I remember when I first began cooking for myself and my family; I was amazed at the things I didn’t know, Recipes called for ingredients I had never heard of and they listed obscure techniques like “braising" and “poaching”. Cookbooks were under the assumption I had all the right cooking tools and knew the exact measurement of a “pinch”. People would say, “Just follow the recipe,” or “You’ll know when it’s cooked through”, so we plodded through burnt chicken, crunchy pasta and watery sauces as I tried to get it right. It’s so natural for some people, but not for me. But over the years I built on what I learned and improved with each step.
It’s the same with any new venture; especially exercise. It’s scary at first because you have no idea where to start. Then, when you do start, it seems as if there’s a whole new language you need to know. "What's a rep? What are intervals? How do I know my BMI?, etc.,etc!!" So let’s backtrack a little from previous posts and start at the beginning. How do you even start an exercise program, let alone incorporate intervals, music and heart rate monitors into your program?
Making the decision to begin exercise is the first step, and committing to make it a priority in your life is the next. Just get out there and move. Remember, before beginning any exercise program, check with your doctor to make sure you are aware of any health restrictions. If you start by pushing yourself to the limit every day you may not last very long, so take a long-term look at your goals. If you attempt "too much, too soon", it will lead to soreness, fatigue and even injuries. Just start by just getting your body used to exercising and begin with the simplest and most convenient of all exercises, walking.
You can start off walking for 15 to 30 minutes 2-4 days a week at a comfortable pace. Then, begin alternating 2-5 minutes of brisk walking with 2-5 minutes of easy walking, gradually increasing the ratio of brisk to easy. Once you've worked up to 30 minutes of brisk walking, you could add in running if you like. The whole process could take anywhere from eight weeks to four months, so listen to your body and don't feel pressured to go too fast. By wearing a pedometer, you can track your progress and set some distance goals.
No matter what people might tell you, there’s really no right or wrong way to stay active. The key is to find something that works for you whether it’s walking after dinner, using a treadmill or bike, taking an aerobics class, or joining a softball league. If you're just beginning an exercise program, start in the low range of the above recommendations and then add strength training exercises to your workout, twice a week.
If you want to try strength training exercises at home, an excellent book for beginners is Body For Life by Bill Phillips or Bob Greene’s Total Body Makeover. Both books cover basic weight training exercises and provide beginner routines. Also, many gyms offer classes that focus on weight training in a class like format (I’ll go over some of these in a post next week). You can also consider several sessions with a qualified personal trainer to learn what to do to reach your fitness goals.
Probably the biggest challenge you’ll face is changing your lifestyle. Since it takes time to develop new habits, try to develop a positive attitude and forgive yourself for minor setbacks. Along with the right attitude, having a support system is crucial in starting a workout program. You might be more likely to stick to your exercise plan when your family or friends are included in your plan. Try to find a walking partner (maybe someone at work or another parent at your child’s school), play tennis or take a class with your spouse, or go rollerblading (or any physical activity) with your kids. If timing makes it difficult to work out with a partner, make sure your family and friends understand your commitment and ask them to encourage your efforts.
You’ll also be more successful if you make yourself accountable. Think of exercise as something you do without question, like brushing your teeth or going to work. Again, you probably won’t see many external benefits for the first four to six weeks, so try to stay focused on your lifestyle choice and enjoy the internal benefits you're experiencing such as increased energy, less stress and anxiety, higher self-esteem, and an increased feeling of well-being. For more information on starting an exercise program go to:
http://www.mayoclinic.com/health/fitness/HQ00171
Or contact me with any questions at hkraus52@gmail.com
Tuesday, May 26, 2009
Sunday, May 17, 2009
Bar None...
It wasn’t so long ago that sports “nutrition” type bars were reserved for high endurance athletes and competitive bodybuilders. Today, look on the shelves of any GNC, Walgreens, or even local grocery stores and you’ll see entire aisles devoted to the “energy” bar industry. Since we’re told to eat 5-6 small meals daily to keep our metabolism running at optimum levels, sometimes these bars are the only way we can work some of these “meals” into our busy schedules.
Sometimes though, the countless varieties and brands of bars can leave us overwhelmed. Staring at the labels and boxes, most of us aren’t sure which bar is best for our individual needs.
The FDA doesn’t really have any specific standards for what constitutes a high protein bar vs. a high carbohydrate bar or what makes a meal bar or snack bar.
High Carbohydrate Bars (usually eaten BEFORE a long workout)
Most nutritionists classify a nutrition bar as high carbohydrate when carbs provide at least 60-70% of its calories. For extended workouts (an hour or longer) or races, you generally don’t want to consume large amounts of protein, fat or fiber beforehand. These ingredients are harder to digest and may cause cramping. Since muscle glycogen is greatly depleted during prolonged endurance exercise, the best choice is a bar that contains high percentage of carbohydrates. Since glycogen depletion has been implicated in muscle fatigue, to keep your energy levels up, try to consume bars composed of quick digesting carbs. Look for ingredients like “brown rice syrup, dates, or dextrose”. The sugars can rapidly enter your bloodstream where they’ll be used by working muscles. Clif Bars, Powerbar Performance, Luna, and Kashi Go Lean are a few good choices.
Kashi Go Lean typically has around 180 calories, 5g fat, 30g carbohydrate, 6g fiber, and 9g protein.
Clif Bar- about 240 calories, 5g fat, 44g carbohydrate, 5g fiber, and 10g protein.
Luna Bar-190 calories, 6g fat, 27g carbohydrate, 4g fiber, and 9g protein.
High Protein (or Recovery) Bars Usually eaten as recovery AFTER a workout)
After a long intense workout or race (or after an aerobics class or lifting/ cardio session), you should choose a bar with a protein carbohydrate mix, often labeled as “protein bars”. Sports nutritionists consider bars with 12-15 grams of protein or more to fit in this category. The carbohydrate to protein ratio can vary considerably, but the carbs will replace stored energy that’s used up during exercise and the protein will aid in repairing damaged muscles, which builds strength. Bars like EAS’s Myoplex, Balance Nutrition Energy Bar, and Oh Yeah bars work well in this capacity.
EAS Hi-Protein Myoplex has 260 calories, 8g fat, 26g carbohydrate, 4g fiber, and 25g protein.
Titan Premium has 320 calories, 8g fat, 27 g carbohydrate, less than 1g fiber, and 26g protein.
These bars are more calorie and carbohydrate dense, so if you are trying to lose weight, look for bars about 200 calories and under like:
Balance Bar Carb Well has 200 calories, 8g fat, 22g carbohydrate, 1g fiber, and 14g protein.
Oh Yeah Protein Wafer Bar with 200 calories, 13g fat, 8g carbohydrate, 2g fiber, and 14g protein.
Snack Bars (aka Meal Replacement Bars)
As a rule, bars used as snack bars have a higher nutritional value which lately comes from whole food and not as many chemical fortifications. Ingredients like flax, oats, nuts, nut butters, and dried fruit help increase the nutritional value. Those with more protein also tend to be more filling. These bars are fine for a quick breakfast or a snack between meals or on a walk or hike but they won’t suffice as a complete meal replacement. Also, it’s not a good idea to use these before an intense aerobic activity because added vitamins and minerals as well as fiber could cause digestive distress. Some of the current brands of organic raw bars include Lara Bars, Kind, Pure Bars, and Pro Bars.
Pure Bars and Lara Bars usually average about 180-200 calories, 7-9 g fat, 25-28g carbohydrate, 4-6g fiber, and 5-6 protein.
Kind and Kind Plus Bars run about 190 calories, 12-14g fat, 15-20g carbohydrate, 3-5g fiber, and around 2g protein.
ProBars are larger, but much higher in calories, 370. They have 18g fat, 48g carbohydrate, 6g fiber, and 9g protein (Again, if you are trying to shed some pounds, this wouldn’t be your best choice).
Overall, bars can work as a solution to the person strapped for time, but limit the number of bars to 1 or 2 per day at the most. Nutritious meals and snacks like fruit, vegetables, yogurt, nuts and lean proteins are your best bet nutritionally.
Sometimes though, the countless varieties and brands of bars can leave us overwhelmed. Staring at the labels and boxes, most of us aren’t sure which bar is best for our individual needs.
The FDA doesn’t really have any specific standards for what constitutes a high protein bar vs. a high carbohydrate bar or what makes a meal bar or snack bar.
High Carbohydrate Bars (usually eaten BEFORE a long workout)
Most nutritionists classify a nutrition bar as high carbohydrate when carbs provide at least 60-70% of its calories. For extended workouts (an hour or longer) or races, you generally don’t want to consume large amounts of protein, fat or fiber beforehand. These ingredients are harder to digest and may cause cramping. Since muscle glycogen is greatly depleted during prolonged endurance exercise, the best choice is a bar that contains high percentage of carbohydrates. Since glycogen depletion has been implicated in muscle fatigue, to keep your energy levels up, try to consume bars composed of quick digesting carbs. Look for ingredients like “brown rice syrup, dates, or dextrose”. The sugars can rapidly enter your bloodstream where they’ll be used by working muscles. Clif Bars, Powerbar Performance, Luna, and Kashi Go Lean are a few good choices.
Kashi Go Lean typically has around 180 calories, 5g fat, 30g carbohydrate, 6g fiber, and 9g protein.
Clif Bar- about 240 calories, 5g fat, 44g carbohydrate, 5g fiber, and 10g protein.
Luna Bar-190 calories, 6g fat, 27g carbohydrate, 4g fiber, and 9g protein.
High Protein (or Recovery) Bars Usually eaten as recovery AFTER a workout)
After a long intense workout or race (or after an aerobics class or lifting/ cardio session), you should choose a bar with a protein carbohydrate mix, often labeled as “protein bars”. Sports nutritionists consider bars with 12-15 grams of protein or more to fit in this category. The carbohydrate to protein ratio can vary considerably, but the carbs will replace stored energy that’s used up during exercise and the protein will aid in repairing damaged muscles, which builds strength. Bars like EAS’s Myoplex, Balance Nutrition Energy Bar, and Oh Yeah bars work well in this capacity.
EAS Hi-Protein Myoplex has 260 calories, 8g fat, 26g carbohydrate, 4g fiber, and 25g protein.
Titan Premium has 320 calories, 8g fat, 27 g carbohydrate, less than 1g fiber, and 26g protein.
These bars are more calorie and carbohydrate dense, so if you are trying to lose weight, look for bars about 200 calories and under like:
Balance Bar Carb Well has 200 calories, 8g fat, 22g carbohydrate, 1g fiber, and 14g protein.
Oh Yeah Protein Wafer Bar with 200 calories, 13g fat, 8g carbohydrate, 2g fiber, and 14g protein.
Snack Bars (aka Meal Replacement Bars)
As a rule, bars used as snack bars have a higher nutritional value which lately comes from whole food and not as many chemical fortifications. Ingredients like flax, oats, nuts, nut butters, and dried fruit help increase the nutritional value. Those with more protein also tend to be more filling. These bars are fine for a quick breakfast or a snack between meals or on a walk or hike but they won’t suffice as a complete meal replacement. Also, it’s not a good idea to use these before an intense aerobic activity because added vitamins and minerals as well as fiber could cause digestive distress. Some of the current brands of organic raw bars include Lara Bars, Kind, Pure Bars, and Pro Bars.
Pure Bars and Lara Bars usually average about 180-200 calories, 7-9 g fat, 25-28g carbohydrate, 4-6g fiber, and 5-6 protein.
Kind and Kind Plus Bars run about 190 calories, 12-14g fat, 15-20g carbohydrate, 3-5g fiber, and around 2g protein.
ProBars are larger, but much higher in calories, 370. They have 18g fat, 48g carbohydrate, 6g fiber, and 9g protein (Again, if you are trying to shed some pounds, this wouldn’t be your best choice).
Overall, bars can work as a solution to the person strapped for time, but limit the number of bars to 1 or 2 per day at the most. Nutritious meals and snacks like fruit, vegetables, yogurt, nuts and lean proteins are your best bet nutritionally.
Friday, May 8, 2009
Time is On My Side...
Ever since we changed to daylight savings time, I’ve had trouble waking up for my early morning workouts. I don’t know if it’s the time change, the change in weather, or just age, but I’ve been going to the gym much later than usual. Although I am getting more sleep, my late workouts seem to lack the intensity and concentration of my previous routine. This morning, I finally got there at my regular time and had one of my best workouts in weeks. Apparently, my preference for one over the other has to do with my circadian rhythm, or internal body clock. Our circadian rhythm regulates our sleep/wake cycle, and controls the release of hormones to get us going in the morning. Circadian rhythm is governed by the 24-hour pattern of the earth's rotation (especially daylight and darkness). These rhythms influence body functions such as blood pressure, body temperature, hormone levels, metabolism, and heart rate, all of which play a role in our body's readiness for exercise.
So, you ask, when IS the best time of the day to exercise? The answer: It depends…
There’s really no reliable evidence to suggest that calories are burned more efficiently at certain times of day. But the time of day can influence how you feel when exercising. If you know you’re a night owl and find yourself reading or doing work until well past midnight, it’s not likely that you will fly out of bed at 5AM for a workout. And while using your body clock as a guide for when to hit the gym might seem like a good idea, there are other important considerations, such as family obligations, work schedules, or an exercise partner’s availability. However, here are some advantages (and limitations) of working out at different times of the day.
Early Morning
"Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better," says Cedric Bryant, PhD, chief science officer with the American Council on Exercise in San Diego. "The thinking is that they get their exercise in before other time pressures interfere”. Most people can make time for it by getting up just a little bit earlier. Also, because there are fewer distractions and schedule interruptions, it’s easier to make exercise a habit in the morning. Since your body's glycogen levels are low first thing in the morning, your body will burn fat for a fuel source first. Early morning workouts raise your heart rate and metabolism to burn more calories earlier in the day, increasing your energy and improving mental acuity. However, cold, stiff muscles may be more prone to injury , so if you exercise in the morning, when your body temperature is lower, you should allow more time to warm up than you would later in the day.
Lunchtime Workout
For many, having a daily block of time available is the key to the success of their lunchtime workouts. Having a workout “buddy” at work, school or in your neighborhood can make you more accountable at that time, and because your body temperature and hormone levels are higher than first thing in the morning, your workouts may be more productive. Also, working out at this time can help regulate the amount of food you feel like eating for lunch, improve blood flow to the brain so you are sharper in the afternoon, and help relieve workplace stress. However, time constraints, distractions and other commitments may not allow you to get in a full workout. (It’s best if you can get in 30 to 60 minutes or more at a stretch).
Late Afternoon to Evening Workout
Some of the benefits of working out at this time: muscle strength is greater, muscles are warmer because of a slightly higher body temperature, lung function is improved and you even have a greater tolerance for discomfort because your perceived exertion (how hard you feel yourself to be working) is low. You may be able to work out harder or faster, making it the ideal time to hit the weight room or tackle a high intensity spin class For most people, body temperature and hormone levels peak at 6 p.m. Exercising within three hours before or after the peak will increase endurance and muscle building. As with lunchtime workouts, other commitments may keep you from exercising regularly at this time. Also, you need to allow about one to three hours to wind down after exercise in order to be able to fall asleep.
If you're still at the point where exercise is hit or miss, scheduling it for the same time each day will help you make it a habit. Whether you choose morning, lunchtime, or after work to exercise, make it part of your routine. Put it on your calendar as an appointment you’re required to keep. You’d think twice about skipping a doctor’s appointment or even an appointment with your hairdresser. Why not give your body that same consideration? One of the best steps that you can take to ensure working out on a regular basis is to assess your daily agenda and determine the best time for working out. Work out in the morning for a few weeks, then try noon, then early evening. Which do you enjoy most and which makes you feel best afterward? Also, consider the type of exercise, and other daily commitments. You might find that changing your weekly routine is the best method. Choose a time that helps you make your exercise a regular, consistent part of your life.
So, you ask, when IS the best time of the day to exercise? The answer: It depends…
There’s really no reliable evidence to suggest that calories are burned more efficiently at certain times of day. But the time of day can influence how you feel when exercising. If you know you’re a night owl and find yourself reading or doing work until well past midnight, it’s not likely that you will fly out of bed at 5AM for a workout. And while using your body clock as a guide for when to hit the gym might seem like a good idea, there are other important considerations, such as family obligations, work schedules, or an exercise partner’s availability. However, here are some advantages (and limitations) of working out at different times of the day.
Early Morning
"Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better," says Cedric Bryant, PhD, chief science officer with the American Council on Exercise in San Diego. "The thinking is that they get their exercise in before other time pressures interfere”. Most people can make time for it by getting up just a little bit earlier. Also, because there are fewer distractions and schedule interruptions, it’s easier to make exercise a habit in the morning. Since your body's glycogen levels are low first thing in the morning, your body will burn fat for a fuel source first. Early morning workouts raise your heart rate and metabolism to burn more calories earlier in the day, increasing your energy and improving mental acuity. However, cold, stiff muscles may be more prone to injury , so if you exercise in the morning, when your body temperature is lower, you should allow more time to warm up than you would later in the day.
Lunchtime Workout
For many, having a daily block of time available is the key to the success of their lunchtime workouts. Having a workout “buddy” at work, school or in your neighborhood can make you more accountable at that time, and because your body temperature and hormone levels are higher than first thing in the morning, your workouts may be more productive. Also, working out at this time can help regulate the amount of food you feel like eating for lunch, improve blood flow to the brain so you are sharper in the afternoon, and help relieve workplace stress. However, time constraints, distractions and other commitments may not allow you to get in a full workout. (It’s best if you can get in 30 to 60 minutes or more at a stretch).
Late Afternoon to Evening Workout
Some of the benefits of working out at this time: muscle strength is greater, muscles are warmer because of a slightly higher body temperature, lung function is improved and you even have a greater tolerance for discomfort because your perceived exertion (how hard you feel yourself to be working) is low. You may be able to work out harder or faster, making it the ideal time to hit the weight room or tackle a high intensity spin class For most people, body temperature and hormone levels peak at 6 p.m. Exercising within three hours before or after the peak will increase endurance and muscle building. As with lunchtime workouts, other commitments may keep you from exercising regularly at this time. Also, you need to allow about one to three hours to wind down after exercise in order to be able to fall asleep.
If you're still at the point where exercise is hit or miss, scheduling it for the same time each day will help you make it a habit. Whether you choose morning, lunchtime, or after work to exercise, make it part of your routine. Put it on your calendar as an appointment you’re required to keep. You’d think twice about skipping a doctor’s appointment or even an appointment with your hairdresser. Why not give your body that same consideration? One of the best steps that you can take to ensure working out on a regular basis is to assess your daily agenda and determine the best time for working out. Work out in the morning for a few weeks, then try noon, then early evening. Which do you enjoy most and which makes you feel best afterward? Also, consider the type of exercise, and other daily commitments. You might find that changing your weekly routine is the best method. Choose a time that helps you make your exercise a regular, consistent part of your life.
Just a sidenote: I'm finally back to my 5AM workouts and it works well for me. I fall asleep before the news starts every night,but my workouts are great!
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