How to Fuel Up for a Race

Fueling up properly is a crucial element of your preparation before a race. Unfortunately, many runners do not pay too close attention to this, and instead focus on their training, their gear and they running shoes instead.

You must know that running causes the body to use up and loose fluids, carbs and other essential units, which can cause both physical and mental fatigue, if they are not stored up properly. So, fueling up has a great impact on your performance at the race.

Re-fueling your body after the race is equally important for your wellbeing and for restoring your energy levels and boosting the repair of your muscles as well.

So, what kind of approach should you take in regard to your nutritional consumption prior, during and after a race?

Focus on filling your shopping basket with a lot of veggies and fruits, which are excellent sources of vitamins, antioxidants, phytochemicals and minerals all essential for your body. Also, make sure you eat a lot of healthy fats, carbs and lean proteins when you are fueling up for a race.

Here are some guides for the proper diet to follow depending on the length of the race you are running:

For 10K and 5K races which are less than 90 minutes

Pre-race diet: eat a small 400 calorie meal a few hours before the race, or eat a snack about an hour before the start.

During the race: such short runs do not require consuming any food or snacks during the race. Make sure you drink an electrolyte drink or 16 ounces of water a couple of hours before the race, and drink 7-10 ounces every 15 minutes during the race itself

Post-race: just eat a normal meal once you feel hungry.

For a marathon or half marathon

Pre-race fueling: you may want to stay away from the “carb-loading” thing the night before the race. Rather, try to eat easily digestible carbs, such as plant-based foods in the day before the race.

Nutrition during the race: races longer than 90 minutes require that the runners eat some snacks to keep the body fueled and to enhance your performance. Start at the 30th minute of the race and eat a snack every half an hour after that. You calorie intake should be 300-350 calories per hour. You can consume sports gels, sports chew, sports drinks and others.

Post-race re-fueling: eat a light snack of 200-350 calories after a marathon or half-marathon. You should opt for raw nuts or lean proteins. It is advisable that you weigh yourself proper ad after the race to make sure that you drink enough water and fluids to resolve the weight loss. Is a cold beer OK after a race? Sure, but make sure you drink a glass of water per beer.

For beginning runners, the diet before during and after a run must be balanced, and in case the mileage is increased, an increase in the calorie intake is recommended as well.

So, what are the best foods to fuel up before, during and after a race?

  • Sweet potatoes and bananas which are very rich in potassium. They are easily digestible carbs and will help load up the body with potassium, which is lost through sweating during a race, and is essential for preventing the painful muscle cramping which can often occur and hinder your performance.
  • Lean proteins, such as: turkey or chicken breast, eggs, fish, peanut butter, and others. These will help replace the glycogen used up during a race and thus boost muscle repair.
  • Whole grains will make you feel fuller for a longer time. They too are easy to digest and low processed carbs which are rich in essential nutrients.
  • Almonds are an excellent source of iron, which long distance runners often have a deficiency of. • Chocolate milk is a great protein replacement which you can quickly drink after a race to refuel the body.
  • Sports drinks or Nuun tablets will help restore the lost electrolytes and fluids in the body during and after the race.

Take the time to plan your diet before, during and after the race to make sure that you perform at your top ability, and also that you are able to complete the race in good form. Make sure you hydrate and supply your body with the nutrients essential for the functioning of your body and mind, and the race will become a much more enjoyable experience!

Robert Brown is a blogger, sports fanatic, and the founder of Runabees – a website where he and his team share tips how to choose and use quality running shoes for various footwear problems like high arches, flat feet, bunions or plantar fasciitis.

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Want To Be In A Good Mood? Eat These Foods

A number of lifestyle factors can contribute to depression, but one that’s often overlooked is what you put in your mouth. “Diet plays a huge role in depression,” says with Christopher Calapai, D.O., a New York City Osteopathic Physician board certified in family and anti-aging medicine.

Do you crave sweet, salty, and fatty foods when you’re feeling blue? You’re not alone. But, says Dr. Calapai “If we eat better foods like lean proteins, whole grains, fresh fruits and vegetables, and fish, we short-circuit the junk food cravings and have higher energy levels and sharper mental focus.

Source: http://cancerfightersthrive.com

Vitamin D (sun exposure; fortified breakfast cereals, breads, juices, milk):

Vitamin D is required for brain development and function. Deficiency in this “sunshine vitamin” is sometimes associated with depression and other mood disorders.

“Smart” Carbs Can Have a Calming Effect

Carbohydrates are linked to the mood-boosting brain chemical, serotonin. Experts aren’t sure, but carb cravings sometimes may be related to low serotonin activity. Choose your carbs wisely. Limit sugary foods and opt for smart or “complex” carbs (such as whole grains) rather than simple carbs (such as cakes and cookies). Fruits, vegetables, and legumes also have healthy carbs and fiber.

Tryptophan (protein sources including turkey, beef, eggs, some dairy products, dark, leafy greens):

An amino acid, tryptophan is a precursor to serotonin. It’s not well understood, but low tryptophan seems to trigger depressive symptoms in some people who have taken antidepressants.

Increase your Intake of B Vitamins

People with either low blood levels of the B-vitamin folic acid, or high blood levels of the amino acid homocysteine (a sign that you are not getting enough B6, B12 or folic acid), are both more likely to be depressed and less likely to get a positive result from anti-depressant drugs. In a study comparing the effects of giving an SSRI with either a placebo or with folic acid, 61% of patients improved on the placebo combination but 93% improved with the addition of folic acid.

Boost your Serotonin with Amino Acids

Serotonin is made in the body and brain from an amino acid called tryptophan. Tryptophan is then converted into another amino acid called 5-Hydroxy Tryptophan (5-HTP), which in turn is converted into the neurotransmitter serotonin. Tryptophan can be found in the diet; it’s in many protein rich foods such as meat, fish, beans and eggs. 5-HTP is found in high levels in the African Griffonia bean, but this bean is not a common feature of most people’s diet. Just not getting enough tryptophan is likely to make you depressed; people fed food deficient in tryptophan became rapidly depressed within hours.

Up your Intake of Chromium

This mineral is vital for keeping your blood sugar level stable because insulin, which clears glucose from the blood, can’t work properly without it. In fact it turns out that just supplying proper levels of chromium to people with atypical depression can make a big difference.

Select Selenium-Rich Foods

Studies have reported a link between low selenium and poor moods. The recommended amount for selenium is 55 micrograms a day for adults. Evidence isn’t clear that taking supplements can help. And it’s possible to get too much selenium. So it’s probably best to focus on foods:

• Beans and legumes
• Lean meat (lean pork and beef, skinless chicken and turkey)
• Low-fat dairy products
• Nuts and seeds (particularly brazil nuts – but no more than one or two a day because of their high selenium content)
• Seafood (oysters, clams, sardines, crab, saltwater fish, and freshwater fish)
• Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)

Caffeine and Sugary Foods

Caffeine may be difficult for many people to completely eliminate from their diet. However, it is good to only have caffeinated drinks in moderation, particularly when you are experiencing depression-like symptoms. Caffeine can disrupt sleep patterns and make you feel anxious, both of which won’t help your depression. People who drink more than 400 milligrams of caffeine a day, the equivalent of four cups of brewed coffee, should consider cutting back.

Source: https://www.pinterest.com/livelovefruit/life-wellness

Dr. Christopher Calapai, D.O. is an Osteopathic Physician board certified in family medicine, and anti-aging medicine. Proclaimed as the “The Stem Cell Guru” by the New York Daily News, Dr. Calapai is a leader in the field of stem cell therapy in the U.S. His stem cell treatments have achieved remarkable results in clinical trials on patients with conditions as varied as Alzheimer’s, arthritis, erectile dysfunction, frailty syndrome, heart, kidney and liver failure, lupus, MS and Parkinson’s.

Dr. Calapai started his practice in New York City in 1986 and for over 25 years he has hosted nationally syndicated radio shows, including his two weekly call-in shows on WABC 770-AM, where he offers health and medical advice. He has a show on Saturday morning 8-9am and Sunday evening from 6-7pm. He has consulted with numerous high-profile individuals including Mike Tyson, Mickey Rourke, Steven Seagal, and Fox series Gotham’s, Donal Logue and worked as a medical consultant for the New York Rangers hockey team as well as various modeling agencies.

Dr. Calapai received his medical degree from New York College of Osteopathic Medicine and he consults in Manhattan with practices on Long Island, in East Meadow and Plainview. He has appeared on News12 and in the pages of 25A Magazine and Social Life Magazine.

He is the author of E-books Heavy Metals and Chronic Disease, Reverse Diabetes Forever! Seven Steps to Healthy Blood Sugar, Top Ten Supplements You Can’t Live Without, and Glorious Glutathione. Learn more about Dr. Calapai on his website: http://www.drcal.net

Top 10 Body-Boosting Benefits of Wheatgrass

Many people nowadays are shifting to healthy living and healthy eating. They are trying to exercise more. They’re learning about the type of food they put in their mouths and try to look for healthier alternatives. People are slowly drifting away from eating fast food and processed food and are looking toward what’s organic and natural. They are turning to superfoods to address their nutritional needs. And one of the most popular and beneficial superfoods around is wheatgrass.

It’s actually the young grass of a common wheat plant. It comes in either liquid form (as a juice) or in solid form (as a powder concentrate). The most popular form in the market is the powder form.

Wheatgrass has been around for a while. It was highly promoted by Ann Wigmore in the 1970s. Wigmore was a raw food advocate and was always very vocal about the health benefits of raw food, specifically wheatgrass.

Just like most plants, wheatgrass is packed with plenty of nutrients the body needs. It is a potent source of over a hundred nutrients, making it one of the go-to ingredients for supplementary drinks. Wheatgrass contains amino acids, enzymes, antioxidants, and essential minerals. It has vitamins A, B-complex, C, E, I, and K. In addition, it has a high level of chlorophyll, which is an essential blood builder.

They might not look like much, but trust me, for such a tiny plant, wheatgrass definitely has a lot of benefits. Here are a few of them.

Boosts Immunity

Wheatgrass has the ability to improve the production of red blood cells (RBCs). These RBCs are both mechanical and biochemical barriers against bacteria, blood parasites, and infections. This means RBCs play a huge part in the body’s defense mechanism.

Wheatgrass also restores the electrical charge between the capillaries and the cell walls. This leads to a boost in the immune system. In addition, it also improves your body’s ability to prevent, fight, and recover from disease.

Saying goodbye to those pesky cough and colds has never been this easy. And as a bonus, a shot of wheatgrass juice has also been known to get rid of that nasty hangover.

Keeps Skin Healthy

Drinking wheatgrass is a great way to detoxify the body, so the skin is not as prone to breakouts. The antioxidants offset free radicals, and this prevents premature skin aging and cellular damage.

It can be used topically as well. When applied directly to the skin, wheatgrass juice calms down histamine that causes itching and soothes inflammation associated with rashes and sunburn. It can also treat skin diseases, such as psoriasis and eczema.

Many testimonials of home treatments say that wheatgrass does help remedy these skin issues.

Helps in Losing Weight

Many people will love wheatgrass even more because of this benefit. This superfood is particularly rich in selenium, which is important in the healthy functioning of the thyroid gland. Selenium improves irregular thyroid function. Take note that the thyroid is one of the body’s natural weight-loss tools.

Its chlorophyll content is also a big help as it increases your overall energy, which helps you work out longer and harder. This leads to you burning more calories. Also, the intake of wheatgrass juice can help reduce food cravings. One serving of this drink can keep you full for a while, making sure you won’t go looking for snacks in between meals.

Wheatgrass itself is low in calories and contains no sugar, cholesterol, or fat.

Improves Fertility

If you think that you’re ready for a baby and want to make sure your baby-making attempts won’t go to waste, try adding a shot of wheatgrass juice to your daily diet. It’s alkaline and can balance your body’s pH levels. This leads to better receptivity for eggs and sperm. Also, this provides better conditions for implantation as well.  

In addition, wheatgrass has the compound P4D1. This impacts sperm cells as well as DNA. This increases fertility. Its high antioxidant content can also protect sperm from free radical damage due to environmental factors.

Fortifies Digestive System

Wheatgrass has elements that promote healthy digestion. These include a high amount of fiber and B complex vitamins. These boost the function of the muscles in the digestive system.

Wheatgrass juice gets rid of digestive issues, such as constipation, irritable bowel syndrome, and ulcerative colitis. The high amount of helpful enzymes it contains aids the body in properly breaking down food and absorbing nutrients.

Chlorophyll plays a part as well as it supports good liver function and helps in cleansing your bowels. Clean bowels means they work better, and the effect is less gas, bloating, and discomfort after eating.

Fights Anemia

The chlorophyll that is found in wheatgrass is similar to hemoglobin. This improves the overall oxygenation in the body. Next, red blood cell production in the body also improves. The increase of RBC count treats anemia. Anemia caused by a decrease in the supply of oxygen to vital organs and body tissues.

Battles Cancer

The amino acids, vitamins, and minerals found in wheatgrass get rid of the free radicals that cause tissue damage and increase the risk of cancer.

In addition, the high alkaline content of wheatgrass maintains the delicate pH balance the body needs. Maintaining optimal pH balance is essential in protecting the body against cancer. The high chlorophyll content in wheatgrass is a positive addition in maintaining normal cells and in preventing the growth of cancer cells.

This superfood also induces apoptosis, which is the self-destruction of cancerous cells. It also regulates immunological activity and fights against oxidative stress, which contributes to cell mutations.

And lastly, chlorophyll plays a part in cancer prevention. It has been known to increase hemoglobin production. This means the body is able to produce more oxygen. Cancer cells thrive in low-oxygen environments, so the more oxygen there is, the more defense available against cancer cells.

Purifies the Liver

The liver is one of the most important organs in your body. If your liver becomes overworked or gets a disease because of fatty buildup or some kind of damage, then a daily shot of wheatgrass is the way to go. This superfood reduces the buildup of lipid fats in the liver. This then greatly improves liver function.

Promotes Brain Health

This superfood possesses essential nutrients for a healthy brain. For example, its vitamin K content supports brain cell growth and also makes sure that cells are working normally. Vitamin C and folate assist in producing neurotransmitters. The job of these neurotransmitters is to contribute to the brain’s level of alertness, concentration, memory, and motivation.

Pumps Up Circulation

For those who want to get the most out of their workouts, wheatgrass juice will help you achieve your fitness goals. This drink has the ability to increase the amount of oxygen found in the blood. This then stimulates circulation in your system. This way, you get a higher amount of overall energy, making sure you exercise longer and give more to your workouts. In other words, wheatgrass can help you unleash your inner gym beast.

Kate B. Forsyth is a writer for Be Healthy Today, who specializes in health and nutrition. Her passion is to help people get an overall transformation of health that lasts a lifetime. In her blog posts, she goes beyond research by providing health-concerned citizens doable and simple tricks to achieve a healthier lifestyle.

5 Foods to Boost Your Immune System

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Source: Sara Siskind

With the cold winter months here, we find ourselves spending more of our time indoors and hibernating from the harsh weather. This is the time of year people are more susceptible to colds and the flu.  One reason is that viruses tend to live longer in cold air. Also, being indoors leaves us closer in proximity to others where germs can spread more easily from person to person. Since part of our wellbeing depends on how we treat ourselves, now is the time to fuel our bodies with immune boosting vitamins and minerals found in a whole food diet.  Prevention is key! Sara Siskind, Certified Nutritional Health Counselor and founder of Hands on Healthy has come up with 5 of her favorite immune boosting foods has come up with 5 of her favorite immune boosting foods you can add into your diet to help you feel your best all winter long no matter if you’re trapped indoors, traveling, or just in your day-to-day activities. 

1. Eat colorful fruits and vegetables rich in vitamins and minerals. Reach for red and pink grapefruits, oranges, kiwis, and berries. Choose cruciferous veggies like broccoli, cauliflower and brussels sprouts. These fruits and veggies are not only loaded with essential vitamins and phytonutrients, but they are also rich in antioxidants which give your immune system a boot and help build up your digestive track.

2.     Add in pistachios as a heart healthy, protein rich snack. Pistachios are also rich in antioxidants and the heart healthy fats to help your body absorb vitamin E.  Vitamin E is needed by the immune system to fight off invading bacteria. Pistachios are also rich in vitamin B6 which also helps prevent infection and create healthy red blood cells your body needs. Setton Farms Pistachio Chewy Bites are an easy way to eat pistachios on the go or simply adding to your lunch bag.

3.    Look for omega 3 fatty acids and selenium which are found in shellfish, salmon, mackerel, and herring.  These foods help white blood cells produce a protein which helps clear flu viruses out of the body. Omega 3 fatty acids reduce inflammation in the body by clearing the lungs pathways. This can help protect from colds and respiratory infections.

4.     Make yogurt your go-to breakfast or snack. Yogurt contains probiotics; “healthy bacteria” that your body needs to keep your immune system strong and keeps your digestive free of disease-causing germs.  Yogurt is also filled with protein that keeps your body energized and strong.

5.     Spice up your food with turmeric, ginger, and cinnamon.  These spices are especially known to contain antioxidants that help to protect your cells and keep inflammation in the body down.  I add turmeric to soups, eggs, rice, and poultry. Fresh grated ginger brings warmth to any beverage. Cinnamon can be sprinkled on oatmeal, cereal, yogurt, and easily added to anything you bake.

Certified Nutritional Health Counselor, Sara Siskind is the founder of Hands On Healthy, cooking classes for adults, families and teens based in New York. Sara has dedicated her career to educating clients on how food and lifestyle choices affect health, and how to make the right choices to look and feel your best each day. Sara translates unnamed-1the complexity of integrated nutrition into usable tools with easy-to-cook recipes that appeal to the entire family. Sara counsels privately to offer highly customized health and nutrition plans for her clients. She also works with parents on shopping and cooking smarter to create healthier homes. In addition, she teaches beginner to gourmet cooking classes with her signature “toss it in” approach. In addition, Sara regularly works with corporations and non-profit organizations to lead workshops and lectures on healthy eating.

Website: www.sarasiskind.com

5 Breakfasts to Start Your Day Strong

Even with a late night snack, your body starts the day in a state of energy depletion. When you start your morning without refueling, it’s a race against the clock until you either crash, stuff whatever is closest in your face, or have a mental breakdown. OK, that last one was a bit extreme, but it’s true that without adequate glucose, your brain isn’t able to function at it’s best, meaning your cognitive functions are dulled and leave you in a fog. Needless to say; breakfast is a pretty big deal.

If you’re thinking, “Yeah, I get it. Breakfast is important”, you’re not alone. There are 93% of us who believe breakfast to be the most important meal of the day. But believing is only half the battle. Only 44% of us actually eat breakfast, citing time and convenience as the top reason for skipping. (statisticsbrain.com)

It’s also understandable to be confused over what you “should” eat in the AM. Look up “best breakfast” and you’ll get a wide range of opinions, leaving you more confused than you were!

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Photo Credit: eatzycath via Flickr

I don’t believe there is one breakfast that beats all others, but I do believe there are 3 pillars that make a breakfast best: 1) Mix of carbs, protein, and healthy fat 2) Convenience 3) Taste. You need the components of complex carbs, protein, and fat to fuel all of your mental and physical functions, you need to be able to prepare and eat it, and – arguably most important – you need to enjoy it!

Here are 5 breakfasts to fuel your morning:

Gourmet English Muffins

When you dine out, English muffins are always a side item. Something that comes along with your meal and is either spread with butter or jam. Give them the starring role tomorrow morning by dressing them up with healthy filling toppings!

Starting with a whole grain muffin gives you the complex carbs and dietary fiber you need, and the possibilities are nearly endless from there. The PB & J is a favorite of mine!

Try it yourself:

Whole grain English muffin

Natural crunchy peanut butter

Fresh strawberries, sliced

Top your muffin with peanut butter and toast if you have the time. Place sliced berries (I love strawberries, but often use raspberries or blueberries when in season) on top and enjoy!

Other topping ideas to mix and match: Low fat cheese spread, honey, avocado, ricotta cheese, pumpkin puree, sliced banana.

Yogurt Parfait

Diner parfait’s can be loaded with sugar, and that’s just the stuff in the yogurt! Candy-like granola may taste good, but the sugar rush to your bloodstream can have you crashing before you clear your inbox. Stock up on large containers of plain low-fat Greek yogurt and make your own!

Try it yourself:

Plain Greek yogurt

Fresh or frozen blueberries

Chopped pecans

Honey

Mix together based on your preferences; maybe you like a berry and nut heavy parfait, while your partner prefers lots of yogurt with the occasional flavor burst. Other mix-in ideas: low-fat granola, cottage cheese (in place of yogurt), toasted almonds, coconut, dates.

Power Smoothie

Smoothies are the most widespread breakfast option out there, and with kitchen accessories like the Vitamix and Ninja, it’s easier than ever to quickly make your own. You can control the consistency by experimenting with different portions of ice, liquid, fruits, veggies, or even peanut butter.

Try it yourself:

1 C almond milk

1 small banana

½ C natural peanut butter

1 C ice

Mix with standard blender or smoothie maker

Knowing the basics of smoothies allows you to get super creative. Here are the elements: Ice, liquid (milk, water, juice, etc.), fruit and or veggies, protein boost (optional, but filling; peanut butter, protein powder, nuts, flax or hemp seeds, tofu), extra flavor (cinnamon, turmeric, ginger, coconut).

Packed Pita

The pita is not just for lunch anymore. What’s a more practical breakfast-on-the-go than something stuffed with delicious things you can hold in your hand?

Try it yourself:

Whole grain pita

Avocado

Baby spinach

Hard boiled egg, sliced

Tomato, sliced

The above recipe is savory, but if you prefer a little more sweetness in the morning, go the route of the English muffin recipes by stuffing it with ricotta cheese, honey and fruit, or peanut butter and honey!

Grab Bag

There are those mornings you don’t have time to even spread peanut butter on a pita, and need something you can toss into your bag in hopes there will be time to toss it in your face. I’ve had many of those mornings, and will have many more. Here is what I do; I prioritize the balance of protein, carbs, and healthy fat, whether it’s in one item like a protein bar, or a variety like an apple, string cheese and handful of almonds.

My top choices to try yourself:

Protein/energy bar brands (low sugar and fat, high protein): KIND, Lara, Go Macro, Kate’s

String cheese

Apple

Banana

Almonds

All of these recipes can be made in a few minutes in the morning, or the night before so you can grab it and get out the door.

Do you eat breakfast most mornings?

What’s your go-to morning meal?

Dan Chabert, writing from Copenhagen, Denmark, Dan is an entrepreneur, husband and ultramarathon distance runner. He spends most of his time on runnerclick.com, monicashealthmag.com and nicershoes.com. He has been featured on runner blogs all over the world. Check out my site at Runners101.com

Three of the Many Benefits of Cherry Juice

There are currently more than 160 college and professional teams that use cherry juice, specifically the brand Cheribundi, as a recovery aid for their athletes. The following is a list of the health benefits of all the natural, gluten-free, and kosher tart cherry juice.

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Photo Credit: http://cheribundi.com

Over 50 scientific studies support that the tart cherry juice in Cheribundi has the following benefits:

Athletic Recovery

Decreased Muscle Soreness – Antioxidants in tart cherries fight inflammation-causing enzymes, reducing muscle soreness after workouts.

Faster Recovery – Antioxidants work to reduce inflammation and exercise induced oxidative stress, aiding in the recovery of muscle function, which speeds up recovery.

Pain and Inflammation Management

Reducing inflammation – which may cause physical pain.

Managing pain – associated with common ailments such as arthritis and gout.

Improved Sleep

Increased Sleep Time – Melatonin in tart cherries helps regulate your body’s sleep cycle naturally

Improved Sleep Quality – The combination of melatonin and anthocyanins in tart cherries help promote deeper, more restful sleep resulting in better focus, mood, and productivity.

Additional Reading

Read The Science Behind the Benefits of Cherry Juice

What to Eat on the Paleo Diet

Have you heard about the advantages of the Paleo Diet but still don’t comprehend it? Are you overwhelmed by the vast ocean of information about this Diet? Do you just want a simple solution to get started on the Paleo Diet?

Our guest writer Paul Vandyken has made a visual, clear and super simple guide to what you should eat and not eat on a Paleo diet. Enjoy!

Paul Vandyken is a personal trainer, nutrition coach. His personal website is RigorFitness.com. His blog has articles, videos, and pictures with tips, tricks about fitness, nutrition, and healthy lifestyle. If you are on the journey to your healthy and happy lifestyle, visiting his blog may worth a look or even help you enhance your process.

Some of the Unexpected Benefits of Beet Juice

If climbing Mount Everest is on your bucket list, you may want to add beet juice to your grocery shopping list. A recent study by Bakker et al. published in Nitric Oxide suggests that drinking beet juice may help prevent symptoms of altitude sickness like headache, fatigue, nausea, shortness of breath, poor appetite, and insomnia.

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Photo Credit: https://crudojuicery.com

The onset of high altitude illness occurs when your brain and other body tissues are starved for oxygen. As elevation increases the partial pressure of oxygen in the air decreases, meaning there is simply less pressure to move the oxygen from the air into our lungs, blood, and body tissues. Standing atop Everest at 8848 meters (29,029 ft) would feel like you were breathing 6% less oxygen than compared to sea level! Beet juice is a natural source of inorganic nitrates, which are metabolized inside the body to nitric oxide.

Nitric Oxide is essential for normal functioning of the vasculature and is a potent vasodilator, allowing for greater blood flow and oxygen delivery to tissues. Bakker and colleagues hypothesized that drinking beet juice might prevent the reduction in artery function that typically occurs at high altitudes. Their study participants drank either beet juice or a placebo and ascended from 1370 m elevation to 4200 m elevation. As expected, participants on the placebo experienced a decline in artery function, measured by an ultrasound test called flow mediated dilation (FMD). Amazingly, when participants drank the beet juice the altitude-induced drop in FMD was prevented! In addition to increased NO production and vasodilation, beet juice might also help prevent altitude sickness by improving the efficiency of oxygen usage within the mitochondria of the cells.

Researchers have found that the body can produce more energy per molecule of oxygen consumed when supplemented with beet juice. The application of this finding has been tested among athletes who have consistently shown the ability to race faster in time trial style events and to go longer before reaching exhaustion by adding beet juice to their pre-competition regimens.

Therefore, if you are an athlete competing at high elevation, you really want to get on the (beet) juice. If you plan on hiking, skiing, or climbing mountains, the safest way to acclimatize to the altitude is to ascend slowly. Your body has natural compensation mechanisms that help you adjust to the “thinner air.” However, it can take weeks before these fully kick in. To boost your body’s acclimatization process, prevent high altitude illness, and feel as spry as a mountain goat in the Andes, follow these dietary strategies:

• Eat at least 8 servings of vegetables and fruits per day, especially leafy greens and berries which are high in micronutrients and antioxidants.

• Avoid high-fat and heavily salted foods, as they can actually impair arterial function by slowing blood flow and decreasing NO production.

• Drink enough fluid to ensure adequate hydration but do not over-hydrate. The best way to monitor fluid status is by the color of your urine which should be clear to pale yellow in color without any foul odor.

• Avoid alcohol which can interfere with respiratory function and disrupt normal sleeping patterns.

• Pack BeetPerformer Beet Juice in your backpack and drink a can daily to wash down your GORP (Good Old Raisins & Peanuts).

Tara Martine, MS, RD, LDN is the Health Promotion Registered Dietitian at Tyndall Air Force Base and the female overall winner of the 2014 Savannah Rock N’ Roll Marathon.  Tara earned her BS in mathematics from The College of William and Mary.  She holds a Master’s degree in nutrition from the University of North Carolina at Greensboro.  She is a member of The Academy of Nutrition & Dietetics as well as the Sports, Cardiovascular, and Wellness Nutrition practice group.  Her areas of expertise include sports nutrition, weight loss, and plant-based nutrition.

Understanding the Difference Between Types of Carbohydrates

Carbohydrates can seem confusing – some are considered “good” while others are deemed “bad.”

Dr. Neal Malik, MPH, RDN, CHES, EP-C, a core faculty member at the School of Natural Health Arts & Sciences at Bastyr University in California, explains that processed carbohydrates (sometimes called refined carbohydrates) are lacking fiber, as well as many important nutrients such vitamins and minerals. Consuming these processed carbohydrates may lead to a spike in blood sugar, and is often associated with a number of chronic conditions such as type 2 diabetes and heart disease.

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Photo Credit: http://foodstantly.com

It’s tough for even the most health conscious eaters to know for sure which carbohydrates to avoid, and which can have great health benefits. Dr. Malik breaks it down below:

  • DO incorporate whole grains into your diet. These include whole grain breads, pastas, cereals, brown or wild rice and quinoa. They are minimally processed and therefore provide more nutrients and fiber than their refined counterparts.
  • DON’T drink soda. Most people forget that sodas are full of carbohydrates. They’re main ingredient is sugar, which is an extremely processed carb!
  • DO eat lots of beans and legumes. These foods contain plenty of fiber, protein, vitamins and minerals. They can also increase feelings of satiety, helping you feel fuller for longer.
  • DON’T sip on fruit juice. One whole orange is not equal to one glass of orange juice, so you are getting several times the recommended serving amount without the satiety. Even 100% fruit juice contains fructose (a sugar and therefore carbohydrate) which is absorbed and processed by the body quicker than if one were to eat a whole fruit.
  • DO eat sweet potatoes. The bright orange color signifies that these carbohydrates are a wonderful source of Vitamin A and fiber.

Additional Reading

Why We Get Fat by Gary Taubes.

The Art and Science of Low Carbohydrate Living by Jeff Volek, PhD, Stephen Phimmey, MD

The A to Z Weight Loss Study: The Battle of the Diets

This is a great video on a 12-month randomized study that was done at Stanford University by Christopher Gardner, PhD, Abby King, PhD and colleagues on some of the popular diet books that out there. If you have tried (or are thinking about trying) either the Atkins, Zone or Dean Ornish Diet at some point I would highly recommend watching the video and reading the white paper seen in JAMA. The amount of weight loss during the study was a modest 2% to 5% from baseline. Those subjects who followed the Atkins diet did have more weight loss than the other three groups. For the complete results published in the JAMA paper click here.

Reference

The A to Z Weight Loss Study: A Randomized Study. JAMA, 297(9): 969-977, 2007.