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Exercise Nutrition

4/24/2013

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Spring is here and summer is around the corner.  Maybe you have noticed a few extra pounds around the middle and are embarking on a new exercise routine.  Perhaps you have decided to train for an event like a long distance swim, 1/2 marathon or century ride.  What you consume and when to fuel your body are just as important as your training.  

We all know that exercise requires energy.  Just as gasoline fuels our cars, food fuels our bodies.  When one puts in a lower grade fuel, the engine responds sub-optimally.  So too, our bodies react when less nutrient dense foods are eaten.  To perform at our optimal potential, we want to give ourselves the full benefit of nutrient dense foods that will provide us with the building blocks for new and stronger muscles and fuel our cells.  In addition, we want our food to provide vitamins and minerals allowing our bodies to recover and become stronger.

Let's look at how we generate and use food as fuel.  The basic components of food break down into carbohydrates, proteins and fats.  Carbohydrates are foods that break down into sugars.  They include grains, legumes, vegetables and fruits.  Some carbs are better for us than others.  Foods that break down into simple sugars provide glucose to the body very quickly.  Complex carbs take longer to break down into simple sugars and release sugar slowly over a longer period.  Carbohydrates are absolutely essential to provide energy to the athlete.  When carbs are consumed, any excess is stored in the form of glycogen in the muscles and liver.  When the body needs more glucose, it signals the release of glycogen and its conversion to glucose.  However, we can use up our glycogen stores and then the body requires another energy source. 

When our primary energy sources, glucose and glycogen, are spent, the body will break down fat next.  Fats have about double the stored energy as sugars and protein.  However, fats consumed during exercise won't benefit immediate athletic performance as they take longer to break down.

Finally, proteins are important in forming new muscles, hormones and enzymes.  When glucose/glycogen stores and fats are consumed, the body will look for the next energy source.  You may also experience "hitting the wall" or "bonking".  These feelings occur when the body has used up its energy stores and is a signal that new energy is needed.  If no new energy is provided, the body will break down muscle to use as fuel.  This process of catabolism is unhealthy and alternate fuel sources need to be provided.

Here are some practical suggestions for fueling ourselves for optimal performance. 

Pre-workout:  Eat about 1-2 hours prior to exercising to provide fuel and avoid an upset stomach.  Never exercise on an empty stomach.  If exercise is first thing in the morning, try to have a quick source of energy that is a mix of carbs and protein such as a banana or apple and yogurt.  For more about protein, click here.  Make sure that you are hydrated by drinking water throughout the day.

During exercise:  Unless your workout is over 90 min., no food is required.  However, hydration is essential.  Drink at least 1/2 cup water for each 15 min. of exercise.  If your exercise regimen is longer than 1 hour, you may need to replenish electrolytes.  Instead of sugar-laden energy drinks, try coconut water.  If exercise lasts longer than 90 min., consume a combination of simple and complex carbs to provide energy.  Small amounts of easily digestible protein can also be consumed.

Post-workout:  After exercising is an extremely important time to recover and refill your energy reserves.  Have complex carbs within 30 min. after exercise to provide energy back to the cells.  Equally importantly, consume protein to help in muscle repair.  As the body has been stressed, eat foods rich in anti-oxidants to neutralize free radicals.

Other factors to consider in making nutrient dense food choices:

•   Eat alkaline foods to help counteract acid (e.g. lactic acid) that forms in the body.  An acidic environment may cause fatigue, joint pain and muscle stiffness.  An alkaline body, on the other hand, is more restorative.  For more about alkaline foods, click here. 

•   Foods rich in chlorophyll assist in the detox process and help with anti-aging.  Chlorophyll is also important in creating a more alkaline balance.  Best sources for obtaining chlorophyll are the dark leafy greens.

•   Fiber-rich foods aid in cortisol stabilization by regulating insulin.  Excess cortisol inhibits the body's restorative processes.  Dietary fiber also is beneficial for digestive health.

•   Flax has one of the highest levels of omega 3 fatty acids of the non-animal foods.  Omega 3s are important for their anti-inflammatory properties.  They also assist in the metabolism of fats.

•   B vitamins are crucial components in energy production.  They also play a role in the manufacture of red blood cells. 

•   Vitamin C supports many aspects of our health including support of adrenals for stress reduction and collagen and energy production.

•   Consumption of lean proteins such as fish, chicken and legumes helps us to replenish important amino acids to create new cells in the body.

Whereas fats aren't essential pre-workout, during exercise or post-workout, they are important components to any diet and are needed for the healthy functioning of all our cells. 

Remember to avoid processed and refined foods which have been stripped of many healthy nutrients.  Highly processed, sugary foods are nutrient poor and provide little nutritional value.  For a nutritious breakfast, click here to try my vegetable frittata recipe.  

Here's to improved workouts!


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20 Important Facts to Know about the Thyroid

4/15/2013

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The thyroid is the master metabolism gland in the body.  This remarkable little gland can regulate body temperature, aid in digestion and enhance cognitive ability.  Without the thyroid, our bodies would not be able to convert nutrients into energy.  Let’s address some of the important functions our thyroid performs.

1.     The butterfly-shaped thyroid gland is located in the neck.  Hormones produced by the thyroid direct calorie consumption, oxygen usage, digestion, the brain and neuromuscular function.  What an incredibly powerful gland!

2.     More than 27 million Americans have some sort of thyroid disease.  About 13 million are unaware that they suffer from a thyroid imbalance. 

3.     Typically, women are more prone to thyroid issues than men. 

4.     Thyroid disease becomes more common as we age.

5.     The thyroid secretes three important hormones—thyroxine (T4), triiodothyronine (T3), and calcitonin.  T3 and T4 are the thyroid hormones responsible for our overall metabolism and affect almost every cell in our bodies.  Calcitonin helps regulate calcium stores in the body and also directs our bone-building process.

6.     Iodine is essential to form both T3 and T4.  Populations around the globe with iodine-deficient soil are known to have thyroid issues.

7.     T4 is essentially the same in structure as T3, only it has an extra iodine molecule, which makes it the inactive form.  However, when the thyroid gland is functioning properly, 80% of the hormone it manufactures is T4 while 20% is T3, so T4 is readily converted to T3. 

8.     The conversion of T4 into T3 occurs mostly in our liver but also in cells of the heart, muscles, gut and nerves.  It is extremely important that our liver function optimally for T3 to be produced and become active. 

9.     T3 affects:  nutrient absorption from carbohydrates and fats, the rate of protein synthesis, the rate of food digestion, muscle building, oxygen utilization in cells and energy production efficiency in the cells.

10. Most of thyroid hormone in the bloodstream is bound to protein carrier molecules.  It is the unbound (or free thyroid hormone) that exerts its effects on our cells.

11. Thyroid hormone production is controlled by the hypothalamus and pituitary gland (located in the brain).  Communication with the brain maintains optimal balance in the body. 

12. Dopamine, a neurotransmitter, stimulates the hypothalamus to release TSH (thyroid stimulating hormone) and thereby influences T3 production.  Dopamine is made from the amino acid tyrosine, so consuming good quality proteins is important to both thyroid and brain health.

13. Stress is a major factor adversely affecting both the thyroid.

14. Hypothyroidism is an underproduction of thyroid hormone.  The most common form is an autoimmune disease called Hashimoto’s thyroiditis.  In Hashimoto’s, the body sees the thyroid hormone as foreign and attacks it.  Symptoms include fatigue, sensitivity to cold, excess weight gain, poor circulation, dry skin, loss of hair, depression and poor digestion.

15. The overproduction of thyroid hormone is called hyperthyroidism.  In the US, one in 1000 women have hyperthyroidism.  It causes increases in metabolic rate, sensitivity to heat, restlessness and anxiety, goiters and weight loss.  In Grave’s Disease, an autoimmune condition, antibodies will act like TSH (thyroid stimulating hormone) and bind to receptors in the thyroid, ultimately stimulating excess thyroid production.

16. Iodide can be displaced by fluoride and chloride, which may result in the inability to produce T4.  Additionally, heavy metals can interfere with metabolic pathways by blocking important nutrients from performing their functions.

17. In hypothyroidism, HCl (hydrochloric acid) production is reduced, resulting in malabsorption of nutrients, undigested proteins and digestive complaints.

18. Many thyroid abnormalities are seen during times of fluctuating reproductive hormones such as pregnancy and perimenopause.

19. Many blood tests for thyroid only test TSH.  However, a more comprehensive panel will shed more light into one’s thyroid function, by testing free T4, free T3, reverse T3 (rT3), TSH, and TPO (thyroid peroxidase antibody).

20. Important nutrients for the thyroid are iodine, tyrosine, B vitamins, vitamin A, selenium, zinc and the essential fatty acids to name a few.

The thyroid is part of an intricate network of cellular communication that assists the body in functioning properly.  It is important to provide it with the nutrients and building blocks it needs so we can benefit from all that it does for us on a daily basis.

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Seasonal Allergies and You

4/11/2013

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I have to say that I am so excited this time of year.  Each new day, a different tree or shrub is flowering and the garden is teeming with new life.  However, with all this new growth comes the dreaded pollen making many allergy sufferers hibernate indoors with their windows and doors closed.  It is frustrating to feel trapped inside when we would rather be outside enjoying the warm air and sun on our bodies. 

Know that you are not alone.  Seasonal allergies afflict millions of people every year.  In fact, about 38% of the population of western countries is affected by seasonal allergies.  We’ve all seen the advertisements for allergy-reducing medications.  But many of these medicines can cause drowsiness, affect your thinking and may even diminish vitamins and minerals that are so important for our health.  Are there natural ways to make lifestyle changes that can help alleviate the suffering?  Let’s explore some possible choices that you can make.  Remember to consult with your physician before making any medical changes.

Allergic rhinitis (seasonal allergies) is an immune response to airborne pollens.  Somehow the body’s immune system overreacts to these seemingly innocent particles, triggering a response that puts many of us in misery during spring and summer.  Symptoms range from runny or congested nasal passages to sneezing, tiredness, itchy watery eyes and even “brain fog”.  Most symptoms will be at sites with mucous membranes since these tissues release powerful inflammatory chemicals.  When the body encounters pollens, for instance, the mucous membranes release antibodies to attack the invader and prevent it from harming us.  The antibodies trigger a complex reaction eventually causing mast cells, a type of white blood cell, to release histamine.  Histamine preps the area for the destruction of the invading irritant by dilating the blood vessels in the region, allowing immune cells to enter and function.  The result is inflammation with uncomfortable allergy symptoms.

By working on reducing inflammation, we can lessen some of the allergic responses.  Improving our diets and consuming anti-inflammatory foods will put less stress on our immune system, allowing it to focus on other immune functions.  Eating foods with higher amounts of omega 3 fatty acids, such as cold water fatty fish, walnuts and flaxseeds to name a few, will be beneficial in reducing inflammation of our air passages.  In addition, removing inflammatory foods such as saturated animal fats, white flour and refined and processed foods support the overall functionality of the immune system.  For more specifics on foods to remove, click here to contact me.  

Since histamine is paramount in this process, reducing histamine levels is key to providing relief.  Amazingly, there are foods that promote the release of histamine; these probably should be avoided during allergy season.  And there are foods that will reduce the amount of histamine produced; you’ll want to consume more of these wonders from Mother Nature.  Antioxidants that have been well documented in reducing free radicals play a role in supporting people with allergic rhinitis.  Quercitin, a bioflavonoid found in apples, onions, garlic, berries and red grapes helps to reduce allergic reactions by acting like an antihistamine and reducing inflammation.  In fruits, quercitin is most concentrated in the skin.  For more about apples and quercitin, click here.  Other beneficial foods to help ease the symptoms are those with vitamin C, foods with carotenes and green leafy veggies.  Vitamin C acts as a natural antihistamine.  Carotene-rich foods help reduce the inflammatory response and the cascade of chemical reactions responsible for allergy symptoms.  Foods high in chlorophyll (click here) support the liver.  By relieving the liver of added burden, it can focus more energy in immune support. 

Alternatively, there are foods that promote the release of histamine.  Examples of high histamine foods are smoked fish and shellfish, some fruits such as bananas, papaya, pineapple and tomatoes, and dairy products.  All these foods trigger the release of histamine to varying degrees.  For instance, of the dairy foods, fermented cheese releases the most histamine followed by sour cream with the least being fresh milk.  Dairy products have been shown to be mucous forming, producing lots of phlegm and congestion.  Obviously, this is something to consider when suffering from increased congestion.

Other lifestyle issues that you may want to incorporate to help alleviate allergy symptoms:

·      Drink plenty of water.  Water can thin mucus output and coat the mucous membranes so they may not be as irritated by inhaled allergens.  Try adding lemon juice to your water for the added benefit of raising your body pH and being liver supportive.

·      Eating spicy foods (if tolerated) and fresh ginger may clear nasal passages and improve mucus secretions.

·      Avoid foods in similar food groups.  For example, if allergic to ragweed, avoid melons, bananas, cucumber and sunflower seeds, which have proteins similar in shape to those of ragweed. 

·      Remove any carpets and stuffed animals, especially from bedrooms. 

·      Wash bedding every week in hot water to remove any allergens.

·      Pollen counts are typically highest between 5:00am and 10:00am when plants are pollenating.  Try to stay indoors during those times and when there are heavy winds. 

·      Avoid smoking to help keep lungs and the respiratory system healthy.

·      Clean nasal passages with a warm saline solution.  Not only will this saline solution rinse out any allergens in your nasal passages but it will also affect the pH in the nose, making it less likely to be a breeding ground for bacteria and viruses. 

·      If you suffer from severe allergies, use a HEPA air filter to clean the air in areas that you frequent often. 

We may never be completely free of allergies, but with some planning and changes we can make spring a time of rebirth and enjoyment.
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