Archive for July, 2006

Taking a Step Back

Published by
stayfit
at July 26, 2006 in News. 0 Comments

Walking backward burns more calories, improves coordination, and gives your heart and lungs a better workout than hoofing it forward — as long as you maintain your speed. The reason? It forces your leg muscles to work harder and in different ways. Just do it in a safe place (like the local high school or college track) where you won’t bump into something and take a spill.

You can benefit from working out in reverse — even if you’re recovering from certain knee or leg injuries — because it puts less stress on the knee joint compared with walking or running forward. It’s not only a great way to build or maintain cardiorespiratory fitness, but it also requires your leg muscles to work in different ways — and that takes energy (meaning it burns calories). Walking backward also forces a “concentric contraction” (shortening) of your quadriceps, a metabolically expensive movement (meaning it burns lots of calories) compared to the “eccentric” (lengthening) movement these thigh muscles make when you walk forward.

If you have problems with balance, walking in reverse is not recommended. If you think it sounds like something you’d like to try but you’re concerned about falling, buy a lightweight bike helmet with a rearview mirror so you can see where you’re going. Or try walking on a treadmill while holding onto the side rails; start slowly until you get the hang of it. Then, just put one foot behind the other. Step for step at the same speed, you’ll get bigger benefits going backwards!

Compliments of RealAge.com. Originally published on 07/18/2006.

Tip References: The metabolic transition speed between backward walking and running. Terblanche, E., Cloete, W. A., du Plessis, P. A., Sadie, J. N., Strauss, A., Unger, M., European Journal of Applied Physiology 2003 Nov;90(5-6):520-525. Epub 2003 Jul 26.

The effect of backward locomotion training on the body composition and cardiorespiratory fitness of young women. Terblanche, E., Page, C., Kroff, J., Venter, R. E., International Journal of Sports Medicine 2005 Apr;26(3):214-219

Some Like It Hot

Published by
stayfit
at July 17, 2006 in News and Nutrition. 0 Comments

Love sweet red, green, and yellow bell peppers? Know which are most healthful?

The red and yellow ones — they have almost twice as much vitamin C as their green siblings. And getting an ample supply of C is credited with reducing the risk of stroke, one of the most common causes of death and disability in Americans.

Researchers have found that people with the lowest amounts of vitamin C in their diets have a 30 percent greater risk of having a stroke compared to those with the largest intake of C. So when you’re grocery shopping, pick up a few extra bell peppers. Midsummer is prime season for them — they’re sweet, cheap, and abundant. Still, you can eat only so many peppers. For variety, reach for other high-C foods: papaya, strawberries, cantaloupe, citrus fruit, and broccoli are all-stars when it comes to this potent vitamin.

Compliments of RealAge.com. Originally published on 07/17/2006.

Tip References: Dietary antioxidants and the risk of ischemic stroke: the Rotterdam Study. Voko, Z., Hollander, M., Hofman, A., Koudstaal, P. J., Breteler, M. M., Neurology 2003 Nov 11;61(9):1273-1275.

Astaxanthin

Published by
stayfit
at July 8, 2006 in News and Nutrition. 0 Comments

This naturally occuring red pigment is found naturally in foods such as salmon, shrimp, crab, lobster, etc. The research on the antioxidant abilities of this pigment is very convincing. Please check it out for yourselves: http://www.astaxanthin.org/astax.htm

Nutrition Tip for Your July 4th Celebration

Published by
stayfit
at July 3, 2006 in News. 0 Comments

To reduce the starch of potato salad and keep your blood sugar happy, boil the potatoes the day before and refrigerate them overnight. Then the next day, instead of using mayonnaise as the dressing, use an olive oil and white vinegar combo. The result will be a delicious side dish minus a soaring blood sugar level. Happy Independence Day!

For more info, check out the full journal article: Vinegar dressing and cold storage of potatoes lowers postprandial glycaemic and insulinaemic responses in healthy subjects. Leeman, M., Ostman, E., Bjorck, I., European Journal of Clinical Nutrition 2005 Nov;59(11):1266-1271.

Eggciting News

Published by
stayfit
at July 1, 2006 in Rebecca's Recipe of the Week. 0 Comments

Here’s some welcome news for breakfast lovers: Eggs may help reduce your weight.
Eggs already have been reinstated as a health food (the major Nurses’ Health Study cleared eggs of upping heart attack and stroke risk). Now there’s evidence that people who scramble, boil, or poach one for breakfast — versus eating a bagel with the same number of calories — bypass junk-food cravings and eat fewer calories for at least 24 hours, without even trying.

Thanks to what turned out to be a bad cholesterol rap, you may have avoided eggs for years. But eggs have always been a good source of nutrients and protein. And for reasons that aren’t completely clear, it turns out that they make the body feel fuller longer. In one study, people with weight problems who started the day with an egg were still eating fewer calories than normal by lunch the following day. You know that line about “the incredible, edible . . .”? Looks like the jingle writer had a clue.

Compliments of RealAge.com. Originally published on 06/28/2006.

Tip References: Short-term effect of eggs on satiety in overweight and obese subjects. Vander Wal, J. S., Marth, J. M., Khosla, P., Jen, K. L., Dhurandhar, N. V., Journal of the American College of Nutrition 2005 Dec;24(6):510-515.

Chicken, Almond & Blueberry Salad

Published by
stayfit
at July 1, 2006 in Rebecca's Recipe of the Week. 0 Comments

1 boneless, skinless chicken breast

1 cup mixed greens

1/4 cup blueberries

1 tbsp. sliced almonds

1 tbsp. vinaigrette dressing

Olive oil spray

Spray pan with olive oil and cook chicken on medium heat for about 5 minutes on each side or until no longer pink. When cooled, slice into thin strips and set aside. Arrange mixed greans on a large plate and add blueberries, almonds, chicken and dressing. Serves 1 (234 cals, 13g fat, 10g carb, 22g protein). Enjoy!