P A R A T U S FITNESS

Triathlon Basics

Posted by AQ on 091120

A triathlon is a grueling competition that includes running, biking and swimming distances. The races can vary in distances, with the shorter Tinman, which includes a .62 mile swim, 28.6 mile bike race and a 6.2 mile run, to the aptly named Ironman, which includes a 2.4 mile swim, 112-mile bike race and running a marathon – approximately 26 miles.

Although triathletes come in various shapes, sizes and sexes, you have to be in excellent physical condition to participate in a triathlon. If you are participating in a race, or plan to do so, here are five key phases you should add to your triathlon training.

Hydration is the absolute, number one, most important training tip. Start off well hydrated, or even over-hydrated if you don’t mind potty visits three times in the last hour of your pre-triathlon race or training sessions. Then, if the triathlon event is less than an hour, you will not need to take in liquids during the event.

Phase One
Fun exercise. Most of your triathlon training should be enjoyable. The post-triathlon race season, and the early build up for next year, should be even more fun. Include long gentle sessions, cruising at 70 percent of your maximum heart rate, plus plenty of speedplay.

Running element. Two hundred to 800 meter efforts on trails, grass or other soft surfaces. Run 10-20 percent of your mileage as speedplay at about 10K of your race effort.

Swimming. Time to switch your environment. Ocean, lake or pool…seek a change. Swim 30-90 seconds in moderate effort surges.

Biking – Go off-road or to the road. Ride hard up the hills or do 2-10 minute surges.

Phase Two
Strength exercise – You still keep your long runs and bike rides, but you’re now in full triathlon training. Hill repeats for running and biking. Use resistance devices for swimming. In all the triathlon disciplines, keep your cadence and work on form. Also include weight training twice a week, until two weeks before your main triathlon races. Keep that relaxing speedplay exercise also.

Phase Three
Improve your oxygen delivery system or anaerobic threshold, while improving exercise efficiency. For triathlon running, you need to practice running at 15K to half-marathon race pace, with one to two mile repeats and 4- to 5-mile tempo runs. Run at 80-86 % maximum heart rate for these sessions. Biking at about one-hour time trial pace means 5- to 15-minute repeats at that pace. Swimming will require 3- to 5-minute efforts at 90 percent maximum swimming heart rate. Keep some strength and speedplay sessions too. Continue long runs and bike rides.

Phase Four
Improve oxygen uptake capacity (VO2 Max) and exercise form. Use a 5K pace for running (95 % of max VO2), usually as 1- to 3-minute efforts or 300-600 meters. If very experienced, use 5-minute efforts to perfect relaxed running form. Biking will also need 1- to 5-minute efforts at 15-minute time trial pace, which is closer to 100 % of max VO2 on the bike. One-minute efforts are more the norm for swimmers; form is so much more important against the high resistance of water. Retain some anaerobic exercise, strength and speedplay sessions too.

Phase Five
Peaking requires resting by 20-40 percent, but only in the last 2-3 weeks. The type of training that’s most often neglected is long efforts at VO2 Max. Running 1,000 to 1,600 meters at 5K pace, biking 4-6 minute efforts, and swimming 2 to 3 minutes at high intensity, places the muscles, including the heart muscle, in the high training zone for a greater percentage of the exercise session.

The well-trained runner/triathlete will find 12 x 400 meters at 5K pace easy. Three times one-mile at 5K pace is more demanding, especially if you only take a two-minute rest between reps. Match each session of long efforts with a session of short efforts at 5K intensity. Keep some anaerobic threshold exercise, strength speedplay sessions too. Never ignore a strength while working on your weakness.

Four weeks of relative rest in phase one should be followed by about eight weeks in each of the other four, triathlon-training phases. These 36 weeks leave triathletes a 16-week racing season.

Posted in Fitness Activity | Tagged: Triathlon Basics | 1 Comment »

The Thyroid and Metabolism

Posted by AQ on 091119

Metabolism is a word that the weight loss industry uses freely when pushing its various weight loss programs. What many of these programs do not tell you is how the endocrine system relates to our metabolism and how changes to that system can drastically affect our ability to lose or even gain weight.

At the center of the body’s hormonal system is the thyroid, a small butterfly shaped gland that sits atop the adams apple. The thyroid and the hormones it release’s control most of the body’s metabolism. When the thyroid begins to malfunction or a disease affects its processes the metabolism of the body can become seriously affected. One of the biggest changes that can occur as a result of a thyroid problem is weight gain or weight loss. With a weight gain because of thyroid problems one can find it that much more difficult to loose that weight.

What many people who are trying to loose weight do not take into account is how well their metabolism is functioning with regards to their thyroid. The main problem is most weight loss experts and programs recommend cutting calories. For many people this does work, but for those with a malfunctioning thyroid cutting calories can do more damage then good.

There are two forms of thyroid disorders, hypothyroidism and hyperthyroidism. Both conditions can have profound affects on a person’s metabolism.
Hypothyroidism occurs when the thyroid does not release adequate amounts of the hormones T3 and T4. When this happens the metabolism slows, causing fatigue, weakness and rapid weight gain. For people trying to loose weight an under-active thyroid can make attaining any sort of weight loss nearly impossible. Cutting calories will not help with weight loss when suffering from this condition. In fact, because of the already slowed metabolism the body will start hoarding what little calories it is getting, further exacerbating the fatigue and weakness associated with hypothyroidism.

Hyperthyroidism, on the other hand, occurs when the thyroid releases too much thyroid hormone. When this happens the person’s metabolism raises drastically. While this may seem like a good thing for someone trying to loose weight the truth is that both forms of thyroid dysfunction are extremely dangerous and must be treated with thyroid hormone replacement therapy.

For those with normal thyroid function loosing and gaining weight is a matter of calories in and calories out. But for those who are having difficulty loosing weight despite trying all the normal routes making sure the thyroid is functioning properly may be the first step to restoring the body’s hormonal balance.

Twelve Ways to Revive and Boost Your Metabolism – When You’re Hypothyroid, What You Can Do to Jumpstart Your Metabolism

When you’re hypothyroid, fatigue, difficulty losing weight, or continued weight gain can all be attributable to a drop in the metabolism that frequently accompanies hypothyroidism. Even after your hypothyroidism is properly treated with thyroid hormone replacement, you may find that your metabolism has not bounced back to where it was before. This sluggishness in your metabolism can leave you feeling exhausted, and finding that you can’t lose weight, despite a healthy low-calorie diet.

Here are some ways you can help revive and boost your metabolism.

Make sure you eat breakfast. If you don’t eat breakfast, you slow down your metabolism and send the body into “hoard mode,” thinking it’s starving because you’re going a long period of time frequently 8 to 10 hours or more, without food.

Eat the majority of your food earlier in the day. Dinner should be your lightest meal, and some experts recommend you don’t anything after 8 p.m., or any later than 3 to 4 hours before bedtime. This helps your body process and burn the food when you’re aware and moving around and burning more calories per hour.

Don’t starve. Dropping your calorie intake below 1,000 calories a day will signal to your body that you are in starvation mode, and will slow down your metabolism.

Eat smaller meals more frequently. Smaller, more frequent meals keeps your blood sugar stable and provides a steady source of energy to fuel metabolism.

Get enough aerobic exercise. As much as you can is really a help for your metabolism, and if you do it in the morning, you’ll raise your metabolism all day.

Build muscle with weight training or resistance exercise. At least two to three times a week, you should add weight training or progressive resistance exercise that builds muscle. Muscle burns more calories than fat, and the more muscle you have, the more calories you burn, even at rest!

Water, water, water!! You’ve heard it before, but drink those 8 8-ounce glasses of water every day. The energy burning process of metabolism needs water to work effectively.

Get enough B vitamins. Among supplements, if you are suffering from flagging energy, you need to make sure that you are getting enough B vitamins. Vitamin B-12 in particular is one that is essential for energy. To ensure you’re getting enough B vitamins, consider taking a B complex, plus a separate sublingual B-12.

Try a supplement for fatigue. Another type of supplement useful for fatigue is in the area of substances that the body naturally produces for energy production.
Supplements in this category include:
        – Co-enzyme Q10, also known as CoQ10, which supplies energy to muscles
        – L- Carnitine
        – NADH (Nicotinamide Adenine Finucleotide) which helps cells convert food into energy
        - Green Tea extract
        - Try Chinese Herbs

In terms of herbal remedies, while you should avoid ephedra and ma huang stimulants, you can ask your practitioner about schizandra–a Chinese herb that is used for fatigue. Ginseng is also popular for energy. Before trying any herbs, supplements, or vitamins, you should of course consult with your practitioner to ensure they are safe for you. Ginseng, for example, is not recommended for someone with high blood pressure and many herbs and supplements are not recommended during pregnancy.

Try mate tea. In the process of writing my book, Living Well With Hypothyroidism: What Your Doctor Doesn’t Tell You…That You Need to Know, I had the opportunity to interview herbal and aromatherapy expert Mindy Green of the Herbal Research Foundation. I asked her what, as a person with hypothyroidism, I should reach for when I’m just completely out of steam, and am ready for a giant double espresso in order to make it through the day. Mindy, said, unquestionably, mate tea. Mate, pronounced, “mah-tay,” is an herbal tea native to South America. Mate is considered far more nutritious than black tea or coffee, and though it also has some caffeine, its effects are energizing, rather than making people jittery.

Consider Energy Work. Energy and bodywork , such as yoga, tai chi, qigong (pronounced chee-gung), and Reiki, can all help in adding and balancing energy. In qigong, tai chi, and yoga, gentle movements are used to move energy along the energy pathways of the body. In Reiki, a practitioner helps open up energy channels.

Posted in Fitness Health | Tagged: Metabolism | Leave a Comment »

Setting the Marathon Goal For 2010

Posted by AQ on 091116

goal-setting In 2010, I have set a personal goal to compete and complete a marathon (still picking which one to run). This will be my first marathon. I have competed and completed a half-marathon.

My Goal is to finish. But, there a few other things too.

But there is so much more to racing a marathon than just your finish time. I have to train myself in my long runs to maintain hydration levels. How about maintaining your blood and liver glycogen levels? No matter how well you have loaded up on carbohydrates, if my blood sugar levels drop. So, when setting goals for a marathon I should have two sets of goals, Results Based and Performance Based.

Both sets of goals should have clear measurable attributes to them so I know I have met them. I should also include contingency plans to ensure I can meet them should something happen on the course. A marathon mimics life so I need to feel comfortable changing my goals at any time when the situation warrants it.

Mental Strategies Helpful for Marathon Training
Of all the distance running events, the marathon presents the greatest challenges both physically and mentally. Even after completing all the required training and making it to the race site rested and healthy, arriving at the starting line in less than the ideal state of mind can have a devastating effect on your performance. Let’s discuss a variety of mental strategies that will enable you to set realistic goals, complete the necessary training (in particular, the long runs), and be optimally prepared mentally for the challenges that await you in completing the marathon.

Please be familiar with the following terminology (described with positive outcomes), as each will be mentioned later in this section: mental rehearsal / visualization (the process of creating pictures or images in your mind), imagery (playing out/imagining in your mind the way you wish for an event to occur), self-talk (the “voice” in your head that can be trained to provide positive affirmations during adversity and tough times).

Before you begin
There are certain “prerequisites” or internal characteristic that a runner must possess in order to undertake the necessary training that the marathon requires. These include motivation, self-discipline, and effective time-management, all of which are inter-related characteristics. A coach can be enthusiastic about the training program he or she designs/presents and show interest in the runner’s development; however, motivation and self-discipline must be developed primarily from within. The best marathon training program in the world will not enable a runner to make it to the finish line of a marathon if he or she isn’t internally motivated to undergo and complete the training and then finish the race. Similarly, it requires a great deal of self-discipline to complete the long training runs while at the same time, cope with other daily distractions and manage all the personal responsibilities daily living provides. This is why it is crucial that the runner who wishes to train for the marathon be an effective manager of time.

Short and long term goal setting
Let’s start with general goal setting considerations. For most first time marathoners, goal setting is simple: to finish the race! Nevertheless, regardless of your experience level and race aspirations, it is best to be as specific as possible when setting goals. Be sure to write the goals down, perhaps tell others about your goals, and set a time frame for achieving the goals. These strategies will enhance the possibility of achieving both your short-term objectives as well as your big goal. There are two basic types of goals: process goals and outcome goals. It is important to set short-term objectives (process goals) on your way to achieving the big goal (outcome goal). These are definitions and examples of process and outcome goals:

Process goals – These types of goals involve activities that focus on mastering the task and increasing one’s skill level (e.g., the knowledge and training needed to complete a marathon). Examples of process goals include: following the training schedule as closely as possible; improving your nutrition; reading as much as you can about the marathon; consulting with your coach on a regular basis; getting more sleep to be as rested as possible, etc. Outcome goals – These goals relate to the finished product or stated differently, goals you hope to accomplish in the marathon. Examples include: breaking 4 hours in the marathon; running the second half of the marathon faster than the first 13.1 miles; defeating a rival; running a personal best in the marathon.

Let’s talk now about marathon goal setting considerations. In the couple of weeks prior to the marathon, think about three (outcome) goals you would be interested in accomplishing for your marathon: (1) an easily obtainable goal, (2) a realistic yet moderately challenging goal, and (3) an ultimate goal. Determine a strategy to achieve the ultimate goal, but build into your plan flexibility to aim for less ambitious goals if things don’t pan out the way you had planned. Above all, be realistic. For example, if you don’t possess the genetic predisposition (natural ability) to run a sub-38 minute 10k, there is very little chance you can break three hours in the marathon, no matter how positive an attitude you possess!
Strategies for completing the training

Find a coach with the reputation for being both enthusiastic and positive. These traits can help inspire and motivate you.
Join a group or team whose members share your same goals. These individuals can provide you with the needed emotional support to succeed. Groups or a training partner can help make completing the long runs easier than doing these alone. It is essential to find training partners who run your approximate pace so that your workouts do not turn into races.
When doing your long runs, break the course into sections mentally. That is, mentally run from one landmark to the next instead of thinking of completing the entire 20-mile training course. When you reach the first landmark, then mentally think of running to the next and so forth.
Realize that the training will not always be easy. If running a marathon were simple, there would be no challenge as everyone would be able to do it. To enable you to cope with the physical and mental demands of completing the long training runs and the actual marathon when the going gets tough, there are several mental strategies you can utilize.
Examples of mental strategies during your training
- Self-talk thoughts Think and say to yourself…
-If this was easy, then everybody could complete a marathon”
-Keep running… Maybe I will feel better when I have some drink”
-If I quit now, I will be very disappointed in myself later this afternoon”
-I am not really physically tired; I am more fatigued mentally”
-Completing this important training run will give me confidence and enable me to finish the marathon comfortably”
-In just one more hour this run will be finished and I will be in at home… showering, relaxing, eating, etc.”

Imagery Imagine…
Imagine that you are a world-class runner and are in the lead of the Boston or Olympic marathon.
Imagine that your running form is smooth and graceful.
Imagine that your a running effortlessly and very relaxed.
Visualization / Mental rehearsal strategies Visualize…
Picture yourself running every mile of the marathon for which you are training. Visualize what the finish line area will look like (e.g., with the clock displaying the time you are shooting for).
See in your “mind’s eye” the spectators who will be cheering for you. Think of all your friends back at home who will be thinking about you and pulling for you while you will be running.

Posted in Fitness Health, Running | Tagged: fitness goal, Marathon Goal | Leave a Comment »

Can’t Sleep

Posted by AQ on 091115

Can’t fall asleep? Toss and turn all night? Are you so anxious about not sleeping that you CAN’T sleep? Millions of us battle sleep deprivation. sleeping-sign-l

Most of us occasionally lose sleep, but for others, it’s a serious problem. So serious, that you can create physical and emotional problems and you’re more prone to injury. If you use medication or take a drink to nod off, you’re also risking addiction.

But you should also know that insomnia is NOT really a serious health problem. It’s not a chronic illness – just irritating, because everyone else is sound asleep.

So here are the facts:

Most adults need approx 7 – 8 hrs of sleep each night. But it’s different for each one of us. So how do you know how many hours you need? If you’re not tired the next day, that’s what you need.

The key is to ask yourself why you can’t get to sleep. You may be in physical pain. You may have anxiety about a problem or situation and it’s spinning around in your brain…. Discover the cause and you can then put it behind you.

But, if you have serious medical condition you should always consult a physician.

As we age, our sleep patterns also change. It is not uncommon for elderly people to sleep less at night and take cat-naps during the day. Not everyone needs those 7 – 8 uninterrupted hours. Some need more, some less.

Note that, if you eat late night dinners, chances are you won’t be able to fall asleep on a full stomach. if you’re eating a heavy meal, give yourself at least 2 hrs before going to bed, but it’s best to eat lighter meals, earlier in the evening. If you’re hungry later on, eat a banana and drink chamomile tea. Other bedtime snacks suggestions, low sugar cereal or granola with low fat yogurt. Warm milk and ½ a sandwich – but make sure to keep it light.

And if you can’t sleep, don’t get up and raid the fridge late at night. Rich food, fatty food, spicy food, too much alcohol, caffeine and drinking lots of fluid, will all work against you
Computer games, IM, Facebook etc. can be stimulating activities and will keep your thoughts spinning, – even after your head hits the pillow. It’s more relaxing to read a book or flip through magazines – take a walk, ride a bike – but remember that too much stimulation will prevent you from sleeping.

Take a drink. You’ve heard that before. A nightcap may make you sleepy, but you won’t have a peaceful night. Also, drinking before bed can become habit forming and that’s how many people start on the road to addiction. Beware that alcohol and sleep medication, definitely don’t mix.

Sleep can be affected 10-12 hrs after drinking coffee or other caffeinated drinks. So cut down on caffeinated coffee, teas and sodas and of course cigarettes are stimulants. If you smoke before bedtime it won’t be helpful to get you to sleep.

Remedies to help you fall asleep

1) Make a to-do list for the next day then tell yourself you’ll do it tomorrow.
2) Write a worry list and tell yourself that there’s nothing you can do now, so go to sleep.
3) Listen to relaxing music before bed
4) If you can’t go to sleep in 15 minutes, get out of bed and do something – not the computer, housework or anything that will stimulate you – reading makes you drowsy.
5) Make sure you’re comfortable in bed.
6) Make sure the room is dark
7) The room should not be too hot nor too cool.
Wake up and go to sleep at the same time every night. This sets your natural body clock.
9) Use relaxation techniques: meditation tape, yoga – this will get both your body and mind to relax.
10) If you’re in bed, engage your brain in a non-stimulating exercise ex. counting, visualization, deep breathing

Unless sleep deprivation results from a medical problem, medication should always be used as a last resort. If you are using prescription drugs to get to sleep, have it monitored.

No drug is without side effects. Even over-the-counter medication can cause side-effects ex. rebound insomnia (then you’re worse than you were in the first place) and you can become dependent as well.

The up side is that occasional insomnia is normal. If you keep that in mind, you won’t worry about those bad nights and sleep deprivation won’t develop into an an obsession.

Posted in Lifestyle Fitness | Tagged: Insomnia, Lack of Sleep | Leave a Comment »

Fitness Trends 2010

Posted by AQ on 091113

According to an American College of Sports Medicine (ACSM) survey published in the November/December issue of ACSM’s Health & Fitness Journal. The importance of experienced and educated fitness professionals remains the top predicted fitness trend for the third straight year. The survey, now in its fourth year, was distributed to ACSM certified health and fitness professionals worldwide and was designed to reveal trends in various fitness environments. Nearly 1,500 completed surveys were received from respondents around the world. Thirty-seven potential trends were given as choices, with the top 20 ranked and published by ACSM.

TrendsPast 4years

The elevated importance of experienced and educated fitness professionals was identified as the top trend of 2010, likely due to increased industry regulation and an influx of specialty certifications and educational programs available for these professionals. This trend has moved up the list since the survey’s inception in 2007, when it ranked third.

Strength training surged to second in the rankings, an indicator of the increased focus on strength training for various populations. Though strength training once was viewed only as a training method for male bodybuilders, more average exercisers and women are realizing its importance for healthy bones, muscles and aging.

Walter Thompson, Ph.D., FACSM, lead author of the fitness trends survey, says the 2010 predicted trends reflect consumer intelligence. “Consumers are more conscious of their finances than ever,” he said. “If they’re going to work with a fitness professional to improve their health, they’re going to do their homework and find someone who’s educated, experienced and certified by a reputable organization such as ACSM.”

The top 10 fitness trends predicted for 2010 are:

1. Educated and experienced fitness professionals. Because of an increase in the number of organizations offering health and fitness certifications, it’s important that consumers choose professionals certified through programs that are accredited by the National Commission for Certifying Agencies, such as those offered by ACSM.

2. Strength training. Strength training is an essential part of a complete physical activity program – for all physical activity levels and genders. In addition, some health clubs still focus exclusively on weight lifting and strength training.

3. Children and obesity. Health and fitness professionals see the growing problem of childhood obesity as an opportunity to reverse an alarming trend. There is also an increasing market demand for programs tailored to overweight and obese children.
TrendsFuture2010
4. Personal training. Education, training and proper credentialing for health and fitness professionals who act as personal trainers has become increasingly important, and is an integral part of staffing for health and fitness facilities.

5. Core training. Different from strength training, this type of training specifically emphasizes conditioning of the middle-body muscles, including the pelvis, lower back, hips and abdomen – all of which provide needed support for the spine.

6. Special fitness programs for older adults. With more and more of the baby boomer population reaching retirement age, health and fitness professionals are designing age-appropriate fitness programs to keep older adults healthy and happy well into their golden years.

7. Functional fitness. This is a trend toward using strength training to improve balance and ease of daily living. Functional fitness and special fitness programs for older adults are closely related.

8. Sport-specific training. This trend distinctly relates to young athletes. High school athletes are incorporating training into their off-seasons in order to stay in top shape for their sports, and might join a health and fitness club or local community health organization to increase strength and endurance.

9. Pilates. Incorporating core training using the entire body, Pilates classes have become a mainstay of many health and fitness clubs. Pilates also improves flexibility and posture.

10. Group personal training. Perhaps the most surprising top-10 trend of the survey, group personal training involves small groups, in lieu of one-on-one instruction. The trend may reflect economic difficulties and makes financial sense for both the client and the trainer.

Posted in Fitness News | Tagged: fitness trends | Leave a Comment »

WOD-20090909 “Grow”

Posted by AQ on 090910

Training has started for the Route 40 Seasonal Goal “That’s why you’re here”. Remember to wear reflective clothing and lights. The times are below, based on memory.

WORK OUT: Run 3.4 Mile Grow

Jessica – 37.48
Jackie – 38:14
Eureka – 38.52
Shannon – 41:58

Remember Route 40 Seasonal Goal: The seasonal goal is to compete and complete a 5k race. The event is scheduled for September 26th. The race is Catonsville Fall Into Fitness. go to http://www.catonsvillerun.org/ for more information. Our team name is “Team Route 40” We will be wearing team shirts.

Posted in WOD - Workout of Day | Leave a Comment »

WOD-20090908″Focus”

Posted by AQ on 090910

WARM UP
30 Side Straddle Hop
20 Toe Touches
20 Engines
100M Run
30 Air Squats
100M Run
10/7/5 Push Ups
60M High Knees
40M Run
30 Sit Ups
100M

WORKOUT
40 Biceps Curls
40 Upright Rows
20 Deltoid Raise (Slow)
REPEAT 2X

20 Renegade Rows
20 DB Crossover Lunge
40 Standing Tricep’Skull Crushers’
40 Hammer Curls

200M Run
60M Forward Lunges

60M Bear Crawl with Dumbbells
20 Renegade Rows
10 Push Ups
10 Renegade Rows
5 Push Ups
60M Bear Crawl

15 Burpees

CORE/ABDOMINALS
40 Reverse Crunches
30 Flutter Kicks
1min Plank
50 Mason Twists
10 Pike Ups
30 Plank Knee Ups (Slow Mt Climbers)

Posted in WOD - Workout of Day | Leave a Comment »

Push the Plate Away…For a Little While

Posted by AQ on 090904

Periodic Fasting
Scheduled fasting provides an opportunity for body to cleanse the entire digestive system by itself in the natural process. The term fasting refers to restricted consumption of meals enforced by an individual to fulfill a specific requirement.

For several years, fasting is acknowledged as the most successful natural technique to cure abdominal disorders. The root causes of stomach diseases are due to intake of foods which do not digest properly by the digestive organs and get stored within stomach contributing growth of harmful bacteria, impurities and poisonous matter.

Refusal of a meal during a day help metabolism to lighten from overburdened consumption. Fasting, thereby endows body with an opportunity to recover its metabolism by expelling out impurities and clogged waste.

Fasting also assists in rejuvenation of damaged blood tissues and enhances blood circulation. As per the medical experts, consuming controlled diets are one of the best ways to provide rest to the digestive organs, kidney and liver.

An individual should perform fasting at least once a week for an effectual detoxification of body. Fasting triggers the life saver mode of immune system which further results in consumption of stored fat cells by the body to maintain energy levels. Controlled fasting is also widely used by the people suffering from obesity as a weight loss technique.

Fasting requires firm determination and self control to keep oneself away from delectable dishes. This procedure triggered by fasting helps to boost one’s confidence level by providing the personality intellectual strength and firm determination. The prescribed duration for safe fasting varies from 12-24 hrs depending on one’s own determination.

However, fasting for more than one week should be implemented under supervision of medical practitioners as over fasting might pose a threat to health condition. Post fasting, it is advisable to maintain an adequate diet with lots of fresh fruits and vegetables together with a healthy lifestyle to enhance energy, liveliness and to gain most out of it.

Persons with diabetes, hypertension or anemia should not practice fasting without proper consultation with doctor. Juice fasting is recognized by US health department as a more effective method as compared to the conventional water fasting owing to the fact that fresh fruit juices are rich in sugars, minerals, enzymes and vitamins that help to normalize the body functions.

Posted in Food | Tagged: fasting | Leave a Comment »

Food Combining Explained

Posted by AQ on 090903

chart ‘Food combining’ refers to the combination of foods which are compatible with each other in terms of digestive chemistry. Food combining is a basic component of optimal nutrition because it allows the body to digest and utilize the nutrients in our foods to their full extent.

The discomforts of indigestion are so common in today’s society that indigestion is almost considered normal. The fact that over 2 billion dollars are spent each year on antacids is proof of this. Rather than using drugs to suppress symptoms, wouldn’t it be wiser to remove the causes of indigestion?

Food combining is based on the theory that different food groups require different digestion times. Digestion is helped the most by using foods which have roughly the same digestion time.

Correct food combinations are important for proper digestion, utilization, and assimulation of the nutrients in our diet. The principles of food combining are dictated by digestive chemistry. Different foods require different digestive enzymes to aid in the digestive process – some acid, some alkaline. As any student of chemistry will assure you, acids and bases (alkalis) neutralize each other. When acids and alkalines come in contact, they neutralize each other and this retards digestion.

Protein foods require a highly acidic environment for digestion while carbohydrates (starches, fruit and sugars) and fats require a more alkaline medium. Anytime 2 or more foods are eaten at the same time, and those foods require opposite conditions for digestion, the digestive process is compromised.

When starches and proteins are combined their stimulation to the digestive juices generates a conflicting response and produces a medium which does not digest either food very well. This situation often leads to indigestion, bloating, gas, abdominal discomfort, and poor absorption of nutrients. Any quick digesting foods – such as fruit – must wait until the slowest digesting foods leave the stomach before they can leave – a process which can take up to 6 or 8 hours. While waiting, the fruit and some of the starches undergo some decomposition and fermentation, producing gas, acid and even alcohol along with indigestion.

Following principles of Food Combining:
The most important rule, is this: Don’t mix starch foods with protein foods at the same meal.

Here are the other principles which proponents of food combining adhere to:

1. Eat starches and acids at separate meals. Acids neutralize the alkaline medium required for starch digestion and the result is indigestion and fermentation.

2. Eat carbohydrate foods and protein foods at separate meals. Protein foods require an acid medium for digestion.

3. Eat only one kind of protein food at a meal.

4. Eat proteins and acid foods at separate meals. The acids of acid foods inhibit the secretion of the digestive acids required for protein digestion. Undigested proteins putrefy in bacterial decomposition and produces some potent poisons.

5. Eat proteins and fats at separate meals. Some foods, especially nuts, are over 50% fat and require hours for digestion.

6. Eat proteins and sugars (fruits) at separate meals.

7. Eat starchy foods and sugars (fruits) at separate meals. Fruits undergo no digestion in the stomach and are held up if eaten with foods which require digestion in the stomach.

8. Eat melons alone. Melons combine with almost no other food.

9. Forget the desserts. Eaten on top of meals they lie heavy on the stomach, requiring no digestion there, and ferment. Bacteria turn them into alcohols, acetic acids and vinegars.

Food combining: chew all food close to liquid consistency. We can assimilate only those foods which are the most liquified.

Try it for yourself
Food combining is a controversial practice. Many people swear by it, while others find it ineffective and frustrating. There is no detriment to the food combining diet – if it works for you, use it.Food combining is an area where everyone seems to have an opinion. One way to find out what is right for yourself is to experiment. Try it and see how you feel. Listen to your body. What works for one person may not work for another person.

Posted in Nutrition | Tagged: food combining | Leave a Comment »

WOD-20090902 Night Light, Anyone?

Posted by AQ on 090902

Autumn is coming, so step up your safety efforts. The team will dust off the reflective clothing, running lights etc.

WORK OUT: Run 3.4 Mile

nightrun

Here’s how to run safely at night:

Wear reflective clothing. If there’s one precaution that can save your life when running at night, wearing protective clothing would be it. If you’re not wearing reflective gear, cars will have a difficult time seeing you and may be unable to stop quickly enough when they do. If you’re concerned about overheating when you wear reflective clothing, look for running clothing with breathable microfibers. Putting on reflective clothing is a small precaution that may save your life.

Let someone know where you’ll be running. Because running at night is inherently more risky, let someone you know and trust know your route and approximately how long you’ll be gone. If you don’t return within a reasonable time, they can take the car and look for you.

Run facing traffic. The advantage to running at night is that it’s easier to see an oncoming car with its headlights on. By running in the direction of traffic, you’ll have better visibility and can move off the road quickly when a car approaches.

Run indoors during inclement weather Running at night when you can’t see the pavement is tricky enough without adding additional factors such as a wet or slick surface. If the streets and sidewalks are wet, do your workout on an indoor treadmill instead.

Take a flashlight. When you run at night, it’s difficult to see the ground. Imagine how easy it would be to trip over a branch in the road or even slide on some rocks or gravel. A small hand-held flashlight is useful for illuminating the ground as well as alerting oncoming cars of your presence.

Double tie your shoes. It can be difficult to tell when your shoelaces are untied when you run at night. Take some extra time to double tie your shoe lashes or wear running shoes that don’t lace up to avoid tripping during your run.

Choose your route. Choose your evening running route carefully so that you jog on well lit streets and roads. It’s far safer to jog on streets where you can look down and see your feet and easily see what’s in front of you. It’s also helpful if you pick a clear night with a full moon to illuminate your path.

Consider running with someone. For an additional element of safety, consider running with a jogging partner after dusk. Not only will running with a partner make your run more enjoyable, it may also deter interlopers who may not have good intentions.

Posted in Running | Tagged: Running at night, running safety | Leave a Comment »

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