Did you know that exercise can help relieve depression? Research continues to show many forms of exercise are as effective as taking antidepressants for mild to moderate depression. Exercise is also an effective addition to medication in the treatment of severe depression.

A recent study in the British Journal of Sports Medicine showed that daily bouts on the treadmill, for ten straight days, lessened depression in over half the participants, all of whom had suffered from depression for nine months.

The researchers point out that aerobic exercise has the same effect as antidepressants, in that it stimulates neurotransmitters in the brain to produce serotonin, an endorphin that enhances mood. In addition, exercise generally does not have any side effects, unlike drugs. Another benefit is that exercise is faster acting than antidepressants. The endorphin effect is felt immediately after exercise, as opposed to waiting two to three weeks for medication to take effect.

The problem is, when someone is experiencing a depressive episode, exercise is usually the last thing they want to do. So how can you help yourself, or someone you know that is depressed, get started with exercise? Here are some tips:

• Set small goals such as walking for five minutes. You may find you want to go longer once you get started. If not, stop after five minutes and set a new goal for the next day.
• Be gentle with yourself – do what makes you feel good. Engage in positive self talk and treat yourself with respect.
• Start with exercise that you enjoy. Even if you don’t feel like it now, once you get started the enjoyment may come back which can help with your mood.
• Exercising with a friend can make it more fun for you.
• Get some exercise outside (and, remember to wear your sunscreen). Sunlight is a natural mood enhancer.

As always, consult with your doctor first, especially if you suspect that you are depressed and have not sought medical advice. Medication and/or other treatments may be necessary. But you can take heart knowing that exercise is a simple, healthy tool that you can use to help yourself through this time.

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It’s back-to-school time. But for those of us not back in school, we are wise to find ways to continue our learning process because the more we keep our brains active, the better we age. The Canadian Brain Research Centre says, “ Accumulating evidence shows that it is possible to ward off age-related declines in cognitive function by means of mental and physical activity.” That’s great news, because while aging is inevitable, how we age is not.

Applying this concept to fitness, many avenues exist to entice the brain. Some exercises have us on automatic pilot, such as walking or riding a bike, because we have done them for so long. Consider trying an exercise that requires more thought to engage in – a Pilates or kickboxing class will require concentration on aspects such as balance, coordination, and posture.

To your health,

Heather Moreno
PeopleFit USA , President

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At every turn diets tell us what to eat and what not to eat, but this “information” doesn’t help most people. Rather, it leads to confusion, frustration, and worse, weight gain. That’s right: research indicates that while dieting can lead to initial weight loss, 95% of people who lose weight on diets eventually gain it all back – and sometimes more!

A two-year study at the University of California, Davis, divided obese women into two groups: dieters and non-dieters. Dieters had moderate restriction placed on their eating while non-dieters learned to eat intuitively: tuning into to hunger, satiety, and how food made them feel.

"We have been ingrained to think that seriously large people can only make improvements in their health if they diet and slim down," said nutrition researcher and professor, Linda Bacon, who conducted the study along with Judith Stern, a UC Davis professor of nutrition and internal medicine. "But this study tells us that you can make significant improvements in both metabolic and psychological health without ever stepping on the scales or counting calories. You can relax about food and eat what you want."

At the end of the study the non-dieters had not lost weight, but succeeded in improving their overall health, such as cholesterol levels, blood pressure, physical activity, and self-esteem. The dieters, on the other hand, sustained none of the short-term improvements they experienced and they worsened in terms of their self-esteem.

Additionally, 92 percent of the non-dieting group stayed throughout the entire two-year treatment period, but 42 percent of the dieters dropped out before finishing treatment. This reinforces the point that people do not react well to diets – deprivation – but are more likely to be successful and stay on track with a non-diet. I like what I’m hearing!

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1. Try the “Three Bite” Strategy – Made popular by the recent book, French Women Don't Get Fat, by Mireille Guiliano, it is commonly accepted that the first three bites of any food are the most enjoyable. This is contrary to what many people practice which is, “It tastes so good, I must eat more.” Try the three bite strategy for one week with desserts or any other food that you would normally eat until it’s gone. Most people are pleasantly surprised to find they can be satisfied with less food than they thought.


2. Incorporate as many colors as possible into your meals – As most of the color variety in our food comes from fruits and vegetables, you are sure to have a balanced, and quite healthy, meal.


3. Bring your lunch to work two days a week – and eat it outside. It is easier to control the nutritional quality of your food when you know exactly what’s in it. This is also a great way to bring a little relaxation into your workday, enjoying the outdoors along with your own home-made lunch.


4. Organize an area of your home each month – It certainly burns more calories than watching TV and you have the side benefit of a clean and organized living space.


5. Grow your own vegetables or herbs – This carries a double bonus: you can grow your plants without chemicals and gardening will put more activity into your day.


6. Make a list – Do you ever find yourself lying awake in bed, thinking about everything you didn’t get done that day or making mental lists for the following day? Experts recommend writing out a list before bed of all that you need to do the next day. This can help you get to sleep quicker and sleep more peacefully, which is more important to health than most of us realize. Our bodies need rest in order for our muscles to recuperate and grow; so get a good night sleep if you want the maximum benefit from your workouts.


7. Try applesauce – as a replacement for one third the butter or oil called for in cake and brownie recipes. Applesauce keeps it moist so you don’t miss anything in the texture or taste. What you do miss out on is hundreds of fat calories!


8. Instead of sending an email to your officemate – walk over to their office. Look for ways to be more, rather than less, active.

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Last month I talked about improving your diet as a powerful weapon against chronic disease, reviewing specifically the prevention of high blood pressure and stroke, and protecting your heart. This is the last of a two-part series to give you tips for fighting disease with nutrition:

• Keep your weight at a desirable level.
• Limit saturated fat intake to no more than 7% of total calories and get at least 15% of total fat calories from monounsaturated fats.
• Limit dietary cholesterol to less than 200 mg daily, which means limiting intake of things such as eggs and shellfish.
• Get at least 25 grams of fiber daily; limit your intake of white flour and sugar.
• Aim for at least eight daily servings of a variety of fruits and vegetables.

• Consume 1200 to 1500 mg of calcium daily. Besides dairy products, good sources include canned salmon and sardines, dark green leafy vegetables, shellfish, and fortified cereals. You can take calcium supplements of necessary to reach this goal.
• Be sure you get 400-800 IU of vitamin D daily to enhance calcium absorption, from sources like milk and fatty fish.
• Emphasize fruits, vegetables, and whole grains.
• Restrict caffeine consumption to less than 300 mg daily. More than this may contribute to bone loss in some older women.

• Maintain a desirable weight and limit fat intake, especially saturated and trans fats.
• Get at least 25 grams of fiber daily, including several servings of whole grains.
• Include at least five servings of fruits and vegetables in your daily diet, and limit alcohol consumption to fewer than seven drinks a week.

• Limit your intake of red meat. Choose lean cuts and small portions.
• Eat several servings of whole grains and at least five servings of fruits and vegetables daily. Include plenty of spinach, broccoli, tomatoes, oranges, berries and carrots.
Get 1200 mg of calcium daily.

About The Author: Susan Johnson is the founder of Susan's Healthy Gourmet, which provides fresh, nutritionally balanced, and calorie-controlled meals that are individually prepared and packaged to order. To learn more you can call 1.888.396.3257 (EZ-MEALS) or visit them on the Web at www.susanshealthygourmet.com (be sure to mention Heather Moreno & PeopleFit USA when you call).
You can also register for Susan's the popular online
monthly newsletter, Susan's Healthy Lifestyle, at http://www.susanshealthygourmet.com/newsletter/default.asp

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