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DENVER -- February is National Heart Month, and as part of our 2 Your Health initiative, we are looking for ways to keep the community heart healthy.

Registered dietitian Suzanne Farrell, from Cherry Creek Nutrition, says most people know to watch the fat in their diet, but some dont know added sugar can affect heart health as well.

The Journal of the American Medical Association published a study that found people who consumed 21 percent of their calories from added sugar had double the risk of dying from cardiovascular disease. The American Heart Association recommends that women consume no more than 6 teaspoons of added sugar a day, and men consume no more than 9 teaspoons.

So Farrell gives her clients six easy tips to decrease your added sugar consumption:

Farrell says its important to understand the food label. You look at the total sugar on something, but look at the ingredient list, and theres lots of names for sugar, of course high fructose corn syrup, but even honey, agave, cane sugar, fruit juice concentrate, she said.

She wants her clients to know, if they make these small changes, they can have a big impact on their overall health.

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Six tips to reduce added sugar in your diet - FOX31 Denver

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A new study published in the American Journal of Clinical Nutrition suggests that substituting whole grains for refined grains increases calorie loss by reducing calories retained during digestion and speeding up metabolism.

J Philip Karl et al quantify benefits of a whole-grain diet. Image credit: Tofs.

Grains are a major food group that includes wheat, rice, oats and barley products.

Whole grains include the outer nutritious layer of grains and are found in products including whole-wheat flour, oatmeal and brown rice.

Refined grains are starches that have been processed and broken down into a finer texture, primarily to increase shelf life. This process, known as milling, drains the starch of dietary fiber, iron and many forms of the vitamin B.

Through an enrichment process, iron and B-vitamins can be added back to the refined grains, but the fiber generally is not. White flour, white bread and white rice are examples of refined grains.

Several studies have suggested health benefits of whole grains and high dietary fiber intake, including for glycemic control and insulin sensitivity.

There has been controversy, however, about whether whole grains and fiber are beneficial for weight regulation, partially because there hasnt been data from controlled metabolic studies.

The new study, led by Dr. Phil Karl of the U.S. Army Research Institute of Environmental Medicine and Tufts University, provided food to participants for eight weeks and may help explain how whole grain consumption is beneficial for weight management.

This study helps to quantify how whole grains and fiber work to benefit weight management, and lend credibility to previously reported associations between increased whole grains and fiber consumption, lower body weight and better health, Dr. Karl explained.

People who ate a diet with whole grains lost close to an extra 100 calories per day due to a combination of increased resting metabolic rate and greater fecal losses. This is compared to people who ate refined grains without much fiber.

We provided all food to ensure that the composition of the diets differed only in grain source, said Dr. Susan Roberts, director of the Energy Metabolism Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University and the senior author on the study.

The extra calories lost by those who ate whole grains was equivalent of a brisk 30 min walk or enjoying an extra small cookie every day in terms of its impact.

The researchers conducted an eight-week randomized single-blind comparative study with 81 men and women between the ages of 40 and 65.

In the first two weeks, all participants ate the same type of food, and individual calorie needs were determined.

After two weeks, the participants were randomly assigned to eat a diet that included either whole grains or refined grains.

The whole-grain diet and the refined-grain diet differed mostly in grain and fiber content the energy, macronutrient composition, type of food, and meal structure were similar.

The participants were asked to consume all the food provided and nothing else, return the food they had not eaten, and continue with their usual physical activity.

The purpose of this dietary control was to study the effect of whole grains compared to refined grains on resting metabolic rate and fecal energy losses, as well as feelings of hunger and fullness.

Throughout the eight weeks, the authors measured weight, metabolic rate, blood glucose, fecal calories, hunger and fullness.

At the end of the study, those who ate whole grains had an increase in resting metabolic rate and fecal energy losses compared to those who ate refined grains.

The extra fecal energy losses were not due to the extra fiber itself but from the effect the fiber had on the digestibility of other food calories.

The scientists caution that the effects of a whole-grain diet on resting metabolic rate were sensitive to dietary adherence, so cautious interpretation is warranted.

Based on previous research and current study measurements, however, they believe that the calorie loss was not due exclusively to the digestion of extra fiber intake.

They also note that commercially-available products using whole grain flour were used in the study and hypothesize that using foods with whole grain kernels might elicit a more pronounced benefit. Hunger, fullness and diet satisfaction were not statistically different between diets.

The 2015-2020 Dietary Guidelines for Americans from the United States Department of Health and Human Services and the USDA recommends that Americans replace refined grains with whole grains.

The recommended daily allowance of whole grains is a minimum of 3 ounces of whole grains for women and 4 ounces for men. This is the equivalent to consuming 1.5-2 cups of brown rice or oatmeal each day.

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J Philip Karl et al. Substituting whole grains for refined grains in a 6-wk randomized trial favorably affects energy-balance metrics in healthy men and postmenopausal women. American Journal of Clinical Nutrition, published online February 8, 2017; doi: 10.3945/ajcn.116.139683

This article is based on a press-release from Tufts University.

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Study Reveals Health Benefits of Whole-Grain Diet - Sci-News.com

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If you want to lose weightand get into shape, some gyms are now offering high-tech, 3D body scanners to help you track your progress.

A few months ago, musical theater actress Sarah Loman came to TMPL gym in New York City to see if a new approach could help.

Shes struggled with her weight and wants to make major changes to her body. Im in a career path where its all about how you look, she told CBS News.

TMPL and dozens of other high-end fitness centers around the country are now offering this 3D scanning technology. A special camera takes hundreds of body measurements from how much muscle you have to where youre storing more fat. The scanner then creates a 3D computer model of its subject in less than minute.

CBS News

The technology was first used in the world of fashion, so tailors could get precise measurements.

Clients at TMPL gym also fill out an extensive health survey.

That informs us as to how to exercise, eat, possibly supplements to correct whatever is going on with the metabolism so we can make changes in that body composition, said gym owner David Barton.

The computer-generated images can be compared over time to show exactly how a persons physique is changing.

The noticeable progress helps keep Loman motivated. You see the number on the scale, but the number on the scale doesnt break down how much of that is muscle, how much of that is water weight, how much of that is body fat, she said.

In about four months of dieting and exercise, she lost 30 pounds and gained three pounds of muscle.

2017 CBS Interactive Inc. All Rights Reserved.

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Can 3D body scanners help with weight loss, fitness? - CBS News

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Popular cycling and running app Strava will run independently on Googles newest smartwatch operating system, Android Wear 2.0, the company said. This means that Android smartwatch wearers will be able to run the Strava app directly on the watch without having to carry their phones, provided that the watch has the right sensor set.

The update comes just a day after Googles newest smartwatches, made in conjunction with LG, went on sale. (The Verges full review can be found here.) The two new smartwatches are said to improve on the fitness-tracking features that were present in earlier Android Wear smartwatches especially the $349 Watch Sport, which has built-in GPS and LTE capabilities. The watch defaults to Googles own fitness-tracking app for most activities, but now Strava is an option as well.

Strava works on other smartwatches, too, but usually requires the phone

Strava has worked as a wearable app or "applet" on earlier smartwatch models, but in almost all instances users would have to carry their smartphones too, since Strava is dependent on GPS. Its also worth noting that Strava is coming to Android Wear 2.0 before its fully optimized for Apple Watch Series 2; the company says an updated version of the app for Apple Watch is coming sometime in "early 2017."

Strava is a San Francisco-based app-maker that over the past has gained a kind of cult following among competitive athletes (or those who fancy themselves athletes) over the past several years, though its unclear exactly how many users the app has at this point. Its one of the few popular health and fitness apps that has remained independent in recent years, as competitors like RunKeeper, Runtastic, and MapMyRun have all been acquired by large apparel makers.

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Fitness app Strava will run on Android Wear 2.0 watches, minus the phone - The Verge

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Thanks to my wifes wearable fitness/exercise recording thingy, and social media, she is hooked on exercise goals. I bought a wearable device to record my walking steps to keep track of my own attempts to stay physically fit and in semi-solidarity with my spouse.

So when she called me from work and told me she had forgotten to wear her exercise tracker, I knew what was coming next. She asked me to wear it for her giving me the impossible task of putting good numbers on it. So I did what I thought was better than walking on our treadmill and having my heart explode trying to approach her goal.

When she arrived home from work, I handed her the tracker. Her daily goal was at least 10,000 walking steps. Her eyes widened when she saw 14,312 steps recorded. She asked how I attained those numbers; I didnt answer.

During the next few days, it became obvious that her electronic motivator was displaying bogus data. My better than walking idea had damaged it. To make things right, I bought her a new, improved walk-until-you-drop tracker.

My scheme had been to rack up steps by putting my wifes device, (well-padded) into our clothes dryer on Air Dry. It provided her with an all-time exercise record and mostly ended her fitness trackers life. Please do not try this at home.

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Cornershot: Fitness routine put through the wringer - Roanoke Times

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When Australian fitness Instagrammer @ah.fitty swapped her regular cardio workout for a workout regimen focused on strength training , she didn't expect it to make much of a differencebut it did. The Instagrammer has documented her journey since introducing body-weight and added-weight strength moves to her routine, and it's warranted multiple before-and-after photos on her page. The pics show how her body has gotten strongerand more tonedthrough her strength workouts. And it's got ah.fitty feeling better than ever.

"I love the change that has occurred and never ever thought my body could look like this through lifting," she wrote on one Instagram before-and-after. "Don't be afraid of weights!"

Of course, every person is different, and we don't know this Instagrammer's exact workout regimen as well as other factors, like diet, that might be playing a role in her progress. But Cris Dobrosielski, C.S.C.S., C.P.T., spokesman for the American Council on Exercise and founder of Monumental Results , tells SELF it's not surprising she would see changes after swapping her regular cardio workouts for strength training.

His reasoning (in simple terms): When your fitness routine is mostly steady-state cardio (i.e., workouts like running or biking lasting longer than 20 minutes), you work the same muscles over and over. Over time, those muscles start to become efficient at that workout, and you start to see less of a response from your body, meaning fewer visible changes in your muscle tone and less calorie burn. "When youre doing steady or long-slow aerobic activity, you start to see a flatness to the muscle because of the volume of time spent [working the body] at submaximal effort," Dobrosielski says.

Strength training changes the stress on the body: new movements, plus the added "external load," i.e., weights. Dobrosielski says it can "wake up" parts of your body that you havent been working. "Throw in a set of squats or kettlebell swings or overhead shoulder presses, and if you havent been doing that, theres an immediate challenge to the body," he says. "Even with moderate and light weight training, theres an observable response."

Over time, regular strength training will help you build lean muscle mass. Since muscle requires more energy to sustain than fat, this ultimately helps your body burn more calories at rest. And if you continue to increase your weights as you build strength and endurance, you should keep seeing results. (Pssstwe have a guide to picking the right weights for strength training here !)

Based on her Instagrams, it looks like ah.fitty 's strength training includes body-weight moves, as well as dumbbell moves and some straight-up weight lifting. Having added-weight moves in her workouts is key, Dobrosielski says. "Shes adding an external load greater than her body weight to particular joints in her body, and those joints respond because they havent been asked to do that before," he says. "They respond in a way that burns more calories, changes her metabolism, and creates some change in her muscle mass even if it's small."

As for ah.fitty's fear that she'd bulk up from lifting weights, Dobrosielski says that's a common myth. "Weight training is synonymous with bodybuilding, and thats not true," he says. "If you pick exercises that are safe and do a low to moderate amount of volumeso youre not doing a thousand lunges but sets of four or sets of sixwhat youre going to develop is some lean muscle mass but also confidence and strength."

Bottom line: Strength training can lead to the results ah.fitty saw. But Dobrosielski doesn't advise ditching cardio altogether. Cardio has benefits , too, like improving heart health, burning calories, and helping you build endurance . He recommends trying a high intensity interval training (HIIT) workout that includes strength trainingwhether that's body-weight moves or added-weight movesas well as cardio intervals. "You get this combination of strength and endurance," he says. "You get all of the cardiovascular benefits through intervals on the treadmill, and you get stronger shoulders and back muscles, too."

Check out one of our favorite equipment-free HIIT workouts here . And for more workouts (including strength training!), head over to our workout finder .

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Watch: New Years Challenge Strength Workout: Power Moves

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Embracing Strength Training Helped This Woman Reach Her Fitness Goals - SELF

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A new exercise facility is scheduled to open in Greenville in about three weeks.

Officials with Planet Fitness have announced the 17,000 square foot facility will be opening soon in the Town South Shopping Center, inside the former Hastings store at 5101 Wesley Street.

While work continued Wednesday on renovations to the location, the company has opened a temporary site a few doors down where people can sign up for memberships to the center. Planet Fitness is also hiring employees for the Greenville center.

A representative with the company who was working in the office said the plan is to have the center open by the end of this month.

Greenville is the perfect place to be opening our newest Planet Fitness club, Trey Owen, CEO of United PF Partners, a Planet Fitness Franchisee Group that currently operates 65 locations across nine states, said in a statement issued Tuesday. Were very excited to not only bring residents the most state-of-the-art fitness equipment in the area, but also an unbeatable value with memberships at only $10 a month,

The announcement indicated the new club will feature a wide variety of equipment, including treadmills, ellipticals, arc trainers and stationary bikes; 70-inch televisions, a 30-minute PF Express circuit room, full locker rooms that include free day-use lockers, private changing rooms and tile showers.

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Planet Fitness announces opening plans - Herald-Banner

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We need to stop overthinking wellness.

Stories like Where Skinny People Sit in Restaurants or the 15 Ways to Eat Healthier Without Thinking are fun to write and even more enjoyable to read. But they distract all of us from the fundamentals to living a healthy life. Thats why news of a scandal at the Cornell University Food and Brand Lab may actually be a good thing, the shock we all need to return to the basics. In a piece published this week,Science of Usexplained that researchers at the lab, which has long been a leader in nutrition science,are coming under fire for publishing shockingly shoddy research. Outside, along with most major health and wellness publications, has reported on the labs made-for-web-headline-writing studies, like How to Navigate the Maze of Temptation That Is Your Local Grocery Store and Eat the Same Breakfast Every Day.

My first reaction was to write a piece declaring that everything we know about fitness is a lie. Thatd certainly get some traffic. Instead, the Cornell scandal led me to some soul searching. Wellness is fairly straightforward in theory, if not practice. We dont need catchy headlines or complicated formulas to stay healthy. Theres a reason Michael Pollan wrote a whole book on nutrition that can be condensed into seven words: Eat food. Not too much. Mostly plants. That thinking isnt reserved for food science alone. In an email, Michael Joyner, a physiologist at the Mayo Clinic, told me that we overcomplicate everything when it comes to health. He then pointed me to an obituary in the New York Times of Lester Breslow, a researcher who, the Times reported, gave mathematical proof to the notion that people can live longer and healthier by changing habits like smoking, diet and sleep. Breslow identified seven key factors to living a healthy life:

Theres no arguing against Breslows habits for a healthy life. The difficulty is in figuring out how to live by them. As always, the devil is in the details. I knowIll ride for five hours on the mountain bike but follow it up with several margaritas and a large slice of key lime pie.If you only have time to ride on the weekends or cant afford to buy healthy ingredients for meals, Breslow's guidelines become less attainable. But for the average Outside reader, things really are shockingly simple:

Over the last half-decade, Ive written and edited hundreds of stories on health and fitness for multiple publications. No matter the study or advice we discuss in the newsroom, we almost always come back to the same conclusion: this stuff isnt all that complicated, its just really hard.

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A Longtime Fitness Editor Does Some Soul Searching - Outside Magazine

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Gainesville residents can add something new to their workout routine starting this weekend.

Danielle Gertner, 22, will be coaching the first Gainesville Grinds class Saturday at 10 a.m. at Depot Park, located at 200 SE Depot Ave.

Gertner, a UF alumna, is a certified personal trainer through the National Academy of Sports Medicine.

My goals for the class are to give you a kick-ass, total-body workout that engages you the entire time, Gertner said.

The hourlong class costs $5 and is a total-body boot camp, she said. Participants will use body-strength exercises, kettle bells, jump ropes and agility ladders to build strength.

Her workout is different for a few reasons, she said. It is high-energy and fast-paced and changes every week.

Amanda Garcia, 21, said she is interested in trying the class.

I think this class would be a good way for me to switch up my routine, the UF health science junior said.

Gertner already leads a free boot camp class at Ben Hill Griffin Stadium, called Gator Grind, every Monday at 6 p.m. for UF students.

Her goal for the Depot Park class is to get the community up and moving, she said. She thinks there is a huge need for health and fitness education especially in Alachua County.

I had the idea to spread the grind across Gainesville and I really appreciate how nice of a job the City of Gainesville did with building this park, Gertner said.

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UF alumna starts new fitness class at Depot - The Independent Florida Alligator

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