Physical activity and moderate eating...

leads to a healthier lifestyle.

The prevalence of physical inactivity in the Philippines is relatively low (World Health Survey, 2003, Global School-based Health Survey, 2007) but overweight and obesity among adults is increasing (7th National Nutrition Survey in PIA Press Release, 2009, August 27). Diseases of the heart remains the number one leading cause of mortality in the country (Department of Health, 2009).

...

Filipinos love to eat.

According to data based on body mass index, few are overweight and obese (2nd National Diabetes Survey, 2002). It would be interesting to look at the body fat. People can be thin but are still considered fat because of the relative amount of body fat the person has compared to his fat-free mass.

My hypotheses are that Filipinos are not getting enough physical activities to reap health benefits and they eat more than what they actually need.

More Filipinos should do yoga. It's a complete system in itself with physical activities (asanas), proper diet and moderate eating (mitahara), and stress management (pranayama and meditation).

Do you need motivation? Exercise psychology says professionals can use all types of gimmicks to increase motivation and adherence but in the end it's all about the person's intrinsic motivation. Yoga says it's all in the mind. We all create our own suffering.

So stop making "arte", lay down your mat and do 108 surya namaskars. (of course, it's more complicated than just telling people to do this). Yoga says people are disconnected to their inner self that they don't realize that they already have within themselves the power to change and do whatever it is they want to do with their lives. I have a hardy personality so most of the time, my solution to things is very simplistic.

Hardy people have these three traits (Gentry & Kosaba, 1979, in Weinberg, 2007, p407):

• a sense of personal control over external events.
• a sense of involvement, commitment and purpose in daily life.
• the flexibility to adapt to unexpected changes by perceiving them sa challenges or opportunities for further growth.

Last Sunday, C said a doctor on tv didn't mention physical activity or exercise as one of the interventions for obese people. The doctor only mentioned dietary modification, medication and surgery. There is a study that says exercise "should not be prescribed for people who are obese (40% or more over ideal body weight), those with severe heart disease, or those with high blood pressure that cannot be controlled by medication." (Buffone, 1984, in Weinberg, 2007). But honestly, how many Filipinos are 40% or more over their ideal weight? I just browsed through the available data (2nd NDS, 2002; 7th NNS in PIA Press Release, 2009). My guess is it's very few.

The general message that most people will be getting from that interview (again, I'm guessing) is that you don't need exercise. Just do liposuction. (I didn't see the interview so this argument is based solely on tsismis).

...

I'm supposed to prepare my lecture for this afternoon on overtraining, burnout and injuries in sports and exercise. I'm cramming already but with this stress I'm experiencing, the motivation to write becomes high. Thus, the motivation to blog is more than the motivation to read.

...

"Exercise may also be contraindicated for people who are severely depressed and for those who have tenuous contact with reality or suicidal tendencies." - Weinberg, 2007, p411.

Too much introspection leads to depression.

...

Going back to physical activity and moderate eating. The solution to all these health problems is simple (again, my simplistic view of things), eat moderately and be active. If you're just going to sit around all day, just have something enough to maintain good health.

The ancient yogis have outlined the formula for perfect health thousands of years ago. People just have to rediscover it.

OM.

Is Ashtanga an aerobic activity?

My mind is not into discussion at the moment so I'll just present the data:

ACSM recommended training recommendations for aerobic exercise:

• Intensity: 50-85% heart rate reserve (HRR) or 60-90% maximum heart rate.
• Duration & Frequency: At least 20 minutes of continuous or intermittent vigorous exercise performed 3x a week, or 30 minutes of moderate intensity exercise performed 5x a week.

HR data of a 32-year old male regular practitioner performing the basic ashtanga program:

• Recommended aerobic training intensity: 120-168 beats per minute (HRR)
• Data recorded using Polar F4 model.
  

• Duration of exercise: 38 minutes 23 seconds
• Time in recommended training intensity: 3 minutes 28 seconds
• Average heart rate: 95 beats per minute
• Maximum heart rate: 123 beats per minute
• Total calories burned: 154 calories
• Calories/minute: 4 cal/min
• MET: 4 METs

The basic ashtanga program performed by subject was as follows:

• Surya namaskar A 5x
• Surya namaskar B 3x
• Padangusthasana-padahasthasana
• Trikonasana A and B
• Parsvakonasana A and B
• Prasarita Padottanasana A, B, C, D
• Parsvottanasana
• Uttitha hasta padangusthasana A, B, C
• Ardha baddha padmottanasana
• Utkatasana
• Virabadharasana A and B
• Paschimatanasana Prep, A, C
• Purvottanasana
• Baby backbend (urdhva dhanurasana prep) 3x, 10 breaths each, resting 5 breaths in between
• Paschimattanasana
• Yogamudrasana
• Padmasana
• Utpluthih

Summary & Points to consider:

• Time in recommended training intensity is less than 10% of the total exercise duration. Thus the performance did not reach and did not maintain minimum intensity to be considered aerobic training.
  
• Total exercise time exceeded the minimum duration per session but intensity did not.
• The performance of asanas is a skill and movement economy can be a factor in the low heart rate record as the subject is a regular practitioner.
  
• The data might not be the same if the same program was performed by a novice practitioner.
• In the previous study, the training intensity in the heart rate monitor was not set because the investigator was only interested in the caloric expenditure of a led vs a mysore practice. (I believe I didn't realize that it has a mute mode and it kept on beeping because the hr wasn't reaching the target zones so I had to set it to a resting hr level.)
• Looking at target heart rate range, the performance of a basic ashtanga program does not seem to provide the minimum stimulus to elicit cardiorespiratory response. (target hr range, 50-85% HRR, was calculated based on age and resting hr of the subject).
• Interestingly, however, that looking at the METs, 4 METs is already considered moderate intensity (recommendation is 3.5-6 METs for moderate intensity). MET was derived based on the cal/min and subject's weight.
  
• Does this mean that ashtanga is an aerobic activity? Based on heart rate, no. But it is an activity which has an intensity high enough to provide health benefits.
  

Tonalin

I went to buy laban at Othaim this morning after pranayama and saw this at the milk and yoghurt section. I thought, "hmnnn... mint and lime flavored laban, let me try this one". When I got home and after the asana practice, I took the mint and lime flavored laban saw the info on Tonalin. It claims to reduce body fat and maintain lean body mass.

Now, only if the Saudi Health Ministry can do something about the prevalence of physical inactivity in the Kingdom. A study conducted at the King Faisal Specialist Hospital and Research Center actually showed that more than 30% of the Saudi population is overweight and obese.

Heart Rate Behavior during Mysore and Led Ashtanga Practice of a 30-year-old Male

I just want to post this and not really into deep scientific mood at the moment so I'll just point out observations based on the above graph:

• For a 30 year old male, the training range recommendation is at 60%-85% of the age-predicted maximum heart rate, which is 114 to 162 beats per minute.
• Both mysore and led classes raise the heart rate above 120 bpm at certain points in the practice.
• In mysore, average HR above 120bpm started from the standing position until backbends.
• In led, average HR above 120bpm started towards the start of the seated 1 sequence.

Thoughts:

• The practice of ashtanga yoga provides a mild stimulus to the cardiorespiratory system to improve cardiorespiratory health.
• Energy required to perform a motor skill decreases as the performance becomes more efficient.
• Once the fitness and skill level of the practitioner improve, the performance of the same asana sequence might not provide the same stimulus as in the beginning.
• According to Patanjali, asanas should be comfortable and steady. The aim is not to increase heart rate to aerobic levels which increases sympathetic response (???) but to promote relaxation and increase parasympathetic response. (I still need to back these up with literature though. Just thoughts at the present).
• Tiwariji mentioned that the shift from Raja Yoga to Hatha Yoga in India (and probably around the world as well) was brought about by the increasing health problems in the population - diabetes, obesity, cardiovascular diseases. There is still a need to use modern scientific methods to validate the many beneficial but still anecdotal claims of yoga in order to solidify its place in the field of modern medicine. Many will only believe if there are concrete evidences of its numerous therapeutic claims.

Yoga: Not Just an Exercise

Depression came to visit again. And what more appropriate time to visit than the moon day? The new moon day to be exact. A number of articles has been written on the different energetic experiences that people go through on moon days. Ashtangis, in practicular, are very much aware of this and thus the observance of moon days as asana rest days.

My belief in the subtle energetic field that governs all things in this world is not really that solid until a couple of days ago. I made this pact with another person two years ago and somehow I felt something odd last Friday night. As I wrote in my journal, "A partnership, be it in the form of marriage, friendship or long time commitment, when sanctified with rituals, leads to the creation of a strong but subtle energetic bond between two people... a bond that is felt even with physical absence and great distance." I felt a corruption in that bond and thus the emotional outburst. I didn't know what was happening, I just felt something was wrong.

The experience was confirmed by the same person the next day. Some will say it's only a coincidence... maybe... maybe not... whatever it was, I felt it when it happened.

I feel way better compared two days ago but I just want to know what science has to say regarding yoga and depression.

You can read the full article from Psychology Today here.

Here's a summary of that article:

Regular practice of hatha yoga reduces stress and anxiety. The Stress Reduction and Relaxation Program (SRRP) developed by Dr. Jon Cabat-Zinn of the University of Massachusetts has been shown to significantly reduce anxiety and depression. This method involves observing one's mental processes.

The practice of pranayama, or yogic breathing exercises, has been found to be very effective in treating depression.

Stephen Cope, author of the book Yoga and the Quest for the True Self, explained that the practice of yogasanas, or yogic postures, improves mood by moving energy into the body and directing it to parts where negative emotions are stored. Regular practice can release these blocked energies and create an experience of well-being. Cope also mentioned that yoga students can also benefit from their relationship with their yoga instructors. The instructor can provide a "container" or a safe place for investigating, expressing and resolving emotional issues.

Yoga combined with traditional psychological treatments for depression has also been found to be more effective in preventing relapse.

Stronger, Faster, Smarter

Exercise does more than build muscles and help prevent heart disease. New science shows that it also boosts brainpower—and may offer hope in the battle against Alzheimer's.

By Mary Carmichael | NEWSWEEK
Mar 26, 2007 Issue

Read the full article here.

My friend Joji blogged about this at Flowyogaqc. I sometimes wish I am as skillful as her when it comes to writing. Guess people always want what they don't have.

Build a Better Salad

• Add more dark green leaves like spinach, romaine lettuce, arugula or chicory (not actually familiar with this one) to get the most folate and beta-carotene.
• Mix it up with light green leaves such as iceberg to tone down the bitter taste of the dark leaves.
• Add fruits and vegetables such as cherry tomatoes, brocolli, red and yellow peppers (the author of the article doesn't recommend the green one), carrrots, sprouts (cooked to avoid risk of salmonella and E.coli).
• Limit corn, artichoke hearts, beets and sun dried tomatoes.
• Avoid large portions of dried fruits like cranberries or raisins (too much sugar)
• Stick with fresh fruits like berries, pears, or orange slices.
• Add about 3 ounces of protein like tofu, beans, or chickpeas.
• Limit nuts, seeds, olives, or avocados to about 1/4 cup. They are healthy source of monounsaturated fats.
• Limit cheese to about 4 dice worth (I like cheese so I probably won't follow this, hehehe) and choose low-fat. You can also mix half of regular and half of its low-fat version, or stick to lower fat varieties such as goat and mozarella cheeses.
• If you want carbs, crush 3-4 crackers or baked chips into your salad. (or perhaps baked croutons?)
• Limit dressing to 1-2 tablespoons.
  

Read the full article here.

Daytime Nap May Boost Memory

Expert says napping may give the brain a chance to reinforce new memories. The thing is you should have absorbed all those new information before you take a nap. If not, napping won't really help that much.

Read the full article here.

Energy Expenditure of Ashtanga Yoga

Subject Profile

• Age: 30
• Sex: Male
• Ethnicity: Asian (Filipino)
• Height: 1.67m
• Weight: 59kg

Body Composition

• BMI: 21 (Normal)
• Waist Circumference: 77cm
• Hip Circumference: 93cm
• W-H Ratio: 0.83 (Low Risk)
• Body Fat%: 13% (Very Good)
• Lean Body Mass: 51.33kg
• Fat Mass: 8kg

Tool

• F4 Polar Heart Rate Monitor
• Primary Series with Sharath Rangaswamy CD

Raw Data (Table & Graph)

Table 1. Heart Rate Data on Mysore

Graph 1. Average cal/min in a Mysore class.

Table 2. Heart Rate Data on Led Class

Graph 2. Average cal/min during Led class

Findings

• Mysore burns an average of 6.02cal/min; Led burns an average of 5.68cal/min.
• Mysore burns more cal/min compard to led.
• Behavior of HR is basically the same for both formats.
• Ashtanga follows the current exercise guidelines in terms of suggested METS during warm up, workout proper and cool down.
• In terms of METS, Mysore is 1 MET higher than Led.
• In Mysore, maximum heart rate was recorded during the first part of the seated sequence, while in led, it was during the 2nd half of the seated seqence.
• Total time for Mysore was 1 hour 43 minutes 21 seconds while Led was 1 hour 11 minutes 30 seconds.
• No comparison between In Zone data as it was not recorded during the Led class.
  

Goji Berries

I was watching this hilarious youtube movie and forwarded the link to M.

I asked her, "What are goji berries, anyway?" And guess what? She eats it regularly. So it made me surf the net for goji berries and found this link.

Made me think actually for Pinoy alternatives for these Westernized anti-oxidants. I was thinking of Noni Juice but then it's not Pinoy. I haven't go enough time to google for that but got this interesting blog about Mangosteen.

Will bookmark it for now as I have to be at the Health Club. Got to work overtime for some extra dosh.

Cheers.

Is Chocolate Bad for the Bones?

If you are an older woman with low body weight and fat, then the oxalic acid in chocolates might be bad for your bones. The positive point is that even though chocolates may lower your bone density, eating a LOT chocolates (on average, more than portion a day, which is equivalent to a cup of cocoa or a bar chocolate --> didn't say which bar though, hehehe... can you have to extra large one? hmnnn) be more energetic and leaner.

The question is, if you don't want to give up that Hershey's bar you're holding right now, what's your alternative plan? EXERCISE.

So to all the chocolate-loving ashtangis out there, you can do your practice 5-6x/week and have a bar of chocolate after. ;-)

Click here to read the full article.

7 Foods to Keep You Young

1. Olive Oil (more reasons to have oil and garlic pasta, hahaha... but not very sattvic)
2. Yoghurt (a favorite breakfast item)
3. Fish (errrr... )
4. Chocolate (I'm thinking Meiji Dark Chocolate... mmmm)
5. Nuts (Is a coconut a nut?)
6. Wine (more reasons to have parties on weekends, hahaha... not in Saudi though)
7. Blueberries (Haven't actually tasted fresh blueberries yet... I wonder if it tastes any different from its canned or bottled relatives?)

Want to know why? Read here.

The Theory of Caloric Restriction

There's a theory that restricting your daily caloric intake can make you live longer.

Read about this in the latest issue of ACE Fitness Matters (p12-13,p16. Volume 14. Issue 1. Jan/Feb 2008). The article stated that most of the studies were conducted using lab rats as subjects and more studies are needed on human subjects.

Come to think of it, the hathapradipika was already suggesting this years ago... one simply needs to practice mitahara... the practice of moderate eating... in order to have a longer and healthier life.

You can read more on caloric restriction here.

Green Tea

Photo credit

Ilker, one of the two English faculty whom I've been teaching yoga to since last semester, gave me this yesterday as a token of appreciation for helping him in his fitness program. I was supposed to have it this morning after pranayama but I didn't have enough time to have tea after the practice.

I found this article on green tea in my inbox this morning. It says that green tea might help people prevent weight gain but will need to drink at least 7 cups of green tea a day. For the yogi who follows a sattvic diet, this might not be very beneficial as green tea has the same amount of caffeine as the black variety has so it may also increase rajas in the body. This is , of course, a personal understanding. Might need to back it up with quotes from the hatha or ayurvedic texts to make it valid.

Study: Eating Slowing Inhibits Appetite

Mindful eating may be getting a boost from science. For more than 30 years, dieters have been told to eat slowly to reduce their intake of food. But until now, there has been no scientific evidence to support the theory.

“It started in about 1972 as a hypothesis that eating slowly would allow the body time for the development of satiety [fullness] and we would eat less,” said Kathleen Melanson, assistant professor of nutrition and food science at the University of Rhode Island. “Since then we’ve heard it everywhere and it has become common knowledge. But no studies had been conducted to prove it.”

In fact, early evidence suggested the opposite to be true. In the 1990s, one study examined the role of small bite sizes and found no effects, while a study of pauses between bites actually showed increased food consumption with more pauses.

But a laboratory study of college-age women over the past year led by Melanson confirmed the long-held belief. The results were reported in October by research intern Ana Andrade at the annual meeting of the North American Association for the Study of Obesity.

Read the full article here. From Inner Idea: Body-Mind-Spirit Review, January 2008.

Asanas: Steady and Comfortable

Photo courtesy of Jasmine Liddington

Haven't updated for a while. I'm still trying to organize my thoughts on how I'd write some of the interesting findings that I've found regarding energy expenditure during ashtanga practice. Thought I'd write an academic paper about it but it would take a little bit more time as I'll need to research for sources to support my statements. It will be a good practice if I will pursue further studies in the future.

Anyway, just a summary of that personal experiment:

• Both Mysore- and led-ashtanga allows one to burn approximately 6cal/min. (up to 2 decimal places, mysore burns an average of 6.25cal/min while led burns an average of 5.68cal/min)
• Suryas burn approximately 4 cal/min, Mysore; 4 cal/min, Led.
• Standing sequence, 7 cal/min, Mysore; 5cal/min, Led.
• Seated from Paschimottanasana prep to Navasana, 9 cal/min, Mysore; 8 cal/min, Led.
• Seated from Bhujapidasana to Setu Bandhasana, 8 cal/min, Mysore; 7cal/min, Led.
• Backbending, 8 cal/min, Mysore; 7cal/min, Led.
• Closing, 3 cal/min, Mysore; 4cal/min Led.
• Savasana, 2 cal/min both.
• Maximum heart rate was achieved in the seated postures.

There have been studies on other asana methods but nothing, I believe, has been done on ashtanga. While the classic texts state that the purpose of asanas is to prepare the body for the deeper practices of yoga, it maybe interesting to know how the heart rate behaves in an ashtanga practice. The calorie counting might be able to support its claims of "purifying" the body (fats being a form of tamasic energy). As I've learned from Tiwariji, we should use modern science to prove that yoga really works.

My thoughts are still disorganized but hopefully will be able to collect my ideas in the next few days and come up with a better entry.

For the mean time, you can read this post from Ashtanga News.

Cheers.

Eating Better in 2008

It feels like an ordinary day here in the desert but what can be better than starting this year's blog with a summary of the WebMD's article on "Eating Better in 2008"? The new dietary recommendation slogan on fruits and vegetables has been updated from "5 a day" to "More Matters". It has been recommended that adults need anywhere from 7-13 servings of produce daily to get all the health benefits of fruits and vegetables.
Here are some ways to achieve this:

• Buy fresh produce that are in season for peak flavor and good value. Although article mentioned that "flash-frozen" or canned fruits or vegetables without salt or heavy syrup can be as good, yogis should prefer the fresh ones because prana-wise, it is superior to the frozen or canned varieties.
• Always keep a stash of frozen vegetables on hand, to toss into soups, salads, stews, and egg dishes or to microwave for an easy side dish. I haven't been a fan of frozen vegetables because they don't really taste good... at least in my experience.
• Splurge on pre-washed, pre-cut fruits and veggies. The article said they are more expensive... true... but they are convenient and can encourage you to eat more. They're not readily available from where I buy my veggies so it doesn't matter for me. Although in Manila, they're readily available in most supermarket so there's no excuse for not following this tip. ;-)
• Experiment with new types of veggies and fruits. The dragon fruit is one new produce that I've learned to love. It goes well with fleshy fruits like papaya and probably with mangoes as well. Bangkok Airways served this on my flight from Bangkok to Koh Samui last July and it was just lovely.
• Vary the texture. Instead of tearing the lettuce leaves in your salad and making tomato and cucumber slices for your salad, why not slicing the leaves thinly and dicing the tomatoe and cucumber, add some refried beans, top it with cheddar cheese and dashes of tabasco sauce for that Mexican salad effect? You can also use grated carrots instead of sticks for your regular salad.
• Choose sweet potatoes over white potatoes for more potassium and beta carotene. Kamote over potatoes? Hmnnn...
• Go easy on sauces. Use fresh or dried herbs, lemon juice or balsamic vinegar instead of your regular creamy sauces. I haven't really been watching my fat intake. Not that I gorge on mayonnaise and drink olive oil or something but my diet is already very simple so I allow myself to indulge in some creamy sauces once in a while.
• Have a vegetarian meal at least once a week. It can be as simple as soup and salad, or a stir-fry meal. This is obviously for my meat-eating friends out there.
• Eat a salad full of fruits and/or veggies each night with dinner. Just go easy on the dressing and high-fat toppings. For me, dinner is as simple as soup or just milk if I had a very heavy lunch.
• Grill fruits and vegetables to make them sweeter and more delicious. Fruits I haven't tried grilling yet but vegetables yes. Really lovely either alone or made into a sandwich.
• Chop, dice, or shred vegetables into muffins, stews, lasagna, meatloaf, and casseroles.
• Use pureed vegetables to thicken soups, stews, gravies, and casseroles. Easiest to use is probably potatoes.
• Decorate plates with edible garnishes, like cucumber twists, red pepper strips, or cantaloupe slices.
• Keep a bowl of fruit on the counter and some cut-up vegetables in the refrigerator for healthy snacks. I like dried ones better for snacks.
• Remember that while 100% fruit juice is a good choice, whole or cut-up fruit has the added benefit of fiber.
• At breakfast, add fruit to yoghurt, pancakes, waffles, or cereal. Say hello to bananas - easy, quick and simple.
• Whip up a smoothie made with fruit and low-fat or nonfat yoghurt for a quick, nourishing snack or meal.
• Freeze grapes and bananas for a refreshing and cool threat. Probably not at this time of the year. It's winter in Saudi.

So that's it. The article also mentioned all the health benefits of eating more fruits and vegetables. Hope everyone makes "adopting a plant-based diet" a part of their 2008 new year's plan.

Cheers!!!

You can read the full article here.

Chocolates, anyone?

Photo Credit

More reasons to eat chocolates... at least the dark variety.

A Japanese study showed that dark chocolates can improve blood flow to the heart, lower blood pressure and reduce a person's risk of diabetes.

The study showed that eating 1.4 ounces of dark chocolates per day for two weeks may improve coronary circulation. Again, 1.4 ounces only!!! That's about 40 grams.

The health benefits of flavonoids won't set in if the overall food intake is high in fats and simple sugars. The sugar and fat content of the dark chocolate should still be within the daily recommended allowance for each individual.

Red wine for flat abs and dark chocolates for good coronary circulation... hmnnn... not bad, aye? ;-)

Read the full article here.