Insulin Resistance

What is insulin resistance? It’s when insulin is not able to lower blood glucose as it should primarily because the receptors in the muscle and fat cells for insulin are no longer sensitive to the insulin. This can lead to metabolic syndrome which is categorized as having triglycerides above 150 mg/dL, HDL cholesterol below 40 mg/dL, blood pressure above 130 mm Hg for systolic or 85 mm Hg for diastolic, a fasting glucose greater than 100 mg/dL and BMI greater than 30. Therefore, it's not just about glucose.

Many studies have shown that exercise is the key to preventing or controlling Type 2 diabetes, but that can be challenging to squeeze that in during the day or night for some people. Strong evidence has also found that "unplanned" activity is also very helpful, especially for those who have sedentary jobs. This type of activity can be taking the stairs instead of the elevator or escalator, or park your car further away from the store. One study done on a university hospital setting found employees who took the stairs, increased maximal aerobic capacity by 9% while lowering their LDL cholesterol (the healthy kind), BMI, and blood pressure. A little exercise really can go a long way.

If you have any questions, or if you are interested in setting up a customized exercise program with your time frame in mind, please email:  etrainer1@hotmail.

12 Foods That Lower Cholesterol Naturally

1. Oats

If you're looking to lower your cholesterol, the key may be simply changing your morning meal. Switching up your breakfast to contain two servings of oats can lower LDL cholesterol by 5.3% in only 6 weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes.

2. Red Wine

It turns out that high-fiber Tempranillo red grapes, used to make red wine like Rioja, may actually have a significant effect on cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol going into the study saw a 12% drop in LDL.

3. Salmon & Fatty Fish

Omega-3 fats, such as salmon, sardines, and herring, are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, and many other diseases. Now these fatty acids can add yet another health benefit to their repertoire: lowering cholesterol.

 4. Nuts

In a study published by the American Journal of Clinical Nutrition, people who noshed on 1.5 ounces of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds and cashews are other good options. However, while nuts are heart healthy, they're also high in calories, so practice portion control.

5. Beans

 Researchers at Arizona State University Polytechnic found that adding ½ cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. The key to this heart-healthy food is its abundance of fiber, which has been shown to slow the rate and amount of absorption of cholesterol in certain foods. Try black, kidney, or pinto beans; each supplies about one-third of your day's fiber needs.

6. Tea

While tea has become well known for its cancer-fighting antioxidants, it is also a great defense against LDL cholesterol levels. According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks.

7. Chocolate

 This powerful antioxidant helps build HDL cholesterol levels. In a 2007 study published in AJCN, participants who were given cocoa powder had a 24% increase in HDL levels over 12 weeks, compared with a 5% increase in the control group. Remember to choose the dark or bittersweet kind.

8. Margarine

Switch to a margarine with plant sterols, such as Promise activ or Benecol, to help lower cholesterol. Plant sterols are compounds that reduce cholesterol absorption. In April 2008, AJCN published a study that found that women who had a higher plant sterol–based diet were able to lower total cholesterol by 3.5%.

9. Spinach

This popular green contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks.  Now research suggests that just ½ cup of a lutein-rich food daily also guards against heart attacks. Look for bags of baby spinach leaves that you can use for salads or pop in the microwave for a quick side dish.

10. Avocado

Avocados are a great source of heart-healthy monounsaturated fat, a type of fat that may actually help raise HDL cholesterol while lowering LDL.

11. Garlic

 Garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections.

12. Olive Oil

 Olive oil is full of heart-healthy monounsaturated fatty acids (MUFAs), which lower LDL cholesterol—and have the welcome side effect of trimming belly fat! Use it to make your own salad dressings, marinate chicken and fish, or roast vegetables.

Target Abs with a Stability Ball

The stability ball is designed to improve balance while targeting specific muscle groups.  It has grown in popularity since its mainstream introduction in the late 1980s and early 1990s.

The stability ball can be adapted for many uses, including developing core strength, improving posture and facilitating stretching, among others. Its application is particularly widespread in the physical therapy industry, where it was first put to use in the 1960s.

Running and cycling, focuses on the lower body. Not much attention is paid to the trunk, or core, of the body. It is the muscles of the core—the abdomen, chest and back—that stabilize the rest of the body.

It is important when you are strengthening the core that you create balance between the muscles of the abdomen and the back. Many people will naturally have an imbalance between the strength of their abdominal muscles and the lower-back muscles. Exercising with stability balls helps to develop and strengthen those muscles.

Besides providing balance training, stability balls work the trunk in almost every exercise that is performed. By concentrating on the abdominal section, your posture will improve and you will find that you are generally more balanced and aware of your body movements. Your core will be more prepared to support the rest of your body in whatever activity you choose to do.

It is important to buy the right size ball and maintain the proper air pressure. The firmer the ball, the more difficult the exercise will be. The softer the ball, the less difficult the exercise will be.

If you are just beginning to exercise, are overweight, or you are generally deconditioned, you may want to consider using a larger, softer ball.  When sitting on the ball, your knees and hips should align at a 90-degree angle.

Stop by the gym, and I can show you the exercises that can be performed on the stability ball.

Working Out

You don't need an expensive gym membership to get fit. Choosing the right at-home workout equipment will maximize your exercise routine so you get the weight loss, strength training, and fat-burning results you want.
Exercise bands are useful for beginners and advanced exercisers alike. They come in different resistance levels, which are usually represented by different colors, so you can choose what you need depending on your ability and what type of moves you’re doing. Rubberized resistance helps you build muscle just like hand weights, and these bands are easy to store and handy for traveling.
Exercise balls can be used alone for ab workouts and stretches, or used in conjunction with hand weights as a balance-challenging weight bench. When you sit on or lie across a stability ball, you engage all the muscles in your core to keep yourself supported.
Dumbbells, or hand weights, are great for building muscle and sculpting your body. One pair each of 3-pound and -5 pound weights will be enough to get you going on a beginning strength-training regimen. As your strength improves, add 8-pound and 10-pound weights.
Walking on a treadmill or outside will help burn calories and improve your fitness level.
Exercising too hard can lead to injury, exhaustion or burn out. Not working hard enough can be ineffective and leave you seeing little to no results.
Feel free to email me or call to get any of your questions or concerns answered.
Ellen
516 606-0870
etrainer1@hotmail.com

The Benefits of Drinking Water

Water makes up more than half of your total body weight. In fact, every function and system in your body depends on water. It flushes out toxins, aids digestion, makes up your mucous membranes and carries nutrients to cells. According to the Institute of Medicine, healthy women should drink about 9 cups of water (or fluids) a day, and men require 13 cups.

If you're not drinking enough water (you're adequately hydrated if your urine is pale yellow to clear), you're functioning below par both physically and mentally.

Drink water before meals and you'll be ahead of the weight-loss game, according to new research. Participants who drank two 8-oz. glasses of water before each meal lost about five more pounds than those who did not drink water, according to a study from the Department of Human Nutrition, Foods and Exercise conducted by the College of Agriculture and Life Sciences at Virginia Tech. Drinking water before meals helps you feel full without adding calories, which researchers believe accounts, in part, for the weight loss.

"Many times, headaches are the direct result of dehydration," says Dr. Andersen. "So, before you take that acetaminophen, drink four, 8-oz. glasses of water." Thin blood vessels in the brain respond quickly to hydration levels. Dehydrated blood vessels can go into spasms that create headaches ranging from dull aches to full-blown migraines. Instead of treating headache symptoms with medicine, try drinking water to address the root cause. 

Lack of water can dehydrate the skin, making it dry and flaky and compromising its barrier function, says Kenneth Beer, M.D., dermatologist and owner of ScientificSkin.com. "Once you've broken down the barrier function it takes very little to create a problem. People with a family history of psoriasis or eczema can easily have a flare up."

Dry skin can also cause an increased risk of bacterial infection that you would normally be able to fight off. "When your skin is dry, the mucous membrane cracks and allows bacteria to enter," says Dr. Beer. "You have to constantly stay ahead of it by drinking enough water, especially if you live in a dry environment."

"Memory and mental clarity suffer when you're dehydrated," says Sasson E. Moulavi (Dr. Sass), M.D., board certified bariatric physician and the medical director of Smart for Life Weight Management Centers in Florida. Your body is approximately 75 percent water, but the brain contains 85 percent water, making it particularly sensitive to changes in water levels, notes Dr. Sass. "Your cerebral spinal fluid is mostly water. So when you don't drink enough, your cerebral fluid decreases and you don't function as well mentally." Plus, drinking a cup of coffee to "wake up" only adds to the problem as the caffeine acts as a diuretic. Drink plenty of plain water to keep a clear head.

Keeping hydrated by drinking water helps your body fight off infection by boosting your immune system, says Dr. Andersen. "Water helps move fluid throughout the body and influences the hydration of the lymphatics, also known as our second circulatory system," says Andersen. "The lymphatics help remove toxins and dysfunctional cells out of the system, thereby cleansing the body. I call it your immunological surveillance system." Keep your immune system in optimal condition with plenty of water.

The next time you feel your energy lag during the day, down a couple glasses of water instead of reaching for that candy bar. "Drinking 8 to 12 ounces of cold water picks up your energy within a few minutes.

Exercise and Arthritis

Arthritis is becoming a more prevalent health problem. More than 40 million people have arthritis, including 33% of individuals over the age of 65. The good news is that a program of moderate exercise can offset the pain associated with this indiscriminate disease.

Arthritis means “inflammation of a joint.” Osteoarthritis, the most common form of arthritis, is characterized by a progressive loss of cartilage, typically in the hands, shoulders, hips or knees. Common symptoms include joint pain, limited range of motion and swelling. Rheumatoid arthritis, which is far less common, causes the inner linings of the joints to become inflamed.

For many years, doctors have recommended that patients with arthritis engage in flexibility training to help improve range of motion and reduce some of the stiffness in their afflicted joints. In recent years, doctors have also begun to recognize the benefits of cardiovascular exercise and strength training. Not only does a well-rounded exercise program preserve joint range of motion and flexibility, but it also reduces the risk of cardiovascular disease, increases joint stability and lessens the physical and psychological pain that often accompanies a diagnosis of arthritis.

Start your exercise program with a goal to improve flexibility. Try to move your joints through their full range of motion at least once per day, holding the stretch for at least 10 seconds working up to 30 seconds. Take your time with these exercises and never stretch to the point of pain or discomfort. By focusing on flexibility, you reduce your risk of injury and limber up the joints that have been stiffened by arthritis. Your physical therapist or trainer can help you to choose the most effective stretches for you.

Progress to strengthening exercises to improve muscular endurance. Once you’ve developed a flexibility and resistance-training routine, incorporate aerobic activity. Cardiovascular exercise programs reduce pain and morning stiffness and improve walking speed and balance. Aim for participating in cardiovascular exercise such as walking, swimming or bicycling three to five times per week. As with strength training, start aerobic exercise slowly and progress gradually.

Before beginning any type of exercise program, talk it over with your physician.  Once you begin a program, the primary goal is to improve functional capacity to help reduce pain and fatigue associated with activities of daily living. A secondary focus is to improve physical fitness.

Advice on Stretching

Advice on Stretching

By Ellen Cohen

Certifed Personal Trainer/Nutrition Consultant

Stretching (before exercise) could actually be counterproductive,” says Cedric Bryant, chief exercise physiologist for San Diego-based American Council on Exercise (ACE). “The static stretching approach (holding a stretch for an extended period) can have detrimental effects on your strength and muscular power if done before a sports activity, and you may end up having impaired abilities.”  Performing the proper stretching at the proper time can help maintain flexibility and joint range of motion that will diminish over time as we age,” Bryant says. “We still need to do purposeful stretching, but it’s (safest) to stretch during the cool-down (after activity) period because the muscles and tissues are warm.”

The problem with old-school pre-workout static stretching of cold, tight muscles and tissues is that it produces microscopic tears of muscle fibers and does nothing to prevent injury, according to the CDC study. Research from the University of Sydney showed that stretching before exercise doesn’t eliminate muscle soreness or prevent sports injuries, and University of Nevada researchers found that long, static stretching can actually decrease strength, power and performance.

 Here are some suggestions for dynamic warm-up movements before an activity:

Running: Spend about 10 minutes marching in place, progressing to a medium-paced walk, then a slow jog, before finally reaching your running pace. You can also break up the walk and jog with some walking lunges and straight-leg kicks.

Cycling: March in place, lifting the legs high. Walking lunges will help warm up the legs. Shoulder rolls and torso twists will help loosen the shoulders and back. Begin cycling at an easy, flat pace for the first 10 minutes and gradually get up to your normal speed.

Racket sports: Perform easy movement, mimicking the motions of tennis or racquetball. Swing your arms in large windmill circles forward and back. Walk, shuffle and jog in different directions, forward, sideways and backward. Do some torso twists to loosen the back and hips.

Golf: Simulate your golf swing with slow, controlled rotating movements using a light club or no club at all. Perform windmill exercises, with arms outstretched twisting the torso from side to side. Walking lunges will help loosen the hips and legs.

Weight Training: Get the entire body warmed up by marching in place or walk on the treadmill at a fairly slow speed for 5 minutes. Gradually increase  the speed and incline for the second 5 minutes. Move the arms in large circles, perform windmill movements and rotate the torso side to side to loosen back muscles. Start with lighter weights before moving on to lifting heavier weights.

The following tips can help make your stretching routine safe and effective:

• Make sure your body and muscles are warmed up before performing any static stretching.

• Stretch to the point of mild discomfort or a slight pulling sensation. There should be no pain.

• Move slowly. Don’t rush the stretch.

• Remember to breathe while stretching, because oxygen is vital to muscular function.

• Hold a static stretch between 15 and 30 seconds, until the muscle relaxes slightly. It’s not necessary to hold it much longer than that.

• Don’t worry about how flexible you are. It’s not a competition. Everyone is different.

• Don’t bounce during a stretch. This ballistic stretching is risky, because it can cause small tears in your muscle, leaving scar tissue that tightens muscles and reduces flexibility. . Move slowly into each stretch and hold each one for 15 to 30 seconds

Activity and Exercise

Activity and Exercise

Both regular exercise and increased physical activity add years to your life and life to your years. Health benefits are obtained from increasing the amount of any physical activity you do. The more you do, the greater the benefits. Physical activity is any movement that uses energy. Exercise is physical activity that is structured and is done at a certain intensity for a certain length of time. We engage in physical activity for health benefits if we wish to avoid disease and delay death. We engage in physical activity for fitness benefits in order to improve some components of physical fitness (cardio respiratory endurance, muscle strength, muscle endurance, flexibility, and body composition).

Long-Term Benefits

Decreases Risk of Heart Disease Inactive people are 2x more likely to develop coronary artery disease (CAD) then active people.
Decreases Blood PressureHigh blood pressure increases the risk of heart disease, stroke and kidney disease. Inactive people are 2x more likely to develop high blood pressure then active people.
Decreases Body FatRegular physical activity helps maintain optimal body weight. High blood pressure increases the risk of heart disease, stroke and kidney disease.
Decreases Cholesterol LevelA high blood cholesterol level increases the risk of heart disease. Regular exercise raises the level of "good" cholesterol and lowers the level of the "bad" cholesterol.
Decreases Risk of DiabetesPhysical activity lowers the risk of type 2 diabetes and increases glucose uptake for those who already have diabetes. Fit women have diabetes 66% less often than unfit women.
Decreases Risk of CancerPhysical activity lowers the risk of colon and breast cancer.
Decreases Risk of OsteoporosisRegular exercise delays bone loss and promotes bone formation.
Decreases Arthritis SymptomsRegular exercise helps keep joints flexible and helps build strong muscles.

Exercise is FUN!

Yes, I did say, “fun”. It’s a new year and so many people have made the pledge to get fit. Many of them will go to a gym only to find they're bored with the monotony of cardio equipment and weight training routines.

But exercise shouldn't be drudgery. Plenty of pleasurable activities deliver a legitimate workout. Surfing, kayaking, ballroom dancing, trail running and self-defense classes are just a few ways to avoid a fitness rut or supplement a regular gym workout. Some offer other benefits too, such as being outside, expanding one's social network and building confidence by mastering a new skill. Exercise doesn't have to be boring. It can be fun and addictive in a good way.

For the beginner, calculating cardiovascular benefits or measuring muscle strength shouldn't be the priority. Just get out and do something if you don’t want to work out in the gym. Try to incorporate at least 10 - 15 minutes of some activity. Don't worry so much about what you're doing. Going from nothing to 10 - 15 minutes is a success. Then start to increase that gradually.

As stamina and strength build, activities should vary to target different muscle groups and switch off from aerobic (moderately paced endurance exercise) and anaerobic (short bursts of high-intensity exercise) workouts.

For more experienced exercisers, get an inexpensive heart rate monitor to gauge workout levels. You can also gauge how hard your body is working based on how hard you're breathing and how much you're sweating (what fitness experts called rate of perceived exertion). Keep in mind that the more fit you become, the more efficiently your body will work.

Workouts with mental components can be great stress-relievers. Concentrating on exercise is excellent for reducing stress and anxiety too.
So what's the best way to get started? Fitness experts recommend trying a smorgasbord of activities to see what's enjoyable. You may want to revisit fun childhood pursuits, such as ice skating or roller skating. Don't think you've outgrown something. Just use your imagination and get moving!