Q: How many crunches are enough?
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A: There’s no magic number, says exercise physiologist Jerry Mayo, Ph.D., chair of kinesiology at Hendrix College in Conway, Ark. But “if you can do 20 crunches correctly, you’re not going to get much more benefit out of doing another 30,” he says. Instead of striving for mega-repetitions, you’d be better off modifying your crunch to work different muscles. For example, work your side (oblique) muscles by turning your torso as you rise off the floor or by angling your knees to one side and lifting straight up. You can also hold a 5-pound dumbbell in your hands to increase resistance, or perform your crunches on a stability ball to engage multiple core muscles.
However, no matter how many crunches you do, you won’t get the most benefit unless you’re using proper form: Lie face up with your feet on the ground and knees bent at a 90-degree angle. Your hands can be clasped loosely behind your head, held across your chest or at your sides. Contract your abs, bringing your ribs toward your hips, and flatten your spine. Then lift your head, neck and shoulder blades off the floor in one unit. Most important, be sure to avoid these classic mistakes:
Pulling on your neck Your neck should be neutral, as it is when you’re sitting or standing.
Holding your breath Breathe out as you flex your muscles, in as you lower yourself back to the floor.
Giving up because you don’t see results “You should feel the muscles getting stronger after three to four weeks of exercises,” says Mayo. However, you won’t see definition if you have excess body weight. For burning fat, cardiovascular exercise such as walking, bicycling or aerobics works best.
Q: Does my child really need all those immunizations?
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A: Beyond a doubt, the many trips to the pediatrician’s office are well worth it, says Gary L. Freed, M.D., director of pediatrics at the University of Michigan and immediate past chair of the National Vaccine Advisory Committee. “Vaccines represent an amazing opportunity for parents to prevent disease in their children,” he says.
Indeed, life-threatening illnesses such as smallpox, diphtheria and polio that can be prevented by vaccinations are at or near all-time lows, according to a 2007 study in the Journal of the American Medical Association. But a recent report issued by the Centers for Disease Control and Prevention (CDC) found that an alarming 28 percent of toddlers have not been vaccinated per U.S. guidelines. And the longer the delay, the longer children are vulnerable to disease, says Dr. Freed.
Vaccines are generally given in multiple doses based on a child’s developing immune system, says Freed. In some cases that means receiving up to four doses of the same vaccine over a period of time. “By the last dose, the immune system in more than 90 percent of children will mount a vigorous response if exposed to a certain disease,” he says. But with just one or two doses, the immune system may present a weakened defense or none at all.
If you do get off track with your child’s immunizations, don’t fret: “It happens to a lot of people. But it’s definitely a case of better late than never,” says Freed. A “catch-up” immunization schedule approved by several national medical groups guides pediatricians in administering vaccines at the proper intervals for children who are behind. To learn more about how you can protect your child and find out the current recommended immunization schedule, talk to your child’s pediatrician or visit the American Academy of Pediatrics’ Web site.
Q: Is dried fruit as healthy as fresh fruit?
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A: : While dried fruit does contain the same nutrients -- such as fiber, vitamins A and C, potassium and folate -- as fresh fruit, it can have up to three times more sugar and calories per ounce compared to fresh fruit. That’s because as fruit dries, water is lost and the sugar gets concentrated, explains Lila Ojeda, a registered dietitian in Portland, Ore., with LO Solutions. “Plus, without the water, you won’t feel as full,” she adds, “so you may consume a lot of calories but still not be satisfied.”
Despite its higher calorie and sugar count though, dried fruit in moderation can be a smart way to add variety and nutrients to your diet. When buying dried fruit, check the ingredient list for added sugar, oils, and sulfate (a preservative that can trigger allergic reactions in some people). Then add some pizzazz to salads, pancake batter or cereal with a handful of dried cherries or blueberries. Or “make your own trail mix with a variety of nuts, your favorite whole-grain cereal and chopped, dried fruit,” suggests Ojeda. And whether you’re out hiking or on a shopping marathon at the mall, dried apricots and bananas are tasty and convenient to tote along.
This Live Right Live Well Expert Q&A was written by journalist Kim Schworm Acosta.
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