140119 Control your eating by applying Paretos’ law, Hara Hachi Bu and other techniques 2/2
Briefly, Pareto’s law states that eighty percent of the resultant effects come from twenty percent of the involved parts. In the case of food it’s that piece of pie or cake that is calling your name after you’re already full. That’s the twenty percent you don’t really need to eat.
Now that you’ve got a handle on how to control your intake at the big meal let’s take a look at some other ideas to keep your weight at its pre-Thanksgiving meal level.
A half an hour before the meal eat a big apple along with a big glass of water.
Leave the liquid calories alone. This includes pop, sports drinks and alcohol. Try skim milk instead of full or reduced fat milk.
Eat an orange instead of a glass of orange juice.
Increase your water intake. Not to ridiculous levels but at least until your urine is a pale yellow similar in color to lemonade.
Take extra helpings of fruits and vegetables but without the whipped cream and added sugar.
Eat reduced fat light mayonnaise and fat free sour cream.
After all the dishes and food have been put away go for a nice walk. Doing so helps keep your cholesterol and triglycerides at more moderate levels.
Movement is wonderful for your body. Fidgeting is good because it burns calories. Be active and you’ll feel better.
070119 Control your eating by applying Paretos’ law, Hara Hachi Bu and other techniques 1/2
Vilfredo Pareto, an Italian economist living in the late 1800’s, discovered that eighty percent of the land in Italy was owned by twenty percent of the citizens. Briefly, Pareto’s law states that eighty percent of the resultant effects come from twenty percent of the involved parts. In the case of food it’s that piece of pie or cake that is calling your name after you’re already full. That’s the twenty percent you don’t really need to eat.
This law seemingly applies to many facets of everyday life, including eating. In Okinawa they have adapted a similar concept into their eating habits by leaving twenty percent of the food on their plate. Called Hara Hachi Bu this traditional eating plan places a heavy emphasis on fruits, whole grains, soy foods, fish and vegetables.
The health benefits of not eating twenty percent of the food are decreased heart disease rates along with stroke and diabetes levels that are lower than in the U.S. With obesity epidemic in our culture it stands to reason that by not eating 100% of the food on the plate we would lower these risks.
311218 Changes in pain 2/2
Typically, your pain will gradually subside over time with the proper treatment. If this does not happen then a revisit with your doctor is in order just as it would be if the pain changes in character.
If you experience the following, it is time to seek outside help.
- Fever or chills and or night sweats
- An inability to empty your bladder
- Incontinence of your bladder or bowels
- Weight loss that you can not explain
- Pain that cannot be relieved with rest and relaxation
- If you are awakened at night by your pain
- The inability of positional changes to alleviate your pain symptoms
- Numbness, pain weakness in your legs, either one or both of them
These signs or symptoms could indicate an undiagnosed condition such as an infection, compression fracture of the spinal column due to osteoporosis, nerve root or spinal cord compression, a kidney stone or stones, an abdominal aortic aneurysm , spinal cancer or a tumor that may have started elsewhere and spread to the spine.
In the case of the latter, these are especially true in the case of prostate, breast and lung cancers.
Pay attention to what your body is telling you and don’t let these signals pass without an examination by your doctor.
241218 Changes in pain 1/2
Typically, your pain will gradually subside over time with the proper treatment. If this does not happen then a revisit with your doctor is in order just as it would be if the pain changes in character. For instance if your pain moves up the scale from mild to severe or greater then call your care provider and follow their suggestions. A more serious change would be an onset of new symptoms such as tingling or numbness; both demand a consult with your doctor as soon as you can get in to see them. Your doctor should reevaluate these changes in the pain characteristics. They will conduct an examination and either eliminate a possible serious threat to your health or change the directions of the present care program.
Low back pain (LBP) is one of the most commonly reported health issues.
Throughout ones life, there more than likely will be at least one episode of low back pain. The cause can be muscle strains, deconditioning of the body brought on by a sedentary lifestyle, spinal disk damage from accidents and the degenerative diseases of osteoporosis and osteoarthritis. In some cases, the pain escalates into an unbearable situation and must be aggressively dealt with by the medical professional. In the present case of low back pain, serious red flags that appear need to be heeded and promptly attended to by a medical professional.
Part 2 next week
171218 Obesity 2/2
Obesity poses a serious threat to our health and occurs when the overall amount of calories consumed exceeds the calories expended. Per the accepted definition, obesity is an excessively high proportion of body fat in relation to lean body mass on an individual.
If your child is between two and five years old and they are overweight or worse yet, obese, there is sufficient reason to be taking additional health related to steps to reduce their body fat.
Consult with your pediatrician and work together to stabilize and then reduce the level of body fat in your child. The suggestions may include a healthier diet with an ample selection of fruits, grains, milk, vegetables, and non-sugary fruit drinks along with exercise or physical activity.
You can start by going to the USDA MyPyramid site here at http://teamnutrition.usda.gov/resources/mpk_close.pdf to see for yourself what a healthy diet consists of for your child.
Help your child grow healthy and live a life that is not consumed by potentially avoidable medical problems.
101218 Obesity 1/2
Obesity, as stated earlier, poses a serious threat to our health and occurs when the overall amount of calories consumed exceeds the calories expended.
Obesity, per the accepted definition, is an excessively high proportion of body fat in relation to lean body mass on an individual. Another common indicator of obesity is a mathematical chart comparison of weight with height. These graphs use a standard of acceptable or desirable weight when compared to the height of the person measured.
The body mass index is one of the most frequently used measures to determine a healthy weight. The Centers for Disease Control and Prevention uses a mathematical formula. These calculations divide the person’s weight in pounds by the square of the person’s height in inches. The answer is then multiplied by 703.
There are also formulas that use the metric system.
However, this formula does not take into account the lean muscle mass on the person, so if one is heavily muscled the BMI will inaccurate.
When children are born, they have extra fat. This helps them make an easier transition from the womb into the outside world. As they approach five years of age both body fat and body weight are at the lowest points of their lives.
191118 The signs of metabolic health
One of the best signs of a person’s metabolic health is the size of their waistline. When the first thing someone notices about you is your gut, then you have a health problem. A larger waistline is indicative of this deeper lying visceral fat.
For those of you considering liposuction, this procedure makes only cosmetic changes. It removes the subcutaneous fat but does nothing about the deep fat surrounding your organs.
Since one of the criteria for the metabolic syndrome is a big waist, it may be helpful to know what is considered to be a big waist. For men, a waistline over 40 inches is excessive and for women this number is 35 inches. Anything over these two numbers is too much and predisposes that person to the metabolic syndrome.
121118 Carbohydrates, triglyceride levels and the size of your waist
The modern American consumes approximately fifty percent of their daily calories from carbohydrate sources. These high carb diets signal the liver to create more of the previously mentioned Triglyceride rich particles. If the diet includes more than sixty to sixty five carbohydrates then this process increases.
Diets that are high in sugar, fructose being the main cause of the problem, raise the triglyceride levels and in turn stimulate production of triglyceride particles that are rich in very low-density lipoproteins (VLDL).
As this substance goes through the bloodstream it loses some of the triglycerides, which eventually ends up as cholesterol loaded with a high concentration of LDL. We know that approximately sixty to eighty percent of the cholesterol coming into the artery wall is from LDL, the rest comes from Chylomicrons and VLDL.
Doctors and research scientists also know that people with high levels of LDL are at an increased risk for a heart attack and that lowering these levels can reduce the same risk. As of now, they do not have the research data to confirm whether lowering the level of triglycerides will do the same thing.
They do know that having both, high levels of LDL and triglycerides, is a heart attack in the making. Women with high triglyceride numbers seem to have a stronger link with heart disease than men do with the same numbers. Why this predictor is not valid for men is unknown at this time.
051118 Sport and lifestyle activity-range of motion exercising
Your joints and muscles are meant to function within standardized degrees of movement, commonly referred to as the range of motion (ROM). The stronger you are within these ranges, the better protected you will be in preventing injuries from occurring. Therefore when doing your exercise routine keep in mind the following two guidelines:
- You gain the most strength within the range of motion (ROM) at which you exercise.
- The smaller the range of motion you in the joint, the less will be the carry over strength throughout the rest of the movement.
The basis of every quality strength training or fitness program relies, in part, on these two premises. As an example, let’s look at the squat while explaining these principles.
Many lifters do short range squats, known as high squats, in the gym. They get into a machine or in rare cases under a bar and drop down a few inches and call it good. In many instances this isn’t even to a parallel position, let alone below parallel where they should be before starting back up again. Depending on the load of the bar or on the machine, strength may be increased within this small range of motion but its unlikely this will happen.
This range of movement is too little and does not support normal living activities such as sitting down in a chair and then getting back up. If the strength is not developed within a range that is vital to living an active lifestyle then it is not useful. This group of fitness enthusiasts would be better served by going deeper in their squats, thereby getting a transfer of useable strength into their daily lives. This naturally leads in to the second principle.
An individual or strength athlete will become stronger when training the full range of motion. This expands the strength curve and transfers more useable muscle activity across greater degrees of the joint angle. Greater degree angles of strength protect the joint from injury, especially at the far ranges of motion.
The take home message is don’t cut yourself short with limited range of motion exercises.
Training theories 291018 5/5
Two models of thought predominate the current thinking in strength training. One is ‘supercompensation’ or the one-factor theory, the second is the ‘fitness-fatigue’, also known as the two-factor theory. These two are generalized theories and as such contain only the most essential portions of the training ideas. Extraneous options are not included in this brief snap shot of these two training programs.
A rough rule of thumb with a normal training load is the duration of the fitness gains and the impact of fatigue differ by a factor of three. That is the fatigue effect is three times shorter than the positive effects, which last up to three times longer. As an example if the effects of fatigue last 24 hours, the improvement in fitness lasts 72 hours.
Using the two factor model the coach must keep in mind the two offsetting components of training and plan each follow up session accordingly. Maintenance of preparedness, avoidance of fatigue and continual training sessions comprised of several warm up type sessions prior to a contest. The idea behind this is to decrease the training load during each session rather than reduce the number of training sessions. A tapering off of the training load has been proven to enhance the final strength outcome.
In order to accomplish this feat the intervals between sessions must be long enough so the “negative traces of the preceding workout pass out of existence but the positive fitness gains persists.” This has become a rather popular model for use in planning strength training programs.