Carole Carson

Get Fit in Six Minutes a Week?

Dr. Martin Gibala, PhD, chairman of the Department of Kinesiology at McMaster University in Ontario, Canada, is researching the astounding effect of interval training. His studies suggest that “six minutes or so a week of hard exercise (plus the time spent warming up, cooling down, and resting between the bouts of intense work) had proven to be as good as multiple hours of working out for achieving fitness.”

This research challenges the longstanding idea that hours of exercise are required to achieve fitness. Even more impressive is the theory that intense interval training helps with weight loss.

Dr. Gibala’s findings have been confirmed by other researchers who found that intense, short exercise sessions improved heart health, even among individuals with heart disease.

But to realize the benefits, the six minutes of interval training need to be intense—demandingly intense, even uncomfortably strenuous. Exercisers must exert themselves flat out for six minutes with nothing held back.

Still, the idea of achieving fitness with a minimal expenditure of time has enormous appeal. So when I read the latest research praising the benefits of interval training, I thought I’d consult John Hendrickson, a local expert. John is a certified member of the National Academy of Sports Medicine, a certified personal trainer and a certified post rehab conditioning specialist through the American Academy of Health, Fitness and Rehabilitation Professionals.

I wanted to see if John’s real-world experience made him similarly enthusiastic and also to learn how to add interval training into ongoing exercise routines.

John surprised me by reporting that long before interval training was popular, he incorporated the concept into his tennis clinics and personal training sessions because of the benefits his clients reported. (His clients, by the way, range in age from 15 to 75.)

Here are my questions and John’s answers:

Q. What is interval training?

A. Interval training refers to exercise at a very high intensity followed by exercise at a lower intensity in repeated patterns or sets.

Q. What are the benefits?

A. Interval training improves fitness and balance, increases speed and stamina and reduces recovery time.

Q. How can interval training facilitate weight loss?

A. When you follow high-intensity exercise with low-intensity exercise in repeated patterns, you increase metabolism, thereby increasing the calories that are burned during and after the exercise period.

Q. Is interval training an efficient way to exercise?

A. Structured correctly, interval training can blend strength, cardio, agility, flexibility and speed exercises into one 20- to 30-minute workout. The routines I’ve developed are both fun and challenging. Best of all, they pack a great punch in a short period.

Q. Is tennis an interval sport?

A. Yes, especially when played as a singles player. When I teach tennis, I structure the clinics as interval-training workouts. I introduce controlled, balanced drills followed by higher-intensity drills that focus on balance, cardio, agility and speed.

Q. Before we undertake interval training, are there any safety issues that we should be aware of?

A. It’s prudent to warm up before starting, set realistic goals and make sure the program matches your abilities. Start slowly and build up to the maximum intensity and duration. Monitor your heart rate during the intense drills and bring your heart rate back to normal during rest periods.

If you are pressed for time, you might want to press yourself as hard as you can for six minutes at least once a week. This way, you can achieve the same level of fitness that others take hours to achieve. Which style of exercising will you choose?

Quick Quesadillas

Quesadillas are easy and quick to make on nights when time is short. Top the quesadillas with salsa and add a salad for a satisfying meal.

Quick Quesadillas

Makes 8 servings

2 zucchini, grated

1 teaspoon salt

1 (15-ounce) can black beans, drained and rinsed

1 teaspoon chili powder

1 teaspoon ground cumin

1 teaspoon garlic powder

1 teaspoon onion powder

8 ounces reduced-fat Monterey Jack cheese, shredded

2 scallions, thinly sliced and chopped

1/2 cup fresh cilantro, chopped

16 (6-inch) flour tortillas

Nonstick olive-oil spray

Directions

• Toss the grated zucchini with the salt in a colander and squeeze out excess water.

• In a large bowl, combine the zucchini, beans, spices, shredded cheese, scallions and cilantro.

• Spritz one side of 8 tortillas with olive-oil spray And place oil-side down on a baking sheet.

• Spread 1/2 cup of filling on each tortilla. Cover with remaining 8 tortillas and spritz with olive-oil spray.

• Broil 1 to 2 minutes until golden.

• Flip and broil the second side another 1 to 2 minutes.

Nutrition Information per Serving

Calories: 260

Total Fat: 2 g

Saturated Fat: 1 g

Cholesterol: 3 mg

Sodium: 115 mg

Total Carbohydrates: 45 g

Dietary Fiber: 12 g

Protein: 18 g

For more Meatless Monday recipes, go here.

Bon appétit!

Is There a Link Between Surplus Pounds and Breast Cancer?

In my role as coach for the AARP Fat 2 Fit Community Weight-Loss Challenge, I ask experts to share their insights on issues involving fitness. One such expert is Dr. Marisa Weiss, the founder, president and guiding force behind Breastcancer.org, the world's most trafficked online resource for medically reviewed breast health and breast cancer information. (See her full biography below.)

 

I asked Dr. Weiss, “Is there a link between surplus pounds and breast cancer?” Her answer follows.

 

“Most likely. Significant evidence links excess weight with a higher risk of breast cancer—both for a first diagnosis and for recurrence. Because fat cells help produce estrogen, the more fat cells you have, the more estrogen you have to stimulate breast cells, including breast-cancer cells (if any are present).

 

Fat also collects pesticides and other potentially unhealthy substances.  Found in food, beverages, personal products, water and air, pesticides and unhealthy substances are consumed or inhaled over a lifetime Various chemicals present in these substances dissolve in fat. And some of these chemicals are considered carcinogenic (cancer causing).

 

Furthermore, the location of fat cells may also affect your breast-cancer risk. Studies suggest that apple-shaped women may experience a higher incidence of breast cancer than pear-shaped women. One theory indicates that excess fat in the belly area may be more likely to produce unhealthy amounts of hormones than fat located on the hips.

 

While it’s not known if changing your shape, assuming that were possible, could reduce your risk of breast cancer, evidence confirms that losing weight overall and keeping it off does help lower risk.”

 

Researchers increasingly report numerous health benefits when we lose surplus pounds and become more active and fit. And Dr. Weiss’s assertion of the link between obesity and breast cancer adds yet another good reason. We can realize health benefits and reduce the risk of life-threatening breast cancer by managing our weight.

 

Biography of Marisa C. Weiss, MD

Dr. Marisa Weiss is a breast cancer oncologist with 20 years of active practice in the Philadelphia region, Marisa is regarded as a visionary advocate for her innovative and steadfast approach to informing, empowering and treating patients with breast cancer. Author of the acclaimed books Living beyond Breast Cancer and Taking Care of Your “Girls”: A Breast Health Guide for Girls, Teens and In-Betweens, Marisa has received many awards and currently practices at Lankenau Hospital, where she serves as director of breast radiation oncology and the director of breast health outreach. Marisa guides patients on how to improve their health and fitness to reduce the risk for cancer.

Enchiladas

Enchiladas are a favorite for families because the casseroles are hearty and substantial enough to feed many. In fact, you may have enough left over from this recipe for an entire second meal. Fillings vary based on preferences, and preparation is quick and easy. Below is a version based on cheddar cheese and vegetarian chili. You

Enchiladas

Makes 12 servings

12 corn tortillas

1 onion, chopped

Cooking spray

16 ounces no-salt-added tomato sauce

2 teaspoons onion powder

1 teaspoon garlic powder

1 teaspoon chili powder

1/2 teaspoon cumin

1 teaspoon oregano

1 (12-ounce) can vegetarian chili

8 ounces low-fat cheddar cheese, grated

Directions

• Place tortillas in 1/2 inch of water in a container with lid. Cover and place in microwave for about 1 minute. You can steam tortillas if you prefer.

• In a skillet, sauté onion in cooking spray until tender.

• For the sauce, combine tomato sauce, onion powder, garlic powder, chili powder, cumin and oregano in a medium sauce pan and heat.

• In another medium saucepan, heat the chili.

• Spread half of the cheese and the chili sauce in the corn tortillas and roll each tightly.

• Place tortillas in a 9-by-13 inch baking dish lined with sauce. Pour sauce over tortillas and top with remaining cheese and chopped onion.

• Bake for about 20 minutes at 350 degrees.

Nutrition Information Per Serving

Calories: 129

Total Fat: 2.2 g

Saturated Fat: 1 g

What’s the Link between Surplus Weight and Medical Problems?

In my role as coach for the AARP Fat 2 Fit Community Weight-Loss Challenge, I ask experts to share their insight on issues involving fitness. One such expert is Dr. Michael F. Roizen, who is regularly featured on The Oprah Winfrey Show, NBC’s Today, 20/20, Good Morning America and CBS News Sunday Morning.

I asked Dr. Roizen, “What’s the link between surplus weight and medical problems?” His answer follows:

 

A large waist leads to high blood pressure, arthritis, altered body image and low self-respect. Extra belly fat also causes more inflammation than sand in your swimsuit, and that inflammation causes insulin resistance diabetes (with an average 17-year lag), heart disease and impotence (average 25-year lag) and cancer (average 35-year lag). If those health concerns weren't enough, a sizeable girth also causes problems zipping up your pants.

Dr. Roizen confirms the statistic that 80 percent of our medical problems are a function of lifestyle. The deadly quartet (heart disease, stroke, diabetes and cancer) is increasingly linked to unhealthy eating and exercise habits that result in obesity and a lack of fitness overall. The statistic is worrisome, but it simultaneously reassures us that we can reduce our risk by adopting a healthier lifestyle.

Michael Roizen, MD

Michael F. Roizen, MD, has written four New York Times bestsellers, including You: The Owner’s Manual, which he coauthored with Dr. Mehmet Oz. Other popular books coauthored with Dr. Oz include You: Staying Young and You: On a Diet. Michael’s writing has also appeared in numerous scientific papers, textbooks and medical books. Besides holding patents on several of his inventions and being a prolific lecturer, Michael has produced four PBS fundraising television specials. He chairs the Cleveland Clinic Wellness Institute. With his extensive experience in educating individuals on the care of their bodies to achieve optimum health, Michael guides and inspires individuals of all ages.

Trivia Question

Meatless Monday is a national public health campaign encouraging individuals to eliminate meat one day of the week. The campaign is designed with a number of goals in mind:

• Improve health. Eating a diet lower in saturated fat, found mainly in meat and high-fat dairy products, helps prevent heart disease, stroke, diabetes and cancer, the four leading causes of death in America.

• Lose weight. By eating meatless meals rather than meat-based meals on Mondays, individuals typically consume fewer calories.

• Help the environment. Consuming vegetable-based meals helps conserve fresh water and better the environment by eating food raised in a sustainable manner. Participating in Meatless Monday also helps reduce, albeit modestly, the harmful environmental impact of cattle farming.
  

Who originated the Meatless Monday campaign?

1. Vegetarians who believe that the healthiest diet is one based on plants

2. The surgeon general, in an attempt to encourage Americans to tackle the expanding problem of obesity by cutting back on calorie-laden meat

3. A religious organization whose members believe that humanity is best served by giving up the practice of eating animals

4. Presidents Woodrow Wilson, Franklin D. Roosevelt and Harry Truman, who encouraged patriotic citizens to forgo eating meat on Mondays to make more food available to troops overseas and to minimize worldwide food shortages

The correct answer is number 4. The tradition began with presidents Woodrow Wilson, Franklin D. Roosevelt and Harry Truman, who were trying to conserve food for overseas troops during a time of worldwide food shortages. If you’d like ideas on what to serve for your Meatless Monday, check out some easy-to-prepare recipes here.

What Is the Commonest Outdoor Injury and How Can It Be Prevented?

As coach for the AARP Fat 2 Fit online nommunity, I ask experts to share their insight on issues involving fitness. One such expert is Dr. Paul Auerbach, one of the world’s leading authorities on outdoor medicine.

I asked Dr. Auerbach, “What’s the commonest outdoor injury and how can it be prevented?” His answer follows:

Blisters are common outdoor injuries for people who are trying to increase their activity by walking, jogging or hiking. Follow these guidelines to prevent blisters:

1. Socks: Wear a smooth, thin, snug-fitting synthetic sock as an inner layer and a thick, woven sock as an outer layer.

2. Shoes: Make sure shoes or boots fit properly and comfortably. Fit shoes in the evening because feet tend to swell throughout the day. Allow ample time to break in new footwear. Try on your shoes with the same socks you will be wearing on the trails.

3. Treatment: The best protection for a blister is its own roof. To assist in protecting this roof, apply a small adhesive bandage or pad either at the beginning of the day on an area susceptible to blistering or as soon as a hot spot develops.

4. Protection: Blist-O-Ban bandages (by SAM Medical Products), Micropore paper tape, cloth tape, Elastikon elastic tape, moleskin, Spenco 2^nd Skin Blister Pads, Band-Aid Blister Block and duct tape can be used as barriers to prevent blister development or to protect the roof of a blister.

With a little footwear planning and care, you can avoid most blisters, and you will be able to continue merrily on your outdoor adventure.

Dr. Auerbach’s practical advice will keep us moving in comfort as we walk off those surplus pounds. With a few precautions, we can safely enjoy our “green” exercise.

Paul Auerbach, MD

Dr. Paul Auerbach, professor of surgery in the Division of Emergency Medicine at Stanford University School of Medicine, is the author of Medicine for the Outdoors, Field Guide to Wilderness Medicine, Diving the Rainbow Reefs, Management Lessons from the E.R. and Bad Medicine. Paul edits the textbook Wilderness Medicine and serves as anational medical consultant on hazardous marine animals to the Divers Alert Network. Dr. Auerbach is also the chief medical officer and chair of the Medical Advisory Board for Healthline Networks, where he hosts a blog entitled Medicine for the Outdoors.

If Counting Calories Is Not for You

While many of us recognize that we are overweight and need to cut back on calories, we don’t necessarily know how this goal is best accomplished, especially given the conflicting advice from experts.

Fad diets—whether they are unrealistically limiting in food choices or nutritionally sound—seem to hit the market with regularity. The latest diet book rises to the top of the heap, only to be replaced by another fad diet a few months later. Foods such as eggs are considered bad for our health one week; the next week, they are considered an ideal source of protein.

Amid all the confusion, what’s a person to do? Ideally, we would each keep track of our caloric intake, independent of our food choices. If we needed to lose weight, we would make the appropriate adjustments. But after working with hundreds of people trying to lose weight, I am certain that some individuals (like my husband) will never keep a food journal. Like many, he will never check a calorie guide to find out how many calories are in the cheeseburger and french fries he ate for lunch. But not counting calories doesn’t mean my husband has to give up losing weight.

If you, like my husband, resist calorie counting, you can still achieve your weight-loss goal by using the half-plate rule.

Here’s the rule in a nutshell: Before eating, load the right side of your plate with salad, fruit or nonstarchy vegetables (such as broccoli or zucchini). Divide the other side between protein (such as lean meat or beans) and a starch (such as potatoes, rice or corn).

If you follow the half-plate rule, you’ll reduce your caloric intake without measuring each calorie you consume (assuming, of course, that you don’t eat a second and third helping). And this guide is handy even for calorie counters in situations where calories are difficult to measure, such as at a restaurant or in someone’s home.

The half-plate rule is an idea conceived of and promoted by Cornell University’s Food and Brand Lab. Researchers are working to discover why, what, when and how much people eat. We appreciate this useful insight because we can use all the help we can get.

"Not everything that can be counted counts, and not everything that counts can be counted."                    Albert Einstein

How to Know If You’re Ready to Lose Weight and Get Fit

Seven years ago, I stepped on the bathroom scale—and it broke. In that instant, I made an irrevocable decision to get fit and remodel my body by losing weight. I remember the moment as if it were yesterday. The incident was a decisive turning point: I took the fork out of my mouth, and I took a fork in the road instead.

In retrospect, the internal discussion (or should I say argument) I’d been having with myself during the prior months was coming to a head. I liked my self-indulgences and didn’t want to give them up. At the same time, I knew I needed to make positive changes because my appearance was making me miserable. The broken scale didn’t trigger my transformation; rather, it crystallized my need to change in such a way that I couldn’t return to my old habits.

If I could bottle the process by which a person irrevocably commits to make positive changes (such as lose weight, stop smoking or give up alcohol), I would indeed be a rich person. Although I can’t patent the formula, I can tell you what the ingredients are so you can tell if you are ready to get fit and remodel your body.

First, your current habits and lifestyle are hurting and distressing you. Maybe you feel bad when you have to move up a size because your clothes no longer fit or when you accidentally catch a glance of yourself in the mirror. Maybe your extra girth is causing medical problems that threaten the quality of your life or require drugs that stretch the family budget. Maybe you feel sad when you can’t take your grandchild for a walk because your joints hurt from carrying a spare tire around your middle. Maybe you’ve lost self-respect because you are unable to manage your impulses and say no to yourself. Whatever the reason, you are unhappy with the status quo.

Second, the pleasure you derive from your current habits is greatly outweighed by the pain and suffering you experience by being out of shape and overweight. The nightly raiding of the refrigerator, while satisfying in the moment, is causing you to suffer when you step on the bathroom scale or the waistband on your pants feels like a vise around your middle every time you sit down. The second and third helpings of food at the supper table make you feel lethargic, bloated and out of control. You have begun to realize that the price you pay for your indulgences is too high for the pleasure you derive from them.

Third, you realize that adopting healthier habits will lead not to a grim life of deprivation but rather to a life that is richer, more meaningful, more productive and more satisfying. You will enjoy the food you carefully choose more than you ever enjoyed your mindless eating. You will add far more joy and satisfaction to your daily life than you give up. Instead of being ashamed of how you look, you will enjoy the experience of being in your body. And you will appreciate the simple gift of life your body represents.

There you have them. Insofar as I can tell, these three conditions, when present, can propel you into beginning your own fitness remodeling project. Are you ready? If the answer is yes, start making the positive changes today.

"It's not that some people have willpower and some don't. It's that some people are ready to change and others are not."                    James Jordan, MD

What Is a Holistic Approach to Weight Loss?

A delightful part of my job as coach for the AARP Fat 2 Fit Community Weight-Loss Challenge is interviewing experts who share their insight on issues involving fitness. One such expert is Dr. Kay Judge, a board-certified internal medicine specialist who brings her interest in traditional and holistic medicine practices to her patients. (See her full biography below.)

I asked Dr. Judge, “What is a holistic approach to weight loss?” Her answer follows:

“We all know that ‘calories in versus calories out’ is the key to weight loss. But the human body can be more complex than a mathematical equation. If one is having a problem losing weight, then a holistic approach to weight loss may be beneficial. Holistic medicine recognizes that the mind, body and spirit all play a role in creating good health. Ask yourself the following questions:

1. Am I eating to fulfill a need other than hunger?

2. Are there certain people or environments that cause me to overeat or underexercise?

3. Do I derive comfort or pleasure from eating? Does eating reduce my stress?

4. Am I eating foods that nourish my body?

5. Do I participate in activities that are good for my body?

6. What is missing from my life that food is replacing?

Answers to these questions will point you in a direction that can create a lasting solution to bringing your body in balance holistically.”

These questions can trigger self-insight and can be reviewed again and again, especially when overeating threatens to derail our fitness goals. The questions also address the underlying motivations and rewards that keep us from realizing our fitness goals. Thanks, Dr. Judge, for sharing your insight.

Biography of Kandeel “Kay” Judge, MD

Dr. Kay Judge received her medical training at Wayne State University School of Medicine in Detroit, Michigan. Kay is the coauthor of The Complete Idiot’s Guide to Secrets of Longevity (November 2009). She currently practices internal and holistic medicine at the Sutter Downtown Integrative Medicine Program in Sacramento, California.

Kay spent five years in India, where she discovered a passion for alternative treatment including meditation, yoga and ayurvedic medicine. Kay helps her patients find the balance between mind, body, emotions and spirit so that they can attain their fullest potential. She gives health recommendations based on a combination of conventional (Western) medicine, health and lifestyle modifications and alternative treatment options.

"Keeping your body healthy is an expression of gratitude to the whole universe--the trees, the clouds, everthing."                        Thich Nhat Hanh