Studies now link an increase in certain health risks with the consumption of soda. For four years, researchers tracked the soda drinking habits of 50,000 women. When women went from drinking one regular soda drink a week to at least one a day, they gained an average of 10 pounds during the four year period.

An increase in body weight was also seen when consuming fruit drinks, but not with diet soft drinks. In another study of 90,000 women, those who drank soda or fruit drinks daily had about twice the risk of developing diabetes compared with those who drank soda less than once a month. (Time to re-think those 44oz “happy hour” drinks at your local Sonic or Big Gulp)

Currently, the federal government is considering its first-ever warning that soft drinks can cause unhealthy weight gain. While soda sales have nearly doubled during the past 20 years, so has the percentage of obesity. Battle lines are being drawn and the debate is heating up.

Here are some questions to ask yourself:

• Should a warning be issued concerning weight gain and soda consumption?
• Should there be a ban on soda commercials during children’s television programs?
• Should soda be eliminated at school? Currently the sale of soda helps fund many school activities.
• Most importantly, Ask yourself just how much soda do you consume in a week? (Or per day for those soda addicts)

According to the new book “Eat This, Not That!” by David Zinczenko and Matt Goulding,  the average kid today consumes 180 calories more a day compared to kids in 1989. People wonder where all of those extra calories go,unfortunately with the sluggish inactive lifestyle that many of todays youth have, they turn into some pretty staggering health consequences.

For example, only 2 percent  of children between the ages of two and 19 are getting their five main recommendations for a healthy diet (laid out in the USDA’s Food Guide Pyramid). What’s worse, a study of 4,000 children of that same age group showed that the overwhelming bulk of their nutrients come from fortified cereals and fruit drinks. And 25 percent of kids’ vegetable intake comes from french fries. If kids are relying on Frosted Flakes, Hawaiian Punch and the deep fryer for their nutrients, then we know there’s a problem.

The best thing about this book is that it acknowledges indulgence and a tendency to eat out instead of in. They don’t say “Don’t eat out!” Instead they tell you the best way to indulge without going overboard. This is a book that recognizes American eating habits and then gives us the option to choose something healthy. It is a great reference guide and eye opener for all parents who are trying to be more proactive in what their families (and Children specifically) are eating.

This book seems to be catching a wave since I first heard of it on  the mns.com web site ( http://today.msnbc.msn.com/id/23503078/?pg=4#TDY_MH_Kids  ) I then decided to check it out at my local book store. When going to Barnes and Noble this book had a list of buyers with this on order. To read more on what this book is about or to order a copy for yourself you can visit www.barnesandnoble.com (search words: Eat this Not that).

What rate of perceived exertion (RPE) means.

The rate of perceived exertion is used to gauge your intensity in cardio workouts. Here are some distinct levels. Typically after RPE 6-7 you cross your anaerobic threshold and this is when your body stops using your body fat as it’s primary source of energy.

RPE 1-2: very easy; you can converse with no effort.

RPE 3: Easy; you can converse with almost no effort.

RPE 4: Moderatly easy; you can converse comfortably with little effort.

RPE 5: Moderate; conversation requires some effort.

RPE 6: Moderatly hard; conversation requires quit a bit of effort.

RPE 7: Difficult; conversation requires a lot of effort.

RPE 8: Very difficult; conversation requires maximum effort.

RPE 9-10: Peak effort; no-talking zone.

For your reference when reading www.shape.com or Shape Magazine.

While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle is more dense than fat, women tend to lose inches when they strength train.

So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help women to slim down! Women, in fact, are more likely to tone up from a strength training program rather than bulk up. Research shows that women can add up to 35% lean muscle and end up looking thinner, feeling stronger and being firmer.

Our society and pop culture seem to associate weight training with oversized muscles, but that’s just one avenue, which is extremely difficult for most people (including men) to achieve.

Women with an intense fear of becoming large (likely due to these images, bodybuilding magazines, and myths) as a result of weight training are at a disadvantage when it comes to their health.

The problem most women run into isn’t building too much muscle, but not building enough. This sets them up for increased risk of osteoporosis later in life, as well as a reduction in muscle mass of about 2-5% per year, which has an adverse affect on metabolism (and can result in weight gain).

-LK36

So what’s with metabolism? A faster metabolism may make weight management easier, because you may burn more calories even when at rest. While there are some factors surrounding metabolism that are impossible or difficult to change—age, heredity, hormones, certain medications, and medical conditions such as hypothyroidism—there are ways you can give yourself a boost.

Tone Up: You can boost your metabolism by building muscle mass through exercise and physical activity. The more muscle mass you have, the higher your caloric burn rate will be throughout the day. On the flip side, under-used muscles can fill up with fatty deposits and become less metabolically active. (Hello Cottage Cheese!)

Boost your exercise benefit: You already know that you burn calories when you exercise. But did you know that you may continue to benefit from your workout and burn calories for a few hours after you’ve packed away the gym shorts? You can try splitting your physical activity into two moderately paced half-hour sessions each day. For example, take a brisk walk or do some other aerobic exercise in the morning, then focus on strengthening your core muscles in the afternoon or evening. This split strategy may help keep your metabolism higher. 

Eat sensibly and eat well:  Going on “crash” or very low-calorie diets can slow down your metabolism. Your best bet is to watch portion sizes and eat a well-balanced diet . If you need help with creating a more healthy diet I suggest making an appointment with a registered dietitian for help getting started.

Don’t skip Meals:  Go for mini meals. They’re not for everyone, but eating five or six mini meals instead of three squares may help you keep your metabolism humming throughout the day. Consult you physician and or a dietitian before changing your eating habits. It is important that your calories and nutritional quality have to remain the same whether you’re eating three meals or six. But if you’re disciplined, this strategy may help you feel less hungry between meals, so you’re less likely to overeat.

Prep: 10 min

Cook: 3 min

INGREDIENTS

• 2 tablespoons green peppercorns, drained
• 1 cup coarsely chopped cilantro
• 1 tablespoon olive oil
• 1 pound Chinese yardlong beans
• 4 cloves garlic, finely chopped
• 2 teaspoons brown sugar
• 1 small red chile pepper, seeded and chopped fine
• 2 tablespoons water

DIRECTIONS

1. In a small bowl, using the bottom of a glass or jar, crush the peppercorns into a coarse pulp. Stir in the cilantro.
2. Heat oil in a large wok or skillet over medium-high heat. Stir in beans, garlic, brown sugar, chile pepper, peppercorns and cilantro. Stir-fry for 45 seconds. Pour in the water and cover to steam for about 2 minutes. Serve immediately.

Here’s a simple method for making homemade pizza–it can be on your table in 40 minutes!

This recipie is brought to you by www.eatbetteramerica.com

 Prep Time: Approx 20min

Start to Finish: Approx 40min

Makes 6 servings

Estimated Nutritional Information

1 Serving: Calories 340 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 55mg; Sodium 360mg; Total Carbohydrate 35g (Dietary Fiber 2g, Sugars 5g); Protein 22g, Percentage Daily Value Est: Vitamin A 10%; Vitamin C 25%; Calcium 25%; Iron 15% Exchanges: 2 Starch; 0 Other Carbohydrate; 1 Vegetable; 2 Lean Meat; 1 Fat, Carbohydrate Choices:  2 
*Percent Daily Values are based on a 2,000 calorie diet.

My Pyramid Servings: 1 oz-equivalents Meat & Beans, 1/2 c Vegetables, 1/2 c Dairy, 1 tsp Fats & Oils, 2 oz-equivalents Grains

Are you confused on what the food manufacturers are giving as descriptions or are trying to give you as information on what you are buying? If you are as confused as most people, here are a few “definitions” for those who are trying to make the effort and watch what they eat.

Serving Size

Serving per Container

Amount per Serving

Calories

Calories from Fat
Nutrition labels list the number of calories contributed by the fat in the food. Fat provides more calories per amount than carbohydrate or protein—and its consumption may be linked to disease—so be sure to balance high-fat foods with foods that contain lower amounts of fat.

Fat and Cholesterol

Fiber

Percent Daily Value (%DV)

Vitamins and Minerals

Ingredients

Serves: 2

Ingredients

1 cup Chinese julienned cabbage
1 cup julienned Bok Choy
1 cup bean sprouts
1 cup Chinese long green beans
½ cup julienned carrots
1 teaspoon chopped ginger
1 teaspoon chopped garlic
1 teaspoon soy sauce
½ teaspoon sesame oil
1 tablespoon Chicken Stock
8 ounces salmon fillet, grilled

Directions 

·  Grill salmon for 3 minutes on each side. Finish in a 350-degree oven for 5 minutes. 

·  Heat wok, and add sesame oil. 

·  Then, add long green beans, followed by carrots, bean sprouts, cabbage, bok choy, ginger, and garlic. Sauté over medium heat for 1 minute. 

·  Add chicken stock and soy sauce and cook until vegetables are tender. 

·  Serve immediately with grilled salmon.

I have recently came across a billboard for Wireless Amber Alerts. In today’s world we can put the word out quicker about an abducted child. Not everyone is on the freeway to see those information boards when an amber alert is posted. Sometime the vehicle being looked for might be on surface streets in a parking lot, etc. There is a new way to communicate to the nation and save a child’s life! You can register your mobile phone at www.wirelessamberalerts.com . Your number will not be given to a third part or sold for marketing. If your a parent this could save your child’s life someday. Lets do everything we can to keep them safe. Thanks everyone

-LK36

Too many hours spent hunched in front of a computer does a number on your neck, back, and posture…not to mention some cool headaches from time to time. When your arms are in front of you all the time, your chest gets tighter and tighter as well as your back being constantly stretched forward.

If you are someone who works at your desk for over 3 hours a day you need to pause once an hour to open your posture back up. Stretch your chest using the wall and side to side neck stretches. (if you have access to a trainer ask them about proper form when stretching the neck and chest.) For those of you that do not,  1. simply sit up straight and tilt your head to each side, and front and back, hold each position for 15-20 seconds. 2. For the chest stretch on the wall simply grab a door jam and turn away from the arm grabbing the jam. Be sure to ease into the stretch. It should feel uncomfortable but not hurt. Remember to breathe, please do not hyperventilate

Now for you corporate athletes…your gym workouts should combat your posture your in all day. If your workout does not address your posture and correct the tightness, please see a trainer and get on the right track, you may be a type A personality…that is in your corporate world your type A…let the expert  at the health club take the type A role and fix you so you can keep driving corporate America

As usual please feel free to ask questions if you have any…don’t be shy

-LK36

Serves 2

Prep Time: 10 Minutes

Cooking Time: 30 Minutes

1 teaspoon olive oil

1/4 cup finely chopped onion

1/4 cup finely chopped carrot

1/4  cup finely chopped celery

1 garlic clove, minced

1/2 teaspoon dried thyme

1/4 cup dried cranberries

1 cup low-sodium chicken broth

3/4 cup wild rice, rinsed under cold water

Heat olive oil in a medium saucepan. Add onion, carrot, celery, and garlic, and saute’ until softened. Add thyme, dried cranberries, and broth.

Add rice to the vegetables and cook according to rice package directions (about 30 minutes). Serve as a side dish with a Cornish game hen.

Nutrition Rankings (aprox) per serving: (1/2 hen, 1 1/2 cups of rice):465 Calories, 7g fat(14% of calories), 2g saturated fat, 57g carbohydrates, 34g protein, 5g fiber, 55mg calcium, 3mg iron, 102mg sodium.

Hey everyone,

Sorry I was missing for awhile, I have been busy with clients, students, and arguing some traffic tickets

I came across a movie that really moved me in quite a few ways. It is Lions for Lambs by Robert Redford. It stars Robert Redford, Tom Cruise, and Meryl Streep. Those of you interested in politics, government, international relations, news media, and war this is a must see. There is also a very good idea brought up in the movie about what we should do with the Junior year in American High Schools. Attached is the part of the movie discussing this issue.

http://www.youtube.com/watch?v=j_V00FIePek

Click on the link above to see the students discussing the idea. Thanks you all for your time.

-LK36

 This Column goes out to someone who recently went to visit a high altitude city and tried to workout right off the bat….but almost ended up right on the floor….

WHAT IS MOUNTAIN SICKNESS ?

Severe forms of the illness may be life threatening because of pulmonary or cerebral edema. Symptoms of headache, malaise, and decreased appetite are fairly common amongst individuals traveling to altitudes greater than 8,000 ft — although this can occur at lower altitudes. The mild forms of mountain sickness can usually be treated with rest, hydration, analgesics (eg. ibuprofen), and alcohol avoidance. If you are already experiencing these symptoms do not go to higher altitudes.  Individuals who have already experienced an episode of mountain sickness are at risk for future trips and should seek medical advice.

Severe forms are characterized by severe shortness of breath, cough, severe headache, confusion, or hallucinations. This may progress to coma and death. This is a medical emergency. Immediate descent to lower altitude, administration of oxygen, and medical attention are required.For more indepth information on the effects of Higher Altitudes please visit http://www.hastc.nau.edu/frameset-altitude.html

MyPyramid Servings 1/2 c Dairy, 4 oz-equivalents Meat & Beans

Hey everybody,

So those of you that personally know me, know how often I say “the human Brain is the smartest thing on the planet!” It has always been an inside joke between me, clients, and students. Well, last night I watched a show on the Discovery Channel called The Human Body: Pushing The Limits, characteristics that make the human brain powerful.

I am not sure if it was a one time show (I do know this will be replayed until tomorrow but you can check times and TV schedules at Discoverychannel.com), but if it is an on-going new show, I am one loyal viewer from now on! The episode that I was watching was covering the Brain and Reaction, with a Team of Firefighters trapped in a forest fire, Hunger and Choices, Hunger/Starvation Mode/ and Energy Conservation, NASCAR and Drivers Brains Over Heating, Dreaming, (That there is no explanation as to why the brain dreams),  and Einstein’s formula (E=MC2) and how it came to him in a dream were he was ridding a sleigh @ the speed of light.

It is clear that no organ is more mysterious than the brain. It truly is powerful and you can control more than you know about your body.  I know I am a nerd, but non the less it was a great show. I recommend finding this episode and watching it at www.dsc.discovery.com/video/ .