Does muscle really weigh more than fat?
A pound of muscle and a pound of fat weigh exactly the same- a pound! But the volume of muscle is denser and more compact. This is where to confusion comes in. It would take four pounds of muscle to fill the same space as one pound of fat. That’s why you become slimmer, more compact, even when the number on the scale isn’t dropping.
Why is fiber so important to my health?
Eating lots of fiber rich foods is one way to live longer without developing chronic diseases such as cancer and heart disease. In multiple studies, people with the highest fiber intake (25-35 grams per day) were up to 79% more likely to age successfully- meaning they were free of cancer and cardiovascular disease and also had no depression, cognitive impairment or diabetes- than those who consume the least fiber. Why? Fiber reduces inflammation in the body, which is an important protective influence on health and disease avoidance.
Why is inflammation so bad for me?
Recent research suggests that persistent inflammation is at the source of many diseases such as arthritis, heart disease, cancer, diabetes and even Alzheimer’s disease. Generally, inflammation is a defense mechanism in the body that helps stop growth of abnormal cells, promotes healing of injured tissues and signals cells to fight off viral and bacterial infections. But when inflammation persists for prolonged periods, the cells that are present to protect the body begin to destroy healthy tissue and trigger disease.
The cornerstone of reducing inflammation is regular exercise, adding anti-inflammatory foods and eliminating foods with preservatives, sugars and additives and consuming more whole foods, fruits and vegetables. Examples of anti-inflammatory foods are: peppers, green and white tea, olive oil and salmon, red wine, cocoa and spices such as ginger, turmeric and cayenne.
What is the healthiest “diet” for me to follow?
Researchers at Rush University in Chicago developed the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet. The MIND diet is a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, both of which have been found to reduce the risk of cardiovascular conditions like hypertension, heart attack and stroke. Some researchers have found that both diets protect against dementia as well. In studies, people with rigorous adherence to the MIND diet lowered their risk of dementia by as much as 53%!
The MIND diet has 15 dietary components, including 10 “brain healthy food groups” on which your diet should focus- green leafy vegetables, other vegetables, nuts, berries (blueberries in particular), beans, whole grains, fish, poultry, olive oil and wine. The 5 “unhealthy” groups identified are: red meat, butter and/or margarine, cheese, sweets (including pastries), and fried food.
What’s the difference between insulin resistance and high blood sugar?
The first question to answer is: what IS insulin? Insulin is a hormone that helps your body harness the energy provided by food by “unlocking” your cells and helping to move sugar around. Insulin resistance is when your cells no longer respond to the hormone. Weight gain can bring this on, especially when you add visceral fat (belly fat) because it churns out inflammatory chemicals that harm cells’ response to insulin. This is why waist circumference is so important.
Since its tough for insulin-resistant cells to take glucose from your blood, sugar levels build up and a person develops high blood sugar. Over time, this can lead to diabetes, which can damage your blood vessels and yield more weight gain. That’s because extra glucose signals to your pancreas to make more insulin. But the more you churn out, the easier weight piles on because insulin also encourages your body to store extra sugar as fat.
Can I count classes like yoga and barre as strength training?
When a muscle contracts to resist a force, that is strength training. So yes, yoga and barre workouts count toward strengthening your body. You can absolutely get stronger and improve your muscle endurance with classes that rely on your body weight or 3 pound dumbbells as resistance. But don’t confuse strength training with weight training. Heavier weight is what really helps you break down muscle tissue so it can rebuild. Why is this good? You will increase strength and muscle size, boost metabolism so you burn more calories and improve bone density to help you avoid injury. So if you love yoga or barre, don’t give them up! But dedicate at least two days a week to a weight lifting routine.
What is a Hybrid workout (like the ones you offer)?
Hybrid workouts leave you breathless AND tax your muscles. Usually involving weights, they count toward your HIIT AND strength tallies for the week. They are a great way to mix up your weekly workouts (variety is key to continued progress) and very efficient!
Question: How much cardio am I REALLY supposed to get each week?
The Centers for Disease Control and Prevention Recommends adults get a minimum of 2.5 hours (or 150 minutes) of moderate-intensity cardio each week for health purposes. Moderate-intensity means you are working hard enough to raise your heart rate and break a sweat. You should be able to carry on a conversation, but not sing a song. People who fulfill this goal have lower risk of premature death, heart disease, stroke, hypertension, type 2 diabetes and depression.
Is more exercise better? According to the CDC, adults who get 5 hours of moderate- or 2.5 hours of vigorous– exercise every week have an even lower risk of heart disease and diabetes. They also have a lower risk of breast and colon cancer and are less likely to gain weight. Vigorous intensity means you are breathing hard and fast. Your heart is beating rapidly. And you can’t say more than a few words without pausing to take a breath.
What is best? A combination of both, otherwise known as Interval Training. You will burn more calories. You will improve your aerobic capacity. You will burn more fat. And you will have more fun!
Question: Is it ok to log my winter miles exclusively on the treadmill?
The treadmill can be a life saver when its dark outside, the weather is bad or you are homebound with children. But running on a moving belt can affect your stride. Its best to do at least one weekly run outside, on pavement, to get the benefit of variables such as headwinds and elevation changes which force your body to shift and make adjustments.
For the rest of your miles, watch your stride. Because the treadmill keeps moving even when you tire, you may land with your foot too far ahead of your body (overstride) as you attempt to keep up with a too-fast belt. This can lead to knee, hip and hamstring pain. Try to match your treadmill stride rate to the rate you have on the road. If your rate is much slower (10%) on the treadmill, you need to make adjustments. Don’t hold on. Look straight ahead. Keep your toes under your nose. Watch your stance- a too-narrow stance is common). Swing your arms front to back, not crossing the center line of your body. To find your stride rate, count the number of times one (only one!) foot steps in one minute. What is ideal? 85 to 90.
Question: What are probiotics and why should I eat them?
Probiotics (either Lactobacillus fermentum or L. amylovorus) boost the healthy bacteria in your gut. In addition to helping with digestion and keeping you regular, they may reduce the severity of colds and flu and promote fat burning. Researchers gave healthy adults 1/2 cup of yogurt, half of which were supplemented with probiotics. Though none of the subjects lost weight, those subjects who ate the probiotic enhanced yogurt lost 3 to 4% body fat, compared to less than 1% in the non probiotic group! To ensure your yogurt (or Kefir) delivers, look for one that carries the “live and active cultures” seal.
Question: What is HIIT and why do I need to do it?
Answer: HIIT is high intensity interval training. During HIIT subjects alternate short intervals of “all out” effort with (typically) longer intervals of recovery effort. HIIT training has been found to be the most effective form of exercise at burning fat and calories. On average, subjects who do HIIT training just three days a week for 30 minutes have similar cardiovascular and metabolic adaptations as those who complete a “standard” steady state routine of 40-60 minutes 5 days a week.
Question: What is Metabolic Syndrome?
Answer: Metabolic Syndrome is an inflammatory condition which raises the risk of heart disease and diabetes. An astounding 2 out of 5 Americans suffer from this disease. With Metabolic Syndrome, fat cells spew inflammation-causing markers into the bloodstream.
People who have Metabolic Syndrome have at least three of the following:
blood pressure of 130 over 85 or higher
fasting blood sugar of 100 or higher
HDL (good) cholesterol below 50 (women) or 40 (men)
waist circumference of at least 35 inches (women) of 40 inches (men)
triglycerides of 150 or higher
Fitness Matters Inc 