Pedometers Spur Exercise

Couch Potatoes Find 10,000 Steps Easier Than a 30-Minute Walk

Pedometers may help couch potatoes get sorely needed exercise.

Pedometers keep track of how far a person walks or runs. They also keep track of the number of steps a person takes. That — plus advice to take 10,000 steps a day — seems to be the best motivation for people who don’t like to exercise.

The finding comes from a study of 58 women by University of Tennessee researcher Dixie L. Thompson, PhD, and colleagues. The women didn’t get much exercise. In a typical day, they tended to take only 5,760 steps.

That’s not much exercise. And it may explain why all of these middle-aged women (average age, 45) were overweight or obese (although none was severely obese).

At the very least, a person ought to get 30 minutes of exercise every day. That’s about 10,000 steps.

So Thompson and colleagues told half of the women to “take a brisk 30-minute walk on most, preferably all, days of the week.” They gave the women a pedometer — sealed so the women could not read it — to record how many steps they actually took.

The researchers told the other half of the women to walk 10,000 steps every day. They, too, got a sealed pedometer. But they also got another pedometer that showed them how many steps they were taking.

Women told to take a 30-minute walk averaged about 10,000 steps — but only on days they actually took a walk. On other days, they tended to sit around as usual.

The women given a pedometer and told to walk 10,000 steps every day averaged about 12,000 steps on days they actually went for a walk. But even on days they didn’t manage to go walking, they still upped their step total to about 8,000 steps.

“Pedometers are quite popular now, and with good reason,” Thompson says, in a news release. “Our study shows they can provide an incentive for people to increase their activity levels. Study participants who monitored their daily steps with pedometers tended to walk more every day, even when they were below their goal of 10,000 steps per day.”

The findings appear in the April issue of Medicine & Science in Sports & Exercise.

SOURCES: Hultquist, C.N. Medicine & Science in Sports & Exercise, April 2005; vol 37: pp 678-683. News release, American College of Sports Medicine.

All About the Shoulder

The shoulder is a ball-and-socket joint that is the most flexible joint in the body. This joint attaches the upper arm (humerus) to the shoulder, and allows movement of the upper arm. This flexibility is achieved through a collection of muscles and ligaments, occasionally sacrificing stability. The stability of the shoulder joint is maintained by three sets of ligaments and four muscles. The clavicle is the only bony attachment at the shoulder. The upper arm (humerus) has an enlarged top (head) that fits into a depression (glenoid) called the scapula. The humerus is held into the scapula by a rim of cartilage, and the four rotator cuff muscles (supraspinatus, infraspinatus, subscapularis, and the teres minor.) The rotator cuff acts against the pull of gravity to keep the arm stable. The head of the humerus is also somewhat supported by the tendons in the biceps brachii in the front part of the arm. There is an overhead extension of bone (acromium) that keeps the humerus from leaving the socket. The rotator cuff is subject to repeated wear and tear simply through everyday use. This wear can compromise the stability of the shoulder joint, which can cause injury.

Chronic shoulder injuries may include inflammation of tendons, bursae, or the joint itself. This inflammation is most commonly an overuse injury. Bursitis of the subacromial bursa is fairly common, and can be aggravated when the large shoulder muscle (deltoid) compresses the bursa. This can happen most easily in any overhead motion. Impingement can occur when the rotator cuff muscles become inflamed, and the bursa is pinched when the arm moves away from the body or overhead. The muscle in the center of your back (trapezius) can also cause minor impingement. This is generally the result of a muscular imbalance, resulting from the top portion of the trapezius to have more strength than the lower portion. Impingement originating in the trapezius will lead to a rounded shoulders look, generally the result of sitting at a desk and leaning over all day. Also, cysts can form within the cavity of the joint. These cysts may rub against certain moving parts, which can cause swelling and inflammation, which can limit mobility. Also, in some cases, the cyst is in a spot that can actually “freeze” the shoulder, and make it feel like the joint locks at a certain spot.

Please note that there is a small muscle that runs from the base of your neck into the top middle of your scapula called the levator scapula. This muscle is fairly easy to pull. Simple motions such as removing your shirt can aggravate this pull.

Also, some people are susceptible to dislocations or separations of the shoulder joint (stretching or tearing of the AC joint.) Since all major ligaments cross the front of the shoulder, it is most common for the shoulder to dislocate to the back of the scapula. Improper relocating of a shoulder can result in severe tearing of the major ligaments surrounding the shoulder, and should be avoided. Please note that there is a small muscle that runs from the base of your neck into the top middle of your scapula called the levator scapula. This muscle is fairly easy to pull. Simple motions such as removing your shirt can aggravate this muscle.

During a workout, certain precautions can be taken for a sore shoulder. First of all, a doctor should be seen immediately. You want to make sure that exercise is the best

therapy. Most overhead exercises (military press, lat pulldown) should be avoided during times of inflammation. It should be noted that the inclined chest press utilizes the shoulder muscles, and should be done at a very low incline, or avoided altogether. This

movement puts the humerus at an angle that can easily inflame the surrounding bursa. Also, exercises such as a side shoulder raise should be performed in neutral rotation, and without rounded shoulders. This means that your palms should be facing directly down during the whole range of motion. Some find it easier to stick your thumb out so that it always puts forward. One who is susceptible to shoulder dislocations should be very careful with exercises such as the chest press and any overhead exercises. Since the front of the shoulder muscles and ligaments have been stretched, excessive external rotation should be avoided.

Once a doctor has decided that there is no major structural damage, shoulder and chest exercises should be performed with caution. In addition to the above precautions, any sharp pains should be noted, and that exercise should be halted immediately. It is important to keep the goal of your workout in mind. For most of us, functionality and everyday ease of activity is the goal. Aggravating the most used joint in your body is not a great way to feel better the day or days following a workout. Often, this leads to clients completely halting their workouts, and not starting up once the pain subsides. A better route is to play it safe, and accomplish what you can without pain. This keeps you active in the gym, and pain free the next day.

References

A.C.E. Personal Trainer Manual

Anatomy and Physiology- 5th edition

Snack Alternatives

Picking the best snacks for your children’s lunch, or for yours, isn’t always easy.  Nowadays, grocery stores are stocked with pre-packaged snack foods that are touted as low-carb, low fat, or a healthy alternative.  However, many of these snacks are still high in calories and often loaded with trans fats.  Below is a list of some healthy alternatives for snacks and lunch foods:

• Graham crackers: They have less fat and sugar than most cookies.
• Fruit: Instead of fruit juice in the morning, or fruit juice boxes for your kids with their lunch, drink water and have a piece of the real fruit instead.  The skin provides more fiber than juice alone, and many juices substitute added sugar for the lost nutrients.
• Hummus: Instead of onion or ranch dip, hummus is packed with fiber, and contains many more important vitamins than dips made with sour cream.  Enjoy with whole wheat tortillas instead of chips.
• Rye crackers: Instead of chips, pretzels, or even wheat crackers, rye crackers are made with little fat, and once again, high in fiber.
• Fruit salad: Ideally, cut up fruit at the beginning of the week, and package into single-serving Tupperware.  If you buy canned fruit, avoid fruit packaged in syrup.
• Low fat sliced turkey on a whole-wheat pita. Use a smaller sized pita rather than two slices of white bread.  Substitute spicy mustard for mayo.

Below is a list of small changes to your everyday diet that can help you cut calories while maintaining a healthy diet:

• Switch from margarine or butter as a spread to apple butter to save around 70 calories.
• Switch to whole-wheat or rye toast instead of a bagel and save up to 175 calories.
• Eat fresh fruit instead of dried fruit or raisins to save anywhere from 50-200 calories.
• Substitute to a dinner of half pasta, half steamed veggies instead of a full portion of pasta to save 150 calories.
• Ask for steamed veggies (not drenched in butter) instead of fries to save 150-300 calories.
• Order chicken breast instead of steak to save 200 calories.
• Using Pam instead of cooking oil can save 120 calories.
• Substitute fresh popcorn for potato chips to save 220 calories.
• Satisfy a chocolate craving with a cup of hot cocoa instead of a Hershey’s bar and save 130 calories.

Whether you simply need help mapping out a successful exercise program and getting a little kick-start, or you need someone with you for each important step, I can help.  Please call me at (609) 304-7598 for a free consultation and body composition analysis.

Beat Stress through Exercise!

According to a 2004 survey by the American Psychological Association (APA), 45% of Americans say they exercise to help reduce stress. Exercise is one of many healthy behaviors that can help people deal with stress and is part of one of the steps to building resilience, taking care of oneself. ACE offers the following tips to help individuals cope with stress and anxiety they may feel after the hurricane:

Exercise can help you feel less anxious.

Exercise is being prescribed in clinical settings to help treat nervous tension. Following a session of exercise, clinicians have measured a decrease in electrical activity of tensed muscles. People have been observed to be less jittery and hyperactive after an exercise session.

Exercise can help relax you.

One exercise session generates 90 to 120 minutes of relaxation response. Some people call this post-exercise euphoria or the endorphin response. We now know that many neurotransmitters, not just endorphins, are involved. The important thing is not what they’re called, but what they do - they improve your mood and leave you feeling more relaxed.

Exercise can help make you feel better about yourself.

Think about those times when you’ve been physically active. Haven’t you felt better about yourself? Those feelings of accomplishment and greater self-worth contribute to stress relief.

Exercise can encourage you to eat better.

People who exercise regularly tend to eat more nutritious food. And it’s no secret that good nutrition helps your body manage stress better.

IT’S TIME TO GET STARTED

Now that you know exercise can make a big difference in controlling stress, make some time for regular physical activity. To help you get started, we have listed three activities to choose from:

1. Aerobic activity. All it takes is 30 minutes, three to five days a week. Thirty minutes won’t carve a big chunk out of your day and will significantly improve your ability to control stress.
2. Yoga. In yoga or mind/body activities, your mind relaxes progressively as your body increases its amount of muscular work. Recent studies have shown that when large muscle groups repeatedly contract and relax, the brain receives a signal to release specific neurotransmitters, which in turn make you feel relaxed and more alert.
3. Recreational sports. Play tennis, racquetball, volleyball or soccer. These games require the kind of vigorous activity that rids your body of stress-causing adrenaline and other hormones.

NOT JUST ANY EXERCISE WILL DO

Don’t try exercising in your office. Outdoors or away from the office is the best place to find a stress-free environment. Stay away from overcrowded classes. If you work surrounded by people, a big exercise class may be counterproductive. Solo exercise may be more relaxing for you. A lot depends on your personality and what causes stress for you.

Don’t skip a chance to exercise. Take an exercise break every 90 minutes and you’ll be doing yourself a favor. Ninety-minute intervals are a natural work-break period. And four 10-minute exercise breaks at this time will burn about as many calories as a solid 40-minute session. Work-break exercises can be as simple as walking or climbing stairs, stretching or doing calisthenics at your desk.

Tips for Cooking Fresh Fish

1. The most important consideration when cooking fresh fish, they say, is using the freshest possible product. Fresh fish should have the aroma of an ocean breeze, a fresh sea smell - not the odor of stagnant bayside shallows or any hint of that “fishy” ammonia smell that should warn you away from suspect fish counters. If you can’t find truly fresh fish, sold ideally within two (or a few) days of catch, then look for fish that was frozen at sea. It is best, too, to cook fresh fish within one day and no more than two days after purchase. Take it home directly to the refrigerator.
2. Many recipes call for sprinkling salt on fish, along with other seasonings, before cooking. When fish is cooked quickly you may not notice any difference, but it’s best to wait and add salt after the fish is cooked, they agree. Salt draws moisture from foods, Pernot explained, and that’s the last thing you want to do to fish. Add the required seasonings, spices, marinade, whatever, and prepare the dish. Then finish it with a light sprinkling of sea salt or other sodium crystals now available in many hues and flavor nuances.
3. Fish is naturally tender, with very little connective tissue. Thus, fish is best cooked quickly at high temperature, the chefs say. That is why grilling and sauteing are so often the cooking methods of choice. Steaming is a safe option because the temperature is controlled and the moisture level maintained.
4. While the standard instruction for years has been to cook fresh fish based on its thickness, 10 minutes per inch or until “flaky,” today’s fish connoisseurs are apt to view that guideline as a measure of overcooking. Those more accustomed to eating fish, especially in fine-dining restaurants, tend to develop a taste for what by the old standards is slightly underdone fish, less dry and flaky, and slightly translucent at the center - the equivalent of medium to medium-rare in meats versus what has typically been well-done. This is especially true of fattier fish such as salmon and tuna. To better control cooking conditions and assess doneness, the chefs recommend not using large portions or pieces more than 1 inch thick. Try to keep portions uniform and geared to individual servings. Another visual clue to doneness is tiny beads of white liquid along the edges of fish that warn of moisture loss and overcooking.
5. As with beef and other meats, touch is a measure of doneness. A squishy, Jell-O-like response to gentle pressure means the fish is way undercooked. For medium doneness, Goodwin says, the flesh should be slightly resistant but “springy,” resuming its level when pressure is released.
6. Broiling, with the fish positioned 3 to 4 inches from a preheated heat source, is an indoor alternative to grilling. Brush fillets or steak cuts with melted butter and seasoning and place in a single layer on a nonstick or well-greased broiler pan.
7. Microwave baking, which cooks from the inside out, is another option. Combine this with steam in the confined environs of a covered dish and fish cooks perfectly, typically in 6 to 8 minutes, on high power. Allow 2 minutes for heat and juices to even out before serving.
8. For open baking of fresh or thawed fish in a 450-degree oven, use the 10-minute-per-inch guideline but start checking for desired doneness using visual clues and/or the touch test starting a minute or two before the estimated “done” time. Use a basting sauce, dry white wine, or plain lemon juice to moisten the fish and counter possible fish odors.

Weight Loss Article

A normal adult gains an average of 2.5 pounds every holiday season. That may not seem like much. But this means that by the time the average college graduate turns 30, they will have gained 20 pounds just from these 4 weeks per year. Inevitably, this turns one’s thoughts to dieting. Everyone knows that dieting is a good way to lose some weight. Who hasn’t met someone that has lost weight on the Atkin’s Diet, or the South Beach diet?

But, a diet only aids you in losing body weight, with no regard to what type of weight you are cutting. Studies have shown that as much as 25% of weight loss through dieting alone is lean body mass (and not fat weight.) In addition, many fad diets are very difficult to stick with in the long term. Therefore, the chance of gaining some, if not all of the weight back is very high. The greater challenge to losing weight is losing the correct weight, and keeping it off. Dieters without an exercise regimen suffer a relapse about 85% of the time. However, dieters who included an exercise regimen relapse only about 24% of the time.

A more effective plan may be to slowly change your dietary lifestyle while introducing exercise back into your life. Exercise has been proven to provide the body with significant body-fat loss, even in the absence of a change in diet. In addition, adhering to an exercise regimen can have the following positive effects:

• Burns calories
• Increase “toned” look
• May decrease appetite for sweets and fats
• Enhances metabolism
• May eliminate risk factors such as cholesterol and high blood pressure
• Better posture
• Improves self-esteem
• Increase odds of permanent weight management.

Whether you simply need help mapping out a successful exercise program and getting a little kick-start, or you need someone with you for each important step, I can help. Please call me at (609) 304-7598 for a free consultation and body composition analysis. Remember, the true key to success is not found in a diet alone, but in an overall healthy lifestyle commitment!

Reference:
Lifestyle and Weight Management- A.C.E. Consultant Manual

Weight Loss Resolutions

The goal of anyone dieting is not only to lose weight, but to keep it off!  It is important to keep in mind that everyone has a different way of successfully losing weight.  Just because your neighbor lost weight through South Beach does not mean it will necessarily work for you.  Everyone’s body works differently, and responds differently to the various programs.  Below are a few guidelines that can easily fit into any dietary plan that should help keep you on track.

1. Set a realistic goal.  Aim for a size and weight that makes you feel good about yourself.  Very few people are model thin.  One’s dream weight is not necessarily realistic.  Try to look at the benefits of a moderate weight loss rather than being stuck at a weight a little higher than you would like.  These benefits can include better sleep patterns, less sick days, more energy, improved cholesterol, and loser blood pressure.
2. Keep a food diary.  On average, people who consistently keep a journal of their daily intake lose seven pounds more than those who do not.  While it may be cumbersome to do this every day, try keeping a diary one week per month, or one day per week.  Try to pick different days of the week, to keep yourself honest.
3. Use the scale wisely.  Try to use the scale once per week, no more or less.  Give yourself a buffer zone of a couple pounds every week in either direction to account for water weight, etc…  Act quickly if the scale goes up more than one week in a row.  Cut back on snacks, or retool your cardio or strength training.
4. Pay attention to calories.  Find out what your trouble foods are, and utilize this knowledge to cut back on calories.  If high fat foods are what you crave, cut back on fat, but do not fill this void with sugar.  Keep the overall calorie count in mind.
5. Make a commitment to exercise.  Be consistent in your routine.  However, try to vary your exercise as much as possible.  Remember, moving is exercising.  And make sure you make a commitment to cardio as much as strength training.
6. Enjoy life.  Don’t deny yourself something forbidden once in a while.  However, don’t make it an impulse food, and maintain portion size.  Plan for it, and enjoy it without guilt.
7. Give yourself credit for small successes.  Always look back six weeks, and honestly ask yourself if you feel healthier than you felt six weeks ago.  If you can consistently answer yes, than you will reach your goals before you know it!

If you have any questions regarding exercise or weight loss, do not hesitate to give me a call at (609) 304-7598 and I will help in any way I can.

Hydration

By now, most people are aware of how important being properly hydrated is. But not many people are fully aware of why proper hydration is essential. Water makes up 60% of our body, and enables many chemical reactions to occur. Since water is not effectively stored, it is important to regularly consume enough water for your body to function properly. Also, an inadequate intake of water on a regular basis can lead to dry skin, chapped lips, headaches, and muscle soreness. On an average day, your body uses two to three quarts of water. This means you need to drink at least 8 (8 ounce glasses of water every day. Do not wait until you are thirsty. This means you are already on the road to dehydration. One should also try to consume foods with a high water content. This can include fruits such as apples, melons oranges, etc… However, alcohol, coffee, tea, soda, and anything with caffeine should be consumed moderately. Caffeine can increase one’s heart rate, and also acts as a diuretic. A diuretic flushes liquid from your body quickly, which can dehydrate you faster.

An active person must be much more aware of their water intake. In addition to the 8 daily glasses of water, one must drink water before, during, and after any exercise (cardio, strength-training, or other.) Sweat is the body’s cooling mechanism. Therefore, any time you plan on sweating, you must plan accordingly. You should consume 10-12 ounces of cool water prior to any exercise. Also, you should consume 4-8 ounces for every fifteen minutes of exercise (this means that you should consume a minimum of 2 bottles of water for a 60 minute training session.) Finally, you should replenish at least 8-16 ounces in the hours following exercise. This will aid in reducing muscle soreness and cramping.

Cool water is the best hydrator during exercise. Cool water is absorbed and used more rapidly than warm liquids. Caffeine and alcohol should not be consumed within a day of strenuous exercise. Studies have shown alcohol can negatively affect an athlete’s performance for up to 14 days. Sports drinks are a good supplement to water intake for very intense exercise, such as a marathon. It helps to replenish sodium that can be lost due to sweat

In summary, drink plenty of liquids every day, taking special care to properly hydrate around exercise periods. This allows your body to function properly on a daily basis, and allows you to compete or train at the highest level during exercise.

References:

A.C.E. Personal Trainer Manual (2nd edition)- ACE Publishing- 1996

Anatomy and Physiology (5th Edition)- McGraw Hill- 2000

Healthy Lunches

When I discuss healthier eating with most clients, the most difficult meal to control seems to be lunch. Most people work in an office environment and have little variety to choose from. Either you are on the road and in a hurry, or you are stuck in the office with an hour at most to run out and pick something up. So here are some ideas for lunches that can be made at home easily, or can be purchased at most local lunch stops.

If you are out, make nutritious choices. Choose carbohydrates that are minimally processed. This means staying away from refined sugars such as chips, candy, soda, and even white bread and rolls. Instead, choose whole wheat bread or wraps, whole-wheat crackers, or whole-wheat pasta and brown rice. Also, stay away from fries. Choose proteins that are lean such as chicken, fish, turkey, or leaner deli meats such as the Healthy Choice selections. Also, when you are going to eat dairy, look for the low fat or fat free options. Dairy is the one product that doesn’t add sugars to the lower fat options. This includes skim milk, cottage cheese, yogurt, and cheese among other options. Any vegetable or fruit is a welcome addition to lunch. The natural sugars will help you with that needed mid-afternoon boost.

Lunch Ideas:

• Spinach and lettuce salad with carrots and other vegetables. Choose a low-fat vinaigrette dressing, a scoop of low fat cottage cheese, and maybe a whole-grain roll. This can be easily made at home out of a ready made salad pack.
• Chicken or chili beans, diced onions, tomatoes, and shredded low fat cheese in a whole wheat tortilla (they have great low carb tortillas at Trader Joe’s.) Warm in microwave or toaster oven for a healthy burrito. Eat with a side of low fat yogurt. I prefer Stoneyfield Farms fat-free yogurt.
• Tuna (made with mustard or very little fat free mayo) wrapped in a whole-wheat tortilla with lettuce and tomatoes, and fat free cheese. Add tomatoes just prior to eating to avoid a soggy sandwich.
• Grilled chicken sandwich or whole-wheat roll with lettuce, tomato, and honey mustard. Serve with a side of raw or steamed veggies.
• Turkey burger or lean cold cuts on whole wheat. Steamed or raw vegetables and fresh fruit. Add a low fat pudding cup as dessert.
• Try a Smart Ones lunch. I prefer the vegetarian pizza, but a few of the choices are good.

Snack Ideas:

• Microwave popcorn (one serving)
• Whole wheat bread with peanut butter
• Low-fat pudding
• Fat free yogurt
• Applesauce
• Canned fruit (in pear juice, not syrup) or any whole fruit
• Baby carrots or other vegetables (dipped in fat-free ranch dressing)
• Meal replacement bar (Luna or Clif bars are good choices)
• Fat free cottage cheese (some made with pineapple for sweetness)

Healthy Tips for Eating Out

It takes effort and commitment to fully change your eating lifestyle. One of the more difficult obstacles is eating out. However, with the right mindset, and a little planning ahead, a trip to a restaurant does not have to de-rail your eating plan. Below are some suggestions that should help take some of the guesswork out of ordering at a restaurant.

General Tips

• Substitute fried foods for steamed, grilled, baked, or broiled.
• Order side dishes that are free of butter and cream sauces. Be especially careful when ordering vegetables. Most restaurants will serve them drenched in butter unless otherwise noted.
• Ask for butter, sour cream, salad dressings, and any other unhealthy toppings to be served on the side. This way, you can control how much you put on.
• Ask the server what healthy choices he/she may suggest.
• Rather than ordering an appetizer, order a broth based soup. The reality is, there are very few healthy choices as an appetizer.
• Remove any skin or visible fat from meat.

Suggestions

• Chinese- Aim for steamed or stir-fried dishes. This includes the rice on the side. Also, egg drop soup, and hot and sour soup are good starters. Avoid the sweet and sour dishes, cashew chicken, and most egg rolls.
• Italian- Choose marinara sauces over white, cream sauces. Choose baked or grilled chicken and veal dishes. Try broiled calamari instead of fried. Avoid sausage, meatballs, most lasagnas, and buttery garlic bread.
• Mexican- Look for different salsas, ceviche, and picante, but avoid too much sour cream and cheese. Try corn tortillas over flour tortillas. Try fish tacos, and chicken fajitas. Avoid enchiladas and quesadillas that are loaded with cheese and refried beans.
• Sushi- Edamame is a great appetizer to start your meal with. Vegetable and tofu rolls are very healthy. Most fresh fish sushi and sashimi choices are healthy. Stay away from tempura, or rolls with cream cheese. Also, eel and spicy tuna are generally the fattiest fish available in a sushi restaurant. Therefore, order sparingly. A sushi rolls average 200-300 calories, while most sashimi orders average about 150-200 calories. Be careful how much you eat. Most people can overdo it at a sushi restaurant.
• Continental- Look for grilled chicken, fish and pork entrees. Try turkey (or veggie) burgers as well as turkey chili instead of the regular burgers and chili. Avoid spare ribs, buffalo wings, and other fried appetizers. Instead, look for salads and soups to start with.

For more specific suggestions, or if you simply have a question about your exercise or nutritional lifestyle, feel free to call me at (609) 304-7598.

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• Tip of the Month

  June 2010

  Abdominal Workouts: Frequency, Intensity, and Duration

  Over the past 15 years, there has been countless advice on how to “properly” train your abdominals, or core.  There isn’t a fitness magazine out there that doesn’t publish a different abdominal workout each and every issue.  Opinions and research may change over time, but there are a few things you should look at before you alter your workout with each Fitness Magazine you read!
  First of all, it is important to know what your overall fitness and health goal is before designing a strength program for any body part, especially the mid-section.  For overall fitness, it is smartest to treat your abdominal muscles as you would any other muscle group.  The tried and true guidelines for most exercise programs is to work specific muscles to fatigue within a 30-60 second set time limit (intensity and duration,) while giving the worked muscle group at least 24-48 hours of rest (frequency) before working it again.  The amount of sets you do in a given workout (frequency again) can vary from as little as 4 sets to up to 12 for the average workout.  The science behind these theories is sound.  While exercising, pushing your body significantly past the 60 second mark without fatigue generally incorporates aerobic energy, thereby not stressing the muscles most efficiently.  And rest is necessary so that your body can properly rebuild the muscle fibers that you have broken down.  Additionally, you want to be at 100% energy levels for your next workout!

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• Recipe of the Month

  June 2010

  Ham and Cheese Breakfast Casserole

  This healthy update of a traditionally rich ham-and-cheese breakfast strata is made lighter primarily by losing a few egg yolks and using nonfat milk. Gruyère cheese has a delicious, nutty aroma and flavor, which means that with the relatively small amount in this recipe you still get a big impact. To finish the makeover use nutritious, fiber-rich, whole-grain bread instead of white. The results: plenty of flavor, half the calories and one-third the fat of the original.

  4 large eggs
  4 large egg whites
  1 cup nonfat milk
  2 tablespoon Dijon mustard
  1 teaspoon minced fresh rosemary
  1/4 teaspoon freshly ground pepper
  5 cups chopped spinach, wilted (see Tip)
  4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
  1 cup diced ham steak, (5 ounces)
  1/2 cup chopped jarred roasted red peppers
  3/4 cup shredded Gruyère, or Swiss cheese
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