tag:blogger.com,1999:blog-70013093217966761222024-02-08T06:30:03.360-05:00MDfitness Health WatchDr. Kleeman is a board-certified, fellowship trained orthopedic surgeon specializing in spine surgery. He has devoted his career to the innovation and advancement of surgical navigation, minimally invasive spine surgery and the development of exercise protocols to provide non-surgical treatment options for orthopedic conditions.The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.comBlogger28125tag:blogger.com,1999:blog-7001309321796676122.post-69264066186065717222014-06-14T07:45:00.001-04:002014-06-14T07:45:16.612-04:00Bacon-Superfood-or Death on a Plate?<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Calibri;">There is a revolution going on in the world of Nutrition.
Foods like eggs that were considered dangerous a few years ago are now
considered healthy. Saturated fat was declared “the fast lane to a heart attack”.
That theory also seems to have been disproven. So what’s the deal with bacon?
We know we love the taste, yet of all the demonized foods this one seems to
always be at the top of the “naughty” list. So what’s the truth? Is bacon
really as bad as they say? Well let’s look at the health issues one at a time
and see where it stacks up.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Health issue #1: Bacon is full of Fat<o:p></o:p></span></span></b></div>
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<span style="font-family: Calibri;">If you remember your “Fat 101” there were good fats and bad
fats. I say “were” because the conventional wisdom has changed. Monounsaturated
fat <span style="mso-bidi-font-family: Georgia;">(MUFA) </span>was always
considered a “good” fat. <span style="mso-bidi-font-family: Georgia;"><span style="mso-spacerun: yes;"> </span>MUFAs lower total cholesterol and LDL
cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good stuff).
Bacon is 50% MUFA, mostly oleic acid, the healthy ingredient in olive oil. Another
“good” fat called polyunsaturated fat is found in Salmon and Safflower oil.
Omega 3 fatty acids are also included in this group. Bacon is 10%
Polyunsaturated fat. That leaves 40% Saturated fat the so-called “bad” fat, historically
felt to be associated with heart disease. Several recent randomized control
studies have concluded that there is no association between heart disease and
saturated fat. That’s important because many of the studies linking bacon to
heart disease or cancer came from observational studies which are the least reliable
since they may show an association but usually can’t establish cause and
effect. In addition observational studies are often confounded by the
co-existence of other health problems like smoking or obesity. In summary the
fat content in bacon is probably more of a benefit than a liability.<o:p></o:p></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: Georgia;"><span style="font-family: Calibri;">Health
issue #2: Bacon is full of Salt<o:p></o:p></span></span></b></div>
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<span style="mso-bidi-font-family: Georgia;"><span style="font-family: Calibri;">Salt is used as
part of the curing process. Salt helps prevent harmful bacteria from
contaminating the meat. Excessive salt intake has been associated with high
blood pressure. The evidence suggests that for people with normal blood
pressure, salt is not a problem. On the other hand in people who have high
blood pressure, excessive salt intake could worsen their disease. Interestingly
total salt intake has decreased over the last 50 years due to the use of
refrigeration instead of salt curing. The bottom line on bacon salt is that it
not a health problem for people with normal blood pressure and when eaten in
moderation will not likely worsen the condition in those that already have the
disease.<o:p></o:p></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: Georgia;"><span style="font-family: Calibri;">Health
issue #3: Bacon lacks nutrition<o:p></o:p></span></span></b></div>
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<span style="font-family: Calibri;"><span style="mso-bidi-font-family: Georgia;">Similar to other meat products, bacon is
actually quite nutritious. Bacon is </span><span style="mso-bidi-font-family: Arial;">a good source of </span></span><a href="http://www.dietandfitnesstoday.com/protein.php"><span style="color: windowtext; mso-bidi-font-family: Arial; text-decoration: none; text-underline: none;"><span style="font-family: Calibri;">Protein</span></span></a><span style="mso-bidi-font-family: Arial;"><span style="font-family: Calibri;">, Choline, </span></span><a href="http://www.dietandfitnesstoday.com/phosphorus.php"><span style="color: windowtext; mso-bidi-font-family: Arial; text-decoration: none; text-underline: none;"><span style="font-family: Calibri;">Phosphorus</span></span></a><span style="mso-bidi-font-family: Arial;"><span style="font-family: Calibri;">, </span></span><a href="http://www.dietandfitnesstoday.com/zinc.php"><span style="color: windowtext; mso-bidi-font-family: Arial; text-decoration: none; text-underline: none;"><span style="font-family: Calibri;">Zinc</span></span></a><span style="mso-bidi-font-family: Arial;"><span style="font-family: Calibri;">, </span></span><a href="http://www.dietandfitnesstoday.com/selenium.php"><span style="color: windowtext; mso-bidi-font-family: Arial; text-decoration: none; text-underline: none;"><span style="font-family: Calibri;">Selenium</span></span></a><span style="mso-bidi-font-family: Arial;"><span style="font-family: Calibri;"> and </span></span><a href="http://www.dietandfitnesstoday.com/vitaminB1.php"><span style="color: windowtext; mso-bidi-font-family: Arial; text-decoration: none; text-underline: none;"><span style="font-family: Calibri;">Thiamin</span></span></a><span style="mso-bidi-font-family: Arial;"><span style="font-family: Calibri;">. Selenium is important in preventing cancer
and fighting infection. Choline is beneficial for the heart as well as the
brain. The omega 3 fatty acids in bacon act as potent anti-inflammatories
protecting against cancer and aging in general. <span style="color: #1f1f1f;">Phosphorous
is involved in bone and tooth metabolism as well as, kidney function, cell
growth and heart muscle contraction. Oleic acid has been shown to help regulate
blood sugar levels, insulin sensitivity, and overall circulation. The type and
amount of nutrients depends on how the pigs were raised. Farm raised pork for
instance has a higher level of nutrients especially Vitamin D. In summary, from
a nutritional standpoint bacon stacks up pretty well especially farm-raised
bacon.<o:p></o:p></span></span></span></div>
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<span style="color: #1f1f1f; mso-bidi-font-family: Arial;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #1f1f1f; font-size: 12pt; mso-bidi-font-family: Arial;"><span style="font-family: Calibri;">Health Issue #4: Bacon causes Cancer because of Nitrates<o:p></o:p></span></span></b></div>
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<span style="color: #1f1f1f; mso-bidi-font-family: Arial;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
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<span style="font-family: Calibri;">Sodium
nitrate and nitrite are two ingredients found in most processed meats including
bacon. Sodium nitrate is added as a preservative to help preserve the color and
prevent spoilage. Nitrate is converted to Nitrite which inhibits bacterial
growth especially Botulism. Actually sodium nitrate is a naturally occurring
mineral that is found in most vegetables especially leafy greens like spinach. The
problem isn’t the nitrite it’s the interaction of nitrites with proteins in the
stomach resulting in nitrosamines. Nitrosamines have been found at least in
animals to be carcinogenic when consumed in large amounts. Luckily the
formation of nitrosamines can be largely inhibited by addition of antioxidants
like Vitamin C and E. The USDA now requires that these vitamins be added to
bacon for this purpose. Cooking temperature also affects the production of
nitrosamines. Cooking the bacon at higher temperatures results in more production
of nitrosamines. On the health side, some of the nitrites are converted to
nitric oxide which is a potent arterial dilator. It also helps in nerve
transmission and boosts the immune system. In reality the cancer risk in bacon
is probably minimal especially if the bacon is microwaved rather than fried.<o:p></o:p></span></div>
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<o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="font-family: Calibri;">So
there you have it. Bacon probably doesn’t qualify as a “super food” but it is
definitely not “death on a plate”. The scientific evidence suggests that bacon
can be part of a healthy diet. It just shouldn’t be the whole diet. A couple of
strips microwaved for breakfast or crumbled on a salad will supply your bacon
fix without the guilt. Bon appetite! </span></div>
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<span style="font-family: Calibri;"><a href="http://eatandbefit.com/bacon-super-food-death-plate/">http://eatandbefit.com/bacon-super-food-death-plate/</a><o:p></o:p></span></div>
<br />The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com1tag:blogger.com,1999:blog-7001309321796676122.post-64131899600627830162014-04-07T14:00:00.000-04:002014-04-07T14:00:04.557-04:00Eating Fat Doesn't Make You Fat<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/--mN7PKwv7RE/U0KjB9yTEOI/AAAAAAAABLk/TJviQ5sFKm4/s1600/MDF-040714-EatingFat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/--mN7PKwv7RE/U0KjB9yTEOI/AAAAAAAABLk/TJviQ5sFKm4/s1600/MDF-040714-EatingFat.jpg" height="358" width="400" /></a></div>
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That theory is the focus of a recent article in the journal <u>Annals of Internal Medicine</u>. A group of researchers from Cambridge University analyzed the results of 72 separate studies that included over 600,000 participants in 18 different countries. The results challenge longstanding dietary recommendations regarding fat intake and heart disease. Specifically they looked at saturated fat as found in meat and dairy products. but also in non-animal products like Palm and Coconut oil as well as Cocoa butter. Here are some of the findings:<br />
<ul>
<li>Whether measured in the bloodstream or as a component of diet, total saturated fatty acid was not linked to coronary disease risk</li>
<li>Omega-3 and omega-6 supplements to diets had no benefit in reducing risk of coronary disease</li>
<li>Trans fats, found mostly in processed foods, resulted in a 16 % increased risk for heart disease.</li>
<li>One specific fatty acid, margarin acid (a dairy fat), significantly reduced the risk of cardiovascular disease.</li>
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This is important research for several reasons. Heart disease is still the number one killer in the world. In 2008, more than 17 million people died from cardiovascular disease related illness. For years we have been lead to believe that eating saturated fat was linked to an increased risk of heart disease. This was largely based on a hypothesis promoted in the 1950’s that has <i>never</i> been proven.<br />
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It is important to understand that this new research is not saying that saturated fat is good for you or that you should eat more of it. It is on the other hand saying that it may not be as bad for you as we previously thought. Clearly more research is needed to understand the role for saturated fat in our diet. </div>
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For now even the researchers from this study agree that the best way to prevent heart disease is to:<br />
<ul>
<li>Stop smoking</li>
<li>Exercise regularly</li>
<li>Eat a healthy diet considering not only the fats in our diet but also our intake of salt, sugar and fruit and vegetables.</li>
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A good example of a healthy diet is the <b>Mediterranean diet</b> which includes a wide variety of minimally processed, whole foods such as:<br />
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<li>Nuts </li>
<li>Vegetable and olive oils (which have some saturated fat)</li>
<li>Fish</li>
<li>Fruits</li>
<li>Vegetables </li>
<li>Small portions of animal products such as yogurt and cheese.</li>
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We at MDfitness totally agree! In fact these are the principals we follow with most of our recipes.<br />
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Join us @ <a href="http://www.eatandbefit.com/">www.eatandbefit.com</a></div>
The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-88699016969997767722014-02-14T08:30:00.000-05:002014-02-14T08:30:01.215-05:005 Reasons To Exercise As A CoupleRemember when you first met the person of your dreams? You couldn’t eat, you couldn’t sleep. You just wanted to be together every minute of every day. You dated, you married, and you built a life together. Then life started getting complicated. You had some kids, you bought a house, and you developed a career. That precious time you used to spend together became compromised by outside demands. As you have begun to age it has become more difficult to maintain a healthy weight or stay in good shape. You know you need to exercise but that means more time away from the person you want most to be with. Life is full of conflicts. But there is an answer that will accomplish your goals. Exercise together as a couple. If it seems like a crazy idea, here are five important reasons why you should consider it.<br />
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<li><b>Spending more quality time together:</b> Time is a commodity that there is never enough of. The more quality time you spend together the healthier the relationship. Studies have proved this over and over. It doesn’t mean you have to do exactly the same workout, just do it at the same time and place. And remember, a bike ride or evening walk counts as quality exercise time.</li>
<li><b>Motivation:</b> Exercise is one of those activities that requires constant motivation to keep it going. As humans we can think of a million excuses to skip it. That’s where your partner and you can work together to motivate each other. If one of you is looking for a free pass, the other one steps up and makes sure the workout happens. It is important to take turns on this role so it isn’t always the same person doing the motivating.</li>
<li><b>Losing weight:</b> It’s really hard to lose weight by yourself if you are in a relationship. It has been well established that combining diet and exercise works better than either one by itself. As a couple you can set realistic goals for yourselves that will really work. Chart your progress together and make it a team effort. You will see the pounds melt away.</li>
<li><b>Side benefits:</b> Looking for a way to spice up your love life? The actual act of working out together has been shown to help build a shared passion that extends into every aspect of the relationship, especially the romantic side. Exercise will also help those age-related problems that seem to get in the way. So exercise together and you may be able to throw away the Viagra.</li>
<li><b>Save each other’s life:</b> Exercise has been shown to be an effective treatment for obesity, diabetes, hypertension, cardiovascular disease, depression, and Alzheimer’s disease. There are clinical studies showing that exercise can positively affect the prevention, treatment, and recovery of all ten of the most deadly cancers, especially breast and colon cancer.</li>
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So this Valentine’s day, instead of candy and dinner why not try a different kind of date? Whether it is at the gym or in your home, try working out together. The benefits will affect every aspect of your life together. What greater gift could you give for Valentine’s Day, than the gift of a better life.<br />
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The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-69045600114818001922014-02-04T13:23:00.001-05:002014-02-04T13:23:05.005-05:00World Cancer Day<div class="separator" style="clear: both; text-align: center;">
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February 4th has been designated as World Cancer Day, and this year is marked by a sobering declaration by the World Health Organization (WHO). In what they are calling an imminent “human disaster”, they are predicting a worldwide surge of 57% of cancer cases in the next 20 years. That will account for approximately 5 million more deaths per year due to a disease that is felt to be preventable 50% of the time. They are calling for governments to take legislative approaches focused on addressing lifestyle factors including three things we should do less of (smoking, alcohol consumption, excess calorie consumption) and one thing we should do more of (exercise).<div>
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Of the 3 most common cancers (lung, breast, colon), exercise has been shown scientifically to have both a preventive and therapeutic benefit. Exercise boosts the immune system while increasing muscle mass and decreasing excess fat. This lessens the risk of obesity, diabetes, and cardiovascular disease, all diseases associated with cancer. MDFitness is committed to helping stamp out Cancer by introducing more people to the power of exercise. Let’s kick Cancer’s butt.</div>
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For more information, visit us at <a href="http://www.mdfitnesscares.com/">www.MDfitnessCares.com</a>.</div>
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Source: <a href="http://www.wmur.com/news/health/WHO-Cancer-cases-to-soar-57-in-20-years/-/9857712/24278044/-/q2licmz/-/index.html" target="_blank">WMUR</a></div>
The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-65689599906267170612014-01-09T14:30:00.000-05:002014-01-09T16:17:18.505-05:00Exercise and Treatment of Cancer“You have Cancer”. The three words I never wanted to hear. And yet, there it was. For a second the world goes dark and everything appears upside down and backwards. What seemed like an endless life now has finality and maybe sooner rather than later. How could this happen? Why me? Where did I go wrong? And finally the big question: What can I do about it? Tests are done, consultations sought, and a plan emerges. It might be chemotherapy, radiation therapy, surgery, or all of the above. And so the battle begins. We all want the same thing: Life, quality life, and more of it. I promised myself I would do whatever it took to obtain those precious goals. For me it was surgery, a pretty big one. The recovery was slow and painful but in the end I was deemed “A Survivor”. But that was not the end of the story. The treatment had left me de-conditioned and overweight and at risk for more health problems including potential recurrence of cancer. I had survived the cancer now I had to survive the treatment. For me the solution was simple: Exercise. And that was the beginning of the journey that lead to The Doctors Workout.<br />
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When looking at prevention and treatment of cancer it is difficult to isolate exercise from it’s closely related cousins diet and weight management. In fact they are all important and to a certain degree inter-related. That is why at MD Fitness we have added healthy recipes through “Anne’s Kitchen”. Between diet and exercise it is estimated that we could prevent 35% of cancers overall. Let’s look at the 10 deadliest cancers individually and what we have discovered:<br />
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<ol>
<li><b>Lung and Bronchial cancer:</b> This is still the number one killer cancer in the United States linked to smoking and use of tobacco. An estimated 36% could be prevented with changes in diet and exercise with several studies showing a preventive as well as therapeutic benefit separately from exercise.</li>
<li><b>Colorectal cancer:</b> This is one of the most studied cancers in regard to exercise. An estimated 50% of cases could be prevented in the United States by diet and exercise with more than three dozen studies showing a reduction by 20% or more by exercise alone separate from the effects of diet and weight changes. In addition, patients who exercised were 28% – 42% less likely to die during or after treatment than sedentary patients.</li>
<li><b>Breast cancer:</b> Over 70 studies have looked at the association between exercise and breast cancer. Over two dozen studies have shown that women who exercise have a 30% - 40% lower risk of developing cancer. At least one study has demonstrated improved survival rates and less recurrence in women who exercise. Multiple studies have demonstrated improved quality of life reduced loss of bone density and increased muscle strength. This can be particularly important for shoulder girdle strength after breast surgery. </li>
<li><b>Pancreatic cancer:</b> It has been shown that obese people with a sedentary lifestyle have twice the risk of developing pancreatic cancer. Researchers at Harvard have found that walking or hiking as little as 1.5 hours a week can reduce the risk of this cancer by 50%. Diet and exercise together can result in a 19% reduction in the overall number of cases.</li>
<li><b>Prostate cancer:</b> Over 3 dozen studies have looked at exercise and Prostate cancer with at least two studies demonstrating a lower risk in patients who exercise. There has been an association found between exercise and less aggressive forms of prostate cancer. It has also been shown that exercise can reduce a prostate cancer patient’s risk of dying from the disease by about 30%.</li>
<li><b>Leukemia:</b> At least one study published in the Annals of Oncology demonstrated that people who were the most physically active had a lower risk of all hematologic cancers including leukemia. Adults who regularly walked or got any form of physical activity had a lower risk of developing leukemia and cancers that affect the blood and lymph system. Another study from the University of North Carolina showed that physical activity significantly improves symptoms of fatigue and depression, increases cardiovascular endurance and maintains quality of life for adult patients undergoing treatment for leukemia. </li>
<li><b>Non-Hodgkin lymphoma:</b> The effects of exercise on lymphoma were the same as with leukemia</li>
<li><b>Liver cancer:</b> The American Institute for Cancer Research (AICR) estimates that 15% of liver cancer cases could be prevented with better management of diet, activity, and weight management. A recent study concluded that exercise can lower the risk of a type of liver cancer based on a study using mice.</li>
<li><b>Ovarian cancer:</b> Several studies have demonstrated an association between physical activity and a reduced risk of Ovarian cancer.</li>
<li><b>Esophageal cancer:</b> the Mayo Clinic recently reported on four studies observing that people who were physically active had a 32% lower risk of esophageal adenocarcinoma with a 19% overall reduction of esophageal cancer risk compared to the least physically active people.</li>
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The reasons for such a diverse group of cancers to have similar benefits from exercise include:<br />
<ol>
<li>Helping with weight control</li>
<li>Lowering blood pressure</li>
<li>Improved cardiovascular function</li>
<li>Improving glucose and insulin tolerance</li>
<li>Improving health of muscles, bones, and joints</li>
<li>Improving digestion with less constipation</li>
<li>Improving quality and length of sleep</li>
<li>Lessening nausea and vomiting during chemotherapy</li>
<li>Improved appetite</li>
<li>Improved mood while decreasing stress and anxiety</li>
<li>Boosting the immune system</li>
<li>Increasing the production of white blood cells</li>
<li>Lowering certain cancer related hormone levels (estrogen in women, testosterone in men)</li>
</ol>
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When you look at such an impressive list of health benefits directly related to exercise it is no wonder that it is rapidly becoming the standard of care in the treatment of most cancers. Imagine if there was a drug that could do all the things that exercise can do. It would be the most prescribed medication in history. So if like me, you are ever given those three life changing words “You have cancer” and are ready to fight for your life, get off the couch and ready to sweat. And we at <a href="http://www.thedoctorsworkout.com/" target="_blank">MDfitness</a> are ready to help the fight and get your life back.</div>
The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-81927669095902006942013-12-23T10:43:00.000-05:002013-12-23T10:43:01.865-05:00Exercise and The Common Cold<div class="MsoNormal">
<b>Prevent The Common Cold This Season With Exercise!</b></div>
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Cough, hack, sneeze…. Yep it’s that time of year; you are probably getting a cold. It’s called “The Common Cold” and seems to be as much part of the winter season as the cold weather from which it derived its name. According to the CDC there are over 425 million colds and flus that occur annually in the US at the expense of $2.5 billion dollars. An adult on average will experience 2-3 colds per year while children may have up to 7. Contrary to popular belief, colds are not enhanced by damp or cold weather. It’s actually the effect of the weather that brings people indoors where they can spread the virus through close contact with each other.<br />
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While there are an endless number of cold remedies on the market, none of them can prevent or cure the common cold. Colds are caused by viruses so antibiotics won’t help. That leaves our bodies to fight off these nasty virus particles on our own. To kill a virus we need a strong immune system. Some of these cells, called Natural Killer cells, attack the virus on site. Other cells called B-cells create antibodies that sense the invader and attach to it signaling the attack. T-cells help to organize the attack by coordinating the other cells to perform their role. Some T-cells also attack infected cells directly but can’t get to the virus directly once it enters the host cell. <br />
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Recently, a completely new mechanism has been discovered at Cambridge University. It has always been assumed that once the virus entered the host cell, the game was over. Now we know that these antibodies follow the virus into the cell where they attract a protein called TRIM21 which in turn signals a waste disposal cell called a proteasome to dismantle the virus piece by piece before the virus can cause harm to the host. Have a look at this video: <a href="http://www.youtube.com/watch?v=dHBZCxtQz0g">http://www.youtube.com/watch?v=dHBZCxtQz0g</a><br />
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So where does exercise fit in? Well we know that exercise has the effect of boosting the immune system, especially Killer cells and T-cells. One study showed that exercise increased the number of killer cells by as much as 300%. Another study found that in 65 year olds that exercised regularly, the number of T-cells was as high as those in people in their 30s. A study reported in the British Journal of Sports Medicine showed that people who felt fit and were physically active cut the risk of having a cold by about 50%. Not only did they have fewer days suffering from a cold, but they suffered less with their symptoms when they had a cold. <br />
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The American College of Sports Medicine describes several studies linking exercise to cold prevention. In one study 61% of 700 recreational runners reported fewer colds since beginning to run. Two other well-controlled studies on young and elderly women showed that walking briskly 35-40 minutes five days a week cut the number of cold days in half compared to sedentary women.<br />
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So remember, this is the time of year when you need your immune system working at peak performance. That means eat well, sleep well, hydrate well, and above all exercise well. Those nasty cold viruses will never see it coming.</div>
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<a href="http://www.webmd.com/cold-and-flu/cold-guide/exercise-when-you-have-cold">http://www.webmd.com/cold-and-flu/cold-guide/exercise-when-you-have-cold</a></div>
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<a href="http://www.acsm.org/docs/current-comments/exerciseandcommoncold.pdf">http://www.acsm.org/docs/current-comments/exerciseandcommoncold.pdf</a></div>
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<a href="http://lancastria.net/blog/common-cold-cure-on-the-horizon.html">http://lancastria.net/blog/common-cold-cure-on-the-horizon.html</a></div>
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<a href="http://www.cbsnews.com/8301-504763_162-20021435-10391704/preventing-the-common-cold-and-a-cure-looming-/">http://www.cbsnews.com/8301-504763_162-20021435-10391704/preventing-the-common-cold-and-a-cure-looming-/</a></div>
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<a href="http://www.bbc.co.uk/news/mobile/health-11664660">http://www.bbc.co.uk/news/mobile/health-11664660</a></div>
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<a href="http://www.livescience.com/817-natural-body-guards-killer-cells-motivated.html">http://www.livescience.com/817-natural-body-guards-killer-cells-motivated.html</a></div>
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The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-48162464550875856972013-11-29T07:34:00.001-05:002013-11-29T07:34:31.823-05:005 Things you need to do to get through the holidays<strong><span style="font-family: Calibri;">Well, Thanksgiving has come and gone and you know what that
means… The holiday season is upon us. <span style="mso-spacerun: yes;"> </span>For some, that can put a new meaning on the
term “Black Friday”. All that work we have put into losing those 5 lbs. is could
be negated by Eggnog and Candy canes. The evening walk that helped your body and
mind during the summer and fall becomes more difficult in the dark and the
cold.<span style="mso-spacerun: yes;"> </span>According to research, this can be
the most stressful time of the year. It is also when cold and flu season is
really getting cranked up. The holidays are a wonderful time of the year, but
they could be full of pitfalls that can turn it into a nightmare before
Christmas. In the spirit of the holidays, we have come up with <i style="mso-bidi-font-style: normal;">5
remedies to the holiday blues</i>. </span><br />
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<a href="http://4.bp.blogspot.com/-d--sNpYDyDw/UpiJnV1P1QI/AAAAAAAAAug/AQfIMi1ktyQ/s1600/MDF-SurviveTheHolidays-Graphic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="287" src="http://4.bp.blogspot.com/-d--sNpYDyDw/UpiJnV1P1QI/AAAAAAAAAug/AQfIMi1ktyQ/s320/MDF-SurviveTheHolidays-Graphic.jpg" width="320" /></a></div>
<span style="font-family: Calibri;"><o:p></o:p></span><br />
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<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Hydrate:
Hydration becomes more difficult during the winter due to the dryness that
accompanies the colder weather. Twenty percent of our hydration comes from
food, however winter foods have less natural water in them than the summer
fruits and vegetables. Alcohol and caffeine can actually add to the
dehydration. This can lead to impairment in cognitive skills and make you more
tired and lethargic. Hydration allows our bodies to rid themselves of toxins
and waste products that can lead to illness and disease. So remember the rule
of 8’s (eight servings of eight ounces of water a day).<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Sleep:
It seems nobody gets enough sleep these days but this becomes worse around the
holidays. Shopping, partying, and year end projects can take their toll on your
sleep pattern. The stresses associated with these activities can make it harder
to fall asleep and stay asleep. Being rundown is the last thing you need at
this time of year. For one thing it will make you more susceptible to illness.
Try to avoid late night eating, drinking, or partying. The body needs some time
to slow down and prepare for sleep. Food, alcohol, and activity just before
retiring tends to keep your body’s metabolism revved thus disrupting sleep. Try
reading a book instead of watching TV as studies have shown that TV stimulates
parts of the brain that can prevent sleep. If you can’t get stressful thoughts
out of your head try concentrating on a peaceful or pleasurable thought. Take
yourself to a place or time that brings you happiness and stay there until you
fall asleep.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Exercise:
The holiday season can take a real toll on your exercise routine. Why do you
see so many ads for exercise clubs and equipment right after the New Year? It
might be the cold or the dark or the myriad of seasonal activities that disrupt
our activity level. If you have a regular workout time stay with it and if you
don’t have one this is a great time to start. Remember, all you need is 30-40
minutes three times a week. Even walking counts so bundle up and get outside.
Try skiing or snowshoeing if you want an extra challenge. If you can’t find
30-40 minutes to free up, you can get the same result from three or four 10
minute segments. This will help you have more energy, sleep better, and prevent
illness.<o:p></o:p></span></div>
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<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Try to
limit over-indulgence: Here’s where those extra pounds really add up. We
tend to eat more and consume more alcohol than at any other time of the year.
Late night parties especially can lead to gaining weight and losing sleep. So in
order to keep indulgences in check, have a healthy snack before you go to the
party. Use a salad plate to keep the portions smaller. Discipline yourself to
have a glass of water in between each alcoholic drink. Try to stick to the
healthier party foods such as fruits, vegetables, or shrimp. In particular go
easy on the desserts and high calorie snacks. And above all, pace yourself.
Have a small snack and then engage someone in conversation. That way you won’t
leave the party feeling overly stuffed. You will probably also have a better
time meeting new people or catching up with old friends.<o:p></o:p></span></div>
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<div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">5.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Have more
Fun: Seems like a simple concept so why is it so elusive some times? Sometimes
the stress that goes with this time of year can take the fun right out of it.
Remember when you were growing up and the excitement of the holiday season? It
is still there, you just have to find a way to get it back. In the end it’s not
about presents and parties, it’s about friends and family. Try to come up with
activities that will rejuvenate those relationships. Take some family walks or
just hop in the car, grab some hot chocolate, and go see the Christmas lights.
Organize a game night or invite your favorite friends over and prepare a dinner
together instead of going out. Work out together or take you partner ice
skating. Make the memory of the holidays more about what you did together than
what you had under the tree. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">The holidays are a magical time of the year where for a few
short weeks we can escape back to another time, a time where the wonders of
childhood can emerge and fill us with joy. But underneath the magic are
pitfalls that can turn the season into a time of stress and disappointment. You
can avoid these problems with five simple solutions. Follow these suggestions
and when New Year’s comes around you won’t have to worry about resolutions, you
will have already made them. <o:p></o:p></span></div>
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<o:p><span style="font-family: Calibri;"> </span></o:p><span style="font-family: Calibri;">Happy Holidays from MDFitness!<o:p></o:p></span></div>
</strong><br />The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-7472430241986734272013-11-08T08:30:00.000-05:002014-04-26T08:43:41.290-04:00MDFitness Tip~ <b><span style="font-family: "Calibri","sans-serif"; font-size: 10.5pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman'; mso-hansi-theme-font: minor-latin;">Healthy eating starts with your shopping cart. Learn which foods to grab that’ll keep you on track towards better health. One of our primary principals is to:<o:p></o:p></span></b><br />
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<b><span style="font-family: "Calibri","sans-serif"; font-size: 10.5pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman'; mso-hansi-theme-font: minor-latin;"><o:p> </o:p></span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman'; mso-hansi-theme-font: minor-latin;"><span style="font-size: large;">Eat More Fruits and Vegetables</span></span></b></div>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman'; mso-hansi-theme-font: minor-latin;"><span style="font-size: large;"></span></span></b><br />
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<a href="http://3.bp.blogspot.com/-LozKZwHkNiY/UnvVmXxQYjI/AAAAAAAAApk/rIW2qj5NtDQ/s1600/MDF-102413-Tip-FruitsandVeggies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-LozKZwHkNiY/UnvVmXxQYjI/AAAAAAAAApk/rIW2qj5NtDQ/s320/MDF-102413-Tip-FruitsandVeggies.jpg" height="287" width="320" /></a></div>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman'; mso-hansi-theme-font: minor-latin;"><span style="font-size: large;"><o:p></o:p></span></span></b><br />
<span style="font-family: "Calibri","sans-serif"; font-size: 9pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman'; mso-hansi-theme-font: minor-latin;">We love carbs as much as the next person and a juicy steak is hard to beat. But research shows that eating a rainbow of fruits and veggies provides countless benefits, including protection against cancer, heart disease, and the effects of aging!<span style="mso-spacerun: yes;"> </span>SO we strive to load up on fruits and veggies as a principle of a great diet! <o:p></o:p></span><br />
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<span style="font-family: "Calibri","sans-serif"; font-size: 9pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman'; mso-hansi-theme-font: minor-latin;">Ultimately, the FDA recommends a total of nine to thirteen servings of fruits and vegetables daily. That really is not as difficult as it seems since a serving size is only a ½ cup for most fruits and veggies.<span style="mso-spacerun: yes;"> </span>However, if that still seems daunting, rather than fixate on a specific amount, make sure to have just one vegetable or fruit with each meal. Whether that means adding a banana to your morning cereal or putting tomato and lettuce on your lunchtime turkey sandwich, it's an easy way to get your veggies in without keeping a tally sheet.<o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; font-size: 9pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman'; mso-hansi-theme-font: minor-latin;"><span style="mso-spacerun: yes;"> </span>At dinner we practice the 50 percent rule: we aim to have half of our plate covered in veggies. Not only will this help you get your </span><a href="http://www.fitnessmagazine.com/recipes/taste-tests/fitness-magazines-favorite-food-nutrition-blogs/?lc=int_mb_1001"><span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 9pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman'; mso-hansi-theme-font: minor-latin; text-decoration: none; text-underline: none;">nutrition</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 9pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman'; mso-hansi-theme-font: minor-latin;"> fix in, but you'll also likely shed some weight. Each bite of vegetable has 3 to 4 times fewer </span><a href="http://www.fitnessmagazine.com/fitness/multimedia.jsp?multimediaId=/templatedata/fitness/multimedia/data/1130272109023.xml&lc=int_mb_1001"><span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 9pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman'; mso-hansi-theme-font: minor-latin; text-decoration: none; text-underline: none;">calories</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 9pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: 'Times New Roman'; mso-hansi-theme-font: minor-latin;"> than any other bite of food on your plate.<span style="mso-spacerun: yes;"> </span>In addition the fiber in the veggies will fill you up FAST.<span style="mso-spacerun: yes;"> </span></span><o:p></o:p></div>
The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-57048224398715629802013-11-06T14:55:00.003-05:002013-11-08T09:14:21.663-05:00National Eating Healthy DayDid you know that today, November 6, is <b>National Eating Healthy Day</b>? Most people don’t. So what is the big deal and why should we designate a day to get people to eat more healthy foods? What if I told you that over 144 million adult Americans are overweight or obese? How about the fact that over a third of our children share the same problem? Did you know that for the first time in the history of our country the next generation isn’t expected to live as long as their parents despite advances in treatment for cancer and other diseases? One major reason for this obesity epidemic is the increase in meals eaten out, presently one in five or about 4.2 meals a week. Eating out means larger portions and more calories. As we go into the holiday season the problem becomes worse than ever, making this a perfect time to make a pledge to change our eating habits and live a longer healthier life. It’s really not that hard. Just follow these simple guidelines and you are on your way. <br />
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When you go to the super market look for these healthy items: <br />
<ul>
<li>Colorful fruits and vegetables </li>
<li>Beans and other legumes </li>
<li>Brown rice or whole grain pasta </li>
<li>Whole wheat or whole grain bread </li>
<li>Lean grass fed meat </li>
<li>Free range poultry and eggs </li>
<li>Low fat dairy products including yogurt </li>
<li>Olive and Canola oil </li>
<li>Almonds, walnuts, pistachios, and other nuts </li>
<li>Berries especially blueberries, raspberries, and strawberries </li>
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Look for these same ingredients when you eat out and try to eat half the meal and take the other half home. <br />
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Remember the difference between a serving and a portion. A serving is a specific measured amount of food. A portion is the actual amount you put on your plate. The closer your portion size is to a serving, the more you control your weight. Try to remember what a serving size means. For instance: <br />
<ul>
<li>A serving of meat is about the size of a deck of cards </li>
<li>A serving of fish is about the size of a checkbook </li>
<li>A serving of fruit is about the size of a baseball </li>
<li>A serving of leafy vegetables is about the size of a small fist </li>
<li>A serving of bread is one slice </li>
<li>A serving of rice, pasta, or cereal is about the size of a baseball </li>
<li>A serving of cheese is about the size of 4 stacked dice </li>
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Go easy on the salt. Most people consume over twice the recommended limit of 2/3 teaspoon a day. <br />
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So come on and make the pledge today. Don’t put is off until tomorrow or next week or next year. Let’s all strive for a healthier future for ourselves, for our family, for our country. It might just save your life.<br />
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The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-78882305337973196382013-11-04T14:23:00.000-05:002013-11-04T14:27:03.418-05:00November is Diabetes Awareness Month… What you need to know! <div>
So it’s your birthday and here comes the cake. You blow out the candles (harder to do than last year) and lick some of the icing (yum). You tell yourself that you are only going to have a small piece but it tastes so good you find yourself craving for more. 400 calories later you still want more. As you started to chew the first bite your body was already breaking down the carbohydrates to glucose and fructose, the major basic sugars. The sugars are rapidly absorbed into the bloodstream resulting in a condition called hyperglycemia. The accelerated spike is largely due to the lack of fiber in the highly processed flour used to prepare the cake. Fiber helps to slow the absorption of sugars in the intestines allowing the body to adjust to the rise in blood sugar more naturally. Your body responds to the rise in blood glucose by releasing insulin from the pancreas. </div>
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Too much glucose in the blood is toxic to the body just as too little deprives the body of needed fuel to the brain, muscles, intestines, and other organs. Insulin helps maintain the right level by allowing the liver and other organs to absorb the sugar where it can be burned as fuel or stored as fat like a battery storing electrical power. When the system is overwhelmed by the excessive surge of sugar and insulin, the liver has to release some of the excess into the blood stream. The fat or triglyceride ends up being stored as visceral or belly fat. The glucose released by the liver creates a vicious cycle by stimulating the pancreas to release more insulin putting more stress on the liver. Over time the pancreas wears out and the liver becomes insensitive to the insulin resulting in a condition called “metabolic syndrome.” <b>This in turn leads to Type 2 Diabetes.</b></div>
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Fructose, unlike glucose, does not stimulate production of insulin. In the liver fructose is converted triglycerides which are deposited in the belly leading to obesity. Fructose increases our hunger, and deprives us of energy. This creates a vicious cycle of sugar intake leading to fat deposition leading to insulin resistance with increased craving for sugar accompanied by less energy to burn the calories. In the end this can lead to massive obesity. <br />
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Between 1975 and 2005 the incidence of Type 2 Diabetes has increased over sevenfold. Interestingly this corresponds perfectly with the development of high-fructose corn syrup (HFCS) in 1971. By the 1980s HFCS was the most common sweetener in the U.S. Humans are clearly not designed for the lifestyle of today. The combination of inactivity and a diet high in refined carbohydrates is largely responsible for this deadly epidemic. Type 2 Diabetes is deadly because it leads to cardiovascular disease, increasing the risk of death by heart attack or stroke. <br />
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So how do we prevent it?</h4>
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<ol>
<li>Avoiding fructose especially HFCS may be the most important step. </li>
<li>Adding fiber to your diet and limiting the amount of processed carbohydrates allows the body to absorb the sugar more slowly preventing the spike in insulin that overloads the liver. </li>
<li>Exercise has been shown to make the liver and other organs more sensitive to insulin while simultaneously lessening the amount of visceral fat. </li>
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Remember: </h4>
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We can treat the symptoms of Diabetes but there is no cure. That is why it is so important to prevent the condition from developing in the first place! </div>
The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-75038560338868049222013-10-23T14:09:00.002-04:002013-10-23T14:09:15.598-04:00Delayed Onset Muscle SorenessSo you have finally decided to get back in shape and lose those 10 pounds you gained during the last year. You hit the gym with a <i>vengeance</i> forgetting that a few years have passed since you were in top condition and now you wake up and you can’t move without pain. It’s in your hips and knees and muscles. Just getting out of bed hurts. You walk like a robot, and forget about bending over. What in the world is going on and more importantly - <b>what do you do about it? </b><br />
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The condition is called <b>DOMS</b> which stands for <b>Delayed Onset Muscle Soreness</b>. It is extremely common and generally goes away in a few days. Some feel it is caused by micro injury to the muscles and connective tissue due to over-stressing when a new and strenuous exercise is attempted. This leads to inflammation and the two major symptoms, <b>pain</b> and <b>stiffness</b>.<br />
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<b>So the big question is this:</b> Do you stop exercising or press on? Well you definitely don’t want to stop exercising but you do want to lessen the intensity a bit until the symptoms subside. Try lowering the weights if you are weight training, or instead of running try fast walking. If you are performing an eccentric exercise like lunges which are particularly prone to this condition, try doing it part way. You might also want to add a non-steroidal anti-inflammatory (<b>NSAID</b>) such as Motrin or Advil to help lessen the inflammation. As the symptoms subside over the next few days you can increase the intensity until you are back in action. If the pain is not subsiding however you may be dealing with a true injury in which case you will have to back off exercising the injured area until it heals and speak with your medical provider for guidance. Even an injury should not keep you from exercising completely. In most cases you can simply work around the injured area and keep going. Remember the axiom: <b>“Use it or lose it”.</b>The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com1tag:blogger.com,1999:blog-7001309321796676122.post-2403224483654909872013-10-16T14:28:00.000-04:002013-10-16T14:35:13.816-04:00Breast Cancer and ExerciseOctober is a month of beauty and change. The vibrant colors display nature at its finest. It’s a wonderful time to get outside and enjoy the spectacular show. It is a great time to take a walk and get in some exercise. Ironically it is a perfect month to be designated as “Breast Cancer Awareness Month.” Exciting new research has given women more reasons than ever to add walking to their daily routine.<br />
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There are over 70 studies worldwide that have found an association between exercise and breast cancer. These studies have demonstrated an average of 25% risk reduction in physically active women compared to inactive women. The latest study published in Cancer Epidemiology Biomarkers & Prevention showed that even moderate aerobic activity such as walking 7 hours or more a week could lower the cancer risk by 14%. While that may seem like a lot of time, remember some simple tricks to help pile up the hours:</div>
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<ol>
<li>Swear off elevators and always use the stairs</li>
<li>Try walking part or all of the way to work</li>
<li>Park on the far side of the Mall</li>
<li>If you need to talk to a colleague, walk down the hall instead of using email</li>
<li>Plan your next vacation around walking, hiking, or biking</li>
</ol>
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The association between exercise and breast cancer is an inverse one meaning that the more one exercises, the greater the benefit. The importance of this study is that it clearly demonstrates a benefit in even a modest amount of activity that anyone can perform without a gym or exercise equipment. </div>
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So let's all celebrate October, Life, and Breast Cancer Awareness by getting outside and walking. It might just save your life!<br />
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<span class="Apple-style-span" style="font-size: xx-small;"><sup>1</sup> <a href="http://www.ncbi.nlm.nih.gov/pubmed/23652373">http://www.ncbi.nlm.nih.gov/pubmed/23652373</a></span><br />
<span class="Apple-style-span" style="font-size: xx-small;"><sup>2</sup> <a href="http://well.blogs.nytimes.com/2013/10/09/how-walking-may-lower-breast-cancer-risk/?_r=0">http://well.blogs.nytimes.com/2013/10/09/how-walking-may-lower-breast-cancer-risk/?_r=0</a></span></div>
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<span class="Apple-style-span" style="font-size: xx-small;"><sup>3</sup> <a href="http://cebp.aacrjournals.org/content/22/10/1906.short">http://cebp.aacrjournals.org/content/22/10/1906.short</a></span></div>
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<span class="Apple-style-span" style="font-size: xx-small;"><sup>4</sup> <a href="http://abcnews.go.com/Health/story?id=116923">http://abcnews.go.com/Health/story?id=116923</a><span class="MsoHyperlink"><o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: xx-small;"><sup>5</sup> <a href="http://www.forbes.com/sites/melaniehaiken/2013/10/11/5-things-you-can-do-now-to-prevent-breast-cancer/">http://www.forbes.com/sites/melaniehaiken/2013/10/11/5-things-you-can-do-now-to-prevent-breast-cancer/</a></span></div>
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<span class="Apple-style-span" style="font-size: xx-small;"><sup>6</sup> <a href="http://www.cbsnews.com/8301-204_162-57606064/walking-seven-hours-a-week-may-lower-breast-cancer-risk/">http://www.cbsnews.com/8301-204_162-57606064/walking-seven-hours-a-week-may-lower-breast-cancer-risk/</a></span></div>
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<span class="Apple-style-span" style="font-size: xx-small;"><sup>7</sup> <a href="http://www.ncbi.nlm.nih.gov/pubmed/21113759">http://www.ncbi.nlm.nih.gov/pubmed/21113759</a></span></div>
<!--EndFragment-->The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com1tag:blogger.com,1999:blog-7001309321796676122.post-29792186762219469852013-10-09T15:08:00.003-04:002013-10-09T15:08:36.403-04:00Twelve Easy Ways to Improve Your HealthBig changes are <b>HARD</b> to make and even harder to stick with, which is why so many of us struggle with our weight and overall health. This is why we suggest <b>small changes</b> you can easily adapt into your life. Choose one easy change each month and this time next year you will have made a BIG impact in your health. <br /><br /><div class="separator" style="clear: both; text-align: center;">
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<ol>
<li>Eat fish twice per week. Look for choices that are high in Omega 3 fatty acids when you can. </li>
<li>Choose low sodium versions of canned vegetables, tomatoes and soups. </li>
<li>Limit yourself to eating only half of your restaurant meal and take the other half home for another meal. </li>
<li>Read the labels of the foods you are buying and if you can’t pronounce anything on the label, PUT it BACK. </li>
<li>Eliminate one sugary or artificially sweetened drink each day and replace it with water. </li>
<li>Cut 100 calories from your diet each day and in a year you’ll lose 10 lbs! </li>
<li>Commit to some activity each and every day. It can be as simple as taking a walk or 10 minutes of abdominal exercises. Every bit counts. </li>
<li>Replace your dessert with a healthier option such as fruit. </li>
<li>Focus on stress reduction. Think about what relaxes you, take a deep breath and live in the moment. </li>
<li>Sleep no less than 6 hours and no more than 8 hours. Both have been shown to result in an increased appetite and weight gain. </li>
<li>Get a checkup… See your dentist every 6 months and doctor every 12 months for a routine examination. </li>
<li>Have at least one serving of vegetables or fruit with every meal. </li>
</ol>
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<br /> Commit to these simple changes and in no time you will significantly improve your health. Studies also show that success breeds success, meaning that when people see that making small health changes has a positive impact, they are motivated to make more changes and stick with them. <b>Start today for a healthier tomorrow.</b></div>
The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com1tag:blogger.com,1999:blog-7001309321796676122.post-64786047053189589962013-09-23T17:01:00.006-04:002014-08-20T15:02:40.187-04:00How to Combat Seasonal Weight Gain<span style="font-family: Arial, Helvetica, sans-serif;">The days are a little cooler, the leaves are beginning to show their brilliant colors, it’s Autumn in New England, my favorite time of the year. It’s time for football games and the World Series. Halloween is just around the corner and before long it will be the holidays with Thanksgiving dinner and Christmas treats. What’s not to love about this time of year? It’s the extra 5 lbs. of weight gain, that’s what’s not to love! Come New Year’s, it’s resolution time, the time to get rid of the extra weight. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So what is behind this seasonal phenomenon? Some people blame it on darkness, some on cold, and others on SAD (Seasonal Affective Disorder). Seasonal changes have been demonstrated in levels of Melatonin, Serotonin, Tryptophan, and Vitamin D all of which may play a role in tilting the balance of “calories in” over “calories out” - the driving force behind weight gain. Whatever the underlying causes, the end result is less exercise and more food consumption - especially carbohydrates. Cookies, cakes, and pies are loaded with carbohydrates, so is alcohol. Tired of having to loosen your belt? So am I. So this year, let’s try something different. Let’s not gain those extra lbs. <br /><br /><b>Here are five easy ways to prevent seasonal weight gain:</b> </span><br />
<ol>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>Let’s talk about food.</b> We know carbohydrates lead to obesity and in the fall we seem to crave them more and there are plenty more of them around than at other times of the year. So try to eat more protein, whole grains, fruits, and vegetables especially early in the day. A healthy breakfast will keep you satisfied all morning and help prevent weight gain. For an afternoon snack, try an apple, they are in season this time of year and they are both healthy and delicious. If pasta is calling you for dinner, try a whole grain brand such as Barilla Plus and make a sauce with more olive oil and less sugar.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>Exercise</b> or lack thereof is perhaps the biggest cause of seasonal weight gain and therefore the solution. When you get out of work and it is cold and dark all you want to do is snuggle up with a blanket and some comfort food but you can resist this if you are proactive and establish a routine. Just insert 30-40 minutes at least 3 times a week to strength training and fill in the rest with some cardio and problem solved. Strength training increases muscle mass, which bumps up the metabolism and burns more calories. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>Change your routine</b> to burn more calories. Try taking a fast walk at lunch that will get you outside and exposed to more sunlight. Use the stairs instead of the elevator. Park your car on the far side of the mall parking lot. Go for a stroll after dinner. Every little bit counts. Remember, an extra 100 calories burned or saved each day will result in 10 lbs. of weight loss in a year. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>Let’s talk about alcohol.</b> A glass or two of wine, especially red wine is considered healthy but after that it just piles on the calories. If you normally drink two glasses a day try to nurse one glass longer. That will give you that 100 calories all by itself. When you are tailgating or attending a holiday party, have a glass of water in between cocktails. It will help you to pace yourself. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>Embrace the outdoors.</b> There is so much to do in spite of the cold and the dark. Bundle yourself up and head for the hills and mountains. Hiking, skiing, and snowshoeing will invigorate you and burn calories. Most ski areas now have night skiing under the lights or buy a headlight and off you go. Find someone you care about to join you. There is nothing more romantic than a moonlit walk on freshly fallen snow. </span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;">Try these five tips and you will be amazed at how great you look and feel. Remember, the choice is yours: get heavy or get healthy!</span></div>
The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com1tag:blogger.com,1999:blog-7001309321796676122.post-41852115132121705812013-09-18T16:19:00.000-04:002013-09-18T16:19:04.527-04:006 Reasons to Lift Weights NOW! Lifting weights can improve your health, no matter your age or gender. In fact we are constantly learning new benefits of weightlifting. And you don’t have to bench press 350 pounds to see those benefits. You can see results in lifting a 5 pound dumbbell! <div>
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<br /><br /><b>Weight training will: </b><br /><br />1.) Help you lose more fat… even at rest. Muscles burn more calories than fat. So even at rest you are burning more calories to help you keep the weight off for good. <br /><br />2.) Your clothes will fit better. One pound of fat takes up more space than one pound of muscle (18-20%)… so even though pound for pound muscle weighs more, it’s lean, tight and takes up less space! <br /><br />3.) Curb the effects of Sarcopenia ( age related muscle loss) and help protect your heart while also preventing type 2 diabetes! <br /><br />4.) Improve your balance… you may not notice it… but as you age you start to lose your balance and it is largely related to muscle loss. Gaining back muscle strength means you are less likely to fall and injure yourself. <br /><br />5.) It will strengthen your bones. All adults, but especially women need to protect their bones from osteoporosis. Exercising with weights is one of the best ways to maintain strong healthy bones. <br /><br />6.) Improve your self-confidence and motivation. You can see results in just a few weeks which can impact your self-image and motivate you to get in shape and stay in shape. <br /><br />Weight training 2-3x per week on alternating days is all it takes to see real results. Even light weights will have a dramatic impact on how you look and feel! So grab some dumb bells today and get started. What are you waiting for? </div>
The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com1tag:blogger.com,1999:blog-7001309321796676122.post-45844654952760600092013-08-29T15:07:00.000-04:002013-08-29T15:07:55.729-04:00Is skipping breakfast killing you?<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-y2oMFViTpvE/Uh-bhEPbgYI/AAAAAAAAAXo/EdyULO05nO4/s1600/MDF-082913-SkippingBreakfast.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-y2oMFViTpvE/Uh-bhEPbgYI/AAAAAAAAAXo/EdyULO05nO4/s1600/MDF-082913-SkippingBreakfast.jpg" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Remember your mother telling you not to skip breakfast? Mine did. It turns out that she was right. In fact, recent evidence shows that people who skip breakfast have a 27% higher risk of heart attack or dying from cardiovascular disease.<sup>1</sup> How can that be you may ask? It probably comes down to the effect of breakfast on how the body functions - also known as metabolism. In short, eating a good breakfast jump starts your metabolism while stabilizing blood sugar. This lowers the risk for obesity, diabetes, and heart disease. There is also evidence that eating breakfast has a positive effect on the mind, improving cognitive skills, memory, and mood. <br /><br />One recent study involved overweight women who were all put on a 1400 calorie diet with half of the women being told to make breakfast the larger meal and half to make it the smallest meal.</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><sup>2</sup></span><span style="font-family: Arial, Helvetica, sans-serif;"> The group that made breakfast the larger meal lost an average of 20 lbs compared to the other group who lost an average of 8 lbs. This group also lost twice the waist circumference and showed a greater improvement in blood cholesterol, glucose, and triglyceride levels, despite consuming the same total number of calories. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />In spite of some of the recent theories that propose breakfast is not so important, I believe it is clear that breakfast is an important meal, it is equally clear that some foods are better than others and some are downright unhealthy. Remember, the food should be high in protein and nutrients and low in sugar and refined carbohydrates. The term glycemic index is often used to describe the relative effect of the food on insulin and resulting blood sugar. The calorie amount is also important especially if they are what are called “empty calories” - meaning that there are little or no nutrients to offset the calories. <br /><br /><b>The most healthy breakfast foods include: </b></span><br />
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<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Oatmeal</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Eggs</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Coffee</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Non-fat greek yogurt</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Peanut butter</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Low fat cottage cheese</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Low sugar whole grain cereal</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Whole grain bread</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Fruit ( especially grapefruit, blueberries, strawberries, and bananas)</span><span style="font-family: Arial, Helvetica, sans-serif;"> </span></li>
</ul>
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These foods offer protein, vitamins, minerals, and antioxidants with little or no sugar.<br />
<br />On the unhealthy side are foods high in sugar and refined carbohydrates. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>The most unhealthy breakfast foods to avoid:</b></span><br />
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<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Donuts</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Pastries</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Sugared cereal</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Bagels</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Sausage</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Biscuits</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Pancakes</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Flavored non-dairy creamers </span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;">These high glycemic index foods cause spikes in insulin and glucose that can lead to obesity, diabetes, and heart disease. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />As you can see, there are many popular food items in both the healthy and unhealthy groups. The key is to eat breakfast regularly and stick to foods in the healthy category. This will lessen your urge to snack during the morning and lower the total calories consumed during the day. More importantly, you might just live longer. <span style="font-size: xx-small;"><br /></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;"><br /></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">1. Journal: Circulation; </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">Prospective Study of Breakfast Eating and Incident Coronary Heart Disease in a Cohort of Male US Health Professionals</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">Leah E. Cahill, PhD; Stephanie E. Chiuve, ScD; Rania A. Mekary, PhD; Majken K. Jensen, PhD; Alan J. Flint, MD, DrPh; Frank B. Hu, MD, PhD; Eric B. Rimm, ScD</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">2. Journal: The Journal of Obesity</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">High Caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">Daniela Jakubowicz, Maayan Barnea, Julio Wainstein, Oren Froy</span>The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-6110062327956212602013-08-13T14:06:00.000-04:002013-08-13T14:07:20.385-04:00Exercise Tips for Beginners <div style="text-align: center;">
Remember, the only workout you will ever regret is the one you talked yourself out of.</div>
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To learn more visit: <a href="http://www.youtube.com/watch?v=LDkeTJBN3a0">http://www.youtube.com/watch?v=LDkeTJBN3a0</a></div>
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The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-38558194157506908782013-08-08T08:53:00.000-04:002013-08-08T08:54:44.537-04:00Is Physical Fitness Inherited?<i>New Study shows physical fitness is an inherited trait…. So if you won’t exercise for yourself, will you do it for your future kids?</i><br />
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A recent study in Sweden titled <b>A Six Months Exercise Intervention Influences the Genome-wide DNA Methylation Pattern in Human Adipose Tissue</b> has shed some light on this almost science-fiction like concept. It is all part of an area in biology called Epigenetics. Epigenetics is the study of how genes are expressed. It tries to explain why identical twins become less identical as they grow up. They are born with exactly identical DNA down to the last gene but how those genes function will depend on several factors including diet, environment, and behavior such as smoking. Remember, every type of tissue has all of the bodies genes imbedded in its cells but something has to tell it to be a bone cell or a nerve cell or a blond hair as opposed to a brown hair. Certain periods of life such as puberty or pregnancy also result in changes in how the genes are expressed. Think of it like the Genes are the computer hardware and the Epigenome is the software that tells the computer what to do. Methylation is the mechanism of one way the gene function or expression can be altered. Scientist believe this is how some cancers are created and there is now a whole new area of cancer research based on altering the epigenome of the cancer cell rather than killing it. What is even more fascinating is that there is evidence that not only are genes passed on to offspring but also some epigenes as well. In other words not only are you what you eat but your children and grandchildren are also what you eat. And now comes a study that shows that exercise can dramatically change the epigenome in fat cells particularly parts of the cells that have to do with obesity and Type II diabetes. While it was already well known that exercise has a beneficial effect on these two health problems, now they are gaining insight into how it occurs on a molecular level. And that brings me back to my original statement. Based on what we know about Epigenetics it may well be possible that the beneficial changes that occur with exercise can be passed on to our children and grandchildren. And those changes can occur in as little as six months. So if you won’t do it for yourself, do it for your kids. <br />
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<span class="Apple-style-span" style="font-size: x-small;"><a href="http://www.plosgenetics.org/article/info:doi/10.1371/journal.pgen.1003572">http://www.plosgenetics.org/article/info:doi/10.1371/journal.pgen.1003572</a> <br /><br /><a href="http://well.blogs.nytimes.com/2013/07/31/how-exercise-changes-fat-and-muscle-cells/?_r=0">http://well.blogs.nytimes.com/2013/07/31/how-exercise-changes-fat-and-muscle-cells/?_r=0</a> <br /><br /><a href="http://www.evolutionnews.org/2013/08/are_our_genes_a075111.html">http://www.evolutionnews.org/2013/08/are_our_genes_a075111.html</a> <br /><br /><a href="http://www.pbs.org/wgbh/nova/body/epigenetics.html">http://www.pbs.org/wgbh/nova/body/epigenetics.html</a></span><br />
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<!--EndFragment--></span></i></span>The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-51707565324475428512013-07-29T12:37:00.001-04:002013-07-29T12:37:58.060-04:00Health is All Around UsWe all want to be healthy. So why do we constantly fail at diets and extreme workouts? If you are like me, you are a creature of habit. That means change doesn’t come easily. We get energized and excited to make a move to become more fit or lose that nagging 10 pounds but somehow we just can’t stick with it. Sometimes we get fooled by promises of overnight success but when it doesn’t happen we tend to go back to “business as usual”. But you know what? The true secret to adapting a healthy lifestyle is all about taking small steps. Look for some tiny changes you can adapt to and make them part of your “business as usual”. It’s pretty easy to cut 100 calories a day from your diet or burn an extra 100 calories and before you know it you will lose that 10 lbs and feel amazing. It’s all around you; you just have to look for it. <div>
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<a href="http://3.bp.blogspot.com/-ey_0qyR8oak/UfaaOHrlYEI/AAAAAAAAAQc/C_L58lAEaqE/s1600/MDF-072513-AllAroundUs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="287" src="http://3.bp.blogspot.com/-ey_0qyR8oak/UfaaOHrlYEI/AAAAAAAAAQc/C_L58lAEaqE/s320/MDF-072513-AllAroundUs.jpg" width="320" /></a></div>
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<b>Here are my 10 favorites: </b><br /><ol>
<li>Take the stairs and not the elevator. </li>
<li>Switch from a large coffee with cream and sugar to a small latte lite or just put nonfat milk in your coffee instead of cream </li>
<li>Replace your dinner carb (i.e. potato, rice or pasta) with a second side of veggies </li>
<li>Use cooking spray instead of oil and butter can cut 100 calories or more from your dish </li>
<li>Replace the diet sodas and artificially sweetened drinks with water! True these have few or no calories but have been shown to cause you to crave more sweet foods and lead you to unhealthy eating. </li>
<li>Bring your lunch to work. You will eat healthier foods and better manage your portions than eating out. </li>
<li>Keep healthy snacks nearby… Keep an apple on your desk. It might be the last snack you’d normally choose… but if you are hungry and busy… it’s amazing how good and filling that apple is. </li>
<li>Take a walk during your lunch break…. Walking 20-30minutes will burn 100 calories or more! </li>
<li>Do The Doctors Workout 3 days and week…. and burn 250-300 calories per session… plus build lean muscle that will keep you burning more fat even at rest! </li>
<li>Gaining more strength, energy and endurance will entice you to try new physical activities. You will find that you seek out more activities that are physical in nature and develop a more active lifestyle! Take up hiking, biking, or canoeing. And don’t forget to invite a friend or loved one. It’s a great way to build a better relationship. </li>
</ol>
So come on and give it a try! What do you have to lose? Remember, it’s the small steps that will stay with you on your way to a better, healthier life and they are all around you.</div>
The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-56979252510778038862013-07-24T14:08:00.002-04:002013-07-24T14:08:55.946-04:00The Wolverine Workout and Other Extreme Workout Programs:It seems every day there is an actor or celebrity getting “ripped” with a new extreme workout. First Jake Gyllenhaal and now Hugh Jackman are highlighted as results of these extreme workouts. So I guess you have to ask yourself: Am I trying to star in the next blockbuster movie or am I just trying to create a better quality of life? Out of interest, I decided to look into the Wolverine workout to see what made it so different from other workouts. What I found was a program that had some marked similarities to “the doctor’s workout” with a few important differences. <br /><br /><b>First the similarities: </b><br /><ol>
<li>Both workouts include a warm-up session with some cardio </li>
<li>Both use fundamental training principals with core strengthening </li>
<li>Both compound and isolation exercises are emphasized </li>
<li>Many of the exercises are the same such as squats, dead lifts, and presses </li>
<li>Weights are lifted slowly and to fatigue </li>
</ol>
<b>Now the differences: </b><br /><ol>
<li>Longer sessions (1 – 1 1/2 hours vs. 40 minutes) </li>
<li>Heavier weights </li>
<li>Sessions are split between muscle groups using “Super sets” </li>
<li>The exercises are mixed up changing angle, tempo, weight, time, and rest </li>
<li>Hugh uses a very expensive trainer </li>
<li>Dietary supplements are probably employed </li>
</ol>
If you take away the hype and the glamour, basically you see more similarities than differences especially in the basic principles of the two workouts. An important difference is that “the doctor’s workout” is designed for real people living real lives not movie stars living fantasy lives. You won’t end up with a six-pack of abs but you will have more strength, better balance, greater endurance, and overall a better quality of life. And best of all, you won’t have to kill yourself to keep it going.The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-13246802345729760672013-07-24T10:29:00.003-04:002013-07-24T10:29:54.676-04:00What is more important, Diet or exercise? <div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-vNLNA9eBXNs/Ue_kuY6-4TI/AAAAAAAAAOk/kYetp3LICqo/s1600/MDF-071513-DietVsExercise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="287" src="http://1.bp.blogspot.com/-vNLNA9eBXNs/Ue_kuY6-4TI/AAAAAAAAAOk/kYetp3LICqo/s320/MDF-071513-DietVsExercise.jpg" width="320" /></a></div>
<br />Patients ask me all the time, when it comes to getting healthy, which matters most - diet or exercise? <br /><br />The answer is that they are both equally important but for different reasons. <div>
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<b>Here’s why: </b><br /><br />For initial weight loss dieting is the best method but over time most people put the weight back on. Why? The answer is related to a hormone called Leptin. Leptin has been called “the fat hormone” because it is made by fat cells but it should really be called “the starvation hormone” because it helps to regulate the hunger response during starvation. As the fat stores go down during dieting or starvation, the Leptin levels go down causing hunger. That’s why people tend to regain the weight they lose when dieting. Adding exercise to dieting helps to regulate Leptin allowing for sustained weight loss. <br /><br />So how about exercise alone. Exercise has been shown to be the most effective way to boost energy, improve mood, and prevent diabetes. A number of studies have shown however that exercise alone usually fails to achieve significant weight loss. It may even result in weight gain. Why is this? To answer the question a group of anthropologists did a study on a tribe of hunting and gathering natives from Tanzania. They were amazed to find that despite an average 7 miles a day walking, their metabolic rate was no different than the more sedentary life style of Westerners. Other research studies have come to similar findings. It is nearly impossible to exercise away the effects of a bad diet. <br /><br />In one study diet and exercise were tested by initiating diet first, exercise first, or both at the same time. The best results were achieved by initiating both at the same time. When exercise was initiated first followed by diet changes, the goals were still achieved, however when diet was initiated first and exercise later were unable to achieve the exercise goals. <br /><br />When it comes to cardiovascular disease both exercise and diet are effective separately or especially together. The same is true for Cancer prevention, especially breast and colon cancer. <br /><br />Therefore if your goal is achieve and maintain the healthiest lifestyle, ideal weight, and best quality of life, consider a two pronged approach of a regular exercise program ( which includes cardio and weight training) and a nutritious low glycemic index diet focusing on fish, nuts, fruits, vegetables, and whole grains. Also limit your intake of refined sugar, bread, and pasta.</div>
The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-31214080938713232812013-07-12T13:54:00.002-04:002013-07-12T13:54:41.103-04:00Chia – The Ultimate Super FoodWho isn’t looking for easy ways to incorporate healthy food choices into your diet without making HUGE changes? I look for items that are easy to add to your diet, have numerous health benefits and are tasty. This is how Chia Seeds stack up: <div>
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<br /><b> What is a Super Food: </b><br /><ul>
<li>Is rich in vitamins, mineral, and nutrients </li>
<li>Low in calories </li>
<li>Require little to no processing </li>
<li>Can be added easily to other foods </li>
<li>Have special health benefits </li>
</ul>
<b>Remarkable Health benefits: </b><br /><ul>
<li>Increased Energy… Chia can provide you stamina and energy over time </li>
<li>Fights cardiovascular disease (Omega-3 and Omega-6 fatty acids) </li>
<li>Controls Cholesterol and Blood pressure (alpha-linoleic acid) </li>
<li>Aids in management of Osteoporosis (High Calcium content and helps you absorb calcium better from other sources) </li>
<li>Great for your digestive health and conditions such as Diverticulitis (High Fiber content) </li>
<li>Anti-Aging properties (Anti-oxidants)… good for your hair, nails and skin. </li>
<li>Obesity especially belly fat (slowing of metabolism in stomach) </li>
<li>Brain function (fatty acids) improving mood, memory and concentration </li>
<li>Aids Sleep (Tryptophan) </li>
<li>Blood thinning properties </li>
<li>Improved Liver health </li>
<li>Helps you stay hydrated </li>
</ul>
<b>Basic Nutritional Profile (1 oz/ 2 tablespoons): </b><br /><ul>
<li>139 calories </li>
<li>4 grams of protein </li>
<li>12 grams of carbohydrate </li>
<li>9 grams of fat </li>
<li>11 grams of fiber (42% of our daily requirement!) </li>
</ul>
<b>How does is stack up against other superfoods: </b><br /><ul>
<li>More Omega-3 ounce of ounce than Salmon </li>
<li>More Calcium than skim milk (18% daily value) </li>
<li>More Potassium than Bananas </li>
<li>More Iron than Spinach </li>
<li>More Antioxidants than Blueberries</li>
</ul>
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The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-11438715928227981862013-07-08T13:26:00.002-04:002013-07-08T13:26:49.768-04:00The World’s Most Perfect Food – The EggOnce condemned as a heart attack in the making due to it’s cholesterol content, the humble egg has undergone a renaissance as recent studies have shown eating cholesterol doesn’t raise blood cholesterol. <br /><div>
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<ul>
<li>Myths concerning Eggs </li>
<ul>
<li> Eating eggs will raise blood cholesterol: This is the oldest myth and is very misleading. Eating cholesterol from eggs will not raise your bad cholesterol (LDL) but will increase your good cholesterol (HDL) </li>
<li>Eating eggs raw may preserve the most nutrients but runs the risk of Salmonella poisoning. On the other hand, there is evidence that cooked eggs especially soft boiled and poached preserve the nutrients and prevent Salmonella poisoning. Scrambling eggs has the least benefit as the proteins are denatured by the direct heat. </li>
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<ul>
<li>Health Benefits of Eggs </li>
</ul>
<ul><ul>
<li>The Antioxidant Carotenoids lutein and zeaxanthin help prevent macular degeneration and cataracts both of which are the leading causes of adult blindness </li>
<li>Choline helps regulate the brain and nervous system improving memory and mood </li>
<li>Sulfur helps promote healthier hair and nails </li>
<li>One of the only foods that contain naturally occurring Vitamin D which helps build stronger bones </li>
<li>Eggs have been shown to help prevent Breast Cancer </li>
<li> Tryptophan helps prevent Cardiovascular disease and Cancer as well as helps to induce sleep and regulate mood </li>
</ul>
</ul>
<ul>
<li> Nutritional Summary </li>
</ul>
<ul><ul>
<li>6 grams of Protein plus all 9 essential amino acids </li>
<li> 5 grams of Fat most of which is good unsaturated Fat </li>
<li>185 mg of Cholesterol (which does not raise your blood cholesterol) </li>
<li> Only 70 Calories in a large Egg </li>
<li> Two raw eggs have twice the Antioxidant content as found in an Apple </li>
</ul>
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There are an unlimited number of ways to prepare and enjoy this marvelous food. Eggs can be served as an appetizer, entrée, dessert, or beverage. No wonder eggs are the perfect food!</div>
The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-84910455100594767662013-06-28T21:30:00.001-04:002013-07-01T09:06:22.720-04:00The Sneaky Facts about Snacks<div align="left" class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-4YJpVGWvWBw/Uc44acEbKHI/AAAAAAAAAIo/xf6tioOCx04/s1165/Vending+Machine.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-4YJpVGWvWBw/Uc44acEbKHI/AAAAAAAAAIo/xf6tioOCx04/s320/Vending+Machine.jpg" height="320" width="170" xya="true" /></a></div>
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The U.S. Department of Agriculture released new standards for nutrition in the schools this week. Titled “Smart Snacks in School” the goal is to provide healthier snack options in the vending machines at our schools. </div>
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The real problem is childhood obesity affects at least 17% of school children today and is increasing like a runaway train. “Little Johnny” is no longer little, he has become “Big Johnny” seemingly overnight. </div>
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Childhood obesity develops into adult obesity with all of the associated problems such as cardiovascular disease and diabetes. The time to solve the problem is before it becomes a problem and that means helping children develop better eating habits that are both tasty and nutritious. </div>
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If you look at the most popular vending machine snacks, they include Snickers, Peanut M&Ms, Cheetos, Doritos, Twix, Pop Tarts, and of course the always popular potato chips. While these treats rank high on the tasty scale they are loaded with the three biggest contributors to early health problems, namely, sugar, fat, and salt. </div>
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The sneaky part about these ingredients is that the more you eat, the more you want. But don’t be fooled by snacks that claim to be healthy but in fact aren’t what they seem. Take granola bars for instance. If you dissect them out, you often find a high percentage of processed carbohydrates, and very little fiber. Between the dried fruit and the honey used to hold it all together, they have as many sugar calories as there are in a Twix bar. But the good news is that taste buds can be trained to be satisfied by snacks that are truly healthy such as nuts, whole grain chips such as Sun Chips, Fig Newtons, Baked Chips, Pretzels, and yes even Popcorn without the trans-fat. The changes won’t happen overnight, but if we all try just a little bit each day to encourage our children and grandchildren to make better snack choices, we will be helping them to become healthier happier adults.</div>
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<a href="http://www.wmur.com/news/health/New-rules-require-better-school-snacks/-/9857712/20735792/-/9msao6z/-/index.html"><span style="color: blue; font-family: Calibri;">http://www.wmur.com/news/health/New-rules-require-better-school-snacks/-/9857712/20735792/-/9msao6z/-/index.html</span></a><o:p></o:p></div>
The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0tag:blogger.com,1999:blog-7001309321796676122.post-48490390222988876802013-06-20T17:16:00.000-04:002013-06-20T17:16:26.606-04:00Tom Kleeman, MD Marks the Passing of Gandolfini
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<span style="font-size: 11.5pt; mso-bidi-font-family: Arial;">“The
sudden passing of actor James Gandolfini saddens all of us who appreciated the
artist that he was,” said Tom Kleeman, MD. “Although we don’t know the cause of
his death, the media reports and his relatively young age are a stark reminder
to all about the importance of maintaining a healthy, active lifestyle.”<o:p></o:p></span></div>
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<span style="font-size: 11.5pt; mso-bidi-font-family: Arial;">Consider
that:</span></div>
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<li><span style="font-family: Symbol; font-size: 11.5pt; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="font-size: 11.5pt; text-indent: -0.25in;">35% of heart attacks that
lead to death are due to inactivity</span></li>
</ul>
<ul>
<li><span style="font-family: Symbol; font-size: 11.5pt; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="font-size: 11.5pt; text-indent: -0.25in;">Only 22% of Americans
exercise regularly</span></li>
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<br />
<br />
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<a href="http://www.foxnews.com/entertainment/2013/06/20/actor-james-gandolfini-sopranos-dies-at-51/" target="_blank">http://www.foxnews.com/entertainment/2013/06/20/actor-james-gandolfini-sopranos-dies-at-51/</a><br /><!--EndFragment--></div>
<!--EndFragment-->The Doctors Workouthttp://www.blogger.com/profile/14284928122604231698noreply@blogger.com0