http://stream.publicbroadcasting.net/production/mp3/wamc/local-wamc-935195.mp3
Albany, NY – In today's Academic Minute, Dr. Paul Arciero of Skidmore College discusses how to avoid a holiday bulge at the waist.
Dr. Arciero, who earned a D.P.E. at Springfield College, is chair of health and exercise sciences department.
Dr. Arciero's research interests include the influence of nutritional and physical activity intervention on energy metabolism, body composition, glucose tolerance and cardiovascular disease risk in healthy and diseased populations.
Music: Shakira - Hips Don't Lie
Script:
Nourishing Science for Optimal Health
During the Holiday Season, millions of people ponder how they are going to make it through by "spreading holiday cheer NOT their waistline". Each year becomes more challenging because we are older, food choices are less healthy and physical activity is reduced.
Many well-intentioned health enthusiasts apply the 1st law of thermodynamics to solving weight gain which states that energy is neither created nor destroyed only changed from one form to another. In turn, many health professionals continue to recommend counting the QUANTITY of calories we eat and burn thru physical activity to control body weight. However, exciting new scientific research provides the answer to weight control by considering the 2nd law of thermodynamics. This law takes into account that the human body is a dynamic energy system and in nourishing this dynamic system we must EMPHASIZE the QUALITY of the calories EATEN AND BURNED. Sciences says you should eat 6 small meals per day containing 50% complex, unrefined CHO in the form of whole grains, legumes, fresh fruits & vegetables; 25% healthy proteins from vegetable and animal sources, and 25% healthy fats & oils such as nuts/seeds, and fish oils.
In addition, you should perform four different types of exercise on a weekly basis, including: 5-7 intervals of sprint-type activities lasting 30-60 sec; yoga for flexibility & balance; 60 min or > of endurance exercise such as walking/jogging/running/swimming and cycling; and functional resistance exercises using physioballs, medicine balls and bands for building strength and agility. The good news is SCIENCE provides the solution to NOURISH us and promote optimal health we just have to be fed the right information.