I try to stay up on the latest fitness and nutrition trends. I read online articles just to see what is out there, because the advice being given is often being written by people with no background in health or nutrition. I read an article last week that nearly caused me to fall off my chair. If this is the latest advice, I can see why our country continues to struggle with obesity, diabetes and other weight related issues.
The article was discussing health rules you can break. The #1 rule to break- 8 glasses of water a day. The author's suggestion- eat your water. Now, I get what they are saying- fruits and vegetables have a high water content and can help with hydration. However, why on earth would someone substitute a healthy, calorie-free practice for one that contains calories? An orange is a great source of water, but it also has 62 calories. No where in the article did it discuss offsetting the 62 calories by eating less. PLEASE EAT THE ORANGE, just not as a substitute for a glass of water. Eat the orange with a glass of water. Water helps you to feel full and will keep your hunger more in check. When dehydrated, the body will trigger hunger in addition to thirst. Why risk the confusion? There is such a thing as too much water, but we are talking gallons, not glasses. Stick with the water.
The #2 rule to break- Eat 9 servings of fruits and vegetables a day. The new recommendation-fill half your plate with fruits and veggies. Honestly, the new rule is OK advice, but the old rule is much more specific. The vast majority of the population does not get enough fruits and vegetables (french fries don't count!), so I think it is extremely important to keep stressing the actual amount. If people followed this rule, we would be a lot lighter, have fewer heart attacks, lower incidence of diabetes and less cancer.
Why attack these two wonderful pieces of advice? Some things do not need updating. Especially when the "updates" can be so easily misunderstood or manipulated to make bad habits seem healthy. Looking at the top rule makes a smoothie seem like a better idea than a water bottle. Rule number two is vague and will result in a person eating less fruits and vegetables. I will stick with the outdated advice!
Thursday, March 8, 2012
Friday, February 24, 2012
Splitting the Work
If there was one thing that I can say is the biggest factor in recovering from pain or injury, it is patient cooperation. I don't just mean showing up for appointments, although that is obviously a big part of getting better. I mean following orders at home and being active.
When most people are in pain, their first instinct is to protect and immobilize the painful area. This is generally not the best plan of action when healing common muscular and skeletal issues. Bodies heal better when they are moving. Blood flows better, which increases the nutrients coming to and the waste products leaving an injured area. This helps reduce swelling and supply the necessary ingredients for cell repair and healing.
Unfortunately, patient compliance in this department is low. People get busy and put things off. They listen to everyone around them, get many conflicting opinions and then ultimately do nothing. Or, they just don't think it is important, so they skip it. We are a "pop a pill" culture. Having to do "homework" doesn't fit in.
I know that it isn't fun and it isn't easy, but the only way to regain strength and coordination after an injury is to do the work. No doctor or physical therapist or pill can do it for you. We do our part, and the rest is up to the patients. Remember what is at stake the next time you suffer an injury- not just your current pain, but possibly your future pain too. Please do your "homework".
When most people are in pain, their first instinct is to protect and immobilize the painful area. This is generally not the best plan of action when healing common muscular and skeletal issues. Bodies heal better when they are moving. Blood flows better, which increases the nutrients coming to and the waste products leaving an injured area. This helps reduce swelling and supply the necessary ingredients for cell repair and healing.
Unfortunately, patient compliance in this department is low. People get busy and put things off. They listen to everyone around them, get many conflicting opinions and then ultimately do nothing. Or, they just don't think it is important, so they skip it. We are a "pop a pill" culture. Having to do "homework" doesn't fit in.
I know that it isn't fun and it isn't easy, but the only way to regain strength and coordination after an injury is to do the work. No doctor or physical therapist or pill can do it for you. We do our part, and the rest is up to the patients. Remember what is at stake the next time you suffer an injury- not just your current pain, but possibly your future pain too. Please do your "homework".
Friday, February 10, 2012
Common Sense for Exercise
Yesterday, my sister told me about a presentation at her work regarding fitness. She was telling me how "over the top" the speaker's recommendations sounded. I was truly amazed at the unrealistic and outright silly things he encouraging. He was literally giving them body-builder advice. It was not good advice for the average person looking to get fit and lose or maintain weight. Here are two essential things to consider when talking about fitness, diet and exercise:
1. Everyone can workout, but not everyone can do the same workout.
2. Dietary recommendations related to training are not the same for everyone.
Some of the recent fitness trends are pretty extreme. P90X, Crossfit and Boot Camps have become very popular. These workouts are great for some people, but there are WAY too much for a good portion of the population. They contain a lot of high impact moves, plyometrics, chin-ups, rope climbing and more. For the young and healthy, this can be a fun way to change things up. For those of us with arthritis in our hips and knees, they can be a quick road to pain. I long for the days when I could run suicides, but I also know that they are over if I want to walk without a limp.
You need to choose a workout that suits you. Who cares if you neighbor can run a marathon! What can YOU do safely and consistently? You don't need to train everyday, but you should work out a minimum of 3 days per week. On the days you don't work out, try to get a brief walk or some physical housework in (or something similar) in your day.
Your workout should contain 4 things:
1. A warm-up of about 5 minutes where you do whole body moves that get your body ready for activity (for example, walking in place, mini squats with reaches and/or knee lifts with arm pull downs).
2. Cardiovascular activity for 20-60 minutes. You may need to start smaller but you should aim for 20-60.
3. Resistance training or weight training 2-4 days per week. You do not need a gym membership for this. A pair of dumbbells will do. Resistance bands are great too.
4. A cool down that includes stretching. This should last 5-10 minutes and allow your heart rate to return to near normal and include stretching for the legs, back and upper body.
If you are not training for a marathon or other distance event, body building or some other sort of intense activity, you do not need to add any special things to your diet. Protein shakes are not necessary, neither is carb loading or Gatorade or any of the other things that get pushed at you as essentials for being "in training." Those things will sabotage most people's diets and slow weight loss. Eat a healthy diet. Period. Drink lots of water. Period. Skip the post workout smoothie- you don't need it. Fill up your water bottle and eat an orange if you want a post workout snack.
Have a GREAT WORKOUT! Enjoy what you can do and don't worry about anyone else.
1. Everyone can workout, but not everyone can do the same workout.
2. Dietary recommendations related to training are not the same for everyone.
Some of the recent fitness trends are pretty extreme. P90X, Crossfit and Boot Camps have become very popular. These workouts are great for some people, but there are WAY too much for a good portion of the population. They contain a lot of high impact moves, plyometrics, chin-ups, rope climbing and more. For the young and healthy, this can be a fun way to change things up. For those of us with arthritis in our hips and knees, they can be a quick road to pain. I long for the days when I could run suicides, but I also know that they are over if I want to walk without a limp.
You need to choose a workout that suits you. Who cares if you neighbor can run a marathon! What can YOU do safely and consistently? You don't need to train everyday, but you should work out a minimum of 3 days per week. On the days you don't work out, try to get a brief walk or some physical housework in (or something similar) in your day.
Your workout should contain 4 things:
1. A warm-up of about 5 minutes where you do whole body moves that get your body ready for activity (for example, walking in place, mini squats with reaches and/or knee lifts with arm pull downs).
2. Cardiovascular activity for 20-60 minutes. You may need to start smaller but you should aim for 20-60.
3. Resistance training or weight training 2-4 days per week. You do not need a gym membership for this. A pair of dumbbells will do. Resistance bands are great too.
4. A cool down that includes stretching. This should last 5-10 minutes and allow your heart rate to return to near normal and include stretching for the legs, back and upper body.
If you are not training for a marathon or other distance event, body building or some other sort of intense activity, you do not need to add any special things to your diet. Protein shakes are not necessary, neither is carb loading or Gatorade or any of the other things that get pushed at you as essentials for being "in training." Those things will sabotage most people's diets and slow weight loss. Eat a healthy diet. Period. Drink lots of water. Period. Skip the post workout smoothie- you don't need it. Fill up your water bottle and eat an orange if you want a post workout snack.
Have a GREAT WORKOUT! Enjoy what you can do and don't worry about anyone else.
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