March 2010

Secrets to a Healthy Back

If you have ever suffered from low back pain, you know just how debilitating it can be. In fact, the leading cause of lost work time requiring days off is musculoskeletal injury, specifically low back pain. As you age, it is hard to avoid normal the wear and tear that brings aches and pains; but there are steps you can take to reduce your chances of developing chronic low back pain. If you already experience chronic back pain, you can lessen the severity of the pain or even eliminate it through proper care of your body. If you have back pain from arthritis, acute pain from an injury or an undiagnosed chronic pain problem; consult with your physician before performing the exercises described in this article. If you have yet to experience any back pain, these exercises can help keep you healthy and pain free.

One of the best ways to avoid low back pain is to get regular aerobic exercise like walking, cycling or swimming. Studies have shown that regular low- to moderate-intensity aerobic exercise can prevent or alleviate back pain by increasing strength and stamina, improving body mechanics, relieving depression and creating a sense of well-being. If you exercise on a regular basis, you will be less likely to injure yourself during normal activities like reaching, bending or twisting. In addition to regular cardiovascular exercise, there are four categories of exercises to help improve low back health: exercises to strengthen low back muscles, exercises to strengthen abdominal muscles, exercises to strengthen deep core muscles and stretches for spine, hip and thigh flexibility.

The first category focuses on exercises designed to strengthen the erector spinae muscles (the muscles that hold your spine erect) directly. Back extension exercises target this muscle group. The best way to perform back extensions is to lie face-down on the floor or on a stability ball. Ask your Perfectly Fit Corporate Services, Inc. (PFCS) Fitness Professional about these exercises, modifications to change the difficulty level of these exercises or additional back extension exercises.

The second category of exercises is for developing abdominal strength. Abdominal strength is important to low back health because these muscles provide support for your torso during daily activities. Performing exercises to strengthen the abdominal and oblique muscles like bicycle crunches or crunches on the ball is critical to low back health. For a complete discussion on abdominal muscles and abdominal strengthening exercises, please see the July 2009 issue of FitBits.

The third category is stabilization exercises, designed to strengthen deep core muscles. These exercises focus on maintaining the shoulder blades, spine and pelvis in proper alignment while moving limbs or holding a specific body position. Yoga, Pilates and balance training all help develop deep core strength through stabilization of the torso. Other examples of stabilization exercises include a pelvic tilt, spinal balance (also called Kneeling Superman, February 2009 FitBits) and bridging on the floor (May 2008 FitBits) or on the ball. These exercises force the deep core muscles to work to prevent movement and keep alignment in the torso.

The last category focuses on stretches for increased flexibility of the spine, hips and thighs. Improving the flexibility of hip and thigh muscles is important to low back health because these muscles may impact alignment of the pelvis, which can be a contributing cause to low back pain. Stretching the spine can provide pain relief, especially when the body is tight in the morning. Gentle stretches, like the Ball, can be performed before getting out of bed. However, the best time to stretch is when the body is warm following exercise or a hot shower or bath. Sample stretches are shown below. For additional stretches, talk to your PFCS Fitness Specialist. Stretches involving spinal flexion, or rounding the spine inward, may not be appropriate for problems caused by herniated disks. Stretches involving twisting the spine also may not be appropriate for certain conditions. Be sure to talk with your health care provider before beginning a new flexibility program. Listen to your body, as well. If something hurts, don’t do it!

Think of the above four groups as a Chinese menu—choose one or two from each column. You may perform them daily if you wish, but start off with two or three times per week. You may find that stretching every day helps you feel better. Vary your routine by choosing different options over time. In addition to these exercises and stretches, the following suggestions also will help you keep your back healthy. Adjust your desk/workstation for proper ergonomic fit regarding your keyboard, monitor and chair; use an anti-fatigue mat when standing for long periods of time; use proper mechanics when lifting and wear supportive shoes—no flip flops or high heels. For more information, talk to your PFCS Fitness Specialist.

Click here to view several of the exercises mentioned above.

Nancy Tashman, Perfectly Fit Corporate Services, Inc.
Source: P. Nutter, Aerobic exercise in the treatment and prevention of low back pain. Occup Med State Art Rev 3 (1988), pp. 137–145.

Nutrition Do/Don’t Spotlight:
To cleanse or not to cleanse – that is the question.

One of the latest health fads is that of cleansing your colon (large intestine) for weight loss, increased energy and a healthier immune system. These cleansing products come in the form of herbal teas, enzymes, laxatives and antiparasite capsules, to name a few, and are available in health food stores, supermarkets, pharmacies, and on the internet. Advocates for colon cleansing believe that undigested foods cause buildup in the colon that produces toxins harmful to the body. These products have a laxative effect and force the colon to eliminate its waste. In an age where weight loss is a hot topic and attention to digestive problems are on the rise, a remedy like this is appealing. But are these products safe or effective? Is colon cleansing necessary?

There is insufficient evidence to support health claims associated with the practice of colon cleansing. In reality there is no such thing as waste detoxification outside of natural body processes (see item 2 below). While further study is needed, there is evidence to support the following:

Increasing bowel movement frequency does not result in weight loss. The body absorbs most of the calories from food before it reaches the large intestine. However, bloating and a full feeling in the abdomen often accompany constipation, so the relief felt is often due to alleviating symptoms of constipation.

A healthy bowel movement is enough to cleanse the body of impurities. The mucus membranes do a fantastic job of keeping unwanted substances from reentering the bloodstream. The liver neutralizes all toxin byproducts that do enter the bloodstream. Additionally, the natural bacteria in the colon detoxify waste; and the natural shedding of colon cells every three days prevents the buildup of harmful material. The digestive system is equipped to remove waste and harmful bacteria. Some have argued that since rectal suppositories are used to rapidly administer drugs in a medical setting, the idea that toxins can easily be absorbed into the bloodstream through the colon sounds logical. This theory, however, simply isn’t true.

There is evidence of health complications. Although many doctors use colon cleansing to prepare for medical procedures, like colonoscopy, most don’t recommend it for any casual purpose. The Mayo Clinic reports that colon cleansing increases dehydration risk and laxatives that contain sodium phosphate can cause a rise in electrolytes, a danger to those with heart or kidney disease. If you have any health problems or are taking prescription medications, be sure to discuss any plans for taking these products with your physician.

“Natural” colon cleansing products are not regulated by the FDA. Therefore, there is no guarantee of safety, quality or purity. All claims on the product label are not backed by scientific evidence.

If you are concerned that you may have a problem with constipation, do keep in mind that the normal number of bowel movements varies from person to person. Discuss all medical concerns with your physician before treating constipation with over the counter drugs, as constipation can be the result of another preexisting medical condition. However, there are many healthy lifestyle behaviors everyone can incorporate to help maintain a healthy weight gain and promote bowel regularity:

Nutrition Do:

Do increase dietary fiber, both soluble and insoluble, for colon health, weight control and cholesterol management. Examples include whole grains, fruit, vegetables and beans. Look for whole grain products that contain at least three grams of fiber per serving as noted on the product label. Aim for 25-35 grams of fiber per day.

Drink plenty of fluids, especially water. Dehydration causes dry, hard stools and impairs exercise performance. Dehydration can mask itself as hunger, increasing food cravings.

Get plenty of exercise. Exercise helps promote bowel regularity and aids in weight management.

When it comes to weight management, there is no substitute for the success triad of cardiovascular exercise, resistance training and healthy eating. For colon health, be sure to try the natural remedies listed above before taking an approach that may be unsafe and ineffective.

Lisa Carr, Perfectly Fit Corporate Services Inc.

Sources:
"ClevelandClinic.org". Cleveland Clinic. February 24, 2010.
"WebMD.com". Web MD. February 10, 2010.
"MayoClinic.com". Mayo Clinic. February 10, 2010.

Drop that Salt Shaker!

If you had an easy way to save 44,000-90,000 lives per year and lower blood pressure for everyone with hypertension without using medication, would you take advantage of it? Would saving $24 billion a year in health care costs persuade you? Believe it or not, lowering salt by one-half teaspoon per day in the American diet would achieve these results, according to a new study out of UCSF, Stanford University and Columbia University.

According to Dr. Kirsten Bibbins-Domingo, leader of the research team, reducing salt in the diet by one gram per day (one-half teaspoon) “would be more cost-effective than using medication to lower blood pressure in all persons with hypertension.” Co-author of the study, Dr. Lee Goldman of Columbia adds, “This is a classic example of a lifestyle change that has a modest effect on individuals but a huge effect on the population over all.” The incidence of heart attack and stroke due to hypertension would be greatly reduced with this small reduction in salt intake.

The major culprits for salt in the American diet are processed and restaurant food. For example, a meal of chicken parmesan with salad, a breadstick and lemonade from the Olive Garden has about 2.5 teaspoons of salt! This has led the mayor of New York City, Michael R. Bloomberg, to urge restaurants and the makers of processed foods in New York City to lower the salt content of their offerings by 25% over the next five years. Mr. Bloomberg has been a leading advocate for improving public health by banning smoking in public places, banning trans fats from foods, requiring calorie content labeling at chain restaurants and campaigning to reduce soft drink (and therefore sugar) consumption in New York City.

Currently, salt is classified as “generally recognized as safe”, or GRAS, by the FDA. However, the Center for Science in the Public Interest has been trying for many years to have salt reclassified as a food additive. This would allow the FDA to regulate the addition of salt to food and would require food manufacturers to demonstrate the safety of salt at the levels used. This may seem a bit extreme, but it will not be easy to get restaurants and manufacturers to voluntarily cut back on added salt. The good news is that the grocer A & P and the Subway restaurant chain already have agreed to follow these guidelines nationwide.

In the meantime, you as a consumer can do your part by reading labels for sodium content and purchasing reduced-sodium products. Cook food yourself more often, and try to reduce the amount of salt you add as you cook. If you make the changes gradually, you will not notice any significant changes in flavor. Also, you can boost the flavor of foods you cook by adding fresh herbs and fresh citrus as juice or zest. Try some of the salt-free seasoning blends that are available. Drizzling balsamic vinegar over your entrée also can add a punch of flavor. You’ll find that you don’t miss the extra salt at all.

Nancy Tashman, Perfectly Fit Corporate Services, Inc.
Source: Brody, Jane. “After Smoking and Fats, Focus Turns to Salt.” www.nytimes.com. 26 January, 2010.
http://query.nytimes.com/gst/fullpage.html?res=9504E7DC1538F935A15752C0A9669D8B63

Exercise of the Month

Balance Poses
Muscles targeted: Core

Tree Pose: Stand with your weight on your supporting leg. Turn other leg out to the side, then bring foot to ankle, shin, above the knee or high on the thigh. Hands come to chest or overhead (more difficult).

T-Pose: Stand with weight on supporting leg, other leg behind, toes to floor. Inhale and raise arms to shoulder height. Exhale and hinge from hip, leaning torso forward keeping chin and chest up and bringing rear leg up off the floor.

Find a level that is challenging but achievable. Hold 30-60 seconds. For added difficulty, stand on a balance tool like a Bosu or Styrofoam half-round (flat side down is easier, round side down more challenging).

Fresh-ipes

Irish Soda Bread

Ingredients:
2 cups flour
1/2 teaspoon salt
1/2 cup sugar, plus additional for sprinkling on top
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/4 cup butter
1/4 cup raisins
1 teaspoon caraway seed
1 egg
approximately 1/2 cup buttermilk (or soured milk)

Preparation:
Preheat oven to 375 degrees.
In a bowl, mix together flour, salt, sugar, baking soda and baking powder. Cut in butter, then add raisins and caraway seed. Break egg into a measuring cup and add enough buttermilk to equal 3/4 cup. Add the egg mixture to the flour. Mix until blended and knead dough. Shape into one large or two small rounds. Make a cross on top with a knife and drizzle with melted butter. Sprinkle lightly with sugar. Bake in a greased iron skillet, or on a greased cookie sheet, until golden (approximately 30 minutes).       

www.theholidayspot.com/patrick/bread_recipes.htm

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Irish Red Cabbage and Orchard Apples Recipe

A very delicious tart and tangy side dish to replace the standard boiled green cabbage.
Serves 4 to 6 healthy appetites.

Ingredients :
1 full head of fresh garden picked, red cabbage, cored and shredded
2 Tablespoons apple cider vinegar
5 Tablespoons granulated sugar. (Adjust to taste)
1/8 teaspoon cinnamon
1/8 teaspoon ground cloves
1 teaspoon sea salt
Freshly ground mixed colored peppercorns to taste
1/2 cup of fresh spring or tap water
3/4 pound fresh orchard picked McIntosh apples, washed, peeled, cored, and quartered (See Apple data below)
1 each fresh orchard picked Red Delicious apple, washed, peeled, cored, and quartered (See Apple data below)

Preparation :
In a large, deep "non-aluminum" heavy skillet or seasoned cast iron HYPERLINK "http://www.theholidayspot.com/patrick/side_dish.htm" \t "_new" Dutch oven, combine the shredded cabbage, apple cider vinegar, cinnamon, cloves, sugar, sea salt, and fresh water. Bring to a gentle boil. Place the quartered apples over the shredded red cabbage, cover the skillet, and cook this mixture gently for about 30 minutes, or until the red cabbage is tender and the apples have turned very soft into a pulp. After cooking 20 minutes, partially uncover the skillet, so most of the cooking liquid evaporates. Stir the delicious and tangy mixture, adjust the taste with seasoning. Add more salt and freshly ground pepper as per taste.

Caution : DO NOT use any aluminum cooking pots or pans for this recipe

www.theholidayspot.com/patrick/side_dish.htm

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Potato Soup

Ingredients:
3/4 cup (1 medium) chopped onion
4-1/2 cups peeled and diced potatoes
1 tablespoon margarine (no trans fat)
3 tablespoons flour
1 qt. whole milk

Directions:
Place onions and potatoes in sauce pan. Cover with water and bring to boil. Simmer until soft, about 10 minutes. Drain. Melt margarine in saucepan. Add flour and stir until smooth. Heat to thicken. Add onions and potatoes to milk mixture, and heat to serving temperature.
4 Servings, about 1 cup each, plus 4 servings for another meal
Preparation Time: 25 Minutes. Cooking Time: 15 Minutes.

Per Serving:
Calories 190, Total fat 6 grams, Saturated fat 3 grams, Cholesterol 17 milligrams, Sodium 325 milligrams

Reprinted From:
www.cnpp.usda.gov/Publications/FoodPlans/MiscPubs/FoodPlansRecipeBook.pdf

www.foodnetwork.com