fitness – Page 30 – MedFitNetwork

Clarity at Base Camp

Jaclyn Chadbourne/19 June 2014/ All MFN blog/

Sunday morning 9 am…..My eyes are focused on the snow in my driveway as I step onto my treadmill that sits in my garage….my ears filled with the sounds of the song “Afterlife” by Switchfoot. I slowly move the treadmill from 4.0 to 6.0 mph – my feet move faster – my breathing begins to increase – and I focus….It was in this moment that I realized I’m beginning the ascent from base camp to my new summit.

chadbourne-basecamp Over the past 15 years I have successfully summitted many mountains – metaphorical of course. Unlike MOG’s very own Bill McCormick, I have yet to actually climb a mountain like Everest or Rainier. But I have overcome many obstacles – I have felt the desire to quit – I have been challenged by unfavorable conditions – and I have persevered. At the age of 21, I successfully completed my first marathon – the Maine Marathon, all while completing my senior year of collegiate soccer. I was competitive, driven and trained like a madwoman. It was one of the most gratifying times in my life… second of course to marrying my husband and starting our family.

In my mind I have always felt that unless I get back to that place, than what is the point of my exercise? If I was not training for something, I lost my focus. Those of you that have had children know how that can affect your body in so many ways. It has been years since I have felt like myself physically – constantly challenged by the changes that have occurred from carrying my children.

At this very moment, it is not envisioning crossing the finish line at the marathon that pushes me to continue running on the treadmill. It is the face of my 5 year old son who comes around the corner and smiles at me with his sneakers on and asks me “Mom! Are you almost done so I can exercise!?” It is the vision of all of our MOG members who inspire us in their daily dedication to walking through our doors and changing their lives. It is the passion that every one of my co-workers embodies in our daily quest to have a positive impact on one person’s life.

We all have mountains to climb within a day, a week or a year. Today I found clarity at my base camp as I stepped onto my treadmill and hit start. I could not be more excited about beginning one of the most important climbs of my life. Today, in this moment, I exercise for me and for my family. I am a better mom when I exercise. I am a better wife when I exercise. I am a happier person when I exercise. It is not easy. The days are filled with the endless pursuit to make it through my massive to do list – but alas, I realize that mountain I will never summit. But it does not matter for I am dedicated as I write this today that I will summit this mountain I call exercise one day at a time – and realize that each day I climb will get easier and more exciting. I will be invigorated to challenge myself in ways I never thought I could – and then peacefully descent into my life with confidence and a renewed sense of self because of the one thing that will always make me better……Exercise.

Jaclyn Chadbourne, MA is a Clinical Exercise Physiologist and Co-Owner of the Medically Oriented Gym (M.O.G.) in South Portland, Maine. With a passion for sustainable healthy living and desire to advocate for patient-centered care, Jaclyn works to help the M.O.G. support community resources for all special populations and to implement and oversee clinical protocols.

Water: A Wonderful Performance Enhancer

Nancy Clark, RD/16 June 2014/ All MFN blog/

Water is a wonderful performance enhancer. When a star UConn basketball player took the advice of his sports nutritionist Nancy Rodriguez RD and started drinking enough to consistently void a light-colored urine, he was amazed at how much better he felt all day. Unfortunately, too many athletes overlook the power of this essential nutrient. Perhaps it’s your turn to give water a try? This article offers droplets of information to enhance your water IQ, optimize your water balance, and help you feel & perform better.

• You don’t have to drink plain water to get adequate water into your body. All fluids count, as do foods that have a high water. For example, oatmeal is 84% water; low fat milk, 90%; coffee, 99.5%; lettuce, 96%; tomato, 95%; broccoli, 89%; low fat vanilla yogurt, 79%; and ice cream, 60% water.

water-glass • Water is the solvent for biochemical reactions. Your body cannot function without sufficient water, as noted by the fact that athletes die from dehydration.

• Your body needs water to moisten food (saliva), digest food (gastric secretions), transport nutrients to and from cells (blood), discard waste (urine), and dissipate heat (sweat). Water is a major component of the cells in muscles and organs; about 60% of a young male’s body weight is water, as is about 50% of a young woman’s body weight.

• Different body parts have different water contents. For example, blood is approximately 93% water, muscle is about 73% water, and body fat is about 10% water. Water constantly moves between the inside and the outside of cells. About 4% to 10% of your body-water gets replaced every day with “fresh” water.

• Note: Bioelectrical impedance (BIA) methods of measuring body fat actually measure body water. From that, a formula estimates the ratio of water to muscle and fat. Hence, if you use a Tanita Scale or Omron device, be sure to maintain adequate hydration. If you are dehydrated, you’ll end up with an inaccurate (higher) estimate of body fatness.

• Your body produces about 8 to 16 oz. (250-500 ml) water per day during normal metabolic processes. During a marathon, a runner’s muscles can produce that much water over 2 to 3 hours. When muscles burn glycogen, they simultaneously release about 2.5 units water for each one unit of muscle glycogen; this helps protect against dehydration.

coffee • Coffee is a popular source of water. Although once thought to have a diuretic effect, current research indicates coffee (in amounts normally consumed) hydrates as well as water over a 24-hour period. That is, after drinking coffee, you may urinate sooner, but you will not urinate more than you consume. Army research on caffeine and dehydration confirms coffee is an acceptable source of fluids for athletes, even during exercise in the heat. Hence, coffee and other caffeinated beverages such as tea or cola count towards your water intake.

• An increased concentration of particles in your blood triggers the sensation of thirst. If you are a 150-pound athlete, you’ll start to feel thirsty once you’ve lost about 1.5 to 3 pounds of sweat (1% to 2% of your body weight). Sweat loss of more than 10% body weight is life threatening.

• Body water absorbs heat from the working muscles and sweat dissipates the heat. That is, the evaporation of a liter (about 36 ounces) of sweat from the skin represents loss of about 580 calories. Sweat keeps you from overheating during exercise and in hot environments.

• To determine how much water you lose when you sweat, weigh yourself (with little or no clothing) before and after an hour of hard exercise with no fluid intake. The change in body weight reflects water (sweat) loss. A one-pound drop in weight equates to loss of 16 ounces of sweat. A two-pound drop equates to 32 ounces—that’s one quart. Drink accordingly during your workouts to prevent that loss!

• When you sweat, you lose water from both inside and outside the cells. The water outside the cells is rich in sodium, an electrolyte that works in balance with potassium, an electrolyte inside the cells. Sweat contains about 7 times more sodium than potassium; hence sodium is the more important electrolyte to replace during extended exercise.

• Mo exercise-Sclerosis st athletes who lose more than 2% of their body weight (3 lbs for a 150-pound athlete) lose both their mental edge and their ability to perform optimally in hot weather. Yet, during cold weather, you are less likely to experience reduced performance, even at 3% dehydration. Three to 5% dehydration does not seem to affect muscle strength or performance during short intense bouts of anaerobic exercise, such as weight lifting. But distance runners slow their pace by ~2% for each percent body weight lost by dehydration. That means, if you weigh 150 pounds and lose 3 pounds sweat (2% dehydration), your 8-minute mile slows to an 8:19 pace. That’s preventable!

• Adequate fluid intake can reduce problems with constipation and urinary tract infections. There is no scientific validation of theories that excessive water intake will improve weight loss, remove toxins, or improve skin tone.

• Should you plan to drink “eight glasses of water a day”? No scientific evidence supports that rule, so you can simply drink in response to thirst. You can also monitor the volume of your urine. If your urine is scanty, dark, and smelly, you should drink more! If you have not urinated during your work or school day (8:00 a.m.- 3:00 p.m.), you are severely underhydrated.

• Is bottled water better for you than tap water? Doubtful. According to the Center for Science in the Public Interest, nearly half of bottled waters come from municipal water supplies—not from the mountain streams pictured on the labels. This suggests standard municipal tap water is high quality. Rather than spend money on bottled water, turn on your tap! This will help stop the flood of 95 million plastic water bottles that get discarded each day, of which only 20% get recycled. Drink plenty of water—but think “green.”

From The Athlete’s Kitchen
Copyright: Nancy Clark MS RD CSSD, Feb 2012

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes at her office in Newton, MA (617-795-1875). Her Sports Nutrition Guidebook and food guides for new runners, marathoners, and soccer players offer additional information. They are available at www.nancyclarkrd.com and www.sportsnutritionworkshop.com.

References:

Armstrong, L., A. Pumerantz, M. Roti, et al. 2005. Fluid, electrolyte, and renal indices of hydration during 11 days of controlled caffeine consumption. Int J Sport Nutr Exerc Metab 15:252-265

Koslo, J. “Water, hydration and health: What dietetics practitioners need to know” in SCAN’s Pulse, Academy of Nutrition and Dietetics, 2012 31:1 (Winter)

National Academy of Sciences. Institute of Medicine. Food and Nutrition Board.
Dietary Reference Intakes for Water. http://www.nal.usda.gov/fnic/DRI//DRI_Water/73-185.pdf

Wilmore, J and D. Costill. Physiology of Sport and Exercise, Human Kinetics, 1994.

Chocolate and Your Sports Diet

Nancy Clark, RD/12 June 2014/ All MFN blog/

Chocolate—Is it a bad food for athletes, an addictive drug, and the instigator of dietary disasters? Or is it a health food, dieter’s weight loss aid, and effective recovery food for tired, hungry athletes?

I vote for the latter! Personally and professionally, I like to think of chocolate (in moderation, of course) as one of life’s pleasures. Here is some research that might be of interest to active people who love chocolate.

Chocolate Cake—or Breakfast? chocolate-breakfast
Chocolate cake for breakfast enhances weight loss. Really? Yes, according to researcher Prof. Daniela Jacubowicz ⁽¹⁾. The subjects were 193 obese, non-diabetic adults who ate either a 300-calorie low carbohydrate breakfast or a 600-calorie breakfast that included protein plus chocolate cake (or another sweet dessert). Both groups were instructed to eat the same amount of total calories: 1,400 for the women and 1,600 for the men. In the first 16 weeks, both groups lost an average of 33 pounds per person. But in the second half of the study, the no-cake group had poor compliance and regained an average of 22 pounds per person while the cake-eaters continued to lose another 15 pounds each. By 32-weeks, the cake eaters had lost about 40 pounds more than their peers.

Prof. Jacubowicz noticed that those who had cake for breakfast had fewer cravings for carbohydrates and sweets later in the day. By frontloading their calories, they were less hungry and less likely to stray from their food plans. They had curbed their cravings for sweets and treats, in comparison to the group that ate the smaller breakfast.

So what does this research mean for you?

Eat a satisfying breakfast that leaves you content. Do not stop eating breakfast just because you think you should.
If you want a treat, such as chocolate cake, enjoy it earlier in the day, as opposed to indulging at 9:00 p.m. when you are tired, too hungry, and lack the mental energy needed to stop yourself from overeating. Think of it as having dessert after breakfast instead of after dinner.
Even on a weight reduction diet, you should eat what you truly want to eat, without deprivation of your favorite foods. Otherwise, you’ll end up doing “last chance” eating. (You know, “I just blew my diet by eating cake, so I might as well keep eating it because this is my last chance before my diet starts again…”)

Note: Even people with diabetes can substitute chocolate cake for grains at a meal without creating blood glucose problems. Just eat the cake instead of—not in addition to—the grains!⁽²⁾

Dark Chocolate—A “Health Food”?
It’s not a secret: a candy bar contains primarily nutrient-poor calories from sugar and fat. For example, a Hershey’s Bar (43 g) contains 210 calories—of which 46% are from sugar, 55% from fat. Hence, you want to enjoy milk chocolate in moderation, not in binges….

dark-choc However, less-processed dark chocolate can be considered a healthier choice. Chocolate is made from cocoa, a plant that is a rich source of health-protective phytochemicals (just like you’d get from fruits, vegetables, and whole grains). Two tablespoons natural cocoa power (the kind used in baking) offers the antioxidant power of 3/4 cup blueberries or 1.5 glasses red wine. Unfortunately, dark chocolate has a slightly bitter taste and most people prefer the sweeter milk chocolate, a poorer source of phytochemicals. (We need to raise our children on dark chocolate, so they will they learn to prefer it!)

Dark chocolate also contains flavonoids, health-protective compounds found in many plant foods including tea, apples, and onions. Epidemiological surveys of large groups of people indicate those who regularly enjoy chocolate consume more of these health-protective flavonoids than non-chocolate eaters. This reduces their risk of heart disease. For example, in the Netherlands, elderly men who routinely ate chocolate-containing products reduced their risk of heart disease by 50% and their risk of dying from other causes by 47%.⁽³⁾ Maybe a daily (preferably dark) chocolate fix can be a good idea?

Chocolate Milk—for Recovery?
If you’ve just had a killer workout and want to rapidly refuel and repair your muscles, boost your blood sugar, and replace sweat losses—as well as reward yourself with a tasty treat—reach for some low fat chocolate milk! Research indicates refueling with chocolate (or any flavored) milk enhances recovery of both fluids and muscles better than the standard carb-only, sugar-based sports drink.⁽⁴⁾

Anyone responsible for stocking the recovery food table for tired, thirsty athletes who want to rapidly refuel after a hard workout will tell you chocolate milk is an all-time favorite. Weight-conscious female athletes, in particular, let themselves enjoy this treat “guilt-free” and meanwhile boost their intake of nutrient commonly missing in their diet, such as high quality protein, riboflavin, calcium, and vitamin D. What a positive change from their embattled relationship with chocolate! This is good.

But shouldn’t we be staying away from sugary foods? The World Health Organization recommends a limit of 10% of calories from refined sugar per day; that’s about 200 to 300 sugar-calories for most athletes. Getting sugar from chocolate milk is nutritionally preferable than from sports drinks. Milk’s high quality protein, calcium, vitamin D, riboflavin and a host of other important nutrients is far better than sugar water with a dash of salt!

For those of you who happen to read the Boston Globe (3/13/12), you might have caught my answer to a healthwriter’s criticism of USA Swimming for choosing chocolate milk as a sponsor. My response: “Kudos to USA Swimming for choosing to be sponsored by a whole food as opposed to an engineered sports food. To have role-model athletes touting low fat chocolate milk is preferable to the alternative of them touting sports drinks. I only wish more “real food” companies would do the research needed to counter the influential engineered sports food industry.”

The bottom line
By no means is chocolate the key to a healthy sports diet, nor is eating lots of dark chocolate preferable to snacking on apples and bananas. We all need to eat chocolate in moderation so it does not crowd-out other nutrient dense foods. But chocolate can be balanced into an overall wholesome sports diet and add pleasure to the day—even if you are dieting to lose weight. For chocolate lovers, deprivation of chocolate may create more problems than it solves.

References

1. Jakubowicz D, O Froy, J Wainstein, M Boaz. Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance in overweight and obese adults. Steroids 77(4): 323-331, 2012.

2. Peters, AL, MB Davidson, K Eisneberg. Effect of isocaloric substitution of chocolate cake for potato in type I diabetic patients. Diabetes Care 13(8):888-92, 1990.

3. Buijsse B, Feskens EJ, Kok FJ, Kromhout D. Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study. Arch Intern Med. 27;166(4):411-7, 2006.

4. Lunn WR, Pasiakos SM, Colletto MR, Karfonta KE, Carbone JW, Anderson JM, Rodriguez NR. Chocolate milk & endurance exercise recovery: protein balance, glycogen and performance. Med Sci Sports Exerc. 44(4):682-91,2012.

Current Guidelines for Prenatal Fitness

Catherine Cram/10 June 2014/ Conditions/

The interest and need for maternal fitness guidelines is increasing as more woman who are physically active become pregnant. Recent studies have shown that regular exercise at moderate to somewhat hard levels during pregnancy has positive benefits. These benefits include reduced level of fat deposition and retention, shorter and less complicated labors, and a quicker recovery postpartum. In addition, women who exercise during and after pregnancy tend to have greater energy levels, deal better with physiological and psychological stresses and develop fewer physical complaints.

A Marathon Runner Reveals how Running Helped him with Parkinson’s.

Matthew Wilbur/29 December 2013/ All MFN blog/

When I was diagnosed in 2002, my symptoms were minimal. On a scale of one to ten, one being no symptoms and 10 being non-functional, I would give myself a 2. Today, eleven years after my diagnosis, I would give myself a 3. I believe my symptoms have remained mild because I ran before and after my diagnosis. Running I am sure has delayed progress both the progression and severity of the disease.