Bodies By M.E.

IDEA Health & Fitness Association “We do not stop exercising because we grow old – we grow old because we stop exercising.” ~ Dr. Kenneth Cooper

I have been told that balance is the most important virtue. In a exercise program it is critical to the maintenance to overall health, each component of fitness plays a vital role in achieving optimal health.

We  all know by now the importance of cardiovascular exercise and seem to think that’s all we need to do. Strength training is often over looked because of time. Not only does strength training help prevent many chronic health conditions by increasing lean muscle mass  improving upon weight control. It minimizes the risk of injury by fortifying our muscles and bones so that we may enjoy an active lifestyle into our senior years. When thought of in these terms the returns are great.

The Center for Disease Control recommends muscle strengthening exercise on two or more days a week targeting all major muscle groups. The goal should be to perform each exercise for 8-12 repetitions to fatigue, no more than fifteen. I encourage 2-3 sets to insure muscle optimal muscle fiber recruitment.

Why all this fuss, because as we age we shrink, we literally lose muscle density unless we keep our bodies challenged through consistent and proper overload. Without  proper training women start to lose muscle mass by age 40, men age 50. The earlier you start the better but it is never to late, recent studies have reported strength gains into our seventies.

How many of you set time aside to strength train?

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How much exercise is enough? In this world of excessive information this questions poses much confusion, I’m honest enough to include myself. I spend copious amounts of time reading cutting edge data and passing it on to keep all those who will listen well informed.

A few years ago experts touted 20 minutes of moderate activity should do it, now that’s no longer 100% true. Recently the Center for Disease control recommended 150 minutes a week of walking and The National Academy of Sciences recommends 60 minutes a day. It is also clear from reputable data that 30 minutes of brisk walking is enough to prevent chronic health conditions like diabetes, heart condition, hypertension and certain types of cancer.

What about weight loss? In my opinion that is a whole different conversation. A recent study done at the Harvard School of Public Health stated that 30 minutes of activity may not be enough to control weight depending on the amount of calories we take in.
One hour a day of walking may be needed to prevent weight gain. If your cut short on time  a more vigorous work out is needed in order to burn the same amount of calories.

We all know exercise is a must, so lets make the time to make it COUNT!

When my clients ask me what is the secret to losing weight I usually explain the proven and well documented scientific data. The data states to lose one pound of fat you need to burn 3,500 calories so by cutting calories by 500/day you would expect to lose one pound per week (500×7=3500). I only wish it was that easy, I would really be a rock star to my clients!

This is what happens in the real world, we diet and exercise to lose one pound a week!  I preach slow and steady wins the race, patience is a virtue to comfort my clients. I am very happy to see a one pound per week  of weight loss, what’s frustrating is when the scale does not move. WHY?

The body has a built in self protection, once we have lost about 10% of our bodyweight cutting 500 calories a day isn’t enough to keep losing .

Here are some tips to help trick your body.

Add high intensity strength training.
Try high intensity interval conditioning.
My favorite, a cheat meal so your body does not think it is being starved.

Hope this helps!
Does anyone have any other tricks?

    Johns Hopkins Health Alert
Beans: Cheap, Tasty, and Good For You
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You may be tempted to think that if a certain type of food is so beneficial, there must be a catch. But beans and legumes stand out as one of the most amazingly accessible dietary staples you can find. Here are some bean basics.
Beans are cheap. A 1-cup serving of many kinds of beans costs less than a dollar.
Dry-packaged beans last for up to a year. Store them in a tightly sealed container in a cool, dry place.
Leftover cooked beans keep well. Place them in a covered container and refrigerate for up to five days or freeze for up to six months.
Canned beans are a great choice. They are convenient, easy to prepare, inexpensive, and just as nutritious as dry-packaged beans.
There is no legitimate excuse to be bored by dry beans and peas. Just a few of the myriad varieties include adzuki, black, dark red kidney, light red kidney, garbanzo, great northern, navy, pink, red, and pinto as well as lentils and soybeans.
Beans are a welcome addition in many dishes. Add them to salads, soups, casseroles, chili, taco fillings, and stews.
Beans make great dips. For a delicious bean dip that’s fast and easy, combine black beans, diced tomato, a sprinkle of cumin, a few sprigs of cilantro, and chopped red onion in the bowl of a food processor; process until smooth (or just mash with a fork for a chunkier dip), and serve with baked tortilla chips or raw fresh vegetables. Or mash some white beans with garlic and a drizzle of olive oil and serve with pieces of crusty whole-grain bread.
Beans pair beautifully with rice. For a nutritious side dish, toss kidney beans with hot brown rice; mix in canned diced tomatoes, chili powder, chopped scallions, and a squirt of fresh lime juice. Or serve beans and rice as a cold salad dressed with olive oil, cider vinegar, and fresh herbs.
How To Cook Beans. Although canned beans are as nutritious as home cooked, some people prefer the taste and texture of dry-packaged beans prepared at home. The secret to delicious beans is soaking them before cooking, and you have several ways to do this:
Overnight soaking. Place beans in a pot or bowl of cold water. (Use 10 cups of water for each pound of dry-packaged beans.) Cover and let sit overnight. The next day, drain the beans, rinse them, add fresh water (6 cups per pound of beans), and cook.
Quick soaking. Place beans in 10 cups of hot water per pound of beans. Heat to boiling and let boil for two or three minutes. Remove pot from heat, cover, and let sit for one hour. Drain, rinse, add fresh water (6 cups per pound of beans), and cook.
Hot soaking. Follow the directions for quick soaking but allow covered beans to sit for four hours instead of one. Hot soaking breaks down substances in beans that cause flatulence and makes them easier to digest. After beans have finished soaking, they need to simmer for 30 minutes to two hours, depending on the type of bean.
Posted in Nutrition and Weight Control on March 31, 2010

Perceptions often determine reality. It’s unfortunate that much of our society has been conditioned to perceive what is good and healthy for us as also that which is “not fun” or “comfortable.” Consequently, many people cringe when hearing talk of physical exertion or glutton-free nutrition. Now, a recent study suggests that simply perceiving and consuming a food that is “healthy” may lead to increased hunger and overeating.

College students were asked to sample a protein bar and were told either that they were testing “a new health bar,” or a “chocolate bar that is very tasty and yummy with a chocolate-raspberry core.” Some time afterward researchers questioned the students about their hunger. Interestingly, hunger was rated higher by those who consumed the bar labeled as “healthy.”

Moreover, a control group who did not receive anything to eat, but who did examine the bars, was also asked to rate their hunger at the later time. The controls reported hunger at the same level as those who had eaten the bar labeled as “tasty and yummy.”

In a second study, researchers used bread instead of a protein bar, and labeled the bread in a similar manner. Afterwards, participants were offered pretzels. The participants who ate the bread labeled as “low-fat and nutritious” also ate more pretzels.

The third component of the study provided a choice of two protein bars, randomly labeled as healthy or tasty. In this case, ratings of hunger were similar between groups indicating that the power to choose may be as important as perceived deprivation.

In any weight loss program it is important to understand the psychological and emotional relationships people have with food. Avoid labeling foods with the understanding that people may be more likely to overeat later if they perceive to be depriving themselves of satiety.

HealthDay. Calling a Food ‘Healthy’ May Make You Hungrier. Friday, April 2, 2010.

A recent study appeared in the January issue of the Journal of the American Dietetic Association stating that commercially prepared food may contain 20%  more calories than posted on the food label.

The  goal of the study, conducted by Tufts University researchers, was to examine the accuracy of the stated calories of foods selected for weight loss and sold in stores and restaurant chains across the United States. The researchers found that calories listed on 29 restaurant food labels contained 18% more calories than posted and frozen meals contained 8% more calories than listed on the label.

Why, the study revealed that the U.S. Food and Drug Administration  allows up to 20% excess energy content but weight must be no less than 99% of the stated value. This might lead manufactures to add more food per package to insure compliance with the standards.

As health conscience consumers the only way to deal with this discrepancy in food labeling is to avoid processed food all together.

A recent study appeared in the January issue of the Journal of the American Dietetic Association stating that commercially prepared food may contain 20%  more calories than posted on the food label.

The  goal of the study, conducted by Tufts University researchers, was to examine the accuracy of the stated calories of foods selected for weight loss and sold in stores and restaurant chains across the United States. The researchers found that calories listed on 29 restaurant food labels contained 18% more calories than posted and frozen meals contained 8% more calories than listed on the label.

Why, the study revealed that the U.S. Food and Drug Administration  allows up to 20% excess energy content but weight must be no less than 99% of the stated value. This might lead manufactures to add more food per package to insure compliance with the standards.

As health conscience consumers the only way to deal with this discrepancy in food labeling is to avoid processed food all together.

A recent study appeared in the January issue of the Journal of the American Dietetic Association stating that commercially prepared food may contain 20%  more calories than posted on the food label.

The  goal of the study, conducted by Tufts University researchers, was to examine the accuracy of the stated calories of foods selected for weight loss and sold in stores and restaurant chains across the United States. The researchers found that calories listed on 29 restaurant food labels contained 18% more calories than posted and frozen meals contained 8% more calories than listed on the label.

Why, the study revealed that the U.S. Food and Drug Administration  allows up to 20% excess energy content but weight must be no less than 99% of the stated value. This might lead manufactures to add more food per package to insure compliance with the standards.

As health conscience consumers the only way to deal with this discrepancy in food labeling is to avoid processed food all together.

In a report published in the British Journal of Nutrition, switching over to lower sodium food products may do more than just lower blood pressure it may also benefit bone health by reducing calcium loss.

The researchers stated that this additional benefit may be the result of a decrease in urinary calcium excretion when on the lower sodium DASH diet.

The subjects salt reduction seems to have long term effects on bone health but  more research is needed to confirm the lifetime benefits of a DASH- type diet.

Can Running Lead to Heart Disease?

It’s widely accepted that physical exercise offers vast benefits from improved cardiovascular health and disease prevention to improved athletic performance. Every once in a while, however, researchers are stumped by anomalies that appear to challenge that prevailing belief. Many of these anomalies occur among elite athletic populations who many assume to possess the lowest risk of disease and disability.

For instance, in a recent presentation to the American College of Cardiology it was reported that long-distance runners may have a higher risk for coronary plaque build-up. Calcified plaque in the coronary arteries is, of course, the primary mechanism responsible for heart attacks.

Researchers measured the volume of calcified plaque in the coronary arteries of 25 long-distance runners and 23 symptomatic heart patients using computed tomography angiography or CT scan. The runners had raced at least one marathon per year for 25 years.

Surprisingly, the volume of calcified plaque in the arteries of long-distance runners was 60% greater than the symptomatic controls, although there were no symptoms amongst any runners. Researchers speculate that long-term systemic inflammation may be responsible as a consequence of frequent vigorous exercise. What does this mean for elite marathoners?

Although this study might result in speculation that excessive endurance exercise results in higher disease risk, there are other factors to consider; the primary factor being lower mortality amongst long-distance runners. However, this information could be useful to long-distance runner who might now focus on managing inflammation better through nutrition and supplementation.

Schwartz J, et al (2010) Does long-term endurance running enhance or inhibit coronary artery plaque formation? A prospective multidetector CTA study of men completing marathons for least 25 consecutive years. American College of Cardiology. 1271-330.

Visceral fat is considered the most dangerous kind of fat, as it invades vital organs and compromises optimal function. Individuals with higher amounts of visceral fat are more likely to develop type 2 diabetes and heart disease.

According to researchers at the University of  Alabama at Birmingham, regular exercise can keep visceral fat at bay. The 97 participants were randomly assigned to three groups: aerobic training, resistance training, or no exercise. They were also placed on a 800 calorie a day diet and lost a average of 24 pounds.

Participants in the exercise group were asked to continue exercising 40 minutes twice a week for 1 year. Researchers found that those who continued exercising despite modest weight regains, regained 0% visceral fat a  year after they lost the weight, states Gary Hunter PhD. Those who stopped exercising, and those who weren’t on a exercise regime at all averaged approximately 33% increase in visceral fat.

Take home message- A small amount exercise facilitates valuable health benefits and prevents life altering chronic diseases .