Optimum Results

Alcohol Eats Away at Muscle Mass

Andy — Sun, 01 Aug 2010 06:27:34 +0000

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.

Alcohol and Sleep
Alcohol consumption can cause sleep disorders by disrupting the sequence and duration of sleep states and by altering total sleep time and the time required to fall asleep. It is popularly believed that a drink before bedtime can help a person fall asleep. However, alcohol’s affect on sleep patterns results in increased fatigue and physical stress to the body. Therefore, alcohol consumption indirectly affects a person’s strength-training ability due to increased fatigue and a lack of healthy reparative sleep.

Alcohol and Nutrition
Alcohol inhibits the breakdown of nutrients into usable substances by decreasing the secretion of digestive enzymes from the pancreas. Regular alcohol consumption also impairs nutrient absorption by damaging the cells lining the stomach and intestines and disabling transport of some nutrients into the blood. In addition, nutritional deficiencies themselves may lead to further absorption problems. For example, folate deficiency alters the cells lining the small intestine, which in turn impairs the absorption of water and nutrients, including glucose, sodium and additional folate. Such interference of nutrient breakdown and absorption may impair the physical performance and recovery required to build and maintain muscle mass.

Putting on the Pounds
Many people under the influence experience “drunk munchies” that can result in the consumption of several hundred extra calories for the day. A study examining how alcohol affects caloric intake found that subjects who drank wine with their lunch consumed an additional 200 calories and did not compensate for those calories by cutting back at dinner.

Safe in Moderation
Now that you know some of the negative effects of excessive alcohol consumption, you might be scared to have that glass of wine with dinner. Don’t be. When alcohol is consumed in moderation (no more than one drink per day for women and no more than two drinks per day for men), it has been shown to have some positive effects:

Increased HDL cholesterol (“good” cholesterol) within one to two weeks
Reduced stress levels
Reduced insulin resistance

The Take-home Message
In conclusion, if you want to increase muscle mass, decrease fat or improve general health, make sure alcohol is only consumed in moderation. Next time you are asked to go out socially, be the designated driver. Not only will your friends appreciate it and be much safer, but you will be one step closer to your fitness goals.

Calories Add Up Fast
12 ounces of beer = ~150 calories
5 ounces of wine = ~100 calories
1.5-ounces of distilled spirits = ~100 calories

Additional Resources
National Institutes of Health—Alcohol Consumption: www.health.nih.gov/topic/AlcoholConsumption
National Strength & Conditioning Association—Alcohol Consumption and its Effect on Performance: www.nsca-lift.org/perform/article.asp?ArticleID=204

Pepperoni Pizza

Andy — Sun, 01 Aug 2010 06:19:55 +0000

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.

Step 4- Spread sauce evenly over the baked crust. Top with mozzarella, Parmesan and pepperoni. Bake until the crust is crispy on the edges and the cheeses have melted, about 12 minutes.

RECIPE TIP- Shopping tip: Look for balls of whole-wheat pizza dough at your supermarket, fresh or frozen and without any hydrogenated oils.

NUTRITION INFO

Calories: 280

Carbohydrates: 35g

Fat: 6g

Protein: 16g

Ham and Cheese Breakfast Casserole

Andy — Tue, 01 Jun 2010 17:07:45 +0000

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
COOKING DIRECTIONS

Step 1
Preheat oven to 375°F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray.
Step 2
Whisk eggs, egg whites and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.
Step 3
Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.
NUTRITION INFO

Calories: 286

Carbohydrates: 23g

Fat: 10g

Protein: 23g

Abdominal Workouts: Frequency, Intensity, and Duration

Andy — Tue, 01 Jun 2010 06:52:05 +0000

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!

Once you master the basics of your abdominal workout, you can tailor the program to fit your overall goals. Are you trying to build muscle (a 6-pack or a flat, lean stomach?) If so, you will want to limit the amount of sets, limit the time in each set, push the weight up to easy fatigue levels, and give your body more rest days. Are you an endurance athlete? Then you want to maximize the time limits of your sets, push the time limits to 60 seconds, or a bit longer, and limit your rest days. The difference between these two examples is simple. If you are looking for muscle growth, you want to treat just as you would a chest workout. If you want a stronger looking chest, you would max out your bench press weight, do minimal numbers of sets, and then give the body plenty of time to recover so you can add to the weight lifted in your next workout. However, if you are a marathon runner, you want a strong core, but it is equally important that you teach your body to push your lactic threshold (the point at which your body fatigues) back further and further with each workout. There are many other goals and programs. It is up to you to figure out which one is right for you. If you have any questions about your personal abdominal workout, don’t hesitate to contact us and we will personalize one just for you!

Cardiovascular Training

Andy — Sat, 01 May 2010 19:12:55 +0000

Cardiovascular Training

Benefits- decreased body fat, lower risk for cardiac disease, lower LDL-cholesterol levels, increased aerobic endurance, lowered stress levels, and a general sense of well being.
Frequency- 3-4 times per week, depending on other activities and program goals
Intensity- 55% – 85% of target heart rate*
Type-walking, jogging, swimming, elliptical, bicycle, etc… There is no one type of cardio that is better or worse for you. Your heart doesn’t know the difference between running and a bike. It is all a matter of intensity. Choose an activity that you enjoy, that is within the guidelines of any programs or goals you may have, and that your body can handle for long periods of time.
Time- Warm-up- 5 minutes at low to moderate intensity
Primary Activity- 20-40 minutes at training intensity
Cool Down- 5 minutes at moderate to low intensity
Post-exercise stretching- 5-10 minutes
Pedometer Tips- A pedometer is good to wear to monitor everyday activity outside of the gym. Aim for more steps each week, with the overall goal of 10,000 steps daily. Set the stride length to 2.2 for women, 2.5 for men. Wear the pedometer for 2 days. Aim for a 20% increase in total steps taken in the next week. Remember, a pedometer is generally ineffective in counting steps on a bicycle or during intense jogging.

*The most accurate way of gauging intensity is by wearing a heart rate monitor. Polar makes a variety of different HR watches, ranging from $45 to $300. Even the cheapest ones read your heart rate very accurately. If you do not have one, try utilizing the RPE scale, or Rate of Perceived Exertion. Basically, you want to be training at a level that makes it difficult, but possible, to speak in full sentences. It may seem cheesy, but it has been scientifically proven to be almost as accurate as a heart rate strap.

The Difference between Simple Carbs (simple sugar) and Complex Carbs

Andy — Mon, 01 Mar 2010 14:46:39 +0000

Carbohydrates are one of three macronutrients that provide calories in our diets. The other two are protein and fat. Carbohydrates provide most of the energy needed in our daily lives, both for normal body functions such as heartbeat, breathing and digestion and for exercise such as biking, walking and running up the stairs.
Carbohydrates are considered simple or complex based upon their chemical structure. Both types contain four calories per gram, and both are digested into a blood sugar called glucose, which can then be used to fuel our bodies for work or exercise.
Somehow, simple carbohydrates have become known as the “bad” carbohydrates, while complex carbohydrates seem to be designated as the “good” carbohydrates. But there is no real scientific or nutritional justification for these descriptions.
• Simple carbohydrates are digested quickly. Many simple carbohydrates contain refined sugars and few essential vitamins and minerals. Examples include fruits, fruit juice, milk, yogurt, honey, molasses, maple syrup and sugar.
• Complex carbohydrates take longer to digest and are usually packed with fiber, vitamins and minerals. Examples are vegetables, breads, cereals, legumes and pasta.
Most experts recommend that 50-60 percent of the total calories in our diet come from carbohydrates. The bulk of the carbohydrate choices should be complex carbs and most of the simple carbohydrate choices should come from fruits and milk or yogurt, which also contain vitamins and minerals.
Source: Lynn Grieger, RD, CD, CDE

What is whole grain and what kinds can you buy

Andy — Mon, 01 Mar 2010 14:42:58 +0000

“Whole grain” means the grain still has all three of its original elements: the outer shell or bran, which contains fiber and B vitamins; the germ, which contains phytochemicals and B vitamins; and the endosperm (what a name), which contains carbohydrates and protein. The key is that they’re “whole” and not “refined,” by stripping away the bran and germ, which leaves you eating only the endosperm. These whole grains are also healthy for you because they’re absorbed more slowly than enriched or bleached flour and thus raise glucose and insulin levels less — keeping you fuller longer and slowing your digestion. Many refined products are enriched with the nutrients that are stripped out. While most studies support that these nutrients are just as good, doesn’t it make sense to eat the natural version if you can?
Made with: It may have a drop of whole grains, but unless it’s made entirely with them, you won’t reap all the potential benefits.
100 percent wheat: This means it could have some or a lot or no “whole” wheat.
Multigrain: This tells you nothing about whether the grains are whole or refined. Even if you’re getting 38 grains, that isn’t much good if they are all refined.
Whole grain: If the label doesn’t say “100 percent whole grain,” it may have many blends. Bad words to see: enriched, bleached, unbleached, semolina, durum, and rice flour.
Blends: “Whole-grain blend” means it usually doesn’t have much whole grain at all.
Good source: This means it has 8 grams of whole grains per serving or as little as 13.5 percent. Don’t confuse whole grain with fiber; 8 grams of whole grain may have less than 1 gram of fiber.
Source: ABC News- 1/9/07

How the South Beach Diet Works

Andy — Mon, 01 Feb 2010 17:15:34 +0000

The father of The South Beach Diet is cardiologist Arthur Agatston, MD, director of the Mount Sinai Cardiac Prevention Center in Miami Beach, Fl. Highly processed carbs, according to the South Beach theory, get digested too quickly. That makes insulin levels (a hormone the body makes to process sugars) spike. And once those fast-burning carbs are used up, your high insulin level makes you crave more food.
Cindy Moore, RD, a director of nutrition therapy at Cleveland Clinic and a former spokeswoman for the American Dietetic Association, discussed The South Beach Diet
Moore says the diet truly does meet several of the criteria for a healthy diet. It’s rich in vegetables, fruits, whole grains, and lean protein, she says. Most importantly, it doesn’t leave out any major food groups.
Moore warns that during the induction phase, much of the lost weight is water weight. Losing this much water can throw your electrolyte balance off. So if you’re following the diet, it’s a good idea to work closely with a professional.
Despite the popularity of The South Beach Diet, Moore warns, there’s no one-size-fits-all diet. A professional can help you individualize The South Beach Diet to fit your health needs.
Source: Cindy Moore, director of nutrition therapy, Cleveland Clinic. Courtesy of WebMD: Live Transcripts

Step into 2010 with Weight Loss Plans that Work

Andy — Mon, 01 Feb 2010 06:07:03 +0000

As we enter 2010, people everywhere are gravitating more toward a lifestyle change as opposed to finding the next diet trend. There is an important reason why this is so. Diets don’t work. The medical explanation behind this is complicated and difficult to understand, but the gist of it is that when you begin a diet, your caloric intake is much less than normal. Because of this radical change, your body immediately responds with, “Help! I’m starving! I need more energy than this!” and begins using up stored calories.
Stephanie Nimberg, founder and personal chef of The Healthy Kitchen knows what it is like to be overweight. Throughout her teenage and adult life, Stephanie’s weight had always fluctuated. She’d find success following a diet program only to find her weight would be gained back a very short time later. After gaining 70 pounds and feeling unhappy with the way she felt and looked after the birth of her daughter, what finally changed her life was her effort to change her lifestyle. Creating a healthy lifestyle change, changed her life.
Stephanie lost 70 pounds in one year while creating and following The Healthy Kitchen lifestyle program and has kept it off while enjoying all of the foods she loves, including desserts. Her program is based on a low-carb eating style, which allows for other delicious foods that even include delicious creamy cheeses and lean cuts of juicy red meat — foods that may have to be given up altogether on other programs. The portions are hearty and generous, and the way she teaches clients to eat never leaves anyone hungry.
Clients of The Healthy Kitchen lifestyle program receive homemade, hand-delivered healthy meals, which are delivered fresh to their door twice a week. Aside from it being real food made from scratch, as opposed to processed and mass-produced dishes the competition tries to pass of as edible; The Healthy Kitchen is delicious, affordable, fresh, convenient and healthy. Individuals will lose weight and eventually maintain weight while improving overall health and appearance by simply adopting the lifestyle that The Healthy Kitchen allows.
Following The Healthy Kitchen Program helps people lose 6 to 14 pounds in the first two weeks, and best of all, there is no mess…the cooking and cleanup is done for you! Simply heat, eat and enjoy the homemade, healthy meals! This program is also more affordable than most of what the competition offers.
Stephanie has helped over 100 clients look and feel better about their appearances, not to mention feel more energized. Some of the things clients have mentioned they love best about the program are that they don’t feel hungry after or in-between meals, they don’t have to plan ahead and think about what to make and what a wise meal choice might be and that the portion control is allotted for them with generous portions of healthy, tasty food.
The Healthy Kitchen provides for each day, three meals, plus a soup, dessert and two snacks. Some of the amazing meals include breakfasts like their signature sugar-free, carb-free French Toast, Decadent Chocolate Chip Muffins and Turkey Sausage and Vegetable Frittatas; soups like French Onion, Chicken Tomato Vegetable and Cream of Celery; lunches like Beef Steak Salad with Feta Cheese, Ground Turkey Stuffed Taco Peppers and Honey Dijon Chicken Burgers with Swiss; dinners like Southwest Tilapia topped with Shrimp, Chicken and Eggplant Parmesan and London Broil with Caramelized Onions and Zucchini Wedges; and desserts like Peanut Caramel Crunch Ice Cream, Coconut Key Lime Pie and Raspberry Cream and Mocha Mousse.
For more information about The Healthy Kitchen, call 856-628-6627

Understanding Plantar Fasciitis

Andy — Fri, 01 Jan 2010 18:48:46 +0000

Plantar fascitiis is the most common cause of heel pain, affecting approximately 2 million individuals in the United States each year. Clinical manifestation and diagnosis is well recognized based on physical examination and symptoms. This condition occurs along the long plantar fascia ligament, which is a fibrous tissue that spreads across the bottom of the foot connecting from the calcaleus (heel bone) to the proximal phalanges (toes). This structure takes tremendous stress with each step we take. Repetitive activation or irritation of the fascia can lead to mechanical overload and micro tears.
Risk factors which may predispose one to development of fasciitis include decreased ankle flexibility, improper mechanics of the foot, wearing incorrect shoes, being overweight, repetitive activities such as athletes participating in running and jumping. Other causative factors may include standing workers, sustained repetitive stress, and calcaneal heel spurs.
Typical presentation is heel pain that has been slowly progressive and most noticeable with the first step in the morning or after being sedentary for extended periods. Pain is often sharp or shooting with each step and a progressive dull ache throughout the day. If signs and symptoms are not clear, further diagnostic modalities or consulting with your health care provider may be warranted.
Conservative treatment is the mainstay for recovery. Recovery times may vary, however it is important to understand and adhere to a regimented treatment protocol to achieve success. Symptoms are often self limiting and resolve in 80-90% of people affected within 10 months. Initial treatment should consist of resting and icing. Icing can be performed by freezing a water bottle, soda can, or Dixie cup and rolling the heel over the cylindrical object. Exercises should include specific plantar fascia stretching multiple times per day (see below). Physical therapy has also become a common option to help guide this process and promote healing. Other treatment options for plantar fasciitis include massage, taping techniques, orthotics, and night splints. For more severe and chronic cases that are unresponsive to conventional treatment, casting, steroid injections, anti-inflammatories, and modalities may be utilized. Surgery is the last option for those who have failed all other treatment approaches.
Here are some take home points. Do not ignore your foot pain. If your signs and symptoms are consistent with plantar fasciitis, you will likely benefit from conventional treatment which consists of icing the sore heel, stretching and massaging the plantar fascia, maintaining a healthy weight, and using proper shoe wear. Please consult your health care professional to determine proper dosage and appropriateness of suggested exercises.
   Lindsey Welch is a licensed physical therapist at Strive Physical Therapy and Sports Rehabilitation in Moorestown, NJ. She treats a wide variety of musculoskeletal disorders ranging from orthopedics to generalized low back pain. She holds a Doctorate in Physical Therapy from Thomas Jefferson University and is a certified strength and conditioning specialist through the NSCA.

References:

http://www.plantar-fasciitis.org/. Accessed on December 13, 2009.
Mayo Foundation for Medical Education and Research. Accessed on December 13, 2009. http://zcoilblog.blogspot.com/2009/08/foot-stretches-to-prevent-plantar.html
Sanders, Mary E. On the Floor: Keep Trekking with Healthy Happy Feet: Understanding Plantar Fasciitis. ACSM’s Heath & Fitness Journal. 11(4): 29-32, July/August 2007.
Schippert, David W, DiGiovanni, Benedict F, et al. Recent updates in the management of plantar fascitis. Current Orthopaedic Practice. 20(2):130-135, April 2009.