Thursday, April 5, 2007

Podcast Reflection Week 13 (April 2-8)

PodcasterNews: Diet Science with Dee & Michael McCaffrey
Title
: How to Go Organic on a Budget
Date: 2/28/07
Number:
Reflection:
This podcast discussed the growing amount of research generated by chemically enhanced foods and the serious toxic effect on people’s health. Dee spoke of the Environmental Working Group (WEG) that tests produce crops for chemicals or pesticides. They then compile a list of the most and least contaminated of those produce. This way you are better able to buy organic those that are most contaminated and buy regular produce where they are the least contaminated. Here is the list mentioned on the podcast:

  • Most contaminated list – peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, pears, grapes, spinach, lettuce, potatoes – should buy organic.
  • Least – onions, avacotos, corn, pinable, mango, asperigas, bananas, broccoli, papaya.

More information is available at www.foodnews.com.

Something else discussed is why organic foods cost more. The reason is that the process of reaping and sowing is more time intensive. Also, labor for organic growing and testing is not subsidized while some other regular produce growing and testing are subsidized.

Dee
also commented that washing and peeling do not make much difference in the debate on whether the produce will be less contaminated or not. Most of the testing is done with those taken into account with washing and peeling of the produce.

Fitness Rocks
Title: Fitness Rocks Short Run 009
Date: 4/4/07
Number: 9.
Reflection:
This podcast talked about the importance of vitamin D in our everyday health. An article about Hypovitaminosis D in British people published in the American Journal Clinical Nutrition talked about Vitamin D deficiency. This is especially predominate in northern latitudes, where sunlight is not as prevalent. Vitamin D is produced by cholesterol in response to sunlight, so in turn with little sunlight, there is also little Vitamin D production. Rickets in children (weakening of the bone from Vitamin D deficiency)were the concern due to Vitamin D deficiency in the past, but lately tests have also linked diabetes, cancer, heart disease, and Vitamin D deficiency to be a possible player in Multiple Sclerosis. Since Vitamin D is actually a hormone that the brain, intestines, and heart all need, you should have your doctor check several times each year, since the amount of peak sunlight differs during the seasons.

"Diet and Fitness Podcasts by Diet.com"
Title: Five Foods The Whole Family Will Enjoy
Date: N/A.
Number: N/A.
Reflection:
This podcast gave several foods that your family can enjoy while trying to stay healthy. The following are suggestions from this podcast: The hamburger can stay! Start using extra lean meat, grilling, whole grain buns, and veggies on the bun. Mac ‘n’ cheese can be healthy if a few moderations are made. Make your own and use whole wheat pasta. Throw in some frozen peas for a little additional nutrients. Pizza is the same way. By making your own you can control size and portions. Homemade crust is a great suggestion. You can also add grilled check instead of sausage, for a leaner meat choice. Lastly, breakfast. Breakfast burritos provide a great choice in the morning, throw all your ingredients into a whole wheat tortilla! Can’t forget a late night snack…try sorbet instead of ice-cream (ice-cream is full of fat)!

Thursday, March 22, 2007

Podcast Reflection for the Week Following Spring Break

PodcasterNews: Diet Science with Dee & Michael McCaffrey

Title: Setting the Record Straight on Stevia

Date: 3/12/07.

Number: N/A.

Reflection:

This podcast discussed an article published about Stevia, a sweetener, and its safety for human consumption. The article used a study from 1968 that never could be reproduced with the finding found. The findings concluded that rats by using large amounts of Stevia developed reduced fertility and sperm count. The argument against this article was that not only was this study never duplicated or able to establish the same results, but even the administer of study said that the results or the study and the study itself had flaws.

Fitness Rocks

Title: Fitness Rocks Short Run 005

Date: 3/7/07.

Number: 5.

Reflection:

The question on this podcast was, “Should big brother looking over health?” An article published in the Journal or American Medical Association discussed whether the law should step in to help and curve the trend of obesity. The statistics show that about two third of American adults are overweight/obese and a very large percentage of children as well, even children under the age of five.

The article discussed that obviously this is an enormous public health problem. There is also a staggering health care cost that is paid mostly by tax payers by form of Medicare. In 2003, America spent $75 billion health care, and about half was paid by Medicare.

Some solutions have were suggested in the article were changing eating in public schools, and encouraging physical activity programs in schools. It was also discussed that making it easier for people to commute to work for adults (more bike paths, etc.) or making people walk to the bus stop in larger cities. Another thing considered was the zoning for unhealthy food places.

"Diet and Fitness Podcasts by Diet.com"

Title: Look Your Best with Breakfast!

Date: N/A.

Number: N/A.

Reflection:

In this podcast, the narrator strongly encourages eating breakfast. These are some of the benefits to eating a healthy breakfast in the morning: can actually help you lose weight, because it gets your metabolism up and going earlier; also you are more alert when your body is able to get the energy it needs from foods you consume in the morning.

Some of the right foods to consume for breakfast in the morning are as follows:

  • Oatmeal (100% whole oats). Good source of fiber which will lower cholesterol and help curve your appetite until lunch.
  • Nonfat yogurt with berries for some quality calcium.
  • A fruit smoothie and whole wheat toast.
  • Eggs are a great source of protein to help curve your appetite until lunch or if you’re concerned about cholesterol, an egg white omelet.
  • Orange juice.
  • Whole grain cereal (Cheerios, etc.) with some berries.
  • Whole grain waffles with real syrup or peanut butter or berries instead of imitation syrup.

Podcast Reflection for Mar.22.07

"Diet and Fitness Podcasts by Diet.com"

Title: Dodge the Fast Food Fix

Date: N/A.

Number: N/A.

Reflection:

This podcast discusses some of the ways throughout our day that we get busy with work, school, or job, or just life in general and our decision making makes us resort to breaking our eating routine for a healthier lifestyle. Instead of trying to avoid fast food because of convenience and junk food all together, these are the scenarios that may help to curve those tendencies.

Scenario 1 - Late to work and no time for breakfast. You grab a coffee shop coffee and bagel about 800 cal. Instead try green tea and whole wheat bagel.

Scenario 2 – Midmorning munchies. Thinking ahead can help a lot. Preparing easy snacks the night before instead of sweets will help instead of grubbing on office pastries.

Scenario 3 – Your lunch break. Instead of a big cheeseburger, look again at the menu. Try a chicken salad or fish sandwich.

Scenario 4 – Time for bed, but you’re hungry. Chinese takeout? Avoid the late night delivery and prepare the weekend prior some pre-make precooked chicken and other things to make a sandwich, etc.

Fitness Rocks

Title: Fitness Rocks Podcast 036

Date: 3/3/07.

Number: 36.

Reflection:

This podcast discussed an article published in the Journal American Medical Association. The study showed was that taking antioxidant supplements for primary secondary prevention, in a large number of studies, showed a 5% increase in risk for death due to these supplements.

The argument from the narrator of Fitness Rocks is that the amounts in supplements and also used in these studies are extremely large doses. Many of the antioxidants used in the study have already shown to be toxic to the body if used in an over abundance.

He also suggested that it is very important to tell your doctor you take herbal or any other supplements at routine checks, because they think they may be criticized, etc. Many people do not understand the amount of these supplements to take, so it is important to consult a physician and make sure he/she knows during your routine exam.

PodcasterNews: Diet Science with Dee & Michael McCaffrey

Title: Cold Pressed? Expeller-Pressed? Get Dee-Mystified!

Date: 3/6/07.

Number: N/A.

Reflection:

It’s very common...you walk into the grocery store and there’s a whole row of oils. This podcast discussed oils and how they are processed differently. The first was virgin oil. Virgin oil is the first pressing mixed with second and third pressing. Virgin oil has more impurities that extra virgin oil. Extra virgin oil is the best. It is the first pressing of seed, nut, olive and there is no future processing. Expeller pressing is a machinal press and most times there is no future chemical processing. Chemical processing is the same as refining. Canola and corn oil are two examples of processed or refined oils, which are the lowest on the list.

Although you’re going to spend a little bit more at the checkout for the extra virgin oil, the non-refinement of the oil helps to avoid addiction to that oil as well as a purer oil for the foods you use it to cook with.

Thursday, March 1, 2007

Podcast Reflection for Mar6.07

“Diet and Fitness Podcasts by Diet.com”

Title: Staying Fit on Vacation!

Date: N/A.

Number: N/A.

Reflection:

This podcast gives tips to enjoying a spring vacation without gaining unneeded weight from restaurants, and lack of exercise. Four tips mentioned are below:

1. Call ahead to see if the hotel you’re staying at has its own gym. If not, see if there is gym that gives day passes close by. Otherwise, a hotel downtown and within walking of everything you and your friends want to see is ideal for getting a little extra walking in on your trip.

2. When dining out motivate yourself to order something healthy: grilled, not fried or leaner meats (chicken or fish). Also, add a glass of water with lemon.

3. Split the order with friend or order a half order, if available.

4. Allow for 20 extra minutes in the morning for a little added exercise. Lunges, crunches, pushups, sit-ups, or a short walk are great!

This podcast provides the key to any exercise regiment- everything in moderation!


Fitness Rocks

Title: Fitness Rocks Short Run 004

Date: 02/28/2007

Number: 4.

Reflection:

This podcast discussed the studies of results of the benefits of taking a ciesta, or midday napping. The study was conducted of 23,000 Greek/European people without any current heart disease or cancer at the beginning of the study. The study took 6 years, and existed to isolate the role of napping in the development of coronary heart disease. Results of this study were that occasional nappers showed a 12% reduction, as where systematic nappers showed a 37% reduction in heart disease or heart attack death. The most prominent and substantial outcome study results were found in younger men who worked full time. Not enough results numbers were found for women to draw conclusion. The study also showed that the results were not as substantial in those who were retired, or not working full time. Eating a regular diet and exercising regularly were also included in the study and were to show that these elements are also necessary. The bottom line of the study showed that the stress relief from napping is a positive thing, for the heart, mind, and body.

Workout On The Web

Title: Medicine Ball and Sit-Ups on the Ball

Date: 11/22/06.

Number: N/A.

Reflection:

This video podcast showed two exercises with an exercise ball and a medicine ball. For general information, this podcast was very useful. To find the correct size exercise ball, which is determined by height, sit on the exercise ball until thighs are parallel to ground; this is the correct size. The basic sit-up on the exercise or stability ball starts with most of the ball on lower back. Knees and feet against wall allow stability. Legs should be shoulder width apart. Hips should not move. Should be lifting with the abdominals, not with the neck. The second exercise was a side twist with the medicine ball. It is important to do these exercises in your optimum motion so that the muscles are continuously working throughout the exercise.

Tuesday, February 27, 2007

Podcast Reflection for Feb.27.07

“Diet and Fitness Podcasts by Diet.com”

Title: Look Good with These Foods!

Date: N/A.

Number: N/A.

Reflection:
This podcast talked about the foods we should eat through different situations in our lives. Specific foods are available to give you extra energy or a youthful glow. This podcast discusses that skin, mood, and weight can all be altered due to the consumption of different foods. The three suggestions are as below:

  • Situation 1: Winter/Cold Season – add lowfat yogurt and a small amount of wheat grass to your diet. This will help your body fight germs into the spring.
  • Situation 2: Nervousness – eat chicken breast with rice. Also black tea will help with bad breath.
  • Situation 3: Studying for exams – grilled salmon will add quality protein to your diet, helping to keep you focused and alert as well as feeling full longer.

PodcasterNews: Diet Science with Dee & Michael McCaffrey

Title: Psychological Benefits of Green Tea.

Date: 02/20/2007.

Number: N/A.

Reflection:
This podcast is spoken in narrative from a woman who lost 100 pounds by staying away from processed foods. This episode discusses the benefits to green tea and the differences between green tea, cola, and coffee. Green tea, colas, and coffee all contain caffeine, but the caffeine in green tea is not as harmful to the body as that in coffee and soda. All have the same chemical compound, but green tea is inhibited from surging all at once into our blood stream, much like the way whole grains break go into the blood stream much more slowly that other carbohydrates. The gradual absorption of caffeine in the green tea allows us to stay calm while obtaining more energy, in that it has more of a psychological effect more than a caffeine buzz.

Research for this is observed in the Asian culture. The Chinese use green tea. The Asian culture is a calm, relaxed culture. Other research has shown that green tea can help stop formation of lung cancer and helps to reverse cell damage due to lungs as with smokers. Many diet plans include green tea also because it can help boost metabolism.

Fitness Rocks

Title: Fitness Rocks Podcast 035

Date: 02/23/2007

Number: 35.

Reflection:
This podcast had a intro from a past episode. A guest speaker spoke about green tea and white tea (baby leaves). The white tea contains more antioxidants than green tea and is available in many flavors. White tea is very delicate and contains a low amount of caffeine with a high about of antioxidants.

The guest on this particular episode was an exercise physiology speaking on resistance training benefits.

Resistance to enhance muscular fitness includes all of the following: muscular strength, muscular power (rate of muscular work), muscular hypertrophy (body building), and local muscle endurance.

Some of the health benefits of resistance training help the following conditions:

  • Osteoporosis – increased stress to bones result in increased overall strength of bones (specific for the area of body being exercised – osteoporosis in lower body, resistance training needs to be done in the lower).
  • Diabetes, insulin resistance – burns sugar, lowers blood sugar levels, increases storage area for sugar to be stored in muscles, and in muscle cells insulin sensitivity is increased
  • Blood pressure – modestly lowered, lowered less than aerobic activity.
  • Blood cholesterol – moderately lowered.
  • Osteoarthritis – decreases pain level.
  • Elderly – increased muscular strength, ability to maintain and live independently.
  • Weight loss – along with aerobic activity, will help you to not lose lean muscle mass.

Benefits for endurance athletes include:

  • Increases local muscular endurance.
  • Allows muscles to contract repeatedly over time.
  • Enhances longer/faster aerobic activity without fatigue.
  • Helps proper running stride.

Proper lifting technique for endurance athletes is high repetitions and low weight, little rest between sets and exercises. This will not build massive muscle mass.

Periodization was also discussed. This helps to maximize recovery and gains during resistance training. Two types that exist are classic or linear periodization and nonlinear periodization. The characteristics of both are as follows:

  • Classic/linear
    • Start with light weight, high repetitions.
    • Throughout 12-24 week period progress gradually to lower volume to higher intensity.
    • This will promote from muscular endurance to hypertrophy or body building, resulting in muscular strength and power.
  • Nonlinear – more popular recently.
    • Varying within 7-10 training cycles.
    • Example:
      • Day 1- max hypertrophy (high weight, low reps).
      • Day 2 – endurance training (low weight, high reps).
      • Day 3 – power
    • Repeat this cycle weekly.

Both types of periodization have the same effect Both are effective and compliment muscle fitness. Periodization helps to break up the monotony of exercise to get a different experience from each day.