Stats are impressive so let’s throw one out there to get the ball rolling. The current research states that approximately 80% of us will experience lower back pain at some point in our lives. Chances are the majority of you reading this, myself included, have already gone down this frustrating path. For most, the next step unfortunately involves popping a few “pain-killers” and going about our business under the assumption that we are getting old and life goes on. Thankfully, there are an increasing number of people who want to regain control of their life, and commit to acts of prevention…more importantly; we are talking about exercise to create a strong and stable core.  So with a New Year approaching, let’s throw out the old and bring in the new!

The “Old”

Crunches:

-  This old school favorite involves lying on your back, knees bent, hands clasped behind the head, a curling up towards your knees like your life depended on it. Unless you are Rocky training to face your next steroid pumping opponent, the majority of us can let this exercise go with the 80’s.  Without getting overly complicated, this old-school exercise uses other muscles than your abdominals (such as your hip flexors), and greatly increases the risk of injury to your lower back…aka disc injuries.

The “New”

Front Plank:

This abdominal core exercise is highly beneficial for people of all ages and fitness levels. Unlike traditional crunches, while strengthening the abdominal and lower back musculature planks also spare unnecessary loads placed on structures of the lower back (ligaments, discs, and spinal nerves). In addition to stabilizing the core, this exercise also helps build muscular endurance, which has been proven to be the real preventative aspect in back health.

How to Perform:

While facing down on an exercise mat, place your feet hip-width apart and your forearms shoulder-width apart. As opposed to drawing your belly button inwards, as we often hear, try stiffening your abdominal wall.  This bracing action activates your transverse abdominus, and strengthens your overall core. Rise on the balls of your feet, lift your chest, core, and thighs off the ground to a height parallel to the floor. At this point, make sure to maintain a neutral spine, without elevating too high (like a tent) or letting your hips drop to the floor. Either utilize a mirror or ask a partner to critique your form.

Attempt 3 sets of 10-30 seconds with good form.

For a more advanced front plank, see below:

“Stir the Pot” plank.

We can perform the same premise as above, while adding a stability ball underneath your forearms to increase intensity and co-contraction.  While stiffening our core and maintaining control, swirl your arms in a clock-wise motion. The goal of this exercise is minimal spine motion with maximal shoulder rotation. Repeat in a counter-clockwise motion for the desired number of repetitions.

Conclusion:

These spine saving tips will definitely help keep us out of that 80% of the population that I mentioned above. As the saying goes, “an ounce of prevention is worth a pound of cure”.

Blog Tip:

Try to avoid excessive low back motion shortly after rising in the morning. This exercise ritual of performing spinal stretches or sit-ups when we wake up is a recipe for disaster. After a full night’s sleep our vertebral discs are their most hydrated. This may sound like a good thing but the consequence of this adaptation is that they are placed in jeopardy as a result of this increase stress or pressure.

For more information on back health and fitness, refer to the sources below.

Stuart McGill

1) Low Back Disorders: Evidence Based Prevention and Rehabilitation

2) Ultimate Back Fitness and Performance

**Please consult your health care provider before following any advice on this blog.

For those who have a tough time deciding whether to buy organic or not, then this blog is for you! 

In an ideal world we would only be eating organic foods. Organic foods being defined as, those that do not contain pesticide residue, chemical fertilizers or chemical additives. However, the reality is that sometimes these foods can be costly. That's what makes the Environmental Working Group's annual list of the dirty dozen foods so useful. The list ranks foods based on how much pesticide residue they have. The group estimates that individuals can reduce their exposure by 80% if they switch to organic when buying the following 12 foods.

So here it is…the top 12 foods we should be buying organic!

1. Apples
Topping the 2011 dirty dozen list is one of my staples. (Apples ranked No. 2 in 2009 and No. 4 in 2010). More than 40 different pesticides have been detected on apples since fungus and insect threats prompt farmers to spray various chemicals on their orchards. Not surprisingly, pesticide residue is also found in apple juice and apple sauce making all apple products smart foods to buy organic.

Some recommend peeling apples to reduce exposure to pesticide residue, but be aware that you're also peeling away some of the fruit's some beneficial nutrients.

My new phrase: “An ORGANIC apple a day keeps the doctor away”.

2. Celery
This a good one to commit to memory since it doesn't fit the three main categories of foods with the highest pesticide residue (tree fruits, berries and leafy greens). USDA tests have found more than 60 different pesticides on celery.

3. Strawberries
Strawberries are always on the list of dirty dozen foods, in part because fungus prompts farmers to spray, and pesticide residue remains on berries sold at market. Nearly 60 different pesticides have been found on strawberries, though fewer are found on frozen strawberries.

4. Peaches
Another tree fruit that always makes the dirty dozen list. Pesticides have been found on peaches, however there are typically fewer in canned peaches.

Safer alternatives include watermelon, tangerines, oranges and grapefruit.

5. Spinach

Leading the leafy green pesticide residue category is spinach, with nearly 50 different pesticides. (While frozen spinach has nearly as many, canned has had fewer detected pesticides.)

6. Nectarines (Imported)

Nectarines, at least imported ones, are among the most highly contaminated tree fruits. Domestic nectarines don't test with as much pesticide residue, but overall 33 pesticides have been detected on nectarines.

Can't find organic nectarines? Try pineapple, papaya or mango.

7. Grapes (Imported)

Important grapes can have more than 30 pesticides. Raisins, not surprisingly, also have high pesticide residue tests. Organic wine anyone?

8. Sweet Bell Peppers

Unfortunately all of its colorful varieties fall into this category. Nearly 50 different pesticides have been detected on sweet bell peppers.

9. Potatoes

Unfortunately, more than 35 pesticides have been detected on potatoes in USDA testing. Sweet potatoes offer a delicious alternative with less chance of pesticide residue and numerous antioxidants!

10. Blueberries

Blueberries usually make the dirty dozen list, since more than 50 pesticides have been detected as residue on them. Frozen blueberries, however, have proved somewhat less contaminated. Since these little guys are filled with anitoxidants, make sure to go out of your way to find the organic variety!

11. Lettuce

Joining spinach in the leafy greens category, lettuce makes the list of dirty dozen foods with the most pesticides. More than 50 pesticides have been identified on lettuce. If you can't find organic lettuce, alternatives include asparagus.

12. Kale

A superfood, and one of my personal favorites, traditionally kale is known as a hardier vegetable that rarely suffers from pests and disease, but it was found to have high amounts of pesticide residue when tested in each of the past two years.

Can't find organic kale? Safer alternatives include cabbage, asparagus and broccoli. Dandelion greens also make a nutritious alternative…although the taste leaves something to be desired….

Now we see what foods are worth going the organic route. Consider this an investment in your health!

Buy the Clean 15

If the cost of buying all organic isn't within your budget, fear not. Here's a look at the Environmental Working Group's 2011 Clean 15 list...aka, the fruit and vegetables that are the lowest in pesticides.

1. Onions 


2. Sweet Corn 


3. Pineapple

4. Avocado                            


5. Asparagus 


6. Sweet peas 



7. Mango 
                                      

8. Eggplant 


9. Cantaloupe (domestic) 


10. Kiwi 


11. Cabbage 


12. Watermelon 


13. Sweet Potatoes 


14. Grapefruit 


15. Mushrooms

For more information, check out www.ewg.org/foodnews and www.thedailygreen.com


**Please consult your health care provider before following any advice on this blog.

If you are looking to shed some Thanksgiving Turkey weight…then this blog is for you!

The common theme among many professionals today is that they tell you to do long, boring cardio workouts to lose fat. "Get into your target rate and stay there for at least 30 minutes”. Let’s dispel one common fitness myth right now. Low-to-moderate cardio and staying in the “fat burning zone” is NOT the best way to lose fat.  Ok good…now we can move on.

Ask yourself this question…why do marathon runners look emaciated and worn down while sprinters are physical specimens?  What if I told you that you could adjust your cardio routine so it will take LESS TIME and you’ll BURN MORE FAT…would you do it???? 

The fastest man in the world.

The research is now starting to catch up with what the body builders and fitness professionals have known for a long time - high-intensity training burns fat more effectively than low-to-moderate exercise. This means no more cycling through the settings on the elliptical machine at the gym looking for the “Fat Burn” program. Let’s start sweating!

What is Interval Training?

Interval training is simply alternating short, high intensity bursts of speed with slower, recovery phases throughout a single workout. The interval workouts can utilize a variety of training equipment (outdoor activities, treadmill, elliptical, skipping rope etc…) so it’s simple to implement. It can be causal or structured, which makes it very “user” friendly. 

From a clinical standpoint however, it is obvious that high-intensity exercise cannot be prescribed for beginners, or individuals at risk for health problems. In these cases, the most cautious course remains to follow a moderate intensity exercise program with a progressive increase in duration and frequency of sessions.

Benefits of interval training compared to long cardio workouts

1) It Takes Less Time - Since you'll put putting out more effort in each exercise period, you won't need (or be able to) sustain a very long workout. Usually 5-15 minutes is plenty for beginner or intermediate fitness levels.

2) You Dramatically Improve Your VO2 max and Anaerobic Capacity – Basically, you will be improving your cardiovascular health in 2 ways – one of which low-intensity cardio cannot (This means you’ll be able to go that much harder during that final floor hockey shift this winter!)

3) You Lose More Fat – Intervals are performed at a level that your body will spend the rest of the day expending energy to recover from the butt-kicking you gave it. This means that you consume more oxygen recovering from the exercise bout. Therefore, you will be burning up substantially more fat while sitting on the couch later that night than you would have if you'd spent an hour on the treadmill at a moderate pace.

4) You Don't Lose Muscle – With interval training you release HGH (Human Growth Hormone), which signals your body to grow more muscle and lose the fat. Remember that sprinter’s physique!

5) You Can Combine Programs - Chances are that you're currently on a weightlifting/cardio program right now (…and if you are not you should be!) Well what if I told you that this cardio routine combined with a properly designed strength routine would result in a synergistic effect (aka…. RESULTS!)

Now, most of my training clients used to cringe when they heard me say these words but those same individuals now actually prefer cardio intervals than the traditional.  It’s a little outside the comfort zone…but we’ve already learned that that’s a good thing (see previous blog).

Let me be clear, I am not saying to completely do away with the traditional long, low-intensity cardio routine. Especially if you are training for that 10km or ENJOY RUNNING. There a countless benefits for this type of training including stress reduction, cardiovascular health etc...  However, an interval running program should be used in any training program even as part of your weekly routine. 

Just be creative and have some fun!

**Please consult your health care provider before following any advice on this blog.

As we head into Thanksgiving, there will definitely be a few family gatherings centered around some amazing foods this weekend. Although I am a strong supporter of eating smaller meals more frequently, this weekend may prove to be a little tricky. Instead, let’s take this holiday as the opportunity to dive into nutritionally dense food choices. In the most basic terms, the healthiest way to meet our nutritional needs is to simply eat a diet rich in whole foods. This type of diet will increase energy, reduce body fat, improve mental clarity and reduce sugary cravings.


To help us make these disease-preventing decisions, we can utilize the “Aggregate Nutrient Density Index (ANDI)". An ANDI score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content per calorie. ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities. The Aggregate Nutrient Density Index was developed and patented by Eat Right America. In addition, this method has been adopted by Whole Foods Market grocery stores and you will see this index on some of their products.

GREEN VEGETABLES
Vegetable	ANDI Score
1. Mustard/Turnip/Collard Greens	1000
2. Kale	1000
3. Watercress	1000
4. Bok Choy/Baby Bok Choy	824
5. Spinach	739
6. Broccoli Rabe	715
7. Chinese/Napa Cabbage	704
8. Brussels Sprouts	672
9. Swiss Chard	670
10. Arugula	559
NON-GREEN VEGETABLES
Vegetable	ANDI Score
1. Radish	554
2. Bean Sprouts	444
3. Red Pepper	366
4. Radicchio	359
5. Turnip	337
6. Carrot	336
7. Cauliflower	295
8. Artichoke	244
9. Tomato	190
10. Butternut Squash	156

FRUIT Fruit ANDI Score 1. Strawberries 212 2. Blackberries 178 3. Plum 157 4. Raspberries 145 5. Blueberries 130 6. Papaya 118 7. Orange 109 8. Cantaloupe 100 9. Kiwi 97 10. Watermelon 91

BEANS
Vegetable	ANDI Score
1. Lentils	104
2. Red Kidney Beans	100
3. Great Northern Beans	94
4. Adzuki Beans	84
5. Black Beans	83
6. Black-Eyed Peas	82
7. Pinto Beans	61
8. Edamame	58
9. Split Peas	58
10. Chickpeas (Garbanzos)             57
NUTS & SEEDS
Nuts & Seeds	ANDI Score
1. Sunflower Seeds	78
2. Sesame Seeds	65
3. Flax Seeds	65
4. Pumpkin Seeds	52
5. Pistachios	48
6. Pecans	41
7. Almonds	38
8. Walnuts	34
9. Hazelnuts	32
10. Cashews	27
WHOLE GRAINS
Whole Grains	ANDI Score
1. Oats, old-fashioned	53
2. Barley, whole grain	43
3. Wild Brown Rice	43
4. Brown Rice	41
5. Barley, pearled	32
6. Wheat berries	25
7. Cornmeal, whole grain	22
8. Quinoa	21
9. Millet	19
10. Bulgar	17
MEAT
Meat	ANDI Score
1. Bison, top sirloin	39
2. Bison, chuck roast	36
3. Pork Tenderloin	34
4. Flank Steak	27
5. Chicken Breast	27
6. Turkey, light meat	25
7. Turkey, dark meat	24
8. Pork Chops	24
9. Ground Beef, 85% - 90% lean	20-23
10. Beef, top round	22
FISH
Fish	ANDI Score
1. Tuna*	46
2. Flounder	41
3. Sole	41
4. Salmon	39
5. Mahi Mahi	39
6. Shrimp	38
7. Swordfish*	38
8. Trout	36
9. Snapper	35
10. Haddock	35
*May contain high levels of mercury.
CHEESE
Cheese	ANDI Score
1. Feta	21
2. Cottage Cheese, low fat	18
3. Mozzarella, part skim	16
4. Ricotta, part skim	16
5. Swiss	15
6. Parmesan	15
7. Mozzarella, whole milk	14
8. Gouda	13
9. Provolone	13
10. Gruyere	13
Milk and Alternatives
Refrigerated Dairy Case	ANDI Score
1. Tofu	37
2. Nonfat Skim Milk	36
3. Soy Milk	33
4. Plain Nonfat Yogurt	30
5. Egg Substitute	30
6. Egg White	29
7. Low-fat 1% Milk	28
8. Egg	27
9. Hemp Milk	27
10. Tempeh	26

Enjoy and have a great Thanksgiving!

**Please consult your health care provider before following any advice on this blog.

How many of us have a similar daily routine?  We generally know what the world is going to deliver us each day, and more importantly, we generally know how we are going to respond.

From a fitness perspective, this repetitive routine is the exact opposite of what we strive for. Physiologically speaking, for a muscle to grow we need to create a specific environment. In short, when a proper exercise stimulus is provided (ex. weight training) the body will adapt to that stress by increasing muscular strength and size. At its most basic level, this is what training is all about. Sounds great right? Well it is…unless you maintain this stimulus to the point it becomes routine. Without changing the stimulus, out muscles have nothing to adapt to. We are no longer progressing, and we are no longer achieving results.

Now the question is…does this same theory apply to us as people?  If we go through our days in a "cloud of comfort" to the point we are able no longer challenging ourselves, does this mean WE are not progressing??

I read this quote yesterday…”In order to experience something new, you have to do something you’ve never done before”.   This is a great quote, but the humorous thing is that I read this while standing in the washroom…before my first ever 10k race.

For those who know me, distance running excited me about as much as watching paint dry. Then I asked myself…do I really dislike running? Or was that a wall I was putting up to help maintain my “comfort zone”? How can I detest something I’ve never done before? 

With that attitude I decide to breakout of my comfort zone and dare to try something I swore I never would. Yes, this race was for charity and the money went to a great cause (Oakville Hospital Foundation and the Colorectal Cancer Association of Canada), but it was also for me. It gave me the opportunity to challenge myself physically, and more important, mentally.

Trust me, the moment the race was complete I was grinning ear to ear (and that had nothing to do with my time!) I was simply proud that I accomplished a new challenge.

Game Plan:

This month, sign up for something outside your comfort zone. Choose something that challenges you, excites you, or even terrifies you.  

Tip:

Have someone to be accountable to…this will help keep you motivated on your new path.

**Please consult your health care provider before following any advice on this blog.

For the first of many nutrition related blogs, lets start with the most difficult meal of the day for most people. I’ve noticed that the typical breakfast has a few problems; it’s eaten too long after waking, its carbohydrate dominant, and worst of all....sometimes it doesn’t occur at all.

Try the following tips to start your day in “fat-burning” mode vs. “fat-storing” mode.

• Eat within 30 min of waking.
• Protein is your friend. Aim for at least 20 g in the morning (this is important for body-fat reduction and maintenance of muscle tone).
• Avoid refined sugars as these start you off on the wrong path and lead to that mid-morning muffin craving.
• Fibre is key – Aim for at least 5 g in the morning through consumption of whole, unrefined, complex carbs. (2 fibre types: Soluble – slows the release of carbohydrates into the blood stream. Insoluble – provides a detox for your digestive tract).

Skipping breakfast is associated with an increase caloric intake later in the day. Don’t skip this meal!

When clients initially resist the breakfast conversation, two popular excuses are usually mentioned. Luckily, the solutions are simple.

Excuse #1 – “I’m not hungry in the morning”

Problem Solved – A small, protein rich breakfast will be easily digested without leaving you feeling too full in the morning. A breakfast smoothie works well here.

Excuse #2 – “I have no time”

Problem Solved – A protein shake takes less than 5 min to blend up (thank you Magic Bullet!!). There's no need to wake up at 5am and milk the cow…cottage cheese and yogurt are already made for you.  For those of you who really enjoy pushing the snooze button, just make some hard-boiled eggs the night before and have these guys with a piece of whole-grain toast before you head out the door.

Making breakfast a priority in your lifestyle will lead to countless benefits that your body will thank you for. 

**Please consult your health care provider before following any advice on this blog.

As we enter the month of September, it’s a perfect time to get the health and fitness routine back on track. Kids are returning to school, patio season (aka nacho and beer season) is coming to a close, and fall is a great time of year to set some new, healthy goals.

We all love to envision where we would like to be, but often neglect the steps needed to get there.  Whether it’s in business or fitness...you have to start with a plan.  And item #1 on that plan should be to answer one important question - where are you now?  Without establishing your starting point, its impossible to track your progress.

If you take one thing from this post, let it be this…your weight on the scale is not the only measurement of health!  Do not use this as your sole outcome measure. Here’s a classic example: “Client A” weighs the same after 3 weeks of exercise, but they have lost 2 lbs of fat, gained 2 lbs of lean mass (muscle, bone density), and now they can do 10 more push-ups then before.  Should they be disappointed with their results? Of course they shouldn’t.  Although weight loss may be a goal for most, there are other tools needed to track your progress.

This can be as simple as having your partner or friend perform some body measurements (waist, hip, chest, arms etc…), or performing a simple at–home fitness test (max # of push ups/min, max front plank, 12-min run for max distance). For those daring individuals, having someone take a “before” picture of you in a pair of shorts or swimsuit is great place to start.  Post this pic on the fridge and there’s no better way to stay motivated during those after dinner cravings.  The bottom line is having objective tools to track your progress is key to long-term success.

Just think of the fitness quote, “If you’re not assessing, you’re just guessing”.

**Please consult your health care provider before following any advice on this blog.

So this blog has been on the verge of being a reality for a while now. I guess with the knowledge and experience I have been gathering, you might say things have finally reached a "tipping point".  What you will find while visiting this post are nutritional tips, exercise advice, and simple ways to make health a part of your daily routine. The purpose of this blog is to initiate thought, in the hopes that these "small" thoughts will turn into actions. Actions that make us feel good. Actions that we are proud of. 

I hope by reading this blog it will help become YOUR Catalyst to Health....