Researchers at Boston’s Beth Israel Deaconess and Children’s Hospitals have isolated a cluster of genes believed to regulate our longevity determining the likelihood that we’ll reach 90+ years of age.

By sampling DNA from 137 people who have lived to be 98 or more as well as one of their siblings, scientists believe wth 95% certainty that they’ve located 100 to 150 genes on Chromosone 4 responsible for seeing us into old age. 95% for a scientist is pretty darned certain!

There is so much more work that needs to be done here.  How do the genes interact with each other?  Which are responsible for certain aspects of aging?  The researchers were looking to explain the disease-resistance and survival rates of these long-lived souls.  In the process they also discovered “centenarians’ brothers and sisters have a four times greater chance of living to age 91 compared to siblings of a control group.”

I’ve been saying for years that I’m going to live to be 100 because longevity runs in my family; a bunch of my aunts and uncles have gotten up into the 90s.  I take care of myself and always have.  I never smoked, drank too much, and I’m, um, a bit of a fitness nut (hence the blog).  As long as I don’t get hit by a bus, I’m good. I’ve got the genes and I’m doing the right things.

The researchers caution that living a poor lifestyle can’t be overcome by your genes.  So if you keep dumping crap into your body you’re going to pay for that with increased disease risk and shorter life span.

What do you think?  If you knew you had good genes, would you take better care of yourself?

Very curious about your answers,

Lisa

Let me guess. Being healthy and eating good food is important to you – probably very important – but you really get sick of all the time it can take. Not just the actual meal preparation, but the shopping, the planning, and even just thinking about it. Sometimes it would be easier if you could just replace your meals with pills and be done with it. Of course that wouldn’t really be much fun, and realistically, it wouldn’t be very healthy either, would it?

As a busy Mum/personal trainer/blogger and would be writer extraordinaire, I can relate to the idea of not wanting to spend too much time worrying about food. This wasn’t always the way. I’ve been through phases where I’ve literally spent hours and hours each week on food. And truth be told I do enjoy it, but it’s not realistic every day, is it? Sometimes I think it would be easier if we were forced back to a caveman style approach. Only able to eat those foods which we came across on the daily hunt. Sometimes having to go hungry. And definitely never having the chance to anally worry about whether or not we ‘should’ be eating or eliminating certain things.

Well. You may not be ready to take things quite that far, but I think we can definitely find a way to make healthy eating work for you on even your busiest days. Let’s take a look at how to do just that with my 6 fast-healthy-food tips.

1.    Chunk. We all know about chunking tasks such as email and creativity, but have you ever thought about chunking your cooking time? This could mean going so far as to cook for an entire afternoon or day on the weekend and freezing all your meals for the upcoming week, or it could just mean cooking up a monster pot of healthy soup, stew, or a big wok full of stir-fry every 3-4 days and then freezing the rest. Last week OI went to the trouble of making chicken stock (which sounds complex but it’s really not), and as a result I have enough ‘ready to go soup’ for at least 6 meals. A worthwhile investment.

2.    Simplify. Nobody said that turning out a fancy home-cooked meal has to mean making umpteen sauces and brews from scratch. Slow-cookers are my favourite for throwing a few things in and ending up with something that any guest or family member would deem fancy. Roasts are actually ridiculously easy as well. Sometimes it’s the idea of preparing meals that exhausts us more than the reality of throwing it together. Which is why I recommend this next point.

3.    Loosely plan your meals a week out. Take a couple of minutes on the weekend (or whenever suits) to jot down your meals for the coming week. Consider meals that will fit in with your current shopping style, and if you’re not chunking a big day of cooking then plan to prepare at least 2 meals each week that will carry you through the next few days for lunches and leftovers. Having a plan is not just about preparation – it will keep you accountable to making healthy choices.

4.    Consider ordering your fresh food online. Have you ever thought about how much time you spend not just shopping but driving to and fro from the store? I’ll bet you have. And I’ll bet it’s not really your favourite part of the week. I use a fantastic delivery service in Melbourne where I live. The food is fresh, it’s organic, and it’s well-priced. Jump on Google to find something similar in your area.

5.    Make healthy eating a social or family event. Food shopping can be a chore, but not if you make it a fun outing with a friend or your kids. Talk about two birds with one stone! Farmers markets are fantastic, and usually a lot of fun as well as a great chance to get outdoors. Kids love going, and usually you can get really great fresh produce cheaper. They generally have a coffee stand and so it’s a great chance to organise a catch-up with a friend while getting your errands done.

6.    Always keep healthy snacks on hand. This is just common sense, but sometimes it pays to be told something you already know. I’d suggest keeping healthy snacks such as your own trail mix, raw or dark chocolate, some organic cottage cheese or yogurt, fresh raw vegetables to have with nut butter, and eggs to boil. Always have some at your home, at work, and even in the car if need be.

And finally – not really a tip, but definitely worth nothing – don’t stress if you do find yourself unprepared from time to time. By incorporating the above steps into your regular routine you’ll find yourself eating very well at least 80% of the time. Which makes it okay to have that occasional take-out at the end of a long day.

How about you? Do you have any tips of your own for making healthy eating a simpler and more enjoyable process? Let’s hear ‘em in the comments section!

Kat Eden is a personal trainer and blogger from Melbourne, Australia. Her blog www.bodyincredible.com offers regular tips on nutrition, lifestyle and motivation. To learn more about Healthy Food For Busy People, visit her Facebook page of the same name.

http://www.facebook.com/pages/Melbourne-Australia/Healthy-Food-For-Busy-People/111602388881029?__a=28

Feliz Sudar gets his cardio in ..

Cardio exercise, the act of raising your heart rate higher than its usual pace, is the cornerstone to any fitness plan. But what, exactly, do you need to do for a healthy cardio routine? I get asked this question all the time and want to share my answers with you.  The following is a culmination of the research that I’ve read over the years and my experience from working with my clients every day.

How much cardio do I need?

This question has evolved over the years and research indicates the answer is more than you might think. When I first started in the fitness industry in the ’90s, the bare-bones minimum was 20 minutes 3 times per week to stay heart healthy (i.e., keeping your heart strong to prevent cardiovascular disease). No one talks about those parameters anymore; now it’s move for 30 minutes most days of the week (think 6 or 7 days). The definition of exertion has also broadened though. Now, it’s not just jogging or spinning or other “high-speed” types of calorie-burning exercises. Basically, anything that causes you to break a sweat is considered “cardio” and is acceptable. So gardening and other lower intensity choices are fine now, where before they were suspect.

So what is cardio exactly?

The short answer, as defined above, is any activity where you break a sweat and are moving continuously. It can be something strenuous like jogging or playing tennis or it can be something milder like a brisk walk. The idea, though, is that you have to have beads of perspiration and be pushing yourself. You should feel uncomfortable, but not like you’re going too hard. If you feel faint or dizzy or short of breath, that’s too hard! On a scale of 1 to 10, you want to feel between a 6 and a 9, but mostly in the 7 or 8 range.

What’s the best cardio for me?

Again, the short answer is ‘the one that you’ll do.’  If you absolutely hate Spinning then going to a Spin class is not your best option.  You’ll dread it and come up with a million excuses not to go.  If you really don’t have a preferred activity, you’re going to have to experiment a little.  Try a group exercise class or a dance class.  Try running or biking or volleyball.  Try hiking, kayaking, tennis or shooting hoops.  There is almost an unlimited number of ways to sweat; just keep trying until you find one (or a few) that you like.  For some added inspiration see my post on 25 ways to exercise. You will eventually find something you enjoy and then you’ll be much more likely to exercise regularly.

Should I work out alone or in a group?

Studies have shown over the years that we will blow off exercising for any number of reasons but we won’t stand up a friend for a workout.  So, yes, working out with friends can be a great idea, but I have a big but (one ‘t’, not two).  If you really prefer to workout alone, then that’s what you should do.  There are a lot of different ways to get your cardio in; the one that’s best for you is the one that you should do.

Should I cross-train?

Yes!  Keep doing different things to maintain a healthy body and prevent overtraining injuries.  If you’re first love is running, throw in one or two non-running workouts during the week to keep your body fresh and injury free.  With any exercise, there is “too much of a good thing.”  That’s why I suggest everyone try lots of different types of cardio to mix it up.  Don’t be afraid to tag along to a friend’s group class just to try something new and add a little variety.  If you enjoy yourself then you have a new workout to throw into the mix.  If you hate it at least you got to see your friend.

Should I wear a heart rate monitor? Is it worth the money?

In my opinion, yes you should and yes it is. I own a Polar Heart Rate Monitor that I like a lot (not a paid endorsement, but Polar if you’re reading, call me…).  You can buy a barebones monitor in the $75 to $90 range or you can get super fancy ones that cost upwards of $150. All you really need to know is when you are in your cardiovascular range and any monitor will tell you so you don’t have to do the math. The fancier monitors come with more programs to track your progress over time, but you can also do that yourself in a notebook or spreadsheet.

Here’s why I like heart rate monitors: they don’t let you cheat. If you’re having an off day, or are distracted, or absorbed in a magazine article instead of paying attention to your workout, the monitor will let you know you’re slacking off. The Rate of Perceived Exertion Chart (mentioned above) works great, but people have a tendency to “exaggerate” how hard they’re working. The heart rate monitor completely eliminates that option.

Should I hire a coach or a trainer?

This is almost always a good idea.  Running coaches can analyze your gait and improve your stride.  Volleyball coaches can show you how to spike harder while making sure you don’t wind up with rotator cuff strains.  This is your body we’re talking about here; do you really want to mess with it?  A little instruction can go a long way.  There are some effective online coaching systems these days (like Couch to 5K), but nothing will ever truly replace a hands-on experience with a trainer.  If you can’t afford one, try a group class or look for a clinic in your chosen sport at a nearby college.   With a little hunting, you can find great experts for not too much money.

So tell me, what do you do for fun?  How do you schedule exercise into your life?  What’s your priority?  What makes you move?

Lisa