Today’s topic is for my female friends. But I would encourage my
fellow males to also read this, as you might be able to help the women
in your lives. ESTROGEN DOMINANCE. You may have heard this phrase
before, but I would wager that most women have no clue what this means.
Well think about it like this, if you have ever had any of the issues
listed below, you are probably estrogen dominant:
1) Fibrocystic breast disease
2) PMS
3) Uterine fibroids
4) Breast cancer
5) Endometriosis
6) Infertility problems
7) Endometrial polyps
PCOS
9) Auto-immune disorders
10) Low blood sugar problems
11) Menstrual pain
12) Migraines during menstrual cycle
13) Uncontrollable weight gain
14) Sensitive breast and skin
15) Insomnia
16) Anxiety and depression
17) Gall bladder problem
18) Underactive Thyroid
19) Yeast infections
20) Osteoperosis
21) Alcohol dependence
So what exactly is estrogen and in excess, how can it cause the issues
listed above? Estrogen is a sex hormone produced by both males and
females. Women produced greater volume than males. In a perfect world,
the female body produces large amounts of estrogen during the first 14
days of her 28 day cycle. This is used to create the endometrial lining
of the uterus. After 14 days, the ovaries should release mature
follicles (eggs). This period is called ovulation, and the support
system left behind in the ovaries, is called the Corpus Luteum, which
now helps with the production of the hormone progesterone (keeps egg
fertilized when inseminated). During this time, estrogen levels should
drop dramatically, and the whole world should feel right. Progesterone
levels stays somewhat elevated, but slowly declines over the next 14 days, until the female has her
period, which means unfertilized eggs, and the endometrial lining are
excreted. At this point the process starts all over again.
When
estrogen is allowed to run opposed, the 28 day cycle, is thrown off.
This causes a drop of in progesterone production, eventually leading to
estrogen dominance. The question I am sure you might be asking is, what
can be causing an over production of estrogen. For starters, do note
that even though a female may have a period, it doesn’t always means
that she ovulated, which translates to no progesterone. What are some
reasons for a lack of ovulation? Research points the finger to stress,
nutrition (bottled water, mass produced meats. soy…), anovulatory
cycles, birth control pills, birth control shots, tubal ligation (tubes
tied), hysterectomies, obesity, and menopause. When estrogen production
remains constantly high, the liver is unable to process and process and
remove the excess causing a build up, which leads to a number of the
issues I mentioned above.
How does one now if they are
estrogen dominant, if they do not show some of the dramatic symptoms
such as fibroids or if you live a fairly healthy life? My answer would
be simply this, get to know your body. If you notice say your moods
swings are happening more frequently, consult with your doctor. Perhaps
your period cramps are more painful, consult with your doctor. If your
budget will allow it, test your estrogen levels at the beginning of the
28 day cycle, at the half way mark, and towards the end. If the levels
are elevated above reference ranges during the 28 days, then you are estrogen dominant. Also
test your progesterone levels, and if they are indeed low consult with
your doctor regarding progesterone replacement therapy. FYI studies
indicate that progesterone creams applied vaginally appear to have a
better absorption rate. Also if you believe you might be estrogen
dominant, make lifestyle changes, such as coming off birth control pills
and shots where possible, incorporate diet comprised of organic foods,
exercise more consistently, and create a more stress free life.
I hope you found this information useful. Stay fit and well family.
Showing posts with label Kooyah Fitness. Show all posts
Showing posts with label Kooyah Fitness. Show all posts
Monday, July 15, 2013
Monday, July 1, 2013
Plastic the evil
Anyone
who has ever spoken to me, inevitably will hear me say “stop drinking
water and eating foods in a plastic container.” Now what is the big deal
with plastic, and why should we avoid it? The answer can be found in
one word, Bisphenol-A (BPA). What exactly is BPA and how is it related
to plastic? Essentially BPA is an estrogenic plastic by-product, used in
the manufacture of polycarbonate plastics, and can leach into food or drinks from the plastic containers holding them.
An often unknown fact is that BPA has been identified as an estrogen-mimicking compound since the 1930s, and is particularly dangerous to humans. Another unknown fact, is that in the early 1930s, BPA was used as an artificial estrogen to not only fatten poultry and cattle, but as a form of estrogen replacement therapy for women during that period. Bayer and General Electric in the 1940s first used BPA to harden polycarbonate plastics and make epoxy resin.
So what makes BPA dangerous? As I indicated earlier BPA mimics estrogen in the body. NO ONE, especially women, needs excess estrogen as this will put them at a greater risk for breast cancer, fibroids, endometriosis, Polycystic ovary syndrome, cyst, early puberty in girls, inability to drop bodyfat, and possibly disruption of the endocrine system (thyroid gland). In men excess estrogen can reduce testosterone levels.
Now bear mind because of our environment, we are exposed on a daily basis to other forms of man-made estrogens. However, BPA is most pervasive because of our reliance on plastics. Think about it, how much bottle water do you drink per week? How many times do you heat up foods in a microwave in a plastic container? As you can see we are flooding our bodies with BPA every week. To this date, Canada is the only country in September 2010, that declared BPA as a toxic substance. No other country has followed suit, although BPA has been banned in baby bottles in Europe and the US.
As a result of some public outcry, several companies have rolled out "BPA-free" plastic products. These range from bottles and sippy cups to reusable water bottles, meant to appeal to those health-conscious consumers looking to avoid toxins. But there is a possible catch. Some studies now show another bisphenol, bisphenol-S (BPS), in human urine concentrations at levels similar to those of BPA.i Some heath advocates are now speculating that manufacturers are simply swapping one bisphenol for another.
Now here is the messed up part. In the case of BPS, there's reason to believe it is just as dangerous to human health, and possibly more so, than BPA. Bear in mind there hasn’t been an abundant supply of studies. But writing in the journal Toxicology In Vitro, researchers stated:
"In 2011, the European Commission has restricted the use of Bisphenol A in plastic infant feeding bottles. In a response to this restriction, Bisphenol S is now often used as a component of plastic substitutes for the production of babybottles. One of the major concerns leading to the restriction of Bisphenol A was its weak estrogenic activity. By using two highly standardised transactivation assays, we could demonstrate that the estrogenic activity of Bisphenol A and Bisphenol S is of a comparable potency."
Loosely translated BPS seems to be similar to BPA and has the same effect on the human body. With all that being said I encourage you to not drink bottled water unless its in a glass container or stainless steel, and do not eat foods in a plastic container, especially one that has been warmed, since heat releases the chemicals.
I hope you found this information useful. Stay fit and well family.
An often unknown fact is that BPA has been identified as an estrogen-mimicking compound since the 1930s, and is particularly dangerous to humans. Another unknown fact, is that in the early 1930s, BPA was used as an artificial estrogen to not only fatten poultry and cattle, but as a form of estrogen replacement therapy for women during that period. Bayer and General Electric in the 1940s first used BPA to harden polycarbonate plastics and make epoxy resin.
So what makes BPA dangerous? As I indicated earlier BPA mimics estrogen in the body. NO ONE, especially women, needs excess estrogen as this will put them at a greater risk for breast cancer, fibroids, endometriosis, Polycystic ovary syndrome, cyst, early puberty in girls, inability to drop bodyfat, and possibly disruption of the endocrine system (thyroid gland). In men excess estrogen can reduce testosterone levels.
Now bear mind because of our environment, we are exposed on a daily basis to other forms of man-made estrogens. However, BPA is most pervasive because of our reliance on plastics. Think about it, how much bottle water do you drink per week? How many times do you heat up foods in a microwave in a plastic container? As you can see we are flooding our bodies with BPA every week. To this date, Canada is the only country in September 2010, that declared BPA as a toxic substance. No other country has followed suit, although BPA has been banned in baby bottles in Europe and the US.
As a result of some public outcry, several companies have rolled out "BPA-free" plastic products. These range from bottles and sippy cups to reusable water bottles, meant to appeal to those health-conscious consumers looking to avoid toxins. But there is a possible catch. Some studies now show another bisphenol, bisphenol-S (BPS), in human urine concentrations at levels similar to those of BPA.i Some heath advocates are now speculating that manufacturers are simply swapping one bisphenol for another.
Now here is the messed up part. In the case of BPS, there's reason to believe it is just as dangerous to human health, and possibly more so, than BPA. Bear in mind there hasn’t been an abundant supply of studies. But writing in the journal Toxicology In Vitro, researchers stated:
"In 2011, the European Commission has restricted the use of Bisphenol A in plastic infant feeding bottles. In a response to this restriction, Bisphenol S is now often used as a component of plastic substitutes for the production of babybottles. One of the major concerns leading to the restriction of Bisphenol A was its weak estrogenic activity. By using two highly standardised transactivation assays, we could demonstrate that the estrogenic activity of Bisphenol A and Bisphenol S is of a comparable potency."
Loosely translated BPS seems to be similar to BPA and has the same effect on the human body. With all that being said I encourage you to not drink bottled water unless its in a glass container or stainless steel, and do not eat foods in a plastic container, especially one that has been warmed, since heat releases the chemicals.
I hope you found this information useful. Stay fit and well family.
Whats the big deal With Genetically Modified Foods
There has been much hoopla made about Genetically
Modified (GM) foods and the hidden dangers they pose to humans.
Ironically if you asked the average person what their thoughts were on
the matter, they would probably shrug their shoulders and say they have
no clue what GM foods are. With that being said, I would wager that over
50% of your diet is made up of GM foods. Essentially,
unless foods products in the US say USDA Organic on the label, then
that commodity probably has GM ingredients. This ranges from your basic
corn flakes, tomatoes, strawberries……
Now what exactly are GM food? GM foods are produced from genetically modified organisms (GMOs), specifically, genetically modified crops. GMOs have had specific changes introduced into their DNA by genetic engineering techniques. These crops are able to grow in most environments and are for the most part are resistant to insects, and diseases. Sounds like a good thing right? Because of this mindset, leading GM crop creators such as Monsanto and Syngenta, have been able to commercialize their products with much success over the last 17 years.
So what is the problem with GM foods? So as not bore you with too much detail, I am going to focus primarily on the human dangers, and not environmental problem posed by GM crops. Well how about this for starters. If you recall I mention GM crops are for the most part insect resistant. Essentially, when an insect eats takes a bite of out of say GM corn and cotton plants engineered to produce Bt-toxins, their stomach splits open and they die. There have also been several documented cases where pig farmers toss GM corn to the animals, but they simply sniff it and walk away. However, when non-GM corn was tossed to the same animals, they devour it. No one quite knows why the animals react in this way, but perhaps their instinct to detect to danger is more developed than ours.
This instinct is for good reason. In a study done in 2009 by the American Academy of Environmental Medicine (AAEM), it concluded that when lab animals do eat GM feed, the result was not pretty. "Several animal studies indicate serious health risks associated with GM food," says the AAEM policy paper. Some of the issues the paper cited was “infertility, immune problems, accelerated aging, insulin regulation, and changes in major organs and the gastrointestinal system, among the impacts of eating GMOs. There is more than a casual association between GM foods and adverse health effects, there is causation..." The AAEM believes we should take a lesson from the animals and stay away from GM foods. Bear in mind the AAEM is a very reputable medical organization, “which first recognized such dangers as food allergies, chemical sensitivity, and Gulf War Syndrome.” The AAEM has even called on all physicians to prescribe non-GMO diets to all patients. They also called for a moratorium on GMOs, long-term independent studies, and labeling.
Now how does the human body react to GM foods? The answer to that is no one really knows, because we do not have enough independent long term studies. In fact, most of studies commissioned, have been too short, and get this, they are often paid for by the Biotech companies that produce GM crops like Monsanto. These studies of course conclude that GM foods are perfectly safe for human consumption. But here is an odd fact, soon after GM soy was introduced to the UK, soy allergies skyrocketed by 50%. Ohio allergist Dr. John Boyles says "I used to test for soy allergies all the time, but now that soy is genetically engineered, it is so dangerous that I tell people never to eat it."
Biologist such as Dr. David Schubert of the Salk Institute have said, "If there are problems [with GMOs], we will probably never know because the cause will not be traceable and many diseases take a very long time to develop." In the 9 years after GM crops were introduced in 1996, Americans with three or more chronic diseases jumped from 7% to 13%. Allergies doubled in less time. The incidence of low birth weight babies, infertility, and infant mortality are all escalating. But without any human clinical trials or post marketing surveillance, we may never know if these or other disorders like autism, obesity, and diabetes, are triggered or made worse by GMOs.
I believe we should take a few lesson from the animals and avoid GM foods. To learn how to avoid GM foods, check out the Non-GMO Shopping Guide (www.NonGMOShoppingGuide.com). Stores such as Trader Joes do not carry GM foods. Other stores like Wholefoods, has stated that “by 2018, all products in its U.S. and Canadian stores must be labeled to indicate if they contain GMOs.” Also as I indicated earlier, if a label says USDA Organic, then it cannot contact GMO ingredients.
I hope you found this information useful. Stay fit and well family.
Now what exactly are GM food? GM foods are produced from genetically modified organisms (GMOs), specifically, genetically modified crops. GMOs have had specific changes introduced into their DNA by genetic engineering techniques. These crops are able to grow in most environments and are for the most part are resistant to insects, and diseases. Sounds like a good thing right? Because of this mindset, leading GM crop creators such as Monsanto and Syngenta, have been able to commercialize their products with much success over the last 17 years.
So what is the problem with GM foods? So as not bore you with too much detail, I am going to focus primarily on the human dangers, and not environmental problem posed by GM crops. Well how about this for starters. If you recall I mention GM crops are for the most part insect resistant. Essentially, when an insect eats takes a bite of out of say GM corn and cotton plants engineered to produce Bt-toxins, their stomach splits open and they die. There have also been several documented cases where pig farmers toss GM corn to the animals, but they simply sniff it and walk away. However, when non-GM corn was tossed to the same animals, they devour it. No one quite knows why the animals react in this way, but perhaps their instinct to detect to danger is more developed than ours.
This instinct is for good reason. In a study done in 2009 by the American Academy of Environmental Medicine (AAEM), it concluded that when lab animals do eat GM feed, the result was not pretty. "Several animal studies indicate serious health risks associated with GM food," says the AAEM policy paper. Some of the issues the paper cited was “infertility, immune problems, accelerated aging, insulin regulation, and changes in major organs and the gastrointestinal system, among the impacts of eating GMOs. There is more than a casual association between GM foods and adverse health effects, there is causation..." The AAEM believes we should take a lesson from the animals and stay away from GM foods. Bear in mind the AAEM is a very reputable medical organization, “which first recognized such dangers as food allergies, chemical sensitivity, and Gulf War Syndrome.” The AAEM has even called on all physicians to prescribe non-GMO diets to all patients. They also called for a moratorium on GMOs, long-term independent studies, and labeling.
Now how does the human body react to GM foods? The answer to that is no one really knows, because we do not have enough independent long term studies. In fact, most of studies commissioned, have been too short, and get this, they are often paid for by the Biotech companies that produce GM crops like Monsanto. These studies of course conclude that GM foods are perfectly safe for human consumption. But here is an odd fact, soon after GM soy was introduced to the UK, soy allergies skyrocketed by 50%. Ohio allergist Dr. John Boyles says "I used to test for soy allergies all the time, but now that soy is genetically engineered, it is so dangerous that I tell people never to eat it."
Biologist such as Dr. David Schubert of the Salk Institute have said, "If there are problems [with GMOs], we will probably never know because the cause will not be traceable and many diseases take a very long time to develop." In the 9 years after GM crops were introduced in 1996, Americans with three or more chronic diseases jumped from 7% to 13%. Allergies doubled in less time. The incidence of low birth weight babies, infertility, and infant mortality are all escalating. But without any human clinical trials or post marketing surveillance, we may never know if these or other disorders like autism, obesity, and diabetes, are triggered or made worse by GMOs.
I believe we should take a few lesson from the animals and avoid GM foods. To learn how to avoid GM foods, check out the Non-GMO Shopping Guide (www.NonGMOShoppingGuide.com). Stores such as Trader Joes do not carry GM foods. Other stores like Wholefoods, has stated that “by 2018, all products in its U.S. and Canadian stores must be labeled to indicate if they contain GMOs.” Also as I indicated earlier, if a label says USDA Organic, then it cannot contact GMO ingredients.
I hope you found this information useful. Stay fit and well family.
Wednesday, May 29, 2013
Saw Palmetto, is it worth it?
I was recently asked by a male client if I thought him taking the
supplement Saw Palmetto was good idea. My answer to him was yes, and
that pretty much any male over the age of 30, should take saw palmetto.
You see as we age, testosterone levels decline. One reason why this occurs is because of the overactivity of an enzyme known as 5-alpha reductase. This enzyme binds with testosterone and converts it into dihydrotestosterone (DHT). This process not only lowers the amount of testosterone in the body, it also contributes to both the benign (BPH) and malignant (cancer) growth of the prostate gland.
Pharmaceutical companies have already capitalized on this biological fact by producing a class of drugs which inhibit 5-alpha reductase activity, essentially blocking the conversion of testosterone to DHT. Examples of these drugs are Proscar or Propecia, and Avodart. Unfortunately according to a number of health advocates, these drugs come with a significant set of risks, including get this, increasing your risk of developing prostate cancer.
Now how does saw palmetto factor into this equation? Unlike the pharmaceutical drugs mentioned above, saw palmetto is a natural source of blocking conversion of testosterone to DHT.
According to Dr. Rudi Moerck, drug industry insider and an expert in chemistry, the medical literature contains as many as 100 clinical studies on saw palmetto. (Incidentally one of the first prostate drugs on the US market was actually saw palmetto, released by Eli Lilly Company back in the early 1870s.)
He says:
"The mechanism of action of saw palmetto is not fully clear. We are certainly not making any drug claims, but the anecdotal evidence suggests that there is a reduction in the conversion of testosterone into the dihydrotestosterone, and therefore, men that take saw palmetto will have slightly higher levels of testosterone in their body…That's a good thing...
It turns out that if you don't have enough testosterone in your body it can cause all kinds of problems like gaining weight, breast enlargement in men, and problem with urinating. So saw palmetto alone, or with pumpkin seed or lycopene is an interesting proposition … It's something that you should definitely try."
Additionally, research done by The National Library of Medicine shows that saw palmetto may have therapeutic benefits over pharmaceutical 5-alpha-reductase inhibitors, alleviating symptoms far beyond that of simply an enlarged prostate:
• Androgenic Alopecia (Hair Loss)
• Prostate Cancer
• Low Testosterone
• Chronic Prostatitis
Of course before you start taking any supplement, I encourage to check with your Doctor, and in this case be sure to have your testosterone levels tested to see if they are in fact below normal. I hope you found this information useful. Stay fit and well family.
You see as we age, testosterone levels decline. One reason why this occurs is because of the overactivity of an enzyme known as 5-alpha reductase. This enzyme binds with testosterone and converts it into dihydrotestosterone (DHT). This process not only lowers the amount of testosterone in the body, it also contributes to both the benign (BPH) and malignant (cancer) growth of the prostate gland.
Pharmaceutical companies have already capitalized on this biological fact by producing a class of drugs which inhibit 5-alpha reductase activity, essentially blocking the conversion of testosterone to DHT. Examples of these drugs are Proscar or Propecia, and Avodart. Unfortunately according to a number of health advocates, these drugs come with a significant set of risks, including get this, increasing your risk of developing prostate cancer.
Now how does saw palmetto factor into this equation? Unlike the pharmaceutical drugs mentioned above, saw palmetto is a natural source of blocking conversion of testosterone to DHT.
According to Dr. Rudi Moerck, drug industry insider and an expert in chemistry, the medical literature contains as many as 100 clinical studies on saw palmetto. (Incidentally one of the first prostate drugs on the US market was actually saw palmetto, released by Eli Lilly Company back in the early 1870s.)
He says:
"The mechanism of action of saw palmetto is not fully clear. We are certainly not making any drug claims, but the anecdotal evidence suggests that there is a reduction in the conversion of testosterone into the dihydrotestosterone, and therefore, men that take saw palmetto will have slightly higher levels of testosterone in their body…That's a good thing...
It turns out that if you don't have enough testosterone in your body it can cause all kinds of problems like gaining weight, breast enlargement in men, and problem with urinating. So saw palmetto alone, or with pumpkin seed or lycopene is an interesting proposition … It's something that you should definitely try."
Additionally, research done by The National Library of Medicine shows that saw palmetto may have therapeutic benefits over pharmaceutical 5-alpha-reductase inhibitors, alleviating symptoms far beyond that of simply an enlarged prostate:
• Androgenic Alopecia (Hair Loss)
• Prostate Cancer
• Low Testosterone
• Chronic Prostatitis
Of course before you start taking any supplement, I encourage to check with your Doctor, and in this case be sure to have your testosterone levels tested to see if they are in fact below normal. I hope you found this information useful. Stay fit and well family.
Dangers of Parabens
Parabens.
It sounds like the name of a garbage collection company doesn’t it?
What you may not be aware is that parabens are more a part of your world
than realize, and its unfortunately not a good thing. What exactly are
parabens and where do you find them? Lets start with where do you find
them. Parabens can be found in personal lubricants, shampoos, commercial
moisturizers, cleansing gels, shaving gels, topical pharmaceuticals, toothpaste, and possibly used in food additives.
So with that being what exactly are parabens? Simply put parabens are chemicals used as preservative. They are used to fight bacteria and fungus, are widely available, and cost very little to manufacture and use. Nearly all of the parabens used as preservatives are man-made and not naturally occurring. Because so many products we use contain some form of parabens, it can be difficult to avoid them.
No why are parabens bad? Before I answer this question, please note that there have been studies on both sides of the argument about whether parabens are bad or safe. In my opinion, because of the number of studies done regarding its dangers, I tend to avoid products with parabens. Essentially, similar to Bisphenol A found in plastics, parabens appear to mimic the hormone estrogen in the body. For those who have read many of my past tips, you will note that I often say that no one needs excess estrogen as this leads to a host of health issues such as breast cancer, fibroids, cysts, infertility, low libido, depression, weight gain, irregular menstrual cycle, and the list goes on. Researchers have found parabens in breast tumors and believe there is a relationship between the two. In addition, in the July 2002 issue of the Archives of Toxicology, Dr. S. Oishi of the Department of Toxicology, Tokyo Metropolitan Research Laboratory of Public Health reported that exposure of newborn male mammals to butylparaben “adversely affects the secretion of testosterone and the function of the male reproductive system.” FYI Researchers are still not sure how and why parabens might affect development and growth of both babies and adults.
So how do we avoid parabens and other harsh chemicals? For starters I would suggest reading labels more carefully and try to avoid products with these 10 chemicals:
1) DEA (diethanolamine)
2) Parabens Of Any Kind
3) BHT (Butylated Hydroxytoluene)
4) Propylene Glycol
5) Triclosan
6) Bisphenol A
7) Polyethylene
Sodium Lauryl Sulfate
9) 1,4-dioxane
10) Butyl Cellosolve
There are also some great companies that have signed an agreement called The Compact For Safe Cosmetics, which is a coalition effort to protect the health of consumers and workers by securing the reforms necessary to eliminate dangerous chemicals from cosmetics and personal care products. Some of these companies are Suki’s Naturals, Avalon Organics, Weleda, Tom’s of Maine, Aubrey Organics, Dr. Bronner’s, Burts Bees, California Baby, Dr.Hauschka, Terressentials, Badger, Nature’s Gate, JASON, Kiss My Face, Pangea.
I hope you found this information useful. As always stay fit and well family.
So with that being what exactly are parabens? Simply put parabens are chemicals used as preservative. They are used to fight bacteria and fungus, are widely available, and cost very little to manufacture and use. Nearly all of the parabens used as preservatives are man-made and not naturally occurring. Because so many products we use contain some form of parabens, it can be difficult to avoid them.
No why are parabens bad? Before I answer this question, please note that there have been studies on both sides of the argument about whether parabens are bad or safe. In my opinion, because of the number of studies done regarding its dangers, I tend to avoid products with parabens. Essentially, similar to Bisphenol A found in plastics, parabens appear to mimic the hormone estrogen in the body. For those who have read many of my past tips, you will note that I often say that no one needs excess estrogen as this leads to a host of health issues such as breast cancer, fibroids, cysts, infertility, low libido, depression, weight gain, irregular menstrual cycle, and the list goes on. Researchers have found parabens in breast tumors and believe there is a relationship between the two. In addition, in the July 2002 issue of the Archives of Toxicology, Dr. S. Oishi of the Department of Toxicology, Tokyo Metropolitan Research Laboratory of Public Health reported that exposure of newborn male mammals to butylparaben “adversely affects the secretion of testosterone and the function of the male reproductive system.” FYI Researchers are still not sure how and why parabens might affect development and growth of both babies and adults.
So how do we avoid parabens and other harsh chemicals? For starters I would suggest reading labels more carefully and try to avoid products with these 10 chemicals:
1) DEA (diethanolamine)
2) Parabens Of Any Kind
3) BHT (Butylated Hydroxytoluene)
4) Propylene Glycol
5) Triclosan
6) Bisphenol A
7) Polyethylene
Sodium Lauryl Sulfate
9) 1,4-dioxane
10) Butyl Cellosolve
There are also some great companies that have signed an agreement called The Compact For Safe Cosmetics, which is a coalition effort to protect the health of consumers and workers by securing the reforms necessary to eliminate dangerous chemicals from cosmetics and personal care products. Some of these companies are Suki’s Naturals, Avalon Organics, Weleda, Tom’s of Maine, Aubrey Organics, Dr. Bronner’s, Burts Bees, California Baby, Dr.Hauschka, Terressentials, Badger, Nature’s Gate, JASON, Kiss My Face, Pangea.
I hope you found this information useful. As always stay fit and well family.
Vitamin D The Great
I
have written on this topic before. But because of its extreme
importance, I think it’s a good idea to be reminded of it. Vitamin D is
probably one of the most important minerals that our body needs each
day. With that being a majority of the world’s population is vitamin D
deficient. People of color, specifically those who are darker skin, tend
to be even more at risk for vitamin D
deficiency. What is considered a normal or optimal vitamin D level?
Most experts believe that a minimum level of vitamin D should be 40ng/ml
(40 nanograms per milliliter of blood), and some think it should
approach levels of 70ng/ml.
With that being said, what are the benefits of vitamin D? This mineral is responsible for a number of important functions in the body such as:
• boosting our immune system to fight off things such as the
common flu
• aiding the body in absorbing calcium for bone health
• helping to prevent Type 2 Diabetes
• combine with strength training will help to reduce visceral fat,
• used in the production of important hormones such as
testosterone
• preventing breast cancer
• Linked to the prevention of certain autoimmune diseases such
as multiple sclerosis
• Improves mood and cognitive brain health
• Preventing heart diesease
As you can see this little vitamin is a powerhouse. So how do we get vitamin D? The best method is exposing our bodies directly to midday sun. If you are of a fairer complexion, then around 10 minutes should work, while if you are of a darker persuasion then 15-20 will suffice. But here is where the problem lies. If you live in the northern hemisphere (ie north of Atlanta), then during the winter months it is basically impossible to produce vitamin D from the sun. This is because the sun never gets high enough in the sky for its ultraviolet B rays to penetrate the atmosphere. Also because most people work in-doors, and with the growing popularity of sun blocks, even when we live in the southern hemisphere, our exposure to the right levels of sunlight is often lacking.
So how can we correct this problem? For starters during the summer months, be sure to allot time to expose yourself to midday sunlight. I often encourage clients to go for quick walk with as little clothes possible each day, without sun block. If your schedule doesn’t permit this, or if its winter, then if possible use a ‘safe tanning bed,’ which means they don’t use magnetic ballast to generate light. Also be sure to follow the Food and Drug Administration’s (FDA) guideline when using tanning beds by limiting exposure to "one erythemal dose. One erythemal dose equates to the amount of time it takes for a tanning device to produce erythema (slight pinkening of the average person's skin), and this erythema indicates you have achieved a safe dose of UV – which translates to an optimal dose of vitamin D.” Of course they time may vary depending on strength of the machine and your pigmentation.
One can also obtain vitamin D via supplementation. The D3 synthetic form appears to be the most bioavailable, and the quality tends to be better when made from cod liver oil, or olive oil. The FDA recommends when taking vitamin D supplements, you should consume between 400-600 IUs per day. However, there seems to be a growing movement within the medical industry that advocate for a higher dosage. For example, the European Food Safety Authority has raised the RDA for vitamin D supplementation way above the American guidelines. They recommend
• Adults 18 years or older = 4,000 IU/day
• Children 11-17 years of age = 4,000 IU/day
• Children 1-10 years of age = 2,000 IU/day
• Infants less than 1year of age = 1,000 IU/day
I tend to lean more towards the EU numbers, especially during winter months. However, before you start taking vitamin D supplements, be sure to determine what your serum vitamin D level (the level in your blood), by consulting with your doctor. Also be aware that if you take high doses of supplemental vitamin D, you also need to make sure you're getting enough vitamin K2, as these two nutrients work in tandem. FYI, Vitamin K2 deficiency is actually what produces the symptoms of vitamin D toxicity, which includes inappropriate calcification that can lead to hardening of your arteries. Dr. Kate Rheaume-Bleue, author of Vitamin K2 and the Calcium Paradox: How a Little Known Vitamin Could Save Your Life, suggests that for every 1,000 IU's of vitamin D you take, you may benefit from about 100 micrograms of K2, and perhaps as much as 150-200 micrograms (mcg). FYI, vitamin K2 can also be found in meats, other animal-based foods, such as cheese, eggs, and butter.
I hope you found this information useful. Stay fit and well family.
With that being said, what are the benefits of vitamin D? This mineral is responsible for a number of important functions in the body such as:
• boosting our immune system to fight off things such as the
common flu
• aiding the body in absorbing calcium for bone health
• helping to prevent Type 2 Diabetes
• combine with strength training will help to reduce visceral fat,
• used in the production of important hormones such as
testosterone
• preventing breast cancer
• Linked to the prevention of certain autoimmune diseases such
as multiple sclerosis
• Improves mood and cognitive brain health
• Preventing heart diesease
As you can see this little vitamin is a powerhouse. So how do we get vitamin D? The best method is exposing our bodies directly to midday sun. If you are of a fairer complexion, then around 10 minutes should work, while if you are of a darker persuasion then 15-20 will suffice. But here is where the problem lies. If you live in the northern hemisphere (ie north of Atlanta), then during the winter months it is basically impossible to produce vitamin D from the sun. This is because the sun never gets high enough in the sky for its ultraviolet B rays to penetrate the atmosphere. Also because most people work in-doors, and with the growing popularity of sun blocks, even when we live in the southern hemisphere, our exposure to the right levels of sunlight is often lacking.
So how can we correct this problem? For starters during the summer months, be sure to allot time to expose yourself to midday sunlight. I often encourage clients to go for quick walk with as little clothes possible each day, without sun block. If your schedule doesn’t permit this, or if its winter, then if possible use a ‘safe tanning bed,’ which means they don’t use magnetic ballast to generate light. Also be sure to follow the Food and Drug Administration’s (FDA) guideline when using tanning beds by limiting exposure to "one erythemal dose. One erythemal dose equates to the amount of time it takes for a tanning device to produce erythema (slight pinkening of the average person's skin), and this erythema indicates you have achieved a safe dose of UV – which translates to an optimal dose of vitamin D.” Of course they time may vary depending on strength of the machine and your pigmentation.
One can also obtain vitamin D via supplementation. The D3 synthetic form appears to be the most bioavailable, and the quality tends to be better when made from cod liver oil, or olive oil. The FDA recommends when taking vitamin D supplements, you should consume between 400-600 IUs per day. However, there seems to be a growing movement within the medical industry that advocate for a higher dosage. For example, the European Food Safety Authority has raised the RDA for vitamin D supplementation way above the American guidelines. They recommend
• Adults 18 years or older = 4,000 IU/day
• Children 11-17 years of age = 4,000 IU/day
• Children 1-10 years of age = 2,000 IU/day
• Infants less than 1year of age = 1,000 IU/day
I tend to lean more towards the EU numbers, especially during winter months. However, before you start taking vitamin D supplements, be sure to determine what your serum vitamin D level (the level in your blood), by consulting with your doctor. Also be aware that if you take high doses of supplemental vitamin D, you also need to make sure you're getting enough vitamin K2, as these two nutrients work in tandem. FYI, Vitamin K2 deficiency is actually what produces the symptoms of vitamin D toxicity, which includes inappropriate calcification that can lead to hardening of your arteries. Dr. Kate Rheaume-Bleue, author of Vitamin K2 and the Calcium Paradox: How a Little Known Vitamin Could Save Your Life, suggests that for every 1,000 IU's of vitamin D you take, you may benefit from about 100 micrograms of K2, and perhaps as much as 150-200 micrograms (mcg). FYI, vitamin K2 can also be found in meats, other animal-based foods, such as cheese, eggs, and butter.
I hope you found this information useful. Stay fit and well family.
Monday, September 3, 2012
Hidden Dangers of Antiperspirant Deodorants
Your armpits are one of the main areas for the body to release harmful toxins. It explains why when we don’t wear antiperspirants, we sweat and have an odor. Here is the kicker. When you use antiperspirants, you are actually blocking the pathways for the body to release toxins. Antiperspirants work by using the ingredient aluminum to block the pores. The danger here is that not only are harmful toxins building up, the body also begins to absorb aluminum at a rate of .012% after a single application. Aluminum has no place in the human body. High levels of aluminum have been linked to Alzheimer’s disease, and breast cancer. Some naturalists advocate going deodorant free. I am not quite there yet :). There are several aluminum-free deodorants on the market and I encourage you to Google and find one that works for you. Stay fit and well family.
Salmon the tasty
Salmon is a fantastic fish loaded with protein and the all important omega 3 oil. However, when buying salmon be sure that that its wild caught, even if its in a can (be sure can is BPA free). You see farm raised salmon is fed genetically modified grains to make them grow faster, and they also have less omega 3 oils. Also farm raised salmon is injected with food coloring to make them appear as pink as the wild caught ones. So even though it may cost you a little more, I encourage you to buy the wild caught salmon. Stay fit and well family.
Aluminum and Cheese
So I have been traveling a lot for business lately and I have been unable to provide health, and fitness tips. This has made me realize that I need to buy an IPad or a Notebook :) for the road. With that being said let’s get into the topic of today. A client of mine recently asked if I thought cheese was considered healthy. Before I provide an answer to that question,please note that I am not a doctor and by no means am I trying to force my beliefs down your throat. To answer that question let me inform you of a largely unknown fact. Aluminum is legally allowed to be used in the production of most cheese labeled “American Cheese.” Apparently our good friends at McDonalds successfully requested the Food and Drug Administration (FDA) to increase the permissible amount of aluminum in cheese production. Why aluminum in cheese? Essentially, aluminum makes cheese taste creamier. FYI in Europe this practice is entirely banned. Oddly enough, Europeans tend to prefer our cheese because they are creamier. So what is the problem with aluminum in cheese? Excessive levels of aluminum in the body, has been correlated with a long a list of chronic diseases such Alzheimer’s, Autism, Anemia, and in some cases Asthma.
The only way to avoid aluminum laced cheese is to make sure that its labeled organic. However, if you ask me I think cheese should be avoided all together because its very difficult to digest and clogs the arteries more than any food. But hey that is a whole other discussion :). Stay fit and well family.
The only way to avoid aluminum laced cheese is to make sure that its labeled organic. However, if you ask me I think cheese should be avoided all together because its very difficult to digest and clogs the arteries more than any food. But hey that is a whole other discussion :). Stay fit and well family.
Canola Oil and its Hidden Dangers
Canola oil. I know you have seen it at the stores and most of you probably have it in your pantry and use it for most of your cooking. We tend to believe it comes from corn. The truth is canola oil is in no way related to corn. Canola actually stands for “Canadian oil low acid”. Yup it was developed in Canada. In fact, it is genetically engineered rapeseed oil, and can do tremendous damage to the human body. Because we are so unaware of the dangers of canola oil, it can be found in many health food stores. It is very inexpensive to grow, and get this, insects don’t even eat it. So why is canola oil bad? Apparently over 60% of its content is “Euric Acid”, which is a very toxic monounsaturated fat. It is the sources of mustard gas, which blisters skin on contact. Bear in mind that canola oil used in the food industry has been genetically modified (GMO) to include only 1% or less Euric acid. But the fact is, 1% Euric acid is still too much and quite toxic. Furthermore, there is no such thing as non GMO canola oil.
Canola oil is the single most toxic of all plant oils. In studies done when given to rats, they develop fatty degeneration of heart, kidneys, adrenals, and thyroid glands. Get this, when it was removed from the rat’s diet, these fatty deposits when away. In humans it has been linked to increase incidence of heart disease and cancer. In order to avoid canola oil be sure to read labels, or cook with coconut oil, macadamia nut oil, or avocado oil which all have higher flash points. Stay fit and well family.
Canola oil is the single most toxic of all plant oils. In studies done when given to rats, they develop fatty degeneration of heart, kidneys, adrenals, and thyroid glands. Get this, when it was removed from the rat’s diet, these fatty deposits when away. In humans it has been linked to increase incidence of heart disease and cancer. In order to avoid canola oil be sure to read labels, or cook with coconut oil, macadamia nut oil, or avocado oil which all have higher flash points. Stay fit and well family.
Turmeric The Super Spice
The spice Turmeric is very popular in South Asian countries such as India. But did you know that Turmeric has anti-inflammatory qualities, and is great at relieving joint pain. In a study published in The Journal of Alternative and Complementary Medicine in 2009, they compared the active ingredient in Turmeric, curcumin, with ibuprofen for pain relief in 107 people with knee osteoarthritis. According to the study, the curcumin eased pain and improved function about as well as the ibuprofen (can cause ulcers). However, do not note because the active compound in turmeric can sometimes slow blood clotting, avoid taking it at least two weeks before any scheduled surgery, and do not mix with blood thinners like warfarin and Plavix. It may also worsen gallbladder problems, so avoid it if you have gallstones.
When cooking with Turmeric be sure to also add pepper in the meal. Pepper helps the Turmeric get absorbed so that it goes into your bloodstream versus staying in your gut. Some doctors also advise buying Turmeric in health food stores, in pill or capsule form. The benefit of buying it in a bottle, is that it is usually combined with a compound called piperine (comes from peppers), which aids absorption. An ok dose is about 1,000 milligrams a day. Stay fit and well family.
When cooking with Turmeric be sure to also add pepper in the meal. Pepper helps the Turmeric get absorbed so that it goes into your bloodstream versus staying in your gut. Some doctors also advise buying Turmeric in health food stores, in pill or capsule form. The benefit of buying it in a bottle, is that it is usually combined with a compound called piperine (comes from peppers), which aids absorption. An ok dose is about 1,000 milligrams a day. Stay fit and well family.
You Gotta Love Cilantro
We live in a very toxic world filled various poisons and chemicals. Some of these come from the air we breathe, dental fillings, foods such as wild caught fish (though good) that exposes us to potential mercury, cheese which has aluminum or even antiperspirants deodorants which also contain aluminum. These chemicals have been known to cause development problems in children such as autism, and Alzheimer’s in the elderly. As a result of this I encourage you to include the herb Cilantro as a part of your daily diet. Cilantro appears to be extremely effective at Chelation, which simply means it helps the body to remove chemicals and toxins from the blood stream. To consume Cilantro daily, you can simply blend it with your favorite smoothie, boil it as a tea for about 15 minutes, or put it in soups. FYI, cooking Cilantro does not diminish its effect. Stay fit and well family.
Naturally Boosting Testosterone
Testosterone is a hormone found in both males and females. As we age, testosterone production slows down and the body has a decrease in the amount of free testosterone that is available in the bloodstream. This can cause us to lose muscle mass, gain weight, have a lowered sex drive, clinical depression, and a host of other issues. However, do note that there are several ways to increase your testosterone levels naturally, which in turn can help you look and feel better as we you age. Below you can find 5 ways to naturally increase your testosterone levels.
1) Lift Heavy & Basic
Incorporate basic movements that involve several muscle groups in your training routine. Great compound movements are barbell squats, dead lifts, and military presses. These basic core exercises have been shown to play an important role in testosterone levels. Make sure to train with high intensity for short periods of time. Your overall weight training workout should not last longer than 60 minutes. Train hard and get out of the gym to let your muscles recuperate and grow!
2) Sleep Well
If you are not getting enough sleep the body is not recuperating well, which causes less testosterone and more corticosteroids to be released. FYI corticosteroids like cortisol are in fact catabolic hormones meaning they use up muscle tissue to provide the brain and the heart with energy. Sleep has a tremendous impact on testosterone levels. Your testosterone levels can plummet 40% down by having poor sleep quality. Focus on getting 8-9 hours of sleep per night for optimal rest and recuperation.
3) Watch The Alcohol
I know it is easier said than done. But did you know that alcohol has the property to inhibit your ability to remove estrogen from the blood stream by acting as a central nervous system depressant and also by decreasing zinc levels. Alcohol should be avoided when trying to increase testosterone levels. FYI healthy normal men, consuming reasonable amounts of alcoholic drink, experience a 20% drop in their serum levels of testosterone, in women its worse, since they already have higher levels of estrogen.
4) Eat More Fat
Fats are used by the body create cholesterol, which is one of the ingredients used to make hormones such as testosterone. Be sure to consume the right amount of polyunsaturated fats (omega 3 fish oil), saturated fats found in organic meats such as beef, chicken, turkey, and monounsaturated fats found in avocados, nuts seeds, olives and other plant sources.
5) Don't Over Train
Always allow your body to recuperate adequately between your workout sessions. If you don't, your circulating testosterone levels can plunge by as much as 40 PERCENT as was discovered by studies performed at the University of North Carolina. The symptoms of over training are easy to diagnose: irritability, insomnia, muscle shrinkage and an overall feeling of fatigue. To avoid over training, make sure you rest at least 48 hours between muscle groups and sleep a full 8-9 hours per night.
Stay fit and well family.
1) Lift Heavy & Basic
Incorporate basic movements that involve several muscle groups in your training routine. Great compound movements are barbell squats, dead lifts, and military presses. These basic core exercises have been shown to play an important role in testosterone levels. Make sure to train with high intensity for short periods of time. Your overall weight training workout should not last longer than 60 minutes. Train hard and get out of the gym to let your muscles recuperate and grow!
2) Sleep Well
If you are not getting enough sleep the body is not recuperating well, which causes less testosterone and more corticosteroids to be released. FYI corticosteroids like cortisol are in fact catabolic hormones meaning they use up muscle tissue to provide the brain and the heart with energy. Sleep has a tremendous impact on testosterone levels. Your testosterone levels can plummet 40% down by having poor sleep quality. Focus on getting 8-9 hours of sleep per night for optimal rest and recuperation.
3) Watch The Alcohol
I know it is easier said than done. But did you know that alcohol has the property to inhibit your ability to remove estrogen from the blood stream by acting as a central nervous system depressant and also by decreasing zinc levels. Alcohol should be avoided when trying to increase testosterone levels. FYI healthy normal men, consuming reasonable amounts of alcoholic drink, experience a 20% drop in their serum levels of testosterone, in women its worse, since they already have higher levels of estrogen.
4) Eat More Fat
Fats are used by the body create cholesterol, which is one of the ingredients used to make hormones such as testosterone. Be sure to consume the right amount of polyunsaturated fats (omega 3 fish oil), saturated fats found in organic meats such as beef, chicken, turkey, and monounsaturated fats found in avocados, nuts seeds, olives and other plant sources.
5) Don't Over Train
Always allow your body to recuperate adequately between your workout sessions. If you don't, your circulating testosterone levels can plunge by as much as 40 PERCENT as was discovered by studies performed at the University of North Carolina. The symptoms of over training are easy to diagnose: irritability, insomnia, muscle shrinkage and an overall feeling of fatigue. To avoid over training, make sure you rest at least 48 hours between muscle groups and sleep a full 8-9 hours per night.
Stay fit and well family.
Peanuts Suck
Aflatoxin is a mold you have probably never heard of. It is considered to be a cancer causing substance by the Food and Drug Administration (FDA), and the World Health Organization (WHO). So what does aflatoxin have to do with you? Well most of us are currently getting it in our diets, because we consume peanuts in one form or another. Essentially peanut are easy targets for this mold because they grow underground. The mold is also invisible to the naked eye. Apparently no practical way exist to remove this mold, and usually “organic” or “natural” peanut butter will have the high aflatoxin concentration. Furthermore, the highest concentration of this mold can be found when you buy the peanuts at the store and they grind it into peanut butter for you. The US Department of Agriculture (USDA) , and FDA do have rules regulating the amount of aflatoxin allowed to reach consumers. But the truth is, there is no real measure of it once it hit the stores. FYI the Occupational Safety and Health Administration (OSHA) takes the aflatoxin threat seriously. So much so that OSHA requires any workers dealing with large quantities of peanut, to wear facial mask, so that they don’t breathe in the mold.
If you are looking for an alternation to peanut butter, try almond butter, or walnut butter which contains no aflatoxin. Also some studies have shown that peanut cooking oil has low levels of aflatoxin. So if you are currently using peanut oil, I wouldn’t worry too much about it. Stay fit and well family.
If you are looking for an alternation to peanut butter, try almond butter, or walnut butter which contains no aflatoxin. Also some studies have shown that peanut cooking oil has low levels of aflatoxin. So if you are currently using peanut oil, I wouldn’t worry too much about it. Stay fit and well family.
Mentrual Cycle and Bloating
Ladies do you ever wonder why during your menstrual cycle you feel bloated and water logged? Well bloating during menstrual cycle is caused by the release of mineralocorticoids, a hormone which regulates levels in fluid electrolytes and sodium. Essentially, when your body releases mineralocorticoids, your sodium level go up, hence you start to retain water. Some women bloat more than others, particularly in the abdominal area.
So how can you combat this issue? Well the first thing I suggest is to get to know your body, to point where you can pinpoint when your cycle will occur. FYI, there are several sites such as http://www.pinkperiod.com/
I hope you found this random tip useful :). Stay fit and well family
So how can you combat this issue? Well the first thing I suggest is to get to know your body, to point where you can pinpoint when your cycle will occur. FYI, there are several sites such as http://www.pinkperiod.com/
I hope you found this random tip useful :). Stay fit and well family
Saturday, February 4, 2012
Organic, Antibiotic- and Hormone-Free Meat: Expensive, But You Better Buy It
Ever wonder why its important to eat organic, antibiotic- and hormone-free meat, even though it so much more expensive? For starters, antibiotics kill both bad and good bacteria, and a large number of good bacteria in your intestinal tract aid in food digestion. However, antibiotics are also helpful to humans as a useful treatment for illnesses such as Lymes disease and Staph infections. The key to correcting the bacterial imbalance after antibiotic treatment is to eat foods rich in probiotic cultures or take a probiotic supplement , in order to repopulate your intestinal tract with good bacteria.
So how do antibiotics compromise the quality of the meat we buy and our health? According to the Organic Consumers Association, approximately 70% of all antibiotics produced in the US are fed to healthy chickens, pigs, and cows for nontherapeutic purposes, like growth promotion. Essentially, antibiotics promote efficiency of feed use, better yet, growth is stimulated with less feed. Ultimately, this results in reduced costs for say cattle producers, which translates into lower prices for consumers.
Unfortunately, the rampant use of antibiotics in livestock production has been linked to the development of drug-resistant strains of bacteria, such as e coli and salmonella, which can be passed on to people who consume undercooked beef and poultry. In addition, there is some concern that the use of antibiotics in livestock production maybe contributing to the development of Methicillin Resistant Staph (MRSA). MRSA is a type of staph infection that is drug-resistant, and transmitted not by eating, but by handling tainted meat from animals that were given antibiotics.
How do hormones play into all this? Scientists believe about two-thirds of American cattle raised for slaughter today are injected with hormones to make them grow faster. According to the US Department of Agriculture (USDA) and the Food and Drug Administration (FDA), this is a safe practice. But hey, when are notoriously underfunded government agencies such as the USDA and FDA ever wrong?
Ironically, according to the European Union’s (EU) Scientific Committee on Veterinary Measures Relating to Public Health, the use of six natural and artificial growth hormones in beef production poses a potential risk to human health. These six hormones include three that are naturally occurring—Oestradiol, Progesterone and Testosterone—and three that are synthetic—Zeranol, Trenbolone, and Melengestrol.
The EU’s Committee also questioned whether hormone residues in the meat of "growth-enhanced" animals can disrupt human hormone balance, which could cause developmental problems by interfering with the reproductive system, and even lead to the development of breast, prostate or colon cancers.
Children, pregnant women and the unborn are thought to be most susceptible to these negative health effects. For example, hormone residues in beef have been implicated in the early onset of puberty in girls, which could put them at greater risk of developing breast and other forms of cancer.
So, in a nutshell, by eating mass-produced meat, we are potentially exposing ourselves to hormonal imbalances and strains of harmful drug-resistant bacteria. The EU has long been alarmed by the health threats posed by US meat. It has banned the import of hormone and antibiotic treated beef from the the US since the late eighties.
So when your pocket screams at the cost of buying organic, antibiotic- and hormone-free meat, don't be dismayed. It will cost you more in the long run.
Wednesday, February 1, 2012
Knowing When To Take a Break
Are you that runner that keeps going despite the unbearable pain in your shins and hips? Are you that bodybuilder that keeps doing shoulder presses despite that annoying pain in your rotator cuff? Have you lost a bunch of weight and lately its coming to standstill, but yet you keep pushing harder than before? Has your mood drop lately even though you are training hard? Do you find yourself craving sugar and salt?
If you answer yes to most of the above questions, then there is a possibility that you are overtraining. Essentially, overtraining occurs when an individual trains extremely hard for a long period without sufficient rest, and the body is no longer able to adapt and restore homeostasis. This can occur in both strength or endurance sports
The study also indicated that cortisol (the stress hormone) was reduced at rest and after training. There was also evidence of a decreased sensitivity to the Adrenocorticotropic hormone (ACTH), which indicates that the player's adrenal functions were impaired. The post-exercise ACTH response was 43 percent lower than in control players in the study, indicating that the adrenal gland of the overtrained players were chronically fatigued. This occurs when the body is under too much physical stress for too long and it must continually produce excess cortisol, ultimately exhausting the adrenals and resulting in blunted levels of cortisol and ACTH along with an electrolyte imbalance. This can also cause us to crave sugar and salt. One can argue that endurance athletes like soccer players and marathon runners are at a great risk of overtraining. However, strength athletes and the average Joe can also be at risk.
According to world renowned trainer, Charles Poliquin, one should make a concerted effort to "monitor for overtraining by doing regular performance measurements that are related to your sport or training style and pay attention to training heart rate. Poor mood, feelings of anger and tension, and chronic exhaustion, especially in the morning when cortisol should be elevated, are easy markers to pay attention to. Additionally, a hormonal test for GH at rest and ACTH after exercise can provide a more definitive diagnosis for overtraining." I have used these markers in the past to convince an overtrained individual that they need to rest and recover, rather than training harder to counter drops in performance."
Another way to prevent overtraining is to feed the body with key nutrients that are known to help inhibit overtraining. According to Poliquin individuals engaging in endurance activities such as running should supplement with adequate carbohydrates and the vitamin C and E (both potent antioxidants), which can help replenish glycogen and avoid overtraining. If you are more into strength training, Poliquin encourages taking glutamine, branched-chain amino acids, and extra whole foods protein to further adaptations and anabolic hormone response.
If you answer yes to most of the above questions, then there is a possibility that you are overtraining. Essentially, overtraining occurs when an individual trains extremely hard for a long period without sufficient rest, and the body is no longer able to adapt and restore homeostasis. This can occur in both strength or endurance sports
There are obvious physical outward signs of overtraining, such as joint pains that continue to get worse. However, its the hidden danger that most concerns me, which is the havoc it plays on the hormonal system. In a study conducted by the British Journal of Sports Medicine, they found that a group of soccer players who were considered overtrained, displayed altered hormone levels at rest and after training. Also on a mood profile test, the players scored significantly higher on anger, depression, and tension. "They had extremely low resting growth hormone (GH) levels, which means the anabolic environment in the body is impaired. It also indicates worsening physical fitness from training since GH increases when physical fitness is improving. Post-exercise GH levels were lower as well but this was not statistically significant."
The study also indicated that cortisol (the stress hormone) was reduced at rest and after training. There was also evidence of a decreased sensitivity to the Adrenocorticotropic hormone (ACTH), which indicates that the player's adrenal functions were impaired. The post-exercise ACTH response was 43 percent lower than in control players in the study, indicating that the adrenal gland of the overtrained players were chronically fatigued. This occurs when the body is under too much physical stress for too long and it must continually produce excess cortisol, ultimately exhausting the adrenals and resulting in blunted levels of cortisol and ACTH along with an electrolyte imbalance. This can also cause us to crave sugar and salt. One can argue that endurance athletes like soccer players and marathon runners are at a great risk of overtraining. However, strength athletes and the average Joe can also be at risk.
According to world renowned trainer, Charles Poliquin, one should make a concerted effort to "monitor for overtraining by doing regular performance measurements that are related to your sport or training style and pay attention to training heart rate. Poor mood, feelings of anger and tension, and chronic exhaustion, especially in the morning when cortisol should be elevated, are easy markers to pay attention to. Additionally, a hormonal test for GH at rest and ACTH after exercise can provide a more definitive diagnosis for overtraining." I have used these markers in the past to convince an overtrained individual that they need to rest and recover, rather than training harder to counter drops in performance."
Another way to prevent overtraining is to feed the body with key nutrients that are known to help inhibit overtraining. According to Poliquin individuals engaging in endurance activities such as running should supplement with adequate carbohydrates and the vitamin C and E (both potent antioxidants), which can help replenish glycogen and avoid overtraining. If you are more into strength training, Poliquin encourages taking glutamine, branched-chain amino acids, and extra whole foods protein to further adaptations and anabolic hormone response.
Sunday, January 8, 2012
Be Kind to the Resolutionaires
My fellow gym heads and general fitness nuts, I know this is the time of year that you all dread. Your precious gym is invaded by a species known as the resolutionaires. Much to your chagrin they scurry around looking at equipment as if they were foreign objects. But you know in a month or so they will be gone, and your precious gym will be all yours again bah hah hah.
But before you revel in the demise of the resolutionaires, remember you were once just like them. You needed help. Most gym heads, including myself, can remember that one individual that offered us advice and motivation when we first started. So I challenge you Mr. and Mrs. gym head, when you see a resolutionaire looking completely lost as they look at a machine, don't be afraid to offer your advice. You never know, you might be saving a life. Also to the resolutionaires, the big guy with all the muscles won't eat you, so don't be afraid to ask for his advice.
But before you revel in the demise of the resolutionaires, remember you were once just like them. You needed help. Most gym heads, including myself, can remember that one individual that offered us advice and motivation when we first started. So I challenge you Mr. and Mrs. gym head, when you see a resolutionaire looking completely lost as they look at a machine, don't be afraid to offer your advice. You never know, you might be saving a life. Also to the resolutionaires, the big guy with all the muscles won't eat you, so don't be afraid to ask for his advice.
Monday, September 19, 2011
To CrossFit Or Not to CrossFit
Okay I am either going to upset a lot of people, or just make them think a little more. I am hoping for the latter. First of all, let me say that I am an exercise junkie, who is willing to try just about anything to get in shape. I also believe each individual should find their own fitness calling and run with it.
As I mentioned before, I have tried just about every exercise program you can think of: Bodypump, spin, weight training, bikram yoga (love it by the way), running, and yes I have done CrossFit. So what is this CrossFit? According to the trusted source of Wikipedia :), 'CrossFit is a strength and conditioning brand that combines weightlifting, Olympic-style weightlifting, sprinting, gymnastics, powerlifting, kettlebell training, plyometrics, rowing, and medicine ball training. CrossFit contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.'
Doesn't sound like a bad deal does it. You get to run, lift weights, jump over boxes, do gymnastics, use kettlebells which all leads to a better physical you. But here is the kicker. You get to do all these things in one session. Essentially you are given time limits of say 20 minutes. Within that period you must do as many reps as you can of certain routines.
Routines are not for your average weekend warriors and are found on www.crossfit.com, a web site run by CrossFit founder Greg Glassman. Workouts have odd names, such as "Cindy: 20 minutes of as many repetitions as you can of 5 pull-ups, 10 push-ups, 15 squats." There is also "Fight Gone Bad, which entails rotating through five exercises, including throwing a 20-pound ball at a target 10 feet away." Typically you train for three days straight, and rest for one.
So here is the million dollar question. Is CrossFit a safe program? Before, I answer that question, let me first state this. There are inherent risks with any exercise program. But, lets face it, you just want me to answer the question :). In my opinion CrossFit is not a safe program, because of three main reasons: lack of qualified supervision, cookie-cutter programs, and the risk of rhabdomyolysis (poisoning of the kidneys, when muscle fiber breaks down and is released into the bloodstream).
As I mentioned before, individuals log on to www.crossfit.com to download daily workout plans, which they often do on their own. Here is the problem with that concept. Outside of the elite and professional athletes that have qualified trainers and utilize CrossFit principles, the mass majority of the participants are regular everyday people who train on their own.
With that being said, how many individuals can say they are skilled in all the various disciplines that CrossFit incorporates? For example, I am a certified personal trainer, but I am not certified in kettlebell training. I also have a working knowledge of Olympic-style weightlifting, but by no means am I proficient. Now combine this into a no holds barred workout, where the object is to do as many reps as possible within a short window, and you will often find the average CrossFitter uses poor form. With poor form, comes the high risk of injuries, even amongst the superfit. Even Glassman admits in a New York Times (NYT) article dated November 22, 2005, that "It can kill you," he said. "I've always been completely honest about that." Moreover a chiropractor friend of mine, who will remain anonymous, once said "Crossfit brings him a fair amount of patients."
As I stated earlier, the programs are cookie-cutter. According to the NYT, "CrossFit exercises can be made more or less intense based on a person's abilities, but the workouts are the same for everyone, from marines to senior citizens." Fabio Comana, an exercise physiologist at the American Council on Exercise finds this to be a problem. In the above mentioned NYT article, Comana states, "My concern is that one cookie-cutter program doesn't apply to everyone," He said people in their 60's who have osteoporosis, for example, may not be able to do an overhead press, which entails pushing a barbell over one's head.
This leads me into my third issue with CrossFit, the risk of rhabdomyolysis. Remember the object is to do as many reps as you possibly can, in a short period of time, with limited breaks. This can cause a tremendous amount of muscle fiber break down, which in turns gets into your bloodstream, possibly leading to kidney poisoning. Case in point, Brian Anderson in his first CrossFit session, swung a 44-pound kettlebell over his head and between his legs. The aim was to do 50 quick repetitions, rest and repeat. After 30 minutes, Mr. Anderson, at the time a 38-year-old member of the special weapons and tactics team in the sheriff's office in Tacoma, Washington, left the gym with his muscles sapped and back pain so excruciating that he had to lie in the driveway to collect himself.
That night Anderson was admitted to the emergency room where doctors told him he had rhabdomyolysis. He spent six days in intensive care. In another case, a former sailor, Makimba Mimms, in 2007 filed a lawsuit in Prince William County, Va., Circuit Court. Mimms was seeking $500,000, as well as punitive damages, in connection with the permanent disability allegedly suffered as a result of performing CrossFit workouts under the direction of a trainer at a Manassas, VA gym. Please note that Glassman was not listed as a defendant. Rhabdomyolysis, Mimms contends "happened to him in one intense exercise session Dec. 11, 2005, in which, he said, he suffered injuries he has yet to recover from."
Now from reading all this, its easy for one to conclude that I am completely against CrossFit. Quite the contrary. I believe it has several benefits, such as keeping people active and preventing boredom by mixing up workouts. But until they address the three issues I discussed, which I believe is possible, I cannot endorsed this type of program. Especially for the novice participant. However, if you believe that these issues have been addressed, feel free to leave a comment, and facts to corroborate your statement, and I will definitely respond to you.
As I mentioned before, I have tried just about every exercise program you can think of: Bodypump, spin, weight training, bikram yoga (love it by the way), running, and yes I have done CrossFit. So what is this CrossFit? According to the trusted source of Wikipedia :), 'CrossFit is a strength and conditioning brand that combines weightlifting, Olympic-style weightlifting, sprinting, gymnastics, powerlifting, kettlebell training, plyometrics, rowing, and medicine ball training. CrossFit contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.'
Doesn't sound like a bad deal does it. You get to run, lift weights, jump over boxes, do gymnastics, use kettlebells which all leads to a better physical you. But here is the kicker. You get to do all these things in one session. Essentially you are given time limits of say 20 minutes. Within that period you must do as many reps as you can of certain routines.
Routines are not for your average weekend warriors and are found on www.crossfit.com, a web site run by CrossFit founder Greg Glassman. Workouts have odd names, such as "Cindy: 20 minutes of as many repetitions as you can of 5 pull-ups, 10 push-ups, 15 squats." There is also "Fight Gone Bad, which entails rotating through five exercises, including throwing a 20-pound ball at a target 10 feet away." Typically you train for three days straight, and rest for one.
So here is the million dollar question. Is CrossFit a safe program? Before, I answer that question, let me first state this. There are inherent risks with any exercise program. But, lets face it, you just want me to answer the question :). In my opinion CrossFit is not a safe program, because of three main reasons: lack of qualified supervision, cookie-cutter programs, and the risk of rhabdomyolysis (poisoning of the kidneys, when muscle fiber breaks down and is released into the bloodstream).
As I mentioned before, individuals log on to www.crossfit.com to download daily workout plans, which they often do on their own. Here is the problem with that concept. Outside of the elite and professional athletes that have qualified trainers and utilize CrossFit principles, the mass majority of the participants are regular everyday people who train on their own.
With that being said, how many individuals can say they are skilled in all the various disciplines that CrossFit incorporates? For example, I am a certified personal trainer, but I am not certified in kettlebell training. I also have a working knowledge of Olympic-style weightlifting, but by no means am I proficient. Now combine this into a no holds barred workout, where the object is to do as many reps as possible within a short window, and you will often find the average CrossFitter uses poor form. With poor form, comes the high risk of injuries, even amongst the superfit. Even Glassman admits in a New York Times (NYT) article dated November 22, 2005, that "It can kill you," he said. "I've always been completely honest about that." Moreover a chiropractor friend of mine, who will remain anonymous, once said "Crossfit brings him a fair amount of patients."
As I stated earlier, the programs are cookie-cutter. According to the NYT, "CrossFit exercises can be made more or less intense based on a person's abilities, but the workouts are the same for everyone, from marines to senior citizens." Fabio Comana, an exercise physiologist at the American Council on Exercise finds this to be a problem. In the above mentioned NYT article, Comana states, "My concern is that one cookie-cutter program doesn't apply to everyone," He said people in their 60's who have osteoporosis, for example, may not be able to do an overhead press, which entails pushing a barbell over one's head.
This leads me into my third issue with CrossFit, the risk of rhabdomyolysis. Remember the object is to do as many reps as you possibly can, in a short period of time, with limited breaks. This can cause a tremendous amount of muscle fiber break down, which in turns gets into your bloodstream, possibly leading to kidney poisoning. Case in point, Brian Anderson in his first CrossFit session, swung a 44-pound kettlebell over his head and between his legs. The aim was to do 50 quick repetitions, rest and repeat. After 30 minutes, Mr. Anderson, at the time a 38-year-old member of the special weapons and tactics team in the sheriff's office in Tacoma, Washington, left the gym with his muscles sapped and back pain so excruciating that he had to lie in the driveway to collect himself.
That night Anderson was admitted to the emergency room where doctors told him he had rhabdomyolysis. He spent six days in intensive care. In another case, a former sailor, Makimba Mimms, in 2007 filed a lawsuit in Prince William County, Va., Circuit Court. Mimms was seeking $500,000, as well as punitive damages, in connection with the permanent disability allegedly suffered as a result of performing CrossFit workouts under the direction of a trainer at a Manassas, VA gym. Please note that Glassman was not listed as a defendant. Rhabdomyolysis, Mimms contends "happened to him in one intense exercise session Dec. 11, 2005, in which, he said, he suffered injuries he has yet to recover from."
Now from reading all this, its easy for one to conclude that I am completely against CrossFit. Quite the contrary. I believe it has several benefits, such as keeping people active and preventing boredom by mixing up workouts. But until they address the three issues I discussed, which I believe is possible, I cannot endorsed this type of program. Especially for the novice participant. However, if you believe that these issues have been addressed, feel free to leave a comment, and facts to corroborate your statement, and I will definitely respond to you.
Saturday, September 17, 2011
Supplement Review: Alpha-Lipoic Acid
What is Alpha-Lipoic Acid?
Alpha-Lipoic Acid (AlA). Sounds like a mean prize fighter doesn't it. Essentially its an antioxidant that is made by the body and is found in every cell, where it helps turn glucose into energy. Antioxidants are substances that attack "free radicals," waste products created when the body turns food into energy. Free radicals cause harmful chemical reactions that can damage cells in the body, making it harder for the body to fight off infections. They also damage organs and tissues.
Benefits of ALA
One of the beauties of ALA is that its both water and fat soluble, which in layman terms means it works throughout the entire body. But one of the best benefits of ALA is that it appears to lower blood sugar levels. This of course is important for individuals who are diabetic. But this also mean it can assist with weight loss. Essentially, if you are able to control your bodies sugar levels, then you in turn control its insulin response. This mean the body is better at utilizing sugar for energy, and not storing it as fat.
How do we get ALA
A healthy body makes enough ALA. It is also found in red meat, organ meats (such as liver), yeast (particularly Brewer's yeast), and in very small quantities in spinach. But ALA can also be supplemented through 30 to 100mg tablets.
Recommended Daily Allowance For Adults
There are no recommended daily allowances. But for general antioxidant support, the rule of thumb from most sources seems to be 20-50mg per day. "However, oral ALA is reported to be well tolerated in doses up to 600 milligrams per day, and 200-300 mg a day is frequently used in Europe as a therapeutic adjunct in treating diabetic neuropathy." But as I always say to clients, check with your doctor before doing any supplementation.
Side Effects
According to the University of Maryland Medical Center Website:
No evidence suggests whether or not alpha-lipoic acid is safe for women who are pregnant or breastfeeding, so such women should not take alpha-lipoic acid.
Side effects are generally rare and may include skin rash.
Alpha-lipoic acid can lower blood sugar levels, so people with diabetes or hypoglycemia should take alpha-lipoic acid only under the supervision of their doctor. (See "Interactions" section.)
Results of animal studies suggest that people who are deficient in thiamine (vitamin B1), a condition often associated with alcoholism, should not take alpha-lipoic acid.
Possible Interactions:
If you are currently being treated with any of the following medications, you should not use alpha-lipoic acid without first talking to your health care provider.
Insulin and drugs that lower blood sugar -- Apha-lipoic acid can combine with these drugs to further reduce blood sugar levels, resulting in hypoglycemia (low blood sugar). Tell your doctor before taking alpha-lipoic acid and monitor your blood sugar levels closely; your doctor may need to adjust your medication doses.
Thyroid-regulating medications, Levothyroxine -- Apha-lipoic acid may lower levels of thyroid hormone. Blood hormone levels and thyroid function tests should be monitored closely in people taking thyroid hormones who are also taking alpha-lipoic acid.
Alpha-Lipoic Acid (AlA). Sounds like a mean prize fighter doesn't it. Essentially its an antioxidant that is made by the body and is found in every cell, where it helps turn glucose into energy. Antioxidants are substances that attack "free radicals," waste products created when the body turns food into energy. Free radicals cause harmful chemical reactions that can damage cells in the body, making it harder for the body to fight off infections. They also damage organs and tissues.
Benefits of ALA
One of the beauties of ALA is that its both water and fat soluble, which in layman terms means it works throughout the entire body. But one of the best benefits of ALA is that it appears to lower blood sugar levels. This of course is important for individuals who are diabetic. But this also mean it can assist with weight loss. Essentially, if you are able to control your bodies sugar levels, then you in turn control its insulin response. This mean the body is better at utilizing sugar for energy, and not storing it as fat.
How do we get ALA
A healthy body makes enough ALA. It is also found in red meat, organ meats (such as liver), yeast (particularly Brewer's yeast), and in very small quantities in spinach. But ALA can also be supplemented through 30 to 100mg tablets.
Recommended Daily Allowance For Adults
There are no recommended daily allowances. But for general antioxidant support, the rule of thumb from most sources seems to be 20-50mg per day. "However, oral ALA is reported to be well tolerated in doses up to 600 milligrams per day, and 200-300 mg a day is frequently used in Europe as a therapeutic adjunct in treating diabetic neuropathy." But as I always say to clients, check with your doctor before doing any supplementation.
Side Effects
According to the University of Maryland Medical Center Website:
No evidence suggests whether or not alpha-lipoic acid is safe for women who are pregnant or breastfeeding, so such women should not take alpha-lipoic acid.
Side effects are generally rare and may include skin rash.
Alpha-lipoic acid can lower blood sugar levels, so people with diabetes or hypoglycemia should take alpha-lipoic acid only under the supervision of their doctor. (See "Interactions" section.)
Results of animal studies suggest that people who are deficient in thiamine (vitamin B1), a condition often associated with alcoholism, should not take alpha-lipoic acid.
Possible Interactions:
If you are currently being treated with any of the following medications, you should not use alpha-lipoic acid without first talking to your health care provider.
Insulin and drugs that lower blood sugar -- Apha-lipoic acid can combine with these drugs to further reduce blood sugar levels, resulting in hypoglycemia (low blood sugar). Tell your doctor before taking alpha-lipoic acid and monitor your blood sugar levels closely; your doctor may need to adjust your medication doses.
Thyroid-regulating medications, Levothyroxine -- Apha-lipoic acid may lower levels of thyroid hormone. Blood hormone levels and thyroid function tests should be monitored closely in people taking thyroid hormones who are also taking alpha-lipoic acid.
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