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

January 14, 2011

The Yolk’s On You!

image courtesy from cooltownstudios.com


Food for thought:
Did you know that egg yolks are one of the few foods that contain all of the fat-soluble vitamins (A, D, E and K)? Still, the lowly egg yolk continues to be much maligned, due to its relatively high cholesterol content. Although the American Heart Association recommends that adults limit their yolk consumption to no more than four per week, eggs are still a great source of high-quality protein. One way to keep your consumption of egg yolks down while increasing flavor is to mix one yolk in with several egg whites.

Cooking with eggs at this time of year can be a bit tricky. Egg salads and hard-cooked eggs should be kept refrigerated. When you are eating outdoors, keep eggs out of the heat to prevent spoilage.

To avoid the nonharmful but unsightly greenish-black tinge that can appear when eggs are hard-cooked, follow these simple steps. First, make sure you simmer your eggs, and never let them boil. Simmer eggs for 15 minutes, as cooking too long can cause yolk discoloration. After the eggs are done simmering, immerse them in cold water to minimize the release of sulfur gas, which can migrate to and stain the yolk.


Original article by Diane Lofshult

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 10, 2010

Stay Fit To Reduce Risk Of Stroke

If you want to avoid a stroke, you can start by living a healthier life.

Eat well and stay fit to keep a stroke at bay. Courtesy of NPR

Shed those extra pounds if you’re overweight, exercise regularly, eat more fruits and vegetables and less salt, say guidelines just released by the American Heart Association and American Stroke Association. Oh, and don’t smoke, please. Although drinking a little wouldn’t hurt and might help.

There’s a lot of advice for preventing a first stroke, most of it for doctors. There are specific recommendations for blood pressure targets, diabetic patients (who are at higher stroke risk) and when to recommend aspirin (only for people at especially high risk.

The guidelines, which were last revised in 2006, run nearly 70 pages. The executive summary is six-pages long!

But the most important advice is pretty simple. Living better can cut the risk of a first stroke by 80 percent, Duke’s Dr. Larry B. Goldstein tells Medscape. “There’s virtually nothing that we can do with medicine or interventions of any kind that’s going to have that kind of impact, so that I think is of paramount importance,” says Goldstein, a stroke specialist who chaired the guideline group.

Prevention is key because more than three-quarters of the nearly 800,000 people who have strokes in this country each year are having first strokes.

“Between 1999 and 2006, there’s been over a 30 percent reduction in stroke death rates in the United States and we think the majority of the reduction is coming from better prevention,” Goldstein says in a statement.

If you or someone close to you has a stroke, it’s important to get to the hospital as quickly as possible. Most strokes are caused by blood clots. A drug that dissolves clots can go a long way toward saving lives and reducing disability if it’s given in time, as NPR’s Richard Knox reported last year.

Finally, some hospitals in the country are certified as stroke centers, meaning they provide state-of-the-art care. If you’d like to find one nearby, check out this database.

Original article courtesy of NPR’s Health Blog

December 9, 2010

A Good Turn For Your Shoulders

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!

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 18, 2010

Lose Weight at Work

Technology has eliminated as many as 2,000 of the calories that office workers used to burn each day, says James A. Levine, M.D., Ph.D., professor of medicine at the Mayo Clinic and author of Move a Little, Lose a Lot. No wonder the average American is 26 pounds heavier today than a generation ago. To start burning calories at work, Levine suggests you embrace these four work-based strategies.

trim that fat with these small adjustments to your day

1.) Meet on the Move
Instead of booking a conference room, ask colleagues to join you on a walk. Seriously. Just make sure the topic is relatively informal—brainstorming, not budgets, for example. Even an easy pace burns 10 times more calories than sitting for an hour—150 vs. a measly 15.

2.) Get on Your Feet
Stand up while talking or typing. (You may need to request a headphone or long cord, or a podium for your keyboard.)

3.) Find a Partner
A co-worker with similar fitness goals won’t push for fast-food breaks and will help you stay motivated. Maybe you can both buy pedometers and see who gets in the most steps each day. If you have iPhones, there’s a free app called Walk ‘n Play that tracks your movements and pits you against a friend or a simulator.

4.) Tackle Takeout
If you eat with your co-workers, offer to order lunch for the group. That way, you’ll control your options. In fact, you’re probably not the only one who would appreciate the healthier choices.

October 14, 2010

NHS should use term fat instead of obese, says minister


GPs and other health professionals should tell people they are fat rather than obese, England’s public health minister says.

Anne Milton told the BBC the term fat was more likely to motivate them into losing weight.

She said it was important people should take “personal responsibility” for their lifestyles.

But health experts said the word could stigmatise those who are overweight.


Using 'fat' may encourage people to take more personal responsibility, says Anne Milton

Ms Milton, who stressed she was speaking in a personal capacity, said: “If I look in the mirror and think I am obese I think I am less worried [than] if I think I am fat.”

She said too many staff working in the NHS were worried about using the term, but suggested it could help encourage “personal responsibility”.

“At the end of the day, you cannot do it for them. People have to have the information,” she added.

The minister spoke to the BBC after setting out the coalition government’s vision for public health.

A white paper is expected to be published in the autumn, which she said would stress the combined role of the individual, state, business and society.

The comments come after Health Secretary Andrew Lansley last month attacked the “lecturing” of recent public health campaigns, such as the drive on school meals that followed Jamie Oliver’s TV shows.

‘More brutal’

Professor Steve Field, of the Royal College of GPs, said he agreed with Ms Milton and already tried to use the term fat as much as he could.

“I think the term obese medicalises the state. It makes it a third person issue. I think we need to sometimes be more brutal and honest.

“You can be popular by saying the things people want to hear and in the NHS we too often do that when we should be spelling things out clearly.”

But Professor Lindsey Davies, president of the UK Faculty of Public Health, which represents public health professionals, warned against using ‘fat’ when dealing with patients.

“People don’t want to be offensive. There is a lot of stigma to being a fat person.”

She said health professionals started using the term obesity to encourage patients to think about the condition in a different way.

“Obesity is something that happens to people rather than something they are. The language you use all depends on the relationship you have with a patient.

“I would probably be more likely to say something like ‘can we talk about your weight’ rather than obesity, but that is a judgement you make on a patient-by-patient basis.”

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 30, 2010

Outlast Your Cravings

photo & post courtesy of Men's Health blog

Turns out, talking to yourself isn’t so crazy after all…

That voice in your head can help you control your cravings, say researchers at the University of Toronto.

“We give ourselves messages all the time with the intent of controlling ourselves–whether that’s telling ourselves to keep running when we’re tired, to stop eating even though we want one more slice of cake, or to refrain from blowing up on someone in an argument,” Alexa Tullett, Ph.D., candidate and lead author on the study, said in a press release.

With that in mind, Tullett and her colleagues put her theory to the test. She discovered that when people who weren’t able to talk to themselves acted more impulsively and made more errors.

The likely reason: The study participants weren’t allowed to talk to themselves, which hindered their focus.

Talking to yourself can subconsciously cause you to think of other reasons why you should resist the impulse, say the study authors. Take, for example, the person who’s trying to resist a piece of cake. Telling themselves not to eat it can trigger their minds to think of the reasons why they shouldn’t eat it—like the fact that they’re on a diet.

Just remember this when you’re dining out with friends:

“Situations where we are constantly talking make it difficult or impossible to use the inner voice,” says Tullett. “[This] may have consequences for our self-control as a result. Being at a dinner party, for example, might result in us eating much more food (or drinking much more alcohol) than we would have if we were monitoring our actions.”

And this advice isn’t just for dieters: “Similarly, if you’re talking on the phone and your girlfriend is doing something annoying, you might not take the time to count to 10 and instead blow up at her,” she adds.

Next time you have to make a choice, let yourself do the talking.

By Quinn Thacker

Original Article: http://blogs.menshealth.com/health-headlines/outlast-your-cravings/2010/09/24

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