Exercise For Parkinson’s Disease

Posted on May 14, 2012 by Brent

 

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

 

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Lift Heavy or Lift Light

Posted on May 7, 2012 by Brent

 
Let me paint you a gym scenario that I come across daily.  A member of the gym has the goals of improved muscle tone and increased muscle mass.  They want to look like “this person” or “not like that person”.  Typically, this is common in female clients and gym members but occasionally I’ll hear it from a male client or member.  If you’re a female exerciser and you think you will get huge from lifting weights then you should stop now and read about why you will not get big and bulky like the guy on the cover of a muscle magazine.  Everyone else, read on.
 

 

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.

 

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Goat Cheese Heavenly Dream Recipe

Posted on May 3, 2012 by Brent

 

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.  

 

 

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Keys to Cancer Survivors Living Long Lives

Posted on April 29, 2012 by Brent

 

 
My guess is that everyone knows either a family, friend or has a family member or friend that knows someone who has had/has cancer.  My father developed cancer over a decade ago and was able to survive even through a reoccurrence, so naturally this topic resonates with me.  According to the most recent data from the Centers for Disease Control and Prevention (CDC) over 1.4 million cases of cancer were reported in 2007 (1).  This number includes all forms of cancer across all nationalities and includes males and females.  Unfortunately, the bad news is that not everyone that develops a form/type of cancer survives.  Over 560,000 deaths were reported from all types of cancer in 2007 (1).  However, there is great news for those who survive their bouts with cancer!
 

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

 

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Tanka Bar: The Buffalo Bar

Posted on April 27, 2012 by Brent

 

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.  

 

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Your Day Off at the Park Workout

Posted on April 17, 2012 by Brent

 

 

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!

 

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The Ultimate Key In Keeping Your Mobility During Aging

Posted on April 5, 2012 by Brent

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

 

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White Rice, Bacon & Hot Dogs

Posted on March 26, 2012 by Brent

 

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 

 

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Sleep Your Way Thin

Posted on March 19, 2012 by Brent

 

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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Stress and Weight Loss

Posted on March 12, 2012 by Brent

 

“Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.”

- Ferris Bueller


 

A quote from one of America’s favorite 1980′s films.  It’s the type of movie that when it comes on TV you can’t help but watch it no matter what point you come in at.  It’s one of the most repeated quotes of the entire movie and some people “live” by it.  What does it mean?  How about this:

 

“Life is full of stress.  If you don’t stop and try some relaxation or “me” time once in a while you could end up losing your memory.”

 

Or…

 

“Life is full of stress.  If you don’t stop and try some relaxation or “me” time once in a while you could end up gaining weight.”

 

Stress and …. oh yea, Memory Loss

 

Preliminary studies done on rats found that when they were under chronic stress it led to impaired memory function and loss (1).  The authors theorized that chronic stress impaired the memory and attention functions of the brain and that repeated stress may cause maladaptive changes in the brain.  Not to mention that cortisol, the stress hormone, has been linked with depression (1).  When released cortisol works to preserve the body’s fat stores, not willing to give them up.  Sort of like survival mode.  Bottom line:  being under constant stress is not healthy for your brain!

 

The Weight Gain Story

 

Stressed-out Susan was an executive of a start-up business that required her to work more than a 40 hour work week.  She was constantly under stress which led her body to pump out cortisol.  In order to maintain her happiness Susan began to eat more.  The more she ate the more insulin was pumped out by her body.  Because she worked so much and practiced poor time management she slept very little. This cycle continued until Susan gained a lot of weight.  The end.

 

Terrible story, but here are the important points.

 

1)  Cortisol and Insulin work together to store extra calories as body fat (3).  Stress eaters gained more weight than those who didn’t eat when they felt stressed or anxious.

 

2) Women that slept less than 4 hours a night consumed 300 calories more the next day than women who slept more (3).

 

Solution to Stress Pollution

 

Find some great ways to relax. These can include yoga, massages, reading a good book, recreational activities such as gardening, walking etc. Getting a good night’s sleep will help relieve stress and keep on track for weight loss. Not to mention that the more your on track for your goals the less stressed you’ll be!

 

Exercise is a great way to relieve stress.  Cardiovascular activity is great for brain function and helping people relax.  Weight training can be a great way to “take it out” on the weights.  The two activities together are great for weight loss.  It’s a win-win.

 

“Life moves pretty fast. If you don’t stop and exercise once in a while, you could miss it.”

 

References
1) Fiore, Kristen.  ”Constant Stress Linked to Memory Loss.”  MedPage Today.  Retrieved from http://www.medpagetoday.com/Psychiatry/AnxietyStress/31528
2) Quote from IMDB.com.  Retrieved from http://www.imdb.com/title/tt0091042/quotes?qt=qt0441210.
3) Daly, Melissa.  ”Belly Fat Be Gone.”  (March, 2012).  Health. pg. 55.
4) Image: Phaitoon / FreeDigitalPhotos.net

Image: Phaitoon / FreeDigitalPhotos.net

 

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