Staying Fit As You Age

Children (0-12 year olds)

The importance of crawling

The cross crawl is the correct form of crawling. The baby needs to move both extremities opposite of each other. This allows the motor nerve impulses, which begin on one side of the brain, and cross over the brain stem to supply the motor activity to the opposite extremity. This uses both the right and left sides of the brain and enhances neurological coordination.

Get your kids outside as much as possible!

It is the best way for them to get exercise. Playing with siblings and friends outside makes it fun and creative. Encourage jump roping. Kids’ endurance is extensive compared to adults. Encourage activities such as jump roping for as long as possible as they age.

Music and the connection to math abilities late in life

Babies are more attracted to sounds that are melodic and rhythmic and have bold tones. When babies get a bit older, they make noise with anything they can get their hands on: pans, pianos, clapping hands, etc. This love for music and rhythm is an innate drive within us to find patterns and rhythms. Training the brain to detect rhythms and patterns is transferred over into math as they enter school-age. Research shows that students who participate in musical activities perform better in math later in life. 

Teens (13-20)

* Breakfast is the most important meal of the day! Don’t skip it * 

Staying active is important! 

This is the time period when children get involved in more competitive team sports and activities. Allowing children to lead sedentary lifestyles (sitting inside watching TV or playing video/computer games) teaches them that it is ok to stay sedentary and not take an initiative in caring for their health and fitness.

Traumatic Brain Injuries

Traumatic brain injuries (TBI) are caused by an external mechanical force and are either “closed” or “penetrating” (opens skull). Concussions are a type of closed traumatic brain injury and are the most common form of TBI among teens. You can only protect kids and teens from TBI so much but they do occur. It is very important if your child suffers a TBI to seek medical help and do everything possible to prevent a second one. After a TBI, you will never be 100% but you can get as close as possible. Multiple TBI’s can be very serious if not deadly! Pulling your child out of a favorite sport after a TBI can be a “dream killer” for them but it can save their life.

Diet Soda

Diet soda, especially in females, leeches magnesium and calcium from the bones and can initiate the beginning of chronic migraines and low bone density. In addition, the human body does not recognize the artificial sweeteners used in diet sodas as a sugar. Because of this, these sweeteners are not broken down properly and are stored in the body. Over time, these storages contribute to weight gain not loss.

20’s + 30’s

* Breakfast is the most important meal of the day! Don’t skip it *

Pre-workout and post-workout nutrition

It is important to have a balanced exercise program incorporating strength training, cardio, stretching, and proper nutrition. A large part of taking control of your body weight and fitness is timing your eating habits with your exercise.

Pre-workout: It is fact that your body needs glycogen (the stored form of glucose in your body) in order to burn fat. If no glycogen is present, your body will burn muscle for energy. Therefore, it is important to eat some sort of carbohydrate (bananas, Ezekiel bread, apples, and berries are great option) within 2 hours of the start of your workout.

Post-workout: Protein, protein, protein! When you workout and exercise, your body breaks down muscles in order for them to get stronger and larger. It is important to supply your body with protein after your workout. This enables your body to rebuild those muscles you just worked out. Lean meats (chicken, turkey, and wild fish) are great but a low-sugar protein shake is a quick and easy option too. Just add a scoop of protein powder to a liquid (water, almond milk, non-GMO soymilk, unsweetened fruit juice, etc.) and shake it up!

40’s + 50’s

* Breakfast is the most important meal of the day! Don’t skip it *

Keep your muscle!

Similar to your 20’s + 30’s, it is very important to maintain a balance of strength training, cardio exercise, stretching, and nutrition. Muscle burns fat. Therefore, it is important to constantly be doing exercises that increase strength, simply so you don’t lose it. A slower metabolism is tightly linked to loss of muscle mass.

Lower Impact Exercises

Be aware of your knees and joints! Repetitive high impact exercise (i.e. running) can irritate and injure knees, hips, and other joints.

60’s +

* Breakfast is the most important meal of the day! Don’t skip it *

Staying Active

It is very important to stay active, even if it does not feel as easy as it once did. Daily walks, pool aquatics, and low impact weight training are good activities to keep up. Try exercises that are seated rather than standing if balance is difficult. Keeping a sedentary lifestyle is one of the worst things you can do for your health. Talk to your health care provider or a personal trainer for some great ideas that would compliment your abilities well.

  

Be a constant learner

Daily Sudoku puzzles, mind games, and crossword puzzles are great for keeping the mind sharp. Research has linked these fun activities with a decrease in Alzheimer’s occurrences. The brain is a true example of the phrase, “if you don’t use it, you lose it”. These games reinforce the brain’s logical thought processes, enhance problem solving abilities, improve concentration, and boosts mental sharpness. 

Injury Recovery

With fall around the corner, sports will be ramping up. Injury prevention is ideal, but when sprains and strains arise,  it's important to know how to care for them.

R= Rest. 
Give your body a break. The less strain you put on your body, the more energy your body can focus on healing the injury.

I= Ice. 
Initially after the injury, apply ice to the area for 15 minutes, then remove the ice for 45 mins. repeat the cycle hourly if necessary.

C= Compression.
 Increased blood flow to the area of injury is your body's way of starting the healing process. With this said, swelling causes more pain. Use an ace bandage to wrap the injury to keep it compressed and limit the swelling.

E- Elevate. 
Help reduce the swelling (and pain!) by elevating your feet above your heart.


In addition to RICE, taking arnica tablets (orally) or in an ointment formula (topically) will help with healing and reduce swelling. Sugar, alcohol and processed foods hinder the body's ability to heal and increases inflammation. To return to normal as fast as possible, cut those three categories from your diet.

EATING FAT DOESN’T MAKE YOU FAT!

It’s the inability to burn fat that makes you fat.  In fact, if you deprive your body of fat it can have detrimental effect to its function.  Your brain, your nervous system, your hormones, in fact, every cell of your body is built from fat.  Therefore, for your body to function at its optimal level, you need to replenish your body with sources of healthy OILS and FAT in your diet.

In the last decade, “low-fat” and “non-fat” or “0 Calories” products have taken over the shelves at the grocery store.  From yogurt to Pringles to soda, people have been tricked into thinking that if its “low in fat” this will help them lose weight.  In fact, the opposite is true.  Research from the Behavioral Neuroscience found that fat substitutes can interfere with the body’s ability to regulate food intake. This leads to inefficient use of calories and weight gain!¹ 

Researchers compared rats on a high fat diet versus rats eating “fake-fats.” The results showed that the rats that ate fake-fat Pringles ate more food, put on more weight, and gained more body fat than their counterparts on the high-fat diet that were given only the high-fat Pringles (we are NOT recommending either type of Pringles, this is only an example). 

Not only does eating a “low-fat” diet deprive your body of essential nutrients, but it doesn’t lead to the weight loss you want.  A 2009 study published in the American College of Cardiology showed 645 obese patients who used a low-fat diet had NO CHANGE in waist circumference.²

Don’t get drawn into the trap that man-made and man-altered products are better and healthier for your body than food in its natural state.  If a food doesn’t naturally come from the earth, don’t eat it!

What’s in YOUR CART???  Ask Dr. Schenck or Emilie Clairmont for help and learn how to make healthy grocery shopping easy AND affordable for you and your family. 

1. Susan E. Swithers, Sean B. Ogden and Terry L. Davidson. Fat Substitutes Promote Weight Gain in Rats Consuming High-Fat Diets. Behavioral Neuroscience, 2011; 125 (4).
2. Anthony A. Bavry, M.D., M.P.H. and Deepak L. Bhatt, M.D., F.A.C.C. Comparison of Weight-Loss Diets With Different Compositions of Fat, Protein, and Carbohydrates. American College of Cardiology Cardiosource, 2009.

Basics and Benefits of Exercise

Exercise has many benefits when performed properly. Some of the benefits include lowering blood pressure, maintenance of blood sugar levels, decreased body fat, and reduction of chronic disease. Other benefits of exercise include improved sleep, arthritis relief, decreased amount of depression, and improved strength, stability, and flexibility. Exercise is an important part of life and its benefits are not taken seriously enough.

With so many benefits and fitness centers popping up everywhere, why isn't everyone reaping the benefits of exercise? The most common reasons are lack of knowledge and motivation. Some people are lazy and don't want to follow a routine, while others follow a routine and end up with minimal gains. Improper execution of exercises will cause injury and may hamper results. Getting the advice of a qualified professional is a great way to ensure proper technique and maximum benefit. If you're searching for a fitness coach, a quality trainer will focus on flexibility, stability, and core strength while working toward a specific goal.

Flexibility is a very important part of any training program but it is often overlooked. Lack of flexibility can be the root to many problems. When a muscle or ligament is tight, it limits its ability to contract properly, causing inefficient movements and joint stress. Muscles that are tight are more likely to become injured, hampering your fitness goals and results. Flexibility plus strength equal stability and are the foundation of exercise. Without them, the body's movement becomes limited and good results are difficult to achieve.

Stability exercises should be a part of every exercise program. Exercising with free weights or resistance bands and challenging the surrounding environment promotes balance and stability, which is essential. Training primarily with machines without integrating free weights into a program is inefficient because you are moving resistance along a fixed axis and not free in space (as we do in life). Stability is critical for everyone. Stability training starts with an efficient core routine. A weak core contributes to poor stability and inhibits proper limb movements.

Maintaining a strong core is vital for protecting yourself from injury. Many back and hip injuries stem from a  weak core. Training the core (your midsection) goes way beyond sit-ups and back extensions. An effective and efficient core routine involves dynamic movements (varying intensity and activity), challenge of the center of gravity, and isometric exercises (muscular contraction against resistance). Using a physio ball (large rehab ball) is much more effective than training on the floor. Working on a ball forces you to use your core muscles that deal with balance. In addition to using a ball rather than the floor for core exercises, it is important to work in all planes of motion (not just front and back). Working with a personal trainer or a knowledgeable exercise partner is a great way to expand your horizons and ideas of different exercises.

If the goal is gaining lean muscles and losing body fat, circuit training is the best choice. Circuit training is geared toward increasing your heart rate while using some type of resistance or environmental challenge. When circuit training, it is crucial to keep moving and maintain your target heart rate zone. Performing full body functional workouts every session is a sure way to bur maximum calories. This type of training does not isolate muscles, rather it targets getting as many body parts involved as possible. For the general population, the benefits of this type of training surpass the traditional style of single body part sessions.

Exercise promotes a healthy body and prevent against injury. As we age, maintaining muscle mass is very important. A healthy and vital longevity should be everyone's goal! Exercise is the key. Set specific goals for yourself and keep track of your progress in a fitness diary. If you want that extra motivation or challenge, find a great personal trainer who matches your goals. It is a sure way to get the results you're hoping for and avoid injury now and down the road.

Damaging Effects of UVA and UVB

There is a huge hype about protecting your skin from the sun and for good reason! Although sunscreen use has reached its peak,  skin cancer rates have also been rising. What is the correlation? There are a few misconceptions that led to the false reassurance of sun protection via sunscreen.

Myth: “My high SPF sunscreen blocks the sun’s radiation”

• You first must understand that there are different types of radiation from the sun. SPF (the sunscreen measurement we are most familiar with) refers to the level of protection against Ultraviolet B rays (UVB). UVB rays are responsible for damaging the skin via a sunburn. Unfortunately, a majority (95%) of the sun’s rays are Ultraviolet A rays (UVA) which cause wrinkling, sagging, and most importantly, trigger cell mutation that may initiate skin cancer. Simply blocking the UVB rays is not enough and gives us the false belief we are protected from the sun’s harm because we burn less quickly. Most sunscreens are great at blocking those UVB rays, however, they lack the ability to block UVA rays.

Myth: “The sun is bad for me” 

• Lack of sunshine is just as detrimental to your body and health as getting too much sunshine. When sunshine touches your skin, your body makes vitamin D. Vitamin D is crucial for immune health and also plays an amazing role in preventing osteoporosis and breast cancer. You can find manufactured vitamin D in health food stores, but it will never be of the same quality that your body produces naturally when exposed to sunshine. The key is getting small doses of sunshine regularly (i.e. don’t try and cram a year’s worth of sunshine into a day at the beach).  

Myth: “I’m not burnt so I’m fine”

• Sunscreen gives us a filter from the sun, allowing us to spend all day in the sun and moderate the rate of tan. However, as described above, the sun’s rays that burn you are different from the ones that contribute to skin cancer. Sunscreen blocks the burning effects of UVB making us believe we are safe; however, the UVA rays are busy at work damaging our skin. The human body is genius! A sunburn (caused by UVB rays) is your body’s way of saying, “you’ve gotten too much sun and are quickly approaching the point of radiation damage from the UVA rays”. It is important to get out of the sun before you burn. The best way to protect yourself from UVA radiation but still get a good dose of vitamin D is to adopt the philosophy of “everything in moderation”. Go out in the sun (without sunscreen) but don’t stay out too long. When determining “how long is too long”, take these factors into consideration:
• Your skin tone (darker skin is naturally more protected from sun damage)
• The heat of the day, cloud coverage, etc.
• The time of day (burn time will be more delayed in the evenings and early mornings)
• Location (tropical areas are more prone 

Burger Season

Bonfires and BBQ's are everywhere during the summer months. When it comes time to decide the menu and burgers are on the list, keep a few things in mind!

Mind Your Buns! The starch of the burger bun absorbs the necessary digestive enzymes naturally found in your stomach. Therefore, your body requires extra water to help break down and digest carbohydrates when you eat them.  The absorbent properties of the burger bun also contributes to dehydration. The tricky part about burgers are that the protein in the burger meat requires saturated digestive enzymes (a.k.a. drinking less water while eating meat) and the burger bun requires drinking more water to prevent dehydration. As you can see, starches and proteins are not easy on your body to consume simultaneously while properly digesting your foods and staying hydrated. Going "bun-less" is ideal (use lettuce as your replacement buns). If you must have your buns, find freshly baked whole grain buns from your health food store and use only half the bun.

Know Your Meat! The processed meat found in grocery stores has become very unhealthy for us. Ground beef contains a ratio between omega 3 fatty acids and omega 6 fatty acids. Ideally, a healthy ratio for beef is 2:1 (omega 3: omega 6). This is considered a healthy ratio. Grass-fed, lean beef (90% or leaner) contains this ratio. The key is finding grass-fed beef, which you can find in your health food store. Generic brand, non-grass-fed beef is incredibly toxic to our bodies and is contributing to the obesity problem in America. Know where your meat comes from! You are much better off buying grass-fed meats from local farmers. Vermont has a plethora of local farmers!

Keep It Juicy! Especially with leaner beef, your burger can taste dry and less flavorful. Try adding some cooked rice or Bulgar to your burger meat before forming it into patties. This will add some fiber and bulk up your burgers. For a tasty treat, add some caramelized onions or avocado to your burger (*Also: avocado is a great alternative to mayonnaise!)

Portion Control! As with anything else, portion control is key! Watch how frequently you chow down on burgers and how many you eat in a meal. Resist the urge to go back for seconds; let the burger digest and re-evaluate whether you are still hungry or whether it's your taste buds wanting another juicy burger.

Happy Grilling!

Cherries! Artichokes! Carrots!

With a new season, fruits and vegetables are in their prime with an abundance of benefits.

Cherries are the fruit to indulge in this summer! Quell a post-workout soreness with cherries as they contain natural anti-inflammatory and antioxidant properties. Cherries work in a similar way as common NSAIDs (non-steroidal anti-inflammatory drugs; e.g. Ibuprofen) but  without the health threats and concerns of gastrointestinal bleeding, liver damage, kidney damage, and cardiovascular damage. Cherries are great alternatives to Ibuprofen and aspirin! 

There are three main types of cherries. Sweetheart cherries (more commonly called "Bing" cherries) are dark in color and delicious for eating. Emperor Francis cherries (more commonly called "Ranier" cherries) are delicious for eating raw. They are a yellow/red combination in color and are a bit sweeter than Sweetheart cherries. These cherries do not produce the deep red juice that stains- a perfect summer treat for kids who love to dribble on their shirts! Lastly, Meteor and Surefire cherries (both are sour varieties) make for great jams and pie filling. These cherries are very sour but will sweeten a bit when cooked. Additional Sugar is needed in recipes to attain the sweetness of pies. 

Artichokes are a delicious and exotic looking vegetable. They provide the visual decadence for a dinner party in addition to the great nutritious properties. Artichokes contain folate, fiber, inulin (supports digestive health), and tons of antioxidants. They are an easy side dish to prepare with your meal. They are best steamed and served with a balsamic dipping sauce or simply a small amount of melted butter. Peel off each leaf individually and dip the "meaty" part of each leaf into your sauce of choice.

Finally, we have always heard that carrots are great for your eyesight. Yes, that is true, however there are more perks to nibbling on carrots throughout the day! Eating carrots gives your skin a luminous, healthy glow. Paired with the vitamin D your body produces from exposure to sunlight, you will be radiant. Other "glowing" vegetables are red and yellow peppers and dark leafy greens such as kale and spinach.

Indulge in something new this summer and seek out foods that nourish and sustain you!