Season's Greetings

here's to a happy, healthy  and active new year for everyone. and meanwhile just keep the following in mind-most people are so concerned about what they eat between xmas and new year's, but what they really should be thinking about is what they eat between new year's and xmas!

Face Time

when we think about exercise usually we think of the major muscle groups in our legs, shoulders, etc. but what about our faces? they, of course, have muscles too. these 43 muscles attach to bone and skin allowing us to show emotions (and chew!). those who study emotions have found that the basic seven-anger, sadness, fear, disgust, contempt, surprise and happiness-are pretty much universally shown throughout all cultures. hopefully you are expressing those last two the most.
    but back to exercise. some call facial exercises "face yoga" as they relax the tension in our faces. you might be surprised how many exercises there are for the face and one women, carole maggio, has created an entire business called "facercise*" to help us tighten these muscles, look younger and avoid more drastic measures. does it work? can't hurt to try.
     so here's an example that is easy to do. like any other type of exercise those for the face need to be done regularly and with variety. now think dizzy gillespie (jazz trumpet player) and take a deep breath puffing out your checks. hold for as long as you can-up to a minute. breathe out through your nose.
     i didn't have time to check out you tube but i can just imagine what's available there.


*www.facercise.com

Belly Fat and HIIT

nobody wants to be fat and especially nobody wants belly fat*. as i posted last week, taking a pill that claims to burn only body fat does not work. but what does work?
    it was thought that consistent, low intensity cardio** was the best way to burn body fat. but no. it seems the harder you work out the more total calories are burned including fat calories. recent research has shown that what works best is HIIT-high intensity interval training. i won't go into all the science but HIIT also burns belly fat faster.
    this doesn't mean that you need to go crazy hard especially if you are just starting out***. but if you can do (or work up to) 75-80% of your maximum intensity-this equals just about being able to talk-when doing cardio and do it for 20 minutes or more your body will burn fat.
    HIIT is more involved with weight/strength training, not just cardio. it is what its name describes. basically one does a variety of sets using weights  with little rest in-between. an example would be doing as many loaded squats in a minute as you can and then rest for 15 seconds before going on to your next exercise.
    any exercise is great but if you are serious about becoming leaner, healthier and stronger it takes increasing the intensity of what you close to do. it doesn't have to be HIIT but remember it needs to be intense-at least 75% intense.

*belly fat is especially bad for our health and our posture
**being in the "fat burning zone"
***if you haven't been exercising it is always best to check with your doctor before starting a program

Can You Believe It?

i've been seeing more tv than usual as i had minor skin surgery on my leg and need to elevate it-already miss my 5 mile walks! so the ad for Lipozene caught my attention. for $29.95 this product claims that you will lose pure body fat without any dieting or exercise. wow, that would be amazing! so i was curious-what is this stuff?  many so called diet aids contain a lot of caffeine but Lipozene is made from the root of the konjac plant that grows in asia and is technically "glucomannan". glucomannan is a water soluble fiber that  works by making you feel full faster. in simple terms it slows down digestion and is a laxative.  as such it should be taken with a lot of water. studies  have shown very mixed results. but obviously if you eat less because you feel full you will eventually lose weight. so maybe it does work for some people. but  i do find the claim that you will  lose only body fat questionable.
    to maintain good health and weight  our bodies need a balanced diet that includes lots of fiber and exercise. apples, nuts, seeds, beans and lentils are just a few of the foods that supply us with water soluble fiber and that are a pleasure to eat. an apple a day? sounds good to me. there are no magic pills.

12 Things You Should Know About Vit. B-12

1. if you are over 50 it is very likely that you have lost the ability to absorb this vitamin from food
2. if you are a strict vegetarian or vegan you may not be getting enough vit. B-12
3. the same goes for those who have celiac disease
4. vit B-12 is very important for metabolism, our central nervous system and much more
5. it is not available from plant foods
6. it is found in animal foods such as meat, poultry, eggs, dairy products and foods that have been fortified
7. how to tell if a food has been fortified-read the label!
8. lack of vit. B-12 may cause balance issues, weakness, numbness in arms or legs and other health issues
9. many health professionals recommend  a supplement of 25-100 mcg. daily
10. if you do take a supplement it should be taken along with the other B vitamins
11. if you are #1 or #2 it is suggested that when you have blood work done that it include testing for your B-12 level
12. i like to think that we can get all of our nutritional needs from the food that we eat but that is not always possible. i also didn't know that after 50 our bodies can't absorb this vitamin very easily.  this is also a concern for many elderly people who are very likely lacking vit. b-12, something easily corrected that may have an impact on their quality of life

Hemp- Plant Superfood

i'll get right to the point and if you're interested in some other aspects of hemp you can continue reading below. hemp is a superfood because it provides all of the essential amino acids making it one of the best plant based sources of protein. it is also a great source of balanced, essential fatty acids as well as fiber, minerals, vit. e, iron and gamma linolenic acid. on average 1 1/2 tbls. contain 5 grams of protein. those people who are lactose sensitive should think of using hemp protein powder as it is very easy to digest- unlike whey protein. it is also available as an oil although like evoo it should not be used with high heat and it should be refrigerated once opened. i add the hemp protein powder to many baked goods, shakes and my morning oatmeal.  if you haven't tried it yet you might give it a try.
    why have i included these photos? two very different products but both made from hemp. it is estimated that hemp has been grown for over 12,000 years and during colonial times it was a required crop because of its usage in ropes and especially sails. today more than 25,000 products use hemp in their production although in america there is still all the fuss about its close relative.  need i say more? there are so many benefits to this plant including the facts that it can supply more fiber per acre than wood,  is a better plant for fabric than cotton as cotton needs huge amounts of pesticides and hemp fabrics even block out more uv rays than cotton.  over all it is better for the environment and us. a super plant and a super food.

Re: Sugar

ever hear of the non-profit group global energy balance network? sounds like something to do with global warming, oil or getting more electricity to those places that are under served. NO its not. simply put this group is funded by the soda industry to expand on their message  that sugary drinks are not bad for us (might even be considered a snack food) nor do they play a role in the obesity epidemic. a lot of money is also going to politicians, lobbyists and even scientists (who claim to be impartial) so that added taxes and other regulations should not be imposed on this industry. they claim that there is no problem with sugary drinks- the problem is that we don't exercise enough. if we all just did more exercise there would be no obesity epidemic. who cares about calories anyway?
    of course i am all for exercise and many of us, including children  do not get enough. but to lose weight exercise is only part of the equation and not the largest part. being aware of calories, portion control and limiting  those foods that have no nutritional value is whats needed to lose weight in conjunction with an exercise program.
     so if you hear any messages from the global energy balance network just remember where they are really coming from.

'Workout Efficiency"

have you ever considered working with a personal trainer? i recently had a conversation with one of the area's best and busiest trainers and along with some other questions i asked him why people should consider working with a personal trainer. his responses are in blue:

• how long have you been a personal trainer and what inspired you to become one? 15 years. i always enjoyed working out myself and thought that i would like to help others as well.
• what are the main benefits of working with someone like you? the number one benefit is workout efficiency. i will get you to your goals faster than you will on your own. also most people have difficulty working out hard enough and/or know what to do to reach their goals.
• what types of clients do you have? what are their goals? i work with all types of clients from young athletes to corporate CEO's. for most weight loss is their first goal followed by gaining strength. stress relief is also part of what they are looking for.
• how do you encourage them to progress once they have met their goals? i talk with them about how important it is to get in the best shape possible because that gives you a much better chance of maintaining health and fitness going forward as one ages.
• could you describe some of the equipment you use and the type of workouts that your clients do? primarily i use TRX, the rip trainer, bosu ball and kettle bells. the workouts are all about core, core and more core and strength conditioning. if they need corrective exercises such as posture work or rehab we also work on those areas.
• do you also advise them about diets? if they are willing to listen i offer guidelines on calorie monitoring-this is important for clients who often travel for business- and also the best ways to fuel the body for maximum energy.
• what do you find most rewarding about what you do? i see people become healthier and fitter every day.
• any advice about how to find a good personal trainer? get referrals and check their credentials.
• what advice would you give to people who work out on their own? establish a goal, don't get too complicated and if you need advice-get it-just don't stop working out.

Follow Up

i would like to follow up on some of the responses to my questions  barb made in last week's post. if you have not read it i highly recommend you do so. here are some follow up points i would like to emphasize:

• if you need to start an exercise routine begin by walking. start slowly and just remember to progress
• many find tracking devices aid in motivation  and they are a way to chart your progress
• for barb walking became a HABIT! yes , it makes exercise so much easier when that happens
• need i say that it is good for us to be outdoors
• even though barb has not been doing weight training she realizes how important it is-especially for women- and plans to add this along with her walking
• many, most of us will gain back some weight. the point is to get right back to a healthier routine 
• know what works for your body, one diet does not fit all
• if possible walk with a friend. it will help you both stay motivated

Be Real

one day i noticed that my friend barb was wearing a fuel band and we talked about walking and trying to lose weight. she kindly agreed to be interviewed and here are her very honest answers to my questions concerning fitness, diet and how to keep going.

1. i know you walk-how did that begin, how much, how often?

I began walking with my husband 3 years ago in an effort to lose weight and get in shape.  We both needed a way to jump start healthier habits and walking seemed to be the best way.  I started slowly,a couple of miles each day until I built up my stamina.  Today I walk a minimum of 6 to 7 miles everyday,(weather permitting) and up to 9 miles on the weekends.

We are very fortunate to live close to the beach and golf course, which makes walking extremely pleasurable.  We have also become part of the "regulars" crowd, and made some new friends.

2. do you wear a tracking device-if so do you feel it helps to motivate you?

When I first started walking, I did wear a tracking device.  I found it very helpful and very motivating.  It was a barometer by which I could measure my progress and it reminded me everyday that I had to get up and move.  I also used an app for tracking my calorie intake.  That was very informative and gave me a good sense of food portions and associated calories.  It was a successful combination for me and I lost almost 30 pounds in the first 4-5 months.

While I still monitor my calorie intake, I don't wear a tracking device anymore.  Walking has become a habit.  I look forward to it and actually feel guilty if I miss a day.  I am self motivated after all this time.  My husband, though, does still wear a GPS watch.  He likes to calculate the total number of miles we have walked in a month/year.

If you are just starting to walk or run, I think a tracking device is a good idea.  Before wearing it, I never knew just how far 10,000 steps was!

3. what are your goals concerning the walking?

Maintaining good health, losing weight and keeping it off.  Getting to spend quality time outside. This is undoubtedly a lifestyle change.  As my doctor says, "just keep doing what your doing, all your numbers look great." 

4. do you do any other type of exercise?

During the winter time when it gets to cold to walk, I use the elliptical machine.  I am fortunate to have an exercise room in my house (only because I can't stand the thought of going out at 5am in the cold and dark, to work out in a gym).  

I used to do weight training, sit-ups and push-ups, but time constraints made that difficult because of work. This winter, however, I am going to continue the elliptical and start back with the weights and core strength training.  I realize now how important this is especially for women.  I will just have to get up earlier.

5. what results have you experienced from the above mentioned activities?

As I mentioned before, I did lose 30 pounds over a 4 - 5 month period of time.  I really did feel great.  I was sleeping better and had more energy at the end of the day.  I looked younger, my clothes fit better...what can I say, it was all good.

I must, however be truthful in saying that unfortunately, like alot of people, I have gained back some of the weight I lost.  If you lose the discipline and think you can eat more than you know you should, the pounds will creep back slowly.  

6. are you on a particular diet?

No, I can't say I am on any particular named diet.  I have a body that simply cannot tolerate carbohydrates of any kind.  I come from a family with a history of obesity, so I have a predisposition to storing energy.  What works for me is a high protein diet, lots of fish and chicken, and vegetables/salads.  If I have fruit, it is berries and I try to stay away from dairy.

7. what advice would you give to people to help them get motivated to walk, exercise?

Be real.  You know better than anyone else what works best for you. Buy a tracking device and start counting steps.  If you struggle doing it alone, try to find a friend who is willing to walk with you.

ps: speaking of keep going- this is my 100th blog post! be nice to hear if it has been at all helpful or of interest to you. 

Is it Possible?

have you eaten a nicely grilled burger this summer? Impossible Foods wants to do the impossible by creating a totally plant based burger that has the texture and taste of the real thing. the california based company was started in 2012 by a stanford university biologist/physician. the company, one of several in this growing field, has so far raised over 74 million dollars. it aims to create meats and cheeses totally from plants with their "impossible burger" to debut next year.
    so how will they do it? their scientists break down animal nutrients, fats, etc. to their molecular level and create plant based copies that mimic the real thing. of course, by using only plants the food products then have the benefits of no cholesterol, hormones, antibiotics or other contaminates. the other big word heard around this is "sustainable". but the products being created are- to put it mildly-highly processed-usually not a good thing.
    will these foods be as good as their companies claim? will they have the same or more protein than the foods they would replace? will consumers embrace them as healthier and buy them even though they are likely to have a high cost? right now its just impossible to predict.

for further information: impossiblefoods.com or hello@impossiblefoods.com

Hot Pants

this recently caught my attention in the ongoing search for  weight loss helpers. started in 2011 by dessi bell, a former banker who was trying to quickly lose weight for her upcoming wedding, zaggora hot wear claims that you will increase your calorie burn by around 11% by wearing their clothing. the clothing has neoprene ( think wet suits) and other special layers that besides holding you in also keeps your heat in. they are priced from  $70.00-$150.00. OK, maybe. but it reminds me of the old days when some people would just wrap themselves in cellophane then put on  their sweat pants before working out. it was supposed to help get rid of that dreaded cellulite. really.
    dessi was and is a very smart marketer with a big presence on social media. savvy too that she realized how quickly high end fitness clothing is becoming big business-lululemon anyone. but let's face it -for zaggora clothing to work you still need to get out there and move!

p.s. re added sugar: you might want to google "the sugar film" a documentary recently released by damon gameau. in it he starts eating 40 teaspoons of sugar a day after having avoided sugar for many years and we learn what happens to his health.

Eat Your Veggies

if you are a gardener then, like me, you might have more zucchini than you know what to do with. since i haven't done any recipes for a while i thought that this might be a good time to do so. of course zucchini can be used in many different recipes-sauteed with onions, in many baked goods, raw and as pasta.
    pasta? yes and very quickly too. it does help to have a spiral cutter (you can cut by hand but it does take longer) and the trick is just to put your favorite sauce that is hot right on top of the zucchini pasta. this way, after a few minutes, the zucchini will be al dente and not turn into mush.
    listed below is  another favorite summer recipe. it can be served as is or with a side of sour cream or plain yogurt. fairly simple, you can create your own flavor combinations by using different herbs and adding grated cheese and/or bread crumbs.

zucchini fritters-makes about 2 dozen depending on size

3 TB fresh parsley
salt/pepper
1 small chopped onion or scallions
2-3 TB flour. can use coconut flour if gluten free. amount will vary depending on how wet your mixture becomes and the type of flour used
2-3 eggs lightly beaten
2-3 cups grated zucchini. squeeze out the extra liquid with clean dish or paper towel
vegetable or coconut oil for frying

mix everything in a large bowl (except for the oil)
heat small amount of oil in sauté/ fry pan. add more oil as needed with each batch
drop mixture by tablespoon (or you can make small pancake sized ones) into the hot oil and fry on    each side until golden brown.
as you take each batch out drain on paper towels
enjoy

Sugar, Sugar

i hope you read food labels but many people don't take the time. the FDA has been trying to improve food labels in order to make this information easier to understand. currently they propose to include the percentages of the amounts of added sugars on labels-manufacturers have already rallied against this proposal. it seems they feel that percentages will confuse us consumers more than we already are.
    it is thought on average that most of us consume approximately 30 teaspoons (120 grams)  of sugar a day-this is added sugar, not an apple. the  government suggests that no more than 10% of daily calories should come from added sugar although many health professionals feel that 6-7% is a much healthier target number.
    so how much is that? if you are eating 1500 calories a day the suggested percentage would equal 6 teaspoons (24 grams) of added sugar a day. a 16 ounce can of soda usually contains about 12 teaspoons (50 grams) of added sugars! at least most people have gotten the message about soda and the consumption numbers are finally falling.
    here are some of the other  products  that often contain high amounts of added sugars- try to limit or avoid completely your consumption of them:

• many instant oatmeals that are flavored, cereals
• granola and granola bars
• bottled salad dressings, ketchup, tomato sauce, bbq sauce
• frozen meals
• fruit juices that are not 100% fruit juice
• energy drinks
• canned fruit in syrup

    this is obviously just the tip of the iceberg. try and take the time to  read labels and you will be making healthier food choices for you and your family.

Sweat (ing)

we all do it and especially in the summer as we walk or exercise outdoors. there are many benefits in sweating that you might not be aware of so think of it as a good thing. look how many people are doing bikram yoga these days. and the availability of dry fit clothing to avoid that dripping,
clinging feeling also helps when temps are high.
    but first of all what is sweat? sweat is just  water, sodium, chloride and potassium. the average person sweats about 4 cups worth a day although we are all different and it depends on how hydrated one is. of course the reason we sweat is to cool down our body's core temperature. usually the more fit we are the less we sweat but how much or little we sweat does not indicate how many calories we are burning.
    some of the added benefits include: pain is eased as endorphins are increased, toxins such as alcohol are removed from our bodies, blood circulation is increased and the risk of kidney stones may be lowered.
    all good things and that is just the start. but remember to drink enough water throughout out the day whether or not you are sweating. although i hope you are-by choice!

More Core

after posting about balance and how important the core is to balance here are a few more exercise ideas that target the core. remember the core does not refer only to the ab muscles but to the back, glute and upper leg muscles. besides balance a strong core will help to stabilize your spine, hips and help with your posture. these exercises need no additional equipment and work the entire core. if you are not familiar with how to do any of them there are many how to videos on "you tube".

• glute bridge-make sure your glutes are working and not just your quads and hip flexors
• basic plank-on elbows and toes. correct form is important
• plank with drawing one knee at a time up and down. 
• side plank
• side plank with rotation

other great exercises that require some equipment:

• doing the plank on a bosu while bringing one leg at a time up, then down
• medicine ball wood chop-on one foot if you can otherwise start on both feet

not very many of us  want to do these types of exercises but they are so important for improving many aspects of daily life. most of us need more core.

Balancing Act

 here are some movements/exercises to try if you would like to improve your balance. they go from quite simple to slightly more difficult. if you feel you need some support do them near a chair, wall or have someone with you. and don't forget-a strong core is very important for balance and posture control so work on that, too.

1. walk sideways-10-15 times each way. mind your posture, tighten your core
2. heel to toe walk-just like the name says. place one foot directly in front of the other, heel to toe and walk forwards and backwards. head up looking straight ahead
3. step ups-please use something stable to step up on and as you improve you can increase the height. right leg up then bring left leg up-stand tall then right leg down first followed by left leg. 10-15 each side
4. side leg raise-raise one leg off the floor to about 6-12 inches, hold and slowly lower. 10-15 per side and don't bend at the waist. keep that core tight

you can also add more balance work to just about any exercise. one way is to narrow your base of support-bring your feet closer together-making you work harder to stay upright. or do those bicep curls on one leg. want even more of a challenge- close your eyes. by doing some  balance work you will be surprised at how quickly it can improve.

Balance

as we age it is critical that we pay attention to our balance. just like many other body related issues our ability to balance begins decreasing in our 20's. there are many issues affecting our ability to balance but most of us could also use more time spent on balance during our workouts.
    so how good is your balance? here are 2 simple tests to let you know. if possible do them with a friend so one of you can watch the time (a stopwatch is handy but a clock with a second hand will do) and be there as support-if needed.

1. with bare feet and your eyes open stand with one foot directly in front of the other foot. fold your arms across your chest placing your hands on your shoulders. practice this position a few times and then with timing ready close your eyes. keep timing until your eyes open or you move out of position. do twice on each side. if you are unable to do this for 30 seconds you need to work on your balance and posture control.
2. if you can do the above for 60 seconds try this second test that is more challenging. again bare feet. place your hands on your hips and raise up one foot and lightly place it just below the knee on the inside of the straight leg. raise up onto the ball of your foot, eyes open. again practice a few times before timing and take the best time out of several tries on each leg. timing stops when any movement happens. these numbers will give  you a guide to where you stand. for men-excellent 50 or more seconds, average 31-40 and poor 20 or less. for women 30 or more is excellent, average is 16-24 and poor is less than 10.

next week i will give some examples of simple exercises you can do to improve balance.

   

Summer Calorie Burners

summer is officially here and now we can enjoy all those outdoor activities we have been waiting for. remember to keep hydrated and use sunscreen-often. if you've ever wondered about how many calories you're burning doing various summer activities here's a list of some of the more popular ones.
    these numbers can vary widely per person so they are best used for comparisons. they are based on the averages of a 155 pound person doing the activity for an hour-if you weight less than your calorie expenditure will be lower and vice versa. just try to get in at least a 1/2 hour of activity a day for better health and fitness.

• canoeing-256
• 10 mph biking-292
• golfing (walking with clubs)-314
• hiking-438
• running, 5 mph-606
• swimming laps, moderate speed-423
• singles tennis-584
• badminton-334
• walking, 3.5 mph-314
• hatha yoga-292
• gardening (weeding)-344

    and after all that activity you might need to do some:

• cooking-186
• reading-84! oh well.

Color & Portion Control

portion control may be one of the simpler ways to cut down on calories. by now most people understand the relationship between plate size and portion size-the larger the plate the larger the portion. it is estimated that since the early 1900's plates have grown 23% larger.
     this is a part of what's called the delboeuf illusion. in 1865 delboeuf, a belgian scientist, studied the relationships between plate sizes and portions but also how color-the color of plates with the color of the food served upon them may cause us to subconsciously eat more. and it turns out that this too is true. scientists at cornell have revisited this optical illusion and these are some of the findings:

• reduce the color contrast between your plate and what it is on-table, tablecloth, etc. and you may cut back your serving size by 10%
• by changing the contrast between the plate and the food on it we can help our subconscious to cue us into eating more or less. if you want to eat more  healthy greens then serve them on a green plate. but if you want to eat a smaller amount of spaghetti with tomato sauce then serve it on a white plate

    if these small changes can help in the goal of maintaining a healthy weight then why not give them a try. they are famous for their chocolate in belgium. i wonder what color plates it is served on?

On the Menu

lately many more large businesses are paying attention to their customers food preferences. in 2013 it is estimated that IKEA sold over 150 million of their swedish meatballs worldwide. new on their menu  are veggie balls and chicken balls. the new veggie balls are made with chickpeas, green peas and pea protein, kale, corn and peppers. per serving they have 100 fewer calories, half the fat, less protein but more fiber, carbs and sugar than the traditional beef/pork version.
    of course IKEA is primarily a home furnishings company and food is not their primary business but other companies such as chipotle mexican grill, taco bell and so are changing their ingredients to address customer's concerns about food, ingredients and nutrition.
    and its not just about being vegetarian or vegan. actually only 3.2% of adults in the US (7.3 million people) even consider themselves vegetarians. about 1 million out of that number consider themselves vegan. it is more about awareness and having better choices-better for us, animals and the planet.
    i have been a vegetarian. i worked for a swedish company and i shop at IKEA. i really wanted to try the new veggie balls but last weekend so many people were lined up waiting for lunch that i just didn't have the time to wait. i am curious though how many would be ordering the vegetarian version.

    fyi-considered an unbiased source of nutritional information you might like to check out
hsph.harvard.edu/nutritionsource/

Bone Health & the Amazing Prune

i recently had a bone density test of my hip and spine. knowing that i exercise regularly and eat a healthy diet i was stunned and very concerned when the results indicated bone loss in my right hip. blood work also reported that my calcium and especially my vit. d levels were low.
     so what does this have to do with prunes? to begin with most "prune" research goes by the title "dried plum" research but i will just stick with prune. each prune has about 24 calories and natural sugars but their high fiber content offsets a quick rise in blood sugar. it is because of this high fiber content  that they are often recommended for their laxative effect but they also contain other important nutrients as well as potassium and boron.*
     research began in 2001 and a major study done in 2011 was reported in the british journal of nutrition. this study (and there have been others) found that for post menopausal women (not on hormone therapy)  who ate 10-12 prunes a day had improvements in the bone density in their spine and forearms. for any of you men who might stop reading-think again. you too are at risk for osteoporosis. one in four men over 50 will break a bone because of this and men are more likely to experience bone loss than prostrate cancer. getting back to the study it also showed that prunes may even help in reversing bone loss. of course its very complicated and more research needs to be done.
     to have healthy bones we all need to do weight bearing and muscle strengthening exercises regularly besides getting enough calcium, magnesium and especially vit. d. if you are not sure about your levels  please think about getting them checked. and meanwhile it wouldn't hurt to eat a few prunes.

*women who may have estrogen concerns should check with their doctor before increasing their exposure to boron.

Knees

     the first knee replacement was done in 1968.  currently in the US more than 600,000 are done a year and by 2030 that number is expected to be around 3 million! the knee is not our most complex joint-that is the shoulder-but it is the largest and is in almost constant use. at ground level, the force on our knees is 1 1/2 times our body weight-with each step. going up and down stairs 2-3 times and when you bend over to pick something up, 4-5 times  our body weight. knowing these numbers it should be clear how important it is to keep to a healthy body weight.
     our knees need to be flexible but also need to have strength and stability that comes from our muscles, tendons and ligaments. although keeping excess weight off is the primary way to prevent problems (i am not including injuries from sports, etc.) there are some other things we can do to help our knees stay healthy. one is to warm up before doing any exercise. we also need to strengthen our leg and especially our glute  muscles. two relatively simple exercises to start with* would be standing and/or prone hip extensions. don't want to do exercises like that-then at least try to walk as much as possible and keep to a healthy weight. i know that i don't want to be included in the statistics listed above. do you?

*if you already have knee issues speak first with your doctor about appropriate exercises.

Time Line

     it happens to almost everyone-over time we tend to gain weight and that is not good. this is just a partial list but these 4 items are considered to be the most common causes of that sly weight gain that happens as we age. if any apply to you please think about where you can make improvements....

1. eating high calories foods such as potatoes (of course a baked potato is better than chips but it also depends on what is added on top), white rice, anything made with white flour. sweets and desserts too often. processed meats and too much red meat in general. when eating red meat remember portion control and if possible buy grass fed.
2. drinking your calories. soda-not good. either you are getting high fructose corn syrup or artificial sweeteners*. there is a difference in the body's response to carbs in liquids compared to in solid food even with the same number of calories. the carbs in liquid form will add to more weight gain. so this leads to...alcohol. moderation is the key. many people tend to eat more as they drink more.
3. too little or too much sleep. this is primarily due to how our hormones activate during sleep. most research indicates that 7-8 hours a night is best for most people. you should be in a completely dark room.
4. too much screen time means too much sitting and often the snacking that goes with it.
5. not moving enough, i.e. walking. and we need to do more as we age not less in part because our metabolisms go down.

     an extra 100 calories a day without burning them off adds up to a weight gain of 10 pounds per year. if that starts in ones 40's or even 50's just think what that means if like predicted, many of us  reach 100.

*in last week's post are details about what is actually in coke besides what is used for sweetness.

Do You NEAT?

     of course you do! the question is do you do enough. there is exercise-aerobic, weight lifting, what one does at the gym, etc. and then there is NEAT-nonexercise activity thermogenesis. this  is the energy we all expend doing things like gardening, house work even fidgeting. research shows that by doing more of these types of activities during the day we may burn an extra 350 calories without even thinking about it.
     NEAT is not a replacement for exercise but it does count towards our daily calorie burn. are you sitting? then tap those feet, swing that leg, roll your neck-it's all NEAT.

ps: for my mentor who always said that these types of activities don't count-well they do!

Water, Water, Water Everywhere...

     or not. nothing seems simple anymore! well, maybe drinking water is although in many parts of the world clean drinking water is not so simple. and look at california where mandatory conservation rules are in place with the possibility of several desalinization plants opening in the near future. we don't always think of how much water is used say in, for example, two  popular drinks that happen to be on opposite ends of the health spectrum.
     almond milk is rapidly gaining in popularity with most almonds being farmed in california. it has been estimated that it takes over a gallon of water to produce one almond. that's one almond! so think how much water each crop will need. the ingredients in most almond milks are: ground, toasted almonds, filtered water, added vitamins, minerals and natural flavors. some also have a stabilizer called carrageenan that is made from seaweed. instead, some brands  use  gellan gum that is a non-gmo fermented bacterial culture. wow. but that is thought by many to be "better" than the carrageenan. so the major concern here is the huge amounts of water needed to grow almonds on land that must be irrigated.
     another popular drink-coca cola-contains the following ingredients: high fructose corn syrup, caramel color (to make heat sugar with sulfite and ammonia), phosphoric acid (burnt phosphorus is processed to have the arsenic removed), vanilla, cinnamon, kola nuts, caffeine, carbon dioxide and water. coca -cola is shipped around the world and if you add up all the water involved in making a can of coke (other sodas are probably similar in usage) plus the shipping it uses over 30 gallons of water-for each can!*
     just something to think about the next time you have a drink of water, almond milk or soda.

*if you would like more details on this read "how to fly a horse" by kevin ashton. the book is about creativity in all of its many forms.
     

Recently Reported

here are some of items that recently caught my attention in the news. i use the term "news" loosely. the news used to be about important happenings around the world- "all the news that's fit to print"* -such as the terrible tragedy in nepal and not that madonna tripped during a performance. so....

• many pro athletes are going gluten-free for better performance.
• dr. oz-what to make of this? not sure. is it mostly about the non-gmo labeling issues and big business or something else? chipotle mexican grill is big business but they just announced that they are going totally non-gmo.
• coaches giving their college athletes  low fat chocolate milk as the perfect (unless one is lactose intolerant and/or doesn't do dairy) after workout recovery fuel. most of the colleges mentioned own their own milk cows.
• sandra bullock as one of the most beautiful people but some people complained how that could not be possible as she is over 50!
• in regards to the above-not the beautiful part but the age part-jeb bush who is also over 50 and will most likely be running for president against some much younger men is currently on the paleo diet, so far having lost about 30 pounds. good for him-we all know how hard it is to lose weight  although i would remind him to be careful with his favorite snack-almonds-as they have 530 calories in a cupful
• spanx is a $400 million a year product line in the shape wear area but is running into trouble as it seems that trends are shifting to the line of clothing called athleisure that is much less constricting, more about comfort and the diversity of women's bodies. too thin fashion models may be banned from the paris runways. how about healthy bodies being beautiful?
• a harvard neurosurgeon, scientist, neurologist, whatever states that the single, most simple thing we can all do to keep our brains healthy as we age-you guessed it-exercise

to end-i have never worn spanx nor do i think that madonna or sandra has-did you see her in gravity?- they exercise. jeb also knows that besides diet he needs to exercise-he runs up stairs-but there is a line of spanx for men, just in case. i am gluten free and upon the rare occasion that i crave chocolate milk its chocolate almond milk. are those college milk cows non-gmo?

*the new york times tag line

Allergic to Spring?

i so look forward to spring but like many people it seems the older i get the more spring allergies that i have. previously i have posted on how honey-local honey-is believed by many to reduce the symptoms-itchy eyes, runny nose, sore throat-that happen in the spring as everything starts to bloom. i was curious what other foods might help us naturally to fight these symptoms. the following  have been researched, seem to help and are good for us in many other ways. so try more of them and see if they  make a difference for you.

• oranges, apples and red grapes
• almonds
• broccoli
• yogurt
• capers
• onions and scallions

Its Taxing!

     its april 15th and our 1040's are due. many of us find this annual chore taxing, to say the least and i know i do as did many of the people i encountered at the post office doing last minute mailing. of course those who file early and/or get a refund probably are feeling better about the entire experience.
     but if you are one of those feeling stressful here's a reminder about some of the foods that help reduce stress naturally:

• foods containing tryptophan such as turkey, pumpkin seeds and shrimp
• brussels sprouts, asparagus and broccoli are good for their high folic acid content
• especially if you live in northern states getting enough vitamin d along with some actual sunlight helps
• vitamin c such as in fresh fruits (avoid just juice) can lower levels of the stress hormone cortisol 
• if stress increases your desire for crunchy snacks try carrot sticks with hummus or celery sticks with some almond butter. nuts are great for crunch but remember that a 1/2 cup has about 265 calories

     many financial advisers recommend that now is a good time to review our money matters for the upcoming tax year so that we have time to make any changes. my suggestion is to also review your stress level and see what changes  you can make in your life to reduce stress and improve your overall health during the year. remember "the first wealth is health"*.

*r.w. emerson

Staying Young

     spring chicken (stay young forever or die trying) by bill gifford, currently on the ny times best seller list, takes us through the most current studies on staying healthy for the long term. he has an easy to read style with a combination of humor combined with more serious information.
     in case you don't have time to read this book here are a few of his key findings-many of which you might already know. the big number one-keep moving! he and i can't stress this enough. red wine in moderation, coffee, curcumin, vitamin d but also with some  real sunlight on your skin, aspirin/ibuprofen (talk with your doctor first about this), and of course as much kale as you can eat-all recommended to help us stay young.
     and one more important activity he writes about in his book in order  to stay young-give hugs!

Target Heart Rate

    just like any other muscle the heart needs to work out too-you know-cardio. but to get the most benefit for your heart* you need to work out at a particular heart rate-your target heart rate or THR. this is usually a percentage of your maximum heart rate-MHR- depending on how fit-or not- that you are.
    let's not get too complicated here. the easiest way to figure your MHR is to subtract your age from 220. but this is based on averages so many people fall at either end. a better formula is 208-(.7 x age). for instance a 50 year old would have a MHR of 173.  if that person wants to work at between 50% to 60% of their MHR their THR would be from  86 to 103.
    so here again you have choices on how to know whether are not you are in your THR zone. you can just stop and count your heart beats for one minute with the first beat being zero. or there are all kinds of tech and apps available. the most accurate heart rate monitors are the types that you actually wear around your chest and that transmit the info into another device such as a watch.
    the point is not to get too complex but to understand what your heart needs to get the most benefits. once you figure this out and work out at your THR you will know how it feels and can just judge future workouts by that feeling. but remember, as you get more fit you need to progress and work at a higher percentage of your MHR.

*heart disease is the #1 cause of death in women

Tracking/Spring

    happy spring! have you thought about putting a bathing suit on in 60 days? or, if you are a gardener, have you started your tomato seeds? these last few days i have lost track of spring as it has been below freezing here and we recently had another 4" of snow. but warmer weather should be here soon and being able to do more exercise outside, including swimming, will be wonderful.
    so do you use an activity tracker to keep track of your exercise? trackers such as the fitbit, nike fuel band and coming soon to a store near you the apple watch all claim to be accurate but are they. yes and no. it seems that they are quite good at counting steps-walking or running, but counting calories did not fare as well with some under counting and others over counting. so go for those 10,000 steps but don't pay too much attention to the calorie numbers.
    but there is one tracking device that more of us should have-a good heart rate monitor. knowing your target heart rate and working at that level will help you get the most out of the time that you exercise.  there are quite a few on the market with a wide range of prices.  i will be posting more on heart rate monitors next week.

Fakes

     fake rolex, fake hermes, fake gucci-we've all heard about these and others but how about fake manuka. manuka? yes, manuka-manuka honey that is. maybe you have tried this very expensive honey that is so popular that fake manuka honey  is being sold.
     why all the fuss? manuka honey or as some like to call it-tea tree honey-is made by bees (of course) collecting nectar from the manuka plant that grows primarily in new zealand. the fuss is because it is said to have greater health benefits and anti-bacterial action than other honeys. other claims are that it helps with digestion, heals burns and improves our immune systems. the maoris have used and believed in its properties for many years before the scientific communities became interested.
     but so far, as much as i have been able to discover, many of these claims have not been tested and in at least one clinical trial the honey did not aid in digestion. ok but honey is a good thing overall.  the larger concern is the "fake" aspect. people are paying a lot more for this honey and may not be getting the real thing. the problem is in the amounts of this honey that is being sold-this number is much higher than the actual amount of manuka honey that is being produced. remember we are talking about honey bees here.
     it is a miracle to me that bees can produce honey and i can appreciate why certain honeys are more expensive than others. i like to buy local honey and it is more expensive than store brands. but i also feel that it is what it says it is. as it has  been said for a long, long time caveat emptor -buyer beware.
   

Especially for Women

since women are built differently than men-wider hips are an obvious example-there are some specific, important exercises that especially benefit women and that we should be doing if not already. here is a partial list:

• lateral lunges-side movements help stabilize hips, stabile hips help our knees.
• walking lunges-again targets the hips while helping the knees.
• squats-having strong glutes helps everything!
• pull ups-women lose arm, shoulder strength rapidly. we have less muscle to begin with so really need this type of weight bearing exercise.

on a more advanced level:

• TRX rows
• kettlebell squat push press
• ball rollout, plank version

if you would like more detailed info on any of these exercises just contact me, ask at your fitness facility or do a search on google or you tube.

Additive Awareness

     ever hear of propyl gallate? or how about diactyl? i could list many more but i think your answer might be the same-no. these are some of the additives in our foods along with other chemicals, artificial colors and flavorings. it is big business. much of it is not good for us.
     a non-profit research group-EWG-is trying to educate us about the potential health concerns of these additives and that many of the additives allowed in the US are banned in other countries. as one of their senior scientists recently said "with thousands of ingredients lurking in food, EWG wanted to bring attention to additives that may have implications for human health, and we wanted to expose how the food regulatory system has failed us."
     if you believe that in part we are what we eat you might like further information and a list of their "dirty dozen" at www.ewg.org

Lean In

     are you sitting as you read this? most likely, just as i am while posting. by now most of us are aware of how bad sitting is for us. there are many suggestions as to how to alleviate this-stand up desks, sitting on a stability ball, at a minimum getting up and walking around (if allowed where you work). but there is one simple thing that we can do right now to help our backs and its not lean in but its to lean back.
     sheryl sandberg is the ceo of facebook and wrote lean in. talk about pressure. corporate pressure. but the problem we have with our backs is often disk pressure. if we think of the pressure on our backs when standing-hopefully with good posture!-as 100%. if you lean in while sitting to 80 degrees -a very common posture- the pressure increases to 190% squeezing the disks in our lower backs. but if you lean back to 110 degrees the pressure is only about 105%, almost as low as standing. if 110 degrees is not practical try 100 degrees where the pressure is still only 115%. what is 100 degrees? think of sitting at a right angle-90%-then lean back slightly.
    so there may be good advice in the corporate world to "lean in" but good advice for your disks while sitting-lean back.

Arctic Air/Arctic Apples

     many areas of the country are experiencing arctic air with record low temperatures. burrrrrr! not quite sure why a company choose the name of "arctic" for a new type of genetically modified apple that won't brown when sliced. the "enhanced" granny smith or golden delicious apples are supposed to encourage more apple consumption (?) but during the open to the public comment time at the department of agriculture the majority of consumers were not in favor of this these new gmo apples. no surprise there or that they were approved for  our eating pleasure.
     the saying " an apple a day keeps the doctor away" has been with us in various forms for over 150 years. i love apples and they are high in fiber and vitamin c. most of us do not eat enough fiber. although perhaps the old saying should have been " a pear a day keeps the doctor away" as pears have 50% more fiber than apples and more vitamin k. maybe as i am writing this arctic pears are also coming our way.

Maple Water

     last year i ventured into several natural food markets and asked for maple water. the response-blank looks. jump ahead to 2015 and approximately 7 companies are producing this "water" made from unprocessed sugar maple tree sap. it has less sugar, so fewer calories, than the ever so popular coconut water.
     besides less sugar and being all natural maple water also contains vitamin b, manganese and other antioxidants. it is also hoped that if it grows in popularity it will help to maintain forests.
     oddly enough this drink is very popular in korea, especially in the spring as a tonic. i shouldn't be surprised that even amazon now carries it-not inexpensive but you might want to give it a try.

Ad Sense

     not counting the super bowl that had approx. 47 minutes of advertising (and the fact that many look forward to and watch the super bowl ads) the average, hour long tv/cable show has 15 minutes worth of ads. people often watch at least 2 hours of programming a night.
     facebook reports that the average american spends 40 minutes on its site every day.
     the number one reason americans say that they don't exercise-NO TIME.
     more than a third of americans are overweight or obese.
     you can probably guess where i'm heading. cut back on your facebook time and work out or exercise during all those ads! health benefits would come from meeting the minimum requirement of 20-30 minutes of exercise a day. you think that you have no time-think again.

Weight Loss

usually i like to blog about what to do but this post will have some suggestions about what not to do -or think- when trying to lose weight.

1. you will not lose weight by exercise alone. your nutrition and calorie count needs to be correct.
2. crash diets don't work over the long term-they are a quick fix. no one can live on a crash diet forever and often, as soon as you go back to your regular habits the weight comes back.
3. even worse than above and for similar reasons are so called weight loss supplements. don't take them!
4. don't set a huge goal that is probably unrealistic and since you won't reach it you may get discouraged and give up. any weight loss-if you are over weight-is a benefit to your health. a loss of a pound per week, slow and steady is the way to go.
5. unless your eating habits are poor, small changes such as eating smaller portions and getting more exercise will create steady, long term weight loss.
6. don't make it overly complicated. there is so much information out there with new diet books coming out all the time it can make one crazy. you just need to find what works for you. some people like calorie counting especially now that there are so many apps that list all kinds of foods, some do well with paleo or the mediteranean plan and some like the community of weight watchers. 

you can do it! and when you go off course, as we all do, don't berate yourself just get right back into the healthier lifestyle  that you have chosen.

News Briefs

1. there is now a pacemaker like device that can control your appetite
2. if interested in losing weight eat within a 12 hour period
3. getting less than 7 hours of sleep? you are 3 times as likely to catch a cold
4. biotin most likely will not help with hair loss
5. rowing will be the new exercise craze in 2016
6. high stress is not just causing a belly but there are directs links with memory loss
7. trending-eating "clean", body weight exercise
8. paleo still going strong
9. there are workouts available based on your astrological sign

any health/fitness topics you would like more concise info on? just let me know

Commitments

     it's a new year-do you have a commitment to reaching any weight/fitness goals? we usually start out strong but many of us who- for instance- join gyms in january are no longer going by the end of february. more and more research is being done on why we do or more often don't meet our goals. how do we strengthen our commitment to a goal so that we reach it? do rewards work better than punishments? what if money is involved?
     there is a free website called stickk that wants to help us in reaching our goals. stick uses a commitment contract in which you name your goal, decide if you want a certain amount of money involved or to just have a "referee". they also offer tracking devices and ways to include friends and family . so how does the money part work?  for example-if your contract states that if you don't reach your goal of getting to the gym two times a week for 3 months you have to pay $10.00 (you choose the amount). the money doesn't go to stickk but to a charity or to what they call an anti-charity.
     stickk was created by a group of professors from yale university. check it out if you think it may help you to reach your goals or that you find it an interesting concept. there are quite a few people signed up already on their way, hopefully, to reaching their goals.
     www.stickk.com

Winter Walking

     winter is upon us, soon snow will blanket the ground and remain for several months.  i love to walk outside-the benefits range from those to the soul to those of weight control-it is after all what we are designed to do. but what happens now? of course gloves (mittens), hats, scarves etc. help but what about the shoes.....
     snowshoes! that's right.  modern snowshoes have many improvements over their distant cousins. they come in 3 basic types and their size is based on your weight. here's a quick rundown:

•  now considered one of the fastest growing winter sports
• easy to learn and relatively inexpensive to start
• types are: recreational, fitness/aerobic and hiking/backpacking
• women make up over 40% of those participating
• it burns over 600 calories per hour which is way more than walking at a similar speed
• want to try it out before buying-rentals are available

     sounds like fun and the calorie burn is fantastic. just remember that even though you are out in the cold  you still need to hydrate. and if any of you have already tried this growing winter sport please share some of your tips or experiences.