Wednesday, March 26, 2008

Body Composition: The most important measurement in your quest for a better body

Ruth and I feel very strongly that high precision body composition measurements, especially serial measurements, play an important role for trainers as they assist their clients in both athletic as well as weight reduction goals. We also appreciate hearing from others that are passionate about the roles of muscle and fat mass in sport, aging and health.

The following is an excerpt from a recent article written by one of our local partners, Craig Bymoen. Craig is the CEO and founder of Edu-Fit Personal Training and trains out of Vancouver, B.C. He can be reached at www.edu-fit.ca


This is because muscle is a metabolically active tissue that will aid us in our quest to rid ourselves of excess adipose (fat) tissue. Muscle burns calories to move your skeleton through space as well as maintain itself. Muscle mass is a contributing factor for the improvement of musculoskeletal health and the enhancement of
movement capabilities.(Murcell, 2003) So we must pay close attention to the amount of muscle that our bodies possess.
During our lifetime our bodies will accrue a specific amount of muscle related to the activities we partake in on a daily basis, the type of nutrition we consume and also genetics. We need this muscle in order to be able to carry out our day to day activities for the remainder of our natural born lives. And in fact, our bodies will already do us a big disservice by losing some of this muscle as we age if we don’t use it. The process has come to be known as sarcopenia or age related muscle loss. In John Berrardi’s book The Metabolism Advantage, he states that, “Researchers have determined that, starting between the ages of 25 and 30, most people will lose roughly 5-10 pounds of muscle with each decade of life.” A recent study in The International Journal of Sports Medicine concluded that, “This can mean a loss of 20% of your total muscle between the ages of only 40-60.” To further compound the situation Berrardi states, “The average person who becomes less active and consequently loses muscle will experience a 20-25% reduction in 24 hour metabolism (measured as the amount of energy your body burns in a 24 hour period) by age 65.” He then goes on to note that, “Scientists have estimated that the RMR (the part of your metabolism that accounts for 60-75 percent of all the calories you burn each day) is highly dependant on muscle mass. In fact, 75-80 percent of your RMR is determined by your muscle mass. The more muscle you have, the higher the RMR. The less muscle you have the lower the RMR.”
You can read the full text of the article at the following link.
Body Composition: The most important measurement in your quest for a better body
by Craig Bymoen of edu-fit.ca (PDF)



Friday, March 21, 2008

A is for Avocado...

I've always loved the creamy texture of avocados but I admit that I used to feel guilty when I enjoyed them... well guilt be gone, I will eat my avocado and enjoy every tasty bite guilt free.

Now I'm sure that some of you know why I felt guilty eating this common Californian fruit, but if you don't understand it's because of the ridiculously high fat content of this tasty treat. Actually avocado shares the dubious distinction of being the fruit with the second highest fat content; the highest being olives! Now most of us have come to accept that olives, or more specifically olive oil, is a healthy choice, but avocados have not grown to the same acceptance in some peoples minds.

Let's look at some fast fun facts about the appropriately nicknamed "butter pear".... avocados have about 10 grams of fat per 100 grams, and they also boast a very high amounts of beta-carotene, avocados are sodium and cholesterol free and on a per weight basis they have 60% more potassium than bananas! So there are a lot of positives about the avocados but some still wonder why they should choose an fruit with fat when nature has made most of the fruits fat free.

Like with olive oil and nuts, we are learning that there is a place in our diets for the right kinds of fats. Medical science has studied avocados because of their very high levels of MUFA's (mono-unsaturated fatty acids). One of these MUFA's, oleic acid has been shown in recent studies to decrease a woman's risk of breast cancer. And there are benefits for the guys too. "In a laboratory study published in the Journal of Nutritional Biochemistry, an extract of avocado containing these carotenoids and tocopherols inhibited the growth of both androgen-dependent and androgen-independent prostate cancer cells."

In another recent study published in the March 2005 Journal of Nutrition, scientists looked at the absorption of carotenoids from vegetables when eaten with and without avocado. There are significant increases in the bodies ability to absorb the carotenes, luteins, and lycopenes present in other components of salads and salsa when avocados are present. Lycopene absorption was increased by 4.4 times and luteins absorption was 15 times higher when avocado was ingested as part of the study control meals. So eating a little avocado along with other vegetables and fruits is an excellent way to improve your body's ability to absorb carotenoids while also receiving other nutritional-and taste-benefits.

Now for those avocado virgins out there who want to give these fatty fruits a try here are a few suggestions for use... Add a few diced cubes of a creamy avocado added to your salad and reduce or eliminates the need for a salad dressing or try a little mashed avocado and diced tomatoes eaten with your scrambled eggs is a wonderful taste treat to start your day. So enjoy this creamy green fruit in moderation as a healthy addition to your diet.

Ahh, Avocados - they are a good thing, enjoy then guilt free!

Wednesday, March 19, 2008

Snack ideas for busy people

Ever have one of those days when you know your going to be busy all day (ever have a day when you don't??) Don't rely on grabbing snacks on the run, plan ahead and pack healthy treats to energize you through the day. Some of these snacks can be kept on hand just in case the day gets a little crazy - I like to keep some almonds in the glove box of my car along with a power bar or two so that if I get caught short and don't have time for a proper lunch I can refuel on something healthy. Here are ten ideas for healthy snacks...

  1. Almonds (or any nuts)
  2. Grapes and Cheese string or cubes
  3. Apple slices with peanut butter
  4. Hard Boiled Egg
  5. Celery sticks with peanut butter
  6. Dried fruit – raisins, apricots, figs, dates
  7. Cucumber slices with cream cheese
  8. Pumpkin seeds
  9. Oranges, Bananas, Apples or any single serving fresh fruits.
  10. Popcorn (air-popped)
I have often heard financial advisers (especially during RRSP season) say that if you fail to plan then you are planning to fail. Apply this knowledge to your snacks. Don't just rely on picking something up from the local convenience store. Even with the best of intentions - I will just run in and buy an apple and some peanuts - we are often sidelined by the smells and sights of the fast food world. Avoid temptation - plan ahead. Keep healthy snacks in the fridge at home and remember to stash a few non-perishable items in your desk at work or the glove box of your car. The next time your stuck in traffic, on the way to the grocery store and your stomachs a growling you'll be thankful for those pumpkin seed!

Got any healthy packable snack ideas to share. Respond with a comment....

Sunday, March 16, 2008

Health Benefit from Pets

All too often we take Fluffy or Fido for granted. We complain about having to clean the litter box or take them for their evening walk but in reality we should be grateful for their existence as it has been documented that pets are beneficial to our health.

One study found that dog ownership increases the odds for survival in persons who have had a heart attack from 1 in 15 to 1 in 87. And cat owners, don't feel left out, a study of 4,400 Americans, age 30 to 75 found that the risk of heart attack was cut by one third if you owned a cat. Stoking a pet has been shown to reduce your risk of having a stroke too! People with pets have been found to have lower cholesterol and triglyceride levels when compared to people who did not have pets, even when matched for weight, diet, and smoking habits.

Along with the measurable benefits such as lowered blood pressure and heart rates, there are the immeasurable benefits of companionship. Just having another heartbeat around the house has been shown to keep seniors healthier and happier. It has also been documented that seniors with pets make fewer visits to the doctor than those without a pet. Many nursing homes as well as some psychiatric facilities have resident pets to keep the spirits of their occupants up.

So yes, they take from you - they need food, shelter, love and attention but whatever you give to your pets you get back in benefits to your own health. So go give Fluffy or Fido a big hug for helping to keep you healthy and happy.

Tuesday, March 11, 2008

Exercise instead of Insulin for Diabetics

I came across this article on Science Daily, Weight Loss More Effective Than Intensive Insulin Therapy For Type 2 Diabetics. and it grabbed my attention. Why are so many doctors prescribing drugs and health care plans paying for medical treatments that are just adding to the problem? (I'll leave the topic of why many health care plans, universal as well as private, in many cases will pay for expensive medications but will not assist with payments to gyms or personal trainers to those individuals willing to put in a little sweat equity to reduce their risk to another day - but I'll give you a hint, pharmaceutical companies and big money!)

Type 2 diabetes is a scary disease. It is the number one cause of blindness in the 20 to 74 yr old age group. Up to 20% of diabetics will develop kidney disease, many will require daily dialysis or a renal transplant to survive. Heart disease and stroke risk is significantly increased in those with insulin resistance. About half of the amputations done in the USA are a direct result of diabetic neuropathy. And there are many more medical complications which I have not listed.

While it may not possible for all diabetics to avoid complications or get off their medications entirely, a great many diabetics could reduce their risks and decrease their medication requirements by loosing weight. Sounds easy doesn't it! Well, I tell you it is not. Loosing weight is never easy and it becomes more difficult in those with insulin resistance. But this study showed that giving insulin dependant type 2 diabetics higher amounts of insulin just drives the fat molecules into the cells increasing the damage to those cells. “Giving more insulin to an insulin-resistant patient is akin to raising the blood pressure of a patient with high blood pressure to overcome resistance to blood flow. Instead, you would try to reduce the resistance”.
So what is an overweight diabetic to do? Well while it is not easy, loosing weight is a must. It comes down to calories in vs calories out. Making smart choices in food consumption is essential, and a regular exercise routine is a must. Even a small decrease in body weight, as little as 5%, has been shown to decrease the risk of complications in diabetics. It might not be easy, but the hard work would be well worth the efforts if you are facing the prospect of taking a drug that studies have shown will only make the problems worse in the long haul.

Saturday, March 8, 2008

Five surprisingly healthy activities

Too often when we think of the words fitness, we picture ourselves slogging away at repetetive motions at the gym or going out into the cold am hours before work for a run. Now those activities can be beneficial to overall fitness, but they don't exactly inspire grins and giggles. Instead, let's look at five activities that are great for the body and actually lots of fun to participate in.

Snow shoeing
We're pretty lucky to have the North Shore mountains in such close proximity to our downtown core. Often we just think of them being the playground for skiers and snowboarders, but snow shoeing is increasing in popularity in Vancouver for a few good reasons. First of all, it is budget friendly. With a trip skiing coming to nearly $100 these days with rentals, $15 for snow shoe rentals or $120 for purchase is a pretty good value. Pack a sandwich, grab a couple of friends and head on up to Seymour Provincial park for a little anti-city therapy. You can snow shoe in the ski resort for a small fee or head up the steep hill into the BC Parks Backcountry Access area for free. Despite the chilly temperatures, you can work up a good sweat fast, so remember to wear wicking layers of cloths and bring lots of water. Conditions can change rapidly on the mountain so be sure to have some safety equipment with you such as a flashlight, extra food and cloths and be sure to let friends know exactly where you are going to be in case you don't end up back at home when you said you would be.
Onto the caloric expenditure - this can vary wildly as it depends upon the speed, inclination, body mass and condition of the participant as well as snow conditions and other variables, but tends to range from 350-1000 calories per hour according to the American Hiking society. That's a pretty good burn for a calming walk along serene snowy trails. In addition the activity is low impact and builds both strength and endurance. So remember, chances are that if it's raining around Vancouver, it's a beautiful day up on the hills. Estimated burn: 600 cal/hr x 2.0 hrs = 1200 calories!

Lunchtime walk
This one should be a no-brainer but it is so easy to let it slip by. Most of us get at least a half hour for lunch - it doesn't really take that long to eat a sandwich or some day old pizza does it? Why not eat lunch quickly and slip outside for a 20 minute jaunt, or longer if you have it. It will help you feel energized for after lunch, burn a few calories, and maybe even help you avoid some annoying workplace gossip. Hey Peter - did you hear who Sam hooked up with this weekend? Nope, I was out having my lunchtime walk. See, it couldn't be easier to stay fit and avoid workplace nonsense. Estimated burn: 172 cal/hr x 0.5 hrs = 86 calories

Rollerblade the Sea Wall
Another benefit of living in Vancouver is access to all of the paved pathways for walking, running, cycling and my favourite - inline skating. Now this might lead you to think of tourists clumsily falling down, scraping their knees and requiring taxi rides back to the rental place. Once one becomes more comfortable on the eight wheels of death, there are considerable fitness benefits to be realized. Inline skates help you develop muscles along the entire length of the leg as well as the lower back and because of the smooth rhythmic stride, there is very little joint impact.
Caloric expenditure can range significantly depending upon speed, inclination as well as the efficiency of the skater but a moderate rate should burn about 570 calories per hour and high speed interval skating burns about 900 calories per hour. Just please mind the tourists.
Estimated burn: 900 cal/hr x 1.5 hrs = 1350 calories!

Night out dancing
This is one of the activities that is rarely considered to be a fitness oriented event, however, if you stick to water rather that beer or cocktails it can produce a reasonable burn. Dancing caloric usage also varies wildly based upon the type of dancing and the intensity, but it seems to average about 150 cal/hr for relatively high intensity forms. Let's say that you go out with your friends at 10pm and dance for most of the four hours until closing with a few 20 minute breaks (for water only!) we can see some great benefits.
Estimated burn: 150 cal/hr x 3.0 hrs = 450 calories!

Nookie
And I thought the estimates of caloric burn varied wildly with the other activities.... let's just say that this was the most fun to research. The variability is due to multiple factors - there is minimal hard research showing precise burn - most values are based upon estimates from other sport activities. Additionally, body weight, duration, intensity and style all contribute to the variation in numbers. But really, if you are going to be just sleeping otherwise, any late night expenditure is better than just resting, and unless you are the type that craves a sandwich afterwards, you are likely to enjoy cumulative benefits if you and your partner participate regularily. Columbia University produces some values based upon a 175 lb person engaging in the carnal sport for 30-45 minutes. Their values are higher than those quoted in "The Handbook for the Carnally Curious" of just 100 calories per session, but you can see the difficulty involved in making precise measurements.
Estimated burn: 400 cal/hr x 0.5 hrs = 200 extra fun calories!

Thursday, March 6, 2008

Portion Distortion - How aware are you?

Fast food restaurants have influenced our lives in many ways. Most noticeably we are consuming more calories without thought due to convenience and portion size. Twenty years ago a portion of fries in a fast food restaurant was about 2 ¼ oz and weighed in at just over 200 cal. Today, most fast food restaurants sell a portion of fries that is almost 3 times the size by weight (about 6 ½ oz) and a whopping 600 calories. And the soda pop that you order with those fries has grown too. Soft drink portions have grown from about 8 oz to mega cup sizes that now range up to 32 oz! While consuming four times the volume of soda pop you are consuming 4 times the calories. And soda pop calories are considered empty calories – meaning there is little or no nutrient value with those calories. They are all sugar!

Most of us need a reminder of what constitutes a portion. Of course a portion or single serving varies depending on the food or beverage being consumed. Here are some simple guidelines for assessing the quantity of food being served.


VEGETABLES AND FRUIT

1 cup of salad greens = baseball

1 baked potato = your closed fist

1 med. fruit = baseball

½ cup of fresh fruit = ½ baseball

¼ cup of raisins = large egg

GRAIN PRODUCTS

1 cup of cereal flakes = your closed fist

1 pancake = compact disc

½ cup of cooked rice, pasta, or potato = ½ baseball

1 slice of bread = cassette tape

MEAT AND ALTERNATIVES

3 oz. meat, fish and poultry = deck of cards

3 oz. grilled/baked fish = checkbook

2 Tbsp. peanut butter = ping pong ball

DAIRY AND CHEESE

1½ oz. cheese = 4 stacked dice or 2 cheese slices

½ cup of ice cream = ½ baseball

FATS

1 tsp. margarine or butter = 1 dice


Knowing what constitutes a portion will make it easier to control the calories you consume. Most of us have been fooled by the portion distortion of restaurants and have come to consume a much greater number of calories that we really need. By paying attention to the amount of food you put on your plate or for making a conscious decision about how much to leave for a “doggie bag” when in a restaurant you will be well on your way to cutting back your calories.


Give it a try, size up your meals using the guidelines above and see how well you avoid portion distortion.

Sunday, March 2, 2008

Is it worth it to buy organic?

I like good food. I like to cook. I even like to shop for groceries. I can honestly say I love going to the market in the summer months when the tables are overflowing with colourful, earthy smelling, fresh produce. When fruits and vegetables are from local suppliers I usually opt for local over organic. Unless of course we can get locally grown organic produce. Local is generally cheaper, fresher and by buying local I am helping to sustain our local economy. In the winter months, when produce has either been cold stored for months, or trucked up from warmer climates I pay more attention to my organic choices. Storing or shipping foods often necessitates the use of pesticides to help keep the products looking fresh even though they are weeks old. (I'll leave the topic of GMO for another day!)

Price is always a factor, but quality comes first. I have come across organic lettuce that was full of bug bitten holes - not very appetizing! Likewise limp or bruised product doesn't appeal to me whether it is organic or not. I will pay more for fresh looking, fresh tasting produce. I admit that I probably eat more fruits and vegetables in the summer months when my choices are more variable. By this time in the winter I am getting tired of apples and bananas have become a staple for breakfast on the go. Sadly I have worked my way though much of my supply of local frozen organic blueberries that I stashed away during the peak season last year. These tasty morsels I use in my smoothies! Bring on the warmer weather - I need a fresh fruit fix! But I have digressed... back to the question of is it worth the extra cost to buy organic.

"The U.S. Department of Agriculture found that even after washing, some fruits and vegetables consistently carry much higher levels of pesticide residue than others. Based on an analysis of more than 100,000 U.S. government pesticide test results, researchers at the Environmental Working Group (EWG), a research and advocacy organization based in Washington, D.C., have developed the “dirty dozen” fruits and vegetables, above, that they say you should always buy organic, if possible, because their conventionally grown counterparts tend to be laden with pesticides. They cost about 50 percent more — but are well worth the money."


The “Dirty Dozen”: Must-buy organic foods are:

Fruit
  • Apples
  • Cherries
  • Grapes, imported (Chili)
  • Nectarines
  • Peaches
  • Pears
  • Raspberries
  • Strawberries

Vegetables

  • Bell peppers
  • Celery
  • Potatoes
  • Spinach
Hopefully this has given you some insight into when to spend a little more for your produce.

Before I leave this topic I just want to add a few things about buying organic meats and poultry. I discovered a few years ago that when I bought hormone-free, free range chicken that I ate less to feel the same degree of fullness. This is not just my imagination. The regular supermarket chicken has been plumped up with hormones and often injected with water prior to being sent to market. The water adds weight to the chicken but does nothing for it's flavour. If you compare a highly processed chicken breast to a medication free chicken breast you will notice that the medication free breast is darker in colour - if there is any visible fat it is a deeper yellow. Why pay for water. Choose the free range chicken and enjoy a smaller portion. I have found the same to be true of organic beef. Try it and see if you notice the difference.