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Posts Tagged ‘prevention’

I was reading an article that Kelly posted and it made me want to share this with you. I don’t know if it’s ethically correct, but I’m still gonna do it!

Remember when I asked the QUESTION whether or not you believe in the childhood obesity epidemic? All of you answered positively and truly believed that something must be done and supported the programs already in movement.

Well, I asked a similar question (what do you think of the whole obesity talk) but on a different blog, with a very different demographic and I got some very SHOCKING answers.

  • ” I think the media tends to make a big deal out of things just to make good stories. Recent case in point – the H1N1 scare, just for one example.”
  • “Most of that is just garbage. Americans, and others, are easily fooled by the fat scam. People judge health on looks and companies cash-in on this fact. It really is NOT about BEING healthy, it is about LOOKING healthy.”
  • “There is no epidemic, however there are BILLIONS of dollars working hard to scare you into their waiting arms”

Then I posted the speech Michelle Obama gave in support to the cause… Here are the reactions:

  • “How do you give working parents more time? How do you make healthier food more affordable? Build more health food stores (with what money?) and allow them to accept food stamps for the poor?”
  • “I think the studies that link general obesity with disease are skewed in many ways”
  • “I think there are 100 other things that this administration should be worried about other than childhood obesity. I’m sick of the government stepping in and trying to parent our kids.”

So I was very surprised when I read those comments, because I thought EVERYONE would support this cause 100%. But that’s the reality of things. And if we want to change anything (childhood Obesity?) we need to understand both sides of the issue.

Does that surprise you? What do you think? Knowing that, do you think different strategies should be put in place to counter the “obesity epidemic”?

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So maybe I haven’t talked much about it, but stretching as you all know is SO important. It may prevent injuries, warm your body up and cool it down after a good exercise session. More than that, it is so relaxing when we actually take the time to do it well, and it gives a very positive ending to whatever activity you were doing.
So let’s take a little break from the crunches and all, and focus on warm-ups and cool-downs.

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Goal: a total of 60 minutes of stretching for the coming week

That means only 10 minutes a day for 6 days, but do it well!

Enjoy that little break from boot camp!

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Just a reminder that tonight is the LAST DAY to turn in your Crunch Count for the Core Challenge Extended, so make sure to let me know, and congrats to everyone taking on the Challenge!

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Triglycerides, glycerol, phospholipids, sterols… what? We hear so many different things concerning “fats” (take this, not that, limit this and eat more of that…) making it really tricky to understand, even more to apply in real life situations.

Rule #1: As tempting as it may seem, DO NOT eliminate lipids (fats) from your diet!

The reason for this (rule #1) is that lipids provide energy, insulates and protect your body and organs like kidneys from injuries, and transports the fat-soluble vitamins in the blood stream. A deficiency in fats not only would jeopardize these functions, but would also cause unhealthy skin and diarrhea. Also by eliminating fats from your diet, you will find yourself constantly unsatisfied. Lipids are vital!

So just to clear that out, here’s a quick review on the main Lipid Families:

  1. The “Bad” Fats
    • Saturated fats:
      red meat, whole-milk products, cheeses, coconut milk and oil, palm oil, cocoa butter…
    • Cholesterol:
      meats, egg yolks, cheese, mayonnaise, liver, etc.
    • Trans fats (partially hydrogenated fats):
      shortening, baked goods, cakes, doughnuts, deep fried foods, etc.
  2. The “Good” fats
    • Unsaturated fats (monosaturated fats):
      olive oil, canola oil,
    • Polysaturated fats (including omegas):
      salmon, sardines, walnuts, sunflower seeds, flax seeds, corn oil, safflower oil, soybean oil, etc.

Now that’s great, but how do I incorporate this (and how much of) in my diet?

  1. The suggested daily consumption of all fats should not exceed 20% to 35% of your calories intake. Since all kinds of lipids are very high in calories (9kcal/gram) you should monitor your intake regardless of the kind of fat, in order to maintain a healthy weight.
  2. For the “Bad” fats you should have no more than (*based on 2000 cal. diet):
    • 7% of total energy intake from Saturated fats
      1 Tbsp of butter = 3,3%*
    • 1% of total energy intake from trans fats
      – 1 doughnut = 1.75%*
    • 300mg per day of Cholesterol
      – 1 egg yolk=210 mg and 3 oz of turkey=70 mg
  3. For the “Good” fats, you should aim at 5% of omega fats a day, and make the majority of fat consumption Polyunsaturated and Unsaturated fats.
  4. Considering all this info, when you are at the store, look at the food label and the ingredient list. If a high-lipid content food is listed at the top of the list, it means it is in high quantity. The ingredient lists are always in decreasing order from the most abundant to the least.

Finally, it is a well known fact that lipids can cause cardiovascular diseases, but can also help prevent them. Here’s how to:

  • Consume overall healthy diet (including recommended amounts of lipids)
  • Consume fish, especially oily fish, at least twice a week
  • Aim for healthy body weight
  • Be physically active
  • Avoid use/exposure of tobacco products
  • Choose and prepare your food with minimum or no salt
  • Alcohol in moderation

So as usual, everything goes, but in moderation… Like chocolate 🙂 What’s your guilty pleasure?

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Scoreboard

→ Check out the Latest Challenge Here

Last Friday, I started the “Race Day Challenge Series”  with a Core challenge. Success? Marie rocked it with over 500 crunches. I did about 320. Since we all need stronger and more defined abs (it’s never enough, is it?) I decided to keep this as an ongoing challenge. This week’s goal: 1000 crunches (turned in before next Thursday, Jan. 28th 11:59PM). I know Marie’s up for it, and I know I am! So join the ab-party(Hah!) and bring in anyone you want! Click the Green Apple to see the updated scores!

Here are a couple reasons why you want a stronger core:

  1. It just looks great!
  2. Enhances running performance (better posture, less pressure on the joints, stronger stride, etc.)
  3. Enhances swimming, biking, and most sports performance
  4. Helps maintain a good posture (a good posture is always very well perceived by your peers and coworkers!)
  5. For those trying to lose weight, a tighter midsection decreases the health risks of Diabetes, heart conditions, high blood pressure, etc.

Join in the Core Challenge for the second/third week, and all you have to do is your best! It is a friendly competition, and YOU are your biggest competitor! So get on the mat and prove to yourself that you can do it!

I know there are a lot more moves out there then just crunches, so use common sense to count it 🙂
Update me as frequently as you can by leaving a comment on the wall!

– Kloé

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I was just getting some tisanne (french for herbal tea), and skimming through the Health section of The Plain Dealer (Cleveland), I came across a very encouraging article. Medical Mutual President and Chief Executive Rick Chiricosta – former tennis player – started a company-wide weight loss challenge. Not only will the 2,700 employees reap the benefits of a healthier life-style, but also the three people who lose the highest percentage of body-weight before July 1st will cash in pretty good prize money. Talk about a great incentive to get started!

I hope more and more companies will join this health-awareness thing, because quite frankly we need it. Hooray for Cleveland!

The Plain Dealer Article

– Kloé

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Hello runners, walkers, or whomever you may be that are using your knees… Yes, that’s pretty much everyone! Recently (last October) I had to stop running to my great horror. And that lasted for about two and a half month(!!!) until late December. How many of you have had to reduce or stop completely your training because of a nagging knee injury? My assumption is MANY! This whole thing led me to research on the subject in order to prevent its recurrence . But before to “fix it” we need to understand it:

What is a “Knee Injury”?
There are many different kinds of knee injuries, but the most common kind is certainly Chondromalacia, also referred to as “Runner’s Knee”. Basically it is a tear/overuse of the cartilage under your kneecap, resulting in pain, inflammation and irritation. Sounds pretty awful, but the good news is that it can heal – given you do the right thing! Oddly enough, it seems to affect mostly young or healthy individuals, especially runners, cyclists, skiers, or soccer players.

What Causes it?

  • Overpronation (when the feet roll inward too much)
  • Weak or fatigued quadriceps
  • Muscle imbalance between the quadriceps and hamstrings
  • Running on inclined ground
  • Overtraining (yes, I know it’s annoying!)

How Do I Treat It?

  • REST! (and I mean it) Any other activity hurting your knee (walking, going up the stairs, etc.) will only further the irritation of the cartilage.
  • Ice your knee for 15 min. at least twice a day
  • Stretch your quads and hamstrings.
  • Start a knee strengthening program that will improve the balance of the muscles around your knee.
  • Once your knee is better(usually 4-6 weeks), start running (or whatever it is you do) gradually, and make sure you warm-up properly. Don’t go all out within the first week!

Prevent It!

  • Stretch, strengthen your muscles (quads, hamstrings, hip abductor) and work on balancing exercises.
  • Never run on a worn-out shoes (after 350 miles, hit the store)
  • Incorporate rest days in your training, and non-impact activities such as pool-running, swimming (which I really need to learn!) or biking on low-resistance high cadence.
  • Avoid running on concrete surfaces when you can, and hit the trails, or even synthetic track which is more cushiony.
  • Stop if you ever feel pain, and take the next day off!

Are you on a knee-injury break but still want to stay in shape?
Join me in the Core Challenge… You still have a couple days left 🙂

– Kloé
kloesblog@gmail.com

What’s your story on knee injuries?

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