How Strength Training Keeps Women Young

August 22, 2008 | 6 Comments

Women who do not strength train lose about 5 pounds of muscle every decade of their adult life. And they replace it with fat … that is, about 15 pounds of fat per decade.

No longer a men’s only sport, women today are participating in strength training and proving that they are just as capable as men of developing strong muscles. In fact, strength training is important for everyone and women should train the same as men. Take a look at this video of Natalie Wolfolk.

Ladies, if you won’t even consider strength training for fear that you will develop big burly muscles, I beg you to put all fears aside. Strength training for women leads to strong and shapely muscles, not big manly ones. This is due to the fact that women have lower testosterone levels than men. Women will only get bulky by using steroids or pro-hormones.

Strength training builds muscles, but that’s nothing compared to what it does for your health.

Strength training helps you stay young. A strength training study led by Miriam Nelson, Ph.D, author of “Strong Women Stay Young,” which involved women aged 40 to over 60, concluded that the women, after only one year of weight training, were physically 15-20 years younger. These women lost their fat and replaced it with muscle, and their strength tests matched those of women in their 30’s and 40’s. Without reading any further, this alone should tempt you to start a strength training program, such as this one over at StrongLifts.com. Strength training may be the best anti-aging defense available.
Weight lifting, combined with cardio and good nutrition, is possibly the best way to lose weight. Quite simply, muscles burn fat! The more muscle you have, the more calories will be burned. Each pound of lean muscle mass burns 35-50 calories per day. Cardio alone is not enough. Following a good cardio workout, your body will continue to burn calories for half an hour. Strength training does much better! Your body will continue to burn calories for up to two hours following a good strength training workout. Adding cardio to your workout schedule will help you burn fat faster and allow you to eat more. Take note though, when you weigh yourself, your scales may tell you that your weight hasn’t changed. That is because muscles weigh more than fat. It is possible to go down in clothing size while your scale is reading the same weight.
Adding muscle increases metabolic rate. As we age, our metabolism slows down, and as a result we start to lose muscle mass, we lose bone density, and we gain fat. As muscle is lost, fat takes over. It is important to keep muscle mass up so as to combat that nasty cellulite that so easily forms on our thighs and our glutes.
Strength training will increase bone density thereby making your bones stronger. Okay, ladies, it’s true. We start out with smaller muscles, more body fat, and frailer bones than men. (But don’t take that to mean we are the weaker sex.) As we age, we are at greater risk for age-related problems such as osteoporosis, loss of balance, and fractures. Increasing your muscle greatly reduces these risks.
Better performance in sports and life in general. Another common fear for women about strength training is the risk of injury. Yes, there is always the possibility. But at the same time strength training will help prevent injuries which are common from day-to-day sports and activities. Having strong bones, ligaments, and tendons reduces risk of injury. It will also help control lower back pain.
Strength training is good for the heart. Women are at an increased risk for heart disease after age 40 so this is a welcomed added benefit.
Strength training builds confidence. By reducing overall body fat and toning muscles, you will look better, feel better, and have increased confidence in yourself.

A lifestyle that includes a good strength training program provides better quality of life.

But that doesn’t mean you have to spend a lot of money. Strength training can be done with little to no equipment. You may even use your own body weight by doing push ups, pull ups, chin ups, and ab crunches.

And you do not have to be able to lift more than twice your weight like Natalie above. Strength training can be done at a level of your choosing. But take it from someone who has been doing it for quite a while. After seeing the results of a new toned body, strength training can become addictive. If you are like me, you’ll eventually feel you’ve reached a plateau and need to move up to the bigger stuff.

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Posted by Julie Alexander | Filed Under Blog, Health, Strength Training, Weight Loss, Women's Health

Would You Eat A Raw Food Diet?

March 10, 2008 | 19 Comments

Photo by E p i t a
A menu consisting of raw foods sounds kind of boring, huh!

Yet, people who eat raw food diets claim they feel younger, have increased their energy, healed their body of certain ailments, and have even lost weight.

But, before you answer the question above - “Would you eat a raw food diet?” - let’s clear up the definition of “raw food” as it seems everyone has different opinions. Raw does not mean eating nothing but raw vegetables …. or salads. A raw menu, according to Carol Alt over at Raw Nutrition, can consist of sandwiches, smoothies, soup, granola, hummus, and desserts. Raw simply means foods that have not been cooked. And that can include vegetables, fruits, nuts, seeds, beans, grains, unpasteurized dairy products, fish, and meat. Raw can also mean (and this is where some may disagree) food that has not been sprayed with pesticides, has no added preservatives, or has not be irradiated (treated with ionizing radiation to kill germs). I personally think of the latter as organic, but for some people this falls under the raw category because its causes foods to lose their vitality.

There are pros and there are cons to cooking these foods.

The pros are the main purpose for cooking the foods . . . to destroy all bacteria and other pathogens that could cause serious illnesses. And for that reason alone, many people understandably choose not to eat a raw food diet.

And the cons . . . that eating foods cooked at high temperatures (more than 112 degrees) can increase the rate at which we age plus it can contribute to weight gain. Again, according to Carol Alt, this is due to four things happening to the food when it is cooked at high temperatures:

1. The molecular structure changes.
2. The enzymes are killed.
3. The vitamins and minerals are destroyed.
4. The acid alkaline balance changes.

All this has an effect on how our body digests food which in turn prevents us from absorbing all the nutrients we need. The end result … the onset of weight gain and aging more quickly.

The health benefits of choosing raw foods over cooked include,

1. Weight loss
2. Slower aging
3. Better digestion
4. Increase energy
5. Improved skin appearance
6. Reduced heart disease

By simply changing how foods are prepared, we could shed our body of fat and we could lessen the effects of aging. But before giving up all our home-cooked meals, we need to decide which is the better risk,

1. Consuming foods that are cooked and considered bacteria free but which could promote weight gain and early aging, or
2. Consuming foods that are raw and facilitate weight loss and anti-aging and which perhaps is not bacteria free, but the fact that it provides better absorption of nutrients may be enough to protect against diseases.

For recipes for a raw food diet, consider Carol Alt’s book, The Raw 50: 10 Amazing Breakfasts, Lunches, Dinners, Snacks, and Drinks for Your Raw Food Lifestyle.

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Posted by Julie Alexander | Filed Under Beauty, Blog, Health, Weight Loss, Wellness

Menopot Fat vs. Visceral Fat

March 6, 2008 | 6 Comments

Photo by Pedrosimoes
Middle-aged women are commonly frustrated with extra weight gain going straight to their buttocks, thighs, and belly.

If you are attempting to fight off a middle-aged belly, it is important to learn about the two types of fat and whether or not they pose any danger to your health.

Fat No. 1: Menopot fat. This is a layer of fat that lies on top of the abdomen. It is also referred to as the ”pinch-an-inch” fat and will cause the body to have an ”apple” shape. It is quite common for women to gain 3-5 pounds of menopot fat around the belly as they reach perimenopause, although men can get it too as they approach age 40. As long as the weight gain is minimal, chances are menopot fat won’t cause any serious health problems.

What causes menopot fat and how do you get rid of it? Menopot fat develops on women’s hips, thighs, and buttocks during perimenopause due to changing levels of estrogen. Daily stomach crunches alone won’t get rid of it. Watch calorie intake and decrease the consumption of white carbohydrates and sugar. Exercising with aerobics, walking, and weight training will greatly help burn fat.

Fat No. 2: Visceral fat. This is fat that lies beneath the abdominal wall. It surrounds vital organs thereby making it much more dangerous than menopot fat. It increases the risk for heart disease, diabetes, and other health problems. With visceral fat, the abdomen protrudes excessively giving you a “pot belly” or “beer belly” effect.

What causes visceral fat and how do you get rid of it?

Genetics is partly responsible for visceral fat. However, a high-saturated fat diet and low physical activity contribute as well. You can get rid of visceral fat by building muscle through weight lifting or other resistance training as muscles will burn fat. The more muscles you have, the more fat you’ll burn.

How do you tell the difference between menopot fat and visceral fat?

When lying down, menopot fat will fall to the side while visceral fat will stay raised.

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Posted by Julie Alexander | Filed Under Blog, Weight Loss

How To Calculate Your Body Mass Index

February 27, 2008 | 8 Comments

Photo by Danlamouette
Too fat or too thin, you may be unhealthy.

Calculating your BMI can give you a general idea as to whether you are underweight, at a healthy weight, or obese. Body mass index (BMI) is a standard measurement that represents the percentage of body fat for adult men and women. It can help you determine if you are at an increased risk for health problems, such as diabetes, heart disease, stroke, and certain cancers including breast cancer. Starting in Europe more than 150 years ago, the BMI calculation became popular in the U.S. in the 1980’s.

But a BMI calculation is nothing more than an estimate as it can only measure so much. For instance, BMI may overestimate body fat in athletes and other people with muscular builds, and it may underestimate body fat in older people and those who have lost muscle mass. Still, it is a good tool to help determine if you fall above or below the safety line.

Here’s how to calculate your BMI.

There are several websites that will provide a calculation for you, but as first mentioned over at the Iowa Avenue blog, you can do a quick calculation with your own calculator . . . take 703 times your weight, divide by your height in inches, and divide again by your height in inches (703 x weight / height twice).

Here are what the results mean.

If your BMI is 14.9 or less, you are extremely underweight.
If your BMI falls between 15-18, you are mildly underweight.
A BMI 18.5-24.9 means you are at a weight in good proportion to your height.
A BMI of 25-29.9 means you are overweight.
A BMI of 30-39.9 indicates you are obese.
And a BMI of 40 or more indicates you are morbidly obese.

Of the U.S. population, only 33.5 percent of us have a good BMI in proportion to their height, 34 percent are overweight, and 30 percent fall under the morbidly obese category. If you find yourself in the overweight category and are wanting to lose weight, keep in mind that in order to lose one pound per week, you need to eliminate 500 calories from your day. You can do that by cutting back on the calories you consume, or by exercising, or a combination of both.

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Kopi Luwak Coffee vs. Yerba Maté

February 19, 2008 | Leave a Comment

Photo by Crystl
In the movie, “The Bucket List,” actor Jack Nicholson is a huge fan of a coffee named Kopi Luwak … referred to as the most expensive coffee in the world.

Kopi Luwak is in fact the most expensive coffee in the world. It sells for between $120 and $600 USD per pound. A very strange thought considering that the beans come from coffee cherries which have been eaten by and passed through the digestive tract of the Asian Palm Civet (also referred to as a cat). The civet eats the coffee cherries, but while the cherry itself is digested, the inner bean is not and it passes through. Once eliminated, the beans are collected, cleaned, and mildly roasted to make this supposedly delicious coffee. All coffees come from coffee cherries, but it is believed that the enzymes in the animal’s stomach add a unique flavor making the coffee quite pricey.

Is this coffee worth the price?

The coffee cherry is a member of the super antioxidant family and contains polyphenols that help to prevent free radical damage. It is starting to show up in skin care products as the polyphenols help stop the deterioration of collagen and lessen visible signs of aging. But it is my guess that the benefits are in the cherry itself and remain with the civet. The high cost of this coffee is due only to the rarity of it, the process of making it, and perhaps the taste, not due to any health benefits. Therefore, the health benefits of Kopi Luwak are no more than the benefits found in any other cup of coffee.

But there is a better alternative to coffee.

It has many health benefits. It is easier to find than Kopi Luwak and costs just a fraction of the price. It is yerba maté. Discovered by people of the South American rain forest, yerba maté comes from the leaves of the Ilex Paraguayansis tree.

With less caffeine than coffee, yerba maté contains three natural stimulants … caffeine (the stimulant in coffee), theobromine (the stimulant in chocolate), and theophylline (the stimulant in green tea) … which will give that kick to start the day which you get from coffee without giving you the negative effects, such as jitters, headaches, and stomach discomfort. Yerba maté also:

Has many powerful antioxidants … nine times the antioxidants of green tea.
Contains weight loss compounds … hunger fighting theobromine that sends an “all-full” signal to the brain and calorie burning xanthine.
Is known to aid digestion and regularity.
Stimulates the immune system and helps the body fight disease.
May reduce the severity of some allergies and hay fever.
Provides mental clarity, with increased alertness, and overall balance in the body.
May help prevent oral cancer.

Makes me wonder why we drink coffee at all.

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Eating Disorders: Dying To Be Thin

February 9, 2008 | 2 Comments

Photo by Pluotsyum’s
How thin is too thin?

My teenage daughter wears a size 0. She doesn’t have an eating disorder. She’s always been skinny, yet she satisfies a big appetite. I recall her as a toddler and doctors wanting to run tests because she was below the average. The test results always showed her to be a healthy girl. My daughter is just small for her age. Yes, I know. That’s a common excuse among the anorexic. But as long as she is healthy and happy, the doctors told me, I shouldn’t worry about her. And I don’t.

But the last time I went clothes shopping with her, I was blown away by the new sizes they now have for young girls. While size 0 used to be the smallest size in young women’s clothing, they now carry -0, -1, and -2. Who could possibly wear these, I thought. I believe these negative sizes are giving girls negative thoughts. With so many wafer-thin supermodels already impressing upon young girls that it is important to look like them, our stores are now in a sense confirming that fact by providing the negative sized clothing. Keep on reading.

The new ~~holocaust~~ eating disorder.

We’ve all heard of anorexia and bulimia. But the popular eating disorder now is called “pro ana” and “thinspo” (short for thin inspiration). I say popular because it is in fact just that. “Pro ana” stands for pro anorexia. It is a movement consisting of mostly young women who starve themselves to the point that one can see the definition of their ribs. They flaunt their disorder by sharing pictures of themselves on the Internet. And they strongly encourage others to do the same. They make comments such as, “I’d rather die than be fat,” and, “Size zero equals perfection.” They completely disregard the risks they are facing.

But severe weight loss results in severe health problems.

For anyone reading this whose goal is to achieve extreme weight loss, imagine living with:

brain and nerve damage
seizures and loss of feeling
heart disease (a common cause of death among anorexics)
constipation and bloating
type 2 diabetes
gallbladder disease
teeth and gum problems

So much for the “perfection” status.

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Posted by Julie Alexander | Filed Under Blog, Weight Loss

Whey Protein: The Real Breakfast For Champions

February 4, 2008 | Leave a Comment

Photo by Mike Baird
Whey protein provides wonderful health benefits, but just how safe is it?

Whey protein is a hot item among athletes, bodybuilders, and people who do high-impact exercise. And for good reason. A supplement mix containing all the essential amino acids, this high-protein powder supports the immune system, builds muscle, burns fat, and increases athlete performance. It has the highest amount of protein for the fewest number of calories. Whey is a great source for cysteine, a major building block of the prostate cancer-fighting agent glutathione. It’s a wallop of wellness in one convenient source.

Many athletes drink whey in place of breakfast. A healthy option, as long as they are choosy about which whey they drink. But it stuns me that while these athletes appear to be concerned about their health, several of them have no idea what ingredients whey supplements contain. Many protein powders contain toxic ingredients such as aspartame, sucralose, fructose, and artificial flavors and colors. They are sweetened with chemicals known to cause serious health problems. Aspartame, originally discovered as an ulcer drug, breaks down into the chemical compound formaldehyde. Formaldehyde, when ingested, causes damage to the optic nerve, brain cells, and nerve cells which control body movement. It has been linked to migraine headaches (which I can attest to), muscle tremors, vision problems, and mental confusion. Sucralose is not as dangerous as aspartame. Still, it is an artificial sweetener that causes migraines and it is believed that long-term use could cause serious health problems.

Are there any safe whey protein powders?

Definitely! They just are not as numerous. Look for whey that contains no added sugar and no artificial colors, flavors, preservatives, or artificial sweeteners. A good sweetener alternative is stevia, a natural herb that contains no calories and does not affect blood sugar levels. Also look for whey that is certified free of recombinant bovine growth hormone (rBGH). I recommend whey sold at MyNutritionStore.com. They carry hydrolyzed whey (most digestible whey, leads to better absorption) with none of the bad ingredients mentioned but do contain these important ingredients:

Whey peptides - for faster protein absorption
Lactoferrin and immunoglobins - support immune system and recovery from physical stress.
Bovine serum albumin- contains cysteine, a necessary ingredient that is often destroyed in other products during heat processing.

How to drink it.

Follow the instructions on the container or spiff it up a bit by making a smoothie with milk, yogurt, or ice cream and your favorite fruits. It’s not only for breakfast either. You can drink it any time of the day, although some people claim whey is most effective before a workout. Here is a good recipe from The Abs Diet:

Belly-Bursting Berry

1 scoop low-fat vanilla ice cream
1/4 cup each frozen blueberries, strawberries, and raspberries
1/2 cup low-fat milk
1 tablespoon vanilla whey protein powder
3 ice cubes

Interesting facts:

Ricotta is a great source for whey protein.
Mothers’ breast milk contains 60% whey protein and 40% casein protein, making breast milk the best source of nutrition for a newborn.

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Posted by Julie Alexander | Filed Under Blog, Fitness, Weight Loss, Wellness

Should We Kill The Carbs?

February 1, 2008 | 2 Comments

Photo by Al-Fassam
Carbohydrates. Either you love ‘em or you hate ‘em.

As I read various blogs on the topics of good health and dieting, I find that some claim all carbs should be avoided in order to maintain weight while others claim carbs are essential for good health. The Atkins Diet is probably ringing a bell right now. So in this post, I want to share with you the scoop on carbs, from both sides … the good, the bad, and the ugly. That is, my take from what I’ve learned.

The good.

We’ve all learned it. In order to maintain good health we need to eat all the proper nutrients: water, protein, fats, and even carbohydrates. Carbohydrate-rich foods contain vital nutrients important for disease prevention, plus carbs supply the body with energy and, therefore, should not be avoided. But not all carbs are the same. There are two types of carbs. There are simple carbs, which are digested quickly and include fructose, sucrose, and lactose. We get a lot of simple carbs through processed foods such as soda and cookies. These foods have few nutrients but lots of calories. And then there are complex carbs, which take longer to digest and contain fiber and starch. Examples of complex carbs are legumes, whole grains, and many vegetables. According to Wellness Magazine, “Both simple and complex carbs are converted to blood glucose, which fuels our body’s cells and is the only source of energy for the brain.” That statement alone explains why carbs are essential to our health.

The bad.

Now for the bad, and it can be really bad. The amount of carbs we consume can go way over the body’s energy needs, and when that happens it is stored as fat. When too many carbs are consumed, blood glucose is raised and the pancreas releases insulin so as to lower the glucose level. When insulin is released, it promotes the accumulation of fat. That is why so many people have difficulty losing weight and why they are at risk for diabetes. On top of all of this, excess insulin stimulates the liver to make more cholesterol.

In addition, if you are doing high intensity sports or exercising, a low-carb diet could be a bad choice. You will feel lethargic if you don’t have enough carbohydrates stored up since they are your body’s main energy source.

The ugly.

Many foods that are high in carbohydrates taste wonderful! Just take a look at the picture above. The food in the picture doesn’t look ugly, but the damage it can do to one’s body when consumed in large amounts sure can be ugly. We need to differentiate the good carbs from the bad carbs and stay away from the bad. Even with the good carbs, we must learn to eat in smaller portions. Too much of a good thing can be a bad thing.

Things to remember when you grocery shop.

Choose only good carbs and keep the servings small. Eating complex carbs, which are digested more slowly and are higher in fiber, will prevent blood sugar from spiking.
Look for whole grain foods such as oats, whole wheat, and brown rice. These foods are more nutritious than say french fries or white bread.
Eat more beans and vegetables. These foods have fiber with many health benefits.
Read the label and look for the fiber content. The higher the fiber, the better. Also remember that “low carb” on a label doesn’t always mean what it says. The FDA has not yet provided a definition for low carb. A low carb message on a package does not necessarily mean it is nutritious or lower in calories.
Skip processed foods which tend to be lower in fiber. These are usually flour products which can raise blood sugar levels quickly.

One good website to check out is the Home of the Glycemic Index. The GI is a numerical system that measures the rise in blood sugar triggered by eating carbohydrates. The higher the number, the greater the spike in blood sugar. Another good site is GoodCarbs.org, which provides a simple guide to eating the right carbohydrates for health and weight loss.

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Posted by Julie Alexander | Filed Under Blog, Weight Loss, Wellness

Queen Latifah Speaks Out On Diabetes and Losing Weight

January 22, 2008 | 1 Comment

Photo by Mel B.
Queen Latifah, now a diabetes spokesperson, has joined Jenny Craig and hopes to lose 5-10% of her body weight.

Her reason for doing so: “I am taking the first step to improving my health by announcing my goal to lose 5-10% of my body weight with Jenny Craig. My hope is to help educate people and motivate others to take their first step to have a positive impact on their health. By losing just 7% of your body weight, and increasing weekly activity, you can lower the risk of developing type II diabetes by 58%.”

The Back In Skinny Jeans blog asks its readers if they find it disappointing that Queen Latifah, who has always spoken about how proud she is of her full figure, is now promoting a weight loss program. So what do you think, inspiring or disappointing? Will people see this as a let down or will they be motivated to lose weight? Here’s how I see it.

Queen Latifah is a new spokesperson for a Type 2 diabetes campaign. Her Grandmother had Type 2 diabetes whom Queen Latifah watched become sick and fragile from this disease. According to Queen Latifah, her Grandmother “lost her leg, part of her sight, and eventually her life.” Obviously, Latifah’s personal connection is a motivation for becoming a spokesperson. And as a spokesperson for diabetes, she needs to state the risks of dying from diabetes among the overweight. Yet, on the flip side, Queen Latifah is a full-sized woman and a gorgeous one at that. She sets the perfect example that larger women can be beautiful, successful, and accepted. She has publicly stated she is proud of her body, and she should be. But being both beautiful and content with our size does not protect us from illnesses which we acquire due to the excess fat we are carrying. Being content does not make us exempt from bad health and/or an early death. Queen Latifah is in the spot light. She is admired by many and looked up to. She reminds us all that fuller women should be accepted for their size. Yet, for her to be standing in front of her peers and claiming there is nothing wrong with excess weight can be quite dangerous.

While I am grateful that Queen Latifah’s image tells young women to be happy no matter what their size, I think it is a good thing that she is now telling them to take control of their health. She is not claiming that women need to be a size 6. She has learned from a bad experience, and she wants to pass that knowledge on to others before it is too late for them. I applaud her for that.

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Posted by Julie Alexander | Filed Under Blog, Health, Weight Loss

Topics Other Health Blogs Are Talking About

January 20, 2008 | 1 Comment

Photo by Bru
Here is a list of posts I found interesting over the week and wanted to share. Hopefully, you’ll find them of interest too.

Did you know that flouride is slightly more toxic than lead?

So one has to ask then, why is it in our toothpaste and our drinking water? Dr. Wang over at Green Health Spot discusses how studies are now showing that flouride is more toxic than scientists orginally believed. Read about her flouride concerns here.

Do you have an addiction to junk food?

Wellness Junction provides us 5 Ways To Quit Eating Junk Food. Many of us eat junk food because of “lack of time.” But it quickly becomes a habit and it leads to obesity. If it is a habit you need to change, perhaps this article can help.

Are you thinking about buying an abs machine?

Well, don’t! At least not before reading the Diet Blog’s humerous take on it. In its article, “Don’t Buy Another Ab Machine: Read This First,” we find out what an ab machine will and will not do for us. Don’t be fooled by the gorgeous models demonstrating the machines.

Everyone loves free stuff.

Fat Man Unleashed is providing to its readers a free “Blogger Proof Workout Ebook” … a simple workout for bloggers who don’t normally workout.

Occasionally, I’ll be linking to great articles that I’ve run across. If you know of any good health and wellness articles that you want to share with me, please post the links in the comments and I’ll check it out!

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Posted by Julie Alexander | Filed Under Blog, Health, Weight Loss