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The Biggest Population in US History

Dan Ritchie/16 July 2018/ All MFN blog/

Did you know the Baby Boomers were the biggest population in US history?
Well, that was until their kids, the millennials, came along. Baby boomers were born from 1946-1964 and were 79 million strong. We are now down to about 76 million boomers and 10,000 are turning 65 or 70 every day! The millennials only outpaced them by 81 million, but for some reason the entire fitness industry is competing for their business and their attention and completely ignoring the largest, wealthiest, longest living generation in US history!

The leading Boomers are 63-72 and they are becoming “seniors” in a completely new way. In fact programs like Silver Sneakers, and other “senior” fitness programs, they are not attending, because as they would put it, those are for “old people ”….maybe for my mom or dad, but not me! This entire generation is breaking the mold on aging and is looking for something new, something cutting edge, something to give them a competitive advantage on their next 20-30 years. They want to give the grand kids a run for their money and they are only just beginning to take on new adventures. So they need personal trainers, group fitness instructors and fitness programming to be the best it can be.

If you want to stand out and dominate this market, then you need expertise and credentials that set you apart, because they are not going to just train with anyone.

In 2014 we set out to change the fitness industry introducing the first ever Specialist program based on decades of research and over 2,000 clients. We knew the industry didn’t need just another “senior fitness ” lite exercise course, but rather, one grounded in the science of human function and longevity…..and one that believed people could be vibrant, healthy and fit at any age….up until their very last breath! We believe there will be hundreds more like Dr. Charles Eugster who decided to take up sprinting and wakeboarding in his 90s…..because it simply looked like a “hell of a lot of fun”!

If you want to be part of the functional aging movement I encourage you to check out the Functional Aging Specialist certification, and join the growing ranks. Save $100 on the certification with code 100OFFMFN. Click here for course details. 30% of proceeds from this FAI purchase is donated to the MedFit Education Foundation!

Dan Ritchie, PhD, has a broad background in the fitness industry including training and management in commercial and university/hospital-based fitness, for-profit, notfor-profit and educational facilities. His primary areas of expertise are in personal training for special populations: athletes, pregnancy, blind, stroke recovery, Parkinsons, multiple sclerosis, cerebral palsy, Fibromyalgia, Alzheimers, etc.

This article was reprinted with permission from the Functional Aging Institute.

man with food rich in protein showing thumbs up

Sports Nutrition Update from the American College of Sports Medicine

Nancy Clark, RD/10 July 2018/ All MFN blog/

Staying on top of the latest sports nutrition information is a challenge. That’s why I attend the annual meeting of the American College of Sports Medicine (ACSM). ACSM is a professional organization for sports medicine doctors and health-care providers, sport dietitians, exercise physiologists and sport science researchers. More than 3,000 ACSM members gathered in Minneapolis (May 2018) to share their knowledge and latest research. The following summarizes a Sports Nutrition Update session presented by many leading exercise scientists from around the globe.

Fat vs. Carb

Gareth Wallis PhD, Univ. Birmingham, UK

Which will better enhance athletic performance: A high carbohydrate or a high fat sports diet? Despite growing interest in a high fat sports diet, research does not support it for athletes who exercise at high intensity. Rather, research supports consuming 3 to 4.5 grams carbohydrate per pound (7-10 g carb/kg) body weight per day to be well fueled for hard training and competitive events.

Grains, fruits and veggies are obligatory if you want to exercise hard. Some athletes eat a high fat diet for training and then switch to carb-loading before a competitive event. Bad idea. The enzymes involved in metabolizing carbohydrate become less active, so the muscles are less able to access carbs for fuel when it is needed for winning sprints and surges.

Protein for Athletes

Nicholas Burd PhD, Univ Illinois and Trent Stellingwerff PhD. Canadian Sport Institute

If you want to build muscle, when is the best time to eat protein: before, during or after you lift weights? It might not actually matter because resistance exercise stimulates a muscle-building effect that is most robust within the first 4 hours but lasts for 1 to 2 days. You need not carry a protein shake around the gym! More important is to pace your protein intake evenly throughout the day.

Resistance exercise is far more potent than a high protein diet for increasing strength and muscle gains. That said, most athletes could expect to see only a gain of about 2 pounds (1 kg) of muscle in 13 weeks. That’s not very much compared to what they really want to see.

Maximal anabolic (muscle-building) effects are seen with about 25 to 30 g protein per meal. More precisely: 0.75 g protein per pound of body weight per day, or 0.1 to 0.2 g protein per pound per meal in young men. More than that has little or no further benefit. However, these recommendations do change with age. If you are >50 years old, you should target an additional 10 grams of high quality protein (milk, egg, fish, soy) per meal. That’s just a little bit more: a glass of milk or 1.5 ounces of meat-fish-chicken.

Despite rumors, protein does not damage the kidneys nor cause a decline in kidney function. Even people with chronic kidney disease should consume the RDA for protein (0.8 g/kg). A high protein diet also does not cause bone loss. Bone is 40% to 50% protein (collagen).

Over-consuming protein is not only a waste of money but it also stresses the environment. As athletes, we need to take a holistic and whole-foods approach to our diets. Natural protein-rich foods, as opposed to processed supplements, are best (if compatible with your training schedule) because they offer a complex and complete matrix that is more effective than processed proteins. One example of the benefits of whole foods can be seen with eggs. A whole egg promotes 40% greater muscle protein synthesis in the 5 hours post-exercise as compared to eating just the egg white (van Vliet AJCN 2017). Nutrient interactions seem to facilitate a more robust response when compared to eating isolated protein.

Sport Supplements

Eric Rawson PhD RD, Messiah College

There is no one single sport supplement that works for all athletes. To better understand why, we need a more specific scientific approach to studying supplements based on age, sex, body size, training status, and genetics. That would help us give better advice to target groups of athletes, rather than simply make population-wide recommendations. Many athletes take multiple supplements, so research with “stacked” supplements would also be helpful. Here’s some of what we do know:

Creatine enables an athlete to lift harder in the training room—and build more muscle. But not everyone is a responder. For example, 3 of 11 subjects in a research study had a strong positive response, 5 had a slight response—and 3 did not respond at all (Syrotuik, Bell 2004). Why not? Maybe their daily diets impacted their baseline creatine levels?

Creatine is found in meat and other animal proteins. When a meat-eating athlete goes on a meat-free lacto-ovo-vegetarian diet (milk, eggs, beans) for 26 days, his or her creatine levels will drop. (Lukaszuk, 2005). To normalize the level, athletes could take creatine monohydrate supplements (the most effective form of creatine).

Caffeine is a known energy-enhancing sport supplement. Your response to caffeine will depend on your genetics. Caffeine works best when you are starting to fatigue. Athletes can consume it in coffee, tea, soda, gels, gum, and pills, preferably consumed with carbs.

Sodium bicarbonate is used by some athletes to buffer the lactic acid that builds up during intense bursts of exercise. Research suggests peak response times can vary widely, from 40-165 minutes. (Jones 2016 ISSN). This variability makes it hard for exercise scientists to offer firm recommendations; hence, outcomes vary. Sub-elite athletes seem to respond better then elite athletes. Because sodium bicarbonate easily causes nausea and vomiting, a solution it to take it in gastro-resistant capsules.

Fluids and Hydration

Linsday Baker, R&D Principal Scientist, Gatorade Sports Science Institute, Pepsi Co.

When you sweat, you lose proportionately more water than sodium, hence sodium levels in the blood increase with dehydration. The amount of sodium you lose in sweat varies from a lot to a little, related to both sweating rate and how well you are acclimated to exercising in the heat, among other factors. A high concentration of sodium in your blood stimulates thirst.

Thirsty athletes have three ways they deal with replacing fluid losses: hit-or-miss ad lib drinking as desired; drinking to quench thirst; and drinking on a set schedule. The effectiveness of these strategies depends on the individual athletes, availability of fluids, the weather, and exercise intensity and duration. If you happen to have a lot of tattoos, take note: tattooed skin may sweat less and excrete saltier sweat.

Nancy Clark, MS, RD 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 www.NutritionSportsExerciseCEUs.com.

Healthy Aging and You: Technology, Consciousness and the Sedentary Society, Part 2

Nicholas Prukop/5 July 2018/ All MFN blog/

In my previous article on the impact of technology on our lives, I shared some of my thoughts with you on why I felt it was important to address this issue now rather than later. I believe that as we become more inactive we WILL pay a price for our future health and our lives will be lessened as a result. I see my future through the lens of health and fitness – not money or power. I know this world relies on technology in all its forms and also due to the nature of how complex our lives become, we may have lost sight of what IS really important to us until it becomes too late to change course.

When I ask a future audience what would they value most among time, money, family, work, or health, what do you think your answer would be if you were present with me that day? Which would you choose as your first priority? I would choose my health every time because without our health, nothing else becomes possible. All the money in the world could not restore you to health and your time be used up fighting to get it back. Money is an issue in all our lives but money can be acquired through our work and with our health in tact everything else becomes possible. Finally, we can’t serve others, including our families, if we can’t serve ourselves first.

I would like to explore this important subject a bit further because I believe it is that important to ALL our futures. I want my legacy to be one of having changed lives and I can only accomplish this mission IF I continue to change my OWN life. Today is all we have and my question is: What will we each do with it to insure a positive and healthy future for ourselves?

HABIT FORMATION & CHANGE

I view habits like the grooves in the Roman road called the Appian Way when over centuries the carts and wagons that travelled over that ancient highway carved “grooves” into the stone that can still be viewed today. The subconscious mind creates our individual reality. The “grooves in our minds” become “hardwired” over time and this is why it is so difficult to not only change our behavior – but create new ones.

I am “hardwired” to run and become stronger through years of repetition and commitment to this purpose. It is a habit I acquired over 6 decades (and nurtured) and because I stayed “available” to this important aspect of my life over the years it has most likely the main reason why I am still here today. This is an example of a habit that can have a huge impact on the quality of life going forward and it did just that in my case.

This past Easter, I was scheduled to spend time with my daughter and her family but our plans changed to today. I wanted to take a day off from running even before our plan changed and I kept with that plan. It “felt” like the right thing to do – I needed a break – and today I am glad I listened to my “inner voice”. I feel rested today. If I had an addictive behavior pattern with regards to exercise I would have felt tired today. I am happy to “change my mind” whenever it feels right. This is how positive change can occur in your life as well. Instead of the “grooves” in your subconscious ruling your world, YOU can DECIDE to change your course at any time but it must be because you “listened” to your “inner voice” first. This is true consciousness in action!

This pattern of behaving “without thought” is where we get into trouble and our habits become addictive behavior. Drinking alcohol, taking drugs, gambling, and any other habit has to start “somewhere” and once set in motion this pattern becomes a “grooved” path like those in the Appian Way. Examine your behavior through the choices you make. Is looking at your cell phone constantly what you REALLY want to be doing or can you change that pattern and create a healthier one for yourself?

We CAN change ANY pattern if we want to strongly enough, but it takes a consciousness that will accept the change we desire. Release repetitive behaviors for moments throughout your day and examine what happens. Do you feel anxious? Nervous? Good! That is step one in the process of changing your mind! We ARE becoming our choices when it comes to our technology and this appears (to me) to be taking us into an uncertain future when it comes to our overall well being.

THE WAY BACK

“The way back” as I am calling this thought is to become “the captain” of your “ship of life”. As the captain YOU have the power to determine your course and how you will handle the “winds of fortune” – or the “gales of strife” – that come your way. If you have behaved in a certain way over the course of your life, your “grooves” are well established and cannot be easily changed. It IS possible, however, through effort, and an “open ended” consciousness, coupled with a deep seated desire to change your path – and fortunes – in life.

This way back is the RECOGNITION that change is necessary if you are to become happy, healthy and fit. I desire NOTHING more than to make my own unique contribution to life before I die and this is WHY I am writing in advance of getting my speaking career going. I know in my heart if I can change and become more flexible and adaptable in my OWN life, then I can discuss this subject with audiences in the future and perhaps save someone from unnecessary suffering in THEIR future. Remember that I wrote “change one thing in one person’s life today” on the first page of my website? This was so I could remember WHY I am doing WHAT I am doing everyday! I won’t mind creating a new “groove” in my subconscious if it embodies such a thought!

With this in mind I would like to pose a question to you. What are the “grooves” in YOUR subconscious? What do they encompass? If you know what they are do you need to change them? As in the wagon’s grooves on the Appian Way carved over the centuries, they remain to show us “where we have been” but do not yet tell us ANYTHING about “where we are going”! Isn’t that a wonderful thought?. As we age and experience both the joys and sorrows of life we either create ways to protect ourselves from further hurt or open more doors to experience the good that MAY come to us over time.

I built a wall around my heart 36 years ago when my wife left me in the summer of 1982 and I am STILL trying to find a path forward, through – or around – this wall. This is the biggest groove I know of in my life to date – not letting myself get close to people (especially a close relationship where I am asked to be vulnerable). I pray everyday that the work I am doing NOW will finally bring it down! What walls have you built in your own life and do they need to finally come down now? Only you can answer this important question as I am attempting to do in my own life. It is true: You teach what you most need – or want – to learn! This is why I say I am a STUDENT first because life has way of humbling us and finally getting our attention.

IN SUMMARY

It is very possible I will continue this line of questioning in my future writing going forward because I don’t see my thoughts on this subject ending with this particular discussion. I believe life is expanding exponentially and it is up to me to try and “stay up” with change. This is my primary job if I am to be – and remain – relevant in today’s world. Are you relevant and “up to speed” when it comes to HOW you are living your life or are you oblivious to the “grooves in you own life”?

Each new day brings with it the possibility of making changes to your life. If you resist change – you eventually die – maybe not physically but spiritually and emotionally. I want to live to my highest and best nature and so nothing is “ever off the table” and I am willing to examine whatever will bring me closer to joy, harmony, love, peace and prosperity. I am willing- are you? Let’s address the “grooves in our thinking and behavior” NOW so that we may have the best that life has to offer come into our experience. Are you ready? I KNOW I am!

Originally published on Healthy New Age. Reprinted with permission from Nicholas Prukop.

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.

Running on Empty

Nicholas A. DiNubile, MD/4 July 2018/ All MFN blog/

Planet earth really should be called the water planet. 71% of the earth’s surface is covered with water. Also, when you explore land, air, and sea, it becomes quite obvious that perhaps the most interesting world lies under the water. An ecosystem so diverse, expansive and fascinating.

It should be no surprise that water has an even more amazing impact on the human body where well over 50% is made up of water-moreso for some parts (blood 90%, brain 85%, muscle and skin 70%). It is no wonder why you can go many weeks without food but can survive only a few days without water. Water is an essential nutrient for optimal function of the human machine, yet most of us (estimated 75%) do not get enough. Most of us spend the day mildly dehydrated, approximately one quart low, something not good for your health.

Water is important to virtually every organ system in the body. It carries nutrients through the system and aids in purification, kidney function, bowel function, joint lubrication, cooling and temperature control mechanisms, and biochemical activity at the cellular level.

“Unlike an automobile, we don’t have an Empty/Full gauge and a red light that comes on when out tank is low”

Unlike an automobile, we don’t have an Empty/Full gauge and a red light that comes on when our tank is low. Thirst is usually the first sign that you are running dry but that sensation does not kick in until you already low on H20. Not a great alert system. So you need to stay ahead. Some signs of mild dehydration include daytime fatigue, dizziness, headaches and muscle aches or weakness. A 2% drop in hydration can result in problems with short term memory and concentration. If you exercise regularly you are even more prone to chronic dehydration. Air Conditioning robs your system of fluids as does air travel.

Water is also important for weight control. The body sometimes confuses thirst for hunger, partly because the thirst center is very near the hunger center in you brain. The result, if you are a little dry, you eat-not great for weight control. This is one reason to drink lots of water when you are trying to lose weight. You can often fool the hunger center. Even mild dehydration can slow down your metabolism also leading to weight gain. Water is the perfect weight-watcher beverage-zero calories, and if you drink enough, especially cold, it has a calorie burning effect! A great way to curb night snacking is to first brush your teeth and then drink a full glass of ice water-good for hunger pangs.

Also all beverages are not created equally when it comes to fluid replacement. Coffee, tea and sodas with caffeine don’t count. In fact they create, through their diuretic effect, a net fluid loss to your system, thus increasing dehydration. Also, they are often filled with naked calories (no nutritional value). Sports drinks are useful if you are exercising over one hour especially in hot weather or involved in endurance activities. Proper fluid intake and hydration is the key to preventing illnesses such as heat stroke in athletes especially in the summer months. This is a totally preventable cause of death in young athletes. Learn more about the science behind hydration from the Gatorade Sports Science Institute.

Your goal it a minimum of 8- eight oz glasses (2 quarts) of water a day. Try to get it in earlier in the day so that you are not visiting the bathroom all night. There may even be added health benefits to drinking a full glass of water upon awakening in the AM. A twist of lemon or lime removes some of the monotony. Bottled water has become the rage with over 700 choices worldwide and competition heating up for your dollars. It is a $7 billion industry in North American alone and more in Europe where they’ve been imbibing for years. There are even designer brands with vitamins, supplements and even oxygen. Adds for Fiji water remind us that the word SPA comes from the Latin “Salus Per Aquam” which means “Health By Water”. There are indeed touted purity and health benefits, none proven scientifically but I must admit that they do seem to taste better and go down a little smoother, although I usually stick with my home grown Eau d’ faucet. There are even water taste-testing competitions (International Water Tasting Awards) something I tried many years ago with my sister Linda (an early adopter water snob) to see if she could actually tell the difference between Philly tap and French bottled water. I’ll never tell the results!

If you are going bottled, be prepared to get out your wallet, especially in some restaurants where waiters are pressured to sell more (at 300-500% mark up). Some fancier restaurants and hotels even have “water list” menus and a water sommelier, an aqua expert, to help with your choices, before you take the plunge.

Spring, bottled or tap, to me is less important than being sure that you get enough. To learn more including the difference between purified, artesian, mineral, sparkling, spring and other waters, and even calculate your own fluid needs, checkout bottledwater.org or get your feet wet with these Fun Water Facts for Kids.

So, camel-up. Head over to the water cooler, not only for small talk, but also for big health gains.

Originally published on the Huffington Post. Reprinted with permission from Dr. DiNubile.

Nicholas DiNubile, MD is an Orthopedic Surgeon, Sports Medicine Doc, Team Physician & Best Selling Author. He is dedicated to keeping you healthy in body, mind & spirit. Follow him MD on Twitter: twitter.com/drnickUSA

Enough Protein?

Tammy Petersen/3 July 2018/ All MFN blog/

I am often reminded of when my son shared with me a discussion from his fifth-grade class. His teacher, who up until that point he had thought infallible, taught erroneous information about sources of protein. He knew the information was incorrect, but was afraid to offer his input for fear of being labeled a “nerd.” Now, many years later, I am still amazed at how many people do not have even a basic understanding of nutrition. I also think one of the most misunderstood aspects of nutrition is protein—especially protein needs of mature adults.

Proteins

Proteins are essential parts of organisms and are involved in virtually every process within cells. Many proteins are enzymes that catalyze biochemical reactions and are vital to metabolism. Proteins also have structural or mechanical functions, such as actin and myosin in muscle and the proteins in the cytoskeleton, which form a system of scaffolding that maintains cell shape. Other proteins are important in cell signaling, immune responses, cell adhesion, and the cell cycle. Proteins are also necessary in our diets, since we cannot synthesize all the amino acids needed and must obtain al the essential amino acids from foods. (Note: Amino acids are the building blocks from which proteins are made.) Through the process of digestion, ingested protein is broken down into free amino acids that are then used in metabolism.

Proteins contain 4 calories per gram. This is an average, as each protein is slightly different (range roughly 3.5-4.5). Of the 22 amino acids involved in human nutrition, 9 are termed “essential” because they cannot be made by the body and therefore must be supplied daily in the food we eat. The rest, which the body can synthesize, are called “non-essential.” The essential amino acids are leucine, isoleucine, valine, lysine, threonine, tryptophan, methionine, phenylalanine, and histidine. A complete protein is a source of protein that contains an adequate proportion of all of the essential amino acids for our dietary needs. This does not refer to the protein source only containing all the essential amino acids, but also containing them in adequate proportion for use by the human body. A source may contain all essential amino acids, but contain one in lower proportion to the others, making it an incomplete protein.

Most animal sources and certain vegetable sources have the complete complement of all the essential amino acids in adequate proportions. Generally, proteins derived from animal foods (meats, fish, poultry, cheese, eggs, yogurt, and milk) are complete. However, proteins derived from plant foods (legumes, grains, and vegetables) tend to be limited in essential amino acids. Thus, a variety of protein sources in the diet is one way of assuring that the body’s amino acid needs are met. All the essential amino acids can be obtained on their own from various everyday plant sources, which do not need to be combined in the same meal.

The Protein Digestibility Corrected Amino Acid Score (PDCAAS) is a method of evaluating protein quality based on both the amino acid requirements of humans and their ability to digest it. Complete protein foods that obtain the highest possible PDCAAS score of 1.0 are proteins from milk sources (caseinates), egg whites, and soy protein isolate. Other foods, such as amaranth, buckwheat, hempseed, meat, poultry, soybeans, quinoa, seafood, and spirulina also are complete protein foods, but do not obtain a PDCAAS score of 1.0.

Protein Consumption

When protein is metabolized, the nitrogen is released and flushed out by the kidneys. Comparing nitrogen IN (protein intake) with nitrogen OUT (in urine) is the standard method of determining whether a person is getting the right amount of protein. For adults, nitrogen-in should match nitrogen-out. If you are losing less nitrogen than you are consuming in food, you are retaining protein. Retaining protein is normal for kids who are growing or for someone who is building muscle through strength training. But, losing more nitrogen than you consume means protein-rich tissue (mostly muscle), is breaking down. There are many potential causes for this, such as illness, stress, or chronic inactivity.

The current recommendation for protein intake for healthy adults is 0.8 g protein per kilogram of body weight per day. This number was determined using studies on healthy young adults. But consider that body composition changes as people get older. Once adults pass the physical prime of their teens and 20’s, they lose an average of 10 ounces of lean body mass a year. This is mostly in the form of muscle tissue. Few people actually lose 10 ounces of weight a year. Instead, most gain about a pound a year, so the loss of lean tissue is masked. Another way to look at this is the average person gains about 1 pound and 10 ounces of body fat per year. This phenomenon, called sarcopenia, is derived from Greek words for “vanishing flesh.” This change in body composition contributesto impaired wound healing, loss of skin elasticity, and an inabilityto fight infection.

An article in the July –August 2006 Journal on Nutrition and Aging reported that data from published nitrogen balance studies indicate that, a higher protein intake of 1.0 – 1.3 g/kg/day is required to maintain nitrogen balance in the healthy elderly. The researchers proposed that contribution of muscle protein to whole body protein metabolism was significantly reduced with age and explained by reduced muscle mass and lower rates of myofibrillar protein turnover. Consequently, the contribution of nonmuscle protein, especially that of visceral tissue whose rates of protein turnover are known to be more rapid was proportionally greater with aging. This research suggests that higher protein consumption rates could compensate for the decrease in availability of muscle amino acids and spare the muscle mass. Higher protein intakes for the elderly, especially the frail population, than those presently recommended for younger adults may minimize sarcopenia and in so doing protect against some of the health risks of aging.

To meet the recommendation of 0.8 g/kg/day for a younger adult, a 150-pound person would need about 54 grams of protein per day. To meet the minimum recommendation of 1.0 gram/kilogram body weight for the older adult (> age 50) a 150-pound person would need about 68 grams of protein per day. An ounce of lean meat, chicken, or fish has about 7 grams, a cup of low fat milk 8 grams, an egg about 6 grams, and an ounce of cheese about 6 grams. If the person ate two 4-ounce servings of meat per day plus an egg or glass of milk, then his/her total protein would be about 68 grams.

The diet of an older adult that contains a large amount of bread, pasta, cooked vegetables, juices, and sweets could easily end up being low in protein. Diets of any age group that consist mainly of fast foods or processed foods are often lacking the adequate amount of protein. As a fitness professional, you are likely far more conscious of the amount of protein that you consume than are your clients. Don’t neglect educating your clients in this area using specific examples and information. Don’t assume that if you tell a client they need a specific number of grams of protein per day that they will manage to consume that amount. Give them some examples and educate them on protein sources!

Tammy Petersen, MSE, is the Founder and Managing Partner for the American Academy of Health and Fitness (AAHF). She’s written a book on older adult fitness and designed corresponding training programs. SrFit Mature Adult Specialty Certification is used nationwide as the textbook for a college based course for personal trainers who wish to work with mature adults. SrFit is also the basis for a specialty certification home study course that qualifies for up to 22 hours of continuing education credit with the major personal trainer certification organizations.

Sources

Hoffman, Jay R.; Falvo, Michael J. (2004). “Protein – Which is Best”. Journal of Sports Science and Medicine 3 (3): 118–30. http://www.jssm.org/vol3/n3/2/v3n3-2pdf.pdf. Retrieved 2010-6-08
J.A. Morais. J Nutr Health Aging. 2006 Jul-Aug; 10(4):272-83.
“Protein in diet”. Medline Plus Medical Encyclopedia. U.S. National Library of Medicine and National Institute of Health. September 2, 2003. http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm. Retrieved 2010-6-08.
“Quinoa: An emerging “new” crop with potential for CELSS (NASA Technical Paper 3422)” (PDF document). NASA. November 2003. http://ntrs.nasa.gov/archive/nasa/casi.ntrs.nasa.gov/19940015664_1994015664.pdf. Retrieved 2010-06-09.
Schaafsma G (2005). “The Protein Digestibility-Corrected Amino Acid Score (PDCAAS)–a concept for describing protein quality in foods and food ingredients: a critical review”. Journal of AOAC International 88 (3): 988–94. http://www.ncbi.nlm.nih.gov/pubmed/16001875. Retrieved 2010-6-08.
“Tips and Resources: Vegetarian Diets”. USDA. http://www.mypyramid.gov/tips_resources/vegetarian_diets.html. Retrieved 2010-06-09.

Member Spotlight: Certified Older Adult Trainer and Cancer Exercise Specialist in Torrance, CA

MFN/28 June 2018/ All MFN blog/

Name: Trent Mitchell
Location: Torrance, CA
Website: FitnessCoach4U.com
Occupation: Fitness Professional, Co-Owner of Mitchell Fitness Systems

Food for Thought

Kama Linden/27 June 2018/ All MFN blog/

One of my “day jobs” is working “background” on various films and TV shows filming in New York. To give an example of a typical today on a set, I’d like to use the phrase “hurry up and wait”. Sometimes we have to get there by a certain time, which is usually very early in the morning on very little sleep. We check in, then we have to get dressed, have make-up and hair done, have photos taken of us on phones which will be sent to various departments for “approval”, and then we literally just sit around and wait.

Sometimes, when I’m working with my car, it means that I’m going to either be sitting in my car for long periods of time by myself, or possibly sitting around inside a basement, church, etc.

During this time where asked to stay in something called “holding” as described above, where there’s very little to do if you did not bring something to read, or there is no WiFi to work on your computer. We do end up talking, or checking messages on our phones, but mostly, we are confined to our small space except for being allowed to go to something called “crafty”, as we may be called at any moment to work on set.

“Crafty” is basically a table under a tent filled with plenty of food. Some are healthy, and some are not. You’ll see lots of coffee pods in various flavors that work in a Keurig or similar machine. There will be lots of candy, cookies, and other sweet treats that will satisfy a sweet tooth, and then lead to a sugar crash. But if you look carefully, there are many healthy options to choose from under the tent.

Typically, many people will go for the carbs, and simple sugars, but if you are conscious, one will also see that there many delicious foods that are easy to grab such as, cut bell peppers, fresh mango slices, celery, carrot sticks, pita bread, hummus for dipping, small sandwiches, oranges and bananas… One can make peanut butter or almond butter sandwiches, and although I like my coffee, having more than one would not be a good idea, so I switch to herbal tea and water for the rest of the day.

The trick to eating on set, vacation, or even a party, is training yourself to decide what is healthy and what is not. Training yourself to decide what is satisfying in the long run that will give you true energy, as well as nutritionally. If you need such a sweet fix, having a piece of watermelon or cut mango is way more satisfying then say, a cookie or a big piece of cake — that doesn’t give long-lasting energy, has less nutritional value, and doesn’t fill you up the same way as fruit. And adding a small protein will also satiate you longer than simple sugars.

I derive enjoyment from mangoes, watermelon, veggies that are cut for me, vs. candy and cookies, knowing this type of sweetness is more satisfying, nourishing, and will fuel my workouts when I finish, even when I am sitting around in holding in the rain.

Also, there is a beauty in eating from a color palette. Having red, such as red peppers and watermelon; orange — baby carrots; yellow — pre-cut peppers and mangoes; green — celery, spinach, lettuce, honeydew; blue — blueberries; purple — beet juice (which is made for us in a juice press or machine). It’s so much more satisfying than having your typical beige and brown food (unless you include hummus and almond butter!).

On the second day of last week’s project, I knew that basically they were just using my car and not me. So I took the liberty of walking up and down the block many times, which had a nice incline, but staying close to set in case I was suddenly called.

Granted, I did do my yoga workout that morning, and lifted my weights similar to the weight workouts found in Healthy Things You Can Do In Front of the TV for Chest, Rows, Biceps, Triceps, and a few abdominals, as well as Rear Flies and Chest Flies. But I did want to supplement my workout with a little bit of cardio, so I had been walking up and down the hill attempting to get a little bit of my cardio in that day while the sun was out, and the air was fresh.

It also inspired me to write this article.

Although there is “crafty”, there will also be a fully catered lunch. Like “crafty”, there are also many healthy and unhealthy to choose from. Many folks will go for the meat, and many will go for the sweet cakes at the dessert table, as they do look pretty. However, if you look at my plate, you will see: brown rice, spinach, swordfish, and grilled vegetables. I opted out of dessert, because I know that there will be “crafty” later on, where the be plenty of cut fruit and other treats for me to partake from.

Speaking with the crew on set that day, as well as other actors in holding, many of them want to work out, and don’t have the time. Hence why the exercises in Healthy Things You Can Do In Front of the TV are so important. Even just choosing a few of them while you’re on a break or in holding can be done while you’re sitting down, such as the leg lifts while you’re in a chair, or standing leg lifts holding the chair back, simple or 1 legged squats, or even lunges. These are all things you can do when you’re cramped up in a small space or in between takes. The crew, who need to lift a heavy equipment could do things like “roll downs”, Warrior 1 and 2, forward bending stretches with one leg forward, using the equipment as a props to help them stretch the tight hamstrings. It is very important to keep your hamstrings in check so that your lower back does not give way when lifting heavy equipment, or wearing a camera on a shoulder harness.

In closing, when presented with many options, and perhaps even too many options to eat, try to choose the options that provide the most color to your plate, as well as choose the options that will fuel and nourish your body, versus just fill your stomach!

Kama Linden has been teaching fitness for over 2 decades. She has taught strength, step, pilates, vinyasa yoga, senior fitness, and has worked with clients and students of all ages and fitness levels. She is certified by AFAA Group Exercise and NASM CPT, as well as 200 hour Yoga. She has a BFA in Dance from University of the ARTS. Her new book, “Healthy Things You Can Do In Front of the TV” is available on Amazon.com, and will soon be available on BN.com, and Kindle. Visit her website, bodyfriendlyoga.com

Active Living for Seniors and Nordic Walking

Diana Oliver/23 June 2018/ All MFN blog/

Healthcare professionals working with older adults are routinely prescribing walking, as part of rehabilitation and overall health and wellness programs. There are over 100 research studies identifying health benefits of adding specialized poles to any walking routine. Due to the improved balance, posture, reduce impact off painful joints and improved mood and confidence health, this accessible and affordable activity, urban poling, and especially the use of Urban Poling‘s unique ACTIVATOR™ poles, has become a popular choice for persons requiring help with stability and balance, as well as for older or perhaps less active adults. The ACTIVATOR™ poles are the only ones like it available on the market which have been co-designed by an occupational therapist for maximum safety, comfort and effectiveness, as well as reducing the factors related to falls. —Dr. Agnes Coutinho

Research Benefits

Evidence based research relating to older adults clearly identify poling, with the proper training, as a healthy activity suited for improving quality of life. Proven benefits include:

Increase balance & stability
Increase in mobility
Improve posture
Reduce impact off lower extremity joints
Improve gait speed
Improve strength (poling can engage up to 90% of your muscles)
Increase confidence

Short-term and long-term effects of Nordic Walking training on balance, functional mobility, muscle strength and aerobic endurance among Hungarian community-living older people: a feasibility study. Balance, functional mobility and aerobic endurance significantly improved in the Nordic walking group. This study showed that Nordic Walking is a simple, well–tolerated and effective physical activity for older people in Hungary.¹

Effect Of Walking Poles On Dynamic Gait Stability on the Elderly. Texas Women’s University study, which concluded that walking poles provided increased gait stability at both preferred and fast speed.²

Effects of Nordic walking compared to conventional walking and band-based resistance exercise on fitness in older adults. While all modes of exercise improved various components of fitness, Nordic walking provided the best well-rounded benefits by improving upper-body strength, cardiovascular endurance, and flexibility. Therefore, Nordic walking is recommended as an effective and efficient mode of concurrent exercise to improve overall functional fitness in older adults.³

The effects of pole walking on health in adults: A systematic Review. The effects of pole walking (PW) on cardiorespiratory fitness were most extensively studied. The most frequently examined psychosocial measure was quality of life. All studies reported at least one beneficial effect of PW compared with the control group. The results of this systematic review indicate that PW programs have some beneficial effects on both physical and psychosocial health in adults with and without clinical conditions.⁴

Diana Oliver is a dynamic business professional with a extensive background in marketing, sales and fitness. She has a passion for promoting the many health benefits of Urban Poling, which stems from her personal experience. Diana combined Urban Poling with other positive lifestyle choices to regain a healthy weight and improve her cardiovascular health following two strenuous pregnancies. Her positive recovery has instilled a drive to help change the face of health care in Canada. In 2012, she became a certified urban poling instructor and taught classes in her own Pilates business. In 2014, became a partner in Urban Poling Inc.

References

(1) Viraq et al., 2014

(2) Kwon, Silver, Ryu, Yoon, Newton & Shim, 2006 (unpublished)

(3) Takeshima et al., 2013

(4) Fritschi et al., 2012.

The information in this article is not intended to replace existing rehabilitation programs. The testimonials are those of independent therapists and are not a guarantee of results. The consumer should not rely solely on this publication but should also consult their physician or therapist. Urban Poling Inc. and its employees and representatives do not accept any liability for the information contained in this publication or any damages.

Does juicing really “detox” the body?

Dr. Joel Fuhrman/20 June 2018/ All MFN blog/

Anything that promises detoxification sounds a little questionable – like products that claim to “pull toxins out of your system” or “cleanse the liver.” The body does have detoxification mechanisms that are working all the time, and both healthful eating and intermittent fasting can accelerate those processes. Several-day juice “fasts” are one way to tap into the benefits of intermittent fasting and enhance removal of toxins from the body, because the body enhances the removal of toxins when not digesting food and burning more fat for its energy needs. Our fat supply stores toxins, and when we lose body fat we release more toxic waste simultaneously. The body also needs adequate phytochemical and antioxidants for the liver to most effectively process fat-soluble toxins so they can be excreted via the urine.

Get into the catabolic phase

We’re always either in a fed state or a fasting state; you’ve likely read about the anabolic and catabolic phases of digestion in my books or articles that discuss toxic hunger. When we are eating, digesting, and absorbing nutrients from food, we are in the anabolic phase; think of it like filling your car’s tank with gas. That is followed by the catabolic phase, between meals, in which our energy needs are met by burning energy that we stored during the anabolic phase.

The catabolic phase is when most healing and self-repair happens, and there is evidence that prolonged time in this fasting (catabolic) state has significant health benefits. Also, these benefits don’t necessarily require an extended, several-day water fast, which is difficult for most people to commit to.

I always say, the longer you live in the catabolic phase, the longer you live. Here’s why: Being in a fasting state shifts the body’s cells away from growth, and instead toward a mode of maintenance and repair.^1,2 This repair mode is associated with a reduction in insulin and insulin-like growth factor-1 (IGF-1) production; two hormones that play a huge role in health and longevity.^3,4 These hormonal changes lead to reduced inflammation, improved insulin sensitivity and stress resistance, slower cell growth, improved immune function, and reduced oxidative stress.^5,6 Fasting also stimulates autophagy, an important self-repair process. Autophagy removes damaged components from cells and tissues.⁷

Eating right is already detox; calorie restriction enhances the benefits

On a cellular level, many dietary phytochemicals – such as isothiocyanates derived from cruciferous vegetables, sulfur compounds from garlic and onions, and carotenoids from a variety of colorful produce – drive the production of enzymes that enable the excretion of carcinogens and other potentially harmful compounds. This detoxification system counteracts oxidative stress, inflammation, and DNA damage.⁸ Eating right, in itself, enables valuable detoxification mechanisms.

Caloric restriction adds to this, and has been the one intervention that extends life in a number of different species. Adding periodic calorie restriction to an already nutrient-rich diet could intensify the body’s ability to heal and repair by extending the amount of time in the fasting repair mode and reducing growth-related signals.⁴ It also can enhance the breakdown and excretion of fat-soluble toxins; lowering the body’s toxic load.

Intermittent fasting

Intermittent fasting or a juice detox could also be a warm-up to incorporating occasional water fasting. Back in 1995, in my book, Fasting and Eating For Health, I discussed my experience of how fasting improved health parameters in my patients. I also co-authored a series of case reports documenting remission of autoimmune diseases following supervised fasting.⁹ More recently, fasting has been shown to have dramatic regenerative effects on the immune system. Studies over the past few years in animals and humans have suggested that fasting signals the immune system to discard old and damaged cells and generate new cells by increasing hematopoietic stem cells. The reduction in IGF-1 signaling was a necessary factor in this immune boosting. ^6,10

Intermittent fasting – usually by reducing calorie intake dramatically a few days per week – is a method for getting some of the benefits of longer-term fasting. Human studies on intermittent fasting suggest it improves insulin sensitivity and promotes weight loss.^2,11,12

I recommend incorporating a juice detox into your life, with vegetable juices plus one salad per day for several days, to act as a method of intermittent fasting, to slow aging and prolong lifespan as an easier alternative to water fasting. Water fasting has a rapidly decreasing effect at removing toxins, as nutrients necessary for the removal also decrease as the fast progresses. Also, juice fasting enables the participants to continue to work and is safer, compared to water fasting, as it prevents dehydration, loss of electrolytes and fainting. It is also compatible for people who must remain on medications, so almost anyone can participate.

Tips for juicing wisely

Figure out a timeline you’re comfortable with. You may want to try juicing one day a week, or you may want to try a week-long juice cleanse.
Juice should be mostly vegetables, not fruit. Apple juice with a little kale added doesn’t bring much benefit. The maximum amount of fruit in a vegetable juice should be one serving of a low-sugar fruit, such as green apple or berries. The rest should be nutrient-rich vegetables, leafy greens in particular. Lemon and lime juice can be added to flavor your juice without counting toward the fruit serving. Include cucumber, lettuce and celery juice, along with carrots, beets, and some leafy cruciferous greens such as cabbage, kale or bok choy.
Follow it up with a health-promoting diet. A few days of juicing can be a great way to reset your taste buds and jumpstart a new, healthful, nutrient-rich diet. However, there is no health benefit of trying to use a juice cleanse as temporary detox, just a break from an everyday junk food diet. This only works if you stick with a Nutritarian diet for the rest of your life, incorporating some juicing and caloric restriction episodically.
If you have a serious medical condition or are on any medication, consult a physician before starting a juice detox.

Originally printed on DrFuhrman.com. Reprinted with permission from Dr. Fuhrman.

Dr. Fuhrman is a board-certified family physician specializing in nutritional medicine. He is President of the Nutritional Research Foundation and the author of 6 NY Times bestselling books, including The End of Heart Disease. Visit him at DrFuhrman.com.

References

van Niekerk G, Hattingh SM, Engelbrecht AM. Enhanced Therapeutic Efficacy in Cancer Patients by Short-term Fasting: The Autophagy Connection. Front Oncol 2016, 6:242.
Mattson MP, Longo VD, Harvie M. Impact of intermittent fasting on health and disease processes. Ageing Res Rev 2017, 39:46-58.
Pan H, Finkel T. Key proteins and pathways that regulate lifespan. J Biol Chem 2017, 292:6452-6460.
Solon-Biet SM, Mitchell SJ, de Cabo R, et al. Macronutrients and caloric intake in health and longevity. J Endocrinol 2015, 226:R17-28.
Longo VD, Mattson MP. Fasting: molecular mechanisms and clinical applications. Cell Metab 2014, 19:181-192.
Cheng CW, Adams GB, Perin L, et al. Prolonged Fasting Reduces IGF-1/PKA to Promote Hematopoietic-Stem-Cell-Based Regeneration and Reverse Immunosuppression. Cell Stem Cell 2014, 14:810-823.
Mattson MP, Allison DB, Fontana L, et al. Meal frequency and timing in health and disease. Proc Natl Acad Sci U S A 2014, 111:16647-16653.
Stefanson AL, Bakovic M. Dietary regulation of Keap1/Nrf2/ARE pathway: focus on plant-derived compounds and trace minerals. Nutrients 2014, 6:3777-3801.
Fuhrman J, Sarter B, Calabro DJ. Brief case reports of medically supervised, water-only fasting associated with remission of autoimmune disease. Altern Ther Health Med 2002, 8:112, 110-111.
Wu S. Fasting triggers stem cell regeneration of damaged, old immune system. In USC News, 2014 [http://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/]
Antoni R, Johnston KL, Collins AL, Robertson MD. Effects of intermittent fasting on glucose and lipid metabolism. Proc Nutr Soc 2017, 76:361-368.
Tinsley GM, La Bounty PM. Effects of intermittent fasting on body composition and clinical health markers in humans. Nutr Rev 2015, 73:661-67