obesity

Addicted to Fitness Show Notes – Apple Watch Review & Childhood Obesity

Welcome back!

Nick and I have been making progress on our training, bit by bit. We kick off this week’s podcast episode with a recap on what we’ve been doing.

Nick has been finding his Title Boxing classes to be a built in workout, which has been good since time between work and parenting has been somewhat limited.

He also gets into what he’s doing in his diet – intermittent fasting (phase two – which includes a 10 hour eating window and 14 hour fast). He’s already lost five pounds, which he wasn’t expecting, thinking he didn’t have that much weight to loose.  The point was never to loose weight, but rather to attempt to eliminate precursors of detrimental health conditions like insulin resistance and cancer. You can read more about his previous blog post on intermittent fasting and its benefits here.

I meanwhile, have been focusing on childcare, which is a workout in itself, but have already dropped over 20 pounds off my pregnancy weight (mostly due to breastfeeding). My available time to workout is about 30 minutes, so whatever I choose to do (Peloton bike or yoga usually) must fit in that window.

IMG_5690

We’re big fans of our Peloton Cycle

My cardio is the area that I have seen the most need for improvement. My goal for training has not been to loose weight though, but rather just to continue to combat postpartum anxiety and depression.

Our first main topic of the episode is a review of the new Series 3 of the Apple Watch.

podcast pic 11-6

Now, if you’ve been listening for a while, you might recall my review of the Fitbit Charge 2 earlier this year (listen to that ATF episode here) in which I stated that it was a test on whether I would like a fitness tracker and heart rate monitor at all. I wasn’t ready at that time to invest in anything more.

Well, I decided recently that I was ready for a smart watch, as the actual watch functionality was something that I really missed. With the latest release of the Apple Watch, Series 3, I felt it was finally time to make the move.

So first, a quick introduction to what I got!

I purchased the Series 3 – 38MM Apple Watch with GPS and the gold aluminum case, along with the Pink Sand Sport Band.

apple & Apple

The specs include:

  • Gold aluminum case
  • Built-in GPS and GLONASS
  • Faster dual-core processor
  • W2 chip
  • Barometric altimeter
  • Capacity 8GB1
  • Heart rate sensor
  • Accelerometer and gyroscope
  • Water resistant 50 meters
  • Ion-X strengthened glass
  • Composite back
  • Wi-Fi (802.11b/g/n 2.4GHz)
  • Bluetooth 4.2
  • Up to 18 hours of battery life
  • watchOS 4
In terms of the look and comfort, the 38mm size is great for my wrist size, as is the band, which fits even my smaller wrists surprisingly well. Plus the band is made of high performance fluoroelastomer that will stand up to my heavier use. The ability to customize the look by switching out the bands is the icing on the cake!
One of the best parts of this watch, is the watch face/s. Not only do they actually show up when I look at my watch (the Fitbit was not as sensitive) but the multiple, customizable faces that you can switch between and manage on your iPhone via the Apple Watch app, are crystal clear and very convenient.
Another key strength of this device is the integration with the iPhone, which is truly amazing. Everything is customized and controlled/setup through the iPhone via an app. It even has some of the same functionality (flashlight, talk to text, Siri, reminders, sound controls, etc.) to the iPhone.
Some of my favorite apps/programs include:
  • Heart Rate Monitor is pretty accurate and can run ongoing or in the background, depending how you’re using it (will drain battery life if using it to track an activity).
  • Activity – Set goals and get reminders. All of which integrate into the Health App on your iPhone
  • Workout – Quickly select a workout for tracking purposes. All metrics integrate into the Health App on your iPhone
  • Weather – Pretty straight forward, but seeing it on your watch at a glance is remarkably helpful
  • Timer & Stop Watch – Again, straight forward, but handy for a variety of instances
  • Maps – Would probably be good when you’re walking around and need to find something. Just takes a little time to get the directions on your watch.
  • Messages – Not particularly health focused, but is a simplified version of the Messages app in your phone. The talk-to-type tech is surprisingly accurate and makes it all that much easier to respond to texts without having to get your phone.
Finally, the magnetic charger sits in my bathroom and is super easy to lay the watch on. The fact it’s the basic charging cube cord makes it easy to interchange with other cords in my house (which are everywhere since we have so many apple products!).
The popularity of the Apple Watch means it’s been appearing on the wrists of people of all ages, including teens and kids! The question of whether these younger age groups are truly using these gadgets for fitness is somewhat questionable given our next topic… childhood obesity rates.
Nick came across this article in Time magazine recently that cited a study in a medical periodical, about how the BMI (ratio of weight & height) indicates that childhood obesity has risen 10 times worldwide over the last 40 years. [Insert gasp here]
The study reported dramatic increases in childhood obesity in African and Asian countries especially, which have historically had low obesity rates. This was a surprise to us. Additionally, in several countries where childhood obesity rates were already high (including the U.S.), the rates have plateaued, however, the researchers believe it is more due to coincidence and not policy action.

 

This slideshow requires JavaScript.

A related article Nick recently saw from the Washington Post (link) stated non-alcohol-related fatty liver disease (cirrhosis of the liver) is the fastest growing reason for liver transplants among young adults in the U.S.. This disease can be caused by obesity, hypertension and diabetes (i.e. high intake of sugar and grains IMO). One researcher in the article stated that they had a patient develop this condition at age 13.

It should be noted that the number of liver transplants due to non-alcohol related cirrhosis is small, but what is alarming is the dramatic increase in its prevalence over the last 10 years.

All in all, it’s an alarming study, reinforcing how important food and health education is among our youth!

As we wrap up, we encourage you to please visit our sponsor hempcoffeeexchange.com and use the code ‘ATF’ to get 20% off at checkout!

Reach out to us on social media (FacebookInstagram or Twitter) or send us and email at elementaltampa@gmail.com.

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/apple-watch-review-a-childhood-obesity/id1121420986?i=1000394456914&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/apple-watch-review-a-childhood

Website: http://addictedtofitness.libsyn.com/apple-watch-review-a-childhood-obesity

Advertisements

What’s On The Menu is this Weekend’s Workout

I didn’t get my weekly “What’s on the Menu” post done for its normal Thursday post date, but I still wanted to share it with you. Read about my experience with intermittent fasting then enjoy another effective weekend workout.

I was first introduced to the idea of fasting during my formative years in Catholic elementary school. Every Friday during Lent (the 40 days leading up to Easter), all Catholics were encouraged to fast during the day and then finish the day with a “meatless” dinner. Thankfully the Bible didn’t consider seafood meat, which meant I enjoyed a lot of McDonald’s fish sandwiches and pizza for dinner during Lent.

I’ll admit that my dedication to daylight fasting during Lent was spotty at best and, as devoted to Catholicism as my parents were and still are, they didn’t send my brother and I to school without lunches.  I was extremely grateful to them at the time, but with what I know now, periodic fasting could have been extremely beneficial.

The origins of fasting date back to ancient Greece and it’s inclusion in numerous religious doctrine make it one of the oldest weight loss/control methods. Even though its been used for several millennia, the extent of fasting’s metabolic benefits are just starting to be discovered (source).

One of my go-to sources for the latest health research, Dr. Rhoda Patrick, has been promoting the benefits of intermittent fasting, which she refers to as time restricted eating, for some time now. The basic concept is that you have an eating window everyday that syncs up to your natural circadian rhythm. The research suggests that the most metabolic benefits occur with a eating window of no more than 12 hours and, unlike my Lenten fasts, occurs during the day (source).

Studies have shown that adherence to this way of eating may save you from a number of the leading causes of death. Several recent discoveries about the death-defying benefits of intermittent fasting include:

  • Every other day fasting found to reduce obesity and insulin resistance by changing gut bacteria (source)
  • An 11-hour eating window associated with a significant reduction in breast cancer risk & reduction in recurrence (source)
  • Frequent fasting has been shown to reduce the insulin-like grown factor 1 (IGF1) which has been show to proliferate the growth of cancer cells (source)

Screenshot 2017-11-04 at 8.16.10 AM

I’ve been partaking in time restricted eating for the past 3 weeks and I’ll admit it’s pretty tough for someone like me. I have a very active job and some days I leave the house before 7am and don’t return till 8pm. Thankfully I’ve been very good at packing a lunch full of nutritious and satiating foods that help me get enough fuel in during my eating window.

Even though I started my current intermittent fasting plan with no desire to lose weight, I’ve lost nearly 5 lbs in 3 weeks. I know that doesn’t sound like a lot but when you’re 5’11” and 160, losing 5 lbs without really trying is pretty significant. As great as the weight loss is, I’m more excited by the possibility that this way of eating can help me prolong my life.

Another way to prolong your life is with regular exercise, which is why you should try the weekend workout featured below. This workout includes several variations of one of the most beneficial exercise there is, the squat.

Squats are considered a compound exercise, which means they are multi-joint movements that require the use of various muscle groups. Try to knockout these various forms of the squat and make sure you let us know in the comment section below or on social media (FacebookInstagram or Twitter) how you feel the next day. Don’t forget to warmup and modify the workout to match your fitness level. ENJOY!

ETT 10-21 Weekend Workout (4).png

What’s On The Menu – Let’s Ketchup on this Micronutrient Superfruit

I apologize for the brevity of this post. I had a full blog written, with funny anecdotes and informative nutrition details about this week’s menu spotlight. Bbbbbbbuttttt, when I woke up yesterday morning to do the final edit, I discovered that I didn’t save it.

pexels-photo-52608

My reaction when I realize I didn’t save this week’s blog

I don’t want to leave you all hanging this week, so the following is a short summary of why you need to start incorporating more tomatoes & tomato products, besides ketchup, into your diet.

  • Tomatoes’ macronutrient content isn’t anything spectacular – 1 medium size tomato contains no fat, 1 gram (g) of protein and 5 g of carbs; its carbs consist of mainly simple sugars & insoluble fiber (source).
  • Tomatoes’ micronutrient content is what really sets them apart – they contain a significant amount of vitamins (C, K & B-complex), minerals (molybdenum, potassium & copper) and antioxidants (lycopene, rutin, beta cartoene & many more – source).
  • The consumption of the micronutrients contained in tomatoes has been shown to mitigate certain health conditions – The vitamins, minerals and antioxidants contained in tomatoes have been shown to help with the treatment of high blood pressure, heart disease, degenerative vision conditions, depression and more (source). Lycopene, which tomatoes contain a significant amount of, has been shown in epidemiological & animal studies to lower the risk of certain types of cancer (source).
  • Shannon makes the best tomato dish EVA! –  Some may say this is an opinion, but if you’ve had Shannon’s Saucy Tomato Eggs, you would know it’s a fact. Do yourself a favor and click here to check out the recipe.

Screenshot 2017-08-16 at 3.56.43 PM

Hopefully the wizards at WordPress can work some magic and recover the previous blog. If they do, I’ll update this one with any additional info.

In the meantime, please feel free to send us your favorite tomato recipes. Doesn’t matter if you like’em raw, stewed or smashed into a paste, send those recipes to us at elementaltampa@gmail.com. You can also send us pics of your go-to tomato dishes on social media (FacebookInstagram or Twitter).  Shannon and I will pick the most tasty looking one and repost it on all our channels.

What’s on the Menu – The Fruit that Tells You It’s Summer

We discussed the optimum growing seasons for produce in a recent episode of the Addicted to Fitness podcast (click to listen), but we didn’t discuss which produce best REPRESENTS each season. My “season appropriate produce” list is as follows:

  • Fall – Pumpkins, squash and other gourds
  • Winter – Kale and Apples
  • Spring – Berries and Asparagus
  • Summer – Corn and Watermelon

I’m OK with people disagreeing with me on most of my choices, but for those who don’t agree that watermelon is the most summer produce there is I say FOR SHAME.

I can’t be the only one who attended summer cookouts where the giant green melon was used for the appetizer, main course and/or dessert. I’m sure if you go back and look at your family photos, they’ll be a picture of you standing next to a sprinkler with a giant wedge of watermelon in your hand. The fruit’s optimum growing season is May through September for PETE’S SAKE. Anything else go on between May and September?

How bout a little thing called summer break.

I rest my case.

pexels-photo-128598

Now that I’ve established the fact the watermelon is THE summer produce, let’s discuss whether or not it’s healthy. One cup of watermelon contains less than one gram (g) of fat & protein and 11 g of carbs, 9 of those grams coming from sugar.

Not terribly uncommon for a sweet fruit, but somewhat of a departure from the items you’d usually see on this weekly blog. The relatively high sugar content translates to a rather high number on the glycemic index (GI), 76. However, unlike its GI, watermelon’s glycemic load (GL) is only 8, which is considered low. In layman’s terms, a serving of watermelon can cause a blood sugar spike but only for a short period of time, which translates to a minimal insulin response (source). With that said, if you are obese or a type 2 diabetic, I’d suggest asking your physician if it’s OK to add watermelon to your diet.

If you are fortunate enough to include watermelon in your diet, expect even more benefits than just its delicious flavor. In addition to a host of important vitamins (A, B6 & C), minerals (copper & magnesium) and amino acids, watermelon contains a significant amount of the phytonutrient lycopene. This carotenoid is not only responsible for giving watermelon its red color, it also provides the fruit’s anti-inflammatory and anti-oxidative properties. Recent research also suggests that lycopene can be very important to our cardiovascular and skeletal systems (source). Both of which are super important when you’re 30 something year old going head first down a homemade slip & slide.

I mean it is summer after all.

Menu pic 7-20

Watermelon is also one of those fruits that pairs well with a wide variety of other foods. Shannon and I are big fans of watermelon salad with feta cheese and reduced balsamic dressing. If you have any other mouthwatering dishes that feature watermelon, please share them with us on social media (FacebookInstagram or Twitter).

Before I wrap up this menu spotlight, I want to give you a friendly reminder about ETTampa’s free fitness consultations. If you are looking for a little guidance, whether it be for exercise, nutrition or even accountability, send me an email at elementaltampa@gmail.com.

Hope to hear from you soon!

What’s on the Menu – I can see clearly now

None of us are getting any younger. I know that’s not exactly breaking news, but I recently reached the point in my life where I’m beginning to feel the effects of aging. I cruised through my 20s with little concern every time my birthday rolled around. Now, as I inch closer to 34, I’m starting to experience issues that would have never affected me 5 years ago.

My muscles take a little longer to recover from a tough workout. It’s hard for me to be energetic the day after a poor night’s sleep and if I decide to forgo “clean eating” for a night, my digestive system is in turmoil for at least 24 hours. Fortunately, there is one bodily function that has yet to be touched by the hands of father time and I believe that has a lot to do with today’s menu spotlight.

Salad

Whether it be in a salad I packed for lunch or Shannon’s delicious Saucy Tomato Eggs (clink link for recipe), bell peppers frequently make their way into many of our meals. Unlike their spicy cousins, bell peppers do not contain capsaicin, which is why they’re often referred to as sweet peppers. True to their name, bell peppers provide a sweet flavor and a tremendous crunch to any recipe. Even though they lack the beneficial capsaicin compound, bell peppers provide a host of beneficial nutrients that can help manage several different health conditions, including poor eye sight.

One medium sized red bell pepper contains approximately 75% of our recommended daily value of vitamin A. Research has shown that the vitamin A contained in vegetables like bell peppers not only protects the surface of the eye, but also decreases the inflammation created by specific eye conditions (source). In addition to vitamin A, bell peppers also contain high levels of the antioxidants lutein and zeaxanthin, which have been shown to be effective in the treatment of age-related vision loss (source). Believe it or not, the bell pepper’s health benefits don’t stop there.

Menu pic 5-18

Bell peppers also contain a significant amount of vitamin C, vitamin B6, folate and numerous antioxidants. This nutrient dense fruit/veggie improves immunity, reduces inflammation, promotes healthy pregnancies and stimulates collagen production. It’s important to remember that a lot of the vitamins bell peppers possess are fat soluble vitamins. Which means you need to prepare them with a fat source. Sauteing them up in olive oil or butter should do the trick (source).

I know I included the link already, but do yourself a favor and check out Shannon’s saucy tomato eggs recipe. If I had to pick only one meal that contained bell peppers to eat for the rest of my life, it would be that one.

No doubt about it.

If you have a recipe that features bell peppers that you can’t live without, please let me know about it. You can email your recipes to elementaltampa@gmail.com or post a pic of your favorite bell pepper recipe on one of our various social media channels. It’s going to be hard to beat Shannon’s recipe, but you can try.

What’s on the Menu – Expiration dates need not apply

I’m a huge Anthony Bourdain fan. I know I’ve said it before, but he is my man crush. He’s a badass chef, a killer writer and trains jiu-jitsu nonstop. Besides the decades of substance abuse, I’d definitely want to be him if I could switch bodies for a day. One of the main reason I want Bourdain’s life is he gets to travel the world and eat unique and sometimes unusual cuisine. One such trip, which was documented on this CNN show Parts Unknown, took him to Denmark and the “science bunker” of the often #1 rated restaurant in the world, Noma. There he got to taste numerous food items in various stages of fermentation. Fortunately for us, we don’t have to travel to Denmark to reap the benefits of fermented foods.

Screenshot 2017-04-27 at 3.01.34 PM

Inside the Noma Science Bunker (pic courtesy of eater.com)

Fermented foods are all the rage nowadays. You can find them at grocery stores, farmers markets and juice bars. You can even find them at baseball stadiums. You may have several fermented foods in your fridge and not even know it. Common fermented foods include: yogurt, miso, sauerkraut, natto and kimchi, which is today’s menu spotlight.

The nutritional value of the vegetables used to make Kimchi are actually enhanced due to the fermentation process. The primary bacteria responsible for Kimchi’s fermentation, Lactobacillus plantarum, not only increases the numerous vitamins and minerals contained in the vegetables, it also increases important bioactive compounds like thiocyanate and glucosinolate. These compounds have been linked to possible treatments for various health conditions such as cancer, obesity and atherosclerosis just to name a few. Kimchi also happens to be a natural probiotic that promotes proper gut health (source). Sounds like a miracle food right? I think it is and what’s even more amazing is that you can make this miracle food at home for next to nothing.

Menu post 4-27

Making homemade kimchi is so ridiculously easy that I’m pissed at myself that I haven’t done it yet. The only supplies you’ll probably need to invest in are several glass mason jars with screw on lids. Other than that it’s just vegetables and spices. Check out the video below to see how easy it is to prepare (sorry for the commerical).

If you already make your own homemade kimchi, let us know about your recipe. We’d love to share a pic of your delicious fermented veggies on our social media channels. Feel free to send any and all feedback to elementaltampa@gmail.com or reach out to us on social media. We’re not afraid to “fanboy” over the greatness of kimchi in a public forum.

Addicted to Fitness Show Notes – 2016 Year in Review

Shannon here. I’m back!

The end of one year and the start of another prompts many traditions, including a look back at the year we’ve bid farewell to. 2016 was a pretty epic one for the podcast, being the inaugural year!

atf_2016_yir

We covered some great topics in the past year and picked out some special highlights for you in this week’s episode.

  • Interview Highlight – Vinnie Tortorich explaining the NSNG diet and how it could have a great impact on the country’s obesity epidemic.
  • Taste Test Highlight – Bone both review discussing the taste and benefits of this popular “new” food item.
  • Product Review Highlight – Peloton cycle review including an on-bike workout going through the features the bike has to offer.

Mostly, we want to thank all the listeners for your support which has helped keep us going through this first year and made Addicted to Fitness a 5-star rated podcast in the iTunes store. We are so appreciative for all your support. Don’t forget you can get in touch with us between podcasts and keep the feedback coming either on Facebook or by leaving a review in the iTunes store.

Thanks again for listening and Happy New Year!

Links to this week’s episode:

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-2016-year/id1121420986?i=1000379513408&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/addicted-to-fitness-a-year-in-review

Addicted to Fitness Show Notes – Interview with Swerve Sweetener President & CEO Andress Blackwell

Notes by Shannon.

This week’s podcast is going to be sweet.

It all started with the discovery of Swerve Sweetener. Picked up on a whim, we tried this sugar alternative after seeing it in a blog recipe. After making one kick-butt pumpkin pie, our interest was piqued.

Could this product that tastes comparable to sugar (you can use it 1:1 in most recipes to substitute regular sugar), with zero effect on blood sugar & insulin response, be too good to be true?

We put the question out into the world (and social media) and got a response. A response from the folks at Swerve Sweetener no less, offering up an interview with their President and CEO Andress Blackwell!

swerve-flat

Picture courtesy of Shannon Palmer

The quest for more information about this sugar substitute, which we have previously chatted about in a past episode, is what led to this week’s interview. Nick got the chance to ask those questions that had been nagging at us for weeks:

  • Where did the development of this particular sugar alcohol – erythritol – come from?
  • How was it different from other sugar alcohols that can cause some… gastric issues?
  • Where has it been tested? Will there be more tests in the future?
  • What’s the mission for the Swerve Sweetener team?
  • Who could benefit the most from a sweetener like this?
  • Where can you find this product now?

Nick got the answers to these questions and more in the interview.

As for where you can find this product to try it out for yourself (just in time for the holidays no less!), you can use the store locator feature on their website to find a retailer near you.

We’re not the only podcast talking about sugar substitutes. Friend of the podcast, Vinnie Tortorich voiced his opinion in an episode of his podcast not too long ago. (If you know Vinnie, you might very well be able to guess what his vote on any sugar-like product would be.)

Our main takeaway, though? It’s easy to see how something like this could come in handy as an extra tool to battle the overwhelming amount of sugar in our diets around the holidays (and the rest of the year). There’s a good chance I’ve got a couple batches of favorite holiday cookies baking up in the oven right now. It’s tradition after all.

But don’t take our word for it! Listen to the interview and let us know if this is a product you might be using to sweeten up your life in the future.

podcast-pic-12-12

President & CEO of Swerve Sweetener, Andress Blackwell

Have a topic or interview you want to hear us discuss in a future podcast? Send us an email – elementaltampa@gmail.com – or give us a head’s up on our social channels. Thanks so much for all your support and don’t forget to tell us what you think either on Facebook or by leaving a review in the iTunes store. We love your feedback! Thanks for listening and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/interview-president-ceo-swerve/id1121420986?i=1000378846236&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/an-interview-with-the-president-ceo-of-swerve-sweetener-andress-blackwell