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Medium 9781591200673

PART TWELVE SPORTS NUTRITION SUPPLEMENTS

Challem, Jack Basic Health Publications ePub

PART TWELVE

SPORTS NUTRITION SUPPLEMENTS

DAVE TUTTLE

During the past decade, there has been an explosion of new sports-nutrition products. From meal-replacement powders to esoteric nutrients like ecdysterone and methoxyisoflavone, supplement companies are offering an unprecedented number of products that can build muscle, reduce recovery time, and enhance sports performance.

This has been a double-edged sword for consumers. On one hand, some of these new offerings are among the most powerful and effective nutrients ever sold. On the other hand, the vast numbers of available products can be confusing for even the most advanced athlete. Which products are the real winners, and which are also-rans? Since money doesn’t grow on trees, how can you make the best choices for your particular sports needs and budget? This part of the User’s Guide to Nutritional Supplements will answer these questions.

Some of the nutrients discussed in this book are probably familiar to you, such as protein powders and creatine. But do you know the best times to take these nutrients, and which of the available forms works best? By the time you finish this guide, you will have a comprehensive knowledge of these supplements, allowing you to use them to peak advantage in advancing your sports progress.

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Medium 9781591202066

18. High Triglycerides

Murray, Frank Basic Health Publications ePub

H

igh blood levels of cholesterol and triglycerides are found in diabetics. Even women, who often have lower blood fat levels and a lower incidence of heart disease than men, often have very high levels of blood fats when they are diabetic. High blood pressure, which increases the risk of strokes and heart attacks, is also common among diabetics. High blood glucose affects various blood components and may have a role in arteriosclerosis. Insulin is thought to increase the production of fats in the artery walls and promote the buildup of fatty deposits. Since type 2 diabetics have high levels of insulinalthough they do not effectively utilize itit is thought that this might be a factor in the high degree of fatty deposits in these patients.1

Triglycerides are a pure fat composed of molecules of glycerol (a trihydroxy alcohol, the same as glycerin), with three fatty acids attached (monoglycerides have one fatty acid and diglycerides have two). Natural fats found in meats, grains, and nuts are made up mostly of triglycerides, with only trace amounts of the mono- and diglyceride forms and some free fatty acids. Processed fats, such as hydrogenated hardened shortenings, may contain up to 20 percent monoglycerides and diglycerides.2

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Medium 9781591203032

CHAPTER 2: Immunizations (MMR, Influenza, Pertussis, And Others)

Campbell M.D., Ralph Basic Health Publications ePub

Something has to put the brakes on the relentless push by vaccine manufacturers for approval of new vaccines by the U.S. Food and Drug Administration (FDA). Vaccines are neither foods nor drugs, yet this body accepts studies sponsored or run by the makers of vaccines that purportedly describe the safety and efficacy of their new product. Approval is almost rubber-stamped. Only data concerning the most severe reactions are collected or considered as important safety issues. It is necessary to study years of use to get a clear picture of efficacy, but very few controlled studies have been performed on the efficacy of individual vaccines.

When considering the current number of vaccinations now required for infants and children, let alone the number of vaccinations that are combined in one procedure, it is hard to believe how relatively few were required in the mid-fifties. Separately, each was developed earlierthe diphtheria vaccine in 1921; the pertussis (whooping cough) vaccine in 1930; and the tetanus toxoid vaccine, used extensively by the military during World War II. The three came together in the 1940s as the DPT vaccine. At the start of my pediatric practice in 1957, the DPT and the Salk inactivated (killed) poliovirus vaccine, licensed just two years earlier, were the only two shots (a total of four antigens) that Iand my patientshad to deal with.

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Medium 9781591202813

Exercises

Greenspan, Jason S. Basic Health Publications ePub

HISTORY OF KNEE PROBLEMS?
When doing squats—or any exercise—ALWAYS work within your pain-free ROM. If the Standard Squat is uncomfortable, bend knees only slightly. If still uncomfortable SKIP THESE EXERCISES.

STANDARD SQUAT 2 WATER BOTTLES—ALL LEVELS

• Stand with feet shoulder width apart, toes point slightly outward (30°).

• Arms at sides, palms face thighs, each holds a WB.

POSTURE: Abs tight, chest lifted, shoulders down and back, eyes straight ahead.

TIMING: 6 sec reps: 4 secs down, 2 secs up.

1 Inhale. Drop hips backwards as if sitting, while bending both knees.

2 Maintain proper posture, lower thighs until parallel to ground.

3 Keep knees over ankles, pointing toward toes.

4 Exhale. Push up through heels until legs are straight, knees unlocked.

• Rounding back, lifting heels, looking down.

• Moving knees beyond toes.

• Letting knees buckle in or out.

• Allowing buttocks to go lower than knees.

• Strengthening muscles

• Stabilizing the knee joint

• Creating a firm foundation

• Daily activities become easier and sports performance is enhanced.

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Medium 9781591200208

5. Ecdysterone

Tuttle, Dave Basic Health Publications ePub

CHAPTER 5

ECDYSTERONE

D uring the Cold War, there were plenty of rumors about the “secret” training techniques of athletes in the former Soviet Union. Depending on who was doing the telling, they were all jacked up on anabolic steroids, subjected to bizarre training programs, underwent psychological brainwashing, or all of the above. Lost in the hysteria was the use by Soviet athletes of benign, but effective, natural substances like ecdysterone and related ecdysteroids.

An Adaptogen That Works

The Russians who dominated the USSR have been big believers in the power of herbs for a long time. While scoffed at by American researchers who think that only refined pharmaceuticals hold any value, the Russians have experimented with herbs for decades. Their main focus has been on adaptogenic herbs, which are plants that have the ability to restore optimal function in athletes who are depleted because of their training.

Adaptogen

An herb that has a variable effect depending on your physical condition. The further you are from an optimal state, the more benefit you receive.

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Medium 9781591201496

7. Healthy Eating

Zimring M.D., Michael P. Basic Health Publications ePub

 

 

D

O THESE SOUND FAMILIAR? I can eat that now, Im on vacation! or Ill worry about my weight when I get back. Traveling used to be the perfect excuse to go off your diet and indulge your appetitewhether for rich French pastries, down-home Southern cooking, or a sumptuous Italian spread. After all, who wanted to count calories when you were supposed to be having fun? And traveling on business was the perfect opportunity to explore a new eatery and treat a potential client to a rich, satisfying meal.

It was also hard to resist the fast-food joints lining the nations highways and airport terminals. The greasy burger that seemed to call your name was bound to be tastier than airplane food. With healthful options few and far between, experts advised travelers to pack nutritious sandwiches and salads. But get realfries and donuts were much easier and faster to eat one-handed en route!

Weight Watchers, Jenny Craig, South Beach, or Atkinsthese days, who isnt on some sort of weight-loss regimen or healthy eating plan? Although you may want to enjoy some carefree feasting or explore a new cuisine while youre away, you dont want to worry about those extra pounds when you come home. Happily, the hospitality industry has taken notice. Many restaurants and hotels now offer low-carbohydrate menus. Fast-food restaurants feature fruit, yogurt parfaits, and more (and tastier) salad choices. Cruise lines still beckon vacationers to all-you-can-eat buffets supplemented by round-the-clock snacks, but now youll find lighter fare and more healthful selections.

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Medium 9781591202103

3. Women’s Health

Newman Ph.D., Robert A. Basic Health Publications ePub

S

ome Biblical scholars insist that the fruit from which Eve took the first forbidden bite was not the apple, but the pomegranate. While the forbidden fruit has symbolized the source of human troubles, today the lovely pomegranate is recognized as a source of numerous benefits specific to women.

Recent research suggests that the pomegranate, rich in flavonoids, may be effective at treating and possibly preventing breast cancer. Moreover, this fruit may help with the depression and bone loss associated with menopause. Phytoestrogens from pomegranate seeds have been shown to reduce some of the symptoms of menopause through gentle, mild stimulation of estrogen receptorshormone receptors that, following menopause, lose effectiveness.

Pomegranate Phytoestrogens

Pomegranate seeds, the white interior of the juicy arils, are 18 percent oil. Once that oil is extracted, seed cake remains. Seed cake contains bioactive plant chemicals, including lignins and polysaccharides, from which the cell walls of the seeds are built. It is the main repository of the plants phytoestrogenic compounds. Lignans are phytoestrogenic (estrogen-like compounds found in certain plant foods) and appear to have cancer-preventive properties, particularly in women. These compounds may also reduce the risk of osteoporosis.

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Medium 9781591200246

1. Feed Your Nutrition IQ

Lydon M.D., Christine Basic Health Publications ePub

I

ronically, just about everything I know about nutrition I learned well after graduating from medical school. The sad truth of the matter is that traditional Western medical training tends to gloss over the concept of disease prevention and place inordinate emphasis on the concept of disease treatment. Unfortunately, many treatments offer little more than symptomatic relief and the promise of a protracted demise. Although this approach is far from optimal, it enables pharmaceutical corporations (which fund the vast majority of medical research performed in North America) to maintain a steady expansion of their multibillion-dollar industry.

Regardless of the politics behind this paradox, in the real world, the only completely reliable way to cure disease is to stop it from happening in the first place. Thanks to the growing influence of Eastern medical traditions (combined with the demands for better doctor-patient communication from Internet-savvy, surprisingly knowledgeable patients), the Western medical establishment has been obliged to shift gears. These days, many American medical students are exposed to the basic tenets of nutrition before they take the Hippocratic oath.

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Medium 9781591202714

CHAPTER 3: Avoiding Inhalants

Donning Ph.D., Damien Basic Health Publications ePub

So, you think you may have an allergy? What can you do about it? This chapter is about the obvious first step—staying away from it (avoiding) and/or cutting it out of your life and environment (removing). These are two aspects of the same thing, which you want to do in order to confirm or refute your diagnosis and to stay well (or at least less unwell).

There are limits to how much you can do to avoid and remove allergens. If you have hay fever from ragweed pollen, for instance, only relocating to the Arctic Circle will really work, and even that’s not guaranteed. You will find that there are limits to how much you are prepared to do as well, to how much your life will allow you to do. It is difficult to avoid wheat or dairy products totally if you want to have a life outside your home. But there are also steps you can take to protect yourself as well, which we will discuss later in the book. In this chapter and the following one, we’ll look at avoiding and removing allergens, both for diagnosis and for treatment.

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Medium 9781591202455

15. Giving Sorrow Words

McLeod M.D., Malcolm Noell Basic Health Publications ePub

Give sorrow words. The grief that does not speak,
knits up the o’er wrought heart and bids it break.

—WILLIAM SHAKESPEARE(1564—1616)

I came to know Sara as a person as delicate as a recently freed butterfly—and about as ill-prepared to face harsh Nature.

After Sara was sent back to live with her mother, this once placid child was “impossible to manage.” She had frequent temper tantrums and her mother either threw cold water on her or beat her. Eager to get some rest, her mother occasionally sent Sara to visit her uncle, the husband of the deceased aunt. Although Sara was never certain, she thinks he sexually abused her.

During Sara’s preteen years, she developed eating difficulties. Her appetite became ravenous and almost impossible to control.

She said, “There must be something genetic in my craving for sweets. People on both sides of my family crave sweets. Once I saw one of my uncles eat a gallon of ice cream at one sitting.”

“Did you mean to say a pint or a quart of ice cream?” I asked Sara.

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Medium 9781591201496

4. Lines, Luggage, and Screaming Children: Stress-Free Travel Is Possible!

Zimring M.D., Michael P. Basic Health Publications ePub

 

 

T

RAVELING IS MEANT TO BE FUN, ENJOYABLE, AND ADVENTURESOME. At times, a journey can even be a relief from the daily grinds of housework, kids, work, bills, and problems. Unfortunately, security checkpoints, delayed flights, lost luggage, traffic jams, and hearing Are we there yet? at regular intervals can knot the stomachs of even the most relaxed travelers.

Preventing bumps along the way requires some planning before you even board the plane, step on the train, or get in the carfrom the moment you know that you want or need to go somewhere. In addition to taking the necessary steps to minimize the stress and maximize the pleasure, stress-free traveling also means being flexible and having a positive attitude in handling any obstacles, foreseen or not. As Winston Churchill once said, Attitude is a little thing that makes a big difference.

First, you need to figure out what stresses you out. Is it the planning: surfing the Web for the best deals, working with travel agents, packing, or tracking vital pre-trip details? Perhaps traveling with the kids tenses you up: bickering between siblings, incessant (and often expensive) requests for souvenirs, or whining, tired children? Maybe you love to travel but have a hard time sleeping in an unfamiliar bed?

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Medium 9781591201212

10. Helpful Herbs

Alfieri MA, RoseMarie Gionta Basic Health Publications ePub

CHAPTER 10

HELPFUL HERBS

Several herbs can also help your body deal with the negative effects of stress. The healing and medicinal properties of plants are well known. Botanicals have been used by different cultures to both prevent and treat diseases and conditions for centuries.

That said, there are cases of unsubstantiated claims, and because herbs are very potent medicines, there is valid concern over the wisdom of taking herbs blindly for any condition, including stress. This does not mean you should be afraid of herbal remedies. You do, however, need to be an educated, aware consumer.

Read up on the herbal treatments that you are considering taking and examine the results of studies as well as the anecdotal folk medicine history of a particular herb. In addition, and perhaps most important, always discuss any herbs you are considering with your doctor or primary healthcare practitioner. Together, you can determine if there are any potential negative interactions with other medications you may be taking, as well as the herbal treatments that will best meet your own unique biological needs.

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Medium 9781591201229

8. Flax: Lubricating “Lube” Job

McKeith, Dr. Gillian Basic Health Publications ePub

8.

FLAX: Lubricating “Lube” Job

NUTRITIONALLY:

most abundant levels of omega-3 and omega-6 essential fatty acids, and in a perfect balance.

PHYSIOLOGICALLY:

lubricates bowels (colon); nourishes spleen, pancreas, and immune system.

BENEFITS:

helps regulate weight and bowel functions, lowers cholesterol, enhances skin tone, and improves immunity and reproduction.

I must tell you this one story on the subject of flax, from this very morning, ironically! Although I try to walk everywhere in the neighborhood for the exercise, I also regularly use a local taxi service for longer distance traveling across the greater London area. This morning, my taxi service sent one of their regular drivers who thinks he knows me a lot better than I know him. From past experience, I have learned that a brief excursion in his vehicle feels like ten rounds of the game “Twenty Questions.” For our purposes, let’s just call him “Harry.”

As I sat down to enjoy the ride and sighed a sense of relief in honor of some quiet time, I barely heard some mumbling from Harry to break a much-cherished silence. Ignoring it to soak in the rapidly moving scenery, I heard it again. But this time his words were louder and definitely impolite to ignore. “You know, fish has more omegas than flax,” he stated. “I beg your pardon,” I said. “I said that fish has more omegas than flax seeds,” he restated. The only thing I could think of was “Why was this invasive, somewhat jovial, but truly kind man, talking about flax on the same day that I was writing about it?” Did my little daughter color the word “flax” on my forehead before departing for her primary school? It was time to put a stop to this nonsense. “In all due respect, you’re wrong, Harry. Flax seeds contain far greater levels of the healthy oils (omega-3 and omega-6) in a properly balanced and assimilable form,” I explained. “No, I disagree,” he argued. “What do you mean, you disagree? Have you spent years conducting clinical research, working with patients, lecturing, teaching, studying the omega oils in flax, obtaining worldwide data, compiling one of the largest private health libraries on the planet, and writing extensively on the topic?” I asked. Not to mention writing this very chapter on this very day. “No,” Harry feebly replied. I wondered, “Are you a scientist, a biochemist, a botanist, or have you spent a lifetime studying food and biochemistry as I have done?” “No,” he again replied. “So, where do you get such stuff? Where is your scientific authority?” I demanded. Harry proudly announced, “Oh, my wife is a doctor, a gynecologist by the way.” “Is she a food specialist or nutritional biochemist as well?” I quickly retorted. “Um, ah, well, no, but she is a doctor,” he offered.

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Medium 9781577311270

Chapter Five: Getting Your Immune System in Shape

Len Saputo and Nancy Faass New World Library ePub

Roger Jahnke, O. M. D.

Tim first came to the clinic as a patient seeking acupuncture and support in his struggle with HIV. He participated in the Circle of Life group we ran for people with chronic illness, which focused on optimizing lifestyle. He also came to our Qigong classes. When Tim dropped out of sight, I assumed we might not see him again. This was in the early years of the AIDS epidemic, and most of the people we saw who had HIV were dying quite young.

Five or six years later, I met Tim again when I was teaching a Qigong class in San Francisco at a conference. Although he looked very familiar, I couldn’t place him at first, this tall slender man in the back row. After the class, he introduced himself. Tim was not only surviving HIV; he exuded radiant health. His job required him to travel extensively, yet everywhere he had lived he made it a point to get involved in a support group and a Qigong class. He felt that these two factors had been instrumental in promoting his good health.

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Medium 9781591201540

B. Detox Diet Grocery List

Lieberman PhD, Shari Basic Health Publications ePub

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