Nutrition Advice: Exercise

Weighted vest push-up

An interesting article from the "Food, We Need To Talk" podcast.

https://www.wbur.org/foodtalk/2019/12/27/food-podcast-resistance-strength-training

The podcast's co-host asked every eating expert she interviewed the same question: "If you could tell people to change only one thing that would have the biggest impact on their health for the rest of their lives, what would it be?"

The answer: exercise. Remember, these are food experts. And it wasn't just a few of them saying this, it was all of them. And several of them specifically recommended strength exercise (also known as "resistance training").

It's worth reading. One quibble I have is the emphasis on calories and fat loss. As readers of this blog know, I'm much more interested in what exercise can help us do -- now and as we age -- than how it affects our weight. Improved body composition is a happy (and not at all surprising) side effect. (There are many others.)

Give the article a read and get moving!

Be seeing you.

-gary

Granola Isn’t Dessert

Granola is generally considered a "healthy" food...and it can be! I like to have granola with yogurt (Siggi's plain 4%) and blueberries for breakfast. I usually get my granola from the local co-op bulk section. The first thing I look for is the ingredients list to see how much sugar is used. (There are no nutrition labels showing sugar per serving, so this is the next best thing as ingredients are listed in descending order of predominance.)

Whilst traveling, I went shopping for some granola at local grocery stores. It wasn't pretty.

Continue reading

Metabolism Probably Isn’t The Culprit

You can find a good article on metabolism here:

https://www.vox.com/2018/9/4/17486110/metabolism-diet-fast-weight-loss

"Metabolism" is one of those terms thrown around recklessly without most people understanding what it means. There are lots of products, books, posts, diets, systems, etc., that claim they'll help people lose weight by "speeding up" or "boosting" metabolism. Most of this is nonsense (often from people who should know better). Any "boost" is minuscule and transitory.

People can sometimes blame a slower metabolism for extra caloric intake. We're really bad at estimating how much we eat and tend to overlook lots of little things (like sauces) that add up and lead to increased body fat. It's not that we're lying about it; it's just one of those human foibles.

As the author of the article found, "slow metabolism" is rarely a thing. Yes, it does slow down as we get older (which surprises no one over 40). And dieting--particularly extreme dieting--can slow it down too. But while such things can make it more challenging to shed unwanted pounds, it's not even close to impossible (although it can seem that way).

Continue reading

Editorializing Studies: An Example

side view of scientists looking at a colorful grapefruit in a laboratoryThe internet is jam-packed with sources of "news." Most of these sources don't produce news themselves; rather they re-post articles, press releases, etc. And so it came to pass that a post I saw this week referenced a press release from March that prompted this post. End backstory.

The post from March (which showed up in lots of places...see previous paragraph) looked like this one: http://www.sciencenewsline.com/news/2017030718000015.html . It's about a study that showed exercise--especially High Intensity Interval Training (HIIT)--"...caused cells to make more proteins for their energy-producing mitochondria and their protein-building ribosomes, effectively stopping aging at the cellular level."

Continue reading

RPE For Resistance Training

Determining the intensity of a workout can help make it more effective and easier to scale. For example, asking someone to run for five minutes is physically different than asking them to run hard for five minutes. The same concept applies to strength training.

But while there are some straightforward ways to measure intensity of cardiovascular or aerobic training, strength training is a bit more challenging. Yet knowing how hard you’re lifting can help you structure your workout programs more effectively. For example, you can vary workout intensity to prevent overtraining while still getting sufficient volume and working hard enough to get results.

Continue reading

Live Long, Travel Strong: Costa Rica Edition

Whether you're retired, nearing retirement, or decades away, recreational travel should be on your mind. Exploring the world has been a time-honored tradition since...forever. While some people might prefer to see the world from a bus or deck chair, there are plenty of adventurous things to do while you travel.

Being fit opens more recreational travel opportunities. Here are some examples from a recent trip to Costa Rica.

Zip-lining is fun, but it's also easy. You don't need to be great (or even good) shape to do it. But it does involve climbing stairs. Being fit makes that part easier.

Ziplining travel in Costa Rica

Ziplining

Continue reading