BLOG 129 USEFUL TOOLS FOR YOUR FITNESS JOURNEY
As we become more educated and find what works best on our fitness journeys, we realize that this lifestyle change is sustainable. Some of us are numbers driven and want to see statistics and data. Others of us are emotionally tied to this journey by how we feel in terms of energy, clothes fitting, and liking what we see in the mirror. Wherever you fall on the pendulum, the information I’m providing below entails answers to common questions I’m asked frequently.
MILE = 2,000 steps and if we are recommended to walk 10,000 steps per day this is equal to 5 miles
1 cup = 8 ounces (Liquids)
1 cup = 4.5 ounces and 128 grams (Dry goods)
1 pound = 3500 calories (Fat)
1 pound = 2500 calories (Muscle)
Recommended Calorie Guide:
How to Read Nutrition Label:
Body Fat Percentage Chart:
Feel free to ask me for any other tools you feel could be useful. Trust me, I’ve got books and books and more books about all this fun stuff ?
BLOG 128 PLACES ON EARTH WITH THE LARGEST PEOPLE
So I hate the term “fat”. Just bothers me and is derogatory. Yet, I recently read an article on CBS.com and wanted to share what I found. We know that Americans aren’t getting any smaller and this seems to be a global epidemic. Let me count down for from number 21 to #1 location with the largest folks.
#21 CANADA: 51.9% of Canadians are overweight
#20 CHILE: 59.7% must be the chile ?
#19 SEYCHELLES: never heard of this place but 60.1% of its residents are obese
#18 BARBADOS: 60.4% of its islanders are obese
#17 MACEDONIA: models are considered “shapely” here hence 60.4% of the population is obese
#16 UNITED KINGDOM: fish and chips has led to 61% obesity
#15 BAHRAIN: this tiny island doesn’t have tiny people with 61% being obese
#14 CROATIA: coming in at 61.4%
#13 ISREAL: their population 61.9% obese
#12 MALTA: this is a highly populated location that has 62.3% obesity rate
#11 NEW ZEALAND: 62.7% obesity rate here
#10 BOSNIA & HERZEGOVINIA: 63% in these locations
#9 KUWAIT: 64%
#8 EGYPT: 66% are obese here
#7: GERMANY: the beer and brats have led to 66.5% being obese
#6 UNITED STATES: here were are; glad to say not number one at 66.9%
#5 PANAMA: 67.4% of Panamanians are obese
#4 SAUDI ARABIA: comes in at 73%
#3 FRENCH POLYNESIA: 74% is a pretty big percentage
#2 KIRIBATI: never heard of this location but they come in at 82%
#1 AMERICAN SAMOA: 94% of its people are overweight
Although I have not heard of all these areas, I’m sure that diet, wealth, and activity level come into play. Food means luxury and prosperity and when this is combined with a sedentary way of life, the numbers speak for themselves. Just think of all the health issues that may arise from all this too. I think they need me in some of these places ?
http://www.cbsnews.com/pictures/21-fattest-places-on-earth/2/
BLOG 127 WHAT THE HEALTH
So I watched it. Netflix version of scared straight to NOT eat meat or daily. This documentary, What the Health, was an eye-opening look into how diet is related to health in so many ways. Although the reality of what the film shares is not a lifestyle most can uphold, my mind was intrigued with our government, diet, and health.
The onset of statistics was sickening and attention grabbing. One in four deaths in the USA are from cancer and 2/3 of our adult population are obese. $1 in every $3 Medicare dollars is spent on diabetes. And according to What The Health, this is from the food we are eating. Sugar and carbohydrates have long been the chosen culprit for these illnesses, but the evidence know points to meat and dairy (again this is all from the film).
A plant based diet is the safest form of nutrition for our bodies. Even shopping organic isn’t going to make the meat any better. If 4 cows pass the food line in one minute, that’s 15 seconds of inspection per cow. How can this be a thorough look at what we are putting in our mouths?? Other sources don’t seem to be any better since fish are filled with pesticides and fungus.
Most people are far from protein deficient. All protein comes from plants. Only plants can take nitrogen and covert it amino acids for protein. The strongest animals are herbivores. Gorillas and elephants chomp on greens for all their food.
Our bodies don’t seem equipped to digest dairy, thus leading to health problems. Statistically, 73% of African Americans are lactose intolerant as well as 95% of Asians, 70% of Native Americans and 53% of Hispanics. Milk barely has any protein in it.
But the reality is that the government and our food industry are closely related. If diary is related to cancer, then why is Yoplait a sponsor of the Susan G. Comin foundation?? The American Diabetes and Cancer Associations are sponsored by Dannon and Tyson. Companies keep this information from us. The government encourages these mixes messages we receive through advertisements and commercials. The more we eat, the more money they make from the adverse health effects. Children are targeted because they’re the spenders of the future. Younger ages are more impressionable and are the future adults who will spend their money on these products. The Common Sense Consumption Act and Cheeseburger Laws go so far as to stating that a person can’t sue a company for eating their food and blaming them for their obesity.
A plant based diet is said to reduce inflammation and prevent these diseases. Realistically, this form of eating can be difficult and not readily available. It seems worth a try based on your fitness goals. Watch this film yourself and maybe the eating plant based portion won’t interest you, but there’s no doubt that the government and food industry are on the same team.
BLOG 126 SUNSCREEN
Lathering on sunscreen should be part of our daily regime and “getting ready” process in the morning. The harmful UV rays of the sun are cancer causing and dangerous, yet we still have to live our lives and be exposed. In fact, being tan is part of our Southern California state of mind. Tanning beds still exist. Being properly protected and taking the necessary preventative measures are extremely important. So put on that sunscreen.
But knowing which sunscreen to pick can be rather complicated. This lotion works in one of two ways depending on the type you buy. One type protects us by scattering the light which reflects the sun away from you and the other type absorbs the UV rays before they actually get to your skin. And we have to be careful because, “ ‘A few years ago, choosing a good sunscreen meant you just looked for a high sun protection factor (SPF) — which rates how well the sunscreen protects against one type of cancer-causing UV ray, ultraviolet B (UVB.) “SPF refers to blockage of UVB rays only,’ says Leffell. Research soon showed that ultraviolet A rays (UVA) also increase skin cancer risk. While UVA rays don’t cause sunburn, they penetrate deeply into skin and cause wrinkles. The Environmental Protection Agency estimates that up to 90% of skin changes associated with aging are really caused by a lifetime’s exposure to UVA rays” (http://www.webmd.com/beauty/features/whats-best-sunscreen#1).
So how do which know what to buy?? Which is the best?? You definitely want both UVA and UVB rays to be covered. UVA doesn’t have a number associated with it but UVB does with SPF 15 or higher. One must know what SPF refers to: “The SPF factor rates how effective the sunscreen is in preventing sunburn caused by UVB rays. If you’d normally burn in 10 minutes, SPF 15 multiplies that by a factor of 15, meaning you could go 150 minutes before burning” (http://www.webmd.com/beauty/features/whats-best-sunscreen#1). You should also take into consideration water and sweat resistance.
To put this in simpler terms, make sure to look for a sunscreen based on its SPF and one that contains one or more of the following ingredients: camsule, avobenzone, oxybenzone, titanium dioxide, sulisobenzone, or zinc oxide. Truth be told this can still be a bit confusing because having a higher SPF doesn’t mean the sunscreen is that much better. It just means the longer it lasts. Here was an example I found, “Contrary to what you might think, SPF 30 isn’t twice as strong as SPF 15. While SPF 15 filters out 93% of UVB, SPF 30 filters out 97%, only a slight improvement” (http://www.webmd.com/beauty/features/whats-best-sunscreen#1).
Be sure to wear some form of protection and research which brand is appropriate for your skin type, time spent in the sun and what activities you will be doing. Protect your skin while you are young, prevent further damage, and be adamant about doing this daily. We hear from our elders so often that they wish they would have done this. Sunscreen!!!! There’s no counter argument here ?
BLOG 125 SLEEP APNEA
Sleep is part of each cycle in our day. We are sensitive to how much sleep we get and are aware of the bare minimum to make it through the day. Sometimes this nightly routine is not easy and sometimes it’s amazing. However, sleep apnea is a common but very serious sleep disorder among more folks than one might think. So let’s take a look a closer look at this condition.
Definitions are always a good start. Thus, “Sleep apnea is a serious sleep disorder that occurs when a person’s breathing is interrupted during sleep. People with untreated sleep apnea stop breathing repeatedly during their sleep, sometimes hundreds of times. This means the brain — and the rest of the body — may not get enough oxygen” (https://mail.google.com/mail/u/0/#inbox). There are 2 types of this. Obstructive sleep apnea (OPA) is the more common type in which the airway is blocked and the throat collapses. Central sleep apnea is when the brain isn’t signaling the body to breathe. Communication is ineffective with the respiratory system.
Here are the common risk factors for sleep apnea:
(https://mail.google.com/mail/u/0/#inbox)
· Being male
· Being overweight
· Being over age 40
· Having a large neck size (17 inches or greater in men and 16 inches or greater in women)
· Having large tonsils, a large tongue, or a small jaw bone
· Having a family history of sleep apnea
· Gastroesophageal reflux, or GERD
· Nasal obstruction due to a deviated septum, allergies, or sinus problems
And here are the health risks if left untreated:
(https://mail.google.com/mail/u/0/#inbox)
High blood pressure
Stroke
Heart failure, irregular heart beats, and heart attacks
Diabetes
Depression
Worsening of ADHD
Headaches
If you have any of these symptoms, go see your doctor. From there, they might have you to do a sleep study to monitor your eye movement, heart rate, breathing, choking, and/or snoring. This may result in the following: “The treatment of choice for obstructive sleep apnea is continuous positive airway pressure device (CPAP). CPAP is a mask that fits over the nose and/or mouth, and gently blows air into the airway to help keep it open during sleep. This method of treatment is highly effective” (https://sleepfoundation.org/sleep-disorders-problems/sleep-apnea-treatment). And then, “Other methods of treating sleep apnea include: dental appliances which reposition the lower jaw and tongue; upper airway surgery to remove tissue in the airway; nasal expiratory positive airway pressure where a disposable valve covers the nostrils; and treatment using hypoglossal nerve stimulation where a stimulator is implanted in the patient’s chest with leads connected to the hypoglossal nerve that controls tongue movement as well as to a breathing sensor” (https://sleepfoundation.org/sleep-disorders-problems/sleep-apnea-treatment). Other lifestyle changes like losing weight and cutting out alcohol and smoking can help.
It’s hard to argue that lack of sleep is not fun. Sadly, many of us are used to this with life’s demands. However, serious cases when sleep deprivation is continuous need to be addressed. We want our mind and body to be operating as best as possible on our fitness journeys so be sure to get those zzzzzz’s.
BLOG 124 PAIN KILLERS
Every BODY has their own level of tolerance for pain. Sometimes we need assistance to overcome a hurt or sensation that is terribly uncomfortable say from the dentist, a surgery, or from an injury. Doctors will then prescribe medications to alleviate this discomfort, understanding this is a temporary solution for a medical need. But somehow, the use of painkillers has become an apparent problem in our habit forming society who rarely does anything in moderation. On our fitness journeys, pain can occur from injuries and setbacks, thus, let’s take a look at these pills and inspect what they do to our bodies.
Our body detects pain and tells us and boy oh boy we feel it. Here’s the low down: “When part of your body is injured, special nerve endings send pain messages back to your brain. Painkilling drugs interfere with these messages, either at the site of the injury, in the spinal cord or in the brain itself” (http://www.sciencemuseum.org.uk/whoami/findoutmore/yourbrain/howdodrugsaffectyourbrain/howdopainkillerswork). Aspirin and opiates are the two types which are the foundational ingredient. Aspirin comes from willow bark and it helps alleviate pain from inflammation. It helps with swelling. Opiates come from the opiate poppy and are the more dangerous form: “The most active substance in opium is morphine – named after Morpheus, the Greek god of dreams. Codeine, a less powerful drug, is also found in opium. Both these opiates relieve pain, relax muscles and cause drowsiness. All opiates mimic your body’s own painkillers. Morphine is a very powerful painkiller, but it is also very addictive” (http://www.sciencemuseum.org.uk/whoami/findoutmore/yourbrain/howdodrugsaffectyourbrain/howdopainkillerswork/whatareopiates).
The reality is that when something makes us feel good, we like it and want more. Human nature at its finest. In fact, “In the last ten years, stimulant prescriptions have seen an increase from 5 million to 45 million, while opiate/opioid prescriptions grew from 30 million to 180 million” (http://drugabuse.com/). Even worse check this out: “n 2012, 259 million prescriptions for painkillers, such as Vicodin, OxyContin, and Opana, were written in the U.S. When used improperly, these legal opioid drugs can present some of the same risks as illicit heroin sold on the street. While 467,000 people in the U.S. struggled with heroin addiction in 2012, over 2 million were estimated to abuse opioid painkillers” (http://drugabuse.com/featured/the-effects-of-opiates-on-the-body/). Veins can collapse, heart lining can become infected, sedation can occur, breathing becomes slowed causing respiratory issues that can be fatal, you can actually become more sensitive to pain, and your immune system becomes suppressed. The liver is greatly damaged trying to process all this.
Pills and drugs are quick fix solutions and band aids, not part of the life style changes we are aiming to create. Know yourself and your personality when faced with pain and let your doctor know. Communication is critical. Body awareness and self-control are troublesome when tested with convenience but you are so much stronger than you think you are.
BLOG 123 MIGRAINES
Debilitating headaches can really ruin a person’s day and lead to time spent in bed or even throwing up. Clients suffering from migraines have a difficult time working out during these bouts of head throbbing pain and some clients are even undergoing scientific studies to get to the bottom of the cause. So let’s check out migraines and learn more as I’m sure we all know someone who has been impacted by this terrible condition.
We should start with the basics of course. Background: “A migraine can cause severe throbbing pain or a pulsing sensation, usually on just one side of the head. It’s often accompanied by nausea, vomiting, and extreme sensitivity to light and sound. Migraine attacks can cause significant pain for hours to days and can be so severe that the pain is disabling. Warning symptoms known as aura may occur before or with the headache. These can include flashes of light, blind spots, or tingling on one side of the face or in your arm or leg” (http://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/dxc-20202434) .
There are actually 4 stages of a migraine and different people either experience some or all of them. (http://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/dxc-20202434)
1. Prodome: you feel changes to your body that serve as a warming system a migraine may be approaching. These might include stiff neck, mood changes, thirst, constipation, and/or food cravings
2. Aura: your senses seem “off” including vision, touch, and hearing
3. Attack: the actual pain, throbbing, nausea, that can last up to 72 hours during the migraine
4. Post-drome: total exhaustion after the attack
Causes vary among individuals and can be the result of genetics. Here are the most common causes (http://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/dxc-20202434):
• Hormonal changes in women. Fluctuations in estrogen seem to trigger headaches in many women. Women with a history of migraines often report headaches immediately before or during their periods, when they have a major drop in estrogen.
• Foods. Aged cheeses, salty foods and processed foods may trigger migraines. Skipping meals or fasting also can trigger attacks.
• Food additives. The sweetener aspartame and the preservative monosodium glutamate (MSG), found in many foods, may trigger migraines.
• Drinks. Alcohol, especially wine, and highly caffeinated beverages may trigger migraines.
• Stress. Stress at work or home can cause migraines.
• Sensory stimuli. Bright lights and sun glare can induce migraines, as can loud sounds. Strong smells — including perfume, paint thinner, secondhand smoke and others — can trigger migraines in some people.
• Changes in wake-sleep pattern. Missing sleep or getting too much sleep may trigger migraines in some people, as can jet lag.
• Physical factors. Intense physical exertion, including sexual activity, may provoke migraines.
• Changes in the environment. A change of weather or barometric pressure can prompt a migraine.
• Medications. Oral contraceptives and vasodilators, such as nitroglycerin, can aggravate migraines.
We want to be at peak performance on our fitness journeys and migraines our not on our team. But we learn to overcome and know that the show must go on, which means we need to take care of ourselves, seek treatment and help when needed, and try to avoid situations that can trigger migraines. I don’t like for folks to miss workouts ever. The community of sufferers is quite large, so I hope there comes a medical solution to this phenomenon very soon.
BLOG 122 HEART RATE
Our heart is working and pumping 24 hours per day. We know that one day it’s expiration date will come, so we want to live life in a manner that allows this point in time to be pushed back just a little bit further and further. Our heart health is vital to life in and of itself. Your target heart rate, which is applicable on our fitness journeys, can help determine the effectiveness of our exercise. We need to know if we are over-exercising or not getting enough activity at all.
Before we can know our target heart rate, we need to know our resting heart rate. This is the number of times your heart beats per minute when at rest. The ideal time to take this measure is in the morning before you get out of bed and have just woken up. No activity has taken place and the heart is at its resting state.
According to the National Institute of Health, the average resting heart rate (http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp#.WVlHiemQzIU) :
- for children 10 years and older, and adults (including seniors) is 60 – 100 beats per minute
- for well-trained athletes is 40 – 60 beats per minute.
Your maximum heart rate is 220 – age. So take the value 220 and subtract your current age. From here, the American Heart Association provides the following directions to find your target heart rate (http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp#.WVlHiemQzIU) :
- Take your pulse on the inside of your wrist, on the thumb side.
- Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist.
- Count your pulse for 10 seconds and multiply by 6 to find your beats per minute. You want to stay between 50 percent to 85 percent of your maximum heart rate. This range is your target heart rate.
You would do this intermittently while you are working out.
Now use the following chart to determine how hard your heart is working. Again, this is according to the American Heart Association, who I felt was the most credible source for this blog (http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp#.WVlHiemQzIU).
In the age category closest to yours, read across to find your target heart rate. Heart rate during moderately intense activities is about 50-69% of your maximum heart rate, whereas heart rate during hard physical activity is about 70% to less than 90% of the maximum heart rate.
The figures are averages, so use them as general guidelines.
| Age | Target HR Zone 50-85% | Average Maximum Heart Rate, 100% |
| 20 years | 100-170 beats per minute | 200 beats per minute |
| 30 years | 95-162 beats per minute | 190 beats per minute |
| 35 years | 93-157 beats per minute | 185 beats per minute |
| 40 years | 90-153 beats per minute | 180 beats per minute |
| 45 years | 88-149 beats per minute | 175 beats per minute |
| 50 years | 85-145 beats per minute | 170 beats per minute |
| 55 years | 83-140 beats per minute | 165 beats per minute |
| 60 years | 80-136 beats per minute | 160 beats per minute |
| 65 years | 78-132 beats per minute | 155 beats per minute |
| 70 years | 75-128 beats per minute | 150 beats per minute |
In college my basketball coach put heart rate monitors on us to see how much effort we were really giving. A chart vs actual human activity taking into account no other factors, is up to discretion. But we know what our BODY can do and if your goal is to push your rate and be motivated by staying in a specific training zone, then monitoring your target heart rate can be an effective strategy on your fitness journey.
BLOG 121 FOOD MEANING
We live in a food centered society that’s for sure. Every street is lined with food locations; commercials bombard our televisions; cooking is a hobby; and at least 3 times per day we think about eating. Let’s face it, we like to eat and it makes us feel good. Food has many symbolic meanings as well. This blog is even difficult to write as my stomach growls waiting for my next meal.
We know that food fuels our bodies, but it means so much more than that. Socially, food is shared and meals are eaten together. Check out this synopsis: “Food is almost always shared; people eat together; mealtimes are events when the whole family or settlement or village comes together. Food is also an occasion for sharing, for distributing and giving, for the expression of altruism, whether from parents to children, children to in-laws, or anyone to visitors and strangers. Food is the most important thing a mother gives a child; it is the substance of her own body, and in most parts of the world mother’s milk is still the only safe food for infants. Thus, food becomes not just a symbol of, but the reality of, love and security” (http://www.sirc.org/publik/food_and_eating_1.html).
We associate food with celebration and have acquired certain meals to symbolize these holidays and events. The most obvious would be the courses Thanksgiving is composed of, but think about birthday cake, hot dogs at baseball games, pizza for any occasion (haha), potlucks at work, Cinco De Mayo or St. Patrick’s Day, the list goes on and on. When I got straight A’s in school, Baskin Robbins ice cream was the reward to celebrate. A lot of these ties relate back to religious customs that most of us aren’t even aware of.
Food means prosperity. Having an extravagant feast is how kings and queens showed their affluence. The same holds true today in that we are able to impress others with the spread of choices or which location to meet and dine at. Being the host with the most holds value. So yes, even class can come into play with food. We even tend to associate eating organic as fancy compared to pre-packaged cheaper choices.
Eating truly can be an experience. When I returned from Italy, countless times I was asked about the food. And yes, the Italian food culture is different. To us, spaghetti in heaping portions is dinner, but to the Italians this is just one course and it was a smaller serving for sure. We meet our friends for lunch or drinks and the traditional date involves dinner and a movie. You get my drift. So no wonder food is a constant battle on our fitness journeys. Mind over matter. One better choice at a time. Think about food as fuel not the traditional associations. We can talk ourselves into anything is we really try.
BLOG 120 COCONUT OIL
Coconut oil has certainly made its debut lately on our grocery shelves, in recipes, and it’s all over the health trends we see. Recently, the media has depicted this product as actually not being “so healthy” for us, which meant I had to do some investigation. From the onset, I came into this blog with the understanding that any item in excess isn’t “good” for us and that moderation is the key (especially in a non-so-moderate lifestyle our society has created).
Let’s cover the ground work. History: “Coconut oil is made by pressing the fat from the white “meat” inside the giant nut. About 84% of its calories come from saturated fat. To compare, 14% of olive oil’s calories are from saturated fat and 63% of butters are. ‘This explains why, like butter and lard, coconut oil is solid at room temperature with a long shelf life and the ability to withstand high cooking temperatures,’ says registered dietitian Lisa Young, PhD. And it’s the reason coconut oil has a bad rap from many health officials” (http://www.webmd.com/diet/features/coconut-oil-and-health#1). The difference is that coconut oil fat is made up of triglycerides that our bodies handle differently than those found in traditional vegetable oils.
If following the standards, we are to consume no more than 13 grams of saturated fat per day. That’s the amount of 1 tablespoon of coconut oil.
Like most elements of life, there are pros and cons to the consumption of this oil. For example, “Fans of coconut oil point to studies that suggest the MCT-saturated fat in coconut could boost your HDL or ‘good’ cholesterol. This, they claim, makes it less bad for your heart health than the saturated fat in animal-based foods like cheese and steak or products containing trans fats.
But it also raises your LDL ‘bad’ cholesterol.
A quick cholesterol lesson:
- LDL — helps form plaque that blocks your arteries
- HDL — helps remove LDL”
(http://www.webmd.com/diet/features/coconut-oil-and-health#1).
So all in all, we want to get our fat from sources like nuts and avocado, not necessarily oils. Personally, I use PAM cooking spray which does have zero everything on the nutritional panel. However, I realize that means there is artificial galore in the ingredients. Here again brings up the point of pros and cons to the elements of life.
Coconut oil is also great for topical skin purposes. It can help alleviate dry skin and add moisture. Some argue they don’t like the greasy texture.
Nutrition is a key component of our fitness journeys and the more informed we are, the better choices we can make. When I hear a trend, I research to help every BODY. Fuel your BODY how you want it to operate and let the journey be a learning experience along the way.