Don't Make Your Kids Junk Food Junkies

Junk food diet 'makes children badly behaved'
by Jenny Hope
Bad diet: Junk food damages children's brains, say scientists
Diets high in processed foods are causing bad behaviour and learning difficulties in children, scientists have warned.
They claim junk food stops the brain working properly, leading to underachievement and a host of disorders.
Such foods not only lack the vitamins, minerals and essential fatty acids that boost brain power but actually reduce the body's uptake of nutrients that improve concentration, a study has found.
Thousands of children given medication to combat attention deficit disorder might be better off simply improving their diet, according to the research.
The Oxford University study showed that giving children essential fats found in fish and nuts could improve their brain power.
Their ability to learn was increased and their behaviour dramatically improved by supplementing their diets with such fats.
Startling results
Startling results in children who were underachieving and in some cases being disruptive were recorded after just three months.
The study involved more than 100 British children battling with physical co-ordination problems.
They were given daily supplements rich in omega-3 essential fats that are vital for brain development but have been reduced in the national diet over the last couple of decades.
In the study, around 40 per cent of children given omega-3 supplements made dramatic improvements in reading and spelling.
There was also a significant improvement in concentration and behaviour, according to a report in this month's issue of the American journal Pediatrics.
Researchers were led by Dr Alexandra Richardson, from Oxford University's department of physiology.
"What we've shown is that you can improve behaviour and learning with these oils," she said.
"Food affects behaviour. To ignore the role of nutrition is indefensible. If you paid attention to diet you could really make a difference."
Patrick Holford, who runs the Brain Bio Centre which tackles mental health problems through nutrition, said: "We're seeing outrageous imbalances in brain chemistry caused by the kinds of foods that sadly millions of kids are eating, and no one's doing anything about it.
"These kids are digging their own graves with a knife and fork. We know some fats found in processed and fried foods should be avoided.
"However, there are other fats that are essential and a deficiency can negatively impact on a child's behaviour."
The study involved 117 children aged five to 12 in schools in County Durham.
The children were of normal ability but underachieving and suspected of having dyspraxia, a condition that affects co-ordination. It is thought to affect at least 5 per cent of British pupils.
Even greater numbers have learning and behavioural disorders such as dyslexia and attention deficit hyperactivity disorder. Half the children were given omega-3 essential fats capsules for three months, while the remainder were given "dummy" treatment with capsules of olive oil.
Making progress
Those on omega-3s made up to ten months' progress in reading in three months, compared with those taking olive oil who made normal progress.
When the children swapped treatments, there was a similar jump forward for those transferred to omega-3s for the second three-month period.
After three months on the supplements, half showed such improvement they were no longer classified as having problems.
In some cases, children improved their reading age by up to four years.
Dr Richardson, who is also co-director of the Food and Behaviour Research charity, said unhealthy dietary fats can actually displace the healthy fats in the brain.
Known as trans fats, they are mostly found in processed foods such as crisps, biscuits and cakes.
Many teenagers get 40 per cent of their calories from fat.
The researchers are worried that such poor diets could permanently damage brain development.
source: internet newspaper The Daily Mail

Understanding Carbohydrates

The Truth About Carbohydrates
Not all Carbs are Created Equal
By Becky Hand, Licensed & Registered Dietitian

It’s true. A carbohydrate-rich diet can inflate appetite and girth. Low-carb diets do promote short-term weight loss, but are accompanied by some severe dangers. So what should you do? The truth is, you can have your carbs and eat them too—you just have to know how to choose them. The Truth about Carbohydrates
Carbohydrates are the body's ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy.
Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup.
The body converts digestible (non-fiber) carbohydrates into glucose, which our cells use as fuel. Some carbs (simple) break down quickly into glucose while others (complex) are slowly broken down and enter the bloodstream more gradually.
During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the glucose enter the body’s cells. Some glucose is stored as glycogen in the liver and muscles for future use, like fueling a workout. If there is extra glucose, the body will store it as fat. All carbohydrates are not created equal. There are basically three types of carbohydrates:
Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly. Recent research has shown that certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.
Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. They are structurally more complex and take longer to be broken down and digested. Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health.
Indigestible carbohydrates are also called fiber. The body is unable to breakdown fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in many other ways. Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth.
Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple carbohydrates and little if any nutrients.
Fruits contain primarily simple carbohydrate but also valuable vitamins, minerals, fiber, and water.
Vegetables contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water.
Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein.
Milk products contain simple carbohydrates along with protein, calcium and other nutrients.
Grain products contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amounts vary depending on the type of grain used and the amount of processing. Selecting whole grain options whenever possible is recommended. What You Should Know About Low-Carbohydrate DietsFollowing an extremely low-carbohydrate diet is disastrous, dangerous, and above all—boring! Carbohydrates are NOT the enemy. Including the appropriate amounts and types of carbohydrate-rich foods in your diet is essential for long-term health and weight loss/maintenance. The Body’s Immediate Reaction to Very Low Carbohydrate Diets When there is a severe deficit of carbohydrates, the body has several immediate reactions:
With no glucose available for energy, the body starts using protein from food for energy. Therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance.
When carbohydrates are lacking, the body cannot burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state. Ketosis does cause a decrease in appetite because it's one of the body's protection mechanisms. It's an advantage to someone in a famine (which the body thinks it's experiencing) to lack an appetite because the search for food would be a waste of time and additional energy.
Due to the lack of energy and the accumulation of ketones, low-carb diets are often accompanied by nausea, headaches, dizziness, fatigue, bad breath, and dehydration.
Because of dehydration and a lack of fiber, constipation can result.
Exercise and fitness performance is reduced on a low-carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine. The Long-Term Effects of Low Carbohydrate Diets When you severely restrict carbohydrates, your consumption of protein and fat increases, which has several long-term effects:
The risk of many cancers increases when fruits, vegetables, whole grain products, and beans are eliminated from the diet.
Protein foods are also high in purines, which are broken down into uric acid. Elevated levels of uric acid in the blood may lead to needle-like uric acid crystals in joints, causing gout.
Kidney stones are more likely to form on high protein, ketosis-producing diets.
Over time, high protein diets can cause a loss of calcium and lead to osteoporosis.
The risk of heart disease is greatly increased on a low-carb diet that is high in protein, cholesterol, fat, and saturated fat. A temporary reduction in cholesterol levels may be experienced, but this is common with any weight loss.

The Million Dollar QuestionHow do you include carbohydrates in you diet in a safe, effective, and controlled way? The “Please KISS Me” (Please Keep It So Simple for Me) plan for carbohydrate control is a wonderful tool that only contains 3 simple rules:

RULE 1: Include the following in your diet:
Fruits: 2-4 servings daily, Vegetables: 3-5 servings daily, Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily, Legumes, beans and peas: 1-2 servings daily, Low-fat and non-fat dairy products: 3 servings daily

RULE 2: Limit the following to less than 2 servings daily:
Fruit Juice, Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal), White rice, French fries, Fried vegetables

RULE 3: Eliminate the following from your diet or eat only on occasion:
Sugary desserts, cookies, cakes, pies, candies, Doughnuts and pastries, Chips, cola and carbonated beverages, Sugar, honey, syrup, jam, jelly, molasses

That’s it! A simple, effective carbohydrate-controlling plan that allows you to reap the countless benefits of complex carbohydrates and fiber while enhancing your health and maintaining a healthy weight. The long term result will be a healthy you!

source: http://www.sparkpeople.com/

Nutrition Tips: Kids Nutrition

The 20 Best Snacks for Kids
By Jacqueline Plant and Fraya Berg

Toss the junk food! Our nutritious munchies taste so great, your child will never guess they're good for him.

1.Peanut Butter This versatile childhood favorite's got plenty of protein and fiber. For a change, try making silly PB&J sandwiches: Instead of bread, use toasted mini waffles or rice cakes.
2.Sweet-Potato Chips Sweet spuds are one of the most nutritious vegetables around: They're packed with vitamin A and are a good source of B6, C, and folate. These simple, delicious chips are a great alternative to the greasy, store-bought variety.
3.Healthy Baked Treats Your child will never guess you're sneaking fruits or vegetables into her diet when you bake them into yummy muffins or breads. Banana bread, zucchini muffins, and carrot bars are a few of our favorites for kids. Our tasty Carrot-Cake Bars contain beta-carotene from the carrots and vitamin C from the pineapple.
4.Whole-grain cereal A bowl of enriched whole-grain cereal with milk and fruit is power-packed with vitamins, calcium, and fiber. Cheerios are a classic, but another brand we like is Barbara's Bakery Multigrain Shredded Spoonfuls.
5.Cheese The protein in this versatile snack keeps energy levels high until dinnertime. We like to stick salt-free pretzel sticks into cubes of low-fat cheese to make "satellite snacks," but you can also make cheese more interesting to kids by melting some on an English-muffin half, serving it with whole-wheat crackers, or cutting a face in a slice of American cheese.
6.Eggs One egg provides a 4-year-old with almost one third of her protein requirements for the day. Keep a bunch hardboiled in the fridge (they last for seven days), or scramble an egg and roll it up in a flour tortilla. Our fun, hard-cooked creation, decorated with FooDoodler food-coloring markers, makes a jazzy addition to an after-school snack pack.
7.Yogurt Low-fat yogurt is an excellent source of calcium, and children love it dressed up. To keep sugar content to a minimum, buy plain yogurt and mix it with your child's favorite fruit preserves, a pinch of colored sprinkles, or a bit of honey and some granola.
8.Quesadillas Cheesy quesadillas are a calcium-rich snack that's got protein as well. You can mix anything with the cheese: chopped vegetables, leftover cooked chicken, or even shrimp. Try our Quesadilla Twisters, which are easy to make and fun for kids to hold. Between the folate in the corn, the lycopene in the tomato, and the iron in the spinach, this snack really packs a nutritional punch.
9.Hummus Made from pureed chickpeas, hummus is an excellent dip for kids. It's got an appealing nutty flavor, is thick enough not to be messy, and contains folate, vitamin B6, and iron. Serve our easy-to-make hummus with cut-up vegetables, pita triangles, or salt-free crackers.
10.Pears Rich in fiber and available year-round, pears come in many delicious varieties. Pack one in your child's lunch box, or try slicing it for an after-school snack. Or serve up equally nutritious canned pears, which is what we used for our fun Pear Pinwheels.
11.Noodles Pasta is a fabulous source of complex carbohydrates. Pick some in your child's favorite shape, and cook up a batch to keep in the refrigerator. At snacktime, microwave a half-cup serving tossed with veggies or cooked chicken and jarred tomato sauce.
12.Smoothies Kids go crazy over these delicious, sippable treats, and they're packed with nutrients. Use nonfat vanilla yogurt, orange juice, and a banana as the smoothie's base, then experiment with a combination of cut-up fresh or frozen fruit. It's a great way to sneak two or three servings of fruit into your child's diet. Our favorite smoothie adds an extra dose of fiber, a nutrient that many kids don't get enough of.
13.Snack Mix Toss together a healthy combo of nuts, pretzels, whole-grain cereal, banana chips, and popcorn for a handy, portable snack. Nuts contain must-have minerals like magnesium, iron, and zinc. Try our kid-friendly Nuts and Bolts, or make up one of your own!
Ovaltine Milk mixed up with caffeine-free Ovaltine (available in chocolate or malt) is a filling, protein-rich snack that provides a child with 40 percent of the RDA for calcium, 80 percent of her daily vitamin D, and more than 50 percent of her daily B vitamins.

14.Ovaltine Milk mixed up with caffeine-free Ovaltine (available in chocolate or malt) is a filling, protein-rich snack that provides a child with 40 percent of the RDA for calcium, 80 percent of her daily vitamin D, and more than 50 percent of her daily B vitamins.
15.Low-Fat Ham It tastes just as good as regular ham, but the low-fat version is much healthier and a great way to boost your child's protein intake. Roll up a slice on its own or with a piece of cheese, make crustless ham-sandwich "hors d'oeuvres," or try our Peekaboo Muffins with diced ham and shredded cheese baked inside.

Our 5 Favorite Convenience Snacks
1.Kettle Valley Real Fruit Snack:This all-natural dried-fruit bar provides lots of vitamin C. 2.General Mills Chex Morning Mix:This low-fat, vitamin-fortified snack comes in handy single servings.
3.Polly-O Pizza Diparellas: Healthy cheese sticks come with a fun tomato dipping sauce.
4.Glenny's Soy Veggie Snack: These seasoned puffs are a good source of soy protein.
5.Rag?ress: These microwavable single-serving containers of pasta and sauce are low in fat

Related Links:
Sweet-Potato Chips, Carrot-Cake Bars, Quesadilla Twisters, easy-to-make hummus, Pear Pinwheels, favorite smoothie, Nuts and Bolts, Peekaboo Muffins

source:parents.com

Training Tips:Running Shoes

Beginners Guide to Running Shoes
With nearly every shoe claiming to be a running shoe. How do you get past the sales patter and find the right shoe for you. Here is the beginners guide to running shoes.

Why buy running shoes
Not all training shoes are the same. Most are designed with a sideways or lateral motion in mind. Tennis, basketball, squash all have heavy lateral motion and their shoes are sturdy in this respect. Most training shoes tend to be built this way.
Running requires little lateral motion and is designed with a different impact in mind. As the running shoe is practically the only equipment a runner needs it is important to choose the right one.

There are 3 types of foot
For running and running shoes it is important to know which type of foot you have.

There are 3 basic types:
1. low arched (flat foot)
2. middle arched (neutral / normal)
3. high arched
Take a look at the side of your foot with the arch facing upwards. If the arch finishes higher than the height of the toes the you have a high arched foot, if it's a similar height you have a normal, middle arched foot and if it's lower you have a low arched or flat foot

Low arch running shoes
A low arched foot when running will tend to make the heel strike the ground too far on the outside. The weight then transfers along the foot and the foot rotates back, but too excessively. Due to this feature when running a low arched foot will require motion control running shoes.Motion control running shoes are designed to help prevent the excessive inward rotation as the weight travels along the foot (overpronation). This helps the runner as overpronation is a major cause of injury in this foot type.The shoe controls the motion better by being more rigid. It does this in a couple of ways. This includes having a medial post in the sole making the shoe less likely to twist. The shoes will also be slightly bulkier and heavier and this also helps prevent excessive rotation

Middle arch running shoes
A middle arched foot when running will have a normal action. The foot will land slightly on the outside of the heel. As the weight is transferred along the foot it will roll slightly inward towards the ball. This helps absorb shock. As such the middle arched foot will require stability running shoes.Stability running shoes will have elements of all types of running shoe in them but to a lesser degree. Some motion control and cushioning is still required and this helps keep injuries to a minimum.Despite this being a normal foot type a specialist running shoe is still needed. The purpose built shoe will last longer when used running than a lateral motion shoe.

High arch running shoes
A high arched foot tends to land closer to the middle of the heel when running. As the weight transfers along the foot there is little rotation. This is not a good action as there is minimal shock absorption. For this reason a high arched foot will require cushioned running shoes.Cushioned running shoes as the name suggests offer more cushioning for the foot compared to others. The shoe will encourage foot rotation that the high arched runner lacks. This greater rotation combined with the cushioning offers superior shock absorption which is needed in this foot type.A high arched foot may require an additional orthotic insole if running is causing injuries. The cushioned shoes also tend to be more flexible and may suit the middle arched runner if their running action is rigid.

Trying on new running shoes
A specialist running store is by far the best recommendation for your purchase. Here are a few tips to keep in mind:
1. Shop later in the day as you're feet get slightly bigger during the day.
2. Check your old running shoes to see where they're worn and remember their type as a guide to future requirements.
3. Check the size of both feet and go for the larger size.
4. Take your time and try some different shoes on to see which feel better.
5. When the shoe is on check there is enough room to move your toes.
6. Allow a thumb width space after the big toe.
Ask the assistant if you can have a quick run in them to test them out (some will let you).

Running shoes overall
Running shoes will generally last around 800-1000 km. An expensive shoe does not necessarily mean they are the best. The best running shoe for you is the one that fits your foot type and running action. Once you find your best pair consider buying a few pairs in case they get superseded very quickly. Newer models tend to be released once or twice per year and may not fit as well as an older model. Getting the right running shoes is vital for your running and your running will be enhanced as a result.

For a range of running shoes for every foot type try this specialist running shoe store

source:fitnessbegin.com

Physical Activity A Must

The Importance of Physical Activity

by Amber Whitman

Regular activity,fitness and exercise, are critical for the health and well being of people of all ages. Research shows that everyone , young or old can benefit from regular exercise, either vigourous or moderate. Even very old adults can improve mobility and function through physical activity. It should be a priority for everyone. Millions of people suffer from chronic illnesses, that can significantly improve through activity. Exercise reduces the risk of heart disease, diabetes, colon cancer, and high blood pressure. People who are active outlive those who are inactive.

Despite the well known benefits, most adults and children lead relatively sedentary lifestyles. They are not active enough. A sedentary lifestyle is defined as engaging in no leisure-time physical activity (exercises, sports, physically active hobbies) in a two-week period. Typically alot of older people lead sedentary lifestyles. More than one-third of young people in grades 9-12 do not exercise regularly. They tend to watch too much television.

The cost to the medical establishment is in the billions for treatments of diseases, which could be lessened with exercise. Regular exercise should be 30 mins, 5 days a week. Or 20 mins of vigourous exercise 3 times a week. Physical activity maintains muscle strength, joint structure, joint functioning and bone health. Exercise has an effect on mental health as well, especially amoung young people. It increases the capacity for learning, increases self esteem and reduces anxiety and stress. Sports can introduce skills such as teamwork, self-discipline, sportsmanship, leadership and socialization. Lack of recreational activity may contribute to making young people susceptible to gangs, drugs or violence.

Obesity has become a nationwide epidemic. Regular activity, along with a nutritious diet, that incorporates portion control is the key to maintaining a healthy weight. Public and private sectors need to band together to encourage more activity. Walking programs for schools, worksites and the local community are some examples. The most important change has to come from the individual and families. Every person must realize the benefits of physical activity for the mind and body. Then commit to a lifestyle that is active for the whole family.

About thr Author:I live in Toronto, Ontario. I live with my partner of 11 years. I also have a 12 year old son. I have been writing since I was young. I write short stories, articles and poetry. I have been writing for Allwrite online magazine for sometime. I have won Poetry Choice Awards from, The National Library of Poetry. I attended a convention in my youth where I won medals for my writing. I have had a poem published in Webster's Online Dictionary.

Reasons to Workout

A Few Reasons to Workout

By James Hunt

An exercise routine is important for keeping healthy and in good shape. Many people want to workout but can't seem to find the time or motivation. This is nonsense! There's always time, you just need to prioritize. Wake up thirty to sixty minutes earlier every morning. Go for a walk during your lunch hour, or park your car further away from the office. There's always time for exercise; you just have to be willing to cut into your personal time.

Motivation is a whole other issue, not that you should need a reason to get off the couch and do something healthy. Perhaps some of the reasons listed here will be enough for you to incorporate a workout routine into your lifestyle.

1. Your clothes will fit better. When you work out, you not only lose weight but inches as well. Soon you'll be able to breathe much easier while wearing blue jeans, which by the way aren't as snug anymore.

2. Your physical appearance will improve. Your cheeks will be rosy, you'll have fewer chins and you'll exude healthiness.

3. It improves your balance and coordination. No one likes a klutz anyway.

4. It will enhance your sexual performance. Need I say more?

5. You'll sleep better. You'll also be more relaxed and in a better mood.

6. Daily workouts boost your self-esteem. There's nothing wrong with a positive outlook.

7. It reduces your risk of heart disease. This should be reason enough.

8. You'll be more likely to survive a heart attack.

9. Reduces the risk of developing high blood pressure. No one wants that.

10. In older individuals, it can actually improve short-term memory.

Hopefully these reasons are enough to convince you to add a workout routine to your schedule. It doesn't have to entail hours of heavy lifting at the gym. Go for a long walk, swim or bike ride. Take karate or kayaking lessons. Find some activities that interest you and get moving. Your body will thank you.

Exercise

Why work out, here are a few good reasons from an article at aboutwomenshealth.com.

Why Should You Exercise?
Studies have shown that regular exercise significantly increases life expectancy and improves overall health. Regular physical activity reduces the risk of cancer, heart disease, and osteoporosis. It can reduce or improve symptoms of menopause, PMS, diabetes, as well as numerous other conditions. An improved self-image and increased energy level are frequent added benefits of exercise.

Regular exercise is also helpful in the prevention of one of the most common reasons for doctors office visits-- lower back pain. Special exercises for those with back pain are many times beneficial in reducing and/or eliminating lower back pain.

However, safe and injury-free workouts require certain precautions be taken before beginning a new exercise program including seeing your physician first, and for women fifty and over having an exercise stress test to check for any underlying heart problems.
If you would like to read the rest of this article go here.

Circuit Training and 30 Minute Workout Centers

One of the fastest growing arms of Fitness is the 30 minute workout centers and the Circuit training centers. No longer limited to only women, franchises are sprouting up for Women, Men, Kids, Seniors and Sport Specific Facilities (such as golf, tennis, swimming, martial arts and many more). The main reason is simple : fast, non threatening workouts that achieve your goals in a shorter time length in a busy and getting busier world. But there are many more great benefits to Circuit Traiining Workouts as the following article points out.

If you are committed to getting in shape and improving your Health and Fitness circuit training offers a complete solution. Since it constantly keeps you stimulated, if you have trouble sticking to a fitness program, circuit training could be the answer for you.

1.Circuit Training will increase your general work capacity by improving your ability to tolerate increasing levels of muscular fatigue. Commonly known as Stamina improvement.

2.As training continues the circuit training will have shorter and shorter rest intervals between exercises – accelerated repetitions – thus maintaining elevated heart rates during the circuit workouts and helping you to upgrade your cardio-respiratory capacity (Stamina improvement)

3.Circuit training will enhance your overall body strength, including the strength and resiliency of muscles, tendons, and ligaments, the integrity of your joints, and the strength and density of your supporting bone structures. Commonly known as Strength Improvement.

4.Circuit training will improve your movement skill and body awareness. This is achieved through performing exercises that utilize body weight as the primary form of resistance. Commonly known as Skill Improvement and utilized by such machines as leg press, squat and all of your recovery station movements.

5.Improves your lean muscle mass by a moderate amount and decrease your body-fat levels through high levels of energy expenditure. Commonly known as Body Composition Improvement.

6.Achieve the benefit of total body workouts, cross platforming in a time frame less than a normal workout directed at one core function.

7. Functions do not have to be performed on an everyday basis to achieve success and a noticeable difference in both appearance and energy. Recommended at 3 times per week to achieve visible affects sooner, training can be as little as 2 times per week to see some benefit and 4 times per week to receive maximum benefit.

Express 30 Minute Workouts

Here is one I've had laying on my desk for awhile. Can't remember where this article first appeared but gives you some key elements of the Express Workout and the many shapes it can take. Amy apparently wrote this before the boom in hydraulics spread to male, kids, seniors and sports specific training centers. This boom can be traced to, the higher quality hydraulic circuit training machines being produced today by such companies like, Genesiscircuits.com. Enjoy the article and see what method would benefit your club the most.

Express Workouts
How to capitalize on the popularity of express workout circuits
Amy Scanlin, M.S.

Though not new, express workouts are seeing resurgence in popularity in recent years, fueled in part by busy schedules and the need for a total-body workout in less time. "Express workouts fit into our society," says Ellen Barrett, owner of The Studio in New Haven, Conn., and creator of Buff Girl Fitness.

Back in the '80s, express workouts (or circuit training) were often held on the weight room floor. Resistance machines were lined up and an automated voice announced when it was time to change stations. Sometimes, cardiovascular training was included in the form of jump ropes or jumping jacks in between each strength station. Classes were often held before work and at lunch. Evening classes were longer in length, and music was professionally made, with songs lasting just as long as the workout at each station.

Equipment
Today's express workouts are similar in set-up, but with newer machinery. For instance, Curves, the fastest-growing franchise in the world, is known for its express workouts that cater to women. It offers hydraulic strength machines and trampolines in between. Hydraulic strength training uses pedals to take air in and let air out, making the resistance more or less intense. This way, the person who follows does not have to change weight.

Barrett says that the hydraulic machines and trampolines are great because they are easy to use, and are "virtuously maintenance free." From a start-up standpoint, they are cost-effective because they don't require any special electrical wiring and they don't run up the electric bill.

Likewise, using trampolines for cardio makes it easy to get the heart rate up quickly. It can take as much as 10 seconds to get a treadmill setup. That's too much time for an express workout, where it is all about getting the exercise started right away.

Women-only
Express workouts are largely marketed toward women. This focus may perhaps explain the resurgence in express popularity. Suggests Barrett, there is more propaganda (TV infomercials, magazines, etc.) for women to work out, but there is also typically less time, because women often not only work outside of the home, but they typically are responsible for more of the household chores. Says Barrett, "Perhaps express workouts just appeal time-wise."
Express workouts within fitness centers

24 Hour Fitness jumped on the express bandwagon last year, and launched its own express workout called Xpress Zone. It is adding Xpress Zones to each of its 300 locations, in a separate area with their own dedicated machines. Says Kari Bedgood, spokesperson for 24 Hour Fitness, " Xpress Zone is marketed to those who use time as a reason not to exercise. The No. 1 New Year's resolution is to exercise and lose weight, but the No. 1 excuse not to exercise is lack of time."

For Xpress Zone, exercisers perform a five- to10-minute warm-up, followed by 30 seconds on each of eight strength machines. Members adjust the weight so that they can complete 15 repetitions in that 30-second time frame. The exceptions are abdominal crunches, which members perform prior to strength training (for 60 seconds), and the Prone Cobra, which members perform for 60 seconds after strength training.

Next, members perform 120 seconds of maximum-effort cardiovascular training on a cycle, treadmill or stepper. They repeat this strength/cardio circuit twice before their five- to 10-minute cool-down. The program allows 15 seconds between machines for set up, and a dedicated trainer helps people through the program, and ensures their workouts are safe and challenging.
Bedgood says that 24 Hour Fitness feels a separate area for theXpress Zone program is important because it prevents those not involved in the workout from using machines that are part of the circuit.

For many facilities, adding express workouts to their center means adding circuit-type classes to the group fitness schedule, because budgeting and space constraints prevent adding new equipment. The group fitness circuit format works well because of the variety introduced in each class, and the camaraderie of participants.
Marketing to special populations

Older populations benefit from group fitness circuit classes, too. At Prince William Hospital's, Manassas, Va., fitness center (run by fitness consulting company L&T Health and Fitness, Falls Church, Va.), Fitness Coordinator Michelle Detwiler works with her instructors to give group fitness attendees (primarily 55-plus years old) a varied workout with 20 stations per class consisting of cardiovascular, strength and core stability training. They use a variety of tools for class, like bands, balls, weights and steps.

Each class has a different format and focus. Says Detwiler, "Some classes are set up alternating cardio and strength training, and some are set up to focus on the upper body, then lower body, core and cardio." Each instructor writes in a class binder what exercises were performed for each class and how it was set up so that the next instructor will not duplicate the previous workout.

Because Prince William Hospital is a hospital-based program with primarily an older adult population, the L&T staff focuses on maintaining a safe heart rate for each member. Many members choose to wear heart rate monitors, and Detwiler likes that they learn to monitor their workouts by checking their heart rate. Members know when they are in their appropriate range and when they are out of it. "You'll see people take their intensity up and down during class as needed," she says. The circuit program is an effective tool for teaching members how they should feel when exercising because they can see with the heart rate monitor what their bodies are doing, intensity-wise.

Another L&T-managed site, Navy Federal Credit Union Headquarters, Vienna, Va., makes use of down-time in the fitness center by offering a circuit workout. Members alternate between strength machines and cardio machines, and an instructor monitors not only circuit time, but form and intensity.

The cardiovascular and strength machines are in the same room at Navy Federal Credit Union Headquarters facility, so, to avoid confusion, machines are numbered and members follow the order, mixing between strength and cardiovascular training. It's a format that works from a spacing perspective and during down-times at the facility. It's also a format that encourages women to use the strength machines, because the strength circuit class is for women only. This program also attracts women who might otherwise look to a women-only facility, and it encourages employees at the headquarters to stay fit and healthy at no cost to them by using their own corporate fitness center.

Get in the express circuit!
You may already offer a form of express workouts in your facility. Classes that are shorter in length and that provide a variety of training can be considered express. If you are not currently offering a circuit program, the easiest and least expensive way to start one is to use equipment you already have, or no equipment at all.

Consider circuit classes using jump ropes, wall squats, jumping jacks, push ups, etc. To speed things up, you can focus on multi-muscle exercises like squats and lunges. You may also choose to incorporate combination moves, like a squat with a medial deltoid lift.

Offer plenty of stations, so that participants aren't going around and around the same circle. Also, use some creativity to keep it fun. Add in partner exercises, if appropriate to your population. Have them toss each other a medicine ball, have two members hold the ends of a band while a third person shifts side to side underneath it. Barrett also suggests taking your workout outside. Boot camps are a great format for outdoor settings where there is plenty of room.

Whatever form your express workout takes, ensuring your members get a fast-paced and varied workout is the key to their success. Express workouts have the potential to get people out of a fitness rut by changing things quickly and often. It's a great format that works in our fast-paced society. Ensure people move quickly from station to station, but not too quickly within each station -- proper form stills applies, even when the workout is shortened.

Amy Scanlin is a program manager for L&T Health and Fitness, Falls Church, Va. She has a master's degree in health promotion management, has certifications through ACSM, ACE and the Cooper Institute for Aerobics Research, and she has facilitated health promotion programs both at home and abroad.

Kids and Obesity

Found this on a seemingly abandoned blog called the Really Useful Blog. Still want to make sure she gets credit for her work. Posted by Jamie, it has some interesting information she found on kids and obesity.Here it is in it's entirety.

It amazes me how many overweight children I see on a daily basis. I mean, what the heck is going on here?? 12-year-olds aren't meant to have huge bellies and double-chins. I've heard parents say that their chubby children will "grow out" of their "baby fat" in time, but several studies have shown that overweight children are very likely to become obese adults with a wide array of health problems.

If your kids are overweight and you want to help them slim down (and protect their health) here's a simple formula: Stop letting them eat junk food all day long, throw away their video games, get them involved in some form of physical activity/sport, and make a concerted effort to help them develop healthier habits.
Easy? Not really. Worth the time and effort? Definitely!!
Here's a great article with tips on how to help your children improve their diets...

10 Worst, 10 Best Foods for Kids!
By John McGran from eDiets.com

What's the trouble with kids today? Well, for starters, their diet stinks!

There's been a frightening rise in roly-poly rugrats. And studies show (as if they needed one for this "surprise" conclusion) heavy kids tend to grow into heavy adults!

By now you've probably heard the staggering statistic that 6 out of 10 Americans are overweight or obese. Mr. Bad Food is in this majority -- how about you?

Or more importantly, how about your children or grandchildren? Are they following in your footsteps? Many experts think so. They've basically told us to expect a future generation plagued with extra pounds and weight-related illnesses such as diabetes and heart disease.

Out with the Bad...
This week I turned to my favorite internet search engine, Google.com, and did some fishing for info. I was hooked by an article that appears on the Parents.com website.

The column -- penned by registered dietitian Mindy Hermann -- opened my eyes. Hopefully it will provide you with some food for thought, too.

According to Mindy, the top 10 worst foods for kids are:

1. Chicken Nuggets! Any fast food that's breaded and fried is bursting with fat. Nuggets and their dipping sauces also have a lot of sodium, which can contribute to high blood pressure in adults. Don't let your child's taste buds get used to salty foods.
2. Chips! Giving your child a handful of chips with lunch on occasion is fine, but keep in mind that potato chips, corn chips, and cheese puffs are mostly fat, sodium, and empty calories.
3. Doughnuts! Most are packed with artery-clogging saturated fat and trans-fatty acids. An average doughnut also has 200 to 300 calories and few other nutrients.
4. French Fries! It's unfortunate that fries are the most popular vegetable dish in the U.S. Kids love them, but they're extremely high in fat and have few vitamins. If your children clamor for them at the drive-thru, at least stick with a small portion.
5. Fruit Leather! Most rolled-up dried fruit has a dab of fruit, a teeny bit of fiber, few vitamins except those that have been added, and lots of sugar. Serve fresh fruit instead.
6. Hot Dogs! Regular dogs are high in fat (13 or more grams per serving), have lots of sodium and don't provide much protein for the calories. They're also a choking hazard for children 3 and under. Serve only occasionally, look for lower-fat brands (try turkey dogs), and cut into very small pieces for young children.
7. Juice-flavored Drinks! Most are no more than 10-percent juice; the rest is water and sweeteners. (Don't be fooled by 100-percent juices made from grape, pear or apple concentrate. Much of the nutrition has been removed from concentrates.)
8. Prepackaged Lunches! Sure, they're convenient, but they also tend to be high in saturated fat and sodium (more than 1,200 milligrams in some, about half the recommended daily max) and packed with sugary treats. Most also are nutritionally unbalanced, because they contain no fruits or vegetables.
9. Soda! American children drink more soft drinks today than ever. The average 12-ounce can of soda supplies almost 10 teaspoons of sugar, which can contribute to obesity and tooth decay. Kids who drink soda instead of milk are also shortchanging their bones of calcium and other nutrients.
10. Toaster Pastries! These contain lots of fat and not much fruit. Instead, make a piece of raisin toast for your child, and serve it with jam.-----------

Now that you know what not to feed your children, let’s discuss the 10 Healthiest Foods for Kids (as chosen by my guest contributor, author/nutritionist Leanne Ely).

She writes: After Mr. Bad Food himself gave you the lowdown on the Top 10 food baddies for kids, it seemed only fair that I develop a list of healthy choices. And who doesn't love a good top 10 list, anyway? Ask Dave… it's worked for him for years.

Before we get to the meat of the matter, here's a quick disclaimer: Allergies will prevent a normally healthy food from being a healthy food for any child who may have allergies. This is a general list, meant to offer help and inform when making food choices for your children without allergies. If you have any questions or concerns about food allergies, you may want to seek out your health-care provider for advice.

Also, other fruits and vegetables can easily fit into this list besides the ones mentioned -- these particular ones are highlighted for the reasons listed.

Top 10 Healthiest Foods for Kids

# Optimal Oatmeal: A fabulous breakfast food, full of B vitamins, iron, zinc and calcium. Old-fashioned oatmeal offers quick energy for busy kids with its carb load and fiber count.
# Egg 'em On: Eggs are a great source of protein and a host of other nutrients, including the B vitamins, vitamin E and zinc to name a few. The American Heart Association's Guidelines have changed and an egg a day (for adults) is OK now. For kids? Well, they didn't say so use your own good judgment.
# Nuttin' Better: Nut butters are great fast foods for kids. Kids need the fat (it's a good fat if it doesn't have hydrogenated oils mixed in it) and they need the protein. And while peanuts can be problematic and even life threatening to allergic kids, other nut butters may be OK (but definitely check with your doctor first). Almond butter is a personal favorite.
# Culture Club: Kick your child's milk consumption up a notch and include yogurt on the menu. A great source of calcium, yogurt is easier to digest than regular milk and the cultures (check the label to make sure they're in there!) are very beneficial to good colon health... especially if your child has been on antibiotics. Watch it on the sugar content, though. A better idea is to buy plain yogurt and sweeten it yourself with fresh fruit.
# Mmmm, Mmmm Melons!: My personal choice would be cantaloupe in the melon department. Vitamin C, beta-carotene, bits and pieces of B vitamins and trace minerals and calcium fill every juicy bite. Melons are not to be missed when they're plentiful and in season.
# Tree Cheers!: Kids like to call broccoli trees and sometimes you can get picky kids to eat trees rather than broccoli. Broccoli is one of the best vegetables for anyone, especially growing kids because of its calcium content and a whole host of other nutrients, such as potassium, beta-carotene, and B vitamins this vegetable contains.
# Terrific Tubers: Sweet potatoes contain 30mg beta-carotene per cup. It would take 23 cups of broccoli to get that same amount! And with 3 grams of fiber per serving, sweet potatoes deserve a place at the table.
# Protein Power: One size does not fit all when it comes to protein. The fact is growing kids need protein to keep growing. How you're going to give it to them can vary widely, according to your preferences. Good choices include legumes, beans (combined with a grain to make a complete protein), soy products like tofu, or meat, fish or poultry.
# The Whole Truth: The best nutrition is found in the whole grain. Brown rice and whole wheat bread are a quantum leap over their white counterparts and offer necessary fiber, minerals and vitamins. Don't shortchange your kids with the white stuff.
# OJ is OK: Kids drink too much juice -- I mentioned that the last column. However, that doesn't mean they should never drink juice. Just don't give it to them in place of water. Orange juice is full of vitamin C, vitamin E, potassium, folate and zinc. You can buy calcium-fortified orange juice, too -- it's great stuff in moderation.