Health – Page 3 – All Me Fitness

How NEAT!

So what is NEAT you ask? It is all the energy used that is secondary to planned exercise and weight training activities.

Last week I talked a little bit about incorporating NEAT (non-exercise thermogenesis) into a weight loss program. So today I will be expanding upon what exactly that means, and what it can do for you. The information for today’s post come from a study published in April of 2015.

So what is NEAT you ask? It is all the energy used that is secondary to planned exercise and weight training activities. For instance fidgeting, singing, walking, laughing, cleaning, standing, and any other movements throughout the day count towards NEAT (also see table at the bottom*). Individually these activities don’t use many calories, however, when combined the NEAT activities can generate a great deal burned calories. In fact, it is estimated that those who are lean and active burn and additional 350 calories DAILY compared to those who are sedentary. For such small changes in what you do on a daily basis those are some big results.

Here are some more highlights taken from the paper that I think you will find interesting:

– NEAT variability can explain the caloric expenditure differences in individuals with similar body types. Variances in work and leisure-time activities in individuals play a fundamental role in NEAT differences.

– By just doing simple daily manual task activities, NEAT can be enhanced throughout the workday and at home.

– NEAT decreases cardiovascular disease mortality and improves metabolic parameters.

– NEAT has good long-term adherence, with positive impact.

Check out the rest of the article at the link below, and I highly encourage you to take a look at the table at the end of this email to see what steps you can take to increase your activity. I think it is also important to remember that the ultimate goal is to create a sustainable healthy practices. There is no need to try and do all of these things at once, but to focus on creating one healthy habit at a time.

TableDaily Activities According to the Amount of Nonexercise Activity Thermogenesis (NEAT)
Activity	Calories Burned per Hour
Activity	0-50	>50-100	>100-200
NEAT home activity
Barbecuing/grilling		X
Cleaning			X
Clearing out storage space/garage			X
Cooking dinner		X
Grocery shopping			X
Hanging pictures			X
Ironing		X
Laundry			X
Organizing closets			X
Painting walls			X
Redecorating			X
Sweeping			X
Vacuuming			X
General NEAT movements
Climbing stairs			X
Pacing			X
Pushing a stroller			X
Riding in an automobile	X
Standing		X
Stretch band exercises		X
Stretching		X
Walking (strolling pace)			X
Walking and talking (briskly)			X
Walking around the home/office			X
Walking the dog			X
Walking to work			X
NEAT yard activity
Playing fetch with dog			X
Gardening			X
Mowing lawn			X
Planting flowers			X
Pruning shrubs			X
Raking leaves			X
Shoveling snow			X
Trimming hedges			X
Washing automobile			X
Watering plants			X
Weeding			X
Hobbies and other recreational NEAT activity
Baking		X
Bicycling			X
Bird watching			X
Playing board/card games		X
Bowling			X
Dancing			X
Fishing			X
Playing Frisbee or other outdoor games			X
Hiking			X
Journaling (while strolling)			X
Knitting/sewing		X
Kayaking			X
Playing the piano or another musical instrument		X
Reading (lounging)	X
Reading (standing)		X
Skiing (water or snow)			X
Surfing the Web (sitting)	X
Surfing the Web (standing)		X
Swimming			X
Practicing Tai Chi			X
Playing tennis			X
Watching TV	X
Watching TV on an elliptical trainer			X
Watching TV on a stationary bike			X
Watching TV on a treadmill			X
Playing video games (seated)	X
Playing video games (while moving)			X
Doing volunteer work (setting up/serving meals)			X
Window shopping			X
Practicing yoga			X

TV = television.

*Mayo Clin Proc. n April 2015;90(4):509-519 n http://dx.doi.org/10.1016/j.mayocp.2015.02.001 www.mayoclinicproceedings.org

Getting Grilled

“5 reasons why grilling will kill you”… What?

Some time back I stumbled upon a blog condemning the grill saying something along the lines of “5 reasons why grilling will kill you”. Naturally my mind went to using too much lighter fluid causing an explosion so I clicked the link to see what fun ways I could hurt myself this weekend. However, to my dismay the article was about how grilling can cause cancer, and that anyone who uses a grill is at harm and would be better off throwing out their cooking device.

Well I can say that as a lifelong lover of anything bacon, steak, and BBQ related I quickly made it my mission to find out if I should consult an oncologist, or if Memorial Day weekend plans were safe (grilling, home made beer, and Frisbee btw). Well I can safely say that I will be spending my afternoon savoring the sweet sweet smell of venison and Mae farm pork sausage.

I found most of the information on the subject in peer reviewed literature, but today’s post mostly comes from the fine folks at Precision Nutrition. Here is what you need to know:

– Grilling meat does produce a couple of chemicals that may increase risk of cancer (HCA & PAH

– Heterocyclic amines (HCAs) form when meat is overcooked or charbroiled

-Four factors influence HCA formation: 1. Type of food 2. How it’s cooked 3. Temperature 4. How long it’s cooked

– Polycyclic aromatic hydrocarbons (PAHs) form when meat is charred or blackened, or when fat from the meat drips onto the hot surface of the grill.

– PAH creation is influenced by: 1. Temperature of cooking 2. How long food is cooked 3. Type of fuel used in heating 4. Distance from heat source 5. Fat content of the food

– How to make grilling healthier:

1. Use herbs and spices

2. Acid-based marinades Beer marinades work, too!!!

3. Don’t overcook HCAs and PAHs depend on temperature plus time.

4. Choose meat wisely. Highly-processed meats have a much stronger link to cancer than less-processed meats.

5. Include lots of fruits and veggies

6. Strategize while cooking i.e. Cut your meat into smaller pieces, Flip meat frequently, Cook meat on medium to medium-high heat, Cover the grill with foil.

7. And my FAVORITE drinking a beer with your grilled meat can significantly lower the mutagenic activity of the HCAs that formed.

The author of the PN article, Brian St. Pierre, sums things up extremely well when he says “Keep the risks in perspective. Overall, HCAs and PAHs make a minor contribution to your cancer risk. Being sedentary, having excess body fat, and eating a diet rich in highly processed foods are much greater risk factors. If you have some slow-cooked, pit-roasted ribs in your life once in a while, you’ll probably survive. (And likely be happier overall. Don’t be afraid of your food.)” Have a fun and safe holiday weekend, and say a prayer (or take a moment of silence) in remembrance of those who have fallen for our nation.

Common Exercise Injuries To Look Out For

One of my passions lies in sports medicine, specifically Athletic Training (hence the ATC/L credentials).

Today’s post features a topic that is near and dear to my heart. This is because one of my passions lies in sports medicine, specifically Athletic Training (hence the ATC/L credentials). With that being said I want to remind everyone that I am not writing the content of these email, but merely sharing tips and tricks of the gym. So I feel I must say that what you are about to read is not intended to diagnose or treat anyone’s specific problem, and if you have any specific questions please visit your doctor 🙂

Okay lets get to the heart of this weeks topic EXERCISE INJURIES!!! Growing up without an ATC at any of my sporting event I had to do a lot of self assessment and treatment which is why I got my undergrad in Athletic Training. This post was written by Linda Melone on theprevention.com website, and features one of my favorite people to follow Dr. David Geier. It is very well written and features 8 injuries that I have seen/treated/experienced many times with excellent suggestions on how to avoid them.

1. Patella femoral overuse syndrome

Also known as patellofemoral pain syndrome (PFPS) and Runner Knee, this common problem manifests as pain under the kneecap that worsens when running, going down stairs, or sitting for long periods of time with knees bent. Tips to avoid this issue include strengthening the quadriceps muscles, as well as hamstrings and calves..

2. Rotator cuff tear

This injury involves damage to one of the four rotator cuff muscles that keeps your shoulder socket in place. Avoid repetitive overhead motions, and consider seeing a doctor if you modify your workout to minimize pain without improvement for a few days.

3. Anterior cruciate ligament (ACL) tear

This issue is more often than not a non-contact injury. It tends to happen when you land awkwardly from a jump, stop suddenly, change directions rapidly, and slowing down while running. There are many prevention programs, and bio-mechanics experts (cough cough) that can aid in preventing these injuries. However, preventative steps include always trying to land softly on your toes with your knees bent.

4. Boxer’s fracture

“Even if you’re not a fighter, participating in boxing classes or other training programs where you punch pads held by a trainer or you pummel a heavy bag can result in a boxer’s fracture.” I see these injuries more often in novice “punchers” and frustrated teenagers who punch the ground. Easy preventative steps include proper protection on your hands and again proper bio-mechanics.

5. Hamstring strain

Also known as a pulled muscle, these injuries can take as little as a few days or a week or two to heal or as much as six to eight weeks or even more! Prevention includes warming up thoroughly and knowing how/when to stretch.

6. Ankle fracture

These nasty injuries, along with ankle sprains, happen when you land awkwardly and invert or “twist” your ankle. Having proper proprioception (hand eye coordination) and making every effort to avoid landing on uneven surfaces are good strategies to avoid these problems.

7. Labral tear (shoulder)

I have had the unique pleasure of suffering, and getting surgery for, this injury myself! Although my injury was from a stiff arm during rugby, the author sums the core issue well as “Falling on an outstretched hand during a cardio class, a sudden pull trying to lift a heavy weight in CrossFit, or trying to stop yourself from falling can all result in this injury, defined as a tear of the cartilage bumper within the socket of the shoulder.” To avoid this injury, use a proper weight and, notice the common theme, use proper bio-mechanics.

8. Stress fracture

These tricky injuries also known as hairline fractures, often happen due to repetitive stress and usually take time to develop. Stress fractures are largely preventable if you stick to a plan that never increases your exercise by more than 10% per week and has varying routines.

I hope this post was informative, and if you want some more detail please read the article by clicking here.

Making Mornings Beter

Without a doubt mornings can suck, but they don’t have to!

Today’s post is a double whammy, because we have 2 posts on the docket. Of course they are both related to making your mornings easier, and starting your day off right. This is an area that I personally struggle with for many reasons. For one, I like to stay socially active, and many of my friends don’t have the same hours that I do. Whats worse is that my wife is a college student and she is never up in the morning, and gets home around my bed time. So if I want to spend time with her I need to push my physical limits to make it happen (which I am always happy I do). If these examples sound familiar then you know how much beds can resemble quick sand in the morning. The more you struggle to get out, the more it seems to suck you right back in.

So without a doubt mornings can suck, but they don’t have to. In fact mornings can be the best time of the day, especially when its your exercise time. So the two blogs that I am featuring today include why the TV is bad for bed time, and ways to make morning exercise happen happily.

So the first step to making mornings better is to get enough sleep. Since we can’t really add hours to the day and make our wake up time later, we need to make sure that we go to bed on time. Here are a few times to make it happen:

1. Sleep Debt.

Even if you stay up later by only a few minutes a night due to screen time, you can develop a “sleep debt” by not getting the rest the brain needs. And until that debt is paid off you will suffer the consequences of feeling tired all day long.

2. Altered Brain Bedtime Habits.

Believe it or not the brain learns habits and behaviors of falling asleep. Making the TV a part of the habit can create a positive feedback loop that exacerbates issue #1.

3. TV Makes You Take Longer to Fall Asleep, and Wake Up Earlier.

This is bad for obvious reasons, and happens because the stories and dramas on TV can raise stress levels.

4. Wakes You Up More Often.

This is because the stimulating effect of light tells our brains “go!”

5. Poorer Sleep Quality.

Because of the reasons above it’s obvious why the quality of what little sleep you get is poorer

The second post is a list of 24 hacks to make waking up to exercise easier. I’ll cover my top 5 favorites, but I highly suggest you check out the whole blog post.

1. Pack accordingly and get in bed early.

The most important thing for me to do when I get home is unpack from the day, and repack for tomorrow. No one wants to scramble around in the morning so make life easier and make it happen before you go to bed at a reasonable hour.

2. Make it a habit.

There’s that “H” word again! If it is a morning task, rather than a habit, you are more likely to not do it. So do workout 2-3 times per week in the morning, do it every day to make harder to skip out on.

3. Think about how you’ll feel afterward.

Have you ever dreaded going to the gym or doing a workout, but once your done exercising feel great? I do. All the time pretty much. I sometimes hate the thought of exercise, but once I buckle down and get started I know that I will feel like a million bucks. Keeping that thought in the back of my mind can be the difference between actually getting it done or not.

4. Schedule brunch.

We all know nutrition is important, so have a daily meal scheduled after your workout. Have a continuous appointment set with a friend, family, or pet to eat after you workout to get you through the day, and get protein to those muscles! More importantly, it will be another habit that you won’t want to break by skipping a workout.

5. Do it no matter what.

Even if you just get up and piddle around for a little bit, it’s better than doing nothing at all. I’d rather go through the motions than feel like I let my self down later in the day.

About Cupping: Good For Your Health or Just a Hickey?

Let’s take a look at the history of poor decision making by Olympians, what cupping is and its supposed benefits, and what it actually does.

If you have been watching the Olympics at all, you probably have noticed the results of cupping. And by that I mean the ridiculous red circles that can be found on many of the athletes. But, I mean if they’re doing it, it must work, right?!?! Well after some digging, I have the answer to that question. So let’s take a look at the history of poor decision making by Olympians, what cupping is and its supposed benefits, and what it actually does.

Pursuit Of Excellence

Olympic athletes are not the same as you and I. They will do anything to get the gold. That’s why over the years they have been the test subjects for many ridiculous health practices. They are willing to try anything, even if it’s nonsense. Athletes can be very superstitious and often believe anything they hear. In the past, they have brought us money wasting scams like Energy Bracelets, negative ions or energy frequency therapies, and the every popular kinesio tape. None of these remedies have been shown to work, and they all have risen and abruptly fallen out of vogue as soon as the athletes get wise to it. But is cupping going to make a rapid disappearance, or is it here to stay?

What Is Cupping?

At its core, cupping is a form of bloodletting intended to remove stagnant blood, expel heat, and treat high fever, loss of consciousness, convulsions, and pain. The process of cupping involves taking cups, which are usually glass but can also be plastic, bamboo or anything, are placing them on the skin, and reducing the air pressure in them via pumps or by heating them and causing cooling contraction. The cups are placed according to traditional acupuncture points. After the cups are removed, bruises remain.

Today, cupping is used for different purposes and advertised in ways that don’t involve the words “blood letting” for obvious purposes. Modern day cupping works by helping to align and relax qi. Back here on earth where reality is, cupping has been thought to draw blood to the affected area and produce hyperemia or hemostasis, which result in a therapeutic effect (1). Cupping can be sold to us by saying that the suction will remove undescribed and nonspecific “toxins” from the body, even though we don’t have toxin glands. And like other nonsense therapies, it has been claimed to treat and cure loads of ailments such as herpes, muscle strain, “meridian” diagnosis, as well as to increase blood flow, activate the immune system, cure back pain, and 999 other diseases (2).

Does It Work? You Better Believe It!

There is a ton of research on cupping. And out of all the ailments that it is reported to help, pain management is the only one that has a shred of evidence. A very tiny shred at that. Of course there is no credible evidence that it helps athletic performance, be it in swimming or any other sport. This is, in part, due to the fact that research into cupping is mostly negative or of poor quality and with high bias (3). But that doesn’t mean you shouldn’t give it a try! Even though currently, there is a lack of dosage guidelines or known effect which means practitioners are pretty much making it up as they go along doesn’t mean it won’t work. I mean, if pro athletes think it’s doing something even though it has no positive effect on the human body in regards to recovery or pain, then it must be working some other way right? If you’re asking that question, you would be right. The best explanation of how cupping works is through a psychological mechanism. In other words, cupping works because people think it works. The word placebo comes to mind. So even though the data says that it won’t work for anyone, if you believe hard enough it will work, great for you!

Whats The Worst That Could Happen

Okay. You decided that I am full of crap and that the appeal to antiquity is too strong on this one not to give it a try. So what’s the worst that could happen, you get a few bruises? Well when it’s all said and done, you don’t want to be one of the unlucky ones. With any treatment, there are side effects. Cupping has some nasty ones. You could end up with large holes in your back, or a hemorrhaged artery (4) or maybe something less serious like a burn or infection. Wet cupping does draw blood after all, and our skin is never all that clean. Cupping is no different than acupuncture, bloodletting, phrenology, or any other medical pseudoscience. The treatment is based in pre-scientific superstitions, and has simply been re-branded in order to more effectively market the treatment to modern customers.

If you’re looking to recover quickly after exercise, or perhaps for some pain relief, I suggest you skip the cups and the bruises and just get a nice massage. A good massage is relaxing, which is something we all need at times. But on top of this, it can significantly improve the healing of muscle, reduce tissue inflammation, and promote cell regrowth (5). Now there’s something to get excited about!

References

Cao, H., Li, X., & Liu, J. (2012). An updated review of the efficacy of cupping therapy. PloS One, 7(2), e31793.
Bamfarahnak, H., Azizi, A., Noorafshan, A., & Mohagheghzadeh, A. (2014). A tale of persian cupping therapy: 1001 potential applications and avenues for research. Forschende Komplementärmedizin (2006), 21(1), 42.
Lee, M. S., Kim, J., & Ernst, E. (2011). Is cupping an effective treatment? an overview of systematic reviews. Journal of Acupuncture and Meridian Studies, 4(1), 1.
Interv Neuroradiol. 2016 Aug 1. pii: 1591019916659264. Extracranial vertebral artery rupture likely secondary to “cupping therapy” superimposed on spontaneous dissection.
Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.

Water Water Everywhere!

Today’s post is another double whammy! I am talking about staying healthy in the pool, and for those non-swimmers, the delicious healthiness of watermelon.

Today’s post is another double whammy! I am talking about staying healthy in the pool, and for those non-swimmers, the delicious healthiness of watermelon. I figure that in this heat everyone should be looking to use one or both of these things to stay cool

Watermelon is one of my favorite foods because of how useful it is. Whether you slice it, cube it, freeze it, or make a drink from it, watermelon is endlessly delicious. Better yet, it is HEALTHY! Some of it’s good qualities include:

– Natural hydrator by containing 92% water

– Having heart healthy nutrients such as lycopene and citrulline

– An arginine precursor that can decrease body fat and enhance muscle

– Decrease post-exercise muscle soreness

Now that we know that watermelon helps out so much with exercise, lets take a look at swimming as a way to stay healthy. We all know that swimming is a great way to stay in shape. In fact swimming has been shown to reduce death rates in men, as well as decrease blood pressure. But it is not without its own set of risks for orthopedic injuries of the shoulders, knees, and lower back. So here are a few tips to keep those joints feeling good:

– Work on your stroke mechanics, and correct them before you develop pain

– Use traditional rehabilitation exercises as part of your injury prevention program. Target and strengthen the abdominal muscles, rotator cuff muscles, muscles around the shoulder blade, lower back muscles, and quadriceps and hip muscles (see me for details on how)

– When you are experiencing pain, tell some one and ADDRESS IT!!! Don’t fight through the pain. It drives me nuts when my athletes do this.

I hope everyone enjoyed this weeks post! Be sure to check out the NASM blog post about watermelon to get some great recipes, and check out Dr. Geier’s blog for more info about preventing injuries while swimming.

Carbs Are Not The Enemy! Part 2

To see the big picture lets focus back in on what else is driving the obesity epidemic.

I had such a great response to last weeks post that I decided to do a part 2 on carbohydrates (CHO) and its relationship to obesity! So once again the focus will be on insulin, and like last week the information is not all inclusive and does not cover everyone with a special need, disease, or condition. Of course before I dive in I want to remind everyone that for healthy individuals, insulin is very tightly controlled by the body and there is no reason at all to fear it. And as a refresher on what insulin does I’ll remind you that one of insulin’s main roles is to maintain glucose homeostasis.

So this week I am going to start by saying why CHO’s are bad according to a couple of sources.

– Increased sugar consumption has significantly contributed to the rise in obesity and metabolic diseases

– There is an association between risk of overweight and obesity and fructose-containing sugars consumed as sugar-sweetened beverages

– High intakes of highly palatable foods like refined grains, processed meats, red meats, French fries, and potato products play a role in weight gain

– Insulin levels are typically increased in obese individuals

At this point you may be asking yourself “wait what? I thought this was about how carbs aren’t bad for me?” I will say first and foremost thatassociation is not causation. This means that the previously mentioned issues are only part of the problem. To see the big picture lets focus back in on what else is driving the obesity epidemic.

– Physical inactivity!!!!!!!!!! (as I sit in front of a screen I realize that I’m a hypocrite… I’m doing 10 squats before I write more and so should you!)

– Over consumption of all foods is associated with overweight and obesity

– Western dietary pattern and lifestyle in general is just a culture of poor decisions

I say this because I really dislike absolutes. As in CHO’s are the reason why we have an obesity crisis. To me it doesn’t make sense. We have been eating the stuff forever without issue so why all of a sudden is it becoming a problem? Why are so many people blaming sugar and insulin to be the issue? Well the first, and most obvious, answer to this is that individuals want to make a quick buck off of a product, book, or alternative health care product. The second answer is that some individual just don’t understand whats really the issue. So here are some bullet point’s on why an increased insulin response to CHO consumption leading to lipogenesis (energy stored as fat) is not likely the mechanistic cause of the obesity problem.

– The supportive data for insulin being the bad guy are largely supported by ecological observations, rodent models of overfeeding (humans are not rats), and select human trials (all are poor evidence)

– There have been no high quality studies showing that fructose-containing sugars behave differently from any other forms of energy intake

– Although the food mentioned earlier are associated with increased levels of obesity, total sugars or other important sources of added sugars such as cakes, pastries and sweets have not

– If insulin was the true problem, we would observe increased insulin in all cases of obesity

– While there is increased insulin in obese people (in most cases), it appears its action is reduced (i.e. its action of lipogenesis and reducinglipolysis on fat tissue is decreased)

– Insulin can have short-term effects on how nutrients are stored in the body for things like muscle glycogen synthesis and muscle protein synthesis

–

So what the hell does this all mean? Well to sum it all up I can say that CHO’s do not cause obesity. They do however, play an important roll. It is way to easy to consume CHO’s in large quantities so it’s important to know how much energy you are taking in. Insulin is a substrate conductor that tells your cells what to use for fuel and can be manipulated to optimize fuel portioning to promote fat oxidation and recovery from workouts. What this all means is that obesity is likely the cause of insulin resistance, and NOT the driving factor behind it.

For more information I recommend you read the three fantastic articles. Additionally check out this TED talk for more thoughts on insulin resistance.

The Happy Healthy Traveler

Traveling will always throw you in a funk when it comes to your health and fitness habits. So today I wanted to go over some tips to help you stay on track with your goals.

It’s inevitable. During the summer we will all likely be doing some traveling for vacation, sports, or a friend who selfishly demanded to do a destination wedding. Of course these events are special, but they will always throw you in a funk when it comes to your health and fitness habits. So today I wanted to go over some tips to help you stay on track with your goals, but more importantly, I want to hear about your favorite tips and tricks for staying on target.

Health Before Fun, Food, or Fitness

Before we dive into the fitness and nutrition side of things, I think it’s important to address the health needs of the traveler. Depending on where you’re going, it’s important to keep a few things in mind. First, if you’re going outside of the country (or to Michigan), make sure you are aware of the water situation. If the tap water isn’t good for drinking, then you will need to game plan for buying bottled water, brushing your teeth, and to keep your mouth shut when you take a shower or hop in a swimming in a pool. Nothing’s worse than running a trip short due to the runs. Speaking of which, consider taking bismuth subsalicylate (sold as Pepto-Bismol and various store brands) before every meal to decrease your chances of developing diarrhea (1). Never eat undercooked foods — eggs, meat, fish or poultry — or any food sold by street vendors, and wash your hands before and after meals to ensure you have a pleasant trip. Finally, make sure you are all up-to-date on routine vaccines (measles-mumps-rubella, varicella (chickenpox), diphtheria-tetanus-pertussis, hepatitis A, typhoid, polio, an annual flu shot, and, if needed, a prescription for generic Malarone (atovaquone proguanil) to prevent malaria. Check out this link to know exactly what vaccinations you need depending on your destination. Be sure to pack an ample supply of sunscreen, insect repellent with 20 percent or more of DEET, and a first-aid kit of hydrocortisone cream, antibiotic ointment and a variety of bandages. When flying, be sure to get up and walk around to avoid blood clots especially if you’re over 40, obese or pregnant, or have limited mobility (for example, because of a leg cast) or have a personal or family history of clots. Although rare, blood clots can be a very serious problem that everyone should be aware of.

Nutrition No Brainers

When I think about traveling and nutrition, I think about how speed is the key. You want to get in and out fast so you can just get to where you’re going. Of course, this means stopping at a fast food place. To avoid the junk at fast food places, I have a few tips that may seem like no-brainers, but actually going through with them is key.

#1 Pre Travel Game Plan – My wife spends hours planning her outfits for any trip. She writes down what she will need for each day of the trip, lays out the clothes, and then makes sure they will all fit in her bag. This same technique should be applied to your nutritional needs for any trip! Make a game plan by writing down how many times you/your family will need to eat, make a note of whether it will be on the road, hotel, or at the destination, and pack a cooler accordingly. The food you make yourself will almost surely be healthier than a number 8 with a soda at a fast food joint. This is especially true if you or your kids will be on the road for sports competitions.

#2 On The Road Game Plan – If you know your travels will take you on the road/air for multiple meals, there Here are a few things you can do to help keep yourself fueled with the good stuff: ask the airline ahead of time for a special meal, request a room with a small fridge for healthy food storage, and pack foods that don’t need to be immediately refrigerated.

#3 The Destination – Wherever you go, there is no excuse for not eating well. There are grocery stores, local markets, and healthy restaurant options everywhere. With a few taps of the smart phone, you can find these locations with ease. Because most of us will opt for the restaurant option, you will want to look for healthy choices online ahead of time;

* Protein (grilled chicken breast, lean beef, shrimp tuna, beans, etc)

* Veggies

* Side dishes because you can make pretty good meal from a few side orders, such as a single egg or a cup of fruit

* Appetizers because ordering a small item or two instead of a table-crushing platter of ribs is always better option

* The classic soup and salad options are filling and familiar

* Eat slowly, put your fork down and take long sips of water between bites so that you aren’t rushing through your meal and filling up before you even notice you’re satisfied

#4 Snacks – I love to snack on long drives because it helps keep me focused. Naturally, there are better options out there than chips and soda to snack on. So here are a few thoughts on what to pack, or what to look for at the gas station, when on the move.

* Focus on portion control when packing your own food. You will eat more if you put everything in one big container rather than many small ones

* Fresh produce such as apples, bananas, oranges, grapes, clementines, celery sticks, edamame and carrot sticks

* Hard-boiled eggs are perfect for any time of the day, but are particularly better for you than a hotel waffle or muffin at breakfast

* Dried fruit/jerky because fruits are packed with potassium and fiber and jerky is an excellent snack that’s low in calories and high in protein.(just make sure they both are unsweetened)

* DIY trail mix with unsweetened dried fruit, nuts, whole-grain cereal and seeds packed them in little snack baggies with cinnamon, pumpkin pie spice or smoked paprika to kick it up a notch

* And my personal favorite, snack sized pickles. No calories (that’s right… 0) and the salt in them will help you retain a little water so you don’t have to make quite so many potty breaks

Exercise & Sleep

When it comes to your health, exercise and sleep are crucial. And traveling will always throw a wrench in the works for both of these. Click this link to learn everything you need to know about sleep and how to keep a regular healthy pattern while traveling. And when it comes to exercise, you should always be able to make time for a quick workout. Those 30 to 45 minutes in the gym during the week doesn’t make up for all the time on your rear. Crunched for time? Well then do a cool 15 minute core workout like this one. Outdoor workouts like a scenic walk or run from the hotel work wonders. In-room workouts offer challenges, but doing dips on a chair, push ups, resistance bands, tennis ball for self-myofascial release, a bag filled with water for resistance exercise, and even a towel can easily be used for a yoga mat. Heck, if you have a wall, you can have a workout! Bottom line, don’t make excuses, just get it done!

References

DuPont, H. L., Ericsson, C. D., Johnson, P. C., Bitsura, J. A. M., DuPont, M. W., & de la Cabada, Francisco Javier. (1987). Prevention of travelers’ diarrhea by the tablet formulation of bismuth subsalicylate. Jama, 257(10), 1347-1350. doi:10.1001/jama.1987.03390100085031

Carbs Are Not The Enemy!

A highly controversial, and often a highly confused, subject.

Today’s post is about a highly controversial, and often a highly confused, subject. Carbohydrates (CHO) has been villainized by many in the health and fitness industry. However, as a lover of CHO’s, I thought I’d take the time to answer the question“do carbohydrates make us fat”?

Obviously, what I am about to write is not all inclusive and does not cover everyone with a special need, disease, or condition. But I think it is important for everyone to know that science isn’t always on the side of certain authors and their view points.

So let’s get to it. When it comes to CHO’s being bad, many point the all mighty finger of blame towards the “I” word. The word even makes some people feel a wee bit squeamish… INSULIN. Now before we go any further I want you to be comfortable with the word. So I will let you in on a little secret. For healthy individuals, insulin is very tightly controlled by the body and there is no reason at all to fear it. For those of you who are not sure what the hell I’m talking about, here is a brief history on how insulin works, and why some people think it’s bad.

Down Insulin! Bad Hormone!

– Insulin is a hormone that is released by the pancreas, and interacts with skeletal muscle, the liver, and our adipose tissue (fat)

– When we eat CHO’s (sugars) insulin is released into the blood stream where it tells muscles to absorb sugar and and use it as fuel.

– Because the liver releases sugar when our blood sugar gets too low, insulin replenishes what is lost there too

– When the liver and muscle cells are filled up with sugars, insulin will turn the excess CHO into fat

– Insulin decreases the rate of lipolysis (break down of fat for energy) in fat tissue and does stimulate fatty acid and triacylglycerol production

Why This Process DOES NOT Make You Fat

– When we are resting our bodies use fat as the primary fuel source

– When we work out, our body is using stored sugars as fuel so we typically need to top it off when we eat

– Storing fat would require us to have a constantly high signal of insulin

– Insulin is simply a switch in which fuel source we use, thus it tells us when we should burn sugar because we have enough of it to burn, but it does not tell our body that we should become fat!!!

Still wana be on that high protein diet because CHO’s are scary? Well the reality is that some high-protein foods elicit a greater insulin response than high-carbohydrate foods. In fact all proteins come with an insulin response. So by that logic, those who think that CHO’s affect on insulin is the cause of obesity must recognize that consuming protein would also encourage fat accumulation and not fat loss.

As I come to the conclusion I feel obligated to talk about diabetes, the disease that alters the body’s use of insulin. The fact of the mater is that those with type 1 diabetes can do nothing about their situation. However, those with type 2 diabetes often can. This is because the same reason why people accumulate fat due to insulin, is frequently the reason why type 2 diabetes occurs… a lack of response to circulating insulin. This is an entirely separate can of worm that I would be happy to discuss with anyone on an individual basis 🙂

All of this being said, CHO’s can also be a bad thing. When processed, they don’t provide much in the way of nutrition. This decreases how full we feel and makes it hard to judge just how much we ate.

All About The Heat, Hydration, & Sweat

Let’s take a look at what you should be doing to keep yourself healthy and cool while exercising and looking hot!

Today I wanted to stay on the theme of fluid consumption, so let’s take a look at how to have fun and stay safe during the summer heat. This topic is important to me for many reasons. I am an Athletic Trainer which means I am a health care professional who collaborates with physicians to provide preventive services, emergency care, clinical diagnosis, therapeutic intervention and rehabilitation of injuries and medical conditions. So naturally, I want to keep everyone safe. In addition, I am a super heavy sweater, so I know firsthand the perils of not properly preparing. So let’s take a look at what you should be doing to keep yourself healthy and cool while exercising and looking hot!

Warm Up to The Heat

When it comes to exercising in the heat, you don’t want to go into it cold. And by that I mean, you need to get your body prepared for the extra stress that heat places upon it. Acclimation is the process by which the body adapts to heat stress, and it is a crucial element to heat safety. Because it can take a few weeks to get acclimated, you want to slowly increase the volume, duration, and intensity of your training. The complete process will vary depending on activity, but in general, during days 1-5 there should be light to moderate exercise lasting no more than 1 hour. During days 6-14, increase the exercise load up to 3 hours (1). This process is extremely important and should be taken seriously. It would also be wise to learn about the dangers of heat illness such as heat syncope, exercise (heat) exhaustion, and exertional heat stroke (2). Especially when you’re starting to get used to the heat, it is wise to prepare yourself by adjusting your training sessions, training with a partner, pre-cooling with ice towels before exercise. Try to and have ice vests/towels and even cold-water baths ready in case you need to rapidly cool down.

Sweet Scent of Sweat

Sweating is a normal, expected outcome of exercise. And before we talk about how much you should be drinking, it’s important to know how much you’re sweating. One way to figure this out is to use the simple test of weighing yourself before and after a run to get a sense of how much fluid you’re losing. This way you know how much water you need to be drinking during that time span.

But why do some people sweat more than others? Well, the answer might not be what you expect because it doesn’t have to do with how much body fat you have, or if you’re in great cardiovascular shape (3)! Sweating is a cooling mechanism that aims to dampen your skin. Then the sweat gets evaporated, and that process of evaporation cools you down. So essentially, those who produce more heat will be the ones who sweat more. Acclimation plays a role in this as well because as you exercise more in the heat, your body knows that you will be getting hot, so it starts producing a lot sweat quickly (4). There are other factors that play into how much you sweat. Factors you can’t change include how many sweat glands you’re born with (2 – 5 hundred thousand) and the fact that men sweat more than women (5). Modifiable factors that will make you sweat more include taking stimulants (e.g. caffeine), alcohol consumption, nicotine, and non-breathable clothing such as synthetic fabrics. There are also medical issues that will make you sweat more including hyperhidrosis and anxiety that require a doctor to diagnose.

Hydration, Electrolytes, Cramps, And Other Myths

When it comes to hydration during exercise, and life in general, there are a lot of myths, old wives’ tales, and misinformation thrown around on the internet. This is a bit off topic, but I would like to start by saying you don’t need to drink 8 glasses of water a day regardless of what marketing departments tell you (6). Even though dehydration will decrease your metal abilities, you would need to fight the urge to drink something for quite a while before that takes effect. Up next, coffee does not dehydrate you (7)!!!!!! Drinking coffee in isolation won’t cause dehydration because, guess what, it’s a liquid. The water that comes with the coffee far offsets the increase in sweating that comes with it. Here comes the big shock of the post… hydration and electrolytes have NOTHING to do with cramps during exercise (8)! This widespread misconception is again largely driven by marketing. Cramps are more likely caused by a high intensity of exercise, family history of cramps, and muscle damage (9). The latter point is the most important. Muscle damage caused by excessive heat can be a sign that your body is entering a danger zone. So when you’re exercising outdoors in hot and humid weather, take cramps seriously as a possible sign of heat illness (10).

Now that the myth busting is out of the way, let’s dive into what you should be doing to be safe in the heat. The first tip is to begin with the end in mind. And by that I mean you should come into an exercise session already hydrated. Euhydration is when you’re at an ideal, or slightly greater than ideal, level of hydration. This is important because many people can only drink about a liter of fluid an hour even though they sweat much more than that (11). So how can you tell if you’re at a euhydrated state? Well the answer is in your pee! Check out the chart below to see where your hydration level should be.

AM I HYDRATED? A URINE COLOR CHART

There are many hydration strategies out there, but your best bet is to just sip on water regularly throughout your exercise routine. If you don’t like the taste of water, then you can drink something with a little more flavor if you prefer. No matter what you drink, the end result will be about the same. But it’s important to remember that unless you are exercising for more than two hours, sports drinks aren’t going to be beneficial and will only add to your total amount of calories consumed for the day. The most important thing to do is weigh yourself before and after your exercise and drink back what you lost during that time.