Performance Training With Chris

Eat a Rainbow Often. Every meal should include fruits and vegetables because of their fiber and nutrient densities. Typically, every meal plate should include colorful, high-fiber vegetables.

More proof that doctors are over prescribing medications. Since 2001 the American College of Physicians has urged doctors to not prescribe meds for sinus infections yet they continue to do so at an alarming rate. People expect their doctor to “give them something” when they don’t feel 100%. Whether it is a cold or sore back people expect a pill to fix them.

Go within. When I don’t feel 100% I meditate. I had a sore throat the other day and meditated for 20 minutes. Several hours later my sore throat and achy feeling had left my body.

As Reported By CNN:

Study: Most Sinus Infections Not Helped By Antibiotics

• Story Highlights
• Study: Most sinus infections not helped by antibiotics other prescribed meds
• Most in study improved in about two weeks — with real or fake meds
• Expert: Yellowish or greenish mucus doesn’t always indicate a bacterial infection
• American College of Physicians in 2001 urged no antibiotic use for sinusitis

CHICAGO, Illinois (AP) – Just in time for runny nose season, new research suggests routine sinus infections aren’t really helped by antibiotics and other medicine that’s often prescribed.

In the British study, people suffering from facial pain and a runny nose with greenish or yellowish mucus generally improved within about two weeks — whether they took the standard antibiotic amoxicillin, steroid nose spray or fake medicine.

The results, based on patients’ reporting whether their symptoms had improved, echo previous findings in children.

Antibiotics, particularly the penicillin-like drug amoxicillin, are among the most commonly prescribed medicines for sinus infections.

Steroid sprays sometimes are used, but the study found they also were no better than dummy drugs, although they appeared to provide some relief for patients with only minor symptoms.

The study should lead to a “reconsideration of antibiotic use for acute sinusitis. The current view that antibiotics are effective can now be challenged, particularly for the routine cases which physicians treat,” said lead author Dr. Ian Williamson of the University of Southampton in England.

“Physicians can focus on effective remedies that improve symptom control,” which include ibuprofen and other over-the-counter painkillers, Williamson said.

Inhaling steam and squirting salt water into the nose to flush out thick mucus are among other methods that sometimes provide relief, he said.

The study appears in Wednesday’s Journal of the American Medical Association.

Researchers randomly assigned 240 adults to receive one of four treatments: 500 milligrams of amoxicillin three times daily for seven days and 400 units of steroid spray for 10 days; only amoxicillin; only steroid spray; or fake medicine.

Patients on the drugs didn’t get better quicker than those using the placebo.

Sinus infections are diagnosed in about 31 million Americans each year and are among the most common reasons for doctor visits. In the United Kingdom, primary care doctors see 50 or more cases a year, the study authors said.

The infections affect air spaces called sinuses around the nose and in the lower forehead. Inflammation and excess mucus can cause nose congestion, headaches and eye and face pain. Causes include bacteria, viruses, fungal infections and allergies.

Despite a long-held notion, recent studies have found that yellowish or greenish mucus doesn’t always mean the infections are bacterial, said Dr. Vincenza Snow, a Philadelphia, Pennsylvania, internist and director of clinical programs and quality of care at the American College of Physicians.

Moreover, while antibiotics are designed to treat bacteria, these drugs aren’t always very effective at treating bacterial sinus infections because the medicine has a tough time reaching the sinuses, she said.

The U.S. physicians’ group issued guidelines in 2001 advising against using antibiotics for most sinus infections in otherwise healthy people, blaming overuse for contributing to the growing problem of bacteria resistant to drugs.

The group is considering updating the guidelines to say recent evidence reaffirms the drugs “don’t really change the course of the illness,” Snow said.

Dr. Marvin Fried, otolaryngology chairman at Montefiore Medical Center in New York, questioned whether all the patients in the study had true sinus infections. While patients were recruited by family doctors, the results were based on patients’ self-reported symptoms rather than medical exams, he noted.

Still, Fried said, the conclusions are in line with September guidelines from a group of head and neck doctors, whose treatment options included observation without antibiotics for mild sinus infections.

Finally, at least the obesity rates have stabilized.  People are realizing that once they wear out this body their life is over.  Now they need to drop some weight.

As Reported by CBS News:

Obesity Rates Level Off

The US adult obesity rates seem to have levelled off — at least temporarily, reports the Centers for Disease Control and Prevention. A comprehensive survey that includes physical examinations shows about 33% of adult men and 35% of women were obese in 2005-2006. While the new rates were slightly higher than the 31% and 33% reported in the 2003-2004 survey, health officials say the increases are not considered statistically significant. Currently, more than 72 million people in the US are obese.

You better sit down for this one.  Studies show that secondhand smoke is bad for your lungs.  No kidding Sherlock.   What’s next?  A study linking smoking to lung cancer?

As Reported by CBS News/WebMD:

Secondhand Smoke Damages Lungs

Researchers say they now have evidence that long-term exposure to secondhand smoke can cause structural damage in the lungs that is indicative of emphysema. The study, which was presented at the annual meeting of the Radiological Society of North America, used a modified MRI technique to detect lung damage. The test detected signs of early lung damage in 67% of smokers and 27% of nonsmokers with heavy exposure to secondhand smoke. In contrast, only 4% of nonsmokers who had never smoked and had fewer than 10 years of exposure appeared to have signs of early lung damage, researchers say.

This is a great sign.  Finally people are starting to realize that they need to take care of themselves.

As Reported by CBS News/WebMD:

US Adults Adding Fitness to Routines

More US adults are making fitness a habit, according to the Centers for Disease Control and Prevention. The percentage of adults reporting regular exercise or physical activity jumped nearly 9% from 2001 to 2005, the CDC says. The findings come from telephone surveys of more than 205,000 adults in 2001 and more than 356,000 adults in 2005. Participants answered questions about how often and how long they got moderate or vigorous physical activity. Moderate physical activities included walking, biking, and gardening; Vigorous physical activities included running and aerobics. In 2005, nearly half of the men — 49.7% — and almost as many women — 46.7% — met those benchmarks.

By Raphael Calzadilla, B. A., CPT, ACE
eDiets Chief Fitness Pro
“Imagination is more important than knowledge.”
– Albert Einstein Sometimes when we’re working long hours or jammed with extra responsibilities, we tend to forgo our workouts until things calm down. Instead of bailing on your exercise plan, I recommend following Einstein’s suggestion — use some imagination.

You might want to add one per day or a few per week. Try not to look at it as, “this isn’t enough.” Instead, focus on the cumulative effect. Meaning, if you perform even just one of these activities per day, that’s 700 calories burned in a week and 2,800 burned in a month. That will make a difference.

Here’s my top 20 in no particular order. Have fun!

1. Vacuuming — 25 minutes of vacuuming around your home will burn just about 100 calories.

2. Gardening — Like to garden? It’s the digging and raking that will reap the most fitness benefits. These are the bigger calorie burners when it comes to gardening. In fact, you can burn up to 100 in just 15 minutes with these movements.

3. Walking — The easiest and one of the most natural movements known to human beings. Fifteen minutes of brisk walking will burn approximately 100 calories. A brisk daily walk at lunch time or after work will make a difference.

4. Jogging in place — Need a quick pick me up before work? Jog in place for 12 minutes and burn a little more than 100 calories.

5. Dancing — 20 minutes of dancing at a moderate pace will burn 100 calories. C’mon, you know you love to do it, so have some fun with it.

6. Ironing clothes — If you have to do it for the whole family you might as well know the calories you’re burning. Just a bit more than 100 calories in 25 minutes.

7. Badminton — A casual, noncompetitive, 20-minute game of badminton will get you to the mark, and it’s a lot of fun.

8. Housework — Vigorous housework for 20 minutes will burn a little more than 100 calories. You have to do it, so why not make it count?

9. Volleyball — Twelve minutes of volleyball is all it takes to reach our magic number. Not a bad way to burn some calories while on the beach.

10. Biking — How about a light bike ride? A light intensity of approximately 10 mph will burn more than 100 calories in just 40 minutes.

11. Golfing — Just 20 minutes of golf will burn 100 calories.

12. Swimming — I’m not referring to swimming laps or training for the Olympics. Just a 15-minute leisurely swim will get us to our goal.

13. High-impact aerobics — You might wonder why I would include this. It’s not like you’re going to aerobic class for 10 minutes. However, if you’re pressed for time or working long hours, invest in a fun aerobic videotape and use it for 10 minutes (after a warm-up) each day. That’s close to 120 calories in just 10 minutes.

14. Car waxing — Forget the car wash. Do it yourself on a nice day. Just 20 minutes of waxing your car will burn more than 100 calories.

15. Frisbee — A fun 30-minute Frisbee toss with your kids or a friend will burn up our needed calories, and it’s a bit more pleasurable than a boring jaunt on the treadmill.

16. Take the stairs — If you work in an office building, take the stairs instead of the elevator. Approximately 20 minutes will burn about 100 calories. You don’t have to do it all at one time. Just make sure to spread it out during the day.

17. Pushing baby stroller — Pushing a stroller burns approximately 60 calories in 20 minutes. No problem, two nice and easy 20-minute strolls per day will get the job done without even breaking a sweat.

18. Mowing the lawn (self-propelled mower) — 25 minutes and you’ve burned about 100 calories. Just like cleaning, it needs to be done so put a little oomph into it.

19. Painting — Need to paint a room in your home or apartment? You can burn approximately 100 calories with 20 minutes of painting. Plus, you get a better-looking room at the same time.

20. Weight training — 15 minutes of vigorous weight training will burn approximately 100 calories. You don’t have to workout forever. Just three 15 to 20 minute sessions per week will keep your bones strong, muscles tight — and you’ll keep burning calories after your workout.

Now go burn some calories, but check with your doctor before starting this or any exercise program.

*All counts are based on a 150-pound individual.

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.