Health & Wellness

Weird, But True

We drink more alcohol on Thursday through Sunday, the days when we tend to work out more. Trying to shed some extra weight? Stick to a single glass of Cabernet this weekend.

Source: Northwestern Medicine study published in Health Psychology

Sweet

Nothings

SUGAR IS BAD—WE

GET IT. But calorie-free sweeteners like sucralose (Splenda), aspartame (Equal, NutraSweet), saccharin (Sweet ‘N Low), stevia and sugar alcohols (such as xylitol and modified sugar molecules) may be just as bad.

A study in the American Journal of Public Health found that overweight and obese people who consumed diet beverages took in 88 to 194 more calories per day compared to those who didn’t. “This may be because calorie-free sweeteners activate reward centers in the brain and disrupt appetite control, leading to increased food intake,” according to lead researcher Sara N. Bleich, PhD, an associate professor at John Hopkins Bloomberg School of Public Health. So if you drink a diet soda, you may be more likely to give yourself permission to splurge on a chocolate croissant or a Three Musketeers bar later on.

What’s more, most faux sugars taste even sweeter than the real thing, so they may simply cultivate a preference for overly sweet foods. So the best strategy for subduing a sabersized sweet tooth is to reduce your intake of all types of sweeteners. —Matthew Kadey, MS, RD

Cross Train to BEAT PAIN

CAN’T EVEN LOOK AT A NEEDLE WITHOUT WINCING?

Try adding some heart-revving cardio to your routine, says a recent study in Medicine & Science in Sports & Exercise; it just might increase your pain tolerance.

Researchers at the University of New South Wales and Neuroscience Research Australia recruited 12 healthy adults motivated to begin an exercise program and another 12 who had no interest in hitting the gym. The first group was instructed to exercise on the stationary bike for 30 minutes at a moderate-to-vigorous pace, three times per week, for six weeks. After the six-week training period, both groups returned for further testing of their pain tolerances.

By using a probe to apply pressure to the skin, researchers discovered that the volunteers in the exercising group displayed an increase in pain tolerance—or being able to endure pain for longer—although their pain threshold did not change. The control group, not surprisingly, had no changes in pain tolerance.

During a challenging workout, the body releases natural substances, like endorphins, which help to decrease pain levels. Called exercise-induced hypoalgesia, these endorphins typically carry the body through a workout and also may contribute to a decrease in pain for up to 30 minutes after, reason the study authors. Now you know to schedule that flu shot post-run. —Kelly McLendon

Eat on the Cheap

Looking to cut down on your grocery bill? Go meatless. On average, it costs $11.15 a day to be a vegan, $12.45 for a vegetarian, $13.50 for a fish-eater and $14.65 for a carnivore.

De-Stress

YOUR DIET

WE KNOW THAT DEVELOPING BODY AWARENESS IS THE FIRST STEP TOWARD BETTER POSTURE, BODY MECHANICS AND INCREASED

LONGEVITY. Well, developing “stomach awareness” is the first step toward weight loss, digestive health and preventing chronic cortisol overload, says bariatric dietician Meredith Luce RD, MS, LN, the co-founder of 80bites.com. Read on for her best tips for achieving a more relaxed eating behavior.

EAT SMART.

Feeling satisfied with your food is key. Make the most of your meals by including at least two components, with a balance of carbohydrates, protein and fats, and a beverage—anything but water—to extend the taste. Have three bites of a sweet or mint to finish.

ESTABLISH EATING RITUALS.

Improve your digestion by creating habits before, during and after meals. Try these to help you slow down, increase mindfulness and prevent overeating: Wash your hands before you eat; count bites and chew well during meals; brush your teeth afterward.

COUNT YOUR BITES.

Since your stomach can’t count calories— it only detects volume—reduce your eating to 15 to 25 bites per meal.

RETRAIN YOUR PALATE.

Instead of choosing foods by their nutrition facts—calories, fat grams, etc.—select your fare by the way it goes together. Let taste, texture and mouthfeel be your guide, and try to stimulate more than one of the five tastes (salty, sour, sweet, bitter and umami). This will help you to feel content, and prevent overeating and binging later on.

NIX THE NIBBLES.

This form of eating overworks the GI tract, say researchers. Instead of snacking, space meals at fourhour intervals.

WATER DOWN YOUR DRINKING.

Excessive drinking of water throughout the day overworks the kidneys and leads to excess outflow—that means more toilet flushing! Drink as needed for thirst. —Amanda Altman