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Eat Less Meat Think about eating less red meat. You probably know the fat in meat gunks up your arteries and contributes Interval Training - Part 2 I have recommended interval training, and continue to do so. Yet, I have some questions Interval Training - Part 1 Interval training has become popular, but it is not new. Several studies have Water, Sports & Safety Summer, for many people, is time for water sports. These can be a lot of fun, but only if you take sensible precautions. Let’s start with diving. The Built Environment Forests, rivers, deserts, mountains, and the like are the natural environment. The changes we humans make to it constitute the built environment. Fitness Trends A world-wide survey of fitness professionals has come up with predictions New Gym Equipment I attended a fitness equipment show—equipment designed for health club or institutional, not home use—and I can tell you that the health club industry is alive and well. If you haven’t Finding Time An article in Money magazine gives these figures: hours the typical worker wastes in an 8 hr day = 2; hours in a year the average American Ask a Politician Any of you who have been following the U.S. elections know that one of the major issues is health care, which is really How safe is your drinking water? A glass of clear, cool water sits on my desk. There is nothing floating in it, no cloudiness, nothing to be seen by my eyes. Without hesitation Beef Recall You probably read about the recall of 143 million pounds of beef, some of which had already been eaten and couldn’t be recalled. A slaughterhouse was found to be using “downer” cattle, that is, cattle that were so sick What’s a Salad? A few weeks ago an article in JAMA had experts being quoted all over the press. It suggested that maybe Is Fat Not So Bad? A few weeks ago an article in JAMA had experts being quoted all over the press. It suggested that maybe Students Run a Marathon We hear a lot about the problems of obesity in teenagers, as well as the problems associated with teens who don’t finish school. Here’s a solution to both Caffeine, Good or Bad? Caffeine is consumed by most of the people in the world, through coffee, tea, and/or soft drinks. In sports, it is recognized as an ergogenic aid (performance enhancer) When to Eat, When to Exercise How long should you wait to work out after eating? This is a common question, but does not require a Pay to Play? Boston Red Sox pitcher Curt Schilling signed a contract for next year that would give him $8 million plus $3 million in bonuses based on innings pitched Steroid Scandal I saw a cartoon about baseball’s steroid scandal, claiming those responsible were the players, owners, general managers, and the commissioner. I’d like to add Read the Labels The other day, circumstances led me to buy a pre-packaged muffin from a convenience store. My breakfast plans had fallen through, I was in a hurry Saving at the Pump By now you have heard about how high gas prices have forced many people to evaluate how much they use their cars and looking for alternatives to driving so much. Some Exercise Is Medicine Exercise is medicine. Didn’t I tell you so? This is the title of a new initiative from the American College of Sports Medicine (ACSM), which is the largest Happy Holidays The holiday season in the U.S. is traditionally from Thanksgiving to New Year’s (though you could make a case that it now starts at Halloween). You may have The Almighty Crosswalk This is about health, fitness and safety. Let me first begin with the statement that Osteoporosis and Exercise There’s a lot to be said about osteoporosis, but all I’m going to talk about here is how to use strength training to help prevent it. You have to give Kids and Weights How old should kids be before they start lifting weights? Lifting weights can be good for kids, helping them get strong even before they can get muscular Using the Pyramid, part 3 If you want a detailed assessment of your diet, click on the My Pyramid Tracker link from the main
page of www.mypyramid.gov or from My Pyramid Plan. You need to have recorded what you ate for a Using the Pyramid, part 2 Now that you know your way around www.mypyramid.gov (see
Using the Pyramid) you can go further and get personalized recommendations. Start with My Pyramid
Plan. Using the Pyramid Every 5 years the USDA puts out a revised set of Dietary Guidelines. This is designed to keep the guidelines up with the latest scientific information Prevent Diabetes Diabetes is one nasty disease. Not only is it the sixth leading cause of death in the U.S., it is a major risk factor for cardiovascular disease Tsunami! Most of us will never see a tsunami, but it’s good to know something about it, just in case. If you live in Omaha or Wichita, you may not be interested at It comes down to You "You can achieve anything".
That was from a recent speach where I heard Jack Lalanne address a crowd of gatherers for the Labor Day Contest at What about Bottled Water? There seems to be some outrage recently about the revelation that Dasani bottled water is really tap water. I’m not used to standing The 3-Pound Dumbbell Patients are given conflicting advice after a heart attack or heart surgery, according to an article in Health News. Some are... Who’s Anti-Aging? What is anti-aging? Is it being against aging? Maybe we should think about the alternative before deciding Going Green at the Gym As you walk, jog or hop up and down on your cardio equipment at the gym, have you ever taken a moment to consider how much energy is being used to keep that facility Diabetes Drug Alert You may have read about the study that concludes that the diabetes drug Avandia substantially increases Biking: 10 Rules of Engagement Ok, now that I see more of you sharing the bike path with me while the weather warms-up and the desire to lose some unwanted winter pounds entices Obesity Surgery Not Magic Obesity surgery, called bariatric surgery, is getting safer and more common. It’s also a money maker for hospitals and surgeons who BMI Revisited We’ve discussed BMI, or Body Mass Index, before, but it’s being used in the news so much lately, that it seems time to explain it again. The Earth Friendly Trash Workout Yes, you read that correctly. Without keeping up with the latest health & fitness fads Atkins Diet Returns, Sort of Yet another diet comparison study was in the headlines recently. Published in the March 7, 2007 issue of the Journal of the American Medical Association, it compared Atkins Real Food Facts, and a few words on trans fat Here are brief answers to some questions we are often asked about nutrition. They only apply to real food, because the food industry seems to Oprah Winfrey, Health and Fitness Since I haven't watched TV most of my adult life, along with many other shows I have never watched is the Oprah Stay Safe in the Gym The gym is not a dangerous place to be. You are not likely to be injured as long as you use common sense. Note that I didn’t say you wouldn’t Workout & Exercise: earlier or later? Good question. According to a recent Los Angeles Times Health section holding off Causes of Obesity In most cases, it’s pretty clear why someone is overweight—they eat too much and/or exercise too little. New Beverage Guidelines A panel of experts recently developed Beverage Guidelines, which are recommendations as to how much and what kind of fluids we should drink. This was apparently a response When Progress Stops So you've been training for a while now. You've also been making steady
progress: Higher training weights, increased Are Processed Foods Bad For You? Many fitness "experts" have created an entire industry by making you afraid of eating How do I find healthy foods? When my mom didn't like what the school offered at lunch, she packed me a lunch in my Batman lunchbox. Mom can't fix me lunch anymore Don't Blame It On The Carbs Many popular diet and training programs are proclaiming the virtues of a high protein, higher fat, lower carb diet. People are afraid to eat carbohydrates, thinking that After the New Year's Resolutions... I preach three things:
1) You absolutely have to exercise regularly to be healthy and fit. 2)You will be even healthier and more fit if you Holiday Weight Gain...Now What? It happens every year as the changing weather reminds people that the holiday season Using Alternative Fuel Options Whether or not gas prices stabilize to more affordable numbers, the price of petroleum is always going to be Fitness is a key to success Though I work out most days of the week, I've never been one to follow the sport of bodybuilding. Reduce use and your waist! Article Series It used to be the main emphasis of environmental messages was the 3 R's (Reduce, Reuse, Recycle), which What is Environmental Health? (Part 2 Article Series) We are hearing a great deal in the news about the environment and global warming. Just to make sure the basics of the environment and health are understood What is Environmental Health...Continued The chemicals that get into our water ways can be water soluble and mix with the water or they can remain residues or plumes on or in the water. The Environmentalism is the new Fashion Who would've thunk it? After spending my youth being physically fit and the majority of my adult life promoting fitness Spice Up Exercise Some people are more motivated to continue with exercising because it has become a strict, regimented routine in daily life. The exercise has become part of a Can Food Cause Arthritis? Most of us have found out the hard way that certain foods do not agree with us. Usually, our stomachs send us a message within a short time. Less obvious, and more controversial, is the role of food in contributing to chronic diseases. It is fairly wel Exercise Lite So let's say you're one of those people who hates About Jet Lag A characteristic of today's lifestyle is that many of us have to schedule time to relax. As a result, you may be trying to squeeze a lot into a short vacation, and you don't want to spend any of it being groggy because of jet lag. Some Things Shouldn't Change I have to admit some people may think of it as odd, but I don't own a TV. In fact, it has been 10 years since I gave my dust-ridden set away and 15 years or so Folic Acid If you are a woman who is planning to have a baby, or who may
ever have a baby, you should be taking folic acid supplements. Every
year, about 2500 babies in the U.S. are born with neural tube defects. Smoking & Sports Smoking is a health hazard. Just about everyone agrees to that.
But, because it appears to take years or even decades to catch up to them, Shoulder Pain Many times people experience shoulder pain in their active daily
lives. The pain can become more severe at some times
Stop the Aging Process The older we get the faster life seems to pass us by: years become months, months turn into weeks, and yet another week just passes by. Walking Indoors (Last in Article Series) There are times when you may have to take your walking program inside because of weather, darkness, or just because you want to. Walk for Fitness (Article Series) Some walking is better than none and more is better than some as far as fitness goes. Moderate walking is a great contributor to health, but The Walking Environment (Article Series) Are you wondering where to walk? The most convenient route starts right out your door. It’s worth driving or taking a bus to a scenic natural environment Its That Simple Improving your diet and eating fewer unhealthy foods isn't really that difficult. There is no need to consult a nutritionist or read the latest health food book either. Ten Thousand Steps (Article Series) The public health “walking is good for you” message didn’t catch on right away. If the problem was that it needed a slogan Walk for Health (Article Series) For most of human history, walking was the main means of transportation. If you Healthy Vacationing Many people must travel for work, and at some point almost everybody travels somewhere for holidays and vacations. Walking Gear (Article Series 1 of 6) There is not much equipment required for walking. If you’re going out for 30 minutes around the neighborhood, put on your walking shoes and a good pair of socks and you’re ready to go. Feeling Hungry? Many of us tend to eat when we are bored, angry, stressed, overwhelmed, or when we fear there may not be enough food, even though we may not be hungry. Be Flexible You know you should stretch and you probably don't do it, or at least not enough. Stretching can help prevent injury and improve sports performance. For most of us Making Exercise Fun The next time you sit on your porch or in your local coffee shop and see that same runner Traveling Equipment If you want to take some exercise equipment along when you travel, but don’t like the thought of hauling your trusty iron dumbbells in your suitcase, you may be pleased to hear that there are now collapsible alternatives. Health Assurance is Insurance Health care is expensive, overburdened and less available as now an estimated 45 million Americans are without health insurance. Costs of health care will continue to increase Cardio on the Road Getting in your aerobic (cardio) exercise while traveling is no problem if you can just go out for a run. If you’re staying in a hotel in an unfamiliar What's Going On? No matter what you think about our being at war with another country, whether the war is about oil or protecting us from terrorists, war creates anxiety for each of us. We are already burdened MEDITATION 101 Go someplace where it's quiet and sit there by yourself. No, you can't bring your cell phone. No, you can't play your boombox. No, you can't take a class.
You're going to meditate. Walk or Run? I n the 70's, running was fitness. For various reasons, running declined in popularity somewhat. Then, in the 90's, partially due to a study that showed fitness could be improved with moderate exercise, large numbers of people started walking for The Bird Flu and You There is more news about the Avian Bird Flu (H5N1), and some of it may be frightful sounding. Even President Bush finally Focusing On Results During the
first year of weight training, results generally come fairly steadily. Size,
strength and shape all improve. However, sometime after this "honeymoon"
period our progress can slow or even come to a complete halt. Tai Chi--What Is It? Tai chi has gotten a lot of press lately as studies have shown it
improves balance in older people. The FICSIT trials (Frailty and
Injuries: Cooperative Studies of Intervention Techniques) indicated
tai
chi prevented falls in the study group Carbs or Calories The number of calories an individual needs is determined by weight, age,
sex, and activity level.
(Other possible factors exist and we will address these another time)
Thus, not everyone should eat the same amount, if they want to maintain
their Becoming a Vegetarian Some people are vegetarian because of health reasons, some because of religious reasons, and some
for moral or ethical reasons. And some think it will help them lose weight. It is possible to live a
healthful life without eating meat, as do millions of Who Needs a Trainer? At what point in one's fitness training does a personal trainer become useful or even necessary? Is it as a beginner, an intermediate, or as an advanced health enthusiast? The answer is - all three! Use It or Lose It Alzheimer's, dementia, brain tumors, depression, memory loss and overall poor mental functioning are increasing. MEDITATION 101 Go someplace where it's quiet and sit there by yourself. No, you can't bring your cell phone. No, you can't play your boombox. No, you can't take a class.
You're going to meditate. Squats For Lower Back Pain A frequent complaint heard by personal trainers from a clients is
"I will never do squats again, last
time I did, I hurt my lower back". We can truly sympathize with someone who
experiences any lower back pain and some of you may even agree... Don't Stop Fidgeting! We all know people who seem to be able to overeat and not gain
weight, while most of us must pay the price in increased weight (and fat) when we
overdo it significantly. One meal isn't Who Wants Big Muscles? Some of you women may be wondering if working out at your local gym may cause you to develop bulky muscles. The answer is no, or at least not without a lot of time, work, and help from genetics. Hot Herbs It's not that medicinal herbs are new. Can You Spot Reduce? H ave you ever stood unclothed in front of a full-length mirror assessing
your body shape and thought that while you didn't really look that bad
overall, you'd really like to lose the rest of that abdominal fat or that extra
Mad about cows, feet and mouths... (Originally Published FEB 2001)
Hot Weather Exercise Summer's here and you're determined to continue your exercise program, instead of just lying in the sun and going to barbeques. Or you're looking forward to swimming and playing softball at picnics. Either way, you should take precautions before exerci Workout at Home or in the Gym? You've finally been convinced that you need to wor Don't Slide Back The Greek athlete of ancient times, Milo of Crotoa, was said to train by lifting a young calf every day. As the calf grew, Milo continued to lift, and eventually he was hauling around a full-grown cow. Milo, a wrestler, never lost a match.
Good Stress, Bad Stress Stress is one overused word. Not that we don't all know what it means, sort of. Generally we are referring to bad stress, or dis-stress... Fit For Travel Many of us are scheduling our summer travel plans now and it is a good time to travel with your fitness in mind. During a recent trip, I got a chance to brush up on my fit traveling Exercise as Transportation You may have noticed that the price of gasoline is going up. Even so, there are reports that the average commute is getting longer, cars are spending more YOUR FIRST 5K--Rules of the Road The 5K (3.1 mile) is now the most popular road race in the U.S.
Used to be almost everything was a 10K, and the occasional 5K drew some
speed demons who like to go flat out for a few miles, plus a few OUTWITTING WEIGHT-LOSS QUACKS Fraudulent weight loss products and programs often rely on unscrupulous
but persuasive combinations of message, program, ingredients, mystique, and
method of availability. When to Take Your Vitamins Now you've got all those little bottles of vitamins. What do you do with them? Take with meals, between meals? Alone, with others? You may have heard Ode to a Miracle: One more...please! That last product I bought really was a miracle. The problem was that it was a miracle for everybody I heard talk or write about it, but not for me. How Do You Know If You're Old? There are two kinds of age for you to be concerned about. The first is chronological age. That's the one on your driver's license, When Progress Stops So you've been training for a while now. You've also been making steady
progress: Higher training weights, increased number of sets and What is DOMS? Most gym goers have heard at some time or another someone proudly complain
about how sore his or her pecs, lats, etc. are after yesterday's "great
workout". Wait. No way. She didn't just say Actors (both male & female) and sports heroes have often won our confidence and many times our hearts by incredible performances. Many of these memories make lasting impressions that go beyond the time of witnessing Why Not Walk a Marathon? If long distance walking is your favorite way to stay in shape, why
not
walk a marathon?
Most large marathons welcome walkers. Boston is an
exception. They have a minimum qualifying time which, with rare
exceptions, can only be reach CHOOSING A GYM The Holiday Season has past us, another year has drawn to a close, and, if you are like many people, you gained 6 or 8 pounds and then, joined a gym in a fit of remorse and New Year's resolutions. A question you may want to ask is, "whi Surviving… As I looked over my shoulder, I noticed how incredible the view was from up here. I could see for miles as my eyes retraced the path leading back down to where the hike began. Not knowing how Free Weights vs Machines It's likely that most of us who have ever lifted
weights have gotten our share of advice from gym
gurus concerning the benefits or shortcomings of
training with machines or free weights. Some will
tell you t Be Flexible You know you should stretch and you probably don't do it, or at
least not enough. Stretching can help prevent injury and improve sports
performance. For most of us, static stretching is best. Move to where
you feel the stretch in the target muscl Health, Environment & You No matter how much you work to get in better shape, become more healthy and/or make attempts to live longer, all of your efforts are ultimately at the mercy of your environment Season's Eatings An often-quoted statistic, which may or may not be true, is that the average American gains 7 pounds during the holidays. In any case, there's no denying that holidays and holiday eating pose a threat to many people's healthy diet and exercise programs. Body Composition BMI-Body Mass Index and waist measurement are screening tools in the fight against obesity. However, you don't really know if you're fat until you know your body composition. That said, there is so much variation in measurements, that you may want Eat Your Cereal If you eat a high-fiber diet, it may help reduce your risk of having a
heart attack according to a study from the
Harvard School of Public Health (JAMA). Diet
questionnaires were given to over 43,000 male health professionals.
After 6 yea Herbs as Medicine Herbs are vegetable matter that are used as foods or flavor enhancers, but have also been traditionally used for medicinal purposes. When used medicinally, herbs are drugs. A given herb can sometimes be a food or seasoning and sometimes be used as a d Cold + Flu = Miserable Workouts With the cold and flu season making it's nasty appearance again and this time with a vengeance, the question arises, "to workout" or "not to workout". Achieving Results Why workout or exercise if you are not going to achieve the results you want?... Body Guide for Next Summer So you didn't quite look like you wanted at the beach or by the pool last summer? Do you think the bodies you admired all summer long started Retracing Your Footsteps Have you ever lost your wallet, your keys, or a piece of jewelry and thought carefully about where you had been that day so you'd know where to search? You can take the same approach to determine what happened if you now find yourself to be overweight al SCOPE OF PRACTICE What should you expect of your personal trainer? Every professional has a scope of practice. Your hairdresser isn't supposed to do liposuction The Female Athlete Triad During puberty nature directs boys to gain muscle mass and girls to gain body fat. Boys are encouraged to gain weight to improve physical performance, and girls are encouraged to lose weight to improve performance and/or appearance. Standards set by soc ENERGY FROM A BAR First you saw them in running stores, then sporting goods, then
gyms, and now they've infiltrated your local grocery store, drug
store,
health food store, spa, discounter, and who knows what else.
Stages of Change Change is just about the only constant there is in life. Ancient
cultures recognized this, and the Chinese I Ching, the Book of Changes,
is used to this day as a form of guidance. Those of us who are not
th Staying Fit For Life Many of us begin a
health improvement and fitness program with short term goals. Often the idea
is that we should lose ten or fifteen pounds to feel better and improve our
blood pressure, or perhaps that we'd like to look better in a bathing suit
Squats And Knee Pain There are numerous reasons that people may experience knee pain in the gym or weight room. Frequently people come to my clinic ... Use Your Head You know that strength training can help you build Herbs, Herbs, More Herbs There is a great deal of talk about herbs in the media today. So here
are a few suggestions and precautions for some of the big name herbs.
Don't bargain shop when you're looking for herbs. The larger
The DASH Diet High blood pressure (hypertension) is one of the most common medical
conditions in the world, especially common in developed countries.
Although it generally has no obvious symptoms, it is a major risk factor
for cardiovascular disease and s The Surgeon General's Report Says We see the bottom line message from the
Surgeon General's Report on Smoking on every
pack of cigarettes and every picture of a pack.
Smoking has declined (although not enough), and Too Much Pain - No Gain Most gym goers have heard at some time or another someone proudly complain
about how sore his or her pecs, lats, etc. are after yesterday's USDA Organic…We all Win For a decade the debate has continued over organic foods in the US and finally, the USDA has issued standards for organic foods, the toughest standards in the world Herbs as Medicine Herbs are vegetable matter that are used as foods or flavor enhancers, but have also been traditionally used for medicinal purposes. When used medicinally, herbs are drugs. How Hard is Hard?--Perceived Exertion How hard should you work to improve your aerobic fitness in your
aerobics class or while running, walking,
cycling, climbing, or rowing? The exercise "prescription" usually
directs you to work out at 60-90% of your
maximum heart rate, with b Health -The Past Century In our lifetimes, no significant or new information has revealed how to improve our physical condition or health Use Your Head You know that strength training can help you build and tone your body,
but you're missing out on some very important benefits if you don't engage
your mind as well as your muscles in your weight training.
No, I'm n Exercise Resistance When did "playing," as a child, turn into "exercise?" When
did something spontaneous and fun turn into an obligation?
People who exercise regularly are generally healthier and more
energetic than those who do not. The media, friends and Smoking and Sports Smoking is a health hazard. Just about everyone agrees to that.
But, because it appears to take years or even decades to catch up to them,
sometimes young people feel they can go ahead and smoke now and not worry
about it. Shoulder Pain M any times people experience shoulder pain in their active daily lives.
The pain can become more severe at some times than at others. Though not
unheard of for the rest of us, chronic shoulder pain is most commonly found
When Progress Stops So you've been training for a while now. You've also been making steady
progress: Higher training weights, increased number of sets and
repetitions, more muscle mass and lower body fat percentage. Everything seems to be
going along so smoothly Too Much Pain - No Gain Most gym goers have heard at some time or another someone proudly complain
about how sore his or her pecs, lats, etc. are after yesterday's "great
workout".
A common response to this is "Yeah, but that soreness shows
muscle
growth". But doe Eat Your Cereal If you eat a high-fiber diet, it may help reduce your risk of having a heart attack according to a study from the
Harvard School of Public Health (JAMA). Diet
questionnaires were given to over 43,000 male health professionals. Fluctuation vs Rollercoaster Looking through the many fitness magazines on the newsstands these days re-emphasizes the continued interest people are showing in developing their bodies into a shapely, well-proportioned condition. Spice Up Exercise Some people are actually more motivated to continue with their exercising because it has become a strict, regimented routine. The activity is part of a discipline, not offering much fun, but the joy of exercise is never the reason they started. These peop Avoiding Injuries while Improving Fitness "No pain, no gain"..."Just one more". Chances are most gym goers or weight lifters have heard this before, and now you are hearing it again. This time you are hearing it from the guy across the gym, and he is reviewing the latest in his dated exercise
We all know people who seem to be able to overeat and not gain
weight, while most of us must pay the price in increased weight (and fat) when we
overdo it significantly. One meal isn't TITLE here first few sentences
Use It or Lose It Alzheimer's, dementia, brain tumors, depression, memory loss and overall poor mental functioning are increasing. |
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