To Stretch or Not To Stretch

From: OPTP Insider Newsletter May 2008

Along with cardiovascular exercise (which raises your
heart rate) and resistance training (lifting weights),
stretching is an essential component of a complete
fitness regime, yet it is often the most neglected. People
perceive it is too easy and, as a result, unnecessary. Many
do not realize all the benefits that come from a regular
stretching routine.

In fact, regular, controlled stretching improves and
maintains flexibility and mobility, corrects bad posture,
reduces the risk of injury, relieves pain, and even helps
counteract the effects of aging. In addition, it relaxes the
body, helps reduce stress levels and can help to boost
self-esteem. Everyone, regardless of age or fitness level,
can benefit from stretching. By making it an integral
part of your lifestyle, you will reap its many benefits.
A stretch may target a muscle, or a group of muscles, but
its benefits will be felt throughout the body, and even
on a mental level.

Stretching Essentials

Good flexibility is known to bring positive benefits
in the muscles and joints. It provides ease in body
movements and everyday activities. When you’re
stretching it is best to target the major muscle groups of
the body which include calves, thighs, hips, lower back,
neck and shoulders. Also stretch muscles and joints that
you routinely use at work or play.

It is best to warm up the muscles before you stretch
them. A good warm-up accomplishes two things, it
improves muscle extensibility and loosens connective
tissues, and it gets the neuromuscular circuits firing.
Warm up by walking while gently pulling your arms, or
do a favorite exercise at low intensity for five minutes.

Better yet, stretch after you exercise – when your
muscles are warm and more receptive to stretching.
Heat makes connective tissues (joint capsules,
ligaments, & fascia) more pliable. As fascial pockets
around muscles become warm, muscles can extend
farther, allowing for an increased range of motion.
Try to hold stretches for at least 30 seconds or longer
if you can. There are different views about how long is
necessary to hold a stretch to get the maximum benefit.

Stretching has both neurological and mechanical effects
on muscles and connective tissues. A stretch needs to be
held long enough for the muscles to relax so they can be
passively lengthened. As you hold a stretch, consciously
relax the tight muscle and feel the myofascial tissue
around it elongate. After the muscle finally relaxes, the
connective tissues can begin to stretch. It takes time to
lengthen tissues gently and safely. That can seem like a
long time, so keep an eye on the clock or your watch.
Remember to relax and breathe freely. Take several slow
deep breaths while holding the stretch, and then repeat
the stretch on the other side.

Are Fat Calories More Fattening Than Carbs?

Which is Worse for Weight Gain? Carbs or Fat?

This is an interesting artile from Time.com that simply explains a common question I recieve from my client's and friends trying to loose weight.

If you're one of millions of Americans trying to lose weight, you probably wish you had a more effective diet than the one you're on now. And if you're wondering whether Dean Ornish's low-fat diet will help you shed pounds better than Dr. Atkins' low-carb menu, the answer is simple: it doesn't matter. Scientists know that on a molecular level, different types of starch and different types of fat have varying effects when they hit the body. But in terms of weight loss, low-fat diets and low-carb diets overall are equally effective (and, most of the time, neither will help you keep the weight off long-term), says Walter Willett, chair of the department of nutrition at Harvard School of Public Health. Here's why.

Q:Will eating a calorie of fat make you fatter than eating a calorie of carbohydrate?

A: From many kinds of studies conducted over years, we are quite confident now that a calorie from fat will cause a similar amount of weight gain as a calorie from carbohydrate. There are some interesting questions about whether eating carbohydrate calories versus fat calories will make you eat more calories, but based on what you put into your mouth, it's pretty clear that the source of the calories is really not important.

[Whether fats or carbohydrates are more filling] is one issue that's been raised — but it's been raised on both sides. The best way to get to the bottom line is to look at long-term studies where we randomize people to a high-fat/low-carb diet or to a low-fat/high-carb diet and follow them for at least a year or more. That kind of study takes into account the possibility that one kind of diet provides more satiety; so, over the long run you would see more weight loss on that diet. But those studies — half a dozen or more have been done — show quite clearly that the percentage of calories from fat has very little effect on long-term weight loss.

One possible footnote to this issue relates to some recent evidence on trans fats. We have seen in our studies that people who eat more trans fats seem to gain more weight, even when the total calories are the same. I was a little skeptical about that, in part because we're not quite sure we can measure calorie [intake] precisely enough. [It's hard for people to track their portion sizes to the gram, or even be sure of exactly what they're eating, especially if they ever eat out.] But in recent five-year feeding study in monkeys — they're animals so you can control their diets — the monkeys on the high-trans-fat diet gained more weight. They gained about 7% of their body weight over a five-year period, compared to the monkeys on a low-trans-fat diet, who gained about 1.5% of their body weight over five years.

So there may be something more complicated going on there. But there's not any good data [to explain why a calorie of trans fat should cause more weight gain than a calorie of something else]. It may be that on the high-trans-fat diet you're more likely to push those calories into your fat cells rather than your muscle cells — and muscles burn calories 24 hours a day. In the long run, that could make a difference in weight gain. But that's speculation. We're really not sure.
We've now looked at over 250,000 men and women for up to 30 years, and we [also] haven't seen that the percentage of calories from fat or from carbohydrates in your diet makes any difference in relation to heart attacks, various cancers or stroke. Having said that, the type of fat is very important, and so is the type of carbohydrate. So we find that trans fats, again, are particularly harmful with regard to type 2 diabetes and heart disease. On the other hand, unsaturated fats are actually beneficial in terms of reducing the risk of heart disease and type 2 diabetes. It's the same with carbohydrates. The total amount is not important. But high intake of refined starch and sugar is related to a higher risk of heart disease and diabetes, whereas high-fiber whole-grain carbohydrates are related to a lower risk. That's not too surprising, as we know that high intakes of sugar and refined starch have an adverse effect on blood glucose levels.

So the quality of the diet is really important, but just looking at fat versus carbohydrate misses where all the action is.

So the bottom line is: A calorie is a calorie is a calorie. Therefore, if you put in more than your body uses, it will be stored as fat. PORTION CONTROL people!

But I'm Too Busy to Workout!!

The Trainer Becomes the Trained

My husband and I have just recently transplanted ourselves, our 2 kids, and our 2 dogs from San Diego to Denver for the summer. So for about 2 months now my workout routine has been turned on it's head. As a fitness specialist, I am often advising clients on how to make sure they get their exercise in during the week. I tell them, "Write it on your calender/planner" or "Find a workout buddy" or "15 minutes is better than nothing". Most often the most common excuse for not exercising is "I'm too busy to workout!"

These past 2 months I have had to take my own medicine, and I'm telling you...I'm not so good at it.

Where I am usually on a high conformity/Type A schedule and know exactly when I am going to workout and what part of the body will be worked, I have been grasping at any moment I can to get myself lifting more than moving boxes and running after more than my kids. So from most of you I can hear the snide remarks now, "Welcome to the real world Miss Balance Guru". To you I say, "Touche." However, I must say that I am proud of my creativity.

• I have still continued to ride my bike with the dogs every morning. Though it may be a mostly flat ride, I am burning calories trying to stay upright as the dogs randomly bolt in different directions chasing after squirrels (did I mention they are both on leashes?)


• I have done lunges off a bench and push ups on the grass at the playground while the kids played


• I have taken an extra trip or 3 up the stairs, taking every other stair

We are only now settling into some resemblance of a routine and we decided to get a membership at the nearest "Big Box Fitness Club" even though there is a treadmill, elliptical and universal weight machine literally across the street at the neighborhood clubhouse. For me, I have more motivation to go to a gym where I have more space to do all my functional exercises mixed with my weightlifting and there is a place for the kids to play.

It takes determination to get back on the workout wagon once you have fallen off. Momentum is NOT on your side. Excuses pile up and the schedule gets filled with other things. The key is making the decision to turn things around and making exercise a priority!

Zen to the Extreme

Back in November, I had a post regarding the Zen of Dog Walking and how I have found many benefits from my morning walks with our dogs. The morning walks have since been 'kicked up a notch' and are now either bike rides or in-line skating. (my new and funky in-line skates will be reviewed in the future)

I still truly enjoy the peace and quiet of early morning. I have learned to be grateful while moving faster and sweating more. Being on the bike mostly, I cover more ground and I get to enjoy beautiful San Diego sunrises.

So here's my problem. Now that I have been working the dogs harder in the morning, our puppy Roca (yes the bigger one) is dependant on the exercise. If I am unable to take them, Roca is all over us all day for attention. He's a nudger. And I can't tell you how many times his nose nudges me inappropriately. I'll have to check with Cesar Milan, The Dog Whisperer for a solution.

My Pick for BEST Active Wear

OK, for so many reasons I LOVE this line of clothing! Lululemon has a large yoga following but that is changing quickly. It is great for yoga but also weight training, cardio, fitness classes...AND it looks classy enough to run your errands after the workout.

This company began in Canada so Canadians are saying "Duh, you haven't heard of lululemon?" But showrooms are popping up all over here in the states. They take great care and do much research in to opening a new location. All the staff are always SUPER helpful and really know their product.

CHECK 'EM OUT!!

Bikini Body Accomplished!

It began with a 12-week goal

After slipping off the health wagon over the holidays, I put in consistent work, determination and despite a few set backs, I felt great in my brazilian bikini on the beach!




For me, on this annual vacation, I love to reward my hardwork by indulging in any carb I choose (starch, alcohol, sugar) and in quantities that I seem to regret later. But only for fleeting moments because I soon realize that my sunbathing position is ideal for digestion and I don't need to move for another 30 minutes when it's time to flip. *grin*


Granted, I did my best to keep up with workouts while on vacation (even doing yoga by the pool with my mat blowing away with every change of pose), but 2 weeks of margaritas, quesadillas, pan dulce and dinners out most every night (with bread AND butter), my suit got a bit snug and I needed to remind myself to "suck it in" more often.

And now begins a new cycle...with motivation to purge out the indulgences. I am back on the health and fitness wagon and looking towards a new goal (yet to be determined).

Have Your (Pan)Cake and Eat it Too!

For those of you who have given up a big carb-filled breakfast to eat healthy, here's a recipe for you:

INGREDIENTS

1 cup uncooked whole-grain oats (non-instant, the bigger ones)

6 egg whites

1 cup reduced-fat cottage cheese

1/2 tsp vanilla extract

1/4 tsp ground cinnnamon

3 tsp sugar substitute

1/2 cup sugar-free maple syrup

1/4 cup mixed berries (fresh or frozen)

DIRECTIONS

Lightly coat a skillet or griddle with non-stick cooking spray; place over medium heat.

In a blender, mix egg whites for 30 sec, then add oats, cottage cheese vanilla, cinnamon, and sugar substitute. Blend on medium until smooth, about 1 minute.

Pour batter onto hot skillet about 1/3 cup at a time. Wait for bubbles to begin bursting on top, then flip and cook until golden brown.

Place a portion of pancakes on two separate plates and serve with syrup and berries.

**This batter is also good in a Belgian waffle maker!

For those with high activity levels, or in a mass-building phase, you may add a strip or two of turkey bacon (it's really not so bad).