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

January 31, 2011

Chocolate

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Image courtesy from UMASSmed.edu

Valentine’s Day is just weeks away, which means only one thing to many lovers: Time to bust out the chocolate! With all the recent media hype about the health benefits of this sweet concoction, many chocoholics are rejoicing. But can that solid chocolate heart from your sweetheart really be good for your ticker?

Health Benefits. Chocolate is made from cacao beans, which contain flavonoids,the same kind of beneficial plant compounds found in fruits, veggies, red wine and green tea. Research suggests that these flavonoids may have a positive effect on the cardiovascular system and may reduce the risk of heart disease and certain cancers. Other studies have linked chocolate consumption to reduced blood pressure, enhanced blood vessel function and improved cholesterol levels.

Cautionary Caveats. It should be noted that these protective health effects have been seen primarily with dark (not milk) chocolate, as dark varieties tend to have a higher proportion of flavonoids. The way chocolate is processed can also affect how much flavonoid content is retained. Finally, it is essential to remember that all chocolate contains high levels of fat and calories. The fat in chocolate can account for 50%–75% of its total calories, most of that being saturated fat from cocoa butter.

Comparing Varieties. Unsweetened cocoa contains 66 calories with 3.9 g of fat; baking chocolate weighs in at 142 calories with 14.1 g of fat; sweet dark chocolate has 143 calories with 9.7 g fat; semisweet chocolate yields 136 calories with 8.5 g of fat; milk chocolate packs 152 calories with 8.4 g of fat; and white chocolate yields a whopping 162 calories with 9.1 g of fat!

Choosing Wisely. Although some manufacturers have begun to list the candy’s cocoa content, even dark-chocolate lovers are mostly in the dark when it comes to picking the brands with high flavonoid levels. That’s why experts warn that chocolate should be consumed in moderation, as part of a healthy, varied diet. Eating any food in excess of caloric needs will result in weight gain.

Sources: Knight Ridder News Service and Cooking Light magazine.

January 20, 2011

Healthy Ingredients = Fewer Calories In Kids

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Healthy Ingredients are Key!

Who says organic food isn’t worth the extra cost? A new study suggests that buying healthier but costlier ingredients may be the better deal in the long run. Replacing less healthy ingredients with more wholesome substitutes is not only more nutritious; it also reduces your kids’ daily caloric intake, according to a study presented last October at the annual meeting of the Obesity Society.

Researchers funded by the Robert Wood Johnson Foundation served breakfast, lunch and afternoon snacks to 26 children (ages 3–5) twice a week for 2 consecutive weeks. During the second week, however, the researchers prepared the snacks using lower-fat ingredients and more fruits and vegetables. Without changing the menu at all, they substituted healthy ingredients—for example, using 1% milk instead of whole milk and “hiding” veggie purées in pasta sauce.

During the second week, the children consumed about 400 fewer calories each day and—perhaps more important—did not compensate by eating more later in the day or the following day. According to a press release on the foundation’s website, “the findings indicate that healthy substitutions can significantly reduce caloric intake.” The researchers also noted that the children appeared to enjoy the healthier meals as much as the ones served the first week.

January 15, 2011

Are You Getting Enough Iron?

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Image Courtesy from LIVESTRONG

Iron deficiency is a potentially serious condition that affects more than 1 billion people worldwide. At the opposite end of the spectrum, high iron levels creates health problems for millions more. While most of us have normal iron levels, it’s important to understand the consequences of getting too much or too little iron, says nutrition expert Christie Knudsen, MS.

The Most Common Iron Deficiency

Why is iron so critical? Iron deficiency, or insufficient iron in the blood, is the most common nutrition deficiency; research has shown that in the United States alone, up to 10 percent of women of childbearing age and adolescent girls–and 9 percent of toddlers–are iron deficient. Severe deficiency can lead to fatigue and loss of energy, substantial reduction in work capacity, impaired behavioral and intellectual performance, impaired capacity to maintain body temperature in a cold environment, decreased resistance to infection, increased risk of lead poisoning and slow development in young children, and ultimately, death.

Iron deficiency can be caused by an underlying disease, such as stomach ulcers or an intestinal form of cancer, or by an imbalance between iron loss and dietary iron intake. The most common cause of iron loss is menstruation. Another risk factor for iron deficiency is pregnancy, when insufficient iron can cause premature delivery, low birth weight and even fetal death. Athletes are also at risk for iron deficiency, since strenuous or prolonged exercise can lead to iron loss. Vegetarians are vulnerable as well, because dairy products generally do not provide adequate iron, and the type of iron found in plant foods (nonheme iron) is poorly absorbed by the body.

Increasing Iron Intake

While reducing iron levels can be difficult or impractical, you probably can control how much iron you consume. Your goal should be to get the Recommended Dietary Allowance (RDA) of 10 milligrams (mg) if you’re a male over the age of 19, or 15 mg if you’re a female between the ages of 11 and 50 (10 mg if you’re over age 50). Pregnant women should get 30 mg of iron, and lactating women need 15 mg.

The most practical way to increase your iron intake is to eat iron-rich foods. Here are some examples: 4 ounces lean ground beef (2.0 mg iron); 4 ounces sirloin steak (2.6 mg); half chicken breast (1.1 mg); 1 chicken leg (1.7 mg); 1 can tuna in water (5.3 mg). Almonds, pumpkin seeds, raisins, lentils, pinto beans and tofu are also rich in iron, but these foods contain nonheme iron, which is not as easily absorbed as the heme iron in beef, chicken and fish. Eating vitamin C-rich foods, such as tomatoes or oranges, at the same meal will increase absorption of nonheme iron.

Preventing and treating even mild iron deficiency produces significant benefits. Raising blood iron levels to normal in children and adults can dramatically improve their ability to think and concentrate.

Too Much Iron

High iron levels in the blood can increase the risk of heart disease and cause extra wear and tear on tissues and organs, especially if the diet does not provide enough antioxidants, such as vitamins C and E. Hereditary hemochromatosis (HH), or iron overload, is the most common genetic disease in the United States. One in 10 people carry the genetic mutation, and one in 220 have the disease. Individuals with HH absorb 20 percent or more of the iron they eat in food, whereas people without the genetic mutation absorb between 3 and 13 percent.

The body has no way to get rid of iron except through blood loss. Any extra iron accumulates in tissues and organs, particularly the liver and pancreas, and can lead to cirrhosis, diabetes, arthritis or heart failure. Women are just as likely as men to have HH. However, since women lose iron through menstruation and pregnancy, they usually do not develop HH complications until they’re in their 60s or even older, whereas men typically begin showing signs of the disease in their 40s.

The only way to know if you have normal iron levels is to have a physician take a blood test. Then you’ll know if you need to correct an iron problem to regain your concentration and energy. Since there are serious risks associated with too much iron, taking a supplement without the advice and supervision of a physician is not appropriate.

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original article from IDEA Fitness

January 13, 2011

Strategies for Better Sleep

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image courtesy from testcountry.com

Do you have difficulty falling asleep at night? Once you get to sleep, do you wake up frequently? Do you feel lethargic in the morning? Are you drowsy by midafternoon and unable to stay alert as you go about your day? If you answered yes to one of these questions, you may be one of the millions of people who are chronically sleep deprived and not even aware of it!

Practice good sleep hygiene by following these simple steps:

1. Make sleep a priority, like brushing your teeth, eating well and exercising regularly.

2. Avoid caffeine, nicotine and alcohol late in the afternoon and evening. Caffeine and nicotine can keep you from falling asleep, whereas alcohol interferes with overall sleep quality and can cause you to wake during the night.

3. Avoid large meals several hours before bed, and “don’t dine after 9” as a general rule. A light snack, however, may help you sleep, particularly if you are really hungry. Also, foods containing tryptophan (e.g., milk) have sleep-promoting properties.

4. Develop a sleep ritual. Following a routine just before going to bed signals to your body that it’s time to settle down for the night. Try reading a book, listening to music or practicing nightly relaxation techniques.

5. Keep regular hours. Fall asleep and arise around the same time each day, even on weekends. Avoid napping unless you are sleep deprived.

6. Create a restful place to sleep. A cool, comfortable, dark room (not too hot or too cold), a comfortable mattress and pillow, and a room free of noise work best.

7. Use earplugs, an electric fan or a “white-noise” machine to block out sounds, if needed. If your pets disturb you during the night, put them in another room.

8. Exercise regularly. Physical activity can help relieve daily tensions and stress. However, refrain from exercising at least 3 hours before bedtime, because the beta endorphins secreted during a workout can keep you awake.

9. Take a warm bath before going to bed and try out some aromatherapy products that contain lavender or chamomile.

10. Avoid using your bed for anything other than sleeping or having sex.

original article from IDEA Fitness

January 11, 2011

10 Morning Mood Boosters

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courtesy of Yahoo! Health

Have you ever noticed that what happens during the morning hours often sets the tone for the rest of the day? When things go smoothly, you tend to feel more relaxed and ready to face whatever the day may bring. However, when things get bumpy before you’ve even managed to get dressed, you’re more likely to remain grumpy until bedtime. While some hassles can’t be avoided, you can make mood-enhancing decisions during the a.m. hours that will set the stage for the next 16 or so. We spoke with the experts and combed the latest research for 10 pick-me-ups that will have your mood rising like the morning sun. Try one (or all!) of them for a happier and healthier you.

1. Pick one “spoil-me” task to do.

When you wake up, give yourself 30 seconds to think of at least one nice thing you can do for yourself that day…and then do it. When Alice Domar, PhD, psychologist and coauthor of Live a Little! Breaking the Rules Won’t Break Your Health, was in Los Angeles for a book tour one winter, she woke up much earlier than usual. But instead of fretting about lost zzz’s, she realized with excitement that she could score some fresh fruit at the nearby farmer’s market, which would’ve been impossible if she were back home in Boston. That impromptu side trip kept her mood lifted throughout the day.

2. Eat a well-balanced meal.

Start your morning with a nutritious mix of complex carbohydrates and proteins that will last you until lunch, such as oatmeal or toast with peanut butter (include a sprinkle of cinnamon, which one study linked to improved mood and alertness, for an extra boost). Other research found that a moderate amount of caffeine (200 mg, or the amount in about two cups of coffee) elevated mood and mental sharpness, so enjoy some joe or black tea with your breakfast.

3. Get some fresh air.

Head out for some “green exercise”—physical activity performed in an outdoor setting—even if you only have a few minutes to spare. Researchers found that people experienced an enhanced mood and higher self-esteem after just five minutes of various types of green exercise, including walking and gardening. The study also found that exercising near water amplified the effects, so if you live near a lake, river or waterfall, even better.

4. Listen to the sounds of nature.

Capture the benefits of the great outdoors, even if you can’t get outside, by listening to recorded nature sounds. In a recent study, participants recovered from a stressful situation more quickly when they listened to a recorded combination of running water and bird sounds. Open your window in the morning so you can hear Mother Nature’s music as you get ready, or invest in an alarm clock that eases you awake with nature sounds.

5. Focus on feeling good.

Right after waking up, Robyn McKay, PhD, a psychologist based in Tempe, Arizona, and founder of the Smart Girl-Modern Goddess coaching program, recommends taking five deep breaths and making the decision to feel good for the day. “Imagine that, even when you encounter frustrations and surprises, you will remember to breathe and respond mindfully—rather than react mindlessly—to your circumstances,” she says. Dr. McKay also suggests that, throughout the day, you “take five deep, intentional breaths and remind yourself of your decision to feel good.”

6. Drink hot chocolate.

A recent study found that sipping a drink containing cocoa flavonols improved participants’ moods and levels of alertness—even as they worked on a series of challenging math problems. So go ahead and savor some hot cocoa made with lowfat or skim milk and dark chocolate. The protein and carbs in the milk will help keep your blood sugar levels stable until lunch, which will help you hold on to your mood momentum.

7. Take a moment to assess yourself.

Don’t jump out of bed right when you open your eyes in the morning. Instead, take five minutes to pay attention to your body and notice if you feel any stiffness, then do some light stretching while breathing deeply, suggests Lynn Louise Wonders, LPC, RPT-S, RYT, a psychotherapist and yoga teacher in Marietta, Georgia. She notes, “Before racing off to the hundred things on the day’s to-do list, it can be tremendously beneficial to claim these five minutes to tune in to your body and your breath. You’ll find that you are more ‘present’ and better equipped to deal with the busyness of the day ahead.”

8. Envision the negative.

You’ve probably heard that gratitude is a mood elevator, but here’s a surprising twist to that tactic: Think about a positive event from your life—how you got your dream job or met your ideal partner, for instance—and then imagine what your life would be like if the event hadn’t happened. Though it seems like this would have the opposite effect, it actually improved the mood of one study’s participants more so than simply thinking of the positive event itself.

9. Breathe in some mint.

Researchers found that sniffing peppermint enhanced mood and attention while also fighting fatigue. Try keeping a bottle of peppermint essential oil or bag of peppermint tea on your nightstand so you can inhale the positive scents right as you wake up. Another happiness helper is chewing gum, which elevated the moods, alertness and attention spans of another study’s participants. Pop a piece of peppermint gum after breakfast for a double-duty perk-up.

10. Smile.

There’s one thing you can do just about anywhere: Smile. “Remember,” says Dr. McKay, “smiling is a simple way to change your mood—and the mood of those around you, too.” So spread your good-mood wealth by baring those pearly whites as often as possible in the morning as well as throughout the day

original article from Yahoo! Health

December 13, 2010

How Dangerous Is Being Fat? New Data On The Meaning Of Body Mass Index

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If your body mass index is between 20 and 24.9, you’re golden.

Obese people — those with a BMI of 30 to 34.9 — have a 44 percent higher risk of death from any cause compared with those in the most-favorable range, according to a study in the New England Journal of Medicine.

You won’t live forever, but your chances of living longer than those with other BMI values are statistically better, according to an analysis of 1.46 million adults in this week’s New England Journal of Medicine. One important proviso: These were Caucasian adults, so if your ethnicity is otherwise you’ll have to wait for further research.

(Measure your own BMI with an online calculator like this one.)

Now, to say that people with higher BMIs are more likely to die sooner isn’t exactly big news. But it’s worth noting because there’s been a lot of back-and-forth in recent years about the meaning of BMI. A 2009 advisory from the American Heart Association even suggested that being a little overweight – a BMI of 25 to 30 — might be protective. Others disagreed.

“There was debate over whether having a BMI in the overweight range is associated with an increased risk of death,” study author Amy Berrington de Gonzalez of the National Cancer Institute told Shots. “Our study finds that it does. It’s a small increase, about 10 percent. But we think it’s the best analysis to date.”

The reason she thinks so is that it included BMI and mortality data from 19 different studies. Pooling that much data allowed the researchers to exclude people who were smokers or had diagnosed diseases. So they could isolate the effects of BMI.

Berrington and her colleagues calculate that every five-point increase in BMI (for Caucasians in developed countries) leads to a 31-percent increase in risk of death from all causes. (Earlier studies had pretty much nailed down a link between higher BMIs and an increased risk of death from heart disease, stroke and certain cancers — uterine lining, esophageal, pancreatic.)

The study finds that obese people — those with a BMI of 30 to 34.9 — have a 44 percent higher risk of death from any cause compared with those in the most-favorable range. Severely obese people (BMI over 35) have an 88 percent higher death risk. And the most obese (BMI over 40) have a 250 percent higher risk.

These patterns held after the researchers accounted for other risk factors besides smoking and disease, such as alcohol consumption, physical activity and educational level. Those who were overweight or obese before the age of 50 had a higher mortality risk.

These numbers apply to the vast majority of Americans. Two out of every three U.S. adults are overweight or obese. Seventeen percent of women and 11 percent of men are severely obese.

Berrington acknowledges that BMI “is not a perfect measure of body fatness because it can’t distinguish body fat from lean mass. But we think it’s a valid measure of obesity.”

If you want to determine your own BMI, you can multiply your weight in pounds by 702, divide that answer by your height in inches, and then divide that answer again by your height in inches.

Or you can take a shortcut and use the calculator mentioned above.

Original Article from NPR Health

December 11, 2010

House Passes Bill To Upgrade School Lunches

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School lunches stand to get a little bit better soon.

Better school lunches are in the works. Courtesy from NPR

The House of Representatives passed a bill Thursday that would upgrade the fare for federally subsidized school meals, clamp down on junk in school vending machines and make it easier for tens of thousands of poor kids to get free meals.

The Senate unanimously passed the Healthy, Hunger-Free Kids Act months ago. Now, with the House vote, it’s on to President Obama for his signature. That’s pretty much a sure thing because the changes have been a top priority for the administration.

First lady Michelle Obama said in a statement she was “thrilled” by the vote. She said the changes would “improve the quality of meals that children receive at school” and help to “combat childhood obesity.”

For a rundown of what’s in the bill, see this summary from the office of Rep. George Miller (D-CA), chairman of the education and labor committee.

Republicans have carped that the bill’s nutritional standards, which would cut out junk food and restrict fat and calories in meals, go too far. They also have complained about the bill’s $4.5 billion price tag.

But the bill garnered pretty broad support. The legislation “makes significant progress toward ending child hunger and obesity by expanding access to federal child nutrition programs and improving the nutritional value they provide,” said a statement by Dr. O. Marion Burton, president of the American Academy of Pediatrics.

House Democrats dropped their own, more generous, bill in favor of the Senate version as a way to speed things up. In that bargain, they settled for less money per lunch, and a reduction in future funding increases for food stamps. In a side letter, the administration pledged to find money elsewhere to make up for the cuts to the food stamp program.

December 9, 2010

A Good Turn For Your Shoulders

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A Good Turn For Your Shoulders

Courtesy photo from LA Times

Shoulders are a very complex area of our bodies because they are highly flexible joints that move in many directions. It’s important to train them with appropriate exercises, like this one, designed to improve joint stability and muscular balance.

Sit upright in a sturdy chair (you can also perform it standing upright). Grasp a dumbbell in each hand. Begin with your upper arms hugging the sides of your torso, elbows bent at a 90-degree angle and tucked into your waist. Start with the ends of the dumbbell touching at the center of your waist.

Keep your upper arms pressing firmly against your torso as you externally rotate both your arms out to the sides. Be sure you make this movement happen at the shoulder joint while maintaining a bend at your elbow with your forearms parallel to the floor. Pause at the furthest point of the rotation. Slowly return your dumbbells to the center. Repeat for 12 repetitions. Rest a few seconds, then repeat two more sets of 12 reps.

story originally from LA Times | Health

December 8, 2010

Some Like It Hot!

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Check this out!

photo courtesy from AskInYourFace.com

Hot, spicy foods that contain curry, chilies, or other hot peppers such as cayenne, help to trigger endorphins.These hormones are what make people feel good and well balanced.   And spicy foods have more flavor, so you don’t need to add much salt – and we all know how nasty too much salt is for the ‘bod!  And if you aren’t sure about that curry chicken or spicy gazpacho here’s one more thing to consider: endorphins that can be triggered by spicy food are like a natural morphine that helps ease pain and provide a sense of well being. The next time you are feeling a little down, try eating something spicy.

November 3, 2010

Healthy Living Can Temper Breast Cancer Risk That Runs In Family

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Some simple steps for healthier living appear to reduce a woman’s risk of developing breast cancer later in life, even if a close relative has already had the disease.

Maintaining a healthy lifestyle is key

Moderate exercise five days or more each week is one ingredient for reducing breast cancer risk.

Researchers found women had a lower risk of breast cancer when they exercised regularly (20 minutes of moderate or vigorous intensity at least five days a week), drank modestly (7 or fewer drinks a week) and kept a normal body weight.

This isn’t the first study to support the notion that taking these steps can help stave off cancer. And the American Cancer Society already recommends women take these steps.

 
But the researchers also took a look at how the preventive measures worked when a woman’s mother or sister got breast cancer at age 45 or older. About 15 percent of post-menopausal women in the U.S. are in that boat.

The researchers found the good behavior lowered risks for women even when a close relative had already been diagnosed with breast cancer later in life. The effect was about the same as for women without the family history.

Still, the cancer risk remained higher for those with a family history — about 5.94 breast cancers for every 1,000 years lived by those women compared with 3.51 breast cancers for the healthy-living women without the family history.

The findings come from the experience of 87,000 women, ages 50-79 at the beginning of a study looking at breast cancer risks. They answered questions about their cancer risks and health behavior back in the 90s. The researchers checked on who got breast cancer and who didn’t through 2003.

The results were just published online by the journal Breast Cancer Research.

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