Water: How much needed for health & optimal athletic performance?

Uncategorized | Posted by admin October 16th, 2016

Water is absolutely critical to our body which comprises about 75% water; the brain has 85%, blood 90%, lungs 90%, muscles 75%, kidney 82% and even bones has 22%.  Basically, we are made of water!

Water dissolves the many valuable nutrients, minerals, and chemicals in the biological processes and transports them to different parts of our body. The carbohydrates and proteins that our bodies use as food are metabolized and transported by water in the bloodstream. Water is just as important in the transport of waste and toxins out of our bodies. Without the replenishment of fresh water, our body will fail to function, start to waste away, and finally collapse. An adult loses about 2.5 liters water every day through perspiration, breathing, and elimination (urine and feces), and when the body loses 5% of its total water volume, symptoms of dehydration such as thirst, reduced mental concentration, blurred vision, muscle cramps, unexplained tiredness, irritation, dark urine, will begin to show up.

The consequence of consuming insufficient water can be devastating to our body. The cells will start to draw water from the bloodstream instead, causing the heart to work harder. At the same time, when the kidneys fail to cleanse the blood effectively due to inadequate water, the liver and other organs will have to work harder, putting them under extra stress. Continuous water loss over time will speed up aging but increase risks of diseases and health issues such as constipation, dry and itchy skin, acne, nosebleeds, urinary tract infection, coughs, sneezing, sinus pressure, and headaches.

So, how much water should you drink a day? How much water is enough for you? The minimum amount of water you need depends on our body weight. As a general guide, for two pounds of body weight, an ounce of water is required.  So, if you are 60kg (1 kg is 2.54 lbs), you should drink about 2 liters of water every day.

Specifics of Understanding:

  • Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. Several approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.
  • Replacement approach.  The average urine output for adults is about 1.5 liters (6.3 cups) a day.  You lose close to an additional liter of water a day through breathing, sweating and bowel movements.  Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.
  • Eight 8-ounce glasses of water a day.  Another approach to water intake is the “8 x 8 rule” — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, “drink eight 8-ounce glasses of fluid a day,” as all fluids count toward the daily total.  Though the approach isn’t supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.
  • Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. Factors that influence water needs: You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you’re pregnant or breast-feeding.
  • Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, the duration of your exercise and the type of activity you’re engaged in? During long bouts of intense exercise, it’s best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you’re finished exercising.
  • Environment. Hot or humid weather will make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
  • Illnesses or health conditions. Signs of illnesses, such as fever, vomiting and diarrhea, cause your body to lose additional fluids. In these cases you should drink more water and may even need oral rehydration solutions, such as Gatorade or Power-aid supplements.  Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
  • Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.
  • Other sources.  Although it’s a great idea to keep water within reach at all times, you don’t need to rely only on what you drink to satisfy your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds. For example: many fruits and vegetables, such as watermelon and tomatoes, are 90 percent to 100 percent water by weight. Beverages such as milk and juice also are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is one of your best hydration source because it’s calorie-free, inexpensive and naturally available.
  • When to hydrate?   It’s generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty, it’s possible to already be slightly dehydrated. Further, be aware that as you get older your body is less able to sense dehydration and send your brain signals of thirst. Excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either. To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Nearly every healthy adult can consider the following: Drink a glass of water with each meal and between each meal. Hydrate before, during and after exercise. Substitute sparkling water for alcoholic drinks at social gatherings. If you drink water from a bottle, thoroughly clean or replace the bottle often to avoid disease and infections.

 

Drinking too much water?

  • Though uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who consume an average American diet. If you’re concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that’s best for you.

 

Staying safely hydrated

Resources:  The Mayo Clinic &
Ruth Tan, Health & Nutritional Analyst

Immune System Response, Exercise and Inflammation

anti-aging, disease, Fitness, Free Radicals, inflammation, nutrition, performance, Recovery - Repair | Posted by admin April 30th, 2016

biocellsLike other stressors in our lives—allergic reactions, lack of sleep, emotional duress, poor nutritional intake and excess body fat—exercise can directly affect the body’s complex immune system and produce a cascading effect of inflammatory responses.

 

Inflammation occurs at the peak of the immune response when conditions such as fever trigger the body to increase blood flow and bring in specialized immune cells to help repair and remove damaged tissues.

An acute (short-term) response to internal and external invaders is the basis of a successful immune system. However, when inflammatory stressors become chronic (long-term) and accumulate, trouble begins.

The immune system is divided into two types of responses: natural and specific. The natural response is an all-purpose first line of defense comprising cells that identify and attack a number of different invaders in a short time frame. White blood cells and other cells devour invading pathogens and initiate inflammation by releasing toxic substances that damage and then consume the invader or damaged tissue.

The second component of the immune system, the specific response, is far more complex and mostly beyond the scope of this discussion. Simply put, the specific response recognizes a specific invader, like bacteria or an allergen, and then mounts a defense against it.

This intricate protective mechanism helps maintain the biochemical balance in the body that maintains health or promotes healing. Many body systems must remain balanced for homeostasis to occur. One important example is the endocrine system, which controls much of the body’s regulating hormones, the body’s pH, body temperature and chemicals in the bloodstream, all of which are delicately balanced and vulnerable if altered for a significant length of time.

Physical & Mental Stressors

It should be noted that the immune system is well designed to handle such physical stressors as microbes, sprained ankles and hay fever. What is not clear, however, is how the immune system reacts to the accumulation of other physical stressors—poor nutrition, lack of sleep, food allergies or sensitivities, postural and joint misalignment and foreign substances.

Additionally, behavioral scientists have been examining the effect of mental and emotional stressors. Significant research has indicated that mental stressors provide as great a challenge to homeostasis as physical conditions like influenza or muscle tears.

The term allostatic load refers to the method by which the body adjusts to the combined effect of many physical and mental stressors. A high allostatic load is essentially an overload of those different stressors, creating what one researcher dubbed “a cascade of cause and effect”.

The connecting factor among physical, emotional and mental stressors occurs in an area of the brain known as the HPA axis. Consisting of the hypothalamus, pituitary gland and adrenal gland, the HPA axis serves as the body’s emergency alert system that responds to a variety of stressors by releasing hormones, such as epinephrine and norepinephrine, which prepare different body systems for action. The HPA axis also releases growth hormone (GH) and cortisol; GH helps repair tissue and promotes growth, whereas cortisol fuels the body by maintaining proper glucose and fatty acid levels.

When faced with a lot of different stressors (i.e., a high allostatic load), the intricately tuned immune system can get caught in a stress hormone–inflammation loop. Hormones are released at higher than normal levels, leading to an increase in pro-inflammatory cytokines, which, in a vicious circle, then re-stimulates the HPA axis. Cortisol levels also increase and alter the immune/ inflammation system, resulting in higher levels of inflammatory factors in the body.

Exercise & Inflammation

So how do the immune system, HPA axis and stress response all fit into the exercise and fitness equation? Exercise is a physical stressor, and the exercise stress response follows similar inflammatory physiological pathways to those activated by other physical and mental stimuli.

In fact, the response to exercise is so parallel that exercise scientists borrowed the phrase general adaptation syndrome (GAS) from Hans Selye, a behavioral scientist who pioneered much of the early extensive research on the stress response. According to Selye, stress causes a temporary decrease in function, followed by an adaptation that improves function. In order for us to improve our health, fitness or athletic ability, it is necessary to increase our efforts to fatigue-level intensities and then recover and refuel.

During exercise, the primary hormones that get released are

  • epinephrine (to increase heart rate and blood flow to the muscles)
  • norepinephrine (to raise blood pressure)
  • cortisol (to mobilize fuel sources and lower any inflammation)
  • growth hormone and glucagons (to protect blood glucose and mobilize other energy sources for fuel)

These hormones are the same as those secreted when the body is reacting to mental and emotional stressors.

If the exercise session was designed to elicit higher levels of strength or conditioning, some degree of muscle damage occurred, calling upon the immune system to respond in a number of ways, including an inflammatory response to help muscle repair. While this process promotes muscle regeneration, it can also slow the body’s ability to repair muscle tissue.

Contributing Factors for Inflammation

Many factors play a significant role in increasing body inflammation, including physical imbalances, diet, allergies, sleep deprivation, excess weight and age.

Physical Conditions. Postural and joint mal-alignments play a major role in inflammatory conditions. Exercisers who spend long periods of time sitting each day are especially vulnerable when performing certain upright movements that can create excessive friction in joint complexes. Excessive shoulder internal rotation, thoracic flexion and hip external rotation are classic seated mal-alignment issues that result in pain or damage to areas that then become inflamed.

Poor Diet. One huge contributing factor to inflammation is the Western convenience/comfort food diet, which is high in saturated and trans fats, simple carbohydrates and animal proteins. The American Dietetic Association (ADA) urges Americans to reduce their consumption of saturated and trans fatty acids to diminish risk factors for inflammation-based disorders such as cancer, cardiovascular disease, cerebral infarction and other immune disorders.. Food allergies and sensitivities also contribute to inflammation. The most common food allergies involve wheat gluten, nuts or shellfish. While less severe than allergies, food sensitivities can produce subtle inflammatory reactions to common trigger foods; for example, products made with dairy, corn, soy, wheat, sugar and nuts

Other Allergens. In addition to food, allergens such as chemicals, dust, mold or pollens can cause the body’s immune system to release chemical neurotransmitters called histamines, which trigger an inflammatory process in the blood vessels. The allergic reaction can be slight (e.g., itchy skin, runny nose) or far more serious (e.g., blood pressure drop, swelling, shortness of breath). Environmental pollutants, cleaning products and noise can also increase inflammation.

Sleep Deprivation. Lack of sleep is associated with inflammation. Sleep is a time for the body to recover and repair both mentally and physically. That’s why sleep experts recommend getting 7–9 hours nightly to function optimally. Studies indicate that this time period is critical for biochemical balance in substances like GH and cortisol.

Excess Weight. Biochemical imbalances have also been linked to inflammation caused by excess intra-abdominal fat. Beyond a certain level, excessive intra-abdominal fat produces a cortisol response, which tells the body to store fat; this begins a never-ending feedback loop.

Advanced Age. Another contributing factor is age. As we age, interleukin levels increase dramatically, which plays a role in the development of many diseases of aging, including heart disease, osteoporosis, Alzheimer’s disease and other cognitive impairment diseases.

Tailoring Exercise Programs

Research indicates that high-intensity (> 70% of maximal effort) exercise sessions lasting longer than 20–30 minutes or low-intensity (< 50%–70%) efforts lasting longer than 75 minutes can flood the body with stress and inflammation biochemical markers, initiating a cascading response. It therefore makes sense to devise a workout that stays within those time and intensity parameters.

Moderate exercise at lower intensities is the better course. Moderate exercise efforts for up to 60 minutes can actually reduce inflammatory markers, increase positive neurotransmitters (e.g., serotonin and endorphins) and improve brain chemistry. Moderate intensities also stimulate the growth of new brain cells, neurons and capillary growth to muscles and neurons.

According to most studies, exercising under the 70% effort level seems to be the baseline for reducing inflammation and stress hormone levels These reduced efforts should be combined with exercise programming design that includes myofascial release, flexibility training and corrective exercise. This type of program can help relieve stress, improve joint alignment and muscle activation and reduce the inflammatory response.

Mental Element

It is perfectly acceptable to give less of an effort and work at lower intensities during times of high stress. High-intensity, long-duration workouts are counterproductive if performed during a time of high demands and increased stress in other areas of life.

Managing the hormonal component of exercise can actually help produce gains. The outdated “no pain, no gain” approach can be detrimental to health because at best it stimulates the body to retain body fat or lose muscle mass and at worst it creates a chronic state of injury and illness.

Inflammation also supports the healing power of 7–8 hours of sleep. Sleep is critical to maintaining biochemical homeostasis. The primary function of sleep is to give the body and the mind some restorative time to help decrease systematic inflammation.

Proactive Anti-Inflammatory Strategy

Several proactive anti-inflammatory nutrition strategies that are fairly simple. For example, research has shown that inflammation can be prevented or reduced by the following:

  • adding more fruits and vegetables to the diet
  • reducing intake of trans fats and saturated fats
  • increasing intake of omega-3 fats (found in fish oils, olive oil, avocados and walnuts)
  • reducing intake of simple carbs and animal protein

Some herbs and other phytochemicals have been shown to significantly reduce inflammation in the body. For example, an active component in the herb turmeric called curcumin has been studied extensively for its ability to inhibit cancer cell growth. Ginger has exhibited the same properties. Some dietary supplements combine tumeric, ginger, rosemary, basil and other herbs to create a potent natural anti-inflammatory with no known side effects. Studies have found that this specific combination is as effective as some pharmaceutical compounds at stemming inflammation.

NSAIDs work to inhibit hormones in the body called prostaglandins, which are vital to many physiological processes but specifically cause the sensation of pain as a protective mechanism. Because these hormones are important in gastric function and because NSAIDs eliminate all prostaglandin activity, gastric distress can be a side effect. Newer studies are finding that instead of speeding recovery from muscular injury, ingestion of traditional NSAIDs may actually slow the process for several days as protein synthesis (tissue healing) is delayed.

Common types of traditional NSAIDs include aspirin, ibuprofen, naproxen, ketoprofen and indomethacin. It should be noted that while acetaminophen (Tylenol™) is classified as an NSAID, it exhibits little or no anti-inflammatory effects despite its analgesic properties.

Reference:   IDEA Health & Fitness Association     http://www.ideafit.com

Manipulating The Glycemic Index Diet – The Winning Edge ???

distance runners, Fitness, nutrition, performance, Recovery - Repair, strength | Posted by admin September 13th, 2015

A high-carbohydrate training diet is a must for optimum sports performance because it produces the biggest stores of muscle glycogen. Unlike the fat stores in the body, which can release almost unlimited amounts of fatty acids, the carbohydrate stores are small. They are fully depleted after two or three hours of strenuous exercise. This depletion of carbohydrate stores is called “hitting the wall.” The blood glucose concentration begins to decline at this point. If exercise continues as the same rate, blood glucose may drop to levels that interfere with brain function and cause disorientation and unconsciousness.

All else being equal, the eventual winner is the person with the largest stores of muscle glycogen. It is important to maximize your muscle glycogen stores by ingesting a high-carbohydrate training diet and by carb loading in the days prior to the competition.

There are times when low G.I. foods provide an advantage and times when high G.I. are better. For best performance a serious athlete needs to learn which foods have high and low G.I. factors and when to eat them. Understanding the glycemic index and making the best food choices can give you an advantage.

Low-GI Foods: Before the Event
Low-GI foods have been proven to extend endurance when eaten alone one or two hours before prolonged strenuous exercise. Low-GI foods are best eaten about two hours before the big event –so that the meal will have left the stomach but will remain in the small intestine, slowly releasing glucose energy, for hours afterwards. The slow rate and steady stream of glucose trickles into the bloodstream during the event. Most importantly, the extra glucose will still be available toward the end of the exercise, when muscle stores are running close to empty. In this way, low-GI foods increase endurance and prolong the time before exhaustion hits.

When a pre-event meal of lentils (low GI value) was compared with one of potatoes (high GI value), cyclists were able to continue cycling at high intensity (65 percent of their maximum capacity) for twenty minutes longer when the meal had a low G value. Their blood-glucose and insulin levels were still above fasting levels at the end of exercise, indicating that carbohydrates were continuing to be absorbed from the small intestine even after ninety minutes of strenuous exercise.

In any sport context, it’s critical to select low-GI foods that do not cause gastrointestinal discomfort (stomach cramps, etc.). Some low-GI foods, such as legumes that are high in fiber or ingestible sugars, may produce symptoms in people not use to eating large amounts of them. There are plenty of low-fiber, low-GI choices, including pasta, noodles, and Basmati rice.

High- GI Foods: During and After the Event
While the pre-event meal should have a low GI value, scientific evidence indicates that there are times when high-GI foods are preferable. This includes during the event, after the event, and after normal training sessions. This is because high-GI foods are absorbed faster and stimulate more insulin, the hormone responsible for getting glucose back into the muscles for either immediate or future use.

During the event
High-GI foods should be used during events lasting longer than ninety minutes. This form of carbohydrate is rapidly released into the bloodstream and ensures that glucose is available for oxidation in the muscle cells. Liquid foods are usually tolerated better than solid foods, for endurance racing for example, because they are emptied more quickly from the stomach. Sports drinks are ideal during the race because they replace water and electrolytes as well. If you feel hungry for something solid during a race, try jelly beans (GI value of 80) or another form of high-glucose candy. Consume 30 to 60 grams of carbohydrate per hour during the event.

After the event (recovery)
In some competitive sports, athletes compete on consecutive days, and glycogen stores need to be at their maximum each time. Here it is important to restock the glycogen store in the muscles as quickly as possible after each day’s events. High-GI foods are best in this situation. Muscles are more sensitive to glucose in the bloodstream in the first hour after exercise, so a concerted effort should be made to get as many high-GI foods in as soon as possible.

Suggested foods include most of the sports drinks which replace water and electrolyte losses, or high-GI rice (e.g., jasmine), breads, and breakfast cereals such as cornflakes or rice krispies. Potatoes cooked without fat are good choice too but their high satiety means it is hard to eat lots of them.

Carbohydrate Loading For Training & Understanding
Why This Is Important…

It’s not just your pre- and post-event meals that influence your performance. Very active people need to eat much larger amounts of carbohydrates than inactive people. Consuming a high-carbohydrate diet every day will help you reach peak performance. When athletes fail to consume adequate carbohydrates each day, muscle and liver glycogen stores eventually become depleted. Dr. Ted Costill at the University of Texas showed that the gradual and chronic depletion of stored glycogen may decrease endurance and exercise performance. Intense workouts two to three times a day draw heavily on the athlete’s muscle glycogen stores. Athletes on low-carbohydrate diet will not perform their best because muscle stores of fuel are low.
If the diet provides inadequate amounts of carbohydrate, the reduction in muscle glycogen will be critical. An athlete training heavily should consume about 500 to 800 grams of carbohydrate a day (about two to three times normal) to help prevent carbohydrate depletion. Typically, American adults consume between 200 to 250 grams of carbohydrates each day.

Could a High-GI Diet Be Harmful to Athletes?

By virtue of their high activity levels, athletes have optimal insulin sensitivity. When they eat high-carbohydrate, high-GI foods, blood glucose and insulin levels rise far less in them than in the average person. This also provides the athlete with a bonus by not exposing their bodies to dangerous levels of blood glucose which produce disease in sedentary, insulin resistant individuals.

Adapted from the Book: The New Glucose Revolution
Written by: Jennie Brand-Miller, PhD
Thomas M.S. Wolever, MD PhD
Stephen Colagiuri, MD
Kaye Foster-Powell, M Nutr & Diet

Are Your Prescriptions Depleting Your Nutritional Status ?

anti-aging, disease, Fitness, Free Radicals, nutrition, performance, Recovery - Repair, strength | Posted by admin September 1st, 2015

Becoming familiar with the nutritional depletion effects of taking prescription drugs must be considered in order to adjust diet and nutritional supplements for maintaining optimal health, strength and performance…  Check below for your potential risks…

 

Micronutrient Depletion Rx GuideRev 

(Revised  – September 2, 2015)

Patients shouldn’t self-medicate with supplements. Over-supplementing can be harmful.

Understanding how nutrients correlate with each other is a critical part of a personalized

supplement plan.

 

Nutrition & Sports: The Keys to Optimal Performance

performance, Recovery - Repair, strength | Posted by admin January 19th, 2015

All athletes strive to compete at the top of their game but, unbeknownst to many of them, their performance relies on their nutritional status.  Athletes with inadequate diets and unaware of  their specific metabolic rates may have insufficient fuel for workouts, nutrient deficiencies that can lead to illness or fatigue, a decrement in bone growth and maintenance, and may not reach their potential for muscle growth. All of these will be reflected in their performance, regardless of their determination.

Despite this recognition young athletes need to pay greater attention to their fuel consumption, recent research suggests that many youths struggle with energy balance, experiencing an energy deficit or surplus. We are all too familiar with this energy surplus, known as overweight or obesity, but that crisis is not the focus here.  The concern is many young athletes require greater amounts of nutrients but remain uninformed or unconcerned about their nutrition needs or simply feel powerless to improve their nutritional status. Young athletes need help to overcome these problems.

The number of young athletes in the United States is increasing and estimates are that approximately 30 to 45 million youths aged 6 to 18 participate in some form of athletics. These young athletes turn to coaches, parents, teammates, and health professionals for nutrition guidance. They can guide athletes to be leaner, stronger, and able to withstand the rigors of training and competition. They can offer superior advice because they are more cognizant of research findings and are equipped with clinical and counseling skills to aid in a young athlete’s quest for improvement. By helping athletes improve their diet, they can eliminate obstacles to better health and nutrition and thereby help athletes push their limits and reach their full potential.

Nutrition professionals can aid young athletes in their quest for victory by recognizing that children and adolescents generally need more calories and protein per pound of body weight than many adults. It is a well-known fact that children need this extra energy to grow, fully develop, and thrive. Nutrient needs further elevate and reach their peak during adolescence. Potential differences in nutrition needs between a typical child or adolescent and an athletic child or adolescent likely exist.  Not all nutitional needs and metabolic rates are alike.  New studies of energy balance in young athletes have been published, and conservative recommendations have been made. But self-reported diet records of young athletes often indicate that intake of energy, carbohydrate, and select micronutrients may be below recommended levels. They must be aware that these deficiencies exist and are especially apparent in athletes involved in sports that focus on body composition and appearance, but lack awareness for influences on strength and endurance.

Residual nutritional levels of macro & micronutrients can now be measured by new science based technology.  Measurements are based on an individual’s residual levels measured at the cellular level where cell replications occur and these data are compared in a moving average data base of more than 500,000 others.  This results in comparing and documenting an individuals residual storage levels inside their body. Adjustments in nutrition and supplementation can be made on an individual’s real needs based on their metabolic rates instead of assuming all athletes burn at the same rate. Welcome to the next generation of athletic training by benchmarking and addressing nutritional deficiences for optimizing training & performance.

Contact for us for details…

Decrease Oxidative Stress Naturally in Healthy Older Men and Women?

anti-aging, disease, Free Radicals, nutrition, Recovery - Repair | Posted by admin November 8th, 2013

Compared with young adults, older adults have significantly impaired capacities to resist oxidative damage when faced with acute stress such as ischemia/reperfusion. This impairment likely contributes to increased morbidity and mortality in older adults in response to acute trauma, infections, and the susceptibility to diseases such as atherosclerosis, cancer, diabetes, and Alzheimer’s disease.  Consumption of foods high in polyphenols, particularly anthocyanins, have been associated with improved health, but the mechanisms contributing to these salutary effects remain to be fully established.

A study tested the hypothesis that consumption of tart cherry juice containing high levels of anthocyanins improves the capacity of older adults to resist oxidative damage during acute oxidative stress. In a double-blind, placebo-controlled, crossover design, data suggests that consumption of tart cherry juice improves antioxidant defenses in vivo in older adults as shown by an increased capacity to constrain an oxidative challenge and reduced oxidative damage to nucleic acids.

Oxidative stress, defined as an imbalance between the rate of formation and the rate of clearance of reactive oxygen and nitrogen species (RONS), is thought to be a key mechanism in the aging process and in a variety of age-related chronic diseases, including atherosclerosis, cancer, diabetes, and Alzheimer’s disease.

Research has recently shown that healthy older adults have an impaired capacity to resist oxidative damage after exposure to an acute stress compared with young adults.  This impairment may account for the greater morbidity and mortality of older adults compared with young adults during trauma, infections, or surgery, as well as their increased susceptibility to cardiovascular and neurodegenerative disease.   Acute stress increases production of reactive oxygen species and frequently occurs in acute events that afflict older adults such as trauma, cardiovascular disease, and surgery.

The antioxidative capacity of older adults appears to be sufficient to maintain homeostasis in non-stressed conditions, but insufficient to cope with a substantial oxidative challenge. Therefore, identifying interventions that improve resistance to oxidative damage during an acute challenge might be of great potential value in decreasing morbidity and mortality in older adults, even if these interventions do not affect basal levels of oxidation.

It has been proposed that the antioxidant activities of fruits and vegetables come from the additive and synergistic effects of their phytonutrients and that isolated dietary supplements do not exhibit these same benefits.  Therefore, an intervention that would provide a natural blend of phytonutrients lead to Tart cherries which have high levels of antioxidants in the form of phenolic compounds and anthocyanins.  Diets rich in polyphenols, especially anthocyanins, have been shown to increase resistance to oxidation in research models.

Because anthocyanins can activate xenobiotic responses, including expression of a plethora of antioxidant response genes, it is hypothesized that increasing the dietary intake of diverse antioxidants, such as those contained in tart cherry juice, would increase resistance to oxidative damage after an acute stress, an effect that could potentially dramatically improve resistance to morbidity and mortality in older adults.

The conclusion of the data from a placebo-controlled, crossover study demonstrated that a dietary antioxidant intervention through consumption of tart cherry juice improves antioxidant defenses in vivo in older adults as shown by an increased capacity to resist oxidative damage after an acute stress and reduced oxidative damage to nucleic acids. The results also highlighted the observation that various markers of oxidative damage may reflect different mechanisms of resistance to oxidative damage.

 

References:   The Journal of Nutritionhttp://jn.nutrition.org
published online August 19, 2009; doi:10.3945/jn.109.111716
research study conducted –
Kronos Longevity Research Institute, Phoenix, AZ; 5Kronos Science Laboratory, Phoenix, AZ 85016; and Vanderbilt University School of Medicine, Nashville, TN 37232

Immune System Response, Exercise and Inflammation

anti-aging, disease, Fitness, nutrition, obesity, Recovery - Repair | Posted by admin December 17th, 2012

Exercise can help boost the body’s immune system. Physical activity can actually produce an inflammatory response, leading to chronic inflammation?

Like other stressors in our lives—allergic reactions, lack of sleep, emotional duress, poor nutritional intake and excess body fat—exercise can directly affect the body’s complex immune system and produce a cascading effect of inflammatory responses.

Inflammation occurs at the peak of the immune response when conditions such as fever trigger the body to increase blood flow and bring in specialized immune cells to help repair and remove damaged tissues.

An acute (short-term) response to internal and external invaders is the basis of a successful immune system. However, when inflammatory stressors become chronic (long-term) and accumulate, trouble begins.

The immune system is divided into two types of responses: natural and specific. The natural response is an all-purpose first line of defense comprising cells that identify and attack a number of different invaders in a short time frame. White blood cells and other cells devour invading pathogens and initiate inflammation by releasing toxic substances that damage and then consume the invader or damaged tissue.

The second component of the immune system, the specific response, is far more complex and mostly beyond the scope of this discussion. Simply put, the specific response recognizes a specific invader, like bacteria or an allergen, and then mounts a defense against it.

This intricate protective mechanism helps maintain the biochemical balance in the body that maintains health or promotes healing. Many body systems must remain balanced for homeostasis to occur. One important example is the endocrine system, which controls much of the body’s regulating hormones, the body’s pH, body temperature and chemicals in the bloodstream, all of which are delicately balanced and vulnerable if altered for a significant length of time.

Physical & Mental Stressors

It should be noted that the immune system is well designed to handle such physical stressors as microbes, sprained ankles and hay fever. What is not clear, however, is how the immune system reacts to the accumulation of other physical stressors—poor nutrition, lack of sleep, food allergies or sensitivities, postural and joint misalignment and foreign substances.

Additionally, behavioral scientists have been examining the effect of mental and emotional stressors. Significant research has indicated that mental stressors provide as great a challenge to homeostasis as physical conditions like influenza or muscle tears.

The term allostatic load refers to the method by which the body adjusts to the combined effect of many physical and mental stressors. A high allostatic load is essentially an overload of those different stressors, creating what one researcher dubbed “a cascade of cause and effect”.

The connecting factor among physical, emotional and mental stressors occurs in an area of the brain known as the HPA axis. Consisting of the hypothalamus, pituitary gland and adrenal gland, the HPA axis serves as the body’s emergency alert system that responds to a variety of stressors by releasing hormones, such as epinephrine and norepinephrine, which prepare different body systems for action. The HPA axis also releases growth hormone (GH) and cortisol; GH helps repair tissue and promotes growth, whereas cortisol fuels the body by maintaining proper glucose and fatty acid levels.

When faced with a lot of different stressors (i.e., a high allostatic load), the intricately tuned immune system can get caught in a stress hormone–inflammation loop. Hormones are released at higher than normal levels, leading to an increase in pro-inflammatory cytokines, which, in a vicious circle, then re-stimulates the HPA axis. Cortisol levels also increase and alter the immune/ inflammation system, resulting in higher levels of inflammatory factors in the body.

Exercise & Inflammation

So how do the immune system, HPA axis and stress response all fit into the exercise and fitness equation? Exercise is a physical stressor, and the exercise stress response follows similar inflammatory physiological pathways to those activated by other physical and mental stimuli.

In fact, the response to exercise is so parallel that exercise scientists borrowed the phrase general adaptation syndrome (GAS) from Hans Selye, a behavioral scientist who pioneered much of the early extensive research on the stress response. According to Selye, stress causes a temporary decrease in function, followed by an adaptation that improves function. In order for us to improve our health, fitness or athletic ability, it is necessary to increase our efforts to fatigue-level intensities and then recover and refuel.

During exercise, the primary hormones that get released are

  • epinephrine (to increase heart rate and blood flow to the muscles)
  • norepinephrine (to raise blood pressure)
  • cortisol (to mobilize fuel sources and lower any inflammation)
  • growth hormone and glucagons (to protect blood glucose and mobilize other energy sources for fuel)

These hormones are the same as those secreted when the body is reacting to mental and emotional stressors.

If the exercise session was designed to elicit higher levels of strength or conditioning, some degree of muscle damage occurred, calling upon the immune system to respond in a number of ways, including an inflammatory response to help muscle repair. While this process promotes muscle regeneration, it can also slow the body’s ability to repair muscle tissue.

Contributing Factors for Inflammation

Many factors play a significant role in increasing body inflammation, including physical imbalances, diet, allergies, sleep deprivation, excess weight and age.

Physical Conditions. Postural and joint mal-alignments play a major role in inflammatory conditions. Exercisers who spend long periods of time sitting each day are especially vulnerable when performing certain upright movements that can create excessive friction in joint complexes. Excessive shoulder internal rotation, thoracic flexion and hip external rotation are classic seated mal-alignment issues that result in pain or damage to areas that then become inflamed.

Poor Diet. One huge contributing factor to inflammation is the Western convenience/comfort food diet, which is high in saturated and trans fats, simple carbohydrates and animal proteins. The American Dietetic Association (ADA) urges Americans to reduce their consumption of saturated and trans fatty acids to diminish risk factors for inflammation-based disorders such as cancer, cardiovascular disease, cerebral infarction and other immune disorders.. Food allergies and sensitivities also contribute to inflammation. The most common food allergies involve wheat gluten, nuts or shellfish. While less severe than allergies, food sensitivities can produce subtle inflammatory reactions to common trigger foods; for example, products made with dairy, corn, soy, wheat, sugar and nuts

Other Allergens. In addition to food, allergens such as chemicals, dust, mold or pollens can cause the body’s immune system to release chemical neurotransmitters called histamines, which trigger an inflammatory process in the blood vessels. The allergic reaction can be slight (e.g., itchy skin, runny nose) or far more serious (e.g., blood pressure drop, swelling, shortness of breath). Environmental pollutants, cleaning products and noise can also increase inflammation.

Sleep Deprivation. Lack of sleep is associated with inflammation. Sleep is a time for the body to recover and repair both mentally and physically. That’s why sleep experts recommend getting 7–9 hours nightly to function optimally. Studies indicate that this time period is critical for biochemical balance in substances like GH and cortisol.

Excess Weight. Biochemical imbalances have also been linked to inflammation caused by excess intra-abdominal fat. Beyond a certain level, excessive intra-abdominal fat produces a cortisol response, which tells the body to store fat; this begins a never-ending feedback loop.

Advanced Age. Another contributing factor is age. As we age, interleukin levels increase dramatically, which plays a role in the development of many diseases of aging, including heart disease, osteoporosis, Alzheimer’s disease and other cognitive impairment diseases.

Tailoring Exercise Programs

Research indicates that high-intensity (> 70% of maximal effort) exercise sessions lasting longer than 20–30 minutes or low-intensity (< 50%–70%) efforts lasting longer than 75 minutes can flood the body with stress and inflammation biochemical markers, initiating a cascading response. It therefore makes sense to devise a workout that stays within those time and intensity parameters.

Moderate exercise at lower intensities is the better course. Moderate exercise efforts for up to 60 minutes can actually reduce inflammatory markers, increase positive neurotransmitters (e.g., serotonin and endorphins) and improve brain chemistry. Moderate intensities also stimulate the growth of new brain cells, neurons and capillary growth to muscles and neurons.

According to most studies, exercising under the 70% effort level seems to be the baseline for reducing inflammation and stress hormone levels These reduced efforts should be combined with exercise programming design that includes myofascial release, flexibility training and corrective exercise. This type of program can help relieve stress, improve joint alignment and muscle activation and reduce the inflammatory response.

Mental Element

It is perfectly acceptable to give less of an effort and work at lower intensities during times of high stress. High-intensity, long-duration workouts are counterproductive if performed during a time of high demands and increased stress in other areas of life.

Managing the hormonal component of exercise can actually help produce gains. The outdated “no pain, no gain” approach can be detrimental to health because at best it stimulates the body to retain body fat or lose muscle mass and at worst it creates a chronic state of injury and illness.

Inflammation also supports the healing power of 7–8 hours of sleep. Sleep is critical to maintaining biochemical homeostasis. The primary function of sleep is to give the body and the mind some restorative time to help decrease systematic inflammation.

Proactive Anti-Inflammatory Strategy

Several proactive anti-inflammatory nutrition strategies that are fairly simple. For example, research has shown that inflammation can be prevented or reduced by the following:

  • adding more fruits and vegetables to the diet
  • reducing intake of trans fats and saturated fats
  • increasing intake of omega-3 fats (found in fish oils, olive oil, avocados and walnuts)
  • reducing intake of simple carbs and animal protein

Some herbs and other phytochemicals have been shown to significantly reduce inflammation in the body. For example, an active component in the herb turmeric called curcumin has been studied extensively for its ability to inhibit cancer cell growth. Ginger has exhibited the same properties. Some dietary supplements combine tumeric, ginger, rosemary, basil and other herbs to create a potent natural anti-inflammatory with no known side effects. Studies have found that this specific combination is as effective as some pharmaceutical compounds at stemming inflammation.

NSAIDs work to inhibit hormones in the body called prostaglandins, which are vital to many physiological processes but specifically cause the sensation of pain as a protective mechanism. Because these hormones are important in gastric function and because NSAIDs eliminate all prostaglandin activity, gastric distress can be a side effect. Newer studies are finding that instead of speeding recovery from muscular injury, ingestion of traditional NSAIDs may actually slow the process for several days as protein synthesis (tissue healing) is delayed.

Common types of traditional NSAIDs include aspirin, ibuprofen, naproxen, ketoprofen and indomethacin. It should be noted that while acetaminophen (Tylenol™) is classified as an NSAID, it exhibits little or no anti-inflammatory effects despite its analgesic properties.

Reference:   IDEA Health & Fitness Association     http://www.ideafit.com

Inflammation – degrades health at the cellular level

anti-aging, disease, Fitness, Free Radicals, nutrition, performance, Recovery - Repair | Posted by admin May 25th, 2012

Inflammation is central to the body’s ability to defend, maintain and repair itself. Its symptoms appear as redness, heat, swelling and pain, announcing a part of the body that is inflamed.  Heat and redness are signs of blood rushing to the injured area. Swelling is from changes in the small blood vessels that allow plasma to seep into the tissues. Pain results from the release of compounds used by the immune system to draw defensive support to the injured area. The inflammatory response is regulated by hormones which both intensify and dampen the response.  Unchecked inflammation, or chronic inflammation, is abnormal, and occurs upon an imbalance of these hormones which inhibits the ability to turn off the defensive action when healing is complete.

Chronic inflammation extends beyond the location of the original injury, and spreads to areas of the body which are healthy. It is at the cellular level that chronic inflammation begins and is most often due to oxidative stress, brought on by the burning of energy in our bodies along with toxic elements in our environment. Toxins in the form of free radicals build up over time in our bodies, from both external and internal sources (internally, the consumption of fuel by our cells). These free radicals cause an inflammatory reaction at the cellular level, becoming chronic over time.

It is becoming widely known that this inflammation at the cellular level is at the root of over 200 common degenerative, chronic diseases.  A broad category of inflammation related disease is autoimmunity. These diseases include Type I Diabetes, Rheumatoid arthritis, asthma, eczema, coronary heart disease, Alzheimer’s, Parkinson’s, ALS, and even cancer.

There is also mounting evidence of a critical role of inflammation in the development of hypertension. Metabolic syndrome, marked by increased levels of C-reactive protein, is associated the inflammatory response, and a known precursor to high blood pressure, and an increased risk of heart attack and stroke.

Oxidative stress promotes the inflammatory response because the body sees the oxidation of cells as injury, and where excessive oxidative stress exists, inflammation begins to cause the body’s immune system to attack otherwise healthy cells.

Inflammation can be avoided by choices in the diet.

The macronutrients (fats, carbohydrates, and proteins) and micronutrients (vitamins, minerals, enzymes and phytonutrients) we consume have a direct role in maintaining a healthy inflammatory response.

Macronutrients:

Fats:
We all know about the bad fats (the saturated fats) and the good fats (polyunsaturated and monounsaturated fats). The saturated fats will have a more pro-inflammatory response in our bodies. Some fats are extremely pro-inflammatory. These are the artificially hardened fats: margarine, vegetable shortening, and partially hydrogenated vegetable oils. These products include oxidized fatty acids and trans fats. Balancing essential fatty acids (EFAs) is critical in maintaining the body’s ability to temper the inflammatory response. In general, the hormones synthesized from omega-6 fatty acids, which are abundant in our SAD (Standard American Diet) increase inflammatory reaction, while the hormones we create from omega-3 fatty acids have the dampening effect on this response. In the distant past our diets consisted of a more equivalent amount of these fats, but are now heavily weighted in the omega-6 fats. Unfortunately, omega-3’s are much harder to come by than omega-6’s. They are found in low concentrations in leafy greens, a few seeds and nuts (pumpkin seeds, walnuts, flax, hemp) and a few vegetable oils (soy, canola), sea vegetables, and oily fish from cold waters (salmon, sardines herring, mackerel, black cod, and bluefish). Animals that are allowed to graze on grass rather than being fattened on grains accumulate omega-3s in their fat. Oxidized fatty acids occur when oils are exposed to air, light and heat. Rancidity is a sign of oxidation; if your oil smells at all funny, toss it! This includes nuts and seeds, which do not have a long shelf life. The omega-3’s in these foods break down with oxidation, and as with oils, dispose of them when they begin to smell the least bit rancid. Refrigeration can extend their shelf life.

Carbohydrates:

As with the fats, our sources of carbohydrates can be pro-inflammatory. The glycemic index and glycemic load are indicators of the oxidative stress that will occur as a result of ingesting certain foods.  As you eat more high-GI foods, such as bread, white potatoes, white pasta, sugars, chips, crackers and snack foods, your body processes these foods as simple sugars. It burns these sugars very rapidly, causing excessive oxidation which results in an inflammatory response. Eat foods with a low-GI such as whole grains, beans, sweet potatoes, winter squashes and other vegetables, temperate fruits (berries, cherries, apples and pears) and less refined or processed food. Eating these foods will avoid inflammation, as the body will process these foods in a more regulated manner.

Proteins:
The influence of proteins on inflammation is not as direct, but are more a result of their fat and carbohydrates. Animal fats are more commonly saturated, while they also come with greater environmental contamination than plant foods.  Toxins from this environmental contamination cause inflammatory response from the resulting oxidative stress. Vegetable sources of proteins include soy and other legumes. These sources of protein are no less nutritious than meat protein but limit and even aid in controlling chronic inflammation.  Fish is highly recommended in favor of meat for its omega-3 fatty acids, but it is desirable to avoid some fish, such as tuna or shark, for their levels of mercury and PCBs. Good choices are wild Alaskan salmon, Alaskan black code (sablefish or butterfish), and sardines.

If fish oil supplements are taken, they should be distilled and toxin free, and not from farmed fish as they will contain no omega-3s which are derived from plankton and other natural sources not available to farm fish.  If you are taking EFA supplements, try to find those which have parental rather than derived fatty acids, and contain the correct balance.

Micronutrients:

Vitamins, minerals, enzymes, and phytonutrients are obtained for the most part from fruits and vegetables. We are told by the FDA that we should consume from 5-9 servings of fruit per day (1 cup of raw or 1/2 cup of cooked is considered one serving).

However it is not recommended that variety and raw foods are extremely important considerations. But it is well known that these nutrients are critical in reducing oxydative stress and related inflammation.

Phytonutrients are indicated by the colors of fruit and vegetables. There are tens of thousands of known phytonutrients, and more are being studied every day.  For example, the phytonutrients creating the red, blue, and purple in fruits and vegetables contain anthocyanins, which are water soluble. Anthocyanins are part of a larger subgroup of plant compounds called flavanoids, which are a subclass of plant polyphenols.  Plant polyphenols are known to have significant antioxidant capabilities, and so in turn, limit inflammatory response. Plant polyphenols have been studied for some time now for their role in protecting cells against cancerous conditions.

Reference:  Nutrition-To-Wellness
Nutrition and Health Blog, Discover Wellness, by Vicky Berry

Sugar is Sugar ??? – Not So . . .

anti-aging, disease, Fitness, nutrition, obesity, performance | Posted by admin November 14th, 2011

Your Brain Reacts to Fructose and Glucose in  Very Different Ways

A study performed at Oregon Health and  Science University is intriguing, as it shows that the difference between  fructose and glucose is not just limited to how they’re metabolized in your  body; your brain also reacts to these two sugars in entirely different ways. Nine healthy, normal-weight subjects  received either glucose, fructose, or saline (as the control). Their brains  were then scanned to evaluate activity around the hypothalamus, which is a key  player in appetite control and production of metabolic hormones. Interestingly, the researchers  discovered that the “cortical control areas” surrounding the  hypothalamus responded very differently to each substance:

  • Glucose significantly raised the level of neural activity for about 20 minutes
  • Fructose reduced neural activity in the area for about the same amount of time
  • Saline had no effect on neural activity

So, what does this mean?

At this point, the implications of these differences are unclear. The Chicago Tribune reported that:

“At this point, said [lead researcher] Purnell in a phone interview, it means nothing more than that the two substances did prompt different responses in the brain–that the brain did not respond to them identically.

Within some of the “cortical control areas” where differences were seen, lie some important neural real estate, including regions where notions of reward and addiction are processed.

As scientists have a closer look in future studies, they should be able to zero in on which specific areas are affected differently by the two forms of sugar.”

So, time will tell what these latest findings really mean, but we already know that fructose has a detrimental impact on two hormones involved with satiety and hunger, namely leptin and ghrelin, and that this influence sets in motion a vicious cycle of hunger, increased food intake, and increased fat storage.

Fructose Packs on the Pounds Faster than Any Other Nutrient

Part of what makes HFCS so unhealthy is that it is metabolized to fat in your body far more rapidly than any other sugar. The entire burden of metabolizing fructose falls on your liver, and it promotes a particularly dangerous kind of body fat, namely adipose fat. This is the fat type of fat that collects in your abdominal region and is associated with a greater risk of heart disease.  Additionally, because most fructose is consumed in liquid form (i.e. soda and sweetened beverages of all kinds), its negative metabolic effects are magnified. Because while HFCS has about the same amount of fructose as cane sugar, the fructose in HFCS is in its “free” form and not attached to any other carbs. The fructose in fruits and in cane sugar is bonded to other sugars which results in a decrease in its metabolic toxicity.

Consuming foods that contain high amounts of fructose—even if it’s a natural product—is, to put it bluntly, the fastest way to trash your health. Among the health problems you invite with a high-fructose diet are:

  • Obesity, insulin resistance, metabolic syndrome and type 2 diabetes
  • Elevated triglycerides and LDL (bad) cholesterol levels
  • Elevated blood pressure
  • Liver disease
  • Depletion of vitamins and minerals—Unbound fructose, found in large quantities in HFCS, can interfere with your heart’s use of minerals such as magnesium, copper and chromium.
  • Cardiovascular disease, arthritis, gout, and cancer

Beware: Mixing Fructose with Glucose Increases Destructive Effect

Fructose consumption clearly causes insulin resistance whereas straight glucose does not. However, it’s worth knowing that glucose accelerates fructose absorption!  So when you mix glucose and fructose together, you absorb more fructose than if  you consumed fructose alone…

This is an important piece of information if you are struggling to control your weight. Remember, sucrose, or table sugar,  is exactly this blend — fructose plus glucose. So, the key to remember is to not get too nit-picky about the names of the sugars. ALL of these contribute to decreased health:

  • Sucrose (table sugar)
  • Corn syrup
  • High fructose corn syrup (HFCS)
  • Crystalline fructose, and any other high-fructose sweetener they may dream up
  • Natural fructose in the form of fruits, fruit juices, and natural sweeteners such as honey and agave.

Is Fructose from HFCS Worse than Fructose from Table Sugar?

High fructose corn syrup is about 55 percent fructose while table sugar is about 50 percent. The fructose in the corn syrup is also dissociated from the glucose, unlike table sugar which has it attached. So HFCS is clearly worse than table sugar, but not orders of
magnitude. It is only marginally worse.

The MAIN reason why fructose and HFCS are so bad is that in the mid 70s two things happened. Earl Butz changed the US Agriculture policy to massively subsidize corn production in the US, and scientists also figured out how to make HFCS in the lab from corn.  The combination of these two events made fructose VERY cheap. So cheap that it’s put in virtually all processed  foods because it is virtually free and massively improves the flavor of most foods. So if you are a processed food producer there are virtually no downsides. So it becomes a QUANTITY issue, and the average person is now consuming 600 percent more than their ancestors did, and some are consuming 1500 percent more. So the massive increase in this toxin is what is causing the problem. If table sugar was as cheap and used as much it would cause virtually identical side effects.

Fructose Metabolism Basics

Without getting into the very complex biochemistry of carbohydrate metabolism, it is important to understand how your body processes glucose versus fructose. Dr. Robert Lustig, Professor of Pediatrics in the Division of Endocrinology at the University of California, has been a pioneer in decoding sugar metabolism. His work has highlighted some major differences in how different sugars are broken down and used.

Here’s a summary of the main points:

  • After eating fructose, 100 percent of the metabolic burden rests on your liver. With glucose, your liver has to  break down only 20 percent.
  • Every cell in your body, including your brain, utilizes glucose. Therefore, much of it is “burned up” immediately after you consume it. By contrast, fructose is turned into free fatty acids (FFAs), VLDL (the damaging form of cholesterol), and triglycerides, which get stored as fat.
  • The fatty acids created during fructose metabolism accumulate as fat droplets in your liver and skeletal muscle tissues, causing insulin resistance and non-alcoholic fatty liver disease (NAFLD). Insulin resistance progresses to metabolic syndrome and type II diabetes.
  • Fructose is the most lipophilic carbohydrate. In other words, fructose converts to activated glycerol (g-3-p), which is directly used to turn FFAs into triglycerides. The more g-3-p you have, the more fat you store. Glucose does not do this.
  • When you eat 120 calories of glucose, less than one calorie is stored as fat. 120 calories of fructose results in 40 calories being stored as fat. Consuming fructose is essentially consuming fat!
  • The metabolism of fructose by your liver creates a long list of waste products and toxins, including a large amount of uric acid, which drives up blood pressure and causes gout.
  • Glucose suppresses the hunger hormone ghrelin and stimulates leptin, which suppresses your appetite. Fructose has no effect on ghrelin and interferes with your brain’s communication with leptin, resulting in overeating.

So, if anyone tries to tell you “sugar is sugar,” they are way behind the times. As you can see, there are major differences in how your body processes each one. The bottom line is: fructose leads to increased belly fat, insulin resistance and metabolic syndrome — not to mention the long list of chronic diseases that directly result.

If you, like so many others, have struggled with your weight for years; examined your diet; avoided fat and counted your calories, yet not getting anywhere and wondering what you’re doing wrong, please pay very close attention to this issue!

In many cases the primary culprit is an excessive intake of hidden sugar in the form of fructose, whether natural fructose (such as agave syrup or 100 percent fruit juice, for example), or in the form of corn syrup (or high fructose corn syrup), which is a main ingredient in countless beverages and processed, pre-packaged foods.  It’s extremely easy to consume high amounts of fructose on a daily basis, especially if most of your foods are processed in any way, or if you drink sodas or any other sweetened beverages  such as ice-teas, fruit juices and sports drinks. As previously discussed, even seemingly “health-conscious” beverages like Vitamin Water, Jamba Juice and Odwalla SuperFood contain far more added sugar and/or fructose than many desserts!  So please, understand that it’s not dietary fat that’s making you fat. It’s fructose.

Recommended Fructose Allowance

As a standard recommendation, keep your TOTAL fructose consumption below 25 grams per day.

For most people it would also be wise to limit your fructose from fruit to 15 grams or less, as you’re virtually guaranteed to
consume “hidden” sources of fructose if you drink beverages other than water and eat processed food. Remember, the average 12-ounce can of soda contains 40 grams of sugar, at least half of which is fructose, so one can of soda ALONE would exceed your  daily allotment.  Fifteen grams of fructose is not much — it represents two bananas, one-third cup of raisins, or two Medjool  dates. In his book, The Sugar Fix, Dr. Johnson includes detailed tables showing the content of fructose in different foods — an information base that isn’t readily available when you’re trying to find out exactly how much fructose is in various foods. We encourage you to pick up a copy of this excellent resource.

Here’s a quick reference list of some of the most common fruits that you can use to help you count your fructose grams:

Limes –                   1 medium = 0 grams
Lemons –                1 medium = 0.6 grams
Cranberries-           1 cup= 0.7 grams
Passion fruit-         1 medium = 0.9 grams
Prune –                     1 medium = 1.2 grams
Apricot –                  1 medium = 1.3 grams
Guava –                    2 medium = 2.2 grams
Date deglet            1 medium = 2.6 grams
Cantaloupe –          1/8 portion = 3.2 grams
Raspberries-         1 cup = 3.0 grams
Clementine –         1 medium = 3.6 grams
Kiwifruit –               1 medium = 3.6 grams
Blackberries –        1 cup = 3.5 grams
Star fruit –              1 medium = 3.6 grams
Cherries sweet –   10 total = 3.8 grams
Strawberries –       1 cup = 3.8 grams
Cherries sour –      1 cup = 4.0 grams
Pineapple –            1 slice = 4.0 grams
Grapefruit pink –  1 half =   4.3 grams
Boysenberries –     1 cup = 4.6 grams
Tangerine –            1 medium = 4.8 grams
Nectarine –             1 medium = 5.4 grams
Peach –                    1 medium = 5.9 grams
Orange navel –       1 medium = 6.1 grams
Papaya –                  1 half = 6.3 grams
Mellon honeydew –  1 eighth = 6.7 grams
Banana –                  1 medium = 7.1 grams
Blueberries –           1 cup = 7.4 grams
Date medjool –       1 medium = 7.7 grams
Apple –                     1 medium = 9.5 grams
Persimmon –           1 medium = 10.6 grams
Watermelon –         1 sixteenth = 11.3 grams
Pear –                       1 medium = 11.8 grams
Raisins –                  1 forth cup = 12.3 grams
Grapes seedless –   1 cup = 12.4 grams
Mango –                   1 half = 16.2 grams
Apricots dried –     1 cup = 16.4 grams
Figs dried –            1 cup = 23.0 grams 

The Way Toward Better Health…

There is nothing benign about the fructose consumption inherent in our modern diet. It is literally supercharged with fructose, and we’re seeing the consequences of this type of eating in our skyrocketing rates of obesity, diabetes, heart disease, and cases of non-fatty liver disease.  Fortunately, there’s plenty of good news here.

There IS a way out of this evil circle, and that is a return to a more holistic diet based on whole foods, along with physical exercise and safe sun exposure to optimize your vitamin D levels.  One of the easiest things you can do to quickly improve your health is to eliminate all soda and sweetened beverages from your life.   ALL soda, because even though HFCS is clearly something you want to avoid, it is still not as bad as artificial sweeteners,  which damage your health even more rapidly than HFCS.  Then, since most processed foods also contain HFCS, avoiding as many processed foods as possible is your next step.
If you want an occasional sweetener, consider:

  1. The herb stevia
  2. Dextrose (pure glucose)

Say no to agave syrup since it is a highly processed sap that is almost all fructose. It is one of the more seriously mismarketed foods in the natural food world. An informal study found the most popular agave brands ranged from 59 to 67 percent pure fructose, far worse than HFCS. Once you realize the hazards of fructose and begin to avoid it in earnest, your diet will significantly improve, which is an essential factor for a long, healthy life.

Reference:  Mercola.com

Super Foods for Health

anti-aging, Free Radicals, nutrition, Recovery - Repair | Posted by admin May 17th, 2011
Your health is your wealth and it provides the infrastucture for maintaining strength and performance.  Everyone, especially athletes need to learn and understand the basics of optimal nutrition and how it is key to high performance and rapid recovery.  Muscles cells are injured and replaced constantly and optimal cell replications require optimal nutrients to be available at all times.  Superfoods are natural and they provide the fuel for health, strength and performance.  Learn to like them and make them part of your diet.
Cabbage
Absent from most American kitchens, this cruciferous vegetable is a major player in European and Asian diets.
Why It’s Healthy:
One cup of chopped cabbage has just 22 calories, and it’s loaded with valuable nutrients. At the top of the list is sulforaphane, a chemical that increases your body’s production of enzymes that disarm cell-damaging free radicals and reduce your risk of cancer. In fact, Stanford University scientists determined that sulforaphane boosts your levels of these cancer-fighting enzymes higher than any other plant chemical.
How to Eat It: Put cabbage on your burgers to add a satisfying crunch. Or, for an even better sandwich topping or side salad, try an Asian-style slaw. Here’s what you’ll need.
4 Tbsp peanut or canola oil
Juice of two limes
1 Tbsp sriracha, an Asian chili sauce you can find in the international section of your grocery store
1 head napa cabbage, finely chopped or shredded
1/4 cup toasted peanuts
1/2 cup shredded carrots
1/4 cup chopped cilantro
Whisk together the oil, lime juice, and sriracha. Combine the remaining ingredients in a large mixing bowl and toss with the dressing to coat. Refrigerate for 20 minutes before serving. The slaw will keep in your fridge for 2 days.
Beets
These grungy-looking roots are naturally sweeter than any other vegetable, which means they pack tons of flavor underneath their rugged exterior.
Why They’re Healthy: Think of beets as red spinach. Just like Popeye’s powerfood, this crimson vegetable is one of the best sources of both folate and betaine. These two nutrients work together to lower your blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease. Plus, the natural pigments—called betacyanins—that give beets their color have been proved to be potent cancer fighters in laboratory mice.
How to Eat Them: Fresh and raw, not from a jar. Heating beets actually decreases their antioxidant power. For a simple single-serving salad, wash and peel one beet, and then grate it on the widest blade of a box grater. Toss with 1 tablespoon of olive oil and the juice of half a lemon. You can eat the leaves and stems, which are also packed with vitamins, minerals, and antioxidants. Simply cut off the stems just below the point where the leaves start, and wash thoroughly. They’re now ready to be used in a salad. Or, for a side dish, sauté the leaves, along with a minced clove of garlic and a tablespoon of olive oil, in a sauté pan over medium-high heat. Cook until the leaves are wilted and the stems are tender. Season with salt and pepper and a squeeze of lemon juice, and sprinkle with fresh Parmesan cheese.
Guava
Guava is an obscure tropical fruit that’s subtly acidic, with sweetness that intensifies as you eat your way to the center.
Why it’s Healthy: Guava has a higher concentration of lycopene—an antioxidant that fights prostate cancer—than any other plant food, including tomatoes and watermelon. In addition, 1 cup of the stuff provides 688 milligrams (mg) of potassium, which is 63 percent more than you’ll find in a medium banana. And guava may be the ultimate high-fiber food: There’s almost 9 grams (g) of fiber in every cup.
How to Eat It: Down the entire fruit, from the rind to the seeds. It’s all edible—and nutritious. The rind alone has more vitamin C than you’d find in the flesh of an orange. You can score guava in the produce section of higher-end supermarkets or in Latin grocery stores.
Swiss Chard
Hidden in the leafy-greens cooler of your market, you’ll find this slightly bitter, salty vegetable, which is actually native to the Mediterranean.
Why It’s Healthy: A half cup of cooked Swiss chard provides a huge amount of both lutein and zeaxanthin, supplying 10 mg each. These plant chemicals, known as carotenoids, protect your retinas from the damage of aging, according to Harvard researchers. That’s because both nutrients, which are actually pigments, appear to accumulate in your retinas, where they absorb the type of shortwave light rays that can damage your eyes. So the more lutein and zeaxanthin you eat, the better your internal eye protection will be.
How to Eat It: Chard goes great with grilled steaks and chicken, and it also works well as a bed for pan-seared fish. Wash and dry a bunch of Swiss chard, and then chop the leaves and stems into 1-inch pieces. Heat a tablespoon of olive oil in a large sauté pan or wok, and add two garlic cloves that you’ve peeled and lightly crushed. When the oil smokes lightly, add the chard. Sauté for 5 to 7 minutes, until the leaves wilt and the stems are tender. Remove the garlic cloves and season the chard with salt and pepper
Cinnamon
This old-world spice usually reaches most men’s stomachs only when it’s mixed with sugar and stuck to a roll.
Why It’s Healthy: Cinnamon helps control your blood sugar, which influences your risk of heart disease. In fact, USDA researchers found that people with type-2 diabetes who consumed 1 g of cinnamon a day for 6 weeks (about 1/4 teaspoon each day) significantly reduced not only their blood sugar but also their triglycerides and LDL (bad) cholesterol. Credit the spice’s active ingredients, methylhydroxychalcone polymers, which increase your cells’ ability to metabolize sugar by up to 20 times.
How to Eat It: You don’t need the fancy oils and extracts sold at vitamin stores; just sprinkle the stuff that’s in your spice rack (or in the shaker at Starbucks) into your coffee or on your oatmeal.
Purslane
Although the FDA classifies purslane as a broad-leaved weed, it’s a popular vegetable and herb in many other countries, including China, Mexico, and Greece.
Why It’s Healthy: Purslane has the highest amount of heart-healthy omega-3 fats of any edible plant, according to researchers at the University of Texas at San Antonio. The scientists also report that this herb has 10 to 20 times more melatonin—an antioxidant that may inhibit cancer growth—than any other fruit or vegetable tested.
How to Eat It: In a salad. Think of purslane as a great alternative or addition to lettuce: The leaves and stems are crisp, chewy, and succulent, and they have a mild lemony taste. Look for it at your local farmer’s market, or Chinese or Mexican market. It’s also available at some Whole Foods stores, as an individual leafy green or in premade salad mixes.
Pomegranate Juice
A popular drink for decades in the Middle East, pomegranate juice has become widely available only recently in the United States.
Why It’s Healthy: Israeli scientists discovered that men who downed just 2 ounces of pomegranate juice daily for a year decreased their systolic (top number) blood pressure by 21 percent and significantly improved bloodflow to their hearts. What’s more, 4 ounces provides 50 percent of your daily vitamin C needs.
How to Drink It:
Try 100 percent pomegranate juice from Pom Wonderful. It contains no added sugars, and because it’s so powerful, a small glassful is all you need. List of retailers, go to pomwonderful.com
Goji Berries
These raisin-size fruits are chewy and taste like a cross between a cranberry and a cherry. More important, these potent berries have been used as a medicinal food in Tibet for over 1,700 years.
Why They’re Healthy: Goji berries have one of the highest ORAC ratings—a method of gauging antioxidant power—of any fruit, according to Tufts University researchers. And although modern scientists began to study this ancient berry only recently, they’ve found that the sugars that make goji berries sweet reduce insulin resistance—a risk factor of diabetes—in rats.
How to Eat Them: Mix dried or fresh goji berries with a cup of plain yogurt, sprinkle them on your oatmeal or cold cereal, or enjoy a handful by themselves. Find them at specialty supermarkets or at gojiberries.us.
Dried Plums
You may know these better by the moniker “prunes,” which are indelibly linked with nursing homes and bathroom habits. And that explains why, in an effort to revive this delicious fruit’s image, producers now market them under another name.
Why They’re Healthy: Prunes contain high amounts of neochlorogenic and chlorogenic acids, antioxidants that are particularly effective at combating the “superoxide anion radical.” This nasty free radical causes structural damage to your cells, and such damage is thought to be one of the primary causes of cancer.
How to Eat Them: As an appetizer. Wrap a paper-thin slice of prosciutto around each dried plum and secure with a toothpick. Bake in a 400°F oven for 10 to 15 minutes, until the plums are soft and the prosciutto is crispy. Most of the fat will cook off, and you’ll be left with a decadent-tasting treat that’s sweet, savory, and healthy.
Pumpkin Seeds

These jack-o’-lantern waste products are the most nutritious part of the pumpkin.
Why They’re Healthy: Downing pumpkin seeds is the easiest way to consume more magnesium. That’s important because French researchers recently determined that men with the highest levels of magnesium in their blood have a 40 percent lower risk of early death than those with the lowest levels. And on average, men consume 353 mg of the mineral daily, well under the 420 mg minimum recommended by the USDA.

How to Eat Them: Whole, shells and all. (The shells provide extra fiber.) Roasted pumpkin seeds contain 150 mg of magnesium per ounce; add them to your regular diet and you’ll easily hit your daily target of 420 mg. Look for them in the snack or health-food section of your grocery store, next to the peanuts, almonds, and sunflower seeds.

Antioxidants, Explained
The science is clear:
Plant foods are good for you. And the credit often goes to chemicals they produce called antioxidants. Just as the name suggests, antioxidants help protect your cells against oxidation. Think of oxidation as rust. This rust is caused by free radicals, which are unstable oxygen atoms that attack your cells, inducing DNA damage that leads to cancer. Thankfully, antioxidants help stabilize free radicals, which keeps the rogue atoms from harming your cells. So by eating more antioxidant-rich foods, you’ll boost the amount of the disease-fighting chemicals floating in your bloodstream. The result: Every bite fortifies your body with all-natural preventive medicine.

 

Reference:  Men’s Health Magazine & Eat This? Not That!  – May 2011