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

February 1, 2011

Eating Behaviors & Girls’ Bone Loss

Image courtesy of LIVESTRONG

Adolescent girls who compete in athletic events sometimes fall victim to disordered eating, which has been linked to low bone mineral density (BMD). To explore the specific eating behaviors that lead to low BMD, researchers recently compared the attitudes and concerns of teenage girls who were endurance runners.

The study participants were 93 female competitive cross-country runners ranging in age from 13 to 18. The adolescents were assessed for different types of disordered eating, such as weight concern, shape concern, eating concern and dietary restraint, along with BMD history.

After adjusting for other variables, such as menstrual irregularities, the researchers found that dietary restraint was the behavior most associated with low BMD. Concerns regarding weight, shape and eating (or any combination of these three concerns) were not significantly associated with low BMD.

Reporting in the January issue of The American Journal of Clinical Nutrition, the researchers concluded that “in adolescent female runners, dietary restraint may be the disordered eating behavior most associated with negative bone health effects.”

source: IDEA Fitness

January 29, 2011

Saving Dough When Shopping

image courtesy from theyoungmommylife.com

Food prices are escalating at an alarming rate these days. Blame it on the rising cost of fuel to ferry food from farms to market and also the demand for ethanol gas, which is made from corn.

But there are ways to save money when food shopping if you are willing to put in the time and effort.

  • Clip coupons to defray costs; use the weekly fliers that stores distribute to learn what’s on sale before you hit the aisles.
  • Make a shopping list, and check it twice to avoid going to the store more often than necessary.
  • Know the prices for the top 10 foods that you typically buy, and track those costs for several weeks. Once you know the typical price range, stock up when something goes on sale.
  • Become a “member” at the stores where you shop most frequently, so you can make use of their cost-saving loyalty programs. Some stores will double coupons for members who show their card at the register, while others offer two-for-one bargains. Many stores are starting to accept coupons that are downloaded and printed off the Internet, and others now offer discounts to seniors.
  • Shop at big-box stores for staples, such as paper goods and cleaning products. But do exercise caution, as the “savings” you realize can quickly be wiped out by impulse buys, like discounted flat-screen televisions or designer handbags–
    Original Article from IDEA Fitness

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 13, 2010

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

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

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.

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

November 4, 2010

Diabetes Rates To Soar Unless Americans Get Weight Under Control

Without more trips to the gym or a serious shedding of those extra pounds, up to one-third of American adults are on the way to becoming diabetic by 2050.

The number of people with diabetes has soared in the past 10 years

That’s according to a new projection out today from the Centers for Disease Control and Prevention.

One in 10 American adults already have Type-2 diabetes — that’s 24 million people whose bodies don’t process insulin – the blood sugar regulator- very well. That in turn can lead to other, more serious health problems, like heart disease and stroke.

 
Most at risk are the obese, those who don’t exercise or have poor diets, those with a family history of the disease, and racial minorities. Also, the risks increase as we age.

The treatment for this kind of diabetes is bringing weight down, and eating a better diet, in many cases. And health apps can help, although we’re not really using them much.

As we now know, there’s no quick fix. Some pills boost our risk of more health problems.

The projected jump in diabetes cases has health officials worried about the country’s bottom line — and an already stressed health care system.

“Diabetes, costing the United States more than $174 billion per year in 2007, is expected to take an increasingly large financial toll in subsequent years,” the report says.

November 3, 2010

Healthy Living Can Temper Breast Cancer Risk That Runs In Family

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.

October 19, 2010

Spritz Away!

You are defeating the purpose when you fix yourself a low-calorie, healthy salad and then add a salad dressing full of calories, fats, and carbs.

Unlike what Ke$ha says, don't brush you teeth with a bottle of Jack!

Try eating your salad “au natural” or with a light virgin oil and vinegar dressing. There is a new product on the market that you may want to check out…
Try using Salad Spritzers!

There are several benefits, such as:

  • only one calorie per spritz
  • only 1 gram of fat in most flavors
  • 0% or 1% carbs depending on the flavor
  • more than 8 flavors to choose from
  • cost less than $2.00 per Spritzer
  • The next time you have a low-calorie, healthy salad, reach for the Spritzer!

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