Tag health
Staying Lean Through The Holidays – REPOST
Here is a repost of an article I wrote last November. It’s that time of the year again for holiday foods, so beware!
It seems that I will continue to uphold my yearly tradition of making my incredible (and incredibly UNclean) fudge for the holidays, as well as my signature turkey stuffing. Since the holidays come only once a year, it seems reasonable to indulge a bit, right? Well, if you’re a fitness fanatic and you have competitions coming up like several of my friends do, you can’t exactly throw caution to the wind and consume whatever you want. However, you CAN still indulge in small amounts of rich foods which are not considered clean as long as your other foods are healthy and clean. This means that your abs don’t have to hibernate during the holidays!
There are a few tricks to minimize the amount of bad foods which you may be tempted to devour. You can consume a small amount of lean protein right before you have a carb cheat. This will slow down digestion so that the carbs aren’t stored as readily. Another trick is to drink at least eight ounces of water before you indulge in a decadent treat. This will help to fill you up so you consume less food afterward. When you are aware that you will be at a function in which tempting foods will be around, make sure your meals beforehand are kept clean and that you you eat every 2-1/2 to 3 hours to ensure that you won’t be ravenous come party time.
A newer tactic which can often work wonders for some people is to practice an intermittent fast the day before in which you consume a small number of calories, say 400-500, then go to town on turkey day, consuming your maintenance calories then. This seems to work better if you ramp up the week before with a series of intermittent fasts in which you consume your food (maintenance calories +10-20% on training days, then drop to -20% of maintenance on rest days) within a 4 to 8 hour window, then fasting the rest of the time. If you do this, crank up your protein intake so that it is at least 1 gram per pound of body weight. I personally love this diet approach and my body responds well to it, plus I can enjoy all the goodies on Thanksgiving without remorse.
There are food choices which are cleaner than others during the holidays. Though common holiday foods are rather calorie dense, here are a few food items which are lower in calories and fat:
- Roast turkey breast
- Green beans without butter
- Mashed potatoes made with whipped butter and Greek yogurt instead of milk and regular butter
- Pumpkin Pie
I know some of you are assuming that my cats join in with holiday feasts, but I always put them in my bedroom and lock the door. There are several reasons why I keep my felines away from the holiday table:
1. People food can often be hazardous for animals
2. My cats will run underfoot and probably trip people
3. My cats will suddenly forget the rule about not jumping onto tables and will create an unsanitary environment for guests
4. My cats will turn into pesky little beggars
Some of you may also be wondering what I am planning on cooking and eating, so here is my Thanksgiving menu:
- 16-18 pound turkey
- my secret stuffing recipe which has lots of goodies in it, but is relatively low in fat and calories compared to other exotic stuffing recipes
- mashed potatoes made with light butter and sour cream
- green bean casserole
- my homemade fudge
- whole cranberry sauce
- turkey gravy
- wine
- store-bought pumpkin pie
Obviously there are some items on my menu that fall outside of my “clean food guidelines”, but since the holidays only come once a year, I have no qualms about it. This is the time during which we should count our blessings and spend quality time with the people we love without getting anxious about what we are eating. However, this does not mean you have free license to go nuts on bad foods for the next month! If you end up indulging in other foods, don’t beat yourself up. Instead, enjoy the feast and resume healthy eating the next day.
Happy holidays!
Whaddya Mean, I Need Reading Glasses?
I have struggled for the past several years with my reading vision. Reading things like menus in dark restaurants, and the small print on supplement bottles, has become extremely challenging. It is very frustrating for me, because I used to be able to read the smallest print better than most other people were able to. Of course, that was because I had myopia and astigmatism which robbed me of crisp distance vision from the time I was a child, up until I got Lasik at the age of 41.
When I had the Lasik procedure done, I went from having 20/400 distance vision to having 20/30 distance vision in my right eye and 20/25 distance vision in my left eye. The reason why the distance vision in my right eye is slightly worse is because the right eye was corrected for reading vision.
For about 4 years after I had Lasik, my reading vision sat at about 20/25, which was a sacrifice for me, since I had enjoyed 20/10 reading vision for decades. However, I have spent the past few years noticing my close-up vision dwindle. At this point I am at a 20/35 on a good day, and 20/40 in dimly lit conditions or first thing in the morning. This is all due to presbyopia, the age-related stiffening of the lens of the eye, which makes it more difficult for the eyes to accommodate the way they need to for crisp reading vision.
You would think that I would wear reading glasses whenever I needed them, but I am SO stubborn that I very rarely reach for them. Part of the reason is that I always hated wearing glasses before I had Lasik (I almost exclusively wore contact lenses whenever I was out and about). The notion of whipping out reading glasses and having them perched on the edge of my nose is not appealing to me at all! In addition, I have a small nose, so reading glasses tend to slip off my nose while I am wearing them. I think I also have a natural resistance to reading glasses because I used to look at people wearing reading glasses, and think, “wow, that person is OLD.” I know that’s terrible and short-sighted (pun intended), but I just can’t help it! I’d rather grab a magnifying lens than my glasses!
For those of you who might be scratching your heads, wondering what all the numbers above mean, read the explanation which the American Optometric Association has on their website:
20/20 vision is a term used to express normal visual acuity (the clarity or sharpness of vision) measured at a distance of 20 feet. If you have 20/20 vision, you can see clearly at 20 feet what should normally be seen at that distance. If you have 20/100 vision, it means that you must be as close as 20 feet to see what a person with normal vision can see at 100 feet.
20/20 does not necessarily mean perfect vision. 20/20 vision only indicates the sharpness or clarity of vision at a distance. There are other important vision skills, including peripheral awareness or side vision, eye coordination, depth perception, focusing ability and color vision that contribute to your overall visual ability.
Some people can see well at a distance, but are unable to bring nearer objects into focus. This condition can be caused by hyperopia (farsightedness) or presbyopia (loss of focusing ability). Others can see items that are close, but cannot see those far away. This condition may be caused by myopia (nearsightedness).
A comprehensive eye examination by a doctor of optometry can diagnose those causes, if any, that are affecting your ability to see well. In most cases, your optometrist can prescribe glasses, contact lenses or a vision therapy program that will help improve your vision. If the reduced vision is due to an eye disease, the use of ocular medication or other treatment may be used.
MAW Nutrition Update!
MAW Nutrition Inc. now has meals available! You can select 3, 4, 6, 8, or 10 ounce portions of cooked chicken, then customize the rest of the meal by choosing any one of the carb sources, and any one of the vegetable sources.
Check it out here: http://www.mawnutritioninc.com/category-s/1866.htm
As always, you can order a la carte selections as well. Be sure to use my discount code, NAITO10, for 10% off your order!
Stress And Your Skin
Did you know that stress can do a number on your skin? You are probably familiar with the stress-induced breakout, but prolonged, chronic stress can also prematurely age the skin. Stressful situations trigger the release of cortisol, adrenaline, pro-inflammatory cytokines, and angiotensin, all of which rob your skin of collagen and weaken its cellular repairing capabilities. Circulation is diverted away from the skin during stressful situations, which explains the dull, pale appearance of the skin in people who deal with constant stress.
Cortisol in particular inhibits the growth of fibroblasts which are responsible for making collagen, so they can’t keep up with the constant breakdown of old tissue. The result is skin which is collagen deficient, resulting in thinner, more wrinkled skin. Free radicals are formed in response to stress, which then damages skin cells and adversely affects the condition of the skin.
So how can you fight the effects of stress on the skin? There are three keys:
1. Exercise:
Every cell in the body benefits from exercise, including skin cells The pores of the skin dilate during exercise, and when you work up a sweat, trapped dirt particles are released. In addition, the increased circulation which results from exercise delivers more oxygen and other nutrients to skin cells, as well as carries away waste products and free radicals.
2. Relax:
We all know how frustrating it can be to have a big event looming, only to have an acne breakout right before the big day. The fact is that the stress associated with preparing for the event can trigger excess oil production in the skin, which clogs pores and sets up the perfect environment for an acne flareup. Even other skin issues, like psoriasis, are linked to stress. However, by practicing relaxation techniques, you can increase blood flow to the skin and offset any triggering factors (such as buildup of oil or free radicals) which contribute to skin maladies.
3. Use topicals:
Some of the best friends for your skin are topical agents such as antioxidants and retinoids. I am a big fan of vitamin C, not only because of its general antioxidant benefits, but also because it has a tendency to lighten up brown spots and impart a brighter appearance to the complexion. Retinoids are great for increasing cell turnover, and are potent anti-aging compounds.
Uncompromised
Breaking stereotypes!
I am always being challenged to pick one career that defines me, and it drives me nuts. When people find out that I am a medical doctor, they struggle with the stereotype of what they expect doctors to be like, in other words, very conservative in dress and demeanor, and without any flavor or personality. Well, I’ve got news for you. I will NEVER be a typical doctor. And please don’t doubt my credentials or schooling. I am NOT a nurse (not that there is anything wrong with this highly respected profession), I am a fully licensed and board certified physician.
A huge project came my way recently, and I was selected for it, only to have the decision-maker flip out over my fitness and modeling images and reverse the decision. I was stunned and dejected, but after reflecting on the whole incident, I began to get angry. Part of the problem was that the decision-maker was a complete hypocrite, pretending to be squeaky clean, but who openly praised one of the dirtiest human beings to ever alight on the entertainment scene. To coin an analogy, at the root of this was a case of the bride being upstaged by another lady wearing white. Mind you, I never intentionally wore white, but hey, my doctor’s coat is white.
I am every bit as much about fitness as I am about medicine, and I shouldn’t have to choose one over the other. I am damned proud of what I have accomplished in fitness, especially because I took things to the next level in my forties, not when I was a young whipper-snapper. If people are confused by the sampler plate philosophy by which I live, too bad. Yes, I am a board certified physician AND a degreed fitness professional, IFBB Pro, certified nutrition coach, writer, sponsored athlete and contest prep coach. I know it’s unusual, but why is that so hard for people to grasp? I mean, here I am, doing all of that, sending a message to the world that no one should have to be one-dimensional and boring.
I don’t hide from myself. I am honest. I have sass, and I speak my mind. I am proud of what I have achieved in my life, and I will NOT hide parts of myself which some overly judgmental people may have a problem with. I am NOT going to apologize for having a sense of humor, for using cuss words here and there (though I don’t use them while seeing patients). I am not going to paint a false picture of who I am. If you don’t like what I am doing, no worries. Move on.
If you find that you are compromising your own vision, dreams, or goals, perhaps you need to re-examine why you are allowing that to occur. If you subscribe to the no limits philosophy, then you would never even consider pulling the reins back. I will always encourage driven people to go for whatever they want, and if it doesn’t fit in with the conventions of one of their chosen careers or hobbies, even better. Break stereotypes and show people what you are made of! Don’t hide all the facets which make you who you are!
Review of B-Up Bar Chocolate Chip Cookie Dough Flavor
Acrylic Nails
I never thought I would be the type of woman who would resort to the regular application of acrylic nails. However, I have spent the past six years living a lifestyle which requires that my nails look perfect all the time, so I truly have no choice but to cover them in acrylic. Though I was blessed with great hair and skin, my nails are paper thin and very weak, and getting them to grow evenly without major peeling and breakage is almost impossible. Besides, I kind of enjoy going in every two weeks and getting a pampering treatment. I say pampering lightly, though, since my nail technician almost always inflicts pain on me when I go to visit her. Grooming can be torture!
For those of you who don’t know how acrylic nails are applied, here is how it’s done. A nail technician mixes a liquid with a powder and brushes the mixture onto the nails, then allows the product to harden. Over time, the acrylic material grows out with your natural nails, requiring application of more acrylic substance in the empty area between the nail bed and the existing acrylic overlay. If you want to have acrylic nails removed, the technician usually soaks your nails in nail polish remover for easy removal, but my nail technician tugs and pries them off me with so much force that I often wince from the pain.
I also get gel overlay because my nails are truly that weak. Once acrylic is applied and is fully dry, the technician brushes on the gel, then the nails are placed
under ultraviolet (UV) light for a minute or two to harden the product. Though there has been some controversy over the UV exposure, the amount of exposure is so brief that it is almost negligible. But then again, there are risks associated with the application of acrylic to the nails, such as fungal infections and damage to the nail bed from trauma. If you have ever had acrylic nails and have had your entire nail lifted off the nail bed from trauma, or a break within the nail bed, you know how wickedly painful that can be!
Despite the fact that I believe the healthiest way to care for one’s nails is to leave them completely unadorned, I am forced to go to the other extreme with the interventions mentioned above, getting my nails covered in harsh chemicals every two weeks. Some ladies will take breaks from acrylics, but sadly, I am unable to do this. Even going for one or two days without acrylic on my nails is torturous, because my thin nails don’t allow me to navigate comfortably through my day to day tasks. It is literally painful for me to go sans acrylics.
Usually I will opt for a basic French tip look, but I wish I could do something more exotic! I have to make sure my nails are practical in length and shape, and they can’t look wild or garish when I have to see patients or do a basic fitness or swimsuit photo shoot. Check out these cool nail looks which I found online:
Are Post-Workout Carbohydrates Necessary?
Please check out my latest article for Sports Nutrition Supplement Guide!
You can access the original post here:
If you have been lifting weights for a while, you have probably heard about the importance of ingesting simple carbohydrates during the critical post-workout window. The idea is that the insulin spike which occurs with carb consumption augments protein uptake and thus optimizes muscle building and repair.
However, there is a growing body of evidence which argues against this theory. One study which was published in Nutrition and Metabolism split older male subjects into two groups, one of which consumed only protein post-workout, while the other group consumed the identical amount of protein, with an added carbohydrate source in a 1 to 2 ratio. The subjects in the second group initially had an insulin spike and a greater uptake of protein into muscle tissue, but after several hours, both groups had the same uptake of protein.
Athletes who train several times a day may benefit from the faster rate of protein absorption which accompanies carbohydrate consumption during the post-workout window since they need to keep glycogen stores full for the next workout. However, the average person or athlete who only trains once per day will be able to replenish glycogen levels within a day or two, without any negative effects, as long as enough carbohydrates are consumed in the diet throughout each day. This is great news for individuals who cannot consume large amounts of simple carbohydrates, either due to diabetes or excess weight, because the overall absorption and uptake of protein is unaffected by carbohydrate intake.
Substances like whey protein induce an even bigger spike in insulin than carbs do, and the increase insulin levels from protein alone is adequate to inhibit the muscle breakdown which occurs post-lift. You might also consider employing a carb-cycle diet which consists of a low carb plan intermixed with one or two high carb days per week. The carb spike days will effectively replenish glycogen stores and keep your energy high for those intense lifting days, while the remaining lower carbohydrate days will boost growth hormone production.
REFERENCES: Hamer H, Wall B, Kiskini A, de Lange A, et al (2013) Carbohydrate co-ingestion with protein does not further augment post-prandial muscle protein accretion in older men. Nutrition & Metabolism 10:15.
Jeanne Calment – World’s Oldest Person
The following description was copied from the Wikipedia description of this extraordinary woman:
Jeanne Louise Calment 21 February 1875 – 4 August 1997) was a French supercentenarian who has the longest confirmed human lifespan on record, living to the age of 122 years, 164 days. She lived in Arles, France, for her entire life, outliving both her daughter and grandson by several decades.
Calment was born in Arles on 21 February 1875.[2] Her father, Nicolas Calment (28 January 1838 – 22 January 1931), was a shipbuilder, and her mother, Marguerite Gilles (20 February 1838 – 18 September 1924), was from a family of millers. She had an older brother, François, (25 April 1865 – 1 December 1962). Some of her close family members also lived an above-average lifespan, although none lived anywhere near as long as Jeanne: her older brother François lived to the age of 97, her father to six days shy of 93, and her mother to 86.
In 1896, at the age of 21, she married her double second cousin, Fernand Nicolas Calment, a wealthy store owner. Their paternal grandfathers were brothers, hence the same surname, and their paternal grandmothers were also sisters.[5] His wealth made it possible for Calment never to have to work; instead she led a leisured lifestyle, pursuing hobbies such as tennis, cycling, swimming, rollerskating, piano, and opera.[2] Fernand died in 1942 at the age of 73 after suffering from a bout of food poisoning.[6]
Their only child, a daughter named Yvonne Marie Nicolle Calment (20 January 1898 – 19 January 1934), produced a grandson, Frédéric Billiot, on 23 December 1926.[5] Yvonne died one day before her 36th birthday from pneumonia, after which Calment raised Frédéric herself.[7] Frédéric became a doctor, but died at age 36 in an automobile accident on 13 August 1963.[5][2]
In 1965, at age 90 and with no heirs, Calment signed a deal to sell her apartment to lawyer André-François Raffray, on a contingency contract. Raffray, then aged 47 years, agreed to pay her a monthly sum of 2,500 francs until she died. Raffray ended up paying Calment the equivalent of more than $180,000, which was more than double the apartment’s value. After Raffray’s death from cancer at the age of 77, in 1995, his widow continued the payments until Calment’s death.
In 1985, Calment moved into a nursing home, having lived on her own until age 110. At the age of 114, she appeared briefly in the 1990 film Vincent and Me as herself, becoming the oldest actress ever to appear in a motion picture.
Calment’s remarkable health presaged her later record. At age 85 (1960), she took up fencing, and continued to ride her bicycle up until her 100th birthday. She was reportedly neither athletic nor fanatical about her health. Calment lived on her own until shortly before her 110th birthday, when it was decided that she needed to be moved to a nursing home after starting a small fire in her house, caused by a cooking accident, which has been attributed to complications with sight. However, Calment was still in good shape, and continued to walk until she fractured her femur during a fall at age 114 years 11 months (January 1990), which required surgery.
Calment smoked cigarettes from the age of 21 (1896) to 117 (1992),though according to an unspecified source, she smoked no more than two cigarettes per day towards the end of her life. She quit smoking, not because of health reasons, but she couldn’t see well enough to light her cigarettes.
Calment ascribed her longevity and relatively youthful appearance for her age to a diet rich in olive oil, which she also rubbed onto her skin, as well as a diet of port wine, and ate nearly one kilogram of chocolate every week. She also credited her calmness, saying, “That’s why they call me Calment.” Calment reportedly remained mentally intact until her very end.
On 4 August 1997, around 10 AM Central European Time Calment died, aged 122.
