Archive for December, 2009
The Last 15 – A Review
Posted by: | CommentsYou have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She’s 97 today and we don’t know where the hell she is.
Ellen Degeneres
While most have you have enjoyed the Holiday Season, a number of you are most likely thinking that you need to get your fitness and nutrition routine back on track. Whether it is losing the “last 15 pounds” of fat or wanting to kick start a program to get you on your path to your ideal weight goals, The Last 15, a book by Joey Shulman (a Chiropractor and nutritionist), provides sound advice on achieving your healthy weight.
I read the book over the Holiday and I will summarize the key points in the book in this article.
If you follow these steps for the next thirty days (some of us will take longer depending upon a number of factors), you will be on your way to a healthier you! Remember nothing taste as good as lean feels!
The book identifies ten steps to resetting your metabolic code in thirty days:
- Start your day with breakfast
- Eat protein rich foods at every meal and snack
- Eat ONE serving of high fiber, whole grain per day, preferable at lunch.
- Eat colourful vegetables throughout the day.
- Eat a sprinkling of good fat at every meal and snack.
- Eat two servings of fruit each day.
- Drink 8 glasses of water.
- Do not eat past 7 PM.
- Pick two treats per week.
- Exercise!
1. Importance of Breakfast
Ms Shulman suggests several 300 calorie breakfast options:
Blueberry Yogurt Crunch
- one half C low fat yogurt + one half C berries + 2 tsp walnuts sprinkled on top
Berry Banana Smoothie
- 5 oz 1% milk + one half banana + one half frozen berries + 1 scoop whey protein isolate (vanilla) + 1tsp flaxseed oil
Cottage Cheese Fruit Crunch
- one half C 1% cottage cheese + one half C berries+ 1 small banana + 4 Tbsp bran cereal
Banana Nut Butter Spread
- 1 slice whole grain bread + 1 Tbsp nut butter (almond, peanut) + one half banana
Cheesy Eggs
- 2 eggs + 2 egg whites + chopped onion/green red pepper/zucchini and mushrooms + 2 oz grated low fat cheese
2. Eat Protein Rich Foods
At each meal and snack ask yourself: “what is my protein source?” Meals should have 30 to 50 grams of protein while snacks should have 5 to 10 grams of protein. (Smaller framed women are at one end of the quantity spectrum, while larger more muscular men are at the other end). Your lean body mass and activity level can help you fine tune the total amount of protein. Ask me for help in this area if you have not been given your protein goal.
Not only does protein support muscle growth, tissue repair, and hormonal and immune system function, 25 to 30% of the calories obtained from protein get used up in digesting it (compared to 10% in carbs). An ounce of meat or fish has approximately 7 grams of protein. Here is a list of protein sources to choose from:
Beef
- Hamburger patty, 4 oz equals 28 grams protein
- Steak, 6 oz equals 42 grams
- Most cuts of beef equates to 7 grams of protein per ounce
Chicken
- Chicken breast, 3.5 oz equals 30 grams protein
- Chicken thigh equals 10 grams (for average size)
- Drumstick equals 11 grams
- Wing equals 6 grams
- Chicken meat, cooked, 4 oz equals 35 grams
Fish
- Most fish fillets or steaks are about 22 grams of protein for 3 and one half oz (100 grams) of cooked fish, or 6 grams per ounce
- Tuna, 6 oz can equals 40 grams of protein
Pork
- Pork chop, average equals 22 grams protein
- Pork loin or tenderloin, 4 oz equals 29 grams
- Ham, 3 oz serving equals 19 grams
- Ground pork, 1 oz raw equals 5 grams; 3 oz cooked equals 22 grams
- Bacon, 1 slice equals 3 grams
- Canadian-style bacon (back bacon), slice equals 5 to 6 grams
Eggs and Dairy
- Egg, large equals 6 grams protein
- Milk, 1 cup equals 8 grams
- Cottage cheese, one half cup equals 15 grams
- Yogurt, 1 cup equals usually 8 to 12 grams, check label
- Soft cheeses (Mozzarella, Brie, Camembert) equals 6 grams per oz
- Medium cheeses (Cheddar, Swiss) equals 7 or 8 grams per oz
- Hard cheeses (Parmesan) equals 10 grams per oz
Beans and Soy
- Tofu, one half cup 20 grams protein
- Tofu, 1 oz, 2.3 grams
- Soy milk, 1 cup equals 6 to 10 grams
- Most beans (black, pinto, lentils, etc) about 7 to 10 grams protein per half cup of cooked beans
- Soy beans, one half cup cooked equals 14 grams protein
- Split peas, one half cup cooked equals 8 grams
Nuts and Seeds (these fall into the fat and protein category)
- Peanut butter, 2 Tablespoons equals 8 grams protein
- Almonds, one quarter cup equals 8 grams
- Peanuts, one quarter cup equals 9 grams
- Cashews, one quarter cup equals 5 grams
- Pecans, one quarter cup equals 2.5 grams
- Sunflower seeds, one quarter cup equals 6 grams
- Pumpkin seeds, one quarter cup equals 8 grams
- Flax seeds, one quarter cup equals 8 grams
3. Eat One Daily Serving of High Fibre
Choose one serving of grain from the following:
- three quarter C slow-cooking oatmeal (finished product, not three quarter C uncooked)
- one half C Kamut or spelt pasta
- one half C brown rice
- 1 slice whole grain bread
- 1 small wrap (whole grain or whole wheat)
4. Choose Plenty of Colourful Vegetables
Corn and white potatoes are not colourful!
5. Eat a Sprinkling of Good Fats at Each Meal and Snack
- 1 tsp olive oil, 10 nuts, one quarter avocado, flax seed oil, cold water fish oil, hemp , flax and chia seeds.
- Try to reduce saturated fats (full-fat cheeses, red meats), omega 6 vegetable oils.
6. Eat Two Servings of Fruit a Day
Choose your serving of fruit from the following:
- 1 small piece
- one half C cut /sliced fruit
- one half banana
- 2 small kiwis, apricots or plums
Best to eat rather than drink your fruit. But if you decide to drink your fruit, a 4 oz of juice is the suggested serving.
7. Drink Eight Glasses of Water per Day
Eight glasses of water or herbal tea a day will keep you well hydrated. If your body is low on water it will not use this precious resource for breaking down fat – it has more important functions to use it for.
If you have trouble drinking water try adding some fresh lemon juice to the water. Water is best consumed upon waking, and 15 to 20 minutes before each meal rather than with your meal. When you feel hungry, have a glass of water, chances are you were thirsty rather than hungry.
Alcohol and fat loss do not go together. Alcohol with a meal often encourages you to eat more, not counting the calories from the alcohol. Also, your fat metabolism rises almost 75% for several hours after you drink. There is one exception to the alcohol abstaining and that is red wine. If you desire you can choose a 4 oz. glass of wine as one of your weekly treats.
8. Do Not Eat Past 7:00 PM
Controlling your food intake up to 7 PM is relatively easy. It is the period after 7:00 PM that causes the most struggle for many of us as we frequently resort to late night snacking.
Avoid the snack after 7:00 PM – it can undo all the benefit you gained that day. If you are craving things past 7, tell yourself you can have it first thing in the morning. Chances are you won’t want it eat it for breakfast but if you do it is a better time to eat.
9. Give Yourself Two Treats per Week
Pick two treats per week from the following list:
- 4 oz glass of red wine
- 3 small square of dark chocolate
- An extra serving of grains (from your list under #3)
Make exercise part of your daily routine. Find a partner to work out with, set goals for yourself and do not let set backs stop you. Take each day as an opportunity to feel better about yourself. Find the best time in your schedule to make it work for you.
Stop the Stoop Seminars – January & February 2010
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Do you want to know … the best type of exercises for building stronger bones? Which Yoga and Pilates poses are unsafe? How your improved posture will make you look 10 years younger?
If you answered yes to any of these questions, you need to attend Stop the Stoop – my Osteoporosis Exercise and Education Seminar.
Two Seminars have been scheduled and each will take place at NutriChem Pharmacy Clinic. The dates are:
- Tuesday, January 19th, 2010, 12:00 noon – 1:00 PM
- Tuesday, February 9th, 2010, 4:45 – 5:45 PM
The charge for the Seminar is $30 + GST and attendance is limited to ten students per session – so sign up today by calling 613-721-3669.
More information is available on my Events page. Hope to see you there.
I’m So Tired
Posted by: | CommentsI’m so tired, I haven’t slept a wink.
I’m so tired, my mind is on the blink.
- John Lennon
Lack of Sleep
Lack of sleep is a health problem that affects a large portion of the population (and yes, John Lennon did have problems with insomnia). Following a proper exercise program is a foundation to establishing a regular sleep pattern and I work with many of my clients to get them on the right path to a good night’s sleep.
The first step is to diagnose the source of your sleep problem. You should consult with your physician if you regularly have problems getting a good night of sleep. Your sleep problems could be due to conditions such as obstructive sleep apnea (OSA) or restless legs syndrome.
One of my clients was recently referred to the Royal Ottawa Hospital by her physician where they have a Sleep Disorder Service. She spent a night at the clinic and the diagnosis was OSA. A Continuous Positive Airway Pressure (CPAP) system was prescribed and now she is able to sleep through the night.
Insomnia
If your sleep is a result of insomnia, there are several options available to you. A client of mine has tried Cognitive Behaviour Therapy (CBT) and has successfully reconditioned his sleeping pattern back to normal. He had chronic insomnia for over five years and was unable to conquer the problem until he followed a CBT program.
One of the challenges with a CBT program is finding a qualified therapist in your area. In addition, a long therapy program can be quite expensive.
My client was able to follow a program developed by Dr Gregg Jacobs, an insomnia specialist at the Sleep Disorders Center at the University of Massachusetts Medical School. Dr Jacobs has written a book “Say Goodnight to Insomnia” and offers an online therapy program (for a fee) at his web site.
If you were wondering about the effectiveness of self administered insomnia treatment programs using an online service, several recent studies have confirmed that they do work with patients and can change sleep patterns in a positive fashion.
I have read Dr Jacobs book and basically his message is this:
1. Medication is not the long term solution to insomnia.
2. You need to create the right conditions to encourage sleep
3. A regular exercise program is critical to regular sleep.
4. Change your Negative Sleep Thoughts (NST) to Positive Sleep Thoughts (PST)
5. Use stress reducing techniques like Relaxation Response
Let me know your thoughts and experience with sleeping problems and treatment options.
The Holiday Season: A Time For ….
Posted by: | CommentsThe holiday season is magical. It is a time filled with family, food, gift giving … and, at times, stress. Learning to manage stress during the holiday season (and throughout the year) is an important skill. Many people consider starting meditative activities like Yoga and Tai Chi.
But taking on a new activity this time of year can add to your already elevated anxiety level. Instead, I encourage clients to take on an easy stress reducing activity such as breathing properly or practicing the relaxation response.
Breathing Properly
I wrote an article earlier this year on the benefits of breathing properly. The article also described how to become an effective breather. I prepared it because so many of my clients have “forgotten” how to breathe.
When you have the opportunity, look at how an infant breathes. The breathing motion comes from their abdomen. As we tense up, we breathe from our chests. This is inefficient and compounds the anxiety. Many times, you can breathe out and reduce your stress level by following the steps in my article.
The Relaxation Response
The Relaxation Response is a technique developed thirty years ago by Dr Herbert Benson, Associate Professor of Medicine at Harvard Medical School, to improve the wellness level of his patients. He describes it as “a physical state of deep rest that changes the physical and emotional response to stress and is the opposite of the fight or flight response.” I took his course a number of years ago and have found it to be very effective. He has posted the Steps to Elicit the Relaxation Response on his web site.
During sessions with my clients, issues associated with their stress levels and sleeping patterns occasionally come up. High stress levels and poor sleeping patterns will hinder their fitness goals. The guidance I give them will be addressed in later blog posts.
I hope that you and your family have a safe, happy and low stress Holiday Season.
Margaret.
Benefits of Tai Chi
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I am a big believer in the benefits of Tai Chi. I practice it everyday (that’s me in the photo last week in San Diego) and I encourage my clients to try it. When I run my MelioGuide Level I course for Physiotherapists across Canada and the United States on treating and preventing osteoporosis, I always include a section on Tai Chi.
Even though it is a low impact activity, it is an excellent form of exercise. A study published in Age and Aging showed that regular Tai Chi practice had a greater impact on lower body strength, balance and flexibility in elderly women than did brisk walking.
Studies have shown that people who practice Tai Chi regularly have less bone mineral density (BMD) loss at the hips, have higher BMD than age-matched sedentary control groups. Tai Chi practice leads to reduced fall frequency, increased strength, improved balance, improved body awareness and coordination, and enhanced mental clarity and concentration. Research has also demonstrated that Tai Chi has the same cardio-vascular benefit as brisk walking.
I have been practicing Tai Chi for a number of years. I started with learning the Basic 24 Step Tai Chi Form and have progressed to Tai Chi Fan. I was introduced to the art by an elderly Chinese man I met when I was living in Kanata. I was lucky to meet him and learn from someone with a lot of patience.
For those of you who are interested in learning Tai Chi, I suggest the Ottawa Taichi Chuan Association. They run classes and host various events. I attend their Saturday morning Tai Chi Fan class.
They just announced a new 10 week class on the 24 Tai Ch Form. The class starts on January 9th, 2010. I have attached the course brochure. I have not taken this course but I encourage you to check it out and see if it is for you.
Stay tuned for more postings on Tai Chi. I plan to have more material for you in the near future.
Stop the Stoop Seminar – Update
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My Stop the Stoop – Osteoporosis Exercise and Education Seminar scheduled for Tuesday, December 8th, 2009 at NutriChem Pharmacy and Clinic is sold out. Thank you for the great response!
There is good news for those of you wanting to attend a seminar but unable to attend my event in December: I plan to have a number of these seminars in 2010. I will be posting my schedule on my web site when I have finalized the dates. Hope to see you at one of these future seminars.
Here are some more details on what is covered during the Stop the Stoop seminar. The seminar lasts one hour and I limit the number of attendees to ten people. A limited number of students allows us time (and room) to try a few exercises and provides time for questions and answers.
During the seminar I cover:
1. What is happening to your bones? – An easy-to-understand presentation on bone physiology, what happens to bones when you have osteoporosis and why fractures occur.
2. Osteoporosis risk factors.
3. Achieving optimal peak bone mass through diet, chemical balancing, nutrition and (of course) exercise.
4. Exercises (and day-to-day activities) that can cause fractures.
5. Safe Yoga/Pilates for people with osteoporosis.
Stay tuned for my 2010 schedule!
Function to Fitness Physiotherapy and Personal Training in Ottawa
