Exercise and Wellness for Every Body

Zumba Craze! I'm in.

2011-01-10T22:01:00.000-05:00

A lot of my friends and family members ask me about Zumba and if it's just another "fad" or "craze." Well, if it is either of them, count me in! I'm hooked!!

If you have ever loved dancing at any point in your life--whether it be tapping on stage, dreaming of being a prima ballerina or if you only dance in your living room when nobody is looking--then Zumba is for you, too. Group fitness classes can be intimidating to attend-I am the first one to admit that. Although I am a health professional, I can be clumsy sometimes...and, for some reason, always when there is a step involved. Needless to say, I was a bit shy when I entered my first Zumba class. I stood in the back, and hoped that no one would notice if I messed up a step or turned towards to the wrong side.

When the music started and the warm up song began, not only did I lose all of my initial fears and insecurities, but I also gained a sense of confidence in myself that I could do it. The steps were easy to follow, the beat of the music helped me keep time and the energy of the instructor and the participants was contagious! It felt like I was dancing with easy choreography-and although it was a strenuous class, it was more fun than anything else! I have been missing an aerobics-style class like this in my life for far too long. You can burn approximately 450 -750 calories per class! And that seems to be just a rough estimate! It could be more than that depending on the intensity and length of the class.

Here is the link to the official Zumba website:
http://www.zumba.com/us/

I am not one to promote a specific product, but ever since I started taking these classes, I have been wishing everyone could try it at least once! The smile I have after the class is one that lasts well into the following day... That is always a great way to be walking around!

After my first class, I was feeling some soreness in muscles I haven't felt in a while. The second class, my muscles already remembered the moves so it didn't feel as intense as the first class. The next class, I found it easier to loosen up and enjoy myself and by the fourth class, I was hooked--and happy about it. Work/travel/commitments can get in the way of my participation, so I decided to also invest in the dvds. I am not condoning the purchase of items--just reporting what I've done and seeing if it works so I can help with your decision-making processes. So far I have not had the opportunity to use them at home, but will have some time later this week, so I can report how the dvds compare to the class.

My one observation from my experiences is that when you take group fitness classes, you tend to push yourself harder and work longer...when I'm by myself, it can be easy to cheat on some of the moves/exercises. My suggestion: don't cheat yourself and take the class whenever possible. It's great for socialization as well as muscle tone, weight loss and overall health and wellness.

Happy Dancing!!

Helpful Hints for the "Season of Eating"

2010-11-23T21:11:00.000-05:00

Happy Thanksgiving! And welcome to the "Season of Eating!"

I have included a link to a practical and helpful website: http://www.active.com/. There are great tips for being aware of what and how much you eat. The site also has wonderful articles on exercise, training, starting out, stretching, nutrition, etc.

Active.com: 10 Tips to Control Your Weight This Holiday Season

What I've always told my clients that I hope helped during the holidays (try one or two out and see if they help):

* Use a smaller plate to eat from and pretend you don't want your food to touch (you take less).
* Eat a salad or have some broth-based soup prior to the main course to create more fullness to avoid overeating. If there is no salad/soup, drink sips of water between every 2-3 bites, putting your fork down each time.
* Allow yourself a taste of everything--but instead of heaping portions served with a huge serving spoon, use a tablespoon to serve and only take two tablespoons of the sides.
* Take small forkfuls and chew slowly--truly savor the flavors.
* Make sure you eat breakfast and lunch so that you can help stave off the urge to binge.
* Enjoy dessert but see if you can split it with someone.
* If you are imbibing, try to drink water between each alcoholic beverage or create mixed drinks such as seltzer and wine to create a spritzer while cutting calories and increasing hydration.
* Offer to help set up and/or clean up--moving will help to burn some calories while helping the host

Taking a holiday morning walk will help focus your awareness for the day--include family and friends on the walk if possible. Being active the day after Thanksgiving also helps burn off what we took in the prior day/night. Shopping burns calories, but remember to pack a snack like an apple, baggie of pretzels, granola, for example, in order to keep your blood sugar even and keep the temptations for high fat and high sugar treats at the food courts and checkout lines at bay.

Be self-aware, savor the flavor and have a wonderful Thanksgiving!

My Own "Eat, Pray, Love" Experiences

2010-11-04T21:21:00.000-04:00

Alright...for the sake of honesty and credibility, I should admit that I have not finished reading the published book. (I actually made it through the first few pages before I realized that treadmill workouts do not mix with reading.) That being said, however, the title seems to fit so many of my experiences in life, including the most recent. Let me explain...

Earlier this summer, I decided to let all of my "be good" rules sit on the sidelines and ate what I wanted (when I wanted), had more drinks than I normally would have, didn't do much exercise, and just had fun without letting myself think about the consequences. And it was fun while it lasted...and surprisingly cathartic. It made me realize how much pressure I had put on myself for years to stay in shape for my job in the fitness center or whatever it was I was doing rather than focusing on my health--like I told all of my clients to do. It felt nice to be free of the constraints I had placed on myself.

Now comes the "Eat, Pray, Love" reference. I started to feel sluggish, a bit uncomfortable in my own skin, my asthma had gotten a little worse and I stopped fitting into the new clothes I had purchased for my new sales job. It was when I couldn't fit into the pants I had just bought earlier in the summer that made me decide to end the "break" I allowed myself. I ended up gaining just under twenty-five pounds in a short period of time. (insert gasps here)

I bought a used treadmill (barely used-so it was pretty new at a used cost) and started tracking my food intake, focusing on portion control and really listening to my body to tell me when I was truly hungry and when I was full. Although I always knew what it was like for my personal training clients to start new lifestyle changes, this time felt different for me.

The "Eat" in the title of the popular book has come full circle for me. I was eating practically everything and now I eat for health and what's best for my mind and body. I leave room for some treats every now and again, but an interesting observation is that I no longer crave those treats like I used to. The mid-afternoon candy crave has all but disappeared and the almost daily potato/carb longing is non-existent. I always hear about various diets, fads, pills, etc and have heard about professionals trying them out in order to report first-hand what the diets do to their bodies. What did I do? I just started eating what made me feel good after I ate it. I am loosely following the Eat Right for Your Type diet which recommends that you eat certain foods for your blood type and avoid others. So far, I'm feeling very happy with how my body is responding. I am no longer feeling heavy or tired after a meal and any occasional indigestion I would have is no longer occurring.

"Pray" could mean so many different things to so many different people. For me, during the summer, I didn't listen to what my body was saying at all. And now, I am paying attention, adding in relaxation exercises for myself to manage my stress levels and respecting what my mind and body is telling me. For me, "praying" is a form of meditation rather than just a religious action. It might be vastly different for others or even for me at another period in my life, but for now it's a wonderful window into myself.

"Love" is also an umbrella word that can cover many definitions. During this experience, I've learned to love myself-which had always been elusive in the past. I found love within...and appreciation, respect and sense of self I don't recall having (at least in my recent past). Instead of letting the world, society, my clothes, my weight, my job, etc. define me, I am finally beginning to define myself for myself. And it is something I wouldn't have expected to find out of this strange journey. None of this was planned or even considered--I just made a decision to let everything go and here I am...finding myself in a new place and being excited about it.

I'm sure I will eventually read another person's journey around the world, but it's fascinating to have my own personal experience without leaving too far from home.

I am puzzled by my own audacity to publish this for all to see (I am typically very private), but I thought that this was too profound to not share it. It's possible that because the Internet is so vast, it's easy to share when you can imagine sending words out into that infinite world and not having anyone read them.

And for those who are curious about my weight...I have lost 14 pounds of the almost 25 I gained, but am able to run more than I have in years. So although I might have weight to lose, I feel healthier than I have in many years.

Wishing you luck in your own personal journeys and discoveries...

Get a Jumpstart on Your Resolutions!

2009-11-23T21:15:00.007-05:00

Why wait until the New Year to set your health and wellness goals or to start making smarter choices? There is no better time than the present to take even the smallest step towards a healthier direction.

Setting S.M.A.R.T. goals help to not only keep you moving forward, but also focus on your progression and destination.

S = Specific. The goal should outline in detail what you are working towards. For example: “I want to lose ten pounds” rather than “I want to lose weight.”

M = Measurable. Choose a goal that can be measured with progress. For example: “I want to lose six inches off my waist in the next six months.” This allows for measurements throughout the six months to ensure that you are on track or if changes to the plan need to be considered.

A = Attainable. Goals should be set high enough to challenge you, but with the knowledge and belief that it can be reached.

R = Realistic. This does not mean it should be easy. A plan needs to be set up that will offer realistic options to attain the goals. For instance: Walking 10,000 steps throughout day may be more realistic than walking five miles all at once on a treadmill if you do not have more than an hour to devote to fitness within your day.

T = Timely. There has to be a time frame for a goal or else the commitment level may decrease. “I want to lose ten pounds by April 15, 2010” is a specific, measurable, attainable, realistic and timely goal.

Write down your goals, share them with someone for accountability, mark your calendar to periodically measure your progress, and adjust the plan accordingly. Getting focused before the holiday hustle begins will strengthen your resolve when making choices at family/holiday meal times, planning for meals/smart snacks on the go instead of grabbing fast food while shopping and deciding to park farther and walk rather than hunt for a close parking spot. All of the little things we can do now have the potential of adding up to a big head start on the New Year. Remember--as long as you keep moving, you'll keep moving in the right direction!

"It's not that some people have willpower and some don't. It's that some people are ready to change and others are not." ~James Gordon

Fend Off Colds and Flu

2009-10-15T20:35:00.002-04:00

When it comes to colds and the flu, prevention is key since there are no known cures for these illnesses. However, there are simple things we can do to keep ourselves and those around us healthy .

For example, The Center for Disease Control and Prevention recommends that we “Take 3” actions to fight the flu:

1. Take time to get a vaccination.

· While there are many different flu viruses, the seasonal flu vaccine protects against the three seasonal viruses that research suggests will be most common.

· The seasonal vaccine will not protect you from the 2009 H1N1 strain of swine flu.

· Vaccinations are especially important for people at high risk for flu complications, including pregnant women, children, and people with chronic health conditions like asthma, diabetes or heart and lung disease.

2. Take precautions each day.

· Cover your nose and mouth with a tissue or your elbow if you have to sneeze or cough. Throw the tissue away after using it.

· Wash your hands often with soap and water for at least 30 seconds. If soap and water are not available, use a hand sanitizer.

· Avoid touching eyes, nose and mouth.

· Limit contact with sick people. If you are sick, avoid contact with others until your fever has been gone for at least 24 hours.

3. Take flu antiviral drugs if prescribed by your doctor if you become sick.

· Antiviral drugs are given to those who are very sick and in the hospital or to those who are at high risk with high risk factors such as pregnant women, children, and those with chronic health conditions.

Natural Ways to Fight Off a Cold

Three of the top prevention tips for fending off a cold are the same as for preventing the flu – wash hands, use tissues or your elbow to cover coughs and sneezes, and avoid touching eyes nose and mouth where germs can spread. But here are a few other ways to reduce your chance of catching colds.

1. Got water? Make sure you drink enough fluids to remain hydrated since water helps flush our bodies of toxins. Check the color of your urine to determine your hydration level. The clearer it is, the better. If the color is dark yellow, try to drink more liquids.

2. Get some fresh air. Bundle up and get outdoors, even for a few minutes each day. Staying inside increases your risk of a cold or the flu by: drying out your body from the heat and because there are more people inside with circulating germs.

3. Let’s get physical! Doing aerobic exercise causes an increase in your body’s natural disease-fighting white blood cells. Exercising regularly can also cut the number of days a person suffers from colds and the flu by half!

4. Eat a rainbow! Go for the colorful foods such as dark green, red and yellow fruits and veggies. The more colors, the more nutrients. These foods contain phytochemicals, the natural chemicals in plants that give us the super vitamins to help boost our immune system.

5. Yummy yogurt! Eating a cup of low-fat yogurt each day may reduce your risk of colds by 25% according to some studies. Plus, you get some calcium.

6. Beat the butts. Avoid smoking or quit altogether—statistics show that frequent, severe colds affect heavy smokers.

7. Cut back on the cocktails. Heavy alcohol consumption suppresses the immune system and dehydrates your body.

Source:WebMD

To find out more information on colds and the flu season, refer to the following resources:

Flu.Gov: http://flu.gov

Center for Disease Control and Prevention: http://cdc.gov

U.S. Department of Health & Human Services: http://www.hhs.gov

Medline Plus: http://medlineplus.gov

WebMD: http://www.webmd.com

When Good Foods Can Be Bad: How to Avoid Drug-Food Interactions

2009-08-11T20:44:00.002-04:00

There are over two million adverse drug reactions and over 100,000 deaths per year that could be prevented by asking questions and reading the labels and pamphlets provided with each prescription and over-the-counter drug. If there is something that seems unclear, ask the doctor and/or pharmacist to clarify the point for you.

Sometimes harmless foods we eat, or when we eat them, can pose a real threat to our health when combined with prescription and over-the-counter medications. For example, drinking grapefruit juice may interfere with some calcium channel blockers and cholesterol-lowering drugs. The chemicals in the juice and fruit pulp affect how the medicine is broken down in our bodies resulting in higher levels of the drug in the blood stream and an increased risk of serious side effects.

The following are some examples of drug interactions with food and beverages:

Alcohol: can increase or decrease a drug’s effectiveness
Grapefruit Juice: as mentioned above, can increase the level of drug in your blood stream.
Licorice: can increase the risk of Lanoxin toxicity (digoxin-used to treat congestive heart failure and abnormal heart rhythms) and decrease the effects of blood pressure drugs and diuretic medications.
Chocolate: excessive chocolate intake may sharply increase your blood pressure when combined with MAO inhibitors. The caffeine in chocolate interacts with stimulant drugs such as Ritalin and can increase its effect, and decrease the sedative effects of drugs such as Ambien.

Dietary supplement and drug interaction examples:

St. John’s Wort: decreases the blood levels of certain drugs in the bloodstream such as Lanoxin, cholesterol-lowering medications and erectile dysfunction medications.
Vitamin E: combined with blood-thinning medication (i.e. Coumadin) may increase the anti-clotting activity and increase your risk of bleeding.
Ginseng: may also increase the risk of bleeding when taken with Coumadin, heparin, aspirin and non-steroidal anti-inflammatory drugs such as ibuprofen, naproxen and ketoprofen. MAO inhibitors taken with ginseng can cause headaches, nervousness, trouble sleeping and hyperactivity.
Ginkgo Biloba: can decrease the effectiveness of anti-seizure medications such as Tegretol, Depakote or carbamazepines.

Some tips about drug-food interactions to remember:

Read all directions, warnings, interactions and precautions printed on the pamphlets, including all over-the-counter medications.
Drink a full glass of water unless told otherwise by your doctor.
Do not stir medication into food or drinks to avoid changing how the drug works in your body.
Do not take vitamins and minerals at the same time as a drug due to the potential problems when combined with a drug.
Do your research, ask questions and be sure you know which foods to avoid, when to take the medication (with or without meals) and if over-the-counter supplements or drugs will be a harmful combination. (i.e. some cough syrups should be avoided if you are on blood pressure medication.)
Make sure to tell your doctor and pharmacist of all supplements and over-the-counter medications you might be using, even if they are not on a daily basis.
Keep a list of all medications, supplements, over-the-counter drugs and any vitamins and minerals you are taking to your medical appointments as well as when you pick up any new prescriptions to go over the information with your pharmacist.

For more information, refer to the Food and Drug Administration’s website specific to drug interactions and the other listed resources. http://www.fda.gov/forconsumers/consumerupdates/ucm096386

Resources:

www.fda.gov (Food and Drug Administration)

www.familydoctor.org

www.Mayoclinic.com

Exercise and Arthritis Go Hand in Hand

2009-07-28T22:41:00.002-04:00

Many mistakenly believe that exercise will damage arthritic joints or cause further pain and discomfort. That misconception couldn’t be further from the truth. Exercises designed for those with both osteoarthritis and rheumatoid arthritis have been proven effective and beneficial for:

maintaining normal joint movement
increasing muscle flexibility and strength
maintaining/decreasing weight which reduces pressure on the joints
keeping bones and cartilage tissue strong and healthy
improving cardiovascular fitness
reducing stress, anxiety and depression
improve sleep and day-to-day functioning

Speaking with your doctor, physical therapist and/or certified fitness professional will be the best place to start in order to create a program specific to you as an individual taking into consideration the type of arthritis you have and the severity of it. The Arthritis Foundation also offers courses through their website designed especially for those dealing with arthritis such as the People with Arthritis Can Exercise (PACE) and the Arthritis Self Help Course (ASHC). (www.arthritis.org)

The Arthritis Foundation provides information on water-based exercise, which is not only a gentle and safe way to exercise your joints and muscles, but also a way to relieve arthritic pain and stiffness. There are resources for other types of exercise such as walking, flexibility training, range of motion exercises and endurance training.

Other reliable and informative resources include the American Council on Exercise, Cleveland Clinic and The Johns Hopkins Arthritis Center.

American Council on Exercise: www.acefitness.org

Arthritis Foundation: www.arthritis.org

Johns Hopkins Arthritis Center: www.hopkins-arthritis.org

Cleveland Clinic: www.arthritis-advisor.com

American College of Rheumatology: www.rheumatology.org

WebMD: www.webmd.com

Great Ways to Fit in Physical Activity

2009-05-26T14:50:00.003-04:00

Don’t like to “exercise” or “work out”? No worries. Here are some great tips on how to fit physical activity into your daily routine:

While golfing and using the golf cart, try to park farther from your ball and walk more. Or, if you have more energy that day, try walking the entire course.
Try parking farther from your destination to get in a few extra steps or hop off of the subway or bus one stop sooner to get in some personal mileage.
Get off of the elevator a few floors from where you are going and walk up or down the rest.
Try playing a new activity with friends, family or with a club such as: tennis (try singles), golf, badminton, walking/hiking clubs or tours, cycling, swimming, dancing (ballroom, country line dancing, etc.), community center activities, or volunteer activities like Habitat for Humanity (you end up being active and proactive at the same time!).
Do your own housework (it burns more calories than you might think) and your own gardening.
Stand up and sit down while talking on the phone or march in place.
Take walks on the beach, boardwalk, along trails on vacations or day trips.
Walk around your house each time you use the bathroom to get in extra steps or if you are at work, try using a bathroom on a different floor.
Do balance training throughout the day:
*Stand on one leg while waiting in line at the bank, grocery store or theater lines.
*Rock back and forth lifting your heels and toes as you stand in line or while brushing your teeth.
*Try to stand up and sit down without using your hands/arms-but have them ready to steady you if necessary.
*While going to get your mail or walking in your home, pretend you are walking on a balance beam-one foot in front on the way up (but always 1 at a time on the way down).

As long as you keep moving, you’ll keep moving in the right direction!

Kristin Sprows, BS, CPT

"Using Video Games as Exercise-for Mind and Body"

2009-05-07T20:32:00.001-04:00

Video game-based exercise is becoming increasingly popular with not only children and families, but with senior centers, rehabilitation and fitness centers, and school systems. Although video games should never replace traditional physical activity or exercise routines, there are health benefits to them that are gaining attention and respect from physical therapists, doctors and researchers alike for activity and rehabilitation supplementation.

“Exergaming,” the term used to describe video game-based exercise, has been shown to improve cardiovascular endurance, muscle tone/strength, balance and cognitive function. It can also create a level of socialization that other sedentary and solitary games and activities do not offer. Exergaming allows grandparents to bowl or play golf or tennis with their grandchildren without the associated physical risk involved with the actual activity. It can bring groups of people together, offer a fun option for families rather than sitting and watching television and reintroduces physical activity as an enjoyable time rather than a chore. The convenience and affordability is unbeatable. For those who are not comfortable in a fitness center setting, this is a viable option as a supplement to traditional exercise or to use when the weather is bad, work to improve balance, post-rehabilitation for an injury, or to prevent workout boredom. The level of play can also be adjusted to accommodate the players’ abilities.

In the December issue of Psychology and Aging, a study suggests that the cognitive functions of older people may be retained or improved by playing complex video games. The Silverado Senior Living Center in San Juan Capistrano in California, an assisted living facility for those with Alzheimer’s and other forms of dementia, uses the Nintendo Wii Sports as a form of moderate physical activity and socialization for the residents. Not only does it help bring people together each day, but it also gives them a sense of purpose which, in turn, increases their sense of value according to a spokesperson for the U.K. Alzheimer’s Society.

The University of Aberdeen in Scotland and the UK’s National Health Service have begun a four month study on people over 70 years of age to see if there are any changes in balance after using the Wii Fit regularly. Wii Fit includes a balance board (which sits about 1 inch off of the floor) that provides feedback to you on your performance. The fitness training involves aerobics, yoga, strength training and balance games. The results seem positive; however, the study conclusions have not been reported as of yet.

The initial results from a pilot study done at Southern Cross University in Australia are also positive and promising for those with Parkinson’s. The Wii Fit helps to develop muscle strength and coordination that will help to reduce the risk of falls. It aids in building confidence, overall fitness levels and body awareness (knowing where your body is in space) which are necessary for maintaining balance.

The Wii Sports game includes tennis and boxing as options for more cardiovascular physical activity, although traditional exercise will provide an increased benefit. The baseball, bowling and golf games within the Wii Sports do not burn as many calories but may aid in training to return to the actual game. The Wii Fit monitors your progress and exercise frequency, which increases accountability and provides positive feedback and encouragement.

There are some risks involved, as with any physical activity, with Exergaming. Be sure to discuss your planned activity with your doctor prior to attempting to play, make sure you warm up and take stretch breaks during the activity and then cool down afterwards. Some overuse injuries have been reported in those who try to do too much, too often and at too high a level. As with any activity, start at a lower level and slowly increase the difficulty and playing time. The exercise benefit does outweigh the risk of injury, according to Professor Darren Rivett, the spokesperson of the Australian Physiotherapy Association. The games have also been used as “Wiihabilitation” of stroke and accident victims in many facilities.

Dance Dance Revolution, created by Playstation, is another example of Exergaming that features dance challenges with great music. There is a mat that you stand on and follow the arrows on the screen to know where you place your feet along with the music. It is popular with all ages, although Dancetown might be more appropriate for the older crowd. Dancetown has more songs that would be more enjoyable and is toned down from the original Dance Dance Revolution game. Playstation also has a game called Dancing with the Stars that is based on the hit television show. The dance pads are also compatible with the Wii-but be sure that the product you purchase states that since older models may not be compatible.

Video games are obviously not “just for kids” anymore. They are a fun way to be active without thinking about being active and an effective way to improve your balance—a skill that can always be improved regardless of age. Exergaming benefits not only your physical being, but also your social self since it is a wonderful way to connect with friends and family. And if traditional exercise is not possible as frequently as it is prescribed, than supplementing with video games is one of the next best options.

Sources:
American Council on Exercise
Bloomberg.com
Fisher Center for Alzheimer's Research Foundation
CNN.com
Medline Plus
Best Health Magazine
The Courier-Mail
Newsweek
Associated Content

Add Zip to Your Day to Help Zap Stress!

2009-04-27T16:06:00.002-04:00

In times of increased stress, many feel as though exercise or any physical activity is a luxury and not a necessity. However, even a few moments each day can make a remarkable difference in your resiliency and your sense of well-being.

Some theorize that exercise affects the neurotransmitters in our brains which mediate our moods and emotions so it makes us feel better and less stressed. Although there is no scientific evidence to support the neurotransmitter theory, there is enough to show that there are significant stress-relieving benefits.

Here are some ways that exercise helps to control stress:
· Exercise can decrease anxiety. Following exercise sessions in a clinical setting to treat nervous tension, clinicians have measured a decrease in electrical activity of tensed muscles, a decrease in jittery feelings and less hyperactivity.
· Exercise can promote relaxation. One exercise session can generate 90-120 minutes of relaxation response according to the American Council on Exercise.
· Exercise can make you feel better about you. Feeling an increase in self-worth and self-confidence also aids in stress relief and will positively affect other areas in your life. It has also been reported to decrease the symptoms associated with mild depression and anxiety.
· Exercise can help improve your nutrition. Those who exercise regularly have healthier eating tendencies and take in more nutritional foods. Improved nutrition also contributes to your body in managing stress.

How do you get started?
· Consult your physician before beginning any exercise program, especially if there is a history of, or risk factors for, heart disease.
· Build your fitness level gradually—essentially walk before you run. Slow and steady will win the race—no need to rush and risk injury.
· Find something you love to do. Play tennis, take some hikes and enjoy the scenery, try Yoga in the park, dance the night away…
· Find a friend to share the time and benefit with you. It is great to have someone keeping you company as well as holding you accountable to the activity. Not only is it physically beneficial, but it is also social which can add to your stress relief.

Resources: MayoClinic.com, American Council on Exercise, Medline Plus

Over-the-Counter Nutrition--Facts About Supplements

2009-04-04T20:31:00.005-04:00

There are many misconceptions about vitamin and mineral supplements and the benefits they claim. Many believe that if something is good, then more must be better. However, too much of a ‘good thing’ can easily turn into a harmful thing.

Healthy people can get all of the vitamins and minerals they need from eating a variety of foods including fruits, vegetables, whole grains, legumes, lean meats and fish. Deficiencies are rare unless a person’s diet is limited, lacks variety or if there are allergies and/or intolerance(s).

Supplements should be recommended by your physician or registered dietitian and all medications should be taken into consideration to avoid potentially dangerous interactions.

Colorado State University has compiled some myths and facts regarding supplements:

Myth: You need to take a vitamin and mineral supplement for good health.
Fact: Supplements supply only a fraction of the 42 nutrients that we need each day or provide the components of food necessary for good health. They should not be used as a quick fix or as a replacement for food.

Myth: Time-released supplements help absorption.
Fact: They are actually absorbed less efficiently than tablets, chewables or solutions.

Myth: Taking supplements that contain antioxidants such as Vitamins A and C, beta carotene, vitamin E or selenium will prevent cancer.
Fact: Recent research has found that taking antioxidant pills does not offer protection against cancer; however, eating lots of foods rich in antioxidants has shown to be protective. Foods such as leafy, green vegetables, citrus fruits, deep-orange colored produce as well as other fruits and vegetables are protective.

Myth: Antioxidants prevent heart disease.
Fact: There has been little to no evidence supporting this statement. Some supplements may even increase the risk of heart failure.

Myth: Osteoporosis can be prevented by taking calcium supplements.
Fact: The most effective treatment in postmenopausal women may be a combination of extra calcium, vitamin D, exercise and estrogen. Calcium is only one of many factors involved with osteoporosis.

Myth: Zinc shortens the amount of time that you have a cold.
Fact: Zinc has shown mixed results in studies, especially in the form of lozenges. And too much zinc actually depresses the body’s immune system. Experts recommend no more than 40 mg of zinc per day.

Myth: Supplements would not be on the market if they weren’t safe.
Fact: Currently, there is not pre-market approval of vitamin-mineral supplements. The FDA cannot limit the quantity or concentration of nutrients a single pill can contain.

Myth: There is no harm in taking supplements; after all, they contain the same nutrients as foods.
Fact: Very high doses of many vitamins such as A, C, D and B-6, as well as several minerals, can cause serious health problems if taken regularly. Too much of one nutrient may cause nutritional imbalances or increase the need for other nutrients. Some supplements interfere with the action of medications, creating a variety of ill effects.

Mega-vitamins contain mega-doses of nutrients, meaning they contain 10 to over 100 times the Dietary Reference Intake (DRI) for a vitamin or mineral and can act like drugs with serious side effects. Some of the side effects may include: fatigue, diarrhea, hair loss, kidney stones, liver or nerve damage, birth defects or even death. At high levels, single-nutrient supplements function as a drug in the body and not as a nutrient.

Fat-soluble vitamins such as vitamins A and D are dangerous because the excess vitamin is stored within your fat cells and can increase your risk of toxicity and side effects. Water-soluble vitamins have commonly been though to be harmless, but have been found to be just as risky in high doses. Large amounts of vitamin C can cause diarrhea and nausea. High doses of vitamin B-6 can cause nerve damage.

Who Needs Dietary Supplements?

Talk with your doctor or registered dietitian about the necessity of supplementation and what doses would be appropriate and safe for you. Be sure to list all medications to ensure there will not be any interactions.

Dietary supplements may be appropriate if you:
· Don’t eat well or consume less than 1,600 calories per day
· Are a vegetarian and do not substitute or complement your diet properly
· Are pregnant, trying to get pregnant or breastfeeding
· Are a woman who experiences heavy bleeding during your menstrual period
· Are a postmenopausal woman
· Have a medical condition that affects how your body absorbs, uses or excretes nutrients, such as chronic diarrhea, food allergies, food intolerance(s) or a disease of the liver, gallbladder, intestines or pancreas
· Have had surgery on your digestive tract and are not able to digest food and absorb nutrients properly

Choosing Dietary Supplements:

· Check the supplement label. Read them carefully and look for the active ingredient(s), serving size, and the amount of nutrient per serving.
· Avoid supplements with ‘mega-doses.’ Try to choose a supplement that provides about 100 percent of the Daily Value (DV) of all the vitamins and minerals. The exception is calcium—if the supplement would be too large to swallow if it provided 100 percent of the DV. Calcium should be divided and taken throughout the day for the best absorption anyway.
· Look for ‘USP’ on the label. This ensures that the supplement meets the standards for strength, purity, disintegration and dissolution established by the testing organization U.S. Pharmacopeia (USP).
· Look for expiration dates. Dietary supplements lose potency over time, especially in hot and humid climates. If there is not expiration date printed on the bottle, do not buy it.
· Store all vitamin and mineral supplements safely. Store them in a dry, cool place. Avoid hot, humid areas such as the bathroom cabinet.

Sources:
MayoClinic.com
Colorado State University

Great resource:
Office of Dietary Supplements
http://ods.od.nih.gov/index.aspx

"Thirsty? Got Water?"

2009-02-25T21:19:00.002-05:00

How much water should you drink each day? Unfortunately, thirst isn't a reliable gauge of the body's need for water, especially in children and older adults. There is no easy answer and no single formula fits everyone; however, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Water is your body's principal chemical component, comprising, on average, 60 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, regulates body temperature, lubricates joints and provides moist environment for ear, nose and throat tissues.

If you're an average adult, you lose close to 2.5 liters (more than 10 cups) of water simply by sweating, breathing and eliminating waste. You also lose electrolytes--minerals such as sodium, potassium and calcium -- maintain the balance of fluids in your body. All this may occur before you even think about mowing the lawn on a sticky afternoon, working out at the gym or cleaning your house.

You can normally replenish what you've lost by consuming food and liquids, but sometimes you eliminate more water and salts than you can replace. The result is dehydration--your system literally dries out. This can cause changes within your body that may affect your health, even if you don't have noticeable signs or symptoms. As little as a 1 -- 2 percent loss of your body weight can sap your energy and make you tired. Even a 2 percent loss of body weight can affect athletic performance, and a 3 percent to 5 percent loss adversely affects reaction time, concentration and judgment. The problem is that these effects often occur before you're aware of them.

SIGNS AND SYMPTOMS:
Mild to moderate dehydration:
*Excessive thirst
*Sleepiness or tiredness
*Dry mouth
*Decreased urine output (eight hours or more without urination)
*Muscle weakness
*Headache
*Dizziness or lightheadedness

Severe dehydration:
*Extreme thirst
*Irritability and confusion
*Little or no urination
*Shriveled and dry skin
*Low blood pressure
*Rapid heart beat
*Fever

CAUSES:
Sometimes dehydration occurs for simple reasons: sickness, being busy or just not thirsty, or because you lack access to potable water when you're traveling, hiking or camping. Other causes could be from exercise, fever, diarrhea, increased urination (uncontrolled diabetes or certain medications such as diuretics), long airplane flights (drier air), hot and sunny climates and burns (such as severe sunburn or worse burns).

RISK FACTORS:
*Older adults -- as you age, you become more susceptible to dehydration for several reasons: your body's ability to conserve water is reduced, your thirst sense becomes less acute and you're less able to respond to changes in temperature. Also, older adults tend to eat less than younger people do and sometimes may forget to eat or drink altogether. These problems are compounded by chronic illnesses such as diabetes, hormonal changes associated with menopause and by the use of certain medications.
*Infants and children -- usually due to diarrhea, low sweating capacity and high turnover of electrolytes
*Endurance athletes -- the longer you exercise, the more difficult it is to stay hydrated. During exercise, your body can absorb about 24 -- 32 ounces of water per hour, but you may lose twice that amount in hot weather.
*People with chronic illnesses -- having uncontrolled or untreated diabetes, kidney disease, cystic fibrosis, alcoholism and adrenal gland disorders.

HOW MUCH IS ENOUGH?
There are no magic numbers that will apply to everyone. Determining the appropriate water intake is not an exact science and it all depends on your age, physical condition, activity level, locale and your unique physiology.

The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.
The Institute of Medicine recommends that men consume roughly 13 cups of total beverages per day and women roughly 9 cups of beverages per day. A general and easy to follow guideline would be to drink enough fluids so you rarely feel thirsty and produce colorless or slightly yellow urine. The darker color your urine output, the more dehydrated you are.

It is generally not a good idea to use thirst as a guide for when to drink because by the time you become thirsty, it is likely that you are already slightly dehydrated. To help avoid dehydration and the associated risks and effects, drink a glass of water with each meal and between each meal, or take water breaks instead of coffee or tea breaks. Also, make sure you hydrate before, during and after exercise. If you are concerned about your fluid intake, check with your doctor or a registered dietician. He or she can help you determine the amount of water that is best for you.

Resources: www.mayoclinic.com, www.osha.gov

Introduction

2009-02-25T19:30:00.002-05:00

Hello~

Let me take a moment to introduce myself... My name is Kristin Sprows and currently work as an Exercise Specialist in a corporate fitness center, an online personal trainer, a contributor to various publications and was a regular guest expert on a talk radio station. I hold a Bachelor of Science degree in Exercise Physiology and a Certified Personal Trainer credential from the American College of Sports Medicine.

For over 12 years I have been working in the fitness and wellness field with extensive experience in post-rehabilitation fitness, physical and occupational therapy, recreational sports, group fitness, sport specific training and disease management and prevention. My goal for this blog is to help provide information, education and resources to those interested in health and wellness.

Thank you for visiting and I hope that you find the information useful!

Kristin Sprows