In this Issue:
- Message from the President
- Women Who Sleep Less May Gain More Weight
- Exercise Key to Energy Levels
- Sweet Drinks Add Pounds
- Start Your Day with the Right Fuel
Message from the President
We at Quanta Dynamics, Inc. wish you a healthy, happy and prosperous 2007.
Many of us began the new year by making resolutions to take better care of
ourselves, including weight loss and more exercise. This newsletter provides
recent studies and information about sleep, exercise and diet to help you fulfill
your resolutions!
Sincerely,
Mary O’Sullivan
President
Women Who Sleep Less May Gain More Weight
A 16-year study of 68,183 middle-age women, beginning in 1986, found that
over time less sleep may lead to more weight gain. The study’s findings
were presented at the 2006 American Thoracic Society International Conference.
It noted the participants’ initial weight and sleep habits and then tracked
these factors every two years for the next 16 years.
The results showed that not only did the women who slept five hours or less
sleep per night weigh on average 5.4 pounds more at the start of the study
than those women who slept 7 hours or more per night, but also they had gained
more weight than their well-rested counterparts by the end of the study.
Surprisingly, the researchers found that the women who slept less were not
bigger eaters (even though the researchers hypothesized that after getting
less sleep, the hormones that control appetite would cause people to become
hungrier) or that they were less likely to exercise.
These findings led the researchers to believe that sleep deprivation plays
a role in weight gain; however, the exact mechanism is not yet clear. Even
though sleep and obesity have been linked through mounting studies and scientific
evidence, this is the first study to show that lack of sleep increased weight
gain over time in a large number of people.
Adapted from NSF Alert, October 11,
2006
Exercise Key to Energy Levels
Two recent studies found that exercise is directly linked with how tired you
feel. One study examined what happened when men and women, who worked out on
a regular basis, stopped exercising. It resulted in the majority of the participants
reporting fatigue and somatic depressive symptoms within a week.
The second study took a different approach: they examined what happened when
you introduced an exercise program to people who didn’t work out. These
people reported a significant decrease in fatigue and feelings of distress. Additionally,
another long term study of 56,000 nurses found that those with the lowest level
of physical activity reported having the highest level of fatigue.
Jack Cox, The Denver Post, July 17,
2006
Sweet Drinks Add Pounds
Did you know that a single can of soda per day can add up to 15 pounds a year?
A new study conducted by Harvard School of Public Health concludes Americans
are drinking far more soda and other sugary drinks over the last four decades.
An extra can of soda can pile on 15 pounds in a single year - a key reason that
more people have gained weight, researchers say. The study also found that increasing
soft drink consumption produced greater weight gain and greater risk of obesity
in both adults and children.
About 1/3 of all carbohydrate calories in the American diet come from added
sweeteners, and beverages account for about half of this amount, the report
says. Unlike other carbohydrates, the main sweetener in beverages – high
fructose syrup – does not spur production of insulin to make the body “process” calories.
It also does not spur leptin, a hormone that helps moderate appetite. For these
reasons, beverages are not as satisfying as foods containing similar amounts
of calories and are not regulated in the same manner as the body’s normal
weight-regulating systems, according to many nutrition experts.
Adapted from American Journal of
Clinical Nutrition,
Vol. 84, August, 2006
Start Your Day with the Right Kind of Fuel
Be a breakfast eater or you could be setting yourself up for an appetite that
is harder to control later in the day, and calories which are harder to burn
off before bedtime. Without breakfast you also are more likely to get fewer
important nutrients, including calcium, potassium, folic acid and fiber, nutrition
experts say.
A great breakfast should consist of a low-fat, high-fiber foods which include
grains, protein, fruit and a little “good” fat. Or try an egg and
whole wheat toast for a change of pace. If you prefer cold or hot cereal in
the morning, use lowfat milk and add extra flavor with fresh fruit, including
raisins, dates, nuts, blueberries, strawberries, sliced bananas or fresh melon.
Stay away from muffins, bagels and low-fiber processed bread, since these foods
are loaded with empty calories.
One of the healthiest breakfasts is whole grain cereal, such as oatmeal, barley
or wheat berries, especially if you are trying to lose weight or just need a
lot of energy. If you prefer the convenience of a cold cereal, check the ingredients
to make sure its first ingredient is whole grain. Make sure there is no added
sugar - you want little or none - and it should contain lots of fiber.
Here are some recommended major brand cereals:
- Cherios / General Mills
- Wheat Chex / General Mills
- Grape Nuts / Post
- Special K / Kellogg’s
- Total, Whole Grain / General Mills
- Kashi / Kashi Company
- Muesli / Familia
When you begin your day with the right kind of fuel, you will find it is easier to control your hunger by keeping your body fed and energy levels up. Always start with a healthy breakfast and then follow with smaller meals throughout the day.
Adapted from Fresh Start Issue, Vol.
1, beachBody.com
| 
