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The Truth About Meal Frequency: Is Intermittent Fasting for You?

Written on March 26, 2012, by Eric Cressey

Today’s guest nutrition blog comes from former Cressey Performance intern Tyler Simmons.

“It’s best to eat 5 – 7 times a day.”

“Eating every three hours fuels your metabolism.”

“If you skip meals, your body goes into ‘starvation mode,’ you gain fat, and burn muscle for energy.”

Chances are that you’ve probably heard something like the above statements if you’ve read anything about diet or exercise in the last ten years. Many of you (myself included) probably spent a lot of time preparing and eating meals, in the hopes of optimizing fat loss and better muscle gain.

What does the data really show about spacing out your meals? When I started researching the topic of meal frequency in 2010, I assumed there was ample scientific evidence to back up these nearly unanimous claims that smaller, more frequent meals were better than larger, less frequent meals. Boy, was I disappointed.

To my surprise, the scientific literature had some different things to say. My research focused on how changing meal frequency impacts two different things: 1) Metabolic Rate and 2) Weight Loss. What I found was compelling evidence that reduced meal frequency, sometimes known as Intermittent Fasting (IF), could actually help me, so I started an experiment.

In the summer of 2010 I was living in Alaska doing construction and labor, as well as doing off-season training for Track and Field (sprinting, jumping, and lifting). For years I had focused on eating every 2-3 hours, but based on my new findings, I decided to limit all my food intake to an 8-hour window, leaving 16 hours of the day as my fasting portion.

Despite doing fasted, hard labor all day, then lifting, sprinting, and playing basketball, I managed to set records on all my lifts at the end of the summer. Not only was I stronger than ever, but I got leaner too.

Here’s pictures from before and after, about 2 months apart:

Getting lean wasn’t even my main goal; the idea that I could be free from eating every three hours without suffering negative side effects was extremely liberating. No longer was I controlled by arbitrary meal times and tupperware meals in a lunch box. During this summer, I developed the ability to go long periods of time (18-24 hours) without food, and not get tired, cranky, our mentally slow down.

So why didn’t I catabolize my muscles, drop my metabolic rate, and end up looking like skinny-fat Richard Simmons (no relation)?

The Science

The idea that eating several smaller meals is better came from a few pieces of information. The first was because of an association between greater meal frequency and reduced body weight in a couple of epidemiological studies, although this only shows a correlation, not causation. Breakfast eaters are more likely to engage in other health activities, such as exercise, which explains the relationship. In the most comprehensive review of relevant studies, the authors state that any epidemiological evidence for increased meal-frequency is extremely weak and “almost certainly represents an artefact” (1).

The second piece is related to the Thermic Effect of Food (TEF), which is the amount of energy needed to digest and process the food you eat. Fortunately, this is dependent on total quantity of food, not on how it’s spaced, making the distinction irrelevant.

So, now we can see that the supposed benefits from increased meal frequency do not hold up to closer inspection, but why would we want to purposefully wait longer in between meals?

Originally, researchers thought Caloric Restriction (CR) was the bee’s knees. Preliminary research showed that CR slows aging, reduces oxidative damage, and reduces insulin and levels. All good, right? Unfortunately, these benefits come with some nasty trade-offs, including reduced metabolic rate, low energy levels, constant hunger, and low libido, pretty much what you would expect from chronically restricting food intake. These were not happy animals.

Recent research has shown that Intermittent Fasting or reduced meal frequency can convey many of the benefits of CR while avoiding the negative side effects. Some of these benefits include:

Favorable changes to blood lipidsReduced blood pressureDecreased markers of inflammationReduction in oxidative stressIncreased Growth Hormone releaseGreater thermogenesis/elevated metabolic rateImproved fat burningImproved appetite control

Some of these effects may be secondary to the reduction of calories due to improved appetite control, or they may be primary effects of IF, the research is not conclusive on this yet.

One of the most interesting findings was that contrary to conventional wisdom, reduced meal frequency actually causes an increase in thermogenesis (metabolic rate), which is mediated through the increase of catecholamines (stress hormones), such as adrenaline and norepinephrine (1,2). Yep, you read that right: instead of slowing your metabolism down, it speeds it up. Catecholamines also help with the liberation of fatty acids from fat cells, making them available to be burned as energy.

That’s the “why” and the “how” for some of the effects of IF. Whatever the mechanism for it, IF seems to be effective for at least some people, myself included. But before you rush off to go start fasting 16 hours a day, here are some tips and caveats.

Important Considerations

Many people ask me if IF is good or bad, but as with most things, it depends. IF is not appropriate in certain situations. It can be good or bad, depending on who you are (your current health status/lifestyle) and what your goals are. IF is a stressor on the body; one of the primary effects is an increase in stress hormones. If you’re lacking sleep, eating low quality foods, stressed out about your job, and excessively exercising then don’t start an IF protocol. It will backfire and you will end up fat and tired!

Only experiment with an IF program if you are getting 8-9 hours of sleep a night, eating a high quality diet, appropriately recovering from exercise, and don’t have too many mental/emotional stressors.

As far as what goals this works for, common sense applies here. IF is generally best for people who are already moderately lean and are trying to get leaner. If you’re trying to put on 30 pounds of mass, don’t start IF. If you’re an athlete with a very heavy training load, don’t try IF.

For those of you who fit the criteria of goals and health status, I suggest experimenting with the 8-hour fed/16-hour fasted periods. Eat quality foods to satiation in your eating window, especially focusing on the post-training period.

Keep in mind that IF is not for everyone, but it can be a powerful tool at certain times.  Most importantly, even if IF isn’t for you, remember that you shouldn’t stress out if you miss a meal occasionally!

About the Author

Tyler Simmons is the owner and head Nutrition/Strength & Conditioning Coach at Evolutionary Health Systems. He has his bachelors in Kinesiology with a focus in Exercise Science and Exercise Nutrition from Humboldt State University. A former collegiate athlete, Tyler specializes in designing training and nutrition programs for athletes of all levels, as well as general population. Learn more at EvolutionaryHealthSystems.com.

Related Posts

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Anabolic Cooking: Why You Don’t Have to Gag to Eat Healthy

References

1. Bellisle, F., & McDevitt, R. (1997). Meal frequency and energy balance. British Journal of Nutrition, 77, 57-70.

2. Mansell, P., & Fellows, I. (1990). Enhanced thermogenic response to epinephrine after 48-h starvation in humans. The American Journal of Physiology, 258, 87-93.

3. Staten, M., Matthews, D., & Cryer, P. (1987). Physiological increments in epinephrine stimulate metabolic rate in humans. American Journal of Physiology, Endocrinology, and Metabolism, 253, 322-330.

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Strength Exercise of the Week: 1-arm Dumbbell Floor Press

Written on March 12, 2012 at 2:53 am, by Eric Cressey

I’m out of town for a few days, but fortunately, Ben Bruno was kind enough to write up this guest blog.  I enjoy Ben’s writing – particularly his ability to constantly innovate – and I’m sure you will, too.

Common sense tells us that the one arm dumbbell bench press is an upper body exercise (duh!), but if you’ve ever done them with considerable loads, then you know that the legs aren’t just passive players in the mix. They don’t just help to provide a little bit of leg drive; more importantly, they help to create a stable base so you don’t tip clear off the bench.

Don’t believe me? Try doing a set with your feet in the air and you’ll see exactly what I mean. Just make sure to put padding on the floor around you first.

To mimic this effect in a safer fashion, try one arm dumbbell floor presses with your legs straight.

You’ll find there’s a tendency for your torso to want to rotate towards the arm pressing the weight and for the contralateral leg to want to shoot up off the floor as the weight gets heavier or you get further into a set.  As such, you have to be cognizant of that and squeeze your glutes and brace your core to prevent that from happening since you can’t rely on your feet to provide the base of support.

It’s a great exercise because it’s self-limiting and reflexively teaches you how to create total body tension—no cueing needed.

It’s also a nice shoulder-friendly alternative for people who might experience pain with full range of motion dumbbell pressing, or for people with lower-body injuries that won’t allow them to push through their feet.

Start with your legs wider and move them closer together as you feel more comfortable. Similarly, you can start with the non-working arm resting at the floor at first to give some additional stability, but work towards placing your hand over your abdomen as you improve.

You’ll need to start with a substantially lighter weight than you’d use for regular dumbbell presses (I’d say 60% would be a good starting point), but your numbers will climb back up quickly as you get the hang of it.

Give it a try!

Ben Bruno publishes a free daily blog at www.BenBruno.com.

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Strength Training Programs: The 7 Most Common Power Clean Technique Mistakes

Written on March 22, 2012 at 8:20 am, by Eric Cressey

In response to my article, The 7 Habits of Highly Defective Benchers, I had a few reader requests for a similar article on power clean technique.  Fortunately, I knew just the guy to write it for us: my buddy Wil Fleming.  Wil did a tremendous job writing up the International Youth Conditioning Association Olympic Lifting Course, and he shares some of his knowledge along these lines with us below. 

I had the unbelievable good fortune of learning to Olympic lift under the guidance of a former Olympian and a couple of national team coaches. Unfortunately, many athletes learn how to do the Olympic lifts from a coach who hasn’t had that type of training.

As a result, the power clean may be the single worst looking lift in most weight rooms.  Seriously, I know you can picture it.

Walking into many high school weight rooms, and you’ll invariably see some kid who has WAAAY too much weight on the bar getting ready to show off what he thinks is pristine power clean technique.  He’ll roll it around for a minute on the floor, then muscle it up and catch it in a position that makes you wonder how he has so much flexibility in his adductors (history in gymnastics?).

I am by no means the most explosive athlete; in fact, I definitely wasn’t at one point, but I learned from the best.  And, just as importantly, I learned to not make some of the mistakes that plague athletes trying to do the power clean.   Let’s look at some of the most common ones.

Power Clean Technique Mistake #1: Missing too many lifts

I actually had a coach recently tell me about his plan for having athletes max out. It went like this.

“Well we put about 15-20 lbs more on the bar than the athlete can do and then have him try it. He usually misses it, then we do that same thing again. Once they miss it a second time, we drop about 5-10 lbs and try it a 3rd time.  Sometimes they get it.”

Wait, what?

Exactly.

The sad part is that I think this is the mode that a lot of athletes get into when training. They think that just a basic overload in the lift is a good thing.

In truth, the power clean is a really complex pattern and overload isn’t always rewarded; technique is rewarded.  If you train knowing you are going to miss lifts, you are…drumroll here…going to miss lifts.

Something I learned – and something I instill with my athletes – is that missed lifts are a part of training, but they are not a consistent part of training. You’ll learn far more by completing lifts than by missing lifts.

Power Clean Technique Mistake #2: Starting from the floor when you can’t make it there in good position.

Is a power clean a power clean if you don’t start from the floor?

This is a mistake that I see all too often and with serious consequences.  Athletes are told and made to start from the floor with the power clean when in truth they have no ability to get down to the start position and maintain any semblance of structural integrity.

The true start position for the clean is uncomfortable, to say the least.  It requires hip mobility, ankle mobility, thoracic spine mobility, and tremendous trunk stability.  Most athletes are lacking in at least one of these areas.

Lacking the mobility and stability to actually achieve these positions means that an athlete will default to easier patterns to get to a bar resting on the ground. Typically, this will mean that they will achieve the movement from lumbar flexion, and then the cycle of back injuries occur.

As you can see in the photos below, this isn’t a position that you often see in the local high school weight room. (Photo Credit:  http://nielpatel.blogspot.com)

Fortunately – especially in young athletes – working to improve mobility in each of these areas can help tremendously in getting lifters in the right position.

In the meantime, just beginning the lifts from a slightly elevated (but static) position (A low block or another bumper plate) can help athletes get into a start position that does not include lumbar flexion.

Power Clean Technique Mistake #3: No consistency in the start position

In any movement – from a golf swing to a bench press – we preach consistency. The pattern that we create time and again is the one to which we will default when the going gets tough.

The power clean is no different, but if I walk into most weight rooms and training facilities, I see something entirely different.

Roll the bar around for a minute, hop up and down, roll the bar around some more and LIFT!!!

“But wait, I do three rolls every time, so my pattern is the same.”

The approach to the power clean should be the same every time you approach the bar.  Early on in training, I sought to eliminate inconsistency by crouching by the bar before beginning the lift.  Still, I found difficulty achieving a consistent position in my lift off from the floor.

My training really took off when I took a three-step process to get the bar in my hands.

1, Cover my laces with the bar, brace the core and lock in the lats.
2. RDL to my knees.
3. Squat to the bar.

The first step is really about verifying that I have the proper relation to the bar and that my body is prepared to maintain a stable position throughout the lift. Keeping the bar close to the body on the initial lift-off will allow for the most efficient bar path while maintaining the right position.

Making an RDL movement to the knees allows my hips to be behind the bar. Getting the hips away from the bar will allow the hips to remain loaded throughout the lift.

Squatting to the bar maintains a consistent torso angle down to the start position, meaning that on lift-off the shoulders will remain forward of the bar.

With this three-part pattern, I am able to guarantee that I, or any athletes I coach, make it to the start position consistently.

Power Clean Technique Mistake #4: Pulling the bar too fast off the ground.

Lots of weight on the bar? Only one way to pull it: HARD. Right?

Not really.  The first pull off the ground is all about maintaining consistent position and gaining momentum into the second (more aggressive pull).

As a beginning lifter, I don’t think that there is any mistake more common than pulling too fast off the ground.  Speed is king in the Olympic lifts and coaches preach it from day one.

There is only one issue. A bar that is moving too fast will inhibit an athlete’s ability to make an aggressive second pull.

Think of it this way: If a car were driving past you at 90 miles per hour and you were asked to push on the bumper to make it go faster, you would have very little time to improve upon the speed of the car and therefore have no effect on its acceleration.

Imagine the same car moving past you at 5 miles per hour.  If you were to push on the bumper of this car, you could greatly improve its acceleration and velocity.

The same is true with the Olympic lifts. Pulling too fast before reaching the mid-thigh will make your second pull much less effective.

Power Clean Technique Mistake #5: Pulling around the knees

This is another really common problem among novice lifters.

The bar trajectory off the floor should be back. Struggling with this is pretty easy to do because the overall “feel” of the power clean is straight up.

The bar must always start in front of the center of gravity (on the floor away from the hips), and the first pull should be used to align the bar with the center of gravity.  Aligning the bar even more to the front of the center of gravity is a common problem that leads to a lot of missed lifts and poor catch positions.

If the knees do not go back on the first pull, the athlete will be misaligned forward of the toes in the above the knee position and not be able to put the full power of hip extension into the lift.

Power Clean Technique Mistake #6: Not finishing the Second Pull

Pretty early on, some athlete that you train will realize that the lower they can go to catch the bar, the greater likelihood they will have in being successful in catching the lift.

Not finishing the second pull (the fast pull) from the mid-thigh upwards means that the athlete did not reach full hip extension and did not close the gap between their body and the bar.

Not reaching full extension with the hips is a big no-no because it is the primary reason that athletes do Olympic lifts in the first place.  Explosively pulling on the bar to hip extension in the point right?

The Olympic lift happens fast, and as coaches we can miss things like this.  Assuming you don’t have Superman vision, the easiest way to spot this problem is watch for an athlete jumping forward in the catch.  A complete hip extension will result in the athlete catching the bar in the same position on the platform or slightly behind the starting position. Jumping forward is the red flag for an incomplete pull.

Power Clean Technique Mistake #7: Catching the bar like a starfish

The starfish is a magnificent creature, but it likes to spread its appendages all over the place, and that has no place in the power clean.  And, we all know that we have seen a starfish in the weight room before.

We talk and talk about the force production that is such a valuable part of Olympic lifts, but equally valuable is the force absorption that must occur at the moment of the catch.

When an athlete catches like a starfish they are putting themselves in a position that will lead to injury.  If this pattern is the reaction to absorbing a stress on the body, then I really fear the moment when they come down from a maximal effort jump in competition.

So, do yourself a favor and don’t allow any starfish appearances in the weight room.

Conclusion

Try as we might, some of these things will always occur when you have people doing power cleans. Eliminate the majority of the problems and you will have people safely pulling a lot of weight, fast.

About the Author

Wil Fleming, CSCS, is a member of the International Youth Conditioning Association Board of Experts, and co-owner of Force Fitness and Performance in Bloomington, IN.   To learn more about Wil’s teaching system for the Olympic lifts, be sure to check out the IYCA Olympic Lift Instructor Course. To follow him on Twitter, click here.

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Bench Press Technique: Should You Keep Your Feet Up?

Written on March 16, 2012 at 8:52 am, by Eric Cressey

A few weeks ago, I published a blog, Are Pull-ups THAT Essential?, that was the single most popular in the history of EricCressey.com.  One particularly important point I made was that chronically driving the scapulae into depression with overuse of the lats could lead to various injuries in lifters and athletes.

In the comments section after the article, one reader had a great question along these lines: Isn’t benching with a big arch and cueing “down and back” with the shoulder blades during a bench press the exact same thing?  Shouldn’t the feet be up on the bench to get people out of extension?

I think it is a similar thing, but not the exact same thing.  And, I am not a fan of bench pressing with the feet up on the bench.

Before I get into the details of why, though, we should make an important differentiation between “gym” bench press technique and the bench press technique used by competitive powerlifters in competition.

In competition powerlifting bench press technique, the goal is to shorten the range of motion of the bar while maximizing leg drive.  Putting yourself in a big lower back arch and tucking the feet up under you more is the way to do this.  Additionally, equipped powerlifters wear bench press shirts that pull the shoulder blades forward, and the humerus into extension past the body.  Accordingly, the lifter has to consciously pull the shoulder blades down and back to counteract this tension and not jack up the anterior aspect of the shoulder.  After about 20 minutes of searching my laptop, I found this old video of me from 2005 when I was a legit 165-pounder (you can tell by the ostrich legs).  Notice the big arch and how much upper back involvement I needed to “fight” the shirt (and, for the record, I was never good at using the shirt…hated those things):

The Average Joe doesn’t need to worry about these factors when he’s lifting in the gym; he just needs to figure out what gives him the optimal set-up to stay healthy and still benefit from the exercise.  Still, I think we can learn a few things from the powerlifting approach.

First, I’m not convinced that such substantial loads for the upper body alone are a good thing. There are smaller joint structures and more mobility than stability than we see in the lower body, which can handle far greater loads. Sharing the load with the lower body tends to better distribute overall training stress.  Bringing the feet up on the bench takes this away.

Second, folks are more likely to go into excessive humeral extension (elbows pass the body) in the bottom position with a “sunken” chest. So, they either jack up the anterior aspect of the shoulder there – or the elbows flare out and we deal with a host of other stability issues.

Third, in standing, we actually have a “normal” lordotic curve.  I think it’s optimal to maintain this lordotic curve on the bench rather than take it away completely.  Core stability isn’t about cranking someone into excessive extension or flexion; it’s about learning how to maintain neutral.  A “middle of the road” approach like the one in the videos below is fine for most lifters (you’ll notice a slight arch is even more important on the close grip bench press, as there is a greater tendency for humeral extension past neutral when the hands are closer together):

Fourth, there is something to be said about learning from very strong people and their experiences.  We learned about how bracing was far superior to hollowing in terms of core stability by simply looking at world class squatters and what they did under insane loads.  Along these same lines, you simply don’t see world class bench pressers with the feet up and shoulder blades winging out. The flat back posture shifts guys into an abducted scapulae position from the get-go – and it becomes excessive at the top of the press. Internal rotation with protraction closes down the subacromial space and can cause increased rotator cuff impingement as well.  A similar thing actually happens when guys have to lift off the racks to themselves to start the lift, and it’s one reason why I always recommend getting a bench press handoff.

Fifth, you have to appreciate that the amount of time spent in scapular depression and lumbar extension (if you are even past the point of “neutral”) is relatively trivial.  If this position provides some extra stability, and doesn’t take place for long enough to yield chronic adaptations, I’m all for it.

Hopefully, this brief overview explains why I don’t like to have the feet up with bench press technique.  If you’re looking to learn more, I’d encourage you to check out Mike Westerdal’s new resource, Bench Press Explosion.  It features some outstanding bench press technique advice, as well as 18 different bench press specialization strength training programs.

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Rep Your Sneaker Hood Pt. 3 Back To School Edition Video Contest

The Kissing Disease

Pucker up and get a handle on mononucleosis.

One of the most dreaded diseases of the teen years, mononucleosis (a.k.a. mono) can knock a young person out of school for days, weeks, or even months at a time. While nicknamed the "kissing disease," mono is not a status symbol anyone wants. So how can you keep your teens from winding up with this mouth-watering disease?

Read on to get the inside scoop on mono to find out.

Mouth to Mouth

For the most part, mono is passed via close contact and saliva. As kissing results in close contact and the exchange of saliva, dating puts your kids at increased risk for mono. But that doesn't mean you have to prohibit dating until they move out of the house. Because while it typically plagues teenagers, mono can affect kissers of any age or stage of life.

The most common cause of mono is the presence of the Epstein-Barr virus (EBV). However, other viruses can result in the passing of mono. So if you want to totally protect your teen from the virus, you'll need to run a gamut of health tests on his or her potential boyfriend or girlfriend.

Lifelong Burden. Once someone is infected with mononucleosis, he or she carries the virus throughout life, putting others at risk for contracting the disease.

Sick and Tired

With mono, it's common for the tonsils and the lymph nodes in the front and back of the neck to swell. Additionally, your child may suffer a skin rash or his or her spleen or liver may hurt when pushed. But these signs are often only recognized after other telltale symptoms have been around a while.

Some of the symptoms that should cause you to suspect mono include the following:

• nosebleeds


• general drowsiness and fatigue


• loss of appetite


• coughing


• headaches


• feeling short of breath


• sore throat


• fever


• chest pain


• sensitivity to light

Get Over It

If mono is suspected, a couple medical tests are required for definitive diagnosis. Once the diagnosis is determined, mono treatment is rather unexciting. While it may be tempting to try out some newfangled treatments, the best-proven care for mono is to rest, drink lots of fluids, take over-the-counter medication for fever or pain relief, and gargle warm salt water to fight a sore throat.

In most cases, a mono-induced fever will go away within 10 days, while fatigue sticks around for a few weeks. Occasionally, however, mono can last for months at a time and has the potential to result in a ruptured spleen, bacterial infection of the throat, seizures, hepatitis, and other serious conditions. Hence why early diagnosis and treatment is critical.

Step Aside

Even better than lying around for a couple weeks while mono moves along is avoiding it altogether. Fortunately, avoiding mono is fairly simple. It just takes a little bit of awareness and willingness to follow common sense.

What can be done to sidestep mononucleosis? Never share drinks, food, or utensils with others - even if the person has never suffered from mono. Don't snuggle with or kiss someone who has suffered from mono-like symptoms in the last few days. And wash your hands regularly, no matter if you're hanging around the house by yourself or going out with friends.

When to Stop Waiting

In many cases of mononucleosis, patience is a virtue. Allowing the individual with mono to rest, while staying well hydrated, is usually all that is needed to overcome mono. Unfortunately, this isn't always the case.

If you or someone you love has mono and begins to experience abdominal pain, stiffness in the neck, a fever higher than 101.5 degrees Fahrenheit for several days, arm or leg weakness, breathing problems, or debilitating headaches, go to the doctor immediately. Doing so may prevent further, more dangerous complications.

 

Putting the Brakes on Gas

Clearing the air on this uncomfortable and odiferous condition.

It's embarrassing. It's painful. It's loud, quiet, odorless and overpoweringly smelly. It's also completely normal. In fact, the average Joe or Jo has the need to pass gas approximately 14 times every day - that's about one time for every hour you're awake.

Unfortunately, the normalcy of gas doesn't make it any more pleasant to experience. Feel that you release more gas than is normal, or wish you could cut your 14 episodes of flatulence a day down a bit?

Drink Different

One of the reasons you may be experiencing more gas than you'd like is your choice of drink. If you get lots of soda or other fizzy drinks in your daily diet, the bubbles may feel good going down, but they can also contribute to bubbles in your belly, which translate to gas and bloating.

Want to fix your liquid-based gas problems? Then you'll need to change your drinking ways. Instead of soda, go with good old-fashioned water. Or if you want to beef up your bones, grab a glass of milk. Just be careful, as being lactose intolerant can bring on the same gas, pains, and embarrassment you're trying to overcome.

Eat Right

At the same time you change your drinking habits, you may need to do the same with your food. Because as wonderful as a big, juicy hamburger may look, the grease and fat in it can easily lead to gas and gas pains. Ditto with your favorite Mexican dishes and a number of other foods. But to make your diet gas-proof, you'll need to pay attention to how your body responds to various foods. Once you determine what foods bring on gas, avoid them. Or get ready to gas it up afterward.

And in case you're wondering, your choice of food isn't the only factor determining whether your food will leave you breaking wind when dinner is finished. The speed at which you eat and how well you chew your food also factor into your level of gassiness. For minimum gas effect following a meal, eat slowly and chew your food thoroughly. This prevents you from the bloating and gas that result from ingesting excessive air while eating.

Let ‘Er Rip

While holding in gas may prevent a little bit of temporary embarrassment, it can eventually lead to some painful bloating. The result of not letting gas pass and instead building up in your intestines and stomach, bloating doesn't just make you feel fuller. It can also be painful. Depending on how long you keep the gas in, the pain can be a dull, manageable pain, or it can be sharp and severe.

Thankfully, all it normally takes to get rid of the pain is to relax and let the gas go its merry way. In the event you've been suffering gas pains that don't go away when you pass gas, a good bowel movement should do the trick. Having problems on top of the toilet? Eat foods that are rich in fiber and get plenty of fresh fruits and vegetables to help your digestive tract empty out.

From the Top

Air bubbles that make their way inside your body don't always result in passing gas. Quite often, they force you to belch. Though not necessarily as embarrassing as flatulence and easier to cover up, burping at the wrong time can be catastrophic.

To reduce your likelihood of burping at all the wrong moments, try the following tips:

• use over-the-counter antacids if you suffer from occasional, mild heartburn


• don't chew bubblegum, suck on hard candy, or smoke cigarettes, as all of these activities result in you sucking down more belch-producing air


• if you wear dentures, make sure they fit well so you don't wind up drinking down excessive air with your drinks and foods

 

Most Effective Exercises

Most Effective Exercises

During your exercise routine, you may find yourself wasting time and sitting around on occasion. At other times, you're focused and working nonstop. Whatever kind of day you're having at the gym, it's important that the exercises you perform do their job well. Otherwise, you could spend countless hours without ever getting the full benefit you seek.

To help your routines always leave you with results, be sure to include some of the most effective exercises ever created. Without further ado, please welcome the best exercises your body will ever perform.

# 5: Cross-Country Skiing

Pushing your entire body to its limits, cross-country skiing develops the muscles in nearly ever region of your person, while challenging your will to either grow stronger or die. As useful as cross-country skiing is, there is a downside: it is only possible in certain areas of the world and can't be replicated well in the gym. Because of this, cross-country skiing will never be top on the list.

Any Exercise Is Good Exercise. If you prefer to avoid the most effective exercises, don't give up on exercise altogether. After all, any exercise that doesn't hurt your body is better than no exercise.

# 4: Elbow and Toe Planks

Recommended by many and given the golden thumbs up by research, performing the plank exercise on your elbows and toes is an extraordinarily effective exercise. Working the back and abdominals and building endurance in both, planks will get your muscles in great shape, without you even having to move a muscle. If you're unfamiliar with planks, the first step is to get on the floor facedown. With your forearms resting on the ground, support your weight with your elbows and your toes. The rest of your body should be in a straight line, from your shoulders down to your feet. Try to hold the position for up to one minute and repeat three to five times. It may sound simple, but the burning sensation that accompanies this exercise tells another tale.

# 3: Squats

Coming in at number three are squats. Yes, they're old-fashioned, they don't require high-tech equipment, and they look kind of funny. In spite of this, squats are one of the best exercises available for your body. The benefit of squats comes because of the range of muscles the exercise works out. Whereas many weight-lifting exercises focus on a single muscle, squats pull in multiple leg muscles, including the various muscles in the buttocks, hamstrings, and quadriceps.

#2: Push-ups

Like squats, push-ups can build many parts of your body at one time. From your biceps and chest to your shoulders and triceps to your core, push-ups give your upper body a workout that cannot be matched by other more specific exercises. In the event you find regular old push-ups a little too elementary for your taste, you can always up the difficulty level by performing them with only one hand on the ground or by doing them in a handstand position, resting your feet on the wall overhead for balance. For an even greater challenge, have someone sit on your back while you perform push-ups.

#1: Walking

Taking the top spot of the most useful exercises you'll ever perform is the tried-and-true (and rather simple) exercise of walking. Easy for beginners and beneficial for the healthiest of health nuts, walking gets your body moving and can result in the loss of as many as 500 calories during an hour-long walk. As if that weren't enough to convince you of its efficiency, walking can be done anywhere, any time, in any kind of weather. Simply provide the walking shoes and the will to get a little exercise, and walking will take care of the rest.

 

Weather Update:

I hope everyone experienced minimum flooding and power outages during the storm. All camps were canceled on Sunday. We will resume camp on Monday August 29 in Memorial Park Maplewood.

It Does the Brain Good

Understanding the brain-tastic benefits of exercise.

Your chest gets bigger. Your heart works more efficiently. You feel better and enjoy improved confidence. But working at the gym doesn't just offer benefits to your physique. According to various sources around the globe, physical exercise offers some pretty impressive benefits for what is arguably one of your most important organs: your brain. In fact, some insist that the real benefits of exercise are how it affects your brain's ability to work - not the improved appearance of efficiency of your body.

What can a little exercise do for your noggin? Read on to find out.

Boost Your Brain Energy

Unless you're a superhuman, you've probably had some of those days during which your brain simply doesn't want to work. Did you know you can probably exercise your way out of these brain-dead moments? That's right. By getting the blood pumping in your body, you increase the blood flow in your brain, which helps it function better, ultimately getting your brain back on track to do all the thinking your life requires. Next time you feel your brain slowing down, skip the energy drink and do a few jumping jacks or push-ups.

Minimal Effort. Only want to do the minimum required to boost your brain's abilities? Go to the gym for 30 minutes three days a week. And make sure you sweat while you're there.

Jump the Funk

Ever been in a mental funk that keeps getting you down? Next time that happens, ask yourself when you last worked out. More than likely, it's been a while. Get your brain into happy gear and get out of your mental funk by hitting the gym. Otherwise, you'll be waiting for a good attitude to make its way to you. With a hard workout, you can essentially force your body to start producing happy vibes to your brain. So stop moping around and hit the gym. Your brain will appreciate the good vibes you send its way, and your overall demeanor will improve as a result.

Stop Being Anxious

When you have a lot going on and little time to take care of it, it's a natural response to be anxious. Unfortunately, anxiety does very little to help you get your to-do list completed. So why not kick the anxiety altogether with a trip to the gym? You may think you don't have time to run a mile or two on the treadmill, but doing so has the potential to get rid of your anxiety, which will ultimately help you complete your list of tasks with greater poise and skill than would have otherwise been possible.

Improve Concentration

It's not always easy to stay on task. With the many rabbit holes afforded by the Internet, your coworker who always has another joke to tell you, and your family wanting your attention for anything and everything, it can seem impossible to stay focused on a task until it is completed. With exercise, your brain is given the gift of focus. With each repetition in the gym, you have to constantly pay attention to form and technique, which translates to improved focusing ability elsewhere. Exercise also helps you get over the need to go do something, which is another way to improve your focus.

Grow Your Brain

Want to stimulate your brain to grow its processing abilities? Better build some exercise into your daily routine. While it is unclear exactly how it happens, researchers have found that exercise creates neurons in the brain.

Responsible for transferring information through your brain, neurons are most useful in large numbers. Therefore, growing more neurons via exercise gives your brain more ability to transmit and process information, giving you the upper hand when faced with tough questions or dilemmas that require right thinking.

 

Prostate Cancer: The Everyman Disease

Men, have you ever wondered about your risk of getting prostate cancer? If you live long enough, it's 100 percent.

Compared to other cancers, prostate cancer is a slow-moving problem that can typically be dealt with in its earliest stages. In fact, it moves so slow that many people - health experts included - choose to ignore the condition altogether, opting for ignorance rather than treatment. Is this the stance you should take? Read on to find out.

Through the Ages

Like most conditions, prostate cancer is more likely to occur as you age. Some experts state that if men could live longer, each and every one of them would end up with a diagnosis of prostate cancer. However, it appears that every man would not benefit from prostate-specific antigen (PSA) tests. During this test, a blood sample is taken from the prostate. If a high level of PSA exists, prostate cancer is likely and more tests are performed to determine whether cancer is indeed present.

While it has become a standard test for men, recent research has shown PSA testing may not be as useful as once thought. The U.S. Preventive Services Task Force states that men over 75 years old suffer greater potential harm than protection through PSA testing. For men under 75, the research panel was doubtful that "treatment for prostate cancer detected by screening improves health outcomes compared with treatment after clinical detection."

In other words, getting screened for prostate cancer via PSA or other method doesn't seem to reduce a person's likelihood of dying from prostate cancer. However, these findings should not prevent a physician from making screening decisions until further research is performed.

Know the Signs! Are you suffering from frequent urination, a weak flow of urine, pain or burning during urination, bloody urine or semen, or painful ejaculation? It may be prostate cancer. Contact your physician today to ensure your health and well-being for years to come.

Consider the Options

No matter what brings a diagnosis of prostate cancer your way, it is important to know what treatment options are available, so you can make the best choice for your life and lifestyle. Here are the most likely ways your prostate cancer may be treated.

Watchful Waiting - Because prostate cancer grows at a very slow rate, it is common to watch the cancer and act only when it begins to increase in size. This option is often deployed in older men –especially those with other health conditions - whose prostate cancer is in the earliest stages.

External Radiation - Also known as traditional radiation, this entails aiming a beam of radiation at the cancerous prostate, killing the cancerous cells over a series of treatments. It requires the patient to visit the hospital or other cancer facility regularly, typically for a number of weeks.

Internal Radiation - In an effort to make prostate cancer treatment more manageable, internal radiation therapy was developed. With this treatment, small pellets of radiation are implanted into the prostate. These pellets slowly release radiation, killing cancerous cells as the patient goes about his daily life.

Surgical Intervention - For many cases of prostate cancer, surgery is a viable option. Options include complete removal of the prostate, partial removal of the prostate, and removal of the prostate and surrounding lymph nodes. Surgery is sometimes performed in conjunction with radiation therapy.

The Second Test

In addition to prostate-specific antigen (PSA) testing, it is commonly recommended that men over the age of 50 undergo a digital rectal examination (DRE) every year. During a DRE, the physician manually feels the male's prostate gland by reaching a finger (digit) through the anus. Any abnormal lump is noted and if necessary or desired, additional tests performed for a more conclusive diagnosis.

 

Surf Your Way Buff

Because exercise sometimes can be as fun as catching a wave.

There is nothing sweeter than catching a great wave. If only it could suffice for your exercise for the day. Good news: it can! Though you have to first take the immense amount of time to master surfing before you will be able to truly consider it exercise, surfing can give you a pretty good workout.

Here's a glimpse at what muscles you can strengthen while hanging 10.

Upper Body

The first step to surfing is to get to the waves. To do this, you're going to have to get your hands in the water and dig deep to push yourself to the site of the best surf. While you're in the process of getting to the waves, your upper body is taxed substantially. Your arms, back, and shoulders are all called upon to get to the hot spot, and if you're not in good shape, simply getting to the waves can be an exhausting activity. Once you're in good shape, this process will help you stay there.

Lower Body

Once you get to the waves, only half the battle is over. You now have to continue using your upper body strength to pull yourself into the wave and at just the right moment, you have to explode into a standing position. Though your arms will do much of the work, your legs are just as important. And once you're up, your legs will get a great workout, as they are responsible for keeping you upright in the often-rough waves.

Core

Having a strong core is essential for surfing. If you don't have one yet, surfing will help you get there, as your core is constantly off balance. In fact, your body is forced to balance and rebalance itself the entire time you're out on your board. Whether you're paddling out to find a good spot, pushing it to get into the big wave, riding a world-record wave, or simply sitting upright on your board to check out the scenery or watch a pal catch a wave, your core will be worked the entire time.

Get Surf Strong

Want to be as ready as possible the next time you hit the waves? Try these exercises out to increase your strength in a way that will improve your chances of riding the big one like a pro.
Medicine Ball Coil and Jump: Holding a medicine ball overhead with your arms fully extended, stand with your feet approximately shoulder-width apart. Slightly bend your knees and then jump as high as you can, lifting your knees toward your chest as high as possible. When you land, do so softly, and then jump 14 more times. Repeat this set three times.

Dumbbell Shoulder Rotation: Grab a five-pound dumbbell in your right and left hand, as you stand with your feet shoulder-width apart. Bend your knees slightly and raise your arms to either side until they reach shoulder level. Then, move your hands in a circular motion in a steady and controlled manner. After 20 circles, perform 20 more circles in the opposite direction.

Push-Ups on the Ball: Place your hands on the top of an exercise ball. Keep your hands about chest-width apart, but not so far that they'll slide off the ball. Straighten your upper body and legs until you are in push-up position. Slowly perform 15 push-ups, being careful to maintain proper balance throughout. Repeat three times.

Remember, surfing can be a good form of exercise, but you won't be able to surf properly if you don't already have the strength in place to do it right. So be sure to spend plenty of time in the gym before heading for the great, wet outdoors. This will not only help you stay strong in the surf, but will also keep you from developing only one side of your body, which can happen if surfing is your only form of exercise.

 

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When Diabetes Causes Depression

And you thought there was no cause for the depression you've been experiencing.

Just like love and marriage, peanut butter and jelly, and honey and Winnie the Pooh, diabetes and depression often stick together. Don't think that means you have to simply live with depression if you have been diagnosed with diabetes. Rather, prepare to arm yourself with the knowledge needed to put depression in its place so you can put up the best possible fight against diabetes.

What It Looks Like

Everybody feels down now and then. Having an off day is expected - especially if you're living with diabetes, a condition that affects how you live every moment of every day of your life. But depression goes a bit further than an occasional bout of sadness. When you're depressed, you feel sad much of the time, and you also feel hopeless.

On top of these discouraging symptoms, depression often results in complete and utter exhaustion, making you want to do nothing but sleep the day away. Your ability to concentrate will also suffer, as will your ability to sleep well, and your desire to interact with others will plummet. Finally, at its worst stages, depression can cause you to begin thinking of hurting or even killing yourself. Seeking help well before you reach this stage will help you learn coping mechanisms no matter how bad life may seem.

How to Battle

Think you may be experiencing some diabetes-related depression? It will take a lot of will power, but you can beat it down. A good first step in dealing with depression that is brought on by diabetes is taking optimal care of your body. Since allowing your blood sugar to get too high or too low can trigger depressive episodes, carefully monitor your blood sugar levels at all times to ensure they won't wind up sending you in a downward spiral.

Once you get your blood sugar levels where they should be, you can't sit on your laurels in your bedroom all by yourself. You need to get out and get social. Find ways to socialize with your family and friends. They can help take your mind off all the bad aspects of living with diabetes and provide much-needed support as you strive to live a healthy life despite diabetes.

Another great place to go to win the battle against diabetes-induced depression is the gym. Spend at least 30 minutes three days a week working out, and watch your depressive symptoms fly away. Not only will you look better, but you'll have more energy, and your time in the gym will act as a way to work out all those awful thoughts that cause you to feel so bad about your diabetic state.

No matter how well you keep your diabetes and depression in check on your own, you can't do it all on your own. From the moment you learn you have diabetes or depression, you'll need to stay in contact with a healthcare professional with expertise in managing these conditions. The goal is to turn to your physician or other healthcare professional for new tips on maintaining good diabetic health. But if you begin to suffer diabetes-related depression or have other negative side effects of diabetes, contact your healthcare professional immediately. Your good health and good mood depend on it!

Other Way Around

The diabetes-depression path is not a one-way road. Just as diabetes often brings on depression, research has shown that individuals who suffer from depression are at increased risk from winding up with diabetes. Therefore, if you or someone you love deal with depression, seek professional help to prevent other health problems, such as diabetes, from setting in.

 

What's That Pain?

A short look at some of the scariest causes of pain.

No matter what kind of pain you're feeling, getting relief is probably your first priority. But before you can get relief, you've got to figure out what's causing it. Think it's something painfully dangerous?

Read on to find out if your pain is caused by some of the most dangerous and deadly conditions known to man!

Leg Pain. Does your leg start hurting suddenly for no cause? Is the pain accompanied by a warm feeling in the affected leg? Does it cause your leg to swell and turn red? If so, and if the pain is primarily felt in one leg and not the other, it may be caused by a blood clot in your leg, a condition known as deep vein thrombosis (DVT). In some cases, DVT doesn't just affect the legs. It can occasionally result in a blood clot breaking out of the leg and making its way to the lungs, causing a condition called pulmonary embolism. With DVT, the pain typically grows worse when standing or walking, and treatment ranges from blood-thinning medication to surgical intervention.

Foot Pain. If you've not stubbed your toe and you're feeling pains in your feet, it may be brought on by one of your worst nightmares: diabetes. With diabetes, diabetic neuropathy often sets in. A condition in which the nerves in your body suffer damage, neuropathy may bring about a burning, tingling, or numb feeling in your feet. You may also have severe and sudden pains shoot through your foot. Strangely, the condition is also often accompanied by vomiting, dizziness, diarrhea, urinary problems, and constipation. Additionally, diabetic neuropathy can affect other extremities, such as the hands.

Headaches. As any migraine sufferer can tell you, all headaches are not created equal. Some of them are signs of something much more dangerous than just a headache or a little bit of stress. A headache that brings about confusion, vision problems, and eyelid drooping may be reason to get to the nearest emergency department - especially if it's the worst headache you've ever experienced. Because it may not be a run-of-the-mill headache. It may be brought about by a blood vessel rupturing and bleeding in your brain.

Chest Pain. In case you've not heard, feelings of tightness, pain, fullness, pressure, or squeezing in the chest may be an indicator that you're suffering a heart attack. Other symptoms to look out for include feeling lightheaded and fatigued, vomiting, sweating, and experiencing pain in other areas of the body. Even if it's not a heart attack, chest pain may indicate lung disease, panic attacks, or gastrointestinal reflux disease (GERD) - none of which are pleasant to live with.

Stomach Pain. Doubling over in pain on a regular basis isn't normal. Unless you get food poisoning on a regular basis or have excessive gas, your stomach pain may indicate something more serious. From gall bladder disease and stomach ulcers to endometriosis and appendicitis, severe stomach pains can be a sign of all sorts of undesired conditions. Getting the pain checked out early on and getting appropriate treatment may be the only thing that prevents your condition from growing worse.

More Likely Causes

Don't think your pain is caused by a blood clot or heart disease? You're probably right. However, you still need to figure out what is causing it in order to get relief.

Some of the more common (and less frightening) causes of pain include the following:

• stress


• improperly fitting clothing (shoes, pants, neckties, etc.)


• rotten or improperly cooked food


• injury


• muscle strains and sprains

 

Get to the Bottom of Your Weight Gain

Why are the numbers on your scale climbing?

That is a valid and often frustrating question. And the answer isn't always sweet and simple.

"Any change in your life circumstances can produce changes in eating and exercise, which leads to weight gain," stated Edward Abramson, Ph.D., professor emeritus of psychology at California State University, author of Emotional Eating.

So why has your weight increased? And, more importantly, what can you do about it?

1. Life's Fat Traps
A little addressed fact about weight gain is that everyone gains weight for different reasons. So often we hear about one-size-fits-all weight loss solutions that take little or no consideration of how the extra weight piled up in the first place. To experience true weight loss it is important to understand why you gained it in the first place.

Think back to the time in your life when your weight was just right. Were you in your teens? Your twenties? Or maybe your thirties? Picture yourself as you were at your ideal weight. Now when did things change? Was it a gradual addition of pounds that accumulated over a span of multiple years? Or did you gain it all at once? Check out the following weight gain triggers and determine which one is responsible for your plight.

• College: The college years are some of the easiest for gaining weight. In fact, a recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week - almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.
• Marriage: There's nothing like holy matrimony to encourage a barrage of calories to overtake your diet. Late night comfort snacks are always more enjoyable when you have someone to share them with—and who better than the person who pledged to stick by your side through sickness or health?
• Pregnancy: Talk about a great time to gain weight! And we're not just talking about women here—most men admit that they gained ‘sympathy' pounds right along with their wife. Hormonal changes along with strong encouragement from everyone you know to indulge in anything their heart desires leave most pregnant women with a feeling of entitlement when it comes to food.
• Career: Though you may not realize it, your career choice plays a major hand in your weight. Those who go from an active lifestyle to spending 8 hours a day behind a desk and another 2 hours commuting almost universally gain weight. Conversely, people who spend their 8 hours in constant motion find weight loss a natural byproduct of the job.

2. New Habits
Close your eyes and go back to the fat trap that triggered your weight gain. What changed in your lifestyle? To help sort things out, I've broken things down into two specific behavioral categories.

• Eating Habits: Did your eating pattern change at this time in your life? If your weight gain occurred in college then maybe you went from eating 3 square meals to an all-you-can-eat buffet style cafeteria. Or if marriage was your weight gain trigger, then maybe you went from eating small meals to fattening comfort food. Pregnancy brings on the perfect environment for a change in eating habits. You go from eating normally, to eating ‘for two', to munching on your baby's snacks right along with him! Your job can also dictate your eating schedule. Long hours and early meetings may cause you to grab a donut or chips from the vending machine.
• Activity Level: The second category that leads to weight gain is your activity level. Simply put, what kind of exercise were you doing before your life changing event and how does it compare to your current exercise regime? Chances are good that you were doing more exercise before your weight gain began—which means that you are doing less exercise today! Go ahead, think back to the exercises or physical activities that you used to do and compare them to your schedule today.

3. Your Transformation
You've figured out which fat trap in your life led to weight gain, and then narrowed down the exact behaviors that changed as a result, so this naturally leads us to a solution.

It's time to make a change.

Call or email today to get started on a fitness program that will make you immune to all of life's fat traps.

Once you start working with me, those numbers on your scale will quickly change direction.

Say Yes to Good Fat

Avocados and almonds contain monounsaturated fat. This healthy fat has been shown to help target stubborn belly fat and lower your cholesterol levels.

• Use avocado slices in your sandwich instead of mayo.
• Get your healthy fat fix with a handful of almonds.

Spinach, Mango, and Red Quinoa Salad (with Chicken)

Crisp baby spinach blends with sweet mango, tender chicken and a sprinkle of red quinoa in this refreshing salad. Complete with your veggies, protein and wholegrain, this salad is a balance meal in and of itself.
Servings: 2

Here's what you need...

• 2 cups baby spinach
• 1 small carrot, shredded
• 2 Tablespoons red onion, minced
• 1/4 cup red quinoa, cooked
• 1/4 cup ripe mango, diced
• 1 cup cooked chicken breast, diced
• 2 Tablespoons lowfat salad dressing (Newman's Own Low Fat Sesame Ginger Dressing)

1. Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl. Toss with dressing.

Nutritional Analysis: One serving equals: 248 calories, 4.7g fat, 301mg sodium, 25.5g carbohydrate, 3.4g fiber, and 25.5g protein.