Posts Tagged ‘performance’

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…

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

Glutathione: Levels for Health, Strength & Optimal Performance

anti-aging, Fitness, Free Radicals, nutrition, performance, Recovery - Repair | Posted by admin March 30th, 2011

Glutathione is the master anti-oxidant in the body which supports health, enhances tissue and muscle repair,increases strength & endurance and slows the aging of cells.

What can reducing the oxidative process on the body mean for the athlete?

Many world-class athletes are discovering the importance of glutathione, which when maintained, gives them the edge over the competition. Increased glutathione levels provides athletes with increased strength and endurance, decreased recovery time from injury, less pain and fatigue and possibly an increase in muscle-promoting activities. During workouts, athletes generate free radicals which in turn lead to muscle fatigue and poorer performance. Glutathione neutralizes these radicals and allows our bodies to recover faster. Recent research indicates that the body has a natural tendency toward many degenerative diseases and aging itself. Some believe how well the body can protect itself from damage and recover from oxidative damage can be determined by measuring the intracellular stores of Glutathione.

Dietary Choices are the Key

Tumeric:

Scientists have long been aware of the wide array of health benefits from the Indian spice turmeric, which is a source of the active phytochemical curcumin. This bioactive substance of Turmeric (Curcuma Longa) contains “Curcuminoids” and Curcumin is the most important molecule. Research has shown its tremendous health benefit. Antioxidants have received increased attention, and it’s important to know what nutrients are antioxidants, and information about them. One such nutrient is curcumin.  Curcumin is a natural extract from the spice turmeric. Turmeric is derived from the plant Curcuma Longa, a member of the ginger family. Curcumin is employed mostly as an antioxidant; though it was traditionally used to promote stomach and joint comfort. The immune-balancing activity of curcumin has been demonstrated through multiple mechanisms to support normal COX-2 and NF-KappaB levels in the body. The neuroprotective properties of curcumin are among the most studied. Curcumin has been designated as a ‘strong candidate’ for the promotion of neurological health and cognitive function. Curcumin can cross the blood-brain barrier and support the normal uptake of amyloid-beta in the brain. This supports the brain’s memory and learning abilities as we age. Another neuroprotective property of curcumin is its ability to promote normal levels of glutathione, superoxide dismutase and catalase in the brain. This can help to maintain the health of neurological tissues. Curcumin supports the normal production of Phase II liver detoxification enzymes, including glutathione synthase, heme-oxygenase and catalase. The liver plays several roles in detoxification: it filters the blood to remove large toxins, synthesizes and secretes bile full of cholesterol and other fat-soluble toxins, and enzymatically disassembles unwanted chemicals. This enzymatic process usually occurs in two steps referred to as phase I and phase II. They promote the body’s natural enzyme antioxidant defense systems and function as a powerful indirect antioxidant. These enzymes promote the body’s normal metabolism of harmful chemicals such as heavy metals, toxins and pollutants into less reactive molecules. Curcumin has also been shown to promote normal hepatic tissue repair.

Broccoli:

The health benefits and protective properties of broccoli and other cruciferous vegetables have been well documented over the past 25 years. Broccoli is a potent source of sulphoraphane glucosinolates. Sulforaphanes support the normal production of Phase II liver detoxification enzymes, including glutathione synthase, heme-oxygenase and catalase. Sulphoraphanes promote the body’s natural enzyme antioxidant defense systems and function as a powerful indirect antioxidant. Sulphoraphanes work to support gene transcription, which is the process by which genetic information is copied from DNA to RNA, resulting in a specific protein formation. Conclusively, sulphoraphanes work to support the body’s natural defense systems and to maintain elevated levels of glutathione.

Glutathione is the master antioxidant of the body. It is an important chemical that acts as a powerful antioxidant to preserve and protect the brain and other body tissues by protecting them from the damage of free radicals. It also acts to recycle vitamin C & E which also reduce free radicals. Since glutathione cannot be absorbed intact orally due to gastrointestinal degradation, sulphoraphanes may be the most effective way to increase endogenous glutathione concentration.

Selenium:

Selenium is a required cofactor for selenoproteins such as glutathione peroxidase.  Selenomethionine is incorporated directly into proteins because selenomethionine cannot be distinguished from methionine during the translation of mRNA into protein. This serves as a storage form of selenium and is liberated upon protein catabolism. Selenium accumulates in the prostate, promoting the health of the prostate. Selenium supports immune function by promoting normal growth and development of T helper cells.  Selenium is naturally found in walnuts, brazil nuts, seafood, tuna, beef, spaghetti, turkey, eggs, oatmeal, rice, noodles and several types of cheese.

Nutrition & Sports: The Keys to Optimal Performance

Fitness, nutrition, performance, Recovery - Repair | Posted by admin November 28th, 2010

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 details.

Pancreatic cancer – daily diet of sugar?

nutrition, performance, Recovery - Repair | Posted by admin October 31st, 2010

(NaturalNews) New research published in the journal Nature reveals that pancreatic cancer can take up to 20 years to grow to the point where it is diagnosed by the practice of conventional medicine. This was determined by sequencing the DNA of cancer tumor cells from deceased patients. Because cancer mutations occur in growing tumors at a known rate, scientists were able to map the timing of the development of full-blown pancreatic cancer tumors.

Johns Hopkins University School of Medicine and the Howard Hughes Medical Institute found:

• It takes an average of 11.7 years for one mutation in a pancreas cell to grow into a “mature” pancreatic tumor (which might show up on a medical scan).

• It can take another 6.8 years for the pancreatic tumor to spread and cause tumors to appear in other organs of the body.

How to grow and feed a cancer tumor

First of all, to grow a cancer tumor, you need to eat lots of sugar. Liquid sugars are the best (like soda?), but any form of refined sugar will do. You have to eat sugar daily if you really want to support cancer cell division and growth.

Next, you have to be vitamin D deficient most of the time.  That’s because vitamin D may halt the progress of 77 percent of all cancers (including pancreatic cancer), and when combined with other nutrients like selenium, may halt progress of even more.

By combining vitamin D and selenium nutrition with other anti-cancer nutrients such as fresh vegetable juice (on a daily basis), omega-3 fatty acids, a wide variety of fresh fruits (including citrus and berries), and even red wine (rich with resveratrol), you will create an internal biological environment in which cancer tumors cannot thrive.

This is especially true if you pursue a more alkaline diet that’s rich in vegetables and green foods rather than acidic substances such as sugar, fried foods and caffeine.

Combine all this with some regular exercise, good sleep, stress reduction habits and strict avoidance of cancer-causing chemicals, and you’ve got a recipe for blocking virtually all tumor growth in your body.

Cancer tumors simply cannot grow in an environment that’s rich in plant-based nutrients and life based on healthy, natural living.

So even if you have a wayward pancreatic cell that decides to mutate and try to become cancerous on its own, that cell will not have any long-term success in replicating inside your body because it’s surrounded by healthy cells and bathed in anti-cancer nutrients carried to it each day in your blood!

Remember, your cells rely entirely on nutrients delivered by your blood, and if your blood is delivering anti-cancer nutrients each day, then “bad” cells will never be allowed to replicate and become cancer tumors.

Obviously, the composition of your blood is determined by what you eat. If you eat junk food, your blood will be junk blood, and it will deliver junk to your cells (cancer cells love junk!). If you eat healthy foods, you will have healthy blood, and cancer tumors will shrivel up and actually lose their blood supply then die.

With this in mind, your life and health are not a rehearsal.  Nutrition is the key to your health, strength and performance.  Learn what combination of nutritional foods support your health at the cellular level, then learn to like them.  In all cases, refined sugars need to be limited as much as possible.

If you’ve been pursuing a lifestyle of junk foods, processed foods, fried foods, excessive animal products and sun avoidance, then you are probably growing cancer tumors in your body right now. Almost as if you were trying to!

So you might be on year 10 of the 20-year cancer diagnosis plan. There’s no way to know because solid cancer tumors usually don’t show up in diagnostic tests when they’re only 10 years old. But if you’ve been following a cancer-promoting lifestyle, you can rest assured you have micro tumors in your body that are just waiting for more sugar and less vitamin D in your blood in order to divide and grow even more.

Consider yourself informed… Preventing cancer is its cure.

Adapted from Mike Adams, the Health Ranger, NaturalNews Editor

Glutathione – Master Anti-Oxidant offers the Competitive Edge

anti-aging, Fitness, nutrition, performance, Recovery - Repair | Posted by admin August 30th, 2010

What is Glutathione?

Glutathione simply put is the “Master Antioxidant” in your body. Increasing glutathione levels will naturally increase your energy, detoxify your body and strengthen your immune system.

Research has shown that individuals that have low glutathione levels are susceptible to chronic illness including heart conditions, cancers, diabetes, seizures disorders, Alzheimer’s disease, and Parkinson’s disease to name a few. Our glutathione levels begin to decline at the age of 20 and do so at a rate of 8%-12% per decade.

Anti-Aging

Aging is the accumulation of changes in an organism overtime. Oxidation damage is now recognized as being the key feature of much of the aging processes that our bodies endure. The key to living better is to resist age related deterioration due to oxidation. Recent studies have shown that glutathione play a key role in reducing the oxidation process (antioxidant) and protecting our bodies against free radicals. Supplements that increase glutathione, may be a way for us to protect our bodies against the aging process.

Sports Enhancement

Many world-class athletes are discovering the importance of glutathione, which when maintained, gives them the edge over the competition. Increased glutathione levels provides athletes with increased strength and endurance, decreased recovery time from injury, less pain and fatigue and possibly an increase in muscle-promoting activities.

Athletes use glutathione for sports performance and recovery from their strenuous workouts. Up until very recently there was not a efficient way to get glutathione into our bodies other than intravenous (IV).

During workouts, athletes generate free radicals which in turn lead to muscle fatigue and poorer performance. Glutathione neutralizes these radicals and allows our bodies to recover faster.

Sports

Should Glutathione be a part of our exercise routine?

Free radicals are produced during normal cellular metabolism and increase when we exercise. These free radicals react within the cells by a process called oxidation and can result in inflammation to accumulate with our bodies. Overtime this inflammation accumulates within the cell and decreases the function of the cell and eventually leads to cellular death unless we have a way of reversing the process. To fight this cellular destruction our body uses an antioxidant, and the “Master Antioxidant” in the body is Glutathione.

Several studies have confirmed the beneficial effects of glutathione in protecting our bodies tissues from free radicals and exercise induced stress. Increasing Glutathione can increase energy, decrease recovery time and provide our cells with the tools so that they can function at an optimal level.

Ref: asktheRN.com

Bioavailable glutathione enhancement option link here:

The Whole Truth about Good Health & Eating Nuts . . .

nutrition | Posted by admin July 31st, 2010

Long ago our ancestors gathered nuts as a means for survival. Although no longer needed to persevere, nuts are still a staple in our diets today. Found on coffee tables, at baseball games, tossed in salads, stir fried with vegetables and topped on sundaes, nuts play an integral role in our culture. And they should. There is emerging evidence linking the consumption of nuts to a reduced risk of coronary heart disease.

Two large epidemiological studies, the Nurses’ Health Study (1) and the Adventist Health Study (2) assessed the diets of over 110,000 men and women in relation to coronary heart disease. Adjusting for other coronary heart disease risk factors, they linked the intake of five or more servings (five ounces) of nuts per week to a 35 – 50 percent reduction in risk of coronary heart disease incidence and death (1,2). This is great news, as over the years nuts have received more negative reviews on health than positive ones. Now you and your family can enjoy the culinary versatility, flavor, aroma and crunch nuts provide while at the same time reaping their heart-protective benefits.

Nuts come from many different plant families and are classified as either tree nuts (a one-seeded fruit in a hard shell) or peanuts (a member of the legume family).

A one-ounce serving of nuts contains between 160 and 200 calories, of which 80-90 percent comprises fat. Despite this high-fat content, the fat in nuts is primarily in the monounsaturated form. Monounsaturated fats, when substituted for saturated fat in the diet, can help reduce total and LDL, or “bad” cholesterol levels while maintaining the “good” cholesterol, HDL.

Other added benefits of nuts are they are naturally cholesterol free, a good source of dietary fiber and protein, and contain a variety of heart disease-fighting vitamins and minerals like vitamin E (a potent antioxidant), folic acid, niacin, magnesium, vitamin B 6, zinc, copper and potassium. Nuts also contain the nonessential amino acid arginine. Arginine is touted for it’s role in protecting the inner lining of the arterial walls, making them more pliable and less susceptible to atherogenesis. Lastly, nuts are a good source of healthful phytochemicals, biologically active plant chemicals with high antioxidant properties linked to prevention of coronary heart disease.

Because nuts are so calorically dense it is important to incorporate them into the diet sensibly. To avoid weight gain, substitute added nuts for food sources high in fat, specifically saturated fat. For example, top a salad with nuts instead of bacon bits and croutons. Proper serving size is also a must. Having a scale on-hand is your best bet, although not always practical. If a scale is not available, check the Nutrition Facts panel on the food label to locate the serving size. A one-ounce serving of nuts greatly differs.

The following equal one ounce: 24 almonds, 18 medium cashews, 12 hazelnuts or filberts, 8 medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves and 14 English walnut halves (3). Prepackaging nuts into small, single-serving containers or bags can help keep the servings under control. All it takes is one, one-ounce serving a day or five ounces per week of a variety of nuts to reap the heart-disease fighting benefits found in the research presented above.

However you enjoy them, remember that adding nuts to your diet is one of many nutritional strategies aimed at reducing your risk of coronary heart disease. The best way to reduce your risk is to combine a high-fiber diet, rich in complex carbohydrates (whole grains, legumes, nuts and seeds) to a variety of fruits, vegetables and low-fat dairy each day to reap optimal heart-health benefits. Add to the equation a healthy body weight and regular physical activity and you can effectively reduce your risk of coronary heart disease.

Some more nut facts:

  • Walnuts contain a large percentage of polyunsaturated fat and are an excellent source of omega-3 fatty acids. Omega-3 fatty acids effectively help reduce triglycerides and are linked to a reduced risk of heart disease.
  • Almonds contain calcium, around 80 milligrams in one ounce, and can be a healthful way to boost calcium in the diet.
  • Pine nuts are a good source of iron, containing almost 3 milligrams in a one-ounce serving.
  • The bulk of calories in chestnuts come from carbohydrate instead of fat. Five ounces of water chestnuts contain only 3 grams of total fat, but pack a whopping 350 calories.
  • Peanut butter contains the same heart-protective benefits as whole peanuts however, manufacturers add salt, sugar and sometimes partially hydrogenated fats to enhance flavor and spreadability. Opt for natural peanut butter, which contain fewer to none of these additives.**
  • Unsalted, dry roasted or unprocessed nuts are typically found in the baking isle, produce or bulk food section of the grocery store; salted, oil-roasted nuts in the snack section. To reduce sodium and added fats in the diet, avoid the salted, oil-roasted nuts.

** Note: a strong association between a reduced incidence of coronary heart disease and consumption of peanut butter was not found in the articles referenced. However, peanut butter can be incorporated into a healthful eating pattern and still provides a variety of heart-disease fighting nutrients. Consume in moderation.

Melissa Stevens, MS, RD, LD
Nutrition Program Coordinator
Preventive Cardiology and Rehabilitative Services
Cleveland Clinic Foundation – Cleveland, Ohio

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

Fitness, nutrition, performance, Recovery - Repair | Posted by admin June 27th, 2010

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 Poweraid 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