BLOG 35 COMMON LINGO

 BLOG 35 COMMON LINGO

I hear these two words all the time. In fact, I might even classify these terms as “trendy”. First up, I hear the word “organic” nearly every day be it in a food journal, what I’m eating, or from a client. Next up, I hear “gluten free” quite regularly. As a result, let’s straighten out what these words really mean, how we are affected by them, and clear up any misconceptions while we’re at it.

So what does “organic” mean?? The textbook version would be from The USDA National Organic Program (NOP) which defines organic as follows: “Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones” (http://www.organic.org/home/faq#faq1). Pesticides are not used and thorough inspection is done by the USDA of the product before it can be labeled “organic”. A government certified inspector is sent out to the farm. Adding to this, any company like a restaurant or supermarket that handles the product, must also use the associated standards to maintain the label as “organic”.

Many of us would say organic is more expensive. Well, it takes a farmer three years to convert their farm to grow organic products undergoing the rigorous standards to earn the title. Organic farmers don’t receive federal subsidies so we really get what we are paying for and that’s the cost to grow it. There is more labor and maintenance required on these farms, and most aren’t operating on a huge playing field. So for something to be called “organic” this means that 95% of the total product must be organic. If something is made with organic ingredients, then 70% of these products are organic and the remaining 30% must have no genetically modified organisms (GMOs). The taste and quality of the products are in the eye of the beholder, and whether or not “organic” means more nutritious is up for debate. Surely, pesticides aren’t healthy for us to ingest. However, my grandfather is 94 years old and was an entomologist who went into the fields during the 80s and 90s without even a mask on to research DDT. He’s seems to be okay haha.  http://www.organic.org/home/faq#faq1

Oh the “gluten free” craze. Pet peeve: Gluten free does not mean calorie free. Okay, I had to get that out. A gluten free diet would obviously exclude gluten from the foods, which is found in grains such as barley, wheat, and rye. Having a gluten free diet is to help with symptoms associated with Celiac disease, which causes inflammation in the small intestine. Wheat and barley are found in a lot different foods such as breads, many baked goods, pastas, cereals. Barley is found in soups and beers. Rye is found in breads, pastas, and cereals. Celiac disease is more common than one might think: “A study done by Mayo Clinic and the National Institutes of Health estimates that about 1 in 141 people in the U.S. have celiac disease, although the disease often goes undiagnosed. Celiac disease is most common in Caucasians” (http://www.mayoclinic.org/diseases-conditions/celiac-disease/basics/causes/con-20030410). In my opinion, if one does not have Celiac disease, purchasing gluten free products is not a necessity.

It’s important to understand that from a macro nutrient and fitness stand point, gluten free doesn’t mean calorie or carbohydrate free. So many times I hear statements like, “I did have pie last night, but it was gluten free”. So in a sense, to me, whether you had an apple that’s normal or organic doesn’t matter and whether you had pie that’s normal or gluten free doesn’t matter. I need to know the sugar, fat, and carbohydrate content to make any justifications. There’s room for argument here as I have anticipated. Jillian Micheals, the infamous trainer states, “Don’t be fooled — gluten-free doesn’t automatically mean ‘low calorie’ or ‘healthy;. In fact, gluten-free foods are not only more expensive, but full of extra calories and sugars to make up for taste and texture when alternative products are swapped. They also tend to have less fiber than their gluten-containing counterparts. Unless people are careful, a gluten-free diet can lack essential nutrients since a lot of the gluten-free products tend to be low in B vitamins, calcium, iron, zinc, and magnesium. Another rule of thumb, don’t confuse ‘gluten free’ with ‘low carbohydrate,’ some gluten-free pastas are actually higher in carbohydrates than regular pasta” (http://www.jillianmichaels.com/fit/lose-weight/myth-gluten-free). The bottom line would be lessen the intake or eliminate these products whether gluten free or not because of the carbohydrates they contain.

In the fitness and health world, one size does not fit all. Clients come to me all the time asking if I’ve heard of this or that and their friend recommended they try something. I practice what I preach and can only give advice, not an expert opinion. I think we can all agree that the food we eat today is certainly much different than what was on the table 30 years ago. There is growing popularity of the farm to table movement lately as we discover more and more what we are really eating. Oh the freedom of choice… seems to get us in trouble sometimes haha. Finding balance is the key. Focus on a healthy lifestyle that fits your needs, whether it be all organic based or gluten free. DO IT and STICK TO IT!!!!

BLOG 34 THE RUSSIAN SCANDAL

BLOG 34 THE RUSSIAN SCANDAL

Growing up as an athlete, I was taught there are rules to the game and the referees officiate, the coaches coach, and my job is to compete within this structure. Somehow, the concept of winning can distort the game at play, be it gambling, recruiting practices, deflated balls, and now, the use of illegal performance enhancing substances. The recent Russian doping scandal shocked the athletic and Olympic world. Justice will take time, but for now, let’s take a look at what happened.

Someone always lets a secret slip, and rumors began to spread that Russia was covering up doping athletes in laboratories. The investigation has been suspicious and no one knows who they can trust. Undercover staff posed as laboratory workers, but were in fact members of the FSB, the successor agency to the KGB. For example, “In Sochi, the resort where Russia held the Winter Olympics last year, one lab worker cited by the authors reported a high-degree of intrusion. "We had some guys pretending to be engineers in the lab but actually they were from the federal security service," the staff member said” (http://edition.cnn.com/2015/11/10/sport/russia-doping-report-shocking-things/). Essentially, the laboratories were covering up the “positive” test results for doping. To make matters worse, “In one of the most spectacular examples, it details the ‘intentional and malicious destruction’ of 1,417 test samples at the lab that a WADA team had specifically requested be kept. The director of the lab, Grigory Rodchenkov, ordered that the samples be thrown out just days before the WADA team arrived for an inspection in December, according to the report” (http://edition.cnn.com/2015/11/10/sport/russia-doping-report-shocking-things/). To add to this, some track officials were given paid bribes to keep these positive tests a secret.

There are a few key figures behind the scenes of all this. To start, there’s Valentin Balakhnichev, who is the head of the Russian track federation and is being held most responsible. Sergey Portuglov is the head of Russian track federation’s medical commission and is accused of covering up tests. Lamine Diack is 82 years old, calls the accusations a “joke”. He is the, “The former president of track and field’s governing body and a former long jumper, soccer coach and government official in Senegal. Diack is under criminal investigation in France on corruption and money-laundering charges, accused of demanding money to hide positive drug tests by Russians” (http://www.nytimes.com/interactive/2015/11/09/sports/russia-doping-scandal-key-figures.html?_r=0). Another person involved in the investigation is Liliya Shobukhova, who is, “A Russian marathoner who won three times in Chicago and once in London. She was permitted to compete at the London Olympics despite abnormalities in her biological passport, according to reports, after paying a bribe of 450,000 euros ($483,000) to the Russian track federation” (http://www.nytimes.com/interactive/2015/11/09/sports/russia-doping-scandal-key-figures.html?_r=0). A couple other medal winners including Mariya Savinova and Anastayisa Bazdyreva who have been captured on tape and not cooperating in regards to their use of substances. These athletes face a lifetime ban.

Russian President, Vladimir Putin, wants to punish the athletes individually, not as a whole. This seems fair for those who did not break the rules. He said, “"It is essential that we conduct our own internal investigation and - I want to underline - provide the most open professional co-operation with international anti-doping structures” (http://www.bbc.com/sport/athletics/34794489). As for now, the IAAF (International Association of Athletics Association) is handing the matter and deciding what actions will be taken against the athletes and in regards to the next Olympics.

The athletic world is losing its credibility with incidents such as this one. We marvel at athletes’ talents and admire their accomplishments, but there’s a right and wrong way of winning. I hope that the punishment fits the crime and that precedence is set. This scandal is not the first of its kind, but let’s hope the aftermath will deter these crimes from repeating themselves and we watch TRUE athletes compete in our next Olympic games.

BLOG 33 ARTIFICIAL SWEETENERS

BLOG 33 ARTIFICIAL SWEETENERS

Artificial sweeteners and other sugar substitutes are extremely prevalent in the fitness and weight loss world. Many foods and beverages contain them as an alternative to real sugar, which we are aware is not good for us. The idea is that we are saving calories, but we me be doing more damage than help. In our world of processed foods, the “natural” element of what we consume has been replaced by chemicals and substances that are foreign to our bodies.

There are a number of terms used for artificial sweeteners such as “sugar free” or “diet”, which basically means a sugar substitute is being used instead of real table sugar. Common artificial sweeteners are Aspartame (Equal, Nutrasweet), Sucralose (Splenda), and Saccharin (Sweet- N- Low). They’re everywhere and we see them in dairy, baked goods, soft drinks, canned foods, candy, and powdered drink mixes.

Let me start with the benefits. Obviously, unlike real sugar, artificial sweeteners will not cause cavities and tooth decay. They are definitely good for weight control. For example, “One of the most appealing aspects of artificial sweeteners is that they are non-nutritive — they have virtually no calories. In contrast, each gram of regular table sugar contains 4 calories. A teaspoon of sugar is about 4 grams. For perspective, consider that one 12-ounce can of a sweetened cola contains 10 teaspoons of added sugar, or about 150 calories.” (http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936). They can also be used as a sugar substitute for diabetics. Artificial sweeteners don’t raise blood sugar because they don’t have carbohydrates.

On the other hand, these products are questionable when it comes to our health. The Food and Drug Administration (FDA) does regulate these products. Some research has shown a link between cancer and artificial sweeteners, but the FDA states that these substitutes are generally safe. To start, Saccharin was discovered by a chemist using coal tar. We are tricking out taste buds: “Sucralose, sold under the brand name Splenda, is 600 times sweeter than table sugar, and neotame, an emerging alternative to aspartame, is 7,000 times sweeter. Stevia is 200 to 300 times sweeter than table sugar. And evidence suggests that exposing your taste buds to these high-intensity sweeteners makes them less receptive to natural sources of sweetness such as fruit. When your taste buds get dulled, you're more likely to seek out sweeter and sweeter foods (http://www.rodalesorganiclife.com/food/trying-lose-weight-stay-away-artificial-sweeteners). Our hunger signals become confused too. Our body thinks it is getting something that it is not. Many highly nutritious foods become replaced by products with these genetically modified chemicals in them. Like most things in life, anything is moderation is okay, but, “Animal studies suggest that artificial sweeteners may be addictive. In studies of rats who were exposed to cocaine, then given a choice between intravenous cocaine or oral saccharine, most chose saccharin” (http://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030).

In my world surrounded by weight loss and supplements, I have to be careful of too many artificial sweeteners in my food and drink selections. Seems like there’s always catch to what we do. I know that many of the nutrients from whole foods are compromised by the supplements I use. For example, when choosing a Quest Bar I only select flavors with no artificial sweeteners, keeping in mind the other amino protein drinks I’ll be having later contain Sucralose. In researching for this Blog, my findings were quite confusing. So many articles say the “potential dangers”, “possible side effects”, “may cause”, or “potentially harmful”. For example here’s a debatable study: “The San Antonio Heart Study documented weight change in men and women over a seven- to eight-year period and offers evidence that weight gain and obesity were significantly greater in those drinking diet beverages compared with those who did not drink them. In another study, where the participants were adolescents, intake of artificially-sweetened beverages was associated with increased body mass index and increased body fat percentage in males and females at a two-year follow-up. Meanwhile, in Australia, where drinking artificially-sweetened beverages has increased while drinking sugar-sweetened beverages has declined, the rate of obesity has not decreased but been on the rise” (http://www.medicaldaily.com/4-dangerous-effects-artificial-sweeteners-your-health-247543).

When it’s all said and done, we know that too much of anything isn’t good for us. Moderation is the key. Over time, we may learn more about these substances. Initially, I compared this to the new craze with vaporized cigarettes. There has to be something wrong with the use of those, but as for now, we don’t have enough research. Proceed with caution is the message I’m receiving. We know that our fitness journeys aren’t always a clear path, but that’s what makes life interesting. We find what works, what’s not good for us, and what we need to let go. So many choice we have to make, but let’s just take it one decision at a time.  

BLOG 32 THE THYROID

BLOG 32 THE THYROID

The functioning of the thyroid gland plays an important role in our metabolism, which of course is related to our fitness journeys. It’s amazing to think that such a small gland located right below our Adam’s apple produces hormones that enter our bloodstream which then control our metabolism. Over the years, clients have been mentioning more and more on their medical intake questionnaires, symptoms related to having hypothyroidism or hyperthyroidism.

Our bodies depend on the functioning of the thyroid for our metabolism. Simply put, “The functioning of the thyroid gland is to take iodine, found in many foods, and convert it into thyroid hormones: thyroxine (T4) and triiodothyronine (T3). Thyroid cells are the only cells in the body that can absorb iodine. These cells combine iodine and the amino acidtyrosine to make T3 and T4. T3 and T4 are then released into the blood stream and are transported throughout the body where they control metabolism (conversion of oxygen and calories to energy)” (http://www.endocrineweb.com/conditions/thyroid/how-your-thyroid-works). This means, “Every cell in the body depends upon thyroid hormones for regulation of their metabolism” (http://www.endocrineweb.com/conditions/thyroid/how-your-thyroid-works).

Hypothyroidism is having an under active thyroid gland. There is not  enough production of the needed hormones. Women over age 60 seem to be the culprits of this. To put it best, “Hypothyroidism upsets the normal balance of chemical reactions in your body. It seldom causes symptoms in the early stages, but, over time, untreated hypothyroidism can cause a number of health problems, such as obesity, joint pain, infertility and heart disease” (http://www.mayoclinic.org/diseases-conditions/hypothyroidism/basics/definition/con-20021179).  Having hypothyroidism is common in older aged people, so sometimes one might associate fatigue or weight gain with aging, and ignore the symptoms. One’s metabolism is certainly slowing down and other signs may include (http://www.mayoclinic.org/diseases-conditions/hypothyroidism/basics/symptoms/con-20021179) : “Fatigue, Increased sensitivity to cold, Constipation, Dry skin, unexplained weight gain, puffy face, hoarseness, muscle weakness, elevated blood cholesterol level, muscle aches, tenderness and stiffness, pain, stiffness or swelling in your joints, heavier than normal or irregular menstrual periods, thinning hair, slowed heart rate, depression, and impaired memory”. I do have a number of clients who take medication to help with this. We know that a slow metabolism can affect your fitness goals, so it is important to know how well your thyroid is functioning.

On the other hand, hyperthyroidism is an overactive thyroid. Too much of the hormone thyroxine is produced. I have had clients come to me with this condition too, in which they want to put weight or muscle on due to their metabolic level. In summary, “Hyperthyroidism can accelerate your body's metabolism significantly, causing sudden weight loss, a rapid or irregular heartbeat, sweating, and nervousness or irritability” (http://www.mayoclinic.org/diseases-conditions/hyperthyroidism/basics/definition/con-20020986). Medication can be used to reduce the production of the hormone. Just like hypothyroidism, the symptoms aren’t exactly direct and often times might be thought of as related to other illnesses. There are quite a few symptoms which include the following (http://www.mayoclinic.org/diseases-conditions/hyperthyroidism/basics/symptoms/con-20020986): “Sudden weight loss, even when your appetite and the amount and type of food you eat remain the same or even increase, rapid heartbeat (tachycardia) — commonly more than 100 beats a minute — irregular heartbeat (arrhythmia) or pounding of your heart (palpitations), increased appetite, nervousness, anxiety and irritability, tremor — usually a fine trembling in your hands and fingers, sweating, changes in menstrual patterns, increased sensitivity to heat, changes in bowel patterns, especially more frequent bowel movements, an enlarged thyroid gland (goiter), which may appear as a swelling at the base of your neck, fatigue, muscle weakness, difficulty sleeping, skin thinning, fine, brittle hair”.

The number of people with thyroid conditions is pretty shocking. 1 in 13 people or 20 million Americans have a thyroid condition (http://www.rightdiagnosis.com/t/thyroid/stats.htm). Causes can be related to inflammation of the thyroid, cancerous growths in the thyroid, nodules that can develop and alter the chemical balance, an autoimmune issue, taking lithium, if the thyroid has been removed, or excessive exposure to iodide which is a dye used before X-rays or in some medications (http://www.webmd.com/women/guide/understanding-thyroid-problems-basics?page=2)/.  

All we can do is do the best we can with the body we are given. Next time you have a physical, ask to have your thyroid levels checked. Some clients are frustrated with the actions of their thyroid in relation to weight loss. We just have to remember the scale isn’t the only measure of progress and our overall fitness level. Clients still lose inches, body fat, and lower their BMI with these conditions, so focus on the positive and continue to be proactive. Onward we go!!!!

BLOG 31 PHIL JACKSON

BLOG 31 PHIL JACKSON

Coaching has been an integral part of my life. From having a father who’s a basketball coach, having many people coach me over the years, and then becoming a coach myself, I’d say my world has been pretty impacted by this topic. The foundations for my own practices are rooted in the examples my father has shown me, but there’s a well-known coach whom I have read and learned about and wanted to share with you. Phil Jackson, the infamous Los Angeles Lakers coach, has a style and philosophy I greatly admire.

Phil Jackson is widely considered one of the most successful basketball coaches ever in the NBA. The titles speak for themselves and the players he has coached along the way are some of the best. He won 6 NBA titles with the Chicago Bulls and 3 titles with the Los Angeles Lakers. He has coached players such as Michael Jordan and Kobe Bryant. What qualities and skills does he possess to be able to accomplish such feats?? The answer to this would be the application of his 11 Principles of Mindful Leadership. He established and published these Principles to share with others.

The major message I received from these Principles is that a leader’s job is to build leaders at all levels (http://www.leadershipnow.com/leadingblog/2013/06/phil_jacksons_11_principles_of.html). The number one principle is to, “Lead from the Inside Out”, which means being true to yourself. Phil Jackson stated, “As time went by, I discovered that the more I spoke from the heart, the more players could hear me and benefit from what I gleaned” (http://www.leadershipnow.com/leadingblog/2013/06/phil_jacksons_11_principles_of.html). Number 2 is to “Bench the Ego” which Jackson describes as “distributing power”, not trying to have the last word, and to always keep the team’s vision in mind. He said,
“If your primary objective is to bring the team into a state of harmony and oneness, it doesn't make sense for you to rigidly impose your authority” (http://www.leadershipnow.com/leadingblog/2013/06/phil_jacksons_11_principles_of.html). 

Number 3 is to “Let Each Player Discover His Own Destiny”. Every player has strengths and weaknesses, and it is important for each player to find out what they can contribute best to the team. This doesn’t always mean points or rebounds. Not everyone looks good on paper, but given direction they can uncover great skills they possess to add to their game and the team. For me, every client has strength and weaknesses and it is important to tailor workouts to both parts. Number 4 is that “The Road To Freedom is a Beautiful System”, which refers to his triangle offense his teams ran. This type of play allowed each player to have a role and the freedom to play within structure that doesn’t restrict the freedom to adjust to the moment. In other words, I’m no drill sergeant and want to create sustainable, realistic, and possible programs for clients. Number 5 is to “Turn the Mundane into the Sacred”. Jackson incorporated meditation into his practices, because contrary to popular belief, playing pro basketball can get mundane and players need stimulation other than just what plays to run. Adding variety to workouts is key to avoid burn out and boredom. Number 6 is called “One Breath = One Mind”, which really highlights his Zen philosophy. He said, “Players "often have to make split-second decisions under enormous pressure. I discovered that when I had the players sit in silence, breathing together in sync, it helped align them on a nonverbal level far more effectively than words. One breath equals one mind” (http://www.leadershipnow.com/leadingblog/2013/06/phil_jacksons_11_principles_of.html).

Moving on, Number 7 says that “The Key to Success is Compassion”. Relationships are important among team members. Building a trusting relationship in a positive environment is critical for client success. Number 8 is to “Keep Your Eye on the Spirit, Not on the Scoreboard”, which involves focusing on the players and their working together rather than what the score is. The scale isn’t the only measure of success. Number 9 is that “Sometimes You Have to Pull Out the Big Stick” which is about preparing players for unexpected situations using methods in practices to make them respond to chaos. We know that life happens, and staying on our fitness journeys when life presents challenges can be difficult. I want to provide the tools for successful adjustments. Number 10 says “When in Doubt, Do Nothing”. He says that some occasions call for no action. Sometimes a plateau just works itself out and the body will respond when it is ready to. He likes the quote from Satchel Paige, who said, “Sometimes I sits and thinks, and sometimes I just sits (http://www.leadershipnow.com/leadingblog/2013/06/phil_jacksons_11_principles_of.html)." Finally, Number 11 is to “Forget the Ring”. No one likes to lose, but all you can do it prepare as best as possible for success and the outcome will be what it will be.

I see my clients as my players and there are strategies I use with each one of them. Like Phil Jackson, I know it isn’t always about X’s and O’s or weight and numbers. The fitness relationship we build is important and helping develop a better attitude and mindset towards health and wellness is what I like to emphasize. We are focusing on lifestyle changes and connecting the mind and body for this journey helps for long term results and success. Having the compassion and the ability to work through chaos are all important tools. We can get to our goals and win titles with the correct approach. Coaching can be complicated dealing with the various personalities and finding what tactic works best for each individual, but that’s what makes the job interesting and entertaining. I may be more perfectionist then Zen like Phil Jackson, and don’t know that we will ever meditate haha, but his Principles are written on my desk on a Post- it note whenever I need to re-visit them.