At any given lunch period at Old Union Elementary School in Southlake, Texas, 28 cans of carbonated soda (many wrapped in foil to keep cool) are being consumed amongst 106 third graders. In other words, 26% of the class is drinking soda at lunch. By the end of the day, 60% of all the third graders will have consumed at least one soda. Soft drinks have replaced milk as the drink of choice for these children. As parents we willingly comply, but the health effects to our children, and the financial burden to our health care system will be enormous.

How many sodas do school children drink?

The average teenage boy drinks three cans of soda daily which results in an extra 163,000 calories or 47 pounds a year. The average teenage girl drinks two cans of soda daily, which is the equivalent to 109,200 calories or 31 pounds per year. Ten percent of teenage boys drink seven or more cans of soda daily and 10% of teenage girls drink five or more cans of soda daily. The numbers are astounding. It is no wonder that Americans consume an average of 686 calories of sugars a day—more than a quarter of a typical 2,250 calorie diet.

What are some potential health effects of soda?

When soda is consumed between meals and sipped over a long period of time, sugar remains in the mouth for prolonged periods of time, increasing the risk of cavities. More shocking is the impact soda consumption has on increasing obesity rates, hyperactivity, osteoporosis, dietary deficiencies, and caffeine dependence in children.

Obesity

Obesity is the single largest problem associated with soda consumption. The American Academy of Pediatrics believes sodas are a major source of daily excess calories and a major cause for the increased obesity rates in children and teenagers. Researchers in California found that 58% of students who drank three or more soft drinks (diet or regular) per day were overweight compared with 33% of students who drank less than three soft drinks per day. Most sodas include over 100% of the Recommended Daily Allowance (RDA) of sugar. (Soft drink manufacturers are the largest single users of refined sugar in the United States.) Sugar increases insulin levels which can increase the risk of high blood pressure, high cholesterol, heart disease, diabetes, and weight gain. A 12-ounce can of cola has 150 calories and the equivalent of almost a ¼ cup of sugar. A 20-ounce cola has 250 calories and the equivalent of 1/3 cup sugar.

Hyperactivity

For some kids, sugar is a major factor in mood, behaviour and attention patterns. It has been demonstrated that destructive, aggressive and restless behaviour correlates directly with the amount of sugar consumed on a daily basis. Hyperactivity, often diagnosed as ADHD, has a direct correlation with diets high in processed foods, sugar and food additives.

Weakened bone

Calcium is critical to the physical structure and healthy functioning of the human body. It is necessary for transmitting nerve impulses and regulating muscle contraction. Calcium is the primary mineral in your body that makes up your bones and keeps them strong. Ninety percent of the human body’s calcium is stored in the bones and teeth. The need for calcium starts with infancy and continues throughout one’s life. If your diet is deficient in calcium, your body will take what it needs from your bones. The result, osteoporosis, is a reduction in bone density that leaves bones more porous, fragile, and susceptible to fractures.

Children are not getting enough calcium in their diet, in large part because they are drinking soda instead of milk. Drinking soda adversely affects calcium absorption. The phosphoric acid in soda neutralizes the hydrochloric acid in your stomach, which then adversely affects digestion and the body’s ability to absorb calcium. In the United States, children have traditionally consumed much of their calcium from milk. But children are drinking less milk and school purchases reflect this trend. From 1985 to 1997, school districts decreased the amount of milk they bought by nearly 30% and increased purchases of soda by 1,100%. Today in fact, 56% to 85% of school age children consume at least one soft drink daily.

Unfortunately, the problem extends beyond young children. According to the U.S. Department of Agriculture, only 13.5% of girls and 36.3% of boys age 12 to 19 in the United States get the recommended daily amount of calcium, placing them at serious risk for osteoporosis and other bone diseases. A recent study from Harvard University reported that teenage girls who drink soda were three times more likely to have a bone fracture than girls who do not, and that physically active girls who drink cola beverages were five times more likely to have had a bone fracture. Compounding this situation is the fact that nearly 90% of adult bone mass is established by 20 years of age. It would seem the nation’s youth are in the midst of a calcium crisis.

Caffeine dependence

Cola is the most popular soda flavour in the United States. With exceptions, most colas contain between 35-55 milligrams of caffeine per 12 fluid ounces. Caffeine, a diuretic, is the second most common cause of calcium loss (sodium is first) from the body. To minimize calcium loss through the urine, it is recommended that daily caffeine intake from all foods for school age children is not more than 85 milligrams per day. For adults, it is recommended that caffeine intake does not exceed 300 milligrams per day.

In addition, caffeine is a central nervous system stimulant, so it can cause nervousness, irritability, sleeplessness, and rapid heartbeat. Caffeine is able to penetrate deep into vital tissue. Caffeine has a powerful effect on coronary arteries and the pulmonary and systemic vessels, causing a greater flow of blood to the heart muscle, but decreasing the flow of blood to the brain by constricting cerebral blood vessels. Caffeine can cause abnormally fast, abnormally slow and irregular heartbeats. It also wreaks havoc on blood pressure, commonly producing hypertension. Caffeine has been linked to heart disease, pancreatic and bladder cancer, and hypoglycemia.

The body easily becomes addicted to caffeine which may be one of the reasons soda companies intentionally add it to their products. Due to their smaller size and higher sensitivity, one can of cola for children is equivalent to three cups of instant coffee for an adult. Depending on how much caffeine is consumed daily, an abrupt halt in caffeine intake can lead to symptoms ranging from a simple headache to nausea, drowsiness, depression, and reduced attention span. Even two sodas a day may cause withdrawal symptoms when soda drinking is discontinued. Fortunately, the symptoms tend to be short-lived and most of these can be avoided by cutting back on caffeine gradually.

Diet sodas

What about drinking diet soda? Even without sugar, diet soda contains phosphoric acid and caffeine. In addition, diet sodas contain the chemical aspartame. This “non-nutritive” sweetener is 160 to 220 times sweeter than regular white sugar. One 12-ounce diet cola contains 200 milligrams of aspartame, or the equivalent of six blue packets of a sugar substitute. There are over 92 different health effects associated with aspartame consumption including headaches, birth defects, diabetes, emotional disorders and seizures. Airline pilots aren’t allowed to eat foods containing aspartame because it affects their judgement. Is aspartame safe for children? The FDA acknowledges possible side effects from aspartame consumption but conclusive research still needs to be done.

Before Labour Day is a great time to start re-introducing structure into your life, especially your wellness routines. Summer -being a relaxing and carefree time of year- can often throw people off the ‘program’, and unfortunately, people tend to wait until mid-September arrives to return to routines in their lives. The general pattern in the ‘back-to-school’ fever of September is to get everything back into swing. Similar to the New Year season, people often find that they have over-indulged (food, drink, relaxation) and lost momentum with health and exercise goals. Yet, instead of piling wellness onto everything else that is re-starting, why not have it as a foundation to operate from so that the stresses of “back-to school” fever don’t weigh you down?

Recently, I was searching for a running group to join in September, and I found a 12-week group running program that started in August. The immediate appeal for me was that the program would give me a kick-start before fall, so that I would be in mid-momentum by the time the rest of the fall frenzy was under way.

The other benefit to this was that as a group we have goal that we will reach just at the onset of the winter months: to run a half-marathon. The idea of being in peak physical condition before Christmas and the cold-weather is a rewarding alternative to my traditional winter routine: a slow-down into hibernation and weight gain.

As summer draws to an end, human activity stems from the common sense of working with the seasons: winding down and settling in for the fall and winter. If you set fitness goals now, and start gearing your mind towards establishing a stable routine that will endure you throughout the darker months, you will not only stay energized throughout this period, but you will also be well-prepared for the re-awakening period of Spring.

Some goals to set now could be:

• Snowshoe 10 K
• X-country ski race
• Run a Half-Marathon in January
• Run your first 10k Race
• Be limber enough for a level-2 Yoga or Pilates class by January
• Complete a 30 day Yoga Challenge
• Workout with a personal trainer once a week
• Make it to 3 spin classes every week

Reviving your fitness routine before the Fall crunch may require re-training your mind. Thoughts such as “I’d better get back to the gym, I’ll have to schedule that in” would have to be replaced with “ Health and Fitness are a top priority for me, because they will make the rest of my life easier during this busy time.” Thinking like this may be just what you need to transform the idea of working out from a “Have To”…. into a “There’s no way I’m going to miss my workout.”

Consider a new approach to ending summer, by jump-starting your fall. Not only will you reduce stress, but you may just be setting yourself up for a healthy winter season as well.

Inspired to start eating more local and organic produce but don’t know where to start? Joining a CSA (Community Supported Agriculture) might be exactly what you’re looking for!

Over the last decade CSA has become a very popular way for consumers to buy local, seasonal food straight from the farm. How does it work? At the beginning of the growing season (late winter, early spring) the farmer will offer a certain number of “shares” to the public for purchase. In exchange you will receive a weekly box of fresh, organic produce for the duration of the season. CSA helps support local farmers by providing them with funds when input costs are high and by guaranteeing a market for the farm’s produce. Consumers benefit by receiving fresh, nutrient dense food and by becoming more connected to the land on which their food is grown. It’s a cost effective way to buy organic produce and it takes the guesswork out of eating local!

Local Harvest lists the following rewards for both the consumer and the farmer:

Advantages for farmers:

• Get to spend time marketing the food early in the year, before their 16 hour days in the field begin
• Receive payment early in the season, which helps with the farm’s cash flow
• Have an opportunity to get to know the people who eat the food they grow

Advantages for consumers:

• Eat ultra-fresh food, with all the flavor and vitamin benefits
• Get exposed to new vegetables and new ways of cooking
• Usually get to visit the farm at least once a season
• Find that kids typically favor food from “their” farm – even veggies they’ve never been known to eat
• Develop a relationship with the farmer who grows their food and learn more about how food is grown

CSA is based on a system of “shared risk and reward.” You’ll receive shares (produce) in the farm’s bounty and you also share the risks due to weather and other factors beyond the control of the farmer.

This is our first year participating in a CSA and I’m thoroughly enjoying our weekly bin of veggies from Nathan Creek Organic Farm! I’d recommend researching farms now to start planning for next season! Visit Farm Folk, City Folk for a list of local farms participating in Community Supported Agriculture.

Want to know what we’re doing with all our local produce? Visit the Vancouver Nutritionist blog for recipes and inspiration!

The fitness supplements industry has been primarily targeted at young males wanting to bulk up in the gym. In 2008, bodybuilding – related products generated a $2.7 billion industry. Some health experts have criticized protein supplements as being unnecessary for the majority of people that buy them, because most already consume enough protein in a balanced diet. Since the human body can only metabolize 5-9 grams of protein per hour; excessive daily intake can cause kidney problems or weight gain. However, there is a subset of professionals in the medical and fitness industry that are recommending protein powders to aid in promoting fat loss and muscle gain.

Compared to some muscle building supplements, whey protein is more of a general fitness product that helps to speed up the recovery of muscles after a workout. It also can, in some instances, help athletes and fitness enthusiasts become stronger faster.

Here is a look at six different types of protein sources available in products at health food and supplement stores.

1. Whey protein is the most commonly used type of protein. This is because it is absorbed by the body very fast and easily. It also contains high levels of all the essential amino acids and branched-chain amino acids. Whey protein also contains the highest amount of the amino acid cysteine which is key for the biosynthesis of glutathione.
2. Casein protein (or milk protein) is the richest in glutamine, an amino acid that reportedly helps in recovery, and has casomorphin which helps the body to absorb the amino acids over long periods of time.
3. Soy protein (Soybeans) contain isoflavones, a type of phytoestrogen. Soybeans are the only plant food that has all of the essential amino acids our body requires, making it a complete protein.
4. Egg white protein Egg-white is composed of 40 different types of proteins and is almost pure protein, making egg white protein powder a very popular choice.
5. Hemp seed protein The hemp seed contains complete and highly-digestible protein and hemp oil is high in essential fatty acids.
6. Rice protein Naturally prominent in rice protein, tryptophan helps the body fabricate serotonin. With more readily available serotonin in the system, mood will be elevated, resulting in fewer sugar and starch cravings.

Even Hollywood has jumped on the protein supplement bandwagon. Fergie who always looks stunning and exercises regularly, gets some help through a protein powder called Ultima Power shake mix which is micronutrient-fortified, rich in protein, and promotes fat loss and muscle gain. Marvel’s ‘Thor’ is coming to the big screen next summer and the film’s leading man, 26-year-old Aussie star Chris Hemsworth revealed that he had to bulk up over the course of six months for the role by eating clean proteins and drinking  a lot of protein shakes. A Beverly Hills skin specialist, Sonya Dakar, who is best known for advising her clients that healthy skin begins with a healthy body, has just released an FDA-approved supplement collection called Beauty Boot Camp.

We want to know which protein powder you throw in the blender and drink after your workouts? Leave a comment below.

If you’re like me, most of your fitness activities are solo. I love running, hiking, weight-training and stretching alone. It’s my time of peace and solitude. However, I also recognize the benefits of a challenge, so I decided to step out of my comfort zone and join a running clinic.

When you work out on your own, you are the boss and you get to set goals and limits. You also get to cop out if you aren’t in the mood, which can delay progress and results.

Joining a group event is a great way to increase your likelihood of achieving fitness goals.

If the group has a target focus, such as running a half-marathon within 3 months, or completing three 45 minute spin classes per week, then the structure is already in place for you. You commit and become accountable to an entity bigger than yourself. You are part of a group, and you must participate, be on time and keep up with the herd. There is a tangible focus, and you are guided (rather having to motivate yourself) to working your way to that goal.

Group energy can be very contagious and provide you with extra momentum. You will also access camaraderie and support, as well as build your network. Finally, a little friendly competitive spirit can show up in a group setting, which, if kept at bay, can be a great motivator to keep on top of your fitness game.

In the eighties and nineties we heard the words “six pack” used to describe strong rectus abdominals. In today’s fitness industry, the words core strength is commonly being used, but what does the core really consist of?

Anatomically, the core consists of the muscles in the hips, deeper muscles in the abdominals such as transversus abdominus (TA), multifidus and others surrounding the spine. One of the most important reasons to strengthen your core is because the structural integrity of the body depends on it.

A very efficient method of training called Functional core training challenges the participant in an environment that uses multiplanar movements such as acceleration, deceleration and dynamic stabilization. Just as the human body functions as a unit, not just one muscle acting in isolation, so therefore your workouts should focus on exercises that work all units i.e. agonist, antagonist and synergistic muscles. If you want more of a challenge in your workouts, the Plank with Chest and Back series is a great example of functional core training.

Goal: 1 minutes for plank, 10 push ups, 10 plank rows on each side with good form.

Muscles involved: Pectorals, Triceps, Shoulders, Back and Core.

Click here to view the embedded video.

Tips: Remember to breathe during the hard phase of the series and avoid any strain in your neck. Also remember to keep your core engaged and avoid letting your hips drop below your chest. Have a good workout!

Try the Plank with Chest and Back series and let us know what you think with a comment below.

Ice Cream is a delicious treat any time of the year. But summer is the perfect season for ice cream sandwiches. If you have a gluten intolerance, you’ve probably had to pass them by. Now, you can once again indulge in this old–fashioned favourite. Enjoy our gluten–free ice cream sandwiches, and you’ll never feel deprived. Our cookie is full of rich, chocolate flavour with none of the chemical taste or preservatives of the store–bought variety. You get to choose the ice cream filling, so let your imagination soar with all the possibilities—mint chocolate chip, coffee, strawberry, toffee crunch, checkerboard of vanilla and chocolate. Can’t wait? You won’t miss those stale old ice cream sandwiches from the corner store ever again. This recipe serves approximately 12 mouth watering filled sandwiches.

Ingredients:

¾ cup sweet butter
1 cup granulated sugar
1 large egg
1 teaspoon pure vanilla extract
1½ cups brown rice flour mix*
½ cup sweet rice flour*
½ cup baking cocoa
1 teaspoon baking powder
1 teaspoon baking soda
¼ teaspoon salt
1 teaspoon xanthan gum
Baking spray to grease cookie sheets

Filling:

You favourite ice cream

Directions:

1. Preheat oven to 350°F. Lightly grease cookie sheet with baking spray.
2. Beat butter and sugar at medium speed in large bowl of electric mixer until well–blended. Add egg and vanilla and beat well.
3. Add flours, baking cocoa, baking powder, baking soda, salt, and xanthan gum, and mix until a soft dough is formed.
4. To shape into a rectangular solid (for traditional shaped ice cream sandwiches), drop dough in a mound on large sheet of plastic wrap. Fold the plastic over the dough and shape into a long log 2½” high by 2½” wide by 6” long using plastic to flatten ends. Try to smooth dough with your fingers. Refrigerate roll until well–chilled. Unbaked dough can be kept in refrigerator for up to three days or frozen for up to two months. To freeze, wrap plastic–wrapped log of dough in foil.
5. Using a thin, sharp knife, slice chilled dough into ¼ inch slices and place onto lightly greased cookie sheet 1 inch apart. Bake in center of oven for about 11–12 minutes until cooked through. (Cook 1–2 minutes extra for a crisper cookie). Cool slightly on cookie sheet and transfer to wire rack to cool completely.
6. Cut ice cream into squares 1” to 1½” thick. Place ice cream on one side of a cookie and cover with another cookie. Wrap each sandwich in plastic wrap and store in airtight container in freezer. Cookies and ice cream can also be kept separately and put together just before serving.

Cook’s note:
For round ice cream sandwiches, mound dough on plastic wrap, fold the plastic over the dough, and shape it into a round log 3” diameter by 6” long. Spoon ice cream onto one side of a cookie and cover with another cookie.

The edges of each ice cream sandwich can be dipped into tiny chocolate morsels, M&Ms, or other crushed candies for an extra added treat!

*see “Gluten–Free Flour Mixes” in our Recipe Archive
** Available in natural food stores or online from Authentic Foods (see “Gluten–Free Flour Mixes” in our Recipe Archive) or other vendors.

Six years ago I was at a physical peak; I’d completed a marathon, shortly followed by a half marathon and began training for second full marathon. I loved running, my life revolved around my running schedule and I’d made some great friends while training. But then I woke up one morning in terrible pain. I had sciatica.

It took more than a year to get proper treatment; physiotherapy and a bit of chiropractic voodoo. By the time I was feeling close to normal my fitness was lost. I tried on and off to get back to the gym and regain my strength but it wasn’t working very well. The next 5 years saw me put on between 11-14 lbs. I couldn’t seem to get back on track on my own. Those extra pounds were eating away at my self confidence and attracting the wrong kind of attention because a lot of the weight I had gained went to my bust. I had gone up three cup sizes and was busting out of an E. I was having a very hard time finding clothes that fit properly and hid my rather large assets. My back and neck were irritated frequently because clothes pulled on my neck, some days causing near migraine style headaches. I felt that surgery should be a last resort. I knew what my body looked and felt like 10 lbs lighter. I knew it was possible to get back to that weight, just not on my own.

I met Suzanne Zilkowsky, from Urban Evolution Personal Training about a year ago through some friends. They all raved about her.  I had never invested in a personal training or myself in that sort of way before but I knew what I was doing on my own just wasn’t cutting it. Too many factors were interfering with my commitment to myself, my own weakened will power and annoying recurring shoulder pain for example.  I needed someone who was truly in my corner. Last September I finally bit the bullet and asked if Suzanne would take me on. Writing the first cheque was hard but I told myself it was a personal investment and very quickly found that I was no more than $2 – $8 less in my pocket per week. Suzanne reviewed my food journal and put an end to my bought breakfast and lunches which saved me approximately the same amount per week that I was spending on my training.

Suzanne asked me to take care of the problem with my shoulder by seeing a physiotherapist, a real hardship, going to see my favorite health care professional who quickly sorted me out.  In the first week of new eating habits and training I lost half of my initial weight loss goal, 5 of 10lbs!  After that I had to work harder for the weight loss but met and beat my goal in the first 10 weeks of sessions with Suzanne. I was strong and ready to get on with things. It was time for a new bra fitting but this time the letter was getting smaller. (Woo hoo!) My confidence was so improved I was able to take other big steps to improve my life and increase my happiness. One of those steps was to train for the 2010 Vancouver half marathon which I successfully completed and the next was backpacking solo in Scotland and Ireland. I have more goals I’m working towards and truly feel that my physical strength and regular endorphin highs bolster my mental and emotional strength and confidence. In September I will have been training with Suzanne for a year and it has helped me get through some very big challenges in my life.

If you would like to be featured on Fitness Goop, please send a 500-700 word answer to “how fitness changed my life” along with a recent picture of yourself being active to howfitnesschangedmylife
@fitnessgoop.com.

It might be difficult to fathom, but at one time yoga was done sans mat. It was even done in varying temperatures. I know – your mind is blown, right? Yoga has definitely evolved over time, and new forms such as Bikram’s, Anusara and Yin are reshaping the way we practice. And while purists might disagree, allowing anything to change and be improved upon from the generation of new ideas is beneficial.

Above sarcasm aside, mats reduce injury; and with the advent of temperature-controlled studios, one can further customize the degree to which a practice challenges the cardiovascular system. But let’s not forget the important role communing with nature plays. It’s called “tree pose” after all, not “water cooler pose.”

Dragging your asanas outside has its rewards. It’s much easier to envision your body as a fluid, changing thing while, at the same time, experiencing the degree to which a landscape changes in an hour. And though uneven ground will prove more challenging, the non-dualistic class of yogis who believe we are all part of one mass consciousness will appreciate feeling grass or sand wriggling up between their toes.

Some tips for practicing outdoors:

• Focus on your view – not your backdrop
• Keep the poses simple in order to avoid injury
• Hold standing poses longer in order to increase intensity and appreciate the scenery
• Wear sunscreen or find adequate shade
• Ensure air quality is appropriate for outdoor practice
• Remain in your body despite visual stimulation

And lastly, be sure to include shavasana (corpse pose) at the end of your outdoor practice. This will likely be more difficult given your vulnerability. To start, you might try just challenging yourself to keep eyes closed while counting to 60, then allowing yourself a peak at the surroundings and then closing them again. Do this five times. Eventually you will feel comfortable bringing your attention fully inside your body while outside.

The Stability Ball Hamstring Curl could possibly be the most effective hamstring exercise around. To perform this movement you will need a Stability ball and your body. Since the ball is unstable, your hamstrings and back muscles have to work hard to maintain your body position. Hamstring curls using the ball delivers great resistance to your hamstrings, and when done correctly this relatively “new kid on the block” is super effective.

Goal: Keeping your hips up in line between your knees and your shoulders as you draw your heels in.

Muscles involved: Hamstrings, stabilizer muscles in the knees, hips and back.

Action: Lie on your back with your heels supported on the stability ball. Raise your hips up into a bridge position and roll the stability ball towards your glutes with your heels. Contract your hamstrings at the end of the movement. Release the tension and return to the starting position. Repeat for the desired number of reps.

Click here to view the embedded video.

Tips: Remember to breathe on the hard phase of the exercise and avoid any strain in your neck and shoulders. When you can complete this exercise with good form for approximately 8-12 repetitions try some of the advanced variations shown in the video.

Try this exercise and let us know what you think. Please leave a comment below..