Depression and Obesity Coexist

Obesity and depression often go hand-in-hand in middle-aged women, a new U.S. study found. The research collected information on the height, weight, dietary and exercise habits, and body image of 4,641 women, ages 40 to 65, enrolled in a health plan. The women also completed a questionnaire used to measure depression symptoms. Women with clinical depression were more than twice as likely to be obese (a body mass index of 30 or more), and obese women were more than twice as likely to be depressed, the study found.

Poor Body Image Plays a Part

It also found that women with BMIs of 30 or higher exercised the least, had the poorest body image, and consumed 20 percent more calories than women with lower BMIs. The link between obesity and depression remained intact even when the researchers factored in marital status, education, tobacco use and antidepressant use. The study was published in the January/February issue of the journal General Hospital Psychiatry. It’s likely that depression and obesity fuel one another, said lead author Dr. Gregory Simon, a psychiatrist and researcher at Group Health Cooperative in Seattle.

Depression Hurts Weight Loss

“When people gain weight, they’re more likely to become depressed, and when they get depressed, they have more trouble losing weight,” he said in a prepared statement. The stigma of being overweight can damage self- esteem and efforts to lose weight. “It’s not that these women are clueless. It’s that they’re hopeless,” said Simon, who suggested that if obese women focus on rebuilding their self esteem, it may help them lose weight.

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By: Skip Johnson
Douglasville Gold’s Gym Managing Partner

Do You Need A Change?
There comes a time for each of us, whether it is through a sickness, a divorce, a death of someone close to us, a financial hardship, or some other crisis, that we will each say, “It’s time. It’s time for a change. It’s time to find out who I really am, who I really can be, and it’s time to take my life to a level that I have never known before. It’s time for a new me.”

I See Health And Fitness Changes In Douglasville Everyday
As an owner in a health and fitness facility, I am privileged to get to witness these great changes in peoples’ lives on a regular basis (I have often said that aside from the ministry–and I was a young adult Sunday School teacher for twelve years–the health and fitness business makes more of a difference in peoples’ lives than any business I can think of).

The Emotional Benefits Of Fitness Are Surprising
When people walk in the door and tell us that they are ready to see what they can do with themselves physically, they are seldom prepared for what will happen emotionally when they commit themselves to an exercise program. In fact, recent clinical research has shown that exercise is often as effective as therapy for improving the lives of patients who are suffering from depression.

Your Magic Bullet
Additionally, exercise has been found to have dramatic effects on the lives of persons who live with illnesses from anxiety to diabetes and from high blood pressure to insomnia. It is the closest thing there is to a “magic bullet” for dealing with the physical and emotional difficulties of life. It simply “works”, but it takes you or me making a decision to make a change. It takes us saying, “I’m ready—it’s time.”

What’s Holding You Back?
But, we say, we don’t have time. Or we say that we don’t have the energy. Or we say that we have too many other pressing needs or we have too many other people counting on us and too many other commitments in our lives, and those are true. And, they always will be true. They always will be until we rise above our busy schedules and our commitments and our fears and our disbelief in ourselves and say, “It’s time.” Because time and convenience won’t come to us, so we must meet them halfway. They won’t come to us when “things settle down” or “the kids get in college” or “when we get a better job with better hours” or even when “we retire”.

What If You Could?
So if we want to begin an exercise program, then we set our daring goal and we begin looking at how responsibilities and events in our lives can be positioned to allow our goals to come to fruition. We start looking at the possibilities of what could happen for ourselves and the people in our lives through the achievement of these goals–and we start looking at how we can make choices to facilitate our starting and progressing into this new, exciting, rewarding chapter of our lives. We simply begin because the momentum of our decision that “it’s time” pushes us forward in a bold, unstoppable way. It’s time.

As we begin a new year, we make resolutions. But why not make a resolution today? Now. We’ll fail at some, and we’ll succeed at some. But one thing is for sure: the ability to make a resolution to change our lives through activity is within our grasp. All we have to do is take one small action to start good things happening. The many results of are “ripe for the picking”.

It All Starts With Your Decision
If you have never been involved in a consistent exercise program, or if it has been years since you have been active, the clock is ticking. The decision to start an exercise program will be one of the most powerful decisions you will make in your life. No Kidding. I see it every day. A decision to get fit and make regular exercise a habit is a force of nature.

It will positively affect every aspect of your life, your family’s lives and the lives of those that are important to you. Take a deep breath, step forward and begin. It’s time.

Free Workout on Friday, November 23rd

Douglas residents who have just enjoyed their annual Thanksgiving feast can now work off the extra calories for free all day Friday, November 23, at Gold’s Gyms, located on Hospital Drive and Chapel Hill Road. The open invitation is part of the company’s holiday weekend efforts to raise awareness with Americans to lead a healthy lifestyle and to provide the opportunity for them to burn off the Thanksgiving meal. There are more than 500 Gold’s Gym locations across the United States.

Burn off Your Thanksgiving Feast

Between snacks and meals on Thanksgiving Day, Americans typically eat more than 3,000 calories. Meaning, it will take more than walking the malls on Black Friday to burn off the mashed potatoes and stuffing (according to Gold’s Gym nutritionists, a 150 pound person burns approximately 325 calories in 90 minutes of shopping).

“This is a really fun way to get Americans thinking about their own wellness on Thanksgiving Day weekend, typically a precursor to a winter slump in people’s fitness routines,” said Tom Butler, Managing Partner at Hospital Drive. “From cardio workouts and core training to yoga and Pilates classes, Gold’s Gym looks forward to adding a dash of fitness to the Thanksgiving Day weekend activities. We hope this gives people a chance to sweat out a little bit of that holiday indulging.”

Consumers can simply walk in to any participating Gold’s Gym location to take advantage of their free workout. Certain restrictions may apply. Contact your local Gold’s Gym for more details at 770-949-1116 (Chapel Hill) or 770-949-7507 (Hospital Drive).

Learn more about how exercise can increase your health and wellness.

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Exercise Protects Against Heart Disease

About 60 percent of the protection provided to women by exercise against heart disease and stroke comes from its effect on a few specific risk factors, says a U.S. study in the journal Circulation. Researchers assessed cardiovascular risk factors and exercise levels in more than 27,000 women, ages 45-90 (average age 55) enrolled in the Women’s Health Study who were followed for more than 11 years for new diagnosis of heart attack and stroke.Women who exercised the most were 40 percent less likely to have a heart attack or stroke than those who did the least amount of exercise.

Prevent Heart Attacks & Strokes

“Regular physical activity is enormously beneficial in preventing heart attack and stroke,” lead author Dr. Samia Mora, instructor of medicine at Harvard Medical School in the divisions of preventive and cardiovascular medicine at Brigham and Women’s Hospital in Boston, said in a prepared statement. “We found that even modest changes in risk factors for heart disease and stroke, especially those related to inflammation/hemostasis and blood pressure, can have a profound impact on preventing clinical events. This study is the first to examine the importance of a variety of known risk factors in explaining how physical activity prevents heart disease and stroke,” Mora said.

Learn more about how exercise can increase your health and wellness.

Don’t Be a Holiday Statistic

Did you know that the average person gains eight pounds during the holiday season? And if the extra pounds don’t come off by March, they probably won’t be coming off that year. The good news is that you don’t have to be a holiday statistic. As we approach the holiday season we will be faced with family gatherings, company and neighborhood parties, delicious meals, and homemade desserts. There are ways to get through the season without adding any inches to your waistline. We’ll share with you a couple of our favorite tips.

Focus on Family not Food

This year focus on the reason for the holiday season. Your emphasis and attention should be on family and special friends and less on the food that is served.

1. Never go to a party hungry! Everything looks good when you are hungry. Even those over cooked sausage balls of Aunt Mary’s.
2. Remember the “three bite rule”. The first three bites of anything tastes the best. After that your taste buds are actually dulled to the taste. Put your fork down.
3. Water should be your constant companion during the holiday season. It helps your skin look it’s best and it is a great way to feel full when you begin to feel tempted.
4. Alcohol always lowers your resistance. If you must drink, drink responsibly and between alcoholic beverages, drink a glass of sparkling water with a lemon or line twist. It is refreshing and it helps keeps you hydrated.
5. Make sure you stay rested. It’s tempting to burn both ends of the candle. Sleep deprivation makes it hard to resist temptation.
6. Most get- togethers are potluck. Take one of your low-fat favorite appetizers.
7. Don’t skip that exercise class or work out. The exercise will help keep the stress at bay, keep you looking and feeling your best, and keep the hunger under control. Need I say more?
8. When short on time try to make it to a Group Active class where you will focus on all the components of fitness in a 45-minute format.
9. If you know it is going to be a tough season, you may want to engage the help of a personal trainer. He/She can design a realistic plan with realistic goals and hold you accountable throughout the season.

Start NOW!

Begin this holiday season with a clear path to better health. Don’t wait until January to start your resolution, start today! Look great and feel great right through the holiday season. Set your goals and enjoy the season!

Golds Gym is always available to help. Whether you live in Douglasville, Villa Rica, Temple, Hiram or Dallas. We have a location and program for you.

By Lisa Gorman, Registered Dietitian

Broccoli Packed with Vitamins and Minerals

One stalk of broccoli (about 1 ½ cups chopped) is packed with an enormous amount of vitamins and minerals that aid in muscle recovery and help in maximizing metabolic functions. Broccoli contains chromium which is an essential trace mineral that the body needs to metabolize carbohydrates, fats and proteins. The key to supporting a healthy body and weight loss.

Eat It Weight Loss & Disease Prevention
Broccoli also helps control blood sugar levels by enhancing insulin’s effects at the cellular level in muscles. The 65-mg of calcium provided in one serving of broccoli can help to control fat storage by excreting dietary fat from the intestines before being absorbed. It’s a great weight management food and its regular consumption can aid in preventing Type 2 Diabetes.

Broccoli is an excellent source of glucosinolates that are derived from branched-chain amino acids (BCAAs) – proteins that help in cellular defense. When broccoli is chewed or chopped, the glucosinolates are converted into potent phytochemicals or antioxidants that help protect the cells from stress. Broccoli is a good source of vitamin C with about 120 mg per 1 ½ cups chopped. Vitamin C helps you recover faster from intense workouts while protecting the immune system.
Want to learn more about functional foods that will boost your metabolism and enhance your workouts? Get your personalized nutrition plan today! Contact Lisa Gorman Registered Dietitian Gold’s Gym 770-843-2210 or lmgnutrition@hotmail.com

Get a FREE Mini-Membership @ Gold’s Gym, no strings attached!

Fit into that Great New Holiday Outfit.

Did you know that the average person gains eight pounds during the holiday season? And if the extra pounds don’t come off by March, they probably won’t be coming off that year. The good news is that you don’t have to be a holiday statistic. As we approach the holiday season we will be faced with family gatherings, company and neighborhood parties, delicious meals, and homemade desserts. There are ways to get through the season without adding any inches to your waistline. We’ll share with you a couple of our favorite tips.

Tips for Success!

This year focus on the reason for the holiday season. Your emphasis and attention should be on family and special friends and less on the food that is served.

Never go to a party hungry! Everything looks good when you are hungry. Even those over cooked sausage balls of Aunt Mary’s.

Remember the “three bite rule”. The first three bites of anything tastes the best. After that your taste buds are actually dulled to the taste. Put your fork down.

Water should be your constant companion during the holiday season. It helps your skin look it’s best and it is a great way to feel full when you begin to feel tempted.

Alcohol always lowers your resistance. If you must drink, drink responsibly and between alcoholic beverages, drink a glass of sparkling water with a lemon or line twist. It is refreshing and it helps keeps you hydrated.

Make sure you stay rested. It’s tempting to burn both ends of the candle. Sleep deprivation makes it hard to resist temptation.

Most get-togethers are potluck. Take one of your low-fat favorite appetizers.

Don’t skip that exercise class or work out. The exercise will help keep the stress at bay, keep you looking and feeling your best, and keep the hunger under control. Need I say more?

When short on time try to make it to a Group Active class where you will focus on all the components of fitness in a 45-minute format.

If you know it is going to be a tough season, you may want to engage the help of a personal trainer. He/She can design a realistic plan with realistic goals and hold you accountable throughout the season.

Begin this holiday season with a clear path to better health. Don’t wait until January to start your resolution, start today! Look great and feel great right through the holiday season. Set your goals and enjoy the season!

Golds Gym is always available to help. Whether you live in Douglasville, Villa Rica, Temple, Hiram or Dallas. We have a location and program for you.

By Kathy Scapin, Gold’s Gym

Eating at Home a Better Choice

It is a fact that when you are able to prepare your food at home you are in a better position to control your portion size and the calories that you consume. Not to mention the money we spend for the convenience of that high fat, sodium-laden food. The reality is that it is necessary from time to time to order fast food or eat at a restaurant known for it’s heaping portions. When faced with this dilemma there are a couple of key points to remember.

Portion Control Problems

One restaurant portion could feed an entire fraternity house–who needs all those calories? So when you order an entree, ask them to automatically put half of it directly into a take-home box. That way, it’ll never show up on your plate! Staying slim helps lower your risk of cancer, diabetes, stroke, and many other illnesses. And you’ll have a ready-made meal for tomorrow! Order The Appetizer Portion. Did you know the first three bites are the most satisfying? After those initial three bites we eat because it is there. Our taste buds are actually satisfied very early on. So order a side salad and an appetizer as your main entrée. Always order a side salad when eating at traditional fast-food outlets. You will be less likely to fill up on only the unhealthy items, and the salad will provide some fiiber and vitains to balance an otherwise unhealthy meal.

Can you Skip the Bread?

As soon as you sit down, let the waiter know you would like them to not bring the bread and butter to the table. You won’t be tempted to nibble.

Better Fast Food Options

Forego the Combo meals and say no to super sizing. Most fast food chains now offer healthy salad options. Wendy’s small bowl of Chili, or small hamburger is two good options. Either choice combined with a salad makes a great lunch option. Just watch that dressing choice or you will sabotage your good decision.

Know the Facts

Did you know that almost every restaurant or fast food chain has their own website with the nutritional breakdown of all their options? With a little planning you can make good, healthy decisions. Remember that chicken isn’t always a healthy choice. Many fast food chains offer fried breaded chicken sandwiches on white bread that are actually richer in fat and calories than a burger. Grilled chicken is a better option yet hold the mayo. A tablespoon of regular mayonnaise has almost 100 calories! Try a little mustard at 10 calories a tablespoon. Don’t add a sugary, calorie-rich drink to an already unhealthy meal. Water is available everywhere and is good for you. Drinking a large glass of water with your meal will help you feel fuller earlier.

Eat a Small Snack to Avoid Cravings

Make it a habit to eat a piece of fruit, a bowl of cereal, or some lowfat yogurt before you set out to run errands. Regular eating can help you feel full and avoid temptation. Stock your car with bottled water and healthy snacks. Have a small snack before the cravings hit, and you’re less likely to pull into that drive-through fast food outlet. Consider a supermarket for your fast food break. You can pick up precut and washed fresh fruit or vegetables, yogurt, or lowfat cheese. Many supermarkets also offer sushi or other healthy prepared items.

Gold’s Gym Personal Trainers can design a nutritonal plan to help you lose the weight and keep it off.

Meet with one of our personal trainers for FREE….no strings attached!