Protein, amino acids aid in muscle development

Posted on April 23, 2011 by Dr. Brian Quebbemann

Exercise trainers often recommend amino acid supplements to their clients stating that they increase their energy, increase stamina, and build muscle mass or burn calories.

The health benefits of salmon include proper cardio vascular health, muscle and tissue development, eye care, and effective body metabolism.

The truth is that you can get more amino acids (an important component of dietary protein) if you simply spend your money on protein rich foods like fish, meat and dairy products. In theory, if you want to gain 1 pound of muscle per week, you will need 14 extra grams of protein per day, the amount of protein contained in 2 ounces of red meat.

The fact is, there is no scientific evidence that individual amino acids have any bodybuilding effect. When it comes to developing well-toned muscles, exercise, and natural whole-food nutrition is all that’s required. The N.E.W. Program, Inc. emphasizes this healthy balance for our clients.

The N.E.W. Program teaches clients how to obtain a more active lifestyle by practicing a few simple lifestyle pattern guidelines. These patterns are discussed in our unique Lifestyle Management Program. The ongoing workshops are held each Tuesday at our Newport Beach location. Join us for a these insightful and power-packed workshops and learn how to implement the simple patterns you need to control your weight forever.

Exercise improves wellness, not just figure

Posted on April 4, 2011 by Administrator

Regular exercise will hold rewards in weight loss, but will also aid overall health and wellness.

Most people in a serious weight-loss journey will acknowledge that regular exercise will have a dramatic effect on their results, but they might not realize that even before the scale victories are evident, the benefits of exercise can aid everything from the heart to quality of sleep.

The Los Angeles Times explored exercise and health in a recent article. Studies noted the correlation between increased exercise and decreased blood pressure. “Just why exercise lowers blood pressure isn’t clear, but there are several possibilities,” the L.A. Times states. “Exercise makes the heart stronger, so it doesn’t have to pump as hard, which in turn lowers the force on your arteries. Exercise reduces blood insulin levels, and high blood insulin has been linked to hypertension.”

But exercise does not stop there. In today’s Huffington Post, Dr. Qanta Ahmed explains how exercise enables sleep and reduces the problems associated with sleeplessness. “Exercise has a number of interesting impacts on sleep.” Ahmed said. “Of course, being neurotically overscheduled, Americans don’t always get a chance to exercise at the best time possible to help sleep, but beginning a conversation about this is always a good place to start.”

Ahmed’s Huffington Post article theorizes that exercise promotes ‘slow-wave sleep’ or the Stage 3 sleep that is deep and very difficult to be interrupted. What results is a sound, restful sleep.

Tonight’s workshop “The Best 30-Minute Workout” will provide some valuable steps in finding an effective exercise routine. The workshop will be held at 5:30 p.m. at The N.E.W. Program’s Newport Beach location.

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Consider causes when tackling weight-loss plateaus

Posted on March 16, 2011 by Administrator

Early after surgery, you may loose inches and pounds quite rapidly. Sooner or later, however, your rate of weight loss will slow down, or seem to stop. This is almost never a cause of concern, just a normal physical process. Your body has had a major change in its function. There is no reason to expect it to adjust to this change immediately!

Anyone who has attended support groups will tell you that plateaus are inevitable and should be taken in stride. Plateaus are not a sign that all your weight loss has stopped or that you will now begin to gain weight.

If a plateau continues more than a few weeks, it might be wise to look at the following:

What are you eating? Check your nutritional program. Are you following your plan carefully? Have you maintained your caloric intake at a weight loss level? Are you careful to eat a nutritionally balanced diet?
How much are you moving? Check your exercise program and activity level. Are you being consistent with your increased activity and the exercise you are doing? If you have decreased your exercise, your body may be slowing its fat-burning function.
How much is new muscle? Have you added muscle-building exercises to your program? You may have built enough heavier muscle to offset some of your loss of the lighter fat.
Do you need to change your intake/output balance? You may temporarily need to decrease your caloric intake and/or increase your exercise output to start losing again. Check with your physician or dietitian for recommendations about using this method to halt your plateau.

Most people, even competitive athletes, think about factors affecting their weight on a regular basis. This is normal and OK.

If you’ve reached your goal weight, these considerations will then keep you on the plateau. If you are still on the weight loss phase of your program, and have hit a plateau, it may be wise to consult with your physician or support team members about how to implement some of these strategies. Most of the time you will be surprised at how easy it is to overcome your plateau.

Weight-loss efforts combat chronic pain

Posted on February 24, 2011 by Administrator

This cycle is one everyone recognizes – when we hurt for a period of time, we are less active and tend to put on weight. In turn, the extra weight makes us hurt more.

Excess body weight puts greater physical strain on the joints and muscles. The “daily grind” of just moving around can especially affect the lower extremities, including the hips, knees, ankles and feet. In fact, among the patients we evaluate before surgery at the N.E.W. Program, severe pain is most often reported in the knees, lower back, feet and hips, in that order. Many have already had knee and hip replacement surgery.

Chronic pain problems and obesity go hand-in-hand. Excess weight slows you down. You get less exercise, less activity in general.

In a study of patients at a local pain clinic,. more than 63 percent of chronic pain patients had moderate to severe obesity. Did the weight cause the pain, or vice versa? Cause and effect doesn’t matter much, although 41 percent of these patients said they were overweight before the onset of their pain. The rest claimed that their weight gain occurred after their pain started.

Medications used to treat pain may work at first, but they ultimately lose their effectiveness and require greater dosages. Some pain medications also lead to weight gain. Gradually increasing physical activity, not medication, is the primary way professionals treat chronic pain. This is often a very difficult goal when pain is severe, especially in a patient with excess body weight.

In many cases, patients find not only significant reductions in extremity pain following weight-loss surgery, but increased activity as well. Some, who were candidates for knee or hip surgery, no longer need it after weight loss.

In a recent study done at the N.E.W. Program, a group of our patients wore pedometers which measure the number of steps taken each day. Patients wore them and recorded their daily steps for one month before and five months after bariatric surgery.

The pedometer reading is an excellent indicator of activity level. Most of our patients increased their activity by more than 100 percent within 6 months after surgery, compared with pre-surgical readings These new results were presented at a San Diego meeting of the American Society for Bariatric Surgery.

When there is excessive body weight, the most effective way to prevent or reduce chronic pain is to lose weight. This is particularly true for those with morbid obesity. In this case, bariatric surgery is a powerful tool to combat chronic pain.

If the Shoe Fits: Foot gear crucial to fitness goals

Posted on January 26, 2011 by Administrator

Q: Exercise Shoes – How can an exercise shoe prevent joint problems; and what factors determine when an exercise shoe is passed its prime?

A: In general, exercise shoes are divided into upper and lower parts. The upper part of the shoe is above the sole and designed to cover and secure the foot to the bottom of the shoe. The bottom part of the shoe, often called the “support,” is designed to provide us with cushioning, stability, and protection from the running surface. A well-fit shoe absorbs shocks and decreases the amount of impact on the body. The vertical forces on the body are three times that of the runner’s body weight and can cause injury. In general, most shoes last 300-500 miles or six months. It is recommended that runners/walkers log miles in a calendar so that they know how many miles are on the support of the shoe. The full bio-mechanics of how the shoe and running/walking works is beyond the scope of this article, however, do keep in mind that a shoe evaluation by a physical therapist or licensed personal trainer well versed in runners/walkers and their injuries is recommended before buying new shoes.

Excess weight complicates joint, orthopedic issues

Posted on June 8, 2010 by Dr. Brian Quebbemann

Orthopedic surgeons, rheumatologists and physicians specializing in rehabilitation medicine know that the knee joint has to support the force of three to six times one’s weight.

The impact of extra weight is also multiplied on other joints, including those of the back, hips and ankles. The results of this increased wear and tear are impressive; for example, men who are just 40 pounds over their ideal body weight have a five-fold increase in osteoarthritis.

This close link between obesity and osteoarthritis is well documented. Of course, the incidence of severe osteoarthritis in people that are one hundred or more pounds overweight is exponentially higher, and the age of onset is much earlier. As always in medicine, unless patients and their doctors attack the root cause of their disease, in this case arthritis, medications and other therapy will only temporarily alleviate the pain and will allow for permanent injury to the bone and cartilage to eventually occur. For patients who do not yet require surgery to replace damaged joints, substantial weight loss has been shown to alleviate the debilitating symptoms of osteoarthritis.

Studies have documented that seventy percent of patients that were taking medications for joint pain had no pain and were off all arthritis medications after weight loss surgery. Another published study documented that 58 percent of patients undergoing weight loss surgery complained of chronic low back pain, but this number decreased to only 20 percent after surgery.

The N.E.W. Program specializes in both surgical and non-surgical methods of permanent weight loss and patients often come in to see our specialists, or are referred by their physician, specifically due to chronic joint pain.

In fact, at The N.E.W. Program, patients have often been referred by orthopedic surgeons specifically in order to lose weight prior to joint replacement surgery. Surgical complication after orthopedic surgery is higher in severely obese individuals and recovery from joint replacement is more difficult in obese patients.

A patient who is unable to undergo joint replacement due to excess weight is a prime example of a person who needs surgical weight loss. By now, everyone is aware that osteoarthritis will often improve with good weight control. For those people who are severely obese and are suffering from chronic joint pain, surgery for permanent weight control may be the best option to improve the results of their medical or surgical therapy.

Wellness flows: Losing weight, adding water

Posted on June 2, 2010 by Administrator

At the start of new exercise or diet routines, the standard suggestion advocates drinking eight 8-ounce glasses of water a day. How much water you actually need depends on your weight, level of activity, the temperature and humidity of your environment, and your nutritional intake. Diet makes a difference because if you eat plenty of water-dense foods like fruits and vegetables your need to drink water will be diminished.

The health site Calories Per Hour offers some specific advantages to getting adequate water intake while trying to lose weight:

Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.
Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.

For more on hydration and weight loss and for the full list of advantages, read “Why Drinking Water is Important for Weight Loss” at www.caloriesperhour.com.

Set specific goals for summer fitness routine

Posted on May 10, 2010 by Administrator

Summer is right around the corner and after weeks of cold or wet weather, it’s time to focus some attention to outdoor activities to bolster or kick-start weight loss. The American College of Sports Medicine recommends setting goals for exercise that correspond to your needs and fitness level.

The U.S. Surgeon General has determined that lack of physical activity is detrimental to health and recommends moderate activity: 150 calories per day or 1000 calories per week. The American College of Sports Medicine suggests all adults engage in 30 minutes or more of moderately intense physical activity daily.

The following list includes reasons to exercise and because of their diversity, there’s something for all fitness levels: Optimal physical health, fat loss, cardiovascular fitness, and sports performance.

The multi-disciplinarian approach at the N.E.W. Program includes exercise and fitness professionals such as popular Orange County trainer Nick Moran. Moran has over 25 years of training experience, and has been a professional athlete in two sports. He has six years experience at the NHL (National Hockey League) level as a player, coach, personal trainer, and member of the selection committee for men’s and women’s Junior Olympic teams and is currently a professional MMA (mixed martial arts) fighter.

The N.E.W. Program’s weekly workshop series continues Tuesday when Nick Moran, presents “Fitness by Nick – Setting Summer Goals, Choosing Your Exercises.” The workshop will be presented at 5:30 p.m., Tuesday, May 11 at our Newport Beach location.

Fueling the furnace helps maintain weight loss

Posted on May 4, 2010 by Administrator

Whether weight loss comes from medical intervention, surgical assistance or dietary restrictions, maintaining that loss is dependant on the balance between the amount of calories consumed verses the amount of calories expended – also known as metabolism.

The N.E.W. Program focuses on “Nutrition-Exercise-Weight loss” and their expert staff can help you design a comprehensive strategy that is best for you.

For a discussion on metabolism, see Raise Your Metabolism and Burn More Calories at www.caloriesperhour.com. It includes tips and suggestions on maintaining a healthy metabolism.

Metabolism an individual factor in wellness journey

Posted on May 3, 2010 by Administrator

Weight loss/gain, exercise and our individual metabolism rates can sometimes seem like a confusing Rubik’s Cube as we seek our paths to wellness. No one ‘answer’ exists, but understanding the factors involved in weight maintenance and metabolism will serve as a road map to your golden treasure chest.

Dr. Justin Braverman

The Mayo Clinic’s online health site explains that metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function. Even when you’re at rest, your body needs energy for all its “hidden” functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.

The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate (BMR) — what you might call metabolism. Several factors determine your individual basal metabolic rate:

Your body size and composition. The bodies of people who are larger or have more muscle burn up more calories, even at rest.
Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, burning more calories.
Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.

Energy needs for your body’s basic functions stay fairly consistent and aren’t easily changed. Your basal metabolic rate accounts for about 60 to 75 percent of the calories you burn every day.

Most experts agree that weight training and aerobic exercise will increase metabolism both while you are exercising and after your exercise activity is done. They disagree, however, on how long after exercise your metabolism remains increased.

When you are exercising aerobically, your focus should be on burning calories and working your cardiovascular system. Because it takes more calories to exercise, your metabolism is sped up during the activity. When you are lifting weights or doing other resistance work, focus on the activity itself which not only burns calories but increases muscle strength, tone and endurance.

The combination of aerobic activity and weight training will result in a body that has more muscle and less fat – so the end result will be a higher metabolism.

The N.E.W. Program’s weekly workshop series continues Tuesday when Dr. Justin Braverman, presents “Exercise, Metabolism and Prevention of Weight Gain.” The workshop will be presented at 5:30 p.m., Tuesday, May 4 at our Newport Beach location.

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