|
Wednesday, May 26, 2010 Barefootin'In the sixties there were a plethora of barefoot runners, from Olympiads to marathon runners. The interest died down in the late seventies when shoe technology started to take off. Then in 2001, an Australian physical therapist released a paper about running economy. The paper states that the extra weight of shoes on your feet is much worse than a pound or two around your middle. Weight on your feet is subject to constant acceleration and deceleration which has a high energy cost. Research has shown that 100 grams of extra weight on your feet decreases your running economy by one percent. Simple math says that two 10-ounce shoes will make you more than five percent less efficient. Now I'm not telling you to ditch your shoes and run down the sidewalk barefoot. My neighborhood has plenty of small children who leave small, sharp toys out and dogs who leave...other things. For most of my patients I recommend minimalist shoes, thin soled shoes that protect your feet, but still allow you to feel the terrain. However, if you have something wrong with your foot ,then your foot needs to be corrected either through rehabilitation or orthotics. It is always a good idea to have a qualified doctor take a look before making the switch. If you do choose to switch shoes or even go all the way, expect a dip in your running. It will take a few times for your feet to adapt. Saturday, April 17, 2010 Food Revolution We have been watching Jamie Oliver's Food Revolution on ABC. Jamie has gone to a
small town in West Virginia to help improve the health of the people. One of the things he's doing is changing
the format of school lunches. Instead of preservative and chemical filled junk food, he is teaching the
cooks to make healthy foods from fresh ingredients. Not only do the kids enjoy his fresh meals, even choosing
them over fries and pizza, He's bringing it in within the school lunch budget.Now he has a petition to take this program nationwide. It says, simply "I support the Food Revolution. America's kids need better food at school and better health prospects. We need to keep cooking skills alive." You can sign at the following website: Friday, March 26, 2010 High Fructose Corn Syrup I avoid high fructose corn syrup (HFCS) in my diet and I plan on keeping it out of my daughter's diet. Most
people worry about it, but it's hard to avoid. HFCS is found in everything from soda to soup to bread.
Well, here is an excellent reason to scan those labels and shop smart: A new study from Princeton
University has shown that consuming HFCS causes more weight gain than consuming regular sugar. Rats with access to HFCS gained significantly more weight than those with access to table sugar, even when their overall caloric intake was the same. When rats are drinking high-fructose corn syrup at levels well below those in soda pop, they're becoming obese -- all of them, across the board. Even when rats are fed a high-fat diet, you don't see this; they don't all gain extra weight. These rats aren't just getting fat; they're demonstrating characteristics of obesity, including huge increases in abdominal fat and circulating triglycerides. In the 40 years since the introduction of high-fructose corn syrup as a cost-effective sweetener in the American diet, rates of obesity in the U.S. have skyrocketed, according to the Centers for Disease Control and Prevention. In 1970, around 15 percent of the U.S. population met the definition for obesity; today, roughly one-third of the American adults are considered obese. On average, Americans consume 60 pounds of the sweetener per person every year. It's hard to totally avoid HFCS, My wife once spent twenty minutes looking for bread that didn't contain it. As always, opt for less processed foods, read those food labels and skip the soda. Friday, February 19, 2010 Winter Sports
Friday, February 12, 2010 Salad Daze My wife and I are both trying to lose some weight. She is getting rid of the last
of her pregnancy weight and I am trying to lose the last of my pregnancy-sympathy weight. We both try to
eat healthy even when we eat out, but I am amazed at what passes for a salad. What most restaurants
call a salad is a chopped up a main dish and served on lettuce, with all the fat and calories. On the flip
side, "side salads" do too little, iceberg lettuce and a cherry tomato is not a salad.Most lettuces will give you a nice boost of vitamin C, vitamin A, vitamin K, iron, calcium, folic acid, along with many other nutrients. Two cups of will give you about 10% of your daily fiber. Fiber not only improves digestive health, it also helps you lose weight. Many foods high in fiber are "bulky" but relatively low calorie, so you will fill up faster, eat less food, and consume fewer calories in the food you do eat. Try a variety of salad greens, from romaine to arugula. The key is dark greens, generally speaking the darker the leaf, the more nutrients it contains No one wants to eat plain lettuce. Carrots and tomatoes make a good start, but be adventurous, try to add at least three different colored fruits and vegetables. I like apples, cranberries and spinach. My wife prefers beets, artichoke hearts and greens beans . Protein is a must, it keeps you satisfied and prevents cravings. Think lean: Opt for beans chickpeas or, grilled chicken and fish. Keep portions small, three ounces — the size of a deck of cards or a computer mouse — is a reasonable amount. My last piece of advice is to beware of the extras, like croutons and dressings. Croutons tend to be drizzled in butter and fried. At the salad bar, the typical ladle of dressing is around four tablespoons. The healthy serving size is two tablespoons. Take ranch, for example, four tablespoons equals 340 calories, almost as much as a medium order of fries. |
|
|
2010.05.01 |
2010.04.01 |
2010.03.01 |
2010.02.01 |
2010.01.01 |
2009.12.01 |
2009.11.01 |
2009.10.01 |
2009.09.01 |
2009.08.01 |
2009.07.01 |
2009.06.01 |
2009.05.01
|
The Winter Olympics have me thinking about winter sports.