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Newsletter Time Magazine and Exercise—They Really Dropped the Ball
According to the article, “The basic problem is that while it’s true that exercise burns calories and that you must burn calories to lose weight, exercise has another effect: it can stimulate hunger.” The article goes on to suggest that exercise makes you consume more calories and sabotages efforts to lose weight. This simply isn’t true. If you are fueling your body properly, exercise will not leave you ravenous and subject to cravings. Proper nutrition means not only making healthy food choices but also spreading your food intake throughout the day. If you restrict your calorie intake over the day and eat most of your food once or twice a day, your body will react with fatigue and food cravings. You need to fuel your body on a regular basis to have the energy to perform well at your daily tasks, from work to leisure activities and exercise. Ideally, five smaller meals spaced through the day will keep you fueled and ready to meet any challenge. Another option would be three meals with two healthy snacks to keep you going in between. Quantity also counts—portion control is as critical as food choices for success. Another premise of Mr. Cloud’s is that if you exercise, you will be less active for the remainder of the day and burn fewer calories as a result. The argument is that you will be so fatigued from your workout that you will plant yourself in a chair for the rest of the day. This goes right back to the fact that proper nutrition will give you the energy to exercise as well as live the rest of your life. Plus, regular exercise gives you the strength and endurance to stay active throughout the day and through your life as you age. Unfortunately, our society is geared toward inactivity with desk jobs, computers, commuting and television. Finding ways to build activity into your day also takes commitment. Taking the stairs, standing while on the telephone, active leisure activities are all choices you need to think about. In his closing paragraph, Mr. Cloud states, “You should exercise to improve your health, but be warned: fiery spurts of vigorous exercise could lead to weight gain.” Perhaps Mr. Cloud is referring to the fact that resistance training builds muscle and that muscle weighs more than fat. He also claims that exercise turns fat to muscle, which makes it clear that Mr. Cloud has no understanding of the relationship between exercise and body composition. Body fat is stored energy. It cannot be turned into muscle, but it can be used as an energy source by the body to fuel exercise. Cardiovascular exercise burns body fat and helps with weight loss and maintenance. Resistance training will help build lean muscle mass as body fat is lost. Muscle tissue has a higher metabolic rate than fat tissue. As a result, resistance training will help kick- start your metabolism and help you lose or maintain weight more efficiently. This article entirely misses the secret to weight loss/weight management: the success triangle of proper nutrition, cardiovascular exercise and resistance training. All three components of the success triangle are required to create and maintain a healthy body. If you skip one component, long term success becomes unreachable. There is a large body of research that backs these conclusions and stands in opposition to Mr. Cloud’s premise that exercise won’t make you thin. Nancy Tashman, Perfectly Fit Corporate Services, Inc Sunless Tanners—Get the Look Without the Risk Are you determined to keep the tanned look of summer into the fall and winter this year? Be sure to do it safely. A newly published study highlights the cancer risk associated with tanning beds. The study, published in the British medical journal The Lancet, concluded that the use of tanning beds by people under 30 years of age increases the risk of melanoma by 75%. The study also links tanning beds to development of melanoma of the eye. The conclusion is that tanning beds are as great a cancer risk as cigarettes. These results are so alarming that the Working Group of the International Agency for Research on Cancer is recommending that tanning beds be labeled as “carcinogenic to humans.” Young women represent the largest group of tanners, and melanoma is now the second-most common cancer in women 20-29.5 years old.
Some sunless tanners are designed to work quickly to produce an overall tan, giving you a tanned appearance immediately after use. Others give you a more gradual tan appearing over time with repeated applications. The gradual tanners can give you more even results, and the quick tanners can be used to cover up swimsuit tan lines in a hurry. When selecting a product, be sure to choose a product in a shade that works for your skin tone. Read the directions for the product and avoid inhaling sprays or contact with your eyes, mouth or inside your nose. To achieve a more even-looking tan with these products, it is recommended that you exfoliate your skin first to remove loose cells. You can do this with a vigorous scrub with soap and a washcloth. Lightly applying a moisturizer beforehand also can help achieve better results. Rougher skin areas, like elbows and knees, tend to absorb more color—apply less product to these areas. Remember to wash your hands when you are finished applying the product. Leave plenty of time for the product to dry before you get dressed, because DHA will stain clothing. Avoid any so-called tanning pills. These products contain canthaxanthin, a chemical not approved by the FDA for this use. Consuming canthaxanthin in large amounts may have harmful side effects, including hepatitis. If you are pregnant or nursing, check with your physician before using any sunless tanning products. DHA is considered safe, but it is unclear whether or it actually penetrates the skin and enters the bloodstream. Consumer Reports recently tested sunless tanners. The magazine rated L’Oreal Sublime Glow Daily Moisturizer as excellent, Jergens Natural Glow Daily Moisturizer as very good and Neutrogena Micromist Tanning Sunless Spray as good. All three products are moderately priced. Nancy Tashman, Perfectly Fit Corporate Services, Inc. Sources: Brody, Jane E. “ A Healthy Glow That’s Truly Healthy.” www.nytimes.com. 2 June 2009. www.cnn.com. 2009. 3 August 2009. When More Sugar Isn’t Sweeter In August 2009, the AHA published more detailed guidance in Circulation: Journal of the American Heart Association. The need for such guidance arose from studies and statistics showing the link between the increased intake of sugar among Americans and the increased prevalence of obesity and cardiovascular risk associated with being overweight. AHA states that higher intake of added sugars is also associated with “increased risks for high blood pressure, high triglyceride levels, other risk factors for heart disease and stroke, and inflammation (a marker for heart disease).” The concern that empty calorie, non-nutritive sugary foods were replacing essential nutrients was also noted. According to AHA, the usual intake of added sugars for Americans was 22.2 teaspoons per day (355 calories per day) in 2001 to 2004, and the average annual availability of sugars and added sugars increased by 19% between 1970 and 2005, adding 76 calories to Americans’ average daily energy intake. In this publication AHA addresses added sugars in foods. These include sugars and syrups added to foods during processing, as well as the occasional sprinkling of sugar or syrup at the dinner table. Soft drinks and other sugar-sweetened beverages were named the No. 1 source of added sugars in the Americans diets. Added sugars exceed the obvious sources such as canned fruits with syrup, sugar added to fruit juices, sweetened cereals, pastry, cookies, and other desserts. They can be found in not so obvious places like higher fat crackers, pasta sauce, salad dressing, canned soup, frozen TV dinners, bread and condiments like ketchup or steak sauce. FOOD DO/DON’T • Eat a balanced diet and calulate your nutritonal needs. The AHA recommends a diet “rich in fruit, vegetables, low-fat dairy products, high-fiber whole grains, lean meat, poultry and fish.” Visit the USDA My Pyramid Website to discover your daily needs for each nutrient, as well as your daily calorie requirements. http://www.americanheart.org/print_presenter.jhtml?identifier=4471 9.2.09
Shortages of the H1N1 flu vaccine are not anticipated, but the CDCP is recommending that the following groups be given priority in vaccination for the H1N1 flu: • Pregnant women because they are at higher risk of complications and can potentially provide protection to infants who cannot be vaccinated; • Household contacts and caregivers for children younger than 6 months of age because younger infants are at higher risk of influenza-related complications and cannot be vaccinated. Vaccination of those in close contact with infants younger than 6 months old might help protect infants by “cocooning” them from the virus; • Healthcare and emergency medical services personnel because infections among healthcare workers have been reported and this can be a potential source of infection for vulnerable patients. Also, increased absenteeism in this population could reduce healthcare system capacity; • All people from 6 months through 24 years of age • Children from 6 months through 18 years of age because cases of 2009 H1N1 influenza have been seen in children who are in close contact with each other in school and day care settings, which increases the likelihood of disease spread Young adults 19 through 24 years of age because many cases of 2009 H1N1 influenza have been seen in these healthy young adults and they often live, work, and study in close proximity, and they are a frequently mobile population • Persons aged 25 through 64 years who have health conditions associated with higher risk of medical complications from influenza. The best way to avoid getting the flu is to wash your hands frequently, keep your hands away from your face and avoid people who already have the flu. If you get sick, stay home. If your children get sick, keep them home from school. The contagious period for H1N1 flu appears to be longer than for seasonal flu—wait until you not only have no fever but also no coughing before returning to normal activities. Nancy Tashman, Perfectly Fit Corporate Services, Inc. Lateral Lunge Execution: Step to the right with your right foot, keeping your toes forward and feet flat. Squat with the right leg, while keeping your left leg straight. Your body weight will be over your right leg. Keep the right knee in line with the ankle, and keep your posture as upright as possible. Push back to the staring position. Repeat this exercise 12 times on the right side, and then repeat 12 times on the left side.
Advanced Modification
Note: Holding dumbbells will not increase the workload on the adductors or abductors in this exercise. Fresh-ipies Source: Nancy Clark’s Sports Nutrition Guidebook Caramel Popcorn Balls Apple Dumplings |
Perfectly Fit Corporate Services, Inc. believes that Time Magazine did its readers a serious disservice with the publication of its August 9 cover story, “Why Exercise Won’t Make You Thin,” by John Cloud. This article truly misses the point about the relationship between exercise, eating and body weight. The article suggests that exercise may be good for your health, but it won’t help you lose weight and may actually cause weight gain. 
All sunless tanning products work the same way. They contain dihydroxyacetone (DHA), a colorless sugar that interacts with amino acids in the dead skin cells of the upper layer of the epidermis to produce a suntanned color. DHA has a distinctive smell that some people find unpleasant. You may want to do a sniff test before you buy. Because your skin sloughs off dead cells over time, the tan will gradually fade over two to five days, on average. Sunless tanners must be reapplied regularly to maintain the look you want, so consider the cost of maintaining your tan as well. 
As you read the food labels of your favorite foods, you’ll notice recommended dietary allowances (RDA) for items such as sodium, cholesterol and fat, but why isn’t there anything listed for sugar? Weight and health conscious individuals, as well as diabetics would benefit from such information. At this point no % daily values have been established, but the American Heart Association (AHA) has something to say about it. 
As flu season approaches and the H1N1 flu (Swine) infection rate increases, you may be wondering what to do about a flu shot this year. The good news is that the government recently announced the availability of an effective single-injection swine flu vaccine for adults. The bad news is that you still need a seasonal flu shot in addition to the H1N1 flu shot. The reason is that they protect against different flu viruses.
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