Archive for November, 2011:


Feel Good On Purpose

Published by in Corporate Wellness, Stress on November 11th, 2011
You are who you think you are.  You will be who you think you will be.  There is a story that a poor 6 year old boy asked his mother why their family lived in poverty.  It seems that the boy and his parents were always hungry and cold and his father never received a better paying job.  His mother answered the boy’s question by saying that the father “thinks” he is supposed to be poor, so he acts as if he has no control over his well being.  He has only known poverty and just accepts it as a way of life.  Is there a way out of this type of thinking?
 
Hundred of books have been written about positive thinking and rising above your circumstances, and there are many success stories.  One answer usually given in these books is to trust yourself and have an optimistic outlook.  Believe you have the knowledge and power to make successful choices.  Motivate yourself with positive statements and join with other outgoing and happy people.  Dream big dreams and think great thoughts.  Of course you need to build foundations under these dreams and perform the work to move on to the next level of your life. 
 
In the health and fitness environment, ask yourself why am I leading an unhealthy lifestyle?  Is it smoking, eating to excess, or failing to exercise?  What keeps me in fitness “poverty”?  Is there something I like about this way of living?  Trust yourself and determine what successful people are doing and visualize yourself as living a happy, goal orientated, successful life.  See yourself as strong and vibrant, standing tall and proud, wearing a special outfit and doing an enjoyable activity.  If you are spiritual, then meditate or pray for guidance as many people find solace in their God.  If you follow a more Eastern Tradition, seek knowledge and comfort in uniting with the universal one.  However you receive energy and motivation, do so with a passion and start to think and believe all things are possible.  You can be who you want to be!
 
Sources:
 
How To Win Friends And Influence People , Dale Carnegie.
 
Article by Bob McDowell, Certified Personal Trainer.
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Glycemic index and glycemic load: What’s the difference?

Published by in Corporate Wellness on November 10th, 2011
           
Glycemic index and glycemic load are two terms that have come to light with the enormous popularity of low-carbohydrate diets.  Although low-carb/no-carb diets are generally not recommended by most dietitians, research done on glycemic index and glycemic load of foods has taught us that choosing the right carbohydrates has a positive impact on our health.
Glycemic index ranks carbohydrates based on their glycemic response, or how quickly food is converted to blood glucose (blood sugar).  Our bodies perform best when blood sugars are kept relatively constant.  Eating large amounts of high glycemic index foods causes rapid rises and sharp falls in blood sugars, leading to fatigue, the feeling of hunger, and extra blood sugar being converted into stored fat.  A glycemic index of 55 or below is considered low, and 70 and above is considered high.
Glycemic load refers to the quantity of food consumed, and is really the more important of the two.  A glycemic load of 10 or below is considered low and 20 and above is considered high.  To calculate the glycemic load of a particular food, multiply the glycemic index percent by the grams of carbohydrates per serving.  For example, carrots have a high GI of 71.  A standard serving size of carrots is ½ cup.  There are 5 grams of carbohydrate in ½ cup of carrots, so the calculation would be .71 x 5 = 3.55, which is a low GL.  Although carrots have a high GI, the GL is low due to the small serving size, and won’t cause sharp increases in blood sugar.
People with diabetes and insulin resistance can most benefit from choosing foods with a low glycemic load, since their ability to control and utilize blood sugars is compromised.  Research has shown that a high glycemic load leads to low HDLs (the “good” cholesterol), increased triglycerides, increased C-reactive protein, and increased risk for diabetes and cardiovascular disease in people who have insulin resistance.  In general, the benefits of consuming low GI and GL foods include lower post-prandial (post-meal) glucose levels; improved weight loss and insulin sensitivity; improved refueling of carbohydrate levels after exercise; increased satiety; and prolonged physical endurance.
For more information regarding glycemic index and glycemic load, and to find values of foods, log on to http://www.glycemicindex.com/
Sources:
“Glycemic Index, Glycemic Load, Satiety, and the Fullness Factor.” Retrieved February 7, 2005 from nutritiondata.com
Bell, SJ, Sears B.  “Low Glycemic Load Diets:  Impact on Obesity and Chronic Diseases.” Critical Reviews in Food Science and Nutrition. 43(4):357-377, 2003.
Article by Allison McCall Francis, RD, LD, CNSD

Fibromyalgia

Published by in Corporate Wellness, Health on November 9th, 2011
Fibromyalgia (FM) is a chronic pain and stiffness in the muscles and soft tissue of the body.  Common pain sites include the hands, neck, shoulders, back and knees.  Diagnosis of FM is made when a patient has widespread pain throughout the body for longer than a 3 month period or tenderness in at least 11 of 18 tender or trigger points in the body.  There is no easy cure for FM.  Recommendations for patients are lifestyle changes to included pain and sleep management, massage, water therapy, light exercise, yoga and breathing techniques, and medication.
 
According to the National Fibromyalgia Association, 3-6% of the US population has FM.  More women than men are affected.  The pain associated with FM is often worse just after arising and can be increased by fatigue, too much or too little physical activity, stress, and weather. 
Researchers are studying the central nervous system, low levels of serotonin, and hyper sensitivity in the body as possible causes of FM.  A patient along with the doctor can formulate a plan of action to regulate pain and manage sleep.  There are support groups to provide information and education, and aid in family understanding and emotional support for the patient. 
 
Exercise, massage and yoga can all be helpful in reducing stress, aiding in better sleep patterns and releasing muscle tension.  Regular light exercise, both aerobic and resistance training, will allow the muscles and joints to move through a full range of motion and continue to build lean muscle mass.  Proper nutrition for weight control will ease some of the pressure on the joints.
 
At a recent fitness conference, Dr. James Skinner of Indiana University, Brevard, NC, reported that FM patients and those with chronic fatigue syndrome showed no difference in their muscle metabolism, oxygen consumption, or heart rate during exercise.  Special considerations for exercise are as follows:
 
1.    Begin slowly and gradually add intensity.
2.    Consider exercise in warm water.
3.    Avoid prolonged sitting, such as on a stationary bike.
4.    Concentrate more on raising the weight during resistance training than lowering
          the weight. (Try 2 seconds up and 2 seconds down).
5.    Physical activity gives one the feeling of control of symptoms, raises the quality of life, and  
          acts as a anti-depressant.
6.    Check with your doctor for your individualized program. 
 
For further information, visit the National Fibromyalgia Association at http://www.fmaware.org/.  Take charge of FM! 
 
Article by: Bob McDowell, Certified Personal Trainer.
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Laugh and the Whole World Laughs With You

Published by in Corporate Wellness, Stress on November 8th, 2011

I don’t recall when I first heard that line or the following one of “cry and you’ll cry alone.” I think it means that laughter and happiness attracts people, and continued sadness often sends them away. In Proverbs 15:13 and 15:15 we read “a glad heart lights up the face, but by mental anguish the spirit is broken” and “every day is miserable for the depressed, but a lighthearted man has a continual feast.”

We all have problems of one kind or another but we do have a choice as to how we live with these difficulties. It is the old story of two people observing a ½ filled glass. One

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say it is ½ empty and the other says it is ½ filled. What type of person are we? Laughter or having a sense of humor doesn’t make our daily problems disappear but it sure does make life a lot more bearable and enjoyable. I once knew a janitor who sang while he worked and I asked him why he seemed so happy. He said that he never asked what was wrong with his life only what was right, and when he counted his blessings, he sang with joy.

As you observe children playing, notice how they sing and laugh their way through card and board games and enjoy breaking rules of pick-up sports games. Being around kids will make you laugh. Watch the antics of your pet dog or cat and laugh with them. Keep a list of funny movies, jokes, and articles and refer to them when you need a lift of spirits. Laughing causes physical benefits to our bodies including the exchange of large amounts of fresh air, deeper breathing, hundreds of facial muscles get a workout and tear ducts drain. Stress levels are reduced and abdominal muscles engaged.

Laughter can elevate the spirits of those around you. In our cost conscious world, laughter remains free of charge and never runs short of supply. Use it as much as you like and reap the benefits of a good hearty laugh!

Article by Bob McDowell, Certified Personal Trainer.

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Obesity and Movement

Published by in Corporate Wellness, Health on November 7th, 2011

Reports from the Surgeon General, the Center for Disease Control (CDC), the Department of Health and Human Services (HHS) and several governmental reports indicate that physical activity and obesity are two of the leading health indicators.  Not being overweight or obese may prevent early death from heart disease, diabetes, and other major causes of death in the U.S. Physical activity which requires us to engage in continuous movement for at least 30 minutes aids in weight control and increases muscle and bone strength.  This in turn helps our joints to remain strong and flexible and allows us full range of motion.

Physical activity also raises our metabolism, decreases body fat and provides for a growth of lean muscle mass.  It elevates our moods and spirits and contributes to our overall feelings of wellness.  The social contacts we have while exercising in a group setting have been shown to aid us in continuing in our program and attaining measurable results.  If we are accountable to our buddies to show up on time for a walk, it will be harder for us to find excuses not to exercise.

Proper nutrition of course, plays a very important role in our fight to maintain a healthy life style.  The new government food guidelines issued on 1/13/05 advised us to count calories, not carbohydrates, and eat more fruits and vegetables and less fats, sweets and salt.  It also requests us to perform daily physical activity of 30 minutes or longer.  Reputable weight control plans advise eating a nutritious breakfast of whole wheat grains and high fiber foods, drinking plenty of water, consuming several portions of fruits and vegetables, and eating 5-6 smaller meals during the day so as never to become totally famished and overeat at one particular meal.

Pre-plan your meals to provide yourself with readily available healthy choices.  Don’t eat from boredom or stress, eat if you are hungry.  Add daily exercise to your healthy plan and be prepared to realize great results.  Remember studies show that the greatest changes come to those individuals who go from being totally sedentary to exercising only 1 or 2 times per week!

Article by Bob McDowell, Certified Personal Trainer.

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A Seatbelt for Healthy Living

Published by in Corporate Wellness on November 4th, 2011

Consider why you wear a seatbelt. At one time there were no seatbelts in our vehicles. How did it become second nature to fasten our seatbelt before we leave the driveway?

First there were studies that showed serious injury could often be prevented by their use. Then there were testimonials from people whose lives were saved by wearing a seatbelt. Car manufactures placed the seatbelts in various locations and holders until they found the most comfortable ones that satisfied the safety requirements and pleased the consumers. An audible tone and a display icon on the dashboard followed. Finally, a law requiring their use was enacted. Parents taught their children the value and necessity of wearing seatbelts. Everyone involved reinforced the safety message and promoted the seatbelt for healthy, responsible living.

How could this same approach be used to cause people to choose a healthy lifestyle? On many fronts an intensive program is in effect and we are starting to see positive results. The government has recently released a new food pyramid and new exercise and nutrition guidelines. The food industry is trying to limit excess fats, sugar and sodium from some of it’s products. Schools are encouraging physical fitness classes for students. There are more soccer and softball leagues for children. Communities are building bike and hike trails, and sponsoring bike or walk to work days. Health clubs and fitness centers are opening new sites every month.

Worksite health promotion companies are bringing fitness to the work place by offering classes such as yoga and resistance training with bands. Families concerned about the types of food they eat are opting for less meat and more fish, vegetables, and fruits. Couples share one sweet dessert rather than ordering two. Individuals and groups walk at lunchtime or after work to enjoy some exercise daily. Some restaurants have banned smoking in the dining sections.

We are changing our mindset gradually and are leaning towards a healthier lifestyle. Don’t be discouraged. Just as it took several decades to

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foster seatbelt use, it will take time to change a generation’s view on nutrition and exercise. We are more than half way home to becoming a healthy nation, so let’s all contribute to achieving this vitally important goal.

Article by Bob McDowell, Certified Personal Trainer.

Stretching

Published by in Corporate Wellness on November 3rd, 2011
The debate over the value of stretching continues.  The proponents believe stretching prevents soreness, injuries, increases flexibility, and relaxes muscles.  The opponents state that it does nothing to improve performances, or prevent soreness or injuries.  One point that all agree on is to warm up the muscles first before engaging in a stretch.  The warm up increases blood flow to the muscles. It makes them more pliable and able to receive a stretch more effectively.

If you had the time you would warm up with a slow walk, then stretch, exercise, stretch and cool down.  If you only stretch once, do it after the exercise session so that your muscles can return to their normal resting length.  Take your stretch to the point where you begin to feel resistance and hold for about 30 seconds.

There are several types of stretches including active, passive, partner, ballistic, and PNF-Proprioceptive Neuromuscular Facilitation.  Ballistic stretching is accomplished through rapid, bouncing movements and is not usually recommended.  Active static stretching is the most popular way to lengthen and stretch muscles.  In this method the muscle in lengthened slowly and held for about 30 seconds. As the stretch lessens, the stretcher moves gently into a deeper stretch and holds that position.  The passive version of this stretch is done by having a partner assist you in the lengthening movement.  PNF stretching is a combination of actively stretching a muscle, pressing against resistance from your partner, and continuing the active stretch.  Take a breath in and begin the stretch and exhale as you lengthen the muscle.  Inhale and hold and exhale and deepen the stretch.

Some of the basic stretches are as follows:

1.     Hamstring (back of the thigh) – Place heel of foot on stairway (3rd step), straighten leg, and slowly lean forward.

2.     Quadriceps (front of thigh) – Stand straight and raise one foot toward buttock holding foot with your hand.  Allow other hand to keep you stable holding on to a table or chair.

3.     Lower Back – Lying on your back pull both knees into chest and hold.

4.     Shoulders – Gently pull one arm across your body by placing the opposite hand behind the upper arm to be stretch.

5.     Chest – Stand in the corner of a room with your forearms at shoulder height pressed into the walls and lean your upper body into the corner.

6.     Back – Place yourself on all fours on the floor and lift the center of your back toward the ceiling while dropping your head and pelvis toward the floor.

7.     Back – Stand with feet shoulder width and reach one arm over your head and to the opposite side bending slightly at the waist.

8.     Hip Flexors – Lunge one leg to the front with the knee at 90 degree angle and over the foot.  The rear leg rests on the floor in a kneeling position.  Keep your back straight and head upright.

Most fitness experts advise stretching daily and especially after a workout.  Move gently at a controlled speed through a complete range of motion.  Remember flexibility is only one of the components of physical fitness so combine aerobic training, weight lifting, and proper nutrition to insure a complete program.  We live in a sedentary society, driving our cars, sitting at desks, and watching TV.  So it is no wonder that we feel tightness in our neck, back, and hip areas.  Remember some stretches can be done at your desk such as lowering your chin toward your chest and raising your arms high overhead and leaning back in the chair.  Also stretch forward with your hands reaching towards your feet.  Move slowly and have fun stretching to new limits. Feel refreshed and energized!

 

Article by Bob McDowell, Certified Personal Trainer.

 

ARTHRITIS – “Joints on Fire”

Published by in Corporate Wellness on November 2nd, 2011

Arthritis is an inflammation of the joints causing pain, stiffness and or swelling. Approximately 40 million Americans are affected by Arthritis, which can strike people of all ages.  Osteoarthritis, the most common type of arthritis, causes the breakdown of cartilage and bones and targets the weight bearing joints including the knees, hips and spine.  Possible pain management includes: medication, exercise, weight loss (as necessary), strengthening the muscles surrounding the joints, stretching (especially in warm water), staying active and following a healthy lifestyle.  This lifestyle would center on proper rest, exercise, nutrition and consultation with your health care provider.  Activities seem to affect a person’s pain differently. One person may experience pain upon arising from bed in the morning. Another person may experience it after use of the joint for several hours.  Doctors and therapists may recommend that you keep a pain diary noting the time, type and amount of pain in your case.  In that way you may find the best time for you to exercise or engage in activities, and the time to relax or practice meditation or deep breathing.

Studies have shown that overweight people reduced the development of osteoarthritis in their knees by losing weight and following a healthy life style.  Exercises such as swimming and walking may reduce pain and soreness and also aid in flexibility and balance.  People who exercise report better sleep habits, more positive moods, and sense of well-being, greater energy, and better ability to perform daily activities.  If you don’t exercise, your joints can become stiff and your muscles around the joints weaken.  You may also loose some of the range of motion at the joint.  A few reminders concerning aerobic exercise are as follows: warm up, wear the proper shoes, take your time, initially work at a low intensity which allows for a normal conversation while walking and, cool down at the end of your workout. Make exercise a part of your day.  Write it down on your calendar and reward yourself for doing it.  You can move your joints through their range of motion while performing strength training with weights and endurance training such as walking three times a week.

Another type of Arthritis is Rheumatoid Arthritis (RA) which causes a person’s immune system to attack its’ own cells in a joint and can produce pain and swelling in other areas of the body besides the joints.  It is usually symmetrical, meaning it will affect both knees, both hands, and/or both feet.  Rheumatoid Arthritis occurs more frequently in women.  Both rest and exercise are used in treating RA as rest helps to reduce active joint inflammation and pain.  Rest also combats excessive fatigue.  Exercise helps preserve joint mobility, flexibility, balance, and strong muscles.  A regular, moderate, nutritious diet is recommended, as well as speaking with your doctor concerning medication for pain relief and reduced inflammation.  A positive attitude which focuses on your strengths and abilities, and having support of family and friends helps to raise the quality of life and lessen the affects of arthritis pain.

References:

  • Arthritis Pain, NIH
  • Exercise and Your Arthritis, Arthritis Foundation
  • Rheumatoid Arthritis, NIH

Article by Bob McDowell, Certified Personal Trainer.

Keep Moving

Published by in Corporate Wellness on November 1st, 2011
Don’t we all know people who are constantly eating and yet maintaining their weight?  They even have dessert with dinner every night.  It isn’t fair! 
The Mayo Clinic and other research institutions have release studies indicating that overweight people who have sedentary jobs and engage in no physical exercise burn calories at different rates than lean people with the same job and exercise habits.  How is this possible?  The lean people were found to sit, on average, 150 minutes less each day and moved about burning 350 calories more than their overweight co-workers. 
They are what Denise Austin, exercise author, calls “Fidgetizers”.  When the phone rings at home, they jump up to answer it.  When the mail arrives, they run to get it.  In the market checkout line they tap their feet, reach for a magazine, or arrange items on the conveyer belt.  The “Fidgetizers” stretch at their desk, stand while talking on the phone, walk to the water cooler often, engage their stomach muscles while driving in the car, sway their hips while washing dishes, and hundreds of other small movements throughout the day that add up to 350 extra calories used. The same amount of calories are in a sweet dessert!
The research study was performed by placing movement sensors on the body which recorded second by second movement, or lack of it.  One thought from the study is that simple, everyday activity such as playing with kids, housework and walking the dog are as important in treating obesity as a structured exercise schedule.  Ideally, your healthy lifestyle would include both a regular exercise such as walking and the ordinary fidget-type of activity mentioned above.
Add to this proper nutrition and rest for a healthier you.  Just for fun, why not track your movements for one day and seek times when you could add movement to your life.  For example, at work move your shoulders in a shrug or roll, bring one knee towards the chest and out again.  At home, stand while talking on the phone and stand up for every TV commercial or get a drink of water.  Get into the habit of moving.  Maybe our mothers were right when they told us “you have ants in your pants!”  They said that to quiet us down.  I’m saying it to get you moving!
Article by Bob McDowell, Certified Personal Trainer.
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