Not everyone can afford  to workout at a gym so we’ve had a few people contact us about ways (how, where) to get a good workout in New Orleans without having to go to the gym.  We’re going to spend the next couple of weeks talking about your options. But first, lets address the initial question of “how much exercise is recommended per week”

The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) released updated physical activity guidelines in 2007:

Guidelines for healthy adults under age 65

Do moderately intense cardio 30 minutes a day, five days a week Or Do vigorously intense cardio 20 minutes a day, 3 days a week

And

Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

As we talk about your affordable workout options – do keep in mind that you’ll have to modify your workout based on your goals.  Also, just like any other type of workouts; you should consult a physician before starting any type of exercise program.

In the next couple of weeks we’ll discuss:

Home Workouts and Do-it-Yourself Workout Routines

The most affordable workout options are home workouts and do-it-yourself workout routines. The tricky part to discussing those options is your ability to carry out the routines will vary based on your level of experience and motivation.

Are you self-motivated?  Can you workout alone? Do you have the space in your home to exercise? Can you afford some basic weights, mat, and workout videos? Do you live in a neighborhood you feel comfortable walking or running in? Do you own a bicycle?

Group Exercise Options

You can join some group exercise programs like Boot Camps, yoga, self-defense/karate, sport clubs or recreational sport teams. You could even start your own group!!

Each areas we discuss will have their pros and cons because unfortunately, that’s the best part of joining a gym – usually you have everything under one roof.

Last night I went to the Trumpet Release Party at Dutch Alley in the French Quarter.  I have started to write a column for the Trumpet – I bring the health and fitness aspect to the theme/topic chosen.  This time, the theme was Crime Prevention.  My column is titled “Don’t Fall Victim to Poor Health and The Inability to Defend Yourself” – I make the correlation between the benefits of learning self-defense to protect yourself and improving your health and fitness level because of all the benefits of taking self-defense courses.  I interviewed David from the site Hertao.com for my column, but I couldn’t include the full interview so I decided to post it here on the Be Fit NOLA blog.

What are the health benefits to weekly self-defense training?  What kind of fitness training can someone get from weekly self-defense training?

David: I’ll answer these two at once since they’re somewhat similar.

Good self defense training provides the same benefits you would get from any exercise program, and more.  Because there are no rules in self defense, you need to learn to use every part of your body…your feet, knees, elbows, hands, etc.  All of the movements require dynamic motion in every direction.  You’ll move forward, backward, left, right, diagonal, ducking, etc.  Some movements will be done slow, and some with explosive power.  You’ll have another person resisting your every move, which provides a great method to develop functional strength.  So good self defense training will provide a whole body workout, improve your cardiovascular health, strength, and help with weight loss.

Q. What would you tell someone who is afraid of getting hurt from learning self-defense techniques?

David: A good instructor should make sure you’re not training above your level of comfort or ability.  But, training in realistic self defense IS different from taking a typical aerobics or Pilates class.  Anyone who tells you it’s not is either not being honest, or they’re not teaching realistic self defense.  You will need to punch, kick, and wrestle with people, and you will get punched and kicked.  You will get bumps and bruises.  But this should all be gradual and at a level you’re comfortable with.

Q. What self-defense techniques/courses do you recommend?

David: I recommend NOLABJJ for training without weapons, and Crescent City Eskrima for training with weapons.  I would highly recommend some weapons training, as they’ll provide a tremendous advantage for women, smaller men, and anyone against armed attacker(s).  You can also find comprehensive information on self defense awareness and prevention, techniques, training methods, and strategies on my website. (Be sure to check-out David’s webiste – it is FULL of great information)

Q: What can someone expect to gain from a self-defense course?

David: Aside from learning to defense yourself, self defense training should make you healthier, stronger, faster, improve your balance and coordination, reduce stress, increase self confidence, and provide you with a hobby you can pursue for the rest of your life.

Q: In your opinion, do you believe predators are more likely to attack someone who looks out of shape and weak?

David: Sometimes, but it depends on the predator.  Many predators these days, if not most, are teenagers with guns.  They don’t value their life or yours.  So they’re less likely to care or even consider how you look.  They’re simply looking for opportunities.  But if you’re aware of your surroundings and understand how to maintain a favorable distance and position, it’s likely that a predator either won’t have the chance to attack you, or will choose an easier victim.

I hope you will pick-up a Trumpet and read it – it’s packed with great information about all the neighborhoods around the city from the citizens who live there.

Have you ever done a Detox before?  Have you been thinking about doing a Detox?  The other question to ask yourself is: what’s driving you to detox – quick weight loss? Kick-starting a new diet? Are you feeling sluggish? Do you get sick all the time? Have you finally had one too many Po-Boys, fried food and Daiquiris so you want to try and reset your body?

Our body’s main detoxification organs and systems are liver, colon, kidneys, gallbladder, lungs, skin, lymph, and blood. They help rid your body of wastes and toxins. However, our bodily functions were designed when the world were less polluted. Our detoxification organs get overloaded & we need to help ourselves push the “reset” button. In our lifetime, our bodies will process 100 tons of food… that’s 20 elephants! A detox can help you “reset.”

We also live in a world with much more toxins and pollution, our body organs and systems have to work a lot harder to rid the exponentially increased waste and toxins.

Detoxification is a “cleansing” of the body – to release toxins – and depending on the method behind the detox, results vary. Methodologies vary widely – from juice fasts to supplements to only raw foods or fruits. Some encourage chewing; some do not (to “rest” the gastrointestinal tract”).

What Is a Toxin?

Toxins can be small molecules, peptides, or proteins that are capable of causing disease on contact with or absorption by body tissues interacting with biological macromolecules such as enzymes or cellular receptors.

A toxin can create an irritating or harmful effect on your body; it becomes toxic when your body cannot effectively eliminate this toxin.

You may be surprised at the toxins we are in contact with every day – pollutants, smoke, pesticides, fertilizer, plastics, petrochemicals, and even pool water. We also are not fully informed of the toxins that exist in the process (chemically altered) food we eat. These affect all of us!

We all experience external and internal toxins through the air we breathe, the water we drink, the things we touch, the food we eat – not to mention the stress we experience. Over time, toxins can build up and overwhelm the body, weakening the immune system and leading to:

• Poor Digestion
• Fatigue
• Stress
• Skin Breakouts
• Stiffness
• Weight Gain
• Premature Aging

Note:  Children, pregnant or nursing mothers and the elderly should not participate in detoxification programs.  There are many detoxing systems and programs out there – it’s always recommended to consult with a physician before doing a detox.

Cons of Detoxing:

Some extreme detoxes cause people to lose weight too quickly, and once the detox is over, the weight returns immediately.

Others lack essential nutrients, and can cause the loss of electrolytes and poor nutrition.

Some side effects may include fatigue, headaches, vomiting, or nausea.

Death, possibly from detoxification triggering a heart attack, has been reported for some undergoing intensive detoxification programs. Those fatalities were linked to previous health conditions such as drug abuse and undetected heart problems so it is important to understand that these types of programs should not be taken lightly.

Pros of Detoxing:

Detoxification supports the body’s natural ability to cleanse and restore itself

Improve your immune functions

Scavenge free radicals and eliminate toxins

Strengthen body’s fight against cancer cells and generate healthy cells in your body

Increase energy and Focus

Cleanse mucous, congestion, fermentation, inflammation in our digestive tract

Improving circulation and purification of your blood

Reform your lifestyle addictions for sugar, salt, high glycemic carbohydrates, alcohol, junk foods, nicotine, etc

Doing a Detox once a year or every other year – can enhance the benefits of living a healthy lifestyle and create a better relationship between you and your body – raising your awareness of what you put into your body and what you come into contact with everyday.

Choosing to Detox

When and if you choose to detox, strive to find a plan that will increase elimination from the body, cleanse the colon, enhance circulation to clear toxic substances, yet still provide nutrients to support and protect the liver, the main organ involved in detoxification.

Do your research and pick a program that you know you will be able to follow and that has provided positive results for other people.

Don’t choose a detox created for weight loss. Weight loss is NOT the point of a detox.  Resetting your body and removing toxins from your body is the point of a detox.

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Alison is currently the owner of Self Confidence LLC, and is a District Manager/Independent Consultant with Arbonne International, a 30-year-old international health and wellness company. Experience includes 11 years with Ochsner Health System. Alison is the mother of 5-year-old twins, Cole & Cassidy…who led her to gain and then lose over 80 pounds…through diet, nutrition and exercise.

Osteoporosis, or porous bone, is a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased susceptibility to fractures, which most commonly occurs in  hip, spine and wrist but may also effect any other bone in the body as well. According to  a  leading osteoporosis organizations, one in four men and one in two women over age 50 will develop a osteoporosis-related fracture in her/his remaining lifetime. Hip fractures are the most common among people with osteoporosis are annually documented in over 300,000 cases.

I bet you are now wondering what the symptoms of Osteoporosis are. One of the trickiest things about Osteoporosis is that most people don’t realize that they have it until it’s too late. The most common scenario is when all of a sudden you bump your hip or fall, finding yourself having to go to the ER because now you have a hip fracture or collapsed vertebrae. That is why Osteoporosis commonly known as “The Silent Killer”. Bone loss occurs without any warning or symptoms most of the time. Although, sometimes you can visually see it in people who start to develop a hump like posture in there upper back which is often called Kyphosis.

Do you think you’re at risk?

Some studies have shown that people who are at a higher risk then others tend to live an inactive lifestyle, smoke, have a low calcium intake and drink excessive amounts of alcohol. Women also who have been through menopause may be at higher risk then others because of estrogen deficiencies, especially if menopause is early or surgically induced. Men who have low testosterone levels can be equally at risk as women. If you feel you are at risk there is a test can measure bone density on various sites of the body. This test is often referred as the Bone Density Test and is covered by medicare.

Don’t Believe the Myths

Over the years a lot of Myths have developed through the public eye on Osteoporosis. There is a common misconception that only old women get osteoporosis. Studies have shown that it can happen at any age in men or women if they have any sort of condition that requires them to take medications that can cause bone loss. Oddly enough these medications that cause bone loss are most commonly used in treating chronic asthma and arthritis. Also, many people think that Osteoporosis isn’t a deadly or serious condition. Just in hip fractures alone 20% of the 300,000 cases reported will die within a year after surgery. Surprisingly, some of the deaths occurred from blood complications that developed after the corrective surgery

What can you do to Prevent Osteoporosis?

The best way you can prevent and treat osteoporosis without the use overrated expensive medications is to strengthen your bones through weight baring exercise. Now keep in mind by “exercise” I’m referring exclusively to a low force, high intensity strength training protocol. This protocol is known for producing an increased bone density as high as 1% a week and is safe for young adults to senior citizens.

Unfortunately, when most people think of exercise, they think of excessive impact exercises such as running, jogging, and ballistic weight lifting. These high force exercises can actually cause injury in joints and make conditions worse.  On the other hand, with a low force, high intensity strength training you eliminate these high impact situation by using a slow cadence to move the weight which allows you to use a lighter safer weight to prevent injury.

Weight barring exercises is also great because, it helps create a stimulus in our body to build muscle. Developing higher quality muscles through strength training actually help’s protect our bones and support our skeletal structures and assists with increased movement throughout our body.  When we develop stronger muscles around the bones, we are in fact creating a barrier of protection to help protect our bones from forces, such as a slip or fall. The muscle will actually absorb the impact to help prevent any harmful forces from creating a fracture in the bone. Another wonderful effect from exercising using High Intensity Strength protocol is that it only takes 20-30 minutes one to two times a week to achieve results.

For those of you that are thinking that you can’t afford a gym membership or a personal trainer to exercise. You are wrong, the average hip fracture can easily cost up to $40,000. So, would you rather spend a few hundred per year on gym membership or on personal training to develop a healthy lifestyle and prevent disease? Or would you rather risk ending up spending over $30,000 in medical cost a year ,because you choose to live a lifestyle that no longer lead you to be able to care for yourself without the expense of constant assistance to do things yourself?

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Jonas Deffes, New Orleans Exercise Specialist

Provides the therapeutic benefits of health and exercise at companies and events throughout New Orleans along with his very popular New Orleans Boot Camp for women. I am very serious about building long-term relationships, achieving positive results and upholding my commitment to excellence.

This week is National Sleep Awareness Week®, it’s is an annual public education and awareness campaign to promote the importance of sleep.

Though diet and exercise are critical components of healthy lifestyles, it’s also important to remember that sleep is inherently linked with how we eat (and how much), how we exercise (and whether or not we lose weight), and how we function on a daily basis. Getting the proper amount of sleep each night is necessary to face the world with your best foot forward. Sleep will help you on the road to good fitness, good eating and good health.

Easiest Thing You Can Do for Your Health Is Sleep. Or is it?

An estimated 18 million Americans have sleep apnea, a sleep-related breathing disorder that leads individuals to repeatedly stop breathing during sleep. Not only does sleep apnea seriously affect one’s quality of sleep, but it can also lead to health risks such as stroke, heart attack, congestive heart failure and excessive daytime sleepiness. Sleep apnea is often associated with people who are overweight – weight gain leads to compromised respiratory function when an individual’s trunk and neck area increase from weight gain. These interacting problems of weight gain and sleep apnea make it difficult to help oneself off the slippery slope of health problems. Read More

(Source: National Sleep Foundation)

Related Health Problems From Poor Sleep

Obesity. Women who reported getting five hours of sleep per night were nearly twice as likely to be obese as women who regularly slept about seven hours; those who got four hours were three times more likely to be obese, according to a 2005 study of more than 2,500 women under age 49. Sleep restriction increases your appetite by lowering your levels of leptin, a hormone that suppresses hunger, and raising your levels of ghrelin, a hormone that stimulates it.

High blood pressure. People under age 60 who sleep five or fewer hours a night are twice as likely to develop hypertension as those who log seven to eight hours, according to a 2006 study of almost 5,000 men and women. Not sleeping enough strains the cardiovascular system and “resets” it to operate around the clock at an elevated pressure.

Diabetes. Studies have found an association between lack of sleep and a risk for diabetes as well as a 45 percent increased risk of heart attack and a 15 percent increased risk of death from all causes. Read More

(Source: Ladies Home Journal)

Keys to a Good Night’s Sleep

• Change Your Day to Maximize Sleep
• Wake up and go to bed at the same time every day, even on weekends.
• Limit your intake of alcohol, caffeine, and tobacco products during the day, especially in the hours before sleep.
• Finish eating 2 to 3 hours before bedtime, avoiding big meals.
• Exercise regularly. Finish your exercise a few hours before bedtime.
• Eliminate napping or limit the duration to 20 to 30 minutes.

Create the Best Possible Sleep Environment

• Remove electronics like computers and televisions from your room.
• Keep the room cool, comfortable, quiet, and dark.
• Use a comfortable mattress and pillows.
• Use the bed only for sleep and intimacy.

Prepare for Sleep

• Establish a relaxing bedtime routine: take a bath, read a book, listen to relaxing music before bed.
• Don’t watch the clock—it can cause anxiety about sleep.
• Get out of bed if you can’t fall asleep within 15 to 20 minutes. Only spend time in bed when you are actually sleeping.
• Write down concerns that keep you awake, creating a “to do” list for tomorrow. Also keep a sleep journal to help you see patterns in your sleep.

I joined the Pound for Pound Challenge 8 weeks ago because I wanted to lose 20 pounds…I won’t lie that 8 weeks ago when I joined; it was all about losing 20 pounds so I could fit in a size 6 again and look fabulous this summer.  It was quite superficial of me.

I gained the 20 pounds because I stopped focusing on living a healthy lifestyle and got carried away with living like a tourist on an endless vacation in New Orleans…lots of indulging and because of injuries, no exercising.

For the last 8 weeks I’ve also been blogging about health and fitness every day…and had my own awakening moment about my size and health.  During those 8 weeks; I’ve stopped indulging and refocused on living a healthy lifestyle. Although I’ve lost little weight, I can say that I’m living a healthy lifestyle. I eat healthy. I get my daily recommended fruits and vegetables servings, I eat a low sodium diet, I drink a gallon of water a day and I take a multi-vitamin each and every morning.  I don’t drink, I don’t smoke, and I haven’t had chocolate in weeks (that was my vice).  I’m exercising, meditating and getting my 8 hours of sleep a night. I am healthy; low Blood Pressure and Cholesterol and not currently at risk for any kinds of health diseases.

I was at a networking event a couple of weeks ago and a lady who was sitting next to me (although I had already introduced myself to her) made an announcement to the table about this fabulous diet supplement, which was supposedly all natural, she had heard about.  I simply had to butt-in and talk about how important it is to focus on life changes and living a healthy lifestyle – NOT quick fixes or solutions because losing weight is a result of living a healthy lifestyle.

An estimated 80 million Americans go on diets every year, spending more than $30 billion annually on programs and products. I’d love to take a survey of those 80 million Americans to find out how many of them are actually putting their health has the #1 reason for wanting to lose weight??

Thankfully we are in LA – Louisiana and not L.A. – Los Angeles so we don’t feel or have a huge pressure in our community/city to be stick figures with a perfect tan, but there is still a big stigma attached to being big so there is still societal pressure for wanting to be slim.

What society needs to put pressure on and what we need to focus on in New Orleans are: living healthy lifestyles, having healthy habits and enjoying good health and healthy bodies, minds and spirits.

Being healthy is what prevents:

Diabetes
High Blood Pressure
Hypertension
Obesity
Heart Attacks
Cancer

It’s not being slim or slander.  A skinny person isn’t necessarily healthy – for all you know he or she might be smoker with high cholesterol on the verge of having a heart attack or lung cancer.  We normally don’t think that when looking at a skinny person…but slim does not equal healthy.

No matter what size you are, living a healthy lifestyle will prolong your life and help you enjoy life a lot more.  Make changes and create new routines and habits that support living a healthy lifestyle.  If  you happen to need to lose some weight – living a healthy lifestyle will take care of that along the way!! And Yes, you better believe it that we’re right here with you to help!!

I am amazed a how little my clients and boot campers know about nutrition but, I don’t blame them for it. How is anyone supposed to know what’s good for them when they have Taco Bell Drive Thru Diet telling them they will lose weight if they eat Taco Bell everyday. You need to read the fine print for example: Drive-Thru-Diet® is not a weight-loss program. For a healthier lifestyle, pay attention to total calorie and fat intake and regular exercise. Taco Bell’s Fresco Menu can help with calorie reductions of 20 to 100 per item compared to corresponding products on our regular menu. Not a low calorie food. For complete nutritional information please visit TacoBell.com.

I feel nutrition is an essential part of anyone looking to live a healthy lifestyle. I take the time with my clients and boot campers to answer any questions they might have about general nutrition and refer them to a dietitian if they would like specific meal plans.  I require all my clients to do a food journal for me so I can see  what they are eating and give them healthier options to their favorite foods. I even take trips with them to the grocery store of their choice to show them how to shop for healthy foods.

I believe 80% of what you look like is your diet. You can workout all day long, but you will not truly reap the benefits of a healthy lifestyle unless you change your eating habits.  You will not lose weight by exercise alone if you’re going to go to McDonald’s and order a  Big Mac (540 calories and 29 grams of fat) or those Zapp’s Potato Chips that we all love so much! My clients tell me all the time “You don’t understand; it’s easy for you, you don’t ever eat anything unhealthy.” WRONG! I like unhealthy food as much as the next guy; I do live in New Orleans the capital of yummy fried food and creole cuisine.  I just understand those foods need to be eaten occasionally and in moderation. I try to educate people on how food is meant to be used as fuel for your body. If you eat unhealthy, you will feel unhealthy.

Nutrition and exercise go hand in hand, so it is important to be knowledgeable about what you are putting into your body. Are you fueling it, or dragging it down? In order to answer this, you must go straight to the source – the nutrition label. Looking at a nutrition label can be overwhelming, so here is what you need to know!

Where to find it:

This can be found on the side of a product, or on its original packaging. If for some reason you cannot locate it, or threw out the wrapper, check online. Many products’ websites have nutritional information listed on them.

Start from the top:

Serving Size: This amount will tell you how much of a particular food product constitutes as one serving. Keep in mind that the nutrition facts that follow will reflect only one serving. If you eat more than one serving of the food item, you must multiply the nutrition facts to receive an accurate account of what you are consuming.

Servings Per Container: How many single servings the packaging contains.

Calories: The total number of calories in a single serving. This includes calories from fat, carbohydrate, protein, and alcohol.

% Daily Value: For each nutrient there is a DV, a %DV, and dietary advice or goal. If you follow this dietary advice, you will stay within the recommendations of public health experts. Keep in mind these values are based on a 2,000 calorie daily diet, which may vary for each individual.

Calories From Fat: How many calories in a single serving come from fat. Fat contains 9 calories per gram. Notice : foods higher in fat are higher in calories.

Total Fat: How many grams of fat are in a single serving. Always work to limit or eliminate your trans or saturated fats.

Cholesterol: How many milligrams are in a single serving. Typically the body can make all the cholesterol that is needed. Consuming excess amounts of cholesterol is what may lead to heart problems. The American Heart Association recommends that you consume less than 300 mg of cholesterol each day, and if you have heart disease, less than 200 mg.

Sodium: How many milligrams of sodium are in a single serving. Individuals should aim to consume less than 2300 mg of sodium per day.

Total Carbohydrates: Carbohydrates contain 4 calories per gram. Dietary fiber and sugar also fall under this category. Aim to keep the fiber content high, and the sugar content low.

Protein: Protein contains 4 calories per gram. Protein is not only good for your muscles, but keeps you feeling fuller, longer!

Vitamins: The percentage of your daily recommended value that is in a serving will be listed. Look for foods that have a wide variety of vitamins and minerals that you need for the day.

Ingredients: The most prominent ingredient in the product will always be listed first, followed by the second most prominent, etc. Therefore, if the ingredient list begins with “high fructose corn syrup”, it probably isn’t the best choice. Always read the ingredients on a product before you buy it!

Remember:

Always look for a well rounded food item. If the sugar content is very low, but the sodium content is, say, 1,500 mg, it still isn’t the best for you! Make sure most, if not all areas of the label are healthy!!

Helpful Websites:

FDA Food Labeling/Consumer information

CalorieKing.com

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Emily Eoff received her M.S., in Health and Exercise Science from Louisiana Tech University, as well as, her B.S. in Kinesiology and Health Promotion. She also holds her personal training and group fitness instructor certificates from some of the leading certification programs in the country. As a motivator, role model, and leader, Emily brings nine years of experience in the health and fitness industry to her XLR8 Fitness business.

This evening from 7-10 pm in the Courtyard of the Maison Dupuy is the Grand Opening of the French Quarter Wine Festival. Over 50 wines from the many wineries featured in this year’s festival will be displayed and available to be sipped and well matched with some delicious appetizers from Chef Michael Farrell.

We figured that the Grand Opening on the French Quarter Wine Festival would an excellent time to discuss the pro and cons of wine and what people often refer to as the “Health Benefits” of drinking wine.

Nothing that follows is meant to obscure the fact that prolonged excessive alcohol consumption is detrimental to one’s health.

Many studies investigated the benefits of red wine suggested that moderate amount of red wine (one drink a day for women (5 oz) and two drinks ( 10 oz) a day for men) lowers the risk of heart attack for people in middle age by ~ 30 to 50 percent. It is also suggested that alcohol such as red wine may prevent additional heart attacks if you have already suffered from one.

Other studies also indicated that red wine can raise HDL cholesterol (the Good cholesterol) and prevent LDL cholesterol (the Bad cholesterol) from forming. Red wine may help prevent blood clots and reduce the blood vessel damage caused by fat deposits. Indeed, studies showed that people from the Mediterranean region who regularly drank red wine have lower risks of heart disease

What’s in Red Wine that is good for the heart?

Red wine is a particularly rich source of antioxidants flavonoid phenolics, so many studies to uncover a cause for red wine’s effects have focused on its phenolic constituents, particularly resveratrol and the flavonoids. Resveratrol, found in grape skins and seeds, increases HDL cholesterol and prevent blood clotting. Flavonoids, on the other hand, exhibit antioxidant properties helping prevent blood clots and plaques formation in arteries.

(Source: HealthCastle.com)

People with Diabetes or High Triglycerides: One downside to wine consumption is that it can elevate triglyceride levels, which is associated with health problems such as diabetes.  Those who already have high triglycerides should, therefore, avoid or dramatically limit their wine (and alcohol) consumption.

Women Be Extra Aware (CNN Health)

Attention red wine drinkers: Drinking moderate amounts of any kind of alcohol (including wine, beer, and liquor) is associated with a slightly increased breast cancer risk — and the rosy-hued beverage is no exception…

… researchers looked at 6,327 women with breast cancer and 7,558 women who did not have a cancer diagnosis. Risk rose with the amount of alcohol consumed, no matter whether it was wine, beer or liquor. The heaviest drinkers — women who reported having 14 or more drinks a week — were 24 percent more likely to develop breast cancer than nondrinkers… Lighter drinkers who consumed about a drink or two a day (7 to 13.9 drinks per week) were 11 percent more likely to develop breast cancer than women who didn’t drink at all.

Conclusion

Drinking in moderation is paramount.  While attending the French Quarter Wine Festival – be sure to take small sips of the wines you elect to taste…as a matter of fact it’s not unheard of to sniff, sip n’ spit at wine tastings.  “Wet your palettes” without swallowing.

Wine is also full of empty calories…so for the sake of your waist line – do keep it within 10 oz for men and no more than 5 oz for women. Five ounces white or red wine = approximately 120 calories.  Drink a bottle of wine (4 glasses), and you’ll be consuming about 480 calories (that’s the equivalent of two 20-ounce Cokes!).

Great Informational Video with more information

Visit msnbc.com for breaking news, world news, and news about the economy

Almost 75% of our body is made up of water. However, this water is not in its pure form. It has salt dissolved in it that helps in a number of functions of the body. Salt present in the cells and tissues of our body helps in muscle contraction, proper conduction of nerve impulses and transport of nutrients into the cells.

So yes, we need salt but unfortunately we end up getting way above what our daily allowance should be.

Some Facts you Need to Know about Salt

– Sodium is a component of salt. One (1) teaspoon contains about 6 grams of salt. Six (6) grams of salt contains about 2400 mg of sodium

– The amount of sodium considered adequate to promote good health in adults is 1,500 mg per day – not to exceed 2,300 mg of sodium per day. No more than a teaspoon.

– Although salt is the major source of sodium in our food, sodium is also a component of other ingredients, such as sodium bicarbonate used in baking and monosodium glutamate used as a flavor enhancer.

– Too much sodium in the diet can lead to health problems. It is one of the risk factors that contribute towards high blood pressure (hypertension), which substantially increases the risk of developing which substantially increases the risk of developing heart disease or stroke.

– Sodium and chloride levels are comparatively low in all foods which have not been processed. However, salt has been used as a preservative and a flavoring agent for centuries.

– Widely cited figures from the Center for Science in the Public Interest (CSPI) lay about 77% of the sodium blame on processed and restaurant foods, with only 5%, 6% and 12% coming from cooking, table use and natural sources, respectively. Salt, quite frankly, is everywhere.

– In an analysis of more than 550 commercially prepared foods in 2005, CSPI found that even one dish could bump you near or over your daily recommendation, including: Swanson’s Hungry Man XXL dinners, 3,180 mg to 5,410 mg; and Denny’s Lumberjack Slam breakfast: 4,460 mg.

Salt and your Kidneys

Your kidneys regulate the amount of sodium kept in your body. When sodium levels are low, your kidneys conserve sodium. When levels are high, they excrete the excess amount in urine.

If your kidneys can’t eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume, in turn, makes your heart work harder to move more blood through your blood vessels, increasing pressure in your arteries. Certain diseases such as congestive heart failure, cirrhosis and chronic kidney disease can lead to an inability to regulate sodium.

Tips for Reducing Sodium in Your Diet (Source Your Guide to Lowering High Blood Pressure)

• Buy Fresh, plain frozen or canned “with no salt added” vegetables
• Use fresh poultry, fish and lean meat, rather than canned processes types.
• Use herbs, spices and salt-free seasoning blends in cooking and at the table
• Cook rice, pasta and hot cereals without salt.  Cut back on instant and flavored rice, pasta, and cereal mixes, which usually have added salt.
• Choose “convenience” foods that are lower in sodium. Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings — these often have a lot of sodium
• Rinse canned foods, such as tuna, to remove some sodium
• When available, buy low- or reduced-sodium, or no-salt-added versions of foods.
• Next time you cook gumbo or jambalaya…skip adding any type of salt – there’s already plenty in it in the ingredients you are cooking with!!

Needing and wanting salt is an acquired taste.  If you salt your food, slowly start reducing how much salt you add when cooking or when food is served.  Eventually, you will not miss the taste of salt and you’ll be much better off for it.

Next time we discuss salt – we’ll have a look at what some say is healthier salt…Sea Salt.

Pilates continues to be listed as one of the top fitness options in the world as evidenced, for example, in the ACSM (American College of Sports Medicine) survey of 2010 Fitness Trends.  With this continued interest in the Pilates Method, there is no better time for New Orleans’ area trainers to be certified to teach mat and equipment-based Pilates.  Qualified instructors can teach in health clubs, private studios, gyms, therapy environments or even in clients’ homes.  Additionally, physical therapists, nurses, rehabilitation therapists and others in the medical community may find opportunities to use Pilates techniques in their work.  If you’ve ever considered becoming Pilates certified, now is certainly the time.  To help you decide, here are 5 factors to consider if you’re thinking of becoming a Pilates instructor.

1.  You are ready to put in the time and energy.

Becoming certified to teach Pilates is a process.  While there are companies that are willing to give you a certification after a day’s worth of training or even after merely an online test, qualified schools will require a longer commitment.  Mat Pilates certification usually takes anywhere from 1 to 3 full weekends of study with student teaching hours and a practical exam.  Full apparatus certification can take a year or more, with a required 600 hours of training, apprentice hours and study.   Learning the Pilates Method is process.  By going through the process with a qualified instructor, you will be more credible in the Pilates community and with your clientele.  Additionally, as we talked about in my previous post, it’s also an expensive endeavor.  You’ll want to be ready for the commitment.

2.  You enjoy teaching people.

The bodies (people) that will be in front of you to teach come with personalities of all types.  You need to find joy in not only Pilates, but in teaching Pilates to your clients – there is a difference.  If you love to see the look in peoples’ eyes when they “get it” after you’ve explained something, then you probably like to teach.  If you merely like to practice Pilates and have a difficult time working with others, teaching may not be for you.

3.  You are willing to learn more than just the exercises.

Anyone can memorize exercises; it takes someone truly interested in Pilates to learn the required anatomy and physiology.  Excellent instructors know what muscles are working, which ones are stabilizing, which ones need to be worked and which muscles need to be released in a student’s body.  And every body is different.

4.   You are able to communicate in a variety of ways.

Every person learns differently.  As a Pilates instructor, you will need to be able to communicate to people who are visual learners and need to see something in order to understand it.  There are those who are auditory learners who will need you to explain things verbally and there are tactile people who need instructors to physically put their bodies in the places that they need to be in.  Pilates instructors should be excellent communicators in a variety of ways and should be able recognize what type of learner is in front of them – maybe not at first, but definitely within the first three sessions.

5.  You are uniquely you!

There is a misconception among the general public that Pilates is for, and taught by, women, dancers, the very thin, the incredibly flexible and people with dramatic names like Mari, Ana and Moira.  And there are people like that who take and teach the Method, however, the majority of instructors come in all different ages, shapes and sexes.  You don’t need to be a woman with the flexibility of a Russian gymnast to teach Pilates.  If you have the drive, the attitude and are self-motivated to continue your career, you will be able to teach Pilates.

Pilates instructors come from all different walks of life – personal trainers, physical therapists, dancers, even lawyers.  They all have a handful of things in common in addition to the 5 factors above: they all are dedicated to a healthy lifestyle and love to help others reach their goals.  If this positive attitude is yours, then you might be ready to teach Pilates!

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Kerrie Ann Frey is the founder and owner of Fit Mom USA, a former stroller exercise-based program that has evolved in to an online presence with fitness, wellness, and nutrition information for all men and women. Her passion for fitness began with credentials including A.C.E. PT and LWMC and grew to include her true love – Pilates. She is West Coast Pilates certified and trains clients in several studios in the New Orleans area.