Dr. Reese’s Bits and Pieces
December 2020 Newsletter
Hope you had a delicious Thanksgiving and a nutritious holiday season. As you know, I call this the “The Season of Eating”. It’s not the food you eat at holiday feasts like turkey, ham, fish, salads, nuts, legumes and veggies of many different types that are unhealthy. It’s the sugars, alcohols and excess fruits that we consume that tend to put 10-20 pounds on us by the time Super bowl Sunday or Valentine’s Day rolls around. Exercise is helpful but it really doesn’t take the weight off like you think it does according to a recent study published in the November newsletter on www.drpescatore.com.
Ten thousand steps simply isn’tenough
…Exercise researchers from Brigham Young University recruited 120 new college freshmen for a step-counting experiment. Over their first six months of school, subjects walked either 10,000, 12,500, or 15,000 steps a day, six days a week. Meanwhile, researchers kept track of the students’ calorie intake and weight.
The goal here was to see whether increasing step counts above the minimum of 10,000 steps per day would help ward off weight gain. Subjects wore pedometers around the clock and averaged around 9,600 steps daily prior to the study. By the end of the study, average step counts ranged from 11,000 to 14,500 steps per day.
But in the end, it made no difference (in relation to weight) whether the students walked more—even if they were topping 15,000 steps a day. Because the study participants still gained an average of about 3.5 pounds over the course of the study anyway.In other words… increasing your steps may keep you more active—which, of course, is a good thing! But relying solely on exercise isn’t enough to keep you from gaining weight.
Not mentioned in the study above is that eating the foods your body reacts to (gluten, dairy, eggs, soy, corn, etc.) will also put a lot of weight on you regardless of your caloric intake.
This is my last input on the monthly newsletters but will try to post things on my drreese.blog. No clue where I’ll be traveling this winter but I want to find someplace warm to hangout. It all depends on travel restrictions. I love you all and will miss getting to see you on a regular basis but I’ve left you in good hands so you can continue to stay healthy!-CR
Dr. Gruhl’s Healthy News
“Healthy citizens are the greatest asset any country can have.” ~Winston Churchill
Yes, as Dr. Reese mentioned many times it takes more than exercise and counting calories to win at the weight loss game. BUT did you know exercise has been shown to dramatically impact MENTAL HEALTH and well-being? Check out this article from James Chestnut, MS, DC: Move Away from Stress, Anxiety, and Depression:Study Shows Exercise Improves Mood and General Well-being!!Tomasi, D. et al. Positive Patient Response to a Structured Exercise Program Delivered in Inpatient Psychiatry. Global Advances in Health and Medicine. 2019; 8: 1-10.
"The primary need of this research aims at developing clinical strategies and healthier coping skills for anger, anxiety, and depression; promoting self-esteem, healthier sleep, and anxiety reduction; as well as enhancing mood and emotional-behavioral regulation via exercise. The research yielded positive outcomes in all areas investigated, suggesting the positive effects of exercise and mind-body strategies in the context of psychotherapy in inpatient psychiatry."
Conclusion: "Physical exercise may be a helpful way to reduce mental health disorders in the context of inpatient psychiatry by targeting anxiety, depression, anger, psychomotor agitation, and muscle tension and addressing stressors and triggers and to develop a more balanced and integrated sense of self."
In this study, conducted on patients with severe enough emotional issues to be hospitalized in a psychiatric hospital, regular beginner level exercise classes resulted in over 90% of patients reporting improved moods and being pleased with "how their body feels now".If exercise can elicit such positive results for people so anxious and depressed that they require hospitalization, imagine what it can do for everyone else!”
HOLIDAY EATING TIPS
I don’t know about you, but even as we gather less frequently with our loved ones, I’m still tempted now and then to eat seasonal treats, sweets, and more processed (and unhealthy) foods and beverages this time of year. I’m not giving you cart blanche to go hog wild, but let’s be real… we are all probably going to be indulging more than usual over the next few weeks. Here are some of my favorite tools to help minimize the negative repercussions of over-eating and over-drinking during the holidays:
Digestive enzymes, with HCl: Take 1-2 per meal, in the middle of your meal to help with breaking down and absorbing carbs, fats & proteins.
Activated charcoal (my favorite brand is Takesumi Supreme, made from bamboo): Take immediately following a meal that contains foods you are sensitive to, or that contains less healthy ingredients (gluten, sugar, commercial dairy, alcoholic beverages, etc.) Thisis a gentle cleansing and detoxifying agent that absorbs chemicals and unwanted molecules from your GI tract. Many patients report a decrease in gas & bloating while taking this after meals. Several patients also report a lessening of the effects of alcohol taking it before bed on nights you consume alcohol. (WARNING: it will absorb medications, so take it at least 2 hours away from any prescriptions you are currently taking.)
B-Vitamins and Electrolytes: Alcohol burns up certain vitamins and minerals, so it’s wise to consume a blend of B vitamins and minerals before bed if you consume alcohol that evening. (Min-Tran, BioMins, and a multi or B complex will do… as will electrolyte powders- but use ones with no sugar if you go this route.)
Much Love & Happy Holidays to each and every one of you! Here’s to a fantastic end of the year. J