Exercising Now Can Prevent Dementia Later

It's always hard to keep up a solid exercise routine during the holiday season, but I encourage you to stick with it!  Making a little time each day for exercise will benefit you for years to come.  As Benjamin Franklin said, "An ounce of prevention is worth a pound of cure."

In a short radio interview, Dr. John Higgins, Sports Cardiologist, discusses a recent study published from Wales looking at effects of exercise on prevention of dementia and other cognitive impairments.  The link to the interview is provided at the end of this entry if you would like to listen first hand, but some of the highlights are as follows:

1. 2000 individuals were included in this study; they were between the ages of 25-49, and the study followed them for several years.

2. It was observed whether the participants exercised regularly, did not smoke, had a normal body weight, ate a healthy diet, and consumed alcohol rarely or in moderation.

3. It was found that regular exercise provided the strongest prevention against dementia or cognitive impairments later in life.  Participants followed the typical guidelines set forth through the ACSM of 150 minutes of physical activity each week.

This translates to 20-30 minutes of activity on 5-6 days per week.  Anything that increased the participants' heart rate could be included, and the exercise was cumulative throughout the day.  The bottom line...keep up that exercise routine; it increases blood flow to all your vital organs, including your brain.  This allows for better brain function both now and later.

Exercise in your 20s Wards off Dementia in your 70s

Fruits and Veggies, Good for Your Skin

Did you know that eating well even has benefits for your skin?  Eating fruits and veggies in particular can help delay wrinkle formation and get rid of acne.  They protect the cellular structure of your skin while also keeping it hydrated throughout the year; this becomes most important in Autumn and Winter when our skin dries out the most.

Some specific examples of fruits and veggies that help your skin are:

1. Apples - Vitamin C is found in these bad boys, which helps to firm and tone skin, and protect from signs of aging.  It is also plays a role in protecting against free radicals which cause damage to your skin on the cellular level.

2. Beets - Although possibly not the tastiest vegetable for everyone, beets have an antioxidant called anthocyanins which reduces inflammation and wrinkle formation, and slows down the aging process of the skin.

3. Pumpkin seeds - Eating these helps brighten skin complexion; it is loaded with zinc which is necessary to create new skin cells, protein synthesis, and formation of collagen.

4. Sweet Potatoes - These have Vitamin A, which helps to destroy bacteria that causes acne.  Along with the Vitamin C in these veggies, it helps to heal acne if you already have it.

This certainly gives more truth to the phrase "You are what you eat"!  What you put into your body really does matter, and will show up on the outside.  To read more, here is the full article: Nutritional Fruits, Veggies to Keep Acne at Bay. 

How young is "too young" to start training?

This Fall season is already beginning to fly by, I can hardly believe we are halfway through October!  September went by quickly, but was also the national childhood obesity awareness month, did you know that?  I know it's sometimes hard to keep up with all the "national awareness'" that occur each month, but I think this one is important to keep in mind so we can encourage our kids to get moving.

Our children do need our help to be examples of healthy activity, and to get them to want to stay active.  Alarmingly, some studies have even shown that initial hardening of the arteries can begin at the age of 12...yikes!  We need to be on the lookout to help our kiddos learn how to work out!

The question that often comes up when I speak about kids and exercise is "How young is too young to start?"  Well, I came across a new study published through ACSM (American College of Sports Medicine) that helps to resolve this question.  They were able to provide general and specific guidelines as to how kids should be exercising, and I found it very helpful.

In their investigation, Dr. Myer and associates found that children who had not participated in sport related activities before the onset of puberty were more likely to have poor posture, poor movement patterns, and less muscular strength than they should at puberty.  They found it helpful for children to be exposed to group sport activities and/or "integrative neuromuscular training" - which is their fancy way of defining an exercise routine created specifically for children, before puberty.

So the earlier a routine of activity is established, the better; but if your kids are older and still have not made a habit of being physically active, don't worry!  They can still be trained to overcome physical limitations due to lack of activity, it will just require a little more dedication.  Dr. Myer and team advised what looks like a pretty typical exercise routine for an adult, but with more repetitions and using body weight as the main form of resistance instead of free weights or machine weights.  It was also highly encouraged to participate in team sport activities.

The bottom line is that kids have every reason to be moving and exercising on a regular basis.  As adults, we should enable them to have the opportunities to engage in activity so they can learn to love it at an early age.  Create a legacy for loving activity!

• Myer, Gregory; Rhodri, Lloyd; Brent, Jensen; Faigenbaum, Avery. How young is too young to start training. Health and Fitness Journal 17(5). ACSM. 2013.

                       

Fruit is Good for the Heart!

We all know that we should be eating more fruits and veggies on a daily basis because it leads to healthier, better functioning bodies.  But did you know how good fruit was for your heart? In particular, the antioxidants from fruits provide exceptional benefits.

In a recently published study from Sweden that followed its participants for 13 years, it was found that a daily consumption of more than two servings of fruit led to a 25% decrease in risk of an abdominal aortic aneurysm (AAA). It appears that fighting inflammation through eating fruits rich in antioxidants was the key to lowering the risk for AAA. The more servings of fruit that were eaten, the greater the reduction in risk up to 25%.

So what does this mean for us? It means that we should be diligent about eating several servings of fruit each day, knowing we are doing something very positive for our heart. We also do this knowing it will help us to be around longer to be an active part of the lives of those we love and care about, which they will appreciate too! So be proactive, do something good for your heart!

Fruit Tied to Fewer Aortic Aneurysms

Running, Osteoarthritis, and Hip Replacement

For any of you who are avid runners out there, this blog entry will help you be doubly excited about lacing up and hitting the pavement.  For those of you who may have been considering running but were unsure about whether it might cause too much damage to your joints, hopefully this blog entry will leave you a little more informed about how running can benefit you.  I came across a study this morning that I thought would be particularly beneficial to share with anyone who has ever considered running, or is currently running.

This study comes from the University of Berkeley in Berkeley, CA.  My goal is to summarize their findings, which, in my opinion, are quite interesting.  At the conclusion of my blog, there will be a link to the original article for those of you who want to read it thoroughly on your own; it is not a long read, and worth your time!

Purpose of the investigation: Some research has alluded to the fact that running could lead to a higher prevalence of osteoarthritis and hip replacements in older age.  This study was done to compare running with walking and other types of activity to see if there was any difference in the incidences of osteoarthritis or hip replacements.  This study began in 2004 and ended in 2011.  It followed people who were already running, walking, and exercising, to see what some of the later effects would be.  Measures of health were observed, including body weight and body fat.  Other lifestyle factors, such as smoking, alcohol consumption, level of education, red meat consumed, fruit consumed, and age, were also observed to see if they played a part in encouraging the development of osteoarthritis, or the need for a hip replacement.

Results of the investigation: Several interesting things came out of this research and observation, far too many to explain through this blog entry.  One result was that people who run and do not have excess body fat actually have a greater level of protection against osteoarthritis and hip replacement than people who walked or engaged in other types of exercise.  A large number of runners who ended up having osteoarthritis or hip replacement did so because they were overweight, which leads to the next piece of interesting information.  The risk for osteoarthritis and hip replacement increased 5%  and 9.8% per kg of excess body weight, respectively, and that excess body weight by itself or in conjunction with strenuous exercise was predictive of an increased chance for osteoarthritis or hip replacement.

So what does all this mean?  This means that people who run and are not overweight are not more prone to having osteoarthritis and/or risk of hip replacement due to this type of strenuous activity.  Excess body weight alone or along with strenuous exercise was a primary factor in predicting osteoarthritis or hip replacement later in life.  For people in a healthy weight range, running is more protective against osteoarthritis and hip replacement than other exercise modalities.

My recommendations:  If you are a runner who is not overweight, I encourage you to continue with gusto.  If you are a runner who is overweight, depending on how much excess weight you are carrying, I would suggest choosing another type of exercise to help lose some of the weight and then pick up running again when you are in a healthy weight range.

As a runner, I always love when people want to pick up this sport!  Just remember to start with moderation, and as you get more efficient with your form and speed, try to push yourself to greater heights.  Remember to stay informed about what you are doing and seek advice from a professional in order to achieve the greatest results for the effort you put in.

Effects of Running and Walking on Osteoarthritis and Hip Replacement Risk

What's in a Name? A Closer Look at the Raw Diet

Have you ever heard of people eating a "raw food" diet?  Perhaps you have, and you've been curious enough to do a little digging and see what that means.  Or, you may have heard of it, and images of people eating raw meat come to mind, and you figured this was not the diet for you.  Maybe you have heard about it, it sounded somewhat interesting, but you haven't had time to really see what it was all about.

I recently came across an article that I thought did a very good job of explaining what the raw food diet truly meant; and don't worry, eating raw meat has nothing to do with it!  In its simplest form, the raw diet is not really a diet at all, but adding foods like raw (specifically meaning that they are uncooked) fruits, vegetables, nuts, seeds, berries, herbs, and grains into each meal.  When these types of raw foods are consumed without cooking them, they are full of enzymes that help with bodily processes.  These enzymes help with aiding digestion, building and rebuilding healthy skin, bones, and teeth, detoxifying the body, and much more.  When foods are cooked, they lose the enzymes that they had in their raw state.

Incorporating more raw foods into your diet can help your body perform at peak levels with more energy.  It's also something that is relatively easy to do.  Grabbing a handful of walnuts will help you get extra essential fatty-acids and fat-soluble vitamins.  Making yourself a fresh salad will help you get more of the water-soluble vitamins and fiber.  Challenge yourself to add more raw foods into each meal, and see how much better you feel!

If you're interested in hearing more about the raw food diet, a link is included below for an insightful read.

How High Quality Foods Reward Your Body

Part 2: Women, Weight Lifting, & Weight Loss - Strategizing

When you plan out your workout routine, there are several things you want to keep in mind.  You always want to be injury free when beginning a routine in the weight room.  If you have nagging injuries, meet with a qualified professional in order to rehabilitate.  If you have never had training in how to use weight lifting equipment, I suggest meeting with a personal trainer for an orientation before beginning a program.

With this blog entry, I hope to help you establish your goals for strength training, and begin establishing a foundation for how to start.  Overall, every woman should train for strength and balance because of the health benefits for the cardiovascular system, muscles, and bones.  From that point, toning and muscle definition can be an optional pursuit depending on your goals.

1. If you are new to weight lifting, you want your goal to be increasing your strength. 

• You shouldn't skip to the toning portion of your training program without sufficient muscular strength because it can lead to injury.  
• The goal here is 8-10 repetitions for each set using heavier weights from your repertoire. Twice per week you should train the entire body.
• My suggestion is that once you are comfortable using 10-20lbs dumbbell weights for most exercises in your routine, you are ready to move on.  This can take anywhere from 2-4 months depending on your level of strength prior to beginning training.

 2. Once you have sufficient strength, you should begin to incorporate balance into your program.

• This can be done in a variety of ways with a variety of equipment.  You should still have the goal of 8-10 repetitions, and training the entire body twice per week.
• Some examples: doing exercises with one leg or balancing on an exercise ball, doing different upper body exercises while in plank position instead of standing, etc. 
• My suggestions is that once you are comfortable using a variety of balance equipment for your workout, you can move on to toning your muscles.  This can also take anywhere from 2-4 months.

 3. With a good foundation of strength and balance, you are now ready to begin toning the muscles you've been strengthening.

• This requires more repetitions than training for increased strength.  The goal is 12-15 repetitions for each exercise set.
• Your goal should be to train the upper body once and the lower body once per week, doing more than one exercise for each muscle group.
• It is best to use a wide variety of equipment and exercises - machine weights, free weights, and body weight.
• This phase of training can be continued indefinitely.  The longer you are in this phase, the more you'll notice which muscle groups you need to focus on.

Put together your weight lifting regimen with confidence, knowing this will be helpful in your journey towards weight loss and improved health.  If you feel that you are stuck in a rut with your current routine, don't be afraid to change things up and train in a way that you wouldn't normally choose to do.  Always find a way to enjoy your weight lifting routine so that you can get the maximum results from it!

Part 1: Women, Weight Lifting, & Weight Loss - Myth vs. Fact

As a personal trainer, I often get questions from women who are concerned with their [lack of] muscle tone.  They are usually in the gym several days per week, but are not seeing their muscles change.  The motivation is present, but the results are lacking. 

I usually find that somewhere in a woman's journey towards weight loss, she has noticed two things.  First, she notices that she is losing weight (the intended goal); second, she notices that even though she has lost the desired amount of weight, the actual shape of her body has not changed.  In other words, she is just a thinner version of her old self.  For some women, this is enough, but for others, they desire that toned, muscular physique.

The key to changing your physique as a woman is to invest time in the weight room actually lifting weights, in addition to maintaining your cardiovascular fitness.  I sometimes have women who push back against this idea, most often out of fear that certain myths concerning women and weight lifting are true.  The following are some of the most common myths I hear:

1. Myth: I'm afraid that if I lift weights regularly, I will "bulk up."  Fact: A woman lacks the needed amount of testosterone to truly "bulk up" from lifting weights.

Don't worry!  Unless you are taking a banned substance to help you out in the weight room, you will not bulk up like a man does.

2. Myth: If I devote some of my time to weight lifting instead of devoting all of it to cardio, I'll gain weight back.  Fact: The combination of weight lifting and cardio actually INCREASES the amount of weight a woman can lose and keep off.

The combination of cardio and weight lifting helps increase the amount of calories you spend in a single session of exercise, thereby helping you to burn more fat in the long run and keep it off.

3. Myth:  There are only certain parts of my body that I'm concerned about toning, so I don't need to worry about toning my entire body.  Fact: It is impossible to "spot tone" parts of the body; toning the entire body keeps your musculature balanced and injury free.

I talk with women all the time who really want to spend time toning their tummy and inner thighs, and that's about all they want to do.  This will not work; if you only strength train a few parts of your body, your muscles will become imbalanced, leading to an injury.  Also, and for reasons that are too deep to explore in this blog entry, training all the muscles of your body will benefit each individual muscle.  Even if a particular muscle group is not being specifically worked, it is still acting as a stabilizing muscle for other exercises.

If you're curious about what you can do to gain muscle tone, stay tuned for Part 2: Women, Weight Lifting, & Weight Loss - How do I do it? coming next week.  You always want to have a plan when you hit the weights; if you don't have a goal in mind, you'll never know if you're making progress towards it.  I want to help you find that goal and make a plan of action!

Eating Green to Control Your Blood Sugar

Did you know that green veggies do a fabulous job of helping to control your blood sugar?  They can be especially helpful for people who have diabetes since blood sugar control is necessary for fighting this physical condition.  Several studies observing the effect of green veggies and their role in controlling blood sugar levels in Type 2 diabetics have recently come to light.  They observed that several different green veggies directly affect blood sugar levels.

Here are some of the highlights of what these studies have found:

1. Broccoli sprouts - A study published in the Journal of Medicinal Food found that broccoli sprouts directly increased antioxidant capacity while reducing oxidative stress, triglycerides, LDL (the bad type of cholesterol), insulin resistance, and high-sensitive C-reaction protein, which are all indicators of type 2 diabetes risk.

2. Barley grass - The University of Minnesota researched this little gem and found that it significantly lowered triglycerides and LDL cholesterol.

3. Avocados - This fruit is high in monounsaturated fat (good fat); Diabetes Care observed that a diet supplemented with avocados resulted in a 20% decline in triglycerides!  Wow!!

4. Kale and other leafy greens - A systematic review of six different studies appeared in the British Journal of Medicine; it observed that a diet rich in kale and leafy greens reduced the risk of diabetes by 14%.  Amazing!  Tulane University also completed a study observing over 71,000 women and the effects of a diet rich in leafy greens, and found a very similar result in the greens' effect on risk of diabetes.

This is wonderful news about how food can bring health to your body!  Food is truly medicine,  and it can help to make or break your health.  Choose to put the right things in your body.  Maybe start with trying to add some of these healthy greens in to your meals.  There are many ways to do this - juicing, smoothies, a supplement such as Juice Plus, and many more.  Choose to bring health to your body through what you put in it!

• Original article: Which Green Foods Help Fight Type 2 Diabetes

Enjoying Summer Fruit

As summer begins to settle in, it's a great time to enjoy fresh fruits and berries that we have not had as much access to during the winter months.  One of my favorites that I am looking forward to eating are fresh blueberries - delicious!  They are a welcome addition to my morning bowl of cereal.

As an added perk, blueberries also have some wonderful health benefits; mainly in the form of antioxidants:

1. They are full of disease-fighting nutrients and minerals, like zinc, selenium, copper, iron, and Vitamin C, to name a few.  These elements also target and eliminate free radicals that contribute to the aging process.

2. In one study from the University of Michigan, daily blueberry consumption in rats led to decreased stores of abdominal fat, lower triglycerides, lower cholesterol, and improved fasting glucose levels.

3. Blueberries have also been found to promote urinary tract health, preserve vision, and aid in digestive health to relieve constipation.

4. In addition, several studies conducted by the Journal of Agricultural and Food Chemistry have shown a significant reduction in colon and ovarian cancer.

These are just a few of the researched benefits of incorporating blueberries into your diet.  One thing to keep in mind, though, is that enjoying blueberries should still be part of a diet well-balanced in fruits and vegetables!  It's important to remember there is no such thing as one "super-food" that you should eat to the exclusion of other parts of a well-balanced diet.

If you want to read more about the benefits of blueberries, the article below helps to shed some light on what the current research shows.  It is always a good idea to stay informed about your food choices from sources that are reliable!

Little Blue Fruit, Big on Health

Vibrams...Still Worth It!

Now that I have been using my Vibram toe shoes since February, I must say that I appreciate their value even more than when I wrote my first blog entry regarding them.  I've been wearing them for exercise, but also on a daily basis for casual wear.  I've been pretty pleased with how comfortable they are, and thought I'd share my top five reasons for never wanting to switch back to tennis shoes.

1. Running has become so much more comfortable than it used to be.  My feet feel lighter and aren't sore after longer distances, and my knees don't get sore.  I can't even imagine having to go back to tennis shoes to run!

2. No more lower back pain.  I wear my toe shoes daily, and I've noticed that my lower back doesn't get tired when I have to stand for longer periods of time.

3. My arches feel better.  I have very high arches and narrow feet, and have always been hard-pressed to find workout shoes where my arches don't cramp up halfway through an exercise session.  Since I've been wearing my toe shoes regularly, I haven't had any issues with getting cramps in the arches of my feet.

4. Versatility.  I can wear my toe shoes on the street, country roads, in the snow, and in the water.   They are hardy, dry out quickly, and I can wear them to do anything.  They even withstand the massive burrs we get around here!

5. A changed running style.  I am no longer a "heel-strike" runner.  I can tell the biggest difference in the way my Achilles tendons feel; they don't get as tight as they used to, and I no longer get bruises on my heels from hitting the pavement.

I strongly encourage you to try the toe shoes out and say "good-bye" to your tennis shoes.  It does take some time to transition from tennis shoes to toe shoes, but the end result is worth it.  Your legs and feet will thank you in the end!

Supplement Use...good, bad, or indifferent?

At some point in their workout history, it is common for people to try some sort of supplementation use to try to boost energy, lose fat,  or gain muscle.  Sometimes it is the allure of the product telling us that we can do something faster than we would normally be able to do, or perhaps we feel like we've hit a "wall" in training, and need something to help us push through to get more results.  Whatever our reason, sometimes we just begin experimenting with different sorts of exercise supplements not always knowing why we choose what we do, or knowing how/if they will work for us.

I have done my own fair share of supplement experiments, and after personal trial and error that led to a little bit of research, I have changed my mind about supplement use in general.  My most common "supplements" now are completely food-based; for example using honey for an energy boost during a half marathon because it is an easily digested, simple carbohydrate that can be put to use immediately in the body.  The reason for my change from supplement powders to food products was simply this: the supplement industry is highly unregulated by the FDA for their product labeling process, and the body has a hard time recognizing and using energy from products that are synthetically made, or are originally from a "food source" but have been so drastically altered that the body no longer recognizes it.  What the body doesn't recognize, it will not use.

Some of the most common supplements that we tend to gravitate towards are creatine, protein powders, amino acids, muscle gainers, and fat burners.  Wherever you might fall in that spectrum, I hope to point out some reasons why these supplements are ineffective, and how plain old food will actually do the trick to help you prepare and recover from exercise.  Who knew "real food" could be so helpful?

1. Creatine
Claim: Increase muscle mass.
What the research says: Over 1000 studies have been done on creatine; it is safe but not necessarily effective.
What is really happening when you take creatine: Creatine is a "cell volumizer;" what this means is that it causes your cells to hold water.  So some of the "gain" you see while taking this product is actually caused by increased fluid in the cells that results in muscle puffiness, not increased muscle fibers.
Unwanted training effects: The extra "water weight" can cause problems with balance, agility, and speed, which studies have shown to negate any minimal positive effects.
Where can it be found in food? Creatine can be obtained through beef, pork, veal, lamb, poultry, fish; 8 ounces will supply 1g of creatine.

2. Protein Powders
Claim: Increase muscle mass.
What the research says: Results are mixed; you basically have a 50/50 chance of this product really working for you.
What is really happening when you take protein powders: Your body has a saturation point for protein, and that is 1g/1lb (2.2g/1kg) from any protein source whether food or not.  Most Western diets consume too much protein; excess protein that is consumed often is stored as fat.  Yikes!  Who really wants that??
For optimal training effects: Your best bet for muscle gain is to combine protein and carbohydrate in a post-exercise snack.
Where can it be found in food? Dairy is your best bet, but can also be found in meats and legumes.  For a post workout snack, 8 oz of chocolate milk will provide enough carbohydrate and protein to start rebuilding muscle fibers.

3. Amino Acids
Claim: Advertised to digest more quickly than food to provide a quicker increase in muscle size and strength.
What the research says: It takes longer for individual amino acids to form new proteins than it does for the body to break down a piece of chicken.
What is really happening when you take amino acids:  Sadly, alot of the amino acids are being excreted, and the money spent on them is literally going down the toilet.
For optimal training effects: Stick with food high in protein; amino acids are usually measured in milligrams and proteins are measured in grams.  With a 1000:1 ratio, you end up having to consume much more amino acids than you would protein from food.  Protein from food will better serve your muscle gaining needs.
Where can it be found in food? Dairy and meat.  One thin slice of turkey breast could be part of a post exercise snack that provides 7g of protein.  You'd need 7000mg of amino acids to keep up!

4. Muscle Enhancers
Claim: Build muscle faster while increasing muscle mass.
What the research says: Several supplements have been shown to be ineffective, while some are banned substances.
Examples of ineffective muscle enhancers: Steroid prohormones (also banned), DHEA (also banned), Boron, chromium, plant sitosterols (have only been shown to help lower cholesterol), myostatin inhibitors, HMB, nitric oxide stimulators, vanadyl sulfate.
Most common side effects: GI distress, loss of appetite, a green tongue!!??
What to do instead: The only tried and true method of gaining muscle is to spend extra time in the gym and increase caloric intake of the right kind of calories.

5. Fat Burners
Claim: Increase fat loss at a higher rate than exercise and dieting allows.
What the research says: Many of these products are ineffective or dangerous to the central nervous system and overall health.
Most common side effects: Anything with ephedra in it (which is also labeled as ephedrine, ma huang, Mormon's tea, epitonin, or Sida cordifolia) causes an increase in heart rate, blood pressure, and hyperventilation...dangerous for the body.  Synephrine (which is also labeled as zhi shi, citrus aurantium, bitter orange) will also produce the same effects as ephedra based products.  Even though ephedra and synephrine are banned products, they are still hidden in some products under these other names, thanks in large to part to little regulation of the supplement industry.
What to do instead: NOTHING REPLACES proper nutrition and exercise habits as far as weight loss is concerned.  Fruits and veggies should be at the top of your nutritional list, as well as limiting meat and unhealthy proteins and carbohydrates.  Exercise should be a well balanced program that includes cardio, resistance, and flexibility training.

Food is the most effective "supplement" we have.  As much as we would like to have short cuts to our exercise goals, the truth is there really is no such thing.  But take heart, your hard work will pay off if you're training for both fitness and nutrition, so keep putting one food in front of the other!

Resource:
1. Bonci, L. Sport Nutrition for Coaches. 2009. 

Is Exercise Enough?

Sometimes it is all we can do to squeeze our exercise session in during a busy day at work.  For some of us, it is not uncommon to exercise before we head to work, where we may end up sitting for the majority of the day. Does squeezing in an hour of exercise each day cancel out the hours of sitting that follow?

One study from UCSD in California observed that even in individuals who exercised, fat deposits increased around the pericardium of the heart when they were sedentary for several hours each day.  This effect was compounded when screen or television viewing occurred while a person was sitting.  In other words, TV or screen viewing and sitting for prolonged periods throughout the day leads to a decreased life expectancy even in people who have a committed exercise routine!

One thing this finding emphasizes is incorporating a lifestyle of activity, not merely adding physical activity as a healthy behavior among many unhealthy behaviors that are not dismissed.  Even something as simple as standing up to take a 5 minute break for every hour of sitting you do throughout the day makes a difference in reducing the number of fat deposits that could accumulate around the heart.  Believe it nor not, it can also increase your life expectancy by up to 2 years!  Reducing the amount of time you watch TV or stare at a computer screen can increase your life expectancy by 1.4 years!  It really is the little things!

None of this is to say that incorporating some of these little changes reduces the need for extended physical activity -- not at all!  Rather, I want you to think of physical activity as something that must fill all parts of your life.  Regularly choose to take the stairs; if it's a pretty day, go for a walk.  Take breaks at work, park a little farther from the entrance at the grocery store, take the stairs...the possibilities are endless for how activity can be incorporated into life.  The main thing is to DO it so that you can enjoy your health for as long as you have it.

References:

1. Dwyer, Gregory B. "Health Dangers of Sitting."   ACSM's Certified News. January-March 2013,   23(1).

Barefoot...Running!!??

When I first heard of this new phenomenon called "toe shoes" I was extremely skeptical. 

I was thinking, "Why would anyone want to walk or [heaven forbid] run practically barefoot?"  As a runner, it all seemed too [toe] painful.  I mean, running is painful enough without adding anything extra to it.  However, there were a few incidents that changed my mind...and my footwear. 

The catalyst for the change was the fact that my husband kept jamming his big toe on our runs, to the point where he had trouble moving it backwards and forwards.  After talking about this issue with our chiropractors (thank you Dr. Perkins and Dr. Fanning!) my husband and I were both encouraged to look further into the toe shoes.

The main thing from our subsequent research that changed my mind was a video summarizing a Harvard study that compared barefoot running to running with tennis shoes. (Here's the link if you want to see it yourself...)

The Barefoot Professor

Seeing the difference between the pressure patterns of the two running styles made a distinct impact on the way I viewed my shoes, and ultimately made my husband and I choose to buy our first pair of toe shoes.  After understanding the difference in pressure distribution on the foot during barefoot running, and running with shoes, it became very clear why I fell prey to many common runner's injuries (like plantar fasciitis, shin splints, etc.)

Although we are still in the process of breaking in our new toe shoes for running purposes, we liked them so much we each bought a second pair for everyday use.  It does take some time to find your correct size since the shoes use European sizes, but it's ultimately worth it.  My running stride has shortened, and I am no longer a "heel-strike" runner; both factors that lead to injury if unchanged.  My lower back has not ached after a run since we began using them, and my husband's big toe no longer jams up.

The change has been extremely positive for us, and we would not go back to running or exercising in tennis shoes again.  So, all in all, my opinion for the toe shoes is two thumbs [or toes] up!

Redefining a Relationship

It is very interesting how we assign meaning to things in our lives.  Sometimes people or things become meaningful because they are attached to a significant memory, or sometimes we receive an emotional boost from what we assign meaning to.  Things become important simply because they make us feel a certain way, or they help cover unpleasant memories and feelings.

The more I work with individuals for training purposes, the more I notice how food has become a very important part of their lives because of what it represents.  I very often hear phrases that begin like this, "I just have to have..." or "I just can't give up..." or "I'm just a stress-eater."  When it really gets down to it, food is too often meeting an emotional need that should be met in a different way.

In my own journey of becoming more healthy, I didn't realize I had a similar "relationship" with food.  As I tried to cut things out of my diet that were unhealthy and replace them with healthy, whole-food, nutrition, I realized I was getting really cranky.  Then I felt a little ashamed of myself because I realized I was angry with having to give up certain foods because they made me feel happy to eat them.  Even more than this, I realized that I would spend large amounts of my day looking forward to eating certain foods, and thinking alot about...well...EATING!!

YIKES!!!!

I realized I needed to change something in the way I viewed food because I was letting food define and dictate how I would feel on any particular day.  Have any of you ever experienced this??  I began to shift my focus from being excited about the meal itself, to looking forward to whom I'd get to share the meal.  This was a huge first step, and it made a difference by changing my focus from food to fellowship.  

My next step was to change what I thought about food; instead of seeing it as a luxury, I began to think of it as fuel for my day.  As silly as this sounds, it helped.  It allowed me to discern if I was truly hungry, or whether I was simply craving something because my mind told me I needed it.  After awhile, I craved unhealthy things less and less, and I saw food as something that helped me to function each day which put things in very black-and-white terms.  Having a candy bar and a diet coke was not going to help me function optimally during the day, but having a banana, almonds, and water would.

For a long time, food represented things that were "fun."  For many people I train, food represents something also, even if it is different than what it represented for me.  For some it is used to help them feel better when they are hurt by others, or to make them feel less "empty" and lonely, or deal with their anger towards someone.  

Does food represent something to you?  

Do you have a relationship with it?

Food will never fill a void, and it will never make us feel better or truly happy.  Relationships are very difficult to have with things that have no way to relate back to us.  The more important thing is to deal with the underlying issues that make us think we can have a "relationship" with food.  We were meant to have relationships with people, and also a God who loves us; food will never replace that.  It is time to redefine what we think about food and not let it have the freedom to become part of our identity.  Put food in its proper perspective!!

Dangerous... Diet Soda...

When we think of a product with the "diet" descriptor attached to it, we naturally assume that it would be a healthier choice for us than its non-diet counterpart.  This is not always the case, however.  In some cases, a "diet" option is not a healthier choice, and so must be avoided altogether.

With a rise in processed food consumption in general, there has also been an increase in sugar consumption that leads to obesity and various obesity-related diseases.  Most people are pretty familiar with this concept.  An example of this would be a marked rise in regular soda consumption, which greatly increases our sugar intake, and leads to obesity and other diseases such as Diabetes.  In following with this example, we don't often realize that diet soda can have similar effects on the body as regular soda.  What we sometimes don't understand is that the "diet" attached to a soda product name is actually a misnomer. 

There have been some studies showing that increasing the amount of artificial sweeteners you consume increases your desire for sugar.  Eating or drinking large amounts of sugar does lead to obesity and obesity-related disorders.  In addition, it has been noted that consuming significant amounts of aspartame produces a similar effect in the body that consuming sugar does by increasing sugar and insulin levels.  Sudden and rapid increases in insulin actually conditions your body to not respond to its increase, which is a symptom of the obesity-related disorder, Type II Diabetes.

Whether or not people who drink diet drinks regularly have an increased risk of Type II Diabetes across the board is still under investigation; however, it has been shown that this group of people is more susceptible to metabolic disorders which are often a precursor to Type II Diabetes.  The bottom line is that diet sodas can still be a risk. 

Perhaps this is a good time to begin cutting sodas and diet drinks out of your diet and replacing them with low-to-no sugar options?  There is not time like the present!  Remember that changing your health habits is up to you!

If you are interested in reading more about this subject, the following article will be helpful:
The truth about diet soda and diabetes: Diet soda increases the risk of diabetes

Assessing Your Workout

We are now into the month of February, can you believe it?  We are well in to 2013, and I have one question for you - have you kept up with your workout goals that you created as part of your New Year's Resolution?  Statistically speaking, the majority of people who create new goals for themselves in January have abandoned them by March.  I would love for you to have the tools to to assess your workouts so that you can be as effective as possible in reaching your goals.

As you think about your goals, are they realistic?

1. Do you have a time frame for meeting your goal?  If you don't have a time frame for finishing, then your goal is probably not a realistic; open-ended goals are rarely accomplished.

2. Is it something you can accomplish on your own, or do you need to hire a personal trainer to help you?  Don't be intimidated, if you need a trainer, it is always worth the money and time spent because he or she will make sure you have realistic goals based on your current fitness level, and help you reach them more quickly than if you remain on your own.

3. Are they based on your current fitness level, prior workout history, prior injuries or illnesses, and current medical conditions?  These are important things to take note of in order to be truly successful.  Your new exercise routine must be tailored to where you are personally.

As you think about your exercise routine, have you included all components of fitness?

1. Have you included flexibility training?  This is important for injury prevention, increased blood flow to the muscles, and total body flexibility.

2. Have you included strength training?  Strength training is a "must" for any training regimen.  It is important for gaining functional strength, avoiding injury, and increasing weight loss.

3. Have you included cardiovascular training?  This is going to keep your heart and circulatory system healthy and happy, and help with weight loss.

4. Have you included balance training?  This significantly lowers risk of falling in older adulthood.

These are some basic questions to assess where you are in the process of reaching your goals.  If you have "fallen off the wagon," or realize that maybe your goals aren't specific enough or reachable on your own, don't lose heart!  Talk to a professional in the fitness industry who can help you be successful.  If you do hire a personal trainer, remember that it is always okay to ask about what certifications they have, their training experience, and what populations they specialize in training.  Take whatever steps you need to in order to have lasting change for 2013!

Lessons from "The Biggest Loser"

 

I absolutely love the show "The Biggest Loser;" it's so motivating to see people excited to lose weight and make real changes in their way of life.  I have watched just about every season so far, except when Anna Kournikova was brought on as a "trainer" (that is intentionally in quotes, I mean, really...Anna a trainer?? Please!!).  Now that Jillian is back, all is now put to rights in the world of "The Biggest Loser!"

If you've kept up with this season so far, you know that they've included kids in the competition who have been classified as "obese."  The focus with the kids is a little different than the adults; the trainers visit and train the kids on a rotation at the ranch, but also at the kids' homes.  The other difference between the kids and the adults is that the kids cannot be eliminated from the competition.  The kids' nutrition and exercise education also includes helping their parents make different decisions about what sorts of activities their child should do, as well as how to stock their pantry with healthy foods.  Great stuff!

Every participant (kids and adults) on "The Biggest Loser" must provide a short video interview as to why they want to be a part of the show, and what led them to this place of bad health.  It was very interesting to see the difference between the kids' personal videos that provided the reasons they were on the show, and the adults' videos.  The kids very plainly felt that they were obese because of habits they had built on their own - in other words, they provided no excuses for their weight but owned up to personal behaviors that led them to obesity.  It was common for some of the adults, however, to say how other people and circumstances have led to their obesity, while avoiding discussion of the impact of personal choices.

Seeing the kids' honesty is completely refreshing and provides hope that anyone struggling with their weight does not have to have a "victim mentality" about their struggle.  So what can we learn from these kids' "Why Videos?"  I think some of the following things can be kept in mind as we strive to kick bad habits and adopt new ones!

1. Own up to the part you had to play in getting to your current circumstances.  The only way to move forward is to recognize that your personal choices had a major part to play in where you are now, regardless of what other people have said or done.

2. Choose to make a change for yourself.  Realize you don't have to be the victim in your own life anymore.  If you have poor health due to your life choices, tell yourself that today is the day to change, create a healthy goal for yourself, and then figure out the steps that will get you to completion of your goal.

3. Get accountability. The kids on "The Biggest Loser" realized they needed help to get better, so do you!  Find a team of people who will help you get to your goals!

Your Own Personal...Stomach Pump??!!

There is a new product in testing that I see as one of the most disgusting abuses of our current medical knowledge.  Aspire Bariatrics has created a "personal stomach pump" that can pump out the contents of your stomach 20 minutes after eating a meal so that it will not digest or turn in to fat.  It then inserts water into the stomach so that you feel full.  The main issue this company is having in getting their product accepted and on the market for consumers is its difficulty in getting rid of large chunks of food, as well as many types of processed foods; which, let's face it, most of our diet is processed food!

My first thought after reading the article (and watching the lovely video about how the stomach pump is installed and works) was "Really??!!"  It's almost comical that certain members of the medical community are literally banking on the fact that we can be so lazy as to choose to install a permanent fixture on our stomach to drain it instead of learning how to stop stuffing our faces and set our forks down!  It's actually pretty insulting, and now I feel like this...

I hope this makes you a little angry, that as a public we're perceived as being this foolish and ready to make drastic changes instead of making easy (and more cost effective) choices of eating different (healthy) types of food, and exercising instead of sitting.  I also hope you become a little perturbed that a medical form of bulimia is on its way to being acceptable for people to practice.  And what exactly is the "science" behind this product?  How is it acceptable to drain your stomach of the very nutrition it needs to fuel every single system in the body?  Simply stated, this is going to be a fancy (and expensive) way to starve a person.

What do you think?  Below is a link to the article (it's pretty short), and there is a video in the article that shows exactly what the stomach pump looks like, and how it works.


Personalized Stomach Pump

New Year...New You?

January, 2013 has arrived, and it is a perfect time for a fresh start!  I know that the holidays provide various hurdles to healthy habits we may have previously maintained, and we may have fallen off the wagon a time or two.  There is no better time to re-examine our health and fitness goals than the present.  As you are thinking through the things that you would like to change, or "get back in the habit of," here are some questions to help get you thinking.

• What were my nutrition and exercise goals for 2012?  How often did I accomplish these goals?
• What kept me from meeting my nutrition and exercise goals for 2012?
• What changes would I like to see in my health and quality of life for 2013?
• What changes can I make in the way that I eat in order to be more healthy?
• What changes can I make in my exercise routine to push myself toward healthier living?

It also helps to write down your goals and track your progress throughout the year.  This way you have a journal that you can review at the end of the year to see if you met your goals, or what kept you from accomplishing them.  This journal can include...

•  A simple notation of what type of physical activity you do each day and how long you do it. 
• A food log (1 week of recording should be sufficient) to see where you may need to make changes.
• Your main goals for the year, broken up into monthly goals that can be met little by little.

To ensure success in meeting your goals, I highly recommend having collaboration from others to keep you motivated and accountable for reaching your goals.  It also helps to educate yourself in the areas of fitness and nutrition so that you know you are doing the right things for your body.  Here are some examples of GOOD SOURCES OF INFORMATION:

• A qualified personal trainer or exercise physiologist

                                                               

• A registered dietitian, nutritionist, or sports dietitian 

                                                        

• A chiropractor who practices preventive care

• Scientific journals (a good place to start would be http://www.ncbi.nlm.nih.gov/pubmed)  

The following would be some examples of QUESTIONABLE SOURCES OF INFORMATION.  If you find health information here, you should definitely see if it agrees with verified research from a good source of information:

• The internet (generic random searches for health advice don't always go to trustworthy sites)

                                                          

•  Certain magazines you might find while standing in line at the grocery store

         

• Health books written by individuals who do not have a degree in a fitness or health-related field, and/or who promote questionable fad diets and exercise routines that have no scientific basis.

Once you have created your goals based on the right type of information, go get'em!  I encourage you to make 2013 your best year yet, and become the healthiest you that you can be.  Get your support team together so that they can cheer you on and help move you forward to your goals.  You can do this!