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 30, 2011

Tall, obese men at higher risk for blood clots

Tall men, especially if they are obese, are at a greater risk for blood clots than shorter, normal-weight men, suggests a new study. (AFP / Getty Images / April 29, 2011)

Tall and obese men appear more likely to develop venous thromboemoblism, which can lead to a potentially lethal blood clot in the lungs, according to a study published Thursday.

Researchers from the University of Tromso in Norway analyzed height and weight data from 26,714 people and assessed the incidence of venous thromboembolism over 12-1/2 years. In that time, 461 people developed the condition, in which a blood clot (or thrombosis) forms in a deep vein, usually in the thigh, and can move into an artery in the lung. Here’s a basic explanation of the condition fromPatient Health International and a detailed look, including risk factors, from Cleveland Clinic.

In the lung, the clot (called a pulmonary embolism) blocks blood supply and can lead to death. The American Heart Assn. offers this look at venous thromboembolism incidence and fatality statistics.

It begins: “Venous thromboembolism occurs for the first time in about 100 per 100,000 persons each year in the United States. About one third of patients with symptomatic VTE manifest pulmonary embolism, whereas two thirds manifest deep-vein thrombosis alone.”

The new research suggests that being either obese or tall, or the combination, puts men at greater risk for the condition compared to short (5 feet 7.7 inches or shorter), normal-weight men. Men who were obese and taller than 5 feet 11.7 inches were at fivefold greater risk of a blood clot, and men who were tall but of normal weight had a 2.6 times greater risk. Short, obese men had a 2.1 greater risk than short normal-weight men for a blood clot.

Yes, women too: Obese women, short or tall, had a slightly greater risk of a blood clot, scientists reported in Arteriosclerosis, Thrombosis, and Vascular Biology. Tall normal-weight women didn’t have increased risk.

Obesity is already a well-known risk factor for deep-vein thrombosis, but researchers aren’t sure why tall people would be more prone to such clots. The lead author of the study, Sigrid Braekkan, offers an explanation in a press release:

“In tall people the blood must be pumped a longer distance by the calf-muscle pump, which may cause reduced flow in the legs and thereby raise the risk of clotting,” Braekkan said.

There’s nothing a man can do about his height, so researchers say big men – and short ones, of course — should try to stay slim.

In the meantime, here are a few tips for preventing blood clots from the Agency of Healthcare Research and Quality:

— Don’t remain sedentary for more than an hour.

— On plane trips, get up from your seat and move around.

— Try not to cross your legs

— Wear loose-fitting clothing

— Reduce salt in your diet

And here are some tips from the same agency on preventing venous thromboembolsim in the hospital. There, it’s the most common cause of preventable death.

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.”

February 5, 2011

Global Weight Loss Market Continues Expansion

image courtesy from 'The Mighty Fit Grasshopper'

As obesity increases globally, so too does money spent on weight management systems. This trend is expected to continue as analysts theorize that the global weight loss market will reach a staggering $586.3 billion by 2014. Global Weight Loss and Diet Management Market (2009–2014), a report published by MarketsandMarkets (www.marketsandmarkets.com), also states that the North American market will account for 43% of all revenues. “This market is driven by the growing demand for weight management services, the increasing incidence of child obesity, the increasing popularity of organic and healthy food, the emergence of Asians as big spenders on health and fitness products, and the rising health and fitness consciousness of women,” states information from the report. Of the market, the devices and services sectors are estimated to account for $180.8 billion and $181.6 billion respectively.

IHRSA has also released its own report citing industry growth. The 2009 IHRSA Global Report: The State of the Health Club Industry projects that health clubs will reach 120 million members worldwide by 2010. Such numbers are promising, considering current economical difficulties. “While these are not ordinary times, the fact remains that there is simply no better industry in which to work or invest, than ours,” stated Jay Ablondi, IHRSA executive vice president of global products, in a press release.


source: IDEA Fitness

February 2, 2011

Envisioning Single-Serving Sizes

Consumers are starting to realize that healthy eating is all about moderation. They have been bombarded with advice about portion control and encouraged to stick to single servings. But studies show that many people remain confused about what these terms mean.

According to the National Heart, Lung and Blood Institute (NHLBI), a portion refers to the amount of food you choose to eat, whereas a serving is used to describe the recommended amount of food you should eat at a given meal.

Still confused? Well, so are many of your clients. Since a picture is worth a thousand words, imagery may be the best way to teach them the difference. Use these visual examples provided by the NHLBI to show your clients what a serving really looks like.


source: IDEA Fitness

January 21, 2011

Salad Sabotage!

Extras to avoid at the salad bar.

Think that you are being virtuous when grazing at the salad bar instead of grabbing a burger for lunch? Well, think again: Many of the items lurking under that plastic protective covering are actually quite high in calories and/or fat. Here are some of the culprits to watch out for at your favorite salad counter:

Dressings. Avoid French, Italian and Russian dressing, which contain about 65 calories per tablespoon, and don’t even think about ranch dressing, which packs in a whopping 90 calories per tablespoon.

Coleslaw. Hard to believe a 6-ounce serving can contain 150 calories!

Cottage Cheese (Full Fat). Those 120 calories per half cup can put the cottage cheese on your thighs in a hurry.

Egg Salad. At 345 calories per 4-ounce serving, you should at least get some bacon on the side, no?

Bacon Bits. Speaking of bacon, a mere tablespoon of these little buggers will set you back 30 calories.

Peas. One half cup contains 70 calories, so use sparingly.

Croutons. Easy on those tablespoons, each of which contain 20 calories.

Sunflower Seeds. These crunchy toppings weigh in at 175 calories per ounce.

Source: CalorieKing.com

January 20, 2011

Healthy Ingredients = Fewer Calories In Kids

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 18, 2011

The Buzz About Energy Drinks

How Much Caffeine

Last year, teenagers and young adults spent almost $2.3 billion on heavily caffeinated drinks with names like Monster, Red Bull, Amp and Full Throttle.

Evan Cathcart, 19, says a can of Red Bull gives him a quick boost when he’s skateboarding.

“I can skateboard longer and it tastes good,” Cathcart says. He’s always assumed energy drinks are more potent than Mountain Dew or Coke, but he says it’s unclear exactly how much caffeine they contain because it’s not labeled on the can.

In order to determine how much caffeine is contained in various brands of energy drinks, toxicology professor Bruce Goldberger of the University of Florida tested 10 drinks. He found a significant range of caffeination.

He found one of the energy drinks, Hair of the Dog, contained no caffeine. Another drink, a 16-ounce serving of SoBe No Fear, contained 141 milligrams of caffeine, which is the equivalent of almost five cans of Coke or 1 ½ cups of a typical brewed coffee. Goldberger also tested an 8-ounce sugar-free can of Red Bull, which had twice the caffeine of a can of Coke or Pepsi.

Caffeine researchers who’ve studied the effects of the stimulant on the body say there’s nothing alarming about the amount of caffeine in a single can of these energy drinks.

But experts say teens often don’t realize how much caffeine they’re drinking. And many teenagers also don’t know how easy it is to become dependent on the stimulant.

“If they use it for three or five days in a row, and then suddenly quit, then they’re going to be thrown into withdrawal,” says Roland Griffiths, professor of behavioral biology at Johns Hopkins University.

Withdrawal symptoms can include headaches, mood swings and trouble concentrating. Some people are more sensitive to stimulants than others, so some teens may get a bad case of the jitters from very little caffeine.

“I think it’s important that people recognize that caffeine really is a drug,” Griffiths says, “and that they accord it respect as a drug.”

Teens and young adults seem to be drinking more of these caffeinated beverages than ever. Two years ago, when Bruce Goldberger first began to study energy drinks, he found 10 brands.

“Now, the market has blossomed and there’s literally hundreds of energy drinks available,” Goldberger says.

As the market expands, some brands are pushing caffeine levels to new highs. One drink, called Cocaine and made by Redux Beverages, contains about three times as much caffeine as Red Bull. To publicize its drink, the company sponsors contests inviting contestants to submit wacky videos they’ve put on Web sites like YouTube or MySpace.

“They send us the videos,” says Redux’s Hannah Kirby, “and then we send them out a T-shirt and samples of the beverage. We’ve done a lot of stealth marketing.”

Energy-drink makers also market their products to teens and young adults by sponsoring sporting events or athletes who compete in extreme skiing, skateboarding or BMX biking.

“A lot of these energy drinks, ones like Monster, they catch on by word of mouth,” says energy-drink blogger Dan Mayer.


original article from NPR’s health blog

December 11, 2010

House Passes Bill To Upgrade School Lunches

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 8, 2010

Some Like It Hot!

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.

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