Energy Supplements

If you think you are getting all the essential vitamins and nutrients you need from food, try keeping a diet record for a few days and having a dietitian look over it. I’m willing to bet there’s something missing.  It’s not because you haven’t been diligent, trust me, even the most well rounded diets are falling short on something. Why? Because there are just some nutrients that are not very prevalent in commonly eaten foods.

According to nationwide data from the National Health and Nutrition Examination Surveys, here are the essential nutrients that are most often missing from our diets:

• Fiber – most Americans get about ½ of the fiber they need everyday to prevent constipation, enhance satiety (that feeling of fullness that comes from a variety of factors including “bulk” in our diet) and keep cholesterol levels down.

How can you get more? - load up on fruits and vegetables. Have at least one serving at every meal (preferably more than one when it comes to vegetables).

• Phosphorus – we need phosphorus for healthy bones and teeth, growth, maintenance and repair of cells and tissues and energy production.

How can you get more? - concentrate on meat and milk, the two best sources of phosphorus.

• Magnesium – is vital for over 300 biochemical reactions in the body including bone health, muscle and nerve functioning.

How can you get more? - the top sources of magnesium are halibut, almonds, cashews, soybeans and spinach followed by mixed nuts, cereal, peanuts, peanut butter and potatoes.

• Calcium – is vital for more than just bone health. It is important for muscle, nerve and blood system functioning.

How can you get more? - dairy is your best bet for calcium. If you avoid dairy for some reason (and remember, even people with lactose intolerance can tolerate some dairy), opt for calcium and vitamin D fortified orange juice, soy or rice milk and take a calcium and vitamin D supplement (or other fortified products such as whey protein powder).

• Vitamin D – is vital for bone health and joint health as well as many other functions in the body (vitamin D receptors are found throughout the body).

How to get more?  - for sources of vitamin D choose fortified milk, salmon, mackerel, tuna fish, fortified yogurt or orange juice, mushrooms exposed to UV light.  However, getting enough vitamin D from just food alone or the sun is difficult.  Taking a liquid vitamin D supplement is a great way to make sure you get enough each and every day.

The best advice of all is to vary your diet. Dietitians often advocate variety because the more foods and beverages you choose from, the more likely you will be to consume an array of essential nutrients (and get at least some of these key ones that are often missing).

 

Have you purchased any of them yet?  The ones with the strange looking bottoms?

Tone your buttocks, boost the lymphatic system, increase your energy level, burn five times more calories, reduce leg cellulite, improve posture, increase vertical jump... The new functional, health-enhancing shoes on the market are capturing the attention of the fit and unfit with claims that range from reasonable to ridiculous.  Let’s see I can sift through the hype and find some hopeful sense surrounding this growing trend in fitness shoes. 
What’s behind the technology?

Earth shoes, Skechers Shape Ups, Reebok Easy Tone, Tonewalker, Spring Boost, Chung Shi, ASGI, MBT, Fit-Flobs are just a few of the growing list of fitness/health shoes that have hit the market in the last few years.  Each touts that their unique design and technology offers the user a way to get greater health and fitness benefits out of every step.  Is it possible to build a shoe that does the work for you? Or is this simply the latest attempt to sale the consumer on a ‘no sweat’ fitness fix?

The majority of these shoes are based on negative heel technology, destabilizing technology or a bit of both. Negative heel technology (sometimes called dorsiflexion technology) is a shoe design which builds the outer or inner sole of the shoe in such a way as to position the foot in a slightly dorsiflexed position (heel below forefoot).  This is the exact opposite position achieved when wearing shoes with heels.  It is also the position used when stretching the calf muscles. 

Manufactures of these shoes claim that a slightly dorsiflexed position creates higher activation of certain leg and hip muscles as well as enhances vertical jump ability.  They also claim that the negative heel position has a corrective effect on standing posture while at the same time balancing the strength and flexibility of the muscles surrounding the ankle joint.  Research performed by one such shoe company (Spring Boost) has shown an increase in electrical activity in certain muscle including the hip, thigh and lower leg as well as improvements in vertical jumping height.  Other health related studies have been more observational in nature. 

I personally supervised a group of about 20 women who used a negative technology shoe over a 12-week period.  The group performed a series of general fitness and body composition tests before and after the training period. They were also given a specific fitness program to follow three times a week that utilized plyometric (jump) moves in conjunction with walking.  All of the participants who followed the program experienced beneficial results including weight loss and improvements in cardio-respiratory markers.  Those who did not perform the exercise program did not see improvements. Thus the question remains, was it the ‘technology’ or ‘programming’ that made the difference?  In terms of comfort and likeability of the shoe it was about a 60/40 split.  Slightly more than half of the participants really liked the negative heel design and felt it improved their training and walking technique. 

The others did not like the way the shoe felt during activity or experienced some discomfort in one or more joints (spine, hip, knee or ankle).   
The second technology involves designing a shoe sole to destabilize the body during standing and movement. The theory is that your body will reactively activate more core muscles to aid in balancing the body when placed on an uneven or less stable surface.  By designing a shoe with an uneven or rocking sole you are basically creating a wobble board effect with every step.  Research has shown an increase in muscle activation when the body is subjected to destabilizing forces. Caloric expenditure studies are a bit sketchier with company claims from twice as many to five times as many calories burned per workout. 

There are 39 studies on one such shoe (Masai MTB shoes), of which nine have been published in peer-reviewed journals. Researchers found that wearing MBTs works small muscles around the ankles, improving the wearer's balance over time. They also found people wearing MBTs consumed 3% more oxygen—roughly equivalent to calorie burn—compared with individuals wearing a control shoe. This may also be accredited to the fact that these shoes weight almost twice as much as a typical walking shoe. Reebok commissioned a study from the University of Delaware, which tested five women on a treadmill with electronic sensors on their muscles. Electrical activity in the butt muscles—representing muscle movement—was 28% greater for the EasyTone shoes than for a typical Reebok walking shoe used as a control. Electrical activity was 11% greater for the hamstring and calf muscles while wearing the EasyTones. The test involved only 500 steps, and Reebok acknowledges that the effect may diminish as wearers get used to the shoes (http://www.berkshirepartners.com/docs/Shoes%20That%20Rock%20Your%20Muscles.pdf.)

In working with destabilizing fitness equipment for many years (bosu balls, wobble boards, slide boards, soft disks) I have found that clients do sense greater activation in their core muscles during balance training exercises.  But with that said I should also warn you that exercising on such surfaces demands concentration and attention to proper body mechanics.  I typically recommend supervision when using destabilizing devices because the risk of improper movement technique is much higher. 

I would not suggest this type of shoe challenge for a person who is extremely deconditioned or lacking in body control and alignment awareness.  The risk of mishap or misalignment during walking might be greater than the benefits. Thus these shoes should be used with caution and proper progressive training techniques.  
 

Manage Blood Pressure
Every adult should have his or her blood pressure checked regularly. High blood pressure is often symptom-less but it can damage your heart, arteries and organs. When your blood pressure is high, blood is forced through your arteries causing microscopic tears in artery walls that can turn into scar tissue. This damage creates a good surface for plaque buildup and decreases the elasticity of your arteries. Arteries that are not elastic and also narrowed due to plaque buildup, don’t deliver enough oxygen to each organ. Plus, plaque buildup increases the risk of developing a clot which, when dislodged and stuck can lead to heart attack or stroke. The best steps you can take to prevent high blood pressure include:

• Eat a heart healthy diet (to limit plaque buildup)
• Avoid tobacco
• Manage stress
• Engage in regular physical activity
• Maintain a healthy weight
• Limit alcohol consumption

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Manage Triglycerides and Cholesterol
Triglycerides are the form of fat in the human body. High blood triglycerides increase the risk of heart disease in some people according to the American Heart Association. There are two main categories of cholesterol, LDL and HDL.  LDL, or low-density lipoprotein carries cholesterol in the blood. Too much LDL and cholesterol will deposit itself on artery walls. There are 4 types of LDL and very low density LDL is the most artery-clogging.  HDL, high density lipoprotein, is otherwise known as your “good cholesterol.” It carries cholesterol to the liver and may be protective against a heart attack.

The best way to manage both triglycerides and cholesterol is to eat a heart healthy diet {link to that section}, maintain a healthy weight {link to that section}, and cut down on alcohol consumption (which can increase triglyceride levels).

Keeping Blood Sugar Levels Stable
Keeping your blood sugar levels stable can do a few good things for your heart. First, it can decrease the likelihood that you’ll develop pre-diabetes or diabetes. Secondly, when your blood sugar levels are high, and you don’t need that sugar for energy (i.e. you aren’t off to go run a marathon), your pancreas will work overtime to release insulin to lower blood sugar and it does this by increasing triglyceride synthesis and storing triglycerides in fat tissue.

To keep blood sugar in check:

1. Lose weight
2. Watch your intake of sugar, white bread and starch (examine food labels and choose lower sugar versions of food)
3. Cut out partially hydrogenated oils
4. Exercise – this will use blood sugar so your pancreas doesn’t have to work so hard

 

Women with breast cancer should be given high doses of vitamin D because a majority of them are likely to have low levels of vitamin D, which could contribute to decreased bone mass and greater risk of fractures, according to scientists at the University of Rochester Medical Center.

In a study of 166 women undergoing treatment for breast cancer, nearly 70 percent had low levels of vitamin D in their blood, according to a study being presented Thursday, Oct. 8, at the American Society of Clinical Oncology's Breast Cancer Symposium in San Francisco. The analysis showed women with late-stage disease and non-Caucasian women had even lower levels.

"Vitamin D is essential to maintaining bone health, and women with breast cancer have accelerated bone loss due to the nature of hormone therapy and chemotherapy. It's important for women and their doctors to work together to boost their vitamin D intake," said Luke Peppone, Ph.D., research assistant professor of Radiation Oncology, at Rochester's James P. Wilmot Cancer Center. He is a member of the National Cancer Institute's Community Clinical Oncology Program research base in Rochester.

Scientists funded by the NCI analyzed vitamin D levels in each woman, and the average level was 27 nanograms per milliliter; more than two-thirds of the women had vitamin deficiency. Weekly supplementation with high doses of vitamin D -- 50,000 international units or more -- improved the levels, according to Peppone's study.

The U.S. Institute of Medicine suggests that blood levels nearing 32 nanograms per milliliter are adequate.

This problem is not unexpected, Peppone said, because previous studies have shown that nearly half of all men and women are deficient in the nutrient, with vitamin D levels below 32 nanograms per milliliter. Vitamin D, obtained from milk, fortified cereals and exposure to sunlight, is well known to play an essential role in cell growth, in boosting the body's immune system and in strengthening bones.

Symptoms of Vitamin D deficiency include muscle pain, weak bones/fractures, low energy and fatigue, lowered immunity, symptoms of depression and mood swings, and sleep irregularities, many of which are common for women undergoing breast cancer treatment.

Source:  EurekAlert Press Release, University of Rochester Medical Center


A daily liquid vitamin D supplement of at least 1,000 IU per day is recommended to maintain healthy blood levels.  Everyone should have their blood levels tested to see where they are at and to find out how much vitamin D they should be taking.  To find out if you are at risk for vitamin D deficiency, take this quiz now 

Stay hydrated...

Did you know that you need more fluids when exercising in a hot, humid environment?  As our core body temperature rises, we sweat to help our body cool off.  But, the more we sweat, the more we need to rehydrate.

Depending on what part of the country you are in you may have some of those dog days of summer that lie ahead.  An easy way to ensure you are hydrated is by monitoring not just how much you drink but also your urine (don’t worry, this is easy). 

Drink plenty of water
You should find yourself needing to use the bathroom at least every few hours and your urine should be pale and plentiful.  If it is dark and scant, you are dehydrated (though B vitamins and some antioxidants can also make it dark).  Drinking beverages that are flavored can stimulate your thirst and therefore enhance your hydration.  If you are monitoring your weight, choose unsweetened iced tea or coffee or one of the many low calorie beverages on the market today.

If possible, take a water bottle with you while walking or hiking.  They make great fanny packs now with a spot to hold a water bottle.  Or wear a small backpack and put a water bottle in it along with a small snack, especially if you are going for long distances.

Watery foods - no salt
Eat fruit and vegetables that have a high content of water such as watermelon, celery, berries, or tomatoes.  Stay away from salty snacks like chips and crackers - they just make you more thirsty!

Mix your liquid nutritional supplements with water or juice - it's a great way to take them and get hydrated at the same time.  Mix a liquid B vitamin with your water for added energy.  Take glucosamine and chondroitin liquid on a daily basis to keep those joints flexible and ready to go!

– to a more active and healthy lifestyle - Part 1


Often the first step is the hardest when it comes to embarking on a new fitness program.  In 2007, only about 31 percent of Americans age 18 or older reported regular leisure-time physical activity (http://www.americanheart.org/presenter.jhtml?identifier=742).
 
National data also indicate that even fewer older persons engage in regular physical activity (http://www.ahrq.gov/ppip/activity.htm). This leaves a huge percentage of our national population falling into the sedentary category resulting in a rise in both adult and childhood obesity.  It goes without saying that we need to find a way to motivate the masses to get moving!

I have friends tell me all the time that they don’t have the ‘time’ or ‘energy’ to get fit.  Yet, they will spend endless hours on the computer, watching television or chatting on the phone.  If only they would set aside 30 minutes for moderate cardio exercise, most days of the week.  This will allow them to meet the Surgeon General Activity Guidelines and reap numerous physiological and psychological benefits of exercise.  These benefits include a reduction in life threatening diseases (heart disease, cancer, and diabetes just to name a few). 

It also is a prime weapon in our battle with the bulge and secondary related conditions such as joint degeneration, high blood pressure and chronic fatigue.  It is no wonder that exercise can also reduce stress and depression and improves joint health...wouldn’t you feel a lot better just knowing you were doing something that good for your body? 

Don't wait any longer - start today!
 

Stay in shape and stay cool all summer...

Try an Air-conditioned gym
Believe it or not the workout room at your local gym is probably one of the coolest places in town during a hot summer day.  Most gyms accommodate the hot weather by pumping up the air-cooling system during the summer months.  Thus, even though you may feel like exercise is the last thing you want to do on a hot day, your gym may provide a welcome relief in the form of cool workout environments. 

Get in the pool!
If you want to take it outdoors try one of those Aqua workouts. There’s nothing like a hot summer day to try something new in the pool.  You can keep it simple and just do laps, or join a deep or shallow water group class.   You will want to swim for 20 plus minutes if you are trying to accomplish your cardio goal. 

Deep-water workouts are done with the aid of a floating device such as an aqua belt, ankle cuffs or a foam noodle.  You will need these devices to allow you to tread water in a vertical position.  Shallow water workouts don’t typically need this because you are standing on the bottom of the pool with the water somewhere around nipple height.  If you are on your own try this great shallow water combo:

1. Jump out into a squat position with your legs about shoulder width apart then spring back off the pool floor to a close leg position (kind of like a jumping jack).  At the same time as you jump-out, push your lower arms up bending the elbows (like a bicep curl) and then as you bring the legs back push the lower arms downward (keep the elbows to the side of your body as you do the arm move).  Repeat 20 times
2. Next stand on one leg as you swing the opposite leg forward and back.  Arms move together and apart in opposition to the leg move.  So when the leg moves front the arms go apart (moving back) and visa versa.  Remember to tighten up your core muscles as you do this.  Repeat 20 times and then switch sides.
3. Feel free to perform 2 to 3 sets of the entire routine.

The same routine can be performed in the deep water with the aid of a floatation device but the squat will be more of a swish than a spring.


Exercise outdoors early
If you doing any kind of exercise or other strenuous activity outdoors, try to do them early in the morning before it heats up.  Exercising in the morning can give you more energy all day long.  Plus, by getting it out of the way first thing in your day, you are less likely to forgo exercising because something else comes up.   
  
Either way don’t forget to stay properly hydrated and supplemented with a calcium and vitamin D combo for bone and joint health.

 

Don't let the hot weather keep you from working out!


Staying properly hydrated is always an important consideration when exercising vigorously, but can be critical during the hot summer months.  Water is the single largest component of the body.  It has a variety of functions that are essential to life:


• Transports of glucose to working muscles
• Carries away metabolic by-products
• Eliminates metabolic waste products
• Dissipates heat through the skin

Dehydration is more likely during and after prolonged exercise and can have serious consequences.  Exercising strenuously in hot environments can only accelerate the situation.  Dehydration may cause decreased performance, headaches and constant fatigue, as well as more serious consequences including muscle cramping, heat exhaustion and heat stroke.

Recommendations from ACSM’s Position Stand on Exercise and Fluid Replacement include the following:

• Drink about 500 ml (~17 oz) of fluid about 2 hours before exercise.
• During exercise, start drinking early and at regular intervals in an attempt to consume fluids at rate to equal water lost through sweating. (Approximately 3 to 6 oz every 20 minutes)
• Fluids should be between 59 and 72 F and flavored to enhance palatability and promote fluid replacement.
• Sports drinks, with proper amounts of carbohydrates and electrolytes, are recommended for events longer than one hour (ACSM, 1996).
(Check out our all day energy supplement)

During hot and humid conditions, even more water may be required—drink up to 8 to 10 ounces every 20 minutes. After exercise, continue to drink.  After prolonged exercise, juice is preferable because of its higher levels of carbohydrates and electrolytes.

A quick way to do a self-check for signs of dehydration is to check the color and quantity of your urine (it should be clear and the color of light lemonade verses apple juice).  You can also weigh yourself before and after exercise. For every pound of weight lost, drink two cups of fluid.


Remember - you can add your liquid nutritional supplements such as vitamin D or glucosamine and chondroitin to your water either before or after your workout, if you haven't taken it already. 

Oh the teenage years - junk food, busy schedules and the constant strive to fit in...

Sometimes I wish I could go back and then other times I’m thankful I’m not in high school anymore!  With the heightened awareness of obesity and increased rates of obesity in kids and teenagers, many children and teens may be tempted to diet.  But, in most instances, there is no need for a young person to go on a formal diet or start attending Weight Watchers meetings with adults.  

During this time of accelerated growth and development, teens need calories and certain nutrients to help them form healthy bones, develop, keep their energy levels high and keep their brain sharp.  Unfortunately many popular diets may be lacking in certain things like fiber, calcium, protein and various other nutrients.  Instead of going on a diet, teens should consult with a Registered Dietitian who can help them modify what they are currently eating and ensure that they are getting all the nutrients they need to build a healthy body.

Many teenagers are deficient in vitamin D and new research in teenagers links low levels of vitamin D to high blood pressure and high blood sugar, which can lead to ominous early health problems.

The “sunshine” vitamin is needed to keep bones strong, but recent research has linked vitamin D to other possible health benefits. The teen study confirms results seen in adults, linking low levels with risk factors for heart disease, the researchers said.

Teens in the study with the lowest vitamin D levels were more than twice as likely to have high blood pressure and high blood sugar. They were also four times more likely to have metabolic syndrome, defined as have three of more conditions that contribute to heart disease and diabetes — including high blood pressure, high blood sugar, big waists and high cholesterol.

Teenagers are spending more and more time indoors and have poor diets lacking in fortified milk and foods high in vitamin D such as salmon.  A liquid vitamin D supplement that tastes good is a great way to ensure teenagers get adequate amounts of this essential nutrient each day. 

Calcium is also a very important nutrient for growing teenagers for strong bones.  During the teenage years (particularly ages 11-15), bones are developing quickly and are storing calcium so the skeleton will be strong later in life. Nearly half of all bone is formed during these years. It is important to get plenty of calcium in the diet because if your body does not get the calcium it needs, it takes calcium from the only source that it has: your bones. This can lead to brittle bones later in life and broken bones at any time.

So if you are a teenager or have teenagers in your home, make sure they eat a healthy diet rich in nutrients such as calcium and vitamin D - not dieting.

If you want to lose weight and dread going to a group class or buying pre-packaged foods that taste like cardboard, consider changing your habits for long-term weight loss success.  Here are the top tips you’ll need to follow to ensure that you get those pounds off for good:

1. Change your mindset.  “D” is for diet or deprivation.  You don’t need to diet, you just need to start eating a healthier diet.  Think about all of the healthy foods you love and start looking for ways to incorporate them into your diet.

2. Give yourself a little slack. We all slip up from time to time.  Maybe we made a wrong turn on the road and ended up going way out of our way.  Or, maybe we forgot a loved one’s birthday.  Get over it and get over your dietary or exercise mishaps.  A cookie is just a cookie, let it go, move on and forge forward.

3. Eat several small meals a day.  This will ensure you keep your energy levels high, metabolism cranking and you won’t be as likely to binge eat.

4. Plan ahead and bring food with you.

5. Eat at least one fruit or vegetable at every meal.

6. Make small changes versus cutting out certain food groups or foods.

7. Eat good quality protein at every meal and snack.  To prevent a carbo-overload, eat protein with every meal or snack.  Craving crackers or bread?  Make that bread into a grilled cheese sandwich or top those crackers with some cheese or peanut butter.  Protein will keep you full longer and help minimize wild blood sugar surges.

8.  Take calcium and vitamin d supplements.  New studies have shown more weight loss for those who are not deficient in calcium or vitamin D.  Also, vitamin D has been linked to heart health during weight loss.  Both are very important for bone and joint health needed for a continuous exercise program. 
 

...Not Just Your Closets

Spring means it’s time to not only clean out your closet (and garage, spare bedroom, office…) but also your diet.  During the winter we load up on warm foods – starches, canned soups, frozen vegetables and microwaveable meals.  But when spring rolls around, many of us not only gained some staple foods in our pantry but also a few pounds on our waistline. 

Now is the time to lose the bulky fleece jackets, sweatpants and winter pounds and trade those in for summer attire and a leaner physique.  Here are a few tips for spring cleaning your diet:

1. Get rid of the starchy foods with little nutritional value (pretzels, chips, crackers etc.) and trade those in for whole grain crackers and pita chips.
2. Trade in stews and frozen veggies for fresh produce.  If the thought of plain carrots or broccoli makes you cringe, dip them in hummus or low-fat dressing.
3. Toss the quick weight loss diets and make lasting changes that you can live with.  Quick weight loss usually leads to overeating and discouraging results.
4. Never miss meals.  If you are a breakfast skipper now, start getting up and eating something.  Make it a habit and you’ll find that you have more energy throughout the day and you won’t get those late night munchies.
5. Hydrate yourself.  Summer is rolling around here soon and the combination of hot weather and more activity means you are more likely to get dehydrated.  Choose low calorie or calorie free beverages if you are watching your waistline.
6. Toss the scale and trade it in for a pedometer.  If the number on the scale makes or breaks your day it’s time to break free.  Give it to Goodwill and invest in a pedometer or accelerometer.  Then aim for at least 5,000 steps a day and work your way up to 10,000. ‘’
7. Keep taking your vitamins or supplements even though you may be feeling great.  It may not be cold and flu season any longer, but it's still important to keep taking your supplements.

Lose a pound, gain a pound, get in shape for summer, get out of shape during the holiday rush... life seems to be full of ups and downs when it comes to health and fitness, which is why the ‘New Year’ is known for making ‘New You’ resolutions.  Have you ever felt that the best New Years resolution is not to make another resolution?  Well, before you give up on a good idea lets look at what makes a fitness resolution really work and how to stick with it long enough to see lasting results.

Keeping Your New Year’s Resolution

A New Years resolution is nothing more than a calendar-based personal goal, which means you need to approach it with some classic goal setting strategies...  In summary that includes selecting a goal that is meaningful, measurable and manageable (see previous article on setting fitness goals).  Beyond this it comes down to a bit of self-psychology, most importantly the ‘law of self control’.  It is widely accepted by psychologists, that the more in control we are of our thoughts, attitudes and actions the better we feel about ourselves.  

This involves an ‘internal locus of control’, or sense that we are making the right decisions for ourselves based on our personal desires and beliefs.  Verses an ‘external locus of control’, where we feel as though someone else is controlling our lives and directing our life decisions (Rotter, J.B. (1954). Social learning and clinical psychology. New York: Prentice-Hall). 

Choose Realistic Goals

By choosing a fitness resolution that ‘you’ feel good about and ‘in control’ of, you are on the way to making a positive change in not only your body but also your way of thinking. Adherence to your fitness resolution will create and reinforce your feeling of power over your life.  This leads to positive self-esteem and better end results.  These feelings are the glue that can keep you motivated to reach any goal related to of a healthier, happier lifestyle.  Once you can internalize your New Years resolution by linking it to motivations that come from within (e.g. feeling good, being your best and finding pleasure in the process), you will never have to worry about breaking it again!   

Try a few of the following self-control tips when approaching this year's Fitness Resolution:

1. Meditate on it: take time to think about what you want everyday and see yourself having it.
2. Write it down: put your resolution in writing and leave reminder notes in places you will see on a regular basis (e.g. your refrigerator or computer desk).
3. Stay positive: attitude can make or break your plan so keep your thoughts positive and expect some backsliding (e.g. a vacation or food filled party).  See these slips as temporary detours and get right back on your positive path.

While you are at it don’t forget to take in plenty of liquid nutritional supplements such as glucosamine and chondroitin, liquid calcium and vitamin D for joint health and to keep your joints and bones happy while you work!  If you need a quick boost of energy, try the 2 oz energy supplement. 

Happy Holidays to all from myself and my fellow bloggers, Marie Spano and Kathy Stevens.  It is Christmas Eve and very snowy here in Bellingham, WA so it looks like we will be having a white Christmas.  Not something we have here very often, so it is nice except for the bad roads while everyone is trying to travel.

Thank you to all our blog readers!  We have really enjoyed bringing you the latest news and information about health and wellness and will continue in the New Year.

With all the renewed interest in health and nutritional supplements such as Vitamin D, 2009 should be a great year for additional studies and research. 

Also, don't forget to enter or re-enter the View, Vote, and Win contest and vote on your favorite video.  The contest ends January 3rd, 2009 and the winners will be announced then for both the one year supply of energy and the Video Contest.  Stay tuned!

Stay healthy and well this holiday and into 2009.  Make health and fitness a priority for yourself and your family and it will really make a positive difference in your life.  Start with small steps such as walking and taking at least a vitamin D supplement.  Then add on more later such as nutritional foods, adding calcium supplements or glucosamine and chondroitin for joint health and fitness walking.  Each one is an important step to a healthy lifestyle.

Ok, so you are wondering how to stay in control of your waistline during the ho, ho, ho, holidays... or how to de-stress the hustle and bustle out of the season?

Well, I am sure you have heard it before, but let me state it again... exercise is directly related to weight management and stress reduction even during this most challenging time of year!  So I am making a list ... and hopefully you will be checking it twice... and lets all see if we can turn a little naughty into nice. 

Here are my Top Ten - Santa beltline and stress busters:

1. Avoid going on empty: fill up with healthy snacks before you go to a holiday party or feast (i.e. fresh vegetables, granola, extra water).
2. Count the amount – and pay it back: For every cookie or piece of holiday candy plan on walking or jogging an extra 10 minutes... If you know this is the barter before you eat the treat you may find yourself being a bit more selective.
3. Step it up: get a pedometer and find creative ways to add up more steps during your shopping excursions or on your work breaks... (i.e. take the stairs instead of the elevator; park further away from your destination).
4. When you’re stuck, suck it up...Breath: If you are stuck in traffic or long shopping lines, take a few deep breaths and focus on positive thoughts. Start from the bottom of your lungs and fill it upward to the top, then let it out in the opposite direction. Deep breathing can get you in a more calmed state of mind and even release some relaxing chemicals in your brain.
5. Make your own list: Start the day with a quick list of things you ‘need to’ or ‘hope to’ do by the end of that day. Check it off as you go and make sure you place some type of exercise in the ‘need to’ part of the list. By organizing your thoughts at the start of the day you will be more likely to complete them.
6. Give and ask for fit gifts: Think about what gifts might give a fitness program a nice lift (i.e. new shoes, clothes, a jump rope, exercise mat or nutritional supplement) ... make your gift list count.
7. Get some extra energy support... think about what you are eating and what supplements you are taking... there is no better time of year to boost your supplement intake with the energy supplements and vitamin D supplements offered by Wellesse.
8. Try something new: every day before New Year try to do one new exercise (i.e. a new yoga pose, type of crunch, class or walking route). By staying creative you will increase exercise adherence and may even find a few things you really like doing to carry over into your New Year program.
9. Have a good book or movie on hand to escape when the going gets too tough.
10. If all else fails, remember that it is not what you do between Christmas and New Years that counts as much as what you’ve done between New Years and Christmas... so enjoy a bit of naughtiness that week.

Speed Walking

Another great way to add a bit of spice to your walk program is with speed play.  Some times called interval or Fartlek training, it is the best way to rev up your walk and train towards faster race time. 

The difference between this type of training and your continuous walk training is that the intensity and speed of the exercise varies, to train both the aerobic (with oxygen) and anaerobic systems (without oxygen).  Simply put, the aerobic system is the system your body uses to perform continuous activities like walking, swimming and bike riding.  Your respiration and pulse rate increase, but you can handle it and keep going for 20 or more minutes.


The anaerobic system is used for high intensity activities like sprinting and jumping, that cause you to become winded and fatigued, forcing you to stop within a 30 to 90 seconds. 

By training both of these systems you will become more fit and able to walk at faster, harder paces.  The easiest way to implement this into your existing walk routine is to perform timed bouts of fast walking followed by slow, recovery walking.  This can be accomplished using the walking techniques described in the previous walking pace articles. 

Start with a warm up walk lasting between 10 and 15 minutes and then pick up your pace to a 30 to 60 second speed walk, followed by 1 to 3 minutes of leisurely paced, health walking.  Once you feel that you have adequately recovered you can go back to a moderate fitness paced walk.  Every time you do a 30 to 60 second speed pace, follow it up with a 1 to 2 minute recovery pace.   Start with two or three of these bouts equally disbursed within your walk, then add in another every few weeks as desired.

The ratio is the time difference between the fast, work pace and the slow, recovery pace.  Typically you begin with a 1 to 3 ratio.  That means the recovery pace is 3 times the length of the work pace.  For example:

30 seconds fast – 1.5 minutes slow (1 to 3 ratio)
or,  1 minute fast – 3 minutes slow  (1 to 3 ratio)

As you get in better condition for intervals you can reduce the ratio to 1 to 2

30 seconds fast – 1 minute slow (1 to 2 ratio)
Or, 1 minute fast – 2 minutes slow (1 to 2 ratio)

It can be a lot of fun trying different ratios. Soon you’ll be cruising down the road with greater speed and energy.  But don’t overdue it... interval training is quite intense so limit these types of training sessions to no more than a few times per week.

Many of the abilities and improvements you will be working on in this three part series go hand and hand because of the cross over between strength, power and speed... so feel free to use a variety of these suggested programs during your week, month and/or year...

Remember, walking is essential for joint health and for managing arthritis and managing osteoporosis.  Try these walking programs and you might walk in the next race!

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