Sitting Kills, Moving Heals

From: http://articles.mercola.com/sites/articles/archive/2013/06/23/vernikos-sitting-kills.aspx?e_cid=20130623_SNL_Art_1&utm_source=snl&utm_medium=email&utm_content=art1&utm_campaign=20130623

Muscle Cramping Prevention

From: http://www.runnersworld.com/nutrition-runners/keep-cramping

Summary:
1. Increase your salt sodium intake.
2. Get your potassium from bananas or avocados.
3. Drink enough water.
4. No need for calcium foods since your body has enough supplies.

Keep from Cramping

Diet-based ideas for conquering muscle cramps

By

Jackie Dikos, R.D.

Published

September 11, 2009

The run starts no different than the others. The groove of one leg in front of the other feels so good. Without warning you’re stopped dead in your tracks. Reacting with a grit of the teeth and reach for your calf, no relief can be found from the mind blowing intensity of such a pain. The tension that overwhelmed the whole body slowly starts to fade. A final deep breath and it’s over.

Although the violent strike of the muscle cramp has subsided, a bruised sore feeling has now taken its place. You try to resume with a light jog. Oh, but what a tenderness remains. This one wasn’t as bad as the one a few weeks ago; you’ll be able to finish this run. Why does this keep happening?

There are many contributing factors to muscle cramping. This makes it difficult to say there is one clear cut answer for a runner seeking relief from the debilitating pain. A change in training, massage, or light stretching may prove to be quite beneficial. In ruling out all potential causes, a look at dietary considerations can support modifications in the training routine and help you get back to full stride. 

Hydration
Hydration, or a lack of, is one of the most common causes of muscle cramping. This may become more pronounced in those who train in the heat or consume little fluid during longer sessions. However, this can also apply for those who find it a challenge to drink enough fluids throughout the day. It’s easy to get side tracked, neglecting fluid with or between meals. Drink adequate fluids such that light colored urine is produced. This is an indicator you’re on the right track with your daily fluid requirements. As for those longer training sessions, be aware of major weight changes and sweat rate to better evaluate your fluid needs.

Eat Those Bananas
Potassium is present in many foods including the well-known source of a banana. The concern here is the contribution of electrolyte imbalances that trigger muscle cramping. Potassium is an electrolyte that when the body craves more it may respond with an uncomfortable muscle spasm. Include more potassium rich foods such as bananas, oranges, potatoes, spinach, tomatoes, and avocado into the diet. You will not only be getting the wonderful nutrients available in such foods, but you can keep your fingers crossed this will reduce your chances of muscle cramping.  

Got Milk
There is no real proven evidence that a lack of calcium is the cause of muscle cramping. It is a fact that calcium plays a big part in muscle contraction. However, the body has quite a pool of calcium it can dip into and readily available from the bones. No matter the rationale, there are continued reports of unwanted muscle contraction relief with heightened calcium efforts in the diet. Who would want the body to have to pull from its bone stores in meeting muscle requirements anyway? That would only lead to inadequate calcium in the bone. It’s a good idea to drink your milk and eat your cheese in protecting the body for two reasons: to avoid muscle cramping and to maximize bone health.

Sodium
This can be conflicting to some. So much of the world preaches to a low sodium tune and for good reason. However, there is a difference for those who lead a lifestyle with high sweat losses. The combination of sodium loss in sweat and consuming a lower sodium diet can throw the body into an electrolyte imbalance leading to those unwanted cramps. Combine such a lifestyle with a long run and only water to drink and sodium levels can dip too low. Generally most diets consist of plenty of sodium, but if you struggle with cramping issues a little extra salt won’t hurt the situation. Also try packing a sports beverage for your next long training session.

Unfortunately there isn’t a specific remedy to managing the cramping blues. Adjustments in the training routine can certainly make a difference. Add a diet with plenty of fluid, your favorite high potassium and calcium rich foods, as well as have a dash of salt every now and then and you just might prevent a cramp in your stride.

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More information about GMOs can be found on the Responsible Technology website: http://responsibletechnology.org/

Bee Pollen: One of the worlds most perfect super foods

Bee pollen: One of the world's most perfect superfoods

One of the most unique substances on the planet, bee pollen, probably doesn't get the recognition it deserves. This superfood possesses all of the nutrients essential to sustain human life, with a breakdown of 55 percent carbohydrates, 35 percent protein, three percent vitamins and minerals, two percent fatty acids and five percent other substances.

A phenomenon uncharted by science 

Pollen is the tiny male seed, required for fertilization, that exists in blossom of flowers. When bees collect nectar from flowers, these tiny yellow, tan, orange, and brown balls of pollen stick to their legs, thus creating bee pollen. Bee pollen is a special substance that can only be produced by nature. Man-made pollen does not possess the same unique properties, even though it is chemically identical, as far as science can determine. When laboratory synthesized pollen is fed to bees, they die even though all of the known nutrients are present. Even with the latest technology, science cannot identify some of the special components that exist in bee pollen. These components are likely the same ones that hold the key to its powers.

Small doses effective against cancer in mice

A study published in the Journal of the National Cancer Institute in October 1948 demonstrated the effects of bee pollen on mice that were specifically bred to develop and die of cancerous tumors. The mice in the control group developed tumors as expected at an average age of 31.3 weeks.
The bee pollen group which was only fed one part bee pollen to 10,000 parts food had a delayed onset of tumors by 10 weeks which was statistically significant. In addition, seven mice from the bee pollen group still showed no signs of tumors at 56-62 weeks, when the tests were terminated. Unfortunately and inexplicably, the very promising line of research was dropped.

Improved physical performance

Bee pollen is used by many bodybuilders and Olympic athletes alike to increase strength, and endurance. The British Sports Council showed gains in strength of as mush as 40 to 50 percent in people consuming bee pollen daily. Renowned German natural scientist, Francis Huber, has claimed that bee pollen is "the greatest 'bodybuilder on earth." One reason bee pollen is such an effective muscle builder is that it contains all 22 amino acids, half of which are free form. It is also effective in decreasing recovery times after workouts.More fascinating facts about bee pollen:

• Bee pollen is effective in combating cancer, diabetes, arthritis, depression and many other diseases
• It is effective in stimulating the metabolism which promotes increased energy and weight loss in those who are overweight

• Research has shown bee pollen to have a powerful antibacterial factor effective even against salmonella
• Bee pollen can normalize cholesterol and triglyceride levels
• It is known for slowing the aging process and can aid in cell regeneration
• It can be applied topically, which can improve with various skin conditions
• Bee pollen is a complete food with far greater amino acid concentrations than beef, milk, eggs or cheese
• It is rich in B vitamins
• Bee pollen contains many powerful antioxidants including lycopene, flavonoids, selenium, betacarotene and vitamins E and C
• It can provide a substantial boost to natural immunity levels
• One small teaspoon of bee pollen added regularly to a health shake or taken with a meal will have enormous health and well-being benefits

Sources for this article include:

http://www.naturalnews.com/030466_bee_pollen_longevity.html

http://www.naturalnews.com/027566_bee_pollen_immune_system.html

http://www.supplementreference.com/bee_pollen.html

http://www.yttsolutions.com.au/yttcms/attachments/nfs/Benefits%20of%20Bee%20Pollen.pdf
http://www.mercola.com/article/diet/bee_pollen.htm

What should you eat and not eat before and after a resistance training workout?

What should you eat and not eat before and after a resistance training workout?

Collecting notes:
1. From: http://fitness.mercola.com/sites/fitness/archive/2013/05/31/post-workout-muscle-soreness.aspx?e_cid=20130531_DNL_art_1&utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20130531 May 31, 2013

Consuming fructose two hours before or after high-intensity interval exercise will decimate your body’s ability to produce human growth hormone (HGH). HGH is central to tissue repair, so if your levels are low, it follows that your muscle soreness will be greater. Carbohydrate loading is not the most beneficial way to gain muscle tone, lose fat, and boost your performance. Proteins, leucine, and other essential amino acids are important for energy and endurance, and timing meals correctly will help assure you’re getting the best results for your efforts.

Appropriate timing of meals, known as intermittent fasting; exercising while in a fasting state can boost muscle growth. The easiest way to accomplish this is to exercise first thing in the morning, and then have a fast-assimilating protein recovery meal 30 minutes after your workout.

Amino acids are extremely important as they form the building blocks for muscle. Leucine is a powerful muscle builder. However, you should avoid amino acid isolates of leucine because, in its free form, it’s been shown to contribute to insulin resistance and may lead to muscle wasting. It’s far better to get leucine from whole foods, and the best source is a high quality whey protein.

Carbohydrate loading is not the most beneficial way to gain muscle tone, lose fat, and boost your performance. 

2. Three Key Factors for Sports Nutrition (29/6/2012)
From: http://fitness.mercola.com/sites/fitness/archive/2012/06/29/whey-protein-for-sports-nutrition.aspx

Fructose, which is found primarily in the form of high fructose corn syrup, is particularly detrimental as it tricks your body into gaining weight by turning off your body's appetite-control system.

This happens because fructose does not appropriately stimulate insulin, which in turn does not suppress ghrelin (the "hunger hormone") and doesn't stimulate leptin (the "satiety hormone"). The end result is that you end up eating more causing uncontrolled accumulation of sugar metabolites in your liver, which then leads to insulin resistance. Fructose also rapidly leads to decreased HDL ("good" cholesterol), increased LDL ("bad" cholesterol), elevated triglycerides, elevated blood sugar, and high blood pressure—i.e. classic metabolic syndrome. And if that's not bad enough, fructose has shown to increase the levels of TNF-α, a pro-inflammatory cytokine known to inhibit fat burning and promote muscle wasting.

Now, in terms of its impact on your fitness, it's important to realize that consuming fructose, including that from processed fruit juices, within two hours of your workout (before or after) will also decimate your natural human growth hormone (HGH) production.

Increasing your HGH level is a major benefit of exercise, provided you're using high-intensity interval training, which is the primary way to boost HGH naturally (you can also use super-slow weight training to accomplish similar results). HGH is also known as "the fitness hormone," and some athletes pay a lot of money for HGH injections. There are significant drawbacks to doing that, and the combination of eliminating fructose and using high-intensity interval training while fasting is definitely the preferred way to optimize your HGH.

Fitness expert Ori Hofmekler, author of Maximum Muscle Minimum Fat, and Unlock Your Muscle Gene, was responsible for first enlightening me to the curious paradox of boosting muscle building by exercising while fasted (meaning on an empty stomach). As it turns out, amino acids and protein serve not just as building blocks for tissues and muscle. Certain amino acids can also signal genes in your muscle to grow and to build protein, and they do that even during times of food deprivation as long as these amino acids are circulating through your blood stream.

Research shows that high-carbohydrate diets fail to build muscle, even in younger people due to their detrimental effect on insulin. Again and again, it's the high-protein/high-fat/low-carbohydrate diet that proves the most effective both for muscle building and weight loss.

The three factors (to add to the fasting strategy):
1. A high-protein, low-carbohydrate diet. Keep in mind that most people need between 50-70 percent healthy fats in their diet, which take the place of the carbs you're eliminating. In order to build muscle, you clearly need calories, but there's compelling evidence showing that calories from fat are far better than calories from carbohydrates.

2. Certain amino acids, the most notable of which is leucine (others can also be useful. Beta-alanine/carnosine, for example, has been found to improve performance in high intensity exercise and can help reduce muscle soreness).

3. Whether you choose to exercise on an empty stomach or not, your post exercise meal is crucial to stop the catabolic process in your muscle and shift the process toward repair and growth. The correct time to eat is within 30 minutes after your workout. Your meal should include fast-assimilating proteins, such as high-quality whey protein with no sugar added. To learn more, please see this previous article that discusses the use of whey protein for optimal muscle building

If you cannot exercise in a fasted state due to fatigue, or simply opt not to for some other reason, you can also consume whey protein before exercise. It's an excellent breakfast choice. A 2010 study published in the journal Medicine and Science in Sports & Exercisei demonstrated that consuming whey protein (20g protein / serving) 30 minutes before resistance training can boost your body's metabolism for as much as 24 hours after your workout. It appears as though the amino acids found in high-quality whey protein activate certain cellular mechanisms (mTORC-1), which in turn promote muscle protein synthesis, boost thyroid, and also protect against declining testosterone levels after exercise.

The only exception is if you are doing strength training, as when you are fasting for 14-18 hours you typically deplete most of you glycogen stores so it is difficult to lift your maximum weight to failure. Hence, if you are doing heavy lifting to failure, you may want to avoid training while fasting on those days. In these cases it is likely helpful to consume some healthy slow releasing starchy carbs the night before working out so your glycogen stores won’t be depleted in the morning. Then, have whey protein as a pre-exercise meal to grant sufficient supply of branched chain amino acids for optimum muscle fueling during your workout.

The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP and AMP Kinases), which force the breakdown of fat and glycogen for energy. This is why training on an empty stomach will effectively force your body to burn fat.

Regardless of when you choose to exercise, remember that you need to eat 30 minutes after your workout, which will effectively break your fast. If you exercise in the late morning or early afternoon, you could break your fast by including 20 grams net protein from a fast-assimilating source like a high-quality whey protein concentrate 30 minutes before you start your exercise, and then have another recovery meal 30 minutes after.

Exercise and fasting yield acute oxidative stress, which keeps your muscles' mitochondria, neuro-motors and fibers intact. You may have heard of oxidative stress before in a negative light, and indeed, when it is chronic it can indeed lead to disease. But acute oxidative stress, such as occurs due to short intense exercise or periodic fasting, actually benefits your muscle.

As explained by Ori Hofmekler:

". . . it's essential for keeping your muscle machinery tuned. Technically, acute oxidative stress makes your muscle increasingly resilient to oxidative stress; it stimulates glutathione and SOD production in your mitochondria along with increased muscular capacity to utilize energy, generate force and resist fatigue. Hence, exercise and fasting help counteract all the main determinants of muscle aging. But there is something else about exercise and fasting. When combined, they trigger a mechanism that recycles and rejuvenates your brain and muscle tissues.
Growing evidence indicates that fasting and exercise trigger genes and growth factors, which recycle and rejuvenate your brain and muscle tissues. These growth factors include brain derived neurotropic factor (BDNF), Insulin Like Growth Factor (IGF-1), and muscle regulatory factors (MRFs); they signal brain stem cells and muscle satellite cells to convert into new neurons and new muscle cells respectively. Incredibly, BDNF also expresses itself in the neuro-muscular system where it protects neuro-motors from degradation. This means that exercise while fasting signals your body to keep your brain, neuro-motors and muscle fibers biologically young."

Leucine... the importance of this amino acid:

This means that to establish the right anabolic environment, you need to increase leucine consumption beyond maintenance requirements.

Based on nitrogen-balance measurements, the requirement for leucine to maintain body protein is 1-3 grams daily. To optimize its anabolic pathway, you need an estimated 8g - 16g of leucine daily. The following chart presents leucine content in common foods. As you can see, whey protein is ideal for getting sufficient amounts of leucine in your diet. You only need three ounces of whey protein, compared to a pound and a half of chicken to get 8 grams of leucine:

Leucine Content in food / per 100g
Whey Protein Concentrate 8.0g
Raw Cheddar Cheese 3.6g
Lean Beef 1.7g
Salmon 1.6g
Almonds 1.5g
Chicken 1.4g
Chick Peas 1.4g
Raw Eggs 1.0g
Egg Yolk 1.4g
Sheep Milk 0.6g
Pork 0.4g
Cow Milk 0.3g


Hence, fasting and intense exercise protocols, known to promote longevity, also lower estrogen level and thereby modulate body composition and suppress female reproductive capacity.

One of the most notable benefits of fasting is its profound anti-inflammatory effect. Fasting increases production of anti-inflammatory cytokines while suppressing pro-inflammatory cytokines such as TNF-α and IL-6. Note that pro-inflammatory cytokines produced by fat cells (adipokines) are associated with insulin resistance, obesity, metabolic syndrome, and a shorter life span; whereas anti-inflammatory cytokines, such as adiponectin and IL-15, are associated with improved insulin sensitivity, increased thermogenesis, decreased fat storage, increased muscle regeneration and increased life span (this probably deserves another article).

Finally, in view of the current epidemic of excess estrogen in females and males, caused by estrogenic chemicals and foods (such as petrochemicals and soy), fasting and IF can be used as an effective therapeutic strategy to balance estrogen and prevent related metabolic disorders and cancer.




3. The Exercise Mistake Which Makes You Age Faster (June 19, 2011)
From: http://articles.mercola.com/sites/articles/archive/2011/06/19/innovative-revolutionary-program-to-keep-your-body-biologically-young.aspx

Super Slow Resistance Training with Dough McGuff (interviewed by Dr.Mercola)

Download Interview Transcript

From: http://fitness.mercola.com/sites/fitness/archive/2012/01/06/dr-doug-mcguff-on-exercise.aspx

http://fitness.mercola.com/ Natural health physician and Mercola.com founder Dr. Joseph Mercola interviews Doug McGuff, MD to help us understand this highly beneficial form of exercise "High Intensity Exercise".

Summary Points I like:
1. Try to avoid carbohydrates to avoid any raise in insulin levels after the workout and for a couple of hours.
2. Muscle fibers are of three type: Slow-twitch muscle fiber, fast-twitch muscle fiber, and super-fast twitch muscle fiber.
3. The super slow training advocated above targets all the muscle fiber types. Fast-twitch refers to the rate of fatigue of the muscle fiber and not only the velocity. 
4. Recovery in this exercise might need 5, 6 or 7 days.
5. All muscle fiber types are recruited by order: slow, then fast then super-fast.
6. Best post-workout window of opportunity is the lucein protein found in Whey Protein or Branch Chained Amino Acids (My note: Prefer Whey Protein though as Ori Hofmekler has noted).
7. Insulin Sensitivity is important, so avoid immediate carbohydrate consumption after the workout. 
8. Eating meat a couple of hours after the workout will also make the body extract glucose from amino acids.

Dr. Mercola Discusses The Super Slow Workout

From: http://fitness.mercola.com/sites/fitness/archive/2012/05/11/benefits-of-super-slow-workouts.aspx

Watch for Dr. Mercola super slow workout. One form of resistance exercise that has drawn attention is superslow resistance training.

My notes: Coming up

What if it's All Been A Big Fat Lie?

http://articles.mercola.com/sites/art... Internationally renowned natural health physician and Mercola.com founder Dr. Joseph Mercola discusses the research behind obesity, weight gain and a healthy diet with Gary Taubes, author of "Good Calories, Bad Calories" and "Why We Get Fat".

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