What to drink when exercising

Water: As the human body is about 60% water by weight, and the body loses water through perspiration and temperature regulation, it needs to be frequently replenished.  Even a slight dehydration can lead to a decrease in physical performance.  Although plain, cool water is more than adequate, adding flavors may increase the chances that a person properly hydrates.  Low calorie liquids will hydrate equally. 
Sports Drinks: Sports drinks such as Gatorade and Powerade are meant to replace water AND electrolytes such as sodium and potassium lost through exercise.  Additionally, sports drinks are effective in quickly replacing the carbohydrates needed for immediate energy while being active for longer periods of time.  During a longer (1-4 hours) exercise session, your performance will benefit by burning the carbohydrates in your sports drink rather than tapping into stored carbs in the body. 
Additionally, the ingestion of carbohydrates, sodium, and potassium have shown to reduce the amount of cramping in an athlete.  It is important to note that this should be a preventative method, not done after the onset of cramping.  While there can be many reasons for cramping, most athletes will cramp from sweating out sodium and burning through all the muscle’s usable sugars.  These are easily replaced.  Most studies have shown that Gatorade is far and away the leader in sports drinks.  However, my advice is to go with whichever one tastes best.  They are all comparable, and taste goes a long way to drinking enough!

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Cindy C

Most of my success stories come from first hand knowledge of the work put in.  This is not to say that I do the work; I consider myself a glorified cheerleader for my clients’ successes.  What makes Cindy’s story unique to me is that she was already a walking success story when I met her.  I have simply helped her maintain a fascinating and optimistic outlook that centers around her health and her family, an outlook that she already possessed.
First, a brief background of what has helped mold Cindy’s story.  She was diagnosed with uterine cancer at age 41, had surgery and chemo to help combat the cancer.  While waiting for radiation therapy to start, Cindy had a genetic test, which tested positive for Lynch Syndrome, a gene mutation that increased risk of uterine and colon cancer significantly (60% and 82% lifetime risk.)  The genetic test not only helps out other family members, but allowed doctors to better treat Cindy’s illness.  Cindy routinely praises this course of action as one of the most important things she has done.  Knowing your family history can prevent or at the very least help doctors better treat your illness.  While prepping for radiation, a CT scan found an additional colon tumor, which began a second round of chemo as well as additional surgery.
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Anonymous Success Story

My latest success story is one of my favorites.  I have worked with this client off and on for about 7 years now.  In that time, I have seen her weight fluctuate down in the good times, and back up in the not so good.  We had diligently tried everything from every angle.  Although it would be easy to say that we could have both continued to try different tactics, it was clear that any progress we made would end up a short term success due to many factors, not the least being a lifestyle that includes a hectic work schedule and a long commute to further complicate things.
Therefore, in early summer of 2008, she decided to undergo gastric bypass surgery after discussing all of her earlier attempts with several doctors.  Gastric Bypass Surgery involves reducing your stomach size and connecting it to the intestine, a large part of which is bypassed, limiting the calories you can absorb. Gastric bypass helps in long term behavior modification by reducing tolerance for foods with high sugar and fat.  It is important to note that while bypass surgery can go a long way to aiding in the success of weight loss, it is not a magic pill; plenty of work must still be done, and plenty of bypass recipients fail in even coming close to their goals. Read more

Protein and Your Workout

Protein has many benefits and is one of the essential nutrients your body needs.  It can be found in all animal and fish products, as well as many legumes.  Your body uses protein to build and repair muscles (including the heart), bones, skin, and other tissues among other uses.  There are some diets high in protein which can help overweight individuals lower the blood sugar levels and reduce food cravings throughout the day.  This may or may not work for you. That, however is a much different use for the consumption of protein than what I want to discuss.  What is the importance of protein in a workout? Read more

Healthy Fast Food Alternatives

Excerpted from Yahoo Health and written by:  David Zinczenko, Matt Golding
Restaurant food doesn’t have to be bad for us. Oh sure, much of the time it is: The monstrous portion sizes you’re served are often spiked with added sugars and dangerous fats, and with misleading names that suggest that you might even be getting something healthy and nutritious. Fat chance. And the scariest part is that today the average diner in this country underestimates his or her caloric intake by up to 93 percent when eating out—meaning you’re probably eating twice as much as you think!
Make a Burger Healthy
Burger King Whopper
680 calories
40 g fat (11 g saturated fat, 1.5 g trans fasts)
1020 mg sodium
A hamburger smothered in the wrong sauce can instantly sabotage your meal—and your weight-loss goals. At 160 calories a schmear, BK’s mayo is the worst in the fast food world. Replace it with barbecue sauce to instantly save 17 grams of fat. Ketchup and mustard are also better picks than mayo and secret sauces—no matter how “special” they may be. Make these swaps and save 160 calories and 17 grams of fat.
Make Pizza Healthy
Pizza Hut Two Slices Supreme Pan Pizza (12′)
620 calories
32 g fat (12 g saturated fat)
1,440 mg sodium
The caloric-blow of pizza depends on two things: crust and toppings. Want to be thin? Always opt for thin crust. As for what to put on your pie, nix the pepperoni. Heavy on sodium and fat, just four little discs can add 108 calories to your Pizza Hut slice. Pick toppings like spinach, ham, and pineapple not only to cut calories and fat content in half, but also for hefty doses of vitamins and minerals that help ward off cancer, heart disease, and stroke. Make these switches and save 260 calories and 20 grams of fat.
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Smoothie King is Open.

As many of you know, I was a huge fan of Smoothie King in Marlton until it closed about a year ago.  Now, there is another location, right next to LA Fitness on Rte 38.  There are many things to like about their products.  First off, I think they taste great!  Secondly, they are made with all natural ingredients such as fruit and 100% fruit juices.  If you stay away from the Indulge portion of their menu, most 20 ounce shakes can be had for under 500 calories.  If you ask for it skinny (which is with no sugar added) it takes 100 calories off of each shake instantly!   My favorite, Angel Food, is only 254 calories with no fat, 6 grams of fiber, and 4 grams of protein.  If you order your smoothie skinny, you cannot tell the difference!  And I am not just saying that!
The Build Up section is similar to the other shakes on the chart, but with a lot of added protein.  Most Americans get more than enough protein without adding heavy doses in shakes and bars.  In fact, an Average sized man weighting 165 pounds only needs 60 grams per day.  A serving of chicken at most restaurants will approach or even exceed the needed 60 gra Read more

The good and the bad at Dunkin’ Donuts

Flatbreads-  The egg white sandwich is your best choice in the store.  At 290 calories, only 4g of saturated fat, and 15g of protein, it is a great start for the day.  Get it with turkey sausage and it adds 5g of protein without adding any calories to your meal.  The SW Chicken is only 310 calories and 4g of saturated fat, but the protein is much lower.
Other sandwiches-  Not good for you, overall.  The sausage supreme is almost 800 calories and 31g of fat!  Anything on an English muffin will be at least lower in calories, but also not as filling.  The fat content from the ham, bacon or sausage is the killer in most of the other options.  Ham, egg, and cheese on a muffin is 390 calories, 18g of fat (8g saturated) and 20g of protein.  Not bad, but the flatbreads are more heart healthy. Read more

Healthier options are available at Starbucks!

Starbucks has started to respond to a growing segment of society that would like to see healthy options on more menus.  As a result, they now offer some great options that are much better for you than the apple fritter (500 calories) or an oatmeal raisin cookie (480 calories)!
Banana Chocolate Vivanno-  At 250 calories and 21 grams of protein with just under 2 grams of fat, this is a great frozen beverage to choose over most frappuccinos.  The strawberry crème frapuccinno runs about 600 calories and 14 grams of fat for a grande! Read more

Healthy Resolutions For The Whole Year

As the first few months of the new year slip away, do you find your resolutions slipping away as well?

Try focusing on small intermediate goals that will ultimately lead you to your primary goal. Do not expect to be perfect. Aim for a healthy lifestyle that you will feel comfortable sticking with.

Take small steps

Simply establishing the goal of leading Read more

Understanding Sciatica

Sciatica is a nerve-related condition that can have a major impact on your fitness program and your ability to perform simple, daily tasks with ease.

A relatively common form of back pain, sciatica refers to irritation of the sciatic nerve, which is made up of five branches of nerves that come out of your lumbar and sacral spine.

In many cases, sciatica is caused by a herniated disc that is putting pressure on the sciatic nerve. A herniated disc, which is often brought on by a sudden twisting motion or injury, is sometimes referred to as a slipped, ruptured, bulging or protruding disc, or a pinched nerve.

For others, sciatica may be caused by a narrowing of the spinal canal, or stenosis, which can be congenital or may develop over time. In this case, lesions can form and protrude into the canal and press on the nerves. Sciatic irritation may also be caused by slippage of a vertebral body in front of another, a condition known as spondylolisthesis.

Poor biomechanics, curvature of the back, weak abdominal muscles or pregnancy can contribute to this slippage, which can press on the nerve.

Symptoms of sciatica

As the longest nerve in your body, the sciatic nerve runs down from your lower back through the back of your thighs, where it divides into two branches just above your knees. It further branches out into the muscles below your knees, all the way down to your feet.

Classic symptoms of sciatica often start out with back pain, which may improve over time. However, you may begin to feel pain in one of your hamstrings or calves, and some numbness or tingling in your toes.

For some people, the pain from sciatica can be severe and debilitating. For others, the pain might be infrequent and irritating, but has the potential to get worse. While sciatica can be very painful, permanent nerve damage is rare.

Treating sciatica

How sciatica is treated depends on the severity of the problem. You should, of course, see your doctor for an evaluation and diagnosis if the pain is keeping you from everyday activities.

Nerve pain is caused by both pressure and inflammation on the nerve, and treatment is concentrated on relieving both of these conditions.

For acute pain along the sciatic nerve, heat and/or ice packs can help relieve pain. Begin by applying heat or ice for about 20 minutes at a time, and repeating every two hours as needed. You can also alternate the two to see if this provides more relief.

For some people, taking oral steroids or an anti-inflammatory such as ibuprofen will help. If the pain is severe, your doctor may inject an epidural directly into the affected area to reduce the inflammation that is causing you pain.

Manual treatments, osteopathic or chiropractic, may help relieve the pressure. Your doctor may also suggest a physical-therapy program that includes back-strengthening or lumbar stabilization exercises.

Fortunately, most people with sciatica can expect their symptoms to improve within a matter of days. For others, relief may come within two to three months.

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• Tip of the Month

  August 2010

  Alcohol Eats Away at Muscle Mass

   If increasing muscle mass is one of your goals, then think twice before you go out for a night of heavy drinking. Consuming alcohol in large quantities has a direct effect on your metabolism, causing fat to be stored instead of being utilized as an energy source. Alcohol contains seven “empty” calories per gram, meaning that these calories don’t provide you with any of the essential nutrients you need to build that muscle mass you desire.

  Effects of Excessive Alcohol Consumption on Your Body
  Muscles—Reduces blood flow to the muscles, causing weakness and deterioration
  Hormones—Reduces testosterone in your blood and increases conversion of testosterone to estrogen, causing increased fat depositing and fluid retention
  Liver—Creates imbalances that can cause hypoglycemia (low blood sugar), fatty liver and hyperlipidemia (build-up of fats in the bloodstream)
  Brain—Cuts off the supply of oxygen to the brain, resulting in a “blackout” caused by a lack of oxygen supply to the brain that can kill tens of thousands of brain cells

  Effects of Excessive Alcohol Consumption on Physical Performance
  Alcohol is a known depressant that suppresses the brain’s ability to function. Even though you may feel a “high” after several cocktails, the truth is that your reaction time, accuracy, balance, hand-eye coordination and endurance all decrease dramatically. Furthermore, the after-effects of a night of excessive drinking can be detrimental to your fitness goals. Alcohol is a diuretic that may result in dehydration. This dehydration is known to decrease physical performance, so that previous night of drinking will continue to affect you the following day.

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• Recipe of the Month

  August 2010

  Pepperoni Pizza

   

  Pepperoni pizza gets a healthful makeover with whole-wheat pizza dough and a flavorful tomato sauce that, thanks to the addition of pumpkin puree, provides extra beta carotene and fiber. We’ve topped the pie with low-fat turkey pepperoni, but if you like, use your favorite sliced vegetables instead.

   

  INGREDIENTS

  1 pound prepared whole-wheat pizza dough, (see Shopping Tip), thawed if frozen

  1 cup canned unseasoned pumpkin puree

  1/2 cup no-salt-added tomato sauce

  1/2 teaspoon garlic powder

  1 cup shredded part-skim mozzarella cheese

  1/2 cup grated Parmesan cheese

  2 ounces sliced turkey pepperoni, (1/2 cup)

   

  COOKING DIRECTIONS

  Step 1- Place oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.

  Step 2- Roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.

  Step 3- Whisk pumpkin puree, tomato sauce and garlic powder in a small bowl until combined.

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