In case you haven’t followed the scientific story on inflammation, chronic or “silent” inflammation has been associated with cardiovascular disease and other chronic illnesses. Plasma levels of C-reactive protein (CRP) and myeloperoxidase are markers of inflammation. These markers have been used to study various foods and food groups to assess their effects on inflammation. Here are some of the findings that may have a bearing on your diet.

Use olive oil rather than vegetable oils. Olive oil is rich in an anti-inflammatory compound called oleocanthal. It contains lots of healthy monounsaturated fats that fight cardiovascular disease. Olive oil is high in omega-3 fatty acids while vegetable oil is high in omega-6 fatty acids.

Balancing the intake of omega-6 to omega-3 fatty acids is important. Fatty acids are used to make hormones that control inflammation. Omega-3 fatty acids produce anti-inflammatory prostaglandins while omega-6 promote inflammation. Both types are essential fatty acids (we need them to survive) but you need to balance the two in the diet. Other good choices for oils are avocado oil and macadamia nut oil.

Spice your food. Turmeric contains curcumin, an antioxidant that contributes a big anti-inflammatory boost-some say as much as Motrin and other non-steroidals. Consumption of ginger, a relative of tumeric, has been shown to decrease colon inflammation and possibly colon cancer. Cinnamon also falls into the anti-inflammatory camp because of its’ ability to prevent release of proatherogenic arachidonic acid from cell membranes.

Use whole grains not refined grains. White bread and baked goods cause spikes in blood sugar and have been associated with higher CRP levels. High CRP levels have also been associated with overloading on sugary drinks and many processed foods.

Eat your vegetables. Dark leafy green vegetables contain a host of anti-oxidants, flavinoids and other anti-inflammatory compounds. Eat the rainbow to get a variety of nutrients. Asian mushrooms frequently show up on top ten lists of immune boosting foods. Broccoli, cauliflower and other cruciferous vegetables are particularly good inflammation busters. Conversely, some people are sensitive to solanine, an ingredient found in the nightshade family of plants (tomatoes, potatoes and eggplant) and find these vegetables irritating.

Go easy on the fruits because they are higher in sugar and may harbor pesticides. Papaya contains papain and is rich in Vitamin C and E. All types of berries are loaded in anti-oxidants and good nutrients and excellent choices.

Eat Salmon or other fatty fish. Salmon is a great source of omega-3 and since salmon do not live as long as tuna, it has a lower risk of mercury contamination. If you can’t eat fish 3-4 times per week, consider fish oil capsules.

Obesity and stress are big contributors to the inflammatory process. Strive to get your weight into the normal range. Physical activity is one of the best ways to bust stress and burn a few extra calories. Eat clean for all kinds of good reasons.

Glycemic Index (GI), initially developed for individuals with diabetes mellitus, is one way of thinking about carbohydrate consumption. It underlies the premise for “avoiding white carbohydrates”.

Expressed as a number, glycemic index reflects the rate of glucose release into the blood stream after eating. Standardized to glucose or white bread, a value of 55 or less is low and a value of 70 or greater is high.

Foods with low GI include most fruits & vegetables, legumes, nuts and whole grains. Foods with medium GI include brown rice, whole wheat, and sweet potatoes. Foods with high GI include glucose, white bread, white rice, and breakfast cereals.

Eating foods with high GI cause the blood glucose to rise more rapidly or “spike”. This in turn increases insulin levels causing blood sugar to drop below normal or “dip”. This pattern of spikes and dips in blood sugar make it hard to control appetite and energy levels.

Many studies have shown that eating foods with a low GI results in better satiety, less food consumption and more weight loss than comparable caloric intake of high GI foods.

The recommendations for lowering the GI of your diet are:
1. Avoid sugary foods
2. Avoid starches like potatoes, white rice and white bread
3. Increase vegetables

Use the Glycemic Index to choose carbohydrates that are satisfying but maintain glucose and insulin levels steady. Eat carbohydrates sparingly and double up the vegetables.

Now science is catching up. A neuropeptide, called orexin, appears to play a role in modulating appetite. It’s also involved in sleep and energy expenditure or, said another way, how tired or peppy you feel. A rare medical disorder, narcolepsy (suddenly falling asleep), results from orexin deficiency in humans.

In early experiments with mice, sugar was shown to decrease or down regulate orexin. If this holds true in humans, it explains why we feel tired, sluggish and hungry a short time after eating sweets. In contrast, protein increased orexin levels and increased energy levels and activity. So for a burst of energy that will sustain you through those late afternoon hours, try reaching for a protein bar rather than a candy bar.

Orexin may be part of the explanation for the current obesity epidemic brought on by unhealthy Western dietary practices. American calories are largely derived from processed foods high in refined sugars. If early experiments hold true, these eating habits would drive orexin levels down, and may account for why Americans rarely feel satisfied after a meal and why many people have no energy for exercise.

Sugar and complex carbohydrates are not essential nutrients. We need protein for essential amino acids. We need fats for essential fatty acids. There is no such thing as essential sugars or carbohydrates. If you choose to eat dessert, eat it sparingly. More importantly, adding even a small amount of protein to sugar seems to blunt the effect of sugar on orexin. The next time you order dessert, make sure you have some protein with that treat. Try it the French way and add an after dinner cheese offering!

If your meals do not supply the basic building blocks to help your body train and feel good, your body will reward you with aches & pains, difficulty moving and physical sluggishness. That lethargy you feel after a meal high in sugar and carbohydrates is not all in your head!

Any change in behavior takes a long time and changing your diet is no exception. The rest of your life is a marathon not a sprint. Understand that the transition will take time. Commit to two months of clean eating-you may not be perfect but start the journey-and see if it works for you. Your body will thank you.

There are many expert opinions on food and nutrition. Here are some of the more important tenets that converge across the scientific and popular body of knowledge related to eating clean:

Eat foods in their natural state-avoid processed foods. You have to cook. You can cook every day or cook ahead of time and freeze food for the week. Fast food, take-out and frequent dining out have to be a thing of the past. If you don’t know how to cook, you need to learn. And, it can be fun!

Consume four to five small meals a day. You have to plan your meals. Getting caught hungry with no healthy eating choices will sabotage your efforts quickly. It’s OK to eat the same things day after day, especially for certain meals like breakfast and lunch where time constraints may exist.

Protein, vegetables and good fats are part of every meal. You can never get too many vegetables-eat your colors. Fresh Produce prepared correctly tastes wonderful, and provides important vitamins, minerals and micronutrients. If you are healthy and trying to build lean muscle mass, increase protein intake. Protein intake balances the hormonal regulatory response to carbohydrate intake thereby blunting effects on glucose and insulin. Eat protein with every meal.

Consume carbohydrates high in fiber (whole grains) earlier in the day. Match carbohydrate intake to energy expenditure. Whole grains tend to contribute a lot of calories. The body functions best when carbohydrates are limited to quantities required for near term energy use (like work outs). If you are trying to lose, keep whole grains low.

Sugar is out or used sparingly. Know your sugar demon and if you are susceptible, stay far, far away. Sugar is addictive for a great many of us. Try getting your sugar from fruit instead and get an added micronutrient boost. But don’t go crazy with fruit-it’s still largely sugar and should be used as a treat not a food staple.

Control portion size. You still have to count calories. Know your numbers. Get a scale and learn to accurately assess portion size. Adjust your caloric intake to keep body mass index and percent lean muscle mass in a healthy range. Exercise is not a substitute for controlling calories. It takes 36 miles of running on average to burn a single pound. That’s not a practical way to lose ten pounds.

Sound like too much work? If so, you are not ready to make the change. It takes time and effort and there are no shortcuts. Changing behavior is tough. A good way to start is through food journaling. Find a decent food diary app and get started.

We are what we eat!

Know your Body Mass Index (BMI). There are numerous BMI calculators on the Internet-just find one and enter your height and weight. The BMI classifies individuals as underweight, normal weight, overweight or obese.

With two-thirds of Americans now overweight, it’s easy for your brain to tell you that overweight is the “new” normal weight. High BMI is correlated with all sorts of medical complications including diabetes, high blood pressure and joint problems. Don’t be fooled-get your BMI in the normal weight range and stay there.

Know your lean muscle mass. This takes a little more doing to get it right. Having a trained professional take skin fold measurements in multiple locations is a good measure of percent body fat. More importantly, it tells you where you are holding those excess pounds.

Where your body carries that extra padding is correlated with the risk of getting weight related medical complications. If your weight is more in the middle (apple shaped), you are at higher risk of having a problem than if your weight is in the hips (pear shaped). If you are a woman 30 to 50 years of age, you should be between 15-23% body fat.

Know your daily calorie consumption. You can’t guess here-you have to write it down. There are numerous food record applications available on-line. Pick one and do an honest and accurate three-day food dairy.

You really do have to count calories all the time. The average American woman needs to eat approximately 1800 calories a day to keep her weight steady. Exercise helps but does not replace the need to restrict calories. Running a mile burns around 100 calories but it takes 3600 calories to get rid of a pound of body weight-not a practical solution for overeating.

Take the first step to clean eating. Know your numbers.

The first step in losing weight is to wrestle with your brain and give it something else to satisfy those dopamine receptors-the feel good plug ins we all want to activate. Exercise helps. Moving the body calms and relaxes the brain. Surrounding yourself with other people that want to exercise and maintain healthy eating habits is good motivation to stay on track. Obesity is contagious. Stay away from triggers that cause you to binge or overeat and sometimes that means saying no to friends or family members that use food as rewards.

The holidays are a particularly vulnerable time for gaining weight. The average American gains 10 pounds over the holidays. It takes 36 miles of running or walking to lose a pound or 360 miles to lose your holiday splurge! Aim to keep your weight the same from October 30th through January 1st. Step up your exercise to stay motivated, burn a few extra calories and fight holiday stress.

A healthy knee has four important components:

Muscular strength
Flexibility
Proprioception
Endurance

You can improve all four components through exercise.

There are many muscles surrounding the knee but the most important for knee health are the quadriceps muscles (or quads). The quadriceps are four distinct muscles that start at the top of the leg or hip and end right below the knee. Balancing strength across all four muscles is important. The quad running down the inside part of the leg is frequently neglected and can cause problems with proper tracking of the knee cap. All four muscles converge to form a common patella tendon that attaches to the kneecap (or patella) and then onto the front of the lower leg bone. If this tendon ruptures, surgery is required immediately.

Good strength in the quadriceps muscle stabilizes the knee joint against injury. There are two important ligaments inside the knee joint (anterior and posterior cruciate ligaments) and two on the outside of the joint (medial and lateral collateral ligaments). Strong quads help to protect these important ligaments against sprains, tears and rupture. The anterior cruciate ligament (ACL), in particular, is vital to good knee function and frequently requires surgical repair if ruptured.

The patella tendon helps to keep the kneecap tracking correctly in its’ groove as we bend and straighten the leg. The kneecap is vulnerable to wear and tear injuries and is a common source of knee pain. The fragile cartilage on the back of the kneecap can be worn down if it rubs rather than slides across bone. These patello-femoral syndromes, including chondromalacia, can be quite painful when walking, running or using stairs. Strengthening the quads as a whole with particular attention to balancing the strength of the medial and lateral quads will help track the patella appropriately.

The knee primarily flexes, extends and rotates. We need about 135 degrees of flexion to accomplish activities of daily living with ease. Less than 120 degrees of flexion makes it difficult to get up and down off the floor, and less than 100 degrees of flexion makes walking stairs or getting in and out of a car very taxing. Lack of full extension of the leg impairs walking often creating a limp and makes it difficult to lie face down for long periods of time. Too much rotation or inability to control rotation with sudden forces (like tripping) can cause injury to important joint ligaments.

Proprioception is the ability to figure out where your knee is in space without visual feedback. Good proprioception is dependent on adequate neural connections between the knee and brain. This is critically important for maintaining balance. Endurance is the ability to maintain muscular strength over a prolonged period of time since our knees are one of the most active joints in our body.

In our Studio, we build quad strength and endurance in multiple ways. Footwork on the reformer in a variety of leg positions helps to balance strength in all four quads, and jump board is a great way to build quad endurance. Safe knee stretches within an appropriate range of motion can be easily achieved using Pilates equipment and props. Balance work and single legwork build proprioceptive feedback.

Keep your knees healthy and pain free!

If Nature wants to give us a little head start, why not take full advantage. Right now is a good time to take stock of the way you eat. Not just what you eat – but when and how you eat. Losing weight and keeping it off is all about clean eating habits. Life-long poor eating habits are hard to break. It takes time and constant vigilance to ingrain clean eating habits into the way you live your life. But the rewards are worth the effort.

We see many clients in the Studio who have successfully lost ten to forty pounds and have done a great job keeping it off. Clients, who lose weight successfully, do not diet. They make a fundamental change in their approach to eating and fueling the body for physical activity. Making these kinds of changes are tough.

Start by being your own best private investigator. Put your eating behaviors under a microscope and figure out what you are eating on a daily basis, and more importantly why you are eating. For two weeks, keep a diary of food intake, physical activity and emotional wellbeing. There are excellent commercial food record applications available. Find one and use it (for instance MyFoodDiary.com).

The tricky part is getting the portion size correct. If you want to be successful, get a scale and weigh your food. If you eat chips, count them. If you drink alcohol, measure it. Be specific and accurate with portion size and don’t cheat! You don’t have to share the information with anyone but yourself.

Record your daily activities and cardiovascular exercise. Most programs have detailed calorie estimates for a wide variety of physical activities. Get a pedometer and count your steps. Weigh yourself every day first thing in the morning and record your weight.

Chart your behavioral patterns. This is where it starts to get a little tougher but it’s also the meat of the matter. Start with when and with whom you eat and try to count all the small swipes at the candy bowl and nibbles from the snack bar or vending machine. Don’t forget the liquids.

Figure out whether you are eating something every 20 minutes or “saving up” and eating most of your calories at night. Note the people with whom you share a meal and whether you are preparing meals for more than just yourself. Record how the food was eaten-at the table, in the car, or can’t remember but I know I ate it. Make a note of triggers for existing habits. For instance, “We always have ice cream before bed”.

Decide on a couple of emoticons that reflect your range of moods and use them to record how you felt that day. Maybe you choose happy, sad, tired, energetic, bored or overwhelmed. Make special note of feelings while eating.

Successful clients don’t diet-they change the way they live their lives. Most of us eat in an unconscious way from habits we have developed over many years. Losing weight is a marathon not a sprint. Knowing where you need to start is the first step and a thoughtful comprehensive food diary will provide just that.

All backs, regardless of medical diagnosis or level of fitness, benefit from improved spine stability. The following comments regarding spine stability are largely excerpted from Stuart McGill, PhD (Ultimate Back Fitness and Performance, 2006).

All muscles are important. The muscles of the back are designed to work in a coordinated fashion. Preferentially training a single muscle, even if possible, may compromise overall stability. Muscles that primarily function to stabilize individual vertebrae during movement (such as the multifidus) must be equally trained with muscles that stabilize the back more globally (like the “lats”).

Large muscles further away from the spine create more stability than small muscles close to the spine. However, small muscles close to the spine, such as the multifidus, provide proprioceptive feedback, a key component of neuromuscular control. Neuromuscular control is the ability to groove proper movement patterns to enhance stability and prevent injury. The brain needs to be able to “feel” the body in space through proprioceptive feedback and make appropriate corrections through neuromuscular motor control.

Muscles create force and stiffness. Stiffness is always stabilizing; force may not be stabilizing. Force and stiffness must be balanced around the spine in order to protect it. Endurance and motor control are needed to enhance stability-rarely is strength needed. Ensuring sufficient stability usually needs only modest levels of muscle activation.

The geometry of the spine resembles guy wires. Stability depends on the base of support and the angle of the pull. The guy wire system is designed to work with the spine in neutral. “Hollowing” the abdominal wall will cause the spine to buckle at lower loads. On the other hand, “abdominal bracing” protects the spine. This occurs when all three layers of the abdominal musculature are activated at the same time creating “superstiffness”.

Instances of instability are likely to occur at either very high loading when a minor motor error compromises stability or at very low loading when only a few muscles are assisting with spinal stability. Learn to keep the spine in neutral and avoid aberrant movement patterns to keep your back healthy and happy.

At LNK Pilates Studio, we see clients with chronic low back pain due to a variety of causes including herniated discs, lumbar stenosis, scoliosis, spondylolithesis, degenerative joint disease and nonspecific mechanical causes. Therapy is aimed at strengthening the muscles that support the spine, lengthening and strengthening opposing muscles groups, restoring functional flexibility and enhancing neuromuscular coordination.

Let’s take them one at a time. The first goal is to strengthen the muscles that support the spine. Muscles protect the joints from moving past an acceptable range of motion. Core muscles stabilize the spine, and the shoulder & hip girdles. Core muscles protect all the little joints that make up the entire length of the spine including the low back. Without a strong core, the back is much more vulnerable to shear and compressive forces from athletic endeavors or from activities of daily living.

The second goal is to lengthen and strengthen opposing muscle groups and restore posture and balance. A balanced spine wears well. Postural imbalances that cause stress in the spine create aberrant movement patterns. Over time, accumulative stresses and strains result in degenerative joint disease and disability. It is never too late to work on your posture.

The third goal is to restore functional flexibility to the spine. The spine needs to move efficiently through flexion, extension, rotation and side bending. Finally, Pilates exercise helps you to better understand how your body should move properly (neuromuscular coordination) in order to prevent further acute back episodes.

For treatment of chronic back pain, we recommend 50 minute sessions twice a week. Some cessation of discomfort is frequently seen within a month of starting pilates exercise, but three to six months is generally needed to functionally improve core strength.