Archive for the ‘Exercise Science’ Category
Wednesday, December 12th, 2012
My last post was about iron-deficiency anemia, celiac disease, and iron-rich foods. It came with a heavy dose of red blood cell biology and those of you willing to wade through it, not unsubscribe, and leave a comment at the end were rewarded with an opportunity to win a copy of The Gluten-Free Edge, my sports nutrition book co-written with Peter Bronski.
And the winner is (drum roll, please)—Jennifer R! Thank you all for participating and congratulations to Jennifer.
Since it’s the season for giving, I’m going to keep the giveaway streak going (see details below).
I thought I’d follow up my anemia post with a gluten-free, iron-packed, power-bar recipe that I developed as a homemade alternative to store-bought energy bars. This one is a take-off on an almond meal version featured in the recipe section of The Gluten-Free Edge and is proof that vegetarians (even vegans) can get the iron and protein they need if they do it right.
Gluten-free oat bran power bar (makes 16 servings)
What you need
1/2 cup oat bran (I used Montana Gluten-Free Oat Bran, see details below)
1 teaspoon ground cinnamon
1/4 teaspoon sea salt
1 cup walnuts
1 cup almonds
1 cup dried, unsulphured apricots, chopped
1/3 cup certified gluten-free oats (I get mine from MT GF Processors or GF Prairie)
1/2 cup chocolate chips (make sure they’re gluten-free)
1/3 cup honey
1 large egg
2 tablespoons coconut oil, melted, plus some to grease the pan
1-1/2 teaspoon vanilla
What you do
1. Preheat oven to 350 degrees. Grease a 9-inch square baking pan (I used a dark-colored metal baking pan).
2. Place the oat bran, the cinnamon, and the sea salt in a food processor and pulse until well mixed.
3. Add the walnuts, almonds, apricots, and oats and pulse several times, until the nuts and apricots are in small chunks but not completely ground. Add the chocolate chips and pulse a few times, leaving larger chunks.
4. In a bowl big enough to hold all the ingredients, whisk together the honey, egg, melted coconut oil, and vanilla. Whisk for 1 minute to ensure the ingredients are well mixed.
5. Add the dry (pulsed) ingredients to the wet ingredients and mash together with a fork. Use your hands if you have to and make sure everything is mixed together.
6. Spread the mixture in the prepared pan. Cover with parchment paper and, using your hands, press and flatten evenly. You can also use a flat spatula to even out the mixture. Remove the parchment paper.
7. Place pan on center rack of the oven and bake for 22 to 24 minutes, until golden brown. Remove from oven and let cool. Place the pan in the refrigerator to chill before cutting into bars. Store bars in an airtight container in the fridge, or wrap individually and freeze.
These bars are power-packed with nutrition and great for athletes. They’re high in carbohydrates (great workout fuel), high in protein (for recovery), and super high in iron (building blocks for RBCs, see prior post). The iron is mainly from the oat bran. The bars are also high in fat (another source of workout fuel), but the fat is from healthy sources, so don’t fret. Because of the high fat content, they aren’t low calorie, but if you need a boost while out hiking, biking, or during a mid-afternoon work slump, these power bars will serve you well.
PER SERVING (1 bar): 225 calories; 14 g fat; 22 g carbohydrate; 6 g protein; 3 g fiber
NUTRITION BONUS: 1 bar provides 30% of the RDA of iron
Would you like a 3-pound bag of this nourishing Montana Gluten-Free Oat Bran? It’s grown out west by awesome big sky farmers and is minimally “processed” in a dedicated, state-of-the-art, gluten-free facility. The oat bran is dry milled, with no heat applied during preparation or packaging. It’s good stuff, non-GMO, is tested and certified gluten-free, and is a great way to boost the nutritional value of GF baked goods. Most GF baked goods are low in iron and other nutrients. Tossing in some oat bran solves that problem.
To enter the giveaway, leave a comment on how you’d use the oat bran. Be creative—I’m curious. Make sure you include your email address where prompted. I’ll pick the winner via random.org. Good luck and happy baking!
Peace, love, and oat bran!
PS I’m not employed in any way by MT GF Processors or GF Prairie. No one asked me to blog about the products or do giveaways. I’m not paid to do it. I buy my own products and endorse the farmers and product developers whom I believe are doing it right. There’s been an explosion in the GF market and a lot of the stuff has the nutritional value of ground styrofoam. It’s junk food. I want the good guys to be successful. We need to support this “grass roots” movement. Our health and the health of the environment depend on it.
Go hug a farmer!
Tuesday, September 11th, 2012
One more post on weight loss (or gain), mitochondria density, and metabolic health and then I’ll get back to posting some healthy, gluten-free recipes. I promise. But before I do that, I have to fill in the blanks from my prior post on this subject. To catch up, please see part one—the mitochondria: your own starship enterprise. This two-part series features highlights from last June’s Fitness & Health Bloggers Conference held at the newly opened Anschutz Health & Wellness Center.
Okay, are you ready for a different take on weight loss? Curious, even?
Dr. Iñigo San Millán is the director of the Human Performance Lab at the Anschutz Center. He’s an exercise physiologist and his conference presentation brought together two different areas of customized approaches to fitness. On one end, we have the average person trying to lose weight and get healthy. On the other end, we have world-class, elite, endurance athletes. You know—the kind of people who run ultra-marathons, break world records, win Olympic medals, ride in the Tour de France. Yes, I know, there’s a big gap between average and elite. But according to Dr. San Millán, we have a lot to learn from elite athletes and can apply the same general principles of metabolic health to our own pursuit of fitness.
What is metabolic health, you ask? Overall, it means being healthy and fit in all aspects and on a whole body level (on a cardiovascular, hormonal, emotional, nutritional, and cellular level). Sounds rather yogic, doesn’t it? Mind, body, and spirit health.
Dr. San Millán tossed out some brutal facts about the rising rates of obesity, diabetes, cancer, and cardiovascular disease in the United States. Sixty-eight to seventy percent of the US population is overweight or obese. Two-thirds of Americans are on some sort of diet or weight-loss program at any given time, but 98% of weight loss is gained back. That roller-coaster ride of weight gain, weight loss, weight gain undermines metabolic health and makes it increasingly harder to lose the weight. What’s the answer?
It’s complicated and there’s no magic formula, but there’s a positive side to this. We can make health-enhancing changes at anytime of life. It’s never too late to eat better and move more. BUT, it has to become a way of life, not a temporary “diet” or periodic exercise program.
According to Dr. San Millán, elite endurance athletes are the most fit people on the planet and the only population totally free of acquired metabolic and cardiovascular disease. As Dr. San Millán said in his talk, “Simply, it doesn’t exist.”
So, what makes these elite athletes metabolic super-stars?
High mitochondrial density and metabolic flexibility.
In a nutshell: cellular energy requirements control how many mitochondria we have (in “healthy” individuals without a genetic mitochondrial disorder). The more we move (walk, run, hike, bike, ski, play tennis), the more mitochondria we have. Endurance athletes have twice the mitochondrial content as sedentary individuals (Davis et al., 1981, 1982). The more mitochondria we have, the more efficiently we process carbs and fat. The more efficiently we process carbs and fat, the less likely we are to be overweight. If we maintain a healthy weight, there is less risk of insulin resistance, diabetes, and heart disease.
See those legs in the above cycling photo? That’s turbo-charged mitochondrial density in action. It’s unlikely any of those cyclists are overweight or have type 2 diabetes or heart disease. Tour de France riders consume an average of 6000–9000 calories per day. Of those, 75–80% are carbs. Michael Phelps told ESPN that he consumes 8000–10000 calories per day during training and competition. Again, a high percentage are carbs.
Okay, sounds good, but where do we start? And comparing ourselves to elite athletes is a little intimidating, wouldn’t you agree? I don’t know about you, but I’m not going to be running marathons anytime soon. Plus, we’re all different. Each body is unique. We have different adaptations to exercise and different responses to what we eat. But, the good news is, it doesn’t matter how old we are or what shape we’re in, we can make positive changes. We can lose weight. We can eat better. We can become healthier. We can increase our mitochondria and enhance our ability to process carbs and fat. We can thrive.
Here’s the deal. According to Dr. San Millán, physical activity should be the foundation, boosted by a healthy diet. And that healthy diet can include carbs. Healthy carbs aren’t evil, we just need to move our bodies daily to be efficient at processing those carbs.
I agree. We need to make time for activity, at least an hour a day, more if possible. You don’t have to go to the gym or buy expensive equipment. Dance, do yoga, garden, walk your dog, sell your car, move to Paris, become Amish. It’s about permanent lifestyle changes; it’s not about dieting. We need to move more to lose weight, maintain metabolic health, and avoid type 2 diabetes and heart disease.
We don’t have to be an elite athlete, but we can learn from them.
Peace, love, and physical activity! Lots of it. Weight loss will be the side effect!
Saturday, September 1st, 2012
Last year around this time, Venus Williams dropped out of the U.S. Open and revealed that she was suffering from Sjögren’s syndrome, a chronic autoimmune disorder. Yesterday, the 7-time Grand Slam champion made another early exit from the US Open with a dramatic loss to sixth-seeded Angelique Kerber.
I started this blog (Gluten-Free For Good) in 2007, mainly to increase awareness of celiac disease and help people thrive on the GF diet. Not just get by, but to live active, radiant, and healthy lives. Today’s post was supposed to be part #2 of a series on mitochondria density, elite athletes, weight loss, and exercise, but I decided to put that one on hold to focus on Venus and Sjögren’s.
Hey, did I just hear a collective sigh of relief? I promise, you’ll find the whole mitochondria density thing and weight loss interesting once I get to it.
Okay, some of you will find it interesting.
A few of you?
Anyway, back to Venus, Sjögren’s syndrome, and … gluten.
Sjögren’s is a systemic autoimmune disease in which a person’s white blood cells mistakenly attack their moisture-producing glands causing serious complications throughout the body. Dry eyes and dry mouth are distinct features of the disease, but chronic fatigue, joint and muscle pain, gastrointestinal problems, heartburn, reflux, esophagitis, neurological problems, brain fog, peripheral neuropathy (numbness and tingling in the extremities), abnormal liver function, pancreatic disorders, and Raynaud’s disease (among others) can also be present. Women are disproportionately affected with Sjögren’s (9:1).
Sjögren’s is a red flag for celiac disease. It frequently occurs in the presence of another autoimmune disease, often connective tissue disorders like rheumatoid arthritis or lupus. Many of these autoimmune diseases sound like versions of the same thing, with just a few variations. Each condition typically has a few hallmark features, but so many of the symptoms are similar. Autoimmune diseases hang around together.
The gluten-free diet is the medical protocol for celiac disease. Why not for all autoimmune diseases? Gluten causes inflammation. Decreasing inflammation via diet and lifestyle should be the first step in reducing the impact of the disease, so it makes sense to eliminate gluten.
Apparently Venus is on a vegan diet to combat her symptoms. There are rumors she’s dabbling in the gluten-free diet as well.
Go for it, Venus! Eliminate gluten FOREVER.
What are your thoughts? Do any of you have Sjögren’s and celiac disease? Should everyone with autoimmune complications, regardless of what they are, be on a nutrient-dense, whole-foods, gluten-free, dairy-free diet?
That’s my opinion.
Are any of you BFFs with Venus? Her current boyfriend? Sister Serena?
I’d love to send her a copy of our (co-written with friend, colleague, and endurance athlete Peter Bronski of No Gluten, No Problem) newly released book The Gluten-Free Edge: A Nutrition and Training Guide for Peak Athletic Performance and an Active Gluten-Free Life. Tip me off if you know Venus. I’ll send her (and you) a copy of the book.
Peace, love, and gluten-free power serves. (Not that I have a clue about powerful serves. Dink, dink.)
Photo of Venus courtesy of PhotoBucket
Friday, August 17th, 2012
This is good information, especially if you want to lose weight, maintain a healthy weight, avoid type 2 diabetes (maybe even reverse it), boost your energy, and generally enhance your health and vitality.
Seriously, if nothing else, who doesn’t want more energy?
This will be a 2-part blog post. I have too much information to share with you in one shot. Last June I attended the Fitness & Health Blogger’s Conference at the new (and amazing) Anschutz Health & Wellness Center on the University of Colorado’s Medical School campus here in Denver. The conference, put on by the awesome folks at Zephyr Adventures, included everything from world-class speakers and organic food to optional exercise classes in a state-of-the-art fitness center. We were also treated to a tour of the metabolic kitchen and dinner on the urban garden green roof. For someone with a background in exercise science and nutrition, this was my kind of conference. Plus, we got to wear workout clothes the whole time. It makes it much easier to squirm around and sit cross-legged in a lecture hall if you’re barefoot and wearing yoga pants.
Dr. James Hill is the founder and Executive Director of the Health and Wellness Center. He’s also the co-founder of the National Weight Control Registry and America on the Move, a national weight-gain prevention initiative. He kicked off the conference with a presentation on The Importance of Evidence Based Approaches to Health and Wellness. The audience, mostly fitness bloggers, loved him. He’s a leading expert on obesity, food policy, environmental changes, genetic influences on energy balance, the health consequences of inactivity, and on and on and on. The guy is brilliant and has a great sense of humor. Perfect combo!
One of Dr. Hill’s slides was a map of US obesity rates. In 2008 Colorado “weighed” in as the fittest state with an obesity prevalence of 15%-19%. A few days ago, new numbers were announced. In one article, Colorado was called the “skinniest” state with a new rate of 20.7%. I’m proud of Colorado (born and raised here), but calling us the skinniest state with an obesity rate of almost 21% is misleading. Our obesity rate has doubled since 1995. Dr. Hill suggested that Colorado is simply the caboose on a fast moving train going the wrong direction. We’re still the fittest state, but we’re gaining just like everyone else. The highest obesity rates in general are in adults over age 40, ranging from 36% to 42%. That’s a big segment of the population.
What do you think? Which is more important in causing weight gain—diet or inactivity?
Dr. Hill asked the audience that question and the responses were all over the place. It’s a complex issue and he encouraged lively debate. That’s the mark of a good teacher!
Our genes haven’t changed since the 50s and 60s, but our environment has. Our lifestyles are different. We don’t move as much as our parents and grandparents did and we don’t eat the same food they ate. Obesity is the adaptation to this new environment. Our ancestors ate whenever food was available and rested whenever they could. It was a biological necessity. Now, abundant, cheap, and poor-quality food is available at every turn and we don’t even have to get off our bums to prepare it, let alone find or catch it. We can pick up the phone (now conveniently unattached from the wall) and order it to be delivered. If we’re out and about, all we have to do is pull through a drive-up window and have someone toss a bag of food to us.
We have to motivate ourselves to move. Now it’s called exercise. It used to be the way we lived.
How many motivational sayings do you see posted on Facebook or Twitter each day? I’m “guilty” of that. I post upbeat, motivational ramblings on a regular basis. We sit on our bums in front of our computers and tell each other to get out and do something. It’s actually rather silly when you think about it.
As many of you know, I spent the past year co-writing a book with friend, colleague, and endurance athlete Pete Bronski of the blog No Gluten, No Problem. I sat at my computer for long hours, fretted over my writing, stressed about hitting deadlines, and didn’t move as much as I normally do. I’m in that over 40 (way over 40 in my case) category and I gained several pounds. Under 10, but over 6—I’m actually not sure how much weight I gained, but regardless of the amount, “contents did shift” and I don’t like the feeling. It’s easier to gain weight when we’re older because our body composition changes. We typically have less metabolically active muscle tissue because we don’t move as much. I’m on a mission to change that. I started last March. Check metabolism, weight loss, yoga & flexible genes for the back-story.
If you diet alone to lose weight, your metabolic rate will go down. That’s not good. Dr. Hill noted that one of the characteristics of people who were successful in losing weight and keeping it off was 60-90 minutes of exercise per day. And if you’re considerably overweight to begin with, you’ll have to work harder to lose the weight because of the metabolic difference between lean muscle and fat. It’s not easy and my heart goes out to people who have this challenge. Just losing my few pounds has been difficult. I can only imagine how overwhelming it would be to have 50, 60, or 100 pounds to lose. But it can be done. It takes lots of time (years maybe); an overall strategy of simple, small changes; a scale (horrors!); patience; good food; and lots of movement. LOTS of movement.
The point is to increase mitochondrial density, which will increase the ability to efficiently process fat. Although the biochemical process is complicated, the point is pretty straightforward. Increase muscle, decrease fat.
I’ll leave you with a definition of the mitochondria and we’ll launch into part 2 next week—Pursuing Metabolic Health: What we have Learned from Elite Endurance Athletes with Dr. Iñigo San Millán. Dr. San Millán is the director of the Exercise Physiology and Human Performance Lab at the Anschutz Health and Wellness Center and did a stellar presentation on the importance of movement, mitochondrial density, and fat loss. If you stick with me for part 2, you’ll see that there is always hope. We can make positive changes at any age and the mitochondria is our Starship Enterprise!
A double-membraned organelle that plays a central role in the production of ATP (energy-carrying molecule); known as the powerhouse of the cell. Mitochondria are small, spherical, rod-shaped, or filamentous structures that appear throughout the cytoplasm (material within a cell, excluding the nucleus). Mitochondria are self-replicative. Yay! They replicate in response to the increased cellular need for energy. Exercise causes an increase in mitochondria, which is a GOOD thing. We need to do that to lose weight and keep it off. FOREVER.
More on that in part 2.
Note: For more information on obesity statistics and recipe rehab, check the Anschutz Health and Wellness Center’s Tools & Resources link. If you’re in the Denver area, check their Programs & Services. And if you’re interested in gluten-free living and thriving, check our new book, The Gluten-Free Edge: A Nutrition and Training Guide for Peak Athletic Performance and an Active Gluten-Free Life.
Peace, love, and mitochondrial density!
Sunday, June 24th, 2012
This is the scene I was rewarded with a couple of years ago while backpacking in the Colorado high country. It was definitely worth the climb (summit 13,951 feet) and although I kept my distance in respect to my mountain goat friends, I thoroughly enjoyed our meeting.
When Maggie and Amy asked me to do a guest post at The Balanced Platter and explained that June’s editorial calendar included the theme, traveling on a GF diet, I immediately thought of high-country travel—as in backpacking. No cars, trains, or airplanes needed—just a good pair of hiking boots and a loaded backpack.
So—what does it take to fuel your engine and nourish your body for “peak” performance? Follow these basic tips for sustained energy (a long day on the trail) and quick bursts (climbing the last 500 feet to the summit). You’ll also need some turbo-charged recovery food so you can sleep well, climb out of your tent at the crack of dawn, make a hearty breakfast, and start all over again—day after day. That’s what backpacking is all about—sustained energy. And yes, I call that traveling on a GF diet.
These are basic eating strategies for all-day energy. Although sometimes one category serves the purpose better than another, most meals and snacks are a mixture.
High-fiber, complex carbs will help you plod along for long hours on the trail. They provide more sustained energy because they’re digested (broken down) more slowly than simple sugars. Oats, brown rice, quinoa, teff, granola, and buckwheat are all examples of complex carbs. Start the day with a blend of carbohydrate (complex and simple), protein, and fat. Oatmeal with dried fruit, nuts, and brown sugar is a perfect way to start the day.
Say you’ve been hiking along at a moderate intensity for 3 or 4 hours and you realize you’re about a half an hour away from a very steep 500 foot climb to the summit. You need a quick fix and that comes in the form of fast burning, simple carbs like GF jelly beans, dried fruit, honey, or chocolate chips. They’re easy to digest and the simple sugar goes immediately to your working muscles and nervous system.
High-quality, slow-burning fats are essential for backpacking. They provide more calories (energy) per gram, which you need when you’re physically active all day. Fats give you staying power. Mix them with complex carbs for long-lasting fuel. Nuts, seeds, coconut, and jerky (salmon, beef, bison provide fat and protein), cheese, and sausage are great choices for backpackers.
Many of the complex carbs (teff, quinoa, oats) and fats (jerky, nuts, seeds) all provide a good dose of protein as well. Protein helps repair the muscles and connective tissue you break down during long hikes. Protein is essential for recovery.
Backpacking is physically demanding and stresses the body in many ways. I like to dehydrate nutrient-dense, hearty greens (kale, spinach, chard) and create my own dry soup mixes for a daily nutrition bonus of antioxidant protection. Hearty greens dehydrate well, weigh next-to-nothing, and rehydrate immediately. They’re perfect for backpacking. Mix the dehydrated greens with instant potato flakes and a gluten-free chicken base for a satisfying and nutritious side soup. At camp, all you have to do is add boiling water to the dry mix, stir, cover, and let sit for 5 minutes.
Granola-Style Energy Bars (Perfect to make ahead and eat on the trail)
Makes 16 bars
Courtesy of The Gluten-Free Edge: A Nutrition and Training Guide for Peak Athletic Performance and an Active Gluten-Free Life (by Peter Bronski & Melissa McLean Jory)
What you need
1/4 cup almond meal
2 tablespoons raw shelled hemp seeds
1 teaspoon ground cinnamon
1/4 teaspoon salt
1 cup pecans
1 cup almonds
1 cup unsulfured dried apricots (about 6 ounces), chopped into chunks
1/4 cup certified gluten-free, rolled oats
1/2 cup chocolate chips
1/3 cup maple syrup (grade B is thicker)
1 large egg
1 tablespoon coconut oil, melted, plus some to grease the pan
1 teaspoon gluten-free pure vanilla extract
What you do
1. Preheat oven to 350 degrees. Grease a 9-inch square pan.
2. Place the almond meal, hemp seeds, cinnamon, and salt in a food processor and pulse until well mixed.
3. Add the pecans, almonds, oats, and apricots and pulse several times until the nuts are in small chunks but not completely ground. Add the chocolate chips and pulse a few times, leaving larger chunks.
4. In a medium bowl (big enough to hold all the ingredients), whisk together the maple syrup, egg, melted coconut oil, and vanilla. Whisk for 1 minute to ensure all ingredients are mixed.
5. Add the wet ingredients to the dry ingredients and mash together with a fork. Use your hands if you have to.
6. Spread the mixture in the prepared pan. Cover with parchment paper, and using your hands, flatten evenly. You can also use an unslotted spatula to flatten the mixture.
7. Place on the center rack in the oven. Bake for 22 to 24 minutes, until golden brown. Remove from the oven and let cool. Place the pan in the refrigerator to chill before cutting into bars. Store in an airtight container in the refrigerator.
Peace, love, and happy trails from The Balanced Platter!
PS Leave us a comment sharing your favorite gluten-free hiking snack.
Thursday, May 10th, 2012
My last post focused on hydration and featured a power-packed smoothie recipe. I’m still on my hydration and recovery kick, but this time I’ll serve you up a nice ”end of the day, I’m absolutely exhausted” recovery cocktail. I’m calling these evening, post-workout drinks sportinis. No alcohol needed. At least not most of the time. And, in my case, certainly not after an energy-draining, dust-collecting, 20 mile, single-track mountain bike ride. I’ll explain the alcohol piece shortly.
As some of you may know, I’m on a mission to get in shape and lose the extra pounds I gained over the winter co-writing a book on sports nutrition with friend, colleague, and ultra-endurance athlete, Pete Bronski of No Gluten No Problem. The Gluten-Free Edge: A Nutrition and Training Guide for Peak Athletic Performance and an Active Gluten-Free Life will be released in June. If you’re interested (semi-shameless plug), you can pre-order it here.
Aahh, the irony of sitting on my bum for long hours writing about nutrition, sports, and wellness—a downgrade in fitness and health, an uptick in weight and low energy. Life is a roller coaster ride at times, wouldn’t you agree?
Regardless of the ups and downs of life, it’s never too late to jump back on the healthy-living bandwagon. Never give up. Check here if you need some serious motivation – Arthur went from disabled, depressed, overweight vet to headstand-crow-chaturanga. Wow.
As Arthur demonstrates, it’s possible to have major gains in strength, aerobic capacity, energy, and over-all radiance if you put your mind and body into it – no matter where you are on the health spectrum. But, as you can see from the video, it takes foot-stomping commitment.
Now, back to the alcohol piece. Studies show that alcohol disrupts sleep patterns, even in low doses. Yes, as little as one glass of wine can impact sleep. You might fall asleep okay, but as your body starts metabolizing the alcohol, sleep becomes progressively more erratic and disturbed. Here’s what happens in a nutshell (or, in this case, a shot glass). You have your glass of red wine. You feel warm and mellow, relaxed and sleepy. An hour or two later you go to bed and fall asleep easily. The first half of the night goes well.
And then, out of nowhere, you wake up at 1:12 AM. That’s a measly four hours after you fell asleep. And no matter what you do, you can’t seem to find na-na land again.
Toss. Turn. Pillow flip. Check the clock. Worry about lost sleep. Start fretting about bizarre things.
Oh my gosh, what if the refrigerator stops working? Did I pay my phone bill? Maybe I should get a puppy. What’s the deal with putting hot dogs in pizza crusts? Disgusting. I hate it that people get Parkinson’s disease. Did I shut the garage door? I’ll probably get another Alaskan Malamute if I get a puppy. Yikes! What was that noise? Is someone in the house? I’m hungry. And tired. Wish I could go to sleep.
Repeat frustrating cycle while incorporating new random worries. Kick covers. Curse crickets.
You get the idea. I don’t have time for that. I need eight hours of sleep. Straight. So, if I want to feel my best and reach my summer sports goals, I have to skip the wine (most of the time anyway, there are exceptions). Here’s where the sportini comes in. After a long day of work topped off with an evening mountain bike ride, I want to feel like I’m having something special like a glass of wine, but without the 2 AM pillow tossing. My post-exercise, recovery cocktails (mocktails/sportinis) replenish lost electrolytes and glycogen stores, provide antioxidants and phytochemicals, and boost hydration. Plus, they feel kind of special like I’m celebrating.
Lemon-lime-mint recovery cocktail (sportini)
Makes 1 large or 2 small servings
what you need
8 ounces S. Pellegrino sparkling mineral water
8 ounces Recharge organic lemon sports drink
1 organic lime (the fresh-squeezed juice and a little zest)
1 organic orange (the fresh-squeezed juice and zest)
1-2 fresh organic mint leaves
what you do
Place mineral water, Recharge, lime juice, orange juice, and zest in a shaker (I use a mason jar). Shake well. Add ice if desired (I don’t like ice, ever). Pour into a fancy glass, top with crushed mint leaves, stir gently, and enjoy.
PER SERVING: 182 calories; 0 g fat; 48 g carbohydrate; 4 g protein; 7 g fiber
SPORTS NUTRITION BONUS: excellent source of vitamin C; contains iron, calcium, magnesium, potassium, B vitamins, vitamin A (see details below, click table to enlarge)
P.S. Stay tuned for upcoming book give-aways to highlight May as Celiac Disease Awareness Month.
Wednesday, April 18th, 2012
I have a friend (as brilliant as he is) who recently spent a day or so recovering from a self-induced, internal drought. He was miserable.
If you’re an active person, you’ve probably experienced an imbalance between water intake and water loss at one time or another during an extended period of exercise. It’s not pleasant and greatly impacts your performance whether you’re out for long mountain bike ride or playing a hard-fought tennis match. Exercise capacity can be compromised when a person is dehydrated by as little as 2% of body weight. That’s not much.
We often focus on food sources of fuel, but fatigue during exercise may be the result of dehydration as much as from lack of nutrient intake. It takes much longer to recover from a hydration deficit than it does from a food (energy) deficit. You can eat a banana or a handful of jelly beans and feel better in minutes, but if fluid intake is compromised, it takes a lot longer to recover. If you’re feeling like a saguaro cactus—hot, parched, and moisture-deprived—it will take hours for fluids to trickle back into your blood plasma, muscles, and intracellular fluids. It’s best to make sure you’re well-hydrated to begin with and take measures to stay hydrated while active.
Sip, sip, sip.
And guess what? Food counts as hydration. At least some food does. Processed food contains no water. Raw vegetables and fruit contain quite a bit and come with a supporting cast of nutrients, including sodium, potassium, and magnesium—critical electrolytes lost through sweating.
Power-packed, pre- or post-exercise smoothie (a great combo of ingredients for hydration, performance, and recovery)
Makes one mega serving, or two if you’re forced to share
1-1/2 cups coconut water
1 small banana
1/3 cup frozen cherries
1/3 cup chopped cucumber
1/3 cup chopped raw beets
1 stalk celery, chopped (about 1/2 cup)
1 tablespoon flax seeds, ground
Place all ingredients in a high-powered blender and pulse until smooth. Makes about 22 ounces (1-3/4 cups).
PER SERVING: 350 calories; 7 g fat; 70 g carbohydrate; 8 g protein; 13 g fiber
Nutrition Bonus: vitamin C; magnesium; phosphorus; sodium; potassium; thiamin; selenium; zinc
For a detailed post on the differences in high-powered blenders, check this post from my friend Alexa at Lexie’s Kitchen. She’s the blender guru. I have a VitaMix and I love it, but there are several other blenders on the market that will also pulverize chopped beets and celery.
Peace, love, and plant power!
Friday, April 6th, 2012
I’m guessing you probably stopped by hoping to find a recipe for something exciting like peanut-butter chocolate cake or frosted cinnamon rolls. Maybe a nice cheesy casserole or a chocolate Easter bunny.
I’ve been sidetracked lately by the dazzling microcircuitry and super-powers of the cerebellum, my favorite brain region. You might want to stick with me on this, especially if you’re curious about the many ways gluten can wreak havoc on your health and derail your Cirque du Soleil ambitions.
Here’s the deal.
Ataxia is a lack of muscular coordination and balance. It’s a loss of precise movement. The main function of the cerebellum is to evaluate how well movements initiated by motor areas of the brain are actually being carried out. It’s responsible for orchestrating muscular action in a controlled way. If the motor areas of the brain aren’t skillfully doing their jobs, the cerebellum detects the discrepancies and via a complex network of feedback signals, attempts to correct the errors.
If you want to ride a unicycle and juggle while being distracted by women in short skirts twirling around on roller skates, you better have a high-functioning cerebellum. Do you remember world-class, short track, speed skating champion, Apolo Ohno? Didn’t it make you a little nervous watching him bumping elbows with the South Koreans while taking corners at high speeds? He was practically horizontal. My gosh, how did he manage to stay upright (at least most of the time)? That kind of movement takes dynamic balance, sensory control, reflex adjustment, and incredible coordination. The cerebellum takes note of everything that’s going on with the body in space and makes instant adaptations to maintain equilibrium.
That’s if nothing is sabotaging its performance (and yours).
This under-appreciated little structure of lobes, white matter, grey matter, and other assorted goodies accounts for only 10% of the brain mass, but contains approximately half the neurons (specialized nerve cells) in the brain. That gives you an idea of how important it is. Researchers are also finding the cerebellum plays a roll in cognitive function and language. There’s a lot going on in that part of the brain.
Now throw some gluten into the mix and you might have problems with even the simplest of movements. Like walking, skipping, catching a slow-moving beach ball, or retrieving a word from the tip of your tongue. Cerebellar ataxia is one of the most common neurological manifestations of gluten intolerance.
Dr. Alessio Fasano, world-renowned celiac specialist and Italian cutie-pie (well, isn’t he?) from the University of Maryland’s Celiac Research Center says, “The gut is not like Las Vegas. What happens in the gut doesn’t stay in the gut.”
Such is the case with gluten ataxia. People with the genetic and environmental susceptibility to gluten ataxia may not even have gastrointestinal symptoms, although the problems begin when gluten hits the small intestine. Unfortunately, the potential for damage doesn’t stay there. It can also have an impact on the brain. Studies show that 60% of patients with gluten ataxia show cerebellar atrophy on MRI. One study I read suggested that prolonged exposure to gluten in people with gluten ataxia was irreversible. Obviously, the sooner the diagnosis, the better. I’m not a doctor (I’m a nutritionist taking ballet lessons), but I believe a healthy gluten-free diet of nourishing whole foods and activities that stimulate cerebellar function can do wonders for people with neurological problems and can be protective for those without.
What kind of activities?
Dance lessons, yoga, tai chi, juggling, tennis—any activity that requires balance, movement, and attention to detail. Even tossing a beach ball back and forth stimulates the movement centers of the brain. Research shows that structural changes occur in the brains of people who engage in activities that require balance and coordination—jugglers, basketball players, speed skaters, dancers. If there is evidence of architectural changes, then why not exercise your cerebellum? Nothing to lose and everything to gain.
Plus, you might have fun in the process. Latin dance lessons? Ballet?
Check out this video of cerebellar rock stars, Bob, Trish, Chip and Laura. It’s short (1:17), fun, and will give you an idea of what it’s like to have a top-notch sense of balance and coordination. This kind of skill takes a lot of dedication and practice and I bet on MRI, these folks would have a blue ribbon network of neurons guiding their movements. They’re exercising their bodies, but they’re giving their brains a workout as well.
Basketball-Juggling Trick Shot (Chip and Laura Edition) with Bob and Trish
Dance, twirl, and exercise your brain. Your cerebellum with thank you.
• Sultan, F et al., “The cerebellum: Comparative animal studies,” The Cerebellum, 2007; 6: 168–176.
• Hadjivassiliou, M et al., “Gluten Sensitivity: from gut to brain,” Lancet Neural, 2010; 9: 318-330.
• Sapone, A et al., “Spectrum of gluten-related disorders: consensus on new nomenclature and classification,” MBC Medicine, 2012; 10: 13.
• “Skaters’ Brains: Specialized training of complex motor skills may induce sports-specific structural changes in the cerebellum,” ScienceDaily, March 26, 2012; http://www.sciencedaily.com/releases/2012/03/120326112918.htm (accessed March 26, 2012)
• Gerard J. Tortora et al., Principles of Anatomy & Physiology (New York, NY: John Wiley & Sons, Inc., 2003), 462-463, 472.
• William D. McArdle et al., Exercise Physiology: Energy, Nutrition, and Human Performance (Baltimore, MD: Lippincott Williams & Wilkins, 2007).
Tuesday, March 6th, 2012
After last week’s nerd post, which stimulated a steady stream of UNsubscribers, I’m going to make this week’s post short, savory, and to the point. Regardless of my dwindling followers, I’m going to stick with my theme. Stomp, stomp.
I’m on a fitness binge. Low calorie, nutrient dense food mixed with jogging, strength work, and yoga.
Heelllooo sulky metabolism. Get your ass in gear!
That’s my goal right now. Here’s an example of the kinds of food I’m kick-starting my days with. For part one of this breakfast series, check here.
Collard greens and brown rice (yes, for breakfast)
What you need
1 tablespoon coconut oil
1 clove garlic, finely minced
1/4 cup diced onion
2-4 Brussels sprouts, sliced
2-4 mushrooms, sliced
1 carrot, shredded
2 cups collard greens, thinly sliced in ribbons to avoid “rubber glove texture syndrome”
1/3 to 1/2 cup cooked brown rice (I like Lundberg Organic Golden Rose for breakfast)
1/4 cup broth (chicken or vegetable)
Simply Organic All-Purpose Seasoning, sea salt, and freshly ground pepper
What you do
1. Heat the coconut oil in a large skillet over low-medium. Add onions, garlic, Brussels sprouts, and mushrooms and sauté, stirring often, for about 5 minutes. Add carrots, collard greens, rice, broth, and seasonings. Turn heat to low and mix well until collard greens are slightly wilted and rice is heated, about 5 minutes.
2. Serve immediately, wait two hours, and jog for 3 miles.
Check here for a detailed post on the nutritional value of collard greens and a “greens and beans” recipe.
Peace, love, and collard greens.
Saturday, March 3rd, 2012
Warning: science post, no recipe, bail out now unless you have a curious personality. You know the type. Always asking questions, perpetually wondering, head-in-the-clouds explorer. I’ll post a follow-up recipe to my healthy breakfast series next week, but for now, I’m on a mission.
I’ve gained several pounds over the past few weeks and I did it quite easily, which surprised me. Check here to see why I gained the weight. I’m determined to lose it before it becomes my new normal, but I’ve also been curious as to why I gained it so easily. My eating habits didn’t change that much. My exercise routine was slightly different, but I kept up with my yoga practice.
Are you still with me?
Let’s start at the beginning. Literally.
I love this video from Virginia Hughes at The Last Word On Nothing because it’s short, charming, and incredibly creative. If you want a better understanding of your irregularly arranged DNA and how your unique version of this dynamic, coiled jumble of genes makes you the special (or quirky) person you are, watch this short (less than 2 minutes) video.
(Please scroll down, this isn’t the end of the blog post. Click the start button on the video to watch the magic of DNA coiling. The rest of my rambling continues after the video.)
See? Wasn’t that awesome?
In a nutshell (or nucleus in this case): DNA forms the inherited genetic material found inside our cells. Genes are the hereditary units that form our DNA. Our genes tell our cells how to function and what traits to express.
And guess what? We have some control over that. A good example is the genetic predisposition for celiac disease. Say you have the gene that codes for celiac disease (DQ2 or DQ8), but you live on some isolated island and you’re never exposed to gluten. That gene would not be expressed. It would stay turned off. On the other hand, if you eat a lot of gluten and the stars align, you’ll end up hitting the switch and turning the gene on. I have DQ2 genes and celiac disease, but I’ve been living gluten-free for so long now, I feel like my celiac gene is on dim mode. It’s not turned on, but it’s also not totally turned off either. Eating a big plate of gluten-filled pasta would be the equivalent of hitting the on switch and re-expressing the gene. I don’t want to do that.
On another note, I have this theory that I’ve tweaked a different genetic predisposition of mine in a healthy way and although that’s a good thing, there have been some unintended consequences. We have about 20,000 genes so there’s lots of potential for shenanigans.
Let me explain. That’s if you’re still here.
My mom says I was born running (much to her dismay). I grew up in the 50s and 60s and had they coined the term at that time, I probably would have been called ADD-ish. I rarely sat down long enough to eat a full meal, never took naps, was always fidgeting, ran up and down stairs, twirled, jumped off things, climbed over furniture and so on. If you ask my mom, she’ll say I was a royal pain in the neck.
Jump ahead to the year 2000. I’m hitting midlife, am still very active, but I’ve never really learned to relax. High blood pressure is common in my family and mine had been inching up over the years. Not bad, but it was making a move. I decided I had no desire to express (turn on) that high blood pressure gene that seems so prevalent on my dad’s side of the family. I decided to turn it off by practicing yoga and meditation. And guess what? A decade later, I don’t have high blood pressure, I’m calmer, I don’t fidget as much, and I no longer drive people crazy with my speed walking. Instead, I float around chanting in Sanskrit. No worries. Peace, love, and tie dyes.
One more time, but now jump ahead to 2011. I’m busy co-writing a book* with my friend and colleague Pete Bronski of No Gluten-No Problem, so I sit at my computer for long hours each day. I don’t change my eating habits (which are good for the most part), but my intense hiking, skiing, dog walking, etc. go by the wayside. I’m still committed to yoga, but to keep from being too stressed from my work, I practice a more restorative style. Yikes, I gain 5 or 6 pounds in short order. I’ve never done that before.
Here’s how it happened. I’m in midlife (okay, late midlife, late-late midlife) and I’m now practicing a more calming style of yoga. Both my age and my yoga have contributed to a reduction in my metabolism. That’s the point of yoga—relaxation, lower heart-rate, deeper breathing, lower blood pressure, less caloric need, and hence a lower metabolic rate.
Yikes! The perfect storm. I’m mellow, I don’t fidget, I’m older, I do restorative yoga, and I’m working long hours sitting at my computer. The result is weight gain, even though I’m eating well. And because of my age (which will remain untyped) and the fact that I’ve intentionally shifted my metabolism down a notch with all the yoga, it’s been harder to lose the weight. My muscle to fat ratio has changed. I don’t want these extra pounds to become my new set point, so what can I do?
First off, I can’t get all worked up about it as I have that high blood pressure gene just waiting for an excuse to turn on. I’m continuing with my meditative yoga, but I’m making sure I get a couple of power yoga classes in per week. I’ve added mountain biking into my schedule to boost my metabolism and burn some calories and I’ve added some round-about weight training. I’m not into going to the gym and lifting weights, but I’m aware that I need to build muscle, which is more metabolically active than fat. I do my yoga in the morning, my biking whenever I can, and I’m periodically doing some at-home strength training.
One last thing. I don’t think it’s a big deal to gain a few pounds. I have motivations other than being the “right” weight. I want to do some climbing this summer and I need to be in good shape for that. Extra weight makes climbing 14,000 foot peaks more difficult. Yoga inversions and arm balances are harder on my body if I weigh more. A few pounds makes a difference in the activities that are important to me. If you want to lose weight, you have to evaluate what your genetic predispositions might be, what you eat (quality and quantity), and what you do (sit, stand, run, what type of yoga, etc.) and adjust according to your age and lifestyle factors. Life is definitely an ever-evolving journey.
I promise a breakfast recipe for next week. A nutrient-dense, low calorie one.
Peace, love, and flexible genes!
* When I wrote this blog post last March our book had not been released. The Gluten-Free Edge: A Nutrition and Training Guide for Peak Athletic Performance and an Active Gluten-Free Life is now available on Amazon.com and at various bookstores. Yeah!
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should not be used for diagnostic purposes. Consult with your physician regarding any health or medical concerns you may have.