Archive for July, 2009

Eating on the Go

See France on just 6,000 calories a day! Yes, and ride your bicycle over all sorts of terrain, in all sorts of weather, stressed by ever-present media, fans screaming into your ears, and extreme pressure to win the Tour de France. Such is the month of July for top competitive cyclists.

This year’s route has taken the riders through the Pyrennées and the Alps. On the penultimate day of the 21-stage, 3,500-kilometer Tour, the cyclists raced 167 kilometers, finishing with a 21.1-kilometer climb to the top of Mont Ventoux, the imposing Giant of Provence (the climb’s gradient averages 7.6 percent). These athletes begin the Tour with around 7 percent body fat and need to ingest prodigious amounts of food to offset their energy output, and they could experience loss of muscle mass and loss of bone density.

The typical Tour rider will have burned through more than 130,000 calories by the time he has pedaled himself clockwise around the nation. Though the racers are ranked according to overall time, you can be sure they are evenly matched in the eating contests that consume a racer’s day.

A fan’s tour of France might include cassoulet, Gruyère cheese and foie gras, washed down with noble and formidable wines, but the Tour holds no dizzying gourmet heights for the cyclists. They eat with a purpose: to fully fuel their work and limit their bodies’ cannibalization of their muscles for energy. Carbohydrates and proteins are the stars of the menu, delivered in pasta, rice, eggs and bread. This is not pasta with a rich sauce, nor do the eggs swim in Hollandaise. The carbs come from nearly plain, workmanlike portions, perhaps with a bit of oil on the pasta or the eggs fluffed into an omelet.

On the road, racers carry and consume energy gels and bars, and about midway through each stage, they roll through the feed zone, where they grab a cloth bag swaddling small sandwiches, more energy products and perhaps small cans of soda that provide a sugary caloric punch.

This is true eating on the go, as the cyclists do not stop their bicycles to “top up the tank,” as television commentator and former Tour rider Paul Sherwen says.

The temperature during a day’s stage can easily reach into the 80s, often higher. Imagine that the heat has stolen your appetite and you still need to stuff in more than 6,000 calories a day.

When they’re not eating, they do what it takes to remain hydrated, and can go through more than 10 water bottles in a stage.

Some team members are designated as domestiques, the helpers. Among their chores: slip back to the team car, pick up a raft of full water bottles and ride even harder than normal, expending even more calories, to reach their team leaders and hand out the goodies. No wonder they need the calories.

A High-Calorie Snack That Won’t Make You Fat

If you’re counting calories, don’t count out peanuts. They’re one high-calorie treat that won’t inflate your waist (or your heart disease risk). Do we bring you good news or what?!?

When a group of people added a daily snack of 100 calories of peanuts (about 30) to their diet for 8 weeks, it didn’t affect their weight at all. Because the peanuts filled them up — thanks to the nuts’ fiber, protein, and healthy fats — they naturally cut calories elsewhere. Without even trying.

Peanuts also have two nutritional magic tricks working for them:

1. Their fat and calories aren’t completely absorbed by your gut.

2. You burn off their fat better than you burn off the fat in potato chips or sweet desserts (if only Girl Scout cookies worked the same way!). Your body converts peanuts’ monounsaturated fats into energy more easily than it converts saturated fats.

One more lucky thing happens when you eat peanuts: You don’t get an instant release of dopamine, the pleasure neurotransmitter, which you do with some other foods (say, chocolate shakes). That’s a good thing, because when dopamine is released, you may feel great fast. But when it starts to wear off, you find yourself reaching for more — and more — of what made you feel so fine.

By the way, other nuts, such as almonds and walnuts, may have similar benefits. Also, you can’t eat the whole can of peanuts. But if you don’t trust yourself, count out an ounce of peanuts (about 30), put the lid back on, stash the can on a high shelf, and enjoy.

Total Body Tightening

For carving a solid core, Pilates is king. But it also makes a great total-body workout. Pilates challenges big and small muscles from your tootsies all the way up to the base of your noggin. The result is a longer-and leaner-looking you.

“It’s resistance training, pure and simple, because you work with your own body weight in every move,” says Alycea Ungaro, owner of Real Pilates in New York City.

Do these four moves three days a week for a smashing silhouette.

Rolldown

Works: core, glutes, and hamstrings

Sit on the floor with your knees bent, feet hip-width apart and flat on the floor. Grab the backs of your thighs and suck in your navel so your torso forms a C.

Keeping your back rounded, slowly roll back as low as you can with your feet planted on the floor. Take three deep breaths. Return to start. Repeat twice without resting.

Double-Leg Stretch

Works: core, shoulders, back, glutes, and legs

Lie on your back. Bring your knees toward your chest and grab your shins. Brace your abs. As you lift your head, neck, and shoulders off the floor, extend your legs. Hold them about 12 inches off the floor and straighten your arms over your head with your palms up.

Bring your knees back up to your chest and grab your legs again. That’s one rep; do eight.

Side Leg Circles

Works: core and inner and outer thighsLie on your right side with your right upper arm on the floor and your head resting on your right hand. With knees straight, bend at your hips so your legs and torso form a slight angle.

Raise your left leg 6 to 8 inches and make 8 small forward circles from the hip, raising the leg higher with each one. From the highest point, make eight more small circles in the other direction as you lower the leg to start.

That’s one rep. Do three and then repeat on the other side.

Spine Twist

Works: shoulders, obliques, back, glutes, and legs

Sit with your legs extended in front of you, knees straight and toes pointing up. Extend your arms to the sides at shoulder height, palms down.

Twist your upper body as far as you can to the left without compromising your posture or shifting your hips or legs. Pulse twice, reaching farther to the left each time. Return to center and repeat the move to the right. That’s one rep; do five. Make it harder: Hold a 2- or 3-pound weight in each hand.

What’s In Your Food

Sodium Bisulfite

Certain toilet bowl cleaners are almost 50 percent sodium bisulfite, and most commercial wines also contain it. When dissolved in water-based liquids, sodium bisulfite releases sulfur gas that kills bacteria, yeasts, molds, and fungi. It also prevents oxidation, which protects wine from turning to vinegar.

This popular compound has a dubious past. It was banned from use on raw fruits and veggies by the FDA in the ’80s following the deaths of 13 people who unknowingly consumed produce treated with toxic amounts of the preservative. Today, the FDA maintains that sulfites are generally safe. The Center for Science in the Public Interest however, warns asthmatics and others sensitive to sulfites to avoid it completely. It is now most commonly used in pet foods, potato chips and dried and pickled foods.

Benzoyl Peroxide

What do white bread and acne cream have in common? Best-known as a zit-zapper, benzoyl peroxide is an effective bleaching agent, and as such is used in teeth whitening products and to bleach cheese, whey and flour.

While benzoyl peroxide is generally considered benign, there has been some debate over its safety and necessity. Usually, artisanal bread and cheese do not contain this bleaching agent, and some national companies, like King Arthur, don’t use benzoyl peroxide in their bread or flour. Did you really need another reason to choose whole wheat?

Potassium Bromate

Potassium bromate is a seemingly innocuous powder added to biscuits, breads and rolls to make them rise. But there’s a hitch: Potassium bromate is known to cause cancer in animals, and creates a cancer risk in humans. Usually, potassium bromate is completely dissipated by the baking process, but if too much is added or bread is not cooked for long enough at a high enough temperature, dangerous residual amounts remain.

The International Agency for Research on Cancer defines potassium bromate as “possibly carcinogenic to humans.” Because it’s difficult to control how a company uses the ingredient, almost all countries have banned it from use in food products. In the United States, however, the FDA has merely been asking bakers to voluntarily stop using it; some have not complied. The Center for Science in the Public Interest categorizes potassium bromate as an additive to avoid, defining it as “very poorly tested and not worth any risk.” To avoid potassium bromate, also look for “bromated flour” on labels.

Tetrasodium Phosphorate

Tetrasodium phosphorate has the unglamorous distinction of being the common ingredient in multiple semi-gooey foods. The transparent crystals are used as an emulsifier, a buffering agent and a thickening agent in chicken nuggets, pudding, imitation crab and lobster, canned tuna and many soy-based faux meats. It is also an effective detergent and tartar control agent, which can be found in toothpaste, soap, and dental floss. Despite its unglamorous pedigree, tetrasodium phosphorate has not seen much controversy, though in high doses, it can be mildly toxic.

Sodium Nitrite

Nitrite, found in hot dogs, is positively unnerving: This crystalline powder is used to dye fabrics, manufacture rubber chemicals and to fix color in packaged meats. If consumed in high doses, it’s toxic. It can also trigger migraines. If that’s not enough to freak you out, how about this: According to a study in the “Journal of the American Medical Association,” people who ate processed meat were 50 percent more likely to develop colorectal cancer. A study in the “Journal of the National Cancer Institute” found that those who ate the most processed meats had a 68 percent higher risk of pancreatic cancer than those who ate the least. The Center for Science in the Public Interest categorizes nitrate as an additive to avoid. If possible, stay away from packaged meats, or buy the nitrite-free varieties popping up in supermarkets across the country.

Methylparaben

Methylparaben can be found in, among other things, lipstick, local anesthetic, salad dressings, dried meats, potato-based snacks and candy. Like most compounds in the paraben family, it’s antimicrobial and is used most often as a preservative in foods, drinks and cosmetics. While multiple studies have reported that parabens are safe, a few more recent studies suggest a possible link between parabens — including ethylparaben, propylparaben, and butylparabe — to breast cancer. Industries that use parabens insist on their proven track record, while some public interest organizations believe that parabens require further study to definitively confirm their safety.

Lactic Acid

Enjoy a tart cup of yogurt in the morning? Or a nice side of sauerkraut with your Bavarian sausage feast? You have lactic acid to thank for that bittersweet taste. Lactic acid is a harmless organic acid that occurs naturally in sour milk or is added to food as a syrupy liquid produced from either milk-sugar fermentation or corn fermentation. Lactic acid infuses food with tartness, adjusts PH balance, and can control micro-organisms and bacteria. As a fermentation booster, it is used in rye and sourdough breads. As a moisturizer and exfoliant, it’s added to skin lotions. Lactic acid spends most of its time preserving or flavoring baby food, candy, frozen desserts, salad dressings, seafood, and more.

Hydrolyzed Vegetable Protein

You may think you’ve sworn off monosodium glutamate, or MSG, but you’re eating its equivalent in some brands of chicken noodle soup. That’s because MSG — that demonized flavor enhancer — comes in many forms, and one of them is hydrolyzed vegetable protein (HVP).

HVP is a brown powder that is produced when cereals and legumes like corn, soy and wheat are boiled in hydrochloric acid and then neutralized with sodium hydroxide. The powder contains, among other things, glutamic acid, the sodium salt form of which is MSG. Food producers don’t want to be associated with MSG — the infamous bad boy of the ingredients world, believed to be linked to neurological problems and known to trigger severe allergic reactions and migraines — but they do want to infuse their broths, stews, and meat and poultry products with its savory taste. Enter HVP, which sounds pretty healthy, with the words “vegetable” and “protein” in it.

While it may not do harm to those who aren’t sensitive to it, it’s risky for those whose systems react badly to glutamates. To avoid unknowingly consuming glutamates, check labels (even of products marked “No MSG”) for other sources of glutamate like autolyzed yeast extract and hydrolyzed yeast extract.

Working Out: Go Lighter, Not Harder

We know how it is. The thought of sweating through a workout can turn couch gravity into an absolutely irresistible force.

But here’s some good news for slackers: Easy, breezy, light exercise may do more for your energy levels than the hard stuff. So go ahead, put your workout on cruise control.

Research shows that a program of low intensity exercise training — like light cycling on a stationary bike for 30 minutes three times a week — can reduce tired-all-the-time feelings by as much as 65%. And it only takes 6 weeks of light workouts to feel pepped up. Moderate-intensity exercise programs boost energy levels, too, but not as much. Know what the easiest workout in the world is? Walking.

One possible explanation for the better energy boost from lighter workouts: More vigorous workouts shape you up but also tire you out. So if you’re just trying to get off the couch for a change, start slow. Go at whatever pace is comfortable for you — in a few weeks, you’ll feel your tiredness fade. Then you can think about kicking things up a notch.

What’s The Least You Can Do?

Exactly how little can you do and still get fit? A new study suggests 1.7 might be the magic number.

Middle-aged men and women at risk for heart disease who walk at a moderate pace for just 1.7 miles a day improve several important measures of their aerobic fitness.

More Is More
Ok, we admit it. The data show that jogging at full speed for nearly 3 miles a day reaps the greatest cardiovascular benefits. But if jogging shorts and running shoes aren’t your style — or you’re just feeling kinda tired today — at least get yourself out there for 1.7 miles. It’s still enough to keep you on the road to better fitness.

More Ways to Do Less
Going slower doesn’t always mean that you’ll lose the fitness race. Here are some other ways to keep yourself in the game when you feel like throwing in the towel:

  • Slow it down. You don’t have to keep up with that marathon runner. Lower-intensity exercise can actually help you lose more weight than higher-intensity exercise.
  • Take a breather. Right in the middle of your workout. A 20-minute break between two 30-minute sessions has been proven to help you burn more fat and calories.
  • Break it up. Can’t pull together 30 minutes of exercise? Grab 10 minutes in the morning, 10 minutes at lunch, and 10 minutes after dinner. Done.

Savvy Shopper

Supermarkets today are designed to taunt, tempt and tease you into spending more money than you had planned. The aromas of freshly baked bread and rotisserie chicken lure you to the fresh food aisles. Signs everywhere scream about bargains. Candy crowds the checkouts.

It takes a steely-eyed shopper to avoid the temptations and find the real savings. We help you navigate your way through the marketing minefield that is today’s supermarket.

Continued: Curb those impulses

Grocery industry studies have shown that 50% to 60% of all supermarket purchases are made on impulse, and that figure can jump to nearly 70% when shoppers go down every aisle.

Supermarkets do what they can to take advantage of those impulses. Stores are full of displays designed to tempt you into spending more, including advertising messages on the shelves and the floors, and broadcasts over the sound system.

So make a list before you head to a store — and stick to it. You’ll spend less, and, as a side benefit, you won’t forget something you actually need.

Continued: Don’t shop hungry

Those aromas wafting from the bakery will be harder to resist if you’re hungry, and that’s not the only temptation you’ll face.

Most supermarkets put colorful, brightly lit produce departments right inside the front door to get you in the mood to buy. Even when you’re done shopping, you’ll be faced with candy and soft drinks at the checkout counter.

The best idea is to eat first, then shop. But if you must shop on an empty stomach — a real possibility if you typically pick up groceries on the way home from work — head first for the deli, where some free samples may be available to help take the edge off your hunger.

Continued: Be flexible about brands

Supermarkets want you to buy their own brands, because they make more money that way. Stores put their products next to the brand-name versions on the shelf and use “compare and save” signs to show the price differences.

In this case, you should go along, because you’ll generally save money without sacrificing quality. New research by a trade group for the makers of such products suggests that consumers can cut their weekly grocery bills by 30% if they buy store brands instead of the better-advertised national brands.

The biggest savings can be found on aspirin, sinus sprays, sodas, saltine crackers and body lotions, the study determined.

Continued: Location, location, location

Retailers know that people will seek out their favorite brands no matter where they’re located. But for other things, most of us will gravitate toward what’s within easy reach.

With that in mind, stores often put more-expensive or more-profitable stuff on the most accessible shelves, on the theory that “eye level is buy level.” So it’s worth checking out what’s on the top and bottom shelves.

Another common supermarket trick is to put popular products, such as milk and eggs, in the back of the store. That way you have to walk past a lot of tempting wares before you get to what you actually want.

Continued: Inconvenience yourself

Pre-sliced meats, bagged salads and chips packaged in handy snack packs all save you time in the kitchen, but they’ll take a bigger bite out of your budget. Case in point: A head of green leaf lettuce at a New York City grocery store runs $1.99, while a bag of already-cut and washed lettuce from the same store is $2.89.

The lesson: You’ll save money if you do more of the work yourself.

The same is true of processed foods. Instead of buying a jar of pasta sauce, you can buy a can of crushed tomatoes and some spices and make your own. And you might even cut some unwanted sugar or salt from your diet.

Continued: Display some skepticism

Retailers call them “endcaps,” those displays at the ends of aisles that often offer special deals. They are placed where shoppers slow down as they navigate their carts from one aisle to another, so the promise of a bargain will get noticed.

The problem is that not all the deals on endcaps or other special displays are worthwhile. Sometimes stores will use the space for “bargain bins” that actually house items they’re trying to clear out.

In other cases, a product that actually is on sale is flanked by complementary products at regular or even premium prices, such as chips that are a bargain paired with salsa that isn’t.

Continued: Buy in bulk … sometimes

Sometimes it’s cheaper to buy in larger sizes. But stores know that you expect to save when you bulk up, and sometimes they’ll use that expectation against you.

To make sure you’re really benefiting from the extra investment, check the unit price to see what you’re paying per ounce, pound, liter or other measure.

Other considerations include how perishable the product is and how much you actually need. Bags of oranges, potatoes or onions may be at a better per-unit price than if you buy them individually, but any savings could be lost if you have to throw away some of the produce because it spoiled before you could use it.

Continued: Clip with care

Coupons can save you money, but only when you use them wisely.

Don’t let a deal tempt you into buying something you wouldn’t otherwise, and remember that bargains can sometimes steer you away from basic (and inexpensive) ingredients and toward products that are over-processed but more profitable for the food manufacturer.

Companies that issue coupons are trying to get you to buy their products instead of the ones you usually purchase. You can come out ahead if you use coupons only for price breaks on the things you actually want. And be careful of store circulars, which may showcase products that are not actually on sale.

Continued: Shop alone

In his book “Why We Buy: The Science of Shopping,” retail anthropologist Paco Underhill writes that people who visit stores in groups tend to spend more than those who go alone.

Men can be particularly bad shopping companions, he explains, because they are more prone to making impulse buys.

“Throw a couple of kids in with Dad, and you’ve got a lethal combination,” Underhill writes. “He’s notoriously bad at saying no when there’s grocery acquisitioning to be done.”

Continued: Double-check at the checkout

That bar code isn’t a price tag; it simply identifies a product so the cash register can look up the price in the store’s computer. Sometimes those computerized lists are not updated to reflect sale prices, so if you don’t double-check, you could be overcharged.

Most grocery store cash registers have displays that face the customer, so you can watch the price come up as each item is scanned. If something looks wrong, you can ask about it on the spot or read your receipt after the transaction is complete to make sure you were charged the right amount.

If the process goes too fast for you to follow, opt next time for a self-checkout lane where you can scan at your own pace.

I did good

I got up early and walked this morning. Yay me!

Swim Swim

I learned how to swim last summer.  This year we had a pool installed.  Yesterday I swam laps.   Will do again today.

I don’t like selfish people

Selfish people are ugly.