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bone-health-question-osteoporosis

Osteoporosis: A quick primer for everyone over 50

/3 November 2021/ All MFN blog/

When you think about staying healthy with age, your bones may not be at the top of your concerns.  Age-related bone loss is not generally as obvious as changes in other areas such as our vision or our muscle strength. But a staggering 40% of Americans over age 50 have low bone density, and many people don’t realize they have a problem until they actually break a bone.  This will happen to over half of women over age 50 at least once in their lifetime.  And despite the common assumption that men don’t need to worry about osteoporosis, a quarter of men over age 50 will suffer an osteoporosis-related break in their lifetime as well.  In fact, men are more likely to suffer a fracture from osteoporosis than they are to get prostate cancer.  

Bone fractures after age 50 can be serious and disabling.  And with a quarter of all hip fractures in people over 50 resulting in death within one year, bone health should be a serious concern for everyone as we grow older.1

So what happens to our bones as we age, and what steps can we take keep our bones healthy?

Bone density changes with age

We often think of bones as hard and lifeless, but they are actually living and changing structures that are constantly reforming and recycling themselves, taking away old minerals and replacing them with new minerals.  Calcium and magnesium play a key role in the growth and formation of bone, helping us achieve peak bone mass between the ages of 18 and 30. The more bone you have at the time of peak bone mass, the less likely you are to break a bone or get osteoporosis later in life.  After you reach peak bone mass, the balance between bone formation and bone loss might start to change.  You may start to slowly lose more bone than you form. In midlife, bone loss usually speeds up in both men and women. For most women, bone loss increases after menopause, when estrogen levels drop sharply.  In fact, in the five to seven years after menopause, women can lose up to 20 percent or more of their bone density.  The result is that bone becomes weaker and more fragile, and more likely to break from even minor impacts.  

How you can help keep bones healthy

Eating a healthy and varied diet with adequate vitamin D3, calcium and magnesium for bone formation is essential.  You can find recommendations for your age and gender on the National Osteoporosis Foundation’s website (nof.org).  

Exercise is also critical.  Strength training to keep muscles strong can help limit falls, which in turn can help prevent resulting fractures.  Current exercise recommendations are to do at least 15-30 minutes daily of high impact, weight bearing exercises such as dancing, hiking, jogging/running, jumping rope, stair climbing or tennis.  Low-impact weight-bearing exercises can also help keep muscles strong and are a good alternative if you can’t do high-impact. 

Smoking and alcohol also impact bone health.  Avoid smoking and limit alcohol intake to less than three drinks a day.  

Talk to your doctor

There are many additional risk factors for osteoporosis, such as ethnicity, diseases such as rheumatoid arthritis, and medicines you may be taking.  So it’s important to discuss your risk with your primary care physician BEFORE you have a fracture.  If warranted, your doctor may recommend a test called a bone density study or DXA scan.  If you are diagnosed with osteoporosis or osteopenia (a condition of low bone density pre-osteoporosis), your physician may recommend changes to your diet, supplementation, and possibly medications. 

For more information to help you take charge of your bone health, check out the National Osteoporosis Foundation at www.nof.org.  

Naomi L. Albertson M.D. is Board Certified by the American Academy of Family Physicians and specializes in the non-surgical management of musculoskeletal problems, sports injuries, concussions, and the treatment of osteopenia and osteoporosis.  

References

peanuts-peanut-butter

Peanut Butter: A love story

/2 November 2021/ All MFN blog/

“I love peanut butter but I don’t buy it. Otherwise I over-eat it.”

“Peanut butter is so fattening—but so yummy.”

“Is almond butter better healthier than peanut butter?”

Peanut butter is, without a doubt, one of the most popular sports foods around. Ask runners what they eat before a marathon, and the majority will say, “Bagel with peanut butter.” Ask cyclists what they eat during a century ride, and the answer is inevitably “Peanut butter and jelly sandwiches.” Assuming you are not allergic to peanut butter (PB), you might love it, but you also might have a love-hate relationship with this popular food. You love it so much you can easily end up eating a lot of it. You hate it because you fear it will contribute to fat gain and health problems. Hence, the goal of this article to erase the hate so you can love eating PB guilt-free, without negative consequences. 

Note: Peanuts grow underground and are technically a member of the legume family, along with beans and peas. They share a nutrition profile similar with tree nuts, so we can get lump them into the same conversation. Hence, the information in this article relates to not just peanut butter but to all nut butters.

Is peanut butter fattening?

PB is not inherently fattening. If anything, people who eat peanuts, nuts, and nut butters are slimmer than nut avoiders. This fact is based on data compiled from ~576,000 people followed for, on average, about 18 years (1). Higher nut and PB intake was associated with lower body weight, a smaller waist, and weight loss. PB eaters did not have a higher BMI or percent body fat. If anything, eating PB, nuts, and nut butters seemed to have a protective effect against weight gain. 

How can such a high-fat food be slimming? 

The warning we once heard to limit foods high in fat and calories has proven to be unwarranted. The fat in PB is satiating. A PB sandwich keeps you feeling fed for longer than, let’s say, a turkey sandwich. Having fat in each meal also makes the meal taste better. Fat carries flavor. A spoonful of yummy PB pleases the taste buds, so you’ll be less likely to go poking around the kitchen looking for something else to eat, like ice cream. This can spare you from excess calories…

Should I pour off the oil that rises to the top of the all-natural PB jar? 

Pouring off the oil leaves you with a lower calorie product, but it is less-yummy and less health-protective. Of the 14 grams of fat in a tablespoon of peanut oil, 10.5 are from “good” health-enhancing fats. Peanut oil is a source of vitamin E, an anti-oxidant that knocks down inflammation. People who eat PB, nuts, and other health-promoting oils five or more times a week have a reduced risk of heart disease and Type 2 diabetes. Why suffer through dry, less tasty, less health-protective PB when PB is not “fattening”?  Storing the jar upside down can erase the oil-on-the-top issue.

Is PB better for pre-exercise fuel or post-exercise recovery? 

PB, being primarily protein and fat, is a slow-to-digest fuel as compared to grains, fruits and vegetables (carbohydrates). Protein and fat take far longer to digest, so they are a poor choice for quick energy before you exercise. That said, if you will be doing a long workout that lasts for more than 1 to 1.5 hours, having PB before you exercise will offer sustained energy. It also can help buffer an influx of sugary gels and sport drinks. 

After exercise, the fat and protein in the peanut butter will poorly refuel your muscles. The preferred recovery food offers three times more carbs than protein. Hence, a better choice is a PB & banana sandwich or pasta with a spicy Thai peanut butter sauce. That spoonful of PB straight from the jar will fill your tummy, but it will not rapidly refuel your muscles.

What’s the preferred type of peanut butter: organic? unsalted?

  • Most long-term health studies have followed typical Americans who eat PB that is processed (hydrogenated) to keep the oil from separating out. Hydrogenation can create a bad trans-fat, though the amount of trans-fat is small, less than 0.5 gram per serving. (Negligible amounts show up as 0 grams trans-fat on the Nutrition Facts label). The health benefits of any type of PB seem to outweigh any potential negatives, but in general, less processed foods (of any type) are preferable to highly processed versions.
  • Organic PB is nutritionally similar to conventional PB, but has a higher price tag, jumping from about 20 cents to about 37 cents per serving (2 Tbsp). Pesticides in PB are negligible. “They are sprayed on the ground before planting and disintegrate quickly; they have a very short half-life,” reports a Teddie PB spokesperson.
  • The amount of sodium (the part of salt attributed to high blood pressure) in Jif is 135 mg/serving, similar to the amount in a slice of bread. This is not very much sodium, given the recommended intake is 2,400 mg. sodium a day. (The “average American” consumes 3,400 mg/day). As a fit, healthy, lean rower who likely has low blood pressure, do you need to limit your salt intake, given you lose salt in sweat? High blood pressure tends to be rooted heavily in family genetics, lack of fitness, and being overweight. 

Is almond butter better than peanut butter? 

Almond butter is far less sustainable that PB and is far more expensive, but it is equally nourishing. The subtle nutritional differences are insignificant, in context of your entire day’s food intake. In terms of planetary health, almonds have a much higher water footprint compared to peanuts (80.4 gallons water per ounce of almonds vs 4.7 gallons for peanuts).

What about PB with flax?

Some peanut butters contain flax. Flax is among the richest sources of ALA, a plant-based omega-3 fat that is deemed anti-inflammatory and heart-healthy. A tablespoon of flax seeds offers about 2,350 mg ALA; a serving of peanut butter with flax might offer only 300 mg ALA. Given the recommended intake of ALA is about 2,000 mg/day, it seems like the addition of flax to peanut butter would have insignificant health benefits—though that depends on how much PB with flax you eat in a day! 

How can I keep myself from eating too much peanut butter?

  1. Prevent yourself from getting too hungry. Curbing your appetite can keep you from overeating too much of any yummy food.
  2. Eat PB as often as you want. Trying to limit it contributes to binges on peanut butter-by-the-spoonful. Overeating PB typically happens before you put yourself in diet-jail, or when you flunk out of diet-jail. If you give yourself permission to enjoy PB every day, if not every meal, it will soon lose its power. Give it a try?

Sports Nutritionist Nancy Clark, MS, RD counsels both casual and competitive athletes in the Boston-area (Newton; 617-795-1875). Her Sports Nutrition Guidebook can help you eat to win. For more information about her books and online workshop, visit NancyClarkRD.com. 

 

References

  1. Nishi S., E Viguiliouk, S Blanco Mejia, et al.  Are fatty nuts a weighty concern? A systematic review and meta-analysis and dose-response meta-regression of prospective chohorts and randomized controlled trials. Obesity Reviews. Sept 8, 2021 Open access  https://doi.org/10.1111/obr.13330
  2. https://www.utoronto.ca/news/nuts-are-not-linked-weight-gain-u-t-study

 

Tina Martini Bread Pudding

The Naturopathic Chef: Pumpkin and Pan-roasted Shiitake Bread Pudding

/29 October 2021/ All MFN blog/

I think you will agree, the spirit of fall was with me on the day I created this recipe. The savory pumpkin custard is an unexpected surprise. Pan-roasted mushrooms with carmelized shallots and onions. The holiday flavors with just a little heat make this bread pudding a stand-alone entree or extraordinary side for your fabulous Roast Turkey.

Bread Pudding

  • Preheat oven to 325 degrees. Prepare an 8 x 8 baking dish, or 6-6 oz ramekins with oil of your choice.
  • 1 loaf of bread of your choice, Gluten-Free works well too!

Custard

  • 6 Egg Yolks or Cashew Cream (soaked and blended cashews)
  • 3/4 c Half-n-Half — Forager does a great vegan one (you may need more or less depending on the bread)
  • 1/2 c Pumpkin Puree
  • 1/2 tsp Baking Powder
  • 1 tsp Poultry Seasoning
  • 1/2 tsp Cayenne Pepper (optional)
  • 1/4 tsp Salt

Remove crust from bread. Cut into one-inch cubes and spread on a cookie sheet. Toast just until lightly golden, and bread feels dry. In a separate bowl, mix all custard ingredients. Add toasted bread to custard, mix and set aside.

  • 1 1/2 c Shiitake mushrooms, remove stems
  • 1 Yellow Onion, diced
  • 1 Shallot, sliced thin
  • 2 Tbls Butter, Vegan Butter
  • 1 1/4 tsp ground Sage
  • 3/4 tsp ground Nutmeg
  • 3/4 tsp Garlic Salt
  • 1/2 tsp Black Pepper
  • 1 tsp Salt

Cut mushrooms caps into quarters. Melt butter in a saute pan, over medium heat. Add onions and shallots; melt slowly and carmelize. When soft and starting to turn golden, add mushroom pieces. Cook eight minutes, or until onions and mushrooms are well caramelized and fork-tender. Add to bread and custard bowl, mix gently. Set pan aside away from heat. This is the base for your sauce.

Fill a large, deep baking dish with one-inch hot water. Place on the middle rack in your oven. Be sure the pan is stable on the rack. Heat pan and water while you prepare the bread pudding in your vessel of choice. Please, don’t pack the pudding into the dishes too tightly — this will yield a dense, rubbery, end product! Push down enough to have an even thickness and ease when you unmold for service: not so much that you push the air out of your custard and bread. Carefully open the oven and place the baking dish or the ramekins down into the water. The hot water should come halfway up the dish. Bake 60 minutes for 8×8, or 50 minutes for ramekins. Cool slightly. Run a knife around the edge before unmolding.

Pan Sauce

  • 1/2 c  Marsala, Proseco, or White Wine
  • 3-4 Tbls cold Butter, (vegan works well, I like Myoko’s Creamery)
  • Salt, Pepper and fresh chopped Parsley

Place the Saute pan you used earlier for the onions and mushrooms over medium heat. When the pan is hot, deglaze the pan with the prosecco, whisking to stir up all of the flavorful bits. Reduce the liquid by 1/3. Turn off heat and whisk in cold butter, one tablespoon at a time until very smooth and emulsified. Serve immediately.

Handy Hint: Bake bread pudding and cool completely. Freeze for later use. To reheat, remove from freezer, place in the refrigerator overnight. Wrap in foil and warm in a 350-degree oven. Makes a great lunch with sauteed greens, or a crisp salad.

Tasty Tip: For garnish, cut small cubes of Butternut squash and Pumpkin, toss with Grapeseed or Avocado oil, and roast until GBD (Gloden Brown and Delicious) for added phyte and a pro-level plate.

Phyto Facts

Nothing is more powerful against cancer in general than Vitamin A. Beta-Carotene in yellow, orange and red foods — like pumpkin, egg yolks, spaghetti squash, carrots, cantalope and bell peppers — give our bodies the tools to make vitamin A. Once we use the vitamin A our bodies create Absisic acid. This wakes our immune system up and assists it in responding to invaders and mutations.

Shiitake mushrooms in particular are associated with longevity. They prevent protein molecules, called adhesion molecules, from forming. This prevents all of the unwanted clumping of immune cells and other bio-materials and prevents this material from sticking to the walls of our blood vessels. The perfect source of bioavailable iron, Shiitakes are a vegan’s best friend. It is now thought to be the easiest form of non-animal iron to absorb and utilize. The macrophage is probably the Shiitake’s greatest claim to fame, however. These immune cells identify and clear potentially cancerous cells from the body. The Shiitake actually makes the macrophages more efficient in doing this very important job; the job of preventing cancer from even being able to get started in our bodies. The glucans present keep the blood sugar level and actually have shown promise in healing the pancreas over time. The Shiitake is a diabetic’s go-to protein source to ensure no undue stress caused by a high meat diet is avoided while still getting a complete source of amino acids. Shiitakes ease stress on the immune system and clear free radicals specifically created by and related to all types of exercise.

Get more great recipes from Tina Martini — her book, Delicious Medicine: The Healing Power of Food is available to purchase on Amazon. More than a cookbook, combining 20+ years of experience, along with her love of coaching, cooking and teaching, Tina offers unexpected insights into the history and healing power of clean eating, along with recipes to help reduce your risk of disease and improve overall wellness so you can enjoy life!

Affectionately referred to as The Walking Encyclopedia of Human Wellness, Fitness Coach, Strength Competitor and Powerlifting pioneer, Tina “The Medicine Chef” Martini is an internationally recognized Naturopathic Chef and star of the cooking show, Tina’s Ageless Kitchen. Tina’s cooking and lifestyle show has reached millions of food and fitness lovers all over the globe. Over the last 30 years, Tina has assisted celebrities, gold-medal athletes and over-scheduled executives naturally achieve radiant health using The Pyramid of Power: balancing Healthy Nutrition and the healing power of food, with Active Fitness and Body Alignment techniques. Working with those who have late-stage cancer, advanced diabetes, cardiovascular and other illnesses, Tina’s clients are astounded at the ease and speed with which they are able to restore their radiant health. Tina believes that maintaining balance in our diet, physical activity, and in our work and spiritual life is the key to our good health, happiness and overall well being. Visit her website, themedicinechef.com

group meditation session

Choosing Appropriate Music for Mind/Body Classes

/26 October 2021/ All MFN blog/

When creating mind/body fitness classes, we are never told which type of music is most useful or how to appropriately choose our music. An instructor will usually choose music for the sound that is pleasing to them. There is nothing wrong with this, and in fact, music is very subjective to everyone. Not everyone will like the same music that is chosen for the class. Some class participants may ask where you purchased your music, but you cannot please everyone with the music selection. You may be wondering how the brain picks up these frequencies and synchronizes them with its brainwaves. The brain can differentiate each sound frequency as it enters the brain through the ear. You may not know, however, that each frequency has it’s own specific purpose. For example, white noise is commonly used for helping individuals to get to sleep as well as calm the sound of Tinnitus (a ringing in the ears). Once you understand how frequencies work you can choose music that will produce a certain outcome. (National Institutes of Health, 2018)

Music and Stress

According to the University of Nevada, music can be a powerful stress reliever as well as help the mind to be more focused. (4) Choosing the right type of music for each class is critical in helping you to achieve the objective of somatic movement classes. It is known, for example, that faster music can make participants feel upbeat and be better able to concentrate. A slower beat can help you to quiet the mind and your class participant to de-stress. The University of Nevada says that music that is 60 beats per minute can cause the brain to synchronize with the beat, causing alpha brain waves to initiate. This relates to sound frequencies that are 8-14 hertz or cycles per second. Alpha brainwaves are present when we are relaxed and conscious. Delta brainwaves are dominant at 5 hertz. Stanford University found that certain sounds tend to relax us more; they are Native American, Celtic, Indian stringed instruments, drums, and flutes. There is a song called “Weightless” by Marconi Union, which is said to be the most relaxing song in the world. They ask that you not listen to it while driving in the car. The specific purpose of the song is to help lower the heart rate, reduce blood pressure, and reduce levels of the hormone cortisol. You can play the song on YouTube for a thoroughly relaxing experience and then record how you felt in your journal. It is noted that individuals should listen to this type of music for at least 45 minutes to obtain full benefits. 

Psych Central says that nature sounds are very beneficial in decreasing stress levels because of the external focus it provides. When playing nature sounds for somatic movement classes, you want to use real sounds of nature. Artificial sounds draw the participant into themselves and can have the opposite effect. Listening to nature for 30 to 40 minutes three times a week can profoundly decrease stress and cortisol levels. (5) When choosing music for the Mindful Stretch or NeuRoll Calm™ class, we ask that you use primarily natural sounds mixed with soft music. Isochronic tones can be used as well, depending on the goal of the class you are instructing. (3)

Nature sounds help you to focus internally

Nature and soundscapes are widely used for meditation, but the question is which sounds are best for our group exercise class or small group training sessions. As the instructor, you are setting the objective for each class, and you can choose the music accordingly. Both of these types of music have frequencies or noise colors, and each color can be used to elicit specific meditative responses. The colors are white noise, pink noise, blue noise, grey noise, violet noise, red noise, green noise, and black noise. According to audiology.com, the most common noise colors used in meditation are white noise, pink noise, and brown noise. You can tell the difference in the noises by listening to them one at a time. White noise has a higher frequency and is perceived to be louder than it is; think of a water fountain. Pink noise has a more resonant sound than white noise and has more of a balanced sound; an example would be a calm ocean, and brown noise sounds like a soft rumble like thunder or a rough ocean. (2)

White noise is a collective frequency of all noise and can block out or mask other sounds. Some individuals use a fan, for example, to help them fall asleep at night. White noise is the go-to sound for masking sounds that come from within. Tinnitus sufferers use white noise to mask the constant sounds in their ears. Tinnitus can sound like a heartbeat, swooshing noise, or many other sounds within the ear. Other benefits of white noise are improved concentration and sleep promotion. (2)

Pink noise is a popular alternative to white noise, and some individuals prefer it because of the more gentle, relaxing sound it makes. We recommend changing up the music because not everyone will always like the music you choose. Like white noise, pink noise also includes the whole sound spectrum, but it has a less harsh sound. An example of pink noise is rushing water or heavy rain. Pink noise is also used to block out other sounds and help with improved focus, alleviating headaches, and promoting sleep. (2)

Brown noise was actually discovered by Robert Brown, a botanist in the 1800s, who calls this Brownian Motion. Brown takes the low frequency of pink noise lower, so it sounds like a buzz. Brown noise sounds like rushing water with a low roar. Brown noise is used to help with relaxation or meditation, improved focus, and reading comprehension, as well as sleep promotion. This is also known as Brown noise because the change in sound signal is random.(2)

Noise Color Chart

Adapted from:  Gulf Coast Audiology. “White, Pink or Brown: Which Noise Helps You Sleep Better? – Hearing Aids Hearing Loss: Pascagoula: Biloxi, Mississippi: Gulf Coast Audiology.” Hearing Aids Hearing Loss | Pascagoula | Biloxi, Mississippi | Gulf Coast Audiology, 10 Feb. 2016,

Binaural Beats

Binaural beats are another type of music that can be used by clients at home or whenever they feel stressed. The sound produced is relaxing as long as the hertz or cycles per second are within the right cycle per sound. Individuals usually listen to binaural beats through earphones to achieve the best outcome. Each ear typically has a different frequency than the brain is listening to. The frequency should be no more than 30 hertz apart for the brain to synchronize the soundwave. The only known side effect of binaural beats, when listened to through headphones, is seizures. If anyone chooses to listen to binaural beats on their own with headphones, it is recommended to consult with their physician first. If you are using binaural beats in class, it does not have the same effect. It is relaxing, but the brain can only synchronize the sound and pick up brainwaves through earphones. For now, we know that binaural beats can help with anxiety, memory, mood, creativity, and attention. The different brain waves are Delta, Theta, Alpha, Beta, and Gamma. Delta brainwaves are synchronized with a hertz of 0.1 to 4, Theta brainwaves are noticed at 4 to 8 hertz, Alpha is 8 to 13 hertz, Beta is 13 to 30 hertz, and Gamma is 30 hertz and higher. (1)

Psychology Today says that individuals have decreased cortisol, increases in melatonin, and decreases in DHEA when listening to binaural beats. This therapy is also being looked into as a possible treatment for anxiety and pain reduction. It is essential to stay within the hertz ranges that are provided below. If you go higher than the recommended Herz range, the individual could end up with the opposite effect of what the goal for the class originally was. For example, someone who is looking for stress relief could become anxious instead. Music that pre-mixed already follows these guidelines. (1)

Isochronic Tones 

Isochronic tones are single notes of tones that are spaced evenly to create a rhythmic beat type of sound. You do not need to wear earphones for Isochronic tones to be useful as they are a singular beat, and the brainwaves produced can be measured by an EEG test. Many Isochronic tones are mixed with soft music or nature sounds. According to Healthline, Isochronic tones may promote better quality sleep, focus, and attention, decrease pain, help with declining memory, meditation, and a more positive mood. Isochronic tones follow the same brainwaves as Binaural Beats. It is recommended to use isochronic tones when instructing mind/body classes. (1)

Binaural Beats and Isochronic Tone Brain Waves Chart

Adapted from: Booth, Stephanie. “Brain Health With Binaural Beats”. Healthline, Healthline Media, 14 May 2019.

The music for class should be either natural soundscapes with soothing music blended with it or Isochronic Tones-based, which you can find online. Isochronic tones can be sold as a full album or a single song. We suggest starting the music before class to help calm class participants and prepare them for Mindful Stretch™.  The instructor should also use a natural voice and no microphone. A natural voice helps to elicit the relaxation response and enables participants to connect with you. Keep in mind that breathing from the diaphragm helps instructors not to strain their vocal cords. The volume of the music being played is essential as well. It should be just loud enough that everyone can hear but soft enough that you can safely talk over the music. If you feel that you are straining your voice, lower the music to a level that is comfortable for you. (3)

Robyn Kade is the Founder of The Stress Management Institute for Health and Fitness Professionals. She has 20 years of experience in medical-based fitness. 

 

References

  1. Booth, Stephanie. “Brain Health With Binaural Beats.” Healthline, Healthline Media, 14 May 2019,
  2. Gulf Coast Audiology. “White, Pink or Brown: Which Noise Helps You Sleep Better? – Hearing Aids Hearing Loss: Pascagoula: Biloxi, Mississippi: Gulf Coast Audiology.” Hearing Aids Hearing Loss | Pascagoula | Biloxi, Mississippi | Gulf Coast Audiology, 10 Feb. 2016.
  3. Kade, Robyn. Mind/Body Medicine Specialist Manual. 4th ed. / USA, Stress Management Institute for Health and Fitness Professionals, 2020.
  4. University of Nevada Reno. Releasing Stress through the Power of Music, 2020.
  5. Collingwood, J. “The Power of Music To Reduce Stress”. Psych Central, 2020.

 

male-trainer-and-client-on-treadmill

What if I told you fitness is simple? Would you believe me?

/22 October 2021/ All MFN blog/

Health and fitness are, in fact, simple, just not easy. What you must do; move more, make better choices with food, stretch, strength train, etc. is really not complicated. However, making it a part of your lifestyle can be quite challenging. How do we deal with this? By helping clients to develop the proper mindset.  

Like any aspect in life, if you have the right mindset, you dramatically increase your chance for success. Health and fitness success is no different. While there are many components that go into creating the proper mindset, I wanted to share a quick strategy that I have found to be effective for staying on track. I call it S.T.A.T. Not only is this a great acronym, but it also means to hurry and do something! 

The “S” stands for schedule overview. Look at your schedule every week to see where you have the time to move more, strength train, stretch or prep some healthy snacks.  

The “T” stands for time blocks. After you review your schedule, commit a few blocks of time to doing those activities and lock in the times. The more consistency you have in those blocks of time from week to week, the better.  

The “A” stands for action plan. Once you have committed to time blocks, create a specific action plan for what you will do.  As cliché as it may sound, failing to plan is planning to fail. Making the most of the time blocks is essential. What exactly will you do to move more? Jog, do a band workout, participate in a yoga class, etc.? Where will this happen? Are you at a gym, the park, or at home? Be very specific. 

The final “T” stands for track your progress. Find metrics that are important to you and track those every four to six weeks. Metrics can include weight, body fat, body measurements, energy levels, blood work and more. The key is finding a metric which is personally motivating. When you track metrics, you either make progress or you don’t. If you see positive progress, it confirms the investment of time is worth it, which helps with motivation. If you don’t see progress, you can plan which adjustments need to be made to improve your results. 

The S.T.A.T. technique is very powerful and can help cultivate a mindset conducive to taking those simple aspects of fitness and making them a bit easier to incorporate into your daily routine.

Join Chris for his webinar to learn more, Creating the Mindset for Change in Your Clients.

Chris Stevenson – former Power Ranger stuntman – is the founder of Stevenson Consulting, a full-service consulting firm based in Westlake Village, California. Chris’s current focus is to help businesses and entrepreneurs of all types maximize potential. His expertise stems from his 20 years of hands-on experience in all aspects of the health club industry. 

Fitness-Exercise-Data

The Top Big Data Issues – and How Wellness Can Do Them Better

/21 October 2021/ All MFN blog/

Big data is here to stay within the healthcare profession.  More and more engineers and data programmers are being hired to sift through the myriad of data that consumes the field.  Of concern to executives at the top are certain attributes of healthcare that may need “fixing”.  The aspects of this report are to highlight what are perceived as the biggest concerns in healthcare, and how the wellness industry – if they can stay on track – can supersede all of these types of issues as they transition to the data analytics side of their health offerings.  

#1 – In network utilization.  

This is a very big concern for hospital systems and physician network groups, as patients have a tendency to switch providers if they think they will get better service, better medicine, or better prices.  One of the reasons is that most patient contracts don’t require patients to stay in a network – which puts the responsibility of good care, competitive prices, and follow ups squarely on the doctors.   If patients are unhappy with their doctor or practice for any reason, they can leave.  Now that these organizations are getting bigger and more complex – it’s easier to see why patients may become disgruntled, and try to find a better solution in a private practice, or smaller group or hospital practice. 

From the wellness side – it’s not uncommon for health club members to stay at their club or studio for years.  Prices don’t change that much, and most members have a very personal relationship with their instructors and club owners.  They have group classes, personal exercise programs, child care, plenty of free parking, and clean facilities that provide some of the latest in technology every few years.  So – should healthcare systems look to health clubs to see why people stay in clubs longer?  Perhaps they should be partnering with these health clubs for specific programs for their patients.

#2 – Customer satisfaction.  

This is a priority in most businesses.  Hospitals and physician practices are no exception.  However, most people still associate going to the doctors with being sick.  So there is already an inherent negative connotation to the doctor’s office.  Therefore physicians need more than a lab coat and a prescription to make sure patients are getting what they need.  They need a team-orientated approach that can help with the issue NOW, and use the team to follow up with the patient to make sure the situation and health concerns are taken care of over time.

Again – the health and fitness industry is concerned about customer satisfaction.  With cut-rate gym memberships, and a new club coming into communities almost every month, clubs and owners need to offer clean facilities, professional trainers and instructors, and technologically advanced equipment that doesn’t break down and that is easy for members to take advantage of.  The issue between the two programs – is that although some exercise programs push the body and may be painful – it’s a good pain and the rewards of long term participation should be better health and less risk of using the healthcare system over time.  It’s the old adage of “pay me now, or pay me later” axiom, and more people are willing to put their trust in health clubs – and the risk of injury or illness or death is extremely low compared to even trips to the doctor’s office. 

#3 – Looking at the mounting data to convene the best possible approach to patient care.  

Again – this is a huge concern in healthcare – that doctors can’t read the thousands of new studies that come out in their field each month, so they rely more and more on their clinical experience (which may be a good thing), but they will stick to the tried and true methods they have always been using, and may not prescribe the most effective type of treatment for their patients.  Big data in many instances can do two things – one is look over millions of studies in a particular field, and two – through machine learning, hone in on what may be the best type of treatment plan for a particular patient, based on their age, severity of disease, family history, weight, and other factors.  This is a powerful tool to help doctors prescribe and treat better.

However, it’s still the same paradigm.  They are looking over medical studies, many of which may not be in the best interest of the patient.  One of the most cited studies in medicine came in 2005 when Stanford epidemiologist John Ionnidis reported that the majority of medical research finding are false, because they have inherent bias from their authors, their findings are not statistically significant, they were published by industry officials, and are not relevant, and conclusions may not match the actual results of these very papers.  Ionnidis opened the floodgates for many professionals who have gone after medical research and institutions for publishing false studies.  It is estimated that almost 40% of medical research studies are false, in that their findings do not hold relevance regarding the enhancement of patient care.

In contrast, sports medicine has been methodological in its research for a century – from the basis of treadmill cardiac and performance testing in the 1930s, to the onset of physical activity studies in the 1950s and 60s, to cardiac rehab and exercise safety studies in the 1980s, to the onset of exercise for special population groups in the 1990s.  There are very few reports on sports medicine research fraud, and the foundation of this research usually shows some level of benefit to those who participate.  In almost all cases, no harm is done to subjects while performing these studies.  This has now transitioned into many successful clinical health club programs for persons with cancer (Sunflower Wellness, Cancer Well-fit, Fast Trac Cancer Program), spinal cord injury (Claremont Club), multiple sclerosis, diabetes, hypertension, weight management, bariatric recovery, and medical fitness in general. 

#4 – Cost savings. 

 One of the biggest attributes of big data and population health is to drive policymakers and physicians to deliver the highest quality care at the most competitive prices.  In many opinions, this is a misnomer of sorts, and medicine is continually advancing technology, which is very expensive, and works through a third party reimbursement system — which is many times more expensive than if they offered the service or procedure or product at market value.  Many hospitals are undergoing facelifts (no pun intended) and look more like five-star hotels than medical centers.  All of these amenities cost the patient and insurance pool more money.  This is why healthcare costs usually rise at more than twice the rate of inflation, and have some of the highest costs of any industrialized business model.

As far as health and fitness, the rate of price changes for the average health club has held steady at just below inflation for years.  The prices for café food, personal training, specialty exercise, or apparel has also held steady.  Even with the rush of new technologies for equipment and personal monitoring devices (such as FitBit), prices have remained constant. 

Big data in the health and fitness setting should be concentrated on health outcomes.  There are many software programs in the industry now that look at finances, front desk management, club administration, and human resources.  They do their functions well.

If big data is going to continue to look at all aspects of healthcare, and continue to miss the boat regarding improved patient health and well-being, then no amount of data can help repair the continual dysfunction that exists between an over-burdened and (in many opinions) under caring system, and the continued increase in poor health in the US.  Prescribing more pain meds, vaccines, or antibiotics will not help improve health – and in many cases is making health worse. 

The health and fitness profession is on the mark moving into the realm of special populations at every level.  As the amount of population health and data analytics becomes a more ingrained part of wellness, we will see at many levels how these types of interventions improve health, reduce costs, and vastly improve patient satisfaction and retention to their favorite health club, exercise program, or personal trainer. 

Eric Durak is President of MedHealthFit – a health care education and consulting company in Santa Barbara, CA. A 25 year veteran of the health and fitness industry, he has worked in health clubs, medical research, continuing education, and business development. Among his programs include The Cancer Fit-CARE Program, Exercise Medicine, The Insurance Reimbursement Guide, and Wellness @ Home Series for home care wellness.

 

References

https://www.optum.com/content/dam/optum3/optum/en/resources/gated/Optum_NYUPN_Topic_Spotlight.pdf

Ionnidis, JPA.  Why most published research findings are false.  2005.  PLoS Medicine.  Aug. 30. Doi: 10.1371/journal.pmed.0020124

 

foot-pain

Why Do My Feet Hurt?

/20 October 2021/ All MFN blog/


Many of you reading this are going to experience a foot problem at some point in your lifetime. Some of you are even going to develop a chronic condition that will introduce your body to a new level of suffering. Ever heard the old saying – “when your feet hurt, you hurt all over”?

The tendency for most of you will be to try to figure out what is wrong, and find a way to alleviate your discomfort. You may self-treat with over the counter products such as insoles, anti-inflammatory or pain medicine. Some of you will seek professional advice from your primary doctor or a specialist. A lot of you will look for answers online, to determine a diagnosis.

After doing this you may think that you’re going to get to the solution you’re after, but in actuality there’s something that should be looked at long before pursuing any of the steps mentioned above. From the 22 years I’ve been taking care of people’s feet, I can tell you that there is a key piece of information many never find. It’s honestly something few know about, but it’s much more likely to be causing your foot troubles.

The fit of your shoes

Yes, the commonly accepted shape of shoes and the method of assigning your feet a number and letter, based upon measurements with the Brannock device, are the most likely reasons for your foot pain. Why? Having your feet measured in this way ignores the natural shape of your feet, and guarantees that you will change this natural shape and inhibit proper function. For many of you this started in infancy, but because of the amazing compensatory abilities of your feet you are likely able to function fairly well in unnatural alignment. For a while, that is.

Picture from CorrectToes

Studies show that about 75% of people in the United States have foot pain at some point in their lives. When that day comes for you to experience your own personal suffering; instead of resorting to the means mentioned above, perform a free and simple in home test to show yourself the most likely reason for your pain.

We perform this test on every patient that comes in to our clinic, and the majority of their feet spread beyond the sock liner. This ensures that their feet are going to be misaligned, because the upper part of the shoe is the same shape as the sock liner.

This goes for you men as well. Even in athletic shoes.

So when your feet begin to hurt – resist the temptation to self-medicate, seek professional advice or try to figure out your diagnosis, until you have checked the fit of your shoes.

Be skeptical of any advice or treatment of your foot pain that does not include aligning your feet naturally. Your feet are designed to be widest at the ends of the toes, so be wary of any professional who ascribes your foot pain to genetics, biomechanics or overuse, but fails to ensure that your feet are aligned as they are naturally designed to be. It is impossible to achieve lifelong foot health and ignore this basic anatomic fact.

Originally printed on the Correct Toes blog. Reprinted with permission.

Dr. Ray McClanahan’s practice, Northwest Foot & Ankle in Portland, Oregon, allows him to care for those who find their highest joy when in motion. In his 18 years as a podiatrist, he has learned that most foot problems can be corrected by restoring natural foot function. He is also the inventor of Correct Toes, silicone toe spacers. His professional goal is to provide quality natural foot health services with an emphasis on sports medicine, preventative and conservative options as well as education on proper footwear.

Dr. McClanahan is an active runner and athlete. In 1999, he finished 14th in the U.S. National Men’s Cross-Country Championships and had a near Olympic Trials qualifying 5,000 meter mark of 13:56 in 2000. He then qualified for the World Duathlon Championships in 2001.”

senior-couple-walking

Key Exercises and Training for Aging Successfully and Living Your Best Life

/14 October 2021/ All MFN blog/

As the years roll by, nothing has become clearer to me than the fact that aging successfully requires a lot of work. When it comes to our bodies, nothing rings truer than, “If you don’t use it, you lose it.” This is particularly true not only when it comes to preventing declines arising from disuse, but also when trying to slow down the normal impacts of aging. 

The function of our bodily systems peaks at around age 25 and declines over time. As a result, your maximal aerobic capacity decreases, even with constant training, reflective of declines in maximal heart rate. In addition, your balance ability gets worse (particularly after age 40), bones get thinner, muscles atrophy, reflexes get slower, and recovery from workouts takes longer. Aging is not for sissies, but it beats the alternative!

The good news is that it is possible to slow the rapid decline of these systems by changing how you live your life. By including regular physical training, better nutrition, adequate sleep, and stress management, you can delay or prevent a lot of normal aging and reverse decrements caused by inactivity, neglect, disuse, and abuse of our bodies. The only caveat is that we can’t control or reverse neurological decline.

It starts to seem like preventing additional declines from inactivity or inadequate training gets to be a full-time job as you get older and you have to keep adding in additional exercises, stretches, and activities. A fitness instructor recently confirmed that it’s a bit like playing whack-a-mole: fix one weak area or physical problem and another one pops up. Welcome to aging!

So what can you do to live your best life both physically and mentally? I would suggest adding at least these (and many other) critical exercises to your weekly routine:

Cardiorespiratory fitness: Cardio workouts with faster training intervals

In addition to doing regular cardio activities like walking, cycling, and swimming, add in some faster intervals into any workout, such as walking faster for 10 to 60 seconds at a time during your normal walk or doing a hill profile on a cardio training machine. Doing so will increase your fitness more and improve insulin sensitivity for longer. It’s also fine to do high-intensity interval training (HIIT) at least once a week, but start out slowly and progress slowly to prevent injuries and demotivation. Not all your workouts should be equally intense, and varying your aerobic activities also lowers the risk of getting injured.

Muscular strength and endurance: Resistance training exercises

It is easy to work on your muscle strength and muscle endurance by doing a series of resistance exercises targeting your major muscle groups (in the upper body, lower body, and core areas). Pick at least 8 to 10 exercises that cover all these areas and do them at least two to three days per week. It’s fine to use your own body weight, household items (like full water bottles), hand weights, or resistance bands as resistance—you don’t have to have access to a gym or leave home. Adding in these exercises to your weekly routine is critical to aging well and being able to live independently throughout your entire lifespan.

Balance ability: Standing on one leg at a time (and other balance exercises)

This simple exercise involves standing on one leg for a minute, switching to the other leg, and repeating. Have something you can grab onto nearby, such as the back of a chair. You can hold on with both hands, one hand, one finger, or nothing as you get better at balancing. To challenge yourself, move your free leg in different directions (e.g., out front, to the side, behind you) while standing on the other one, or practice standing on uneven surfaces, such as a cushion. If your balance ability is really getting to be an issue, include other balance training activities each week as well.

Joint mobility and cartilage health: Stretches for all your joints

Do a series of flexibility exercises that stretch your joints in all their normal directions to maintain and increase their range of motion. With aging, we are all losing flexibility and diabetes can accelerate this loss when extra glucose sticks to joint surfaces (cartilage) over time and makes them more brittle. Try to stretch at least two to three days per week. The older you get, the longer you should hold each stretch (up to a minute on each one), and you may need to add in specialized stretches (such as for your calves or hips) to really work tighter joints to enhance your mobility and balance ability.

Bone strength: Weight-bearing activities and/or resistance training exercises

Your bones stay stronger when you put normal stress on them regularly, such as carrying your own body weight around when walking or jogging or doing resistance exercises with your upper body or carrying grocery bags. If you stay sedentary, your bones will lose minerals faster and get thinned out more quickly, and non-weight-bearing activities like swimming and cycling just don’t have the ability to build bone as much as weight-bearing ones. Try to adequately stress your bones to stimulate the bone mineral density to stay higher—at least two to three days per week.

Basic mobility and self-care: Wall sits and/or sit-to-stand exercise

Until you start to get older, you seldom think about how difficult it can be to get up out of a chair or off the sofa. Many older people get heavier and weaker and start to have trouble doing these basic maneuvers, which are critical to living well independently. To improve your ability, practice doing wall sits, which involves sitting against a wall with your hips and knees at 90 degree angles and your feet straight below your knees for as long as you can. This exercise will also help prevent knee pain and problems. Alternatively, you can do sit-to-stand exercises where you sit on the edge of an armless chair and practice getting up without using your arms. (This is also often called the “getting up from the toilet” exercise.)

Sexual enjoyment (and incontinence): Kegel exercises

Also known as pelvic floor muscle training, Kegel exercises can help with stress incontinence (i.e., urinating a little when sneezing or laughing) and normal incontinence (both urinary or fecal), and they may enhance your sexual pleasure to boot. The easiest way to identify the pelvic floor muscles is to stop your urine flow while urinating or tighten the muscles that keep you from passing gas. To do Kegels, imagine you are sitting on a marble and pretend you’re lifting it up by tightening your pelvic muscles and holding them contracted for as long as you can; do this a few times in a row. When your muscles get stronger, you can do these exercises while sitting, standing, or walking. Both men and women can and should do Kegel exercises regularly.

Sheri R. Colberg, PhD, is the author of The Athlete’s Guide to Diabetes: Expert Advice for 165 Sports and Activities (the newest edition of Diabetic Athlete’s Handbook). She is also the author of Diabetes & Keeping Fit for Dummies, co-published by Wiley and the ADA. A professor emerita of exercise science from Old Dominion University and an internationally recognized diabetes motion expert, she is the author of 12 books, 34 book chapters, and over 420 articles. She was honored with the 2016 American Diabetes Association Outstanding Educator in Diabetes Award. Contact her via her websites (SheriColberg.com and DiabetesMotion.com).