In This Issue

• Diets Work?
• Evolved Yoga
• Vitamin D Deficiency And Obesity
• Echinacea For Colds?
• Guest Author - Exercise Motivation
• Exercise And Arthritis of The Knee
• Exercise Corner - Reverse Crunch
• Questions And Answers

Diets don't work/yes they do, seems to be a never-ending controversy. For eons there have been people going on "diets," with varying degrees of success - usually finding that ultimately, they did not work. Oh yes, Susan lost 200 pounds, Dave lost 100 (several times, in fact), and thousands (maybe millions) of people have lost many tons of weight. But those who have lost weight on a "diet" and maintained the loss for years are relatively rare. In-other-words, Diets Simply Don't Work. And yet we hear, every-now-and-then, some "expert" who pipes up with "yes, diets do work." But always with one important ingredient added to the equation - exercise. And they say this as if it is something new.

But, this "diets do work" concept still sounds as if there are short-term dietary solutions to being over-fat. There aren't. What is always being promoted is a lifestyle change. That does work. Portion control and exercise works - forever. But "diets work" sounds a lot easier than "lifestyle changes."

Eating a low-fat diet is another popular nutrition concept, albeit, a somewhat overworked one. The U.S. public has practically entered a time of hysteria about fat - go non-fat, low-fat, even no fat.

You may have heard that you should avoid all fat, although certainly not from a legitimate source. That comment to "avoid all fat" came from a normal person caught up in the fat frenzy.

There is fat, and then there is fat. We need some; up to 30-35% of out daily food intake can acceptably be fat. The healthiest fats are monounsaturated and polyunsaturated fats. The fats to avoid are saturated fats, and trans fats (which seem to function as saturated fats).

As you have no doubt heard before, fat gets its bad rap from the fact that fat is especially calorie dense - for each gram of fat you get nine calories. More than twice as much as for either protein or carbohydrates, which account for only four calories per each gram. Also, it is true that either carbohydrates or protein in excess of what can be used or stored, can be converted to and stored as fat; but there is an energy cost (calories "burned") that is not needed nearly to the same extent by fat. And fat can be stored without limit. If you fill up all of your fat cells, more are created. (See Note 1)

Note 1 - Those insidious fat cells provide an interesting story. As we enter adulthood, the number of fat cells is essentially (but not absolutely, as noted) fixed. Fat cells develop during childhood, and develop faster in a fat child. Your fat cells start their lives "empty," but are ever ready to begin filling up. And, depending on genetics, eating habits, and activity level; they can expand by as much as 8 to 10 times. If one loses fat, however, the cells shrink, but don't go away. They remain ever vigilent, ready to expand again if the owner starts consuming more calories than he/she expends.

Evolved yoga is a type of yoga, not like Hatha, or Astanga; but is designed by Dawn MacLear based on her knowledge of exercise sciences (e.g., exercise physiology) and the disparities between some yoga postures and common exercise "rules." For example, look at the shoulder stand, a common yoga posture that directly ignores the commonly preached "keep your neck in line with your spine." Yoga and strength training collide head-on on that one. Another example is the caution against back hyperextension in strength training, as opposed to extreme back bending yoga postures.
[To learn more about Evolved Yoga visit Dawn MacLear's web site atwww.evolved yoga.

Vitamin D deficiency may be a problem among the overfat population. It was thought that the reason for this is that overly fat individuals spend less time outdoors (see Note 2); however, the primary reason seems to be (according to newer evidence from a study performed at Southern Illinois University of Medicine) that skin decreases the amount of Vitamin D that gets through to the blood-stream. [Note that the over-weight subjects participating in the study were not just over-weight, but were obese.]

In the case of Vitamin D created from sunlight, less made it into the bloodstream. The currently accepted hypothesis is that because Vitamin D is fat-soluble, much of it is shunted off to subcutaneous fat cells.

Ingested Vitamin D may share a similar fate. It may make it into the bloodstream, but becomes stored in fat cells (hijacked, as it were).

This vitamin D deficiency isn't necessarily a problem if one is simply a few pounds overweight (or even quite-a-few), but among the obese it is, especially if they start on a weight-loss program, and are already somewhat Vitamin D deficient. It seems grossly unfair that an obese individual who is trying to lose weight may get a vitamin D deficiency instead of a gold star for his/her efforts. The reason is that most weight reduction programs are also fat calorie reduction programs, and that (fat) is vitamin D's home - liver, egg yolks, whole milk, etc.

For that reason, Dr. Jacobo Wortsman, MD, leader of the study at the Southern Illinois University School of Medicine, recommends that those among the obese who are trying to drop some pounds through dietary restriction should take a supplement containing vitamin D. A multivitamin containing 400-600 units is sufficient. The fatter one is the more important is a supplement; but more than 2000 units could be unsafe.

An alternative is to spend more time in sunlight, but then there is that cancer thing.

Note 2 - As many of you know two major sources of vitamin D (crucial to calcium absorption) are fortified dairy products, and sunlight. The body synthesizes vitamin D from sunlight.

There is some evidence that echinacea may lessen the severity of colds. It seems to increase the immune cells in one's blood by destroying some harmful bacteria, which inhibits the production of viruses; and it may release some blood chemicals that affect the duration and intensity of immune responses. It isn't clear what causes the desired effects, and in the U.S., controls of herbal products is so poorly regulated that the echinacea you might buy could be worthless. But here is some help for us. Consumer-Lab.com bought 25 echinacea products to test, with the following results: € Six were initially disqualified for inadequate labeling. € Five failed testing because of containing less of the active ingredients claimed on the label, or were contaminated by an unacceptable level of bacteria. Only 56% of the products passed the tests - not a very good record. However, Table 7-1 below shows 14 echinacea products that passed the tests.

Following is an article from a guest author - Dawn MacLear. Yes, the Evolved Yoga Dawn. Her article is on the subject of exercise motivation.

Once upon a time an admiration for royalty was born. We looked up to the leaders of the group and paid homage and taxes. Living in states created a hierarchy that had a small number of people at the pinnacle. These at the top did not have to work hard physically. They wore the best clothes, ate the best food, and inspired intense focus, both good and bad.

Over the centuries our ancestors desired easier lives and spoke of living as well as royalty. Rest itself was worshipped. Rest, plenty of food and fancy clothes; although, throughout most of human history, humans were usually on the verge of famine or at least hunger; but no more.

So here we stand, the results of the dreams of thousands of grandparents, well fed, physically rested and wearing fancy clothes and it isn't as fun as we thought is would be. We don't feel as good as we'd like to. Obesity is blossoming in America. As are habit-related health challenges.

Human existence keeps changing but is doesn't change because people change. Human existence changes because people die and their children's thoughts become the norm over and over again. Think of all the things your grandparents believed, but that you do not embrace. Whalebone corsets used to be worn all the time by women. Corsets did not go out of style because the woman who wore them changed their minds about wearing corsets, they died. The next generation chose not to wear corsets. This is how humans change the most.

These generational changes come and go, usually with the best of them continuing on through future generations - like exercise. It more-or-less started as a fundamental change in our lifestyles with the advent of the aerobics and running/jogging crazes in the sixties. As time marches on, exercise modes (aerobics of one kind or another, various modes of strength training, not to mention changes in nutrition and other health habits (such as decreased smoking)) change in popularity, but exercise has become well-established as a path to good health. And now yoga, which has been around for centuries, is suddenly becoming popular. And don't forget the dramatic explosion of girls'/women's participation in sports and exercise that has ocurred over the past decade or so.

We now have whole new processes to help us get, and keep, good health and the KEY is MOVING our bodies!!!!. In the last 30 years we have far surpassed all previous human knowledge on most subjects including the human body.

In the past those who moved their bodies were healthier, but they mostly moved without anatomical knowledge. Now we can look at any movement and see exactly what it will do for the body. We have defined the needs of every body and the moves that will meet those needs.

All bodies need, safety, food, sleep, washing and three types of exercise: 1) heart and lung training, 2) strength training throughout the ranges of motion at the joints and, 3) flexibility training to loosen tight muscles because tight muscles pinch off circulation and nerve messaging and limit the ranges of motion at the joints.

Older generations had to be quite active just to stay alive, but didn't live as long as long as current generations, largely because of the primitive state of medical care - people once died from conditions that no longer exist. We live longer, but suffer from more diseases and unhealthy conditions. Great-great-grandpa didn't need to "exercise" - he was active from sunrise to sunset, and then some. But with our modern gadgets, and lack of physical activity, we do need it. Happily, the knowledge now exists for us to get going on the road to health, so let's get going! Whatever you like to do that involved motion will give you greater health.

Now that you have decided to get moving, it is a good idea to go to a personal trainer to help you define your goals, help you set up a program, make sure your exercise form is correct. and help you with sustaining motivation. Then, after the initial contact (maybe only a week or two), periodically consult with a trainer to give you a body tune-up just like you would for your car. He/she will check your progress, update your program, make sure your form hasn't gone out the window, and give your motivation to continue exercising a jump-start in case it has gone out the window too. The human body does not get better from pure rest. It thrives on a balance of rest, activity and food. Get up and get MOVING toward health!!!

Exercise (activity) does not increase risk of osteoarthritis of the knee, according to an English study; however, previous knee injuries increased the risk eight fold. Other studies have shown exercise, especially of the quadriceps muscle group in the thighs to help avoid or delay it. It is also known that wearing high heels damages knee cartilage, which can lead to osteoarthritis of the knees, which may explain why women are twice as likely to get it.

Exercise Corner for this issue describes the reverse crunch. (or reverse sit-up, if you prefer). This exercise emphasizes the lower abdominal (rectus abdominis) muscles (the so-called lower abs), although it does not isolate them. The internal and external obliques are activated as well, and the transverse abdominis if you do it properly.

To perform this exercise, lie on your back with your thighs vertical. Your arms may be overhead, with hands on the floor; hands may be alongside or behind the head, but don't pull on your head - no head bobbing. Now pull your knees toward your chest by using your lower abdominal muscles to do a pelvic tilt. Squeeze the muscles, then slowly return your feet toward the floor, but don't let them touch the floor. Your hip flexors will be activated, but concentrate exclusively on the lower abs to move the hip girdle; and do the movements slow enough to eliminate momentum. Exhale forcefully as you contract the muscle, and inhale as you relax.

To increase resistance, do these on a slant board, or extend your legs (keep knees slightly bent). This exercise can also be done in a "hanging" version, but that is a very advanced move, and based on my observations, most people doing that exercise are mainly using momentum, with minimal muscle action.

(Q) I understand that there is a chemical released in the brain when we fall in love. For me, I lose weight without effort, and more-or-less feel euphoric all the time. Where can I get some of this miraculous stuff?
E.Y., Anaconda, MT

(A) The chemical is "phenylethylamine," and is actually pretty easy to obtain. It is one of the many compounds found in - chocolate!

(Q) I really like nuts of all kinds, but healthwise, which are best?
A.G., Livermore, CA

(A) All nuts have some nutritional value, as well as a downside: they are all fairly high in fat, hence calories, but as to which is best for health, walnuts are a good choice. They contain a polyunsaturated, essential fat - alphalinolenic acid. A recent study at U.C. Davis showed that walnuts help to reduce LDL cholesterol that seems to be a serious coronary artery clogger. One-and-a-half ounces a day seems to do the trick. But don't overindulge, remember that calorie-dense thing.

(Q) My young son had an unhappy experience with a cactus, and I spent a lot of time working on getting all those tiny stickers out. Do you know of an easier way than one-at-a-time with tweezers?
A Mom, Phoenix, AZ

(A) Possibly. I have heard of what sounds like an easier way that can work on fine spines as on cactus, briars, and even multiple slivers. Try this: first remove as much as you can with tweezers, then apply a non-toxic household glue (such as Elmer's) with a cotton swab, then cover the area with one layer of gauze. Let it dry, then peel off both the gauze and glue, which should also remove the remaining stickers. There is a study that shows this technique works well, although I have no direct experience with it.

(Q) I am thinking of using a do-it-yourself teeth whitener. Are they any good?
A.N., Rock Springs, WY

(A) I don't think the do-it-yourself variety is a very good idea. Toothpaste whiteners are pretty much worthless - very ineffective, although quite inexpensive. The next step up is whitening kits/systems that usually cost somewhere between $10 and $30. They are bleaching agents used along with a "tray," which is essentially a mouthpiece. Superficially these tray/systems are similar to what a dentist uses (at a cost up to about $500.00). It fits over one's teeth and delivers the bleaching compounds.

A newer product on the market is a "Whitestrip," which is a strip containing hydrogen peroxide that is essentially pasted onto your teeth. It is a more gentle (read less effective) version of what some dentists have used.

The tray systems are inferior to those used by dentists. The do-it-yourself varieties use a one-size-fits-all tray, as opposed to the custom-fit version from dentists. That is important because leakage from a poor-fitting tray can cause gum and/or tooth damage - the chemicals used are hydrogen peroxide and carbamide peroxide which can cause damage if they don't go exactly where they're supposed to. Even White-strips can cause damage, so if you feel compelled to whiten your teeth, see a dentist. And be aware that this process isn't permanent and will likely need to be repeated every year or so. It can be fairly expensive in the long run.

Of course if you smoke, chew tobacco, or drink lots of tea or coffee; the whitening won't last so long, nor will it be as effective. In other words, don't expect snow white teeth that will last forever.

(Q) I have osteoarthritis, and am continually bombarded by friends with suggestions that I should exercise, but I have resisted their well-meaning advice. Exercising has never been high on my list of things-to-do, and now it is frequently quite uncomfortable. What is a guy to do?
G.G., Tillamook, OR

(A) Ironically, exercise might be the most important thing you can do for yourself. And maybe the drug condroitin and/or glucosamin. But try some of the following suggestions:

1. Exercise slowly and carefully, daily - use light resistance to start, and work up as you can.
2. Heat may help. Before a workout try: a hot bath or shower, or a heating pad to warm-up.
3. A pre-workout warm-up is essential however you do it.
4. Pick a time of day when you feel best to exercise. And if you use pain-relievers, wait an hour before starting a session.
5. Ignore the "no-pain-no-gain" silliness - exercise according to how much pain you can tolerate. If it is severe, or unusual, STOP!
6. Be sure to include aerobic exercise in your program - repetitive use of large muscles (e.g., walking, running, or cycling; even rowing, aquacise, etc. can work). Thirty minutes, three times a week, and the workout can be broken up into 10 minute segments.
7. Tai Chi can be very good because of its low impact - slow and flowing, full range of motion, and always one foot in contact with the floor/ground. Some yoga may also qualify.

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Send questions or comments to Michael Fenner: e-mail to Mike Fenner
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