Club Blog

by: Michael R. Mantell, Ph.D.

Been to your doctor lately?  If so, you may have noticed that in addition to taking your blood pressure, listening to your heart and weighing you, he/she may also have asked you a question that surprised you.

The Centers for Disease Control and Prevention published a new report this week that showed that only one-third of adults who have seen a doctor in the past year have been asked this surprisingly important question—one that can improve your health more than medicines.

In fact, if you have diabetes, it’s more likely that you’ve been asked this question than if you have cardiovascular disease, arthritis, cancer or hypertension.  And if you are obese or overweight, you’re twice as likely to have this question popped on you than if you are healthy.

What’s the question? What is it that your doctor is now getting on board with and discussing with you that he/she has not done in the past?
It’s simple—“Are you getting enough exercise?”  That’s right, more and more physicians are discussing exercise during examinations.

Over the past 10 years, physicians have been increasingly more aware of the value of exercise for many illnesses and as a preventative.  “Medical fitness” has become a thriving and growing area of medical practices, with some physicians having financial ties to fitness centers and gyms attached to their practices or hospitals.  Still, far less than half of US adults do not receive any advice on exercise from their doctors.

The “exercise is medicine” campaign has helped bring exercise to the patient – doctor discussion.  Only problem is that exercise is NOT medicine.  It can help reduce dependence on medicine, can replace the need for medicine, and can push off the need for medicine.  But exercise is exercise and while regular exercise and physical activity can lower the risk of chronic illness conditions, it trumps the need for medicine in many.

The value of physicians bringing up any discussion of exercise lies in the fact that people pay attention to what their doctors advise, as they should.  But additional research also demonstrates that overweight doctors are more likely to prescribe medicine than discuss exercise or weight loss choices.  With 67% of adults obese or overweight, that’s simply unacceptable.

Patients require a very personalize exercise program, so simply making a recommendation for exercise is not enough. And many physicians are not truly expert in exercise program planning. And more may not really know how to bring up a discussion of the value of exercise, especially if they, themselves, don’t exercise.  But with 250,000 deaths attributed to a sedentary lifestyle just last year, and likely many more, physicians, more and more, will be including a discussion of the value of getting regular physical activity in patient visits.  The World Health Organization estimates that physical inactivity is the fourth leading cause of death globally, leading to 3.3 million deaths annually.

My advice is that when your physician recommends that you exercise, ask your fitness professional which exercise is right for you.
Side effects may vary, but will include reduced blood pressure, increased energy, decrease in weight, improvement in sleep and concentration, and reduction in depression and anxiety.  Other side effects may include improved grades for children, reduced symptoms of ADHD, and enhanced feelings of happiness.

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.

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

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.

by: Michael R. Mantell, Ph.D.

No matter how many magazine articles and internet sites you read or TV and radio interviews you listen to, getting into shape for the new year always comes down to the same pointers. It makes me wonder why there are literally thousands of self-help books, hundreds of thousands of magazine articles and tens of millions of Internet sites that say the same thing over and over again. Do we really need to read the same thoughts year after year, be told the same tips every December, continuously be reminded of the value of a commitment to a healthy lifestyle? Seems so.

Therefore, not to be left behind in this silly redundancy, here are six tips I’ve boiled it all down to:
1. Be clear about your fitness/health goals, visualize them, write them down and share them with others. Be sure your goals are very small and specific, clearly measurable, easily attainable, very realistic for you and then put a time frame around your goals.

2. Find a personal or group fitness trainer who is certified to help you get your new year off on the right path. I suggest the ACE (American Council on Exercise) certification, but there are others that are also considered highly professional.

3. Re-start your nutrition and eating style if need be. This includes using the Harvard School of Public Health’s “Nutrition Source” (www.hsph.harvard.edu/nutritionsource) guidelines. Ask a friend to help you scour your home for food that’s not on the Harvard diagram and toss it. After all, it’s a new year!

4. Think of “activity and movement” more than “exercise” if you are just getting going. Whatever you do, as long as you enjoy it and are active and moving at least 30 minutes steadily five days a week, that’s a great start! Scheduling it together with friends, having fun, crank up your iPod with your favorite tunes, working with a trainer, are all ways you will insure you’ll still be at it long after Valentine’s Day.

5. Be sure you relish your results with real rewards. From a great dinner now and then, to sharp new workout clothes you feel good in, to bragging rights at work about your latest walk, hike, swim, bike-ride, cardio routine, Les Mills or Zumba class, weight training or new friends you’ve met through fitness, you deserve it!

6. Keep thinking accurately about your health, fitness and wellbeing. The link is always what you think. When you begin hearing yourself go negative, “why bother?” or hear words that sound like you are starting to convince yourself to skip an activity, it’s time to counter those irrational thoughts with the following:
A. What evidence do I have that what I’m thinking is accurate?
B. What’s a more accurate and positive way to think about it?
C. What would I tell a friend who shared the same thoughts with me and was starting to avoid healthy activity she/he committed to?
D. Why aren’t I as compassionate with myself?

So there you have it. My boiled down version of what millions of pages of Internet sites, newspapers, magazines, and media interviews will tell you. I’ve saved you hours and hours of reading and gathering information. Use that time for yourself in healthier ways.

It’s your life, a new year, so why not start it off the best way you can? But remember, it’s not where you begin that matters, it’s how you finish. Next year at this time, as we face 2013 in twelve months, imagine being in the best shape you’ve ever been in regardless of your age! You can do it. After all, you are only six steps away.

Happy New Year!