![Recommend [CoachRick]](http://s3.amazonaws.com/arkayne-media/img/badge/logo-recommend-badge-medium.png){kind=icon}
Health and Fitness News
Today my legs where killing me from the workout I gave them 2 days ago. The workout is designed to take the muscle to near failure and was one of the toughest leg workouts I have done in a long while. So I have a lot of lactic acid burning up my muscle. I thought a slow walk was a good idea.
Now normally I would have my Nike+ shoes and my Ipod Nano to record my mileage. Gotta get those miles logged so people can see I live what I preach. I am kidding, well kinda, I have to admit I like seeing the miles add up. But, when you really take a look at it, it really only matters that I am working on my health to continue the journey I started. So off I went for a slow, maybe painful walk to get some circulation going in my legs. No music. No measurement of time (how fast or slow I was going). Just a walk to feel better was all I was after.
It is a sunny day in Boise today. My walk during the day is almost always on the greenbelt and today was no exception. It was a sunny 88 degrees and humid. Little did I know that more than my legs were about to get restored.
- Image via Wikipedia
I looked around, there where all kinds of things to see and hear. First was the kayaker floating and bobbing along down the river. A reminder of things still on my “bucket list”, one day to take either a white water rafting trip or lean to kayak and venture the wild waters in Idaho. Then there was the man and his dog walking along the banks. This one took me back to the recent lost of my dear pet and friend that recently passed away after being with us for 20+ years.
I walked on as my legs started to free up a bit and each step seemed a bit lighter. I started thinking about some of the recent events in my life that needed quiet contemplation to come to some sort of decision. No music, no concern about a pace, just walking along the river on a hot summer day. As I searched my soul, that still quiet voice (note to self, you still have to get quiet to hear it) led me into the next steps and an inner knowing what to do next.
Getting ready to go around the bend I noticed the bike rider coming around the turn and waited in case he would go left instead of right. He actually stopped for me to cross and we exchanged smiles that acknowledged we where both courteous to each other’s journey. On across the old steel bridge, the boards creaked and bounced as I looked up and down the river noticing for the first time all week that the water level had changed and enjoy the flying cottonwoods as they floated through the air like angels guarding us along the way.
Image via Wikipedia
On to the home stretch, sun beating down and body getting warmer now as the sweat started to form on my brow. Half way and my walk would be done. I was almost sad for it to be over till I hear all the birds signing and I became lost in the harmony of their song. Be still they sang and enjoy the day. Each step, took me closer to my destination.
Last bridge and only a few yard to the door. As the real world approached I realized that the walk had done more for my health than getting the blood moving in my aching legs. It had renewed my spirit. It had reminded me of the sights and sounds of life being enjoyed around me. As the sweat poured down my brow it also reminded me of the days when I would have never thought of walking off those aches and pains of life that I had just been released from. And often never took the time to enjoy the sweet moments being active has to offer.
I hope in some small way this reaches one person and makes a difference in their life. It reminds them to take a moment and enjoy their walk. It doesn’t have to be for exercise. It doesn’t have to be around a park. It can be just for a brief moment when you hear the birds sing out to you or smell the fresh scent of the lilac trees as they send their scent through the air. Oh and that still small voice, it is always in waiting for when you take the time to listen. Be blessed and enjoy the journey!
I remember reading in an United Kingdom article over 2 years ago that Britain was looking into this. What the heck, how come it took 2 years for a warning come to the United States? I guess it had to travel by message in a bottle or something.
Now I have not been a fan of magic pill solutions that causes you to crap in your pants in oily ways to gross to imagine. But aren’t we supposed to be able to rely on the FDA to tell us about this stuff as soon as it is seen as an issue? Oh wait they aren’t telling us of the risks that 1 out of 25 could die from bariatric surgery either.
Well it just goes along the line of trusting the government to come up with a solution to the obesity crisis here as well. New studies just released that says that 28 out of 50 of the good ol’ USA just increased their obesity rates yet again.
Heck my own state of Idaho has gone over 25% of it’s population is now obese. Not just overweight mind you that makes the numbers go even higher. And all that I am hearing from the various committees on obesity is that it is a problem related to income, location, race etc. etc. No solutions for you being offered if you are broke or a member of various stereotypically lower income brackets. What a load of more brown stuff!
Common America, wake up and find your own answers. Obesity kills and your government is at best going to tax you while you die with it.
End rant!
Locally here in Idaho and even in Britain they are looking at way to add incentive to weight loss. Idaho offers state employees a “rebate” of sorts if they participate in a very limited number of choices for weight loss programs. Interesting the choices are limited to only those companies that sponsor paying the incentive. Oh and when you do the math, the sponsors make a whole lot more on the programs then what they pay back for the weight loss. When I tried to probe deeper into why the program did reward all weight loss and not just if you sign up for a particular program my phone calls and emails were never returned. It was obvious, but I just wanted to have the debate with them.
Image via Wikipedia
Image via Wikipedia
Lets face it, if the Governor really wanted to add incentive to weight loss and fitness the program would reward whatever weight loss was achieved. They would sponsor more activities and incentives to cover the many aspects of becoming more fit. Truth here it is really a token effort put together to make it look like it matters and that they really care at all.
Add that to the hospitals promoting new ways to carve up your body in often untested over time ways, junk food sponsoring of things like the Olympics and you start to see a pattern. There is a huge industry around the idea that is weight loss and fitness. What is a person to do.
Let’s start with some education. Take some time and read this article in the Guardian. Then ask yourself a couple of questions. Is my health important to me? If so, then why am I not taking care of it? Next, Can I do it myself or do I need some help? Truth is everyone can but few people do. Why because they don’t have the time to do it efficiently and effectively. They don’t have time to plan their workouts, plan their diet, get back in shape, and do it all without damaging themselves. Add to that the understanding of how their body uses food and processes it, they just don’t have the time or the willingness to do all that.
What’s the answer? Find someone (give us a try for an hour on the phone) and spend the time to see if you are serious about your health and fitness. Look at the fact that it is half way through the year. Did you make that New Years Resolution that this year would be different? If so, is it? Can you do it on your own? Sure you can! But will you? You can’t and won’t be bribed, it is all about choices and lifestyle changes. Let us guide you carefully through the journey to a point where the force of habit takes over and you can and will do it on your own.
I read several blogs a day. It appears that there are all kinds of things to blame our poor diets and weight gain on. What are people saying? We eat poorly because it is cheaper to eat badly. We use fast food because we are too busy to prepare meals that are nutritious and tasty for our families. There is no time to prepare a meal plan, do the shopping, and cook the meals.
Image by Getty Images via @daylife
When you add it all up here are some common truths. People feel the pressure to feed their families more nutritious foods, they just can’t find the time to do it. The next choice is to try and make the best choice they can in the drive-thru. They tell themselves that there is healthy and good choices they can make and still find some quality time to read to their kids. A fair trade-off for many parents.
I would like to present another option. How about looking at those fast food places and learning something from them? If the best they have to offer is a salad, how hard is it to put a salad together? My estimate, given the ingredients are sitting at your house is that you can do the salad faster than you can wait in line to pick it up at the drive-thru.
What if you planned for one of those fast meals as part of your shopping trip anyway? If you stop at the fast food place once a week or more, why not plan a “fast food” at home instead?
Let’s take an example from a discussion I had at work today. The discussion came when I uttered that corporation X’s fast food will kill you. Followed by the response, “Well Rick you know they have good food choices as well!” I responded with yes but those foods you can fix just as fast and cheaper at home. It was not well received to say the least. Most likely, it comes from my lack of tack when it comes to making excuses to abuse your health.
So I did some homework. I picked a Bacon Ranch salad that averages price in said fast food place was between $4.87 to $4.99 depending on where in the country you find yourself under their golden arches. Adding the ingredients I found you could save $1.00 to $1.50 per serving fixing it on your own. So I had to take into account prep time. I used grated cheese, prepared salad mix, and copied the total ingredients of the salad and came up with less than 15 minutes to prepare. Oh and one more point it was much easier to find salad dressing that not only cut calories but was much healthier and tastier than offered.
- Image by size8jeans via Flickr
Results for diet, nutrition, weight loss or maintenance, was that it is just as easy and cheaper to eat right than to stop by the drive thru and tell yourself you are making better choices for your family. Eating better doesn’t take a degree in nutrition. It doesn’t take hours of preparation. It doesn’t take too much time to plan the meals. It just takes letting go of the excuses and making a small lifestyle choice to fuel your body for optimal health. Because when you look at the message we send our children and the message we send the food industry, we really are paying way too high of a price. It is time to stop blaming and start doing something about our health, diet and weight problems by taking a more personal look at our choices and how we are making them.
What do top athletes eat to stay in peak condition? England rugby player Jonny Wilkinson shares his daily dietary habits. Plus: he reveals how to bounce back from an injury
I am lucky: I get to play the game that I love every day. To sustain this level of activity, I need to drink and eat well. As my job requires my body to be at its best at all times, I have developed a dietary routine that I tend to stick to most days.
Breakfast
Water. Your body is at its most dehydrated in the morning. Considering that you have spent eight hours without any intake of fluids while you have been sleeping, it is a good idea to start the day with a drink of water to make sure you are hydrated from the outset.
Muesli with fruit. One of your five-a-day, and also thought to help lower blood cholesterol concentration.
Low-fat skimmed milk. I tend to steer clear of high-fat foods.
Eggs/egg-white omelettes. Egg whites are fat-free and rich in high-quality protein. I try to have high-protein foods at every meal.
Carbs. You need energy at all points during the day, so carbohydrates such as toast or porridge could be incorporated into your morning routine.
Lunch
Fruit, protein, salad. I tend to keep my lunch healthy and simple.
Healthy fats. I often eat avocado – it contains monounsaturated fat and is great for energy release throughout the day.
Carbs. Carbohydrates such as pasta and potatoes make sure your energy levels are at performance level for the rest of the day.
Beetroot. Beet greens are a very good source of calcium, iron, and vitamins A and C. Beetroots are an excellent source of folic acid, which helps you rebuild your body after training.
During training
Water. I take on water whenever possible, especially since moving to France, to make sure my body is fully hydrated and in tip-top condition. I keep a Volvic bottle with me and take sips little and often. This technique has made the challenge of drinking 1.5 litres a day really easy.
Dinner
Few carbs. In the evening it is best to avoid a high intake of carbohydrates, as they will release energy during the night that could affect your sleep.
Oily fish and chicken. I love eating out and normally order chicken or oily fish, as they are an essential source of Omega 3, protein, vitamins and minerals.
Recovering from injury
Unfortunately, injuries are something that I have had a little bit of experience with. Immediate physical treatment is necessary to reduce the swelling and avoid further injury, such as elevating the injury above the heart and applying ice to the affected area. Your immediate mental response to injury, however, can often be more important than your physical response, because it sets you up for your long-term attitude towards recovery.
Something I have learned is that remaining positive is one of the best things that you can do to aid recovery. You can often tell how bad an injury is the second that it happens, and remaining positive is extremely important. Even when I am in pain and shock I try to block out any negative thoughts. Combating the initial stress can be really hard, but staying open-minded and focusing on recovery, rather than worrying, is the best way to avoid “locking in” any negative feelings that can linger throughout your recovery period.
Modern medicine can work wonders if you are in the right frame of mind and do everything possible to help out the doctors. When I sustained an ankle injury before the 2007 World Cup, many people wrote me off for the entire tournament. Thanks to the great work by the medical staff and physiotherapy team, and by doing everything I possibly could to aid my own recovery, I ended up missing just two games of the championships. I was back playing weeks before most people thought I would be.
I put this down to the positive approach that I took to my recovery, which helped me heal at the fastest possible rate.
Ultramarathons are increasingly popular. But do they also pose a health risk?
This Sunday in New York, a small knot of runners will start running around the block. They will resemble any other running club although they might look a little slow. They will run one lap of the 0.5488-mile block. Then they will do it another 5,649 times.
- Image via Wikipedia
The 3100 Transcendental Race is the longest certified foot race in the world. Every day for the next six to eight weeks, the entrants will race from 6am until midnight – averaging 75 miles a day. For no payment or prize.
While few subject themselves to the lunacy of the 3,100 mile race, ultramarathons (anything longer than a marathon) are becoming increasingly popular, with races popping up all over the world. Keith Godden, editor of ultramarathonrunning.com, says there are already more than 100 such established races every year in the UK; with, he estimates, “a couple of thousand” British ultramarathon runners. “The sport now offers a great variety of very different challenges,” he says, “whether it’s 32 miles on the roads across Dartmoor, 24 continuous hours going around in circles on a running track in London, 145 miles non-stop alongside the Grand Union Canal in less than two days, or a marathon per day for three days along the Jurassic coast.”
Just finishing one of these punishing events is an achievement – but may come at a price. Personal trainer Rob Blakeman, who has trained boxers Ricky Hatton and Mike Tyson, explains: “We’re very specific organisms, with very specific requirements and very specific limitations. More training is not necessarily better training. If you do a really tough workout, the next day you often feel as though you have the flu. It’s a systemic stress. If you don’t allow that systemic stress to subside before you go back to the gym, you break the cycle of improvement.”
These flu-like symptoms, says Geraint Florida-James, senior lecturer in sport and exercise sciences at Edinburgh Napier University, are explained by the “open-window theory” which suggests that a prolonged bout of running weakens the immune system, leaving the window open for infections to attack the body. “Any stress that you come across, whether physical or psychological, will cause a response in the immune system. If you saw any of the interviews before the London marathon, everybody’s carrying a bit of a niggle, or they’ve got an illness. People trying to do ultra endurance events are taking it to a further extreme level.” If you keep on pushing yourself, disaster can strike. “If they go into overtraining syndrome, it can take years to recover from. We’re not sure, long-term, with an ultramarathon runner, how much damage they may be doing.”
Worryingly, ultramarathons could affect athletes’ hearts, says Florida-James. “Research has looked at cardiac damage within ultramarathon runners, and has shown that there are some temporary changes in terms of the functionality of the heart.”
One of Britain’s most celebrated ultramarathon runners, Geoff Oliver, president of the 100km Association, seems to bear this out when he says of the days following a long race: “I feel very weak. My heart rate is normally 48-52, and it goes down to 40-42 for a few days – I certainly feel more tired. The body is not functioning properly. It also affects my liver and my kidney sometimes. There may be blood either in my urine or out of the other end. Usually within four days I’m back to normal.”
He confesses that this has caused him to question whether he’s pushing himself too hard, but says “I’ve spoken to other runners and it’s quite common. It never lasts long.” And it’s clear that Oliver is in remarkably good shape – he recently ran the London marathon in “a disappointing 3:45.” He’s 76.
Florida-James is quick to point out that, with the proper preparation, ultramarathon running need not be unhealthy. Many people can run 100 miles without damaging themselves. That means adequate training, but also sufficient recovery time. “Everybody is different, and it will affect some people more than others.”
So why do some thrive under these harshest of regimes, while others simply crumble under the physiological stress? This, it seems, is the area that fascinates scientists and athletes alike. “I do it out of sheer interest. What can the human body cope with?” says Oliver. “I’ve always had this nice little mantra, an Alexander Pope couplet: “Know then thyself, presume not God to scan; The proper study of mankind is man.”
Five tips for ultramarathon runners
1. Go for long runs, on consecutive days, bookended by two days of total rest.
2. Splice running with periods of walking. That’s how you’re likely to complete the event.
3. If you’re finding the going tougher, the instinct is to push harder, when you should ease off.
4. Eat and drink on your runs. You should take on 400-500 calories per hour.
5. Taper off training three weeks before the race. In the last week, do almost none.
Image via Wikipedia
To control your diabetes, you need to get a good balance among the treatments you take (insulin, tablets or both), the food you eat and your physical activity.
Your doctor may suggest you check your blood glucose regularly, to see if it’s in the right range. Regular checks will also tell you if your blood glucose is dropping too low (hypoglycaemia or hypo) or climbing too high (hyperglycaemia). Both of these can be dangerous.
For example, if you’re about to do some exercise and you find that your blood glucose level is quite low, you need to eat something before you exercise. If you don’t eat anything, exercising could lower your blood glucose level even more. You could have a hypo.
Testing your blood glucose is most important if you use insulin. People with type 2 diabetes who use insulin need to be sure that they don’t have a dangerous hypo. But we don’t know whether testing your blood glucose yourself is helpful if you have type 2 diabetes but don’t use insulin.
Testing kits
There are kits to help you test your blood glucose. The kits make testing simple. Here’s what you do.
- First, take some of your blood, usually one or two drops from your finger or your forearm. To get blood for the test, most people use a special needle that springs out when they press a button. You put this needle on your finger. When you press the button, the needle makes a prick that gives you exactly the right amount of blood.
- When you have a drop of blood on your finger, you touch the drop to a test strip. The test strip is usually held in place on a meter.
- There are many types of meters. But they all do the same thing. The meter analyses your blood. Then it tells you how much glucose is in it. The number usually shows on a little screen on the meter.
Your doctor will help you decide how often to test your blood. You also need to decide when you will do the test. Some people need just one test a day. Others need to do it before they take their insulin therapy (three or four times a day).
You also need to get used to adjusting your insulin dose or your activities based on what you find in your test. You will get used to this over time. But if you’re not sure what to do, ask your diabetes nurse or your doctor for advice.
If you are having a treatment called peritoneal dialysis because your kidneys aren’t working or if you are getting injections called immune globulin to boost your immune system, check with your doctor. Some blood glucose meters might not give you a reliable reading. Your blood glucose might read high when it isn’t. It is very important to have a reliable reading to avoid getting low blood glucose.[2]
It’s a good idea to keep track of your blood glucose level over a period of time. This will help your doctor see how you’re controlling your diabetes. You can carry a notebook with you to write this down. Or you can plot your blood glucose levels right onto a graph. This will help you see how your levels change.
Also, most modern meters have an internal memory. This means that you don’t have to keep a record yourself. You can simply show the meter to your doctor.
Keeping a record of your blood glucose level helps your doctor decide if you need to change your treatment, change to a different kind of insulin or change when you give yourself insulin (this is called your dosing schedule). For example, when you go to bed, you might find that your blood glucose is always a little bit higher than it should be. If this happens, your doctor may advise you to take more insulin before your evening meal.[1]
Haemoglobin A1c test
Another test you’ll get used to is the test for haemoglobin A1c (HbA1c for short). Haemoglobin A1c is a chemical found in your blood. You might hear it called glycated haemoglobin, glycosylated haemoglobin or glycohaemoglobin.
Your haemoglobin A1c level gives your doctor an idea of what your glucose level has been over time. It is kind of an average of your blood glucose level over the previous weeks. If your blood glucose level is often higher than normal, you will also have a high haemoglobin A1c level. So this test is useful for seeing how well you’re keeping your diabetes under control. Most people with diabetes should have their haemoglobin A1c checked every three months to six months.
The result of this test is given as a percentage. A good result is 7 percent. Your ideal result depends on your own situation, but it should usually be between 6.5 percent and 7.5 percent.[3] The higher the number, the greater your chance of getting complications from your diabetes. But most likely it would have to stay high for many years before you got problems.
Driving
If you take insulin, you must inform the Driver and Vehicle Licensing Agency (DVLA) about your diabetes. You must also tell the DVLA if you control your diabetes with tablets or diet and you have a complication that could affect your driving, such as a problem with your eyes.
You need to be especially careful about checking your blood glucose level when you’re driving. If it drops too low when you’re at the wheel, you could have a hypo and black out. To reduce your chances of getting hypo while driving, check your blood glucose level just before you get into the car.[4] If it is low, have a snack and check again before you set off. Try to always have some sugary drinks or sweets in the car. If you feel you’re going into a hypo, you can stop and have a drink or sweet, to boost your blood glucose.
If you feel you’re going into a hypo while you’re driving:[4]
- Stop the vehicle in a safe place
- Switch off the engine
- Have a sweet drink or snack, such as a sweet or glucose tablet. Wait until you feel better before setting off. This can take 15 minutes
- It’s a good idea to check your blood again before driving.
References
Williams G, Pickup JC. Handbook of Diabetes. Blackwell Science, Oxford, UK; 1992.
U.S. Food and Drug Administration. 2005 safety alerts for drugs, biologics, medical devices, and dietary supplements: parenteral maltose/parenteral galactose/oral xylose-containing products. November 2005. Available at http://www.fda.gov (accessed on 18 November 2009).
National Institute for Clinical Excellence. NICE issues national guidelines for the management of blood glucose levels in people with type 2 diabetes. September 2002. Available at http://www.nice.org.uk/36734 (accessed on 18 November 2009).
British National Formulary. Insulins. Section 6.1.1. British Medical Association and Royal Pharmaceutical Society of Great Britain. Also available at http://bnf.org (accessed on 18 November 2009).
Glossary
kidney
Your kidneys are organs that filter your blood to make urine. You have two kidneys, on either side of your body. They are underneath your ribcage, near your back.
immune system
Your immune system is made up of the parts of your body that fight infection. When bacteria or viruses get into your body, it’s your immune system that kills them. Antibodies and white blood cells are part of your immune system. They travel in your blood and attack bacteria, viruses and other things that could damage your body.
© BMJ Publishing Group Limited (“BMJ Group”) 2010
Loading...