Exercise can dramatically affect food cravings
Q: I started an exercise routine last month and the strangest thing has happened. Without much effort, I am eating differently. I am hungry a lot because of working out, but I am not as interested in my once favorite foods, like cheeseburgers, fries and chocolate chip cookies. What is going on? Janine G., Chicago
A:That’s great news, because it means that you are not overexercising and depleting your body so you overeat in compensation. Doing aerobics for 60 minutes five days a week and strength training for 20 minutes two days a week produces big rewards in weight control, muscle tone and reduced stress and inflammation. According to a study from the University of Leeds in the U.K., it can change your food cravings, too.
Over a 12-week course, the researchers saw many folks lose considerable body fat and, at the same time, participants reported less desire for highcalorie, fatty foods (like cheeseburgers). The most intriguing discovery, they said, is that while folks still said they liked the fatty foods they used to crave, they had less desire to eat them. So, Janine, take advantage of that and revamp your eating routine, too.
Switch out those red meat burgers for salmon and veggie burgers. Salmon is packed with DHA omega-3s, which help reduce inflammation and improve blood flow. Other good options to fuel muscle-building and weight loss include protein-packed skinless poultry; iron- and protein-rich lentils; and calcium-loaded spinach.
Once you upgrade your diet, you’ll see that your exercise ability improves, too. Sufficient high-quality protein — up to 2 grams for each kilogram you weigh — promotes increased muscle mass. Eating high-quality carbs, like those in lentils, after a workout helps replenish stores of glycogen, which will fuel your next workout. And hydration with water is very important.
Q: My aunt needs to move into an assistedliving facility. How can we make sure that she will be well taken care of ? We all live far enough away that we can’t check on her very often. Lester H., Fairfax, Va.
A:That’s a great question, because folks in such residences need advocates to help look out for their well-being, especially if a resident has diminished abilities. So, we’ve put together a list of questions from different websites (including
Medicare.gov and Clevelandclinic.org) for you and your family to ask yourselves and facility administrators before you move her in. We also encourage someone in the family to go on-site, even if it means taking a long drive for a short visit.
• Is the staff courteous to residents, do they know them by name and are they receptive to your questions? Spend an afternoon in the place; eat a meal in the dining room. Pick up on the vibes. Talk to other residents.
• Is the dining area clean and comfortable?
• Does the facility have outside areas for resident use, and do activities cover a broad range of interests?
• Does the facility conduct background checks before hiring staff ? What’s its turnover rate?
• Does the facility have a physician on-site or an arrangement with a nearby hospital? How are emergency medical situations managed? Is there a policy for acquiring, storing and dispensing medications?
• Is there policy and procedures for handling residents with developing dementia?
• Is the facility Medicare/Medicaid certified? (Check its rating at Medicare.gov.) Find out from the administrator what level of care your aunt requires/qualifies for and the level of care the nursing home is certified to deliver.
• Is there a wait time to get in (shows desirability)? And is there a refund policy if the contract is terminated?
These questions should get you started with evaluating the place. Brainstorm with your sibs and aunt to see if there are any other unique concerns you want to check out. Once she’s there, set up a FaceTime or other video chat to talk with your aunt twice a week.