Agave Nectar: A Whole "New" Choice in Sweeteners

Over the last couple of years, I have become a big fan and proponent of agave nectar.  Agave nectar is, by all accounts, a natural alternative to table sugar and other refined sweeteners.  Agave is a wild plant that grows in the Southwest region of the United States, as well as throughout South America.  Agave is commonly thought of as a variety of cacti, yet it actually a relative of the lily.  Agave is also used to produce the alcoholic beverage tequila.  Historically, agave nectar was used by the ancient Aztecs to treat wounds on the skin and research has demonstrated that agave nectar has antibacterial properties (more appropriately categorized as a pre-biotic).  It is been shown that agave nectar is effective against intestinal bacteria as a result of containing compounds called fructans.  Fructans promote the growth of beneficial bacteria in the intestines.  Beneficial bacteria in the stomach and intestines naturally inhibits the growth of harmful bacteria.  Another fructan found in agave nectar is inulin, which has been linked to lowering bad cholesterol levels and preventing fat absorption. 

The biggest health benefit of agave nectar is the fact that it is considered a low-glycemic sweetener.  What this means is that agave nectar is more slowly absorbed into the bloodstream and you do not have the blood sugar spikes that are common with other sweeteners such as high fructose corn syrup and table sugar.  Low-glycemic foods also do not cause an spike in insulin production and a good deal of research regarding agave nectar declare it safe for diabetics to consume in reasonable amounts (meaning don’t overdo it folks!!!!)  Low-glycemic foods take a longer time for the body to convert to glucose, which can also help to inhibit excess fat storage. 

All agave nectar brands are not created equally!  This is extremely important to keep in mind.  More and more companies are selling agave nectar sweeteners or at least sweeteners marketed as such due to its increase in popularity.  Cheaper brands that are often found in large chain grocery stores are extremely refined with chemicals and according to Dr. Edward Group III, DC, this process coverts agave nectar into a man-made chemical form of fructose.  Fructose is more easily converted to glucose and stored as fat if not used for energy production.  Higher quality, Raw-Organic agave nectar is produced with minimal processing.  While cheaper brands extract the nectar by heating the plant to a temperature of 120 degree or higher, higher quality varieties use no chemicals and extract the nectar using low temperatures to evaporate the water from the juice of the agave plant. 

Agave nectar is approximately 25% sweeter than table sugar, so less is required to achieve the same levels of sweetness as sugar.  I would say that agave has a distinct flavor falling somewhere in between honey and molasses.  I prefer the flavor of agave nectar over honey and given the fact that it is a completely plant-based product, it is vegan friendly as opposed to honey.  If you are searching for a natural and healthier way to sweeten your favorite foods, agave nectar could be what you are looking for.  Agave nectar is not low-calorie, so keep in mind that over consumption of it can have a negative impact on your waistline, but the fact that it is sweeter than sugar should translate into using less to sweeten your foods.  Agave nectar can be used in cooking and baking. 

References:

What Are The Benefits of Agave Nectar? www.ehow.com

Is Agave Nectar Safe?  Dr. Edward Group III, DC, ND. 2009. www.globalhealthcenter.com

Agave Health Benefits. Yassar Bailey. 2011. www.livestrong.com

Some Benefits of Interval Training

So having committed myself to training for an Iron Distance race/workout (140.6 miles), I have been using a lot of interval training during my workouts recently before I get into the really long distance stuff closer to May 25th.  Intervals are simply a brief period of higher intensity segments, followed by a recovery period of low to moderate intensity exercise.  This is repeated over and over for a prescribed period during the workout and presents some pretty significant benefits in terms of increasing fitness.  First of all, intervals allow an athlete to train at much higher intensities for a longer period of time than he or she could maintain if trying to maintain high intensity for the duration of a workout.  Look at it like this, a person would have a really hard time maintaining and above 5k pace for a 10 minute period of time, yet if you break the workout down into intervals, you could do 5 sets of 2 minute above 5k pace running with 5 minute recovery periods in between, and in that manner get a full 10 minutes worth of fast paced training during a workout. 

You may have heard of High Intensity Interval Training or HIIT as it is often referred to, which is a short-and-sweet style of training that incorporates high intensity intervals.  The recovery periods are typically a bit shorter than the high intensity phase, yet the overall workout duration is less than 20 minutes, including a warm-up and cool-down period.   A study that was reported in Shape Magazine presents that HIIT workouts over a period of 2 weeks caused a larger gain in aerobic capacity than 8 weeks of typical moderate intensity aerobic exercise.  In this way, High Intensity Interval Training can truly give you more bang-for-your-buck in terms of seeing more results in less time.  You can make the above workout more of a HIIT style session by simply making the higher intensity periods segments an all-out sprint instead of an above 5k pace run.  Make the recovery periods 20 seconds in duration and you’ve got yourself a hard-hitting HIIT workout that you can do at the soccer field or track!  HIIT workouts can also increase lung capacity, build strength and increase fat-burning and weight loss.  HIIT and lower intensity interval workout alike are a wonderful way to break up the monotony of training programs and I can personally attest to the increased fitness that comes from interval training.  I’ve increased my 100m swim, my 5K running, and 20k bike time-trial times in the past year after adding interval work.  So consider adding some intervals into the mix and I think you’ll enjoy the results you’ll see!

Stay Focused and Happy Training!!!!!

Health Benefits of Radishes

So having recently committed myself to a plant-based diet, I have been making "green-drinks," as my wife and I call them, each day and one of the ingredients that I make sure to add are radishes for their many health benefits.  Radishes are an often overlooked little power food that really pack-a-punch in terms of health benefits.  There are several different varieties of radishes available ranging in colors of red, purple, black and white, with purple being the most commonly found in large grocery stores.  Radishes can be eaten raw and easily sliced and added to your salads (they're great in pasta and other salad varieties). 

Some of the health benefits of radishes include being high in Vitamin C (1/2 cup yeilds 14% of the recommended daily allowance).  Vitamin C is a powerful antioxidant and important in reducing the risk of cancer, increase immunity to illness, and lowering the risk of developing Type II Diabetes.  Radishes are a good source of Potassium (4% RDA per 1/2 cup) and also high in the minerals iron, magnesium, calcium and zinc.  Radishes have a decent amount of fiber (1 gram per 1/2 cup) which is important in healthy digestive functioning and in the prevention of cardiovascular disease. 

Radishes are a natural diuretic, meaning that they help to cleanse and detoxify the kidneys and urinary system.  In this way, radishes can assist in the treatement of urinary infections and disorders.  Radishes are also a natural anti-congestant and are great natural treatment for colds and nasal, throat and lung congestion. 

Radishes are also an effective way to treat and lessen the pain associated with bug bites and insect stings.  They help in reducing the inflammation and swelling often accompanying bites and stings.

Given the list of benefits (and there are many more than listed here), consider adding radishes to your diet.  They are inexpensive and easy to find in grocery stores year-round.  Aim to consume at least two 1/2 cup servings each week. 

Stay Focused and Happy Training!!!!



References:

Health benefits of radishes. Mukherjee, A. www.organicfacts.net

Health benefits of radishes. Vandermark, T. 2011. www.livestrong.com

Radish nutrition facts. Poulos, R. www.fatburningfurnace.com

The Do-It-Yourself 140.6 Triathlon!

I wanted to share a bit more personal blog this time around and put my training goal for this winter/spring out there.  If we tell others are goals and make them public, we're much more likely to stick with them :) So a few weeks back after reading and being inspired by the book Finding Ultra, I re-evaluated my goals and intentions as a triathlete.  I enjoy the challenge and the personal struggle I face while training and I love persuing optimal health.  Back when I first started training, my bucket-list race was to do the real thing....and Ironman distance race.  The problem an actual Ironman race is 650 to 700 bucks!  Smaller venue and Rev3 races are still a whopping 350 to 500 dollars, so honestly, I'll more-than-likely never be willing to pay that to race.  I've thought about raising money, but then I think wow, seriously if I raise money shouldn't it be for a better cause than me running in a triathlon race? 

So while driving back from an amazing Christmas visit with my wife's family, I decided that I can simply do my own 140.6 and invite anyone that wants to join me to do so.  It's simply going to be one big workout more or less since I am not really racing against anyone.  I'll keep true to the 140.6 cut-off time of 17 hours to complete the 2.4 mile swim, 112 mile bike ride and 26.2 mile run.  When I thought more in-depth about the whole thing, I realized that it's about the distance and not the venue or who is putting it on.  I have to admit I am a pretty do-it-yourself kind of guy, so this totally makes sense that I would do it in this fashion!  I already have my close friend Dustin on board to do it with me, so I am pretty stoked to say the least!  I've set the date for Saturday May 25th, 2013 and I am in the 3rd week of my 20 week training program and feeling motivated, optimistic and fired-up y'all!  It's going to be an epic journey to say the least and with going to Chiropractic school in October for the next 3 years, now was the time to commit to this goal.  If anyone takes anything from this, I hope that it demonstrates that if we have a goal, sometimes we have to get creative in order to achieve it!

Stay Focused and Happy Training!!!!!

Chris

Why We Need More Water

The single most important substance that we as living beings need for life is water.  Water is necessary in every single bodily function from breathing to blinking our eyes.  Each of our cells contain water and without an adequate supply, they dry out and die.  Our total body weight is made up of approximately 70% water.  To break it down even further, our blood is 90% water, our muscles are 75% water, the brain is 95% water and our lungs are approximately 90% water. 

The are many health benefits of regular water consumption.  A research study conducted by Loma Linda University found that people drinking five 8 ounce glasses of water per day are 50% less likely to die of heart disease, compared to people drinking 2 glasses or less per day. 

Water aids the body in it's ability to regulate temperature.  We perspire when our body temperature rises as a natural means of bringing the body temperature down.  Water also assists us in maintaining a healthy pH balance in the body.  Ideally, our body's pH level should around 7 or slightly above.  If the body's pH levels become acidic, the likelihood of sickness and vitamin deficiency increase substantially.  In addition to regular consumption of water, taking a 1 to 2 ounce shot of apple cider vinegar daily can help make the body's pH level more alkaline.  (I will discuss the benefits of apple cider vinegar in another blog soon)

Water is necessary for digestion and is needed for the absorption of vitamins and minerals.  Water also helps us to metabolize body fat and in recovering from exercise and physical activity.  Water helps with brain functioning and circulation, as well as lubricating the joints.

So exactly how much water do we need on a daily basis?  The answer is contingent on many factors including level of physical activity, environment, overall health and sex.  Some simple guidelines are:

-The International Kidney Stone Institute recommends 10 glasses (2 liters) a day to prevent kidney stones.

-The Institute of Medicine recommends pregnant women drink 2.3 liters per day and breast feeding women drink at least 3.1 liters per day.  They also recommend that men consume 3 liters a day and women 2.2 liters daily. 

Remember to increase water consumption when sick (especially if you have a fever), when exercising and when in a hot environment. 

An easy way to determine if you are getting enough water is you should be producing approximately 6 cups (1.5 liters) of colorless to light yellow urine per day.

References:

Fitness: The Complete Guide. Dr. Frederick Hatfield. Ed. 8.6.6. 2011.

Health Benefits of Drinking Water. www.organicfacts.net

Water: How much should you drink everyday? Mayo Clinic Staff.  www.mayoclinic.com/health/water

Benefit of Drinking Water. The importance of drinking water for the body. www.health-benefit-of-water.com

Build and Strengthen Those Calf Muscles!

The back area of the lower leg that is often referred to as the calf muscle is actually made up of two seperate muscles, the gastrocnemius and the soleus.  These muscles are used in many types of movements that utilize the legs such as running, jumping and climbing stairs.  Often times, exercisers neglect to incorporate calf specific exercises into their workout routines.  Including some simple calf targeting exercises can lead to improvements in running speed and agility, as well as giving the legs are more balanced appearance.  Here are 3 simple calf exercises that can be performed at home.  I suggested performing 3 sets of each, 10-25 repetitions per exercise for a nice calf workout up to 2 times per week.  There are also several popular weight machines that most modern gyms have that you can perform these same type exercises on, yet using your own body weight can be just as effective at toning and strengthening the calf muscles....and they don't require a gym membership!

The first exercise is Standing Calf Raises.  I like to elevate myself a bit when doing this exercise, so in this photo I am standing on a metal plate weight.  You can stand on a stair step, a book, a block of wood or just about any flat solid item that has an approximate surface area of at least 12 inches by 12 inches.  I like to elevate myself in order to allow the heels to drop slightly below parallel at the bottom of the lowering phase of the exercise.  Its also important to perform the standing exercises near a wall or item that you can hold on to with one hand in order to increase your stability and balance.

To perform the Standing Calf Raises, you simply rise up on the tip-toes and then lower the heels back down (again if standing on a block or step you can lower the heels below parallel in order to recruit some added muscle fibers).  That is one repetition, so repeat 10-25 times depending on your fitness level.



The 2nd calf exercise is a modification of the Standing Calf Raise, One-Legged Calf Raises.  These are performed the same way as the last exercise except you use one leg at a time.  I tuck one leg behind the other and rise up on my tip-toes and then lower the heel for one repetition.

Again I suggest doing 3 sets of this exercise in the 10-25 repetitions range.  Also remember to perform the standing exercises near a wall or handrail so you can support yourself and don't tumble over, especially on the One-Legged variety shown above.


The 3rd calf exercise I want to share is Seated Calf Raises.  You can perform these by simply sitting on the couch or a chair.  The basic movement is the same as the Standing Raises, only in a sitting fashion.  I like to add weight by stacking some heavy books on top of my thighs (or as in this photo, a weight plate) for added resistance.  Simply raise up on the tip-toes and lower the heels back to the ground for one repetition.  I really focus on "flexing" or contracting the muscles on each active "Up" phase of the exercises.

You can also place a block under the front of the feet for this exercise as well for a bit of added variety.


So give these exercises a try a couple of times a week, and given the fact that you really do not need any equipment, these are easy to do at home.  You can do these while watching TV or waiting on dinner to finish cooking.  You can even do these during your next coffee break at the office!  Good luck and happy training!!!

What is this Camphor stuff anyway?

I recently became interested in learning a bit more about Camphor, an ingredient that I see often in topical muscle rubs, nasal rinse solutions for Neti pots, and vapor rubs.  Camphor is an aromatic solid that is found in the camphor laurel tree.  This evergreen tree is found throughout parts of Asia, Japan and India.  Camphor is produced by distilling the bark of the camphor tree, but today is more commonly made synthetically using turpentine oil.  Camphor has a multitude of uses including pain and itch relief and in the removal of toenail fungal infections, warts and hemorrhoids.  Camphor works by reducing blood flow to the areas that it is applied to, thereby reducing pain and swelling.  Never apply camphor to broken skin, as it can be poisonous. 

Other uses include making embalming fluid, mothballs, producing plastics, lacquers, and even in producing some explosives.  Camphor is used in certain Indian and Asian dishes in very small amounts, as ingesting camphor is unhealthy and can lead to some serious health risks.  Camphor ingestion is an old folk remedy to treat flatulence and phlegm, yet ingesting camphor can lead to seizures and respiratory problems. 

References:

www.wikipedia.org/wiki/camphor

www.wedmd.com

www.wisegeek.com/what-is-camphor.htm

The Importance of Niacin

Vitamin B3 is more commonly known as Niacin and is an important part of the Vitamin B family.  Niacin presents some very important health benefits and an adequate amount of this vitamin is vital for healthy living.  Like the other B vitamins, Niacin assists the body in converting foods into usable energy (metabolism).  We must obtain Niacin from the foods that we consume or through supplementation.  Foods that contain the amino acid Tryptophan are converted by the body into Niacin.  Some of the foods that contain tryptophan include eggs, red meat, and dairy products. 

Another important health benefit of Niacin is its ability to increase HDL cholesterol levels (Good Cholesterol), while decreasing LDL cholesterol (Bad).  As a result, Niacin can help to reduce the risk of Atherosclerosis (a hardening of the arteries) caused from high LDL and triglyceride levels.  It has also be proven that Niacin can reduce the risk of heart attack when taken with the medication Zocor, and when taken alone, Niacin has been shown to reduce the risk of a 2^nd heart attack in men suffering a previous heart attack.

While Niacin deficiency is rare in the United States and other developed countries, it does exist.  Deficiency is often related to alcoholism, but not in all cases.  Symptoms of Niacin deficiency that we should be aware of include diarrhea, dementia or confusion, tongue swelling, vomiting, scaly and peeling skin, canker sores, and depression.  The medical name for Niacin deficiency is Pellagra. 

Niacin research has shown that it has a positive effect on nervous system health and once source that I read states that it can reduce some of the symptoms related to certain mental disorders. 

Niacin helps promote normal functioning of the digestive system and promotes a healthy appetite.  Studies have also shown that Niacin is important in the production of sex and stress hormones in the adrenals.

Other potential health benefits include treating diabetes, energy production, lowering risk of Alzheimer’s Disease, reducing risk of cataracts, and preventing certain skin conditions. 

Foods that are naturally high in Niacin include beets, Brewer’s yeast, beef liver, salmon, tuna, peanuts and sunflower seeds.  Current RDA recommendations for Niacin are 16mg for men, 14mg for women and 18mg for pregnant women.

References:

www.organicfacts.net  Health Benefits of Vitamin B3 or Niacin.

www.umm.edu Vitamin B# (Niacin).

www.healthcentral.com/medications Niacin (Inositol Niacinate) Oral Uses and How to Use.

www.livestrong.com Health Benefits of Niacin.