5 Ideas for New Year’s Resolutions

BLOGGER: JULIE WEBSTER

We are always thinking of ways in which we can lose weight, eat better, exercise more, and so on.

How often do we think outside of that box? Here are some ideas for making our lives and the planet healthier!

1. Change the Way You Eat

Idea #1 - Make it a point to sit down with friends and family for at least three meals per week.

With the change in schedules and the availability of fast food, our society has moved far away from the relaxing social meals of the past. When eating with friends and family, we eat slower because we are talking and enjoying the conversation. Not only will we feel better physically but we will be filled much more emotionally.

Unfortunately it is not only our country that is compromising the way we eat. In John Robbins book, Healthy at 100 he notes the following:

“In almost every culture in the world, eating dinner together has been a place for families to strengthen bonds. The French in particular have long cherished mealtime as a family ritual, so much so that children have traditionally not been allowed to open the refrigerator between meals. But the days of sitting for hours around the table savoring small portions of several courses and relishing each other’s company seem to have passed. Instead, it has become commonplace for the French to eat in front of their television sets, while talking on the telephone, and even alone. As McDonald’s has become more popular in France than anywhere else in Europe, the average French meal, which twenty-five years ago lasted 88 minutes, has been reduced to only 38 minutes today.”

Idea #2 – Stop eating in the car, in front of the television, or standing at the counter.

Our digestive system is not meant to adapt under any of these circumstances! When we sit down, relax, focus on our food, and breathe, our bodies are prepared to produce the appropriate amount of digestive enzymes and we get the most benefit (nutrients) out of our food. Part of the reason we overeat is due to these unconscious methods of eating. We hardly chew our food and inhale it at such a rate that our brains have yet received signals that we are actually full. Consequently we overeat and feel bloated and gain weight. The crazy part about the whole process is we have no idea just how much this type of eating has compromised our health.

If this is you, maybe one of your resolutions is to make the time to sit down, relax, and take a few deep breaths before taking your first bite. Appreciate the amazing fact that food is our lifeline to health. Enjoy it fully.

Although this has sounded crazy to most people that know me, even if I am alone at home for dinner, I actually prepare a delicious nutritious meal, pour a nice glass of wine, set the table, light a candle or two and really enjoy the time of eating a wonderful meal in a relaxed setting. I am sure this sounds off the charts for many of you but I encourage you to try it once or twice. It is a great experience!

Idea #3 – Learn about Slow Food

Slow Food is a movement that counters fast food. It is about creating a way of eating and living that associates the pleasure of food with community and the environment. There are many Slow Food movements throughout the world. Here a some sites to learn more: http://slowfoodcu.wordpress.com/about/

http://www.slowfoodusa.org/index.php/slow_food/

2. Change your Shopping Habits

Idea #1 – Stay out of the middle of the grocery store!

The most natural and healthy foods are found around the periphery of the store. You will find the most nutritious and least processed foods in this area. Not only is the food more processed as you wander down the aisles but can be more expensive. Plus the amount of packaging adds to the increase in waste products in our landfills.

Idea #2 – Take a list and Do NOT go when you are hungry!

I realize that neither of these ideas are new yet can save you a lot of money and keep you on a healthier track of food. Think about what you would like to make and jot down the ingredients you need. Make it an intention to get only those ingredients. Of course if you see some great sale on fruit or vegetables you might want to get extra while you are there. The main thing you want to avoid is picking up that junk snack food that you know isn’t good for you and yet is so tempting when you are hungry and just mindlessly wandering the aisles of the store.

Idea #3 – Change one/two buying habits into healthier choices.

Although eating organic and antibiotic free meats can be expensive, in the long run it is cheaper than eating a bunch of junk and ending up sick! Besides, by watching for specials in the produce, meat and fish section of the stores, you can find deals that are worth the purchase. For example, not too long ago the Whole Foods in Boulder had grass fed ground beef on sale at an amazingly cheap price. Now I don’t often eat ground beef but at that price it was worth purchasing it and keeping it in my freezer for that unexpected time I might want to make something with it.

The same goes for produce. Although you can’t necessarily store it, there are certain foods that I (now) only buy organic. The reason being is that certain plants are sprayed much more with pesticides and the produce absorbs more of it. Two examples are strawberries and spinach. I only buy these if they’re organic!

So start with one or two things that (you feel) are easy to change in your diet. Maybe it is organic produce or antibiotic free chicken, whatever it is, it will have a positive impact on your overall health over time.

3. Become a Part-Time or Full-Time Locavore!

What is that you ask? The term Locavore started in the San Francisco area not too many years ago. The premise was to encourage people to only purchase food that has been grown within a 100 mile radius of where you live.

Eating local foods is a great step towards saving our planet and increasing our health. When you purchase food that is grown within 100 miles of home, you are helping the environment. It requires much less fossil fuel to get it to the store! In addition, the food is much fresher as it is picked when ripe, thus allowing time for all the nutrients to get into the food. You are also eating foods that are in season; something we are designed to do.

Although this might not always be easy, start with your local Farmer’s Market. You will meet some great people - the farmers and ranchers. You will find you have a much greater connection to the person growing your food, the food will taste amazingly so much better, and you will feel a greater part of the whole food chain. If you are in a cold climate where this is only available in the summer, start there and get to talking to the farmers. Chances are that many of them will be able to provide you with food in the winter months as well.

I have found a local organic farmer, Jay Hill Farm that grows greens and various other produce all winter long. I just have to email her and it will be picked the following morning and ready for pick up after 11am. I have made salads with her mixed greens and arugula for many friends and family. I always get the same reaction, ‘wow this is the best salad I’ve ever had!’ In so much as I would like to think it is my amazing ability to make a salad, I know better. The main difference is the fresh and vibrant taste of the greens!

Want to learn more about the ‘locavore’ movement? Here is a link and quote:

“The “locavore” movement encourages consumers to buy from farmers’ markets or even to grow or pick their own food, arguing that fresh, local products are more nutritious and taste better. Locavores also shun supermarket offerings as an environmentally friendly measure, since shipping food over long distances often requires more fuel for transportation.”

For the full description from Oxford, read this. http://blog.oup.com/2007/11/locavore/

For additional benefits on the locavore lifestyle, check out this site. http://www.locavores.com/how/

For ideas of the closest Farmer’s Market and where you can find local ranchers, here are some websites:

Local Harvest is a great source for finding food grown close to you.

http://www.localharvest.org/

This USDA site might offer you some farmer’s market information.

http://www.ams.usda.gov/AMSv1.0/FarmersMarkets

Eatwild.com is your source for safe, healthy, natural and nutritious grass-fed beef, lamb, goats, bison, poultry, pork, dairy and other wild edibles. You can go here to find ranchers in your area.

http://www.eatwild.com/

If you can’t find one, the U.S. Wellness Meats in an alternative place to get grass fed meat and more.

http://www.grasslandbeef.com/StoreFront.bok

4. Change your Water Drinking Habits

Idea #1 – Purchase water in larger quantities and fill your own bottles.

To begin, water is life. Without it we will die and yet we don’t drink enough. Many people are walking around dehydrated and don’t even know it. For more details on signs of dehydration and more on the benefits of drinking water, read this article.

Meanwhile there are many more people drinking water-like products than ever before. First, many of those are processed and have various types of sugar and more. Rather than purchase these expensive products drink good water! Second, realize the environmental consequence of using all those bottles!

Last, if you do not have good water available in your area, purchase a water filter. There are many types on the market and are worth the cost.

Idea #2 – Purchase a healthy reusable bottle for your water.

BPA is a chemical that is found in hard plastic. It is very toxic and has been proven to cause cancer. Although more companies are aware of this and changing their bottles, not all are there yet. If using a plastic bottle, look for one that says, “BPA Free.”

One of the companies that have taken on this change is Nalgene. I really like their bottles as they have a variety of designs to meet everyone’s needs. If you cannot find them locally, here is their website. http://www.nalgene-outdoor.com/store/

The second option is to use one of the Swiss made bottles. They are stainless steel on the inside so no worries about the plastic. Again you might be able to find these locally but if not, here is their website. http://mysigg.com/index.asp

5. Find Ways to Help Sustainability and Decrease your Carbon Footprint

In addition to the aforementioned, here are some relatively easy things you can do that have a positive effect on our environment.

Idea #1 – Decrease the amount of animal products you eat.

One of the ways we can have the greatest impact on our planet is to change our diet towards a vegetarian one. Now I am not proposing that we all give up animal products. I personally cannot imagine doing this and yet I am very impressed by those that have.

What I do realize is that even with eating grass fed and antibiotic free beef, cage free and natural chicken, and non-farmed fish, we are still using a great deal of the resources available on our planet. According to the United Nations Food and Agriculture Organization, “Livestock production is responsible for more climate change gasses than all the motor vehicles in the world. In total, it is responsible for 18 percent of human induced greenhouse gas emissions. It is also a major source of land and water degradation.”

So what do we do about this? Well, my goal is to start by having one day a week that I eat no animal products. I will then work towards two days. If each of us gave up one or two days a week, we would have a huge impact on our planet. With this being said, I intend to put more vegetarian recipes on my website!

Idea #1 – Change your lIghtbulbs!

As your light bulbs burn out, replace them with Compact Fluorescent Light Bulbs. They are 75% more efficient and last 10 times as long. http://www.rodale.com/cfl-and-led-lightbulbs

Idea #2 – Start unplugging what you are not using!

Unplug lights, stereos, printers, heaters, and anything else when not in use. Even if the units are turned off, many of them continue to use energy. The only way you can be assured they are not is to unplug them from the wall. It only takes an extra second but can have a huge impact on our energy output.

Idea #3 – Recycle!!!

Make it a goal to have a minimal amount of non-recyclable trash. Last year I made my goal to not have more than one (kitchen) bag of trash for two weeks. So far I am there all but those times that I have a big party. Once you get in the habit it is really easy. If you have a local recycling program, learn about all that you can recycle. If you are lucky enough to live in a place like Boulder, then you also have compostable recycling. If not, get a bin and start composting. Here is some information on how:

Idea #4 – Buy products with the least amount of packaging.

As mentioned earlier, if you stay along the periphery of the store, you will find the packaging to be at a minimum. Even at this however you need to think! I do see these plastic containers for spinach and mixed greens. Don’t buy them! Instead buy in the bulk.

To support this concept even more, I just purchased some reusable vegetable bags. I haven’t tried them yet but am excited to decrease the amount of plastic bags I accumulate. Check out their website! http://www.3bbags.com/

Idea #5 – Use less paper products.

Two ways that are extremely easy is in the kitchen. Rather than purchasing paper napkins, get some really nice cloth ones. It is a much nicer feel on your mouth and hands and they last forever! I still have the original ones I bought about 25 years ago! (I use them for outside picnics and camping.)

The other easy change is in using dish towels rather than paper towels. Dish towels or sponges are great and can be reused for a long time. Of course we do still need some paper towels but not so many.

Idea #6 – When Purchasing Paper Products, Get Recyclable Products

You can avoid the bleaching process and save the trees! “ If every household in the United States replaced one roll of virgin-fiber paper towels with 100 percent recycled paper towels, we could save 1.4 million trees.” Source: Care2 http://www.care2.com/greenliving/paper-towels-and-napkins-vs-cloth.html

Idea #6 – See how you’re doing!

Calculate your Carbon Footprint now and then again every few months. There are a lot of different sites to figure out this process, just search for carbon footprint calculator. This one is pretty simple but a good place to start: http://www.nature.org/initiatives/climatechange/calculator/?src=l12

If you have information or ideas that are along these thoughts, please share them! I look forward to hearing from you and HAPPY NEW YEAR!!

ulie Webster is a Certified Massage Therapist and Certified Health Counselor. She provides health education online and through seminars. In addition she has written a book titled “Regaining Good Posture” which is available as an ebook, with videos performing each of the stretches, through her website: www.julie-webster.com Julie is also available for presentations on posture and various health topics to corporations. To reach her visit her website or email her at info@julie-webster.com

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“Eat Your Vegetables!” mother said…

BLOGGER:  JULIE WEBSTER

Did she really have all the information we do today or was this just instinct? What we really should eat hasn’t changed that much for a very long time. It is what we DO eat that has created the current health crisis. Not only have we gone away from real food and towards predominately eating processed food but the decrease in consumption of fruits and (especially) vegetables has increased tremendously!

More and more research is coming to the forefront about the importance of having fruits and vegetables as the major portion of our diets. According to the Center for Disease Control and Prevention, “At least one-third of annual cancer deaths in the United States are related to dietary factors. Increased fruit and vegetable consumption can reduce cancer risk, but less than one-third of U.S. adults eat the recommended servings of fruit and vegetables every day.” Yet, the idea is not new. Books have been written for years on this subject. Some say the concept goes back as far as Hippocrates!

So what exactly is the big deal? Why are these foods so much better for us?

To begin, fruits and vegetables are high in vitamins, minerals and fiber. They are loaded with antioxidants which keep our cells from being broken down so easily by free radicals. They are nutrient dense. In other words they are loaded with lots of healthful ingredients and low in calories so you can eat a ton of them, be completely satisfied and still be way lower in calories than when eating other foods. Best of all, they provide your tissues with an alkaline environment.

Alkaline environment… what does that mean? When foods are metabolized or broken down by the body, they provide the body with energy and leave behind ash. That ash can either be alkaline-forming or acid-forming; based on the mineral content of the foods. The alkaline forming minerals are calcium, magnesium, sodium, potassium, iron, and manganese. The acid forming minerals are phosphorous, sulfur, chlorine, iodine, bromine, fluorine, copper and silicon. So, those foods that are high in alkaline-forming ash will provide your body with a healthier environment.

If you consume too many foods that are acid-forming, it can wreak havoc on you. As said by Dr. Theodore A. Baroody, author of Alkalize or Die,” in my opinion, acid wastes literally attack the joints, tissues, muscles, organs and glands causing minor to major dysfunction. If they attack the muscles, you could possibly end up with myofibrosis (aching muscles). If they attack the organs and glands, a myriad of illnesses could occur.”

Amongst the biggest culprits for acid-forming ash are fast foods, processed foods, refined sugars, drugs, and chemicals. Proteins such as meat, dairy, and fish are also acid-forming and yet are important in the diet when taken in proper amounts. Grains and legumes are also acid-forming. Too many of any of these substances consequently leads to an acid environment in the body and can result in disease, infections and especially inflammatory conditions such as arthritis.

In addition, we need to have an alkaline reserve in our body for other situations. Lack of exercise can be acid-forming for exercise helps to regulate the acid/alkaline balance via respiration. Stress is a big acid-forming condition. If we are stressed out or angry, our bodies produce large amounts of acid-forming ash. Since this is quite prevalent in today’s society, offering your body more of the alkaline-forming foods is that much more important.

As you can see, there is a fine balance. This balance is referred to as pH or the measure of concentration of hydrogen in the body. A pH above 7 is alkaline. Theories vary as to how alkaline our body (ash) needs to be and yet the range is narrow. Most say a pH of around 7.4 is ideal. Based on what I’ve read that number can vary slightly and how to measure your precise pH (in your body) is actually quite difficult to determine. Having said all this, we do need to be on the alkaline side of the chart and this is mostly determined by what we eat.

Before we get into the foods themselves, let us look at one other major factor - an acid called hydrochloric acid or HCL. This is the only acid our body actually produces and it is essential to life. It is the first substance in the stomach that breaks down our foods. Lack of it and our foods would just be a mass of undigested waste. Along with water and enzymes, HCL digests protein into the eight essential amino acids vital to life. Without it, we would not be able to absorb B12 or folic acid. In addition, this strong acid kills most bacteria that enters into our body with the food we eat. Last, it keeps us alive by maintaining the proper alkaline/acid balance and becomes alkaline itself after doing its job.

Lack of or excess amounts of hydrochloric acid have the same symptoms – heartburn, burning sensation in the stomach. Most times, people think it is ‘too much acid’ rather than not enough and end up taking anti-acid tablets, thus decreasing the amount of HCL even further. It is more common that there is not enough HCL. Hydrochloric acid production starts to decline around the age of 40. If you suffer from heartburn, are over 40 or have eaten poorly for an extended number of years, you might consider consulting with a nutritionist about taking a HCL supplement.

So now that we know all this, how are we supposed to eat? To begin, let us look at the side of food that is confusing. One of the greatest alkaline-forming foods is the lemon. We often think of a lemon as being very acid in nature and yet the end result is the opposite. Lemons produce a very alkaline-forming ash due to their mineral content. As mentioned before, the minerals calcium, magnesium, sodium, potassium, iron, and manganese all end up creating an alkaline-forming ash. Well, lemons happen to be high in potassium, calcium and magnesium! See how it works?

Generally all fruits and vegetables are alkaline-forming while all other foods are acid-forming.  To maintain a healthy body, it is suggested that your diet is a minimum of 70% alkaline and 30% acid-forming foods.  This ratio is even better at 80% to 20% respectively.  If you suffer from any type of disease, inflammatory condition or have a great deal of stress in your life, you might consider upping the ratio to 90% and 10% respectively.  Also, based on the degree of alkalinity to acidity (for example some foods have a greater degree of alkaline or acid), you can play with what you eat.  I have provided a chart showing you most foods.  Simply download this pdf and keep it on your refrigerator.  Last, to make it easy when you are eating out, think about your plate being 70-90% full of vegetables and fruits with the rest of the plate being filled with protein.  You may think this is impossible but just ask.  I often ask for steamed spinach or extra vegetables instead of the bread or pasta they offer.  Usually they are glad to accommodate you.  (For thoughts on grains, listen to this podcast.)

For many of you this might be a new concept and very different way of eating. I strongly suggest you start slowly. Gradually add in more fruits and vegetables, with vegetables being the major addition. At the same time start decreasing the worst of the acid-forming foods first – such as junk food, fast food, processed food, and sugar. Give yourself several months to make the changes. Over time you will be amazed how much better you feel and how much more energy you have!

Julie Webster is a Certified Massage Therapist and Certified Health Counselor. She provides health education online and through seminars. In addition she has written a book titled “Regaining Good Posture” which is available as an ebook, with videos performing each of the stretches, through her website: www.julie-webster.com Julie is also available for presentations on posture and various health topics to corporations. To reach her visit her website or email her at info@julie-webster.com

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Why Healthy Posture is So Important!

BLOGGER:  JULIE WEBSTER

Let us look at this in greater depth. The body is designed to work at an optimal level within gravity. Joints, bones and ligaments are stacked in such a way to use the least amount of energy to hold us upright, to be able to stand or sit effortlessly.

Have you ever watched a young child sit? Do you notice they don’t typically lean back in the chair but rather naturally sit quite straight with no effort? What happens as we go through life that we start to rely on that chair back to hold us up? Or that we stand in such a way as to put more pressure on our entire being? These are some of the questions that started to arise as I became professionally involved in health.

To begin, posture plays a large role in how we approach life. If we are hunched over or in pain from poor posture, it shows. We give off signs of lack of self confidence, lack of intelligence, being overly tired, shyness, and more. In addition, if our posture isn’t optimal, the amount of energy it takes to go through daily life increases exponentially. No longer can we rely on the structural body to hold us up but rather our muscles now must be recruited to fight gravity, causing us to expend a great deal of energy. Our entire being is compromised and energy that should be used to enjoy life is used just to hold us up, literally.

So what really happens? To start, we have become a sedentary society. No longer do most of us make our living by working in the fields, walking long distances, carrying packages, and so forth. Instead we spend long periods of time sitting at a desk followed all too often by sitting in front of the computer or television when we get home. Our bodies have become lazy. Some muscles hardly have to work much at all in these situations. Not only do they not have to engage but, allow them to be in a shortened position for a long enough period of time and they will stay shorten indefinitely. Other muscles, at the same time, will be in an elongated position with some working overtime and others just becoming weaker. All this results in our muscles being imbalanced and our joints compromised. Along with these changes, we can experience pain, burning, numbness, weakness, tingling and more. Depending on the situation, nerves can be compressed and lead to syndromes such as Thoracic Outlet Syndrome and Carpal Tunnel. Low back pain, which is all too common, is often a result of poor posture and muscular imbalance. Consequently the typical answer to these complaints, often result in surgery or pain medications. Although this might be necessary under certain circumstances, they should never be the first choice of treatment.

Let’s start with looking at the head and neck. Under normal circumstances, the head should sit right on top of the shoulders, with the correct position being the ear vertically in alignment with the shoulder joint. Unfortunately all too often the head starts to jut forward. Some of the common reasons for this are from slouching, trying to read something that is too small (so you lean forward to read it), lack of lumbar support while sitting or from improper positioning of a computer screen. Our head typically weighs between 12 – 15 pounds; a lot of weight when you think about it and yet if sitting as it should, effortless for the muscles. Take it out of that ideal position however and multiple problems can arise. Dr. Rene Cailliet says that for every inch the head is forward of its’ ideal position adds 30 pounds of pressure onto the posterior neck muscles! In addition, this position can result in:

• Added pressure to the facet joints of the vertebrae which have a great deal of pain receptors, thus causing pain perception to increase
• Constriction of blood flow to the muscles, resulting in unhealthy muscles that become prone to injury
• Tight muscles that tend to refer pain to the head, resulting in headaches
• The health of the temporomandibular joint causing TMJ dysfunction
• Carpal tunnel symptoms

Let us move on to the shoulders. Typically the upper back has a slight convex curve. When in this position, the vertebrae are stacked properly and the ligaments on either side of the vertebrae maintain this position. As we start to slouch forward, the shoulders tend to round inward. The muscles in the upper back are in an overstretched position and are now having to work hard to keep you from falling over forward. The muscles in the front of the chest are becoming shorter with the potential to compress the nerves that innervate the arms. One of the most common results is known as Thoracic Outlet Syndrome. In addition, the following complaints can arise:

• Burning between the shoulder blades
• Chest pain
• Shoulder pain
• Carpal Tunnel syndrome
• Arm pain
• Inability to take a full deep breath

Next is one of the most common areas of complaint - the lower back. A great deal of work has been missed in our country from low back pain and much of it can be avoided. To begin, we will look at the role sitting plays. When sitting for a long period of time, the muscles in the front of the hips, known as the hip flexors, are in a very short position. They are used a great deal during walking so they do not tend to get weak, as the upper back muscles, but they do become very short. This results in changing the normal position of the pelvis and creating what is known as an anterior pelvic tilt. A small degree of anterior pelvic positioning is normal for women whereas men’s pelvis should stay neutral. The issues arise when this position is exaggerated. The pressure tends to be moved posterior to the discs, putting a great deal of pressure on the facet joints. Remember as mentioned earlier, facet joints are loaded with pain receptors.

In addition to sitting, the pelvis can end up in an anterior position due to being overweight, especially when we carry our fat in our bellies. Belly fat puts a great deal of added weight in front of the body. The only way to compensate for this added weight is to shift the positioning of the pelvis into that exaggerated anterior pelvic position, once again causing an increase in low back pain.

Along with general pain complaints from the low back, the following issues can arise:

• Sciatica
• Hip pain
• Neurological complaints in the legs

So what do we do about all this? It would be great if we could move away from sitting for extended periods of time but this is unlikely. Rather we need to work within the parameters of our society. The following is a list of ideas that can have a positive impact on our posture thus decreasing or eliminating the negative results of poor posture:

Movement or regular exercise: By getting the blood to flow throughout the entire body, the muscles are receiving fresh nutrients and eliminating waste products. These waste products in and of themselves can cause pain. Also by moving, we are taking the muscles through a greater range of motion which can be a start to add length and strength to the muscles.

Stretching: Working to lengthen the shortened muscles before strengthening the elongated weaker muscles will aid in realignment of the skeletal system. It is important that specific stretches are given in order to lengthen the appropriate muscles.

Strengthening: Once the shortened muscles are working towards being longer, it is then time to add in exercises to strengthen those muscles on the elongated side of the joint. This is important to allow the body to regain a healthy posture where the joints and ligaments are able to do their job thus decreasing the amount of energy it takes to remain upright in gravity.

Ergonomics: Assessing the position of the person to the height of the desk, the relationship to the chair, the positioning of the computer and so forth is a key. Only focusing on ergonomics will not change the posture by itself but rather help to maintain the healthier posture with the aforementioned suggestions.

Diet: Although not directly involved in posture, it does play a large role in the health of the muscles. Eliminating fast food, sugar, refined foods, soda, excess caffeine and more will enable the muscles to receive the nutrients need for maintaining health. A healthy diet will also decrease constriction of blood flow thus allowing the entire body to process waste products at a healthier rate.

These are just some suggestions to creating a healthier posture. Remember posture is much more than just looking good. By having a body that is fully supported by the appropriate joints and ligaments, we will have more time and energy to enjoy all aspects of life and to live it to its’ fullest. Isn’t it time to take a good look at your body?

Julie Webster is a Certified Massage Therapist and Certified Health Counselor. She provides health education online and through seminars. In addition she has written a book titled “Regaining Good Posture” which is available as an ebook, with videos performing each of the stretches, through her website: www.julie-webster.com Julie is also available for presentations on posture and various health topics to corporations. To reach her visit her website or email her at info@julie-webster.com

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Life’s Little Changes - THE FAT VS. MUSCLE FACTOR

Life’s Little Changes – The Fat vs Muscle Factor

BLOGGER:  JULIE WEBSTER

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

·       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:  http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html

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 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.

·       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.

·       Yoga can be a good form of resistance training, especially the more aggressive types such as Ashtanga Yoga.

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

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

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

·       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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