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February 2000 Vol. 5 No. 2
Life is about not knowing, having to change, taking the moment and making the best of it, without knowing what’s going to happen next. Delicious ambiguity.
Gilda Radner
“The more productive the individual, the greater challenge will be that individual’s responsibility and therein lies the potential for powerful success.” By Marcus DeValentino
Table of Contents
How Folate Can Help Prevent Birth Defects
Diabetes: The Scourge of America
Magnesium: Critically Important for Diabetes
Controlling Blood Sugar
B Vitamin Complex and Blood Sugar
Diet versus Diabetes
How to Exercise when you’re Expecting
Frequently Asked Questions
Proper Titles to Avoid Confusion
High Reps versus Low Reps
More Quotes to Ponder
Strength Training for Kids
Fat Children and America’s Future
Recipes of the Month
Corn Bread
Orange Walnut Salad
Nuts to You!
Juicing For Health
Did You Know?
Orange Juice: Defender of Your Health
How Folate Can Help Prevent Birth Defects
It’s important for all women in their child-baring years to ensure their folate intake - a B vitamin - is sufficient. It is an important supplement that can prevent certain birth defects. Discover why folate is so important and how you can get your daily folate intake. http://medicinecabinet.net/home/pub.asp?aid=2003295
Diabetes: The Scourge of America
The growing incidence of diabetes in America touches just about everyone today. The combination of an awful diet devoid of a full spectrum of vitamins and minerals [S.A.D.], coupled with a lack of exercise now has over 14 million Americans suffering from this largely preventable disease. The possible complications of this disease including heart disease, kidney, and nerve, etc., are costing in misery and dollars to the tune of $100 billion annually. The American Diabetes Association lists diabetes as the fourth leading cause of death in the United States annually, claiming the lives of 160,000 each year. The following four segments and links could be very helpful for those who either suffer diabetes or know someone who does. Please visit AFPA’s website and conduct a search:
http://www.afpafitness.com/search/search.html to find over 86 articles and abstracts related to diabetes.
Magnesium: Critically Important for Diabetes
Researchers have found that most diabetes are deficient in magnesium, a mineral that is essential in the metabolism of carbohydrates. Dr. Michael Murray, ND and Joseph Pizzorno, ND in the Encyclopedia of Natural Medicine [Prima Pub], report that magnesium has been found to forestall some of the more insidious side effects of diabetes, including retinopathy [can lead to blindness, and cardiovascular disease]. It was noted those individuals who had the greatest incidence of retinopathy and cardiovascular disease had the lowest plasma levels of magnesium. Processed foods rob our body of magnesium and other critical minerals, and while nuts, tofu and whole grains contain magnesium, supplements can help offset this deficiency and promote better health.
[Ann Pharmaco 27: 1993: 775-780]
Controlling Blood Sugar
Vitamin E: The antioxidant vitamin that has been found to prevent oxidation of cholesterol has also been found to stabilize blood sugar in those individuals that have diabetes. [Amer. J. Cl. Nut, 57: 650-656, 1993]. The study of over 900 men over age 40 noted that those with the lowest levels of vitamin E had a 4 times greater risk of developing diabetes than those with the highest levels of vitamin E. [British J. Med, 311: 1124-1127, 1995]. Additional researcher have found that vitamin E boosts insulin use, tolerance and sensitivity in the body, this has been noted as vitamin E improves the movement of glucose through and across cell membranes. It is important to note: This only occurs when using natural vitamin E, not synthetic forms. Ideally, vitamin E in the mixed tocopherol form [containing at a minimum- alpha, beta, delta, and gamma] for the best synergy within the body. The recently completed Cambridge Heart Antioxidant Study [CHAOS] compared 400-800 i.u.’s daily compared to a placebo for 500 days of treatment and found that any major cardiovascular event was reduced by a minimum of 52 percent over the control group.
B Vitamin Complex and Blood Sugar
B complex vitamins are nutrients that are essential in carbohydrate metabolism, as well as controlling the plasma and tissue levels of homocysteine, a substance [called a metabolite] that has been implicated in the destruction of cardiac muscle. B complex vitamins assist in the production and use of insulin [Diabetologia 38: 848-852, 1995], niacin and/or niacinamide [B-3] as demonstrated a clear ability to lower the need for insulin in those individuals that have Type I diabetes. [J. Nutr. Med 1: 217-225, 1990]. Clearly this has great promise for those who suffer from diabetes.
Diet versus Diabetes
We know that what we eat and how much can affect our health profoundly, including our risk of developing diabetes. Researchers have continued to find that lack of dietary fiber combined with the S.A.D. [standard American diet] of refined foods [both sugary and fatty] are a one way ticket to illness.
A diet containing legumes and other beans have shown clear improvements in metabolism linked to diabetes [Lancet 1: 1981: 1-5]. The researchers noted that when fat intake was kept at or below 20% of the total calories, combined with a complex carbohydrate intake of at least 60% [both fibrous and non-fibrous] the risk of developing diabetes was greatly reduced. Other excellent sources of fiber include; oat bran, chickpeas, grapefruit, apples and grapes. As little as 7-10 grams of fiber daily has also be found to lower cholesterol [LDL-low density lipoprotein] between 5-10 percent.
How to Exercise when you’re Expecting
Can pregnant women still exercise? The answer is yes. In fact, exercising during your pregnancy has many benefits. As long as you consult your physician and don’t push yourself to the limit. Here are some helpful tips. http://medicinecabinet.net/home/pub.asp?aid=2001976
Frequently Asked Questions
“I recently began taking the oral contraceptives and I am concerned as to whether or not it will effect my weight or my metabolism.” Read the answer: http://medicinecabinet.net/home/pub.asp?aid=2001327
Question: What is the maximum amount of days in a week a person would want to work on their abdominal?
Answer: Depending on how hard you train the abdominals will determine the frequency. Many world class athletes train abs 2-3 days weekly. Boxers typically train every day [5-6 days week]. I have found that when you are training to become stronger in the core region- 2-3 days/week is more than adequate.
Question: Does a person need to rotate abdominal exercises so their muscles don’t become adapted like other major muscle groups do when you work out? If so how long and often should a person stick with a specific exercise protocol?
Answer: It is a good idea to choose different exercise each workout. This prevents staleness the possibility of over-use injury, as well as boredom.
Proper Titles to Avoid confusion
You may call yourself a “Personal Trainer”, “Personal Fitness Trainer”, “Fitness Trainer”, “Fitness Consultant”. Do not call yourself an athletic trainer. These gifted individuals spend any where from 4-6 years in college, in addition to 1,800 hours of hands on clinical time. I also would not list yourself as just “PT” as that could be confused for Physical Therapist, who spend the same amount of time to earn their degree and title.
High Reps versus Low Reps
Do not be afraid to use “heavier weights”. If your client can perform 12 continuous repetitions under control with good form it is not really heavy. Whether the client is heavy or light it does not matter in that regard. Using lighter weights with higher reps does not challenge the muscles, preventing adaptation and increased strength with further muscle tone. All of which by the way will burn more fat calories over time [as a result of increased muscle tone].
More Quotes to Ponder
Love deeply and passionately. You might get hurt but it’s the only way to live life completely.
Unknown
I can’t remember all the times I tried to tell myself to hold on to these moments as they pass.
Adam Duritz, lead singer of the Counting Crows
I have realized that time doesn’t wait for you.
Andre Agassi
An angel without wings can hardly fly, and love without a dream, it will not survive.
Keith Kane, singer in Vertical Horizon
We are not rich by what we possess but rather by what we can do without.
Immanuel Kant
There’s an important difference between giving up and letting go.
Jessica Hatchigan
It’s the crushed grape that yields the wine.
Unknown
Moods are always changing and yours could change at any moment. . . .
The trick is to be grateful when your mood is high and graceful when it is low.
Richard Carlson
He who is prudent, and waits for an enemy, who is not, will be victorious.
Sun Tzu
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Strength Training for Kids
Kids and weight training. Everywhere you turn someone has an opinion as to when kids should begin to workout with weights. After interviewing many orthopedic surgeons believe if a child is going to be involved in contact sports [pop warner football, soccer, hockey, gymnastics, wrestling, etc.] they need to build padding around the bones. This padding comes in the form of increasing skeletal muscle.
All children can really benefit resistance training, especially using medicine balls and dumbbells. It is important that they do not overtrain, especially during any activity or sports seasons.
Exercises to strengthen in entire body, with an emphasis on legs, shoulders, back, abdominals are critical for everyone, especially kids.
Performing 2-3 sets of 8-10 repetitions of exercises such as leg presses, lunges [reverse], squatting holding a medicine ball [medicine balls can weigh up to 40 pounds].
Chin ups or pull downs [always to the chin, not behind the neck].
Keep the workouts brief-less than 30 minutes for an upper/lower body workout. Twice weekly with 2-3 days rest between workouts.
Drink plenty of water. Avoid junk food as much as possible. Plenty of rest. Finally, supervise his workouts. Do not let him try to see how much he can lift in any exercise. One rep maximum attempts is where most kids become injured.
Fat Children and America’s Future
Evidence of a growing weight problem among children in the United States is not a new topic, but it is becoming alarmingly more apparent as Dutch researchers said the number of seriously overweight children had doubled in less than 20 years in all western countries.
The study noted that children are taller than they used to be - and mature earlier, however, they are disproportionately heavier, according to the study of 14,500 children. This study was reported in the Archives of Disease in Childhood, where researchers noted another key indicator, known as the adiposity rebound, also suggested that problems were being stoked up for modern children.
The adiposity rebound marks the age at which young children reach their thinnest point and cease growing faster than they put on weight.
Between 1980 and 1997 it has been noted that children have reached this age at 5.5 years [1997] versus 6 years [1980].
The researchers from Leiden, Holland, said the growing number of fat children was a recent phenomenon -as there had been no increase between 1965 and 1980 measured by body mass index. This is a common device used to compare height with weight promoted by Shape Up America.
“Comparisons among adolescents showed that the intake of fruit juices, soft drinks, and invisible fats has increased dramatically over the past decade,”
“In addition, more processed fatty snacks and sweets are eaten between regular meals, probably stimulated by the fact that increasing numbers of children and adolescents do not eat breakfast.”
Recipes of the Month
Corn Bread
Makes 8 servings
Ingredients:
1 egg substitutes
2 tsp. Canola oil [extra virgin]
1 cup Soy milk [low fat]
1 cup whole wheat flour
1 cup Cornmeal
2½ tsp. Baking Powder [non aluminum]
3-4 tsp. Honey
½ tsp. Sea Salt
¼ cup Flax meal [ground flaxseed]
Heat oven to 375 degrees. Mix egg substitute, oil, and soy milk and beat well. Mix in the dry ingredients and add to egg mixture. Stir until just blended. Pour batter into a lightly oiled bread pan and cook for 25 minutes or until corn bread springs back when touched in the center. After removing from oven brush 1 tsp. of flax oil over entire corn bread. This adds a nice nutty flavor.
ORANGE WALNUT SALAD
This may be served as a dessert or appetizer. The fruit makes for a nice palette cleanser.
MAKES: 5-6 servings
Ingredients:
6 cups mixed salad greens, washed and dried
2 medium oranges, peeled and thinly sliced (or 1 small can mandarin oranges)
1/3 cup walnuts, coarsely chopped
1 tsp. Flax oil
1 cup celery, chopped
5 stalks of green onions, chopped
2 ounces soy cheese
Toss all ingredients together and enjoy.
Nuts to You!
A daily intake of 3 ounces of almonds reduced LDL cholesterol by an average of 21 points within one month without any changes in diet or exercise levels.
Juicing For Health
Fresh fruits and vegetables are the most important source for all the nutrients your body needs. But do you eat all your five servings of fruits and vegetables every day? If not, then juicing is definitely for you. Discover why? http://medicinecabinet.net/home/pub.asp?aid=2003171
Did You Know?
Less than a quarter of the population report eating recommended amounts of fruits and vegetables
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Orange Juice: Defender of Your Health
There are practically no doubts that diet and nutrition (and regular, vigorous exercise) are critical in the defense against cancer and heart disease. Experts believe that about half of cancer cases could be prevented with dietary changes. And drinking orange juice might be one of the best ways to defend your health. Researchers at the USDA Human Nutrition Research Center on Aging at Tufts University say that the key to protecting against heart disease and cancer is a collective of antioxidant phytochemicals with high ORAC (oxygen radical absorbance capacity) — beta-carotene vitamin A, vitamins C and E, and folate (a B complex element).
Despite this nutritional array needed for a high ORAC rating, a lot of the research singles out orange juice as the nutritional delivery system. Michigan State U scientists found that adding orange juice to lab animals’ diets slashed incidences of colon cancer by 22 percent. Other studies found that drinking orange juice cuts risk of other cancers — including lung cancer, even among smokers — by varying but substantial percentages.
For heart health, vitamin C has been clinically proven to lower the bad cholesterol and raise the good. It helps tiny blood vessels dilate, cutting the risk of clogged arteries and stroke. Research at the University of Western Ontario (UWO) found that subjects who drank OJ daily (about 244 mg of vitamin C) raised their HDL (the good cholesterol) levels by 21 percent. Another study, reported in the journal Circulation (June 99) yielded similar results. (Source: FitnessLink Staff)