Monday, January 28, 2008
Try this...
Need new ideas for breakfast? Try this: take two whole grain waffles, I like the Kashi Heart to heart, my GF likes the Van's Wheat Free. Toast them and cover them with your favorite flavored yogurt. I like Stonyfield Farm Banilla, she likes Wallaby's black raspberry. Add fresh seasonal fruit (blueberries are $40 a pint in the winter, so I use bananas from September to May). And top with raw nuts, not roasted or salted. It's a perfect meal. Whole grain carbs, a decent amount of protien, and plenty of good fats. Plus, whenever you get bored just change the flavor of the yogurt, nuts, or fruit.
Tuesday, January 22, 2008
220 minus your age
Last night at work I had an appointment with a woman, 35, 5'10", 180lbs, 46.2% bodyfat. She is pre-diabetic, her grandfather has had both legs amputated because of the disease. My brother was type 1. His pancreas doesn't produce insulin. But the recent rise in the incidence of type 2 is alarming to say the least. I see it all the time now and it is completely unecessary.
Glucose is blood sugar. Our bodies cannot use carbohydrates. It has to convert the carbs we eat into glucose. This happens in the stomach when our pancreas releases the hormone insulin that binds to carbs and wraps them up for transport to our muscles. Once our muscles are filled, the remaining glucose is stored as fat. (Ahh yes that wonderfully efficient metabolism of ours, stores fat so easily it's scary). Robert Atkins' low carb diet sought to shut down insulin production forcing your body into ketosis, essentially forcing it to rely on the body's stored fat as its source of energy because there were no precious carbs around. (my opinion of which I'll withhold for future posts).
Type two diabetes makes me mad. No one should be getting this disease. It occurs when our bodies become resistant to insulin, and a decreased insulin production. In short, you've burned it out! Insulin receptor sites dull and the body is left with dangerously high blood glucose levels.
More than 80% of people who have type two diabetes are overweight. Ok, Ok, I'll stop with the preaching...Here's the good news: Exercise can help.
Every time we exercise we burn all our stored glucose. This is why we recommend doing cardio for more than fifteen minutes. After the first fifteen, hopefully, all things being equal, (you eat six meals a day, 8-12 servings of fruits and veggies, and you're not a giant ball of stress), your body will then turn to that ever efficient source of stored energy...fat.
Here's the kicker, post workout meals are just as important as breakfast, lunch dinner, and all the wonderful high fiber snacks in between, right? Why? Because after your body burns its stored glucose it needs to replenish it. Eating a nice bowl of oatmeal with fresh fruit will help fill those worked muscles back up with glucose. Exercise helps re-engage a failing system, it increases insulin sensitivity, and reverses the effects of type 2 diabetes.
Weight training helps create new muscle mass. New muscle mass means more room to store glucose, more room means more energy, no more nodding our on the commuter rail or at your desk while playing Tetris trying to look busy.
I hope I've scared you into running right out and joining a local gym. You're going to need those limbs so prevention is key. Unfortunately it's not just a grandfather disease anymore, kids are now being diagnosed at a rapid rate, it's a friggin pre-epidemic. So let me help you out. Post your questions, send me your workouts, let me know what your trainer says. Change IS optional. Knowing how is half the battle.
Cardio formula: 220-your age= your maximum heart rate. Train within 60-80% of that number. Make sure you complete a steady, slow, 5 minute warm-up, and a five minute cool down.
Glucose is blood sugar. Our bodies cannot use carbohydrates. It has to convert the carbs we eat into glucose. This happens in the stomach when our pancreas releases the hormone insulin that binds to carbs and wraps them up for transport to our muscles. Once our muscles are filled, the remaining glucose is stored as fat. (Ahh yes that wonderfully efficient metabolism of ours, stores fat so easily it's scary). Robert Atkins' low carb diet sought to shut down insulin production forcing your body into ketosis, essentially forcing it to rely on the body's stored fat as its source of energy because there were no precious carbs around. (my opinion of which I'll withhold for future posts).
Type two diabetes makes me mad. No one should be getting this disease. It occurs when our bodies become resistant to insulin, and a decreased insulin production. In short, you've burned it out! Insulin receptor sites dull and the body is left with dangerously high blood glucose levels.
More than 80% of people who have type two diabetes are overweight. Ok, Ok, I'll stop with the preaching...Here's the good news: Exercise can help.
Every time we exercise we burn all our stored glucose. This is why we recommend doing cardio for more than fifteen minutes. After the first fifteen, hopefully, all things being equal, (you eat six meals a day, 8-12 servings of fruits and veggies, and you're not a giant ball of stress), your body will then turn to that ever efficient source of stored energy...fat.
Here's the kicker, post workout meals are just as important as breakfast, lunch dinner, and all the wonderful high fiber snacks in between, right? Why? Because after your body burns its stored glucose it needs to replenish it. Eating a nice bowl of oatmeal with fresh fruit will help fill those worked muscles back up with glucose. Exercise helps re-engage a failing system, it increases insulin sensitivity, and reverses the effects of type 2 diabetes.
Weight training helps create new muscle mass. New muscle mass means more room to store glucose, more room means more energy, no more nodding our on the commuter rail or at your desk while playing Tetris trying to look busy.
I hope I've scared you into running right out and joining a local gym. You're going to need those limbs so prevention is key. Unfortunately it's not just a grandfather disease anymore, kids are now being diagnosed at a rapid rate, it's a friggin pre-epidemic. So let me help you out. Post your questions, send me your workouts, let me know what your trainer says. Change IS optional. Knowing how is half the battle.
Cardio formula: 220-your age= your maximum heart rate. Train within 60-80% of that number. Make sure you complete a steady, slow, 5 minute warm-up, and a five minute cool down.
Monday, January 21, 2008
Yesterday...
My 250lb client told me she can already feel changes. We met the first day the new 50,000 sq. ft. club opened. She walked around with a glazed look in her eyes.
"Can I help you?" I asked, thinking her husband would answer. He had the same look only slightly more pessimistic than hers.
"Yes, I signed up and bought three personal trainer visits, I need to get started." She was easily the largest client I've ever had. Part of me was delighted, who the hell can't show someone like this results? But on our first day I realized the challenge we both faced. She had a tough time fitting into the machines, a problem that could have easily backfired on me. Sometimes I forget how hard it must be for anyone even slightly overweight to join a gym and work out with the likes of The Boston Celtic Cheerleaders. But she didn't care.
"I need to do this." She proclaimed as she peered at me over the rims of her designer glasses, forgiving me my digressions and squeezing herself into the leg extension to spite me. Her flaming red hair contrasts the dull steel gray of the machine she is manhandling.
On our second appointment we chat about the upcoming weekend, did she have any plans? "Oh I'll probably make some jewelry, bake some muffins, that's how I got this way you know, baking," she chuckles, "flour and sugar. And alcohol."
"Are you in recovery?" I ask. Not a typical question, but we addicts can sniff another out in seconds.
"Seventeen years." She answers while hoisting thirty pounds up with both legs.
"Twelve." I say.
We both crack up laughing. Her laugh emanates from deep within and rumbles out of her like a stampede. A bond is set and drying. We meet twice a week. I help her get fit, she helps me empathize.
"Can I help you?" I asked, thinking her husband would answer. He had the same look only slightly more pessimistic than hers.
"Yes, I signed up and bought three personal trainer visits, I need to get started." She was easily the largest client I've ever had. Part of me was delighted, who the hell can't show someone like this results? But on our first day I realized the challenge we both faced. She had a tough time fitting into the machines, a problem that could have easily backfired on me. Sometimes I forget how hard it must be for anyone even slightly overweight to join a gym and work out with the likes of The Boston Celtic Cheerleaders. But she didn't care.
"I need to do this." She proclaimed as she peered at me over the rims of her designer glasses, forgiving me my digressions and squeezing herself into the leg extension to spite me. Her flaming red hair contrasts the dull steel gray of the machine she is manhandling.
On our second appointment we chat about the upcoming weekend, did she have any plans? "Oh I'll probably make some jewelry, bake some muffins, that's how I got this way you know, baking," she chuckles, "flour and sugar. And alcohol."
"Are you in recovery?" I ask. Not a typical question, but we addicts can sniff another out in seconds.
"Seventeen years." She answers while hoisting thirty pounds up with both legs.
"Twelve." I say.
We both crack up laughing. Her laugh emanates from deep within and rumbles out of her like a stampede. A bond is set and drying. We meet twice a week. I help her get fit, she helps me empathize.
Subscribe to:
Posts (Atom)