Month: August 2015

Categories
Nosh

Is Organic Food Really Worth The Price?

Organic food is definitely a bit more expensive than conventional food. Depending on the season and the region of the country, the U.S. Department of Agriculture (USDA) estimates that organic food is 10 to 30 percent more expensive than conventional food. But is it worth the price? Let’s take a closer look.

What Does Organic Really Mean?

In the U.S., organic foods are certified and regulated by the USDA’s National Organic Program (NOP). Foods that have been certified organic carry a USDA certified organic label, which tells you a number of things about the food you’re buying. 

First, if it’s produce, you know the food was grown without synthetic pesticides. Organic farmers use mulch, manure, crop rotation, and some natural pesticides to stave off insects and pests. Organic livestock cannot be given hormones or antibiotics to prevent disease and instead they’re provided with outdoor access, organic feed, and improved living conditions. What’s more, when you buy organic, you know your food cannot be genetically modified.

Additionally, using ionizing radiation to kill food-borne illness is not allowed. This is the process of putting foods through a radiation chamber to kill bacteria. Although it’s considered safe, it makes some people understandably uncomfortable. The process can create free radicals in food and reduce the nutritional value because vitamins and nutrients are destroyed in the process. Organic food also prohibits the use of sewage sludge as a fertilizer on crops. Sewage sludge, a semi-solid material leftover from sewage treatment, is often used on conventional crops.

Yum.

Is Organic Food Better for Your Health?

Conventional foods contain a lot of pesticide residue. And glyphosate, the most commonly used pesticide in the world, has been tied to a host of health ailments. Studies have shown that glyphosate, the active ingredient found in the herbicide Roundup, may interfere with biochemical reactions in the body, which can predispose humans to obesity and Alzheimer’s and Parkinson’s diseases. Ingesting glyphosate by eating the residue on conventional produce can interfere with bacteria in your gastrointestinal (GI) tract, depleting amino acids. And it’s becoming more and more clear that your GI tract is responsible for the overall health of your immune system.

Not to mention that organic food does not contain antibiotics, and it’s these antibiotics that can cause antibiotic resistance. In fact, 80 percent of the antibiotics used in the U.S. are actually fed to livestock to fatten them up and stave off disease. Scientists have tied antibiotic resistance to the overuse of antibiotics in the foods we eat. According to the Centers for Disease Control and Prevention (CDC), 2 million people become infected with—and 23,000 die as a result of—antibiotic resistant bacteria each year.

Then there are all the hormones found in beef, dairy, pork, and poultry. Hormones are fat-soluble molecules and accumulate in fat tissue. When hormones build up in the body’s fat tissue they can have detrimental effects on health. Breast lumps, for example, can be caused by an imbalance in the body’s hormones. So the bottom line is, while organic may be more expensive, you get a lot of health bang for your buck.

Is Organic Farming Better for the Planet?

Beyond human health, organic foods are also better for the health of the planet. The onslaught of pesticides used on conventional crops can pollute soil and groundwater. Ponds and lakes situated near agricultural areas often contain toxic algae blooms which not only kill off marine species, they can even make the water undrinkable. What’s more, genetically modified Roundup Ready crops are often sprayed with inordinate amounts of Roundup because the crop itself is resistant. Although the crop may live, everything else around it dies, creating a dead zone. Dead zones damage flora and fauna in areas near conventional agriculture all the way down the food chain. Milkweed has been killed off across the Midwest because of the high use of pesticides. As a result, the Monarch butterfly, which feeds on the milkweed, is also dying off.

Organic food may be more expensive than conventional food, but it’s well worth the price. Organic food is much better for your health because it doesn’t contain synthetic pesticides, hormones, or antibiotics. Plus, it’s much better for the environment in which we live. It’s all the more reason to drop the extra cash on the good stuff and invest in your and your family’s health as a form of preventive medicine and take control of your health. After all, medical care and health insurance aren’t getting any cheaper. Spending a little more at the grocery store and cooking more at home just might save you from spending a lot more at the doctor’s office and on prescription drugs.

Categories
Lifestyle

5 Things Every Trail Runner Should Carry in Their Pack

It is easy to see why trail running is one of the fastest growing outdoor sports. Not only is it a great way to get into shape, it gives runners a chance to connect with nature on a regular basis too. There is nothing quite like jogging along a scenic trail to get you motivated and inspired. 

But trail running also requires a bit of extra gear in order to remain safe and comfortable while out on a run. In addition to wearing trail-specific shoes and running clothes, most trail runners will carry a pack with additional items tucked inside just in case they need them while in the backcountry.  What they carry with them varies somewhat from person to person, but here are five essentials that no trail runner should ever leave home without. 

Water

One of the biggest challenges that trail runners face is staying hydrated while working out. Trail running is more difficult and demanding than running on a treadmill or the road, which is why it is important to have water with you at all times. Whether you’re wearing a hydration pack or carrying water bottles, be sure you have plenty of fluids to help get you through the entire run, and start rehydrating your body immediately afterwards. This is important during any season, but especially so during warmer months. 

Food

Because trail running is more demanding than most other forms of exercise, you’ll be burning more calories during your workouts. That’s why it is a good idea to carry energy bars, trail mix, or other natural snacks in your pack, just in case you find yourself getting hungry while out on the trail. There is nothing worse than being in the middle of a run and realizing you don’t have enough fuel in the tank to finish the route. Having a bite to eat can alleviate that problem, and keep you running strong. 

Extra Layers

Trail runners should always carry an extra layer of clothing with them just in case the weather takes an unexpected turn for the worse. In the summer months, that extra layer could be a long-sleeve shirt or a rain shell. In other times of the year, a warm fleece or down jacket may be in order. Either way, you never know when temperatures might drop unexpectedly, rain or snow could move in, or the wind could start to howl. When those situations arise, having an extra layer will see you through the remainder of your run, and get you back to the car safely. 

Smartphone

One of the handiest items you can have in your pack these days is a smartphone. Not only does it allow you to let friends and family know exactly where you are, it can be used for a variety of other purposes too. For instance, a smartphone can help you navigate the trail, keep an eye on weather forecasts, or provide music, audio books, and podcasts to listen to on longer outings. Smartphones have been a wonderful addition to our daily lives, and they can benefit our workouts in a number of different ways too. 

Headlamp

Another important piece of gear to have with you on a trail run is a headlamp, particularly if you tend to run early in the morning or later in the day. Headlamps are designed to be worn during vigorous activities, and can provide an ample source of light to help you navigate down the trail in the dark. This is an item that you hope you won’t have to use, but you’ll be glad you have with you should your workout go a little long, and you find yourself racing the sunset to get back to the car. Running in darkness on a trail isn’t the same as running on the road, and having a bright light with you can help avoid obstacles that could cause severe injuries. 

While trail running isn’t an especially dangerous form of exercise, the fact that it takes place in more remote areas does give runners a reason to naturally be more cautious. Carrying these items in your pack will allow you to stay safe without compromising your ability to move quickly and efficiently during your workout. Other items you may want to consider carrying include a small first aid kid, a compass, and a pocketknife or multitool. While not as essential as the items listed above, these pieces of gear can come in handy in a pinch too. 

The important thing is to stay safe, have fun, and enjoy the run. 

Categories
Wellbeing

Your Parents May Make You Anxious in More Ways Than One

We get a lot from our parents. Bone structure, our first car, eye color, money habits, etc. It’s well-known that we can inherit certain health conditions from them as well (you’re 50% more likely to develop migraines if either of your parents experiences them) Recently, evidence has emerged that suggests anxiety may be one more thing that we can get from our parents (and this is clinical anxiety, which is much more than ordinary nervousness that we all experience).
Quit Monkeying Around!
Dr. Ned Kalin and a team of researchers at the University of Wisconsin-Madison analyzed brain scans of rhesus monkeys and found that the ones that displayed signs of anxiety had a family history showing stress-related symptoms in their brain wave patterns. While the study was complex, the takeaway is that anxious thought patterns may not be merely adult occurrences but can have their roots in one’s genes.
This is groundbreaking, as the cause of anxiety had previously been largely unknown.
While ongoing research is being conducted to say conclusively that anxiety is hereditary, the current evidence can have important implications for us culturally. If it is, in fact true, that individuals may have a genetic disposition to a stress-related illness, there’s a lot we can do, and it all starts with being informed.
Educate Yourself
How much do you really know about anxiety disorders? Many people seem to have a faint understanding but, like many other forms of mental illness, do not have a solid grasp of it. For starters, there are a few different kinds, including phobias, panic disorder, and social anxiety. Individuals who experience anxiety have reported feelings of suffocation, profuse sweating, a choking sensation, and other overwhelming symptoms.
Learn more about anxiety and other related conditions here.
Do Your Mental Family History
It can be difficult to discuss uncomfortable topics (such as mental illness) with family, but you need to know if you are at risk so that you can better manage your own physical and emotional well being. Think of learning about your mental family history as early detection (just as you would with cancer). Ask your parents if they had experiences with anxiety so you can be better equipped to care for yourself.
Take Action
If you find yourself worried to the point that your feelings interfere with your ability to function or engage in meaningful relationships, know that there is help! Reach out to others close to you for support, then be your own advocate in finding a mental health professional with a speciality in working with clients who suffer from anxiety. Trained counselors can teach you ways to redirect negative thought patterns through such strategies as Cognitive-Behavioral-Therapy (CBT) and others. They may also refer you to a psychiatrist, who can prescribe anxiety-reducing medications.
While anxiety may never go away completely, you can learn skills to manage it and live a full and meaningful life.

Categories
Wellbeing

Mind Over Matter: How A Little Optimism Can Improve Your Health

When things don’t go our way, suggestions to simply “think positive!” or “look on the bright side” can come off as trite and irritating. Why even try to be optimistic when going through heartbreak, financial problems, stress, failure, or any other emotional curveballs life throws at us?

One of the challenges of being optimistic is that we are biologically wired to focus on what is negative in order to protect ourselves. It can be much easier to identify when something is off in our lives (because it disrupts our normal routine) than it is to feel at peace when there is no problem or threat. In what social scientist Dennis Prager calls “The Missing Tile Syndrome,” human beings are more prone to see what’s absent or wrong than they are to focus on what’s present or right. So yes, there is certainly justification for a “woe is me” attitude, but I urge you to fight that natural tendency and try out a little optimism. Your soul and body may thank you!

The health benefits of having a generally positive outlook and approach to life are well known: longer life expectancy, higher resistance to illness, more fulfilling relationships, better work productivity, and the list goes on. Think of the people you know who could be called optimists. These individuals are probably well liked, and others usually feel confident and valued in their presence and notice that life is generally more pleasant in their company. The physical, mental, and social implications of optimism are far reaching and significant.

Because positive thinking has so many health and wellness benefits, it’s important to cultivate an attitude of optimism. Are some people just born optimists, whereas others tend more toward negative thoughts and attitudes? No matter what your natural disposition, there are some simple yet powerful steps you can take to increase your optimism. Here are a few suggestions:

Allow Yourself to Experience Disappointment

This may seem counterintuitive initially; optimism is about being happy, right? Yes, but being optimistic doesn’t mean you are naïve to reality or denying painful emotions. In fact, a good number of people who are generally sad or who may be thought of as “downers” are that way because they haven’t properly processed difficult experiences. Give yourself permission to grieve your losses. Neil Pasricha, author of the Webby Award–winning blog “1000 Awesome Things,” said, “Don’t force yourself out of the dark spots. Let them be dark, just remind yourself that there are good spots at the end.”

Use Failures and Mistakes as Learning Opportunities

One of the hallmarks of optimists is that they are resilient to hardship and are effectively able to recover or bounce back. Every experience can teach you a valuable lesson, and I’d venture to say that we learn more from our failures than we do from our successes. Winston Churchill is quoted as saying, “A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”

Spend Time With the Right People

You can tell a lot about someone by the people they choose as close friends. Are the people you spend time with always complaining, insulting others, gossiping, and emphasizing all that is wrong in the world? There is certainly a lot to say about all the problems we face, and there is a time and place to voice these complaints, but chronic negative talk is exhausting. Constant negativity can dampen your spirit, especially if you’re already feeling low or carrying a heavy burden. Look for people who energize, motivate, and inspire you. Even if you find yourself in unavoidable situations with negative people (like at work), seek out a church leader, family member, or neighbor you know you can trust as an ally.

Count Your Blessings

It’s amazing how simply identifying the positive, beautiful things in our lives can bring light to dark days. Do you have a college degree? What freedoms do you enjoy? Are you in a stable relationship? Is your body in good health? These are just a few questions to ask yourself that may yield positive results to help you realize just how good you’ve got it. Consider starting a gratitude journal so you can remember and reflect on your blessings.

Unplug for a Bit

Reading about current events is a surefire way to be reminded of troubles in the world. I am not suggesting that you cut yourself off from reality to shield yourself from pain. But in our tech age, it’s very possible to overload your mind and spirit with bad news. If you find that you’re feeling weighed down by these influences, limit the amount of time you spend on certain websites or publications; it’s okay to tune out some of the sad stuff.

How has being optimist helped you? What actions can you take to become more optimistic?

NOTE: If you find that dark, pessimistic thoughts are interfering with your ability to function or lead a normal life, a trained mental health professional can help you. If your feelings are overwhelming or debilitating to the point that you’ve considered suicide, seek help immediately.

Categories
Lifestyle

Trash Alternatives That Give Your Old Clothes a Second Life

As children around the U.S. begin the back-to-school transition, parents are scrambling to gather needed school supplies and shopping for those coveted back to school outfits.
Many of the clothes that were worn just a few short months ago no longer fit the rapidly growing bodies of our children. They seem to shoot up like weeds during the summer months and end up leaving a trail of clothing that no longer fits behind.
Times have changed since the 1980s, and Americans are buying five times as much clothing today. Only about 15 percent of used clothing is being recycled or donated. About 10.5 million tons of clothing head to landfills in the US each year.
Sharing gently used clothing with siblings, friends, or extended family is a simple way to reuse unwanted clothing, but at times this isn’t an option. Rather than tossing used clothing into the trash, why not try one of these innovative ways to put your clothing to good use.
Here are a few ideas to give your old clothes a second life.
Bring in your unwanted clothing or shoes to any US Levi’s store or outlet for recycling, and get a 20% off voucher.
The well-known American denim brand has a recycling program in place in all of its US locations, including outlets. Customers can drop off unwanted clothing or footwear from any brand and the items will be either “re-worn, repurposed, or recycled” by its clothing collection partner, I:CO. Customers who bring in an item of clothing to be recycled will receive a 20% off voucher good on any regular-priced Levi’s in-store product.
Adidas Outlets partner with Project Sole for “Refresh Your Sole“.
Wondering what to do with your old shoes? Donate a pair of gently worn shoes of any brand at an Adidas Outlet through August 30, 2015 and receive $10 off a new Adidas shoe purchase. Project Sole takes the used shoes and sorts, packs and prepares to ship them to impoverished and disaster stricken communities throughout the world. You can also mail your worn-out sneakers directly to the Project Sole warehouse and they will distribute them to someone in need.
Patagonia and Yerdle team up to encourage recycling.
If you own a well-used Patagonia product that you no longer need, you can return it to Patagonia and they’ll recycle it into something new, or repurpose what can’t be recycled.
As an added incentive they’ll pay for the postage or you can drop it off at your nearest Patagonia retail store. Since 2005, they’ve taken back over 82 tons of clothing for recycling.
Patagonia has also partnered with Yerdle, a site that encourages the sharing economy by providing a simple way for people to share items and put goods back into circulation rather than throwing them out. Their mission is to reduce the number of new things we all have to buy by 25%. The concept is simple: download the app, post a photo of the clothing and/or other items you’re no longer using. You earn Yerdle Dollars once something is given away to another customer. You can then use those Yerdle Dollars to shop for what you want. The only cost involved: the buyer pays low-cost ($3 to $4), flat-rate shipping to wherever they live in the U.S.
The next time the opportunity arises to toss your used clothing into the trash take the time to think about other ways you can put your clothing to good use. There are plenty of options out there!

Categories
Sweat

Tomorrow is Too Late to Start Your Diet: Start Right Now

There is an old saying that tomorrow holds the promise of a new start. However, you have to start for that saying to hold true.

As a 300 pound woman, tomorrow was my favorite time to restart my diet. I frequently told my friends, family, and myself, “I will start my diet tomorrow.” The sad reality was that hundreds of tomorrows came and went without me taking the steps necessary to drop the 150 pounds that I needed to lose.

Putting off your diet until tomorrow is a common behavior. You may feel overwhelmed by the prospect of starting a new weight loss program and make excuses as to why waiting for another day to begin is better.

I’m going to be really honest with you and share my three go-to excuses for not starting a diet. I used these for over a decade until I finally quit waiting until tomorrow to start. I wonder if you can identify with any of them.

1. A Holiday is Near

Holidays were one of my favorite excuses for putting off my diet.  My rationale for waiting until after the holiday had passed is that I did not want to watch what I ate during the celebration. So instead of starting my diet near or on the holiday, I waited until the holiday is over.

Well, I was supposed to start once the holiday was over. Instead, I kept right on eating because another holiday was coming up.

The rebuttal to this excuse is simple. Holidays occur regularly whether it is Christmas, Halloween, Mother’s Day, Valentine’s Day, or Memorial Day. And your birthday? It comes every year on the same day!

If you do not learn how to control your food choices over a holiday while you are successfully losing weight, you will never be able to control you food choices once you reach your goal weight.  

Believe me, I know.

2. I Was Tired of Trying

If you have tried to lose weight before but failed, putting off your diet is understandable. I often felt burned out, frustrated by my utter lack of progress, or just tired of being different than my friends.

I can understand this excuse because I had tried to lose weight hundreds of times before I finally had success. The key to putting this excuse to rest and starting your diet today is to honestly review your reasons for losing weight.

Ask yourself these questions:  

·      Do you feel good about yourself at your current weight?

·      Has your doctor told you to lose weight?

·      Do you have the energy required to do the physical things in your life? (ie: chase after your young children, walk for long periods of time, get things accomplished in your professional life.)

And the most important question:

Are you are more tired of trying or more tired of carrying around extra weight?

Examining your reasons for losing weight can help you get motivated to begin your diet today. Make a list of 10 reasons you want to lose weight and refer to it frequently.

3. Money As an Issue

We never had much money when we were first married. I often used the money excuse as a reason to put off my diet because I wanted to join Weight Watchers or try a commercial program but could not come up with the funds.

Funny how I did not have money for a $9.00 Weight Watcher meeting but I spent the same amount or more each week at McDonald’s. Kinda telling of where my priorities were and that lack of money was an imagined excuse, not a legitimate reason.

Money can be an excuse for not beginning your diet today if you think the only way to lose weight is to pay a program fee or join a group. While those are legitimate ways to lose weight, you do not have to do either. You can lose weight on your own, for free, using information from the Internet, borrowing books from the library, or joining a free program in your community.

Take money out of the equation and you have lost that excuse for putting off your diet until tomorrow. Websites that offer healthy and free weight loss plans include Sparkpeople, MyFitnessPal, and ChooseMyPlate from the United States Department of Agriculture.

For me, it was always tomorrow until the moment when I finally declared that tomorrow was too far away. I started my final weight loss effort in 1997 and lost 158 pounds by the following year. Put your excuses aside and begin your weight loss effort today.

Categories
Wellbeing

Teach Your Child The Art Of Daily Mindfulness

Mindfulness is a topic that has received a lot of attention from psychology and wellness gurus in recent years. It refers to being present in the moment and cultivating an awareness, non-judgment, and acceptance of one’s feelings, thoughts, and body. There are numerous benefits of mindfulness; those who regularly engage in meditative mindfulness practices report reduced stress, better sleep, improved productivity, lower levels of stress and bodily discomfort and pain, and even weight loss.
With all the perks of mindfulness, it only makes sense to introduce this concept and practice to young people, particularly because adolescence can be an anxious and uncomfortable experience for many children and teenagers (this idea seems to be catching on; some are even introducing mindfulness into school curriculums, and certain gyms offer classes of yoga specifically for children!)
By teaching them how to get in touch with their feelings, we can help them prepare for a lifetime of mental and emotional wellness. Here are some ideas to help children practice mindfulness on a daily basis:
Ensure They Get Enough Physical Activity
Growing kids need exercise to develop and learn, and they’ll have a very difficult time being mindful if they are squirming and itching to move or if they’re sedentary and feeling sluggish. Set limits on screen time, have them turn off the Nintendo, and help them find ways to get the wiggles out (swimming in particular can wear out even the most energetic child). Getting enough physical activity will help prepare them to tune in to their feelings and focus during mindfulness exercises.
Play Mindfulness Games
Take advantage of children’s natural curiosity and their love of fun by making mindfulness into a game! One activity known as “Listen to the Bell” helps them focus their attention on their sense of sound. Ring a bell, chimes, or even use an internet site to virtually simulate a bell, then have them listen carefully and raise their hand when they can’t hear the ring any longer. Another game is “Breathing Buddy,” where a child lies on his/her back, places a stuffed animal on his/her chest, and watches it rise and fall. This helps them to become better aware of their breathing and encourages to take deep and meaningful breaths.
Keep It Simple
When introducing and experimenting with mindfulness activities with kids, make sure you don’t overdo it. No need to make a long speech about how great it is (though you may want to tell them a bit about the benefits) or try out elaborate practices. Keep in mind the attention span of young children; they may not be up for a 45 minute long guided imagery session. Additionally, have reasonable expectations; though it may help them relax and become better aware of themselves, mindfulness is likely not a cure-all for all difficulties.
Lead By Example
And finally, don’t overlook the importance of teaching kids the importance of mindfulness by regularly practicing it yourself!
Not only can this help you to be happier and more focused, but it can provide a powerful example for children about ways to handle stress or disappointment. Knowing that you as their parent sometimes need a little break to relax or meditate (or even occasionally catching a glimpse of you in a lotus pose!) helps reinforce to them that meditation can be a simple, regular practice to incorporate in one’s daily routine.
Use these simple techniques to help children get in touch with their emotions, senses, and spirits and help prepare them for a lifetime of emotional wellness.

Categories
Lifestyle

Take a Hike … for Your Health!

Hiking is one of the most popular outdoor activities around, with millions of people heading out to walk a trail on a regular basis. But in addition to providing us with great views and a chance to get back to nature, did you know that hiking can also be really good for your health too? Here are some important benefits you can gain simply by taking a hike.

It’s a Good Workout

Since hiking is usually seen as a recreational activity that most of us enjoy it isn’t generally viewed as a workout in the traditional sense. But believe it or not, taking a stroll in the woods is actually a solid alternative to a day in the gym. Not only does hiking work the cardiovascular system, it can also help to strengthen your core, and build muscles in your legs and hips too. Spend a full day trekking on a local trail, and you’ll soon come to realize just what a good workout hiking can actually be.

It’s Great for Your Overall Health

In addition to being good exercise; hiking is great for your body in other ways too. For instance, it has been shown that hikers are less susceptible to heart disease, diabetes, and both colon and breast cancer. Hiking can also lower your blood pressure and drop your cholesterol numbers too. All of that leads to much better health in general, which often translates to more energy and a longer life.

It’s a Calorie Burner

Many of us are constantly on the lookout for ways to burn calories and lose some weight. Hiking can definitely help in that category, as a vigorous hike can burn as many as 500 calories per hour depending on speed and the difficulty of the terrain. That’s a surprisingly high number that puts hiking almost on par with activities such as running or cycling. That would explain why we’re always so hungry right after we get off the trail.

It’s Good for Your Mental Health Too!

Hiking doesn’t just provide benefits for the body; it can have a positive impact on the mind too. Taking a walk outside can help reduce stress levels dramatically and has been shown to improve a person’s overall mood as well. Additionally, hiking can lessen anxiety and bring higher levels of happiness, which research has shown is a common side effect that comes from regular exposure to nature.

It Will Help You Sleep Better

Hiking is a good cure for insomnia and will help you to sleep much better too. The physical nature of a hike will obviously tire out the body, but exposure to fresh air, sunshine, and nature all contribute to a better mental state, which in turn leads to a deeper, more sound, sleep. That alone will have a positive impact on your mental state and quality of life.

It’s a Good Break From the Routine

Taking a hike is a good way to break out of your normal workout routine while still managing to stay active at the same time. If you find yourself stuck in a rut, and not enjoying your usual exercise regimen, mix in a hike or two to not only change up the schedule, but give your body a breather as well. You will probably be amazed at how good the change of pace will feel, and when you do return to the your regular workout it will be with renewed zest.

Anyone Can Do It!

Unlike some forms of exercise, pretty much anyone can go for a hike and receive positive benefits. While not everyone can run or ride a bike, most of us can at least walk, and walking on a trail is a healthy alternative to taking a stroll around the neighborhood. Best of all, hiking is a good activity for people of all ages, which means you kids can join you on your treks and you can continue to do it later in life too.

As you can see, just heading out to your favorite trail can provide some incredibly positive benefits to your health. On top of that, it happens to be a fun activity that you can do with friends and family too. What more could you ask for?

Categories
Sweat

Kinesio Tape: Beneficial or Just Fashionable?

I was at Disney recently on a day they were having a big marathon. I couldn’t get over all the people with Kinesio Tape all over their bodies. People walked around all day long with stripes of vibrant colors on their legs, back, shoulders and arms. Was this crazy colored tape a real treatment or more of a fashion statement I wondered?

Since any type of sport or fitness activity is admired, fitness trends and styles have always been well received. People enjoy identifying with sports. Whether it’s wearing workout clothes or the newest fitness accessory, I really can’t imagine Kinesio Tape being any different.

While Kinesio Tape is supposed to help people with injuries, would it be as popular if it were clear and no one could see you wearing it? Or is it a fun way to show off your fit lifestyle and show everyone just how tough you really are. In a sense, it’s like saying, “I have pain but I’m not letting it stop me”. But, does it really have a purpose besides its Beastmode label appeal?

How It Works

Kinesio tape is basically an elastic tape that is applied to the skin using the Kenesio Taping Method. This therapeutic taping method is supposed to alleviate pain and facilitate lymphatic drainage by microscopically lifting the skin.

Though athletic trainers have been taping people for years to protect joints and prevent injury, this tape is thinner and more elastic than conventional tape. The application, from what I understand, is also different, allowing for greater mobility and skin traction. The skin traction is believed to promote elevation of the epidermis and reduce pressure on the affected area.

You aren’t supposed to just stick the tape wherever you want, however. There is a method to the taping madness. An experienced taper would decide what level of tension would generate an appropriate level of traction on the skin. They would need to know exactly where to place the tape to get the greatest effect.

When I started researching the topic, I called my friend, Dr. Jennifer Stepanek, (who is also my Chiropractor) to ask for her professional opinion. She explained it best saying, “when applied correctly, (key word “correctly”) Kinesio Tape allows for proper movement and provides support in the right direction to prevent injuries in athletes or to lift the skin away from the fascia, allowing for increased circulation.” She also mentioned it could possibly create increased sensory input in injured tissue which can expedite healing. It totally made sense to me and sounded like a pretty reasonable modality.

Unfortunately, I couldn’t find any real solid scientific evidence Kinesio Tape actually worked. All of the clinical studies I found came up with insufficient evidence to back the theory. Out of the 10 research papers that were published in the journal of Sports Medicine, there wasn’t enough evidence to support the tape’s use for pain relief and there were inconsistent results for range of motion too.

While plenty of people reported positive affects, it seemed unclear if they were founded. Experts have suggested there may be a placebo effect using the tape and they even say we shouldn’t discount that. I mean, if you feel like you have less pain, isn’t that a good thing?

While studies may not have given me the evidence I wanted, my friend did say she got mostly good results in her patients, but like any modality, some feel no benefit. She also said she had personally uses the tape and has experienced pain relief herself.

Pros and Cons

I have to admit, I got some Kinesio tape after I sprained my ankle earlier this year. I had it for about two or three months before I actually used it, simply because I had no clue how to tape an injury.

I had to Google how-to videos to learn how to use the stuff and, even then, I wasn’t really sure if I was doing it right. The guy in the video was clearly very proficient with the tape and moved so fast I really couldn’t follow him.

He also used terminology I wasn’t familiar with. Instead of saying “start by sticking the tape here”, he used clinical KT talk like “place your anchor using no tension at the (insert fancy long anatomical name here)” and continued swiftly through the application. I had to back up the video about 100 times to see if my application looked like his.

I’m sure the point of the short video was to show how fast and easily it could be applied, but I needed a slow-mo version and more clear normal definitions of what the heck he was doing. As a result, I was never really sure if the tension I was using was the “right” tension, or if my placement was accurate as well.

So, for me, the main con is that it takes a certain level of skill and understanding of how to correctly apply the tape to get the most benefit out of it. The pro is, even if you apply it incorrectly, I don’t think it can hurt you. Unlike some fitness trends that may be harmful, there really is no risk with Kinesio Tape that I know of.

Fit or Flop?

This was a hard one for me. I like solid evidence, but after doing my research I came up pretty empty handed. I would be inclined to say the jury is still out on this one, however, some experts made a very valid point that changed my mind saying an effective placebo could make all the difference between success and failure.

Athletes wear it when they aren’t even injured, hoping it may have a preventive or enhancing effect. The fact that athletes think it’s beneficial, could help in a psychological way. Since every one of us feel we need all the help we can get, maybe we are just a little sticky tape away from gaining the confidence we need to keep on keeping on.

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Sweat

Top Fitness Trends of 2015—What's IN And What's OUT

There’s always a new fitness trend that is the talk of the office. In the’70s, it was Jazzercise. In the’80s, everyone was putting on their Reebok pumps and taking aerobics classes—dressed like someone out of Flashdance.
Step aerobics started sweeping the nation in the’90s. Even my husband took step—and eventually started teaching it. He was no dummy. Taking a step class was a great way to meet girls when he was single (and his crush on the instructor kept him coming back for more).
The trends seem to change about every 10 years. TaeBo was the next in line in the’90s, which got bumped out of the top spot in the 2000s for street dancing hip-hop classes. Finally, in 2010, Zumba took the world by storm (but since I have two left feet, I couldn’t tell you why because I never could follow the routines).
What is the trend today? What fitness fads should we expect to see this year? None! The trend in the American College of Sports Medicine’s (ACSM) top fitness trends of 2015 seems to not include any fads at all. For the first time in the fitness business, there is no trending fitness gimmick, fitness class or new workout in the top list of fitness trends. On the contrary, the list only includes tried and true traditional fitness training.
Here is a recap of what’s trending in fitness according to the American College of Sports Medicine.

1. Bodyweight Training

Top on the list was bodyweight training. I was stoked to see this since I personally use bodyweight training as a foundational principle with my clients. Bodyweight exercises include pushups, situps, pull-ups, burpees, mountain climbers, jumping jacks, planks, bridges, squats, and lunges. Bodyweight exercise is all about going back to the basics. Plus, they can be done anywhere, and are incredibly effective in both strengthening and burning calories.

2. HIIT

Next on the list, in the number two spot, was high-intensity interval training (HIIT). Basically, HIIT is a method of training that uses a sequence of short bursts of intense activity followed by a short period of rest or recovery (try our at-home HIIT videos here!)
Like bodyweight exercises, HIIT is nothing new either. Even if it’s relatively new to most of the world, this style of training has been around for many years. Athletic coaches started using this training method for sprint drills in the ’70s.
Another popular form of HIIT you may have heard of is Tabata. Professor Izumi Tabata introduced this version of HIIT in 1996, which uses 20 seconds of intense training followed by 10 seconds of rest. Since you can do more work in less time with high-intensity training, no wonder this style of training made it to the top. No one has time for those lengthy 2-hour workouts of the ’90s.

3. Educated, Certified and Experienced Fitness Professionals

People want to make the most of their time or money. Most people are more educated consumers and they expect their fitness professional to be more educated too. Whether they are following a fitness pro online, hiring a trainer or taking a group fitness class, there is a greater demand for qualified fitness professionals, which has held the top three spot for two years running.
It’s no longer enough to just be a fitness enthusiast who likes to teach aerobics and entertain their clients for an hour. People want an educated fitness professional to get them results that last. This means there will be even more educational programs, classes, certifications and courses available for people who want to make fitness more than just a hobby.

4. Strength Training

Strength training has always been top on the list, and it still is today. Strength training is the foundation of fitness. It will forever be used by all types of people at all different fitness levels – from athletes to patients rehabilitating an injury. Strength training, which typically uses weight machines or free weights, has been proven to not only increase muscle strength, but it strengthens the joints and bones as well.
For this reason, strength training is a great way to reduce the risk of injury and improve quality of life. Of course, strength training sculpts pretty muscle and increases the metabolism too, but the benefits to strength training are really too long to even list here, so I doubt very seriously you’ll ever see this drop out of the top 10 list.

5. Personal Training

The next big trend on ACSM’s list is personal training. Why? Look at the top trends so far. You don’t see Zumba or Spinning up there. You don’t see the elliptical on the list either. All the top trends include an endless list of exercises, which require instruction (at least, at first).
Past trends, like Zumba, came with a leader to guide you through the workout. Today’s trends are not a specific workout regimen or routine, they are traditional exercises. It’s about going back to the basics—going back to what is proven. While most people know how to do a squat or a sit up, they don’t really know how to put exercises together to be most effective. That’s where personal trainers come in.
A personal trainer not only makes sure you are doing the workout correctly. They put the exercises together in the right order, at the right weight and at the correct pace for you to get the most benefit. Getting personal training shouldn’t be just about getting a good workout, you should also be getting a good education.

6. Exercise and Weight Loss

The final trend I want to share is the trend of making sure you are not just workout out correctly, but eat correctly too. As I said before, consumers have gotten smart. They realize they can’t get the best results with exercise alone. People understand they can throw away an entire workout on a high-calorie latte. So, as a result, they are more apt to search for a program that includes both fitness training and diet support. As I always say, “it’s not enough to be strong in the gym. If you really want results, you need to learn to be strong in the kitchen too.”
So what are the rest of ACSM’s top trends?
Yoga made the No. 7 spot, followed by fitness programs for older adults at No. 8. Right behind programs for seniors was functional training, finishing with group personal training.
Can you believe it? I just named off the top 10 trends of 2015 and there was no fad workout like Zumba, which plummeted to the No. 34 spot on the list of ACSM’s 39 choices. Other trends that dropped on the list was unmonitored fitness facilities (24-hour access gyms), Pilates, water workouts, stability ball training, online training, mixed martial arts, Bowka and, sadly, physician referrals.
It seems we’ve gone in full circle. We’ve danced, twisted, kicked, punched, stepped, peddled, bounced, jumped and jived our way through the last 50 years, but we’ve returned to pure unadulterated exercise—no gimmicks, no trademarks, no pricey fitness devices, no frills.
While there will always be a fun new fad popping up in every gym, they will always come and go—but the tried and true (and less gimmicky) fitness basics seems to be a trend that is here to stay.