How to Fight Muscle Loss Due to Aging

September 18th, 2018 by Debbie Martilotta

Sarcopenia, also known as muscle loss, is a common condition that affects 10% of adults who are over 50 years old.

While it can decrease life expectancy and quality of life, there are actions you can take to prevent and even reverse the condition.

Although some of the causes of sarcopenia are a natural consequence of aging, others are preventable. In fact, a healthy diet and regular exercise can reverse sarcopenia, increasing lifespan and quality of life.

What Is Sarcopenia?
Sarcopenia literally means “lack of flesh.” It’s a condition of age-associated muscle degeneration that becomes more common in people over the age of 50. After middle age, adults lose 3% of their muscle strength every year, on average. This limits their ability to perform many routine activities. Unfortunately, sarcopenia also shortens life expectancy in those it affects, compared to individuals with normal muscle strength.

Sarcopenia is caused by an imbalance between signals for muscle cell growth and signals for teardown. Cell growth processes are called “anabolism,” and cell teardown processes are called “catabolism”. For example, growth hormones act with protein-destroying enzymes to keep muscle steady through a cycle of growth, stress or injury, destruction and then healing. This cycle is always occurring, and when things are in balance, muscle keeps its strength over time.

However, during aging, the body becomes resistant to the normal growth signals, tipping the balance toward catabolism and muscle loss. Although aging is the most common cause of sarcopenia, other factors can also trigger an imbalance between muscle anabolism and catabolism.

Four Factors That Accelerate Muscle Loss

  • Immobility, Including a Sedentary Lifestyle
  • Unbalanced Diet
  • Inflammation
  • Severe Stress

Exercise Can Reverse Sarcopenia
The strongest way to fight sarcopenia is to keep your muscles active. Combinations of aerobic exercise, resistance training, and balance training can prevent and even reverse muscle loss. At least two to four exercise sessions weekly may be required to achieve these benefits.

All types of exercise are beneficial, but some more than others.

1. Resistance Training
Resistance training includes weightlifting, pulling against resistance bands or moving part of the body against gravity. When you perform resistance exercise, the tension on your muscle fibers results in growth signals that lead to increased strength. Resistance exercise also increases the actions of growth-promoting hormones. These signals combine to cause muscle cells to grow and repair themselves, both by making new proteins and by turning on special muscle stem cells called “satellite cells,” which reinforce existing muscle.

Thanks to this process, resistance exercise is the most direct way to
increase muscle mass and prevent its loss.

2. Fitness Training
Sustained exercise that raises your heart rate, including aerobic exercise and endurance training, can also control sarcopenia. Most studies of aerobic exercise for the treatment or prevention of sarcopenia have also included resistance and flexibility training as part of a combination exercise program.

3. Walking
Walking can also prevent and even reverse sarcopenia, and it’s an activity most people can do for free, anywhere they live.

SUMMARY:
Exercise is the most effective way to reverse sarcopenia. Resistance (Strength) training is best to increase muscle mass and strength. However, combination exercise programs and walking also fight sarcopenia. At DBM, we suggest staying fit at every age and not allowing sarcopenia to set in. But, it is never too late to get started with your strength training, especially under the guidance of certified personal trainer Debbie Martilotta.

In part by Matthew Thorpe, MD, PhD 


Seafood Paella with Cauliflower Rice & Sofrito

September 18th, 2018 by Debbie Martilotta

Ingredients

  • 2 tablespoons macadamia nut oil
  • 1 large yellow bell pepper, about 2 cups, medium dice
  • 1 large yellow onion, about 2 cups, medium dice
  • 2 tablespoons fresh garlic, minced
  • 1/2 cup tomatoes, diced
  • 1 tablespoon smoked paprika
  • 1 teaspoon coriander
  • 1 teaspoon ancho chile
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 1 tablespoon saffron
  • 1 large head cauliflower, about 4 cups, grated
  • 1/2 cup peas
  • 1 lb large shrimp, peeled & deveined
  • 1 lb large scallops
  • 1 1/2 lb salmon filet cut into 1-2″ cubes
  • 1/2 lb mussels
  • 1 bunch cilantro (about 1 cup, chopped)
  • 1 bunch green onions (about 1 cup, chopped)
  • 2 lemons cut into quarters
  • 2 limes cut into quarters

Directions

Step 1: Heat a large sauté pan or paella pan on high heat. Add the oil, yellow bell pepper, and yellow onion and allow to cook until golden and tender.
Step 2: Add garlic to the pan, stir, and cook 2-3 minutes.
Step 3: Add diced tomatoes and cook another 2-3 minutes. While this is cooking, add in smoked paprika, coriander, ancho chile, cumin, turmeric, and saffron.
Stir and allow spices to toast briefly for 2 minutes. Quickly stir in ¼ cup water. This will create your Sofrito.
Step 4: Add grated cauliflower to pan and stir. Allow to cook about 3 minutes. Add in peas and stir. Turn the heat down to medium.
Step 5: Evenly spread the shrimp, scallops, salmon, and mussels on top of the cauliflower and Sofrito. Cover with a lid and allow to cook about 5 minutes. Be sure shrimp is cooked through and is pink.
Step 6: Garnish the top with chopped cilantro and green onions. Serve with lemon and lime wedges on the side.

Serves: 8, ready in: 30 minutes
Nutritional Analysis per serving: calories 325, carbs 17g, fat 14g, protein 44g, sodium 204mg, sugar 4g

by MARK HYMAN, MD


Vietnamese “Noodle” Salad with Grilled Steak, Peaches, & Herbs

August 22nd, 2018 by Debbie Martilotta

Ingredients:

  • 1 1/2 lbs flank steak
  • sea salt and black pepper
  • 3 peaches or nectarines, sliced into wedges

Dressing

  • Juice of 2 limes
  • ¼ cup fish sauce
  • ⅓ cup apple juice
  • 1 jalapeno pepper, minced
  • 1 teaspoon minced fresh ginger
  • 3 cloves garlic, minced ½ cup minced fresh cilantro leaves

Salad

  • 6 cups crunchy lettuce (like romaine), chopped
  • 3 cucumbers, spun into noodles
  • 1 cup chopped fresh mint leaves
  • 1 cup chopped fresh basil leaves
  • 3 scallions, chopped
  • ⅔ cup chopped cashews

Directions:
1: Bring your steak to room temperature, season both sides with salt and pepper.
2: Heat your grill to medium-high heat.
3: Grill steak to medium-rare, about 10 min on one side then 2 min on the other.
4: Transfer steak to a cutting board and allow to rest for 10 minutes.
5: Grill peaches for about 2 minutes each side, watching carefully so they don’t burn. Transfer peaches to a plate.
6: While the steak is cooking, make your dressing by combining the lime juice, fish sauce, apple juice, jalapeño pepper, ginger, garlic, and cilantro in a bowl.
7: Slice the cooked steak thinly against the grain and place it in the dressing. Allow to sit in dressing for at least 20 minutes.
8: On a platter, place the chopped lettuce down as your first layer, then top with the cucumbers, steak, peaches, the fresh mint and basil, scallions, and finally with the chopped cashews.
9: Right before serving, top the salad with remaining dressing.

Diana Rodgers at Sustainable Dish, Licensed Registered Dietitian Nutritionist,
organic farmer, and blogger on all
things sustainable.


Muscle: The Organ of Longevity, a Broken Brain Podcast

August 22nd, 2018 by Debbie Martilotta

We use our muscles every day, from our brain to our quads, for the smallest and the biggest tasks. Muscles make up an impressive 45% of our body mass. Did you know that muscle is an endocrine organ and regulates metabolism? Did you know that using your muscles can actually help reduce systemic inflammation?

Today on The Broken Brain Podcast, Functional Medicine practitioner Dr. Gabrielle Lyon joins our host, Dhru Purohit, to talk about muscles and optimizing our body composition by eating protein, strength training, and more. Dr. Lyon specializes in muscle-centric medicine and works with her patients to fine-tune metabolism, balance hormones, and transform body composition.

If you want to learn all about protein, and what it can do for your muscles, how it can increase your energy, and increase your longevity, I hope you’ll tune in to our podcast.

In this episode, we dive into:

Muscle: The organ of longevity (2:18)
Obesogenic sarcopenia—what does that mean? (5:08)
Brain and muscle health in the aging (8:13)
Importance of maintaining muscle (10:18)
Everything you need to know about protein (13:21)
Sources of protein (15:58)
Plant-based protein (18:04)
Dr. Lyon’s personal daily diet (20:18)
Aging healthfully (25:26)
Building muscle—where to start? (27:51)
How do I prioritize protein correctly in my daily diet? (32:55)
Dr. Lyon’s favorite protein supplements (36:06)
How can the right protein change my life? (37:43)

I hope you enjoy this conversation as much as I did.

Wishing you health and happiness,
Mark Hyman, MD


New Studio Location Announced: Bigger and Better!

August 15th, 2018 by Debbie Martilotta

We Are Moving!

DBM Strength Training is moving, our new address is 
6809 Cascade Rd SE, Suite A, GR, MI 49546
Northeast Corner of Cascade Village Centre
(Cascade Rd SE at 28th St. SE), next to Heffron Farms

We are excited to offer;
more space, more windows, and possibly a shower facility.

We will be at the east end of Cascade Village Centre, next door to Heffron Farms and across from Starbucks.

Yes, you read that correctly – Starbucks!

The new studio space will be completed by Monday, August 27th. All classes and sessions from that date on will be in the new building.

 

 

 

CLASS SCHEDULE REMINDER:

Monday 12 pm | Tuesday & Thursday 6:30 pm | Saturday 10:30 am 

We suggest our clients have 1-2 (private or semi-private) training sessions per week by appointment, We also offer group classes at $10 each and find they are a great way to supplement your training sessions.

CLIENT REFERRAL PROGRAM:

For each new client who trains a minimum of 3 months with DBM, the referring client receives a $100 credit on their DBM account. *Be sure to introduce us to your referral prior to their training.


Berries & Cream Smoothie

August 8th, 2018 by Debbie Martilotta

Ingredients:
1 cup spinach
1/2 cup frozen mixed berries
1 cup unsweetened vanilla almond milk
½ cup unsweetened coconut milk
1 tablespoon almond butter
1 teaspoon ground flaxseed
Dash of cinnamon

Directions:

  • Add ingredients into a blender.
  • Blend. Server and enjoy.

Nutritional Analysis:
calories 225, fat 14g, protein 6g, sodium 211 mg, sugar 5 gram


Creamy Fennel Kale Chicken Salad

August 8th, 2018 by Debbie Martilotta

INGREDIENTS
2 medium leeks, thinly sliced

2 medium fennel bulbs, cored and thinly sliced

1/4 cup avocado oil

Dash black pepper

5 cups curly kale, chopped

1 lb. organic chicken breast cutlets, skinless

1/2 cup organic, low-sodium chicken broth

1/4 cup almond yogurt, unsweetened

1 tablespoon whole grain mustard

Directions
Preheat oven to 400° F.

  • On a baking sheet, place prepared fennel and leeks.
  • Toss vegetables with 2 tablespoons avocado oil, Himalayan salt, and a dash of black pepper.
  • In a separate bowl, massage kale with 1 tablespoon avocado oil, a dash of salt and pepper, and set the kale aside.
  • Bake fennel and leeks for 40 minutes and add kale to the baking sheet for the last 10-12 minutes of baking.
  • Heat 1 tablespoon avocado oil in a large pan, over medium heat. Add chicken and sauté until lightly cooked, about 3-4 minutes per side.
  • In a small bowl, mix almond yogurt, chicken broth, and mustard and pour on top of chicken.
  • Add the roasted vegetables to pan and continue to heat for 3 minutes, then enjoy!

Nutritional analysis per serving
calories 338 • fat 19g • carbohydrates 18g • sugar 7g • protein 26g


Importance of Proper Form When Strength Training

August 8th, 2018 by Debbie Martilotta

I am a stickler on proper form!

In both my classes and sessions, you will hear me correcting my clients form as needed. You’ll see me demonstrating proper form, you’ll even occasionally hear me tell a client to drop down a “click” in their weight to maintain proper form.

This article from the NFPT blog explains why proper form is so important.

I’m sure we’ve all witnessed it before, and we may even be guilty of doing this ourselves – improper form and technique when attempting to lift heavy.

Sure, the only way to increase muscle mass is by lifting heavy but what’s the point if you’re going to have sloppy form? Not only can we potentially cause injury to ourselves or clients with improper form, but we’re not working the intended muscle groups with improper form either. When strength training any area of your body, having proper form and technique is crucial to make sure you’re working the intended muscle groups that you want to develop and grow.

There are several factors that play important roles when strength training.

Prevent Injury

One of the most important reasons to maintain proper form during weight lifting exercises is to prevent injury. When we lift a lot of heavy weight, this can cause the body to become misaligned that can place your tendons, muscles and joints in positions that can potentially cause strains or tears. Rule of thumb here is to lower the weight if you have to sway your body in order to life the weight up. It’s always better to lift lighter weights with proper form than to lift heavy weight with sloppy form and work your way up the “ladder” to the heavier weights! For example, if you’re performing bicep curls with dumbbells, and you have to swing your whole body into the exercise to lift the weight- then this is a sign that the weight is too heavy and you should find a lighter weighted dumbbell.

Muscle Targeting

Proper form also ensures correct muscle targeting. Going back to the bicep curls, if we’re swinging our whole body into the intended bicep curl movement, chances are that our bicep is not getting worked, and you’re working more of your shoulder girdles and core. By doing this you can potentially cause injury to the intended muscle that you are trying to work, and strain other areas in the body that aren’t intended to be worked, with the example of bicep curls.

Proper Breathing Techniques

One area I’d like to discuss also is breathing. Proper form helps to ensure proper breathing techniques during our reps and sets. This is essential for weight training exercises because it helps to generate more force and reduce the chance of heart problems, aneurysms and severe increases in blood pressure. When you use the correct form you will be able to breathe the air in easier, and you will be able to focus on the exercise at hand with much greater detail. Rule of thumb here is to inhale just before the positive (lift) and exhale after the negative (lowering the weight) and keep this pace for each rep of each set.

Everyone likes to use heavyweight in the gym, but in order for us to lift the maximum weight, our muscles need to be in the ideal position to generate force. When movements become unaligned, muscles are placed at awkward angles decreasing functionality. By maintaining proper form you will be able to lift heavier that will be noticed with visible results in a shorter timeframe.


Pitfalls to avoid when replenishing fluids this summer

August 8th, 2018 by Debbie Martilotta

What to Drink When You’re Dehydrated

Staying hydrated regulates body temperature, allows your heart to work more efficiently, prevents headaches and muscle fatigue, aids digestion, and even boosts your mood. But in the heat of summer, it’s easy to become dehydrated without realizing it.

You might be tempted to try one of the many sports drinks or flavored waters on supermarket shelves, thinking they’re a step up from plain old H₂0.

What’s the truth? Consumers Report’s nutri­tion­ists took a closer look at the types of hydration drinks on the market. Here’s their verdict.

Sports Drinks
These were originally developed for hard-core athletes to replenish electrolytes, such as sodium and potassium, that are lost in sweat, plus carbohydrates that muscles use for fuel. “The average exerciser needs to replace water, not electrolytes,” says Amy Keating, R.D., a CR nutritionist.

Worse, sports drinks could offset the calorie-burning benefits of exercise. “A person who weighs 150 pounds will burn around 150 calories in 30 minutes of brisk walking, but sports drinks can have about 100 calories in 16 ounces,” Keating says. Zero-calorie and low-calorie sports drinks might not have any sugar (or as much) but may have artificial sweeteners. And both types might have artificial colors or other added ingredients.

Water With Added Vitamins
There’s no need to replenish vitamins just because it’s hot out or you went for a run. And if you drink a lot of these, you run the risk of overloading on vitamins, especially if you take a multivitamin and/or eat vitamin-fortified foods, such as certain cereals. Also, read labels; some products are full of sugars.

Plant Waters
Labeling on certain coconut, maple, cactus, and other trendy plant waters suggests that these drinks are more hydrating than water or a more natural alternative to sports drinks. There’s not much truth to the hydration claims, but they are lower in sugars. Coconut water has about 40 to 65 calories and 9 to 14 grams of sugars in 8 ounces; cactus and maple have about 25 calories and 5 grams of sugars in 8 ounces.

Ice Tea
Brewed tea has negligible calories and contains antioxidants that may improve heart health and lower the risk of cognitive decline and type 2 diabetes.

But when it comes in a bottle, tea might not have any of these benefits. Many bottled ice teas are nutritionally on a par with soda—containing loads of sugars. Diet ice teas will be low in sugars and calories, but they may have artificial sweeteners, such as aspartame and sucralose.

Instead, look for ice teas labeled “unsweetened.” “You can add stevia and get far fewer sugars than in many presweetened versions,” Keating says.

If you want antioxidants, brew up a pitcher. “Bottled teas are very low in antioxidants compared to freshly brewed tea,” says Joe Vinson, Ph.D., a professor emeritus of chemistry at the University of Scranton, whose lab has analyzed a variety of teas. But the antioxidants dissipate over time. “We found that once brewed, the antioxidant content went down about 10 percent a day,” Vinson says. So don’t make a bigger batch than you can drink in a day or two.

Homemade Alternatives
Do-it-yourself flavored waters are a healthy and tasty alternative to bottled drinks. Start with a large pitcher of ice water and add sliced fruit. Or try the idea below from Chad Luethje, executive chef at the Red Mountain Resort in southwest Utah.

Ginger-Peach Cooler
Add 2 quartered peaches (or another stone fruit) and about 2 inches of peeled ginger root, thinly sliced. Fill a pitcher with water and stir gently. Add fresh lemon verbena leaves or lemongrass stalks, if desired.

By Consumer Reports

 


Fresh Green Bean Salad

August 6th, 2018 by Debbie Martilotta

Ingredients

Salad:
2 pounds fresh green beans, trimmed
1 bunch radishes, chopped
3 cucumbers, chopped

Dressing:
1 tablespoon olive oil
1 tablespoon vinegar
salt and ground black pepper to taste

Directions
Bring a pot of lightly salted water to a boil; cook beans in boiling water until bright green and slightly tender, 3 to 5 minutes. Drain green beans and plunge into ice water until cold; drain.
Toss green beans, radishes, and cucumbers together in a large bowl.
Whisk olive oil and vinegar together in a small bowl until the oil emulsifies into the vinegar; season with salt and pepper. Drizzle dressing over salad and toss to coat.

Courtesy of © 2018 Allrecipes.com