Researchers found that obstructive sleep apnea may be associated with increased risk of cancer (1).  Sleep apnea is characterized by low levels on oxygen in the blood as a result of intermittent breathing.  In most scenarios the easy fix would be to get a CPAP device to pump air continuous through the night.  The more difficult fix would be a intervention including fitness and nutrition components designed for weight loss.  ”The likely hero, I think, is fitness,” he (Gary Foster, PhD, of Temple University in Philadelphia) said, noting that another study has shown that even in the absence of weight loss, changes in fitness can drive changes in apnea-hypopnea index (2).  There is no time like the present to begin!

Looking for more information on sleep apnea?  Try one of these.

http://www.itamar-medical.com/WatchPAT/Patient/Sleep_Apnea.html

Disclosure:  I am not in any way shape or form telling you to stop any treatment that your doctor is recommending.  I do HIGHLY recommend discussing how an exercise program complete with a nutritional component can help with sleep apnea.  If he says exercise will not help, find another doctor.  

References

Smith, M.  (2012).  Sleep Apnea Tied to Hikes in Cancer, Death. MedPage Today. Retrieved from http://www.medpagetoday.com/MeetingCoverage/ATS/32936

Neale, T. (2011).  OBESITY: Sleep Apnea Cut With Weight-Loss Program.  MedPage Today.  Retrieved from http://www.medpagetoday.com/MeetingCoverage/OBESITY/28925.

ONE in 100 people, usually over 60, are affected by Parkinson’s (1).  The odds of winning the 540 million Mega Millions Jackpot back in March, 2012…. 175.7 million to 1 (2).  The cost to guarantee winning that lottery?  $176 million dollars.  But wait, you would need to spend that $176 million and hope no one else plays.  Now to state the obvious, there’s a greater chance for you or someone you know to develop Parkinson’s disease then to win the Mega Millions Jackpot.  There’s not many people walking around with $176 million to spend on the lottery and if they did they’d have to fight it out with all of the ticket holders, but with Parkinson’s there may be a simple task that will improve quality of life.

Photo credit: Wikipedia

A small study found that weight training over 24 months improved motor control in people living with Parkinson’s more then those performing flexibility and low-intensity aerobics (3).  During the first 6 months, both the weight training group and the flexibility group saw similar improvements.  At 12 months, 18 and 24 the weight training group continued to see improvements while the other group returned to baseline.

Take away point: A progressive weight training should be incorporated into the exercise program of someone living with Parkinson’s.  Exercise has also been associated with reducing the risk of the disease.  If you need a place to start, find a qualified health professional to assist you in creating a program that will fit you.

Parkinson’s disease may have gotten a lot of publicity due in part to Michael J. Fox being a celebrity living with the disease.  He has gone on to create a foundation, The Michael J. Fox Foundation for Parkinson’s Research, and the rest is history.  If you are reading this and you or someone you know is affected by the disease then I encourage you to visit the website and find out more information.

References

1) “Parkinson’s 101″.  (2012).  The Michael J. Fox Foundation for Parkinson’s Research. Retrieved from http://www.michaeljfox.org/living_aboutParkinsons_parkinsons101.cfm#q1.

2) Baldwin, W. (2012).  $500 million jackpot: calculation your odds.  Forbes. Retrieved from http://www.forbes.com/sites/baldwin/2012/03/29/500-million-jackpot-calculating-your-odds/.

3) Phend, C. (2012).  Pumping Iron Best Exercise in Parkinson’s.  MedPage Today.  Retrieved from http://www.medpagetoday.com/MeetingCoverage/AANMeeting/31215

Photo credit Ambro ttp://www.freedigitalphotos.net/images/view_photog.php?photogid=1499

The Dilemma: What you probably think.

 
The advice from your friend at the gym about how you should lift for muscle tone can get a bit skewed.  ”Lift light weights and lots of reps.”  This does NOT mean to put the pin on 10 lb and lift it 100 times in a row, not even break a sweat, carry on a conversation and text with your teeth simultaneously.  This also doesn’t mean pick up 1 lb pink dumbbells and curl with your friends while making happy hour plans.  I understand that everyone should exercise within their capabilities and if your unsure what they may be, then by all means consult with a professional.  The point is to maximize your efforts in the gym tosee your results faster.
 

If this is your idea of lifting weights, then you need a reality check.

The Solution: Alternate Ending

If you’re doing 3 sets of 20 reps then you shouldn’t be able to do 25, 30 or 35 reps.  If you can do 25, 30 or 35 reps then you need to increase the weight accordingly.  Not everyone has to lift heavy or should they, but they should challenge themselves within their abilities.  Some recent research suggests that lifting light weights for more reps will give you similar results as heavy weights for less reps.  This is great news for those who cannot because of their physical ability and age cannot lift heavier weights safely.  The research still found that lifting the heavier weight improved strength and muscle mass to a greater extent.  The intensity of the weight was still based off the individuals maximal ability.  Most exerciser’s maximal ability is higher than they assume.

If your apparently healthy, practice proper technique/form and your exercise program follows proper progression then increase your weight to meet the recommended repetitions.  If you are doing 20 reps, don’t do 30, increase the weight.

Do you think these women lift 1 lb pink dumbbells?  Think again and check them out GirlsGoneStrong!

References

Photo Courtesy of  chrisroll / FreeDigitalPhotos.net http://www.freedigitalphotos.net/images/view_photog.php?photogid=2140

Photo courtesy of adamr’s http://www.freedigitalphotos.net/images/view_photog.php?photogid=4061

Photo Courtesy of photostock’s http://www.freedigitalphotos.net/images/view_photog.php?photogid=2125

McMaster University. “Light weights are just as good for building muscle, getting stronger, researchers find.” ScienceDaily, 30 Apr. 2012. Web. 7 May 2012.

I was at a restaurant back in March call Harvest Seasonal Grill & Wine Bar located in Glen Mills, PA.  It is a farm to table restaurant where most menu options are 500 calories or less.  I was told it was fantastic, and that was indeed an understatement.  The group of us that had gone split this goat cheese appetizer that they had on their menu and it was so delicious that my fiancée and I had to recreate it.  So, here’s what we came up with from our memory.

Goat Cheese Heavenly Dream 

Makes 16 servings.  134 calories per serving.

Ingredients

8 oz of pure goat’s milk cheese

1 large apple of the crisp variety

1 oz of walnuts crushed

1/2 organic Whole-grain baguette (We got ours from Wegman’s)

Crofter’s Just Fruit Spread Organic Raspberry (Or similar brand)

Directions

1) Preheat oven to 350 degrees.  Slice the baguette into 1/4 pieces and line them on a cookie sheet.  Place them into the oven until they are lightly toasted.  Remove from the oven to cool.

2) Crush or smash the walnuts into tiny pieces.

3) Roll the goat cheese log in the crushed walnuts until coated evenly.

4) Place goat cheese log into an oven-safe container and put in the oven for 8 minutes or until warm.

5) Slice the apple into thin pieces.

6) Remove goat cheese from the oven.  This is where you can get fancy and make it look presentable.  Spread the goat cheese on the crostini.  Top with an apple slice and some raspberry fruit spread and voila! Low carb option would be to use the apple as the bottom instead of the crostini.  

Research suggests that including exercise and modifying your diet can enhance quality of life and even extend the life of cancer survivors (2).  ”Living a physically active lifestyle and eating a healthy diet should absolutely be top of mind for anyone who’s been diagnosed with cancer,” Colleen Doyle (American Cancer Society) said in a statement.

Here are the keys put forth from the American Cancer Society for exercise and diet.

1) Do you want to live and eat pink slime?   I didn’t think so.  They recommend a diet high in fruits and vegetables, whole grains, fish and poultry.  Avoid processed foods because “you are what you eat, eats“.

2) Reach for the stars.  Once you become disease free begin setting lifelong goals for physical activity and healthy diet.  Setting goals that are SMART allow you to achieve success.

3) You like to move it, move it.  The evidence for exercising both during and after treatments.  In most cases, exercise can improve function and quality of life.  The exact amounts of exercise should be decided upon with a medical professional and followed up by a health and fitness professional.

4) Obesity strikes again.  The American Cancer Society implies that by managing weight you may reduce the risk of reoccurrence.  How do you manage weight?  See numbers 1 through 3!

5)  When to not exercise in the public arena.  If you have a compromised immune system you should stay away from public pools and gyms until immune system returns to normal.  Also, chlorine filled pools should be avoided by anyone receiving radiation treatment.  

Don’t let cancer slow down your entire life.  Keep a positive mind set.  Focus on relaxation techniques.  You do not have to wait until tomorrow to have your diet and exercise modifications happen.  Always remain positive.

References

1) Centers for Disease Control and Prevention (2007).  [Integrative Atlas, Graph Illustration & Table US Cancer Statistics 2007] .  US Cancer Statistics Incidence & Death Rates Access from CDC.  Retrieved from http://apps.nccd.cdc.gov/DCPC_INCA/DCPC_INCA.aspx

2) Fiore, K.  (2012).  Exercise, Good Diet Key for Cancer Survivors.  MedPage Today. Retrieved from http://www.medpagetoday.com/HematologyOncology/OtherCancers/32366

Photo courtesy of digitalart / FreeDigitalPhotos.net Retrieved from

Image: digitalart / FreeDigitalPhotos.net

 

]]> http://bodybybrent.com/exerciseandcancer/feed/ 2 http://bodybybrent.com/tankabar/ http://bodybybrent.com/tankabar/#comments Fri, 27 Apr 2012 15:38:39 +0000 Brent http://bodybybrent.com/?p=1075 Continue reading →]]>  

Winning & The Great Snail Mail

I don’t know how you feel about receiving mail that is not your typical “pre-approved credit card application” or “consolidate your debts now”, but I think it’s fantastic!  The other feeling that is beyond describable is winning.  Put these two together and the outcome could only be fantastically indescribable.  I was recently the recipient of a package whose contents could only been something special.  I ripped open the top half of the bubble wrap mailer and unto my eyes appeared to be magic… buffalo bars!  These were sent to me from Tanka Bar as a winner of one of their contests.

 

 

First of all, I must say that the company’s meaning is sums up their products.

 

To “Be Tanka” means to live your best life: in harmony with your spirit and with the earth. We created Tanka products to help you do just that. 

 

To live your best life you must eat only the best foods and ingredients.  Tanka Bar provides minimally processed snacks that are gluten-free, hormone free, MSG free and nitrate free.

 

Secondly, the snack size is perfect.  70 calories available in either regular or hot and in bar, stick or bite size.  Not to mention that it’s bison meat which has less fat with the same protein content that will leave you satisfied!

 

Finally, the taste that these bars have to offer is phenomenal!  They really got the flavoring right and the added cranberries are just enough to sweeten the deal.  The bison meat is juicy and has a fantastic jerky taste.  The ‘hot’ version isn’t over the top with heat. It has just enough spice to let you know it’s there but doesn’t feel like you just took a shot of tabasco.

 

I highly recommend these Tanka Bar Buffalo Bars.  Think of it as treating yourself.  You can buy their products online for a reasonable price.

 

Disclaimer:  Body By Brent LLC is not in any way shape or form endorsed or paid by Tanka Bar.  The products that were received by Body By Brent LLC were from an online contest and the views aforementioned are not representative of anyone else besides Body By Brent LLC.  

 

]]> http://bodybybrent.com/tankabar/feed/ 0 http://bodybybrent.com/dayoffatthepark/ http://bodybybrent.com/dayoffatthepark/#comments Tue, 17 Apr 2012 15:03:18 +0000 Brent http://bodybybrent.com/?p=1066 Continue reading →]]>  

 

Bathing suit and bikini season is right around the corner.  Are you going to be ready?  If you’ve made excuses up to this point in your life then your fooling yourself.  The weather has been absolutely beautiful over the last week and I’ve tried to get outside and take advantage of it as much as possible.  I went to Peace Valley Park, conveniently located in Central Bucks County.

 

This was a change of pace workout that I would suggest to try when you have a spectacular day and plenty of time as the lake is 6 miles long.  Don’t forget to wear sunscreen and protection and to stay hydrated.  Here’s the workout!

 

 

Walk, jog or run the lake.  Every time there is a park bench stop and do the following:

 

10 push ups

10 dips

10 squats

10 crunches

 

Enjoy the weather!

 

]]> http://bodybybrent.com/dayoffatthepark/feed/ 0 http://bodybybrent.com/ultimateagingkey/ http://bodybybrent.com/ultimateagingkey/#comments Thu, 05 Apr 2012 17:22:54 +0000 Brent http://bodybybrent.com/?p=1060 Continue reading →]]>

How would you like to be active during your retirement?  You should be entitled to cash in on all of that free time by doing the activities that you’ve dreamed of during all of your working years.  You should be able to play tennis, go hiking, golf and enjoy your family. With the potential of no outside financial support (social security & government) the average age of retirement is going up and up.  Wouldn’t you like to enjoy those years to the fullest extent?

 

401K For Your Body

A study conducted on aging found that weight loss and increased physical fitness resulted in halving the risk of losing ability.  Griffin P. Rodgers, M.D., director of the NIH’s National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) stated, “These findings add support to making lifestyle changes that improve health and reduce disability…”  He goes on to say that these changes provide “a good return on investment.”  That’s exactly what increased physical fitness and weight loss is, an investment.

 

Here’s the Nitty Gritty

Here’s the information that people usually overlook.  Like the booklet the insurance company sends you outlining your benefits and what’s covered.  So pay attention.

 

• There were 2 groups in the study.  Group 1 achieved weight loss through calorie reduction and increased physical activity.  Group 2 attended meetings intended to educate participants and provide social support.
• Assessments included (but not limited to):
• Running
• Lifting heavy objects
• Pushing a vacuum cleaner
• Playing golf
• Climb stairs
• Bend, stoop, kneel
• Walk a mile/walk a block
• 4 years passes and Group 1 was 48% less likely to develop a mobility related disability.
• Group 1 also reported higher ratings of improved mobility than Group 2.

 

Bottom Line:  Reducing weight and improving physical fitness, when done correctly, will allow you to lead a higher quality of enjoyable life that includes both activities of daily living and recreational activities.

 

References

NIH/National Institute of Diabetes and Digestive a. (2012, March 30). “Weight Loss And Increased Fitness Slow Decline Of Mobility In Adults.” Medical News Today. Retrieved from
http://www.medicalnewstoday.com/releases/243524.php.

Photo courtesy of  photostock / FreeDigitalPhotos.net http://www.freedigitalphotos.net/images/view_photog.php?

Photo Courtesy of Ambro / FreeDigitalPhotoes.net Image: Ambro / FreeDigitalPhotos.net

 

]]> http://bodybybrent.com/ultimateagingkey/feed/ 0 http://bodybybrent.com/whitericebaconhotdogs/ http://bodybybrent.com/whitericebaconhotdogs/#comments Tue, 27 Mar 2012 02:11:40 +0000 Brent http://bodybybrent.com/?p=1053 Continue reading →]]>  

Will you have brown or white rice with that?

 

 

I’ll be the first to tell you that white “sticky” rice is absolutely delicious when paired with Chinese, Thai or Indian food.  This rice is fluffy and fun.  However, this rice is stripped of all of it’s nutrients from processing leaving it naked of health and high on risk.

How high a risk you may ask?  How does 27% higher risk of developing Diabetes (1).

 

The study examined an Asian population whose diet mostly consisted of white rice and found a dose-response relationship between white rice consumption and risk for diabetes.  That means that the more white rice they ate it put them at greater risk for developing diabetes.  Each additional serving of rice increased the risk by 11%.

 

Now go take a break, find a box/bag of white rice, grab your measuring cups and measure ONE serving of rice.  How many of those have you or do you eat?  You can do the math.

 

Take away point:  Higher glycemic, more processed foods will also be a much poorer choice then raw, less processed ones.  As always, moderation is the best diet.  

 

Hot Dogs, Bacon & Other Cured Meats

 

 

 

 

 ”I find the pastrami to be the most sensual of all the salted cured meats.”

Vivian (Seinfeld Episode #904)

 

 

 

If you or someone you know has COPD (Chronic Obstructive Pulmonary Disorder) then you should let them in on this news.  If they over-consume cured meats such as hot dogs and bacon they may not be helping themselves any.  A study examined patients with COPD and their cured meat consumption and found those who ate more than 1 servings of the cured meat a day were twice as likely to be readmitted to the hospital (2).  Most patients that were readmitted were males (93%).  No surprise here right?  Because bacon and hot dogs are “manly meat”?  

 
Take away point:  Cured meats may complicate pre-existing conditions such as COPD. Be certain to check with your doctor to find out more.
 

1) Fiore, Kristen.  (2012).  Diabetes Risk:  White Rice Joins White Bread.  MedPage Today.  Retrieved from:  http://www.medpagetoday.com/PrimaryCare/Diabetes/31673.

2) Neale, Todd.  (2012).  Hot Dogs, Bacon May Worsen COPD.  MedPage Today.  Retrieved from: http://www.medpagetoday.com/Pulmonology/SmokingCOPD/31537.

Photo courtesy of John Kasawa / FreeDigitalPhotos.net http://www.freedigitalphotos.net/images/view_photog.php?photogid=2436 

 

]]> http://bodybybrent.com/whitericebaconhotdogs/feed/ 0 http://bodybybrent.com/sleepyourwaythin/ http://bodybybrent.com/sleepyourwaythin/#comments Tue, 20 Mar 2012 01:58:44 +0000 Brent http://bodybybrent.com/?p=1045 Continue reading →]]>  

Think getting one hour less sleep make a difference?  Think again.

 

 

The downside of not getting enough sleep is multi-faceted.  Previous posts have shown the increased risks of little to no shut-eye and here yet again I have more problems for those who choose not to sleep!  The list of excuses as to why you can’t find time for sleep is probably similar to those for exercise.  I’m guilty of missing sleep because of poor time management.  I have a tendency to do many things at one time and get little or nothing done on all of them, so I’ll stay up later to finish everything and sacrifice sleep.

 

A sleep study showed that losing 1 hour and 20 minutes of sleep led to 550 calories more being consumed (1).  The more time that your up could equal more time to eat.  They also found that activity levels didn’t increase even though sleep time was down.

 

The bottom line is…

 

That losing sleep will affect the way your body functions and you need to evaluate the quality and quantity of your sleep if you want to achieve your fitness and health goals.  For tips on how to improve your sleep habits and restore your health click here.

 

1) Phend, C.  (2012).  Calorie Intake Rises As Sleep Time Drops.  MedPage Today.  Retrieved from: http://www.medpagetoday.com/Cardiology/Prevention/31663.

2) Photo courtesy of David Castillo Dominici / FreeDigitalPhotos.net http://www.freedigitalphotos.net/images/view_photog.php?photogid=3062

 

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