The American Academy of Pediatrics recently released new recommendations for vitamin D supplements for infants, children and adolescents to 400 IU a day.  This is in response to mounting research showing that many children are vitamin D deficient.

Children can get 400 IU per day from two to three 8 ounce glasses of milk or from a nutritional supplement containing 400IU of vitamin D. 

Previous guidelines were only 200 IU per day, but with Americans using more and more sunscreen or staying indoors, the skin is not making enough. 

How many adolescents drink 32 ounces of milk, the amount needed to provide 400 IU of vitamin D?  I know mine do not, especially not every day.  It is very difficult to get enough vitamin D from diet alone.  That's where a high quality liquid vitamin D supplement can play a crucial role in making sure your children are getting enough each day.

There are so many energy drinks or shots available now - how do you choose?  Here is one important ingredient to take a good look at before purchasing your next energy in a bottle or can.

Amount of sugar
Try to look for ones containing no more than 15 g per serving.  Some energy drinks contain huge amounts sugar and calories, so the energy boost you get is actually your blood sugar spiking which will most likely cause a crash later on.

Dare to Compare the leading energy supplements, drinks or shots. 

Make sure to look at the energy supplements serving size when comparing - some cans or bottles contain as many as 3 servings and most people drink the whole thing at one time.  If there are 2 servings and you consume the entire container, you would need to double the ingredient amounts including sugar, calories and caffeine.

Choose either sugar-free energy supplements or look for products made with a small amount of natural sweeteners like organic cane juice.

I prefer the organically sweetened version.  It has a great flavor and no aftertaste.  I find the perfect time to take it is right after lunch.  It gives me enough energy boost to get through the afternoon when I sometimes get a little sleepy at my desk writing my next blog post!  It lasts long enough to get through my workout after work or for playing volleyball that night.

Don't forget to view, vote and enter for a chance to win a year's supply of all day energy shot!  Enter now!

 

You plan for family vacations, plan for remodeling your kitchen and plan for your child’s activities each season.  But do you take the time to plan for your family to eat healthy foods?  If you answered yes, you are on the right track.  If you answered no, stick with me, I guarantee that you won’t have to carve a ton of time out of your day for meal planning.

First, let’s take an inventory. 
Who’s eating at your house in the next week? (I like planning by the week since most people grocery shop once per week)  If you have guests that require certain diet modifications (low sodium, vegetarian etc.), keep that in mind.  If not, just consider how many people live with you. 

Next, inventory your fridge/freezer and cabinets. 
This is crucial because most people let food go bad or stale because they fill up their fridge/freezer only to find freezer burned frozen broccoli months later and molded cheese a few weeks after they bought it.  Or they buy boxes or jars of something only to come home and realize they already had 4 boxes of crackers and 2 opened jars of spaghetti sauce in the fridge.  So, take an inventory of what you have every week or two.  If you have plenty, don’t buy it unless you have the shelf space and the use by date is a long time away, even if it is on sale. 

Make sure to check your supply of nutritional supplements for the family such as multivitamins, Vitamin C for cold and flu time and calcium and vitamin D for bone health.   

The final step involves planning out a few dinner meals and all lunches for the week.
If you don’t take leftover dinner for lunch the next day, figure out what you are running low on (lunch meat?  cheese?) and put that on your grocery list.  Now for dinner, what will you be cooking (and can you use up some of the food already in your fridge/freezer and cabinets)?  Add anything to your grocery list that you don’t have and will need. 

Looking for meal ideas?  There’s no shortage of cookbooks or websites you can turn to for cooking ideas.  My favorites are:

• More Matters from CDC (all recipes are heart healthy and you can search by a number of criteria):
• Cooking Light:
• Food Network’s Healthy Recipes:

Shopping 
Stick to your list and check out the store’s circular for sales.

The new energy shot site has been live for a few days and it has been very interesting and exciting to watch the results of the voting for the energy videos.  These videos were submitted by students from the American Film Institute in California, a very prestitgous film school.

I'm not going to reveal who is winning so far but I have to say it is very surprising! 

All of the videos are also featured on You Tube! 

"Castaways" is one of my favorites - watch it here http://www.youtube.com/watch?v=kWPQos78JA8 .  The quality of this video and all the energy videos is amazing.

Make sure to view, vote & win now!  You could win a year's supply of energy the natural way - an energy supplement drink without all the sugar or artificial ingredients and only 2 oz. 

Which ones are your favorite and why?  Send me your comments!

The new ALL DAY Energy website is now live at www.wellesseallday.com!  The new site features videos submitted by American Film Institute students.  You can view the videos, which are also featured on You Tube, and then vote for your favorite.  The videos are fun to watch and very well done.

After voting enter the sweepstakes for a chance to win a year's supply of energy plus lots of other prizes.

The new site explains how the ingredients in the energy shot work together to give a natural energy boost and maintain mental focus and endurance in the "How it Works" section.  Once of the articles by expert Marie Spano, MS, RD, talks about what to look for in choosing an energy drink or shot.

Also included is information about B vitamins and caffeine and exercising.  Great information! 

The goal of this new site is to give the more comprehensive information than any other energy supplements or drinks currently on the web.  I think we have accomplished this in a fun and informative way.

Visit the new site now at www.wellesseallday.com and vote for your favorite video!

In case you haven't heard, October is Breast Cancer Awareness Month. The National Breast Cancer Awareness Month program is dedicated to increasing public knowledge about the importance of early detection of breast cancer. Fifteen national public service organizations, professional associations, and government agencies comprise the Board of Sponsors, who work together to ensure that the NBCAM message is heard by thousands of women and their families.
 
You can check their website for more information at www.nbcam.org

This really hits home for me, as I have had two aunts on my mother's side suffer from breast cancer.  Both of them came very close to not making it and one is still very sick.  My grandmother also had breast cancer many years ago but is also a survivor.

I just turned 40 and am planning on getting a mammogram as soon as possible, although I know I should have had one before now.  But I know it's very important to get one for early detection and with my family history, it's even more critical.

Vitamin D & Breast Cancer

Newly available data on worldwide cancer incidence have shown a link between deficiency in exposure to sunlight and breast cancer according to researchers - see article  Those who were deficient in Vitamin D were nearly twice as likely to have their cancer recur or spread over the next 10 years, and 73 percent more likely to die of the disease. 

Breast cancer is the most common cancer in women. About 184,450 cases and 40,930 deaths from the disease are expected in the United States this year

Help celebrate Breast Cancer Awareness Month and schedule to get a mammogram now and help spread the word to your women family and friends.

Here is a great blog about life with breast cancer - Kathy Ellen's Breast Cancer Blog

I love to walk and hike and I used to run, but the older I get the more my knees hurt.  Lately, I have noticed that my knees make a strange sound when I bend them.  A friend of mine recommended some great knee braces from Nikken and they do help a lot, especially when it is cold out. 

I also take the liquid glucosamine and chondroitin supplement on a daily basis.  My greatest fear is not being able to walk and hike when I get older because my knees hurt too much or needing to have knee surgery later. 

Strengthening the muscles above around the knees can also help tremendously such as the quadriceps and hamstrings.  Exercise keeps your joints from stiffening and provides needed support, making movement easier and reducing joint pain.

Here are some great exercises for these muscles from Jen Mueller, a certified trainer, from the Spark People website. 

STRETCHES

1. Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 - 10 seconds and release. Repeat 5 times on each leg.
2. Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.
3. Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 - 5 inches off the floor. Hold for 5 - 10 seconds, then release. Repeat 5 times on each leg.
4. Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.

STRENGTH TRAINING

1. Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.
2. Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.
   
3. Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible.)
4. Abductor Raise: Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
5. Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 - 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
6. Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too!
7. Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.

Always check with your doctor before beginning an exercise program. These exercises are designed to help, not hurt. If you experience pain at any time during the exercise, stop. Pain is your body’s way of telling you that something is wrong.

You can ice your knees for 10-20 minutes if they are sore after doing these exercises.


 

 

Setting the right goal is the most important step in starting a new fitness program... unfortunately it is often underestimated or completely overlooked.  How often do you hear people tell you that they joined a health club last year, but never go? Or they lost 5 pounds only to put back on 10? These unfortunate endings could have been prevented if the right goals were established in the beginning of the process.  

So how do you set the right goals and then actually achieve them?

The first thing to keep in mind is that most fitness related goals need at least 12 weeks for you to see measurable results.  Most people give up just about the time their bodies start changing.

Secondly, you need to focus on one primary goal at a time. Then it is important for you to have a way to monitor and track how you’re doing during the process.  And finally after the 12- weeks are over, you should re-establish a new goal based on your training results.  In doing so you are creating smaller more manageable goal increments. Success of any type often happens in small steps rather than unrealistic leaps.

Use the following steps to select the right fitness goal:

Meaningful: Make sure you’re goal is something that is truly meaningful in the ‘now’...

List 3 things you really want to change or improve about your body (in order of priority)
1.
2.
3.
(For example: 1. Lose weight; 2. Improve Joint Health; 3. Tone up)

Measurable: Now look at the three goals you listed and decide if and how you can measure them.

1. ____________________________
2. ____________________________
3. ____________________________

(For example: Lose weight: measure by scale; Feel better: self evaluation of energy level; less joint pain; Tone up lower body: tape measure)

Manageable: Take another look at your potential goals and decide which might be the most manageable, realistic and achievable over a twelve-week training period.

List the increment you would be trying to achieve per week.
1. __________________per week
2. __________________per week
3. __________________per week

(for example: Lose weight: 1 pound; Feel better:10%;  Tone up: lose ¼ inch off hips and/or thighs)

This process will help you recognize which of your potential goals might be the best to work on first.  Once you have achieved your goal, you can continue on the same path, advance the measurement or start working on one of the remaining two goals.

This systematic approach to goal setting and achievement can make the difference between ‘success’ or ‘depress’ when it comes to your next fitness program... so get goal setting and GO!

Is your food enough?

How do you know if you are getting what you need from food or when you may need a supplement?  That depends on what type of supplement you are interested in.  I group them into two categories: 

1. Vitamins and minerals
2. Other supplements for general health and wellbeing

First, vitamins and minerals. 
It is not easy to get all the vitamins and minerals you need from your daily diet unless you eat a decent amount of food, choose high quality nutrient-rich foods the majority of the time and vary your diet (versus eating the same 30 or so foods each week).  There are some nutrients that just are not prevalent in many foods such as vitamin D (though it is fortified in some foods), copper and vitamin E. 

Do you need a multivitamin mineral supplement?
It is wise to take one especially if you are a female, vegetarian or vegan, dieting, elderly or you don’t eat a well-rounded nutritious diet full of fruits, vegetables, healthy fats and good quality sources of grains and protein.  Remember, you don’t need anything that says “mega” on the front or has 2000% of any vitamin or mineral.  Just because something is good for you, more isn’t always better.

A recent survey said 72 percent of Physicians think its a good idea for their patients to take a multivitamin.
 
The “other supplement” category. 
Many supplements that fall into this category are those you aren’t going to get from food or is hard to get in sufficient  quantities.  Will you benefit from taking glucosamine and chondroitin supplements?  Omega 3 fats?  Calcium and Vitamin D?  Coenzyme Q10?  First, always ask your personal physician or the specialist you see.  Make sure they take the time to explain why any supplement may be beneficial for your health.  Next, do your own research.  Look on reputable .gov or .edu websites. Or, check out our government’s information on dietary supplements:

http://www.cfsan.fda.gov/~dms/ds-savvy.html

A new study just released revealed the five top reasons why physicians recommend dietary supplements to their patients.  The Life Supplemented Healthcare Professionals (HCP) Impact Study found that a majority of physicians - 79% - recommend supplements to their patients for these health reasons:

1. Bone Health 33%
2. Overall health and wellness 32%
3. Joint Health 29%
4. Heart Health 26%
5. Maintain healthy cholesterol 22%

The physicians were not asked to specify which supplements they would recommend for each condition; however, there are certain supplements that are widely recognized for each of these health areas.

1.  Bone Health - Calcium and Vitamin D are widely recognized and recommended for maintaining bone health and managing osteoporosis

2.  Overall health and wellness - This survey found that 72 percent of physicians think its a good ideas for patients to take a multivitamin. 

3.  Joint Health - Glucosamine and chondroitin supplements have been shown in clinical trials to aid in joint discomfort and mobility often caused by osteoarthritis.

4.  Heart Health - Omega-3's, EPA and DHA, found in fatty fish such as salmon are often taken for many health reasons, including a healthy heart.  Other supplements include vitamin E and B vitamins. 

5.  Maintain healthy cholesterol - Soluble fiber is known for its cholesterol-lowering effects and plant sterols are becoming popular also.

Top supplements used by the 72 percent of physicians who say they use a dietary supplement:

1. Multivitamin
2. Vitamin C
3. B vitamins
4. Vitamin D
5. Vitamin E
6. Calcium

Read more about this study here

 

Happy Friday!  I just came across a great new study recently released by the University of Michican on Calcium and pregnancy.  Although I am long past the pregnancy stage (my kids are 16 & 12), I think this is very important for all women who are pregnant or thinking about having a child anytime soon.  The more you can do to have a healthy baby the better.

This study shows that women who take 1,200 mg of a calcium supplement daily have a 31 percent reduction in the amount of lead in their blood, reducing fetal and infant exposure. 

" Lead exposure during fetal development and infancy can cause low birth weight or slow weight gain after birth, cognitive defects such as lower intelligence scores, lower motor and visual skills, or even miscarriage. Damage from lead exposure and poisoning is usually permanent."

Read more about this important study now!  Read

It’s back to school time already!  With our busy schedules before and after school it can be difficult to find time to exercise for anyone in the family unless the kids are in an organized sport like soccer or baseball. 

One scary statistic is that although over 25 million American children are participating in organized sports, we still have a huge group of de-conditioned children who aren’t getting off the bench (or couch for that matter)—we have 50% more overweight children than 20 years ago and 30 to 60% of today’s kids have at least one risk of heart disease by age 10.

Our schools have cut back on physical education to the point where the non- athlete has very little physical movement opportunity throughout the school day.  PE is no longer mandatory in high school past the 9th grade, and most elementary schools don’t have the budget for a fitness professional, which basically leaves PE to unequipped and overburdened homeroom teachers.

Basically we need to face up to the fact that our children’s health and fitness program has to start with family lifestyle choices...and what better time then the ‘back to school’ season to start a new family fitness program.

Here are some helpful hints to get your family moving in the right direction:

• Help your kids learn to enjoy physical movement...This starts with you, be a positive role model!
• Provide them with a wide range of sports and fitness activities. Keep in mind that a wide variety of physical experiences carry over into ones ability to enjoy recreational activities, so try not to limit your child’s choices.
• Volunteer whenever possible to help out with sporting teams and or school fitness programs. It gets you out there and shows your kids that you really care.
• Make it clear to your child that physical activity is good and needs to become an integral part of daily life.
• Find excuses to move more, whether it’s walking with them to school or racing them during simple tasks like taking out the trash or carrying in the groceries.
• Keep a activity chart on the wall and start a friendly family competition based on how many minutes a week you do some type of organized exercise.
• Reward positive physical changes... create your own biggest ‘winner’ contest.
• Avoid getting your child into a highly competitive sport too soon (typically before 8) and make sure they are mature enough to know what they are committing to if they join a specialized team.
• If playing organized sports, praise them for what they do well or try to do well and don’t worry about the score or the competition.

Most importantly, Have Fun!  You may find that you that you enjoy it as much as your kids and have more energy than before!

I'm so excited!  We are getting ready to launch a brand new website for our energy supplement very soon.  This is always one of the favorite parts of my job - creating and launching fresh new websites with all new features and graphics. It's like buying a new car or a whole new wardrobe. We have been working hard on this site for a couple of months now and its really looking great. 

We decided to do this as a separate website enable to give in-depth information about the energy 2 oz shot, but also present it in a really fun and dynamic way.  It will feature such pages as "Dare to Compare" and "People are Talking" and "How it Works".  Visitors will be able to get in depth information on the ingredients and other news and information regarding the energy drink.

The site will also feature videos for visitors to vote on.  These videos were submitted by first year film students from AFI - American Film Institute - a very prestigious film school in California.  Each film student was told to incorporate the energy product into the video in a fun and creative way.  They turned out amazingly great!  These students are really talented.  Make sure you check them out and vote on your favorite and then enter to win the Viewers Choice Video Sweepstakes for a year's supply of energy!

Check back soon to find out when the site launches and to vote on your favorite video!

Previously I covered cardio-respiratory equipment for seniors.  Cardio is important but you need to balance that with strength training as well.  Many seniors feel reluctant to use weights either because they don't know how or are afraid they will injure themselves.

• In the weight room seniors may want to stick with the circuit machines if balance is an issue.  They may also need to omit certain exercises all together if they have joint limitations or suffer from for low back problems.  For this reason it is wise to hire a personal trainer when training in a gym.  A certified fitness professional should be able to help seniors recognize limitations, select the right exercises and spot proper movement execution. 
   
• Lightweights, exercise bands and balls offer seniors a great option because they are not as intimidating as heavy weight room equipment. The portability and handling ease make them ideal for senior strength training programs.  Some of these exercise devices are even designed with special gripping features, which make them easier to handle and hold like these here, soft weights and compressible balls. 
  
• Some seniors may need to wear a weight-training glove to improve grip and/or protect sensitive skin on the hands when handling weights or resistance bands.

• Another equipment consideration when training is joint stability and protection devices... This is where a physician’s recommendation should come in.  It could involve orthopedic braces or raps for the wrist, low back and knee.
   
• Some physicians will recommend water exercise for seniors with severe joint pain or limitations.  The water acts as a natural body support and the buoyancy factor keeps stress off joints.  Even for water exercise there are a variety of floatation and resistance devices that can to help make the most out of a water workout.  

Flexibility training equipment is pretty much the same for senior as any adult exerciser:

·        A comfortable floor mat is a must if seniors are planning to stretch on the floor.

·        A stretching strap is also helpful for leveraging limbs into a stretch position.

·        A rolled pillow or towel for neck support is also recommended for when lying on ones back.

One note on stretching:
Some seniors do not feel comfortable moving up and down from the floor.  Thus stretching can be done from a seated position, while standing behind a chair or even while lying on a firm bed or couch.  It is also a good idea for seniors with balance issues to have a sturdy chair nearby if moving down onto the floor for stretching.

Part 3 of Exercise Gear for Seniors

Exercise Equipment for Cardio Exercising

Senior fitness equipment is a broad area, which I will cover based on what is relevant when conditioning the heart verses the skeletal muscles of the body.   

Lets start by discussing senior cardio-respiratory equipment:

• In general the stationary cardio machines are built for any adult user, but some offer features that better address senior adult’s special needs.  For example, if a senior has problems maintaining good posture or balance, they will want to use the machines that offer back support or take place from a seated posture. 
    
• If seniors have a specific joint that doesn’t function like it use to or joint pain issues, for example the knees or low back, they will want to find the equipment that places the least stress or weight on those areas.  This might mean a glider style machine that distributes the workload between the arm and leg muscles, or a recumbent bike that puts the back in a more comfortable posture. 
  
• If seniors are into outdoor cardio activities like walking or jogging a pedometer is a great tracking tool.  Look for one that has easy to read numbers. Many aging adults feel more comfortable accumulating their cardio-respiratory training minutes throughout the day.  By wearing a pedometer seniors can easily track their daily steps.  Harvard research has shown that as little as 6000 steps a day correlates to a lower death rate. http://walking.about.com/cs/measure/a/locke122004.htm
   
• A heart rate monitor is also a helpful device to insure a person is training at the right intensity.  Keep in mind that some seniors are on heart medications that are designed to keep the heart rate from elevating thus a electric monitor may not reflect how hard they are truly working.  In these cases seniors will need to base their intensity on how they are feeling during the activity and try to stay in a moderate to somewhat hard perception range.
  
  Always check with a doctor before starting any exercise program and he may be able to advise you further on what exercise equipment to use and how to manage joint pain and arthritis with exercise. 
  
  My next post will discuss strength training options for seniors.  Be sure to check back!  If you have any helpful tips or advice, please comment below. 

Part 2 of Series on Exercise Gear

Exercise Wear
One of the first questions I often get when doing senior fitness orientations at my health club is ... what should I wear when exercising?  Well besides the right shoe (see part 1: Does the shoe fit) the next most important thing to have is the right exercise clothing.  Three things to think about when selecting your exercise where are comfort, breath-ability and layering.
 

• When it comes to comfort seniors will want to make sure clothing covers what they need to but doesn’t restrict full range movement or have any tight or irritating elastic banding. 
  
• By breath-ability I mean the ability for the material to release heat energy and possibly even decrease the sweat on your skin, often referred to as wicking sweat away.  This type of material helps with the evaporation of sweat and is quick cooling. Wicking-material clothes are typically found in the running or walking department of sporting good stores.
   
• And last but not least is the layering factor.  As we age our internal body temperature seems to be a bit out of whack.  I find that half my senior exercisers are always too cold and the other half heats up too fast.  It takes a bit longer for senior bodies to catch up with environmental changes... Thus those who are cold have a hard time warming up and those who run hot have a harder time cooling off.  Therefore, having a way of warming up or cooling off by putting on or taking off an extra layer of clothing is important.  For the cool senior it will be important to always bringing along a sweat or fleece jacket.  For those hotties it means making sure that they have short or non sleeved shirts on under their outer-wear and switching to shorter pants or legging.  
  
  In my next post I will talk about choosing the right kind of exercise equipment depending on why kind of exercises you want to do.  Remember exercise is very important for overall bone and joint health as you get older.  It's important to stay active and keep those joints moving!
  

Please come and join us at one of our largest events this year!  We will be attending the AARP Life @ 50+ show in Washington, DC, September 4-6.  We are excited to meet our consumers face to face and hear their stories about how our products benefit their lives and introduce them to our new product offerings.  The show will be held in the beautiful Walter E. Washington Convention & Exhibition Center in Washington, DC. 

Make sure to stop by and see us at booth #3135. 

We will have live samples available of our liquid glucosamine chondroitin, liquid calcium, and energy products.   Along with great exhibits the event will include celebrity speakers and concerts.   Attendance at the event is expected to be approximately 30,000 people giving us a chance to talk to many people while we are there.

Print this article and bring to the booth and you will get you a FREE gift at our booth!
 
For more information on this event click here.  See you there!

Life@50+ | National Event & Expo

Washington, DC, September 4–6, 2008

Have you heard this term and wondered what it means and how it affects your health?  Choosing foods with a lower Glycemic Index or GI can make a difference in your long-term health, by reducing the risk of heart disease and diabetes and aiding in weight-loss. 

 

The glycemic index (GI) classifies carbohydrates based on how they affect one’s blood sugar levels compared to an index food (typically glucose or white bread).  So, carbohydrates that are digested quickly and also absorbed rapidly have high a high GI and carbohydrates that are digested more slowly (think of a fiber-rich apple for instance) have a low GI. Several factors affect the GI of a food including processing, cooking, the type of starch and sugar present, and the presence of various food components. 

 

In addition to the GI itself (which is based on ingesting 50 grams of the type of carbohydrate you are eating), the total amount of the carbohydrate you eat will affect how quickly your blood sugar rises.  Also, the presence of fat and fiber in a meal will slow down the digestion process thereby blunting a rise in blood sugar levels.  Proponents of the GI say that choosing foods low on the GI will help people feel better, control their weight, manage blood sugar levels, keep you full longer and lower the risk of some chronic diseases such as Type 2 diabetes and heart disease.

How do different types of sugar stack up? 

• Plain table sugar has a GI of approximately 58
• High fructose corn syrup ranks in at 85-92
• Fructose has a GI of 12
• Agave (with 90% fructose) has a GI of 11
• Maple syrup is about 54  
• Honey ranks from 32-58, depending on the source  

Sports drinks and most energy drinks have very high glycemic indexes, contain food colors and other non-natural artificial chemicals, and are acidifying to the body.  Instead, look for an energy supplement sweetened with organic cane sugar which as a very low GI of about 10.  The high amount of sugar contained in most energy drinks such as Monster Drink or Red Bull cause a sharp rise in blood sugar which gives the energy rush.  However, a crash will quickly follow once your blood sugar levels drops.

 

Look for a natural energy supplement containing B vitamins and antioxidants such as Green Tea for a healthy, sustained energy level without the crash.

 

For more information on where foods rank, go to: www.theglycemicindex.com and use the free GI Database.  www.Mendosa.com is also a great source.

 

 

 

Tired of feeling tired all the time?  You are not alone.  More than half of us say we're tired on a regular basis.  If you're like me, being tired keeps you from doing the things that could actually help boost energy levels.  Things like exercising or cooking a healthy dinner.  It's too easy to stop and get a pizza because you are "too tired" to cook or hit that snooze button one more time in the morning!

Here are some tips to keep your energy at a more even level throughout the day.

• Take a quick walk in the morning, preferably outside in the fresh air.  It's hard at first to get up, but once you are it feels great.  It increases the amount of oxygen to your brain and makes you more alert, which will help get you through the rest of the morning.
• Have oatmeal for breakfast.  Oatmeal is better than sugary cereals, which will give a "sugar high" and then a crash later. 
• Make sure to take your nutritional supplements every day!  It's easier to remember if you take them at the same time.
• Drink a cup of coffee or instead have a healthy energy supplement drink with B vitamins for sustained energy and antioxidants like Green Tea.
• Do more difficult tasks in the morning when you are at your best.
• Eat a good lunch with high protein and a piece of fruit and then take another short walk of 15-30 minutes to get the blood flowing again.
• Drink plenty of water throughout the day to stay hydrated.
• Have a mid-afternoon snack with some carbs such as a high-fiber granola bar
• Try these simple exercises for quick energy here
• On the way home, listen to some energetic tunes and de-stress.  Use this time to do some deep breathing.  Listen to upbeat music while cooking dinner.
• Slow down about an hour before going to sleep.  Try to get at least 8 hours of quality sleep to rejuvenate for the next day.

Having the right gear can make a huge difference in physical performance as well as personal safety during exercise... and this is especially true for senior adults in preventing joint pain and other issues.  As we grow older our fitness needs shift due to age-related changes in our body.  These changes make a difference in the type of exercises we should do, the way we should suit up and the equipment that will be most comfortable to use.  In my next few posts I will discuss my top ten must haves that are important for everyone, especially active seniors.

 

#1 – The Right Shoes

The #1 problem I see when training senior adults has to do with their shoe choice.  By the time we hit our ‘golden years’ we often have one or more joint related problems that affect our ability to balance and/or maintain a proper walking gate.  A non-supportive, poorly designed or worn-out fitness shoe will only exacerbate these problems. 

So my ‘Golden Gear’ tip #1 is to check with a foot care specialist or orthopedist as to the best fitness shoe for your particular foot and movement mechanics.  You may need special orthotic inserts.  And if you have diabetes or skin issues you may also need special socks to reduce skin irritation.  These are available on-line as well as through specialty footwear store. (see www.footsmart.com/diabetes).

 

What is the main purpose of your shoes?

Another common misconception, when it comes to fitness shoes, is the belief that all fitness shoes are created equal.  This is certainly not the case.  Fitness shoes come in a variety of models designed to enhance and support the type of activity you intend doing.   A running shoe is built to properly cushion the mechanics of running and a walking shoe is designed with the foot strike of walking in mind.  A cross trainer or gym shoe provides a more solid base with lateral support to allow you to move from strength exercises to cardio equipment. 

 

It will be important that you choose and use the shoes as they are designed, which may mean you have more than one style in your closet.  A reputable shoe store should be able to advise you as to the specific features and design of the shoes you are considering. Also remember to change your shoes at least once every four to six months (if exercising on a regular basis).  The inner support systems may be broken down as well as the outer tread, which can increase the risk of falls.

 

Go check what shoes you are currently using.  Do you need new ones?  Are they the right kind?  Remember, proper gear starts with the feet, so don’t wait.  It may help prevent injury later on.

 

Next Post:  #2 – Comfort Clothing!