Bodies By M.E.

I have always thought of Halloween to be the start of the “Holiday Season”. To be specific the start of what could be a slippery slope to our seasonal weight gain that starts in October and ends on January 1st (maybe). To help us ward off those spooky little voices calling out from the candy bucket here are some helpful hints for those of us trying to maintain a healthy diet when the candy corn, Reese’s peanut butter cups (my favorite), and other treats hit.

What ever you do, do not by your favorite candy.
Use the kids trick or treat time as your own time to get your daily walk in.
Try to buy healthier treats. Such as low sugar or lower fat candy.
If you must, only allow yourself one piece of candy a day.
My favorite, give it away fast!

Hope this helps, good luck!

Fall is the time of year endurance athletes kick into over drive. Usually the weather is cool, crisp and favorable for longer events. There is also no shortage marathons and charity events. With that comes plenty of over training and over use injuries.

Various studies have reported that 70% of runners sustain some form of running related overuse injury, with 80% of injuries occurring at or below the knee. A report published in Sports Health: A Multidisciplinary Approach (2009; 1{3},242-46) suggests that hip dysfunction may be the blame.

University of Calgary Running Injury Clinic lead study author, Reed Ferber, stated on a review of the literature foot pronation and inadequate hip muscle stabilization are top causes for injury. Idea author and presenter Jason Karp,PhD, believes a variety of factors can come into play such as over use and poor running mechanics. Weak hip abductors can also contribute to knee pain by causing the femur to bow inward upon landing rather than landing in a straight line when running.

A solution to this type of injury may be to incorporate hip abduction exercises into your strength training programs, such exercises can be preformed in a variety of ways such as on  a stability ball, strength training machines, cable systems or on all fours.

I am often asked what is the best cardiovascular exercise, my response, do what you like because you are more likely to do it. It is only human nature that if we really enjoy an activity we will continue the activity, if not even though we know it is necessary the enthusiasm wears thin.

Dancing has grown in popularity thanks to all the reality shows available and dancing for fitness in starting to take hold. I have had people tell me about their dancing for fitness exercise routine whether they participate in a class or a DVD in their own home. I think it is great because they are moving enough to encourage health related benefit, they are smiling and having a great time. That is a great combination because it guarantees coming back again.

Research recently presented by the American College of Sports Medicine reported that dancers increase heart rates and improve energy expenditure. The study focused on three different types of salsa dancing ,typical, rued a de casino, and night club salsa dancing. All three increased heart rate, but night club dancing achieved greater results. As with any exercise, practiced regularly, salsa dancing can make improvements in health related fitness .

Take Home Message- Swing those hips!

Fatigue makes cowards of us all.
Vince Lombardi

Fall is the time of year that certain foods come to mind, squash, apples, pumpkins and nuts. As I make my way around my morning walk in the woods I notice there are many nuts on the ground and plenty of squirrels gathering them up for hopefully not so long of a winter. Here is my take, these cute little squirrels with the bushy tails are way ahead of us.

Walnuts have been recently been touted for exceptional health benefits. They are high in fiber, B vitamins, magnesium, and antioxidants. Walnuts are high in plant sterols and heart healthy omega-3 fatty acids.

Two recent studies one which appeared in The American Journal of Clinical Nutrition, examined whether consuming walnuts had an impact on serum lipid markers that effect heart health. The researchers found that both total cholesterol and LDL were lower in participants who consumed walnuts.

In a study published in Nutrition Journal that eating walnuts may improve prostate and vascular health in older men who are at risk for prostate cancer.
Those in the control group who took a walnut supplement for 8 weeks had a significant decrease in serum blood levels and PSA levels.

TAKE HOME MESSAGE- Add walnuts to your plant base diet.