I want to start recommending products that I find useful in a healthy diet and as part of a fat loss program. These companies don't know that I am promoting their products and aren't paying me anything, so don't think I have any ulterior motives. This information is presented for the use of my clients and readers of this blog.
Naturally More Peanut Butter: I generally don't recommend peanut butter due to the extreme imbalance of omega-3 to omega-6 fatty acids (PB is high in the omega-6, which we already get too much of in our diets). But this new product includes flax oil and flaxseed to balance the fat profile. But even better, it includes egg whites to add a complete protein and wheatgerm and flaxseed to add some fiber.
So far, I've only found this product in Sunflower Markets, but I suspect that Wild Oats, Whole Foods, and Trader Joe's should carry it as well.
Nutrition Profile:
Serving: 2 tbsp
Calories: 169
Total Fat: 11 g
Saturated Fat: 2g
Omega-3: 4.1g
Omega-6: 1.2g
Total Carb:8g
Dietary Fiber: 4g
Sugars: 2g (from honey)
Protein: 10g
La Tortilla Factory Whole Wheat Low-Carb/Low-Fat Tortillas (Large): A whole wheat, high-fiber burrito shell that tastes good. Perfect for breakfast burritos with eggs, or with grilled chicken and veggies, and so on. One thing to note is that the calorie count on the packaging is wrong. They only count what they call "effective carbs," a response to the Feds cracking down on the useless and misleading term "impact carbs." Even with the deceptive labeling, this is still a good product.
These are available at many health food stores (Sunflower Markets, Trader Joe's) and Safeway. Likely available in most other major grocery chains.
Nutrition Profile (as listed/actual):
Serving: 1 tortilla (8 per package)
Calories: 80 listed/135 actual
Total Fat: 3g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 2g
Total Carbs: 19g
Dietary Fiber: 14g
Sugars: 1 gram
Protein: 8g
Tuesday, January 10, 2006
Monday, January 9, 2006
Obesity Increases Risk of Prostate Cancer
The Tucson Daily Star has this report from the AP. My comments are below the quote.
Doctors often blame high testosterone levels for prostate cancer, which is partly true--kind of like blaming the sky for clouds. High testosterone, especially in the obese, is converted to estrogen, a normal process that becomes abnormal in the overweight or in those who use steroids (thus the need for steroid users to also use anti-estrogen drugs).
With the increase in environmental estrogens over the past 40 years, the problems will only get worse. All forms of cancer will increase in occurrence.
Here's what the article doesn't mention: prostate cancer is estrogen-related. Bodyfat produces more estrogen and has more estrogen receptors. The fatter a man is, the more estrogen in his system, the higher the risk for all cancers--but especially prostate cancer.The study surveyed medical records of some 1,400 men diagnosed with cancer whose prostates were surgically removed from 1998 to 2004 at Veteran's Administration hospitals in California and Georgia and at the San Diego Naval Hospital.
Prostate cancer is the second- most-common cancer afflicting American men. In its most recent estimates, the American Cancer Society projected that 232,000 American men would be diagnosed with the disease and 30,000 would die from it in 2005.
Previous studies have shown that obese men diagnosed with prostate cancer were 20 percent to 35 percent more likely to die from it than men of normal weight. Obesity is based on a height and weight formula; a 6-foot man would be obese if he weighed 222 pounds or more.Prostates removed from the patients in the study were weighed. The 245 men in the sample who were moderately obese had an average prostate weight of 1.4 ounces. Normal-sized prostate glands weigh half to three-fourths as much.
Dr. Durado Brooks, the American Cancer Society's prostate cancer specialist, said the study helps deepen the understanding of the link between obesity and prostate cancer.
Doctors often blame high testosterone levels for prostate cancer, which is partly true--kind of like blaming the sky for clouds. High testosterone, especially in the obese, is converted to estrogen, a normal process that becomes abnormal in the overweight or in those who use steroids (thus the need for steroid users to also use anti-estrogen drugs).
With the increase in environmental estrogens over the past 40 years, the problems will only get worse. All forms of cancer will increase in occurrence.
Sunday, January 8, 2006
Even Moderate Exercise Reduces Disability from Arthritis
A study in Arthritis & Rheumatism (December 15, 2005), as reported by Yahoo News, suggests that even small amounts of exercise can reduce the disability associated with osteoarthritis ("the wear-and-tear form of arthritis in which the cartilage cushioning the joints breaks down over time, leading to pain, stiffness and, often, limited mobility").
The study featured 3,554 adults ages 53 to 63 who had osteoarthritis.
The study featured 3,554 adults ages 53 to 63 who had osteoarthritis.
Study participants who got some exercise -- but less than 30 minutes per day of moderate activity or less than 20 minutes of vigorous exercise -- were still less likely than inactive arthritis sufferers to show functional decline over time.
However, that doesn't mean there's no benefit to getting more exercise, noted Feinglass, a research associate professor at Northwestern University Medical School in Chicago.
He told Reuters Health that he and his colleagues have found, in this same study group, that vigorous exercise lowered the risk of type 2 diabetes -- a major risk factor for such ills as heart attack and stroke -- while modest activity did not.
Still, even lower levels of exercise may be enough where arthritis disability is concerned. Other studies, Feinglass said, have found that walking may be a good form of exercise for people with the joint disease.
In their study, he and his colleagues divided participants up into three groups based on their reported leisure-time activities at the start of the study: an inactive group, an insufficiently active group, and a group that got the recommended level of exercise for adults - at least 30 minutes of moderate activity like walking or gardening on most days of the week, or 20 minutes of vigorous exercise like running or swimming.
Overall, adults in this latter group were 41 percent less likely to show functional decline over the next 2 years than their inactive peers were. The risk reduction was almost as great for those who exercised at a less-than-ideal level.
"Given the high prevalence of arthritis," Feinglass and his colleagues write, "even modest increases in rates of lifestyle physical activity among older adults could make a substantial contribution to disability-free life expectancy."
It is always a good idea, Feinglass noted, for sedentary people with arthritis to consult their doctor before taking up any activity.
Baltimore Named Fittest City, Chicago Is the Fattest
Men's Fitness has released its annual list of the fittest cities, but the list looks a little "off" to some of us.
Last year's fittest city (Seattle) fell to number 8 this year. Tucson, where I live, has risen to number 4. I have to shake my head on that ranking. Maybe the Men's Fitness staff didn't get any further into Tucson than the barely-dressed young women at the University of Arizona.
Here are the best and worst cities:
Men's Fitness editor Neal Boulton is quick to point out that the survey is far from scientific, and he says it took additional factors into account this year that worked in Baltimore's favor.
Among them: the amount of public park space, access to health care, air quality, the relatively small number of fast-food restaurants and the leadership of Mayor Martin O'Malley. Boulton says Baltimore has become safer, more prosperous and more conducive to fitness.
Last year's fittest city (Seattle) fell to number 8 this year. Tucson, where I live, has risen to number 4. I have to shake my head on that ranking. Maybe the Men's Fitness staff didn't get any further into Tucson than the barely-dressed young women at the University of Arizona.
Here are the best and worst cities:
The fittest and fattest cities in America in the annual survey by Men's Fitness magazine, with cities in order of ranking, and 2005 rankings in parentheses. Some were on the opposite list:
TOP 25 FITTEST CITIES:
1. Baltimore (25 fattest)
2. Honolulu (2)
3. Virginia Beach, Va. (12)
4. Tucson, Ariz. (8)
5. Milwaukee (15)
6. Colorado Springs, Colo. (3)
7. San Francisco (4)
8. Seattle (1)
9. Louisville-Jefferson, Ky. (not ranked)
10. Boston (11)
11. Sacramento, Calif. (7)
12. Nashville-Davidson, Tenn. (25)
13. Albuquerque (10)
14. Tulsa, Okla. (22 fattest)
15. Phoenix (12 fattest)
16. Atlanta (23 fattest)
17. Portland, Ore. (6)
18. Washington (23)
19. Oakland, Calif. (20)
20. Denver (5)
21. Minneapolis (13)
22. Arlington, Texas (22)
23. Austin, Texas (19)
24. Jacksonville, Fla. (18)
25. Omaha, Neb. (16)
TOP 25 FATTEST CITIES:
1. Chicago (5)
2. Las Vegas (9)
3. Los Angeles (21 fittest)
4. Dallas (6)
5. Houston (1)
6. Memphis, Tenn. (4)
7. Long Beach, Calif. (20)
8. El Paso, Texas (11)
9. Kansas City, Mo. (18)
10. Mesa, Ariz. (15)
11. Indianapolis (13)
12. San Antonio (10)
13. Fort Worth, Texas (14)
14. Miami (19)
15. Detroit (3)
16. Columbus, Ohio (16)
17. Oklahoma City (21)
18. Cleveland (24 fittest)
19. Wichita, Kan. (17)
20. Charlotte, N.C. (24)
21. San Diego (9 fittest)
22. Fresno, Calif. (14 fittest)
23. Philadelphia (2)
24. San Jose, Calif. (17 fittest)
25. New York (8)
Friday, January 6, 2006
Coffee Cuts Breast Cancer Risk in Some Women
I LOVE coffee. Although I drink too much of this manna, I rationalize it by remembering that it reduces risk for Parkinson's Disease and liver cancer. Now, if I had breasts and was Jewish, I could add prevention of breast cancer to my list of rationalizations.
As posted on Yahoo News:
As posted on Yahoo News:
Women with a particular gene mutation may reduce their risk of breast cancer by a startling amount simply by drinking coffee, according to new Canadian research.
The study, published in the January edition of the International Journal of Cancer, found that women with the so-called BRCA1 mutation, who have about an 80 percent risk of developing breast cancer before their 70th birthday, benefited from heavy coffee consumption.
"Those women who drank six or more cups of coffee a day on average had about a 75-percent reduction (sic) in the risk of breast cancer," University of Toronto professor and principal study author, Steven Narod, told broadcaster CTV.
Narod is a leading cancer researcher who helped isolate BRCA1 and BRCA2 mutations a decade ago in women primarily of Ashkenazi (Eastern European) Jewish heritage.
The results of the study indicate that women who drank one to three cups of coffee per day reduced their risk of breast cancer by 10 percent. The risk is further reduced, by 25 percent, if women drink four to five cups, and up to 69 percent beyond five cups.
Only women who drank caffeinated coffee derived any benefit, however.
"Estrogen is metabolized by different pathways, and one pathway yields to good estrogen, the other to bad estrogen ... Women who have more good estrogen compared to bad have been shown to have a lower risk of cancer. It's like a marker of risk," team researcher Joanne Kotsopoulos told AFP.
"Caffeine affects the enzyme that increases the good estrogen production," she said.
Other foods such as broccoli, Brussels sprouts and soy, and supplements such as the broccoli extract DIM or Diindolylmethane, sold in pill form, may offer similar cancer protection.
But, Andre Nkondjoka, an epidemiologist at the University of Montreal hospital and study co-author, noted that coffee contains other elements, notably antioxidants.
"I'm personally convinced that the combination of all these ingredients play a role," he said.
Nkondjoka recalled a recent US study which showed drinking coffee produced fewer side-effects than generally expected, while reducing hypertension.
T-Nation's 2005 Testes Awards
Be warned: this is definitely a guy thing--and not at all politically correct. That said, enjoy.
My personal favorite was the athlete of the year.
My personal favorite was the athlete of the year.
New Year's Resolutions
The gym has been hopping this week with new members who have resolved to get in shape for 2006. Most of the regulars tolerate the crowds with the full knowledge that next month things will get back to normal. Some studies have indicated that nearly 80 percent of those who join a gym this month won't be using that membership by March.
The NPD group, one of the biggest polling companies in the nation, has released a new study that supports the idea that few of these new members will last. This study indicates that most people won't try the diet approach until June, when bathing suit season looms on the horizon.
Harry Balzer, vp-The NPD Group, says,
Even more than that, there needs to be the recognition that health is a lifestyle, not something you do for two or three months until the weight comes off. As a trainer, I try to teach my clients to adopt habits that they can stick with for the rest of their lives.
Here a few tips to help make the resolution to be healthy last past this month.
1. Clean out ALL of the junk from your refrigerator, your cabinets, your desk drawer at work, or wherever else you hide junk food. This means most boxed cereal, all white bread, white rice, anything made with white flour, candy, baked goods, chips, cookies, ice cream, regular soda, most fruit juices, and anything else that you know isn't good for you.
2. Go to the store and buy vegetables (go for a variety of colors, not just green), lean meats (chicken, turkey, fish), nuts (almonds, cashews, walnuts, pumpkin seeds), olive oil, fruit, low-fat cheese, sugar-free yogurt, low-fat cottage cheese, whole wheat/high fiber wraps, whole wheat bread, oatmeal (not instant), and some spices and sauces (be sure they are low or no sugar).
3. Join a gym. Look for one close to where you live, or on the way home from work. If you have to go out of your way to get there, it's likely you won't. If you aren't sure about the gym, do a month-to-month membership--it'll cost a little more but you won't be locked in for three years. If you like the place, you can always upgrade the contract.
4. Get friends or family members to do it with you. It's much easier with teamwork and accountability.
5. Look at the reasons you eat badly. There is likely to be at least one emotional trigger that causes you to give up the healthy stuff and go for the junk. For some it's anger or sadness, for others it's boredom or fatigue. If you eat when you are bored, look at why you are bored. With all the options available to us, there is no reason to ever be bored--most likely there is something else going on.
6. Be clear that is this is a lifetime choice, not a quick fix. You should not do any diet that you don't want to do for the rest of your life. That said, avoid fad diets and simply make healthy choices each day, one day at a time.
7. Cut out some pictures from magazines of bodies that you admire. Post these pictures on the fridge, on the bathroom mirror, and above your nightstand. Use these images to motivate you. Imagine yourself, each night before falling asleep, with the body and the health you have always wanted. Visualization sounds woo-woo, but it works.
Good luck.
The NPD group, one of the biggest polling companies in the nation, has released a new study that supports the idea that few of these new members will last. This study indicates that most people won't try the diet approach until June, when bathing suit season looms on the horizon.
Harry Balzer, vp-The NPD Group, says,
"People start thinking in January that exercise will melt away the pounds but realize by March that it's much easier to change their food intake than exercise the weight away.Clearly the diet OR exercise approach isn't working. Two-thirds of Americans are overweight and 20 percent of those are obese. The solution is diet AND exercise. They work hand in hand, and one without the other is sure to fail.
The annual "Eating Patterns in America" and "Dieting Monitor" studies found that typically, only 23% of adults are on diets in January versus 26% in March.
The study, a leading indicator of consumer eating/dieting patterns used by food marketers and restaurant operators in the U.S., also found that while 62% of Americans are overweight, some 60% agreed with the statement, "I would like to lose 20 pounds," and seem to be more tolerant of their battle with the bulge.
Even more than that, there needs to be the recognition that health is a lifestyle, not something you do for two or three months until the weight comes off. As a trainer, I try to teach my clients to adopt habits that they can stick with for the rest of their lives.
Here a few tips to help make the resolution to be healthy last past this month.
1. Clean out ALL of the junk from your refrigerator, your cabinets, your desk drawer at work, or wherever else you hide junk food. This means most boxed cereal, all white bread, white rice, anything made with white flour, candy, baked goods, chips, cookies, ice cream, regular soda, most fruit juices, and anything else that you know isn't good for you.
2. Go to the store and buy vegetables (go for a variety of colors, not just green), lean meats (chicken, turkey, fish), nuts (almonds, cashews, walnuts, pumpkin seeds), olive oil, fruit, low-fat cheese, sugar-free yogurt, low-fat cottage cheese, whole wheat/high fiber wraps, whole wheat bread, oatmeal (not instant), and some spices and sauces (be sure they are low or no sugar).
3. Join a gym. Look for one close to where you live, or on the way home from work. If you have to go out of your way to get there, it's likely you won't. If you aren't sure about the gym, do a month-to-month membership--it'll cost a little more but you won't be locked in for three years. If you like the place, you can always upgrade the contract.
4. Get friends or family members to do it with you. It's much easier with teamwork and accountability.
5. Look at the reasons you eat badly. There is likely to be at least one emotional trigger that causes you to give up the healthy stuff and go for the junk. For some it's anger or sadness, for others it's boredom or fatigue. If you eat when you are bored, look at why you are bored. With all the options available to us, there is no reason to ever be bored--most likely there is something else going on.
6. Be clear that is this is a lifetime choice, not a quick fix. You should not do any diet that you don't want to do for the rest of your life. That said, avoid fad diets and simply make healthy choices each day, one day at a time.
7. Cut out some pictures from magazines of bodies that you admire. Post these pictures on the fridge, on the bathroom mirror, and above your nightstand. Use these images to motivate you. Imagine yourself, each night before falling asleep, with the body and the health you have always wanted. Visualization sounds woo-woo, but it works.
Good luck.
Tuesday, January 3, 2006
Choosing a Personal Trainer
For many, a personal trainer seems like a luxury that is out of reach. However, if you want to begin a weight-training program and you have little or no experience, a good trainer can make the difference between success and failure--or worse, injury.
Expect to pay between $35 and $75 a session depending on the trainer, the gym, and the city. Packages of multiple sessions will always be cheaper than single sessions. If you are just looking for help with form and training ideas, look for a package of 3 to 6 sessions. Be clear with the trainer about what you want. If you want guidance for a longer period of time, invest in the bigger package but ask for payment options. It helps to understand that it takes at least six weeks to see changes in the mirror, so look for a package that will give you eight weeks of training.
So, how do you find a good trainer?
A recommendation from a friend or family member is always a good option. Even then, meet the trainer, ask for a free workout to see if you like his/her style, and ask questions related to your goals.
Most major health clubs will have a staff of trainers (some good or great, some not so good). Ask the PT Director for a recommendation based on your needs and goals, especially if you have special needs (injuries, diabetes, joint replacement, and so on). Ask for a free session.
ALWAYS ask for certifications. There are five top-notch companies you should be looking for, although a good trainer might still have a different certification. The top certifications are:
American College of Sports Medicine
National Academy of Sports Medicine
International Sports Science Association
National Strength and Conditioning Association Certification Commission
American Council on Exercise
The last one on this list is the biggest and best-known, but the other four are better, in general. If you are not yet a club member, contact one of the organizations above and ask for some names of trainers in your area who hold these certifications.
For more information on choosing a trainer, check out the following sites:
Healthclubs.com
Exercise at About.com
ShapeFit
Expect to pay between $35 and $75 a session depending on the trainer, the gym, and the city. Packages of multiple sessions will always be cheaper than single sessions. If you are just looking for help with form and training ideas, look for a package of 3 to 6 sessions. Be clear with the trainer about what you want. If you want guidance for a longer period of time, invest in the bigger package but ask for payment options. It helps to understand that it takes at least six weeks to see changes in the mirror, so look for a package that will give you eight weeks of training.
So, how do you find a good trainer?
A recommendation from a friend or family member is always a good option. Even then, meet the trainer, ask for a free workout to see if you like his/her style, and ask questions related to your goals.
Most major health clubs will have a staff of trainers (some good or great, some not so good). Ask the PT Director for a recommendation based on your needs and goals, especially if you have special needs (injuries, diabetes, joint replacement, and so on). Ask for a free session.
ALWAYS ask for certifications. There are five top-notch companies you should be looking for, although a good trainer might still have a different certification. The top certifications are:
American College of Sports Medicine
National Academy of Sports Medicine
International Sports Science Association
National Strength and Conditioning Association Certification Commission
American Council on Exercise
The last one on this list is the biggest and best-known, but the other four are better, in general. If you are not yet a club member, contact one of the organizations above and ask for some names of trainers in your area who hold these certifications.
For more information on choosing a trainer, check out the following sites:
Healthclubs.com
Exercise at About.com
ShapeFit
Tips for a Healthy 2006
I posted this last year, and the advice is still valid. Happy New Year.
[More good diet info here, here, and here.]
Top Ten Tips for a Healthy 2006
Many people dread the holiday season and the weight gain that is usually followed by a New Year’s resolution to lose weight and live a healthier life. Gym enrollment is always highest in January, but few of those people stick with their plan to get healthy.
The following are my top ten tips for living a healthier life in 2005 - and beyond. The best part of this plan is that gym membership is optional. Everyone can do the things on this list - all it takes is commitment. To make it even easier, you don’t even need to do them all at once. For January, pick one item on the list and change your lifestyle accordingly. The next month, choose another item on the list. By November of next year, you will have added all ten things to your daily life and will already be feeling the positive results.
In the spirit of David Letterman, we will start with number 10. Please keep in mind, however, that these are in order of importance, from one to ten. Even so, start where you can, and make your first few choices ones you can stick with long-term. Building a record of success is an important part of changing behavior patterns.
10. Eat Organic. Starting with your vegetables and fruit, eat organic as much as you can. Organic foods cost a little more, and the fruit isn’t as pretty, but the health benefits over the course of a lifetime will be significant. Corporate agriculture uses a variety of pesticides and fertilizers that are highly toxic. The pesticides, in particular, are very alarming. Most pesticides are filled with synthetic estrogens, which have been linked to a variety of cancers, early onset of puberty in girls (down from 11 years of age as a standard to 9.7 for Caucasian girls and 8.1 for African-American girls), and male infertility. Many of these chemicals saturate the produce we eat, especially apples, peaches, winter squashes, spinach, green beans, strawberries, and grapes.
For those of us who eat a lot of meat, we should eat grain-fed beef, free-range chicken, and open-ocean fish (especially salmon). Besides evading all the chemicals used in the meat industry, organic meat has a much healthier fat profile, often containing the ideal ratio of omega-6 to omega-3 fatty acids (2:1).
9. Take Creatine. Creatine is without question the most successful and most highly studied sports supplement in history. What began as a supplement for athletes and "muscle heads" has become a supplement with potential benefits in a vast range of human health concerns. This simple amino acid has been clearly proven to aid in muscle growth and sports performance, but has also been shown to have the following benefits:
· Decreased risk for neurological diseases, such as Huntington’s Chorea, Parkinson’s disease, and Lou Gehrig’s disease. Oral creatine seems to help prevent and slow the progression of these diseases.
· Oral creatine has been shown to improve memory function and intellectual capabilities.
· Oral creatine reduces homocysteine levels, which has been implicated in atherosclerosis and heart disease.
· Evidence suggests that creatine use inhibits replication of the herpes virus, both I and II, which reduces the frequency and duration of outbreaks.
· Creatine use reduces physical and mental fatigue.
The recommended dose is five grams a day. There is no need to follow the "loading" instructions or to take it with high-glycemic carbohydrates. Just add five grams to some water and drink it with a protein and carbohydrate meal. Many studies currently underway are seeking to ascertain other possible benefits of creatine use.
8. Take a Good Multivitamin. Look for a brand that uses capsules, not tablets. Also, avoid brands that have high (more than 10 percent of daily allowance) levels of calcium. The calcium will block absorption of other minerals. Men should also choose a brand without iron, as should postmenopausal women. Our foods just don’t contain the nutrients we need to achieve optimal health, due to agricultural practices, factory meat production, and an over reliance on nutrient-deficient junk foods.
7. Eat Berries. Studies have shown that dark berries are filled with beneficial anti-oxidants. In particular, blueberries, blackberries, boysenberries, and raspberries have been shown to contain phytochemicals that can prevent cancer and strengthen the immune system. Berries make a great low-glycemic snack instead of chips or cookies, and they add flavor to protein drinks or oatmeal. Always try to buy organically grown berries, which are often available in the freezer section of large grocery chains, as well as in natural foods stores.
6. Eat Garlic. Or at the very least, take a daily garlic supplement (which may be better for your social life). Garlic has been shown to reduce cholesterol, improve insulin sensitivity, strengthen the immune system, fight some forms of cancer, reduce body fat, increase testosterone levels, and offer a host of other benefits. [My lengthy post on the miracle of garlic is available here.]
5. Increase Your Fiber Intake. We all should be eating about 25 to 35 grams of fiber a day, but most of us aren’t. One of the best ways to increase fiber intake is to eat more cruciferous vegetables (including broccoli, cauliflower, cabbage, and their relatives). Even on a low-carb diet, these vegetables are a healthy choice. If you can’t eat enough veggies to get your fiber, other good choices are ground flax seed, whole oats, apples, and whole wheat. As a last resort, fiber supplements are cheap and easy.
A diet rich in fiber has been shown to reduce cholesterol, reduce the risk of colon cancer, and improve insulin sensitivity due to its ability to slow gastric emptying. In fact, two heaping tablespoons of a fiber supplement can minimize the insulin released when drinking a high-sugar beverage.
4. Eat More Protein. Yes, Dr. Atkins was correct. However, you don’t need to follow the Atkins diet or any similar diet to reap the benefits of higher protein intake. In general, in the absence of kidney disease, a person should eat about one gram of protein per pound of body weight each day - and more is not bad. Replacing some carbohydrate foods with protein foods will increase your metabolism, provide more even and sustained energy, reduce body fat, provide greater feelings of satiety following a meal, and improve muscle strength if you are working out. There are many other benefits as well, all of which can be found by reading articles by John Berardi (www.johnberardi.com).
3. Eat Healthy Fats. Most Americans get too much saturated fat and too many trans-fatty acids (TFAs) from fried foods and hydrogenated oils, both of which are linked to heart disease, diabetes, and high cholesterol. TFAs have also been linked to some forms of cancer. We all should be including flax oil or ground flaxseed in our diets. The omega-3 fatty acids in flax have many health benefits, including reduced cholesterol, improved insulin sensitivity, reduced inflammation (for both rheumatoid and osteoarthritis), and a reduced risk for some forms of cancer. Omega-3 fatty acids also reduce the negative impact of saturated fats and TFAs. Other healthy fat choices include fish oil (several grams a day), GLA from evening primrose oil or borage oil, olive oil, almonds, walnuts, cashews, pumpkin seeds, and hemp seeds.
2. Begin a Weight Training Program. Even as little as one day a week of weight training will have profound effects on health. The earlier in life you begin to lift weights, the greater the benefit later in life, but you are never too old to begin. You don’t need to lift heavy weights, or build a lot of muscle, but you need to lift weights. Weight training has been shown to improve insulin sensitivity, reduce body fat, increase collagen density in joints, reduce cholesterol, improve heart health, improve bone density in postmenopausal women, and the list goes on.
If you’ve never worked with weights, hire a trainer to teach you the basic exercises and good form. Weight training is good for your health, but if your form is bad, you can injure yourself or aggravate existing problems. You don’t need to work with a trainer for the rest of your life, but for several weeks at the beginning, or for new ideas or exercises, a qualified trainer can be very helpful. Ask about certifications and interview trainers as you would a doctor or a lawyer. It’s important to find a person you feel comfortable with and who is knowledgeable.
And now, the number one tip for a healthy 2006 is . . .
1. Exercise! It doesn’t matter if you walk the dog for half an hour a day or train to compete in your favorite sport, get off the couch and move your body. You already know that exercise will help you lose weight, reduce the risk of diabetes, lower your cholesterol, improve your heart health, and make you stronger, so we can skip the basic facts.
What you may not know is that exercise improves mood in depressed people as effectively as some prescription drugs. Or that exercise can revive a lagging libido in both men and women. Or that exercise can improve self-esteem and the sense of control over one’s life. These psychological effects may not get much press, but they are as important as the physical benefits.
So, those are my top ten tips for a healthy 2006. Choose one item on the list and add it to your life each month. Start easy if you need to, maybe with eating berries instead of junk food for snacks, but stick to each change, one at a time. By 2007 you will be healthier and thinner, and will feel more control in your life. Make 2006 the year you change your life - the year you’ll look back on as the point in your life when you made the commitment to growing older in optimal health.
[More good diet info here, here, and here.]
Top Ten Tips for a Healthy 2006
Many people dread the holiday season and the weight gain that is usually followed by a New Year’s resolution to lose weight and live a healthier life. Gym enrollment is always highest in January, but few of those people stick with their plan to get healthy.
The following are my top ten tips for living a healthier life in 2005 - and beyond. The best part of this plan is that gym membership is optional. Everyone can do the things on this list - all it takes is commitment. To make it even easier, you don’t even need to do them all at once. For January, pick one item on the list and change your lifestyle accordingly. The next month, choose another item on the list. By November of next year, you will have added all ten things to your daily life and will already be feeling the positive results.
In the spirit of David Letterman, we will start with number 10. Please keep in mind, however, that these are in order of importance, from one to ten. Even so, start where you can, and make your first few choices ones you can stick with long-term. Building a record of success is an important part of changing behavior patterns.
10. Eat Organic. Starting with your vegetables and fruit, eat organic as much as you can. Organic foods cost a little more, and the fruit isn’t as pretty, but the health benefits over the course of a lifetime will be significant. Corporate agriculture uses a variety of pesticides and fertilizers that are highly toxic. The pesticides, in particular, are very alarming. Most pesticides are filled with synthetic estrogens, which have been linked to a variety of cancers, early onset of puberty in girls (down from 11 years of age as a standard to 9.7 for Caucasian girls and 8.1 for African-American girls), and male infertility. Many of these chemicals saturate the produce we eat, especially apples, peaches, winter squashes, spinach, green beans, strawberries, and grapes.
For those of us who eat a lot of meat, we should eat grain-fed beef, free-range chicken, and open-ocean fish (especially salmon). Besides evading all the chemicals used in the meat industry, organic meat has a much healthier fat profile, often containing the ideal ratio of omega-6 to omega-3 fatty acids (2:1).
9. Take Creatine. Creatine is without question the most successful and most highly studied sports supplement in history. What began as a supplement for athletes and "muscle heads" has become a supplement with potential benefits in a vast range of human health concerns. This simple amino acid has been clearly proven to aid in muscle growth and sports performance, but has also been shown to have the following benefits:
· Decreased risk for neurological diseases, such as Huntington’s Chorea, Parkinson’s disease, and Lou Gehrig’s disease. Oral creatine seems to help prevent and slow the progression of these diseases.
· Oral creatine has been shown to improve memory function and intellectual capabilities.
· Oral creatine reduces homocysteine levels, which has been implicated in atherosclerosis and heart disease.
· Evidence suggests that creatine use inhibits replication of the herpes virus, both I and II, which reduces the frequency and duration of outbreaks.
· Creatine use reduces physical and mental fatigue.
The recommended dose is five grams a day. There is no need to follow the "loading" instructions or to take it with high-glycemic carbohydrates. Just add five grams to some water and drink it with a protein and carbohydrate meal. Many studies currently underway are seeking to ascertain other possible benefits of creatine use.
8. Take a Good Multivitamin. Look for a brand that uses capsules, not tablets. Also, avoid brands that have high (more than 10 percent of daily allowance) levels of calcium. The calcium will block absorption of other minerals. Men should also choose a brand without iron, as should postmenopausal women. Our foods just don’t contain the nutrients we need to achieve optimal health, due to agricultural practices, factory meat production, and an over reliance on nutrient-deficient junk foods.
7. Eat Berries. Studies have shown that dark berries are filled with beneficial anti-oxidants. In particular, blueberries, blackberries, boysenberries, and raspberries have been shown to contain phytochemicals that can prevent cancer and strengthen the immune system. Berries make a great low-glycemic snack instead of chips or cookies, and they add flavor to protein drinks or oatmeal. Always try to buy organically grown berries, which are often available in the freezer section of large grocery chains, as well as in natural foods stores.
6. Eat Garlic. Or at the very least, take a daily garlic supplement (which may be better for your social life). Garlic has been shown to reduce cholesterol, improve insulin sensitivity, strengthen the immune system, fight some forms of cancer, reduce body fat, increase testosterone levels, and offer a host of other benefits. [My lengthy post on the miracle of garlic is available here.]
5. Increase Your Fiber Intake. We all should be eating about 25 to 35 grams of fiber a day, but most of us aren’t. One of the best ways to increase fiber intake is to eat more cruciferous vegetables (including broccoli, cauliflower, cabbage, and their relatives). Even on a low-carb diet, these vegetables are a healthy choice. If you can’t eat enough veggies to get your fiber, other good choices are ground flax seed, whole oats, apples, and whole wheat. As a last resort, fiber supplements are cheap and easy.
A diet rich in fiber has been shown to reduce cholesterol, reduce the risk of colon cancer, and improve insulin sensitivity due to its ability to slow gastric emptying. In fact, two heaping tablespoons of a fiber supplement can minimize the insulin released when drinking a high-sugar beverage.
4. Eat More Protein. Yes, Dr. Atkins was correct. However, you don’t need to follow the Atkins diet or any similar diet to reap the benefits of higher protein intake. In general, in the absence of kidney disease, a person should eat about one gram of protein per pound of body weight each day - and more is not bad. Replacing some carbohydrate foods with protein foods will increase your metabolism, provide more even and sustained energy, reduce body fat, provide greater feelings of satiety following a meal, and improve muscle strength if you are working out. There are many other benefits as well, all of which can be found by reading articles by John Berardi (www.johnberardi.com).
3. Eat Healthy Fats. Most Americans get too much saturated fat and too many trans-fatty acids (TFAs) from fried foods and hydrogenated oils, both of which are linked to heart disease, diabetes, and high cholesterol. TFAs have also been linked to some forms of cancer. We all should be including flax oil or ground flaxseed in our diets. The omega-3 fatty acids in flax have many health benefits, including reduced cholesterol, improved insulin sensitivity, reduced inflammation (for both rheumatoid and osteoarthritis), and a reduced risk for some forms of cancer. Omega-3 fatty acids also reduce the negative impact of saturated fats and TFAs. Other healthy fat choices include fish oil (several grams a day), GLA from evening primrose oil or borage oil, olive oil, almonds, walnuts, cashews, pumpkin seeds, and hemp seeds.
2. Begin a Weight Training Program. Even as little as one day a week of weight training will have profound effects on health. The earlier in life you begin to lift weights, the greater the benefit later in life, but you are never too old to begin. You don’t need to lift heavy weights, or build a lot of muscle, but you need to lift weights. Weight training has been shown to improve insulin sensitivity, reduce body fat, increase collagen density in joints, reduce cholesterol, improve heart health, improve bone density in postmenopausal women, and the list goes on.
If you’ve never worked with weights, hire a trainer to teach you the basic exercises and good form. Weight training is good for your health, but if your form is bad, you can injure yourself or aggravate existing problems. You don’t need to work with a trainer for the rest of your life, but for several weeks at the beginning, or for new ideas or exercises, a qualified trainer can be very helpful. Ask about certifications and interview trainers as you would a doctor or a lawyer. It’s important to find a person you feel comfortable with and who is knowledgeable.
And now, the number one tip for a healthy 2006 is . . .
1. Exercise! It doesn’t matter if you walk the dog for half an hour a day or train to compete in your favorite sport, get off the couch and move your body. You already know that exercise will help you lose weight, reduce the risk of diabetes, lower your cholesterol, improve your heart health, and make you stronger, so we can skip the basic facts.
What you may not know is that exercise improves mood in depressed people as effectively as some prescription drugs. Or that exercise can revive a lagging libido in both men and women. Or that exercise can improve self-esteem and the sense of control over one’s life. These psychological effects may not get much press, but they are as important as the physical benefits.
So, those are my top ten tips for a healthy 2006. Choose one item on the list and add it to your life each month. Start easy if you need to, maybe with eating berries instead of junk food for snacks, but stick to each change, one at a time. By 2007 you will be healthier and thinner, and will feel more control in your life. Make 2006 the year you change your life - the year you’ll look back on as the point in your life when you made the commitment to growing older in optimal health.
News You Can Use: More Research Updates
Here are some more research summaries from Exercise Etc.
FitBits
December 15, 2005
Exercise ETC's Review of Exercise Related Research
Compiled by Jeannie Patton, MS, CSCS
Running Faster Does Not Necessarily Result in Increased Fat Burning Rates
Low intensity endurance training is often recommended to ensure compliance and enhance fat burning, but If the goal is weight loss, theoretically the caloric cost of the activity should be as high as possible. The purpose of this study was to determine if there was a difference between energy expenditure and substrate use running the same distance at a high versus lower intensity.
Ten males and 4 females that were moderately endurance trained served as subjects. On separate days. Each subject performed a five-mile run at 70% and 95% of their individual anaerobic threshold. Energy expenditure was significantly greater during the higher intensity run, but there was no significant difference in the absolute amount of fat that was used, although the higher intensity trial used a statistically significantly greater amount of carbohydrates.
The results of this study indicate that both high and low intensity endurance exercises are effective for weight loss and fat loss. If caloric expenditure is the goal, then the time needed to reach that goal will be less with high intensity exercise versus low intensity exercise, but Fitness Professionals need to consider several other aspects when interpreting these results. The motivation of the client must be considered when recommending high intensity exercise. Clients working at higher intensities may perceive the exercise as uncomfortable and punishing, which could have an impact on adherence.
Rosenberger, Friederike. Et al. Running 8000m fast or slow: Are there differences in energy cost and fat metabolism? Medicine & Science in Sports & Exercise. 2005: 37(10), 1789-1793.
More Evidence That Strength Training Is A Viable Choice for Weight Loss
The American College of Sports Medicine and the Centers for Disease Control and Prevention recommend 30 minutes of moderate intensity physical activity at least 4 days per week. Moderate intensity is defined as physical activity that is performed at an intensity of 3-6 metabolic equivalents (METs) with an energy expenditure of 150 to 200 calories within those 30 minutes. The purpose of this study was to compare the calories burned during cardiovascular and strength training at moderate resistance.
Ten trained men performed 30 minutes of intermittent free-weight squatting at 70% of 1 repetition maximum and continuous cycling at 70% of VO2 Max. Measurements included VO2, caloric expenditure, heart rate, respiratory exchange ratio, work and rating of perceived exertion.
The researchers found that average caloric expenditure was 442 calories for the cycling activity versus 269 for the resistance activity. The subjects had a higher average VO2 for the cycling activity, and the total work was also higher for cycling than squatting. (Interestingly, perceived exertion was higher during squatting , although heart rates were identical for both cycling and squatting.)
On the surface, it appears that continuous aerobic activity results in a higher caloric expenditure than strength training for the same amount of time, but several factors must be considered: The 30 minutes of resistance training consisted of both work and rest periods so the actual time spent in work was only about 6 minutes compared to 30 minutes of continuous cycling. The work output per actual minute of exercise was almost double for the squatting exercise versus the cycling exercise. Fitness Professionals must also consider the effect of excess post-exercise oxygen consumption (EPOC,) which increases lean mass and metabolic rate and is associated with resistance exercise. When these factors are considered it appears that resistance training is a viable mode of exercise for weight management and can be used to fulfill the minimum amounts of recommended physical activity for Americans.
Bloomer, Richard. Energy cost of moderate-duration resistance and aerobic exercise. Journal of Strength & Conditioning Research. 2005, 19(4), 878-882.
Americans Living Longer Despite Increases in Obesity, Hypertension
The Associated Press reports that American life expectancy is at an all time high: 77.6 years. This is in spite of statistics that show that half of middle aged Americans have high blood pressure, 28% report "recent" low back pain, and 40% are obese. One reason for the increase in life expectancy, despite the increases in hypertension and obesity, are major advances in health care that allow people to live longer despite unhealthy lifestyles. Thanks to the increased use of cholesterol lowering drugs, cholesterol levels actually decreased, even as obesity increased. This study focused on Americans age 55 to 64, since these "near elderly" citizens represent a huge potential influence on the American Health care system. For example, in 2004 there were 29 million Americans in this age group; by 2014 there will be 40 million near-elderly Americans, thanks to the aging of the Baby Boomers.
Life Expectancy Hits All-Time High: Health Officials Say Obesity and High Blood Pressure Are Trouble Spots As reported by MSN. Mike Stobbe. AP 12-08-05 15:28 EST
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