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Dr Uche Odiatu BA, DMD
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Kary Odiatu BEd.
Dr Uche Odiatu BA, DMD & Kary Odiatu BEd. are both NSCA and Can Fit Pro Certified Personal Trainers and celebrated international speakers. Uche is also a life long athlete, a Certified Holistic Lifestyle Coach, a professional member of the American College of Sports Medicine, and a practicing dentist. Kary is a former physical education teacher, Ms Fitness Universe winner, and a certified yoga instructor. These busy parents of three children have motivated and inspired people to take action on their health and fitness dreams and goals on four continents over the past ten years. Uche and Kary breathe new life into their audiences with their unique insights, cutting edge research, and humor. The dynamic duo have been the invited guests on over 230 radio and television shows in Canada, the USA and South America including ABC’s 20/20 and Canada AM. Their latest book is The Miracle of Health: Simple Strategies, Extraordinary Results © 2009 by John Wily and Sons.
www.FitSpeakers.com
 The Miracle of Health: Simple Solutions, Extraordinary Results by Dr. Uche and Kary Odiatu
Hardcover, 256 pages
GOT A HEALTH OR FITNESS QUESTION? ASK THE EXPERTS.
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Dr. Uche and Kary Odiatu's seminars and workshops involve the latest information on: NUTRITION / DIET, FITNESS, ACTIVE LIVING, STRESS REDUCTION, CREATING BALANCE, and MOST IMPORTANTLY, MOTIVATION & INSPIRATION!
EXERCISE: GOOD FOR THE BODY – GOOD FOR THE BRAIN!
March 31, 2010
“Exercise is that good for you. You name just about any health problem, and you’ll find that exercise helps prevent it or cure it. Exercise is the elixir of life.”
~Liz Applegate, Ph.D.
The Cues and Consequences of Accelerated Brain Aging
Many members of the Baby Boom generation are dealing with the consequences of accelerated brain aging with friends and family members, or perhaps you have noticed clues in your own behaviour:
• Losing focus in the middle of a conversation
• Can’t recall a phone number you use everyday
• Unable to remember a person’s name right after meeting them.
• Forget which way to turn on the way home from the grocery store
• A lack of life-force energy
• Trouble with decision making
The Globe and Mail reported in January 2010 that the annual cost of dementia is growing rapidly. Dementia is the number one cause of disability over age 65 and this is only worsening as the large numbers of baby boomers age. Dementia is the medical term describing the slow loss of intellectual function. It encompasses a number of conditions including Alzheimer’s – which is the most common form of dementia. Alzheimer’s is the second most feared diagnosis after cancer. There is no cure – just a handful of medications that may slow the inevitable, progressive decline. According to researchers some of the leading factors promoting Alzheimer’s disease are smoking, poor diet, lack of intellectual stimulation and physical inactivity.
The first recommendation on a recent report commissioned by the Alzheimer Society of Canada is to provide education to promote physical and mental exercise that can delay the onset of dementia. Mark Mattson, of the National Institute on Aging agrees: “Many of the same factors that can reduce our risk for cardiovascular disease and diabetes also reduce the risk for age-related neurodegenerative disorders.” Unfortunately our sedentary society is not even coming close to meeting the minimum requirements for brain health. Only 8% of men and 4% of women actively participate in a complete exercise program, which includes cardiovascular activity, strength training and flexibility.
For years the medical community, the government, and Registered Dietician’s have recognized the importance of nutrition in preventative medicine, but only recently has science and the medical community come to the common agreement that: Exercise is Medicine – a term coined by the American College of Sports Medicine and supported by medical doctors and the American College of Preventative Medicine in a book by the same name with the subtitle: A Clinician’s Guide to Exercise Prescription.
Exercise is Medicine
Exercise is like a miracle drug. It helps to prevent heart disease, stroke, diabetes, obesity, and even some cancers. It will make your bones stronger, improve your blood lipid profile (cholesterol and fats in the blood), increase your strength, and restore your balance. Exercise stimulates new blood vessel growth in your brain, heart, and skeletal muscle, increasing the amount of oxygen and nutrients to these areas. People with the least cognitive decline have three things in common: education, self-efficacy, and exercise.
Specific Benefits for the Dental Team
In 2007, German researchers conducted a human study that tested participants on vocabulary words before and after exercise sessions. The rate of learning increased by 20 percent after exercise. Is that lunch hour walking group starting to sound like a better idea? In 2004 Kramer showed that aerobic exercisers performed better on a test of executive function. This includes the ability to correct errors, react to new situations and plan or make decisions. The Journal of the American Medical Association published results from the Nurse’s Health Study, which showed that women who were the most active had a 20 percent lower chance of being cognitively impaired when tested on general intelligence and memory.
In 2004, researchers at Leeds Metropolitan University in England studied 210 participants who used their company’s gym for aerobics, weight training, or yoga classes during their lunch breaks. The workers demonstrated more productivity and reported they were better able to handle their workloads. They also felt less stress and fatigue in the afternoon. Henry Lodge, the coauthor of Younger Next Year, say that the chemical makeup of your blood will change for most of the day after you exercise. This positive chemical change promotes the regeneration of cells in the body and the brain. Who says that exercise can’t be a gift that keeps on giving? Can you imagine being alert and focussed – having phone numbers at the tip of your fingers? How about being able to recall anyone’s name when you meet them for the second time?
Try a Brain Energizer for Your Next Office Meeting
Quick Clap (sound and motion are stimulating for brain)
-clap once behind head
-clap once behind your back
-clap once in front of your chest
-repeat sequence 10 or more times in a gentle manner
In 2007, researchers at Columbia University showed increased blood flow to a part of the brain responsible for memory, after only three month of regular exercise. The participants also experienced faster reaction times – can you see yourself grabbing that temporary crown as it falls toward the floor? Exercise stimulates growth factor proteins, reports Carl Cottman, director of the Institute for Brain Aging and Dementia at the University of California, Irvine. His team found a direct link between cognitive function and movement. He showed that exercise increases brain-derived neurotrophic factor (BDNF), which is a chemical that helps to build and maintain the neuron connections in the brain. Neuroscientist Arthur Kramer did brain scans before and after six months of exercise intervention with 60 – 72 year old participants. A control group did a stretching routine while the exercise group performed three 1-hour cardio sessions per week. The amazing findings: the exercise group had frontal and temporal brain lobe volume increases!
Brain Fitness Prescription
A good workout for brain health combines aerobic activity with a sport or activity that challenges the brain. We recommend activities like ballroom dancing, aerobic classes with choreography, and figure skating (by the way - there is no age limit on learning to skate). You can also perform moderate to vigorous cardiovascular activity before or after a yoga, ballet, pilates, karate, or rock climbing session. Or combine aerobics with interval circuits of resistance training. More studies are needed to determine the best prescription to provide the ultimate brain benefits. And there is little known about resistance / weight training and brain health – scientists have yet to figure out how to get lab mice to lift weights!
“Exercise is the single most powerful tool you have to optimize your brain function…”
~Dr. John Ratey, MD, Harvard University
References:
Eating Well, Living Well: An Everyday Guide for Optimum Health (McClelland & Stewart 2009) by Richard Beliveau, Ph.D. & Denis Gingras, Ph.D.
In Full Bloom (Best Life Media 2008) by Ilchi Lee and Jessie Jones, Ph.D.
The Miracle of Health (Wiley 2009) by Kary and Uche Odiatu
The Okinawa Program (Three Rivers Press 2001) by B.J. Willcox, M.D., D. C. Willcox, Ph.D., and Makoto Suzuki, M.D.
SPARK: The Revolutionary New Science of Exercise and the Brain (Little, Brown and Company 2008) by John J. Ratey, M.D.
HOW to CHOOSE THE RIGHT GYM in 2010!
December 15, 2009
In today’s world, careers are more demanding and family/social calendars are full. “I wish I could be in two places at one time” is an often-heard lament. Unfortunately, cloning is still unavailable for today’s office manager or real estate agent. Consequently, optimal stamina, vitality, and energy are major assets in today’s work place.
Luckily, there are many facilities that offer a wide variety of options for increasing one’s vim and vigour. The challenge is in choosing the right work-out facility for your lifestyle. We appreciate people who want to train in their own homes; but it would be extremely challenging to duplicate the millions of dollars of equipment that comes with a first class gym. In our workshops and seminars people often ask us where they should train and we advise that they need to consider the following questions when making their choice:
1.) What are your health and fitness goals? Do they include weight loss transformation? How about an inner journey with your workout through Tai Chi? Stephen Covey states in his bestseller, Seven Habits of Highly Successful People, that “beginning any task with the end in mind will ensure success”. Having a clear vision of your new lifestyle and fitness goals will create a strong pull from the future, empowering you to breakthrough old barriers.
2.) Is there a specific activity that you would like to master (eg. Tae-kwon-do, aerobics, swimming, etc.), or are you interested in a general fitness program that includes weight training and cardiovascular training? A multi-purpose facility allows for more variety and less chance of experiencing boring workouts and becoming “stale.”
3.) Will your whole family be using the facility? What are their interests? There is a tremendous bond created when families exercise together. Feel good hormones like endorphins, are released in the body while exercising. Who better to associate these sensations with than your loved ones!
4.) Does the facility offer childcare if needed? It is always a good idea to view the room for space, age appropriate toys and of course properly trained staff.
5.) Where is the facility located – do you need a facility that is close to home or work? Our research has shown that if your facility is more than 12 minutes away it is more likely that you will find reasons not to go.
6.) Is ample free parking available, or is this a cost that you might have to factor in with your membership fee? A few extra dollars a day can quickly add up over a year’s time.
7.) How safe and accessible is the facility? Is the parking lot well lit and close to the gym?
8.) What is the gym’s reputation with regards to customer service? Talking to members or the staff during your introductory visit can be insightful. A friendly, helpful atmosphere makes for a better training environment.
9.) How clean and sanitary are the change room facilities and locker areas? Are there any extras provided, such as: hair dryers, shampoo, soap, and other toiletries. Do you have to pay for towel service, or is it included in your membership?
10.) Are special services available, such as: trainers, massage therapy, physiotherapy, dietician, sauna, etc. Are the fees for these services reasonable? It will be easier to take care of your total well being with some of these services at your disposal.
11.) What equipment does the gym offer – is there a variety of machines, benches, and dumbbells? In our latest book, The Miracle of Health, we stress that the best form of exercise for re-shaping your entire body is weight training.
12.) What is the policy on certain holidays? If you plan on training during holiday times, it is important to ask if the gym will remain open or have limited hours.
13.) If you will be away for an extended amount of time (illness or travel) will the gym freeze your membership and honor this time when you return?
14.) Is there a pro-shop or juice bar where you can buy supplements or healthy snacks after an intense work out?
15.) Is the gym affiliated with other facilities around the world? Affiliated gyms will often give discounts on drop-in fees when you are on the road. It is important to maintain your fitness habits while working or vacationing away from home.
16.) Do you prefer a co-ed facility? Who knows – maybe you will find your soul mate at the gym!
17.) Is there a dress code? If you are a free spirit you may find it challenging to abide by strict club rules.
18.) What are the membership fees? This can vary greatly depending on the services provided and the location. Many clubs offer specials and discounts at different times of the year (eg. after Christmas, in the Fall, Grand openings). Some gyms offer family discounts - ask if the gym offers a free trial period or monthly packages. There is nothing worse than being locked into a full year membership which you never use. Try not to let price dictate your final choice of facility. This is where you will be revitalizing your body and your health. We believe that you should never look for the cheapest deal when it involves your health, purchasing a parachute, or choosing a neurosurgeon!
“Choosing a gym or fitness facility is much like buying a home – you don’t jump at the first one that comes along!” Having a gym that meets most of your needs will help you maintain a more consistent training program. Asking yourself the above questions may save you time and money. Our challenge to you is to choose one that will elevate your fitness experience to a whole new level!
The Secret to Effortless Weight Loss
Exclusive article by Dr Uche Odiatu & Kary Odiatu.
The word “diet” can send shivers up and down the sturdiest spine and thoughts of starvation and sacrifice are overwhelming for even the hardiest of souls. It’s no wonder 95% of people who diet gain back lost weight within two years, plus a few extra pounds for good measure. There are so many fad diets that promise quick results – but at what cost? Peter Sharkey Ph.D., reported in Fitness and Health that dieting without exercise is the most unsuccessful health intervention. Your metabolism will slow down and you will lose some muscle tissue in the process. This is the beginning of the weight loss roller coaster so many people find themselves stuck on.
The key is to incorporate a nutrition and exercise plan that you can maintain forever. Yes, we said forever! Wouldn’t you love to maintain your weight loss after the high school reunion, honeymoon, or Caribbean vacation? If you said “yes”, then it is time to create a new lifestyle. One that will allow you to lose body fat slowly, tone up your muscles gradually, and eventually stabilize at a shape and weight that is perfect for you. Hmmm… doesn’t that sound attractive? If it does, then start implementing some of the following secrets to kick-start your new lifestyle:
• “De-junk” your house. If the high fat snacks and treats are not around, they are less likely to whisper your name during the dangerous time between 7 pm and midnight. We like to call this the “Feeding Frenzy Zone”. You don’t have to give up your favourite treats forever - just have them once in a while, in other people’s homes!
• Do not eat a large meal within three hours of going to bed. The body’s metabolism slows down as night approaches. These extra night time calories will be stored as fat. Also, your body needs to rejuvenate while you sleep. If your stomach is busy digesting food, then your repair systems can’t function optimally. You will wake up feeling tired, and you definitely won’t be hungry for the most important meal of the day - breakfast.
• Eat in a relaxed atmosphere. It takes about 20 minutes for the stomach to signal the brain that it is full. Eating quickly will over-ride the body’s feedback system and you will find yourself unbuttoning your pants after lunch. Eating too much on a regular basis stretches the stomach and you will find yourself needing more food to feel full.
• Focus on the three F’s: Food For Function. Look at the food that you are about to consume. Honestly ask yourself if it will add to your health or subtract from it. The human body is very intuitive, if we listen to it, we may choose to put down that bag of chips a little sooner! Take Eckhart Tolle’s advice from his book The New Earth and practice being conscious or present, especially while you eat.
• Avoid other activities while eating. This concept of “mindful eating” is championed by the famous psychoneuroimmunologist, Dr. Deepak Chopra. According to food researcher Brian Wansink Ph.D., you will eat approximately 25% more food if you eat in front of the TV
• Drink plenty of water. It is nature’s true elixir! It detoxifies, re-hydrates, refuels, and rejuvenates. This is very important if you are losing excess body fat, as toxins are stored in fat cells and will need to be flushed out of your system. Start by adding one extra glass this week. Add another the next week and you will soon notice that your breath is fresher, your body feels less sluggish, and your skin more supple.
• Combine cardiovascular and resistance training. Your workouts will become much more efficient and take less of your valuable time if you mix up your workouts. In other words, you could perform bouts of interval cardiovascular work between your exercise sets. Your workout will fly by and you will achieve heart, lung, and strength benefits all in one session.
• Utilize the power of possibility thinking. The Wright brothers weren’t dreaming of their plane staying on the ground and Columbus wasn’t imagining a flat planet when he set out to prove the earth was round. So, you won’t get lean by obsessing about your fat roll! Focus on what you want, not what you don’t want. Focus on your ideal weight and shape and look for role models who can inspire you.
Start your new lifestyle today with one of the above strategies. Too many changes at once can be overwhelming, which makes the entire process tedious. The biggest consequence of setting impossible standards is disappointment, which most often leads to giving up altogether. Small changes made with a conscious effort can last a lifetime and will increase the quality of your life. You are worth it!
(As with any lifestyle changes, you should obtain your physicians permission before following any new eating or exercise plan.)
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