40 Facts About Fitness

Go Nuts Over Nuts: Good for Mind and Body

Hopefully you already know that a handful of almonds is a great way to stave off hunger and fill your growling tummy with some fiber and healthy fats. Did you also know that it may be protecting your memories?

Studies show that the use of olive oils and the consistent eating of walnuts and almonds may help prevent dementia and other memory defecits in the future. 

Exercise, on a regular basis is also proven to keep your brain healthy and sharp as well. 

Check out the findings below.

Nutty finding: Olive oil, nuts can protect your brain

Maggie Fox, Senior Writer, NBC News

May 20, 2013 at 6:32 PM ET

It might seem against all logic, but adding a little olive oil or a handful of nuts to your diet each day may help keep your mind clear, researchers reported on Monday. It’s the same diet that’s also been shown to reduce deaths from heart attacks and strokes.

The researchers found that people who ate these healthy fats were less likely to show the early signs of dementia than those who stuck to a more traditional diet. And this was done in Spain -- where people are already eating a so-called Mediterranean diet.

“Our findings support increasing evidence on the protective effects of the Mediterranean Diet on cognitive function,”Miguel Martinez-Gonzalez of the University of Navarra in Spain and colleagues reported in the Journal of Neurology, Neurosurgery and Psychiatry.

The findings come from a large and well-publicized trial that showed the Mediterranean diet rich in fruits, vegetables, olive oil and a little wine can cut the risk of heart attacks and strokes by 30 percent. Martinez and colleagues took a part data on 500 volunteers from their own study center, who were followed for more than six and a half years after starting the diet.

A Mediterranean diet includes lots of salad, fruit, vegetables, nuts, a little fish, a little lean meat, a small amount of cheese and olive oil. Wine is also served at meals. In the main study, 7,400 volunteers got extra counseling, and either a weekly supply of extra-virgin olive oil or mixed nuts -- walnuts, almonds and hazelnuts.

The volunteers, aged 55 to 80, were all at high risk of heart disease because of diabetes, a family history of the disease, high blood pressure, unhealthy cholesterol levels -- or they were overweight or smokers. They were randomly assigned to either add more extra-virgin olive oil to their daily diets, a daily handful of the mixed nuts, or just a standard diet with advice to cut fat.

Such “randomized” studies are considered more powerful, because people don’t choose which diet to adopt -- and so other outside factors don’t interfere with the results. For instance, people who choose to eat nuts might also dislike meat, or they might like sweets, or they might exercise more or less than people who don’t think much about eating nuts.

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Sneaky "Healthy" Foods That Make You Fat

Don't you hate it when you think you are doing everything right and get on the scale at the end of the week and have gained 2 pounds? How can that be??  When your trainer keeps your workout routine productive and personalized like we do here, the next thing to look at is your diet.

Even if your pantry is stocked with high fiber snacks and organic pastas from the whole food co-op, there is a chance that those "healthy" foods are secret sugar-boosters that throw off your whole metabolism. 

Check out this enlightening article from Shape.com

7 Foods a Nutritionist Would Never Eat

And why you shouldn’t either!
 

1 of 7

Rice Cakes

 

 

They may have been touted as the ultimate diet food during the low-fat/no-fat craze of the late 1980s and 1990s, but don’t be fooled. Rice cakes can have a glycemic index rating as high as 91 (pure glucose has a rating of 100), making it the kind of carbohydrate that will send your blood sugar on a roller coaster ride. This is bad for weight loss and for your health.
Read more here:  http://www.shape.com/healthy-eating/diet-tips/7-foods-nutritionist-would-never-eat

Lessons from a Swimmer

http://www.diananyad.com

Recently Diana Nyad fulfilled a dream she'd been working to achieve for a very long time. She completed a swim 110 miles from cuba to Florida's Key West.  She swam through shark infested waters, through jelly fish, difficult conditions that had stopped her on other previous attempts.

This time, at the age of 64, she made it.

Is she an inspiration. Damn right she is. 

Whether she had completed her goal this time or not, she continued to try, again and again, and in that pursuit, she showed the world the soul of an athelete. She challenged herself and never gave up.  She stubbornly pursued her self-appointed challenge.  This time. As she always knew she would. She succeeded. 

We all have Diana Nyad in us.  I believe this and I believe in each of my clients and bringing out your athletic soul. 

Check out more about Diana Nyad here...

http://www.diananyad.com/

Snack and Burn: Guilt -Free Snacking That Boost Your Metabolism

Snacking guilt-free seems like a fantasy, but there are deliscious snack options that taste so good you will avoid your trainers eyes the next day.  Discovering the savory flavors of metabolism-boosting seeds and leguimes makes all the difference.  Check out this undeniably good recipe from Health.com for a taste that is good and good for you.

Sunflower Lentil Spread

	Ingredients 1 (15-ounce) can lentils, rinsed and drained 1 tablespoon lemon juice 1/4 teaspoon salt 1/4 teaspoon pepper 2 tablespoons sunflower seeds 1 celery stalk, finely diced 1 scallion, finely diced 2 tablespoons chopped fresh parsley 2 pitas, halved Preparation 1. Combine lentils, lemon juice, salt, and pepper in a blender; process until smooth. 2. Stir in sunflower seeds, celery, scallions, and parsley. 3. Microwave pita at HIGH 1 minute. Serve with spread. For more great recipes visit myrecipes.com
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Bad Vibes: Vibration Training is Ineffective!

What's all the Buzzzzzzz about with Vibration training? Really, that is all it is, buzzz, buzzz, buzzz.  Like many types of "fad" training, Vibration training is starting to shake apart.  And the studies are proving it. 

Training on a vibration platform is less effective that weight training alone- according to a study led by Ezio Prestoni from the  University of Bath in the UK.

Vibration involves doing basic exercises, such as squats, push-ups, lunges, and modified pull-ups on a vibrating platform. Vibration is transferred to the feet, hands, and butt, which are in contact with the vibration plate or handlebars. 

Vibration activiates stretch receptors in the muscles, which triggers thousands of small relfex muscle contractors.  Vibration training in ineffective in moderately fit people.
(journal strength conditioning research, 26:2495-2506.2012)

Here's even more evidence... Already in 2009, researchers were already disregarding claims that vibration training would help increase hormonal levels that advertisers for the work out headlined.  Check out this article...

More Evidence to Indicate Whole Body Vibration to be Ineffective

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By Sal Marinello    |   Sunday, April 26, 2009

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Filed under: Culture and Society, Sports
Tags: Exercise Physiology, strength training, WBV, whole body vibration

Researchers from the Institute of Sport and Recreation Research, Faculty of Health and Environmental Science and Auckland University of Technology in New Zealand conducted a review of existing research and their findings are published in the March 2009 (Volume 23, Number 2) edition of the National Strength and Conditioning Association’s Journal of Strength and Conditioning Research.
In an earlier article I discussed the researchers’ conclusion that WBV does not enhance speed. However, in a paper titled “Vibration Training: Could it Enhance the Strength, Power or Speed of Athletes?” the researchers found a lack of reliable evidence to support the use of WBV in other areas, as well.
Online access to the journal is provided for NSCA members only.
A common claims made in sales materials and web sites is that WBV training has a positive impact on hormonal levels, specifically that testosterone and human growth hormone (HGH) levels are raised as a result of standing on these vibrating platforms. The authors of this review discuss the results of three studies that have been done to determine the effect WBV has on the endocrine system.
A study conducted by Kvorning et al (“Effects of Vibration and Resistance Training on Neuromuscular and Hormonal Measures”, 2006) combined exercise with vibration to determine if WBV had a positive effect on the endocrine system. Twenty-eight untrained subjects were split into three groups: vibration-only, vibration and body weight squats, and body weight squats only. Testosterone levels increased similarly for the vibration/squat group and the squat-only group and there was no increase seen in the vibration-only group.
These findings are in line with two other studies. DiLoreto et al (“Effects of Whole Body Vibration Exercise on the Endocrine System of Healthy Men,” 2004) saw no increase in testosterone or HGH levels in 10 men who stood on a WBV platform for 25 minutes and Bosco (“Hormonal Responses to Whole Body Vibration in Men,” 2000) observed an increased in HGH and smaller increase in testosterone for subjects who squatted on a vibrating platform.
The findings of these researchers in this review of current and reliable studies stand in stark contrast to the claims made by companies marketing WBV platforms.
With regard to improving an athlete’s strength the authors of this review analyzed five studies; three studies observed strength benefits and two studies found no benefits. The authors of this review found a variety of study design inconsistencies that call into question the positive results.


Read more here: http://blogcritics.org/more-evidence-to-indicate-whole-body/

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Garden Fresh Veggies Make for Great Meals

There is nothing better than fresh veggies from the Farmer's Market or a Patio Garden or Organic section from your grocer. Preparing them the right way means making the most of all the great nutrients and vitamins that feed your muscles and make the most of all the work you do at the gym.

Check out these healthy and tasty recipes from the NY Times ... feel free to bring in a sample to FND next time you come in!

Brown Rice and Farro Salad With Roasted Pepper, Basil, Arugula and Feta

Roasted pepper and a vinaigrette dressing infuse a chewy, savory mix of rice and farro.

By MARTHA ROSE SHULMAN

Published: August 26, 2013

I had a tiny amount of farro in my pantry and odds and ends of different grades of brown rice, so I combined them. I like the contrasting textures and flavors of the rice and farro, infused with the flavor of the roasted pepper and the vinaigrette.

3/4 cup brown rice

1/4 cup farro

Salt to taste

1 large red pepper, roasted and diced

1 cup diced cucumber

2 ounces feta, crumbled or cut in small cubes (plus additional for garnish)

1/4 cup basil leaves, cut in slivers, torn or chopped

1 to 2 teaspoons fresh thyme leaves

2 tablespoons sherry vinegar or red wine vinegar

1 teaspoon balsamic vinegar

1 teaspoon Dijon mustard

1 small garlic clove, puréed

5 tablespoons extra virgin olive oil

Freshly ground pepper

1/2 6-ounce bag wild arugula, rinsed and dried

1. Cook the rice. Combine with 1 2/3 cups water and salt to taste in a medium saucepan, bring to a boil, cover, reduce the heat and simmer 45 minutes, or until there is no more water in the pot. Turn off the heat, cover the pot with a dishtowel, return the lid, and let sit for 15 minutes. Transfer the rice to a wide bowl or a sheet pan and allow to cool completely.

2. Meanwhile cook the farro. Combine with 3 cups water and salt to taste in a medium saucepan, bring to a boil, cover, reduce the heat and simmer 45 to 50 minutes, until tender. Turn off the heat and allow the farro to sit in the hot water for another 15 minutes, then drain and place in a paper towel-lined bowl to cool.

3. In a large bowl, combine the rice, farro, diced roasted pepper, diced cucumber, feta, basil, and thyme.

4. In a small measuring cup or bowl, whisk together the sherry and balsamic vinegars, salt to taste, Dijon mustard and garlic. Whisk in the olive oil. Pour over the grain mixture, add freshly ground pepper, and toss the mixture well.

5. Line individual salad plates or a platter with arugula. Top with the salad. Garnish, if desired, with more crumbled feta, and serve.

Yield: Serves 4 to 6

Advance preparation: The salad can be prepared through Step 3 a day ahead of time.

Nutritional information per serving (4 servings): 385 calories; 21 grams fat; 5 grams saturated fat; 2 grams polyunsaturated fat; 13 grams monounsaturated fat; 13 milligrams cholesterol; 41 grams carbohydrates; 4 grams dietary fiber; 206 milligrams sodium (does not include salt to taste); 8 grams protein

Nutritional information per serving (6 servings): 257 calories; 14 grams fat; 3 grams saturated fat; 2 grams polyunsaturated fat; 9 grams monounsaturated fat; 8 milligrams cholesterol; 27 grams carbohydrates; 3 grams dietary fiber; 137 milligrams sodium (does not include salt to taste); 5 grams protein

Martha Rose Shulman is the author of “The Very Best of Recipes for Health.

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Don't Fall into the Fitness Fad Trends: Be Strong and Be Smart with Your Work Out Choices

We see a lot of fitness, diet and work out fads come and go.  Overall they are full of lot's of promises and little pay-off. The 7 minute fitness trend is the current Buzz that unfortunately leads people down a primrose path towards physical injury and workout-burnout. 
Check out this current article on the trend in the Dallas News:

How few minutes of exercise can you get away with? 

  LESLIE BARKER

Staff Writer

lgarcia@allasnews.com

Published: 19 August 2013 05:30 PM

Updated: 19 August 2013 05:31 PM

In the futuristic world of winsome dreams, cheeseburgers have single-digit calories; workouts, single-digit minutes.
Well, hold tight to your jet pack. The magic wand has been waved — not for cheeseburgers, but it seems so for workouts. Cases in point:
Research published in the American College of Sports Medicine’s Health & Fitness Journal touts the effectiveness of a strength-training workout using only body weight and lasting merely seven — albeit very uncomfortable — minutes.
A Norwegian study found that four minutes of high-intensity activity — heart rate at 90 percent of maximum capacity — shares similar benefits to four such efforts separated by three minutes of downtime.
The benefits of high-intensity training have been known for a while, experts tell us. But in our busy lives, new research on shorter and shorter workouts continues to tantalize, especially when compared with the 150 weekly minutes of exercise recommended by the ACSM.
Three months after “The Scientific 7-Minute Workout” story appeared in The New York Times magazine and its Well blog (wellblog.nytimes.com), it’s still among the top five viewed stories on the newspaper’s health website. Don’t let the numbers fool you, experts caution. Caveats abound.
“What’s important to remember is that there’s no magic in any of this,” says Allen Jackson, chairman of the department of Kinesiology, Health Promotion and Recreation at the University of North Texas.
The point, he says, “is getting active, the muscle groups you’re working, the specificity of training.”
It’s also the level of intensity, which, in order to make the exercises effective, has to be extreme. Four minutes at 90 percent of maximum heart rate is hardly casual.
“That’s the highest range of intensity that the American College of Sports Medicine recommends,” he says. “The highest! The highest! That’s Michael Phelps!”
Benjamin Levine, medical director of the Institute of Exercise and Environmental Medicine at Texas Health Presbyterian Hospital Dallas, puts it this way:
“Here’s the deal. We talk about exercise as medicine. Like any drug, exercise has a dose and a frequency. You can take a baby aspirin once a night or two to four times a day and get different effects.
“Exercise is the same way. Different types of exercise probably affect different systems in different ways.”
Working out for the 150 recommended minutes spread over a week, for example, burns more calories than the shorter bursts. That’s something to keep in mind if you’re exercising to lose or maintain weight.
The trick of intervals, Levine says, is that they “allow you to do something harder for a short period of time and allow you to build up to that level of intensity. If it’s just longer periods of lower intensity you do, you’ll never be able to do more.”
Plus, the shorter bursts offer positive physiological results.
“When you do high-intensity aerobic intervals, you have a nice change in the heart,” Levine says. “The heart muscle gets stronger, your muscles get stronger and better able to utilize oxygen.”
Without a doubt, Jackson says, “short bouts of intensive activity have performance benefits and health and fitness benefits. It’s true.”
There are problems inherent with these, he cautions: a “potential risk for injury,” or a “cardiovascular event” because the heart is working extremely hard.
“More moderate, longer-term exercise will have lower risk for injury. Joggers get injured. Walkers don’t very much. The drawback? It takes more time, and time is definitely a barrier.”
Still, saying a workout will last four minutes, or seven, or even shorter periods of time isn’t entirely accurate, Levine says.
“Of course you have to warm up. There’s recovery between,” he says. “Nobody should think you put on your shoes and in four minutes you’ll be finished.”
Additionally, these aren’t workouts just anyone can plunge right into, Jackson says.
“My concerns are about injury and about someone who really isn’t ready to do a high-intensity exercise bout,” he says. “You just can’t start that off. It just isn’t a good idea, especially when you talk about sedentary people going all-out.”
Still, he and Levine do agree that shorter stints can have a place in a workout regimen.
“Four minutes,” he says, “would be better than no minutes. But make sure you’re ready to do those four minutes.”
Here are some tips for incorporating single-digit workouts into your own regimen:
Go slowly. If you’re just starting out, do each segment slower. As you build strength and confidence, pick up the speed.
Use it on a time-strapped day. “If you’re normally a jogger but can’t do your 30 minutes, and can get a hard run of four or five minutes in? Sure, do it,” Jackson says. “Why not?”
Build in intensity. That’s the principle of interval training, he says. “Swim two lengths easy, one hard.” Or go at a normal pace on the elliptical trainer and then “for a few minutes now and then, go after it.”
Try the four-minute-intervals-four-times workout. “We affectionately call it the 4-by-4,” says Levine, who incorporates this at least weekly into his other training. For the four-minute segments, you go all-out. Between each, go slower — heart rate at 50 or 60 percent of maximum — for three minutes.
As each four-minute segment winds down, you should feel ready to stop, he says. At the end of the three-minute cool-downs, “you should be able to say, ‘OK, I’m ready to go again.’”
“Patients with heart disease, with heart failure, with diabetes, with hypertension — everybody can do it. At the end of the day, it ends up being as hard as you can go for four minutes and keep going.”\

Read more at: Dallas News

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Welcome

Hi Friends!
Welcome to 30 Minute Workout's New Nutrition and Healthy Living Blog. This is a secondary lifestyle blog for our members and friends to enjoy.
We hope to make this a place for you to find both helpful workout information, as well as motivational articles, recipes, workout trends, and entertaining reading that can take your Fitness North Dallas Experience to the next level.

If you'd like us to explore any particular topics for you, just ask. We are at your service.  As always, we want you to be a part of our family. Come work out with us, find out what our 5-20-5 workout is all about, and tell your friends.  Your success is our number 1. goal, and we want you to spread the joy.

Now, share the fun and unique resources we will bring you here.... and thanks again for being part of our family.
          ~ Chris