Can You Fast to Slow Your Aging?

Lately I have been seeing quite a few magazine articles and Facebook posts about ‘Intermittent Fasting’ (IF). It seems to be pretty popular now. IF is a way of eating which alternates between periods of fasting (but water and other non-calorie beverages are allowed), and eating normally. I am going to come clean and admit that I have been practicing this on and off for about 4 years. I just didn’t call it by any name back then, nor did I tell anyone.

Four years ago I was 38, recently had a baby, and was staring 40 in the face! I also had a breast cancer scare (thankfully nothing was wrong) and I found out that I had genetic high cholesterol (despite having a low body weight, lot’s of exercise, and a mostly vegetarian diet). I was looking for a ‘fountain of youth’ and started my research. I came across quite a few articles about the benefits of fasting from a longevity and disease-prevention view. Here is an article worth reading, http://well.blogs.nytimes.com/2011/04/04/regular-fasting-may-boost-heart-health/. My research also led me to some spiritual benefits of fasting as well. For example Buddhist Monks stop eating for the day at noon. Ayurveda also believes that digestion is strongest at mid-day so it can be healthy to fast during the second part of your day.

For a long time, I did a 24-hour fast every Monday. It felt great. After awhile I no longer felt hungry and I definitely didn’t feel weak. I find it so funny how people think they will shut down if they go a few hours without food! That is psychological. Towards the end of my fast I would do some gentle yoga and meditate. I was calmer and also a bit leaner too. Recently, as my daughter got older and started to ask questions, I was concerned about giving her the wrong message about food. Also, it was difficult trying to come up with reasons to not have lunch plans with friends. Remember, this wasn’t ‘mainstream’ back then so I kept it to myself. Also, I started teaching a lot more classes and training more clients, so I was concerned about my energy level (that was really unfounded because my energy was still very strong). I used to fast from breakfast on Monday until breakfast on Tuesday. Eventually I gave it up.

Suddenly I see articles about IF everywhere I look, and I realize that I miss it. I am starting it again, but this time my fast will be from lunch to lunch. It fits into my lifestyle much better as I can have lunch with my daughter and friends even on the fasting days.

Now that this practice has become a popular diet plan, there are two main ‘schools’ of Intermittent Fasting. Brad Pilon, author of ‘Eat Stop Eat’ (http://bradpilon.com/) suggests two 24-hour fasts during the week. Martin Berkhan of Lean Gains, (http://www.leangains.com/) has a program popular with the bodybuilder crowd, which is a daily IF of 16 hours followed by an 8-hour window to eat. He also recommends amino supplements, which is not my scene. While reading these sites, do not forget to read about the actual science behind these theories, http://www.ajcn.org/content/86/1/7.full.

I am not a big fan of any mass-marketed ‘diet plan’ since many of these are gimmicks to make money. If you are interested in IF, read about it from as many sources as you can and then develop a plan that fits your lifestyle. Here is a great summary article from Livestrong.com, http://www.livestrong.com/article/286088-intermittent-fasting-to-lose-weight/.

For me, this works well both physically and mentally. It gives me a sense of calm, it is a bit meditative, it frees my body to listen to natural hunger cues, it prevents mindless snacking, creates a calorie deficit for the week so I can still enjoy restaurant meals on weekends, it is easy, and it even saves money!

So, starting this week I am going to do two 24-hour fasts. The first one will start Monday after lunch and end Tuesday at lunch. The second will begin Thursday at lunch and end Friday at lunch. On the weekends I will do a 16/8 IF for both days since it fits well with my lifestyle. I will eventually drop the second 24-hour fast on Thursday-Friday since once a week is best for the long-term. Next month I will post about this and at that point decide if it works for me or not. I think it will since I do remember how wonderful I felt in the past.

Anyone else up for this challenge?

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Miracle or Just Grape'd Up?

I am usually pretty skeptical when a supplement comes on the market and promises miracles. It took me awhile to get onboard with fish oil and vitamin D, but after tons of my own research, I now take both regularly. But, I know many people who started taking acai pills even though they couldn’t even pronounce it (ah-sigh-ee). There is also a huge market for weight-loss shakes. We Americans seem to always be searching for the fountain of youth or a quick-fix.

I have read articles about the benefits of resveratrol for quite a few years now. Resveratrol is a compound found in red grapes, mulberries, peanuts, and other plants (however, studies focus around resveratrol found in the skins of red grapes) that is thought to provide powerful health benefits such as life extension and disease prevention. Resveratrol was first studied for its antioxidant effects, but then was found to be much more powerful than just an antioxidant. Resveratrol can actually modify genes.

I considered resvertrol to be just another ‘supplement-du-jour' until I came across an article in Huffington Post written by David Katz, MD, who is the Director or Yale Prevention Research Center. http://www.huffingtonpost.com/david-katz-md/resveratrol-health_b_1070639.html?ref=healthy-living Well, that caught my attention! I like David Katz and find him to be exceptionally smart. Not the type of person to promote nutrition hype or jump on a bandwagon. He is actually recommending taking resveratrol. Well, to be exact he is not ‘recommending it’ but stating that he started taking it himself. That works for me!

Dr. Katz based his decision on a research study in the scientific journal, Cell Metabolism. The study had 11 obese, but otherwise healthy, men take a placebo for 30 days and then for 30 days given 150 mg of resveratrol daily in random order. The study was double-blinded; meaning neither the participants nor the researchers knew who was taking what when. The study set out to prove, based on a prior study of mice, that resveratrol supplementation would mimic the effects of calorie restriction (reducing calorie intake by 30% of healthy levels). And it did!

Taking resveratrol daily for a month mimicked most effects of calorie restriction, improving energy metabolism in muscle, improving insulin sensitivity, lowering blood pressure, and even enhancing fitness levels. There were no adverse effects of resveratrol. Calorie restriction, on the other hand, does have adverse effects such as zero libido, among others.

There is still a chance that in the future resveratrol will prove to be just a waste of money. But, somehow, I think this is the real deal. There are no adverse effects so I am not willing to let this opportunity pass me by. There is nothing to lose (except the cost of the pills), but so much to gain (longevity, disease prevention, stronger muscles, less wrinkles, etc).

At first I thought I could skip the pills and just drink more red wine. But wine really doesn’t contain very much resveratrol. So, I went to Vitamin Shoppe and picked up some pills… which I will take with red wine!

Cheers!

 XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Halloween is Coming; Time to be Frightened

The other day at pre-school drop-off, I returned to my car and there was a bee flying all around my door. I stood in front of my car for awhile trying to figure out how to get in, and finally I ran as fast as I could to the passenger side rear door, closed it fast, and climbed over and across into my drivers seat. As I looked up, I saw a row of four-year-olds, my daughter included, looking at me from the window. Wait, it gets worse!

Three hours later I ran out of my car to pick up my daughter and, returning to my car, the same bee (to the best of my knowledge) was back! I thought about it again and took my time deciding on the best strategy for this play. Finally I took my daughter's hand, ran around to the back again, climbed both of us into her car seat with her on my lap, and closed the door quick. I then got out, put her in and buckled her, and then climbed across and over into my seat. The both of us were laughing so hard at this. My daughter knows that this is not rational behavior, I, at least, teach her that. What I have is called a ‘phobia’, and it is not ‘normal’, but yet is very common. Most people have an irrational fear of something. Mine phobia of bees began at a young age and my close friends all know this.

When I lived in Bronxville and used to walk into town everyday, my friend Tara knew without questioning why I had to cross the street on a certain block to avoid walking past ‘Scary Tree’. Full disclose: ‘Scary Tree’ was actually not even a real tree, it was a telephone pole, but it had a huge hornets nest in it and the hornets would swarm around it. When I was first dating John, he once parked dangerously close to Scary Tree when taking me home from dinner. I almost had an anxiety attack, but I managed to walk past pretending to be ‘normal’.

Some people are afraid of flying, heights, spiders, dogs, circus clowns, and I can go on. A Phobia is defined as a persistent fear of an object or situation in which the sufferer commits to great lengths in avoiding, typically disproportional to the actual danger posed, often being recognized as irrational. In the event the phobia cannot be avoided entirely the sufferer will endure the situation or object with marked distress and significant interference in social or occupational activities. Yes, that is me around bees!!! And it may be you around something else!!!

What I have is called a ‘specific phobia’ and these tend to be relatively harmless, albeit annoying at time. There are some phobias that interfere with life such as ‘social phobias’ and ‘agoraphobia’ (generalized fear of leaving home). Those two types greatly interfere with the quality of life, often involve panic or anxiety attacks, and require professional help.

I would categorize my phobia as more of an annoyance/embarrassment.  I still enjoy lots of outdoor activities and have fun doing so. If you see me outside running past you at a full out sprint, you may assume I am training for an event or doing my HIIT workout. You would be wrong; I am running away from a bee!!

Have a spooktacular Halloween!!!

 XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. 

Eat Like a Bird

Lately I have been eating like a bird. No, I don’t mean tiny pieces of food because I do like to eat. I am talking about seeds. There are so many benefits to adding seeds to your diet and such a variety of seeds to add. Here are some of my favorites that I eat regularly:

Chia Seeds: Remember the cha-cha-chia pet? Or am I just showing my age? Well, chia seeds are nutritional powerhouses. These seeds are high in important nutrients such as antioxidants and heart healthy omega-3 fatty acids as well as fiber, magnesium, potassium, iron, calcium, and protein. They are small and round and resemble a poppy seed. If you let them soak in water for about 15 minutes they expand and turn a bit gelatinous, making them a base for some healthy vegan puddings. I add them to Greek yogurt or put in my smoothie.

Hemp Seeds: Hemp seed is available in three basic forms: seed, powder, or oil. One of the biggest benefits of hemp seeds is that they are higher in high quality protein than other seeds, containing all 10 essential amino acids, which makes them a great vegan-friendly protein source. It is also the easiest protein to digest. Hemp contains omega-3 fatty acids and is an excellent source of riboflavin (Vitamin B2), which is important for general health as well as slowing the aging process and supporting a healthy metabolism. And don’t worry (or be disappointed), you will not get high from them! The hemp seeds sold in stores do not contain delta-9-tettrahydrocannabinol (THC), the main psychoactive ingredient in pot. I use hemp to power up my smoothies as I transition away from using whey.

Flaxseed:  Flax contains lignans, fiber, potassium, and omega-3 fatty acids. Lignans have been shown to reduce the risk of cancer when used regularly. Flaxseed can be used either as oil or the grounded seeds. The whole seeds cannot be digested and will therefore serve no purpose. Flaxseed oil can be taken as a supplement or on salad. I use ground flaxseed in oatmeal or over yogurt.

Pumpkin seeds: These are also called ‘pepitas’ and are known for being a great source of iron. If you don’t eat red meat, think about adding these to your diet. I personally think these taste great raw as a snack or on a salad. But often these are sold roasted, salted, flavored, etc in the stores. At that point the nutritional value decreases. If you want more flavor, roast them yourself using some lime juice and chile.

Sunflower seeds: Sunflower seeds are high in protein, vitamin E, and antioxidants. They also taste great. Sunflower seed butter is a great alternative to peanut butter and is a good choice to use for school lunches. I snack on them or add to my salads.

Sesame seeds: These are a great source of calcium. They can be ground into flour, which makes a great gluten-free substitute for baking. I do not eat these quite as often as the others, but that is just due to personal preference.

Quinoa: I bet many of you thought this is a grain. It really isn’t, it is a ‘pseudo-grain’. Pseudo-grains are commonly referred to as grains but technically are seeds. They are naturally gluten free and contain more protein than grains. Buckwheat and Wild Rice are other examples of pseudo-grains. Quinoa is high in protein, iron, potassium, and B vitamins. It is a good idea to rinse the quinoa well before cooking since it naturally contains a bitter resin. Most of the quinoa you see in stores has already been rinsed, but it is a good idea to also rinse again. Quinoa is delicious and can be used in place of any grain to give your meal more power. Quinoa is a staple food in my house.

So, try some, or all, of these powerful seeds. They taste great and are so good for you. Give it a few weeks and see how much more energy you have. They are not as caloric as nuts, but you still need to practice portion control. Remember the bulk of your diet should still come from non-starchy vegetables.

Have a healthy week

 XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Journal from Fall Ayurveda Detox

I decided to follow the Yoga Journal’s 7-Day Fall Ayurveda Detox http://falldetox.yogajournal.com/, but for 5 days instead of 7. (see my post on Ayurveda 8/12/11)

Thursday before: Shopping at Nature’s Temptation in Ridgefield for all of my ‘supplies’! Yikes, what is kombu?? How am I going to cook the Kitchari when I am not really much of a cook? Am I really going to use ghee when I hate butter? Well, I bought all of the ingredients including the ghee. I even bought sesame oil for my skin as part of the total detox regimen. I am usually a Vata/Pitta dosha, but this summer really brought out my Pitta. I think that my skin allergies and my impatience (Pitta imbalance) out-weigh the cracking in my joint (Vata imbalance), so I bought the spices to make the Pitta soothing kitchari.

Sunday: I realize with my schedule of teaching, training, and mommy-duties that I will not be able to make it to my yoga classes. I downloaded the iPhone App ‘Authentic Yoga with Deepak Chopra’. This will help supplement my own practice.

Monday: Day 1: Woke up at 5:15 to walk on the treadmill instead of my usual run and then did some yoga. I didn’t want to eat the kitchari for breakfast since it was too heavy to eat before my next class, so I had a detox tea, and apple and some grapes. It didn’t seem to be enough to get through teaching both Spinning and Pilates. Then, for lunch, I had steamed broccoli, celery, and spinach with some kitchari, followed by another apple a few hours later. I had a headache from caffeine withdrawal, but it wasn’t too bad.

Tuesday: Day 2: Have a bad case of poison ivy and now wondering if the three prescriptions my doctor gave me will fit into the detox. The kitchari was still yummy, the poison ivy made me forget my headache, and the prescription antihistamine gave me a wonderful night’s sleep.

Wednesday: Day 3: Wishing I had the time to do the meditation and asanas. With a 4yr old, the only time to do that is at 5AM, but the antihistamine I am taking for the poison ivy knocked me out and I woke up at 6 instead of 5. Also trying to learn new choreography, which is also hard to do with a young child. My husband thinks the detox is making me cranky, but I think the detox is actually making me less cranky than I would have been otherwise. For dinner, I mixed it up a bit by having steamed broccoli, kale, carrots, and celery with some avocado instead of the kitchari and an apple for dessert.

Thursday: Day 4: Feeling very calm and peaceful. I added some quinoa to the kitchari for more fiber and protein. Really starting to feel the mental and emotional benefits of this cleanse today. Even found time to do some yoga.

Friday: Day 5: This is my last day of the detox because my family enjoys going out to lunch together on the weekends, and it is our only time that we can enjoy meals together. I plan to have a coffee tomorrow, but that is the only thing I am craving. I may even find a restaurant this weekend where I can have brown rice, beans, and veggies. I don’t really want anything else. I also did not feel any real ‘detox’ other than the headache the first day. I think it may be because I generally eat close to this plan anyway. I look forward to the next seasonal cleanse (although I am not looking forward to the next season, Winter!

Weekend: Days 6&7: I really ended this after day 5 but I stayed close to the diet plan by choice over the weekend. I added a cup of coffee and over the course of the weekend I had some sushi, Greek yogurt and egg whites. Other than that I stayed with the Ayurvedic foods. I went to the grocery store to buy more items to make kitchari and will replace the rice with quinoa and use olive oil instead of ghee.

So, what did I get from all of this? Actually quite a bit!

1. I plan to give up coffee over the next few months. I will transition to decaf and then to only teas. I feel calmer and grounded without the coffee, but I do love the taste of it.
2. I really enjoy eating vegan foods. I will not go back to being strictly vegan, but I will try some combinations of vegetarian/pescetarian (fish) plans with most of my diet vegan. I just bought the book ‘Thrive Diet’ by Brendan Brazier, as I have followed his website for a few years.
3. I enjoy cooking!
4. Daily yoga, even if it is just 10 minutes at home, does wonders for my mind and body.
5. I lost any desire for sweets (other than fruit) and meat/poultry.

I am not suggesting that you go as far as an Ayurvedic cleanse, but it may be a worthwhile experiment to simple spend a week with no caffeine, sugar, processed food, wheat, and soy and see how you feel.

Namaste

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Its all in the Timing (Part III of the Body Pump Trilogy)

I am finally fully Les Mills Body Pump certified. It was a difficult process (see links below to posts) and I am so proud of this certification. Although I received a full ‘Pass’ on the initial training, I received a ‘Pass-Withheld’ on my video assessment. This meant that I did not need to re-submit my video, but I had to ‘clean-up’ any areas where I fell short and then have my Group Fitness Manager (GFM) review and sign-off before the certification can be issued.

The components of the video assessment for Body Pump are; Position, Execution, Timing, Fitness, and Feel. I received my assessment via email while on vacation in mid-July and it was very thorough. I was actually feeling wonderful as I started reading the complimentary tone of my assessor.  I had 100% on Position, Fitness, and Feel. and 90% on Execution but I did not get a full Pass. Well, ladies and gentlemen, my Timing really was that bad!

Well, I really couldn’t argue with the assessment. In fact, from the review and the suggestions to improve timing, it seemed to me as though the assessor really wanted to pass me but rightfully could not. In my defense, I did not have experience teaching to the beat. I primarily teach Pilates and Spinning. I used to teach a lot of Boot Camp and Total Body Conditioning, but those also do not use a beat. I also am not blessed with a natural talent for music. Yes, I had my work cut out for me.

I really have to give a lot of thanks to my GFM and the other Body Pump instructors who worked with me. They gave me lessons on counting the beats to many different tempos. I also thank my daughter for practicing with me. She has a natural feel for music and helped me practice the various tempos. I practiced by counting the beat and moving to the beat of all types of music.

Enough about me: What does this mean for you? Why is it so important for me to have my timing perfect in order to be certified? Well, it does make the class flow and it is more natural to move to the beat, but there is a much better benefit to the various tempos used in Body Pump.

Tempo Exercises are a great way to train your muscles to burn fat for energy. In Body Pump you perform tempo exercises at various slow steady tempos without pausing at the top or bottom. An example of this would be the 2/2 squats or even the 4/4 super-slow tempos. These put your muscles under a constant low level tension, which slightly restricts blood flow to the working muscles, depriving them of oxygen during the exercise. The muscles compensate for the low levels of oxygen by increasing the size of the slow-twitch fibers, which contain a high level of mitochondria. Mitochondria are the powerhouse of the muscle cell that produces energy from fat. So, the more mitochondria you have, the more body fat you can burn. Also, since you are producing more energy, you can work out longer and harder and therefore burn more total calories.

As well as the slow tempos of 2/2, 3/1, 1/3, and 4/4, Body Pump also uses singles to drive your heart rate up and burn calories and incorporates isometric holds (1/1/2 count tempo) to recruit even more muscle fibers. So, by making sure we instructors are proficient in Timing, Les Mills creates a workout that will build lean muscles, shape and tone your body, build bone density, burn calories, and will not bulk you up! Timing is everything….

Make fitness part of your ‘back to school’ routine this week

XOX

http://sharonsherryfitness.blogspot.com/2011/05/pump-it.html
http://sharonsherryfitness.blogspot.com/2011/06/body-pump-part-deux.html

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Hey, hi there.. what's your dosha?

Ayurveda is a Sanskrit word that means “the science of life and longevity”. Although Western medicine classifies Ayurveda as ‘alternative/complementary’, the practice started in India over three thousand years ago and one can argue that Western medicine is the one that is ‘alternative’.  According to this science, every person is a creation of cosmic energies and a unique phenomenon, and we all have a constitution, or balance of doshas. The five universal energies are Space, Air, Fire, Water, and Earth. From these energies, three doshas are created; Vata (Space and Air), Pitta (Fire and Water), and Kapha (Water and Earth). It is believed that your dosha is determined at the moment of your conception, made up of the vata-pitta-kapha factors most active in your parents’ bodies at that time.

According to Ayurveda, health is a perfect state of balance among the body’s doshas (three fundamental energies). By balance I do not mean have all three doshas being equal but rather maintaining the proportion of each based on your constitution. To figure out your constitution, here is a good test http://www.yogajournal.com/health/498 and there is an even better one in any book by Dr. Vasant Lad, the founder of the Ayurvedic Institute.

I first became interested in Ayurveda about six years ago from my friend Claudia, who is a yoga teacher. When Claudia and I first became friends I had mentioned that I was recently recovering from pneumonia. The next day she brought me a bunch of her Ayurvedic books to borrow plus some essential oils to help with my breathing. I was hooked from there. Ayurveda is so complex that there is way too much information to fully explain in a blog post, or by someone like me who has not fully studied it. I am hoping to explain a bit of the concepts and encourage you to learn more on your own.

My constitution is Vata-Pitta, but the two doshas are so close that on some days I am Pitta-Vata like my husband John. Glancing at me, one would think I was mostly Pitta due to my Mesomorph body-type (Vatas tend to be more Ectomorph and Kaphas more Endomorph). My green eyes and the redness I sometime get around my nose are strong Pitta traits. However, those who know me realize that I am very energetic, bordering on hyper (Vata), needs to be constantly moving (Vata), and my joints crack (Vata), and my skin tends to be dry (again Vata). When asked a question, I tend to answer really quick and sometimes I am not correct (Vata), while John takes his time to think first and says the correct answer (Pitta). I wear Uggs all winter long, not for the fashion, but because I am always cold (Vata), while John wants to put the A/C on in March! (Pitta). Although, when John is under a lot of stress he tends to feel anxious (Vata), while I need to work a bit more on my temper (Pitta).  John also has the Vata dark eyes and hair.

Our daughter is also a Pitta-Vata mix. From her green eyes and light gold hair I definitely see Pitta, and she is already has some lean muscles, so I suspect a Mesomorph body like her parents. I also see a lot of Vata in her since she is definitely a ‘Wind’ child being so energetic and breezy. In all children, Kapha is very prevalent and I see it in her smooth dewy skin and her shiny hair. She is also so warm, loving, kind, and compassionate which are strong Kapha traits. Kaphas naturally have a sweet, loving disposition and tend to be stable, faithful, and religious. Kaphas also tend to be larger, heavier bones and may be prone to weight gain if not careful. But, due to their strong water energy, tend to have beautiful skin and hair.

I hope this created interest in some of you. There are many resources on the internet as well as books. Many ailments, diseases, and emotions are the results of your doshas being unbalanced. Each dosha responds to different diets, exercise, and times of day. As an example, sometimes when I feel like I am losing my temper, I realize that my pitta may be a bit too high and that I need to add some kapha to create patience and compassion. I will look for foods and drinks that are high in kapha but low in pitta. If someone has too much kapha and is holding too much weight, they may want to eat foods that lower kapha and increase vata. If you really stop to think about it, the ‘magic’ of Ayurveda is balancing energies! Pretty simple, right?

Om Shanti (peace and tranquility)

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

"The best soy latte that you ever had, and me"

Every time I hear Train’s ‘Drops of Jupiter’, I automatically want to go to Starbucks. However, soy lattes and I have a somewhat complicated relationship. I don’t like regular milk so, when at Starbucks, I order my coffee with a splash of soymilk. At home I only use almond milk. I am afraid of having too much soy since I believe it can affect hormones and may lead to a risk of breast cancer. Soy contains phytoestrogens, however studies have not yet proven any link between breast cancer risk and soy intake. In fact, some studies show that soy consumption can help reduce the risk of breast cancer in Asian populations.

My theory is, in Asian populations the primary forms of soy are miso, which is fermented, and edamame, which is the unprocessed soybean. In Western countries we have soy protein shakes, soy burgers, soy turkey, soymilk, tofu ice cream, soy baby formula, soy fillers, etcetera and ad nauseam! It is our culture to learn that something may be good for us and then to over process it and take it so far removed from the natural state. A great example of this is the acai berry craze of recent.

In Japan, the women who have low breast cancer rates from a soy diet are not eating tofurky nor are they actually eating that much of the natural or fermented soy anyway. They are eating real food in moderation, keeping calories low, and eating foods in the natural state. I think this way of eating can prevent much disease regardless of whether that diet includes soy or not.

Within just the past 4 months, two different women confided in me that they think their breast cancer was caused by a very high soy intake. One woman was a vegetarian who figured she used about one half-gallon of soymilk every two days. The other woman was living on diet soy shakes and edamame. I am not a doctor nor do I pretend to be, but to me it sounds like they have a valid assumption

Many babies are given soy-based formula. This can be dangerous for baby boys as far as hormonal development. This may be too much estrogen for their little bodies. This is also a danger for girls as well since having too much estrogen in the body is not a good thing.

That being said, everything is moderation is usually fine unless you have, had, or you are at high risk for breast cancer. If that is your case, talk to you doctor about any concerns you have with soy. Personally, I limit my soy intake to a minimal.  As I said before, when at Starbucks I get a splash of soy milk, I have edamame sometimes when we go out for sushi, some tofu, and I will have the occasional veggie burger (although that is about as rare as when I have an actual beef burger). And if you have read some previous posts of mine, you will know that, in the past, I followed a vegan diet for quite awhile too! There are so many better sources of vegan protein than soy (beans, quinoa, nuts, brown rice, to name a few).

I hope to give you some ‘food for thought’ in this post. I think this ‘soy debate’ can also be applied to almost anything. If a little of something may be good for you, often a lot of that same thing can have the opposite effect and may be dangerous.

Have a compassionate, kind, and happy week

XOX


UPDATED: I received the below email from a very strong and very brave friend of mine. Suzanne was diagnosed with Stage 3 breast cancer which she fought and conquered. Right after she was also diagnosed with thyroid cancer which she bravely fought and overcame. She is very well informed and had the following to add to this post. After reading this, I no longer want any more tofu!

This was an awesome article on soy.  And I've read that in Asia, after being fermented, is fine.  That would be miso, tempeh, natto, (soy sauce) and tamari-  on occasion.   But, here in America the soy typically isn't fermented and it is processed in a way that makes their proteins impure and increases the amount of carcinogens.  An example would be tofu.   Read labels!  You should also stay away from anything with soybean oil and soy protein isolate-- which is in a lot of food!  Soy isoflavones have been shown to reduce the testosterone levels of animals and men (which decrease libido and sperm count), and disrupt normal hormone levels in women.  An old "wives tale" in Japan says that women punish straying husbands by feeding them a lot of tofu.  Soy isolates are in a lot of protein bars and snacks.  They can cause hypothyroidism.  Throw out anything containing :  soy protein isolate, soy protein concentrate, texturized vegetable protein, or soy (or soybean) oil.  They are probably in packaged energy bars, crackers, veggie burgers, and vegetarian look-alike products.  If you have been taking soy for a long time, get your thyroid checked. Thought you would like to know!  Thanks for all your wonderful blogs! Take Care, Suzanne

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

The Chocolate Cake Factor

The other day I got a few laughs on Facebook when I used an old expression that some of us in the Fitness profession used about 15 years ago (hey, I never pretended to be young). The expression is ‘CCF (Chocolate Cake Factor)’. For example, suppose there is a person who is consistently at the gym working really hard over a long period of time, yet it does not seem as though that individual is having any results. Back then, a trainer may have turned to their colleague and said ‘oh, I guess it is just CCF’.

What this means is that no matter how hard you exercise, you can’t ‘out-train’ a bad diet. The example of this expression is that sometimes people have the mindset that they worked so hard at the gym so they ‘deserve some chocolate cake’. Now, ‘chocolate cake’ can also stand in for muffins, donuts, fried food, etc. When someone in my Spinning class asks me how many calories do I think they burned in my class, I often respond, ‘I don’t know the exact number, but if you leave here and get a latte and a muffin you will negate your workout’. I purposely try to take the focus off the calories burned since the inclination would be to think about what can now be consumed.

The problem with this mentality is that it is very easy to consume a lot of calories pretty fast, but it takes a lot of work to burn off those calories. Therefore, I do not think exercise is the best way to control or lose weight. Of course you need fitness. That is non-negotiable! But, to lose or maintain your weight you need to focus on diet. I read once that ‘great abs are made in the kitchen’ and I agree.

I was at a popular restaurant in New York yesterday where the calories are listed on the menu. Many of the entrees were over 1,000 calories! Lets do some math here. Since calories burned vary by person by so many variables, I am going to assume 100 calories/10 min of moderate to high intensity just for simplicity in this example (and I am too lazy for complicated equations right now).

Ok, you ran for a full hour at a rate of 6.0 and your muscles are sore! You worked really hard, sweating like mad, and burned about 600 calories. Now let’s see how many calories we would have burned doing absolutely nothing. I encourage you to read more about BMR (Basal Metabolic Rate) and RMR (Resting Metabolic Rate). These are both calculations used to estimate how many calories you burn assuming you did nothing but rest for24 hours. For this example, let’s use RMR and assume it is 1,200 calories. Divide that by 24 to give a calorie burn of 50 for an hour of sitting around doing nothing. So, we need to subtract that from our treadmill workout giving us a net benefit of 550 calories. Again, I am using very conservative estimates in my example.

OK, so we are at the restaurant feeling great after our tough workout and we order an entrée for 1,100 calories, a glass of wine to celebrate (120 calories), and what the heck let’s split the dessert since we earned it (550 calories). Calorie total for this one meal is 1,770 (wow, and that is just one meal! But does this sound familiar yet?). Your entire workout gave you a 550-calorie benefit bringing your meal down to 1,220, which is still way too much for one meal. It takes 3,500 extra calories to gain a pound, but with this math it is easy to see how that can happen.

I don’t want to discourage you; I want to do the opposite so lets use this same example in another setting. Ok, rewind. You did an awesome workout and made a net burn of 550 calories and going to meet your friends out to dinner. You have a nice glass of wine because you deserve it, order a lower calorie entrée or if you want the 1,100 calorie one then eat half of it. Politely demur on the chocolate cake at the end telling your friends that you are full. You stayed in your calorie budget and your exercise gave you a 550-calorie deficit. Wow, at this rate you will lose about 1/lb a week, the healthy amount. Great job!

Have a wonderful and healthy week

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Can a diet prevent cancer?

I recently came across some information about something called the ‘Epigenetic Diet’. This is not about weight loss; it is so much more powerful than that. Researchers are trying to prove that this diet may prevent cancer. Of course, this piqued my interest and I found myself researching it more.

Epigenetics research focuses on the effects that diet can have on the structure and the function of DNA. It was formerly believed that cancer is caused by a mutation in DNA, but scientists are finding that more than half of the cases are caused by changes in gene activity rather than the structure.

Ok, here is some quick science:  Your DNA is made up of a unique sequence of about 3 billion nucleotides. These are arranged into units called ‘genes’. Your genes contain all of the information needed to produce proteins necessary to create your cells and tissues to sustain your life. The process of creating a new protein in your cells is called ‘gene expression’ and your body closely regulates it. It is believed that mistakes in gene expression lead to illnesses like cancer. One of the ways of regulating gene expression is through epigenetics.  Epigenetics research focuses on the change of gene expression by means other than the change in DNA nucleotide sequence. This is where diet comes in.

So, what do I think of this? Well, I am neither a doctor nor a scientist but I think it makes sense. We learned back in basic high school biology class that our cells are constantly regenerating. So, as our cells change, what are they being built from? To me it makes sense that they are made using what goes into our body, whether that be food, medication, drugs, environmental pollution, etc. Since we can’t 100% control the environmental factors, I think we should pay great attention to what we can control. That means it is important to watch what you put into your body. Do not smoke or take drugs, limit alcohol (although in moderation it has positive benefits), make sure the medicine you take is really needed, watch out for dangerous chemicals in plastic, and avoid nitrates and chemicals in your food.

But the good news is that there is so much more you can ADD than to avoid. Food such as broccoli, blueberries, tomatoes, and grapes as well as flaxseed, garlic, turmeric, cinnamon, green tea, and red wine are some examples of things that may be able to ‘turn on’ genes that suppress tumor growth and ‘turn off’ the genes that promote growth. Of course, none of this is proven yet but I personally believe that it will be some day. It definitely will not hurt to add these to your diet.

I eat broccoli, flaxseed, and tomatoes everyday and blueberries, grapes and green tea on a lot of days. I will start to add cinnamon and turmeric to more of my food and of course enjoy a nice glass of red wine!

Cheers! And Happy Summer

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Now We're Cookin'

I have mentioned before that I am a bit of a ‘lazy cook’. In my defense, I find that the more ingredients added to a dish usually increase the amount of calories, salt, and fat. Also, it is challenging to have an open flame with a pre-schooler running around the kitchen tormenting the cat! It also seems that anytime I try to boil or simmer something, my daughter suddenly needs help in the bathroom. This is both dangerous and disgusting, resulting in half-cooked food going into the garbage. And yes I will admit it; I am really not much of a cook. (I am a very good baker though!).

However, occasionally I would like to make healthy, nutritious, and delicious meals for my family.  To do this I had to get a bit creative. I bought a slow-cooker last winter, and an indoor grill recently. These kitchen tools allow me to cook without worrying about burning my house down when I am called away from the kitchen. I also keep them far back on the counters to avoid being knocked over by a cat running from a child who is trying to put a tiara on his head and a mask on his face! (Yes, this is just a normal day in my kitchen)

To get my daughter involved in cooking, I bought her a children’s cookbook. This isn’t really a ‘cook’ book since none of the recipes involve the stove or oven. I have her flip through and pick out the vegetables and fruits she wants to use. I also let her use this book to pick out meals on the days I do not cook (which is most of the time). She chooses yogurt parfaits, PB&J sandwiches, smoothies, etc. When she chooses her own food from a book of healthy choices, she eats and enjoys it. I also involve her in making a grocery list. I ask her what she needs from the store. She actually asks me which store since she prefers string cheese from one store, the apples from another, etc. The trick is to make the choices about fruit, vegetables, lean meats, low-fat dairy, and whole grains. There is a lot to choose and children love to have their independence.

Another fun ‘tool’ I just purchased is a kitchen timer that looks like an owl. I told my daughter that it is hers and she is the only one who can use it. Yesterday I wanted to make a nice meal for my family. I bought mahi-mahi fish, organic spinach, garlic, onions, and avocado. I grilled the fish on my indoor grill but put my daughter in charge of setting the timer for 10 minutes and telling me when the fish was done. As she sat on the floor staring at the owl timer, I was able to cook the spinach with the garlic and onion using olive oil spray. She was way too busy being in charge of the main course to wreak havoc. She tells me that she doesn’t like avocado so I just cut it up and put it out on the table not offering her any. As soon as she saw her daddy eat some, she decided to try it and now she likes it. For some reason she thinks if daddy eats it, it has to be good.

We had a wonderful family meal. I think I may try to do this more often! Now off to check my smoke alarm batteries….

Have a wonderful and healthy week

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Body Pump Part Deux

Last month I wrote a post about my Les Mills Body Pump initial training http://sharonsherryfitness.blogspot.com/2011/05/pump-it.html . On Friday, I filmed my video to send to the assessment board for full certification. In theory, I really had until early August to do this, but with summer here, I wanted to get this done before vacation and my daughter’s fourth birthday. Also, now that school is out, I want my daughter to have a fun summer instead of watching me learn choreography.

As with the initial training, you can either receive a grade of pass, pass withheld (meaning you need your Group Fitness Manager (GFM) to help you where you fell short and then sign off), or a resubmit (meaning you need to record again and submit a new DVD).

To prepare, I team-taught some tracks during other instructors’ classes for a few weeks. That was great practice, and it also allowed me to receive honest feedback from the certified instructors. I learned one track at a time, and then practiced my track again and again. As the filming date moved closer, I spent most of my time (and any free minute I had) memorizing the choreography. I just watched the release DVD again and again, then played only the music and tested my knowledge of the choreography. My next focus was learning all of the required cues to say during the class. Practicing correct form was easier. I am a certified personal trainer, so I know correct form, but I needed to remind myself so that I did not get too caught up in the choreography.

I have to say that timing/tempo is the trickiest for teaching this class. That is why I spent so much time making sure I had the choreography nailed. I didn’t want to have to think about that plus the tempo. In Body Pump, the class must be fun and entertaining, so they do not want you to count beats and reps. You need to be able to ‘feel them’, relying on knowing the music inside and out. The music is really the key to the success of this class.

On top of all of this, I had to make sure I look like a ‘role model’ (i.e. using the heaviest weights I can manage), keep the transition between tracks smooth, introduce each track and demo moves, and ‘look the part’ (i.e. look fit, confident, and wear either red or black). Wow, this is a lot to think about!

So, to prepare for this I bought a brand new Flip camera to make sure everything was perfectly recorded. My wonderful husband took me to Lululemon and bought me a red top and black capri tights which I proudly wore in my video. Then of course I blow-dried my hair and used velcro rollers only to pull it back into a ponytail. I then added waterproof mascara and eyeliner. Come on, I was being filmed! (Yes, I am a bit vain…)

My husband took a vacation day to film the video for me, and my GFM put together a class of participants for me. I am very thankful to everyone who made this happen.

So, the big question is ‘how did I do???’ To be honest, I don’t know! I will send it in and see. Honestly critiquing myself, I saw quite a bit of mistakes.  I had mixed emotions that day. I was so relieved and happy to have it done and completed and proud that I remembered all of the choreography and cues. But then later, I was a bit down and even in tears when I started focusing on what I did not do right. I know that I was off on some of the timing, I added an extra rep at one point, I started the next set of exercises a measure too soon, and to top it all off, I lost form on the lunge track at the end. I taught a Spinning class in the morning before the filming, was practicing all week, and also running sprints all week to relieve my nerves. My legs literally just gave out.

Then after the tears, I had a change in my mindset. OK, I was not perfect, but who would be as a brand new Body Pump instructor? I was comparing myself to the Program Managers in the release DVD. They have been doing this for years, plus they are part of the development team. Of course I am not going to be anywhere near as great as they are. So I decided to think about what I did right. First of all, every single mistake I made I corrected immediately and went right back on tempo. I said every one of my compulsory cues, plus quite a bit of execution and motivational cues. My transitions were smooth as were my set ups for each track. I kept my energy high and motivating. With the exception of just one mistake, my choreography and form was right on.

So, I decided to burn my DVD and I am sending it out tomorrow hoping for the best. Trying to get the video from the Flip to the Mac to the DVD is a whole other story that would make a great post if I had an I/T blog. I added a small clip from my video below, the entire DVD is over an hour though. So, the worst-case scenario is that they will ask me to re-submit. I will gladly do that if necessary, but I was not about to toss this one since it was not 100% perfect. In accepting that I will never be 100% perfect, I am proudly stating that I am 100% human.

Have a balanced, embraced, and self-accepting week.

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Older and (Possibly) Wiser

I recently turned 42 and I am proud of how much wiser I have become with age. I look back to when I was 22 and I am happy to see how much I have evolved.

When I was 22, I avoided avocadoes and nuts since I was ‘positive’ that I would get fat from eating them. Now at 42, these healthy fats (in moderation) are staples of my diet since they are so good for my heart and for my skin. And I did not gain any weight from them!

At 22, I ate a bagel every day since it was fat-free, and how can you get fat if you don’t eat fat? At 42, I would never eat a bagel, because bagels and other simple carbs will make me gain weight.

At 22, I had a strict, inflexible regimen of running 3-5 miles on the treadmill, followed by strength training for the body part I was working that day. I didn’t enjoy it.  It was just something I ‘had to’ do. At 42, I teach a variety of classes and I take Yoga and Zumba for fun. I cross train and do full body workouts focused on both strength and power. I have a lot of fun and enjoy the variety of my workouts. And yes, I still run, but I do interval sprints and run on the days I feel like it.

At 22, I did care about my skin, but was lazy with my sunscreen and sometimes gave into the ‘peer pressure’ of being tan. At 42, I use sunscreen every day and avoid the sun during peak hours. Lunchtime is spent indoors. I also see my dermatologist each year for a skin check.

At 22, I loved supplements and wanted to try everything I read about. At 42, I realize most supplements are dangerous and I stick to my multi, calcium, fish oil, and glucosamine (per my doctor). And I make sure my doctor knows everything I take.

At 22, I worked out and watched my diet for the sole purpose of fitting into my jeans and wearing a bikini. At 42, I exercise because I love it and eat right to mitigate my risk of disease. That also means watching calories because carrying a few extra pounds does put a person at risk for disease. And as a bonus my jeans fit and I can still wear a bikini.

At 22, having a stranger compliment my appearance made me feel great. At 42, having my daughter watch me run on the treadmill and say ‘Mommy you run so fast, I am going to eat broccoli like you so I can run that fast!’ is the only compliment that matters. Well, I admit it also makes me feel great the way my husband looks at me! I really do not care what any strangers think.

At 22, I colored my hair often because I was easily bored, even though the chemicals could have been bad for me. I also wore heels I had trouble walking in since they looked good, even though it put my feet, knees and back at risk. At 42, well…. Ok… some things will never change!

Have a wonderful and healthy week

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Make Sure Your Hard Work at the Gym isn't Hidden

Unfortunately, you cannot ‘out-train’ a poor diet. When you work so hard building muscles and shaping your body, it is important to keep your body-fat low so the results can be seen. The late Jack LaLanne had said ‘exercise is king, nutrition is queen, put them together and you have a kingdom’.

Since each person is metabolically unique and has personal food preferences, diet really isn’t a ‘one size fits all’ program. But it is still important to use the following general guidelines:

• Eat plenty of fresh fruits and vegetables.
• Fuel your muscles with lean protein such as fish, chicken, turkey, egg whites, lean cuts of beef, whey protein powder, tofu, or beans.
• Limit dairy to non-fat or low fat choices. Plain Greek yogurt is a good choice since it is high in protein and low in sugar.
• Choose whole grains such as brown rice, oats, amaranth and quinoa over processed carbohydrates. Fiber is your friend since it will keep you full.
• Eat healthy fats such as nuts, avocados, coconut, and olive oil but in moderation. They are healthy but still high in calories.
• Eliminate (or have in very limited quantity) refined starches and sugars. These are ‘empty calories’ that can quickly pack on pounds, add bloat, and prevent you from being lean.
• Be aware of ‘liquid calories’ and try to drink water as your primary beverage.

If you are trying to lose weight, it is best to aim for a gradual weight loss of one-half to two pounds a week for women, and one to three pounds a week for men. Quick weight loss doesn’t last. Instead of a ‘diet’, think of a lifestyle change that you can maintain.  To successfully lose weight and maintain the loss:

1. Use the guidelines above to make good food choices.
2. Find a reasonable desired weight and then calculate the estimated calories needed to maintain that weight. Multiply by 12-15 calories for light to moderate activity and 15-20 calories for higher levels of activity.
3. Create a calorie deficit for weight loss (to get to that desired weight) by subtracting 20% of the maintenance calories per day.
4. Try to eat the majority of calories during the day so you don’t ‘blow it’ at night by being too hungry.

For example, if your desired weight is 125lbs and you are moderately active, your maintenance calories are (125*15) 1,875 calories per day.  To reach that desired weight, create a deficit for weight loss by subtracting 20% of maintenance calories (375 calories) for a total of 1,500 calories per day. Again, weight loss should be no more than one-half to two pounds a week.

Soon, you will look great both in and out of your jeans!

Have a wonderful and healthy week

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.