CARDIO OR STRENGTH TRAINING?

I hate to pit one against the other. Both is certainly best. But if you only do one, it should be the strength training. Why?

Cardio training typically happens upright - walking, hiking, jogging, elliptical or on a bike non-weight bearing. These are good forms of exercise and we should do them. However, because most of these are performed upright they do not move the body through full ranges of movement and therefore do not develop truly functional strength & flexibility. Yes, you will develop good cardiovascular health, but we have to bend, squat, lunge, push, pull, get up, get down, and balance in real life.  

As we age we all want to maintain our quality of life - continuing to do the activities we have always enjoyed such as gardening, recreational sports, outdoor activities and the simple chores of life. We want to maintain our independence as long as we can. Losing our strength may be the single greatest factor in maintaining this independence. Nobody wants to feel trapped in his or her body.

Benefits of strength training:

• The Muscle-Fat Connection: Physical inactivity causes a loss of about 5-7 pounds of muscle per decade. This loss creates a 2-5% loss in metabolic rate per decade, which leads to gradual gains in fat. This weight gain and its connection to disease and loss of strength can destroy one's quality of life. A basic 3 month strength program can add 3 pounds of muscle, a loss of 4 pounds of fat while consuming 15% more calories in older populations (Campbell 1994).
• Osteoporosis Prevention: A Tufts University study found that strength training not only slows bone loss but even in our latter decades of life adds bone density.
• Arthritic Pain: The same study from Tufts University found that strength training decreased arthritic pain because it helps to lubricate and nourish the joint and develop strength around the joint to provide more stability and support.
• Glucose Metabolism: Glucose metabolism decreases with age making us more susceptible to diabetes. A four month strength training program has demonstrated an increase of 23% in glucose metabolism in older populations (Hurley).
• Functional Strength & Flexibility: Strength training develops balance which can help in preventing falls. It develops a body that can move in all ranges of movement.
• Cardiovascular Improvement: Strength training can be used in a circuit that keeps the heart rate up and kills two birds with one stone. 
• Confidence: Often, as we age, we lose confidence to move.  We stop moving. This creates a downward spiral in every measurable health index. If you don't use it you will lose it.  Very simply strength will give you more confidence to keep moving and the ability to. The end result is you will maintain and improve every measurable health index.

What should you do? Two days a week push and pull, squat and lunge. Do three sets of 10-15 per exercise and piece the workout together as a circuit and keep your heart rate up!  If you need some more specific ideas... let me know.       

To your health,

Julian

HOW TO PUT A PLATE TOGETHER

The basic daily habit of putting together a healthy plate is vital to good health. With so many Americans suffering from poor health, exercise is a the forefront of many people's minds - but even more important is making poor food choices.

Think of your plate in thirds. One third is protein: fish, poultry, pork, beef, eggs, dairy, nuts and beans. A simple way to remember this rule is any animal product + nuts and beans. The second third should consist of starchy carbohydrates: beans, sweet potatoes, beets, butternut squash, quinoa, whole grain rice, pasta, bread, and cereal. The final third includes vegetables and fruits.  

How much of each should you eat? First of all, serve your meals on a salad plate - you will eat less. For each third of your plate, serve about a handful, palm or fist size of food. No seconds. Now you are thinking, "But what if I am still hungry?" No problem - eat a salad, fruit salad or fruit and even all three if you like. The salad and/ or fruit is water- and fiber-dense and will satiate you and continue to nourish you. Salad and fruit also serve as necessary ruffage to clean your digestive tract and prevent colon cancer.

When possible, purchase products that are local, organic, antibiotic-free and in season. This is best for your health and for the environment. In season, local produce is more nutrient dense and tastes better. Don't forget to consume a variety from each group. The more variety and color, the more overall nutrients you will deliver to your 300 billion cells.  

Make your home a sanctuary of healthy foods! No processed junk foods in the house. And when it comes to Thanksgiving, Christmas, birthdays and other parties. Enjoy these festive times! There are 365 days in a year and the 20 or so holidays and parties are not the cause of our health problems. So take these simple tips, enjoy a great plate of food and improve your health.

To your health!
JULIAN

5 TIPS FROM HARVARD’S SCHOOL OF PUBLIC HEALTH

Stay Active 

The body simply needs regular physical activity. Thirty minutes of walking 5 days a week can be enough. It does not even need to be all at once. Ten minutes before work, ten minutes at lunch and ten minutes after work! 

Go With Plants

Eating a plant-based diet is healthiest. Make at least half of the food on your plate vegetables and fruits. Steam vegetables and add healthy oils afterward for flavor. Get most of your protein from beans, nuts and seeds.  

Pick Healthy Protein Sources

Beans and nuts are the best choices followed by fish and chicken. Avoid processed meats - bacon, cold cuts, and hot dogs which have a strong link to an increased risk of heart disease and colon cancer. Limit red meat - beef, pork, lamb - to twice a week. 

Make Your Grains Whole Grains

Grains are not essential for good health. What is essential is to make any grains you eat whole. Eating whole grains (brown rice, whole wheat breads, whole grain cereals, whole grain pastas) in place of refined grains (white rice, white breads, processed cereals, white pasta) makes it easier to control weight, lower the risk of heart disease and diabetes.  

Drink Water, Coffee, or Tea

What you drink is as important as what you eat. Water is the best choice. Both tea and coffee have health benefits. Avoid drinking your calories. Sugary drinks are the worst choice because they add calories devoid of nutrients. Sugary drinks lead to weight gain and increase the risk of both diabetes and heart disease. Limit both dairy and juice. Moderate alcohol consumption may have health benefits but it is not for everyone and there is no need to start.  

To your health,

Julian

REAL FOOD IS SELF-CORRECTING

You have a diet, whether you choose to follow it it consciously or not, simply because you choose which foods to eat.  A study in the Journal of the American Medical Association examined two different diets. 

Diet number one simply instructed people to choose foods only from the following groups baked/grilled meats, vegetables, fruits, whole grains, nuts, and olive oil. Diet number two gave specific percentages and calorie amounts to follow regarding fats, carbohydrates, and proteins. 

In order to follow this diet, group one simply chose foods from the list provided.  Group two spent their time thinking, dividing, measuring, calculating, and recording.  

In the end, the group one ate fewer calories, lost inches, and dropped pounds. Why did this happen?  Because "real food" is self correcting.  When we eat whole foods our hunger drives are healthy and appropriate and naturally keep us satiated because we are getting the right amounts of protein, fats, carbohydrates, fiber and water.  Even more important is the fact that you are delivering the nutrients our 3 billion cells crave and we need to have a healthy life.

When you are eating, "real food", you don't have to obsess about counting calories or measuring your servings.  Certainly counting calories and measuring servings can help one achieve one's healthiest body weight and it could be a good practice for a short period of time but it would be very difficult and not enjoyable for a lifestyle.  Further counting calories does not guarantee or necessarily motivate one to eat healthfully.  It simply helps one get the right amount of calories which is only a piece of the nutrition puzzle.  Remember real food is self correcting and truly healthy. 

• Group one consumed on average 32 grams of fiber a day compared to group number two at 17 grams per day. 
• Group one ate higher levels of healthy fats (nuts, olive oil) - these fats are high in Omega 3 fatty acids which reduce inflammation and disease as well as help one feel satiated - group two ate more refined carbohydrates and less fat which leads to over-eating.
• Group one ate more than two times the amount of vegetables and fruit as compared to group two.

So keep it simple and eat "real food" - vegetables, fruits, beans, nuts, seeds, whole grains, and lean baked/grilled meats,poultry and fish.  "Real food" delivers nutrients to your cells, the basic unit of life, preventing disease and improving quality of life.

To your health,

Julian

AM I IN GOOD SHAPE?

In America we often equate fitness with appearance or a body weight. But true fitness is not a shape or a number on a scale. 

The American Council on Exercise has identified four tests that give a true indication of fitness - demonstrating whether your body is functional. A functional body is a key to maintaining a high quality of life, sustaining the ability to continue doing the daily tasks and recreational pleasures that you enjoy.  

A functional body can also move freely in all planes of human movement. Oftentimes, as people move decade by decade through life, daily tasks become more and more difficult. Unfortunately, that often translates into people not continuing to participate in many of the recreational activities often enjoyed in earlier decades.

So... what are the four tests??? 

Cardiovascular Endurance 
Cardiovascular endurance is a test of the ability of the heart and lungs to deliver oxygen throughout the body. You should be able to complete 1 mile in 12 minutes or less before the age of 60, and 14 minutes or less after the age of 60. 

Muscular Strength and Endurance 

The muscular strength / endurance test has two parts. First is a push-up test, which tests upper body strength and endurance. Males should be able to complete 2 sets of 15 push-ups with a moderate rest period of not more than a minute. Females should perform the same test, but with a modified push-up. 

The second part tests the lower body's strength and endurance. It involves 2 sets of 20 leg lunges on each leg with a moderate rest period of not more than one minute. 

Core Strength

Core strength involves the musculature of the midsection of the body which includes postural muscles, abdominal muscles, and oblique muscles. The body is a chain consisting of three parts - upper, middle and lower. The core being the middle link in the chain is the key two a functional body because when the middle link is weak the other links become less functional. 

The core test is called a plank.  In the plank position you assume the prone position, resting on your forearms, then push up onto your toes, so that your body is like a flat board.  You should be able to hold this position for 30 seconds, without allowing the hips to sag or rise above the shoulders. 

Flexibility 

Can you touch your toes?

Examine yourself and see if you are fit. Turn your mind set away from the cultures obsession with appearance and get in true shape. If you struggle with some or all of the tests do not get discouraged. The body is an amazingly designed machine that adapts quickly to challenges. 

So, get started by attempting these tests every other day for a total of 3 days a week. You will be amazed how quickly the body adapts. Ultimately, you will develop a body that is functional... and a body that is functional improves your quality of life!        

To your health,

Julian

THESE LUCKY 7 FOODS FIGHT CANCER

We know more about what not to eat than what to eat. We know to avoid processed meats, pre-packaged salty foods, sugar (especially sugar hidden in beverages), and too much meat (especially red meat). 

However, the research is clear a diet rich in plant foods lowers the risk of cancer.

According to WebMD these are our best seven cancer fighters.

1. Garlic - Really, it is all the allium family which includes onions, leeks, chives and scallions. Don't waste your money on supplements - the best way to get the cancer fighting sulfur compounds from the allium family is to eat them. It is a great addition to pesto - which can be made with basil, parsley or spinach, then tossed with whole grain rice or whole grain pasta. Look for ways to add other alliums to salads and soups. If you find garlic harsh, then its flavor can be toned down by mincing and allowing it to sit for 15 minutes.  

2. Broccoli - Broccoli is definitely a beast at fighting cancer, according to the World Cancer Research Foundation and the American Cancer Institute. Broccoli is a part of the cruciferous family which includes kale, cauliflower, and cabbages. Google cruciferous veggies to find many more examples to add to your meals. Again, it is a sulfur compound in these cruciferous veggies that is the real fighter against cancer. Try it and other cruciferous veggies steamed, stir-fried with olive oil and garlic, raw or slightly steamed and dipped into olive oil, salt, and garlic - or even in a smoothie or juice. 

3.  Tomatoes - The red color of tomatoes comes from a compound called lycopene. This chemical has been found to stop cancer cells from growing in the lab. It appears to target breast, lung, prostate, and endometrial cancers according to the American Institute of Cancer Research. Canned, cooked tomatoes are best so make some with whole grain pasta, whole grain rices, soups, and chili. Watermelon, pink grapefruit and red bell peppers are other sources of lycopene.  

4.  Berries - Strawberries and black raspberries have been found to slow colon cancer; strawberries, blackberries, raspberries, and blueberries appear to fight lung, mouth, esophageal, and stomach cancers. Enjoy them all when they are in season, and buy them frozen for the rest of the year to make smoothies.  

5.  Carrots - Cooked carrots are best, but don't cook them too much. Steam or slightly boil them to get the best cancer fighting from this root vegetable. Carrots are believed to fight cervical cancer. Add them to soups, enjoy as a side, or steam several and put them in a mason jar with olive oil, vinegar, sea salt and garlic.   

6. Spinach - Cancer-fighting lutein is found in all dark leafy green plants, but spinach remains the star. Use spinach and other dark leafy greens for salads, stir fry with garlic, steam and add to smoothies. Try a banana, handful of frozen pineapple and a few handfuls of spinach. Blend with a glass of water and enjoy!  

7.  Legumes - Beans are simply a super food, thanks to their high fiber content. There are huge varieties, which include black, red kidney, cannellini, fava, lentils, black eye peas, garbanzo and on and on. They are very inexpensive canned or dried. They are also high in fiber. Beans are easy to use as a side, add to a soup, or blend and make dip with some garlic for some of the other veggies on this list.  

The best medicine we know to fight cancer is avoiding the toxic foods mentioned earlier and focus on including these seven each day or at least several times through the week. It is important to keep one's weight under control as cancer is more prevalent in those who are overweight. Therefore, eat these "Lucky 7" and exercise regularly it is truly your best medicine to fight cancer!  

To your health,

Julian

WOULD YOU LIKE TO TAKE A NAP?

We are Americans. We value hard work and when we stop working we feel guilty, we believe we are falling behind, others are getting ahead, we will be viewed as lazy or lacking drive and ambition.  

However, there are many benefits to a nap and it is truly part of our physio-logical make up. We have hormones that control whether we are awake or asleep. In general between 1 and 4 pm or 12 hours from the midpoint of night's sleep our sleep hormones are winning but we fight this physiological need in the name of productivity.  

Physiologically, sleep is an active restorative process. Research conducted by NASA, with astronauts, found that a nap of 26 minutes improved productivity by 34%. Southern Europeans in Italy, Spain and Greece have taken advantage of the nap for centuries. 

Sardinia, Italy is a Blue Zone - meaning that the people there have a centenarian rate 30% higher than the rest of the world. The Sardinian men are the longest living men on the planet. They are physically active. They eat a diet of 40%+ fat - good fat derived from olive oil, meat and dairy from free roaming sheep and cows that consume a diversity of grasses, producing a high level of omega three fatty acids which prevent disease. But among the factors that contribute to this long life is the Sardinians' habit of a daily nap! This restorative process is a stress reducer and the positive effect on stress levels is has a positive effect on length of life, compared to Americans and Northern Europeans.

Rules for the Nap:

• The duration of the nap should be 10 - 40 minutes
• The nap should be between the hours of 1 and 4 pm / or 12 hours from the midpoint of one's night sleep
• The temperature should not be too hot or cold in the room
• The room should be dark
• The room should be free from noise
• You should lie down
• Drink an espresso or some caffeine before the nap

Benefits of the Nap:

• Increased productivity
• Improved alertness
• Enhances performance
• Reduces mistakes
• Reduces accidents
• Has positive affects on those who suffer from night time insomnia
• Psychological benefits
• Reduction in negative stress hormone cortisol
• Improves learning and working memory
• Reverses information overload stress
• Prevents burnout
• Improves creativity
• Improves mood
• Saves money

Treat yourself to a nap daily or at least begin by trying to incorporate it several times a week. Plan it out and put it in your calendar. Consider your nap as important as eating healthfully and exercising regularly and as important as a scheduled meeting with your boss or client.

Take a lesson from the Sardinians: drink an espresso and take a siesta! 

To your health,

Julian

THE SHORTCUT?

When it comes to improving one's health, the most common hurdle is losing weight. Exercise is a factor and is important but often the biggest factor is one's food choices. We live in a culture where we are fed constantly the message that there is some "silver bullet" that can solve our eating difficulties. 

The reality is that there is no shortcut.  We must have discipline. Yep, I said it: we must have discipline. This is a hard word and many of us, when we hear it, may think there is no hope. But this is not true! We must have discipline but it is also helpful to have some keys to follow.  Here are four keys to follow that will help you improve your eating habits. 

• Make your home a sanctuary. In your home, do not have any non-foods. Your refrigerator and cabinets should be full of whole foods - green veggies, a diversity of colored veggies, fruits, beans, nuts, seeds, whole grains, potatoes and finally some animal products (dairy, beef, lamb, poultry, fish).
• If you are going to be traveling or you are going to have a crazy American day, running everywhere, then plan ahead. The night before, pick your restaurant out and go to the menu and pre-determine the healthiest choice you can make. Drink only water. Then communicate to a friend, family member, co-worker your decision to provide accountability. By doing this you are not showing up hungry and deciding at that moment but you have already made your decision.
• If you are going to be traveling or you are going to have a crazy American day running everywhere then plan ahead.  Make at home the night before a healthy portable meal and or snacks. Bring water! 
• If you make 1, 2, and 3 your lifestyle discipline - then on a date night, a special occasion, holiday, or celebration don't worry about it and celebrate free from guilt. If you have 30-50 splurges a year you will be healthy. Get 300+ days of eating healthy and you will be healthy.

It just takes a little bit of discipline.  And as we all know small bits of discipline in life add up. So, get disciplined and take the four tips and make them part of your life!  

To your health,

Julian