were better
results seen in those patients, but those individuals were
more consistent with exercise since 10-minute bouts
were easier to fit into their busy schedules. Further
studies may prove that burst exercise may be a viable
alternative to the current standard of low-intensity
exercise.
Source: http://newsroom.heart.org/news/short-bursts-of-highintensity-exercise-does-more-for-type-2-diabetes
simple tips, you
can save 1,000
calories!
Thanksgiving Holiday Hours
Don’t forget that the Fitness Center will be
closed on Thursday, November 24th for the
Thanksgiving holiday. Friday, November 25th we
will be open 8a-4p. Saturday, November 26th we’ll
be open 8a-1p.
Group fitness classes will be cancelled Thursday,
November 24th-Saturday, November 26th. Have a
great Thanksgiving with family and friends!