The Encore Fitness Blog Resources and information from top Las Vegas personal trainers, fitness and dietary experts. Carol Strom.

May 31, 2011

Are Americans Too Big To Drive Small?

Analysts say Americans' waistlines may keep us from choosing small cars. (Adam Morath, AOL Autos)

Karen Steelman, a stay-at-home mom from Athens, Ga., has tried to like small cars. She read plenty of reviews, kicked their tires, and has even taken a few test drives.

But none of them make her feel safe. And none of them make her feel comfortable.

Steelman has a body mass index of about 37 – seven points above the obesity mark. She’s among a growing number of Americans who feel they are too big to comfortably drive a small car.

“I want to be environmentally friendly, but unless I am in an SUV these days … I find no pleasure or comfort in driving,” she says.

Automakers have long tried to figure out how to get Americans to buy smaller cars. But with obesity rates climbing, at least one analyst says there’s little point in trying.

Growing waistlines simply prevent a lot of U.S. drivers from feeling comfortable or secure in smaller cars. So, unless the entire country goes on a diet, says Dan Cheng, vice president and partner at business consulting firm AT Kearney, we may be destined to keep driving big cars no matter how much a gallon of gas costs in the future.

Cheng says the number of light trucks – a segment of the car market that includes SUVs, minivans, and pickup trucks – has increased steadily since the 1970s. And so has the percentage of adults in the U.S. who are classified as obese.

The number of obese people in the U.S. is expected to increase from 40% this year to about 43% in 2018, Cheng says. Cheng predicts that will keep almost half the population from even considering a small car except for purely economic reasons as small cars tend also to be cheaper than big cars or SUVs.

Calculating the “real” obesity rate in the U.S. is a little tricky. Cheng’s 40% rate is at the high end of estimates. The Center for Disease Control says the overall self-reported obesity rate in the U.S. is 26.7%, with nine states reporting obesity rates over 30%. In any case, the rate is nowhere close to the 15% rate the CDC considers to be a healthy obesity rate.

Small cars have made up 22.6% of the U.S. car market so far this year. Back in 2008, small car sales made up about 28% of the market, back when gas spiked over $4 a gallon.

Smaller cars and alternative fuels are critical to President Obama’s plan to reduce the nation’s dependence on foreign oil. The President last week promised to cut oil imports by a third by 2025. To do that, the country will have to slash its petroleum use.

First Lady Michelle Obama has made fighting childhood obesity one of her public service missions, but so far no one in the Obama Administration has made the connection.

Virtually All Cars and SUVs are Becoming Much More Fuel Efficient

Today’s SUVs and mid-sized sedans and crossovers are becoming more fuel efficient than their predecessors of a decade ago. But it’s smaller cars, which tend to be the most fuel efficient of all because they are smaller and lighter, that are critical to automakers meeting toughening fuel economy standards imposed by Congress.

Automakers have to meet a Congressionally mandated fleet average of 35 mpg by 2016.

Some of the most fuel-efficient small vehicles on the road get over 40 mpg, like the Ford Fiesta. The most fuel-efficient pickup truck is the Ford Ranger, and it gets 24 mpg, according to the government site fueleconomy.gov. A new Kia Rio, debuting this fall, will also be above 40 mpg when certified by the EPA. But neither of these vehicles was especially designed to accommodate widening waistlines.

Ironically, there are a few small cars that are designed to be extra roomy inside making them noteworthy for their interior spaciousness, if not for exceptional fuel economy. The Honda FitNissan Cube and Versa, and Scion xBall have ample space up front, with good headroom and comfortable space for the driver. The Volkswagen Beetlehas long been a favorite among large people because of its easy egress and excess headroom.

Of those cars, only the Fit and Versa get above 30 mpg, and only just barely. In order for automakers to reach a 35 mpg fleet average by 2016, automakers need to boost those ratings closer to 40 mpg.

The most fuel efficient compact SUVs — the Hybrid versions Ford EscapeMercury Mariner and Mazda Tribute — get 32 mpg. Their non-hybrid versions get 25 mpg.

Resources For the Future, a Washington D.C. think-tank that explores environmental and energy issues, says they’ve found a link between obesity and large vehicle sales, too. They say policies that reduce obesity can also reduce fuel consumption, because smaller people drive smaller cars.

Automakers like Ford are trying to design interiors that keep the bigger population comfortable. Elizabeth Baron, Ford’s technical specialist for virtual reality and advanced visualization, says the automaker has recently updated its database of model human sizes to incorporate the growing number of obese adults.

Automakers Looking at Console and Roofline To Make More Room

To keep drivers comfortable, her team focuses on a few key areas: The center console, seat controls on the left, and head room. If the center console is too large, it can press into peoples’ bodies. And the storage space in the console can be awkward for larger people to use. Seat controls can also be difficult to reach. Also, because obese drivers sit higher in their seats, they often feel squeezed if the roof line is too low. Automakers also need to be aware of where they place sunroof controls, because those can get in the way.

Robert Dean Cole, from Kenosha, Wis., is 6 foot 7 inches and 240 pounds, and his six-year-old son is nearly 5 feet tall.

“Obviously, little cars are not going to be in our future,” he says.

While he’d like to own a car with better gas mileage, he says he can barely fit behind the steering wheel in most of them.

“And even if I could actually fit under the steering wheel of the car my next worry would be surviving a car accident,” he says. “Good chance I won’t be surviving due to my size.”

So he recently purchased a Ford F-150 – one of the biggest vehicles in the U.S. It is also the most popular.

Jake Fisher, senior engineer at Consumer Reports, thinks it’s more that fear of being crushed that keeps most people away from small cars. Fisher has recently been test-driving a Fiat 500 for Consumer Reports, and he can fit his entire family in the car comfortably. They’ve enjoyed using it for around town.

But out on the highway, when they encounter some trucks, being in the small can feel a bit sketchy, he says. “When you drive up next to a Suburban, it’s a little intimidating,” Fisher says.

Consumer Reports, in fact, last year came out with a list of “Best Cars for Larger Drivers,” to spotlight their recommendation to auto companies to redesign seats and seat-belts for reasons of both comfort and safety. The consumer advocacy organization, which tests cars, recommended several cars for their roomy driver position and easy access. AOL Autos Editors augmented that list with a few selections and can be seen in the gallery below.

Still, because SUVs have been so popular for so long, many consumers won’t consider small cars out of fear they will come up on the short end of a one-on-one collision with one. Also, auto designers say many drivers, especially women, have come to like the elevated, commanding seating positions that come with SUVs. This attitude is especially prevalent in rural markets where pickups and SUVs make up a larger percentage of overall vehicles than in the cities and suburbs.

But the idea that bigger is safer is often not true. Many small cars get as good or better crash ratings than larger vehicles because automakers have engineered many safety features into small cars precisely to make up for their lack of mass in a collision with a larger vehicle. The 2011 Ford Fiesta has a 4-star crash rating from the Federal government, as listed at www.safecar.gov, the same as the Ford F-150 pickup truck, and better than some larger corossovers and SUVs like the Toyota RAV4 (which gets 3-Star). The Scion TC, built by Toyota and a small car, earned a 5-star rating.

It’s important to research each car under consideration for purchase because size of vehicle doesn’t always tell the whole safety story. But the vehicle does need to fit in the first place when a customer sits behind the wheel.

Bottom Line
A vehicle needs to fit its occupant, and clever design and engineering can overcome size limitations. As any large person who has test driven cars can attest, the Honda Fit and VW Beetle are roomier for the driver than some larger vehicles like Ford Taurus or Nissan Maxima.

Automakers under pressure to achieve better fuel economy across their lineup may need to give greater consideration to making small cars more comfortable for average Americans. Those that place sleek design over practical will lose customers and consideration.

April 29, 2011

Interval training may help obese and overweight people slim down

A group cycling class can offer high-intensity cardiovascular training. (Jewel Samad / AFP/Getty Images)

The one-two punch of high-intensity exercise and healthful eating was helpful in getting overweight and obese people to slim down, a study finds.

The study, presented this week at the National Obesity Summit in Montreal, Canada, focused on data on 62 overweight and obese men and women involved in a nine-month program at the Montreal Heart Institute. The participants engaged in two to three weekly one-hour supervised exercise sessions and were instructed on how to follow a Mediterranean diet.

The exercise sessions concentrated on high-interval training, or alternating between short periods of vigorous workouts and rest periods. Interval training has been shown in some studies to promote weight loss as it boosts cardiovascular health. Participants had a five-minute warm-up followed by repeated bouts of exercise at 80% of peak effort. Those were interspersed with brief recovery periods, and the workout finished with a five-minute cool-down. In addition, the study subjects did a 20-minute weight training circuit and were encouraged to do one or two moderate 45-minute exercise sessions a week.

At the end of the study, the men and women on average lost 5.5% of their body mass, reduced waist circumference by 5.15% and increased cardiovascular capacity by 15%. They also had an average 7% decrease in LDL (bad) cholesterol and an 8% increase in HDL (good) cholesterol.

In the study the authors concluded that the supervised twice-weekly interval training program “appeared feasible, safe and time-efficient in this obese population.”

April 15, 2011

7 Breakfast Foods to Swap In, Not Out

Is breakfast really the “most important” meal of the day? Maybe, at least that’s what they told us in health class.

So if breakfast is the first meal of the day and you’re trying to lose weight, it’s probably a smart idea to make your first meal a good one.

And since most dieters judge food by two simple factors: fat and calories. Here are seven foods you should ditch and seven foods you should switch to if you’re looking for a better breakfast.

English Muffin or Bagel?

ENGLISHMUFFIN.jpg

Sorry, but a bagel with a schmear of cream cheese just isn’t Kosher – at least not for dieting. You’re better off switching to toasted nooks and crannies dripping with melted butter.

*English Muffin, with butter
5.8g total fat
189 calories

Bagel, with cream cheese
8g total fat
436 calories

Apple or Banana?

APPLES.jpg

Let’s face it, both apples and bananas are awesome – probably the healthiest foods on this list – but, if you’re looking to cut calories, go with the apple.

*Apple
0.17g total fat
50 calories

Banana
0.33g total fat
100 calories

Blueberry Yogurt or Oatmeal?

BLUEBERRYYOGURT.jpg

Even without the “probiotics,” eating a light yogurt is smarter than a bowl of old fashioned oatmeal.

*Dannon Light’n Fit Blueberry Yogurt (6oz)
0g total fat
80 calories

Old Fashioned Quaker Oats, with water (1/2 cup)
3g total fat
150 calories

Coffee with Skim Milk or 2% Milk?

STARBUCKSCOFFEE.jpg

For most people, missing their morning coffee is grounds for murder. So please, drink up! But make sure you stick with non-fat milk, not 2%

*Starbucks Coffee, with non-fat milk (short)
0g total fat
35 calories

Starbucks Coffee, with 2% milk (short)
2g total fat
50 calories

Wheaties or Raisin Bran?

CEREAL.jpg

One cereal uses professional athletes to push product. Another is peddled by the sun. The sports stars win, go with a bowl of Wheaties.

*Wheaties (1 cup)
1g total fat
110 calories

Raisin Bran (1 cup)
1.3g total fat
190 calories

Turkey Bacon or Pork?

BACON.jpg

It isn’t real bacon – it might not even taste like it – but the fat and calories don’t lie. Spare a pig, eat a turkey!

*Butterball Bacon-Style Turkey (1 slice, 18g)
3g total fat
40 calories

Pork Bacon (3 slices, 19g)
7.9g total fat
103 calories

Grapefruit Juice or Orange Juice?

GRAPEFRUITJUICE.jpg

Grapefruit juice might not taste as sweet, but choke it down. It’s better than orange juice. And when you drink grapefruit juice, it’s less likely to squirt in your eye.

*Tropicana Grapefruit Juice (8 fl oz)
0g total fat
90 calories

Tropicana Orange Juice (8 fl oz)
0g total fat
110 calories

April 12, 2011

Does Dieting Make You Angry And Stressed?

The idea of reaching for a stick of celery when all you really want is a big slice of chocolate cake, would probably make most people a little grumpy.

And, according to results published in the Journal of Consumer Research, exerting self-control while dieting can in fact make people feel angry and irritable.

The researchers set up four experiments to compare the attitudes of volunteers who were on a diet, with those who ate what they wanted. They found that:

  • Participants who choose an apple over a bar of chocolate were more likely to choose movies which had angry, revenge-filled plots.
  • Those who choose a gift certificate for groceries rather than one for a spa service, showed more interest in looking at angry faces as opposed to more fearful ones.
  • And, in an other experiment, people who chose a healthy snack instead of a less healthy one were more irritated by a public service advert promoting exercise.

Interestingly, the researchers have linked these feelings of irritation, stress, and anger to the act of exerting self-control while dieting, rather than the “dieting” itself.

The researchers point out that public policy makers should be more aware of the potential negative emotions, which can result when the public are encouraged to exert more self control over their daily choices.

What about you — does being on a diet make you feel more irritated or angry? How do you make healthy food choices without feeling like you’re denying yourself?

Article Courtesy from: diet-blog
Image courtesy by: Kreutziana

April 8, 2011

“Vegetarian” Diets Reduce Heart Risks

Eating a meat-free diet may lower your risk of developing heart disease, suggests a new study, helping to lessen the likelihood of metabolic syndrome.

Metabolic syndrome is a collection of diseases that contribute to cardiovascular disease, including diabetes, obesity, and high blood pressure.

Researches found vegetarians had better blood sugar, blood fat, blood pressure, waist size, and body mass measurements than non-vegetarians.

In the study, 23 out of every 100 vegetarians were found to have at least three metabolic syndrome factors, compared with 39 out of every 100 non-vegetarians and 37 out of every 100 semi-vegetarians.

For the study, published in the journal Diabetes Care, scientists analyzed the diet of three different groups of people: vegetarians, non-vegetarians, and semi-vegetarians; in total, more than 700 adults.

The researchers used a questionnaire to obtain information on participants’ eating habits. People were classified as vegetarian, eating meat less than once a month; semi-vegetarian, eating meat less than once a week; and non-vegetarians. However, the term “vegetarian” is incorrectly defined; true vegetarians never eat meat.

Results showed vegetarians had an average body mass index (BMI) of 25.7. Unlike non-vegetarians who had an average BMI close to 30. Semi-vegetarians’ BMI fell between the vegetarians and non-vegetarians.

A BMI between 25 and 29 is considered overweight and a BMI from 30 and up is obese. Normal weight is between 18.5 and 25.

The findings remained steady when researchers combined all the readings to determine the risk of metabolic syndrome.

In 2008, Vegetarian Times reported that 7.3 million Americans follow a vegetarian diet: 59% are female, 41% are male. As of 2009, the total U.S. population was nearly 308 million.

According to the American Heart Association, a vegetarian diet – with its heavy vegetable consumption and low intake of saturated fat from animal products – has been shown to reduce the risk of heart disease, heart attack, obesity, high blood pressure, and some forms of cancer.


Article courtesy from diet-blog
Image courtesy from first reason blog

March 29, 2011

Sleep patterns affect weight loss

Is shedding weight harder while stressed or missing sleep?

Managing sleep and stress levels can help in the battle against obesity, according to scientists in the US.

People getting too little or too much sleep were less likely to lose weight in a six month study of 472 obese people.

Their report in the International Journal of Obesity showed that lower stress levels also predicted greater weight loss.

A UK sleep expert said people need to “eat less, move more and sleep well”.

Approximately a quarter of adults in the UK are thought to be clinically obese, which means they have a Body Mass Index greater than 30.

Nearly 500 obese patients were recruited for the first part of a clinical trial by the Kaiser Permanente Center for Health Research in the US.

For six months they had to eat 500 fewer calories per day, exercise most days and attend group sessions.

Weight loss

The authors report that “sleep time predicted success in the weight loss programme”.

People with lower stress levels at the start also lost more weight.

The researchers added: “These results suggest that early evaluation of sleep and stress levels in long-term weight management studies could potentially identify which participants might benefit from additional counselling.”

Dr Neil Stanley, from the British Sleep Society, said the sleep community had been aware of this for a while, but was glad that obesity experts were taking notice.

“We’ve always had the eat less move more mantra. But there is a growing body of evidence that we also need to sleep well”, he said.

“It’s also true that if you’re stressed, then you’re less likely to behave, you’ll sit at home feeling sorry for yourself, probably eating a chocolate bar.”

Dr David Haslam, chair of the National Obesity Forum, said: “It’s a great idea to find predictors of who will respond to therapy, if this is a genuine one.”

Original artwork and article courtesy from: BBC News

February 24, 2011

Health Tip: Cramp Got Your Leg?

A muscle cramp occurs when a muscle involuntarily contracts. It often occurs during a sport or other exercise, but a muscle can spasm even during sleep.

The ADAM Encyclopedia offers these suggestions for alleviating or preventing a muscle cramp:

  • Stop your activity right away, and perform some gentle stretching or massage.
  • Heat the muscle while it’s cramping. Apply ice for pain later.
  • Take a nonsteroidal anti-inflammatory drug to help manage pain.
  • Drink plenty of water, a sports drink or take a salt tablet.
  • Don’t push yourself beyond your limit while working out.
  • Be sure to include enough potassium in your diet.
  • Stretch your muscles regularly.


Article from HealthDay News
Image from LegCrampsRemedy.com

February 23, 2011

More Evidence Ties Moderate Drinking to Heart Health

Moderate alcohol consumption may help protect against heart disease, according to two new papers by Canadian researchers.

One team at the University of Calgary reviewed 84 studies that examined alcohol consumption and heart disease, and concluded that people who drink alcohol in moderation (one drink or less per day) are 14 percent to 25 percent less likely to develop heart disease as those who don’t drink alcohol.

Another team reviewed 63 studies and found that moderate consumption of alcohol (which the researchers defined as up to one drink a day for women, and one to two drinks a day for men) significantly increases levels of “good” cholesterol, which has a protective effect against heart disease.

The findings, published online Feb. 22 in the BMJ, add to evidence from prior studies that found moderate alcohol consumption may be associated with a decreased risk of heart disease.

One expert said the research does seem to support the intake of a little alcohol to help the heart.

“In addressing lifestyle issues, alcohol consumption, in moderation, could be recommended as part of a heart-healthy lifestyle,” said Dr. Suzanne Steinbaum, a preventive cardiologist at Lenox Hill Hospital in New York City.

The authors of the second paper, also from the University of Calgary, conclude that it is the alcohol content that provides the health benefits, not the type of alcoholic beverage (wine, beer or spirits).

Steinbaum agreed with that assessment. “One of the mechanisms of decreasing heart disease is by increasing the HDL [‘good’ cholesterol], which is independent of the type of alcohol, whether it be wine, beer or spirits,” she said.

But the researchers on the first paper noted that although moderate drinking appears to boost heart health, that message needs to be balanced with the caveat that drinking too much is bad for your health.

Discussions about the impact of alcohol on heart disease should now focus on “how to integrate this evidence into clinical practice and public health messages,” William Ghali, of the University of Calgary, noted in a news release from the journal’s publisher.


Original Article by HealthDay News
Image courtesy from VillageVoice.com

February 22, 2011

Why is it so freakin’ hard?

Almost every self-help book ever written talks about the critical importance of having a coach/mentor. Coaches help us figure out what we really want, help us discover how we’re holding ourselves back, and work with us to create habits and action plans that really work.
Here are the Top 4 reasons our clients gave when we asked why they chose to work with a coach:

1. “I’m stuck and I’m not sure what to do next.” Sometimes we’re just too close to it. We’re wrapped up in the emotion, the drama, and the details. It can be overwhelming. A coach acts as a neutral party who can easily see through the fog and helps map out what success looks like for us.

2. “I know what to do…I just can’t get myself to do it.” We’ve all been there. We already know what to do. The equation for losing weight is extraordinarily simple: burn more calories than you consume. So…why is it so freakin’ hard? A coach can help us determine what really, truly motivates us, then guide us through developing a plan that centers on that motivation and helps us build positive, lasting patterns that get us what we want.

3. “I need to make a decision, but I’m conflicted.” We are often stuck between two choices. They’re both so much a part of us that we feel them in our bones! We even use language that says so… “On the one hand I want to spend more time painting, because that’s what I really love. On the other hand, I really need to work out because I need to lose weight.” A coach can help us work out what’s really important to us about each choice and help develop a plan to get us what we want.

4. “I’m trying lots of things, but I’m still not getting what I want.” Paddling really fast with our oars out of the water doesn’t do much except make us tired. A coach can help us see the impact of our actions and can help us get out of our own way.

Learning everything about exercise and nutrition can take years or you can turn to a professional coach and save time and money!

Call and make a complimentary appointment to meet with one of our coaches or simply Click Here.

February 12, 2011

United Airlines Charges Extra For “Larger” Customers

United Airlines passengers who do not meet specific size limits may be forced to shell out a bit more cash—or remain grounded, according to information posted on the company’s website. The new requirements were implemented to enhance “the comfort and well-being of all customers aboard United flights.” The website states that passengers must be able to

  • fit into a single seat in the ticketed cabin;
  • properly buckle the seatbelt using a single seatbelt extender; and
  • put the seat’s armrests down when seated.

A United customer who cannot meet the requirements will be given a few options, depending upon seating availability. If there are available seats on the purchased flight, the passenger will be relocated next to an empty seat. If no seating is available, the passenger will be required to “purchase an upgrade to a cabin with available seats that address the above-listed scenarios or change his or her ticket to the next available flight and purchase a second seat in addition to the one already purchased.” Customers who do not meet the criteria and choose not to purchase an extra seat will be barred from boarding.

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