Are You Nuts?

Do you classify peanuts as a type of nut? If you chose the obvious answer...guess again. Peanuts are part of the leguminosae plant family, which also include beans and peas. Legumes have edible seeds enclosed in pods, which split along both sides (like a pea pod). Nuts, however, usually only have one seed and do not open on their own. Unlike walnuts, almonds, and other true nuts, which grow on trees (hence “tree nuts”), peanuts grow underground. Peanuts start growing as flowers above ground, but as a result of their heavy weight, the flowers bend, burying their stalk into the ground, ultimately leading to the peanut maturing underground.  


Regardless of the classification, peanuts have great health benefits including:

• Monounsaturated Fat – known to prevent many heart related conditions and lower LDL (bad) blood cholesterol levels
• Vitamin E – helps to eliminate free radicals (cellular damage agents), which assist in reducing the potential risk of cancer and cardiovascular diseases
• Niacin – helps reduce cholesterol within the body, aids in cellular damage recovery, and provides protection against Alzheimer's disease and age-related cognitive problems
• Folate – is essential for numerous body functions, including DNA synthesis and repair, cell division, and growth. It is especially important for proper fetal development in pregnant women
• Protein - high amounts are found in peanuts, which are needed for muscle hypertrophy (increase of muscle cells) after strength training
• Magnesium – important for building and strengthening bones and keeping blood circulating smoothly
• Resveratrol - a powerful antioxidant found to improve blood flow to the brain thus reducing the risk of a stroke

Fun Facts:

• A 12 ounce jar of peanut butter contains about 540 peanuts.
• One acre of land produces 30,000 peanut butter sandwiches.
• The FDA requires peanut butter to contain at least 90% peanuts.  
• C.H. Sumner first introduced peanut butter to the USA in 1904 at the St. Louis Universal Exposition, selling $705.11 worth.
• Thomas Jefferson and Jimmy Carter were the only two peanut farmers who eventually became US presidents.
• The fear of having peanut butter stuck to the roof of ones mouth is called Arachibutyrophobia.
• Up to 250,000 jars of peanut butter can be produced a day by the largest manufacturer.
• The term “Peanut Gallery” derived from the very rear (cheap) and front seats where people would throw peanuts at the audience in front of them or at the performers themselves.  

Find out how to combine peanuts with other healthy foods for a nutritious snack and/or meal by contacting Dan at (978) 807-8579 or visit seachangefitness.net.

Dan Kinsella is an Exercise Physiologist with a degree in Sports Medicine. He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist. To learn more about this article, or his personal training services, visit seachangefitness.net or call (978) 807-8579 to schedule your FREE consultation!

See Muscle Tone with Fat Loss

Unfortunately, you cannot tone muscle like you can hair.  Muscles either get bigger or smaller, stronger or weaker; however, they do not get “toned.”  Muscle tone, also known as definition, refers to the degree of its visibility.  The ability to see the outline of muscle under the skin results in looking “toned.” We all have muscle; some, more noticeable than others.  The key to definition is having a healthy body composition, which is the ratio of muscle to fat.  (Click here to learn more).

Underneath the skin is a layer of subcutaneous fat, which covers muscle. A person with a low body fat percentage will have less fat concealing it, resulting in greater definition. Alternatively, a person with a high body fat percentage will show little muscle tone, since most of the fat is surrounding the muscle. Don't believe the myth that lifting light weight with high reps, or using machines rather than free weights, will create that “toned” look.  You must push your body beyond what it is used to in order to get a strength training benefit and increase lean muscle.

Wish you had as much muscle tone as possible?  Well, think again.  There is a rare condition known as hypertonicity, which results in tight muscles and leads to muscle imbalance and postural problems. Alternately, very low muscle tone called hypotonicity is often found in people with cerebral palsy.

To appear more “toned,” you must increase muscle and decrease fat by training effectively and eating healthy.  Having a better understanding of how this occurs is essential, especially when aiming to reach your fitness goals. Contact Dan at (978) 807-8579 or visit seachangefitness.net.

Dan Kinsella is an Exercise Physiologist with a degree in Sports Medicine. He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist. To learn more about this article, or his personal training services, visit seachangefitness.net or call (978) 807-8579 to schedule your FREE consultation!

Females — Get LEAN with Strength Training!

We know increasing lean muscle and decreasing body fat, as we age, is essential to improving our level of fitness, especially our overall health. We also know, strength training is one of the best ways to build lean muscle. Yet, even with this knowledge, the number of females who consistently strength train is extremely low. One of the biggest misconceptions of exercise is that woman build large muscles through strength training.  Social stigmas and lack of accurate information feed this myth. In actuality, strength training is just as important for females!    It should be approached similarly to male routines in regards to program design, exercise selection, intensity, and volume (relative to body size and level of strength), in order to achieve maximum physiologic and psychological benefits.

By nature, females do not “bulk up” because they do not produce as much testosterone (the male hormone), which is imperative for increasing muscle.  On average, an adult female produces only five to ten percent, compared to her male counterpart. Consequently, females should be more concerned about not having enough lean muscle, rather than too much.

The following are important physiological and psychological changes that occur as a result of strength training:

Metabolism Increase: As a result of increased lean muscle, metabolism is raised and more fuel is required for muscle maintenance.  This means, even while resting, muscles are burning more calories.

Density of Skeletal Bones Increase: Weight bearing exercise builds sturdier bones, which is particularly important to women who may be prone to osteoporosis (due to decreasing estrogen levels during menopause) or have a genetic predisposition.

Develop Stronger Ligaments and Tendons: These joint supports tend to weaken with age. Strength training allows for continued enjoyment of daily activities throughout all stages of life.

Prevent Muscle Atrophy: Unless used, muscles will gradually decrease in size and strength (atrophy). The way to prevent this....you guessed it, strength train!

Increase in Stamina and Physical Power: Simple tasks like carrying a full load of laundry upstairs without being out of breath, or squatting down to pick up a child without straining the lower back, are greatly improved.

Improve Balance: Strength training helps improve muscle imbalance and poor posture as the core is strengthened. This creates greater coordination, balance, and stability.

Rehabilitation and Recovery: After an injury and/or pre/post-surgery, strengthening surrounding muscles, tendons, and ligaments (which support the injured site), is a vital component to speed up recovery.

Psychological Effect: Studies show it improves a woman's self-confidence and reduces symptoms of clinical depression.

What's the take home message? If you spend most of your time at the gym doing cardio, but want to gain strength, lose fat, increase muscle tone, and transform your physique... STRENGTH TRAIN! With a well-structured and monitored program, you can achieve your fitness goals in a fraction of the time. Learn how to get the most out of your strength training workout by contacting Dan at (978) 807-8579 or visit seachangefitness.net.

Dan Kinsella is an Exercise Physiologist with a degree in Sports Medicine. He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist. To learn more about this article, or his personal training services, visit seachangefitness.net or call (978) 807-8579 to schedule your FREE consultation!

Trim the Fat - But NOT Completely

In your quest to eat healthier, at some point you’ve probably been told to buy low-fat foods, consume fewer fatty foods, and/or eat a completely non-fat diet.  Society has ingrained a negative connotation surrounding dietary fat; however, it should be an essential part of healthy eating.   Dietary fats are found in food and aid in many different ways by providing reserve energy, preventing essential fatty acid deficiencies, giving us longer satiety, and is essential for the absorption of the fat soluble vitamins of A, E, D, K, among other important benefits.

There are four types of fat we consume: monounsaturated, polyunsaturated, saturated, and trans fat. Some are healthier than others.  The key is to separate good fats from bad. The bad fats, saturated and trans, come from animal sources and tend to be more solid at room temperature.  The healthier fats, monounsaturated and polyunsaturated, come from food and oils and tend to be more liquid at room temperature.  

How does fat affect cholesterol levels? Bad fats (saturated and trans), tend to raise bad cholesterol (LDL) and lower good cholesterol (HDL); good fats (monounsaturated, and polyunsaturated) lower LDL and raise HDL.

Regardless of the type, fat is very calorie dense, giving us more than twice as much potential energy, 9 kcals/g (calories) compared to 4.3 kcal/g in protein and 4.1 kcal/g in carbohydrates. Thus, consuming too much of any good and/or bad fat, can lead to taking in too many calories, which can result in weight gain, potentially leading to other health related issues.

Alternatively, there are numerous consequences with consuming too little fat in our diet, which includes: hair loss, low body weight, cold intolerance, bruising, poor growth, lower resistance to infection, poor wound healing, and loss of menstruation.

Dietary fat should, on average, make up 20%-30% of our total calories, with the rest coming from the other macronutrients: protein and carbohydrates. A non-fat diet should never be an option. Learn about great sources of monounsaturated and polyunsaturated fats as well as healthier alternatives to saturated and trans fats by contacting Dan at (978) 807-8579.

Dan Kinsella is an Exercise Physiologist, with a degree in Sports Medicine.  He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist.  To learn more about this article, or his personal training services, visit www.seachangefitness.net or call (978) 807-8579 to schedule your FREE consultation!