Q & A: How Often Should You Workout?

Q: How often should I workout?

...is it better to work out more days per week for shorter intervals or fewer days per week for longer intervals?

A: The answer to your question really depends on your personal preference and the type of exercise. When patients ask me what’s the best kind of exercise, my answer is always: “Whatever type of exercise that you will do on most days of the week.” In a nation of couch potatoes, suggesting that people find whatever kind of exercise works for them is sound health advice.

Major health agencies such as the Centers for Disease Control and Prevention and the American College of Sports Medicine (ACSM) recommend that for good health and to reduce risk of chronic disease, adult Americans should participate in moderate-intensity aerobic (or cardio) exercise (such as brisk walking) for at least 30 minutes on 5 or more days of the week or vigorous-intensity cardio at least 3 days of the week. So the frequency really depends on the intensity that you choose to gauge your exercise bout. What’s more, research has shown that the 30 minutes can be cumulative, meaning it will be just as effective if you choose to divide the 30 minutes up into 10-minute bouts.

Aerobic exercise is not the only type of exercise that you need to try and fit in. The ACSM also recommends weight training exercise (8 to 10 different exercises and 9 to 12 repetitions of each exercise) 2 days a week. Weight training exercise is essential for enhancing muscular strength and endurance, helping to prevent the decline of muscle mass (and metabolic rate) that accompanies aging, and promoting bone health.

Posted by Dr. Janet Bond Brill

Recipe: Bean Quesadilla

Fast, easy and tastes great!

Food weight: 4.0
IngredientsYield: 4 servings (serving size: ¼ of recipe, 242 grams or ~ 1 cup filling)

1 teaspoon olive oil
2 cloves chopped garlic
½ cup chopped onion
1 (15 ounce) can black beans, rinsed and drained
½ red pepper, chopped
½ pound frozen sweet corn kernels
3 plum tomatoes, chopped into small pieces
¼ teaspoon salt
¼ teaspoon pepper

For the filling:
In a large skillet, add olive oil, onion and garlic and sauté over medium high heat until onion is translucent and is lightly browned. Add beans, red pepper, tomatoes and corn and heat until mixture has warmed and corn has defrosted (about 5 minutes), stirring occasionally.

For one quesadilla:
¼ cup shredded cheddar cheese
1 large 100 % whole wheat flour tortilla
Taco sauce, optional

DirectionsTake one large flour tortilla, add ¼ of bean mixture and top with ¼ cup shredded soy cheese. Roll tortilla and heat in microwave for 30 seconds until cheese has melted. Top with your favorite taco sauce and enjoy!

Two Tools to a Healthy Weight

Food Journal

“I forgot all about that Danish before I polished off the French fries.”

Quick! Tell me everything you ate over the last week! No? How about the last 24 hours? Your last meal?

Many of us can barely remember what we eat in a single day, let alone the amount of water we consumed, or whether or not we ate an adequate amount of fruits and vegetables. Keeping a food journal where you record everything you eat or drink (including water) will keep you honest with yourself, and help you identify your strengths and weaknesses in your diet. For those who have emotional attachments to food, recording your emotions, and even the events that preceded your emotional reaction, can have a profound effect on curbing comfort eating. If you are lost about how to create a food journal, you can search the internet for templates, or find beautiful pre-made food journals at bookstores and online.

Portion Knowledge

Knowing what an ounce of potato chips actually looks like in your hands (about a single, rounded handful) will keep you from scarfing down half a bag and calling it an ounce – it may also prevent those of you self-punishers from beating yourself up when you realize that you only had about 300 calories, and not the 600 that you imagined.

Portion size knowledge also makes the scary concept of 5 servings of fruits and vegetables seem less daunting when you discover that 1 medium apple is a serving size, and 1 serving (2 cups) of raw leafy greens fits in both of your palms placed together.

Coupled together, documenting what you eat in a food journal and knowing correct portion sizes will help you monitor what you eat, exercise self-control, and master the art of a balanced, nutritious, and rewarding diet.

How to Stay Healthy While Traveling

There is little worse than planning a long-awaited vacation only to find yourself getting sick during that intended fun time. It takes months to plan a lengthy trip, and when you become ill somewhere along the way it can ruin your time and memories.

Instead of sightseeing or lying on the beach, you are in your room, alone and unable to do what you want. Given the need to avoid illness on a trip, it is a good idea to look at a few tips on how to remain healthy while traveling.

It is actually fairly easy to stay healthy on vacation. You need to plan. Before you depart, check the climate so you pack the right types of clothing. You certainly don’t want to be stuck in a blizzard without a coat, gloves, and a hat, so travel prepared by knowing the predicted weather at your destination.

Additionally, research the particular area in which you will stay to learn whether there are drinking water restrictions. You’ll find that many people who travel to other countries wind up in bed with “Montezuma’s Revenge.” It would not be a bad idea to buy bottled water when you are in any country other than your own simply based on the fact that you do not know the contaminants in other nation's water supplies.

Another important tip is to consider what you are eating. Granted you want to splurge a bit, but it is vital that you keep your dietary restrictions prominent in your mind. It is no different with other foods that don’t sit well with you. Just because you are in a different location doesn’t mean you can dramatically change your eating patterns without unhealthy consequences. This includes overeating -- a common practice while on vacation.
Lastly, don't neglect to bring any medications your doctor has prescribed for you. In another country, it will likely be more complicated acquiring a dosage that covers your visit time.

If you follow these basic recommendations, you will likely remain healthy and enjoy your time away from home.

Recipe: Slow Cooker Turkey Chili

Looking for something quick and easy? This turkey chili recipe can be thrown in the slow cooker in the morning and be ready for you when your workday is over!

• Food Weight: 4.0
• Yield: 6 Servings
• Nutritional Information Per Serving: Calories: 378, Fat: 5 g, Cholesterol: 38 mg, Sodium: 685 mg, Carbohydrate: 46 g, Dietary Fiber: 15 g, Sugars: 8 g, Protein: 39 g

Ingredients:

· 1 tablespoon extra virgin olive oil
· 1.25 pounds ground turkey breast
· 1 28 ounce can no salt added crushed tomatoes
· 2 (16 ounce) cans dark red kidney beans, drained
· 1 (15 ounce) can black beans, drained
· ½ medium onion, chopped
· 2 tablespoons chili powder
· 1 teaspoon red pepper flakes
· ½ tablespoon garlic power
· ½ tablespoon ground cumin
· 1 pinch ground black pepper
· 1 pinch ground allspice
· salt to taste, optional

Directions

Heat oil in a large skillet over medium high heat. Place turkey in the skillet and cook until evenly browned. Coat the inside of a slow cooker with non-stick spray. Mix together turkey, crushed tomatoes, kidney beans, black beans and onion. Season with chili powder, red pepper flakes, garlic powder, cumin, black pepper, allspice and salt.

Cover and cook 4 hours on High (or 8 hours on Low).

Serve hot.

Serving suggestions: top with shredded cheddar cheese, serve over brown rice and a side of baked tortilla chips with salsa. Add a dark green, veggie-packed side salad and you have a super-healthy meal in minutes.

Strengthen Your Core

Did you know that the area known as the "core" is made up of 29 muscles? Your body's core is where all the movement in your body originates, so it shouldn't be surprising that a strong core offers a host of health benefits, not to mention how sexy a flat, toned stomach is. Ready to enjoy a more stable center of gravity, increased protection and bracing for your back, better posture, and a more stable platform for virtually any activity? Get started with these core strengthening moves, and you'll be on your way to a healthy core without having to do a single crunch:


Boat pose: Build abdominal strength with Navasana, or boat pose. From a seated position, raise your legs up to a 45 degree angle. Your torso will naturally fall back a little, but don't let your back collapse. Instead, focus on making a "V" shape with your body. Next, raise your arms out in a straight line with your shoulders, reaching strongly out with your fingers. Start by holding the pose for 10-20 seconds, eventually working up to holding it for a minute. Then, with an exhale, release your legs and sit back upright on your inhale.

Bridge pose: Start on your back with your knees bent and your feet hip-width apart, arms resting at your sides. Then, using your ab muscles, lift your hips as far away from the ground as you can. Keep your thighs parallel and your head, neck, and shoulders on the floor. Hold for 15 counts before returning to the floor. Repeat three to five times.

Upward facing dog: Lie on your stomach with hands directly under your shoulders. Then, press the tops of your feet into the floor while pushing your hands down into the floor and lifting your body upward, straightening your arms. Keeping your mind calm and your shoulders relaxed, breathe in and out while you hold upward dog for 40 counts.

Recipe: Wild Rice with Pecans

Nutrition Together recipe of the week!

Food Weight: 3.0

IngredientsYield: 8 servings (serving size: 1/8threcipe, 229 grams or ~ 1 cup)

1 cup wild rice, uncooked
5 cups reduced sodium chicken broth
1 cup pecan halves shelled
1 cup golden raisins
¼ cup fresh mint, chopped
Grated rind of one large orange
½ cup green onions, thinly sliced
¼ cup extra virgin olive oil
1/3 cup orange juice
¾ teaspoon salt
½ teaspoon freshly ground black pepper


DirectionsWash and rinse rice thoroughly. Place rice in a medium size saucepan and add chicken broth. Bring to a rapid boil then turn heat down and simmer for an additional 45 minutes, uncovered. Stir occasionally and check to make sure rice is not too soft. Drain rice and transfer to a large bowl. Add in remaining ingredients and toss gently. Refrigerate for one hour then let stand and serve at room temperature.

Nutritional Information Per Serving (~ 1 cup):

Food Weight: 3.0, Calories: 311, Fat: 17 g, Cholesterol: 0 mg, Sodium: 572 mg,

Carbohydrate: 35 g, Dietary Fiber: 4 g, Sugars: 17 g, Protein: 7 g

Banish Belly Fat

Excess belly fat, more than any other excess body fat, has been linked to an alarming number of diseases. Most recently, it has been linked to decreased lung function, several cancers, stroke, heart disease, type-2 diabetes, and other serious ailments.

No matter what you hear, there is no magic pill, diet or routine that will only zap belly fat. All fat loss occurs through our metabolism and depends on the amount of calories we consume versus what we use. The good news is that studies have shown that belly fat is the first fat to be targeted during weight loss. Due to the type of fat stored and the body's ability to burn this type of fat first, it is likely that you will burn a higher proportion of belly fat than fat from anywhere else.

So what can you do to beat belly fat? Have a sound diet and fitness plan. Studies clearly show that a diet rich in whole grains (instead of refined white flour grains), five or more servings of fruits and vegetables, lean protein, and low-fat dairy is better able to help the body burn stored fat. The replacement of whole grains for refined grains has been shown to boost the body's glucose response rate, making it a critical component of a dietary change. Look for packages that say 100% whole grain or 100% whole wheat. Always read the ingredients for these things. If it has white flour (bleached or unbleached refined flour) put it back!

You also need to incorporate activity into your life. It takes 3500 calories to burn 1 pound of fat. You can create a fitness plan that aims to zap 1-2 pounds per week and increases your overall metabolic rate – which will make your body burn more calories while you rest.

As usual, the best advice is to combine diet and exercise to take the pounds off at a healthful rate. Changing habits will sustain a long-term weight loss, and prevent the dreaded yo-yo effect.

New to having a Personal Trainer?

So you've decided to do something great for your health and start working with a personal trainer to get fit. Congratulations! Making this step puts you on the path to increased health benefits, more confidence, and a body to be proud of. Working out with a personal trainer is a foreign concept to many, and it can be a scary prospect, especially when it feels like all eyes are on you, but not to worry, they are only looking out for your own good. It helps to start out armed with some basic tips for success.

Have a plan. You don't need to spell out a detailed outline of everything you want to accomplish; just know what your basic goals are. If you want to focus on cardio or strength training, or do equal amounts of both, that is something to discuss. If there are certain areas of your body you want to focus on, certainly bring that to your trainer's attention. The more of this kind of information you can provide, the better your trainer can tailor a workout to suit your needs and desires. If you are looking to slim down and tone up, for example, your workout will look very different than if you are trying to build muscle mass.

Explore new things, both of your own interest and your trainers. You might just hit on something that really works for you. Go slowly. Now that you've gotten off to a good start working out, it's tempting to try and make up for lost time. Fortunately, a personal trainer is going to work with you to moderate that early enthusiasm into a slow build-up to a more strenuous workout, adding timing and intensity gradually. Do your best to stay hydrated. Remember those health goals you are setting. Adding water is just one easy way to stay healthy. It is especially important to remember water during your new workout schedule, as you will be losing more water by sweating.

Trying something new is always a challenge. Remember why you have chosen to start your new workout program and remember to be proud of yourself for making such a sound choice for your health. Stay confident in yourself and your ability to learn from and work with your trainer, and that confidence will go a long way in seeing you achieve your goals.

Muscle Soreness - Keeping Muscles Limber

Muscle Soreness Remedy

When your muscles are knotted from a satisfying workout and you can't squeeze a massage into your schedule, there is a simple, affordable and effective trick to release the tension. So what does this miraculous, inexpensive do-at-home tension buster require?

Nothing more than a tennis ball.

To use this technique, place the tennis ball on the ground and then place the area of soreness and tension on the tennis ball - rolling your ball with the sore spot as the pivot point on your body. For example, place the ball on the floor and lay on it with your lower back - then gently roll your lower back across the ball for five to ten minutes, depending on your comfort level.

This works with other areas of the body as well - all you need is a space to use the ball.

This technique can be used to alleviate hip and back pain, tightness in the shoulders, sore feet, muscle fatigue related to long periods of standing and sitting, and repetitive motions such as typing, or workouts. It's easy, and definitely affordable!

 

Maintaining Limber Muscles

To keep your muscles limber and pliable:

Warm up. Warming up before you exercise will increase the flow of blood and oxygen to your muscles before you start exerting them, and your joints will begin releasing more synovial fluid, which will also help prevent stiffness.

Stretch. Letting gravity do the stretching, reach down to your toes and hold for 15 counts. Then take turns leaning over to each side for 15 counts, making a giant "C" with your body. Next, bend your knees from side to side to stretch your groin muscles. After you roll your shoulders around a few times, you should be ready for more vigorous physical activity with less likelihood of injuries.

Drink your water. Your body uses water as a natural lubricant, cushioning your joints and helping your muscles to stay limber.

Relax. After you've exercised your body, reward yourself with an Epsom salt bath or a dip in a pool or hot tub. Spring for a massage now and then to treat yourself and keep muscles supple.

HIIT Me: High Intensity Interval Training

Something about a 20 minute workout having the same impact as a typical long winded session at the gym really appeals to many.

Fast fitness that targets all the major muscle groups, makes you sweat, torches tons of calories, boosts the body's overall metabolic rate, and still leaves time for a shower? Where do you sign up? I'm talking, of course, about HIIT: High Intensity Interval Training.

How does this miraculous sounding workout get powerful results? The answer is in the science behind it all. The goal of HIIT is to hold an anaerobic state over an accumulated amount of time. It's designed with rest intervals to allow you to do longer and harder bursts during your workout. For example, if you were to sprint for 100 meters, you would go full out for about 15 seconds (depending how fast you were). Compare this to a HIIT workout: 5 minutes is generally spent with warm up and cool down (essential for preventing injuries & not over-working your heart!), and 15 is spent with the workout. Of the 15, 4-8 minutes will be spent in those bursts or sprints - depending on your fitness level.

Here are some basic tips to get you started with your HIIT:

•It's intense! You will zap more calories during the workout, and it will increase your metabolic rate. Be sure to eat about ½ an hour before your workout - something light and energizing!

•Take a break! HIIT should only be done every other day at the most. Doing HIIT every day will overtax your body. It works best for burning calories and increasing strength when your body has a day between workouts to rebuild.

•Try something new! There are a variety of workouts you can do with HIIT. The point is to incorporate intervals. The most effective is jogging with sprints, but you can try intervals on the bike, elliptical machine, jumping rope, swimming, and more.

•Mix it up! The point of high intensity interval training is to avoid plateaus and keep your body on its toes. Sticking to one HIIT routine will bore your body and start to decrease its effectiveness. Mix up the pace or interval of your bursts, or switch the type of workout you do your intervals with.

•Raise your heart rate. To be effectively doing HIIT, you want your heart rate at or above 80% of its maximum rate during your bursts. The regular periods should be a jogging pace.

High intensity interval training is sure to be a challenge to anyone, and will definitely give you the results you want in no time at all - while leaving you plenty of room for all the other things in your life!