I am always approached by someone doing a week-long "detox." Essentially, a week of some shakes advertised on TV to "cleanse" their system of "poisons."
I'm always skeptical, because I feel the person would be better to have solid, healthy foods in reduced amounts, if they are looking to lose weight and get healthier after a Holiday binge. If you are on an extremely reduced calorie intake, you don't have the energy to workout, and even all fruits and vegetables for a week don't give you enough of a variety of nutrients for optimum health.
However, the people telling me this have already decided on their "cleanse" and tend to have a missionary's zeal in proselytizing about it. "Go for it," I say. However, I've never seen a permanent change in anyone who's tried it.
If after a week, you drift back into the eating or drinking patterns that prompted you to do this in the first place, what did it accomplish?
My thoughts on the matter were backed up by a recent Washington Post article entitled "Don't let detox diets deceive you in 2017," by Ellie Krieger.
Ms. Krieger interviewed author Rebecca Katz, the founder of the Healing Kitchens Institutes on the matter. Among other titles, Ms. Katz authored "The Cancer Fighting Kitchen: Nourishing, Big Flavor Recipes for Cancer Treatment and Recovery."
She had a humorous line concerning the question of whether our bodies built up toxins during the weeks of holiday partying. "A toxin is a substance that's considered poisonous, so unless those extra cookies you've been eating over the holidays are laced with arsenic, I don't think you have to "detox" on Jan. 1st," Katz said. "Besides our bodies are designed to detox 24/7."
She feels the word "detox" has been totally overused and misconstrued by marketers of unproven products. The best products to detox are whole fruits and vegetables.
Detoxification within the body is through our liver and kidneys, she explains. The liver breaks down harmful compounds and converts them into water-soluble molecules that can be flushed from the system. If the liver is operating properly (and hasn't been damaged by alcohol or drug abuse) ordinary toxins will flow along the body's liquid waterways and will be excreted each time we go to the bathroom.
Among other nutrients, Katz recommends lots of dietary fiber to keep the liver functioning smoothly, and lots of water, herbal teas, or broths for optimal kidney function.
Simple, long-term changes in your eating habits, and nothing too drastic. That's what I always recommend, but then again, I'm not selling anything to "supplement" my income!
Tuesday, January 31, 2017
Tuesday, January 24, 2017
Fighting Belly Fat
One of the club's members, a huskily-built mid-50's male, tried one of the supplements advertised constantly on the radio to reduce belly fat. Zero results. Not surprising, but luckily, he just did the free sample. He'll probably just have to change his phone number to avoid the salespeople "following-up."
Belly Fat is a tricky issue. We can't control where our body holds fat, just like we can't magically put on muscle just in the places we want.
Generally, women hold more fat in their lower stomach, hips, and glutes. Some of that is nature's way of protecting the fetus. This is known as subcutaneous fat.
Men, mostly, have more of their weight above the navel, surrounding the organs. This is known as visceral fat, and is the more dangerous of the two. Strokes and heart attacks both have a relation to visceral fat.
Despite the claims you'll hear on the radio and see on television, there is no single supplement, home exercise machine, or diet that, in and of itself, will eliminate belly fat.
Scott Kahan of the National Center for Weight and Wellness said it best (in a recent Washington Post article by Gabriella Boston entitled "To fight belly fat, think activity and sleep ). "There are an infinite set of BS claims out there spread by the fitness, diet, and supplement industry," Kahan said. "We all want that magic bullet, but it just doesn't exist."
Kahan advocates "Exercise, nutrition, sleep and reducing stress," as the key factors in reducing belly fat and improving general health. He doesn't prioritize them, but advocates making small changes in each to turn the pendulum around. Kahan's recommendations are similar to those posted in previous articles: about 150 minutes of cardio a week, and some weekly resistance training.
Rebecca Mohning, a registered dietitian quoted in the article considered sleep and stress reduction (I know, easier said than done!) to be the key. The reason is: genetically, we can't control where we deposit fat, but we can manipulate our levels of cortisol, the "stress hormone," which has been known to specifically increase belly fat.
Cortisol also raises the mind's desire for sugar and other unhealthy options as we deal with our body's "fight or flight" bout of anxiety.
In this technological, 24-hour world, Mohning smartly suggests turning off the television and phone before going to sleep, as well as keeping the room cool, dark, and quiet. Also, no caffeine after dinner, or alcohol before bedtime.
I have read previously that more sleep helps in weight control, and stress management is tied in directly to better sleep. If the news angers or worries you, don't watch it in the evening. Try to leave the job's headaches at the job. Going in the next day on a bad night's sleep will only increase your sense of agitation, and release the cortisol that leads to belly fat. It's a downward spiral of bad health habits.
Belly Fat is a tricky issue. We can't control where our body holds fat, just like we can't magically put on muscle just in the places we want.
Generally, women hold more fat in their lower stomach, hips, and glutes. Some of that is nature's way of protecting the fetus. This is known as subcutaneous fat.
Men, mostly, have more of their weight above the navel, surrounding the organs. This is known as visceral fat, and is the more dangerous of the two. Strokes and heart attacks both have a relation to visceral fat.
Despite the claims you'll hear on the radio and see on television, there is no single supplement, home exercise machine, or diet that, in and of itself, will eliminate belly fat.
Scott Kahan of the National Center for Weight and Wellness said it best (in a recent Washington Post article by Gabriella Boston entitled "To fight belly fat, think activity and sleep ). "There are an infinite set of BS claims out there spread by the fitness, diet, and supplement industry," Kahan said. "We all want that magic bullet, but it just doesn't exist."
Kahan advocates "Exercise, nutrition, sleep and reducing stress," as the key factors in reducing belly fat and improving general health. He doesn't prioritize them, but advocates making small changes in each to turn the pendulum around. Kahan's recommendations are similar to those posted in previous articles: about 150 minutes of cardio a week, and some weekly resistance training.
Rebecca Mohning, a registered dietitian quoted in the article considered sleep and stress reduction (I know, easier said than done!) to be the key. The reason is: genetically, we can't control where we deposit fat, but we can manipulate our levels of cortisol, the "stress hormone," which has been known to specifically increase belly fat.
Cortisol also raises the mind's desire for sugar and other unhealthy options as we deal with our body's "fight or flight" bout of anxiety.
In this technological, 24-hour world, Mohning smartly suggests turning off the television and phone before going to sleep, as well as keeping the room cool, dark, and quiet. Also, no caffeine after dinner, or alcohol before bedtime.
I have read previously that more sleep helps in weight control, and stress management is tied in directly to better sleep. If the news angers or worries you, don't watch it in the evening. Try to leave the job's headaches at the job. Going in the next day on a bad night's sleep will only increase your sense of agitation, and release the cortisol that leads to belly fat. It's a downward spiral of bad health habits.
Friday, January 20, 2017
Exercise as Dementia defense
As befits somewhat in my profession (and author of this column), I love to exercise. Each day, I think to myself, "How am I going to workout? When am I going to workout? Where am I going to workout?"
Owning a gym, I compare myself to the "the drunk who owns the bar, with a slightly healthier liver!"
However, most people don't get enough exercise. Reasons may be time, dis-inclination, old injury, or boredom with the process.
The Centers for Disease Control and Prevention estimates that 80% of adults aren't getting enough movement, according to a recent article entitled "How to trick yourself into enjoying exercise," by Tony Dearing of the Newark Star-Ledger.
And we all know how good exercise is for your heart, bones, and surrounding muscles, tendons, and ligaments. More and more research shows that it also greatly reduces your chance of dementia - which, in itself, should get you motivated to get moving!
The recommendation of Neuroscience experts are not outlandish. About 30 minutes a day, five days a week, of any activity that brings your heart rate to between 110 and 140 beats per minute. (To compute your approximate heart rate max, subtract your age from 220. A 60-year-old has a theoretical max of 160, although that varies on many factors.)
Belonging to a health club is ideal in many ways because you have professional supervision and guidance, emergency devices available, a wide variety of cardiovascular and strength machines, as well as balance and flexibility tools, to achieve any goal you have. A place like Mountain Fitness is also very supportive, as other members become a reinforcement for you, and a support group to share achievements and setbacks; aches and pains.
However, the great outdoors has it's benefits, too, like sunshine for Vitamin D, and cool, refreshing enviorns. Find out if you like to hike, run, swim, ride the bike, or merely go for extended walks with your dog.
Gardening, housework, mowing the lawn, and raking leaves involve a variety of movements, engage the core muscles, and are strenuous enough to count towards your exercise totals.
Figure out if your a "social exerciser" who likes the comradeship of a group exercise class or walking buddy. Or you may be a solo exerciser who enjoys listening to their music, or being alone in the deep thoughts that can come over you in exercise.
Do you like nature? Get your exercise done in a park or along a trail. Or you may like the stimulation of seeing a lot of people and sights along a more urban route.
Try to have more than one fitness option, so if bad weather, time, or injury prevents you from one activity, you have another to plug in. Plus, it's better for your body to mix up cardio and strength training, and also vary the routines on each. Shock the body with something different, and don't get stale!
For your body and your mind, get out and do something!
Owning a gym, I compare myself to the "the drunk who owns the bar, with a slightly healthier liver!"
However, most people don't get enough exercise. Reasons may be time, dis-inclination, old injury, or boredom with the process.
The Centers for Disease Control and Prevention estimates that 80% of adults aren't getting enough movement, according to a recent article entitled "How to trick yourself into enjoying exercise," by Tony Dearing of the Newark Star-Ledger.
And we all know how good exercise is for your heart, bones, and surrounding muscles, tendons, and ligaments. More and more research shows that it also greatly reduces your chance of dementia - which, in itself, should get you motivated to get moving!
The recommendation of Neuroscience experts are not outlandish. About 30 minutes a day, five days a week, of any activity that brings your heart rate to between 110 and 140 beats per minute. (To compute your approximate heart rate max, subtract your age from 220. A 60-year-old has a theoretical max of 160, although that varies on many factors.)
Belonging to a health club is ideal in many ways because you have professional supervision and guidance, emergency devices available, a wide variety of cardiovascular and strength machines, as well as balance and flexibility tools, to achieve any goal you have. A place like Mountain Fitness is also very supportive, as other members become a reinforcement for you, and a support group to share achievements and setbacks; aches and pains.
However, the great outdoors has it's benefits, too, like sunshine for Vitamin D, and cool, refreshing enviorns. Find out if you like to hike, run, swim, ride the bike, or merely go for extended walks with your dog.
Gardening, housework, mowing the lawn, and raking leaves involve a variety of movements, engage the core muscles, and are strenuous enough to count towards your exercise totals.
Figure out if your a "social exerciser" who likes the comradeship of a group exercise class or walking buddy. Or you may be a solo exerciser who enjoys listening to their music, or being alone in the deep thoughts that can come over you in exercise.
Do you like nature? Get your exercise done in a park or along a trail. Or you may like the stimulation of seeing a lot of people and sights along a more urban route.
Try to have more than one fitness option, so if bad weather, time, or injury prevents you from one activity, you have another to plug in. Plus, it's better for your body to mix up cardio and strength training, and also vary the routines on each. Shock the body with something different, and don't get stale!
For your body and your mind, get out and do something!
Thursday, January 19, 2017
The "Happiness Quotient" in exercise
This election cycle has created a bitter divide in America. Many people see the social progress of the Obama years being threatened: reproductive rights; equality of the races and genders; universal health care; climate change controls; social justice.
Others see this election as a return to traditional values: respect for police and authority; a thought process of helping Americans, and America, first; "draining the swamp" of corruption in Washington; the return of "smokestack" jobs; taking the restrictions off of small businesses; restoring rural and small-town life; an end to illegal immigration and "political correctness.".
How does this relate to fitness? Exercise releases endorphins "the feel good drug" within your brain. With the constant drone of CNN, Fox, and MSNBC, and the tons of information, opinions, and lies on social media, it's easy to feel overwhelmed and agitated at times. A good workout of any kind helps alleviate those feelings, and can even help you to relate to others on the other side of the political spectrum.
The October/November edition of AARP Magazine had an interesting feature entitled "Younger Next Year," by Chris Crowley and Henry S. Lodge, M.D. There are many salient points, but for the sake of the article, we'll focus on the brain, and how it relates to happiness.
The authors differentiate between three parts of the brain - the reptilian, limbic; and thinking.
The reptilian is described as the purely physical brain, and has control centers for fear and aggression - it runs on negative reinforcement.
The limbic brain is the emotional brain, and is what separates mammals from reptiles. It is involved in love, play, social interaction; and the bond between parents and children. It is based on connection with others: collaborative work, leisure or sport..
The thinking brain is the language of thought and words.
The three parts of the brain are all wired together, and fitness involves all three. My reptilian brain takes over when I am in a race or any competitive situation: Push! Survive! Win!
The thinking brain takes precedence in a long run. I think of larger issues, try to figure myself out, or others. Why do they think the way they do? And why do I think the way I do? Democrat or Republican? Hillary or Trump?
The limbic brain is involved in the interplay in exercise. Commiserating over a hard workout; sharing training philosophies in-between sets on the bench press. Group Private Training sessions and runs certainly involve the limbic brain. I've had some of my deepest conversations in the midst of 12-mile runs from Long Branch to Asbury Park and back.
The authors feel that the interplay that involves the limbic brain is the key to happiness. Create your own positive environment, and get away from negativity, on television, in the workplace, or outside. Surround yourself with interesting people, and don't be afraid to interact with others that look, dress, or think differently. Don't let the reptilian brain take over your life!
Others see this election as a return to traditional values: respect for police and authority; a thought process of helping Americans, and America, first; "draining the swamp" of corruption in Washington; the return of "smokestack" jobs; taking the restrictions off of small businesses; restoring rural and small-town life; an end to illegal immigration and "political correctness.".
How does this relate to fitness? Exercise releases endorphins "the feel good drug" within your brain. With the constant drone of CNN, Fox, and MSNBC, and the tons of information, opinions, and lies on social media, it's easy to feel overwhelmed and agitated at times. A good workout of any kind helps alleviate those feelings, and can even help you to relate to others on the other side of the political spectrum.
The October/November edition of AARP Magazine had an interesting feature entitled "Younger Next Year," by Chris Crowley and Henry S. Lodge, M.D. There are many salient points, but for the sake of the article, we'll focus on the brain, and how it relates to happiness.
The authors differentiate between three parts of the brain - the reptilian, limbic; and thinking.
The reptilian is described as the purely physical brain, and has control centers for fear and aggression - it runs on negative reinforcement.
The limbic brain is the emotional brain, and is what separates mammals from reptiles. It is involved in love, play, social interaction; and the bond between parents and children. It is based on connection with others: collaborative work, leisure or sport..
The thinking brain is the language of thought and words.
The three parts of the brain are all wired together, and fitness involves all three. My reptilian brain takes over when I am in a race or any competitive situation: Push! Survive! Win!
The thinking brain takes precedence in a long run. I think of larger issues, try to figure myself out, or others. Why do they think the way they do? And why do I think the way I do? Democrat or Republican? Hillary or Trump?
The limbic brain is involved in the interplay in exercise. Commiserating over a hard workout; sharing training philosophies in-between sets on the bench press. Group Private Training sessions and runs certainly involve the limbic brain. I've had some of my deepest conversations in the midst of 12-mile runs from Long Branch to Asbury Park and back.
The authors feel that the interplay that involves the limbic brain is the key to happiness. Create your own positive environment, and get away from negativity, on television, in the workplace, or outside. Surround yourself with interesting people, and don't be afraid to interact with others that look, dress, or think differently. Don't let the reptilian brain take over your life!
Wednesday, January 11, 2017
Secrets of a 85-year marathon champ
My wife e-mailed me an article from the Dec. 28th New York Times, and titled it: "This is the Future You." Boy, I wish!
The article is about Ed Whitlock of Milton, Ontario. It's called "85-year-Old Marathoner Is So Fast That Even Scientists Marvel." Reading it, I could understand why.
In October, Whitlock became the oldest person to run the 26.2-mile event in under four hours, completing the Toronto Waterfront Marathon in 3:56.34.
Part of what appealed to me (and I think my wife sensed it) is the simplicity and purity of his training. No coach. No heart-rate or mileage gadgetry. No special diet or training formula. No pre-hab or rehab of any sort. Old sneakers. No stretching, and no medication, other than a supplement for his achy knees.
He's a self-reliant sort, gardening and shoveling snow, but has no strength-training regimen, otherwise.
What does he do? Lots of running - 3 to 3.5 hours at a time, around a loop in a local cemetery. He doesn't do it everyday, but for a 2:54.48 marathon at age 73 in 2004, he completed 43 training runs of three-hours each, approximately 20 miles long each time. That time, adjusted for age, would be a 2:04:48, just two minutes off the current world record of 2:02.57.
Like everyone (but less so!) age has slowed him. His pace this year was 9:01 a mile at the Toronto Marathon, while at age 73, he was doing an unbelievable 6:40 pace.
Also like other veteran runners, injuries have crept in - shoulder, knee, hip and groin. Before his most recent marathon he did "only" 16 of the 3-plus hour runs, which may make his finish that much more remarkable.
Okay, what makes Whitlock such an anomoly? A few factors. First, he's naturally talented. As a youngster growing up in London, Whitlock recorded a 4;34 mile. An Achilles injury ended his early running career, and due to work responsibilities and the fact "no one else was running," Whitlock cycled, walked, and refereed soccer upon moving to Canada, and didn't resume running until age 41.
This may be another reason for Whitlock's later success, as scientists feel his two decade layoff saved valuable wear and tear on his joints.
A third factor is Whitlock's size. While underweight by any reasonable standards, he is 5-7 and weighs between 110 and 112 lbs, not unlike the top marathoners in the world. He also has amazing genetics. Tested at McGill University at age 81, Whitlock had a V02 (the maximum amount of oxygen that can be consumed and used by muscles during exercise) max of 54. An average reading for an independent 81-year old is 20, while an Olympic long-distance runner or skier might score a 90. Whitlock's reading of 54 is considered unsurpassed for his age.
Whitlock also has retained a remarkable amount of his muscle mass, as pictures of him running in his 20's do not look very dissimilar to him today. An average person will lose 30 to 40% of their muscle mass in those 60 years - one of the more frustrating aspects of aging!
Dr. Michael Joyner of the Mayo Clinic, who studies performance and aging, feels Whitlock and other aging athletes haven't lost their "inner 13-year old." Although Whitlock, like most distance runners, is somewhat introverted, he still has a curiosity and passion about life that gets him out the door in the cold Canadian air for his long runs.
Maybe it's part of his British upbringing, but Whitlock is very matter-of-fact about it all. He admits he likes the attention of setting records. He claims not to feel a "runner's high" and doesn't even run for his health. I smiled when I read that racing brings him as much apprehension as joy.
"The real feeling of enjoyment, he stated, is getting across the finish line and finding out that you've done O.K"
I couldn't state it any better!
The article is about Ed Whitlock of Milton, Ontario. It's called "85-year-Old Marathoner Is So Fast That Even Scientists Marvel." Reading it, I could understand why.
In October, Whitlock became the oldest person to run the 26.2-mile event in under four hours, completing the Toronto Waterfront Marathon in 3:56.34.
Part of what appealed to me (and I think my wife sensed it) is the simplicity and purity of his training. No coach. No heart-rate or mileage gadgetry. No special diet or training formula. No pre-hab or rehab of any sort. Old sneakers. No stretching, and no medication, other than a supplement for his achy knees.
He's a self-reliant sort, gardening and shoveling snow, but has no strength-training regimen, otherwise.
What does he do? Lots of running - 3 to 3.5 hours at a time, around a loop in a local cemetery. He doesn't do it everyday, but for a 2:54.48 marathon at age 73 in 2004, he completed 43 training runs of three-hours each, approximately 20 miles long each time. That time, adjusted for age, would be a 2:04:48, just two minutes off the current world record of 2:02.57.
Like everyone (but less so!) age has slowed him. His pace this year was 9:01 a mile at the Toronto Marathon, while at age 73, he was doing an unbelievable 6:40 pace.
Also like other veteran runners, injuries have crept in - shoulder, knee, hip and groin. Before his most recent marathon he did "only" 16 of the 3-plus hour runs, which may make his finish that much more remarkable.
Okay, what makes Whitlock such an anomoly? A few factors. First, he's naturally talented. As a youngster growing up in London, Whitlock recorded a 4;34 mile. An Achilles injury ended his early running career, and due to work responsibilities and the fact "no one else was running," Whitlock cycled, walked, and refereed soccer upon moving to Canada, and didn't resume running until age 41.
This may be another reason for Whitlock's later success, as scientists feel his two decade layoff saved valuable wear and tear on his joints.
A third factor is Whitlock's size. While underweight by any reasonable standards, he is 5-7 and weighs between 110 and 112 lbs, not unlike the top marathoners in the world. He also has amazing genetics. Tested at McGill University at age 81, Whitlock had a V02 (the maximum amount of oxygen that can be consumed and used by muscles during exercise) max of 54. An average reading for an independent 81-year old is 20, while an Olympic long-distance runner or skier might score a 90. Whitlock's reading of 54 is considered unsurpassed for his age.
Whitlock also has retained a remarkable amount of his muscle mass, as pictures of him running in his 20's do not look very dissimilar to him today. An average person will lose 30 to 40% of their muscle mass in those 60 years - one of the more frustrating aspects of aging!
Dr. Michael Joyner of the Mayo Clinic, who studies performance and aging, feels Whitlock and other aging athletes haven't lost their "inner 13-year old." Although Whitlock, like most distance runners, is somewhat introverted, he still has a curiosity and passion about life that gets him out the door in the cold Canadian air for his long runs.
Maybe it's part of his British upbringing, but Whitlock is very matter-of-fact about it all. He admits he likes the attention of setting records. He claims not to feel a "runner's high" and doesn't even run for his health. I smiled when I read that racing brings him as much apprehension as joy.
"The real feeling of enjoyment, he stated, is getting across the finish line and finding out that you've done O.K"
I couldn't state it any better!
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