Ways to make your life better: 30 minutes at a time

Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts

Thursday, September 19, 2013

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

Tuesday, September 3, 2013

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



By    |   Sunday, April 26, 2009
Filed under: Culture and Society, Sports
Tags: , , ,
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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Wednesday, August 28, 2013

Tale of the Tape...Worm: How Far is Too Far for Weight Loss?

There was a recent news story about woman in Iowa who ingested a tapeworm as a means to limit her food intake and consumption.  This was her weight loss solution and alternative to healthy eating habits and a reasonable workout routine.

It nearly killed her.

Apparently, ordering and ingesting tapeworms, which is seen as a blight and deadly sickness in many underdeveloped countries, is a diet solution offered by scammers on the Internet.  It makes me wonder how someone would get that discouraged to try such a thing.

Discouragement over weight loss plateau is natural, but there are ways to break through a plateau or start your diet and weight loss routine that will make it an enjoyable experience that pays -off, and won't require a doctor's visit. 

Read more about this unusual story below... yuck.  :)

Iowa woman tries 'tapeworm diet', prompts doctor warning  

Aug. 16, 2013 at 1:25 PM ET


An Iowa woman recently discovered something worse than being overweight: swallowing a parasitic worm in order to drop a few pounds.

The woman went to her doctor and admitted she’d bought a tapeworm off the Internet and swallowed it, says Dr. Patricia Quinlisk, the medical director of the Iowa Department of Public Health. The woman's doctor, understandably, wasn’t sure of what to do in such a situation, and so he contacted the state’s public health department for advice. This week, Quinlisk relayed a warning and treatment advice in her weekly email to state public health workers.

“Ingesting tapeworms is extremely risky and can cause a wide range of undesirable side effects, including rare deaths,” Quinlisk wrote in the email, as the Des Moines Register reported Friday. “Those desiring to lose weight are advised to stick with proven weight loss methods — consuming fewer calories and increasing physical activity.”

There are a few different kinds of tapeworms, but it’s the beef tapeworm, or Taenia saginata, that is usually used in these sorts of quick weight-loss schemes, Quinlisk says. In the late 19th and early 20th centuries, advertisements touted “easy to swallow,” “sanitized tape worms” as a weapon against fat – “the ENEMY that is shortening your life,” as one vintage ad recently showcased by the National Women’s History Museum's website reads.

More recently, reports surfaced that dieters in Hong Kong were swallowing tapeworms to lose weight. And in 2009, Tyra Banks did an episode of her talk show in which she interviewed women who said they would be willing to swallow a tapeworm if it really meant they could easily drop a few pounds.
Taenia saginata -- Scoleces of Taenia spp. The scolex of T. solium contains four large suckers and a rostellum containing two rows of large and small ...
CDC
Here's what a tapeworm looks like. Lovely, isn't it? This is the Taenia saginata, or beef tapeworm, which is the one usually associated with weight loss schemes.
Quinlisk says that the capsules sold in the past by snake oil hucksters, and online today, likely contain the microscopic head of a Taenia saginata.

“When people would order from snake oil medicine kinds of people a weight loss pill, it would be the head of a Taenia saginata … and it would develop into a 30-foot-long tapeworm in your body,” Quinlisk says. “The worm would get into your gut – it’s got little hooks on the head – and it would grab onto your intestine and start growing.”

And, technically, this parasitic infection, called taeniasis, does cause weight loss.
“Tapeworms will cause you to lose weight because you have this huge worm in your intestines eating your food,” Quinlisk says.

At a dangerous, disgusting cost. The Centers for Disease Control and Prevention include “weight loss” and “loss of appetite” in its list of the symptoms of taeniasis – a list also including abdominal pain and upset stomach. Quinlisk adds that this could kill you.
Also from the CDC: “The most visible sign of taeniasis is the active passing of proglottids (tapeworm segments) through the anus and in the feces. In rare cases, tapeworm segments become lodged in the appendix, or the bile and pancreatic ducts.”

To get the parasite out of a person's body, doctors will usually prescribe an anti-worm medication like praziquantel or niclosamide, which force all the muscles in the worm's body to contract, killing it. The tapeworm will then harmlessly pass through the intestines and out of the body.
Years ago, Quinlisk volunteered for the Peace Corps and spent time in Nepal, where she would see people suffering from tapeworms they swallowed while eating undercooked, infested meat. The tapeworms made these Nepalese Quinlisk saw very ill, robbing them of many nutrients their food would have otherwise provided for them.

“I can’t imagine anybody doing this on purpose,” she says.
Diet historian Susan Yager, "just cannot believe" people would use tapeworms to shed pounds. Yager, who studied the history of diets in America for her 2010 book, “The Hundred Year Diet: America’s Voracious Appetite for Losing Weight,” says if people used tapeworms as a weight loss method, either now or 100 years ago, it’s likely a very small number. The CDC, for example, says that the number of new tapeworm cases is probably fewer than 1,000 – and many of those cases may be from undercooked beef or pork.
Taenia saginata -- Adults of Taenia spp. Adults can reach a length of 2-8 meters, but the scolex is only 1-2 millimeters in diameter.
CDC
Taenia saginata -- Adults of Taenia spp. Adults can reach a length of 2-8 meters, but the scolex is only 1-2 millimeters in diameter.
“Probably, some people have done it. I have no question in my mind that people have done everything in the world to try to lose weight,” Yager says. “But I don’t think it was ever widespread."
The only other diet that even halfway compares to the over-the-top nature of the tapeworm diet, Yager says, might be the hCG diet, in which dieters inject themselves with a hormone found in the urine of pregnant women. The hCG diet was popular in the 1960s and ‘70s and experienced a resurgence in recent years.
Then there's “absolute fasting.” Proponents of this one say you can live your life in exactly the way you always have; you just don’t get to eat any more, ever again, Yager says.

Read more here: Today's Health

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Saturday, August 17, 2013

So Many Smoothies, So Little Time....

We all know how great smoothies are. Great tasting, fast and easy, they are packed with vitamens coming from fruits and vegetables most people wouldnt eat if they were prepared any other way.  Smoothies can also be created with very specific target benefits in mind.

Ask Men magazine did a collection of smoothie recipes to boost the memory, energy and immune system. Check them out.

The Ultimate Smoothie Selector

Boost your brain, build muscle, and help your heart -- with a blender
Posted Date: August 1, 2006
Depending on what you toss in them, smoothies offer a wide range of immediate heart-saving, muscle-building, brain-juicing, mood-boosting benefits. We provide the building blocks and the blueprints -- all you need to do is liquefy.

BRAIN BOOSTER SMOOTHIE

The berries here aren't just super food for your brain; they offer an important cancer-fighting bonus.
1/2 c fresh or frozen blueberries
1/2 c fresh or frozen raspberries
1 c pineapple OJ
1/2 c low-fat vanilla yogurt
1 c ice

BERRY BERRY SMOOTHIE
Using all unsweetened fruit, this recipe delivers an antioxidant whallop without the sugar.
1/2 cup frozen unsweetened raspberries
1/2 cup frozen unsweetened strawberries
3/4 cup unsweetened pineapple juice
1 cup soy milk or 1% milk

MEMORY AID SMOOTHIE
This low-calorie smoothie is a good source of fiber, phytochemicals, and antioxidants. Blueberries in particular contain compounds that can help prevent cataracts, cancer, constipation, and memory loss.
1/2 c orange juice
1 pint nonfat vanilla or peach frozen yogurt
2 1/2 c sliced peaches
3/4 fresh or frozen blueberries

MUSCLE BUILDER SMOOTHIE
This mix features the brawn-building power of protein from both peanut butter and whey.
2 Tbsp peanut butter
1 banana
1/3 c whey protein
1/2 c fat-free chocolate frozen yogurt
1 c fat-free milk

BETA BLAST SMOOTHIE
This smoothie is a muscle-rejuvenating, beta-carotene-filled, orange-colored wonder.
3 small ice cubes
2 apricots (sliced and pitted)
1/2 papaya (frozen in chunks)
1/2 mango (frozen in chunks)
1/2 cup carrots
1 tablespoon honey

HEART HELPER
The fiber from the fruit teams with the artery-protecting antioxidants and healthy monounsaturated fats of the peanut butter to keep your ticker tickin'.
1 banana
1/2 c raspberries
1 Tbsp peanut butter
1/2 c nonfat chocolate frozen yogurt
1 c fat-free milk


KICKSTARTER SHAKE
This recipe helps produce wake-up chemicals in the brain.
1 c skim milk
2 tablespoons frozen orange juice concentrate
1 c strawberries
1 kiwifruit

SMOOTH OPERATOR
The yogurt aids digestion, while the mango and juice boost immune response.
1/2 c pitted cherries
1/2 c mango
1/2 c low-fat vanilla yogurt
1 c pineapple OJ
1   c ice



For more, check out Ask Men Magazine Online.

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