In our fast paced society we find that the things that are important get put behind those things that are necessary and those things that are necessary may not always be the best for us. One example is that it is necessary to eat to provide fuel to our body however with our busy schedules our eating becomes unhealthy potentially leading to various types of disease including heart disease, certain types of cancer and one of the most common – obesity.
Recent research shows that when it comes to fueling the body those things that are important may have a more beneficial effect on the body that those things that are necessary. One such thing is the benefit of keeping a food diary. In a study reviewed by Everyday Health 1,700 men and women participated in a program involving exercise, low-fat diet and one group kept a food diary. With all else being consistent the group that kept a regular food diary lost on average 9 more pounds in a 20 week period than those that did no journaling.
There are several reasons that the researchers think a food diary may be an important step in the weight/fat loss pursuit:
· Your accountability goes up knowing that if you eat it you must record it.
· By keeping a food diary you become more conscious of serving sizes, fat calories and total calories consumed.
· You get a clearer picture of fats, carbohydrates and proteins consumed so you can become
more consistent keeping those in the proper range.
· It allows you to look back and see when you were successful.
To see how important it is to you try keeping a food diary for the next 3 days. Get a simple notebook or just a good old sheet of paper and start writing down everything you eat. Try to include portion sizes and calorie content such as fat, carbs and proteins. It is also good to find out the sodium content and record that as well. If you start to see a difference continue keeping the diary and start adding other components such as body weight, times of day you ate each item, emotional state at the time you ate and who you were with when you ate. You may start to see trends develop that help you make better food choices. If you do not see any changes you may want to seek advice from a nutrition counselor or other nutrition professional and provide them with the food diary you have kept.
REMEMBER THAT SOMETIMES THE THINGS THAT ARE IMPORTANT MAY BECOME NECESSARY.
Thursday, April 30, 2009
WHEN IS THE BEST TIME TO EXERCISE??
I have been asked many questions related to health and fitness over the years but this seems to be the one asked most often. The best answer I can give is that the best time in the day to exercise is the time of day that you will actually do it. With that being said research shows that there are more benefits received from getting up in the morning and getting moving than from exercising any other time of the day.
According to Amy Burleson, PsyD, clinical health psychologist in the primary care section at the Dayton VA Medical Center in Dayton, Ohio “Morning exercise revs the metabolism and jump-starts energy levels, actually accelerating your ability to burn calories.” She goes on to say “It gets the endorphins flowing so that when you’re finished you have greater acuity, less anxiety, improved mood and increased ability to concentrate, all of which contribute to a better day.”
By getting moving in the morning you eliminate the need to worry about it the rest of the day and it assures that you will not be able to find higher priorities later in the day that take its place. Exercising in the evening can do the same thing as exercising in the morning and that is increasing the energy levels which may take time to come back down making it more difficult to get to sleep at night.
The following are simple tips that can help get a morning exercise routine going:
1. Establish a goal, print it out and put it where you can see it last thing at night and first thing in the morning.
2. Organize your day before you go to sleep at night so exercise is scheduled into the routine and you don’t lay awake at night thinking about everything you have to do the next day.
3. Get your workout clothes and shoes out at night so you don’t run into problems in the morning trying to find them and allowing that to become an excuse not to work out.
4. Set two alarm clocks or put your alarm clock across the room.
5. Set an exercise time with a friend so you are accountable to someone else.
6. Join a class or hire a trainer so it brings the enjoyment of a social workout.
7. Have FUN. Do things you like to do so you will keep doing them. Remember that moving is the key so if you are moving and having fun you will have a better chance of being consistent.
WITH THAT BEING SAID THE BEST TIME OF DAY TO EXERCISE IS THE TIME OF DAY THAT YOU WILL ACTUALLY DO IT.
According to Amy Burleson, PsyD, clinical health psychologist in the primary care section at the Dayton VA Medical Center in Dayton, Ohio “Morning exercise revs the metabolism and jump-starts energy levels, actually accelerating your ability to burn calories.” She goes on to say “It gets the endorphins flowing so that when you’re finished you have greater acuity, less anxiety, improved mood and increased ability to concentrate, all of which contribute to a better day.”
By getting moving in the morning you eliminate the need to worry about it the rest of the day and it assures that you will not be able to find higher priorities later in the day that take its place. Exercising in the evening can do the same thing as exercising in the morning and that is increasing the energy levels which may take time to come back down making it more difficult to get to sleep at night.
The following are simple tips that can help get a morning exercise routine going:
1. Establish a goal, print it out and put it where you can see it last thing at night and first thing in the morning.
2. Organize your day before you go to sleep at night so exercise is scheduled into the routine and you don’t lay awake at night thinking about everything you have to do the next day.
3. Get your workout clothes and shoes out at night so you don’t run into problems in the morning trying to find them and allowing that to become an excuse not to work out.
4. Set two alarm clocks or put your alarm clock across the room.
5. Set an exercise time with a friend so you are accountable to someone else.
6. Join a class or hire a trainer so it brings the enjoyment of a social workout.
7. Have FUN. Do things you like to do so you will keep doing them. Remember that moving is the key so if you are moving and having fun you will have a better chance of being consistent.
WITH THAT BEING SAID THE BEST TIME OF DAY TO EXERCISE IS THE TIME OF DAY THAT YOU WILL ACTUALLY DO IT.
Wednesday, April 15, 2009
WHY CARDIO?
We know that 64% of the population in the U.S. is either overweight or obese which leads to a long list of potential risk factors for death including heart disease, type II diabetes and numerous types of cancer. The extra body fat we carry increases our risk for certain diseases but where we carry it can make the risk go even higher. If you carry fat mostly around the waist which is better known as body fat your risk for disease increases. Women with a waist measurement of more than 35 inches and men with a waist measurement of more than 40 inches may have more health risks than people with lower waist measurements because of their body fat distribution.
Although there are various positive side effects associated with cardiovascular or aerobic fitness one of the most important is the ability to lose body fat. Though we know it is important it is also misunderstood. One of the most common myths is that the best way to lose fat is to build the muscle in the area you want to lose the fat such as doing crunches to reduce abdominal fat. Although building muscle increases our ability to reduce fat there is no evidence of spot reduction.
Though the body is complex the process is simple. Once the brain realizes the body is performing aerobic exercise it release an enzyme that goes to the fat cells and breaks them up into single cells allowing them to enter the blood stream. When the fat accumulates in the body it is viewed as three cells connected together known as triglycerides. As three cells they are too large to enter the blood stream but when they are separated they now have the ability to travel to the muscle and be used as a form of energy. Because the science is not exact and all humans differ we do not know exactly how long this process takes but the most widely recognized research indicates that it takes anywhere from 8 to 14 minutes for the brain to realize it is working in an aerobic state and requires a more efficient form of fuel which is the fat stores in the body.
Knowing the time it takes to get to the fat burning stage we can now see why we need to increase our aerobic exercise for extended periods of time. I have often heard people say that they go hard on the treadmill or some other form of aerobic exercise for 15 to 20 minutes at a time and they still do not seem to lower their body fat. With the research showing us that we do not even start to burn fat for up to 14 minutes we can now see why 15 to 20 minutes is not sufficient.
The best guideline for time is to perform aerobic exercises for a minimum of 30 minutes at a time trying to eventually be around 60 minutes of continuous exercise. By doing this we prolong the time we are in the fat burning stage which means we are using more fat to provide energy to the muscles. There is a point of diminishing returns that differs by individual so work to keep your aerobic workouts around 60 minutes at a time on most days of the week.
Look for future articles on maximizing our fat lose per unit of time.
Although there are various positive side effects associated with cardiovascular or aerobic fitness one of the most important is the ability to lose body fat. Though we know it is important it is also misunderstood. One of the most common myths is that the best way to lose fat is to build the muscle in the area you want to lose the fat such as doing crunches to reduce abdominal fat. Although building muscle increases our ability to reduce fat there is no evidence of spot reduction.
Though the body is complex the process is simple. Once the brain realizes the body is performing aerobic exercise it release an enzyme that goes to the fat cells and breaks them up into single cells allowing them to enter the blood stream. When the fat accumulates in the body it is viewed as three cells connected together known as triglycerides. As three cells they are too large to enter the blood stream but when they are separated they now have the ability to travel to the muscle and be used as a form of energy. Because the science is not exact and all humans differ we do not know exactly how long this process takes but the most widely recognized research indicates that it takes anywhere from 8 to 14 minutes for the brain to realize it is working in an aerobic state and requires a more efficient form of fuel which is the fat stores in the body.
Knowing the time it takes to get to the fat burning stage we can now see why we need to increase our aerobic exercise for extended periods of time. I have often heard people say that they go hard on the treadmill or some other form of aerobic exercise for 15 to 20 minutes at a time and they still do not seem to lower their body fat. With the research showing us that we do not even start to burn fat for up to 14 minutes we can now see why 15 to 20 minutes is not sufficient.
The best guideline for time is to perform aerobic exercises for a minimum of 30 minutes at a time trying to eventually be around 60 minutes of continuous exercise. By doing this we prolong the time we are in the fat burning stage which means we are using more fat to provide energy to the muscles. There is a point of diminishing returns that differs by individual so work to keep your aerobic workouts around 60 minutes at a time on most days of the week.
Look for future articles on maximizing our fat lose per unit of time.
Wednesday, April 8, 2009
DIETING SUCKS
Though I do not believe in dieting in the common sense I believe we all need to evaluate our eating habits and become more conscious of the things we eat. There is no doubting the fact that to lose weight there is a simple formula and that is to eat less calories than you burn. Research shows that it is difficult for most people to sustain a long term practice of logging dietary intake and tracking calories burned each day, especially with the accuracy needed to be 100 percent effective. Although it is not impossible to calculate some general numbers I believe we can start by making a few minor adjustments.
Do not become consumed with fad diets suggesting the elimination of carbohydrates or fats. Both are necessary to help the body function the way it is meant to function. A general rule is to keep fat intake at about 20% of your diet with carbohydrates at about 60 % and proteins at 20%. Although we do need fats in our diet we need to make sure they are considered good fats such as: fish, lean chicken, olive oil, avocadoes and some varieties of nuts. Read labels and try to stay away from saturated and Trans fats and rely more on foods with mono- and poly- unsaturated fats.
Carbohydrates are found in fruits and vegetables. Focus on choosing a variety of fruits and dark green leafy as well as bright-colored vegetables which have an increase of fiber and antioxidants. Another good source of carbohydrates is whole grains. The American Dietary Guidelines recommend eating at least half the grains as whole grains - that's at least 3 servings of whole grains a day.
As we become better educated on what foods we can eat we need to be more conscious of our serving sizes. Most research shows that one of the major contributors to the increase of obesity in the U.S. is due to gradual increase of our serving sizes. The main concern should be on the main dish for each meal with a general rule of keeping it no bigger than the size of a deck of cards (unless you have the big size deck for the visually impaired). Fruits and vegetables are low calorie foods that can be consumed without much planning. Take a few simple steps to become better educated on the foods you eat and you will begin to see a reduction in body fat and an increase in energy and overall health. Remember that there is power in knowledge so take the time and become self educated.
Do not become consumed with fad diets suggesting the elimination of carbohydrates or fats. Both are necessary to help the body function the way it is meant to function. A general rule is to keep fat intake at about 20% of your diet with carbohydrates at about 60 % and proteins at 20%. Although we do need fats in our diet we need to make sure they are considered good fats such as: fish, lean chicken, olive oil, avocadoes and some varieties of nuts. Read labels and try to stay away from saturated and Trans fats and rely more on foods with mono- and poly- unsaturated fats.
Carbohydrates are found in fruits and vegetables. Focus on choosing a variety of fruits and dark green leafy as well as bright-colored vegetables which have an increase of fiber and antioxidants. Another good source of carbohydrates is whole grains. The American Dietary Guidelines recommend eating at least half the grains as whole grains - that's at least 3 servings of whole grains a day.
As we become better educated on what foods we can eat we need to be more conscious of our serving sizes. Most research shows that one of the major contributors to the increase of obesity in the U.S. is due to gradual increase of our serving sizes. The main concern should be on the main dish for each meal with a general rule of keeping it no bigger than the size of a deck of cards (unless you have the big size deck for the visually impaired). Fruits and vegetables are low calorie foods that can be consumed without much planning. Take a few simple steps to become better educated on the foods you eat and you will begin to see a reduction in body fat and an increase in energy and overall health. Remember that there is power in knowledge so take the time and become self educated.
Monday, April 6, 2009
THE MAGIC PILL
I have always said that I would be the richest man in the world if I could find the magic pill to cure obesity and diseases related to obesity. We have known for years that carrying excess body fat, especially in the abdominal area, increases our risk for certain diseases including coronary heart disease, stroke, high blood pressure, type 2 diabetes, colon and breast cancer, and depression. Several billion dollars are spent each year on diet and diet related products making some companies and individuals very rich. Unfortunately we still remain the most overweight nation in the world and research shows that statistic will not change anytime soon.
It is with great excitement that I announce that we have created the “Magic Pill” and even though we have always had the ingredients right in front of us we have struggled to combine the proper ingredients to create this Pill. Finally, through extensive research and expense we have been able to name the magic pill and have chosen to call it EXERCISE. Although, many try to classify exercise into some narrow definition that limits its access due to lack of cost, knowledge or ability we have been fortunate to discover that all it really involves is movement. It is true that there is an advantage in knowing what to do however with the technology we have now days and with a little time invested we can begin the process to better health and a greater quality of life.
The three main components we must incorporate when pursuing any fitness program are Flexibility, Strength and Aerobic exercise.
Flexibility – the ability to increase the range of motion of joints in the body through a consistent stretching program which is a form of exercise used to elongate a muscle or muscle group to improve the elasticity of the muscle.
Strength – use of resistance (free weights or machines) against a muscular contraction which increases the anaerobic endurance and size of the muscle being used.
Aerobic – exercise involving larger muscle groups in a repetitive motion for an extended period of time and involves increased oxygen consumption.
Strength – use of resistance (free weights or machines) against a muscular contraction which increases the anaerobic endurance and size of the muscle being used.
Aerobic – exercise involving larger muscle groups in a repetitive motion for an extended period of time and involves increased oxygen consumption.
We all know that exercise is nothing new but so often we use the lack of education as an excuse for not being more active. With the abundance of access to modern technology we should have no excuse for not knowing what to do. Invest some time and find a program that is right for you. If all else fails just start to MOVE and you will be surprised what will begin to happen.
Friday, April 3, 2009
2008 Physical Activity Guidelines
In October 2008 the U.S. Department of Health and Human Services released its latest physical activity guidelines for all Americans. The guidelines are set after an exhaustive review of the latest research related to the health risks associated with inactivity. Inactivity among Americans remains a large concern with little or no progress in increasing the overall number of active adults, children and adolescents. The guidelines are for those 6 years old and up including older adults and those with disabilities. Below are the basic guidelines:
Children and Adolescents (aged 6–17)
Children and adolescents should do 60 minutes or more of physical activity every day with most of the time spent in either moderate or vigorous intensity aerobic activity. At least 3 days a week their activity should involve muscle and bone strengthening activity.
Adults (aged 18–64)
Adults should do 2 hours and 30 minutes a week of moderate intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate and vigorous intensity aerobic physical activity. Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous intensity physical activity, or an equivalent combination of both. Adults should also do muscle strengthening activities that involve all major muscle groups performed on 2 or more days per week.
Older Adults (aged 65 and older)
Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.
Adults With Disabilities
Follow the adult guidelines. If this is not possible, these persons should be as physically active as their abilities allow. They should avoid inactivity.
Children and Adolescents With Disabilities
Work with the child's health care provider to identify the types and amounts of physical activity appropriate for them. When possible, these children should meet the guidelines for children and adolescents—or as much activity as their condition allows. Children and adolescents should avoid being inactive.
Pregnant and Postpartum Women
Healthy women who are not already doing vigorous intensity physical activity should get at least 2 hours and 30 minutes (150 minutes) of moderate intensity aerobic activity a week. Preferably, this activity should be spread throughout the week. Women who regularly engage in vigorous intensity aerobic activity or high amounts of activity can continue their activity provided that their condition remains unchanged and they talk to their health care provider about their activity level throughout their pregnancy.
REMEMBER THAT SOME ACTIVITY IS BETTER THAN NONE. IF YOU HAVE A CHRONIC CONDITITON OR ARE UNSURE IF YOUR HEALTH WOULD ALLOW YOU TO BE ACTIVE CONTACT YOUR HEALTH CARE PROVIDER. THE HEALTH BENEFITS OF PHYSICAL ACTIVITY FAR OUTWEIGH THE RISKS.
MORE TO COME
Children and Adolescents (aged 6–17)
Children and adolescents should do 60 minutes or more of physical activity every day with most of the time spent in either moderate or vigorous intensity aerobic activity. At least 3 days a week their activity should involve muscle and bone strengthening activity.
Adults (aged 18–64)
Adults should do 2 hours and 30 minutes a week of moderate intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate and vigorous intensity aerobic physical activity. Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous intensity physical activity, or an equivalent combination of both. Adults should also do muscle strengthening activities that involve all major muscle groups performed on 2 or more days per week.
Older Adults (aged 65 and older)
Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.
Adults With Disabilities
Follow the adult guidelines. If this is not possible, these persons should be as physically active as their abilities allow. They should avoid inactivity.
Children and Adolescents With Disabilities
Work with the child's health care provider to identify the types and amounts of physical activity appropriate for them. When possible, these children should meet the guidelines for children and adolescents—or as much activity as their condition allows. Children and adolescents should avoid being inactive.
Pregnant and Postpartum Women
Healthy women who are not already doing vigorous intensity physical activity should get at least 2 hours and 30 minutes (150 minutes) of moderate intensity aerobic activity a week. Preferably, this activity should be spread throughout the week. Women who regularly engage in vigorous intensity aerobic activity or high amounts of activity can continue their activity provided that their condition remains unchanged and they talk to their health care provider about their activity level throughout their pregnancy.
REMEMBER THAT SOME ACTIVITY IS BETTER THAN NONE. IF YOU HAVE A CHRONIC CONDITITON OR ARE UNSURE IF YOUR HEALTH WOULD ALLOW YOU TO BE ACTIVE CONTACT YOUR HEALTH CARE PROVIDER. THE HEALTH BENEFITS OF PHYSICAL ACTIVITY FAR OUTWEIGH THE RISKS.
MORE TO COME
Thursday, April 2, 2009
WATER CONSUMPTION
The debate continues on how much water we should intake each day and if other fluids and water from foods count towards our required consumption. We have been raised on the idea that 8 glasses a day meet our needs but the latest research differs. In February 2004 the Institute of Medicine (IOM) published their findings from years of research and those findings have been adopted as the general guidelines. The IOM states that thirst should guide our fluid consumption and from the studies they found that a female who satisfied their thirst each day consumed an average of 91 ounces of fluids and men consumed and average of 125 ounces. Those fluids can come from a variety of sources with 80% coming from beverages of some sort and 20% from the water in foods we eat which makes an argument for making sure we eat our fruits and vegetables which contain larger percentages of water.
The research also showed that physical activity, heat and humidity increase our need for fluids. People who engage in physical activity or prolonged periods of heat have significant amounts of water loss and can sometimes require up to double the amount of fluids that a person who is not exposed to these situations requires. Some athletes and some individuals with psychiatric disorders drink excessive amounts of water that can lead to life threatening situations however that situation is very rare therefore the IOM chose not to put an upper limit on fluid consumption.
They also found that the typical diet is high in sodium intake and low in potassium and that the two should be reversed. American men's median intake of salt is between 7.8 and 11.8 grams per day, and women consume between 5.8 and 7.8 grams every day. Because these figures do not include the salt that people add at the table, they are probably underestimates. Studies indicate that reduced consumption of salt coupled with increased potassium intake can blunt the age-related rise in blood pressure. American men consume just 2.8 to 3.3 grams of potassium daily on average, and women get an average of only 2.2 to 2.4 grams each day. Fruits and vegetables are both low in sodium and high in potassium. Among foods with the highest amounts of potassium per calorie are spinach, cantaloupes, almonds, brussels sprouts, mushrooms, bananas, oranges, grapefruits, and potatoes.
Sources: National Institutes of Health (NIH)
WebMD
The research also showed that physical activity, heat and humidity increase our need for fluids. People who engage in physical activity or prolonged periods of heat have significant amounts of water loss and can sometimes require up to double the amount of fluids that a person who is not exposed to these situations requires. Some athletes and some individuals with psychiatric disorders drink excessive amounts of water that can lead to life threatening situations however that situation is very rare therefore the IOM chose not to put an upper limit on fluid consumption.
They also found that the typical diet is high in sodium intake and low in potassium and that the two should be reversed. American men's median intake of salt is between 7.8 and 11.8 grams per day, and women consume between 5.8 and 7.8 grams every day. Because these figures do not include the salt that people add at the table, they are probably underestimates. Studies indicate that reduced consumption of salt coupled with increased potassium intake can blunt the age-related rise in blood pressure. American men consume just 2.8 to 3.3 grams of potassium daily on average, and women get an average of only 2.2 to 2.4 grams each day. Fruits and vegetables are both low in sodium and high in potassium. Among foods with the highest amounts of potassium per calorie are spinach, cantaloupes, almonds, brussels sprouts, mushrooms, bananas, oranges, grapefruits, and potatoes.
Sources: National Institutes of Health (NIH)
WebMD
Wednesday, April 1, 2009
FITNESS EFfeCTS (Endurance Flexibility Core-Training Strength)
Fitness EFfeCTS came about while I was training a group of high school basketball players utilizing ideas from a program called SPARQ training where there is a focus on speed, power, agility, reaction and quickness. Prior to a training session one day my wife asked if she could join the boys and go through the training. After the training session was over she said how much she loved it and wondered if I would train her using the same techniques but eliminating a few things she thought were too hard. I told her that if she would get a group of people together I would modify the program so it would utilize the same techniques that athletes use but would be adaptable to the non athlete as well. After several modifications to account for individuals from beginner to advance level fitness the Fitness EFfeCTS program was created. Each class or training session is set for a constant 45 to 50 minutes of strength and cardio with a large variety of exercises to keep the session fun, exciting and productive. Because we are not utilizing specific machines and focus on using more medicine balls, bands and body weight we can adapt to each individual by adjusting the weight of the ball, the tension of the band or the positioning of the body for more or less utilization of body weight.
Because of the results of each participant it has become a word of mouth advertising program. When people see their friends and family change their body composition they become curious and want to be a part of it. This is one of those programs where success creates success. We all admire certain athletes or hold them up as role models so if we want what they have why not train like they train.
Because of the results of each participant it has become a word of mouth advertising program. When people see their friends and family change their body composition they become curious and want to be a part of it. This is one of those programs where success creates success. We all admire certain athletes or hold them up as role models so if we want what they have why not train like they train.
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