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Fit Tips

How Much Protein Should I Eat Daily For Weight Loss?

February 5th, 2020 by Debbie Martilotta

Decades of scientific research on weight loss have uncovered a few key pieces of information on what helps people successfully win the battle of the bulge.

  • First, we know that while exercise is important, a person’s healthy eating habits likely matters more for weight loss than the hours they spend in the gym.
  • Second, when it comes to dieting, there is no single best one for losing weight; many diets can work quite well as long as total calorie balance is accounted for.
  • Third, dietary protein is one of the key “levers” in a diet that increases the likelihood of someone’s ability to lose weight.

This article is going to cut through a lot of the noise surrounding protein and tell you how much protein you should be eating to lose weight and some of the things you should consider when planning your diet.

WHAT IS PROTEIN?
Protein is an important macronutrient that is involved in nearly all bodily functions and processes. It plays a key role in exercise recovery and is an essential dietary nutrient for healthy living. Protein and amino acids are primarily used to create bodily tissues, form enzymes, and cellular transporters, maintain fluid balance, and more.

HOW MUCH PROTEIN PER DAY TO LOSE WEIGHT?
If you want to lose weight, aim for a daily protein intake between .73 and 1 grams per pound. Athletes and heavy exercisers should consume 1-1.5 grams per pound if aiming for weight loss.

WHAT ARE THE BENEFITS OF PROTEIN IN WEIGHT LOSS?
Dietary protein can be an important part of a diet that is intended for weight loss. While there are many benefits to dietary protein, there are four main areas that have direct effects on weight loss:

  • Satiety
  • Lean mass
  • Thermic effect of food
  • Storage as body fat

Let us take a deeper dive into each of these topics.

PROTEIN HELPS YOU FEEL FULL LONGER
One of the biggest things that impede weight loss is hunger.

People are far less likely to stick with a nutrition or diet plan if they experience high levels of hunger.

Protein is the most satiating of all the macronutrients.

Several different lines of research have all pointed to the same thing: higher protein intakes tend to provide more satiety and less hunger.

For example, in one study, high protein snacks allowed people to go longer between eating and also caused them to eat less at subsequent meals.

Another study showed that including protein into a glass of water decreased hunger compared to water alone.

Depending on the source of protein, there does appear to be minor differences in the exact amount of satiety that protein provides, however these differences are minor and don’t really make a meaningful impact for most people.

Currently, there is no consensus on the optimal level of daily protein intake in one’s diet with regard to staying full. However, roughly .82-1.32 grams of protein per pound appear to provide substantial benefit on satiety.

PROTEIN PRESERVES LEAN BODY MASS
In addition, protein has another benefit on weight loss: it helps preserve lean body mass during periods of caloric restriction.

One study compared the effect of low protein intake (1.0 grams per kilogram per day) to high protein intake (2.3 g/kg per day) on lean body mass over a short term caloric deficit. On average, the low protein group lost about 1.6 kilograms (3.5 pounds) of muscle mass while the high protein group only lost 0.3 kg (0.66 pounds) of muscle mass.

Currently, most evidence suggests that .73 grams of protein per pound are a recommended daily target for protein intake to spare lean body mass loss during periods of weight loss.

PROTEIN INCREASES THE THERMIC EFFECT OF FOOD
The thermic effect of food is the “cost” of digesting your food.

Essentially, it takes some energy to break food down, digest it, and turn it into energy. Protein has the highest “cost” of all three macronutrients.

While the total effect that the thermic effect of food has on daily energy expenditure and weight loss is small, it is not meaningless and is important to note.

In one study, a high protein diet increased the thermic effect of food by roughly 6-8 kcals per hour when compared to a low protein diet, which may translate to ~50-75 calories per day.

However, not all studies show this large of an effect, and the thermic effect of protein is not likely responsible for most of its benefit, but it may be the “cherry on top” of adequate dietary protein during weight loss.

PROTEIN IS HARD TO STORE AS BODY FAT
During periods of weight loss, there are often times where more energy is consumed than expended. As such, minimizing how much of that excess energy (i.e. calories) is stored as fat is important.

The body processes the three different macronutrients (i.e. proteins, carbohydrates, and fats) in very different ways.

Leaving out a lot of jargon and mumbo jumbo, in order for protein to be stored as fat, it goes through a much different biochemical process than either carbohydrates or fats.

This process makes it much harder for protein to store as body fat.

One study found that protein is stored as body fat with roughly 66% efficiency, while carbohydrates store with 80% efficiency and fats store at 96% efficiency.

During weight loss, overeating protein results in much less stored body fat than overeating on carbohydrates or fat.

While many different diets can be successful for weight loss, the protein content of a diet is one of the important factors to consider when planning a diet. Protein has been shown to promote satiety, help maintain lean body mass, increase the thermic effect of food slightly, and can reduce how efficient the body is at storing extra calories as body fat.

Courtesy of NASM.org

There Are No Short Cuts to Your Fitness Goals!

February 5th, 2020 by Debbie Martilotta

In order to see any kind of progress in your health and fitness journey, you must show up for a 30-minute, high-intensity workout, twice a week and eat a clean, high protein, low carb diet! There are no short cuts, just say’n…

Let’s get real. Sure, you can cut your calories in half, or spend your mornings or evenings doing cardio to lose some pounds, but I can promise you your results will not last nor will they give you a healthy, functioning body.

When it comes to weight lifting for weight loss, it is important to keep a few key points in mind.

  • First, you will not get BIG from lifting weights. You get “big” from overconsumption of energy (calories), which can be converted into fat or muscle based on the types of foods you eat and the exercise you do.
  • Second, you can lift more than you think—and you should (with the help of a personal trainer).
  • And finally, if weight training is done properly you may be sore the day or two after your workouts (especially if you are new to resistance exercise). This is called delayed onset muscle soreness, or DOMS, and it is a normal response to weight training. Be sure to stretch, drink plenty of water and incorporate sound nutrition to help your body recover quickly between workouts.

Watching the scale too closely is another issue for clients. I’ll hear, “So the scale is up and I’m doing everything right, my clothes are even fitting better! I don’t get it?!” Then we measure and sure enough, their inches are down. Muscle is denser than fat and it also takes up less room. That’s why you can look leaner yet actually weigh more than someone without muscle definition.

Again, if your goal is to be strong, healthy and have a fully functioning body, proper diet and lifting heavy weights with the guidance of a certified personal trainer will get you there!

in part from ACEfitness

The Surprising Benefits of Weight Training

February 5th, 2020 by Debbie Martilotta

The most common misconception about weight training is that it adds bulky muscle mass, a fear of some women. While elite male lifters can — and want to — get very developed, for most people the result is simply well-toned muscles.

Other benefits are increased mobility, more support for your joints and the ability to stay self-sufficient in your later years.

As an added bonus, having more muscle can also help you with your weight goal. That’s because the more muscle you have, the higher your metabolic rate and the more calories you burn. Add a calorie cut into the mix and you’ll lose weight.

Muscle is denser than fat and it also takes up less room. That’s why you can look leaner yet actually weigh more than someone without muscle definition.

To make the most of strength training, lift heavier weights than you think you’re able to. Yes, challenge yourself, staying within safe limits. You don’t want to try to lift a weight you can barely pick up off the weight rack, but most people underestimate the amount they can handle or fail to progress to heavier weights, according to the American Council on Exercise, and that limits the effectiveness of strength training.

Keep in mind, too, that you don’t have to spend hours in the gym. All you need are 20 to 30 minutes every other day to accomplish training goals. Do one to three short sets — eight reps per set — with high weights and a mix of exercises that target all the major muscle groups.

If you’re new to strength training, get your doctor’s OK first and work with a trainer on proper form.

Our recommendation is 2 30 -minute sessions or group class + session each week, along with a clean diet, and you’ll be amazed at how good you feel, and look!

By Len Canter
HealthDay Reporter, U.S. News

Meal Replacement VS Protein Shakes

January 16th, 2020 by Debbie Martilotta

Protein shakes and meal replacement shakes are not the same.

Protein powders work to provide you with a high-quality protein to help your body recover after working out.

  • Designed to help increase daily protein consumption
  • Low in calories
  • Not packed with carbs and fat (so they don’t contain all of the nutrients your body needs to constitute a complete meal)

Meal replacement shakes do exactly what they say: replace a meal. For instance, instead of eating breakfast, you drink a shake.

  • Designed for weight loss
  • Low in calories
  • Packed with essential nutrients that your body needs for a complete meal (vitamins and minerals, fiber, some carbs, fat, and protein, a good balance of all three macros), but they may also contain ingredients you wish to avoid like added sugars and chemicals.

Continue reading to see why I recommend protein supplementation along with a diet based on clean, organic meats, vegetables, and healthy fats. 

Meal replacements and protein shakes can both support your body composition and athletic performance goals, although they do have significant differences in nutritional profile and benefits. A higher amount of protein will help repair muscle tissue damage resulting from high intensity, strenuous workouts. Try to get your protein from eggs and lean meats (chicken, fish, lean beef, etc.).  Downing enough protein can be a tough task so supplement your eating with protein shakes to reach your protein requirement for the day.

Calories
Meal replacements are intended to be more filling and contain more calories than a protein shake. Although meal replacements are higher in calories than protein shakes, they tend to be lower in calories than actual meals, which can aid in dieting. Whey protein isolates tend to be the lowest calorie protein shakes, with 101 calories per serving, while others may contain about 120 calories. Meal replacement shakes typically contain between 250 and 400 calories.

Protein Content
Protein shakes typically provide about 25 g of protein per serving, while the range of protein in meal replacements differs widely. Meal replacements intended for general health may be lower in protein, with 10 g per shake, while those intended for muscle building and dieting may contain up to 40 g.

A higher amount of protein will help repair muscle tissue damage resulting from high intensity, strenuous workouts. Try to get your protein from eggs and lean meats (chicken, fish, lean beef, etc.).  Downing enough protein is a tough task so supplement your eating with protein shakes to reach your protein requirement for the day.

Carbohydrate Content
Protein shakes typically have less than 5 g of carbohydrates, as they are not intended to be full meals. Meal replacement shakes tend to contain carbohydrates to make the nutritional profile more like a real meal. Meal replacements beneficial for dieting will contain dietary fiber, a nutrient that helps in digestion and makes you feel full, helping you consume fewer calories throughout the day.

Fat Content
Protein shakes are typically low in fat, with 3 g or fewer, while the fat content in meal replacements varies. Meal replacements that are lower in carbohydrates tend to be higher in fat and may be useful for low-carbohydrate diets. Higher carbohydrate shakes tend to be lower in fat. You may wish to find a meal replacement containing omega-3 fats, to aid in fat loss and muscle gain.

Vitamins and Minerals
Protein shakes tend not to contain any added vitamins and minerals other than those provided by the protein source. For example, shakes made from whey protein, a dairy product, provide calcium. Although not all meal replacements contain added vitamins and minerals, many do.

Shakes vs ‘real’ food
In marketing today, you hear people say, “just eat real food”. However, we travel more, we work differently, we have different needs and our nutrition options have changed over the years. If you are not able to eat ‘real food’ or the real food you are eating isn’t getting you the results that you want, then a shake may be an option. Remember that meal replacement shakes and protein shakes are not the same. The typical meal-replacement powder may contain up to half your day’s intake of carbs. Instead, opt for a scoop of regular protein powder after your workout.

I will always advise my clients to plan their meals, prep their meals and always choose organic, clean protein, vegetables, and healthy fats. Carbs should come from sources like vegetables, some fruits, and legumes. Be in control of your diet – it is 90% of your fitness program, overall health, and body composition!

Strength training: Get stronger, leaner, healthier

October 15th, 2019 by Debbie Martilotta

Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue! Strength training is a key component of overall health and fitness for everyone.

Use it or lose it

Lean muscle mass naturally diminishes with age.

You’ll increase the percentage of fat in your body if you don’t do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.

Strength training may also help you:

  • Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
  • Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
  • Enhance your quality of life Strength training may enhance your quality of life and improve your ability to do everyday activities. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.
  • Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression, and diabetes.
  • Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.

Consider the options

Strength training can be done at home or in the gym. Common choices include:

  • Bodyweight. You can do many exercises with little or no equipment. Try pushups, pullups, planks and leg squats.
  • Resistance tubing. Resistance tubing is an inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store.
  • Free weights. Barbells and dumbbells are classic strength training tools. If you don’t have weights at home, you can use soup cans.
  • Weight machines. Most fitness centers offer various resistance machines. You can invest in weight machines for use at home, too.

Getting started

If you have a chronic condition, or if you’re older than age 40 and you haven’t been active recently, check with your doctor before beginning a strength training or aerobic fitness program.

Before beginning strength training, consider warming up with brisk walking or another aerobic activity for five or 10 minutes. Cold muscles are more prone to injury than are warm muscles.

Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance.

Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise.

To give your muscles time to recover, rest one full day between exercising each specific muscle group.

Also, be careful to listen to your body. If a strength training exercise causes pain, stop the exercise. Consider trying a lower weight or trying it again in a few days.

It’s important to use proper technique in strength training to avoid injuries. If you’re new to weight training, work with a trainer or other fitness specialist to learn the correct form and technique. Remember to breathe as you strength train.

When to expect results

You don’t need to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three 20- or 30-minute weight training sessions a week.

The Department of Health and Human Services recommends incorporating strength training exercises for all major muscle groups into a fitness routine at least two times a week.

As you incorporate strength training exercises into your fitness routine, you may notice an improvement in your strength over time. As your muscle mass increases, you’ll likely be able to lift weight more easily and for longer periods of time. If you keep it up, you can continue to increase your strength, even if you’re not in shape when you begin.

By Mayo Clinic Staff

Don’t Let Pain Sideline Your Workout

September 24th, 2019 by Debbie Martilotta

Life comes with pain, but that does not mean you have to miss out on the moments that make up your life story. Thanks to Green Roads Muscle and Joint Relief Cream, you don’t have to worry about the minor aches and pains of life holding you back.

If you know me, you know that I am very picky about what I eat and put on my body. I choose organic all the time. I want to use the best and “cleanest” ingredients and stress this to my clients also. When a couple of clients asked me about CBD for pain and muscle soreness, I did my research. A trainer is only as good as their advice and guidance, and their clients’ well-being must come 1st! I chose to carry the Green Roads Wellness product and am happy to offer their CBD Pain Cream in my gym.

Green Roads CBD pain cream is infused with menthol, lavender oil, vitamin E, pure CBD & more. It is the best CBD topical cream for pain relief & inflammation and offers a great solution for aches and pains. Simply rub into stiff, painful joints and muscles for fast, effective relief.

As always, every Green Roads product is infused with hemp-derived CBD, extracted from the hemp plant via supercritical CO2 extraction, then winterized to purify the concentrated CBD and purge all unwanted plant products/cannabinoids from the final product. In addition, their Relief Cream is infused with menthol, chamomile extract, and lavender oil to bring you the relief you need and the pleasant aroma you desire, without leaving a greasy residue behind.

Wow, we have been waiting for this CBD Pain Cream. In the past, there have been pain creams for muscle and joint pain, but they were far too weak to be effective. We couldn’t understand why manufacturers were making these creams too low of a CBD concentration. This cream does the job with the right concentration of CBD with the familiar menthol smell you are already know – highly recommended!

Green Roads’ mission is to offer users a safe, effective alternative to prescription painkillers, other toxic prescription drugs and over-the-counter drugs that contain harsh chemical compounds alien to nature’s perfect remedies. Their vision is to bring our customers natural products and understand that, “There’s Always An Alternative!”

Debbie Martilotta, Owner and CPT
DBM Strength Training

Weightlifting Is Better For Your Heart

July 15th, 2019 by Debbie Martilotta

Strength training is better than cardio for reducing dangerous fat in the heart to protect against cardiovascular disease, according to a recent study conducted at Copenhagen University Hospital in Denmark.

The researchers wrote in the journal JAMA Cardiology: Overall, our results suggest that resistance training may be superior to endurance training as resistance training reduced pericardial adipose tissue and improved fitness and strength, while endurance training only improved fitness.

The team found that a type of heart fat called pericardial adipose tissue was reduced among participants who did weighted exercises such as lunges with dumbbells or weighted push-ups, but not among those who did endurance training with aerobic exercise.

In individuals with abdominal obesity, both endurance and resistance training reduced epicardial adipose tissue mass, while only resistance training reduced pericardial adipose tissue mass.

Both types of exercise did reduce levels of another type of heart fat called epicardial adipose tissue, which has also been associated with cardiovascular disease.

Click here for more details at NewsMax.com

7 Tips For Staying Fit On Vacation

June 19th, 2019 by Debbie Martilotta

1. Prepare Ahead of Time
As cliche as it may sound, failing to prepare, is preparing to fail. If you are traveling to your vacation destination by car, pack yourself a portable cooler with some of your favorite nutritious snacks like:

• Fresh fruit
• Raw vegetables
• Yogurt
• Hard-boiled eggs
• Ready-to-drink protein shakes

Remember to pack a small ice pack and a few bottles of waters in your cooler. Or if you don’t have an ice pack, just freeze the water bottles and drink them as they thaw.
Packing several of your favorite dry-food items is also a great idea. Whether you’re taking a car or plane, it’s much easier than many people think to stack your bag with healthy treats. Try any of the following:

• Protein bars
• Jerky
• Nuts
• Dried fruit
• Protein powder in a shaker cup

If you are traveling to your vacation destination by car, pack yourself a portable cooler with some of your favorite nutritious snacks.

2. Become an Educated Consumer
When you head to a new restaurant, it’s easy to get caught up in the excitement of eating out, which can lead to impulsive eating and overindulgence. To combat this, do your homework ahead of time. If you’re staying at a resort, hotel, or condo of some sort, check out the surrounding restaurants you may want to try in advance.

Peruse the menu ahead of time to identify meals that are appealing but fit within the parameters of your diet. You may even want to call ahead and ask if the restaurant can prepare off-menu meals for you, especially if you’re getting ready for any sort of competition.

3. Grocery Shop
Once you arrive at your destination, locate a nearby supermarket or grocery store. If you are staying at a condo or hotel for several days, don’t rely on restaurants for every meal. It’s costly, and there some things you can’t always control. Instead, swing by the closest supermarket or grocery store.

Shop for your favorite quick-and-easy dry foods mentioned above so you always have a snack on hand. If your condo or hotel has a refrigerator or mini fridge, purchase some of your favorite nutritious foods that pack well and are easy to grab on the go. Instant oatmeal is a great way to start your morning if you have access to a microwave, and simple sandwiches make excellent on-the-go meals.

4. Make Smart Swaps
Simply omitting a creamy sauce or substituting a rich sauce with marinara can significantly reduce calories in a meal. Ordering a dish with a different cooking method than what’s advertised on the menu—grilled instead of sautéed in butter or oil, for example—can also cut calories tremendously.

If weight loss or maintenance is your goal, opt for grilled and baked dishes in lieu of their fried counterparts, which are typically higher in fat and calories. Communicate your nutritional needs with your waiter or waitress when dining out. Request minor modifications to your meal as you see fit, and certainly don’t feel badly about it. After all, you’re the guest!

Asking for salad dressing on the side or substituting steamed vegetables for the usual sides like mashed potatoes are more great ways to reduce the caloric composition of your meal. Most restaurants have nutrition facts posted on their website, which is also a great resource for looking for the caloric content of your meal.

If you’re visiting family and anticipating robust, home-cooked meals prepared by your family members, just keep the overarching principle of moderation in mind. You are on vacation. Do not deprive yourself of enjoyable foods, but practice sensibility and control toward your nutrition.

5. Don’t Skip Meals
Whether you’re busy rushing to tourist sites all day or kicking back on the beach for a full afternoon, it’s easy to lose track of time and skip a meal on vacation. This might seem harmless, but skipping a meal can easily lead to consuming too many calories at your next meal. Keeping your hunger in check is key, so pack a few of your favorite snacks whenever you head out.

If you really want to keep things on point and avoid binges or cravings, a good recommendation is to eat every 3-4 hours. If your goal is to add lean body mass, making sure you are eating enough protein rich snacks and meals, even while on the go, to support your calorie goals.

6. Stay Hydrated
Traveling can dehydrate you. Staying out in the sun longer than your body is used to can also dehydrate you. When you don’t take in enough fluids, it’s easy to mistake dehydration for hunger. Even the slightest bit of dehydration can cause you to believe you need food when, in reality, you just need some sweet H2O.

Recommendations for fluid intake vary from person to person, but an easy way to check your hydration is to, well, check the color of your urination. A well-hydrated individual should have clear or pale yellow urine. Dark yellow or amber urine is typically a sign of dehydration.

Remember, you are likely already dehydrated at the initial sign of thirst. If drinking a gallon of plain water just isn’t your thing, try adding zero-calorie liquid water enhancers to your water. After all, no one said reaching your fluid-intake goals had to be boring! I always bring an empty shaker bottle with me whenever I know I’ll be spending time at the airport. There are water fountains located in every terminal, and this will save you from spending $5 for a bottle of water.

7. Keep Energy Balance in Mind
Dedication to training and nutrition is a great attribute, for sure. But the truth is some time off from training can be beneficial for recovery purposes. However, if you’re not going to train while traveling, you still need to keep the energy balance equation of “calories in versus calories out” in the back of your mind to keep yourself from overeating.

Energy expenditure also plays a key role in maintaining your weight while on vacation. Make an effort to incorporate physical activity into your daily routine while on vacation like walking, playing volleyball in the pool with other vacationers, or getting outdoors and doing more sightseeing.

Want more? Read this: 9 Fun & Fast Ways We Stay Fit While Traveling

by Lou Martilotta

Skipping Breakfast Tied To Heart Disease

April 25th, 2019 by Debbie Martilotta

Whether you eat breakfast might be linked with your risk of dying early from cardiovascular disease, according to a new study.

Skipping breakfast was significantly associated with an increased risk of cardiovascular-related death, especially stroke-related death, in the study published in the Journal of the American College of Cardiology this April.

Best bet: eggs and veggies microwaved in a cup.

After a person’s age, sex, race, socioeconomic status, diet, lifestyle, body mass index and disease status were taken into account, the study found that those who never had breakfast had an 87% higher risk of cardiovascular mortality compared with people who had breakfast every day.

Breakfast is traditionally believed as the most or at least one of the most important meals of the day, and this paper is among the ones that provide evidence to support long-term benefits. “There are a few cardiovascular risk factors — for example diabetes, hypertension and lipid disorders,” Dr. Wei Bao said. “Our findings are in line with and supported by previous studies that consistently showed that skipping breakfast is related to those strong risk factors for cardiovascular death.”

Skipping breakfast and cardiovascular death
The study involved data from 1988 to 1994 on 6,550 US adults, aged 40 to 75, who reported how often they ate breakfast. The survey data generally let respondents define what meal would be considered breakfast.

Separate data was analyzed to determine the adults’ health status through 2011. All told, 2,318 deaths occurred during an average follow-up period of 18.8 years, including 619 from cardiovascular disease.

The researchers took a close look at how often each person consumed breakfast and at mortality, specifically whether a death was related to cardiovascular health.  Of those adults, 5.1% reported never consuming breakfast; 10.9% rarely ate breakfast; 25% had breakfast on some days; 59% had breakfast every day.

Compared with those who consumed breakfast every day, adults who never did so had a higher risk of heart disease-related death and stroke-related death, according to the study. Those associations were found to be significant and independent of socioeconomic status, body mass index and cardiovascular risk factors, the researchers noted.

“To the best of our knowledge, this is the first prospective analysis of skipping breakfast and risk of cardiovascular mortality,” they wrote.

The complexities of skipping breakfast
In general, the study noted that skipping breakfast has been associated with increased risk of obesity, elevated cholesterol or fats in the blood, high blood pressure, Type 2 diabetes, metabolic syndrome and heart disease.

The new study “was fairly well done,” said Krista Varady, associate professor of nutrition at the University of Illinois, Chicago, who was not involved in the research.
“However, the major issue is that the subjects who regularly skipped breakfast also had the most unhealthy lifestyle habits,” she said. “Specifically, these people were former smokers, heavy drinkers, physically inactive, and also had poor diet quality and low family income.”

All of those factors put people at a much higher risk for cardiovascular disease. “I realize that the study attempted to control for these confounders, but I think it’s hard to tease apart breakfast skipping from their unhealthy lifestyle in general,” Varady said.

Some people might skip breakfast as part of an intermittent fasting routine, but the breakfast skipping in the study and breakfast skipping during intermittent fasting are two different concepts and practices, said Valter Longo, a professor of biological sciences at the University of Southern California in Los Angeles and director of the USC Longevity Institute, who was not involved in the new research. To connect the study’s findings to intermittent fasting, Longo warns “be careful.”

“There are very good ways to do intermittent fasting and potentially very bad ways to do intermittent fasting,” Longo said. “But certainly, that’s an interesting thing to keep in mind, that A: Maybe it’s better to stick with 12 hours or 13 hours of fasting and that’s it,” he said. “Or B: If you need to do 16 hours, try to consider skipping dinner and not breakfast or lunch.”

Read the complete CNN article here

Youth Strength Training: A Parent’s Guide

April 17th, 2019 by Debbie Martilotta

FOR YEARS NOW, ADULTS have been told by medical and fitness experts that strength training is a crucial part of a stable exercise regimen for overall health. We know that cardiovascular fitness is fantastic, but alone, it isn’t enough to keep our bones healthy and our muscles from degenerating as we age. But when it comes to kids’ fitness, historically the exercise focus has been cardiovascular in nature. Yet research has revealed that even children 12 and under can reap the health and physical fitness rewards of strength training. To be most effective, it must be done properly and safely

First, it’s important to note that strength training isn’t the same thing as weightlifting. While weightlifting can be a feature of a strength-training workout, it isn’t the only way to strength train, nor is it appropriate in every form for children and adolescents.

Heavy weightlifting, often called “powerlifting” or “bodybuilding,” aren’t what we’re going for here. These activities aren’t harmful on the surface; they merely increase injury risk – especially for children. You see, depending on a child’s age, not all of their cartilage has yet turned to the bone – especially in the areas of the body where growth plates are located. So placing too large an emphasis on heavy weightlifting can overly tax young muscles, bones, and cartilage. That risk isn’t what we orthopedic specialists would consider being worth the potential reward. But don’t worry, there’s plenty else that is.

Wondering whether you should even bother trying out strength-training exercises on a kid who isn’t particularly “athletic?” The most straightforward answer is yes. Strength training isn’t just for athletes. After all, we humans are all made of the same material. The benefits of this type of exercise are for everybody. From increasing muscle and bone strength, agility and endurance to helping to protect your kiddo’s joints into adulthood, there are plenty of excellent benefits that go beyond a sports field. Physiological benefits aside, the boost in self-confidence and self-esteem that have been demonstrated to accompany this type of consistent exercise are also worthy of consideration.

In children, strength training is best accomplished and less risky when the resistance is light and the movements are incredibly controlled and have been demonstrated by an adult for proper technique and safety. As an added precaution, it’s best for children to be instructed in strength-training methods by an adult who is trained and experienced in the instruction of such techniques for children. Your favorite personal trainer may provide you with a stellar workout, but he or she may not be the most qualified to instruct and supervise your child.

Before beginning any strength-training activity, a proper warm-up of 5 to 10 minutes of easy aerobic exercise is crucial to prepare the muscles. Once the warm-up is complete, one of the best and safest ways to start out with a kid-focused strength-training regimen (this goes for adults, too) is to focus on simple exercises that utilize the child’s own body weight as the “resistance.” A 10- to 15-repetition circuit of exercises like pushups, sit-ups and squats won’t be too complicated for most children, but they must remember the proper technique in performing each activity. If the adult instructor begins to notice form being sacrificed, he or she will likely adjust the number of reps for the child, which is essential to help avoid injury.

Of course, if you have any concerns, it’s always best to clear a strength-training program with your child’s pediatrician before getting started. Other than that, and like anything else with kids, the key to making strength-training stick is consistency and fun. Getting them involved in planning the workout circuit, or better yet, jumping in and doing it with them can be great ways to show your children that you too place a high value on health, fitness and overall wellness – whether you’re 9, 19 or 49.

by Bert Mandelbaum, M.D.