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Prominent MS Blogger Features Interview with MFN Founder

Matt Cavallo is one of the top bloggers in the Multiple Sclerosis community. Having been diagnosed in 2005, Matt has worked to turn his disease into an inspirational story for others with MS and other chronic illness. Through his blog, books, and motivational speaking engagements, Matt has not only worked to raise awareness for both patients and providers with his deeply personal journey, but has inspired people to take control of their illness and begin the journey to living well.

Arthritis & Physical Therapy

The Mayo Clinic defines “Arthritis” as inflammation of one or more joints, whose main symptoms are joint pain and stiffness. The two most common forms of arthritis are osteoarthritis and rheumatoid arthritis. Osteoarthritis (OA) is typically caused by wear and tear, and is often termed “degenerative change.” Rheumatoid arthritis (RA) is an autoimmune disorder.

Nearly all of us will have OA as we age and wear down our joints. That does not mean, however, that we must have pain. There are plenty of folks who have significant evidence of arthritis but zero to minimal discomfort. If we can avoid aggravating our arthritic joints, (i.e. minimize inflammation), we can often limit our misery.

The goal of arthritis treatment is primarily to reduce symptoms of pain, inflammation, and swelling. Physical therapists accomplish this in various ways, including manual (hands-on) techniques, exercise (painfree gentle movement, often in gravity-reduced or eliminated situations like on a stationary bike or in water), and modalities (ice, heat, electrical stimulation, etc.). PTs also educate patients re: prevention and management of symptoms, joint protection (with splints, braces, etc.), and use of assistive devices (crutches, walkers, canes). Exercise consists of range-of-motion exercise to maintain joint mobility and strengthening exercises to improve joint stability.

Each patient may respond differently, so the key is to find out what works best for each individual and go from there.

References: Mayo Foundation for Medical Education and Research


Super Sports Foods: Do They Really Need to be Exotic?

Do you ever get tired of reading yet-another headline about The 10 Best Super Sports Foods, only be instructed to buy exotic fruits, ancient grains, and other unusual items? Do we really need chia, spelt, and quinoa? Is anything wrong with old-fashioned peanut butter, broccoli and brown rice? Doubtful! Powerful nutrients are found in standard foods that are readily available at a reasonable cost. You know, oranges, bananas, berries, oatmeal, almonds, hummus, lowfat yogurt, brown rice, tuna … the basic, wholesome foods recommended by the government’s My Plate (www.ChooseMyPlate.gov). Are those foods exotic? No. But do they still do a great job of offering super nutrition? Yes!

To add to the confusion about exotic sports foods, the sports food industry touts their list of engineered super sports supplements. Ads lead you to believe you realltuna-slicesy need to buy these products to support your athletic performance. The question arises: Are there really special nutrients or components of food that can help athletes to go faster, higher or stronger? If so, can they be consumed in the form of whole foods or do we actually need special commercial supplements?
At a 2014 meeting of Professionals in Nutrition for Exercise and Sport (PINESNutrition.org), exercise researchers from around the globe discussed that topic and provided the following answers to the following thought-provoking questions.

Is there any difference between consuming pre-exercise caffeine in the form of pills, gels or coffee?

Regardless of the source of caffeine (pill, gel, coffee), it is a popular way to enhance athletic performance. Take note: High doses of caffeine (2.5 to 4 mg/lb body weight; 6 to 9 mg/kg) are no better than the amount athletes typically consume in a cup or two of coffee (1.5 mg/lb; 3 mg/kg). Hence, drinking an extra cup of coffee is unlikely to be advantageous, particularly when consumed later in the day before an afternoon workout and ends up interfering with sleep.

cherriesDo tart (Montmorency) cherries offer any benefits to sports performance? If so, what’s the best way to consume them?

Tart cherries (and many other deeply colored fruits and veggies) are rich in health-protective antioxidants and polyphenols. Tart cherries can reduce inflammation, enhance post-exercise recovery, repair muscles, reduce muscle soreness, and improve sleep. Athletes who are training hard, participating in tournaments, or traveling through time zones might be wise to enjoy generous portions. Yet, to get the recommended dose of cherries that researchers use to elicit benefits, you would need to eat 90 to 110 cherries twice a day for seven days pre-event. Most athletes prefer to swig a shot of tart cherry juice concentrate instead!

What about food polyphenols such as quercetin and resveratrol?

Polyphenols are colorful plant compounds that are linked with good health when they are consumed in whole foods. Yet, polyphenol supplements, such as quercetin or resveratrol, do not offer the same positive anti-oxidant or anti-inflammatory benefits. An explanation might be that once in the colon, where most polyphenols go, parts leak into the bloodstream during heavy exercise. These smaller compounds create the anti-inflammatory effect. Athletes who routinely eat colorful fruits during endurance training offer their gut the opportunity to distribute good health!

Does curcumin reduce chronic inflammation?

Curcumin (an active constituent of tumeric, the spice that gives the yellow color to curry and mustard) has beneficial properties that have been shown to help prevent cancer, enhance eye health, and reduce inflammation. Subjects with osteoarthritis (an inflammatory condition) who took curcumin supplements for 8 months reported less pain (due to less inflammation) and better quality of life. Unfortunately, curcumin is rapidly metabolized and therefore has low bioavailability when consumed in the diet. To increase absorption, supplements often contain curcumin combined with piperine (black pepper extract).

Does green tea help improve body composition in athletes? What is the best way to take it?

teaGreen tea reportedly enhances fat oxidation and helps with weight loss, particularly when combined with caffeine. But the amount of additional fat burned is minimal, and the 10 to 12 cups of green tea needed to create any effect is a bit overwhelming. (Hence, most studies use a green tea extract.) Because green tea has not been studied in lean athletes, we can only guess that it is unlikely to offer a significant improvement in body composition.

Is watermelon juice a powerful stimulant for sports performance?

Watermelon juice is a source of L-citrulline, an amino acid that contributes to production of nitric oxide. Nitric oxide helps relax the blood vessels and thus enhances blood flow so more oxygen can get transported to the working muscles. One study with athletes who consumed L-citrulline supplements reports they attained a 7% higher peak power output as compared to when they exercised without L-citrulline.

Yet, when athletes were given watermelon juice (contains L-citrulline) or apple juice (that has no L-citrulline), the peak power was only slightly higher and the L-citrulline gave no significant benefits. The bottom line: Watermelon is a nourishing fruit and a welcome refreshment for thirsty athletes. You would need to eat a lot of watermelon to get the equivalent of L-citrulline found in (expensive) supplements. Your best bet is to enjoy watermelon in standard portions as a tasty addition to your sports diet.

What can be done with pea, hemp, or other plant protein to make them as effective as whey for building muscle?

In general, plants (such as peas, hemp) contain less leucine than found in animal proteins. Leucine helps drive the muscle’s ability to make new protein. Hence, to increase the muscle-building properties of plant proteins, you need to either eat large portions of, let’s say, hemp or pea protein (to get a bigger dose of leucine), or you can combine those plant-foods with leucine-rich proteins, such as soy, egg, or dairy foods.

The bottom line: Your best bet to optimize performance is to optimize your total sports diet. No amount of any supplement will compensate for lousy eating, though a few just might enhance a proper diet.

Boston-area sports nutritionist Nancy Clark, MS, RD counsels both casual and competitive athletes. Her private practice is in Newton, MA (617-795-1875). For information about her Sports Nutrition Guidebook (new 5th edition) and food guides for runners, cyclists and soccer players, see www.nancyclarkrd.com. For online education, also see www.sportsnutritionworkshop.com.

Copy of Mixed_Cut_Fruit_iStock_000003017352Small

7 Simple Steps to Becoming ‘The Biggest Winner’

You may have read Jaclyn’s recent post outlining her thoughts on the television show  The Biggest Loser. Here, she follows up and outlines simple steps you can take to become the ‘biggest winner’ the healthy way, not relying on short term rapid weight loss to reach your goals.

Research demonstrates that rapid weight loss programs are not recommended nor do they support any correlation to long-term success. Follow some of these simple steps to maximize your chances for success in achieving your “healthy lifestyle goals.”

STEP 1: Assess your Readiness for Change

Embarking on something that you are not ready to do could be harmful because an unsuccessful program could impair your self-esteem and dampen future efforts to achieve your healthy lifestyle goals. Before setting any short or long-term goals, it is recommended to take some time to reflect on your reasons for wanting to set these goals and initiate this journey.

senior-yoga-waterSTEP 2: Realize you are an individual

Just as with success, we define what “healthy” means to us. This is an individual aspiration and although our loved one’s can help to motivate us to want to make changes, we ultimately need to aspire to our own picture of “healthy” in order for us to stick with new lifestyle changes. Define what healthy means to you!

STEP 3: Eat real food

Evaluate where you can make minor changes in your dietary intake. Increase fruits, vegetables and water and decrease your intake of sugar and processed food. Eat close to the earth and prepare as much food as possible on your own. But be realistic – don’t expect perfection! You can start by making small nutritional changes that have a big impact on your health! And remember….FIBER is your FRIEND!

Copy of Mixed_Cut_Fruit_iStock_000003017352SmallSTEP 4: Don’t “DIET”

Always remember that a calorie is not just a calorie. Contrary to what we were taught in school many years ago, it is not just as simple as calories in, calories out. Many different factors make up the quality of the calories you take in (or expend). To determine what the best foods are for YOU, it is best to contact a Registered Dietitian or qualified healthcare professional.

STEP 5: Exercise

Choose an activity you enjoy and get some professional advice on the right activities for you and how to do them safely. It should challenge your muscles so you get stronger, but exercise should not hurt. No Pain No Gain does NOT pertain to YOU if exercise is done properly.

STEP 6: Focus on progress

Rid yourself of the All IN or All OUT mentality. Rather than telling yourself “I need to lose X pounds” set small goals toward better health and be proud of your accomplishments in the process. Many times if we set a goal and don’t achieve it, we can give up all together thinking that if we don’t make it to the summit of the mountain, than what’s the point. You still made progress – reward yourself for that and get up tomorrow and do it again. If you fall into old habits, don’t beat yourself up – tomorrow is another day.

STEP 7: Simple Strategies

Switch from drinking soda to seltzer water. Keep raw nuts, carrots and high fiber foods readily available for snacking. Take a therapeutic walk every day. When you’re stronger and ready for something new, challenge yourself a little more with things like roller skating, indoor rock climbing, or setting a goal for a summer hike. If you fall into old habits, don’t beat yourself up – tomorrow is another day.

Everyone has different health goals, and the way we approach them is not a one-size-fits-all process. It’s about more than just numbers on a scale. It’s also about your energy, how you feel, and so many other factors. Health is a journey, and we are all on it together, but in different places. When we understand that, and support ourselves and each other, we all win. And THAT is the message I want my son, and all of America, to hear.

Jaclyn Chadbourne, MA is a Clinical Exercise Physiologist and Co-Owner of the Medically Oriented Gym (M.O.G.) in South Portland, Maine. With a passion for sustainable healthy living and desire to advocate for patient-centered care, Jaclyn works to help the M.O.G. support community resources for all special populations and to implement and oversee clinical protocols. Read more from the MOG on their website, themoggroup.com/blog

Instructor Showing Health Results On Clipboard To Senior Couple

Getting Older, Day by Day: 15 Facts to Retain Youthful Fitness

Like it or not, every one of us is getting older, day by day. As a fitness exerciser or an athlete, you might wonder how aging impacts performance—and what you can do to retain youthful fitness. The following information is gathered from a workshop (www.sportsnutritionworkshop.com) presented by Dr. William Evans, an exercise physiologist and expert on aging, muscles, and protein. The following information can help you chart a healthy course into your future.


Carbs, Protein & Performance

What percentage of my diet should come from carbohydrates? … Should I exercise on empty? … How much protein should I eat after I lift weights? … Is whey the best source of protein?

These are just a few of the questions addressed at the annual meeting of SCAN, the Sports And Cardiovascular Nutritionist’s practice group of the American Dietetic Association (www.SCANdpg.org). Over 400 sports dietitians gather to learn the latest news from prominent sports nutrition researchers. I hope this information will help you choose a winning sports diet.

Carbohydrate Update

Louise Burke, PhD, Director of Sports Nutrition at the Australian Institute of Sport, addressed the following questions:

• What’s the best percentages of carbohydrates, protein, and fat for a sports diet — 40-30-30 or 60-25-15?

mealNeither! A better approach is to define nutrient needs according to body weight. For example, the International Olympic Committee developed these guidelines:
Intensity of exercise gram carb/kg body wt gram carb/lb body wt
Low intensity 3-5 g 1.5-2.5
Moderate (~1 hour/day): 5-7 g 2.3-3.2
Endurance (1-3 hours/d): 6-10 g 2.5-4.5
Extreme (>4-5 hours/d): 8-12 g 3.5-5.5

• How much should I eat during exercise?

During exercise that lasts 1 to 2.5 hours, you want to target 30 to 60 grams of carbohydrate (120 to 240 calories) per hour. That’s about 1 to 2 gels or 16 to 32 ounces of a sports drink per hour (after the first hour, if you ate a pre-exercise meal or snack)

During endurance exercise, 60 to 90 grams of different sources of carbohydrates (such as sports drink, banana, gummy candy) per hour is appropriate, as tolerated. Consuming the higher end of the range (90 g, as compared to 60 g) is associated with greater stamina and endurance.

• How long does it take to refuel from exhaustive exercise?

If you eat a carb-rich sports diet, you can replenish depleted glycogen stores in 24 to 36 hours post-exercise (with no exercise during that time). While it’s important to pay attention to your recovery diet, most athletes do not need to eat immediately after exercise unless they are doing double workouts. (Within an after exercise, yes; immediately, no.)

• What can I do if I cannot tolerate any food during exercise?

Try mouth swishing with a sports drink. This sends a message to the brain that energy is forthcoming and you’ll feel more energetic. Swishing can enhance performance by 2% to 3% if you are exercising on empty and have not eaten pre-exercise—as often happens with morning exercisers. (Swishing seems to be less beneficial after a pre-exercise meal, but more research is needed to verify those findings.)

• Should I train with poorly fueled muscles, as a means to teach my body to burn more fat, so it spares the limited glycogen stores?

Active seniorsTraining with low glycogen stores (“train low”) drives up the metabolic adaptations to burn more fat. By burning fat instead of glycogen, you’ll spare the limited glycogen stores. Theoretically, this should enhance stamina and endurance because glycogen depletion is associated with fatigue. To date, “training low” has been most effective in research with untrained individuals. Athletes who exercise with depleted glycogen are unable to exercise at high intensity and that may hinder performance.

Training with low glycogen during lower intensity workouts might be one way to stimulate the muscle adaptations to burn more fat (and thus spare the limited glycogen stores). But athletes should do their high intensity workouts when they are fully glycogen-loaded.

Exercise physiologist and researcher John Hawley, PhD of Melbourne, Australia acknowledged that train low/compete high is receiving a lot of attention among serious endurance and ultra-distance athletes. Hawley suggests “train low” should be defined as “train at 50% of resting muscle glycogen, 50% of the time”—and only for selected sessions. Training with low carbohydrate availability can be achieved by exercising with 1) low blood glucose, or 2) low muscle glycogen stores. Both generate adaptations that promote the training response and might be advantageous to competitive endurance athletes. Hawley cautions serious athletes that “training low” compromises training intensity and may lead to inferior performance during an event, particularly if the athlete needs to do a competitive sprint to the finish. That final sprint often determines who wins…

Protein Update

Stuart Phillips, PhD, professor of kinesiology, McMaster University in Ontario, Canada presented an update on protein, answering these questions:

• Do athletes need more protein than non-athletes?

eggsWhile the recommended protein intake for the average American is 0.4 gram protein per pound body weight (0.8 grm protein per kg), most exercise scientists agree that athletes need a more to optimize muscular development: 0.5 to 0.8 grams protein per pound (1.2 to 1.7 grams of protein per kilogram) body weight per day. However, most young women and men generally consume about 0.55 to 0.65 g protein/lb (1.2 g and 1.4 g protein/kg) body weight per day, respectively. They can appropriately meet their higher need without supplements.

• How much protein do I need after I lift weights?

Consuming 20 grams of protein-rich food (Greek yogurt, tuna sandwich, 16 oz. chocolate milk) after resistance exercise is plenty to optimize the rate of muscle synthesis. Athletes should then continue to eat protein and carbs at meals and snacks throughout the day.

The highest rate of protein synthesis is 3 to 5 hours post-exercise. This raises the question: Should athletes who work out twice a day plan to avoid exercising during that time frame? The “good stuff” (building muscle) happens during rest and recovery and the “bad stuff” (muscle damage) happens during exercise. Remember: rest is an essential part of a strength training program!

• Should I buy whey protein supplements?

Probably not, unless you are a frail, elderly person with a limited food intake. Drinking milk (20% whey, 80% casein) and eating a balanced sports diet with adequate protein from many sources can be as effective as whey supplements. Hard, hard work is the basic trigger for bigger muscles!

From The Athlete’s Kitchen
Copyright: Nancy Clark MS RD CSSD, April 2011

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) helps both casual and competitive athletes win with nutrition. Her private practice is in Newton, MA (617-795-1875). Nancy Clark’s Sports Nutrition Guidebook and her food guides for new runners, marathoners offer additional information. They are available at www.nancyclarkrd.com. See also sportsnutritionworkshop.com.

Who Really Ends Up Being The Biggest Loser?

After watching some episodes of The Biggest Loser TV show in school recently, my 6th grade son has started talking about how cool it would be if HE could get on the show someday. My son is not obese, is healthy and athletic, and the fact that he thought this crying, screaming, extreme dieting, working-out-six-hours-a-day-until-you-collapse spectacle might be good for him renewed my long-time concerns about the messages this show is sending, not only to impressionable kids but to everyone who wants to lose weight as quickly as possible.

For anyone unfamiliar with the show, it gathers about 16 morbidly obese individuals, divides them into 2 competing teams led by well known personal trainers, then follows their weight loss efforts for 12 weeks. During the 12 weeks, which culminates in 1 winner receiving a large monetary prize, the contestants who lose the least amount of weight are at risk of getting “voted off” the show each week, Survivor style. While the premise of the show is motivating people to lose weight, it is no more than a reality game show at its core and needs to be balanced with some discussion about healthy ways to make positive, lasting lifestyle changes.

exercise-86200_640Of course, everyone’s diet/fitness level can always use improvements, and there’s no denying that America has a weight problem. Although The Biggest Loser can prompt some good discussions about diet and exercise, it promotes unhealthy, unrealistic methods of weight loss. The contestants’ diets are severely restricted to around 1,200 calories a day. Using this barely minimal caloric intake as fuel, they exercise for 4-6 hours a day until people frequently collapse or get physically sick. Then the trainers scream at them to shake it off, shaming them into believing they can – and should – push through the pain and exhaustion. As if they really wanted to lose weight badly enough, their will power would prevail over their body. Contestants are expected to lose several pounds each week, when a healthy rate is 1-2 pounds a week at the most. If this doesn’t encourage eating disorders, I don’t know what would. Off camera, it’s rumored that contestants will do anything to get the numbers on the scale lower, like dehydrating themselves or using laxatives or other methods to lose weight faster.

biggest-loserThe most recent Biggest Loser winner, Rachel Frederickson, ended the show dangerously thin. According to an article on CNN, Frederickson went from 260 pounds to 105 pounds, losing 59.62% of her body weight. At 5 feet, 5 inches tall, that puts her body mass index at 17.5. Anything under 18.5 is considered underweight and can have serious health repercussions.

Even if it was done for the sake of the cash prize, the damage it has done to her body is unmistakable. What’s more, the message this show sends season after season by rewarding someone for losing a lot weight in a very short time using unhealthy methods is disheartening. I’m not sure if The Biggest Loser is the “winner” of the show or the millions of people watching and thinking this represents the gold standard in health and physical fitness.

Jaclyn Chadbourne, MA is a Clinical Exercise Physiologist and Co-Owner of the Medically Oriented Gym (M.O.G.) in South Portland, Maine. With a passion for sustainable healthy living and desire to advocate for patient-centered care, Jaclyn works to help the M.O.G. support community resources for all special populations and to implement and oversee clinical protocols. Read more from the MOG on their website, themoggroup.com/blog

Why Can’t I Simply Lose a Few Pounds? 5 Dieting Myths & Gender Differences

Despite their apparent leanness, too many active people are discontent with their body fat. All too often, I hear seemingly lean athletes express extreme frustration with their inability to lose undesired bumps and bulges:

  • Am I the only runner who has ever gained weight when training for a marathon???
  • Why does my husband lose weight when he starts going to the gym and I don’t?
  • For all the exercise I do, I should be pencil-thin. Why can’t I simply lose a few pounds?

Clearly, weight loss is not simple and often includes debunking a few myths. Perhaps this article will offer some insights that will lead to success with your weight loss efforts.

MYTHS: You must exercise in order to lose body fat.
To lose body fat, you must create a calorie deficit. You can create that deficit by
1) exercising, which improves your overall health and fitness, or
2) eating fewer calories.

Even injured athletes can lose fat, despite a lack of exercise. The complaint, I gained weight when I was injured because I couldn’t exercise” could more correctly be stated, I gained weight because I mindlessly overate for comfort and fun.

muesli with fresh fruits as diet foodAdding on exercise does not equate to losing body fat. In a 16-week study, untrained women (ages 18 to 34) built up to 40 minutes of hard cardio or weight lifting three days a week. They were told to not change their diet, and they saw no changes in body fatness.(1) Creating a calorie deficit by eating less food seems to be more effective than simply adding on exercise to try to lose weight.

Athletes who complain they “eat like a bird” but fail to lose body fat may simply be under-reporting their food intake. A survey of female marathoners indicated the fatter runners under-reported their food intake more than the leaner ones. Were they oblivious to how much they actually consumed?(2) Or were they too sedentary in the non-exercise hours of their day?

runMYTH: If you train for a marathon or triathlon, surely your body fat will melt away.
Wishful thinking. If you are an endurance athlete who complains, For all the exercise I do, I should be pencil-thin, take a look at your 24-hour energy expenditure. Do you put most of your energy into exercising, but then tend to be quite sedentary the rest of the day as you recover from your tough workouts? Male endurance athletes who reported a seemingly low calorie intake did less spontaneous activity than their peers in the non-exercise parts of their day.(4) You need to keep taking the stairs instead of the elevators, no matter how much you train. Again, you should eat according to your whole day’s activity level, not according to how hard you trained that day.

MYTH: The more you exercise, the more fat you will lose.
Often, the more you exercise, the hungrier you get and 1) the more you will eat, or 2) the more you believe you “deserve” to eat for having survived the killer workout. Unfortunately, rewarding yourself with a 600-calorie cinnamon roll can quickly erase in a few minutes the 600-calorie deficit you generated during your workout.

The effects of exercise on weight loss are complex and unclear—and depend on the 24-hour picture. We know among people (ages 56-78) who participated in a vigorous walking program, their daily energy needs remained about the same despite adding an hour of exercise. How could that be? The participants napped more and were 62% less active the rest of their day.(3) Be sure to pay attention to your whole day’s activity level. One hour of exercise does not compensate for a sedentary lifestyle

MYTH: You should exercise six days a week to lose weight.
Research suggests exercising four times a week might be better for weight control than six times a week. A study with sedentary women (ages 60 to 74) who built up to exercising for 40 minutes of cardio and weights suggests those who did four workouts a week burned about 225 additional calories in the other parts of their day because they felt energized. The group that trained six times a week complained the workouts not only took up too much time, but also left them feeling tired and droopy. They burned about 200 fewer calories in the non-exercise parts of their day.(5) Yes, they were ages 60 to 74, but the info might also relate to you?

MYTH: Couples who exercise together, lose fat together.
Not always. In a 16-month study Senior couple on country bike ridelooking at exercise for weight loss, the men lost 11.5 pounds and the women maintained weight, even though they did the same amount of exercise.(6) In another study, men who did an 18-month marathon training program reported eating about 500 more calories per day and lost about five pounds of fat. The women reported eating only 60 more calories, despite having added on 50 miles per week of running. They lost only two pounds.(7)

What’s going on here? Well, a husband who adds on exercise will lose more weight than his wife if he’s heftier and thereby burns more calories during the same workout. But, speaking in terms of evolution, Nature seems protective of women’s role as child bearer, and wants women to maintain adequate body fat for nourishing healthy babies. Hence, women are more energy efficient. Obesity researchers at NY’s Columbia University suggest a pound of weight loss in men equates to a deficit of about 2,500 calories, while women need a 3,500-calorie deficit.(8) No wonder women have a tougher time losing weight then do men https://thefitnessequation.com/phentermine-online/….

The bottom line
If you are exercising to lose weight, I encourage you to separate exercise and weight. Yes, you should exercise for health, fitness, stress relief, and most importantly, for enjoyment. (After all, the E in exercise stands for enjoyment!) If you exercise primarily to burn off calories, exercise will become punishment for having excess body fat. You’ll eventually quit exercising—and that’s a bad idea.

Instead of focusing on exercise as the key to fat loss, pay more attention to your calorie intake. Knocking off just 100 calories a day from your evening snacks can theoretically result in 10 pounds a year of fat loss. One less cookie a day seems simpler than hours of sweating…?

From The Athlete’s Kitchen
Copyright: Nancy Clark, MS, RD March 2013

Nancy Clark MS RD CSSD (Board Certified Specialist in Sports Dietetics) counsels casual and competitive athletes in her private practice in the Boston-area (617-795-1875). Her Sports Nutrition Guidebook, Food Guide for Marathoners and Cyclist’s Food Guide all offer additional weight management information. The books are available via www.nancyclarkrd.com. See also www.sportsnutritionworkshop.com.


1. Poehlman, E., W. Denino, T. Beckett, K. Kinsman, I. Dionne, R. Dvorak, P. Andes. Effects of endurance and resistance training on total daily energy expenditure in young women: a controlled randomized trial. J Clin Endocrinol Metab 87(3):1004-9, 2002.
2. Edwards, J, A. Lindeman, A. Mikesky, and J. Stager. Energy balance in highly trained female endurance runners. Med Sci Sports Exer 25:1398-404, 1993.
3. Goran, M. and E. Poehlman. Endurance training does not enhance total energy expenditure in healthy elderly persons. Am J Physiol 263:E950-7, 1992.
4. Thompson, J., M. Manore, J. Skinner, E. Ravussin, M. Spraul. Daily energy expenditure in male endurance athletes with differing energy intakes. Med Sci Sports Exerc 27::347-54, 1995.
5. Hunter, G., C. Bickel, G. Fisher, W. Neumeier, J. McCarthy. Combined Aerobic/Strength Training and Energy Expenditure in Older Women. Med Sci Sports Exerc. 2013 Jan 30. [Epub ahead of print]
6. Donnelly, E., J. Hill, D. Jacobsen, et al. Effects of a 16-month randomized controlled exercise trial on body weight and composition in young, overweight men and women: the Midwest Exercise Trial. Arch Intern Med 163:1343-50, 2003.
7. Janssen, C., C. Graef, W. Saris. Food intake and body composition in novice athletes during a training period to run a marathon. Int J Sports Med, 10:S17-21,1989.
8. Pietrobelli, A., D. Allison, S. Heshka, et al. Sexual dimorphism in the energy content of weight change. Int J Obes Relat Metab Disord 26:1339-48, 2002.
Todays Dietitian1

Statin Use Associated With Reduced Risk of Prostate Cancer Recurrence

Men who begin taking statins after prostate cancer surgery are less likely to experience a recurrence of their cancer, according to a retrospective analysis led by researchers at Duke Medicine.

“Our findings suggest that beginning statins after surgery may reduce the risk of prostate cancer recurrence, so it’s not too late to start statins after a diagnosis,” says lead author Emma H. Allott, PhD, a postdoctoral associate in the division of urology at Duke and the Durham VA Medical Center.

A secondary analysis revealed that this protective association was significant only among men who aren’t black, although this possible racial disparity requires further investigation. The study appears online in BJU International (formerly the British Journal of Urology).

Prostate cancer is the most common nonskin cancer in men, according to the American Cancer Society. For men with localized disease, radical prostatectomy is a common treatment option. However, approximately 30% of men experience a recurrence of their prostate cancer within 10 years of surgery.

Read the full article at Today’s Dietitian…