Healthy Living 101: 4 Steps to a Healthier, Happier You

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Healthy Living 101: 4 Steps to a Healthier, Happier You

By Editorial Staff

What do your 2015 New Year’s resolutions look like? If you’re like most people, your resolutions cover a broad range of health and wellness habits, from eating better to exercising more; from going to bed earlier to taking more vacations (or even just one). Let’s package all those healthy habits into one collective list we’ll call Key Principles of Health and Wellness. Study, learn and adopt these principles and watch your health, spirits and enthusiasm for life soar!

1. Early to bed, early to rise:They say nothing good happens after 2 a.m.; that maxim actually applies the longer you stay awake, especially after a long day. If you’ve waking up at 6:00 the next morning, make sure you’re in bed by 10:00 p.m. at the absolute latest the night before, ensuring at least eight hours of sleep. The longer you stay up, fighting fatigue, brain-fading to late-night television programming or reaching for the snack drawer, the less chance you can achieve restful, restorative sleep.

2. Take one drug a day: laughter: Laughter is indeed the best medicine, particularly when you consider the vast array of side effects attributable to just about every drug – prescription or over the counter – on the market. The more you laugh, the more you smile – the more you release some of that pent-up stress, anger, resentment or frustration we all experience at one point or another. Just try laughing and feeling stressed at the same time. You’ll lose – which is a big win for your overall health and wellness.

3. Use your voice: People who talk – about their fears, their joys, their frustrations, their dreams, etc. – tend to experience a heightened sense of well-being compared to those who keep it all inside. No one deserves to absorb stress day after day, and the body certainly can’t handle it over time; thus the connection between long-term stress and disease, including cancer. So talk about what’s on your mind to a friend, family member; anyone you can trust and who appreciates, like you do, that good conversation is an essential component of healthy living.

4. Eat out occasionally: Not only does eating out occasionally boost your spirits and allow you to celebrate the healthy decisions you’ve made all week long, but it means you’re eating home-cooked meals the rest of the time (unless you’re a microwave-meal addict). Prepare the majority of your meals using raw, fresh, whole foods and you’ll find yourself invigorated and ready to take on life. Then celebrate it with a special, once-a-week meal prepared by someone else.

Healthy living is really about making a commitment to healthy behaviors you know are good for you. Unfortunately, too many of us push the limits and end up paying the health consequences. Adopt these and other health and wellness habits starting today; then reap the benefits all year long.

Are You an Engaged Parent?

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Are You an Engaged Parent?

By Claudia Anrig, DC

As much as parents may wish it were so, children do not come with an instruction manual. There’s no “how to” that can be followed and no two children are alike, so what works with one generally won’t work with the next.

However, there are things that can be done to let children know they are loved and accepted – they simply need to be engaged.

The Intentional Parent

Every parent knows what it’s like to be busy. In the majority of households, both parents work to help sustain the family. This means family time is often compromised by work hours. Recognize the value of the (limited) time available to spend with your child. Rather than sitting at the computer, in front of the television or with a phone in hand, saying, “Uh-huh, yep, okay, sure, can you leave me alone, I’m busy,” without really listening, follow these three simple rules of engagement when their child approaches them: stop, look and listen:

Stop what you’re doing: Turn away from the computer, pause or mute the television and put down the phone. Look at the child: Look them in the eyes and smile at them. Dr. Ross Campbell, author of How to Really Love Your Child, says, “It’s up to each parent to use eye contact to convey unconditional love.” Then listen to what they say: Have a real conversation with them.

The American Psychological Association recommends letting children complete their point before responding and repeating what you heard them say to ensure you understood them correctly. Ask follow-up questions so they know you were genuinely listening. Talk “with” them, not “at” them.

The topic could be something minor (for example, they child may just want a snack), but the fact that you stopped what you were doing and gave them your full attention will mean the world to a child. It tells them they matter and are more important than any activity you were doing.

The Talking Child

Every parent with a chatterbox child understands that sometimes, you simply want them to stop chatting. Some little ones tend to talk until they’re winded and their conversations may not even make sense. You may feel like their child may never stop talking – but try to listen to them anyway.

One day, particularly as they get older, children may stop talking. The one-word answer may become common and, no matter the question, the answer may be, “Fine.” When they’re teens, they might not want to talk, so talk to them while they do.

No matter how much children talk, never say, “Will you just shut up already?” or “Do you ever stop talking?” Even said in a joking tone, it will sting and your little one may actually stop talking to them … for good. Always pay attention and let your children talk while they’re willing to. The long-term effect may be that as teens, they remember that their parents always listened.

Of course, if life gets in the way, it’s OK to reschedule your talk: “I really want to hear about that, but I’m really busy with this right now. Can we talk after dinner?” If a parent never brushes off what their child wants to tell them, the child will always want to talk to them. In these moments to grab a Post-It or note card and write a reminder to ask your child to finish their story later, bring it to the dinner table, etc.

The Complimentary Parent

Children who grow up knowing they are loved may not always believe a parent’s compliment. The parent may hear things like, “You have to say that, you’re my mom” or “You’re just saying that because you’re my dad.” Realistically, we tend to doubt compliments that come from people we know love us.

To help overcome this challenge, back up your compliments with facts. A compliment that includes support is  easier to believe and may actually mean more because it tells your child you’ve been observing them and considering who they are becoming as a person.

Another great parent strategy is to compliment your child’s character; for example: “You are so generous; I saw you give your little brother the last few dollars he needed to buy that action figure he wanted” or “You have so much integrity! I know it wasn’t easy to tell the truth when you dropped my phone, but you did it!”

Recognize their children’s efforts. Too often, parents focus on disciplining the negative, but forget to praise the positive. “I really appreciate your help setting the table; you did such a great job folding the napkins” or “Thank you for taking out the trash, it means a lot to me that you did that right away” can help build trust and self-esteem.

The point is to be sure your compliments can’t be considered empty platitudes, but a clear and undeniable recognition of the positive characteristics your child is displaying. Blanket statements can be doubted, but the message will gain heart-knowledge if a parent’s compliment comes with proof.

The Communicating Parent

As children get older, there will inevitably be conversations they don’t want to have with their parent. It’s important that you find their way around the wall of silence. The following strategies may help open the doors of communication:

• Date Night – Leave the cell phones and hand-held gaming devices at home and just talk.
• Running Errands – This is one of the best-kept secrets of parenting. Since the parent is focusing on the road, they aren’t watching the child, and it becomes less intimidating for them to tell the parent things they normally might not be able to if they were looking their parent in the face.
• Dinner Talk – Eat at the table as a family; no television or electronics, just parents and the kids. Encourage them to talk about their day. Play “high and low” – go around the table and have each person share the best thing and worst thing that happened to them that day. Ask a different open-ended question each night – “What is something unusual that happened to you today?” “Tell me something amazing that happened today.” “Complete this sentence: My day would’ve been awesome if…” Bring a little imagination to the dinner table.
• Bedtime Relaxation – Spend the last 5 minutes of the night with your child. For older children, talking to them in soothing tones about whatever topic catches their attention; for younger children, massage their feet, or rub their temples or backs. Engage with them in whatever feels comfortable, be the last thing they see before they go to sleep, and remind them they’re safe. This includes infants; the American Medical Association advises parents, “Even though he doesn’t understand what you’re saying, your calm, reassuring voice is what he needs to feel safe.”
• Electronic Curfew –If parents had nothing else to do (no distractions) it would be easier to engage with their children. Consider setting an “electronic curfew” in your home: set time each evening when all electronics get turned off. With the proliferation of smartphones and hand-held gaming devices, the average child may spend 50 hours or more in front of a screen each week. An electronic curfew may restrict this and increase the time available to converse.

How to Keep Your Health Resolutions in 2015 (Not Just Through January)

Home » Blog » How to Keep Your Health Resolutions in 2015 (Not Just Through January)

How to Keep Your Health Resolutions in 2015 (Not Just Through January)

By Editorial Staff

It’s week one of 2015, which generally brings high hopes when it comes to improving your health and wellness. Worldwide, millions upon millions join gyms, swear off soda and processed foods, and commit to making this the year they turn things around. But by February, many have already abandoned their goals, and with each passing month, more follow.

How can you turn 2015 into the year you keep your health resolutions? Here are a few suggestions to make 2015 your best year ever:

1. Move beyond the moment: Step 1 is getting beyond the “time to turn my life around this year” moment and dedicating yourself to the effort it takes to complete any resolution. After all, it wouldn’t be on your list year after year if it were easy, right? This is a 365-day process that will have its ups and downs (see step 2), and the quicker you realize that – and still believe you can succeed – the better.
2. Take a few steps back: OK, so ideally, your 2015 will be smooth sailing and you’ll achieve all your goals. But as step 1 pointed out, if it were that easy, your resolution list would be blank – yet here we are again, resolving to lose weight, exercise more, etc. Taking a step back means two things in this context: remembering your past (why you’re still not where you want to be) and not being afraid if everything doesn’t go right this time. Note that this doesn’t mean you accept failure; it means you embrace this difficult process with perspective. The No. 1 reason people fail – in just about anything – is because they give up the first time something “goes wrong.”
3. Master the selfie: Whether it’s done with your cellphone or mental snapshots, become a master of the selfie, tracking the person you were and the person you’re becoming, day by day. If it’s weight loss you’re after, snap a photo every time you see a difference. Looking to stress less? Take plenty of selfies of you enjoying life more – while on that vacation you vowed to finally take, spending a lazy spring day with your family (that never would have happened in 2014, 2013, etc.), or just relaxing in your own backyard on a much-needed day off.
4. Write your 2016 resolutions now: Want to maximize the chances you’ll polish off your 2015 resolutions? Write your 2016 resolutions today – and don’t mention any of your 2015 resolutions. After all, why write down resolutions that won’t be needed anymore? In fact, go one step further by crafting 2016 resolutions based on the person you’ll be after completing your 2015 resolutions. If you’re losing weight in 2015, resolve to take a vacation to a beach destination in 2016 – and wear that bathing suit you know you’ll fit into by then. Trying to eat better in 2015? Then put “Make more healthy meals from scratch” on your 2016 list, after you’ve learned how to eat right this year.

Resolutions can motivate and empower, or they can just remind you of what you couldn’t accomplish year after year.  In 2015, rely on the past, the present and the future to ensure 2015 – and the year after that, and the year after that – gives you a great big reason to smile.

Your No. 1 Holiday Wish: A Night of Peaceful Sleep

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Your No. 1 Holiday Wish: A Night of Peaceful Sleep

By Editorial Staff

Let’s make a big assumption for a moment: All year long, you’d sidestepped the hectic life. How’s life looking now? Cramped work deadlines, family functions, last-minute mall dashes and “the holiday season” converge in a blinding whirl of stress and anxiety.

Add inclement weather, the end of daylight savings and a few other negatives, and the health consequence in the overwhelming majority of cases is poor sleep. Here are some of the common culprits of December sleep issues and what you can do to avoid them.

1. The cause: thermostatic overload. Cold weather often causes bedtime compensation in the form of thick socks, wool pajamas, and layer upon layer of blankets. All that might hit the spot when you roll into bed, but it raises the risk that you’ll struggle to stay asleep as your body temperature progressively passes the comfort zone. The solution: Warm your house to the desired temperature before bedtime – then turn the furnace off for the evening. Don’t overdress; if you get warm during the night, it’s easier to strip off a blanket than it is to remove an entire layer of clothing.
2. The cause: excess fuel. Tossing and turning through another overstuffed night? Holiday feasting can lead to overconsumption of carbs, sugar, alcohol – all digestive challenges your body and mind don’t need to deal with throughout the night. The solution: Eat, drink and be merry this holiday season, but do so in moderation.
3. The cause: mental clock. The 1/2 hour to an hour before you actually fall asleep is an important time. It prepares your body and mind for peaceful rest. Jump into bed after a busy day and expect to doze off for the entire night is idealistic thinking, to say the least, particularly when you’re worrying about tomorrow’s laundry list of responsibilities. The solution: Take a long bath, read a good book, or just lie in bed reviewing your day. Get all the stress out of your body – and bed – before you turn out the lights.
4. The cause: impaired senses. Can’t fall asleep – or stay asleep – because of a holiday noise issue? During the season of giving, many people give their neighbors too much joy – in the form of blinding, blinking holiday lights, music and festivities that persist long after you’ve turned in for the night. The solution: There’s no better time to invest in a set of earplugs and an eye mask to help you sleep through the holidays. Black out the light, silence the noise and enjoy a well-deserved night of restorative sleep.

‘Tis the Season to Stay in Shape: Holiday Eating Do’s and Don’ts

Home » Blog » ‘Tis the Season to Stay in Shape: Holiday Eating Do’s and Don’ts

‘Tis the Season to Stay in Shape: Holiday Eating Do’s and Don’ts

By Editorial Staff

OK, let’s assume – which may be a big assumption – you’ve made it through Thanksgiving weekend safe and sound. That means you enjoyed family, friendship and a few holiday treats, but didn’t gorge yourself into oblivion.

Great job; considering how many people give in (to put it lightly) to temptation when faced with a holiday feast, you’re to be commended.

Now comes the hard part. You see, Thanksgiving was the first of what promises to be a smorgasbord of dessert-laden events to round out the year. Company party? Yep, you’re going. Dinner with the family? Check. New Year’s Eve, New Year’s Day and various happenings in between? You’ve already RSVP’d. Here’s how to avoid packing on the pounds this month as the holiday festivities continue with a few do’s and don’ts to consider.

Don’t eat more than you usually do. If there’s one thing you’ve learned during this process of losing weight and getting in better shape, it’s that you’re in this for the long haul. The holiday season isn’t an excuse to abandon the healthy lifestyle you’ve cultivated all year, so don’t sacrifice your good eating habits now. Fill a plate and eat until you’re satisfied. Overeat and you’ll end up feeling guilty and sick to your stomach – a bad combination.

Do enjoy a few treats here and there. You may not be eating more than usual, but that doesn’t mean you should avoid your favorite treats when they rear their delectable heads this holiday season. Healthy eating is moderate eating; it’s just as unhealthy at one extreme vs. the other. Turn December into a dessert month and you’ll pay the price; but swear off treats altogether and you’ll increase your risk of falling off the wagon.

Don’t let a few “bad” meals spoil your month. Let’s say you’ve ignored #1 and #2 above, meaning you’ve eating too much at a holiday party, and most of what you ate was high-fat, high-sugar, high-carb or all of the above. No problem; don’t let a few unhealthy eating moments spoil your long-term health and wellness goals. No matter how busy your holiday season, you have many more days to eat healthy than unhealthy if you prioritize the former over the latter.

Do bring your own dish to the party. You want to stay on the straight and narrow, but dread going to a party and facing table after table of nutrient-deficient, calorie-packed items. What to do? Help out the host and do yourself a service by bringing a healthy side dish or appetizer with you. If nothing else, you’ll be able to supplement what’s there with your offering to ensuring a healthier meal.

Don’t bring home leftovers. We rationalize that we’re helping the host out by bringing home a few containers of leftovers, but all we’re really doing is ensuring the next day (and the day after that) are just as unhealthy as party day was. Enjoy the meal and then let it go; get back to your healthy ways and let someone else fill their fridge with a week’s worth of bad eating habits.

Do think about the big picture. Healthy eating isn’t a phase, a step or a short-term goal; it’s a lifestyle that pays dividends you can see and feel. You’ve dedicated 11 months to fulfilling this promise to yourself, so why throw it all away now? Think of the holiday season as just another opportunity to make sensible choices about your health. Before you know it, 2015 will be here and you’ll be stronger, fitter and thankful that you stuck to your guns for another year.

Starving for Sleep: 5 Reasons You’re Not Getting Enough Sleep This Winter

Home » Blog » Starving for Sleep: 5 Reasons You’re Not Getting Enough Sleep This Winter

Starving for Sleep: 5 Reasons You’re Not Getting Enough Sleep This Winter

To Your Health
November, 2014 (Vol. 08, Issue 11)

By Editorial Staff

If you don’t think quality sleep and health are connected, think again. A growing body of research links poor sleep to much more than increased stress, fatigue, irritability and difficulty concentrating; think depression, weight gain, diabetes, heart disease and stroke, among other life-threatening consequences.

Here are some of the ways this time of year negatively impacts our sleep patterns, reducing our opportunity to enjoy restful, restorative, health-promoting sleep:

• Light Shortage: Shorter days and inclement weather can limit sunlit hours during the winter months. Between the lack of vitamin D production and potential depressive symptoms inadequate sunlight exposure may cause, sleep may not be easy this time of year. What’s more, low / no light can make you lethargic throughout the day, elevating the risk that you’ll be unable to fall asleep (or stay asleep) during the night.
• Poor Timing: Winter brings with it two different variables that can mess with our sleep: more non-work days (holidays) and less opportunity to go outdoors (in general). That combination means you could end up staying up later than usual and/or sleeping in more, disrupting your sleep patterns and leading to poor sleep. The body needs consistent sleep (total hours and time falling asleep / waking up); sleeping 14 hours one day and 2 the next is worse than sleeping 8 hours each day.
• Stuff Syndrome: You can’t sleep well if your body is working overtime. In this case, it’s the body working to digest the thousands of calories you’ve consumed throughout the day at your latest holiday feast. Plus, overindulging in fatty, high-calorie foods can cause stomach upset, making you toss and turn instead of sleeping through the night. That’s one reason experts suggest we eat our final meal / snack of the day at least 2-3 hours prior to bedtime.
• Viral Overload: Cold and flu season brings with it a host of unpleasant symptoms you could come down with at a moment’s notice: sneezing, coughing, sore throat, runny / stuffy nose, fever, and various aches and pains. Sound like a recipe for a poor night’s sleep? You betcha. If you can’t put down the tissue box for more than a minute at a time, your likelihood of getting a full night’s sleep goes right out the door.
• Mind Games: Stress is a major reason for poor sleep throughout the year, but during the winter months, stress can multiply. Whether it’s the added pressure of spending time with relatives, getting all the holiday shopping done, meeting crunched deadlines at work, or something else, stress can weigh you down. That added weight translates into too much thinking, which can cause you to spend half the night worrying instead of sleeping. Add in the increased risk of winter seasonal affective disorder (SAD), and you might not be in the right mood to enjoy restorative, adequate sleep.

The Unhealthy Holidays: 5 Worst Things You Can Do

Home » Blog » The Unhealthy Holidays: 5 Worst Things You Can Do

The Unhealthy Holidays: 5 Worst Things You Can Do

By Editorial Staff

Another year winding down means another string of holidays to test our health will. The last two months of the year bring seemingly endless trips to visit relatives, malls and other hectic locales far from the comfort of your regular exercise and fitness routine.

That’s danger with a capital D when it comes to staying on track. Let’s count down the top five unhealthy holiday behaviors that can undo your hard work from the previous 10 months:

5. Not sticking to a schedule: Look, no one said it was easy to eat right, exercise, get enough sleep and do all the other things it takes to stay fit and healthy. Those challenges are compounded during the holiday months, when get-togethers, gift shopping and other responsibilities seem to pile up one upon the other. Who has time to stay healthy? You do, of course, and you need to do it the way you’ve done it all year: by sticking to a schedule. Calendar your exercise days and keep and eye on what you’re eating to ensure you stay on track. This is no time to “wing it” – after all, how well did that work last year and the year before that?

4. Telling yourself you’ve earned it: We all deserve a “treat” now and then, whether it’s a cupcake at a birthday party or a day off from the gym. We also need to continually remind ourselves of how hard we’re working and why we’re doing it. Staying in shape takes effort, and you deserve to feel great about that effort. But taking the last two months of the year “off” because you think you’ve “earned it” is the perfect recipe for health disaster. Before you know it, bad habits will have replaced good ones and you’ll be back at the starting gate, wondering where you went wrong. (See No. 1 unhealthy behavior below.)

3. Falling prey to “the blues”: As we’ve discussed before, the final few months of the year (and the first few months of the next year) can increase your risk of depression. It’s called seasonal affective disorder, characterized by depressive symptoms and mood changes associated with a particular time of year. Shorter days, longer nights, less sunlight and colder weather can be a bad combination for some people. One solution is to make sure you get outside for 10-15 minutes a day when the sun is shining. Take a few walks during the workday to ensure you spend a little time in the sun (which boosts your vitamin D levels, by the way), rather than spending all day inside and leaving for home at dusk. You’ll feel better and your body will thank you for it.

2. Doing the “same old, same old”: You may think your exercise and diet plan has been working all year, but at some point, you need to mix things up. Why? Because the brain and body get used to the “same old, same old” over time, leading to a diminished sense of achievement, boredom and stagnation. It’s the “Who wants to do these same exercises again?” or “Who wants to eat these same foods again?” mentality, and it can cause you to jump off the wagon. The solution? Stay strong by incorporating new exercises into your workout regimen and trying different (healthy) foods. Variety is the spice of life, and in this case, it can carry you through the holidays committed to your health and wellness goals.

1. Looking ahead to 2015: Yes, 2015 is right around the corner, particularly when you consider how hectic the next several months generally are. That’s no reason to make “getting in shape again” your New Year’s Resolution in early November. Think about how great these first 10 months of the year have been in terms of the results you’ve seen and how you’ve felt. Now try to imagine having to go right back where you were on Jan. 1, 2014. Not a pretty picture, huh? Replace that picture with a portrait of confidence, determination and health by deciding now to finish 2014 strong. Your New Year’s resolution won’t be to “start again”; it will be to continue the great things you’ve done and become an even better, healthier person in 2015.

Beat the Blues With Exercise

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Beat the Blues With Exercise

By Editorial Staff

Depression is a serious health issue, whether we’re talking clinical depression (major depressive disorder), mild depression, seasonal affective disorder (or appropriately, “SAD” – depressive symptoms that often occur during the fall / winter months) or just “feeling blue.” Fortunately, there’s a simple, natural solution to help deal with depression: exercise.

When you’re depressed, exercise is probably last on your list of priorities; curling up on the couch may seem infinitely more appealing than heading off to the gym for a vigorous workout. Yet an abundance of research suggests exercise is an ideal natural remedy when you feel depressed – and science backs it up.

According to the Mayo Clinic, here are some of the reasons why exercise may be an effective way to combat depression:

• Releases “feel-good” brain chemicals (neurotransmitters, endorphins and endocannabinoids)
• Reduces immune-system chemicals that have been implicated in depression
• Increases body temperature, which may provide a sense of calm, reducing anxiety
• Helps you deal with your depression in a healthy, productive way
• Boosts self-confidence, which can make you feel better about yourself
• May provide for more social interaction, improving your mood

If you’re feeling depressed, take it seriously. Talk to your doctor about how you’re feeling. But before they prescribe an anti-depressant, which is the common medical strategy whenever someone says they’re depressed these days, ask them about natural treatment alternatives, including exercise.

Sports Science: What’s in That Drink?

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Sports Science: What’s in That Drink?

Key components of a performance / recovery drink – and what many are missing.

By Robert Silverman, DC, MS, CCN, CSCS

“Performance is about fuel. Longevity is all about recovery.” — Jack LaLanne

Athletes frequently ask me what the best liquid is to drink during exercise – water or a sports drink? Water provides the necessary hydration, but unfortunately, it lacks the key nutrients to aid in performance and recovery. If water is not sufficient, what, then, is the best sports drink on the market?

An extensive review of various literature shows that the “best” sports drink should contain carbohydrates, electrolytes and numerous other ingredients. Sports drinks should not only fuel activity, but also aid in recovery.^1-3 Let’s review the key components of an efficient sports drink and how some of the popular brands stack up.

Carbohydrates

Carbs are a key component for athletic performance, recovery and health.⁴ I recommend 30-60 grams of carbs per hour for an athletic endeavor.^5-6 This carbohydrate amount will prevent immunosuppression, which naturally occurs during intensive exercise.⁷ In addition, this amount enables athletes to maintain blood glucose levels, and optimize glucose uptake and oxidation in performance. Finally, replacing fluids with a carbohydrate / electrolyte beverage prior to exercise assists in meeting fluid / carbohydrate needs. It also reduces dehydration, a critical concern for athletic performance.^8-9

Electrolytes

Sports drinks should contain electrolytes such as sodium, potassium, magnesium and chloride.^10-11 Magnesium, a key electrolyte, plays a pivotal role in 300 enzymatic reactions. Bisglycinate has been shown to be the best form of magnesium because it is chelated (bonded) to an amino acid (glycine). Magnesium in the form of bisglycinate ensures increased intestinal absorption and prevents diarrhea. However, most companies do not formulate magnesium in this bisglycinate form, increasing the risk of intestinal upset.^12-16

Other Ingredients

• Malic acid is a critical addition to a sports drink formulation. It reduces muscle tenderness and assists with soft-tissue recovery.¹⁷ Malic acid coupled with magnesium bisglycinate stimulates the aerobic and anaerobic energy pathways.¹⁸
• Taurine is an amino acid that helps regulate the level of water and mineral salts in the blood by keeping potassium and magnesium inside the cell.¹⁹ At the same time, taurine prevents excessive sodium from entering the cell. L-taurine’s properties have been validated in numerous studies.
• L-carnosine, also an amino acid, helps fight muscle fatigue in fast-twitch fibers and aids in athletic performance.²⁰
• In addition, a full range of complex B vitamins for energy production should be included in the drink as well.

Maximum Carb Efficiency

Research has shown that a combination of diverse sugars maximizes carbohydrate absorption during exercise. Since glucose and fructose are absorbed at different rates, both glucose and fructose polymers should be present to optimize multiple pathways of absorption during exercise. Most commercial brands use only glucose polymers.

Literature reveals that a glucose-fructose combination, versus water or glucose alone, is the best choice for carbohydrates in a sports drink. The glucose-fructose combination results in improved power performance, running time, time to fatigue during cycling, and a perceived higher level of exertion during both strength and endurance exercises.^21-27

What Most of the Popular Sports Drinks Are Missing

Of the more popular brands, Powerade contains high-fructose corn syrup as a source of carbohydrates; it lacks electrolytes and any recovery ingredients. Gatorade has no vitamins and contains only sodium and potassium. Both these brands rely solely on glucose as a carbohydrate source and lack fructose. Another popular brand, Vitamin Water, has no sodium or chloride, and contains only trace amounts of magnesium.

Coconut water has very high levels of potassium without any sodium content, and low levels of magnesium. Analysis of coconut water reveals that it primarily contains sucrose as a main carbohydrate source, rather than glucose and fructose in an appropriate ratio of 3:1.²⁸

Thus, in my professional opinion, none of these aforementioned commercial brands contains a proper formulation to aid in athletic performance. Indeed, they hinder athletic performance.

The best sports drink should contain all four electrolytes as ingredients and have the proper 3:1 ratio of glucose to fructose. In addition, it should include magnesium in the bisglycinate form, as well as malic acid, taurine, L-carnosine and complex B vitamins to aid in athletic recovery. Remember to choose wisely and drink up.

Editor’s note: Tap here for a comprehensive reference list.

Robert Silverman, DC, MS, CCN, CSCS, graduated from the University of Bridgeport, College of Chiropractic. He also has a master’s of science in human nutrition. Dr. Silverman is a nationally known speaker and has published numerous articles, in addition to giving seminars on injury-related prevention, treatments and nutrition for various organizations and Fortune 500 corporations. He also serves as a chiropractor and sports injury consultant for basketball players, professional wrestling organizations, local, collegiate, and professional sports teams, professional triathletes, body-builders, martial artists and cyclists. To learn more, visit his website: www.drrobersilverman.com.

Five Common Fitness Mistakes That Can Slow Your Progress

Home » Blog » Five Common Fitness Mistakes That Can Slow Your Progress

To Your Health
September, 2014 (Vol. 08, Issue 09)

Five Common Fitness Mistakes That Can Slow Your Progress

By Emily Duval Ledger

Even when they have the best intentions, exercisers often make mistakes that keep them from getting the most out of their workouts, and in some cases, do them harm. Here are a few of the most common mistakes, and how you can avoid them yourself.

Walking with hand weights. Carrying dumbbells while you walk may seem like a smart way to add strength training to your cardio workout, but it compromises your posture and can lead to injury. Best to keep your cardio and strength training separate, so each can get your full attention.

Focusing only on cardio. Though cardio workouts are great for you, we start losing muscle as early as 30, which can significantly slow your metabolism and leave you vulnerable to injury. Even a few days of strength training per week can increase bone density, and help you burn more calories, even while at rest!

Skipping the stretch. Stretching at the end of your workout (when your body is nice and warm) can significantly decrease aches and pains, reduce delayed onset muscle soreness, and prevent overuse injuries. Plus, stretching is your body’s reward for all that hard work!

fitness – Copyright – Stock Photo / Register Mark Seeking a quick fix. We all want to see results fast, but don’t let crash diets and overly-intense exercise programs lure you into false expectations: the best (and lasting) results come from making changes you can see yourself doing for life. Embracing an extreme program for a few weeks to lose weight fast only sets you up to gain the weight back (and then some later), and wreaks havoc on your thyroid. Instead, figure it will take at least as long to lose the weight as it took you to gain it.

Letting social media be your trainer. It’s one thing to collect inspirational quotes and healthy recipes on your social media pages, but don’t mistake fitness memes for sound advice. 30-Day Push-up (or Squat) Challenges tend to overuse the same muscles day after day, and can lead to injuries and poor posture. Better to find a qualified trainer to help create a program that works best for you.

Emily Duval Ledger is a certified personal trainer though the American Council on Exercise (ACE) and is the owner and lead trainer of Recreation Fitness in Long Beach, CA. In 2012, she and her team were chosen to be off-camera trainers for the ABC-TV series “The Revolution”, and their clients were among the most successful participants. More about her recess-based, functional approach to fitness at www.RecreationFitness.com.