I would be remiss if I did not follow up yesterday's post with the most awesome information about a UGA graduate along with a link to a 15 minute documentary that tells his story much better than I.
Will Harris studied animal science at UGA and learned all the science to take back to his family business of raising cattle. White Oak Pastures is in SW Georgia and has been there since his great grandfather started the family business of raising cattle in 1866. After graduation Mr. Harris went back to White Oak Pastures and applied all the science he had learned on hormone implants, antibiotics, chemical fertilizers, pesticides and a corn and soy based diet to his cattle. But something changed. As he says in the documentary the science just didn't seem like something he "ought to be doing."
He now raises grass fed cattle that roam freely in the pastures that have not been treated with any pesticides or fertilizers. It's a beautiful thing. This fifteen minute documentary appropriately titled "Cud" really is a must see if you are a beef lover, if want to understand the difference in humane treatment of animals vs inhumane treatment, and if you're not a beef lover this could convert you! Really. I can't wait to go to Whole Foods and pickup a cut of his beef and cook it rare. Yes, rare.
Cud
Tuesday, August 24, 2010
Monday, August 23, 2010
"The less red meat the better." Really?
Talk about a controversial subject. There are more opinions on this than I can keep up with, from and within reliable sources like ADA, Mayo Clinic, Harvard Medical School. I thought after researching I would have a definitive answer on the health, or lack of health benefits, of red meat. Not so.
To discuss the pros and cons would be a much longer post than probably anyone would want to read. I thought I would stay on the positive side of the issue by listing health benefits of red meat when purchased and prepared in the most desirable way and offer reading for those who want to "cut" ( a little beef humor) deeper within this topic. So let's start with ideal scenario for beef consumption.
1. Choose sources that have been raised in humane, natural ways. Which means being raised on a pasture (as opposed to a factory farm) and are grass fed as opposed to grain fed. Grass-fed beef contains less fat and more omega-3 fatty acids, conjugated linoleic acid (CLA) and other beneficial compounds.
2. Avoid charring your meat (avoid eating the black parts). Try cooking smaller pieces which take less time to cook and therefore gives HCA's (Heterocyclic amines which are linked to cancer) less time to form. Basically cooking red meat at high temperatures such as broiling, frying, searing, or grilling is known to produce HCA's. Boiling, steaming and stewing is safer. Avanced Glycation End Products or AGE's are another product of cooking meats at high temperatures. AGE's lead to oxidative stress and inflammation resulting in risk of heart disease, diabetes and kidney disease. In addition to shorter cooking times, researchers recommend acidic marinades to fight both HCA's and AGE's.
3. Choose lean cuts of beef such as sirloin, tenderloin, flank or skirt
So, you've purchased grass fed beef from a farm source that provides a natural and humane life for the animals and you've figured out how to cook so that you're producing minimum HCA's and AGE's, then enjoy all that beef has to offer:
It is the single richest source of iron and zinc and contributes significant amounts of vitamins. A three ounce serving of beef provides 50 percent of the daily recommended protein, along with beneficial B vitamins. More than half the fatty acids found in beef are monounsaturated (same type found in olive oil) , and one-third of the saturated fat in beef is stearic acid, which is shown to have a neutral effect on blood cholesterol.
The ADA boldly states that lean beef is just as effective as skinless chicken when it comes to lowering cholesterol. Who knew?
Reading for those who need more information:
The Meat You Eat: How Corporate Farming Has Endangered America's Food Supply
The above book is highly recommended and is a quick read
Here is a link which is also very informative
To discuss the pros and cons would be a much longer post than probably anyone would want to read. I thought I would stay on the positive side of the issue by listing health benefits of red meat when purchased and prepared in the most desirable way and offer reading for those who want to "cut" ( a little beef humor) deeper within this topic. So let's start with ideal scenario for beef consumption.
1. Choose sources that have been raised in humane, natural ways. Which means being raised on a pasture (as opposed to a factory farm) and are grass fed as opposed to grain fed. Grass-fed beef contains less fat and more omega-3 fatty acids, conjugated linoleic acid (CLA) and other beneficial compounds.
2. Avoid charring your meat (avoid eating the black parts). Try cooking smaller pieces which take less time to cook and therefore gives HCA's (Heterocyclic amines which are linked to cancer) less time to form. Basically cooking red meat at high temperatures such as broiling, frying, searing, or grilling is known to produce HCA's. Boiling, steaming and stewing is safer. Avanced Glycation End Products or AGE's are another product of cooking meats at high temperatures. AGE's lead to oxidative stress and inflammation resulting in risk of heart disease, diabetes and kidney disease. In addition to shorter cooking times, researchers recommend acidic marinades to fight both HCA's and AGE's.
3. Choose lean cuts of beef such as sirloin, tenderloin, flank or skirt
So, you've purchased grass fed beef from a farm source that provides a natural and humane life for the animals and you've figured out how to cook so that you're producing minimum HCA's and AGE's, then enjoy all that beef has to offer:
It is the single richest source of iron and zinc and contributes significant amounts of vitamins. A three ounce serving of beef provides 50 percent of the daily recommended protein, along with beneficial B vitamins. More than half the fatty acids found in beef are monounsaturated (same type found in olive oil) , and one-third of the saturated fat in beef is stearic acid, which is shown to have a neutral effect on blood cholesterol.
The ADA boldly states that lean beef is just as effective as skinless chicken when it comes to lowering cholesterol. Who knew?
Reading for those who need more information:
The Meat You Eat: How Corporate Farming Has Endangered America's Food Supply
The above book is highly recommended and is a quick read
Here is a link which is also very informative
Friday, August 20, 2010
Why you may "need a little help from your trainer".
Writing a blog has been very therapeutic for me. It was a suggestion from my sister who referred me to my niece's (her daughter's) blog. I loved preparedbypaige blog so much I began that day figuring out how to set one up for my new fitness business. I reference her blog a lot in my posts not because she's my niece (well, maybe a tiny bit) but truly because I love her simple, healthy, delicious recipes. Trust me, she comes from a long line of "foodies". No doubt a genetic predisposition. If you're wondering where I'm going with this and what's the point. Here it is. It too have a passion that I enjoy "blogging" about and it is health and fitness. A bonus from writing this blog is it keeps me learning as I research each topic. I learn not only from the research I do but from comments I get from readers. Ideas for blog topics come from my clients, and blog readers. And to my surprise from friends who read my blog but don't leave comments on the blog! My post yesterday about why strength training is more than looking good was born out of a reader comment. And the genesis for today's post is similar. Benefits of hiring a personal trainer are just as important for ordinary folks as they are for the rich, and the famous. We all have appearances we want to look good for. Right? But most importantly the benefits lead you on a path to good health and looking good everyday. So I thought I would blog about these list of benefits a good trainer will provide:
1. Motivation and accountability: There's nothing like a standing appointment to get your butt in gear for a workout. You'll get results by showing up and nothing is more motivating than success!
2. Efficiency: No more wasting time doing inefficient work outs. Personal trainers have a plan and will help you get maximum results in minimum time.
3. Workout Safely: A personal trainer educates and monitors form keeping you injury free, and helping to either push you or slow you down as necessary.
4. Lose weight: This is the number one reason people hire personal trainers. If you make a resolution to lose the fat and build the muscle, a trainer can keep you on track to realize that goal. I personally am not a fan of "diets" and believe weight loss doesn't include starving yourself.
5. Workout at home: If you don't have an interest in going to a gym but have a hard time knowing what to do on your own at home, a personal trainer can bring fitness into your living room.
6. You are new to exercise: A good trainer will introduce you to a simple, effective routine and build efficiently. Before you know it you will have progressed into an experienced exerciser.
7. Break through plateaus: When you're stuck in a certain routine and not seeing the progress you want, a personal trainer will jump start your motivation and your routine.
8. You have a specific illness, injury or condition: Issues like arthritis, heart disease, old injuries shouldn't keep you from exercising. Just the opposite. A personal trainer (who works with your doctor, of course) can help you find a program to heal injuries and avoid further problems.
Have a great weekend everyone!
1. Motivation and accountability: There's nothing like a standing appointment to get your butt in gear for a workout. You'll get results by showing up and nothing is more motivating than success!
2. Efficiency: No more wasting time doing inefficient work outs. Personal trainers have a plan and will help you get maximum results in minimum time.
3. Workout Safely: A personal trainer educates and monitors form keeping you injury free, and helping to either push you or slow you down as necessary.
4. Lose weight: This is the number one reason people hire personal trainers. If you make a resolution to lose the fat and build the muscle, a trainer can keep you on track to realize that goal. I personally am not a fan of "diets" and believe weight loss doesn't include starving yourself.
5. Workout at home: If you don't have an interest in going to a gym but have a hard time knowing what to do on your own at home, a personal trainer can bring fitness into your living room.
6. You are new to exercise: A good trainer will introduce you to a simple, effective routine and build efficiently. Before you know it you will have progressed into an experienced exerciser.
7. Break through plateaus: When you're stuck in a certain routine and not seeing the progress you want, a personal trainer will jump start your motivation and your routine.
8. You have a specific illness, injury or condition: Issues like arthritis, heart disease, old injuries shouldn't keep you from exercising. Just the opposite. A personal trainer (who works with your doctor, of course) can help you find a program to heal injuries and avoid further problems.
Have a great weekend everyone!
Thursday, August 19, 2010
Benefit List of Strength Training
It occurred to me after reading a comment from my last post that the many benefits of strength training might not be in the forefront of everyone's mind when they think of starting a weight lifting program. In 2002 I wanted to lose weight and get toned. Strength training was a means to an end. After completing my fitness certifications in 2010 for both a CPT and SFOA, and continual research to write my blog, it became clear that strength training is about much more than just looking good. So thought you might enjoy reading a list of benefits:
1. Increases metabolic rate burning fat (the stronger the muscle the more energy (calories) it burns even while sleeping)
2. Increases bone density (helping to prevent and reverse osteoporosis)
3. Strengthens tendons and ligaments protecting our joints from injury
4. Improves posture which increases mobility
5. Increases strength and endurance improving our work, favorite sports and day to day activities
6. Strong muscles have more protein stores to make antibodies which combat germs and cancer cells that enter our bodies everyday.
7. Improves balance (strong core and leg muscles stabilize us)
8. Reduces blood pressure and cholesterol levels
9. Last but not least you feel and look better which can't help but build confidence
"Our muscles have the ability to grow and get stronger from birth until we die." Mime Nelson, Ph.D.
1. Increases metabolic rate burning fat (the stronger the muscle the more energy (calories) it burns even while sleeping)
2. Increases bone density (helping to prevent and reverse osteoporosis)
3. Strengthens tendons and ligaments protecting our joints from injury
4. Improves posture which increases mobility
5. Increases strength and endurance improving our work, favorite sports and day to day activities
6. Strong muscles have more protein stores to make antibodies which combat germs and cancer cells that enter our bodies everyday.
7. Improves balance (strong core and leg muscles stabilize us)
8. Reduces blood pressure and cholesterol levels
9. Last but not least you feel and look better which can't help but build confidence
"Our muscles have the ability to grow and get stronger from birth until we die." Mime Nelson, Ph.D.
Tuesday, August 17, 2010
Aging + lack of muscle = inability to kill germs
Here's another reason to do strength training and increase your muscle mass.
Fact: As you age, you lose muscle
Fact: As you age your immunities weaken
These two facts make us more susceptible to germs that enter our bodies and to the millions of cancer cells that enters healthy bodies everyday. Here's the deal.
When germs get into your body you must make white blood cells and proteins called antibodies to kill them. Antibodies and cells are made from protein and the only place that you can store extra protein is in your muscles. When you have large muscles, you have a ready source of protein to make antibodies and cells. When you have small muscles, you have a very limited source of amino acids to make protein, so your immunity may be inadequate to kill germs.
Similarly, you need antibodies to control cancer cells. Your white blood cells and protein antibodies are necessary to ferret out and kill these cancer cells that enter our healthy bodies everyday. You develop cancer when these cancer cells survive and start growing. Having large muscles gives you the source of protein to make antibodies that kill cancer cells as well as germs.
I found this information in articles titled Clinical Orthopaedics and Related Research which were based on research done by JAMA. The articles further support one of my favorite expressions "People do not grow too old to exercise but rather grow old from lack of exercise." Aging does not cause muscles to get smaller, it's the lack of exercise that causes muscles to get smaller.
So, the solution is to start a strength training program. It's never too late to start increasing muscle mass!
Fact: As you age, you lose muscle
Fact: As you age your immunities weaken
These two facts make us more susceptible to germs that enter our bodies and to the millions of cancer cells that enters healthy bodies everyday. Here's the deal.
When germs get into your body you must make white blood cells and proteins called antibodies to kill them. Antibodies and cells are made from protein and the only place that you can store extra protein is in your muscles. When you have large muscles, you have a ready source of protein to make antibodies and cells. When you have small muscles, you have a very limited source of amino acids to make protein, so your immunity may be inadequate to kill germs.
Similarly, you need antibodies to control cancer cells. Your white blood cells and protein antibodies are necessary to ferret out and kill these cancer cells that enter our healthy bodies everyday. You develop cancer when these cancer cells survive and start growing. Having large muscles gives you the source of protein to make antibodies that kill cancer cells as well as germs.
I found this information in articles titled Clinical Orthopaedics and Related Research which were based on research done by JAMA. The articles further support one of my favorite expressions "People do not grow too old to exercise but rather grow old from lack of exercise." Aging does not cause muscles to get smaller, it's the lack of exercise that causes muscles to get smaller.
So, the solution is to start a strength training program. It's never too late to start increasing muscle mass!
Monday, August 16, 2010
Pedicures Aren't Just For Women.
Your feet withstand a lot. They pretty much carry the weight of your body around all day. Some of us are on our feet all day with our work and/or we're engaging in activities such as dance, aerobic exercise, etc. So you really need to take care of your feet. My commitment to wean myself from structured athletic shoes to Vibram's five finger shoes got me thinking about overall foot health. One of my favorite classes at the gym is Body Combat. There are a lot of kicks, twists, turns, shuffles and my poor feet take a beating especially my toes as they're kind of sliding around and bumping into each other within my structured athletic shoes. I end up taking a break from these classes so that my feet can get back to normal. This class will be a good test for Vibram's five finger shoes. I'll let you know.
But Body Combat classes or not, your feet need attention just like your hands, face, hair, abs, biceps. . . .
If you thought a pedicure was only about pretty nails, think again. The word pedicure comes from Latin words "pedi" meaning foot and "cure" meaning care. Here are three good reasons to go right to your local nail shop, sit back, relax and have a pedicure. You too guys!
1. Cutting and clipping nails is extremely important as it prevents nails from growing inwards and causing infections.
2. Sloughing off of dead skin cells from feet prevents dead skin cells from accumulating and causing painful bunions or corns. It also allows newer skin cells to emerge which give feet a smoother and softer feel.
3. Last but not least the massage portion is very important. It increases circulation in the feet. Increasing circulation in the feet improves agility and reduces pain that comes from being on your feet all day. It also maintains the health and performance of foot muscles.
Vibram's five finger shoes and a pedicure, ahhhhhh
But Body Combat classes or not, your feet need attention just like your hands, face, hair, abs, biceps. . . .
If you thought a pedicure was only about pretty nails, think again. The word pedicure comes from Latin words "pedi" meaning foot and "cure" meaning care. Here are three good reasons to go right to your local nail shop, sit back, relax and have a pedicure. You too guys!
1. Cutting and clipping nails is extremely important as it prevents nails from growing inwards and causing infections.
2. Sloughing off of dead skin cells from feet prevents dead skin cells from accumulating and causing painful bunions or corns. It also allows newer skin cells to emerge which give feet a smoother and softer feel.
3. Last but not least the massage portion is very important. It increases circulation in the feet. Increasing circulation in the feet improves agility and reduces pain that comes from being on your feet all day. It also maintains the health and performance of foot muscles.
Vibram's five finger shoes and a pedicure, ahhhhhh
Friday, August 13, 2010
Have You Seen These?
The first time I saw someone wearing these in the gym my judgmental side (the one I try so hard to eradicate completely from my being) thought, "what was she thinking?" "Maybe watched Planet of the Apes too many times?"Well there's a reason I need to continue keeping my judgmental side in check. I'll be wearing these as soon as I can get to Abbadabbas. Is it a fad? I don't think so as science and reviews seem to support the benefits of Vibram's five finger shoes. They are the closest thing to barefoot running while still offering protection with their Italian designed rubber soles.
In 1935 the first rubber soles that were used on mountaineering boots was invented by an Italian inventor and founder of Vibram, Vitale Bramani. Seventy years and many applications later designer Robert Fliri and the grandson of Vitale Bramani sold the concept of "five finger shoes" to Vibram's current President and CEO. In 2007 Time Magazine named Vibram's five finger shoes the best invention in the category of health.
Here is the logic behind Vibram's five finger shoes that makes perfect sense to me:
The typical human foot has 26 bones, 33 joints, 20 muscles and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, to keep our feet healthy, they need to be stimulated and exercised. However, experts now believe that most athletic shoes, with their inflexible soles, structured sides and super-cushioned inserts keep feet so restricted that they may actually be making our feet lazy, weak and more prone to injury. Barefoot running on the other hand helps correct form, reduces foot, shin and muscle injuries, improves balance, agility and proprioception. In addition, stimulates the muscles in your feet and lower legs making them stronger and healthier. True barefoot running is controversial and while I've watched a couple of Peachtree Road Races that were won by barefoot runners I'm not ready to go barefoot but I am ready to test the logic of Vibram's five finger shoes.
One word of caution if you decide to make the switch from a structured athletic shoe to Vibram's five finger shoe, allow an adjustment period. Your feet need to gradually adjust to the differences in the two shoes. Here's a link to Vibram's website so please check it out if you aren't already familiar with these shoes. I'd love to hear your comments! Have a great weekend and stay cool!
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