Fat vs. Carbs for Athletic Performance?

Surprising research and results show healthy fats may be better.

bubba cx faust 10

What really works the best for athletic performance? These results are pretty astounding! See below for the full presentation.

 

Click here to find out more..

Detox Your Body, Lose Weight, and Feel GREAT

The Holidays are over and it’s time to get back on track with your diet and fitness. First order of the day is to get the junk out of your system. A Detox diet will give you immediate results…

flat belly fit girl

So it’s time to get back on track with your diet and your fitness. First order of the day is to get all that junk out of your system.

For those of you who haven’t yet started a detox diet (now is the time to do it, as you will have lots of others to commiserate with), this will really help you get all that sugar, toxins from excessive alcohol, and processed junk out of your system.

I developed my own Detox Diet, and I wanted to share that with you. I have it divided into three phases of three or so days. The first three days are probably the most difficult as you may actually have some withdrawal and detox reactions, but stay with it–it’s well worth it once you get through this part!

I noticed that I lost weight, (ok so I don’t weigh myself) but my pants were all fitting looser after the FIRST THREE DAYS!

I didn’t move on to the next part until my headache had gone away–that’s a detox sign and if you have a headache or other physical complaints, you need to get all of this out of your system first before you move on.

Although I eat a primarily Paleo diet, I removed the meat for the first three days to speed up the detox/elimination part of it. This makes foods move through your system quicker, and the raw vegetables add tons of enzymes and nutrition, while the fiber helps to ‘sweep’ out your digestive system, pulling out toxins, and crud that may be lining your intestines. Yes, over time, crud can actually become plastered to your small and large intestines, blocking nutrient absorption and adding to your toxic load.

The Simple Smart Detox Diet

Phase One (First 3 Days)–

You are eating primarily raw fruits and vegetables. On Day One, stick to only raw fruits and veggies. You can have these in a salad, smoothie, or just eat plain as something to munch on.

On Days Two and Three, you may add in some legumes such as organic lentils or other beans (except soybeans) for added protein. Quinoa is also allowable. Continue on raw foods for breakfast and lunch, but you may have lightly cooked or steamed veggies or soup for dinner. See my recommendations in the meal plan below.

Drink water with lemon, as much as you want throughout the day. You may also drink green tea and if desired, you may sweeten with a small amount of RAW honey.

It’s also ok to add a little extra virgin olive oil and balsamic vinegar or lemon juice to your salads.

Avoid:

  • All sugar (except small amounts of honey)
  • All meat, poultry and fish
  • All dairy
  • All grains, including gluten free options, and all processed flours
  • All soy based foods
  • All processed foods–this means ANYTHING that comes in a box, bag or can with more than one ingredient.
  • All preservatives, chemicals, pesticides, hormones, etc.
  • Alcohol
  • Coffee–except 1 cup organic coffee if desired

Phase Two (Second 3 Days–or when your headache and other symptoms go away)

Diet is the same as above, but you can now add in nuts, legumes and some fish or chicken if desired, but only organic/wild caught etc. Eggs are ok if they are organic or free range.

You may add back in healthy fats such as butter, coconut oil, and virgin olive oil. Avoid any processed oils such as cottonseed oil, soybean oil, sunflower oil, safflower oil or corn oil.

Organic potatoes are allowable, but only in the evening and only in small amounts. The bulk of your diet should be raw veggies, a serving of fruit (as in one apple or one banana, a half cup of berries, etc.) Make sure the fruit you eat is in whole form, with no sugar or anything else added.

It’s also allowable to have ONE glass of white wine per day if you’d like. No other alcohol–no beer, red wine or hard liquor.

Phase Three (The last three to four days)

Begin allowing in some red meat, but only if it is organic and/or grass fed meat. Avoid any commercially raised grain fed meats with hormones, antibiotics, etc.

Grains such as quinoa or white or brown rice are allowable for one meal a day.

There you have it!

You should be feeling energetic, clean, and much lighter!

A detox diet is essential to get you on the path to weight loss, back to good health or to address food allergies or sensitivities. Detoxing rids your body of toxic chemicals, digestive ‘sludge’, and inflammation that may build up from eating a conventional diet or a diet that is too heavy in sugars, starches, refined grains or anything else that we know is not good for us.

Some things to keep in mind during your detox:

You will most likely have a dull headache the first few days. If it persists more than the first two or three days, up your water intake, eat a small amount of ‘clean’ protein, and get plenty of rest. And stay on Phase One for another day until your headache goes away. It will–it’s just your body getting rid of built-up ‘CRUD’ and it doesn’t feel good when it starts getting into your system as your body starts to clean house.

Eat raw two meals a day, then you may have lightly cooked veggies and some clean protein for dinner.

Eating a raw, almost vegan style, clean diet during the detox may produce some digestive discomfort. This is your body  adjusting to these foods and taking a digestive enzyme will go a long way towards helping this. However, you may have a little gas or feel bloated as your body tries to get rid of waste material. This is normal.

Because you are eating a very high fiber diet full of enzyme rich veggies, AND because your body is ridding itself of waste materials and detoxing and cleaning house, so to speak, you may be visiting your bathroom more frequently than usual. Just keep this in mind, as you may not want to do this detox diet when you are required to sit through long meetings, or taking a transcontinental flight.

For the full day by day, blow by blow, meal plan, please enter your email address below and I will send the step by step guide with meal plans and recipes.






There is a simple, smart way to achieve effortless weight loss and end your food addictions once and for all. The Simple Smart Detox Plan will be sent immediately to you.

We respect your email privacy

Let me know how your detox goes! I’d love to hear from you on your symptoms, the process, and how you feel after you do the whole ten days.

cat

DSC_6810Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. 

Get the latest Gluten Free, Superfoods Recipe book HERE–The Fat Burning Kitchen Superfoods Recipes. Cat also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

                           Her mission is to help others prevent disease and live their best life ever.

                                Nutrition made Easy. Simple.Smart.Nutrition.

 

Stop Muscle Cramps With This Common Ingredient

Keeping cool in the heat of the triple digit summer temperatures and high humidity is pretty darn difficult. The key thing that helps our bodies adjust and adapt to physical activity in high heat is sweating. And for athletes…

Hi, there! If you are new to this site, or haven’t done so already, sign up for your weekly health news updates, along with tasty, quick and easy, healthy, fat burning, gluten free and Paleo recipes. Sign up here.

Keeping cool in the heat of the triple digit summer temperatures and high humidity is pretty darn difficult. One of the key things that helps our bodies adjust and adapt to physical activity and high heat is sweating. And for us athletes, it seems we spend a lot of time working and perspiring out in those sweltering temperatures.

Training outdoors in the heat of the summer can be tricky and downright dangerous. Key is to keep from overheating and avoid dehydration. Read more about that here: “What athletes NEED to know about heat and humidity”.

The other big factor that comes out of working out in the heat is muscle cramps. Muscle cramps generally can come from two things:

  1. Extreme fatigue from overexertion in a particular muscle.
  2. Electrolyte imbalance and/or dehydration, often from sodium loss.

The common solution when someone else complains of muscle cramping or a ‘Charlie horse” is to eat a banana. Bananas are known to be fairly high in potassium, and this always seems to be the ‘go-to’ food for cramps. This may or may not help.

Another common one is that cramping is due to a loss of magnesium and calcium.

Perhaps…

Electrolytes are tricky. It isn’t usually one solution for everyone.

If you have a better understanding of how electrolytes work, you may have a better idea of how to keep them in the right ratios for your optimal performance.

Your body’s electrolytes must be in the correct balance and in the right ratios for the body to function correctly. If you have an excess of one electrolyte, it will throw off the other electrolytes that need to be in the correct balance.

For example, an excess of calcium in the diet or in supplements will throw off magnesium levels, meaning that your body will need more magnesium to balance out the calcium. Low magnesium levels can cause cramping and twitching in muscles.

Potassium and sodium also must maintain the correct balance, so an excess of potassium will throw off the sodium balance and vice versa.

Properly controlled muscle contractions require a very close balance in the interstitial fluid (the fluid surrounding the cells), and an imbalance will lead to excessive muscle contractions, which can manifest as cramping.

Trying to ‘fix’ muscle cramping can be tricky, but since cramps are usually attributed to an imbalance of electrolytes, once you can correct the electrolyte issues, you will find relief.

Fluids lost through sweat contain mostly sodium and chloride, or salt. Muscles tend to hold on to potassium, calcium and magnesium over salt, so your best bet to cure cramps or fatigue from heat and excessive sweating would be to try to replace the salt first.

People lose varying amounts of fluids through sweat, with some folks being very prolific ‘sweaters’, and others who sweat very little.

The amount and concentration of salt in sweat varies from person to person as well. Some people are very salty sweaters and others are not. One athlete might only lose a gram or two of sodium during outdoor activity, and another athlete can lose 20 or more grams of sodium.

Sodium is an important mineral that works with nerve signaling and enabling movements in the muscles, so losing too much salt will make muscles irritable, and can make you dizzy, foggy headed and tired feeling as well.

When you combine a loss of salt and fluids with intense physical effort in the heat, muscles can start contracting uncontrollably, leading to cramping and early fatigue, even bonking. I call it a ‘heat bonk’.

In a case study reported in The International Journal of Sports Nutrition (Bergeron, 1996),

“…an elite tennis player was found to lose more sodium in his sweat during several hours of play than he consumed throughout the entire day. During intense play that resulted in sweat loss of 3 quarts an hour, the player knotted up with the cramps. It was recommended that the player add salt to his diet and sports drink. The addition of sodium reduced subsequent cramping episodes. Whenever the player felt cramps coming on in a game, he drank a sports drink with salt, and the cramps ceased.”

Let’s talk for a minute about salt. For many years, we have been told that salt is BAD for us, that it makes our blood pressure go up and that we should avoid it. However that is NOT true. We need salt. And some of us, depending on our diet, lifestyle and other factors need more than others. Probably way more than you’d think. Check out this most recent article in the New York Times on salt consumption and health issues.

And, Paleo dieters or those on a lower carb diet lose large amounts of salt and fluids through the more efficient filtering of the kidneys. That’s one of the reasons that people who go on a low carb diet immediately lose a lot of water weight. The kidneys are simply more efficient and process out fluids quicker.

That means Paleo and low carb dieters need more salt in general—whether exercising or not. And for those transitioning over to a lower carb diet, salt is very important just for everyday functioning to avoid fatigue and dizziness.

For athletes, the need for salt is even more crucial.

Without enough salt in the body, blood volume will fall short, and during activity in hot weather, your body will not have enough fluides for sweating or to adequately circulate your blood well enough. In essence, your blood becomes thicker, causing your heart to work even harder to pump this thick stuff through the body. This causes dizziness and intense fatigue, and ultimately cramps and dehydration.

Cramping can also be a result of dehydration. That may sound obvious, but you’d be surprised how many athletes don’t drink enough water during the day and during training/competition. You may be shocked at how much water and fluids you need to replace on a hot day! Yes we need salt and electrolytes, but most of what comes out in sweat is just plain water.

The sodium-potassium balance is an important factor in cramping for athletes. However, remember that too much sodium can cause cramping as well, so if extra sodium does not help, then add in potassium.

Fluids containing sodium and potassium are retained in the body much better than those that don’t.

Ever get dehydrated and drink a ton of water to replace the fluids lost and immediately urinate it all out, but still remain thirsty? Well this is because without sodium and potassium, your body will not retain the needed fluids.

Electrolyte balance can get complicated, but if you remember it’s a balancing act, then a little educated trial and error will help you maintain the right balance.

For salt to be effective it must be added to drinks an hour or so prior to any training or competition, and also during the competition. Too early and it does no good.

So next time you venture out in the heat of the summertime, add in a pinch of sea salt to your pre-training drink, and add some into your drinks during the workout as well. Generally about a 1/3 to a half of a teaspoon (give or take) will help replace the sodium lost in sweat. Experiment with this a bit and see how you feel.

If the salt doesn’t solve the cramping problem, next add in more potassium. Potassium can be found in abundance in many foods including: potatoes, oranges and orang juice, bananas, avocados, cantelope, kiwi, beans, spinach, any dark green leafy vegetable, tomatoes, asparagus, lettuce and mushrooms to name a few.

I am not a huge fan of commercial sports drinks. Generally I think they have way too much sugar or, even worse, corn syrup and citric acid in them, along with artificial colorings and a host of scary chemicals, to even be effective. The citric acid alone has been proven to actually eat away at tooth enamel. And the corn syrup–yuk–don’t get me started!

I often make my own sports drink with about half and half water and orange juice (high in potassium), and a pinch of sea salt. For a great instant sodium-potassium replacement, try a V-8. Coconut juice or coconut water is also an excellent electrolyte replacement drink, but remember you still may need extra sodium. My latest drink concoction was half coconut water, half regular water, the juice of half a lemon and a pinch of sea salt. I felt great!

If these two electrolytes don’t work, or if you find you are waking up in the middle of the night with ‘charley horses’, you may need to supplement with magnesium. Over 80% of the population is deficient in this mineral and if you are an athlete you are even more likely to be deficient, as some of this is lost in sweat.

Besides eating a lot of leafy greens, nuts, and pumpkin seeds, you can take a magnesium supplement before bed to help relax the muscles. Because magnesium takes longer to be absorbed into muscles, supplementing with this mineral should be done several days ahead of any training or competition to be entirely effective. And watch the dose and start out slowly or get a slow, time-release type of magnesium because it can cause diarrhea.

Other health issues like diabetes, neurologic or vascular problems can also play a part in getting cramps. And supplements or over the counter medications like sudafed, creatine and caffeine may bring on muscle cramps as well. If cramps suddenly occur without a prior history, check with your doctor to rule out more serious causes.

So follow these things when outside in the heat to avoid cramps and dehydration:

1. Drink plenty of fluids before, during and after exercise

2. Replenish sodium lost from sweat (a half teaspoon, more or less)

3. Eat more healthy carbs to fuel high intensity exercise

 

Till next time,

Stay Healthy and Hydrated!

 

 

Catherine (Cat) Ebeling RN BSN, is a back-to-basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years researching diet, health and nutrition.

Her book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” has sold over 100,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

 

References:

Bergeron, M., Heat Cramps During Tennis: A Case Report. International Journal of Sport Nutrition 6:62-68, 1996.

Craig Horswell, Ph.D., Gatorade Sports Science Institute

Steve Phinney, “Low-Carb preserves Glycogen better than High Carb”, 4/14/11

 

Never Give Up!!

I just wanted to share this really inspirational message with you. It’s awe-inspiring. If you have ever had obstacles to overcome and thought them too big, just check this out. It’s a great example of what you can do if you really, really want to. All it takes is the right mindset. YOU can do it. Go forward, one step at a time.

I just wanted to share this really inspirational message with you, from my friend, Mike Geary. It’s awe-inspiring.

If you have ever had obstacles to overcome and thought them too big, just check this out. It’s a great example of what you can do if you really, really want to. All it takes is the right mindset.

YOU can do it. I believe in you!! Have confidence in yourself and go forward, one step at a time.

And NEVER give up!

Enjoy.

Click here for an awesome inspirational story.

Till next time,

Stay Healthy, Lean and Inspired!

 

Look for our new book, “The Flat Belly Kitchen” out on Amazon Kindle soon!

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

A Superfood That Improves Athletic Performance and Recovery, Burns Fat, and Helps Your Love Life Too!

 

 

I tend to think of most superfoods as being dark green, bright red, orange or yellow, but this particular superfood is actually comes in a dull white, tan or brown color.

Mushrooms deserve “Superfood” status for lots of reasons—many scientists are just in the beginning stages of discovering some of the many amazing things they can do.

 

While particular varieties have abilities unique to their own type, mushrooms in general contain over twenty vitamins, minerals, and antioxidants, along with some potent fat burning, immune-enhancing and cancer-fighting phyto-chemicals.

 

In Asia, the Chinese and Japanese have been using different types of mushrooms as powerful medicine for the last 3,000 years. And mushrooms were used by the Pharaohs in Egypt, the Greek warriors, the Romans, the Aztecs and the Mayans.

 

The two most common mushrooms that we use, the white ‘button’ mushroom and the ‘Crimini’ or brown mushroom contain a particular chemical that inhibits excess estrogen production.

 

In women, excess estrogen is responsible for easy weight gain (esp in hips, thighs and stomach), loss of interest in sex, and can lead to a susceptibility to certain estrogen related cancers like breast and ovarian cancer.

 

In men, excess estrogen causes weight gain, loss of sex drive and ambition, and the dreaded “manboobs”, along with certain cancers.

 

Excess estrogen is very dangerous to health, and a major factor not only in weight gain, but also in cancer and tumor development.

 

The “aromatase inhibitors” in mushrooms also help men reverse age-related decline in testosterone, and help them convert free testosterone into the more potent androgenic hormone, DHT, which aids in building lean muscle and fat burning.

 

This also benefits women in a similar fashion, in that it helps build lean, muscular bodies. (No ladies, do not worry, you will NOT grow hair on your chest and turn into big burly men.)You will just get leaner, svelte, and firm.

 

Testosterone is definitely boosts libido for both men AND women.


Other more exotic mushrooms, including the maitake, shiitake, enokitake and oyster mushrooms, contain powerful medicine-like qualities that stimulate the immune system to effectively help it fight off bacteria, viruses, and even cancer.

 

You can easily build up your immune system simply by eating a variety of mushrooms.

Mushrooms also help those with allergies and calm allergic reactions as well.

 

Mushrooms are highly effective athletic performance booster as well as helping with muscle growth and recovery post workout.

 

In studies done on thoroughbred race horses, Cordyceps mushrooms boosted  running speed, and also acted as a calming agent, increasing alert focus and attention. These benefits translate to human athletes as well, helping both speed and concentration.

 

While you can get some of the benefits of mushrooms by taking an expensive supplement, it’s more beneficial to eat them as a whole food.

 

Sauté some along with some chopped, fresh garlic in grass fed butter, seasoned with sea salt and black pepper. Or throw them in whenever you are cooking eggs, vegetables, soup or stews. The subtle, earthy flavor enhances the flavor of many recipes.

 

Mushrooms also provide copper–an important mineral for energy metabolism–B vitamins, and selenium.

 

If you like to eat your mushrooms raw, make sure they are organically grown, since they absorb toxins from the air and soil.

 

And unless you are an expert I don’t recommend going out in the woods and hunting for them yourself. There are too many varieties of mushrooms that are highly toxic or deadly. Your local farmers’ market is a good source of mushrooms in the spring and fall.

 

Till next time, Stay Healthy and Lean!

DSC 6815 Never Eat These Fruits and Vegetables! Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.  

Her mission is to help others prevent disease and live their best life ever.    

Nutrition made Easy. Simple.Smart.Nutrition.

 

 

 

 

 

Charles Bankhead, Mushrooms Play a Role in Breast Cancer Prevention and Treatment, WebMD Medical News, December, 1999

 

Joseph Mercola, The “Antioxidant Superstar” Chinese People Eat Daily, November 2011. Mercola.com

 

Charles Mateljon, Crimini Mushrooms, World’s Healthiest Foods, WHfoods.org.

Do Not Be Afraid of These Saturated Fats

Saturated fats can actually keep you lean and healthy.

I am a strong believer of including a variety of healthy oils and fats into your diet. I know some people are still really afraid of fat, especially saturated fat, but trust me, healthy fats can truly be good for you and actually help you burn fat.

Fats work with other nutrients to supply your body with the building blocks for metabolism, longevity, hormone balance, heart health, vision, skin and energy.

And, saturated fats are actually NECESSARY for your good health.

Healthy essential saturated fats include fat from organic grass fed beef, grass-fed butter, coconut oil, and even lard. These fats are heavy in omega 3’s, Conjugated Linoleic Acid, cholesterol (yes I said cholesterol, which is good for you and important for your body), vitamins A and K, and monounsaturated fats.

Twenty five years ago, animal fats became the enemy, based on one doctor’s flawed research findings.

It’s odd, though, that human civilizations have survived and thrived for years on high fat diets, but in our world today, we eat far less butter and lard than we did at the turn of the century, and heart disease, cancers, inflammatory diseases, depression and obesity rates have skyrocketed!

Could the doctors and the food pyramid be wrong? Yes.

We are actually suffering from an inadequate and unbalanced fat intake.

Medical research shows that it is the sugars, starches, excessive omega 6 fats, and trans fats from refined foods that increase the inflammation in our cells and blood vessels.

Our bodies send out cholesterol to mend these inflamed blood vessel walls, and then you have cholesterol buildup.

Fat actually is a more efficient and longer lasting fuel for energy, which keeps blood sugar stable and helps to prevent fat storage, as long as you are avoiding starchy processed grains and sugars.

And what about butter?

Butter has actually been used as a part of the diet for thousands of years. In fact, the first written reference to butter was found on a 4500 year-old limestone tablet. People around the world have prized butter for its health benefits.

Butter is a completely natural food essential to your health – especially when you eat organic, grass fed butter, high in CLA and one of the only sources of vital Vitamin K2.

Some of butter’s many benefits include:

  • Butter is the most easily absorbable form of Vitamin A necessary for thyroid and adrenal health, both of which are essential to fat burning and energy.
  • Butter contains lauric acid, important in treating fungal infections and yeast infections.
  • Butter contains lecithin, essential for proper cholesterol metabolism.
  • Butter contains antioxidants that protect against free radical damage.
  • Is a great source of Vitamins A, D, E and K.
  • Is a very rich source of a very important mineral, selenium, which is a powerful cancer fighting nutrient.
  • Butter contains conjugated linoleic acid, which is a potent fat burner, anti-cancer agent, muscle builder, and immunity booster.
  • The vitamin D found in butter is essential to absorption of calcium, the immune system and overall wellbeing.
  • Contains a special anti-stiffness factor, which protects against calcification of the joints.
  • Is a source of iodine in highly absorbable form-highly recommended for adequate thyroid function and fat metabolism.
  • Is a source of quick energy, and is generally not stored as fat.
  • Contains Arachidonic Acid (AA) which plays a role in brain function and is a vital  component of cell membranes.

Coconut oil is another important healthy saturated fat and is often preferred by athletes, body builders and by those trying to lose weight.

Because it is quickly and easily converted directly into energy and is not stored as fat, coconut oil helps in boosting energy and endurance, and enhances athletic performance. Coconut oil actually raises the metabolism and is excellent to burn fat as well.

Make a point to include healthy saturated fats into your diet, while eliminating sugars, grains and starchy products. Your cholesterol levels, triglycerides and blood sugar will improve for the better.

Don’t be afraid of saturated fats anymore.

Till next time, stay healthy and lean!

 

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled "The Fat Burning Kitchen, Your 24 Hour Diet Transformation" that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

               Her mission is to help others prevent disease and live their best life ever.    

       Nutrition made Easy. Simple.Smart.Nutrition.

What Athletes Need to Know About Heat and Humidity

 

It’s really hot outside! 

And for us, here in the Midwest, those high temperatures come with lots of humidity too.

Humidity is not your friend.

For those of us who continue to exercise and exert ourselves through the heat wave, keeping a few important things in mind will go a long way to preventing dehydration and heat injury.

Ideally, on hot day, our body and our muscles generate heat and it sends the heated blood to the surface of the skin to cool off. 

We sweat, the sweat evaporates, the skin temperature goes down, the cooled blood circulates, and it cools you off.

Body heat is raised by the temperature outside, humidity, and the intensity of exercise—the more intense the exercise, the more heat.

The problem is humidity.

You actually sweat more when it is humid, and the sweat does very little to cool you.

Excessive sweating drains you body of important electrolytes and fluids and dehydration occurs.

When this happens, athletic performance drops drastically (it’s your body’s way of trying to protect itself), and heat injury becomes a very real possibility.

Deaths have actually occurred from dehydration and overheating when the outside temperature was less than 75 degrees F (24 degrees C), because the humidity was above 95%.

Remember too, dehydration is cumulative. So if you go out and have a hard workout one day, come home, and don’t get enough fluids and electrolytes, the next time you will dehydrate even more quickly and it will be much worse.

Heat-related illnesses — heat exhaustion or heat stroke — are dangerous and can be deadly. And the young and elderly have an even harder time adapting to heat.

There are three stages to heat illness; heat cramps, heat exhaustion, and heat stroke.

Heat cramps come from muscle spasms in the arms, legs, or abdomen. These are usually the first sign, and come from a combination of dehydration, and a loss of salt and electrolytes.

Heat exhaustion includes weakness, headache, dizziness, foggy mental state, low blood pressure, elevated heart rate, and increase in body temperature as high as 104 degrees F (40 degrees C).

Heatstroke becomes a life-threatening condition and its symptoms are severe dehydration, a high body temperature, and a shutdown of the cooling mechanisms.

The athlete or individual may become delirious or comatose, and many victims actually stop sweating when the body is depleted of fluids. Body temperature can go up to 105°F (40.6°C), and as high as 110°F (43°C).

At these high temperatures, damage to the brain, heart, lungs, kidneys and other sensitive organs may occur. Sometimes despite the best medical care, at this point death is the end result.

How do you know when it’s hot and humid enough to take notice?

I use the ‘Rule of 140’. When the sum of the current temperature plus the humidity is over 140, take precautions.

How can we help to prevent heat and dehydration issues?

Adapt to the Heat—The human body acclimates to heat so that it can more easily adapt to higher temperatures and humidity. This adaptation takes about 10 days of exercise or activity in the heat and humidity–and only if you are well hydrated.

Obviously, you want be sure to dress lightly. And use clothing that allows for air circulation and helps sweat evaporate.

Many medications will actually speed up dehydration and interfere with sweating.

Antihistamines are meant to dry you out and will speed up the dehydration process drastically. So beware of cold/sinus medications when it is hot outside!

Blood pressure medications decrease sweating as well. And, so does alcohol and caffeine, because they act as diuretics.

Be sure to drink plenty of fluids — before, during and after!

Hydrate before any athletic event or any activity where you know you will be spending long hours in the heat and humidity.

How do you know if you are drinking enough? A good sign of adequate hydration is the output of large volumes of clear, pale yellow, dilute urine.

Many people underestimate the amount of fluid lost during activity outside. A good way to check this is to weigh yourself before and after exercise.

It’s difficult to remain hydrated in heat because you can lose twice as much sweat as you can ingest in fluids during an activity. 

The most fluid the body can absorb during exercise is about 800ml per hour (27 fluid ounces/hr).

However, the rate of fluid lost through sweating can be as high as 1.5 – 2 liters (or 1500 to 2000ml) per hour (50 – 68 fluid ounces per hour).

Ok, how to replace those fluids? A sweet sports drink? NO.

Generally, though, for less intense activity that lasts under an hour, water is best.

For longer, more intense activity, you will need to replace some electrolytes (primarily sodium and potassium) and carbohydrates. But sports drinks like Gatorade usually contain too much sugar, citric acid (which can actually eat into your tooth enamel) and other junk in them.

My favorite electrolyte replacement drink is pure, unsweetened coconut water.

It’s the perfect balance of electrolytes that you need.

One of my other favorites is just OJ and water. On particularly hot days, I may add a teaspoon of sea salt to it. So…it gives you some good carbs, potassium and salt. Perfect. Easy.

Carbohydrate content in the range of 4 – 8% is best for endurance races. Levels above 10% are poorly absorbed and can cause diarrhea.

Sweat contains between 2.25 to 3.4 grams of sodium chloride per liter. A sweat rate of 1 liter per hour would thus cause a salt loss of 27- 40 grams over a 12-hour period.

Activity and exertion during high heat and humidity means you MUST replace the lost sodium as well.

Most athletes need to replace an average of 1 gram of salt an hour for any activity lasting more than 2 or so hours. It is also advisable to increase salt intake for several days before a long race or any activity outside in the hot sun and/or humidity.

Here’s something else—carb loading during hot weather is actually a good idea.

You know how carbs increase the body’s water content? Well, during really hot weather this is very important, so you start out with more fluids in your body.

This is ESPECIALLY IMPORTANT for those athletes who follow a Paleo style or low carb diet. Eat more carbs during hot weather to keep you from dehydrating as quickly.

Realize this: everyone is NOT alike. Even for fit, well-trained athletes, there is a large variation on how each of us reacts to heat, humidity, sweating and dehydration.

Individuals vary on sweat rate, what we eat and drink prior to exercising outside, our rate of fluid intake, our rate of absorption, percentage body fat, and many other variables.

Prepare well, be ready, drink plenty of healthy fluids and be sure to acclimate and you too can have fun in the sun, even if it is hot outside!


Till next time, stay healthy, lean and COOL!


 


Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

 
                   Her mission is to help others prevent disease and live their best life ever.
            Nutrition made Easy. Simple.Smart.Nutrition.

Increase Testosterone Naturally–Not for Men Only!

It may come as a surprise, but testosterone is a hormone that is necessary for both men and women.

Optimal levels of testosterone not only affect (men’s and women’s) libido, but also muscle strength, muscle recovery, lean muscle to body fat ratio, good mood and feelings of well-being, bone density, energy levels, and overall aging.

Testosterone levels tend to decrease starting around the age of 40 at the rate of about 1% a year. Short term that doesn’t seem like a lot, but over a few years, it can be a significant amount and be a cause of low libido, obesity, brittle bones, muscle loss. and depression.

Testosterone levels in the low range may also increase your chances of dying of a heart attack. While low testosterone levels primarily affect men and women in middle age, it can also affect men as young as 30.

The first most noticeable symptom for low testosterone levels is lack of interest in sex.

And this applies to women as well as men. Some men may have difficulty obtaining an erection as well. “If you have reduced levels of sexual desire, have your testosterone level checked immediately,” says Dr. Allen Seftel, a urologist at Case Western Reserve University Hospitals of Cleveland.

Men and women with borderline testosterone scores can raise their levels by natural means before getting into medical testosterone therapy.  And it pays to start at a younger age as well.

Do women need testosterone?

Yes. Women’s testosterone levels start to rise in puberty, because testosterone is actually a precursor to estrogen. Testosterone in women increases libido, helps clear thinking, sound sleep, and overall feelings of well-being and confidence as well helping the body maintain lean muscle mass and less body fat.

During perimenopause and menopause, testosterone production drops as the ovaries stop producing hormones. Women’s ovaries produce most of the testosterone, progesterone, and estrogen in the body.

Most women only replace estrogen after menopause, and replacement of estrogen alone will not correct the loss of interest in sex, loss of muscle, and general lack of mental get-up-and-go.

This decrease in testosterone production is sometimes referred to as andropause in men. Falling levels of testosterone can cause a wide variety of unrelated symptoms including:

-sexual dysfunction, including loss of interest, inability to have orgasms and impotence

-depression

-fatigue

-irritability and mood swings

-loss of strength and lean muscle mass

-increased body fat

-hot flashes

Lifestyle factors such as poor diet, excessive beer drinking, stress, lack of exercise, exposure to environmental toxins, smoking, and certain prescription medications can significantly reduce testosterone.

But there is good news. You can actually increase your testosterone significantly naturally by following the guidelines below.

1. Eat grass-fed beef instead of commercially raised beef.

Commercially raised animals are fed growth-stimulating hormones–including synthetic estrogens, antibiotics and processed grains. These hormones in commercially raised beef affect the body’s natural testosterone levels.

Research shows consumption of hormones from commercial beef contributes to falling sperm counts, cancer, and obesity.

2. Increase your zinc. 

Supplementing with zinc can really help raise testosterone levels. Zinc is the most crucial of all the minerals in the body for testosterone production. And, zinc deficiency is very common in the U.S. population, especially among athletes and the aged. Zinc is missing from most commercially-processed foods, and easily lost by drinking alcohol, sweating, and medication.

Red meat, especially grass-fed meat, is high in zinc, as well as seafood–especially oysters.

3. Along with zinc, vitamins A, E, C and B6 are all necessary to convert pre-hormones in the body to testosterone.

Eating bountiful helpings of fresh vegetables is essential in testosterone production–especially green, leafy and cruciferous vegetables such as broccoli, cauliflower, kale, Swiss chard, Brussels sprouts, and cabbage. These vegetables all contain chemicals that are essential for healthy metabolism of estrogen in both men and women, allowing better utilization of testosterone.

4. Omega 3 fatty acids and saturated fats, are essential for normal testosterone production.

Foods containing cholesterol (your body needs cholesterol, and it will NOT contribute to heart attacks) are excellent, so eating butter, egg yolks and other animal products will supply the necessary cholesterol.

Did you know that the body makes most of its hormones from cholesterol? So, cutting back on fats, cuts down your body’s ability to make the hormones it needs. Studies clearly indicate that low fat diets result in lower testosterone levels. A high protein, moderate amount of fat and lower carbohydrate diet will contribute to the best levels of testosterone.

4. Limit your intake of refined, high-carbohydrate foods.

Of course that means cookies, candy and ice cream, but also starches such as breads, potatoes and pasta. Excess intake of these carbohydrates raise blood sugar rapidly, creating chronically elevated levels of the hormones insulin and cortisol.

Insulin and cortisol oppose testosterone and slow its production.

5. Losing weight alone will restore testosterone production.

In both men and women, fat cells breed aromatase. Aromatase is the enzyme that converts estrogen into testosterone. Fat cells also store estrogen, and too much is harmful to both men and women. As you loose weight your ability to convert testosterone to estrogen diminishes.

6. Lifting weights stimulates testosterone release for men and women, while excessive cardio decreases testosterone.

The best movements involve compuond movements like squats, dead lifts, pushups, pullups and presses. The greatest workout-related testosterone production occurs with the use of heavier weights and lower rep range. A study shows that the best is 85 per cent of your one-rep max. Make sure to train with high intensity for short periods of time. Your overall weight training workout should not last longer than 60 minutes (45 min is optimal). Train hard and get out of the gym to let your muscles recuperate and grow!

Rest Harder Than You Work Out.

If you overtrain — meaning you don’t allow your body to recuperate adequately between training sessions — your circulating testosterone levels can plunge by as much as 40 percent.

To avoid overtraining, make sure you sleep a full eight hours at night, and never stress the same muscles with weight-lifting movements two days in a row.

If you follow the above guidelines you may find your low testosterone symptoms disappear without having to resort to injections, patches or pellets.

If you see no change in your symptoms, you may need to visit the Doctor to get your hormone levels checked. Both men and women, especially those in their 40’s and 50’s, may find that free testosterone levels need an extra boost.References: 1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno. 2. Benders’ Dictionary of Nutrition and Food Technology. 3. USDA National Nutrient Database for Standard Reference. 4. Ponnampalam EN, Mann NJ, Sinclair AJ. Effect of feeding systems on omega-3 fatty acids, conjugated linoleic acid and trans fatty acids in Australian beef cuts: potential impact on human health. Asia Pac J Clin Nutr. 2006;15(1):21-9. PMID: 16500874. 5. Li D, Siriamornpun S, Wahlqvist ML, Mann NJ, Sinclair AJ. Lean meat and heart health. Asia Pac J Clin Nutr. 2005;14(2):113-9. PMID: 15927927. 6. Dietary lean red meat and human evolution. Eur J Nutr. 2000 Apr;39(2):71-9. PMID: 10918988. 7. Fung TT, Schulze M, Manson JE, Willett WC, Hu FB. Dietary patterns, meat intake, and the risk of type 2 diabetes in women. Arch Intern Med. 2004 Nov 8;164(20):2235-40. PMID: 15534160. 8. Harris WS, Sands SA, Windsor SL, Ali HA, Stevens TL, Magalski A, Porter CB, Borkon AM. Omega-3 fatty acids in cardiac biopsies from heart transplantation patients: correlation with erythrocytes and response to supplementation. Circulation. 2004 Sep 21;110(12):1645-9. Epub 2004 Sep 7. PMID: 15353491. 9. Jiang R, Ma J, Ascherio A, Stampfer MJ, Willett WC, Hu FB. Dietary iron intake and blood donations in relation to risk of type 2 diabetes in men: a prospective cohort study. PMID: 14684399. 10. Longcope C, Feldman HA, McKinlay JB, Araujo AB. Diet and sex hormone-binding globulin. J Clin Endocrinol Metab. 2000 Jan;85(1):293-6. PMID: 10634401. 11. Prasad AS. Zinc in human health: effect of zinc on immune cells. Mol Med. 2008 May-Jun;14(5-6):353-7. PMID: 18385818. 12. Image by yongfook. 13. http://www.elements4health.com/grass-fed-beef-can-boost-testosterone-and-lower-cholesterol.html

Enhance Your Athletic Performance


It’s hard to read sports news anymore without hearing about someone getting caught for illegal use of performance enhancing drugs.

Even though most of us are not competing with such high stakes, virtually everyone is looking to enhance their athletic performance and there are ways to do that without cheating and resorting to illicit medications.

If you continually fuel your body with the best nutrition, you will definitely see noticeable improvements in speed, endurance, and recovery, as you train. On the other hand, fueling with junk will promote injuries, strains, sprains, early fatigue, bonking and burnout.

It really can make a huge difference.

Young or old, all athletes need the lots of nutrition to push their bodies to the limit, and an athlete needs more nutrition-packed foods than the average person.

While there are literally thousands of supplements marketed towards athletes and improved performance, I wanted to over the purely natural ones you can get just from a healthy diet alone.

We all know you need a good mix of carbs, proteins, and healthy fats in the right proportions, but the actual food source of each of these is extremely important as well.

All protein is not alike, nor are all carbs, or all fats.

Carbs and fat store energy for muscles. These two nutrients are converted to energy in the form of adenosine triphosphate, or ATP, which fuels muscles. These two macronutrients are converted to usable energy differently.

Carbohydrate is converted into blood glucose and is the first fuel burned during high intensity activities. The best carbohydrates are actually organic fruits and vegetables, which supply longer lasting energy than grain or sugar based energy sources–without causing the blood sugar spikes and resulting nosedive.

Grain and sugary forms of fuel are quickly converted into glucose in the body and after blood sugar spikes, insulin is released and the result is even lower blood sugar. In an athletic competition, this can become a bonk, as your body burns through the glucose and then searches for another fuel source. Bicycling magazine has a great article on this subject here. It seems that low glycemic foods eaten prior to a race result in far greater returns that high glycemic foods like sugar and grains. So an apple is far better than a cookie or a bagel.

Fat is actually a better source of slower burning energy for the athlete.

Healthy fats supply almost 20 times the ATP in the muscles as carbohydrates, and blood sugar levels remain stable, so no bonk. Good sources of healthy fats are the anti-inflammatory omega 3 fats, virgin coconut oil (a medium chain triglyceride, which is immediately used for energy), virgin olive oil (high in antioxidants and anti-inflammatory ingredients) grass fed butter (packed with vitamin A, D, and K2–a difficult to find but essential vitamin) and nuts (rich in antioxidants, vitamins, minerals, and omega 3 fats).

Switching from a sugar burning diet, to a fat burning diet for energy and athletic performance may require a breaking-in period, as your body will search for the most easily accessible form of energy.

If it is used to getting glucose in the form of sweet and starchy snacks, then you will need to slowly wean yourself off of these, instead of just going cold turkey and expecting great results.

Muscles must have good quality protein to function well, repair, recover and regain their strength–especially after a hard workout.

Protein provides the building blocks for your muscles, and after a hard workout muscles  are depleted, often with microtears, and need protein in order to rebuild. It’s best to eat protein within a half hour after working out, and some studies have shown that protein during and after a workout is best for maximum muscle recovery.

Many athletes are turning to grass fed beef as one of their primary protein sources, which has a much higher ratio of the energy boosting omega 3 fats to omega 6 fats; is full of muscle-building and fat-burning Conjugated Linoleic Acid, is more easily digestible, and avoids the antibiotics and hormones of regular conventionally raised meat.

Recently, CNBC ran a story on grass fed meat and athletes. Dr. Keith Pyne, a peak performance specialist who works with elite athletes, is a fan of grass-fed beef:

“Especially in the last five years, athletes have begun to understand that their diet and what they put in their bodies can have a [huge] effect on their performance,” said Pyne of SportsLab NYC. “Understanding the [omega 3:6] fat ratios in what they are eating and lowering their glycemic index is now on their mind.”

The Essential Fatty Acids of omega 3 and 6 also play an important role in the functioning of the human body.

While vegetable based omega-6 fats promote inflammation, the omega 3 fatty acids work to reduce inflammation, strengthen the immune system, and aid in muscle recovery and energy.

Since the days of the cavemen, we have evolved on a diet with a ratio of omega 6 to omega 3 of about 1:1. Huge changes in dietary habits over the last few centuries has changed this ratio to something closer to 20:1 which causes trouble in many ways, especially for an athlete.

Meat raised by conventional means on grain products contains large amounts of omega 6 fats, as opposed to grass fed and free range animals with healthier omega 3 fats. Research has shown that the correct balance of Essential Fatty Acids not only improves stamina and endurance; inflammation and muscle soreness after exercise, but also uses the amino acids from protein better to build and maintain muscle mass.

Athlete or not, everyone can benefit from the right balance of EFA’s , which in today’s world means more omega 3’s and less omega 6’s.

Whey is also a popular protein for sports drinks, energy bars and as an additive for smoothies and shakes. Cold processed whey protein powder is an excellent source of protein, even surpassing whole eggs, soy, meat, and other dairy sources with its excellent bioavailability and its ability to deposit nitrogen in the muscles.

Whey from a grass fed source is the absolute highest quality form of whey you can get, full of large amounts of Conjugated Linoleic Acid and omega 3 fatty acids, and none of the residual pesticides and hormones.

Whey is the only protein source that contains immunoglobulins, which are essential in maintaining immune system function. Whey protein builds up cellular glutathione levels. Glutathione has been called the ‘master antioxidant’, and regulates the actions of other antioxidants such as vitamin C, and vitamin E within the body.

No other antioxidant is as important to overall health as glutathione.

Be sure the whey source you use is cold processed as heat processing denatures the fragile protein molecules in the whey and renders them virtually useless. Unfortunately, most protein powders and protein additives use heat processing.

Conjugated Linoleic Acid (CLA) is another important fatty acid that enhances athletic performance. Conjugated linoleic acid (CLA) works not only as a powerful anti-oxidant, but also fights cancer and strengthens the immune system.

While CLA is known as a fat burner, the other key benefit of this important fat is that it triggers an increase in muscle mass and strength. CLA comes from diet, mostly from beef and dairy fats such as grass-fed beef, butter, cheese, and raw whole milk.

Cows raised on grass have about 5 times as much CLA as conventional meat and dairy cows.

While some health food stores will sell CLA supplements, most nutrition scientists agree that naturally occurring CLA from food is utilized better in the body.

Another supplement, creatine, is extremely popular with athletes and body builders. It is found naturally in the skeletal muscle, and is essential for the production of adenosine triphosphate (ATP), the cellular fuel that is burned by muscles.

Creatine is actually a natural ingredient of red meat.

Creatine is manufactured in the body from the amino acids glycine, arginine, and methionine.

The primary energy-producing molecule for bursts of vigorous muscle contraction is adenosine triphosphate (ATP). ATP, or adenosine triphosphate, lasts in the muscles for about 10 or so seconds, after which time your body must produce more to keep your muslces going. Your ability to supply more ATP to the muscles and make more ATP depends on creatine.

Large reserves of creatine help with endurance, buffer lactic acid, and aid in muscle fatigue. Creatine enhances the ability of the muscle to maintain high power output during brief periods of intense exercise, as in a sprint or interval training. Creatine also revives tired muscles, allowing them to work harder for longer time periods. So for short hard efforts, creatine is a valuable nutrient to add to the athlete’s diet. Creatine supplements are available, but can cause a few negative side effects, including severe stomach cramps and digestive issues.

Vegetables and fruit serve a dual purpose in an athlete’s diet, and as a healthy slow-burning complex carbohydrate, they are excellent. Yes, vegetables are carbs.

Veggies and fruit also contain loads of powerful phytochemicals and antioxidants, which serve to power your performance with tons of energy, supply crucial vitamins and minerals, but also help to minimize inflammation, reduce injury, protect the immune system, and guard cellular health.

Recent studies have shown another valuable nutrient in many vegetables, most notably the oft-misunderstood beet. It has been found that certain vegetables including beets contain nitrate, which is converted in the body to nitric oxide.

Dietary nitrate reduces oxygen needs during exercise and so, boosts athletic performance.

Drinking 500 ml of beet juice 2.5 hours before a cycling time trial improved 4 km TT time by 2.8% and 10-mile TT time by 2.7% compared to the placebo group. Not impressed?

How about this: the 4K time trial with beet juice, was 6.26 minutes vs. 6.45 minutes without, and the 16K was 26.9 min. with the beet juice, vs. 27.7 minutes. That’s almost a minute!  A minute is a lot in a TT.

Look at it this way: we cyclists pay a couple thousand dollars for lightweight aero wheels. As shown on the Zipp wheels data, for a 1080 front and a sub9 disc wheel (total cost about $3200) you can expect to save 108 seconds, over a 40K race. That’s equivalent to 43 seconds over a 16K race, while the beet juice saved people 48 seconds over a 16K race. $3200 for wheels, or down some beet juice at 6-8$ a bottle.

Hmm…I’m trying beet juice.

The effects of nitric oxide have been known for years.

Some of these effects scientists are not quite clear on, such as increasing mitochondrial action in the cells. We do know, however, that nitric oxide causes vasodilation , or dilating blood vessels. Researchers think that this is how it helps get oxygen to the working muscles more efficiently.

Another nutrient that vasodilates is magnesium.

Magnesium as you may or may not know is responsible for over 300 cellular functions and is extremely important to the athlete. Athletes lose more Mg than sedentary folks from working out hard and from sweating. Magnesium helps muscular strength and energy, as well as helping the heart pump slower and more smoothly; it relaxes the airways and dilates the blood vessels; all of which help to aid in athletic performance.

Cherry juice is another one of those magic elixirs for athletes. Tart cherry juice can actually help prevent inflammation, muscle soreness, and promote deep, restful sleep. Read the whole article on cherry's benefits.

There are a zillion other nutrients that aid in athletic performance and recovery, but these are some of the most significant.

Bottom line is this: avoid the processed, sugary junk which clogs up the system and slows you down, eat tons of healthy veggies and fruits, eat good amounts of high quality protein and healthy fats and you will find that your workouts will pay off in a big way!

Till next time, stay healthy, lean and energetic!

P.S. Look for my new Superfoods recipe book coming soon!!

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist.

In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled "The Fat Burning Kitchen, Your 24 Hour Diet Transformation" that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.
 
Her mission is to help others prevent disease and live their best life ever.
Nutrition made Easy. Simple.Smart.Nutrition.

 

 

 

 

 

 

Sources:
Dr. Al Sears MD, Health Confidential Newsletter, Jan 22, 2009, Iss. 35
Hajoway, Mike, “What CLA can do for you”, Bodybuilding.com, 2011.

Fritsche S, Rumsey TS, Yurawecz MP, Ku Y, Fritsche J. Influence of growth promoting implants on fatty acid composition including conjugated linoleic acid isomers in beef fat. Eur. Food Res. Technol. 212:621-629 (2001).

Lowery LM, Appicelli PA, Lemon PWR. Conjugated linoleic acid enhances muscle size and strength gains in novice bodybuilders. Med Sci Sports Exerc 1998;30:S182 [abstract].

Thom E, Wadstein J, Gudmundsen O. Conjugated linoleic acid reduces body fat in healthy exercising humans. J Int Med Res 2001;29:392-6.

 

This Missing Nutrient May be the Reason for Your Health Problems

 

Do you have any of the following health issues?

ADD/ADHD
Anxiety and panic attacks
Asthma
Blood clots
Constipation
Cystitis
Depression
Diabetes, High Blood Sugar or Metabolic Syndrome
Facial ticks
Fatigue
Heart Palpitations, or Arrythmias
Hypertension
Hypoglycemia
Insomnia or Restless Sleeping
Gallstones or Kidney Stones
Kidney Disease
Leg Cramps
Muscle Spasms or Twitching
Liver Disease
Migraine
Restless Legs Syndrome
Osteoporosis
Reynaud’s Syndrome
Urinary Incontinence

If any of the above apply to you, it’s very possible you have a magnesium deficiency.

Recent studies show about 80% of the population is deficient in this vital mineral.

Magnesium is one of the most important minerals in our bodies.

About 60-65% of the magnesium found in our bodies in stored in our bones, about 25% percent is in our muscles, and the rest is in our blood and cells. Magnesium can’t be made by our bodies, so we have to get it through our diet or supplements.

The problem is, most of our diets are magnesium poor. And many of the foods that contain magnesium just don’t have the amounts they used to have. So, as a result, the majority of the population is walking around magnesium-deficient, and dealing with one or more of the health issues above.

Who is at risk for a magnesium deficiency?

•    Athletes who work out regularly, especially in warm weather
•    Diets low in dark green leafy vegetables, nuts or seeds
•    Consuming sugar or sugary products
•    Anyone who drinks alcohol regularly
•    Those on a restricted calorie (less than 2000 calories) or low carb diet
•    People on particular types of medication
•    Those with digestive issues such as celiac disease, IBS or crohn’s disease

Magnesium plays a very important role in over 325 bodily functions. It is one of the primary factors in our ability to utilize protein, carbohydrates and fats. Without magnesium, energy in the form of ATP, cannot be stored or utilized properly in our muscles, and it increases our demand for oxygen, decreasing athletic performance.

There is strong evidence that magnesium requirements are much higher in athletes, and athletic performance may benefit from higher intakes.

Aside from being used up in the production of energy, magnesium assists performance by reducing accumulation of lactic acid and reducing the feelings of fatigue during strenuous exercise. Magnesium is also lost through sweat, so athletes training hard in hot and humid environments need even more.

Because magnesium is so vitally important, nearly every body system is affected by a magnesium shortfall.

Just a few of the things magnesium is responsible for:

•    Supplies strength and flexibility to your bones and prevents osteoporosis
•    Regulates and lowers blood pressure
•    Prevents or stops gallstone and kidney stone formation
•    Promotes deep, restful sleep
•    Soothes muscle cramps and spasms
•    Lowers cholesterol levels and triglycerides
•    Helps diabetics maintain proper blood sugar levels
•    Can prevent arthrosclerosis and stroke
•    Stops migraine headaches
•    Relieves chronic pain
•    Effectively reduces or stops asthma attacks
•    Helps the body metabolize nutrients
•    Has a mild laxative effect
•    Prevents heart attacks and maintains a regular heartbeat
•    Improves mood and has a calming effect
•    Improves muscle strength and endurance
•    Ends urinary urge incontinence

So you see, this often overlooked mineral is pretty important for good health and optimal functioning of the body and mind.

One of the problems with magnesium is that there isn’t really an easy way to measure how much or how little you have in your body. So, you can be moderately low for a long time and not even know, until the symptoms become more severe.

Researchers found low levels of magnesium cause cells to age more quickly, and this may be one of the causes of long-term chronic disease.

Another interesting thing—an overabundance of calcium causes an imbalance between the delicate ratio of calcium and magnesium in the body.

Magnesium and calcium work together synergistically and having both in the right amounts is vital. The problem is, the focus has been on getting loads of calcium in the diet, and everywhere you look there are calcium supplements and calcium-fortified foods.

But, even with many people consuming plenty of calcium, bone diseases like osteoporosis are still epidemic, affecting 55% of people over the age of 50! And if you are a big consumer of calcium or  dairy products, you are most likely magnesium deficient.

As a result, many people have calcium to magnesium ratio that is way out of balance.

Calcium in our bodies is an ‘exciter’. It causes muscle–both smooth and skeletal–to contract. Magnesium is a relaxor. It counteracts and balances calcium’s effect.

Excess calcium without the other minerals and nutrients it needs, gets stored in places you don’t want it. Excess calcium gets stuck in your joints, where it can cause arthritis or gout, it gets stuck in your kidneys or gall bladder where it can form painful stones, and it gets stuck in your arteries, where it causes the calcified plaque that contributes to heart disease.

The message here is this: you need about twice as much magnesium in your diet as calcium.

How to get more magnesium?

Foods high in magnesium include dark green leafy vegetables like spinach, kale, mustard greens, collard greens or swiss chard. Some other good sources are broccoli, summer squash, raw almonds, walnuts, and pumpkin seeds.

Conventionally grown vegetables are much lower in magnesium content than the organic versions, so for the most magnesium, buy organic and locally grown.

To be sure you getting enough magnesium, taking a supplement may be the best choice.  Magnesium supplements come in a chelated or non-chelated form. The chelated type of magnesium is absorbed better than non-chelated forms.

Chelated forms include: magnesium citrate, magnesium glycinate, magnesium aspartate, and magnesium taurate. Non-chelated forms include magnesium oxide, magnesium sulfate, and magnesium carbonate.

Magnesium is inexpensive and generally safe, but too much of a good thing is not so good. Generally most people should supplement about 200 to 600 milligrams of magnesium daily. Larger doses can cause loose stools or diarrhea.

Magnesium is best absorbed in small, frequent doses; so, it is better to take 100mgs three times a day than 300mgs or more all at once.

Magnesium is absolutely essential to your good health, athletic performance and optimal  and function of your body. There is virtually no one that cannot benefit greatly from increasing daily magnesium intake.

Till next time,

Stay healthy, energetic and lean!



P.S. Find healthy sources of magnesium and delicious recipes chock full of the vitamins and minerals you need in my Superfoods recipe book!!

Catherine (Cat) Ebeling RN BSN,is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

                     Her mission is to help others prevent disease and live their best life ever.
           Nutrition made Easy. Simple.Smart.Nutrition.

Should We All go ‘Paleo?’

 

Have you heard the new diet trend? It’s the ‘Paleo’ diet, primal diet or the caveman diet.

I guess it’s not exactly what I would call new and trendy, since it is based on the diet that our ancient ancestors ate. ‘The Paleo Diet’ is actually a term that author Loren Cordain, PhD coined for his book.

There have been several variations on this same type diet, including "The Primal Blueprint" by Mark Sisson, Weston Price’s Traditional diet, and my own, “Fat Burning Kitchen Program” diet. And if you like Michael Pollen, his dietary principles follow along the same lines too.

Scientists have finally started to figure out that the diet of our ancient ancestors may possibly be the best diet overall for our modern bodies.

This diet is basically avoids all processed foods, grains, sugar, dairy, and legumes.

Is it any wonder that in today’s world there is so much illness, obesity, heart disease, cancer, and other disease?

Today’s diet is a far cry from that of our ancestors.

Interestingly enough, our ancient ancestors were strong, healthy and were far more likely to be killed by a woolly mammoth or saber tooth tiger than a heart attack or diabetes.

If you would like to see a graphic presentation of the differences food makes on people, check out Weston A. Price’s book, Nutrition and Physical Degeneration–written in the 1940’s by a dentist who traveled the world studying primitive cultures and their diets.

It’s eye opening, to say the least! 

In a single generation, these natives go from the picture of health to unhealthy, diseased and deformed, and it has nothing to do with saturated fat, but everything to do with sugar and processed grains.

These photographs of Dr. Weston Price illustrate the difference in facial structure between those on native diets and those whose parents had adopted the "civilized" diets of  devitalized  processed foods. This occurred in all different primitive groups all over the world.

The "primitive" Seminole girl (left) has a wide, handsome face with plenty of room for the dental arches. The "modernized" Seminole girl (right) born to parents who had abandoned their traditional diets, has a narrowed face, crowded teeth, and a reduced immunity to disease.

This, and my own dietary evolution, has convinced me.

And I am more convinced the further away I move from processed foods, grains, sugars and more towards this ‘primal’ way of life.

The dramatic health benefits that result from this type of diet, seem virtually endless.

It reduces, prevents or cures: High cholesterol, high triglycerides, high blood pressure, cancers, heart disease, diabetes, auto-immune diseases, inflammatory disease, arthritis, joint problems, allergies, digestive problems, depression, ADD, and so much more.

That alone speaks for itself.

Let me add that my own dietary and health journey can vouch for the fact that this diet really seems to be working. In the past, I had health issues like asthma, allergies, celiac disease, arthritis,  depression, frequent colds and flu, digestive issues, fatigue, foggy-headedness, PMS, rashes, and more.

With each dietary ‘tweak’, I moved closer to THIS diet.

Isn’t it another low carb diet? Well…no.

However, our paleolithic ancestors did eat a pretty low carb diet. Different primitive societies did eat varying combinations of animals, plants and carbs, but generally the human diet was about 2/3 animal foods, and 1/3 from plant foods.

And no one cared about saturated fat and cholesterol either.

Along came the agricultural revolution and the cities, civilizations and manufactured foods. And, a boatload of nutritionally-related diseases that were totally unknown to the hunter-gatherers. These new foods are vastly different in so many ways from the real, healthy foods our hunter-gatherer ancestors ate.

So, I guess in a sense, we can blame the agricultural revolution for bringing us most of the chronic disease and obesity that we see in this modern world.

These mostly grain-based foods (cereals, dairy products, grain-fed meats, high fructose corn syrup, refined sugars and oils) do not work in bodies that were originally built for a diet of free-ranged meats, fruits, nuts, and vegetables.

The paleo diet is high in healthy omega 3 fatty acids, and Conjugated Linoleic Acid, low in omega 6 fatty acids, low on the glycemic index, high in USABLE natural nutrition, high in antioxidants, and no empty calories, no chemicals, or over-processed carbs.

And here is an interesting study: Medical researchers released results of a study that shows just how beneficial a primal diet can be:

A group of non-obese volunteers were fed a paleo diet for 10 days. Only 10 days!

And the conclusion is… Even very short term consumption of a paleo diet improved blood pressure, glucose tolerance, decreased insulin secretion, increased insulin sensitivity and improved lipid profiles in healthy sedentary humans.

I am not surprised. I’ve seen my lipid profile, my blood pressure, and blood sugar levels. All of them, off-the-charts excellent.

Primal Diet Principles:  

  1. Eat REAL food. No packaged or processed foods. Make your meals from combinations of one-ingredient foods and spices.
  2. Avoid most sugar, including: sucrose, fructose, agave (fructose), artificial sweeteners, and corn syrup. You may have small amounts of raw honey, maple syrup, raw cane sugar, and stevia if needed. 
  3. No grain. Not ‘whole grains’, and especially not refined, processed, white flour. No refined starches. 
  4. Eat plenty of healthy fat–from: grass fed meat, grass fed butter, pastured eggs and free range poultry, wild caught fish, raw dairy, avocado and coconut.  Extra virgin olive oil is ok, although I’m guessing a caveman probably didn’t eat this. 
  5. High quality protein is important. Grass fed, pasture raised, or wild caught–meat, fish and poultry, and eggs. No grain fed, commercially raised meat. 
  6. Eat lots of vegetables–locally grown is best, and fresh, raw or barely cooked. Organic if possible. Some fruit is ok, but our modern fruit is very high in sugar. 
  7. Eat organic. Eat them as close to where they grew as possible and in the most natural state. 
  8. Beware of what you are drinking. While I doubt cavemen drank their ‘cuppa joe’ to get going, drinking one cup of organic coffee or tea won’t ruin the diet. An occasional beer or glass of wine is ok, but a sugary, artificially flavored mixed drink is NOT ok. No fruit juice…these are full of sugar. Drink pure water as much as possible. 
And if you follow this diet, even 90% of the time, you WILL see major health benefits. 
 
Many pro and amateur athletes are gravitating towards this type of diet as evidence comes in that it improves athletic performance and endurance, reduces body fat and helps add lean muscle.
 
So, as of this writing, I am going to follow this diet as closely as possibly during the bicycling racing season this summer, and I will report back to you how it goes.      
 
Looking for more info?
 
There is plenty of information on the internet. One of my favorites is Mark Sisson’s site, Mark’s Daily Apple. This guy knows his stuff. Great articles, lots of entertaining and interesting info, and a lot of awesome recipes to help you get a better idea of how truly good food can be even without grains, sugar, or processed food.
 
And I have to put in a plug for my own website, Simple Smart Nutrition which is based on this type of diet, with tons of great information on various health conditions, from weight loss to maximizing your athletic performance and more.
 
And I have some delicious Paleo-style recipes too.
 
The very best way to check out the Paleo diet is to try it yourself. Even if you just follow principle #1 you will improve your health as you remove all of the junk, fast food, and “frankenfood” in the typical American diet.
 
Healthy and feeling good is normal.
 
Feeling tired, getting sick, gaining weight and all those other health issues are not normal. And, if you decide you just can’t commit to a Paleo diet, try following a few of the principles above and I guarantee you will see and feel so much better!
 
 
Sources:
Mark Sisson, The Primal Blueprint, Mark's Daily Apple, 2011.  Jennifer Pinkowski, Should you Eat Like a Caveman? Time magazine, Jan 2011. Dr. Loren Cordain, the Paleo Diet, 2010-2011.  
 
 
Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist.
In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled "The Fat Burning Kitchen, Your 24 Hour Diet Transformation" that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.
 
Her mission is to help others prevent disease and live their best life ever.
Nutrition made Easy. Simple.Smart.Nutrition.
     

Chia, the New Superfood?

Have you seen Chia seeds in the stores?

No, I’m not talking about those funny little terra cotta animals that you smeared with little seeds until they sprouted green “hair”. Chia pets do get their sprouts from Chia seeds. 

But what do you know about Chia seeds?

Chia seeds are actually an amazing food. Chia seeds are edible and are incredibly high in omega 3 fats—even more so than flaxseeds.

Chia seeds have been around for a very long time—since the ancient Aztec and Mayan days, actually. Chia seeds were a part of the Aztec and Mayan diets and carried into battle as  an important part of their daily rations.

It was thought that only 1 tablespoon of chia seeds would sustain a person for 24 hours.

Even the Mayan and Aztec religious ceremonies had chia seeds in them. Chia seeds have been used for joint pain, skin conditions and other medical problems. Chia is an edible seed that comes from the desert plant Salvia hispanica, a member of the mint family that grows abundantly in southern Mexico.

These tasty seeds are loaded with omega 3 fatty acids and also extremely high in antioxidants—way more than even blueberries!

Becuase of the high amount of antioxidants, Chia seeds have a much longer shelf lifethan flaxseeds and do not get rancid as easily. And while flaxseeds are easier to digest if ground up, Chia seeds do not need to be.

Chia provides fiber and other important nutrients, including calcium, phosphorus, magnesium, manganese, copper, niacin, and zinc.

All that in one tiny seed!

Here is something interesting about Chia seeds–when you add water or liquid to them and let them sit for a few minutes, the seeds form a gel. This reaction also takes place in the stomach, and it slows down their absorption and keeps the blood sugar stable.

Chia is just now being studied in depth, but some studies are already out on this amazing seed–in one study from University of Toronto, researchers fed 21 diabetics either a supplement made from chia or from other grains.  In 3 months, the blood pressure in patients on Chia seeds, dropped significantly, while the other grain group's BP stayed the same.

Chia seeds are about 16 % protein, 31% healthy fats,  and 44% carbohydrates, with tons of fiber.

Most of its fat is the very healthy omega-3 fatty acid, alpha-linolenic acid, or ALA.

But keep in mind, if anyone gives you a Chia pet for Christmas as a gift, the chia seeds that came with it are not edible.

Get your chia seeds from a health food store or order online. About two servings of about 1.5 ounces a day are recommended for the best benefits.

Chia seeds are delicious sprinkled on yogurt, oatmeal, or salads. You can even eat them whole as a snack or mix them up in your favorite muffin or bread mix.

I like them best in my smoothies!

Because of its high nutritional value and its shelf life, chia is being added to a wide range of foods. It's now being added to chicken feed for eggs rich in omega-3s. Chia is also fed to chickens to help their meat contain a higher amount of omega-3s. When chia is fed to cattle, their milk becomes enriched with omega-3s.

Chia can also be added to commercially prepared infant formulas, baby foods, baked goods, nutrition bars, yogurt, and other foods.

Here’s another bonus: insects don't like chia, so it is easier to find organically grown varieties.

We will soon be hearing much more about chia and its health benefits soon!


Till next time,

Stay healthy, lean and energetic!

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled "The Fat Burning Kitchen, Your 24 Hour Diet Transformation" that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.   

Her mission is to help others prevent disease and live their best life ever.    

Nutrition made Easy. Simple.Smart.Nutrition.

Heal and Prevent Sports Injuries

Jim rugby

Injuries, both minor and major, are one of the hardest and most frustrating thing an athlete has to deal with.

Injuries usually seem like they occur  just as you are beginning to ramp up your training for big events. And now that the weather is warming up, amateur and professional athletes are starting to pick up their training for another competitive season in their favorite sport.

Injuries can often be your body’s way of telling you are pushing it too hard, too quickly, or overtraining, and not getting enough rest and recovery in between demanding workouts.

Is there any way to prevent injuries?

Of course–you probably already know some of the things you can include in your training to prevent injury, like rest days, warming up slowly, easing into your training, and stretching.

But, did you know, your diet will also make a HUGE difference in whether you get injured and how quickly you recover?

Think of it this way: your body is a machine. Just as you work out hard to become stronger, feeding and fueling your body well will help to strengthen and maintain the muscles, tendons, ligaments, and bone in the best and strongest condition possible.

In contrast, a diet high in refined sugars, starches, and poor quality protein will result in weaker muscles, increased inflammation and a higher likelihood of injury.

So, what’s the best diet for a serious athlete or weekend warrior?

First of all, high quality protein is absolutely essential. Good protein sources are VITAL to grow and repair muscle, strengthen bones and tendons, and allow for proper function of cells.

Most training protocols tell you to eat protein right after exercise in order to help rebuild muscles; however, the best time of all may be shortly before a workout as well. It’s been found, that to limit the loss of muscle fiber associated with overuse injuries, eating protein shortly before exercising, and then immediately afterwards is best.

An active teen or adult needs to have at least 1.0 to 1.5 grams per kilogram of body weight a day.

To figure this out, one pound of body weight is roughly equivalent to about .45 kilograms. So dividing your weight in half will give you a rough estimate of your weight in kilograms.

For example, an 150 lb male would weight about 70 kilograms and will need 70-100 GRAMS of protein a day, which comes out to about 30 grams per meal, or a decent sized serving of meat, chicken, fish or eggs at every meal.

The very best, most usable protein is grass fed meat, with 5 times the muscle-building Conjugated Linoleic Acid as regular grain fed meat, healthy omega 3 fats, and important muscle-building minerals–zinc and iron.

Other great sources of protein are wild caught fatty fish, free-range poultry, and organic eggs. All of these are higher in the healthy omega 3 fats, and lower in omega 6 (inflammatory) fats, as well as being free of pesticides, antibiotics and hormones.

Many athletes rely heavily on protein bars, shakes and powders, which is a big mistake.

The protein in these processed foods is very poor. This protein usually comes from heat-processed whey or soy protein isolate. Both of these protein sources are denatured, weak versions of protein and virtually unusable by the body.

Whey protein can be an excellent protein source, but it must be cool-processed (which keeps the protein intact) and should be from grass fed dairy cows as well, for the maximum amount of CLA and healthy fats.

Healthy fats are absolutely necessary.

Fats also help to lubricate the body, muscles, tendons, ligaments, organs and skin, and increase feelings of vitality and energy.

Athletes who switch to a higher fat diet see the results with more energy, less injuries and better recovery times. Be sure to include these fats:

•    Omega 3 fats–Provide plenty of fuel for energy, and anti-inflammatory properties to heal and protect the damage that hard training wreaks on the body. Omega 3 fats are found primarily in wild caught fatty fish, grass fed meat, organic eggs and grass fed butter. Walnuts, pumpkin seeds, chia seeds, and flax seeds also contain healthy doses of omega 3 fats.

•    Conjugated Linoleic Acid–Helps to provide the fuel the body needs to power through a demanding practice. CLA builds muscle, burns fat, raises the metabolism, and helps prevent cancer, heart disease and high cholesterol.

•    Saturated fats and cholesterol--The good saturated fats (like the kind that come from grass fed meat, organic egg yolks, and butter) actually help to strengthen and repair muscle fibers, strengthen the immune system, aid in the proper functioning of the heart, lungs and brain, and boost metabolism. So don’t shy away from these important fats. However, you do want to avoid the grain fed versions of this fat as it is high in inflammatory omega 6 fats.

•    Monosaturated fats like coconut, nuts and olive oil are extremely effective at reducing inflammation and increasing energy, so be sure to include these healthy fats as well. Coconut oil is quickly and easily metabolized for energy as well as being an excellent healing agent, so be sure to include this in your diet.

Antioxidants are extremely important to athletes as well. Intense exercise creates tons of free radicals which can lead to damage and breakdown of tissue–including muscle–within the body.

Be sure to include LOTS of brightly colored fresh, organic vegetables and fruit to supply the body with the necessary antioxidants. The brighter and more colorful, the more antioxidants! Raw organic veggies and fruit contain the highest amounts of vitamins, minerals, and phytochemicals; they also contain massive amounts of enzymes because they are raw.

Enzymes are proven healers of damaged tissue.

To prevent and heal injuries try to eat at least 50% or more of these raw.

Vitamin C is one of the most powerful antioxidants and is also very important for the repair of the collagen, connective tissue, and cartilage; it is helpful add extra to your diet when injured.

Aim for five or more sources of foods that are high in vitamin C such as red peppers, papaya, cantaloupe, kale, oranges and broccoli.

And don’t forget about Vitamin A for its rebuilding properties.

Higher amounts of vitamin A also aid in repairing micro-tears that occur after a hard workout, so it is a valuable addition for any runner, cyclist or weight lifter. Best food sources of vitamin A are: grass-fed dairy products such as raw cheese, grass-fed butter, and grass-fed (commercially raised beef liver contains lots of toxins) liver; bright orange or red vegetables such as carrots, sweet potatoes, mangoes, papaya, winter squash, red peppers, apricots and spinach.

Digestive enzymes also aid in the recovery process.

Look for ones that contain plenty of bromelain and protease, and take with meals. Bromelain is an enzyme found in pineapple, and is effective as an anti-inflammatory. Protease is an enzyme that digests  proteins and will travel to the injured sites to dissolve the byproducts of the injury. Other enzymes have similar healing effects.

One of the most important building and repairing nutrients for injuries is zinc.

Zinc works alongside protein and other nutrients in the body synergistically. Zinc is also an immune enhancer which is powerful in the whole healing process. To ensure you are getting enough, include grass-fed beef, liver, oysters and other shellfish, seeds, nuts, chicken and egg yolks in your diet.

So now you know what foods to be sure to include in  your diet, but there are definitely some foods that must be avoided as well.

These foods not only fatigue the body, run down the immune system, and interfere with the processing of important nutrients, but they also contribute to inflammation in the body.

A tough and demanding training plan adds enough inflammation, so why add to that burden?

Inflammatory foods include the obvious junk foods–cookies, candy, excess alcohol, processed foods, and artificial foods with chemicals and preservatives.

Sneaky food additives (even in so-called health foods)  such as transfats, omega 6 oils such as corn oil, sunflower oil, safflower oil, grains of all kinds including wheat, rice, oats, corn, and soy ( a legume) and sugars are also highly inflammatory as well.

Many athletes are switching to a gluten free training diet, even if they do not have gluten issues.

Gluten is a protein in wheat, rye and barley. It has been found that gluten is an inflammatory agent in many people (even those who seemingly do not have issues with gluten sensitivity) to some degree.

Athletes who have adopted a gluten free training diet report that they feel more energetic, less sluggish, lose a little weight, sleep better, have better digestion and generally feel better overall.

Sugar in all forms is highly inflammatory and actually stimulates an inflammatory response, so avoid it at all costs.

Pasteurized, processed dairy foods,  (as opposed to raw dairy) also tend to add to inflammation.

Dairy contains a lot of histamines, which will add to the inflammation already present in the body.

And last of all, be sure to be getting enough water.

Water helps to carry away toxins and keep your metabolism and healing processes working efficiently. There is no excuse not to stay well hydrated as the benefits are really endless.

You will feel better, have better energy and heal quicker!

Eat well, work hard and you will most definitely reap the benefits of a stronger, faster body!

 

Till next time, stay healthy, lean and active!

 

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

               Her mission is to help others prevent disease and live their best life ever.    

       Nutrition made Easy. Simple.Smart.Nutrition.


 

 

References:

Michelle Schoffro Cook, DNM, DAc, CNC, CITP, The 12 Step Program to Healing Sport Injuries http://hubpages.com/profile/Shannon+Clark Horwitz,

Dr. Steven, Omega 3 Fatty Acids and Inflammation, Prevent Sports Injuries, Jan 21, 2011. http://preventsportsinjuries.blogspot.com    

 

Three Interesting Ways Cherries Improve Your Workouts

 

 I love cherries in smoothies, in pies (yes once in a great while, a little pie won’t kill you), or just out of a bowl for an awesome healthy snack.

They are full of healthy antioxidants and are an excellent fat burning food.

But did you know that cherries can actually help your workout?

Cherries, especially tart cherries, have actually been proven to get rid of the aches and muscle soreness that come from an intense workout. And, cherries are also extremely effective for arthritis pain, gout, hemorrhoids, allergies, and helping you sleep better.

These little red powerhouses contain phytochemicals called “anthocyanins” that give them their deep red color. Scientists at Johns Hopkins University found that the powerful antioxidants called anthocyanins in tart cherries were as effective at decreasing inflammation as anti-inflammatory drugs such as ibuprofen, aspirin and Tylenol.

And inflammation is what makes your muscles ache after working out.

Cherries also help you sleep more soundly because they are one of the only foods that contain a natural substance called ‘melatonin’. Melatonin is a hormone in the body that regulates sleep cycles.

Tart cherries contain high levels of melatonin.

Just two tablespoons of concentrated tart cherry juice has been found to promote good quality, deep sleep necessary for healing and repair of the body.

Did you know a good night’s sleep is proven to help you burn fat better too?  And melatonin contains powerful antioxidants that helps reverse aging as well.

Cherries also help you burn fat, since they are full of antioxidants and high in fiber, as well as chock full of vitamins and minerals. Because they are a filling and satisfying snack they will fill you up and reduce cravings.

So there you have it—three GOOD reasons to make cherries a part of your everyday diet.

While sweet cherries are effective, tart cherries contain even more of the powerful antioxidants that burn fat, help with muscle aches and soreness and help you sleep more soundly. Enjoy cherries in your next smoothie, on top of your breakfast oatmeal, or just plain for a sweet, satisfying snack! One of my favorite snacks is frozen organic cherries mixed with raw almonds, and sprinkled with a little bit of cinnamon. 

Give it a try!

Till next time,

Stay healthy, lean and energetic!

See more great healthy, fat burning foods in The Fat Burning Kitchen. And look for the Fat Burning Kitchen Superfood Recipes coming in July!

[note this link takes you to my co-author's page where you can order the book–plus free bonus videos.]

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist.

In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled "The Fat Burning Kitchen, Your 24 Hour Diet Transformation" that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.
 
Her mission is to help others prevent disease and live their best life ever.
Nutrition made Easy. Simple.Smart.Nutrition.

Amazing Energizing, Fat Burning Secrets of Coconut Oil

 

Coconuts once were considered bad for you.

It was thought that the saturated fat in coconut lead to high cholesterol, clogged arteries, heart disease, and weight gain.

Now, coconuts have taken center stage for their nutrition value.

So the question is: Are coconuts good for you or bad for you?

Coconut is now sold in stores as coconut oil, the coconut meat itself, coconut milk and coconut water.

While all parts of the coconut contain great health benefits it's the oil that makes it a real superfood!

Coconut oil, once avoided like the plague, is now known to be very beneficial to the body. Yes, hydrogenated coconut oil is bad–as are all hydrogenated fats.

But organic, unprocessed, virgin coconut oil is a whole different story. Coconut oil has been found to have some truly unique benefits for your body and is now considered a very healthy food.

Coconut oil has been described as "the healthiest oil on earth."

What makes coconut oil so good and so unique?

Ok, so fats come in different sizes. Well actually, fat molecules come in different sizes. Fats are made up of either Long Chain Fatty Acids (LCFA), Medium Chain Fatty Acids (MCFA), or Short Chain Fatty Acids (SCFA).

The majority of fats and oils in our diets, whether they are saturated, unsaturated, or come from animals or plants, are composed of long-chain fatty acids (LCFA).

Some 98 to 100% of all the fatty acids you consume are LCFA.

The size of the fatty acid is extremely important.

Why? Because our bodies respond to and metabolize each fatty acid differently depending on its size. Coconut oil is composed predominately of medium-chain fatty acids (MCFA)— also known as medium-chain triglycerides (MCT). Coconut oil contains the most concentrated natural source of MCFA available in our diet.

Because our bodies process MCFA’s differently, the effects of coconut oil are distinctly different from those of other oils.

Coconut oil is actually used to help treat health issues including weight loss, skin conditions, allergies, inflammation, Alzheimer’s and dementia, and strengthening the immune system.

Scientific studies have shown that coconut oil also has anti-microbial, anti-fungal, and anti-viral properties and is effective against candida, measles, giardia, listeria, (common food-poisoning pathogens), staph, and heliobacter pylori (bacteria responsible for stomach ulcers) and is even being used to help HIV/AIDS patients.

And forget all the stuff that was once said about coconut oil and cholesterol and heart attacks!

Virgin coconut oil actually has a beneficial effect in lowering total cholesterol, triglycerides, phospholipids and low-density lipoproteins (LDL-the bad cholesterol) and so is good for the blood vessels and the heart.

And, how about this: Substituting coconut oil for other vegetable oils in your diet will help you burn fat better, lose weight and have more energy.

How is this possible? Compared to carbohydrates, medium-chain triglycerides are a better and more efficient source of quick energy. Most oils, are broken down into fatty acids that circulate through your body after you eat them, and hungry fat cells in our bodies readily store these as fat.

When you eat MCFA’s, they go straight to the liver to get immediately metabolized and processed as energy.

Wouldn’t it be nice to be able to take a pill that would shift our metabolic rate into a higher gear? Well guess what? Coconut oil does that.

Eating foods containing medium chain fatty acids is like putting high-octane fuel into your car.  Because MCFA’s go directly to the liver and converted into energy, the body gets a boost of energy. And because MCFA’s are easily absorbed by the energy-producing parts of the cells, metabolism increases. 

This burst of energy has an energizing effect on the entire body.

The fact that MCFAs digest immediately to produce energy and stimulate metabolism has led athletes to use them as a means to enhance exercise performance. 

There are several studies showing this to be true:

In one study, investigators tested the physical endurance of mice who were given MCFA’s in their daily diet against those that weren't. The study extended over a six-week period.  The mice were subjected to a swimming endurance test every other day.  They were placed in a pool of water with a constant current flow like that found in a river.  The total swimming time until exhaustion was measured. 

While at first there was little difference between the groups of mice, those fed MCFA’s quickly began to out-perform the others and continued to improve throughout the testing period.

In another study, the thermogenic (fat-burning) effect of a high-calorie diet containing 40% fat as MCFA was compared to a diet containing 40% fat as LCFA (long chain fatty acids).

The thermogenic effect of the MCFA was almost twice as high as the LCFA: 120 calories versus 66 calories.

The researchers concluded that the excess energy provided by fats in the form of MCFA does not get stored as fat, but rather would be burned. MCFA’s are popular among body builders because they help reduce carbohydrate intake, and increase energy.

MCFA’s also have muscle-sparing effects. As a result, they help build muscles while reducing fats, and this means better fat-burning metabolism for you.

Since these super fats increase metabolism, and boost energy, virgin coconut oil gets ranked at the top of the list as a fat-burning food.

Researchers are now looking into the exciting possibility of using coconut oil as a treatment not only for Alzheimer’s disease but also for Parkinson’s disease, Huntington’s disease, multiple sclerosis and amyotrophic lateral sclerosis (ALS or Lou Gehrig’s disease), drug resistant epilepsy, brittle type I diabetes, and diabetes type II (insulin resistance).

The most important change you can make in your diet is to replace all the refined vegetable oils (soybean oil, corn oil, safflower oil, sunflower oil, etc.), margarine, shortening, or hydrogenated oils you may be currently using in your food preparation with coconut oil.

Coconut oil remains stable at higher heats for cooking and tastes great in most dishes. Try some in your next stir-fry! It also tastes great raw, straight from the jar.

I put coconut oil (its pretty thick at room temperature or below) on toast, in smoothies, or use in homemade mayo or salad dressing recipes.

One of my favorite healthy oil mixes is to use a combination of Udo’s Choice, grass fed butter and coconut oil when cooking. There are hundreds of ways to eat coconut oil, just give it a try!

 

 

 

 

Sources: Dr. Mary Enig, PhD, F.A.C.N., “Coconut: In support of good health in the 21st Century, http://www.coconutoil.com/coconut_oil_21st_century.htm, 2004-2007 Coconut Research Center, http://www.coconutresearchcenter.org/, 2004 Ivy, John, and Robert Portman, “The Performance Zone: Your Nutrition Action Plan for Greater Endurance and Sports Performance” (Teen Health Series), North Bergen, NJ: Basic Health Publications, Inc., 2004. Ryan, Monique, “Sports Nutrition for Endurance Athletes”, Boulder, CO: Velo Press, 2002. Dr. Joseph Mercola, “Here's the Smarter Oil Alternative I Recommend to Replace Those Other Oils in Your Kitchen", Mercola.com, 2010.

The Super Powerful Spice, Turmeric

Do you like Curry?

The rich yellow color of curry comes from a super-spice called Turmeric. Turmeric has been around forever and used in India and other countries for thousands of years as a yellow dye, for delicious spicy curry dishes, and traditional Indian Ayurvedic medicine.

But did you you know that turmeric has some of the world’s most powerful fat-burning and healing qualities of any food or spice?

It is not only a potent antioxidant, anti-inflammatory, and anti-bacterial substance but it also has other very powerful properties as well.

What is turmeric? Well, turmeric grows on a type of shrub in India and other parts of Asia. The roots are used for the turmeric and ground up to make the bright yellow powder.

The active ingredient in turmeric is something called curcumin and bright yellow part of the turmeric. This spice has medicinal properties as well as adding its pungent color and taste to many delicious dishes.

Traditional Indian medicine has used this spice as an internal cleanser, as an digestive aid, and in treatments for fevers, infections, liver and gall bladder problems as well as arthritis.

It also has fat burning properties, and has been scientifically proven to be effective for heart disease, and Alzheimer’s. In fact, Indians and Asians who eat lots of this spice in their diet are known to have some of the lowest rates of Alzheimer’s and dementia in the world.

The large amounts of powerful antioxidants fight free radicals which contribute to premature aging, disease and cancer.

Turmeric helps to stimulate the flow of bile in the gall bladder and helps to emulsify fats and so is very effective as both a digestive aid and fat-burning compound.

Studies also show it works very well to reduce the inflammation from Irritable Bowel Syndrome, Ulcerative Colitis, and Crohn’s disease as well.

Turmeric also contains strong anti-platelet substances which help prevent the blood from clotting too easily, and so is very helpful to prevent against heart attacks and strokes.

In addition, homocysteine, a chemical component which signals inflammation in the body, and is one of the primary predictors of heart attacks, is significantly lowered in the presence of curcumin. The curcumin in turmeric also lowers and reduces the oxidation of plaque on the artery walls, making it a double edged sword against heart disease and ischemic strokes.

Turmeric is also often used as a treatment for all types of osteoarthritis, rheumatoid arthritis, and for joint pain, due to anti-inflammatory properties.

Turmeric also prevents and fights cancer as well. This super spice can actually prevent cancer tumors from growing, and in those who already have cancer, turmeric will slow down the growth and spread of cancer.

In a research study done with mice injected with cancer cells, the curcumin in turmeric was proven to be more than twice as effective as the cancer drug paclitaxel (Taxol). And with far less negative side effects!

When combined with the antioxidant quercetin (found in red onions, apples and cherries) the curcumin in turmeric is also highly effective against pre-cancerous polyps in the colon. These polyps were actually reduced by 50-60%.

One of the most exciting new studies has shown turmeric’s value against Alzheimer’s. Studies of the Indian population who have a high intake of turmeric in their curry dishes show a very low incidence of Alzheimer’s and dementia in the elderly.

This is thought to be due to the fact that Alzheimer’s victims have a buildup of a certain type of plaque in the brain and turmeric is highly effective at breaking down this plaque and protecting brain health.

How to eat more Turmeric:

Yes, turmeric does exist in the prepared ‘curry’ spice, but the best way to get the highest concentrations of curcumin is to use the spice turmeric instead of curry. Curry is a combination of several spices in varying amounts, and it is hard to tell how much turmeric is in the curry powder you buy.

Turmeric is very deep yellow and can stain skin and clothing so be careful when using it. Although this spice tastes great in curries, it is much more versatile than that. Turmeric is often the yellow color in regular mustard, so if you are not a fan of curry, you can get this awesome spice by eating lots of mustard too.

It is delicious on sautéed apples, or steamed or baked cauliflower, green beans and onions, or any of your favorite veggies.

For a great, low-calorie dip, try mixing turmeric and dried onion with a little omega 3-rich mayonnaise, salt and pepper. Try it with raw veggies like cauliflower or broccoli, celery, sweet pepper, jicama or radishes.

Turmeric is also a great spice to add to dishes that feature lentils. Give salad dressings an appetizing orange-yellow hue and a little extra flavor by throwing some turmeric powder to them.

Once you start using turmeric on a regular basis, it’s fun to find new ways to use it in recipes. My favorite way to use it is to add a pinch of it to egg salad or adding to scrambled eggs or veggie omelets.

It adds a great flavor, and gives the eggs a yummy rich yellow hue.

Turmeric can also be purchased in capsules from a health food store, or you can make your own if you want to buy gelatin capsules and fill your own. The freshest, most powerful turmeric is available in bulk in natural food stores and is usuually less expensive and most potent.

If you are pregnant or nursing, check with your physician before using it; it can be a uterine stimulant. And if you have a tendency to get gallstones or bile obstructions; or have congestive heart failure, best to avoid. Because turmeric is so powerful, check with your doctor if you are taking any prescription drugs as it may interfere with the medication or the treatment.

Beets and Athletic Performance

What would you think about a natural food that has been scientifically PROVEN to help you work out harder and longer?

red beets

 

What would you think about a natural food that has been scientifically PROVEN to help you work out harder and longer? Remember when your mom used to say, “Eat your beets!” Well, there’s even more reason to now. Although this food has been around for a long time, this news is a very recent discovery with amazing results–especially if you are an athlete.

Although many people turn up their noses at beets, the fact that beets have some awesome benefits may make you take another look at them–especially if you are an athlete or are interested in getting (or staying) into shape.

Beet juice (or ‘beetroot’ as they say in the UK) can increase endurance in the muscles and help you exercise 20% longer. While 20% may not seem like a lot, it certainly can mean the difference between you winning a race or finishing in the middle of the pack!

What’s in beet juice? It is thought that the nitrates in beets are very effective in enhancing the oxygen utilization and physical endurance in the muscles (more so than just training harder will do) and it also lowers blood pressure. Natural nitrates have the effect of dilating blood vessels and allowing better blood flow to muscles that need them.

Two studies done at Exeter University on men have opened the doors to looking for foods that help the muscles in the body utilize oxygen better and stay stronger, longer. In this particular study, it was found that cyclists who drank beet juice before cycling had a 20% increase in muscle endurance than those who drank a placebo of blackcurrant juice instead. In other words, the cyclists were able to pedal a significant amount of time longer on the beet juice without tiring.

How does this happen? Scientists theorize that the naturally occurring nitrate content in the beet juice turns to nitric oxide in the body, and expands the blood vessels and reduces the amount of oxygen that the muscles need for exercise, so the muscles don’t tire as easily.

Besides athletes and those who are work out regularly, beet juice may be just as beneficial to those with cardiovascular, respiratory or metabolic diseases as well.

And the action of nitrates on blood vessels is also similar to a very popular prescription medication for erectile dysfunction.

Still not convinced to eat beets or start drinking beet juice?

Well, these humble little red root vegetables are also a packed full of vitamins, minerals, antioxidants and fiber, making beets a fat burning superfood.
Consider some of these reasons to add beets or beet juice to your daily diet:

Potassium–Potassium is a vital mineral that helps regulate fluids in the body. And potassium intake is extra important if you exercise. Physically active men and women require about 2,500 to 4,000 milligrams of potassium a day. If you train in a warmer climate, where you may sweat more, potassium needs are higher. A cup of beets contains over 500 milligrams of potassium, which is a good start to maintaining that balance.

Anti-inflammatory–Sports, overtraining, and working out regularly is a lot of wear and tear on your body–which can lead to chronic inflammation. Muscles and joints that are overtrained can develop inflammation and will lead to injuries, tendonitis, joint issues and even arthritis. Beets contain a substance called betaine, which helps reduce inflammation. Reducing inflammation has advantages to others besides athletes because it can decrease the risk of heart disease, Alzheimer’s disease, type-2 diabetes, and more.

Heart Health–The dietary nitrates in beets help muscles pump longer and harder—and that also includes the heart muscle. Beets have been proven to lower blood pressure and helps to make your heart stronger and healthier too.

Iron–Beet greens are edible too and are even higher in iron than spinach greens. Iron helps to transport oxygen in the blood and gets it to the muscles where it is needed, your energy levels stay higher.

It’s time to give beets a second chance. Try this recipe and you will be amazed at how tasty beets really are–

  • Purchase fresh beets and wash them well.
  • Peel off the tough outer skin with a potato peeler or paring knife.
  • Remove the green tops and slice beets in fairly thin slices.
  • Add beets to sauce pan with about a fourth to a half cup of water and a couple Tbsp. of grass fed butter.
  • Simmer with a lid on low to medium heat until fork-tender, about 10 minutes.
  • Drain any excess water and add a squeeze of fresh lemon, sea salt, pepper and more butter if you would like. Enjoy!
  • If you want to juice your own fresh beet juice, try it with some other additions: a couple stalks of celery, a half an apple, and some carrots to your juicer. You can also purchase beet juice at many health food stores.

Beets and beet juice are an excellent addition to anyone’s diet–whether you are a serious athlete or just a weekend warrior–or want to improve your ability in the bedroom.

Beets contain a powerful punch of vitamins and nutrients and provide the biggest bang for your buck!

Note: It’s not a great idea to drink large amounts of fresh beet juice all by itself. A few people can have negative reactions to beet juice, such as hives, rashes, and even paralysis of the vocal cords. Beet juice is best in smaller amounts and mixed with other vegetable juices. Beets and beet greens are also high in a substance called oxalic acid and should be avoided by those who tend to get kidney stones, gout, or rheumatoid arthritis.

This recipe started out as a joke, but if you are going to have an alcoholic cocktail, this one is actually VERY good and not as bad for you as those sugary concoctions full of preservatives and artificial flavoring. You will be surprised at how good this tastes, but go easy, it’s still a potent drink–and it most likely will NOT improve your athletic performance with the addition of vodka–so probably not a great pre-race drink! 😉

The Beet Martini

Ingredients:

  • 1 bottle  Chopin or other Potato Vodka
  • 3 Fresh Organic Beets
  • 2-4 cups Blood Orange or Fresh Orange Juice (I just bought fresh squeezed OJ from WF)
  • 4 Meyer Lemons, juiced
  • 2 Fresh Limes, juiced
  • Simple Syrup to taste
  • 6-8 ea. Fresh Basil Leaves
  • Lemon Twist, garnish

Directions:

  • Cut tops off beets and wash. Place in boiling water for about ten minutes. Remove from pan, rinse under cold water and scrape off tough outer skin. Slice and add to vodka in a glass pitcher or jar. Infuse for three days.
  • When ready to mix drinks, remove beets with a strainer spoon and discard. In a glass pitcher, add the vodka and chill. Meanwhile squeeze 3 Meyer lemons and three limes into a glass container. Add the orange juice. Crush the basil leaves in a small amount of simple syrup with a wooden spoon. Add to juice mixture and sweeten with simple syrup to taste. Leave it slightly tart.
  • To mix drinks, add ice to a cocktail strainer, juice and two shots of vodka. Shake and strain off ice. Garnish with a lemon peel.
  • Note: Measurements are approximate, so it may need a little tweaking to ‘taste’. Enjoy in moderation! Cheers!

Till next time,

Stay healthy and lean and FAST!

cat e1335982521218 Inflammation Silent and Sneaky Partner of Aging and Disease

 

10920911_933025466708952_6899937273509840540_nCatherine (Cat) Ebeling RN BSN, (studying MSN/PH) is an international health, wellness and longevity expert. In addition to her advanced degree in nursing, she has spent the last 30 years studying sustainable diets, health and nutrition all over the world. She also has 4 books including the worldwide best-seller,  “The Fat Burning Kitchen,” “The Top 101 Foods That Fight Aging”, and “The Superfoods Diabetes Reversal Diet”,  and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help create a healthier planet and healthier people. Cat’s Global Green Kitchen

Nutrition made Easy. Simple.Smart.Nutrition.

 

The Fat Burning Kitchen will get you started on the path to a healthy diet, weight loss and vibrant health.You will notice a difference in the first 24 hours! Learn about the so-called ‘health’ foods you may be eating that are actually ruining your health, and causing you to gain weight. And find out the best, fat-burning super-powered nutritious foods to eat to lose fat, gain boundless energy, and feel better than you ever have!

 

 

Source:
Stephen J Baily, Andrew M Jones, et al. “Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans”, Journal of Applied Physiology, Aug.6, 2009
.

Fuel for Top Athletic Performance

As a competitive cyclist, I am around athletes all the time.

It’s amazing to me what some of them eat, drink and fuel their bodies with before, during and after races.

The myth of ‘carb loading’ is still there, as well as attempting to fuel with sugary, chemical-laden substances before and during and after races.

Does it work? Well no, not really.

What do you eat to fuel your body properly for athletic performance?

It’s probably not what you think. Athletes and weekend warriors alike seem to always be looking for the latest powders, drink mixes, energy bars, supplements, gels, etc. to give themselves the ‘edge’ in competition.

We spend millions of dollars on ‘energy’ drinks and ‘energy’ bars each year.

While food manufacturers would like you to believe there are all kinds of performance-related nutrients in these things, it all really boils down to two ingredients: sugar and caffeine.

The rest of it is chemicals, chemically processed, and virtually useless ingredients as well as empty calories. Fueling your body with sugar and caffeine eventually leads to a decline in energy, not an increase. Sugar starts with a quick high, but it is followed by plummeting energy levels.

So, over the long run, any type of sugar used as a fuel will deplete you of energy.

In fact, any kinesiologist or chiropractor will show you how sugar dramatically reduces strength.

So where should an athlete get energy to fuel the fires to compete?

For any event lasting longer than a half hour, energy is going to have to come from a better source. Eating simple carbs like sugar, honey, corn syrup—even processed white flour as in pasta, bread, cookies, doughnuts, etc. before an event will cause a spike in blood sugar followed by a fall and loss of energy.

Simple carbs and even excessive complex carbs cause sluggishness and will hamper athletic performance in the long run.

Although many athletes still follow the ‘carb-loading’ principle, burning any type of sugar (carbs turn to sugar in the body) is not what the body needs over the long haul of an event.

Controlling the blood sugar and insulin is actually key to athletic performance.

When insulin levels are under control, the body will be more likely to burn fat for energy.

This is called ‘thermogenesis’ and any elite athlete has a body that is highly capable of this.

Why do we want to burn fat for energy? The body turns to burning fat for energy after only a short period of time in any physically demanding activity. Fat not only works for a long-term fuel for the body, it supplies a ready amount of ATP, which is the energy powerhouse for muscles.

ATP is the primary energy and strength-producing fuel within the body for muscles.

The more ATP available, the more energy your muscles have and the better you perform. Carbohydrates as an energy source only supply your muscles with 38 molecules of ATP per molecule. The difference when utilizing fat as an energy source is that a single fat molecule will produce 129 molecules of ATP!

That’s a HUGE difference!

That’s the difference between sustained energy in an athletic event and ‘bonking’. If your body has a habit of only using simple carbohydrates for energy, you will bonk after a short time.

So the difference between fueling with fat or carbohydrates comes down to the difference between a high level of athletic performance, or just being one of the pack.

Obviously the smart thing to do then, is to fuel your body with good healthy fats and protein prior to an athletic event.

How do you do this exactly? On a day-to-day basis, make sure you are supplying your body with adequate amounts of healthy protein, good fats, and complex carbohydrates (non-grain sources are the best).

Healthy fats for athletic performance are omega 3 fats with EPA and DHA in them, such as those found in grass fed meats, wild caught fish, and free-range eggs; saturated fats such as the kind you find in grass fed butter and grass fed meats; monosaturated fats such as coconut oil (full of medium chain triglycerides that provide many of the crucial metabolic constituents needed to burn fat effectively and boost energy) olive oil, avocados, and nuts.

Get protein from a high quality source to be sure you are getting the right amount of omega 3 fats, as well as the proper protein. Grass fed meat provides the best, most usable protein the body can use, along with other essential nutrients such as iron, zinc, CLA (a muscle building and fat burning nutrient), and a host of other vitamins and minerals necessary for muscles and energy.

Prior to popular beliefs, carbohydrate sources for athletes do not need to come from grain or starchy products.

In fact, in a recent experiment with a world-famous professional cycling team, wheat was removed from the training table, and healthier carbohydrate sources were substituted. The athletes found their performance, sleep and digestion improved drastically—even though the cyclists were not gluten or wheat-intolerant.

The best carbohydrate sources come from organic fresh, colorful, and antioxidant-rich vegetables and organic fruits.

So what’s the best combination of these foods for supreme athletic performance?

Well, follow these simple rules and you will find your energy levels and performance soar.

  • Two or three hours before an athletic event eat a combination of healthy fats combined with a small amount of easy-to-digest protein and carbohydrates.  Try organic free-range eggs, beef jerky, or wild caught fish; along with potatoes (white or sweet), brown rice or quinoa, and healthy fats such as grass fed butter, avocados, olive oil, coconut oil or fats from nuts.
  • Just prior to your athletic event, eat fruit such as apples, pears, oranges, berries or bananas. These complex carbohydrates are easy to digest and will give you plenty of quick energy without the bonk later.
  • During the event and also immediately afterward, avoid sports drinks and energy bars containing corn syrup, sugar, chemicals and preservatives. Refuel instead with healthier energy bars and drinks with natural lower-glycemic sweeteners like honey, maple, cane, brown rice syrup or stevia, and all-natural ingredients. Try one of USWM Good On Ya’ energy bars for superior energy and stamina.
  • Afterwards, muscles are nitrogen-poor and broken down. You need to replace the amino acids and lost nutrients with high quality animal proteins like grass fed meat, wild caught fish, free-range organic chicken and free-range eggs; as well as replenishing complex carbohydrates with organic vegetables, brown rice, or potatoes.

Try utilizing these energy rules for your athletic endeavors and you will see your performance, stamina and energy soar! Sources: Dr. Ben Lerner, “Energy Rules for Athletes” posted by Dr. Mercola, September 2005, Mercola.com. Shane Ellison, “Fat for Energy and Raw Athletic Power”, The People’s Chemist.com, 2006