A few days ago, AeroShots came to surface in the market as *the* new product to use for a caffeine boost. As a full time doctoral student and a full time employee, I know what "tired" is, and quite honestly, as a behavioral epidemiologist, this new product scares me. The product is being marketed to multiple types of people including:
1) Those who are worried about energy drink calories (it's a "calorie free" product).
2) Those who are just too busy (who isn't) with their "Anytime, Anyplace" slogan. Since this product appears to have been created in the ArtScience Labs, the main focus is on urban teenagers and university students.
3) It's chapstick looking container, nobody would know what you are using; it's a private matter anyway (almost like a drug in my opinion).
On the FAQ page of this product, I found some interesting facts that are even more alarming. The nutritional content includes "a mix of caffeine, B vitamins, sweeteners, and other ingredients: natural lime flavor, citric acid, and sodium bicarbonate. It does not contain the mystery chemicals found in some other energy products. Note: AeroShot may contain traces of soy and wheat." I wonder what other ingredients they might be forgetting to list here? And sweeteners? Well a lot of research exists concerning these things, with conflicting information, of course, but none-the-less, one may want to consider limiting his/her exposure to them. The site does recommend that children not use this product, but as we know with energy drinks, not much regulation has occurred on limiting the number of energy drinks a child can or should consume. I'm amazed at how early children start with caffeine these days; do they have that much pressure in their lives? My parents did not really allow me to drink coffee until I was 16 or 17, and even then, it was me testing what I liked and what I didn't like. One study found that 75% of the children surveyed had consumed caffeine daily, which negatively affected their sleep patterns. Get rid of the caffeine, get healthy children?
I'm also curious about the inhalation process; I'm assuming it speeds up the process of ingestion, but I could be wrong. I didn't see anything about what is recommended as in a time frame between hits, the website only states that they recommend only using up to three AeroShots per day. I suppose it wouldn't be a huge issue only because if each AeroShot is equivalent to a large cup of coffee, I know a number of people who exceed that within a couple of hours. Again, I just wonder if digesting a powder would be any different than drinking a liquid. I wish the Federal Drug Administration regulated supplements; this is something I have been wanting since I was a 23 and in my masters program in which I researched supplements in my environmental class. Perhaps someday.
Showing posts with label Research. Show all posts
Showing posts with label Research. Show all posts
Monday, February 13, 2012
Wednesday, April 27, 2011
The Optimal Workout
YahooSports had an interesting article posted today (Warm Up With Cardio, Then Go To Weights. Right? Wrong.) on what the optimal workout is. Go figure, my trainer is right (shhhh...don't tell him). You do a 10 minute warm-up, and 30 minutes of weight lifting followed by 30 minutes of cardio. When I was at my best, I was doing 30 minutes of warm-up followed by 60 minutes of weight lifting and 45 minutes of cardio. I just wish I had the time these days to do that again! Working full time and going to school full time has eaten up a lot of that! Give up sleep? Perhaps that is what I need to do. Any thoughts any juggling workouts, school, and work?
Oh yeah, the article does mention that if time is restrictive, go for the weights, but at my size, I definitely need to get that cardio in!
Oh yeah, the article does mention that if time is restrictive, go for the weights, but at my size, I definitely need to get that cardio in!
Saturday, January 26, 2008
Going Green: Grocery Bags
From the Sierra Club:
In New York City alone, one less grocery bag per person per year would reduce waste by 109 tons and save $11,000 in disposal costs.
Plastic bags carry 80% of the nation's groceries, up from 5% in 1982.
When 1 ton of paper bags is reused or recycled, 3 cubic meters of landfill space is saved and 13 - 17 trees are spared! In 1997, 955,000 tons of paper bags were used in the United States.
When 1 ton of plastic bags is reused or recycled, the energy equivalent of 11 barrels of oil are saved.
Reusing a bag meant for just one use has a big impact. A sturdy, reusable bag needs only be used 11 times to have a lower environmental impact than using 11 disposable plastic bags.
The solution? Canvas bags. I keep a stash in the trunk of my car, just in case I decide to run to the grocery store. They're reusable and washer friendly. A one time investment - even better!
Other Resources:
National Geographic
Reusable Bags
In New York City alone, one less grocery bag per person per year would reduce waste by 109 tons and save $11,000 in disposal costs.
Plastic bags carry 80% of the nation's groceries, up from 5% in 1982.
When 1 ton of paper bags is reused or recycled, 3 cubic meters of landfill space is saved and 13 - 17 trees are spared! In 1997, 955,000 tons of paper bags were used in the United States.
When 1 ton of plastic bags is reused or recycled, the energy equivalent of 11 barrels of oil are saved.
Reusing a bag meant for just one use has a big impact. A sturdy, reusable bag needs only be used 11 times to have a lower environmental impact than using 11 disposable plastic bags.
The solution? Canvas bags. I keep a stash in the trunk of my car, just in case I decide to run to the grocery store. They're reusable and washer friendly. A one time investment - even better!
Other Resources:
National Geographic
Reusable Bags
Monday, January 21, 2008
Lactose Intolerance
Any frequent reader of my blog knows that I'm dealing with some major bloating and water retention these days. I have talked to three trainers from the gym, and got these viewpoints (some of which a few of you pointed out).
Trainer #1: Matt (my trainer)
My monthly is coming up, and I'm usually bloated the week prior. We'll start worrying about it after my period. (Sorry to any guy readers...too much information for y'all.)
Trainer #2: Brian (Matt's boss)
Salt intake was slightly higher the week prior due to being sick. I was eating a lot of canned soup. High sodium diets makes most people retain water.
He also inquired if my water consumption was low, and for the most part, it hasn't been. I've been drinking about a gallon per day. Water should flush the toxins out.
Trainer #3: Stephanie (a master trainer)
She also inquired about my water consumption. We also discussed sodium intake and my monthly cycle (I know Matt hates talking about it).
She mentioned that when she drinks milk she gets bloated because she's lactose intolerant. It was interesting that she mentioned this because that is something I increased since the new year - drinking milk to get my calcium (see goals).
What is lactose intolerance?
Lactose intolerance is an inability to digest and absorb lactose (the sugar in milk) that results in gastrointestinal symptoms when milk is drunk or products containing milk are drunk or eaten. (MedicineNet.com)
The problem underlying lactose intolerance is a lack of lactase - an enzyme produced by the lining of your small intestine. Lactase breaks down lactose so that it can be absorbed into your bloodstream. A deficiency of lactase leads to problems in breaking down and absorbing milk sugar (MayoClinic.com)
What are the symptoms of lactose intolerance?
1. Diarrhea
2. Nausea
3. Abdominal cramps
4. Bloating
5. Gas (both types)
Do you have to completely stay away from milk and milk products?
Not necessarily. Most people who are lactose intolerant can tolerate small or even moderate amounts of lactose. It often takes only elimination of the major milk-containing products to obtain sufficient relief from their symptoms. (MedicineNet.com)
Seeing that I am experiencing cramps, bloating, and gas after drinking milk, I'm wondering if my stomach cannot tolerate milk. I will have to wait until my monthly is over to start experimenting to see if I may be lactose intolerant to some milk/milk products. I'll keep everybody posted!
Resources used:
Wrong Diagnosis
Medline Plus
Mayo Clinic
MedicineNet
Trainer #1: Matt (my trainer)
My monthly is coming up, and I'm usually bloated the week prior. We'll start worrying about it after my period. (Sorry to any guy readers...too much information for y'all.)
Trainer #2: Brian (Matt's boss)
Salt intake was slightly higher the week prior due to being sick. I was eating a lot of canned soup. High sodium diets makes most people retain water.
He also inquired if my water consumption was low, and for the most part, it hasn't been. I've been drinking about a gallon per day. Water should flush the toxins out.
Trainer #3: Stephanie (a master trainer)
She also inquired about my water consumption. We also discussed sodium intake and my monthly cycle (I know Matt hates talking about it).
She mentioned that when she drinks milk she gets bloated because she's lactose intolerant. It was interesting that she mentioned this because that is something I increased since the new year - drinking milk to get my calcium (see goals).
What is lactose intolerance?
Lactose intolerance is an inability to digest and absorb lactose (the sugar in milk) that results in gastrointestinal symptoms when milk is drunk or products containing milk are drunk or eaten. (MedicineNet.com)
The problem underlying lactose intolerance is a lack of lactase - an enzyme produced by the lining of your small intestine. Lactase breaks down lactose so that it can be absorbed into your bloodstream. A deficiency of lactase leads to problems in breaking down and absorbing milk sugar (MayoClinic.com)
What are the symptoms of lactose intolerance?
1. Diarrhea
2. Nausea
3. Abdominal cramps
4. Bloating
5. Gas (both types)
Do you have to completely stay away from milk and milk products?
Not necessarily. Most people who are lactose intolerant can tolerate small or even moderate amounts of lactose. It often takes only elimination of the major milk-containing products to obtain sufficient relief from their symptoms. (MedicineNet.com)
Seeing that I am experiencing cramps, bloating, and gas after drinking milk, I'm wondering if my stomach cannot tolerate milk. I will have to wait until my monthly is over to start experimenting to see if I may be lactose intolerant to some milk/milk products. I'll keep everybody posted!
Resources used:
Wrong Diagnosis
Medline Plus
Mayo Clinic
MedicineNet
Sunday, January 20, 2008
The National Weight Control Registry
As an epidemiologist, I work constantly with all sorts of data from surveillance systems, disease-related registries (eg, cancer and trauma), medical records, hospital discharge records, birth records, death records, etc. I actually manage two surveillance systems in Texas.
While I lived in Michigan, I came across The National Weight Control Registry, and always kept it in the back of my head that someday I will join in this effort because I think it's important research. Since many people visiting my blog have succeeded and are succeeding in this weight loss journey, I thought y'all might be interested in joining too when you meet their criteria. I will forewarn you, though, it is a commitment, and from an epidemiologist point-of-view, it's extremely frustrating when participants are lost to follow-up.
From their website:
The National Weight Control Registry (NWCR), established in 1994 by Rena Wing, Ph.D. from Brown Medical School, and James O. Hill, Ph.D. from the University of Colorado, is the largest prospective investigation of long-term successful weight loss maintenance. Given the prevailing belief that few individuals succeed at long-term weight loss, the NWCR was developed to identify and investigate the characteristics of individuals who have succeeded at long-term weight loss. The NWCR is tracking over 5,000 individuals who have lost significant amounts of weight and kept it off for long periods of time. Detailed questionnaires and annual follow-up surveys are used to examine the behavioral and psychological characteristics of weight maintainers, as well as the strategies they use to maintaining their weight losses.
Eligibility to participate in the registry:
1. Lost at least 30lbs.
2. Maintained a 30lb weight loss for a minimum of one year.
NWCR Facts
1. Eighty percent of persons in the registry are women and 20% are men.
2. The "average" woman is 45 years of age and currently weights 145 lbs, while the "average" man is 49 years of age and currently weights 190 lbs.
3. Registry members have lost an average of 66 lbs and kept it off for 5.5 years.
4. These averages, however, hide a lot of diversity:
6. Ninety-eight percent of Registry participants report that they modified their food intake in some way to lose weight.
7. Ninety-four percent increased their physical activity, with the most frequently reported form of activity being walking.
8. There is variety in how NWCR members keep the weight off. Most report continuing to maintain a low calorie, low fat diet and doing high levels of activity.
I will attempt to review their research articles that were published in journals and highlight some of those findings so y'all have as much information as possible about losing weight.
While I lived in Michigan, I came across The National Weight Control Registry, and always kept it in the back of my head that someday I will join in this effort because I think it's important research. Since many people visiting my blog have succeeded and are succeeding in this weight loss journey, I thought y'all might be interested in joining too when you meet their criteria. I will forewarn you, though, it is a commitment, and from an epidemiologist point-of-view, it's extremely frustrating when participants are lost to follow-up.
From their website:
The National Weight Control Registry (NWCR), established in 1994 by Rena Wing, Ph.D. from Brown Medical School, and James O. Hill, Ph.D. from the University of Colorado, is the largest prospective investigation of long-term successful weight loss maintenance. Given the prevailing belief that few individuals succeed at long-term weight loss, the NWCR was developed to identify and investigate the characteristics of individuals who have succeeded at long-term weight loss. The NWCR is tracking over 5,000 individuals who have lost significant amounts of weight and kept it off for long periods of time. Detailed questionnaires and annual follow-up surveys are used to examine the behavioral and psychological characteristics of weight maintainers, as well as the strategies they use to maintaining their weight losses.
Eligibility to participate in the registry:
1. Lost at least 30lbs.
2. Maintained a 30lb weight loss for a minimum of one year.
NWCR Facts
1. Eighty percent of persons in the registry are women and 20% are men.
2. The "average" woman is 45 years of age and currently weights 145 lbs, while the "average" man is 49 years of age and currently weights 190 lbs.
3. Registry members have lost an average of 66 lbs and kept it off for 5.5 years.
4. These averages, however, hide a lot of diversity:
a. Weight losses have ranged from 30 to 300 lbs.5. Forty-five percent of registry participants lost the weight on their own and the other fifty-five percent lost weight with the help of some type of program.
b. Duration of successful weight loss has ranged from 1 year to 66 years!
c. Some have lost the weight rapidly, while others have lost weight very slowly--over as many as 14 years.
6. Ninety-eight percent of Registry participants report that they modified their food intake in some way to lose weight.
7. Ninety-four percent increased their physical activity, with the most frequently reported form of activity being walking.
8. There is variety in how NWCR members keep the weight off. Most report continuing to maintain a low calorie, low fat diet and doing high levels of activity.
a. Seventy-eight percent eat breakfast every day.
b. Seventy-five percent weigh them self at least once a week.
c. Sixty-two percent watch less than 10 hours of TV per week.
d. Ninety percent exercise, on average, about 1 hour per day.
I will attempt to review their research articles that were published in journals and highlight some of those findings so y'all have as much information as possible about losing weight.
Saturday, January 19, 2008
What It Means To Be Green
I am going to post a mini-series on what it means to be green. It's a term that is being used more frequently, especially here in Austin, and as I change my lifestyle, I'm slowly adapting to a greener life as well.
As a starting point, I found a survey from Conservation International that allowed me to see how eco-friendly I already am (or possibly not be). I scored a 51 out of 75, which makes me an Eco-Ally, but this score was the bottom of the barrel for being an ally for the environment, so it looks like I have a lot to learn!
How eco-friendly are you?
PS Thanks for all the warm compliments from my weigh-in. I'm going to do a spot check tomorrow to see where things stand.
As a starting point, I found a survey from Conservation International that allowed me to see how eco-friendly I already am (or possibly not be). I scored a 51 out of 75, which makes me an Eco-Ally, but this score was the bottom of the barrel for being an ally for the environment, so it looks like I have a lot to learn!
How eco-friendly are you?
PS Thanks for all the warm compliments from my weigh-in. I'm going to do a spot check tomorrow to see where things stand.
Thursday, January 10, 2008
Tip #6: Avoiding colds at work...
A long time ago I heard the following tip on the radio and have always kept it in the back of my head. I thought y'all might enjoy it.
Do not keep a tissue box on your desk at work. People will come by to grab a tissue from you and who knows what kind of germs they will leave behind. More than likely they need a tissue because they are sick (or may have allergies); do you really want to take the chance?
I hide mine in the filing cabinet.
And speaking of germs...do you know what public place has the most germs in which you are going to catch a cold from (e.g., the office, the gym, a bar, etc)? I'll leave the answer in the comment section this weekend.
As promised, here's the answer. When I first heard this question, my thought was a subway railing, being from the Northeast part of this country, but alas, that was not correct either. Actually, it's a gas station pump. Handles are rarely cleaned, and hundreds of people use them every day. AND...I don't know about you, but I know when I used to take long road trips, I would buy something edible in the convenience store. So not only are you using a gas pump in which thousands of people have used, but then you are also eating right after doing so.
I now keep a mini hands cleanser in my car that I use every time I go to the gas station. Okay...call me an aware germ-o-phobe...I'm okay with that. Actually, it's probably because I'm an epidemiologist that I'm so aware.
Do not keep a tissue box on your desk at work. People will come by to grab a tissue from you and who knows what kind of germs they will leave behind. More than likely they need a tissue because they are sick (or may have allergies); do you really want to take the chance?
I hide mine in the filing cabinet.
And speaking of germs...do you know what public place has the most germs in which you are going to catch a cold from (e.g., the office, the gym, a bar, etc)? I'll leave the answer in the comment section this weekend.
As promised, here's the answer. When I first heard this question, my thought was a subway railing, being from the Northeast part of this country, but alas, that was not correct either. Actually, it's a gas station pump. Handles are rarely cleaned, and hundreds of people use them every day. AND...I don't know about you, but I know when I used to take long road trips, I would buy something edible in the convenience store. So not only are you using a gas pump in which thousands of people have used, but then you are also eating right after doing so.
I now keep a mini hands cleanser in my car that I use every time I go to the gas station. Okay...call me an aware germ-o-phobe...I'm okay with that. Actually, it's probably because I'm an epidemiologist that I'm so aware.
Wednesday, December 19, 2007
Tip #4: Increase Fiber Slowly
Since I will be leaving for Christmas soon, I'm finishing off what I have in the fridge. All I have is salad, so I bought some chicken to make buffalo chicken salad. It has been soooo yummy, but I noticed after the second day, I started feeling a bit bloated and have had some major gas (I know, I know...too much information for you). I decided to check it out, and here's what I found out.
According to MedlinePlus, a service of the US National Library of Medicine and the National Institutes of Health, "You should add fiber to your diet slowly. Increasing dietary fiber too quickly can lead to gas, bloating and cramps." Go figure, and I have my weigh-in and measurements tomorrow...yikes...
Women aged 50 years and younger should consume at least 25 grams of fiber per day and men aged 50 years and younger should consume at least 38 grams of fiber per day. These past few days have been hovering around 35-40 grams for me. So in the end, I'm taking tomorrow's weigh-in with a grain of salt.
According to MedlinePlus, a service of the US National Library of Medicine and the National Institutes of Health, "You should add fiber to your diet slowly. Increasing dietary fiber too quickly can lead to gas, bloating and cramps." Go figure, and I have my weigh-in and measurements tomorrow...yikes...
Women aged 50 years and younger should consume at least 25 grams of fiber per day and men aged 50 years and younger should consume at least 38 grams of fiber per day. These past few days have been hovering around 35-40 grams for me. So in the end, I'm taking tomorrow's weigh-in with a grain of salt.
Sunday, December 02, 2007
Protein
I was EXTREMELY sore Wednesday through Friday, my legs just could not move the way I wanted them to. I knew I was working out hard for a week (at least 1.5-2.0 hours of cardio per day, and an hour of lifting three times per week), and I was getting a decent amount of sleep each night, ~7 hours per night (allows your body to heal). I didn't think much about the soreness until Saturday rolled around and my legs were in near perfect condition again - which lead to my best workout TO DATE. How strange?
I began to think about the foods I ate last week. I did the Farm to Work program to introduce new vegetables into my diet, and I was hoping it would "shock" my body so that I'd lose even more weight. What ended up happening, was that I replaced a lot of my meat proteins with vegetables, so I was not getting animal protein. Here was my protein schedule for the week:
I did a bit of research yesterday and found out that there are two different types of protein: complete and incomplete. Animal protein (includes dairy and eggs) and soy are complete proteins because they contain a balanced combination of all the amino acids, whereas vegetable proteins are incomplete and you have to mix and match to make sure you are getting the correct combination of amino acids. Some argue soy protein is still incomplete because it is deficient in methionine (an essential amino acid).
Overall, I believe I was not getting enough protein. When I increased my protein on Friday, my body finally had the resources it needed to heal my aching muscles. I did have the greatest workout ever on Saturday, and I will share what I accomplished Monday night because I don't want Matt to accidentally read what I did, but rather hear what I did first.
Sources used: Max Muscle Sports & Fitness, HighBeam Encyclopedia
I began to think about the foods I ate last week. I did the Farm to Work program to introduce new vegetables into my diet, and I was hoping it would "shock" my body so that I'd lose even more weight. What ended up happening, was that I replaced a lot of my meat proteins with vegetables, so I was not getting animal protein. Here was my protein schedule for the week:
Tuesday: soy based sausage, egg whites, and cheese
Wednesday: soy based sausage, egg whites, and cheese
Thursday: soy based sausage, egg whites, cheese, 4oz of grilled chicken
Friday: soy based sausage, egg whites, cheese, 4oz of grilled chicken, 8oz of 99% fat free turkey burger
I did a bit of research yesterday and found out that there are two different types of protein: complete and incomplete. Animal protein (includes dairy and eggs) and soy are complete proteins because they contain a balanced combination of all the amino acids, whereas vegetable proteins are incomplete and you have to mix and match to make sure you are getting the correct combination of amino acids. Some argue soy protein is still incomplete because it is deficient in methionine (an essential amino acid).
Overall, I believe I was not getting enough protein. When I increased my protein on Friday, my body finally had the resources it needed to heal my aching muscles. I did have the greatest workout ever on Saturday, and I will share what I accomplished Monday night because I don't want Matt to accidentally read what I did, but rather hear what I did first.
Sources used: Max Muscle Sports & Fitness, HighBeam Encyclopedia
Monday, August 20, 2007
Airport Gyms
"Welcome to Airport Gyms, the most comprehensive and fastest growing community on the Internet for the FREE listing of airport gyms, airport exercise clubs, and airport fitness centers available in and around select popular US (and Canadian) airports today.
With the vast amount of airport based travel engaged in by active, exercise conscious travelers, and the long delays, long layovers, and early arrival times that arise when traveling (along with the current need to be at the airport hours early) - finding a gym in a airport, an airport gym, or a gym near a airport or airport exercise based club in or around your airport terminal may just be possible."
I think this website is absolutely fabulous for the frequent traveler. I do have to laugh at the "early arrival times" bit because that has not happened for me in quite some time. I wish there were more gyms in actual airports though because with long security lines these days, it's difficult to hop in a cab and go offsite to workout during an hour and a half layover. Hmmm...maybe I should go into business. Anybody want to join me?
With the vast amount of airport based travel engaged in by active, exercise conscious travelers, and the long delays, long layovers, and early arrival times that arise when traveling (along with the current need to be at the airport hours early) - finding a gym in a airport, an airport gym, or a gym near a airport or airport exercise based club in or around your airport terminal may just be possible."
I think this website is absolutely fabulous for the frequent traveler. I do have to laugh at the "early arrival times" bit because that has not happened for me in quite some time. I wish there were more gyms in actual airports though because with long security lines these days, it's difficult to hop in a cab and go offsite to workout during an hour and a half layover. Hmmm...maybe I should go into business. Anybody want to join me?
Sunday, August 19, 2007
Products...
Being a chronic disease/behavioral epidemiologist and a frequent reader of health magazines/journals/websites, I sometimes come across products that seem to be useful and beneficial to people who are trying to lose weight. If you are interested in obtaining further information on the products listed here, please follow the links that I have provided.
The Diet Plate
At work, I read plenty of abstracts, especially when I'm writing a publication or two myself. As somebody who has struggled with obesity my whole life, certain publications catch my attention and help keep me motivated in my weight loss efforts.
Like so many others, I have had a hard time losing weight because of portion control. When I started to measure food items out, I was shocked that I was eating two, three, or four times an actual serving size, and this adds up. No wonder why I'm fat.
To the left, you will find a picture of The Diet Plate, taken from their website. The Diet Plate was introduced into the U.S. market earlier this summer. Results from their clinical trial on the control of Type 2 Diabetes were published in the Archives of Internal Medicine (June 2007). Patients who used the plate lost more weight than those who did not.
bodybugg
The bodybugg is an interactive website program tailored for you and your weight loss goals. The armband (seen left) calculates the number of calories you burn throughout the day through four sensors:
1) Accelerometer
2) Heat Flux
3) Galvanic Skin Response
4) Skin Temperature
The website program allows you to 1) record your food calorie intake and 2) download your daily physical activity by hooking up the armband to your computer. At the end of the day, you will know whether or not you were in a calorie deficit or surplus for the day.
I am a part of this program and I'm still trying to figure out its accuracy. I was a skeptic at first, but it definitely has increased my physical activity level.
The bodybugg website is slightly hard to navigate at times, so I'm posting the link that lists where their publications are: Frequentely Asked Question 9: Where can I find published research/white papers about bodybugg?
The Diet Plate
At work, I read plenty of abstracts, especially when I'm writing a publication or two myself. As somebody who has struggled with obesity my whole life, certain publications catch my attention and help keep me motivated in my weight loss efforts.Like so many others, I have had a hard time losing weight because of portion control. When I started to measure food items out, I was shocked that I was eating two, three, or four times an actual serving size, and this adds up. No wonder why I'm fat.
To the left, you will find a picture of The Diet Plate, taken from their website. The Diet Plate was introduced into the U.S. market earlier this summer. Results from their clinical trial on the control of Type 2 Diabetes were published in the Archives of Internal Medicine (June 2007). Patients who used the plate lost more weight than those who did not.
bodybugg
The bodybugg is an interactive website program tailored for you and your weight loss goals. The armband (seen left) calculates the number of calories you burn throughout the day through four sensors:1) Accelerometer
2) Heat Flux
3) Galvanic Skin Response
4) Skin Temperature
The website program allows you to 1) record your food calorie intake and 2) download your daily physical activity by hooking up the armband to your computer. At the end of the day, you will know whether or not you were in a calorie deficit or surplus for the day.
I am a part of this program and I'm still trying to figure out its accuracy. I was a skeptic at first, but it definitely has increased my physical activity level.
The bodybugg website is slightly hard to navigate at times, so I'm posting the link that lists where their publications are: Frequentely Asked Question 9: Where can I find published research/white papers about bodybugg?
Tuesday, August 14, 2007
Sweat...
I have been sweating A LOT these days at the gym, even in places I never knew I could. Again, ironically, I stumbled across an article in the NY Times about sweating today...
...For sedentary pursuits in temperate weather, people have no need to sweat: excess metabolic heat easily moves from blood vessels at the surface of the skin into the surrounding air. Because the skin is not completely waterproof, some evaporation of water from skin cells adds a little extra cooling.
But when the body’s owner decides to exercise, the muscles generate too much heat for the air to absorb. The same thing happens when the temperature climbs into the 90s: the skin stops losing heat to the air and absorbs it instead. Then temperature-sensing nerves in the skin and the body’s interior tell the brain to unleash a flow of sweat for heavy-duty evaporation and cooling.
Humidity reduces evaporation and makes everyone sweatier. A breeze enhances evaporation and makes skin cooler (unless the air is so hot the body absorbs its heat instead). Dehydration markedly reduces sweat production. So does sunburn.
But individual sweat patterns still vary enormously. Age, sex, genes, weight and shape play a role, said Craig Crandall, a thermoregulation expert at University of Texas Southwestern Medical Center and Presbyterian Hospital, both in Dallas. So does nonexercise activity, and so, according to a pivotal set of sweat studies done during World War II, does clothing, although not in the way one might predict.
Some people have fewer than two million sweat glands; some have as many as four million. Heavy sweaters may have glands five times average size; their big glands are more sensitive to nerve stimuli and make more sweat.
Everyone’s inner temperature cycles around a slightly different genetically determined version of 98.6 set by the hypothalamus, the brain region that serves as thermostat. We run a little cooler in the morning, a little warmer in the late afternoon. Women run about half a degree higher after ovulation...
As for obesity, it is complicated, Dr. Crandall said. Fat may insulate the interior from very hot external temperatures, but it also may compromise heat transfer from interior to skin. Carrying more weight generates more metabolic heat to get rid of. That means more sweat, but research suggests that large people cannot grow more sweat glands to cope with the extra heat load. Radiation of heat from skin to air may become especially important in their heat control. (by: Abigail Zuger, NY Times)
Thursday, July 12, 2007
H2O Consumption
On Monday, Matt and I were chatting and we got on the topic of water consumption. He's always making me drink the stuff while training. Anyway, I told him I found a perfect method on how to get my water intake up and that was through water containers that had straws since I have a really bad oral fixation problem. So on Wednesday, he saw me with my water bottle with a straw, and he makes the wise-crack, "Enjoying your sippy cup." :) Matt, Matt, Matt...
I meant to ask Matt on Wednesday why it was so important to consume so much water while trying to lose weight and would flavoring water with Crystal Light do, but I forgot to. Ironically, I found an article that day about the issue:
Okay, straight water for me, but I'm not giving up my coffee in the morning!
I meant to ask Matt on Wednesday why it was so important to consume so much water while trying to lose weight and would flavoring water with Crystal Light do, but I forgot to. Ironically, I found an article that day about the issue:
Our body requires a certain amount (of water) to maintain our blood osmotic levels, provide the medium for circulating and excreting waste products, and cleansing the interstitial tissues... This (drinking water) is actually in order to help with the removal of the ketons, an acidic particle residue produced when converting fat into sugar in the body for energy metabolism, from the body... (Dr. Mao's Secrets of Longevity)
Okay, straight water for me, but I'm not giving up my coffee in the morning!
Monday, August 08, 2005
And The Research Shows...
I'm feeling pretty vocal today. Today's topic is all about research because I heard two interesting stories, and in ways, they seem to almost contradict each other.
You can't eat a high-fat diet because that the hormone cholecystokinin doesn't work probably, therefore your body keeps feeling hungry. You can read the story here.
On the other hand, research has shown that those who drink diet drinks are more likely to gain weight because it isn't filling.
But then there's that research that shows if you don't wash off the pesticides that may still be on your fruits and vegetables before eating them, that can lead to a variety of different health outcomes. AND, let's not even talk about how bad those natural sugars and carbohydrates are in fruit! ::in case you can't see me, I'm rolling my eyes::
So I've come to this conclusion: You are never going to do absolutely everything that you should be doing based on research. Research can contradict itself. Not to mention how the news reports this research! You only get half the facts and it is not always interpreted correctly.
The best bet: Eat anything in moderation.
You can't eat a high-fat diet because that the hormone cholecystokinin doesn't work probably, therefore your body keeps feeling hungry. You can read the story here.
On the other hand, research has shown that those who drink diet drinks are more likely to gain weight because it isn't filling.
But then there's that research that shows if you don't wash off the pesticides that may still be on your fruits and vegetables before eating them, that can lead to a variety of different health outcomes. AND, let's not even talk about how bad those natural sugars and carbohydrates are in fruit! ::in case you can't see me, I'm rolling my eyes::
So I've come to this conclusion: You are never going to do absolutely everything that you should be doing based on research. Research can contradict itself. Not to mention how the news reports this research! You only get half the facts and it is not always interpreted correctly.
The best bet: Eat anything in moderation.
Monday, July 04, 2005
Another Motivating Factor For Me
As my profile states, I'm an epidemiologist. I know it's a fancy word for those who study epidemics. My speciality lies in chronic diseases and health behaviors. I coordinate a survey in the State of Michigan called the Behavioral Risk Factor Survey. It is a telephone survey that samples the population in Michigan and asks a variety of questions on chronic diseases and health behaviors.
Here's few statistics concerning our nation in 2004 (these estimates are state medians which include D.C., the U.S. Virgin Islands, and Puerto Rico; and excludes Hawaii and Guam):
I work with these numbers daily for Michigan. I can tell you that people who are obese are more likely to have diabetes, high blood pressure, high cholesterol, and arthritis. There has been a new push to reduce the burden of obesity and of chronic disease across the nation and within our department. Our department's philosophy is "Eat Better, Move More." (That slogan may be reversed.) I'm trying to do both.
Here's few statistics concerning our nation in 2004 (these estimates are state medians which include D.C., the U.S. Virgin Islands, and Puerto Rico; and excludes Hawaii and Guam):
1. It is estimated that 23.2% of the nation was obese (BMI > 29.9).Between 1990 and 2004, the percentage of adults in our nation who were obese nearly doubled from 11.6% to 23.2%. You can see a graph of this current trend through 2002 here.
2. 23.6% of men were obese, 22.5% of women.
3. This estimate steadily increased with age, from 13.5% of those aged 18-24 to 29.3% of those aged 55-64.
4. Those who have lower income levels were more likely to be obese than those with higher income levels, the same trend is seen with educational levels.
I work with these numbers daily for Michigan. I can tell you that people who are obese are more likely to have diabetes, high blood pressure, high cholesterol, and arthritis. There has been a new push to reduce the burden of obesity and of chronic disease across the nation and within our department. Our department's philosophy is "Eat Better, Move More." (That slogan may be reversed.) I'm trying to do both.
Sunday, July 03, 2005
Tip #2: Exercise
I am now physically active for at least five days a week for 50 minutes or more. I think this has tremendously helped me in my weight loss. When I hit the gym (4-5 times per week), I burn at least 600 calories. At work, I walk with coworkers on breaks, and have estimated that I burn 420 calories if I walk both breaks, or 210 calories for the one break. I have also estimated that at work, we walk about 1.15 miles for each break.
It all adds up. The more active you are, the more weight you can potentially lose. My appetite has increased due to my new metabolism levels. I just feel great after a great workout at the gym, if I hit that next level.
Here's a few tips I have learned and picked up. To burn fat, your heart rates needs to be raised 55-65% (for training 65-85%). I also learned that for me, the best time to work out at the gym is in the morning, I feel better, healthier, and I get more out of my workout. I am also not as intimidated in the morning - there are not as many people, and the crowd is usually an older crowd that is more encouraging. Find the best time that is suitable for you.
It all adds up. The more active you are, the more weight you can potentially lose. My appetite has increased due to my new metabolism levels. I just feel great after a great workout at the gym, if I hit that next level.
Here's a few tips I have learned and picked up. To burn fat, your heart rates needs to be raised 55-65% (for training 65-85%). I also learned that for me, the best time to work out at the gym is in the morning, I feel better, healthier, and I get more out of my workout. I am also not as intimidated in the morning - there are not as many people, and the crowd is usually an older crowd that is more encouraging. Find the best time that is suitable for you.
Friday, July 01, 2005
Tip #1: Portion Sizes
When I actually started measuring out what I ate, I was floored!!! I didn't realize how many servings I was truly eating! I now measure everything out and eat individual servings of all items and types of food. This alone has decreased the amount of food I eat.
I also have the tendency to stay away from junk food. Recently, I splurged and bought a "Big Size" fritos bag down in our cafeteria at work. Without realizing it, I polished the bag off. AFTERWARDS, I looked at the nutritional content and was stunned, there was actually 4.5 servings in that bag!!! If I remember correctly, there was 10 grams of fat per serving! EW! And yet we regularly eat one of these bags? I'll never make that mistake again!
So here's the tip I have learned to keep my portion sizes to one serving. Once I get home from the grocery store, I will break apart any big items into the correct number of servings. A big bag of baby carrots, a set of grapes, even Baked Lays! Everything gets bagged individually, that way, I know one bag is all I get at that sitting!
I also have the tendency to stay away from junk food. Recently, I splurged and bought a "Big Size" fritos bag down in our cafeteria at work. Without realizing it, I polished the bag off. AFTERWARDS, I looked at the nutritional content and was stunned, there was actually 4.5 servings in that bag!!! If I remember correctly, there was 10 grams of fat per serving! EW! And yet we regularly eat one of these bags? I'll never make that mistake again!
So here's the tip I have learned to keep my portion sizes to one serving. Once I get home from the grocery store, I will break apart any big items into the correct number of servings. A big bag of baby carrots, a set of grapes, even Baked Lays! Everything gets bagged individually, that way, I know one bag is all I get at that sitting!
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