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] |
