Jul 06 2010

Three Apples a Day Plan: Tips From Duxbury’s Best Personal Training Company

CAN THREE APPLES A DAY REALLY DRIVE BODY FATS AWAY? 

You’ve heard how an apple a day keeps the doctor away, but can three apples be enough to keep body fats away as well?
 

In the 3-Apple-a-Day plan, you’re asked to eat several small meals a day, making sure to eat an apple between each meal. You’re also advised to drink lots of water and exercise regularly. If not for the apple-a-meal rule, it seems like just any other weight loss plan, doesn’t it?

The answer: yes and no.

Like other weight loss plans , the 3-Apple-a-Day has its share of pros and cons. To start with the benefits, this diet regime doesn’t merely paper over the cracks of your weight, but directly fixes the root of your problem. If you want a lifetime weight loss program, the 3-Apple-a-Day diet plan won’t disappoint because it advocates healthy eating while retaining or improving metabolism rate as well as increasing muscle tone and fat loss.

Unlike other weight loss programs, this plan also allows you to eat a wide variety of foods, a characteristic that you would definitely appreciate if you’ve tried adhering to diet programs like the Atkins and South Beach diet.

Hands down, this is my favorite starter program for beginning a healthier lifestyle. It is not however without it’s faults… let’s just say that beginning a high fiber plan can mean some initial digestive discomfort.

The best time frame is to start today and not stopping for 30 days. When you are finished wait two weeks between possibly starting it up again ( Not my first suggestion, but sometimes necessary for certain people who have not been active for awhile).
Through continuous success stories from clients, atheltes and soon-to-be brides… I have found that a 1/2 cup of cereal (with skim milk) is a perfect portion amount per serving. In no way do I suggest you only eat the apples and cereal… in fact, I normally set your other meals to be protein heavy. They will just be smaller portions than normal.
So…. does the apple a day help keep the Doctor away?
Only if you throw them hard enough. Good Luck in everything that you are doing today and remember that the only easy day …was yesterday.

Sample Plan:

Breakfast: Proper portion meal
Snack: Cereal & Apple
Lunch: Proper portion meal
Snack: Cereal & Apple
Dinner: Proper portion meal
Snack: Cereal & Apple

Jul 03 2010

Sports Rehabilitation:

We utilize our experience in civilian and Department of Defense Rehabilitaion in Pembroke, Hanover, Hingham, Duxbury, Kingston, Plymouth, Scituate, Cohasset & Marshfield Massachusetts . More than half of our trainers have experience and training in certified Advanced Rehabilitation and fundemental (medical) physical conditioning with a minimum of advanced life saving and immediate response Coachiong first aid. Many people stop physical activity because they are suffering after a surgery or an injury. We will work with your condition to get you back to where you would like to be. Don’t let chronic pain or a recent affliction hold you back from your goals.

http://www.veterantraining.org/training.htm

Jul 02 2010

Exercise In Your Teen Years May Help Keep Your Mind Sharp Later In Life.

 Even women who become active as late as 30 may reap the cognitive rewards. Have you become more athletic over the years?

Were you on the tennis team in high school? Did you swim, or run track? Perhaps you spent hours each afternoon in dance class, or maybe the weight room.

teen exercise reduces risk of cognitive decline in old age

If so, here’s some good news: All that exercise during adolescence may have protected you against dementia in old age.

Researchers already knew that older people who were physically active were less likely to become cognitively impaired than their couch-potato counterparts. Some studies have shown that workouts during middle age also have a protective effect.

Researchers from Ontario and San Francisco wondered just how far back the effect stretched. They asked 9,395 women 65 or older about their exercise habits during their teens, at age 30, at age 50 and the present day. (Activities like gardening also counted.)

Sure enough, women who were physically active at each point in life got higher scores on a cognition test than women who were inactive. When all ages were combined together into a single model that also included factors like education, smoking habits and body-mass index, the only time when exercise really seemed to matter was during the teenage years.

Unfortunately, those who were focused on sedentary pursuits (video games, debate team) in high school can’t go back in time and join JV soccer. But the researchers found that becoming active at older ages was still better than nothing. The women who began exercising by age 30 and kept it up for at least 20 years were still able to cut their risk of cognitive decline in half compared with the women who never caught the exercise bug. The study’s results were published Wednesday in the Journal of the American Geriatrics Society.

What accounts for the special power of teen exercise? The researchers aren’t sure, but they offered some theories. Adolescents who are physically active have better cognitive performance, and good cognitive performance during youth has been linked to better brain function in old age. Perhaps the exercise helps teens build a “cognitive reserve” for later life, the researchers wrote.

Another possibility is that exercise during the teen years helps stave off chronic medical conditions like obesity, Type 2 diabetes and hypertension that also carry a greater risk of cognitive decline.

“Physical activity should be encouraged from early life and across the life course to minimize the risk of cognitive impairment in old age,” the study concluded.

Jul 02 2010

Healthy Rice Cake Snack: Tips From The Duxbury Personal Training Company

8 mini apple-cinnamon rice cakes
1 1/2 tablespoons natural peanut butter
4 banana slices
 Spread 4 rice cakes with peanut butter; top each with a banana slice and the remaining rice cakes.
Jun 29 2010

Boxing 101: Tips From The Veteran Training Boxing & Muay Thai Coach

THE RIGHT CROSS:

Also called the “straight right hand” (if you’re right-handed), it starts from the face and follows an imaginary straight line directly into the target. Drive and pivot from the rear foot, rotating the hips forcefully as your body weight shifts toward the front foot. Extend your right arm toward the target, snapping your wrist downward. On impact, the palm is down and the knuckles up.

http://www.veterantraining.org/boxing.htm

Jun 28 2010

What’s Really In … Subway 9-Grain Wheat?

SUBWAY 9-GRAIN WHEAT (6″)
210 calories
2 g fat (0.5 g saturated)
410 mg sodium

Okay, so you’re probably not in the habit of ordering a la carte bread loaves at Subway, but there’s a good chance you’ve eaten at least a few sandwiches built on this bread. The good news is that Subway actually delivers on the nine-grain promise. The bad news: Eight of those nine grains appear in miniscule amounts. If you look at a Subway ingredient statement, you’ll find every grain except wheat listed at the bottom of the list, just beneath the qualifier “contains 2% or less.” In fact, the primary ingredient in this bread is plain old white flour, and high-fructose corn syrup plays a more prominent role than any single whole grain. Essentially this is a white-wheat hybrid with trace amounts of other whole grains like oats, barley, and rye.

So outside of the nine grains, how many ingredients does Subway use to keep this bread together? Sixteen, including such far-from-simple ingredients as DATEM, sodium steroyl lactylate, calcium sulfate, and azodiacarbonamide. But here’s one that’s a little unnerving: ammonium sulfate. This compound is loaded with nitrogen, which is why it’s most common use is as fertilizer. You might have used it to nourish your plants at home. And Subway does the same thing; the ammonium sulfate nourishes the yeast and helps the bread turn brown. What, did you think that dark hue was the result of whole grains? Hardly. It’s a combination of the ammonium sulfate and the caramel coloring. Seems like Jarod might frown on that sort of subterfuge….

Of course, in terms of calories, Subway’s still one of your best allies in the sandwich game so do the smart thing ask to turn your sandwich into a salad.

Jun 28 2010

Fruits and Vegetables:

Fruits and Veggies

Get five to seven servings of fruits and veggies a day. Not only do they reduce your risk of getting some forms of cancer, they are heart healthy, and give you more nutrition-bang for your buck. Plus with the added fiber, you feel fuller even when you’re eating less. So fruits and veggies are waistline-friendly. 

Fruits and Veggies

Get five to seven servings of fruits and veggies a day. Not only do they reduce your risk of getting some forms of cancer, they are heart healthy, and give you more nutrition-bang for your buck. Plus with the added fiber, you feel fuller even when you’re eating less. So fruits and veggies are great for anyone looking to lose weight.
Jun 26 2010

Anxiety Predicts Heart Disease Years Later:

Two new studies firmly establish anxiety as an independent predictor for subsequent coronary heart disease years down the line [1,2]. Doctors, who often neglect to ask patients about their feelings, should pay heed to these findings, say the researchers.

Tilburg University, the Netherlands and colleagues performed the first-ever meta-analysis on the association of anxiety with the incidence of CHD in initially healthy people, using data from the US, Europe, and Asia. Even after multivariate adjustment, anxious people had around a 25% greater risk of CHD and an almost 50% higher risk of cardiac death over a mean follow-up period of 11.2 years.

In the second study, almost 50 000 Swedish men who were medically examined for military service and followed for an average of 37 years were assessed by Karolinska Institute, Stockholm, Sweden and coworkers. Depression was not a predictor for subsequent coronary disease, but those with anxiety disorders–as diagnosed by a psychiatrist–were twice as likely to suffer CHD or acute MI, even after adjustment for baseline confounders.

The new papers appear in the June 29, 2010 issue of the Journal of the American College of Cardiology, as does an accompanying editorial [3] by psychiatrist  from the University of California, San Diego.

Anxiety symptoms can be such a strong beacon, lighting the way to future coronary disease decades in advance.

It is odd that anxiety symptoms can be such a strong beacon, lighting the way to future coronary disease decades in advance. Cardiologists are certainly cognizant of anxiety’s effects on transient physiology, such as blood pressure, palpitations, and angina, but this new research suggests that asking about previous early-life anxiety might be relevant in clinical assessment for the diagnosis and prevention of cardiovascular disease.

And although trials are needed to see whether therapies aimed at alleviating anxiety would reduce cardiovascular risk, until proven otherwise, the wise clinician might ‘assume’ that treatment of anxiety disorders might have benefits beyond immediate symptomatic and functional improvement.

Clinicians Should Be Aware of the Risk of Anxiety

In their meta-analysis, Research colleagues combined data from 20 studies, including approximately 250 000 initially healthy individuals from the US, Norway, the Netherlands, Sweden, Japan, and the UK. The studies were all prospective in nature and had to have included at baseline at least one self-report or interview-based assessment of anxiety symptoms or anxiety disorder. End points had to include cardiac mortality or MI.

Adjustment for confounding factors was performed in 18 of the 20 studies; the researchers found that anxious people were at higher risk of CHD (hazard ratio 1.26; p<0.0001) and cardiac death (HR 1.48; p=0.003), with a nonsignificant trend for an association between anxiety and nonfatal MI (HR 1.43; p=0.180).

“Our most important finding was that anxiety was associated with the development of incident CHD in initially healthy persons,” Staff told heartwire .

Clinicians should be aware of this; if they have anxious patients, they might be at risk to develop heart disease, and this was in initially healthy patients. But you also see this risk in patients who already have heart disease; there is a relationship with the progression of heart disease.

Anxiety, But Not Depression, Associated With CHD Risk

In the Swedish conscript study, depression and anxiety were diagnosed by psychiatrists during the medical exam of males aged 18 to 20 in 1969 and 1970. Data on well-established CHD risk factors and potential confounders were also collected. Participants were followed for CHD and AMI for 37 years.

Multivariate-adjusted hazard ratios for depression were 1.04 for CHD and 1.03 for AMI. For anxiety, these were 2.17 and 2.51, respectively.

We uniquely investigated the long-term relationship between depression and anxiety, diagnosed by experts in men aged 18 to 20 years, and the subsequent long-term CHD outcome in a large sample of men. Anxiety, independently predicted CHD events. In contrast, they found no support for such an effect concerning early-onset depression in men.

They suggest that one of the reasons why many previous studies have found a link between depression and CHD could be because these often employed self-reporting of such symptoms.

Anxiety and depression are independent psychopathological conditions, although they share common symptoms and are very often comorbid. Participants in prior studies may have been unable to distinguish one from the other, they propose.

Staff told heartwire it is important that studies look at the interaction of anxiety and depression, because there is such a large overlap between them.

Anxiety Disorders as Prevalent as Hypertension

In his editorial, new risk factors for CHD need to be carefully scrutinized for clinical utility. Anxiety disorders are as prevalent as hypertension and are a major affliction of the young, with a lifetime prevalence of around 28%. Their impact on global functioning is roughly akin to that of lower back pain or leg ulcers. And when anxiety coexists with depression, the corresponding impact on quality of life is even worse.

But physicians, they notes are frequently timid about assessing emotional symptoms. It is odd that they thread catheters, ablate lesions, and give rectal exams but are uncomfortable asking patients about their lives.

We  agree that there hasn’t been a lot of research on anxiety; most has focused on depression, and what we know from depression is that it’s very difficult for physicians to recognize it.

There are “assessment tools like the PRIME-MD [4] are readily available, with easy-to-ask questions, opening the door for discussion. These new findings suggest that including information about anxiety disorders in clinical assessments might be relevant for the diagnosis (and prevention) of CHD.

Jun 24 2010

Portobello Mediterranean Burger Recipe: Try This Tonight!

 
Prep Time: 20 mins
Cook Time: 10 mins
Total Time: 30 mins

Ingredients

  • 1 clove(s) garlic, minced
  • 1/2 teaspoon salt, Kosher
  • 2 tablespoon oil, olive, extra virgin, divided
  • 4 whole mushrooms, portobello, caps, stems and gills removed
  • 4 slice(s) bread, sourdough, large slices, cut in half
  • 1/2 cup(s) pepper(s), red sweet, roasted, sliced
  • 1/2 cup(s) tomato(es), chopped
  • 1/4 cup(s) cheese, feta, crumbled, reduced-fat
  • 2 tablespoon olives, Kalamata, pitted, chopped
  • 1 tablespoon vinegar, red wine
  • 1/2 teaspoon oregano, dried
  • 2 cup(s) salad greens, loosely packed baby greens

Preparation

1. Preheat grill to medium-high.

2. Mash garlic and salt on a cutting board with the side of a knife until it’s a smooth paste. Mix the paste with 1 tablespoon oil in a small dish. Lightly brush the oil mixture over portobellos and then on one side of each slice of bread.

 
3. Combine red peppers, tomato, feta, olives, vinegar, oregano and the remaining 1 tablespoon oil in a medium bowl.
 
4. Grill the mushroom caps until tender, about 4 minutes per side; grill the bread until crisp, about 1 minute per side.
 
5. Toss salad greens with the red pepper mixture. Place the grilled mushrooms top-side down on 4 half-slices of the bread. Top with the salad mixture and the remaining bread.
Jun 23 2010

Take a look in the mirror: Tips From the Duxbury Personal Training Company

Yet another reason to start exercising: Working out — sporadically or regularly — significantly improves your body image..

Tired of looking in the mirror and not liking what you see? Start doing some kind — any kind — of exercise. Researchers at the University of Florida found that people who engaged in nearly any level of exercise enjoyed a significant boost in their positive feelings about their body, even if they only exercised every now and again and weren’t particularly fit. While you will need to work out regularly to make changes to your fitness level and overall weight, even a little bit of exercise (once or twice a week) will provide a psychological lift.

Don’t know where to start? Contact one of our Veteran Training Team at VeteranTraining.ORG and discuss setting up a Personal Training Packet for you.