Monday, April 23, 2012
The effects of high heeled shoes - part 2
I hope you had time to read last week's blog about high heeled shoes and injuries. One of my clients sent the following message: "No kidding. Just bought two sets of really high heels and I have blown out my knee!".
So we all agree with science - high heels can hurt our knees and feet. But what about wearing moderate heeled shoes (1.5 inches or 3.8 cm)? The cool thing in this study is that participants consisted of a group of 20 year-old women and a group of 75 year-old women. They compared the moderate heels to a flat control shoe. What they found:
. knee varus torque during late stance increased 14% in the young women and 9% in the older women
. early stance phase knee flexor torque increased by 19% and 14% respectively
. the peak flexor torque was 7% higher with the heeled shoes in 70 plus women
They advise that people with knee osteoarthritis should not wear even moderately-high hells as there is an increase in knee torque that can contribute to the development and progression of osteoarthritis.
So now you know the truth about heels - even a little can hurt.
Come and join me for an introduction to kayaking with other women on Saturday June 9, 2012 http://www.gaiaadventures.com/2012_adventures.html
Let's connect at info@gaiaadventures.com.
Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
An invitation to love your life
Kayak Rocky Point for women: Saturday June 9
Monday, April 16, 2012
High Heeled Shoes and Injuries
I know, you just bought that new outfit and you need those high heeled shoes that match. And you know you look "hot" in them. But what are the effects of wearing high heeled shoes on your body? Research says a lot about it.
High-heeled shoes create twice the force onto the big toe
Researchers looked at the joint reaction force of first joint (metatarsophalangeal) from the foot in the big toe, during toe-off phase of fait while walking barefoot and in high-heeled shoes. They found that forces were doubled when walking with high heels.
Barefoot (.8) versus High Heel (1.58) joint reaction force in the MTP joint
Barefoot (.44) versus High Heel (1.03) times body weight in the metatarsal-sesamoid joint
Good chance that high-heeled shoes will lead to knee pain
Osteoarthritis of the knee is twice as common in women as it is in men. Researchers examined the effect of walking in high-heeled shoes and found: 23% increase in force across the patellofemoral joint and 23% increase in force on the medial compartment of the knee
Wide-heeled shoes are no better than narrow-heeled shoes
Wide-heeled shoes has a 30% greater effect on peak external knee flexor torque compared to walking barefoot. Wide-heeled and narrow-heeled shoes increased peak knee varus torque by 26% and 22% respectively.
I hope you probably all know that choosing to wear high heels is not the best for the body. In my next blog I will present information about the moderate heeled shoes.
Let's connect at info@gaiaadventures.com.
Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
An invitation to love your life
Kayak Rocky Point for women: Saturday June 9
High-heeled shoes create twice the force onto the big toe
Researchers looked at the joint reaction force of first joint (metatarsophalangeal) from the foot in the big toe, during toe-off phase of fait while walking barefoot and in high-heeled shoes. They found that forces were doubled when walking with high heels.
Barefoot (.8) versus High Heel (1.58) joint reaction force in the MTP joint
Barefoot (.44) versus High Heel (1.03) times body weight in the metatarsal-sesamoid joint
Good chance that high-heeled shoes will lead to knee pain
Osteoarthritis of the knee is twice as common in women as it is in men. Researchers examined the effect of walking in high-heeled shoes and found: 23% increase in force across the patellofemoral joint and 23% increase in force on the medial compartment of the knee
Wide-heeled shoes are no better than narrow-heeled shoes
Wide-heeled shoes has a 30% greater effect on peak external knee flexor torque compared to walking barefoot. Wide-heeled and narrow-heeled shoes increased peak knee varus torque by 26% and 22% respectively.
I hope you probably all know that choosing to wear high heels is not the best for the body. In my next blog I will present information about the moderate heeled shoes.
Let's connect at info@gaiaadventures.com.
Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
An invitation to love your life
Kayak Rocky Point for women: Saturday June 9
Tuesday, April 10, 2012
Tofu anyone?
So you’ve heard of tofu, maybe you’ve read about it, and perhaps you’ve even seen it at the supermarket or hanging around the appetizer table at a party. But even though you know it won't hurt you—and you might even like to be introduced someday—you’ve refrained because you’re just not sure. Well this mysterious food doesn’t have anything to hide…
Tofu: Plain and Simple
To describe tofu as soybean curd turns many people off, so try this analogy: Cheese is to cow’s milk as tofu is to soymilk. Although the flavor is not at all the same as cheese, a similar process is used to make it. While you won’t see a product called "plain tofu" on the supermarket shelves, what you will see is basic tofu prepared many different ways.
Firm Tofu
You’ll find "Firm" and "Extra-Firm" styles, but actual textures vary greatly by brand. Firm style tofu is best for stir-fries, or for replacing meat in a recipe. The best thing about these varieties is that they take on the flavor of the dish into which they are incorporated. So you can spice, sweeten, or marinate to your hearts content—you decide the flavor. Firm varieties of tofu are available in both refrigerated and shelf-stable packages. Just open, drain the water, slice, and cook as desired. If you don’t use the whole block at once, cover the rest with water and store (tightly covered) in the refrigerator for up to five days, changing the water daily.
Soft Tofu
This is tofu that has a much softer texture. "Soft" or "Silken" varieties are good for making smoothies, pudding, soups, or any other creamy dish—just scoop it straight from the package into the blender or mixing bowl. Like firm tofu, it takes on the flavor of its respective dish, is available in both refrigerated and shelf-stable packages, and should be stored in the fridge after opening.
Flavored Tofu
Relatively new to the scene, flavored tofu has become a popular variety. Basically it’s just plain tofu, already spiced, seasoned, marinated, or smoked for you. It can be eaten right out of the package, on sandwiches or salads, or incorporated into recipes like stir-fries.
With all of the brands of tofu on the market, you’ll have to do some taste testing to find your favorites. But armed with some basic tofu knowledge, you might feel a little less overwhelmed and more likely to enjoy the adventure. So the next time you run into some tofu, give it a chance- you'll be surprised at how delicious it can be!
Check out this Vegetable Tofu Scrambler recipe at http://www.sparkpeople.com/resource/recipes.asp?recipe=380
Let's connect at info@gaiaadventures.com.
Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
An invitation to love your life
Tofu: Plain and Simple
To describe tofu as soybean curd turns many people off, so try this analogy: Cheese is to cow’s milk as tofu is to soymilk. Although the flavor is not at all the same as cheese, a similar process is used to make it. While you won’t see a product called "plain tofu" on the supermarket shelves, what you will see is basic tofu prepared many different ways.
Firm Tofu
You’ll find "Firm" and "Extra-Firm" styles, but actual textures vary greatly by brand. Firm style tofu is best for stir-fries, or for replacing meat in a recipe. The best thing about these varieties is that they take on the flavor of the dish into which they are incorporated. So you can spice, sweeten, or marinate to your hearts content—you decide the flavor. Firm varieties of tofu are available in both refrigerated and shelf-stable packages. Just open, drain the water, slice, and cook as desired. If you don’t use the whole block at once, cover the rest with water and store (tightly covered) in the refrigerator for up to five days, changing the water daily.
Soft Tofu
This is tofu that has a much softer texture. "Soft" or "Silken" varieties are good for making smoothies, pudding, soups, or any other creamy dish—just scoop it straight from the package into the blender or mixing bowl. Like firm tofu, it takes on the flavor of its respective dish, is available in both refrigerated and shelf-stable packages, and should be stored in the fridge after opening.
Flavored Tofu
Relatively new to the scene, flavored tofu has become a popular variety. Basically it’s just plain tofu, already spiced, seasoned, marinated, or smoked for you. It can be eaten right out of the package, on sandwiches or salads, or incorporated into recipes like stir-fries.
With all of the brands of tofu on the market, you’ll have to do some taste testing to find your favorites. But armed with some basic tofu knowledge, you might feel a little less overwhelmed and more likely to enjoy the adventure. So the next time you run into some tofu, give it a chance- you'll be surprised at how delicious it can be!
Check out this Vegetable Tofu Scrambler recipe at http://www.sparkpeople.com/resource/recipes.asp?recipe=380
Let's connect at info@gaiaadventures.com.
Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
An invitation to love your life
Monday, April 2, 2012
Confused about Soy?
I am a vegetarian (almost all of the time) and I love my new way of eating. I have never been a big meat eater, but in the past few years meat seemed to be taking up a bigger portion on my plate. I am now reclaiming that space, on my plate, for veggies. And I am adding soy in it's place. Today soy is everywhere and in every possible form - beans, nuts, milk, yogurt, cheese, flour, tofu, tempeh and more. You can eat soy alone, cooked, or combined with other ingredients for a fantastic high-protein, low-fat snack or meal. In fact, 1 in 4 Americans eat a soy-based food at least once a week.
Soy is a powerful plant food, packed with valuable protein, essential fatty acids, numerous vitamins and minerals, and fiber. It also contains phytochemicals such as isoflavones, phytate, saponins, and phytosterols. As one of the most widely researched foods for potential health benefits, soy has been touted as a miracle food that may fight cancer, heart disease, osteoporosis and more. The latest research supports that soy has a relatively modest effect on cholesterol levels; and it is a good addition to any heart-healthy diet.
For people who want to eat soy products, up to one to two servings per day is appropriate. Examples of a single serving include:
1 cup soymilk
1/2 cup tofu
1/2 cup soy protein (tempeh)
1/2 cup edamame
1/2 cup roasted soy nuts
For people concerned about GMO (genetically modified organisms) or pesticide exposure, organic soy products are non-GMO and free of pesticides. Be wary of ads and too-good-to-be-true claims for soy-based pills, powders and supplements. For those with a high risk (or history) of estrogen-dependent cancer, soy may be the wrong food. Discuss possible soy consumption with your health care provider, along with medical history, risk factors and treatment options (adapted from Becky Hand, dietitian with Spark Recipes).
Next week I will present Tofu 101. Happy eating everyone.
Let's connect at info@gaiaadventures.com.
Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
Soy is a powerful plant food, packed with valuable protein, essential fatty acids, numerous vitamins and minerals, and fiber. It also contains phytochemicals such as isoflavones, phytate, saponins, and phytosterols. As one of the most widely researched foods for potential health benefits, soy has been touted as a miracle food that may fight cancer, heart disease, osteoporosis and more. The latest research supports that soy has a relatively modest effect on cholesterol levels; and it is a good addition to any heart-healthy diet.
For people who want to eat soy products, up to one to two servings per day is appropriate. Examples of a single serving include:
1 cup soymilk
1/2 cup tofu
1/2 cup soy protein (tempeh)
1/2 cup edamame
1/2 cup roasted soy nuts
For people concerned about GMO (genetically modified organisms) or pesticide exposure, organic soy products are non-GMO and free of pesticides. Be wary of ads and too-good-to-be-true claims for soy-based pills, powders and supplements. For those with a high risk (or history) of estrogen-dependent cancer, soy may be the wrong food. Discuss possible soy consumption with your health care provider, along with medical history, risk factors and treatment options (adapted from Becky Hand, dietitian with Spark Recipes).
Next week I will present Tofu 101. Happy eating everyone.
Let's connect at info@gaiaadventures.com.
Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
Monday, March 19, 2012
It takes hard work to look like a celebrity
Madona is one fit woman. From injecting vitamins to building a gym 20 yards from her home, she's got her eye on health. To be Madonna's personal trainer must not be an easy task since I am guessing it takes a lot to keep ahead of Madge in the gym. Her current trainer, Tracy Anderson (who also trains Madonna's pal Gwyneth Paltrow), has recently disclosed to the Daily Mail some of the tricks she has up her sleeve for keeping A-listers fit.
For highlights on what Tracy suggests her clients do in the gym then read more.
How to start: First make sure you have 30 minutes of your favorite songs on your iPod. Then find yourself a treadmill. Sprint for one song, skip for one song, and gallop for one song. Work up to a 30-minute work-out. Then move on to toning (below). Start with 10 repetitions and work up to 100 - these should be done every day. If in any doubt about your health, always check with a doctor.
Toning Exercises:
Arm Raise: Using 3lb weights, stand with feet shoulder-width apart. Slowly move arms together straight up into a V above your head. Elbows and wrists are bent slightly. Then gently lower your arms back down to your sides and without pausing go straight back up again. Work up to 100 reps.
Single arm overhead pulse: Using 3lb weights, stand with feet shoulder-width apart, arms at your sides. Raise one arm above your head with your elbow slightly bent and then straighten your arm completely over your head. Pulse like that, up and down. Work up to 100 reps on one side and then the other.
Ballet Grand Plies: Stand with heels together, toes slightly apart. With a straight back, bend at the knee as low as you can, then go back up again. Work up to 100 reps.
Abdominal Crunches: Lie on the floor with arms at your side, your legs in front of you. Raise yourself slightly until you feel a "crunch" in your abs and then lie back down. The key here is to do it with your legs straight out in front of you, as that will really work your stomach without bulking it up. Work up to 100 reps.
Piking: Lie flat on the floor, arms at your sides. Lift straight legs up to ceiling to 90 degrees and then gently lower. Without pausing, lift them back up again. Your upper body should remain flat on the ground. Both arms and legs should be straight with your toes pointed. Work up to 100 reps.
Advanced Piking: Lie on the floor, legs straight out in front of you with your arms on the floor stretched out over your head. Hold onto a 3lb weight and bring your hands up to meet your legs when you raise them to a 90-degree angle and lower your arms and legs back down to the floor at the same time. Both arms and legs should be straight with your toes pointed. Work up to 100 reps.
So what is the point of looking at how these stars train? It takes time (60 min to 90 min), it takes dedication (every day) it takes hard work to look like a celebrity. Yes, they have help, personal trainers, personal chefs, nannies and more to keep them on track. But isn't it comforting to understand that you too, with a little work, can look your best too.
Let's connect at info@gaiaadventures.com.
Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
For highlights on what Tracy suggests her clients do in the gym then read more.
How to start: First make sure you have 30 minutes of your favorite songs on your iPod. Then find yourself a treadmill. Sprint for one song, skip for one song, and gallop for one song. Work up to a 30-minute work-out. Then move on to toning (below). Start with 10 repetitions and work up to 100 - these should be done every day. If in any doubt about your health, always check with a doctor.
Toning Exercises:
Arm Raise: Using 3lb weights, stand with feet shoulder-width apart. Slowly move arms together straight up into a V above your head. Elbows and wrists are bent slightly. Then gently lower your arms back down to your sides and without pausing go straight back up again. Work up to 100 reps.
Single arm overhead pulse: Using 3lb weights, stand with feet shoulder-width apart, arms at your sides. Raise one arm above your head with your elbow slightly bent and then straighten your arm completely over your head. Pulse like that, up and down. Work up to 100 reps on one side and then the other.
Ballet Grand Plies: Stand with heels together, toes slightly apart. With a straight back, bend at the knee as low as you can, then go back up again. Work up to 100 reps.
Abdominal Crunches: Lie on the floor with arms at your side, your legs in front of you. Raise yourself slightly until you feel a "crunch" in your abs and then lie back down. The key here is to do it with your legs straight out in front of you, as that will really work your stomach without bulking it up. Work up to 100 reps.
Piking: Lie flat on the floor, arms at your sides. Lift straight legs up to ceiling to 90 degrees and then gently lower. Without pausing, lift them back up again. Your upper body should remain flat on the ground. Both arms and legs should be straight with your toes pointed. Work up to 100 reps.
Advanced Piking: Lie on the floor, legs straight out in front of you with your arms on the floor stretched out over your head. Hold onto a 3lb weight and bring your hands up to meet your legs when you raise them to a 90-degree angle and lower your arms and legs back down to the floor at the same time. Both arms and legs should be straight with your toes pointed. Work up to 100 reps.
So what is the point of looking at how these stars train? It takes time (60 min to 90 min), it takes dedication (every day) it takes hard work to look like a celebrity. Yes, they have help, personal trainers, personal chefs, nannies and more to keep them on track. But isn't it comforting to understand that you too, with a little work, can look your best too.
Let's connect at info@gaiaadventures.com.
Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
Monday, March 12, 2012
Jennifer Lopez Workout Plan
How does Jennifer Lopez do it? She is a mother of twins, singer, actress and American Idol judge, and finds time to keep fit and healthy. "For me, looking good is all about looking healthy, and the ultimate beauty secret is about being happy in yourself". says Jennifer Lopez
Her workout plan often lasts for 60 to 90 minutes at a time and incorporates the following:
Yoga: What seems to be more and more popular these days is also a part of Lopez's "de-stressing" exercises.
Dancing: Is this really even a workout? Absolutely! Undoubtedly Jlo burns some serious calories and tones her entire body while on tour and filming her music videos.
Cardio: Jennifer incorporates multiple styles of cardio into her workout routines including bicycling, dancing, treadmill and circuit training.
Resistance Training: As long as it's done correctly, resistance training will play a vital part in sculpting the type of body that you will love! Whether using weights, body weight or resistance bands, this is the key to creating lean, muscle mass which helps burn body fat and make you appear to be in shape.
The key to her success is that she is disciplined and consistent with her training. I hope you feel inspired learning how these women celebrities do it. What will you incorporate in your workout plan? Next week we will look at Madona, another great ambassador to fitness.
Let's connect at info@gaiaadventures.com.
Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
Her workout plan often lasts for 60 to 90 minutes at a time and incorporates the following:
Yoga: What seems to be more and more popular these days is also a part of Lopez's "de-stressing" exercises.
Dancing: Is this really even a workout? Absolutely! Undoubtedly Jlo burns some serious calories and tones her entire body while on tour and filming her music videos.
Cardio: Jennifer incorporates multiple styles of cardio into her workout routines including bicycling, dancing, treadmill and circuit training.
Resistance Training: As long as it's done correctly, resistance training will play a vital part in sculpting the type of body that you will love! Whether using weights, body weight or resistance bands, this is the key to creating lean, muscle mass which helps burn body fat and make you appear to be in shape.
The key to her success is that she is disciplined and consistent with her training. I hope you feel inspired learning how these women celebrities do it. What will you incorporate in your workout plan? Next week we will look at Madona, another great ambassador to fitness.
Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
Monday, March 5, 2012
Jennifer Aniston Workout secrets
At 42 Jennifer Aniston is in amazing shape. "It's simple," she told the Daily Mirror at the London launch of her new perfume. "I run, workout every day. I do a lot of running - exercise is so important." She added, "Plus it's all about balance. Work, exercise, diet, you need balance".
Sounds simple, but we all know that exercising regularly can be challenging. Let's break down what Jennifer does during the week:
1) Yoga – Jennifer does her yoga workouts with instructor Mady Ingber to help tone her body and relieve stress. She does yoga at least 3 times a week and sometimes up to 2 hours a day! Some of her favorite poses are the Butterfly pose, one arm balance, push ups and the crescent pose. Try to hold each pose for 30 to 60 seconds (about 5 to 10 deep breaths), then follow each move immediately with two sets of 8 to 10 reps of the paired calisthenic.
2) Cardio – Together with Jen’s yoga exercise sessions she also has a cardio routine. Jen alternates between an elliptical trainer and the treadmill. She typically does at least 22 minutes of cardio work outs before getting into her yoga. In Jennifer Aniston’s cardio workouts she does interval training. What this means is she will go fast for about 1 minute and then slow down for maybe 30 secs and then fast again. This gets your heart rate going but helps you burn more fat.
3) Diet- Now the hardest part for most people to getting the Jennifer Aniston look is the diet. Jennifer has been known for a long time to follow the Zone Diet. Unlike the Atkins diet, you can eat carbs but the nutrient breakdown is kind of strict. The Zone Diet one must eat a ratio of 40% carbs, 30% protein, and 30% body fat. Basically you must eat whole lean proteins, whole foods, and low starchy fruits.
Now this sounds great. The Jennifer Aniston workout routine and diet plan will get anyone in great shape, but let’s be honest, this is her J.O.B. to look great. She has unlimited resources, tons of time and her genetics help out a little bit. For each of us the solution to a fit body will be different: based upon our available time, likes and dislikes and our motivation. But we can learn from successful people. Next week we will look at Jennifer Lopez secrets.
Let's connect at info@gaiaadventures.com.
Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
March 10 - Hike Diez Vistas in Buntzen Lake (activity level: moderate alpine hiking
date: Saturday, March 10
duration: full day, 8:00 am to 5:00 pm
cost: $85 +HST
price includes: transportation from downtown Vancouver, guided hike, and lunch
register for this adventure at http://www.gaiaadventures.com/Register.html
Sounds simple, but we all know that exercising regularly can be challenging. Let's break down what Jennifer does during the week:
1) Yoga – Jennifer does her yoga workouts with instructor Mady Ingber to help tone her body and relieve stress. She does yoga at least 3 times a week and sometimes up to 2 hours a day! Some of her favorite poses are the Butterfly pose, one arm balance, push ups and the crescent pose. Try to hold each pose for 30 to 60 seconds (about 5 to 10 deep breaths), then follow each move immediately with two sets of 8 to 10 reps of the paired calisthenic.
2) Cardio – Together with Jen’s yoga exercise sessions she also has a cardio routine. Jen alternates between an elliptical trainer and the treadmill. She typically does at least 22 minutes of cardio work outs before getting into her yoga. In Jennifer Aniston’s cardio workouts she does interval training. What this means is she will go fast for about 1 minute and then slow down for maybe 30 secs and then fast again. This gets your heart rate going but helps you burn more fat.
3) Diet- Now the hardest part for most people to getting the Jennifer Aniston look is the diet. Jennifer has been known for a long time to follow the Zone Diet. Unlike the Atkins diet, you can eat carbs but the nutrient breakdown is kind of strict. The Zone Diet one must eat a ratio of 40% carbs, 30% protein, and 30% body fat. Basically you must eat whole lean proteins, whole foods, and low starchy fruits.
Now this sounds great. The Jennifer Aniston workout routine and diet plan will get anyone in great shape, but let’s be honest, this is her J.O.B. to look great. She has unlimited resources, tons of time and her genetics help out a little bit. For each of us the solution to a fit body will be different: based upon our available time, likes and dislikes and our motivation. But we can learn from successful people. Next week we will look at Jennifer Lopez secrets.
Let's connect at info@gaiaadventures.com.
Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
March 10 - Hike Diez Vistas in Buntzen Lake (activity level: moderate alpine hiking
date: Saturday, March 10
duration: full day, 8:00 am to 5:00 pm
cost: $85 +HST
price includes: transportation from downtown Vancouver, guided hike, and lunch
register for this adventure at http://www.gaiaadventures.com/Register.html
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