What Athletes Need To Know About Diet and Supplementation to Optimize their Performance and Health - Part 2

In Part 1 of my article What Athletes Need To Know About Diet and Supplementation to Optimize their Performance and Health, I discussed how the three fundamental macronutrients (carbohydrate, fat, and protein) work together in the right balance, and at the right levels, to fuel an athlete's body so optimal performance can be achieved. Now I want to spend some more time discussing food and energy in more detail.

The food an athlete eats BEFORE, DURING, and AFTER a workout is important for both comfort and performance.


What an athlete should eat and drink BEFORE EXERCISE:

What you eat BEFORE exercise often depends upon your unique needs and preferences, but should be designed according to the intensity, length and type of workout you plan to do. Some GENERAL GUIDELINES include eating a solid meal 4 hours before exercise, a snack or a high carbohydrate energy drink 2 to 3 hours before exercise, and fluid replacement 1 hour before exercise.

It is probably intuitive that exercising on a full stomach is not ideal. Food that remains in your stomach during exercise, or during an event, may cause stomach upset, nausea, and cramping. So to ensure you have enough energy, but minimize the chance for stomach discomfort, you should allow a meal to fully digest before exercise, or before the start of an event. This generally takes one to four hours, depending upon what and how much you've eaten. Everybody is a little different, so you should experiment prior to exercising to determine what works best for you.

If you have an early morning workout or race, it's best to get up early enough to eat your pre-exercise meal. If not, you should try to eat or drink something easily digestible about 20 to 30 minutes before the event. The closer you get to the time of your event, the less you should eat. You can have a liquid meal closer to your event than a solid meal because your stomach digests liquids faster.

Since glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbohydrates and easy to digest. This includes foods such as pasta, fruits, breads, nutrition bars, nutrition shakes, as well as HEALTHY energy drinks.

If you are going on a short running workout, it's not essential to eat immediately before you run if you consistently eat a healthy diet and have properly replenished your glycogen stores after your last workout. In fact, the majority of the energy used to fuel your run comes from the stored energy in your body (glycogen), not the food you've just consumed. Most people have enough glycogen to fuel about 90 minutes of high-intensity exercise and several hours of moderate exercise. So if you feel fine doing a short run on an empty stomach, go for it.

If running on empty doesn't feel good to you, you will want to eat something light that will digest easily. A good pre-run breakfast for those who run three to six miles can be something as simple as a banana, water and maybe a cup of coffee an hour or so before starting your workout. You could also eat toast with jelly or half a nutrition bar or half a nutrition shake. You'll need to learn what foods work best for you and figure out how much time you need to digest your food. But most people can eat a banana without problems.

NOTE:  Avoid food that contains a lot of protein or fiber, as it takes a long time to digest before running.

If you are going on a longer running workout (longer than 10 miles) it may be necessary to eat up to two hours before you run so you have enough energy and allow time for it to digest. Consider eating 400-500 calories and drinking 16-20 ounces of water before going on longer runs. Opt for high-carbohydrate foods that digest easily and provide quick energy for the run, i.e fruit, cereals, pancakes, a bagel with jelly, fruit smoothies, a nutrition bar, a nutrition shake, or anything else easily digested.

NOTE:  Stay away from food that has a lot of fat and protein, because it does not digest as well. Also, during your longer run, you may want to consider bringing along a carbohydrate gel pack or a small packet of pure honey in case energy stores run low.

Now when it comes to competition, here are some guidelines of what to eat.


Food Guidelines for Competition:

3 to 4 Hours Before Competition:

• Fresh fruit
• Bread, Bagels
• Pasta with tomato sauce
• Baked potatoes
• Cereal with milk
• Yogurt
• Toast/bread with some peanut butter, lean meat, or cheese
• Nutrition bar
• Nutrition shake
• Water

2 to 3 Hours Before Competition:

• Fresh fruit
• Bread, Bagels
• Pasta
• Yogurt
• Water

1 Hour or Less Before Competition:

• Fresh fruit (apples, watermelon, peaches, grapes, or oranges) and/or
• Energy gels
• Up to 1 1/2 cups of a sports drink

If you are an endurance athlete, research suggests that eating some sugar (glucose) 35 to 40 minutes before an event may provide energy when your other energy stores have dropped to low levels. However, you should experiment with this before competition because some people do not perform well after a spike in blood sugar.

NOTE:  Endurance athletes should avoid foods that contain a lot of fat or fiber since they can be very difficult and slow to digest and remain in the stomach a long time. They will also pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided in a pre-exercise meal.

Now let's discuss hydration. Athletes should strive to drink ten cups of water every day, in addition to replacing water that is lost during exercise. A good rule of thumb is to drink about 16-20 ounces of water, 2-3 hours before exercise, and about 8 ounces of water 15 minutes before exercise. Try this and then modify your fluid needs as necessary.

You may be wondering about the benefit of caffeine for exercise. Caffeine is a stimulant and can improve endurance.

NOTE:  Caffeine can have serious side effects for some people. Those who are very sensitive to its effects may experience nausea, muscle tremors, and headaches. Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.

And as a final note, just remember that everyone is a little different. What works for you diet-wise may not work for your teammate or training partner. An eating plan is highly individualized based on what works for each athlete along with the preference of that athlete.


What an athlete should eat and drink DURING EXERCISE:

Depending on the type and duration of exercise, energy foods (including bars, shakes, drinks, gels and other easily digestible carbohydrates) can keep you from depleting your energy too quickly DURING exercise.

In addition, drink up to about 8 ounces of water every 15 minutes during exercise depending on the type and duration of exercise. If you will be exercising longer than 90 minutes, drink about 8 oz of a sports drink (with no more than 8% carbohydrate) every 15-30 minutes.


What an athlete should eat and drink AFTER EXERCISE:

The first nutritional priority AFTER exercise is to replace any fluid lost during exercise. A good rule of thumb is to drink 16 ounces of water right after exercise. If you want to be more precise, weigh yourself before and after you exercise, and then replace fluid losses by drinking 20-24 oz of water for every one pound of weight lost.

The next nutritional priority after hydration is replacing key nutrients. The post-exercise meal is critical to recovery and improves your ability to train consistently.

It is important to consume carbohydrate, such as fruit or juice, within 15 minutes post-exercise to help restore glycogen.

In addition, research has shown that eating 0.3 to 0.6 grams of carbohydrate for each pound of body weight within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. That works out to 45 to 90 grams of carbohydrate (or 180 to 360 calories) for a 150-pound athlete. Waiting longer than two hours to eat will result in 50% less glycogen stored in the muscle. The reason for the two-hour window is that carbohydrate consumption stimulates insulin production, which aids the production of muscle glycogen. However, the effect of carbohydrate on glycogen storage reaches a plateau.

Research also shows that combining protein with carbohydrate within 30 minutes post-exercise nearly doubles the insulin response, which results in MORE stored glycogen. A well-balanced, high-quality nutrition bar or shake can provide a convenient way to meet this recommendation. The OPTIMAL carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that will have a negative impact as it will slow rehydration and glycogen storage.

Consuming protein has other important uses after exercise as well. It provides the amino acids necessary to rebuild muscle tissue that was damaged during intense exercise. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections. Protein can also increase the absorption of water from the intestines and improve muscle hydration.

When it comes specifically to running, some good options for your post-exercise meal include a high quality nutrition bar, a high quality nutrition shake, oatmeal with low-fat milk or soymilk, eggs with whole grain toast, or yogurt and berries. Whatever you choose, you want to find a way to get the right nutrition within the 30-minute window.

NOTE:  For those people that aren't athletes that might be reading this article, this wouldn't be the ideal plan for you. If your goal is fat loss, you would want to wait to eat an hour after your workout to maximize fat burning.

The bottom line for athletes is this: If you are looking for the best way to refuel your body after long, intense exercise, a 4:1 combination of carbohydrate and protein within the 30-minute window post-exercise seems to be your best choice.

It's worth noting that many athletes do not receive the optimal levels of MICRONUTRIENTS, vitamins and minerals, from their diet. In fact, in my experience, many don't understand the OPTIMAL levels of micronutrients necessary to optimize performance. It's important for an athlete to understand that micronutrients are just as critical as macronutrients (carbs, fats, and protein) in optimizing performance.


Importance of a pharmaceutical-grade multivitamin/multimineral supplement:

Good supplementation is just as critical as a good diet, and supplementation gives you the assurance you are not depleted in essential nutrients. But you might be wondering what I mean by good supplementation. Athletes can benefit from a good multivitamin/multimineral supplement in the same manner as non-athletes (to fill in the missing gap of nutrients they are not getting from their diet). It is true that athletes are more likely to eat a better diet, increasing their intake of key nutrients. However, the extra physical and mental stresses many athletes experience may also increase their requirement for certain key nutrients. These stresses can lead to depletion even if an athlete is eating a good diet.

That is why it is critical for an athlete to take a high quality, broad-spectrum, well-balanced, pharmaceutical-grade, multivitamin/multimineral supplement. It is not enough to take just ANY multivitamin/multimineral supplement. While there are lots of companies that make supplements, there are lots of companies that make POOR QUALITY supplements. Don't sell your health to the lowest bidder. Look for a multivitamin/multimineral supplement that is produced to pharmaceutical standards so quality and safety is ensured. A complete, broad-spectrum, well-balanced, safe and effective multivitamin/multimineral supplement is critical to ensuring key nutrient requirements are met and optimal performance can be achieved. You DO NOT have this guarantee with most supplements on the market unfortunately, which is why athletes especially need to be selective. If you would like help selecting a multivitamin/multimineral supplement, please send me a message, and I will walk you through the process of selecting one that will optimize performance. 


Note for World-Class Professional and Olympic Athletes:

You MUST BE selective when it comes to nutritional supplements as you have to worry about the possibility of testing positive for banned substances if you take over-the-counter supplements. If you are a professional or olympic athlete, to give you more assurance, verify that the supplements you are taking have gone through third-party testing to ensure purity. One such program, whose approval is sought out by top companies, tests for the presence of WADA (World Anti-Doping Agency) banned substances and is called the NSF Certified for SportTM program (http://www.nsf.org/). This independent certification helps athletes make educated decisions about the safety of the dietary supplements they choose to take and is free of potential company hype.

The NSF Certified for Sport program was developed to meet the growing demand of athletes, coaches and all others concerned about banned substances. The NSF Certified for Sport(TM) Mark helps consumers know that products have met NSF's stringent independent certification guidelines. Products are tested and facilities are inspected for a wide range of substances prohibited by the World Anti-Doping Agency, the NFL/NFLPA and MLB/MLBPA. The list includes stimulants, narcotics, steroids, diuretics, beta-2 agonists, beta blockers, masking agents and other banned substances.

Also look to companies that have received Good Manufacturing Practices (GMP) registration and dietary supplement certification through NSF. NSF International is an independent, not-for-profit organization, that helps protect you by certifying products and writing standards for food, water, air and consumer goods. Founded in 1944, NSF is committed to protecting public health and safety worldwide. NSF is a World Health Organization Collaborating Centre for Food and Water Safety and Indoor Environment. Additional services include safety audits for the food and water industries, management systems registrations delivered through NSF International Strategic Registrations, Ltd., organic certification provided by Quality Assurance International and education through the NSF Center for Public Health Education.
 
These third-party certifications simply help athletes, as well as consumers in general, know the products they are taking are nutritionals they can trust.

I hope these past two articles have given you more direction as an athlete to help you achieve optimal performance. If you have any questions about anything posted in the past two articles, please feel free to send me a message. May your next training session be great!

What Athletes Need To Know About Diet and Supplementation To Optimize Their Performance and Health - Part 1

I want to focus my discussion this week on athletes and nutrition since I continue to receive questions by athletes who want to know how to optimize performance. If you are an athlete, understanding how the body uses food as fuel can help you eat and train efficiently so you can improve performance.

Optimizing performance starts with an understanding of how the three fundamental macronutrients (carbohydrates, fat, and protein) fuel the body to do work. In the body, these nutrients get converted to energy in the form of adenosine triphosphate (ATP). As ATP is broken down in cells, energy is released which allows muscle cells to contract and exercise to be performed. However, each nutrient has unique properties that determine how it gets converted to ATP.

Carbohydrate is the main nutrient that fuels exercise of a moderate to high-intensity (like sprinting and weight-lifting). Fat helps to fuel lower-intensity exercise for long periods of time (like marathon running). Proteins are generally used to maintain and repair body tissues, and are not normally used to fuel muscle activity.

With that said, let's now lay out the amount of each nutrient that is recommended in the diet for optimal performance. Sports nutritionists recommend the following mix of nutrients:

• 55-65% of daily calories from CARBOHYDRATE
• 25-30% of daily calories from FAT
• 12-15% of daily calories from PROTEIN

Your specific nutrition plan should be structed to meet your training needs, with the understanding that carbohydrates are the primary fuel needed for intense muscular efforts, regardless of the sport you play.

Now let's discuss carbs, fats, and protein in more detail.

And since carbohydrates are the cornerstone of an athlete's diet, let's discuss them first.


CARBOHYDRATES (carbs):

Irregardless of the sport you play, carbs provide the energy that fuels muscle contractions. When you eat carbs, they are broken down in the body into smaller sugars, and if needed, they get absorbed and used as energy. Any sugar (also known as glucose) not needed right away gets stored in your muscles and liver in the form of glycogen. Once these glycogen stores are full, any additional glycogen gets stored as fat.

If you haven't heard the term glycogen before, understand that it is the source of energy most often used for exercise. It is most often used because your body can tap into it immediately when needed for shorter-duration, higher-intensity exercise like sprinting and weight-lifting. Glycogen actually supplies energy during the first few minutes of any sport. During longer-duration, lower-intensity exercise, fat can help to fuel activity, but glycogen is still needed to help break down the fat into something the muscles can use.

Not only is adequate carbohydrate intake necessary to fuel activity, but it also helps to prevent protein from being used as energy. If your body doesn’t have enough carbohydrate, protein is broken down to make glucose for energy. But this takes away from protein's primary role of being the building block for muscles, bone, skin, hair, and other tissues. Relying on protein for energy, by not taking in enough carbohydrate, can limit your ability to build and maintain important tissues. Furthermore, it can stress the kidneys because they have to work harder to eliminate the by-products of this protein breakdown.

Carbs also have other functions in the body, which include fueling the central nervous system and brain.

Well now that you understand the importance of carbs, you may be wondering how much energy carbs actually give you. One gram of carbohydrate will provide you with four calories of energy. For an understanding of the specific number of carbohydrate calories YOU need daily as an athlete, as well as the total calories you need daily, please refer to my blog article What You Need To Know About Calories?

When considering carbs, it's important to understand the terms "carbohydrate loading" and "carbohydrate depletion" which refers to your body's ability to store and use carbohydrate energy in your muscles.

Eating large amounts of carbohydrates will increase carbohydrate stores, which is known as carbohydrate loading, but there is a storage limit. The maximum amount of carbohydrate you can store in your body is about 6.8 grams per pound of body weight. So, if you weigh 200 pounds, you can store up to 1,364 grams of carbohydrate [or 5,455 calories] in your muscles, which is enough energy to fuel high-intensity exercise for several hours.

During depletion, any stored carbohydrate is used up. If you don’t replenish these carbohydrate stores, you can run out of fuel for exercise that requires immediate energy. When this happens, it is referred to in the athletic world as "bonking" or "hitting the wall."

How long the energy supply from carbohydrate lasts depends on the length and intensity of the exercise. To avoid running out of energy during exercise, START with full glycogen stores, replenish them DURING exercise, and refill them AFTER exercise to be ready for the next workout.

One final word on carbohydrates:  Carbs are divided into TWO TYPES - simple and complex.

Simple carbohydrates are absorbed and converted to energy very quickly and provide a rapid source of energy. Fruit and sports drinks are a good source of simple carbohydrates.

Complex carbohydrates, on the other hand, typically take a bit longer to be digested and absorbed into the body. They also typically take longer to break down and therefore provide energy at a slower rate than simple sugars. Examples of complex carbohydrates include breads, rice and pasta. Starch and fiber are also considered complex carbohydrates but fiber can not be digested or used for energy. Starch is probably the most important energy source in an athlete’s diet because it is broken down and stored as glycogen. Foods high in starch include whole grain breads, cereals, pasta, and grains.

But understand that even some complex carbohydrates, like a white potato, can provide a rapid source of energy.

Now let's turn our attention to the importance of fat in an athlete's diet.


FAT:

Contrary to popular belief, not all fat is bad. In fact, the right types of fat are essential for optimal performance and health.

In addition, the stored fat we carry on our bodies (known as adipose tissue) provides cushion and insulation to internal organs, covers the nerves, moves the fat-soluble vitamins (A, D, E, and K) throughout the body, and provides the largest reserve of stored energy available for activity. Fat is stored when we consume more calories then we use.

There is an optimal level of body fat for health and for athletic activity. When this optimal level is exceeded, too much dietary fat can lead to problems with health as well as athletic performance.

Let's take a look at the three different types of dietary fat that exist:

• Unsaturated fats include monounsaturated and polyunsaturated fats (the healthier fats) and are typically found in plant sources. This type of fat is usually liquid at room temperature. Unsaturated fats have health benefits such as lowering cholesterol and reducing the risk of heart disease. Common food sources include olive and canola oil, avocados, fish, almonds, soybeans and flaxseed. An important class of fats that contribute to improved athletic performance and improved health include the polyunsaturated fats known as omega-3 and omega-6 essential fatty acids. These healthy fats can be found in some foods such as certain types of fish, but they are also available in supplements for those that don't obtain enough of them in their diet. But learning how to select a quality supplement that contains them is important. If you would like help in learning how to identify a quality supplement, please feel free to send me a message.

• Saturated fats are found primarily in animal sources like meat, egg yolks, yogurt, cheese, butter, and milk. This type of fat is often solid at room temperature. The over-consumption of saturated fat has been linked to numerous health problems such as high cholesterol and heart disease. Consequently, saturated fat should be limited to no more than 10% of your total daily calorie intake.

• Trans fatty acids, or trans fats, are created (naturally or man-made) when an unsaturated fat is made into a solid. Trans fats, just like saturated fat, should be limited as much as possible because they increase cholesterol levels and they increase the risk of heart disease.

So how does fat provide energy for athletes? Fat provides the highest concentration of energy of all the nutrients. One gram of fat gives you nine calories. This calorie density, along with our great storage capacity for fat, makes fat our largest reserve of energy. One pound of stored fat provides approximately 3,500 calories of potential energy. While these calories are less accessible to athletes performing shorter-duration, higher-intensity exercise like sprinting and weight-lifting, fat is essential for longer-duration, lower to moderate-intensity endurance exercise (from walking to marathons).

But remember, even during higher-intensity exercise, where carbohydrate is the main fuel source, fat is still needed to help access the stored carbohydrate (glycogen).

Also remember these three things when using fat for fuel for exercise. First, it can take up to six hours to digest fat to a point where it can be converted into a usable form of energy. Secondly, converting stored body fat into energy also takes time. The body needs to break down fat and transport it to the working muscles before it can be used as energy. And third, converting stored body fat into energy takes substantial oxygen, so exercise intensity must decrease for this process to occur.

For these reasons, you need to carefully time when you eat fat, how much you eat, and the type of fat you eat. In general, it’s not a good idea to eat fat immediately before or during intense exercise.

For more information on fat, read my blog articles entitled FATS: The Good, The Bad, and the Ugly and FATS: The Good, The Bad, and the Ugly - Part 2.

Now let's move on to the importance of protein in an athlete's diet.


PROTEIN:

Proteins are often called the building blocks of the body because they contain amino acids which combine in various ways to make muscles, bone, tendons, skin, hair, and other tissues. They serve other functions as well, like moving nutrients to where they belong and aiding in the production of enzymes. You might be surprised to learn that there are over 10,000 different proteins in the body.

Athletes need protein primarily to repair and rebuild muscle that is broken down during exercise, as well as to help optimize carbohydrate storage in the form of glycogen. Protein isn’t an ideal source of fuel for exercise, but it can be used when the diet lacks adequate carbohydrate. A problem is created, however, if protein is used for fuel because it doesn't leave enough available to repair and rebuild body tissues, including muscle.

Adequate amounts of protein, eaten regularly, is essential because it isn’t easily stored by the body. And athletes have to be aware that there are two kinds of protein. Foods that include protein can contain "complete proteins" or "incomplete proteins". Complete proteins contain all nine of the essential amino acids, and they come mostly from animal sources such as meat, fish, and eggs. Soybeans are also considered a complete protein. Incomplete proteins lack one or more of the essential amino acids, and they come from sources such as grains, legumes, nuts, seeds, fruits, and vegetables.

Vegetarian athletes can have trouble obtaining complete proteins, so they have to pay careful attention to how they combine foods so they get adequate protein. Foods that contain incomplete proteins can be matched with other foods to create complete proteins. As an example, rice is low in the essential amino acid lysine, and beans are low in the essential amino acid methionine. By eating rice with beans, you improve (or complete) the proteins in both.

While protein is extremely important, most athletes in a strength sport get far more protein than is necessary to promote muscle synthesis. The current protein recommendation for athletes is as follows:

• ENDURANCE ATHLETES: About 0.5 to 0.6 grams per pound of body weight per day.

• STRENGTH-TRAINING ATHLETES: About 0.7 to 0.8 grams per pound of body weight per day.

So for an endurance athlete weighing 200 pounds, he/she would need 100 to 120 grams of protein per day. And for a strength training athlete weighing 200 pounds, he/she would need 140 to 160 grams of protein per day.

There is no scientific evidence that more than about 0.9 grams of protein per pound of body weight has any additional benefit in muscle strength or size.

One final word on protein:  According to research, high protein/high fat diets can hurt performance. An inadequate amount of carbohydrate in the diet can result in reduced muscle glycogen stores in the muscle and liver, decreased endurance, decreased maximal effort, decreased serum glucose levels, and an increased risk of hypoglycemia.

Additionally, high protein/high fat diets can also have a negative overall impact on health in general, such as an increased risk of degenerative diseases like heart disease and cancer, increased calcium excretion leading to an increased risk of osteoporosis, and a reduced intake of vitamins, minerals, fiber and phytochemicals contributing to fatigue and an increased risk of disease.

I hope this gives you a better understanding of how the three fundamental macronutrients (carbs, fat, and protein) work together to fuel your body to achieve optimal performance in your sport.

Stay tuned next week for Part 2 of "What Athletes Need To Know About Diet and Supplementation To Optimize Their Performance and Health" where I discuss more about how athletes should eat while training, the importance of a high-quality multivitamin/multimineral supplement, and the type of third-party testing companies should pass before selecting a supplement made by that company.

What You Need To Know About Calories?

Automobiles use gasoline to get the ENERGY they need to move. Your body uses (metabolizes or burns) food to get the energy it needs to power every move you make. The amount of energy produced by metabolizing food is measured in terms of something we call calories. So as an example, a banana that has 105 calories will produce 105 calories of energy that your body can use for work.

But you take in calories from different types of nutrients:

* One gram of carbohydrate provides four calories of energy.
* One gram of protein provides four calories of energy.
* One gram of alcohol provides seven calories of energy.
* One gram of fat provides nine calories of energy.

The reality is that all food provides calories, and all calories provide energy. HOWEVER, not all calories come with extra benefits such as amino acids, fatty acids, fiber, vitamins, and minerals. Some foods contain something called EMPTY CALORIES. This term has nothing to do with the calorie's energy potential. It describes what you can think of as NAKED CALORIES, or one with no extra benefits. The best-known empty-calorie foods are table sugar and ethanol (the kind of alcohol found in beer and wine). On their own, sugar and ethanol give you energy but provide no nutrients.

Be cautious of people who tell you that "calories don't count" or that "some calories count less than others". They are usually trying to convince you to follow a diet that concentrates on one kind of food or nutrient to the exclusion of most others. One common example is the HIGH-PROTEIN DIET.

The high-protein diet basically says to cut back on, or even eliminate, foods that contain carbohydrates. This diet follows the assumption that since muscle tissue is mostly protein, any protein you eat will go straight from your stomach to your muscles, while everything else turns to fat. Or put another way, this diet says that you can indulge yourself with protein foods until your eyes bug out, because no matter how many calories you get, they'll all be protein calories and they'll all end up in your muscles, not on your stomach or hips.

Wouldn't it be nice if that were the case? The problem is, it isn't the case. The truth is that all calories, regardless of where they come from, give you energy. If you take in more calories (energy) than you spend each day, you'll gain weight. If you take in less calories than you use up, you'll lose weight. This nutrition rule applies to everyone.

So now that you have a better understanding of calories, you might be asking yourself "How many calories do I need?" Think of your calorie (or energy) requirements as a bank account. You make deposits when you consume calories. You make withdrawals when your body spends energy on work.

The amount of energy you withdraw each day depends on two things:

(1) The energy (calories) you need when your body is at rest; and
(2) The energy (calories) you need when you are actively working.

To keep your energy account in balance, you need to take in enough calories each day to cover your withdrawals.

NOTE:  As a general rule, an average man burns more calories than an average woman because his body is larger and has more muscle. As an example, a man who weighs 150 pounds can consume about 10% more calories than a woman who weighs 150 pounds and still not gain weight.

You may not realize that your body burns calories when it is at rest, but it does. Your heart beats. Your lungs expand and contract. Your intestines digest food. Your liver processes nutrients. Your glands secrete hormones. Your muscles flex. Cells send electrical impulses back and forth among themselves, and your brain continually signals to every part of your body.

The energy that your resting body uses to do all of this is called your RESTING ENERGY EXPENDITURE or your BASAL METABOLISM, and it accounts for 60% to 70% of all the energy you need each day. There are unique formulas that will allow you to calculate your resting energy expenditure and are based on age and gender. Feel free to send me a message if you would like the specific formula that applies to you.

Your second largest chunk of energy is the energy you withdraw to spend on physical work. That includes everything from brushing your teeth in the morning to working out in the gym.

So your total energy requirement (the number of calories you need each day) is your resting energy expenditure plus the calories required to cover the amount of work you do.

Lets address the calories required to cover the amount of work that is done, or the second part. Here's approximately how many calories a 155 pound person would use in an hour's worth of different kinds of work:

Activity / Calories:  (for a 155 pound person)

Sleeping / 65
Reading / 74
Sitting / 74
Standing / 84
Driving / 149
Ironing /158
Washing Dishes / 158
Shopping / 167
Cooking / 186
Housework / 205
Bowling / 214
Dancing (ballroom slow) / 214
Golf (cart) / 242
Volleyball (recreation) / 242
Weight lifting (general) / 242
Bicycling (leisure) / 279
Mopping / 316
Washing Car / 316
Gardening / 381
Hiking / 419
Dancing (aerobic, modern) / 419
Aerobics (low impact) / 428
Golf (carry clubs) / 428
Swimming (moderate) / 428
Tennis (singles) / 428
Weight lifting (vigorous) / 428
Aerobics (high impact) / 493
Jogging / 493
Rowing Machine (moderate) / 493
Stair Step Machine / 493
Stationary Bike (moderate / 493
Walking (up stairs) / 567
Bicycling (mountain) / 595
Bicycling (12-14 mph) / 614
Rope Jumping / 707
Running (6 mph) / 707
Elliptical Trainer / 800

With these numbers, let's now take a look at an example that calculates TOTAL ENERGY REQUIREMENT. Remember Total Energy Requirement (TER) = Resting Energy Expenditure (REE) + Work-Related Activity (WRA). Let's shorten that up in an equation.

TER = REE + WRA

Our example is going to involve a 45-year old male.  Let's look first at his RESTING ENERGY EXPENDITURE. To determine the number of calories a 45-year old male would need when resting, we need to calculate it from the equation:

REE (45-year old male) = (11.6 x [weight in kilograms]) + 879

NOTE:  This is a known equation based on age and gender.

Assuming this male weighed 168 lbs, and noting that 1 kilogram (kg) = 2.2 lbs, his weight in kilograms would be 168 lbs/(2.2 lbs/kg) = 76.36 kg. Plugging this value into our equation for REE above would yield:

REE (45-year old male) = (11.6 x [76.36]) + 879 = 1,765 CALORIES

NOTE:  This is the amount of calories needed and burned daily by the 45-year old male when he is at rest.

Next, we need to calculate the WORK-RELATED ACTIVITY for the 45-year old male on a given day. Let's assume this male did the following work:

* Walked around two hours total at work and home = 167 calories/hour x 2 hours = 334 calories
* Jogged one hour = 493 calories/hour x 1 hour = 493 calories

So based on the activities performed that day, the 45-year old male would need:

WRA (45-year old male) = 334 + 493 = 827 CALORIES

So the TOTAL ENERGY REQUIREMENT would be:

TER = REE + WRA = 1,765 + 827 = 2,592 CALORIES

This is the Total Energy Requirement needed by the 45-year old male that day in order to maintain weight.

Now, as far as the BREAKDOWN OF CALORIES in a person's diet, the majority of top researchers and scientists in the industry recommend a breakdown that consists of 40% to 60% healthy carbohydrate, 20% to 30% healthy protein, and 20% to 30% healthy fat.

If you are deviating from this breakdown regularly, you are not in BALANCE. To verify whether you are in balance, run an experiment on your diet. For one week, write down what you eat on a daily basis, along with the time you eat and the nutrition information such as the number of grams of carbohydrate, protein, and fat in each meal. For each day you logged your meals, calculate the percentage breakdown between carbohydrate, protein, and fat. Then verify it falls into the range I just mentioned. If it doesn't, start making modifications to your diet so that it does fall into range. And really, you want to strive to achieve balance with every meal every day. But start by looking at the breakdown each day for a week. Make adjustments if necessary, and remember to eat healthy carbohydrate, healthy protein, and healthy fat. And remember, it's not about perfection. Strive for progress.

I hope this gives you a better understanding of calories and how to construct your diet. Now, the next part is up to you--putting this information to good use!

If you have any questions about anything discussed in this week's article, please don't hesitate to send me a message. Have a happy and healthy week!

Does It Really Cost More to Achieve Great Health?

What is the REAL cost of achieving great health? Is there an increased cost? Or does it actually create a savings? Well that all depends on how you define COST, how well you understand risk, and the value you place on your own health.

A shocking health statistic is that two out of every three people in the U.S. will die prematurely from heart disease or cancer. Many have forgotten, or maybe never even understood in the first place, that the majority of people that die of heart disease or cancer do so by choice. They just may not realize it. You see, our diet and and lifestyle habits, largely determine that outcome. Many people are making poor decisions, not only for themselves, but for their family, which puts them and their families at risk of dying prematurely as well as severe financial risk.

Have you ever thought about the cost of having a heart attack?

According to an article from the National Business Group on Health, the average total cost of a severe heart attack–including direct and indirect costs–is about $1 million. Direct costs include charges for hospitals, doctors and prescription drugs, while the indirect costs include lost productivity and time away from work. The average cost of a less severe heart attack is about $760,000. Amortized over 20 years, that’s $50,000 per year for a severe heart attack and $38,000 per year for a less severe heart attack.

You might want to argue that insurance will pay for a large part of the direct costs, but whatever assumptions you make about those costs, you’re still looking at a high annual cost of denial. You might also argue that healthy food costs more than unhealthy food, and although this isn't necessarily true, any perceived difference can’t possibly make up for the high cost of denial. And who can put a price on health or a damaged heart?

Now have you ever thought about the cost of contracting some form of cancer?

While no one but your doctor or insurance company can answer what the individual cost is precisely, the estimated total cost of cancer care in the United States in 2020 will exceed $100 billion. It really depends on the type of Cancer and treatment that will be received as to the individual cost. It's not unheard of, however, for this number to range in the $200,000 to $500,000 range.

How many people are prepared for THAT kind of cost? They might be thinking it's not that bad because health insurance will cover it.  But how many people don't have health insurance?  25%?  And even if somebody does have health insurance, what kind of drain will they be putting on the already troubled healthcare system? And again, what about the price of health and life?  How much would your family say you are worth?

Now let's take a look at what it would cost you to achieve optimal health which greatly reduces your risk of contracting heart disease or cancer. Let's take into account the three fundamental things you MUST do to be healthy.  Excellent health requires paying attention to proper diet, proper supplementation, and exercise.

Let's talk about proper diet first, and the perceived additional cost to switch from eating poorly to eating healthy.

Proper Diet:  Actual Change in Food Investment = $0 (maybe even a cost SAVINGS)

If you were to do some calculations, you would find that replacing unhealthy food with healthy food doesn't really cost more money, but it does add on years to your life and give you more life in your years!  The average cost of a combo meal at a fast food restaurant is about $4 to $10, depending on the restaurant. (The ‘fast’ in fast-food means the restaurant must take shortcuts with their raw materials or prepared foods (like pre-cutting and freezing vegetables) – time-saving methods that compromise or deplete nutrients.)

Not only does it not really cost more to eat healthy, it can actually SAVE YOU MONEY!  Take just over $4 and you could buy a pound of brown rice, a pound of beans, and a pound of frozen broccoli and make the equivalent of six meals. Spend one evening cooking it and have the rest for lunch for almost the entire week. And food prepared at home from fresh ingredients provides maximum nutritional value, plus the peace of mind that comes with knowing exactly what goes into your food.

NOTE:

* A 1-pound bag of brown rice sells for about $1.75 and cooks up into about 10 side servings -- that's just 18 cents a serving. (170 calories, 2 grams fiber, and 4 grams protein).

* A 1-pound bag of pound of dried pinto beans can be found for about $0.67 a pound and that provides approximately 6 cups of refried beans. If you really like pinto beans, Costco sells 25-pound bags for just over $12. You’d have a hard time finding a high protein, low-fat main dish that is cheaper than that.

*A 1-pound bag of broccoli can be picked up for about $2 a pound.

And here are some prices for some other healthy foods:

* You can get a 13- to 16-ounce box or bag of store-brand dried whole-wheat or multigrain pasta for about $1.69.  That's about 24 cents a serving. (About 200 calories, 7 grams protein, and 6 grams fiber).

* You can get a 22-ounce loaf of store-brand whole-wheat bread for about $1.99 (on sale). Each loaf has about 22 slices, or 11 servings of 2 slices each. That's about 18 cents a serving. (About 120 calories, 6 grams protein, and 3 grams fiber).

* Individual servings of non-fat greek yogurt (6- to 8-ounce containers) cost about 89 cents each, and sometimes less when found on sale. (150 calories, 0 grams fiber, and 14 grams protein for a 6-ounce serving of honey vanilla).

Now let's move on to the second critical item in protecting your health, proper supplementation.

Proper Supplementation:  Actual Change in Investment = $60 per month (assuming you aren't already on a good multivitamin/multimineral supplement)

Irregardless of health status, everybody needs to be on a PHARMACEUTICAL-GRADE multivitamin and a supplement that contains the healthy fats, like fish oil, to ensure you are getting enough of the healthy fats.  So why is a multivitamin even necessary?  The answer is, to fill in the missing gap of nutrients that aren't obtained from diet. It has become clear that the majority of people are deficient when it comes to essential nutrients. Do not underestimate the importance of a good multivitamin/multimineral supplement. It is the best health insurance your money can buy!

So why do you need a so-called "pharmaceutical-grade" multivitamin/multimineral supplement?  The answer is, to ensure you are getting what you are paying for...and that what is on the label is actually in the bottle!  Does the idea of throwing money away appeal to you?  If not, ensure your supplements are manufactured to pharmaceutical standards.

NOTE:  Most nutritional supplements on the market are manufactured to the LOWEST quality standard possible called a "food-grade" standard. They do this to save money. And while companies do save money, your health is not protected.

And lastly,why do you need fish oil?...or at least a product that delivers healthy fats?  The answer is, there are significant health benefits from consuming omega-3 and omega-6 essential fatty acids (the healthy fats).

And now to the third critical item in protecting your health, exercise.

Exercise:  Actual Change in Investment = $0 (It is not necessary to have a gym membership.)

While $30 is around the average cost of a gym membership, having one is NOT necessary to improve your health. What is necessary is that you start moving your body.

According to the CDC, for important health benefits, adults need at least:

* 2 hours & 30 minutes of moderate-intensity AEROBIC ACTIVITY (i.e. brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms);

OR

* 1 hour & 15 minutes of vigorous-intensity AEROBIC ACTIVITY (i.e. jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms);

OR

* An equivalent mix of moderate- and vigorous-intensity AEROBIC ACTIVITY and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

If you are looking to save money, you can lift weights at home and you can run around your block. What you can't do is take for granted the importance of aerobic exercise and muscle-strengthening activities.

I want to conclude by summarizing that in order to achieve optimal health, three things are required, proper diet, proper supplementation, and exercise. The net change in investment for MOST people to achieve excellent health is around $60 per month. This is a much smaller cost than the $1 million dollars you would spend treating a severe heart attack, and in addition, leads to a MUCH better quality of life. So which path do you choose?

Also keep in mind the cost of UNHEALTHY HABITS!  If you smoke, drink, or drink coffee at Starbuck's or other coffee houses, then factor these costs in when making a comparison.  The $60 you would spend on your supplements could be easily compensated for by eliminating a few unhealthy habits. Then there is no additional monetary cost out of pocket. Who would turn down that offer?? I hope that's not you.

As always, if you have any questions or comments about this week's article, please feel free to send me a message. Until next week, do those things that will protect your health and the health of your family.

The Importance of Protecting and Nourishing Your Skin

Your skin is the LARGEST organ of your body, and it is the only organ that is simultaneously on the inside and outside of your body. If you want to have healthy looking skin as well as slow down the process of intrinsic and extrinsic aging, you must nourish it on the inside with proper diet and supplementation, and on the outside with a proper skin care regimen that includes a cleanser, a toner and a moisturizer.  You must also strive to protect your skin from damaging personal-care or skin-care products, from the sun, from the damaging effects of smoking, and from stress.


With that said, let's take a closer look at that statement in detail. Let's begin by talking  about a healthy diet and its importance in creating healthy looking skin and in slowing down the aging process.

* EAT A HEALTHY DIET:

Many people don't think about the skin being INSIDE the body, but skin is exposed to damage on the inside and on the outside (which, over time, can lead to disease). Our skin must be nourished from the inside out. When we talk about nourishing skin on the inside, we are talking about giving the body the nutrients it needs to be healthy, or proper diet and proper supplementation.

According to an October 2007 article in the American Journal of Clinical Nutrition, "Nutritional factors play a key role in normal functioning of the skin. Recent research indicates that higher intakes of vitamin C and linoleic acid and lower intakes of fats and carbohydrates are associated with better skin-aging appearance."

Understand that the foods that promote healthy skin also promote good health overall. In fact, healthy foods appear to reduce inflammation which is one of the key factors in improving health and slowing down the aging process.

But rather than focusing on specific foods for healthy skin, try concentrating on a healthy diet in general which includes:

- Drinking plenty of water--Water helps hydrate your body and leads to plump, healthy skin. Adequate hydration also helps flush out toxins that can cause skin problems. Water is also essential for skin metabolism and regeneration.

- Eating more fruits and vegetables.

- Trading red meat for fish.

- Choosing low-fat or fat-free dairy products.

- Including nuts, seeds and beans into your meals.

- Opting for whole-grain breads and pasta.

- Limiting sweets.

- And striving for variety as you're making healthy choices.

An unhealthy diet can promote unhealthy skin and speed up the aging process, but also keep in mind that LACK OF EXERCISE also has a damaging effect on skin health.


Now let's discuss what you put on your skin or don't put on your skin and why this might be a problem.

* WATCH WHAT YOU PUT ON YOUR SKIN AND FOLLOW A GOOD SKIN CARE REGIMEN:

Your skin protects you from environmental damage, but have you ever thought about what gets absorbed through your skin? By now, you have probably heard about drugs that are available in skin patches to treat such things as nicotene withdrawal and heart disease. So your skin can absorb things very well.

The reality is that your skin does a lot!  Besides protecting you from damage and absorbing things, your skin also expels toxins from your body through your pores. From this perspective, you can see why it's important that you protect your skin.

But let's spend a little more time examining what might be getting absorbed into your body.

According to the best-selling book The Healthy Home, "A 2004 survey of 2,300 American men and women found that the average adult uses nine products--containing around 126 individual ingredients--every day. That's a lot of fragrances, preservatives, and other chemicals!  And worst of all, we assume these products are SAFE!  Do you ever think about how many chemicals are being absorbed through the skin and into the body when you use makeup removers, body washes, shaving foams, shampoos, conditioners, antiperspirants, moisturizers, lipsticks, foundations, powders, liquid liners, pencils, hair gels, mousses, sprays, toothpastes, rinses, whiteners, perfumes, nail polishes, sunscreens, spray-on tanners, and bug sprays? You don't have to wonder.  A recent study found more than two hundred chemicals present just in the umbilical cord of newborns."

Does that cause an alarm to go off in your head? It should!

Somewhere around 10,000 different chemicals are used in cosmetics, skin-care treatments, and other personal products...chemicals such as nitrosamines, lead, and other heavy metals, parabens, phthalates, hydroquinone, and 1,4 dioxane--all of which are VERY BAD for you!

Preservatives, which you find in many personal-care or skin-care products, are designed to extend the life of a product.  But they are also designed to kill cells. The problem is that human skin is also made of cells, so preservatives pose a risk to skin cells. And when absorbed into the bloodstream, preservatives also become a hazard to the rest of the body.  Formaldehyde is one of the more common preservatives, but it is toxic to cells and can cause cancer.

If you truly want to maintain, or improve, the health of your skin and the rest of your body, then start cutting down on products that contain toxic preservatives like parabens, phthalates, and formaldehyde. You can start by replacing products that sit on your skin all day with more natural, preservative-free alternatives. You can identify products with formaldehyde in them by looking to see if they contain quaternium 15, [2-bromo-2-nitropropane-1,3-diol], diazolidinyl urea, imidazolidinyl urea, or DMDM Hydantoin. Check with me if you are interested in finding SAFE and EFFECTIVE preservative-free products.

Also, avoid using products that have the following ingredients listed on their labels, especially if the products will be used by children:  parabens (methyl, propyl, butyl, and ethyl), mercury (thimerosal), lead acetate, diethanolamine (DEA), synthetic color pigments, propylene glycol (PG), coal tar, toluene, phenylenediamine (PPD), and petrolatum.

Now when it comes to your underarms, use deodorants instead of antiperspirants since deodorants don't use aluminum compounds. The concern with aluminum in antiperspirants is that it accumulates in the body over time. It poses a health risk because so many products on the market today have aluminum in them.  If you feel you must use an antiperspirant, then wash it off in the evening.  You don't need it while you're asleep.  Also, don't use an antiperspirant during cooler months or on weekends when it doesn't matter if you sweat a little.

NOTE FOR PREGNANT WOMEN:  Cut back on ALL product use because your unborn baby will be subjected to the same products you use on yourself.

Now let's take a moment to talk specifically about your face, which makes up about 10% of your skin.  To properly care for the skin on your face, you must adjust to the idea of cleansing, toning, and moisturizing your face every day.  These are the three fundamental steps involved in protecting and nourishing the outer layer of skin on your face. A good CLEANSER will wash away surface dirt and impurities (without drying your skin). A good TONER will remove any lingering impurities, balance your skin's ph levels, and prepare your skin for the moisturizer. A good daytime moisturizer will hydrate your skin and protect your skin from environmental damage. And a good nighttime moisturizer will restore your skin's moisture levels overnight while assisting cell recovery. Again, use products that are free of the chemicals described above.  If you would like help in choosing a SAFE and EFFECTIVE line of products, feel free to send me your request.

Also be aware that daily cleansing can take a toll on your skin, so pay attention to water temperature and the length of your bath or shower. Hot water and long showers or baths remove oils from your skin. So limit your bath or shower time, and use warm, NOT HOT, water.

And wash products off your face as soon as you get home instead of waiting until bedtime. A few additional chemical-free hours each day could add up to more than six years over a lifetime.

Here's a rule of thumb:  When purchasing a personal-care or skin-care product, ask yourself if you would drink it. If you won't drink it, don't put it on your skin! It has the potential of getting absorbed into your bloodstream.

And lastly, the normal pH range for skin and hair is 4.0 and 5.5, respectively. Maintaining a normal pH range is an important part of maintaining healthy skin and hair. Use skin and hair products that have been specifically designed to maintain the pH balance of both.  (NOTE: pH is a measure of acidity or alkalinity.)

NOTE FOR DIABETICS: You should always consult your doctor if you develop signs and symptoms of dry skin (or any other skin problem), as diabetes can cause serious skin conditions.


And now let's turn our attention to the potential damaging effects of the sun on your skin!

* PROTECT YOURSELF FROM THE SUN:

It is very important that you protect yourself from over-exposure to the sun. A lifetime of sun exposure can cause wrinkles and age spots, which speeds up the aging process, and promote freckles and rough, dry skin. Over-exposure can also cause more-serious problems, such as skin cancer. That being the case, limit sun exposure by wearing protective clothing. You can even find special sun-protective clothing, which is specifically designed to block ultraviolet rays while keeping you cool and comfortable. And use sunscreen when you're in the sun, BUT DO NOT OVERUSE IT. More on that in a bit. Use a broad-spectrum sunscreen (one that blocks UVA and UVB rays) 30 minutes before going outdoors and reapply every two hours, after heavy sweating or after being in water.

Understand that while it is important to protect your skin from over-exposure to the sun, you also need to be aware that sunscreen blocks the ability to absorb vitamin D. The principle source of vitamin D is produced in the skin upon exposure to the sun. And to receive maximum benefit from sunlight, you should try to spend 15-30 minutes in DIRECT sunlight every day (especially between 10 AM and 2 PM). You might be asking yourself, "Won't I receive too much vitamin D from the sun (being that it is fat soluble)? It is not possible to overdose on vitamin D synthesized by the sun. Our body has mechanisms to inactivate vitamin D.

Also consider the fact that vitamin D from strong sunlight is responsible for preventing cancers of the breast, ovaries, colon, prostrate, bladder, uterus, esophagus, rectum, and stomach. The further you live from the equator, the greater your risk of dying from cancer.

So keep this in mind:  The overuse of sunscreen has contributed to the vitamin D deficiency we now see worldwide. As soon as you put on a sunscreen with an SPF of 15, you eliminate over 90% of your body's capacity to make vitamin D. So again, DO NOT OVERUSE SUNSCREEN. Spend 15-30 minutes per day in DIRECT sunlight, and use sunscreen if you are going to be in the sun for any longer period of time. The sun provides you with one of your most important nutrients, but you must protect your skin as well. And if at all possible, just limit the additional time you spend in the sun beyond the 15 to 30 minutes needed daily to obtain a health benefit.


Next, let's talk about the effect smoking has on your skin.

* DON'T SMOKE:

Simply put, smoking makes your skin look older. If you smoke, you can essentially add another year on to your life for every 2nd birthday. As an example, if you are a 40 year old, you would look like a 50 year old if you started smoking at the age of 20.

Smoking also contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients, such as vitamin A, that are important to skin health. Smoking also damages collagen and elastin — fibers that give your skin its strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — may contribute to wrinkles.

And worst of all, smoking wreaks havoc on your body by destroying cells and leading you down a path toward disease. The damage that smoking does to your health is much greater than you think!

If you smoke, the best way to protect your skin, and more importantly your overall health, is to QUIT. Ask your doctor for tips or treatments to help you stop smoking.


And last, but not least,

* MANAGE YOUR STRESS LEVEL:

I know this is easier said than done, but uncontrolled stress can make your skin more sensitive and trigger a host of skin problems. To encourage healthy skin, and a healthy state of mind, take the necessary steps to manage your stress.

Work on changing your mindset to appreciate the things you have--like great health, a great family, and the things you have worked hard to acquire. Focus on seeing the good in everybody. Set reasonable limits and deadlines. Scale back your to-do list. And make time to do the things you enjoy with the ones you love. The results may be more dramatic than you expect.


Well I hope you learned something in this article about the importance of protecting and nourishing your skin. As I stated earlier, if you would like help in finding a safe and effective skin care line, or like help determining whether your personal-care or skin-care products are safe, feel free to send me a message.

I would like to know who is going to take action now to ensure they are protecting their skin?  And I would also like to know who is going to say "that's interesting", and not do anything?  :-)  If you don't make a decision, your health will make a choice for you.