Is Building Muscle Bad For Your HEALTH?

"That can't be healthy!"

"But that's bad for your health!"

These are probably the 2 BIGGEST scare tactics anyone
can use to derail you in the chase for the body you want.

And in fact, they can be used by ANYONE, no matter their
current physical status, and no matter if the person is
400 lbs or not, you'll still think twice about what you're
doing.

So, we think it's way past time to give you a way
to get an accurate snapshot of your overall HEALTH
(from a medical standpoint).

Don't you agree?


Revisiting this "Rule Of 3" from the other day, We've wrapped our
heads around the best way to keep a finger on the pulse of your overall,
total health, pun totally intended.

In Rule Of 3, we talked about the 3 basic controls of "health":

1. Work output
2. Substance Input
3. System Stress

From that, and doing some quick fact checking, it looks like you
can get a good idea of your overall "health" from these 3 metrics:

* Blood Pressure
* Height-to-waist ratio
* Shoulder-to-waist ratio

... in which there's a sweet spot for all of these.

For example, aiming for a maximum shoulder to waist, would
mean drug use, which leads to high blood pressure. Going for a super
low height-to-waist ratio would mean no lifting work and likely low
blood pressure due to a prolonged lack of food and blood thinning.

We were thinking of using "pulse rate" instead of blood pressure,
but blood pressure gives you insight into so much more, including
cardiac output AND gives you an idea of the EXTERNAL stressors in
your life (work, family, etc)

Some physical factors of blood pressure are:

* Heart rate
* Volume of fluid or blood volume
* Resistance. (plaque in vessels, diameter of vessels)

Shoulder-to-waist gives you insights into bone health, muscle
tone, coordination, joint health, and probably more. (our best guess
would be the sweet spot here is 1.5-1.7... mainly because you need
a narrower waist to achieve the 1.5)

Height-to-waist gives you insights into "metabolic syndrome"
such as the self-administered portion of high blood pressure,
diabetes, risks of heart disease, high cholesterol, etc

Current research supports a waist-to-height ratio of under 0.5
or a height-to-waist of over 2 for reduced risk of "metabolic
syndrome".

Blood pressure readings are pretty standard and known for "health":

Systolic (Top Number) ==> 90 - 120
Diastolic(Bottom Number) ==>60 - 80

Obviously, you still get your checkups for blood work to
determine other things that could be wrong, but for metrics you can
CONTROL... We can't think of a better 3.

Now, obviously, we're still looking to get the IDEAL body
size and shape, with appropriate leanness and muscularity...

... so don't forget that.

Here's to your Health & Wellness!

Last Day To Save $15 On Prograde Protein

Ok, so President's Day is long gone. But our partners over at Prograde Nutrition apparently weren't paying attention ;-)

Today is the LAST day you can save $15 on any Prograde Protein purchases to celebrate President's Day. In fact, you only have a few hours left.

Sure, it ends TONIGHT at 11:59pm EST, but you need to order NOW before you get busy and forget to do it.

And Jayson Hunter has delivered yet again with his best recipe of the week. He's saved the best for last with his incredible Vanilla Cinnamon Pudding!

The recipe and the coupon code to save $15 is all right here:

http://rialtowellness.getprograde.com/protein-recipe-3.html

PS - Again, the $15 off Prograde Protein savings ends TONIGHT, February 19th at 11:59pm EST. You need to stop reading this and order yours right NOW: http://rialtowellness.getprograde.com/protein-recipe-3.html

Starting 2010 (Twenty Ten) Off Right!

Maybe you don't state those resolution things out loud...but you all know how important it is to have goals. If you don't have a goal you have put out there in the universe, then what are you working towards? Whatever your objective, it is important to set those goals, make them SMART (Specific, Measurable, Attainable, Realistic and Timely) and speak them out loud.

I know, I know. This sounds way too much like HR-speak you have to deal with at your workplace. We have it too. But really and truly, make sure your goal isn’t just “to eat better.” Make it specific. Is your goal to eliminate grains? Is your goal to follow 100% the BootCamp nutrition plan this month, and never end up in the X? Are you trying to cut out the refined sugar? Kick the splenda habit?

They say that one of the most important things with goal-setting is to state your goal(s) OUT LOUD. It helps to hold you accountable. Just like at BootCamp where you right your goals on your logbook, or at the gym where you write your goals on the big old white board…now is your opportunity to do just that. What are your nutrition-specific goals for the year? Who is on what nutritional path for the new year?

Here are a few of our, for example: We are at the point now where the nutritional plan of choice isn’t so much of a goal, it’s just a way of life. However, when we bore down within the greater topic of nutrition, there are a few things I am focusing on, that keep us on a better path (and by better, this also means less costly!):

- Limit my eating out to 2 meals per week (not counting my Starbucks Americano addiction as eating out). This includes the create your own salad bar downstairs at work

- Always have at least 4 meals (2 for me, 2 for my other half) in the fridge or freezer at all times. Right now the fridge and freezer are stocked with frittatas, spaghetti squash with tomato/meat sauce, and turkey soup. It is SO helpful to just grab something and put it in my cooler. Even when inventory is low, if I can grab some turkey soup and eat that for breakfast, so be it!

- Try one new recipe a month. And post it here. We will not be doing the whole Julie & Julia thing (though Julia was kind of brilliant and if she were still alive we’d ask her to write an edition without the sugar, grains and dairy! HA!), but we will be interpreting and reinterpreting a few recipes out there. I think Shrimp Piri Piri is up first (been wanting a really fiery dish as of late). That or I might try and go with a 100% Paleo Tom Kha (coconut milk soup) or Tom Yum Goong (hot and spicy with shrimp). Especially because Santa brought me two kaffir lime trees for Christmas, I now have a big old supply of kaffir lime leaves – THANKS Santa!

So let’s hear them!

The more people we have on here for sharing of ideas, support, recipes, etc., the better off we’ll all be (and the less we’ll feel like we’re talking to ourselves).

HAPPY HOLIDAYS & HAPPY NEW YEAR!

We wish everyone a safe, healthy, and happy holiday!

Remember it doesn't matter what you eat or how you train between Christmas and New Years.

It matters how you eat and train between New Years and Christmas!

All the best for 2010! YOU win in 2010!

Dr Tabata!

Many campers have asked where we get the concept for tabatas. Well you asked, and here's your answer. This posting is in honor of Dr. Izumi Tabata!!

Dr. Tabata is a Japanese fitness researcher. The Tabata Protocol was developed for Olympic caliber athletes. It consists of six to eight 20 second full speed sprints followed by rest periods of 10 seconds. Dr. Tabata’s study found that doing this kind of exercise 5 – 6 days a week increased both aerobic and anaerobic capacity at a greater level than an hour of endurance exercise.

The key to the Tabata Protocal is the rest periods. Conventional training suggests that a rest period should be 3 times as long as the period of work. But the Tabata protocol calls for a rest period that is half as long as the period of work. This gives a physical and mental break while keeping the intensity at a high level.

At boot camp, we have learned that you can apply the tabata protocol to almost anything. Tabata squats, tabata sprints, tabata, push-ups, tabata dips…well, you get the point! But apparently The Tabata Protocol can be influential in all aspects of life. Check out this article called Tabata My Job about working more efficiently.

Got Goals!?

So, around 5:00 or 5:15 this morning you heard an obnoxious noise and couldn’t figure out what was going on. Then you remember the noise is your alarm and that this is your first day with Rialto Wellness Boot Camp! After those thoughts of “what was I thinking?” left your head, you got up, got dressed and headed out. You have now become one of those weird people who roll around in the dirt for fun! Was it everything you expected? Were you pushed beyond your comfort zone? For those of you with PM camps, are you excited for your first workout?

You joined boot camp for a reason, right? That reason can usually be translated into a goal. So what are your goals this month? Run with the fast group? 6-pack abs? Lose a size? How about just making it through the month? All of these goals require small steps in order to reach the prize. Take small bites out of these things. Step One: Decide to make it all your sessions this week. Then make a deal with yourself to make it to all week 2 sessions, and so on and so forth. Pretty soon, the month is over and you are running fast or showing off your baggy pants!

This article about setting a fitness goal reminds us that our goals need to be achievable. Setting short term goals like making it to boot camp every day gives us a sense of accomplishment before we reach the end result of losing 10 pounds. The sense of accomplishment you feel with the short term goals makes staying on track to reach the long-term goals easier.

This blog is for you. Tell the world your goals in the comments and we'll help you stay accountable. You can do this...whatever "it" is!

Have you come up with your Halloween costume yet?

Bars?!

When walking around the health food section of a grocery store these days, you may find that there are many different types of bars. And with so many options and fancy marketing, it is good to arm yourself with a little bit of knowledge about what type of bars you should be eating.

Since we are not scientists or a medical professional of any sort, we asked some of our nutrition experts for a little help on this topic.

Alisa, who doubles as a Registered Dietitian in her every day life, holds a Masters in Allied Health with an emphasis in Nutrition from Georgia State University. We also asked Justin, who is some sort of fancy scientist and just really smart when it comes to nutrition.

Alisa and Justin give us these helpful hints when it comes to which snack bars to choose:

- A bar is a good “in a pinch” snack, but should NEVER replace a meal.
- The bars should be all natural, organic and if possible should not have any high fructose corn syrup.
- When choosing a bar look for:
200 calories or less
8-10 grams of protein
30 grams of carbs or less
2-3 grams of fiber
3 grams of saturated fat or less
- The less saturated fat, the better. The saturated fat is usually due to the milk chocolate or any yogurt coating added to the bars. Saturated fat is the bad animal fats that we do not need a lot of, and most people eat too much. Dark chocolate is the best.

With these guidelines in mind, Alisa and Justin recommend the following:

-Prograde Bars - Packed with healthy fats your body needs and zero trans fats
No preservatives, Less than 200 calories so it’s THE perfect snack - Satisfies your chocolate craving with 100% Organic Dark Chocolate - Perfect (and safe) for kids and young athletes.

Three great flavors: Peanut Butter, Almond Butter and Spirulina


-Zone Perfect Fruitified bars (because they don’t have a chocolate/yogurt coating) – 190 calories, 14 grams of protein, 24 grams of carb (3 grams of fiber), 2.5 grams saturated fat

-Luna Toasted Nuts ‘n Cranberry bar (also no coating) – 180 calories, 10 grams of protein, 26 grams of carb (3 grams of fiber), 0.5 grams saturated fat

-Kashi Go Lean Crunchy! Bars – the Chocolate Almond flavor (some coating) – 170 calories, 27 grams of carb (5 grams of fiber), 8 grams of protein, 2.5 grams saturated fat

So remember, if you are “in a pinch” and need to eat a bar for one of your snacks, make sure you are following Alisa and Justin's suggestions to choose the best possible bar. This is especially important if weight loss is one of your goals, as some of the bars pack a lot of calories into very little space- there is a reason some of them taste like candy bars! Pay attention to the labels and find one you like that is also healthful.

Anytime you have any nutrition questions, feel free to post them to the blog where one of our nutrition experts can answer them for you. You can also check out the nutrition blog on a daily basis for recipes and tips.

Locally Grown/Raised...Grassfed...These Things Just Taste Better?!

If you were in Denver this weekend, you know that Saturday morning was an amazing 70 something degrees, sunny, idyllic. The perfect kind of day to be outside, for sure. Some bootcampers may have headed on over to the Local Farmer’s Market to do some research...and of course buy a few items not currently available in our garden;-) There were vendors hocking their sauces, veggies, meats, pottery – Some vendors may have been demonstrating a culinary cooking utensils, etc. There is nothing quite like getting out and going to see what’s local and in season – with the "people watching" which provids added entertainment.

Anyhoo, onto the point of this blog. The place was hopping at 9am, with vendors passing out samples of homemade bacon, locally grown organic tomatoes, and of course the bread people were there, with the longest line, passing out their samples too.

Why are we such proponents of grass fed meats? Well, in case you don’t remember, check out these links: Grassfed basics, you are what your animals eat, choose grassfed! And YES, we are realists, and know darn well it’s not always available or accessible or even affordable to go grassfed, in which case just do the best you can.

Now the BEST part?

If you have not heard the buzz on the street about the incredible new fruits and veggie mart let us be the first. It's called Blazer Street market, located at 15550 E. 6th Avenue, Aurora CO 80011. Located off of 6th and Chambers in the old Cub Foods store. One bootcamper states, "I was able to purchase 27 of our Fathers most divine earthly pleasures for under $25.00: The juiciest of juicy heart shape black cherries only $.99 a pound...gtfoh!!! 3 pink lady apples for $1.00, WHAT! And 2 bunches of spinach for $1.00, mustard greens for $.69 a bundle....SHUT UP! So check it out my fine friends in fitness. It's only open from Thursday to Sunday, 10am to 8pm-it's what's up!!!"

Next weekend we strongly encourage you to go check out these Farmer's Markets - the assortment of locally grown veggies they have available this time of year is fantastic (that is of course if you aren't harvesting such things from your own garden source!)...

PS - There are markets all over the metro Denver area. (i.e. near Cherry Creek Mall, Tiffany Plaza Parking Lot.) If you know of more locations, list them in the comments section of the blog for all to enjoy!

Got Goals?

So, around 5:00 or 5:15 this morning you heard an obnoxious noise and couldn’t figure out what was going on. Then you remember the noise is your alarm and that this is your first day with Rialto Wellness Boot Camp! After those thoughts of “what was I thinking?” left your head, you got up, got dressed and headed out to the location of choice. You have now become one of those weird people who roll around in the dirt for fun! Was it everything you expected? Were you pushed beyond your comfort zone? For those of you with Montclair/Lowry & DTC Locations, are you excited for your first workout?

Here at Rialto Wellness we really want you to succeed. But how do you define success? It is different for everyone. Do you measure success by fitting into those “skinny jeans” that we all have? Do you want to run a 5k? Win a 5k?! Improve your PT results? Lose a few pounds? Whatever your goal, Rialto Wellness Boot Camp is a great way to get started or move to the next level.

Have you set a goal for yourself? We want to hear about them! Our instructors are here to help hold you accountable. They hold you accountable for what you eat and for making it to camp. Now they want to help you to attain your goals. Setting a goal and determining how you are going to achieve that goal is an important part of any fitness routine. You have already started working out and have probably heard some success stories from other boot campers. Now it is time to write your success story.

When setting your goals it helps to determine what results you expect. If you want to lose 10 pounds, losing the weight is the end result you are expecting. But it won't happen if you don't do the right things with exercise and nutrition, so you have to break it into actions that support that goal, such as making it to boot camp every day, writing down everything you eat (and not listing wine as "grapes"), and watching your portions. All these little action steps are necessary to get you to that end goal!

The same goes if your goal is to get faster. If you want to decrease your run time by 45 seconds during the month, you should push yourself every time you run, whether it be hills, sprints or just running from point to point. Set a goal of passing someone in front of you every time, or of remaining at the front of the pack. Those little bursts of speed throughout the month will get your body accustomed to the higher level of effort.

This article about setting a fitness goal reminds us that our goals need to be achievable. Setting short term goals like making it to boot camp every day gives us a sense of accomplishment before we reach the end result of losing 10 pounds. The sense of accomplishment you feel with the short term goals makes staying on track to reach the long-term goals easier.

The article also mentions that keeping a record of your goals is important…so instead of keeping it to yourself, blog about your goal!

Good Food / Bad Food?

Now that you have figured out what this whole boot camp thing is all about, it is time to tighten up on your or nutritional habits or diet. But some of you may not know where to start. This is where your instructors and some helpful hints come into play.

We have told you to clean out your kitchen of “bad” foods and go shopping for “good” foods, but what is good and what is bad?

Recently Michael Pollan, a food author, gave a lecture to scientists at the CDC. He shared with them his seven rules for eating and the seven words that sum up those seven rules. He believes that you should “Eat food, not too much, mostly plants.”

So what does that mean? Well, it means to eat real food – vegetables, fruits, whole grains, fish and meat. And to avoid “edible food-like substances”.

So here are his Seven Rules for Eating:

1) Don’t eat anything your grandmother wouldn’t recognize as food.

2) Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.

3) Stay out of the middle of the supermarket. You should shop the perimeter of the store where you find the fruits, vegetables, and meats.

4) Don’t eat anything that won’t eventually rot. There are exceptions to this rule, as in honey, but avoid things that never go bad…like Twinkies.

5) It is not just what you eat, but how you eat. When you are eating a meal, stop eating before you are completely full. You should be satisfied, not stuffed.

6) Enjoy meals with the people you love. Eat your meals at the dinner table, that is what it is for! Avoid eating meals in front of the TV.

7) Don’t buy food where you buy your gasoline.

Is this all you need to know about how to eat right? Probably not, but it is a good start. You should also remember to eat 4-5 smaller meals through out the day instead of 2-3 large meals. And remember to drink a lot of water.

You can check out the Rialto Nutrition Blog on a daily basis for recipes and tips. Also, for more information on Michael Pollan and his dietary guidelines, read this article.

Have Fun This Weekend...

....but please try to behave yourself.

We want you to have fun and enjoy the holiday weekend, but don't throw away all the hard work you have done the past few weeks. Be mindful of what you are eating and try to get in some exercise.

And remember to keep an accurate log book this weekend. Keeping your log book may help you to weigh the options of what you are eating. Is it really worth it.

Need some ideas for at home workouts? Check out the example below:

"All Core"

Repeat 3 times

40 Hip Thrusters (lay on your back in a sit-up position, feet up on a chair/stool & arms at your side. Keeping upper back gently pressed into the ground, squeeze your butt & lift your hips so your body is in a line from knees to shoulders. Keep your belly button pulled in towards your spine. Hold for 1 second & lower... repeat)

40 Side Plank Crunches (side plank position on your elbow, lower hips towards the ground but don't touch & back up to plank position. 20 "lower & lift" per side.)

40 Supermans (lay on belly, at the same time pull your chest & knees off the ground, lower & repeat)

The two exercises we don't recommend is the 12-oz. can curl or the constant motion of opening the mini bar. :-) Good luck!

Wishing you a safe and happy Memorial Day!

Tips For Effective Interval Training

Posted by Bootcamper

You don't have to be a professional athlete to reap the benefits of interval training, where you alternate between bursts of intensive effort and slower recovery periods. In fact, by doing interval walking for a mere 20 minutes every other day, you can boost your metabolism into high gear so that you burn more calories and fat in less time than if you were working out at a steady pace.

And there's another benefit: With interval training, the higher the intensity of the exercise, the longer the afterburn; that is, you will continue to burn more fat and calories even while at rest! Below are eight tips to help you get the most out of your interval training session:

1. Wear shoes that will give you proper support: walking shoes, cross-training shoes, or running shoes. And choose synthetic athletic socks over cotton ones because they wick away moisture and keep your feet dry and blister-free.


2. Begin each session with a short walk at a slow or moderate pace. This allows your muscles to warm up before you start doing your intervals.


3. Be mindful of maintaining good posture while you're walking.


4. Hold your abdominal muscles in tight.


5. Keep your chest lifted and your chin parallel to the ground (leading with your chin while walking can result in neck and back pain).


6. With each step, strike the ground from heel to toe and feel your buttocks(glutes) contract. This will help strengthen your buttocks and the backs of your legs as you walk.


7. Wear a watch or carry a stopwatch to keep track of time so that you can complete the designated number of intervals per session in about 20 minutes.


8. Remember that doing a little is better than nothing. Do what you can at first, and then gradually increase your periods of intensity and total distance.

Once you've mastered interval training and enjoyed the results, you may be tempted to push yourself to do even more. Don't do so, as your body needs to rest and recover on alternate days of the week.

On the days that you're not doing higher intensity interval training, be sure to do a 15- to 20-minute recreational walk when you have the time.

Good Food / Bad Food?

Now that you have figured out what this whole boot camp thing is all about, it is time to tighten up on your diet. But some of you may not know where to start. This is where your wellness instructors, the nutrition blog, and some helpful hints come into play.

We have suggested that you clean out your kitchen of “bad” foods and go shopping for “good” foods, but what is good and what is bad?

Recently Michael Pollan, a food author, gave a lecture to scientists at the CDC. He shared with them his seven rules for eating and the seven words that sum up those seven rules. He believes that you should “Eat food, not too much, mostly plants.”

So what does that mean? Well, it means to eat real food – vegetables, fruits, whole grains, fish and meat. And to avoid “edible food-like substances”.

So here are his Seven Rules for Eating:

1) Don’t eat anything your grandmother wouldn’t recognize as food.

2) Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.

3) Stay out of the middle of the supermarket. You should shop the perimeter of the store where you find the fruits, vegetables, and meats.

4) Don’t eat anything that won’t eventually rot. There are exceptions to this rule, as in honey, but avoid things that never go bad…like Twinkies.

5) It is not just what you eat, but how you eat. When you are eating a meal, stop eating before you are completely full. You should be satisfied, not stuffed.

6) Enjoy meals with the people you love. Eat your meals at the dinner table, that is what it is for! Avoid eating meals in front of the TV.

7) Don’t buy food where you buy your gasoline.

Is this all you need to know about how to eat right? Probably not, but it is a good start. You should also remember to eat 4-5 smaller meals through out the day instead of 2-3 large meals. And remember to drink a lot of water.

You can check out the Rialto Nutrition Blog on a daily basis for recipes and tips. Also, for more information on Michael Pollan and his nutritional guidelines, read this article.

Why Buy Local?

We hear a lot these days about buying local food from farmer's markets and other "home grown" sources. But what are the true upsides to it and what exactly does it mean?

A recent survey by the Leopold Center for Sustainable Agriculture found that more than two-thirds of respondents somewhat or strongly agreed that local food is better for their health than food that has traveled cross-country. Eating locally grown foods has become the latest trend in our battle to eat better and live healthier lives. So what is this movement all about?

What is the concept of eating locally grown?
According to Erin Barnett, director of LocalHarvest.org, "Eating local' means different things to different people, depending on how 'local' is defined." Some define locally grown as within a 100-mile radius of where they live. But the overarching concept is that you purchase and eat foods produced close to home. "You might be able to get eggs raised just five miles down the road, but cheese from the state next to yours. Both choices take the food's geographical origins into account, and that is the decision-making tool at the heart of eating locally grown," says Barnett.

Why buy local?
"It often means getting fresher food," says Urvashi Rangan, Ph.D., senior scientist and policy analyst at the nonprofit Consumers Union. The main reason, according to Rangan, is that it hasn't been trucked thousands of miles so there's less time for food to spoil. But there are even more advantages to local food production. It saves on gasoline and reduces pollution from transporting food (which can help to reduce global warming), and, in many cases, it supports smaller-scale farmers, says Rangan.

Is it difficult to eat locally grown foods?
Variety and balance are two key elements of a healthy diet. Trying to eat 100 percent local is difficult, impractical and can limit or eliminate some whole nutritious foods," says Laura Pensiero, R.D., a chef and nutritionist in Rhinebeck, N.Y. Her approach: Eat local when possible.

Is it easier to buy locally grown foods in particular areas?
Certainly it is easier to buy fresh local produce in areas of the country with long growing seasons. But even in your region's off-season, you may find an excellent variety of pasture-raised meats, or milk from family-owned dairies, or honey, or particular nuts, or seafood. Also, there are many crops that can be stored and/or grown in the winter.

Are there studies that show that locally grown foods are more nutritious?
Not exactly, as a study like that would be difficult to do. Absolute nutrient content has so many variables, such as soil fertility, ripening times, etc. However, research does show that produce picked at its peak has the highest nutrient content. Once picked, fresh produce will gradually start to degrade.

Isn't eating local restrictive, repetitive and boring?
Not necessarily. According to Rangan, the varieties of any one kind of local produce can be even more diverse than what you would find at a typical supermarket. In fact, people who buy at the supermarket get the same selection 365 days a year. It gets boring to look at that same array. You end up eating the same spuds, broccoli, apples and pears.

What about my morning coffee?
Well, coffee is not grown in the continental United States. However, there are other labels you can look for to support sustainable farming practices, says Rangan. She recommends looking for coffee and other products with the words organic and fair trade on the label.

Is it more expensive to eat locally grown foods?
Typically, you can join a food cooperative or a Community Sponsored Agriculture program (where you support a local farm and get shares of the produce), and the costs are very reasonable. Also, if you shop at your local farmer's market (straight to consumer from the farm), the food may be even cheaper than in the supermarket because you are buying direct, without the middleman.

Does eating locally grown take an enormous amount of time?
Greenmarkets and Community Sponsored Ag programs offer easy ways to access locally grown foods. Also, how about sharing a program with neighbors and alternating pickups? You can start a cooking club, alternating cooking nights with friends and neighbors. If you're interested in sustainable food production, conserving oil, polluting less, and supporting local farmers, then the effort to do those things may be worth it to you.

Does locally grown mean better quality?
According to Susan Moores, M.S., R.D., a spokesperson for the American Dietetic Association, "It can, but much hinges on growers and their farming/production practices." Local can and does mean wonderful things, but it's not an assurance.

Does locally grown mean organic?
No, these are two separate concepts, says Barnett. Some local food is organic, but certainly not all. However, according to Moores, "Many farmers producing great foods have opted not to become certified as organic, yet their practices are stellar." Still, the best combination appears to be both organic and locally grown foods.

How do you get started eating locally grown?
Take a look at LocalHarvest.org, which offers a national online directory of farmers who market their goods directly to the public. Other resources:
www.nal.usda.gov/afsic/csa (CSAs)
www.ams.usda.gov/farmersmarkets (4,385 farmers markets)
http://www.eatwellguide.org/ (fresh food listings)
http://www.foodroutes.org/ (information and news)
http://www.sustainabletable.org/ (recipes and tips)

Benefits Of Working Out!

We all know the basic reason that people start a diet and exercise program. The number one reason people change their life style is to lose weight – or nip small gains in the bud. But there are plenty of other benefits from working out that don’t have anything to do with the numbers on a scale or how your clothes fit.

Can you name seven other benefits of working out?

1) Exercise improves your mood – Exercise stimulates chemicals in the brain which may leave you feeling happier and more relaxed.

2) Exercise combats chronic diseases – Exercise can help you manage high blood pressure and cholesterol levels.

3) Exercise helps you manage your weight – This one is pretty self explanatory…the more calories you burn, the easier it is to manage your weight

4) Exercise strengthens your heart and lungs – Exercise helps your cardiovascular system work more efficiently.

5) Exercise promotes better sleep – A boost in activity can provide a better night sleep….especially if you wake up at 5am!

6) Exercise can put the spark back into your sex life – Exercise improves circulation, which can lead to more satisfying sex!

7) Exercise can be fun – Whether it be rolling around in the park or hiking with your kids, exercise can be a fun group or family activity.

Anyone would agree that all of these are great benefits of working out. And most of them are pretty easy to believe. But how does exercising actually make you happier?

There are two hormones in the body that with exercise affect a person’s mood. Cortisol is a hormone the body produces when anxious, stressed, angry or afraid. When working out burns cortisol and in turn our mood increases. The second hormones are endorphins. Exercise stimulates the pituitary gland to release endorphins. These endorphins then attach themselves on receptors that normally send pain-signaling molecules to other parts of the brain. No wonder everyone at RialtoBoot Camp is so happy!

Aside from losing weight or going down a size, what other changes have you noticed in yourself since you started working out?

Detox Diet?

Are you a big fan of the “detox” diet? Maybe you should think again. There are hundreds of products on the market that promise to help you cleanse your system or lose X pounds in a couple of days.

What those products don’t tell you is that they are made up of mostly stimulants, laxatives, and diuretics. Sure, the scale may go down a few pounds, but the weight won’t stay off. And trying to lose weight this way isn’t healthy, or smart!

There are several risks that come with using these products. Any of these products, whether it be a tea you drink or a pill you take, can lead to an imbalance in electrolytes, dehydration and you end up losing good gut flora (bacteria) that’s necessary to maintain gut health (i.e. avoiding yeast/bacterial infections that those good bacteria help to fight off). If you are spending money on these products, you will be flushing money down the toilet.

If that is not enough to convince you, recent reports show that some products that list all natural, herbal ingredients were actually found to contain traces of prescription drugs. Prescription drugs require a prescription for a reason – there are risks involved that need to be evaluated by a medical professional before they are prescribed for you.

So now that we have covered that detox diets are not the best plan, what should you do? Well, hopefully you have made changes to your diet since you started boot camp. You should be eating a diet of fruits, vegetables, and lean proteins. If you want to take this a step further, you could cut out refined foods and alternative sweeteners.

The thing that is most important, is realizing that your liver, kidneys and sweat glands, do all the “cleansing” that most healthy people need. If you want more information about why you should steer clear of the “detox diets”, check out this article from the NY Times.

As Always...Eat Right, Stay Active and Keep Positive!

How Are You Sleeping?

Have you noticed a change in your sleep patterns since you started boot camp? Hopefully it is getting easier to get to bed early to make sure you get the rest you need! If you are not getting enough sleep at night, you may be hurting your chance of achieving performance and/or weight loss goals.

Many studies have been conducted related to sleep and exercise performance. Needless to say, it has been found that if you are not getting an adequate amount of sleep every night, your exercise performance will suffer. Also, with the lack of sleep, your body’s need for rest and recovery will increase and your risk of injury may be higher.

The weight loss (or lack thereof) connection has been proven as well. An article that just came out in the January 2009 issue of the American Journal of Clinical Nutrition took a look at sleep and snacking. It was a small study that let the same group sleep for 5.5 hours or 8.5 hours per night, each for two weeks.

When the group was sleeping for 5.5 hours per night, they ate approximately 220 more calories from snacks, particularly during the hours of 7pm to 7am. And a greater percentage of their calories came from carbohydrates when they slept 5.5 hours per night. Looks like getting adequate sleep may help you stick to your eating plan and keep from turning to snacks for an energy boost.

And if that’s not enough to convince you that adequate sleep is important, studies have also shown that sleep deprivation strongly impairs human functioning overall. And depriving your body of sleep causes hormonal changes that mimic the effects of aging. Surely you don’t want to feel/look older!

We know you’re working hard to achieve your goals, so make sure you get enough sleep so you aren’t sabotaging your efforts.

Have you noticed a difference in your performance at boot camp when you don’t get a full nights rest? Have you changed any of your daily routines to allow for more sleep?