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October 2006
Health News
The Atlanta Journal-Constitution
Vitamin C supplements can reduce risk of catching a cold,
A daily 500-mg dose of vitamin C is effective in reducing the incidence of colds, according to the results of a study reported in the European Journal of Clinical Nutrition. A group of 244 subjects received a daily supplement of either 50 mg or 500 mg of vitamin C over a five-year period. There was no difference between the two groups in the duration or severity of infection; however, the group taking 500 mg daily caught far fewer colds - a 66% decreased risk of catching three or more colds over the course of the study. The significantly smaller number of infections is especially remarkable because, over the five-year period, the participants were repeatedly exposed to several cycles and seasons of cold viruses.
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National Diabetes Month- The Best Way to Treat Obesity, Part 1
The Atlanta Journal-Constitution
In a world of traditional Western medicine, the medical and pharmaceutical companies are constantly on a search to find drugs to treat chronic diseases. Type II diabetes is no exception, especially considering the prevalence of it. Interestingly, there are ways to reverse the effects of diabetes without popping a pill. Knowing that I am fitness professional, I’m sure you may think that I am going to say- “exercise and eat right.” Well, there is a little more to it than that and most importantly, you need to know why doing the right things has positive effects on diabetes.
Before I go any further, I feel compelled to tell you that if you have or think you have diabetes, you need to see a medical professional. Preferably, you would see an endocrinologist. Any way you look at it, you will most likely need medication (like glucophage, etc.). Also, I need to remind you of the role of insulin in the body, which is to allow blood sugar to be extracted into the muscle and other tissues. It is also responsible in breaking down fat.
Okay the best way to treat Type II diabetes is yes, to “exercise and eat right.” As always you need to incorporate the synergistic effect of resistance training (weight lifting), cardiovascular exercise, and supportive nutrition if you want to beat diabetes. Every endocrinologist I have known states that as well. Here are the reasons why:
The Insulin Effect of Exercise
When you exercise (with weights and with cardiovascular training), your muscles do a very unique thing. It starts to extract blood sugar without the use of insulin. More interestingly, the body will begin to release glucose (blood sugar) from the liver to balance things out. (That’s a really good thing isn’t it?)
Even better, when you lift weights and increase your muscle tone, your muscle will extract even more blood sugar even at rest. Studies show, that many Type II diabetics are able to decrease the amount of diabetic medication as a result of exercise. There are even some reports that when caught early, diabetes can solely be treated with exercise and eating right (under the care of a physician). This can prevent you from taking med’s and can possible create physical changes in the body that makes your insulin regulation normal again.
In part 2 (next week’s blog), I will tell you the importance and role of nutrition to fight this horrible disease.
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Good Food Choices And The Ingredients To Steer Clear Of
The Atlanta Journal-Constitution
In your quest for a better body, it’s been established that food is the largest factor in the visual and internal part of the action equation. Whether you want to lose weight, gain it or maintain it, you need good foods to choose from. I am going to present you with options to add to your basic grocery list. Fill your cabinets, pantries and refrigerators with as many of the following foods as your taste buds will allow. There are some very specific foods that you should steer clear of and I will name them also. The more closely you stick to using these foods in their natural state, the more quickly you will have that body that you’ve been dreaming of.
Good Foods List
Bananas, Dried Fruit, Fig Bars, Grapes, Kiwi, Papaya, Strawberries, Raspberries, Blueberries
Broccoli, Spinach, Tomatoes, Garlic Corn, Potatoes,
Beans, Lentils, Brown Rice, Pasta
Beef, Chicken, Salmon, Tuna
Carrot Juice, Skim Milk, Orange Juice, Water
Eggs, Low/No-Fat Cheese, Low/No-Fat Yogurt
Oatmeal, Whole grains, Cereals
Almonds, Walnuts, Pecan, Cashews
Garlic, Tomatoes, Spinach
Protein Powder, Peanut Butter
Steer Clear of the following ingredients
Sugar, Enriched products, Saturated Fat, Trans Fat, High Fructose Corn Syrup, Hydrogenated Vegetable Oils, Fried Foods, Processed Foods, White flour.
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Addicted To the Gym
The Atlanta Journal-Constitution
Are you an Addict?
Answer the following questions (honestly) and add up your points to see where you are along the exercise continuum.
- IF I MISS A WORKOUT;
a. I may feel guilty, but I feel good about how much I exercise, so it’s not a big deal. ( 1 point)
b. I feel very guilty and vow to make sure that I don’t miss another day that week. ( 2 points)
c. I feel guilty and anxious to the point that it ruins my entire day and I can barely concentrate. ( 3 points)
- WHEN IT COMES TO EXERCISE AS A CHOICE;
a. I may crave exercise, but it’s always a free choice. (1point)
b. It sometimes feels like I don’t have much of a choice in the matter, I just feel compelled to exercise(2pts.)
c. Most of the time, it feels more like exercise is controlling me instead of making a conscious choice. (3pts)
- IF I’M FORCED TO STOP EXERCISING FOR A DAY OR MORE;
a. It burns me out and I don’t feel as good, but I can still function normally. ( 1 pt.)
b. I get anxious and irritable and it’s difficult to focus on something else. (2pts)
c. I feel very depressed, have mood swings and can barely get through each day. (3 pts.)
- REGARDING HOW I SCHEDULE MY TIME;
a. I might choose exercise over hanging out with friends but not often. (1 point)
b. I frequently choose exercise over spending time with friends. (2pts.)
c. I always choose exercise over social time. (3pts.)
5.MY EXPERIENCE WITH INJURIES HAS BEEN:
a. i generally stay injury-free, but if I am injured, I take time off to heal.(1 point)
b. I find myself with more and moe nagging injuries and usually exercise through them. (2pts.)
c. I am almost always in pain, but I can’t imagine taking time off because of it. (3pts.)
HOW YOU SCORED
If you scored 5 to 6 points, you are balanced. Exercise is a positive habit. You enjoy working out, and if helps you feel good mentally and physically.
If you scored 7 to 10 points, you have some compulsive tendencies. You sometimes struggle with a compulsion to exercise, which isn’t always healthy. Try re-evaluating your motivation for exercise and whether you actually enjoy it.
If you scored 11 to 15 points, you’re in the danger zone. Exercise controls you more than you control it. Consider taking a step back, taking a break and re-examining your relationship with exercise.
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Weight Loss and Fitness Myth #8: Exercise on an Empty Stomach in the Morning will Help You Burn more Fat
The Atlanta Journal-Constitution
A while back, a study demonstrated that cardiovascular exercise on an empty stomach in the morning can help you burn more calories. The only problem is that the “extra” calories used was so minimal that it was really considered to be invalid evidence. (Unfortunately, this lead to another myth that stated your metabolism is higher in the morning than any other time of day. Well, that’s not true either. If anything, it would be at it’s lowest considering you have been sleeping for a few hours. I’ll talk about this more another time.)
Here lies the other problem. Nothing was mentioned as to where do the calories come from. If you recall in myth #4 (aerobic exercise will burn the most fat), you can potential utilize muscle protein as a source of energy. (I bet you remembered didn’t you?) This is what you want to avoid, as muscle is the only physical location that utilizes fat as energy. The only way to insure this doesn’t happen is to eat.
This is the reason why we call our first meal in the morning- breakfast. You are breaking your fast from sleep. It is important to eat to sustain muscle and give you the energy you need to get going for the day.
Now, if you are thinking you have to eat a gigantic breakfast before exercise that is not the case. If you have to do your exercise in the early morning hours, all you have to do is eat an easily digestible carbohydrate such as oatmeal or cream of wheat. After you are done exercising, be sure to eat again and combine it with a lean protein source such as chicken or turkey bacon. If it needs to be faster than that, then consider getting some protein powder or reevaluate your lifestyle.
For some extra motivation for you, studies demonstrate conclusively that eating first thing in the morning helps you regulate meals and snacks better throughout the rest of the day. It also demonstrates that you are less likely to have those latter day food overloads. So, please, for your own sake eat breakfast.
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Estimating Calorie Requirements for Weight Loss
The Atlanta Journal-Constitution
When you declare that you want to “lose weight”, what you really mean is that you want to lose fat. Spot reductions are nothing more than man-made myths and a skilled plastic surgeons payday. There are no simple fixes or magic pills to remove the saddle bags, cellulite and back fat problems that plaque so many people. Love handles, excess abdominal fat, floppy arms, all areas we can each claim as one of those sore spots in our unending quest for a better body.
If you don’t remember anything else, remember this Fat only disappears when you burn more calories than you consume.
Knowing your body fat percentage can help you determine if your weight loss goals are realistic. Understand that weight loss doesn’t always mean fat loss. “Weight” consists of both lean body mass and body fat. For example:
Estimating the Nutrition Needs of a 140 pound Woman
The first step is to calculate energy needs (Calories) by calculating the 140-pound female’s daily energy expenditure.
Multiply bodyweight (in pounds) by 11: 140x11 = 1540 Calories.
Next, choose the correct exercise level and multiply the Calorie number determined above by the percentage associated with the exercise level. 20% for no exercise 25% for light exercise every day 30% for moderate exercise every day 35% for very intense exercise 3 or 4 days a week:
In this example, 25% is used because we are guessing that the woman exercises moderately. Therefore, the physical activity energy expenditure would be: 1540 x 0.25 = 385 Calories.
Add this number to the original number to get total energy expenditure: 1540 + 385 = 1925 Calories.
This client would need to eat 1925 Calories per day to maintain bodyweight.
To start fat loss, adjust total energy expenditure by 0.9 to get a 10% Calorie deficit. = 1925 x 0.9 = 1732 Calories per day is the daily goal intake for fat loss for this client.
General Body Fat Percentage Categories
From the American Council on Exercise
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
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Wipe down Your Workout
The Atlanta Journal-Constitution
It’s a surprising way to protect your health during cold and flu season.
Your have probably heard that regular workouts can strengthen immunity, but even the cleanest gym can be an unexpected source of germs that can make you sick. Spending just a few seconds disinfecting equipment before you use it may help stave off the sniffles (more than half of cold and flu viruses are caught by touching your eyes or nose after handling a contaminated area). Who knows how many people have held onto that treadmill rail before you or what germs were on their hands. Cold viruses can live on most surfaces including gym equipment, up to 72 hours. Don’t rely on your gym’s bottle of disinfectant solution. Carry some disinfecting wipes in your gym bag. Use one wipe for each piece of equipment, and make sure you rub down the buttons and handles. Don.t forget yoga mats and free weights they are just as likely as cardio machines to carry bugs. And try to avoid rubbing your face until you can wash your hands after your workout.
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Fighting Cancer with Exercise and Nutrition
The Atlanta Journal-Constitution
As you may be aware of, this month is Breast Cancer Awareness Month. You are probably also aware of the most common forms of treatments associated to cancer. Mainly, you hear about radiation and chemotherapy. What you may not be aware of is that many other programs are coming into fruition to prevent and recover from cancer.
Understandably, recovering from cancer of any kind can be very distressing for the patient. You suffer from a weakened immune system, muscle atrophy, fatique, weakened bones, and myriad of other side effects. Interestingly, more post treatment programs have been reinforcing the basics of a healthy lifestyle to recover and to prevent remission. These programs include nutrition training, weight training, cardiovascular exercise, and yoga (meditation). After and during recovery, the key thing is to have a program that takes it slow and light.
At Piedmont hospital, there is such a program called PINK to help. For more information go to www.piedmontcancerconnection.org or call 404.605.1969. Tomorrow, I will be interviewing Jennifer Hopper and Carolyn Helmer (on my radio show) who is in charge of the program. On my show Fitness Mythbuster, we’ll be talking about the next point I am about to make.
Though there is no way possible to say that an exercise and proper nutrition program will always prevent cancer, there is proof that a healthy lifestyle can contribute to preventing cancer. More and more, studies are proving this fact. Just like most other chronic diseases such as diabetes, heart disease and osteoporosis, cancer can be prevented and treated with a healthy lifestyle.
It is said that an “ounce of prevention is worth a pound of cure.” Take the time to include a regular regimen of weight lifting, cardiovascular exercise, and nutrition not just to fit in a nice pair of pants or have six-pack abs, but for your health. It can save your life.
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Quick Answers to Frequently asked Questions
The Atlanta Journal-Constitution
Some of the following are questions that I’ve either been asked or I’ve overheard being asked at the gym
Is there a difference between Body Fat (BF) Measurements and Body Mass Index Measurements (BMI)
BF is a measure of how much fat you have on your body while BMI is a measure of weight compared to height. BMI has nothing to do with muscle or fat or weight.
Body Fat Scales or Body Fat Calipers
Body Fat Caliper readings taken by a qualified trainer or other professional are best. The body fat scales can give you a decent idea of where you are but the readings can be skewed based on the amount of water that you drink, the meals you eat, the time of day you weigh.
Cardio or Weights first for Fat Loss
Weight train first. It generally takes your body 15 to 20 minutes to get into fat burning mode, so do the weight training first when your body is strongest. Finish up with cardio.
Does Early Morning Cardio Burn more Fat?
When you first awake your muscle glycogen and blood sugar are both low creating a favorable environment for burning fat over carbs.
What do the terms Catabolic / Anabolic actually mean?
Catabolic is the term used to describe muscle breakdown. Anabolic is used to describe muscle building.
Most Effective Exercise for Building Biceps… EZ Bar Vs Straight Bar
The straight bar with a narrow grip is the most effective for building the biceps. The EZ bar will work the bicep but the position of the hands causes the brachialis muscle (which lies under the lower portion of the bicep) to share the workload taking some of the stress off the bicep.
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Training Your Back
The Atlanta Journal-Constitution
Have you ever been told to change your grip during lat pulldowns to target different muscles?
How about squeezing your scapula together during seated rows for a better upper back workout? A study published in Dynamic Medicine found that a wide-grip lat pulldown does not significantly increase the activity of your latissimus dorsi muscles compared to a close supinated grip (palms facing in), nor does a close supinated grip preferentially activate the biceps. Activity in the latissimus dorsi is actually higher during the seated row than during lat pulldowns with a wide or supinated grip. The highest activity of the trapezius and rhomboids occurs during the seated row, but retracting the scapula does not influence muscle activity. The bottom line? Stick to the seated row instead of the lat pulldown to train your upper and middle back muscles, and don’t worry about squeezing your scapula together if you don’t already do it.
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Treats You Can Give Your Kids (or other kids) Other Than Candy!
The Atlanta Journal-Constitution
Along with adult obesity, childhood obesity is still on the rise. It seems to be never ending fight to keep your kids away from sugar filled treats. There seems to always be parties, special occasions (that happen more than occasionally), and a lot of eating out. Halloween is the epitome of all gluttony. So, what do you do? Other than giving kids candy, there are things that they can do other than get that “sugar high.” Here are a few ideas:
Trade Candy For Toys - I actually learned this idea from a child psychologist a few years ago. This is how it works. Go ahead and do the regular door to door Trick or Treating. Once you have all the candy, you can give your child the option of trading in candy for toys. You can make each piece worth a certain dollar amount to apply to a toy or have them trade in their entire loot for once really nice toy. Be sure you mention the idea before you actually take them out. This will give them the opportunity to think about what they want. You’ll probably be surprised that your child would rather have a toy (something that lasts), over candy.
Go To An Event - Many churches and community centers are having events on Halloween. They’ll be some candy there, but the kids are more into playing games and stuff. You know vigorous activity. Check with you church, synagogue, or local community center to see what they’re doing.
Go To A Movie Or Rent a Movie and Have a Party - At the movie there will still be some treats, but it will be a heck of a lot less than what you would get trick or treating. If you rent a movie and have a small party of friends at your home, you can have more control over what your child eats. They may even enjoy it more than going from one house to another anyway.
Do a Combination of These Ideas - You don’t have to stick to one particular idea. My wife and I usually take our kids to the church, and then visit a couple of homes of people we know really well. It’s safer that way anyway. Plus, our kids really enjoy seeing the people they know.
Special Note: For those who want to give away something other than candy and not be a “party pooper,” my wife has come up with a wonderful idea that is actually less expensive and more fun for kids. At Wal-Mart, she bought tons of little boxes of stickers, removable tattoos, and Playdoh and put them in decorative little plastic bags. Our kids helped her put them together. They had fun doing it and other kids love them (we’ve already been giving them out). It’s just one small way we can contribute to healthy behavior, yet still have fun.
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Best Exercise and Cardio Choices for Bad Knees and Aching Feet
The Atlanta Journal-Constitution
Exercise may be the best medicine for chronic achy knees, but you must use good form and technique.
The First Rule for Exercising Knees
Never bend your legs to a point where your knees stick out past your toes. That puts a lot of pressure under the kneecap. This not only applies to the following exercises but also when you’re stretching or doing aerobic activities such as step aerobics.
Except where stated, do 10 to 12 repetitions of each of the following, two or three times a week.
Partial Squats
Stand about 12 inches away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes.
Step-ups
Using an aerobic step bench or a staircase, step up onto the step with your right foot. Tap your left foot on the top of the step, and then lower. As you step up, your knee should be directly over your ankle. Repeat with your left foot.
Side-lying Leg Lifts
Wearing ankle weights above the knee, lie on your left side, legs straight and together, with your left arm supporting your head. Keeping your right foot flexed and your body straight, slowly lift your right leg to about shoulder height, then slowly lower. Repeat with your left leg.
Best Cardio for Bad Knees and Achy Feet
The Rebounder.
Remember the trampoline? Well here’s the latest. You jump around and get a workout. You can also get a rebounder with a balance bar and use the bar to adjust the intensity (the bar also helps to keep you from falling off).
Get one that’s very portable so you can take it outside.
Combine bounding and abs in the same workout.
While on the rebounder, Use “Heavy Hands”, hand-held weights that really increase your cardio benefit,
The Recumbant Cycle
Comfortable ride. Easy to pass the time with reading or viewing a television screen. Great for those with bad knees and bad backs (make sure you sit correctly and position the seat properly)
The Stationary Bicycle
Like the Recumbant cycle, great for shaping and defining the legs.
The Elliptical Machine
Ellipticals, appropriate for all fitness levels, maximize the time spent exercising while minimizing wear and tear on your joints. Using ellipticals is a great way to add to or improve your cross-training workout.
Melt away Fat with Intervals
The Atlanta Journal-Constitution
Looking to blast off some stubborn fat? Interval training takes you back and forth between intense and moderate exercise all in one session.
For instance, why not jog on the treadmill for three minutes between each set while you train your upper body? This will reprogram your body to burn body fat as fuel as opposed to dietary calories alone. In fact, training with intervals can increase how many calories you burn every minute. You can jump from as little as a 0.06 calorie burn per minute to 4.8 calories in a minute after just six short weeks of intrval training.
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Weight Loss and Fitness Myth #9: You Must Consume Less Calories Than You Expend To Lose Body Fat
The Atlanta Journal-Constitution
I remember when I was in high school chemistry class, the teacher had us take a potato chip and burn it. Though it took a few seconds, the chip burst into flames and disintegrated. The purpose of this exercise was to demonstrate the First Law of Thermodynamics.
The First Law of Thermodynamics states that energy can neither be created nor destroyed – only converted from one form of energy to another. When you eat food, you are basically transforming food into energy for your body. In order to do that, you use energy to break down the food. Kind of ironic, isn’t it? You actually measure this energy in kilocalories, but you know it as just calories.
Now, here is the kicker. Not all calories are the same. Now listen carefully, I know no one can’t argue that 1 calorie doesn’t equal 1 calorie. It does. That’s like asking, “What weighs more, a ton of feathers or a ton of bricks?” However, the amount of energy that is needed to break down different food substances that have the same amount of calories can vary greatly. To give you an example, I want you to think of the difference between burning a piece of cardboard and a piece of wood. Imagine that they are equal in the amount of “calories” they have. Which would burn faster, the cardboard or the piece of wood? Even though they both have the same amount of energy, the cardboard will burn much faster. Why? Because the amount of energy released in heat does not have to be as great. It simply “breaks” down easier.
Just like that potato chip I mentioned earlier, it burned up quickly. Try taking a piece of raw broccoli and doing the same thing; you will have to stand there and hold the flame to it. (But don’t try this, please take my word for it.) Compare the potato chip to the broccoli - which do you think will digest faster?
Unfortunately, you have been told that depriving yourself of food (that is calories) will optimize our weight loss efforts. You hear this from weight-loss centers, infomercials, and magazine articles. Weight loss might be initially achieved, but weight is nothing more than gravity pulling an object toward Earth. Most of the initial weight you lose is water and stored food in the digestive tract. Once you start decreasing the carbohydrate energy, you begin utilizing proteins as fuel. By eating less, it’s really not fat you’re losing but muscle and everything else that is important.
Now, what does this really mean? It means you need to eat regularly throughout the day to keep burning calories efficiently. You see, by eating regular meals throughout the day you are constantly providing fuel to your metabolism, your body. This keeps the thermogenic engines burning, or that is, your metabolism will be working in high gear. However, you still have to eat the right kinds of food with the right consistency. Even if your caloric intake is low, when you eat hamburgers, French fries, and Pop-Tarts as the staple of your diet, you are going to have problems.
The main point to take from this article is that you must eat and eating less is not always the answer. You must eat regularly and it still must be healthy foods. These foods are lean proteins (e.g. grilled chicken, canned tuna), starchy carbohydrates (e.g. sweet potato, brown rice), and plenty of fibrous carbohydrates (e.g. broccoli, pepper, and any green leafy vegetable). Supportive nutrition, combined with weight training and cardiovascular exercise will guarantee your body fat loss efforts.
If you would like more weight loss and fitness “mythbusts” go to www.FitnessMythbuster.com or e-mail me at kelly@kellyhuggins.com to receive the full article.
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