The 11 Commandments of Good Nutrition

This article is one that I have handed out to clients, patients, and students for many years.  The purpose of the article is simply to provide individuals with some quintessential nutritional guidelines that most everyone should keep in mind, with a little humor added in.  Of course, this does not include everything that everyone needs to know about nutrition.  These are just some basic rules to consider … and don’t forget that the “basics” are usually the most important when it comes to any diet (and no, I don’t believe that “diet” is a “four-letter word”).  While this is copyrighted material, feel free to print yourself off a copy and put it up on your refrigerator.  Over the years, many have have found it to be helpful in one way or another.

1.) Thou shalt consume enough fluid to maintain adequate hydration each day. (Carefully consider the demands of physical activity on this one.)

2.) Thou shalt eat foods that are rich in vitamins and minerals.

3.) Thou shalt eat foods that are high in dietary fiber (e.g., whole grains, legumes, vegetables, and fruits).

4.) Thou shalt eat smaller meals but eat them more frequently throughout the day.

5.) Thou shalt moderate your intake of high fat foods, saturated fats, and trans fats.

6.) Thou shalt moderate your intake of high sugar foods and added sugars (i.e.,  table sugar, honey, syrup, etc.).

7.) Thou shalt moderate your intake of alcoholic beverages.

8.) Thou shalt never-never-ever-ever eat deep-fried Spam (nothing against Spam, this is just a reminder that you shouldn’t eat everything).

9.) Thou shalt offset “caloric balance” to achieve and maintain personal fitness goals.

10.) Thou shalt supplement, as necessary, to achieve and maintain personal fitness goals.

11.) Thou shalt study food labels and other informative sources to educate yourself about good nutrition and healthful eating habits.

The above guidelines are not “set in stone”. They are generalized and directed at a broad population. Extreme care should be taken in designing your individualized nutrition plan. Any health concerns that you may have with regard to these guidelines should be discussed with a qualified health professional, prior to following them.

© – This material is copyrighted and may not be copied, reproduced, or adapted without the express permission of Dr. William L. Elliott, Ph.D. (HealthBuilding.com)

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Remembering David Kitagawa – Inspirational Friend and Surfer

Growing up in California, one of my favorite fitness activities was surfing.  Of course, surfing is a highly social sport and when you get into it you immediately have a bond with other surfers.  Among my high school surfer buds was a guy named David Kitagawa.  Dave lived in my neighborhood in Walnut Creek, California.  Now, if you are familiar with Walnut Creek, you are fully aware that it’s not exactly a surfing town.  Nonetheless, we were dedicated surfers and we weren’t going to let a little land come between us an the ocean.  So, on a regular basis, we made the 80-mile drive to Santa Cruz to ride the primo waves.  We had an absolute blast honing our wave-carving skills in Santa Cruz and I will never forget those days with Dave and others in our shredding crew.  We would ride waves for most of a day and when we were exhausted, we would scarf down enough food to feed a football team before making the long drive back home.

After high school Dave and I went our separate ways.  I moved to San Diego for awhile and rode my last waves down there.  After that, I moved inland and my surfing endeavors came to an end.  While I loved to surf, I had to chose my priorities and if I hadn’t moved away from the beach, I probably would have never made it through college.  Meanwhile, Dave actually moved to Southern California for college so he could study and surf everyday.  I always admired Dave’s discipline in managing his work and recreational activities.  After graduating from UCLA with a degree in design, he started a successful design business in Huntington Beach and lived out his high school dream of surfing at his leisure.  I should also mention that Dave was excellent at what ever he did.  He was an “A” student, a first-class surfer, an extraordinary artist, and an exceptional friend.

After I moved to Colorado in the 1990s, Dave and I somehow lost touch.  I guess we both just got busy doing what we loved in the places we loved.  Last week, I was thinking about Dave and decided to look him up.  After searching the Internet and connecting with his brother on Facebook, I was suddenly hit by the horrific news that Dave passed away on March 26, 2009, at the age of 43.  I am still in disbelief when I think about it, but only for a second … because the second I think about David Kitagawa’s death, I think about his life.  Dave was such an inspirational person that he will live forever in many ways.  When I think of Dave, I remember him as a life artist; someone who was constantly making his life exactly what he wanted it to be, and as he did that, he was also making profound, permanent changes to the world around him.

Dave’s life artistry was highly evident in the surf community.  He loved surfing and the lifestyle associated with it.  His dedication to the sport was inspirational and infectious.  In doing what he loved, Dave inspired others to do what they love.  I am grateful to be one of the many he inspired.  If you need a dose of inspiration, take a look at the memorial video below, which was put together by Dave’s brother Ron Kitagawa.  After you watch it, get out and do whatever it is that you love to do.  In the spirit of Dave Kitagawa, do it to the best of your abilities … in doing so, you will better yourself and inspire those around you.  On that note, I am headed out for a mountain bike ride.

© – This material is copyrighted and may not be copied, reproduced, or adapted without the express permission of Dr. William L. Elliott, Ph.D. (HealthBuilding.com)

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Resistance Training Exercises – The Squat

We all know that exercise is good for our health.  Nonetheless, coming up with productive exercises and performing them properly can be a challenge.  This is especially true when it comes to resistance training exercises.  So, I am going to start posting exercise descriptions and illustrations to introduce some of my favorite resistance training exercises to HealthBuilding.com visitors.  Put these exercises to work to help meet the recommendations in the Federal Physical Activity Guidelines.  Keep in mind that every exercise is not for everyone, so if you come across one that doesn’t work for you, for any reason, try another one.  Let me know if you have an idea for a resistance training exercise to be added the HealthBuilding Blog.  Let’s get started with the Squat:

 Barbell Squat

Barbell Squat
Stand with your feet placed wider than shoulder-width apart while balancing a barbell across your shoulders.  Before you start moving downward, make sure that the barbell is symmetrically placed.  Once you feel comfortably balanced, slowly begin to lower your body.  When you reach the point where your upper legs are parallel to the floor, push back up to the starting point.

Tips and Considerations
- Stay within a fairly comfortable range of motion (ROM).  If you can only go down a quarter of the way, stay within that ROM until you can go deeper.  If you can go lower than the point where your upper legs are parallel to the floor, do so carefully.
- Keep your abdominal muscles tight during this exercise in order to protect your lower back.
- Do not lock your knees out in between repetitions.
- Spotters can place their hands on your hips if you need a bit of help.
- Set the safeties on the squat rack as close to the bottom of your ROM as possible.

Muscles Involved
- Quadriceps, hamstrings, glutes, calves, abs, paraspinals

© – This material is copyrighted and may not be copied, reproduced, or adapted without the express permission of Dr. William L. Elliott, Ph.D.

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Greetings World, and the Federal Physical Activity Guidelines for Americans

Welcome to the HealthBuilding Blog.  If you have any ideas for posts, don’t hesitate to contact me.  You can find my contact information on the Web site.  Meanwhile …

Last month the U.S. Department of Health and Human Services came out with the “Physical Activity Guidelines for Americans,” which are the first comprehensive guidelines ever issued by the Federal government on physical activity.  While the feds are taking a lot of heat for the economic downturn right now, I think they have done something absolutely wondrous for American citizens in setting forth these guidelines.

The Guidelines were developed by a team of respected scientists and are based on a myriad of research demonstrating many solid links between physical activity and improved health & fitness.  Among the documented health benefits of physical activity are:
- Reduced risk of: Obesity, overweight, abdominal adiposity, early death, heart disease, type II diabetes, stroke, high blood pressure, unfavorable blood lipid profile, metabolic syndrome, anxiety, depression, hip fractures, falling, and various cancers.
- Improved: Body composition, cardiorespiratory endurance, muscular fitness, balance, functional health, cognition, bone health, sleep quality, cardiovascular and metabolic health biomarkers.

As with most government documents, the new Guidelines document is fairly lengthy (76 pages).  So, I have attempted to summarize some of the most salient points from the Guidelines below:
Children and Adolescents (6-17 years old)
- Should do at least 60 minutes of physical activity every day.
- Should spend most of that time doing moderate to vigorous intensity aerobic activity.
- Vigorous intensity physical activity should be done at least three days per week.
- Muscle strengthening and bone strengthening activity should be done at least three days per week.
Adults (18-64 years old)
- Should do 150 minutes of moderate intensity or 75 minutes of vigorous intensity or an equivalent combination of moderate and vigorous intensity aerobic activity each week.
- Additional health benefits can be achieved by increasing to 300 minutes of moderate intensity or 150 minutes of vigorous intensity or an equivalent combination of moderate and vigorous intensity aerobic activity each week.
- Should do muscle strengthening activities that involve the major muscle groups at least two days per week.
- When resistance training is used for muscle strengthening, exercises should include a minimum of one set of 8 to 12 repetitions, and be performed to the point where it would be difficult to do another repetition without assistance.
Older Adults (65+ years old)
- Should follow the adult guidelines as much as their abilities allow them to.
- Should do activities that that improve or maintain balance if they are at risk of falling.
Additional points
- Parents of children and adolescents with disabilities should work with the children’s health care providers for suggestions on the appropriate types and amounts of physical activity for them.  Whenever possible, these children should follow the children and adolescents guidelines as much as their abilities allow them to.
- Adults with disabilities should follow the adult guidelines as much as their abilities allow them to.
- Healthy pregnant and post partum women should do 150 minutes of moderate intensity aerobic activity each week.  Women who regularly do vigorous intensity aerobic activity or high amounts of activity can continue to do so providing that their condition stays the same and they talk to their health care providers about their activity levels over the course of their pregnancy.
- Individuals with health conditions or symptoms should consult their health care providers for suggestions on the appropriate types and amounts of physical activity for them.
- The benefits of physical activity far outweigh the risks for almost everyone.
- Sedentary people should “start low and go slow.”
- Even a little bit of activity is better than none at all.

I think the new Guidelines are a great contribution to American health care.  If you want to do something positive for yourself, your family, and even your country, learn more about the Guidelines and most of all, be as physically active as you should be!

What are your thoughts on the new HealthBuilding Blog and the 2008 Physical Activity Guidelines for Americans?  I would love to hear your comments.  Also, when you have time, take a look around the rest of HealthBuilding.com.

All the very best in health,

Dr. William L. Elliott, PhD, MS, FT, CPT, CNMT, RMT

© – This material is copyrighted and may not be copied, reproduced, or adapted without the express permission of Dr. William L. Elliott, Ph.D.

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