nutrition

If you are training for an endurance event( anything longer than 10k),  you need to become an expert on hydration. It is all about a balance between input and output. What you pee and sweat is the output. What you drink is the input. We measure the difference in weight. If you could measure your weight before and after exercise you could safely assume it was water loss. You should attempt to maintain your weight during exercise by fluid intake.

 Keeping hydrated does several things for us:

It is the primary cooling agent we have. 80% of our effort goes into cooling.Chilling!

Second,  it is the limiting factor in distance and performance. You can run all day without food. Not water!

How do you know if you are not drinking enough in an event? The first sign of dehydration is mental- Irritability. Later, muscle cramps from electrolyte loss can occur. Next,your performance can decrease or a slow rise in pulse for the same pace means your heart is working harder with less blood. Where did my blood go?- Fluids for sweat are pulled from your blood. Salting up on your clothes or face means your in trouble too. Start drinking right away. The latter signs are worse: Nausea and feeling hot means your close to heat exhaustion. Now your red-lining!

 Consider these facts:

An athlete can sweat  off 1 to 1.5 liters per hour. A mere one percent weight loss could impede performance.

 Two hours of sweating could be a 25 % reduction in cardiovascular performance.

Convinced yet?

The challenge  is replacing it. So, here are the basics.

                                             1. Find a fluid that  you like. Gatorade, Performax, Infinite,… the list is enormous.

                                             2. Try to intake 70-80 grams of carbs per hour in your fluid. You will get better at drinking with effort.

                                             3. Protein, chromium, and vanadium inprove insulin action during performance. So, if these are in your drink, it is even better. Protein in a one to four ratio with carbs is ideal but it has to go down easily. Modify one element at a time.

                                            4. Weigh before and after exercise keeping a log of the other factors: temp, humidity, wind, effort…This will help you adjust your intake.

                                            5. Plan your hydration: look at your log and compare this exercise / race with previous similar ones that have similar temperatures.  Come up with a plan. ” I need to drink two bottles in 90 min.” or “I can get three bottles down on the bike.”

When you get it right, you’ll feel good, recover well, and race great!

Obviously this is not easy. Give it some distinct effort. If you still have trouble, come on in and we’ll problem solve together.

Fiber also goes by the names “roughage” or “bulk”. It is a non-nutrient, but has many benefits. We’ll review those in a minute. It generally comes from the cellulose of plants. A great example is the tough fibrous stuff when you chew celery. The bands of stringy “collenchyma cells are the fiber that can be so healthy for us. There are two

]Where can we get this fiber? Fruits have it as do most vegetables. Psyllium husk is the most commonly used source, but flax seed, or flax meal (slightly ground seed) is even better. It contains omega-3 oils as well. Oatmeal, rye, wheat, millet, quinoa, and brown rice are good grain sources.

What does fiber for you? It is helpful to your gut by assisting the removal of toxins, fats and waste. It can bind cholesterol, fatty acids and old hormones. It can help regulate blood sugar, helping diabetics. It can comb through the gut to help the lining , preventing colon cancer and diverticulitis. It is even linked to lowering breast cancer. Fiber generally pulls water to itself and thus keeping the gut moving by bulk action. It collects waste like a broom and ushers it out of the gut.  So, either constipation or diarrhea can be improved with it.

According to the American Heart association, 29 grams a day for females and39 grams per day for men would be a good dose. If you decide to add a fiber supplement, start slowly. Build up over several weeks.

Still skeptical? Many patients use fiber to help with their health and then report weight loss! It helps you feel full cleans and adds stability to the colon health. Come in for a consultation to help address your concerns. 630-322-9522

Vitamin C is an antioxidant. Which might be an easy way to say it gives itself up for the intruder. The intruder which could be a chemical, harmful portion of sunlight, virus, bacteria, mycoplasm or hormone (the bad, recycled type).  These are all looking for an extra electron. It is like when you rub your sock-feet on the floor and touch someone to shock them. You are the “intruder” here and you stole an electron from them to make up for the ones you rubbed onto the floor.  What is the point? Vitamin C gives up the electron instead of one of your cells! If you have enough vitamin C, you will not be damaged in an attack by these intruders.  Here is the big question: ” How much Vitamin C is enough?”. Let’s let Linus Pauling, a Nobel prize winner for his work on (ascorbic acid)Vitamin C, answer this question. He suggested that you take enough  to cause diarrhea and back off a little. In other words, without ruining your day- as much as you can! It has more benefits than I can outline here. It should be one of your first considerations for enhancing your immune system. Come in for a customizing of your nutritional profile.

Do you find yourself sleepy after meals, having poor concentration, urinating frequently- day and night,… you may be having trouble with your blood sugar. Your pancreas is the organ that responds to the sugar you ingest. If you eat mostly breads, pasta, rice , potato, even corn, peas or carrots, they are high in carbohydrates. “Carbs” are the simple energy producers in our diet. There are complex(good) carbs and simple (not as good) They are the easiest energy we can eat. Unfortunately, these energy resources are hard on the pancreas. With time the pancreas response can become altered or ineffective. That leaves the sugar in the blood and not getting to the muscles and nerves -where it needs to go. So , you are left with an energy problem: you eat enough to function but you cannot get going  due to overwhelming fatigue.

I use the “four C’s” to help with blood sugar trouble.

First- carb modification. Lowering your simple carb intake is essential.

Second-Calorie burning . Exercise helps use up extra blood sugar that is hanging around. It also has a benefit in pushing sugar (glucose  is its name at this point) into the tissues.

Third- There are some nutrients which assist the pancreas in it’s function. Chromium and cinnamon are two of the major ones we use. We will help you in the dosage.

Fourth and finally, Chiropractic adjusting at the level which controls the pancreas may help normalize your sugar response. It is very comfortableto do. Many people with this issue discover they have had a “tender point ” at the area anyway. (It is centered between the shoulder blades! )

Want that old energy back? Come in and find out how we can get you up and going again!

Omega 3 is a common supplement used these days. It has many properties which can be beneficial. It is terrific as an anti-inflammatory. Especially good for joints, it may control the inflammation associated with trauma and even arthritic swelling. It is important to understand that inflammation is a big chemical reaction. You can effect it at many places along its course.  For example, Omega3 can  reduce heart arrythmias (pvc’s specifically), it can reduce blood pressure, and it is great at reducing the inflammation around the valves and myocytes (muscle cells of the heart). It actually blocks some of the thromboxanes and prostacyclins (nasty chemicals of the inflammatory cascade).In the vessels of the body, it can stabilize sclerotic plaques (cholesterol deposits in the wall). In the joints, it can stop the same type of chemicals that occur with wear and tear or arthritis.

Dandelion Root contains sesquiterpene lactones, phenolic acids, triterpenes, sterols, vitamins, minerals and other substances that together:

• support healthy liver and gallbladder function by supporting bile production to digest fats, and by assisting the liver in natural filtration and neutralization of accumulated toxins, and
• encourage natural function among the body’s major organs of elimination.

Caution: Not to be used during pregnancy and lactation unless otherwise directed by a qualified health care practitioner. Contraindicated in closure of the gallbladder. Use only with professional supervision in gall stones.

I have been interested in amino acid therapy for a while now. My interest has increased due to the incredible recovery and  improvement of several patients doing A.A. rx (amino acid therapy).
What might be helpful is to get an overview of what A.A. are.
Amino acids are the building blocks of protein. The bricks in a protein wall!
Humans really need 12 amino acids. Hence the name “essential amino acids”: Here after designated E.A.A.
All other A.A. are synthesized from these within our body from other aminos or by protein breakdown.
If you are trying to build muscle, all amino acids must be present in order to form the muscle protein or there will be no hypertrophy (muscle increase in size). If you are trying to treat a connective tissue disease like SLE (lupus), Sjogren’s,or  myofacial issues( like myofacitis, fibromyalgia, or myofacial pain syndromes), aminos can be given to supplement faulty assembly of protein structures.

Taurine is an aminosulfonic acid which occurs naturally in high quality proteins. It is also a bile thinner, helping biliary stasis(see dandelion root). In other words, it helps fat digestion and can reduce gall stones!

Tryptophan E.A.A.
A natural relaxant, helps alleviate insomnia by inducing normal sleep, reduces anxiety & depression, helps in the treatment of migraine headaches, helps the immune system, helps reduce the risk of artery & heart spasms; works with Lysine in reducing cholesterol levels.

Lysine is essential  A.A.
Insures the adequate absorption of calcium; helps form collagen ( which makes up bone cartilage & connective tissues); aids in the production of antibodies, hormones & enzymes. Recent studies have shown that Lysine may be effective against herpes by improving the balance of nutrients that reduce viral growth. A deficiency may result in tiredness, inability to concentrate, irritability, bloodshot eyes, retarded growth, hair loss ,anemia & reproductive problems.

Methionine is an EAA
Is a principle supplier of sulfur which prevents disorders of the hair, skin and nails; helps lower cholesterol levels by increasing the liver’s production of lecithin; reduces liver fat and protects the kidneys; a natural chelating agent for heavy metals; regulates the formation of ammonia and creates ammonia-free urine which reduces bladder irritation; influences hair follicles and promotes hair growth.

Phenylalanine is an EAA
Used by the brain to produce Norepinephrine, a chemical that transmits signals between nerve cells and the brain; keeps you awake & alert; reduces hunger pains; functions as an antidepressant and helps improve memory.

Threonine is an EAA
Is an important constituent of collagen, Elastin, and enamel protein; helps prevents fat build-up in the liver; helps the digestive and intestinal tracts function more smoothly; assists metabolism and assimilation.

Valine EAA
Promotes mental sharpness, muscle coordination and calm emotions.

Leucine and Isoleucine
They provide ingredients for the manufacturing of other essential biochemical components in the body, some of which are utilized in the production of energy. They are stimulants to the brain cortex and helping you to be more alert.

Arginine
Studies have shown that is has improved immune responses to bacteria, viruses & tumor cells; promotes wound healing and regeneration of the liver; causes the release of growth hormones; considered crucial for optimal muscle growth and tissue repair.

Tyrosine
Transmits nerve impulses to the brain; helps overcome depression; Improves memory; increases mental alertness; promotes the healthy functioning of the thyroid, adrenal and pituitary glands.

Glycine
Helps trigger the release of oxygen to the energy requiring cell-making process; Important in the manufacturing of hormones responsible for a strong immune system.

Serine
A storage source of glucose by the liver and muscles; helps strengthen the immune system by providing antibodies; synthesizes fatty acid sheath around nerve fibers.

Glutamic acid
Considered to be nature’s “Brain food” by improving mental capacities; helps speed the healing of ulcers; gives a “lift” from fatigue; helps control alcoholism, schizophrenia and the craving for sugar.

Aspartic acid
Aids in the expulsion of harmful ammonia from the body. When ammonia enters the circulatory system it acts as a highly toxic substance which can be harmful to the central nervous system. Recent studies have shown that Aspartic Acid may increase resistance to fatigue and increase endurance.

Taurine
Helps stabilize the excitability of membranes which is very important in the control of epileptic seizures. Taurine and sulfur are considered to be factors necessary for the control of many biochemical changes that take place in the aging process; aids in the clearing of free radical wastes. .It acts as a bile thinner.

Cystine
Functions as an antioxidant and is a powerful aid to the body in protecting against radiation and pollution. It can help slow down the aging process, deactivate free radicals, neutralize toxins; aids in protein synthesis and presents cellular change. It is necessary for the formation of the skin, which aids in the recovery from burns and surgical operations. Hair and skin are made up of 10-14% cystine.

Histidine
Is found abundantly in hemoglobin; has been used in the treatment of rheumatoid arthritis, allergic diseases, ulcers & anemia. A deficiency can cause poor hearing.

Proline
Is extremely important for the proper functioning of joints and tendons; also helps maintain and strengthen heart muscles.

Alanine
Is an important source of energy for muscle tissue, the brain and central nervous system; strengthens the immune system by producing antibodies; helps in the metabolism of sugars and organic acids.

Cancer therapy
Basically, CAAT is an amino acid replacement and carbohydrate deprivation protocol using scientifically formulated amino acids. Research by Dr.Marco Rabinowitz of the National Cancer Institute and Dr. Dr. Albert B. Lorincz of the University of Chicago shows how beneficial amino acid deprivation therapy can be in treating cancer.

I like to use a blood test(finger prick only) to assess the  amino acid levels and then formulate the amino drink or powder for repair. It has made a great improvement in skin disorders like viteligo and psoriasis and excema. Please call if you need help. it is so simple to get relief for these simple chronic irritations!  630-322-9522

Here is a handy table for find the alkaline level in common foods.