A while back I came  across an interesting term.  The term is nutrient dense and refers to foods with a high nutrition to calorie ratio.  These foods give a healthy bang for your eating buck. 

For me this term provides a different way of assessing what we are constantly told regarding good lifestyle eating habits  i.e. eat lots of vegetables, fruits, fish and beans because they are a healthy sources of nutrition.  Nutrient dense is the term behind healthy.  A good example of a nutrient-dense food is strawberries. One cup of strawberries contains only 150 calories, but 3.5g fiber, 86mg of vitamin c and 26.9mcg of foliate.

Foods should fulfill three basic needs including providing energy, supporting new tissue grown and regulating metabolism (and yes enjoyment).  These needs are met through the food components most of us are familiar with; carbohydrates, proteins, fats, vitamins and water.  Carbohydrates like whole-grain breads and cereals, rice, beans, pasta, vegetables and fruits are considered to be nutrient dense carbohydrates because they also contain a high level of good nutrients such as vitamins, minerals, protein, and fiber. By comparison foods like candy bars, donuts and cookies are not considered nutrient dense because they contain insignificant amounts of vitamins and minerals per calorie, and have a high fat component. That is why these food choices are often referred to as supplying “empty” calories.

Nutrient-dense carbohydrates also tend to have lower calories per serving compared with high fat or sugar content foods, making them a good choice for losing weight.   And ounce for ounce because they are dense, you will probably get satisfied with a smaller amount and stay fuller longer.   For instance if we compare one cup of carrots to four saltine crackers, both have 50 calories. However because the carrots have more nutrients for the same calories, they will be more filling, a feeling that will last longer than eating the crackers.

One general rule of thumb when in the supermarket is to shop the perimeter because most of the fresh, nutrient dense products including meats, fruits, vegetables and dairy tend to be located in the perimeter of these stores.  Click here for a list of the top nutrient dense foods (or superfoods).  If your favorite fruit, vegetable or other is not on here don’t worry because this list is not exhaustive.  Look up your favorite to see if it makes the cut.

So get out in this beautiful weather and be active, and on the way home do some nutrient dense food shopping!

Today I want to blog about the second most popular reason I hear, for not exercising.  “I was exercising and I didn’t lose any weight….”.  Read, “I got frustrated and stopped”.  The basic equation for losing weight is to expend more calories than you consume.  An aerobic workout is the best way to expend calories and is defined as getting your heart rate up to its target heart rate zone for approximately 15 minutes.  If you are engaging in mild aerobic activity like walking, your body will enjoy basic health benefits like lower blood pressure and cholesterol levels.  But if you want to lose weight you need to get your target heart rate in the upper levels so that your body exhausts its energy laden carb supplies and has to turn to fat to fuel your energy needs.  This could be considered burning fat. 

One way to achieve this cardio goal is by targeting your heart rate so that you are exercising at a pace that will make a difference.  Below I’ve outlined different levels which you can experiment with to find where your target should be and how to calculate it.    

Heart Rate Zones (Percentage of Intensity)

Determine your target zone as follows:

1. First establish your resting heart rate (RHR) by taking your pulse while at rest  (either for 60 seconds or for 30 seconds and multiply by 2)
2. Subtract your age from 220
3. Subtract your RHR from the above number
4. Multiply this number by percentage of intensity as defined above
5. Add your RHR back for training rate. 

Let’s use the example of a fit 40-year-old woman who wants to exercise at her threshold target rate (80% – 90%). 

1. Assume an RHR of 84
2. 220- 40 (her age) = 180
3. 180 – 84 (RHR) = 96
4. 96 * .85 (heart zone intensity) = 81.6
5. 84 (RHR) + 81.6  = 165.6.10 (10 second count = 27.6 or 28 beats per 10 second count)

Most classes tend to monitor heart rates with a 10 second count so you would take a 10 second count of your heart rate after exercising, and multiply by 6 to get the beats per minute rate (bpm), as indicated above.

So in order to train at her threshold rate, this woman will have to employ aerobic activity that will raise her heart rate from 84 bpm to 164 bpm or between 27 and 28 beats in a 10 second count, for at least 15 minutes, three times per week.  This could entail running on the treadmill, stairmaster or elliptical machine, taking a high energy dance or aerobics class (Zumba!!), step class, running in the park, etc.  And remember that each person’s ability to reach that goal is different.  One 40 year old woman may be quickly winded at 140 bpm and another may be just hitting her stride

For the person who is de-conditioned (a polite phrase for out of shape), targeting your heart rate to the moderate aerobic level is a good start.  Exercising at this pace will allow you to build up stamina so your body can eventually exercise at the high aerobic or threshold level to either increase or maintain weight loss.  The talk test indicates your speech ability at the end of a workout at these target rates.  Note that a de-conditioned person may become exhausted at a moderate aerobic level and can only speak words.  This would indicate that the person increase the frequency of aerobic workouts to build up their stamina.

Make your adjustments so that over time your experience is similar to the above chart.  The key is to know where your current target zone is, and then either increase the intensity and/or length of your workout or choose a different workout to achieve it.  Invest in a stopwatch and then experiment. 

One last point.  You can certainly spend more that 20 minutes in cardio mode, but I do not suggest spending over 30 minutes on the treadmill, stairmaster or elliptical machine.  The repetitive motion can lead to stress injuries.  Also since you now know how to target your heart rate, you should increase the speed and or incline so that you reach your targeted heart rate after 5 minutes, and then maintain it for another 10 minutes which means you should be exhausted when you complete your workout.  One exception to this tip is interval training which I will save for another blog.  

Note that if you are just beginning an exercise program, start at a moderate heart rate aerobic goal.  That’s all for now.  Don’t forget to include resistance exercises in your workout mix!

 

1. Include fitness in your day-to-day activities- think of everyday events as fitness opportunities.  Dancing, walking the stairs, bending down to pick things up, parking further from the mall or supermarket entrance when shopping, etc. (How about hustle night at a local dance club?!  Let’s go back in time and work up a sweat!)  Do you need to confer with a colleague?  Instead of emailing or texting, walk over to their office or cubicle to break up the day.  Bring a big stability ball to work (75cm if good), and trade your office chair for the ball for one or two hours a day.  You may not be conscious of this but your core is more engaged as it keeps you balanced on the ball.  It can also enliven monotonous tasks.  Put on a pedometer and challenge yourself to increase your steps each week.  You start thinking of more walking opportunities to get the number up,   These are all physical activities that work various muscle groups and can add to your workout quotient.

 

2. Get your heart rate up – Ideally you should be engaged in cardio activities that will increase your heart rate to between 150 and 170 beats per minute (bpm) for at least 15 minutes, at least three times per week.  You can measure your heart rate by taking your pulse.  Pulses at rest average between 95 and 115 bpm.  Running, Zumba, step aerobics and spinning are examples of activities capable of increasing your heart rate to a “fat burn” level.

 

3. Squeeze the muscles – Include weight bearing exercises two to three times per week.  Focus on squeezing the muscles that are being exercised.  When performing bicep curls (with or without weights), squeeze the bicep muscles as the elbows bend.  Use the same concept for the abs when performing crunches.  Squeeze or contract the ab muscles to raise your body up, and then release to come down.  Focusing on the muscle groups provides an effective and efficient workout for your limited time.

 

4. Hunger pang between meals – I keep walnuts and apples close by so when a pang hits I can pop a few walnuts and/or an apple slice.  The combination is healthy and keeps me going until meal time.  I recognize that walnuts have a lot of calories but having a handful is portion control, and because they are protein, they are healthy and filling.  I’ve done the alternative which is the drive up window at McDonalds for french fries, and the nuts and fruit are a much better option.

 

5. Portions – Dieting is a denial process which can backlash into increased weight gain. Most times we can satisfy that craving for a hamburger, french fries, potato chips and other fattening foods, by moderating our portions.  I like those kiddy size snack packs because they’re small and include enough chips, pretzels, etc., to satisfy the craving and keep you honest.  If you do have a fast food hamburger or french fry craving, enjoy the dollar menu or kids meals.  The portions are small but have the same taste which should handle your craving.  Take excess bread off your roll when eating those fast food hamburgers and hotdogs. (I often think these places provide a little meat with the bread like that’s the main item on the menu).   Have rice and mashed potatoes (see below), but moderate your portions to what will satisfy your appetite, not your craving.  Iyanla Vazant has an interesting quote when it comes to loving yourself.  “Don’t Deny yourself, Discipline yourself.”  The discipline comes from the fact that you enjoy these fat foods sparingly. A hamburger for lunch everyday is excessive.  Be prudent and logical.

 

Plate size is another way to control portions.  Smaller plates hold less food but visually look full.  Purchase 8 inch paper plates for your meals. When you’re at the restaurant, divide your meal in half and take it home to have for another meal.  Most times restaurant portions are two to three times more than a normal meal should be.

 

6. Food choice substitutes – I grew up on white bread, white rice, porterhouse steak and mashed potatoes with God knows how much butter and cream.  Over the past years I’ve made diet changes that are actually quite delicious.  I’ve moved to brown breads and brown rice.  My husband taught me how to make mash potatoes with low fat chicken bouillon so it reduces the amount of milk needed.  I also use ground turkey for my spaghetti and meat loaf which tends to have less fat that regular ground beef options.  Also I favor “low fat” options over “no fat” options because they taste better.  These include items like mayonnaise, sour cream, salad dressings and ice cream.

 

7. Spice up your food! -  It’s been proven that we tend to eat less when food is spicy.  Not sure why that is but put a little hot sauce or red pepper on your next meal and give it a try.

 

8. Avoid caloric beverages at meal time – Drink caloric beverages like milk or juice, about 30 minutes before meal time because it will give the body time to recognize those calories and suppress your appetite.  This means fewer calories at mealtime.

 

9. Listen to your body – Generally your stomach is full before your mind understands that.  I’m very in tune with how my stomach feels as I’m eating.  I’ve learned to dislike the feeling of being stuffed and stop eating before it gets to that point.  You have to train yourself (mind/body again), but it really does work.

 

10. Exercise – Oh and did I say exercise?  Like cardio at least three days a week for a half hour (including warm up and cool down), and resistance and/or weight training two to three times a week.  It’s like paying the toll to enjoy life and exercising can be enjoyable.

Human body physiology 103 – The aging process… Did you know that the aging process begins soon after 30? That age is sooner then most of us believe. The process involves a slow but steady loss of muscle mass. This muscle mass is slowly turning to fat which by itself is not the issue. Pound for pound fat weighs less than muscle so if that were the only problem we would be flabby by certainly not overweight. The problem with losing muscle mass is that the process also slows our metabolism. It takes a lot less energy to maintain fat so our metabolism slows down as our muscle mass diminishes. This in turns leads to weight gain and begins a slow but steady cycle of putting on the pounds. Of course you’re eating and activity habits have not changed so the slower metabolism mixed with the lack of true physical activity further exacerbates the problem. Before you know it, your cool size 8 figure is now pushing into a size 18.

So what is a slick chick like yourself supposed to do about this untimely turn of events? If you have lost muscle mass, how can you regain it?

The logical answer is to do activities that build muscle. This means that the older we get the more important lifting weights and doing other types of resistance training become. You have to lift, crunch, squat, punch, push and pull. So yes ladies, we are talking about hitting the gym or putting in a video and doing the damn thing. Besides improving metabolism, resistance training also provides the following benefits:

• Improves heart and lung function

• Increases muscle strength and endurance

• Strengthens skeletal function to ward off osteoporosis and

• Boost well-being

And for all you ladies out there who believe that lifting weights will make you look like a female hulk, understand that our female hormones overwhelm male hormones which keeps us from bulking up. Using 3 to 5 pound weights will do your body a world of good! Resistance training works best when muscles are worked to exhaustion. That burn or fatigue you feel when you can barely do the last set, are your muscles tearing. The following day of rest allows them to repair which is how they get stronger and toned. That tearing also means that you should not exercise the same muscles to exertion everyday, to minimize injury.

Stronger muscles reduce daily demands on the heart. Barry A. Franklin of the American College of Sports Medicine notes that (resistance training) … will help the heart function more efficiently when one has to lift or carry objects, which is what real life is about”. This comment is especially targeted to people with cardiovascular issues who need to minimize heart strain. And according to Prevention Magazine, resistance training dissolves the innermost fat around internal organs compared with aerobic exercise which works best on superficial fat (around the waistline, triceps, etc.)

Lastly, weight bearing exercises which create high pressure on the bones, both builds and strengthens them which helps to fight against osteoporosis or weakening of the bones as we age.

 Ultimately resistance training can affect how we feel and function on a daily basis. It’s a quality of life issue which doesn’t cost a lot, but reaps immeasurable benefits both near and long term.

Click here for some examples of resistance exercises!

I forgive you…  The weather is so beautiful and the opportunities to exercise outdoors are so numerous and varied, that I forgive you if you don’t come to class.  Bicycling, gardening, walking, running, canoeing, swimming, dancing, roller-skating, playing ball with the kids…the list goes on.

It’s amazing how little time it takes to walk the mile or so to your neighborhood supermarket, nail or hair salon.   It brings back my childhood memories when I was sent to the store for sundry household items.  It was usually a fun journey; passing by friends, noticing the neighbors’ gardens and house details, getting lost in my thoughts.  How many of you remember that feeling?

When I can,  I walk to the nail salon and to our local water ice shop for one of my favorite treats!!  I find walking a pleasant way to reward myself for doing something for myself.   These simple tasks of pleasure also help to reduce my carbon footprint.   What a win, win, win scenario!  I know not all living situations are ideal for walking.  Maybe the neighborhood is not the safest or maybe you live in a subdivision that is five miles from the closest store.  In that case you have to get more creative in thinking of ways to make running errands an exercise opportunity.  The point is to really appreciate this time of year to do something out of the ordinary!

On another note, the weather is encouraging me to try something different so I’m exploring a zip lining expedition a car drive away.   Trying new things is fun, different and a real confidence booster.

So take a deep breath and take the first step.   Resist the urge to jump in the car to drive the short distance to get milk and eggs and instead, pull out your sunglasses and walking sneaks, and head out the door.  You never know what friend you’re going to meet or whose garden you’ll admire.

This same logic applies to all exercise activities, especially as our bodies get older. I understand that there is some controversy over the benefits of stretching which my 30 years of dance and exercise experience cannot understand. Stretching provides two undisputable benefits; it improves your body’s athletic performance and decreases the risk of activity based injuries.

For instance consistently stretching the hamstring muscles in the back of your thighs increases your range of motion or joint flexibility, which improves athletic performance. In my body sculpt class I often do kick exercises which both strengthen the muscles and get the heart rate up. The higher the kicks the more effective the exercise. Who’s going to give me the higher kick? The person who just walked in off the street and started kicking, or the person whose been doing hamstring stretches? And whose can to have more confidence putting energy into the kicks without fear of pulling the hamstring? In both answers of course it’s the person whose been stretching them.

In my Pilates classes, leg circle isolations provide more benefit when they are bigger, forcing intensity of the core to maintain the body’s position. Bigger leg circles require more flexibility than little ones so stretching both the inner thigh and hamstring muscles are important prerequisites.

Stretching becomes more important as we age because it can offset our joint tissues tendency to thicken, which limits flexibility and consequently puts us at higher risk for activity related injuries. “For example, as flexibility in the hips and hamstrings decreases with age, we may take smaller steps. Regular stretching can help prevent this, says Lynn Millar, PhD, who is a physical therapist and professor at Winston-Salem State University.”

There are two types of stretch exercises, dynamic and static

Dynamic stretching involves gently performing movements that will get blood flowing to your muscles and warm them up. Marching in place and side to side toe taps adding upper body twist, warm up the big muscles groups so they can start running or jumping or lifting weights, in general increasing your workout intensity. All cardio classes should begin with these stretches is so either take one or observe the first 5 to 10 minutes of the class for dynamic stretch examples.