Ask The Expert!...

Potential for Disease from Bottled Water

As is discussed in the accompanying Technical Report (print report only), there is no active surveillance for waterborne disease from tap water in the United States, nor is there active surveillance of potential disease from bottled water. There are certain "reportable" diseases, such as measles, which are reportable to CDC and state health departments, and for which there is active surveillance. Most diseases caused by organisms that have been found in bottled water, however, are not reportable, and in any event may come from a variety of sources, so the amount of disease from microbiologically contaminated bottled water (or tap water) is unknown. Thus, since no one is conducting active surveillance to determine if waterborne illnesses are occurring, even if waterborne illness from bottled water were relatively common, it would be unlikely that it would be noticed by health officials unless it reached the point of a major outbreak or epidemic.

There are cases of known and scientifically well-documented waterborne infectious disease from bottled water, but most have occurred outside of the United States . However, there clearly is a widespread potential, according to independent experts, for waterborne disease to be spread via bottled water.

Bottled Water and Vulnerable Populations

Many people who are especially vulnerable to infection (such as the infirm elderly, young infants, people living with HIV/AIDS, people on immunosuppressive chemotherapy, transplant patients, etc.) use bottled water as an alternative to tap water out of concern for their safety. Some leading public-health experts, therefore, argue that bottled water should be of higher microbiological quality than most foods. In fact, health-care providers and other professionals often recommend that people who suffer from chronic health problems drink bottled water. Indeed, FDA's guidance for immunocompromised people (posted on the FDA Web site) recommends that people with lowered immunity should "drink only boiled or bottled water. . . ."

Immunocompromised people often are not aware of the need to ensure that they are drinking microbiologically safe water or are vaguely aware of this issue but simply switch to bottled water on the assumption that it is safer than tap water. As discussed previously and in detail in the accompanying Technical Report (print report only), this may not be a safe assumption.

Bottled Water Storage and Growth of Microorganisms

Bottled water often is stored at relatively warm (room) temperatures for extended periods of time, generally with no residual disinfectant contained in it. As noted in the Technical Report (print report only) and shown in Figure 8, several studies have documented that there can be substantial growth of certain bacteria in bottled mineral water during storage, with substantial increases in some cases in the levels of types such as heterotrophic-plate-count-bacteria and Pseudomonas. Studies also have shown that even when there are relatively low levels of bacteria in water when it is bottled, after one week of storage, total bacteria counts can jump by 1,000-fold or more in mineral water.

Submitted by:

Patricia Stuart General Manager
THINK HEALTHY SYSTEMS - A Division of J.D. Young Company
5321 S. Sheridan, Suite 10 – Tulsa, OK. 74145 – (918) 384-0555

Q:  Will Q: Will a low carb diet really help me lose weight?

A:  The answer is yes and no.  While most people on a low carb diet experience weight loss in a short period of time, long term results are difficult to maintain.  Extreme low carb diets may be beneficial for short periods of time, but research suggests that significantly reducing carbohydrate consumption for longer periods of time can be detrimental.  The bottom line is that a well-balanced healthy diet combined with regular exercise is the best lifestyle to adopt. 

2.            Q: Won’t weight training make me too bulky?

A: No - in fact a carefully designed resistance routine will enhance your figure by improving your muscle tone.  Muscle fibers take more energy for your body to maintain and therefore burn more calories, even when you are sitting still, so by combining aerobic activity with resistance training, you get the best of both worlds.  Fat becomes the fuel that your lean muscle tissue uses, therefore, the more lean muscle you have, the more fat you burn!  

3.            Q:   What is the ultimate answer to long term weight loss?

A:   The answer is a lifestyle change.  When you have tried diets before, was your goal to lose the weight or tone up for a little while?  Probably not.  The fact is that those diets failed you.  Diets are inherently set up to provide short term results.  Changing your lifestyle is not a short term proposition.  You know as well as I do that physical activity and a healthy diet is the only way to insure long term success.  Our bodies were not meant to ingest all of the processed foods we eat today.  Our bodies were also not designed to live a sedentary lifestyle.  The change in our lifestyles over the past 50 years is the culprit to our ever expanding waistlines and health problems.  And the truth is that we all know it!  So why do diet books and pills sell so well? Again, you know the answer as well as I do.  Most people look for the easy way out.  If you have faced the truth and are ready to make a change in your life then seek help.  Set up a healthy, sensible diet for yourself and begin an exercise program.  A professional personal trainer can assist with these goals. 

4.            Q:  Do any of the weight loss pills, potions or diet bars actually work as promised?

A:  While low calorie diet bars and certain supplement drinks can be a good way to complement an already healthy diet, they should never be your main source of food.  As for miracle pills, you are smart enough to already know the answer to that one.  Most of us look for easy answers to our problems.  That is what the manufacturers of these products are counting on. You know that there are no shortcuts to success!  How many diets, pills, drinks, bars etc. have you tried?  If you are like many people the answer is embarrassing.  Instead of a quick fix, do what you know is the only thing that truly works.  A healthy diet and regular exercise!  Although the inches may not “melt away” like many products claim, a healthy diet and regular exercise will become a lifestyle.  This leads to looking and feeling your best.

5.            Q:  What type of exercises should I be doing?

A:  The answer to that question depends upon you.  Everyone is different and therefore there isn’t one answer.  However, an exercise program that includes both aerobic and resistance training is optimal.  It is also beneficial to set goals and track your progress.  Most of all, it should be enjoyable and include a variety of activities.  Consult your physician and a fitness professional for more specific advice.   

6.            Q:  I just don’t have the time to exercise regularly.  Is there another alternative?

A:  Any type of physical activity that raises your heart rate for 20 minutes or more will help.  Consider parking further away from the building when you park your car, take the stairs instead of the elevator, or instead of sitting on the couch when you watch television, walk in place.  Consider time blocking exercise into your schedule, just like you would any other appointment.  If you miss an appointment with yourself, don’t beat yourself up over it, just reschedule and get back on track.   Remember, 45 minutes, three days per week of vigorous exercise will move you toward your fitness goals. 

7.            Q:  When and why do I need a personal trainer?

A:   We all know that we should exercise.  Sometimes we just don’t know what to do or how to do it.  A great personal trainer teaches, inspires and motivates their clients in every session.  By setting personal goals with your trainer and having someone to hold you accountable, you will more quickly achieve the results you are looking for.  With our hectic schedules today, finding reasons to miss your workout can be easy.  Shouldn’t time for yourself, just 45 minutes, three days per week, be a priority?  Your time with your personal trainer can be the most rejuvenating, energizing and rewarding appointment of your entire week.  Not only will you feel and look better physically, but the simple act of honoring your commitment to yourself to take steps for change will improve your self-image.  

8.            Q:  I have a healthy diet.  Isn’t that enough?

A:  While a healthy diet is an important part of reaching your physical goals, proper exercise is just as important.  Remember, most of us lead fairly sedentary lives.  We sit in front of the computer or television way too much.  All of the time saving devices that we have today also reduce our level of physical activity.  Whether your goal is to lose body fat, fit into your clothes better or to run the Boston Marathon, a challenging exercise program with defined goals will get you there quicker.

9.            Q:  Why can’t I just exercise at home as opposed to a gym?

A:  There is some tremendous equipment that can be purchased for home use.  The main thing to consider when deciding between home equipment and a membership at a club is what will keep you motivated.  Many times it is difficult for people to break away and get serious when they have equipment in their home.  Frankly, there are too many distractions.  Consider what will work best for you, because nobody needs a $500 clothes hanger in the form of a treadmill.

10.          Q:   What type of results should I expect to notice once I begin an exercise program?

A:   That depends on a number of factors.  First of all, you should always set a goal for yourself.  The goal should specific and measurable.  For example, if you want to tone up then your goal should be to lose body fat percentage.  Now this may seem obvious, but if you only use your home scale to measure your progress, you are using the wrong tool for the job.  Why?  Because once you begin an exercise program that includes resistance training, you will add lean muscle.  Lean muscle weighs more than fat and therefore although you may be making tremendous progress, if you only use your scale, you may become discouraged because your body weight has not changed much.  Your clothes will fit better, you will feel better, but the perception is that unless you lose weight, it is just not working.  The truth is there are many ways to track your progress.  Consult the help of a
fitness expert in your area to help you set some well defined goals and track your progress.  Once you know the truth and realize that you are making progress toward your goals, it is easier to stick to a healthy lifestyle.

1.     Overuse Injuries. 

Running does a great job of building the muscles in the back of the leg and leaving the front (quadriceps and shins) much weaker often leading to runner’s knee and shin splints.  Effective cross-training can help prevent imbalances and injuries.

2.     Increase Aerobic capacity. 

Proper circuit training can tremendously benefit cardiovascular fitness level. The better your cardio level is the less huffing and puffing when running.  Everyone can relate to this

3.     Schedule Flexibility

Allows your training to continue when you travel, and during inclement weather if you’re comfortable with several fitness disciplines then doing something different is more likely to happen during a schedule crunch or when time is short.

4.     Recovery

Most everyone knows you need adequate rest and recovery time.  Less rest time is needed when alternating between different activities. A good example of this would be running Mon, Wed, and Fri. then strength training on Tues. and Thurs. Then use Sat. and Sun. as rest days.

5.     More Power

Increasing upper body strength can help propel a more powerful stride and enhance sprinting.

6.     Lower Body Fat Percentage

The lighter and leaner you are the faster you can run!  Doing a variety of activities is the most effective way to get leaner!

Childhood obesity has become an epidemic in our society.   Approximately, one in four children can be classified as overweight.  If you question this statistic look around next time you’re in a public place with lots of children.

 So why are our kids getting fatter?  The explanation is simple.  Kids are consuming many more calories than they burn day after day after day.  Countless hours are logged playing video games, watching T.V. and surfing the internet.  This sedentary lifestyle at such an early age is a cause for concern.  This extra body fat puts our children at risk for several serious health conditions.  Most prevalent is diabetes.  According to the American Diabetes Association there has been a significant rise in type 2 diabetes among children. The primary cause of the rise is sedentary lifestyle and poor diet.  This unhealthy lifestyle at such an early age is usually a precursor to following the same pattern throughout adulthood.

             There are some easy things that you as a parent can do to counteract the obesity developing in your children.

  Prepare a quality breakfast every morning.  Breakfast should consist of low fat, high in complex carbohydrates and lean protein.   Some good examples of this are an egg white omelet, oatmeal, or a fruit smoothie.  Most kids love fruit smoothies and they are easy to prepare.  Eating breakfast offers several positive benefits including giving your body fuel for the day.  This can increase alertness and energy levels.  Breakfast also helps speed up metabolism and helps prevent overeating at lunch time. 

 Lose the soda! Drink more WATER!   Most kids don’t get anywhere close to enough water in a day.  A good rule of thumb is fifty five ounces for every 100lbs of body weight.  Soda has calories yet no nutritional value.  Beware of fruit juice!  Lots of juices have additives and don’t contain much or any actual fruit juice.  Choose juices with 100% natural juice with no additives.

Let them snack the right way.  Kids love to snack, so let them, but remember keep it healthy.  Give them fruits, nuts, whole grain cereal or bread, and low fat milk or cheeses. 

A clean plate is not a happy plate! Most parents use the rule that you must clean your plate or make a “happy” plate.  Your kids will be happier if you let them stop eating when they are full.  Eating beyond being full is overeating and develops a bad habit that carries into adulthood.  Many adults have this habit of if it’s in front of me I need to finish it.  Don’t teach your kids this bad habit. 

Limit the amount of time your kids spend watching t.v. or surfing and chatting on the internet and encourage your kids to play outside.  As a family do some activities like hiking, swimming, and biking.  It is important to remember your kids will copy you.  If you eat healthy they will probably want to also.

Email me at Aaronhenson@fitnesstogether.com I would be glad to answer any fitness questions.

DIET- The Four Letter Word

Diet can best be defined as the usual food and drink by a human or animal. This means that everyone has a diet some are healthier than others.  With all the infomercials and fad diets we are subjected to on a daily basis our society has created a negative connotation when the word diet is used.   The mention of the word makes some people cringe and think of painstakingly restricting calories, cutting carbs, lowering fat intake or maybe even no fat at all.   When diet is concerned it is best to apply the age old adage any thing that sounds to good to be true probably is.  Sure, everyone knows someone who lost 25lbs in two months by restricting carbohydrates, a liquid diet etc etc.  As for the person that lost 25lbs in two months there are several things to consider.  The average person can expect to lose about 1-2 lbs of body fat per week without losing lean body mass.  Lets say the person lost 2lbs of fat per week which is more the exception than the norm.  This translates to 8 lbs of fat loss in 2 months however we still have 17lbs to account for.  The remaining weight was lost from a combination of water reduction and losing muscle.  Many may argue, “we’ll the eight pounds of fat loss is still excellent!” The problem is this method causes you to be susceptible to gain the weight back.  The reduction of water weight we will gain back through hydration.  The bigger is with the muscle loss one pound of muscle burns approximately 70 calories a day.  In this example if 12lbs of muscle was lost that means metabolism will slow down by 840 calories a day!  The likelihood of gaining the weight back is very high.  Now think back to the friend or coworker you know that lost the weight quickly and chances are the same thing happened to them.  The best approach is making a lifestyle change.  Results won’t come as quickly but they odds of the results changing are much higher.  Making a small change every week and making that change a habit is great plan.  Start simple for example one 8oz serving of coke contains 100 empty calories with no nutritional value.  If you must have your caffeine switch to diet instead.  Another good switch would be to switch to a grilled chicken sandwich instead of a cheeseburger when dining out this can trim 60 calories and 7 grams of fat.  Water has many benefits and should be a constant in every diet.  A good guide for water would be to consume a minimum of your body weight times 55% in ounces daily (200lbs 110 oz). These are just a few tips to start a healthy diet.  A good read on the topic is Eating For Life by Bill Phillips.  When sifting through media onslaught of diets and options remember to apply the adage If it sounds to good to be true it probably is.

Do you have ABSession? 

Our modern society has an obsession with the cosmetic appearance of the rectus Abdominus.  Commonly referred to as abs, everyone wants to look great at the lake or pool displaying their “six pack” like a badge of honor! Any gym or health club you visit, the chance of spotting absession is good.  People spending countless hours cranking out situps, crunches and other abdomen stimulating exercises in hopes of gaining the elusive six-pack abs.  The problem with this approach is that our bodies don’t allow us to spot reduce body fat from a particular area.  The best analogy for this concept is to compare body fat to fallen snow on the ground (considering local temperatures this may be tough to visualize) everyone knows that snow melts quicker in sunnier areas than in the shade.  Men typically store most of their fat in their abdomen while women typically in the gluteus maximuss and thighs.  Consider the respective areas to be in the shade.  The fat will melt but is generally the last spot to do so.  Back to ABSession!! The best course of action to take to build a stomach to make your neighbors covet is through overall body fat reduction.  Three equally important factors to remember are diet, cardio, resistance training.  The goal is to burn more calories than we consume.  Cardio should be performed at a minimum of 60% of your maximum heart rate point were energy comes from fat stores. (220-age= max heart rate X .60= Training heart rate)  Most gyms have cardio equipment that measures heart rate and a program for fat burning that are very user friendly.  In resistance training focus on compound exercises like presses, squats, and pull downs these use several muscle groups and burn lots of calories.  If you’re unsure about proper diet, or how to perform exercises the internet is a valuable tool to learn more.  Pick up a book from a local bookstore or find a personal trainer or fitness coach for some hands on education and training.