Monthly Archives: September 2014

Half The Time, Double The Benefits

While fitness is about 80% nutrition and 20% exercise, we cannot forget that 20%. It is important to complement good eating habits with good exercise habits as well, in order to strengthen muscles, bones, anaerobic and aerobic systems.  For a long time, running has been a “go-to” for people attempting to lose weight and “get in shape.”  It burns a good amount of calories. But as you get more accustomed to it, the natural inclination is to add time to the run in order to continue reaping the benefits. The question is: Are we maximizing our efficiency AND GETTING THE HEALTH BENEFITS WE WANT?  If we are, you have to wonder why there so many runners, even marathoners, who are overweight?

Trying to choose the best exercise is difficult, because everybody has a different theory. But there are some exercises that are more beneficial than others according the most recent information from exercise physiologists.  Most experts agree that sticking to it, even if you do not spend hours working out, is the best thing you can do.  In fact, contrary to the myth that the longer your workout the better it is for you, researchers today are saying the opposite. According to Timothy Church, M.D. at the Pennington Biomedical Research Center in Baton Rouge, LA, “The majority of…the benefits from exercising are due to the first 30 minutes of exercise” (Reynolds).  In other word, the easier it is for you to stick with it, the better it is for you.

Michael Joyner, M.D. and professor of anesthesiology at the Mayo Clinic in Rochester, Minn., believes that brisk walking is the single best exercise. There have been many studies that indicate that walking has been shown to aid substantially in weight control.  For those who are new to exercise or just want to fit some exercise into their daily routine, walking could be your answer. Please be sure to check out our blog talk radio show with Ed Forteau, who has taken walking to a new dimension and avoided having a leg amputated in the process! LISTEN HERE

For those people who already exercise, however, walking may not hold much excitement.  Stuart Phillips, Ph.D. and professor of kinesiology at McMaster University, talks about the benefits of squatting.  “The squat ‘activates the body’s biggest muscles, those in the buttocks, back and legs. [. . .] It’s a very potent exercise’” (Reynolds).  Weight training in general is good at combating the loss of muscle mass that each of us experiences as we age.  But according to Phillips, if you are relying on endurance training, doing anything for long periods of time such as running or biking, you are still losing muscle. .  Resistance training is also good for weight control.  Despite these benefits, however, there is a lack of evidence that resistance training is an effective, all-purpose exercise approach. So what is the best way to workout?

Let me introduce you to the benefits of H.I.I.T., or high-intensity interval training.  It typically consists of a series of very intense spurts of effort, followed by less intense or no exertion periods. It aids in increasing aerobic capacity, much more so than endurance training. That’s right, much more than long distance running or other endurance training! It also has been shown in research to reduce blood-sugar levels and the risk of diabetes, as well as aid in weight control.

The best thing other than the positive impact is that it takes significantly less time. Most people do not have hours to spend exercising during the week, making this approach perfect for our lifestyle.  According to Martin Gibala, the chairman of the department of kinesiology at McMaster University in Hamilton, Ontario, “there’s no particular reason why H.I.I.T. cannot be adaptable to almost any sport” (Reynolds).  The only criticism of H.I.I.T. is that it builds muscular strength less efficiently than the squat or other resistance training methods. But there are remedies for this. Incorporating hill sprints or stair sprints give you the benefit of a power workout plus interval training.

But, you say, what about upper body strength? Got you covered there too. Another option is an H.I.I.T. weight training circuit for upper and lower body that involves a series of dynamic, body-weighted exercises with limited rest in between. This could be the perfect complement to any H.I.I.T. cardio circuit to reap the full benefits of exercise, with measurable results, again without wasting your time.

The thing to keep in mind is that these types of exercises are supposed to hurt; you will not get the desired results from giving only 60% effort as you may be accustomed to with traditional training. You must give 100% effort in order to push your body and get maximum results.  This is really a no pain, no gain approach 🙂 The upside is a lot less time in the gym and a lot more time to live your life in good health.

Always remember: Eat clean, Commit to be fit, and Live your life wisely!

Dr. J. Renae Norton

For a complete article on “The Single Best Exercise,” see:

http://www.nytimes.com/2011/04/17/magazine/mag-17exercise-t.html?pagewanted=all&_r=1&

News You Can Use-Week of September 29th-October 5th

News You Can Use

“As an Eating Disorder Professional, I know that many of my clients that are in treatment for Anorexia, Bulimia, Bulimarexia, Binge Eating Disorder or Obesity are overwhelmed by all the information in the news about our health. In hopes of relieving some of the stress this can inflict on both my patients and readers, I’ve highlighted some of the weekly health news that was of particular interest to all of us at The Norton Center for Eating Disorders and Obesity. From my eating disorder and obesity treatment center in Cincinnati, here is your weekly news update for the week of September 29tb-October 5th, 2014!”

5 Vices Every Woman Should Have

I’ve lived a lot of my life as a “should-er”…Heck, I even wrote a book advocating these “should’s.” But I’m noticing something as I work with more and more women. These “should’s,” which have a place in our lives, can become rigid and–worse–they can disconnect us from our intuitive instinctual natures. When we become too disciplined with our spiritual and wellness regimes, we end up stuffing the very source of our true power: our feminine intuition. LEARN MORE

 

Threat Grows From Liver Illness Tied To Obesity

Despite major gains in fighting Hepatitis C and other chronic liver conditions, public health officials are now faced with a growing epidemic of liver disease that is tightly linked to the obesity crisis. LEARN MORE

 

Latinas and Eating Disorders

About 10% of Americans struggle with eating disorders. But among Latinos, this disease often goes underreported and undiagnosed. And some evidence suggest that Latinos might be more susceptible. LEARN MORE

 

For Boys With Eating Disorders, Finding Treatment Can Be Hard

Last year, Kathy Noyes began to notice that her 12-year old son, Jonathan, was eating more than usual. She caught him eating late at night. She found empty peanut butter jars and chip and cookie bags stashed around the house. LEARN MORE

 

Should I Refrigerate My Peanut Butter (Or Any Nut Butter)?

Peanut, almond, and cashew butters are not only tasty, they are good source of healthy unsaturated fats. These fats are susceptible to rancidity as a result of oxidation, and that’s why manufacturers recommend refrigeration. LEARN MORE

 

Were there any news articles that you saw this week that really grabbed your attention? Leave a comment with a link. If the article helped you, it will likely help some of my other readers!

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Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED) and the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio. She is the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio.

Eating Disorder Pro Podcast: Eating Disorders Among Female Baby Boomers

Joan-Rivers-br03

 

Yesterday, as a tribute to Joan Rivers, we talked about eating disorders among female baby boomers and how those numbers are rising. If you missed it yesterday you can tune in HERE!

What We Covered:

0:44- Increased Incidents of Eating Disorders among Female Baby Boomers

1:23- Male Eating Disorder Statistics

2:06- Joan Rivers Eating Disorder Background

3:00- The connection of the Biological Level and Psychological Level between Obesity and Eating Disorders

4:00- Why Food Pollution causes Disordered Eating

6:34- Pressures Facing Women 50+

8:37- Body Image Dissatisfaction in midlife has increased

9:55- What role does Obesity play in the rise of Eating Disorders?

11:55- National Eating Disorder Association Statistics

14:45- John Hopkins Mood Disorder Clinic Study

18:47- Most Important Signs of having an Eating Disorder

22:50- What Mental Healthcare and Medical Professionals Need

26:41- Autoimmune Disorders

28:18- Maji & Mongo Books

Links We Discussed

Eating Disorder Survey

Maji and Mongo Book Series

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED) and the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio. She is the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio.

Let’s Connect!
Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2014, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2014, Dr J Renae Norton. http://edpro.wpengine.com’.

Eating Disorder Pro Podcast: Food Pollution and Disordered Eating

 

drjrenaenorton

On this week’s episode of the podcast I spoke with our caller Joe about food pollution and disordered eating. He asked a lot of great questions and we discussed a lot of different topics such as food pollution, GMOs, Organic Foods, disordered eating, and much more! You can tune in HERE.

What We Covered:

2:10- Today’s Caller Joe

3:20- How does Food Pollution relate to clean eating?

5:00- What is Food Pollution?

6:14-What is Disordered Eating?

7:55- How to determine if you’re a disordered eater

11:15- Effects of eating out

14:01- Health risks caused by polluted food

20:25- Why do people buy unsafe food?

24:55- High Fructose Corn Syrup

27:04- How to avoid pollutants

29:05- Organic or Non-GMO?

30:10- Effects of GMOs

32:00- Clean food is medicine for the body

33:55- If you’re avoiding polluted food, does that mean you’re eating clean?

38:55- What are clean foods?

39:30- Costs of eating organic vs. eating non-organic

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED) and the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio. She is the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio.

Let’s Connect!
Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Inquire about booking Dr Norton for a speaking engagement

Read About Dr Norton

View video about Dr Norton

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2014, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2014, Dr J Renae Norton. http://edpro.wpengine.com’.

 

News You Can Use-Week of September 22-28

News You Can Use

“As an Eating Disorder Professional, I know that many of my clients that are in treatment for Anorexia, Bulimia, Bulimarexia, Binge Eating Disorder or Obesity are overwhelmed by all the information in the news about our health. In hopes of relieving some of the stress this can inflict on both my patients and readers, I’ve highlighted some of the weekly health news that was of particular interest to all of us at The Norton Center for Eating Disorders and Obesity. From my eating disorder and obesity treatment center in Cincinnati, here is your weekly news update for the week of September 22nd-28th, 2014!”

 The Lure of Forbidden Food

How hard will your child work for food? LEARN MORE

 

Probiotic Logic vs. Gut Feelings

The label on my bottle of Nature’s Bounty Advanced Probiotic 10 says it contains 10 probiotic strains and 20 billion live cultures in each two-capsule dose. The supplement provides “advanced support for digestive and intestinal health” and “healthy immune function.” LEARN MORE

 

Unexpected Sugar-Spiking Foods

When trying to reduce sugar in your diet, it’s easy to point fingers at the usual suspects: sodas, jellies, desserts. But not all sugars are that obvious, like sugar in ketchup, salad dressing, or pita bread.  LEARN MORE

 

5 Reasons to Befriend Your Local Beekeeper

September is National Honey Month, which means that there’s more of an excuse than ever to find something to spread it on. But to fully appreciate honey, it helps to know about all that honey and honeybees contribute to your daily diet. LEARN MORE

 

11 Surprising Reasons Organic Is Better for You

Ever find yourself eyeing up the organic label, wondering if it’s actually worth it. According to a huge new review study published in the British Journal of Nutrition, it is. LEARN MORE

 

Were there any news articles that you saw this week that really grabbed your attention? Leave a comment with a link. If the article helped you, it will likely help some of my other readers!

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED) and the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio. She is the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio.