Fuel Theory

FT News

2011-06-27T15:42:00.000-07:00

Healthy Lifestyle Tip: Maintaining the Motivation

Ever start a diet or workout routine with enthusiasm only to have your motivation disappear in no time flat? You're not alone. Research shows that a quarter of weight loss plans fall by the wayside within two weeks. On the other hand, stick it out for a month and your odds of success skyrocket. "Doing something for 30 days ingrains and strengthens the brain's neural pathways, so you keep that behavior going on autopilot," says Lawrence Perlmuter, Ph.D., professor of psychology at Rosalind Franklin University of Medicine and Science.

Start Small - "Aim to make one tweak a day. Add fruit to your breakfast, skip your before dinner cocktail, or take a walk after lunch," recommends psychologist John Norcross, Ph.D.

Don't Waste Your Willpower - Avoid temptation; don't deplete your source of inner strength. Stay clear of your favorite foods, try to plan dinner at home and not a restaurant, and work out in the morning before your motivation runs out suggests a study published in Psychology & Health.

Vary Your Vocabulary - "Say, "I want to workout" not "I should workout" to get in the right mind-set," says Michael Sachs, Ph.D., exercise psychology professor at Temple University in Philadelphia.

Do the Write Thing - Jotting down your goals makes them more likely to stick, advises Dr. John Norcross.

Down Size Your Sweet Tooth - Adjust your palate by reducing sweets to only 10 percent of your caloric intake."Don't make yourself feel deprived," advises Elisa Zied, RD, author of Nutrition at Your Fingertips.

Work It Out - "Exercise eases stress and distracts you from thinking about food," says Heather Chambliss, Ph.D., professor at the University of Memphis.

Find Support - "Enlist a friend to be your regular gym buddy so that you have someone to keep you accountable and share your struggles," suggests Dr. Norcross.

Be competitive - "Find people who are faster and stronger than you so you'll push yourself to keep up," Heather Chambliss, Ph.D., suggests. "Seize the day, put no trust in tomorrow"Quintus Hortius Flaccus.

Body Better Benefits of hitting the gym!

Heart - Regular workout sessions can lower your systolic blood pressure as much as some medications!
Bones- Research shows that just 10 minutes of high-impact exercise three times a week can boost bone strength forwomen.Brain - Staying active cuts your risk of cognitive decline by about one third. Staying active also decreases depression.
Pancreas - Shedding just 5 to 7 percent of your body weight can delay and possibly prevent type 2 diabetes.
Intestines - Twenty to sixty minutes of moderate to viorous activity three to five times a week beats most other treatments for irritable bowel syndrome.
Whole body - Walking or cycling an hour a day reduces your overall cancer risk by 16 percent.
(Source: American Journal of Sports Medicine)

TOP TEN THIN TIPS

1. Eat only when hungry.

2. Eat a healthy breakfast.

3. Eat only foods with ingredients you can pronounce easily.

4. Be aware of your food with each bite, and savor it.

5. Eat every three to four hours.

6. Be mindful of the food you eat.

7. Take half of your dining out meals home.

8. Take a list to the grocery store.

9. Eat fruits and vegetables aplenty!

10. Aim for 25 grams of fiber per day.

TIP #2 - Keep breakfast balanced and "strive for five." That means try to include at least 5 grams of fiber and 5 grams of protein in every breakfast. Low-fat or nonfat dairy products can add protein to your breakfast, as can egg whites or egg substitute (egg yolk doesn't contribute protein); lean breakfast meats like Canadian bacon, extra-lean ham, turkey bacon, or light turkey sausage; and soy milk and other soy products. One way to get to those 5 grams of fiber is to include a whole grain and/or fruit or vegetables with your breakfast. Breakfast is the perfect time to work in a serving or two of whole grains, which along with fiber also offer many health-promoting vitamins, minerals, and phytochemicals.
(Elaine Magee, MPH, RD, WebMD Weight Loss Expert)

MEMBER TESTIMONIAL

"My experience at the center has only been fun and positive the past five months. Jake has made me feel welcome and appears to enjoy his work. My favorite day is Tuesday when I attend Power Pilates, then exercise on my own, and end with Zumba. Thank you to Stephanie and Chris for the care and energy they put into their classes. I watch each of them add their own personal touch which is noted and appreciated". (Julene Miller)

(Please email our Membership Coordinator, Stephanie, if you have a testimonial you would like to share at s.sackett-converse@enum clawfitness.com)

SUCCESS PLAN!
Put you energy into getting to the gym rather than thinking how that gym session will make you look. When you focus on the energy and motivation to get there, planning ahead by choosing your clothes and packing your gear, your focus and thoughts become active, and you are more likely to stick with the program. Better yet, plan ahead AND picture how you will look, and FEEL, afterwards.
(University of Missouri School of Nursing and Research)

WANDERLUST- Yoga in the city!Coming to Seattle, Aug. 4th; a unique experience blending yoga, music, and community, in an outdoor setting, sponsored by Smartwater. Free registration at wanderlustfestival.com.

YOGA AND PILATES MAT CARE

Please spray the towel, and then wipe down the mats, rather than spraying the mat directly and rolling it up wet. Also, please be kind and roll up each mat individually, rather than doubling them up. Thank you for helping us to extend the life and quality of our mats.

GUEST PASSES

We have a new policy effective immediately that each member receives two guest passes per year to bring a friend or family member in to try out the facility.

Protein: The Building Block of Fitness

2010-08-22T20:35:00.000-07:00

Protein may be one of the most crucial elements of your daily diet and as your Fuel Theory trainer will often remind you, diet is 80% of the secret to fitness success. Proteins are compounds composed of carbon, hydrogen, oxygen, and nitrogen, which are arranged as strands of amino acids. Protein is vital to basic cellular and body functions, including cellular regeneration and repair, tissue maintenance and regulation, hormone and enzyme production, fluid balance, and the provision of energy. Serving as the basic structural molecule of all the tissues in the body, protein makes up nearly 17 percent of the total body weight.

Of the twenty amino acids taken into the human body, eleven are considered nonessential, meaning that the body is able to adequately synthesize them, and nine are essential, meaning that the body is unable to adequately synthesize them to meet the needs of the cell. They must therefore be supplied through the diet. A healthy, balanced diet, therefore, should consist of a sufficient and balanced supply of both essential and nonessential amino acids in order to ensure high levels of protein production.

Protein Quality:
The quality of protein depends on the level at which it provides the nutritional amounts of essential amino acids needed for overall body health, maintenance, and growth. Animal proteins, such as eggs, cheese, milk, meat, and fish, are considered high-quality, or complete proteins because they provide sufficient amounts of the essential amino acids. Plant proteins, such as grain, corn, nuts, vegetables and fruits, are lower-quality, or incomplete proteins because many plant proteins lack one or more of the essential amino acids, or because they lack a proper balance of amino acids. Incomplete proteins can, however, be combined to provide all the essential amino acids, though combinations of incomplete proteins must be consumed at the same time, or within a short period of time (within four hours), to obtain the maximum nutritive value from the amino acids.

Protein Processing: Digestion, Absorption, and Metabolism
Protein digestion begins when the food reaches the stomach and stimulates the release of hydrochloric acid in the gastrointestinal (GI) tract. These protein fragments are then further broken down in the small intestines where the protein fragments broken down further into amino acids and are actively absorbed.

It should be noted that there are certain types of protein supplements that may be better choices at certain times of the day or in certain situations, it is suggested however that no more than 30 grams of any protein are ingested per serving due to the inability of the body to metabolize more than 5-9 grams of protein per hour. Here is a makeup of the different proteins and how they can be used to optimize results

Whey Protein- Whey is a milk-derived soluble protein that is quickly digested and typically comes in three forms, concentrate, isolate, and hydrolysate. Whey isolate is best of the three as it is processed to remove the fat, and lactose and is 90%+ protein by weight. Whey Isolate has been clinically shown to increase protein synthesis by as much as 68% when consumed post-workout, flooding your body with needed amino acids very quickly.

As mentioned, whey protein is best used when consumed post-workout because your muscle's need protein fast and whey gives it to them fast, since it is digested in about 30 minutes. Another reason whey should really be used post workout is because at any other time when it is taken by itself your body only uses about 30% of the amino acids. Whey gives your body such a quick flood of amino acids that the body thinks it has more protein than it actually does and it sends the "excess" to the liver, where it is oxidized and used as energy. Fuel Theory preferred products include MRM, Warrior Whey, Optimum Nutrition and Jay Robb.

Egg Protein- Eggs have the best amino acid profile available from a single protein source. They also have the highest net nitrogen utilization rating, which means that you use more nitrogen which is what actually builds the muscle. Egg is a medium rate digesting protein, about 1.5-3 hours in most cases. Consumption of egg protein is generally suggested at most times during the day, notably at breakfast or lunch, with the exception of post workout and before bed where whey and casein are more effective, respectively. Fuel Theory preferred egg protein products include MRM, Optimum Nutrition and Jay Robb.

Casein- Casein is the opposite of whey protein. It is an insoluble, slow-digesting, milk-derived protein. Casein has been shown to be anti-catabolic in several studies but has no measurable effect on increasing protein synthesis. Casein can take at least 2.5 hours to digest and up to 4 in some cases. For that reason it is good at any meal other than post-workout. Casein is an excellent choice particularly to ingest prior to bedtime on workout days since it gives you a slow stream of amino acids over about 3-4 hours and prevents muscle breakdown. Fuel Theory preferred Casein protein products are offered by Optimum Nutrition.

Soy- Derived from soy plants, soy is unique because it is the only complete, non-animal derived protein. Soy contains flavones, which are good for your health, and have been shown in some studies to reduce the risk of cancer. It is also rich in glutamine, which is one of the most important amino acid to muscle growth. Overall, soy is good for one or two servings a day but similar to Casein can take at least 2.5 hours to digest and up to 4 in some cases. It should be noted that soy has been shown to raise estrogen levels, and as noted above there are better proteins for fitness goals, but it is not unadvised to have soy periodically. Fuel Theory approved Soy protein products are offered by Bob’s Red Mill.

Aside from protein supplements, good sources of protein from high-quality protein foods include, meat, poultry, fish, milk, egg, and cheese, as well as prevalent low-quality protein foods, such as legumes (e.g., navy beans, pinto beans, chick peas, soybeans, split peas), which are high in protein. Also, whole grains such as oats, buckwheat and quinoa, while not complete proteins, all have more protein per 100g than soy and can be an option for those looking for other protein alternatives.

Protein Intake:
The recommended protein intake for an average adult is generally based on body size: 1-1.8 grams of protein per kilogram (2.2 lbs) of body weight is the generally recommended daily intake. However recommended daily allowances of protein vary in times of regular strenuous activities or exercise (3-5 days per week) and recommended intake can be increased 1 gram of protein per 1.5 lb of body weight depending on personal preference and digestion capability.

Sources
Berdanier, Carolyn D. (1998). CRC Desk Reference for Nutrition. Boca Raton, FL: CRC Press.

Briggs, George M., and Calloway, Doris Howes (1979). Bogert's Nutrition and Physical Fitness, 10th edition. Philadelphia, PA: W. B. Saunders.

Johnston, T. K. (1999). "Nutritional Implications of Vegetarian Diets." In Modern Nutrition in Health and Disease, 9th edition. M. E. Shills, et al, eds. Baltimore, MD: Williams & Wilkins.

Robinson, Corrinne H. (1975). Basic Nutrition and Diet Therapy. New York: Macmillan.

U.S. Department of Agriculture (1986). Composition of Foods. (USDA Handbooks 8–15.) Washington, DC: U.S. Government Printing Office.

Wardlaw, Gordon M., and Kesse, Margaret (2002). Perspectives in Nutrition, 5th edition. Boston: McGraw-Hill.

In Defense of Fat

2010-08-04T13:32:00.000-07:00

In Michael Pollan’s recent book, In Defense of Food: An Eater’s Manifesto, he states, ”because most of what we’re consuming today is not food, and how we’re consuming it — in the car, in front of the TV, and increasingly alone — is not really eating. Instead of food, we’re consuming “edible food-like substances” — no longer the products of nature but of food science.” Pollan continues, “Many of them come packaged with health claims that should be our first clue they are anything but healthy. In the so-called Western diet, food has been replaced by nutrients and common sense by confusion.”

Over the past decade the food industry has been bombarded the public with polysyllabic
nutrition buzzwords such as low-carb, high-fiber, low-fat, non-fat, multi-grain and vitamin enriched, while fat as a nutrient has been portrayed increasingly as a health hazard and smeared as a public enemy. Fat has been relentlessly accused of being the primary source of juvenile obesity problems and the leading cause of chronic heart disease, high cholesterol,strokes and a litany of other ailments plaguing mankind.

The majority of modern diets have been constructed to battle fat and the general public has been fed propaganda for years portraying fat as the monster in the food chain, ready to claim your children into obesity and increase your waistline with each bite. What has not been as widely publicized is that once-lauded fat substitutes have ultimately proved to carry health hazards of their own, such as trans fats which are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid – also called partially hydrogenated oils.

Fat is undeniably a necessary nutrient to human beings. According to the Harvard School of Public Health and the Mayo Clinic, the human body naturally needs fat to function properly. Fat is used in a variety of ways, from the production of cell membranes to maintaining healthy hair and skin, vital organ protection, body insulation and sense of satiety after meals due to the fact that it actually takes longer to digest than some other types of foods. Fat is also needed in the function of several hormone-like compounds that regulate blood pressure, blood vessel onstriction, blood clotting and the nervous system. Dietary fat is crucial to carry fat-soluble
vitamins - A, D, E and K - from your food into your body. Finally, and perhaps one of the most persuasive argument to keep fat in your diet is that fat is simply delicious. Fat generally tastes good, it feels good in your mouth, on your tongue and carries flavors effectively, in fact most protein would have almost no flavor without fat in it. Jennifer McLagan writes in her James Beard award nominated book, Fat: An Appreciation of a Misunderstood Ingredient, with Recipes, “Good animal fat is an essential part of our diet, but just as important as what we eat, is how we eat. We've become so obsessed with the nutrition of our food that we too often neglect the pleasure it gives us. The act of feeding our loved ones and ourselves shapes and expresses us. Food is a rich sensual experience as important to our culture as poetry and music - relax, enjoy and celebrate it.”

Like all good things, moderation in fat consumption is key, but studies and eons of human history illustrate that fat should be strongly considered as a vital nutrient in your daily dietary makeup to ensure healthy, happy and enjoyable food consumption.

Workout Warrior: Martial Arts as a Fitness Weapon

2010-08-03T14:53:00.000-07:00

Although most individuals engaging in a fitness routine would be familiar with elements of cardiovascular workouts, weight training, plyometrics routines and their proven benefits, some may not realize that martial arts can provide an additional and effective variation to your comprehensive fitness plan.

A 2002 study by Stephen C. Glass for the Journal of Exercise Physiology online demonstrated the effectiveness of a martial arts exercise regimen for caloric expenditure and cardiovascular conditioning. The nature of martial arts training is interval, but self-regulation of intensity is possible, thus both fit and unfit individuals can benefit from this form of exercise.

The exercise routine composition of most martial arts training sessions progresses from callisthenic exercise for warm-up, familiar movements including jumping jacks, sit-ups, push-ups to defensive movements and striking drills, followed by stretching. This progression can vary in length and intensity from instructor to instructor and style to style, however the cardiovascular effort and metabolic demand during sessions is undeniable to those studying the martial arts, regardless of age, gender or physical condition.
To further this point, findings published in the British Journal of Sports Medicine illustrated that people in their 40's and 50's who regularly practice martial arts demonstrated astounding levels of physical fitness in comparison to people the same age who don't exercise at all. The study subjects who practiced martial arts had 12% less body fat, were able to do twice as many sit-ups, had enhanced flexibility and leg strength, demonstrated a stronger immune system and showed greatly improved balance.
Additional benefits of adding Martial Arts to your routine can include improved hand-eye coordination, concentration, vision, self-confidence and conditioning of the heart, which would enhance any other sport or fitness activity in your current plan. The fitness benefits coupled with the obvious primary function of self-defense training should provide a compelling argument to the position that Martial Arts be an optional part of any comprehensive fitness program.

For those interested in finding a Martial Arts practitioner in their local area, a customized search using http://www.dojolocator.com/ provides contacts to over 16,000 Martial Arts Schools in the U.S. Simply reach out to one of the instructors at the school/dojo you are interested in and ask questions to assess whether or not their style or system is of interest to you and your fitness goals. Those living in the Seattle Metro Area have many options including the some notable Martial Arts and Self Defense suggestions found below:

• MKG Martial Arts
• Seven Star Women’s Kung Fu
• Seattle Gracie Barra Jiu-Jitsu
• Jae Hun Kim Tae Kwon Do
• Krav Maga Eastside
• Academy of Kempo Martial Arts

Popular Summer Drink Raises Risk of Kidney Stones - AOL Health

2010-07-22T08:50:00.000-07:00

Glucosamine no relief for low back pain sufferers

2010-07-07T09:26:00.000-07:00

New research leaves more questions than answers for those with chronic low back pain.

A study released Tuesday in the Journal of the American Medical Association suggests glucosamine pills do not provide relief for lower back pain. The study, conducted at Oslo University Hospital in Norway, looked at 250 people over the age of 25, with chronic low back pain who also had degenerative discs in their lower backs. Researchers gave half of the patients daily doses of 1,500 miligrams of glucosamine. The other half received a placebo.

Here's what they found: there was little difference with patients who took glucosamine compared with those patients who took the placebo. Lead study author, Philip Wilkens, who's also a research fellow at Oslo University Hospital, says "glucosamine is not going to help the patient better than the placebo...in terms of chronic low back pain."

Every year Americans spend at least $50 billion on treating their low back pain and it's one of the leading reasons why people miss work. Glucosamine is a natural compound that is found in healthy cartilage and is commonly used to help with low back and knee pain.

So if you take glucosamine for back pain, what should you do?

Dr. Scott D. Boden, director of the Emory Orthopaedics & Spine Center, says he may still recommend trying glucosamine for a six-month trial to those patients who are interested in trying it. He says it's not surprising that glucosamine is not effective for all types of low back pain, but he suggests "there may certain subgroups of low back pain sufferers who may be responsive to the drug."

There are other ways to ease the pain if you are one of the 25 percent of Americans who experience at least one day of back pain every month. Exercises including yoga and pilates, massage therapy, and medications such as cortisone injections are just a few of the options to help relieve low back pain.

2010-07-07T08:01:00.000-07:00

Go to your local supermarket to find gas on sale for under $1 per pound! Per pound? Yep, in the form of bananas. Most other fruits, as well. As you probably know already, fructose (and any sugar) is a major, major problem in human diets. Its excessive consumption leads to increased LDL cholesterol, blood sugar, and body fat, as well as obesity. Want another reason to avoid it? It can give you as a diarrhea. You may or may not know this from experience already, so this may serve as a friendly reminder. Fructose is absorbed in the small intestine, or at least supposed to be. If not enough GLUT 5 transporters (molecules that carry the fructose to the liver for processing) are present, fructose can reach the lower intestine where your body’s healthy, normal bacteria digest it. Guess what they produce? Gas!

Vitamin D

2010-07-05T07:56:00.000-07:00

As summer still has not "officially" arrived in the Pacific Northwest and probably won't until July 5th here is another article to check out about vitamin D, its importance and reasons to make sure you're getting enough. Most likely 70-80% of the population in America still suffers from Vitamin D deficiency. Part of the problem is the government recommends a level of vitamin D that only covers people to prevent the disease Rickets (200-600 IU/day), but vitamin D deffiency has also been linked to cancers, high blood pressure, heart disease, diabetes, depression, fibromyalgia, chronic muscle pain, bone loss and autoimmune disease like multiple sclerosis.

You can produce large amounts of Vitamin D through sun exposure on our skin, but in places like the Northwest where winters and long and summers and long in coming people still need to consider taking a Vitamin D supplement especially if you're not pounding the cod liver oil, eating copious amounts of wild fish or frequently vacationing to the Sahara Desert. Vitamin D is a major cancer blocker by slowing down cell growth, but it also acts as a docking station in our cells that talks to our genes which is why vitamin D is so important as a cancer preventor, mood booster and inflamation reducer to name a few. Vitamin D is also a great immune booster as many studies have shown that those with high vitamin D levels suffer less respiratory infections.

Here is a quick list of things to consider when supplementing with vitamin D. Make sure your supplement is D3 which is "active" other forms of vitamin D (like D2) will not help you. Eat wild fish, supplement with fish oil, try some eggs and Porcini mushrooms, all high in vitamin D. Get tested by your doctor for vitamin D levels, if you are low, supplement with 5000 to 10000 UI of vitamin D a day until your levels come up. Shoot for 2000 to 4000 UI of vitamin D a day to maintain after that. Oh and pray that the sun comes to Seattle soon.

Check out this article for a lot more information on the problem and importance of getting vitamin D levels up in America:
http://www.huffingtonpost.com/dr-mark-hyman/vitamin-d-why-you-are-pro_b_585311.html

The Facts About Fats

2010-07-01T09:26:00.000-07:00

Every once in a while it becomes evident that the scientific community gets things wrong. At one point in time scientists everywhere thought that the world was flat, that the world was the center of the universe, and that the atom was the smallest particle in existence. Now, obviously, we know better. It turns out that the evidence is now showing that what we all thought we knew about fats is also as incorrect as these former misconceptions.

1. Fats don’t make you fat. A study by the American Society for Nutrition showed that rats who consumed a high fat, high protein, carbohydrate free diet displayed the lowest amount of adiposity (body fat) when compared to rats who got more of their daily calories from carbohydrates. This is because rats, like humans, prefer to run their bodies fats. When we consume fats they get used for energy, not stored as fat as previously thought. The real culprit is carbohydrates. Carbs ultimately get converted to glucose, which is used to fuel our brains and our muscles during physical activity. When our bodies take in a large amount of carbs it releases insulin so that it can then store all that glucose for later use. Normally it is stored in the muscles, but when we take in more carbs than we can store in our muscles it then gets converted into body fat. The reason this happens is because early humans who lived in the wild had very limited access to carbs. When they did happen to stumble across a piece of fruit or some vegetables, their bodies would immediately store that precious glucose away to use later. After the advent of agriculture suddenly our bodies were inundated with glucose, and the result is higher levels of body fat.
2. Fats don’t cause heart disease. As unbelievable as it sounds there is actually no sound scientific evidence linking the consumption of fats to higher rates of heart disease. This even includes saturated fats, which in our culture are thought to be the bane of our existences. And this is unfortunate because when food item are labeled as low fat they are generally packed full of sugars to make them taste better, which as I said before is what is really going to make you fat. So where did this misconception come from? It all started with a man named Ancel Keys. Back in the day he conducted the infamous seven countries study, which plotted the relationship between the consumption of fats and the rates of heart disease in seven countries across the world. His resulting graph showed a near perfect positive correlation between the two. The problem with his results? His “seven countries” study actually took place in twenty two countries. What happened to the other 15 countries? They didn’t fit his nice line so he labeled them “outliers” and left them off. Interesting how there are twice as many outliers and valid points of data. What his results actually showed is that there is no correlation between the two. Some countries consumed high amounts of fat and had low rates of heart disease while others consumed very little fat and had low rates of heart disease. The real culprit is not the fat you eat, but actually just the physical state of being fat. Fat cells actually act like little endocrine organs, sending out signals to your body which cause inflammation which then results in hypertension and heart disease.

So the take home message in all of this is that fats are not the evil macronutrient we once thought they were. Our bodies want to run off them, and function quite well when we let them do just that. Its carbs that should be avoided, and realistically the only carbs we should eat are the ones that come from a healthy intake of fruits and vegetables. Pair that with a good protein intake ( ~ 1 gram per pound of body weight) and fill out the rest of your daily calories with a good mix of both saturated and unsaturated fats and you’re getting back to your primal roots. Trans fats should still be avoided though because you never want to eat anything created in a lab. For a much more in depth discussion on fats and the seven countries study visit this page http://www.marksdailyapple.com/saturated-fat-healthy/

And next time you feel like including some bacon with your eggs, go ahead! (Just leave out the oatmeal)

Exercise Lifts Mood, but Does It Work Against Depression?

2010-06-23T08:12:00.000-07:00

A great article from Time. Thanks Greg!

At his research clinic in Dallas, psychologist Jasper Smits is working on an unorthodox treatment for anxiety and mood disorders, including depression. It is not yet widely accepted, but his treatment is free and has no side effects. Compare that with antidepressant drugs, which cost Americans $10 billion each year and have many common side effects: sleep disturbances, nausea, tremors, changes in body weight.

This intriguing new treatment? It's nothing more than exercise. (See how to handle illness at any age.)

That physical activity is crucial to good health - both mental and physical - is nothing new. As early as the 1970s and '80s, observational studies showed that Americans who exercised were not only less likely to be depressed than those who did not but also less likely to become depressed in the future. (See the Year in Health for 2009 from A to Z.)

In 1999, Duke University researchers demonstrated in a randomized controlled trial that depressed adults who participated in an aerobic-exercise plan improved as much as those treated with sertraline, the drug that, marketed as Zoloft, was earning Pfizer more than $3 billion annually before its patent expired in 2006.

Subsequent trials have repeated these results, showing again and again that patients who follow aerobic-exercise regimens see improvement in their depression comparable to that of those treated with medication, and that both groups do better than patients given only a placebo. But exercise trials on the whole have been small, and most have run for only a few weeks; some are plagued by methodological problems. Still, despite limited data, the trials all seem to point in the same direction: exercise boosts mood. It not only relieves depressive symptoms but also appears to prevent them from recurring. (See the top 10 medical breakthroughs of 2009.)

"I was really surprised that more people weren't working in this area when I got into it," says Smits, an associate professor of psychology at Southern Methodist University.

Molecular biologists and neurologists have begun to show that exercise may alter brain chemistry in much the same way that antidepressant drugs do - regulating the key neurotransmitters serotonin and norepinephrine. At the University of Georgia, neuroscience professor Philip Holmes and his colleagues have shown that over the course of several weeks, exercise can switch on certain genes that increase the brain's level of galanin, a peptide neurotransmitter that appears to tone down the body's stress response by regulating another brain chemical, norepinephrine.

The result is that exercise primes the brain to show less stress in response to new stimuli. In the case of lab rats and mice, those stimuli include being plunged into very cold water or being suspended by the tail. And while those are not exactly problems most people face, the thinking is that the human neurochemical response may well react similarly, with exercise leaving our brain less susceptible to stress in the face of harmless but unexpected events, like missing an appointment or getting a parking ticket. A little bit of mental strain and excess stimulation from exercise, in other words, may help us to keep day-to-day problems in perspective.

Researchers wonder whether this interaction between body and brain may, evolutionarily speaking, be hardwired. "It occurs to us that exercise is the more normal or natural condition and that being sedentary is really the abnormal situation," Holmes says.

Read about whether there's a genetic link between migraines and depression.

Read about how ecotherapy is being used to treat environmental depression.

Humans (and lab rats) never evolved to be cooped up, still, all day long. Our brains simply may not be built for an environment without physical activity. Research has also suggested that exercise may be an effective treatment for not just depression but also related anxiety disorders and even substance dependence.

Other scientists have found that in mammals, exercise also boosts the production of brain-derived neurotrophic factor (BDNF), a substance that supports the growth and maintenance of brain cells. In depressed patients, BDNF has been shown to help repair brain atrophy, which can lift symptoms of the disease. (See a special on how to live 100 years.)

Smits says his exercise treatment appeals to patients for two main reasons. First, exercise doesn't carry the same stigma among patients (and some providers) that depression medication and psychotherapy do. Second, the mood-enhancing benefits of exercise can kick in fast - a lot faster than, say, its impact on weight loss or cardiovascular health. "By and large, for most people, when they exercise 30 minutes - particularly when it's a little bit more demanding and they get their heart rate up - they feel better," Smits says. "You get an immediate mood lift." (See how a recent study is linking antidepressant use with miscarriages.)

That effect doesn't reflect the longer-term changes in the brain that Holmes studies. But Smits uses the immediate mood boost as a way to motivate patients with depression (which, of course, manifests in a chronic lack of motivation) to get moving. Instead of a barrier to exercise, Smits suggests, depression can become a reason to exercise. "You feel crappy, so you get on the treadmill, and you look back and you say, 'Wow, I feel much better,' " he says.

Yet for all the potential clinical benefits, the big questions about exercise treatment remain unanswered: How much? How long? In which patients? In their recent book for therapists, Exercise for Mood and Anxiety Disorders (Oxford University Press, 2009), Smits and co-author Michael Otto at Boston University suggest precise exercise doses that they hope will aid psychologists and primary-care doctors in prescribing exercise as treatment - which can be administered in combination with other treatments, of course. (Comment on this story.)

Smits and Otto recommend the familiar 30 minutes of moderate-intensity aerobic exercise, like walking, five times per week, or 30 minutes of high-intensity aerobic exercise three times a week. These doses, which are regularly recommended for physical fitness, are the only ones that have been well tested for depression. "But we can't say at this point that more wouldn't be better," Smits says. "Or maybe less would be better. We really don't know." Too few tests have been run. It is also unclear whether anaerobic exercise, like weight lifting, would have the same mood-lifting effects, or whether exercise works as well in severely depressed patients as it does in sufferers of mild to moderate depression.

For now, then, data on exercise are only suggestive. The clinical literature on antidepressant drugs is massive, since large-scale, rigorous studies are required for market approval from the FDA. The trials on exercise have all been smaller, perhaps in part because they need no government approval. "If you look at FDA standards [for evidence], it's not clear that exercise would meet that standard," says James Blumenthal, the Duke University professor of medical psychology who ran Duke's 1999 exercise study as well as a 2007 follow-up with more than 200 patients, which Blumenthal believes is the largest such trial to date.

But the evidence is mounting, and it's hard to argue with a free treatment that is exempt from side effects for a pervasive and debilitating mental-health scourge - especially when so many other health benefits of exercise are incontrovertible. "I think that we have reason to be optimistic," Blumenthal says. "For people who at least want to consider exercise as a possible treatment, and for whom exercise is safe, it's definitely worth a shot."

Eat Better by Eating More Good… More Good Foods

2010-06-17T09:02:00.000-07:00

The key to weight loss is to consume less calories than you burn, right? Well, to some extent. If one were to fast for a month, eating 200 calories per day, they would lose a lot of weight. But, a sizable portion of those pounds shed would be muscle, resulting in a less-than desirable weight loss. What to do, then? Feed your body more food, but more of what it wants!
High intensity weight training is a perfect way to increase your metabolism. Starving yourself is a perfect way to negate that metabolic increase! Conversely, to keep up that lean mass that you work so hard to gain, keep up the protein and good calories. At the X Gym, your trainers teach you how to eat the right kinds of food, and, if one heeds that advice, they can eat as much as they like. Not eating, even in the short term can lower metabolism. So eat, breakfast, eat lunch, eat dinner, and eat in-between. Just eat the right foods! Be full, be happy, and be lean!

2010-04-21T10:42:00.001-07:00

5 A Day…

Eat your vegetables! They’re good for you. Even Will Smith told his dog in the movie I Am Legend that she ought to eat her vegetables, clearly conveying the importance of their consumption! But if that doesn’t have you convinced, maybe fact that more, newer research is pointing their importance will. Especially for X Gym members.

Exercise increases reactive oxygen-based molecules in our bodies, especially long or intense exercise. However, antioxidants can help combat those harmful processes in our bodies. You can find a multitude of antioxidants in almost any fruit or vegetable. Obviously, certain fruits have other problems (mainly too much sugar), so better to grab for extra vegetables than fruits. Vitamins C and E are also antioxidants.

The research has shown no correlation between extra antioxidants and athletic performance, simply the body’s recovery on a chemical level. There aren’t many negative affects from exercise, and the positives far out-weigh them. The negatives that do exist, though, can be countered by eating your veggies. Bon-a-pu-feast!

http://www.ncbi.nlm.nih.gov/sites/entrez/9509820?dopt=Abstract&holding=f1000,f1000m,isrctn

http://www.informaworld.com/smpp/content~content=a713775807&db=all

http://www.ncbi.nlm.nih.gov/pubmed/16089272

http://www.ajcn.org/cgi/content/abstract/72/2/637S

Vitamin D and when you should take it!

2010-04-19T14:47:00.000-07:00

A recent research report from the Cleveland Clinic found more effective (higher) blood levels of vitamin D if the supplement were taken with the largest meal of the day.

Inadequate blood levels of vitamin D are a huge problem. About one billion people worldwide are affected. In the U.S., insufficient levels are seen in at least three of every 10 otherwise healthy young adults. In patients visiting general medicine clinics, low levels are found in half.

(associate press)

The Best of Kirkland, Wa

2010-03-30T16:06:00.000-07:00

My friends over at the X Gym are up for the "Best of Kirkland" gym award and I am hoping that you all will help them to get the recognition they deserve! Please take 5 minutes, follow this link, and fill out the form. They, and I, would appreciate it!

Thanks,

Kailyn

Fresh or Frozen?

2010-03-24T07:38:00.000-07:00

I read an interesting article from eatingwell.com regarding vegetables and fruits. The article presented the question, "which was better, fresh or frozen?"

Here's an excerpt:

"Fruits and vegetables chosen for freezing tend to be processed at their peak ripeness, a time when—as a general rule—they are most nutrient-packed.

While the first step of freezing vegetables—blanching them in hot water or steam to kill bacteria and arrest the action of food-degrading enzymes—causes some water-soluble nutrients like vitamin C and the B vitamins to break down or leach out, the subsequent flash-freeze locks the vegetables in a relatively nutrient-rich state.

On the other hand, fruits and vegetables destined to be shipped to the fresh-produce aisles around the country typically are picked before they are ripe, which gives them less time to develop a full spectrum of vitamins and minerals."

I have also read that in some cases, the fruits and veggies you are eating can sit in a warehouse for a month and have traveled around the world, all before they reach your stomach. By this time the fruit or veggie has had its nutrients depleted by its exposure to light and air. Add on top of that any special preparation you’ve done to it (boiling, baking, etc), and voila, you have successfully eaten something that is pretty much useless.

Now, I'm not saying to throw out your fresh produce and buy everything from the frozen aisle section, unless you don’t have access to a good, fresh source. What I am suggesting is that you stick to eating: what’s in season, all things organic, and to buy local.

Acrylamides: the back story

2010-03-19T08:35:00.000-07:00

I know what some of you are thinking that an acrylamide is something your girlfriend has done to her hands at a nail salon, but the fact is, you are most likely consuming them on a regular basis,especially if you eat the typical American diet. Oh, did I mention that these little chemical compounds have been directly linked to cancer? Just think of them as little packs of explosives waiting to go off inside of you.

What are acrylamides?

Acrylamide is a chemical compound that forms naturally in a wide variety of foods when they are cooked, including coffee, chocolate, almonds, french fries, crackers, potato chips, cereal, bread and even some fruits and vegetables. Acrylamide has been present in food ever since humans began cooking, but it was not known to be in food until April 2002, when a group of Swedish scientists presented research that detected trace levels of the compound in some baked and fried foods. Prior to the Swedish study, food was not analyzed for acrylamide because it was not used as an ingredient, nor was it known to be a component of food.

What's the big deal?

At high doses, acrylamide has been found to cause cancer in some laboratory animals. Currently, the FDA, the World Health Organization and most other health regulatory bodies have not determined if the presence of acrylamide in food presents a health risk to humans and do not recommend that consumers change their diets for the purpose of avoiding acrylamide. Studies are ongoing on this subject.

What can be done to reduce these little cancer causers?

Asparaginase, which is a protein and also an enzyme, offers one way to reduce the presence of acrylamide in some foods.

Asparaginase is produced naturally by many plants to help regulate levels of an amino acid called asparagine, which both plants and animals use to make proteins. This occurs in chili peppers and beans, to name just a few.

Researchers have been studying acrylamide formation in foods since it was discovered in 2002. Common methods of cooking, like frying and baking, expose food to higher temperatures to form desirable flavor and color. The development of flavor and color during cooking involves complex natural chemical reactions. Researchers have found that one part of that complex reaction system involves the reaction of asparagine with certain naturally occurring sugars called reducing sugars at temperatures greater than 250 F/120 C. The product of that reaction is acrylamide. One way to reduce acrylamide formation is to reduce the amount of asparagine and/or reducing sugars in the raw foods. Less reducing sugars or less asparagine means less acrylamide can be formed.

Following the example of plants in regulating asparagine levels, researchers have added asparaginase to some foods to reduce asparagine levels before high-temperature cooking. With less asparagine in the food to be cooked, less acrylamide is formed during cooking. This method has been shown to significantly reduce the levels of dietary acrylamide in several dough-based products made from carbohydrate-rich food ingredients.

Enzymes are destroyed by high temperatures. Similar to how the hot water treatment of raw vegetables before canning destroys enzymes in the raw food (vegetable blanching); the added asparaginase is destroyed during the cooking process, thus inhibiting the production of acrylamide.

How to avoid them:

Cooking:
Baking: Prolonged yeast-fermentation reduces the content of asparagines in dough of oven-baked bread and thereby reduces the formation of acrylamide.

Roasting: Acrylamide forms in coffee when coffee beans are roasted, not when coffee is brewed at home or in a restaurant. Thus far, scientists have not found an effective way of reducing acrylamide formation in coffee.

Frying: This causes the highest acrylamide formation. In order to reduce acrylamide when frying, fry at lower temperatures and avoid heavy crisping or burning.

Baked Potato Grilling: Consumers are advised to frequently turn food during grilling in order to avoid charring. If charring does occur, remove charred portions before eating.

Boiling/microwaving: Potatoes that have been boiled or microwaved whole potatoes with the skin on (“microwaved baked potatoes”) do not contain high levels of acrylamide.

Duration:

Generally, more acrylamide accumulates when cooking is done for longer periods or at higher temperatures.

Bread Toasting bread to a light brown color, rather than a dark brown color, lowers the amount of acrylamide. Very brown areas should be avoided, since they typically contain the most acrylamide.

Cooking cut potato products, such as frozen french fries or potato slices, to a golden yellow color rather than a brown color helps reduce acrylamide formation. Brown areas tend to contain more acrylamide.

Storage:

Storing potatoes in the refrigerator can increase acrylamide during cooking. Therefore, consumers are advised to store potatoes outside the refrigerator, preferably in a dark, cool place, such as a closet or a pantry.

So, the long and short of this is that this really isn't anything new. If you have been eating a clean diet, staying away from burning your food, eating at KFC, eating your veggies, and staying clear of the bad carbs, then you are most likely fine. One thing that is interesting is that acrylamides occur naturally in things that are pickled, dried (prunes), and raw (olives).

Finally, I think the topic of acrylamide in our food is going to get bigger in the news as word gets out and I just wanted to lay out some info for you all before you run out and become a raw vegan.

Resources:
New Research Explores Impact of Dietary Acrylamide - January 14, 2010
CDC Releases Acrylamide Exposure Study - December 2, 2009
New International Code of Practice for Mitigating Dietary Acrylamide Approved - July 31, 2009
The Recent Science is Encouraging - June 16, 2009
American Journal of Clinical Nutrition Study Misses the Mark - June 12, 2009

Why We Gain Weight As We Age

2010-03-01T13:26:00.000-08:00

Here is a great article from NPR on aging and weight gain. It's a fact of life that we are all going to get older; why not learn the best way to take care of yourself!

XGym Seminar

2010-02-27T22:23:00.000-08:00

Nation & World | A week's worth of exercise in less than an hour | Seattle Times Newspaper

2010-02-26T07:18:00.000-08:00

Nation & World | A week's worth of exercise in less than an hour | Seattle Times Newspaper

Guidelines for Eating

2010-02-24T10:40:00.000-08:00

1) You should eat six meals a day and they should be about equal in portion
2) You want to eat 25-30 grams of protein every 3 hours
3) Drink 2 glasses of water before every meal, this will insure that a) you get your water in and b) you won't over eat
4) Your net carbs should be 100 grams or less a day and should be consumed between 11am-5pm. The exception to this rule is green veggies. You can eat as many of those you want when you want.
5) Your proteins should consist mainly of organic white meats and some grass fed beef. Your portions should be about the size of your fist.
6) If you really want to cut some fat, limit your dairy intake
7) Never eat fruit by itself and limit the types you eat: berries good, everything else bad!
8) Go to the Nutrtiondata.com website enter the food you are looking for and change the drop down choice for serving size to 100 gram and stick with foods that rate 5 or less on the glycemic load.

The Soda Jerk

2010-02-24T07:57:00.000-08:00

by Evan Bylsma

There have been some new studies recently showing once again a very negative consequence to drinking America's favorite type of beverage: soft drinks.

A recent study came to the conclusion that as little as 2 soft drinks a week can almost double a persons chance of developing pancreatic cancer, which also happens to be one of the most deadly forms of cancer we face. The finger of blame once again points to the extremely high sugar content found in the soft drink industry.

This was all based on quite a large study which followed 60,500 participants in Singapore over a 14 year study. Of those participants, 140 were diagnosed with pancreatic cancer and it was noted that those individuals having more then 2 soft drinks a week increased their risk of the disease 87% higher then those that did not drink as many soft drinks.

The pancreas is the organ in your body responsible for producing insulin which is the hormone needed to transport sugar from your blood into your cells for use as energy. Obviously the enormous amount of sugar contained in soft drinks puts a strain on the pancreas often times leading to pancreatic cancer.

There are some new soft drink products out there such as "Zevia" which is a soft drink sweetened by the stevia leaf, a sugar alternative that PJ has been preaching about for years now. Best of all "Zevia" has a Glycemic Index rating of zero which means your pancreas will not need to dump insulin as a result of drinking it. Bottom line is, keep sugar content low, and stay as far away from commercial soft drinks as you can.

XGym

2010-02-22T08:49:00.000-08:00

We at the X Gym pride ourselves in minimizing time spent in the weight room while still surpassing the results of traditional resistance training. More evidence recently published (in The Journal of Strength and Conditioning Research) confirm that shorter amounts of rest given between exercises and/or repetitions matches, and in most cases surpasses, the results (muscle gain) of longer amounts of rest and recovery during resistance training—thus decreasing the amount of actual time spent in the gym. The presence of serum growth hormone was greater in the individuals in this study who rested less in between sets than those who rested longer, resulting in equal or great muscle gain in less gym time. Once again, the X Gym philosophy is confirmed by the latest research, saving you valuable time.

XGym Boot Camp to benefit Hati

2010-02-22T08:24:00.000-08:00

Come out, shed some fat, and show your support for Haiti!

Acid Rocks

2010-02-19T07:47:00.000-08:00

Think of everything you’ve ever, ever thought about lactic acid. Now, throw it out the window. Actually, only some of it. But to find out what parts of it, read on…

Lactic acid is completely malignant. In fact, recent research has shown that our muscles create it intentionally. We actually use it as a fuel source. Some of the recent research actually believes it to be the preferred fuel source for our muscles, but the jury is still out on those details. So, why is it bad, then? Part of what we believed to be true before, still is. Too much lactic acid is bad. An accumulation will give you the “burn” you’re used to when you perform intense exercises.

What does this mean, then? In a nutshell, lactic acid is a great source of fuel that our bodies create, but can be detrimental to performance if levels get too high. But, like almost anything in life, you can get good at what you practice. It’s called the SAID principle: Specific Adaptations to Imposed Demands. In other words, your body will start to change for the better, according to what you tell it to do. Since lactic acid is only created when we exercise, exercising is the only way we can “practice” utilizing lactic acid. The harder we go, the more lactic acid we’ll produce, thus forcing our bodies to become more proficient at using it.

This knowledge can also be applied during interval workouts. Instead of completely stopping between hard bouts, try walking, slowly jogging (or the equivalent to your given piece of exercise equipment). This will use some of the lactic acid that has been produced during the hard bouts, thus help keep its levels at bay.

You should go for the burn when you workout, so you improve the way your muscles tolerate it and to teach them to use it as well. The burn is your friend! The more it burns, the faster you are conditioning that muscle for the most rapid results possible. You will also burn more fat after exercise as your muscles respond with metabolic, chemical and hormonal changes to adapt, change and get stronger.

Look for Dr. George Brooks to continue studies on lactic acid for more updates in science.

Fact Check: The cost of obesity

2010-02-10T07:07:00.000-08:00

CNN has a good article on the dollar cost of being obese.

Here's a quick rundown:

-obese patients spent an average of $1,429 more for their medical care

-direct and indirect cost of obesity "is as high as $147 billion annually."

-Medicare, Medicaid and private insurers increased spending due to obesity from 6.5 percent in 1998 to 9.1 percent in 2006

-hospitalizations related to childhood obesity rose from $125.9 million in 2001 to $237.6 million in 2005

- nearly 2/3 of men and women are obese

- 2nd largest cause of cancer after smoking

Bottom Line: America spends as much as $147 billion annually on the direct and indirect costs of obesity.

Obesity isn't just something that happens to underprivileged, poor Americans. It happens in every city, in every state, across this country, and the epidemic is growing exponentially: America is the fattest country in the world and it doesn't show signs of giving up the title. Think about this the next time you drive up to a fast food "restaurant" and order something for yourself and/or your children.

Endurance

2010-01-22T08:55:00.000-08:00

by Jamie Valentine

Training to build cardiovascular endurance can be a complicated endeavor. Knowing how long and at when intensity to maintain during a workout can be difficult to decipher, especially for beginners. Knowing that building endurance can be done a variety of ways will help hasten results and increase endurance capacity. A recent study on the Training Effects on Endurance Capacity (Comparison Between Continuous and Interval Training) found a strong positive correlation between interval training and endurance capacity in comparison to continuous training (increasing the intensity of a cardiovascular workout until exhaustion). After 15 weeks of training (3x/week), subjects training with intervals (10s. on and 20s. off x10 sets) showed a greater increase in endurance capacity versus those who did continuous training (working incrementally till exhaustion). In a short amount of time, the results were great…true X Gym style!

Feeling Better

2010-01-18T07:49:00.000-08:00

If you’ve ever felt better after a workout, congratulations, you’re human. Part of being human is experiencing a mood lift after exercise, mainly caused by neurogenesis and the release of endorphins. Often, studies of these occurrences and their relation to exercise are examined through running or some type of cardiovascular training (as opposed to simply lifting weights), but a recent study has revealed that resistance training can improve your mood too. Conducted by the Journal of Strength and Conditioning Research, the researchers used the Subjective Exercise Experience Scale in order to survey the subjects’ self-perception of well being and attitude. Women, especially, were found to have a significant increase in positive well-being after one, single, bout of weight exercises, meaning that the affects were immediate. What does this mean? If you want to feel good, put down the drugs, and pick up the weights!

JSCR, Vol 3, Number 9

Road Map to Reading a Label

2010-01-05T08:05:00.000-08:00

I found this great website that the FDA has put out on how to read a food label. It's a great source for everyone, especially those who are trying to hang-on to your New Years resolutions. The KEY to success with your goals is always going to be consistency: consistency with your workouts and with your nutrition. Without consistency you will find yourself hard pressed to form healthy habits, without the healthy habits you will find yourself amongst the 90% of those people who yo-yo and fall off the wagon. One of the best habits you can get into is reading the labels of the things you put in your mouth; remember... junk in, junk out! Take a minute or two to go over the website and become informed. Some good rules of thumb to keep in mind when you are shopping:

1. If you can't pronounce the ingredient, you probably shouldn't be eating it
2. If the first ingredient is sugar, or some derivative thereof, you probably shouldn't be eating it
3. You want to get the protein as high or higher than the carbohydrate count
4. Whenever possible, go organic
5. Remember that all calories are not treated equal [if you are eating something that has only 60 calories, but it has 10 grams of sugar, then you probably shouldn't be eating it: 1 gram of sugar approx.= 4.5 calories. This means that of those 60 calories 45 of them are coming from sugar.]

Finally, remember your rules of 100:

1. At least 100 grams of protein per day
2. No more than 150 net grams of carbohydrates per day [total carbs-fiber=net carbs]; keep your sugars under 50 grams per day
3. At least 100 fl.oz. of water per day

If you follow these simple rules you will find that you will build your healthy habits and will be more apt to keep them.

Have a great 2010 and as always send me an email if you have any questions!

Kailyn

Take It Easy

2009-12-21T08:21:00.000-08:00

By Jamie Valentine

The best part about making the decision to live a healthy lifestyle, is that there are often small and easy steps than can be taken to do so. With so many things to regulate, count, and watch when it comes to balanced nutrition, the more easy tricks and tips we can implement, the better. The American Heart Association's recent urge to the public to cut back on sugar intake is one of those quick tips that is not only easy to follow, but has lasting health benefits. The AHA recommends that adult women consume no more than 6 teaspoons (100kcal) and men no more than 9 teaspoons (150kcal) of sugar daily. Yet the average American consumes about 22 teaspoons of added sugars on a daily basis (naturally found sugars don't count...this stat talks about those sugars above and beyond those found naturally in foods). One of the most common forms of added sugar is through soft drinks or fruit juices (like lemonade, etc). It is easy to forget about the added sugar when it comes in liquid form, but the amount that we are actually consuming can be extremely high. Kicking soda or juice habits is a quick way to decrease added sugar intake--Drink water instead! Sugar plays a major role in the obesity epidemic and taking small steps to cut it out our diet can have multiple positive repercussions.

If You Want to Increase Your REE, You’re at the Right Place

2009-12-16T09:56:00.000-08:00

by Johnathan Davis

One recent study was conducted to determine the effect of full-body resistance training utilizing an eccentric protocol. This study was done to establish how long this type of training can elevate our body’s metabolism compared to other methods of resistance training. Sixty to seventy-five percent of the total energy used by our bodies every day is due to our resting energy expenditure (REE). If we are able to elevate how much energy our bodies are requiring for our baseline REE, then we can increase our chances at burning fat and loosing weight. The cool thing about all of this is that the X Gym utilizes eccentric protocols a ton and has been doing so long before this study was even conducted!

The main finding of the study was that a person can significantly increase his or her REE up to 72 hours post exercise using an eccentric protocol method (Hackney, Kyle J; Engels, Hermann-J; Gretebeck, Randall J., 2008). Participants performed eight exercises, eight sets, and six repetitions using a 1-second concentric and 3-second eccentric muscle action duration. Additional information about the controls and methods used in this study can be found in the article listed below.

Previously, other similar studies were conducted using other lifting methods but either did not emphasize the eccentric protocol or did not include a full-body body workout (for instance one study was conducted using a single, lower-body leg exercise). Prior to this study, an elevated REE had not been observed for such a long duration post workout. This information is important because it demonstrates the increase in REE after the type of workouts we do at the X Gym may help members lose weight if they maintain a negative energy balance.

Yes, Resistance Training IS For Everyone!!

2009-12-14T08:28:00.000-08:00

By Steve Wakefield

Many people have this misguided notion that exercise, primarily with weights, is strictly for the realm of the young. But the fact of the matter is that the elderly stand to benefit tremendously from resistance training. In fact, they stand to gain even more dramatic benefits from strength training than the younger age groups!

One of the primary causes for detrimental effects associated with aging, comes not from the weakening of the heart and lungs as many people may believe, but from muscle atrophy. When you think about it, it makes sense. If a young strong person were to go out and chop a bunch of wood, or push a lawn mower around, or climb a flight of stairs, they could do it all with no problem. Then take someone who is 75 years old and severely deconditioned and have them do the same tasks, they will be much more tired and winded than the young person.

Again, there is probably nothing wrong with the older person’s heart and lungs. They have been keeping him or her going for the past 75 years after all. The reason they are more tired is because they have less muscle to accomplish the task. As we get older, beginning about the age of 45 or so (depending on who’s literature you read) we start to lose muscle mass. Bone loss is often close to follow as well.

Now for the good news. In 2007, a study out of McMaster University in Hamilton Ontario, http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=1866181 found evidence that strength training can actually reverse the effects of aging in muscle tissue in elderly people. In this study, muscle biopsies were taken from a group of older individuals and a group of younger individuals. The biopsies indicated over 500 genes that where expressed differently in the older individuals compared to the younger. The group of older people then underwent a resistance training program for 6months. In that time, the subjects improved their strength levels by over 50 percent. But what was even more amazing is that the muscle biopsies taken after the six months of strength training showed a reversal in the expression of 179 of those 500 genes that where associated with aging! In other words, the muscle tissue from the older population resembled more closely the tissue from the younger population after 6 months of strength training. This change occurred at the molecular/genetic level. These genes, the paper said, are mostly associated with mitochondrial function. Mitochondria to put it simply, are the “energy power plants” in the muscles cell, and many of the detrimental effects of aging are associated with decline in mitochondria function.

We have said all along that an increase in lean mass can lead to an elevated fat burning metabolism, which will help prevent heart disease. Also as I alluded to in my earlier article, about EPOC, resistance training will utilize your body’s glycogen stores, preventing the build up of sugars in the bloodstream, which leads to decrease in insulin sensitivity, which is the primary cause of Type 2 diabetes. I find this study to be very fascinating. Now there is scientific evidence to support the notion that resistance training can not just slow down, but reverse some of the fundamental processes associated with aging. It’s the closest thing we have to a time machine for your cells, and it’s as close as your nearest X Gym!

Saturation Nation

2009-12-11T10:45:00.000-08:00

by Mike Gavareski

Red meat, eggs, and high-fat dairy products are all part of a disastrous health recipe, right? Well, yes, but only if you’re worried about the Y2K bug as well. The year is 2010, and the fear of saturated fat and cholesterol should no longer keep us awake at night. What once were thought to add pounds to a mid-section, the aforementioned nutrients do nothing of the sort, so says an array of more recent evidence.

The triple threat – cancer, heart disease, and diabetes – are all linked to weight and waist size. Both a higher weight as well as a larger girth of their waist correlates with a greater risk of the so-called triple threat. But don’t decrease your saturated fat intake! Well, you can if you want, but it won’t do any good. Two recent studies have shown that red meat, eggs, and high-fat dairy products do not increase the risk of these three factors. One study (tracking breast cancer in more than 319,000 women) showed that there was no link between breast cancer and foods with high amounts of saturated fat and cholesterol. The second study (examining both men and women) showed that waist circumference was inversely related to a diet rich in red meat, high-fat dairy products, vegetables, and even butter. The same study also showed a positive correlation between waist circumference and diets consisting of processed meat, potatoes, and snack foods.

So what should you do? Don’t worry about saturated fat and cholesterol, as long as it’s coming from the right sources. Eat meat. Eat red meat. Eat chicken. Eat eggs. But make sure it’s organic and grass-fed red beef, or free-range poultry. The dairy products you eat should come from the same, healthy, well-fed cattle. As long as your sources of these saturated fats and cholesterol are pure sources, the pounds will stay off, and you’ll benefit from an influx of high-quality protein, minerals, and antioxidants.

Telomeres and Exercise

2009-12-07T07:58:00.000-08:00

By Evan Bylsma

A new study has shown, through molecular science, proof that exercise keeps you young. Exercise helping you live longer hasn't exactly been a secret and the millions of people worldwide that pour sweat at gyms weekly testify to that help. But now, scientific evidence for the age fighting power of exercise has been found at a molecular level.

Investigators have been measuring the length of "telomeres", which are the DNA on either end of thread like chromosomes. As it was described in the article, these telomeres act in a similar way as the plastic tips on the end of your shoelaces. Just as those little plastic wraps prevent the shoe lace from unraveling, telomeres protect the chromosomes that carry genes during cell division.

Every time your cells divide during replication telomeres inevitably get shorter. When a telomere is too short, the cell can no longer replicate and then dies. Scientists believe that telomere length, and specifically health, is directly linked to aging. Having shorter telomeres puts an individual at a higher risk of heart disease, diabetes and cancer.

There was very interesting data however, when scientists studied telomere length between groups of exercising animals and humans versus sedentary populations. Specifically, a population of middle aged adults who ran 50 miles a week or more hand longer telomeres then a healthy population of similar age that didn't exercise.

Many scientists now believe that exercise, rather then a persons inherited gene background, could be the most important factor that keeps an individual healthy and young. Through the study it was observed that those individuals that exercised the most had a similar telomere length to people that were 10 years younger and didn't exercise. Other studies showed that as little as 2 hours of exercise a week showed a significant difference in telomere length between twins.

This was funny enough to pass on to you all, enjoy!

2009-11-18T11:13:00.000-08:00

Dear Diary,

For my birthday this year, my Husband (the dear) purchased a week of personal training at the local health club for me.

Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.

I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear. !

My husband seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.

MONDAY:

Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god-- with blond hair, dancing eyes, and a dazzling white smile.. Woo Hoo!! Christo gave me a tour and showed me the machines. I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring! Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a! FANTAS TIC week!!
TUESDAY:

I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT! It's a whole new life for me.
WEDNESDAY:

The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK ! as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot. Christo was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying.

My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other shit too.
THURSDAY:

Jerk was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I could! n't hel p being a half an hour late-- it took me that long to tie my shoes.

He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny bitch to find me.

Then, as punishment, he put me on the rowing machine-- which I sank.
FRIDAY:

I hate that bastard Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic, little aerobic instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it.

Christo wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the damn barbells! or any thing that weighs more than a sandwich.

The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?

SATURDAY:

Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel..

SUNDAY:
I'm h aving the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun-- like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!

EPOC

2009-11-17T10:39:00.000-08:00

Excess Post Exercise Oxygen Consumption (EPOC) is the prolonged boost that the body’s metabolism experiences after exercise. This EPOC effect is most pronounced after intense resistance training. Just like the training that we do at the X GYM. High Intensity Strength and Interval Training force a trauma to the body that must be recovered from. The “burn” that we feel when we strength train is actually the accumulation of lactic acid. This lactic acid is the by product of anaerobic exercise. Meaning that it is done with such a great intensity that oxygen is not being used. When the workout is completed the body must remove this lactic acid from the muscles, and replenish its fuel stores, as well as re oxygenate the blood. All of this requires energy.

Your body then is continuing to “work out” as you are getting back into your car, and go back to work or home or whatever you do after your workout. During this EPOC phase your heart rate is elevated above resting levels, and your body is also in an elevated fat burning state. This fat is being utilized to fuel these processes. So essentially you are doing your “Cardio” when you are done with your weights.

Studies have shown that the duration and level of the EPOC effect is most directly related to exercise intensity, not necessarily duration. This is why we advocate doing interval training for cardio. When someone does conventional “steady state” cardio the get an EPOC effect that is roughly equivalent to the amount of time they spent doing that activity. In other words, a thirty minute jog will result in 30 minutes of EPOC. Whereas a 20 minute high intensity interval training workout, will yield an EPOC effect of more than 80 minutes. More calories may be burned during the steady state workout than during the interval workout, but the net calorie and fat burn from the interval training workout, and the EPOC that ensues will be much greater.

This is one of the primary reasons why the X Gym workout has to be so intense. The harder the person lets the trainer push them during their workout, the longer and greater the EPOC effect will be, and therefore the more cardio and fat burning benefit they will receive.

Will a Glass a Day Keep the Doctor Away?

2009-11-09T07:42:00.000-08:00

If you are one of the many people that think alcohol consumption may be leading you down a healthy path, you’re right. Well, partly. You’re also partly wrong. Study upon study relays evidence of alcohol’s (namely wine, but occasionally other drinks) benefit to the heart and preventing certain cancers. But don’t be so quick to smile if you have a glass of wine in your hand – that same beverage could be aiding other cancers in your body. Attention is being called to studies showing that alcohol consumption, even in moderation, may heighten the risk of mouth, pharynx, larynx, esophagus, liver, colon/rectum, and breast cancer. Not to mention the risks of what could happen when one consumes an amount deemed to be more than moderate.

Whether or not you give up your drinking habits is up to you. Drinking in moderation is still much better than heavy drinking. However, the consumer must be aware that drinking in moderation is not without risk. At one point in time, a drink per day for a woman, and even two drinks per day for a man seemed to fine, and even beneficial. Susan Gapstur, vice president of epidemiology for the American Cancer Society recommends further limiting alcoholic consumption if you are at risk for any of the aforementioned cancers.

What may burst the drinker’s bubble even more is the fact that there isn’t much excuse for alcoholic drinking in the first place. With today’s information, there are positive and negative affects of drinking alcohol. However, those on the positive side are mostly due to reservatol, a powerful antioxidant found in grapes. Thus, grape juice consumption can be equally as beneficial as wine, but without the negative affects!

How to Kick the Smoking Habit!

2009-11-03T11:27:00.000-08:00

A recent study done by the University of Exeter has provided evidence for the first time that exercise can help people that are trying to kick their smoking habit. The specific study involved 20 moderately to heavy smokers who were required to fast from smoking for 15 hours before the test. They were then given 15 minutes of moderate exercise on an exercise bike and then shown smoking related images while their very precise eye movements were tracked. The results of the study showed an 11% decrease in the amount of time a person spent looking at a smoking image after 15 minutes of exercise versus no exercise. Many other studies have shown that light to moderate exercise like a brisk walk have been able to help people curb cigarette cravings.

This study will hopefully open up a new door into the hundreds if not thousands of non-physical related ways that exercise can help people. For that matter, if light to moderate exercise is enough to help people curb one of the more addictive drugs in the world what can high intensity training help accomplish?

The growing amount of evidence that moderate exercise can significantly help smokers curb their habits is only the beginning. There is every reason to assume that many negative habits preventing people from turning a corner in their health couldn't similarly be helped with the inclusion of a regular regime of exercise.

A quick note

2009-10-15T16:51:00.000-07:00

Hi All-

So I have received a few comments from people that have been great! I would love to respond to them, but I can't unless you leave an email addy.

Thanks,

K

PNF Stretching

2009-10-07T06:24:00.000-07:00

PNF, which stands for Proprioseptic Neuromuscular Facilitation, is a form of stretching that involves a series of isometric (static) contractions with the muscle being stretched in order to improve its range of motion. These contractions will temporarily deactivate the muscle spindle allowing the muscle to be stretched further. The muscle spindle is what senses that the muscle is being overstretched, and signals it to contract in order to prevent injury. If these stretches and contractions are done properly, injury will not occur, and the range of motion of a given muscle group will be increased in a short period of time.

These stretches are usually accomplished with the help of a partner or a trainer. A study out of England published by the National Strength and Conditioning Association (NSCA) showed that using PNF stretching only three times per week was effective in increasing knee flexibility without compromising strength. This study supports the “Less is more” approach that we have here at the X Gym.

While flexibility is important, too much stretching can detract from results, especially if done right before strength training. That’s why we tell people at the X Gym to not stretch before their workouts. Stretching will take away the elasticity of the muscles and essentially make them weaker. This weakening of the muscles will lessen the effectiveness of the strength training workout, and also leave the person more prone to injury. I equate it to trying to use a rubber band that has had all the stretchiness taken out.

We therefore advise people to stretch after their workouts and on off days. This will help with recovery and prevent injury. Because of its intense nature, it is my feeling that PNF stretching should be done on separate days from your X Gym workout - preferably after a cardio workout, while the muscles are still warm and pliable.

-Steve Wakefield, CPT

New York Puts PTA Mom's Goodies Under Wraps

2009-10-06T07:29:00.000-07:00

Mayor Bloomberg has done it again. First NY banned Trans Fats from restaurants and now he has banned homemade baked goods, chalked full of love and that wonderful white substance sugar, from bake sales; effectively kicking PTA mom's square in their rotting teeth! Say good-bye to the days where teams could generate thousands of dollars from brownies and rice krispie treats offsetting the cost to the parents, and say hello to a future where teams will need to pimp out the cheerleaders to to afford to go to regionals. Now, I'm wouldn't normally be a proponent of sugar, especially in schools, but come on people! I agree with some of the bloggers that I would rather my kid eat a homemade cookie, than a bag full of crap you can't pronounce from a vending machine or the GMO veggies being served up for lunch in the cafeteria. I wonder what the cost to the public system will be now that these services will no longer be allowed in schools; they have aided teams and clubs for decades in paying for everything from uniforms to new chessboards! Though the Mayors heart was in the right place, his actions were misguided. I have issue with anyone taking away the right of a person to choose what they do to themselves. If you want to be an obese, unhealthy blob, and feed your face full of junk food, then go ahead. I don't think I should have to make special provisions for your inability to control your hand-to-mouth habits, but I do think you have the right to choose. It will become one more thing for the kids to rebel against instead of teaching them moderation. I think Big Brother needs a time out.

Want a Convict for a Kid? Do the following:

2009-10-05T07:22:00.000-07:00

So, there you are daydreaming about your future spouse, home, white-picket fence, and kids. When all of a sudden it hits you, gee I don't care if I have a boy or a girl as long as I get the chance to visit them behind bars, because God knows Plexiglas visitations sure are a great way to shake up the monotony of the week. Well, if you'd like to give your kids a leg up on their rap sheet read the following article: http://bit.ly/GlIDV

Truth About Sugar

2009-10-03T08:02:00.000-07:00

This article came from the YOU Docs, and I thought it was worth passing on:

-Americans consume a staggering 22 teaspoons of added sugars a day
- Consumption of the sugar has skyrocketed nearly 20% since 1970.

Myth or truth: Most of the sugar we eat is from sweets.

Myth. Soda and sweetened drinks are the biggest offenders, delivering one-third of all added sugars.

Myth or truth: Sugar from fruit or cake is all the same to your body.

Truth. But fruit is still better. Yes, your body treats natural sugar, in foods such as fruit and milk, the same way it treats sugar from candy, meaning that it breaks it down to glucose for fuel and stores the excess as fat. But sugar from fruit gets absorbed slowly, while that from cake and other simple sugars increases your blood sugar to levels that cause arteries to age.

Plus, natural sugar is packaged in good-for-you foods, so it brings important vitamins, minerals and phytochemicals along with it. And nature usually delivers sugar in small doses -- 3 teaspoons in an 8-ounce glass of milk versus 8 in a can of cola -- and we usually don't inhale mammoth portions of, say, apples the same way we might tear into a pint of ice cream.

Myth or truth: Sugar causes type 2 diabetes.

Truth -- more or less. Type 2 diabetes, the more common kind, develops from eating too much of anything, including too much sugar.

After you eat, your body breaks down food, sugary or otherwise, into glucose. Too much food translates into too much glucose, signaling your pancreas to crank out megadoses of insulin. Those unnaturally high insulin levels can confuse your cells over time, making them unable to use insulin the way they should. That causes sugar to pile up in your bloodstream instead of reaching your cells, where it belongs.

Myth or truth: Sugar makes you look old.

Truth. Too many sweets can make your skin look older than your great-grandfather's baseball glove. That's because sugar is attracted to collagen, a structural protein in your skin. Normally, collagen keeps skin elastic and supple. But when it hooks up with sugar, its structure changes and can't do its job properly, so you end up with a face that looks older.

Myth or truth: Sugar makes kids hyperactive.

Myth. Despite the "hype," a mountain of research -- 23-plus studies -- reveals that sugar doesn't cause hyperactivity. So why do kids start bouncing off the walls at birthday parties? Because they're having fun. Still doesn't mean they should eat that Tootsie Roll.

Myth or truth: Sugar causes heart disease.

Truth. Downing too much sugar raises troublesome blood fats known as triglycerides. When you eat more sugar than your body can burn, your liver repackages it into fat. Your liver then takes that fat and dumps it into your bloodstream, where it clogs up your arteries.

Myth or truth: Eating lots of sugar raises your cancer risk.

Truth. Swedish researchers found that people who ate a sugar-heavy diet were 70 percent more likely to develop pancreatic cancer than those who shunned the sweet stuff. What's more, swigging lots of soda nearly doubled their odds. It's possible that frequent, large doses of sugar are toxic to many of your cells, causing damage that leads to cancer.

Bottom line: Sugar in food (not added to it) is OK; you can't avoid it. But limit your daily total to 25 grams for women and 38 grams for men.

Check labels: sugars often have sneaky synonyms, so look for the suffix "ose," as in dextrose, sucrose or fructose, or pseudonyms such as molasses, maple syrup, corn syrup, corn sweetener, high fructose corn syrup, honey, fruit juice concentrate, malt syrup, rice syrup and evaporated cane juice. Leave that stuff on the shelf.

The Dark Days are Upon Us.

2009-09-30T09:24:00.000-07:00

So, with all that is going on in the world, we now get to deal with the onslaught of fall. Here in the Northwest that means, layers, rain, darkness, rain, cold, rain, and did I mention rain? What this also means for all of us is a mass movement from outdoor activities full of Vitamin D enriching rays, to the unflattering artificial lights of our offices, mass illnesses, seasonal depression, and weight gain.

Now, it's not all bleak, but extra attention needs to be paid to your body, both what you do to it and what you put into it. With a lack of sunlight it will be important to supplement your diet with Vitamin D, here is a link to a good article on the subject, exercise, lean protein, and dark green veggies.

It will be imperative that you stay clear of: sugar, it suppresses your immune system and makes you fat, limit your alcohol intake, because it suppresses your immune system and makes you fat, not working out, because it suppresses your immune system and makes you fat. See a pattern?

This is the time to start forming those good habits: eating, exercising, getting enough rest. Do it to stay healthy, do it to live longer, do it for bathing suit season, because it will be here sooner than you'd like.

Here's a great article from CNN on why we eat too much

2009-09-18T10:09:00.000-07:00

My New Heroes

2009-09-16T08:34:00.000-07:00

Ryan & Maggie have been coming in and seeing me in one form or another for over a year now. They have worked hard together to get fit for themselves and for each other. I can't say enough of how proud of them I am. They always have an amazing attitude and are always looking forward to whats next. They are set to get married, next year I think, and can't wait to see them up at the alter, assuming I get an invite: hint, hint.

Maggie on her workouts: Last year, a week before I had my first training at the xgym, I had a full physical. The blood work said that my cholesterol was high. So I started training at the Xgym and told myself I would get it checked again once I started seeing some major results.

Roughly one year later and 25 pounds lighter, I had it checked again (last week). I just received the results and had to share the news!

I have the entire breakdown, and it's great. The doctor wrote; "Dear Ms. Hillding, Your cholesterol results were excellent! Keep up the great work!"

I am so happy! I've said it a million times, and I'll say it again, the Xgym and the wonderful Kailyn and his boot camp change lives! It's one thing to be vain and want to LOOK great! But after starting the Xgym not only do I look better, I am so much healthier! For that, I am forever grateful.

I'm not quite there yet, but I have learned to celebrate along the way! Next year, my cholesterol results will be even better!

Most sincerely,

Maggie Hillding

Keep up the great work you two!

Have another heaping teaspoon of heart disease with your coffee!

2009-09-08T12:36:00.000-07:00

Here is a great article on yet another reason sugar is the devil and you should put it down and RUN away!

http://bit.ly/SXxul

You're Turning violet, Violet!

2009-09-03T10:02:00.000-07:00

Blueberry Juice to hopefully combat obesity/diabetes
By Evan Byslma

I recently read a study from www.medicalnewstoday.com which was highlighting a study using the high antioxidant and low glycemic properties of blueberry juice to help obese lab mice to lower their glycemic index.

Basically in the study the scientists included in the water they were giving these mice a solution of North American blueberry juice. This in term caused diabetic and pre-diabetic mice to eat less food and in tern drop body weight.

Also cool to note they were using something called “biotransformed” blueberry juice which has something to do with using a specific strain of bacteria to increase the antioxidant quantity of the blueberry juice.

Now for the X Gym Spin: PJ has always been a big berry fan and one of the best tasting snacks you can include in your “X Gym Approved” diet is cottage cheese and blueberries. Its almost past time to get some awesome NW fresh blueberries but thanks to places like Costco, you can grab a bag of frozen blueberries anytime and include them in everything from cottage cheese, to protein shakes and they make a great addition to just about any spinach salad.

Here’s the link to the story, hope you enjoy!

http://www.medicalnewstoday.com/articles/162716.php

The Swine Flu Vaccine Could Kill You

2009-09-02T15:54:00.000-07:00

Some interesting facts about the the original swine flu vaccine that was concocted back in 1976:
* More people died from the vaccination than from swine flu
* The vaccine may have increased the risk of contracting GBS by eight times
* The vaccine was withdrawn after just ten weeks when the link with GBS became clear
* The U.S. Government was forced to pay out millions of dollars to those affected

Not to sound like a conspiracy nut or anything, but I can't say I trust the government on this one and will choose to rely on my good eating habits and good hygiene habits to get me through this mess.

We Could Be Killing Our Kids

2009-09-01T11:41:00.000-07:00

There are some interesting studies out about the stuff that is put into our vaccines. The 2 most notable are squalene: a natural organic compound originally obtained for commercial purposes primarily from shark liver oil, though botanic sources are used as well, including amaranth seed, rice bran, wheat germ, and olives. All higher organisms produce squalene, including humans. and thiomersal: a mercury based perservative in vaccines that may contribute to the development of autism and other brain development disorders. [thanks wikipedia]

The scariest part of this, is that the damage that these vaccines may be causing is not just limited to children; there is evidence that all vaccinations are causing impaired blood flow (Ischemia), chronic illness, disease, and death in everyone.

The two most popular diseases attributed, at least in part, are Autism and Gulf War Syndrome.

Though the claims are no where near iron clad, the supporting evidence definitely deserves some investigations. Autism Research Review International came out with the claim that the rate of Autism has climbed 250%-500% higher than what it was 10 years ago.

Finally, we take care of what we put in our mouth, or at least should be, and have started questioning government standards, why not take a look at what the FDA says is okay to inject directly into our body's. After all when's the last time you've really trusted your government to look out for your welfare?

Eat Your Way to Better Health

2009-08-31T15:18:00.000-07:00

A new study released by the Second University of Naples, in Italy, have released a 4 year study that involved 215 overweight people who were newly diagnosed with type 2 diabetes. These people were randomly assigned into 2 groups: a low-fat diet or a low-carb Mediterranean diet. After 4 years, the researchers found out that only 44% of the people who stuck to the Mediterranean diet needed blood-sugar lowering medication, compared to the 70% of those who followed a low-fat diet. It goes to show you how much your diet really can do for you OR what it can do to destroy you!

Stop Pain In Its Tracks

2009-08-25T08:53:00.000-07:00

Stop Pain In Its Tracks

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Healthy eating 'disorder' on the rise

2009-08-22T08:37:00.000-07:00

Healthy eating 'disorder' on the rise

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I had to share this

2009-08-19T09:30:00.000-07:00

X Gym boot campers feel burn, lose fat faster

2009-08-19T09:10:00.000-07:00

X Gym boot campers feel burn, lose fat faster

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Discovery Health : Jonathan Ross

2009-08-18T08:30:00.000-07:00

Discovery Health : Jonathan Ross

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Does a Body Good!

2009-08-18T07:58:00.000-07:00

Calcium: The "Miracle" Mineral
By Annette Kornblum

type size: [A] [A] [A]
For years, women have been told to bone up on calcium to prevent osteoporosis, a gradual thinning of the bones, but now this so-called miracle mineral is also being touted for its potential to promote weight loss, relieve depression and anxiety associated with premenstrual syndrome, control high blood pressure, and ward off strokes.

As new evidence points to the elevated role of calcium in preventing disease, it makes sense to get enough of this vital nutrient each day, especially as mid-life approaches. Experts say there is literally no body system that doesn't benefit from a healthy dose. Here's how it stacks up:

Calcium and Weight Loss:
When Dr. Robert Heaney, a calcium expert at Creighton University in Omaha, recently examined the health records of 575 women, he was astonished at the results. "We were looking at mid-life weight gain and found that women with the highest calcium intakes didn't gain weight and those with the lowest did," Dr. Heaney said.

Similarly, at the University of Tennessee, Michael Zemel, Ph.D., reported that because calcium plays a key role in metabolic disorders linked to obesity and insulin resistance, a diet low in calcium literally stockpiles fat cells while higher calcium diets depletes them. Dr. Zemel discovered that a high calcium diet released a hormone which sends signals that are read by the body's fat cells to lose weight.

A two-year Purdue University study in West Lafayette, Ind. that involved 54 women ages 18 to 31, found that women with a daily intake of at least 780 milligrams of calcium showed no increase in body fat or lost body fat mass during a two-year period. Women who averaged less than 780 milligrams of calcium gained weight during the same period.

Both exercisers and couch potatoes seemed to benefit unless they consumed more than 1,900 calories daily. All researchers said that dining on calcium-rich dairy products such as milk, cheese and yogurt achieved greater weight loss than leafy green vegetables, nuts, beans and supplements.

Calcium and Premenstrual Syndrome:
Susan Thys-Jacobs, an endocrinologist at St. Luke-Roosevelt Hospital's, has found that calcium supplementation can relieve the physical and emotional toll of PMS by almost 50%. At least half of the 497 women she studied who took 1,200 mg. of calcium supplements experienced fewer mood swings, depression/sadness, anxiety/nervousness; breast tenderness, bloating and other aches and pains. The U.S. Department of Agriculture's Human Nutrition Research Center in Grand Forks, N.D. reported similar results after studying 10 women with PMS who spent half the study period on a daily diet containing 600 mg. of calcium, the other half upped to1300 mg. Women on the high calcium diet were less irritable, weepy, and depressed and averted backaches, cramping, and bloating.

Calcium and Blood Pressure:
In some people, an increase in calcium consumption can help control blood pressure without anti-hypertensive medication. A 13-year study by James Dwyer at the University of Southern California School of Medicine found that consuming 1300 milligrams of calcium a day reduced hypertension risk by 12 percent compared to only 300 mg. a day, while subjects under age 40 reduced their risk by up to 25 percent. Dr. Lawrence Resnick, a professor of medicine at Cornell University Medical Center Hypertension Center, emphasizes that the benefits are most pronounced in hypertensives who are salt-sensitive, such as African Americans.

Calcium and Cholesterol:
Dr. Margo Denke, associate professor of internal medicine at the Center for Human Nutrition at the University of Texas Southwestern Medical Center in Dallas found that a high-calcium regimen reduced levels of total cholesterol by six percent and slashed "bad" LDL cholesterol by 11 percent. So-called "good" HDL cholesterol levels remained unchanged.

Calcium and Stroke Prevention:
A 1999 Harvard study reported that calcium supplementation protects against stroke in middle-aged women. In the ongoing Nurses' Health Study, 85,764 women, ages 35 to 59, reported that the mineral was tied to a 32% lower risk of stroke among those with the highest intake of the mineral. Women taking at least 400 mg of calcium supplements had a 12% lower risk of ischemic stroke (the type caused by plaque buildup in blood vessel walls). Dietary calcium, especially in dairy foods, reportedly reduced stroke risk, as did potassium.

Calcium and Osteoporosis:
Osteoporosis strikes more than seven million Americans, mostly women, with another 17 million at serious risk of developing fragile bones that easily collapse, a crippling curving of the spine, and hip fractures. Research shows that boosting calcium intake can halt bone loss, especially when combined with vitamin D, which enhances its absorption.

Calcium and Colon Cancer:
Calcium may protect against growths that become malignant in those prone to colorectal cancer. Dr. Martin Lipkin, a professor of medicine at Cornell University, who first discovered the link between calcium and colorectal cancer, stresses that both calcium-rich foods and calcium supplements will produce the same beneficial effects.

Calcium and Pregnancy:
According to Barbara Levine, director of the human nutrition program at the Rockefeller University, calcium supplements can help ensure the health of the fetus and improve bone mass of the mother. In a study of hypertensive women, Levine found that adequate calcium levels and Vitamin D improved pregnancy outcomes.

All Fats Are NOT Created Equal

2009-08-04T09:03:00.000-07:00

There are basically four major types of fats out there: Saturated, Monounsaturated, Polyunsaturated, and Trans.

The Good

Monounsaturated Fats are liquid at room temperature and are typically high in Vitamin E and can be found in various seeds and olives. This fat provides essential fatty acids that may help lower bad cholesterol and reduce the risk of heart disease.

Polyunsaturated Fats are also liquid at room temperature and include the essential fatty acids of omega-3 and omega-6. These little go-getter's are known to battle against coronary heart disease. Polyunsaturated fats can be found in sources such as fish, sunflower-seed and plant oils, safflower, soy and corn.

The Okay in limited amounts, like about 10% of total calories

Saturated Fats are solid at room temperature and come from animal and plant sources. What affect does this have on the body? The liver creates blood cholesterol from unsaturated fats, i.e the higher your diet is in saturated fats the more your body will produce blood cholesterol. The consequence of this is atherosclerosis (blockage of the arteries), coronary heart disease, high blood pressure, and of course high cholesterol.

The Bad,Ugly, and Awful

Trans Fats are the devil and I will pretty much leave it at that. If there is one thing you avoid like the plague its these little goblets of death. They are man-made with hydrogen and nickel and not only clog up the pipes they lower your good cholesterol. Also be on the look out for hydrogenated oils, same thing as Trans Fat. These are in things like Crisco. I can't say enough about being careful with these things. They are so bad that in New York they have been banned from use in restaurants.

Wild Rolls and the pursuit of the perfect beer belly

2009-08-03T12:45:00.000-07:00

So, there I was on Sunday morning thinking to myself that it was going to be 90-some odd degrees, I have the day off, and I should do something fun. I decided I would take the family and some friends to Wild Waves down in Federal Way, WA. I was prepared for families, small children, corn dogs, slides, rides, and $10.00 bottles of water. What I wasn't prepared for were the 100lbs. 5 year old's, teenage boys with breasts, and a bunch of middle school kids with body tattoos of bling and poorly drawn naked women on their sides. Now I know this blog is about health and nutrition, but I would like to make one caveat. Where the hell are all the parents? I have never seen so many toothless, unattended, obese kids in my life!

Back to nutrition. A couple weeks back I wrote about the new statistics on obesity that came out and how Washington still has about 25% of its population falling into that category. Well, looking around Seattle, I wondered where they all were. I found them. In the parking lot of Wild Waves, shoving there faces full of bleached white bread and sugar coated snacks. I asked myself, do the parents not know? Has the education system failed? And finally, why isn't feeding your kids till they look like farm animals illegal? I really hope that the parents out there reading this realize the impact your eating habits have on you and your kids. You are not only deciding what kind of human being your kids are going to be when they grow up, but you also help determine what kind eating issues, body types, and health struggles they will have. Start their healthy eating habits in utero and just because your kid doesn't like some vegetables, doesn't mean you run out and get them a frickin' Happy Meal.

2009-07-31T09:15:00.000-07:00

The Rise of Type II Diabetes in Blacks in America

2009-07-29T07:40:00.000-07:00

What is it? Diabetes is a disorder that is characterized by high blood glucose in the context of insulin resistance and relative insulin deficiency. It basically comes down to your body not producing enough insulin, or your cells ignore the insulin you do have. Insulin is vital for the body, it's what allows your body to have energy. When you eat food the body disassembles all the sugars and starches and turns them into glucose, which is the basic fuel for your body. Insulin assimilates the sugar from the blood system and brings it into the cells. When the glucose in you blood system is not taken into your cells two things can happen: your cells are starving for energy which leaves you lethargic and two with the on-going build-up of unused glucose in your system your body starts to get backed-up, which causes your kidneys, eyes, nerves, and heart to shut down. It is estimated that 23.6 million people in the U.S suffer from this, mostly, preventable disorder. Of those 23.6 million, 1.3 million Americans of African descent are afflicted, that's 3 times the amount since 1963. So, for every white American, 1.6 Black Americans have type II Diabetes. The startling part is that this gap between the two groups grows after age 65 to 17.4 Blacks:9.5 Whites.

According to the BlackHealthCare.com there are 3 major factors that contribute to the disease in blacks. The first is genetics, which includes inherited traits and group ancestry. The second is medical risk factors, including impaired glucose tolerance, hyperinsulinemia and insulin resistance, and obesity. The third is lifestyle risk factors, including physical activity.

The good news is that everyone can reduce their risk of the disease by eating a healthy diet and committing to a regular exercise program. It basically comes down to a decision each of us have to make. Do we want to start losing limbs and bodily functions? Do we want to see our kids grow up to give us grandchildren? Do you want have energy, and have an over all general well-being? Or, do you want a lifetime of: needles in your abdomen (which leaves you looking like a heroine addict)? Do we want to lose our organs, arms, legs, heart, and finally finding yourself in an early grave?

It comes down to this,is that Ho-Ho really worth it? How about that Coke? Well, if you're interested in a life of being confined to a bed where you have to have someone wipe your ass because you don't have arms, then by all means dive head first into that container of Ben & Jerry's and enjoy a life of solitude. After all who wants to deal with someone who can't do anything but lay in bed and complain about how tired they are, especially when that person did it to themselves.

This Just in

2009-07-28T19:20:00.000-07:00

FDA warns against body-building products claiming steroids

* Story Highlights
* Agency says some products are misbranded as dietary substances
* Products marketed to body builders to add muscle, lose weight, retain muscle mass
* FDA: Products claim to have steroid-like ingredients but contain synthetic steroids
* American Cellular Laboratories has 15 days to respond with corrective plan

updated 1 hour, 31 minutes ago

* Next Article in Health »

By Saundra Young
CNN
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WASHINGTON (CNN) -- The Food and Drug Administration warned the public Tuesday not to use body-building products marketed as containing steroids or steroid-like substances.
To be a dietary supplement, a product must contain at least one vitamin, mineral, amino acid or herb.

To be a dietary supplement, a product must contain at least one vitamin, mineral, amino acid or herb.

The agency said many of the products are sold as dietary substances, but are actually unapproved and misbranded drugs.

"Products marketed for body building and claiming to contain steroids or steroid-like substances are illegal and potentially quite dangerous," said the agency's commissioner, Dr. Margaret Hamburg, "The FDA is taking enforcement action today to protect the public."

The agency sent a warning letter to American Cellular Laboratories Inc., saying it markets and distributes products that are labeled dietary supplements, but that violate the Federal Food, Drug and Cosmetic Act because they do not meet the definition of dietary supplement. To be a dietary supplement, the product has to contain one or more dietary ingredients, such as vitamins, minerals, amino acids, or herbs.

The affected products are TREN-Xtreme, MASS Xtreme, ESTRO Xtreme, AH-89-Xtreme, HMG Xtreme, MMA-3 Xtreme, VNS-9 Xtreme, and TT-40-Xtreme, the agency said.

They are sold as muscle stimulants for body builders who want to add muscle, lose weight and retain muscle mass. Sold mostly at gyms, by mail order and over the Internet, the products claim to have steroid-like ingredients but actually contain synthetic steroids, the agency said.
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The FDA considers them to be unapproved new drugs and says they are neither effective nor safe.

Over the past two years, the agency said, it has received five adverse reports directly related to the named products, including serious liver injury. While there were no reports of acute liver failure or death, it said, there were hospitalizations.

Another 15 events were attributed to this type of product in general, it said.

"Due to the potentially serious health risks associated with using these types of products, the FDA recommends that consumers immediately stop using all body-building products that claim to contain steroids or steroid-like substances," the agency said in a public health advisory.

The agency recommends that anyone taking the products stop immediately and see a doctor if they experience various side effects.

American Cellular Laboratories has been given 15 business days to respond in writing to the warning letter, outlining the corrective steps they plan to take

Day eleven and twelve:then came the weights

2009-07-27T18:09:00.000-07:00

So I finally moved up to the big boy workouts and added weights. I was really worried that I was going to pop a stitch, but everything stayed in place. Thank God! Steve did his usual beat the crap out of me routine and I quivered and shook and failed, which by the way is the point. My chest is incredibly sore from not lifting like that in 4, count them, 4 months. But all is well, my diet is on track and I have already lost 12 lbs., not that weight really matters to me, I care more about body fat percentage more than anything. I also have been running 5 miles just about everyday. I am attempting to run my first 1/2 iron man next year, here's to hoping! The only other thing that I want to say is that there are a lot of deterrents out there that will blockade you from getting where you want to be. Whether it be sloth or something more sinister, know that you and only you can get you where you want to be. If you ain't driving the car no one else will take the will and chances are you're going to rust in the garage. The thing is you don't even have to do the extreme high intensity workouts. Start small, walk to the grocery store, go outside and play with your kids. I know that some of you will say that it's too late for you; I will say this.... I had an 80 year old gentleman with late stage Parkinson's walk through the door, he joined the X Gym and his on his way to a healthier lifestyle. So I throw down the gauntlet and challenge you to be as strong, or are you so debilitated that an 80 year old with a terminal illness can do what you can't? If you are ready to do something about your health, email me and we will get you started.

Osteoporosis Isn't Just For Girls

2009-07-23T14:47:00.000-07:00

Myth 1: Osteoporosis is a result of normal aging.

It’s important to be clear about what we mean when we talk about osteoporosis. “Osteo” means bone, and “porosis” denotes porosity. Though the word literally means porous bone, the nature of the disease isn’t this simple. Osteoporosis involves much more than thin bone. If we look at the research and the brilliance of the human body, it becomes clear that osteoporosis is a product of normal physiological functioning taken to extreme as the body attempts to compensate for factors interfering with its biochemical balance. But when this balance is restored, the body builds and maintains lifelong healthy bones.

Historically, cross-cultural studies show that throughout the world most individuals lose bone mass as they age. The remaining bone is, however, healthy and capable of constant self-repair. This bone, though lower in mass, should be able to withstand the stresses and strains of daily activity.

In osteoporosis, bone loss goes beyond that of normal aging. It is a condition in which bone becomes excessively fragile due to a loss of both mineral and protein matrix. These problems can arise for a variety of reasons such as poor nutrition, lack of sunlight exposure and low vitamin D levels, high caffeine intake, lack of exercise, an acid-forming diet, the use of various medications, and the like. Regardless, osteoporosis is not the result of bone’s normal aging.

Myth 2: Osteoporosis is only a disorder of the elderly.

More and more, we are finding that even the young are not free from the specter of osteoporosis. Among the groups most affected are anorexic individuals, ballet dancers and athletes in training who under-consume nutrients trying to remain slim, those with celiac disease and other serious digestive disorders, and people who have low body weight for any reason. Women who suffer from menstrual irregularities, particularly amenorrhea, those who have undergone ovary and/or uterus removal, and persons on long-term steroid therapy are also affected.

Fractures are also increasing among younger people. Forearm fractures are the most common fractures in children and the incidence of these fractures among children and young adults has increased by 32% in males and by 56% in females over the last three decades. Interestingly enough, obesity seems to be associated with the increased risk of forearm fracture. Furthermore, prevention and treatment of osteoporosis in chronically ill children is becoming a topic of serious medical discussion.

Myth 3: Women are physiologically predisposed to osteoporosis.

We hear all the time that osteoporosis is especially concerning for women — even that it’s a “women’s disease” that men don’t really need to worry about. But let’s look at the facts. An estimated ten million people in the United States have osteoporosis and another 34 million are at high risk for the disease due to low bone density. In the United States and other westernized countries, more women have osteoporosis than do men, which is where this idea that osteoporosis is largely a disorder in women comes from. However, between one-quarter and one-third of all hip fractures occur in men. Overall it is estimated that 25% of all men over 50 will have an osteoporosis-related fracture during their lifetimes. And in other cultures, men have an equal or even greater risk of fracture than women. Clearly, men too can develop osteoporosis, but in the West they do so with less frequency than do women. The difference lies largely in societal factors.

As women, we are inundated with messages like “you can never be too thin” and “you’re not beautiful if you build muscle mass.” Low weight puts women at a much higher risk for osteoporosis. It is virtually impossible to consume the nutrients required for bone maintenance, much less those needed for bone growth, on a low calorie diet. During periods of inadequate nutrient intake, bone is robbed of precious minerals. Low muscle mass also puts women at a higher risk for osteoporosis. Strong muscles are a good indicator of strong bones and it takes strenuous activity to build strong muscles. Many more men engage in strenuous activity than do women.

Myth 4: Osteoporosis is caused by low estrogen.

The idea that a natural lowering of estrogen at menopause causes osteoporosis is worthy of further analysis. Such a proposal suggests that Nature made a mistake in her design of female physiology, and that women should have been provided with lifelong high estrogen levels. On the other hand, a broader anthropological perspective leads us to consider the idea that a woman’s estrogen production is gauged by her body’s needs. As such, the normal universal decrease in estrogen production after a woman’s reproductive years would benefit survival and not prove a detriment to her overall health. In fact, we see that less estrogen is produced because less is needed. Women all over the world experience a lowering of estrogen at menopause, yet not all women develop osteoporosis. Furthermore, in various cultures postmenopausal women have been found to have lower estrogen levels than women in the U.S., yet they experience less osteoporosis and many fewer osteoporotic fractures.

Myth 5: Osteoporosis is caused by low calcium intake.

We’ve all heard and read that osteoporosis is caused by low calcium intake. This, in fact, has been the opinion of Western researchers for decades. Because bone is composed largely of calcium, it might appear logical to link calcium intake with bone health. A true correlation between calcium intake and osteoporosis, however, is more difficult to establish. Even a glance at the cross-cultural data shows that most areas of the world have lower calcium intakes than we do, yet have lower rates of osteoporosis. In fact, it has been documented that the countries with the highest calcium intake have the highest hip fracture incidence.

All researchers agree that adequate calcium is absolutely essential for development and maintenance of bone health. The question, however, is just what comprises adequate calcium intake? Cross-cultural analysis indicates that there is no one standard ideal calcium intake, but that it varies based on a number of other coexisting factors. These include: intake of other bone building nutrients; consumption of potentially calcium-depleting substances like excess protein, salt, fat, and sugar; use of some drugs, alcohol and tobacco; level of physical activity; exposure to sunlight, environmental toxins and stress; ovary and uterus removal; and many other factors that limit endocrine gland functioning.

Myth 6: Osteoporosis is common all over the world.

Looking at anthropological data from around the world, we see that osteoporosis occurs in some places much more than in others just as the incidence of cancer, heart disease, and diabetes vary from one culture to another. The development of weak bones is not a natural artifact of aging as some may believe. While the United States has one of the highest osteoporosis rates in the world, there are other areas where this disorder is relatively rare, even among the older segments of the population.

For example, the inhabitants of Singapore, Hong Kong, certain sectors of former Yugoslavia, as well as the Bantu of South Africa have traditionally held extremely low rates of osteoporotic fracture. In Japan, until recently vertebral compression fractures among women 50-65 were so rare that many physicians doubted their existence, and the incidence of hip fractures among elderly Japanese historically has been much less than half of Western countries. Africans and native peoples living traditional lifestyles have been classified as “almost immune” to osteoporosis. Interestingly enough, today as these less technologically advanced countries become more westernized, their rates of osteoporotic fracture are steadily increasing.

Myth 7: Osteoporosis is caused by faulty bone metabolism.

Osteoporosis is really our magical body’s intelligent response to long-term imbalances and stressors. I like to call bone “the great giver of life” because it serves as a nutrient reservoir. When the blood is low on minerals, nutrients are drawn out of the bone to compensate. Without adequate blood levels of calcium, phosphorus, magnesium, or sodium, the body cannot survive. Equally when other areas of the body’s alkali reserves run low, compounds are drawn from bone to buffer body acids and maintain our all-important pH balance. The immediate effect of drawing minerals and buffering compounds out of bone is a most positive one. Blood mineral levels are returned to normal and pH balance is maintained allowing the body to continue functioning. If the mineral compounds are not redeposited into bone, however, osteoporosis ensues as a long-term negative effect of such repeated, short-term, positive coping processes.

So osteoporosis is really the end product “disorder” of our body’s lifelong attempt to maintain a crucial internal “order.” In this light, osteoporosis is seen as a positive, life-supporting, coping mechanism which allows the body to maintain the necessary degree of internal balance under less than ideal, perhaps even life-threatening, circumstances.

Myth 8: Osteoporotic fractures occur because of low bone density.

For decades, it has been assumed that thin bone was the sole cause of osteoporotic fractures. The assumption was that once bone reached a certain level of thinness, it became subject to fracture more easily. It is now clear, however, that this is not the full story. Bone does not fracture due to thinness alone; that is, osteoporosis (low bone density) by itself does not cause bone fractures. We know this by the simple, documented fact that many of the people with thin osteoporotic bones never fracture! On the other hand, more than half of all fractures occur in people who do not have an “osteoporotic” bone density.

What, then, distinguishes the thin osteoporotic bones that do fracture from those that do not? The answer to this question concerns two factors: bone architecture and the self-repair capability of bone. When analyzed from a structural-architectural point of view we find that Nature in all her wisdom has provided each of us with plenty of surplus bone. We have such a large bone mass safety reserve, in fact, that even with an osteoporotic bone density, we still have enough bone mass to withstand the stresses and strains of daily activity without ever fracturing a single bone.

Bones that fracture are weak because they lack the ability to repair themselves properly from the micro fractures that regularly occur due to normal stress and strain. Thus, bone which fractures isn’t only thin, but also of poor quality with diminished self-repair capability. Self-repair can be inhibited by many factors, including lack of nutrients and exercise, an acid-forming diet, various medications, an overload of chemicals and pollutants, and the like.

Myth 9: Once bone loss occurs, it is impossible to rebuild bone.

Bone is dynamic, living tissue that constantly repairs itself as bits of old, worn-out bone are replaced by fresh new bone. Tiny microfractures occur daily and are healed through a several-week process of bone repair. When full fractures occur, our bones spontaneously heal and generate new bone. Equally, we have a capacity to rebuild lost bone mass.

This ability of bone to regenerate itself is clearly seen in people who are severely malnourished (as in anorexia), or who have had a prolonged illness or lengthy immobilization. While all of these conditions cause a great loss of bone mass, this bone can be rebuilt with the normalization of proper nutrition and regular physical activity. This regenerative capacity of bone is especially potent in both females and males before midlife, when hormonal levels are still high. Nonetheless, substantial rebuilding of lost bone has been documented at all life stages. Even nursing home residents, average age of 81, were shown to build bone mass doing light exercises and taking calcium and vitamin D daily.

Unfortunately, the common misconception that lost bone is lost forever has led many people to turn to bisphosphonate drugs such as Fosamax, which fall into the class of osteoporosis medications known as “anti-resorptive drugs.” These medications dramatically reduce bone loss by bringing premature death to osteoclasts, the cells that break down and recycle old, worn-out segments of bone. Bone breakdown and bone build-up, however, are tightly coupled, so that just as bone breakdown is dramatically reduced by Fosamax, so too is new bone formation also decreased. In fact, studies show that the bone-forming surface of bone is suppressed by 60-90% with the usual dose of bisphosphonates. As Dr. Susan Ott notes, “Many people believe that these drugs are ‘bone builders,’ but the evidence shows they are actually bone hardeners.”

The reason for the confusion is that in bone density tests, Fosamax often appears to increase bone density. As Dr. Ott explains, “This is because the bone is no longer remodeling, and so there is not much new bone. The older bone is denser than the newer bone; there is less water and more mineral in the bone, and the radiographic techniques thus measure the higher density.” While this looks like added new bone tissue, it is not. Anti-resorptive drugs like Fosamax and Actonel, as their very name implies, simply halt bone breakdown — they do not actually build new bone.

Myth 10: Osteoporosis is an isolated condition.

Osteoporosis does not stand alone. It is not an isolated disease process that happens to fully healthy people. Excessive bone thinning and the development of weak bones occur with due cause. And the due cause of osteoporosis is often associated with other health problems. Lifelong patterns of poor eating, little exercise, smoking, irregular periods, surgeries and medication use, toxic exposure, excessive stress, and the like take their toll on the whole body, not just the bones.

A 1994 study of 10,000 older American women found an increased risk of hip fracture among those who rated their own health as fair to poor, and indeed, were less fit than others of their age. Interestingly, the following risk factors were found to raise a woman’s risk regardless of her bone density:

* Being unable to rise from a chair without using one’s arms
* Being on one’s feet for less than four hours a day
* Not walking for exercise as opposed to walking for exercise
* Having poor depth perception and/or poor contrast sensitivity
* Having a resting heartbeat of 80 or greater beats per minute

Several studies document that individuals with osteoporosis and fragility fractures often experience other health problems. For example, the coexistence of osteoporosis and cardiovascular disease has been frequently noted, as has the association between declining kidney function and osteoporosis. The more closely we look and the more variables we study, the more interesting the osteoporosis story becomes.

Yams vs. Sweet Potatoes

2009-07-21T08:42:00.000-07:00

I recently had client ask about sweet potatoes and yams, how do you discern one from the other, and which of the two are healthier. What I am going to attempt to do with questions like this is just present the information as I have it and allow my clients and readers to decide for themselves. So I will present the facts and allow you to make up your own mind. My information comes from one of my favorite websites: The World's Healthiest Foods http://www.whfoods.com/

Sweet Potatoes

Unique Proteins with Potent Antioxidant Effects

Sweet potato contain unique root storage proteins that have been observed to have significant antioxidant capacities. In one study, these proteins had about one-third the antioxidant activity of glutathione-one of the body's most impressive internally produced antioxidants.

Nutrition

This root vegetable qualified as an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C, which are very powerful antioxidants that work in the body to eliminate free radicals. Free radicals are chemicals that damage cells and cell membranes and are associated with the development of conditions like atherosclerosis, diabetic heart disease, and colon cancer. This may explain why beta-carotene and vitamin C have both been shown to be helpful for preventing these conditions.and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron. Since these nutrients are also anti-inflammatory, they can be helpful in reducing the severity of conditions where inflammation plays a role, such as asthma, osteoarthritis, and rheumatoid arthritis.

In addition, sweet potatoes are a good source of vitamin B6, which is needed to convert homocysteine, an interim product created during an important chemical process in cells called methylation, into other benign molecules. Since high homocysteine levels are associated with an increased risk of heart attack and stroke, having a little extra vitamin B6 on hand is a good idea. If you or someone you love is a smoker (STOP IT), or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as sweet potatoes, part of your healthy way of eating, may save your life, suggests research conducted at Kansas State University.

While studying the relationship between vitamin A, lung inflammation, and emphysema, Richard Baybutt, associate professor of nutrition at Kansas State, made a surprising discovery: a common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency.

Baybutt's earlier research had shown that laboratory animals fed a vitamin A-deficient diet developed emphysema. His latest animal studies indicate that not only does the benzo(a)pyrene in cigarette smoke cause vitamin A deficiency, but that a diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema.

Baybutt believes vitamin A's protective effects may help explain why some smokers do not develop emphysema. "There are a lot of people who live to be 90 years old and are smokers," he said. "Why? Probably because of their diet…The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it." If you or someone you love smokes, or if your work necessitates exposure to second hand smoke, protect yourself by making sure at least one of the World's Healthiest Foods that are rich in vitamin A, such as sweet potatoes, is a daily part of your healthy way of eating.

So, the next time you have the urge for something sweet, how about a thick slice of sweet potato pie? It's one dessert guaranteed to satisfy your whole body, not just your sweet tooth.

Description

Depending upon the variety, of which there are about 400, the skin and flesh of the sweet potato may range from almost white through cream, yellow, orange, and pink to a very deep purple, although white and yellow-orange flesh are most common. Sometimes this root vegetable will be shaped like a potato, being short and blocky with rounded ends, while other times it will be longer with tapered ends.

The intensity of the sweet potato's yellow or orange flesh color is directly correlated to its beta-carotene content. The beta-carotene in orange-fleshed sweet potato, which our bodies can use to produce vitamin A and is therefore called "Pro vitamin A," has been reported to be more bioavailable than that from dark green leafy vegetables. Purple-fleshed sweet potatoes, on the other hand, are a good source of anthocyanins and have the highest antioxidant activity among sweet potato varieties. In one study, the antioxidant activity in purple sweet potato was 3.2 times higher than that of a blueberry variety! Interestingly, the antioxidant activity in sweet potato skin, regardless of its color, is almost three times higher than in the rest of the tissue.

Sweet potatoes are grouped into two different categories depending upon the texture they have when cooked: some are firm, dry, and mealy, while others are soft and moist. In both types, the taste is starchy and sweet with different varieties having different unique tastes.

The moist-fleshed, orange-colored root vegetable that is often thought of as a "yam" is actually a sweet potato. It was given this name after this variety of sweet potato was introduced into the United States in the mid-20th century in order to distinguish it from the white-fleshed sweet potato to which most people were accustomed. The name "yam" was adopted from "nyami," the African word for the root of the Dioscoreae genus of plants that are considered true yams. While there are attempts to distinguish between the two, such as the mandatory labeling by the U.S. Department of Agriculture that the moist-fleshed, orange-colored sweet potatoes that are labeled as "yams" also be accompanied by the label "sweet potato," when most people hear the term "yam," they think of the orange-colored sweet potato as opposed to the true yam, a root vegetable belonging to the Dioscoreae family, which are monocotyledons (have one embryonic seed leaf). Sweet potatoes belong to the Convolvulaceae or morning glory plant family, are dicotyledons (having two embryonic seed leaves) and are known by the scientific name of Ipomoea batatas.

Following are some common names by which sweet potatoes are known in different languages and countries around the world: batata, boniato, camote (Spain); kumar (Peru); kumara (Polynesian); and cilera abana,''protector of the children'' (eastern Africa); kara-imo, ''Chinese potato''(southern Kyushu, Japan); Ubhatata (South Africa); and satsuma-imo,''Japanese potato'' (most of the other parts of Japan). In the United States, "Jewel," "Garnet," and "Beauregard" are among the most popular varieties.

Concerns

Oxalates

Sweet potatoes are among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating sweet potatoes. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits - including absorption of calcium - from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a health care practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content.

Yams

Protection Against Cardiovascular Disease

Yams are a good source of vitamin B6. Vitamin B6 is needed by the body to break down a substance called homocysteine, which can directly damage blood vessel walls. Individuals who suffer a heart attack despite having normal or even low cholesterol levels are often found to have high levels of homocysteine. Since high homocysteine levels are significantly associated with increased risk of heart attack and stroke, having a good supply of vitamin B6 on hand makes a great deal of sense. High intakes of vitamin B6 have also been shown to reduce the risk of heart disease.

Yams are a good source of potassium, a mineral that helps to control blood pressure. Since many people not only do not eat enough fruits and vegetables, but also consume high amounts of sodium as salt is frequently added to processed foods, they may be deficient in potassium. Low intake of potassium-rich foods, especially when coupled with a high intake of sodium, can lead to hypertension. In the Dietary Approaches to Stop Hypertension (DASH) study, one group ate servings of fruits and vegetables in place of snacks and sweets, and also ate low-fat dairy food. This diet delivered more potassium, magnesium and calcium. Another group ate a "usual" diet low in fruits and vegetables with a fat content like that found in the average American Diet. After eight weeks, the group that ate the enhanced diet lowered their blood pressure by an average of 5.5 points (systolic) over 3.0 points (diastolic). Dioscorin, a storage protein contained in yam, may also be of benefit to certain individuals with hypertension. Preliminary research suggests that dioscorin can inhibit angiotensin converting enzyme, which would therefore lead to increased kidney blood flow and reduced blood pressure.

A Look at Yam, Diosgenin, and Menopausal Symptoms

Many consumers have found products in the marketplace that promote wild yam or wild yam extracts as substances that can help provide a natural alternative to hormonal replacement in women who have reached the age of menopause. Many of these products are provided in the form of creams that can be topically applied. Even though the food itself is not usually promoted by natural products companies, these yam-containing products have sparked interest in the relationship between yam and menopause. Yams do contain some unique substances called steroidal saponins, and among these substances are chemicals called diosgenins. Because of similiarities between diosgenin and progesterone, questions were initially raised about the ability of our body to convert diosgenin into progesterone, but research has shown that the answer here is clearly no. Diosgenin does, however, have an impact on hormonal patterns in studies involving animals, and may be helpful in lowering risk of osteoporosis, although we don't as yet have any human studies in this area.

Wild yam also has some history of traditional use in herbal medicine, especially Chinese herbal medicine, as a botanical that can affect organ system function. While the focus here has been on kidney function, wild yam (or Chinese yam) has also been used to support the female endocrine system. For example, there has been traditional use of this root in conjunction with lactation. We've only seen one high-quality, peer-reviewed research study in which women were actually given wild yam (in the form of a topical cream) to determine the impact of this plant on menopausal symptoms. Although this research showed some very limited benefits from the wild yam cream-and no side effects-none of the symptom changes were statistically significant. In summary, we'd say that there's no research evidence to support the claim that yam has special benefits when it comes to menopause, but that more research is needed in this area because there is a clear connection between yam, diosgenin, and endocrine function that is not yet understood.

We'd also like to add some information about yam and vitamin B6. Vitamin B6 has been an especially popular supplement with respect to premenstrual syndrome (PMS) in women, especially in conjunction with the depression that can be triggered by PMS. Some companies have also advocated the use of this vitamin for menopausal symptoms. One cup of baked cubed yam contains 15.5% of the Daily Value for B6, and we rank yam as a "good" source of vitamin B6 for this reason. In research studies, however, the dose of vitamin B6 required for help with PMS depression is about 50-100 milligrams-many, many times the Daily Value level of 2.0 milligrams. So if you're a woman, even though yam might be a food well-worth including in your meal plan in conjunction with PMS, the amount of vitamin B6 that you'd be getting from this food would be insufficient (by itself) to reach the therapeutic level shown to be helpful in research studies.

Blood Sugar and Weight Control

Yams' complex carbohydrates and fiber deliver the goods gradually, slowing the rate at which their sugars are released and absorbed into the bloodstream. In addition, because they're rich in fiber, yams fill you up without filling out your hips and waistline. And one more benefit, yams are a good source of manganese, a trace mineral that helps with carbohydrate metabolism and is a cofactor in a number of enzymes important in energy production and antioxidant defenses. You've just got to hand it to Mother Nature; when She brings forth a food, She makes sure it integrates everything needed to contribute to your health and vitality.

Description

Yams are members of the Dioscoreae family. Depending upon the yam variety, of which there are about 200, its flesh may be of varying colors including white, ivory, yellow or purple while its thick skin may either be white, pink or brownish-black. Their shape is long and cylindrical (oftentimes having offshoots referred to as "toes") while their exterior texture is rough and scaly. Yams have a very starchy and slippery texture and when cooked, will either be creamy or firm, depending upon the variety. Their taste is earthy and hardy, with most varieties having minimal, if any, sweetness. Specific types of yams include Dioscorea alata (Hawaiian yam), Dioscorea batatas (korean yam) and Dioscorea esculenta (sweet yam).

Chances are this does not sound like the description of the "yams" that you had for Thanksgiving dinner. That is because most of the vegetables that are labeled "yams" in the United States are really orange-colored sweet potatoes. When the moist-fleshed orange-colored sweet potato was introduced into the United States in the mid-20th century, producers wanted to distinguish it from the white-fleshed sweet potato that most people were used to. They adopted the word "yam" from "nyami", the African word for the root of the Dioscoreae genus of plants. While there are attempts to distinguish between the two, such as the U.S. Department of Agriculture's labeling requirement that the moist-fleshed, orange-colored sweet potatoes that are labeled as "yams" also be accompanied by the label "sweet potato", for many people this does not help to clarify the distinction between the two very different root vegetables. Yet, once you experience the distinct taste and texture of the real yam you will definitely know the difference, appreciating each of these root vegetables for their unique qualities.

Individual Concerns

Yam is not a commonly allergenic food, is not known to contain measurable amounts of goitrogens, oxalates, or purines, and is also not included in the Environmental Working Group's 2009 report "Shopper's Guide to Pesticides" as one of the 12 foods most frequently containing pesticide residues.

So, if you are still reading I will put in my two-cents. It is my opinion that in the end the benefits of yams and their slow release of sugar out way the benefits of sweet potatoes and their immediate effect on insulin. When you spike your insulin levels with foods that immediately release its sugar you promote fat retention. And what is the point of eating something that may have one benefit but can potentially cause a series of other issues. As always I believe that you need to way the pros and cons of anything, sorry Thomas Gray, but ignorance is not bliss, and then make an informed decision I also follow the idea that if you can't eat it raw, you probably shouldn't be eating it all. I hope this helps answer some questions.

Day Eight and Nine and Ten

2009-07-16T18:36:00.000-07:00

Let's see...I've been at the mercy, or sadism however you want to view it, of Steve my X Gym Trainer. He's created this cute little intense make you want crawl into a whole exercise utilizing nothing more than my own body weight. It's got be similar to being stun gunned by a bunch of over-zealous cops, cause all I can do when it's over is convulse. Now I know what you are thinking, "where do I sign up?" But, it's not that bad, okay it is that bad, but it only lasts 20 minutes. I've also started running, I ran my first 5 miles in oh, I don't know forever. My pace was a 9 minute mile, which is okay. I was covered from head to toe in sweat, it kind of looked like I jumped into a pool. Also, with the launch of the super cool new X Gym website, I've been taking full advantage of the Food Journal. If you have seen it log onto www.xgym.com and do the free trial, its stellar. Anyhow, the crown jewel of my week was when Greg Mushen conviced me I needed to do a Half Ironman, oh yeah baby here I go! Who knows what will happen, but I have started training for it. It is June on Hawaii. Sorry PJ, I have to take some time off of work to go, um, do a race! :)

Do you know how to read a label?

2009-07-16T10:37:00.000-07:00

Ever feel paralyzed when you try to read a food label? Confused by all the information that they can fit onto a tiny can? Here are some good rules to guide you:

Serving Size: know your serving sizes and check them against the labels. One serving to you might be 3 or 4 on the label.

Calories from Fat: Shoot for 30% or less calories from fat

Sodium: Look for foods that contain no more than 100-150 mg per serving

Fiber: Choose foods with 2 or 4 grams of fiber per serving

Then when you have the above down, here's what company's can get away with and what labels actually mean :

Calorie Free: less than 5 calories per serving

Reduced/Less Calories: At least 50 % less calories than the regular product

Low Calorie: No More than 40 calories per serving

Light: 1/3 less calories than the regular version

Fat-Free: Less than 1/2 gram fat per serving

Low-Fat: No More than 3 grams fat per serving

Low in Saturated Fat: no more than 1 gram saturated fat an no more than 15% of calories from saturated per serving

Reduced/Less Fat: At least 25% less fat per serving than regular product

High Fiber: At least 5 grams fiber per serving

Good Source of Fiber: 2.5 to 4.9 grams fiber per serving

No Sodium/Sodium Free: Less than 5 mg sodium per serving

Very Low Sodium: No More than 35 grams per serving

Sugar Free: Less than 1/2 gram per serving

Day Six and Seven:You have to fail to succeed

2009-07-12T15:24:00.000-07:00

So, there I am doing lunges, trembling from fatigue, and all I want to do was give up. My legs wanted to give out and I wanted to crawl away, but I didn't or more accurately I wasn't allowed to. Steve, my fearless trainer, was there to make sure that I was able to reach all four of my exhaustion phases. There was the psychological, my brain kept asking me what the hell I was doing;this can be the most difficult of all the barriers. Then there is the concentric phase where I couldn't even begin to beg my muscles to shorten to perform one more rep, the isometric phase where I couldn't hold air up let alone my body weight, and the eccentric phase where I would rather have fallen to the floor and into the fetal position than try to lengthen my leg and push myself up. I failed! And in that failure I found success.

I think it's important that clients know that their trainers go through the same hardships that they do, as a matter of fact its somewhat of a spectator sport at the X Gym for our clients when trainers are being trained. I think part of it is commiseration, but mostly I think its a little cathartic for them with a little dash of payback! Trainers are not perfect, we go through the same hardships everyone else does. We have to be put through the same ringer that everyone else goes through in order to have a healthy, toned, attractive body. Speaking as someone coming out of recovery, it really is not easy getting in shape or back in shape. It's definitely a lot easier to give into sugar addictions and drinking binges. The thing I like to tell my clients is that if your goal is to go from point A to point B with your health, the road is rarely straight. It will be full of backslides, zig-zags, u-turns, and off-roading, the key to remember is to keep heading towards the direction you want to go and you will succeed a little more everyday.

Day Four and Five: It's getting harder

2009-07-08T08:19:00.000-07:00

So I've been alternating between cardio and lifting like a good little soldier. I'm not sure which hurts more, but it doesn't matter because I am starting to remember why I workout in the first place. I'm feeling tighter and am getting leaner by the day, which is great. I am still a little cautious about core intensive exercises, but I've been able to push myself to fatigue. I am still only doing body weighted exercises for the next 3 weeks and then I will be moving back to weights. It's really easy to be hard on myself and find excuses not to workout, but I have been making myself do it anyway. I also have started riding my bike to and from work, its 7miles each way. It's been tough, I won't lie, but I have to admit I have fallen in love with my new bicycle. For any of you out there who want to get a good workout but can't get to a gym for one reason or another go and buy a bike. It's an amazing workout.

MDA Fundraiser: Lock-Up

2009-07-06T08:35:00.000-07:00

Here is the video I promised. Thanks again to all of you who helped me raise $3,157! All the money goes to the local Seattle MDA Chapter.

On Cruise Control

2009-07-04T08:59:00.000-07:00

My first bike ride to work was beautiful! The skies were clear I rode 7 miles and it took me a leisurely 45 minutes. I love the fact that Seattle is so bike friendly,there was a bike lane almost the entire time!! I haven't ridden a bike since I was 10, it was very interesting. So, if you are looking for something do or feeling sluggish get out on the road and go for a ride.

Day Three: I fell on my face

2009-07-03T18:29:00.000-07:00

So it's day 3, my second day of lifting, and by lifting I mean my big butt. I am still holding to the body weighted exercises. It is rather enlightening when you realize that I can can barely do protocol push-ups and then of course there were the attempted sit-ups on the Bosa ball. Steve once again beat the crap out of me, thanks Steve. My work out was the same as before and will continue to be the same for 4 weeks. This will allow me time to ease back into working out. I noticed that I am still favoring my core. 1) because I have lost a lot of strength and 2) because it still feels like my stitches are going to pop out and I will be back in the ER. I know that 99% of it is mental, but I really can not go through this whole experience again. My diet is back on track, which is great. As soon as XGym launches its amazing new website I will start embedding my meals onto the blog. If you don't know what I am talking about I will let you know when the new site is launched. Even though this is really hard I am feeling great! I already feel toned and more solid, thank you XGym! I know there are other people out there who can relate, whether it be something as routine as a hernia or something major like cancer recovery; Starting over is both exhilarating and irritating. All I can say is that if you are reading this and are recovering from something take it easy and break yourself in slow, otherwise you will start this on-going cycle of hurting yourself. Heal and get strong. Remember that the race can only be won if you are still in it.

We're Fat America!

2009-07-03T06:12:00.000-07:00

The Trust for America's Health (TFAH) and the Robert Wood Johnson Foundation (RWJF) released its obesity report this month, and yes America we're fat. Mississippi ranks the highest, for the 5th year in a row, with 32.5% of the adult population and 44.4% of the child population considered to be obese or "over weight." I don't think it's a huge shock to anyone that the south holds the highest numbers for both obesity and diabetes. Hmmm... I guess it's time to tell Jim Bob and Ellie Mae to stay out of the Mac-Donalds drive-thru and try walking the 2 blocks to the doughnut shop. We are killing ourselves, slowly.

Here are the highlights from the report, follow the link on the title for the whole report.

1. In order of adult fatness: 1) Mississippi (32.5%) 2) Alabama (31.2%) 3) West Virginia (31.1%) 4) Tennessee (30.2%)
2. Colorado has the lowest population of adults with obesity at 18.9% and Utah for children coming in at a staggering 23.1%
3. For those in Washington, we come in 28th place for adults considered to be obese and 33rd for children at 25.4%.
4. Childhood obesity has tripled since 1980
5. Baby boomers are the fatest generation in American history, which means weight related issues, without intervention, will sky rocket in the near future.

There is some hope however. A few states have started to take the situation seriously.

1. 19 states now have stricter nutritional standards than the USDA
2. 20 states require BMI screenings for children

What does this mean for us? It means we all need to get off of our collective asses and we need to start taking care of ourselves. Nutrition is 70% of how we look and feel, if we feed ourselves crap then we will look and feel like crap!

Do you really want to be that guy or girl with the fat family rolling into the grocery store? I know a lot of people find excuses in the fact that good food is expensive, well, food is suppose to be extensive! If you are paying a dollar for a hamburger, its not meat and if it is it was shanked from a cat in the alleyway.

One last thing, sit down and eat! Stop eating in your car; stop trying to grab and go. Sit down with your family, turn off the television, game systems, iPod, computer, etc. and eat and talk with your family: Even if your family consists only of you and your goldfish.

Day Two: Steve made my butt quiver

2009-06-30T10:53:00.000-07:00

There's a headline I never dreamed I'd write! But, it's true. I just finished my first 20 minute lifting work out in 3 months with Steve. By the way, he's an amazing trainer, kicked my butt and all I did was a body weighted routine. I will do this type of routine for the next 4 weeks to 1) get some of the strength back I lost and 2) to make myself comfortable with getting back into the swing of things. It is amazing how gun shy I have become. I feel like a mother bear protecting her cub from the wild. Granted I did get sucker punched by a client before my work out; she got me square in the navel where I had the surgery. I tormented her about it, she felt awful. For me the worst part was doing the abs portion. But, in the end I survived and everything stayed where it was suppose to, well hopefully my butt is a little higher! Here is the work out I did, and now I'm spent:

Protocol: 7 Seconds
Splinters: mostly the top and bottom of the range and some pulsing
1. Standing Lunges
2. Assisted Pull ups, I did all but 100 lbs. of my body weight (p.s. I weight 210)
3. Standing Lunges, other leg
4. Followed by squats
5. Push ups
6. Crunches on the physio ball

Followed of course by MRM:100% all natural whey, 18 grams! And more water.

Day One

2009-06-29T17:49:00.000-07:00

The nausea following my first cardio day in 3 months has finally subsided. Not sure what was worse, the dry heaving or the fact that the room took about a half hour to stop spinning. Today was difficult. 20 seconds at 6 mph on a 40% incline. That's right, 20 seconds, I did this 4 times with 4 minutes of active rest in between. You would think that a former college athlete and personal trainer would be able to do 20 seconds of anything, no sweat, regardless of my surgery. I challenge you to try it and see how you do! This is the kind of training that will maximize your results without making fitness a full time job. I will do this twice more this week. I was even thinking about joining PJ and his stair climbing crew. Tomorrow I tackle my first lifting workout. I will only be doing body weighted exercises at first to regain my core strength. Without a strong core, working the rest of your body out is almost pointless. You use your core for everything, does your low back hurt? It's probably due to weak abdominal, weak glutes, muscles in the back i.e your core. There are of course other muscle deficiencies that can contribute to low back pain, these include weak hamstrings and a tight chest. Take care of your core and it will take care of you. I will post the workout I do tomorrow for those who are interested.

Working out Sucks! Want to learn how to maximize your efforts?

2009-06-27T08:38:00.000-07:00

From time to time I will include articles from other sources in order to solidify the approach I take to health and fitness. I am a firm believer that working out and being healthy is about smart choices not duration; it's about quality not quantity. The included article shows the latest cutting edge research on how to maximize your workouts. Take a look at it and tell me what you think. Learn to get better results, faster and start spending more time with your kids, your friends, your dog, and yourself!

MDA fundraiser

2009-06-25T08:46:00.000-07:00

This will be your last opportunity to help out the kids with MDA. Donations, no matter how small, help the fight! Please follow the link and donate what you would spend for coffee!

Thanks, K

After the Fall...

2009-06-24T16:44:00.000-07:00

So, I don't know how many of you know, but I am recovering from double hernia surgery. Yes it is as painful as it sounds! My release date to start being able to work out again is June 28th! I am anticipating and nervous about this. Though my release date is only days away, I am still not going to be at 100%. I am under strict instructions from both the doctor and the spouse to take it easy. It has been difficult working in the field I do and not be able to work out. On top of that I have really let things slide gradually down hill. Much like Rome, my body is falling. I've been really hard on, and feeling pretty sorry for, myself. I have officially gained 10lbs of fat and lost about 8 lbs of muscle. Blah, blah, blah. Now for some of you this isn't a big deal, but to me it is. Which brings me to current project. I have decided instead of continuing with this little pity party for one I would turn it around and do some good with it. I am going to start a 6 month journal, on here of course, and will keep everyone up to date with what I am doing. I am hoping that this will inspire one person to get off the couch and start being healthy.

I will be keeping both a written food log; complete with recipes, and video journal of what I have been up to, my work outs, etc. My official launch date will be Monday June 29th.

A Fat That May Keep You Thin

2009-04-14T08:31:00.000-07:00

A Fat That May Keep You Thin
By Amanda Gardner
HealthDay Reporter on 04/08/2009

WEDNESDAY, April 8 (HealthDay News) -- Take note of the brown revolution -- the brown fat revolution, that is.

Three separate groups of scientists on two continents have independently verified that adult humans do possess this "good," slimming form of fat, previously thought only to be present in children and rodents.

The tissue is metabolically active and the more of this fat you have, the leaner you tend to be, experts say. That's because brown fat helps regulate body temperature by generating heat.

And according to experts, insights on how to tweak brown fat's magic qualities could lead to anti-obesity treatments.

"The general public and most scientists didn't know this existed," said Dr. Aaron Cypess, a research associate at Joslin Diabetes Center and instructor at Harvard Medical School in Boston. "We say it's there and could be used as a treatment for obesity and diabetes."

Cypess is lead author of one of the studies, all three of which appear in the April 9 issue of the New England Journal of Medicine.

A brown fat-based obesity cure is likely a long ways off, experts cautioned.

"This is the first time we're finding out that there is active brown fat in adult humans, but the question is if this can be applied -- if we can use medication to make this brown fat more active and help people lose weight," said Dr. Spyros Mezitis, an endocrinologist with Lenox Hill Hospital in New York City.

"With obesity treatments, we now can't lose more than 10 percent," Mezitis said. "This is something that opens a new vista of maybe drugs that will treat obesity in a more effective manner."

While too much everyday "white" fat causes obesity, brown fat actually helps burn calories and may help us lose weight. Babies have some, but most scientists studying metabolism and obesity had abandoned the idea that adults (other than rodents) might harbor this potentially useful tissue.

That is, until imaging specialists mentioned that they had been seeing this type of tissue for years while studying cancer patients, basically considering it a nuisance factor.

"It was in a corner of the scientific literature the rest of us were not necessarily aware of," Cypess said. "Nuclear medicine experts didn't like it, because it gets in the way of seeing tumors."

So scientists interested in metabolism harnessed the latest imaging technologies to investigate this lost piece of the obesity puzzle.

Using combined positron-emission tomographic and computed tomographic (PET-CT) scans, Cypess and his team found a wide prevalence of brown fat tissue in human adults. It was twice as common in women as in men (7.5 percent versus 3.1 percent).

The fat was indicative of overall leanness, the researchers noted, since heavier people, especially older, heavier people, had less brown fat than skinnier folk. People taking beta blockers -- drugs used to treat high blood pressure and other conditions -- also tended to have less brown fat. Beta-blockers have been linked with weight gain.

Younger adults had more brown fat, and this type of fat was more active in colder weather, stated the authors, who were supported by funds from various sources, including drug makers Pfizer Inc. and Merck & Co.

In a second study, also published in the journal, Dutch researchers found that all but one of 24 young men studied had brown fat. Yet in keeping with the previous study's findings, brown fat was less active in males who were carrying extra pounds.

The tissue was also active in cold temperatures only, which makes sense, given our need to keep warm in colder climes and seasons.

The final study, from researchers in Finland and Sweden, showed that brown fat tissue in adults was activated by lower temperatures, a finding that could shed light on how humans expend energy.

One expert believes the findings from the three studies have several drawbacks, however. Ian Murray, assistant professor of neuroscience and experimental therapeutics at Texas A&M Health Science Center College of Medicine, noted that only a small percentage of people overall had brown fat, and very few heavy people had it.

Also, the tissue's activity seemed to be concentrated around the adrenal gland, which is known to play a role in stress and body-temperature regulation, Murray added.

"It might be that lean people have better energy regulation than fat people," he reasoned. "You can modulate this early on before people get obese . . . so that a larger percentage of people can develop or maintain this fat. That is another [potential] therapy, more preventive than curative."

Cypess agreed that more study is needed. "As much as scientists want to be first, we really all want to be right," he said. "With three of us showing these things, we feel that this is all probably true, and we are very optimistic now for potential treatments for obesity."

Smart Man's Guide to a Six Pack

2009-04-13T16:14:00.000-07:00

They are almost as legendary as Bigfoot, and can be twice as hard to find, but they are there….the elusive, yet highly desired, 6-pack.

Everybody wants them, but very few are willing to put in the work to get them. The pinnacle of fitness, and the keystone to any good body, the abs are an easy muscle group to work. You use them all day long. But they are also the most frustrating to see results in. The reason for the lack of evidence for all your hard work is due to the fact that in order to see any real definition, you have to be somewhere in the ballpark of 8% body fat.

Seeing results is going to be a combination of the Holy Trinity of health: Strength training, Cardio, and Nutrition. It's one of those "Field of Dreams" moments (If you diet, they will come!), but you really have to work at it. Most popular magazines would have you believe that if you do their super secret routine, everyday, then everyone will be able to wash their clothes on your stomach in 20 days. But issue after issue you fail.

So what do you do? Crunches until you die? Starvation? Work out 7 days a week? Nope, it’s none of those actually. The answer is pretty simple and just takes some determination. You need to be doing 2 days of intense strength training and 3 days of intense interval cardio training, but this is the smallest piece of the pie (so to speak). The real key is nutrition. Walk over to the light and read the Gospels of lean white meats, dark green vegetables, and water, while staying clear of sugars, empty calories, and Happy Hour. As a note there are some amazing recipes on the XGYM website (www.xgym.com).

So, if you're looking to get some attention at Bumbershoot this year, stop hitting the beer bottle, start reading your Gospels, and as always, I look forward to answering your questions.

You know who you are

2009-03-11T07:44:00.000-07:00

You know who you are. The guy with the big, baggy, black shirt trying to hide the roll over your pants and the man-boobs that couldn't be harnessed by a team of training bras. You are not fooling anyone. The sad fact of the matter is about 30-50 percent of males will have experienced the condition, known as gynecomastia, in their life. Gynecomastia is idiopathic, which means that there is no clear cause, but a contributing cause for them is obesity which can alter the testosterone and estrogen balance in the body. Also, men who smoke marijuana and/or consume alcohol regularly can develop man-boobs. Those of you who have a genetic issue, I'm sorry, but go see your doctor for help. Those of you who are drinking and eating your way into a cup size all the girls would kill for, this is for you. STOP drinking alcohol, and start eating lean proteins and vegetables. You most likely have low self esteem, and perhaps haven't had anyone who cared enough about you tell you that you are eating and drinking your way into a super-sized coffin. So here you go. There are a lot of resources out there to help you, if its a food addiction try Overeaters Anonymous http://www.oa.org/, if its a deeper psychological reason try a community psych clinic. The last thing you need to do is feel sorry for yourself and continue down the glutenous path of destruction. I know a lot of people will try to dance around the issue, blaming it on a hypothyroid thing, or capitulate to the fact that they've always been this way, or better yet ignore it all together. Which works right up to the point where you are crying yourself to sleep with Ho-Ho's caked on your face because you're all alone. Get a backbone, stand-up for yourself, and start fixing the problem. After all the only person who really cares about how you feel about yourself, is you and you are the only one who can do anything about it. The fact of the matter is,this goes for everyone. Ultimately you are the only one who can change your habits and how you feel about yourself. Whether it be 20 lbs. or 200, stop talking about it in that self-deprecating tone I loathe from people with body dysmorphia, and start acting. Walk to work, stay out of the drive thru, and start eating intelligently and for God sakes ask questions from people who know that answers. Whether it be people who have lived though it or those who know the human body. I've said this before and will say it again, you will need help along the way, get it, and speaking as a former fat kid get of your ass.

A SPICE TO HELP YOU BURN FAT?

2009-02-18T07:42:00.000-08:00

If I told you about a spice that could aid your digestion in a way that would help you burn more fat, would you start to incorporate it in your recipes? How about if I told you that it also does the following things:

Reduces gas and bloating
Assists in the digestion of protein
Improves your body's ability to digest fats instead of store them
Promotes proper metabolism
Maintains and improves intestinal flora
Improves elimination of wastes and toxins
Rejuvenates your liver cells and recharges their capability to break down toxins
Helps to prevent alcohol and other toxins from being converted into compounds that may be harmful to your liver
Supports formation of healthy tissue
Stimulates formation of new blood tissue
Is a powerful anti-inflammatory
Contains powerful antioxidant properties
Counteracts the damaging effects of free radicals in your body
Relieves arthritis pain and stiffness
Is an anti-carcinogenic (anti-cancer) and can even inhibit tumor initiation, promotion, invasion, angiogenesis and metastasis.
Supports treatment and prevention of Alzheimer’s disease
Inhibits the toxicity of cancer-causing chemicals in the environment
Inhibits radiation-induced chromosome damage
Prevents the formation of harmful heterocyclic amines and nitroso compounds, which may result in the body when eating certain processed foods, such as processed meat products
Irreversibly inhibits the multiplication of leukemia cells in a cell culture
Is helpful in treating cystic fibrosis, type 2 diabetes, Crohn’s disease, psoriasis, cataracts, gallstones, and irritable bowel syndrome

How about now? Would you eat it? I would, and in fact, I do include it in almost every recipe I cook. It's called turmeric, and is very easy to come by. Some don't like the taste however, and others get annoyed that it stains everything it comes in contact with, but these minor drawbacks can be circumvented by taking turmeric as a supplement. Find a good pure organic source at your supplement store and start today! It has all of the benefits without any side effects, so why not?

Source:

Mercola.com

Studies:

The University of Texas MD Anderson Cancer Center, Complementary/Integrative Medicine Education Resources, “Curcumin at M.D. Anderson” (accessed January 22, 2009)

Biochemical Pharmacology, Volume 70, Issue 5, 1 September 2005, Pages 700-713

2009-01-28T06:49:00.000-08:00

City Running Trails

2008-12-16T12:01:00.000-08:00

Today is an amazing day to go for a run. Not sure on where to go? Check out mapmyrun.com

Enjoy,

K

8 Mile Capitol Hill / Arboretum Run
Find more Runs in Seattle, Washington

Thanksgiving Dinner Could Save Your Life

2008-12-05T07:12:00.000-08:00

Some exciting research is coming out about bone density and Trytophan. Turns out that the amino acid you thought just made you lethargic after your big Thanksgiving Dinner, may be responsible for the density of your bones. The importance stems from the conversion of Tryptophan to Seritonin. Seritonin was previously thought of as just a neurotransmitter, turns out 95% of the Tryptophan found in the body is actually in your gut, not your brain!

It's well known that Seritonin, which can be converted to Melatonin to aide in sleep, is used to stabilize moods and aides in depression. But now there is evidence that the major purpose of Tryptophan is to aide in the reglulation of bone formation. How cool is that.

So, of course the next question is, "Can we eat more Tryptophan to help with weak bones?"

There are supplements out there, but who knows if they work. They are not regulated by the FDA, and there is no clear answer as there hasn't been much research done on it.

But if you want to run out and buy some Tryptophan you want to get 5-hydroxytryptophan, as it is only one step away from becoming seritonin.

Protein: The good, the bad, and the what the hell?

2008-12-01T08:44:00.000-08:00

Here is a simple Q and A for those who are confused

Q How much protein should you be eating?

A The answer is roughly 1 gram of protein per lbs of total body weight.

Q Are all those designer protein shakes better than real food?

A The answer to this one may blow your mind! Real food is always the better way to go. Protein supplements should be just that, a supplement. And yes real food is as good if not better than the powders! Supplements should be taken when you don't have the time or need protein readily available, ie post workout!

Q Should you drink protein post workout?

A Yes, it is recommended that you ingest protein no more than 5 minutes post workout!

Green Tea slows Breast Cancer

2008-12-01T08:29:00.000-08:00

A new study shows that the green tea antioxidant EGCG (epigallocatechin-3-gallate) significantly slowed down breast cancer growth in female mice. The thinking is that the EGCG may aide cells from becoming damaged and aging prematurely. The study was presented at the Experimental Biology 2008 Conference in San Diego. When mice where fed the antioxidant in water their tumor sizes not only ceased from growing but shrank 66%.

So, what does this mean for you? Keep looking for ways to increase your health and remember no one is right about everything. Question results and put them to the test!

Ho Ho Holy Spare Tire Santa Clause

2008-11-20T10:02:00.000-08:00

You’re deep in the trenches, surrounded by the enemy, and you feel like you could be ambushed at any moment. You try to ignore it, but your palms are sweating, and you’re salivating like a Pavlovian Dog at dinner time. The Holidays have officially arrived and the temptation to jump head first off of the molasses-soaked gingerbread bridge is about to become the next topic of discussion in therapy. It feels like gumdrops are raining from the sky and eggnog is flowing from the pipes. You’ve been working so hard for so long that you thought you were over the whole temptation thing. Unfortunately, temptation is a battle that can go on forever if you don’t re-program how your brain works. Getting your body in-shape and eating a healthy diet is only part of the fitness process. You have to get your brain involved and in-shape as well.

Essentially your brain is just a sophisticated computer that processes positive and negative emotions, especially when we are talking about food. The bad news is that your brain doesn’t really differentiate between the two. The good news, however, is that you can re-write your program, cravings, and urges. Now I want to preface this by saying it’s going to sound a little odd at first, but the crazy truth of it is this really does work.

The Process is called EFT (Emotional Freedom Technique) or Tapping. Tapping is a form of acupressure, based on the same traditional acupuncture from the East that is used to treat physical and emotional ailments for over five thousand years, but without the invasiveness of needles. Basically, it short circuits the negative emotions that are blocking your brain from functioning properly.

I know it sounds a bit like an infomercial and you’re probably thinking that I’m crazy but it’s free and the only thing it will cost you is a little time. What do you have to lose? Nothing, except that tire around your waist! The website is www.tapping.com. It will, with out a doubt, change your life.

Red Wine is Okay, right?

2008-11-20T09:35:00.000-08:00

The big issue of whether or not red wine is good for you is still a debatable one. The AHA, American Heart Association, will tell you that if you're not already drinking alcohol then you shouldn't start. If you are drinking, and will continue to drink, red wine is the better of the choices. The reason for red wine being so popular for it's health benefits is the fact that it increases your HDL, good cholesterol, and is high in antioxidants. The problem is red wine increases triglycerides, a bad blood lipid, and is a potential contributor to cancer. Not to mention all those empty calories and the behaviors associated with drinking, i.e ordering that fried whatever you know you shouldn't be eating and the topless dancing on the tables. There are roughly 100 calories in red wine, meaning that if you drink four glasses in a day you have consumed about 1/6 of your calories for the day. Don't get me wrong, I'm not saying alcohol is the devil, but what I am saying is that moderation, like with anything, is the key. I will occasionally drink, typically on vacations, but when you drink daily it shows. If you don't believe me stop drinking for one month. Can you do it? Don't change anything else about your diet, just stop drinking alcohol. And see how things change.

Question

2008-11-20T09:26:00.000-08:00

Measurements

2008-11-13T08:45:00.000-08:00

So, I have had a couple of people ask me what type of scale they should have at home. There are so many out there that supposedly do some amazing things. The truth of the matter is you don't need a scale at all. Your two judges for how well you're doing should be 1) how you feel and 2) how your clothes fit! If you're losing weight your clothes should start to get too big to wear and that should make you feel better. Obsessing over numbers will only make you crazy, and God knows there are enough crazy people out there without trying to add to their numbers! Oh and as a side note the weather is getting crappy, start eating more dark greens and drink more water than normal to help stave off disease.

X Gym is the Best in the Northwest

2008-10-29T10:08:00.000-07:00

Hello All-

I wanted to let everyone know that my gym, the X Gym, was voted best in the Northwest for our Personal Trainers! We rock, and wanted to share it with everyone. Follow the link to find more detail. http://best.king5.com/winners/best-of-western-washington/2336/health-and-fitness/personal-trainers

-Kailyn

The Wild Ride of Sugar

2008-10-27T08:45:00.000-07:00

So, there you are typing furiously away at your desk for the 7th straight hour when your carpal tunnel kicks in, you rub your hands, crack your knuckles, stretch back in your chair and realize that you need something to drink. You get up, unfold yourself from your cubicle, walk down the hallway and head over to the vending machine. You fight with the damn dollar receptor for about 3 minutes, finally forcing it to take the one dollar you had that was wadded up and shoved to the bottom of your bag, and begin to stare at the choices in front of you. Looking over the choices: Water, yeah right, juice, uh no thanks, energy drink, maybe, ah ha a coke, perfect. Right? Not.
Do you want to know just how bad the sugar is in that can of soda? Well…Lets take a road trip with a can of coke and see what happens when the refined carbohydrates, i.e. sugar, enter your mouth and head for the recesses of the digestive system. In the first ten minutes, the 10 teaspoons of sugar in the can (100% of your recommended daily intake) dive into your system, almost bypassing your stomach all together, making a bee-line for your bloodstream spiking your insulin levels. You don't immediately throw up from the collision of the sweetness because of the phosphoric acid in the coke that cuts the flavoring and allows you to keep it down. Twenty minutes later, your insulin is bursting to the point where your liver tries to come to the rescue by turning the sugar into fat, what a hero. At forty minutes the caffeine has been completely metabolized. Your blood pressure rises and your pupils dilate, as recourse your liver offloads more sugar into your bloodstream. Forty-five minutes into this crazy ride, your body ups your dopamine (a hormone that controls moods) and pools into the pleasure center of your brain, kind of like heroin does, Narcotics-Anonymous anyone? Finally the ride starts to come to an end sixty minutes later with you pissing away calcium, magnesium, and zinc, which was meant for your bones, as well as, sodium and electrolytes that were suppose to help your body regulated itself. You also have now gotten rid of all the water that was in the soda and now are becoming tired; sluggish, and all around bitchy, but hey whatever you can't beat the feeling, right?

Winter Blues

2008-10-22T12:35:00.000-07:00

It's that time of year again. The lights go out more often than they come on, the buzz of the holidays are ringing in your ear, and the need to start nesting urges its way into your cravings. It seems like everyone during this time of year is baking some fabulous pie or trying some new Martha Stewart cookie recipe, " and oh my God you just have to try it." You think to yourself I've been good, working out and eating right, what the hell whats one cookie. Well...... as my last entry showed, sugar is simply crack in a sweet yummy coating and does a lot of damage to the body. However, it is the holidays and you don't want to be the freak at the table with the pile of rabbit food a mile high and a hunk of protein staring down at all those fat,happy, sugar eating family members. The thing to remember, during these next couple of dark cold months, is moderation. Give yourself limits and stick to them. If you tell yourself 3 cookies then eat only three cookies or one glass of eggnog. I don't think I've mentioned it yet, but you all should log onto fitday.com and start a food journal. The journal isn't made to make you OCD about your eating habits, but rather to show you exactly how you eat. It's easy to convince yourself in your head that you are eating well, its another thing when the numbers are staring you in the face with a big old pie chart. Food journaling should be part of your daily going about, it takes all of 5 minutes, and it can really make a difference in how you look and feel. When the sun goes out for the winter, people have the tendency to eat worse and drink more. This leads of course to depression and undoes what you've been working all summer to achieve. So, during the next couple of months be a little more cautious about how you treat yourself, after all swimsuit season isn't that far off and do you really want to be in a sprint to look good, or would you rather improve on how you looked and felt from last year.