Derek's E.D.G.E Fitness Blog

The Amazing Egg, and some great recipes...

2011-08-30T19:54:00.000-07:00

The Amazing Egg

Boy I love eggs. For those of you who know me well you know I eat up to one dozen a day. Yep, that’s pretty easy for me to do. Of course only two of those eggs get to keep their yolk – the rest are egg whites. I most typically scramble them at a 1 whole egg: 5 egg white ratio. That is only 145 calories for my ½ dozen serving and 28 grams of uber quality protein. Why do I eat so many eggs? They are versatile cooking-wise, all natural, low calorie, packed with vitamins and minerals and have the highest protein efficiency ratio (PER) of any food on the planet. And even better they cost an average of just 16 cents an egg. I am also a big advocate of a mixed diet for most people. That means the diet should be 1/3 lean proteins, 1/3 healthy fats, and 1/3 unrefined grains, legumes, fruits and vegetables (carbohydrates). Eggs are one of my easiest and best staples for the protein portion of that diet type. They also have a strong filling capacity – i.e. an egg with a few whites will go a long way for making you full compared to equal calories worth of carbohydrate foods or fats – This is essential for fat loss and staying lean. Let’s review more benefits of eggs, crack the cholesterol myth and show you some of my favorite easy-to-make egg recipes.

Packed with Nutrients

Here are some other points from the Incredible Egg Website (www.incredibleegg.org)

The nutrient package of eggs aids in the following:

Weight management: The high-quality protein in eggs helps you to feel fuller longer and stay energized, which contributes to maintaining a healthy weight.¹
Muscle strength and muscle-loss prevention: Research indicates that high-quality protein may help active adults build muscle strength and help prevent muscle loss in middle-aged and aging adults.²
Healthy pregnancy: Egg yolks are an excellent source of choline, an essential nutrient that contributes to fetal brain development and helps prevent birth defects. Two eggs provide about 250 milligrams of choline, or roughly half of the recommended daily intake for pregnant and breastfeeding women.³
Brain function: Choline also aids the brain function of adults by maintaining the structure of brain cell membranes, and is a key component of the neuro-transmitter that helps relay messages from the brain through nerves to the muscles.⁴
Eye health: Lutein and zeaxanthin, two antioxidants found in egg yolks, help prevent macular degeneration, a leading cause of age-related blindness. Though eggs contain a small amount of these two nutrients, research shows that the lutein from eggs may be more bioavailable than lutein from other food sources.⁵

The Cholesterol Myth

One of the big concerns with eggs is their cholesterol content. Although most current research links increased cholesterol and the potential for heart disease to dietary saturated fat when compared to dietary cholesterol – it is still important to be aware of. Like I said earlier I recommend doing scrambles with 1 whole egg : 3 or more egg whites (which have no cholesterol). You can go with a single egg too, but you will be only getting 7 grams of protein. Mixing the whole egg with more whites increases the protein while maintaining the rich flavor that eggs offer.

The American Heart Association says that it is absolutely safe for all individuals to consume 1 egg a day. 1 whole large egg supplies 185 mg of dietary cholesterol. Here are some more recent studies on cholesterol and egg consumption:

A 2008 study from Surrey University published in the European Journal of Nutrition provides evidence that increasing dietary cholesterol intake by eating two eggs a day does not increase total plasma cholesterol when accompanied by moderate weight loss. The study authors concluded that cholesterol-rich foods should not be excluded from dietary advice for weight loss.¹

In 2006, Nutrition Bulletin published a review of scientific studies from the past 30 years showing that eating eggs daily does not have a significant impact on blood cholesterol or heart disease risk. The authors noted several benefits of egg consumption – including the high-quality protein eggs provide – and argued that consumption of one to two eggs a day should be actively encouraged as part of a calorie-restricted weight-loss plan.⁴

A review of more than 25 studies that appeared in the Journal of the American College of Nutrition in 2000 showed that eating an egg a day isn’t associated with increased risk of heart disease in healthy men and women, even after taking into account other aspects of their diet that may increase the risk for heart disease.⁶

A 1999 Harvard University study that collected data from more than 100,000 men and women found no significant difference in heart disease risk between healthy adults who ate less than one egg a week and those who ate more than one egg a day, and that eating up to one egg a day is unlikely to have a significant overall impact on the risk of heart disease or stroke.⁷

My Three Favorite Egg Recipes

One thing that is perplexing to me is why eggs culturally are considered a breakfast food in America. I have traveled to Japan and found that it was a part of many lunch and dinner options. And I have been told that in Australia it is a major addition to many things as well. Since I am such a radical, I often have eggs for breakfast, lunch and dinner. My following three favorite recipes are quick and easy to make, low in calories and sugar and packed with protein and fiber.

Spinach Scramble on Sesame Toast

1 whole egg : 3 egg whites scrambled
1 cup of baby spinach leaves added to scramble
2 slices of toasted Ezekiel Sesame bread
2 tsp of light butter with canola oil for toast
Favorite spices and salt as needed

Cook/Prep Time: 5 min Calories: 320 Protein: 26 grams Carbs: 36grams Fats: 9 grams Sugars: 0 grams Fiber: 7 grams

Black Bean Scramble on Corn Tortillas

1 whole egg : 3 egg whites scrambled
1/3 cup of Trader Joes organic black beans added to scramble (at the very end)
3 small corn tortillas (heat on skillet, not the microwave, to keep them moist and flexible)
1/3 of avocado
3 tsp of salsa
Favorite spices and salt as needed

Cook/Prep Time: 5 to 8 min Calories: 444 Protein: 28 grams Carbs: 54grams Fats: 14 grams Sugars: 3 grams Fiber: 13 grams

Quick Fried Rice (to be used as a good recipe for leftover brown rice)

½ cup of organic frozen peas and carrots
1 tsp of olive oil or canola oil
1 cup brown rice
1 whole egg : 3 egg whites scrambled
Favorite spices and salt as needed

Add olive oil and peas and carrots first (1 min), add leftover brown rice second (2 min), finally add egg mix.

Cook/Prep Time: 5 to 8 min Calories: 412 Protein: 24 grams Carbs: 53 grams Fats: 11 grams Sugars: 4 grams Fiber: 6 grams

2011 © DEREK HEINTZ EDGE FITNESS CONSULTING www.yourfitnessedge.com 619-920-5452

Bodybuilding.com - Quadriceps-SMR - Male

2011-06-22T13:08:00.000-07:00

Stiff back after sitting at your computer or a long commute?
Here is a good basic foam roller video for releasing tension in your hip flexors and quads - which indirectly does a great job at releasing tension and stiffness in the lower back.

Bodybuilding.com - Quadriceps-SMR - Male

Bodybuilding.com - One-Legged Cable Kickback - Male

2011-06-07T18:25:00.000-07:00

I am going to start a series of exercise video links from a good website www.bodybuilding.com. Don't be intimidated by the name of the site or the many products they sell. Overall this website has a good database of effective exercises.
Glutes, glutes, glutes.... some of my clients are tired of me talking about our wonderful 'backside' muscles, but they are just so important. Not to mention the nice asthetic benefit of strong, toned glutes. Even 30 minutes of desk work shuts down our glutes. When this happens, not only does the muscle look saggy, it is not able to do its job well: Support the lower back and work as a major driver in hip extension (walking, running, squatting, lunging, to name a few activities). If your glutes are shut down from a day of sitting then typical exercises like I just mentioned end up requiring help from the hamstrings and lower back muscles. This can lead to chronic pain in the hamstrings and lower back. There are many exercises that can 'fire up' and activate the glutes before your workout so that you are able to recruit them correctly. The Cable Kickback is one of my favorites. Do this corrective exercise before you move on to your cardio or other traditional leg and glutes exercises - you will feel the difference when you do, and you will see better results in training the glutes.

Bodybuilding.com - One-Legged Cable Kickback - Male

Breakfast 101, by EDGE trainer Justin Allen

2011-04-07T13:35:00.000-07:00

This is a great topic on my partnering trainer's blog regarding breakfast.

Justin's E.D.G.E Fitness Blog: Breakfast 101: "What's For Breakfast? Over the last couple weeks one of the questions I have gotten is 'So, what do you eat for breakfast?' Breakfas..."

Exercise and Your Mood

2011-03-29T07:58:00.000-07:00

When I view the world I often view things in terms of fitness and wellness. Go figure. So when I hear in the news that people are becoming more stressed or when I see reports on depression I often think of how that relates to exercise and good nutrition - or America's lack of it. There is no doubt that stress plays a legitimate role in our life these days, its just part of life. Researchers have found that life without stress can be just as harmful as life with too much stress. A happy medium is the key - but just as important is how we handle that stress mentally, physically and emotionally. Going back to the way that I see things I feel that part of the problem for so many people is that we are not training the 'fight or flight' system. Exercising at the adequate intensity, between 65 and 85% of your maximum heart rate, is a great way to train the 'fight or flight' system. My clients who have made some big changes in their fitness by exercising correctly and consistently often mention that they feel more 'stable', handle work and life stresses better, they feel quicker and sharper mentally, and they simply feel great for hours after a great workout. All of these can be validated in study after study. Often the release of neurotransmitters (specifically endorphins, dopamine and acetylcholine) are cited as one of the main reasons for this. I find that one of the best motivators for getting your daily workout in is the mental aspect. If you put too much focus on goals like fat loss you might be disappointed. Obvious physique changes like losing weight take time - whereas the mental and emotional changes from exercise are immediate. I can tell you that there have been many workouts throughout the years where I was not in the best of spots mentally when I started - but as I left the gym I was reminded how powerful exercise is on my mood and mind... and even though I know this, each and every time I am reminded how powerful the effects are. My wife humorously and intelligently knows me well... if I ever seem to be a bit crabby she kicks me in the butt (figuratively most the time) and tells me, "go workout!"
The key thing is that the workout has to be challenging. It does not have be long in duration though. To get all the mental benefits you should stay within your recommended training zone. With our EDGE programs we set an exact and personalized training zone, but you can use a basic formula to get an idea of whether you are training adequately:

Subtract your age from 220 (220 - age)
Multiply that result by 70 and 85%
Example: 40 years old
220 - 40 = 180 beats/per minute
180 x 70% = 126 beats/per minute
180 x 85% = 153 beats/per minute
Training Zone = (126 to 153 beats/per minute)
And just as I have recommended in the past with interval training (for accelerated fat loss) you would use intervals: bouts of exercise that gets your heart rate to it's upper range followed by bouts of exercise that allows it to recover back down to its lower range.

Remember this when you are feeling too tired to hit the gym. Just think 30 minutes and get in your training zone. Think about how it will wake you up and 'lift' you up. Remember this whenever you are feeling out of sorts or when you feel the world seems to be coming down on you. In 30 minutes, with the right training intensity you will feel focused, directed and successful. Powerful stuff I know - and it works.

Sprints : An Efficient Way to Lose Fat

2011-03-22T14:17:00.000-07:00

Here is a summary by Ryan Halverson (IDEA Fitness Association which I am a member of) of a recent published study. The first thing I will say is you need to make sure your body is ready to sprint and that you your muscles are properly activated and balanced (email me derek@yourfitnessedge.com if you have questions). But beyond that these findings and the following summary of them are pretty amazing. Six 30 second sprints produced more fat loss than roughly 35 min of jogging?... I'm in! read on:

Time-crunched individuals interested in fat loss may want to cut running workouts short. Results from a study published in Medicine & Science in Sports & Exercise (2011; 43 [1], 115–22) suggest that repeated maximal-intensity sprints yield greater fat loss than longer-duration, moderate-intensity running. The 20 study participants were split into two groups: sprinters and runners. Each group ran three times per week for 6 weeks. The first group performed all-out sprints, 30 seconds in duration, six times per session. They were given a 4-minute rest between sprints. The second group ran for 30–60 minutes per session at 65% VO₂max. By the end of the 6-week study, fat mass had decreased by 5.8% in the moderate-intensity group and by 12.4% in the sprint group. Both groups experienced improvements in 2,000-meter run time and VO₂max.

http://myemail.constantcontact.com/Edge-Fitness-Event---Cowles-Mountain-Hike-via-Barker-Way.html?soid=1101761852732&aid=rw-BM_3WEa0

2011-03-22T12:01:00.000-07:00

Edge Fitness Outdoor Event:
Cowles Mountain Hike via Barker Way
try a new approach!

Click for more information

Stand-up paddleboarding offers killer core workout

2011-03-14T20:20:00.000-07:00

Been meaning to try paddle boarding and finally got to do it thanks to my brother, Brian, getting me out on the water this past Sunday (see attached article for more on paddleboarding). I loved it - and based on what I heard and read I can confirm the potential core and leg workout. And hey Kate Hudson swears by it - not too shabby of a body on her. Even though I was only out on the water for about 20 minutes (I made it a little late to my bros rental time period), I got a good sense of the workout. What I liked most was that I can see that it has the potential to be beneficial across a spectrum of fitness levels and ages. It required less balance than I thought (although I am pretty balanced) and I think as long as you can swim you can do it (you can always wear a life jacket). And as I often preach nothing beats getting a workout or two outdoors during the week - especially in San Diego. You always get a sense of training your soul along with your body when you are outdoors. And assuming you don't have a ton of wave runners motoring by paddle boarding can be quite peaceful. I noticed most of the work in my feet, glutes and core (particularly my obliques). I highly recommend paddle boarding for outdoor fitness. The learning curve is quite small (compared to most board sports like surfing and wakeboarding) and I feel that it will be much better on your body and spine compared to kayaking. The seated posture of kayaking (and rowing) can add to the fact that we are on our butts too often anyways. The standing position is such a plus for your body's alignment. Definitely give it a try and feel free to contact me if you have any questions: derek@yourfitnessedge.com

Here is a good article on paddleboarding that I found:

Stand-up paddleboarding offers killer core workout

Here are two locations in San Diego to try out and rent paddle boards:
Coronado
Mission Bay

The Healthiest Meal Replacement RTD Ever

2011-03-10T20:55:00.000-08:00

At some point during my day you might notice me sipping on a Ready-to-Drink (RTD) meal replacement drink. It has been one of my biggest keys for keeping my metabolism revving and not skipping meals - and ultimately staying lean throughout the years. As I always stress there is nothing like the real thing.. real food that is. A meal of lean protein, slow digesting carbs and vegetables is how you should eat regularly if you want to lose fat or stay lean. But during our busy lives it is often not possible to always have that type of meal - especially in a work environment. Doesn't look very good when you are trying to teach a class or attend a meeting while chomping on your healthy meal! And because of this, busy individuals often skip meals and wait to eat until it is practical. At this point your metabolism has lowered and your appetite is through the roof. This is a nasty formula for hitting the fast food drive-thru on the way home. RTDs do the trick and help prevent you from doing this.
The only thing that has always been on my mind in regards to RTDs is what is really in them. Yes they have the proper ratio of protein, carbs and fats - but what about the preservatives and artificial sugars? Well finally a company, Orgain Nutrition, has got the formulation right. Their RTD, Orgain RTD meal replacement drink, is USDA certified organic and it has no artificial sugars.

I highly recommend this product if you tend to go longer than 3-4 hours with out a totally balanced meal (source of protein, carbs and fats). You will notice a difference in your energy and especially with your appetite and cravings?
Here is the company website for more information on the product:
www.drinkorgain.com
Here is the website that I use for purchasing most our supplements and their link for Orgain:
www.allstarhealth/orgain.com
It is also sold at all Whole Foods Stores.
Give it a try, great product.

Cowles Mountain—East Approach Trail | Grossmont California Hikes | Trails.com

2011-03-06T09:38:00.000-08:00

Cowles Mountain—East Approach Trail | Grossmont California Hikes | Trails.com

My son and I are off to try out a different approach to Cowles Mountain on our Sunday morning hike. Most of you know the great workout the standard South Cowles Mountain trail offers - problem is that so does the rest of San Diego (especially on the weekend).

Best Foods for Your Heart - cholesterol - Health.com

2011-03-03T23:53:00.000-08:00

Best Foods for Your Heart - cholesterol - Health.com

Seniors Can Still Bulk Up On Muscle By Pressing Iron | Minnesota Public Radio News

2011-03-02T21:14:00.000-08:00

Seniors Can Still Bulk Up On Muscle By Pressing Iron | Minnesota Public Radio News

Is It Bad to Cook Your Vegetables?

2011-02-08T13:46:00.000-08:00

We all know the powerful benefits of regular vegetable consumption. Vegetables of all types are packed with vitamins and minerals, cancer fighting phytonutrients and a good amount of essential dietary fiber. And they are a great way to fill you up without packing on the calories – i.e. great fat loss tool. You may have also heard that certain cooking methods affect the ‘active’ content of nutrients in vegetables. I have been asked before, “You’re a trainer and you cook your vegetables?” What…. Are you kidding me? Cruising the aisles of Whole Foods I have even heard some hardcore raw foods advocates say that cooking vegetables is the equivalent of murder,... “you take the life out of them”. Seriously?, Am I a bad person for torturing vegetables in our Stir Fry pan? But I digress. Me personally, I can handle a good salad with raw vegetables (thanks to the fatty dressing), but you will not find me snacking on good, old raw vegetables like it was a handful of my favorite salted nuts. I definitely like to cook my vegetables, especially stir frying them. So what is the effect of cooking on vegetables and is one cooking method better than others?

There have been many studies on the effect from cooking vegetables. And although there is some reduction in nutrients, especially from boiling and crock potting, the good news is you are not ‘killing’ the value of these foods.

Boiling vegetables or making your favorite soup loaded with vegetables can cause about an average 30-50% reduction in nutrients. For example, boiling broccoli has a 38% reduction in Vitamin C. The longer you boil or ‘crock pot’ the vegetable the higher the percentage loss. And the more you reheat these vegetables the more the percentage loss. I suppose if you make a good vegetable soup and let it sit for hours on the stove top (I wonder if my wife is reading this… she makes a ‘mean’ soup) you could potentially kill all the nutrients in the vegetables. I think the bottom line is to try and not boil your vegetables, and if you are going to make a soup try to consume it near its completion and not allow it to sit for hours.

Steaming and quick stir frying with a moderate amount of oil were shown to be the best choices. Steaming retains about 90 to 100% of the nutrients. Stir frying retains about 80 to 95% of the nutrients. Baking retains about 60 to 75% of the nutrients. Sautéing, which typically uses more oil than stir frying, retains about 60 to 75% of nutrients.

So yes there is some reduction in nutrients when cooking vegetables. But I look at all this cooking stuff in a different way, kind of the same way that I have always looked at everything related to good health and wellness choices. Consistency is king… Not perfection! If cooking your vegetables makes you enjoy them that much more and if cooking allows you to make them part of your diet more often - then do it. If adding a little bit of oil and spices and stir frying works better for you – then go for it. Yes, you might not want to consider the vegetables in a soup the best way to get them, but that doesn’t mean it is a horrible food choice.

So go ahead, torture those little guys. You are going to eat them anyways!

What is a Greens Supplement and Why Should You be Taking One?

2011-02-08T13:20:00.000-08:00

I have to admit something… A couple of years ago I started talking to all of you about a supplement/nutraceutical company that a very close friend of mine started. What I have to admit is that although I was very proud of the three products he had formulated (a Joint formula, Multi-vitamin-mineral-omega pack and a Phytonutrient Greens formula) I really didn’t stick with the Greens product. My friend Travis convinced me of its benefits, but I didn’t take it as seriously as I should have. I have stuck with his multi-vitamin-mineral-omega daily pack, but I just let the Phytonutrient Greens sit in our fridge. Only recently have I been researching the explosion of Greens products in health food stores and their proposed benefits.

The bottom line is this: Although I eat a pretty good diet and take a high quality mulit-vitamin-mineral-omega (fish oil) I still don’t consume enough fruits and vegetables. As a matter of fact, I work hard to keep my sugar content down to stay lean and that naturally limits my fruit intake. Nevertheless, what I am missing is a huge array of phytonutrients (nutrients beyond vitamins and minerals found in food) that nutrition scientists are just starting to learn about. The main benefit of these phytonutrients is their ORAC value. ORAC value is the National Institute of Health’s way of measuring a particular foods ability to neutralize free radicals. Free radicals within our body, which increase with age and within the conditions we live (pollution, toxins, etc..), cause oxidative damage and can contribute to cancer, age related degeneration and other diseases. Some high ORAC valued foods are blueberries, spices like cinnamon and pecans. Although I will continue to try and get high ORAC valued foods in my diet I am going to get back with the Greens formula (DC Greens) my friend Travis formulated. There are also plenty of other great Greens powders sold at stores like Henry’s and Whole Foods. Some of the ingredients in the DC Greens formulation are carrot juice, blueberry leaf, spirulina, red wine extract… I simply mix the powder in water and drink. My wife says she is not very fond of the taste, while I love how it tastes…..you say, “Tomahto” and I say, “Tomato”… Again you can try many different brands out there, hopefully you get it right on the first try. Pretty much most of what is sold at Whole Foods is a good product. And yes I highly recommend that you all work to try and get your disease fighting foods up (fruits, vegetables and nuts), yet I now recommend using a Greens formula as an insurance policy for high ORAC valued foods.

I do carry the DC Greens product at the gym so you can ask me about it. I do this because for one I think Travis made a great product (www.DCnutra.com ), and secondly it creates a level of convenience for my clients. But again there are plenty of other good brands out there. One other high quality brand is NanoGreens by Biopharma Scientific (www.biopharmasci.com) I think it is a no brainer now that we should all be taking one. Better late than never!

The Seafood Diet: Green light, Red light, Yellow light

2010-10-07T13:53:00.000-07:00

I recommend that each of my clients eat 1-2 servings of fish a week. That consists of about 4 to 6 ounces of fish per serving. Of course one of the first responses I get is, “ Can’t fish be dangerous, what about the mercury content?” This is an important question and one that you need to be aware of when making your seafood choices.

I am going to borrow the stoplight model from Dr. Susan Kleiner, a very well respected sports nutritionist, to help explain the benefits and concerns:

Green Light

Fish is a quality source of protein that’s relatively low in fat and cholesterol. It’s also a great source of nicacin, vitamin B12, vitamin D and of course Omega-3 fatty acids – which many of you know about by now. Multiple studies have shown that individuals who consume fish have better control of their weight. When fish is added to a diet designed to promote weight loss, more total fat and more abdominal fat is lost.

Beyond the benefits for fighting arthritis, colities, heart disease, stroke and certain cancers, new research has shown that Omega 3 fats have a strong link between mood and depression. Individuals who had diets high in Omega 3 fats have much lower rates of depression.

Red Light

The pollution we have added to our oceans has contaminated the environment where fish live and eat. There are many toxins, but the main one that is focused on is Mercury and more specifically methylmercury. Methylmercury builds up in some fish more than others, depending on what they eat. Methylmercury is a neurotoxin that causes harm to our nervous system.

Both the EPA and FDA updated their warnings regarding fish consumption in 2004. Although the warnings were primarily for pregant women or women who might become pregnant (Mercury has a major potential effect on a developing fetus) It makes sense for all of us to follow these guidelines:

1.) Don’t eat shark, swordfish, king makerel tilefish. Each of these large fish contain high levels of Mercury

2.) Mix up the types of fish and shellfish you eat since mercury levels vary. You can safely eat up to 12 ounces of ‘approved’ fish.

Another concern is with the PCB levels found in farm raised fish, particularly salmon. Pollutants primarily come from the fish meal that is fed to these industrially raised fish. Some studies have shown extremely high levels of PCBs in farm raised Salmon. When available, the best choice is to go with Pacific Northwest wild caught salmon. This lean and powerful fish is high in protein, vitamins D and E and Omega 3s.

Yellow Light

In my opinion, there are too many benefits with the right types of fish to avoid seafood all together. I think a good starting goal for healthy nutrition is by making fish a dinner choice one night per week. Good choices are wild caught salmon, halibut, cod, sole and polluck. Shellfish is an excellent choice as well, particularly crab, lobster, shrimp, scallop and oysters.

The key things is to get educated. Study the chart below and find the good choices you like from the chart below. Ideally make sure your choice is below 0.25 for mean mercury content. The closer to 0.1 obviously the better.

Table 1. Fish and Shellfish With Highest Levels of Mercury
SPECIES	MERCURY CONCENTRATION (PPM)					NO. OF SAMPLES	SOURCE OF DATA
SPECIES	MEAN	MEDIAN	STDEV	MIN	MAX	NO. OF SAMPLES	SOURCE OF DATA
MACKEREL KING	0.730	N/A	N/A	0.230	1.670	213	GULF OF MEXICO REPORT 2000
SHARK	0.988	0.830	0.631	ND	4.540	351	FDA 1990-02
SWORDFISH	0.976	0.860	0.510	ND	3.220	618	FDA 1990-04
TILEFISH (Gulf of Mexico)	1.450	N/A	N/A	0.650	3.730	60	NMFS REPORT 1978

Table 2. Fish and Shellfish With Lower Levels of Mercury^†
SPECIES	MERCURY CONCENTRATION (PPM)					NO. OF SAMPLES	SOURCE OF DATA
SPECIES	MEAN	MEDIAN	STDEV	MIN	MAX	NO. OF SAMPLES	SOURCE OF DATA
ANCHOVIES	0.043	N/A	N/A	ND	0.340	40	NMFS REPORT 1978
BUTTERFISH	0.058	N/A	N/A	ND	0.360	89	NMFS REPORT 1978
CATFISH	0.049	ND	0.084	ND	0.314	23	FDA 1990-04
CLAM *	ND	ND	ND	ND	ND	6	FDA 1990-02
COD	0.095	0.087	0.080	ND	0.420	39	FDA 1990-04
CRAB ¹	0.060	0.030	0.112	ND	0.610	63	FDA 1990-04
CRAWFISH	0.033	0.035	0.012	ND	0.051	44	FDA 2002-04
CROAKER ATLANTIC (Atlantic)	0.072	0.073	0.036	0.013	0.148	35	FDA 1990-03
FLATFISH ²*	0.045	0.035	0.049	ND	0.180	23	FDA 1990-04
HADDOCK (Atlantic)	0.031	0.041	0.021	ND	0.041	4	FDA 1990-02
HAKE	0.014	ND	0.021	ND	0.048	9	FDA 1990-02
HERRING	0.044	N/A	N/A	ND	0.135	38	NMFS REPORT 1978
JACKSMELT	0.108	0.060	0.115	0.040	0.500	16	FDA 1990-02
LOBSTER (Spiny)	0.09	0.14	‡	ND	0.27	9	FDA SURVEY 1990-02
MACKEREL ATLANTIC (N.Atlantic)	0.050	N/A	N/A	0.020	0.160	80	NMFS REPORT 1978
MACKEREL CHUB (Pacific)	0.088	N/A	N/A	0.030	0.190	30	NMFS REPORT 1978
MULLET	0.046	N/A	N/A	ND	0.130	191	NMFS REPORT 1978
OYSTER	0.013	ND	0.042	ND	0.250	38	FDA 1990-04
PERCH OCEAN *	ND	ND	ND	ND	0.030	6	FDA 1990-02
POLLOCK	0.041	ND	0.106	ND	0.780	62	FDA 1990-04
SALMON (CANNED) *	ND	ND	ND	ND	ND	23	FDA 1990-02
SALMON (FRESH/FROZEN) *	0.014	ND	0.041	ND	0.190	34	FDA 1990-02
SARDINE	0.016	0.013	0.007	0.004	0.035	29	FDA 2002-04
SCALLOP	0.050	N/A	N/A	ND	0.220	66	NMFS REPORT 1978
SHAD AMERICAN	0.065	N/A	N/A	ND	0.220	59	NMFS REPORT 1978
SHRIMP *	ND	ND	ND	ND	0.050	24	FDA 1990-02
SQUID	0.070	N/A	N/A	ND	0.400	200	NMFS REPORT 1978
TILAPIA *	0.010	ND	0.023	ND	0.070	9	FDA 1990-02
TROUT (FRESHWATER)	0.072	0.025	0.143	ND	0.678	34	FDA 2002-04
TUNA (CANNED, LIGHT)	0.118	0.075	0.119	ND	0.852	347	FDA 2002-04
WHITEFISH	0.069	0.054	0.067	ND	0.310	28	FDA 2002-04
WHITING	ND	ND	‡	ND	ND	2	FDA SURVEY 1990-02

Table 3. Mercury Levels of Other Fish and Shellfish^†
SPECIES	MERCURY CONCENTRATION (PPM)					NO. OF SAMPLES	SOURCE OF DATA
SPECIES	MEAN	MEDIAN	STDEV	MIN	MAX	NO. OF SAMPLES	SOURCE OF DATA
BASS (SALTWATER, BLACK, STRIPED)³	0.219	0.130	0.227	ND	0.960	47	FDA 1990-04
BASS CHILEAN	0.386	0.303	0.364	0.085	2.180	40	FDA 1990-04
BLUEFISH	0.337	0.303	0.127	0.139	0.634	52	FDA 2002-04
BUFFALOFISH	0.19	0.14	‡	0.05	0.43	4	FDA SURVEY 1990-02
CARP	0.14	0.14	‡	0.01	0.27	2	FDA SURVEY 1990-02
CROAKER WHITE (Pacific)	0.287	0.280	0.069	0.180	0.410	15	FDA 1990-03
GROUPER (ALL SPECIES)	0.465	0.410	0.293	0.053	1.205	43	FDA 2002-04
HALIBUT	0.252	0.200	0.233	ND	1.520	46	FDA 1990-04
LOBSTER (NORTHERN/AMERICAN)	0.310	N/A	N/A	0.050	1.310	88	NMFS REPORT 1978
LOBSTER (Species Unknown)	0.169	0.182	0.089	ND	0.309	16	FDA 1991-2004
MACKEREL SPANISH (Gulf of Mexico)	0.454	N/A	N/A	0.070	1.560	66	NMFS REPORT 1978
MACKEREL SPANISH (S. Atlantic)	0.182	N/A	N/A	0.050	0.730	43	NMFS REPORT 1978
MARLIN *	0.485	0.390	0.237	0.100	0.920	16	FDA 1990-02
MONKFISH	0.180	N/A	N/A	0.020	1.020	81	NMFS REPORT 1978
ORANGE ROUGHY	0.554	0.563	0.148	0.296	0.855	49	FDA 1990-04
PERCH (Freshwater)	0.14	0.15	‡	ND	0.31	5	FDA SURVEY 1990-02
SABLEFISH	0.220	N/A	N/A	ND	0.700	102	NMFS REPORT 1978
SCORPIONFISH	0.286	N/A	N/A	0.020	1.345	78	NMFS REPORT 1978
SHEEPSHEAD	0.128	N/A	N/A	0.020	0.625	59	NMFS REPORT 1978
SKATE	0.137	N/A	N/A	0.040	0.360	56	NMFS REPORT 1978
SNAPPER	0.189	0.114	0.274	ND	1.366	43	FDA 2002-04
TILEFISH (Atlantic)	0.144	0.099	0.122	0.042	0.533	32	FDA 2002-04
TUNA (CANNED, ALBACORE)	0.353	0.339	0.126	ND	0.853	399	FDA 2002-04
TUNA(FRESH/FROZEN, ALL)	0.383	0.322	0.269	ND	1.300	228	FDA 2002-04
TUNA (FRESH/FROZEN, ALBACORE)	0.357	0.355	0.152	ND	0.820	26	FDA 2002-04
TUNA (FRESH/FROZEN, BIGEYE)	0.639	0.560	0.184	0.410	1.040	13	FDA 2002-04
TUNA (FRESH/FROZEN, SKIPJACK)	0.205	N/A	0.078	0.205	0.260	2	FDA 1993
TUNA (FRESH/FROZEN, YELLOWFIN)	0.325	0.270	0.220	ND	1.079	87	FDA 2002-04
TUNA (FRESH/FROZEN, Species Unknown)	0.414	0.339	0.316	ND	1.300	100	FDA 1991-2004

Source of data: FDA 1990-2004, "National Marine Fisheries Service Survey of Trace Elements in the Fishery Resource" Report 1978,

2010 DEREK HEINTZ EDGE FITNESS CONSULTING www.yourfitnessedge.com 619-920-5452

Should your Run?

2010-10-01T15:09:00.000-07:00

Over the past 3 decades running has increased in popularity. Since 2005 Marathon running has increased by 83,000 'finishers' (IDEA Fitness Journal, Feb 2010). The topic of running as a way to get exercise has really been on my mind over the past few months. Many people feel that running is the only way to go. I have many clients that run, try to add running as part of their fitness regimen or are interested in training for a running event, such as a Marathon. Why is it that people feel they have to run consistently or over a certain distance? It is not that this is bad or not effective, I am just always curious why it is an all or none approach when it comes to running or jogging.

I would presume that most individuals work towards a certain time or distance goal or feel they have to run consistently because of traditional scheduled running events such as 5Ks, 10Ks, Half Marathons and Marathons. Often because of the persons competitive drive, ego or simply because of peer pressure needing to have a 'good' event time becomes a major goal. Therefore, you better run consistently (increase your mileage) and at a good pace. So basically consistently running without stopping or changing to another activity, in my opinion, developed because of the running events that are out there, and not necessarily because it was the 'best' way to get physical activity. Yet when I really get down to the nitty gritty of why most of my clients run or want to run it is because they feel it is one of the best ways to be physically active, stay fit and burn calories. I would completely agree that it is awesome to get outdoors, especially in San Diego, and that with running you don't need a gym or any equipment. Yet even though the need to run without slowing down your pace, walking , stopping or changing to another form of physical activity is necessary when training for a running event - it is absolutely not necessary or even ideal for most of your goals.

Not only is it not necessary to always run consistently over a certain time or distance it can be better for your body and mind to change your pace significantly or change to a different movement pattern at some point during the workout. For instance, one workout that I do weekly is a running based circuit through Balboa Park. The longest I may consistently run is for 10 minutes, but more often it is around 5 minutes. I might start by walking from my gym for about 5 minutes, then pick up the pace to a light jog for another 5 minutes. At this point I might stop at a park bench and do a set of Step Ups for a couple of minutes followed by Push Ups on the bench and then Jumping Jacks. Then back to walking for about 2-3 minutes followed by a faster jog this time until I find something new to do. Often this might be a flight of stairs that I will sprint up and down for a few minutes and then return to walking and jogging again.

The point of the explanation of my Balboa Park workout is to show you that yes you should be moving and elevating your heart rate, but you do not have to force yourself to run the entire time. If you are starting to fatigue then go ahead and walk. You have my permission, it's ok! Even better, and if you are in good running shape, at some point do something more intense than your typical walk or jog, such as increasing to a light sprint for 30-60 seconds or running stairs. This will force you to walk for a few minutes after the increase in activity. The best part about changing things up is that it changes the movement pattern of the body. This is excellent for maintaining functional/Multi-directional fitness and good joint range of motion. It also allows you to better avoid exercise related injuries from joint position overuse due to doing the same movement pattern (running over and over). Finally your body will not become accustomed to the same workout. When you do this you will always require an increased level of post exercise oxygen consumption. More simply put, there is a chance you will burn more total calories.

Many of you feel you can't run at all. "It is bad for my knees", you might say. And often yes you are correct, especially if you are still working through some movement and postural dysfunction. But remember it is not running that is necessarily the problem, it is your own movement dysfunctions, muscle imbalances and postural issues that make the impact of running 'not good' for you. For many, you might be surprised that picking up your feet a little bit and moving your walk into a 'trot' is totally fine. Especially for short bursts such as 1 to 2 minutes. Again, switch it up, do something different and don't let your mind and body get accustomed to the same thing over and over. Especially if you want to get better health, musculo-skeletal and calorie burning results.

Get outside, move your body and have fun. Always know which muscles on your body are consistently tight and stretch them first. Also activate any muscles that do not fire readily before you start the outdoor workout. If you are unsure of which muscles are tight on you and which muscles are not firing (activating) correctly then make sure to ask me.

So there, I said it. "You don't have to run!" You can use it or incorporate it with many other outdoor motions. And you are not a wimp if you don't want to run straight for 3 miles.

Finally, if you do enjoy your weekly runs you don't need to stop doing them - especially if you enjoy them. But remember, switch things up once in a while, you will avoid overuse injuries and often get better results.

Here is a more specific example of a good outdoor workout that is based around walking and jogging:

Walk for 5 minutes
Jog at an easy pace for 5 minutes
Walk for 2 minutes
Run or Walk stairs for 2 to 5 minutes if available
Do Jumping Jacks for 60 seconds
Walk for 2 to 4 minutes
Jog at an easy pace for 5 minutes
Accelerate your jog to a faster pace for 2 minutes
Walk for 2 minutes
Jog at an easy pace for 5 minutes
Accelerate your jog to a faster pace for 2 minutes
Walk and Cool Down for 5 minutes

Total Workout time: 40 minutes

Do You Have the Best Mattress?

2010-07-07T09:47:00.000-07:00

Do You Have the Best Mattress?

A client of mine has started his quest for finding the right mattress. He suffers from occasional sciatica and has learned that the wrong mattress can bring about a sciatic ‘event’. He has tried standard coil with both latex and memory foam ‘top’ additions. The bottom line is he has yet to find the right formula or mattress. Being a client of mine has naturally made me take interest in his quest for researching the best solutions out there.

Sleeping and the surface or mattress we sleep on really does not get enough attention. If you think about it, we spend at least 7 hours a day sleeping. There are huge benefits with cognitive functioning, energy and even weight loss when it comes to a good night’s rest. Deep, high quality sleep is essential for good health and wellness. But also think about the effect on your body’s myofascial and skeletal system. Just like any other good or bad posture (standing or sitting) lying down and sleeping with poor alignment can affect the way your body moves and feels throughout the day. If your body is supported in a way that helps keep your joints in their ideal resting positions then you will move better and have little or no joint pain the next day.

So far, I have yet to find much research on mattresses, sleep quality and joint or muscle pain. Most of it is anecdotal. And a big part of the problem is that it is so individual.

Here is a summary of some of the major points out there to be aware of as well as a couple of studies that have been done.

The biggest challenge with mattresses is really giving them a solid test. Clete A. Kushida, MD, PhD, director of the Stanford Center for Human Sleep Research, says that you need at least 20 minutes on a mattress to even give it a fair test. Ideally he mentions that you should only buy from a store that allows a 30 day return policy. To me, this makes absolute sense. If you are going to spend 6 to 9 hours a night sleeping you better get it right.

There are a few main mattress categories:

1.) Coil: Still the standard, most people seem to be very comfortable with coil mattresses. The more coils the smaller they are and the more flexible and adjustable the mattress – even when still firm. Roger Herr, a spokesperson for the American Physical therapy Association, says they recommend a high coil mattress listed at 680 or above for most people. Although heavier individuals would do better with less, but larger coils, such as a listed 400 mattress. Less coils make them larger and stronger – but a lot less flexibility.

2.) Memory Foam and Latex: Both materials respond to body heat and ‘mold’ to your body. This can be a good or bad thing. If your alignment is naturally not good then ‘molding’ to it may not be a great thing – you are just reinforcing your postural problems. A firmer, less adapting, mattress normally helps to keep the spine and joints in a more neutral and straighter alignment. Again it comes done to personal comfort. One of the problems with synthetic materials is that they can increase body temperature and do not absorb sweat.

3.) Air Chambers: Sleep Number brand mattresses are an example. Although Kushida feels that air chambers are not the best overall choice they do leave a lot of versatility – especially for two people. If one of you feels better the next day with a firmer mattress you can increase the air and firmness of your side of the bed while the other can keep their side softer if they prefer. It is not good to have one person getting ideal sleep while the other suffers. So if this is the case you might want to look into a mattress that can adjust on each side. This is also why many hotels are moving to changeable air mattresses. They can allow their customers to find the right mattress.

So far I have yet to find any conclusions that hold for everyone, except that everyone should really take time trying out a mattress. Most researchers feel that the biggest thing comes down to personal preference and experimenting with different mattresses. Yes this can take time, but it is worth it. In general if they had to give one recommendation experts are still pointing towards a firmer mattress.

Here are two studies:

A study conducted at the Oklahoma State University showed that subjects felt much better the next day and had much less back pain when sleeping on a new, averaged priced coil mattress when compared to the same mattress that was 5 years or older. Seems kind of obvious, but the main point is that age has a huge affect on comfort and you might want to consider going mid range in price and upgrading every 5 years.

Another study done in Spain showed that of 313 subjects the consensus was not firm, but what is considered to be medium firm. They concluded that an overly firm mattress, though very supporting, may put too much pressure on the myofascial (muscular) system of the body. Yet again, they still found variation. Although not the average, some subjects preferred the way their body and back felt on a firmer mattress.

Why are the Feet and Ankles so important?

2010-06-08T18:45:00.001-07:00

Just turn on the TV these days and you will see some type of commercial selling shoes or products that claim to do everything from relieve pain to tighten your butt. I'm not going to get into what may or may not be effective, but this highlights the fact that the feet and ankles are getting some good attention these days.

The feet and ankles, being our platform and the base of our support, have a huge influence on our body and the movement system within it. The foot makes the first contact to the ground, thus dictating how and where this force will be sent. In theory the foot is an amazing force transducer - at least when it is working correctly! Yet today's world of sedentary occupations and repetitive improper movements have led to any array of muscular-skeletal problems that can travel way beyond the foot and ankle themselves.

Common issues directly related to foot and ankle dysfunctions are, but not limited, to Low Back Pain, SI Joint Pain, Sciatica and Knee Pain.
Two of the most common dysfunctions with the foot and ankle complex are external rotation of the foot and ankle (foot turns out) when moving or squatting and eversion of the foot and ankle (Foot flattens) when moving or squatting. Both of these dysfunctions can often be corrected with exercise and flexibility techniques.

If you are not sure if you have eversion and external rotation just perform a squat test.

Overhead Squat Test:
1.) Stand with your feet shoulder width apart and pointing straight ahead
2.) Put your arms up and over your shoulders
3.) Slowly squat down as though you are going to sit into a chair
4.) Head back up to the starting position when your knees go just beyond 90 degrees.
5.) Observe what happens in your feet.

- If your feet turned out or flattened then you where positive for external rotation and eversion.

This is something that you do not want to ignore. If you do not have pain now, you will eventually have pain in the knee or lower back. Simple tasks like walking may not show up as a pain symptom of these dysfunctions. Yet do something more intense like a hike or workout and you might notice some issues with your knees, hips or low back. An old Exercise Science professor of mine used to say, " It is not a matter of if an injury will happen, but when".

There are many stretches and self massage techniques that can help with these dysfunctions, yet for now I will list three that you can easily use:

1.) Foam Roll the outer side of your calf:

2.) Foam Roll the outside of your shin:

3.) Stretch your calf while rotating the knee in and over the big toe:

2010-05-17T19:22:00.000-07:00

8 Powerful Stretches to Counteract Computer Posture:

As I write this I am reminded how much I need these stretches! Most of us can’t live without at least some time on the computer and many of us have to be in front of them for the largest part of the work day. Unless you put your eyes in the back of your head there is no way to prevent the muscle shortening that happens when working on your computer. I don’t need to go into much detail, but most of you know the effects of poor posture and computer posture: neck pain, mid back pain, low back pain, headaches and many other wonderful issues. Bottom line: You have do something at least once/day to help lengthen the muscles that get tight and ‘beaten up’ from computer posture. Most of these stretches can be done right at your desk or office.

The following are my top 8 stretches to counteract computer posture:

(Remember to hold each stretch for at least 30 seconds and perform at least once/day)

1.) Trapezius/Neck Stretch

- How: Bring ear towards shoulder while tucking chin in.

- Why: The trapezius muscles get shortened from shoulder elevation and moving forward. When tight they can lead to neck, shoulder pain and tension headaches.

2.) Pectoral Stretch

- How: Grab a doorway, post, etc. Open chest and rotate away from arm.

- Why: The pectoral muscles get shorted from slouching and the shoulders moving forward. When tight they can lead to shoulder pain.

3.) Biceps Stretch

- How: Similar to the pectoral stretch, but keep arm straight at the elbow to emphasize the biceps.

- Why: The biceps muscles get shortened from the elbow being flexed during typing and moving your computer mouse. When tight they can lead to elbow pain.

4.) Abdominal Stretch

- How: Lying on a stability ball slowly bring your body back into spinal flexion. Exhale slowly as you hold the stretch.

- Why: The abdominals can get severely shortened from a rounded, slouching posture. When tight this puts stress on the spinal discs.

5.) Psoas Stretch

- How: Standing in a split stance, lunge slightly, tighten your glutes to tuck butt under and lift arm of stretch leg (back leg) overhead. You can add a lateral bend away to increase the stretch.

- Why: The Psoas muscle, like the abdominals, gets shortened from a slouched posture along with the fixed 90 degree angle of your trunk and leg when sitting. When tight it can put a lot of pressure on the spinal discs and lower back.

6.) Adductor/Inner Thigh Stretch

- How: Create a wide stance, lunge laterally bending the knee that is in the direction you are side lunging too. Keep the opposite leg straight.

- Why: The adductors, or inner thigh muscles, get chronically shortened when we sit. This can lead to internal rotation of your upper leg and possible knee or hip pain.

7.) Hamstrings Stretch

- How: Put one leg out in front of you and keep your knee straight, push your hips backwards while keeping your back straight to create stretch.

- Why: The Hamstrings muscles get shortened and tight from the fixed 90 degree angle at our knee when we are sitting. This can lead to over active hamstrings group and under active glutes. When this happens you are vulnerable to lower back pain, and many biomechanical issues when you walk and exercise such as ankle sprains and knee pain.

8.) Calf Stretch

- How: in a split stance, lunge towards a wall or post while keep the back leg straight and your heel flat.

- Why: The calf muscles get shortened and tight when we wear any type of heel. Yes, men’s shoes even have a heel. Also, many of us sit with our toes pointed and with our heel off the ground, further tightening the calf. This shortening can lead to ankle pain and major biomechanical issues when walking or exercising. These issues often lead to knee, hip, or lower back pain.