Life’s Little Changes – The Fat vs Muscle Factor

It is a known fact that as we age our bodies change.  Starting around the age of 45 we start to lose muscle mass at a rate of approximately 1% per year.  Although this doesn’t sound like a big deal, it really is.  The reason being is because at the same time our bodies are starting to lose muscle mass, most people are starting to gain weight.  The average American gains 1-2 pounds of weight per year as they age.  Again that doesn’t sound like a lot but if you average that over 10 years, you have gained 15 pounds! 

Let’s look at that.  Muscle is about 18% denser than fat.  In other words, think about weight verses volume.  A pound is a pound but the amount of space one takes up verses the other is the key factor.  For an extreme example think about the weight of one pound of feathers verses one pound of brick.  Since the brick is so much denser, it would take up much less space than one pound of feathers would.  You get the point?

So, if muscle is 18% denser than fat and we are losing mass yet gaining weight what do you think we really gaining?  Fat, of course.  Our bodies are either staying the same size or, in many cases getting physically bigger.  Consequently our ratio of muscle to fat is changing dramatically.

Less muscle means less strength thus decreasing our ability to do even the little things.  I met a woman who could no longer carry her own groceries into the house because they had become too heavy and she was not very old!  Verses the woman who still lifts weights at 68 years old, looks fabulous and carries just about anything and everything she wants.  Big difference.  This doesn’t even address the bigger picture of doing the fun things.  I have a 77 year old friend that plays tennis like no body’s business.  She competed in a league a few weeks ago, played for 3 hours to win the overall competition, and she was playing against women in their 50’s.  Now that’s living!

A decrease in muscle mass does not only equate to less strength.  With less muscle, a decrease in bone density rises thus leading to the potential for osteoporosis.  In addition studies have shown that an increase in strength can:

• Result in a decrease in arthritic pain[1]
• Improve balance and flexibility
• Assist in balancing blood glucose levels
• Have a positive impact on our emotional being
• Strengthen the heart
• And much more

So let us start by figuring out our own ratio of body fat to lean muscle.  There is a means of measuring this called the Body Mass Index or BMI.  BMI is a comparison of your height to weight.  This formula is being used more and more in the medical field and yet it is not necessarily an accurate way to measure body fat, in my opinion.  Take the individual who is very muscular and consequently quite lean.  They will come up on the BMI chart as having too high of a body mass index for their size.  Again this is because of the fact that muscle is so much more dense than fat.  A very small person, with a body fat of say 15%, will appear fat on with this measurement.  Or the body builder that is 5’6” and weighs 240 pounds.  His body fat may be around 12% and yet on a BMI chart he will show up obese.

A better way to determine the ratio is through actual measurement of body fat.  This can be done at a gym by using calibrators where skin is lifted from the muscle and measured on various parts of the body.  It can also be done in a pool by measuring how fast you sink; supposedly a better way and yet not too easily found.  For those of you that don’t have access to these kinds of measurements, I did find a source online that seems pretty accurate.  Simply go here to take that test  

Once you have this information you have the power to change it.  Rather than think, ‘I’m doomed!’ it is time to think positive.   It means you have an opportunity to make changes that can have an incredible impact on your health, your future and how to enjoy the balance of your life.  An Encore Life.  How great is that?

As time goes on and the kids are grown, there is more time to focus on ourselves separately and together with our partners.  It is a time to engage in new endeavors.  To think outside the box.  To explore things that we might have thought about in the past but just didn’t have the time to try.  It is time for an even better life!

Building muscle requires resistance.  When a muscle is challenged physically it puts stress on the bone.  The bone in response creates additional osteoblasts or cells that produce more bone.  The process is known as the piezoelectric effect.  Greater stress = more cell production=denser bones.  And, as mentioned, this is an excellent way to prevent osteoporosis.

Not only will that additional muscle strengthen your bones but it will increase your basal metabolic rate or BMR.  This is the basic amount of energy needed per day to function.  Additional muscle mass = higher BMR = additional calories burned.  Therefore a person with a higher ratio of muscle to fat can and actually needs to eat more.  Now isn’t that a great thing!  Of course what we eat is important as well.  To create these positive changes requires a blend of exercise and diet but for the purpose of this article let us focus on the exercise portion.  The diet will be addressed in a future article.

For now, let us take a look at the ways in which we can increase our muscle mass.  Of course there is the obvious – going to the gym to lift weights.  This is a great way and works fantastically for some.  For others this sounds like a death sentence!  Here are some additional ideas that can be really fun, give you a cardiovascular workout as well and offer resistance training:

Hiking Outdoors is good for the body, mind & soul!

Hiking up and down hills (my personal favorite).  Although this doesn’t address the upper body it is great for your legs and hips.  You would need to supplement with some upper body training.

Just started doing this... wow what a workout & so fun!

Rowing.  This fun sport actually uses both your upper body and (to my surprise) a great deal of legs.  Overall it can really offer resistance as well as cardiovascular fitness.

Ok I'm not there yet... you?

 

Yoga can be a good form of resistance training, expecially the more challenging types such as Ashtanga Yoga.

Doesn't this look fun!

Taking classes such as certain forms of dance, boot camps and so forth.

Why not?

Kayaking.  This is more for building upper body strength but it is fast-paced and fun!

This is great to do indoors as well.

Rock Climbing.  Now this one might really take you to a new place!

This is used by all ages.

Even the Wii Fit can offer those that want to stay inside a great workout.

These are just some ideas.  Play around with different types of activities that you enjoy and see if it fits into a strength or resistance training category.  Do not buy into the, ‘well I’m getting older…’ mentality.  Step out and up and make tomorrow even better than today!  You will be amazed at just how much you can change your body and fitness level!  We are only limited by our imagination so be creative, build muscle and head towards a more dynamic, healthy future! 

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[1] Study at Tufts University

Strong Kids Healthy Kids

How healthy are your children?  Are you finding that they are starting to gain more weight than they should?  What activities are your children involved in?  Do you find they are pretty active and yet are still starting to get heavy?

Children are our future and how healthy they are today will have a direct impact of how healthy they become as adults.  There is an alarming rise in obesity amongst children.  In fact, childhood diabetes in not only on the rise but it is growing daily.  This will lead to additional health issues such as cardiovascular disease, immune issues and much more.

Now is the time to start having a positive impact on your child’s health!  You can start by learning about the benefits of building muscle through weight training for your children.  Fred Hahn, the author of Strong Kids Healthy Kids, will speak to you about the studies done and how to incorporate weight training into your children’s lives.  Not only will your kids love it but so will their bodies.

LISTEN TO THIS PODCAST titled “Adolescent Obesity & Fitness” to learn how to start having a positive impact on your kids health.

For more on kids, GO HERE.

TV – OBESITY AND HEALTH

Last week there was a statistic in the Daily Camera about the number of hours people watch TV on average per month.  The number astounded me… 151 hours!!!  That equates to about 5 hours per day!  I just can’t imagine.  Not only can’t I imagine, but it has gotten me thinking about the inundation of commercials this puts into our brains.  These commercials teach us about eating fast food and taking lots of medications.

When I was in nutrition school in NYC, we had a speaker talking about commercials.  Although I can’t remember who exactly it was, the impression he left has not gone away.  Basically what he presented was how commercials lure you into thinking that your life is not complete.  Companies present you with these idyllic lifestyles, showing people that are healthy and happy.  They then indicate this would not be the case if it weren’t for a certain drug or food that the people in the commercial are consuming. 

Whether we like it or not, this gets into our subconscious and we start down the path to finding this nirvana that only comes with something outside of ourselves.  It is a wonder we are overweight, obese, taking too many medications and generally not healthy?  Think about it.  

How many hours a day do you watch TV?  What do you gain from it?

I would like to challenge you.  Buy a little notebook.  For at least one week, write down how many hours a day that you sit in front of the tube.  Record the shows you watch and mostly record what is being advertised during that time.  Then, do the following:

• Ask yourself if the show stimulated your brain in some healthy way. 
• Watch how much you respond to those commercials. 
• Do you get hungry for some fast food that would have never crossed your mind had you not seen an advertisement for it? 
• More than that, do you respond? 
• Do you go out and eat some junk food that not only doesn’t fulfill you but supports you being less than healthy?
• Last, do you find yourself thinking that “If only I took that medication I too would feel better!”

Is this the way you want to live your life?  Do you want someone else influencing you what to eat and what medications you are told you need to take?

I believe this process will help you to take back control of your own life.  Once you see how much marketing can influence your thoughts and actions you may choose to do something different. 

Start making a list of things you can do that stimulate your brain, offer you exercise, make you notice the amazing world around us, and provide you with a social setting where you can have great conversation rather than all just staring at the tube together.  Once you have your list, start implementing some of those things into your evenings and weekends rather than watching television.  I think what you will find will be a richer, more rewarding life that provides you with healthy alternatives to the dreaded marketing gurus on TV!

Fantastic Topping for Chicken, Veggies or Eggs!

Mushroom & Onion Saute

Here is another idea for putting on top of those fluffy scrambled eggs.  You could also put this on top of  grilled vegetables or baked chicken to add delicious flavor and more nutrients.

Ingredients:

1 TBSP       Butter

½                 Purple Onion, chopped

¼ lb            Mushrooms, chopped (I used trumpets as they have a nice thick texture.)

¼ C             White Wine

1 TBSP       Sun Dried Tomato Pesto

1.5              Chipotle Peppers in Adobo Sauce, chopped fine

2 tsp          Crème Fraiche or Greek Style Yogurt

½ bunch   Cilantro, chopped

2 oz            Feta Cheese, crumbled

½                 Avocado, sliced

Salt & Pepper to taste

Preparation:

Melt butter in medium skillet over medium heat.  Add onion and mushrooms and sauté for 2 minutes.  Add white wine, pesto, chipotle pepper and crème fraiche.  Continue to sauté until the vegetables are cooked, approximately 4 more minutes.  Just before serving stir in the cilantro.  Sprinkle the feta on top of the eggs, chicken or grilled vegetables.  Top with this mixture.  Finish with the avocado slices nicely presented on top.

Serves 2

Whole Grains, Are They Really a Health Food?

ARE YOU A CARBOHYDRATE JUNKIE???

Carbohydrates such as pasta, bread, cereals, and all sorts of grains have been a part of our diet for a long time.  In fact, for many people, these foods have not only become a staple but a major portion of a daily diet.  Is this a good thing?

I am excited to bring to you a new source of information – the podcast.  On a regular basis I will have professionals bring you information that you can download and listen to whenever and wherever you have time.  It’s free and a great way to take in information.

This series is starting with Dan Butterfield.  Dan has been involved in health and nutrition for many years and has studied extensively.  As new research has come about, Dan has altered his own diet to support a healthier and healthier way of living.  In this first podcast Dan will be speaking to you about grains and their role in the diet.   To many of you, this information may be new and seem like a big deviation from your current diet.  I strongly suggest you listen to the podcast several times and really try to apply the knowledge Dan is providing you with. 

I know for myself, gradually I have changed the way I eat especially the quantity in which I consume carbohydrates such as pasta, bread, and many grains.  Over the last several years, I have lost about 8 pounds, have less bloating and digestive problems and find my energy levels are more equal throughout the day.  You may too. 

Go here to listen to Dan’s podcast.  It may make you feel better as well!

To your health,  Julie

August Cooking Tip – Still Hungry After Dinner?

The other night I made a meal totally of vegetables.  Even though it was tasty, we were both hungry shortly after.  I decided to test something I knew about but never actually tried…

I cut up a Pink Lady apple.  We both ate half and soon after the feelings of hunger were gone. 

Amongst the many benefits of apples, they are low in calories, a great source for pectin, fiber and nutrients.  The fiber slows down the digestive process leaving you feeling full longer where the pectin is great for digestion and an excellent intestinal regulator, in other words it promotes healthy intestinal flora and supports normal colon function.

Apples also contain two acids – malic and tartaric – which inhibits fermentation in the stomach thus making it one of the easiest fruits to assimilate.  They help to ease thirst as they are moistening.  Especially green varieties are beneficial in that they cleanse the liver and gallbladder.  Last, apples are high in flavonoids which help in the reduction of heart disease.

So, next time you are still hungry after dinner or are used to snacking later in the evening, why not try one of natures’ amazing  creations?   THE APPLE

Cooking for Health, Nourishment, Relaxation and Connection. Why I Love to Cook!

Quote from the New York Times Magazine, August 2, 2009:

“The more time a nation devotes to food preparation at home, the lower its rate of obesity.  In fact, the amount of time spent cooking predicts obesity rates more reliably than female participation in the labor force or income.”

Why I love to cook!

I love the creativity of it all.  I get to think – but not too hard – what I could make that is delicious, pretty easy, will impress my friends and family and be healthy. 

I grew up with 2 working parents and although Mom prided herself in making home cooked (sort of) meals, they weren’t always that tasty and mostly had one spice ingredient – Lawry’s salt.  Now I have to give her credit for her efforts but she wasn’t my inspiration.  I ended up being friends with my sisters’ best friend.  I was 16 and she was 21.  Her name was Louise and she was a great cook.  In looking back, I can still hear my Mom say, ‘when did you learn to eat that?’  The ‘that’ included (now) staples like garlic, onion, spices, herbs, and so forth.  All I could ever tell Mom was ‘Louise taught me!’

From there I got into health food – that tasteless, no salt, old dried out herbs kind of food.  I stopped using salt, stopped cooking in aluminum pans, and stopped storing in plastic in the ‘80’s.  Now most of this thought pattern has continued but I have to say I sure have learned how to make food tasty!  At that time I was quite proud of what I cooked but anyone who ate it suffered!  I didn’t know this until about 6 years ago when I made a meal for my sister.  She wasn’t feeling well and laid down for a nap.  Upon awakening she came into the kitchen to see what smelled so good.  (You see she, my brother and I were together, just the 3 of us, for the first time in 18 years!)  I can still hear her remark about those bad meals she and her family had to eat when I cooked for them all those years ago.  I had no idea!

Well, she opened the oven and exclaimed, ‘oh, a whole chicken!’  I kind of looked at her and said, ‘yea, so?’  To think that she was a stay at home mom turned stay at home grandmother and yet she hadn’t cooked a whole chicken in years.  Instead she had the illusion that cooking whole things like a chicken was time consuming and difficult.  The result was that she mostly cooked things like potatoes from a box, reheated a ham, vegetables from a can or frozen package.  Things like that.  On the other hand, I have been working full time and managing a house for 26 years (at that time).  Obviously we had taken different paths on our lives.

Fast forward to today, 6+ years later and I have grown into a better, more self-confident cook.  But let’s not go there just yet…

The true credit for my initial cooking ability came from my friends Jan and Jeff.  I met them in the late ‘80’s when I was working for them in Hawaii.  We became fast friends and I had the pleasure (both socially and gastronomically) of sharing many meals with them.  They both cooked and did so mostly together.  It was, along with a martini, a social event; a place where they would come together after a long days work to catch up, share their day.  This was an experience completely new to me and I loved it.  It opened my eyes to not only cooking but a wonderful way of engaging.  I was hooked and, although single, wanted it to be a part of my life.  I truly enjoyed the connection and delicious rewards that came with the experience.

I left Hawaii in 1990 to move to Colorado and pursue a new career – one as a massage therapist.  Among the many things I brought with me was that fantastic, mouth watering joy of cooking great food and sharing it with friends.

I have continued to do so and have added a great dimension – a partner – a man that is vastly interested in the senses, including taste, and is appreciative of my cooking.  It has enabled me to be more creative (and less neurotic about precise measurements in recipes) and more risk taking.  I put together dishes based on nothing more than an idea and what I have available.  The results?  Mostly I end up with really yummy dishes.  Do I still read and try recipes?  You bet!  They give me inspiration to be more creative.

Why I’m telling you all this is because of a concern for where our society is heading.  I am reading more and more about junk food, fast food, pre-packaged food all dominating what we put in our mouths.  Pre-packaged food started in the ‘50’s.  It was marketed as the ‘new way’.  The unfortunate thing is along with it has come a tremendous increase in obesity (fact) and a decrease in communication and relaxing with each other while eating, in my opinion.

The obesity stems from foods that are low in nutrition and high in (bad) fats, sugar, and salt.  These are all ingredients that, in big enough quantities, can mask the disgusting taste of the other cheap denatured ingredients.  It is a sin!  What has made us rise above other animals is our ability to prepare and cook foods, our ability to plan, store, and create meals that enable us to spend time being together (and working) rather than grazing or hunting our time away.  It has provided us the luxury of sitting down, eating and connecting with fellow human beings.

Now I realize people will argue that we still do this while inhaling a meal together at McDonalds but is it really the same?  I think not.  Not only are we missing out on the nutrients but the care, love and pride that goes into a homemade meal.  We are feeding our guts but are we really nourishing any part of our selves?  As for the ‘I don’t have time’ concept, I don’t buy it.  I continue to work full time and manage a house yet I also cook about 80%-90% of the meals.  And they are meals that are healthy, focused on local growers, very nutritious, easy to make and delicious.  This is not to say I don’t enjoy going out to eat but it makes it a special occasion and it allows me to afford to go somewhere that is healthy.

My goal is to introduce you… entice you… encourage you… and to offer you meals that will take you down this fun rewarding path.  Oh and there are some side benefits – you will feel physically better, have more energy, possibly lose weight (if you need to), and save money!  Now what can beat that?

Try out the recipes on my website.  Meanwhile I am putting together an eBook titled 30 Meals 30 Days that will offer you a variety of dinners so you won’t have to plan a thing.  There will be a list of ingredients to keep on hand in your kitchen, a weekly shopping list, and short videos to show you just how easy healthy cooking can be! 

Check back regularly for the launch of the eBook or sign up for our mailing list (no I will not give your name to anyone!).  If you choose to sign up, I will let you know when it is available.  Meanwhile, eat healthy and share good food and great conversation with your friends and family!