Breakfast: Fuel the Mind and Body

Skipping breakfast has profound effects on the mind and body systems - a sluggish metabolism as the body shifts into" starvation-mode", potential weight gain, lower energy levels, and weakened cognitive abilities ( poor concentration, problem solving, reduced alertness). The body physiologically needs calories to function optimally.

Both the mind ( brain function) and the body need both fats and carbohydrates. Glucose ( sugar) from carbs is needed to metabolize fat is and is the exclusive fuel source for the brain and red blood cells.

The liver's stored glycogen supplies the body with glucose throughout the night. According to Enette Larson- Meyer, a nutritionist and author: " When you wake up, blood sugar may be low and the liver may be running low in glycogen. This limits the glucose thats is available for the energy needs of the brain and body."

Larson- Meyers says " You need glucose ( that comes from carbohydrates) for brain function and- if you exercise in the morning - as a substrate for muscles so that you can get an intense workout in and recover well afterward. Studies in children have shown that a little suger helps them think better and not be so sluggish."

Breakfast should include protein, which is needed for muscle building and repair and maintenance of hormones and enzymes. Research indicates that protein is better absorbed and utilized if intake is spread throughout the day. In fact, if protein is eaten at several small meals, the body can use all nutrients more effectively and helps to lower the glycemic effect of carbohydrates.

Breakfast should also include fiber, vitmains and minerals.

According to Larson-Meyer you should still consume breakfast even if you aren't hungry. " Just because you don't feel hungry doesn't mean you don't need the calories. It might mean you need them more than you think". Diminished appetite is thought to be a protective adaptation when the body is experiencing a starvation response.

Dan Benardot, at Georgia State University, has studied how large energy deficits ( skipping breakfast) affects athletes. He found that athletes may have less lean body mass and higher fat levels as a result. According to Benardot: " Both the low blood sugar in the long periods of not eating and the overly large meals that follow can lead to surges of excess insulin, an effect that encourages extra body fat."

If your fuel tank is empty ( low calorie state) and you rev the engine, the body will demand more fuel in the form of glucose and fatty acids from the blood. If the fuel is not available, the body will break down muscle protein to meet the energy demands. In addition, by driving the body into a greater energy deficit, one might be more inclined to to get hungrier and binge later.

Endurance training requires ample stored carbohydrate. Both carbs and fats are needed. According to Larson-Meyer: " Even if you are burning a slightly higher ratio of fat, with impaired performance you may not be burning as many total calories of fat as you could if you were well-fueled.

Breakfast should comprise 25-30% of the total calories needed. Ideally the morning meal should include carbohydrates and fiber ( fruit, oatmeal, cereal, vegetables), protein and some healthy fats( eggs or egg whites, low-fat milk or yogurt, nuts, beans, avocado).

Don't be shy on being creative for breakfast. Ex: smoothies, soups, bean burritos.

Exercise and the Brain

The brain is amazingly dynamic. It is is not a fixed organ and, as such, it is plyable and plastic. New research indicates that there is in fact a real connection bewteeen exercise and brain health and in turn, life long learning. Neuroplasticity indicates that the brain is not hard-wired. The brain responds to exercise much the way the body ( heart, lungs and muscles) does. The brain actually changes its structure and function by building new neurons, creating new connections between neurons ( synapses) and also creating brand new blood vessels.

Physical activity ( endurance, strength and skill training) changes the neurochemistry, structure and function of the brain:

- Motor skill training builds synapses.
- Endurance training builds blood vessels.
- Strength training builds synapses.

These changes in the brain impact our cognitive, sensory, motor and emotional behaviors.
Furthermore, the neurobiological changes can help treat and possibly prevent a number of mental disorders such as depression and anxiety and neurological disorders such as stroke, Alzheimer's disease and Parkinson's disease.

Exercise Improves Cognitive Function:

Research indicates that aerobic training improves cognitive performance in both children ( better verbal, perceptual and mathematical test scores) and adults ( decreasing age -realted risks for cognitive impairment and dementia). Exercise increases the supply of glucose and oxygen that brain neurons require for function and longevity. Neurochemicals known as "growth factors" increase in the brain in both number and size during exercise. These growth factors keep neurons healthy and reduce their susceptibility to cell death - combating the onset of certain neurological diseases such as Parkinson's and Alzheimer's disease.

Exercise Changes Brain Function:

Active individuals show greater baseline levels of cortical activity and more activity in various brain regions when performing cognitive tests ( cerberal cortex).
Brain areas that are engaged during movement are also affected ( motor cortex).

Exercise Changes Brain Structure:

Research indicates that exercise boosts overall brain volume ( both grey and white matter).
Also aerobic exercise increases neurogenesis ( generation of new neurons) within the hippocampus ( involved with memory formation and processing emotions) at many developmental stages - neonatal, juvenile, adult. The enhanced neurogenesis benefit of exercise may be the neurobiological mechanism by which regular exercise reduces depression.

Investments for Life

As a professional in the fitness and wellness industry I have come to understand that our lives are defined by our choices and decisions. Our futures are based on how we prioritize these choices and live them. We are the product of many interacting variables. We are influenced by our parents, the education we receive, the frienships we develop, the careers and jobs we create for ourselves, and the relationships we have with our selves - specifically our health and well-being.

We are the captains of our own destiny. If you prioritize your health and wellness needs you are setting yourself up for "life success". Investing in your health and fitness means that you stay ahead of the aging process. We all age , but we all age differently. The human body ( which also applies to the mind and spirit) is a dynamic and fluid entity. It is impacted by many factors, many of which we can control. We cannot change our DNA or the genetic code that we inherited. We can however influence how we live and how we age by the choices we make.

1. Exercise: Our bodies were designed to move. They function better and for longer if we challenge them to remain strong and flexible. Fitness is the key to longevity. It directly impacts the vital systems that keep our bodies functioning at a high level. It keeps the body and mind strong and adaptable.

2. Nutrition: We are what we eat. Eating a balanced and high-nutrient diet compliments the exercise component. Good nutritional habits help the body to function at an optimal level. It is the energy that fuels not only our bodies, but our brains as well.

3. Sleep: Is a vital component to longevity and good health. Healthy sleep habits are integral to our health and wellness. It helps to bolster our cardiovascular, immune, metabolic, neural, cognitive and mental functions.

4. Managing Stress: Stress comes in many forms. It is a part of all our lives and left unmanaged can speed up the aging process. The key is to identify those areas that create stress in our lives and develop a strategy to avoid the triggers and put in place a plan that keeps us on track and clear about our intentions and goals. Create a clear road map and you can avoid many of life's roadblocks and distractions and arrive at your desired destination!

5. Find Meaning in Life: A life that has direction and meaning is a life worth living. Developing a mission statement gives you a guide to live by and furthermore helps you to gain and maintain clarity. Your success in your work, relationships, health and wellness begins with a commitment to yourself.

6. Mental Stimulation: The "Use it or Lose it" principle applies to both the mind and body. Much like the body, the mind needs to be exercised. Stimulating the brain by creating new neural pathways helps to build mental acuity and ward off brain degeneration and eventual dementia. Everything that stimulates and strengthens the body ( regular exercise, healthy nutrition, restorative sleep, managing stress levels and developing a life-purpose) also stimulates the mind. The greater the integration of these two, the easier it becomes to strive for optimal health and longevity.

Taking Small Steps Leads to Success

I have always been intrigued by what leads people to success and how do they remain successful? Is success a state of mind or an approach to life? Are certain people more apt to reach their goals than others? What are the keys to success?

1. Intrinsic Motivation: Successful people are internally motivated. They collect and process information before making decisions. They are good listeners and ask good questions. They are always learning and applying this information. They are motivated to reach their goals and create a solid plan to reach them. The more intrinsic ( internal) the motivation, the greater the result. Feeling or experiencing pleasure helps to support the effort.

2. Taking Small Steps: Success comes to those who take small steps. They also strive for S.M.A.R.T. goals ( Specific, Measurable, Achievable, Realistic, and Time-Bound). Small steps produces long-term changes that lead to long-term success. Small steps are easy to manage and monitor. This build self-confidence and self-esteeem that helps support the effort.

3. Small Questions: Help reduce fear. Reducing the size of the project or challenge helps to lower the fear factor and fear of failure. Spotting mistakes when they are small are easier to correct.
Avoid multi-tasking. The human brain can only process one thought at a time. We think that we are accomplishing twice as much in less time, but actually, we are accomplishing half the amount.

4. Ask Questions: This leads to information. It keeps the brain in learning mode. It helps to build new neural pathways.

5. Repitition Build Brain Power: Research suggests that building and even more importantly, maintaining success, is directly correlated to repetitive stimulus. Also known as "mind- sculpting"- repeating small steps over time helps the brain to shift when managing stress or facing a difficult challenge.

6. Find Joy and Passion in the Process: Enjoy and savor the steps as you create and build on your goals. Writing or journaling about the process reinforces success.

7. Identify your "harsh voice" and give it a name. Soon you wll be able to recognize it and separate from it. The sooner the logical part of your brain gets on board - the sooner you can get past any resistance which has prevented you from reaching your goals.

8. Visualize your Success. A marathon run (26.2 miles) is easier to run if you break it down to 26 by 1 mile efforts! Feed your brain the right food and it will feed you the right information.

Eliminating and Avoiding Acid Reflux

Acid reflux ( GERD) affects 20-35% of the US population. As a result acid-blocking medications and drugs that treat reflux ( Nexium and Prevacid) are among the world's best selling drugs. Unfortunately taking these drugs have many undesirable side effects.

The acid blocking drugs do block the acid that can cause symptoms of heartburn and reflux. But your body actually needs stomach acid to stay healthy. Stomach acid is necessary for protein and food digestion, activation of digestive enzymes in your small intestine, keeping the bacteria from growing in your small intestine, and helping help you absorb important nutrients like calcium, magnesium and vitamin B12.

Research indicates that taking these medications can prevent you from properly digesting food, cause vitamin and mineral deficiences, and lead to problems like irritable bowel syndrome, depression, hip fractures and more. For example, long-term use of these drugs can lead to deficiencies in vitamin B12 that can lead to depression, anemia, fatigue, nerve damage, and even dementia.

Use of these drugs can cause dangerous overgrowth of bacteria in the intestine called Clostridia, leading to health and even life -threatening infections. A reecent sudy in JAMA found that chronic use of these drugs can lead to osteoporosis and increase in hip fractures as they block absorption of calcium and other minerals necessary for bone health.

What Causes Reflux?

-Fried foods, caffiene, alcohol and soda can all trigger reflux. Spicy, tomato-based or citrus foods can also present problems.
- Smoking also increases risk of reflux.
- Being overweight and having your abdominal fat push up on your stomach can prevent stomach emptying , triggering reflux.
- Eating large meals and eating before bed are both strong triggers.
- Stress contributes to reflux. Food is supposed to go down, not up, when you eat. There are 2 main valves or sphincters that control food going in and out of the stomach - one at the top ( the lower esophageal sphincter) and one at the bottom ( the pyloric valve). When you are stressed, the valve on the top relaxes and the valve at the bottom tightens up. This can lead to food moving back up the esophagus. Practicing relaxation and deep breathing exercises techniques has proven to help with this problem.
- Magnesium deficiency is another significant cause of reflux - magnesium helps the lower (pyloric) sphincter relax.
- Food sensitivities or allergies can also cause reflux. Common culprits include dairy and gluten-containing foods like wheat, barley, rye and oats. Also, yeast overgrowth in the gut can cause reflux.

To properly diagnose the cause of your reflux you may need to do the following:
1. A test for IgG food allergies and celiac disease.
2. A urine organic test to check for small bowel bacterial growth.
3. An upper respiratory endoscopy or upper GI series x-ray.

Steps to Permanently Overcoming Acid Reflux:
- Treat your yeast overgrowth with antifungal drugs such as Nystatin, or Diflucan or herbs such as oregano or caprylic acid.
-Treat bacterial overgrowth in small bowel with Xifaxin.
- Change your diet: Eliminate dairy or gluten products, alcohol, caffiene, citrus, tomato-based foods, and spicy foods.
- Don't eat within 3 hours of going to bed.
- Hydrate well during the day.
-Don't eat junk or processed foods.
-Eat cooked foods like- fish, chicken, cooked veggies, and bown rice ( avoid raw foods until reflux disappears.
- Eat smaller, more frequent meals ( 5-6 x daily)
- Take 2-3 capsules of digestive enzymes.
- Take probitics ( acidopholous) daily.
- Take 400mg of magnesium citrate daily.
- Take 3-5 grams of L-glutamine daily 2x /day
- Chew 2-3 tablets of DGL ( a form of licorice) 15 minutes before meals.

The Alkaline Diet: Shifting Your pH for Good Health

How we eat impacts our health and longevity. New research is pointing to how internal pH levels in the body might be the key to setting us on the road to a longer and higher quailty of life.
A person should have a pH in the range of 7.35-7.45, but with the highly acidic Western diet it is difficult to maintain a healthy pH level.

According to nutritionists and other experts, an acidic diet can lead to aging and chronic illnesses. Diseases such as arthritis, asthma, fibromyalgia are believed to have a strong link to diets that are known to be high producers of acid compounds. A switch to an alkaline diet is believed to be capable of of boosting energy levels, reducing congestion, releieving symptoms of anxiety and irritability, and may even lead to fewer headaches and colds. New research is looking at how alkaline diet changes may help counter and prevent osteoporosis, muscle atrophy, polycystic ovaries, and kidney stones.

A great majority of the foods that many people eat today are highly processed, and they contain high levels of of refined carbohydrates, unhealthy fats, salt, and chemicals that contribute to health concerns. White bread, meats, cheese, and other dairy products all produce large amounts of acid compounds when they are digested. All of these acids are rapidly released into the body's bloodstream which in turn creates problems as the body tries to maintain its normal alkaline ph balance. The reality is: The human body is constructed for a diet that consists of fruits, vegetables and other whole foods that are minimally processed.

If you are going to eat meat or fish make sure:
1. Grass fed meat sources.
2. Organic free range chicken.
3. Wild (not farm raised) fish

Alkaline Diet foods are foods that are rich in alkalizing minerals. These minerals include: calcium, iron, magnesium, potassium, and sodium. ( Iron is a micro-mineral and only needed in small amounts). Potassium has the largets effect on the acid-alkaline balance. The richest source of potassium is fruits and vegetables. Fruits and vegetables in general are high in vitamins, minerals, and other phytonutrients.

Other alkaline diet foods include some whole grains, certain beans and legumes, nuts ( almonds, cashews, walnuts), and seeds, and healthy fats ( olive and cocnut oil, avocado, omega 3 fatty acids).

Alakline Diet Detox:

1. Cut back on dairy and meats. If you do consume dairy consume raw dairy products. Eat only grass fed meat products.
2. Cut out soft drinks and other sweented beverages. This includes, energy drinks, sports drinks and coffee drinks and fruit juces that contain added sugar. If you are going to drink coffee select an organic, low-acid brand. Try green tea.
3. Eliminate processed snacks ( candy, breakfast pastries, pop tarts, salty snacks like corn chips, potato chips, pretzels). All these food are acidifying, they are also high in salt, unhealthy fats, and refined carbohydrates.
4. Eat more fruits and vegetables - they are alkalinizing, high in fiber, low in calories, and are the richest source of vitamins, minerals, and phyonutrients.

Alakline Food Benefits:
1. Improved immune function: When the blood becomes too acidic, cells become less efficient at absorbing nutients and eliminating waste. These weakened cells are much less effective at fighting infectious microorganisms.

2. Slower Aging: When the body becomes too acidic, cells are less capable of repairing themselves, and premature aging occurs. Acidity also impairs organ function ( liver, kidneys, heart , lungs).

3. Improved Energy: A crucial part of your body's energy cycle is the production of ATP by the mitochondria inside each cell. If the pH inside each cell is either too high or too low, the mitochondria cannot perform this role as effectively, and fatigue results.

4. Fewer Yeast infections: Candida and other potentially harmful microorganisms thrive in an acidic environment - leading to increased rick of vaginal and systemic yeast infections.

5. Healthier Teeth and Gums: An acid-forming diet makes the mouth too acidic. An acidic oral environment promotes the growth of harmful bacteria which can lead to tooth decay and periodontal (gum) disease.

6. Reduce Pain and Inflammation: Magnesium and Omega 3 fatty acids are very effective in neutralizing excess acid and hence lowering inflammation.

7. Preventing Muscle Atrophy: Another side effect of your body's attempt to neutralize excess acid, muscle wasting can occur when the body breaks down muscle tissue to release glutamine , an alkalizing amino acid. Your body can the use the glutamine to neutraize the acid, but at a price of reduced muscle tone.

8. Reduce Your Risk of High Blood Pressure: One of the major causes of high blood pressure is too much sodium and too little potassium. An acid-producing diet can make this problem worse, because your body draws upon potassium reserves to neutralize excess acids. Once used in this way, the potassium is excreted in your urine, throwing your potassium/sodium ratio further out of balance.

Other facts:

- Try to go gluten free - eliminate wheat and yeast products. Add in rice pasta, rice cereals, oatmeal or quinoa
- Avoid corn and eat only brown rice.
- Add in more apples, carrots, squash, brocolli, celery, avocado, lentils, nuts ( excluding peanuts), seeds, healthy oils, and small quantities of eggs.

If you eat dairy,eggs, meat, fish or poultry , try to balance the diet with more alkaline foods - by adding alkalinizing vegetables.

Final thoughts:

1. Make Fruit Your Snack of Choice.

2. Make Vegtables Part of Every Meal.

3. Think of Meat as a Condiment, Not the Main Course.

4. Go Easy on The Chocalate, Coffee and Alcoholic Beverages.

5. Keep protein around 20-25% of diet. ( Use only lean meats, low-fat dairy, eggs, nuts, and seeds)

6. Take a multi-vitamin and omega 3 fatty acids each day. Also include healthy fats such as avocado, olive oil, flaxseed and coconut oils.

Endurance Racing: Battling Heat and Humidity

Endurance racing ( triathlon, road or off-road cyling, 10k-marathon racing, adventure racing) place great demands on the human body and mind. It requires discipline and self-motivation and months of preparation and focus. Some individuals, due to good genetics or powerful drive are better suited to meet these demands and see greater performance results. Whether you are a novice or elite athlete you not only have to eat and train properly and get adequate rest you have to know your strengths and limits.

I have been racing and coaching triathlon for many years and have come to learn that drive to succeed is both a positive and negative tool. Completing an endurance event, whether it is a 10k road race or an Ironman triathlon, requires not only good and smart training, but more importantly, an understanding of the environmental factors such as heat, humidity, air quality, as well as, the course profile, as they impact your performance and ultimately, your health and well-being.

On June 27th, 2010 I participated in the Philadelphia Olympic Distance Traithlon. This was my 85th triathlon I have competed in over my career. It was also the most difiicult race I have done and was fortunate to have finished. The weather was a huge factor- high 90's and very humid , with very poor air quality. I was well- trained for the heat: hydrated, extra sodium and electrolytes and acclimated to the heat. Many athletes were forced out of the race due to heat-related issues.

By the time I was half way through the 1ok leg of the race, I was feeling very unstable, breathing was difficult and my mind was wondering and I had difficulty focusing. I realized that I was experiencing heat exhaustion, which could have led to heat stroke. I made the decision to walk most of the second half of the run just so I could finish. I ended up in the medical tent and after 30 minutes, I was feeling better and getting back to normal body temperature.

Proper hydration and electrolyte replacement is essential during race season. But more importantly, know your limits. A race is just a race. Most of us are recreational athletes and have other and more important responsibilities ( family and work) that need to be prioritized.

I am passioante about the sport of triathlon, and try to instill this passion in others. I love helping people discover their inner athlete and reach for their true potential. Yet, It must not come with a reckless approach to racing and the need to push through difficult conditions at any cost. The most successful athlete is the smart athlete-someone who knows their limits, stays in touch with their body and mind, and makes good decisions under stress.

Key Points:
- Hydrate before, during and after training and racing.
- Supplement with electrolytes and always use a sports drink if you are training/racing for more than 60 minutes, especially in high heat and humidity.
- Use a heart rate monitor if you have medical concerns or conditions that warrant monitoring.
- Wear light and breathable clothing.
- If you start feeling over-heated or ill in any way, stop what you doing, and if need be, get medical attention.

Enjoy the summer and your race season and remember to stay clear about your goals and your responsibilities to yourself and others.