Nike+iPod

So, check out this new gadget that I just became aware of...

My husband bought a pair of Nike+ shoes for running a few months back --  he liked the looks of them and comfortable for running.  Well, it wasn't until last night as we were looking at his shoes for a possible wash after playing with them out in the mud that we realized the insoles remove and that there was an oval pocket.  Interesting!  So my husband investigated and found out about this very, very cool gadget that helps you track your running stats.  

The way it works is that if you have either a certain type of iPod or iPhone, you place a special sensor in the pocket of the insole before running and you can track your pace and time as you are running via your already-owned electronics.  So, not only are you listening to your favorite tunes during your workout, but literally, you can also check your stats "on the run"! 

You gotta love technology!  As I continue looking through the website, I also see that you can use it at the gym to track your workouts there too-- just plug your iPod or iPhone into a Nike+iPod compatible machine (treadmill, elliptical or climber) and ... voila!

In Search of My Waistline...

Mothers, I think that you will firmly agree that this pregnancy thing sure does a number on your waist!  Well, I would like to share with you a few experiences that I have had over the past 2 years (I have a toddler now) but especially over the past 3 weeks as I embarked on a 6 week journey to find my waistline once again. 

I have been able to do what I can with working around my son's crazy schedule, getting myself relatively fit again after gaining about 35 pounds in my pregnancy.  Over  the past 2 years, I was able to get back down to within 4-5 pounds of my pre-pregnancy weight (quite a feat, I must say, as those last 10 pounds are sticky!).  Yet I find these last 4 pounds and last 3 inches even more of a bear!  So, 3 weeks ago I came to my limit and said "That's it!  I want my waist back!" And here we find ourselves at this point...

Looking back at the first few days and week, I must say, were very tough --- we all know that the first adjustments are the hardest and certainly a bit of discipline and reminders of good health, eating and fitness tips help (along with distractions and keeping busy!).  So, the recommended things to cut out for waistline restoration are refined carbohydrates (pastas, cakes, cookies, packaged cereals, breads, etc) and low fat diets certainly.  I also decided that I was going to start doing my exercise regimens faithfully 5 days a week -- grant it, I was staying active running after my toddler and doing sporadic exercises here and there, but I certainly lacked the benefits of a regular exercise schedule.  

I have been reminded once again how good you feel doing exercise on an almost daily basis, how the hormones released during exercise help to clear your mind, how you need even just 40 minutes of time daily for you, how stretching at least once or twice daily helps you feel rejuvenated, and how eating more naturally and healthfully adds a skip to your step. 

So, how is she doing with reaching her goals?  Ok, on week 3, here are the stats...

Starting figures

body fat 25.8% (varies person to person, should be used only as a value to gauge each person individually)

BMI 24 (ideally, should be 19-23.9)

weight 139.8

waist circumference 33 inches (youch!  used to be 29-30)

hip circumference 37 inches

waist to hip ratio 0.89 (should less than 1, ideally less than this)

3 weeks later -- super!  things seem to s..l..o..w..l..y be moving!

body fat 24.8% (-1)

BMI 24 (same)

weight 138.4 (-1.4)

waist circumference 32 inches (-1)

hip circumference 37 inches (same)

waist to hip ratio 0.86 (-0.3)

So, stay tuned for another update in a few weeks!  If you are joining me in your body reshaping journey, stay encouraged that we all have challenging days and moments and that you are not alone -- but persevere!  It is sooooo worth it!

chicken with olives and carrots

mtz is pleased to announce that it will now be expanding its posts to include easy-to-make healthy recipes for families!  

We will still be presenting you with the latest health information on obesity and weight management but we thought we would intermittently share another one of our interests with you... cooking for the family!  If you are like me (and 99.99% of other moms), you find yourself wondering what to make today for dinner and will the kids eat it, like it, and eat it again?

To launch this new addition to our blog, we are starting with a wonderful recipe my family and I just had for dinner this evening called, simply enough, "chicken with olives and carrots".  It is a wonderful meal for either lunch or dinner that provides, per serving: 

less than 120 calories

5% calories from fat (little to no saturated fat)

10 grams of protein

little to no sugars

some fiber

salt, of course (it IS broth-based), but you can control the amount of salt based on the amount of broth  and added salt used (doesn't really require it, I found).  

I have included the link to the original recipe and directions, however, just because of the way I like to cook, I just varied from the original recipe just a bit... I marinated the chicken in a vegetable broth with some onions, carrots and fresh red peppers (preferred fresh to the crushed, spicy) for about 1-2 hours before placing it on the skillet so that it would pick up the flavor better.   And I realized once i got home that I had picked cilantro instead of parsley which was a nice surprise.  By the way, my 2-year old gobbled it right up!  One point for Real Simple recipes!  

1 cup short-grain brown rice

Kosher salt and black pepper

1 tablespoon olive oil

4 6-ounce boneless, skinless chicken breasts, cut into 2 1/2-inch pieces

1 onion, sliced

2 cloves garlic, smashed

1 1/2 cups low-sodium chicken broth

4 carrots, cut into 1/2-inch pieces

1/2 cup pitted kalamata olives

1/8 teaspoon crushed red pepper

1 cup fresh flat-leaf parsley, chopped

Directions

 

• 1In a medium saucepan with a tight-fitting lid, combine rice, 2 cups water, and 1/2 teaspoon salt and bring to a boil. Stir once, cover, and reduce heat to low. Simmer for 50 minutes(Do not lift the lid or stir!) Remove from heat and let stand, covered, for 5 minutes; fluff with a fork before serving.
• 2Meanwhile, heat the oil in a large skillet over medium-highheat. Season the chicken with 1/4 teaspoon each salt and pepper. Cook until browned, 4 to 5 minutes per side; transfer to a plate.
• 3Add the onion, garlic, and 1/4 teaspoon salt to the skillet and cook, stirring occasionally, until tender, 4 to 6 minutes.
• 4Add the broth, carrots, olives, and red pepper and simmer, covered, until the carrots are tender, 8 to 10 minutes.
• 5Return the chicken to the skillet and cook until heated through, 3 to 5 minutes. Stir in the parsley and serve over the rice.Real Simple April 2009
  

Adenoidectomy and Tonsillectomy Linked to Subsequent Overweight Children

This is a superb article with information coming from research done in the Netherlands. You see that childhood obesity is found worldwide, not just a crisis in the United States, and many countries are putting their heads together to make a difference in this global problem. I thought this article was especially interesting but could lead to some confusion or misconceptions in the lay, non-medical person. So I thought that this topic was perfect for clarifying a few points.

First and foremost, when and why are adenoidectomies and tonsillectomies done? There are many different reasons.... the most common are frequent infections, significant allergies, and sleep apnea. It was stated that there are more of these procedures done in the Netherlands (compared the US) which further adds validity to their studies -- makes sense, right? The more the same results are seen in more people, the more likely that they are true and represent the population well.

Secondly, here have been other prior studies that support this same theory that children, after having these procedures, show accelerated weight gain, possibly leading them to overweight and obesity.

Thirdly, and likely the most important point is that, as stated above, there are many different reasons why a child would need this procedure. Know that most, if not all, will cause that child to have growth problems, such as delay in growth. Therefore, once you have that problem removed such as by surgery, you will see what is called a "catch up growth" where the child is literally making up for lost time, nutritionally and physically.

So, does this automatically mean that my child will be overweight or obese after having this surgery? No. Does this mean that they are prone to being overweight? Yes. The research appears to indicate this. Why? Because children do just that... grow. And if having this procedure catches them in a critical growth period such as that of pre-adolescence, well there you go. So it makes perfect sense that all precautions must be taken to avoid this situation which includes educating yourself as a parent and your child in proper nutrition, a balanced diet, and an active lifestyle.

Pediatrics April 2009

Are childhood sleep duration and adult BMI connected?

A very interesting read... short and to the point. A study from New Zealand showed that there is a connection between childhood sleep duration and adult body mass index (BMI). The less sleep (less than 11 hours per day) a child receives between the ages of 7-11 years old, the higher the BMI as an adult in their 30s. No apparent significant or consistent results were obtained for moderate or long sleepers (more than 11 hours per day).

Here is yet another reason why your child, tween or teen needs their beauty sleep! It is very important for them to get to bed on time and get as much sleep as possible. Not only will you see them performing at their fullest potential in school and not only will they be on their best behavior most of the time, but now, it has been shown that you help their bodies to be at their healthiest weight for life.
Contemporary Pediatrics (Land-huis CE et al: Pediatrics 2008;122:955)

New factor in teen obesity: Parents

"In a new policy brief released by the UCLA Center for Health Policy Research, researchers found that adolescents are more likely to eat at least five servings of fruits and vegetables a day if their parents do. Contrarily, teens whose parents eat fast food or drink soda are more likely to do the same."
This article published just a few weeks ago further stresses the importance of parental example. Remember that you may not think that your children are looking at you, but oh, they are watching closely! Lead by example, parents, and you will see that your children will certainly have the positive healthy lifestyles that you are looking for them!

'mtz' to join forces with the largest online health and wellness community, Wellsphere!

Exciting news! 'my training zone' is a featured practice in Wellsphere' HealthBlogger Network! Wellsphere is the largest online health and wellness community and Dr. Fals is recognized as a physician medical expert in the Parenting Community section. We are honored to be recognized in this fashion as we receive the "Top Health Blogger" status. We are elated to now be able to reach millions of parents and families who are looking for guidance and help in combatting childhood obesity!

Coming soon to www.mytrainingzone.com -- you will be able to communicate with Dr. Fals via e-mail and phone calls! Visit us there and ask our medical expert any question that you might have regarding child and adolescent weight management!

cc

Angela Fals, MD, FAAP

Parenting Community

Fitness Isn't An Overnight Sensation

You gotta love The New York Times... super good health articles! One of the latest on health and fitness, this one brings up a very important point that everyone should know -- those on a weight loss program, fitness plan or contemplating starting one or anyone who has ever given up on one. Studies done by exercise physiologists show that it takes a minimum of 6-12 months after diligently adhering to an exercise program to see a transformation in your body. And the more weight that yo need to lose, it makes sense that the longer it should take. Yes, it took one man 21 months to lose his goal of 100 pounds.

So, doable? yes! Overnight? No! Worth is! You can bet your life on it!