Fitness Together - Franklin MA

Most Important Risk Factors for Exercise Related Injuries

Tue, 19 Jul 2011 13:33:00 -0500

Most Important Risk Factors for Exercise Related Injuries

Finding ways to engage in physical activity while avoiding injury is a major goal of training programs. All activities have risks. Most of the time the benefits outweigh the risks. One recent study found that active individuals have a 17%-19% lower chance of injury during non-sport or non-leisure time activities than those who were inactive. But injuries still do exist, and it’s important to understand the factors that could increase your risk of suffering an exercise-related injury.

Research on exercise-related injuries was sparse at the peak of the fitness boom in the 1980’s. Since then, studies have attempted to understand injuries. But this area is still limited, especially in females. Most of the data comes from runners in the civilian sector and military studies. Most documented injuries occur to the lower extremities. In the military, 80-90% of injuries were seen in the lower body. In runners, approximately 25%-65% of runners report being injured to the point they reduce or stop training annually.

So when do the risks of injury increase?

Effective exercise programs are built on the concept that exercise sessions must challenge the body versus continuing to do exactly the same thing. But how this is done and how the program is designed is a major factor in injury incidence. Studies from the military indicate that 60-80% of injuries are related to overuse. Overuse injuries often include things such as achilles tendinitis, patellar-femoral syndrome, plantar fasciitis, and stress fractures.

The same training factors that are needed to create a training effect and challenge the body in exercise sessions are some of the common factors related to injury. These factors include frequency, duration, recovery, and intensity to name a few. But these are not the only ones; research specific to knee injuries has also linked factors such as the environment, knee bracing, shoe surface, and even weather.

Research concludes that there are preventive steps to prevent injuries. This has been specifically shown with knee injuries. It has been found that most knee injuries are not the result of contact or collision but neuromuscular and biomechanical issues. These neuromuscular and biomechanical issues include collapse of the knee, reduced knee flexion, decreased core and trunk control, increased hip flexion, improper landing (flatfooted), and less plantar flexion.

To prevent injuries

But many injuries can be prevented by following a few simple recommendations. These recommendations surround overuse, one of the most the important factors related to common exercise-related injuries. To help prevent overuse injuries:

Individuals with a low fitness level should start at lower levels of exercise – even as little as 5 to 10 minutes, and then progress slowly
Exercise frequency, duration, and intensity should be individualized to an individual’s fitness level
Increases in frequency, duration, and intensity should progress slowly and be tracked
Sufficient recovery between workouts should be allowed
Individuals should be aware of early warning signs of potential injury, such as increasing muscle soreness, bone and joint pain, excessive fatigue, and performance decrements, and then reduce exercise until symptoms diminish

Additional recommendations to help prevent injuries in the knee specifically, include considering: soft surfaces for running and jumping exercises, proper footwear, and some injury prevention training. Injury prevention training has displayed strong evidence for reducing ACL injuries when plyometrics, balance, and strengthening are incorporated.

Evidence suggests that injuries can be averted and that most exercise has a protective effect. But, exercise should be done with consideration of the above recommendations to prevent injury, with special attention on preventing overuse.

Source: The Cooper Institute

State Fair Food Nightmares

Tue, 19 Jul 2011 13:32:00 -0500

Here are the most outrageous foods you’ll find at fairs across the nation.

Summer can mean a lot of visits to local fairs and festivals. You don’t need a dietitian to tell you that the menu options at the local fair are going to be bad for your diet. True to tradition, the latest between-ride snacks to grace fairgrounds are battered, deep-fried, sugar-coated, or all of the above. From old standards (funnel cake) to more creative concoctions, the fare at the fair will reliably bust your gut. Here are some of the most outrageous, waist-expanding foods we’ve seen at festivals across the nation.

Funnel Cake - 760 calories, 44 g fat

Compared with some of the more exotic concoctions, this state fair staple seems like it ought to be healthier by comparison. Still, fried dough and powdered sugar aren't going to do anyone’s gut a favor, so make sure you split this one with the family.

Giant Turkey Leg - 1,140 calories, 54 g fat

Sure, turkey is generally healthier than other meats, but when you’re chowing down on a 1-plus-pound drumstick, most of those benefits go out the window. Giant turkey legs are deep-fried with the skin on, which translates to loads of extra fat and calories.

Deep-Fried Cheesecake - 660 calories, 47 g fat

A regular slice of cheesecake weighs in at about 260 calories and 18 g of fat. Battering it and sticking it in the deep-fryer more than doubles your intake of both.

Deep-Fried Snickers - 450 calories, 35 g fat

Deep-fried candy bars—like deep-fried Twinkies—take a bad thing for your waistline and somehow make it worse. A fried regular-size bar contains about 450 calories, but if you go for the king-size version, you’ll tuck in a tidy 700 calories.

Deep-Fried PB&J - About 1,000 calories, 30 g fat

Bet your mom didn’t pack one of these for your lunch. Before frying, a plain peanut butter and jelly sandwich can contain 500 calories and 24 g of fat, says Sarah Krieger, RD, a spokesperson for the American Dietetic Association. Cover it in batter and dunk it in oil, and your simple sandwich can pack about 1,000 calories.

Source: MSN

Recipe of the Week - Baked Sweet Potato Steak Fries

Wed, 27 Apr 2011 10:55:00 -0500

Yield: 4 servings

4 sweet potatoes, large
2 tablespoons extra virgin olive oil
2 tablespoons fresh rosemary, minced
½ teaspoon salt

Directions

Preheat oven to 425º F. Spray a large cookie or baking sheet with olive oil nonstick spray. Half the potatoes lengthwise and then quarter them into steak fry wedges. Toss the wedges with the oil, rosemary and salt in a large bowl. Place potatoes in a single layer on the baking pan with the skin side up. Bake in oven about 20 minutes then turn potatoes so the opposite side is face up. Bake an additional 20 minutes. Serve immediately.

Nutritional Information Per Serving (one potato):
Calories: 170 , Fat: 7 g, Cholesterol: 0 mg, Sodium: 615 mg, Carbohydrate: 26 g, Dietary Fiber: 4 g, Sugars: 5 g, Protein: 2 g

How a Candy Bar Snack Makes You Even Hungrier

Fri, 22 Apr 2011 12:15:00 -0500

One popular series of candy bar promotes the idea of eating it to stop hunger pangs – if you feel a drop in energy during the workday, you can simply eat one of these candy bars (which has 30 grams of sugar and rhymes with knickers) and go on being productive. Not exactly. Except for the immediate feeling of satiety, the effect on hunger is exactly the opposite.

When you eat a candy bar, which usually contains fast-digesting carbohydrates like sugar and corn syrup, your body will produce insulin as a response to the rise in blood sugar. In many cases, too much insulin will be produced, which will cause blood sugar to drop too low. To raise blood sugar back to normal levels, the body will crave carbohydrates – in effect, making you hungry again. In fact, the purpose of an “oral glucose tolerance test” is to create just such an insulin spike to determine if an individual is diabetic or has insulin resistance.

So, rather than reach for a lump of peanuts covered by milk chocolate and corn syrup, quash your mid-afternoon hunger pangs with a handful of real nuts (peanuts are not nuts, but legumes) such as almonds, Brazil nuts, cashews, hazelnuts or macadamia nuts.

Source: Charles Poliquin

Here's How to Hit the Ground Running - The Away and Back

Wed, 13 Apr 2011 16:47:00 -0500

The art of getting and staying in good shape is one that unfortunately escapes many of us. The good news is that you can bypass the countless and often confusing set of variables surrounding success or failure with regard to fitness by simply putting one foot in front of the other and walking or running your way to a healthy lifestyle.

The key is to start out slow and work your way up to higher levels of training. If you are a steadfast "do-it-yourselfer," that is OK, too. Just use what is called the Away and Back technique. This simply entails easing into exercise by walking or running from one point for a specific amount of time and back in the same amount of time. For example, power walking 10 minutes away from your house, then turning around and walking 10 minutes back. You've got to finish the workout because you've got to get home!

Using minutes rather than miles is a smarter way to start and you will be surprised at how fast your body will adjust if you start by walking or running for short amounts of time, slowly increasing the amount of time you exercise each week. This allows your body (i.e. muscles, joints, tendons and ligaments) to follow a natural progression to higher training levels with far less risk of injury than with a "Weekend Warrior" who tries to do too much too soon. Once you can briskly walk or run for 30 or more minutes, you can move on to using miles to chart your sessions.

Food Swaps that Fight Belly Fat

Wed, 13 Apr 2011 16:09:00 -0500

You can beat belly fat on a full stomach—as long as you choose the right foods. Making simple substitutions, such as the greens you use in your salads and the snacks you munch come mid-afternoon, can help blast away excess chub. Erin Palinski, RD, has suggested some simple swaps for a flat belly, and she provided the following nine strategies for cutting calories while keeping hunger at bay.

Rolled Oats or Bran Cereal for Breadcrumbs

Try substituting rolled oats or crushed bran cereal for breadcrumbs in meatballs, or slip barley into your chicken noodle soup. A 2008 study in the American Journal of Clinical Nutrition found that people who loaded their diets with whole grains were more likely to lose fat from their guts than those who noshed on the enriched kind. Whole grains are higher in fiber than refined starches, so you’ll feel fuller eating less, explains Palinski.

Avocado for Butter

This may sound a little adventurous, but you won’t taste the difference: Switch out half of the butter in a cookie recipe for mashed avocado. This simple change will reduce fat content by 40% and cut the number of calories by nearly as much. You’ll still get the creaminess of butter and the fatty taste, but this substitution knocks out some of the saturated fat in favor of the belly-flattening monounsaturated kind. Sure your cookies might have a green tinge, but they should also be chewier and softer.

Cauliflower for Rice

Cauliflower is the low-carb dieter’s go-to food. Its mild taste makes the veggie a perfect substitute for carb-heavy potatoes and rice. Whipping up a dish is easy: Use a food processor or hand grater to break up cauliflower florets and stalks into tiny rice-sized pieces, and then sauté them in olive oil. Cauliflower has a lower glycemic index than rice, so your body won’t experience that spike in insulin that can lead to carb cravings, says Palinski.

Spinach for Iceberg Lettuce

When it comes to weight loss, any kind of vegetable gets the green light, but if you really want to ditch that spare tire, choose dark leafy greens over iceberg lettuce. True, the fiber levels are nearly the same, but you’re sacrificing a lot of nutrients for that extra crunch of iceberg. Spinach is higher in iron and packs three times as much folic acid, so it’s a much better nutritional choice all around, says Palinski. Folate is important for the developing brains of unborn babies, and it may also help peel back the pounds in adults. Research found that people with the highest levels of folate lost more than 8 times more weight on a low-cal diet compared with those having the lowest levels, according to a study in the British Journal of Nutrition.

Beans for Enriched Flour or Shortening

Use beans in place of flour or shortening in brownies made from scratch. It may sound odd, but you probably won’t even notice the legumes: In a blind taste test in the Journal of the American Dietetic Association in 2005, study participants rating brownies made with pureed cooked cannellini beans gave the low-fat confections high marks. If you’re more inclined to bake from a box, just add a can to a ready-made mix to give your batch a boost of belly-flattening fiber. A 2009 study in the American Journal of Clinical Nutrition found that people who increased their daily intake of fiber by 6 grams shrank their bellies by 4%, and these moist brownies pack about 3 grams per serving.

Sliced Zucchini for Lasagna Noodles

Increase your veggie intake by layering zucchini or eggplant instead of noodles in your lasagna. Hiding vegetables in your food increases veggie consumption and decreases the number of calories that you eat, according to a study in the American Journal of Clinical Nutrition. Researchers at Penn State added pureed carrots, squash, and cauliflower to breakfast, lunch, and dinner entrées to make low-cal meals. Even though study participants consumed fewer calories, they felt as full and thought the veggie versions were as tasty.

Nuts and Seeds for Pretzels

Instead of mindlessly munching bite-sized twists, snack on nuts or seeds to satisfy your craving for something crunchy. Both are loaded with gut-busting monounsaturated fats (MUFAs) and research shows that people who eat two or more servings a week are less likely to gain weight than those who don’t. “You need to watch your portions—nuts have lots of calories,” says Palinski. “But they’re loaded with protein and fiber, so they’re more filling.” Her favorite: omega-3–rich walnuts. If you must satisfy a craving for pretzels, choose a whole grain or pumpernickel variety, she advises.

Yogurt for Sour Cream

The next time you’re preparing a veggie party platter, make your dip out of yogurt instead of sour cream, recommends Palinski. It’ll have less fat and calories, plus you’ll get the bonus of extra calcium. University of Tennessee researchers found that dieters who ate three servings of yogurt a day lost 81% more belly fat than once-a-day yogurt eaters. The researchers hypothesize that calcium helps breaks down fat in your gut. (In fact, there are tons of foods that blast calories.) For a heartier dip, go with plain Greek yogurt.

Dark Chocolate for Milk Chocolate

Indulge your sweet tooth with a bite or two of dark chocolate. A small bar contains fat-fighting MUFAs, and because dark chocolate is richer than the milk varieties, typically you’re satisfied with a smaller amount. This can make portion control a little bit easier, says Palinski.

Eat Right with Color

Thu, 31 Mar 2011 18:24:00 -0500

Spring and warmer weather will be here soon, and many people start thinking about eating lighter and healthier. While the science of nutrition is very complex, the art of eating healthfully is very simple. One simple tactic is to eat with color on your plate. So this month, instead of worrying about counting calories and grams of fat, focus building each of your meal (breakfast, lunch, dinner) and snack plates with 3 or more colors.

A rainbow of colors provides a variety of nutrients to keep you healthy. Here are some ideas for adding color to your meals and snacks from the American Dietetic Association. Add several foods from each of the color groups to your shopping list this week. Remember that fresh, frozen, canned, and dried fruits and vegetables all count!

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.

Fruits: avocado, apples, grapes, honeydew, kiwi and lime
Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach

Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.

Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes

Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.

Fruits: blackberries, blueberries, plums, raisins
Vegetables: eggplant, purple cabbage, purple-fleshed potato

Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes

White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.

Fruits: banana, brown pear, dates and white peaches
Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn

Source: American Dietetic Association

The 7 Most Valuable Tips For Consistent Weight Loss

Fri, 18 Mar 2011 15:17:00 -0500

If you struggle with your weight loss it might be time to re-evaluate your strategy. Follow these 7 tips to make sure you get the maximum from your efforts.

For the millions of Americans who struggle to lose weight and keep it off, there may be help. According to a report published by the American College of Sports Medicine in the March/April issue of ACSM’s Health & Fitness Journal, the National Weight Control Registry (NWCR) has identified methods that thousands of individuals have used to successfully maintain weight loss.

The National Weight Control Registry was founded in 1994 by Dr. James Hill and Rena Wing, Ph.D., to identify individuals who maintain substantial weight loss and to determine the strategies that help these individuals succeed. All of the study participants are 18 years or older and have maintained weight loss of at least 30 lbs. for more than one year.

“By studying people who have succeeded in losing weight and keeping it off, we have identified many commonalities behind successful weight loss,” said Dr. Hill.

More than 6,000 people have joined the NWCR. Nearly all (89 percent) have combined diet and exercise to achieve their successful weight loss. Most participants, 98 percent, exercise at home, and several participants, 40 percent, exercise with a friend. Walking is the most popular form of exercise among NWCR participants.

“One of the most important predictors of continued weight maintenance is sustained high levels of physical activity,” said Dr. Hill, who is also the executive director of the Anschutz Health & Wellness Center, a new health promotion and disease prevention center scheduled to open in spring 2012 at the University of Colorado. “Successful weight loss maintenance depends on sustaining the healthy lifestyle behaviors for which NWCR members are most known.”

Individuals looking to maintain weight loss should follow these seven tips, suggested by the NWCR:

1. Be active. More than half (54 percent) of NWCR members expend more than 2,000 calories each week. This equals about 200 minutes per week of moderate-intensity exercise.

2. Turn off the television. About 63 percent of NWCR members watch television for fewer than ten hours per week.

3. Enjoy a low-calorie, low-fat diet. The average NWCR member consumes 1,380 calories per day, and less than 30 percent of these calories come from fat.

4. Keep your diet consistent. Resisting the urge to “splurge” on holidays or weekends, NWCR members eat the same foods on a regular basis.

5. Eat breakfast. Most NWCR members (78 percent) eat breakfast each day. This helps curb hunger and overeating later in the day.

6. Show some restraint. NWCR members exert great control over their eating habits, and they rarely overeat.

7. Keep track of your progress. Weighing in at least once a day and keeping track of food intake is essential for most NWCR members.

Source: National Weight Control Registry

Metabolism and Weight Loss: How You Burn Calories

Fri, 18 Mar 2011 15:15:00 -0500

You've probably heard people blame their weight on a slow metabolism, but what does that mean? And is metabolism really the culprit? Is it possible to rev up your metabolism to burn more calories?

While it's true that metabolism is linked to weight, it may not be in the way you expect. In fact, contrary to common belief, a slow metabolism is rarely the cause of excess weight gain. Although your metabolism influences your body's basic energy needs, it's your food and beverage intake and your physical activity that ultimately determine how much you weigh.

Metabolism: Converting food into energy

Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function. Even when you're at rest, your body needs energy for all its "hidden" functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.

The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate (BMR) — what you might call metabolism. Several factors determine your individual basal metabolic rate:

Your body size and composition. The bodies of people who are larger or have more muscle burn up more calories, even at rest.
Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, burning more calories.
Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.

Energy needs for your body's basic functions stay fairly consistent and aren't easily changed. Your basal metabolic rate accounts for about 60 to 75 percent of the calories you burn every day.

In addition to your basal metabolic rate, two other factors determine how many calories your body burns each day:

Food processing (thermogenesis). Digesting, absorbing, transporting and storing the food you consume also takes calories. This accounts for about 10 percent of the calories used each day. For the most part, your body's energy requirement to process food stays relatively steady and isn't easily changed.
Physical activity. Physical activity and exercise — such as playing tennis, walking to the store, chasing after the dog and any other movement — account for the rest of the calories your body burns up each day.

Metabolism and weight

It may be tempting to blame your metabolism for weight gain. But because metabolism is a natural process, your body generally balances it to meet your individual needs. That's why if you try so-called starvation diets, your body compensates by slowing down these bodily processes and conserving calories for survival. Only in rare cases do you get excessive weight gain from a medical problem that slows metabolism, such as Cushing's syndrome or having an underactive thyroid gland (hypothyroidism).

Unfortunately, weight gain is most commonly the result of eating more calories than you burn. To lose weight, then, you need to create an energy deficit by eating fewer calories, increasing the number of calories you burn through physical activity, or both.

A closer look at physical activity and metabolism

While you don't have much control over the speed of your metabolism, you can control how many calories you burn through your level of physical activity. The more active you are the more calories you burn. In fact, some people who are said to have a fast metabolism are probably just more active — and maybe more fidgety — than are others.

You can burn more calories with:

Regular aerobic exercise. Aerobic exercise includes activities such as walking, bicycling and swimming. As a general goal, include at least 30 minutes of physical activity in your daily routine. If you want to lose weight or meet specific fitness goals, you may need to increase your activity even more.
Strength training. Strength training exercises, such as weightlifting, are important because they help counteract muscle loss associated with aging. And since muscle tissue burns more calories than fat tissue does, muscle mass is a key factor in weight loss.
Lifestyle activities. Any extra movement helps burn calories. Look for ways to walk and move around a few minutes more each day than the day before. Taking the stairs more often and parking farther away at the store are simple ways to burn more calories. Even activities such as gardening, washing your car and housework burn calories and contribute to weight loss.

No magic bullet

Don't look to dietary supplements for help in burning calories or weight loss. Products that claim to speed up your metabolism are often more hype than help, and some may cause undesirable or even dangerous side effects. Dietary supplement manufacturers aren't required by the Food and Drug Administration to prove that their products are safe or effective, so view these products with caution and skepticism and always let your doctors know about any supplements you take.

There's no magical way to lose weight. It comes down to exercise and diet. Take in fewer calories than you burn, and you lose weight. But if you're worried about your metabolism or you can't seem to lose excess weight despite diet and exercise, talk to your doctor.

Source: The Mayo Clinic

Spring is Here – Unveiling The Best Exercise For Weight Loss

Fri, 18 Mar 2011 15:13:00 -0500

I received this email below from Mike Boyle titled "The best exercise for weight loss." Mike Boyle is known internationally for his pioneering work in the field of strength and conditioning and is regarded as one of the top experts in the area for sports performance and functional training. Since Mike is one of our favorite resources for continuing education, I was interested to read what he had to say. As you'll soon find out, he doesn't pull too many punches. With today being the first day of Spring, now is a great time to get serious about cleaning up your eating and getting yourself ready for a great Spring and Summer. The work you do NOW will pay off when the temperatures hit 80 degrees.

“I tried to make a little joke on an internet forum the other day. A question was posed as follows. ‘What is the best exercise for weight loss?’. I posted what I thought was a humorous answer. I answered that the best exercise for weight loss in my mind is called a table pushaway. Surprisingly enough, the next post on the forum was ‘Does anyone know how to do a table pushaway?’. I guess most people don’t get my sense of humor.

What I was trying to get people to understand was that the simplest way to lose weight was to simply push away from the table. This act alone will do more for weight loss than both running and weight training put together. Bottom line: most people eat too much. On top of that they eat at the wrong times and they eat the wrong foods. It is really simple. Change your behavior. Eat less food and eat more often. Sounds contradictory but, it’s not. We need to eat less and spread less out across more meals. Now I’m not a nutritionist but, I know a lot about human nature.

I can tell you a few things about weight loss or more accurately how people fail at losing weight

#1- No breakfast. Mom was right. Breakfast is the most important meal of the day. Here’s my favorite cop out. “I don’t have time to eat breakfast”. Translation. I’m lazy and can’t get out of bed the fifteen minutes earlier that it would take to throw together some kind of breakfast. The second cop out is “I don’t really like breakfast food”. Fine. Get up and eat lunch. I could care less. Just have a meal with protein within fifteen minutes after waking. I could care less if you want a ham sandwich or a salad with tuna fish. Eat something.

#2 – Coffee is not food. Coffee with some type of carbohydrate is not breakfast. Coffee and a bagel is zero for two.

3#- No protein. Everyone yaps about how bad high protein diets are for you. First off this is a fallacy. Second, most peoples’ protein intake is so low it doesn’t matter. Try to eat more lean protein. Have ham and eggs for breakfast. It’s good for you. No kidding. Canadian bacon and eggs might be better. On a 2000 calories diet following a 40-30-30 plan you would need 600 calories from protein. That’s 125 grams per day. By most people’s estimate that’s a lot of protein. Very few who don’t take whey protein supplements can get 125 grams of protein a day.

The bottom line: table pushaways. Eat less. Eat more protein. Eat less carbs. One thing I have realized is that for years we ate high carb-low fat and got fatter. That’s because as usual we didn’t listen. Anyway, high carb really meant more fruits and vegetables, not more bread, cereal and pasta. The proper diet is one that avoids breads, cereals and pasta like the plague. Skip the sandwich and just stuff a handful of turkey in your mouth.”

Source: Mike Boyle, founder, Mike Boyle Strength & Conditioning