Weight Debate

Myth… Lifting weights is not good to do if you want to lose weight, because it makes you “bulk up.”

The Fact is… Lifting weights or doing strengthening activities like crunches and push-ups on a regular basis can actually help you maintain or lose weight!! These activities can help you build muscle, and muscle burns more calories than body fat, even when you are sitting still!!

Doing strengthening activities 2 or 3 days a week will not “bulk you up.” You can do push-ups or sit-ups, lift weights, use large rubber bands (resistance bands), or do household or garden tasks that make you lift or dig. Only intense strength training, combined with a certain genetic background, can build very large muscles.

Strength training also helps keep your bones strong while building muscle. Bone strengthening activity is physical activity primarily designed to increase the strength of specific sites in your bones that make up the skeletal system. Bone strengthening activities produce an impact or tension force on your bones that promotes bone growth and strength. Lifting weights, running, and jumping rope are some examples of bone strengthening activities.

Muscle is denser and therefore takes up a smaller amount of space per pound than fat. Some scientists estimate that the “space” that one pound of muscle occupies is about 22 percent less than one pound of fat!

Will You Gain Weight when Strength Training if You Don’t Diet?
Unless you increase the amount of calories you are eating, it is very unlikely that you will gain weight or become bulky. The reason: one pound equals one pound regardless of whether the pound is fat, muscle, or some other substance like butter or steel.

If you begin strength training and continue to eat the same number of calories, you may lose some weight because you’re burning additional calories while exercising.

The important thing about strength training is the change in body composition. You will gain muscle and most likely decrease body fat even if your body weight stays the same. Usually, people might drop a size or two after they have been strength training for a couple of months. That’s because their body shape has changed for the better.

If your goal in starting strength training is to gain weight, it is recommend that you increase the number of calories you are consuming. Try adding a vegetable, an extra fruit, low fat dairy and/or whole grain serving to your daily diet.

Assessment of weight and health risks involves using 3 key measures:

1. Body Mass Index (BMI)
BMI is a number calculated from a person’s weight and height to help you estimate body fat. BMI is a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as high blood pressure, heart disease, type 2 diabetes, breathing problems, gallstones, and certain cancers.

BMI can be used for most men and women, but it does have some limits, such as:

• It may overestimate body fat in athletes and others who have a muscular build.
• It may underestimate body fat in older persons and others who have lost muscle.

Use the BMI calculator below to estimate your body fat. The BMI score means the following:
Underweight - Below 18.5
Normal - 18.5 – 24.9
Overweight - 25.0 – 29.9
Obesity - 30.0 and Above

2. Waist Circumference
Measuring your waist circumference helps screen for possible health risks that come with overweight and obesity.

If most of your fat is around your waist rather than at your hips, you are at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men. To correctly measure your waist, stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out.

3. Risk Factors for Diseases and Conditions Associated With Obesity
Along with being overweight or obese, the following conditions will put you at greater risk for heart disease and other conditions:

• High blood pressure (hypertension)
• High LDL cholesterol (“bad” cholesterol)
• Low HDL cholesterol (“good” cholesterol)
• High triglycerides
• High blood glucose (sugar)
• Family history of premature heart disease
• Physical inactivity
• Cigarette smoking

For people who are considered obese (BMI greater than or equal to 30) or those who are overweight (BMI of 25 to 29.9) and have two or more risk factors, it is recommended that you lose weight.

The more fat you have around your waist, you increase your risk of:

• Heart disease
• Stroke
• Type 2 diabetes
• Some types of cancer
• Low levels of the good cholesterol – high-density lipoprotein (HDL)
• Insulin resistance
• High triglycerides
• Metabolic syndrome
• Sleep apnea

For those who are overweight, but do not have a high waist measurement, and have fewer than two risk factors may need to prevent further weight gain rather than lose weight.

Talk to your doctor to see if you are at an increased risk of developing diseases associated with obesity and whether you should lose weight. Your doctor will evaluate your BMI, waist measurement, and other risk factors for heart disease.

The good news is… even a small weight loss, between 5 and 10 percent of your current weight, will help lower your risk of developing diseases associated with obesity.

Physical Activity
Jumping rope is for all ages!! Jumping rope is one of the best overall cardiovascular workouts you can do.

Parts of the body worked when you jump rope:

• Works your upper legs and lower legs
• Strengthens your upper arms
• Strengthens your shoulders
• Strengthens your back
• Strengthens your chest
• Strengthens your abs
• Strengthens your glutes
• Strengthens your heart and lungs

Jumping rope is a great calorie burning exercise. According to the National Institutes of Health, jumping rope for 15 minutes can burn approximately 150 calories!! That’s like running 1 and 1/2 miles in 15 minutes (10 minutes/mile). The faster you jump rope, the more calories you burn.

Jumping rope is a low impact movement that exerts less stress on your joints than jogging or running. Since both of your feet hit the ground at the same time, your calf muscles absorb most of the impact. This takes the stress off your joints.

Not all jump ropes are made of rope. Jump ropes come in cloth which is regular rope, or speed which is skinny cord, or beaded which is plastic beads that clack when the beads hit the ground. Jump ropes can even be electric!!

Play it Safe
Be careful… avoid spills by setting the right length for your jump rope. If the jump rope doesn’t touch the floor, it’s too short. If the jump rope hits the floor in front of your feet, it’s too long. To find out what the right length is for you do this:

• Stand on the center of the rope.
• Pull the handles up so they fit right under your arms.
• When you jump over the rope, the rope should just brush the floor under your feet.

Jumping rope is a great aerobic workout, a great way to help build strong bones, and is also a competitive sport. Jumpers of all ages can compete nationally in categories such as freestyle, speed, single rope, and double dutch, which is where two ropes are turned like an egg beater by two turners, while one or two people jump within the moving ropes.

Every year, schools across the country participate in Jump Rope for Heart (JRFH). Jump Rope for Heart is an activity to raise money to stop heart disease and stroke. JRFH has donated more than $327 million to the American Heart Association! The 2001 11 years old and under national champ jumped 304 times in one minute. That’s pretty fast!

Great Tips:

• Buy a good quality jump rope, a speed vinyl rope that has ball bearings, about 10 to 20 dollars.
• Choose a wood or padded floor as your workout area to lower impact.
• Wear cross-training shoes.
• Keep your elbows in, your forearms out, feet together, and use your wrists to turn the jump rope.
• Jump only high enough to clear the rope and land on the balls of your feet.

Do you still believe that stress causes ulcers? Well, about 20 years ago, Australian scientists Barry Marshall, MD, and Robin Warren, MD, discovered that stomach ulcers were caused by an infection with the bacterium Helicobacter pylori (H. pylori), and could be cured in about two weeks with antibiotics!!

This discovery was one of the most significant medical breakthroughs of the late 20th century and the researchers were awarded the 2005 Nobel Prize in Medicine.

About 90 percent of ulcers are caused by an infection with H. pylori, but misperceptions continue to dominate beliefs about the cause of ulcers. Many people continue to suffer unnecessarily while trying to manage chronic gastric discomfort with over-the-counter antacids, believing the cause to be stress or spicy food.

The photograph on the right is stomach tissue infected with H. pylori as seen through a microscope. In the micrograph, silver stained H. pylori bacteria appear as tiny black dots and lines.

Ulcers are not caused by stress, spicy foods, or a rich diet, but… stress and some foods might irritate an ulcer that is already there.

H. pylori is a spiral-shaped (like a corkscrew) bacterium that is able to grow in the human stomach. Usually, the acidic stomach environment prevents the survival of viruses, bacteria, and other microorganisms, but H. pylori has evolved to be uniquely suited to thrive in the harsh stomach environment. H. pylori bacteria secrete urease, a special enzyme that converts urea to ammonia. Ammonia reduces the acidity of the stomach, making it a more hospitable home for H. pylori.

The bacterium causes peptic ulcers by damaging the mucous coating that protects the stomach and duodenum (the beginning of the small intestine). Damage to the mucous coating allows powerful stomach acid to get through to the sensitive lining beneath. Together, the stomach acid and H. pylori irritate the lining of the stomach or duodenum and cause an ulcer.

People of any age can get an ulcer. The most common ulcer symptom is a burning pain in the stomach.

If you have persistent stomach distress, skip the antacid and see your doctor instead. Your doctor can administer tests to properly diagnose and treat the symptoms and cause. Eliminating H. pylori infections with antibiotics means that your ulcer can be cured for good.

Yoga is a great activity for anyone. In the United States, yoga is practiced by an estimated 16 million people.

The most commonly practiced yoga in the United States and Europe is Hatha yoga. Hatha yoga emphasizes postures (asanas) and breathing exercises (pranayama). Some of the major styles of hatha yoga include Iyengar, Ashtanga, Vini, Kundalini, and Bikram yoga.

People use yoga for a variety of health conditions and to achieve fitness and relaxation.

Yoga has been around for more than 5,000 years.

The word yoga comes from the Sanskrit word yuj and means yoke or unite – to bring together your body, mind, and spirit.

Yoga was originally developed as a method of discipline and attitude to help people reach spiritual enlightenment.

Many yoga poses are based on animals and the different postures they do in nature.

The various styles of yoga that people use for health purposes typically combine:

• Physical postures
• Breathing exercises
• Stretches
• Meditation – a conscious mental process using certain techniques – such as focusing attention or maintaining a specific posture – to suspend the stream of thoughts and relax the body and mind.
• Relaxation

Yoga is a full body workout, helping to check any imbalance in your muscles.

Yoga strengthens, tones, and stretches your muscles, helping to increase your flexibility, making it less likely for you to get injured.

Yoga increases your ability to focus and concentrate.

Yoga leads to improved physical fitness.

Yoga is used in combination with other treatment for depression, anxiety, and stress related disorders.

Yoga is safe for pregnant women, as long as they approach the activity with reasonable caution and moderation.

It is important to make sure your muscles are warmed up before you begin a yoga routine. Never force your body into a posture or try to go beyond your limits, you could strain your muscles.

Veterans with chronic low back pain who took part in at least eight weekly yoga classes reported a significant reduction in pain. They also reported improvements in mood, energy and quality of life. The more classes they attended, the greater the gains. This data was based on survey feedback from 33 men and women, average age 55, who had back pain for at least six months before starting yoga. This VA study has confirmed that yoga can relieve low back pain and provide other health benefits. (Nov/Dec 2008 issue of VA Research Currents)

Those interested in practicing yoga should consult their physician first and make sure they work with a qualified instructor. Tell your doctor about any complementary and alternative practices you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.

People with certain medical conditions should not use some yoga practices, and should avoid some inverted poses. Some examples are people with:

• Disc disease of the spine
• Extremely high or low blood pressure
• Glaucoma
• Retinal detachment
• Fragile or atherosclerotic arteries
• A risk of blood clots
• Ear problems
• Severe osteoporosis
• Cervical spondylitis

Summer has arrived, and so have the mosquitoes. Not only are mosquitoes a nuisance, they can cause disease in humans and animals. The most common mosquito-borne illness in the United States is the West Nile virus. The West Nile virus has affected all areas of the continental U.S., but areas of the West and South have been especially hit hard in recent years. Most cases occur from July through September.

West Nile virus that can cause serious, life-altering, and even fatal disease.

To help prevent West Nile virus infection, use insect repellent on exposed skin. Bug repellent makes it harder for mosquitoes and ticks to find you.

If the weather permits, wear long sleeves, long pants, and socks when outdoors. Mosquitoes may bite through thin clothing, so spraying clothes with repellent containing permethrin or another EPA-registered repellent will give extra protection. Use a permethrin spray on your shoes, and camping gear too. Don’t apply repellents containing permethrin directly to your skin, and don’t spray repellent on your skin under your clothing.

• Don’t use repellent on babies under 2 months old.
• Don’t spray repellent directly on your face. Instead, use your hands to carefully rub it on your face.
• Use a bug spray with 10 to 30 percent DEET. Check the label.
• You can also look for repellents with picaridin or oil of lemon eucalyptus.
• Insect repellent can help keep the bugs off of you when you are gardening.

Some Other Common Mosquito-borne Viruses

• Malaria
• Dengue Fever
• Eastern equine encephalitis (EEE)
• La Crosse encephalitis (LAC)
• Rift Valley Fever
• Yellow Fever

Keep Mosquitoes From Laying Eggs Near You
Mosquitoes need water to breed and grow. It doesn’t take much water and it doesn’t take much time. Almost anything that will hold water for one week or more can produce mosquitoes. Many places around your home may be causing mosquito problems. Get rid of places where water collects and mosquitoes won’t have a chance! Some examples are:

• Empty standing water from flower pots, buckets, barrels, and tires.
• Change the water in pet dishes and replace the water in bird baths weekly.
• Drill holes in tire swings so water drains out.
• Empty children’s wading pools and store on their side after use.

Drain standing water around your home and make sure screens on windows and doors are in good shape. Don’t forget to check the yard for containers that may collect water from rain or sprinklers and dump them out.

Your child may already be meeting the Physical Activity Guidelines for Americans. Many physical activities fall under 2 or 3 different categories, making it possible for your child to do each type of activity in one day. Regular physical activity in children and adolescents promotes health and fitness!!

Compared to those who are inactive, physically active youth have better overall health: read more »

People who have purchased Que She should stop taking the product immediately and consult a health care professional.

The U.S. Food and Drug Administration (FDA) warned that Que She, marketed as an herbal weight loss supplement, contains unlisted and active pharmaceutical ingredients that could harm consumers, especially those with cardiovascular conditions. These active pharmaceutical ingredients also may interact with other medications and result in a serious adverse event.

Que She capsules are widely sold on Internet sites as weight loss supplement.
Que She, advertised as “Slimming Factor Capsule” and as “an all-natural blend of Chinese herbs,” has been widely distributed on Internet sites such as the Bouncing Bear Botanicals website, and at retail outlets, including Sacred Journey in Lawrence, Kansas.

An FDA analysis of Que She found that it contains:

• Fenfluramine – a stimulant drug withdrawn from the U.S. market in 1997 after studies demonstrated that it caused serious heart valve damage.
• Propranolol– a prescription beta blocker drug that can pose a risk to people with bronchial asthma and certain heart conditions.
• Sibutramine – a controlled substance and prescription weight loss drug, sibutramine was the subject of a recent study whose preliminary findings showed an association between sibutramine use and increased risk of heart attack and stroke in patients who have a history of heart disease.
• Ephedrine – a stimulant drug that is legally marketed over-the-counter for temporary relief of asthma but can pose a risk to people with certain cardiovascular conditions.

Source from www.fda.gov
FDA Public Health Alert
July 8, 2010

Health effects of tea have been recognized since ancient times. For many centuries, green tea has been consumed and used medicinally in India, China, Japan and other Asian countries.

All types of tea – green, black, and oolong – are produced from the Camellia sinensis plant using different methods. The difference among them is how they are processed. The type of tea produced depends on the length of fermentation of the leaves – green tea is not fermented, black tea is nearly completely fermented, while Oolong tea is partially fermented. Fresh leaves from the Camellia sinensis plant are steamed to produce green tea.

Green tea and green tea extracts, such as its component epigallocatechin-3-gallate (EGCG), a polyphenolic compound from green tea, have been used to prevent and treat a variety of cancers, including breast, stomach, and skin cancers.

Green tea and green tea extracts have also been used for improving mental alertness, aiding in weight loss, lowering cholesterol levels, and protecting skin from sun damage.

Green tea is usually brewed and drunk as a beverage. Green tea extracts can be taken in capsules and are sometimes used in skin products.

Santosh Katiyar, PhD, MS
After studying the topic for 16 years, VA (Veterans Affairs) scientist Santosh Katiyar, PhD, MS, is convinced that green tea, because of its rich polyphenol content, is among the most potent tumor-inhibitors that nature provides.

Katiyar reviewed the latest biomedical findings on green tea and skin cancer, including those from his own animal studies at the Birmingham VA and University of Alabama. He outlined five mechanisms through which green tea’s most prevalent and active polyphenol – a robust antioxidant called epigallocatechin-3-gallate, or EGCG – appears to protect the skin from ultraviolet (UV) radiation and prevent tumor formation.

“The polyphenols in green tea have strong antioxidant and anti-inflammatory properties,” said Katiyar, “but more importantly, they enhance the production of interleukin-12, which has a role in DNA repair. If green tea polyphenols can repair DNA, then they can prevent skin cancer.”

Preparing the perfect cup
Santosh Katiyar is a native of India who became a U.S. citizen in the 1990s. He drinks two cups a day of green tea. He says people with fairer skin, who are at higher risk for skin cancer, may need to drink up to six cups per day to derive benefit.

For the perfect cup of tea, he advises that people boil water, remove it from the heat, and then steep the leaves, covered, for four or five minutes. “In that time, most of the polyphenols will dissolve in the warm water. If you boil it with the leaves in it, the polyphenols may get oxidized and polymerized and reduce their activity.”

Santosh Katiyar, who has been funded by VA as well as the National Center for Complimentary and Alternative Medicine and National Cancer Institute, believes military personnel may be at special risk for skin cancer, given their increased exposure to sunlight. That is part of what motivated him to join VA in 2003 and conduct research on behalf of veterans. More than a decade earlier, his initial passion for exploring natural cancer therapies had centered on quite a different population: mothers.

“I lost my mother to breast cancer,” Katiyar said. “I had done my PhD in nutrition, and I realized that my parents had devoted a lot of time and energy to my education. Yet, I could not help my mother. So I resolved to do something to help all the other mothers who are still here. I decided I would work on cancer – how it can be prevented, particularly by dietary supplements and nutrients.”

U.S. Food and Drug Administration (FDA)
These and other lab results may be compelling, but as far as the U.S. Food and Drug Administration is concerned, the jury is still out, pending stronger clinical evidence. A 2005 statement appearing on the FDA website asserts, “Existing evidence does not support qualified health claims for green tea consumption and a reduced risk of prostate, breast, or any other type of cancer.”

Side Effects and Cautions for Some People

• Green tea is safe for most adults when used in moderate amounts.
• There have been some case reports of liver problems in people taking concentrated green tea extracts. This problem does not seem to be connected with green tea infusions or beverages. Although these cases are very rare and the evidence is not definitive, experts suggest that concentrated green tea extracts be taken with food, and that people should discontinue use and consult a doctor if they have a liver disorder or develop symptoms of liver trouble, such as abdominal pain, dark urine, or jaundice.
• Green tea and green tea extracts contain caffeine. Caffeine can cause insomnia, anxiety, irritability, upset stomach, nausea, diarrhea, or frequent urination in some people.
• Green tea contains small amounts of vitamin K, which can make anticoagulant drugs, such as warfarin, less effective.

Tell your doctor about any complementary and alternative practices you use, and a full picture of what you do to manage your health. This will help ensure coordinated and safe care.

Source: nccam.nih.gov November 2008 and www.research.va.gov Oct 2009