What I Take With Me These Days on the Bike.......

So this year I have logged more miles that ever on the bike (a lot of those miles are on the indoor trainer!) and there are a few things that I consider must haves on outdoor biking trips.  I have been stranded twice because of flats and that's no fun....not in the least little bit :(

So here's the short list:

1) Pump or CO2 cartridge
2) Spare tube (Man have I ever needed these this year .....)
3) Allen Wrenches (yup needed them too)
4) Water (Got totally dehydrated and bonked on a hard 45 miler this summer because of too little water)
5) Phone
6) ID
7) Couple of dollars just in case
8) Helmet (duh....)
9) Energy gels or form of easily digestible food
10) Apply the sunscreen generously before heading out....even on overcast days :)

Why Athletes Need to Make Certain They Get Their B Vitamins!

Recent research suggests that active people who are low in B vitamins (such as B6, B12, folate and riboflavin) do not perform their best and may have trouble building muscle and producing oxygen-carrying red blood cells.  During hard training, you should load up on B nutrients, which are essential in converting proteins and carbohydrates into energy and for repairing cells, by consuming plenty of whole grains, dark-green leafy vegetables and low fat dairy (if you consume dairy products).  You can also take a daily multi-vitamin to ensure adequate amounts of B vitamins or start the day with a fortified cereal if pill supplements aren’t your thing J

Nightshades and the Potential Health Concerns They Pose

Recently my wife and I had a brief discussion over nightshade plants and how there are certain health concerns that can accompany diets high in nightshade foods.  Having only a very basic knowledge of nightshade foods, I wanted to research deeper into exactly why there are concerns related to consumption of these otherwise healthy foods.  During my research, I found that there are many articles, blog entries and comment forums online that seem to vilify nightshades and promote not eating them at all, which given the other health benefits of these food, I take considerable issue with.  There has although been research that links nightshade consumption to joint issues, impaired nerve and muscle function and digestive problems. 

Nightshade is a term (classification) that refers to one of 2,800 different species of plants that include potatoes, peppers (all varieties other than black pepper), egg plants, tomatoes, pimentos, paprika and tobacco to name a few.  What sets these plants apart from others is that they contain a particular substance called alkaloids.  Alkaloids contain nitrogen and are produced by plants as a means to help protect themselves from insects.  In that way, alkaloids are a natural defense mechanism that nightshade plants produce to preserve themselves.  There are 5 basic types of alkaloids that are typically researched and associated with potential health issues.  (1) Steroid alkaloids that are found in potatoes and tomatoes (2) Tropane alkaloids (3) Pyrrolizidine alkaloids (4) Indole alkaloids and (5) Nicotine alkaloids which are found in tobacco, egg plants and green tomatoes. 

Most research that I looked into focused on steroid alkaloids and some of the impacts that they can have on health.  One thing that I want to stress here is that the negative health impacts that are noted, appear to only effect those people that have an alkaloid sensitivity or pre-existing joint condition such as arthritis or gout.  While heavy consumption of nightshade foods can cause some negative symptoms in everyone, these symptoms typically cease once consumption is reduced to moderate levels.  That being said, steroid alkaloids have a tendency to block an enzyme (basically a substance that acts as a catalyst for a specific chemical reaction/ function to take place) in the nerve cells called Cholintesterase.  When steroid alkaloids accumulate in the body, symptoms such as muscle-spasms, aches, pains, tenderness, inflammation, and stiff body movements can occur.  Again, this seems to only occur in folks with a known sensitivity or accompanying a diet abnormally high in foods containing this alkaloid type (potatoes and tomatoes).  There is also a link to irritation of the walls of the digestive tract, including more serious conditions such as ulcers, diverticulitis, and polyps in those with sensitivities.  It’s therefore recommended that people with arthritis or digestive issues eliminate nightshade foods from their diet.

A study conducted in 1980 at Rutgers University found that potato alkaloids (steroid alkaloid type) in people eating a diet high in potatoes resulted in decreased bone mineral content, soft tissue mineralization, and a decrease in body weight gain (associated more with the decreased bone content not fat stores, so unfortunately not a good weight loss).  Simply put, this research indicated that these alkaloids can contribute to loss of calcium in the bones and excessive depositing of calcium in soft tissues. 

Foods such as green tomatoes and egg plants, as mentioned earlier, do have nicotine alkaloids present, yet it is generally accepted that the nicotine content is so small in these foods that most health practitioners do not see it as a potential health concern.  I thought this was worth mentioning, as there are so many concerns surrounding nicotine in tobacco use.  Keep in mind that many of the other additives in cigarettes other than tobacco are responsible for many of the health concerns with smoking, not to mention the means of ingestion….meaning inhaling any form of smoke is detrimental to lung functioning.  I just wabted to put that out there so that people do not avoid eating egg plants because they are worried about the trace amount of nicotine present J

So a couple of things to keep in mind with nightshades are potatoes that have green spots or have sprouted should be discarded.  Green spots and sprouts are indicative of a high alkaloid content, which can account for the bitter taste of sprouted potatoes.  Also cooking nightshades can lower the alkaloid content by 40 to 50%, which typically lowers it enough that the risk of alkaloid consumption is insignificant for those that do not have a sensitivity. 

All in all, instead than avoiding nightshades altogether, it is important to simply have an awareness of what they are, what they contain and some of the potential effects that they can have on your body.  Similar to gluten, (see previous blog I posted) just being aware of something can help us to improve our diet and know how to better moderate certain foods.  In my opinion, eliminating nightshades completely from your diet (unless you have a true sensitivity) is unnecessary and you also do not gain the health benefits that these foods can bring to your diet.  Just a few of the benefits that tomatoes provide are they have a high content of vitamins A and C, which are antioxidants (see my previous blog on antioxidants).  They contain chromium which helps to regulate blood sugar levels, and they also contain a high amount of potassium and B vitamins (B vitamins help convert food to energy).  Research has also shown that eating seedless tomatoes can also reduce risk of kidney and gallstones.  Peppers also present considerable health benefits such as being high in antioxidants which in turn helps reduce risk of cancer and supports healthy immune system functioning.  Peppers contain vitamin K and have a decent amount of fiber (1/2 cup of sliced red bell pepper has 1 gram of fiber). 

Sources of research:
Childers, N.F. Ph.D. and Margoles, M.S., M.D. "An Apparent Relation of Nightshades (Solanaceae) to Arthritis". (Published in the Journal of Neurological and Orthopedic Medical Surgery). 1993.

Anonymous. "What are nightshades and which foods are they found?". (www.whfoods.com) . The George Mateljan Foundation. 2012.

Cold Showers, Warm Heart!

So if you can take it, they're some pretty neat health benefits to taking cold showers.  Research has demonstrated that cold showers can help you get to sleep faster and stay asleep longer.  They've also been shown to increase sperm count in men and can even help with weight loss!

Sunscreen is a Must

The most common cancer in the United States is Melanoma (skin cancer).  There are approximately 3.5 million people diagnosed with Melanoma each year.  That being said, its also one of the most preventable cancers that there is, yet most people continue to neglect proper precautions....which is as simple as applying an adequate amount of sunscreen each time that you will be engaging in an outdoor activity.  Recent research suggests that for an adult to get adequate protection from sunscreen, use one with an SPF rating of 30.  Anything above 30 does not seem to add any additional protection so do not spend more money to get a lotion with an SPF of 287 :)  Companies are no longer able to market sunscreens as being "water proof" as there is no such thing as a true waterproof sunscreen lotion currently.  There are those that are water resistant and they're worth using if you will be swimming or sweating.  I suggest reapplying any sunscreen after each time you exit the water or every 30 minutes if you are a heavy sweater like I am.  Water resistant sunscreens have been proven to be less soluble that those that are not water resistant, so again, it's worth using this variety.  Also, keep in mind that any sunscreen with an SPF lower than 15 cannot legally claim to prevent skin cancer, so in my option they really do not do much in the way of protection.  An adult should use the equivalent of 2 shot glasses worth of sunscreen to cover themselves when in a swimsuit.  Research shows that 90% of all signs of aging are caused by sun exposure and UV rays!  Also I had an interesting talk with my dental hygienist that pointed out that most people do little to protect their eyes from sunburns.  She said that her eye doctor told her that many cheap sunglasses have no UV protection, and to make certain that you look on the glasses before you buy them to make certain that they do.  The eye doctor remarked that sunglasses with no UV protection actually can cause more eye damage due to the tinting of the glasses allowing the eyes to relax and therefore we do not squint our eyes as a means of natural protection.

Nuts about Peanuts

Peanuts contain 30 essential nutrients that the body needs and cannot produce on it's own.  They also contain Reservatrol, which has been linked to reduced risk of cardiovascular disease, diabetes and cancer!  Choose unsalted peanuts and avoid flavored varieties such as honey roasted, Bar-B-Que and any others that might be on the shelves these days......

The Yoga Pose of the Day is.............

Bridge Pose

 

A great posture for strengthening the glutes and lower back, as well as an incredible way to stretch the shoulders.  Make certain that the feet remain about hip distance apart and remain facing as close to parallel with the edges of your mat as you can get them.  You should continue working the shoulders in towards one another.  This is also the beginning stage of wheel pose, which was an early posture I shared.  You know the routine....hold the posture for 5 long, slow breaths before releasing the pose!

Yoga Posture for the Day is............

Side Angle Pose

 

 

Side angle is a great posture for both strengthening and stretching the legs.  The picture above is the bound side angle pose, but you can also place the lower hand on the ground beside of the front foot while straightening the top arm towards the ceiling.  In both variations, the gaze is upward and the back leg should remain straight.  Work to have the top of the front leg parallel with the ground.  Hold this pose for 5 long breaths then repeat on the opposite side :)

Little Nutrition Fact

So a couple of years ago I did a wonderful yoga teacher training with Doug Swenson here in Asheville, NC. Doug is a world renowned yogi, teacher, and a man that posseses a ton of knowledge relating to nutrition.  During our teacher training, we spent a great deal of time processing the health benefits of certain natural foods.  One fact that Doug shared is that green vegetables and fruits are among the healthiest foods on the planet.  These food help to protect us from radiation, fight cancer, and can actually repair sores in our lungs and stomachs!  Pretty cool stuff!  If you needed any further motivation to eat more kale, then here ya go my friend :)

The Yoga Posture of the Day is............

Triangle Pose

 

To be honest, I cannot think of an area that this posture does not stretch!  You get an amazing hamstring stretch with the front leg, the hips are opened, the chest and shoulders get a nice stretch and the entire side is completely opened up.  If need be, slightly bend the front leg and you can place your front hand on the shin until you gain flexibility in this posture.  Take you gaze (drishti) upward towards the extended hand and as always, hold for 5 nice long breaths before repeating on the opposite side :)

Why You Should Consider Eggs a Super Food!

If eggs are not currently a part of your diet, its worth looking into some of the health benefits that they offer and reconsider adding them.  Eggs are an all natural source of high quality protein and provide all 9 essential amino acids (those are the ones that the body cannot produce independently).  Research at Wageningen University concluded that egg protein is the most absorbed and utilized protein source in the food supply.  One egg contains 6.3 grams of protein and only 68 calories.  Consuming an adequate supply of protein daily helps with the production of new cell membranes, healthy nerves, building muscle, boosting the immune system and in maintaining healthy skin and nails.

One of the most important nutrients that eggs supply is choline, which is important in brain and nerve functioning.  While our bodies do naturally produce choline, we do not manufacture an adequate supply, therefore it is important we consume choline rich foods.  Choline assists in the reduction of inflammation in the body, which in part is a result of being high in Omega-3 Fatty acids.  Chronic inflammation in the body is linked to such serious health conditions like Alzheimer's, heart disease, Type-2 diabetes, and osteoporosis.  A study conducted at the University of NC at Chapel Hill notes that choline is involved in shutting off promoter regions of genes that are involved in inflammation.  Choline is also necessary in the development of the brain and memory in the fetal stage, making it especially important to pregnant women.  It is estimated that 90% of Americans do not consume an adequate supply of choline.

Eggs also contain a high amount of Lutein, which plays an important role in eye health including the prevention of cataracts and a condition called Age-related Macular Degeneration (AMD) which is the leading cause of blindness in people over 50 years old.  The macula is the central part of the retina that controls fine vision. 

Eggs are a good source of B vitamins including B-12 which is important for cardiovascular health.  Eggs also supply us with tryptophan, selenium, iodine, molybdenum, phosphorus and are one of the only foods that contain naturally occurring Vitamin D.

At one point, nutritionist and medical providers were discouraging people from eating eggs on a daily basis due to the cholesterol they contain, yet more recent research released by the Journal of the American College of Nutrition (circa 2000) concludes that people that eat a low-fat diet can consume one to two eggs daily with no noticeable change in blood cholesterol levels.  The Harvard School of Public Health concluded that there is no significant link between egg consumption and heart disease.

There has also been considerable research conducted in terms of eggs and their impact on weight loss.  In a particular study conducted in 2008 and published in the International Journal of Obesity, half of the people in the research group were given a breakfast containing two eggs, while the other half were given breakfast without eggs.  At the end of the study, those in the group that consumed the breakfasts containing two eggs lost an average of 65% more weight than those in the other group.  It is suggested from the outcome of this research that eggs help to curb the appetite throughout the remainder of the day, making a person less likely to overeat. 

Some other noticeable health benefits are their link to lowering risks of blood clots and stroke (due to the proteins in the yolks) and a reduction in the risk of breast cancer in women.  A recent study concluded that women that eat a diet including 6 eggs per week lowered their risk of breast cancer by 66%.  Eggs also have a high sulfur content which promotes healthy hair and nails.....and we can all appreciate healthy hair!  When buying eggs I recommend getting the cage-free, vegetarian fed variety.  Also look for those that a labeled free of antibiotics and hormones.  So there you have it, eggs are indeed a Super Food!

Electrolytes and Why You Need to Be Aware of What They Are.....

One thing that we often hear about in the sporting and fitness community is electrolytes and the need for consumption both during and after exercise.  I hope to explain a bit about what electrolytes are in terms of relating to our bodies and the importance of regulating them.  Examples of electrolytes are Sodium (Na) Potassium (K), Calcium (Ca) and Magnesium (Mg).

Electrolytes are critical in the process of cells generating energy, in cells being able to maintain their structure and in basic overall cellular function.  Electrolytes play a role in bodily functions such as muscle contraction and moving water through the body to needed areas.  One of the first indications of electrolyte deficiency is becoming thirsty. 

So lets look at a couple different electrolytes that play an important role in exercise:

Potassium (K) is an electrolyte that is essential for the generation of electrical impulses needed for regular body functioning, as well as brain and muscle functioning.  If the potassium levels are too high in our bodies, a condition referred to as Hyperkalemia, there is a potential for serious health risks, primarily irregular heart rhythm which can in turn be life threatening.  A more common condition in endurance athletes is too little potassium in the body which can cause cramping and vomiting.  Keep in mind that potassium is lost during sweating, which is something that we endurance junkies know a thing or two about!

Sodium (Na) plays an integral role in water regulation within our bodies.  It helps allow the muscles to function and our brains to work.  Too much sodium in the bloodstream can lead to dehydration which can occur from excessive sweating during exercise.  Temperature certainly plays a role in this, as we are much more likely to experience dehydration in the heat of the summer.  Often we will hear about endurance athletes taking salt pills as a means to replace the sodium lost during sweating.  I personally do not recommend the consumption of salt pills during exercise and choose to replace sodium in others ways that we will look at later in this post.  The primary reason I discourage the use of salt pills during exercise is that it can be a bit too difficult to determine the amount of sodium that is actually needed. The consumption of too much actually works against you in that you end up increasing the rate and likelihood of dehydration.  Too little sodium in the bloodstream results from water intoxication (which is seldom anything to worry about during exercise where you are sweating).  Basically what happens here is the kidneys become overwhelmed by the amount of water in the bloodstream and the lack of sodium and the fail to work properly.  Some common symptoms of sodium imbalance are lethargy, confusion, weakness, swelling and seizures. 

When it comes to electrolytes, balance is key.  If you are engaged in aerobic type activities lasting 90 minutes or more, consider a sports drink that has electrolytes in its ingredients.  I prefer to replenish electrolytes from more natural sources such as coconut water, bananas and watermelon.  Making certain to eat a well structured diet rich in nutrients from a variety of foods (fruits and veggies folks) is the best way to ensure we saturate our bodies with electrolytes needed for our bodies to function efficiently.  One thing that I want to point out and stress is that sports drinks do little to rehydrate the body during exercise!  Its important to remember this and its important to consume water during exercise in addition to the sports drinks if you choose this method of electrolyte replacement.  The reason that sports drinks do not assist much in re hydration is that most contain sugar, therefore the water that is contained in the sports drinks go to the stomach to assist in digesting and breaking down the sugars and not into the bloodstream.  I have read one recommendation that if you are going to consume a sports drink, do it 1 to 2 hours prior to exercising, then use water only to hydrate during the exercise.  I can get on board with that recommendation.  Just keep in mind that if your workout last longer than 90 minutes or if exercising in heat, its important to begin consuming electrolytes.

There is a benefit to using sports drinks, and that is that companies such as Gatorade and Hammer Nutrition (to name just a couple) have taken the guess-work out of it, in terms of replacing electrolytes during and after exercise.  These drinks such as Gatorade G2 and Hammer's HEED give you the needed electrolytes you will lose during those hard sweaty workouts.  Both companies also have recovery products that make electrolyte and nutrient replacement simple after your workouts.  Again, you can get the same replacement benefits from natural food source such as coconut water and hydrating fruits, plus you do not have to work about the refined sugars and artificial sweeteners that some products contain.  In terms of recovery foods and drinks, its recommended that we consume foods with a 4:1 ration of carbohydrates to proteins for aerobic/endurance workouts and 2:1 carbs to protein for strength training workouts.  Chocolate milk or chocolate soy milk has about as perfect of a carb to protein ratio as you will find in a simple to purchase form, so this is a great post workout recovery drink :)

There you have it and hope that gives a bit of insight into the importance of electrolytes in terms of body functioning and the need for balance when exercising.  Happy training!!!!!

Is this what they mean by "show muscles"?

So I read that researchers have found that male weightlifters were able to increase their max bench press weight by 4.2 pounds if being observed by peers!  So wanna add poundage to your bench? Just recruit some peeps to watch you while you lift!  I knew I needed a posse :)

The Yoga Pose of the day is.............

Runner's Lunge

This posture is great for opening the hip flexors, as well as the front of the body.  There's a nice added calf stretch you get on the back leg.  The posture also strengthens the front leg and core.  Focus on keeping the abdominal muscles contracted during the pose to gain some core strengthening.  You can take your gaze straight ahead or towards the ceiling and one modification is keep the back knee on the ground during the pose.  Hold for 5 deep inhalations before switching legs.

Benefits of Adding a Long- Continuous Swim Workout Each Week

One thing that I have repeatedly noticed is the amount of coaches and trainers that are against adding a long-continuous swim workout into their training plans.  All triathlon training plans that I have looked at over the years include long run and bike workouts each week, but when it comes to swimming its seems that the norm is to only promote interval workouts that include periods of rest in between each set.  I am not arguing that this is an effective type of swim workout to help with technique and speed, but I am proposing that at least one of a triathlete’s swim workouts each week be at least 30-60 minutes of continuous swimming, depending on the length of race that the athlete is preparing for (for Ironman distance races I would say a 90 minute continuous swim is needed each week).  Sure this type of swimming is monotonous and repetitive, but the swim segments of races are not divided into two 800 yard sets with a 30 rest in between.  It’s a continuous swim from point A to point B, so in my opinion in order to create muscle memory and mental preparedness, add the weekly long swims to you training plans.  I can also tell you from my experience, 1.5 mile swims can feel much longer in open water than in a pool where I can catch a brief break at each end of the pool, but knowing that I have swam this distance and further continuously each week during my training for the race, I know I can conquer the swim with confidence. 

I also wanted to hit on a couple of physiological benefits that continuous swims offer.  First long swims maximize the amount of oxygen in the blood, making an athlete more efficient on a cardiovascular level.  Basically this translates as increasing overall levels of fitness.  This is certainly never a bad thing!  The second health benefit is, as with all endurance workouts of 90 minutes or more, once our carbohydrate stores are depleted, the body begins to utilize our fat stores as fuel for workouts.  Even though the body can feel fatigued once the carbohydrate stores are used, our bodies can become more efficient at utilizing fat as an energy source, which is something that becomes a must during endurance races lasting more than 90 minutes. 

You do weekly long runs that build up to and beyond race distance and you do the same on the bike, so why not do the same in water?  By utilizing this training approach to swimming, I have become a much more efficient and confident swimmer.  So give it a shot as you prepare for your next race!

Today's Yoga Posture is.............

Boat Pose

This is a great core strengthening posture that tones everything from the abs to the shoulder muscles.  A simple modification to this pose is to bend the kness until you gain the strength needed to straighten the legs.  This is a wonderful alternative to crunches and some other ab exercises and puts zero strain on the neck.  As with all yoga postures, I suggest holding the pose for 5 deep breaths and repeat 4 to 5 times closer to the end of your practice for a little added abdominal and core work.

Running can be a pain...................

Its estimated that 18 million runners in the US will suffer a running injury this year, meaning that if you're going to run it's worth taking time to use a few precautions.  First, its really important to make certain you warm up, even if its only for several minutes prior to getting into the main set of your workout.  I stick to the 10% progression rule, which is adding no more than 10% of distance or time to your run workouts per week.  Example being if you currently run 10 miles per week, don't bump up to more than 11 miles for the following week.  I use this for long run distance as well, like if I do a 60 minute long run this week, I will do 70 minutes the following week, so its the same for entire weekly mileage as it is for mileage of individual runs....if that makes sense :)  Also proper recovery is a must to avoid injury.  Stretching (YOGA) afterwards is a perfect way to help avoid injuries and the soreness that can occur after runs....ahhh there's that DOMS stuff again!  Also if you're having muscular or joint pain after running, remember R.I.C.E. as a means of treatment. That's Rest. Ice. Compression. Elevation. in that order.

Happy trails and work just as hard at avoiding injury and being a smart runner as you do in your running workouts!

What's in my gym bag????

One thing you gotta have at all times is a well thought-out and well stocked gym bag.  You never know when opportunity will present itself and you can squeeze in an unexpected swim or run session!

So in my gym bag that I keep in the car at all times there's:

- Swimming googles (2 pair)
- Ear Plugs (hate water in my ears)
- Vasoline (for anti-chaffing)
- iPod
- Book
- Spare Change (for bottled water or an energy bar)
- Hand towel
- Swim workouts on index card wrapped in clear tape to waterproof them!

Down and Dirty 30 Minute Treadmill Workout

So I am always trying my hardest to come up with ways to find motivation to make it on the treadmill for runs when running outside isn't an option.  Just simply getting on the treadmill and running at a single pace for 30 minutes is enough to make me scream, so having a workout in mind prior to heading to the gym has been my best friend on these days!  One thing that I have noticed is that some of the interval workouts I've looked at and tried are pretty difficult to remember and having a piece of paper on the treadmill to use as a reference while running is pretty difficult to manage, so I came up with this simple speed interval workout that goes like this:

- Set the incline on 0.5 to 1 just for good measure :) Having a slight incline on the treadmill more accurately mimics running on the road, as a treadmill set to no incline is about as flat as flat gets!

- Warm up with a little harder than comfortable pace for the 1st 3 minutes

- Then shoot up the pace to 7.5 MPH for 2 minutes

- 3 minute recovery at 6.5 MPH or above

- 2 minutes at 8.0 MPH

- 3 minute recovery at 6.5 MPH or above

- 2 minutes at 8.5 MPH.... this is where I get to sweating :)

- 3 minute recovery at 6.5 MPH or above

- 2 minutes at 9.0 MPH

- 3 minute recovery at 6.5 MPH or above

- 2 minutes at 9.5 MPH...ouch

- 5 minute cool down....I start at 2 minutes at 5.5 MPH (jog), the 1 minute at 4.0 MPH (walk) the 2 minutes walking at 3.0 or below

So if you're needing to add some speed work into to your training, this is a challenging, yet easy to remember workout that I do once a week in addition to my other run training.  If you cannot maintain the MPH levels above, of course you can adjust them to whatever level that you're currently at, or if its too slow for you then I hope you don't show up at any of the races I am entered in :)

HAPPY TRAINING TO YOU!!!!!!!

Little fact about stretching.....

So I read recently that in order for the body and muscles to benefit from a stretch, it must be held for at least 20 seconds.  So during the yoga postures I share on this blog I mention holding the pose for at least 5 long breaths, which should equal around 30 seconds if using slow and focused breathing. 

Just thought it was interesting to hear an actual scientifically researched time period recommendation for stretching :)

Today's Yoga Pose is................

Reverse Warrior

The posture works to strengthen the leg muscles while opening the upper body.  You'll get a nice hip flexor stretch in the pose as well.  Your gaze should be upward towards the extended hand.  Hold for 5 long breaths then repeat on the opposite side.

Health Benefits of Honey

Honey is one of the oldest and most widely used medicines in the world.  Here are just a few of the health benefits of this amazing natural product:

- Honey, when mixed with cinnamon, has been shown to reduce cholesterol

- Honey can help with bladder infections and heals stomach aches

- Honey, when eaten daily, can strengthen the immune system

- Applying honey to wounds can drastically decrease healing time

- An interesting fact about honey is that it is the only food that will never spoil or rot! Talk about an impressive shelf life!!!!

Yoga Pose for the Day............

Pigeon Pose

This posture is a wonderful way to open up the hips, which is an area of the body that we tend to hold a lot of stress in.  By opening the hips, we allow for an energy to flow in and out of them and as a result, we can begin to flush out some of the negative energy stored there.  This posture is especially important for those of us that sit at our jobs and for those of us that do a lot of running and cycling.  There are several variatiosns of this pose (Full pigeon, Bound pigeon which is pictured, or Half pigeon) all of which are equally beneficial.  As with all postures, hold for 5 deep breaths and repeat with the other leg.

Caffeine and Working Out

So recently I have been reading more and more about the positive effects that caffeine can have on athletic performance.  For a long time, it seemed that sports research related to caffeine only focused on the negative effects that caffeine could have on an athlete, such as the potential increase in the rate of dehydration.  This stemmed from the fact that caffeine exhibits diuretic effects and the potential increase in rate of perspiration from caffeine consumption.  Recent research has disputed this and there appears to be no real conclusive evidence either way.

We do know that caffeine is a stimulant, and as a result it stimulates the central nervous system which can make exercise seem easier, reduce pain and in turn allow athletes to exercise at a more intense rate.  It also increases heart rate, improves blood flow and helps reduce fatigue.  Studies have confirmed improved performance of athletes in both short intense exercise and endurance activities.  One thing to keep in mind is the benefits do not seem to have positive effects for those athletes that already consume 5-6 caffeine containing beverages a day.  The reasoning behind this is that the effects of caffeine appear to reduce over time, requiring more and more in order to gain the same effect.  For folks that consume 1-2 cups of coffee a day, it appears that in order to make athletic gains from caffeine, 2 to 3 milligrams per kilogram of body weight should be consumed about an hour before a workout or athletic event.  This is the equivalent of 2 to 3 cups of coffee.  I looked into whether it makes a difference if a person gets the caffeine from coffee or pill supplement and from the research I looked it, it makes only the slightest difference.  So small in fact that if you enjoy drinking coffee as much as I do, then by all means get your caffeine from coffee!

Did I Ever Mention How Great Yoga and Exercise Can Make You Feel????

You ever do a really hard workout, only to experience much higher levels of energy and improved mood afterwards?  Well that's because exercise causes a release of endorphines and other hormones that simply make us feel good.  I just read an article relating to yoga and it pointed out that even after one session of yoga, the body will release an increase of serotonin and dopamine (hormones that make us feel great). 

Exercise causes the body to release the same hormones that drugs can synthetically cause.... I guess it's no suprise then how people get so "hooked" on fitness :)  Sorry I couldn't help myself there.  But seriously I've even read that exercise is more effective at reducing depression in people than antidepressant medications!

So if you need another reason to exercise, here you go!

Theme Song

So I was thinking earlier today about how I personally feel that everyone needs a theme song for themselves.  That one song that you wish could come across the loud speakers whenever you hit a rough patch or when you want everyone in the room to know you've entered!  Anyone that knows me probably wouldn't be too surprised to hear that I have officially chosen "Eye of the Tiger" by Survivor to be my theme song!  My whole life has been all about never giving up, always working hard, and keeping my sights on the goals that I have for myself.  Not to mention that I am the biggest Rocky fan ever!  I swear I could do just about anything while listening to that song....like climb mountains, lift trucks off the ground, beat Mike Tyson...okay well maybe not the last thing but you get what I am saying :)

 So what's your theme song?