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Testing Your Almond Knowledge: Can you pass this quiz?

Nancy Clark, RD/2 October 2018/ All MFN blog/

Almonds are a popular snack not just because they are nutrient-rich, but primarily because they are crunchy and taste yummy. In this day and age when snacks are replacing meals, you want to reach for good tasting, health-promoting snacks. Almonds can fit that bill!

I learned a lot of almond information while on a tour sponsored by the California Almond Board. Here’s a quiz to share what I learned—and for you to see how much you know about this popular sports snack.

True or False: Eighty-percent of worldwide almonds are grown in California?

True. The Mediterranean climate and rich soil in California’s Central Valley is one of only 5 places in the world that is ideal for growing almonds. The majority of these almonds stay in the US, with exports going primarily to Spain, India, China/Hong Kong, and Germany.

True or False: Growing almonds requires a lot of water?

True. Almonds, like all nuts, need more water per serving than fruits and vegetables do. That’s because making the protein and fat in nuts requires more energy and water than does making the carbohydrate in fruits and veggies. The amount of water required by almonds is similar to other nut trees. Because water is limited and expensive, the almond industry has created innovative ways to improve water usage. For example, the vast majority of almond growers have installed new drip irrigation systems that water the roots of the tree instead of the whole grove. By using automated moisture sensors, the trees do not get over-watered. These better irrigation practices have led to almond growers being 33% more efficient with water usage than 20 years ago. Plus, the water actually grows four products: the edible almond, shells for livestock bedding, hulls for cattle feed, and skins for beer. Nothing gets wasted!

True or False: The average American eats about a quarter of their calories from snacks?

True. People are eating more snacks and fewer sit-down meals. The typical American consumes about 24% of daily calories from snacks. Most snacks eaten before lunch tend to be selected mindfully, with an eye to nutritional value. Evening snacks, however, tend to be more about reward and comfort (think fewer fruits and vegetables; more sweets, salty snacks, and baked goods). Obviously, making smart snack choices are key to having a good sports diet.

True or false: An ounce of roasted almonds (23 almonds) contains 160 calories, but the body can use only 130 of those calories?

True. The official portion size for almonds is 1 ounce (28 grams). That equates to about 23 almonds, one large handful. Count them out to learn how many fit into your palm! A one-ounce portion offers 160 calories, but due to digestibility, one-ounce of roasted almonds actually contributes only 130 calories of good nutrition to your daily intake. Almond butter, however, is more digestible and contributes the full 160 calories.

True or False: Almonds are fattening

False. Almonds are not inherently fattening. That is, almond eaters are not fatter than almond abstainers. A study with overweight and obese adults who ate about 1 to 1.5 servings of almonds daily for 12 weeks reports they lost more body fat (and more belly fat) than those who did not eat almonds as a part of the reducing diet. (1) Because almonds are satisfying, they can actually help you save calories. That is, a handful of almonds will curb hunger for a lot longer than a handful of Skittles.

True or False: Almonds are an excellent source of protein.

False. While a one-ounce handful of almonds offers 6 grams of protein, I rate that a good source of protein—but not an excellent source. You could get three times that protein from 160 calories of chicken.

If you are a vegetarian, the protein in an ounce of almonds is the same amount you’d get in a half-cup of pinto beans. Along with the protein in the almonds comes other important nutrients: fiber, health-protective monounsaturated fats, vitamin E, potassium, and yes, even a little calcium (25-percent of what you’d get in a glass of dairy-milk).

True or False: For vegetarians or people who are lactose intolerant, almond milk is an equal swap for dairy milk.

False. While almond milk is a vegan alternative to dairy milk, it is nowhere near as nutritious as dairy milk, or for that matter, soymilk. I consider almond milk as really being “almond juice” with minimal nutritional value (other than the calcium the producer adds to the product). An 8-ounce glass of almond milk offers only 1 gram of protein, as compared to 8 grams in the same amount of dairy milk. (Read labels to compare brands of almond milk; some might have added pea protein or other nutrients.) Young children, in particular, do not get the protein they need from almond milk. If you choose to avoid dairy, the smarter choice, nutritionally speaking, is soymilk.

True or False: Almonds contain monounsaturated fats that reduce your risk of heart disease.

True. Almonds are a heart-healthy snack. By trading traditional snacks (chips, cookies, candy) for almonds, you can not only reduce your intake of salt, sugar, and saturated fats, and also boost your intake of healthy fats, fiber, protein, magnesium, vitamin E and many other vitamins and minerals. Research suggests almonds help people lower their bad LDL cholesterol when they swap their “junk snacks” for almonds.

True or False: Almonds appeal to today’s health-seeking consumers.

True. If you are looking for a satisfying snack that is vegan, gluten-free, preservative-free, GMO-free, lactose-free, and health promoting, look no further than a packet of almonds. Crunch away!

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes at her office in Newton, MA (617-795-1875). Her best selling Sports Nutrition Guidebook and food guides for marathoners, cyclists and soccer players offer additional information. They are available at www.NancyClarkRD.com. For her popular online workshop, see NutritionSportsExerciseCEUs.com.

Disclaimer: While the California Almond Board sponsored the trip to observe the almond harvest and processing of the almonds, the opinions are my own.

Reference:

1. Dhillon J, Tan SY, Mattes RD. 2016 Almond consumption during energy restriction lowers truncal fat and blood pressure in compliant overweight and obese adults. Journal of Nutrition 146(12):2513-2519.

Member Spotlight: Health and Wellness Coach and WRAP Facilitator in Homestead, FL

MFN/1 October 2018/ All MFN blog/

Name: Linda Fredrick
Location: Homestead, Florida
Website: auspiciousfish.com
Occupation: Health and Wellness Coach/WRAP (Wellness & Recovery Planning) Facilitator

How do you or your business help those with chronic disease/medical conditions or who need pre & postnatal care?

I started my company, Auspicious Fish®, specifically to help folks navigate life shifting changes — whether they sought those changes, or had them thrust upon them with changes in their health. My coaching services help clients understand themselves, what engages them, what motivates them and how to overcome the inevitable stumbling blocks they will encounter as they work toward achieving their vision of wellness. My WRAP (Wellness & Recovery Planning) services do that as well as provide a detailed framework for clients to build a highly individualized Wellness and Recovery Plan. This is particularly helpful for anyone learning to live well with a chronic condition.

What makes you different from all the other fitness professionals out there?

I am committed to using only client centered, evidence-based programs which meet gold standard criteria. I am proud to be among the first in the US to receive certification from the National Board of Health and Wellness
Coaching and I am currently the southernmost WRAP Facilitator in the US. I have a unique skill set with a diverse background and I’ve worked with diverse populations, at the end of the day, all folks have one thing in common, they want to be listened to. They want the information and power of being a partner in their care. Auspicious Fish gives clients that rather than squeezing them into a one size fits all program.

What is your favorite activity or class to participate in?

I love being outside, but it’s pretty obvious the beach is my go-to for self restoration. As for classes, ZUMBA! I love the energy of it. I find myself smiling when we all get into the zone and the moves are in sync, and then we all laugh as the timing goes awry and that’s okay!

What is one piece of advice that you would give other fitness professionals about working with special populations or those who need pre-& postnatal care?

There is always HOPE. Everyday we see the amazing ability of the body to heal and the mind to find a way. If approached with an experimental mindset, we can encourage clients to try on new ideas and tools and discard those that don’t work — not as failures, but as a part of a natural exploration process. This can keep the ‘deflated
motivation disorder’ at bay. What type of community activities are you involved in? I am a strong believer in volunteering so both as an individual and professional. As an individual, I am committed to supporting youth develop in my community through Scouting and I serve in several capacities. As a professional, I do the usual
health fairs and community wellness seminars but I also look for unique opportunities to promote the idea that wellness is fun not just work. This past year, I volunteered at a roller derby exhibition and sponsored a Tea Duel. (yes, psychological warfare with tea cups and biscuits — it’s hilarious!)

What is one of your favorite memories involving working with someone who has a health challenge or disability?

Hmm, hard choice! All of my favorites come down to those moments when the client has achieved their goal, when they didn’t know if they could, and often no one else believed they would. One of my favorite memories involves a client recovering from a back injury, who had the added challenge of being diagnosed with Bipolar Disorder as a young adult. Despite the fact that she was now a mother of grown children, for most of her life she was relegated to a back seat position in her healthcare and indeed much of her life. After a few months, the lightbulb turned on for her, and she said, “I never knew I could have a choice. I feel like I can take control and say what I need to say.” She decided to go on to explore a job training program that would allow her to work with her limited mobility.

What would you like to see change, develop, or emerge in the future of healthcare and the fitness industry?

While I greatly value our medical community, more of them need to embrace the benefit of becoming full partners with the fitness industry and client centered, self directed care practices into the mix. It’s a hard shift to attain for medical personnel who, historically, had to have all the answers. Now we know wellness lifestyles are the best form of preventative care, and our fitness professionals deserve parity in the new partnership paradigms. But we mustn’t leave out the client as the driving force of these partnerships or we eventually alienate the client.

And what are you doing to make this happen?

I intentionally search for like minded professionals in the health and wellness field who share the belief and create partnerships with them, both in my physical and virtual communities. Also, while It’s a challenge to stay on top of technology I make an effort to do so. of course the tool is only useful when it’s used. Many clients have a love/hate relationship with their fitness wearable and maybe their home systems but I see great strides in the future for applications that will merge the tech of these devices and give individuals and their providers more meaningful information.

What is your favorite fitness/inspirational/motivational quote?

Einstein said, “Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning.” I think that sums it up nicely.

Anything else we should know about you?

I was born with a pretty severe clubbed foot. Luckily my father was military and I was ‘re-engineered’. I would never have won any awards for sports as a kid because I had to struggle so HARD to overcome the limitations! In fact, I was often shut out in phys ed classes and recess because of it. Even yoga is still challenges me though I began practicing as a teen and have continued throughout my life. The fact remains my tendon and bone structure is different on that foot. It wasn’t until my mid 40s really that I began to challenge the idea that progress wasn’t possible and began to move away from my work in traditional casework in mental health and search for better ways to wellness. I won’t win medals but now in my mid 50’s I’m more fit than ever. I do fun runs (such as the bubble run picture at right), and do what excites me, like training to hike a portion of the Appalachian Trail in late October.

View Linda’s MFN profile >

Keep the Goal

Maurice D. Williams, MS/28 September 2018/ All MFN blog/

I think you’d agree that we are in an age of information overload. Between internet search engines and social media, ALL the advice and opinions are available to you. It is really easy to get caught up in the shiny object syndrome. It is hard to Keep the Goal.

The noise of everything can become too loud! And it’s hard to tune out that noise.

But I’m here to remind you today to stay focused on your goal(s). If you’re doing something that’s working, don’t change it up because of a shared article you read on Facebook about a new wonder food or supplement! Yep, don’t go down that rabbit hole…

Is your goal weight loss? Then, take daily actions that are focused toward that – clean whole foods, weight and cardio training, hydration, stress management and good sleep. If the goal is performance for an endurance race, follow your training plan. If the goal is pain management, do the required exercises. Even your goal is just basic movement and get in the gym 3x/week, stick to that, ok?

It’s a simple concept, but it’s not easy to execute when everything is so loud and in your face. Quiet the noise and keep things out of your face by staying laser focused on you.

So, stay focused on the goal and take the daily necessary steps to get there. If you aren’t sure what those are, hire a coach (like me) who can help you get there.

In conclusion, Keep the Goal!

Originally printed on Move Well Fitness blog. Reprinted with permission.

Maurice D. Williams is a personal trainer and owner of Move Well Fitness in Bethesda, MD. With almost two decades in the industry, he’s worked with a wide range of clients, including those with health challenges like diabetes, osteoporosis, multiple sclerosis, hypertension, coronary artery disease, lower back pain, pulmonary issues, and pregnancy. Maurice is also a fitness educator with Move Well Fit Academy and NASM.

Heart Disease and the Framingham Study

Abimbola Farinde, PhD/27 September 2018/ All MFN blog/

Heart disease that can consist of coronary heart disease, heart attack, congestive heart failure, and congenital heart disease is reported to be the leading cause death for men and women in the United States which is one of the reasons it is becoming recognized as a national problem. With the inclusion of high blood pressure and elevated cholesterol it is estimated that about 60 million Americans have a cardiovascular disease (CVD).

In 1948, scientists and participants set out on an ambitious project to identify the risk factors for heart disease. During this time very little was known about the general causes of heart disease and stroke but it was becoming immediately recognized that the death rates from CVD was steadily increasing and becoming an American epidemic.¹

The goal of the Framingham Heart Study was to help identify the factors and contributors to CVD by following participants (5,209 men and women between the ages of 30 and 62) from the town of Framingham, Massachusetts over an extended period of time who had not developed CVD or experienced a heart attack or stroke.²

Additional efforts were made to the study in 1971, 1994, and 2002 with new generations of participants. Throughout the years, the Framingham Study has identified the major CVD risk factors that can include:

smoking
obesity
physical inactivity
high blood pressure
high blood cholesterol

These risk factors can be modified by those who wish to minimize or reduce their risk. The identification of this major CVD risks has been recognized as the cornerstone of CVD and the strategies that are employed for prevention and treatment in clinical practice settings.²

To date, the Framingham Heart Study continues to serve as a critical element towards achieving a better understanding of CVD and assisting with the development of diagnostic tools for the condition.

While cardiovascular disease is still recognized as a national problem that is the leading cause of illness and death in the United States, the performance of the Framingham Heart Study serves as the foundation for addressing this issue.

Abimbola Farinde, PhD is a healthcare professional and professor who has gained experience in the field and practice of mental health, geriatrics, and pharmacy. She has worked with active duty soldiers with dual diagnoses of a traumatic brain injury and a psychiatric disorder providing medication therapy management and disease state management. Dr. Farinde has also worked with mentally impaired and developmentally disabled individuals at a state supported living center. Her different practice experiences have allowed her to develop and enhance her clinical and medical writing skills over the years. Dr. Farinde always strives to maintain a commitment towards achieving professional growth as she transitions from one phase of her career to the next.

References

Scutchfield & Keck, 2003
Framingham Heart Study, 2016

purple ribbon for the world alzheimers day

The Weather of Alzheimer’s

Adrienne Ione/20 September 2018/ All MFN blog/

When you are organizing an event, say, the Tacoma South Sound Alzheimer’s Walk, there can be an illusion that all moving parts are in your control, leaving you thinking: this event will be successful/fantastic/memorable (insert your favorite adjective here) so long as I check off all items on my to-do list.

We could view life as an event. The event. So the narrative goes, as long as I check-off all of the items: be respectful, do good, establish a career and so on, then I will be successful or (insert your favorite adjective here).

In today’s early Autumn event, there is at least one piece that remained uncheckable. The weather.

The weather, with all of its unknowns and impulsivity is similar to a diagnosis of Alzheimer’s.

During a two-hour period of time, 11 a.m. to 1 p.m., there was as much variation in the sky as there were people populating Todd Field, at the University of Puget Sound.

The sky was a solid sheet of arctic blue separated only by two main air streams. Within a matter of minutes, the sky shifted to an admiral blue populated by picture-book clouds and rays of sunshine. The imperceptible breeze shifted to barely detectable rain droplets.

A mildly warm autumn afternoon became disguised by a frigid rain storm too gusty even for an umbrella. In between the dramatic changes were the smaller ones too, warm became cold when some cumulus clouds blocked the now feeble sun, rain became stinging stones.

Miniature purple cowbells chimed. Pieces of synthetic orange, yellow and purple flower petals swirled in the air and decorated sidewalks. Bubbles were attempting to be blown from wands. Umbrellas flipped inside out. The announcer suggested over the loud speaker: 1-milers to the left and 2-milers to the right. Do I go left or right? Make a decision.

In the early stages of diagnosis, one may be hesitant or resistant to know more about Alzheimer’s.

For a moment, wicked freezing wind and sharp sideways rains, laughter, then silence.

You may feel anger toward or shame about a diagnosis.

Drop. Drop. Drop. The rain seems to be subsiding.

When you process new information about your diagnosis it is important to do so at your own pace – one that feels comfortable for you.

Round the corner and the sun shone.

Knowing more about Alzheimer’s can reduce the stigma and increase one’s confidence.

The sun shined and the sky lit up blue – presenting shades ranging from sapphire to cobalt to indigo. And then there were beeping cars like flashes of thoughts. Skies shifted across the gray spectrum from cinder block to pewter to forged iron much like the emotional processing of how one can feel so alone.

Then there were straight away streets, friendly faces and familiar feelings in an oh so unfamiliar state of being.

Experiences with Alzheimer’s, unlike the weather, is a checkable item.

Underneath the unknowns there is comfort in knowing and deliberate calm wrapped around impulsivity.

Adrienne Ione is a dynamic, mindful, high-fiving, cognitive behavioral therapist, certified dementia specialist and senior personal trainer. Founder of Silver Linings Integrative Health, a company with an aim of promoting health, fitness and wellbeing opportunities for people to thrive across the lifespan.

Life as we Grow It: Fitness as a Life Skill for Special Needs Populations

Eric Chessen, M.S./19 September 2018/ All MFN blog/

“Kettlebell and the sandbag,” Nico states as I’m preparing for him to do squats.

“You want to do farmers carries?”

“Yes,” he says in a soft voice but with an assurance that tells me he’s not just randomly calling out an object in the room.

“Awesome. Yes, you can definitely do farmers carries right after this set of squats, okay?”

“Yes,” he says, in the same low but definitive tone. I’m thrilled. Farmers carries involve roughly 3 steps; Pick something(s) heavy up, carry them while maintaining an upright, healthy posture, and put them down with control, sometimes with less control than other times. Farmers carries have fantastic generalization to other life skills, yes, carrying things of course, in addition to maintaining trunk stability and gait pattern (think climbing two or three flights of steps).

When we consider fitness as a life skill rather than something individuals with ASD and related special needs either “like” or “don’t like” the focus becomes less on “if/should” and more on “how/what.” We’re not just talking about young populations either. Fitness over the lifetime has immense benefits for both short- and long-term development, both proactive and reactive qualities.

That fitness and physical activity are only for young populations disregards the true value of progressive movement programs. As we age, the importance of strength, stability, and motor planning increases, as these are skills that degenerate with age and dis- or non-use. The result is costly, both in quality of life and financially. Consider the healthcare costs for a 55 year old individual with pervasive Autism Spectrum Disorder (ASD), diabetes, and compromised mobility. Two out of these three complications are entirely avoidable. They are also, with the proper fitness and nutritional interventions, reversible.

Quality of life can be a general, not-certain-what-we-mean-by-this-but-sounds-good term unless we consider it with respect to what those in our care can do and what skills will allow them to be more independent, healthier (physically and emotionally), and enable them to connect with others (building community) in meaningful ways. We also want to consider stress levels and longevity. What does life look like and feel like for a non-verbal individual in his/her 20’s? 30’s? 60’s? How can we ensure the best possible present and future for them?

Let’s take away “Doesn’t like to exercise.” Let’s get rid of that. In fact, I don’t even know what that means. Our definitions and perspectives on exercise programs may a “little” different. I get this interaction a lot;

“Kevin hates exercise.”

“What do you mean by exercise?”

“Oh, well we had him run on the treadmill for five minutes and he hated it and doesn’t want to do it again.”

The fault isn’t in the trying. There is no fault. There is, however, a lack of information about the components of an appropriate fitness program. So here are the rules;

We use exercises that will have the greatest benefit/generalization to life skills. These include squatting, pushing, pulling, carrying, and locomotion.
We get a baseline understanding of what an individual can currently do.
We progress exercises and movements once an individual demonstrates mastery.

What do we do? What do we doooooooooooooo? What exercises do our athletes need? What’s age appropriate? Are there super special special needs exercise?

The thing about fitness is that we’re doing it with human beings (goat yoga being a hideous exception). Since we’re doing it with human beings, we’re looking at human movement patterns and our individuals with ASD and related special needs are no exception.

The key is learning to what degree an exercise or movement needs to be simplified (regressed) or made more challenging (progressed). This is where baseline comes into play. If where know where our athlete is starting with an overhead Sandbell press, we can decide on an appropriate course of progression, maybe increasing the weight by 4lbs once they can complete 10 repetitions independently.

Understanding how each movement relates to quality of life is helpful. So let’s review that.

Squatting:

Maintaining healthy posture when sitting/standing
Increasing low body strength for walking/climbing (stairs, etc.)
Sustaining healthy posture
Prevention of low back pain
Increased trunk/core stability

Pushing:

Shoulder stability when reaching/placing items overhead
Trunk stability and postural control when holding weighted objects
Increasing general upper body stability for fine motor movements

Pulling:

Development of upper back muscles to decrease forward posture
Increased range of motion for shoulders
Trunk stability when opening doors, dragging laundry bags
Increased control when grabbing objects from above or below

Carrying:

Being able to move objects from one place to another independently
Increasing postural control and strength endurance (the ability to do a task for a longer period of time)
Gait patterning
Groceries/laundry/boxes/etc.

Locomotion:

Getting from point A to point B with minimal discomfort
Establishing coordination and motor planning for multi-step activities and ADLs (cooking, taking out the garbage, showering)
Decreasing latency (catching the bus, getting to the car in less time)

The reasons why our Autism Fitness programming focuses primarily on developing strength, stability, and motor planning in these movement patterns is because these are the most common deficits and will have the greatest short- and long-term benefit for our athletes. We want to build a physical ability and progress as the athlete demonstrates their improved capabilities.

Programming, for individuals and groups, should include each of these exercises at a level of challenge where the athlete can perform the movement safely and with good technical form. We don’t just have our athletes move a lot, but coach healthy movement. This is why regressions in exercises are so critical and why we spend so much time with them in the Autism Fitness Level I Certification seminars.

As professionals working with and enhancing the lives of individuals with ASD and other developmental disabilities, there is a responsibility to provide life-enriching skills and opportunities. So much of this can be found in effective fitness programming. In both reducing the instances of health complications and increasing independent life skills, we can used the development of strength, stability, and motor planning to help build our athlete’s futures.

Photos provided by Eric Chessen.

Eric Chessen, M.S., is an Exercise Physiologist with an extensive background in Applied Behavior Analysis. Eric provides on-site and distance consulting worldwide. He is the founder of Autism Fitness®, offering courses, tools, resources and a community network to empower support professionals to deliver adaptive fitness programming to anyone with developmental deficits to create powerful daily living outcomes that last a lifetime.

Beyond Modifications: Bringing all of Yoga’s Tools to People with Arthritis

Dr. Steffany Moonaz/14 September 2018/ All MFN blog/

For over a decade, I have been researching the effects of yoga for people with arthritis. As many people envision, this includes a lot of modifications, adjustments, and extensive use of props. We work with students to find versions of each asana that remain true to the essence of the pose, working within any movement limitations without creating pain or joint discomfort.

But when we teach yoga to people who have arthritis, we don’t strive for a magical asana sequence that will address arthritis in a particular body part.

Yoga is a holistic process. When we make the mistake of thinking about yoga as if it were physical therapy, we lose what makes yoga a unique therapeutic process. Instead, yoga can go hand-in-hand with modalities like PT, as complementary processes.

Researchers lose something when looking only at an asana sequence and its effect on the joints.

Instead, our job is to get the joint issues out of the way, through support, use of props, compassion and awareness, so that yoga can work its magic on the whole person- body, mind, and soul.

Just as yoga can improve overall physical fitness for healthy individuals, it can improve fitness for people with arthritis. But with this population, the stakes are even higher. Yoga can improve balance, which prevents dangerous falls. Yoga practice can enhance flexibility, which allows individuals to maintain mobility over time. Improved strength means greater joint stability. Improved strength means a reduction in the muscle loss that accompanies some forms of arthritis. Improved strength means an increased ability to participate in everyday activities that can be challenging as joints deteriorate.

But a yoga practice has the potential to bring much more to the lives of people with arthritis. Yoga allows those with a chronic, disabling disease to realize what their bodies CAN do. It fosters a connection to their bodies which may have been lost during years of disease progression and reduced activity. Yoga can teach students to be present in the moment, and to adjust to their bodies needs on a particular day, without judgment. Arthritis changes every day, and this skill serves our students every day, even if they don’t get on the mat.

Yoga also helps our students to relax and to be mindful. Having a chronic disease is stressful, and stress can exacerbate that disease. The relaxation and meditation practices of yoga can break the cycle of stress reactivity.

Yoga classes connect people with arthritis to others who are striving and thriving… people who are living a full and active life, whatever journey they have taken to arrive at that place.

And yoga changes other behaviors. When people start to feel connected, they want to do other things in the name of self-care. They eat healthier foods, go for a walk outside, make time for themselves, and some even make an effort to be more adherent with their medical care.

When we think about bringing the tools of yoga to the arthritis community, let’s be sure to look beyond the modification of asana as a goal. Our goal is to make the asanas possible, so the totality of yoga can come through to our students, safely and effectively.

Reprinted with permission from Dr. Steffany Moonaz.

Dr. Steffany Moonaz is a yoga therapist and researcher and serves as Assistant Director of Academic Research at the Maryland University of Integrative Health. Dr. Moonaz is working to bring yoga to people with arthritis in communities around the country, as well as educating yoga teachers and yoga therapists about the unique needs of this population. She currently leads Yoga for Arthritis teacher training programs nationwide and serves as a mentor for several emerging researchers who are working to study the effects of yoga for various health conditions.

The Debate: Is Sugar Evil or OK for Athletes?

Nancy Clark, RD/13 September 2018/ All MFN blog/

Sugar is a total waste of calories. I don’t touch the stuff.

I have such a sweet-tooth. My day is grim without some sugar in it.

Before I compete, I eat a spoonful of honey to boost my energy.

If you are like most of my clients, you are confused about the role of sugar in your daily sports diet. The anti-sugar media reports sugar is health-erosive, yet sports nutrition researchers claim sugar is performance enhancing. That might leave you wondering: Should I eat sugar or avoid it?

To address this conflict, I’ve summarized a sugar debate published in 2018 in the Journal of Progressive Cardiovascular Disease. The article, critique, and editorial do a good job of examining the question: Have the ill effects of those toxic white crystals in your diet been over-emphasized? Here is some information to help you better understand the two sides to the Sugar Wars debate.

Sugar is Evil⁽¹⁾

Sugar is not an essential nutrient. Our bodies can make sugar (glucose) from the dietary fat and protein that we eat, or by breaking down our body’s muscle and adipose tissue.

• The average American eats about 100 pounds of sugar per year; that’s 2 pounds a week and contributes abundant empty calories.

• Populations with a high intake of added sugars tend to have health issues. Reducing added sugar to less than 10% of total calories reduces risk of overweight, obesity, and tooth decay.

• Dietary sugar drives up blood sugar. Routinely consuming 150 sugar-calories each day (i.e., one can of soda) increases the risk of developing diabetes by 1%. Much of this sugar is hidden in packaged foods.

• Metabolizing added sugar (with no nutritional value) requires vitamins and minerals. With very high sugar consumption (and low intake of other nourishing foods), one could become nutrient depleted.

• Trading empty sugar calories for nutrient-rich calories is a no-brainer. Limiting sugar intake does not harm anyone.

Sugar is OK for People Who Are Fit⁽²⁾

• Sugar consumption increased from less than 10 lbs. per person per year in the late 1800’s to about 100 pounds per person per year by World War II. Consumption remained relatively flat until 1980. Our health also improved between 1880 and 1980—so is it fair to say that the increase in sugar hurt our health?

• Sugar (and starch—a string of sugar molecules linked together) is in breast milk, dairy foods, fruit, honey, potato, wheat, corn, quinoa, and all grains. People around the globe have consumed these “carbs” for years. So why now do sugar and starch suddenly become responsible for creating human obesity and diseases?

• The fear-mongering terms of unhealthy, toxic and poisonous are simply unscientific. People who lack knowledge about physiology accept this disease-mongering, anti-sugar rhetoric. But the fact is no one food is healthy or unhealthy.

• Our present state of poor health is not because our diets are unhealthy or that we consume sugar, but because we are physically inactive. Low levels of physical inactivity reduce our ability to metabolize sugar optimally, and that explains the true cause of obesity and metabolic diseases.

• In terms of diabetes, blood sugar, not dietary sugar, matters. The rise in blood sugar that occurs after eating is not pathological but rather the failure of the muscles and liver to take up the sugar. That is, it’s not what you eat, but what your body does with what you eat.

• Physical activity affects appetite and energy intake. If we are too inactive and live a sedentary lifestyle, energy intake gets dissociated from energy expenditure. We can easily eat more calories than we burn. Lack of physical activity negatively impacts metabolic health.

• A maternal effect impacts both pre- and post-natal development. Children of inactive mothers are born increasingly predisposed to inherited childhood obesity and Type II Diabetes. This increases with each passing generation.

Concluding comments⁽³⁾

Lack of physical activity, more so than sugar, is the greater threat to our health. Given that so many people are overfat and underfit, a diet low in sugars and starches is likely a good idea for them. But for sports-active, fit people—who are at lower risk for heart disease, diabetes, and obesity—sugar and carbs are not toxic but rather a helpful way to enhance athletic performance. The one size diet does not fit all.

No one is suggesting that athletes should eat more sugar, but rather understand that, as an athlete, you can embrace a sports diet that includes an appropriate balance of carbohydrate (sugars and starches) in each meal. Strive for a healthy eating pattern that includes 85% to 90% quality foods and 10% to 15% whatever. Some days, whatever might be an apple; other days, it might be a slice of apple pie.

Addendum: If you are fearful sugar will harm your health, note that fear-mongering relies on cherry-picked scientific information that can prove what the messenger wants to prove. Fear-mongering messengers have created a general distrust of Big Food, and have shaped opinions that support raw foods, super foods, whole foods, organic foods, and clean eating. While a plant-based diet based on unprocessed foods with no added sugar is ideal, I commonly see athletes who take the advice to the extreme and eat “too clean” (orthorexia). That is not healthy, either.

My suggestion: Enjoy a balanced variety of foods, in moderation. The US Dietary Guidelines recommend limiting added sugar to less than 10% of your total calories (about 250+ sugar-calories per day for an active woman who might require about 2,500+ calories a day) Enjoying a daily small sweet seems better than routinely “cheating” with sugar-binges. Does the age-old advice to enjoy a balanced variety of foods—with a sprinkling of sugar, if desired—seem a reasonable goal?

Nancy Clark, MS, RD, CSSD counsels both casual and competitive athletes at her office in Newton, MA (617-795-1875). Her best selling Sports Nutrition Guidebook and food guides for marathoners, cyclists and soccer players offer additional information. They are available at NancyClarkRD.com. For her popular online workshop, see NutritionSportsExerciseCEUs.com.

References

This article is based on information from the Journal of Progressive Cardiovascular Disease (August, 2018)

DiNioloantonio JJ, O’Keefe JH. In critique of “In Defense of Sugar: The Nuance of Whole Foods. https://doi.org/10.1016/j.pcad.2018.07.006
Archer E. In Defense of Sugar. https://doi.org/10.1016/j.pcad.2018.07.013
Lavie CJ. Sugar Wars -Commentary From the Editor https://doi.org/10.1016/j. pcad.2018.07.007

Resistance Training: Principles and Planning

Nicholas Prukop/12 September 2018/ All MFN blog/

As I have grown in my own understanding of strength training over the years, I have come to realize that many people are aware of the need to develop strength but appear to miss the point when applying their efforts to the actual process. I have observed over the years that men tend to want to “load up” their exercises and do minimal repetitions (maximizing the resistance) while women tend to work with very light weight and do greater numbers of repetitions.

Both approaches are not wrong but in applying their effort in this way they will both get minimal results. Men tend to get fatter in the abdominal cavity and women tend to gain fat mass in the hips and thighs – and eventually arms. Both approaches will not solve the “fat storage” problem and I suspect the frustration both groups feel grows ever time as each attempts to change the outcome by going with what they “think” will work.

I feel that if I can highlight the PRINCIPLES of resistance training while identifying the underlying benefits of a successful resistance training program I will hopefully “shed light” on the mystery of getting a “lean body” which we all seem to want. Lean and strong beats fat and weak any day -doesn’t it? I know it does because I am able to say that after 30 years of weight training I AM lean and strong! Would you want that too? Of course!

PRINCIPLES OF RESISTANCE TRAINING

RESISTANCE: Applying a predetermined “load” to a particular muscle group in order to create a deficit of stored energy and allow the muscle to respond to the “stimulus” by “adapting to the load presented” – and getting stronger over time. The muscle grows in size and strength by responding to increased loads and gives the joint more stability while creating a more flexible and adaptable joint.

REPETITIONS: The number of movements around the joint that create the result. The lower the number of repetitions – the greater the load. The higher the number of repetitions – the lower the load. Repetitions can range anywhere from (6 for “power sets” to 15 for “endurance sets”. The number of sets one can do will determine how quickly – or slowly – the muscle will respond to the stimulus. When it can no longer perform the movement (1-3 sets for beginners to 4-6 – or more – sets for experienced individuals) it has reached a “failure point”.

EXERCISES: The number of exercises is determined by the condition of the individual and the outcome desired. The form (body weight, machine, free weights) the exercises take is determined by the experience, knowledge and acquired skill of the individual. The process is always dictated by the conditioning and “readiness” of the person to train and MUST always include the safety and effectiveness of the exercises selected. Examples of exercises are: Leg extension, calf extension (seated or standing), shoulder press, chest press, back – rowing or pulldown, arm curls, lunges, and squats.

SPEED/TIMING: Timing refers to the speed with which we do the movements needed. The 2/4 count is a common tool used to either “speed up” or “slow down” the movements. (2 is for raising the weight and 4 for is for lowering the weight slowing the movement). Each has value but the faster we do the movements the more likely we are to increase the risk of injury. The heavier the load the more speed will have to be employed to “move the weight”. The lighter the load the slower the movement can done increasing fatigue and allowing the muscle to respond over time to the stimulus. Do a movement that is comfortable for you and remain in control of both the positive and negative resistance.

RANGE OF MOTION: The principle of range of motion comes into play when we attempt to move a heavier “load” through a “full range of motion” when our muscle is unable to do it without assistance from another joint. A classic example would be a standing arm curl where we are applying a weight against our bicep and attempting to raise the weight to our shoulders without using our back or lifting with our shoulders. I see this all the time. If you can’t “curl the weight” slowly – at the elbow for example – without assistance the weight is too heavy.

PROGRAMMING: Programming applies to the overall effort – and the result one is attempting to achieve. Starting with lower weight and doing more repetitions correctly is always preferable since safety must come first. The muscle develops over time and then additional “reps” can be applied with higher resistance since the muscle “adapts to the loads” over time. Patience is important and “going slowly” at first is always advisable. Weight training can show results in as little as 30 days so keep going!

THE PRINCIPLE OF ADAPTATION: This principle is the most important to keep in mind. All muscles get stronger over time if consistent effort is made and the issue of safety is always kept foremost in mind. My own training is now focusing on high numbers of repetitions while maintaining the weight I have been using to this date. The endurance and power issues are being addressed in this manner since I am older now and my goal is to “maintain” my existing lean muscle mass”. We should ALL want to maintain our lean muscle mass since it is the most active tissue in our bodies – and burns lots of calories! The aging process WILL have a long term – and negative – effect if we do nothing!

PLANNING

Do “something” every week for the rest of your life when it comes to building – and maintaining – your existing lean muscle mass. Strength and endurance decline with the years – especially after the age of 40. The process actually begins in our 30’s but accelerates in our 40’s and beyond. I am fighting for a lean and strong body every time I train with weights.

I am building ENDURANCE through massive numbers of sets and reps. I am creating more POWER and STRENGTH through increased loads. I am increasing my CAPACITY when I keep the time between sets down to 30 seconds or less. I don’t waste time sitting or talking with people. I don’t allow myself to be distracted (no PHONE). I work toward the completion of my weight training workout in under an hour and fifteen minutes twice a week.

Scheduling time to work on building muscular strength and endurance is critical to a healthy and fit body. Your commitment to creating and maintaining your existing lean mass is VITAL so start with 2-3 days and build your program to suit your needs. Consider all your options (machines, free weights, body weight exercises etc.). Seek guidance from a fitness professional to assist you in planning your training especially if you lack proper training and experience – better “safe than sorry”!

Set a firm schedule for yourself and stick to it! I strength train on Mondays and Thursdays – and train HARD each time. I want to keep what I have as long as I can – and enjoy every minute at the same time! You should too! Find a way and commit yourself to your purpose and NEVER QUIT!

IN SUMMARY

Strength training is vital to a healthy and fit body as we age. Without our muscles we WILL become frail and weak – and our spine will collapse along with our ability to take care of ourselves – which I never want to experience. I see this outcome every day and walkers are becoming more commonplace for the “elderly”. I NEVER want to be called “ELDERLY”. That to me is the kiss of death. Remember after the age of 40 “all bets are off”. If you haven’t been active and developing your body before that age then get started and don’t waste a minute – or even ONE DAY.

Once the time is gone it can never be recovered. I am off to do my weight training for the start of my week and I can’t wait to “get to it”. My energy levels will go up and my attitude will be positive – and happy. I will accept the challenges of my day and start my week off on the “right foot”. Will you do the same? Only you can answer this question. I am guessing that if you do all you can today to get stronger – your body – and your mind – will be forever grateful that you charted a course that will forever keep you young and vital – and that is priceless!

Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach, a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.

If you need help in designing a fitness plan, you can contact Nicholas Prukop via email at runningnick@sbcglobal.net or read his inspiring book Healthy Aging & YOU.