Connections
October 2011
Fitness
Nutrition
Health & Wellness News
p.1 Fitness:
More Muscle Can
Lower Risk for
Diabetes
p.2 Nutrition:
Spuds Aren’t Duds:
Potatoes May Help to
Reduce High Blood
Pressure
Crispy Potatoes with
Spicy Tomato Sauce
Health
Lifestyle
p.3 Health:
The High Cost of
Obesity
p.4 Lifestyle:
Inactive Lifestyle
Increases Risk for
Chronic Diseases
Health Observances
October
Eye Injury Prevention Month
National Breast Cancer Awareness Month
November
Lung Cancer Awareness Month
American Diabetes Month
COPD Awareness Month
National Healthy Skin Month
National Stomach Cancer Awareness Month
December
Safe Toys and Gifts Month
Fitness:
More Muscle Can
Lower Risk for Diabetes
A study published in the September 2011 issue of the Journal of
Clinical Endocrinology & Metabolism found that the greater a person’s total muscle mass, the lower his or her risk of having insulin
resistance, a condition where the hormone insulin becomes less
effective at controlling blood sugar levels. Insulin resistance is a
major factor that contributes to diabetes.
Usually, physicians advise patients to lose weight as a way
to help control blood sugar levels. This current research
suggests that building muscle may be the way to go. In the study,
researchers looked at 13,644 individuals and the association
between their muscle mass and the incidence of insulin resistance
and blood sugar disorders. Those with higher muscle mass, relative to their body size, had lower risk for diabetes.
The study found that for every 10% increase in the muscle index
(the ratio of muscle mass to total body weight), there is an 11%
reduction in insulin resistance and a 12% reduction in prediabetes. According to John Buse, MD, PhD, chief of endocrinology at
the University of North Carolina, Chapel Hill, muscle is one of
the major insulin-sensitive tissues in the body. As he says, “The
more muscle mass you have, the more glucose you can dispose of
in response to insulin. Fitness trumps fatness.”
So, what’s the best way to build more muscle? The answer lies
in resistance training, sometimes referred to as strength training.
Resistance training works by causing small tears to the muscle
cells. Your body will quickly heal the tears, helping the muscles
to grow stronger. Resistance exercises can be done with weight
machines, dumbbells, exercise tubing or resistance bands, or
even your own body weight. Push-ups, sit-ups, and lunges are
examples of effective exercises that use your own body weight for
resistance. For basic workout routines using body weight or fitness equipment you may have at home, visit www.exercise.about.
com.
Sources:
Kraft, Sy. “Hit Gym, Resistance Training to Lower Diabetes Type 2 Risk.” 29 July 2011. http://www.
medicalnewstoday.com/articles/231987.php.
“Increased Muscle Mass May Lower Risk of Pre-Diabetes.” 29 July 2011. http://www.medicalnewstoday.com/releases/231937.php.
The material in this newsletter is intended for general knowledge only. It is not a substitute for a doctor’s advice, diagnosis, or treatment and does not address
individual situations. Please consult your doctor before beginning any health, nutrition or exercise program.
Nutrition:
2
Spuds Aren’t Duds: Potatoes May Help to
Reduce High Blood Pressure
When the low-carb diet craze began several years ago, the lowly potato emerged as a villainous vegetable, but that reputation may be about to change. At a recent meeting of the American Chemical Society,
scientists reported on promising new research where a couple of servings of potatoes each day reduced
blood pressure almost as much as oatmeal—without causing weight gain.
In the study, 18 patients with high blood pressure who
were primarily overweight/obese ate six to eight purple
potatoes (each about the size of a golf ball) with skins
twice daily for a month. Scientists monitored the patients’ blood pressure, both systolic and diastolic. (In
a blood pressure reading, like 120/80, systolic is the
higher number and diastolic is the lower number. The
systolic is the highest blood pressure during a heartbeat; the diastolic is the lowest blood pressure between
heartbeats.) After a month, none of the study participants had gained weight, and the average systolic blood
pressure dropped by 3.5 percent while diastolic blood
pressure decreased by 4.3 percent. Although researchers
used purple potatoes for the study, they believe red-skin
and white potatoes may have similar effects.
Before you celebrate with a large order of fries, however,
it’s important to note that the potatoes eaten by the study participants were cooked without oil in a microwave. High cooking temperatures destroy most of the healthy substances found in a potato, leaving
mainly starch. When prepared without frying and served without toppings such as butter, margarine or
sour cream, one small potato has only about 110 calories and contains many healthful phytochemicals,
vitamins and minerals.
Source:
“Potatoes Reduce Blood Pressure in People with Obesity and High Blood Pressure.” 01 September 2011. http://www.medicalnewstoday.com/releases/233677.php.
Favorite Recipe:
Satisfy your craving for fries with ketchup—
without the added guilt!
Sp
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Recipe courtesy of www.eatingwell.com.
Nutrition (Per Serving):
(Each serving is approximately ¾ cup potatoes
and 2 tablespoons sauce.)
150 calories; 1 g Fat (0 g Sat; 0 g Mono); 0 mg
Cholesterol; 33 g Carbohydrates; 4 g Protein; 4 g
Fiber; 274 mg Sodium; 875 mg Potassium
Note: Sauce can be made ahead and refrigerated
for up to 1 week.
Nutrition
oes with
Potat
Crispy
ce
ato Sau
m
o
T
y
ic
s:
Health:
3
The High Cost of Obesity
In addition to taking a toll on a person’s physical and emotional health, obesity also can impact a person’s financial health, according to a recent report from George Washington University. In medical terms,
obese is defined as having a Body Mass Index (BMI) more than 30, while overweight is defined as having
a BMI between 25 and 29.
Using a series of both indirect costs, such as lost productivity, and direct costs such as obesity-related
medical expenses, researchers estimated that the annual price tag of obesity at an individual level is
$4,879 for women and $2,646 for men. Costs are nine times higher for women who are obese compared to
those who are overweight, and six times higher for obese men compared to overweight men.
Why is BMI an important measurement? As BMI increases, so does the risk for the following: cardiovascular disease, such as heart disease and stroke; diabetes; musculoskeletal disorders, such as osteoarthritis;
and certain cancers, such as endometrial, breast, and colon.
Body Mass Index is based on your height and weight, and it’s simple to calculate:
1. Get an accurate reading of your weight in pounds. A digital scale is recommended.
2. Measure your height. For best results, stand up straight against a wall, mark where the
top of your head is, and use a tape measure instead of a ruler to find your height in
inches.
3. Divide your weight by your height.
4. Take the result from Step 3 and divide it by your height again.
5. Multiply the result from Step 4 by 703; this is your calculated body mass index.
Health
Sources:
“First-Ever Report on the Individual Cost of Obesity Unveiled.” 21 September 2010. George Washington University School of Public Health and Health Services.
http://www.gwumc.edu/newsevents.
Holden, Diane. “Fact Check: The Cost of Obesity.” 27 April 2010. http://ac360.blogs.cnn.com/2010/04/27/fact-check-the-cost-of-obesity/
“How to Calculate Body Mass Index.” http://www.ehow.com/how_2228241_calculate-body-mass-index.html
Lifestyle:
4
Inactive Lifestyle Increases Risk for
Chronic Diseases
Federal guidelines suggest that adults aged 18 to 64 should do 2 hours and 30 minutes of moderate-intensity aerobic exercise per week. A recent study from the University of Missouri, however, suggests that
even those who set aside time for regular exercise may be at risk for developing chronic diseases if they
are otherwise sedentary.
Researchers monitored the activity levels and diets of healthy and moderately active young adults in the
study. Their evidence suggests that physical inactivity is the primary cause of chronic diseases, such as
diabetes, obesity, and fatty liver disease, and people who exercise regularly but are otherwise sedentary
may not be active enough to combat these diseases.
Dr. Catrine Tudor-Locke, a walking behavior researcher from Pennington Biomedical Research Center,
describes a sedentary lifestyle for healthy adults as taking less than 5,000 steps per day; unfortunately,
that description applies to many of us. The point at which healthy individuals can be classified as “active”
is 10,000 steps per day.
Not sure if you’re sedentary, active, or somewhere in between? Use a pedometer (set to show steps) for
one week to learn your baseline average daily step total. Each morning, reset the pedometer to “0” and
wear it all day, from the moment you wake up until going to bed. Remove the pedometer at night, and
record the number of steps taken. Note if you did any exercise that contributed to the total. Add the total
steps for the week, and divide by 7 for a daily average. To gradually increase the number of steps you take
each day, multiply your daily average from week one by 1.2. The resulting total will be your daily step
goal for the next week. Use this method to slowly increase your steps until you reach the 10,000 per day
mark.
Lifestyle
Sources:
“America’s Walking—The 20% Boost Program: Fit Walking into Your Life.” http://www.pbs.org/americaswalking/health/health20percentboostprint.html.
Bumgardner, Wendy. “How Many Pedometer Steps Per Day Are Enough?” 04 June 2011.
http://walking.about.com/cs/measure/a/locke122004.htm?p=1
“Inactivity Linked with Risk Factors for Type 2 Diabetes.” 25 August 2011. http://www.medicalnewstoday.com/releases/233262.php.
“People with Inactive Lifestyles More at Risk for Chronic Diseases, Even If They Take Regular Exercise.” 03 August 2011. http://www.medicalnewstoday.com/releases/232158.php.
“Physical Activity Guidelines for Americans At-A-Glance: A Fact Sheet for Professionals.” http://www.health.gov/paguidelines/factsheetprof.aspx.
MedCost Benefits Services, d/b/a MBS Third Party Administrators in California