Making healthy food choices
What is a gluten-free diet and who is it best for?
Even if a physician is able to rule out celiac disease, you can still suffer from a ‘gluten sensitivity.’ This is hard to prove or disprove because it is based on numerous non-specific symptoms such as gas, bloating and abdominal pain, headaches and skin conditions (without another likely cause)…even depression. If symptoms become less severe or disappear by following a gluten-free diet, it might be right for you. However, following a gluten-free diet is not easy and can be expensive. In addition, and gluten-free food products are not necessarily healthier, despite popular belief.
According to the University of Chicago, it is estimated that just over one in 130 individuals suffer from Celiac disease in the U.S., but twice as many individuals experience ‘related’ symptoms. Celiac disease runs in families, particularly among first degree relatives. Some [experts] believe that Celiac disease is related to our development and foods we ate when we were young. The theory is that some decades ago we were not exposed to certain antigens in the environment that are present today. In past years the environment/food supply was “cleaner” than it is now. Whether or not this is true, these theories are transmitted through media and appear in books, fueling the gluten-free diet rage.
Because of increased public awareness and diagnoses, bookstores, restaurants, supermarkets and products have followed suit, attempting to keep up with the demand by jumping on the gluten-free bandwagon. There is also the celebrity trend angle. The gluten-free diet has become a popular venue (with celebrities) for promoting overall health, alleviating numerous ailments and aiding in weight loss. It is not a weight loss diet, however, celebrity diets tend to influence the public. Finally, there is the ‘eating gluten-free is healthier’ belief. At least 1/3 of those that purchase gluten-free products believe that they are actually healthier than conventional options. Gluten-free food products may be less nutrient-dense, lower in dietary fiber and higher in calories than their whole grain counterparts.
Every year, major organizations, such as the American College of Sports Medicine, conduct worldwide surveys of fitness trends to predict the upcoming year’s most significant fitness elements, not only ‘FYI’ but to aid consumers, industry professionals and retailers (of sports and exercise equipment). Just because a category of exercise or a fitness trend is considered to be ‘out of vogue’ for this year doesn’t mean you shouldn’t continue to do it. The best indicators of whether you will be successful and adhere to a particular exercise program are how quickly you see results (and how impressive they are) and whether or not you enjoy the activity. So regardless of this year’s fitness trends, always stick with what works for you.
What fitness trends are ‘out’ and what are ‘in’ for 2013? One of the biggest fitness trends for this year is ‘going back to the basics.’ Pilates and ‘Zumba’ classes, while once all the rage, are no longer considered to be ‘hot trends’ (do not appear on the ‘top 10 fitness trends list for 2013).
So, what are the ‘basics?’ Good, common sense high-intensity aerobic exercise combined with basic resistance training moves is effective, takes less time and is cheaper, particularly if you perform body-weight training exercises (making the fitness trends list for the first time at #3).
Fitness trends for 2013 that also made the top 10 list include small group personal training and programs that combine exercise with calorie-restricted diets. Small group training offers several benefits that make it worth considering. By training four individuals (if similar fitness levels) simultaneously, each participant pays 25 percent of what one person would pay, making it more appealing cost-wise. The trainer makes money without sacrificing on quality, and the participants obtain similar or even better results.
Once a staple of any strength training routine, classic body weight training exercises have made a huge comeback, forcing newer sensations, such as Zumba, to take a back seat. Why? Because they are effective and do not require expensive equipment, accessories or a significant learning curve. Exercises such as push-ups, squats, lunges and even plyometric jumps benefit exercisers of all levels without busting the budget (think boot camp-style workouts).
While some old classics are making a comeback, newer fitness trends, such as TRX suspension training, are only getting hotter.
In a word…YES! Nuts contain a lot of fat, scaring off many calorie-conscience dieters. Nuts are high in calories. Why? Gram for gram, fat provides the most calories (9 calories per gram versus 4 calories per gram for carbohydrate and protein). However, the fat in nuts is mostly unsaturated (heart-healthy kind of fats). So, while they may be higher in calories, nuts are also packed with a lot of really good nutrients, such as protein, as well as vitamins and minerals, such as calcium, magnesium, chromium, manganese, selenium, potassium, niacin (vitamin B3), copper and vitamin E (among other nutrients). What are some of the benefits of including nuts in your diet?
Because nuts are higher in fats, they can help keep you satisfied longer and tide you over when you are hungry (it takes longer for your body to breakdown fat). The recommendation: try eating a handful of unsalted nuts (15-20 each) daily … but make sure you substitute something out of your diet because a serving of nuts may provide up to 300 calories.
All nuts are healthy in moderation, but walnuts, pecans, almonds and pistachios are particularly nutritious choices and offer surprising health benefits. Here are a few ideas on how to include nuts into your diet:
These are just a few suggestions – use your imagination!
Question: What is it?
Answer: Linum usitatissimum, or plan old flax, is a blue-flowered crop that has been used as a food source since 3000 B.C. Flaxseed, a reddish-brown, chewy seed, is rich in protein, fat & dietary fiber. The quality of flaxseed protein is similar to that of a soybean & the quality of its fat is similar to that of canola oil.
Question: What’s so great about it?
Answer: Flaxseed is a rich source of several minerals and phytochemicals that have been shown to protect against the development of certain types of cancer & heart disease. The alpha-linolenic acid (omega 3 fat) in flaxseed is a type of essential fatty acid that promotes heart health, immunity and continues to be studied for its importance in the prevention of chronic inflammation.
Question: I’ve heard the term ‘lignans’ in reference to flax. What are those?
Answer: Flaxseed is an incredibly rich source of a group of compounds called lignans. Many plant foods contain lignans, but flaxseed provides a whopping 75 times more lignans than any other food!
“(Flaxseed) lignans are important because they may have powerful antioxidant properties that can help block the damaging effects of harmful oxygen molecules called free radicals. These molecules are thought to cause changes in the body that can lead to cancer.”
Lignans show promise for blocking the effects of estrogen, which helps to protect against breast cancer. Even when estrogen positive tumors grow, in the presence of lignans, their growth may slow or halt.
Question: Any other benefits?
Answer: Flaxseed is very high in fiber, 3 TBS of seeds provide 3 grams of fiber, or about 12% of the Recommended Daily Value. Fiber, among other functions, can help block the effects of harmful compounds in the body that, over time, can damage intestinal cells, leading to cancer. It also moves these compounds out of the body quicker.
Question: I’ve seen the seeds and the meal, what’s the best way to eat flax/incorporate into my diet?
Answer: It’s best to buy the seeds (Bob’s Red Mill is a great brand) and grind them yourself shortly before use. This releases the beneficial oils. Store the ground flaxseed in an airtight container in the fridge and sprinkle 1 TB or so in smoothies, on salads, in yogurt…even stir some in soup or spaghetti sauce (nobody will know)!
This article is devoted to the second component of the four critical areas of exercise training for dedicated athletes. We’ve covered flexibility and are moving on to core strength training. As a reminder, the four physical training components designed to increase speed, size, and power in athletics and include (1) flexibility (2) core strength (3) explosive movements, and (4) the strengthening of the posterior kinetic chain. Combining these components with a sound upper body strength routine will give you an edge on the court, the field or the ice. Let’s discuss the importance of core strength training in athletic conditioning.
Engaging in regular, consistent core strength training movements offers many benefits: it helps an athlete avoid muscular-skeletal pain and injury (particularly of the neck, hips and back); improves body control and stability and tones muscles involved in flexibility and balance. The importance of training your whole core is catching on fast…adopting a sound core strength training workout means engaging all of the muscles encasing your torso, from your shoulders to your thighs. Many fitness experts believe that, on its own, core strength training should be a separate workout component, alongside flexibility, cardiovascular and general resistance training movements. The most misunderstood fact around core strength training is that performing a few sets of crunches (and ignoring the back) does the job. Though research studies connecting core strength training to enhanced performance is in its youth, if you participate in a well-structured core strength training routine twice weekly, don’t be surprised if, after a few weeks, you can shave a full mile-per-hour off your running time.
Exercises that strengthen core muscles involve stretching and balance routines. They are a foundation of the basic fitness principles of dance, yoga and Pilates. Unlike traditional resistance exercises, core strength training does not require large pieces of exercise equipment. Core strength training requires a mat, possibly a stability ball and/or Bosu trainer but these accessories are not required. It is much more important that you are able to focus and perform the movements slowly, to your tolerance, using care not to overload your back. You must concentrate on your muscles and maintaining your balance. Your mind cannot be ‘elsewhere.’
Gym warriors that consider themselves ‘advanced’ exercisers should start basic. Having a strong upper body and breezing through daily runs doesn’t necessarily mean you have a taut core. Many traditional strength training exercises are ‘forward’ directed (such as lunges and bench presses). Overdoing on these contributes to imbalanced muscular development or underdeveloped back muscles (from shoulders to the buttocks). By balancing out your strength, you can improve your posture, correct imbalances and breeze through functional movements (everyday activities) with a level of comfort and ease you didn’t have before.
In addition to engaging in a series of core strength training movements (for your front and back torso), you can enhance core strength by tweaking traditional strength training exercises. For example, instead of using a bench for stability while working your upper body (chest press with dumbbells), use lighter dumbbells and perform them on a stability ball with the ball supporting your upper back and neck. Keep your body in a ‘bridge’ position with your knees bent at a right angle, feet flat on the floor and pelvis elevated to be even with your chest. The focus of this article is on explaining the importance of core strength training. In the future, look for a sample core strength training routine for beginners. Examples of core strength training movements include bird-dogs, lateral pillar bridges (side planks) and planks (with hands on the mat under your shoulders) with alternating arm extensions.
