I will be at the Anaheim Fit Expo this weekend, so if you are planning to attend this event, please stop by and say hello! I will be at the SWAT Fuel booth on both days.
Category Preventative Health
Evil Goldfish
Last weekend I went out of town on a much-needed weekend getaway, and I decided to go off the grid with everything from my daily life and wing it. I didn’t pack any whole food, gym clothes, or my computer, and I had no plans to do any work. Since I was in wine country, my main objective was to visit wineries, enjoy the scenery, and to allow myself to consume whatever struck my palate. One winery featured wine and cheese pairings, which is something I would ordinarily refuse. Thank goodness I didn’t deprive myself, because the cheese selections were even more delicious than the wines at that particular winery!
Though I could feel my gut rebelling somewhat against the drastic change in diet, I enjoyed the freedom I had. I still looked for more protein dense food selections while we were exploring the region, and I wolfed down a couple of B-Up Bars for a boost in protein. However, I pretty much gave up on getting my usual 25+ grams of protein with my morning meal while at the bed and breakfast inn where I stayed. The only protein dense food selection at the inn was Greek yogurt, so I had that on Saturday morning with some fresh fruit.
By the end of the day on Saturday, we had visited some wonderful wineries. We made sure to hydrate well the entire time and we also had a big lunch, but I was hungry when we returned to the inn, and since the food selection was so limited (the fruit and yogurt were no longer available at 5 pm), I grabbed a snack sized bag of Pepperidge Farm Goldfish Crackers and began munching on them while chatting with the innkeepers. BIG MISTAKE. About five minutes after consuming the cute little crackers, a feeling of malaise washed over me, and my head began to pound. I excused myself from the table and went to my room, whereupon I crashed onto the bed and held my sore head. The room was blazing hot, even with the ceiling fan whizzing at high speed, and I floated in and out of sleep for about an hour.
We had dinner reservations at a fancy restaurant, so I peeled myself off the bed and got ready even though I felt like I had gotten hit by a truck. And NO, it was NOT the wine which had me feeling this way. Once we were at the restaurant, I ordered an entree which sounded appealing, but by the time the entree arrived, I could not even eat as a result of severe nausea and a splitting headache. That delicious lamb shank I ordered sat on my plate like a forgotten masterpiece.
Now that I realize what got me so sick, I figured I would review the ingredients found in these evil Goldfish crackers. How could something I so gleefully consumed as a child wreak so much havoc on my body as an adult?
→ Ingredients are listed in order of importance (quantity).
Ingredients list : MADE WITH SMILES AND UNBLEACHED ENRICHED WHEAT FLOUR (FLOUR, NIACIN, REDUCED IRON. THIAMINE MONONITRATE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2), FOLIC ACID), CHEDDAR CHEESE (CULTURED MILK, SALT, ENZYMES, ANNATTO), VEGETABLE OILS (CANOLA, SUNFLOWER AND/OR SOYBEAN), CONTAINS 2 PERCENT OR LESS OF: SALT, YEAST, SUGAR, AUTOLYZED YEAST, LEAVENING (BAKING SODA, MONOCALCIUM PHOSPHATE, AMMONIUM BICARBONATE), PAPRIKA, SPICES (CONTAINS CELERY) AND DEHYDRATED ONIONS.
Well, for one thing, these crackers are loaded with gluten (from the unbleached enriched wheat flour), and the canola or soybean oil lurking in the crackers also did a number on me. Back in January, I discovered (through ALCAT Testing https://www.alcat.com/) that I had an intolerance to gluten, canola oil, and soybean oil. No wonder I felt so ill! My habit of reading labels and of avoiding any foods which have ingredients of which I am intolerant is something I need to do ALL THE TIME. Just one slip and I had to pay the price!
Please Check Out My Profile at Sports Nutrition Supplement Guide Website!
I have had the good fortune to be one of the Authoritative Experts on Sportsnutritionsupplementguide.com for the past year. Please check out their site, which is chock-full of information and inspiration! The link below will take you to my profile on the site:
The Power Of Leucine
Original post can be found at:
http://www.sportsnutritionsupplementguide.com/supplementation/item/1528-the-power-of-leucine
Leucine could be considered the most important supplement you should add to your regimen as you age, especially if you are a competitor. Leucine breaks down much faster during exercise than the other two branched-chain amino acids (isoleucine and valine), and is also unique in that it plays a critical role in intramuscular protein production through anabolic signaling and mediation of insulin secretion, so it certainly makes sense to ensure that you are getting sufficient amounts of leucine in your diet.
If you are over the age of 35 or 40, leucine is depleted even more rapidly, so replenishing this amino acid through leucine rich food or through leucine supplements can be an insurance policy to guard against age-related muscle loss.
Leucine crosses the blood-brain barrier, and once in the brain, it sends satiety signals to the hypothalamus, thus guarding against overeating.1 It also promotes glucose tolerance and insulin sensitivity by optimizing glucose metabolism. Another important function which leucine has in the brain is the stimulation of glutamate production and release. Since glutamate is an important neurotransmitter in the brain which is involved in memory and learning, the presence of leucine exerts protective effects on cognitive function.
One study by Donato et al discovered that leucine supplementation while on a calorie restricted diet resulted in more fat loss overall, as well as increased protein synthesis in muscle tissue and the liver. 2 The human requirement for leucine is the highest of all the essential amino acids, at approximately 40 milligrams per kilogram of body weight in sedentary adults. However, this requirement does not take into account the muscle preserving needs of individuals who are engaged in intense resistance training. Such individuals benefit greatly from supplementing with up to 200 milligrams of leucine per kilogram of body weight. 3
If you are considering adding leucine to your regimen, be sure to time it so that you ingest it when you take in a protein-rich meal. If you prefer actual food sources of leucine, you can consume turkey breast (over 2 grams of leucine in a 3 ounce serving), fish, dairy products, seeds, soy or nuts. Leucine powder is VERY bitter, so make sure to mix it with a tasty protein powder, or take it in capsule form with your whole food meals. This will optimize protein synthesis in muscle tissue and enhance the anabolic effect.
REFERENCES
1. Potier M, Darcel N, Tome (2009) Protein, amino acids and the control of food intake. Curr Opin Clin Nutr Metab Care 12(1):54-58.
2. Donato J Jr, Pedrosa RG, Cruzat VF, Pires IS, Tirapegui J (2006) Effects of leucine supplementation on the body composition and protein status of rats submitted to food restriction. Nutrition 22 : 520 –527,2006
3. WHO/FAO/UNU (2007) Protein and amino acid requirements in human nutrition. Report of a joint WHO/FAO/UNU expert consultation. World Health Organ Tech Rep Ser. 1–265.
What Happens When You Skip Meals
You might be under the impression that skipping meals benefits you since you aren’t taking in calories constantly. Well, I’ve got news for you. By skipping meals, you are putting the brakes on your metabolism. Think of it this way. When a fire is burning in a fireplace, the intensity of the fire dies down dramatically when there are only embers and no logs on the pile. Skipping meals has the same effect. What makes it even worse is that, since the metabolism is now extremely sluggish, when you finally DO eat something, your body can’t break down the food as efficiently, and more of it ends up being stored as fat.
If you skip meals, you probably suffer to some extent from malnutrition, since you aren’t consuming sufficient nutrients throughout the course of the day. Chronic malnutrition can trigger the development and progression of a multitude of diseases. The sharp drops in blood sugar which occur as a result of skipped meals cause an increase in insulin resistance, which can result in the development of diabetes.
When you consider how much of a negative health impact skipping meals has, why would you ever do it?
I Just Had To Get A New Pillow
The combination of a poorly cooled townhouse (the result of an untimely coil leak in the central air conditioning), night sweats, cats who think it’s cool to use me as a natural radiator, aches and pains in my hips, legs, shoulders, forearms and hands, and a recurrent neck strain have all robbed me of sleep almost every night this summer. With the exception of the cat issue, I was determined to find solutions to all of the sleep robbing elements in my life.
The central air conditioning is finally going to be replaced within the next week (HALLELUJAH!), the night sweats have abated somewhat (due to better hormonal balance in my perimenopausal body), and the aches and pains have been better as a result of fantastic chiropractic work by Dr. Ryan Pendon and Dr. Ryan Chapman from Urban Med. I realized that the neck strain was aggravated by pillows which did a horrible job of supporting my noggin, so I figured I could buy new ones.
Since I always buy new pillows for my bed every year in the autumn months, and wasn’t quite due for a new set, I hesitated on making a purchase. But the pillows I had been sleeping on since November were no longer fluffable, and at night, my head would sink right onto the mattress. I could literally feel the mattress through the pillows! I will admit that I am highly sensitive to tactile changes, just like the princess who could feel the pea through 20 mattresses. So I toughed it out and figured that I would just somehow get used to having deflated pillows. Then I got one of those mailers from Bed, Bath and Beyond, with a 20% off coupon on any one item. After thinking about it for a week, I decided to buy one pillow at a 20% discount.
I ended up with an Isotonic® Indulgence™ Side Sleeper Pillow, originally priced at $59 but which I paid $47 and some change for after using my coupon. This pillow is for side sleepers, but isn’t as firm as some of the other side sleeper pillows I found. Since I always start out my night on my back, I can’t deal with a very firm pillow because it wrenches my neck into an uncomfortable flexed position. The perfect pillow has to be a perfect balance of support and softness, with some loft, but soft enough that it doesn’t feel like my head is resting on a Bosu ball. So far (it has been a couple of nights since I started using this pillow to sleep on), this pillow is doing the trick for me.
Now I only have to deal with one, or actually, THREE issues which interrupt my slumber. The cats rule the roost in our house and have free access to my room, which means that if they want to wrap their perspiration-inducing, furry bodies around me in the middle of the night, I am not exactly going to do anything to prevent them from doing so. However, it is a small price to pay for their constant and unconditional love!
Men Going Commando
There are brave men out there who prefer to allow their twigs and berries to sway freely, without the confines of briefs. Fans of the commando lifestyle say it is more comfortable and completely liberating, but the underwear-clad crowd may argue that it is not very sanitary or dignified. In defense of the unencumbered male, the practice of abandoning underwear can offer a number of benefits.
Some men are prone to intertriginous dermatitis, aka jock itch, and can often benefit greatly from ditching their drawers. Jock itch occurs when the skin undergoes friction, and is intensified by heat, humidity, and excess weight. Severe cases of jock itch actually produce a musty odor, and can become infected by fungi and bacteria. The general recommendation for those who suffer from this condition is to keep the area cool and dry, which is best achieved by using powder and wearing cotton underwear. Since the testicles tend to become sweaty when snug fitting clothing is worn, those most susceptible to jock itch might want to consider omitting the briefs altogether.
Another significant medical issue which benefits from banishing the briefs is fertility. Men who have low sperm count should avoid wearing tight pants and underwear, opting for looser designs which will result in a cooler scrotum. This is one scenario in which going commando on a regular basis could make the difference between being childless and continuing the family name.
What if you don’t have a medical issue, but just want to experience the thrill of banishing your bloomers? The times have certainly changed, and now celebrities like Justin Bieber are being caught sans briefs. In addition, Kimberly Clarke’s Cottonelle brand is now encouraging real people in their television ads to strip off their skivvies in celebration of having clean rear ends. Now that it is summer, you might want to explore going commando and try to catch an extra breeze down south as a result. No one will ever know!
Menopausal Weight Gain
Menopause can really break a woman’s spirit, for countless reasons. Her ability to reproduce comes to a screeching halt, her nether regions may start to resemble an arid climate, hot flashes may make her feel like she is spontaneously combusting, and she may have mood swings that would make the Tazmanian Devil look like a calm little bugger in comparison. But it’s the weight gain which often upsets menopausal women the most. Menopausal women will notice that if they drop their caloric intake, weight won’t drop at all, even though it may have easily melted off in the past.
That’s because the plummeting levels of progesterone and estrogen also adversely affect a woman’s ability to mobilize fat. Cortisol levels can go unchecked as a result of the low levels of progesterone and estrogen, and any extra calories will end up getting stored as fat. If a menopausal woman is at a caloric deficit, the switch flips in favor of burning muscle instead of turning to the storage fat she so desperately wants to incinerate. This is especially true for the adipose (fat) tissue around the midsection, because cortisol is notorious for padding that area with extra fat, resulting in an ever expanding belly. Another unfortunate consequence of cortisol is that levels will rise dramatically with prolonged intense exercise. The key is to have more abbreviated, yet still intense, exercise sessions so that the cortisol release is also accompanied by a boost in HGH and testosterone, thus conferring a protective effect on muscle.
Basically, the WORST thing you can do if you are in the midst of menopausal hell and struggling with weight gain is to engage in lengthy gym sessions. That might work for a 20 year old, but it can be devastating for a 50 year old. If you are a gym rat like me, you can still train up to six days per week (that’s how frequently I train), but keep your sessions intense but relatively short, between 30 to 60 minutes. If you train beyond that time window, the excess cortisol release will only trigger your body to cling to fat.
Menopausal women also experience an increase in carbohydrate sensitivity, which means that carbohydrate-rich meals which they used to be able to consume in their younger years without much consequence will suddenly wreak havoc on that waistline. The extra carbs settle in for a long and uninvited stay in the midsection and end up making women miserable. Because of this, dietary shifts need to be implemented in which the intake of starches and grains is dramatically reduced, while the consumption of more lean protein and green vegetables is increased. I also strongly recommend supplementing the diet with digestive enzymes and probiotics to optimize gut health and digestion of different foods.
Need A Skin Tune-Up? Get A Chemical Peel!
Chemical peels are often used to improve the skin’s appearance. During a medical grade chemical peel, the practitioner applies a chemical solution to the skin, causing the skin to blister and eventually peel off, revealing smoother, less wrinkled skin. They can be performed on the face, neck, and hands.
Specifically, chemical peels achieve the following results in most patients:
Reduce the appearance of lines and wrinkles on the forehead, eye area, cheeks and around the mouth
Lighten brown spots such as freckles or age spots
Soften the appearance of mild scars
Refine skin texture
Reduce acne flareups and improve the appearance of acne scars
The skin becomes more sensitive to sun exposure immediately after a chemical peel, making it even more important to wear sunscreen daily.
The Perfect Derma Peel is the peel of choice for my patients. Perfect Derma Peel is a composite peel consisting of TCA, Retin-A, Salicylic Acid, Phenol, vitamin C, kojic acid, and glutathione. It was developed by Dr. Bram Kaufman, who developed the Vi-Peel, and was rated in the top 3 of new anti-aging products when it was introduced in 2011.
The Perfect Derma Peel is fantastic for reversing the signs of aging, reducing the appearance of lines and wrinkles, and for removing stubborn pigmentation from sun exposure and melasma. A beautiful exfoliating effect occurs as the skin peels over several days, revealing glowing, even skin, and a brighter complexion. It is great for acneic skin, and boosts collagen production. Though fair-complected individuals usually are the best candidates for chemical peels, the Perfect Derma Peel is well suited for many different skin types.
Please bear in mind while a chemical peel confers a mild tightening effect on the skin, it will NOT treat severe skin sagging.
For those of you in the Los Angeles area who are interested in having the Perfect Derma Peel treatment, please visit the chemical peel section on my medical website at http://www.drstaceynaito.com/#!chemical-peels/comt
Why Whey Protein Is The Key To Anti-Aging
Original post can be found at:
Adequate protein intake is vital to anyone seeking to preserve muscle mass, especially since the aging process threatens the loss of all that hard-earned muscle through a process called sarcopenia. Sarcopenia causes a loss of muscle mass and strength in all individuals as they age, even in die-hard gym addicts.
The aging process hits us with a double whammy because 1) our dietary protein needs increase over time, and 2) our ability to synthesize new proteins plummets as a consequence of diminished levels of testosterone, human growth hormone, and insulin-like growth factor-1. In other words, it becomes tougher and tougher to meet the aging body’s protein needs, and the result is a loss of muscle.
One of the biggest challenges in meeting the protein demands of the body as we age is the physical challenge of consuming adequate protein. Protein powders are an excellent means of meeting protein requirements in a low bulk form since they are dissolved in liquid. Whey protein in particular is an excellent protein source for anyone over the age of 30, provided they have no issues with allergy or intolerance to whey.
Whey protein is rich in branched chain amino acids, especially leucine, which is considered the most important branched chain amino acid for protein synthesis, especially in older people. Branched chain amino acids are also responsible for proper dermal collagen protein synthesis, so they play a huge role in the condition of the skin, maintaining its suppleness and tone.
Another age-related benefit of supplementing one’s diet with whey protein is the presence of lactoferrin, which fortifies bone and prevents osteoporotic fractures by activating osteoblasts. Whey protein also contains high levels of cysteine, an amino acid which boosts glutathione production. Glutathione, an antioxidant with powerful anti-aging effects, steadily declines naturally as we age, and since its production relies on the presence of cysteine, the introduction of whey protein into a meal plan can guard against age related diseases.
Whey protein has profound effects on glucose metabolism as well. It reduces serum glucose levels in healthy individuals while impairing glucose tolerance in diabetic and obese individuals. When consumed consistently as part of a sensible high protein meal plan, the result is a reduction in body weight and an increase in fat oxidation. This is due to the release of leptin, cholecystokinin, and glucagon like-peptide 1, all of which create a feeling of satiety.
In summary, the benefits of whey protein are numerous and significant, especially for older individuals. If you have yet to incorporate whey protein into your meal plan and you have been lamenting the ravages of Father Time, do yourself a favor and add whey protein to your daily regimen.
References: Sousa G et al. Dietary whey protein lessens several risk factors for metabolic diseases: a review. Lipids Health Disc. 2012;11:67
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