Club Blog

by: Michael R. Mantell, Ph.D.

Obesity is not just a problem of adulthood. Yes, nearly 70% of adults are either overweight or obese.  But, sadly, approximately one out of three children between the ages 2-19 are also overweight or obese.

When I wrote my master’s thesis on obesity at Hahnemann Medical College way back in the 70’s obesity in childhood was not nearly the epidemic it is today.  The rates of obesity and overweight in childhood continue to escalate.  It’s an easy disease to diagnose but a very difficult one to successfully treat.

What is overweight and what is obese?  A body mass index of 30 or more is considered obese.  A BMI equal to or more than 25 is considered overweight.

Obesity is caused by a combination of over nutrition, inactivity and genetic predisposition.  80% of children who were overweight at age 10-15 were obese adults at age 25, according to one recent study. Another study found that 25% of obese adults were overweight as children. The latter study also found that if overweight begins before age 8, obesity in adulthood is likely to be more severe.

If you have a child who is overweight or obese, you know the pain he or she suffers. I believe it takes a family to help a family get healthy. You know that overweight and obese children are teased, discriminated against and suffer with feelings of isolation and depression.  And you also know the medical illnesses this disease brings your children:  cardiovascular disease, including high blood pressure, high cholesterol and Type 2 diabetes, as well as anorexia and bulimia.  Teaching healthy living skills to your children may not be easy, but it’s just about the most important thing you can do. Before you modify your children’s lifestyle choices, you may well need to modify your own.

Here’s a game plan for you to follow:

1. Identify specific choices and behaviors in your child’s lifestyle that lead to their overweight or obesity.  Inactivity? Improper Nutrition?
2. Set “SMART” goals—specific, measurable, achievable, realistic and timely.  For example, “My child will watch TV or be sedentary and play with digital games no more than two hours a day, seven days a week.”
3. Insure your home promotes healthier choices when it comes to diet by limiting high caloric “junk-type” foods and instead, having more fruits, veggies and greater supervision over portion control.
4. Food should never be used as a reward nor withheld punitively.
5. Verbally praise healthy choices, and avoid criticism, especially derogatory name-calling.  Encourage your child to be his/her best, not THE best.  Nagging, coercive techniques and mealtime battles never work.
6. Parents should be positive role models for physical activity that is fun and engaging.  Exercise and play WITH your children.
7. All children 2 years and older should be involved with moderately intense physical activity for a minimum of 30 minutes each day, and ideally for 60 minutes each day.  PE in school does not provide enough activity and the activity it does provide does not provide for developing healthy levels of fitness in children.

(ARA) – From eating better foods to getting an adequate amount of sleep and exercise, we’re a very health-aware society. So why is it that many Americans routinely overlook one of the cornerstones of good health?

While nearly 70 percent of Americans say they want to be healthier five years from now, just 51 percent recognize that foot health can be a key to achieving that goal, according to a survey from the American Podiatric Medical Association (APMA).

“Nearly eight in 10 adults have experienced some type of foot ailment in their lives. Yet despite the pain, close to three in 10 do nothing about it, simply choosing to live with their pain,” says Dr. Michael King, a podiatrist and president of APMA. “Meanwhile, more than half of those surveyed said they had endured foot pain at some point in their lives but have not sought treatment from a podiatrist.”

So what are the five most common types of foot problems and what causes them? Here are some tips from today’s podiatrists:

* Nail problems are one of the most prevalent foot woes in both men and women. These problems can range from ingrown toenails to fungal infections. Ingrown toenails – a condition in which the corners of sides of a nail dig painfully into the soft tissue of the nail grooves – is the most common form of nail problem. To avoid ingrown toenails, trim nails straight across and don’t dig into the corners. If a toenail becomes infected, see a podiatrist immediately for treatment. Those with diabetes, peripheral vascular disease and other circulatory disorders should seek a podiatrist’s care on a regular basis to help prevent complications.

* Sweaty feet and foot odor are two foot conditions that are often experienced together. While stinky feet are definitely embarrassing, feet that sweat excessively can lead to other foot problems, even creating an environment conducive to the development of athlete’s foot. Closed shoes make feet sweat, but in the winter you can’t avoid wearing them. Instead, practice good foot hygiene. Wash feet daily with soap and water, keep shoes and socks dry, and choose socks that wick away moisture. Change shoes and socks regularly and consider rubbing cornstarch or applying antiperspirant directly onto the soles of your feet.

* Pain in the ball of the feet – Nearly one-third of adults have reported pain in the balls of their feet. Pain in this location can be caused by over-exertion, injury or ill-fitting shoes. To avoid, always wear well-fitting, supportive and activity-appropriate shoes when walking, running or engaging in other physical activity. If necessary, replace the insoles that came in the shoes with ones that provide additional cushioning.

* Heel pain – This type of pain can have many sources, including weight gain, excessive foot flattening, muscle imbalance, injury or even improper footwear. To kick heel pain to the curb, always be sure to warm up and stretch properly before and after exercise. If wearing high heels, opt for heels that are no more than two to three inches in height. For persistent pain, treatment can range from prescribed orthotic devices and medications to cortisone injections, physical therapy and rarely, surgery.

* Bunions – A bunion is an enlargement of the joint at the base of the big toe. Treatments range from self-remedies such as using a bunion pad around the bony prominence, to ice packs to reduce the swelling, and avoiding shoes that could irritate the bunion and even make the problem worse. For persistent pain, see a podiatrist for a full range of treatment options.

“While foot problems are common, that doesn’t mean people should be resigned to living with pain,” King says. “Consulting today’s podiatrist can help people feel better sooner, and get back to living healthier lives.”

San Diego Fitness Psychology – 7 Things I Share with Todd Durkin

by: Michael R. Mantell, Ph.D.

There is no doubt that on the world’s fitness stage, “TD” is among the elite of the elite.  When he agreed to appear on my Saturday morning show on KOGO, “Your Personal Best,” I was ecstatic.  My heart rate soared like I just finished a cardio session at the club.

But when I read his “personal picks” for daily supplements in his terrific book, “The Impact Body Plan” and discovered that I was 7 for 7 on his list, I had to share “our” recommendations with you. The market is flooded with supplements, every fitness magazine and blog has suggestions, and in the end you need to find what works for you.  This list is only a great place to start.

Nutritional science and biochemistry have grown far beyond the simpler concept of nutritional supplementation through vitamin and minerals alone. Here is TD’s (and mine) top 7 to consider, with your physician’s approval of course.

1. Multi-vitamins.  Liquid multi-vitamins are best, with men thinking twice about adding iron and women being certain to do so (unless otherwise instructed by your health professional).  Suggested: First Choice liquid multi-vitamin.

2. Green drinks.  Want a full assortment of antioxidants, minerals, vitamins, polyphenols and probiotics, with a nice energy boost?  The recommended one below is packed with 64 ingredients that support nutrition, digestion, circulation and immunity.  Suggested:  Green Vibrance version 10.3 (honestly, version 10.3).

3. Ground flaxseed.  Seeds, seeds and more seeds.  Especially when they can decrease risk of grisly diseases like cancer, stroke, heart disease and diabetes.  Buy the ground seeds or grind them yourself.  I put them on nearly everything, including in my protein shake, so I can get about 3 or so tablespoons daily.  Suggested: Barlean’s 100% Organic Forti-Flax (San Diego company!)

4. Vitamin D.  Want to build stronger bones, protect against infections, keep a lid on weight and feel happier? This one is it.  Your doctor can tell you what level you need. Suggested: Nordic Naturals Ultimate Omega with D or simply Costco’s Kirkland D3, about 1,000-2,000 international units (again, depending on what your doctor tells you).

5. Green tea. When you are ready to sit back and relax while fighting off free radicals and get some anti-aging going on, drink some green tea.  Not only will your metabolism ramp up, research says your skin glow! Just don’t add any sugar, artificial poison, er, sweeteners or Jack Daniels.  Suggested:  Pure Inventions Green Tea Extract.

6. Protein Powder.  OK. Ready for some clarity?  Whey protein isolate is the top of the heap.  After that, eat slower absorbing egg protein. The former is suggested before and after working out.  While I suggest Proto-Whey, TD likes EAS Whey Protein Isolate or Jay Robb’s Whey Protein Powder Isolate.

Fish Oils. Sure eating nuts, fish, and flaxseed can offer you great doses of fish oils.  Omega-3 fatty acids with 4 grams total of EPA and DHA are recommended

(ARA) – If you’re not planning on adding “lose weight” to your list of New Year’s resolutions, you’re in the minority. In fact, losing weight is one of the most commonly made resolutions, year after year. But it’s definitely not the only health resolution you should consider making for 2012.

While losing weight offers a host of benefits for many people, addressing other health issues, like your hearing health and psychological well-being, can make equally compelling New Year’s resolutions.

Go ahead and add “drop a few pounds” to your resolution list, but consider jotting these ideas down as well:

1. Resolve to take care of your hearing health.

About 10 percent of Americans report having hearing difficulties, and that includes about 1.4 million children, according to the Better Hearing Institute (BHI). You may think you’re too young to worry about your hearing, but the BHI also reports that the majority of people with hearing loss (65 percent) are younger than 65. Our increasingly noisy world exposes people of all ages to potentially damaging sounds, so it’s more important than ever to pay attention to your hearing health.

Have your hearing professionally tested every year. If you’re diagnosed with hearing loss, talk to your health care provider to determine if a hearing aid will help you. Hearing aids are now more discreet, versatile and effective than ever thanks to advances from manufacturers like Starkey. The hearing aid maker’s Wi Series employs wireless technology, enhances TV and radio listening, and eliminates the need for manual adjustments. In addition, all of its hearing aids including Wi Series and X Series can help reduce background noise while preserving speech understanding.

2. Resolve to take care of your emotional health.

Stress seems like a natural part of our busy lives these days, but too much stress can be harmful to your overall well-being. According to WebMD, stress can negatively affect your mental health, your immune system, heart, digestive system, skin, lungs and reproductive organs.

Resolve to take steps to relieve stress. Stress-busting can take on many forms for many people, whether it’s spending time with a pet (interacting with animals can lower blood pressure and heart rate), listening to music, meditating or getting rigorous exercise. Don’t worry over how you relieve stress, just do what feels right for you and fits into your schedule and lifestyle and you’ll reap the benefits.

3. Resolve to take care of your bone health.

Healthy bones are important for everyone, not just post-menopausal women and growing children. Most of your body’s calcium is stored in the bones and teeth. When your body doesn’t get enough calcium from outside sources, it starts drawing what it needs from storage, and osteoporosis occurs.

While anyone can experience osteoporosis, certain groups are more at risk than others, including Caucasian women who have gone through menopause, older adults, people who are small in stature, and those with low-calcium diets or who are physically inactive, according to the Centers for Disease Control and Prevention. Ensure your diet includes the recommended amount of calcium per day, and stay active by doing physical activities that help build bone strength, such as walking, running, dancing and weight lifting.

4. Resolve to take care of your feet.

The condition of your feet can clue you in to your overall health, and signs of serious problems like arthritis, diabetes and circulatory issues can all be detected in the feet. More Americans have foot pain than in any other part of their bodies they consider vital to health, such as the skin, teeth or even the heart, according to a survey by the American Podiatric Medical Association (APMA).

To prevent foot problems, make sure you wear shoes that fit well and offer plenty of support, don’t wear the same pair every day, and avoid walking around barefoot, the APMA advises. If you experience foot pain, don’t ignore it; seek a doctor’s help.

5. Resolve to get more rest.

Think you’re OK squeaking by with just five hours of sleep a night? Think again. The National Sleep Foundation (NSF) says sleep is essential to your overall health and well-being, yet 60 percent of American adults say they have problems sleeping a few nights a week or more. On average, adults need about eight hours of sleep; some will be alright with an hour or two less, while others will need more.

To help ensure you get the rest you need, maintain a regular sleep schedule, avoid caffeine for at least four hours before bedtime, don’t have a heavy meal or drink alcohol before you sleep, and create a sleep-friendly environment with minimal light and noise.

by: Michael R. Mantell, Ph.D.

Sure exercise is correlated with positive self-image, improved physiological health and fitness, enhanced physical appearance, improved emotional and cognitive health, better social relations, and lower morbidity and mortality rates. But a recent set of facts from Men’s Health magazine’s website caught my attention. It’s all about adding years to your expiration date, which you must admit, is one of the key reasons we are all exercise enthusiasts. These five simple steps, according to the website, can add up to 22 more years of life when followed carefully.

1. Salad over soup. That’s right, just one cup of raw veggies a day can add 2 years to your life. Better be raw though to be sure you are getting all of the antioxidants in the vegetables. Cooking, it seems, saps up to 30% of those good-for-you antioxidants. Avocados, walnuts, green veggies, water, berries, green tea, red wine, beans, melons and chocolate all have been known as “anti-aging” foods as well to include in your diet.

2. Shrink your BMI. That’ll put 3 years on your lease on life. But keep that BMI of yours between 25-36 and you’ll be cutting short your life by 3 years due to the potential of diabetes, heart disease, stroke and colon cancer.

3. Go nuts 5 days a week. That is, munch a bunch of nuts, about 2 ounces, 5 days a week. Those hard-shelled fruits of some plants having an indehiscent seed can give you another 3 years.

4. Add healthy, close, friends. Remember, your ever-increasing network of REAL LIFE close riends need to be in good health—it’s contagious. Social connections improve your health. And this can mean adding 7+ years to your life. Laugh and hug as much as possible.

5. Aging isn’t so bad. Think like that and you’ll add another 7 ½ years to your life. At least that’s what Yale University found in a study of positive thinking among older post-retirement adults. Smile more, keep on working, and volunteer! Always having purpose is critical to long life. Always look on the bright side, and rid yourself of any fear.

When it comes to longevity, America isn’t doing so great. Here are some comparative statistics to consider:

• Spain: 79.08 years in 2002, 81.07 years in 2010
• Australia: 80 years in 2002, 81.72 years in 2010
• Italy: 79.25 years in 2002, 80.33 years in 2010
• France: 79.05 years in 2002, 81.09 years in 2010
• Germany: 77.78 years in 2002, 79.41 years in 2010
• UK: 77.99 years in 2002, 79.92 years in 2010
• USA: 77.4 years in 2002, 78.24 years in 2010

Want to push those numbers up here in America? Reduce stress by not even seeing life’s events as stressful in the first place. After all, whether you are hard on yourself or easy on yourself, the outcome, eventually, will be the same.