In an article published online on October 11, 2011 in the journal PLoS Medicine, Dr Jamie Engert at McGill University in Montreal and his associates report that the risk conferred by a gene variant known to be a strong marker for cardiovascular disease is minimized by consuming a diet rich in fruit and vegetables. “We know that 9p21 genetic variants increase the risk of heart disease for those that carry it,” explained Dr Engert, of the Research Institute of the McGill University Health Centre. “But it was a surprise to find that a healthy diet could significantly weaken its effect.”

The researchers genotyped four variants in the 9p21 chromosome region of 8,114 participants in the INTERHEART study, a case-control study of men and women of varying ethnic backgrounds that compared those who had had an acute non-fatal heart attack to similar subjects without heart disease. Additionally, 9p 21 variants were analyzed in 19,129 participants in the FINRISK study, of whom 1,014 had cardiovascular disease. Dietary questionnaires ascertained the frequency of intake of vegetables, fruits and other foods.

Subjects whose intake of vegetables and fruit was low had the greatest risk of cardiovascular disease in association with a 9p21 variant compared to those whose intake was high. Among INTERHEART participants who consumed a diet rich in fruit and raw vegetables, the risk of heart attack was similar between carriers and non-carriers of a specific single nucleotide polymorphism in the 9p21 region. In the FINRISK study, having a high risk genotype was associated with a greater risk of cardiovascular disease among those with low or average intake of fruit, vegetables and berries, yet among those whose intake of these foods was high, the variant appeared to have no effect.

“We observed that the effect of a high-risk genotype can be mitigated by consuming a diet high in fruits and vegetables,” commented coauthor Sonia Anand, who is a professor of medicine and epidemiology at the Michael G. DeGroote School of Medicine at McMaster University. “Our results support the public health recommendation to consume more than five servings of fruits or vegetables as a way to promote good health.”

“Our research suggests there may be an important interplay between genes and diet in cardiovascular disease,” stated lead author Dr Ron Do, who is currently affiliated with Massachusetts General Hospital. “Future research is necessary to understand the mechanism of this interaction, which will shed light on the underlying metabolic processes that the 9p 21 gene is involved in.”

A Quick Healthy Breakfast

Pancakes made from most mixes aren’t what you’d call nutritional all stars. They are usually low in fiber and quite high in sodium. Topped with additional butter and maple syrup, the fat and calories climb even higher. This pancake makeover employs quick-cooking oats to increase the nutritional value without compromising on convenience. In addition, the oats provide added dietary fiber, which experts note may play a role in reducing risk of colorectal cancer.

Oatmeal Pancakes with Cranberries

• 1 cup plain low-fat yogurt
• 1 cup low-fat milk
• 1 tsp. vanilla
• 2 Tbsp. canola oil
• 1/2 cup dried cranberries
• Cooking spray
• Powdered sugar (optional)
• Juice of 1 lemon (optional)
• 1/2 cup all-purpose flour
• 1/4 cup whole-wheat flour
• 1/4 tsp. salt
• 1 Tbsp. sugar
• 1/2 tsp. baking powder
• 3/4 tsp. baking soda
• 3/4 cup quick-cooking (not instant) oats
• 2 egg whites, lightly beaten

Preheat the oven to 200 degrees.

In a medium bowl, sift together all-purpose and whole-wheat flours. Add the remaining dry ingredients and mix well.

In a separate bowl, beat the egg whites, yogurt, milk, vanilla and oil. Add the wet ingredients to the dry ingredients, making sure not to over-mix. Stir in the cranberries. For the very best results, allow the batter to rest, covered in the refrigerator, for 30 minutes.

Spray a griddle or large, flat pan with cooking spray. Heat to medium-high. Pour 1/4 cup batter for each pancake and cook for approximately 2 to 3 minutes. When bubbles appear on the upper surface, flip the pancakes. Continue cooking until the second side is golden brown, about 2 minutes.

As you make more pancakes, keep the finished pancakes in the warmed oven on a cookie sheet, separated with parchment paper.

When ready to serve, lightly dust pancakes with powdered sugar and a squeeze of fresh lemon juice.

Makes 5 servings.

Per serving: 260 calories, 8 g total fat (1 g saturated fat), 39 g carbohydrate, 9 g protein, 3 g dietary fiber, 440 mg sodium.

• I have the power to control my health.
• I am in control of my health and wellness.
• I have abundant energy, vitality and well-being.
• I am healthy in all aspects of my being.
• I do not fear being unhealthy because I know that I control my own body.
• I am always able to maintain my ideal weight.
• I am filled with energy to do all the daily activities in my life.
• My mind is at peace.
• I love and care for my body and it cares for me.

Week after week friends complain to me that they “can’t lose weight,” that they are doing “EVERYTHING!” and their weight just won’t budge.  These same people go out and drink five or more drinks at least one to two nights a week.  You might think–what’s the harm in a little social drinking?  You should be allowed at least one “cheat” day a week where you can eat and drink whatever you want, right?

Alcohol contains calories (I promise—all alcohol contains calories!), 7 calories per gram to be exact and they add up quickly.  The Center for Disease Control and Prevention (CDC) cites that the average alcoholic beverage is 13.7 grams, or about 96 calories.

In addition to drinking alcohol, you must consider the food choices that result from the late night out and the potential hangover the next day that keeps you from hitting the gym.  I think it is safe to make the generalization that most people are not going to choose an apple over pizza, or workout after a heavy night of drinking.  It’s a snowball effect.

Let’s consider a typical night out for the average person with friends:

• 8pm: Makes a drink while waiting for friends to arrive
  • Vodka (one 80 proof shot) + Club Soda = 96 calories

• 9pm-11pm: Friends arrive; Drink socially until its time to go to the bars
  • 3 light beers (12oz each) = 288 calories

• 11pm-1am: Hang out and drink with friends for a few hours
  • 2 light beers (12 oz each) = 192 calories

• 1:30am: Hungry upon arriving home; Share frozen pizza with friends
  • 1/3 of frozen pizza = 300 calories

• Total Calories Consumed Between 8pm-1:30am = 876

Don’t get me wrong—I love to go out and have a good time like everyone else.  However, I know that if I am going to be serious about losing weight then drinking more than a drink a day is not a possibility. Try to find alternatives to going out to bars and stay focused on your goals.  Eventually, it will all fall into place.

The list of people who could afford personal trainers used to be a short one: pro athletes, gym buffs, rich celebrities, and maybe – if they were really dedicated to it – supermodels. Now, however, as a life of fitness and health continues to enter the mainstream, and as gyms continue to multiply throughout the country, the demand for personal trainers has grown. The scope of fitness has also broadened: these trainers aren’t just here to offer bodybuilding guidance; they are also offering average people plenty of help on things like their diet, conditioning, yoga and Pilates exercises, and so much more.

Looking to develop a lifestyle that promotes fitness, health, and well-being? Take a step in the right direction by hiring your own personal trainer. Here are only some of the benefits of having one.

Motivation and accountability

Let’s not forget that fitness training requires significant physical work – work which you, if you were on your own, might be prone to put off. Having your own personal trainer not only gives you the motivation and encouragement needed to stay committed to your program; he or she will also provide a good measure of structure and accountability in your workouts. Believe us: it’s good to have someone who’ll scold you the minute you start cheating on your reps. And while it has gotten so much more affordable to have your own personal trainer, there is still a good financial motivation in showing up at the gym each week for a session with the trainer you just hired.

Program tailored to your individual needs

 Personal trainers are equipped with the professional knowledge necessary to tailor a fitness program that’s right for you. Do you have a health condition but still want to stay in good shape? Are you looking to improve a set of skills that allows you to excel at your favorite sport? Training for a marathon? A personal trainer will look closely at whatever your needs are and develop a safe, efficient program based on your workout objectives. He or she might even work with your healthcare provider to ensure that you can reach your goals in training – without posing unnecessary health risks.

Doing it right

 Information on how to keep yourself active and fit is best acquired from personal trainers – not from mere “Googling”. That way, you waste no time and effort performing workout routines that don’t do you any good. With the help of a personal trainer, you’ll be able to do things right – right at the very outset. You’ll learn the fundamentally correct ways of using gym equipment. All this will give you the knowledge and confidence you need to keep going. He or she will look at your form, your thresholds, your limits and strengths. A personal trainer, moreover, will also plan for training efficiency, so that every single day, with every single rep, you are able to work closer toward achieving your goals. A trainer is also someone you can count on to give expert advice on basic nutrition, training, and health.

Results-driven training and progress tracking

 Sometimes, you may find yourself working extremely hard only to discover that you are not close to seeing the results you envisioned for yourself. A personal trainer can fix that. He or she will look at your diet, as well as other aspects of your life (in and out of the gym) where you can make changes, so that you can perform more effective workouts or set more realistic goals for yourself. A trainer will also track your progress – thus giving you an objective look at how you’re doing while keeping you away from the temptation of cheating.

Safety

 We’re not just talking about the freakish things that can happen when you’re doing solo work at the weight room. Personal trainers are there, too, to make sure your workout routine is safe, and to determine whether you’re pushing far beyond your abilities or giving up too easily. He or she will know when to push you hard or when to slow you down.

Refreshing new routines

 Bored with the same old workout? Looking for a more interesting routine? You will certainly benefit from having a personal trainer who will introduce new exercises into your workout. Your trainer will also help sharpen your mental focus, as well as come up with new ideas on how to challenge your body and your mind more effectively.

Peppermint Mocha Grande

Nutrition Facts Per Serving (16 fl oz)

STUDY SHEDS NEW LIGHT ON CHILDHOOD OBESITY EPIDEMIC
ACSM journal article probes relationship between childhood obesity, physical activity

INDIANAPOLIS — Scientists may have discovered a new trend in childhood obesity, according to research published this month in Medicine & Science in Sports & Exercise_®, the official journal of the American College of Sports Medicine. In comparing physical activity levels among American children, researchers discovered that the most overweight and obese ethnic groups are also some of the most active. This work adds to a growing understanding of the complex relationships among physical activity, nutrition, weight management, fitness and health.

The study “Physical Activity in U.S. Youth: Effect of Race/Ethnicity, Age, Gender, and Weight Status” reports that of the three ethnic groups compared – Caucasian, black and Mexican American – Caucasian children are overall the least active. Black children, on the other hand, are the most active. This finding is surprising, experts say, because the highest prevalence of obesity occurs in some of the more active groups – black and Mexican American children.

“Contrary to our expectations, higher levels of physical activity were not associated with lower rates of obesity across the race and ethnic groups,” said Britni Belcher, M.P.H., the lead author of the study.

The research team, representing the University of Southern California and National Institutes of Health, compared 3,106 American children, looking at age, race/ethnicity, body mass index, physical activity and dietary intake. Accelerometers measured participants’ physical activity for four days, providing data on each child’s levels of sedentary, moderate, vigorous and moderate-to-vigorous physical activity. Researchers suggest that general predisposition to obesity, socioeconomic status and cultural differences in behavior may play a role in the study’s findings.

“This paradox may be accounted for by the fact that non-Hispanic white youth may spend more time in activities not captured well by accelerometry, such as swimming or bicycling,” said Donna Spruijt-Metz, Ph.D., associate professor at the University of Southern California’s Keck School of Medicine and senior author. “These differences could also be attributed to the higher socioeconomic status found in the non-Hispanic white youth because higher socioeconomic status has been related to lower risk of obesity.”

The study also finds that children are less active after they hit puberty, as the 6-11 age group engaged in twice as much physical activity as children in the 12-15 and 16-19 age groups. Additionally, Spruijt-Metz and her colleagues find that males engage in more physical activity than females, irrespective of race or ethnic group. In fact, females of normal weight generally achieved less physical activity than their obese male counterparts.

Data from this study are from the National Health and Nutrition Examination Study, a cross-sectional health interview survey representative of the U.S. civilian, noninstitutionalized population. All analyses were conducted in SAS 9.1 (SAS Institute, Inc.) using specialized procedures.

-30-

The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 40,000 international, national and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine.

Medicine & Science in Sports & Exercise_® is the official journal of the American College of Sports Medicine, and is available from Lippincott Williams & Wilkins at 1-800-638-6423. For a complete copy of the research paper (Vol. 42, No. 12, pages 2211-2221) or to speak with a leading sports medicine expert on the topic, contact the Department of Communications and Public Information at 317-637-9200 ext. 127 or 133. Visit ACSM online at www.acsm.org.

The conclusions outlined in this news release are those of the researchers only, and should not be construed as an official statement of the American College of Sports Medicine

The economic downturn and skyrocketing food prices have forced most Americans to rein in spending, in an effort to keep monthly food costs in check. Not planning meals and not creating a shopping list are two mistakes that cost shoppers more in the long run. Planning is essential to eating well, especially when dollars don’t go as far as they once did. A healthy diet is affordable with a little planning, smart shopping and basic cooking skills. As fitness professionals, we can offer some budget-friendly shopping strategies that will help our clients find ways to eat well on the cheap.

Meal-Planning Tips

• Check your fridge and cupboards to see what you already have on hand that you can use.
• Plan meals around the best weekly store specials. Stock up on sale items if space allows.
• Use coupons only for items you already buy.
• Get inspired by exploring one of the many online recipe finders, or check out a cookbook from the library.
• Add more meatless meals. Meat is the most expensive part of a meal.
• Use leftovers, to save time and money.
• Keep a running shopping list and jot down items when you run out. To make shopping easier, organize the list around your grocery store layout.
• Keep all your weekly meal plans. In no time, you’ll have a monthly menu cycle and a “go-to” list of quick meals.

 Shop Smart 

Use these tips to “work the store” to your advantage:

• Stick with an organized list.
• Eat first. Hungry shoppers overbuy and usually purchase prepared (less healthy) foods.
• Shop alone if possible. A partner and/or children tagging along can quickly stray from the list and increase the food bill. However, shopping with kids is a nice way to teach them smart shopping habits, so if they come along, set expectations before leaving the house.
• Get a grocery store loyalty card.
• Shop the perimeter to fill up on fruits and vegetables, protein and dairy.
• Look for bargains near the ends of aisles and on the upper and lower shelves. Cheaper, generic store brands are typically found on lower and upper shelves and have the same nutritional profile as name brands.
• Compare unit prices of different product sizes and brands. Unit prices are found on the shelf tags below the food items.
• Buy in bulk.
• Make your own single-serving snack packs from larger bags of food.

Preparing Food at Home

 After shopping, dedicate a little time to organizing food at home.

• Divide large packages of raw meat into smaller meal portions.
• When you have time, brown meat and chicken, package them and freeze them for use in meals later.
• Clean and cut up vegetables for meals and snacks that will be eaten within a few days. Wait to wash others just before eating.
• Cook in batches, and freeze extras.
• Keep a frozen-food inventory so that unknown meals don’t get buried in the freezer.
• Toss food into a slow cooker in the morning so that dinner is ready when you get home.
• Use the plate method: fill half the plate with fruits and veggies, one-quarter with protein and one-quarter with whole grain.
• Cook with friends. Take turns hosting a small group to plan meals, share recipes and cook large batches of food. Package the meals for everyone to take home and freeze.