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

February 26, 2011

Many stick with fast food after heart attack: study

It would seem logical for patients who have had a heart attack to cut back on fast food.

Some devoted fast food eaters do. But six months later, more than half can still be found at their favorite fast food places at least once a week, according to a study in the American Journal of Cardiology.

Of nearly 2,500 heart attack patients studied by John Spertus, at the University of Missouri at Kansas City, 884 — or 36 percent — reported in a survey while still hospitalized that they had eaten fast food frequently in the month before their heart attack. “Frequently” was defined as once a week or more.

When Spertus and his colleagues checked back six months later, 503 were still eating fast food every week.

“Fast food consumption by patients with AMI (acute myocardial infarction) decreased 6 months after the index hospitalization, but certain populations — including younger patients, men, those currently working, and less educated patients — were more likely to consume fast food, at least weekly, during follow-up,” he wrote.

“Novel interventions that go beyond traditional dietary counseling may be needed to address continued fast food consumption after AMI in these patients.”

But the study showed that older patients and those who had bypass surgery were more likely to be avoiding fast food six months later.

The survey did not ask what menu items people ordered, and some in the restaurant business have pointed out that fast food isn’t always limited just to burgers and fries.

But Spertus and his colleagues pointed out that the people in their study who kept eating fast food tended to have health profiles “consistent with selection of less healthy options.”

Nine out of 10 patients in the study received dietary counseling before they left the hospital, but this didn’t seem to affect that odds that frequent fast food eaters would improve their diets, and Spertus said this showed they needed more education after leaving the hospital.

“The problem is that patients are absorbing so much information at the time of their heart attack, that I just don’t think they can capture and retain all the information they’re getting,” he told Reuters Health.

Fast food restaurants in the United States will soon post calorie, fat, sodium and other nutritional information on their menus, as required by the health care law passed last year.

Already, cities such as New York and Philadelphia mandate calorie counts on menus.


Source: http://bit.ly/eAnRdI
Image Courtesy from: Marketingpower.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.

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.

November 30, 2010

Diabetes or prediabetes predicted for half of Americans by 2020

image courtesy from CNN Health

More than half of all Americans will have diabetes or prediabetes by the year 2020, at a cumulative cost of $3.35 trillion unless something drastically changes with U.S. health trends, according to a new analysis conducted by UnitedHealth Group’s Center for Health Reform and Modernization.

Study investigators say diabetes and prediabetes will also account for an estimated 10 percent of total health care spending by the end of the decade at an annual cost of almost $500 billion. That’s up from an estimated $194 billion in 2010.

The report, “The United States of Diabetes: Challenges and Opportunities in the Decade Ahead,” was unveiled this week, because November is National Diabetes Prevention month. The study offers solutions designed to improve health and life expectancy, while also saving up to $250 billion over the next 10 years.

Personalized tips for managing diabetes: Take a health test

Approximately 26 million Americans have diabetes. Diabetes is one of the fastest growing diseases in the country, according to the American Diabetes Association. Experts predict that one out of three children born in the year 2000 will develop diabetes in their lifetimes, which will raise their risks for heart and kidney disease, nerve damage, blindness and limb amputation.

An additional 67 million Americans are estimated to have prediabetes. In prediabetes, there are often no symptoms. In fact, the ADA notes more than 60 million Americans do not know they are on the verge of developing this dangerous illness.

Just last month, the Centers for Disease Control and Prevention released a report projecting that one in three Americans would have diabetes by 2050. The CDC noted the main contributing factors for the increase were an aging population, with diabetics living longer, an increase in the number of at-risk minorities, and an increase in the number of obese people in the U.S.

“Obesity is a significant contributor to the new cases of diabetes. It is certainly a factor,” Ann Albright, director of the CDC’s Division of Diabetes Translation tells CNN.

The most recent report by UnitedHealth addressed a number of strategies to combat diabetes over the next 10 years, focusing primarily on obesity, creating early intervention program to prevent prediabetes, instituting stronger medication programs and educating Americans on lifestyle changes they can make to combat or control their diabetes.

“There is nothing inevitable about these trends,” said Simon Stevens, executive vice president, UnitedHealth Group, and chairman of the UnitedHealth Center for Health Reform and Modernization. “What is now needed is concerted, national, multi-stakeholder action.”

“Making a major impact on the prediabetes and diabetes epidemic will require health plans to engage consumers in new ways, while working to scale nationally some of the most promising preventive care models. Done right, the human and economic benefits for the nation could be substantial.”

article courtesy from CNN Health

October 12, 2010

Vegetables v.s. Grains

Trying to decide what is the best type of carbohydrates to eat can be confusing. Are you better off eating vegetables or grains? The general consensus is both vegetables and whole grains are healthy but if your goal is to lose some weight, I would choose vegetables.

image courtesy of Eat N Play

Now, I’m not saying that all whole grains are bad for you. If you are an endurance athlete spending hours training every day you might need to eat calorie dense foods like grains to keep you going. But if you are the average person interested in losing some weight or just keeping your weight under control, eating fewer grains and more vegetables could be a good idea for you.

The main problem with grains compared to vegetables is that for the same amount of calories, you get much more nutrition and food volume with vegetables. For example here is a comparison of 140 calories of whole wheat bread vs. 140 calories of broccoli:

Two Slices of Whole Wheat Bread

  • 140 calories
  • 1 gram fat
  • 300 mg sodium
  • 4 grams fiber
  • 6 grams protein
  • 24 grams carbohydrates
  • 2 grams sugar
  • 8% of your daily calcium
  • 8% of your daily iron
  • 12% Thiamin
  • 12% Niacin
  • 12% Folic Acid
  • 4% riboflavin
  • 4.5 Cups of Broccoli:

  • 139 calories
  • 1 gram fat
  • 135 mg sodium
  • 9 grams fiber
  • 27 grams carbohydrates
  • 9 sugars
  • 13.5 grams protein
  • 49.5% of your daily Vitamin A
  • 607% of your daily Vitamin C
  • 18% of your daily calcium
  • 18% of your daily iron
  • 18% Thiamin
  • 13.5% Niacin
  • 27% riboflavin
  • 522% Vitamin K

When you look at the numbers, a vegetable like broccoli is far more superior than whole grain bread in its nutritional content based on calories. In general, vegetables give you the most amount of nutrition for the least amount of calories. In addition, broccoli is even higher in protein and lower in sodium.

When you are looking to eliminate calories from your diet to lose weight, try to pick foods that are calorie dense with the least amount of nutrition. Unfortunately grains can fall into this category. Just think you could eat 4.5 cups of broccoli that is loaded with nutrition or two slices of bread. What you should do is skip the bread and just eat two cups of broccoli and you just eliminated over 70 calories from your diet and ingested more nutrition then the 140 calories dense bread.

This also holds true for most vegetables. They will beat out grains almost every time. I know conventional wisdom keeps telling you to eat multiple servings of whole grains every day but eating too many grains can get you into trouble in your quest to control your weight.

If you want to look into whether grains are really healthy for you at all, check out this article by Mark Sisson titled Why Grains are Unhealthy.

Try reducing or eliminating the amount of grains in your diet for just two weeks and let me know how much weight you have lost and how much better you feel.

Article Courtesy of Mike Cola, Fitness Contrarian

September 27, 2010

Cock-a Doodle Doo!

Good Morning Sunshine!

If your days are packed and the evening hours are just as hectic, try getting to LVAC in the morning instead.  Is that groaning I hear?  No way!

photo courtesy of "eurlog"

You know that old saying, “the early bird gets the worm”?  Well,  I  have little secret for you sleepyheads:   early risers get more than just disgusting old fish bait… early morning work-outs give you an energy boost for the whole ding dong day! Even if you aren’t a morning person, the health benefits of an early morning workout are even better than watching the sun rise!

And if having more energy isn’t enough motivation to crank up the old alarm clock, morning workouts also boost your whole metabolism.  Don’t hit the snooze button (no matter how tempting) and your body will thank you all day.

September 20, 2010

Do you like to Snack?

Guess what?

photo courtesy of The Trademark Blog

Finally, something you like is actually good for you too.

That’s right – snacking can be a good thing when it comes to both weight loss and healthier eating. Although the very thought of a snack may fill you with both longing and guilt, snacking isn’t necessarily bad. In fact… enjoy! The fact is you should eat every 3-4 hours, and the right snacks help manage hunger so that you don’t pig out at the next meal.

Of course we aren’t talking about Twinkies or pudding. Choose foods that satisfy your hunger, supply your body with energy and provide important nutrients. You can eat larger servings of foods with low energy density, such as crunchy raw carrots, frozen grapes and air-popped popcorn.
Eating a healthy snack such as a piece of fruit or some raw veggies can: tame your hunger, help to stabilize your blood sugar levels, and keep your energy and motivation high. Isn’t it nice to know that your next “snack attack” doesn’t have to throw you off track?

August 30, 2010

Friends, Family & New Clients – Get a FREE week!

The BEST of Las Vegas Personal Trainers - Encore Personal Training Boot Camps Pilates Yoga Nutrition

June 19, 2010

Encore Q&A

What makes Encore different from other fitness trainers?

Encore Personal Training - Las Vegas Personal Trainers Q&AWhen we train, we expect you to be early, prepared and warmed up. Leave your problems at the door so you can focus on your health.

The warm up time gives you energy and safely transitions you into the “Play of the day.” Encore Trainers set up beginner to advanced modifications to effectively coach and encourage each unique person. Using the latest exercise science, we teach correct form, set and check weights and seat selections, and motivate you to make every session valuable. Actions speak louder than words, so it’s important to maintain a professional coach-athlete relationship. Your Encore professional trainer encourages you to take responsibility for a healthy lifestyle and will get you to your goal as fast as possible.

-to find out more, go to www.RockYourBody.com
and click on the “Book Now” button to schedule your FREE consultation. Or call (702) 845-4100 for more information.

June 11, 2010

Encore Workout Checklist

Check your list and check it twice!
Make the best of your Personal Training sessions by following these top 10 general guidelines listed below:


1. Eat 1-2 hours before your workout and within 30 minutes after your workout.
2. Check in at the front desk every day.
3. Please lock up all of your belongings in car or locker with key lock.
4. Warm up until you sweat. You can do cardio before or after weight-training.
5. Schedule changes or vacations in writing. Confirm all appointments by Sunday.
6. Communicate every workout about old/new injuries, illnesses or strains.
7. Take a multivitamin in the day and a 1,000 mg – 1,500 mg calcium tablet at bedtime.
8. Drink water all day and during your workout.
9. Do progressively challenging interval cardio 200+ minutes a week.
10. Schedule regular photo shoots, fitness evaluations and nutrition meetings.

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