When it comes to whether to use real foods or dietary supplements, the choice is clear - food, but the choice isn't always so unequivocal. The big advantage of food over supplements is that real food contains multiple nutrients. Take an orange for example, it is famous as a source of vitamin C, but also contains carotene, simple carbohydrates for energy, calcium, and who-knows-what-else. A vitamin C pill just gives us vitamin C. Or take milk, it provides calcium, protein, vitamin D (added), phosphorus, and magnesium. A pill just gives us calcium.
People need a variety of nutrients, and fiber, to keep us healthy. Supplements, or fortified foods, can be useful, but they don't offer a total nutritional package. They can be useful for eliminating dietary deficiencies, but they don't make up for a poor diet; and in some cases supplements can be harmful. A case-in-point is the well-known study that found smokers who took beta-carotene supplements ended up with a higher risk for lung cancer than those who got their beta-carotene from fruits and vegetables. There are too many uncertainties to depend on nutritional supplements. Except for vegetarians, we need to eat grains, fruit and vegetables, lean meats, dairy products, and plenty of fluids to maintain good health.
You could also view these nutrients that we need as carbohydrates, fat, protein, vitamins, minerals, and fiber. Real food (generally speaking, the less processed, the better) gives us a wide range of nutrients which include substances and interactions of which we (scientists) are currently ignorant.
The bottom line is to eat a variety from as many food groups as possible to take advantage of the symbiotic relationship that seems to exist. Don't be overreliant on dietary supplements.
Vegetarian children, is it safe? Yes, but there are some special needs.
There are all sorts of eating styles that are commonly called "vegetarian." These include:
For children who adopt a vegetarian diet, whether by personal choice or just because that is the family lifestyle; it is important to consider the sources for adequate amounts of protein, vitamin B-12, iron, calcium, and fat and cholesterol for proper growth and development. [Cholesterol? My understanding has been that cholesterol is essential, it is contained in every cell, but the body manufactures what it needs, and that dietary cholesterol is not needed. But, it turns out that the consensus of nutrition experts seems to be that a child under age 2 should eat a diet containing about 50% fat, and should include cholesterol, which is used by the body to produce bile, hormones, and nerve tissue (myelin), and is a component of all cell membranes.]
Some sources of the previously mentioned nutrients are:
Protein - Clearly, vegetarians who consume eggs, dairy products, fish, or poultry can get enough with no special concern; but stricter vegetarians may need to give it more thought, although they can certainly get plenty of protein from plant-based foods (e.g., soy products, breads and cereals (whole grains) peas, or beans). Just eat a good variety to get all the necessary amino acids.
Vitamin B-12 - This vitamin helps to produce red blood cells, a shortage of which causes anemia. A true vegan might benefit from a B-12 supplement.
Iron - This mineral is also required for manufacturing red blood cells. Plant-based, sources include whole grain breads, peas, beans, spinach, raisins, nuts and seeds, apricots, and peaches. To enhance iron absorption, foods high in vitamin C are important - like citrus fruits, strawberries, tomatoes, cabbage, and broccoli. Iron supplements should never be taken without a physician's approval - excess iron can be harmful to your health.
Calcium is a necessity for growing children for healthy bones and teeth. Sources include dairy products, dark green vegetables, some tofu, and fortified soy milk. Fat and Cholesterol - Growing youngsters (especially those two and a half and younger) should not be subjected to a low fat/cholesterol diet. But vegetarian children can get fat from dairy and soy products, fish and poultry, butter or margarine, nuts and seeds, and vegetable oils.
The bottom line: "vegetarianize" your children early, but be sure they get the proper nutrients during their very important growth years. It seems that only vegans might have a problem.
The DASH diet, what is it? It is a diet originally designed to lower blood pressure, which it does, in addition to bestowing some other health benefits. [The DASH diet is far from revolutionary, but some explanation may be in order just because some people have perceived it to be the next miracle diet.]
First off, the Dash diet is an "eating guide" rather than a "diet" in the traditional sense. It originated as a study about dietary control of hypertension (high blood pressure). It was found that an eight-week diet emphasizing a reduction of saturated fat, eating more fruits and vegetables, use of low-fat dairy products, and no more than 3,000 mg a day of sodium resulted in a reduction of systolic pressure by 11.4 points, and a reduction of diastolic pressure by 5.5 points.
The decreases in blood pressure are not dramatic; not enough to get most people who are taking anti-hypertension medications off of their drugs, but those who are borderline may use the DASH diet to keep them from having to start on medications. And those already on medications may be able to reduce their dosage.
The DASH diet is similar to the Mediterranean diet (French Paradox?) - certainly nothing radically new. But, it doesn't just reduce hypertension. It may also reduce risk for osteoporosis and cardiovascular disease. If you aren't on it, you probably should be.
Of course, the DASH diet is not a universal palliative. You also need to lose excess weight, stop smoking, and limit consumption of alcohol; and of course, EXERCISE.
Peanuts not a nut? No, actually. They are legumes, more-or-less. But, whatever you call it, this pseudo-nut contains more protein than other nuts, is middle-of-the-road in terms of fat (compared to other nuts, and mostly unsaturated at that); and is a good source of thiamin, niacin, and folacin. Peanuts also contain iron and magnesium, in addition to smaller amounts of several other vitamins and minerals. And they are high in dietary fiber.
Golf fitness is often ignored, but somewhere I read "don't play golf to exercise, exercise to play golf." In other words, do some conditioning before you play, rather than trying to play yourself into shape. That comment was probably aimed at members of a golf team, but it applies equally to the weekend, or casual, golfer. Injuries can result from poor preparation.
First, before getting into specific exercises, here is some generic information mostly via Dr. Edward Laskowski, co-director of the Mayo Clinic Sports Medicine Center. He says that the most common injuries to golfers are to the back, shoulders, elbows, and wrists. Lower body injuries are less common, but if someone has had problems, especially with the knee, he recommends using shoes with short cleats or just plain old tennis shoes. Long cleats can keep your feet planted during a golf swing and thereby cause excessive rotational stress on your knees.
He also warns against too many practice swings - they may cause an overuse injury. His advice is to do some conditioning before golf. That means both immediately before play, as well as some general fitness preparation. Flexibility is important, so do some stretching every day, he says. Remember that strength training, flexibility, and swing mechanics are all parts of a healthy approach to golf; and don't forget the all-important warm-up.
WARM-UP before your game starts. Do a little walking (or even jogging), then a little stretching, and then a few practice swings (and ease into full-range/full-speed swings.
FLEXIBILITY - A regular stretching program can help your game, and help you prevent injuries in this violent game. An example is the guy who took a 10 on a par 3 hole and threw his bag and clubs into the lake that had so mistreated him. Unfortunately he threw out his back and it hasn't been found to this day. A good stretching program (shoulders, hips, legs (quadriceps, hamstrings, and calves), and lower back) might have helped him avoid the whole fiasco.
STRENGTH TRAINING - Dr. Laskowski recommends some strength training, particularly for the lower back, abdomen, hips, and shoulders. And for strength training in general, it is important to work for balanced strength (i.e., front and back - opposing muscle groups). Include the front and rear shoulders, around the shoulder blades, and all of the deltoids - front, middle, and rear. For those who have forgotten, the deltoid is one muscle that caps the shoulder, but references to the front, middle, or rear sometimes makes it seem, erroneously, that there are actually three separate deltoids.
SWING MECHANICS - No matter how strong or flexible you are, without the proper swing, you're going to go crazy seeking that elusive "good game." Some things to pay attention to include:
What else should I be aware of? Well, some people hurt themselves just getting their clubs out of the car. Use your legs as much as possible, and lift as close to your body as you can. Also, keep well hydrated. Drink a lot - water, not alcohol. And if you see a storm coming, with any chance of lightning, get the heck out of there. Several golfers a year are victims of lightning strikes - often a fatal occurrence.
So much for the general stuff, let's get on with the exercises. I will give you a list with minimal explanation, so if you are unfamiliar with how to do any of them, ask me, or get a book, or whatever. The person who set up this program says to omit chest exercises because, he says, chest development can interfere with the swing. Hogwash - opposing muscles should be trained to maintain muscle balance. And, anyway, the average golfer is not going to have to worry about excessive development. If he was actually correct, most women and well-trained athletes would have to give up the sport. So I will add pushups (or bench press) to the list to help keep muscles in balance. But STRETCHING is important, strengthening alone may limit flexibility.
The recommendation for off-season weight training is to do two or three sessions per week; and since sets or repetitions weren't mentioned, I suggest 8-12 per exercise. During the season, do two sets of eight reps - use a weight that would cause muscle failure at 10 reps.
The list follows:
Rheumatoid arthritis (RA) is an immune disorder, generally more serious than the more common osteoarthritis. It is commonly marked by painful swelling, inflammation, and in some cases, deformity. RA is characterized by inflammation of the synovial membrane which lines joints. It is caused by white blood cells (part of the immune system) that, instead of fighting bio-terrorists like viruses, moves into synovium and causes inflammation.
The inflammation causes the release of chemicals that can eventually cause thickening of the synovium; and bone, cartilage, and tendon digestion, resulting in eventual joint disfigurement or destruction. Occasionally, organs are affected, with potentially disastrous effects.
On days when the symptoms are more severe, the patient may actually feel "sick," with symptoms like fatigue, fever, loss of appetite, sweating, and trouble sleeping.
Sufferers of RA differ from person-to-person in terms of symptoms and severity. Some people basically have some symptoms continually; while others experience flare-ups and remissions, alternately.
This condition is not inherited, as such; but there are some who think that a tendency to develop RA may be inherited. Pure speculation at this time.
There are some common thoughts on what might help someone with RA - things like:
There are some medications that can provide some relief, but no cure or reversal of the condition.
The three most commonly used drugs in this category are gold, methotrexate, and hydroxychloroquine.
Since DEMARDs don't alleviate symptoms, they are commonly combined with an NSAID and/or corticosteroid.
Rest and that panacea, exercise, should also be part of any treatment plan. Rest when pain and swelling are worst. You can do range-of-motion exercises to try to maintain joint flexibility, but don't overdo it. Schedule rest periods, and generally take-it-easy. When you feel better, exercise more - especially weight-bearing exercise, like walking or weight training. If exercise results in pain or swollen joints, just back off a little on the intensity.
Sadly, about a third of those with RA will suffer joint destruction. When this occurs, surgery is about the only viable option. It can restore joint function, as well as lessen joint pain, and restore deformities. Some surgical options are joint replacement, tightening (or loosening) joints, fusing bones for pain reduction, or even restoring joint flexibility/mobility by removing some bone.
By the time this article is published, it will be old news, but I feel compelled to write it anyway.
Florence Griffith Joyner, dead at age 38, of an apparent heart seizure. A shocker for the sports world. FloJo was the fastest female sprinter of all time - holder of a number of Olympic medals, and the world records in both the 100 and 200 meter sprints. And probably the world's most flamboyant female sprinter as well - known for running in one-legged body suits and tutus, and for her long fingernails; in addition to her mind-blowing speed, of course.
Unfortunately, some tasteless individuals have taken this ill-chosen time to bring up the specter of drug use (anabolic steroids) as being the reason for her speed. But this unsupported allegation is maybe an attempt to excuse their own failures to reach her lofty heights. During her years of national, international, and Olympic competition, she did not ever test positive for illegal drugs. For the sake of her reputation and her family's peace of mind, these unproved allegations should be buried forever; and shame on you who are propagating them.
(Q) Does weight lifting cause a decrease in flexibility?
J.F., Staten Island, NY
(A) There are some people who fear that weight training and flexibility are somehow incompatible. They could be, but not if you include stretching in your program. Just about anyone can benefit from a general stretching program for maintaining or improving overall body flexibility. There are two keys for flexibility when weight training - 1) exercise through a full range-of-motion, and 2) stretch the muscles you train.
(Q) Are blueberries really a good food, nutritionally? I've never been particularly fond of them, although I can't say that I am repulsed by their taste.
M.F., Portland, OR
(A) Yes, they are a nutritional power house, more-or-less. They contain lots of fiber, a good amount of vitamin C, and are rich in phytochemicals. They ranked number one in antioxidant power in a USDA test of common fruits and vegetables.
(Q) I just read another article, this one from the American Gastro-enterological Association, that reiterated the warnings that continual use of aspirin and some other NSAIDs can cause bleeding ulcers. But my doctor insists that I take them for their blood thinning attribute because I have had two minor strokes from undetermined causes. I am in a quandry about what to do.
J.H., Red Bluff, CA
(A) I understand your situation, but as my doctor said, do you want ulcers or a stroke? Or maybe he didn't say that and I just made it up, I'm not sure.
(Q) What does "amortization" have to do with exercise? I might understand it relative to refinancing, but not exercise.
D.A., Phoenix, AZ
(A) It is a term that has been adapted to plyometrics. When doing jumping drills, amortization is used to describe the time on the ground between jumps. The goal is to reduce the amortization phase (i.e., each successive jump should come as fast as possible). Plyometrics is, after all, an exercise system designed to improve speed and power.
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