You know that frustrating sticker that you peel off your fruit before taking a big bite? The next time that pestering label gets stuck on your finger, take a moment and have a look at what it is saying. There is not much offered in terms of clear written language, but the series of numbers printed on those PLU labels actually says a lot.

Labels are placed on produce to aid the grocery store as they are selling the product, which is why it is up to the consumer to break the code. Knowing what those stickers are telling you takes all of the guess work out of determining how the food was grown.

There are three main types of farming techniques that are important to understand:

1. Organic: If a fruit is certified organic by the USDA then it was grown without the use of chemical fertilizers, synthetic substances and other unhealthy farming techniques, such as sewage sludge or other forms of contamination.
2. Conventionally Raised: This label is given to fruit that is not certified to be organic, and could mean a number of things. Certain farms do follow all or most of the organic regulations but have not gotten certified by the USDA to use the organic label. In other cases, conventionally grown produce is exposed to fertilizers and pesticides, and are often grown in depleted soils. Basically, with conventionally raised produce it is impossible to know what you are buying unless you can talk directly with the farmers.
3. Genetically Modified Organisms: GMO produce is artificially enhanced through gene manipulation to produce the best crop possible, but this scientific twist to farming leaves a variety of health questions that are still unanswered. Genetically modified produce is often exposed to pesticides, as well.

Read the Labels!

Price labels are put on all sorts of produce, including fruits, vegetables, herbs and nuts. Because so many other types of produce are pre-packaged in plastic at the grocery store, the stickers are most often seen on fruits. Understanding the labels on these fruits doesn’t take too much memorization; the system is actually pretty simple:

• Four Digits: If the label only has four numbers at the bottom, then it was conventionally grown.
• Five Digits, starting with a 9: The number 9 in front of the remaining four digits means that the item was grown to meet all USDA organic regulations.
• Five Digits, starting with an 8: If you see the number 8 before the last four digits, then the fruit was genetically modified.

Many grocery stores place their organic fruits separately from the conventionally grown and GMO items, but it is always a good idea to double check. It is easy to get fruit mixed up, especially in a produce section of a large grocery store. Reading the labels on every item that you pick up can help you to ensure that you know exactly what you are eating.

Is the trainer qualified?

Because any old former jock can masquerade as a personal trainer, it’s ideal to find one with actual credentials. Tons of educational programs are offered for fitness trainers, all with varying levels of training and difficulty, so make sure your potential trainer is certified by an organization that’s been accredited by the NCCA (National Commission for Certifying Agencies). This shows a trainer’s professional commitment and guarantees that he’s been trained to do more than just watch you do sit-ups.

Are the trainer’s qualifications applicable to your fitness goals?

Find out who your potential trainer’s other clients are. If he primarily works with 22-year-old bodybuilders who want help bulking up and you’re a 40-year-old woman who just needs to slim down for health reasons, you might want to keep looking for someone whose expertise fits your needs more closely. Make sure the trainer can relate to your fitness level and will be able to adequately handle any health problems or injuries you may have.

Does the trainer associate with medical professionals?

Most decent trainers maintain close relationships with nutritionists, physical therapists and sports medicine experts. If your potential trainer tends to keep these types around, or is even recommended by your weight loss doctor, there’s a good chance he’s the real deal. If you need some help getting started in your quest for the perfect personal trainer, or are just curious if personal training is a good idea in your case, make sure to ask Dr. Melamed if she has any suggestions.

Do you get along?

Remember that you’ll be spending a significant amount of time with any personal trainer you hire, usually two or more training sessions per week. Make sure your potential trainer is someone you can easily get along with and someone you feel comfortable sharing personal information with.

Are you dedicated enough to make a trainer worth it?

Though finding the right trainer is important, many people fail to achieve success with personal trainers because they have inflated expectations of the results that a personal trainer will get them. Keep in mind that a personal trainer isn’t a weight loss cure-all: you need to remain fully committed to your fitness routine, diet and all the other facets of your weight loss program in order to be successful.

Any relationship with a personal trainer should start with a frank analysis of your fitness and a clear articulation of your goals. A great trainer will be honest with you if your goals don’t align with your weight loss program and consistently come up with new ideas and exercises to keep you motivated and improving. Just remember that the responsibility for the success or failure of your personal training sessions ultimately falls on your own shoulders.

Summer is on its way, and with it, one of nature’s most delicious flowers. Famous for their luminous color and towering stalks, sunflowers produce seeds that are commonly eaten as a salted snack, but did you know that sunflower seeds can also be made into dietary staples like butter, oil, flour and milk?

Packed with nutrients that stimulate brain health and energy levels, prevent clogged arteries and lower blood pressure and cholesterol, sunflower seeds can be a great addition to the diet of your weight loss program. Especially great for those with nut or gluten allergies, sunflower butter has emerged recently as a substitute for peanut butter, while flours and oils made from sunflower seeds make gluten-free baking easy. As always, ask Dr. Melamed before introducing new foods to your weight loss diet, but read on for some facts on how the sunflower could be a nutritious and delicious new addition to your diet.

Good Fat, Bad Fat

Sunflower seeds contain omega-3 and omega-6 fatty acids, both of which help fight cholesterol and form the main component of your body’s cell membranes. These kinds of cholesterol-reducing plant chemicals are broadly referred to as “plant sterols” and have been shown to decrease levels of bad cholesterol known as LDL when combined with adequate fiber and protein. Omega-3 and omega-6 fatty acids are essential to your health, and your body can’t produce them on its own, so it’s important to incorporate foods that are rich in them into your diet.

A Plethora of Nutrients

Sunflower seeds contain so many vital nutrients that it’s easiest to list them off:

• Vitamin B5: Stimulates mood, energy and healthy skin
• Magnesium: Helps to regulate blood pressure as well as the functioning of muscles and nerves
• Vitamin E: Maintains healthy arteries, lowers risk of heart attack, supports brain function
• Folate: Contributes to the building and protection of DNA
• Phosphorus: Boosts energy, regulates usage of nutrients
• Tryptophan: Helps with sleep and mood
• Selenium: Helps in blocking oxidative damage
• Manganese/copper: Help fight against free radicals

Sunflower seeds are also rich in fiber and amino acids, other essential parts of a healthy diet. Though the seeds and products made from them will all contain these nutrients, it’s important to get unrefined sunflower seeds for maximum benefit. Refining can rob sunflower products of their nutrients, while the heat processing that goes into refined sunflower oil can actually cause trans fats to form. Pay close attention to how processed the sunflower products you buy are—eating the raw, unshelled seeds is the best way to get all of their great nutritional content.

What is interval training?

Depending on which activity you prefer, interval training is switching the intensity of that exercise between intense and lighter activity all in one work out. For example, if you prefer to run to help you lose weight, then during interval training you could switch up your speeds. You can begin running at a steady pace then sprint for short bursts of 30 seconds, then slow back down to normal pace again.

The same goes for walking—you would switch up the pace at which you walk between steady strides to short bursts of fast walking or jogging. Repeat this throughout your run or walk for the biggest benefits.

What are the benefits?

Interval training wouldn’t be as popular today if it weren’t for all of the health benefits it can provide you:

• Interval training helps you burn more calories. As with any type of exercise, the harder you work out, the more calories you will ultimately burn. So even though you’re exercising hard for short intervals, you are still providing yourself with a high intensity caloric burn and burning calories helps with weight loss.
• Interval training also helps you improve aerobic capacity, which is the maximum amount of oxygen your body uses when you exercise. Any improvement to your fitness level will ultimately increase your aerobic capacity which allows you to exercise longer or harder.
• Interval training allows you to add variety to your workouts so you will become bored less easily during workouts.
• Interval training does not require any special equipment or facilities, so you can still keep fitness a priority without having to travel to the gym.

Are you ready?

Interval training seems simple enough but is not necessarily a good fit for everybody. If you suffer from certain health conditions or have not been exercising regularly prior to beginning training, it is important to consult Dr. Melamed first.

It’s also important to reduce your chance of injury from working out too hard too soon. As with any new exercise activity, start slowly to give your body ample time to adjust to the new workout. This will help keep you from possibly injuring your muscles or bones. As your stamina improves you will be able to increase the intensity level of your intervals to help you burn more calories. If you still have questions about interval training and whether it’s right for you, contact the office to speak with a team member.

• Reality Escape – The average human tends to spend about 90 percent of time indoors—that is a lot of time! Life is short, so head outdoors to escape the daily realities of work or school while you exercise to lose weight—at least for your sanity’s sake.
• ‘Feel Good’ Endorphins – Exercising in the outdoors can help you experience higher levels of post-exercise endorphins. These endorphins produce a feeling of well being by functioning as natural pain relievers.
• Fresh Air – After spending most of your day in the office or at home, heading outside to work out in the fresh air can be invigorating. Fresh air has high negative-ion content—negative ions have been linked to increased alertness, improved well being and a lower resting heart rate. All of these are added benefits when you’re trying to lose weight.
• Vitamin D and a Tan –Vitamin D from the sun helps promote Calcium absorption in the body. Calcium is a nutrient that helps strengthen bones, reduce systemic inflammation and boosts the immune system. After Deerfield’s cold winter months, your Vitamin D levels have probably dropped so it’s time to work out in the sunshine to replenish your body’s levels while working on your tan.
• Fitness Variety – It’s easy to lose interest in your fitness routine if you’re constantly doing the same exercises at the gym. Exercising outdoors opens the door to countless varieties of outdoor fitness that can still help you stay on track with your weight loss goals.

Head to the Park for Fitness and Fun

Deerfield and Highland Park are home to several established parks and recreational facilities that offer outdoor athletic and fitness programs. Mixing up your exercise routine is easy to do when you open your mind to the possibilities of outdoor fitness. Deerfield Park District’s website lists numerous park-associated athletic and fitness programs that are offered to the public:

• Martial arts
• Tennis
• Outdoor Skating
• Swimming
• Outdoor Basketball
• Triathlons

Losing weight and maintaining a healthy lifestyle are important aspects of your weight loss program but remember to have a little fun in Illinois and try exercising outside for a refreshing break from the indoors. It is important to always consult Dr. Melamed before partaking in any new physical fitness regimen.

Here are five benefits of exercising regularly:

1. Exercise Helps With Weight Loss: Exercising regularly can help you to lose weight. Whether it is running on a treadmill or lifting weights, physical activity helps you to burn calories. If you want to burn even more calories, try increasing the intensity of your workouts.
2. Exercise Can Make a Person Smarter: Exercise can actually give your brain a boost. Aging can cause you to lose brain tissue, but by exercising regularly your brain will lose tissue at a much slower rate. Physical activity can also help you pay attention better.
3. Exercise Prevents Diseases: Exercising can lower your risk of developing deadly diseases including cancer, diabetes, stroke and heart disease. A little bit of physical activity can actually prolong your life.
4. Exercise Increases Energy: Regular exercise can give you more energy. Starting out the day with a jog or strength training exercises will provide you with more energy for regular tasks
5. Exercise Boosts Mood: A person who exercises generally feels happier than a person who doesn’t. This is because exercise can promote brain chemicals that will make you feel happier. Exercising can also improve your opinion of the way that you look, helping to provide you with more self-confidence.

There are some key stressors that can erode the quality of living so gradually that they aren’t noticed. Akin to the boiling of the frog, these issues simmer at a low heat and gradually intensify so that the full effect of them isn’t even registered until it is already too overwhelming. Until we jump out of the pot, we don’t realize the full measure of energy we were expending on these stressors. A frank assessment of our life and duties will help us determine if we are under any emotional duress.

The first step in creating a more joyful experience is to identify the cracks in our well. Making ourselves aware of the issues that are robbing us of our peace is sometimes difficult because we have been accustomed to sharing our space with them for so long. We wouldn’t let people stay on our property without paying rent, so why would we give up part of ourselves? Evaluating what areas of our lives are paying off, and which ones are causing us to pay out in energy and unnecessary time will help us determine where we should send those eviction notices.

One of the most intrusive drains on our personal energy is the care and keeping of other people’s expectations. If what people demand of you is not the life you would like to see yourself living, then it is time to re-evaluate your roll in their life. It isn’t selfish for you to want something for yourself. Often, we become better parents, friends and co-workers by having a renewable source of energy that gives us strength and inspiration.

Most Americans live very busy lives. This hurried pace has even invaded our eating patterns and habits. Many people eat so quickly that they have no idea at the end of the meal how tasty the food was. Often this habit of gobbling food quickly leads to overeating, since rushed eating keeps people from realizing when they are truly satisfied.

Savoring your food means to eat slowly and really concentrate on what you are doing. Make sure that you are sitting comfortably at the table when eating, not in front of the television or computer. Your whole focus should be on the food that you are going to eat. You may want to take the time to smell the food you want to eat before you even take a bite. Close your eyes, and deeply inhale the aroma of fresh baked bread or a juicy steak before you dig in. After you take the first bite, chew slowly. Allow the flavors to burst in your mouth. Consider the texture of the food in your mouth. Think about whether you really like the flavor and texture of the food. Before you take each bite, ask yourself whether you really want to eat another bite.

By savoring your food you will learn more about what you like and do not like about food. When you begin doing this you may be surprised that you really do not care for certain foods that you have eaten for a long time. All of a sudden, greasy fast food French Fries are icky, and the waxy chocolates that you habitually munch on are unappealing.

Taking the time to savor your food will almost always result in your eating less. You will be concentrating on the flavors so much that it will take less food to satisfy you. You will find that only a bite or two of quality chocolate addresses your craving, while in the past you might gobble a half a bag of cheap candies. You will be paying attention to whether or not you want more food, instead of mindlessly eating what is on your plate simply because it is there. The best part of this type of eating is that you will be in control of the food. You will end up enjoying food more than ever, but only eating what satisfies you.

• Hire a Personal Trainer: Hiring a personal trainer may cost you more money, but it can certainly help you improve your workout routine. As you are going through weight management in Deerfield, ask your physician to recommend a personal trainer. As you work out with a personal trainer, tell her how you are having trouble incorporating new exercises into your routine. She can help you come up with new exercises that you can enjoy.
• Take an Exercise Class: There are many types of exercises classes out there, including yoga, kickboxing, aerobics and spinning. An exercise class may be a nice change if you are used to exercising on machines all day. Taking an exercise class will also allow you to meet other people who have the same fitness goals as you do.
• Stop Going to the Gym: Going to the gym each day to work out can get very boring. Try taking a break from the gym. Find exercises to do outside like swimming, jogging, playing tennis or going for a hike. Seeing different types of scenery during your workout can help keep you motivated. Also, ask a friend or family member to join you for a workout outside.

Perhaps the greatest benefit of interval training is that it burns calories at a faster rate than other workouts. Even short bursts of high-intensity exercise incorporated into your regular workout will yield amazing calorie-burning results. Interval training also raises your resting metabolism. This means you burn calories throughout the day, and not just while you’re active.

Many people love this type of workout due to the fact that it can be incorporated into virtually any workout routine. The only thing required for interval training is extra energy; no extra equipment or training is necessary. Interval training can greatly increase the amount of calories you burn, no matter what kind of workout you prefer

This type of physical activity is a great option for people who want to increase their stamina. For these purposes, moments of high-intensity can be increased and lengthened at a gradual pace, which ups the calorie-burning factor in addition to building muscle and endurance.

Since interval training burns more calories than regular workouts, the amount of time spent exercising can be decreased. This is great for individuals with busy schedules who don’t have a lot of time for exercise, but don’t want to sacrifice the quality of their workouts.

This exercise idea is great for individuals who get bored of their workouts quickly. By changing up the pace and intensity, interval training keeps workouts from becoming dull and boring.

High intensity interval training provides many benefits, both physical and mental. And the great thing about it is that anyone can do it, and at their own pace! All it takes is a little more effort, and a lot less time. If you’re unsure whether this workout is right for you, speak to your doctor before beginning an interval training routine.