Fitness/Weight Loss Help for YOU! Recalled Lettuce
Thursday, May 13, 2010
Pictures from ACE
Today I have a couple resources I want to share with you. Actually I have more than I want to pack in one post so I will split this up over a few different posts. It never hurts to have more information at your fingertips. Changing up the routine is a good thing!
First, I want to share a short video with you from ACE, American Council on Exercise, entitled 4 Summer Shape Up Mistakes. If you don't have time to watch it, please come back or save it for later viewing. A very good one with lots of information & tips for you!
The video discusses the following 4 misconceptions/mistakes:
1. Breakfast: DON'T skip breakfast! I know we all have heard & know this but I am telling you, I have been there, done that AND the difference of having breakfast vs. not having it makes a HUGE difference! If you are not a breakfast eater, at least try to have something within a couple hours after you get up. Not only does breakfast fuel you for the day BUT it helps & improves your "thinking" process if you head to work. REALLY! I know first hand the difference. It also stops you from grabbing any food in sight when the hunger hits & you are about to crash due to no food in the stomach. The video offers up some advice.
2. Doing too many crunches: We all want to work the core and abs BUT don't just fly thru them at redneck speed & working your neck instead of the abdominals. Haven't you seen the people whipping their neck up like no tomorrow but there is not "crunch" there. OR how about those ab benches where people are yanking the handle & pulling themselves up or a "sagging" plank. The video offers suggestions & shows you proper form for some exercises.
3. Too much emphasis on that "keep the knees over the toes" rule: Now this one was interesting for me as I grew up & still hear this rule... you know, that never let your knee go over your toes rule with squats & lunges. Well, ACE has some research & studies showing that the leaning too far forward to avoid the "knees not over toes rule" actually places to much stress on the hip. They are saying that the knees can be aligned over the second toes. Apparently this rule is a newer 2003 study that showed that with the knees aligned over the 2nd toes, there was 28% more knee stress but with the leaning too far forward to avoid that, it caused 1000% more stress on the hips.
The video shows & explains this! Of course, those with knee problems, CHECK WITH YOUR DOCTOR FIRST!
ROY, interested in your thoughts on this!!!!
4. Not drinking enough water: Yes, we have all read & heard this one! And when you are feeling thirst, you are already 1% dehydrated. Per ACE, 2% dehydration or more starts to lead to health problems. Drink your water!!! You can flavor it with fruit slices to give it a bit of taste or whatever it takes. Just try to get your water in. For me, I think how much depends on the person & obviously how active they are... the more active you are, the more you will sweat & will need more water intake.
I was actually going to show you another tip but I tend to overload these posts so instead, I will leave you with this link: Is it true that eating after 8PM can make you gain weight? I have posted a lot about this & my feeling that we all have to do what is right for us BUT for me, I see nothing wrong with a small 8pm or later snack in the evening. One of my more recent posts discussed it here. ACE writes something similar: "another explanation for why late-night eaters may tend to put on more weight than people who rarely eat after a certain time, such as 8pm, may be that people who eat a lot of food late at night consume more calorie-dense foods and thus eat more total calories which can cause weight gain. It’s probably not when you eat that’s the problem, but rather what and how much. From Jody: I agree with that!
DO READ THIS : Federal and State Officials Confirm Link Between Bagged Romaine Lettuce and E. coli O145 Illness Outbreak. The Food and Drug Administration (FDA), with the Centers for Disease Control and Prevention (CDC) and its state health partners have confirmed that the strain of E. coli O145 detected by the New York State Public Health Laboratory, Wadsworth Center, in Albany, in an unopened bag of shredded romaine lettuce distributed by Freshway Foods, matches the outbreak strain of E. coli O145. This finding comes as federal and state public health officials continue to investigate the foodborne illness outbreak linked to certain romaine lettuce products sold to wholesalers and food service outlets.
Pictures from ACE
Today I have a couple resources I want to share with you. Actually I have more than I want to pack in one post so I will split this up over a few different posts. It never hurts to have more information at your fingertips. Changing up the routine is a good thing!
First, I want to share a short video with you from ACE, American Council on Exercise, entitled 4 Summer Shape Up Mistakes. If you don't have time to watch it, please come back or save it for later viewing. A very good one with lots of information & tips for you!
The video discusses the following 4 misconceptions/mistakes:
1. Breakfast: DON'T skip breakfast! I know we all have heard & know this but I am telling you, I have been there, done that AND the difference of having breakfast vs. not having it makes a HUGE difference! If you are not a breakfast eater, at least try to have something within a couple hours after you get up. Not only does breakfast fuel you for the day BUT it helps & improves your "thinking" process if you head to work. REALLY! I know first hand the difference. It also stops you from grabbing any food in sight when the hunger hits & you are about to crash due to no food in the stomach. The video offers up some advice.
2. Doing too many crunches: We all want to work the core and abs BUT don't just fly thru them at redneck speed & working your neck instead of the abdominals. Haven't you seen the people whipping their neck up like no tomorrow but there is not "crunch" there. OR how about those ab benches where people are yanking the handle & pulling themselves up or a "sagging" plank. The video offers suggestions & shows you proper form for some exercises.
3. Too much emphasis on that "keep the knees over the toes" rule: Now this one was interesting for me as I grew up & still hear this rule... you know, that never let your knee go over your toes rule with squats & lunges. Well, ACE has some research & studies showing that the leaning too far forward to avoid the "knees not over toes rule" actually places to much stress on the hip. They are saying that the knees can be aligned over the second toes. Apparently this rule is a newer 2003 study that showed that with the knees aligned over the 2nd toes, there was 28% more knee stress but with the leaning too far forward to avoid that, it caused 1000% more stress on the hips.
The video shows & explains this! Of course, those with knee problems, CHECK WITH YOUR DOCTOR FIRST!
ROY, interested in your thoughts on this!!!!
4. Not drinking enough water: Yes, we have all read & heard this one! And when you are feeling thirst, you are already 1% dehydrated. Per ACE, 2% dehydration or more starts to lead to health problems. Drink your water!!! You can flavor it with fruit slices to give it a bit of taste or whatever it takes. Just try to get your water in. For me, I think how much depends on the person & obviously how active they are... the more active you are, the more you will sweat & will need more water intake.
I was actually going to show you another tip but I tend to overload these posts so instead, I will leave you with this link: Is it true that eating after 8PM can make you gain weight? I have posted a lot about this & my feeling that we all have to do what is right for us BUT for me, I see nothing wrong with a small 8pm or later snack in the evening. One of my more recent posts discussed it here. ACE writes something similar: "another explanation for why late-night eaters may tend to put on more weight than people who rarely eat after a certain time, such as 8pm, may be that people who eat a lot of food late at night consume more calorie-dense foods and thus eat more total calories which can cause weight gain. It’s probably not when you eat that’s the problem, but rather what and how much. From Jody: I agree with that!
DO READ THIS : Federal and State Officials Confirm Link Between Bagged Romaine Lettuce and E. coli O145 Illness Outbreak. The Food and Drug Administration (FDA), with the Centers for Disease Control and Prevention (CDC) and its state health partners have confirmed that the strain of E. coli O145 detected by the New York State Public Health Laboratory, Wadsworth Center, in Albany, in an unopened bag of shredded romaine lettuce distributed by Freshway Foods, matches the outbreak strain of E. coli O145. This finding comes as federal and state public health officials continue to investigate the foodborne illness outbreak linked to certain romaine lettuce products sold to wholesalers and food service outlets.
Let me know your thoughts. Anyone else read about the knees over the toes rule? What craziness have you seen in the gym when people work their core?abs?
Posted by truth2beingfit at 5/12/2010 9:00 PM 
Categories: Health Issues, Health, Workouts, Tips, Exercise, Leg Workout, Weight Loss
Tags: American Council on Exercise knees Weight Loss hips ACE water abdominals Health Issues Exercise eating core workout workouts health lettuce recall legs Tips
Categories: Health Issues, Health, Workouts, Tips, Exercise, Leg Workout, Weight Loss
Tags: American Council on Exercise knees Weight Loss hips ACE water abdominals Health Issues Exercise eating core workout workouts health lettuce recall legs Tips
That's a good video. Thanks. As far as the knees over the toes, I've often thought to myself, "The knees have to go over the toes!" It was good to see I wasn't so crazy.
I've seen some overwork their abs (ahem...DH). And...oh, it's a pet peeve of mine...I get mad about school P.E. sit-up races for the Presidential Patch: kids are pulling on their necks, bottoms are lifted off the floor in convulsion-like elbow-to-the-knees sit ups while a partner sits on their feet, anchoring them down. You'd think proper form would be taught.
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Gina, Hi! Hope all is OK on your end! YES. teach them proper form!
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Very interesting about the knees/toes rule. That's all I've ever heard. Hmmm... maybe to avoid any confusion, I just should stop doing lunges and squats altogether.
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Fatfighter.. too funny! DO NOT STOP!
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I'm always amazed at the people doing crunches at my gym. I can't remember the last time I've had an actual crunch in my plan. Complex lifts? Yes. Crunches? Not so much.
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I'll put in my two cents. I don't think it is the late eating that is the problem in and of itself. I think the problem is when it is more food than you would/should consume.
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Steve, I agree!
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They are always coming up with new rules so hard to keep up. I think you may have ruined my salsd lunch...I always use bagged salad and feed it to my kids too...urghhh
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Sian, better to ruin your salad then you guys end up sick!!!
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I have heard about the knees over toes rule. I think some of that comes from having an imbalance between the quads and the hamstrings. Especially women. We tend to be quad centric, and will lean forward more, putting stress on the knees. Good reason to do squats and deadlifts.
As for breakfast - you know that is my very favorite meal of the day!!
I stop eating at 8 (usually) just because I don't like to have a lot of food in my tummy when I go to bed. I never get reflux, and that is probably one reason why (when I used to have it constantly.).
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Lori, thx for all that input!!!!
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I'm definitely with you on these-especially the eating breakfast one. I skipped breakfast regularly in high school and ended up passing out once. That's all it took.
I'll be sure to submit your question regarding knees over the toes to the trainers at American Mobile Fitness and see what the newest studies say.
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Karen, passing out.. YIKES! I did not do that!
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It true that sometimes I see people at the gym doing some type of ab exercise like it's aerobics
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OH YES! Way too often Dr. J!
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I know so many people that skip breakfast, and it makes me so confused!? How can you not eat something when you wake up??! I see a HUGE difference when I don't eat shortly after I wake to when I do eat...and its so true, your mind AND body work so much better.
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I didn't know about the knee over the toe thing! Very interesting.. I'll have to keep that in mine!
And no breakfast skipping for me- it's my favorite meal of the day!
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