Club Blog

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) – Susan Fishelberg grew up on processed food packaged for speed and convenience, so it’s no wonder she quickly developed a weight problem as a child. She spent her adult years trying to shake those pounds, falling time and again for the quick fix and “miracle” cure.

Fishelberg counted points, ate premade, portion-controlled meals and gobbled up 100 calorie snacks that were passed off as “healthy” and “natural,” though she had no idea what exactly was in them.

She kept her calories as low as 1,000 per day. She hit the gym with reckless abandon.

It all worked — for awhile.

When the pounds inevitably began to creep back, she worked out harder.

“I would get up every day and work my butt off, figuring that’s the way you lose weight,” says Fishelberg, of Plainview, N.Y. She attacked the elliptical trainer with a vengeance, pushing her heart rate until she felt nauseous.

Fishelberg finally decided to talk to a personal trainer and nutritionist at Life Time Fitness. Their advice shocked her: She needed to slow down, and eat.

Metabolic testing showed that Fishelberg, who is petite but about 17 pounds over her desired weight, needed to increase her calorie intake and decrease the pace of her exercise. She was starving herself fat on diet food.

Fishelberg is not alone. Almost one-third of U.S. adults are overweight, another third are obese. Americans spent an estimated $46 billion on diet products, much of it wasted on prepackaged food and fads. Forbes Magazine examined menus from the most popular diets and discovered dieters also spent 50 percent more per week on food, but 97 percent gained all the weight back in five years.

Now Fishelberg thinks she’s found the key. Working with her Life Time trainer and nutritionist, Fishelberg underwent an assessment that measures a person’s resting oxygen rate to help them tailor their exercise to fit their body. With help, Fishelberg received a personal program – she won’t call it a diet, it’s a new healthy lifestyle – and in 13 weeks has lost 11 pounds and, more importantly, 5 percent of her body fat.

Fishelberg replaced packaged foods with organic fruits and vegetables, whole grains, lean meats and fish. She takes herbal supplements to help with stress. A typical day’s menu might include a protein shake for breakfast, a snack of organic beef jerky and pistachios, a lunch of tuna, avocado, salad and a tortilla, another snack and salmon and broccoli for dinner.

Now on her new program, Fishelberg has learned that “I don’t have to kill myself. My trainer sends me emails telling me what kind of cardio to do every week, and how many minutes I should work in each zone. Sometimes she says, ‘I don’t want to see you in the gym on Monday, and Tuesday I only want you doing yoga.’ I feel happy.”

Stories like Fishelberg’s are common according to Tom Nikkola, director of nutrition and weight management for Life Time Fitness.

“The misconception is that it’s just about counting calories,” says Nikkola. “When people rely on processed foods, such as frozen or packaged meals, as the foundation of their diet, it’s pretty hard to make a conscious decision to improve consumption habits because most of those foods are designed to keep you eating them – and craving more.

“There is also the outdated concept that a healthy diet is a low-fat diet,” he adds. “When people are eating a lot of low-fat foods, their blood sugars are going to be up and down all day, and that’s going to contribute to cravings. Instead, if they would just focus on eating quality foods, they would be a lot more satisfied.”

by: Michael R. Mantell, Ph.D.

Do you take any of the following herbal supplements?:

•    Black Cohosh for alleviating menopausal conditions, painful menstruation
•    Dong quai to lessen menopausal conditions and improve menstrual ailments
•    Echinacea to strengthen the body’s immune system and prevent colds and flu
•    Evening Primrose Oil to reduce symptoms of arthritis, PMS, and hyperactivity
•    Feverfew to alleviate migraine headaches and menstrual cramps
•    Garlic for cardiovascular conditions, high cholesterol and atherosclerosis
•    Ginger for cardiovascular conditions and arthritic ailments
•    Ginkgo for poor circulation and memory
•    Ginseng to increase overall body tone and elevating energy levels
•    Goldenseal for healing, antiseptic and germ-stopping especially with colds/flu
•    Hawthorne for several heart-related conditions
•    Kava-kava for relaxation, anxiety reduction, and general calming
•    Licorice for spleen, liver and kidney ailments, most widely used for upper espiratory symptoms
•    Milk Thistle is often used for cirrhosis, hepatitis, necroses
•    Pycnogenol aids in preventing deseased blood vessels associated with varicose veins, peripheral hemorrhage, diabetic retinopathy and hypertension
•    Saw Palmetto for enlarged prostate
•    St. John’s Wart for mild to moderate depression
•    Valerian for insomnia and anxiety reduction

Well, according to a recent study at Harvard University, the use of herbal supplements has increased a whopping 50% in recent years.  Include the following popular supplements and your home pharmacy is overflowing:

•    Glucosamine/chondroitin
•    CoQ-10 or Ubiquinol
•    Melatonin
•    Amino Acids
•    BCAAs
•    Krill or Fish oils/Omega fatty acids
•    DHEA
•    Acidophilus
•    Lecithin
•    Glucose
•    Shark cartilage
•    Resveratrol

The problem is that many people saying yes to several or more of the above common herbal supplements don’t realize that taking alternative medicines in conjunction with Big Pharma’s prescriptions can be a dangerous, if not deadly, practice.

I want to be sure each of you is aware of potentially negative interactions that can result from mixing the trendy and growing list of herbal remedies with prescription medicines.

With some databases reporting that nearly 50% of Americans using at least one  prescription drug per month, and over 1.9 billion different kinds of medicines are ordered or provided in doctor’s office visits per year, excluding hospital outpatient department or emergency room visits, that’s a lot of medicine out there.

In conjunction with reports that about 40% of Americans take one or more herbal supplements, and the Journal of American Medical Association estimating that 40% of consumers do not inform their doctor or nurse practitioner that they are using such products, you can face a very unhealthy situation unless you are properly informed.

It seems that herbal remedies can treat every illness from simple headache to prostate ailment, libido issues, emotional distress and memory deficits.  While these over-the-counter supplements may have an positive impact on these difficulties and others, they should be treated with the same seriousness as prescription medicines.

For example, did you know that Black Cohosh, primarily used to help alleviate menopausal symptoms interacts with lipid lowering drugs, hormone replacement therapies and estrogens?

•    Did you know that ginkgo may interact with aspirin, anticonvulsants, diuretics, antidepressants and blood thinners?

•    Did you know that Echinacea may interact with certain chemotherapy agents?

•    Did you know that Saw Palmetto may interact with birth control medication, estrogens, and anticoagulant/antiplatelet medications?

•    Did you know that fish oils may interact with birth control pills, medication for hypertension, Xenical, Alli, and some anticoagulant/antiplatelet medications?

•    Did you know that Co-Q10 may interact with chemotherapy medications, anti-hypertensive medication and blood thinner medications?

Commonly taken D3, Resveratrol, Krill oil, Ubiquinol, saw palmetto, and Echinacea may seem harmless and safe.  For the most part, taken without medications known to create potential harmful interactions, they are considered safe for many adults to take as recommended.  Outside of those parameters, and you are about to experiment with your life.

(ARA) – Despite perceptions that young adults consider themselves young and invincible, the majority of Americans aged 18 to 26 are taking an active role in maintaining their health.

Two out of three young adults have a usual source of health care, and most are seeing a physician at least once a year for wellness exams and other preventive services, according to a nationwide poll conducted by Harris Interactive on behalf of the American Academy of Family Physicians (AAFP).

“Young adults seem to understand the correlation between having an ongoing relationship with a primary care physician and creating a healthy future,” says Dr. Roland Goertz, president of the AAFP. “But unfortunately, when it comes to managing their health, they, like many others, often lack the experience or desire to navigate the complex health care system.”

The health care reform law now enables young adults, up to age 26, to be covered under their parent or guardian’s insurance plan.

“As more provisions of health care reform become effective, such as when restrictions related to pre-existing conditions are lifted, even more young adults will have access to health care,” Goertz says. “Family physicians stand ready to provide the care they need, when and where they need it.”

As more young people take advantage of this benefit, the AAFP offers the following tips to help them make the most of their health care interactions.

* Establish a relationship with a family physician who will know you and your health history. Family physicians provide comprehensive care to people of all ages – ranging from preventive services to the diagnosis and treatment of acute illness and chronic conditions. They also treat depression and other mental health conditions. Most importantly, family physicians make it convenient for patients to get the care they need. Seventy-three percent offer same-day appointments, nearly half offer early morning and evening appointments, and 27 percent communicate with patients via email.

These services are all parts of the patient-centered medical home model of care. Under this model, family physicians coordinate care across all settings, including doctors’ offices, hospitals and many other services that make up our complex and confusing health care system. Key medical home technologies, such as electronic health records, enable health care professionals to communicate with one another and stay updated on mutual patients’ medical conditions and courses of treatment. This eliminates duplication, lowers costs and improves quality and patient satisfaction.

* Be open and honest with your doctor. Taking an active role in your health care can help you get the best care possible. Be sure to disclose any current and past health care issues or concerns. It’s important to share any information you have, even if you’re embarrassed.

* Ask questions. Don’t be afraid to speak up if you have questions or concerns. It’s important to let your doctor know if you don’t understand something. If you have questions before your appointment, write them down and ask them during the exam. Be sure to write down the most important questions first to make sure they get answered, and tell your doctor when you need more time to talk.

* Play an active role in your medical decision making. Research shows that patients who are more involved with their care tend to get better results. You have a say in your medical treatment. If you aren’t comfortable with a prescribed course of treatment – like taking medicine, scheduling a test or scheduling an appointment with a specialist – let your doctor know. Patients and doctors who share decision making are more likely to identify treatment plans they can both agree on.

* Make sure your personal doctor is in charge of your care. This is especially important if you have many health problems or are in a hospital. Make sure that all members of your health care team know about all prescriptions and over-the-counter medicines you are taking, including dietary supplements such as vitamins and herbs. Also, make sure your doctor knows about any allergies and adverse reactions you’ve had.

Understand your medical bills and keep medical paperwork organized. Learn to read and understand medical bills and explanations of benefits to know what’s covered, what not covered, and why. Consolidate your medical care, health history and medical records, and organize your medical paperwork so you can review it easily if questions arise. Keep your medical receipts if you have a health savings account; you may be need to show them for tax purposes.

For more information about family physicians and tips for managing your health care, visit www.familydoctor.org/smartpatientguide.

by: Michael R. Mantell, Ph.D.

Yeah, yeah, an apple a day keeps the doctor away and all that jazz.  Is that why apples are available in the executive locker rooms and in the club’s upstairs cafe? Do they really keep the doctor away?

The old saying comes from an old English adage, “To eat an apple before going to bed, will make the doctor beg his bread.”  Henry David Thoreau called apples, “the noblest of fruits.”  They were so important to Martin Luther that he proclaimed, “Even if I knew that tomorrow the world would go to pieces, I would still plant my apple tree.”  And The Sporting Club understands this and insures the executive locker rooms are always stocked with apples.

But yes, they really do keep the doctor away.  It’s the fiber pectin that lowers levels of bad cholesterol (LDL) and helps our digestive systems.  It’s the boron that supports our strong bones and healthy brains The quercetin has some promise of reducing the risk of various cancers and may neutralize free radical damage which may help in Alzheimer’s.  It’s the vitamin C and phytonutrients that helps with heart disease, diabetes and asthma.  It’s a veritable cardio protective, anti-inflammatory, metabolism improving “miracle fruit” according to the latest research at The Florida State University.

Oh, and on top of that, apples have been shown to lead to weight loss.  I just said the magic words.  That’s right, weight loss. An apple a day not only keeps the docs away but also helps keep your weight at bay.  Eat an apple before each meal and you will lose weight.  It’s not magic—it’s common sense.

A normal size apple has 80 calories, not too bad considering the fiber pectin leaves you feeling much fuller than those calories would otherwise suggest.  But you are also getting about 20 grams of carbohydrates, 5 grams of fiber, and 0 grams of fat, protein, and sodium.  The glycemic index on apples is relatively low so it won’t shoot your blood sugar levels through the roof.  Eat an apple and drink a glass of water and you are going to feel like you just chowed down an entire meal. By the way, apples are best eaten with the peel, since most of the fiber and antioxidants are in the peel.

I find Fuji’s, Braeburns , Granny Smith’s and Gala’s in the men’s executive locker room. Not too sure what’s in the women’s executive locker room.  Fuji’s to me are the Maserati’s of apples.  When you consider the average person eats about 20 pounds of apples a year, or about one per week, that’s like exercising once a month or so.  Not much good is going to result.  Why limit yourself to only one per week?

When you consider the health benefits, only one per week?  They are just sitting there in the  executive locker room waiting for you to get healthier!

Here are ten reasons to heed the advice of that old “apple a day” proverb:
1. Bone protection
2. Asthma help
3. Alzheimer’s protection
4. Lower “bad cholesterol
5. Lung cancer protection
6. Breast cancer protection
7. Colon cancer protection
8. Liver cancer protection
9. Diabetes management
10. Weight loss

It takes an apple tree four to five years to grow its first fruit.  That’s a long time for a tree to produce something so healthy.  And when you think that two pounds of apples make one 9-inch pie, it takes 36 apples to make one gallon of apple cider, and 42 pounds of apples yields 20-24 quarts of applesauce, isn’t it amazing that one simple apple a day can offer so much in health benefits?

So whether you are a “compulsive-wedger” who must have perfect core-free wedges neatly arranged on a plate, a “top-to-bottom” eater who methodically munches from the stem to the bottom, an “equator eater” who chomps from the center all the way around, a “stem-plucker” who must pull the stem out before taking a first bite, it doesn’t matter.  Just be sure to eat at least an apple a day.  Not only will you feel better, look better, and be healthier but you’ll make the folks who purchase and stock the apples in our club very happy.