Personal Trainer Gold Coast

"20 Foods Pretending to be Something They're Not" Review

Do you still plan to indulge while losing weight in Chicago this summer? Okay...I don't blame you. You definitely don't want to grab these products though...they aren't what they claim (YIKES!!!!!!!!). Be prepared to be shocked....(from the article 20 Foods Pretending to be Something They're Not).

1. "MAPLE" SYRUP



Yes, technically brands like Aunt Jemima, Mrs. Butterworth's, and, most deceptively, Log Cabin, only call their products "syrup," but their marketing sure says otherwise. Whether their dark amber color shines through clear plastic bottles or lies hidden within the same plastic jugs that have housed maple syrups for generations, there's no discrepancy that these companies want you to equate their product with the real stuff, Grade A maple syrup—you know, the sap that's tapped from maple trees and boiled into an antioxidant-rich sweetener? But unlike this functional sweetener, these syrups are primarily composed of high fructose corn syrup, artificial flavors, and caramel color—all ingredients that have been connected to a slew of health issues, from fatty liver disease to cancer.

2. WHITE CHOCOLATE



Think of white chocolate like white, refined flour: over processed and devoid of nutrients. White chocolate's only "chocolate" comes from cocoa butter (the rest is milk solids, milk fat, and sweetener), and even that ingredient commonly loses its antioxidant properties during a "deodorizing" step. Without non-fat cocoa solids, white chocolate doesn't have any flavanoids—antioxidant compounds that have been shown to improve glucose metabolism and lower blood pressure—or gut-healthy prebiotics, which help reduce inflammation and fight weight gain. It also lacks the ability to stimulate the euphoria-inducing chemicals that real chocolate does, including serotonin. Grabbing some chocolate? The darker the better. More cacao means more happy chemicals and less sugar.

3. COOL WHIP



Whip, as in whipped cream, right? Not exactly. Kraft Cool Whip's first ingredient is water, followed by hydrogenated vegetable oil, high fructose corn syrup, corn syrup, and finally, skim milk. Fun fact, the original recipe was "non-dairy"—it didn't even have milk! Kraft only started adding skimmed milk and light cream in 2010. And although Kraft is the most common store-bought brand, you should also be checking the ingredients of any generic "whipped" topping out there. Looking for whipped cream? Buy a little carton of heavy cream, grab a mason jar, and start shaking!

4. BAC'N BITS



When an apostrophe replaces a letter in a food's name, it's a dead giveaway this product isn't what it wants you to think it is. Oh, and the label's "bacon flavored." Textured soy flour and oil provide the "bit," carcinogen-contaminated Red 40 and caramel coloring provide the visual cue this stuff sure looks like bacon, and the combination of yeast extract, disodium inosinate, and disodium guanylate—otherwise known as MSG—provides the meaty, umami flavor. These so-called "flavor enhancers" have been implicated in increasing appetites along with stimulating your body to pump out insulin, the fat-storage hormone. If you fried up a slice of bacon and crumbled it, you might be eating double the calories, but you'd save yourself 180 mg of sodium.

5. KIND BLUEBERRY VANILLA & CASHEW BAR



We're big fans of KIND bars because their products are low in sugar and high in satiating, healthy fats and protein, but they might not be giving you exactly what you think. Yes, even healthy foods can be untrustworthy. This bar boasts the name "blueberry," but upon a closer look at the ingredients, we see KIND really means apples and plums. Huh? In reality, KIND's formulation of its "blueberry pieces" is actually "blueberries, sugar, apples, plum, apple juice, vegetable glycerine, citrus pectin, natural blueberry flavor." Rather than nosh on this bar with "natural blueberry flavor," pop a few raw blueberries to burn belly fat, boost memory, and uncover your abs.

6. DEAN'S GUACAMOLE FLAVORED DIP



Just because the label says "guacamole" and the stuff inside looks green does not mean this product is bursting with the same fat-blasting properties as avocado. Keep reading and you'll see one of the most telling words in branding: flavored. This imposter is made mostly of skim milk (!), oil, water, and tomatoes. And less than 2 percent real avocado! With all its liquid, how is this guacamole-style dip dip-able? It's from emulsifying egg yolks, gelatin, a slew of gums and gels, and then thickening it up with isolated soy protein. And that green color you see? It's just blue, red, and yellow food dyes. Besides the fact that real avocados will lend their free-radical-fighting benefits, sticking with the green fruit will also help you avoid this waist-widening concoction.

7. COMMERCIALLY GRATED PARMESAN CHEESE



Wood you like some wood pulp on your pasta? No? Well then maybe you should nix the pre-grated parmesan cheese. Kraft was slammed with a lawsuit in early 2016 for using cellulose, an anti-clumping filler made from wood chips, in its "100% Grated Parmesan Cheese" product. And more private testing found Castle Cheese Inc.'s "Parmesan" also included less expensive cheese like cheddar, swiss, and mozzarella. In fact, American versions of Parmesan cheeses are so far from the real thing (they also include nontraditional ingredients such as potassium sorbate and cheese cultures) that the European Union wanted to ban American-made cheeses from even calling their product parmesan!

8. SUNNY D



If the sun tastes like corn syrup, modified cornstarch, canola oil, cellulose gum, artificial sweeteners, artificial flavors, artificial colors, and loads of preservatives, Sunny D certainly unleashed it. And while Sunny D Tangy Original promotes that it has 100 percent of your vitamin C for the day, the majority (a whopping 98 percent) of this drink is just water and high fructose corn syrup. That's right. That orange you see on the label is only present in the "2% or Less" section, along with five other fruit concentrates, so that amount of vitamin C is probably only coming from the added ascorbic acid. If you want some orange juice, you're better off going with something that has to be refrigerated, like Evolution Fresh's Cold-Pressed Orange Juice.

9. FRUIT SNACKS



Yes, the first ingredient is usually fruit and vegetable juice blend from concentrate, but following that is sugar, corn syrup, and modified corn starch, along with more sugar, and carnauba wax. Heck, some roll-ups even include partially hydrogenated oils—aka artery-clogging trans fats now banned by the FDA! And don't be fooled into thinking these gummies are as healthy as the real thing just because they have the word "fruit" in them. In fact, fruit juice is one of the worst added sweeteners for your health because it's high in liver-wrecking fructose and low in the slow-digesting fibers that make fruit healthy in the first place. Snack on real fruit to get the fiber and nutrients that come naturally packaged with it.

10. JUST MAYO



While this might be the only product on the list we wouldn't dock for its ingredient list, it has rightfully earned its place as an untrustworthy food. That's because Just Mayo isn't actually just mayo. According to the FDA's "Standards of Identity," the condiment has to have vinegar, lemon juice, and an egg-yolk-containing ingredient in order to be called mayo, and because Just Mayo is vegan, it has no eggs. (Which is weird because the label also has an egg on it.) Maybe "I Can't Believe It's Not Mayo" would be a better name. If you're as confused as we are, but still want a vegan mayo, check out Sir Kensington's new Fabanaise, a mayonnaise-like spread made with chickpea water!

11. WHOLE WHEAT BREADS



You've been told to eat more whole grains, but don't think that choosing whole wheat ensures a healthy pick. According to a Harvard School of Public Health study, many products displaying the yellow Whole Grain Stamp have more sugar and calories than whole grain foods not bearing the logo. That's because manufacturers realize that many of us still crave the sweetness of white breads, so they add back the sugar to make whole wheat taste better. When you're looking for a whole grain bread, make sure whole wheat is listed as the first ingredient and the food should ideally be free of high fructose corn syrup.

12. PROCESSED CHEESE



Whiz or whizout? That's the question you'll often be asked in reference to whether you'd like your Philly Cheesesteak doused with a heaping spoonful of Cheez Whiz. Or should they be called a cheezsteak? That's because Cheez Whiz, along with processed cheese products like American Cheese and Velveeta aren't really cheese at all. In fact, federal laws mandate that each of these products be labeled as "processed cheese" or a "cheese product" since their manufacturing process is quite different from natural cheeses: they start with only 51 percent real cheese, add some artificial flavors, colors, fillers, preservatives, emulsifiers, acidifiers, heat it up, and then wrap it up. Reach for a block of 100 percent real cheddar—the U.S. just imported way more than we need, so cheese prices are about to go way down.

13. SOUTHWESTERN EGG BEATERS



We've already busted the egg-yolk myth, but if you're looking to boost your protein intake, we can see why you might want to pick up a carton of egg whites. But don't think all you're getting in a carton of Southwestern Egg Beaters are eggs. Somewhere between processing and packaging this carton also picked up a few extra ingredients, like "natural flavors," a slew of gums, autolyzed yeast extract (aka MSG), and a tinge of color to make it feel like you're eating the real thing. You know what's better than feeling like you're eating the real thing? Eating the real thing: Whisk two eggs together (yolks and all), season with salt and pepper, and dice up a red pepper. Saute the pepper in light canola oil for about a minute, or until it's tender, pour in the whisked eggs, and cook until done. Voila! And no "autolyzed yeast extract."

14. REDUCED FAT PEANUT BUTTER



Peanut butter is touted by experts as a health food—packed with protein, fiber and healthy monounsaturated fats, plus plenty of fat-burning folate. But when you pick up a reduced fat butter, you're getting a product that's packed with sugar and fillers, causing you to store fat, not burn it. When manufacturers take out the naturally-occurring, healthy fat, they're left with a bland product in need of some serious doctoring up. So they add things like sugar, corn syrup solids, and soy protein concentrate. And regardless of whether you go for fat or not, picking Skippy means your PB will contain hydrogenated vegetable oil, the trans fat which researchers found to increase heart disease risk by a whopping 23 percent. The best butters have just two ingredients: peanuts and salt.

15. AGAVE SYRUP



People ate up the fact that Agave syrup was a great alternative to sugar because it was natural and came from a plant. Newsflash! Sugar also comes from a plant—so you can throw out that argument. Plus, agave is actually a modified sugar, which means you can't actually tap an agave plant and get syrup. The syrup has to be processed (yes, it's technically a processed food) with enzymes that turn it into sugar. Another argument by marketers? It has a low glycemic index, which means it doesn't spike blood sugar levels right after eating it. And that's actually a bad thing. It has a low GI because it's full of fructose—at least 80-90 percent, way more than the 50 percent of white sugar—a form of sugar that doesn't affect glucose levels, but it can lead to insulin resistance, fatty liver disease, hypercholesterolemia, and obesity over time.

16. FROZEN BANQUET BURGERS



They might be convenient, but these sliders are certainly a stretch of the truth. In reality, they're closer to veggie burgers than they are beef burgers. That's because Banquet's patties are made of beef, water, textured soy protein, soy flour, caramel color, soy protein concentrate, and soy lecithin. You're better off whipping up your own burger at home using 100 percent grass-fed ground beef. It'll probably take more time to preheat the oven for these nasty sliders than it will to simply sear your perfect patty in a skillet.

17. POTATO SNACKS



Whatever the brand, these potato chips aren't what you imagine when we say "Lay's." Rather than sliced potatoes, these "chips" are really pulverized potato flour mixed with varying additives like oils, fibers, and yeast extracts and then molded into a chip-shaped snack. What's even more amusing is that the Kellogg Company actually argued with the U.K. government that Pringles weren't chips so that the product wouldn't be taxed as a luxury item. And a judge agreed, citing the fact they were unnaturally shaped and were made up of less than 50 percent potato. Congrats?

18. HOT COCOA MIXES



With everyone touting the health benefits of chocolate, it's no wonder our go-to warm-me-up drink during the cold months is chocolate. But just because cocoa is on the label doesn't mean this product is healthy. Many hot chocolate mixes should really be called "Sugar Blends with Oil, Additives, and Oh yeah, Some Cocoa." Cocoa is actually listed fourth on Swiss Mix's list of ingredients, and what's worse is that the cocoa powder is alkalized, meaning it's devoid of any healthy antioxidants. Make your own hot chocolate but just boiling a cup of whole milk mixed with a tablespoon of pure cacao—the naturally-occurring sugars in the milk are all you need to sweeten this beverage up.

19. COFFEE CREAMERS



We don't know about you, but when we read the word "creamer," dairy cows come to mind. Unfortunately, that's not what you're getting when you pick up coffee creamers like Coffee-Mate. In fact, the brand even labels it as lactose-free! And in true untrustworthy food fashion, this creamer is none other than corn syrup solids and hydrogenated vegetable oil in disguise. But hey, there is milk protein! That counts, right? Wrong. If you're looking for something to add to your coffee, add heavy cream.

20. "LOW CARB" BARS WITH ADDED FIBER



Ever heard of net carbs? Many diets are based on this term, claiming that we should only be worried about the total carbs minus the amount of fiber because fiber is what helps slow digestion of the carb sugars, keeping blood sugar from spiking and hunger at bay. We'd be on board if it weren't for the fact that many companies lower the net carb count by adding functional fibers to their bars and meals. Functional fibers, like polydextrose, are synthetically created in a lab, and may not provide all of the same benefits that the dietary fibers from veggies, whole grains, and fruits do. According to multiple studies, polydextrose is fermented like fiber and has beneficial effects on bowel function, but a study in Nutrition Review found it has little or no effect on fasting glucose levels and doesn't form the same kind of filling viscous gel that dietary fibers do to slow the rate at which food is broken down and nutrients such as glucose are absorbed—which means it might not actually help keep you fuller longer.

Do you know any other foods that are making false claims? How do you think these products are affecting your weight loss?

Are you having trouble attaining any level of weight loss success? Check out the list of tips and tricks in my post The 68 Best Ways to Lose Body Fat and More.

Picture Credit: nutritionsecrets.com-Could this all-natural sweetener be fooling you and affecting your ability to lose weight?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " 20 Foods Pretending to be Something They're Not " on EatThis.com.
"20 Foods Pretending to be Something They're Not" Review
Learn how to lose weight from a personal trainer in Chicago.
 

"12 Weight-Loss Tips For Busy People That Really, Truly Work" Review

If you're struggling to lose weight while trying to manage a busy personal or professional life, you'll want to read these tips (from the recent msn.com article "12 Weight-Loss Tips For Busy People That Really, Truly Work")!

1. DON’T SKIP GROCERY SHOPPING.


To eat healthy, you have to buy healthy. “Grocery shop every week,” says Abby Langer, R.D. “If you’re not well-stocked with perishables like salads, fruit, and yogurt, for example, you don’t have the tools to be prepared to eat well. If you come home from a busy day and there’s nothing in the kitchen, that’s a situation that frequently leads to ordering in—which is not good for weight loss.” Do your future self a favor and take the time to buy healthy food, even if you are busy. Before you shop, though, you may want to read this: 11 Foods to Toss Out of Your Kitchen For Good.

2. BATCH COOK YOUR MEALS ONCE OR TWICE A WEEK…


Step two? Actually cook those healthy groceries. Since busy people rarely have time to cook a nutritious meal every night (if only), cook just once or twice a week and divvy up your results for several days of delish, homemade meals. “Lots of my clients cite being too busy as an excuse for not cooking themselves dinner or lunch, but if you prepare ahead, there’s no excuse,” says Langer. Adds Kroplin, “Pre-planning meals over the weekend can help you stay focused on eating healthy. I usually recommend pre-planning meals for at least half the week so it doesn’t feel overwhelming, then re-assessing what you have or may need mid-week to finish out the week and weekend.” She also suggests batch-cooking lean meats (like chicken or flank steak), boiling eggs and storing them in fridge, and chopping fruits and vegetables before the busy workweek starts. Try to prep more than just salads, though (Here's why: Why Salad Is So Overrated).

3. …AND SLICE, DICE, AND PACKAGE YOUR SNACKS FOR THE WEEK SO THEY’RE READY TO GO.


Speaking of chopping up fruits and veggies, this is a great way to make sure you have produce to munch on when you’re hungry. “You can pre-package grapes and veggie sticks for easy snacks,” suggests Tanya Zuckerbrot, M.S., R.D., author of The F-Factor Diet and founder of F-Factor Nutrition. If they’re already waiting for you right inside your fridge, it’s easy to choose carrots or strawberries over chips or cookies.

4. RE-THINK YOUR CARBS TO KEEP HUNGER IN CHECK.


To keep hunger under control so you can focus on your crazy-long to-do list, make sure you’re eating the right kinds of carbohydrates. Refined carbs (like white bread and pasta) can wreak havoc on your blood sugar, leaving you hungry sooner than you should be. Instead, choose high-fiber carbs to offset this mid-day crash. “I tell my clients to re-think their carbohydrates and focus more on lentils, sweet potatoes and bean-based pastas as opposed to bread, and always pair them with protein [to help keep you full],” says Kristin Kirkpatrick, M.S., R.D., L.D.

5. KEEP NON-PERISHABLE MUNCHIES ON-HAND…


“Leaving non-perishable foods in your purse or at work is great so you have something to reach for, even if you’re too busy for a proper meal,” says Zuckerbrot. “The goal is to never skip a meal, so you can avoid being very hungry at the next meal—which can result in choosing high-calorie, low-nutrition foods.” It’s also important to feed those hunger twinges between meals, says Langer. “Have a snack at what I call the ‘critical juncture’—4 P.M,” she says. “This will help by keeping hunger at bay until you’re ready to eat dinner.”

Moody Wisdom: Every time you eat it should be done with intent. I typically don't recommend a snack unless there's an extended time between meals or a nutritional deficiency. Ideally, stick to a balanced meal every 3-5 hours. Read How to Lose Weight Without Exercise for an effective approach that has worked for my personal training clients in Chicago.

6. …AND KEEP FRESH MEALS COLD WITH ICE PACKS.


“When you’re on-the-go, having a small cooler with a few icepacks with you will keep foods cold, like fruit, vegetables, salad, meat, or any food that needs to stay chilled,” Kroplin says. “This broadens the variety you can carry with you and provides more options to carry fresh, whole foods along with you each day.”

7. PREP YOUR BREAKFAST THE NIGHT BEFORE.


If you’re hungry in the morning but still don’t have time to eat at home, try prepping your breakfast the night before. “Mornings are the most hectic time of day for my clients,” says Kara Lydon, R.D., L.D.N., R.Y.T., author of Nourish Your Namaste (out May 2016) and The Foodie Dietitian Blog. “Many of my clients leave the house on an empty stomach, and skipping breakfast can lead to overeating later in the day. [At night] when there is some quiet downtime, I have them try make-ahead breakfasts like smoothies and egg dishes, which are ready to grab-and-go in the morning.”

8. YOU CAN DIY YOUR OWN FREEZER MEALS, TOO.


Toss that freezer-burnt personal pizza and make room for healthier, homemade freezer meals. “Making pre-portioned meals ahead and freezing them will really save time and calories, because it’s easy to pop a meal out, de-thaw it, and heat it up,” says Kroplin. Even when you’re totally exhausted, this is just as convenient as less-healthy options. “Being able to grab frozen homemade chili out of the freezer on a weeknight prevents you from grabbing take-out or ordering pizza,” adds Lydon.

9. FOCUS ON ZERO-EFFORT DIET SWAPS IF YOU’RE EXTRA SHORT ON TIME.


Even though most weight-loss solutions do take some extra time and effort, there are some simple changes that won’t cost you a second. “When working with busy clients, I typically recommend tackling one or two passive weight loss strategies first—that is, things that don’t require any extra time or effort,” says Elle Penner, M.P.H., R.D., senior registered dietitian at MyFitnessPal and lifestyle blogger at According to Elle. “Making simple food or ingredient swaps is a really easy one, like trading soda for water at mealtimes or asking for half the amount of sweetener in your morning latte. Modestly reducing portion sizes is another easy one that can lead to big results.”

10. SCHEDULE YOUR WORKOUTS…


If you’re crazy-busy, chances are your workout plans often fall by the wayside. Fix this habit by scheduling them like meetings or appointments. “Write or type your workouts into your monthly calendar every week, making these exercise appointments top-priority,” Kroplin says. “Then, work your schedule around the exercise. This will keep exercise at the top of the priority list, not allowing other obligations or plans to derail your exercise routine.”

Moody Wisdom: Even better? Schedule a personal training session for the most accountability!!!

11. …OR BREAK THEM UP INTO 10-MINUTE INTERVALS.


If you can’t commit to an hour-long workout all at once, split your burn into several blocks during the day. “If blocking off a chunk of time is just not an option for exercise, I always like to recommend the 10 x 10 x 10 exercise rule,” Kroplin says. “Basically, you exercise in three 10-minute increments a day. [Try it] anywhere you can fit in 10 minutes, like taking the stairs or walking around the office building, so you total 30 minutes of exercise at the end of the day.”

12. DON’T HAVE AN ALL-OR-NOTHING ATTITUDE.


Staying flexible is key when you’re super-busy. “Don’t have an all-or-nothing attitude,” says Langer. “Busy people sometimes have to eat out, or their meal schedule gets messed up, or they miss a workout. Who cares? Just move forward and don’t let these things derail you.”

What other weight loss tips do you have for busy people?

Are you having trouble attaining any level of weight loss success? Check out the list of tips and tricks in my post The 68 Best Ways to Lose Body Fat and More.

Picture Credit: MSN.com - Is prepping ahead of time the key to your weight loss success?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " 12 Weight-Loss Tips For Busy People That Really, Truly Work " on MSN.com.
"12 Weight-Loss Tips For Busy People That Really, Truly Work" Review
Learn how to lose weight from a personal trainer in Chicago.
 

"The 27 Best Anti-Aging Tips of All Time" Review

Everyone is searching for the secret to looking young over a lifetime. Here is a list of easy, natural, anti-aging tips that all of us can incorporate right away (from the recent msn.com article "The 27 Best Anti-Aging Tips of All Time")!

SKIP THE STRAW


Using a straw seems like an innocent enough habit, but over time, you may notice wrinkles around your mouth.

“Sipping through a straw accentuates those facial muscles where fine lines can occur,” says Angela Lamb, MD, an assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai. The more you use those muscles, the more noticeable the lines there will become, she explains.

SERIOUSLY, DON'T SMOKE


Add this to the already-long list of reasons to quit. While less serious than reducing your chances of getting lung cancer or heart disease, smoking also damages your looks. The habit takes a major toll on your appearance, contributing to premature skin aging, wrinkles, stained teeth, and even increased psoriasis risk.

“Smoking increases wrinkles due to facial motion, and it also has a vasoconstricting effect, which means it chokes off blood vessel circulation,” says dermatologist David Stoll, MD, author of A Woman’s Skin.

EAT YOUR ANTIOXIDANTS


While a healthy diet does wonders for your entire body, fruits and veggies that contain antioxidants like vitamins B and E are particularly great for skin.

“Antioxidants help protect skin against free radicals in the environment, which are damaging to skin cells,” says dermatologist Marnie Nussbaum, MD, chief medical spokesperson for Sebamed. “They work to prevent free radicals from breaking down the skin’s elastin and collagen, resulting in more youthful, healthier skin.”

For vitamins B6 and B12, fill your plate with fish and poultry. Vegetarians can get vitamin B6 through chickpeas, which contain 55% of your DV in just one cup. And wheat germ oil (100% DV), sunflower seeds (37% DV), and almonds (34% DV) are all terrific sources of vitamin E. Need a list of nutrient dense foods? Check out How to Lose Weight Without Exercise.

FILL UP ON FERMENTED FOODS


You probably already know that foods like kimchi, sauerkraut, tempeh, and other probiotic-rich foods are good for your gut. Turns out they may also combat premature aging.

“Fermented foods have excellent antioxidant and anti-inflammatory properties,” says Craig Kraffert, MD, a board certified dermatologist and president of Amarte.

Beauty products that are made with fermented extracts may also make a difference. Dr. Kraffert recommends products that contain ingredients like fermented gingko biloba nut or mushroom extract. “The most commonly cited benefits of fermented extracts within skincare products are skin calming and brightening,” he says.

PACK ON THE PROTEIN


Most women should eat 46 grams of protein a day (more if you're pregnant, breastfeeding, or a competitive athlete). Hitting that target will help control cravings, in turn helping you lose weight or simply maintain your youthfully slim figure.

“Protein helps to build and maintain muscle mass, which we tend to lose as we age,” says Keri Gans, RD, a New York City-based nutrition consultant and author of The Small Change Diet.

Additionally, eating enough protein is essential for healthy-looking hair—the nutrient is a building block for strong strands.

Moody Wisdom: Slow down a second....this doesn't mean that your diet should consist of a steak every meal. Ideally, you should cut back on any foods that cause inflammation (think animal products). You don't need to become a vegetarian but you should make a plant-based diet the focus (with the amount of protein in mind). Check out 36 Ways to Fulfill Your Protein Needs While Losing Weight for ideas outside of the cow.

CUT BACK ON SUGAR


As if the risk for obesity, diabetes, and heart disease wasn’t enough, sugar may take a toll on your skin, too. In a 2010 study, researchers found a link between dietary sugars like glucose and greater production of advanced glycation end products (AGES).

But if you have a sweet tooth, don’t panic just yet. “The supportive scientific and clinical data, while growing, remains limited,” says Dr. Kraffert. So enjoy sugar in small amounts, and focus more on leading an active lifestyle and eating an overall balanced diet. You'll want to be especially careful with the amount of sugar in your drinks (read 20 Coffee Drinks with More Sugar Than a Can of Coke...Yikes!).

SLEEP ON A SILK PILLOWCASE


Cotton and polyester tug at the delicate skin on your face, but silk and satin pillowcases are gentler, and can prevent you from waking up with creased cheeks. “With a silk pillowcase, your skin slides on the pillow,” New York City-based dermatologist Debra Jaliman, MD previously told Health. It’s possible that less friction on your skin can slow the formation of fine lines over time. Bonus: sleeping on silk also helps prevent frizzy hair.

SLEEP ON YOUR BACK


Always sleep on your side? The habit could be causing lines to form on the cheek that’s constantly pressed against the pillow. “Sleeping on one side can definitely cause wrinkles on that side alone,” says Dr. Stoll. “I’ve seen this many times.”

Side-sleepers may want to switch to their backs—and not just to prevent wrinkles. Back-sleeping eases neck and back pain and fights acid reflux.

FILL UP ON HEALTHY FATS


There are lots of reasons to love omega-3 fatty acids: They keep you full, help your body absorb essential vitamins, and have been linked to reduced risk of cardiovascular disease. Another perk? Super-healthy skin: “Omega-3 fatty acids promote smoother, younger-looking skin by reducing inflammatory skin conditions like acne and psoriasis,” explains Gans.

MAKE EXERCISE A PRIORITY


As if keeping your weight in check and preventing chronic health conditions weren't enough, regular workouts can help you look and feel younger than your years, according to research. A recent study of older adults published in The Journal of Physiology discovered that the more active participants functioned physiologically similar to younger adults.

Your face will benefit from those personal training sessions, too: Research from McMaster University in Canada found that exercise could help slow signs of skin aging.

MANAGE YOUR STRESS


Stressful situations take a toll on more than just your mental health. “Stress and stress-associated hormones have aging effects,” explains Dr. Lamb.

Research suggests that these negative effects start at the cellular level. In a 2013 Dutch study, for example, researchers found that the cells of people who had depression aged more quickly than those who hadn’t suffered from the disease. “[P]sychological distress … has a large, detrimental impact on the wear and tear of a person’s body, resulting in accelerated biological aging,” one of the study’s authors explained in a news release.

To prevent premature aging, Dr. Lamb recommends taking steps to de-stress your life—whether that means getting more sleep, practicing yoga, or learning to meditate.

Moody Wisdom: While we can't avoid stress, we should effectively manage it. If you change anything in your life, it should be the amount of tension you mentally place on your body. Read my self-improvement book Redefine Yourself: The Simple Guide to Happiness and learn the best ways to do this.

EXFOLIATE THE RIGHT WAY


Exfoliating using beads or chemical peels is a go-to skincare strategy for sloughing off dead skin and revealing a smoother complexion underneath—but it’s important to make sure you’re not aggravating your face in the process. “Too much exfoliation is counterproductive,” says Dr. Stoll. He recommends talking to your dermatologist about the best exfoliation method for your skin type.

SCALE BACK ON SALT


You already know that eating high-sodium foods make your body retain water, leaving you feeling heavy and bloated. So it should come as no surprise that super-salty fare triggers a similar response in your face, giving you a puffier appearance (under your eyes, for example). To cut back gradually, start cooking with salt-free flavor boosters such as chili peppers, lemon juice, and fresh herbs. Not only will you look less bloated, but a low-sodium diet will also reduce your risk of high blood pressure and stroke.

DRINK PLENTY OF H2O


“Not drinking enough water will take a toll on aging skin,” says Dr. Nussbaum. She recommends aiming to drink half your weight in ounces of water per day (in other words, if you weigh 150 pounds, you should drink about 75 ounces of water, or about nine glasses).

GO EASY ON THE BOOZE


Speaking of drinking: Alcohol dehydrates the body, so think twice before having that second glass of wine. “Dehydrated skin is more likely to appear dry, sallow, dull, and crepey,” Dr. Nussbaum says. Be especially careful of white wine: the acid in white wine can damage your enamel and make your teeth more susceptible to long-lasting stains.

TAKE CARE OF YOUR HANDS


You probably give the skin on your face plenty of TLC, but what about your hands? “Without a targeted regimen to slow down the onset of dark spots and textural changes, the hands can age a person faster than the face,” Joshua Zeichner, MD previously told Health.

Sun exposure is mainly responsible for dark spots and crepey skin. Rub SPF on the backs of hands every morning to protect the delicate skin there from harmful UV rays. And at night, use your regular anti-aging face lotion on your hands to hydrate and ward off age-related dry patches.

TAKE TIME OFF YOUR CHEST


Another often-forgotten patch of skin: your chest. Too much sun exposure when you're young may leave you with blotchy, freckled skin in the short term, and down the line, you may notice wrinkles, loose skin, and white spots.

“Your best bet is to stop daily damage before it gets serious,” says Dr. Kraffert. To keep your décolletage from deteriorating, wear sunscreen on days you're not wearing clothing that covers your chest.

And if you already have sun damage, moisturize the area before bed with an over-the-counter retinol or with a cream that contains melanin production inhibitors to brighten skin. “Adding other skin-brightening ingredients such as sulfur and botanical extracts will help, too,” says Dr. Kraffert.

WASH YOUR FACE BEFORE BED


You know you’re supposed to do it, but sometimes you just… don’t. We get it. But experts stress that failing to wash your face at the end of the day is a major missed opportunity for skin to regenerate while you sleep (not to mention, it ups your chances of waking up with clogged pores).

“Skin renews itself overnight, so if you want to change the way your skin functions, the most important ingredients should be applied before bed,” Olga Lorencin-Northrup, founder and lead aesthetician of Kinara Spa in Los Angeles previously told Health.

GET SERIOUS ABOUT SUNSCREEN


You’ve heard it before, but it can’t be said enough: “Wearing SPF is the best anti-aging thing you can do for your skin,” says Dr. Lamb.

A 2013 study in the Annals of Internal Medicine found that people who wore sunscreen three to four days a week were less likely to experience skin aging after four and a half years than those who didn’t. In addition to wrinkles, sun exposure also contributes to discoloration, which shows up in the form of dark spots on your face and hands.

And that bottle of SPF isn’t just for trips to the beach. “Even passive daily UV rays cause damage to the skin that make it age faster,” Dr. Lamb says.

Moody Wisdom: I've said this before.....Your best bet is minimizing the burn time or overexposure in the sun. You really need to be mindful of what you're rubbing on your skin.

SLEEP IT OFF


You should think of sleep as being another essential step in your skincare routine. “Sleep is super important in allowing the body to regenerate, and the skin is no different,” says Dr. Nussbaum. Not only will plenty of shut-eye let skin cells regenerate over night, but it will also help prevent dark under-eye circles, she says.

VISIT A DERMATOLOGIST


Booking regular appointments with your dermatologist will ensure that you’re up-to-date on the latest anti-aging skincare developments. Your doctor may recommend treatments for more dramatic results than you’d get from home remedies or even from a trip to the spa.

For example, Dr. Stoll says he might suggest an exfoliating peel that contains glycolic or trichloracetic acid for patients. “Aestheticians can legally use up to 20%, but doctors can use stronger strengths, like 70% glycolic acid,” he explains.

MOISTURIZE BEFORE SKIN DRIES


Moisturizing takes more effort than just slapping some lotion on your face. All those pricey anti-aging products you’ve invested in will work more effectively if you use them on clean, moist skin, says Dr. Kraffert. When you get out of the shower, he suggests applying lotion within three minutes—before water on skin has a chance to fully evaporate. “Not only will you get the benefits of the moisturizer itself, but you’ll help seal in the hydration from the water,” he explains. “If you wait too long and that water evaporates from your skin, it can take some of your body’s natural moisture with it.”

WATCH THE WAY YOU TEXT


Like sipping through a straw, the repetitive motion of looking down at your smartphone can eventually cause rings to show up on your neck. “Fine lines and wrinkles can form over decades’ time through repeat motions,” says Dr. Nussbaum.

While there’s no fast fix, maintaining good posture and holding your smartphone at eye level can help. Dr. Nussbaum also recommends applying a firming lotion daily. “I favor lotions that are formulated with antioxidants and ingredients like shea butter and argan oil,” she says.

LET UP ON THE HEAT STYLING


Can't imagine going a day without straightening your hair? Laying off the flatiron even just two days a week can restore your hair's bounce and shine—and make you look younger in the process. Master the wet bun, learn to love dry shampoo, or embrace your natural texture and allow your mane to air dry.

What other anti-aging tips can you think of?

Are you having trouble attaining any level of weight loss or health success? Check out the list of tips and tricks in my post The 68 Best Ways to Lose Body Fat and More.

Picture Credit: MSN.com - Does wine really affect the look of our skin?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " The 27 Best Anti-Aging Tips of All Time " on MSN.com.
"The 27 Best Anti-Aging Tips of All Time" Review
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"25 Late Night Habits That Prevent Weight Loss" Review

If you're a late night person like myself, you may want to reevaluate your habits (especially if it's affecting your weight loss results). Check out this wakeup call to your nocturnal patterns (from the recent msn.com article "25 Late Night Habits That Prevent Weight Loss")!

1. WATCHING TOO MUCH TV


First things first: Your Netflix habit is not doing your body any favors. Researchers from the University of Vermont found that overweight folks who cut their tube-time in half experienced an increase in daily calorie burn, burning an added 119 calories per day on average. It may not sound like a lot, but over the course of a year alone those can add up to significant weight loss. You don't need to cut ties with your favorites shows altogether, but reducing the amount of time you spend watching them each day will certainly help to tip the scale in your favor.

2. RELAXING WITH FOOD


Nothing seems to melt away the aches and pains of a tough day like a bag of chips or bowl of ice cream on the couch watching your favorite show. The problem is, that food that makes you feel oh-so-good at night may actually be the reason you aren't seeing results with your weight loss regime. "Using food as a relaxation method is very common because for a lot of people food comes along with relaxing on the couch at night. What you need to do is tune your brain into paying attention to what's happening during that day. Ask yourself, 'Why is this happening? Did I not eat enough? Did I not drink enough water?' Sometimes not drinking enough water can make you feel hungry when you're actually thirsty," says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition. Becoming more aware of why you're always hungry and eating at night is the first step to cutting back on it. Next, you've got to replace the chewing with something else to calm your nerves, like taking a hot shower or maybe doing some yoga.

3. EATING LARGE MEALS BEFORE BED


Late nights spent munching can lead to even longer nights tossing and turning in your bed—and when you don't sleep, your body suffers. "Generally, if we eat big meals before we go to bed, our body has trouble winding down because there's still a lot of blood flow required to our stomach for digestion which is disruptive. In a perfect world, if you can resist eating 2-3 hours before going to bed, that's great so long as you're not hungry. However, being more realistic, I would aim to have a smaller meal for dinner and eat more during the day, so that eating an hour before bed won't be as disruptive," says Smith.

4. PICKING THE WRONG SNACKS


Once you crunch down on that first chip, sometimes there's no going back. Worry not, though, because we've all been there. "If someone is really having trouble and can't stop the eating at night, then I suggest they choose foods that it won't matter if they eat a ton of. Something like popcorn is really satisfying for many and while veggies are not so exciting, they're always a good choice. I definitely recommend staying away from any artificial sweetener because that can make you hungrier," says Smith. Note that chemical and saturated fat-laden microwave popcorn does not qualify! Use an air popper if you've got one or simply throw some plain kernels in a brown paper bag, fold over the top, microwave for two minutes and season yourself.

5. ZONING OUT


Our minds are turned on all day, so it's only natural to want to completely zone out at night. However, when we aren't actively paying attention we tend to not make the best food choices. "I have a lot of my clients journal to become more aware of the other things that are going on in their brain that they're not paying attention to. When people start to write down what they're thinking on paper it makes it easier to see what's really going on. Maybe they're experiencing some anxiety, stress, or dissatisfaction that [they aren't addressing]. Sometimes, just being aware of these things can make you more able to discern physical hunger versus emotional hunger," says Smith.

6. GOING TO BED LATE


Research continues to stack up supporting the ties between sleep and weight. "When we don't get enough sleep our hunger hormones are greatly affected, [which can mess with your body's ability to determine when it's actually hungry, when it should stop burning calories, and when it should store energy as fat]," says Smith. Not to mention, the stress hormone cortisol is increased when you don't sleep enough, which can affect blood sugar levels and also lead to poor food choices.

7. YOU HAVE NOTHING TO DO


Maybe you've run out of shows or things to clean and suddenly you're fiddling around the pantry for something to occupy your time. "I think that people find that they're bored and that's why they're eating too much. When we're looking for an activity eating becomes the easiest thing to do. I usually like to talk them through finding a couple activities to do that are specific to the evening that can help keep them occupied like reading, taking a bath, or calling a friend," says Smith.

8. SURFING THE WEB


Look away from the screen if you care at all about your body. Looking at your phone, computer screen, or television too closely to bedtime can get in the way of your body's natural wind-down process by suppressing the sleep-inducing hormone melatonin—and, as a result, make it more difficult to fall asleep. As you already know, when you don't get enough sleep, it's much harder to manage your weight.

9. EATING DESSERT EVERY NIGHT


If you live by the "treat yo-self" motto, then you might want to take a second to think about just how often you're expressing it. Dessert on occasion is fine and can actually help you stick with your diet. However, eating dessert too often will no doubt slow down or altogether halt your weight loss plans. "Try drinking herbal tea at night. They make all sorts of fun flavors now like herbal chocolate teas, which can help quench the need to eat something," says Smith.

10. SCROLLING INSTAGRAM


It's actually a scientific fact that scrolling through delicious and perfectly arranged foods on your Instagram feed can actually lead to weight gain. Research published in the journal Brain and Cognition found that regular exposure to virtual foods might be exacerbating our physiological hunger way too frequently. Translation: There are plenty of Insta-Worthy Foods to Never Actually Eat, so put the phone down!

11. DRINKING CAFFEINE


This should be a no-brainer, but in case you forgot: skip the caffeine at night! It's not just your evening espresso or caffeinated tea that needs distance. Sodas and certain sweets like chocolate actually do contain some caffeine and may make it difficult for you to pass out when your head hits the pillow. Go herbal or just stick with plain old water. Still not convinced? Find out how caffeine will affect your weight loss in the article How Caffeine Can Prevent You From Losing Body Fat.

12. GOING TO HAPPY HOUR


You may be bonding with your co-workers and getting on your boss's good side—and yes, there are some benefits of drinking alcohol—but there really is nothing happy about what those post-work drinks pack on the pounds. "Not drinking at all may be unrealistic, so less is, of course, more. I recommend choosing the most satisfying option. Choose that drink that's going to take you the furthest satisfaction wise with the least quantity. I also generally find that cravings-wise wine is the worst and can open up the fridge more easily than something like a vodka soda," says Smith. Need more tricks? Check out 15 Daily Life Hacks to Achieve Greater Fat Loss.

13. NOT PACKING LUNCH


Preparation is the ultimate key when it comes to effective weight loss plans. If you pack a healthy lunch before you go to bed, then you'll have a healthy lunch ready to go the next day. However, if you're too lazy to throw something together, when noon hits the next day you're left answering your hunger pains with the questionable lunch spots surrounding your office. Chances are whatever you pick won't nearly be as healthy as what you could have thrown together the night before—not to mention much more expensive.

14. NOT SCHEDULING YOUR WORKOUTS


Scheduling your workouts—whether it be spin class or a date with your personal trainer in Chicago—is going to set you up for success time and time again. Failing to do so will most likely leave you battling your snooze button in the morning only to find you've missed your workout window and have to head straight to the office. The less you move, the more strict you've got to be with your diet. It's your choice!

15. EATING SPICY FOODS


Yes, spicy foods can boost metabolism. But think twice once the sun sets. Spices like cayenne and tabasco can actually increase your blood flow, which can keep your body revved up and make it more difficult to wind down at night and get the sleep you need.

16. KEEPING DINNER ON THE TABLE


Go ahead and pat yourself on the back for making a delicious meal, but don't forget to put it away once you've had your fill. Keeping food out and accessible for quick seconds and thirds (no matter how healthy) is going to up your total calorie intake for the day and as a result make it more difficult for you to lose weight. Throw your feast in some Tupperware and save it for lunch or dinner the next day.

17. EATING YOUR BIGGEST MEAL AT NIGHT


Whatever is preventing you from eating regular meals and snacks throughout the day, well, it's time to figure it out. While your daily snacks (if properly portioned) won't ruin your diet, the intense hunger that hits at night after undereating all day has the potential to do a lot of damage. "A lot of times people aren't eating enough during the day, so they're really hungry at night, [which can lead to overeating]," says Smith.

18. GOING TO SLEEP HUNGRY


While eating too much at night presents its own problem, going to bed on a totally empty stomach brings about a different issue. Hunger pains can actually keep the brain on high alert preventing you from getting a good night's sleep, and when you don't sleep well your body produces too much of the hormone ghrelin which can boost appetite and disrupt your body's natural hunger cues.

19. ORDERING IN


When you cook for yourself you have complete control over ingredients and portions. When you order in, portion control becomes more difficult and you can only guess how many calories, fat and sodium you're shoveling into your mouth. That pad thai may taste amazing going down, but the nutritional unknown is impactful enough to just stay away from it completely.

20. EATING WHATEVER YOU'RE GIVEN


If you're lucky enough to have someone else cook for you, then chances are you've got a decent meal on your hands. However, it's easy to forget that you don't always have to eat every last bite of what's on your plate. Mothers are notorious for wanting to fill you up, so eat slowly and practice mindfulness and moderation at every meal. Know when to stop, compliment the chef, and save leftovers for another time.

21. NOT BRUSHING YOUR TEETH


You've had your dinner, you've had your healthy snack, and you're still up wandering around not quite ready to hit the sack. Do yourself a favor and just brush your teeth! Commit to no more eating until bed because you've had enough. Brushing your teeth earlier in the night is an easy way to extinguish overeating, which all too easily happens at night.

22. EATING OFF OF LARGE PLATES


Whether it be fine china or mismatched plasticware, the size of your dishes can and will influence how much food you eat overall. The bigger your plate the more likely you are to fill it up and eat up all that extra food. If you keep your plates small, your portions will remain smaller and make it easier for you to stay on track.

23. FORGETTING THE RECIPE


Cooking your own meals is one of the best ways to take control over your diet and lead you to your goals. A common mistake, however, is failing to measure ingredients and guessing how much oil or butter or cheese the dish calls for. One extra tablespoon of oil may go unnoticed to your taste buds, but as a calorie dense food, it can certainly add up over time. Keep measuring cups and spoons handy at all times to prevent any sneaky calorie additions.

24. YOU EAT TOO FAST


Did your mother ever tell you to slow down and chew your food? Well, there's actually some logic behind that. It takes your stomach close to 20 minutes to signal to your brain that you're full. At night especially we are prone to mindless eating, so it's more difficult to cue into the volume of food we're consuming. However, research published in the Journal of the American Dietetic Association found that people who took their time eating actually consumed 66 fewer calories on average per meal compared to those who scarfed down their food. Over time, that adds up—trust us.

25. YOU'RE NOT ADDRESSING YOUR STRESS


Eating is strongly tied to our emotions and so it can be rather difficult to moderate. The evenings are especially tough on all of us because our energy is low and we've had more opportunities throughout the day to encounter stressful situations. "People might notice that they're particularly more hungry on days that they're more stressed," says Smith. Finding other outlets for stress such as exercise or listening to music can help divert your desire to drown your feelings in food. Deal with it tonight so that you can make tomorrow a great day—and start becoming a happier you!

What other habits do you think are preventing your weight loss?

Are you having trouble attaining any level of weight loss or health success? Check out the list of tips and tricks in my post The 68 Best Ways to Lose Body Fat and More.

Picture Credit: MSN.com - Are you cleaning too many plates every night?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " 25 Late Night Habits That Prevent Weight Loss " on MSN.com.
"25 Late Night Habits That Prevent Weight Loss" Review
Learn how to lose weight from a personal trainer in Chicago.
 

"The 21 Worst Things You Can Do For Your Body" Review

Whether you're trying to lose weight with a personal trainer in Chicago or scaling the mountains of Colorado, you need a solid foundation of health. Unfortunately, bad habits, misleading advice, and false advertising most likely compromised your most sacred temple up to this point. Take a look at this list and redefine how you approach life physically, mentally, and emotionally (from the recent msn.com article "The 21 Worst Things You Can Do For Your Body")!

1. NOT ALLOWING PROPER RECOVERY


Congratulations on exercising regularly. But you may be sabotaging this healthy habit by “not eating correctly after a workout to restore nutrients and build muscle,” Rentz says. You also need to sleep enough, “allowing the body to repair and rebuild.” Recovery is crucial and you must not neglect it. You risk serious and painful injuries. Just remember as you exercise that Rome wasn’t built in a day.

2. NOT GETTING ENOUGH SLEEP


Rentz admits she is guilty of this bad practice. “There are only so many hours in the day, and my workout in the morning robs me of additional sleep that could be beneficial to me long term,” she says. Sleep deprivation is very harmful to the body. It can cause your brain to shrink, lead you to eat more, and increase your blood pressure. Also, driving while sleepy and tired is a bad idea, as it makes your reactions three times slower. Need help changing your sleep habits? Check out the tricks in the article Improving Your Sleep.

3. OVERTRAINING


Yes, it is possible to have too much of a good thing, and working out more than what your body can handle is highly detrimental. “You aren’t able to complete your normal routine; you find that you may just be going through the motions with your workout,” Rentz says. “In addition, you may feel sluggish and cloudy headed for the rest of the day. Finally, you start to crave comfort foods, filled with sugary, high carbohydrates, and begin to overeat,” she adds. And if that’s not enough, exercising too much won’t get you the results because your body is overstressed and didn’t have time to recover.

4. RELYING TOO MUCH ON WEIGHT MACHINES


By using weight machines too often, you’re not using your own body weight to mimic motions that you do throughout the day, Rentz says. That is not helping your body function better. This is also another reason why some doctors don’t recommend seated machine-based exercises. So next time you hit the gym, don’t even look at the squat machine and do lunges with dumbbell weights in your hands instead.

5. DRINKING YOUR CALORIES


“Most things in life are fine in moderation,” Rentz says. “However, if counting calories is part of your routine, monitor your cocktail intake to 1x/day, noting that sugary cocktails are really high in calories,” she adds. Ounce for ounce, alcohol has about 100 calories. “So it’s the mixes that add the extra sugar, which can lead to weight gain in the long-term.”

6. CONSUMING SUGAR


“[Sugar] leads to weight gain, tooth decay, and so many health problems (hypertension and diabetes, just to name a few)," Rentz says. It’s the one thing she’d tell her clients to avoid at all costs. “Most consume approximately 22 teaspoons a day when we should aim for 6-9 spoons a day,” she says. “Read nutritional labels to make information clear on consumption, and limit soft drinks to a very special occasion.” You might be suprised by the amount of sugar in your coffee after reading 20 Coffee Drinks with More Sugar Than a Can of Coke.

7. EATING FRENCH FRIES


French fries are the second thing Rentz would advise people to steer clear of. They make you tired and sluggish, fat, and put you at risk for heart disease and diabetes, according to studies. A small serving of fries has about 300 calories, mostly coming from fat. The fact that they are usually dipped in corn oil, the worst kind, makes matters even worse. Also, fries have a lot of high glycemic carbs, which result in insulin spikes.

8. NOT STAYING HYDRATED (IT’S NOT JUST WATER!)


Drink enough water; it’s that simple. It helps rid the body of waste and toxins, transports oxygen and nutrients to the muscles, and protects every organ. A good tip to know how much water to drink, Rentz says, is to take your body weight in pounds and divide in half. “That’s approximately how many ounces of water you should consume a day.”

Plain water can be boring, so think of alternatives to stay hydrated. “Some beverages can hydrate us faster than others, and this has now been known as the “hydration index,” she adds. “For example, milk has a higher ‘hydration index’ compared to coffee or tea.”

Dr. Steinbauer says it’s also a good idea to take a container of fluid with you. “Keep it at your desk at work, or with you throughout the day. That will remind you to drink, and give you a visual scorecard on how you are doing.”

9. SNOOZING


Poor quality of sleep can be worse than getting only a few hours of shut-eye. Hitting the snooze button puts more stress on your body because it’s disrupting the process of sleep. That leaves you even more tired. “If the snooze button is really an indicator that you are too exhausted to move, than just reset the alarm,” Rentz says. “If your body can get out of bed once you hear the alarm, avoid at all costs the ‘snooze’ and just put your feet on the floor.”

10. SMOKING


No blacklist of habits will be complete without smoking. “It is clear that smoking is likely the single worst thing we can do,” Dr. Steinbauer says.

11. IGNORING A TREATABLE CONDITION


“A person who has a treatable chronic condition and chooses to ignore it would qualify as doing the ‘worst thing for themselves',” Dr. Steinbauer says. “We often see patients who have addiction, diabetes, high blood pressure, high cholesterol, sleep apnea, and other treatable illnesses and choose to ignore them,” he adds. In the case of diabetes, high blood pressure and cholesterol, the patient may have few symptoms and the terrible effects do not appear for 10-20 years. “By then, it is too late; the damage is done.”

12. DRINK SODA, INCLUDING DIET, EVERY DAY


Sugary sodas have been losing to diet ones for several years now. Research has proven how unhealthy sugar is. Another recent one made a connection between soda and life expectancy decrease by 4.6 years because the sugar damages telomeres, which affect how cells age. Diet sodas, which can also kill you, taste similar to regular ones because they have artificial sweeteners that play tricks on the brain in a worse way than sugary sodas. If you need help cutting out diet soda, read 4 Ways to Beat Your Diet Soda Addiction in One Week.

13. BEING A WORKAHOLIC


“If we take the model of other addictions, the basic definition would be ‘continuing a behavior in a compulsive fashion, which has caused adverse outcomes,’” Dr. Steinbauer says. The effects of being a workaholic are far ranging, he adds, but most likely fall into: Overweight or underweight (both are malnutrition), high blood pressure, heart disease, and stroke (presumably from high blood pressure), even cancer is associated with more stress. “Work itself doesn’t cause the problem,” he adds. “It is the internal environment of the patient.”

14. TEXTING TOO MUCH


Looking down all the time to text and stare at your phone wreaks havoc on your posture, which significantly damages your health. A study has found that the added pressure on the spine can lead to tightness in the muscles in front of the shoulder, potentially causing rotator cuff tendinitis.

15. DRINKING MORE THAN TWO DRINKS A DAY


“Alcohol in moderation can improve blood pressure and lower the chances of heart disease,” Dr. Steinbauer says. “However, if you think you MIGHT be drinking too much, you probably are. In my experience, worrying about drinking is the first sign of having a problem with alcohol,” he adds. There is plenty of research showing how it slowly kills you if you drink excessively. Moderate drinking, one drink per day for women or two drinks per day for men, defined by the CDC, is associated with the lowest mortality rates in alcohol studies.

16. STAYING ON LOW-CARB AND LOW-FAT DIETS


The best diet in the world is a balanced one. Your body needs healthy carbs and fats to function properly. One-third of daily calories should come from high performance fats. Omega-3 fats in fish, nuts and veggies are crucial. “Low-fat” foods have a lot of sugar, so they can taste the same. And for men, low-fat diets lower testosterone production.

17. SITTING TOO MUCH


Watching whole seasons of your favorite show may sound like the perfect Friday night for some, but you’re putting your health at risk after just a couple of episodes. You are literally sitting yourself to death. Sitting more than 11 hours a day increases risk of premature death by 40 percent.

18. SMOKING TOO MUCH POT


“Smoking pot is like drinking alcohol,” Dr. Steinbauer says. “In moderation, I do not think it is more harmful than having a drink. In excess, marijuana, like other drugs and alcohol, has a syndrome of overuse that is harmful to the user,” he adds. Pot smokers won’t get cirrhosis, but they may have more lung disease. In addition, a chronic apathy and lack of energy seem to set in.

19. OVERLOOKING HEALTH SYMPTOMS


You may be sick and not even know it. If something out of the ordinary bothers you, a doctor’s visit is a good idea. “Don’t be afraid to come to the doctor,” Dr. Steinbauer says. “If something about your health is worrying you, come and see us. Sometimes people think ‘it’s nothing, I don’t want to waste the doctor’s time or waste my time,’ but if you are worried about something, it is NOT a waste of time to go to the doctor."

20. STAYING INDOORS FOR MORE THAN TWO DAYS IN A ROW


If you want to stay in bed all day, you may be suffering from depression, according to Dr. Steinbauer. But if you just don’t go outside, you are missing your vitamin D boost from sunshine. About 20 minutes of sunshine per day is recommended, he adds. Some symptoms of vitamin D deficiency include fatigue, depression, sweating, and chronic pain.

21. NOT APPLYING SUNSCREEN


The most common mistake people make, according to Dr. Elizabeth Hale, spokeswoman for the Skin Cancer Foundation and board-certified dermatologist, is thinking that they don’t need sunscreen. It is not true that you only need to apply it only at the beach. Research has shown that most skin damage is the result of incidental sun exposure – that’s when you’re pretty much everywhere but the beach and have not put sunscreen on. “90 percent of premature skin aging is caused by overexposure,” she adds. “Put sunscreen on no matter what.” The UV rays penetrate the clouds and windows so they can still harm you even when you think they can’t.

Moody Wisdom: I love the sun but let's be honest: Your best approach is limiting the amount of sun exposure and losing the sunscreen.

What else do you think you can cut out to achieve optimal health?

Are you having trouble attaining any level of weight loss or health success? Check out the list of tips and tricks in my post The 68 Best Ways to Lose Body Fat and More.

Picture Credit: MSN.com - Is your drink compromising your health?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " The 21 Worst Things You Can Do For Your Body " on MSN.com.
"The 21 Worst Things You Can Do For Your Body" Review
Learn how to lose weight from a personal trainer in Chicago.