Healthy Lifestyles Require Healthy Diets

Staying healthy requires healthy food choices blended in with healthy lifestyles and good diets.  A low salt diet is now being advocated by health care professionals in order to reduce your blood pressure.  High blood pressure can result with detrimental health effects which can eventually result with multi-organ dysfunction.  Diet and hypertension go hand in hand so it is best to include healthy food choices combined with a good diet schedule.

The DASH diet, developed by the National Institutes of Health, provides a healthy food guide combined with healthy eating tips and healthy recipes to help you reduce your blood pressure.  Following the classing glycemic index diet scale, the low sugar and low sodium foods will help you maintain a healthy lifestyle.  A low sodium diet will essentially prolong your life as your chances of developing heart disease and kidney problems will be greatly reduced as a high sodium diet is attributed to developing hypertension (high blood pressure).

Click here to obtain a copy of the DASH diet published by the National Institutes of Health.

New dietary guidelines have recently been established for daily sodium intake within the diet.  It is now recommended for individuals aged 9-50 years of age to intake 1,500 mg of sodium per day.  The maximum limit of daily sodium intake is that of 2,300 mg per day.  The average Canadian individual daily intake of sodium is that of 3,400 mg per day.  The health consequences of a high level of sodium intake within the daily diet is cardiovascular disease which puts the individual at greater risk for stroke and kidney disease, osteoporosis, stomach cancer, and asthma.

Click here to obtain a copy of the Sodium Reduction Strategy published by Health Canada.

Healthy food choices contribute to a healthy lifestyle and will ensure that you remain healthy throughout your lifetime. The DASH diet is an easy and structured approach to reducing dietary sodium and will easily prolong your lifespan ensuring you can enjoy life without developing disease.  Remember, that sodium is often hidden in foods and does not involve one adding salt to their dishes.  An example includes a whole wheat bagel which can contain up to 500mg of sodium or 33.3% of the recommended daily intake of sodium in one serving.  Quite scary when you consider how much salt is added to food that we normally consider healthy i.e. a cup of non-fat skim milk containing 127 mg of sodium or 8.5% of the recommended daily intake of sodium.  A whole wheat bagel and a cup of low fat skim milk would be approximately 41.8% of your daily recommended intake of sodium.

Eat right, take a structured approached with your nutrition, and live long.  Health consequences of poor long term dietary choices will eventually occur and you are not immune to the effects of high sodium in the diet – which more than likely, you are currently experiencing.  If you do not believe me, look up the nutritional content of your previous meal, add up the sodium, and compare it to the recommendation of 1,500 mg per day.

The National Football League (NFL) demands that athletes possess outstanding performance related attributes and recruit only the top athletes from Colleges and Universities. Each year the NFL hosts an annual Scouting Combine which invites over 300 potential players to attend a 7 day screening camp hosted every February in Indianapolis at Indiana’s Lucas Oil Stadium. The NFL Scouting Combine attempts to screen only the best collegiate football athletes through a series of physical performance tests and then incorporates this data into the candidates’ profile as one of the entry determinants for the potential athlete.

The NFL Scouting Combine is by invitation only and the athlete’s potential salary is based on characteristics such as size (height + mass), strength, and speed. It is within the potentially drafted athlete’s best interest to acquire the right strength and conditioning coaches/trainers for training purposes. The NFL offers incredibly lucrative salaries and even if the athlete considers ones’ self to be a top level player and an easy draft choice, the potential draftee should not risk jeopardizing a very rewarding career in athletics because of an overly inflated ego.

NFL Combine Events for a typical entry selection includes the following criteria:

• 40 yd. Dash
• Bench Press
• 3 Cone Drill
• Broad Jump
• Vertical Leap
• 20 yd. Shuttle
• 60 yd. Shuttle
• Position Specific Drills
• Physical Measurements
• NFL Team Interviews
• The Wonderlic Test
• The Cybex Test
• Injury Evaluation
  * Source: http://www.nfl.com/combine

All players will be ranked and compared to one another and so considering that the application pool is at the elite level, it is vitally important to strategize your training regimen with the previously listed performance tests in mind.

To have an idea of where you should rank, here is data from the 2004 and 2005 NFL Combines. The data was obtained from http://www.nfldraftscout.com – a publicly accessible website that stores NFL Combine drafted and non-drafted player statistics. The data chart that I am about to replicate is from the following referenced study:

Sierer S., Battaglini C., Mihalik J.P., et. al. The National Football League Combine Performance Differences Between Drafted and NonDrafted Players Entering the 2004 and 2005 Drafts. J Strength Cond Res 22: 6-12, 2008.

This study categorized all players into the following categories:

Skill Players (SP)

• Wide Receivers
• Cornerbacks
• Free Safeties
• Strong Safeties
• Running Backs

Big Skill Players (BSP)

• Fullbacks
• Linebackers
• Tight Ends
• Defensive Ends

Linemen (LM)

• Centers
• Offensive Guards
• Offensive Tackles
• Defensive Tackles

Now the data was averaged and displayed in the Drafted and Non-Drafted Categories (notice I have not included the standard deviations):

Table 1: Mean-values from a typical NFL combine.

Most people tend to conclude that doing specific movements such as weighted wrist flexion/extension exercises will strengthen the forearms.  While this is true to some degree, it is my opinion that this is not the best way to strengthen the wrist flexors/extensors collectively.

The best way to improve hand grip strength is by holding onto heavier weights.  Sounds pretty simple does it not?  In fact, if you wish to develop a stronger hand grip, then practice holding onto heavier weights for timed durations with a limited number of repetitions.

INSTRUCTIONS FOR STRENGTH-TRAINED INDIVIDUALS

1. Use strict and proper form to protect your spine.  Begin by keeping the back straight and bending with the knees prior to gripping onto weights. Slowly extend upwards to an upright starting position.
2. Only grip weights heavy enough in which you can hold for 5-10 seconds max before losing grip and dropping.

This is an example. Use weights specific to your skill level. Do not turn or bend forward your head like this guy did - look forward; level to your own eyes. Twisting and bending the neck while holding heavy weights will damage your spine.

2. Walk 5-10 steps, slowly and safely – ensuring that the held weights move only very slightly.
3. Breathe slowly as you walk.
4. Do the talk test – if you cannot have a conversation while performing this exercise, then the weights are too heavy and you are at risk of injuring yourself. Stop. You can always lift heavier next time while working in a safer environment.
5. Once finished (5-10 seconds later), stop, place the weights back down – keeping the back straight, bend with the knees (protect your spine) – and relax for 1-2 minutes.
6. Repeat this process 2-3 times.

This is an excellent way to improve your hand grip strength for athletes.

This will no doubt improve your ability to hold onto heavier objects with a greater degree of hand strength.

Looking for a tool to assess hand grip strength?  The please click here for all current listings available for quality dynamometers.

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What is Arthritis?

Arthritis refers to the inflammation of a joint (hence the prefix arth- meaning joint and the suffix -itis meaning inflammation).

How many types of Arthritis exist?

Over 100 types of Arthritis have been classified relating to various joints with differing multitudes of inflammation.

What causes Arthritis?

This is a vague question as there are many different factors related to the development of arthritis.  Arthritis is the result of an earlier factor so based on that, there are numerous reasons as to why arthritis develops.

Some of the more common associations related to the development of arthritis include:

• Viral or Bacterial Infection (Infectious/ Septic Arthritis)
• Joint Overuse
• Previous Injury
• Autoimmune Disease (i.e. Rheumatoid Arthritis)

My Doctor has just informed me that I have Arthritis.  Is it safe to exercise?

Absolutely.  As long as you have obtained medical clearance to begin exercising safely, there is no reason as to why you should not be exercising.  Exercise has been proven to help sufferers with arthritis thus relieving joint and connective tissue inflammation.

Learn mulitjoint movements and stick with compound exercises.  If a specific movement causes any type of abnormal “pain” then STOP the exercise and choose a different activity that agrees with your comfort levels.

Should I be doing specific exercises to help with my arthritis?

Yes you should be!

It is actually quite dangerous and can be detrimental to your health to jump into any “generic” exercise program.  Your body is unique and based on this information there will be specific exercises contra-indicated for the needs of your body.  Other issues such as posture, previous injury, current aches and pains, and overall health history must be taken into effect when beginning any type of exercise program.  The wrong types of exercises will alter muscular force-couple relationships and this will have an overall detrimental effect on the body which will of course open the doors to many other musculoskeletal problems!

For more information, please visit The Arthritis Society of Canada.

Here is a sidenote of information from the American Academy of Orthopaedic Surgeons.  They have provided a list of risk factors for the development of osteoarthritis (OA) of the knees:

• Heredity
• Age (Inability of cartilage to heal itself)
• Weight
• Gender (women older than 50)
• Trauma (previous injury to the knee)
• Repetitive Stress Injuries
• High-Impact Sports
• Other Illnesses (gout, septic arthritis, metabolic disorders, some congenital conditions)
• Other (impact of vitamins C and D, poor posture or bone alignment, poor aerobic fitness, and muscle weakness)

An epidemiological study presented data that as many as 40% of individuals aged over 60 years may experience disrupted sleep patterns including frequent awakening which of course is associated to insomnia(1).  Surprisingly enough, a 2003 research poll initiated by the National Sleep Foundation discovered that as many as 62% of the younger poll participants experienced insomnia in comparison to 45% of the older adult population.

The Journal of Sleep reported that insomnia results with an increased utilization of health resources including services and products (2).  It was further outlined that insomnia is big business as the province of Quebec reported a price tag of $6.6 billion (Cdn$) in both direct and indirect costs.  Individuals afflicted with insomnia resort to alternatives such as prescription medications, alcohol, and over the counter sleep products.  Factor in the absentee rates from work, it is no wonder that insomnia presents such a strain to the economy.

There has been recent work directed to a field of research supporting the usage of “Phototherapy” to help those who may suffer from sleep disorders.  The therapy centrals itself upon the light dependent physiological processes that balance our circadian rhythms.  If there is a disruption within the balance of our “internal clock”, a sleep disorder will prevail which will have major health consequences.

The phototherapy that sleep researchers have in mind involves the light dependent pineal gland.  This small endocrine gland located in the brain releases a hormone known as Melatonin.  Melatonin is responsible for regulating circadian rhythms  and for other biological functions such as its interactions with our immune system.  Serum levels of melatonin rise and fall throughout a 24 hour day and this rise and fall is entirely dependent upon the information received by the pineal gland stimulated by light.

The pineal gland is dependent on its interactions with specific receptor cells found within the retina – a light sensitve tissue found in the eye.  As light stimulates the retina, information travels along the optic nerve through to the suprachiasmatic nucleus of the optic chiasm which stimulates the hypothalamus (a region of the brain).  This stimulation results with the suppresion of melatonin production of the pineal gland.  When there is an absence of light (darkness/night time) the production of melatonin increases.  So during the day, there is less melatonin, during the night, there is more melatonin.

There are specific cells within the retina known as the photosensitive ganglion cells.  These cells communicate the light sensitive information to the suprachiasmatic nucleus through a pathway known as the retinohypothalamic pathway.  Melanopsin is a specific type of photoreceptor which activates the circadian pathway.  It is known that these cells have a peak sensitivity to light with a wavelength of approximately 484nm (consistent to that of blue light) (3).

Specific products exist which take advantage of the properties of the light sensitive pathways of the eye to help regulate a flawed circadian rhythm.  Polarizing sunglasses designed to block light with a wavelength related to that of blue light are recommended to be worn a few hours prior to bed time.  This will promote the production of melatonin (serum levels of serotonin will decrease) and sleepiness will result.  Now at breakfast time, you can sit in front of a specialized “light box” that emits blue light.  This will of course stimulate melanopsin and melatonin levels will decrease significantly while serotonin levels will rise.

If you have any type of sleep problems, consult with your health care provider for further investigation as this information is not intended to diagnose.

References:

1. Medscape Neurology & Neurosurgery.  2005;7(2) ©2005 Medscape
2. Daley, M, et. al.  The Economic Burden of Insomnia: Direct and Indirect Costs for Individuals with Insomnia Syndrome, Insomnia Symptoms, and Good Sleepers. SLEEP 2009;32(1):55-64.
3. Roberts, JE (2005).  “Update on the positive effects of light in humans”.  Photochem. Photobiol. 81 (3):490-2.

To answer this question prorperly, let’s first examine what type of activity you have done in the past week.  Nothing, in fact, you sat on the couch, you worked late hours, and you went out with friends for dinner.  What do all of these activities have in common?  Being sedentary and sitting stationary most likely.

What I would suggest doing to get back into the “groove” of things, would be to conduct a total body workout.  Try to accomplish 3 total body workouts per week for 2-3 weeks.  If you are able to be consistent with your workouts, then I would suggest advancing to a more “specialized” bodypart specific approach for training volume which can have significant hypertrophic effects on the trained body regions.

Some of the benefits of doing a total body workout include:

• Ensuring that all regions of the body receive some degree of attention.
• Limiting training volume while being able to focus on increasing training intensity i.e. maximal strength gains.
• Minimizing the effects of Delayed Onset Muscle Soreness (DOMS) which occurs 24-48 hours after the workout.

Good luck and remember, consistency is the keyword choice of the day!

I get more than the recommended daily intake of nutritious fruits and vegetables on a daily basis - however I have fallen victim to this weekly grocery shopping routine where I always buy the same vegetables and fruits.  What happens in my situation is that if the fruits and vegetables are not already prepared (cut, sliced, diced, etc) I often opt out and select the easier fruits and vegetables that do not require any prep time for consumption i.e. apples, pears, etc.  This type of behaviour creates a tonne of waste and clutters up the refrigerator and can produce a foul odour

This is my new strategy and it seems to work:

1.  Try something new and fun.  An example of this is that I purchased a juicer this past weekend.  Not only does it add variety and offers something new to my “boring routine” but it is also a great way to ensure that I am intaking very valualble nutrients and vitamins rather than relying on heavily processed juices.  My only concern is that you lose a significant amount of fiber from the jucing process.  Even though there are recipes for the ‘compost’ that is produced, who has time for that?  I would suggest having a glass of fresh juice on a daily basis but make sure that you are still intaking other fruits and vegetables throughout your day.  Another point that I would warrant some caution on is: do not go overboard with the fruit juices!

2.  Set aside some time every couple of days for fruit and veggie preparation. I spent an hour yesterday washing and cutting all my vegetables in the fridge and properly storing them for later consumption.  This makes it easy and convenient to have a snack whenever I am hungry.

3.  Cook for a few days ahead to save time. Yesterday was very busy!  I also made a stir fry with approximately 3 days of meal servings.  Portioned each meal and stored within the refrigerator to satisfy my busy schedule.

Variety is the key and healthy nutritional intake is the goal!  Remember kids, eating does not have to be boring, but healthy living must be a priority!

Health Canada Vitamin D Daily Recommended Intakes

Canadian Cancer Society’s Recommendations on Vitamin D Intake

The Vitamin D Society

As always, please consult with your health care provider to ensure that you are receiving enough Vitamin D intake through nutritional intake or supplementation.

Here is a little tidbit of information: between the ages of 15-30 years, females will produce approximately 30% of there total BMD.  As women age, estrogen levels fall as menopause approaches.  Estrogen is very important for women as it has a natural protective role for the bones by preventing bone resorption (osteoclasts) while encouraging bone formation (osteoblasts).  Combine the use of contraceptives (i.e. medroxyprogesterone acetate) which have a known incidence of BMD depletion, tobacco/alcohol, and other prescription medications all mixed in with a sedentary lifestyle and poor nutritional intake then your body’s capacity for BMD production will be severely hindered.  A perfect (and common) recipe to ensure the rapid development of osteoporosis development.

The topic of osteoporosis prevention is commonly focused towards women.  While it is true that women do in fact have higher incidences of osteoperosis development, men are not at all exlcuded from this age related condition.

Let’s face it, we are an aging population and the average age of life expectancy is continuing to rise.  The majority of people seldom are able to retire at the expected age of retirement, so it is absolutely imperative that we keep our bodies in the best shape that we possibly can so that we can enjoy a heightened quality of life.  START AT AN EARLY AGE NOW!

To delay the development of Osteoporosis, there are many different approaches that you can incorporate into your daily lifestyle.  Improve your nutrional intake, restrict empty caloric foods from your diet i.e. sodas, begin proper supplementation with Calicum/Magnesium and Vitamin D supplements, and include multijoint compound resistance based exercises into your daily workout routines.  Consult with your medical health care provider, talk about possible risk factors, and come up with an effective plan to life a well balanced and healthy life.

NIKE Figure 8 RESISTANCE Band Review

Best POSSIBLE find this year!  Thank you Nike, because this is a great idea!  When I first received the Nike Figure 8 Resistance Band, I was slightly skeptical of this product and thought to myself that it might be just another cheaply manufactured fitness product.

• Aids in an active recovery
• Excellent tool for strengthening the hips i.e. Martial Arts
• Great for rebalancing the shoulders i.e. Rehab/ Prehab
• Spectacular addition to any serious strength training workout