Eat Fat to Run Fast #TheStubbornFatFix

A study at the University of Buffalo determined that runners who switched from a low-fat diet to a high-fat diet for two months improved their running performance. Additional research at the same institution has shown that endurance athletes who restrict fat tend to experience a drop in immunity and an increase in the incidence of colds and flu. According to the researchers, a diet too low in fat increases levels of pro-inflammatory cytokines (a type of immune system chemical) and free radicals and inhibits levels of anti-inflammatory cytokines. Adding more fat can increase levels of important immune cells that fight infection. Finally, when runners ate more fat, there was no ill effect on their weight, blood pressure, or cholesterol levels.

When in doubt, eat real food #CBHealthNY #TheStubbornFatFix

If you want to indulge in something sweet, do so, but make it a small serving of a real food. Ice cream means sugar and cream, and almost nothing else. Don’t go for the low-fat or artificially sweetened varieties. These are not only less satisfying and satiating, but they also tend to cause people to lose self-control. It’s psychological. When we eat reduced-calorie foods, we assume we can have more. When we eat high-calorie foods, we assume we can have less and stick to it.

#DeStress on the Way to Work #CBHealthNY #TheStubbornFatFix

If you commute by train or bus, don’t read the paper. It’s just an added source of stress. Instead, read a novel, sleep, breathe deeply, or listen to relaxing music. Look out the window and let your thoughts wander- this “idle” time allows your brain to reboot and be recharged and ready when you get to your desk. If you commute by car, minimize your exposure to depressing news or shock radio- instead, listen to e-books or music.

#Sugar will make you crash and burn #CBHealthNY #TheStubbornFatFix

Candy, soft drinks, and other foods that contain a lot of sugar are quickly digested and absorbed. This dumps a lot of glucose into your bloodstream at once, causing the pancreas to overproduce insulin, which causes blood sugar to drop quickly. Although eating sugary foods will temporarily turn off appetite fast, hunger returns quickly and very strongly. This all disrupts your metabolism. You eat sugar and experience a short-lived exhilaration and energy as your adrenal glands produce the stress hormone adrenaline. This hormone drops quickly, so you feel fatigued. You eat more sugar and rise some, only to drop deeper into exhaustion. Each sugar hit gives you a little bounce, followed by a bigger crash.