Scott S Sherwood

Laptop fun!

2009-10-02T13:29:00.000-07:00

Hey all! Just a change from my usual postings of all things fitness to tell you about a site that I came across which has come in very handy for when I'm travelling and need to take my laptop. I'm talking about http://www.gearzap.com.

It is the only place where you can find everything for your netbook and laptop. The site is a specialist online retailer of netbook and laptop accessories. Find the exact case for your netbook or browse their range of netbook accessories or device specific accessories compatible to your present netbooks & laptops.

I found the grooviest skin for my laptop called Blue Plasma. Forget having just a coloured laptop, this really makes mine stand out. Add on top of this a laptop bag or laptop case and you've got a great combination of style and protection. The site stocks over 30 different manufacturers so you are sure to find exactly what you are looking for.

But it's not just laptop bags and cases or laptop accessories that they stock. You can also find batteries, chargers, DVD/CD drives, memory upgrades, mice and keypads as well as some great looking speakers. Check out the XMI X-mini II Ultra Portable Speaker. Love it!

The site is very easy to navigate and payment can be made by all the usual methods – including PayPal if you are security concerned. Delivery can be done via Royal Mail with the option of Special Delivery if you want it quicker. I also found the prices are a lot cheaper on your pocket than anywhere you'll find on the high street. Also the range of styles is a lot wider than at most places. What they save on the high street rents is passed on to you.

Another thing to checkout on the site is the blog. Here you'll find up to date information on products that are coming out but also information on news happening in the world of laptops such as operating systems etc.

Protein Supplements - What Type of Protein Supplement Is Right For You?

2009-08-16T11:04:00.000-07:00

Beginners please read this – it will save you a lot of money!! Protein is one of the most over-consumed over-hyped supplements out there. NOTHING will ever replace a good solid meal so make sure that you have a good diet. Remember, these are supplements – NOT meal replacements.

Beginners you don't have to worry about protein supplements yet. Make sure you are training right, eating right and getting plenty of rest. After passing this stage, you may need increased amounts of protein. Even at the most advanced level, you should take no more than two protein shakes per day. The rest should come from solid food.

The four main types of protein available are soy, why, casein and egg protein. Consider each one....

Soy Protein
Soy protein is derived from soy beans. Soy is the only "complete" protein that is a plant product-versus meat proteins. Soy may be detrimental to males who supplement with it due to the correlation between it and increased oestrogen levels. Soy is considered a complete protein due to it contains all the essential amino acids for human nutrition.

Whey Protein
A high quality protein derived from milk. It is abundant in muscle building amino acids. Whey is digested quickly, which can lead to rapid, but short lived spikes in amino acid levels and can lead to an increase in muscle protein synthesis.

Casein Protein
Also a high quality protein that is derived from milk and is abundant in amino acids. Casein is more slowly digested then whey, which seems to inhibit protein breakdown, as compared to the faster digestion of whey.

Egg Protein
Egg protein is an alternative to the milk based proteins and the soy based. There are some perspectives out there who believe that all dairy products should be avoided by both childhood and adult populations due to a correlation to hormone levels and our nationwide obesity crisis. As result of these perspectives, one may consider supplementing with egg protein.

If you want to increase your protein consumption, then focus on lean proteins: chicken, turkey, fish, and lean red meat. But, if you after you've taken the time to analyse your diet and your energy needs, then you may need to supplement protein-potentially pre and post workouts. But, which of the above proteins are going to be most beneficial to you and at what time of your nutrition program?

Since casein is slowly digested and whey is a fast digesting protein, both should be considered for supplementing but at different times in the day. Due to the slow digestion process of casein, research leads us to believe that casein will be more beneficial if consumed at bedtime-this will aid in evenly distributing the protein over the eight hours that you sleep. Remember, sleep is essential to growth and recovery-if you want to get stronger, bigger, faster, fitter, etc. you need a minimum of 7-9 hours.

Whey, on the other hand, is easily digested and broken down into the blood stream. As a result, it is recommend that whey be consumed pre or post exercise, where the results can be quickly consumed and aid in replacing protein stores used during intense exercise. Whey becomes even more productive in supplement form when combined with a carbohydrate supplement (general rule of thumb is 2/3 carbs and 1/3 protein). Now is the time to add that banana, oats, wheat germ etc. to your shake.

As for soy and egg, when compared to the other two, it should be your last option of the those listed due to amino acid content and protein synthesis. The protein synthesizing capabilities are considerable less than that of the milk based protein sources. But, if you are lactate intolerant (milk sensitivity) then soy (if you are a female) or egg could be good alternatives.

Remember this fact: the liver can only process 11 grams of protein per hour. Any more gets sent straight to your kidneys for removal. Money, literally, down the drain!

Yes, you can afford a personal trainer

2009-08-16T10:59:00.000-07:00

If bulges won't budge, nothing beats having your own personal pro, suggests a study in which trainees lost almost three times more weight than solo exercisers. Too pricey? Try these tips:

Buddy up: Train with a friend for one (usually only slightly higher) hourly price. Savings: 25%

Have a quickie: Pay for a 30-minute training session instead of a full hour. Warm up and cool down on your own. Savings: 50%

Mix it up: Instead of seeing a trainer weekly, book three sessions, then have them give you a routine to do alone. Check in monthly. Savings: about 65% in a year.

See a virtual trainer: Get a customized diet and shape-up plan online. Not for the beginner as you really do need someone in person to show you the ropes. Savings: about 95%.

Weird Things Exercise Can Do to Your Body, From Black Toes to Orgasms

2009-02-01T06:59:00.000-08:00

When it comes to exercise, you get out what you put in. So, when you devote a lot of work, you expect fabulous results. But, sometimes, the results of a workout are far from what was expected.
From surprise orgasms to black toes, a number of strange things can happen to the body when put through its paces. These issues often occur when the exercise is intense, when it lasts a long time and is atypical -- running a marathon, for example.

Many of the problems stem from simple nutrient depletion, as the body uses up fuel to sustain a tough work out.

"When the body is stressed, it reroutes resources, such as blood flow, away from non-vital systems," said Dr. Michelle Wolcott, assistant professor and sports medicine specialist at the University of Colorado at Boulder. "Muscles, particularly the heart and leg muscles, use up all available nutrients and oxygen."

Because of this, loading up on electrolyte salts or carbohydrates for energy won't solve the problem, and a person can go into a state of hyponatremia, in which the body cannot even process any nutrients.

Marathon and long distance runners seem to endure the bulk of odd side effects from physical exertion, although almost any activity done to excess can have adverse effects, from weight lifting to sports.

In general, however, weird phenomena resulting from intense exercise are out of the ordinary. It is rare that the average gym-goer would experience these problems.

"It's a distinct minority [of people] with a personality type that is probably very different," said Dr. Linn Goldberg, professor of medicine and head of the Division of Health Promotion and Sports Medicine at Oregon Health and Sciences University in Portland.

People who are adversely affected by a hard workout also often have underlying problems, such as a history of migraines, which make them susceptible to further issues.

Experts say the best way to exercise without side effects is to do it often, build intensity slowly and maintain proper nutrition.

"A little can be good, a lot does not mean it's better," Goldberg said.

The following is a list of some of the strange things that happen to the body during exercise.

'Coregasms'
Mystery or not, the female orgasm has an infinite capacity to surprise. The latest: orgasms making an appearance at the gym.

A phenomenon hotly debated on Internet message boards, many women claim to have orgasms while exercising, primarily during core muscle work, giving it the moniker "coregasm."
Crunches, hanging leg raises and other moves that tense and relax muscles surrounding the pelvis and the pelvic floor muscles seem to be the best triggers for coregasms.

"Orgasm is a physiological response," said Bean Robinson, associate director of the Program in Human Sexuality at the University of Minnesota Medical School. "We know some women who can have orgasms without any physical stimulation, just mental stimulation. ... It makes perfect sense to me that someone could have an orgasm [while exercising.]"

In addition, the pleasure hormones -- endorphin and dopamine -- that are released during exercise may contribute to coregasms.

But the phenomenon may still be rare enough to render the medical community sceptical. Few men have come forward with the same experience.

"I don't know of any science that supports that," said Dr. Ann Hoch, associate professor and director of the Women's Sports Medicine Program at the Medical College of Wisconsin.

Orgasm or not, good form is still important if women want physical benefits from their exercise program as well as other benefits.

Black Toes
Runners may enjoy many physical benefits from their exercise, such as a trim physique or great endurance. But pretty feet are not always part of the bargain.

"Runners tend to get black toe nails," said Dr. Lewis Maharam, medical director for the ING New York City Marathon and a columnist at runnersworld.com. "They can hurt and it's also embarrassing."

Black toes, known as subungual hematomas, occur when capillaries break and blood pools under the skin's surface. This often occurs in the toes because of the force of running or walking long distances. The problem is compounded if the runner is wearing shoes that are not big enough, causing the toes to constantly bang against the inside front of the shoe.

Though black toenails are unattractive and sometimes painful, they are not dangerous and will go away as the nail grows, though that can take as long as a year.
"I usually recommend wearing wider or longer shoes and running through it," Wolcott said.

Incontinence
Incontinence can be an embarrassing but common problem among long distance runners.
Often called runner's trots or runner's runs, the problem is essentially "increased diarrhoea as you are running," Maharam said.

There are two reasons runners can experience diarrhoea during a long race. First, the pounding, up-and-down movement of the body moves wastes faster in the gut. Second, at a certain exertion point, the body redistributes blood flow to better support the brain, heart and leg muscles, leaving the stomach, kidneys and other organs without as much support.

"Tissues break down with trauma, even mild trauma when it is repetitive," Goldberg said. "Muscles, tendons [and] blood vessel trauma occur."

Reduced blood flow to non-vital organs also explains why people often can't stomach food following an intense workout and will throw up if they try to eat.

"Always stand to the side of a runner, never to the front," Maharam said.

There are ways to minimize the problem. "It's as simple as what goes in goes out," Maharam said, and advised not to eat fatty foods, avoid fibre the morning of a race, and forget about carbohydrate loading the night before, unless that is part of a normal routine.

"Or else you are carb unloading at mile six," Maharam said.

No Period
"Women can exercise as much as they want, as long as they fuel their body appropriately," Hoch said, and that means plenty of calories.

It sounds like the ideal advice: eat, workout and be merry. But not fuelling enough can have serious consequences. And exercising too long and too hard without replenishing lost calories can keep many women from having a normal menstrual cycle.

In fact, without proper nutrition, the luteinizing hormone pulse responsible for kicking off ovulation -- the beginning of the menstrual cycle -- can be decreased. This results in missed periods and a body clock that is thrown off.

"You need that pulse in order to ovulate," Hoch said. "If you don't ovulate, you don't have a menstrual period."

Missing periods can also put women at risk for developing osteoporosis and cardiovascular problems. It seems counterintuitive that exercise can reduce bone density, but without nutrition and oestrogen -- another hormone that can get depleted -- bones can become weak, even with physical activity.

Exercise-Induced Anaphylaxis
Fitness proponents urge people to feel the burn and love the pain, but what if an exercise routine could actually kill you? For some, that fear can be a reality.

Exercise-induced anaphylaxis (EIA) is a condition in which, during physical exertion, the body's mast cells release histamine, the molecule responsible for the swelling and itching associated with an allergic reaction, according to a 1992 paper in the Clinical Journal of Sports Medicine.

People with EIA can have an allergic reaction, including hives, trouble breathing, nausea and wheezing, to even small amounts of exercise. Dr. Thomas Casale, chief of allergy and immunology at Creighton University in Omaha, Neb., and executive vice president of the American Academy of Allergy, Asthma & Immunology, studied the phenomenon in the 1980s. He found that EIA is often associated with certain foods, such as celery, shellfish and peanuts that, when eaten on their own, pose no problem, but if eaten before a workout can trigger an allergic reaction.

Despite the seriousness of an anaphylactic reaction to exercise, small amounts of regular exercise can build the body's tolerance for physical activity. In addition, avoiding food triggers and using antihistamines can help those with EIA stick to their exercise regimes.

Hormonal Imbalance
Think pumping extra iron or running 20 miles is uber-masculine? Think again.

"With shorter bouts of activity, hormones that strengthen us (like testosterone) can be increased," Goldberg said. "However, with excessive exercise, testosterone drops."

While hormonal imbalances due to excess exercise is not a huge problem, it can result in problems, including loss of bone density, decreased sex drive and feeling weaker or less energetic. Goldberg said this probably affects a small group of people with a specific, likely obsessive, personality type.

Lack of nutrients is the underlying problem of a hormonal imbalance as intense exercise can deplete the body of the raw materials necessary to make hormones.

Goldberg supposes the use of synthetic steroids can be a way to combat this imbalance.

"They depleted their own and they know it," he said.

Women can experience hormonal imbalances, as well, losing oestrogen if they do not fuel themselves with calories during intense exercise, which puts them at risk for osteoporosis.

Migraines
Sore muscles and aching feet after a workout is one thing. But a splitting headache is altogether different. And, for some, a bad headache is just part of their exercise routine.

"The physiology of exercise can promote the physiological changes in the brain that cause a migraine headache," said Dr. Joel Saper, founder and director of the Michigan Headache and Neurological Institute.

This can be true of almost any kind of physical exertion, from aerobic exercise to weight lifting to sex.

Beyond the exertion of exercise, straining muscles, particularly in the neck, are a classic trigger for a migraine or other headache. Pain in the neck muscles, joints and nerves can all translate to an intense headache.

But a post-workout headache can signal a more serious, even dangerous problem.

Too much or too little fluid in and around the brain can cause high-pressure or low-pressure headaches, respectively. These could signal spinal fluid blocks or leaks, which can be dangerous.
Increased blood pressure from exercise can, in rare cases, put someone at risk for aneurysms or intracranial bleeding.

But, Saper said, most of these headaches occur in people who are predisposed to headaches for some reason. If, for example, someone has a history of migraines or has low blood sugar because of diabetes, then they will be at risk for headaches after exercising.

"Common sense prevails on those kinds of things," said Saper, adding that if headaches are deemed benign by an expert, people can head them off by taking anti-migraine drugs or other pain medication.

Copyright © 2009 ABC News Internet Ventures

Smart Nutrition

2009-02-01T06:54:00.000-08:00

You have access to more nutrition information than ever -- from magazines like Cooking Light to the Internet, newspapers, and television. When you add to that the hype about fad diets, the resulting information overload creates more confusion than clarity.

"Many people are still uncertain about what they should eat and think good nutrition is complicated," says Food Editor Ann Taylor Pittman. "Even Cooking Light readers, who are better versed in good nutrition than most, come to us with questions about everything from what constitutes a healthful fat to how to work more whole grains into their diet."

In this and other stories throughout the year, we will demystify the essentials of smart nutrition. First, we've identified the nine most important nutrition issues that influence the way we eat. And we've assembled a panel of top authorities in the nutrition, public health, culinary, and food marketing fields to help guide us in translating complex science into real-world information you can use. We'll share their strategies for bringing smart nutrition to your plate. Here's a preview of the nine topics we'll cover this year in Cooking Light, all with recipes so you can start enjoying the best nutrition right now.

Strategy 1: Eat smart, be fit, and live longer

Dan Buettner, one of our panel of experts for the 2009 Nutrition Essentials series and author of "The Blue Zones: Lessons for Living Longer from the People Who've Lived the Longest," has studied communities he calls Blue Zones (including residents of Sardinia, Italy; Okinawa, Japan; and Costa Rica) where people live to the age of 100 at a much higher rate than the general population. "Each Blue Zone revealed its own recipes for longevity, but many of the fundamental ingredients were the same," he writes.

What you can do: One of the fundamental lessons from the Blue Zones research: Eat a predominately plant-based diet that offers a balance of healthful fats; a variety of vitamins, minerals, and antioxidants; and quality sources of protein that are low in saturated fat, which is linked to elevated rates of cardiovascular disease. Another key similarity between Blue Zone groups: Each makes meals part of the fabric of life, which includes family togetherness, collective effort, and conviviality. And finally, each group has daily exercise in common. Activity balances the calories consumed, helping to keep weight in check. Cooking Light: International vegetarian recipes

Strategy 2: Select carbs that satisfy

Much confusion surrounds the topic of carbohydrates, thanks to fad diets that promote fat and protein over carbs. But, "as with fats, it is the type of carbohydrate that is most important," says Walter Willett, M.D., Ph.D., chairman of the department of nutrition at the Harvard School of Public Health and one of our panel of experts for this series. Eventually, all carbohydrates turn to sugar in our bodies. These sugars give us the energy needed to perform tasks, from breathing to bicep curls.

However, some carbohydrates convert to sugar more quickly than others. For this reason, nutrition recommendations for carbohydrates focus on complex carbohydrates, the more slowly digested kind found in whole grains, legumes, and vegetables (such as quinoa, kidney beans, and winter squash). They help you feel full and satisfied after a meal and keep your blood sugar level on an even keel, reducing the risk for developing type 2 diabetes.

What you can do: Whole grains, in particular, are a superior carbohydrate choice. Women who average two to three daily servings of whole grains have a 30 percent reduced risk for heart attack and type 2 diabetes compared to women who consume less than one serving per week, according to the Nurses' Health Study. Such findings prompted the USDA to recommend three servings daily (two 100 percent whole-grain bread slices and one-half cup cooked brown rice, for example) in the current Dietary Guidelines. Our Sweet Potato--Pecan Burgers with Caramelized Onions, for example, make use of several healthful complex carbs, including sweet potatoes, oats, and whole-grain buns.

Strategy 3: Boost your nutrient power

Dieticians increasingly recommend and have a term for foods inherently rich in vitamins, minerals, and beneficial nutrients without additional calories: "nutrient dense" or "nutrient rich." The idea is to choose foods that offer the most nutritional bang for the caloric buck. "Consider skim milk: you get all the same nutrients -- protein, calcium, vitamins A and D -- in a lower-calorie package than whole milk," says Cooking Light Associate Food Editor and registered die titian Kathy Kitchens Downie.

How to do it: "If you understand the basic principle of choosing nutrient-rich foods, you can begin to apply it to recipes," Downie says. "In our Almond-Cranberry Corn Bread recipe, for example, we augment the refined flour and cornmeal traditionally used in corn bread with almond meal, which boosts the nutrition profile with good-for-you unsaturated fat, fibre, and vitamin E." Salads are another prime example of nutrient-rich foods. Start with low-calorie greens, and add fruits, vegetables, and other foods that raise the nutrient profile.

Strategy 4: Save room for treats

"Food is meant to be pleasurable, and part of the pleasure is treating yourself," says another authority from our expert panel, Heather Bauer, R.D., C.D.N., founder of Nu-Train, a nutrition and counselling centre in New York City, and author of "The Wall Street Diet." "Any way of eating that doesn't allow for the occasional indulgence is not sustainable," she says.

Even the current version of the USDA Dietary Guidelines allows goodies. For example, a typical 2,000-calorie diet includes 265 calories that can be "spent" on treats -- anything from a (five-ounce) glass of wine and a (one-ounce) square of chocolate to a scoop of ice cream. If the rest of your diet includes smart options like fat-free milk and lean cuts of beef, plus plenty of produce and whole grains, you'll have room for these so-called "discretionary calories" to enjoy as you wish.

How to do it: The key is to make even your discretionary calories nutritionally sound. Enjoy nuts (which offer satisfying protein, fibre, and beneficial fats) as a snack, or make hot chocolate with unsweetened cocoa, a touch of sugar, and fat-free milk for added protein, calcium, and vitamin D. Or try our Mango Lassi, which offers filling protein and calcium, plus a touch of sweetness, for a midmorning pick-me-up or after-workout snack. At just 137 calories, you'll still have room for a sensible dessert after dinner.

Strategy 5: Be savvy about salt

Sodium plays a key role in muscle function and maintaining the body's fluid balance, but it's easy to consume too much. Over time, excess sodium can elevate blood pressure levels, raising the risk of heart disease and stroke.

The USDA recommends no more than 2,300 milligrams sodium daily for adults under age 50 -- the amount in one teaspoon of salt -- but most Americans consume an extra 2,000 to 4,000 milligrams daily, largely from processed and prepared foods. Reducing intake to reach that 2,300-milligram goal is important for everyone, but crucial for those predisposed to develop high blood pressure, especially African Americans, overweight people, or those with a family history of the condition.

It's also important to adjust sodium intake with age. Systolic blood pressure (the top number on a blood pressure reading) raises an average of four points per decade. (The USDA recommends no more than 1,500 milligrams daily for those over 50 and no more than 1,200 milligrams for those over 70.)

How to do it: Clients often ask how to make meals taste good without using the saltshaker, Bauer says. First, focus on fresh, whole foods. "Fresh fruits and vegetables, whole grains, and meats may naturally contain minimal amounts of sodium, but that's hardly the sodium found in many processed foods," Bauer says. When you do use processed foods, look for no- or reduced-sodium versions to help avoid adding extra sodium to your dish, as with the less-sodium chicken broth we call for in our Dijon Mustard Chicken Fricassee, for example. Finally, enlist the aid of herbs and spices, which can help enhance foods' flavour without the need for extra salt. "Enliven dishes with savoury salt-free seasonings like fresh or dried basil, oregano, parsley, or cilantro; fresh ground spices; and garlic," Bauer says. CookingLight.com: What you need to know about sodium

Strategy 6: Eat foods that are good for you -- and the planet

Sustainability has become a buzzword in the culinary world, as chefs and home cooks search for ways to minimize their impact on the planet. It's easy to become bogged down in the many issues dealing with how food affects the environment, and choosing among them can be confusing. Should you consume all organic foods? Only eat local foods? Avoid foods with hormones or antibiotics?

"You can't do it all," says panel member Marion Nestle, M.P.H., Ph.D., professor of nutrition, food studies, and public health at New York University and author of "What to Eat." "You have to pick the issues that matter to you."

Many experts agree that consuming a diet rich in a wide variety of plant foods is a smart first step toward sustainability. The simple reason: Fruits, vegetables, and grains require fewer resources to produce. Shifting less than one day per week's worth of calories to a vegetable-based diet can help cut the equivalent of greenhouse gases produced by driving 1,160 miles, according to researchers writing in the journal Environmental Science and Technology. The health benefits of eating this way are well documented, too. Consuming higher amounts of produce can help lower blood pressure and cholesterol to improve your cardiovascular health, according to studies like DASH (Dietary Approaches to Stop Hypertension).

How to do it: Place as much emphasis on produce-based side dishes as on meat entrées. For example, our Mixed Vegetable and Rice Pilaf recipe includes peas, potatoes, green beans, onion, and carrot, all in one colourful and flavourful dish.

Strategy 7: Beware of portion distortion

We've all seen what appears to be a single-serve packaged snack, only to discover the label indicates it actually yields two servings. This can lead to overeating. When faced with larger portions, people naturally eat more, according to researcher Brian Wansink, Ph.D., of the Cornell University Food and Brand Lab, who has led many pioneering studies examining the psychological cues that can induce people to over-consume.

How to do it: Portion control is easy to practice in your own kitchen. When ordering the mahi-mahi for this recipe, ask the fishmonger to cut 6-ounce portions -- no more, no less. When cooking with ingredients that aren't already portioned or plating finished dishes, pay close attention to measurements. Use tools like measuring cups or kitchen scales to help you identify the correct amount. Practice will make perfect; over time, you'll begin to automatically recognize a proper portion. CookingLight.com: Restaurant Portion Distortion

Strategy 8: Choose Premium Protein

Whether from meats, poultry, eggs, seafood, nuts, or beans, protein helps you feel fuller longer. That's good news when it comes to managing your appetite. However, protein sources differ in their nutritional makeup. In order to clearly consider protein choices, you must also factor fat.

How to do it: For most meals, choose a protein that offers the most nutrients for the least saturated fat. Plant-based proteins, like black beans, lentils, or navy beans, come with little fat and plentiful vitamins and minerals. They're always a good choice. Nuts are generally rich in beneficial unsaturated fats. Animal proteins contain varying levels of fat. For example, beef tenderloin is inherently lean, while a rib eye contains almost twice as much saturated fat -- more than 5 grams per 3-ounce serving. Yet both servings have roughly the same amount of protein: 24 grams for the rib eye, and 25 grams for the tenderloin. CookingLight.com: How to buy nutritious, budget-friendly beef

Strategy 9: Sort the latest facts on fat

Beginning with our January/February 2009 issue you'll notice a change in the nutrition numbers that accompany every Cooking Light recipe: We no longer include percentage of calories from fat per serving.

We're making this adjustment in light of findings from large-scale studies like the National Heart Lung and Blood Institute-led Nurses' Health Study, which demonstrated that the type of fat is more important to heart health than a particular food's ratio of calories from fat, and the OmniHeart Study, which showed that replacing a portion of total calories with unsaturated fats -- such as sautéing vegetables in canola oil rather than butter or snacking on a half-ounce of pecans instead of pretzels -- may help protect against heart disease.

"There really is no scientific basis for setting a percentage of fat in the total diet," Willett says. "It is the type of fat that is important for health. Trans fat is to be avoided, saturated fat is to be kept fairly low, and unsaturated fats emphasized."

Health Library

MayoClinic.com: Organic foods -- Are they safer? More nutritious?

MayoClinic.com: Trans-fat -- Avoid this cholesterol double whammy

Here's an example that illustrates the point: "Salmon contains 45 percent of calories from fats, most of which are beneficial," Downie says. "Removing the 30 percent limit on calories from fat in a serving allows you to reap the benefits of salmon's healthful unsaturated fats."

To help you avoid consuming an excess of fat, which is high in calories regardless of its type, we'll continue to evaluate the recipe's total nutrition profile in relation to the serving size and daily calorie needs. "At Cooking Light, a serving size of cooked salmon is 4.5 ounces, which is 177 calories, a perfectly reasonable amount for an entrée," Downie says.

How to do it: Look beyond the total fat in a given food. If the food has a nutrition label, check the amounts of mono- and polyunsaturated fats it contains. Figures for these healthful unsaturated fats should be higher than those for saturated and trans fats, which are linked to heart disease. (No numbers for those nutrients on the food you're considering? Just subtract the amount of saturated and trans fats from the total fat to estimate the unsaturated amount.) For foods that are high in unsaturated fats, make adjustments in your diet to help keep your overall daily calories balanced. For example, in our Muesli with Cranberries and Flaxseed recipe, we call for fat-free yogurt to help keep calories in check and minimize saturated fat.

Experts rule on those dusty old workout devices in your closet

2009-02-01T06:50:00.000-08:00

So you've foolishly cancelled your gym membership. Could it be time to resurrect some old fitness gadget you bought years ago? Let’s take a trip back memory lane and see if any of them can be reinstated in to your fitness regime – or relegated to that big dust collecting place in your home....

Thigh Master

What is it? Made popular by sitcom star Suzanne Somers in the late 1980s and early 1990s, the first version of the Thigh Master’s leg press promised to help you "squeeze, squeeze your way to shapely hips and thighs." A spring-loaded hinge connected the two pieces of metal tubing, forming a V shape. Users would place the device between their legs and press together until their knees touched. The Thigh Master could be used while lying on one side, legs parallel or sitting up.
Does it work? It will help give the appearance of muscles, but not add strength, says Justin Price, a personal trainer with IDEA Health and Fitness Association, a leading membership organization for health and fitness professionals. "(With the Thigh Master), you'll build muscle, but it's not going to be functional in any way. That's because it works the muscles of the inner thigh in a concentric fashion, meaning it shortens the muscles. ... A side step and squat would work those inner thigh muscles much more effectively."

As with the ab devices, Price adds, "you can't target one thing in the body, because the body works as a whole. It's like you gave all the work to one employee. That employee has a nervous breakdown and the others get lazy."

Verdict: Toss it.

Ab wheel

What is it? A rubber-enforced wheel with handles that promises to tone and strengthen abdominal muscles when you grip the knobs and roll into a plank position on the ground from your knees, then roll back again.

Does it work? It can target the abs if done properly, but you'll also be risking injury, says Comana. He warns against using the wheel for that reason. "You're transferring a lot of stress from the shoulders and lower back into a single wheel with two hands," he says. "As it lacks a brake mechanism, the risk for injury is greater. And mentally, we feel that if some is good, more is better -- so you roll too far out. It causes stress in the lower back."

Verdict: Toss it.

Ab Roller

What is it? Shaped roughly like a letter C when viewed from the side, the Ab Roller includes a headrest to support the head and neck during crunches. The user lies on his or her back, grabs hold of the top device and then rolls into a crunch.

Does it work? A 2001 study of abdominal workout equipment found little to no difference in crunches done with or without the Ab Roller. Comana does appreciate that the Ab Roller -- unlike the ab wheel -- puts you in the correct position for a sit-up, but he still feels it's easy to overdo it on this machine. Muscle fatigue, he says, will mean you end up using lats, pecs and triceps instead of the abs to curl the upper body toward the hips.

Ron Eustis, a personal trainer, had another problem with the Ab Roller: storage. He tossed his because he couldn't figure out where to stash it.

Price says this device carries its own injury risk. "It's an upper back roll-up, so your torso rounds," he says. "That wouldn't be a good idea, considering most people sit at a computer and round their shoulders forward (there already)." You could set yourself up for a rounded spine and injury in the long run.

Verdict: Toss it.

Stability ball

What is it? This firm, inflatable sphere is usually used for abdominal exercises, requiring the user to balance on the ball face up while contracting into forward or side crunches. Similar exercises can target other muscle groups. It is also used for balance workouts and weight training.

Does it work? Personal trainer Ron Eustis says the stability ball can be used for everything from glutes to push-ups. It's great to pair with weights for a core workout, adds Kathy Stevens, educational director for the Aerobics and Fitness Association of America. Although a 5- or 10-pound weight wouldn't feel like much on a bench, she says, lifting that amount with your back on the ball "really works your core." The cons? Fabio Comana, an exercise physiologist with the American Council on Exercise, likes this device. However, he warns to watch for wear and tear of the material that eventually may cause the ball to burst -- not the best thing when you're on your back and holding weights.

Verdict: Keep it, but be wary if yours has been shoved into a closet, bounced or kicked.

The Step

What is it? Literally a riser, but so much more. The Step is a sturdy plastic board used in cardio routines (up, down, L-step, over the top) as well as with pulleys and dumbbells for strength training.
Does it work? For those who have the discipline to keep up the pace, the step can be a great way to get the heart rate up, says Eustis, who first used an egg crate when he began his business, Fearless Fitness Personal Training, more than 10 years ago. "(And with) a pair of dumbbells, you can do a full-body workout."

Because stepping up and down on a raised platform is bound to get boring when it's done without the aid of a class or a personal trainer, Stevens recommends checking out step aerobics videos or inviting a friend to join you in your routine.

Verdict: Keep it.

Jane Fonda workout videos

What are they? While lots of celebrities and celebrity trainers have made exercise videos, actress Jane Fonda was the first. Fonda's original video, which was released in 1982, included beginner and advanced sections. Both had segments concentrating on arms, abs, buttocks, waists and legs. The franchise now has more than 23 workouts, including step and stretch programs and yoga.
Do they work? "For the basics (such as step and low-impact classes), Jane Fonda did some stuff we still do today," Comana says. (You might opt to skip the Spandex/Leg Warmers/Shoulder Pads/Big Hair!) But as a general rule, he adds, workout videos more than 10 years old should be discarded, because fitness research has come a long way since then.

"A lot of the older videos are going to have some moves that have become antiquated" -- for example, traditional high-impact routines are no longer in fashion, he says, as they risk causing joint injuries.

Workout videos should never be an impulse buy, Comana says. "If something seems appealing, Google that person and see what they've done recently. Check to see if (the host or the choreographer) is affiliated with a university or certified organization. That tells me these people are worthwhile. If all that comes up is their DVD and nothing else, they're a one-hit wonder."
Price prefers the dance-based videos -- and says if you can't afford a DVD, tape "Dancing With the Stars" and copy those moves.

Verdict: If it's older than a fourth-grader, toss it.

Is Drinking Coffee a Health Enhancing Ritual or a Detrimental Addiction

2009-01-19T07:23:00.000-08:00

The debate over whether drinking coffee is a health-enhancing ritual or a detrimental addiction continues to brew. Given that we Americans consume 400 million cups of coffee daily, it only makes sense to examine closely the effects of drinking those unassuming cups of Joe.

Two important considerations must be taken into account when discussing the pros and cons associated with drinking coffee. The first is the distinction between the effects of caffeine (which is a common stimulant also found in tea, chocolate, soda, painkillers, and energy drinks) and the effects of coffee's non-caffeine components. Coffee cannot be lionized or made a villain only in terms of its caffeine content because several of the benefits associated with drinking coffee are a result of the beverage's non-caffeine components. Likewise, several of the risks associated with drinking coffee are directly linked to the beverage's caffeine alone.

The second consideration is the recognition that consuming coffee may be beneficial with regards to some health goals and detrimental with regards to others. For instance, consuming coffee may enhance a fitness program while it may interfere with fat loss efforts. It is only within the parameters of these two considerations that an accurate assessment of one of America's most beloved habits and decidedly maligned addictions can be made.

The Benefits of Coffee's Non-Caffeine Components

Much attention by medical professionals has been given to the health-promoting benefits of drinking coffee over the last two decades, and the majority of coffee's proven benefits and therapeutic uses have been linked to the high level of antioxidants found in its beans, which are actually the seeds of the deeply red-hued coffee cherry fruit. The significant presence of these antioxidants, which mop up the damaging free radicals implicated in the development of cancer, heart disease, degenerative brain disorders such as Alzheimer's, and plain old aging, is found in the coffee bean's chlorogenic acid.

The most recent studies reveal that the American staple's caffeine component may enhance the benefits of its non-caffeine components, which explains coffee's role in providing significant protection against gallstones, liver disease, Parkinson's disease, and Type 2 Diabetes in addition to cancers of the bowel, pancreas, and bladder. Again and again an inverse relationship between coffee consumption and the incident of these diseases have been proven. Participants in most of these studies who drank more than four cups of coffee had a significantly lower risk for these diseases than non-drinkers.

Ironically, the results of such studies conducted prior to the early 90s actually hinted at a correlation between coffee consumption and the above mentioned cancers. One reason behind this miscalculation was that certain denominators, which are more prevalent in coffee drinkers than non-drinkers such as smoking and decreased inclination to exercise or take a multivitamin, were not factored into many earlier studies. Once these health-defeating behaviours were targeted as the cause for increased cancer incidence in coffee drinkers rather than the habit of drinking coffee itself, then the accurate relationship between coffee consumption and the incident of these cancers became clearer.

Perhaps the most exciting news regarding the protective powers of coffee is the recent discovery that increased consumption in combination with exercise and weight control decreases the chance or at least delays the onset of Type 2 Diabetes in adults. In a recent U.S. study conducted over a period of 18 years, men who drank six or more cups of coffee per day decreased their risk of Type 2 Diabetes by 50 percent. Women in the same study showed a 30 percent decrease in developing the disease. Not insignificantly the onset of Type 2 Diabetes decreased in participants who drank decaffeinated coffee as well, but much more moderately at 30 percent and 15 percent for men and women, respectively. Such numbers speak to the health enhancing power of the non-caffeine components of coffee while suggesting that the addition of caffeine creates a synergetic effect leading to a greater benefit. With a projected 300 million cases of Type 2 Diabetes by 2025 (twice that of the latest figure in 2000), some doctors have begun to prescribe an increase in coffee consumption in addition to weight control and exercise as an effective strategy in slowing down this growing epidemic.

While the virtues of the coffee bean's chlorogenic acids cannot be denied, two other components-oils known as cafestrol and kahweol-have tentatively been associated with the rise of LDL cholesterol levels and consequently an increased incidence in heart disease among imbibers, perhaps by as much as 20 percent. Such a statistic is a buzz-kill until we learn that neither cafestol nor kahweol can pass through the filtering process normally used in the preparation of coffee.

Methods of Brewing

Raw coffee beans pack-perhaps surprisingly-twice the oxidative punch than that of the much revered green tea leaf. But since very few of us chew on raw coffee beans, it is essential to understand that certain methods of brewing maintain the integrity of coffee's overall antioxidant power while protecting us from any of the bean's potentially negative components.

In general roasting raw coffee beans reduces some of their original green antioxidant power; however, roasting also increases the production of certain other brown antioxidants. Medium roasted coffee appears to maintain its antioxidant power slightly more than either light or dark roasted coffee beans. The beneficial chlorogenic acids easily pass through either metal or paper filters, and as far as the unfavourable oils are concerned, it is only when coffee is consumed without first undergoing the filtering process (as is the case for espresso, boiled, or French-press coffee and even then only when consumed in large quantities) that the beverage poses a risk. Instant coffee has been shown to contain only traces of these oils.

Another legitimate concern regarding coffee is the pesticide residuals found in many commercial beans. Interestingly such carcinogenic residuals are higher in decaffeinated coffee which has been necessarily subject to a highly chemical process in order to extract the bean's caffeine component. Using only certified organic or shade-grown beans (neither of which are sprayed with pesticides) ensures less exposure to potential toxicants.

The Benefits of Coffee's Caffeine Component

As far as the benefits associated with disease prevention goes, the caffeine in coffee plays the role of sidekick, but when it comes to mental and physical performance, caffeine is the star. The well known benefits of taking in as little as 80-90 mg of caffeine (one cup of coffee contains approx. 200 mg) include an increase in mental alertness, focus and concentration, and of course caffeine's wake-up factor is legendary. Caffeine also proves useful in remedying both jet lag and the afternoon slump that most workers experience at least occasionally making them more productive on the job. Some new studies suggest that caffeine may have a mood-enhancing effect on those suffering from depression, and as an effective pain reducer, caffeine is a common ingredient in many over the counter pain medications.

As mentioned earlier, drinking coffee must be judged in terms of our particular health goals. If increased endurance and intensity levels while working out are goals, then the caffeine in coffee is a powerful weapon in the fitness enthusiast's arsenal. It is not an accident that caffeine often headlines the roster of ingredients in common performance enhancers and supplements as caffeine has been shown to have a slight effect on the metabolizing and utilization of lipids for energy, particularly during exercise. The central nervous stimulant also decreases the perception of fatigue and discomfort during exercise, which is a boon for those who loathe the activity as well as for those who are looking to take their workout to the next level by exercising longer and harder. The alkaloid is a ubiquitous ingredient in fat burners, as well, due to its short-term ability to suppress appetite.

The Risks Associated with Coffee's Caffeine Component

The majority of grievances against caffeine lie mostly in its immodest use. For instance, the majority of performance-enhancing and fat-burning products on the market direct users to ingest dosages that include upward of 1000 mg of caffeine per day. Such high dosages even in the short term are connected to anxiety, sleep disturbance, dependence and severe withdrawal symptoms when usage ceases. Overdoing it with caffeine promotes quick rises in blood pressure and heart rate as well.

While caffeine in fact has been shown to have a positive effect on both endurance and intensity levels when it comes to exercise, it ironically may stand in our way if weight loss is the goal. The reason behind this is that caffeine increases the body's production of myriad stress hormones, including cortisol, which causes the body to store fat particularly around the midsection. Cortisol also incites a wave of undesirable aging effects. Because of this diet gurus almost always suggest replacing coffee with green tea, which has less caffeine per serving, in order to avoid the production of cortisol as well as the ensuing insulin rise and crash after caffeine's buzz has run its course. This crash notoriously induces feelings of hunger and might possibly further promote fat storage.

There is some concern, too, about the leeching of calcium from bones or caffeine's interference with the absorption of other important minerals, though coffee itself contains traces of magnesium as well as potassium in a larger amount. Some medical professionals counter that this concern is overemphasized if one takes in adequate amounts of these minerals through diet. The diuretic effect of coffee also comes under fire as it may lead to dehydration. According to experts coffee enthusiasts can sidestep this risk by drinking extra water throughout the day, and some experts claim that the diuretic effect is balanced by the water content of the coffee itself.

By M. Mokros

11 podcasts featuring health and nutrition topics

2009-01-19T07:21:00.000-08:00

Although not as plentiful as fitness podcasts, there are many health, medicine and food science shows from which to choose. Here's a sample of them.

HEALTH & MEDICINE

"NIH Research Radio"

-Link: www.nih.gov/news/radio/ nihpodcast.htm

The good: The National Institutes of Health takes the dry results of studies it produces and jazzes them up for a listening audience. It even manages to make pelvic floor disorders seem interesting.

-The bad: The segments sometimes can descend into a public service announcement, which is confusing because they run PSAs between stories.

"Mayo Clinic Podcast"

-Link: www.mayoclinic.org/podcasts/

The good: Short, sweet and informative. We listened to a disquisition about foot problems and now can talk with authority about metatarsalgia (pain at the metatarsal heads) at cocktail parties.

The bad: We learned more about bunions than we'd ever want to know.

"Listen to the Lancet"

-Link: www.thelancet.com/audio

The good: You can choose among three different podcasts from the noted British medical journal - infectious diseases, neurology or oncology. We listened to a report on migraines (pronounced "mee-graines" in Britain) and retinopathy in Type 2 diabetes. We felt smarter just listening to Brit host Richard Lane.

The bad: These are so technical that they're best left to medical professionals and amateur hypochondriacs.

"Sound Medicine"

-Link: http://soundmedicine.iu.edu/

The good: This hour-long show co-produced by the Indiana University School of Medicine and an Indianapolis public radio station went in-depth about how kids spread the flu among themselves and in families. It also delved deeply into the latest vitamin D research and secrets to healthy aging. If it sounds like public radio, that's because it is public radio.

The bad: Nothing bad here.

"Fitness Rocks"

-Link: http://fitnessrocks.org

The good: Although its title implies "fitness tips," this show really delves into wellness and prevention issues. Here's a doctor, Monte Ladner, we all can relate to. He takes often-confusing medical and fitness research and makes sense of it. We listened to his podcast on stress as it relates to weight gain, chronic inflammation and whether all stress is bad.

The bad: We would like to have heard more from Ladner's interview with a psychologist speaking on job stress. The podcast seems kind of slapped together, as if the doc had another job. Oh, you mean he does?

"On Health"

-Link: www.npr.org/rss/podcast/ podcast - detail.php?siteId=89697157

The good: It's from National Public Radio, so you know it's high quality in production and sourcing. What's particularly impressive is the breadth of coverage - from health insurance to case studies to personal stories of living with various medical conditions.

The bad: Sometimes, the topics segue too far into business coverage. Not that there's anything wrong with that. But if we wanted to download a business podcast, we would.

NUTRITION

"Diet Detective"

Link: www.dietdetective.com

The good: Part of the excellent Diet Detective Web site, the podcast packs a lot of information into a seven- to 10-minute broadcast. For instance, it demystified the different oils and types of cooking fats out there in language a layperson could comprehend.

The bad: We actually wished it was a longer show. The Web site itself is chock-full of information.

"Fat 2 Fit Radio"

Link: www.fat2fitradio.com

The good: The two hosts - Russ (from California) and Jeff (from Canada) - come across like regular guys who have done their research. Which they have. They give a "Web Report" from stories culled from the Internet and give a weekly low-fat recipe. Example: Asian Crock Pot Chicken.

The bad: The guys' advice is rather general and simplistic. To wit: "We don't believe in calories. We believe you should eat the calories and work out like a thinner person." The hosts wasted several minutes talking about the stock market collapse and their IRA accounts. If we wanted stock news, we'd find one of the multifarious business podcasts.

"Logical Weight Loss"

Link: www.logicalloss.com

The good: Dave Jackson, the host, is a pleasant guy who admits he doesn't have all the answers. You're rooting for him to lose weight. "I feel like Richard Simmons. You look at him and he's a little chunky. I'm like him, about back at square one (on weight loss). It's been a stressful couple of years."

The bad: The podcast is short on specifics, long on bromides. Plus, Dave goes off topic occasionally.

"No Excuses Weight Loss"

Link: www.podcastalley.com/ podcast - details.php?pod - id=52279

The good: Few podcasts we heard take listener calls (via voice mail, of course). But Jonathan Roche's podcast lets listeners vent, such as the woman from Utah whose husband gained back two pounds from his diet and, disgusted, quit dieting. Roche, a marathoner and triathlete, can relate to all types of people looking to get in shape.

The bad: Roche tends to be more cheerleader and motivator than informative host. He knows his stuff, though.

"The Nutrition Diva"

Link: http://nutritiondiva. quickanddirtytips.com

The good: The best nutrition podcast available. The podcast we heard cut through the hype about high-fructose corn syrup "and whether it's to blame for the decline of Western civilization," quips host Monica Reinagel. She posits that the link between obesity and corn syrup "has less to do with chemistry than economics." Her advice: "Limit refined sugar in all forms." It is professionally produced, not surprising since Reinagel works for the Conde Nast-owned Web site www.nutritiondata.com.

The bad: We'd like to hear more Monica. She's an opera singer and a licensed nutritionist and a chef.

By SAM MCMANIS

Eating Breakfast For Weight Loss - Morning Meals Can Help You Lose Weight

2009-01-19T07:18:00.000-08:00

So many of the goals you set for yourself regarding weight loss are predicated on the notion that you must stomp out certain daily habits and eliminate what you may consider small pleasures, much deserved rewards, or even sanity-saving timeouts in the face of your increasingly hectic and stressful life. While renouncing jelly beans as the fifth food group and cancelling the TiVo subscription are doubtlessly effective strategies in your quest to shed a few (or many) pounds, such drastic tactics often lead to a sense of deprivation-the saboteur of all saboteurs--despite your steeliest intentions.

In reality the idea that losing weight is only about TAKING AWAY is a misconception. There are habits you can actually acquire and ADD to your life to speed your progress and ease your sense of deprivation. One such habit is eating breakfast.

It may seem counterintuitive to add calories when weight loss is your primary goal, but study after study provides concrete proof that people who eat an early morning meal are slimmer than skippers. Perhaps in what is the most comprehensive study of weight control to date, the National Weight Control Registry has tracked the habits of 4,000 people who have lost a minimum of 30 pounds and have kept it off for at least a year. The eye opener? Eighty percent of the ongoing study's participants eat breakfast.

The science behind adding morning calories in order to reduce overall daily caloric consumption is simple. After fasting for eight or more hours during sleep, the body's morning blood glucose levels are low, which is dangerous territory because glucose fuels the brain and all physical activity, including light before noontime activities such as stretching, driving to work, checking email, and even speaking.

Without replenishing glucose levels by eating breakfast, two things occur, and both bode badly for dieters. First, in sensing a lack of available calories, the body's metabolism lowers in order to conserve expenditure of energy, which means you will automatically burn fewer calories during the morning hours. Secondly, in response to this perceived deprivation the body increases production of cortisol, the stress hormone that leads to fat storage particularly around the midsection. Moreover, with glucose levels low and cortisol levels high you are poised to become ravenous as the day goes on and it becomes nearly impossible for you not to overeat later. If you don't believe this, prove it to yourself by keeping a food journal for two weeks. Skip breakfast during the first week and track your overall daily calorie intake. Eat breakfast everyday the second week and again write down your overall daily calorie intake. Chances are you ate less over the course of the second week than the first.

Nutritionists say to aim to eat as little as 250-300 calories or as much as 1/3 of your total calories for the day at breakfast, and a recent study from the University of Texas at El Paso confirms that breakfast eaters consume an average of 100 calories less per day than those who do not. This amount may seem negligible, but the small deficit adds up to a 10 pound weight loss over the course of a year simply by ADDING a meal. Another recent study suggests the possibility that the number of calories dieters eat for breakfast is approximately the number of calories they shave from their overall daily intake. For instance, if a breakfast skipper eats an average of 1800 calories per day and then starts eating 300 calories for breakfast, his or her daily caloric intake will drop from 1800 calories to 1500 calories. Not a bad deal.

It is important to remember that the merits of a morning meal extend beyond weight loss. Eating breakfast within an hour or so of waking ensures clearer thinking, less stress, and more feel-good energy. If you are a sceptic then return to the journal experiment mentioned above to prove this claim by taking notes on how you feel hour to hour throughout the day first during the week you don't eat breakfast and then during the week you do. You will see that eating breakfast corresponds to having a brighter outlook, more focus, and more stamina.

Learning to stomach breakfast is half the battle. The other half is eating the proper combination of macronutrients. Prepare and eat a breakfast that is high in fibre and lean protein, moderate in healthy fats, and adequate in low-glycemic carbohydrates. Even top fitness professionals who are severely restricting their carbohydrate levels in order to lose body fat continue to eat low-glycemic carbohydrates along with lean protein in the morning. Eating simple carbohydrates alone (such as an apple, a piece of white toast, or a pastry) is the reason why many people complain that eating breakfast makes them hungrier. Simple carbohydrates spike glucose levels and it is the following crash that causes people to feel hungry again only a few hours later.

The usual excuses for not eating breakfast, in addition to the misguided attempt to cut calories in order to lose weight, are lack of time and lack of appetite. As a counterpoint for the first excuse, consider the breakfast of Olympic champion Michael Phelps. On a given morning the swimmer eats three fried egg sandwiches with the works, a bowl of grits, three slices of French toast, three chocolate pancakes and two cups of coffee. No one is suggesting such a feast for someone who isn't physically engaged in hardcore training for eight hours a day every day, but if Phelps can find the time to eat this much in between training and winning seven gold medals, you can surely find time to eat just a fraction of this amount in between waking up and making your morning commute.

As far as the second excuse--lack of appetite--goes, remember that it may take several weeks for your body to become accustomed to wanting (and receiving) food in the morning. In the meantime you can make acquiring the new habit more enjoyable by following a few guidelines. While some experts suggest automating your breakfast by finding one or two things you like and eating them every morning to keep yourself on track, the fact remains that your time constraints, energy requirements and tastes change throughout the week. A peak into the diet journals of nutritionists reveals a bevy of breakfast options to suit your needs, so feel free to mix and match as you please.

ON WEEKDAYS

For the habitual sugary cereal eater who is in a slump: Try mixing five or six high- fibre, low-sugar cereals, such as shredded wheat, low-fat granolas, and bran in one bowl. Add some walnuts, dried fruit and plain milk or soy for balance.

For the fitness enthusiast who trains in the morning: Pack a cup of non-fat Greek- style yogurt along with fibre-rich berries, such as raspberries or blackberries, and an ounce of nutrient-dense almonds or a few Brazil nuts. Enjoy this hunger-squelching, high- energy meal with a cup of green tea prepared with a splash of non-fat milk.

For the person who has not more than one extra minute in the morning: Keep it light and portable. Toast a slice of low-calorie whole wheat bread and spread on two tablespoons of natural almond or peanut butter. To squeeze in some calcium, drink a glass of one percent milk in the car or pick up a non-fat latte on the way to work or school.

For the person who loathes traditional breakfast foods: Microwave a piece of low- fat mozzarella cheese and a tomato slice in a whole grain pita. Grab an apple from the counter and a hot cup of strong coffee from the drive thru. Alternatively, save a portion of last night's dinner and microwave it before leaving the house or first thing when you arrive in the office. Yes, you can eat pasta or pizza for breakfast, as long as it's the healthy variety (which of course it is…you're so good).

ON WEEKENDS

For the Mary Poppins type: Make pancakes or waffles using a light mix from the store prepared with omega-3 fortified eggs and a quarter cup toasted wheat germ (for fibre, vitamins B and E). Instead of nutritionally devoid syrup, cook a bag of plain frozen blueberries, which are chockfull of antioxidants, in a saucepan over medium heat almost to a boil, stirring in a tablespoon of cornstarch to thicken. Serve it with calcium-fortified orange juice. The little ones will never notice what they are missing.

For the farmer's market aficionado: Pick up a loaf of whole-grain olive bread or any crusty whole-grain variety. Slice it and spread a few slivers of avocado over it and cover it with the whites of three cage-free organic eggs and a piece of light cheddar cheese for some protein.

For the modern day traditionalist: Make a bowl of Irish steel-cut oatmeal on the stovetop and top it with chopped nuts, a half-cup of blueberries, and a dash of cinnamon. Eat it alongside your favourite hot tea or freshly squeezed juice made from a variety of interesting options such as apple, carrots and ginger.

For the breakfast-in-bed-lazy-Sunday-morning types: Whisk together one whole egg and two egg whites. Fold in a colourful array of chopped vegetables full of fibre and antioxidants including peppers and mushrooms. Add a little feta cheese or a few tablespoons of low-fat cottage cheese for a flavour, texture, and calcium boost.

For the unrepentant donut lover: Eat a bit of cheese or a single egg along with that sugar bomb in order to prevent the nasty glucose spike and crash that leads to cravings later in the day. A donut for breakfast is only truly dangerous when it becomes a donut for lunch and donut for dinner as well.

By M. Mokros

Trends In Fitness For 2009

2009-01-07T15:36:00.000-08:00

Let's look ahead and see what the trends may be for fitness in 2009. This is all a bit hit and miss as some gimmick may come along and knock everything over and then we find six months later it doesn't work...but let's go....

Out: Hour-long workouts In: Half-hour.

Out: Boring routines In: The Wii.

2009 is all about budget-friendly, time-efficient and fun workouts, according to fitness experts. With people tightening there belt on travel, eating out, spending in general, there's going to be more people looking to fill in their time. This may well include looking at their fitness and filling in their time bringing this up to speed. Here are their predictions for how we’ll be getting in shape in the new year.

THE TREND: Fitness boot camp

[From the American Council of Exercise Top Fitness Trends for 2009.]

This military-style workout doesn’t seem to be going away. This is the third time boot camp has been on the ACE’s Top Fitness Trends List, according to chief science officer Cedric Bryant.

Boot camps are time-efficient and effective, he said. And of course, he adds, some credit goes to the marketing. There are fitness boot camps for prom, high school reunions, weddings and singles.

THE TREND: Ballroom dancing

Thanks to er, John Sargeant oh and "Strictly Come Dancing" and "Dancing with the Stars,” there’s going to be more interest in ballroom dancing. In the past, people were more apt to find hip-hop and Brazilian dance in their fitness centers.

The shows have made it very cool to ballroom dance. Even the Polish version had the world's strongest man compete. He came second! It's a good cardio workout. Just no need to wear all the sequined get up girls and lay off the tight trousers guys. John may not have looked elegant but at least he was out there.

THE TREND: Fun and games

“Exergaming,” such as the Wii and Dance Dance Revolution will bring fun and appealing exercise activities back into the home. There will also be a return to the popular exercises of childhood, such as trampolining and Hula-Hooping.

Look for more health clubs to purchase Expresso Bikes, stationary bikes with interactive software that simulates the experience of biking outdoors.

THE TREND: Working out at home

Hard economic times means more people will work out in their homes.

DVDs are not only economical but a group of people can do it together as opposed to each paying for classes at a studio.

THE TREND: Senior fitness

Hoff predicts more classes at senior centers, nursing homes and health clubs to help seniors with balance and coordination. Seniors who were never into fitness are getting in shape.

THE TREND: Short workouts

People will be doing shorter workouts. Circuit workouts will come back in to vogue.

While there will still be the place for the traditional 45-minute to an hour workout, three sets of this, three sets of that others will be looking for variety at each workout.

THE TREND: Personalized DVD or Web workouts

Some tech-savvy people may find ways to create their own exercise DVDs by mixing and matching clips from multiple sources, such as YouTube videos, fitness DVDs and downloadable workouts that are on trainer and magazine Web sites.

In any case, whatever trend you do follow, you won't get any results unless you are consistent with your training, monitor your diet and get plenty of rest.

What next for 2010??

The Truth About Gyms - and a price comparison at the end...

2009-01-07T15:33:00.001-08:00

Despite the fact that more than 7.2 million people (almost 12% of the population) are members of a gym or leisure centre and the average length of membership is almost one and a half years many myths about the health and fitness industry still persist. But the truth, underpinned by independent research debunks these inaccurate perceptions.

MYTH ONE: January is the most popular time to join a gym - as part of the traditional 'New Year Resolutions' frenzy.

FACT: September is the most popular month: many believe that the catalyst is a desire to sustain the sense of healthy wellbeing experienced during a summer of activity and fun.

MYTH TWO: 'New Year Joiners' tend to stop attending gyms within four-six weeks.

FACT: People who join in January and February are no more likely to quit than those who join at any other time in the year. Almost 66 % of members retained their membership for at least 12 months-up from 61% in 2001. While the average rate of member cancellations per 1000 is 36, down from 103 in 2000.

It takes 23 months for 60% to cancel their membership. But this is no indication that they are not joining another gym, relocating to a new area, or starting a new job with a new membership scheme.

MYTH THREE: People are avoiding gyms as a result of the 'Credit Crunch' and membership numbers are falling.

FACT: The total number of new fitness facilities opening throughout 2008 has totalled 122, and highlights the fact that demand still exceeds supply in this sector.

Andree Deane, CEO of the Fitness Industry Association, which represents some 2,500 public and private gyms, said: "There is no evidence that there has been a downturn in membership numbers. Anecdotal evidence suggests that the rate of new joiners this year is the same as for the similar period as last year.

"For most gym members, membership is not a luxury, but an integral part of peoples' lives.

"Today it is as fundamental to their way of life as eating brown bread - and, despite the current economic climate, people do not seem to be trading in healthy brown bread for a white slice. For many, going to their gym or leisure centre relieves the tensions of their work and domestic pressures and a short period of 'me-time' is vital to their psychological and emotional, as well as their physical well-being."

MYTH FOUR: New gym members are tied into 12-month contracts.

FACT: The industry offers a wide range of membership options from pay-as-you-go (available in over 95% of leisure centres and almost 50% of health clubs) to 3-month, 6-month and 12-month contracts. In addition, most health clubs and leisure centres offer rolling monthly contracts.

And how does your gym compare for price? Here’s the national averages:

Private Club: £42.37 Public Sector Club: £29.26

Fitness: Mistakes when training are counterproductive

2009-01-07T15:18:00.000-08:00

We all make mistakes from time to time, but mistakes in our fitness training should be avoided as much as possible. Failing to steer clear of these pitfalls can lead to plateaus, diminishing returns and, in the worst cases, injury.

Getting stuck in a training rut is probably the most common error of all. While 20 minutes of cardio or three sets of 10 reps with 5-pound weights may have been great when you started exercising, your body adapts to a workload in a very short time. Failure to increase either the length or intensity of your cardio and the weight or number of repetitions that you do will quickly lead to a fitness plateau. In fact, aerobic fitness begins to plateau in as little as three weeks when the training load is not increased. So, to continue making progress in fitness, you must continually update your training program - at least every six weeks but ideally more often.

Another common error is to overdo caloric intake with post-exercise refueling. Exercise burns lots of calories, and if you intend to get up and do it again the next day, then you will need to ensure your glycogen stores are replenished post-workout. But given that most participants exercise to shed excess fat and don't work out daily, there isn't a pressing need to devour two energy bars and a bottle of glucozade [is anyone still drinking this stuff?] as you leave the gym. In fact, many people consume more calories in the half hour following their workout than they burned during it.

Conversely, there is a fraction of the population that have the idea of exercising on an empty stomach. This started several years ago when exercising on an empty stomach was a weight loss craze. However, this strategy ultimately backfires. This is because carbohydrates are the fuel source for muscles and since fat metabolism is dependent on the availability of carbohydrates, when carbohydrate stores are low (like when you exercise on an empty stomach), fat metabolism is compromised. Consequently, exercise feels much harder, you tire sooner, or slack off and end up burning fewer calories and less body fat overall. And, to add injury to insult, you could end up losing hard-earned muscle as you start burning protein for fuel. Having said that, this is a technique favoured by bodybuilders and is done BEFORE breakfast and at no other time. That way, you stop the slow down in metabolism outlined above as you continue your normal caloric consumption for the rest of the day. So, who’s going to be at the gym for doors opening at 6.30? Anyone? I thought so....

Speaking of injuries, one of the most dangerous mistakes one can make is pushing through pain and/or ignoring aches. Everyone knows the person who has a sore ankle but ran a 10k race last night, plans to race a 5k Saturday and is going to see how it "holds up" in circuit training. Stop the madness! Pain is your body's way of telling you something is wrong. Injuries don't go away when you ignore them. They simply get worse. Respecting your body will enable you to get fit, stay strong and improve your overall health.

Angie Ferguson

What do you listen to?

2008-11-23T14:21:00.000-08:00

So I was contacted ths week by DJ Raphael Pathe who has shared some of his music with us. Check them out via zshare here: http://www.zshare.net/audio/51753214a129b74d/ and here http://www.zshare.net/audio/517518359fa3efc3/

Would like to know...what do you like to listen to when you workout?

Scott’s Really Packs a Punch Protein Shake

2008-11-23T12:31:00.000-08:00

(Definitely for the weight gainers!)

Ingredients
1 Banana
½ cup No name brand mass gainer*
½ cup porridge oats
½ cup wheat germ
500 – 750 ml semi- or skimmed milk

Method

Mix together all the dry ingredients in a large pouring jug.
Add enough milk to cover the ingredients but not too much that it all goes flying when you use the hand blender. NO, get a blender, just don’t forget to put the lid on when you....
Mix until smooth. Drink there and then or put in your drink container and top up with milk. Shake before drinking.

About this drink:

I say no name brand mass gainer as you really don’t need to fork out on expensive big name products if you have a limited budget. If you don’t, go for BSN’s True Mass. I love this stuff! Great gains guaranteed! Right now I’m using Serious Mass. Like I said no name but it’s working a treat. You’ll notice I’ve gone for a mass gainer and not whey protein. Not necessary. Have one of these morning and pre- or post-workout and you’ll be getting more than enough protein of both type for your body to absorb.

So what is wheat germ? As wiki says ‘The germ of a cereal is the reproductive part that germinates to grow into a plant; it is the embryo of the seed. Wheat germ is a concentrated source of several essential nutrients including Vitamin E, folate (folic acid), phosphorus, thiamin, zinc and magnesium, as well as essential fatty acids and fatty alcohols. It is a good source of fibre. Wheat germ, due to its high concentration of complex carbohydrates and protein aids in gaining muscle and reducing instances of catabolism.’

The one thing this drink is loaded with is calories! From the banana, wheat germ and oats, you are going to get a lot of bang for your buck. This is a good thing mass gainers! It’s not just all about protein. It’s the fact that you are going to need a lot of fuel not only for your workouts but for your growth as well. Remember, it’s what you do outside the gym that helps determine your growth too. Eat right, grow right.

Destructive thoughts can wreck your workout efforts

2008-11-17T15:05:00.000-08:00

Change your mind, and you just might change your body, too. Psychologists say our “self talk” or “internal dialogue” can make or break a fitness routine.

The problem is that many people simply aren’t aware of how destructive their thoughts are, says Gareth Dutton, a psychologist at Florida State University in Tallahassee who specializes in helping people to exercise and lose weight.

“The thing that precedes your behavior is a thought, and we sometimes aren’t good at getting in touch with our thoughts,” he says. “We’re on autopilot.” The first step in charting the right course to fitness is to recognize how your thoughts are undermining your exercise plan, says Dutton. The second step is to challenge the negative thinking – and there’s certainly no shortage of that when it comes to exercise.

The key, Dutton says, is to remember that “a thought is just a thought. It doesn’t mean it’s reality.” In other words, just because you think you hate everything about exercise doesn’t mean you can’t find some activities that are more tolerable than others. Likewise, just because you think you absolutely have to eat that piece of pumpkin cheesecake (easily canceling out the calorie burn of your workout) doesn’t mean that you really do.

It can be tough for beginners to master the skills necessary to adhere to an exercise plan, but give it time, advises Diane Whaley, an associate professor of sport and exercise psychology at the University of Virginia in Charlottesville, and a spokesperson for the Association for Applied Sport Psychology. “If you can stick it out for six months, it starts to become a part of who you are versus what you do,” she says. “You have more of an identity as an exerciser.”

Plus, you’ll probably see some positive results that can motivate you to keep at it. Among them: better muscle tone, feeling stronger and more fit, weight loss, improved mood and better sleep.

Ready to change your bad exercise thoughts to better thoughts? Try these mind games:

Bad thought: “I hate exercise. I just don’t like anything about it.”
Better thought: “There must be some type of physical activity that I can find at least tolerable, and maybe even enjoy. Besides, exercise is important for my health and wellness, and to allow me to keep up with my kids/grandchildren.”

Bad thought: “There’s no way I can find the time to exercise.”
Better thought: “Is there any evidence to the contrary? How have I managed to fit in exercise in the past? Maybe I can’t spend 30 straight minutes a day on exercise at a gym, but surely I can fit in 10-minute chunks of physical activity here and there.”

Bad thought: "I tried to start a fitness plan but the pain of exercise is just too much for me."
Better thought: "I find exercise uncomfortable now but that doesn’t mean it will feel like this when I get in better physical shape. I just need to take things slowly. Plus, there are many positive aspects to exercise that I can try to focus on, such as how it’s making me healthier and to feel better overall.”

Bad thought: “It’s raining so I can’t get in my usual morning walk around the neighborhood today.”
Better thought: “It’s raining, so today I’ll go walk at the gym instead.”

Bad thought: "I'll never be able to lose all this weight."
Better thought: "I’m not feeling very hopeful right now but this is just a thought and it doesn’t mean I truly can’t lose weight. I know that diet and exercise won’t allow me to shed these pounds overnight, so I need to set reasonable, achievable goals — and stay the course.”

Bad thought: “I’ve missed a few workouts, so I might as well throw in the towel.”
Better thought: “I’ve temporarily fallen off the fitness wagon, but I can get back on. Why did I miss those workouts, and how can I avoid this happening next time? How can I change my schedule to make exercise fit in? For starters, I could schedule workouts for next Tuesday and Thursday right after work.”

By Jacqueline Stenson

MSNBC contributor

msnbc.com

Dave’s All Season Vegetable Soup

2008-11-17T14:46:00.000-08:00

This soup I made for Dave when I stayed at his place in my recent troubles. He liked it so much I thought I’d share with you. It can be as high cal or as low cal as you want. Alterations given where necessary.... It’s an all season soup because you can serve this hot or cold. If served cold, I’d make sure it’s a thinner, that is, more stock is added, soup than if served hot.

Ingredients

3 red onions

1 leek or 2 shallots/spring onions

1 tspn butter/oil

2 carrots

500g potatoes

500g of any vegetable you like.

Seriously, it’s a make it up as you go along kind of thing. They’re vegetables! Low fat – mostly. Want to add more cals? Go straight for the sweet potato, tinned corn [add this at the end to give your guests something to look at because you’re just going to blend the thing to a pureed death anyways...but I get ahead of myself]

Want to add more bulk but not the cals – think broccoli, cauliflower or defrosted frozen spinach [once again, repeat like the corn above]

Want to add more protein? Do what the Chinese do and beat together two eggs and stir through until cooked. Makes a right stringy mess but boy it tastes great! Sorry, back to the ingredients....

1 litre vegetable/chicken/beef stock. You choose! This is going to determine the base flavour of the soup. I opt for chicken as you can serve anything for the main course.

1 cup cream – yes, entirely optional

Fresh parsley – cut finely

Method

1. Dice onions, carrots and potatoes. Slice the leeks or equivalent. Cut the rest of the vegetables you are going to add in to cubes or small pieces.

2. In the butter [Hey, I like the taste. Go on, splurge!] fry the onions until soft and add the leeks. Cook for a further minute then add the carrots. Stir through until carrots are warmed.

3. Add the potatoes and then the stock. Cook until the potatoes are nearly done. Add the other vegetables e.g. cauliflower, broccoli and continue cooking until these new vegetables are done. Remember to keep in reserve those vegetables you want to add later. Make sure they have been precooked e.g. tinned corn, spinach etc.

4. Puree to buggery. No really. You want this soup to be smooth as possible. Has it come out a tad bit thicker than you hoped? Just add more stock until you get the consistency you want. Come out a bit too thin? Return to a simmer [NOT a boil. Nothing tastes worse than burnt soup!] and let it reduce a little.

5. Add now the vegetables that will give the soup a ‘look’. Corn, spinach, beaten eggs etc. I’ve even added fried bacon pieces but diced ham would be nice too.

6. Add the parsley and if you are going for the full fat option, the cream as well. Warm through and serve.

Serves 1. [Well, too good for guests!]

Steroids

2008-10-05T15:14:00.000-07:00

Ok, here’s a tell all from me – or the way I see it. I may get hung, drawn and quartered over what I’m about to say but I am sick and tired of hearing overblown media hype on this subject: Steroids and other performance enhancers.

The Olympic games have been and gone. The performance enhancers the athletes are taking are quickly overshadowing the ever-thinning veneer of respectability that the Games have. They are using either techniques to avoid detection or those performance enhancers that cannot be detected. Growth hormone for instance still can’t be traced. We are all asking when we see someone win, ‘Did they or didn’t they?’ I’d like to stop the witch-hunt for all the athletes and think that we should just accept that the use of performance enhancers is a natural step in the evolution of sports. Remove his or her illegality from the equation and everyone really is back on a level playing field. Literally.

How do you define a performance enhancer? How do you define ‘natural’? Should we take it back to the Olympics of the ancient Greeks? Even further? How about banning the use by athletes of cooked food? After all, name me one other creature on the planet that heats its food up before eating it? Hardly natural. What about drinking, not only from another animal’s teat, but to continue drinking milk in to adult life? No soya users, you don’t get off easy since all you are doing is substituting one for the other – like, say, sustanon for nandrolone.

So we accept then that the above argument is absurd. Isn’t that only because we have accepted their use because they – cooked foods and milk – have been around so long? Do we not appear to accept that if something has been around for long enough, that we’ve always done it, that it must be natural? This natural through longevity applies to other techniques used to enhance performance.

Look at all the research that goes in to physiology, physiotherapy and sports psychology. Look at the work done in biomechanics, for just one example, so that an athlete can analyse their movement when performing javelin throwing, golf or sprinting. All the movements can now be captured on computer and the athlete can adjust their training accordingly for the mistakes they are making. Computer? They didn’t have that back in Paris in 1896 for the first modern Olympics. The first computer came in 1943.

After the researches had finished making the athletes do their task better, it was time to look at the athletes themselves. Diet specifically. We all know now that what goes in affects your performance both on and off the field but this too is a relatively recent phenomenon. Thanks, in part, to Dr John Harvey Kellogg [yes, he of the corn flake] and others, they started the whole ball rolling on diet modification to affect not only health but also athletic performance.

As an aside, he was also a little bit left of centre and also advocated daily enemas. As Wiki says, “His favourite device was an enema machine that could rapidly instil several gallons of water in a series of enemas. Every water enema was followed by a pint of yogurt — half was eaten, the other half was administered by enema “thus planting the protective germs where they are most needed and may render most effective service." The yogurt served to replace the intestinal flora of the bowel, creating what Kellogg claimed was a squeaky-clean intestine. Now they never put that on the back of the pack! Delightful breakfast reading. Pass the sugar love…

Look also at all the sports supplements that are now on offer. Do you really think your body evolved over millions of years to digest your maximuscle protein shake before or after your workout? Is that natural? Creatine, discovered in 1835, is a naturally occurring substance in red meat but to shove five grams down your throat each morning would be the equivalent of 170 grams of beef jerky for breakfast. That’s dried red meat. How many steaks do you think you’d have to eat to get the equivalent? If you are the discernable eater and you’d like an alternative to beef jerky, try emu jerky! More on this here. If you want a great article on creatine in general, go here.

Supplementation goes well beyond just creatine alone. Looking in my own fridge I take, a multivitamin, another at night that is also a multimineral, vitamin C and glucosamine. We all know there are hundreds more out there to take.

To me then, with the addition of science to sport, it is an inevitability that other naturally occurring substances would also start to be taken. Testosterone anyone? We make it ourselves, men and women alike, so why not supplement with that? Growth hormone too. Sure the body’s production of it drops off after puberty but it never completely ceases.

Doctors reading this are probably blue in the face. Hey Doc, your next patient probably has high blood pressure due to drinking too much alcohol or smoking. Don’t tell me steroids are a fate worse than death, especially when the government not only knows this, doesn’t ban either but instead would rather garner the taxes from them and have hospitals full of people with liver problems, vascular problems, lung problems etc. That’s just hypocrisy or is it because as I said earlier, if something has been around for long enough, it’s just taken as natural? We’ll always drink. We’ll always smoke. Hey ho.

Yes, like any drug, alcohol and nicotine included, performance enhancers can, and are, abused. The number of guys dying in the sport I love, bodybuilding, never seems to decrease. Most athletes have got smarter though and know the continuous use of these performance enhancers will hinder, not help. Most now know that the liver needs rest and recovery, as does the heart. Alas, we can’t say the same for those who drink or smoke – though they all know it’s bad for them. I’m sure as a percentage, the number of users dying from steroids is a lot less than from alcohol and tobacco. [The same can be said for a lot of recreational drugs but that’s a whole other can of worms I’m not opening up here!]. I haven’t even got in to the libertarian argument of my body, my choice – government, butt out!

Also, the fact is less may die if steroids were decriminalised, as then proper education on their use would be more widespread. It’s like needle exchanges – no one wants them but we sure as hell need them!

It doesn’t stop there though. Having learned with how to do the sport better, how to eat for the sport better, and how to use the performance enhancers for the sport better, where else is there to go? What is the next step? Well, gene therapy could be one. How do you think they are going to test for that? DNA samples taken at birth and kept on record? Scary.

I’m Scott Sherwood, and I approve this message!

Patrons Supply Gym Power With Workouts

2008-09-26T11:04:00.000-07:00

RIDGEFIELD, Conn. -- Those who work out at Ridgefield Fitness Club don’t just burn energy -- they create it.

“If you're going to be here and going to be working out, why not turn it into energy?” asked Allison Stockel, who works out at the club. “It makes total sense.”

The club is the first to utilize “green revolution.” Through the process, a “power pod” is attached to the wheel of a regular spin bike, turning it into an electrical generator. As riders pedal, club officials said, power is produced and sent to the gym’s electrical grid, which keeps the lights on and fans running.

“Anything that can give back to the club, save energy and pay for itself over time is going to be great,” said Ridgefield Fitness Club owner Jim Johnstone. He said he thinks this will really make people who are exercising more eco-conscious.

A single workout produces enough power to light four fluorescent bulbs for an hour, he said. Over the course of a year, he said, spin classes will produce enough juice to light 72 homes for a month.

“Everyone's become more personally competitive, I think, trying to see how much wattage they can create,” said Cathy Wien, of the Ridgefield Fitness Club. Some cities even are looking at similar technology for sidewalks, which would capture energy from pedestrians.

Today's Inspiration

2008-09-25T01:44:00.001-07:00

Today's Inspiration

2008-09-22T15:27:00.000-07:00

Weighing Up The Benefits Of Weight Watchers Vs. Fitness Centres

2008-09-22T15:25:00.000-07:00

In the first study of its kind, using sophisticated methods to measure body composition, the nationally known commercial weight loss program, Weight Watchers, was compared to gym membership programs to find out which method wins in the game of good health. A University of Missouri researcher examined the real-life experiences of participants to determine which program helps people lose pounds, reduce body fat and gain health benefits. The answer is that both have pros and cons and that a combination of the two produces the best results.

Participants who attended Weight Watchers for 12 weeks lost an average of 5 percent of their body weight, or about nine pounds. However, Steve Ball, assistant professor of exercise physiology in the MU College of Human Environmental Sciences, found that a large percentage of the lost weight was lean tissue and not fat.

"Participants' body fat percentage did not improve at all because they lost a much higher percentage than expected of lean tissue," said Ball, MU Extension state fitness specialist. "It is advantageous to keep lean tissue because it is correlated with higher metabolism. Losing lean tissue often slows metabolism. What your body is made of is more important than what you weigh."

The majority of other Weight Watcher studies had not considered body fat percentage change and only focused on body weight. "This is one aspect of our study that makes it unique," Ball said. "We used a sophisticated measure of body composition - the Bod Pod - to look at what type of weight was lost: lean or fat."

In addition, Ball said the study was novel because Computer Tomography (CT scans) were used to investigate changes in abdominal fat, which is more predictive of cardiovascular disease. Although the fitness Centre group lost very little weight, they probably improved their health because they lost a significant amount of intraabdominal fat (fat around vital organs). These results imply that exercise may have positive influence on the metabolic syndrome despite the number on the scale, Ball concluded.

Ball also found that group support is very important. Most of the Weight Watchers participants stuck with the program during the duration of the study, while many of the fitness Centre participants quit.

"These results imply that overweight, sedentary women joining a fitness centre with the intent of weight loss or body fat change will likely fail without support and without altering their diets," Ball said. "Nearly 50 percent of people who start an exercise program will quit within six months."

"This study attempted to discover what takes place in the real world when overweight women attempt to lose weight." Ball said. "I think the outcome of the study speaks volumes about the necessity for a multi-pronged approach in order to lose weight, body fat and gain health benefits. I hope that this will be the first in a series of studies investigating commercial weight-loss programs."

The study - "Comparison of a Commercial Weight Loss Program to a Fitness Centre" - was published online in the June edition of the Journal of Exercise Physiology.

‘And I swear, you’re just like a pill…’

2008-09-22T15:24:00.002-07:00

For all who have wondered if they could enjoy the benefits of exercise without the pain of exertion, the answer may one day be yes - just take a pill that tricks the muscles into thinking they have been working out furiously.

Researchers at the Salk Institute in San Diego reported that they have found two drugs that do wonders for the athletic endurance of couch potato mice. One drug, known as Aicar, increased the mice's endurance on a treadmill by 44 percent after just four weeks of treatment.

A second drug, GW1516, supercharged the mice to a 75 percent increase in endurance but had to be combined with exercise to have any effect. "It's a little bit like a free lunch without the calories," said Dr. Ronald Evans, leader of the Salk group.

The results, published in Cell, seem reasonably likely to apply to people, who control muscle tone with the same underlying genes as do mice, Evans said. The drugs should help people who are too frail to exercise and those with health problems such as diabetes that are improved with exercise, Evans said.

The chemicals involved already are available, and such muscle-enhancing drugs also would have obvious appeal to athletes seeking to gain an edge in performance. Evans said athletes often show up at public lectures he has given and asked him about the drugs. With money from the Howard Hughes Medical Institute, Evans has devised a test to detect whether an athlete has taken the drugs and has made it available to the World Anti-Doping Agency, which prepares a list of forbidden substances for the International Olympic Committee. Officials at the anti-doping agency confirmed they were collaborating with Evans on a test but could not say when they would start using it.

Experts not involved in the study agreed that the drugs held promise for treating disease. Dr. Johan Auwerx, a specialist in metabolic diseases at the University Louis Pasteur in Strasbourg, France, said the result with Aicar "looks pretty good" and could be helpful in the treatment of diabetes and obesity. "The fact you can mimic exercise is a big advantage because diet and exercise are the pillars of diabetes treatment," he said.

Dr. Richard Bergman, an expert on obesity and diabetes at the University of Southern California, said the drugs might prove to have serious side effects but, if safe, could become widely used. "It is possible that the couch potato segment of the population might find this to be a good regimen, and of course that is a large number of people," he said.

Toning The Pelvis

2008-09-22T15:24:00.001-07:00

And from New York, of course, I give you the Pelvis Gym. Ok, no sniggering. This can be a real problem for women after having had children. For instance Alisande after giving birth to her second child, noticed troublesome looseness in her pelvic area even though she is only 38 and describes herself as a fitness enthusiast.

And so the surgical technician from New York booked an appointment at the new Phit spa – short for pelvic health integrated techniques. The spa calls itself the first of its kind devoted exclusively to examining, toning, tightening and grooming what it calls women's "other face."

"I was concerned about my overall toning down by my vagina," said Alisande, who asked that her last name not be published for privacy reasons. She signed up for the spa's signature Kegel Phitness Check, a $150 training session in Kegeling - a squeezing exercise that works a woman's pelvic floor muscles. She also purchased a KegelMaster, an $85 tube-like device fitted with springs that she described as "resistance training for your vagina."

"It's sex and it's also for me. I just wanted to feel strong down there," said Alisande. She now says she feels better and enjoys sex more. The spa, which opened last month a few doors down from gynaecologic practice of its founder, Dr Lauri Romanzi, specializes in non-surgical vaginal rejuvenation and is part of a trend that has led more women to tinker with their genital area.

Today's Inspiration...

2008-09-18T15:10:00.001-07:00

Today's Inspiration...

2008-09-17T12:24:00.000-07:00

Tarkan Kaynas