As an ode to the gorging that tends to go on this time of year, I decided it is important to understand how the body responds in times of excess and scarcity. Every now and again we all tend to eat more than we need or wish we would have, and in response to this, we compensate by not eating for abnormally long periods of time, or over exercising. All foods eaten in excess can be stored as fat, and depending on our hormones and energy requirements, will be stored as fat.
Not surprising fat is the most readily of the macronutrients to be stored as fat, and takes 1/5 of the energy of carbs to be converted and stored as fat. Most of the dietary fat consumed is stored in the attractive adipose tissue in the body. Interestingly enough however, short and medium chain triglycerides such as coconut oil and butter are processed in the liver and used as a direct energy source rather than for storage.
When carbohydrates are consumed, they are first converted to glycogen and stored in the liver and muscles for our energy demands of normal bodily function. When carbs are eaten in excess insulin will direct the glucose to be stored in fat cells rather than in the muscles and liver.
Despite popular belief and practice, eating copious amounts of protein will not transform you into a muscle factory. Protein is first used to replenish our daily losses of protein, and can be used for energy when carb consumption is low (this is the basis of low carb diets). Beyond those needs however, protein, just like fat or protein eaten in excess can be stored as fat.
When we eat a meal the body uses all the nutrients consumed to replenish losses and then stores them for later use, as the body is in constant need for fuel, even during sleep. After about 4-5 hours the body has gone through most of the energy from the previous meal, and begins to go into a fasting state and begins to draw on the stores of energy. It will first use all excess carbs from the liver and the muscles, (this will last us up to 8 hours) then the body goes to excess fat and proteins to create energy. Fat breakdown almost doubles during fasting, and the body will begin to break down proteins in the muscles and the liver to get amino acids to make glucose for the nervous system and blood cells.
These dietary and systematic changes can inhibit our energy levels, appetite, metabolic rate, and mood amongst other things, which is why it is important to eat a consistent diet throughout the day and not starve in order to lose weight or to be able to feast at a Christmas party. Our bodies like consistency and you will function at a much higher level if you do not subject your body to constant changes of caloric supplies.
Thought of the week: “He that has satisfied his thirst, turns his back on the well.” Baltasar Gracian
-III
Monday, December 20, 2010
Monday, December 13, 2010
Men v. Women
I am going a little out of my depth this week, but I felt like a challenge. As part of my moving to Colorado, I have become more aware and respectful of the woman athlete since much of my training is done with one. We often talk about nutrition and what we eat in a given day or for a race, and it got me thinking about what I need to eat versus what she needs to eat, and how much and in what areas our nutritional needs vary.
It is no surprise that men generally weigh more than women, have more muscle mass, thus a higher basal metabolic rate, and therefore require more calories than women in a given day, but what are the differences beyond the calories? Do men need more of certain nutrients and less of others or just more of everything? Well, prior to puberty the nutritional demands of boys and girls are not all that different, but once women become child ready their specific needs begin to manifest. The main differences in nutrition highlighted here involve iron, calcium, and folate.
Since women have more ongoing cycles in their body then men, they are more prone to certain nutritional deficiencies, and with lower caloric needs in general, it can be difficult to overcome these deficiencies. Blood loss can lead to iron deficiencies which makes it harder for women to receive adequate amounts at certain times. Men need about 8mg per day while women need about 18mg (28 when pregs) per day, while men easily get this from their food, it is harder for women since they need less food in a given day. Iron is important for the formation of hemoglobin (maintains oxygen in the blood) and the production of energy. Low iron can increase fatigue, and decrease concentration and memory. Iron rich foods include spinach, chard, beans, fish, meat, and peas.
Calcium is also more important for women than men. Thanks to milk ads, we all now that calcium is important for strong bones and to prevent osteoporosis, but it is also important for blood pressure, muscle contraction, blood clotting, immune function, and the transmission of nerve impulses; wow right? It’s that important, and for women its more important than men. Some calcium rich foods include kale, spinach, brussel sprouts, nuts, seeds, and figs. If you’re a numbers guy or gal shoot for about 1000-1500mg/day.
Lastly, folate; folate is one of many of the B vitamins, B9 to be specific, and is very important for all women wanting to have kids, since it has been shown to reduce the chances of neurological birth defects, as well have an impact on the overall fetal development. Folate also plays a role in cell production and formation (hence pregnant women), DNA synthesis, bone strength, depression, and fatigue. Good sources of folate include spinach (shows up a lot huh?), broccoli, beets, and beans. Shoot for 400-600mg(women) a day.
Beyond the biological differences, nutritional demands can vary between men and women for other reasons, most notably, the obsession women generally have with their weight. I am not saying men do not share it, and for those of you that know me personally, know I am probably worse than most women, but women tend to exercise for weight loss while men tend to for muscle gain, which implies more. Insufficient caloric intake can have several negative effects that accompany weight loss. So please be sure you are eating enough if you are going to exercise. More on this next week.
Thought- “No step. No story.”
-III
It is no surprise that men generally weigh more than women, have more muscle mass, thus a higher basal metabolic rate, and therefore require more calories than women in a given day, but what are the differences beyond the calories? Do men need more of certain nutrients and less of others or just more of everything? Well, prior to puberty the nutritional demands of boys and girls are not all that different, but once women become child ready their specific needs begin to manifest. The main differences in nutrition highlighted here involve iron, calcium, and folate.
Since women have more ongoing cycles in their body then men, they are more prone to certain nutritional deficiencies, and with lower caloric needs in general, it can be difficult to overcome these deficiencies. Blood loss can lead to iron deficiencies which makes it harder for women to receive adequate amounts at certain times. Men need about 8mg per day while women need about 18mg (28 when pregs) per day, while men easily get this from their food, it is harder for women since they need less food in a given day. Iron is important for the formation of hemoglobin (maintains oxygen in the blood) and the production of energy. Low iron can increase fatigue, and decrease concentration and memory. Iron rich foods include spinach, chard, beans, fish, meat, and peas.
Calcium is also more important for women than men. Thanks to milk ads, we all now that calcium is important for strong bones and to prevent osteoporosis, but it is also important for blood pressure, muscle contraction, blood clotting, immune function, and the transmission of nerve impulses; wow right? It’s that important, and for women its more important than men. Some calcium rich foods include kale, spinach, brussel sprouts, nuts, seeds, and figs. If you’re a numbers guy or gal shoot for about 1000-1500mg/day.
Lastly, folate; folate is one of many of the B vitamins, B9 to be specific, and is very important for all women wanting to have kids, since it has been shown to reduce the chances of neurological birth defects, as well have an impact on the overall fetal development. Folate also plays a role in cell production and formation (hence pregnant women), DNA synthesis, bone strength, depression, and fatigue. Good sources of folate include spinach (shows up a lot huh?), broccoli, beets, and beans. Shoot for 400-600mg(women) a day.
Beyond the biological differences, nutritional demands can vary between men and women for other reasons, most notably, the obsession women generally have with their weight. I am not saying men do not share it, and for those of you that know me personally, know I am probably worse than most women, but women tend to exercise for weight loss while men tend to for muscle gain, which implies more. Insufficient caloric intake can have several negative effects that accompany weight loss. So please be sure you are eating enough if you are going to exercise. More on this next week.
Thought- “No step. No story.”
-III
Sunday, November 28, 2010
Proteolytic Enzymes
I trust everyone had a nice Thanksgiving and got some good food and football in; I had a great time with my family at our ranch in TX, and besides the Dallas and Miami games, I had a great Thanksgiving. Now, on to the good stuff, to follow up on the importance of enzymes and hydrochloric acid for digestion and health, I am discussing a specific group of enzymes important for athletes; systemic or more commonly known, proteolytic enzymes.
So what are proteolytic enzymes; they are protein eating enzymes. Now your probably saying “wait a second, I thought enzymes are proteins so check it Jay!", and your right, but these specific types of enzymes eat dead proteins from our bodies, which has significant health benefits for us, and most notably, athletes; primarily, reducing inflammation. This works because inflammation after an injury causes accumulation of proteins and fluid in the extracellular space which causes swelling and pain. Next, the blood begins to clot which blocks circulation. This is where the enzymes earn their stripes, they dissolve these blood clots to allow oxygen to reach damaged tissue to promote healing of damaged tissue and eliminate inflammatory debris from the injury. Regular training sessions can also have the effect of acute inflammation which can lead to similar clotting, so do not mistake this therapy for only serious injuries; it can be effective no matter how your body is feeling. As we also know, despite the numerous health benefits that come with exercise, high volume and intensity training present the body with a significant amount of stress that can weaken our immune system and function. These enzymes have shown to help maintain normal immune function and reduce inflammation despite high training demands, which can improve recovery.
Proteolytic enzymes improve blood circulation by eating excess fibrin (a blood clotting protein) that can cause our blood to thicken, trap red blood cells, and cause the liver problems when cleansing the blood. This gives us cleaner blood that is less prone to clotting, and stronger white blood cells to improve our ability to fight off infection. These types of enzymes are also useful for immune support as they are responsible for killing parasites, bacteria, viruses, and fungus which are all protein based invaders.
Supplementation of these enzymes can aid all kinds of ailments including infections, food allergies, post surgical healing, arthritis, cancer, lupes, MS, and Crohns. In order to receive the full healing benefits from proteolytic enzymes they MUST be taken on an empty stomach so no digestive effects interfere with the passing of the enzymes through the stomach lining into the circulatory system where they can go to work. When choosing a supplement it is important to find a product that lists the enzymes contained and not a “proprietary blend” of enzymes; the most important proteolytic enzymes include pancreatin, trypsin, papain, peptizyme, and bromelain, so look for these in choosing a supplement.
Tip of the week- “Make allowances for each other’s faults.”
-III
Some studies
http://www.doctormurray.com/index.php?option=com_content&view=article&id=137
http://healthlibrary.epnet.com/GetContent.aspx?token=e0498803-7f62-4563-8d47-5fe33da65dd4&chunkiid=21671#ref50
So what are proteolytic enzymes; they are protein eating enzymes. Now your probably saying “wait a second, I thought enzymes are proteins so check it Jay!", and your right, but these specific types of enzymes eat dead proteins from our bodies, which has significant health benefits for us, and most notably, athletes; primarily, reducing inflammation. This works because inflammation after an injury causes accumulation of proteins and fluid in the extracellular space which causes swelling and pain. Next, the blood begins to clot which blocks circulation. This is where the enzymes earn their stripes, they dissolve these blood clots to allow oxygen to reach damaged tissue to promote healing of damaged tissue and eliminate inflammatory debris from the injury. Regular training sessions can also have the effect of acute inflammation which can lead to similar clotting, so do not mistake this therapy for only serious injuries; it can be effective no matter how your body is feeling. As we also know, despite the numerous health benefits that come with exercise, high volume and intensity training present the body with a significant amount of stress that can weaken our immune system and function. These enzymes have shown to help maintain normal immune function and reduce inflammation despite high training demands, which can improve recovery.
Proteolytic enzymes improve blood circulation by eating excess fibrin (a blood clotting protein) that can cause our blood to thicken, trap red blood cells, and cause the liver problems when cleansing the blood. This gives us cleaner blood that is less prone to clotting, and stronger white blood cells to improve our ability to fight off infection. These types of enzymes are also useful for immune support as they are responsible for killing parasites, bacteria, viruses, and fungus which are all protein based invaders.
Supplementation of these enzymes can aid all kinds of ailments including infections, food allergies, post surgical healing, arthritis, cancer, lupes, MS, and Crohns. In order to receive the full healing benefits from proteolytic enzymes they MUST be taken on an empty stomach so no digestive effects interfere with the passing of the enzymes through the stomach lining into the circulatory system where they can go to work. When choosing a supplement it is important to find a product that lists the enzymes contained and not a “proprietary blend” of enzymes; the most important proteolytic enzymes include pancreatin, trypsin, papain, peptizyme, and bromelain, so look for these in choosing a supplement.
Tip of the week- “Make allowances for each other’s faults.”
-III
Some studies
http://www.doctormurray.com/index.php?option=com_content&view=article&id=137
http://healthlibrary.epnet.com/GetContent.aspx?token=e0498803-7f62-4563-8d47-5fe33da65dd4&chunkiid=21671#ref50
Monday, November 22, 2010
Enzymes and Stomach Acid
The next two weeks we are going to get into the world of enzymes and learn their function and importance to our health. First I will explain and enzymes and then next week discuss enzymes’ role in athletics. Enzymes are functional proteins that act as catalysts to perform important functions in digestion, metabolism, and detoxification. There are thousands of enzymes, but they all fall into one of three groups; 1) digestive, to help break down food. The major digestive enzymes are protease, lipase, and amylase, used to digest protein, fats, and carbs. 2) Metabolic, necessary for body function, and, 3) plant based enzymes from raw food, to prepare and aid food in digestion. Without enzymes no reactions can take place in our body; vitamins, minerals, and hormones cannot function without enzymes.
There are thousands of enzymes in the body and each one of them can only perform one chemical reaction, but, enzymes can be used over and over again to perform that function. As previously stated, those major functions include digestion and the chemical reactions in our body such as detoxification, cell regeneration, immune support, metabolism for energy production, and synthesis of hormones and vitamins.
Digestive enzymes can be lost through sweat, waste, and ageing, so it is important to supplement enzymes as well as eat lots of raw foods if you can. Some of the major benefits to enzyme supplementation include:
• Improved digestion
• Strengthen our immune system
• Give our bodies more antioxidants
• Reduce injury and inflammation
• Aids in reproduction problems
Before running off to get digestive enzymes it is important to understand the role of hydrochloric acid in the stomach, and ensure you are producing adequate amounts in your stomach. If there is not enough stomach acid then proteins cannot be digested, digestive enzymes cannot be stimulated, and bile release will be inhibited causing problems for the gall bladder which stores bile. That’s right, if you do not have adequate stomach acid, you cannot use enzymes, and will not properly digest food. Symptoms of low stomach acid (hypochlorhydria) include constipation, halitosis, undigested food in stools, and acid reflux, so, ensure proper stomach acid prior to beginning enzyme supplementation.
Have a great Thanksgiving, and have some enzymes for your appetizer.
There are thousands of enzymes in the body and each one of them can only perform one chemical reaction, but, enzymes can be used over and over again to perform that function. As previously stated, those major functions include digestion and the chemical reactions in our body such as detoxification, cell regeneration, immune support, metabolism for energy production, and synthesis of hormones and vitamins.
Digestive enzymes can be lost through sweat, waste, and ageing, so it is important to supplement enzymes as well as eat lots of raw foods if you can. Some of the major benefits to enzyme supplementation include:
• Improved digestion
• Strengthen our immune system
• Give our bodies more antioxidants
• Reduce injury and inflammation
• Aids in reproduction problems
Before running off to get digestive enzymes it is important to understand the role of hydrochloric acid in the stomach, and ensure you are producing adequate amounts in your stomach. If there is not enough stomach acid then proteins cannot be digested, digestive enzymes cannot be stimulated, and bile release will be inhibited causing problems for the gall bladder which stores bile. That’s right, if you do not have adequate stomach acid, you cannot use enzymes, and will not properly digest food. Symptoms of low stomach acid (hypochlorhydria) include constipation, halitosis, undigested food in stools, and acid reflux, so, ensure proper stomach acid prior to beginning enzyme supplementation.
Have a great Thanksgiving, and have some enzymes for your appetizer.
Monday, November 15, 2010
WATER
This week may be the most important post I will ever do because the subject matter is so vital to all body function, especially athletic function, and the number one answer to many problems that we suffer on a daily basis.
All actions in the body require a medium to occur and this medium is one of the most readily available as well as ignored substances in the planet; water. Our bodies our comprised of about 70% water in the form of blood, lymph (transports cells, bacteria, and fats), and other cellular fluid. Some of the major functions of water in the body include transport, lubrication, molecular structural support, regulating of body temperature, and maintaining blood volume. When we do not drink enough water our body is forced to prioritize what systems will get water. What this means is that the body will cut back on functions to preserve water for the brain, which is about 80% water, and cause us to experience fatigue, energy loss, constipation, lack of focus, cramps, weight gain, digestive problems, skin problems, joint pain, blood pressure imbalance, and premature ageing.
This leads to a question I am sure is entering your mind at this point; how much water should I drink and what kind of water should I drink? It is recommended to drink about 2.5 to 4 liters of water, which for my US readers is slightly over 10 to 16 Cups of water a day. For me, an easy way to get me going in the right direction is to have 32oz of water with ½ a lemon juice right when I wake up. Not only does this get me a large portion of water early on in the day, but the lemon helps my liver jumpstart its detoxification processes. It is important that the water is room temperature and that you use real lemons, not juice from the plastic lemons for sale at the grocery store.
When you train your gonna need a lot more water, and it is important to hydrate during training if you can. A 2% loss in body weight during exercise has the effect of a 20% decrease in performance, and for endurance athletes this can have a tremendous impact on results. It is important to drink before training, and drink 8 oz or so every 20 minutes if you can during a session. If your going for more than an hour be sure to add some electrolytes to the water.
With all the functions performed by water in the body, it is clear that high quality water is important to achieving optimal health. The best source of water is strangely highly debated and can be too expensive, or impractical to fully experience. Looking past the high priced filtered and from the source spring water, we are left with carbon filters (Pur/Brita), distilled, bottled, reverse osmosis, and tap water.
First the easy ones, the only thing worse than tap water is paying for filtered tap water in a convenient BPA laced bottle (Dasani, Aquafina, etc). Tap water contains many harmful chemicals such as fluoride, nitrates, lead, and the scariest to me, pharmaceuticals. Your carbon filters are a great choice and will get rid of 95% of these chemicals but not all of them, and not the pharmaceuticals. Your best value option is to get real spring water from a trusted source in your area. Many companies deliver and some grocery stores will sell the spring water in 5 gallon jugs at a very reasonable price. Distilled water is also a good choice, as this is the purest water you will find; it is completely void of all and any impurities or contaminants, but is also void of minerals.
Also, it is important to touch briefly on what does not count as water for our daily needs; coke, sports drinks, energy drinks, tea, coffee, and lemonade, while being made largely of water, do not count as water. Many of these act as diuretics, which actually have a dehydrating effect on our bodies, and the others are loaded with sugar which can also negatively affect hydration as well as many other systems in the body.
I know that it is not always practical to follow these guidelines, and please do not forgo water when you cannot find a good source. If all you can drink is bottled water just be sure to look at the bottle and see what kind of water you are drinking. Also if you must, drink tap water do, but this is a rare justification as it is pretty easy when traveling try and go to a grocery store and buy the gallon jugs of distilled water right when you get to your destination so you can have high quality water and do not have to make compromised decisions.
Drinking high quality water is crucial to our health and with proper planning and budgeting can be an easy way for everyone to improve health and vitality. Try implementing some of this education and see if it doesn’t make a difference.
All actions in the body require a medium to occur and this medium is one of the most readily available as well as ignored substances in the planet; water. Our bodies our comprised of about 70% water in the form of blood, lymph (transports cells, bacteria, and fats), and other cellular fluid. Some of the major functions of water in the body include transport, lubrication, molecular structural support, regulating of body temperature, and maintaining blood volume. When we do not drink enough water our body is forced to prioritize what systems will get water. What this means is that the body will cut back on functions to preserve water for the brain, which is about 80% water, and cause us to experience fatigue, energy loss, constipation, lack of focus, cramps, weight gain, digestive problems, skin problems, joint pain, blood pressure imbalance, and premature ageing.
This leads to a question I am sure is entering your mind at this point; how much water should I drink and what kind of water should I drink? It is recommended to drink about 2.5 to 4 liters of water, which for my US readers is slightly over 10 to 16 Cups of water a day. For me, an easy way to get me going in the right direction is to have 32oz of water with ½ a lemon juice right when I wake up. Not only does this get me a large portion of water early on in the day, but the lemon helps my liver jumpstart its detoxification processes. It is important that the water is room temperature and that you use real lemons, not juice from the plastic lemons for sale at the grocery store.
When you train your gonna need a lot more water, and it is important to hydrate during training if you can. A 2% loss in body weight during exercise has the effect of a 20% decrease in performance, and for endurance athletes this can have a tremendous impact on results. It is important to drink before training, and drink 8 oz or so every 20 minutes if you can during a session. If your going for more than an hour be sure to add some electrolytes to the water.
With all the functions performed by water in the body, it is clear that high quality water is important to achieving optimal health. The best source of water is strangely highly debated and can be too expensive, or impractical to fully experience. Looking past the high priced filtered and from the source spring water, we are left with carbon filters (Pur/Brita), distilled, bottled, reverse osmosis, and tap water.
First the easy ones, the only thing worse than tap water is paying for filtered tap water in a convenient BPA laced bottle (Dasani, Aquafina, etc). Tap water contains many harmful chemicals such as fluoride, nitrates, lead, and the scariest to me, pharmaceuticals. Your carbon filters are a great choice and will get rid of 95% of these chemicals but not all of them, and not the pharmaceuticals. Your best value option is to get real spring water from a trusted source in your area. Many companies deliver and some grocery stores will sell the spring water in 5 gallon jugs at a very reasonable price. Distilled water is also a good choice, as this is the purest water you will find; it is completely void of all and any impurities or contaminants, but is also void of minerals.
Also, it is important to touch briefly on what does not count as water for our daily needs; coke, sports drinks, energy drinks, tea, coffee, and lemonade, while being made largely of water, do not count as water. Many of these act as diuretics, which actually have a dehydrating effect on our bodies, and the others are loaded with sugar which can also negatively affect hydration as well as many other systems in the body.
I know that it is not always practical to follow these guidelines, and please do not forgo water when you cannot find a good source. If all you can drink is bottled water just be sure to look at the bottle and see what kind of water you are drinking. Also if you must, drink tap water do, but this is a rare justification as it is pretty easy when traveling try and go to a grocery store and buy the gallon jugs of distilled water right when you get to your destination so you can have high quality water and do not have to make compromised decisions.
Drinking high quality water is crucial to our health and with proper planning and budgeting can be an easy way for everyone to improve health and vitality. Try implementing some of this education and see if it doesn’t make a difference.
Monday, November 8, 2010
Energy
First off, to the handful of family and friends that read these, I want to apologize for the absence; its not like I have been too busy, I just have not been into writing for the last couple of weeks. So, for those of you reading this week, thanks for stickin with me, and I will try to do better.
I was recently asked about low energy and sources other than caffeine to help get us going in the morning or through that tough period in the afternoon that seems to always come around 2 or 3 in the afternoon. Personally, I know that when I have to be sitting down all day it seems that I often get tired at the same time, and there are several reasons for this. So for the majority of people who do not have a job that allows them to constantly be moving, I will address a few possibilities for your fatigue with remedies.
First off, the obvious, you’ve been sitting on your butt for too long! Get up, and go for a walk around the office, do a couple of push ups at your desk, (I’ve seen it) or venture outside and take a walk, and get some vitamin D,…two dragons.
Second, your tired. I know this too is in the obvious category, but I am always amazed to hear that people sleep 4-5 hours a night and expect to be able to get through the day. That is not going to cut it, and if you take a little more interest in getting 6-8 hours it may have tremendous effects on your energy throughout the day.
Third, your diet is off. Besides poor diet choices which can often times translate to lethargy, when we go through long stretches without eating or do not eat enough, our bodies can produce excess insulin, which drains our energy because we do not have enough glucose in our bloodstream (low blood sugar). It may help you to eat a snack a couple of hours before or after lunch to get the body going a little bit, and your blood sugar stable.
Fourth, your dehydrated. Our bodies, much like the world are 2/3 water, and when there is not enough of this precious liquid it can cause, among other concerns, our blood to thicken which makes our heart work harder to move blood, and deprive us of the movement of many nutrients needed for energy through the body.
In conclusion, there are several reasons why you may get tired at work in the afternoon, many of which are diet related, and there are several non-caffeine answers to the problem. If none of these alternatives work for you and you feel like you “have to have coffee” have A cup, but do try and keep it minimal or, try an alternative good quality organic tea, a couple of squares of dark chocolate, yerba mate, or if you can get it, wheat grass.
“Don’t grieve when people fail to recognize your ability. Grieve for your lack of ability instead.” - C
SJF
I was recently asked about low energy and sources other than caffeine to help get us going in the morning or through that tough period in the afternoon that seems to always come around 2 or 3 in the afternoon. Personally, I know that when I have to be sitting down all day it seems that I often get tired at the same time, and there are several reasons for this. So for the majority of people who do not have a job that allows them to constantly be moving, I will address a few possibilities for your fatigue with remedies.
First off, the obvious, you’ve been sitting on your butt for too long! Get up, and go for a walk around the office, do a couple of push ups at your desk, (I’ve seen it) or venture outside and take a walk, and get some vitamin D,…two dragons.
Second, your tired. I know this too is in the obvious category, but I am always amazed to hear that people sleep 4-5 hours a night and expect to be able to get through the day. That is not going to cut it, and if you take a little more interest in getting 6-8 hours it may have tremendous effects on your energy throughout the day.
Third, your diet is off. Besides poor diet choices which can often times translate to lethargy, when we go through long stretches without eating or do not eat enough, our bodies can produce excess insulin, which drains our energy because we do not have enough glucose in our bloodstream (low blood sugar). It may help you to eat a snack a couple of hours before or after lunch to get the body going a little bit, and your blood sugar stable.
Fourth, your dehydrated. Our bodies, much like the world are 2/3 water, and when there is not enough of this precious liquid it can cause, among other concerns, our blood to thicken which makes our heart work harder to move blood, and deprive us of the movement of many nutrients needed for energy through the body.
In conclusion, there are several reasons why you may get tired at work in the afternoon, many of which are diet related, and there are several non-caffeine answers to the problem. If none of these alternatives work for you and you feel like you “have to have coffee” have A cup, but do try and keep it minimal or, try an alternative good quality organic tea, a couple of squares of dark chocolate, yerba mate, or if you can get it, wheat grass.
“Don’t grieve when people fail to recognize your ability. Grieve for your lack of ability instead.” - C
SJF
Monday, October 11, 2010
Soreness, aches, and pains
Aches, pains, and soreness are part and parcel to training and exercise. Much of this is caused by bad technique, extending ourselves beyond what we can handle, as well as insufficient rest and recovery. Diet can be a tremendous factor in soreness as well as how long you deal with many of pains of training. Certain foods such as processed foods, high protein diets, high amounts of omega 6’s (soybean, cottonseed and corn oils), and sugary foods promote inflammation which in turn promotes pain in the body, while other foods are anti-inflammatory and can ease much of the discomfort often experienced during and after exercise. Some of the best foods to combat inflammation in the body include grapes, berries, pineapple, cherries, kiwi, celery, garlic, salmon, curry, turmeric (contains the popular healer curcumin), and ginger. Also high amounts of foods rich in vitamin C and E such as nuts, seeds, peppers, and broccoli are beneficial.
A few of these foods have been studied and shown to reduce muscle pain, swelling, and damage. Cherry juice has been studied by the British Journal of Sports Medicine to reduce muscle pain and damage, and ginger has been shown to reduce muscle soreness when taken after a workout by the University of GA. A note on the ginger, please do not think this means to down handfuls of the candied ginger, because that is not ok, this means fresh ginger added to smoothies, teas, or dressings.
Researching this topic I came across a few home remedies which I thought were interesting; one was to make a mixture of 1C ACV (apple cider vinegar) 1C honey and 8 cloves in the blender and then mix 2T of that mixture into 8oz of water or fresh juice. This was shown by the University of Edinburgh to reduce pain in those suffering from arthritis by 90%. Have not tried this one, but since I like all things honey, I will be shortly. Another interesting remedy I came across was to take a shower with intervals of 30 seconds of cold followed by 2 min of warm to open and close the capillaries in an effort to flush lactic acid from the body. Not sure about this one, especially since its starting to cool down out here in CO, but it does seem easy enough to give a shot, just may have to wait till April for me.
Last thing on soreness and injury I want to mention, is proper refueling after exercise. It is important to refuel the glycogen stores (the body’s fuel) immediately after exercise. This is best done with fruit or other simple carbs within a 30-60 minute window after training. If this is not done it can take up to 48 hours to replenish glycogen which could lead to reduced performance and injury in subsequent days. One of my go to post work out drinks is a smoothie with banana and celery for the great sources of potassium and sodium in those foods, since it is important to get electrolytes back in the system for recovery.
Have a great week
Tip of the week- Fall is great time of year everywhere...
A few of these foods have been studied and shown to reduce muscle pain, swelling, and damage. Cherry juice has been studied by the British Journal of Sports Medicine to reduce muscle pain and damage, and ginger has been shown to reduce muscle soreness when taken after a workout by the University of GA. A note on the ginger, please do not think this means to down handfuls of the candied ginger, because that is not ok, this means fresh ginger added to smoothies, teas, or dressings.
Researching this topic I came across a few home remedies which I thought were interesting; one was to make a mixture of 1C ACV (apple cider vinegar) 1C honey and 8 cloves in the blender and then mix 2T of that mixture into 8oz of water or fresh juice. This was shown by the University of Edinburgh to reduce pain in those suffering from arthritis by 90%. Have not tried this one, but since I like all things honey, I will be shortly. Another interesting remedy I came across was to take a shower with intervals of 30 seconds of cold followed by 2 min of warm to open and close the capillaries in an effort to flush lactic acid from the body. Not sure about this one, especially since its starting to cool down out here in CO, but it does seem easy enough to give a shot, just may have to wait till April for me.
Last thing on soreness and injury I want to mention, is proper refueling after exercise. It is important to refuel the glycogen stores (the body’s fuel) immediately after exercise. This is best done with fruit or other simple carbs within a 30-60 minute window after training. If this is not done it can take up to 48 hours to replenish glycogen which could lead to reduced performance and injury in subsequent days. One of my go to post work out drinks is a smoothie with banana and celery for the great sources of potassium and sodium in those foods, since it is important to get electrolytes back in the system for recovery.
Have a great week
Tip of the week- Fall is great time of year everywhere...
Monday, October 4, 2010
Protein Part 3- Rice
Alas, the protein series is ending this week with rice protein, which I am sure is welcoming for some. Rice protein is a great source of proteins for vegans and those who want to stay away from whey and soy protein due to the allergens, GMO’s, processing, dairy, or digestive problems that can accompany whey or soy. Rice protein can be used just like the other products to make great smoothies or add into juices, and has many advantages to other protein sources including;
• Non-allergenic
• Dairy free
• Vegan
• GMO free
• High fiber
• Minimal processing and additives
• High Bioavailability
• Low GI distress
Rice protein is made by the grinding of brown rice into a flour, then mixing that with water. Enzymes are then added to separate the carbs and the fibers from the protein. The process must be done at a low heat to preserve the enzymes and to prevent the denaturing of the amino acids. This process results in a raw and highly usable protein source which is over 86% digested by the body. Rice protein has a net protein utilization (NPU) of about 76 compared to that of soy and whey at 61 and 92 respectively. The NPU is on a scale of 100, and measures the amount of protein converted by the body from a given source. The concerns with rice protein include the taste, which some find gritty or chalky, and the amino profile, which has a slightly lower level of the amino acid lysine in comparison to whey or soy (.5g compared to 1.5g in whey) making it not as complete as the other two, but still a complete protein.
Bottom line, rice protein is an excellent raw and vegan source of protein for those wanting to stay away from whey or soy. It is a great source of plant based protein, and is a great way to add more protein to your diet for training, or if you eat a plant based diet and may not be eating enough protein. Below I have given a few choice producers of rice protein that adhere to the mentioned standards.
Recommend rice protein supplements;
Sun Warrior protein
Jay Robb sprouted brown rice protein
Boku Super Protein
I am trying to be more consistent and stick to a Monday posting every week from now on, I appreciate your understanding in my inconsistencies over the last few weeks. I also welcome and would appreciate any ideas and suggested topics that you may want to hear more about. Thank you and have a great week.
• Non-allergenic
• Dairy free
• Vegan
• GMO free
• High fiber
• Minimal processing and additives
• High Bioavailability
• Low GI distress
Rice protein is made by the grinding of brown rice into a flour, then mixing that with water. Enzymes are then added to separate the carbs and the fibers from the protein. The process must be done at a low heat to preserve the enzymes and to prevent the denaturing of the amino acids. This process results in a raw and highly usable protein source which is over 86% digested by the body. Rice protein has a net protein utilization (NPU) of about 76 compared to that of soy and whey at 61 and 92 respectively. The NPU is on a scale of 100, and measures the amount of protein converted by the body from a given source. The concerns with rice protein include the taste, which some find gritty or chalky, and the amino profile, which has a slightly lower level of the amino acid lysine in comparison to whey or soy (.5g compared to 1.5g in whey) making it not as complete as the other two, but still a complete protein.
Bottom line, rice protein is an excellent raw and vegan source of protein for those wanting to stay away from whey or soy. It is a great source of plant based protein, and is a great way to add more protein to your diet for training, or if you eat a plant based diet and may not be eating enough protein. Below I have given a few choice producers of rice protein that adhere to the mentioned standards.
Recommend rice protein supplements;
Sun Warrior protein
Jay Robb sprouted brown rice protein
Boku Super Protein
I am trying to be more consistent and stick to a Monday posting every week from now on, I appreciate your understanding in my inconsistencies over the last few weeks. I also welcome and would appreciate any ideas and suggested topics that you may want to hear more about. Thank you and have a great week.
Tuesday, September 28, 2010
Protein Part 2- Whey
First off, apologies for the late posting: I have been traveling and did not have internet.
I lived a large portion of my schooling years consuming extreme amounts of protein through chicken, eggs, and most notably, whey in a powder form. Me and my roommates in college would put it in everything from oatmeal, yogurt, smoothies, and sprinkled over fruit from time to time. Whey is one of the two proteins that comes from cows milk as a highly processed result in the making of cheese. Whey contains little fat, lactose (the sugar that comes from dairy), or cholesterol. Whey is a complete protein which means it contains all of the essential amino acids as well as branch chain amino acids (BCAA’s), which are the first ones used during exercise and are absorbed directly into the muscle tissue. Whey has also been shown to aid in weight loss, blood sugar stabilization, and cholesterol levels. Clearly whey protein has many great affects, and since it is a more absorbable protein than soy it gives you much more bang for your buck.
However, whey can be limiting for those wanting to eat vegetarian, vegan, or raw foods since it comes from cows and is highly, highly processed. In addition protein supplementation can cause added strain on the kidneys and liver when we get much more than our bodies need. Another issue that can come up with protein supplementation is chemical exposure A recent consumer reports study of 15 popular protein drinks found that 3 products (EAS and Muscle Milk) contained levels of lead, cadmium, arsenic, and mercury above the USP (United States Pharmacopeia) recommendations.
I assure you that any person that eats meat gets enough protein for the day. Whey is a great option for a post work out smoothie, breakfast, or snack, but just be sure to account for the protein in your diet. Do not eat a big protein shake after a workout and then go to Capital Grille for a 20oz strip. If you do need to supplement whey protein in your diet, here a few recommendations to keep in mind when choosing a product.
• Get whey from grass fed and pesticide free cows which will give you higher quality nutrition.
• Many cows are treated with the maligned and dangerous rBGH hormone to increase milk production.
• Most whey is heated which decreases the nutritional content and the immune supporting micronutrients.
• Get whey protein concentrate, since isolates are stripped of nutritional cofactors, exposed to acid processing, cannot be assimilated by the body.
• Many whey products contain artificial sweeteners, so be sure and get unsweetened.
Next post will discuss another popular protein source: rice. Have a great week!
Tip of the week- When storing beets, cut the leaves and store separate so they do not take all the moisture from the root.
Sources
http://rawnatureboy.ning.com/profiles/blogs/arsenic-in-your-protein-shake
mercola.com
I lived a large portion of my schooling years consuming extreme amounts of protein through chicken, eggs, and most notably, whey in a powder form. Me and my roommates in college would put it in everything from oatmeal, yogurt, smoothies, and sprinkled over fruit from time to time. Whey is one of the two proteins that comes from cows milk as a highly processed result in the making of cheese. Whey contains little fat, lactose (the sugar that comes from dairy), or cholesterol. Whey is a complete protein which means it contains all of the essential amino acids as well as branch chain amino acids (BCAA’s), which are the first ones used during exercise and are absorbed directly into the muscle tissue. Whey has also been shown to aid in weight loss, blood sugar stabilization, and cholesterol levels. Clearly whey protein has many great affects, and since it is a more absorbable protein than soy it gives you much more bang for your buck.
However, whey can be limiting for those wanting to eat vegetarian, vegan, or raw foods since it comes from cows and is highly, highly processed. In addition protein supplementation can cause added strain on the kidneys and liver when we get much more than our bodies need. Another issue that can come up with protein supplementation is chemical exposure A recent consumer reports study of 15 popular protein drinks found that 3 products (EAS and Muscle Milk) contained levels of lead, cadmium, arsenic, and mercury above the USP (United States Pharmacopeia) recommendations.
I assure you that any person that eats meat gets enough protein for the day. Whey is a great option for a post work out smoothie, breakfast, or snack, but just be sure to account for the protein in your diet. Do not eat a big protein shake after a workout and then go to Capital Grille for a 20oz strip. If you do need to supplement whey protein in your diet, here a few recommendations to keep in mind when choosing a product.
• Get whey from grass fed and pesticide free cows which will give you higher quality nutrition.
• Many cows are treated with the maligned and dangerous rBGH hormone to increase milk production.
• Most whey is heated which decreases the nutritional content and the immune supporting micronutrients.
• Get whey protein concentrate, since isolates are stripped of nutritional cofactors, exposed to acid processing, cannot be assimilated by the body.
• Many whey products contain artificial sweeteners, so be sure and get unsweetened.
Next post will discuss another popular protein source: rice. Have a great week!
Tip of the week- When storing beets, cut the leaves and store separate so they do not take all the moisture from the root.
Sources
http://rawnatureboy.ning.com/profiles/blogs/arsenic-in-your-protein-shake
mercola.com
Friday, September 17, 2010
Protein part 1- Soy
I have decided to do a series on protein where I will give an overview of the major sources of protein sources for athletes and non athletes. Many popular sports supplements contain soy as their main protein source. Why is this? Well, soy is lactose free, animal free, low in fat, natural, and contains vitamin B12, good qualities if you’re a vegetarian or just looking for a healthy alternative right? In fact in a recent survey but the United Soybean Board 85% of consumers viewed soy as a healthy alternative. But, soy has recently come under heavy fire as a protein source as well as source of good nutrition.
Proponents of soy tout the long lived Asian cultures that have thrived off of soy for centuries as proof of its healthfulness. However, unlike those cultures, which ate the soybean in its whole and natural state, western producers fracture the product in two and separate the protein and the oil for our consumption. A vast majority of the soy products that we purchase are highly processed, one of the highest pesticide levels in all foods, and almost all soy products sold are genetically modified. Additionally soy has been found to;
• contain high levels of enzyme inhibitors which are responsible for gastric distress, reduce protein digestion and the uptake of amino’s
• High in phytic acid which block the body’s ability to absorb minerals
• High amounts of omega 6 fatty acids
• Could lead to increased rate of breast cancer, brain damage, infant abnormalities, thyroid disorders
Fermented soy products like tempeh and miso paste as well as organically produced soy can be a healthy part of your diet. A recent study concluded that up to 11 grams of soy (¼ C of tofu) was effective in reducing breast cancer, but many, ingest far more than that regularly. Its impossible not to, soy is the new corn, and has many names; its in flour, milk, cheese, ice cream, “meat”,lecithin, texturized vegetable protein, isoflavones, cereals, bars, and work out drinks. So, if you are going to eat soy products, stop buying the edemame out of the freezer section, eat in moderation, and try to get organic and non gmo. For a full analysis many soy products check out this report by the Cornucopia Institute, grading the quality of many commercial soy products. http://www.cornucopia.org/soysurvey/
Proponents of soy tout the long lived Asian cultures that have thrived off of soy for centuries as proof of its healthfulness. However, unlike those cultures, which ate the soybean in its whole and natural state, western producers fracture the product in two and separate the protein and the oil for our consumption. A vast majority of the soy products that we purchase are highly processed, one of the highest pesticide levels in all foods, and almost all soy products sold are genetically modified. Additionally soy has been found to;
• contain high levels of enzyme inhibitors which are responsible for gastric distress, reduce protein digestion and the uptake of amino’s
• High in phytic acid which block the body’s ability to absorb minerals
• High amounts of omega 6 fatty acids
• Could lead to increased rate of breast cancer, brain damage, infant abnormalities, thyroid disorders
Fermented soy products like tempeh and miso paste as well as organically produced soy can be a healthy part of your diet. A recent study concluded that up to 11 grams of soy (¼ C of tofu) was effective in reducing breast cancer, but many, ingest far more than that regularly. Its impossible not to, soy is the new corn, and has many names; its in flour, milk, cheese, ice cream, “meat”,lecithin, texturized vegetable protein, isoflavones, cereals, bars, and work out drinks. So, if you are going to eat soy products, stop buying the edemame out of the freezer section, eat in moderation, and try to get organic and non gmo. For a full analysis many soy products check out this report by the Cornucopia Institute, grading the quality of many commercial soy products. http://www.cornucopia.org/soysurvey/
Thursday, September 9, 2010
Free Radicals and Antioxidants
Two of the biggest buzzwords floating around grocery stores, gyms, conversations, and health articles are “antioxidants” and “free radicals.” So what are these things and what do they have to do with health and more so exercise? First we will take a look at free radicals.
Free radicals are atoms with an unpaired electron, which is a big no-no for an atom. What these unpaired atoms will do is move through the body and steal electrons from other molecules or drop electrons to become more stable, starting a chain reaction of destruction of the body’s cells, which causes the inability for the cell to perform, tissue degradation, advanced again, and disease promotion. But wait! Free radicals are also a necessity of life. According to renowned free radical production expert, Prof. Britton Chance from Univ of Penn, free radicals are a crucial to the immune system by going through veins and attacking foreigners as well as fighting off bacteria. But, we do not want excessive amounts of them around as it is at that point they begin destruction in the cells. So, how do you keep this from happening?
Free radicals are unavoidable if you are a breathing human. They are present in the air, pesticides, toxins, as well as gained through any aerobic exercise (when exercise is comfortable), drinking, smoking, and diet. The best way to keep your free radicals at safe levels is to increase your antioxidant intake. Why antioxidants? Well, antioxidants are molecules that break the chain of destruction initiated when a free radical steals an electron from another molecule. They also prevent oxidation by scavenging for free radicals and preventing cell damage, as well as prevent the formation of new free radicals. Best sources of antioxidants are organic and fresh fruits and veggies most notably, berries, pinto, red, black, and kidney beans, artichokes, prunes, apples, and pecans.
Now, what does all this have to do with an athlete? Well, as discussed above, training increases oxidative stress in the body as a result of the increased oxygen intake and inability to properly detoxify the oxygen, which in turn increases the amount of free radicals that roam around inside of us. So antioxidants are key for aiding free radical production in athletes. In order to limit the production it is important to increase consistency of our exercising which increases our antioxidant defense system, as well as through making some of the already mentioned dietary changes.
Jay’s tip of the week; when you know who is calling you do not say “hello” when you answer the phone, it makes no sense.
Free radicals are atoms with an unpaired electron, which is a big no-no for an atom. What these unpaired atoms will do is move through the body and steal electrons from other molecules or drop electrons to become more stable, starting a chain reaction of destruction of the body’s cells, which causes the inability for the cell to perform, tissue degradation, advanced again, and disease promotion. But wait! Free radicals are also a necessity of life. According to renowned free radical production expert, Prof. Britton Chance from Univ of Penn, free radicals are a crucial to the immune system by going through veins and attacking foreigners as well as fighting off bacteria. But, we do not want excessive amounts of them around as it is at that point they begin destruction in the cells. So, how do you keep this from happening?
Free radicals are unavoidable if you are a breathing human. They are present in the air, pesticides, toxins, as well as gained through any aerobic exercise (when exercise is comfortable), drinking, smoking, and diet. The best way to keep your free radicals at safe levels is to increase your antioxidant intake. Why antioxidants? Well, antioxidants are molecules that break the chain of destruction initiated when a free radical steals an electron from another molecule. They also prevent oxidation by scavenging for free radicals and preventing cell damage, as well as prevent the formation of new free radicals. Best sources of antioxidants are organic and fresh fruits and veggies most notably, berries, pinto, red, black, and kidney beans, artichokes, prunes, apples, and pecans.
Now, what does all this have to do with an athlete? Well, as discussed above, training increases oxidative stress in the body as a result of the increased oxygen intake and inability to properly detoxify the oxygen, which in turn increases the amount of free radicals that roam around inside of us. So antioxidants are key for aiding free radical production in athletes. In order to limit the production it is important to increase consistency of our exercising which increases our antioxidant defense system, as well as through making some of the already mentioned dietary changes.
Jay’s tip of the week; when you know who is calling you do not say “hello” when you answer the phone, it makes no sense.
Friday, September 3, 2010
Intro/Electrolytes
As my first blog it will be longer than most, but I wanted to give y’all some background on what I am about. Sports nutrition is an area of health that oddly has been neglected by trainers, media, and practitioners. I assume this is because athletes have always gone under the assumption that the need lots of fuel and can get it from anywhere they want because they train too much to get fat. While this is often true, its not about getting fat, its about giving your body the best sources of nutrients available and gaining the nutritional advantage over everyone else eating power bars, gels, gummies, Gatorade, and all the other crap that most athletes put in their bodies while they train.
This blog is centered around sports nutrition, but will also include random thoughts that I encounter as well as other things I feel are worthy of sharing about nutrition, and all that goes with it. Today’s post is based around electrolytes and why they are important for training.
Sports drinks are a necessity for endurance athletes and for training sessions lasting over an hour. The reason being; sports drinks deliver water, minerals, vitamins, and energy to an athlete’s rapidly depleting stores during exercise. As we begin to sweat we begin to lose our ability to perform because of the loss of electrolytes that takes place over extended periods of training. What are electrolytes? Electrolytes are ions in your body that function to carry impulses across cell membranes to other cells, which are necessary for your body to perform its functions.
There are 3 main electrolytes consisting of Potassium, Sodium, and Chloride, most of your sports drinks contain a combination of these electrolytes, which help the body perform several functions during workouts. These include; fluid absorption to keep hydrated, improving performance b providing the body with efficient fuel, and maintaining blood volume in the body.
Sports drinks are important and should be a part of any workout lasting an hour or longer, as your body can operate of carbohydrate stores for shorter workouts, but most drinks on the market are HFCS and water with some minerals added. Instead of the traditional drinks on the market try coconut water or a home recipe in the future. Coconut water contains high levels of potassium, iron, and calcium as well as 100% natural sugars. Another option that is my go to drink right now, is water, a tablespoon or so of honey, which is loaded with vitamins, minerals, and high quality sugar, and then a few teaspoons of Himalayan salt for the sodium, and other trace minerals. Get creative and see what works for you, but please try and wean off of the commercial drinks, when you train you need the best fuel available and HFCS simply is not it.
Have a great week, and check back next week for a new post.
A few last things, this is my first one of these deals, so I may post more frequent, and will most likely waver from only talking about sports nutrition because sometimes I think other things are important too.
This blog is centered around sports nutrition, but will also include random thoughts that I encounter as well as other things I feel are worthy of sharing about nutrition, and all that goes with it. Today’s post is based around electrolytes and why they are important for training.
Sports drinks are a necessity for endurance athletes and for training sessions lasting over an hour. The reason being; sports drinks deliver water, minerals, vitamins, and energy to an athlete’s rapidly depleting stores during exercise. As we begin to sweat we begin to lose our ability to perform because of the loss of electrolytes that takes place over extended periods of training. What are electrolytes? Electrolytes are ions in your body that function to carry impulses across cell membranes to other cells, which are necessary for your body to perform its functions.
There are 3 main electrolytes consisting of Potassium, Sodium, and Chloride, most of your sports drinks contain a combination of these electrolytes, which help the body perform several functions during workouts. These include; fluid absorption to keep hydrated, improving performance b providing the body with efficient fuel, and maintaining blood volume in the body.
Sports drinks are important and should be a part of any workout lasting an hour or longer, as your body can operate of carbohydrate stores for shorter workouts, but most drinks on the market are HFCS and water with some minerals added. Instead of the traditional drinks on the market try coconut water or a home recipe in the future. Coconut water contains high levels of potassium, iron, and calcium as well as 100% natural sugars. Another option that is my go to drink right now, is water, a tablespoon or so of honey, which is loaded with vitamins, minerals, and high quality sugar, and then a few teaspoons of Himalayan salt for the sodium, and other trace minerals. Get creative and see what works for you, but please try and wean off of the commercial drinks, when you train you need the best fuel available and HFCS simply is not it.
Have a great week, and check back next week for a new post.
A few last things, this is my first one of these deals, so I may post more frequent, and will most likely waver from only talking about sports nutrition because sometimes I think other things are important too.
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