http://www.exercisedvds.com The best exercise dvds and more... Thu, 23 Feb 2012 03:18:08 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 http://www.exercisedvds.com/blog/casein-vs-whey-protein/ http://www.exercisedvds.com/blog/casein-vs-whey-protein/#comments Thu, 23 Feb 2012 03:18:08 +0000 Katalin http://www.chicagonow.com/katalin-fitness-health-driven/?p=792 Here are the basics:

1. Both casein and whey are proteins.
2. Protein in simplest terms are numerous amino acids linked together in the body.
3. Amino acids are critical in protein synthesis (the process our cells goes through to build protein).
4. Our muscle growth is dependent on the balance between the amount of protein synthesis and its breakdown.
5. You need a sufficient amount of protein to add muscle to your body.

How does protein build muscle? The gain in muscle mass that everyone likes to see as a result of their weight training workouts can promote synthesis of new muscle only if the synthesis is greater than the breakdown of muscle post workout. In very simple terms:  you don’t want to break down the muscle without replenishing it with sufficient protein (and rest). So what is the difference between casein and whey protein? The major difference between casein and whey protein is how long it takes for the proteins to break down into amino acids, then be absorbed into the blood stream, and ultimately how it affects protein synthesis and protein breakdown.

• Casein is considered a “slow” protein.
• When you consume casein it will take a person’s body three to four hours to reach its peak synthesis.
• Whey protein reaches peak synthesis in 40 minutes (about 5 times faster than Casein protein).

So which is better? Casein should be consumed because it dramatically slows the rate of protein breakdown in the body, and as mentioned above, in order to gain muscle mass you need to make sure that protein breakdown does not pass protein synthesis.  All of that being said, it is important to actually consume both.  But please do not consume most of your protein in the synthentic form.  Real food is still better. Warning:  A word of caution though, it is not possible to take the two type of proteins together because their interaction causes coagulation and that slows the digestion and absorption of both.  written by Christy Gheselli (POW MMA intern ad UIC Senior) and Katalin Ogren]]> http://www.exercisedvds.com/blog/casein-vs-whey-protein/feed/ 0 http://www.exercisedvds.com/blog/5-vegetables-to-help-with-weight-loss/ http://www.exercisedvds.com/blog/5-vegetables-to-help-with-weight-loss/#comments Tue, 21 Feb 2012 02:58:38 +0000 Katalin http://www.chicagonow.com/katalin-fitness-health-driven/?p=785 Swiss Chard – this is such a common vegetable in the Mediterranean.  You can’t go wrong with it since there are only 7 calories in one serving. Easy recipe:  Sauté the chard in olive oil.  I love using the Himalayan pink sea salt to season it.  Then take a can if white beans or butter beans, drain and then heat them up with a little minced garlic and a tablespoon of smart butter.  Mix the two together 2.  Watercress – it’s a great replacement to head lettuce.  Use it for salads, it only has only 4 calories in one serving. Easy recipe:  Chop watercress, slice ½ avocado, dice 1 tbl onion, 2 diced figs and chop 5 walnuts.  Season with celery salt and then drip a high quality vinegar and olive oil.  You can always add tuna to boost up the protein. 3.  Mustard Greens – if you are tired of garlic and olive oil spinach as a side dish try these protein enriched vegetable.  There are only 21 calories in a cup and 3 grams of protein. Easy recipe:  Steam mustard greens just enough to soften.  In a separate pan heat up sesame oil and garlic.  Toss the greens into the hot pan and salt to taste . Keep mixing it so avoid the greens from wilting completely so there is a little crunch in the them. 4.  Cabbage – this veggie is considered to have a lot of medicinal benefits.  It has actually been written up as helpful in preventing prostate cancer. Easy recipe: I actually had this at a restaurant this summer.  Try shredding cabbage with carrots and beets and make a slaw with it.  You can use a little mayo type cream or a veganaise.  Of course go ahead and salt and pepper it.  It tastes much better served cold and not at room temperature. 5.  Asparagus- I was surprised when I was double-checking the nutritional facts on asparagus.  Can you believe that there are 5 grams of protein in 1 cup of asparagus.  It is only 32 calories. Easy recipe:  I am going to recommend beef and asparagus in a olive oil and basic seasonings.  I really love grilled asparagus and steak fajitas with actually nothing else.  That is my suggestion.]]> http://www.exercisedvds.com/blog/5-vegetables-to-help-with-weight-loss/feed/ 0 http://www.exercisedvds.com/blog/is-it-dangerous-to-eat-too-much-seafood-my-4-top-picks/ http://www.exercisedvds.com/blog/is-it-dangerous-to-eat-too-much-seafood-my-4-top-picks/#comments Thu, 16 Feb 2012 14:33:39 +0000 Katalin http://www.chicagonow.com/katalin-fitness-health-driven/?p=782 Here are my top picks: Pacific Sardines that are wild caught are probably the most affordable and healthiest of the seafood options.  They are super high in omega-3s while being high in vitamin D. Albacore Tuna is the best of the tunas.  It is suggested by the blueocean.org that it is marked on the label with MSC (Marine Stewardship Council).  This indicates it was caught on a troll or pole. Mussels that are farmed are very healthy.  They have a lot of omega-3s and one serving has almost half of the suggest daily iron. Rainbow Trout that is farmed is ideal.  Most stores actually sell rainbow trout and not lake trout.  SInce they are farmed they are protected from contaminants.    ]]> http://www.exercisedvds.com/blog/is-it-dangerous-to-eat-too-much-seafood-my-4-top-picks/feed/ 0 http://www.exercisedvds.com/blog/is-it-worth-it-to-know-your-body-fat/ http://www.exercisedvds.com/blog/is-it-worth-it-to-know-your-body-fat/#comments Wed, 15 Feb 2012 14:42:53 +0000 Katalin http://www.chicagonow.com/katalin-fitness-health-driven/?p=778 Click Here for a BMI Calculator Click Here to see how to measure your body. Click Here to see products to purchase to measure body fat.            ]]> http://www.exercisedvds.com/blog/is-it-worth-it-to-know-your-body-fat/feed/ 0 http://www.exercisedvds.com/blog/southpaw-fighters-10-tips-from-manny-pacquiao/ http://www.exercisedvds.com/blog/southpaw-fighters-10-tips-from-manny-pacquiao/#comments Tue, 14 Feb 2012 03:43:26 +0000 Katalin http://www.chicagonow.com/pow-mixed-martial-arts/?p=883 http://www.exercisedvds.com/blog/southpaw-fighters-10-tips-from-manny-pacquiao/feed/ 0 http://www.exercisedvds.com/blog/easiest-way-to-prevent-shin-splints/ http://www.exercisedvds.com/blog/easiest-way-to-prevent-shin-splints/#comments Mon, 13 Feb 2012 20:26:17 +0000 Katalin http://www.chicagonow.com/katalin-fitness-health-driven/?p=775 ]]> http://www.exercisedvds.com/blog/easiest-way-to-prevent-shin-splints/feed/ 0 http://www.exercisedvds.com/blog/jump-rope-training-for-february%e2%80%99s-heart-healthy-month/ http://www.exercisedvds.com/blog/jump-rope-training-for-february%e2%80%99s-heart-healthy-month/#comments Fri, 10 Feb 2012 18:50:10 +0000 Katalin http://www.chicagonow.com/katalin-fitness-health-driven/?p=767 David Fisher, the Rope Warrior ( I also buy all my ropes through him) was a member and began taking my class.  I found this funny, because he was a professional jump roper, but he loved doing straight out jump rope endurance training, instead of simply practicing his tricks.  Through this class we became friends.  He taught me tricks and how to manipulate footwork patterns to create more style when jumping rope. I have used jump rope training to stay in shape personally and most importantly I take it with me when I travel.  My favorite times jumping rope have been poolside in Mexico and on the hotel balconies of Italy. Here is a quick home or vacation workout you can do with a jump rope to stay in shape.  I also give you instructional tips on how to jump rope and change up your footwork pattern.  Tips are layered into each round.  Keep in mind, this is a short  routine about 13 minutes long.  You can repeat this workout to burn more calories.  I have also listed a few places you can go to do jump rope workout classes. ROPE BURN - OYM at  1101 W Monroe , 312-733-9330, Weds at 6pm, Fridays at 12pm Cardio Rope Interval Training- POW! 950 W Washington, 312-829-7699/ Fridays 5:00pm]]> http://www.exercisedvds.com/blog/jump-rope-training-for-february%e2%80%99s-heart-healthy-month/feed/ 0 http://www.exercisedvds.com/blog/do-you-know-why-some-eggs-are-brown/ http://www.exercisedvds.com/blog/do-you-know-why-some-eggs-are-brown/#comments Wed, 08 Feb 2012 14:14:38 +0000 Katalin http://www.chicagonow.com/katalin-fitness-health-driven/?p=764 http://www.exercisedvds.com/blog/do-you-know-why-some-eggs-are-brown/feed/ 0 http://www.exercisedvds.com/blog/5-reasons-to-eat-bison-the-new-healthy-red-meat/ http://www.exercisedvds.com/blog/5-reasons-to-eat-bison-the-new-healthy-red-meat/#comments Mon, 06 Feb 2012 21:11:51 +0000 Katalin http://www.chicagonow.com/katalin-fitness-health-driven/?p=759

It is taster than beef and richer in flavor.

It is simply healthier than regular cow beef.   It is lower in saturated fat than regular cow beef.

Bison is a great source of nutrients, it has the basics: zinc, niacin, iron, vitamin B6 and selenium.  A quick review of some important things these nutrients do:

Selenium – helps prevent cellular damage from free radical. Zinc- does a lot- helps immune system, hair and skin health and overall cell function Niacin helps convert food into energy for the body – all at the cellular level Iron- carries oxygen through the body B6- tons of value of for physical and even mental health. 4.  Bison cattle are not handled like cows.  They are mostly living in a freer environment compared to cow/cattle.  Although there are many cattle            farms that treat the cows humanly, bison seem to be cared for like the elite class of the farm. 5.  Bison is one of the leanest meats and still has a lot of protein.  But it is the amount of protein you get in bison meat, without the saturated fat               that makes this a great alternative to regular beef. Do you want to try some? 1.      To order online give Allenbrothers.com a try.  Phone 800-852-2205 They sell 4 ribeyes for $139.95 and 16- 6oz burger patties for $99.99. Then for local businesses you can go to : 2.     Whole Foods who is selling it at $9.95 a lb for ground and $21.95 for steaks. 3.     The Amish Health Food ( 773-278-1717) store on 1023 N Western is seeling ground boson for $11.23 a pound    ]]> http://www.exercisedvds.com/blog/5-reasons-to-eat-bison-the-new-healthy-red-meat/feed/ 0 http://www.exercisedvds.com/blog/are-5-finger-shoes-really-better-than-running-shoes/ http://www.exercisedvds.com/blog/are-5-finger-shoes-really-better-than-running-shoes/#comments Fri, 03 Feb 2012 15:00:13 +0000 Katalin http://www.chicagonow.com/katalin-fitness-health-driven/?p=740 Aquaman costume has had growing double-digit sales since early 2010 when the shoe became a trend. Before this shoe started selling out at $80 a pair, the barefoot movement happened.  In fact, I can remember presenting at an ECA fitness conference in 2006 when a couple people were lecturing on the benefits of barefoot training.  As a martial artist who trained 3/4 of my years barefoot while kicking, jumping and running sprints, I thought the buzz was ridiculous. Although I felt that barefoot training was fine for some, I hardly thought it was the most innovative theory or relevant training adaptation. Now, I have mentioned the 5-finger shoe alongside barefoot training.  Yes, I realize they are two different things.  But the question I want to answer is : Is it better to run barefoot or in a 5-finger shoe than our running shoe? Are these less supportive options really better for your feet and body? ACE Exercise Physiologist Pete McCall also contemplated this question and decided to do a study of runners in running shoes, 5-finger shoes and barefoot.  First, you have to ask how is ‘better’ being evaluated.  The ACE study essentially looked at injury potential.  Runners do something called heel striking.  As they make contact with the pavement, their heel strikes with a specific force.  Those with a harder heel strike are more likely to generally develop chronic injuries.  This was one very important observation that was recorded on all subjects (they used 3-D motion analysis). The results were fairly predictable.  About 50% of the subjects that used the barefoot or 5-finger shoes changed their gate from a heel strike pattern to a forefoot pattern.  A forefoot pattern is when the area around the ball of the foot hits the pavement first.  This is a healthier stride when you do not have the protection and cushion offered in a running shoe to protect your lower limb.   The other 50% simply followed their natural stride, which included heel striking.  The ACE research team concluded without changing the place of impact on the foot, it is likely chronic injuries of the foot, possibly shin, knee and hip will develop. So the recommendation is if you are going to toss the running shoes for the latest color 5-finger shoe or save the $80 all together, you may want to first train your body to change the way you run.  Practice running with the ball of your foot contacting the ground first.  Keep in mind, this type of change is not as simple as changing your hair.  It requires a lot of mental focus and training.  If you are going to give it a try, be aware of more than the forefoot strike, but also breathing properly, using your arms and taking a consistent stride that allows you to land squarely and properly on the ball of your foot.]]> http://www.exercisedvds.com/blog/are-5-finger-shoes-really-better-than-running-shoes/feed/ 0