Living Lite

Tired of Blizzard Bloat? Reversing Winter Weight Gain

February 25, 2014

Have you noticed your weight creeping up this winter? Are you experiencing more cravings than usual, especially for heartier, more fattening foods? Well, take heart. You’re not the only one experiencing “blizzard bloat,” the creeping up of body fat hitting a large number of people during the winter months.

In the animal kingdom, fattening up in winter is critical for survival.  Animals overeat to store enough excess fat to survive until spring. The human animal has a similar natural instinct, probably leftover from the days when food was scarce in winter and shivering in the cold caused us to burn our fat stores too quickly, leaving us too thin to survive (aaaah, those were the days!).  But now, with temperature control, improved agricultural techniques and a cupcake shop on every corner, that leftover but highly frivolous instinct just causes trouble. Because of modern conveniences, we humans fatten up following the old instincts when we no longer need to!

Though these old instincts are plausible as a cause of winter weight gain, there are more complex—and controllable—causes too. The most important probably involve decreases in both sunlight and physical activity.  Together, they can contribute to enough of a calorie imbalance to cause weight gain. Here’s how.

·       Sunlight. Some people are particularly susceptible to light deprivation, caused by the decrease in daylight hours during the winter. This affects the neurochemical serotonin, responsible for your mood and appetite, prompting increased food cravings and weight gain.

·       Physical Activity.When it’s cold outside, we’re less physically active and cut back on subtle calorie-burning activities such as short walks and light outdoor chores. These caloric expenditures may only add up to about 100 calories per day, but this translates into a 3-4 pound weight gain during the winter months.

What to do to both improve your mood and curb your cravings?


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A Chocolate A Day? Chocolate's Health Benefits Demystified

February 5, 2014

Is it true that a chocolate a day will keep the doctor away? That’s what many chocolate companies would like you to believe in their Valentine’s Day advertisements. While it looks like cocoa has many health benefits, the chocolates you buy from your local stores may not impart those benefits.

A Rich History

The cacao bean, grown mainly in Latin America, Africa and Asia, is loaded with beneficial compounds. In fact, its early uses, dating back 3,000 years were mainly medicinal. They have ranged from curing fatigue, angina, constipation, dental problems (tartar removal), dysentery, gout, an “overheated” heart, skin eruptions, fevers, and seizures. One doctor in the 1500s found it made people “extraordinarily fat” if used frequently and so it was prescribed for the thin and weak, according to an article in The Journal of Nutrition. It has been highly prized for centuries, which is reflected in its scientific name, Theobroma cacao, meaning “Food of the Gods.”

Eurpoeans discovered cocoa in the 1500s and over the next few centuries, chocolate, which we know and love so well was born. In this century, chocolate (processed cocoa with added fat, milk and sugar) has been enjoyed for its melt-in-your mouth texture and flavor, with its health giving properties largely forgotten by the civilized world, until recently.

The Growth of Chocolate Research

In 1997, Harvard professor Norman K. Hollenberg published a landmark epidemiological study focused on cocoa. He found that high blood pressure was a rarity among Panama’s Kuna Indians who also didn’t experience the typical age-related increases. He at first attributed it to genetic protection. But, when the Kunas migrated to Panama City, their blood pressure increased, pointing to an environmental cause. Upon examination, Hollenberg found the Kunas drank large amounts of indigenous, unprocessed cocoa. Subsequent experiments conducted by Hollenberg and others, have found that cocoa, if high in flavanols, the beneficial plant compounds scientists believe impart most of cocoa’s benefits, relaxes the blood vessels, an important protection against hypertension and heart disease.

In the past several years, cocoa research has intensified, mainly due to the largess of companies like Mars, Inc, most famous for Milky Ways and M&Ms. What’s striking is that candy companies, such as Mars and Nestle’s, have hired respected nutrition scientists and have been largely responsible for the advancement of cocoa research. Mars has collaborated with such institutions as Harvard, the University of California at Davis, and even the United States Department of Agriculture’s Agricultural Research Service. Through their research and others, many interesting discoveries about cocoa’s health benefits have been made.

The flavanols in cocoa help maintain a healthy vascular system, relax blood vessels, they reduce blood clotting – an aspirin-like affect –reduce oxidative damage, and improve blood flow. A study in the American Journal of Clinical Nutrition found cocoa also reduces inflammation. All of which reduces heart disease risk.

There has been some suggestion that flavanols can be used to treat vascular diseases like dementia, pre-eclampsia in pregnant women, and anything related to blood flow. Emerging research is looking into cancer as well.

But what about that chocolate bar in your vending machine? Are there any health benefits there? The answer: probably not much.

Most research about chocolate's health benefits have used unsweetened cocoa or specially formulated high-flavanol chocolate. Unfortunately, these compounds are rarely in the chocolate we eat in 21st century America. Flavanols impart a bitter taste so they’ve been removed from most popular products to improve their flavor.

Most of the flavanols are in the cocoa beans and the level decreases with each processing step when it goes from the bean, to the cocoa powder and ultimately a finished chocolate product.

Since flavanols and their health benefits are a new discovery, chocolate companies are just beginning to see if there are ways to keep flavanols consistently high, but still have a tasty, popular product.

 Katherine’s Chocolate for Health Tip and Recipes

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Winterizing Your Workout Wardrobe

January 27, 2014

Are you a weather weenie? Don't be! As that may cause you to gain weight - and maybe even feel depressed for lack of sunshine - every winter. Too bad... as you don't have to. With the right clothing (and attitude) you can go outside and play in below freezing temperatures and feel as snug as a bug in a rug. Of course, as a Swede, I learned these "tricks of the north" long ago. My secret? If the weather is in the twenties or above, well-chosen layers, layers and more layers. Here's what I mean:

Top and Bottom Layer 1: Tank top and leggings. This tank top and leggings are from The Four Seasons Health Club, Georgetown, where I give lectures and consult.

Carolina Baldi, Four Seasons Health Club Assistant Spa Director (Photo by: Katherine Tallmadge) Carolina Baldi, Four Seasons Health Club Assistant Spa Director

Top Layer 2: Add a short sleeved t-shirt. This cotton t-shirt is from the Four Seasons Health Club, Georgetown.

Carolina Baldi, Four Seasons Health Club Assistant Spa Director (Photo by: Katherine Tallmadge) Carolina Baldi, Four Seasons Health Club Assistant Spa Director

Top Layer 3: Cotton turtleneck from The Gap.

Katherine Tallmadge in 3rd layer: the cotton knit turtleneck (Photo by: Kjerstin Frey) Katherine Tallmadge in 3rd layer: the cotton knit turtleneck

Top Layer 4: A thick, warm hoodie from Athleta, Georgetown.
Bottom Layer 2 atop the leggings: Insulated leggings for men and women from These leggings are so soft and warm, you can stop here to protect your bottom half, no matter how cold.

In single digit weather, Top Layer 4: I wear a ski jacket atop the turtleneck and stop there! But in the twenties or above, if you are active walking or exercising, the layers are best, and the ski jacket will make you feel too hot, believe it or not.

Katherine in the 3rd and 4th Layers at the Four Seasons Health Club (Photo by: Carolina Baldi) Katherine in the 3rd and 4th Layers at the Four Seasons Health Club

Top Layer 5: Cashmere headband from Betsy Fisher, to cover my ears, and a wool scarf and mittens from The Gap. The addition of the Swedish hand-knit wool sweater is for when the weather is in the twenties and low thirties. 

Katherine Tallmadge in the 5th and Final Layer at the Four Seasons Health Club (Photo by: Carolina Baldi) Katherine Tallmadge in the 5th and Final Layer at the Four Seasons Health Club

Essential: The right shoes for snow, ice and rain: Mephisto insulated, water-proof walking boots from Comfort One Shoe Store, Georgetown. Now I'm ready for my daily 3-mile walk from Georgetown to the Memorial Bridge and back. Gotta keep that body fat down!

Mephisto Insulated, Water-Proof Walking Boots (Photo by: Katherine Tallmadge) Mephisto Insulated, Water-Proof Walking Boots

Final Layer: A soft, warm robe in front of a roaring fire. This one from the Four Seasons Health Club. Ahhhhhhhh ...

Carolina Baldi, Four Seasons Health Club Assistant Spa Director (Photo by: Katherine Tallmadge) Carolina Baldi, Four Seasons Health Club Assistant Spa Director

Baby, it's cold outside! But with the right clothing you can go outside and enjoy!

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