Every day I digest a lot of information on health and fitness, from reading a book, browsing articles, scrolling through Twitter feeds and various news sources. It occurred to me that instead of simply re-tweeting something I find interesting, it would be helpful to my readers to provide a short, weekly summary of health and fitness information that is actually useful and/or applicable.

There is simply too much information for one person to deal with, however, since I specialize in the areas of health and fitness, my goal is to provide you with relevant and interesting information, and original articles and programs, like what I’m doing with the Proud Body Series.

Every week I will provide a brief 1-2 paragraphs summary about a few health and fitness articles or research. And without any further adieu, here is the first ‘Weekly Spin’ on Health and Fitness.

An Apple a Day…

I haven’t read a nutrition article in a long time that made me stop and think, ‘Wow, this is a great concept!’ The idea is to ‘crowd out’ instead of ‘cutting out’ certain foods (usually the ones you know you shouldn’t eat). So instead of having a candy bar when you’re feeling tired and hungry in the middle of the afternoon, you choose a food that’s nutrient-dense and fibre-rich, something like an apple, which will fill you up and keep you feeling full. “All you have to do to get started is to add healthier choices to whatever else you’re already eating.”

Read the article here.

Paradigm Shift to Lose Weight

I dislike this article, but even for what I think are its flaws, it is worth mentioning in The Spin. The main point is that a lot of people diet (or are told to diet) without investigating why they are eating the way they do in the first place. People who say, ‘I can never lose weight’, or someone who is seriously over-weight not only needs to change how they eat, but they need to learn what behaviours cause them to eat in a way that harms their bodies.

What bothers me about the article is the author’s list of “telltale signs that a plan, program, or “lifestyle change” is actually a diet, even if it says it’s not.” I believe there is great value in following some rules that will help someone to eat healthier or in a way to help them lose weight. How is this any different from learning a new skill, playing a sport or learning a language? For example, to learn a language you need to follow grammatical rules. Don’t ignore what you need to change about your psychology that’s holding you back from the body you want, but don’t deny that certain tried and true methods do work for some people some of the time.

Read the article in the Huffington Post.

Sitting Got You Down? Stand up!

Sitting all day working at a desk is bad for your health and your mortality, let alone your posture. Short of getting up at least every 15-30 minutes to stretch out and move, what can you do? There are a few workstation manufacturers that give you the option to work while standing by raising your computer monitor and keyboard to your optimal height.

Here are two articles on the topic. One from Men’s Health and the other from Tim Ferris (author of The 4-Hour Workweek):

A Beginners Shopping List: Quality Food Builds Big Muscles!

There are a lot of articles out there about weight-loss but not as many about how to eat to gain muscle. If you’re working out hard and wanting to put on the pounds of muscle, you will have to eat more than others. But that doesn’t mean stuffing your face with pizza and burgers to top up the calories. You will need quality, lean protein sources, nutrient-dense carbohydrates, good fats and lots of vegetables and fruits. This is a great list of foods to choose and to avoid.

Let me know if this information is helpful, and if you have suggestions or topics you would like for me to cover.

Until next week, be well!

© 2012 Darren Stehle. All Rights Reserved.

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