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).

 

To tan or not to tan - what to do?

Every time I go to my dermatologist’s office, I’m amazed at how good all of the employees look. Sure, they have access to the latest lasers and the absolute best skin care products however, their biggest secret isn’t a secret at all.  In fact, they advertised their #1 skin care tip on their shirts all summer: “Pale is the New Tan”.

Though it’s no secret that tanning damages skin, I’m still amazed at the number of people who use tanning beds and lay outside for hours.  Everyone I know who tans regularly has skin that is starting to resemble worn, dry shoe leather and, they look years older then they are. Worse yet, indoor tanning increases melanoma risk by an astounding 75%! And, because we know tanning dramatically increases skin cancer risk, federal and state governments are taking serious action (including a federal 10% indoor tanning tax) in an attempt to curb skin cancer cases.

So what if you love being outdoors and you like the way a tan looks? Stay outside but cover up with a good sunscreen (the kind with zinc or mexoryl; both of which block the full spectrum of UV rays) and use a sunless tanning spray or lotion.

And what about your vitamin D, one our body's essential vitamins? Because sunscreen blocks your body's ability to make vitamin D from the sun, you need to add vitamin D rich foods to your diet such as dairy or salmon and take a liquid vitamin d supplement.

And finally, just being outside (and especially exercising outdoors) will lift your mood. So, don’t avoid the great outdoors but cover up with sunscreen, hydrate well, take a vitamin D supplement and enjoy!

 

Summer is the perfect time to eat lots of fresh produce!

Most people know that fruits and vegetables are loaded with nutrients and essential vitamins, fiber and water. But, produce contains much more than that – every piece of produce also contains an array of antioxidants that are beneficial for good health.

You know it’s good for you, but how do you get more in? People say you need to sneak produce into your diet by using the pureed form in casseroles and other dishes. And, this is a viable option to increasing your intake of fruits and vegetables. However, I encourage people to dig in with gusto and actually try new fruits and veggies without soaking them in dressing or sauces. Why? Because I think it’s important to taste real food versus the kind that is overcooked and loaded with sauce.

I can’t count how many times I’ve heard people say “I don’t like {insert food here}” And then my next question is, “Have you tried {named food}?” Fruits and vegetables have a ton of taste and a wide variety of tastes and textures. I assure you that you will indeed find something that tastes good.  Follow the steps below to adding more produce in your diet:

1. Try one new type of produce every week for 12 weeks. If you are looking for inspirational ideas on preparing or cooking a specific fruit or vegetable, just Google the name of the fruit or veggie and “preparing” or “recipe”.
    
2. Add produce to at least 2 meals and 1 snack a day. If you are already doing this, add it to all 3 meals and 2 snacks.
    
3. Find Fresh. Yesterday a 34 year old woman told me she had never tried blueberries before because they looked funny. Then last week her friend convinced her to go to an organic blueberry patch. They had a great time and, she found out she loved blueberries! 
    
4. Think Cost Savings. If you are willing to chop and prepare fruits and veggies and eat what is in season, you’ll save some cash.
    
5. Don’t Waste. If you don’t know how to handle or store a particular fruit or vegetable, visit this website on the fruit nutrition and vegetable nutrition databases where you can look up each individual piece of produce http://www.fruitsandveggiesmorematters.org/?page_id=164.
    
6.  If you don't have a garden yourself, visit your local farmers market for fresh produce.  They are a great resource for whatever is in season.  Be sure to try something new!!
    
7.  Eating fresh fruits and vegetables along with taking nutritional supplements, is an important part of a healthy diet and for managing arthritis and bone and immune health.
   
   
    

Getting ready to travel this summer? 

July is one of the most popular traveling months of the year.  Whether it is camping, road trips or flying to your favorite vacation destination, taking Liquid Supplements along can be challenging, but not impossible.  It is important to continue taking all of your supplements each and every day, even on vacation.  Unfortunately, taking a large bottle with you is not the most convenient; but can still be done with these tips:

• For carry-ons, pour supplement into 3 oz containers and put in quart size bag that seals very well to prevent leakage.  Three ounces will last 3 days.
   
• For checked luggage, put bottle in a gallon size ziploc bag to protect other items from possible leakage. 
   
• Buy a new bottle of your chosen Liquid Supplement at your destination and give any leftovers to friends or relatives.  Be sure to check ahead of time to find locations to buy.
   
• Ship bottle to location via UPS or mail so that it is there when you arrive.  You can even ship to a hotel and they will hold it until you check-in.

Too hot to workout?  Try a water workout!

Water has been a longstanding workout medium for those with joint limitations or pain from injuries and conditions like osteoarthritis. Water exercise allows for total body muscle activation with controlled resistance through full range of motion and 80 to 90% of the body is supported due to buoyancy; making it a great ‘no pain’ way to train. Numerous studies have supported the use of water exercise to combat the pain of osteoarthritis. 

One such study done by British researchers (Health Technology Assessment, August 2005) involved 312 adults with knee or hip osteoarthritis (OA). One hour long water exercise classes were held twice a week for a year. Each class focused on exercises and/or swimming to improve strength, range of motion, flexibility, cardiovascular fitness, balance and coordination. The result: Water exercise over the course of a year resulted in a modest reduction in OA pain and improved physical function. (T. Cochrane et al. Health Technology Assessment. August 2005, vol. 9, no. 31, Executive Summary.)

So where do you start…

First a few safety guidelines:
• Always get your doctors approval before you start any new exercise program.
• Begin in chest height water working your way up to deeper water levels with the use of a support device such as a pool noodle, belt or other floatation device.
• Always spend 5 to 10 minutes warming up the body with gentle fluid movements like walking in place with shoulder rolls or circles.
• Start slowly with 10 or 12 minutes of movement building up to 60 minutes.
• Use a balanced combination of upper and lower body movements. (see suggestions below).
• Progress slowly by increasing the duration of your workout, depth of water workout or adding resistance devises. (e.g. http://www.recreonics.com/aquatic_exercise_equipment.htm).
• Never perform a movement that causes extreme pain or discomfort.
• Follow the 2 hour post exercise pain rule: reduce your exercise intensity and /or duration if you experience an increase in normal/resting levels of joint pain two hours after your exercise session.

Start up moves:

4-point torso press: (chest height water depth) stand with your arms out at your sides, feet about hip distance apart and knees slightly bent. Slowly press your chest forward and back extending and flexing your spine 2 to 4 inches (8 to 12 reps in each direction), then press your ribcage downward in a 2 to 4 inch side to side motion (8 to 12 reps in each direction). Your feet stay planted on the surface throughout the torso motions.
 
Leg swings: (waist or chest height water depth) while standing on one leg, bend the opposite knee and swing the leg fluidly forward and back, out and in and in a circular pattern (8 to 12 reps in each direction).  Repeat with the standing leg.  Feel free to support yourself by holding onto the side of the pool or a floatation device if needed.
 
Arm flutters: (chest height) march or tread water with lower body as you make small flutter movements with the arms outstretched to your sides (up/down and front/back).  Slow the motion down while you increase the range as far as possible and/or comfortable.

Walk and pull: (chest height water depth) walk the length of the shallow end of the pool and back while pulling the arms in an alternating fashion (similar to a cross country ski movement).

Remember to start gently and slowly.  You may also want to invest in a flotation device if you are new to water exercise.  There are belts and cuffs specifically designed to support water exercise or you can try a simple pool noodle, small inflatable raft or kick board. 

Have fun and remember that the right exercise plus good nutritional support can do wonders for our bones and joints.  Try a liquid glucosamine and chondroitin supplement to help keep your joints healthy and flexible all summer long!  Liquid supplements are faster absorbing and easier to swallow than pills or tablets and you only have to take it once per day.  Mix it in your favorite smoothie or juice and you are good to go!

Happy Summer!
 

It's time to get outside and exercise!

Last week I ran around the inside of a track (softer impact) and then a nearby baseball field. The best part about it wasn’t necessarily the soft grass but the fact that there were no bugs! I figured out later they must spray the area because otherwise I would have been a mosquito feast.

When exercising outside, I find there are a few important factors: when, where and what.

When – it’s up to you to find out what time of day to enjoy the great outdoors. I suggest staying out of parks or trails when they are not well populated.  You can however, exercise outside in a small space by jumping rope, doing pushups, sit-ups and pull-ups (if you have a bar), or use various types of training equipment in your yard.  Try to exercise in the morning or evening when it is cooler and always drink plenty of water to stay hydrated.

Where – Google “parks and recreation” and “{insert your city here}” to find the parks and trails near you. You’ll be pleasantly surprised at how many different open spaces there are for exercising! In addition, your parks and recreation department will likely have a number of classes for adults as well as camps for children.  You can do the same thing for outdoor community pools in your area.

What – now the toughest part – figuring out what you want to do for exercise. You can always walk, run or bike but, if you look beyond the basic, you’ll find that you can do area boot camps or create your own boot camp with some basic equipment such as balance balls, a mat, weights and bands. Before you spend any money, check out different exercise systems and equipment.  This website will show you the sheer number of different types of equipment you have to choose from http://www.power-systems.com/.  Swimming, of course, is a perfect exercise to do in the summer - it's easy on the joints and cooling at the same time!

Be sure to take your liquid glucosamine and chondroitin supplement to keep your joints healthy and flexible throughout the summer.  This will help you to continue doing the activities you love all summer long. 



 

Looking for new ways to stay in shape this summer?  If so, why not give water workouts a try.  Cool off as you tone muscles, burn calories and splash yourself fit.

Water exercise has many benefits:
 

• Healthier on your bodies cooling system during the hot summer months.
• Works your cardio vascular system by elevating your heart rate with minimal ground force impact.
• Builds strength and tone due to the added resistance offered to every move  (up to 15 times more resistance than air).
• Improves balance and flexibility as the water supports your body allowing for a wide range of movements.
• Joint friendly since the water can support up to 90% of your body weight.
• Burns up to 700 calories in an hour  (depending on the move) making it similar to running at a fast pace.
• Easy to progress with very inexpensive props like a pool noodle or lightweight rubber ball.
• And last but certainly not least, can be fun to do.

If your trying to burn maximum calories for weight loss purposes, keep your body moving with minimal breaks.  Three great full body moves include the water jack, cross-country shuffle and joggers tread.  The water jack and cross country shuffle should both be done standing in chest height water.  This will allow you to add some spring to your move as you bound off the bottom surface of the pool, lake or ocean. Remember the goal is to keep moving and stay upright with your core muscles fully engaged. 

• The water jack is just like a traditional jumping jack except you push off from the bottom on both the opening and closing movement of the legs. 
• In the cross-country movement press one leg back as the opposite arm punches forward in a gliding fashion. Alternate sides with this motion while keeping the torso upright and tight.  To intensify this move bound off the bottom as you alternate in a scissoring action.
• The joggers tread move should be done in the deep so that you maximize the muscles used. Make a rapid jogging motion with your lower body as you use various flutter patterns with the arms (front/ back, up/down, and small circles).

If weight loss is your primary goal take note that evidence from a study done at the University of Florida indicates that water temperature can have an effect on calorie intake after exercise. In the study those participants who exercised in extremely cold water temperatures (20 degrees Celsius) burned the same amount of calories as those in a more neutral temperature, but ate 44% more calories post workout than the neutral water group (White, L.J., Dressendorfer, R.H., Holland, E., McCoy, S.C., & Ferguson, M.A., Int J Sport Nutr Exerc Metab. 2005 Feb; 15(1):38-47.).

The point to take away is that regardless of exercise or environment good nutrition with caloric control is a must if you are trying to lose weight.  On that note, don’t forget the importance of nutritional support for your workouts….add appropriate supplements.

Water exercises are great for anyone with painful joints as it puts much less strain and pressure on them.  It is a way for anyone to exercise who otherwise could not due to painful knees or hips.  This along with taking your liquid glucosamine and chondroitin supplement will help keep your joints strong and flexible.

 

Hats off to those of you who have raced in a fund raising effort to fight cancer! 
 

As many of you know cancer is the second leading cause of death in America right behind heart disease (www.cdc.gov/men/lcod/index.htm). The good news is that research continues to support the very exercise you are performing in those races as a way to help fight cancer for others as well as yourself.

Studies show that exercise (in particular exercise the helps people maintain a healthy weight and reduce stress) can decrease the risk of certain cancers. Nearly 170 observational epidemiological studies of physical activity and cancer risk at a number of specific cancer sites have been conducted. The evidence for decreased risk with increased physical activity is classified as convincing for breast and colon cancers, probable for prostate cancer as well as possible for lung and endometrial cancers (Friedenreich, C., Orenstein, M. 2002, Physical Activity and Cancer Prevention: Etiologic Evidence and Biological Mechanisms. The American Society for Nutritional Sciences J. Nutr. 132:3456S-3464S, November 2002).

The American Cancer Society recommends getting at least 30 minutes of moderate to vigorous paced exercise five or more days per week.  Scientists are not exactly sure how physical activity prevents cancer but suspect it relates to body mass, hormone levels, metabolism and stress reduction.  Exercise can help reduce obesity, which has been shown to increase the risk of several cancers. It can also change the body's hormone levels, which might also have a favorable effect.

The increase in metabolism caused by exercise is thought to speed up the passage of indigestible foods, reducing the time that the colon lining is in contact with certain carcinogenic agents.  And last but not least numerous studies have linked unhealthy stress levels and lack of proper sleep habits to immune deficiencies and certain types of cancer. In fact, a recent study presented at the American Association for Cancer Research's Seventh Annual International Conference on Frontiers in Cancer Prevention Research suggests that regular physical activity can lower a woman's overall risk of cancer – but only if she gets a good night's sleep. Otherwise, lack of sleep can undermine exercise's cancer prevention benefits.
Source: http://www.sciencedaily.com/releases/2008/11/081117153154.htm

So what exercise tops my list of cancer fighting workouts?  Well that is easy; walking! Why? Because it does it all….

• Can be done by almost anybody, anywhere
• Burns plenty of calories
• Helps you clear your mind and reduce mental stress
• Offers an opportunity to get in touch with nature (when done outdoors)
• Allows for talk time with a friend or loved one
• Trains your heart and lungs without exhausting you for the rest of your day
• Acts as natural tranquilizer leading to a better nights sleep
 
Although most research has focused on physical activity in cancer prevention, evidence is increasing that exercise also influences other aspects of cancer survival, including cancer detection, coping and rehabilitation after diagnosis.

Join the Walking Challenge Today  and start on your way to a healthier you!

Don’t forget the important roll proper nutrition and supplementation can also play in a healthy cancer free lifestyle.  Calcium has been found to play a crucial role in breast health and vitamin D for colon health.  Try a liquid calcium and vitamin D supplement for optimal absorption.  Liquid supplements have been found to to be more easily absorbed than pills or tablet form. 

Hug it, Tug it, Your Bones Get Stronger.  This clinically tested product can help build both muscles and bones!  

Calcium supplements are important for bone health but did you know you can also strengthen your bones with as little as 5 to 10 minutes a day using an inflatable ball similar to a beach ball---but with handles to help you "tug"?  The OsteoBall™ is just the right product for aging joints that may not be comfortable doing traditional strength training exercise.  Bone loss is site specific, which means that we lose bone mass most  rapidly in those areas of the body that are most inactive and/or immobile.  Bone stimulation is also site specific, which means that you have to contract muscles around all of the various bones and joints in your body to help protect your bones and keep you bone density up.   

This is why resistance training including isometric exercise has become a very popular recommendation for bone health. A well designed strength routine should address all of the major muscles and related joints of the body.  The problem is that some of our elderly and frail population may be afraid or unable to perform dynamic strength exercise due to losses in balance, coordination, core control and/or joint pain and discomfort.  This was the challenge that Doctor Robert Swezey of the Arthritis & Back Pain Center and Osteoporosis Prevention & Treatment Center of the Swezey Institute ran into time and time again with his patients. Doctor Swezey, M.D., F.A.C.P., F.A.C.R., F.A.A.P.M.R., is an internationally recognized leader in research and teaching in rheumatological rehabilitation.  He is also a Clinical Professor of Medicine at UCLA and is a Board Certified specialist in 3 specialty areas: Rheumatology, Physical Medicine and Rehabilitation, Internal Medicine and Osteoporosis. It was over a decade ago that he developed the OsteoBall™ to use in his clinical practice. 

The OstoBall program is based on performing a series of isometric contractions utilizing the OstoeBall™ product, which allows for by pushing and pulling exercises that often reach parts of the body that are difficult to exercise. An example of an isometric exercise is to simply press one hand as hard as you can against an immovable object, such as the wall.  By increasing and holding the tension for several seconds you can recruit muscle fibers to build strength and endurance with minimal stress to the related joints.  This is why isometric has long been used as a way to rehab joints after injury and trauma. Clinical Research done at the Swezey Institute on the OsteoBall program showed new bone mineral stimulation and improvements in muscular strength in post menopausal women after eight weeks of simple and easy to perform exercises done for 5 to 10 minutes a day.(http://www.bonefitness.com/consumer/education/research/clinical_studies/op_study.html).  

Here are some key techniques to use when performing a OsteoBall™ isometric style exercise (some of which can be done using any compressible ball):

1. If sitting or standing always start by aligning yourself in good posture (head over shoulders, chin level with the floor,  sternum lifted, abdominals pulled in).
2. Inhale as you initiate the pressing or pulling action.
3. Slowly press (or pull) against the ball, gradually building up a level of tension that you would describe as somewhat hard, hard, or very hard (a 6 to 8 on a 10 point effort scale).
4. Count out loud as you push or pull to insure proper breathing thought the contraction. Say "push 1, push 2, push 3. push 4, push 5" to help you exhale properly.
5. Make sure you maintain proper posture and alignment throughout the contraction.
6. After completing the held contraction, rest and relax the muscles your were contracting for 30 seconds to a minute and reposition the ball for another exercise (or perform a second repetition of the same exercise).
7. Try to do at least one exercise for each major muscle group and related joint area (neck, shoulders, elbow, wrists, spine, hips, knees, ankles). 
8. When you are done with a muscle group feel free to stretch the area contracted.

10 exercises, 10 minutes, 10 great reasons to recommend this workout for those with bone or joint limitations:  Easy to do isometric exercises allow you to create the right amount of tension without any weights or bands to worry about dropping or breaking.  

• The 10 exercises are clearly printed on the inflatable ball, insuring you hit each major muscle group and related joint area.
• Handle straps on the ball allow for easy positioning of the ball for various exercises as well as pulling contractions.
• The soft surface of the ball allows for a gentle progression into the compression contractions.
• The 10 base exercises can be done from a standing, seated and even a bed rest position (for those who are less or non ambulatory).
• Each exercise only takes 5 second to complete.
• Isometric exercises allow you to strengthen muscles without moving joints that may be painful or have limited range of motion
• The resistance progression is build in, because as you get stronger you simply push or pull harder.
• Stronger muscles lead to better life function and less risk for falls.
• Stronger bones and muscles help reduce the chance of breaks and joint degeneration

'The Vitamin D Solution'

A 3-step strategy to cure our most common health-care problem

What do obesity, heart disease, depression, diabetes, and fibromyalgia have in common? The answer is vitamin D deficiency. More than 200 million Americans lack this essential vitamin and as a result suffer from a host of daily annoyances, chronic conditions, and even life-threatening illnesses. In the landmark book THE VITAMIN D SOLUTION: A 3-Step Strategy to Cure Our Most Common Health Problem (Penguin/Hudson Street Press; April 1, 2010) Dr. Michael F. Holick identifies the causes of vitamin D deficiency, outlines why it is essential to our health, and provides a 3-step program to attain optimal levels of Vitamin D in our bodies.

The leading expert worldwide, Dr. Holick has studied Vitamin D for more than 30 years. Through his research, we now know that every body cell has a receptor for vitamin D and it goes much further beyond bone health. Increasing levels of vitamin D can treat, prevent, and even reverse a remarkable number of daily ailments, from high blood pressure to back pain; lessen the symptoms of chronic conditions such as diabetes and arthritis; and actually prevent infectious diseases, including H1N1 and cancer. Dr. Holick also credits vitamin D with improving infertility, weight control, memory and mood.

Vitamin D is called the "Sunshine Vitamin" for a reason, but surprisingly to many, it is not actually a vitamin but a hormone – unique because it is made in the skin as a result of exposure to sunlight. It is also possible to receive vitamin D from certain foods like milk or mushrooms, the only item in the produce aisle to contain vitamin D. Dr. Holick also recommends supplements to ensure people have optimal levels of this crucial vitamin.

THE VITAMIN D SOLUTION combines cutting-edge research from around the world, an insightful historical perspective, and a simple plan for rebuilding and maintaining an optimal level of vitamin D which combines a sensible amount of sun exposure, vitamin D supplements and foods rich in vitamin D.

Michael F. Holick, M.D., Ph.D., is a professor of medicine, physiology and biophysics at Boston University Medical Center. Additionally a BUMC, Dr. Holick serves as the director of the General Clinical Research Unit, the Bone Health Clinic, and the Heliotherapy Light and Skin Research Center. A recipient of the prestigious Linus Paulding Institute Prize in health research and the DSM Nutrition Award, Dr. Holick has authored more than three hundred peer-reviewed research articles, coedited eleven books in academia, written two books for a general audience, and currently serves on the editorial board for a number of medical publications. Dr. Holick has been featured in numerous popular media, included The New York Times, Forbes, Time Magazine, Newsweek, Men's Health, and Scientific American. He lives in Massachusetts with his family.

To schedule an interview with Dr. Holick, please contact: Alexandra Ramstrum; Alexandra.ramstrum@gmail.com / 530-219-2045

Contact: Alexandra Ramstrum
alexandra.ramstrum@gmail.com
530-219-2045
Penguin Group USA


Source:  http://www.eurekalert.org/pub_releases/2010-04/pgu-tvd040110.php

 

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.  
 

Yes!  You can exercise before and after Gastric Bypass Surgery - learn why & how to do it safely.

Asking a severely obese person (more than 100 pounds overweight) to exercise can be like suggesting a spicy meal to someone with a stomachache.  Obesity takes a toll on almost every system in the body from your heart and blood vessels to your organs, bones and joints.  This often leads to a vicious cycle of sedentary behavior; the less you move the more you gain ...the more you gain the less you feel like moving. When you spend years being inactive you lose important physical abilities and muscle properties that allow you to stay active for life. More and more people are turning to gastric bypass surgery as a solution when traditional diet and exercise are not working. This medical intervention can offer a fresh, new start but won’t be the full solution unless coupled with a healthier lifestyle, including proper nutritional and exercise habits. 

Research studies on obesity and weight loss continue to support exercise as a key component to weight loss maintenance. A recent study done out of Brown Alpert Medical School and Miriam Hospital in Providence, Rhode Island found that of 199 patients who underwent gastric bypass, those who became more active after surgery lost more weight over one year than those who remained relatively inactive. (Bond DS, Phelan S, Wolfe LG, Evans RK, Meador JG, Kellum JM, Maher JW, Wing RR. Becoming physically active after bariatric surgery is associated with improved weight loss and quality of life. Obesity 2009;17:78-83.(2009).

Below is a three-phase approach to exercise for those considering or recovering from a gastric bypass surgery.

Phase 1: Pre surgery (ideally 4 weeks)
Assuming you are currently inactive, the first step is to prepare for surgery by performing a pre-op ‘no sweat’ exercise program.  Now don’t let this phase scare you off, because I really mean ‘no sweat’.  This phase is simply to establish the ‘activity’ dream that lives deep down inside of your genes.  It is the preparation phase to the exercise program you will follow after surgery.  The main goal is to help you establish an exercise habit.  It starts with simply setting aside the time to exercise. It is ideal if you start this phase a month before surgery, but any amount of time will benefit you. 

Start with 10 minutes a day (most if not everyday of the week).  During those 10 minutes you can do whatever activity feels comfortable.  This might include limbering movements, light stretching, breathing exercise, chair exercise, contract and release muscle exercise, or simple closing your eyes and picturing yourself doing exercise. The key is to schedule the time like an important appointment and stick to your schedule.  It is not about the movement or exercise during this phase, it is about the commitment which will evolve into a new exercise habit in your post surgery lifestyle.  The more seriously you take this phase prior to surgery, the easier it will be to build upon it after surgery. 

Phase 2: Post Surgery (typically 4 to 6 weeks)
You will be taking in far fewer calories directly following surgery, which can sometimes cause the body to react as you were on a starvation diet. This can signal the body to burn muscle instead of fat. This is the last thing we want in the long run because it leads to a downward turn in ones natural metabolism (ability to burn calories). Regular exercise alters the metabolism so that the body burns fat instead of muscle. This is why you want to get back to regular exercise as soon as possible. Initially post surgery you can get right back to your pre-surgery ‘no sweat’ workout commitment and only perform those movements or exercises that are easy to do without interrupting the healing process. This may be limited to light stretching, deep breathing and simple contract/relax exercises in your bed.

Once you have your doctor’s permission to exercise a bit out of bed you will want to add in some light walking on level surfaces. Start off slow and easy building up to 10 minutes non-stop. You may need to wait a good four to six weeks before you can get a bit more aggressive with your cardio routine.  Always check in with your physician for approval before increasing your workout intensity.  At this point you want to focus on extending your scheduled exercise time from 10 minutes to 30. Choose activities you like that will exercise your heart and lungs while burning additional calories.  Walking and non-jarring stationary equipment like a recumbent bike or elliptical trainer will feel the most comfortable. Water exercise may also be a good option but only after all incisions have heeled completely.

Phase 3: Beyond Recovery  (a life-time commitment)
Once you have been given the green light to engage in a more complete training program you will want to include some muscle strengthening work to your cardio routine.  This is one of the best ways to insure your body maintains it’s lean mass.  When you train your muscles they get the stimulation and nutrients they need to thrive. This contributes to stronger, healthier bones and joints.  An increase in muscle strength and mass will make all of the activities you do seem easier.  This in turn will increase your ability and desire to work harder.

So during phase 3 you will want to add muscle strengthening to your weekly workouts. You can continue with your 30 minutes of cardio, most if not all days of the week and simply add in the strength training exercises on 2 to 3 of the days (non-consecutive) extending those workouts to about 50 or 60 minutes; or you can alternate your workouts and spend 30- 45 minutes everyday in either a cardio or strength routine.  Below is a sample of a balanced strength routine:

Perform 8 to 15 reps of the following exercises (choosing a resistance that allows you to sense fatigue within the final few reps)  

1. Bench chest press
2. Bent over row or seated row 
3. Overhead press
4. Biceps curls
5. Triceps kick backs 
6. Squats
7. Hamstring/leg curls
8. Calf/heel Raises
(Perform 2 to 3 sets of exercise 1- 8)
9. Supine Abdominal (compression) press into the floor – avoid traditional abdominal curls until given doctors approval – see picture A below
10. Prone opposite arm and leg reach  – see picture B below

A. Hold for 3 to 5 breaths, repeating several times
 

B. Hold for 3 to 5 breaths, repeating several times one each side 
 

• Note: To maximize muscle growth be sure to include a nutrient dense diet with enough calories, calcium and protein to support muscle development – check with a physician or dietitian familiar with your condition for specific recommendations. 

During a weight loss-training program you may find you occasionally hit a weight loss plateau.  To break a plateau try increasing the time you spend in each cardio session (moving towards 60 minutes) or increasing the intensity (moderate to vigorous). You can also choose to do a bit of both. 

• Note extending your cardio workout time and or intensity will encourage faster weight loss.  If doing so be sure to stay properly hydrated by drinking a minimum of 4 oz. of water for every 20 minutes of vigorous exercise.

The good news is that the body is a miraculous machine when in comes to damage control. Given proper nutrition and physical motion it will rebuild itself. The damaged systems can become strong and vital again. 

You will need to take certain vitamin and mineral supplements for the rest of your life because your body will have a tough time absorbing certain nutrients.  Doctors recommend that you take a multivitamin-mineral supplement and calcium, iron, vitamin B-12 and vitamin D.  For example, when it comes to calcium and vitamin D supplements, these are typically quite big in pill form.  By opting for a liquid supplement, you can take them at any time during the day (just a few teaspoons worth at most).  Many physicians recommend liquid supplements for these reasons – they are convenient and much easier for your digestive tract to handle.

When choosing a calcium supplement, make sure it has calcium citrate and not calcium carbonate.  After weight loss surgery, the body cannot absorb calcium carbonate.  Calcium citrate is water soluble and can be easily absorbed, especially in liquid form.

Liquid supplements  are easier to swallow and fast absorbing.  The stomach does not have to "dissolve" the tablet or pill, making it a perfect choice for anyone who has had weight loss surgery or who has trouble swallowing pills.  Try a liquid calcium with vitamin D3 and take the liquid vitamin D3 for additional nutrition.  Doctors are now recommending 2,000 IU of vitamin D3 per day.


If you have had gastric bypass surgery or are planning to, please tell us your story and how it has affected your life. 

 

Washington, Mar 4 (ANI): Taking a dose of Vitamin D everyday could help people to better combat the long winter, according to researchers at Loyola University Chicago Marcella Niehoff School of Nursing (MNSON).

The nutrient lifts mood during cold weather months when days are short and more time is spent indoors.

“Vitamin D deficiency continues to be a problem despite the nutrient’s widely reported health benefits. Chicago winters compound this issue when more people spend time away from sunlight, which is a natural source of vitamin D,” said Dr. Sue Penckofer.

Diet alone may not be sufficient to manage vitamin D levels. A combination of adequate dietary intake of vitamin D, exposure to sunlight, and treatment with vitamin D2 or D3 supplements can decrease the risk of certain health concerns.

The preferred range in the body is 30 – 60 ng/mL of 25(OH) vitamin D.

The researchers are planning to take vitamin D research a step further by evaluating whether weekly vitamin D supplements improve blood sugar control and mood in women with diabetes.

Depression is linked with increased insulin resistance, so people with diabetes have a greater risk for the disease than those without depression.

Women also tend to have greater rates of depression and poorer blood sugar control than men with diabetes.

“There is evidence to suggest that vitamin D supplementation may decrease insulin resistance. If we can stabilize insulin levels, we may be able to simply and cost effectively improve blood sugar control and reduce symptoms of depression for these women,” said Penckofer.

Loyola is currently enrolling women in this clinical trial. In order to enter the study, they must be 18 to 70 years of age, have stable type 2 diabetes, signs of depression and no other major medical illness.

Eighty women with type 2 diabetes and signs of depression will be given a weekly dose of vitamin D (50,000 IU) for a period of six months.

Study participants will be evaluated at three points during this time.

“Vitamin D has widespread benefits for our health and certain chronic diseases in particular. Our research may shed greater light on the role this nutrient plays in managing two conditions that impact millions of Americans. If proven to be successful, vitamin D may an important addition to care for diabetes and depression,” said Penckofer. (ANI)

Source: http://buzz7.com/health-science/vitamin-d-lifts-mood-during-winters.html


Take a liquid vitamin D supplement that's perfect for the whole family - easy to swallow and fast absorbing.  Kids love the taste! 
 

Did you skip a day of exercise?  Did one day turn into two and then a whole week and you are left wondering if you should go back? There are 4 things you should do right away to help achieve your goals.

1. Believe That You Can – believing that you can reach your goal is the number one determinant of success. Kevin Plank, the founder of Under Armour said it best, “The game is already won or lost by the way you approach it.” You have to believe before you can achieve. So what if you are having a tough time picturing the changes you desire? Well then it’s time to pull out the “fake it till you make it” mentality.

If it’s weight loss you are after, spend time envisioning your body smaller, shopping for new clothes (heck, buy something you like that is too tight right now and put it within your sight), fitting into an airplane seat with plenty of room to spare. Use your mind to daydream and see yourself where you want to be. Also put things within your sight that are reminders of the success you will have. See yourself kicking that winning goal.

2. Enlist the Help of Others Who Believe in You – some people want you to succeed and really believe that you can do it. Others will be envious of your success and determination. Surround yourself with a support team (personal trainer, dietitian, friends, family, coworkers) who believe that you can do it and are cheering you on the entire way!

3. Ditch the All-or-Nothing Thinking. If eating a cookie makes you feel like your weight loss efforts are falling apart, it’s time to readjust your mindset. Missing a week of working out doesn’t mean you should give up. Having a day where you completely blow your diet does not mean that you’ll gain 5 lbs back. Realize that you don’t have to be perfect all of the time to achieve your Health Goal. Forgive yourself, forget it and look forward not backward.

4. Write it Down. There is something about having a visual reminder that makes you change your behavior.  If you want to workout 3 days a week, keep a calendar up on the wall where you see it often, and write down your workouts on each day you complete one. And, do the same thing for diet – write down what you eat every day and just the act of writing it down will help you make better choices.


Also, don't forget to take your calcium supplements for good bone health and glucosamine and chondroitin for joint health.  It's important to make sure you get the right amount each day.

 

Are you achieving them or were they too hard to begin with?

We are more than a month into 2010 and many people have already given up on their New Year’s resolution to get fit and healthy.  Some have decided to put off today what they can do tomorrow. Others think they’ll hit that ready stage when their baby is potty trained, their first child is off to college or {insert life event here}.

If you are among the many people who have tossed their hopes of better health to the wayside, ask yourself why.  What has gotten in the way of putting your own health first?  Instead of making promises to yourself that you can’t keep (for me that would be something along the lines of getting up at 5 am to workout), try looking at your goals a little differently.

Focus
Think of each goal like a 10-mile trail run.  There will be twists and turns along the way, you may feel tired or sore at times, face an uphill battle, feel like quitting, have to jump over fallen trees that are blocking your path or take a detour along the way. But, if you keep your mind focused on making it through one-half mile or one mile at a time and your eyes focused on the next 15 feet at any given time (instead of the top of the hill), you’ll make it to the finish. 

We all face different life events that knock us off course from time to time. And none of us will finish that 10-mile run without a few scrapes; sweat dripping down our cheeks and our body feeling at least a little tired (or beat up and exhausted!).  To reach our goal, we must endure and realize that we aren’t perfect and a detour doesn’t mean we should give up. Get back on track and finish that run. You can walk, jog or sprint – just persevere toward the finish line.

If your painful joints are slowing you down, try taking a gluocosamine and chondroitin supplement for joint health and flexibility.  It may help you go that extra mile and help you stay on track to reach your goals.
 

Just because it is cold outside that doesn’t mean you can’t stay fit this winter.

Though gyms (home gyms and those you pay a membership fee to go to) are fantastic, you don’t necessarily need a full gym to get fit. You can walk indoors at the mall (bonus – good sightseeing), or exercise at home with DVDs, simple equipment or Wii Fit.

If you are having a tough time getting motivated, buddy up with a workout partner, or hire a personal trainer to help you develop a plan. Also, try putting your gym bag in your car so you don’t go straight home after work but instead hit the gym, yoga class or dancing, tai chi or any other form of exercise. Or, join a league. There are many adult leagues that include people of all levels including masters swimming, walking/running, softball and much more!

Exercising at Home
There are many exercises you can do at home to stay in shape and most if not all require very little equipment (other than a good pair of shoes). If you don’t want to invest in fitness-related DVDs. Jumping jacks, walking the stairs, dancing and jumping rope will all get your heart rate up. 

Push-ups, leg lifts, crunches, squats and lunges (only if you know good technique and don’t have knee problems) will also raise your heart rate a bit and increase your strength.  You can also use light free weights and bands to get a great workout in. For a great guide to exercises that work specific body parts, click here.

If you have on demand cable or satellite, there are not many fitness channels you can watch whenever you want on anything from yoga to ab workouts.  It's convenient and you don't have to buy any workout DVD's that you only get bored with after using a few times.  There are also a lot of videos available online now as well on YouTube and others.  Just do a Google search on "fitness videos" or on specific exercises. 

Most important - Have Fun!