More Evidence That Exercise Is Essential

If I've said it once I've said it a hundred times...exercise is essential.

Scientific studies on many subjects including diet, carbohydrates, fat, weight control, and even the dangers of artificial sweeteners, are often conflicting. The results of one study often contradicts the results of a previous study. But when it comes to studies on exercise I've yet to see one the contraindicates exercise.

Studies show exercise is beneficial to the disabled, people with illnesses as diverse as heart disease, diabetes, cancer, depression, high blood pressure, hypoglycemia, and more.

Remember, it takes only 13 muscles to smile, and it's worth the effort. It also only takes 10 minutes of targeted workouts a day to make a difference in your body and your health. If you don't believe it check out Tony Horton's 10 Minute Trainer system.

Virtually everyone can exercise in some way, shape, or form. (Always consult your doctor before changing your exercise or nutrition program). No more excuses! Time to workout.

Older People Who Diet Without Exercising Lose Valuable Muscle Mass

ScienceDaily (Sep. 22, 2008) — A group of sedentary and overweight older people placed on a four-month exercise program not only became more fit, but burned off more fat, compared to older sedentary people who were placed on a diet but did not exercise.

The new study also showed that when older people diet without exercising, they lose more lean muscle compared to those who exercise, said senior researcher Bret H. Goodpaster. When they combined weight loss with exercise, it nearly completely prevented the loss of lean muscle mass. The results are important because older people tend to lose muscle masshttp://www.blogger.com/img/gl.quote.gif as they age and too much muscle loss may interfere with activities of daily living.

The study, “Separate and combined effects of exercise training and weight loss on exercise efficiency and substrate oxidation,” appears in the current issue of the Journal of Applied Physiology, published by The American Physiological Society. Read more.

Moderate Exercise Yields Big Benefits

ScienceDaily (Jan. 4, 2008) — What’s the key to looking and feeling better and enhancing your health? Exercise.

Moderately strenuous exercise, about 30 minutes a day, can lead to enormous benefits in terms of your mood, health, weight and the ability to live an independent and fulfilling life. The exercise doesn’t need to be athletic or difficult. Studies have shown that simply walking at a brisk pace for 30 minutes or more on most days can lead to significant health improvements. Add simple strengthening exercises two or three times a week and the benefits are even greater.

The January issue of Mayo Clinic Health Letter lists some of the benefits of 30 minutes of exercise a day:

* Lower blood pressure: A reduction of 5 to 10 millimeters of mercury (mm Hg) is possible. In some cases, that’s enough to prevent or reduce the need for blood pressure medications.
* Improve cholesterol: Exercise often increases the concentration of high-density lipoprotein (HDL or “good” cholesterol in the blood), especially when accompanied by weight loss. Exercise also helps reduce triglyceride levels.
* Prevent or manage type 2 diabetes: Exercise helps insulin work better, lowering blood sugar.
* Manage weight: Coupling exercise with a healthy diet is the best way to shed fat and maintain a healthier body composition.
* Prevent osteoporosis: Exercise may increase bone density and protect against bone mass decline, especially if weight-bearing activities are involved.
* Prevent cancer: Exercise has been shown to strengthen the immune system, improve circulation, reduce body fat and speed digestion. Each has a role in preventing cancer, particularly cancers of the colon, prostate, uterine lining and breast.
* Maintain mental well-being: Exercise may help reduce stress, improve mild-to-moderate depression and anxiety, improve sleep and boost moods.
* Increase energy and stamina: A lack of energy often results from inactivity, not age.


Exercise Effective In Helping Pregnant Women Kick The Habit

ScienceDaily (Sep. 23, 2008) — Exercise could be a useful tool in helping pregnant women to give up smoking, according to new research. Despite the warnings, 17% of women in the UK and 20% of women in the US still admit to smoking during pregnancy.

This often leads to lower birth weight, higher infant mortality, and is linked to learning difficulties, problem behaviour and asthma in childhood.

Most attempts to give up smoking unaided end in failure. The most successful methods of stopping smoking involve a combination of nicotine replacement and behavioural therapy, but there are concerns that nicotine replacement may harm the fetus. Exercise can reduce the cravings experienced by smokers and there is some evidence to show that it can help non-pregnant women to quit. Read more.

Moderate Exercise Can Improve Sleep Quality Of Insomnia Patients

ScienceDaily (June 12, 2008) — An acute session of moderate aerobic exercise, but not heavy aerobic or moderate strength exercises, can reduce the anxiety state and improve the sleep quality of insomnia patients, according to a research abstract that will be presented on June 11 at SLEEP 2008, the 22nd Annual Meeting of the Associated Professional Sleep Societies (APSS).

The study, authored by Giselle S. Passos, of Federal University of Sao Paulo in Brazil, focused on 36 patients (eight men and 28 women) with primary chronic insomnia, who were divided into three experimental groups (moderate aerobic exercise, heavy aerobic exercise, and moderate strength exercise) and a control group.

According to the results, after the exercise session, reductions were shown in sleep onset latency (54 percent) and wake time (36 percent) in the moderate aerobic exercise group, while increases were shown in total sleep time (21 percent) and in sleep efficiency (18 percent). A significant increase in the total sleep time (37 percent) and reduction in the sleep onset latency (40 percent) were observed in the sleep log of volunteers of the moderate aerobic exercise group. Finally, a significant reduction (seven percent) in the anxiety state was also observed after moderate aerobic exercise session.

"These findings indicate that there is a way to diminish the symptoms of insomnia without using medication," said Passos. "This study is the first to look at the importance of using physical exercise to treat insomnia, and may contribute to increased quality of life in people with one of the most important kind of sleep disorders around the world."

Another Whoosh! Yes! And A GT Xpress Product Review With Recipe

I've been having a brief affair with water and lime. And I've given up anything with added or excessive sodium. Water and lime introduced me to the bathroom who has been my close companion for two days now. I seem to be sloughing off water weight at a steady pace. This morning I'm down to 116 pounds, only two above where I was before my brief affair with bacon and Saltines. Yeah! Body fat percentage is at 20 percent, not bad after a month of erratic eating and no exercise.

Yesterday's workout - my first since February 20th - went well. Jerry asked me afterwards if I felt I lost any ground. No. I did my first 10 Minute Trainer and actually stopped the DVD during each move to do extra. I basically turned a 10 Minute workout into a 20 minute workout. In addition to the 10 Minute Total Body I did 50 minutes of aerobic circuit training. Today's workout will be more aerobics. I haven't decided what yet.

My calories yesterday were way too low at 1316 calories and only 65 grams of protein. I ended up missing my late afternoon snack due to a busier than usual afternoon and evening. My BMR is 1260 so I should never go below 1500 calories, especially on workout days. I'm sore today from the Total Body workout which included multiple sets of push ups, bicep curls, overhead and bent over tricep moves, back rows, crunches, and more. Going to aim for more protein and calories today which is in line with 'The Cheat To Lose Diet'. More on that later. I'm officially on the program now and this is day three.

Breakfast this morning was another egg and veggie omelet. I'm making them in our GT Xpress cooker. It's fast and easy, and particularly convenient in the morning when I'm time crunched getting an eight year old ready for school and feeding myself, him, two dogs, 9 cats, 3 fish, and a horse. Just mix together the ingredients (recipe below), pour in the cooker and cook about 8 minutes depending on how brown you want the outside. Not to mention you almost cannot burn food with it. It has a thermostat and I've literally walked away to do a chore and forgot it only to come back and find my food hot, perfect, and waiting.

I love these GT Xpress cookers (you automatically get two for $40 plus shipping, which is great for families as you can cook four things at once). They're fool proof and convenient, and wipe clean after every use. You can cook nearly anything in them from eggs, chicken, beef, sandwiches, wraps, vegetables, and desserts (not going there right now). I definitely recommend the GT Xpress for anyone who's too busy to cook but doesn't want to rely on dubious quality packaged dinners (Lean Cuisine, South Beach, Nutrisystem, etc). I'm in their cookbook club and have a stack of them.

Protein Packed Fast Omelets

4 egg whites
1 whole egg
1/3 cup peppers and onions
1/4 teaspoon cayenne powder
1/2 teaspoon horseradish
1/2 teaspoon garlic powder

Mix all ingredients together. Pour into the GT Xpress cooker's preheated cooking wells and close the lid. The dual cooking wells and controlled temperature cook from both top and bottom at once so there's no turning or burning. Cook approximately 8 minutes. Can also be cooked in a nonstick skillet.

170 Calories, 21 grams protein, 9 grams carbohydrates, 5 grams fat.

Whoosh!

Since yesterday I lost 2 inches off my belly. Apparently quitting the salty stuff and drinking around a gallon of water and lime juice did the trick. I'm also down a pound in scale weight but that 2 inches off the middle is what I wanted. I just hate water weight.

As for my first full day back on program it's going well. Breakfast was one egg yolk with four egg whites, peppers, onions, and spices. 11 am snack was 1/2 cup nonfat cottage cheese with salsa and vegetables. Totals so far: 260 calories, 31 grams protein, 5 grams fat, 22 grams carbohydrates. The rest of today's meals will probably look like this: a post workout protein shake (200 calories, 25 grams protein, 25 grams carbs), afternoon snack (400 calories, 25 grams protein, 50 grams protein, 9 grams fat), dinner of chicken and veggies (pretty much like meal four numbers wise), and wine (200 calories).

Soon as my 11 am snack digests I'll be trying my first new 10 Minute Trainer workout (a review is coming), followed by aerobics circuit training with the original The Firm Step (I don't think it's sold any longer), my Tony Little Rock N Roll Stepper, Leg Magic, Twist N Step Stepper (looks like this one is discontinued too), and uSurf.

And most important of all, I finished my tax preparation. The forms go to our CPA tomorrow. Yeah! We should get a tidy little return which I'll promptly slap into savings.

Hope All Is Well With You, Dear Readers. Cheers!

A Typical Day of Food on Power 90X and an Update

That's Me Post Flu and Food Binge (Okay, It's An Exaggeration)



















Not much going on around here. I’m a little sleep deprived – a common condition of mothers of eight years old boys and 7 month old puppies. So I’m taking today off for a long winter’s nap. Hey, it’s not Spring time for another 3 days.

I’m still reading Joel Marion’s ‘Cheat To Lose Diet’ and liking what I see for the most part. I plan to try it in conjunction with a mix of workouts (click a link to view each product) including the classic workouts from Power 90, and cutting edge workouts from Bosu 3D, Power 90X, Power 90X Plus, and my new untried set of Tony Horton’s 10 Minute Trainer Workouts, starting, hmm, I hope tomorrow…

As for my present stats, I seem to have gained six pounds and about 5 percent body fat, up to 120 pounds from 114 pounds and 23 percent body fat from 18 percent body fat. (Note that water retention messes with bio-impedance fat measurements so this might change rapidly). Proving even a temporary 2 ½ week diet of classic American food like bacon, potatoes, butter, bread, and pasta – Dreamfield’s no less, I've always suspected their "low net carb" claims were technically bull – can make you gain weight. My measurements changed from bust DOWN by 1 inch,, waist UP ½ inch, my widest belly measurement below the waist UP 2.5 inches (!hope that’s water weight!), my hips UP ¾ inch, and my right thigh UP 2 ½ and left thigh DOWN 1 ½ (talk about weird changes).

I suspect the real issue with the measurements is way too much sodium (I rarely ever eat bacon and saltines but ate lots of both during and after the flu). And some of the weight gain is also no workouts since February 20th. I haven't been burning nearly as many calories as usual and sleeping a lot. Nap city. baby. Well, it’s over and I’m back on the P90X slash New Workouts workout wagon tomorrow. I’ll keep y’all updated on the results.

Below is my usual food plan on P90X. I will be tweaking it to try for maximum water loss and incorporating what I learn reading 'The Cheat To Lose Diet'. No sodium for me and lots of water.

My Typical Food Intake – Six Days a Week

Workout Day

6:30 am – coffee

7:30 am – meal one:
4 egg whites and 1 whole egg with 1 ounce shredded high flavor cheese and vegetables (mushrooms, peppers, onions, spices) drizzled with 1 teaspoon flax oil.

Other options:

1 cup nonfat cottage cheese with 1 teaspoon flax oil (I prefer my fat come from Omegas instead of animal fats when possible) and 1 cup blackberries.

3 ounces sirloin or round steak, 1 slice whole wheat bread, 1 table Smart Balance margarine (has a perfect omega 3 to 6 ratio).

3 ounces chicken, 1 low carb tortilla, 1 ounce shredded cheese, 2 tablespoons salsa, 2 tablespoons guacamole.

10:30 am – meal two
Protein shake of 25 grams protein with 1 cup fruit.

Options:

1 cup nonfat cottage cheese with flax oil, whole wheat roll with Smart Balance margarine.

3 ounces lime and chile chicken, ½ cup mixed bean salad.

4 ounces shrimp, cocktail sauce, mixed vegetables with flax oil.

12:30 pm – workout

2:30 pm – meal three:
protein shake with fruit.

5:30 pm – meal four: 1 ounce Stilton cheese, 1 ounce nuts, 1 glass of wine.

Options:

1 cup nonfat cottage cheese sprinkled with 2 tablespoons parmesan, 1 ounce pine nuts, and 1 ounce black olives.

1 cup cottage cheese sprinkled with 1 ounce blue cheese, and 1 ounce walnuts.

4 ounce shrimp, 1 cup mixed salad greens, 1 tablespoon flax oil, 1 tablespoon lime juice.

8:00 pm – meal five:

3 ounce steak, ½ cup grilled or sautéed mushroom and onions, whole wheat roll with Smart Balance margarine. Glass or two or wine (oh, the.

Options:

2 ounce steak, 3 ounces shrimp, mixed salad greens, flax oil.

½ cup Dreamfield’s spaghetti, ½ cup homemade marinara, 2 ounces extra lean ground beef, 2 tablespoons parmesan. Note: I tend to limit my intake of Dreamfield’s products as I’m suspicious of their actual net carbs and 190 calories a serving of FLUFF is rather high).

3 ounces barbecue chicken (1/4 cup homemade low carb bbq sauce), 1 cup green beans with almonds and Smart Balance margarine.

On a busy night a Lean Cuisine or Smart Ones frozen dinner with vegetables.

One weight lifting days – protein shake between 1am – 3 am to maintain anabolism overnight to support muscle growth.

My Typical Cheat Day – One Day a Week (Usually Saturday or another day with a heavy workout).

Option one: breakfast out – two whole eggs scrambled, sourdough toast with butter, chicken fried steak, hash browns. Then 3 regular meals like those above.

Option two: breakfast at home as usual, lunch out at Round Table Pizza – pizza and salad buffet and a beer. Dinner at home as above with a bottle of wine.

Option three: three meals at home as usual with homemade pizza or lasagna or tempura battered fish, shrimp, fries and beer.

Option four: 4 regular meals as above and a dinner of champagne, brie, caviar and chocolate (thinks Valentine’s Day, Birthday, or Anniversary.

I’m aware many bodybuilding nutritionists – like Chris Aceto - view alcohol calories negatively. Some claim it even interferes with anabolism. Then why are my muscles bigger AND harder than just months ago. I view moderate alcohol intake as not only a relaxing pleasure but another way to prime the pump – glucose load depleted muscles after weight lifting and preload for the next day’s workout.

Alcohol typically acts like a carbohydrate although it has 7 calories per gram instead of 4 calories per gram like carbohydrates. Usually alcohol is turned into body fat when not used as fuel. An example is if you need 2000 calories to maintain your weight and a beer or glass of wine puts you over that threshold it will turn to fat. If the alcohol calories are within your caloric needs and replace other high energy foods like potatoes or pasta you won't gain weight.

Not to mention a drink or two helps with DOMS and my other pain issues including osteo-arthritis, intermittent tendonistis, and Cerebral Palsy-related pain – if interested see “Pain, spasms and contraction Pain is a part of daily life for most people with cerebral palsy. Pain will cause spasms; spasms will cause pain.”

I don’t tolerate over-the-counter pain relievers like aspirin, Tylenol, Advil, Aleve very well. They all irritate my gastro-intestinal tract although my colitis is well controlled through diet..

Principles used are based on bodybuilding nutrition principles including Joel Marion’s Cheat to Lose Diet.

“Joel Marion discovered a weird thing while trying to get ripped: the more often he cheated (within reason), the more he leaned up. He didn't know it at the time but he was manipulating leptin, a primary fat-burning hormone.” Read more.


More on The Cheat to Lose Diet by Joel Marion – Former Body For Life Grand Champion

Cheat to Lose Website

Don’t attempt this type of food plan unless you are seriously training including bodybuilding or weight training along with aerobic conditioning. This is NOT a weight loss diet although shedding body fat is likely. This diet is intended for anabolic muscle growth as a result of intense weight training workouts. Men and larger women will need more calories and protein than my meal plans. Remember, I am a HOBBIT at 5 foot tall and 112 -16 pounds.

Last Lost Weekend Before Going Back On Program

When I got sick with the flu and then sinus infection I totally ignored my diet and abandoned my exercise program. I went through having no appetite at all to craving bacon and potatoes to getting sick of stodgy foods all together. All my flu and sinus symptoms are gone now and I'm getting plenty of sleep. My new Tony Horton 10 Minute Trainer Workouts have arrived and Monday I'm back on program. I'll be mixing them in with my Power 90X and Power 90X Plus workouts.

I'm not reining in my diet yet, partly because I'm reading 'The Cheat To Lose Diet' by Body For Life Grand Champion Joel Marion. (I competed in the 2000 Body For Life Competition six months after Bruno was born). And I've had previous experiences of metabolism boosts from eating more calories for brief periods of time. I nearly always have better results after a break from program.

This weekend I'm making my healthy homemade beef and five vegetable stew so the whole weekend isn't 'lost'. I'll enjoy wine and pizza tonight with Jerry then enjoy my weekend off by 'cleaning out the kitchen' including some leftover chocolate shots. "Yummo!" as Rachael Ray says.

Monday will start me down the training path that leads to swim suit season. I have lots of clean foods for next week - skinless chicken, fish, shrimp, lean beef, turkey, vegetables, fruits, and unrefined whole grains. Our backyard swimming pool is set to open on May 25th. I'd like to buy a smaller size suit this year. The last time I tried on the orange suit in the photo on my sidebar it was a bit loose. I'll post stats and reviews of the first of the 10 Minute Trainer videos early next week.

An aside, I've been having a lot of fun (mixed with frustration) with Photoshop this week working on eBook cover design and manipulating text, photos, and strange new Photoshop techniques. I thought I was a Photoshop whiz because I've been using Photoshop Elements for about 3 years and a full version Photoshop CS Jerry bought me for maybe 18 months to work on photos and some designs. Well let me tell you, I am an amateur who had barely scratched the surface of what Photoshop is capable of accomplishing. I have a three inch thick Photoshop manual but it's not nearly as full of tricks as some of the tutorials you can find online with a Google search. Maybe I'll post some of my experiments later.

Until then, I wish you all a great weekend.

Unknown Facts About The Flu # Three, Four and Five, New Tony Horton 10 Minute Workouts & Cool Links

Number Three - Having this flu is like going seven rounds with a sneaky Ninja fighter. Just when you think you've got the upper hand and he's going down for the count he sucker punches you and your flat on your back.

Number Four - Being forced to go on a nearly all liquid diet sucks. I found myself lying in bed the other day wondering "How many days of fasting before you begin to lose muscle mass?"

Number Five - Your endurance goes on a vacation. My normal before breakfast routine between 6:30 am and 8 am is get up is make the bed, let the puppy out, feed the fish, turn on the televisions - yes two, start coffee, do my bathroom ablutions and get dressed, lay out Bruno's clothes, wake up Bruno, make his breakfast then have a cup of coffee, start a load of laundry, call Jerry (that's the easy one), shoo Bruno off to the bus, do dishes, feed the horse, feed the dogs and cats, then make my breakfast. Finally, I sit down and eat while watching news on one television and Food TV with the sound off on the other.

Since I got the flu I have to interject rest breaks between every one or two chores.
Like make the bed, let the puppy out, lay down on the couch a few minutes. And then lay down in bed after a breakfast of toast if I'm lucky and water with lime if I feel I can't eat anything. My endurance is lagging so far below normal it's scary. I'm on damned day eight of this flu and I'm so ready to be done with it. Although I'm managing to keep up with the chores that are of bare bones necessity the house is slowly sinking into disarray including dirt tracked in from the muddy yard by people and pets.

Oh well, Spring Cleaning will commence as soon as I'm able.

And on the "Great News" front, Tony Horton just released a new line of fitness videos called 'Tony Horton's 10 Minute Trainer: Give Me 10 Minutes and I'll Give You Results!' Yes, I'm ordering mine today. I have his Power Half Hour line of workouts and they are killer. I'm sure 10 minutes with Tony is worth an hour with any other trainer. Why not try one of them yourself? If you can't find 30 minutes or 10 minutes a day to exercise I want to hear that excuse...

Here's a few cool links I want to share:

From Tom Venuto's Burn The Fat Blog:

Fat Burners - The Unadulterated Truth

The short and sweet answer is NO, you do not ever “need” fat burners.

While I won’t dismiss the possibility that there are some ingredients in some “fat burner” products that might help a little bit, I take great displeasure in seeing those kinds of misleading headlines as well as the misleading use of models who are often paid to endorse the product even though they may never have even used it (they’re just models!)

Many “fat burner” companies have been sued by the Federal Trade Commission for false advertising, false claims and falsifying before and after photos.
The best you get is a slight thermogenic effect and possibly some slight appetite suppression. A few products might work through other mechanisms like improving thyroid, but if you forgive me the generalization, I consider the effects of all these products to be minutia. In a previous newsletter, I wrote that in my opinion, 97% of your results come from nutrition and training and maybe you get an extra 3% advantage from supplements. Read more.

Urban Dictionary - a slang dictionary with your definitions. Define your world.


Food Cravings - The Why and What To Eat To Stop Them.

Insanely Funny Cat Video