Health Tips Archive

February 1, 2011

Supplement Use

As I stroll through Costco this week, I see numerous individuals, especially older individuals, browsing the supplement isle. Beware of supplements! There are a number of supplements whose claims are not substantiated in humans. Take caution when considering the following:

1. Glucosamine chondroitin sulfate,: In the Gait Trial, there was no difference in pain or favorable changes in joint tissue between the groups that received, glucosamine, the prescription treatment Celebrex or placebo. It’s expensive, and perhaps physical therapy and/or weight loss may be more beneficial.
2. Beta carotene: A powerful antioxidant. Dietary sources reduce the risk of cancer; however there is some evidence that high doses (as in supplements) may have the opposite effect.
3. Resveratrol: It is the active ingredient in red wine. Alas, the French paradox! Pinot Noir having the greatest amount. Although it demonstrated a reduced risk of heart disease in rats, supplements have not been tested in humans.
4. Acai: It is high in antioxidants, which are very beneficial age and disease fighters; however, the claims that it speeds up weight loss is unfounded.
5. Quercitin: Remember “An apple a day keeps the doctor away?” Quercitin is the flavonoid found in apples and onions.
6. Vitamin E: In the Women’s Health Study it was thought to decrease this risk of heart disease. It is also associated with a lower risk of cancer.  Recent evidence has rebuked Vitamin E supplementation, as it is has been recently demonstrated to increase stroke risk. The best sources are from foods, such as avocado, nuts and olive oil.
7. In a recent article in the Archives of Internal Medicine, data from the Iowa Women’s Health Study, failed to show that supplements lowered mortality risk in older women.  Although they may not “hurt you”, it does become expensive.
8. Vitamin D: Our bodies make vitamin D when we are exposed to the sun. Because of the increased use of sunscreen, vitamin D deficiency is more prevalent. Vitamin D deficiency has been associated with cardiometabolic disorders, cancer, cognitive dysfunction and bone loss. Your vitamin D levels should be between 30ug/mL and 40ug/mL. Have your serum D levels tested at your next physical and have your physician make a recommendation.    

Supplement use, should be discussed with a physician or pharmacist. I personally try to eat at least 5 servings of fruits and vegetables daily, have some walnuts or almonds, drink a glass of red wine, and fish at least 2x/week. But if you must supplement, have a multivitamin and some fish oils. You will excrete what you don’t need. Worst case scenario, is expensive urine!

January 20, 2011

The Perils of Sitting

Did you know that the average American actually sits more hours per day than he/she sleeps?

Living a sedentary life increases your risk of non-communicable diseases: heart disease, cancer, diabetes and lung disease. You can choose whether you “get” those diseases or not. Sitting makes us fat…obese individuals sit for 2.5 hours more per day than normal weight individuals. Even if you are a regular exerciser, individuals who sit more than 6 hours per day are 40% more likely to die 15 years prior to someone who sits 3 hours or less per day.

On the average, a155 lb. person burns about 14 calories per hour sitting. Sitting includes working at a computer, listening to music, watching television.  Light walking is considered walking to and from the copier, shopping, or cleaning the kitchen. It burns an average of 141 calories per hour for that same 155 lb. person. Get up at least once every hour or so and move for 5-10 minutes. It will be good for your health. You may also find that you are less stressed and more productive at work.

January 13, 2011

What are Brassica vegetables?

Examples of brassica vegetables are cabbages, kale, turnips, rutabaga, radishes, broccoli, brussel sprouts and cauliflower. Brassicas are more commonly known as cruciferous vegetables and are a regarded for their high levels of soluble fiber, vitamin C and selenium and immune boosting properties. The most unique property of brassica is that they contain indole-3 carbinol, which boost DNA repair and appears to block the growth of cancer cells.  Consuming 1 or more servings per day reduces the risk of colon, rectal, lung, and many other cancers.  To preserve the antioxidant properties, steaming (3-4 minutes), microwaving or stir-frying are the preferred methods of preparation.

For a yummy try with brussel sprouts try the Brussel Sprouts with Walnut Vinaigrette @ www.bonappetit.com.

January 6, 2011

Keys to Successful Aging

1. Exercise. It is now regarded as “medicine”. Regular and consistent exercise can treat and prevent most chronic diseases. It also prevents cognitive decline and has been shown to slow the rate of aging in animal models.
2. Practice energy balance.  Eating just 100 more calories per day can add up to 10-12 extra pounds per year.  Eating 25% less has been shown to increase lifespan and protect against age related diseases.  Try to eat a little less of everything and increase the number of vegetables, fruits, whole grains and lean protein sources in your diet.
3. Be engaged. Individuals that have meaningful relationships and activities that they look forward to have greater life satisfaction and less stress.
4. Read. Reading keeps your mind active and prevents cognitive decline in a different way than exercise.  You need both! It keeps you interesting and enhances your verbal abilities.
5. Do things that challenge you. Another way to retard cognitive decline are to do things that are out of your comfort zone. Whether it is your exercise routine or your hobbies; change it up! Try biking or swimming instead of walking, get a new hobby, try Sudoku instead of crosswords or learn a new language.
6. Have a spiritual outlet. Knowing that you don’t have to “carry it all” lowers anxiety levels and reduces the amount of stress related disorders.  It could be going to church or synagogue, meditation, yoga or journaling. Giving it up to a higher power is very beneficial. Choose the outlet that works for you.
7. Rest. Not getting enough ZZZs increases your risk for hpertension and heart disease. It also causes individuals to overeat (bad for the waistline).  Establish a bedtime ritual, where there is a wind down without television, cell phones, computers or other distractions.  Refrain from excess alcohol and vigorous exercise before bed.  Keep your room dark and a bit cooler. 
8. Wear a sunscreen and sunglasses everyday. Eighty to 90% of dermal aging comes from sun exposure. Wear an SPF 30 or higher everyday of the year on exposed areas.  Reapply every 80 minutes with prolonged exposure or exertion. Sunglasses are a must to prevent cataracts and glaucoma.

December 2, 2011

Maintaining Muscle as you Age

Muscle is important to maintain.  Skeletal muscle comprises 50-75% of total body protein and 40% of total body weight. It is has many functions that may be taken for granted such as: force generation, energy metabolism, temperature regulation, immune function, amino acid reserve and the ability to grow and regenerate.  More importantly, as you go through the lifespan more muscle means enhanced quality of life, more independence, less frailty, and some protection from disease and disability.  

There are 2 key components that are within your control when it comes to maintaining skeletal muscle mass. The first is to engage in resistance exercise on a regular basis.  The second is to consume a diet rich in essential amino acids.

Resistance exercise should be challenging enough to feel “temporary muscle failure” in about 8-12 repetitions.  Muscles have to be challenged to stimulate muscle “growth.”  If time is an issue, pick a few exercises that utilize a lot of muscles, such as squats, planks, burpees, push-up and pull ups. (For a more exhaustive list, see archived health tip from June 22, 2011) Do them in circuit and repeat 2-3 times.  Finally, resistance exercise should be performed 2-3 times per week on non-consecutive days.

Consuming a protein rich snack (6-10 grams of protein) 1 hour after resistance exercise has been shown to enhance the effects of resistance training. Some suggestions are: egg, egg white, peanuts, walnuts, yogurt, milk, chicken, beef (lean cuts), protein supplements with whey protein, quinoa and soybeans. Lean protein sources consumed at every meal will support the effects of resistance training. Three to four ounces of protein/meal is plenty. Overdoing is neither necessary nor beneficial.

November 23, 2011

Holiday De-Railing

Over the weeks between Thanksgiving and New Years, it may become a little challenging to maintain a your regular healthy lifestyle. The additional social commitments may persuade you to miss workouts, sleep less, and consume more food and alcohol. I would like to offer a few tips that may prevent stress, weight gain and lack of physical activity.

1. Say no. That means not attending every party or volunteering whenever asked. Protect yourself from over commitment. Commit to those things that are the closest to you. Let the rest go. Charity begins at home. Take care of you (and your family) first.
2. Try not to deviate from your fitness routine. This is an investment in you. You are the only asset you have. Nurturing you provides the energy for all of your relationships and work efforts.
3. Exercise decreases your stress and anxiety levels. Keep in mind when things are hectic, any exercise is better than none at all. Make is a priority.
4. When party hopping, eating a meal prior to attending will prevent you from overindulging in hors d’oeuvres.  Most people consume 700-800 “unconscious” calories at a cocktail party. Standing and talking while eating does not allow one to feel satiety. 
5. Try to limit alcoholic beverages to two. Drink a glass of water or club soda between each cocktail. You will increase your chances of staying hydrated and sober.
6. Eat when seated and without distractions. No television or phones.  Mealtime is time to enjoy your company and your food. Engage in lively conversation. Eat slowly, putting your fork down between every bite. You will eat less.
7. Try to maintain regular eating patterns that include: 3-5 fruits and vegetables/day, low fat proteins, whole grains, legumes and nuts.
8. Hydrate. Drink plenty of water before you feel thirsty.
9. It doesn’t have to be perfect. Perfection is the journey, not the destination. You never get there.  Furthermore, what is perfect to you may not be perfect to someone else. The people in your life already know you and care for you as you are. Let go of inflated expectations and enjoy the time with your loved ones.  After all, time is most valuable commodity.
10. Sleep. Burning the candle at both ends will not make this joyous time more joyful.  It will only impair concentration, increase stress, cause weight gain and make you more irritable.  Try to stick to a regular sleep rest pattern and you will have more joy this holiday season.

Hope this helps you stay on track this holiday season!

November 10, 2011

Regular Exercise and the Brain

When we think of brain health, cognition, mood or memory, exercise is often overlooked. Here are 7 ways regular exercise supports the brain:

1. Regular exercise increases the volume of the hippocampus, the part of the brain associated with memory and learning.
2. Regular exercise decreases the amount of amyloid precursor protein (APP), which is responsible for the beta amyloid plaques of Alzheimer’s disease.
3. Regular exercise may increase the number of neurons, which improve focus and improve the ability to distinguish.
4. Regular exercise improves executive functions: planning, organizing, prioritizing and juggling mental tasks.
5. Regular exercise improves recall by improving the quality of signals transmitted through the memory circuits.
6. As little as 10 minutes of exercise lowers anxiety levels.
7. Regular exercise works like an antidepressant by elevating the levels of serotonin. It improves your outlook.

The key is regular. Employ exercise like a medication. Take it on a regular basis. Preferably daily.

November 10, 2011

The Perils of Sitting

Did you know that the average American actually sits more hours per day than he/she sleeps?

Living a sedentary life increases your risk of non-communicable diseases: heart disease, cancer, diabetes and lung disease. You can choose whether you “get” those diseases or not. Sitting makes us fat…obese individuals sit for 2.5 hours more per day than normal weight individuals. Even if you are a regular exerciser, individuals who sit more than 6 hours per day are 40% more likely to die 15 years prior to someone who sits 3 hours or less per day.

On the average, a155 lb. person burns about 14 calories per hour sitting. Sitting includes working at a computer, listening to music, watching television.  Light walking is considered walking to and from the copier, shopping, or cleaning the kitchen. It burns an average of 141 calories per hour for that same 155 lb. person. Get up at least once every hour or so and move for 5-10 minutes. It will be good for your health. You may also find that you are less stressed and more productive at work.

October 28, 2011

Maintaining “Metabolism” as you Age.

I was running with a friend the other day and she was lamenting her body image. In her mid twenties, she expressed disappointment with her thighs. She agreed that she was not overweight; however, she remembered how her thighs looked when she “liked” them. I asked when that was. She said, “They had muscle, but now I am too old. My metabolism is different.”

Your metabolism will be different as you move through the lifespan. Conventional wisdom states that we lose about 10% lean mass every decade after the age of 30. Well, that is definitely true if you do not engage in any resistance training. Not only will it boost your metabolism, resistance training will prevent muscle wasting, osteoporosis, loss of strength and enhance the ability to perform activities of daily living.

The caveat. You have to engage in resistance training at least twice a week on non-consecutive days. Your goal is to fail. That means if you can perform multiple sets of 15 or more repetitions of a particular exercise, you need to make it harder. It doesn’t have to be a huge time commitment, 15-20 minutes. Try chair squats or lunges followed by lat pull-downs or pull-ups. Don’t rest in between. Do a set of squats followed by a set of pull-ups and repeat 3 times without rest.  Perform dead lifts followed by push-ups or chest press. Try plank pose followed by the “superman”. Perform the circuit of 3 sets of each exercise. Make it challenging and be consistent.

For more ideas, go to the health tip archives and look for VDA at home exercises (posted in July 2011). Regular cardiovascular activity and eating meals at regular intervals will also aide an “ailing metabolism.” Bonus: You will feel better.

October 6, 2011

Maybe it’s not what you are eating. It may be what’s eating you!

Life is stressful and there are many ways of coping.  Smoking, alcohol, shopping and eating are forms of coping. Unfortunately, food is legal and necessary. However, in excess amounts, food can be deleterious to your health. We know that excess body weight, especially in the abdominal region, is related to heart disease, diabetes, and some forms of cancer.

What to do? Slow down a bit and ask yourself why am I eating? Am I hungry?  Do I know when I am full?  Because we eat for so many reasons other than hunger, many do not experience hunger.  Hunger is the brain’s way of signaling a decrease in cellular power production.  It is telling you, I need calories.  When you are eating, it should be slow and focused. It is hard to eat that way if you are in your car, in front of the television, or working. You shovel food in at breakneck pace with out tasting it. This fast pace doesn’t allow the normal hormonal response to the brain that you are full. It takes about 20 minutes. You should eat alone or with others in a slow relaxed manner, fork down between every bite.  Eating with others is not always an option, but the communal tone makes mealtime nourishing for the cells as well as the soul.

There are numerous reasons we put food in our mouths. Ask yourself: Am I bored, sad, happy, or anxious? Food may fill time but it will never calm your soul.  When you are bored, change activities. When you are experiencing intense feelings (whether happy, sad, or mad) share them with someone, write in a journal, pray, or take a walk.  Food is not capable of being the shoulder to cry on, and ear to listen or a high five.  Am I in need of comfort? As infants, our mother’s comfort us by feeding us. After toddlerhood, it serves no purpose.  When in need of comfort, call a friend, pray or be your own friend. Acknowledge your feelings, give them validity and stay away from food.

Am I transitioning? Many individuals go from activity to activity within their day and have a snack while transitioning. This has nothing to do with hunger. These behaviors become habit. Notice when you walk in the house after a hard day, do you open the pantry and then the refrigerator?  Instead, go for a walk or sit a few short minutes by yourself and decompress. Then you may be able to tell if you are hungry.

Life is stressful, but food does not have to be our coping mechanism. Take the time to learn about what might be “eating” you. Don’t be judgmental. Everyone has coped with food at some point. Create some alternative coping mechanisms. You will be a lot healthier for it.

September 29, 2011

Some Fat Is Essential for Good Health

Of the 3 macronutrients, carbohydrates, proteins and fats, fats receive the worst reputation. Just like all dietary constituents there are optimum or recommended levels. Although there is not complete consensus among the American Heart Association, American Diabetes Association and the American Dietetic Association regarding what percentage fats should comprise of the daily caloric consumption; there is agreement that saturated fats should be limited to 7-10% of the total fat intake.

Not all fats are alike. Saturated fats are usually solid at room temperature and are found in processed foods, animal and dairy sources. They are related to obesity, heart disease and diabetes. Naturally occurring unsaturated fats can assist in weight loss, reduce the risk of heart disease, diabetes, lower bad cholesterol, elevate good cholesterol, and even reduce cancer risk. They can also improve depressive symptoms and retard cognitive decline.

These unsaturated fats, break down into two categories: monosaturated and polyunsaturated. The monosaturated fats can be found in the following sources: avocado, canola oil, almonds, cashews, pecans, peanuts, peanut oil, sesame seeds and sesame oil, olives and olive oil. The polyunsaturated fats can be found in canola oil, cottonseed oil, safflower oil, sunflower oil, walnuts, pumpkin seeds and sunflower seeds.

The most well-known polyunstaturated fats are the omega 3 and omega 6 fatty acids. The body does not make them; therefore they are regarded as essential. They play equal but opposite roles in the normal functioning of the immune system. Omega 3’s are anti-inflammatory whereas omega 6’s increase blood clotting, cellular inflammation and cell proliferation. Omega 6 fatty acids are found in soybean oil, which is used in most processed foods. Because of the ingestion of processed foods, Americans are not deficient in the omega 6 fatty acids, but in omega 3 fatty acids. Omega 3 fatty acids can be found in certain seafood varieties: salmon, sardines, herring, mackerel, canned tuna, and pacific oysters. The precursor to omega 3 can be found in walnuts, walnut oils, flaxseed and flaxseed oil, mustard oil and firm tofu. You can also get omega 3 fatty acids through supplements. The supplements should have a combined 1000mg of EPA and DHA.

Most Americans consume 36% or more of there calories from fats. The primary sources of these fats are cheese, meat, pizza and processed chips, cookies, crackers and fried foods. Try switching it up your sources of fats. Instead of cheeses and crackers, try olives and walnuts for a snack. You might be a little healthier for it.

September 23, 2011

Stress and Health

Physiologists define stress as how the body reacts to a stressor, real or imagined. Acute stressors affect an organism in the short term; chronic stressors over the long term. Danger was a major factor in our Evolution. A huge tiger should get you moving! Today’s triggers for flight—or fight, may be just a long line at the store or a bill that comes in the mail. Although it is not a tiger, the perceived stressor triggers major bodily changes such as:

Sugars in the bloodstream increase to supply energy

Muscles tense so they're poised for action

Heart beats faster to get blood pumping

Digestion and other functions slow to save energy needed elsewhere

The problem is that our brains react to loads of laundry and upcoming dental visits like they were vicious predators. Furthermore, we perceive the onslaught of today's stressors as fairly nonstop. When our bodies stay triggered for too long, lots of possible health problems can develop or worsen.

The way that stress influences health is through the disruption of normal immune system functioning. When we are in “stress mode” our bodies generate reactive oxygen species, causing free radical damage. Along with that, there is a decrease in natural killer cells, a proliferation of lymphocytes and a disruption of the natural cytokine balance within the immune system. This means more illness that last longer and more chronic disease, such as heart disease. Recently stress has been linked to the more aggressive forms of breast cancer. Stress exerts its power on psychological well being by altering concentration and memory. It may also cause anxiety/panic attacks, depression, anger and burnout.

What to do? Practice self care. It will be a unique strategy or combination of strategies for each person. Some things to put in your self care arsenal:

1. Regular physical activity.  Just 10 minutes of physical activity lowers anxiety levels.
2. Eat better. Don’t eat while working or watching television. Eat more nutrient rich foods and less food overall to avoid the food coma.
3. Sleep. Proper rest allows your body to restore. It lowers blood pressure and decreases risk of obesity and diabetes. It also improves memory.
4. Journal. Get it out of your head and on to a piece of paper. You will feel less burdened.
5. Prioritize. Pick no more than 3 things to accomplish/day and let the rest go. Also keep in mind that it takes 3 times longer than you think to accomplishsomething. Plan accordingly.
6. Set limits. The “devices”, the e mail and the smart phone are becoming the masters of life. Set a few times a day when you check in with your devices. Stick to them. Not only do the devices causes stress, they cause bad behavior when they control your life. For example, when you are eating with someone and checking your Blackberry, that is rude and you are not present.
7. Say no more.  Remember what is important: you, your family, health and happiness. No one will ever remember how much extra time you gave at the office when you die. Your friends and family will wish that you could have been there more.

Managing stress is a choice. Make good ones and you will benefit in many ways.

September 13, 2011

The Perils of Sodas….

A recent study of over 170,000 individuals revealed that about 20% of individuals drink at least one sugar-laden beverage per day.  The average soda consumption was about 4/day!

It is not a shock that there is an obesity problem! Most sodas have 140 calories per 12-ounce can that is the same for most juices and energy drinks. Calories in sodas can add up quickly! If you consume an extra 140 calories per day, in 25 days that adds up to 1 lb.  That is more than 12 pounds per year!!!

Don’t get me wrong, I don’t believe in diet sodas (or anything “diet” for that matter); however, if you want a soda, then drink it. Enjoy and savor it. But you must consider the calories that are unconsciously consumed through beverages. When you eat, the calories consumed as food are usually considered; however, because a drink is so unconsciously consumed, you may overlook that they contain energy (calories) and impact energy balance.

Replace your unconscious beverage consumption with water, it quenches thirst, maintains normal hydration status and is easy on the waistline.

August 12, 2011

Get Some ZZZ’s

Not getting enough ZZZ’s could be hazardous to your health. Inadequate sleep is related to increased plaque development, elevated blood pressure, and increased risk for type 2 diabetes. It can also make you fat! Individuals, who feel tired, eat to get some energy.  What they really need is a good night’s sleep or a “power nap.” Furthermore, lack of sleep alters cognitive function so that memory, reasoning and emotional responses may be altered.

Sleep should be savored. It is the body’s spa, where true rest and rejuvenation occur. Here are some ways to improve the quality of your sleep: Make your bedroom a haven for sleep. It should be comfortable and cozy. No sign of work. Leave your television, Ipad, computer and cell phone out of it. Only books should be permitted. Make it dark. Block out the light in the evening, cover LCD screens on alarm clocks or wear a sleep mask at night. Have a sleep ritual. Wash you face, brush your teeth, take bath, try some meditation or yoga, and write in a journal. Whatever allows you to come down from your day.  Refrain from caffeinated beverages past 2 pm in the afternoon, they can wake you up at night or make it difficult to go down. Avoid vigorous exercise 3-4 hours before bedtime. Limit alcohol consumption. Retire and rise at the same time each day.

Can’t sleep? If you are tossing and turning for 10 minutes, get out of bed. Try to understand why you are not sleeping. Remember, loosing sleep is not going to fix things at work, cure your worries or make anything easier or better. Write in a journal, create that list of unfinished business, read a book or magazine; whatever you can do to make yourself tired. Try to avoid television. Then go back to bed and sleep.

August 5, 2011

“The Ten Minute Rule”

Starting an exercise program is difficult; however, it is more important to maintain an exercise regime for a lifetime. Maintaining the routine is the real challenge! Although it is well known that regular exercise is beneficial for long-term health; that is often not enough of a motivator to get an individual started or to keep it going. How can we frame “exercise” so that it becomes part of our health hygiene, like bathing or brushing your teeth?

Time is the most frequently reported barrier to exercise. Make an appointment to exercise; mark it down as physical therapy. You wouldn’t miss it if your doctor prescribed it and you were paying for it. You wouldn’t feel guilty for making the time. If you don’t have the amount of time you would like to spend exercising; break it up! Research has demonstrated that three ten (or 2 fifteen) minute workouts are just a beneficial as that 30 minutes we are used to hearing about.

Desire may be the problem. Sometimes, you just don’t feel like it. Not every one wakes up wanting to exercise or feeling like they have the time, not even health professionals! With my clients, I use the “10 minute rule.” No matter what, try ten minutes. If you don’t feel better after 10 minutes, stop. Keep in mind that consistency is the key. Even 10 minutes daily will add up. Usually after 10 minutes, you will be in a groove and continue exercising.

A few other tips that may be helpful: Set a goal or have a vision. Make it realistic and have an action plan. Have a person or some mechanism in place that holds you accountable. Do things that are fun! Try things and when you get tired of them, do something else. Reward yourself at regular intervals for adherence to your exercise routine. You may even notice that you feel better!

July 29, 2011

How much water do we need?

During the summer we may underestimate our hydration needs. If you are exercising, weigh yourself prior to your exercise and again afterwards. For each pound lost, you should consume 8 oz. of water. Drinking a cold beverage prior to exercise will help keep your body temperature down.  So drink before, during and after!

Keep in mind that your “thirst mechanism” is about 20 minutes behind. So if you are engaged in prolonged exercise you should hydrate as often as you can, even if you are not thirsty.  Whether you are exercising or not, by the time you are feeling thirsty, you are already in some state of dehydration.

The thirst mechanism is not as efficient in older individuals. They may forget to drink and need to be reminded. Setting a goal to consume eight 8 ounce glasses of water per day may be necessary.

If you drink enough fluid so that your urine is clear or very pale yellow and you rarely feel thirsty, you are probably drinking enough water.

July 22, 2011

What does SPF mean?

85-90% of dermal aging is due to sun exposure.  Unfortunately, the packaging and marketing of sunscreens make it difficult to really understand what sunscreen is and what it can do for you.  SPF refers to the amount of time that an individual can stay in the sun without burning. For example, and SPF 15 means that if you burn in 10 minutes, that sunscreen offers the individual 15x more “sun time” without being burned.  That would be 150 minutes. The package also doesn’t tell you that you need to apply 20 minutes before sun exposure and that every 80 minutes you need to reapply. If you are swimming or perspiring, you would need to reapply more often. It also fails to let you know that you should use at least a shot glass full of sunscreen if you are going to be outside.

Not all sunscreens protect against UVB (burning rays) and UVA (rays that cause cellular damage). The label should say “broad spectrum” and the ingredients should include avobenzone (also known as Parsol 1789), oxybenzone, and/or physical sunbIocks such as zinc oxide and titanium dioxide. Don’t assume; check the label.

In 2012, The FDA is requiring package changes. There will be no more waterproof sunblock. The label will say water-resistant and will give you the number of minutes it is water resistant. There will no longer SPF higher than 50, which have given individuals a false sense of protection with sunblock 75 and 100. SPF 50 blocks about 99% of rays for about 80 minutes and SPF 30 blocks about 97% of rays for the same amount of time. No matter what the number, you still must reapply.  SPF 15 will no longer carry a label that it is protective from skin cancer.

As for general protection from photo-aging and skin cancer, SPF should be worn everyday of the year. For best protection apply an SPF 30 or higher on face, neck, chest, arms and hands. There is an unbelievable amount of photo aging that you get from driving the car and office windows. There are hand creams and body lotions with SPF for everyday use. For ladies, the amount in your foundation is not enough to protect your face.  My personal favorites are CeraVie AM lotion SPF 30 for the face (I use it on my neck, chest, face and arms) and Neutrogena Norwegian Hand Cream SPF 30. You can pick them up at Target or your local pharmacy.  Now that you know, protect yourself!

July 15, 2011

Resveratrol: Fountain of Youth?

In the scientific field of Gerontology there are a number of theories as to how aging occurs.  One of the most plausible theories of aging is the free radical theory.  In the simplest terms, this theory explains cellular aging and disease as the result of free radical damage to the mitochondrial DNA that disrupts normal cellular function and/or causes cell death.

There are a few strategies that have been shown to prevent this oxidative damage. Caloric restriction extends the lifespan and increases resistance to disease and resistance to stress. Notably, the key features of caloric restriction are increases insulin sensitivity, decreased incidence of age associated disease including cancer and cardiovascular disease. Caloric restriction works through the upregulation of the Sirt1 protein pathway to prevent oxidative damage to the cell.  The Sirt 1 pathway is influential in inflammation, longevity, mitochondrial biogenesis, and regulation of oxidative stress and antioxidant enzymes.  More recently it is thought that Resveratrol may mimic the effects of caloric restriction because it also activates the Sirt1 pathway (exercise does also).

Resveratrol is a naturally occurring polyphenol that is present in over 70 plant species. Some of the sources of resveratrol that you may regularly ingest are grapes, cranberries, peanuts or red wine.  In rodent studies, resveratrol has been demonstrated to prevent insulin resistance, improve vascular function, enhance mitochondrial biogenesis, delay functional decline and restore normal longevity in overweight mice. Although life extension has not been demonstrated in non-obese animal models, it is clear that resveratrol increases mitochondrial biogenesis and alters the production of reactive oxygen species (free radicals).  In short, resveratrol decreases oxidative stress.

Sounds great, doesn’t it?  However, there is no conclusive evidence that resveratrol reduces diabetes, cardiovascular disease and increases lifespan in primates.  Future research efforts should examine the effects of resveratrol on primate models of aging and diseases in the elderly. Supplements are already on the market. Be cautious. A dose for humans has neither been determined nor verified.  Until then, if you are desiring a long life that is disease free, try a daily glass of red wine, eat more fruits and vegetables, consume about 20-25% fewer calories, exercise and get good sleep. Only you hold the “Fountain of Youth.”

June 30, 2011

The American College of Sports Medicine Position Stand on the Quantity and Quality of Physical Activity for Developing and Maintaining Cardiorespiratory

The American College of Sports Medicine Position Stand on the Quantity and Quality of Physical Activity for Developing and Maintaining Cardiorespiratory, Musculoskeletal and Neuromuscular Fitness in Adults: The new guidelines for exercise prescription

Although guidelines have changed and vary according to the source, the ACSM and the AHA are the gold standard.  This position paper replaces the 1998 guidelines. All of the scientific evidence between 1998 and 2010 has been reviewed and the evidence demonstrates that the beneficial effects of exercise are “indisputable” and that the benefits far outweigh the risks.

There are so many health related benefits to exercise, but for some reason individuals have difficulty making time to care for their health, both physiologically and psychologically. Exercise is free and it has little to no side effects. It doesn’t require a co-pay!  Perhaps knowing the benefits will be more convincing. What are the benefits?  How about a lower risk of all cause mortality and mortality from cardiovascular disease? Regular exercise lowers your blood pressure, prevents type 2 diabetes, raises your HDL cholesterol, protects from certain cancers, improves cognitive performance, prevents Alzheimer’s disease, and reduces depression. In summary, exercise affords you more life to your years!

What the recommendations are: 

For cardiovascular health the recommendation is at least 5 days/week of moderate exercise, for 30-60 min/day; or At least 3 days/week of intense exercise, for 20-60 min/day; or 3-5 days of combined moderate to intense exercise. Exercise can be one continuous session or multiple 10 min sessions. This should be purposeful rhythmic exercise.

To improve/maintain muscular strength, each major muscle group should be trained 2-3x/week on non-consecutive days.  Two to four sets of 8-15 repetitions should be performed for the back, chest, shoulders, arms, buttocks, thighs and abdominals.  At the point when 15 repetitions is no longer challenging, resistance should be increased.

To improve flexibility stretches should be performed at least 2-3 times per week and preferably post exercise session. Stretches should target muscle-tendon groups of the shoulder girdle, chest, neck, trunk, lower back, hips, front and back of thighs and the ankle.  Static stretches should be held for 15-30 seconds and repeated 2-4 times.

To improve neuromotor function or functional fitness activities such as yoga and tai chi are recommended 2-3 days/week for 20 minutes or more per session.  These activities involve coordination, agility, balance, proprioception, motor control, strength and flexibility. They have been added this year to the recommendation in an effort to prevent falls and improve balance.  

It may seem daunting, but start gradually. As little as 10 minutes per day is 70 minutes per week. Mix it up!  Do 3-5 days of cardiovascular exercise, 2 days of resistance exercise and 2 days of neuromotor. Top it off with a little daily stretching. You will be grateful. Remember any exercise is better than none at all. Use your body regularly and you will maintain that ability.

June 22, 2011

At Home Exercises

This is for those who attended VDA or anyone that wants to get started at home.

Lower Body

1. Chair squats
   
   Stand in front of your chair. Then as you exhale, bend your knees and lower your booty down toward the seat, letting it touch briefly on the edge of the chair, and then stand back up. Try to keep the weight back in your heels as you squat down.
2. Standing Lunges (front or back)
   
   Front Lunges: Start standing with feet shoulder width apart. Torso erect. Slowly step forward allowing both knees to bend so that the thigh of the forward leg is parallel to the floor and the knee of the rear leg touches the floor. Then, slowly push off with forward leg to return to the starting position. If this movement is too difficult to perform due to weakness, do not perform the full movement or use a chair or railing to help you.
   
   Back Lunges: Standing, your feet should be shoulder width apart, torso erect with arms hanging straight at your sides. Take a slow, controlled lunge (or large step) backwards with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor. At this point your right knee should be positioned directly over your ankle and your right foot should be pointing straight ahead. Your left knee should be bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted. After reaching the bottom of the movement (when your left knee is touching the floor) return to the starting position and repeat on the right side.
   
   Or you could pause for a moment, push with your left foot (or back foot) to almost straighten both legs. Keep both feet on the ground - you are not returning to the starting position, just raising your pelvis up a bit and almost straightening your knees. Bend your knees and lower the back knee to the ground again. Repeat the lift and lower of the pelvis at least 10 times on each side and then switch.
3. Straight leg raises
   
   Begin sitting on the floor with your both legs lengthened out in front of you. You may use your hands behind you for support if needed. The more abdominal strength and hamstring flexibility you have, the less likely you will need your hands for support. Flex your feet and lift one leg off the floor about 6-12” and lower slowly. Repeat 10-15 times on one leg and switch. Do 3 sets.
4. Standing kicks
   
   Stand next to a chair for balance if you need to. It is important to stay as tall as possible and not sink into your supporting leg. Be patient. The leg will get higher and you can strength. Lift your right knee up and then extend your foot out so that the leg is straight. Bend the knee and lower to the ground slowly. Try not to rest. Repeat on the same leg 10-15x. Switch sides. Do 3 sets.
5. Standing Single-leg Floor Touch
   
   Stand next to a chair or counter if you need to. Get your balance and stand on one leg. Bend forward from the waist and try to touch the floor while lifting the non-supporting leg behind you. Return to standing. Repeat 10x on each side. Work up to 3 sets. You can also do this with a dumbell in the same hand as the non-supporting leg and let it touch the floor and return to waist height.
6. Side Lying Leg raises
   
   Lie on your side make sure that your hips are stacked one on top of the other. You can let your head rest on your outstretched arm or come up on your elbows. It does not matter. The most important thing is to keep the hips stacked and not roll back on your buttocks as you lift the top leg. Lift the top leg as high as you can keeping the knee facing straight ahead (if you roll back on your buttocks the knee will face the ceiling) and lower slowly. Repeat 10-15x on each side. Work up to 3 sets. You can also make this more challenging by adding ankle weights or tying your ankles together with Theraband.
7. Side Lying Inner Thigh
   
   Assume the same position as in #6 (side lying leg raises). Let the top leg fall over and rest on the floor in front of you. I usually bend my knee and let the shin rest on the floor; but you can do whatever position works most comfortably for you. Lift the bottom leg as high as you can get it and lower slowly. Repeat 10-15x on each side. Work up to 3 sets. You can use ankle weights with this exercise.
8. Fire Hydrant
   
   You will be positioned on your hands and knees. Place your hands directly beneath your shoulders and your knees beneath your hips. Engage your abdominals and keep your lower back flat. Your head is a natural extension of your spine, so it is not looking up or hanging too low. Keep your knee bent at a 90 degree angle and lift one knee up and out until it is about hip height. Imagine a dog relieving himself on a fire hydrant. Hold for a second at the top and lower slowly. Repeat 10-15x on each side. Work up to 3 sets. You can use ankle weights with this exercise as well.
9. Leg Raises on All 4’s
   
   Assume the same position as for fire hydrants.  Take one leg straight behind you with your foot flexed. Lift the straight leg up to hip height, pause and lower slowly. Repeat 10-15x on each side. Work up to 3 sets. You can use ankle weights with this exercise for more of a challenge.
   

Core/lower back

1. Pelvic tilt
   
   Lie on your back with the knees bent and the soles of the feet on the floor. This is your neutral position, with the natural curve of the spine causing the low back to be slightly elevated from the floor. On an exhale, gently rock your hips towards your face. Your butt will not actually leave the floor, but you will feel your low back press into the floor. You are essentially taking the curve out of the low back. Think of the pelvis as a bowl of water. When you do the pelvic tilt, the water would be spilling towards your belly. You can imagine a string attached to your navel and it is being pulled toward the floor. You will eliminate the space between the floor and your lower back.  Hold for 5-10 seconds and release. Repeat 10x. You can also perform this exercise against a wall. It is more challenging! You will stand up straight with you feet out in front of you a bit with your shoulders and sacrum against the wall. Contract the abdominals and eliminate the space at the lumbar curve.  You may have to move your feet out a bout a foot in front of you to start. As you become more proficient, you will be able to bring your feet closer to the wall.
2. Pelvic tilt with leg straight
   
   Same as above, however legs are straight out and resting on the floor. You will execute the tilt the same way; however, you will notice that when your pelvis changes position; your knees may elevate. Hold for 5-10 seconds. Repeat 10x.
3. Planks (all variations)
   
   Begin in the plank position (or push up position) with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor. Hold this position for 10 seconds to start. Over time, work up to 60 seconds.
   
   You can do the one legged plank, by beginning in the position mentioned above and then lifting one leg 5-8 inches off of the floor. Hold for 5-10 seconds and switch legs.
   
   Side planks are another challenging option.  Start with your elbow underneath your shoulder as you lie on your side. Stack your feet one on top of the other.  Lift your body off the ground and balance on one forearm and the side of your foot. Contract your abdominals and relax your shoulders.  Breath. Try not to let your ribcage sink. You can also lift the top leg and top arm if you like a challenge!
4. Prone upper spine lifts
   
   Lie on your stomach. Chin to the floor. With your arms either at your side or outstretched like airplane wings; lift your upper torso off the floor. The lift will be small. Hold for 3-5 seconds and lower. Repeat 5x. Make sure not to tweak your neck by titling your head upward.
5. Prone lower body leg lifts
   
   Lie on your stomach. Turn your head to one side and let your neck relax. Lift one leg at a time 5-8” off the floor.  Hold 3-5 seconds. Lower slowly. Repeat with the other leg. Perform 5x on each side.
6. “Super Man/Woman”
   
   Lie on your stomach. Chin down. Extends your arms out in from of you, palms on the floor. Lift the right arm and left leg off the floor 5-8”. Hold 5 seconds and lower slowly. Repeat with left arm and right leg. You can make this more challenging by lifting both arms and both legs at the same time. Try to relax your lower back and press your hip bones into the floor. Repeat 5x.
7. Single knee pulls:
   
   Lie on your back with legs stretched out and pull one knee toward your shoulder/chest and holds 10 seconds. Repeat with the other leg. Alternate 5-10 times.
8. Double Knee Pulls
   
   Lie on your back with knees bent and feet flat on the floor. Pull both knees toward your shoulders and hold 10 seconds. Release. Repeat 5-10 times.
9. Lying Twist
   
   Lie on your back, with legs outstretched. Pull your right knee into your chest. Place your right arm out straight and let it rest on the floor. Using your left hand gently guide your right knee across your body toward the floor. It does not have to touch the floor. Keep the right shoulder on the flor and enjoy the spinal twist. Hold for 10-15 seconds. Repeat 3x on each side.

Upper Body

1. Push ups: wall, knee, full
   
   Wall: Start facing wall, arms length away, feet slightly apart, legs straight (but knees not locked). Place hands onto wall, slightly wider than shoulder-width apart.  Keeping head in neutral position, bend elbows to lower head/chest toward wall, coming as close as you can to it but not touching it. Straighten arms and return to starting position for one rep. The further your feet are away from the wall, the more difficult this exercise will be. Also be sure not to lock knees or elbows.
   
   Knee: Kneel on an exercise mat or floor and bring your feet together behind you. Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body from the knees without any bend at the hips. Stiffen your torso by contracting your core and abdominal muscles ("bracing"). Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly. Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows. Repeat until failure. If you can do 20 or more you must move to full push ups.
   
   Full: Lie chest down with hands at shoulder level, palms flat on the floor and slightly more than shoulder width apart. Keep your focus slightly out in front of you without tweaking your neck. Keep your legs straight and toes tucked under your feet. Straighten your arms as you lift your body off the floor. Remember, keep your abdominals tight and your body rigid. The only place motion is occurring is the elbow joint. Pause. Lower your body towards the floor until your chest touches the floor. Keep legs and abdomen off the floor. Pause. Exhale and straighten arms to push-up to starting position. Repeat until failure. You can make this exercise easier on your wrist by using dumbbells instead of placing palms on the floor.
2. Chin ups or arm hangs
   
   This is the easiest (and by no means is it easy!) when compared to a pull up. Grab a bar with your palms facing you and hands close together. Let yourself hang. If possible pull yourself up until your chin is above the bar. Hold and lower slowly. Repeat as many times as possible. If you cannot get your chin above the bar, use a chair or a friend to boost you up above the bar and hold. Stabilize yourself and lower all the way down on a 5-8 count. This is an eccentric contraction. Repeat as many times as possible.
   You can make this harder by doing pull-ups. Close grip or wide grip. It is the same motion as a chin-up but your palms are facing away from you.
3. Chair tricep dips
   
   Use a bench or chair. It will need to be sturdy enough to hold your body weight. Stand in front of the bench, with your back to it. Place your hands on the bench with palms down and your knuckles facing forward. Hands should be slightly closer than shoulder width apart. As you are doing this you will bend at the knees and your legs should be at a 90-degree angle. Lower your body by bending at the elbow. Exhale slowly as you bend. Lower for a count of two. Elbows should not point out away from the body as you lower. Straighten your arms to lift the torso up. Do not use your abdominals or legs to lift you up. Inhale slowly through your nose as you straighten your arm. As you become stronger, you can straighten your legs out in front of you or elevate them in a chair.

June 9, 2011

What Is A Serving?

Over the years, I have witnessed a number of campaigns to improve dietary consumption of the American People.  We are all familiar with the food pyramid, which also included exercise. It’s replacement, the Food Plate, is expected to be more helpful by providing a better visual aide for dietary consumption. The plate is divided into 4 sections, one for fruits, vegetables, proteins and grains. A cup is located beside the plate indicating a serving of dairy. One thing is for sure, in order for this tool (or any tool) to be helpful, individuals need to know “how much” is a serving of a particular food group.  A “serving” is certainly not what is served on the plate at a restaurant, or in a bag that is picked up in the drive through.

In the guidelines that accompany the Food Plate the following recommendations are given for the respective sections:

Grains:

The general guideline is 1 slice bread, 1cup cereal, ½ cup rice, pasta or cooked cereal, which is referred to as an ounce equivalent

Females: 19-30 …  6 ounces with at least 3 ounces from whole grains
                   20-50 … 5 ounces with at least 3 ounces from whole grains
                      < 51 … 5 ounces with at least 3 ounces from whole grains

Males:     19-30 … 8 ounces with at least 4 ounces from whole grains
                 20-50 … 7 ounces with at least 3.5 ounces from whole grains
                    < 51 … 6 ounces with at least 3 ounces from whole grains

Proteins:

The general guideline is an ounce equivalent. One ounce of meat, fish or poultry; ¼ cup cooked beans, 1 egg; 1 Tbsp. peanut butter; ½ ounce nuts or seeds are referred to as 1 ounce equivalents.

When accessing the link, “How much is needed?”, I received an error message.  Hopefully that will be fixed; however, basic guidelines from the ADA are .8g protein per kilogram of body weight. That recommendation is increased to 1.2 g/kg of body weight for those who are very active. The protein recommendation is about 7-8 ounces of protein equivalents per day. The guidelines on the link should present gender and age specifics for protein consumption. Most Americans are not protein deficient.

Dairy:

The general serving guideline is a cup. One cup of milk, yogurt, frozen yogurt, soy milk, 1.5 cups ice cream and 1 ½ ounces of hard cheese, 1/3 cup shredded cheese, 2 cups cottage cheese, ½ cup ricotta cheese count as a cup equivalent.
Females  and Males (all ages):  3 cup equivalents

Vegetables:

The general serving guideline is 1 cup.  One cup of raw or cooked vegetables, 1 cup vegetable juice, or 2 cups raw leafy greens are considered a serving equivalent.

Females: 19-50 …  2 ½ cups             
                     < 51 …  2 cups

Males:     19-50 … 3 cups
                    < 51 … 2 ½ cups

Fruit:

The general serving guideline is a cup. One cup 100% fruit juice, ½ cup dried fruit or cup whole chopped fruit or berries is considered a cup serving equivalent.

Females: 19-30 … 2 cups             
                     < 51 … 1 ½ cups

Males (all ages): 2 cups

Although mentioned on the website, one thing is not included on the Food Plate that brings a lot of calories…

Oils (Fats):

The general serving guideline is the teaspoon equivalent. A tablespoon of oil, butter, margarine or salad dressing, 1 oz. nuts and ½ avocado are considered a teaspoon equivalent. This may be good news to some; this allows you to have at least 600 calories per day from oils!?

Females: 19-30 …  6 teaspoons
                      30+ … 5 teaspoons


Males:     19-30 … 7 teaspoons
                     30+ … 6 teaspoons


No matter what, you will only know how much energy you are consuming by measuring, knowing what a serving size is and reading labels. Do it for your health! Be conscious with your consumption and make good choices!

More details on the food plate can be found at: http://www.choosemyplate.gov/.

June 2, 2011

USDA Replaces Food Pyramid

On Thursday June 2, 2011 at 10:30 am, the USDA is unveiling the Food Plate.  The plate is an effort to encourage Americans to make better food choices. The Plate is divided into 4 colored sections: fruits, vegetables, grains and proteins. Fruits and vegetables should occupy half of the plate. Beside the plate is a small circle signifying a low-fat dairy product, such as a glass of skim milk or a cup of yogurt. The new Food Plate uses cups and ounces whereas the Food Pyramid specified number of servings. The Food Plate recommends 3 ounces of whole grains, 2 cups of fruit and 2 ½ cups of vegetables. This should make things more clear when planning meals. The Food Plate is accompanied by the following helpful suggestions: 

Eat smaller portions and avoid oversized portions.

Switch to low-fat or fat free dairy.

Drink water instead of sugary drinks or juice.

When purchasing processed foods choose lower sodium versions.

Use oils sparingly.

USDA website offers interactive tool on the for meal building.

It cost 2 million dollars to develop the Food Plate. I hope it is as helpful as it was costly. In the words of Dr. Walter Willett, “It’s going to be hard not to do better than the current pyramid, which basically conveys no useful information.”

May 20, 2011

If You Don’t Use It, You’ll Lose It!

This old adage; however, is true. Fitness is freedom as you move through the lifespan. It is not only preventative medicine; it is imperative for daily functioning. Imagine being out of breath carrying your groceries, or being too winded to play with your children; or being so stiff you cannot brush the back of your hair or zip your dress. Sounds terrible. I have worked with a number of retirees who are afraid to sit on the floor, because they cannot get up. Don’t let that happen to you! If you believe that we should “act like adults and stay seated;” we may be sitting a long time and missing out on life. Get a WII Fit and work on your balance, flexibility and strength. Dance. Go for a walk or a bike ride. Climb the stairs a few times more at home than you need too. It will be beneficial now and in the future.

May 13, 2011

Structured Exercise Best For Diabetic Control

Not all physical activity yields the same benefits! A meta-analysis published in this month’s Journal of the American Medical Association examined over 47 clinical trials with over 8500 diabetic participants in an effort to determine which type of physical activity was the best at providing long-term blood glucose control. They found that structured sustained exercise programs of at least 150 minutes per week were superior for blood glucose management. So walk, bike or swim 30 minutes 5 times per week! If 30 minutes is too daunting, try 10 minutes a few times a day and build up.

May 2, 2011

Reducing Pericardial Fat

Heart disease is the number one killer of women. It is well known that obesity is associated with increased risk for cardiovascular disease, with fat patterning in the abdomen being the most atherogenic. Fat around the heart and coronary arteries (pericardial fat) may be even more detrimental, however; it has not received the much attention in the popular press.

A study published in this month’s Medicine and Science in Exercise Sport examined the impact of 3 different types of calorie deficit on body weight, abdominal fat and pericardial fat in postmenopausal women with abdominal obesity. The caloric deficit was approximately 2800 calories/week or 400 calories/day. The women were randomized to receive one of the following modes of energy deficit: diet only, diet + moderate aerobic exercise or diet + vigorous aerobic exercise. 

After 20 weeks they found a 15% reduction in body weight, 28% reduction in abdominal fat, and a 17% reduction in pericardial fat irrespective of method of energy deficit. The moral of the story is that a weight loss intervention, regardless of mode has positive benefits on cardiovascular risk factors in postmenopausal women. 

April 25, 2011

How about balance and flexibility?

Of the components of fitness, usually balance and flexibility are the two most neglected. Individuals typically spend most of their exercise time engaging in cardiovascular activities and strength training.  We tend to forget that as we move through the lifespan we need flexibility to be able to tie our shoes, brush the back of our hair, zip our dress. Balance allows us to remain upright and ambulatory on uncertain footing. It doesn’t have to be another “chore” added to the list of things to work on, either. 

To improve flexibility, “Stretching,” by Bob Anderson is a great resource that I have used for decades. It is a workbook of stretching exercises for before and after most activities. The stretches are illustrated and easy to repeat.  I usually have clients check it out of the local library. Before returning it to the library, photocopy the page or two of stretches that work for you and laminate them. Put them beside the bed. Everyday Stretches is a personal favorite, it is less than 10 minutes! 

You don’t have to go to yoga to improve balance.  Work it into your morning and bedtime ritual. It is easy and should be performed barefoot.  Stand on one foot while brushing your teeth or combing your hair. Stay as long as you can. Repeat on the other side. You can do this while washing your hands, doing the dishes, anytime you think about it.  If you would like to challenge yourself more, close your eyes.  Stay close to a stable surface that you can touch if you feel you are falling.

April 18, 2011

What are antioxidants?
Should you supplement? Do they enhance exercise performance?

Antioxidants offer protection from reactive oxygen species or “free radical damage.” These radicals are have an unpaired electron and are negatively charged. Because of the charge they try to pair with other molecules and in some cases may damage the other molecules. Oxidative stress has been implicated in many disease processes, such as heart disease, stroke, neurodegenerative diseases, diabetes as well as cellular aging. We also know that reactive oxygen species are important signaling molecules for certain cellular actions. So they are necessary.

Your body has a protective mechanism and manufactures endogenous antioxidants such as superoxide dismutase and glutathione peroxidase to protect the internal machinery from free radical damage. Consuming fruits and vegetables in varying colors provides exogenous antioxidants. The scientific literature has demonstrated an inverse relationship between the quantity of vegetables and fruits consumed and most chronic diseases.

In the March 2011, Medicine and Science in Sport and Exercise published a study by Alan Goldfarb, Ph.D. His research group at UNC presented evidence that antioxidant supplementation may interfere with some of the important adaptations that occur with exercise training. Furthermore, it was reported that natural adaptations to enhance the antioxidant defense system were inhibited by taking antioxidant vitamins during the training program. Consumption of antioxidant supplements was also shown to prevent training-induced enhanced glucose transport into the cells.

There is a definite need for more antioxidant supplement studies in humans. Until then, err on the side of conservatism. Eat a well-balanced diet in lieu of supplements. Try at least 5 (combined) ½ cup servings of fruits and vegetables daily.

April 11, 2011

As I stroll through Costco this week, I see numerous individuals, especially older individuals, browsing the supplement isle. Beware of supplements! There are a number of supplements whose claims are not substantiated in humans. Take caution when considering the following:

I personally try to eat at least 5 servings of fruits and vegetables daily, have some walnuts or almonds, drink a glass of red wine, and fish at least 2x/week. But if must supplement, have a multivitamin and some fish oils. Fish oils should contain at least 500 mg of DHA and EPA combined.

April 4, 2011

Take a look at "Eat This, Not That". It is a common sense guide to hidden calories in foods according by brand and restaurant. It could save you 100 or more calories per day which is about 1 pound of weight loss per month. That's 10 lbs per year with little effort! You can check it out of your local library.

March 21, 2011

Most have heard that cognitive decline can be prevented by having a greater amount of education, especially advanced linguistic ability.  But did you know that physical activity can also be preventative? The two types of activity work in different ways. Cognitive activities increase spatial memory, increase hippocampal neuronal development, and neurotropin growth factors.  The ability to speak more than one language also seems to be preventative because it requires more executive functioning!  Physical activity decreases amyloid precursor proteins (APP) which is the precursor to the beta amyloid plaques that are characteristic of a brain with Alzheimer’s.

March 14, 2011

What is in season now? Broccolini is in season in California and the gulf coast. Broccolini is a hybrid of broccoli and Chinese kale. It looks more elegant than broccoli, with long stalks and loose florets. It as only 35 calories per serving and contains as much vitamin C as 8 oz. orange juice! It is a cruciferous vegetable that is packed with vitamin A, folate, iron and potassium. It is easy to cook, no peeling required!

February 28, 2011

“It not what you are eating…it’s what eating you”  is a book by Janet Gleeson, Ph.D. Instead of thinking about what you have to give up to lose weight, think about what motivates you to eat.  Are you really hungry? Do you eat while you are doing other things? Do you eat when you are mad, sad, depressed or anxious? Is food a coping  mechanism ?  Understanding yourself and your relationship with food is the first step to achieving a normal body weight.

February 21, 2011

Can you stand on one leg? Balance is a very important component of fitness and is often neglected until we are older and have a fall. When you are brushing your teeth or styling your hair or washing dishes, try standing on one leg for 30 seconds without holding on to the counter and repeat on the other side. For something a little more deliberate and challenging, stand on one leg reach for the foot of the supporting leg while you lift the opposite leg behind you. Repeat a few times on each side. You could even add weights to your reaching hand for a greater challenge.

February 14, 2011

Enjoy a piece of dark chocolate with your sweetie on Valentines Day! An ounce of 70% cocao dark chocolate has many health benefits. It is rich in antioxidants and improves vascular health by improving endothelial function, reducing LDL cholesterol and lowering the risk for cardiovascular disease. Dark chocolate contains the flavonoids catechins and epicatechins. This class of flavonoids is thought to have a beneficial effect on the immune system, cancer prevention, and premature aging. More research still needs to be done to determine specifics, but while you are awaiting the results of the trials; savor a taste dark chocolate!

January 31, 2011

Get moving! The benefits of regular exercise are numerous. Exercise improves mood, reduces your risk of heart attack, diabetes, stroke and lifestyle related cancers. Although 30 minutes of continuous exercise at 65-85% of your target heart rate is recommended, a study at the University of Virginia demonstrated that three 10 minute bouts of exercise yields the same results as a single 30 minute bout. So for those of you who don’t have time, it just got easier.

January 24, 2011

Try Beets! They are great for you and contain vitamin C, potassium and are a good source of fiber. They are also a good source for the potent antioxidant lycopene, which s found in red foods. Try them roasted or on a salad with mixed greens, walnuts and goat cheese.

January 17, 2011

Eat your greens! There is an inverse relationship between the amount of vegetables consumed and the incidence of heart disease, diabetes, and certain cancers. According to the Food guide pyramid you need at least 3-5 ½ cup servings of vegetables per day. The CDC offers a “vegetable calculator” that determines the appropriate quantity for your gender, age and activity level. Give it a try at http://www.fruitsandveggiesmatter.gov/benefits/index.html .

January 10, 2011

80% of photo aging comes from sun exposure. Wearing a sunscreen everyday is the best protection from skin cancer and wrinkles! Use an SPF of 30 or higher. Physical blocks such as zinc oxide and titanium dioxide work the best. Remember, you should apply your sunscreen 20 minutes before exposure and reapply every 60-90 minutes during prolonged exposure or if you are perspiring or swimming.