With chronic and continuous stress, the hypothalamus ( part of the brain that deals with stress) directs the pituitary gland to send a signaling message hormone known as ACTH to the adrenal cortex. ACTH triggers the release of the hormone cortisol. This reaction is referred to as the HPA  ( hypothalamic-pituitary-adrenocortical) axis.

If the chronic stress ( real or perceived) is of adequate intensity and duration, the HPA stays heightened resulting in prolonged elevation of cortisol levels. Basically, unmitigated and chronic stress leads to daily increases of cortisol secretion. Cortisol can stimulate appetite during the intermittent recovery periods that occur while you are experiencing chronic stress. Cortisol in conjunction with elevated levels of insulin has been shown to activate lipoprotein lipase, the enzyme that facilitates fat deposition.

Additionally, chronic stress can trigger emotional changes that can lead to anxiety, apathy and depression. These changes can lead to certain food cravings and higher food consumption.

The Effect of Exercise on Stress

Good news !! Exercise  helps in managing chronic stress. Although, it is important to point out that it has been documented that over-training can have negative effects on the mind and body.  Research indicates that regular physical activity can help to protect against feelings of distress, defend against symptoms of anxiety, guard against depressive symptoms and the development of major depressive disorder and enhance psychological well-being.

The research also indicates that exercise bouts of 30- 60 minutes has the best “stress-reducing” benefits. There does not appear to be a different impact based on type of exercise ( e.g. running, cycling, swimming, rowing, etc..) One interesting finding dealt with intensity. The data shows that moderate to vigorous exercise reduces stress better than low-intensity activity.

TRUTH: It could negatively impact your running times.

Research indicates that static stretching should be avoided before endurance events. When you elongate muscle fibers you cause  a” neuromuscular inhibitory response” – this protective counter-response in the nervous system, which tightens the muscle to prevent it from overstretching, leaves you less powerful. Static stretching in fact does not reduce incidence of common overuse injuries such as Achilles tendonitis and knee issues. Instead try doing a dynamic warmup which incorporates body movements that mimic the actual sport that you are preparing for. For example:

1. Jumping jacks  (set of 20)

2. Multi-directional lunges ( front, lateral, back   3 x 8)

3. High -leg marches ( 60 seconds)

4. Butt kicks ( hop on one leg while kicking the other leg backward , touching buttocks ( 10 x per leg)

MYTH #2: Barefoot Running is Better for Everyone

TRUTH: It all  depends on body type and discipline.

Barefoot running requires that you are biomechanically sound and land lightly on your forefoot. Most people’s bodies, and more specifically, their muscular structure have developed over the years with shoes and our feet have become accustomed to their support. Most people are heel strikers and need some cushioning to dissipate the impact stresses. Landing near the forefoot, as adept barefoot runners do, can be beneficial but is no guarantee against injury.

Biomechanics research shows that forefoot striking sends shock waves up your leg, too, but in a different pattern than when you heel-strike. These forces move mostly through the leg’s soft tissue instead of the bone, meaning a lower probability of a stress fracture – but higher risk for an Achilles injury. Either way, your body sustains quite a pounding barefoot or not!

Going barefoot can be right for you, but depends on your susceptibility to specific injuries and how you make the transition. Experts suggest if you are going to give it try to start slowly  and gradually increase the barefoot running. Start with shoes on and preferably find a softer surface ( grass) to test the experience. Concentrate on form: land lightly, don’t overstride and avoid heel-striking.

Sore knees: Worth a try.

Achilles tendon problems: Probably not a good idea – forefoot striking increases stress on the Achilles.

Heel pain or Plantar Fasciitis: No

Sprained ankle: After the ankle heels. Going barefoot can improve the body’s proprioception, or spatial awareness, reducing risk of further ankle sprains

MYTH#3:  Focusing on Core Strength Makes You a Better Athlete.

TRUTH: Core strength is overrated and you risk injury by focusing too specifically on it.

Several studies indicate that a supercharged core does not translate into better sports performance. Proper core strength does help the body to stabilize and  help maintain balance when fatigue sets in.  Common routines like squats, deadlifts, kettlebells, planks, side planks and TRX add plenty of core strength.  Some new studies indicate that running does in fact activate the core. Most experts believe that if you train your sport correctly, core strength will develop.

MYTH#4: Consuming Water and Electrolytes Before a Race Prevents Cramps:

TRUTH:  Water and electrolytes have little to do with cramping.

For years we have been urged to load up on bananas or consume electrolyte loaded sports drinks before or during workouts.  Research indicates that cramping is not caused by dehydration, rather muscle cramps are due to  exertion, fatigue, and a cascade of accompanying biochemical processes.  Stretching tight muscles ( after you train) , strengthening muscle imbalances and reducing your speed might be the best antidote.

MYTH#5: Taking Ibuprofen Before a Hard Workout Prevents Post Workout Soreness.

TRUTH: It actually does more harm than good.

Research indicates that athletes competing in endurance events that consume ibuprofen before racing were just as sore as those who hadn’t. They also displayed more blood markers of inflammation than other competitors, even though ibuprofen is an anti-inflammatory. Other studies indicate that frequent use of painkillers can blunt the ability of muscles to adapt to exercise.

Take away: Don’t use ibuprofen unless you have a  legitimate injury. Muscle pain and soreness is a natural part of the body’s training response.

MYTH#6: Dehydration Hurts Race Performance:

TRUTH: Overhydrating is potentially more harmful.

Hydrating to excess can cause hyponatremia – intoxication caused by consuming too much water ( without adequate electrolyte balance), a potentially fatal condition in which cells swell with excess fluid. Research indicates that marathon runners who’s weight loss was measured against their finishing times – the runners who lost the most water weight were actually the fastest. The top times correlated to an average 3 percent loss in body weight due to sweating.

Take away: Drink when you feel thirsty. The experts suggest that: ” Thirst is an exquisitely fine tuned indicator of your body’s actual hydration status.” Listen to it.

MYTH#7: Ice Baths Speed Recovery

TRUTH: The benefits are purely psychological.

Many elite athletes from distance runners to baseball pitchers use ice as a way to promote healing. Studies looking at runners post workout creatine kinase levels ( a hallmark of muscle damage) after they iced were no different than those who had not iced. Other studies examining post-strength training muscle soreness after performing leg extension exercises indicated no difference between one group that iced and a control group that did not. One use for ice treatments are immediately after a joint injury such as a sprained ankle. The ice can promote faster healing

Take away: The benefits for recovery after a workout ( minus injury) are purely psychological.

MYTH#8: Long and Slow is The Best Way to Burn Calories.

TRUTH: Pump up the intensity.

For years it had been assumed that optimal fat burning was best accomplished while training in low heart rate zones – exercising between 65 and 80 % of your maximum heart rate. It was believed that low intensity exercise allowed the body to fuel itself from abdominal fat rather than from readily available food calories. More recent research shows that strenuous exercise burns more calories per minute than lower intensity bouts. Furthermore, these studies determined that intense exercise increases your metabolism for up to 14 hours afterward.

Take away:  Start adding in interval training ( faster efforts ) into you running, swimming, cycling training. If you can access a testing lab find out your heart rate zones, VO2 max and lactate threshold. Make certain that you are well warmed up and can monitor your efforts. Allow for adequate recovery time between and after doing the intervals. interval training should be done 1-2 times per week after you have built up a good aerobic base first.

MYTH#9: Fructose is a Performance Killer

TRUTH: Fructose can be a performance superfuel.

Fructose is a naturally occurring sugar found in fruit. High- fructose corn syrup should be avoided – especially if you are inactive. Athletes on the other hand can benefit from this carbohydrate when competing or training for 45 -60 minutes. Fructose and glucose ( a simple sugar such as maltodextrin) are taken up in the intestine by different transport proteins.  According to experts – ” This allows for a more rapid uptake of carbohydrates from the gut.” This increases the availability of calories if you eat or drink carbohydrates containing fructose.

The concerns regarding high-fructose corn syrup have more to do the highly processed foods they often show up in rather than the intrinsic characteristics of the sugar. The ideal ratio of glucose to fructose for athletes is 2:1 ( not 1:1 found in corn syrups).  Unfortunately, there are few sports drinks on the market that provide that perfect mix. One example available is Powerbar’s Ironman Performance drink .

MYTH#10: Supplements Take Performance to the Next Level.

TRUTH: No magic pill exits.

Antioxidants:

Conventional Wisdom- They destroy free radicals, molecules created during exercise that are believed to cause cell damage.

Science Says- Some free radicals appear to trigger chemical reactions that actually help strengthen muscles after exercise and improve health.  So , taking antioxidants in “excess” may curb the benefits of exercise.

Creatine:

Conventional Wisdom- A very popular supplement that athletes insist helps build muscle strength and size

Science Says – It does help football players build strength and helps sprinter ran faster. The endurance athlete’s performance, however,  is actually hindered since creatine draws extra water into cells leading to dehydration and cramping.

DHEA:

Conventional Wisdom- DHEA raises testosterone levels and helps build muscle and increase power.

Science Says- Yes and No. DHEA is a naturally occurring hormone that affects the body’s ability to produce testosterone. However, a study proved that ” daily doses in men with normal levels did not increase muscle strength.”

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 that 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, vitamins 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.

Physical activity ( endurance, strength and skill training) changes the neuro-chemistry, 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 neuro-biological 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 -related risks for cognitive impairment and dementia). Exercise increases the supply of glucose and oxygen that brain neurons require for function and longevity. Neuro-chemicals 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 ( cerebral 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 neuro-genesis ( generation of new neurons) within the hippocampus ( involved with memory formation and processing emotions) at many developmental stages – neonatal, juvenile, adult. The enhanced neuro-genesis benefit of exercise may be the neuro-biological mechanism by which regular exercise reduces depression.

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.

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-esteem 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. Repetition 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 will 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.

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 recent study 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, caffeine, 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 anti-fungal 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, caffeine, 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 brown rice ( avoid raw foods until reflux disappears.
- Eat smaller, more frequent meals ( 5-6 x daily)
- Take 2-3 capsules of digestive enzymes.
- Take probiotics ( acidophilous) 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.

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, relieving 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 largest 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 phyto-nutrients.

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

Alkaline 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 sweetened beverages. This includes, energy drinks, sports drinks and coffee drinks and fruit juices 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 phyto-nutrients.

Alkaline Food Benefits:
1. Improved immune function: When the blood becomes too acidic, cells become less efficient at absorbing nutrients 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 neutralize 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, broccoli, 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 Vegetables Part of Every Meal.

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

4. Go Easy on The Chocolate, 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.

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 Triathlon. This was my 85th triathlon I have competed in over my career. It was also the most difficult 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 passionate 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.

UnLocking The Genetic Secrets to a Longer and Healthier Life.

By ingesting natural plant molecules we can potentially switch genes on and off to benefit from their anti-inflammatory, anti-cancer, anti-bacterial, and blood sugar- normalizing effects and live longer!

Resveratrol is a gene activating compound is among the polyphenol products that is attracting much attention.

The secrets of genetics to live longer and healthier: ( The Longevity Factor, by Dr Maroon, M.D.)

1.Eat and drink natural foods with the highest polyphenol antioxidant content, such as red wine, grape juice, green tea, dark chocolate, apples, berries and peanuts.

2.Take supplements containing super-concentrated polyphenol and resveratrol from natural resources.

3. Take resveratrol as a dietary supplement.

4.Use a prescription resveratrol-like drug.

Polyphenols and Health:

1. Drink Red Wine:
- Reduces risk of death ( Studies from France, the UK, Finland, Denmark)
- Helps prevent coronary artery disease by reducing LDL(bad) cholesterol and boosting HDL (good) cholesterol.
- Produces anti-clotting action reducing risk of stroke.
- Reduces hardening and narrowing of arteries.
- Lower blood pressure in people with hypertension.
- Decreases risk of Alzheimer’s Disease.

Note: Quercetin ( another polyphenol) in red wine improves the absorption of resveratrol.

2. Grape Juice :
- Another great source of resveratrol.

3. Green Tea: ( contain catechins)
- Excellent anti-oxidant and anti-aging effects.
- Anti-clotting effect. Green tea catechins prevent stickiness and clotting of blood platelets, reducing risk of stroke and heart attacks.
- Anti-viral and cold prevention effects.
- Helps to control high blood pressure.
- Cancer prevention. Catechins interfere w/ cancer development in all 3 stages.
- Suppress LDL and elevate HDL.
- Control blood glucose levels.
-Help to maintain healthy intestinal flora
- Together w/ caffeine, catechins help accelerate fat burning, contributing to weight loss.
- Inhibits osteoarthritis by reducing inflammation.

4. Dark Chocolate: ( Unsweetened, unprocessed)

- A powerful anti-oxidant.
- Reduces atherosclorosis, reduces risk of heart disease, lowers LDL and triglycerides and elevates HDL.
- Reduces blood clotting ( affects platelet stickiness)
- Improves blood flow.
- Acts as an anti-hypertensive.
- Helps control blood sugar ( enhances effects of insulin).
- Enhance mood ( elevates serotonin and endorphins) and may function as a anti-depressant.

5. Apples:
- Lowers blood pressure.
- Inhibits triglyceride absorption.
- Enhance fat metabolism and insulin sensitivity.
- Protects colon against free-radical damage.
- Helps prevent bone loss in menopausal women.

The Xeno Diet:

- “Eat Less and Work Out”
- Exercise 60 minutes/day. Incorporate aerobic and strength training.
- Add some type of mindful relaxation each day.
- Reduce your calorie intake and increase your activity level.
- Add xeno factors ( polyphenols and resveratrol) to your diet.
- Subscribe to the 80-20 Rule: 80% of food is plant based and 20% is animal based.
- Eat protein w/ every meal ( The lower on the food chain the better : seaweed-algae-plants-fish-poultry- mammals)
- Eat healthy fats ( unsaturated): fish, fish oil,avocados, olive oil, nuts).
- Eat complex carbs ( fruits, vegetables, whole grains, whole wheat pasta, legumes).
- Avoid simple carbs: ( white rice and bread and processed starches, fructose and sucrose-laced sodas).
- Consume 40-45 grams of fiber each day ( whole grains, leafy greens, beans, lentils, raw vegetables, oatmeal,and fruits).
- Consume some probiotics ( low-fat yogurt which contains L. acidophilous and bifidobacteria)
Drink 2 glasses of red wine each day, 6-8 ounces of grape juice and 2 -5 cups of green tea each day.

- Take a high-potency multivitamin ( 2000IU of Vit D, 400mcg of folate, 1200 mg of calcium, 400mg of magnesium, 1000mg of Vit C, 400mg of Vit E , and daily value of B-complex)
-Omega -3 fatty acids ( fish or fish oil)
- Coenzyme Q10 ( up to 100mg/day)