What's in your drink?

Some of you just completed a 21 day clean eating challenge.  It is funny, but of the seven foods on the list of foods to eliminate from your diet, the "food" that Warriors were most concerned about having to avoid for 21 days was alcohol.  Hmmm...  just sayin'.

One of our Warriors did a little research and noted that on a bottle of Vodka it said it contained no carbs or sugars.  So the question posed was, "Why do we need to eliminate alcohol from our diets?".  For those of you who did not participate in the 21-day challenge, the purpose of the challenge was to clean up our diets by eliminating foods that can cause sensitivities, bloating, inflammation, or increase food cravings.

So why was alcohol on the list?  Alcohol is derived from high carbohydrate fermentables such as sugar, molasses, potatoes, or various grains.  The end result of the process or fermentation and distillation is ethyl alcohol which is a zero-carb liquid.  Therefore, most vodkas (except for some flavored vodkas that add sugar) contain no sugar in the finished product.   Alcohol is in a category of its own and has 7 "empty" calories, meaning it is devoid of carbs, protein, and fat, and has no nutritional value.

But perhaps even more important than the fact that alcohol adds calories to our diet without providing any nutrients, is how it is treated or processed in our bodies.  Alcohol is considered a poison by our bodies, and all efforts are made to excrete it, including the cessation of maintaining healthy blood glucose levels.  Alcohol interferes with the hormones that maintain healthy blood glucose levels.  Heavy drinkers deplete their glycogen stores within a few hours when their diet does not provide a sufficient amount of carbohydrates.  Over time, excessive alcohol consumption can decrease insulin's effectiveness, resulting in high blood sugar levels.

Alcohol can also negatively impact blood sugar levels each time that it is consumed, regardless of the frequency of consumption.  Research has shown that acute consumption increases insulin secretion, causing low blood sugar, and can also impair hormonal response that would normally rectify the low blood sugar.  Drinking as little as 2 ounces of alcohol on an empty stomach can lead to very low blood sugar levels.

With all of that said, it might seem that we are saying you should avoid alcohol entirely.  Not at all.  Like most other foods or choices, it is the extremes that are unhealthy.  Skipping breakfast, or eating an entire box of cookies has a negative impact on our blood sugar levels and hormones, just as inappropriate consumption of alcohol negatively affects our health.  So if alcohol is one of your occasional indulgences, enjoy it guilt free.  One of your trainers has a martini bar in her house, and the other celebrated the end of the 21 day challenge with two martinis.  Remember, it is the choices that you make 80% of the time that make the most difference.  Occasional indulgences or cheats are normal and healthy.

The not so sweet side of sugar

Oh, how we love our sugar!  Researchers Stephan Guyenet and Jeremy Landen analyzed some old statistics from the US Department of Commerce reports and the USDA.  They sorted through the data from the last two centuries and came up with some shocking conclusions.  They found that in 1822 the average American ate the amount of sugar found in one of today's 12-ounce sodas every 5 days.  We now consume that much sugar every 7 hours!

They represented their findings in a graph that illustrates how much sugar we consume per year.  In 1822 the average American consumed 6.3 pounds of sugar per year.  Their graph shows consumption increasing steadily to an average of 107.7 pounds per year in 1999.  The statistics represent added sweeteners such as cane sugar, high-fructose corn syrup and maple syrup, but not naturally occurring sugars in fruits and vegetables.

Obviously, our eating habits have changed dramatically in the last 200 years.  They surmise that many of the changes stem from a single factor: the industrialization and commercialization of the American food system.  They state that we have outsourced most of our food preparation and placed it into the hands of professionals whose interests aren't always aligned with what is best for our health.

Obvious sources of sugar are soda, candy, and baked goods, but sugar is also added to most processed foods.  Look at the labels of ketchup, crackers, bread, soups, cereals, peanut butter, cured meats, and salad dressings and you will find added sugar.  If a food contains high-fructose corn syrup or dextrose, it is just another name for sugar.

We all know that excess sugar in our diets can lead to weight gain.  But what if we are at a healthy weight?  Is consuming large quantities of sugar then okay?  A study published online in JAMA Internal Medicine says a sugar-laden diet may raise your risk of dying of heart disease even if you are not overweight.

For most of us at least 10% of our daily calories come from added sugars.  But for about one in 10 people, 25% or more of their daily calories come in the form of added sugar.  The study followed participants for 15 years and during that time people who consumed 25% or more of their daily calories as sugar were more than twice as likely to die from heart disease as those whose diets included less than 10% added sugar.  The data showed that the odds of dying from heart disease were proportional to the percentage of sugar in the diet.  This was true regardless of an individual's age, gender, physical activity level, and body-mass index.

Sugar contains what nutritionists refer to as "empty calories", or calories that are without fiber, vitamins, minerals, and other nutrients.  Consuming a large percentage of daily calories from added sugars can crowd healthier foods from a person's diet.  So researchers even considered the possibility that it is not the increase in added sugars that causes heart disease, but rather the lack of heart-healthy foods such as fruits and vegetables.  Researchers measured the participants' Healthy Eating Index and still found that people who ate more sugar had higher cardiovascular mortality.  The saying that "you can't out-exercise a bad diet" seems to be true when it comes to excess sugar consumption.

Got a Charley Horse!!!!!!!!!!

Charley Horses, also known as muscle cramps, strike at the most inconvenient times.  And worst of all is when you finally lay down for a good slumber and it strikes! Typically, they occur in the calf muscles and the foot, but other muscles in the body are also capable of similar spasms. If you have been the recipient of one of these, you are well aware of how painful and momentarily debilitating it can be. Funny story, one of our metabolic participants (will remain anonymous to protect the innocent) was recently at a doctor's visit when her foot decided to cramp up. She said she was sitting on the table and suddenly her big toe took on a weird pointing ability. This resulted in immediate jumping off the table and running around the room to get the foot to release while staff looked on. Awkward perhaps, but memorable and no doubt the high light of that doctor's office!

Muscle cramps may be brought on by dehydration which causes electrolyte imbalances.  In addition, heavy exertion, exercising in the heat, muscle fatigue, magnesium or potassium deficiency, pinched nerves may lead to muscle cramps. They may also be a side effect of some medications, or from being in one position for a prolonged period of time. These are the most common reasons for muscle cramps, although other factors or conditions may produce them as well. 

Don't throw away the pickle juice! The American College of Sports Medicine states that pickle juice relieved muscle cramps 45% faster than no fluids and 37% faster than water, according to a study conducted by North Dakota State University.

What can you do? If you experience a spasm, massage the area and try relaxing and very gently stretching it. Other suggested ideas are icing and/or warming the area and Epsom baths. As a prevention, pre-hydrate when you know you will be sweating and hydrate during exertion.  Pay particular attention to hydration in summer heat. Consider supplementing water intake with a sports drink during heavy exertion or prolonged periods of activity. Prevention is preferable. Warm up before exercise and stretch afterwards. Eat a variety of foods to ensure your body is getting necessary vitamins and minerals for optimal function. You may want to try  foods higher in potassium and magnesium. Foods with higher naturally occurring potassium and magnesium are: nuts, beans, variety of fruits, tahini (sesame seed butter), and seaweed (very high). To see specific foods and the levels of potassium and magnesium visit the following site: http://nutritiondata.self.com/foods-000122120118123000000-w.html . 

If you have muscle spasms/cramps frequently and nothing seems to be helping you should seek the advice of a physician as it may be an indicator of other medical conditions.

If the shoe fits...

We are often asked to recommend shoes for running and metabolic training and we know that our answer that there is no one best shoe is often frustrating.  But the truth is that the best shoe for you is the shoe that fits YOU best.  So while a particular brand or type of shoe may be the perfect shoe for the person next to you, it may lead to problems or even injury for you.  So while those of you who have asked know that we are not going to recommend a specific shoe, we can offer some guidelines to help you find your best shoe.

So how do you know if you need new shoes?  The general rule of thumb for running shoes is that you will need to replace them approximately every 4 to 6 months, or after about 400 to 600 miles.  For shoes used for metabolic training or cross-training it can be a little more challenging.  Take a look at the bottom of the shoe and if the tread shows significant wear it is time to look for a replacement.  Another way to determine if a shoe has reached the end of its usefulness is to set them down and see if they lean to one side or the other.  If so, it's time to toss them. 

We know that shoes are probably one of your most expensive "fitness apparel" items and if you are running and participating in metabolic it can be tempting to purchase one pair of shoes and make them multi-task.  If you are running fewer than 15 miles per week and don't mind a trail shoe for all of your running this can be a good solution.  We have found that trail running shoes are one of the best choices for metabolic and TRX training since they have a more rugged tread to prevent slipping and provide more stability for lateral movements.  However, if you are running quite a few more miles and are doing some racing, you will probably find you are better served having a dedicated running shoe as well as a cross-training shoe for metabolic.

A few guidelines for selecting a shoe:

• Don't assume that you will wear the same size in your running or fitness shoes as you do in your other shoes.  Running, jumping, and functional movement require that you have about a half inch, or one thumb's width, between your longest toe and the toe box of the shoe.  This usually means you will be selecting a shoe that is 1/2 to 1 size larger than your everyday shoes.
• Always try on new shoes.  As we age our feet change.  Our arches start to drop and our foot elongates, sometimes resulting in needing a larger shoe.
• Even when purchasing the same brand and model of shoe, again, always try on a new shoe.  Shoe makers frequently change their shoes from year to year, even with the same model, sometimes resulting in different sizing.
• Shop toward the end of the day.  Our feet swell over the course of the day and your shoes should fit your foot comfortably when it is at its largest.
• Wear the socks that you wear when running or working out.
• Shoes do not need to be broken in.  Walk or jog around the store.  If the shoe doesn't feel just right when you try it on, it's not going to get better.  Keep shopping until you get that "perfect fit".

There are literally thousands of different running and fitness shoes to choose from.  All the major brands offer good quality shoes.  The key is to find the shoe that fits your foot and always choose form over fashion.  You are going to hate those flashy, eye-catching, neon green shoes that look amazing on the display when they blister your feet. 

The Heat is on!

You have heard us tell you many times that one of the elements you want to achieve in order to maximize the fat burn and the benefits from your workout is that you want to sweat, or generate body heat.  But when the outdoor temperatures are rising, too much of a good thing can be a bad thing.  Our bodies take time to acclimate to training in higher temps and even when acclimated we need to take precautions and know the danger signals of heat-related illnesses.

Following are some tips that will help you to acclimate to training in the heat and to stay safe while doing so:

Drink Fluids
Drink up, but not too much.  Our bodies are about 50 to 60% water and as the temperature climbs we naturally perspire more to cool ourselves.  Try to take in adequate fluids throughout the day so that you go into your workout well hydrated.  If your exercise session is 30 minutes or less you probably do not need to take in fluids during your workout.  If your session lasts longer than 30 minutes, drink 3 to 8 ounces of water every 15 to 20 minutes.  For sessions lasting 60 minutes or less, sports drinks and energy gels are unnecessary and simply result in extra calories.

A simple way to check your hydration status is to weigh yourself before and after exercise (preferably nude so you aren't weighing your sweat drenched clothing).  Any difference in body weight is fluid loss during your training.  One pound of weight loss is the equivalent of 16 oz. of fluid.  By replacing your weight loss with a corresponding amount of water you should maintain adequate hydration.

If you are participating in a long duration event you must also pay attention to not over-hydrating. Over-hydration, also called water intoxication or hyponatremia, can result if you drink too much water.  This dilutes the sodium concentration in your blood and can be fatal.

Ease up
Allow your body some time to adjust to the higher temperatures and humidity.  Over time your body will acclimate and become more efficient at training in the heat.  However, when the humidity is higher our bodies simply do not function as efficiently as they do in cooler temps and lower humidity.  Sweat that normally evaporates off our skin to cool us instead clings to us and we cannot perform as well and our core temperatures can rise dangerously high if we don't back down.

Avoid the hottest part of the day
Common sense should tell us to avoid the hottest part of the day by trying to get out early or waiting until the sun starts to drop a little lower.  Yes, there is an ultramarathon called the Badwater 135 that takes runners through Death Valley where temps surpass 120 degrees.  And yes, people have died running the race!  A "funny" story I heard related from the race was from a runner who was in second place.  He could tell that he was gaining on the first place runner because the lead runner kept barfing bananas that he was trying to eat.  At first, the banana barf was like baked bananas on the pavement, but as head cut the lead the banana barf was fresh.  Let's make it our goal to avoid banana barf, both baked and fresh.

Wear light-colored, lightweight clothing.
Dark colors absorb the heat and heavyweight clothing will trap the heat.  Technical fabrics wick the sweat away from your body as opposed to cotton which will absorb your sweat and remain wet (causing more heat build-up and sometimes some really painful chafing).

Know when to say "when".
It may kill you mentally to not finish your 8 mile run or your planned hike, but it can literally kill you physically if you push beyond your safe limits.  Listen to your body and know that the following are signs of heat-related illness; weakness, dizziness, paling of your skin, headache, muscle cramps, nausea or vomiting, and rapid heartbeat.  If you are experiencing any of these symptoms it is time to STOP and cool down.

There is actually an upside to training in the heat.  A study published in the Journal of Applied Physiology examined the impact of heat acclimation to improve athletic performance in hot and cool environments.  The data showed that heat acclimation exposure provided measurable ergogenic benefits in cool conditions as well as the expected performance benefits in the hot environment.  While these results are probably more beneficial to competitive athletes looking to gain an edge, they do show that if we ease into hot weather training that our bodies will adapt and will perform more efficiently.