Mike's Total Health Club

Spartan Race 2012 Lets Do It!

2012-01-11T10:03:00.001-07:00

argh... being sick sucks!

2012-01-10T19:09:00.001-07:00

So being sicknesses...sucks! I recently started to feel better from a sinus infection that lasted 3 crazy weeks! Terrible! I did What I was supposed to...rest...fluids...saline up the ol sniffer... nothing helped...until the magic of the dreadful Zpack. What a love hate relationship. I hate being sick and I love not taking antibiotics ... so 3 weeks later I was able to finally workout. It was awesome. I was going to kill it... I did kill something my time trying to find an un occupied machine. It was resoluter season and they were out in full force which is ok... 2 more weeks and it will be back to normal. Sure wish I could workout today...dang migraine...just my luck!

The time of year to get in shape

2011-12-28T17:42:00.003-07:00

So here we are again... the time of year where the gym gets busy, people talk constantly about their resolution to lose weight, and the regular exercisers cuss the number of people in the gym. I just had a client tell me how much he hated the gym this time of year. All I can say is at least they are trying to get in shape. The odds are they won't but every year a very small percentage of people actually stick with it. What intrigues me is the people that stick with it all the time... not so much people that are already in shape, but people that have lost a significant amount of weight and have kept it off. One person in particular is a lady that I work with. She has lost 160lbs and has maintained it for 7 years. She works hard, but really knows what it takes to be successful. You can follow her story on facebook at https://www.facebook.com/pages/Full-Length-Mirror/168177149860683?ref=ts

What losing 50 lbs looks like!

2011-07-07T15:41:00.001-06:00

Great Job to my client Shane. He lost 55lbs fat, gained 5lbs muscle and lost 20% bodyfat!

How to Slow Down the Aging Process

2011-04-27T15:27:00.001-06:00

How to Slow Down the Aging Process

The Fountain of Youth is a popular legend that still lives on since Ponce de Leon allegedly scoured Florida in 1513 to find it. The idea that a magical spring can reverse the process of aging is one that still intrigues many people today. Although no one has yet discovered the Fountain of Youth or another way to reverse the process of aging, there are many ways that it can be slowed.

1. Limit Calories.

If you want to feel younger and healthier, it has been shown in documented scientific studies that calorie restrictions will do just that. If you simply limit the number of calories you consume in a day, studies show that you will live longer. Of course the key to successful calorie reductions is to limit the foods that you eat to those that are full of nutrients. Try to reduce daily calories by 25%, this is a great place to start.

2. Connect with People

The healthiest and longest lived people are statistically shown to be those with many connections to people and things outside themselves. Research has shown that people with few connections outside themselves are typically in poorer mental health, poor physical health, and often die prematurely. Take time to connect with those around you and to develop hobbies that you have always wanted to pursue.

3. Exercise Regularly

This is a huge benefit both to body and mind. Studies have shown that exercise is as effective in combating depression as an anti-depressant. It keeps muscles toned, strengthens bones, increases circulation, lowers blood pressure, and improves blood sugar management. It keeps oxygen flowing to the brain and improves its function. You should try to always include both cardiovascular exercise and weight training.

4. Focus your Mind

Never underestimate the incredible power of your mind. In a recent breakthrough scientific study, painstaking effort went into reconstructing a complete environment that made elderly test subjects feel like they were living in the 1980s. They were carefully monitored and compared to other elderly test subjects who were observed in the present day surroundings. It was shown that those who were surrounded by reminders of the 1980s behaved like they were 20 years younger. They were physically capable of doing things that they could do 20 years ago, all because their mind responded to visible cues in their surroundings!

5. Be Wise With Your Diet

It is important to know what foods will help your body to be strong and healthy. Eat plenty of fresh fruits and vegetables, low fat dairy, whole grains, and lean meat for protein. Another excellent source of protein to help you feel much younger is whey protein. This is an all-natural protein source that comes from dairy and it is best taken as a supplement. It is highly recommended by health professionals because it helps your body generate lean muscle. This is very important if you want your body to respond to your youthful and vibrant mind. Make sure to get whey protein isolate, this supplement contains 90% protein and is the most cost-effective way to make sure you are getting enough protein every day.

For more info on whey protein, visit Top Form Supplements.

Sweet Potatoes / Yams

2011-04-05T09:45:00.001-06:00

Sweet Potatoes have a very different nutritional profile than regular potatoes, with increased amounts of beta-carotene and antioxidants. Sweet Potatoes are an excellent source of vitamins A and C, and a good source of potassium, fiber, and vitamin B

Eggplant

2011-03-01T10:54:00.002-07:00

Eggplant receives its deep, rich color from a flavonoid called nasunin, a potent antioxidant that protects cell membranes from damage. It's also believed that eggplants may be beneficial to the central nervous system. Eggplants are available year-round, but their peak season -when their flavor is highest- is August through October.

Almonds!

2011-02-25T12:05:00.001-07:00

Almonds are a rich source of vitamin E, containing 24 mg per 100 g. They are also rich in monounsaturated fat, one of the two "good" fats responsible for lowering LDL cholesterol. Almonds may also improve complexion, improve movement of food through the colon (feces) and the prevention of cancer. Recent research associates the inclusion of almonds in the diet with elevating the blood levels of high density lipoproteins(The good fat) and of lowering the levels of low density lipoproteins (The bad fat)

Consultation

2011-02-24T14:24:00.002-07:00

95% of people that diet fail according to the FTC. In order to succeed long term, people need to understand and be able to life a healthy lifestyle. In our free initial consultation we will draw up a personalized graph based on the 5 components of fitness that will start you on your way to ultimate health! These consultations can be over the phone or at our office! To learn more about the program click HERE!
To sign up for a free consultation enter your info HERE!

Scientific Evidence of Apple Cider Vinegar Benefits

2011-02-08T16:19:00.003-07:00

Scientific Evidence of Apple Cider Vinegar Benefits

Does Apple cider vinegar work?

There are some medical uses of vinegar that do have promise, at least according to a few studies. Here's a rundown of some more recent ones.

* Diabetes. The effect of vinegar on blood sugar levels is perhaps the best-researched and the most promising of apple cider vinegar's possible health benefits. Several studies have found that vinegar may help lower glucose levels. For instance, one 2007 study of 11 people with type 2 diabetes found that taking two tablespoons of apple cider vinegar before bed lowered glucose levels in the morning by 4%-6%. (Lower blood sugar works better on a diet)

* High cholesterol . A 2006 study showed evidence that vinegar could lower cholesterol. However, the study was done in rats, so it's too early to know how it might work in people.

* Blood pressure and heart health. Another study in rats found that vinegar could lower high blood pressure. A large observational study also found that people who ate oil and vinegar dressing on salads five to six times a week had lower rates of heart disease than people who didn't. However, it's far from clear that the vinegar was the reason.

* Cancer . A few laboratory studies have found that vinegar may be able to kill cancer cells or slow their growth. Observational studies of people have been confusing. One found that eating vinegar was associated with a decreased risk of esophageal cancer. Another associated it with an increased risk of bladder cancer.

* Weight Loss . For thousands of years, vinegar has been used for weight loss. White vinegar (and perhaps other types) might help people feel full. A 2005 study of 12 people found that those who ate a piece of bread along with small amounts of white vinegar felt fuller and more satisfied than those who just ate the bread.

While the results of these studies are promising, they are all preliminary. Many were done on animals or on cells in a lab. The human studies have been small. Before we will truly know whether vinegar has any health benefits, much larger studies are needed.

Black Rice

2011-02-07T10:26:00.003-07:00

Getting your antioxidants from fresh berries can be pricey. A new report from the scientists at Louisiana State University shows black rice is higher than blueberries in the powerful free-radical buster anthocyanin-while supplying more vitamin E and fiber... Use black rice in place of instant or white rice, or brown rice.

Amaranth

2011-01-31T17:34:00.002-07:00

It was the staple food of the Aztecs, but this tiny pale-golden seed isn't well know in the United States. Too bad- it's a nutrient powerhouse. A cup has about nine grams of protein; lots of nutrients like iron, calcium, and magnesium; cholesterol-lowering phytosterols; and a complete amino-acid profile. Cook it just like rice-- 2 parts water to 1 part grain

Perseverance

2011-01-19T10:29:00.002-07:00

In the confrontation between the stream and the rock, the stream always wins... not through strength but by perseverance.
~H. Jackson Brown

A big breakfast doesn't reduce calorie intake!

2011-01-18T09:27:00.003-07:00

It's a myth that eating a large breakfast means consuming fewer calories during the day, according to researchers in Germany.

The study, published in Nutrition Journal, showed that people still eat the same amount at lunch and dinner.

The scientists suggest reducing breakfast calories could help people lose weight.

The British Dietetic Association said eating breakfast was important for a balanced diet.

Starting the day with a hearty breakfast has often been linked with weight loss.
Not cutting back

The team at the University of Munich followed nearly 400 people for 14 days.

The patients kept a diary of what they ate, at what time and how much it weighed.

Some had large breakfasts, some small and some skipped the meal.

People who had a big breakfast, on average 400 calories larger than a small one, consumed around 400 more calories in a day.

Dr Volker Schusdziarra, lead researcher, said: "The results of the study showed that people ate the same at lunch and dinner, regardless of what they had for breakfast."

Experts still say that breakfast has an important role to play.

Sian Porter, spokeswoman for the British Dietetic Association, said: "It has been shown that people who eat breakfast have more balanced diets than those who skip this meal, are less likely to be overweight, lose weight more successfully and have reduced risk of certain diseases.

"Missing breakfast may lead you to snack on less healthy foods later on in the morning and you won't necessarily catch up nutritionally later in the day if you skip breakfast."

Check out the new workouts!

2011-01-12T10:37:00.000-07:00

The 5 Factors of Fat Loss Training

2010-12-07T10:54:00.001-07:00

We’re using resistance training as the cornerstone of our fat loss programming. Our goal is to work every muscle group hard, frequently, and with intensity that creates a massive “metabolic disturbance” or ”afterburn,” leaving the metabolism elevated for several hours post workout. Here are a few studies to support this:

Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
European Journal of Applied Physiology. March 2002, Vol 86 (5): 411-7. Epub 2002 Jan 29.

This study used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post workout, which is a pretty significant timeframe for metabolism to be elevated. If you trained from 9 to 10 a.m. on Monday morning, you’re still burning more calories (without training) at midnight on Tuesday! Can we compound this with additional training within that 38 hours? No research has been done, but I have enough case studies to believe that you can.

Another study: Kramer, Volek et al. Influence of exercise training on physiological and performance changes with weight loss in men. Medicine & Science in Sports & Exercise, 1999, Vol. 31, No. 9: 1320-1329

Overweight subjects were assigned to three groups: Diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks). Now, the weight training group lost 21.1 pounds of fat (44% and 35% more than diet- and aerobics-only groups respectively). The addition of aerobic training didn’t result in any real worldsignificant fat loss over dieting alone. Thirtysix sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. However, the addition of resistance training greatly accelerated fat loss results.

One more: Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R. Effects of resistance vs. aerobic training combined with an 800-calorie liquid diet on lean body mass and resting metabolic rate. Journal of the American College of Nutrition, April 1999, 18 (2): 115-21.

The aerobic group performed four hours of aerobics per week. The resistance training group performed 2-4 sets of 8-15 reps, 10 exercises, three times per week. VO2 max increased equally in both groups. Both groups lost weight.

1) High Intensity Resistance Training

The resistance training group lost significantly more fat and didn’t lose any lean body mass, even at only 800 calories per day. The reason the calories were so low was to really take any dietary variables completely out of the equation and compare the effects of the exercise regime on LBM and metabolism. The resistance training group actually increased metabolism compared to the aerobic group, which decreased metabolism. It seems that aerobic training is a more significant stress to the body than a starvation diet.

In my experience, full body training in a superset, tri-set, or circuit format (with non-competing exercises) in a rep range that generates lactic acid (and pushes the lactic acid threshold or LAT) seems to create the biggest metabolic demand. It makes sense; training legs, back, and chest will burn more calories and elevate metabolism more than an isolated approach training one of them. The rep range that seems to work best is the 8-12 hypertrophy range, although going higher will work just as well with a less-trained population.

2. High Intensity Anaerobic Interval Training

The second key “ingredient” in fat loss programming is high intensity interval training (HIIT). I think most readers are well aware of the benefits of interval work. It burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The only downside is that it flat-out sucks to do! Interval training works. Too bad it isn’t more fun to perform!

The landmark study in interval training was from Tremblay: Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism, July 1994, 43 (7): 814-8

This study pitted 20 weeks of endurance training against 15 weeks of interval training:

• Energy cost of endurance training = 28,661 calories.
• Energy cost of interval training = 13,614 calories (less than half)

The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost). Read that again. Calorie for calorie, the interval training group lost nine times more fat overall. Why? Maybe it’s EPOC, an up-regulation of fat burning enzyme activity, or straight up G-Flux. I don’t care. I’m a real world guy. If the interval training group had lost the same amount of fat as the endurance group, we’d get the same results in less time. That means interval training is a better tool in your fat loss arsenal.

3. High Intensity Aerobic Interval Training

The next tool we’ll pull out is essentially a lower intensity interval method where we use aerobic intervals. Here’s the study we’ll be referring to: Talanian, Galloway et al. Two weeks of High-Intensity Aerobic Interval Training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology, April 2007, 102 (4):1439-47. Epub 2006 Dec 14.

This study looked at high-intensity aerobic interval training and its influence on fat oxidation. In summary, seven sessions of HIIT over two weeks induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women. In layman’s terms, the interval work appeared to “up-regulate” fat burning enzymes. This means we can burn more fat in other activities as a result of this inclusion. In other words, we get a bit more bang for our buck.

A quick disclaimer, though: My colleague Alan Aragon once said, “Caring about how much fat is burned during exercise is equivalent to worrying about how much muscle is built during exercise.” In other words, substrate utilization during exercise isn’t really an important variable in the big picture of fat loss. Total calories burned overall is.

4. Steady State High Intensity Aerobic Training

Tool number four is just hard cardio work. This time we’re burning calories. We aren’t working hard enough to increase EPOC significantly or to do anything beyond the session itself. But calories do count. Burning another 300 or so calories per day will add up.

5. Steady State Low Intensity Aerobic Training

This is just random activity, such as going for a walk in the park. It won’t burn a lot of calories or increase muscle or EPOC. There isn’t very much research showing that low intensity aerobic training actually results in very much additional fat loss, but you’re gonna have to really work to convince me that moving more is going to hurt you when you’re in fat attack mode.

Just a reminder... I will be designating 15 or so hours a week at a local personal training center running boot camps, group training, and personal training. I love it and it will be great for clients of Total Health & Fitness. Email me if you are interested. mike.butler@thfonline.com

Telomerase reverses ageing process

2010-12-07T10:49:00.001-07:00

Telomerase reverses ageing process

Dramatic rejuvenation of prematurely aged mice hints at potential therapy.

Premature ageing can be reversed by reactivating an enzyme that protects the tips of chromosomes, a study in mice suggests.

Mice engineered to lack the enzyme, called telomerase, become prematurely decrepit. But they bounced back to health when the enzyme was replaced. The finding, published online today in Nature1, hints that some disorders characterized by early ageing could be treated by boosting telomerase activity.

It also offers the possibility that normal human ageing could be slowed by reawakening the enzyme in cells where it has stopped working, says Ronald DePinho, a cancer geneticist at the Dana-Farber Cancer Institute and Harvard Medical School in Boston, Massachusetts, who led the new study. "This has implications for thinking about telomerase as a serious anti-ageing intervention."

Other scientists, however, point out that mice lacking telomerase are a poor stand-in for the normal ageing process. Moreover, ramping up telomerase in humans could potentially encourage the growth of tumors.
Eternal youth

After its discovery in the 1980s, telomerase gained a reputation as a fountain of youth. Chromosomes have caps of repetitive DNA called telomeres at their ends. Every time cells divide, their telomeres shorten, which eventually prompts them to stop dividing and die. Telomerase prevents this decline in some kinds of cells, including stem cells, by lengthening telomeres, and the hope was that activating the enzyme could slow cellular ageing.

Two decades on, researchers are realizing that telomerase's role in ageing is far more nuanced than first thought. Some studies have uncovered an association between short telomeres and early death, whereas others have failed to back up this link. People with rare diseases characterized by shortened telomeres or telomerase mutations seem to age prematurely, although some tissues are more affected than others.

“They are not studying normal ageing, but ageing in mice made grossly abnormal.”

David Harrison
Jackson Laboratory, Bar Harbor, Maine

When mice are engineered to lack telomerase completely, their telomeres progressively shorten over several generations. These animals age much faster than normal mice — they are barely fertile and suffer from age-related conditions such as osteoporosis, diabetes and neurodegeneration. They also die young. "If you look at all those data together, you walk away with the idea that the loss of telomerase could be a very important instigator of the ageing process," says DePinho.

To find out if these dramatic effects are reversible, DePinho's team engineered mice such that the inactivated telomerase could be switched back on by feeding the mice a chemical called 4-OHT. The researchers allowed the mice to grow to adulthood without the enzyme, and then reactivated it for a month. They assessed the health of the mice another month later.

"What really caught us by surprise was the dramatic reversal of the effects we saw in these animals," says DePinho. He describes the outcome as "a near 'Ponce de Leon' effect" — a reference to the Spanish explorer Juan Ponce de Leon, who went in search of the mythical Fountain of Youth. Shriveled testes grew back to normal and the animals regained their fertility. Other organs, such as the spleen, liver and intestines, recuperated from their degenerated state.

The one-month pulse of telomerase also reversed effects of ageing in the brain. Mice with restored telomerase activity had noticeably larger brains than animals still lacking the enzyme, and neural progenitor cells, which produce new neurons and supporting brain cells, started working again.

"It gives us a sense that there's a point of return for age-associated disorders," says DePinho. Drugs that ramp up telomerase activity are worth pursuing as a potential treatment for rare disorders characterized by premature ageing, he says, and perhaps even for more common age-related conditions.
Cancer link

The downside is that telomerase is often mutated in human cancers, and seems to help existing tumors grow faster. But DePinho argues that telomerase should prevent healthy cells from becoming cancerous in the first place by preventing DNA damage.

David Sinclair, a molecular biologist at Harvard Medical School in Boston, agrees there is evidence that activating telomerase might prevent tumors. If the treatment can be made safe, he adds, "It could lead to breakthroughs in restoring organ function in the elderly and treating a variety of diseases of aging."

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Other researchers are less confident that telomerase can be safely harnessed. "Telomere rejuvenation is potentially very dangerous unless you make sure that it does not stimulate cancer," says David Harrison, who researches ageing at the Jackson Laboratory in Bar Harbor, Maine.

Harrison also questions whether mice lacking telomerase are a good model for human ageing. "They are not studying normal ageing, but ageing in mice made grossly abnormal," he says. Tom Kirkwood, who directs the Institute for Ageing and Health at Newcastle University, UK, agrees, pointing out that telomere erosion "is surely not the only or even dominant, cause" of ageing in humans.

DePinho says he recognizes that there is more to ageing than shortened telomeres, particularly late in life, but argues that telomerase therapy could one day be combined with other therapies that target the biochemical pathways of ageing. "This may be one of several things you need to do in order to extend lifespan and extend healthy living," he says.

TopForm Chest Workout

2010-12-02T08:54:00.001-07:00

Try the 40/40 Challenge

2010-12-02T08:41:00.004-07:00

TRX Exercise equipment on sale for Christmas!

2010-11-24T08:27:00.004-07:00

I love this piece of equipment! I recommend it for all of my clients! Check it out! The killer discount only lasts until the 29th of November!

TRX Exercise of the Day

2010-10-25T16:17:00.002-06:00

TRX Training

2010-10-08T13:36:00.001-06:00

2010-10-07T08:44:00.001-06:00

By Nkoyo Iyamba

SALT LAKE CITY -- We may see ourselves one way in the mirror, but our medical charts tell a different story.

A new study shows Americans have a distorted view of their health. They think they're thinner or healthier than they actually are.

Health experts say this skewed perception could put their lives as risk.

"You can't feel high cholesterol, and most of the time you can't even feel high blood pressure," explains Julie Hansen, nutrition professor at Weber State University. "So I don't think people know unless they get it measured."

As part of a recent Harris Interactive/HealthDay survey, respondents were asked to provide their height and weight in order to calculate their body-mass index (BMI), a ratio of weight to height. Respondents then had to classify themselves into several weight range categories.

The results showed 30 percent of people classified as overweight actually thought they were "normal" size, while 70 percent of people classified as obese also thought they were of "normal" weight. Of those classified as morbidly obese, almost 60 percent thought there were merely obese.

Hansen says this skewed perception puts our lives at risk.

"Any other type of disease, this would be like an epidemic," explains Hansen. "This is an epidemic, but people seem to be OK with it."

Hansen also says popular culture is not adding to the obesity solution. She says manufacturers are making clothes and other things bigger and then slapping smaller labels on them to make us feel good.

"There are a lot of accommodations. We're making a larger seat and larger coffin, and larger medical beds," she says. "I don't think we really need to start changing clothing sizes."

The study also showed those surveyed felt their weight problems were less a food issue and more a lack of exercise.

I just found my new workout partner! I love the TRX!

2010-10-05T13:52:00.004-06:00

I absolutely love my TRX trainer! I love having clients use it too! Shake up your workout and do something fun that will rock your body into shape!

Medium Repetitions (6-10)

2010-10-01T12:31:00.000-06:00

With this approach, your muscles are nuder medium tension for a medium amount of time. Consider this just what it is: A mix of low and high rep lifting. So it helps you improve both muscle strength and endurance. You might say it strikes a good balance between the two. However if you use this rep range all the time, you will miss out on the greater tension levels that come with lower reps and the longer tension time achieved by the higher reps!

High repetitions (11 or more)

2010-09-30T12:24:00.000-06:00

When you use higher reps, your muscles have to contract for long periods of time. This increases the number of mitochondria in your muscle fibers. Your mitochondria are energy producing structures that not only burn fat (the more the better!) but also lead to greater muscle endurance and cardiovascular fitness. What's more, these structural changes boost the fluid volume in your fibers, adding size to your muscles!

Low Repetitions

2010-09-29T12:16:00.002-06:00

Low repetitions (1 to 5): This rep range allows you to use the heaviest weights, which puts your muscles under the highest amounts of tension. This increases the number of myfibrils in your muscle fibers. What the heck is myofibril? It's the part of your muscle fiber that contains the contractile proteins. Think of it this way: When there are more of these proteins to contract, your muscles can generate greater force. That is why 1 to 5 is an ideal rep range for building strength. And, of course, more myofibrils increase the size of your fibers, making your muscles bigger!

There is no such thing as a bad rep... 3 part series

2010-09-26T12:07:00.003-06:00

Trainers don't just randomly choose the number of repetitions a person does. Well at least the good ones don't. That is because the rep range you use dictates how your muscles adapt to your routine. In fact,by knowing the benefits of three key rep ranges, you can choose the strategy that's best for the results you want. Keep in mind that these rep ranges don't work like an on-off button; they're more like a dimmer switch. As you move up and down in reps, you're simply dialing back the benefits of one and emphasizing those of another. I will post 3 more posts that will cover each rep range and what they do.

Part 10 of 10 Super Vegetables

2010-08-19T16:14:00.001-06:00

Part 10 Eggplant

Eggplant receives its deep, rich color from a flavonoid called nasunin, a potent antioxidant that protects cell membranes from damage. It's also believed that eggplants may be beneficial to the central nervous system. Eggplants are available year-round, but their peak season -when their flavor is highest- is August through October.

Part 9 of 10 Super Vegetables

2010-08-17T16:11:00.001-06:00

Part 9 Broccoli

Broccoli is an excellent source of fiber, folate, and vitamins A, C, and K. and a good source of 16 other nutrients. The florets and stems have very similar nutrient profiles. Broccoli is a member of the cruciferous vegetable family that contains sulfur compounds, which neutralize toxic substances and can lower the risk of cancer.

Part 8 of 10 Super Vegetables

2010-08-16T16:07:00.000-06:00

Part 8 Carrots

Carrots long have been associated with good eyesight due to the pro-vitamins alpha- and beta-carotene, precursors to vitamin A that also give carrots their bright orange color. From vitamin A, the body can make retinal, a nutrient that's important in helping human eyes perceive light.

Supplements Component 3.mp4

2010-08-16T16:05:00.000-06:00

Part 7 of 10 Super Vegetables

2010-08-15T16:02:00.001-06:00

Part 7 Winter Squash

Winter squash is highly regarded nutritionally for its carotenoid phytonutrients, which are responsible for both the color of the squash and for their health-promoting benefits, including powerful antioxidant and anti-inflammatory agents. Popular types of winter squash include butternut,acorn,and spaghetti squash, as well as pumpkins and kabocha a Japanese squash gaining popularity and becoming available in the United States.

Part 6 of 10 Super Vegetables

2010-08-14T15:59:00.001-06:00

Part 6 Asparagus

Asparagus is an excellent source of folic acid, a vitamin essential for proper formation of cells and important for a healthy cardiovascular system. It's also a very good source of potassium, fiber, and Vitamins A, C, and K. Asparagus is in its peak season late March through early June

Part 5 of 10 Super Vegetables

2010-08-13T15:55:00.000-06:00

Part 5 Cauliflower

Cauliflower lacks the bright color of its vegetable cousins because its thick outer leaves prevent the production of chlorophyll. Cauliflower still is a nutrient-dense food, however. One cup contains as much vitamin C as an orange and more fiber than a potato. Cauliflower also is an excellent source of folate and B vitamins.

Part 4 of 10 Super Vegetables

2010-08-12T15:52:00.000-06:00

Part 4 Sweet Potatoes

Sweet Potatoes have a very different nutritional profile than regular potatoes, with increased amounts of beta-carotene and antioxidants. Sweet Potatoes are an excellent source of vitamins A and C, and a good source of potassium, fiber, and vitamin B

Part 3 of 10 Super Vegetables

2010-08-11T15:19:00.002-06:00

Number 3 Dark Leafy Greens

Dark Leafy Greens are a food you sh9ould try to eat every day. As a collective group they are more nutrient-dense than any other vegetable. Leafy Greens are excellent sources of everything from calcium and potassium to vitamin C and iron. Enjoy a variety of dark greens, raw or cooked, including Swiss chard, kale, romaine, collard greens, mustard greens, and spinach

Part 2 of 10 Super Vegetables

2010-08-10T15:15:00.000-06:00

Number 2 Tomatoes

Tomatoes get their bright colors from Lycopene, a carotenoid that can help reduce the risk of heart disease, cataracts, and cancer. Lycopene in synergy with other nutrients makes ripe tomatoes one of the best foods you can eat. They are an excellent source of biotin, as well as vitamins A,C, and K.

Part 1 of 10 Super Vegetables

2010-08-09T15:12:00.002-06:00

Number 1 Bell Peppers!

Bell peppers are rich in several nutrients, whether they are red, green, orange, yellow, or purple. Because Red Peppers stay on the vine longer, they contain significantly higher levels of beta-carotene and vitamin C than green peppers!

2010-08-05T15:46:00.000-06:00

Component 1 of Fitness 3 Rules of Nutrition

2010-07-30T16:43:00.002-06:00

Part 10 of 10 Healthy Fruits (Grapes)

2010-07-28T10:07:00.002-06:00

Grapes have been shown to exhibit coronary benefits similar to those associated with drinking wine. Antioxidants called flavonoids are responsible for giving grapes their color, and they are also know to lower cholesterol, reduce blood clots, and decrease the risk of heart disease. Flavonoids mostly are found in darker-colored grapes.

Part 9 of 10 Healthy Fruits (Bananas)

2010-07-27T10:04:00.001-06:00

Bananas are one of the best dietary sources of potassium and vitamin B6. Potassium is a nutrient involved in blood pressure, muscle control, and nerve function. Increasing potassium in the diet may protect against hypertension, especially in people who are sensitive to high levels of sodium

5 Components For Fat Loss.mp4

2010-07-26T14:43:00.000-06:00

Part 8 of 10 Healthy Fruits (Kiwi Fruit)

2010-07-26T10:00:00.000-06:00

Kiwifruit contain more vitamin C than oranges, and are a good source of potassium, copper, and magnesium. The peak of kiwi season in the United States runs from November through May. For best tasting fruit, look for kiwi that yield to gentle pressure, a sign the fruit is fully ripe.

Part 7 of 10 Healthy Fruits (Pineapples)

2010-07-25T09:57:00.001-06:00

Pineapples have a unique group of enzymes that break down proteins and act as a digestive aid that may help reduce tumor growth and inflammation. It is these strong enzymes that work to tenderize meat when pineapple juice is used as a marinade. Pineapples are also an excellent source of manganese and vitamin C.

Part 6 of 10 Healthy Fruits (Pears)

2010-07-24T09:53:00.000-06:00

Pears like most fruits, are a great source of dietary fiber. Fiber not only prevents constipation and ensures regularity of the digestive tract, it also binds cancer-causing chemicals in the colon and inhibits them from damaging colon cells. One medium to large pear can contain as much as 20 percent of the daily recommended amount of fiber. Pears typically also are hypo-allergenic and often are recommended as the first fruit given to infants.

Why Diets Don't Work

2010-07-23T15:33:00.002-06:00

Part 5 of 10 Healthy Fruits (Papaya)

2010-07-23T09:48:00.000-06:00

Papaya contains several nutrients and enzymes - specifically vitamins C and E, beta-carotene, and chymopapain - that have been shown to help reduce inflammation. People with diseases that worsen with inflammation, such as asthma and arthritis, often find that their symptoms are lessened when they eat foods containing these nutrients. Most papayas have a green-yellow outer skin that turns yellow when ripe.

Part 4 of 10 Healthy Fruits (Cantaloupe)

2010-07-22T09:45:00.000-06:00

Cantaloupe contains many nutrients that promote cardiovascular health, such as potassium, which helps maintain healthy blood-pressure levels and muscle contractions. Cantaloupe also is a good source of folate and vitamin B6 which can prevent damage to artery walls

Part 3 of 10 Healthy Fruits (Berries)

2010-07-21T09:41:00.001-06:00

Berries are a very good to excellent source of Vitamin C, fiber, and manganese, and they're full of strong antioxidants. Diets that include fresh berries have been linked to lower rates of cancer, especially cancer of the liver.

Part 2 of 10 Healthy Fruits (Citrus Fruit)

2010-07-20T09:37:00.000-06:00

Citrus Fruits are known for their excellent supply of vitamin C, but oranges, grapefruits, lemons, and limes also contain more than 60 flavonoids that can discourage inflammation and provide powerful antioxidant protection. Though most citrus fruits are available year-round, their peak season runs from December through May.

Part 1 of 10 Healthy Fruits (Apples)

2010-07-19T09:20:00.004-06:00

Apples are good sources of vitamin C, fiber, and phytonutrients, which give apple skins their color. The old adage "An apple a day keeps the doctor away" is validated in numerous studies. Apples are very high in pectin, which helps lower cholesterol. For best nutrition, leave skins on.

Being Obese Can Cost a Man Eight Years

2010-07-14T09:47:00.002-06:00

Men who are obese at age 20 die about eight years earlier than other men, a new study in Denmark suggests.
Researchers tracked more than 5,000 men starting at the age of 20 until up to age 80. They found that at any given age, an obese man was twice as likely to die as a man who was not obese, and that obesity at age 20 appeared to be a constant factor in death rates up to 60 years later.
"As the obesity epidemic is still progressing rapidly, especially among children and adolescents, it is important to find out if obesity in early adulthood has lifelong mortality effects," said the study's leader, Esther Zimmermann, a researcher at the Institute of Preventive Medicine, Copenhagen University Hospital and the Institute of Biomedical Sciences at the University of Copenhagen.
Zimmermann told LiveScience she isn't sure whether the results would hold for Americans, but that a recent study in Sweden echoed her study results. The study will be presented Tuesday at the International Congress on Obesity in Stockholm.
BMI and death risk
Zimmermann and her colleagues compared mortality among military draftees, including 1,930 obese men and a random sample of 3,601 non-obese men. (Zimmermann said she wasn't sure which men actually were accepted into the military.) They looked at participants' body mass index, or BMI, at the average ages of 20, 35 and 46 and then matched the results with death rates in the next follow-up period.
BMI is an indicator of body-fat calculated from height and weight. According to the National Heart, Lung, and Blood Institute, a BMI below 18.5 means the person is underweight; between 18.5 and 24.9 is considered normal; 25 to 29, overweight; and anything higher, obese.
The results were adjusted to eliminate any influence on the findings from year of birth, education and smoking.
A total of 1,191 men died during the follow-up period of up to 60 years. Of the survivors at age 70, about 70 percent had not been obese at age 20. Though the other 70-year-old survivors had been obese, just as many obese men had died by then.
Results showed men with a BMI of 25 at age 20 had the lowest death risk. Underweight men had a slightly elevated risk, and the risk of early death crept up steadily by 10 percent for each BMI unit above 25.
Obesity is persistent
Zimmermann said it is unclear whether the higher death risk was a result of being obese at age 20 or of remaining obese for many years afterward.
"More than 70 percent of the obese young men were still obese at the follow-up examinations, whereas only 4 percent of the men in comparison group developed obesity during follow-up," Zimmermann said. "Obesity seems to be a persistent condition, and it appears that if it has not occurred in men by the age of 20, the chance[s] of it developing later are quite low."
Zimmermann said her group planned to study what diseases might be responsible for the early deaths in the obese group. She suspects the known obesity-linked diseases played a role, including cardiovascular diseases, endocrine disorders and some cancers. In addition, looking at these diseases over time could shed some light on the mechanisms through which obesity works at different ages.
Her study was funded by grants from the Cluster for Endocrinology and Metabolism at the University of Copenhagen.

Fish Oil May Fight Breast Cancer

2010-07-09T08:19:00.002-06:00

A large survey of postmenopausal women has found that fish oil may guard against breast cancer. Although the study wasn’t designed to show a cause-and-effect relationship, it sets the stage for an upcoming trial of fish oil consumption that may clarify the issue.

Meanwhile, 14 other over-the-counter dietary supplements had their hopes dashed, showing no apparent benefit against breast cancer, researchers report in the July Cancer Epidemiology, Biomarkers and Prevention.

While other studies have found that fish oil supplements or a diet high in fish shows promise against cardiovascular ailments, (SN: 2/15/97, p. 101) the new study is the first to suggest a link between fish oil and a lower risk of breast cancer, says study coauthor Emily White, an epidemiologist at the University of Washington and the Fred Hutchinson Cancer Research Center in Seattle.

White and her colleagues used data from a massive survey of women in western Washington who filled out questionnaires between 2000 and 2002 regarding their diet, supplement intake, exercise habits and overall health and lifestyle. The analysis included more than 35,000 postmenopausal women ages 50 to 76 who didn’t have breast cancer at the study outset. By the end of 2007, 880 of these women had developed breast cancer.

Women who reported taking fish oil at the start of the study were roughly half as likely to develop ductal carcinoma of the breast, the most common form of breast cancer, during the follow-up years. Women taking fish oil showed no reduced risk of the less-common lobular breast cancer.

The scientists accounted for factors that might have influenced the women’s cancer risk such as age, body weight, fruit and vegetable consumption, aspirin use, smoking status, age at which they first gave birth and age at menarche.

“It seems to me that this is not a fluke or a false positive finding, as least with respect to the methods — it’s pretty solid work,” says Timothy Rebbeck, an epidemiologist at the University of Pennsylvania in Philadelphia. “Short of a randomized trial, this is as about as well as you can do. This is really something that has to be followed up.”

Researchers at Harvard Medical School are now beginning a five-year randomized trial of 20,000 people to examine the effects of fish oil and vitamin D on the risks of cancer, heart disease and other ills.

Other supplements showed no anticancer benefit in the new study. These included glucosamine, chondroitin, grapeseed, black cohosh, soy, dong quai, St. John’s wort, coenzyme Q10, garlic pills, ginkgo biloba, ginseng, melatonin, acidophilus and methylsulfonylmethane.

How fish oil might prevent cancer remains unknown, but inflammation — linked to cancer in many studies — may play a central role. Fish oil contains omega-3 fatty acids, which impede a compound called nuclear factor kappa-B, White notes. “Fish oil inhibits this major inflammatory molecule,” she says.

TopForm Fish Oil

What Exercise Science Doesn’t Know About Women

2010-07-04T12:11:00.002-06:00

~Gretchen Reynolds

Several years ago, Dr. David Rowlands, a senior lecturer with the Institute of Food, Nutrition and Human Health at Massey University in New Zealand, set out to study the role of protein in recovery from hard exercise. He asked a group of male cyclists to ride intensely until their legs were aching and virtually all of their stored muscle fuel had been depleted. The cyclists then consumed bars and drinks that contained either mostly carbohydrates or both carbohydrates and protein. Then, over the next few days, they completed two sessions of hard intervals. One took place the following morning; the next, two days later.

Dr. Rowlands found that the cyclists showed little benefit during the first interval session. But during the second, the men who ingested protein had an overall performance gain of more than 4 percent, compared with the men who took only carbohydrates, “which is huge, in competitive terms,” Dr. Rowlands says. Other researchers’ earlier studies produced similar results. Protein seems to aid in the uptake of carbohydrates from the blood; muscles pack in more fuel after exercise if those calories are accompanied by protein. The protein is also thought to aid in the repair of muscle damage after hard exercise. Dr. Rowlands’s work, which was published in 2008, was right in line with conventional wisdom.
Not so his latest follow-up study, which was published online in May in the journal Medicine and Science in Sport and Exercise and should raise eyebrows, especially lightly plucked ones. After his original work was completed, Dr. Rowlands says, “we received inquiries from female cyclists,” asking to be part of any further research. So, almost as an afterthought, Dr. Rowlands and his colleagues repeated the entire experiment with experienced female riders.
This time, though, the results were quite different. The women showed no clear benefit from protein during recovery. They couldn’t ride harder or longer. In fact, the women who received protein said that their legs felt more tired and sore during the intervals than did women who downed only carbohydrates. The results, Dr. Rowlands says, were “something of a surprise.”
Scientists know, of course, that women are not men. But they often rely on male subjects exclusively, particularly in the exercise-science realm, where, numerically, fewer female athletes exist to be studied. But when sports scientists recreate classic men-only experiments with distaff subjects, the women often react quite differently. In a famous series of studies of carbo-loading (the practice of eating a high-carbohydrate diet before a race), researchers found that women did not pack carbohydrates into their muscles as men did. Even when the women upped their total calories as well as the percentage of their diet devoted to carbohydrates, they loaded only about half as much extra fuel into their muscles as the men did.
Why women respond differently seems obvious. Women are, after all, awash in the hormone estrogen, which, some new science suggests, has greater effects on metabolism and muscle health than was once imagined. Some studies have found that postmenopausal women who take estrogen replacement have healthier muscles than postmenopausal women who do not. Even more striking, in several experiments, researchers from McMaster University in Canada gave estrogen to male athletes and then had them complete strenuous bicycling sessions. The men seemed to have developed entirely new metabolisms. They burned more fat and a smaller percentage of protein or carbohydrates to fuel their exertions, just as women do.
What all of this emerging science means for women and the scientists who study (or ignore) them is not yet completely clear. “We need more research” into the differences between male and female athletes, Dr. Rowlands says. In his own study, a particularly intriguing and mysterious finding suggested that the female cyclists somehow sustained less muscle damage during the hard intervals than the men did. Their blood contained lower levels of creatine kinase, a biochemical marker of trauma in muscle tissue. Did estrogen protect the women’s muscles during the riding? And if so, why did the female cyclists who ingested protein complain of sore and tired muscles during the sessions? “Honestly, I don’t know,” Dr. Rowlands says, adding that he does not think that his findings suggest that women should skip protein after exercise. “It’s true that we didn’t see evidence for a benefit,” he says. But his study was one of a kind. The findings need to be replicated.
In the meantime, female athletes should view with skepticism the results from exercise studies that use only male subjects. As Dr. Rowlands says — echoing a chorus of men before him — when it comes to women, there’s a great deal that sports scientists “just don’t understand.”

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2010-06-30T15:08:00.002-06:00

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I guess if you are a mouse!

2010-06-30T14:22:00.001-06:00

Mouse Study Suggests Caffeine Boosts Athletic Performance
Increased output in lower leg muscles could make difference in elite performers, researcher says
WEDNESDAY, June 30 (HealthDay News) -- High doses of caffeine could increase muscle power and endurance during activities ranging from walking to running a marathon, British researchers report.
The finding stemmed from testing on mice.
The researchers, from Coventry University, found that giving a caffeine dose of 70 micrometers to mice resulted in a 6 percent increase in the power output of lower leg muscles. They indicated that the effect in humans would probably be similar.
That amount "is the absolute maximum that can normally be achieved in the blood plasma of humans," Dr. Rob James, the lead researcher, said in a Society for Experimental Biology news release. "However, concentrations of 20 to 50 micrometers are not unusual in people with high caffeine intake."
The findings, to be presented Wednesday at the society's annual meeting in Prague, Czech Republic, may have implications for the use of caffeine in sports.
"A very high dosage of caffeine, most likely achieved via tablets, powder or a concentrated liquid, is feasible and might prove attractive to a number of athletes wishing to improve their athletic performance," James said. "A small increase in athletic performance via caffeine could mean the difference between a gold medal in the Olympics and an also-ran."
Currently, caffeine is not listed as a banned substance by the World Anti-Doping Agency

Obesity Rate Swells in 28 States

2010-06-29T13:20:00.001-06:00

Adult obesity rates increased in 28 states in the past year, with the No. 1 ranking going to Mississippi, where 33.8% of adults are obese, according to a new report, “F as in Fat: How Obesity Threatens America’s Future 2010.”
Other major findings in the report:
• 38 states have adult obesity rates above 25%. (No state had an obesity rate above 20% in 1991.)
• 10 of the 11 states with the highest rates of obesity are in the South.
• The number of states where obesity rates exceed 30% has doubled in the past year, from four to eight -- Alabama, Arkansas, Kentucky, Louisiana, Mississippi, Oklahoma, Tennessee, and West Virginia.
• 19.1% of people in Colorado are obese, the lowest rate of any state.
• The number of adults who report they do not engage in any physical activity rose in 12 states in the past year.
• Adult obesity rates for African-Americans and Latinos are higher than obesity rates for whites in at least 40 states and the District of Columbia.
• Among adults who did not graduate from high school, 33.6% were obese, compared to 22% with college degrees.
• 12% of high school students are obese and 15.8% are overweight.
• 10 of the 11 states with the highest rates of diabetes are in the South, as are the 10 states with the highest rates of hypertension
High rates of obesity are associated with lower incomes, race, ethnicity, and less education, according to the report from the Trust for America’s Health (TFAH) and the Robert Wood Johnson Foundation.
“Obesity is one of the biggest public health challenges the country has ever faced, and troubling disparities exist based on race, ethnicity, region, and income,” Jeffrey Levi, PhD, executive director of TFAH, says in a news release. “This report shows that the country has taken bold steps to address the obesity crisis in recent years, but the nation’s response has yet to fully match the magnitude of the problem.”
Levi, a professor of health policy at George Washington University School of Public Health and Health Services, says that “millions of Americans still face barriers -- like the high cost of healthy foods and lack of access to safe places to be physically active -- that make healthy choices challenging.”
Among other key findings:
• More than 12 million children and adolescents are obese. The percentage of kids engaging in vigorous physical activity daily ranges from a low of 17.6% in Utah to a high of 38.5% in North Carolina.
• 50% of people surveyed say more money should be invested in preventing Childhood Obesity
Adult Obesity by State
Here’s a breakdown of obesity rankings.
States Percentage Obese
1. Mississippi 33.8
2. Alabama and Tennessee (tie) 31.6
4. West Virginia 31.3
5. Louisiana 31.2
6. Oklahoma 30.6
7. Kentucky 30.5
8. Arkansas 30.1
9. South Carolina 29.9
10. Michigan and North Carolina (tie) 29.4
12. Missouri 29.3
13. Ohio and Texas (tie) 29
15. South Dakota 28.5
16. Kansas 28.2
17. Georgia, Indiana, and Pennsylvania (tie) 28.1
20. Delaware 27.9
21. North Dakota 27.7
22. Iowa 27.6
23. Nebraska 27.3
24. Alaska and Wisconsin (tie) 26.9
26. Illinois and Maryland (tie) 26.6
28. Washington 26.3
29. Arizona and Maine (tie) 25.8
31. Nevada 25.6
32. Minnesota, New Mexico, Virginia (tie) 25.5
35. New Hampshire 25.4
36. Florida, Idaho and New York (tie) 25.1
39. Oregon and Wyoming (tie) 25
41. California 24.4
42. New Jersey 23.9
43. Montana 23.5
44. Utah 23.2
45. Rhode Island 22.9
46. Vermont 22.8
47. Hawaii 22.6
48. Massachusetts 21.7
49. Washington, D.C. 21.5
50. Connecticut 21.4
51. Colorado 19.1

Amazing Migraine!

2010-06-28T10:25:00.002-06:00

If any of you have experienced a migraine, or know someone who has, you understand the complete pain they are! I had been suffering with severe migraines... the kind that make you go blind... numb half your body, and make you puke your guts out... for years... My mom has them, so I figured that I was stuck with them for life... I tried medication, but they just mostly made me feel more sick. Anyway I finally had enough and told my doctor that I wanted to be checked for a hole in my heart. I had heard from several clients that the reason they had migraines was because of a hole in their heart that they were bore with. anyway to make a long story short, I indeed had a very large hole in my heart... an atrial septal defect... where the wall between the two atria of my heart didn't develop... so some of the un-oxygenated blood that should have been going to my lungs to get filtered was going straight to my brain, an was a direct trigger to my migraines. I met with doctor Sherman Sorensen, an amazing doctor that deals mostly with Paten foramen ovule or atrial septal defects. The procedure I had was relatively simple... They go through the vein in the leg up to the heart and apply a device that acts like a patch to cover the hole... Eventually the tissue will cove the device and you are like new... I felt amazing right after the procedure, and it has been three months and I have not had a single migraine! If you know anyone that suffers these horrible headaches, don't hesitate to get them checked out! The following link is to doctors website! http://www.sorensenmd.com/

If you have young kids...Read This!

2010-06-23T18:00:00.003-06:00

Popular cartoon characters are influencing the taste preferences of very young children, and not in a positive way, a new study suggests.
Researchers found that the branding of American food product packaging with characters such as Dora the Explorer drives preschoolers to choose higher-calorie, less healthful foods over more nutritious options.
"The bottom line is that when kids are presented with a choice of Graham Crackers, fruit snacks or carrots, and the only difference is that one package has a licensed character on it, they actually think that the food with the character tastes better," said study author Christina Roberto, a doctoral student working at the Rudd Center for Food Policy and Obesity at Yale University in New Haven, Conn.
The findings, reported online June 21 in Pediatrics, reflect on the food preferences of 4- to 6-year-old boys and girls who found foods tastier when the packaging bore the likenesses of beloved TV and movie characters.
The authors looked at 40 preschoolers -- described as "ethnically diverse" -- attending four child-care centers in New Haven. Over the course of two visits, the team presented the children with samples from three different food types: low-nutrient/low-energy graham crackers; low-nutrient/high-energy gummy fruit snacks; and high-nutrient/low-energy baby carrots.
All the foods were packaged with the same color, shape and design, with one brandless and one branded example from each food category. Branded versions bore the likenesses of eminently recognizable cartoon characters: either Scooby Doo, Dora or Shrek.
By the study's conclusion, all the children had sampled each type of food, both with and without character branding.
Overall, the children perceived foods that had character branding as being tastier than those that didn't, the researchers found.
However, the character branding of carrots, the healthiest option, was not quite as persuasive at driving taste as it was for the two less healthy options. This, the authors suggested, could be because healthy foods are character-branded much less often than junk foods.
"We think what might be going on with that is familiarity," Roberto theorized. "Which means that kids are simply really used to seeing characters on foods that are processed. And those foods are also more palatable, so the effects might be accentuated."
Roberto and her colleagues think the findings highlight the need to restrict the use of character licensing on certain unhealthy foods.
"We restrict this kind of cartoon marketing of cigarettes to kids because it's a public health issue," she noted. "We want to protect our children. So I think there's a great parallel there."
"So the priority should be first to get these characters off of unhealthy foods," she added. "And then as a goal ultimately to get them actually put on the packaging for healthy foods. But first we have to focus on dealing with the unhealthy options, because I don't think slapping them on healthy foods while they're still on unhealthy foods is going to work."
Rahil D. Briggs, director of Healthy Steps at Montefiore Medical Center in New York City and an assistant professor of pediatrics at Albert Einstein College of Medicine in New York City, agrees that combining popular imagery with unhealthful foods is problematic and likely contributing to the obesity epidemic.
"What is unique about children at this age is that although they have fairly advanced cognitive skills and short-term and long-term memory in place, they do not have the ability to be skeptical about the messages they are receiving," she said.
"So what we, as adults, think of as advertising -- and we know how persuasive it can be -- it is not different to them than simply choosing the Dora the Explorer coloring book over a random coloring book. They identify with the coloring book, and they want everything Dora, from soup to nuts."
It follows then, Briggs added, "that when in the grocery aisle with Mom absolutely they will choose the Dora cereal to complement the rest of their Dora collection."

Will a tax on soda calm obesity rates?

2010-06-23T08:41:00.001-06:00

The medical costs of treating obesity-related diseases may have soared as high as $147 billion in 2008, the Centers for Disease Control and Prevention said Monday, as its new director set a fresh tone in favor of more aggressively attacking obesity.

The cost of treating obesity doubled over a decade, signaling the rising prevalence of excess weight and the toll it is taking on the health-care system. The medical costs of obesity were estimated to be $74 billion in 1998, according to a study by federal government researchers and RTI International, a nonprofit research institute in Research Triangle Park, N.C.

The findings were released at a conference on obesity held by the CDC in Washington, D.C. The prevalence of obesity rose 37% between 1998 and 2006, and medical costs climbed to about 9.1% of all U.S. medical costs, the researchers said.

Obese people spent 42% more than people of normal weight on medical costs in 2006, a difference of $1,429, the study found. Prescription drugs accounted for much of the increase.

The numbers underscore the urgent need for deeper interventions in society and the environment that will make it easier for people to maintain normal weight, Thomas Frieden, the CDC’s new director, told conference attendees. While obesity rates among some population groups have shown signs of leveling off, that is of little comfort, he said: The average American is about 23 pounds overweight. Obesity is causing disabilities and exacerbating health disparities, he said. The average American consumes about 250 calories more a day now than two or three decades ago.

“Obesity and with it diabetes are the only major health problems that are getting worse in this country, and they’re getting worse rapidly,” he said.

Change is needed on many fronts, he added. “Reversing obesity is not going to be done successfully with individual effort.”

While the CDC is not a regulatory agency and has only a $43 million budget this year for nutrition, physical activity and obesity programs, it is now stepping up its efforts to combat obesity. Last week, the agency released a set of recommendations to help communities prevent and combat obesity. They include discouraging the consumption of sugar-sweetened beverages, instituting smaller portion-size options in venues such as government facilities, and requiring physical education in schools.

As New York City’s health commissioner for more than seven years, Dr. Frieden was known for measures such as banning artificial trans fats in some foods and requiring certain chain restaurants to post calorie counts on their menus. In an article published in April in the New England Journal of Medicine, Dr. Frieden and Kelly Brownell, a professor at Yale University, proposed a penny-an-ounce tax on sugar-sweetened beverages, arguing that those drinks “may be the single largest driver of the obesity epidemic.”

In his speech Monday, Dr. Frieden—who became CDC director in June—said measures that had worked to control tobacco, such as taxes and reducing exposure, could help control obesity, too. Those could include a tax on sugar-sweetened beverages. A 10% price increase on sugared beverages could reduce consumption 7.8%, he said.

But he didn’t express the proposal as a policy of the Obama administration. The CDC doesn’t officially endorse an increase in taxes on soda, but cites price increases as a proven strategy for tobacco control and says they should be considered as a strategy for obesity control.

The beverage industry opposes soda-tax proposals. “It’s overreaching when government uses the tax code to tell people what they can eat or drink, said Kevin Keane, a spokesman for the American Beverage Association. “It’s hard to make the connection that there’s a unique tie between soft drinks and obesity.”

A great summer time recipe!

2010-06-22T14:28:00.002-06:00

Ingredients

1 lb ground turkey (99% fat free)
1/3 cup seasoned bread crumbs
4 tbsp chunky salsa (use medium or hot for extra kick)

Directions
Combine all ingredients until well mixed.
Add salt and pepper to taste.
Divide into 4 patties.
Spray a frying pan with cooking spray and cook over medium heat until cooked thoroughly (about 10 minutes), flipping once about half-way through. A healthier alternative would be to grill them!

Number of Servings: 4

Nutritional Info

* Servings Per Recipe: 4
* Amount Per Serving
* Calories: 161.8

* Total Fat: 1.5 g
* Cholesterol: 70.1 mg
* Sodium: 276.4 mg
* Total Carbs: 7.6 g
* Dietary Fiber: 0.5 g
* Protein: 29.4 g

The nutritional information is for the burger itself... adding a bun etc. will change the calories.

Corporate Wellness!

2010-06-03T13:25:00.001-06:00

The rising cost of health care and it’s affect on the bottom line of corporations across America is a major concern for today’s leaders. Long outdated is the model of focusing treatment and resources on those who are already sick or disabled. We are now facing trends of shrinking margins, the recent health care bill and a lack of productivity due to absenteeism and the rising cost of treatment.

An increasing number of corporations are taking a proactive approach to increasing costs by providing wellness programs as a part of their employee benefit package. Research shows that corporations who provide healthy choices and provide employee wellness programs are seeing long term savings in terms of sick time disability and other health care costs. Companies that have adopted, and implemented an effective wellness culture are seeing a happier, more productive workplace.
There are numerous approaches and components available to employers with measurable outcomes. Each program must be individualized for your organization, and all options must be carefully analyzed to find a best fit for specific and long term goals and objectives. An article entitled One Wellness Program Doesn’t Fit All Businesses, found that the key to a successful wellness program is developing a customized program that meets the individual goals and needs of each individual organization.

In the following few pages we will examine the problems of rising health care more closely, look at the research, and propose a solution that will benefit both the organization as well as the employee.

The Problem

Today employers are finding themselves staring at a major fork in the road. With the cost of Health Care increasing at a rate of 15% annually, company profitability and long term survival are in jeopardy. Studies have indicated that the rapidly increasing cost of health benefits is the single largest expense line on a company’s profit and loss statement. These increases are becoming harder to sustain at any level.

Only one in twenty adults regularly engage in the top three healthy lifestyle behaviors.
* Well Balanced Nutrition* Get at least 7 hours of sleep
* Regular Exercise
0ver 67% of the American population is now considered overweight or obese. This means that there are close to 100 million Americans that are obese! Studies are also predicting that by 2012 the percentages will reach 75%. Regardless of age, gender, or race the number of overweight and obese Americans is increasing faster than they are decreasing. Since 1980 the prevalence of overweight people has increased from nearly 15% to 34%+. During the same time span obesity has skyrocketed from 15% to over 67%. From 1988 to 2002 the prevalence of extreme obesity has increased from 3% to 5%.

Research has shown that as weight increases to reach the levels referred to as "overweight" and "obese," the risks for the following conditions also increases:• Coronary heart disease
• Type 2 diabetes
• Cancers (endometrial, breast, and colon)
• High blood cholesterol
• Hypertension (high blood pressure)• Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
• Stroke
• Liver and Gallbladder disease
• Sleep apnea and respiratory problems
• Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
• Arthritis
• Gynecological problems (abnormal menses, infertility)
Higher grades of obesity are associated with excess mortality, primarily from cardiovascular disease, diabetes, and certain cancers. Wellness programs that improve social and physical environments for healthful eating and physical activity are great preventive strategies for a healthy environment. This equates to healthier, more productive employees as well as a healthy bottom line.

The Research, Statistics and Costs
When researching the benefits of a wellness program it’s good to investigate some of the data.
Consider the following:
* According to the Center for Disease Control (CDC), the typical American diet is responsible for most of the preventable diseases, including 90% of diabetes, 80% of heart disease, and 70% of colon cancer.
* The CDC also reports that less than 16% of adults engage in regular physical activity, while over 60% report getting virtually no regular exercise.

* According to the Wall Street Journal the 15 most expensive diseases account for 43% to 61% of health care spending growth from 1987 to 2000. The four costliest conditions are heart disease, mental disorder, pulmonary disorders, and cancer account for most of the increase.

* The American Journal of Preventative Medicine found that, employers who invest in worksite health promotion programs can see a return of $2-$10 for every dollar invested over a 2-5 year period. Documented savings are a combination of lower medical costs, absenteeism, worker’s comp claims, short-term disability and presenteeism.

* A review of 32 studies of corporate wellness programs found claims costs were reduced by 27.8%, physician visits declined 16.5%, hospital admissions declined 62.5%, disability costs declined 34.4%, and incidence of injury declined 24.8% after a corporate wellness program was instituted.

* Johnson & Johnson reported average annual savings of $8.5 million during 4 years when 18,331 employees participated in a health and wellness program at work.

* A separate study of the same group showed reductions in tobacco use, sedentary lifestyle, high blood pressure, high cholesterol, low dietary fiber intake and poor motor vehicle safety practices.

* Studies show that employees who utilized an employee fitness center gained both physical and psychological benefits: 64% reported an improvement in morale, 70% reported improved job satisfaction, 66% reported improved work productivity, 83% reported improved energy levels, 76% reported an improvement in stress management, and 70% reported an increase in attentiveness at work.

* Employers currently spend more than $390 billion per year on employee health insurance, with annual health care cost increases significantly exceeding the overall rate of inflation.

* The Wall Street Journal, states health care costs per capita will reach $7,500 this year (2008), more than double the $3,470 per person in 1993.
* The rate of inflation in this arena continues to grow at an unsustainable annual rate of 8-14%.
* National data has shown that employee turnover ranges between 20-25% for firms of 1,000 or more employees.

* The actual dollar cost of turnover varies based on a variety of factors, but estimates range from $25,000 per individual and a range of 75% to 150% of an employee’s annual salary.

* In a study of 370,000 employees, Goetzel et al found that presenteeism losses accounted for the majority of per person annual total costs for 9 out of the top 10 most expensive health conditions, with only heart disease having the majority of total costs attributed to medical claims. Other notable factors include:
* Unapproved absenteeism
* Lack of productivity
* Increased turnover
* Recruitment
* Decrease in customer service* A Duke University study involving 11,700 individuals, tracked the increased costs tied to BMI (Body Mass Index).
* Normal BMI $7,500
* Overweight $13,300* Mildly Obese $19,000
* Moderately Obese $23,000
* Severely Obese $51,000

* It must be noted that this “overweight” category (excluding all obese levels), represent well over 30% of the entire population, comprising an immense cost to employers.

The Graphs above clearly show that its not just the obese and moderately obese that need attention.

* Research has also shown that lack of exercise is a major contributor to serious health conditions including but not limited to osteoporosis, stroke, and mental health conditions.

* Reduction in health care costs by 20-55%

* Decrease in short-term sick leave by as much as 32% (Ceridian Prop ROI Tool, 2003)

* A savings of between $3 and $6 for every $1 invested in wellness (U.S. CDC)

* Drop in work comp and disability by as much as 30%

* Enhanced recruitment and retention for all positions

* Examples of companies that have pursued a model of wellness are expansive and growing quickly. 11% of companies have full-fledged wellness programs as part of their employee benefits, and an additional 8% plan to add wellness in the next 12 months.

* Successful programs include Bank of America, Pacific Bell, Coca Cola, Prudential, DuPont, and Johnson & Johnson.

This data can seem overwhelming; however, it should also bring solace to corporations who currently have, or are now considering implementing a comprehensive wellness program. The bottom line will reflect efforts across all ranges of employees regardless of the individual’s Body Mass Index. Body Mass Index (BMI) is a number calculated from a person's weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.

The Solution

When considering a corporate wellness program, keep in mind that it is far better, and less expensive, to prevent employee health problems than to treat them after they occur. It is evident that past attempts to control health related costs have failed and stand to drastically increase in the next few years. Because of the threat of increased expenses, employers sink time and money in a one size fits all programs. A comprehensive wellness program needs to be tailored to fit each individual employee regardless of health issues, BMI, goals and limitations.

Keep the following in mind when selecting an addition to your wellness program:
* Is this customizable to the needs of the few or the majority of your employees, and does it meet their individual needs and goals?
* Fat loss
* Firming and toning
* Muscle gain
* Diabetes
* Cholesterol reduction
* Thyroid issues
* PCOS
* Varieties of nutrition sensitivities
* Event specific training and nutrition
* Professional consultation
* And the list goes on…
* Who can use the services provided?
* Are results measurable and attainable?
* Can you at any time get objective data?
* What is provided by the organization?
* Customized programs based on employees needs, wants and goals
* Nutrition
* Cardio
* Resistance training
* Supplementation
* Professional assistance on a weekly basis and as needed
* How time consuming is the process for you and your team?
* What are the costs?
* Corporate
* Employees
* Efficiency of programs and services
* Track record and history
* Ongoing educational seminars
* Wellness newsletters

Keeping the above considerations in mind, your wellness team will be able to identify the organization that will best suit your needs and goals in designing, or adjusting, your wellness program.

Conclusion

While the information that exists regarding wellness programs is overwhelming and difficult to sift through; the statistics speak for themselves. Employers who do not consider a high quality wellness program face an increase of 10-15% in direct costs related to rising health plan premiums; not to mention all of the indirect costs related to an unhealthy workforce. Numerous corporations have implemented successful wellness programs and have seen dramatic results in the increased health and productivity of their employees, as well as reduced costs associated with absenteeism and health care.

Total Health & Fitness is a team of fitness and nutrition professionals. We provide the finest quality personalized nutrition and fitness programs. We offer individualized programs tailored to the specific needs of our clients. Your employees will receive the finest programs and world class service by our staff. We use sound scientific guidelines to meet the needs of our clients.

We offer individualized:
o Wellness seminars
o Body fat analysis
o Fitness assessments
o Nutrition, cardio, weight training and supplementation programs
o Individualized accountability
o Progress tracking
o Do it yourself programs
o Online consultations
o Phone consultations
o One on One consultations
o Goal setting
o Encouragement and motivation

We focus on improving not only the health of your employees but helping them change their lifestyles.

We offer affordable options regardless of budget or needs. You owe it to your workforce, as well as to your bottom line, to take a closer look. You won’t be disappointed!

To schedule a meeting please call or email Mike at Total Health & Fitness 801-244-4985 mike.butler@thfonline.com

A Few Hints For More Energy

2010-06-02T12:21:00.002-06:00

If you didn't know better, you might think that all the energy necessary to get through the ups and downs of an average day could be found in a powder, a pill, or a suspiciously small can. If only! But here's the good news: getting -- and, more important, keeping -- your energy level high is a breeze. Just take a look at these expert tips and tricks.

1. To get your first energy boost of the day: Eat a little something
Studies show that breakfast-eaters enjoy more energy and stay in a better mood throughout the day than their breakfast-skipping counterparts. But we're not talking just any breakfast.
"Muffins, granola, and croissants are energy zappers," Los Angeles--based dietitian Ashley Koff, R.D., says. "They're high in sugar, sodium, and less-healthy fats, providing carbs but rarely protein. So you get superhigh in the morning, and two hours later you're picking yourself up off the floor."
Instead, aim for an energy-balancing mix of high-quality carbs, lean protein, and healthy fats --oatmeal with a serving of almonds, an egg white omelet with a slice of avocado and a side of berries, or even last night's leftovers.

2. To have enough zing to get yourself out the door: Fake it
Slap on a smile. Apply some bright lipstick. Wear a crisp, clean outfit instead of sloggy sweats. If you fake energy until you feel it, soon enough your body will catch on, says Jonny Bowden, Ph.D., author of "The 150 Most Effective Ways to Boost Your Energy." "The face you show to the outside world sends a message to the brain," he says. Research suggests that simply smiling, for instance, releases endorphins and boosts serotonin, which actually lead you to feel the emotion you're projecting.

3. To turn your emotions into energy: Spin your situation
If a few hours at work has depleted your good mood, you might find yourself feeling inexplicably exhausted. A bad mood can sap your energy because it keeps your mind busy ruminating, says Kimberly Kingsley, author of "The Energy Cure: How to Recharge Your Life 30 Seconds at a Time."
Substituting thoughts about what you have in your life, as opposed to what's missing, can help reverse the negative spiral. With the first sign of stress or energy drain, Kingsley suggests, ask yourself, "What was I just thinking that's causing me to be in such a funk?" Once you zero in on the problem, replace it with something that's positive and gratitude-centered -- for instance, "I'm grateful that I just had that argument with Sarah. It was a good reminder that I don't allow people to walk all over me." This type of reframe will stop you from wasting a lot of energy, Kingsley says.

4. To find the energy to conquer your to-do list: Change up your daily routine
The same ol' same ol' is more than boring -- it's an energy suck. When you switch things up, the brain's reward chemical, dopamine, is released, which prepares the body for action, says Gregory Berns, M.D, Ph.D., a neuroscientist at Emory University. "The brain is constantly trying to predict the way the world works, so when you encounter something that's novel, it sees an opportunity to learn something new," he explains. Even small changes -- like taking an alternate route to work or making that morning jog an afternoon swim -- can make a difference.

5. To stay energized during a very long meeting: Sip something cold
Anything over ice is an instant pick-me-up, but staying hydrated can also help prevent brain drain, Kingsley says. Water is an ideal drink, but for an extra boost, make it iced tea. The combo of caffeine and the amino acid theanine stimulates alpha brain waves that are associated with an alert state of mind.

6. To keep going on very little sleep: Get small caffeine hits
Instead of downing one giant to-go cup of coffee, drink 4 to 6 ounces (the amount in a small cup or half a mug) every few hours.
Studies suggest that low doses of caffeine throughout the day are more effective than the traditional übercup first thing in the a.m. Researchers found that shift workers, medical residents, truck drivers, and others who work odd hours not only got a better boost from caffeine when they drank it in small portions, but they also performed better on cognitive tests.

7. To find the energy to deal with conflict: Stop fibbing to others
Making up stories -- even the tiniest white lies -- takes more energy than simply telling it like it is. "Deceit takes a lot of psychic energy," Bowden says.
When you withhold things or aren't forthcoming, you're constantly thinking about what you're saying and how you're saying it in order to avoid blowing your cover. Of course, you don't want to unload in a harsh way in the name of honesty. Try wrapping the truth in something positive. Instead of telling a co-worker her ideas are lousy, say something like, "You have lots of great suggestions, but I'm not sure this one works."

8. To retain your energy when you're upset: Breathe!
It's normal to get worked up when something rotten happens. But staying worked up is just a waste of energy, and breathing can help you take it down a notch, thus conserving your energy.
Try this "4-7-8 Deep-Breathing Exercise" from integrative-medicine guru Andrew Weil, M.D.: Place the tip of your tongue against the ridge behind your upper teeth and exhale completely through your mouth so that you make a whoosh sound. Then close your mouth and inhale deeply through your nose for a count of 4, hold your breath for 7 counts, then exhale through your mouth for a count of 8; repeat three more times.
Breathing like this -- as opposed to taking shallow breaths, which we tend to do when stressed -- forces more oxygen into your cells, slows your heart rate, lowers blood pressure, and improves circulation, ultimately resulting in an energy boost. The trick is to let the belly expand with each inhale, Weil says. "Over time, this improves many aspects of our physiology."

9. To find the juice to de-clutter your surroundings: Picture a tidy space
Clutter is a great big drag on your energy -- and not just because of all the stuff taking up space. "So much of what ends up as clutter are tasks that we haven't finished or obligations we haven't been able to meet," says professional organizer Emily Wilska, founder of San Francisco--based The Organized Life. "Who wants to be in a space where there are constant reminders of things you should be doing or aspiring to?"
Wilska suggests mind-mapping to get motivated: Clip pictures from magazines and write down snippets or words that describe your goal -- "I want an organized living room so I can invite my girlfriends over for our book club." Then post them on the fridge, the bathroom mirror, or on your computer desktop as a reminder of where you're headed.

10. To get revved to exercise: Create a killer playlist
If it's time for a real workout, but you're dragging, pop in those ear buds. Your favorite tunes are more than just a distraction from all the huffing and puffing -- researchers have found that matching the tempo of a workout to music with a strong, fast beat can increase one's capacity for exercise by 15 percent.
Choose songs with 120 to 140 beats per minute (the norm for most pop and rock songs). "I Gotta Feeling" by the Black Eyed Peas, for instance, clocks in at 128 beats per minute.

11. To avoid an afternoon energy slump: Get moving
The exercise-and-energy equation goes like this: The more active you are, the better your circulation. And the better your circulation, the easier it is for blood to transport oxygen and nutrients (fuel for the cells) to your muscles and brain.
So take a walk. If you can't get outside, a trip around the office or up and down a few flights of stairs will do the trick, says Carol Espel, M.S,. National Senior Director of Group Fitness and Pilates at Equinox Fitness Clubs. A brisk, 10-minute walk is enough to boost your energy level for up to two hours, according to research from California State University.

12. To boost your energy (and treat yourself): Enjoy some dark chocolate
Sugar isn't a complete no-no when it comes to energy --you just have to conquer the crash. That cookie with sprinkles will give you the rush you're looking for, but your body will burn the sugar quickly, and soon enough your energy level will take a nosedive.
Dark chocolate, on the other hand, contains the stimulant theobromine, which boosts energy without the jitters that can come from caffeine. Dietitian Ashley Koff's recommendation for a crash-proof treat: choose chocolate with at least 60 percent cacao and eat it with a little protein -- a dab of organic nut butter atop about 1 ounce (3 squares) of chocolate.

13. To remain sharp at the end of the day: Stay hydrated
Where dehydration goes, fatigue follows. But staying hydrated involves more than drinking lots of water. You also need potassium -- the mineral that helps regulate fluid balance in the body, Koff says.
Even mild dehydration can slow metabolism and sap your energy. To stay hydrated, besides drinking water and eating water-based fruits and vegetables throughout the day, aim for at least one serving of a potassium-rich food or drink -- such as avocado, coconut water, banana, white potato -- each day.

Fat Loss VS Weight Loss Part 1 of 5

2010-05-25T13:32:00.002-06:00

We recently received a numerous order for our Free DVD. However the amount of DVDS on hand was not able to keep up to the number of orders we received. Below is the whole DVD split into 5 parts.
Enjoy. If you have any questions or would like to schedule a free consultation over the phone or in person, Email me at mike.butler@thfonline.com
Thanks

Fat Loss VS Weight Loss Part 2 of 5

2010-05-25T13:31:00.001-06:00

Fat Loss VS Weight Loss Part 3 of 5

2010-05-25T13:30:00.002-06:00

Fat Loss VS Weight Loss Part 4 of 5

2010-05-25T13:30:00.001-06:00

Fat Loss VS Weight Loss Part 5 of 5

2010-05-25T13:29:00.001-06:00

Mid Pictures

2010-03-30T14:22:00.003-06:00

Here are Marcy's mid Pictures... Can't wait to take the final ones!

Randy's Pics

2010-03-29T13:55:00.001-06:00

I have been meaning to post Randy's pictures... Here they are! Great Job!

Before and After Pic

2010-03-25T07:52:00.003-06:00

I was meaning to post these pictures 2 months ago when I took them! Anyway I thought these were some great results!

New Study Suggests Women Need 1 Hour Workout A Day

2010-03-25T07:45:00.000-06:00

Ladies, if you're not planning on changing the way you eat, get ready for your daily hour-long workouts.

That's how much time women need to spend working up a sweat in order to maintain their current physiques, new research shows.

The study, published this week by the Journal of the American Medical Association, followed 34,079 healthy U.S. women between 1992 and 2007. The women were an average age of 54 and they gained an average of 2.6 kg during the course of the study.

"Women successful in maintaining normal weight and gaining fewer than 2.3 kg over 13 years averaged approximately 60 minutes a day of moderate-intensity activity throughout the study," the conclusion says.

The study says in 2008, U.S. federal guidelines suggested at least 150 minutes per week - about 21 minutes a day - of moderate-intensity activity for substantial health benefits.

Children should have at least 90 minutes of physical activity each day to stay healthy, the agency says.

New TopForm Products

2010-03-24T14:35:00.004-06:00

Try the new TopForm Elite Supplements... Click on the picture or click HERE to learn about the 3 new products that TopForm just released. The initial feedback is amazing...the stuff is flying off the shelf at our office and the sales on the Web are through the roof, so check it soon!

Mike's Before and After Pics

2010-03-22T10:51:00.003-06:00

Great Job Mike! Have Fun Golfing This Summer!

Great Job Rachel!

2010-03-18T07:54:00.004-06:00

Great job on finishing your program and doing such a great job!

2010 TopForm Classic This Saturday

2010-03-15T10:46:00.003-06:00

Buy Tickets Here!!!!

2010 Top Form Classic

Supporting Champions

Event Schedule

March 19th, 2010
Mandatory Weigh Ins & Height Check	3:00pm - 7:00pm	West Valley Gold's Gym
Dennis Wolf Meet and Greet	3:00pm - 7:00pm	West Valley Gold's Gym

March 20th, 2010
Mandatory Competitors Meeting	8:00am - 9:00am	Cottonwood High School
Pre-Judging Admission	9:00am	Cottonwood High School
Pre-Judging	9:30am	Cottonwood High School
Finals Admission	5:00pm	Cottonwood High School
Evening Finals / Dennis Wolf	6:00pm	Cottonwood High School

Venue Addresses
Cottonwood High School	5715 South 1300 East - Salt Lake City, UT

Making up for lack of sleep does not work!

2010-03-10T12:44:00.002-07:00

According to a new study, trying to catch up on lost sleep by sleeping extra on certain nights such as on the weekends will do no good.
The study was carried out by a team of U.S. researchers who were led by Daniel Cohen from the Brigham and Women’s Hospital in Boston. The idea behind the study was to look into sleep deprivation, and what type of impact it has on people over the long-term.
The idea for many people is that if they sleep 5 hours one night, then 12 hours the next night, they can make up for their lost sleep.
The study though has found that this is not the case by any means, as a lack of sleep one night can seriously harm the performance of people.
A lack of sleep can lead to people being unable to be alert or pay attention. Overall, when people lose sleep, they may be more prone to put themselves or others at risk as they are not as awake or alert to act accordingly.
The authors of the study stated that an average person needs roughly 8 hours of sleep each night to be able to perform up to their potential.
Chronic sleep loss takes place when you only get around 4 to 7 hours per night for many nights in a row.
Catching up on sleep does no good though according to this study, as the impact on the performance of people is still constant no matter how much sleep they catch up on.
The study was unsure as to how many full night’s sleep were needed to completely make up for the chronic sleep loss.
The study was published in the journal Science Translational Medicine

Can't Get Enough Of This Vitamin D...It is great for your immune system!

2010-03-08T09:22:00.002-07:00

According to a new study, vitamin D is key to building up your immune system to help fight away viruses and other infections.
The study was carried out by researchers from the University of Copenhagen, and has found yet another major health benefit to vitamin D.
It has been known for quite some time that there are many health benefits to vitamin D.
A deficiency of vitamin D has been proven to increase your risk of cancer, heart disease, as well as other diseases.
This latest study has added yet another major health benefit to getting enough vitamin D, improving your immune system.
Researchers revealed that getting vitamin D helps bulk up your immune system, triggering it to spring into action.
This is one major reason why the flu is so much more prevalent in the winter, as people cannot get out in the sun and are more prone to vitamin D deficiency.
Getting vitamin D helps produce antibacterial peptides which bulk up your immune system to fight away viruses such as the flu, infections, etc.
The study has found that those who get sufficient vitamin D are far more likely to be able to fight away viruses than those with a vitamin D deficiency.

Sugar in Foods...Scary

2010-03-06T07:57:00.008-07:00

Of note, fruit has sugar as shown but it has less than many of the processed foods. Fruit is very healthy; a moderate fruit portion several times a day is great. I also liked the picture of the carrots. Carrots have a high Glycemic index, so some people think they should be avoided, however the amount of sugar is very low as shown in the picture. In other words, carrots have a low Glycemic Load, are low in calories (probably 35 calories in the serving shown) and are great to eat for weight management (and in general)

Vitamin D You Might Not Be Getting Enough

2010-03-03T11:06:00.005-07:00

Recently I have had a few clients tell me that when the had their blood tested at the doctor, the findings indicated that they were low in vitamin D. Here is some helpful information about the vitamin...

Vitamin D is naturally produced by the human body when exposed to direct sunlight. Season, geographic latitude, time of day, cloud cover, smog, and sunscreen affect UV ray exposure and vitamin D synthesis in the skin, and it is important for individuals with limited sun exposure to include good sources of vitamin D in their diet. Extra vitamin D is also recommended for older adults and people with dark skin. Individuals having a high risk of deficiency should consume 25 μg (1000 IU) of vitamin D daily to maintain adequate blood concentrations of 25-hydroxyvitamin D.^[2]

As civilization and the Industrial Revolution enabled humans to work indoors and wear more clothes when outdoors, these cultural changes reduced natural production of vitamin D and caused deficiency diseases. In many countries, such foods as milk, yogurt, margarine, oil spreads, breakfast cereal, pastries, and bread are fortified with vitamin D₂ and/or vitamin D₃, to minimize the risk of vitamin D deficiency.^[28] In the United States and Canada, for example, fortified milk typically provides 100 IU per cup, or a quarter of the estimated adequate intake for adults over age 50.^[2] A 1992 study, however, found that the actual vitamin D content of milk varies widely. Supplementation of 100 IU (2.5 microgram) vitamin D₃ raises blood calcidiol levels by 2.5 nmol/litre (1 ng/ml).^[29]

Natural sources

Fatty fish, such as salmon, are natural sources of vitamin D.

Natural sources of vitamin D include:^[2]

Fish liver oils, such as cod liver oil, 1 Tbs. (15 ml) provides 1,360 IU (one IU equals 25 ng)
Fatty fish species, such as:
- Herring, 85 g (3 ounces (oz)) provides 1383 IU
- Catfish, 85 g (3 oz) provides 425 IU
- Salmon, cooked, 100 g (3.5 oz]) provides 360 IU
- Mackerel, cooked, 100 g (3.5 oz]), 345 IU
- Sardines, canned in oil, drained, 50 g (1.75 oz), 250 IU
- Tuna, canned in oil, 85 g (3 oz), 200 IU
- Eel, cooked, 100 g (3.5 oz), 200 IU
A whole egg, provides 20 IU
Beef liver, cooked, 100 g (3.5 oz), provides 15 IU
UV-irradiated mushrooms (Vitamin D₂)^[30]^[31]

In the United States (U.S.), the 100% Daily Value used for product labels is 800 IU/day (as of new 2009 data) and typical diets provide about 100 IU/day. Although milk is usually fortified, the average daily consumption by most Americans is insufficient in obtaining levels of vitamin D recommended by various medical authorities.^[32] While adequate intake has been defined as 200 IU/day for ages infant to 50, 400/day for 51-70, and 600/day over 70, the American Academy of Pediatrics argues that these recommendations are insufficient and recommends a minimum of 400 IU, even for infants.^[33] The NIH has set the safe upper limit at 2000 IU, but acknowledges newer data supporting a UL as high as 10,000 IU/day.^[34] Some experts have recommended greatly increasing vitamin D intake. ^[35] The Institute Of Medicine is revisiting vitamin D and calcium recommendations with a report expected to be released before the end of summer 2010.^[36]

Vitamin D malnutrition may also be linked to an increased susceptibility to several chronic diseases, such as high blood pressure, tuberculosis, cancer, periodontal disease, multiple sclerosis, chronic pain, seasonal affective disorder ^[44]^[45], peripheral artery disease^[46], cognitive impairment which includes memory loss and foggy brain,^[47] and several autoimmune diseases including type 1 diabetes (see role in immunomodulation).^[8]^[25] There is an association between low vitamin D levels and Parkinson's disease, but whether Parkinson's causes low vitamin D levels, or whether low vitamin D levels play a role in the pathogenesis of Parkinson's disease has not been established.^[48] A resurgence of interest in vitamin D deficiency has led to continued studies on the topic and a focus on educating the consumer on the prevalence and degree of deficiency among the general public.^[49]

I would recommend clients to supplement with extra vitamin d unless they are in the sunlight quite often. I would recommend around 1000-2000 iu a day taken in smaller doses at several intervals! The TopForm Be a Man multivitamin and the TopForm Pretty on the Inside Women multivitamin each contain around 400 iu

Great Job!!!

2010-03-01T14:50:00.004-07:00

My Client Liz just finished her program....now its time for her to hit the beach! Great Job...keep up the hard work!

Boost Performance With Vitamin D

2009-12-12T13:50:00.000-07:00

Boost Performance With Vitamin D

10 Commandments of Holiday Weight Control

2009-11-30T08:57:00.002-07:00

The 10 Commandments of Holiday Weight Control

Do you tell yourself each year, "Thou shalt not gain a million pounds by January"? This time, you can keep that vow -- if you follow these 10 rules.

We are now entering what I call the fitness danger zone, where there is temptation all around us -- office parties, family celebrations, annual neighborhood get-togethers. This year is going to be different, though, because you will be prepared. You can start the New Year still fitting into your slimmest slacks by following these very simple, very important guidelines.

I Thou shalt step on the scale once a week. It will tell you if you are on or off your plan. Basic rule: same scale, same time, same day of the week. I like the Monday morning weigh-in because it allows you to start each week in possession of the facts. If you see you've gained, use that as motivation to try harder in the coming days.

II Thou shalt not skip thy workouts. Exercise burns calories and helps you control your weight -- but only if you work out on a regular basis. During stressful holiday times, it's tempting to abandon your routine, but in truth, this is the worst time of year to skimp. Do whatever is necessary to stick to it. (What do you mean you don't have a routine? Well then, try this

III Honor thy need for sweets. Go ahead, have a goody. Just keep it small. Take a few bites of the pie or tart filling and skip the high-calorie crust. Nibble on two or three Christmas cookies or relish a small bowl of berries and a tiny piece of chocolate. Savor your treat by eating slowly, and the taste will go a long way.

IV Thou shalt never say, "I blew it at lunch, so I may as well pig out at dinner." All right, you had a celebratory lunch with a few friends. You drank some wine, visited the bread basket and shared a dessert. All told, you've taken in an extra 500 to 600 calories. And if you follow through with a no-holds-barred dinner, you turn that 500- to 600-calorie infraction into a huge 1,500- to 1,600-calorie debacle -- which is a 1,000-calorie difference. Forgive yourself for the slip and go back to your plan of moderate, healthy eating.

V Thou shalt prepare thyself for partying by taking the edge off thy hunger. Before leaving the house, eat a small amount of lean protein -- such as yogurt, cottage cheese, turkey, chicken, salmon or water-packed tuna. This way, you won't be seduced by all those incredibly rich, caloric hors d'oeuvres. When you get to the party, stick with the fresh shrimp, crudités or chicken saté and steer well clear of the dipping sauce. (For the record, skipping any kind of sauce will generally save you hundreds, if not thousands, of calories.)

VI Thou shalt go easy at the buffet table. Go up and survey the spread first. Fill up on a plate of fresh fruits or vegetables, and then choose tiny tastes of your favorite foods. Try not to chat too close to the buffet, so you're not tempted to consume absentmindedly.

VII Thou shalt keep thy body properly hydrated. Salty holiday foods, pressurized airplane cabins and forced-air heat dry you out. Skip the soda and juice (which are loaded with calories) and go for good old H2O.

VIII Thou shalt make sensible substitutions in thy favorite holiday dishes. Bake plain sweet potatoes and forgo the butter. Substitute skim milk for whole, half-and-half for heavy cream in soups and bisques, and nonfat sour cream for dips. Try low-fat broth instead of fat-based mixtures for basting meats. Use chopped vegetables (onions, celery, carrots, fennel) instead of butter or sausage to moisten stuffing; cook it outside the bird.

IX Thou shalt always include a steamed vegetable at holiday meals. Even if it is just for you (though I'll bet many of your guests will have some, too), steam a big head of broccoli or cauliflower. Green beans are great, too, as are baby carrots, which fill you up.

X Thou shalt not hoard leftovers. Keep the meat, the baked sweet potatoes, the veggies and the salad. Send the high-calorie goodies home with guests or give them to a homeless shelter.

4 Plan-Ahead Tricks

The key to holiday weight control is having a strategy.

When a friend invites you to a big dinner, ask to bring hors d'oeuvres. Take a platter of raw vegetables with a low-cal dip or some fresh steamed shrimp. That way, you know there will be at least a few appetizers that you can safely eat.
If you're slated for a big holiday lunch with office pals, plan to have a simple salad and some water-packed tuna for dinner that night. The lean and light meal will balance out your day.
Set up your shopping schedule so you hit the mall with a full stomach; the last thing you need is to graze your way from store to store. Or, carry a small healthy snack -- yogurt or fruit, string cheese, or protein shake -- with you.
Don't get caught up in the holiday frenzy. If there are too many parties, decline a few. If all the shopping stress is causing you to overeat, talk to your family about ways to make this year less chaotic. The more open and honest you are with yourself and with family and friends, the more smoothly you'll sail through all the temptations of the season.

Interesting Fact!

2009-11-01T10:19:00.003-07:00

Last year the nonpartisan Trust for America's Health, in Washington D.C., released a study concluding that every dollar invested in things like promoting physical activity and improving food choices yielded $5 in health-care savings! When are we going to wake up? If people are alive longer, won't insurance companies make more money off them?

What is Resveratrol

2009-10-29T13:17:00.001-06:00

Resveratrol (trans-resveratrol) is a phytoalexin produced naturally by several plants when under attack by pathogens such as bacteria or fungi. Resveratrol has also been produced by chemical synthesis^[1] and is sold as a nutritional supplement derived primarily from Japanese knotweed. In mouse and rat experiments, anti-cancer, anti-inflammatory, blood-sugar-lowering and other beneficial cardiovascular effects of resveratrol have been reported. Most of these results have yet to be replicated in humans. In the only positive human trial, extremely high doses (3–5 g) of resveratrol in a proprietary formulation have been necessary to significantly lower blood sugar.^[2] Resveratrol is found in the skin of red grapes and is a constituent of red wine, but apparently not in sufficient amounts to explain the French paradox. Experiments have shown that resveratrol treatment extended the life of fruit flies, nematode worms and short-lived fish but it did not increase the life span of mice.

What is Phosphatidylserine and how will it help with lowering my cortisol levels?

2009-10-26T22:22:00.001-06:00

Phosphatidylserine has been demonstrated to speed up recovery, prevent muscle soreness, improve well-being, and might possess ergogenic properties in athletes involved in cycling, weight training and endurance running. Soy-PS, in a dose dependent manner (400 mg), has been reported to be an effective supplement for combating exercise-induced stress by blunting the exercise-induced increase in cortisol levels.^[3] PS supplementation promotes a desirable hormonal balance for athletes and might attenuate the physiological deterioration that accompanies overtraining and/or overstretching.^[4] In recent studies, PS has been shown to enhance mood in a cohort of young people during mental stress and to improve accuracy during tee-off by increasing the stress resistance of golfers.^[5]

Can Exercise Boost Your Brain, Make You Smarter? - ABC News

2009-10-22T13:06:00.000-06:00

Can Exercise Boost Your Brain, Make You Smarter? - ABC News

What you do right before you go to bed can effect your results PART 2 (Supplementation)

2009-10-19T13:43:00.004-06:00

In part one we determined that we want to maximize growth hormone and testosterone while we sleep while minimizing the effects of insulin and cortisol. I will recommend a few supplements that will help with both.

1. L-Glutamine: L- Glutamine is the most abundant amino acid found in muscle tissue. L-Glutamine helps with muscle repair and recovery, helps with your immunity, is good for your digestive system, and boosts growth hormone levels! I recommend 5 grams one hour before bed.

2.L-Arginine: L- Arginine helps boost nitric oxide levels which leads to greater blood flow and nutrient transport as well as increases protein synthesis. Taken before bed L- Arginine can boost growth hormone levels. I recommend 5-10 grams one hour or so before bed.

3. Melatonin: This is a natural hormone produced by the brain. Research indicates it can intensify REM sleep and boost growth hormone levels. I recommend 2-5mg right before bed and I like the subligual kind the best

4. ZMA: ZMA is a combination of Zinc, Magnesium, and vitamin b6 that has been found to impact athletic performance and boost testosterone levels naturally. There are a few brands out there with this name...take the recommended dose 45 min or so before bed

5. Tribulus Terrestris: Tribulus is an herb that has been shown to increase testosterone levels naturally. I like the Apex brand Methoxybolic...

6. Phosphatidylserine (PS): is a phospholipid that is derived mainly from soy lecithin. Research shows that (PS) may be a powerful cortisol-suppressing agent. Take 400 mg about 30 min before bed

7. Rhodiola rosea: is an adaptogenic herb which will help suppress high cortisol levels...I recommend taking 500 mg or so before bed.

8. Antioxidants: will help the body recover and prevent oxidation of cells by free radicals. I like My Hero from Topform and take one dose before bed.

There are a lot of supplements to take before you go to bed but if you really understand the importance of what goes on in your body while you sleep you will not think otherwise to take them! Always get at least 7 hours of good sleep!

What you do right before you go to bed can effect your results! PART 1

2009-10-13T16:33:00.005-06:00

Pre-Bedtime nutrition is a very important part of changing your body composition. It is important to take / eat certain "key" nutrients before bedtime to optimize muscle building and fat burning, and to lower muscle breakdown during sleep. How will pre bedtime nutrition help with your goal of being lean and losing fat? First you need to maximize (and minimize) key hormones, specifically increase growth hormone and testosterone levels, while lowering insulin and cortisol levels. Next the body needs plenty of amino acids available for protein synthesis caused by growth hormone and testosterone release during sleep. Hydration before bedtime is necessary so all the nutrients are used effectively and muscle cells can function optimally. Finally, you need an array of vitamins, minerals, and antioxidants to neutralize free radicals(which can interfere with recovery and repair during sleep) and provide key enzyme co-factors to support proper protein synthesis and muscle growth. I am going to recommend a few easy tips and supplements to take before bed that can help you break any plateau you may be experiencing. I will do that in "Part 2 of what you can do before bed can effect your results!"

Skins Microderm

2009-10-13T15:48:00.003-06:00

OK...so you have the ripped abs now but what about the face??? Did you know that the odds are people are going to look at your face more than your abs anyway???LOL! Well do something about it. Here comes the crew that can fix you up...the crew that has trained hundreds of skin care professionals around the world! Meet Sally O'Marra and Barb Thomas of Skins Microderm & More.
You can learn more about their services by clicking on their website http://www.skinsmicrodermandmore.com/

Quinoa

2009-10-12T15:44:00.002-06:00

Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, being secondary only to the potato, and was followed in importance by maize. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%), making it a healthful choice for vegetarians and vegans. Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source.^[4] It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA's Controlled Ecological Life Support System for long-duration manned spaceflights.

Quinoa can be prepared just like rice. I like to cook mine in a rice cooker... so if you are sick of brownrice, give it a try...I just purchased some from Costco!

Egg Crackers for abs

2009-09-23T08:30:00.003-06:00

A healthy recipe a day blog!

2009-09-02T11:58:00.001-06:00

Check out this link...and get a healthy recipe a day. Great information if you are looking for new healthy food ideas. Here is the link... http://www.staylean.blogspot.com/

AND THE WINNER IS...

2009-09-01T09:16:00.002-06:00

Kim Nguyen...with a guess of 178.2. My correct weight was 178.6 Kim, you need to email me at mike.butler@thfonline.com so I can get you your 100 bucks worth of TopForm Supplements! The winner came from my post on Facebook. Thanks to all who participated. I will be out of town till the 21st of Sept and when I get back I will be having more weekly contests! Thanks
Mike

Monthly Contest

2009-08-13T17:41:00.003-06:00

GUESS WHAT MY WEIGHT IS AND WIN!

Here is your chance to win $100 dollars worth of TOPFORM supplements. All you need to do is comment on this post and tell me what you think my scale weight is (to the nearest tenth) in this picture. The closest person wins! The contest will go till September 1st

WHAT IS MY WEIGHT?

Free Initial Consultation

2009-08-13T11:16:00.002-06:00

Ever wondered if a Hollywood actor had problems losing or gaining weight for an upcoming film...probably not. They have the best people that science has to offer to create a diet and exercise program just for them... Yet research shows that 95 percent of dieters struggle. Weight-Loss and Fat-loss doesn't have to be this incredible complex thing we have let it become! Sign up for a free initial consultation so that you can find out which diet or program will be the best for your lifestyle and body composition!

Another Middle Program Before and After Picture

2009-08-13T10:58:00.004-06:00

Congrats... To Shelley! Half way there!

What is heavier?

2009-08-06T08:10:00.002-06:00

What is heavier a pound of feathers or a pound of steel?
Of course they are the same... a pound is a pound.
It is funny how many people say that a pound of muscle is heavier than a pound of fat. It is not that it is heavier (remember a pound is a pound) it is more dense. Muscle takes up less space than fat. So even though the scale isn't changing it could be that you are increasing your muscle mass and losing fat, so pay attention to how your clothes are fitting too!