Nicholson Clinic Blog

It seems like just about everywhere you look, “boot camps” are being offered to help individuals wanting to lose weight and become more fit. The idea for boot fitness camps is simple: a group of out-of-shape and overweight individuals who share a common goal of becoming fit meet a designated number of times a week to engage in fuss-free and stress-inducing exercises. The enticement is that no contracts to membership fitness clubs are needed and no fancy equipment needs to be purchased. Boot camps utilize stretching, running, jump-roping, and similar exercises – much like the fitness regiments used in the military.

Another reason why so many people like boot camp fitness programs are that they are often offered in a neighborhood around where you live. Not having to drive somewhere and then check-in makes it attractive to people who are interested in getting the regiment started and then over and done with a minimum amount of fuss so that they can get back to the rest of their day.

Boot camps may co-ed or tailored to women or men only. Some boot camps are even targeted toward individuals who have recently undergone a weight-loss surgery and on the road to enhanced physical fitness.

If you’re considering signing up for a boot camp fitness program, first check with your doctor about whether this type of kick-start program is right for you. If your doctor gives an okay, check out the following before signing up:

• How are fitness assessments conducted? Typically, you’ll want a starting, midpoint and end assessment.
• Is nutritional support part of the boot camp program?
• Is it an open enrollment camp, or is it tailored to a specific group, such as all-men, all-women, modified program for those with health concerns, individuals who have recently had a weight-loss surgery, or other specialties? Since you may have your own personal preference about what type of team you want to work with, make sure you ask this question up front.
• What modifications are taken into consideration for extremely hot days, days with high pollution indexes, or other weather factors?
• What type of fitness is emphasized? Different programs may focus more on hand-to-hand cardio combat, core strengthening, body sculpting, circuit training, or even yoga. Make sure the program you look at meets your expectations.

Sleep apnea describes episodes of not breathing for a period of time that can last more than 10 seconds while sleeping. For some individuals, sleep apnea episodes can occur hundreds of times per night, which results in a greatly diminished and profoundly affected sleep cycle. During these periods of not breathing, levels of oxygen can plummet to dangerously low levels and result in irregular heartbeats and even death. Individuals with sleep apnea are also more prone to heart attacks and strokes. Since studies often estimate that more than 20 million Americans suffer from some degree of sleep apnea, it is a concern that should not be dismissed.

There are two basic types of sleep apnea: central sleep apnea and obstructive sleep apnea. Central sleep apnea occurs in about 10 percent of patients and is due to the brain failing to cause muscles used in breathing to respond properly while sleeping. When reaching dangerously low oxygen levels, your brain causes you to wake up and breathe, which is a cycle repeated throughout the night.

The more common type of sleep apnea is called obstructive sleep apnea. This refers to the airway becoming obstructed by the tongue, tonsils, uvula, or even fat tissue in the neck, which can result in the cutting off of airflow and the resulting snoring.

Not surprising then that about 95 percent of individuals who suffer from obstructive sleep apnea or overweight or obese. Many have large necks. The cycle of snoring and awakening can lead to exhaustion, morning headaches, low energy, shortness of breath, and body pains — not even referencing the sleep disruption it causes to a spouse or anyone living in the same house as the person with the affliction.

Weight loss is the single most effective solution to treating sleep apnea. Getting your body back to a healthy weight through proper food consumption and exercise can allow you to sleep more effectively and as a result feel and look better throughout the awakening hours. Other solutions can be to avoid alcohol, sedatives, and certain medications (although you should consult with your doctor before making any change to your prescriptions).

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When it comes to fat, trans fat is often considered by health professionals to be a double whammy on your health. Why? Trans fat not only raised your so-called “bad” cholesterol (LDL) but it lowers your “good” cholesterol (HDL), creating double the potential problems for heart disease.|

What is trans fat anyway?
Trans fat comes from a process called hydrogenation, which essentially adds hydrogen to vegetable oil. Trans fats are typically considered more solid than oil, making them less likely to spoil, meaning food can stay fresh longer. In the event of commercial foods, it also provides a longer shelf life and also gives products a less greasy feel. Commercial baked goods like cakes and cookies and fried foods such as french fries and doughnuts were typically prepared with trans fats. However, due to a growing awareness of the health dangers of trans fats, more food manufacturers are no longer using trans fat. But trans fat is still used in certain products, so you really should become informed and aware of what you’re eating. A best way to start is by carefully reading food labels on processed foods. The key is knowing what to look for.

Don’t expect the words “trans fat” to appear on most labels. Rather, look for descriptions that read “partially hydrogenated” vegetable oil, “hydrogenated” oil or the word “shortening.” It’s confusing, but a description that reads “fully” or “completely” hydrogenated oil actually means that there is no trans fat present. It’s the ambiguity of a description with words of “partially” or lack of saying fully or completely” that can mean trans oil may be present.

An increasing number of manufacturers are re-designing their labels to promote that their products are “trans-fat free” and something you should increasingly look for. However, nutritionists advise you still need to know what labels can mean. According to the Mayo Clinic, if a food made in the United States has less than 0.5 grams of trans fat per serving, the food label can say 0 grams of trans fat. While that’s a small amount, if you eat multiple servings of food with less than 0.5 grams of trans fat but greater than 0.0, then you could still exceed recommended limits.

Finally, just because a food is promoted as trans-fat free doesn’t mean it is healthy or low in calories or fat. Food manufacturers and restaurants are sometimes substituting other ingredients that may contain a lot of saturated fat — which isn’t good for you either.

(Yes, that picture above really is a krispy kreme bacon cheeseburger!!)

In the video below, ESPN takes an intimate look at the relationship between Lamar Odom and his candy.

“We’ve all got our vices, and I guess sugar is one of mine.”

YouTube LInk

Part two of our frequently asked questions series is below. Part one covered insurance, and letter of medical necessity.

How much weight can I expect to lose after undergoing gastric bypass or Lap-Band/Realize Band surgery? How long will it take to lose the weight?

With Lap-Band/Realize Band surgery, an average patient loses about 50 percent of excess body weight. This weight loss occurs over a period of two to three years, with the majority of weight loss occurring in the first year. With gastric bypass surgery, patients with a BMI over 50 tend to lose about the same amount as Lap-Band/Realize Band patients, about 50 percent of excess body weight. Gastric bypass surgery patients with a BMI under 50 often lose about 70 percent of their excess weight. Following a gastric bypass, our patients in Dallas and greater Texas can expect to lose about three-quarters of their total weight loss in the first six months; the rest occurs by one year to 18 months.

Can my gastric bypass or Lap-Band/Realize Band surgery be reversed in the future?

Gastric bypass surgery cannot be easily reversed. Lap-Band/Realize Band surgery, however, is more easily reversible. If necessary, you may undergo surgery to remove, replace, or alter the band. Please understand that reversal of any bariatric procedure would mean regaining the weight that you have lost. Bariatric surgery is meant to be a lifelong commitment.

What happens if I don’t obey my dietary guidelines following weight loss surgery?

Ignoring dietary guidelines following surgery can slow down weight loss and make you sick. Many gastric bypass patients who overeat and consume high-fat and high-sugar foods experience “dumping syndrome,” which is characterized by sweating, fatigue, and diarrhea. Overeating can also cause vomiting.

There has been a dramatic increase in obesity in the United States over the past 20 years. According to The National Center for Chronic Disease Prevention and Health Promotion, only the state of Colorado has a prevalence of obesity among its residents of less than 20 percent. Thirty states had obesity prevalence equal to or greater than 25 percent; and the states of Alabama, Mississippi and Tennessee had a prevalence of obesity equal to or greater than 30 percent. Texas reported an obesity rate of 28.9 percent for the year 2008 using the Body Mass Index of at least 30, with another 37.2 percent considered overweight based on a BMI of 25-29.9. A total of 33.8 percent of Texans are considered neither overweight nor obese with a BMI of less than 24.9.

Regional studies within the Lone Star State show that the Dallas/Fort Worth area has a much greater rate of obesity than fitter cities like Austin, where individuals are more apt to walk and bike as well as participate in a wide assortment of sports and exercise programs.

While reports also show that more people are aware of the health concerns, including a greater risk of high blood pressure, diabetes, cancer, and other ailments, the numbers of obese cases is not decreasing. Worrisome trends are how obesity is beginning at a younger age, with childhood obesity now considered an ìepidemicî by many health professionals.

A bright spot to the news is that health professionals are reporting that an increasing number of obese individuals are taking steps to permanently lose the weight, through such options as weight loss surgery. While diet and exercise alone can accomplish desired weight loss goals, many individuals lose weight, only to regain it again, and create an unhealthy pattern that they seem unable to master successfully. The availability and affordability of weight loss surgery has provided many with a solution that not only immediately begins taking off the pounds, but keeps the weight off as well.

Is it too late to improve your fitness and health once you are past the first flushes of youth? “Absolutely not”, says Laventure. “You can train the older body, and markedly so.” And, he says, with so much “untrained reserve” it’s possible for sedentary people to make huge gains, and fast.

An article from guardian.co.uk has an interesting article about the benefits of exercise, no matter what age you are. The fact is that the over-65 age group is less active than any other, but exercise doesn’t have to be difficult – and it can help you live a longer, happier life.

Studies show improvements in balance, strength, gait, muscular power, blood pressure, endurance and bone density as a result of regular physical activity in older age. For example, one study on 90-year-old women in a nursing home found that 12 weeks of strength training took the equivalent of 20 years off their thigh muscle age, resulting in improved walking and mobility.

“There’s also good evidence that physical activity has important effects on the mental health of older adults,” says Laventure. A joint study by the National Institute of Mental Health and Age Concern in 2006 found that regular exercise was associated with reduced stress, depression and anxiety; enhanced cognitive function and overall psychological wellbeing; and increased self-esteem and contact with the community.

In fact, the benefits of physical activity – at any age – are so compelling that it could be argued that a bigger threat to health and longevity is not exercising. “Inactivity is life-limiting”, says Laventure.

Why it’s never too late to exercise via guardian.co.uk

According to CustomerResearch.com, there are two pedometers that are among the best reviewed products.

Accusplit Eagle AE120XL (best pedometer overall)

In many tests, all other pedometers are measured against this one, which is repeatedly found to be highly accurate and easy to use. The Accusplit AE120XL measures steps only. While reviews say this pedometer is best for most people, those with waist sizes over 40 inches or those who walk at speeds slower than about 3.5 mph might prefer the New-Lifestyles NL-2000, which has been shown to be more accurate in those circumstances.

New Lifestyles NL-2000 (best pedometer for larger waist sizes and slower speeds

Although it’s more expensive, the accelerometer mechanism is proven in tests to be far more accurate at counting steps at slower speeds, and it’s more accurate than other pedometers for those with waist measurements of more than 40 inches. In addition to counting steps, it also counts calories and metabolic rate (though reviews say no pedometer can calculate calories very accurately).

Looking for the best pedometer? Here’s a list of what to look for:

1. Accuracy is the most important feature. Choose a model or brand that gets good marks for accuracy. If you have a waist size of more than 40 inches or you prefer to walk slowly, consider the more expensive New-Lifestyles NL-2000, which is more accurate in those instances.
2. Look for an easy-to-read display. The larger the display area the better. Large numbers also help. A backlit LCD makes the pedometer easier to read. You should be able to read the information without removing the pedometer.
3. A protective cover prevents accidental resetting of the device. The buttons to program the pedometers should be covered and protected, yet still be easy to access. Some pedometers have a flip-open cover.
4. Don’t expect accuracy with distance and calorie burned calculations. There are so many variables involved in measuring distance and calories that the data given usually isn’t accurate.
5. Pedometers need batteries. Most come with internal batteries that need to be replaced from time to time. A few models have rechargeable batteries.

More info at ConsumerResearch.com

Summer is here. This morning I noticed the YMCA pool was already full by 8AM. Everyone loves these long beautiful summer days, but it’s great to throw a little variety into your workout schedule. A few nontraditional workout ideas could really give your put a little grease in your exercise grind.

Over at the That’s Fit blog, they have five tips to help you get fit at the pool.

• Leg lifts. Catching a few rays next to the pool? Instead of just lying still, try some alternating leg lifts. Hold each leg for about 10 seconds to tone your thighs and lower abs.
• Pool walk. Of course swimming laps is a perfect way to get some exercise, but you’re not limited to that. Do some simple laps of walking around the pool.
• Weight it out. When you head to the pool, you probably tote a bag with sunscreen, sunglasses and other summer goodies. Pack some light weights in your bag as well, then do arm curls while relaxing in your chair.
• Poolside dips. Those tricep muscles are difficult to keep toned. Why not cool off while working your triceps? Sit on the edge of the pool in the shallow end and proceed to lower yourself into the pool. After standing in the pool, pull yourself back up to the edge. Repeat for about 10 counts.
• Diving board pull-ups. Grab the edge of the board as if it were a pull up bar. Pull yourself up and hold for about five seconds before lowering yourself back in the water. (Be sure to watch out for divers!)

Get Fit in the Pool from That's Fit blog

Kids have enjoyed the ease and convenience of making homemade ice cream in a bag. Now, adults (and kids too) can have a healthier alternative while offering the same convenience. This summer, while you are watching your weight and achieving a healthier new you, try making homemade sorbet in a baggie! This is a fun and simple idea to make by yourself or with kids. Or, if you’re feeling festive, create a sorbet bar with a variety of juices, and let everyone make their own!

Here’s what you’ll need:

• 2/3 cup pure juice in whatever flavor you desire (orange, lime, watermelon, etc.)
• 12-to-18 ice cubes
• 6 Tbsp. rock (course) salt
• 1 pint-size plastic baggie
• 1 gallon-size plastic baggie
• artificial sweetener to taste (optional)

Place juice and sweetener if desired in a small baggie, then squeeze air out and then seal closed. Fill the large baggie half full with ice cubes, keeping in mind that more or less may be needed, depending on the size of your ice cubes. Add rock salt to the large baggie. Place the sealed small baggie into the large baggie, then seal closed.

Now comes the fun part: shake the baggie for about five minutes, or until the juice turns into sorbet. Have a little fun while the shaking is going on and add some fun music or silly shake-down moves to add some exercise and silliness while waiting for the sorbet to make. When the texture is right, open the large bag and rinse or wipe the tops of both bags off so no salt gets into the sorbet. Either pour into a bowl or just dig in with a spoon. Enjoy! The bags can be re-used for the next sorbet maker, although some new ice and salt may need to be added to each batch.