Crown Point Boot Camp: Use THIS Instead of Willpower

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When it comes to actually achieving their health and fitness goals, most people will tell you that willpower is heavily involved.

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And while that may true to an extent, there is another side to the weight-loss coin.

Recent research suggests that in many cases, willpower isn’t what’s needed to stick to your body transformation goals…

Instead, it’s the disruption of “mindless” habits.

Let me explain…

Have you ever snacked in front of the television while watching your favorite show?

If the answer is “yes,” then it’s likely that there have been times where you ate an entire bag of chips or popcorn (or whatever you like to snack on) without realizing you were even doing it.

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It’s little habits like these that operate out of your conscious awareness that could be jeopardizing your ability to stick with the goals you’ve set.

Researchers at the University of Southern California decided to find out what disrupts mindless habits and what keeps them going.

They invited participants to watch just fifteen minutes of movie previews while sitting in an actual movie theatre.

Then, each participant was given a free bag of popcorn to eat. What the participants did NOT know is that the researchers randomly gave the them one of two possible bags of popcorn:

1. A bag of fresh popcorn.

2. A bag of stale popcorn (a week old, actually).

After the movie previews, researchers measured the amount of popcorn the viewers ate.

Those with a weak popcorn habit (meaning they don’t normally eat popcorn while at the movies) ate significantly more fresh popcorn than stale.

But get this -

Those with a STRONG popcorn habit – ate the same amount, regardless of the bag they received (i.e. fresh or stale)!

That means that the people with the “mindless” popcorn eating habit didn’t even notice how stale the popcorn was. That’s because the behavior is automatic and mostly unconscious.

The researchers didn’t stop there, however…

This time, they invited the same group of participants to a conference room where they were to watch movie previews. Again, each participant randomly received either a fresh or stale bag of popcorn.

The group of folks who had eaten the majority of the stale popcorn at the movie theatre (because of their strong popcorn habit) actually STOPPED eating the popcorn in the context of a conference room.

This means that just changing your environment or CONTEXT of where your automatic habit is triggered, is enough to disrupt it.

And in yet another study, these same researchers conducted the same movie theatre experiment.

This time, they asked the participants to eat the popcorn with their non-dominant hand.

Again, those who had strong popcorn eating habits did not eat the stale popcorn.

Which means, also changing up HOW you do something is also enough to disrupt an automatic habit or behavior.

So how can you use this in your quest to transform your health and your physique?

Well, 90% of getting in shape lies in your nutrition. So if you have any “bad” habits that involve snacking or eating mindlessly, now you have two tools you can use to change it.

For example, if every night after work, you like to relax on the couch and watch some television while snacking on nuts, chips or whatever, now you can change one of two things.

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Instead of snacking on chips or anything unhealthy, snack on veggies like carrot sticks, broccoli florets, or snap peas.

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Alternatively, instead of sitting on the couch to relax, maybe you can lie down in bed and read a book… or go for a leisurely walk… or call up an old friend. You get the idea.

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Whatever it is, focus on changing the context and/or how you normally do the “mindless” activity.

Focus on breaking one unhealthy habit a month, and by the end of the year you’ll be a whole new you!

Oh and by the way, if you’re serious about taking your health and fitness to the next level this year, why not take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

1. David T. Neal et al. “The Pull of the Past: When Do Habits Persist Despite Conflict With Motives?” Pers Soc Psychol Bull November 2011 vol. 37 no. 11 1428-1437

Crown Point Boot Camp: Say Goodbye to Flu Season

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Every year when Winter rolls around, you’ve probably noticed the glut of commercials for cold and flu medicines that promise to put an end to the coughing, sneezing, headaches, stuffiness and more that comes with being sick.

Most of us just chalk it up to being “that” time of year.

But the truth is, there’s a very good reason why Winter coincides with greater chances of being sick with the flu or a similar illness.

As it turns out, a vitamin D deficiency is the culprit.

And when you stop and think about it, it makes total sense.

As Winter progresses, the daylight hours become shorter and shorter. Combine that with the fact that most people try and stay indoors to keep warm, and you’ve got the perfect recipe for a vitamin D deficiency.

That’s because your body makes the vitamin D it needs with the sunlight that hits your skin when you’re outside.

A study published in the journal Epidiemology and Infection found that there is a direct correlation between the lack of vitamin D most people experience during winter and coming down with a cold. [1]

The researchers stated, “We conclude that vitamin D, or lack of it… [is the] seasonal stimulus [for illness].”

Another study, published in the 2009 edition of the journal Archives of Internal Medicine discovered that a vitamin D deficiency is responsible for many upper-respiratory tract infections. [2]

And that’s just the proverbial tip of the iceberg when it comes to research linking vitamin D deficiency to getting sick.

For example, one Dutch study found that children with the least sun exposure were twice as likely to develop a cough and three times as likely to develop a runny nose, compared to children who got plenty of sun. [3]

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Another Russian study stimulated vitamin D production in athletes. They did this with sun lamps that gave off UV rays.

The result?

The athletes experienced 50% LESS respiratory infections and had less days missed due to illness. [4]

And while I don’t have to space here to tell you about ALL the neat vitamin D studies I’ve found, I’ll leave you with one more.

In 1994, a study published in the Journal of Tropical Pediatrics, investigated the effects of high-dosage vitamin D supplementation on children.

The researchers gave 27 children (ages 3-12) 60.000 iu of vitamin D per week. They did this over the course of six weeks.

Also, you should know that these children all had a history of frequent respiratory infections.

By the time the study ended, NONE of the children developed respiratory infections. [5]

Dr. Rehman, the study’s lead author, stated, “infections were fully controlled and no recurrences were reported for six months.”

That’s simply amazing when you think about it!

So save your money this Winter. Instead of going out there and getting cold medicines, get some sun… well, that is if you’re lucky enough to live in a warmer climate.

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Otherwise, stock up on vitamin D!

The kind of vitamin D you want to take is important. Choose a supplement that contains vitamin D3 (cholecalciferol).

As far as how much, research indicates you may need as much as 5,000 – 8,000 iu to get the protective, immune-boosting effects.

Oh and by the way, if you’re serious about taking your health and fitness to the next level for the New Year, why not take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up,click here

References:

1. Cannell JJ, Vieth R, Umhau JC, Holick MF, Grant WB, Madronich S, Garland CF, Giovannucci E.”Epidemic influenza and vitamin D.”Epidemiol Infect. 2006 Dec;134(6):1129-40. Epub 2006 Sep 7.

2. Ginde AA, Mansbach JM, Camargo CA Jr.”Association between serum 25-hydroxyvitamin D level and upper respiratory tract infection in the Third National Health and Nutrition Examination Survey.” Arch Intern Med. 2009 Feb 23;169(4):384-90.

3. Photodermatol Photoimmunol Photomed. 2004 Oct;20(5):270-1.

4. Vopr Kurortol Fizioter Lech Fiz Kult. 1990 May-Jun;(3):30-3.

5. J Trop Pediatr. 1994 Feb;40(1):58.

Crown Point Boot Camps: How Your Hair Can Predict Your Heart’s Future Health…

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This might sound a little crazy…

But recent research has found that your HAIR can actually predict whether or not your heart is headed for disaster.

Let me explain…

We all know that stress is bad for us. And during times of stress, our bodies release cortisol (the “stress” hormone).

Now, cortisol is a bit funny. That’s because too little of it is bad for you. Yet, too much is also VERY bad.

Unfortunately, because of our busy lives and the way our society is structured, it can be hard NOT to feel stressed out all the time.

This is not good at ALL for your health. Chronic stress has been linked to numerous health problems including heart attack and stroke.

That’s why researchers at The University of Western Ontario set out to discover a way to measure your “accumulated” stress levels… as a way to predict a future event, like heart attack.

Currently, you CAN get your stress (cortisol) levels checked. The only problem is that it only represents your cortisol levels on the day of testing.

This means you can’t see how much TOTAL stress you’ve been under, say, in the last 3 months.

That’s why this research is so exciting.

For this study, published in the journal Stress, researchers recruited 112 participants who were already hospitalized.

56 of the subjects were in the hospital due to heart attack.

56 of subjects in the control group were hospitalized for reasons other than heart attack.

The researchers then collected a 3cm-long hair sample from everyone in each group. Cortisol levels in the hair were then measured.

The study accounted for known heart-attack risk factors (i.e. diabetes, high-cholesterol, triglycerides, etc) in all the subjects. Despite this, accumulated cortisol levels in the hair emerged as the strongest predictor of heart attack. [1]

“Intuitively we know stress is not good for you, but it’s not easy to measure. We know that on average, hair grows one centimetre (cm) a month, and so if we take a hair sample six cm long, we can determine stress levels for six months by measuring the cortisol level in the hair, ” explained Dr. Gideon Koren, one of the senior researchers involved in the study.

He added, “Stress is a serious part of modern life affecting many areas of health and life. This study has implications for research and for practice, as stress can be managed with lifestyle changes…”

Pretty interesting, huh?

The moral of the story: Do whatever you can on a regular basis to reduce your stress levels.

Your health (and your heart) will thank you.

The first thing in ANY stress-reduction program is to exercise. It’s a great stress-reliever.

Once you’ve got that down, here are a few more things that can help:

Vitamin C: In addition to being a great immune system booster, it turns out vitamin C can also help reduce your cortisol levels. One study published in the journal Psychopharmacology recruited 120 volunteers who were subjected to the Trier Social Stress Test (TSST). It’s a test commonly used to measure psychological stress. Those who took vitamin C had lower blood pressure, less subjective stress, and decreased cortisol levels than the placebo group. [2]

Breathe: Deep breathing is very effective at calming you down and lowering your heart rate and blood pressure. Whenever you’re feeling anxious or totally stressed, take a few minutes to breathe. Make sure you inhale deeply, into your belly. Then hold it for a second or two. Then slowly exhale. Do this 5-10 times and you’ll immediately start to feel calmer.

Fish Oil: This amazing nutrient seems to do it all… protect your heart, your brain, reduce inflammation, and on and on… But one interesting 2003 study also found that as little as 7-8 grams of fish oil daily can be effective at reducing high cortisol levels due to mental stress. [3]

So there you have it.

With what’s left of the holiday season, make sure to take a few minutes each day to “stop and smell the roses.”

Being stressed out all the time is not good for you.

So it’s absolutely critical that you make de-stressing a priority in your life.

And by the way … if you’re serious about taking your health and fitness to the next level for this coming New Year, why not take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up,click here

References:

1. David Pereg, Rachel Gow, Morris Mosseri, Michael Lishner, Michael Rieder, Stan Van Uum, Gideon Koren. Hair cortisol and the risk for acute myocardial infarction in adult men. Stress The International Journal on the Biology of Stress, 2010; 100902220954013 DOI: 10.3109/10253890.2010.511352

2. Brody S, Preut R, Schommer K, Schurmeyer TH. A randomized controlled trial of high dose ascorbic acid for reduction of blood pressure, cortisol, and subjective responses to psychological stress. Psychopharmacology (Berl). 2002 Jan;159(3):319-24.

3. Delarue J, Matzinger O, Binnert C, Schneeiter P, Chiolero P, Tappy L. Fish oil prevents the adrenal activation elicited by mental stress in healthy men. Diabetes Metab. 2003 Jun;29(3):289-95.

Crown Point Boot Camp: Why What You Think About Your Food Matters…

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There’s no doubt about it…

Your body and your mind are directly linked.

What you think about has a clear effect on your health and vice versa.

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In fact, I’ve just come across a fascinating study that shows how strong this mind-body connection is.

Researchers at Yale University decided to see how your thoughts affect your body’s response to food.

The study, published in the online journal Health Psychology, focused on ghrelin levels in the body.

So we’re on the same page, ghrelin is also known as the “hunger” hormone. It sends a signal to your brain that makes you want to eat.

If your body’s ghrelin levels are high, you’ll tend to overeat… even if you are already feeling full.

Likewise, low ghrelin levels are associated with feelings of satiety and not needing to eat more. .

One more thing – ghrelin levels typically increase before meals and decrease after eating.

Back to the study…

The researchers recruited volunteers and divided them into two groups:

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Group 1 – received a milkshake that they were told was a 620-calorie “indulgent” shake.

Group 2 – received a milkshake that they were told was a 140-calorie “sensible” shake.

In reality, both groups got the same exact shake, which came in at 380 calories.

So what happened?

After drinking the shake, both groups had their ghrelin levels measured.

The group that thought they were having the nice, fatty-shake had a dramatic and steep decline in their ghrelin levels.

The group that thought they were being healthy had a neutral ghrelin response.

“This study shows that mindset can affect feelings of physical satiety. The brain was tricked into either feeling full or feeling unsatisfied. That feeling depended on what people believed they were consuming, rather than what they actually were consuming,” said Alia J.Crum, the study’s lead author.

“What was most interesting,” Crum added, “is that the results were somewhat counterintuitive. Consuming the shake thinking it was ‘indulgent’ was healthier than thinking it was ‘sensible.’ It led to a sharper reduction in ghrelin.”

Pretty crazy, right!?

The mere perception of what you’re eating has a direct effect on your body.

How’s that for “food for thought?”

So next time you embark on a diet, try to see if you can get yourself to change the perception of what you’re eating… and then see how it makes you feel.

Imagine the possibilities… indulgent chicken salads… hearty protein shakes… and exquisite veggies.

The sky’s the limit on this one!

Well, that’s all for today. Keep up those good eating and exercise habits… and make sure to use this neat little Jedi “mind trick” this holiday season.

Oh, and a BIG happy early Thanksgiving! Thank YOU for being a loyal reader.

And by the way … if you’re serious about taking your overall health and fitness to the next level before the New Year, why not take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

[1] Crum, Alia J.; Corbin, William R.; Brownell, Kelly D.; Salovey, Peter, “Mind over milkshakes: Mindsets, not just nutrients, determine ghrelin response.” Health Psychology, May 16, 2011

10 Best Foods for Your Heart

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Simple food choices go a long way when it comes to your heart’s health. Focusing on fresh foods full of heart-healthy fats and antioxidants can decrease your risk of developing heart disease and cut your chances of a heart attack. These 10 foods will help keep your ticker in top shape.

Oatmeal
Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.

Opt for coarse or steel-cut oats over instant varieties — the coarse and steel-cut contain more fiber — and top your bowl off with a banana for another four grams of fiber.

[Read more...]

Be The Healthy Role Model For Your Family

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Childhood obesity, underage drinking, smoking and failure to exercise are all concerns for parents these days. If you want your kids to adopt a healthier, wiser lifestyle, you are going to have to show them the light. Children often learn best by example. Lead and they will likely follow.

How can you set the example and get them off on the right foot if your habits aren’t that great? Consider taking these steps to put yourself and your family on the road to better health and fitness: [Read more...]