Tip of the Day

Spice up your life!  Use herbs and spices to add color and a healthy savory taste to your favorite meals.

Tip of the Day

Are you an informed shopper?  Make sure to read the labels and pay close attention to serving size.

Target Tight Abdominals Right

 

It seems like every day some new abdominal infomercial hits the market guaranteeing us that perfectly toned midsection. Does anyone remember the flex belt and other abdominal belts that were heavily advertised about five years ago?

 

If not to give you an idea it was touted as a revolutionary abdominal toning belt claiming to give consumers a perfectly toned six pack in just two weeks.  The flex belt uses a method called Electronic Muscle Stimulation (EMS) that contracts your abdominals just by strapping it around your waist. What’s unreal is that it is actually approved by the FDA, but remember this does not mean it’s better than regular abdominal exercises.

 

The fact of the matter is that abdominal training has nothing to do with having a flat stomach or a beach body six pack. The FDA does NOT approve abdominal belts as weight-loss products, so as always a tighter core comes from lowering your body fat percentage and focusing on a healthy balanced diet and regular exercise program.  The point is never fall into the infomercial trap!  There is no reason to go out and spend hundreds of dollars on these products when you can just get on the floor for your core work.

 

In early 2000, a study by ACE (American Council of Exercise) was conducted recruiting 30 healthy men and women to determine the most effective common abdominal exercises. The subjects ranged from ages 20 to 45 from occasional exercisers to every day exercisers. The research team led by Peter Francis, Ph.D., even looked at popular infomercial products such as the Torso Track and AB Rocker. Each of the exercises were introduced randomly with subjects completing 10 to 12 repetitions, by executing a 2 second concentric phase (the initial contraction) and a 2 second eccentric phase (the lowering phase of the contraction).

 

So how did the researchers determine which exercise targeted best? 

Tip of the Day

TGIF.  Reward yourself for a good week eating healthy and exercising with a massage, new book or movie.

Friday Fitness: Do Toning Shoes Actually Work? Independent, Peer-Reviewed Study says, No.

I’m bound to catch some resistance in writing this article.  Anecdotally, toning shoes are the best thing since leg-warmers and Chuck Taylor All Stars.  Toning Shoes, such as Skechers’ Shape Ups, are the fastest growing segment of the $17 billion-a-year athletic footwear industry, cruising along with a customer base that is 90% women.  The shoe that promises to “shape up” your behind is expected to see a sales growth of over 400% this year, translating into over $1.5 billion.  So, I’m assuming if you're reading this you’ve either seen them in action or own a pair yourself.

 

Manufactures claim that the shoes “can help you burn more calories”, “tone your butt”, “relieve tension in the neck and back” and even help “keep you out of the gym.”  In addition the basic theory is enticing to consumers, which is why so many are probably quick to embrace.  But, what does the science really say?  The American Council on Exercise, a non-profit group, has published the first independent peer-reviewed study that examines the efficacy of their claims.

 

The results; toning shoes are no more effective at working your muscles than regular running shoes.  Yes it’s true, you’ll probably end up burning through more money than calories.  The research was sound and conclusive.  After observing heart rate, oxygen consumption, perceived exertion and calorie burn the experts say “there is simply no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories or improve muscle strength and tone.”

 

But, you may say, I’ve been reading all the reviews and blogs that boast their comfort and brag about how much you can feel your muscles working.  Dr. Porcari, the lead researcher on the ACE study says it best, “Do you feel different when you’re wearing these shoes? Of course you do because you’re walking on probably on inch worth of cushioning.  They feel different, and that’s why when people first wear them they’re probably going to be sore because you’re using  different muscles.  But if you wear any sort of abnormal shoes that you’re not used to wearing, your muscles are going to get sore.  Is that going to translate into toning your butt, hamstrings and calves? Nope.  Your body is just going to get used to it.”

 

Nike, however, is one of the few major companies that refuse to buy into the hype (see below).  They gave us the classic slogan of “Just Do It!” and now they are poised to break through the hysteria with the line “This Shoe Works  If You Do.”  I completely agree, stop looking to magic shoes for the answer.  Our bodies are designed to move.  The human foot has 26 bones and 20 muscles working in unison.  Don’t make your body relearn how to walk, use the perfect machine that’s been given to you.  And if it’s the butt your concerned about, eat a bagel less a day and shoot for those 10,000 steps.

 

Tip of the Day

Are your muscles sore?  Make sure to stick to your exercise routine - taking more days off could actually make it worse!

Ask the Expert: Meat or Plants

Q: If I’m iron deficient, does it matter whether I consume a plant or animal source of iron?  What are the best ways to increase my iron intake?

 

 

A: Chef Jen:

There are two forms of iron that can be consumed through foods:  heme iron, found in meat, fish and poultry, or non-heme iron from plant sources (example: spinach).  For those trying to increase your iron intake, you will need to know this fact:  heme iron is absorbed two to three times more efficiently than non-heme iron.  Assuming you are not vegetarian, it is best to get iron through animal sources (meat, fish, and poultry).

For those following a vegetarian diet, careful meal planning can help increase the amount of iron absorbed.  Foods rich in vitamin C help aid the absorption of non-heme iron when eaten at the same meal. 

A few ways to increase your iron intake is to include any of the following into your meal plan: two eggs, chicken breast sandwich, turkey breast, lean hamburger, or a fish filet.  If you are a vegetarian, you may try options like a handful of nuts on a spinach salad, or maybe a lentil and bean soup. 

To see a list of foods rich in iron and vitamin C, click here. 

 

For well-balanced and nutritious recipes, visit the Member’s Only section of our website.

 

If you think you may have an iron deficiency, please check with your healthcare provider.  Iron deficiencies can also have causes unrelated to diet; your healthcare provider’s recommendations will be specific to your needs.