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!

"Are These Fatty Acids Making You Sick?"

Many of us know about about the benefit of Omega 3 fatty acids and EPA and DHA. Thousands of scientific studies have shown us the multiple ways Omega 3 fatty acids benefit us not only in our cardiovascular health, but improving our metabolism, boosting our immune system and reducing the risk of certain diseases.

What research also shows us is that we don’t get nearly enough Omega 3 fatty acids in our diets. Food manufacturers tend to remove this from food because Omega 3 fats are susceptible to spoiling and they want to keep their foods fresh for as long as possible.

Many estimates say we consume more than 30 times more Omega 6 fats than Omega 3 fats.

Consuming large quantities of Omega 6 fats scientists believe may trigger inflammation, sensitivity to pain and thickening of the blood.

Click here to continue reading

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?

7 Simple Techniques to Minimize Your Swine Flu Risk

Hi All:

We're not an alarmist kinda people. Not at all. However, the statistics don't lie:

- Seasonal flu annually sickens 5-20% of the population

But there's no need for gloom and doom. Just read these 7 simple techniques that reduce your Swine Flu risk and you'll start feeling much better!

http://rialtowellness.getprograde.com/Swine-Flu-Prevention.html

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.

Shop Smart

You signed up for boot camp and have made the commitment to give it your all every day. But is that enough? Some of you might think that is a crazy question. Of course that is enough, right? Well, maybe not. Getting in shape and being healthy takes more then just exercise. Yes, you have made the first step in the right direction. You have signed up for a hardcore program that is going to kick your butt! Now it’s time to learn how to change your eating so that you get the most out of boot camp.

If you don’t have healthy and nutritious foods at home, it is going to be easier to slip up and “cheat.” That is why this article “Healthy Eating Begins at the Supermarket” makes sense. Think about it. If you are at the store and you are buying Twinkies and Oreos, then obviously when you get home, you are not going to have healthy foods to eat. But if you make the right choices while you are shopping, eating healthy will become a natural occurrence. If you surround yourself with the “right” foods, you won’t even have to think about what to eat.

So here are a few tips from this article that we thought were particularly important. One of the most important tips for healthy eating is to shop the perimeter of the store. The perimeter of the store is where you find all of the fresh foods. Your fruits, veggies, meats and seafood are all around the outside of the store. Are there exceptions to this rule? Yes, canned tomatoes are great to use while cooking, as are frozen veggies, but in general you can avoid the majority of the aisles in a grocery store.

Another great tip is to shop with a list. Plan out your meals and snacks for a few days and write down what you need. Shopping with a list will make you focus on the foods you really need and not the foods that you want. Making a list also cuts down the time you spend at the grocery store and can help save money since you won’t be buying all the unnecessary foods.

We hear a lot from our campers (especially the single ones) that they don’t like to cook at home because the food goes to waste. If you buy your fruits and vegetables a few days before they are ripe, there is less chance of them going bad. Then once you cook the foods, split the meal out into individual Tupperware containers. You can freeze these containers and have meals for the future when you don’t have time to cook.

When you are looking through the produce section, focus on the fruits and vegetables that are in season. Foods that are in season will often cost less and will always taste better. So do yourself a favor and stick to in season fruits and veggies.

There are a lot of other tips in this article. So check it out here. For our veteran campers, we know you have heard a lot of these tips before in one way or another. What changes did you make to your shopping habits that have helped you the most?

Miss Us Yet?

The Rialto Wellness Staff knows how much you must be missing camp this week. So we put together a couple of workouts you can do at home...you can thank us later...

1) I'm So Excited!!

30 - 20 - 10

Vertical Jumps

Xtreme Jacks

Vertical Leg Scissors

Do 30 of each, then 20 of each, then 10. Not enough? Build it back up! Do 10 of each, then 20, then 30.

2) Jump Rope

Grab a rope and see how many skips you can get in a minutes. Take 3/4 of that number and skip that many times each minute for 20 minutes.

So if you can skip 100 times in 1 minute. Then for each minute for 20 minutes, you need to try and skip 75 times. Try to complete each minute as fast as possible and use the remaining seconds as rest.

3) Grind it Out

Push ups on the wall

Wall Jumps

20+1

19+2

18+3

all the way down until 1+20

So start with 20 push ups on the wall and 1 wall jump. Then 19 push ups and 2 wall jumps.

4) Lunge Walk 400 meters (1 loop around a track)

"Why Exercise Won't Make You Thin" - ...Sans Proper Diet!

TIME Magazine recently published a very controversial article on the effects of exercise on weight loss.

The article was called “Why Exercise Won’t Make You Thin” (to read the article in full: http://www.time.com/time/health/article/0,8599,1914857-1,00.html)

Not exactly a sweeping promotion for fitness!

Though there were a lot of things within the article that I found misleading or flat out incorrect, the article does bring to light some very important concepts that are critical for the general population to understand:

1.) Exercise WILL make you hungrier

There is no question here. Exercise, especially intensive exercise, ramps up metabolism and our body’s natural response to energy expenditure (calories burnt from activity) is to increase energy consumption (food intake).
However, being hungrier from exercise is not the culprit- choosing the wrong type of food following exercise is!

In other words, if our diets focus on lots of lean protein, healthy fats, and high-fiber fruits and veggies every 2-4 hours, then we will be able to squash our exercise-induced hunger and build muscle and burn fat from exercise like we intend to. These foods are proven to promote optimal health, performance, and body composition.

However, if you are are a carb addict (think lots of refined grains and sugars), exercise will only make you crave more carbs leading to intense feelings of insatiability throughout the day due to unstable blood sugar levels. Make no mistake about it- in this case, exercise will not only cause you to NOT lose weight, but most likely will cause weight gain.

Here’s the line we tell most people who come to us to lose weight for them to understand they key to the success they crave:

“If you want to bulk up, add size, and gain weight, be sure to eat plenty of starches and sugars. But if you want to be lean and muscular, swap the starches and sugars for high fiber fruits and vegetables, with a special emphasis on green veggies.”

It’s really that simple, which brings us to point #2…

2.) Exercise sans proper nutrition WILL NOT cause significant weight loss

Nutrition is without a doubt 80-90+% of the equation when it comes to weight management. Hormones govern fat loss and both exercise and nutrition impact your body’s hormone levels- positively or negatively depending on what type of exercise and diet plan you follow.

However, you can never wipe out poor nutritional habits with exercise- NEVER! In terms of diet, the hormone we must be most concerned about is insulin, a storage hormone that’s released in large amounts when consuming refined starches and sugars.

Not matter how hard you workout, if you are releasing insulin through the day with a high carb diet, you will be helpless to its fat-storing effects.

On the other hand, lean proteins, healthy fats, and high-fiber fruits and veggies do not significantly impact your insulin levels thus allowing you to preferentially burn fat and build muscle in conjunction with the right exercise plan, which brings me to point#3…

3.) Not all exercise is created equal

The aforementioned article failed to distinguish between different forms of exercise. It misleadingly uses the word “exercise” to refer to aerobic activity or any form of exercise of low to moderate intensity.

Well, we already know that aerobic training has zero effect on fat loss over dieting alone- many studies support this.

So this article should not be using aerobics as the marker for “exercise” and it’s impact on weight loss… it’s like taking a dull knife to a gun fight!

Furthermore, we know that high-intensity interval training (HIIT) burns 9x more fat than ordinary exercise (aerobic training) and actually builds lean muscle and elevates metabolism for up to 24-48 post-workout (please reference our most recent blog posts for a ton of interval workouts that fit the bill here)

In conclusion, study after study proves that when it comes to exercise for fat loss:

CARDIO SUCKS AND INTERVALS ROCK!

So this TIME magazine article missed the ball on the big picture here: When it comes to being lean, muscular, and healthy, the key is an integrated and research based diet AND exercise regimen- exercise alone simply doesn’t cut it!


PS- What are your thoughts about this article? Does this hurt or help the weight loss cause? Please share your mind by making a comment to this blog post below, thanks!

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!

How Much Calcium Is Too Much?

Getting to the heart of claims about calcium supplements

By Harvard Health

We seem to get more mail about calcium than any other nutrient. The questions and comments vary, but many reflect the same exasperation. On the one hand, we've been told to take calcium pills to keep bones strong, prevent osteoporosis and reduce the risk of fracture.

On the other, information seems to keep popping up that calls into question the value of calcium — and even suggests that large amounts might be counterproductive. Throw in the occasional query about calcium absorption and which calcium pills to take, and the mailbag — or, more literally, the e-mail inbox — gets full.

Here are some of the questions we get most often:

Q:How much calcium should I be getting?

A: The official recommendation is 1,000 milligrams (mg) a day for adults ages 19 to 50 and 1,200 mg for those past the half- century mark. Those amounts include calcium from all sources: dairy products, other food and drinks, and calcium supplements. But there's a dissenting point of view that 600 mg to 1,000 mg a day is sufficient, perhaps even more healthful. Dr. Walter C. Willett, chair of the Harvard School of Public Health and a member of the Health Letter's editorial board, is a leading voice among the dissidents.

Q: How much calcium am I getting if I don't take a supplement?

A: A reasonably good diet that includes some fruit and vegetables provides about 200 mg to 300 mg daily — and that's without any dairy products. A cup of milk adds another 300 mg, and the typical serving of many dairy products provides 150 mg or more (cheese lovers should go for the hard stuff — it has more calcium). So a well-rounded diet with some servings of milk and dairy products puts you well into the neighborhood of 600 mg to 800 mg a day.

Q: And what about the supplements — which type should I take?

A: This presupposes you should be taking a calcium supplement, but we'll deal with that question below.

Most calcium supplements are made with either calcium carbonate or calcium citrate. Calcium carbonate needs stomach acid to be absorbed, so if it is the source of calcium in your supplement (you may need to read the fine print) it's best to take it just after a meal. Calcium citrate isn't as dependent on stomach acid, so it can be taken any time. People taking medications that reduce stomach acid — such as the proton-pump inhibitors (Prevacid, Prilosec) or the H2 blockers (Tagamet, Zantac) — should take a calcium citrate supplement because lower amounts of stomach acid mean they won't absorb calcium carbonate properly.

The big advantage of calcium carbonate over calcium citrate is that it contains twice as much calcium. The labels on the bottles sometimes make it seem like both kinds of tablets provide the same amount of calcium, usually 500 mg to 600 mg. But that's the amount of calcium per "serving" and if you read the label you'll see that the serving size for the calcium citrate supplements is usually two tablets, but for the calcium carbonate supplements, it's just one.

It's a waste to double the serving size. The body can absorb a 500- or 600-mg dose, but more than that and absorption becomes inefficient. You'll get about the same amount of calcium by taking 1,000 mg as you would if you stuck with the 500 mg or 600 mg.

Harvard Health Letter: mailto:healthletter@hms.harvard.edu.

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!

How To Color Code Your Menu

There you are at the food market, trying to put together a healthy diet for a week, which requires some forethought about what you'll be in the mood for a few days from now. It also has you thinking about how much of something you might need to get the daily nutrition requirements.

The good news is that it doesn't have to be that difficult. The HEALTHY foods you eat every day - fruits and veggies, meats and meat substitutes, dairy products and good grains - all contain vital nutrients that contribute to a healthy diet. And, some - particularly, those deeply colored fruits and veggies - are considered "superstars" in this area. In fact, your best bet is to think color!

The natural color of food is a reliable indicator of the vitamins, minerals, and other nutrients it supplies. Here's a quick snippit based on color:

Green - Those dark green veggies you eat like broccoli, spinach and sugar snap peas are high in vitamin C.

Red, yellow, orange - Fruits and vegetables of these colors, such as carrots, sweet peppers and sweet potatoes, are high in beta carotene or Vitamin A, and they can also be rich in vitamin C.

White - White fruits and veggies, like mushrooms, potatoes and bananas, supply B vitamins and many minerals. White dairy products - milk, yogurt and cheese - provide ample amounts of calcium (and are usually fortified with vitamin D).

Purple - Purple or purplish-blue foods, like grapes and blueberries, are best known for their anti-cancer and heart-helping antioxidants. And, like most other fruits and veggies, they're also high in vitamin C and fiber.

Brown - Brown foods in the form of nuts, seeds and grains supply E and B vitamins, which include folic acid. Brown and white foods like meat, fish, poultry, tofu and legumes are stand out sources of proteins and minerals like iron and zinc.

So, the more colors you toss into your basket, the better chance you have of meeting all of your nutritional needs. And remember that you don't have to meet the daily requirement for every single nutrient every single day.

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Montclair/Lowry - Baseball Game Results

Team A - 10

Team B - 10

Looks like we're in for a rematch!

Nice effort everyone.

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)