September 2019

Don’t Fall into this Rut

I recently read a study that showed that as the seasons change and fall sets in, the average person will consume 200 additional calories a day mostly from carbohydrates. Some say this is linked to the biological pull our ancestors felt in advance of the winter when food was scarce and famine was a real possibility. It could also be attributed to fall and winter meals being larger. Or maybe it’s that the pressure of bathing suit season is off.

While 200 calories may not seem like much, this time of year is also when people’s activity level tends to dip. The combination of increased calories and less physical activity can result in 4-5 extra pounds by the time spring rolls around. Here are some ways to not fall into the seasonal change rut.

Enjoy fall flavors by loading up on nutritious and high fiber fruits and vegetables like apples, squash, beets, carrots, pumpkin, brussels sprouts, broccoli and cauliflower. Use them generously in soups and stews or roasted in the oven.
Get outside and enjoy the fall weather. The fall is the perfect time to enjoy outdoor activities that are tougher in the summer heat.

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Why Good Posture is a Big Deal

The Weekly Burn /

If you’ve ever worked out at Synergy, you’ve probably heard one of our trainers say, “stand up straight,” or “put your shoulders back.” That’s because posture is so important when you’re working out. Proper posture and alignment helps reduce the stress and strain you put on your tendons, joints and ligaments and lowers the chances you’ll get hurt. But, good posture is just as important once you leave the gym – maybe even more so.

Did you know that improving your posture can improve your quality of life? It may sound hokey but it’s true.

Several studies have shown that we gain a lot when we work on posture. You can tell a lot about how a person is feeling based on how they carry themselves. For example, slouched shoulders and a drooped head usually indicate sadness. Researchers have found that you can change the way you feel just by changing the way you stand. Forcing yourself to stand up straight and pushing your shoulders back changes your skeletal alignment. One study showed that doing this for 1-2 minutes can actually increase the cortisone and testosterone levels in your body, making you feel more energetic and confident.

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Are Your Food Choices Killing You?

The Weekly Burn /

In case you needed another reason to maintain a diet of healthy and nutritious foods, a study released recently shows that bad diet choices lead to more deaths worldwide than any other risk factor, including smoking and obesity. To me, this means that as a population we are literally killing ourselves with the food choices we make! That’s scary!

According to the Global Burden of Disease study, the problem is not only that people around the globe are eating too many unhealthy foods; it’s also that people aren’t eating enough nutritious options. In 2017, there were 11 million deaths in 195 countries from health issues attributable to dietary factors (those issues include heart attack and cancer). And, if you’re thinking the numbers are skewed based on third world countries where food options are low, in terms of lowest diet-related death rates, the United States ranked 43rd, below countries like Rwanda and Nigeria.

“This study shows that poor diet is the leading risk factor for deaths in the majority of the countries of the world,” says study author Ashkan Afshin of the Institute for Health Metrics and Evaluation at the University of Washington.

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Don’t Fall into this Rut

Why Good Posture is a Big Deal

Are Your Food Choices Killing You?

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