NetSweat Fitness Blog

Congressional Budge Office Says Universal Health Coverage Works

2008-05-02T06:41:00.002-05:00

The non-partisan Congressional Budget Office gave universal health coverage a thumbs up. In a letter to the Senate, the CBO said:

Overall, our preliminary analysis indicates that the proposal would be roughly budget-neutral in 2014. That is, our analysis suggests that your proposal would be essentially self-financing in the first year that it was fully implemented. That net result reflects large gross changes in federal revenues and outlays that would roughly offset each other.

Losing Weight and Eating Chocolate - Part II

2008-04-12T12:28:00.001-05:00

Everyone has certain foods that they crave. For some its cookies, other its ice cream. My weakness is chocolate.

There are two types of foods that can wreck a diet. One is foods that you will eat if they are around. These are called "trigger" foods and the only way to deal with them is to keep them out of the house (and the office).

For example, a carton of Ben & Jerry’s never lasts in my freezer. So, I don’t buy it. If it’s not there, I won’t eat it. Another example is an open bag of chips - always dangerous.

The other is crave foods. These are foods that if you get a little taste, you can be satisfied for the rest of the day. Not getting a daily taste, however, can lead to big quantities later. These are often foods and drinks that can be weaned off with a little bit of self-control.

Chocolate is a good example. A small piece of chocolate satisfies my craving for the day. It is often enough to keep me from having a bigger piece of chocolate later or, more importantly, something higher in calories such as a chocolate chip cookie.

I will eat two or three Hershey’s dark chocolate kisses a day. The calorie penalty is only about 60 calories, which is low enough to compensate for with other dietary choices. The upside is that I satisfy my craving without reaching for something that is higher calorie.

Trigger and crave foods are different for everyone. If you have a hard time parting with a certain food, start by eating less of it. For example, order a small size of fries. Alternatively, have a few bites and then throw the rest in the trash. Often just throwing a portion of the food into the trash or a container is enough to keep you eating less.

The point is cutback on calories without feeling like you are sacrifices. Most diets don’t work because they are too restrictive to adhere too. Allowing a little slack for crave foods, however, increases the odds of long-term success.

It’s worked for me.

Read part one about losing weight

Finding Affordable Health Insurance

2008-04-04T19:58:00.001-05:00

An important part of fitness, in addition to exercise and diet, is regularly seeing a doctor. Multiple studies shows that people who have access to health care live longer.

Unfortunately, while the politicians are hacking out a way to either create universal health care or do something to "fix" the system as it is now, the rest of us are just trying to wade through the available information and find a policy that meets our needs -- and that we can afford. The health section of InsuranceSpecialists.com one that we have found to be a good place to start. Their quote engine will provide information for people in any part of the country (you begin by putting in your zip code) and approximately 250 companies are included in the search.

The site does a good job of explaining the differences between HMOs, PPOs, and indemnity health plans (as well as the pros and cons of health savings accounts) and the degree to which preventive care is or is not covered by a policy. It’s short, sweet, and to the point. You'll get what they're talking about without a lot of industry jargon. By laying out the information and tying that to a quote system, you can have ballpark prices from insurers in your area in you email box in a matter of hours. (Since all insurance rates are personalized, you will need to give your age, gender, weight, height, pre-existing conditions, and some information about your work, as well as contact info.)

The length of time to actually be insured will vary from carrier to carrier. If you're young, at a good weight level, and have no pre-existing conditions it’s a matter of days. If a health exam is required, maybe a couple of weeks given scheduling issues.

Overall, searching online for affordable health insurance options just makes sense. And as long as you are rate shopping, you can also use this site to search for homeowners, life, and auto insurance. (You might be surprise at how much you could save by simply getting some rate quotes.) Plus, there’s a news section and a library of relevant industry articles. (Titles include things like "Insurers Now Cover Online Doctor Visits", "Association Health Insurance Plans","Hispanic Consumers Seek Health Insurance Online", and }Growing Support for Universal Health Care".)

The one place where people fall down on the job when it comes to insurance quotes is the research. It’s boring, confusing, and really easy to just put off. The quote search feature at InsuranceSpecialists takes the sting out of the process. It will help you to narrow your list of potential insurers quickly and to go in armed with an understanding of what you're after when you actually start negotiating with a company rep to get a policy. Thumbs up for a really useful site.

Even if you don't think you can afford health insurance or you currently have a plan, it's worth getting a quote - you might be surprised at the type coverage you can get. Having access to health care is a vital part of any fitness program and will help you to live a longer and happier life.

How I Lost More Than 25 Pounds, By Eating Chocolate - Part I

2008-03-29T11:22:00.001-05:00

I’ve lost more than 25 pounds. My blood pressure is down, I’m in great health, I don’t take supplements (outside of vitamin D), I’m not afraid to snack and my wife has never seen me so thin.

Oh, and I eat chocolate pretty much every day.

So what’s my secret? Good food choices, portion control, exercise and motivation.

Over the next several weeks, I’m going to detail what I’ve done to surpass my weight loss goals and how I’ve done it without dieting. The best thing about this is that anybody can replicate my success.

I originally started writing a single blog post and then realize that it was becoming increasing long. Too long for a single blog post. So rather than edit it down, I’m going to put it up in parts. This, obviously, is part one.

As a preview, here are a few things that you can do today to start losing weight, like I have done.

Exercise nearly every day – Even if it’s just 10 minutes in the morning, it’s something
Eat smaller portions – Put less cereal in your bowl, don’t finish off your plate, etc
Take non-processed food to the office – fruit, vegetables and nuts all have fewer calories than what you will find in the vending machines
Constantly keep water on you
Eat when you’re hungry – a small nosh will prevent you from eating a big snack later
Brush your teeth after meals – Nothing tastes good with toothpaste
If there is something you absolutely crave, have a tiny portion every day. For example, I crave chocolate, so I have a very small portion of chocolate (usually about 60 calories worth) every day.

-Charles
Publisher, NetSweat.com

Gyms That Push Supplements

2007-09-25T08:50:00.000-05:00

Over the weekend, we got in a discussion with a couple we met at home fitness equipment store about gyms. They had recently joined a high-end health club, which they were generally happy with.

Prior to joining the upscale club, they had belonged to one of those corporate mega gyms. Many of you know the type: huge facilities, more equipment than you could ever think about using, 24 hours (or at least early morning to late night hours), etc.

They hated it. It wasn’t so much the blaring music (though that didn’t help matters), but rather the fact they felt like the gym was constantly trying to sell supplements and other nutritional “plans”.

We understand that supplements can add greatly to a gym’s bottom line and, from a business sense, selling supplements is a good strategy. However, the overwhelming majority (we’re talking in the area of 95%) of people going to a gym do not need any supplements, except perhaps a multi-vitamin. Worse yet, supplements (especially the protein mixes and the sports drinks) are a source of extra calories and consuming them defeats the purpose of going to the gym in the first place. Not to mention that the fact that a bottle of water and a balanced diet of non-processed foods is considerably more beneficial.

If your gym constantly pushes supplements and you have a choice of going elsewhere, do so. There are several community gyms that, though smaller in size, are quite good. (We’ve often seen Precor machines at these facilities.) YMCA’s are also a good bet. There are also many smaller, private gyms that are well run. Look around, your choices may surprise you.

Health-Care Premiums Have Doubled Since 2000

2007-09-11T08:36:00.001-05:00

A study by the Kaiser Family Foundation and the Health Research and Educational Trust has found that health-care costs have doubled since 2000. According to the Wall Street Journal, "the annual cost for family coverage through an employer health plan is now more than $12,000, well over what a minimum-wage worker earns in a year."

NetSweat.com Comments: We constantly focus on health insurance because all of the exercise in the world is not going to help if you can't get afford to go a doctor. If you're not happy with the rate at which health-care costs are rising, ask your politicians to change the system.

No Weight Loss Advantage to Vegetarian Diets

2007-09-04T07:52:00.000-05:00

Following a vegetarian diet does not yield a larger amount of weight loss than following a non-vegetarian diet according to a study published in the International Journal of Obesity.

Researchers at the University of Pittsburgh followed a group of 176 overweight and sedentary adults for a period of 18 months. Half the group was allowed to choose their own diet, whereas the other half was assigned a diet. Of the group that was assigned a diet, half of the participants were assigned a vegetarian diet.

Not surprising, participants who were assigned a diet lost more weight than those who chose a diet. Among those who were assigned a diet, participants who followed a “standard” diet lost 8% and those who followed a vegetarian diet lost 7.9%.

NetSweat.com comments: There is a common misperception that following a vegetarian diet will make you skinny. The reality is that there are many overweight vegetarians and vegans. (French fries made with vegetable oil are both vegan and bad for you.)

This said, the majority of overweight people do not eat enough vegetables. A quarter pound of carrots, for instance, is much healthier than a quarter pound of pot roast. Plus, since vegetables are less calorie dense than just about all processed and baked foods, they will allow you to feel more full at lower levels of caloric intake.

Keep Running Shoes At Your Office

2007-08-29T09:07:00.001-05:00

Here is an easy way to lose some additional weight and get an extra workout in during the day: keep a pair of running shoes at the office.

Everyday, during lunch, put on the running shoes and go for a walk. It doesn’t have to be long, even 15 minutes will provide some benefit. And as long you don’t keep the pace too brisk, you won’t have to worry about taking a shower afterwards.

You will, however, get your heart pumping a bit faster, make your muscles more relaxed and your head clear. As an added bonus, you will be more productive throughout the rest of the afternoon, something your boss will like.

America, We're Getting Fatter

2007-08-28T08:32:00.000-05:00

America, as a country, our waistlines are getting bigger. A new report published by the Trust for America's Health found that adult obesity rates rose in 31 states. The South is the worst region, with 10 of the 15 heaviest states located below the Mason-Dixon line. The South also had among the highest rates of childhood obesity rates.

There are other notable items in the study:

Twenty-two percent of American adults report that they do not engage in any physical activity. Mississippi has the highest rate of inactivity at 31.6 percent and Minnesota had the lowest rate of inactivity at 15.4 percent.
Seventeen states require their school lunches, breakfasts and snacks to meet higher nutritional standards than the U.S. Department of Agriculture (USDA) requires (6 states enacted new laws in 2006-07).
Twenty-two states have set nutritional standards for foods sold in vending machines, à la carte, in school stores, or in bake sales in schools (9 states enacted new laws in 2006-07), and 26 states limit when and where these foods may be sold on school property beyond federal requirements (6 states enacted new laws in 2006-07).
While every state has school physical education requirements, many are limited in scope or are not enforced.
Sixteen states screen students’ body mass index (BMI) or fitness status and confidentially provide information to parents or guardians (8 states enacted new laws in 2006-07).

To how your state ranks, go to http://healthyamericans.org and then go for a walk, because as a country, we need the exercise.

How To Lower Your Cancer Risk When Grilling

2007-08-27T08:49:00.000-05:00

Recent studies have suggested that grilling can increase the risk of cancer. The reason is that a chemical reaction occurs in meat and fish when cooked at high temperatures. (This reaction occurs regardless of the cooking method if the temperatures are high).

A Wall Street Journal article republished in our local Daily-Herald newspaper provides some surprisingly simple tips for lowering the risk of cancer when grilling. Among those tips are:

Microwave foods for about one minute before cooking
Eats lots of vegetables with the meat
Use marinades, particularly those with reduced amounts of oils
Flip the food often
Cook red meat to medium or rare, not well done

The article explains the logic behind each of these steps as well as explaining the link between cancer and grilling. It can be found on either the Wall Street Journal’s site or on the Daily-Herald’s web site.

Rawlings' $400 Baseball Glove

2007-08-24T08:16:00.000-05:00

Rawlings has introduced a $400 baseball glove. The problem, according to Fortune magazine, is that pro baseball players don't want to part with their current - and less expensive - gloves to use it.

NetSweat.com Comments: This is another sign that more expensive or newer does not make necessarily make piece of fitness equipment is actually better.

Soccer Better Than Jogging For Fitness

2007-08-23T08:08:00.000-05:00

Researchers at the University of Copenhagen have found that an hour of soccer results in better fitness than a hour of jogging. The researchers found improvements on multiple levels including a lower level of body fat and lower blood pressure levels for those who played soccer versus those who jogged.

NetSweat.com Comments: We're not the least bit surprised because playing soccer is akin to doing intervals for a hour. If you can vary the speed of your endurance workout, incorporating bursts of speed throughout the workout, you will burn more calories.

It should be stated that the twisting, jumping and kicking that soccer requires does have an additional beneficial affect and we would expect that a similar results would be found if basketball or hockey were compared against hockey.

What's not being said by the survey results is that active play can burn as many calories as what most people think as "exercise".

Holostic Approaches For Treating Pain

2007-08-21T08:49:00.001-05:00

An analysis conducted by the AP found that sales of painkillers rose 90% between 1997 and 2005.

Pain is a symptom that something is wrong and should be a reason for seeing a doctor. In addition to medical treatments, however, there are also “holistic” measures that might help:

Pilates was originally develop to rehabilitate soldiers injured in World War I
Massage can relieve certain types of inflammation, as well as, reduce muscle tightness and soreness
Studies suggest that eating cherries can alleviate muscle pain
Regular exercise, especially cardio, can help with symptoms associated with fibromyalgia
Acupuncture can compliment traditional medical treatments

If you are experiencing pain, see a doctor and discuss holistic alternatives before pursuing them. Although there are alternatives to painkillers, these alternatives do carry the risk of complicating the medical condition, so it is important to consult with a medical professional before deciding on a course of treatment.

A Weight Loss Site for Pets

2007-08-20T12:34:00.000-05:00

The RSPCA estimates that half of British dogs and cats are overweight, a trend that mimics their owners. To try and reverse this trend, the RSPCA has a launched a weight loss web site specifically aimed at pets: PetsGetSlim.co.uk.

This sites provides advice and an online journal where you can share your dog's (or cat's) weight loss progress.

NetSweat.com Comments: Pets love treats, but owners have a responsibility to monitor what they eat. A good scratch is just as much appreciated as a treat. For dogs, walking should be a regular part of their daily routine, and it has the added benefit of improving human health.

Mr. Clean Magic Eraser, Printer Ink and Skin

2007-08-15T09:16:00.000-05:00

Last week, I noted how I used the Mr. Clean Magic Eraser to get inkjet printer ink off of my skin.

A spokesperson at Mr. Clean responded with a comment advising people not to use the Mr. Eraser on skin. Here the unedited comment:

My name is Susan Baba and I am a spokesperson for the Mr. Clean brand. I was concerned about your recent netsweat.com post that encouraged the use of Magic Eraser on the skin. I'm glad that you have been able to enjoy the superior cleaning power of Magic Eraser, but our packaging specifically states that this product is not intended for use on skin. Magic Eraser is comprised of melamine foam that cleans by acting as a mild abrasive. Using it on your skin or could cause uncomfortable abrasions. For the safety of your readers and to ensure that Magic Eraser is used as directed, please share this message with your readers. Thanks!

-Charles
Publisher, NetSweat.com

Flip-Flop Injuries Soaring

2007-08-12T13:59:00.000-05:00

The popularity of flip-flops has led to what some doctors are calling flip-flop foot, according to an article in today's Chicago Tribune. Representatives from both the American Orthopaedic Foot & Ankle Society and the American Podiatric Medical Association (APMA) say that flip-flop related injuries are soaring.

In a press release, the APMA warns “Flip-flops offer little in terms of arch support, foot protection and shock absorption. Tendinitis, arch-pain and sprained ankles are just some of the problems flip-flops can cause...Simply put, flip-flops just aren’t good for your feet.”

Among the shoes that the APMA recommends are the Chaco Flip (shown on the right) and the Dansko Golden Gate.

We should also add the APMA has a large amount of advice about foot care, including exercises for those wearing fashionable footwear and pedicures, on their web site.

Morning Yoga Means Less Caffeine

2007-08-09T08:11:00.000-05:00

Two weeks ago, my yoga instructor asked me to start each morning with a brief yoga workout. Specifically, she gave me instructions for Mandala Namaskar III, which for those of you who practice yoga is a combination of warrior poses with malasana. For those you who don’t practice yoga, this routine is a combination of specific lunges, stretches and controlled breathing.

The idea behind the morning yoga practice was to provide additional stress relief. Overall, I do feel a bit more relaxed, though I still have much work to do on the relaxation front. :) The biggest benefit so far, however, is alertness. Not only do I wake up better and faster, but I find myself feeling more energized throughout the day. It is as if someone gave me a controlled release caffeine pill. The energy stays with me throughout the day. Plus, there is the added benefit of getting extra exercise.

I spend about 10 minutes in the morning, so it’s a very minimal time commitment that just about anybody can squeeze in.

Since the morning practice is performed on carpet (as opposed to the wood floor that my yoga studio has), I use a Yogitoes skidless mat. Unlike a traditional mat, this is a very thin mat that is designed simply to improve foot traction. On carpet, this makes a difference, because the combination of a traditional mat and the padding underneath a carpet creates a surface that is too soft. The Yogitoes mat, however, works extremely when placed over a traditional mat (on a wood floor), especially for those practicing hot yoga or are simply prone to sweat a lot. Best of all they are machine washable.

Health Insurance and the 2008 Campaign

2007-08-08T11:03:00.000-05:00

Last night, the Democratic presidential candidates squared off in Chicago’s Solider Field. While the squabble between the front runners is likely to grab headlines, another story should be the topic of attention: a new study found that health insurance plans may not adequately cover all necessary vaccines for infants and toddlers. For those that do, the co-pays and deductibles may put the cost of the vaccines out of reach for some parents. Making matters worse, children with insurance are not eligible for free vaccines at public clinics. Talk about a gap in homeland security….

How to best provide healthcare should be the topic of politicians. Some of the presidential candidates have issued plans for resolving the healthcare crisis, but the solutions vary widely.

To help people make sense of it all, the Kaiser Family Foundation has launched a web site discussing the healthcare and politics: health08.org. Michael Moore is also taking more an activist role in health care and information can be found on his site: MichaelMoore.com. Even if you are not a fan of Moore, we suggest going to his site so you can least see his suggestions and learn what the “other side” is saying.

Getting Printer Ink Off Skin

2007-08-06T13:34:00.000-05:00

This has really nothing to do with fitness, but chances are one or more you will have find the information useful at some point in the future.

Over the weekend, while setting up a new inkjet printer, I got both magenta and blue printer ink on my hands. Water didn't get it off, neither did soap, rubbing alcohol, nail polish remover, make-up remover or hydrogen peroxide. So I went to Google to see what others had tried.

Many people suggested using diluted chlorine bleach, but this can be very harmful to the skin and was not a route I wanted to go down. The other suggestion, however, was to use Mr. Clean Magic Eraser. Much to my surprise, the Magic Eraser worked extremely well and was not irritating. In fact, light scrubbing got the ink off quickly. Obviously, I made I sure to wash well with hand soap right afterwards and put lotion on, which helped alleviate any potential redness.

I would caution that the Magic Eraser is probably not meant for use on skin, so exercise caution before using to get ink off and read the label carefully.

-Charles
Publisher, NetSweat.com

A Few Thoughts About Sports, Fitness and Diet

2007-08-06T12:41:00.000-05:00

We're back from a two-week hiatus. We've got two interesting things that we'll chat about later this week, one involving the presidential campaign and the other being yoga as a substitute for caffeine.

But for today, we'll share a few thoughts with you.

Professional sports has descended into a sad state of affairs. Yes, Tom Glavine won his 300th game last night, but the Tour de France has been scarred by drugs, NFL players keep running into problems with the law, an NBA official has been accused to alter scores and one writer is stating that Barry Bonds' equipment has inflated the amount of home runs he has hit (never mind the fact that steroids may have improved his bat speed and hitting power).

We saw the study linking social groups to obesity. The same rules apply to fitness. People who socialize with others who go to the gym a lot are more likely than those whose friends live sedentary lifestyles. Peer pressure can be both positive and negative. So next time you are the at the gym, smile and introduce yourself to a stranger. It could be good for your health (and your heart, if you're single).

American's choice of food explains why this country's waistline is bulging. At a nearby food court, we constantly see long lines for Panda Express. A two entree plate with steamed rice can easily top more than 700 calories. For far fewer calories, a person could go next door to Subway and get a sandwich and a bag of chips for less calories. Not to mention the fact that if you're gonna to blow the calories on Chinese food, there are so many better options from the standpoint of taste...

Friday Fitness Deals - July 20, 2007

2007-07-20T08:31:00.000-05:00

Each Friday, we post the latest deals on fitness equipment and athletic apparel. Here are this week's deals:

Activa Sports is promoting its Semi-Annual Sale. Save up to 50%, plus get free shipping. Activa specializes in women's fitness clothes and athletic footwear.

BackcountrycountryOutlet.com is selling the Zoo York Dispatcher Short (shown at right) for 50% off! Just use coupon code 1QG-1-WSNTX.

Sports Authority.com is running a Friends & Family Event through July 21. You can save 25% off any single item. (some exclusions apply.)

Be sure to visit our plus fitness clothing store at http://www.netsweat.com/A_Big_Attid/index.html.

A Correlation Found Between Working Moms and Overweight Kids

2007-07-19T08:31:00.000-05:00

This is going to spark some controversy, so please keep in mind that we are just the messenger.

A study published this week in the International Journal of Obesity concluded that “children were more likely to be overweight for every 10 (hours) a mother worked per week”. The relationship was “only significant” for households with equivalent incomes of $57,5750 or higher (about the median household income in the U.S.).

NetSweat.com Comments: We would like to see more follow-up on this study, as we are curious whether there are other factors at plays such as daycare, food choices (e.g. more fast food and processed foods), or some other culprit.

High Level of Fruits and Vegetables Does Not Lower Risk of Cancer Recurring

2007-07-18T08:47:00.000-05:00

A study published in the Journal of the American Medical Association (JAMA) found that a diet high in fruits and vegetables and low in fat intake did not reduce the odds of breast cancer recurring. Specifically, the study stated:

During a mean 7.3-year follow-up, we found no evidence that adoption of a dietary pattern very high in vegetables, fruit, and fiber and low in fat vs a 5-a-day fruit and vegetable diet prevents breast cancer recurrence or death among women with previously treated early stage breast cancer.

The full study is available, for free, on JAMA's web site and we encourage everyone to read it.

NetSweat.com Comments: This was major study that looked at nearly 3100 women. It found no benefit to eating more than the recommended five servings of fruit and vegetables. This study does not mean you shouldn't eat more fruits and vegetables - most Americans are not consuming enough - but rather that very high consumption won't increase the lifespan of breast cancer survivors.

Review of Special K Chocolatey Delight

2007-07-17T08:38:00.000-05:00

I will have to admit, the first time I saw that Special K was introducing a chocolate flavored cereal, I thought it would be gross. Then, my local Target store gave me a sample….

To put things bluntly, I have a hard time keeping my hands in the box. This cereal is literally good enough to eat dry, but it also tastes darn good with milk. Just like the box says, it is Special K cereal mixed with chocolate flakes. A serving (which is probably considerably less than the size of my cereal bowl) with a ½-cup of nonfat milk totals just 160 calories. Enough to get your day started, but not so many that you will have to closely watch what you eat later in the day. A bowl is also pretty filling, unlike many other cereals.

Not is all is perfect, however. Sugar is the third ingredient (after rice and whole grain wheat) and a single serving has nine grams of the sweet stuff. There is also corn syrup added as well. A trade-off for good taste? Yes, but you could do a lot worse nutrition wise with some of the choices on the cereal aisle.

Watch What You Eat When Taking Alli

2007-07-16T09:19:00.000-05:00

There is a lot of promotion going on for diet drug Alli. If the marketing is enticing you, you should read an article in USA Today about the diet drug first.

Here's why, dieters are finding out the hard way about the impact of eating fatty foods when taking Alli. For example, Debra Ehiabhi told the newspaper that after a cookie sent her quickly to the nearest bathroom, "I don't play around with eating anything with too much fat in it anymore".

Alli alone will not help you lose weight. Diet and exercise are still required and Alli will force you to stick to a stricter diet. If you are thinking about trying the drug, talk to your doctor and start testing yourself on a strict diet first. If you can't stick to the diet without the pill, you may want to think about whether you are prepared to deal with the messy pants that are a potential side effect of taking Alli.