Help Your Child Eat Well

Written by Cassie Vanderwall, MS RD CD CDE CPT

A recent anti-obesity campaign from Children’s healthcare of Atlanta’s Strong4Life movement, released a video that has sparked great attention. This PSA, “Rewind the Future,” features a 300-pound man having a heart attack in the ER as his life flashes before his eyes. The viewer gets a sneak peek into the habits that may have led him to that hospital.

Eating well starts at birth and there are a variety of things that parents can do to help their child develop mindful eating habits.

1. Read Books about Food. Help your child to learn about where food comes from.
2. Play Games with Food. Keep food fun and let it penetrate into different areas of life besides the dinner table. Food can be used to help your child with math, shapes, colors, and a variety of sciences including horticulture, biology and chemistry.
3. Plant a Garden. Get dirty with your kids. Researchers have shown that kids who garden tend to eat more vegetables than those who do not.
4. Invite your child to plan the family’s meal. Children who have a say in what they eat are more open to try new foods and tend to have better diets.
5. Ask your child to help prepare the family’s meal. Don’t stop at meal planning, invite your child into the kitchen to learn how healthful food is prepared.
6. Eat as a family. There are loads of benefits that come from family meals, including better communications skills, healthier meal patterns and a stronger sense of belonging.
7. Avoid power struggles. Keep meal time a peaceful time and learn to trust your child’s choices during meals and snacks.
8. Let your child develop their palate. Help your child to explore a variety of foods, including those that you may not like. Remember, just because you like sweets after a meal, or salt and butter with your veggies your child may not. Allow your child to develop their own nutrition likes and dislikes.
9. Allow your child to obey their instinct. From birth, infants follow their internal hunger and fullness cues. They eat until they are satisfied. Help your child to preserve this intuition.
10. Be a good role model. Kids tend to model their parents eating habits. If you’re reaching for vegetables, whole grains, fresh fruit and water, they will too.

Detox: The Body’s Spring Cleaning

Written by: Cassie Vanderwall, MS RD CD CDE CPT

Tis’ the season for spring-cleaning! Take the opportunity to peruse through things acquired over the last several months. Some people truly enjoy the refreshing nature of starting fresh with the turn of this season, and others dread the time it takes to sort, scrub and discard. The body also has a spring-cleaning process, but it happens more than one time per year; it is constant.

 

The Dispute

There is much debate in the nutrition community whether the body needs assistance in the detoxification processes. Some healthcare professionals state that the body can eliminate any toxins it comes into contact with without assistance. Detox critics warn consumers against fad diets that encourage people to hit their body’s “reset button.” Many detoxification protocols are quite extreme and include unhealthful behaviors that can cause more stress to the body; there are healthful habits that can support this natural process.

 

How it Happens

Detoxification is the physical removal of toxins from a living organism.When the body is equipped with healthy lungs, kidneys and a liver the body is constantly detoxing. In fact, the liver’s main function is to process toxins that we ingest purposefully (alcohol, cigarette smoke, charred meats, etc.) and unintentionally (pollution, heavy metals, etc.). In general, the detox process occurs in three phases:

• Phase I: A family of enzymes, known at Cytochrome P-450, lead a series of reactions that create an unstable form of the toxin. These reactions are known as oxidation, reduction and hydrolysis.
• Phase II: This step continues the process initiated in phase I and creates a water-soluble product that can be removed via bile or urine.
• Phase III: Activity in this phase occurs in the intestines where the intestinal cells (enterocytes) pump toxins, known as xenobiotics, back into the bowel. When the toxin re-enters circulation, phase I and II activities also increase, and the overall detox process occurs at a higher rate.

Source: Carahealth.com

It is important to note that not all toxins cause this up-regulation. In fact, toxins from charred meats and cigarettes only increase phase I activity and not phase II. Therefore, there is potential for these toxins to reach unhealthful levels in the body.

 

How to Help

Research in the area of nutrition-supported detox is well underway, but remains inconclusive. Researchers do know that there are several nutrients, parts of foods that help to support the body’s spring-cleaning. Read on to learn how to help:

Reduce Exposure

The simplest way to support detox is by reducing the body’s exposure to toxins. This would include smoking cessation, consuming alcohol in moderation (0-2 servings per day), and avoiding the “dirty dozen.”

The dirty dozen plus are 14 fruits and vegetables that contain the highest levels of pesticide residues. If a person is interested in purchasing organic foods, these are the best ones to start with:

• Apples
• Celery
• Cherry Tomatoes
• Cucumbers
• Grapes
• Hot Peppers
• Imported Nectarines
• Peaches
• White Potatoes
• Spinach
• Strawberries
• Bell Peppers
• Kale and Collard Greens
• Summer Squash

 

Support the Process

Many of the detox reactions require specific nutrients. Therefore, the theory is that by increasing a person’s intake of these compounds they could support the detox process. These include B vitamins, glutathione and flavonoids:

• B Vitamins are found in dark green vegetables, orange fruits, whole grains, beans, poultry, fish and eggs.
• Glutathione is a potent antioxidant made of three amino acids (glutamate, cysteine and glycine). Milk thistle and curcumin (turmeric) have been shown to increase levels of glutathione in the body, fresh fruit and vegetables, and dairy products.
• Flavonoids are yellow-colored antioxidants that are found in several foods, including parsley, blueberries, tea, and citrus fruits.

 

Pick up the Pace

There are two ways to increase the rate of detoxification processes in the body:

• Choose foods that can increase the phase I and II activities, including cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), onions and garlic.
• Stay hydrated by choosing water as the beverage of choice. When the body is well hydrated it is able to carry out its natural functions with ease.

Focus on the Family: Building a Baby Domain

A home with a newborn can quickly transform into baby central with pack and plays, bouncy seats, burp cloths and pacifiers abounding. Everywhere you look you see signs of little ones. It is important to create an environment at home that is conducive to growth and development. This type of domain will:

• Help them differentiate between night and day. 

During the day keep babies on the main level in well-lit areas. Here they are exposed to the sounds and hustle and bustle of day time. At night try to keep themin their nursery where it is dark and quiet. Be intentional about not talking or playing with them during their night-time care times. Get down to business at 12am and 3 am. This has proven to be very helpful in getting them on a care schedule.

• Practice good nutrition.

Work with a dietitian or pediatrician to determine an appropriate feeding schedule, equipped with goals for growth velocity, caloric intake and volume at each feeding. Calorie goals vary quite a bit and like adults are based on their weight, ranging from 108-120 Calories per kilogram body weight. On average breastmilk has 20 calories per ounce, and depending on a baby’s growth they may require a more dense formula and extra vitamins, such as a multivitamin (poly-vi-sol) daily.

• Exercise their Mind.

Lots of time and attention is poured into identifying strategies to develop baby’s brains. There are an assortment of toys, books, apps, programs, etc. that promise to make your baby a genius. However, I’m a firm believer in simplicity and believe that attention, bonding and communication, or ABC’s, develop the brain just as efficiently as any of these other tools. Some toys touted for brain development can actually over-stimulate the child and increase the risk of ADHD/ADD.

Enjoy tracking exercises. Use black and white images or toys and move the image from left to right. This activity strengthens communication between the left and right hemispheres of the brain, or communication across the corpus callosum. Chat and sing with your little ones. An ideal time to chat is when you are changing them, because you are 12-14 inches away from their little faces and are able to maintain their attention.

• Massage for Emotional Well-being. 

There are many benefits of baby massage, including stress management. Massage can help to foster emotional health and promote self-soothing.  Touch via gentle strokes stimulates the central nervous system to produce more serotonin, the happy hormone, and create less cortisol, a stress hormone. Typically, as a result the infants breathing and heart rate will slow and they become more relaxed. Often times, this relaxed state does not result in sleep but rather a quiet, alert state perfect for play-time, snuggle-time, or positive feeding interactions.

• Massage for their Tummies.

Take them on bicycle rides all over “town,” moving their little legs in a circular fashion. They will come to enjoy this and almost do it on their own when you lay them on their backs. Practice the “I Love You” strokes on their bellies, which can help to stimulate movement throughout the digestive tract. A fool-proof method for gas relief is to place them on their tummies with rounded shoulders and knees tucked up and to glide your hands down their back while supporting their bottoms.

• Stretch their Bodies.

Since sleep is one of an infant’s favorite past times, these little ones can get awful stiff. It is also important to try to prevent flattening of their heads and promote good neck mobility. Moving their limbs up and down and inward and outward can help to prevent these little hedgehogs from staying all bound up. Try “windshield wipers” with their bent knees to help open up their hips.

Tummy time is also a great way foster good motor development and upper body strength.  It is best done when the infant is alert. Some will love tummy time and others are still learning to like it. It can be quite a frustrating position for them, so be sure to keep the sessions short and sweet.

• Encourage Good Coordination.

Newborns are able to open and close their hands, but often times these movements are reflexive. During the first three months of life grasping becomes more intentional and an ideal time for developing foundational skills for hand-eye coordination.

All of these activities certainly add up for a full day, but are well worth the time and attention.

Focus on the Family: Two Simple Acts

When becoming a new parent, best practices, guidelines, and all of the “must-do’s” flood our mind.  All mom’s and dad’s want the best for their children. I find peace in getting back to basics and focusing on two simple acts: Kangaroo care and Breastfeeding.  Both of these can be practiced whether a parent takes their newborn home shortly after birth or for those trying to learn how to be mom and dad in a NICU setting.

Kangaroo care is an endearing term used to describe skin-to-skin holding.  This snuggle time has benefits for both mom, dad and baby. The newborn benefits from skin-to-skin holding because they learn their parents’ scents. The sense of smell is the first to develop and is quite strong, which is why many encourage the use of scent cloths. Additionally, the baby’s vitals mimic those of the person, which is holding them and can help to regulate their heart and respiration rates.  When mom is caring for her baby this way, the infant can be soothed by the sound of her heartbeat since it is what they heard for many months while in utero. Kangaroo care can foster quality sleep for infants. This is why it is typically done for at least 90 minutes at a time. We know that sleep is critical for a newborn, or preemie because it encourages both growth and healing. If time is of the essence, swaddling and hold the baby is also beneficial and many hospitals have “cuddlers” who are happy to help.

Kangaroo care also benefits parents as a unique bonding experience. One is able to simply hold, love and adore their baby. This is also a great time to sing, read or gently speak to the baby while they drift to sleep. A mother can specifically benefit from this practice because oxytocin is released during infant bonding.

Oxytocin is known as a love hormone, but plays a significant role in building, maintaining and letting down a mother’s milk. It also can cause uterine contractions that help the uterus return to its normal state. Therefore, it is evident how the first act leads to our second- breastfeeding.

The breast is best! Breast milk is often referred to as “liquid gold,” due to its nutritional superiority over other methods of feeding. A mother’s milk may vary in composition of nutrients, but on average it is 4.5 % fat, 7.1 % carbohydrate and 0.8-0.9 % protein. It is produced in the body by the mammary glands by pulling sugar, protein, cholesterol and other nutrients from the mother’s bloodstream. Therefore, good nutrition is also very important during the “4^th trimester.” Most hospitals recommend fortifying breast milk to increase the calories from the natural 20 calories per ounce, to 22-24 calories per ounce. These fortifiers can also supplement the baby with much needed vitamins and minerals.

Breast milk is also unique because it contains IgA, or Immunoglobulin A, which is critical to helping to build the infant’s immune system. IgA is quite high in breast milk from day 10 through the 7th month. Additionally, if the mother is breastfeeding, the child can expose the mother to their bacteria and in turn the mother will create antibodies to fight the bacteria, which in turn will be delivered back to the baby via the breast milk.

The act of breastfeeding is a remarkable bonding experience that also provides an outlet for giving the infant attention. Pumping, with a caretaker present, is also not bad and can grant mother’s a few minutes alone to think, pray, or even grab a quick snack. Another benefit of breast feeding for mothers is that it can foster post-partum weight loss to help the mother achieve a healthier weight after pregnancy. Typically, mothers burn 300 to 500 Calories when breastfeeding or pumping 8 times per day, or every 3 hours. Again, it increases oxytocin which assists the uterus in returning to normal size. For further tips and information on breastfeeding, visit La Leche League.

Both of the acts described above may be simple on paper, but more difficult to practice in daily life. I hope the benefits listed above encourage mom’s and dad’s to explore these ways to attend to, bond and communicate with their baby.

Focus on the Family: A series focused on becoming and staying a well family

As a new mom of five my passion for family and home-based health has been ignited! Yes, that’s right my husband and I gave birth to quintuplets this past August. As I have been on a personal journey to rebuild my body, I have realized what a challenge it is to balance life inside and outside of the home, as well as, to keep your personal health a priority. It is known by many that parents often fall lower and lower on the totem pole due to family demands. I agree that children and family are priorities but think about how much more energy you would have if you were taking care of you, too!

 

I specialize in chronic disease prevention and management and this goes hand-in-hand with my renewed mission to help parents learn how to care for themselves while caring for their families. It truly is a balancing act but it is not an impossibility. I hope to help parents be well, even without leaving their own homes. This is possible with web-based counseling services, in-home assessments and helping families to “construct” home gyms even without any equipment!

 

In honor of this new focus of my practice, I will be launching a blog post series focused on healthy eating, exercise and wellness for new parents and families! As always, if there are any specific questions or areas of interest, please don’t hesitate to contact me. If you are wondering, there’s no doubt someone else is too!

Bump to Babies

Hello followers!

I just wanted to share my new blog entitled Bump 2 Babies found at: http://bump2babies.wordpress.com/

My hope is that it is a resource for parents, health professionals and baby lovers alike. I am open to suggestions on topics of discussion and investigation just as I am on this blog. So, don’t be shy and stop by to join me on my adventure to having quintuplets!

Safe, Simple Strategies for Supporting your Metabolism

Written by: Cassie Vanderwall

It’s that time of year when most reflect on the last year and look forward to all that the upcoming year will bring. Many people resolve to quit smoking, exercise more often, eat more vegetables, drink more water, lose weight, and the list goes on and on. The most common of the resolutions is to achieve a healthier weight. Many people look to lose the 10lbs that they gained over the holidays and more. There are a variety of products, pills and approaches to weight loss, but many may be just another fad and provide nothing more than false advertising.

People looking to enhance their weight loss efforts may seek out methods to boost the mysterious “metabolism” with popular pills or even common foods. But, is there truth behind the claims? It’s time to bust the myths and find out how to support a healthy metabolism.

It is important to first explore what the metabolism is and what affects its function, in order to better understand how to support it. Metabolism comes from the Greek word metabolismos, which is basically how the body uses energy it consumes. Metabolism includes two separate processes:
• Anabolism: Building process
• Catabolism: Breakdown process

The metabolic rate, or the rate in which energy is used to build the body or breakdown the body, is affected both positively and negatively by a variety of factors, including:
• Age
• Gender
• Muscle mass
• Hydration
• Meal pattern
• Activity level
• Sleeping pattern

It is evident that a person’s metabolism slows as they age due to losses in water and lean body mass (muscle). Therefore, in order to maintain a healthy weight it is vital to practice simple, sound strategies to support a healthy metabolism.

• Stay Hydrated.

Choose water as your number one beverage and drink up! Practicing good hydration to support your metabolism by replenishing the body, which is 57-75% water, with fresh stores. This cycling process- out with the old and in with the new- will alleviate stress on the kidneys and liver, which help to filter waste from the body and leave the body refreshed and rejuvenated. Strive for the golden rule of eight 8 ounce glasses of water per day. If at the beginning you feel like your new hobby is running to the washroom, no worries your body will adjust over time.

•  Eat often, but not too often.

Small, frequent meals and snacks can help to feed the muscle and boost the metabolic rate for a short period of time. By eating every 3-4 hours, you avoid “starvation mode” and remind the body that food is plentiful. Fasting and skipping meals can slow the metabolic rate causing the body to store calories as fat and may also cause many to overeat late

Healthful meals are composed of at least three food groups (lean protein, whole grains, fruit, vegetable, low-fat dairy, or healthy fats) and healthful snacks include two foods (fruit, vegetable or grain with a source of protein or fat). This intentional composition can provide stable sources of energy to feed muscles throughout the day and night.r. It is important to not eat too frequently, which can cause the blood sugar (glucose) and insulin levels to remain high throughout the day. By waiting 3-5 hours that body is able to utilize energy consumed and prepare for the next eating episode. A healthful meal or snack can help many to bridge this gap without cravings and swings in mood or energy levels.

• Maintain Muscle.

In general, for every 5-10lbs of muscle, the body will burn an extra 100 Calories per day. Regular exercise and physical activity can help to build and maintain muscle. Muscle mass is the primary engine for the body’s metabolism. Muscle building activities focused on the body’s larger, or major, muscle groups can be an efficient way to support the metabolism and increase strength. Identify safe activities that use the back (latissimus dorsi), chest (pectoralis), core (abdominals), and legs (gluteus, hamstrings, quadriceps, gastrocnemius).  An individual can reap the benefits by incorporating anaerobic, resistance exercises at least two days.
Aerobic activities (walking, jogging, biking, swimming, dancing, etc) are also a great way to give a sluggish metabolism a boost. A good initial goal is to achieve 150 minutes of aerobic exercise every week. In addition to consistent exercise, regular physical activity can increase the metabolic rate. A good goal is to try to get up and move at least one time per hour.

• Catch some Zzz’s.

Inadequate sleep can lead to unhealthy changes in the way that the body uses energy. Researchers found that sleep-deprived people had higher levels of blood sugar and insulin and also had difficulties managing their appetite. Adequate sleep allows the body to rest and repair itself from head-to-toe every night. This includes the body’s hormones, which help to regulate how the body uses energy.

Try to forget about the latest fad foods for boosting the metabolism rate. The best practices to achieve and maintain a healthier weight are to choose water, eat well, move more, and to allow yourself time for rest.

Since every body is different, health behavior changes are very individualized. Seek out sound sources for nutrition and exercise advice, including registered dietitians, certified personal trainers, exercise physiologist and your personal physician.

Raspberry Ketones: Fab or Fad?

Written by: Cassie Vanderwall, MS RD CD CPT

Fab or Fad? Are raspberry ketones a fabulous new way to achieve a healthier weight, or are they just another diet fad?

Adiponectin is created by fat cells and acts upon fat, muscle and within the brain to promote a variety of functions:Raspberry ketones were found to increase production of a hormone (adiponectin) that is used to regulate the body’s metabolism. It may play a significant role in type 2 diabetes, heart disease, fatty liver disease, obesity and thus metabolic syndrome.

• Increases the body’s use of blood sugar (glucose) by increasing insulin sensitivity.
• Decreases the creation of new glucose in the liver (Gluconeogenesis).
• Increases the breakdown of body fat and uses this fat and triglycerides for energy (Beta-Oxidation).
• Protects the arteries from plaque formation by decreasing the expression of adhesive proteins.
• Increases metabolism through the up-regulation of uncoupling proteins.

Therefore, it makes sense that researchers have found:

• People with high levels of adiponectin are typically thinner than those who have lower levels.
• People with diabetes tend to have lower amounts of the hormone than those without diabetes.
• In mice, supplementation of leptin (another key hormone for weight management) and adiponectin completely reversed insulin resistance, but again this was a mouse study.

It is evident that there is an inverse relationship between the level of adiponectin and body fat; the less adiponectin, the more body fat.  It has also been shown that weight loss increases the body’s production of adiponectin. This evidence-based research is quite exciting and shows promise to adiponectin supplementation.

The questions remains, will supplementation of raspberry ketones help the body to reach therapeutic levels of adiponectin?

Unfortunately, it is not possible to reach these levels with food alone. According to Dr. Oz, a person would need to eat 90 pounds of raspberries to equal the current recommended dose of raspberry ketones. Now that’s a lot of berries!  But, do not get too discouraged because every bit helps! It has been shown that by eating more dark colored fruits, including raspberries, blackberries and cranberries individuals can increase their adiponectin levels.

Other nutrition-related tactics to up this fat-burning hormone include:

• Make protein a priority. Eating adequate lean protein from lean meat, chicken, fish, beans, peas, legumes and whole grains because hormones are made from protein.
• More Omega-3 please. Increasing the amount of omega-3 fatty acids in your day by choosing fatty fish, walnuts or almonds, and flax or chia seeds. It is also important to watch your intake of omega-6 fatty acids from corn, soybean and safflower oils.
• Drink coffee! Coffee drinkers who drank 1-2 cups (6-12oz) of coffee per day had the highest levels of adiponectin among coffee and non-coffee drinkers.
• Move more. 40 plus minutes of aerobic, heart pumping exercises, like brisk walking, jogging, biking  climbing stairs, jumping rope, dancing, or swimming, per day, at least 4 times per week also will encourage the body to make more adiponectin.

All in all, the jury is still out on if raspberry ketones can truly increase adiponectin levels enough to promote body fat losses. But, we do not it is safe to try. In the mean time, don’t forget about the tried and true methods to increase adiponectin and achieve a healthier weight listed above.

“Rethink your Drink”

 Written by: Cassie Vanderwall

A pillar of health is good hydration. Water is essential for life and is used to keep joints healthy, maintain the body’s temperature and blood pressure, and remove waste products. Therefore, a lack of water can lead to dehydration, a deficiency in fluid, which can have dire consequences. Dehydration can be caused by loss of water through sweating, warm temperatures, increased urination or bowel movements, breathing, fever and physical activity.

Signs and symptoms of dehydration include:

• Dark urine that looks like apple juice,
• Dry mouth, eyes, nose, or skin,
• Sleepiness, and
• Thirst.

Try not to wait for these symptoms because often times they are hard to recognize. Drink up early and often!

In the era of “drinkcessorization” it is vital to look past the bright colors and sweet flavors of the beverage options today. Sugar-sweetened beverages, or SSB’s as we call them in the “biz” are called out as a culprit for the obesity epidemic inAmerica. In fact, many professional organizations including the American Cancer Society has encouraged the surgeon general to study the implications of these beverages. I agree that it warrants a closer look since American’s intake of SSB’s have doubled since the 1970’s.

So, why are we “hating on” these types of drinks?

5 reasons:

1. They do not provide satiety or fullness upon consumption
2. They do not cause a compensatory reduction in calorie intake at or between meals
3. They provide a heavy dose of sugar with about 36g sugar or 9 tsp per 12oz can soda-pop
4. The primary sweetener, high fructose corn syrup, has been known to increase inflammation, insulin resistance and impaired Beta cell function (check out my blog on Fructose: Poison or Pleasure).
5. SSB’s increase our sweet threshold and desire for sweets.

Since hydration is necessary, it is best to choose drinks that are low in fat, sugar, caffeine and calories.

Use the chart below to see how 1 cup of your favorite drinks measure up.

Drink	Calories	Fat (grams)	Sugar (grams)	Sugar (tsp)	Nutrition Facts
Water	0	0	0	0	#1 Thirst Quencher
Milk, Skim	80	0	12	0	Good source of Protein, Calcium, Vitamin D and Vitamin B12. Aim for 3 servings of calcium-rich foods everyday!
Milk, 1%	100	2.5	12	0
Milk, 1% Chocolate	160	2.5	25	3
Milk, 2%	120	5	12	0
Milk, Whole	150	8	12	0
Rice Milk, Plain	115	2	12	0
Soy Milk, Plain	100	4	6	0
Soy Milk, Chocolate	150	4	19	5
Sweet Tea	75	0	18	4 ½
Sports Drink	60	0	13	3
Orange Juice	120	0	21	5	The American Academy of Pediatrics recommends to limit juice to 1/2 Cup per day.
Apple Juice	110	0	24	6
Grape Juice	150	0	36	9
Fruit-Flavored Drink	120	0	28	7
Cola	90	0	22	5 ½	No Nutritional Value
Diet Soda Pop	0	0	0	0

Remember the numbers listed above are for only 1 cup of these beverages. At most fast food places the small beverage is 16oz. This would bump up the teaspoons per serving to 10 to 18 for juices, 9 for sweetened iced teas and 11 for regular colas.

In my recent interview on NBC-15 Madison, I encouraged viewers to “rethink their drinks” by:

• Make water #1 thirst quencher by keeping it ready and available.
• Add flavor to water by infusing-fruit (see recipe below). There are even pitchers now to help you add flavor without extra sugar.
• Hydrate with an assortment of other sugar-free beverages, including herbal tea, sodium-free seltzer waters, fat-free milk or another low sugar dairy alternative.
• Eat your water by striving for 5 to 9 servings of fruits and veggies everyday.
• Retrain our thoughts about juice and freeze it as popsicles for dessert!

Recipe: “Spa Water”

½ Cucumber, peeled, sliced
1 knuckle Ginger, peeled, sliced
½ cup mint leaves or 2 mint tea bags steeped
1 lemon, juiced
1 gallon filtered water

Dumbbells, Bands and Kettlebells Oh My!

Written by: Cassie Vanderwall, MS RD LDN CPT

The variety of exercise equipment that people find in their local gym, magazines and of course on late night infomercials can make identifying a safe and effective resistance exercise routine an intimidating process.  The best equipment is based on an individual’s exercise experience, balance, strength and range of motion.

Prior to exploring three pieces of resistance exercise equipment: Dumbbells, Resistance Bands and the lesser-known Kettlebells, it is important to explain the basic biomechanics of anaerobic exercise. Biomechanics are principles of how muscles work. There are two basic types of biomechanical systems: static and dynamic. Static mechanics are systems that are in a constant state of motion or no movement at all. Dynamic mechanics are systems that are in motion with changing speeds. Dynamic biomechanics are very similar to the physics of a lever. A lever is a rigid bar that moves around a fulcrum, or axis. The human body (skeletal system) is comparable to the rigid bar that moves around the joints, or the fulcrum. Force supplied by the muscles initiate movement. These movements can occur in one of three planes: sagittal, frontal or transverse.

Dumbbells

Dumbells are one of the most well-known pieces of exercise equipment and are typically utilized for strength-building exercises that also increase muscle size (hypertrophy). When used properly, dumbbells can build muscle mass and strength, while improving posture and stability. Dumbbells work only in the sagittal plane of motion, a static position and rely on leverage. Dumbbells can increase muscle size but often this does not correlate with strength. This is because hypertrophy is often caused by an increase in fluid (sarcoplasm) and not an increase in muscle fibers. Benefits of dumbbells are that they are easy to find and the symmetry of the dumbbell provides a balanced grip. Drawbacks include that it is impossible to use a dumbbell in the transverse plane and most practical movements and injuries occur in this plane of motion. Dumbbells can also be expensive and if not adjustable, individuals may need several pairs to accommodate a variety of exercises and muscle groups.

Resistance Bands

Resistance bands are most often used for prevention and rehabilitative exercises. They are rubber bands that may or may not have handles at the ends. Unlike dumbbells, they allow for more functional movements with greater range of motion. Resistance bands can help to increase strength, endurance and stability in joints. Bands provide for movements in the transverse plane. They are great for beginners, older adults and persons with unstable joints and poor balance. They provide gentler movement than other pieces of equipment. Resistance bands also cost the least amount of money in comparison to the others and are easy to store and very portable. Drawbacks include the fact that judging weight increments to increase resistance can be difficult.

Kettlebells

Kettlebells are an asymmetrical ball-shaped weight with one handle and require a higher level of technical skill for safe use. The movements promote instability and imbalance, which increase the use of core muscles. Kettlebell training is based upon the generation, redirection and deceleration of momentum. They are similar to dumbbells in that they come in different weight increments and differ in that the exercises can occur in a variety of the three planes.  When used correctly, researchers have shown that kettlebell routines utilize a lot more calories due to the incorporation of the nervous, cardiovascular, and skeletal systems in addition to the muscular system. Many women seek muscular strength without size and most experts have noted that kettlebells tend to increase the density of the muscle fibers (myofibrils) without hypertrophy. Unfortunately, kettlebells are not easily portable, can be quite expensive and require several weights to perform a varied routine.

Each of the pieces of equipment benefits a specific population and goal. In summary, my recommendations are as follows. Beginners, older adults and persons preventing and/or rehabbing an injury would greatly benefit from the use of resistance bands. Dumbbells are best for individuals who desire increased strength and muscle size with intermediate exercise knowledge. Kettlebells are ideal for persons with a strong exercise foundation and are looking to take their workouts to the next level.