Health and Fitness Tips of the Week

Super Food of the Week: Strawberries

Strawberries have grown wild for nearly millennia in regions throughout the world. Sometime before the Christian era they began being cultivated and were highly prized and considered a luxury to the ancient Romans. Today, strawberries are increasingly available year round to the general public in over 600 varieties that differ in flavor, size and texture. The fragrantly sweet juiciness of this little deep red fruit makes it easy for just about anyone to sink their teeth into strawberries and their health benefits are just as sweet. This little fruity heart-shaped treat is filled with phtonutrients, and other vitamins and minerals that love to love your body.

Strawberries are filled with unusual and potent antioxidants, which give strawberries their flush red color. These specific antioxidants have been repeatedly sown to help protect cell structures in the body and prevent oxygen damage in all of the body’s organ systems. These antioxidants also make strawberries a heart-protective fruit, an anti-cancer fruit as well an anti-inflammatory fruit, rolled into one beautiful red package with a green bow on top. Strawberries anti-inflammatory properties have been shown helpful with rheumatoid and osteoarthritis, asthma, atherosclerosis and cancer.

At some point in our lives, probably when we were children, we were told that carrots would keep your eyes bright and healthy. As it turns out carrots have to share this fame with fruits as well. A study published in the Archives of Ophthalmology presented data that indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration, which is the primary cause of vision loss in older adults. Strawberries are the perfect choices to fit the order, as they contain nutrients that help fight macular degeneration.

Strawberries also contain hair friendly vitamins. Strawberries are an abundant source of vitamin C, a well-known antioxidant. In addition to being an antioxidant, vitamin C has been found aid in the improvement of scalp circulation, helping to deliver nutrients to the hair follicle. Vitamin C’s antioxidant property also helps to keep your skin healthy and young looking and is also important in iron absorption. Vitamin B2, or riboflavin, is also found in strawberries. In addition helping muscles produce energy, vitamin B2 also aids in the support of hair strength and growth. Strawberries also contain vitamin B6, which functions in the formation of body proteins and amino acid metabolism as well as other important bodily functions. Vitamin B6 also helps to promote healthy skin and reduce skin and scalp inflammation. A deficiency of vitamin B6 often manifests itself in hair loss. Strawberries also contain some omega 3 fatty acids, which are needed to support scalp health.

So if you’re looking for a sweet treat that you won’t regret then strawberries are the way to go. You can eat them simply as they are or you can try adding sliced strawberries and almonds to a fresh green salad. You can also try layering sliced strawberries, whole blueberries and plain non-fat yogurt in a wine glass for an elegant and tasty parfait dessert. You can even add them to oatmeal or your favorite breakfast cereal for a sweet mix. Anyway you eat them, this is a sweet and juicy treat your body definitely appreciate.

Fit Tip of the Week: Plyometrics: What is it and how does it work?

You’re probably seen the P90X or Shaun T’s Insanity infomercials where people are jumping around or doing highly explosive movements during a particular portion of the exercise program. You’ve probably asked yourself, “What the heck are they doing?” or have said to yourself “That looks insane!” (pardon the pun). What you are seeing is a form of training that’s been around for years called plyometrics. Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system for the purpose of improving athletic performance. Also known as “jump training”, plyometrics involves stretching of a muscle prior to contracting it. With these movements a muscle is loaded and then contracted in rapid sequence using the strength, elasticity and nerve innervation of the muscle and surrounding tissues to jump higher, run faster, throw father, or hit harder depending on the desired training goal. This type of training increases the speed or force of muscular contractions, generating the strongest contraction possible in the shortest amount of time, or simply put explosiveness.

In the 1970’s Eastern Europeans first used plyometrics to develop greater strength and power in their Olympic athletes. They based their programs on scientific evidence that stretching muscles prior to contracting them produces a stretch reflex, which enhances the power of the muscle contraction. So, for example, if you’re jumping the pre-stretching of the muscles occurs when you perform jumps one after another. When you land from a jump, the muscles in the front of your thighs stretch as the knees bend, and then quickly contract again with the next leap, which enhances the power of the second jump.

Now the next question is, is this something that is helpful? In my opinion I believe that in certain situations plyometrics can helpful and effective. Studies have sown that plyometrics training can lead to improvements in leg strength, muscle power, acceleration, balance and overall agility. However, there is a catch. Plyometrics training has received a lot of criticism due to the reported case of injury following programs of depth jumping, drop jumping, jumping up to, and down from boxes or benches that are as high as 42 inches. Plyometrics training does carry a higher risk of injury due to the forces sustained from these types of jumps onto a hard surface as well as from the explosiveness involved. With the help and supervision of a certified strength and conditioning specialist or trainer and a gradual progression a plyometrics program can be safe and effective. Keep in mind that jumps should always begin from ground level, off of and onto padded surfaces such as grass or a gym mat over a wood gym floor. These jumps are safe and easy to perform. Other techniques include jumping over cones or foam barriers.

There are some safety precautions that I feel that are necessary to mention about plyometrics. Again, there is an increased risk of injury due to the large forces generated during training and performance. Therefore, plyometrics training should only be performed by well-conditioned individuals under the supervision of a fitness specialist, therapist, or physician. Good levels of physical strength, flexibility, and proprioception are essential and should be achieved before starting plyometrics training.

That being said, plyometrics training is NOT for beginner exercisers, people with acute or chronic joint issues or injuries, obese individuals, or pregnant women. However, if you are physically conditioned and are considering plyometrics, then I strongly urge that you proceed with caution. Consult a sports medicine physician or therapist to see if this type of training is suitable for you. They can also help you get started or recommend someone who can. Remember, a safe and effective program stresses the quality, not quantity, of jumps. Safe landing techniques, such as lading from the toe to heel from a vertical jump, and using the entire foot as a rocker to dissipate landing forces are also important to reduce impact forces. Avoidance of excess side-to-side motion at the knee is also important in protecting your knees. If improving athletic performance is not a high priority or even a fitness goal, then the additional risk associated with this activity may not be worth the potential benefits. Remember to always put your safety first.

Until next week, stay happy and healthy!

KinkySheaPT

Super Food and Fitness Tip of the Week

Super Food of the Week: Whole Wheat

This week’s focus is on whole wheat. In its natural unrefined state, wheat features a host of important nutrients for your overall health and hair. So to receive benefit from the wholesomeness of wheat its important to choose wheat products made from whole wheat flour rather than those that are refined and stripped of their much-needed natural goodness.

The health benefits of wheat depend on the from in which you eat it. These benefits are reduced if you select wheat that has been processed into 60% extraction (bleached white flour), which is the standard for most wheat products in the U.S. This means that 40% of the original wheat grain was removed and only 60% is left. Unfortunately, in that 40% over half of the vitamins B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost. Since 1941, laws in the United States have required the “enrichment” of processed wheat flour with vitamins B1, B2, B3, and iron in response to problems created by the 60% extraction. However, if you select 100% whole-wheat or whole-grain products, all of the would be lost nutrients will remain in its natural full force in your meals and the health benefits will be impressive.

In a study published in the American Journal of Clinical Nutrition researchers underscored the importance of choosing whole rather than refined wheat to maintain a healthy body weight. In this particular Harvard Medical School/ Brigham and Women’s Hospital study the collected data showed that weight gain was inversely associated with the intake of high-fiber, whole-grain foods, such as whole wheat, but was positively related to the intake of refined-grain foods. Not only did the women who consumed more whole grains consistently weigh less than those who ate less of the fiber rich foods they were also less likely to gain weight.

Eating whole grains, such as whole wheat, can substantially lower the risk of type 2 diabetes. Whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including the enzymes involved in the body’s use of glucose and insulin secretion. The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating that consumption is liked to lower risk of heart disease and certain types of cancer. Research now suggests that regular consumption of whole grains also reduce the risk of type 2 diabetes, as published in Diabetes Care.

In an 8-year trial, involving 41,186 participates of the Black Women’s Health Study; research data confirmed the inverse association between magnesium, calcium and major food sources in relation to type 2 diabetes that had already been reported in predominately white populations. The results were that the risk of type to diabetes was 31% lower in black women who frequently ate whole grains compared to those eating non-whole grain foods. Daily consumption of low-fat dairy foods was also helpful, lowering the risk of type 2 diabetes by 13%.

Some of the other many wonderful benefits of whole wheat include reduction of chronic inflammation, prevention of gallstones, promotion of gastrointestinal regularity and health, protection against breast cancer, protection against heart disease, and the promotion of over all health as well as an energy boost. So try kicking the refined or “enriched” grains and add whole grains for a healthy dose of zinc, iron, B vitamins and a host of other nutrients your hair will thank and reward you for. Try using whole wheat, or whole grain, bread for sandwiches or make individual pizzas using whole wheat pita breads as the crust. If you’re a big fan of pasta, then try using whole-wheat pasta for some of your favorite pasta dishes. If you’re a big fan of breakfast cereal, then reach for cereal that contains whole grain or whole wheat.

Fitness Tip of the Week: Exercise and Pregnancy

Congratulations! You just found out the fabulous news that you’re preggers. You’re filled with excitement, anticipation, anxiety, and the commitment to do everything right for baby and you. You’ve committed yourself to bringing a healthy and beautiful baby into the world, which means mommy, must be healthy as well. So now comes the question of exercise. Should you continue with your exercise routine or should you begin one to optimize health for both yourself and baby? Well, the first step to help answer the question is a visit and chat with your doctor. Usually exercise during pregnancy is encouraged, however under some circumstances exercise may be detrimental to both mom and baby. Only after a through clinical evaluation can a physician determine your exercise risks, should there be any.

Exercising during pregnancy offers many physical and emotional benefits. A good exercise program may help to relieve common problems associated with pregnancy, such as excessive weight gain, swelling of the hands and feet, leg craps, varicose veins, insomnia, fatigue, and constipation. Moms-to-be can also look forward to improved posture and circulation, reduced backaches, and increased mood and energy. Plus, you’ll feel so great in the knowledge that you’re doing something for good for your baby and yourself.

If you and your doctor decide that exercise is appropriate and safe for you and baby remember to listen to your body. The American College of Obstetricians and Gynecologists recommends that pregnant women, who have been cleared by their physician, engage in at least 30 minutes of moderate intensity physical activity on all or most days of the week. Some highly effective and generally safe physical activities during pregnancy include walking, swimming, cycling, and moderate intensity aerobics. Running, racquet sports, and strength training (when done in moderation) are safe for pregnant women who have been participating in these activities prior to becoming pregnant. Strenuous activity should only be done under careful guidance of a physician, as strenuous activity may be associated with intrauterine growth restriction.

When you are ready to design your program it is important to take into account the changes you are experiencing. Your body alignment and posture will be different and you may have reduced strength and endurance as well as extra weight, which places stress on your joints and muscles and makes the heart work harder. Let your body be your guide. You know you’re at a good intensity when you can talk normally and not become exhausted or winded too quickly.

As you progress in your pregnancy it is important to note certain precautions. After the first trimester, pregnant women should avoid exercises that require them to lie on their backs in a supine position. This can cause dizziness upon standing and it also decreases blood flow to you and baby. Also avoid sports activities with increased risk of trauma or falling, for example ice hockey, soccer, basketball, gymnastics, horseback riding, downhill skiing.

Now that you’re exercising for two, its important to pay very close attention to anything that isn’t right for you or baby. Stop exercising and call your physician if you experience ANY of the following:

1. Vaginal bleeding

2. Shortness of breath before exercising

3. Headache

4. Chest pain

5. Muscle weakness

6. Calf pain or swelling

7. Preterm labor

8. Decreased fetal movement

9. Amniotic fluid leakage

If you are interested in starting a prenatal exercise program but not sure where or how to start, first check with your physician. If your physician gives you the green light for exercise then check with the fitness centers in your area, the YMCA and community hospitals. If you’re still not sure where to start, speak with a trainer that holds a certification from an accredited organization and has specialized training in prenatal fitness to help build a safe and effective program for you and baby. Also if you’re taking fitness classes make sure your class instructor specializes in prenatal fitness in addition to holding certification from an accredited organization. Some of the most prized and respected accredited organizations include the American College of Sports Medicine (ACSM), the National Academy of Sports Medicine (NASM), the American Council on Exercise (ACE) and the Aerobics and Fitness Association of America (AFAA).

Until next week, stay happy and healthy!
KinkySheaPT

Health and Fitness Tips of the Week

Super Food of the Week: Soy Beans

The slightly nutty flavored soy been has been cultivated in Asia for over 3,000 years but surprisingly the good news about soy’s versatility and health benefits is relatively new in the west. Soybeans are the most widely grown and utilized legume in the world and one of the most well researched, health-promoting foods available today. Soybeans can come in various colors such as green, yellow, brown or black.

Soybeans are equal in protein to animal foods, making this super food and excellent heath promoting meat replacement for vegetarians and diabetics who may have a problem with animal proteins. One cup of soybeans provides 57.2% of the recommended daily value for protein for less than 300 calories and only 2.2 grams of saturated fat. As an added plus, soy protein tends to lower cholesterol levels, while consuming protein from animal sources tends to raise them. Soybeans also score high nutrition points for contain almost half (49.1%) of the recommended daily value of iron, plus 37.0% of the daily value of magnesium and 41.2 % of the recommended daily value of essential omega-3 fatty acids.

Soybeans can also help us stay lean. A study published in Endocrinology suggest that active isoflavone compounds found in soy may help us stay lean by causing the body to produce fewer and smaller fat cells. Studies have also shown soy to lower cholesterol by providing a double punch in the form of a bio-active peptide that could cause the body to inhibit the expression of the gene responsible for our body’s internal production of cholesterol. Soy also provides special benefits for women’s hearts and bones. Studies conducted have produced results indicating a beneficial synergy between isoflavones and the body’s own estrogen in decreasing cholesterol and increasing bone mass. Soybeans are among the several types of legumes that help to lower the risk of diabetes and promote gastrointestinal health.

Our super food this week may be small in stature but carries a big stick to fight off and prevent various diseases and health conditions. This legume also serves as a healthy alternative to getting the protein, fatty acids, vitamin B and K, as well as other nutrients, which our hair and body crave for proper function and health. There are many ways to incorporate soybeans into your diet. For example you can replace some of the wheat flour in your baked goods with soybean flour and increase the protein content of your cookies, cakes, muffins, and breads. You can also mix sprouted soybeans into salads or use as toppings for sandwiches. You can add soybeans to your stews and soups or use soy milk in place of cow’s milk as a beverage and cereal topper. Soybeans have amazing culinary versatility so don’t be afraid to experiment and enjoy!

Fit Tip of the Week: How To Beat The Heat While Exercising

Spring is in full swing! The plants, flowers and the rest of the world are coming back to life. But as the temperatures rise and we abandon the gym for the great outdoors, we need to be reminded to protect ourselves from heat illness during exercise. Its not uncommon for a run or a walk on a hot sunny day to cause fatigue and heat illness. There are three major types of heat illnesses. Heat cramps are often sever, and often disabling, cramps that start in the hands, calves or feet. Heat exhaustion produces symptoms of fatigue, nausea, headaches, extreme thirst, confusion or anxiety, dizziness, as well as other symptoms. Heat exhaustion requires immediate attention but is not usually life-threatening. Finally there is heat stroke, which includes symptoms of a rapid heart rate, shortness of breath, increased body temperature (104-106 degrees Fahrenheit), confusion, convulsions, and hot flushed and dry skin. Heat stroke is a medical emergency and can occur suddenly, without any symptoms of heat exhaustion. Following a few simple precautions for exercising in hot or humid weather can prevent all of these conditions:

Hydrate! Drinking enough fluid, be it water or a sports drink, is important for exercising in hot or humid weather. By maintaining proper hydration, the body is able to maintain proper body temperature and prevent you from over heating. Don’t wait until you are thirsty to start replenishing fluids loss though sweat. Thirst is the first sign of dehydration. So, always strive to drink 7 to 10 ounces of fluid every 15 to 20 minutes during exercise. Water isn’t all that is lost when your body sweats. Your body also looses electrolytes such as sodium, potassium and chloride. It is just as important to replace these with a sports drink during continuous exercise lasting longer than one or two hours.

Reduce exercise intensity. The first few times you are exposed to higher temperatures it’s a good idea to reduce the intensity of your workout until your body is acclimated to the new environmental changes. Allow your body to ease into the new environmental changes.

Watch the temperature AND humidity. High humidity prevents sweat from evaporating, and when sweat doesn’t evaporate your body can’t cool itself. Thus making humidity just as dangerous as heat. Often to determine the level of danger of temperature and humidity a Heat Stress Index chart is used. By using temperature and relative humidity this chart can help determine the level of danger of exercising in a variety of temperatures and relative humidity. The National Weather Service has published an easy to use Heat Index Chart on their website (http://www.nws.noaa.gov/om/heat/heatindex.shtml) that you can use to assess the levels of danger. The more dangerous the heat and humidity are the more you should postpone your physical activity until the temperatures cool. You can plan ahead and beat the heat by exercising early in the morning or in the early evening.

Know your fitness levels. Everyone should take caution when exercising in heat, but if you’re physically unconditioned you should be extra cautious. Give yourself time to acclimate to the weather. Remember, the acclimatization process can take between 7 and 14 days of repeated heat exposure. Some people need more ands some need less. Physical training and heat acclimation can increase the body’s blood volume, thereby helping to regulate body temperature more efficiently. Again, you must drink fluids before, during and after exercise.

Clothing. When exercising in higher temperatures you should wear minimal clothing to provide a greater surface area for heat dissipation. Lightweight, loose-fitting, light colored clothes made of material that absorbs water, such as cotton) are ideal.

REST!!! Know when to take a break. Use common sense. If you need to sit in the shade, then do it. If you think it’s too hot to go for a run or walk, then don’t go or stay inside and use the treadmill. If you’re feeling overly tired after a day of working out in the heat then take some time to rest. Use common sense.

Until next week, stay happy and healthy!!

KinkySheaPT

This Week's Super Food and Fitness Tip of the Week

Super Food of the Week: Almonds

 

 

The almond that we typically think of as a nut is technically the seed of the fruit of the almond tree, which produces fragrant pink and white flowers. Much like the peach, cherry, and apricot trees, almond trees produces fruit with stone-like seed (or pits) in them, which is where we get the almond nut. Almonds have received wide praise for their ability to help foster healthy growing hair. Almonds not only contain high amounts of protein, vitamin E, and magnesium, almonds also contain some amounts biotin.

Although high in fat, almonds are also very good for your health. Almonds are high in monounsaturated fats, the same type of health promoting fats found in olive oil, which have been associated with reduced risk of heart disease and the reduction bad cholesterol. Eating whole almonds (with skin) has been shown to provide even more heart healthy benefits. The flavanoids found in almond skin team up with vitamin E to more than double the antioxidant punch to help protect the heart from disease.

The healthy fats in almonds have also been shown to reduce weight with the help of the monounsaturated fat found in almonds. Almonds also lower the risk of weight gain according to a study published in the journal Obesity. During a 28-month study involving over 8,800 men and women in Spain, researchers found that participants who ate nuts at least twice a week were 31% less likely to gain weight than the participants never or almost never ate nuts.

In another study, researchers found that daily consumption of almonds may help you to eat a healthier diet. In a study published in the British Journal of Nutrition, the normal eating patterns of 43 men and 38 women were followed for 6 months. After 6 months they were told to eat 2 ounces of almonds daily but were not given any further instructions about changing their diet, and were followed for an additional 6 months. At the end of the study a number of beneficial changes were recorded. While eating almonds, the participants’ intake of health-promoting monounsaturated fatty acids, polyunsaturated acids, fiber, vegetable protein, vitamin E, copper and magnesium significantly increased. At the same time, the intake of trans fatty acids, animal protein, sodium, cholesterol and sugars significantly decreased. Both sets of changes in nutrient intake are a close match to the dietary recommendations known to prevent cardiovascular and other chronic diseases.


The many other benefits of almonds include energy production (thanks to copper and manganese), the prevention of gallstones, and providing more protein than the typical egg yolk, which is a great option for vegans and vegetarians.

There are many creative ways to sneak almonds into your diet. You can add some chopped almonds and dried fruit to plain non-fat yogurt for a little kick. Almonds can be added to chicken salad or can be used to make cold rice salad with fresh garden peas and currants. Or you can just do it the old fashion way and eat them raw. Anyway you like them; almonds are sure increase your hair, heart, and overall health as well as help decrease the waistline.

Fit Tip of the Week: Strength Training 101

This week we’re going delve a little deeper into the recommended practices of strength training. We’re going to look at the general guidelines to include frequency (how often), volume (repetitions and sets), and types of strength training exercises. Remember to consult your health care provider before starting or modifying physical activity. I also recommend a consultation with a certified fitness professional to learn and ensure you’re using safe and proper techniques before beginning a strength-training program. That being said, let’s take a look at the general recommendations for strength training.


Frequency:

So how often should a person participate in strength training workouts? The American College of Sports Medicine (ACSM) recommends that for general muscular fitness an individual should strength train each major muscle group 2-3 days per week with at least 48 hours separating the exercise training sessions for the same muscle group. For example, you don’t want do an upper body strength training session two days in a row or with only one day of rest between upper body training sessions. This will cause the muscle to “burn out” and result in injury. The rest period will give the muscle time to recover and adjust to the demands being placed upon it. Depending on a person’s schedule, all muscle groups to be trained may be done so in the same session (i.e., the entire body in one session twice a week), or the person may decide to “split” the body into selected groups so only a few of them are trained in any one session. For example, the muscles of the lower body may be trained on Mondays and Thursdays, and the upper body muscles may be trained on Tuesdays and Fridays. With this rotation each muscle group (upper and lower body) are trained twice a week and the 48-hour rest period for each muscle group is allotted for.


Volume (Repetitions and Sets):

In general, adults should train each muscle group for a total of 2 to 4 sets with 8 to 12 repetitions per set with a rest interval of 2 to 3 minutes between sets to improve muscular fitness. For older adults and very unconditioned persons, one or more sets of 10 to 15 repetitions of moderate intensity resistance are recommended. As far as the amount of weight, or resistance, being used should, this should be of moderate intensity. Moderate intensity on a scale of 1 (very easy) to 10 (very difficult), the amount of resistance should yeild a rating of a 5 or 6. The actual amount of weight (5 pounds, 10 pounds, and so on) will vary from person to person.


Types of Resistance (Strength Training) Exercises:

Strength training regimens should include multijoint or compound exercises (for example, the bench press, leg press or dips) that affect more than one muscle group and joint. More examples include the shoulder press, lower-back extensions and abdominal crunches. Single-joint exercises, such as bicep curls and triceps extensions, can also be used to target more specific muscles.


The above mentioned are the more general guidelines for strength training, however all individuals should receive professional instruction in proper strength training techniques to ensure efficiency, safety, progression and to find a regimen that is suited to their individual needs and goals. Most people with strength training routines will likely experience rapid improvements in strength and muscle tone. Do not get discouraged if visible improvements start to taper off after a few weeks. As your fitness level improves, improvements in strength and appearance may come at a slightly slower pace. Stay with it! Also remember to allow some variation in your program. Using machines and free weights are both effective tools for strength training, and a combination of the two is generally recommended. Utilizing both provides variety, which not only reduces boredom, but also provides a subtle exercise difference that enhances progress.


I hope this has help to clear up some confusion some may have with strength training programs. If you have any further questions you know where to find me! Until next week, stay happy and healthy!

KinkySheaPT