Sat, 24 November 2007 Exercise Dose and Fitness How much exercise should I do? I get this question a lot. Higher fitness has been consistently linked to better health and a lower risk of premature death from all causes - including heart disease and some cancers. A study in the May 16, 2007 issue of the Journal of the American Medical Association looked at the effect of different "doses" of exercise on fitness levels. This week on Fitness Rocks I interview Dr. Timothy Church, the lead author on the JAMA paper, about what he found about the relationship between amount of exercise and fitness levels. |
Sat, 17 November 2007 Meditation - an interview with Monique Danielle This week we will follow-up on last week's discussion of meditation by talking to Monique Danielle, a mind-body fitness professional who teaches meditation. Monique has a website and an audio CD on meditation. You can check these out at the links in the reference section. |
Sat, 10 November 2007 Can Meditation Reduce Your Blood Pressure? This week on Fitness Rocks we interview Dr. Noel Bairy-Merz about a research paper she and her colleagues published on the benefits of meditation at reducing blood pressure and improving insulin resistance in people with heart disease. |
Sat, 3 November 2007 Poor Sleep and Inflammation This week on Fitness Rocks we talk to medical researcher Michael Irwin, M.D. of the Cousins Center for Psychoneuroimmunology at UCLA. Dr. Irwin and his colleagues published a paper in the Archives of Internal Medicine describing their study into the effects of sleep deprivation on measured markers of inflammation. It seems very likely that prolonged sleep loss could lead to chronic inflammation and hence chronic diseases. |
Mon, 29 October 2007 Can Chronic Stress Cause Chronic Inflammation? This week on Fitness Rocks we look at a review article about the relationship between chronic psychological stress and chronic inflammation. The discussion is a bit tedious, but I think you'll find the information intriguing. Is the stress in your life enough of a problem to cause you to have a heart attack? Check out podcast 069 to learn about stress and inflammation. References: Stress, Inflammation, and Hypertension Exercise reduces chronic inflammation Music: Jon Schmidt - All of Me |
Sat, 20 October 2007 Eating More Fiber Reduces Chronic Inflammation This week on Fitness Rocks Dr. Dana King, a medical researcher in the Department of Family Medicine at the Medical University of South Carolina, talks to us about his research into the effects of dietary fiber on chronic inflammation. Having a low grade state of chronic inflammation increases the risk of developing several different chronic diseases, including heart disease and some cancers. Lifestyle factors like exercise and a healthy diet have been demonstrated to reduce inflammation. Join Fitness Rocks and Dr. King in a discussion about chronic inflammation and the lifestyle changes everyone can make to lower inflammation. |
Sat, 13 October 2007 Inflammation and Coronary Artery Disease This is another in the Fitness Rocks series of podcasts that seeks to explain the relationship between chronic inflammation and coronary heart disease. Understanding how inflammation promotes chronic diseases and how you can reduce inflammation through lifestyle changes is essential to a healthy life. |
Sat, 6 October 2007 Are there common origins for heart disease and colon cancer? This week on Fitness Rocks we look at a paper that examines the association between the risks of developing heart disease and the risks of developing colon cancer. Medical research is beginning to reveal common origins for a wide range of chronic diseases that we didn't necessarily appreciate in the past. Some of these shared precipitating causes are modifiable - meaning they can be reversed through changes in lifestyle. This podcast will be the first in a series of Fitness Rocks podcasts exploring the phenomenon of chronic, low-grade systemic inflammation. Chronic inflammation is becoming recognized as an underlying cause for many apparently diverse chronic diseases. Regular exercise and a healthy diet are effective methods to reduce chronic inflammation. Check out Fitness Rocks Podcast 066 and the next several Fitness Rocks Podcasts to learn what you can do to reduce your chances of having chronic inflammation, or reverse this process if you already have it. References: Prevalence of Colorectal Neoplasm Among Patients with Newly Diagnosed Coronary Artery Disease Music: Jon Schmidt - All of Me |
Sat, 29 September 2007 Lower Your Salt, Lower Your Blood Pressure, Save Your Life In this episode of Fitness Rocks I will look at some recent data on sodium intake, blood pressure and your health. Over the past 20 years death from heart disease has declined slightly - but heart disease remains the number one killer of Americans even though it is an almost completely avoidable disease. Sodium intake is one of several important risk factors for heart disease that is within your control to change. Listen to Fitness Rocks Podcast 065 to learn about the dangers of sodium and how it is that Americans came to eat so much of it - you'll probably discover that you are inadvertently eating much more sodium than you think. Click here to vote for Fitness Rocks at Podcast Alley |
Sat, 22 September 2007 What's Your HEART Score? This week I talk to Dr. Arch Mainous, Ph.D. about the HEART score which is a risk assessment tool that he and his colleagues in the Department of Family Medicine at the Medical University of South Carolina developed. Listen to Fitness Rocks podcast 064 for an excellent discussion of the various risk factors for heart disease and to learn how you can use the HEART score to assess your current risk of having a heart attack. Of course, we also talk about strategies to reduce your risk of heart disease. References: A Coronary Heart Disease Risk Score - American Journal of Cardiology Music: Jon Schmidt - All of Me |
Sat, 15 September 2007 Vitamin D and All-Cause Mortality Another study looking at the potential benefits of vitamin D supplementation has found some interesting news that you won't want to miss. Should you be taking vitamin D supplements? If so, how much and what kind? Check out podcast 063 for the answers. |
Sat, 8 September 2007 Antioxidant Vitamin Supplements and the Risk of Cardiovascular Disease This week we're looking at a recent study that investigated whether taking vitamins C, E, and beat carotene alone or in combination might help with reducing the risk of cardiovascular disease. |
Sat, 1 September 2007 Making Healthy Lifestyle Changes In this episode of Fitness Rocks I review recent data on the continued increase in the rate of rise of obesity in the USA and a paper that covers how to make effective lifestyle changes. There are many factors involved with changing one's lifestyle. Check out podcast 061 to learn which ones are likely to work for you. |
Sat, 25 August 2007 Sixty-Three Marathons in Sixty-Three Days! Tim Borland has been planning and training to use his passion for running to help in the fight against an absolutely devastating hereditary childhood illness called Ataxia-Telangiectasia. In this episode of Fitness Rocks Tim talks to us about how, and why, he has committed to running 63 back-to-back marathons every day for 63 days. You won't want to miss this inspiring story. The A-T Cure Tour begins September 3rd and you can follow Tim's progress at the A-T Cure Tour website. Music: Jon Schmidt - All of Me |
Sun, 19 August 2007 Can Your Friends Make You Gain Weight? A new study in the New England Journal of Medicine takes a look at the influence of social networks in the person-to-person spread of obesity. I think you'll find the research sheds more light on the complicated processes behind the obesity epidemic. |
Tue, 14 August 2007 Falmouth Road Race 2007 This year was the first year everybody in my family ran a road race together. It was my daughter's first race, and I ran with her. At the last minute it occurred to me that I should take my video recorder and record the race as we ran it. So I did. Let me know what you think of this first Fitness Rocks Video Podcast. Music: Jon Schmidt - Ridin' West American Heartbreak - The Last of the Superheroes Direct download: Falmouth_Road_Race_2007_youtube_copy_1.mov Category: Video Blogs -- posted at: 4:10 PM |
Sat, 11 August 2007 Growing Toward Balance This week I have an interview with Dr. Mary Kearns. Dr. Kearns is an applied developmental Psychologist and she has a new book out entitled Growing Toward Balance. Dr. Kearns talks to us about the impact of stress on our health and gives us some ideas on how we can cope with stress more effectively. References: Music: Jon Schmidt - All of Me |
Sat, 4 August 2007 It's Never Too Late - Part 2 In podcast 055 I reviewed an article about how middle-aged people can dramatically reduce their risk of heart disease and all-cause mortality by adopting the four basic elements of a healthy lifestyle - even at age 65! The four basic elements of a healthy lifestyle are: eating five or more fruits and vegetables per day; exercising at least 30 minutes every day; maintaining a healthy weight (BMI between 18.5 - 24.9); and not smoking. This week on Fitness Rocks we are very fortunate to have medical researcher Dr. Dana King on the show. Dr. King is the lead author on the paper reviewed in podcast 055. References: Turning Back Clock: Adopting a Healthy Lifestyle in Middle Age Music: Jon Schmidt - All of Me |
Sat, 28 July 2007 Osteoarthritis of the Knee This week on Fitness Rocks we talk about lifestyle and osteoarthritis and we have an interview with Dr. Paul Dimond, an Orthopedic Surgeon specializing in total joint replacement as well as less invasive treatments for osteoarthritis of the knees. Please Vote for Fitness Rocks at the Podcast Awards Website References: Consumer Labs Information on Glucosamine and Chondroitin Consumer Labs Audio Discussion of Glucosamine and Chondroitin Article in NEJM About Glucosamine and Chondroitin Diet, Nutrition and Osteoarthritis Physical Activity and Osteoarthritis Lifestyle Medicine and Osteoarthritis Music: Jon Schmidt - All of Me |
Sat, 21 July 2007 It's Never Too Late This week I review an article that discusses the potential benefits of adopting healthier lifestyle habits later in life - can you still get healthy even after years of neglecting yourself? Find out what the experts say in this episode of Fitness Rocks. |
Sat, 14 July 2007 Food and Pain Management Can the food choices you make reduce the risk of developing a chronic pain syndrome? Check out podcast 054 to learn how food may help in the fight against pain. |
Sat, 7 July 2007 Weight Lifting and Your Genes In Fitness Rocks Podcast 053 we will review two articles on the health benefits of strength training. One of the articles talks about how you can begin practicing genetic medicine all by yourself - I think you'll find this to be some very empowering information. The third annual podcast awards are coming very soon, please consider nominating Fitness Rocks in the Health and Fitness Category. You can click on the Podcast Awards button at the bottom of the Fitness Rocks homepage to nominate Fitness Rocks - or the podcast of your choice. |
Sat, 30 June 2007 How Intensity Affects Exercise Benefits In this weeks show I review an article from the journal Mayo Clinic Proceedings that looked at the effects of different exercise intensities with regards to lowering blood pressure, increasing strength, and improving measured aerobic fitness. The results will make a difference to you as you plan your fitness program. The article I used is not yet posted online, so I cannot link to it yet. |
Sat, 23 June 2007 Making Bad Cholesterol Better or Worse In this episode of Fitness Rocks we'll review studies relating to how diet affects the form in which LDL cholesterol exists in our body. It turns out that the Mediterranean Diet, with its high content of Extra Virgin Olive Oil, reduces the amount of oxidized LDL cholesterol. This is important because oxidized LDL cholesterol is a bigger risk factor for having heart disease than standard measures of cholesterol. Check out the show to get the details - it could be good for your health. |
Sat, 16 June 2007 Changing Your Diet and Exercising can Save Your Life - an Interview with Bob Torres from the Vegan Freak Radio Podcast Bob Torres has a Ph.D. from Cornell University and teaches at a college in Upstate New York. His wife also has a Ph.D. from Cornell and teaches at the same college. Together they host the Vegan Freak Radio Podcast and coauthored the book Vegan Freak: Being Vegan in a Non Vegan World. Bob has been a Vegan for several years, primarily out of concern for animal rights. He recently went to his doctor for a regular check-up and got some bad news regarding his blood sugar and cholesterol levels. He had always believed that eating Vegan was automatically healthy - but it turns out that it is definitely possible to eat a variety of highly processed foods that aren't very healthy and still be Vegan. Bob identified the bad foods, ate more fruits and vegetables, got serious about exercise, and achieved a remarkable change in his health in just one month. Check out Fitness Rocks Podcast 050 to hear Bob's story and learn how some very simple lifestyle changes can save your life. Click here to vote for Fitness Rocks at Podcast Alley References: Vegan Freak Radio Podcast - (Rated Explicit) Music: Jon Schmidt - All of MeBuy the digital download of Weight Loss: How They Did It:  |
Sat, 9 June 2007 Dietary Supplements - Are They a Good Idea? This week we look at a study from the June 6, 2007 issue of the Journal of the American Medical Association that evaluates the relationship between folic acid supplementation and cancer risk. You'll be surprised at the results. Click here to vote for Fitness Rocks at Podcast Alley References: Folic Acid for the Prevention of Colorectal Adenomas Folate and Cancer - Timing is Everything Essential Nutrients: Food or Supplements? Cancer and Mortality Associated with Beta-Carotene and Vitamin E supplementation Music: Jon Schmidt - All of MeBuy the digital download of Weight Loss: How They Did It: |
Sat, 2 June 2007 An Interview with Monte Ladner, M.D. The Fitness Rocks podcast began posting shows one year ago on June 20, 2007. There have been a total of 64 episodes posted. In this episode of Fitness Rocks I interview Monte Ladner, M.D. about how and why he started the Fitness Rocks podcast. Dr. Ladner also discusses his new audio book Weight Loss: How They Did It and we play track 02 of the audio book. |
Wed, 30 May 2007  Weight Loss: How They Did It In this short run I do a shameless promotion of my new audio book Weight Loss: How They Did It by playing the first track of the program. This is a ten track, two-hour program. The tracks alternate between the four Fitness Rocks Listeners I interviewed for the project and my own commentary. This first track is a five minute introduction to the program. Music in the audio book is from Jon Schmidt. Buy the digital download of the audio book by clicking this button:
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Wed, 30 May 2007  Weight Loss: How They Did It My audio book is now available as a digital download. The hard copy CD will be available toward the end of June. This is a two-hour program split into ten tracks that includes interviews with four listeners of the Fitness Rocks podcast that have lost a substantial amount of weight. There is also commentary from me. Check out Fitness Rocks 017 to listen to the first track as a sample. You can buy the audio file by clicking this button:
Category: Blog -- posted at: 8:43 PM |
Sat, 26 May 2007 Exercise, Weight Loss, and Systemic Inflammation In this episode we're going to review the relationship between exercise, weight loss, and systemic inflammation. Systemic inflammation, as measured by C-Reactive Protein, is associated with an increased risk of heart disease, diabetes, and cancer. Check out Fitness Rocks Podcast 047 to learn what you can do to fight inflammation. |
Wed, 23 May 2007 Your waist size and your health Hey, I missed the last Saturday post of Fitness Rocks because I was in Austin, Texas attending my oldest son's graduation from college. On this short run we'll be talking about the relationship between your waist size and your health. It's not enough just to have a BMI in the healthy range - you also need to have a slim waist. |
Wed, 16 May 2007 Yo Yo Dieting and Your Health
On this Short Run we're going to talk about the health consequences of repeatedly losing and then regaining weight. This is a common phenomenon associated with attempting to lose weight using unsustainable fad diets. |
Sat, 12 May 2007 Nutrition and Age-Related Disability In this podcast I'll review two articles looking at the role of micronutrients in preventing declining muscular strength and cognitive abilities as we age. What you eat today has a great deal to do with how well you will be able to function when you're older. The Fitness Rocks audio book Weight Loss: How They Did It will be out very soon. Check the website now and then for more information. Check out David's running blog - he just ran his first half-marathon! Comments[0] |
Wed, 9 May 2007 Environmental Pollutants in Your Food In this short run we're going to talk briefly about the very disturbing topic of toxins in the food we eat. I don't like this topic. Researching all the different poisons that humans pump into the environment that wind up in our food is, frankly, depressing - and I usually avoid reading about this. But, there are some strategies you can use to reduce your exposure. Come along on this short run and hear what I've been reading. Comments[0] |
Sat, 5 May 2007 Can Calorie Restriction Add Years to Your Life? This week we review two articles that look at the relationship between calorie restriction and health and lifespan. The topic was suggested by my good friend Nigel from the Running from the Reaper Podcast. Can cutting calories really make you live longer? Check podcast 045 to find out. Comments[0] |
Wed, 2 May 2007 Your Brain and Your Weight In this show I review an article from the April 25, 2007 issue of the Journal of the American Medical Association entitled The Right Brain Hypothesis for Obesity. If there are any neuroscientists listening please send me an e-mail to help fill in my lack of understanding of how the brain works. This paper puts forward some really interesting ideas and different thoughts about various causes for the epidemic of obesity sweeping the world. How much of a role does our brain play in our waistlines? Check out Fitness Rocks Short Run 013 to find out. Comments[0] |
Sat, 28 April 2007 Core Training with Adam Ford This week I have an interview with Adam Ford of Ridgeline Fitness about using the Swiss Ball for core strengthening. What is the "core?" Check out Fitness Rocks Podcast 044 to find out. References: Ridgeline Fitness - Swiss Ball Elsie Escobar - Yoga Music: Comments[0] |
Wed, 25 April 2007 Fitness Level and the Risk of Stroke Can being more fit reduce your risk of having a stroke? Check out Fitness Rocks Short Run 012 for the details. Comments[0] |
Sat, 21 April 2007 Live Like a Cave Man This week we review a paper entitled How to be a 21st-Century Hunter-Gatherer. In this paper the authors contrast our modern diet and lifestyle with that of our ancient ancestors from 10,000 years ago - a time before the development of agriculture. These changes in our eating habits and exercise patterns are out of sync with our genetic heritage and are at the root of our epidemics of obesity, and chronic diseases. There is a one-page PDF file for this podcast. If you want a copy just send me an e-mail through the contact button and I'll send it to you. Comments[0] |
Wed, 18 April 2007 Diet and Risk of Type 2 Diabetes In this short run we look at whether the type of food you eat puts you at risk for developing type 2 diabetes - independently of your weight, level of physical activity, or family history. This podcast gives new life to the old saying "you are what you eat." Comments[0] |
Sat, 14 April 2007 Interview with Sports Performance Coach Charles Staley This week we talk to Charles Staley, a fitness coach who has developed a unique strength training method called "Escalating Density Training." Charles has appeared on a variety of nationally televised programs describing his fitness program. He has also written several fitness articles for popular magazines including Men's Health. Charles is the author of the book Muscle Logic. He also has produced an exercise DVD that describes his training method. And, Charles is a "celebrity trainer" for Podfitness. I talk to Charles about how to use weight training as an effective component of a weight loss program, a running program, and a general fitness program. There are links to Charles' website and a free e-book called The Unnatural Athlete in the reference section. Comments[3] |
Wed, 11 April 2007 Can Good Cholesterol be Bad? The drug company Pfizer recently halted clinical trials on a drug (torcetrapib) which raises HDL ("good") cholesterol because even though the drug was raising HDL, it was also causing higher death rates among study paticipants. It turns out that our simplistic way of looking at cholesterol as either good or bad is not as accurate as we would like it to be. Under some conditions HDL cholesterol may actually promote heart disease rather than prevent it. Listen to Fitness Rocks Short Run 010 for the details. Comments[0] |
Sat, 7 April 2007 Comments[0] |
Wed, 4 April 2007 Vitamin D Deficiency and Disease Another study demonstrating the widespread prevalence of vitamin D deficiency has been published in the American Journal of Clinical Nutrition. We'll discuss this study, what it means for your health, and what you should do. Comments[0] |
Sat, 31 March 2007 Exercise in Breast Cancer Prevention and for Breast Cancer Survivors In this episode of Fitness Rocks we have a conversation with Naomi Aronson about the role of exercise in breast cancer prevention and in the treatment of breast cancer survivors. Naomi is an occupational therapist in New York City who works closely with breast cancer survivors. She is a passionate advocate for women who have survived breast cancer and speaks and writes about the role of exercise in breast cancer survivors. Her latest article on exercise for the breast cancer survivor appeared in the April 2007 edition of the IDEA Fitness Journal. Breast cancer is the most common cancer in women, and more than 40,000 women die each year from the disease in the USA. Exercise has been found to have a role in preventing the cancer, and in reducing the risk of recurrence in women who have been treated for it. Comments[0] |
Wed, 28 March 2007 Weight Loss and your Bones Being Overweight is associated with have stronger bones, at least in part because of the increased mechanical force applied to the bones making them stronger. Losing weight has been noted to result in some loss of bone mineral density, and therefore possibly increasing the risk of osteoporosis and bone fractures. In this Fitness Rocks Short Run we discuss a study that compares losing weight by just eating fewer calories versus losing weight by exercising and compares the effects of each approach on bone mineral density. Comments[0] |
Sat, 24 March 2007 Muscle and Your Health Resistance training to increase muscle strength and muscle mass is not just about big biceps. In this episode of Fitness Rocks we review a paper that discusses the role of maintaining healthy, strong muscles in preventing chronic disease. Comments[0] |
Wed, 21 March 2007 Are You Drinking Your Way to Weight Gain? Sugar sweetened beverages constitute a significant proportion of the total calories consumed by Americans each day. How much do these liquid calories factor into the runaway obesity epidemic? Listen to Fitness Rocks Short Run 007 and learn whether or not what you're drinking is making you gain weight, or just making it difficult to lose weight. |
Sat, 17 March 2007 Is the Atkins Diet a Good Idea? An Interview with Dr. Christopher Gardner Dr. Christopher Gardner is the lead author on the recent paper that appeared in the Journal of the American Medical Association reporting potential benefits for the Atkins diet. This week I did a 43-minute telephone interview with Dr. Gardner about his research. Dr. Gardner also shares his thoughts and frustrations with trying to get the public to eat healthier diets. This is a great interview with a dedicated medical researcher that I know you will find intriguing. Comments[2] |
Wed, 14 March 2007 Healthy Lifestyle Habits and Risk of Heart Disease In this short run we review a recent study demonstrating the benefits of adhering to a healthy lifestyle and substantially reducing the risk of heart disease. Not smoking, maintaining a healthy weight, exercising every day, drinking alcohol in moderation, and eating a healthy diet can reduce the risk of heart disease by almost 90 percent - and prevent over 60 percent of all cases of heart disease. References: Healthy Lifestyle Factors in the Primary Prevention of Heart Disease Comments[0] |
Sun, 11 March 2007 Check out this great video clip from Elsie Escobar about Yoga for your feet Category: Video Blogs -- posted at: 9:28 PM Comments[0] |
Fri, 9 March 2007 Is the Atkins Diet a Good Idea? This week in the Journal of the American Medical Association medical researchers from Stanford University published a study that appears to lend credibility to the Atkins diet. The study has made headline news in the lay press around the world. Is the Atkins diet a good idea? No, and this study is seriously flawed. Listen to Podcast 037 and hear what I have to say about this popular medical study. I was able to get one of the authors of the study to answer some questions through e-mail and talk to me briefly on the telephone, but I could not persuade them to give an interview on the podcast - I tried. Music: Comments[5] |
Wed, 7 March 2007 Should the Government be Involved With Your Weight Loss Program? In this Short Run we review an opinion article from the Journal of the American Medical Association concerning the use of public law to help in the effort to reverse the rising trend of overweight and obesity. The topic and the ideas of the author are sure to provoke controversy. Take a listen to Fitness Rocks Short Run 005 and then share your thoughts on the subject in the Fitness Rocks forum - be nice. |
Sat, 3 March 2007 Are Your Antioxidant Supplements Killing You? This week a study was published in the Journal of the American Medical Association that suggested a major downside to taking antioxidant supplements - they may actually increase your risk of dying prematurely! The study was a meta-analysis which means that the authors reviewed the data from several other studies (sixty-eight in this case) and drew conclusions on the findings of all these different medical investigations combined. The report by these authors has set off a firestorm among consumers of dietary supplements and the industry that peddles these supplements. According to the paper's authors, regular consumption of antioxidant supplements (Vitamin A, Beta-Carotene, and Vitamin E) may be associated with an increase in mortality. Check out Fitness Rocks Podcast 036 for a discussion of this alarming medical paper. |
Wed, 28 February 2007 Siesta And The Risk of Dying From a Heart Attack On this short run we will review a study that appears to demonstrate a substantial health benefit to taking a midday nap. The study appeared in the February 12, 2007 edition of the Archives of Internal Medicine. |
Sat, 24 February 2007 Resistance Training This week we talk with exercise physiologist Paul Sorace about the benefits of resistance training. Paul covers issues surrounding the health effects of strength training and how to approach the design of a sensible strength training program. |
Wed, 21 February 2007 Compression of Morbidity Antiaging has become a big business with an enormous number of practioners and companies peddling various pills, potions, and surgical procedures to "reverse the aging process." On this Short Run we explore research concerning the theory of compression of morbidity. The idea is that lifestyle choices have a big impact on when and how severely a person develops disabling conditions and illnesses as he or she ages. Please cast a vote for Fitness Rocks at Podcast Alley by clicking here. References: Comments[0] |
Sat, 17 February 2007 Exercise is Real Medicine Okay, I finally made my first YouTube video. Check it out and send me your comments. Have a great workout. Monte Category: Video Blogs -- posted at: 9:44 PM Comments[7] |
Sat, 17 February 2007 Should You be Drinking Green Tea? In this podcast we review some articles from the medical literature on the potential health benefits of green tea. Green tea is a source of flavonoid polyphenols called Catechins that may play a role in reducing the risk of some chronic diseases. The news about green tea is basically good, but it is important to remember that it is the synergistic effects of a variety of different plant chemicals working together that creates optimum health. Adding green tea to a diet high in fruits, vegetables, whole grains, nuts, beans, and healthy fats like olive oil, canola oil, and avocados makes sense. Expecting green tea to offset the negative effects of a poor diet and lack of exercise does not make sense. Click here to vote for Fitness Rocks at Podcast Alley References: Green Tea Consumption and Mortality Due to Cardiovascular Disease, Cancer, and All Causes in Japan Green Tea Consumption and Cognitive Function Music: |
Wed, 14 February 2007 Can Onions and Garlic Prevent Cancer? In this week's Short Run we review an article from the American Journal of Clinical Nutrition that looks at the cancer-fighting potential of onions and garlic. Remember that a healthy diet involves eating a wide variety of plant-based foods that allows for the synergistic effects of a host of different phytonutrients. Get your nutrients from the whole foods - not supplements. Check out the great running story submitted by listener Mike Ormsby. The story is under the "Listener Story" button in the sidebar. If you have a story, essay, or poem about your experiences with living a healthier lifestyle please send it in for consideration to be posted on the Fitness Rocks Website. Vote for Fitness Rocks at Podcast Alley by clicking here. References: |
Tue, 13 February 2007 
Listener Stories is a new feature at Fitness Rocks. If you have a story, essay, or poem related to exercise, diet, fitness, or overcoming a health or illness-related condition that you would like to share - send it in through the contact button. The document should be no longer than 2000 words. Written material will be reviewed upon acceptance and we will let you know ASAP if it will be published on the website. Thank you for participating in the Fitness Rocks community. Running in Rwanda #1 by Mike Ormsby Our dog Dora sees it first, a few yards ahead of us. Her long pointy ears prick to attention, her body goes rigid with curiosity, hackles up, pink tongue hanging out like a slice of boiled ham, her throat alternating between puzzled, friendly whines and cautious growls. She glances back at us, as if to say Check it out guys, here in the long grass. My wife and I stop in our tracks and exchange puzzled glances, breathing hard. The unexpected pause is not unwelcome. The soles of my Category: Listener Stories -- posted at: 4:22 PM Comments[1] |
Sat, 10 February 2007 How Much Exercise is Enough? In this episode we look at some of the research surrounding the question of how much exercise is enough to be healthy, prevent chronic diseases, and maintain a healthy weight. The question has a more complicated answer than you might imagine. I do my best to sumarize my understanding of the literature in 30 minutes - trust me, I could've said a lot more. Post your comments and questions here and in the Fitness Rocks Forum, or e-mail me directly. Please cast a vote for Fitness Rocks at Podcast Alley by clicking here. References: The Evolution of Physical Activity Recommendations: How Much is Enough? Relative Intensity of Physical Activity and Risk of Coronary Heart Disease Comparison of Cardioprotective Benefits of Vigorous vs Moderate Intensity Aerobic Exercise Music: Direct download: Fitness_Rocks_Podcast_033_-_How_Much_Exercise_is_Enough.mp3 Category: podcasts -- posted at: 3:27 PM |
Wed, 7 February 2007 
What's in Your Smoothie? First - what's a short run? It is a midweek podcast that is only 5 - 10 minutes in length. Fitness Rocks Short Runs are quick tips to keep you on the path toward healthy living. Getting a variety of different whole plant-based foods is essential to good health and maximizing your chances of avoiding chronic diseases like heart disease and cancer. A diet that provides multiple combinations of phytochemicals (nutrient chemicals from plants) from different fruits, vegetables, whole grains, beans, nuts, and healthy oils is the best way to get this disease-fighting benefit. You just can't do it with pills and supplements. That's where smoothies come in. Smoothies are a fast and easy way to stack your diet with a huge mix of phytonutrients. In this inaugural episode of Fitness Rocks Short Runs I give you my breakfast smoothie recipe and discuss the health promoting aspects of the different ingredients. This smoothie is big - around 550 calories. If you're on a calorie-restricted diet you have two options:
The Smoothie:
You'll never know the broccoli is in there. I keep about half the orange peel intact and just blend it in. I put the kiwfruit in with the peel on. Wash everything with water first. Use organic fruit and vegetables when possible. I use either orange juice or pomegranate juice. Pomegranate juice is pretty tart. The focus of this smoothie is maximizing consumption of phytochemicals - the disease-fighting superheroes in a plant-based diet. Here's a brief (not exhaustive) rundown on what this smoothie will give you:
Overall, this smoothie is high in fiber, high in potassium, low in sodium, and chock full of phytonutrients. Even at 550 calories (approximately) it is a lot more diet friendly than a plate of bacon and eggs. It's a dose of phytochemotherapy every morning! Experiment on your own - you can blend anything. Here's a tip - don't put spinach in your smoothie. Save spinach for your steamer or other dishes you may cook. Spinach will turn your smoothie an unappetizing brown color, and it just doesn't taste good in smoothies. I also eat a 1/4 cup of walnuts with the smoothie - another 180 calories - but lots of healthy unsaturated fat, including omega-3 fatty acids. Click here to vote for Fitness Rocks at Podcast Alley Music: I feel Fantastic - Jonathan Coulton References: Health Benefits of Fruits and Vegetables from Additive and Synergistic Effects
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Tue, 6 February 2007 
Adventure Racing Phil Walker, a listener from Australia, sent me a link to his recent race report from a 24-hour adventure race in which he participated. The race involved hiking/running, path finding, open ocean kayaking, and keen survival skills. Click here to read Phil's excellent narrative of the event. Thanks to Phil for sharing this incredible experience with us. I really admire the effort and determination that goes into competing in such an event - but after reading about the experience I think my indoor spinning cycle, or a run down by the beach, is all the adventure exercise I will attempt. Click here to vote for Fitness Rocks at Podcast Alley. Monte Category: Blog -- posted at: 11:29 AM Comments[1] |
Sun, 4 February 2007 Calcium and Milk Consumption - How Much is Enough? In this show we look at the data on calcium and dairy consumption and try to make sense of current recommendations on how much calcium we should be getting. We also look at the possibility that excessive calcium and dairy products may have negative consequences for our health. Click Here to Vote for Fitness Rocks at Podcast Alley References: Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating Dairy Products, Calcium, and Prostate Cancer Risk Calcium Requirement is a Sliding Scale Letter from Dr. Neal Barnard about Milk Music: Comments[0] |
Fri, 26 January 2007 Do You Have the Metabolic Syndrome? The Metabolic Syndrome is a collection of cardiometabolic risk factors that leads to an increased risk of type 2 diabetes, heart disease, some cancers, and premature death. It is present in 27 percent of US adults aged 20 - 74 and 40 percent of adults over the age of 60. The risk of developing Metabolic Syndrome increases with increasing body weight and physical inactivity. To learn what the Metabolic syndrome is, and whether you might have it, listen to podcast 031. There is also a one-page PDF file on the Metabolic Syndrome available from Fitness Rocks. To get a free copy send me an e-mail through the contact button on the website. Help us become the number one podcast on Podcast Alley by voting for Fitness Rocks here: http://www.podcastalley.com/one_vote2.php?pod_id=29843 References: The Metabolic Syndrome: Concepts and Controversy Metabolic Syndrome, Obesity, and Mortality: Impact of Cardiorespiratory Fitness Fruit and Vegetable Intakes, C-Reactive Protein, and the Metabolic Syndrome Music: Comments[0] |
Fri, 19 January 2007 Pomegranate Juice, Plant Derived Antioxidant Chemicals, and the Risk of Cancer Can Pomegranate juice affect the growth of cancer cells? This week we review a study that tested the effects of Pomegranate juice in men with recurrent prostate cancer. We briefly review the role of oxidative stress in the origin of cancer and other diseases and look at how antioxidant chemicals found in fruits and vegetables may help reduce the risk of several different chronic diseases, including cancer. Thanks to everyone who has left a comment at iTunes and Podcast Alley. Thanks also to the people leaving posts at the forum and pictures on the Frappr map. And, of course, thank you for all the great e-mails. To be on the Fitness Rocks e-mail alert list send a request using the contact button at the top of the page. References: Role of Diet in Prostate Cancer Development and Progression Flavonoid (from plants) Intake and Risk of Chronic Disease Music: Comments[2] |
Sat, 13 January 2007 Can a Low-Protein, Low-Calorie Diet and Regular Exercise Reduce the Risk of Cancer? In this week's show we review an article looking at the relationship between diet, exercise patterns, body fat, and the risk of cancer. This is information that will make you closely examine your own lifestyle habits. We also have an interview with Amy MacIntyre of the popular podcast Fitness Attack, and we go over this week's listener e-mail - there are a lot of terrific questions and suggestions. Check out the Frappr map on the website and add your picture. Get involved with the great discussions on the Fitness Rocks Forum. References: Healthy Aging: A Lifelong Guide to Your Physical and Spiritual Well-Being Music: Comments[0] |
Fri, 12 January 2007 Are All Sugars the Same? There is a discussion going on in the Fitness Rocks forum about sugar, and different ways to sweeten foods. In answering one of the questions I quoted from a book by Andrew Weil. I am providing a link to his book at Amazon here: Eating Well For Optimum Health: The Essential Guide to Bringing Health and Pleasure Back to Eating Dr. Monte Category: Blog -- posted at: 9:42 AM Comments[0] |
Thu, 11 January 2007 The Evidence against Eating Meat I don't want to come across as a crazed vegetarian warrior trying to convert the world to my particular point of view - I just find the evidence in support of diets that are heavy on plant-based foods and light on meat to be...well...remarkable. Two studies I looked at today bear this out. The first is a review article that looked at the potential benefits of eating very small amounts of meat, or no meat at all. The consensus of the data from six different studies appears to reveal a significant increase in longevity associated with eating diets low in meat. People with very low meat consumption sustained over a couple of decades gained about 3.6 years of extra life. I'm not as focused on life extension as I am on improving the quality of life and reducing the burden of chronic diseases like type 2 diabetes, high blood pressure, heart disease, and cancer. Just getting old may not be such a great thing, but being able to get old and remain robust, vigorous, and independent - that would be good. Being old and not having your day planner filled up with visits to all of your different doctors is an achievable goal. What's the best policy to address the rising cost of prescription drugs? How about the one nobody is talking about - stay healthy. A plant-based Mediterranean-style diet is an essential part of a program to keep you healthy as you get older. Regular exercise is another critical piece of the plan, as is maintaining a healthy weight. Components of a Mediterranean diet are:
The second study I looked at today assessed the benefit of eating a Mediterranean diet in people who had coronary heart disease. Greater adherence to a Mediterranean diet, as described above, was associated with a significant decrease in death rates from heart disease and all other causes as well. The more a person's diet conformed to the Mediterranean diet; the lower was their risk of death. The data for the health benefits of plant-based diets and regular exercise is simply overwhelming, and should not be ignored. References: Does Low Meat Consumption Increase Life Expectancy in Humans? Mediterranean Diets and Survival among Patients with Coronary Heart Disease Category: Blog -- posted at: 11:35 AM Comments[0] |
Sun, 7 January 2007 Weight Loss Drugs - for Dogs? Please - I can't stand anymore of this. The FDA has approved a weight loss drug, Slentrol, for your dog. Slentrol, manufactured by Pfizer, will cost about a dollar per day and is indicated for dogs who are more than 20% above ideal weight. How long before we have canine liposuction and gastric bypass surgery? Around 40% of dogs are overweight or obese - a consequence of having their human owner's lifestyle imposed upon them. What better evidence could there be that the human epidemic of obesity is a medical problem we have created for ourselves - not one that was dealt to us by a bad set of genes? We have provided our dogs with an overabundance of food and an inadequate amount of exercise and they have gotten fat. I couldn't have designed the experiment any better. One article I read quoted a veterinarian as saying the drug was an encouraging development because obesity in dogs is such a big problem. He was also a paid consultant for Pfizer. Such ethical dilemmas are everywhere in the healthcare professions. Overweight dogs suffer all the same complications that overweight humans do - type 2 diabetes, high blood pressure, heart disease, increased rates of cancer, and osteoarthritis. Evidently, many people believe that it is a good idea to "treat" their dog to a meal at their favorite fast-food restaurant on a regular basis - to show their love! How is slowly killing your dog by feeding him/her burgers and fries a loving act? When did taking your dog for a walk or playing fetch cease to be an appropriate method of showing affection? Here are a few Fitness Rocks tips to help with the growing problem of dog obesity: 1. Your dog can't open the refrigerator or drive the car to McDonalds. In fact, your dog can only eat what you feed him, and when you feed him. If we can't keep our animals from overeating how can we possibly hope to prevent ourselves from overeating? 2. Maybe if you got off the sofa and took your dog for a walk you could both lose some weight. 3. Get over the idea that overfeeding your dog, your family, and yourself is a way of expressing affection or "rewarding" yourself for whatever you've done well. How about just patting yourself on the back, or rubbing behind your ears? 4. The evidence is now overwhelming - not only are burgers, fries, and other fast food bad for humans - they're bad for all living creatures. Take them off your menu. 5. Stop hoping for magic that will allow you and your dog to continue living a sedentary, overindulgent lifestyle without ill-effects. Express your love for your dog, and yourself, by eating a healthy diet and exercising every day. Obesity is a complicated medical problem with a very straight-forward solution. The Fitness Rocks audi download "Successful Weight Loss" provides a great discussion and information on making healthy choices for a weight loss program. Click the icon on the sidebar for more details. References: Now Dogs Have Weight Loss Pills My own article on weight loss drugs for humans Dr. Monte
Category: Blog -- posted at: 6:53 PM Comments[0] |
Sat, 6 January 2007 Synergy Between Diverse Nutrients in Food and Lifestyle Choices Promote Optimum Health In this episode of Fitness Rocks we review the benefits of eating the whole food - all edible parts of the naturally occurring fruit, vegetable or whole grain. Plant foods are filled with thousands of phytonutrients that work in concert to give us lower risk of chronic diseases and premature death. Exercise brings an additional set of health promoting effects. The combination of a healthy, plant-based diet and regular exercise produces optimum health. The recent Fitness Rocks teleconference on Successful Weight Loss is now available as an audio download. You can purchase the program by clicking the link on this page. This week I sent a PDF file to all listeners on the Fitness Rocks e-mail alert list entitled How Not to Have a Heart Attack. If you would like a copy of this one-page PDF document send me an e-mail through the contact button and I will send it to you. References: Food Synergy - American Journal of Clinical Nutrition Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating Music: Comments[0] |
Wed, 3 January 2007 Download the Audio File of the Fitness Rocks Teleconference on Successful Weight Loss Now Available
This is a 90 minute recording of the recent Fitness Rocks teleconference on weight loss. The teleconference includes a panel discussion between the Fitness Rocks team of experts including a registered dietitian, an exercise physiologist, two psychologists, and me, Dr. Monte. There is also a 30 minute segment of audience questions and answers. The program is available for immediate download, just click on the "buy now" link. Category: Blog -- posted at: 8:48 PM Comments[0] |
Sat, 30 December 2006 Exercise, the Mediterranean Diet, Weight Loss, and your Health This week I tried experimenting with the compressor feature on my microprocessor and it didn't workout exactly right. The podcast has an odd background sound when listened to with headphones. Oddly enough, this background sound is unnoticeable when the podcast is listened to over external speakers. The technical aspects of podcasting continue to trip us up - sorry. The show this week takes a look at two studies using lifestyle interventions to prevent heart disease. One study focuses on exercise and the other one on the Mediterranean diet. You will be surprised, and excited, to hear how lifestyle interventions to prevent heart disease stack up against medical interventions. The lessons learned in this podcast can be applied directly to your plans for a healthy weight loss program. References: Exercise versus Angioplasty in Men with Stable Coronary Artery Disease The Mediterranean Diet and the Rate of Cardiovascular Complications after Myocardial Infarction Autopsy Evidence of Coronary Artery Disease in Young Trauma Victims Overdosed America: The Broken Promise of American Medicine Music: Comments[0] |
Sat, 23 December 2006 Is it Okay to be Overweight if You are Fit? In this episode of Fitness Rocks we review four studies from the medical literature that examine the relationship between fitness and obesity and the risk of developing heart disease, or dying prematurely from any cause. Do high levels of cardiorespiratory fitness compensate for the known negative health consequences of being overweight or obese? Put another way - is it okay to be obese if you are fit? Medical studies provide different perspectives - much of the difference results from the different ways the various studies were designed. What are the Fitness Rocks' conclusions? Listen to podcast 026 for all the details. This week Fitness Rocks welcomes a new co-host to the show - Dr Jenny. Dr Jenny is board certified in Internal Medicine and board certified in Cardiology. She's a serious expert! References: Competing Impact of Excess Weight Vs Cardiorespiratory Fitness on Cardiovascular Risk Adiposity as Compared with Physical Activity in Predicting Mortality among Women Music: Comments[0] |
Sat, 16 December 2006 Glycemic Index and Weight Loss - What You Should Know In this episode I try to explain the glycemic index and its implications for health and weight loss. I intentionally ignored the glycemic load, not because it isn't important, but because the discussion was already complicated enough. Glycemic index is a measure of how much, and how fast, a particular carbohydrate containing food raises blood sugar. This rise in blood sugar precipitates a corresponding rise of insulin that that is required for the cells of our body to utilize this absorbed sugar from the food we eat. It turns out that the glycemic index reveals some very interesting aspects about the relationship between the foods we eat and our health as well as our weight. But the glycemic index is not as clear-cut as one would hope, and it is the subject of ongoing debate and controversy within the medical and scientific community. Listen to the program and send me your e-mail questions and comments. It is a complicated topic. References: Glycemic Index of Foods: A Physiologic Basis for Carbohydrate Exchange Dietary Glycemic Index and Obesity Association Between Dietary Carbohydrates and Body Weight Music: Comments[0] |
Sat, 9 December 2006 Losing Sleep and Gaining Weight In this episode of Fitness Rocks we review studies that look at the relationship between sleep and weight gain. There are some very interesting connections between sleep and weight loss. We also review two recent case reports from the medical journal Mayo Clinic Proceedings concerning injuries related to herbal weight loss products. Sign-up for the Fitness Rocks Teleconference on making healthy choices for your New Year's Weight Loss Resolutions by e-mailing us through the contact button on this web page. The Teleconference is free. References: Could Hypertension be a Consequence of our 24/7 society? Rx for Obesity: Eat Less, Exercise More and - Maybe - Get More Sleep Sleeping More as a Way to Lose Weight Sleep Curtailment and Leptin and Ghrelin Levels Amphetamines Lacing Internet-Marketed Neutraceuticals Ischemic Colitis Associated with Bitter Orange Music: Direct download: Fitness_Rocks_Podcast_024_-_Losing_Sleep_and_Gaining_Weight.mp3 Category: podcasts -- posted at: 12:01 PM Comments[0] |
Sat, 2 December 2006 Lifestyle Habits and Your Blood Pressure Twenty-five percent of the adult population in the United States has high blood pressure, and forty-seven percent of these people do not have their blood pressure adequately controlled. The risk of developing high blood pressure increases with age. High blood pressure is a major risk factor for stroke, heart attack, congestive heart failure, blindness, and kidney failure. In this episode of Fitness Rocks we talk with exercise physiologist Paul Sorace about how you can reduce your blood pressure with diet and exercise. We discuss what the medical research has shown regarding the best type of diet to keep blood pressure under control. Paul also shares his insights into the best ways to exercise. Fitness Rocks will be having its first teleseminar sometime in December. The teleseminar is free and will be a discussion on how to make an effective New Year's weight-loss resolution - and how to keep it. The teleseminar will include a dietitian, an exercise physiologist, and two psychologists discussing effective weight-loss strategies and answering your questions. If you want to participate in the teleseminar send us an e-mail through the contact button and we will send you the date/time and telephone number for the conference - it's free! References: Dietary Approaches to Stop Hypertension - NEJM 1997 Dietary Approaches to Stop Hypertension - NEJM 2001 Lifestyle measures to reduce blood pressure - JAMA American College of Sports Medicine Position Stand on Exercise and High Blood Pressure Music: Direct download: Fitness_Rocks_Podcast_023_Preventing_or_Reducing_High_Blood_Pressure_with_Lifestyle_Changes.mp3 Category: podcasts -- posted at: 12:33 AM Comments[0] |
