Archive for March 2010
Can drinking too much tea adversely affect iron levels?
Answer: The good news is that tea is steeped in health benefits. The bad news is that tea contains compounds called tannins that can bind to iron in the body and inhibit absorption.
Drinking tea at meals has been shown to reduce iron absorption far more than drinking coffee. This is especially true when it comes to the absorption of nonheme iron (derived from plant sources), which is much more influenced by the tannins in tea than heme iron (derived from animal sources).
hypertension & hibiscus tea
Looks like a spot of tea may be a way to lower blood pressure. A recent study out of Tufts University found that people were able to lower their systolic pressure by drinking as little as 3 cups of herbal hibiscus tea each day; this beneficial effect is thought to be the result of the tea’s high levels of antioxidants. Look for herbal teas that list hibiscus as one of the main ingredients on the food label, indicating a high concentration. And heed the advice in this month’s Ask the RD section to drink tea only between meals, to protect iron absorption.
Read Morecheap tricks: double-duty products
One way to save money in hard times is to
repurpose what you already have on hand. In your home, this can mean finding dual purposes for pantry staples; for example, using vinegar as both a base for salad dressings and
a powerful cleaning agent. Here are some household products that are overachievers.
the marvel of morel mushrooms
Like its fancy cousin the truffle, the morel is a unique variety of mushroom found in woodlands. These spongy mushrooms have a distinctive honeycomb texture and a nutty, earthy taste. They grow wild from early spring to late June.
Read Morea moveable feast: banana dogs
Running late in the mornings shouldn’t mean your kids have to skip breakfast. Children can eat on the run and still get a nutritious boost to their day with their very own banana dog. (Come on, what kid can
resist something called
a banana dog?)
Just smear a little peanut butter on a toasted whole-wheat hot dog bun and insert a whole peeled banana. Fun on the run!
Read Moreadolescent weight loss success stories
Why can some teens lose weight and keep it off, while
others try and try again, to no avail? According to a recent study, teenagers who do lose weight appear to share certain characteristics that contribute to their success.
The cross-sectional study, published in the December 2009 issue of the Journal of the American Dietetic Association, showed that adolescents who lose weight are more likely to report using the following “healthful weight
control behaviors”:
autism & kids’ diets
Despite questionable anecdotal evidence
espoused by celebrities like Jenny McCarthy,
a panel of experts led by a Harvard Medical School researcher has determined that special diets do not improve autism in children.
USDA updates nutrient values
According to the December 2009 issue of the Tufts University Health & Nutrition Letter, the Agricultural Research Service,
a research arm of the U.S. Department of Agriculture (USDA), recently updated its nutrient database. The database is the standard reference used to calculate the nutrition values of specific foods.
reduce salt to build bones
Switching over to low-sodium food products may do more than simply lower your blood pressure: it may also benefit bone health by reducing calcium loss, according to findings published online by the British Journal of Nutrition.
Read Moredon’t believe all food labels!
For years, government experts have been advising consumers to read food labels in order to track and curb their calorie intake. Now a new study
conducted by Tufts University
researchers has found that some commercially prepared foods actually contain almost 20% more calories than posted on the label. The study findings appeared in the January
issue of the Journal of the American Dietetic Association.
The Pilates Chair: From Classical to Contemporary
The Pilates chair—or “wunda chair,” as Joseph Pilates called it—is a powerful piece of exercise equipment. Its small size belies its remarkable ability to build core stability, upper-body strength and lower-body power to improve performance in athletes, retrain the body after injury and increase overall physical conditioning. Although it’s been part of the Pilates system for many years, the chair is currently experiencing a new level of interest as a great tool for teaching clients either individually or in small groups.
Read MoreHow do you start the training program for severely obese clients?
The more deconditioned people are, the more important it is to get the first few weeks of exercise right. The underlying psychology of obese clients’ beliefs about exercise is as important as the physiology of obesity. Typically, weight loss is the main goal—bordering on an obsession. My exercise programs for this type of client proceed from two main objectives: (1) to use what they already have in order to (2) change their expectations of what they will experience with exercise.
Read MoreHybrid Fitness Professionals–The Best of All Worlds?
Back in the late 1970s and early 1980s, if you were in the fitness industry you were probably an aerobics instructor, and you likely taught some kind of high-impact classes. Sure, there were a few personal trainers working with bodybuilders, but for the most part the industry was defined by dance exercise.
Read MoreBoot Camp Body Reboot
It’s 6:00 am Monday, and you are the drill sergeant of the toughest outdoor boot camp in the area. You spent all night dreaming up an hourlong workout that would make real soldiers cry. Now 15 anxious “recruits” stand before you awaiting their warm-up and your outdoor voice. How you begin this class will help determine your cadets’ performance, efficiency, safety and results.
Read MoreDestination Fitness
This summer when your loyal clients take their summer vacations, jet away to long beach weekends or merely head outdoors rather than into the gym, your client base may dwindle. With your prime training times temporarily vacant, it is time to seek out a new type of clientele.
Read MoreQigong Sampler
Would you like to practice a simple style of exercise that is reputed to strengthen your immune system, prolong your life span, increase your energy, uplift your spirit, vitalize your sexual functioning, enhance your general health, relax your body and calm your mind? For thousands of years, millions of Chinese have highly valued qi (or chi, pronounced chee), which can be activated through the practice of qigong.
Read MoreYou Want Me to Eat When?
Weight loss can be tricky. You see clients day after day, working their hearts out without achieving any significant results. You know that their exercise program is making them stronger and healthier, but they are disappointed to see no change when they weigh themselves.
If your clients are exercising and adhering to a lean and healthy diet, one thing you might want to ask them about is the timing and frequency of their daily meals. While what we eat is the most crucial component in any healthy food plan, proper meal timing is also something to consider.
Read MoreStrength in Numbers
Client: Miguel
Fitness Director: Ryan Vogt, Tri-City Court Club
Personal Trainer: Sarah Barkley
Location: Kennewick, Washington
Reaching the Breaking Point. Like many Americans, Miguel struggled with his weight. A former high-school athlete, he settled into an inactive lifestyle that contributed to his gaining 150 pounds of excess weight. And, like so many Americans, he made repeated attempts to drop those pounds; each time he became discouraged and lost the motivation to continue.
Read MoreSample Class: Mat Pilates: Interchangeable Props
Most clubs have small pieces of equipment, or props, but not all have exactly the same props. This can be a good thing, as necessity gives you an opportunity to interchange props and jazz up your Pilates mat class—especially if you work at different facilities. This sample class outlines ways to use what you have and be creative.
Mat Pilates: Interchangeable Props Details
format: Pilates mat class using small pieces of equipment
Total Time: 35 minutes
Read MoreGet Hip to Hip Replacements
According to the Arthritis Today website (www.arthritistoday.org), 225,900 hip replacement surgeries were performed in the U.S. in 2004; this was an increase of 37% from 2000. If trends continue, that number will reach 600,000 in the year 2015. In order to regain strength and mobility, many surgery patients may seek the guidance of qualified fitness professionals.
Read More