Carbo-loading: fact or fiction?

It’s the night before the biggest game of the season. Nervousness and intensity radiate from every player on the team as practice ends early to make sure everyone goes home to get a full belly and a good night sleep. All hearts and minds are set on a huge plate of Alfredo pasta with garlic bread and a bit of dessert! This similar situation, whether Friday night lights, endurance running, or the next wrestling match, plays out all over the country multiple times a week; consensus believes that the energy needed to play hard and fast comes from loading up on carbs – right? This may only be a half-truth, stretched out over time like the popular game “telephone”. Eat some extra carbohydrates the night before the game to gain some energy; turns out it may be more beneficial to structure your pre-game ritual a tad bit differently.

            A calorie is a unit of measure that is defined as: the amount of energy it takes to heat one gram of water one degree Celsius. One gram of carbohydrate is 4 calories and one gram of fat is 9 calories, meaning fats are a more dense form of energy! Most individuals will naturally burn carbohydrates for energy expenditure before their bodies will switch to burning fat. Therefore, it makes sense that having more carbohydrates present in the system will allow for a larger “fuel tank” with which to create energy when competing. Yet, contrary to popular belief, this way of thinking can cause adverse side effects. When we eat carbohydrates, whether they are simple or complex (i.e. sugary or not), our body cannot immediately use them whatsoever. Our pancreas must secrete insulin into our bloodstream to attach to the carbs to signal to the body that they are now usable – it is then, if carbs are needed - both the carb and the insulin are processed. The more carbs we consume in a meal, the more insulin is secreted, if too much is secreted and there aren’t enough carb molecules to attach to – the insulin floats in our system and are then immediately stored as fat. The more that this happens, the more our response to insulin is dulled. This idea is shown in a study published in Metabolism: Clinical and Experimental, Nov. 2015. The study shows that consistently loading up on carbs will increase an athlete’s carb sensitivity. Having a high carb sensitivity will mean that whenever this individual ingests carbs, they purposely secrete excess insulin that will stay in the blood stream for a longer amount of time. Insulin that stays in the blood stream will cause lethargy and weight gain – both of which are no good for an athlete. On the contrary – an athlete should keep a diet low to moderate in carbohydrates to ensure this athlete’s insulin sensitivity will stay low, so that the individual can metabolize an intake of carbs efficiently and allow the body to use them for energy and not store them.

             Although both carbohydrates and fats are used primarily for energy, they also have other effects in the body as well, which is where the difference in their pre-game effectiveness comes into play. Have you ever eaten a big carb-laden meal and felt bloated? That is the body’s natural response to getting rid of the insulin spike created by carbs. Carbohydrates and the insulin response that is created will produce inflammation all over the body, especially in the gut and joints. Your body immediately tries to reduce and fight off the inflammation; and because of this: muscle recovery is slowed, energy is low, and general apathy sets in. Dietary fats are known to reduce inflammation in the body, especially the joints. Athletes often need a reduction of inflammation in their joints before, during, and after a big event. Keeping energy focused on performance and recovery, not on reducing inflammation allows for better overall output as an athlete.

For proper growth and recovery of: muscles, tendons and ligaments – athletes need to keep overall calorie intake high. If an athlete is to switch from a diet high in carbs to low or moderate in carbs, this will equate to low overall calories…bad news right? Nope…enter fats! Adding in the appropriate amount of good fats to your diet will allow your calorie count to stay the same and your insulin sensitivity stay high enough to use the carbohydrates that are ingested, properly! Dietary fat, as it is used in this article does not refer to trans-fat but all other fats, saturated or unsaturated. A list of good fats include: nuts, nut butter, oils (olive, macadamia, avocado, coconut, palm, flax), fish, avocado, coconuts, flax seed, real butter, cheese, heavy cream, meat, eggs, etc. Although the mainstream ideology is to limit fats, our bodies need them to create all sorts of functions in the body. Of course, as with anything – too much is bad for you – but fats are necessary and important parts of the average diet. As argued here, they can help an athlete with positive insulin sensitivity as well as a positive inflammation response!

Although carbs are an important energy source and are an integral part of our daily lives, the idea that engorging on them prior to a big competition is a myth that needs to be busted. Our bodies respond well to carbs when we keep our diet low in carbs and higher in fats. New nutritional breakthroughs show that carbs are not the end-all-be-all of energy, and that fats are vastly more energy dense and create a better response to our bodies’ daily functions. To end, it must be stressed that all individuals react to nutrition differently and each athlete must gauge their insulin sensitivity and increase or decrease carbs as it allows. Either way – put old carb mantras away and remember: fats are friends and food.

Reference:

Rossi, Carey. "The High-Carb Myth." Muscle & Performance Aug. 2016: 22-23.

Murakami, I., Et Al. "Significant Effect of a Pre-exercise High-fat Meal after a 3-day High-carbohydrate Diet on Endurance Performance." Nutrients 4.7 (2012): 625-37. PubMed. Web. 31 Aug. 2016.

"Calorie." Merriam-Webster. Merriam-Webster, n.d. Web. 4 Sept. 2016.

Brown, RC. "Nutrition for Optimal Performance during Exercise: Carbohydrate and Fat." Current Sports Medicine Reports 1.4 (2002): 222-29. PubMed. Web. 28 Aug. 2016.

Eastwood, Paul. "Insulin Sensitivity: Why You Can't Blast That Fat For Good!" Bodybuilding.com. N.p., 19 Apr. 2016. Web. 10 Sept. 2016.

Kasim-Karakas, Sidika, Et Al. "Responses of Inflammatory Markers to a Low-fat, High-carbohydrate Diet: Effects of Energy Intake." The American Journal of Clinical Nutrition 83.4 (2006): 774-79. American Society for Clinical Nutrition. Web. 9 Sept. 2016.

Is water really that important?

           Everything on this earth needs water: plants, animals, insects, and humans. It is atop the short list of things that separate our planet from every other planet in the known universe. Without it – life itself could not exist. No, I’m not here to talk about the physical evidence for water’s importance, but I will give some key facts as to why hydrating your body every day is one of the best favors you can do for yourself, and why without it – you’d be better off dead!

            Second only to oxygen, water’s importance is paramount to the nutrition of the human body, we can only live 3-7 days without it! Water is the primary component of all of our cells, tissues and blood. Even our most vital organs: lungs, blood and brain are made up of water by almost 80-95% as well as ¾ of our muscles are made of water. Water makes up the basis of our saliva and joint fluid, as well as the body’s natural lubricant. Water even plays a major role in the maintenance and regulation of several systems in our body: pH balance, metabolism, circulation, respiration, excretion, neurological function, and body temperature! In correlation with water’s assistance of these systems, proper hydration has been known to reduce symptoms in each of the following diseases and conditions: heartburn, arthritis, back pain, angina, migraines, colitis, asthma, high blood pressure, type 2 diabetes, and high cholesterol. The body’s cries for water are often misinterpreted as hunger pangs since most of our water needs tend to be satisfied by food. Drinking water is a great way to satisfy hunger! Although protein provides the framework for our bodies, fats provide protection, and carbs provide the energy, it all depends on water to make it all function properly!

            Despite the overwhelming necessity of water, about 75% of those living in the United States are chronically dehydrated! Dehydration is when you have a 1% or more loss of optimum body water content. By the time you are thirsty, you are already moderately dehydrated (4-5% below optimum body water content) Dehydration can be fatal, and can even cause irreversible brain and digestive damage. Once your body drops 2% below optimum levels of water, severe fatigue, short-term memory loss, and a slight reduction of physical and mental performance set in. At 4-5% there is a decrease in work and physical performance by almost 25%. Once you drop 10% below optimum water content it is considered a medical emergency and it is highly recommended to seek professional help. The most common nutritional advice given to anyone struggling with weight issues or health issues, is drink more water – we cannot rely on our thirst mechanism.

            The rule of thumb for adequate water intake is somewhere between ½ to 1oz of water per pound of body weight. This will immediately sound like a lot to most individuals, it is something to work towards – not something you need to accomplish overnight. You will use the restroom more often but eventually that urge will subside and your body will auto-regulate and you wont be a slave to the bathroom. Making sure that you carry enough water with you at all times will reduce excuses and also be a constant reminder to continue to drink throughout the day. It is also imperative to drink another 6-12oz per 20 minutes of exercise to replenish what you lose while working out. Beware, coffee, tea, and sodas are diuretics and cause more overall loss of fluids rather as opposed to a gain of fluid. Sports drinks and sugary beverages may not be diuretics, but they are excess calories that hold less nutritional value than food and should be limited for overall health.

            When it comes to health advice, first and foremost everyone should drink more water. The majority of our bodies are made up of water; it plays a major role in the maintenance and function of almost every aspect of our bodies. Water has been known to help curb both hunger and disease. Although it plays such a huge role, a large majority of individuals in the United States are considered dehydrated. Dehydration can severely impair day-to-day functions and should be combatted vigorously by drinking all day, every day. To stay happy and healthy, stay hydrated.

Rarely is the need for anything in life ever more than what we want. 

Remember that and indulge in water!

Reference:

NAFC. Nutrition Coach Foundations. 3rd ed. Vol. 1. National Association of Fitness Certifications. www.nafctrainer.com. 2014. Web. 7 Nov. 2014.

Ericson, John. "75% of Americans May Suffer From Chronic Dehydration, According to Doctors." Medical Daily. N.p., 03 July 2013. Web. 20 Aug. 2016.

Popkin, Barry, Kristen D'Anci, and Irwin Rosenberg. "Water, Hydration and Health." Nutrition Reviews 68.8 (2010): 439-58. PMC. Web. 24 Aug. 2016.

Maximizing cellulite reduction.

Cellulite is an embarrassing and often cosmetically unacceptable issue that most women (and some men) experience at some point in their life. The reduction and extermination of cellulite is the focus of many individual’s daily routines especially as they age. There are many ways in which individuals have tried to eradicate the dimples in and on the skin, whether orally, topically or through workout. This article will tackle the definition of what cellulite is and the science available that has shown to be the most effective way to reduce and ultimately get rid of cellulite.

            Cellulite is often categorized simply as “cottage cheese” or “orange peel” type appearance on hips, thighs, buttocks, and other regions of the body where excess skin and fat tend to collect. Although, it has been found that it is not dependent on an individual being overweight, as empirically has been found on individuals who are physically fit. Cellulite is the presence of excess subcutaneous fat that bulges into the dermis, or skin, but it actually serves a purpose! Most medical professionals will agree that it is a normal condition that maximizes subcutaneous fat retention to ensure adequate caloric availability for pregnancy and lactation. The exact causes of cellulite are unknown, but it is a complex situation involving the: microcirculatory system and lymphatic system, the extracellular matrix to keep this caloric surplus available for post-puberty females.

            Now with this probably new information, this does not make the presence of cellulite on the body any better. Most individuals are still looking for the answer to the question – how do I get rid of cellulite? As with all medical answers – it starts with, well it’s not that simple. Many factors are involved in perpetuating the existence of cellulite, such as: smoking, obesity, certain medication and hormone treatments, and lastly cutting off blood flow to buttocks and thighs by wearing tight underwear. If you are not guilty of these cellulite faux-paus then the next popular and often effective ways to eliminate this stubborn skin ailment is exercise, topical creams, or oral supplements. Due to cellulite developing over years, it will take several months before any effect may become apparent to a clinician or subject. Therefore most treatments are frustrating as most individuals give up before any changes have occurred and regard cellulite “impossible” to help. Now other than lots of time and patience, each popular treatment takes work and often a budget to maintain, but which is the most effective?

            Collagen is the protein that creates structure to connective tissue in animals, in other words: collagen is what gives your skin all of its properties. Collagen peptides have been known to increase the cellular metabolism of skin cells, making them the perfect supplement next to your multivitamin and fish oil. At this time there are no known side effects to collagen peptides and the term bioactive refers to the supplement being available for uptake in its current state. A double-blind placebo controlled study published in the Journal of Medical Food gave participants a bioactive collagen peptide supplement taken orally. The participants were told not to change anything about their daily lives except taking this supplement. Although not all individuals had the same results, the study concluded that significant improvements to cellulite (although not full eradication) were found from bioactive collagen peptide supplementation over a 6month period.

            There is a short list of ingredients used in topical cellulite creams, that read as follows: Alphahydroxyacids, CLA, Retinoids, Essential Oils, Herbs, Caffeine and Xanthines. Many different studies have been conducted using each one of these treatments over a 6month period. Similar results have been found for each; although the gels and creams do show a significant reduction of cellulite and overall hip, thigh and leg circumference. These work to increase thermogenesis as well as increase the microcirculation in each cell and collagen synthesis. All these ingredients tend to tighten skin in areas often plagued by cellulite as well as help reduce stored adipose tissue. The reduction of fat and overall size in appendages, as well as a tightening of skin creates an overall reduction in cellulite. Now similarly to oral supplements, there is significant enough data to say that topical gels and creams can help, but results from individual to individual wont necessarily be the same.  And as with all topical creams and ointments, some allergic reaction can occur, so research, ask your physician, and go cautiously into trying these products.

            Eating a quality diet and getting consistent exercise are two actions that have only positives, and truly no negatives. When it comes to cellulite reduction and expulsion – a reduction of fat cells will reduce deposits underneath skin and therefore rid an individual of ripples under skin. Although this route takes the most hard work and dedication, it might just be the most effective. Good diet and consistent exercise also carries with it other major benefits aside from the reduction of cellulite: reduction of other body-fat, improved mood, better sleep, reduction of cardiovascular issues, and many more.

            Each of these three treatments of cellulite don’t carry with it the tag of “solution” to this major issue. But each have been found to be effective in their own right to at least aiding in the reduction of the issue. To truly maximize the reduction of cellulite, it would be in an individual’s best interest to possibly combine two or even all three of the aforementioned treatments. Each one affects the ailment in it’s own way, and the addition of the other would not diminish or reduce the effect of the former. Getting the effect of each of the treatments would allow for an increased effect on your overall body composition! Depending on time, commitment and budget it wont hurt to do two or even all three!

            A large cosmetic concern for almost all women and some select men is the horror of cellulite. Reduction and annihilation of cellulite is on the minds of many every day. There are oral treatments, topical treatments, and the tried-and-true improved diet and exercise. Scientific studies have gotten results that have shown favorable results from all three avenues. To truly maximize the potential of rooting out cellulite from under the skin, an individual should take oral supplements, apply topical gel and/or exercise and make healthier eating choices. Performing two or all three of these will help an individual accomplish this difficult but plausible goal with little to no side effects!

Reference:

Rawlings, A.V. "Cellulite and Its Treatment." International Journal of Cosmetic Science 28.3 (2006): 175-90. Wiley Online Library. Web. 30 July 2016.

Schunck, Michael, Et. Al. "Dietary Supplementation with Specific Collagen Peptides Has a Body Mass Index-Dependent Beneficial Effect on Cellulite Morphology." Journal of Medicinal Food 18.12 (2015): 1340-348. PMC. Web. 1 Aug. 2016.

"Cellulite 101." Living Better Newsletter. Piedmont Health Center, 2016. Web. 31 July 2016.

Dupont, Eric, Et. Al. "An Integral Topical Gel for Cellulite Reduction: Results from a Double-blind, Randomized, Placebo-controlled Evaluation of Efficacy." Clinical, Cosmetic and Investigational Dermatology 7 (2014): 73-88. PMC. Web. 2 Aug. 2016.

Exercise with a focus on legs will help chronic low back pain

Most adults and seniors suffer from some sort of back pain. Back pain that is caused from a wide array of things, which can include: getting older, poor physical fitness, being overweight, heredity, injury or disease, bad posture, or smoking. Cumbersome and exhausting, everyone wants an end to back pain, apart from staying away from injury; the best solution for back pain is often an active lifestyle! Our muscles hold our skeleton in place and the root causes of back pain often stem from weak(ening) or damaged muscle. The greatest action to keep muscle nice and strong is exercise! Realistically – back pain usually translates to moving slowly…or not moving at all, but avoidance behavior initiates a cycle of weight gain, worsened joint pain, pain catastrophizing, fear of movement (termed kinesiophobia) and disability.  We shouldn’t avoid movement; we should be avoiding pain, and the only way to make it go away is through activity! It can be as easy as going bowling, dancing, golfing, or even just a nice easy stroll around the neighborhood. Now more specifically, the easiest way to begin this process (especially if you currently live a predominantly sedentary lifestyle) is to focus on legs and core! Strengthening both leg and core muscles will ultimately help alleviate back pain and prevent any more pain from creeping in!

First and foremost, one must remember to not stop doing daily activities such as, cooking, cleaning, gardening, shopping, and seeing loved ones. These activities get one up and moving so as not to get stiff. After this, individuals with bad back pain are often told to keep their core strong and tight to strengthen their back to get rid of all pain. Although this is true, the fact is – our core is worked every time we perform any movements athletically. The term core doesn’t only mean our abs, although it is commonly assumed that the two are synonymous. The core is a large set of muscles in our midsection that control movement of our limbs and torso, it just so happens to include the abs, but - the abs are on the outside. Think like this: the core of an apple is the center with which all other parts of the apple attach to; the core is not also the skin (abs)! So, in truth an individual suffering from back pain doesn’t necessarily need to do crunches or sit ups to work their core – in some cases this can actually be detrimental. Starting with any movement at all such as simply working the legs or arms can create tension in the core and therefore strengthen it!

So: start with legs. Our backs sit directly on top of our legs, and our back ties directly into our core muscles. Legs muscles and most importantly gluteal muscles (your butt!) hold back muscles in place, and therefore have a lot to do with pain reduction and strength. It is beneficial to both strengthen the core AND your legs. Those with back pain should exercise their legs, but this of course begs the question: what counts as exercise? Moderate exercise is any movement that raises heart rate, makes one feel warmer, and creates faster breathing. It has been likened to being able to speak, but not being able to sing words to a song. Moderate exercise creates blood flow into muscles and joint cavities, making them less stiff, as well as any sort of resistance against muscles creates strength. Now which exercises are best? Any and all that you can do easily, consistently, and have at least a little fun performing them!

A quick list of popular exercises that focus on legs:

·      Walking

·      Jogging

·      Dancing

·      Golfing

·      Yoga

·      Swimming

·      Bike riding

·      Hiking

·      Exercise classes

·      Weight Training

·      Bowling

    Back pain, whether caused from, injury, wear-and-tear, general tightness from sitting all day, or a whole slew of other causes, makes an individual avoid any movement at all to dull back pain. This creates stiffness and a weakening of muscles that prolong and often worsen back pain. Being active can not only help alleviate pain, but also prevent further pain from occurring. The main focus of this activity should focus on the legs. Strengthening our legs also strengthens our core, both muscle groups hold our backs in place. After forcing oneself to keep daily activities in our schedule, we must challenge ourselves to an activity that we enjoy from the list above! Happy exercising!

References:

·      NHS. "Benefits of Exercise." Live Well. National Health Services, 13 July 2015. Web. 26 July 2016.

http://www.nhs.uk/Livewell/fitness/Pages/whybeactive.aspx

·      NHS. "Back Pain - Treatment ." Back Pain. National Health Services, 03 Feb. 2015. Web. 26 July 2016.

http://www.nhs.uk/Conditions/Back-pain/Pages/Treatment.aspx

·      NHS. "Back Pain ." Back Pain. National Health Services, 03 Feb. 2015. Web. 26 July 2016.

http://www.nhs.uk/Conditions/Back-pain/Pages/Introduction.aspx

·      Vincent, Heather K., Ph.D., FACSM. "Overcoming Fear of Movement Due to Back Pain in the Obese Older Adult." ACSM | ACSM Blog. American College of Sports Medicine, 19 Dec. 2014. Web. 26 July 2016.

http://www.acsm.org/public-information/acsm-blog/acsm-blog/acsm-blog/2014/12/19/active-voice-overcoming-fear-of-movement-due-to-back-pain-in-the-obese-older-adult

·      NIAMS. "Back Pain." National Institute of Health. National Institute of Arthritis and Musculoskeletal and Skin Diseases, Nov. 2014. Web. 26 July 2016.

http://www.niams.nih.gov/health_info/back_pain/back_pain_ff.asp