Archive for the 'What I Think' Category
This article was posted on Yahoo health earlier today and I don’t agree with this myth. It was a post written regarding “Don’t Believe the Health Hype: Six Fallacies Debunked” By Maxine Hurt. The other 5, I do agree with except for the very first one. You can burn more fat effectively at “Your” own specific heart rate zone! Of course if you listen to the cardiovascular recommendation of a heart rate zone, it will not work due to it’s the average for everybody. Are you average? Absolutely not, your as unique as having your own thumbprint, so we want to cater to that.
We want to work smarter not harder and more effective. According to Michael Brazeal, “you don’t need to be in a target heart zone and all you need to do is work hard.” I say pending the clients goal and what they want to accomplish in X amount of time, a target heart zone will be very effective towards their goal of burning fat. Do you want to hope to burn fat for 30 minutes – on the cardio, or do you want to know your burning fat for 30 minutes? Here is 2 posts of mine regarding a The Fat Burning Zone and Target Heart Rate Zone.
Here is the original article:
1. I should exercise in my “fat burning zone.”
You hop on the elliptical machine at the gym and study the console’s colorful diagram. Without making a single rotation, the words “Fat Burning Zone” cause your heartbeat to accelerate. A special zone that allows me to burn more fat? Perfect! So you accelerate, check your heart rate, then decelerate and peddle cautiously to ensure you never leave the fat burning zone. According to Michael Brazeal, Director of Fitness and Exercise Physiologist at the California Health and Longevity Institute at the Four Seasons Hotel Westlake Village, California, you’ve been misled. “Yes, at low levels of exercise, a greater percentage of the calories burned come from fat, whereas at higher levels of exercise intensity a greater percentage of the calories burned come from carbohydrate combustion. But the bottom line is that it’s all about calories and creating an energy imbalance—your body doesn’t care where the calories come from.”Brazeal explains that when he measures his clients’ resting metabolic rates (the energy required to perform vital body functions such as respiration and heart rate), a higher percentage of calories burned come from fat combustion. This means that you would be in the optimal “fat burning zone” when watching TV on the couch or lying in a hammock by the beach. Obviously, that’s not going to help you with your health goals. Instead, Brazeal, whose advice is evidence-based and substantiated by scientific research, tells his clients, “Exercise vigorously. Get the most out of it.”
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With cardiovascular exercise equipment – these machines simulate the movements of cycling, walking, running, rowing, skiing, and stair climbing. They’re great choices for cardiovascular and fat-burning workouts. The equipment can be motorized or not, portable or professionally sized, and relatively economical or quite expensive. Such equipment provides an excellent alternative to outdoor exercise. If you are looking for the top cardiovascular exercise equipment to design a home gym, or just looking for one quality product to purchase – here are some of the top investment descriptions:
Prices vary greatly (from a few hundred dollars to thousands), depending upon whether the machine is motorized or programmable or has add-ons, like such devices to measure heart rate, calories burned, and time elapsed. You may want to opt for a machine that offers information to help you track your intensity from day to day, such as calories burned in a given time or METs. These information is particularly important if your doctor has advised you to restrict your activity. Still, it’s important to note that these measures are based on the manufacturer’s estimates and may not be entirely accurate. Here’s the skinny on some of the more popular types of cardiovascular exercise equipment followed by my top recommendation for each piece of equipment.
Treadmills:
The treadmill machine enables you to walk or run indoors. Some models offer a flexible surface that cushions your joints. When purchasing a treadmill, look for a strong motor (the machine will last longer), a belt that’s long and wide enough for your stride, a sturdy frame with front side rails for safety, and an emergency stop device. You should also be able to adjust the speed and grade so you can walk at a comfortable pace. Treadmills.
TreadClimber:
The The TreadClimber TC5000 by Nautilus represents the ultimate in TreadClimber technology for fast and easy weight loss. Fully integrated electronics, including a wireless heart rate monitor, enable you to monitor every vital aspect of your workout – and achieve maximum results. For calorie-burning effectiveness, no other piece of exercise equipment comes close to the Bowflex TreadClimber.
Stationary Bicycles:
The stationary bicycles takes no training and is easy to use, although it can get uncomfortable for long stints. While riding isn’t as effective in preventing osteoporosis as weight-bearing exercise, it does provide an excellent cardiovascular workout. Look for a model with a comfortable, adjustable seat and toe clips. Stationary Bike.
Stair-Steppers:
The stair-stepper provides a low-impact workout that approximates climbing flights of stairs. Some machines have devices to work arms, too. Beginners may find stepper machines strenuous, and the motion can be hard on the knees. Look for machines that provide independent foot action and are equipped with handrails and large stair platforms. Stair Stepper.
Rowing Machines:
The rowing machines work the back, arms, and legs simultaneously, offering as close to a total-body workout as available from a machine. The motion can feel unfamiliar, and some people find it hard on the back. When purchasing one, consider pulley models instead of piston models for a more realistic rowing experience. Rowing Machine.
Elliptical Trainers:
The elliptical trainers have a circular up-and-down motion that’s a cross between a ski machine and a stair stepper. They provide a nearly impact-free workout. Some models have levers with handgrips to work the upper body. The unusual motion may take some getting used to. Important features to look for include comfortable handlebars and nonslip pedals with curved ridges. Elliptical Trainer.
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This is a great article for the support of the Mediterranean diet. Thanks Internal Medicine! Here is a brief summary of the Mediterranean diet before you read this article:
The Mediterranean meal plan incorporates the traditional healthy living habits of people from countries bordering the Mediterranean Sea. It includes an abundance of vegetables, legumes, dried beans, whole grains, fruits, nuts, seeds, olive oil, as well as moderate consumption of fish, occasional poultry and minimal red meat. The food is fresh, unprocessed and unrefined. It is also low in saturated and trans fats. And if you’d like, you can include a glass of wine with your dinners.
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In older adults at risk for heart disease, a Mediterranean diet plus daily servings of mixed nuts may help manage metabolic syndrome, according to a Spanish study.
Metabolic syndrome describes a group of health problems that includes abdominal obesity, high cholesterol, high blood pressure and high glucose levels — all of which are risk factors for cardiovascular disease. Previous research suggests that a Mediterranean diet — which includes lots of cereals, vegetables, fruits and olive oil, moderate consumption of fish and alcohol, and low intake of dairy, meats and sweets — lowers the risk of metabolic syndrome.
This new study included 1,224 people, ages 55 to 80, at high risk for cardiovascular disease. They were randomly assigned to one of three groups. The control group received advice on a low-fat diet while the other two groups received quarterly education about the Mediterranean diet. One of the Mediterranean diet groups received one liter per week of virgin olive oil, while the other group received 30 grams per day of mixed nuts.
At the start of the study, 61.4 percent of the participants met criteria for metabolic syndrome. After one year, the prevalence of metabolic syndrome decreased by 13.7 percent in the mixed nut group, by 6.7 percent in the olive oil group, and by 2 percent in the control group.
There were no weight changes in any of the groups over the one-year study period. But the number of people with large waist circumference, high triglycerides or high blood pressure significantly decreased in the Mediterranean diet/mixed nuts group compared with the control group. This suggests that the Mediterranean diet
with mixed nuts improves certain features of metabolic syndrome, such as oxygen-related cell damage, insulin resistance, and chronic inflammation, the researchers said.
“Traditionally, dietary patterns recommended for health have been low-fat, high-carbohydrate diets, which generally are not palatable. The results of the present study show that a non-energy-restricted traditional Mediterranean diet enriched with nuts, which is high in fat, high in unsaturated fat and palatable, is a useful tool in managing the metabolic syndrome,” concluded Dr. Jordi Salas-Salvado, of the University of Rovira i Virgili, and colleagues.
The study was published Dec. 8 in the journal Archives of Internal Medicine.
For more information, please visit The Mediterranean Diet Official Website.
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This is a good blog written by Cristin Dillon, R.D. and I do agree with her fitness tips, but the one major concern I have is her stance on not counting calories. Any fitness expert will know that it boils down to the First Law of Thermodynamics (Calories IN = Calories Out). You can have a great workout and burn off a 1,000 calories, but you can’t go home and consume 1500 calories, you just defeated the whole purpose.
I believe what Cristin did here was that she had a horrible diet to begin with. Then like she mentioned, made a switch to more health conscious foods and I’m sure she eliminated the fast fried foods and the little sugar munchies she had in between work and the drive home.
So essentially she was probably consuming around 2800 calories (just a guess because I don’t have her food journal, bodyfat, or weight) and then dropped them drastically when she started consuming healthier foods. My guess she dropped down to around 1200 – 1500 calories which created a caloric deficit of 1300 – 1600 calories a day, and therefore caused the weight loss. One pound of fat = 3500 calories, and I’m sure you can do the math from there.
Also, she didn’t differentiate if it was all fat or muscle she lost, or a combination of both. Generally with not counting calories you tend to lose a ton of muscle. We all know with the more muscle you have: the more calories you will burn even while at rest, or reading a blog.
If you want a way to Burn Calories Faster then read this article.
Lastly, one great way to track you food journal entries is one uploaded on a website for you and great place to do that is here: Calorie Counter at MyFoodDiary.com
Here is Cristin Dillon, R.D. original blog entry:
I’ve never been a big fan of counting calories. In fact, in the past year, I have lost about 30 pounds without counting a single dietary digit. Sure, I know recording everything you put in your mouth can help peel off pounds, but I also know that obsessing over calories makes you more likely to eat lowfat, low-fiber foods that wouldn’t satiate a starling.
Instead of crunching numbers, I munched on healthy food to become a weight loss success. If a food lover like me can do it, you can, too! Try these tips:
• Pick up produce. Have at least one fruit and veggie at every meal. On busy days when I know my lunch won’t have a smidge of green in it, I have two fruits at breakfast; I toss berries or peaches into my nonfat Greek yogurt and sprinkle it with granola. I love asparagus, green pepper, sun-dried tomatoes, sprouts, endive and more. Fruits and veggies are high in fiber, which staves off hunger. Shoot for nine servings daily. It sounds like a lot, but if you don’t have to be a rabbit to reach that goal. Eat a salad at lunch or dinner, and you’re there.
• Snack smart. Add protein (such as a stick of lowfat string cheese or Parmesan) to your between-meal bites. Research suggests protein may enhance the effect of leptin, a hormone that reins in appetite. I love hummus and dip veggies into it instead of pita bread or crackers. Protein is also filling and can help curb cravings for chips, cookies and the like.
• Sip more water. Dieters who swapped sugary drinks for water lose weight, but those who gulped the most H20 peeled off the most pounds, according to a study at the meeting of Obesity Society in Boston. Don’t love agua? Try the flavored kind but check the label for sugar content (it should be below 8 grams per serving).
• Map out your meals. A little attention to portions can help you eat less and still stay satisfied. Start by using a salad dish (8 inches in diameter) and divide it into quarters to help keep helpings healthy. Half the plate should get veggies, top another quarter with lean protein (3 to 6 ounces of fish, chicken or tofu) and the last quarter with whole grains (1/2 to 1 cup of brown rice, sweet potatoes or whole wheat pasta).
• Eat every meal. When you wait longer than five hours between bites, your body may release extra cortisol, a hormone that can increase appetite. I call it “hangry.” I get hungry and angry: My stomach starts to burn and my brain gets annoyed at every little thing. Then I eat whatever is in front of me, usually a cookie or other sweet, empty-calorie treat. I realize I’m putting out the “hangry” fires, but it is better not to get there in the first place!
Blog, by Cristin Dillon, R.D.
This is why kids don’t belong in the gym. Enjoy!
Here are some common misconceptions about this Valentine’s Day or any other chocolate loving holiday, along with some facts to set the record straight.
A daily serving of dark chocolate, which contains more antioxidants than milk chocolate, can also help lower blood pressure and improve insulin resistance according to a joint study between Tufts University in Boston and the University of L’Aquila in Italy. The findings do not suggest that people with high blood pressure consume dark chocolate in lieu of taking their prescribed medication, but that the flavor in dark chocolate may have a positive effect on blood pressure and insulin resistance.
Myth: Chocolate is high in caffeine.
Fact: While eating chocolate may perk you up, chocolate is actually not very high in caffeine. A 1.4-ounce chocolate bar or an 8-ounce glass of chocolate milk both contain 6 mg of caffeine, the same amount as a cup of decaffeinated coffee. (For reference, regular coffee contains about 65-135mg of caffeine.)
Myth: Chocolate is loaded with saturated fat and is bad for your cholesterol.
Fact: Stearic acid, the main saturated fat found in milk chocolate, is unique. Research has shown that it doesn’t raise cholesterol levels the same way that other types of saturated fats do. In fact, eating a 1.4 ounce chocolate bar instead of a carbohydrate-rich snack has been shown to increase HDL (good) cholesterol levels.
Myth: Chocolate lacks any nutritional value.
Fact: Chocolate is a good source of magnesium, copper, iron and zinc. It also contains polyphenols (an antioxidant also found in tea and red wine) that have been associated with a decreased risk of coronary disease. An average chocolate bar contains about the same amount of antioxidants as a 5-ounce glass of red wine.
Myth: Chocolate causes cavities.
Fact: Candy alone is not responsible for cavities. Cavities are formed when bacteria in the mouth metabolize sugars and starches from any type of food (soda, candy, juice, bread, rice and pasta) to produce acid. This acid then eats through the enamel of the tooth, causing a cavity.
Myth: Chocolate causes headaches.
Fact: While sited as a common cause of migraines, a study by the University of Pittsburgh has shown no link between chocolate and headaches. The results of that double-blind study of 63 participants known to suffer chronic headaches were published in the neurology journal Cephalalgia. Chronic headaches were once thought to be caused by amines in foods (including histamine and beta-phenylethylamine) such as cheddar cheese, peanuts, cured meats, chocolate and alcohol, but this study eliminated chocolate as a possible headache cause.
Myth: Chocolate causes acne.
Fact: Regardless of what your parents or grandparents may still say, studies in the past twenty years have eliminated chocolate as a cause of acne. In fact, many dermatologists doubt that diet plays any significant role in the development of acne. Acne is now believed to be caused by a combination of high bacterial levels and oil on the skin.
Myth: Chocolate causes weight gain.
Fact: Any food can be part of a healthy diet if consumed in moderation. An average chocolate bar contains 220 calories, which is low enough to be a part of a weight control diet if other high-calorie foods are eliminated. Enjoying the occasional piece of chocolate may reduce the risk of severe bingeing, which can occur when you feel deprived of your favorite foods.
Chocolate’s bad reputation is slowly changing and research now shows that chocolate can be a part of an overall healthy lifestyle, when consumed in moderation. If you keep your portion sizes small and select dark chocolate whenever possible, the occasional treat can be a guilt-free part of your nutrition plan.
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