Finishing Strong 2012

Here at Better Bodies on Campbell we ask you if you remember what your fitness goals for 2012 are?  I know it seems like Jan was a long time ago and that is because it was.  So long ago that we are probably starting to think about what our plan is for 2013.  So I am encouraging you to finish 2012 strong.

I figure one of two things have happened to our 2012 goals.  The first, we are right on track and finishing strong and we are ready to get through the Holidays with victory and set up for 2013.  Or second, we lost site of our goals and we off track.

If the first is you then congratulations and keep going.  Tell us how you kept on track with your fitness goals here or on Facebook.  If the second is you, then lets take a minute to reflect on what we wanted to accomplish in 2012 and see if your goal is salvageable.  If not, lets set a mini goal to finish the year strong and set yourself up for success in 2013.  We would like to hear your story either here or on Facebook of how your going to finish strong this year with your health and fitness.

If you need help with your program either by design or if you would like us to be more involved, call (520)318-3488, DM us, or email us at justin@betterbodiestucson.com.  We can help you finish strong.

All approved stories will be featured on Facebook and our website as well.  Video and pictures are welcome.  Lets stay healthy Tucson.

Sincerely,

Justin List
Owner: Better Bodies on Campbell

Fitness For The Weekend

Let's hear it Tucson, What are we doing for fitness this weekend? I will be doing my normal routine of Sat. resistance training and Sunday morning 4 mile hike at Bugs Springs. Your all welcome to join the hike. We hit the trail about 7. If your interested give me an email or text and we will coordinate an exact time.

Sleep and Insulin Article from NPR

Poor Sleep May Lead To Too Much Stored Fat And Disease

by Allison Aubrey

October 17, 2012 4:00 AM

Listen to the Story

Morning Edition

[3 min 42 sec]

Franck Camhi/iStockphoto.com i

Is that 6 a.m. workout getting in the way of good sleep? Don't think your fat cells won't notice.
A new study published in the Annals of Internal Medicine finds that inadequate shut-eye has a harmful response on fat cells, reducing their ability to respond to insulin by about 30 percent. Over the long-term, this decreased response could set the stage for Type 2 diabetes, fatty liver disease and weight gain.
The study adds to a growing body of evidence that there's "an intimate relationship between the amount of sleep we get and our ability to maintain a good, healthy body weight," says sleep expert Helene Emsellem, director of the Center for Sleep and Wake Disorders in Chevy Chase, Md.
But Americans don't seem to be getting the message that we need seven to nine hours per night. More than 1 in 5 of us, according to a report from the Centers for Disease Control and Prevention, is getting six or fewer hours of sleep per night, on average.
So how did researchers study fat cells in the Annals paper? Matthew Brady of the University of Chicago and a group of colleagues recruited seven volunteers — all young, lean and healthy — who agreed to sleep for eight nights in a sleep lab.
"For four nights they were allowed to stay in bed for 8.5 hours a night," says Brady. Then, a month later, they came back for four additional nights — but this time they were allowed just 4.5 hours of sleep per night. And after each visit, researchers got a sample of their fat.
Brady explains that the fat cells responded significantly to the loss of sleep. "I was very surprised to be honest," he says.
Bad things can happen when fat cells become less responsive to insulin. "Fat cells are actually your friend," he says. "They're there to store lipids."
When lipids stay inside the cells, your body can utilize the fat when you're exercising or sleeping or going about your day. "However when fat cells start to become insulin resistant, the lipids start to leach out of the fat cells and rise in the circulation," Brady says.
Once fat starts to accumulate in other tissues in the body such as in the liver, it can lead to fatty liver disease or it can interfere with the body's ability to clear glucose (sugar) from the blood into the muscle. This is what sets the stage for the metabolic problems.
The fat cells of the healthy young volunteers likely rebounded after returning to their normal sleep patterns. But over a lifetime, this new body of evidence challenges the assumption that we can control our weight solely by watching how much food we take in.
"What the message is in this article is that your body may decide to store more of the food [you eat] as fat if you haven't gotten enough sleep," Emsellem says.
If you short yourself just a half-hour a night, the sleep deficit can really accumulate. "Even tiny changes will have dramatic effects" on our bodies, says Francesco Cappuccio of the University of Warwick in the U.K.

Footwear, What Do You Prefer?

Today I would like to get your feedback on footwear.  There are a lot of differing opinions on footwear so Better Bodies on Campbell would like to hear your thoughts.  What do you were and why?

I would also like to give you my thoughts from a personal trainer's perspective.  I have heard and read different articles and opinions from some really great sources.  So for myself, I have done what I always do and I ask my "fail proof" question, for whom is the article written, or for what goal?

The conclusion I have come to is that there is no one answer and there is not one shoe that does it all.  I take into consideration two things when I am choosing footwear for my current activity.  The first consideration that I always keep in mind that the feet are the proprioceptors for the hips and the second, is the activity that I am doing which adds support and striking point.

For the proprioception, the more there is between the foot and the ground, the less your hips can stabalize.  This is important for slower movements like hiking, walking, and working out.  I use a flat soled shoe for everything outside of running.  I like vans for this purpose and I have seen the finger shoes, hiking boots, wrestling shoes, and barefoot.  I know some people that have went as far as doing squats barefoot in the sand and Arnold preferred working out barefoot.  Done right, you can really build your arches well and it help with daily activities as well.  I prefer Vans myself as the cost is reasonable and the construction and quality is great.  I even hike in high top vans.

For the second determining factor of activity, you may not want a flat soled shoe for long distance running or sprinting.  Also, some sports require a different shoe like soccer, football, special pedals for biking, etc.  So if your sport determines your footwear, use the appropriate footwear.  If it is up to you in something like running then go with what works best for you.  Usually you will be picking a good running shoe with a sole that creates a slight tilt forward.  This helps with a heal strike and helps to position your body.  There are plenty of  runners that will use the toe shoes or finger shoes.  From the advice that I have heard from seminars and professional athlete coaches and doctors is not always the same.  Some say to go with a running shoe and others stay with the minimal amount of sole on a shoe.  For the minimal sole shoe, What seems to be consistent is that  you should build up to running with the toe shoes and don't go out and change it all at once.  If your not used to a toe shoe then maybe walk with them for a couple days, then run a short distance to make sure your foot is adapting to it.  You will need to build your arch and it takes some time.  The basics to building an arch are to walk on three points.  Your heel, the knuckle of your pinkie toe and the knuckle of your big toe.  In the beginning you will feel like your walking on the outside of your foot and your muscles along the outside of your calf might get sore.

So like anything, take it all into consideration and go with what works for you.  And don't be apposed to changing down the road as your arch builds and you pay more attention to how your foot touches the ground.  Feel free to email me (justin@betterbodiestucson.com) or DM me on Facebook for more info.  And please feel free to leave your comments and opinions as there are great people with differing opinions here so your feedback is much appreciated.

Exercise well, Exercise often.

Sincerely,

Justin List
Owner: Better Bodies on Campbell
Email: justin@betterbodiestucson.com
Facebook: facebook.com/betterbodiesoncampbell

Good Morning Tucson 10-10-12

Good morning Tucson.  Are you prepared today for fitness success?  If not, think about how you can make the most of today and plan your lunch and dinner.  Don't just take what comes your way.  Thant would be settling and there is no growth or success in settling.  Have a great day. -Justin List

Tip of The Day (Planning Health With Your Vacation)

It has been said that most people plan their vacation better than they plan their life.  It is also true that when people plan their vacation, they actually plan on how to be unhealthy rather than healthy.  Not all but most.  You have heard it, when someone is going on a vacation and they are talking about this bakery or that restaurant.

What I propose is to plan on an activity each day and plan on good meals.  If you discover a new restaurant or food by chance it is not the end of the world.  And it will happen.  What I am suggesting is to plan for health and don't plan for unhealth.  Discover a new food instead of planning to eat what you already know.

So here are a few tips.  First, plan some type of fitness activity every morning.  It doesn't have to be super intensive or at a gym.  You can find a local gym if you like and each time you travel you can compare and see what gyms you think are the best.  Rate them if you like and start a journal.  Or you can meditate, stretch, do a workout video, Pilates or yoga.  Just as long as you put fitness in the day, you will get more out of your vacation and less vacation to work off when you get home.  Second, plan a healthy breakfast and start the day off right.  Find a grocery store and get some fruit.  Don't just let meals happen, plan them and think ahead.  You will feel better and be glad you did.  We usually think of going to the grocery store to get a whole shopping cart full of grocery's.  You can get just one or two pieces of fruit.  Or find a local market and get something native to the area.  Find the healthy food a vacation spot is known for.  And last, portion control.  Savor it don't gorge.  Some of the best memories are left with just enough and not overdoing it.  And last, if you are traveling with kids, make sure you start the day with a healthy breakfast and good hydration.  Your kids will behave so much better if they aren't dehydrated and  don't have sugar crashes later in the day because they started with doughnuts.  Make it a game.  See if you would travel or work harder to get something bad for you, or to get that great island fruit that is a little further away.

Follow these tips and you will have a better vacation and a much happier return.  Imagine if you came back from vacation and you didn't gain weight.

Let us know how you plan for health when you travel.

Have a great day,

Justin List
Owner: Better Bodies on Campbell (Tucson,Az)
520-318-3488

Foam Rolling, Recovery for Workouts

Foam Rolling

Michael Boyle

Originally printed in Training and Conditioning Magazine December 2006

Foam Rolling?
A decade ago strength and conditioning coaches, athletic trainers, and physical therapists would have looked quizzically at a thirty six inch long round piece of foam and wondered "What is that for?". Today nearly every athletic training room and most strength conditioning facilities contain an array of foam rollers in different lengths and consistencies.
What happened? A major change in the attitude toward injury prevention and treatment has been evidenced by a huge increase in the awareness that hands on techniques like massage, Muscle Activation (MAT), and Active Release Therapy (ART) can work wonders for injured athletes. We appear to be moving away from the eighties injury care mode of isokinetics and electronics to a more European inspired process that focuses on hands-on soft tissue care. The success of physical therapists with soft tissue mobilization (the physical therapy term for massage) and MAT, and a number of chiropractors with ART has clearly put the focus back on the muscle. The message at the elite level is "if you want to get better (healthier) get a good manual therapist in your corner".
What does all this have to do with foam rollers you might ask? Well. Foam rollers are the poor mans massage therapist, soft tissue work for the masses. As strength and conditioning coaches and personal trainers watched elite level athletes tout their success and improvement from various soft tissue techniques the obvious question arose. How can I mass-produce "massage" or soft tissue work for large groups of athletes at a reasonable cost? Enter the foam roller. Physical Therapist Mike Clark is credited by many, the author included, with the initial exposure of the athletic and physical therapy communities to the foam roller and to what he termed "self myofascial release". Self myofascial release is simply another technical term for self-massage. In one of Clarke's early manuals published as a pre-cursor to his book Integrated Training for the New Millenium Clark included a few photos of self-myofascial release techniques using a foam roller. The technique illustrated was simple and nearly self-explanatory. Get a foam roller and use your bodyweight to apply pressure to sore spots. Kind of a self-accupresssure technique. I believe these photos began a trend that is now probably a multi-million dollar business in the manufacture and sale of these simple tools.
What is a Foam Roller and How do You Use It?
A foam roller is simply a cylindrical piece of some type of extruded hard-celled foam. Think pool noodles but a little more dense and larger in diameter. The techniques are simple. Clarke's initial recommendation was not a self-massage technique but, more the accupressure concept described previously. Athletes or patients were simply instructed to use the roller to apply pressure to sensitive areas in the muscles. Depending on the orientation of the therapist, these points can alternately be described as trigger points, knots or simply areas of increased muscle density. Regardless of the name, those in the fields of athletics and rehab were familiar with the concepts of sore muscles and the need for massage.
Note:It is the authors belief that massage fell out of favor during the physical therapy boom of the 1980's not because it was ineffective but, because it was not cost effective. With the increase in use of modalities like ultrasound and electrical stimulation athletic trainers and therapists could treat more athletes, more rapidly. In Europe and in elite athlete situations such as high-level track and field and swimming, a disdain for a modality based approach and an affinity for European inspired massage still existed. Slowly, the performance world caught on to the idea that manipulation of the soft tissue caused athletes to either stay healthier or, to get healthy faster.
The use of foam rollers has progressed in many circles from an acupressure type approach to a self-massage approach. The roller is now used to apply longer more sweeping strokes to the long muscle groups like the calves, adductors and quadriceps and small directed force to areas like the TFL, hip rotators and glute medius.
Athletes are instructed to use the roller to search for tender areas or trigger point and to roll these areas to decrease density and over-activity. The major areas that respond well to the foam roller are:
Glute max and hip rotators- the athlete, client or patient sits on the roller with a slight tilt and moves from the iliac crest to the hip joint to address the glute max (video 1a). To address the hip rotators the affected leg is crossed to place the hip rotator group on stretch. As a general rule of thumb, ten slow rolls are done in each position although there are no hard and fast rules for foam rolling (video 1b). Often athletes or clients are encouraged to simply roll until the pain disappears. Video 1a 

Video 1b  TFL and Gluteus Medius- the tensor fascia latae and gluteus medius, although small muscles, are significant factors in anterior knee pain. To address the TFL the athlete begins with the body prone and the edge of the roller placed over the TFL, just below the iliac crest (video 2). After working the TFL, the athlete turns ninety degrees to a side position and works from the hip joint to the iliac crest to address the gluteus medius.
Video 2 
Adductors- the adductors are probably the most neglected area of the lower body. A great deal of time and energy is focused on the quadriceps and hamstring groups and very little attention paid to the adductors. There are two methods to roll the adductors. The first (video 3) is a floor based technique that will work well for beginners. In the floor technique the user abducts the leg over the roller and places the roller at about a 60 degree angle to the leg. The rolling action should be done in three portions beginning just above the knee in the area of the vastus medialis and pes anserine. Ten short rolls should be done covering about one third the length of the femur. Next the roller should be moved to the mid point of the adductor group and again rolled ten times in the middle third of the muscle. Last the roller should be moved high into the groin almost to the pubic symphysis.
Video 3   
The secondary technique for the adductors should be used after the athlete has acclimated to the previous technique. The secondary technique needs the use of a training room table or the top of a plyometric box (video 4). Sitting with the leg dropped over the roller allows the athlete to shift significantly more weight onto the roller and work deeper into the large adductor triangle.
Video 4  
Trainer Beware
It is important to note that foam rolling can be hard work, particularly for weaker or overweight clients as the arms are heavily involved in moving the body. In addition, foam rolling can border on painful. Foam rollers are available in a number of densities from relatively soft foam, slightly harder than a pool noodle, to newer high-density rollers with a much more solid feel. The feel of the roller and the intensity of the self-massage work must be properly geared to the age, and fitness level of the client. Good massage work, and correspondingly good self-massage work, may be uncomfortable much like stretching. It is important that athletes or clients learn to distinguish between a moderate level of discomfort related to a trigger point and a potentially injurious situation. Foam rolling should be used with discretion in those clients with less muscle density. Foam rolling should never cause bruising. The reality is that the athlete or client should feel better, not worse after a brief session with a foam roller.
When to Roll
Coaches and therapists are not in universal agreement over when to roll, how often to roll, or how long to roll so only general guidelines can be provided.
Rolling can provide great benefit both before and after a workout. Foam rolling prior to a workout can help to decrease muscle density and allow for better warm-up. Rolling after a workout may help to aid in recovery from strenuous exercise. The nice thing about using the foam roller is that it appears it can be done on a daily basis. In fact, Clair and Amber Davies in the The Trigger Point Therapy Workbook actually recommend trigger point work up to 12 times a day in situations of acute pain.
How long an athlete or client rolls is also individual. In a personal training setting we allow 5-10 minutes for soft tissue work at the beginning of the session prior to warm-up. With our athletic clients we do the same.
Foam Rollers versus Massage
The question often arises "Which is better, massage therapy or a foam roller?". To me the answer is obvious. Hands work better than foam. Hands are directly connected to the brain and can feel. A foam roller cannot feel. If cost was not an issue I would have team of massage therapists on call for my athletes at all times. However, this is simply not realistic. Most athletes struggle to afford the services of a qualified coach or the cost of a facility membership. At the current state of health care, prevention is generally not a covered cost for healthy athletes. With no ability to get reimbursed the cost of massage therapy alone could approach or surpass the cost of training. The foam roller can provide unlimited self-massage for under twenty dollars? You do the math.
Conclusion
The use of foam rollers has exploded over the past ten years and will continue to increase. Athletic trainers in high school or small college situations can teach their athletes to perform hands on treatment that might not have been possible due to work schedules, while strength and conditioning coaches can provide a form of massage therapy to all of their athletes. Foam rollers are a small investment to make to see a potentially significant decrease in the number of soft tissue/ non-contact injuries.
References
Clark,M: Integrated Training for the New Millennium. National Academy of SportsMedicine, Thousand Oaks, CA. 2000
This article is just a sample of the new content added weekly.
Join today to access everything...old and new

Hiking, Running, Walking Tip

Soldiers trail to the top of Mt. Lemon.  18 mile hike total. part of the Arizona Trail

Here is a quick tip for better performance on long walks, hikes, or runs.

Try focusing on the back side or your body (posterior chain) for speed, strength, and endurance.  We generally focus on the front leg.  Try to focus on the back leg and the hip of that leg.  It will almost feel like your pushing the ground behind you.  Also, the left hip is connected with the right shoulder and visa verse.  So as your right leg moves back, your left shoulder will move back as well, almost like a twisting motion.  Try and visualize the muscles connecting from the back of the one hip moving backward and the muscles in a diagonal pattern to tho opposite shoulder.  The leg moving forward will take care of itself. And also remember that the legs follow the arms so if you want to move faster or if your getting tired, focus on pumping your arms.

Try it and tell us how it works for you.

Justin List

Attention, Please! 4 Tips for Mindful Eating

By UHC Smart Patient

When it comes to maintaining a healthy weight, the word is out: Mindful eating is in. But, what exactly does that mean?

We all know its opposite – mindless eating. That’s what we’re doing when we gobble a turkey sandwich at our computers or munch an entire bag of chips in front of the TV. We’re putting food into our mouths without really thinking.

Mindful eating, on the other hand, is recognizing when we’re actually hungry – and giving each bite our full attention. Experts say when we do this, we tend to consume less food – maybe as much as one-third less. And, that’s good news for anyone who’s also trying to be mindful of an expanding waistline.

Asking the question: Am I hungry?
We eat for nourishment. But, many of us also reach for food when we’re bored, stressed, upset, lonely or sad – or just because it’s there. Sometimes, we may also confuse thirst with hunger.

Tracking what you eat for a few days may help you recognize patterns – and know when you’re truly hungry.
 
Being more mindful

When you are hungry, here are four strategies to help you slow down and fully appreciate your meals:

1. Put distractions on the back burner. What fights for your attention at mealtime? Maybe you need to turn off the TV or your cell phone. Or, set aside the newspaper, your laptop or that great book you’re reading.

2. Engage all your senses. Arrange a nice place setting, even if you’re dining alone. You might even light some candles. And, play some soft music. As you eat, relish the experience. Maybe you notice the distinct aroma of curry, the tang of lemon on seared tuna, or the deep red of a cherry tomato.

3. Enjoy every bite. Cut large items into smaller pieces. Chew thoroughly as you savor each morsel.

4. Tune in to your tummy. It takes 15 to 20 minutes for your brain to receive the message: “That’s enough.” So, eat at a leisurely pace. Set your fork down between bites. Sip some water. Stop eating before you feel full.

Use this hunger scale to help you prevent careless eating and practice portion control. Print it out and carry it with you. 

Provided by Arleen Fitzgerald L.I.C.S.W. Arleen Fitzgerald has a master's degree and has been an independently licensed clinical social worker and psychotherapist for the past 20 years in public and private practice settings. She works in the field of integrating medical and behavioral health care.

Try Adding Meditation to Your Fitness Program

Here is an article about meditation from Dr. Oz.  Add meditation to your overall fitness program and you will see your results improve.  Read this article and tell me what you think.  The article is posted on Facebook as well at www.facebook.com/betterbodiesoncampbell.com.

http://www.doctoroz.com/blog/uhc-smart-patient/meditation-should-you-try-some-om-home

Meditation: Should You Try Some Om at Home?

By UHC Smart Patient

You don’t have to be a Zen master to benefit from a quieter, more peaceful mind.

Meditation, an ancient mind-body practice, may do wonders to relieve modern-day stress – and enhance overall well-being. In general, meditation involves learning to focus your attention. And, yes, it’s been done for thousands of years. But, research on the benefits of this practice is still ongoing.

It has been shown to produce positive changes in the body. For example, meditation may:

• Produce a calming, relaxing response
• Stimulate “feel-good” areas of the brain
• Lower blood pressure
• Improve blood flow and digestion
• Increase the ability to concentrate during everyday tasks

Some research suggests meditation may be helpful in easing stress and certain conditions, including:

• Anxiety Depression
• Chronic pain
• Insomnia

Some people with chronic illnesses – such as cancer and heart disease – also use it to help cope with physical and emotional symptoms. If you’d like to give meditation a try, you can learn forms of it from classes, books, CDs, DVDs or online programs. But, you can also practice mindfulness on your own. Here are some basics for beginners:

• Find a peaceful place. A quiet, distraction-free zone is best.
• Get comfortable. Find a relaxing position. You might avoid lying down – if you think you’ll fall asleep.
• Focus your attention. Some people choose a word, phrase or sound – a mantra, such as om – to repeat aloud or silently. Others just concentrate on their breathing – or visualize a pleasing setting.
• Don’t worry about perfection. It’s normal to be distracted, especially at first. Masters of meditation say the art is in letting your thoughts just come and go – without mulling them over.
• Give it time. You might start small – with five-minute blocks of time, for example. As you become more practiced, work up to longer sessions.

For a guided meditation lesson, click here.

Provided by Arleen Fitzgerald L.I.C.S.W. Arleen Fitzgerald has a master's degree and has been an independently licensed clinical social worker and psychotherapist for the past 20 years in public and private practice settings. She works in the field of integrating medical and behavioral health care.

Exceptional Nutrition for Expecting Moms

Carl Keen, Ph.D. is a professor and Chair, Department of Nutrition, University of California at Davis; former National Institute of Dental Research postdoctoral fellow, Proctor and Gamble postdoctoral fellow; member, California¹s Scientific Advisory Board for the Office of Environmental Health Hazard Assessment; reviewer, USDA Human Nutrient Requirements Study Section; member, EPA Environmental Health Grant Review Panels; member, numerous NIH panels; past president, California Nutrition Council.

Exceptional Nutrition for Expecting Moms
Nutrition can have a huge impact on the growth and development of children. Great nutrition for children starts in the womb. Nutrients must travel from the mother to the developing baby, and the supply (or lack) of nutrients can have a life-long impact on the health and well-being of children.

For the past 25 years, my colleagues and I at the University of California, Davis have studied the relationship between nutrition and development. Exciting new discoveries linking good nutrition to improved fetal growth and development helps result in better pregnancies and may boost child health and potentially even their intelligence.

A recent study compared the mental processing of four-year-olds whose mothers had taken either a corn oil (placebo) supplement or a mixed omega-3 fatty acid supplement (about 2,000 mg/day of a mixture of DHA and EPA) during the second half of pregnancy and the first three months of breast-feeding. Children of mothers who took the omega-3 supplement scored significantly higher on the intelligence test than those who took the corn oil (Pediatrics 111:e39-44, 2001). These exciting results must be repeated in order to better verify the findings, but the message is clear – good nutrition during pregnancy and breastfeeding can make a huge difference on the health and functioning of children.

Of course, nothing replaces a well-balanced diet rich in whole grains, fruits, vegetables, lean protein and plenty of fluid. But let’s face it – most of us don’t eat that well, so high quality, scientifically based dietary supplements may help “fill in the gaps.”

In our laboratory, we study the role of zinc, an essential trace element, and its role in normal and abnormal embryo and fetal development. Research has shown that low dietary zinc intake (a “gap” in the diet) can cause serious birth defects, which can be prevented with dietary zinc supplementation (Journal of Nutrition 133:1597-1605, 2003). But it’s not just zinc that you need. A full complement of nutrients, including zinc, iron, B-vitamins and antioxidants are essential during pregnancy. Well-balanced nutrition supplements designed from the latest research are an important part of a comprehensive and healthy lifestyle during pregnancy.

---

 

According to Dr. Sid Stohs, Senior Vice President for Research & Development, AdvoCare’s OmegaPlex^® is a truly outstanding source of the omega-3 fatty acids, DHA and EPA which are essential for brain development as well as development of our immune and cardiovascular systems. OmegaPlex meets the highest standards for safety, purity, potency and freshness. Flaxseed oil is a good source of a-linoleic acid (ALA), another omega-3 fatty acid. However, in order for the body to utilize ALA, it must first be converted to EPA and DHA, the forms present in OmegaPlex. The body only converts 10 percent ALA into EPA and DHA, and therefore, 10 times more ALA must be consumed than the omega-3 fatty acids present in OmegaPlex. OmegaPlex contains the right omega-3 fatty acids in the right proportions. ARCHIVE

OmegaPlex-The Super Nutrient

Sidney Stohs, Ph.D. is Senior Vice President of Research and Development atADVOCARE. He is also a former Dean, School of Pharmacy, Creighton University; professor of pharmacology and toxicology; holder of the Gilbert F. Taffe Jr. Endowed Chair in Research; fellow, American College of Nutrition; fellow, Academy of Toxicological Sciences; author, more than 300 research and educational publications; doctorate in biochemistry and microbiology, University of Wisconsin.

OmegaPlex - the Super Nutrient
Recent research has clearly demonstrated that the consumption of appropriate levels of omega-3 fatty acids improves numerous health outcomes. The omega-3 fatty acids are important for numerous biochemical processes within our body. Everyone needs omega-3 fatty acids. The estimated daily requirement for an adult is 3 to 5 grams per day while the average diet may provide only 1 to 2 grams. Thus, dietary sources are insufficient to provide optimal health needs of omega-3 fatty acids. OmegaPlex is a proprietary blend of the omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These omega-3 fatty acids are highly purified, therefore eliminating concerns about contaminants such as heavy metals and pesticides. The source of the omega-3 fatty acids in OmegaPlex is fish oils from such species as mackerel, herring, sardines and anchovies.


Numerous research studies have demonstrated the cardiovascular benefits of consuming omega-3 fatty acids. Adequate intake of omega-3 fatty acids reduces the risk of heart disease and sudden cardiac death by supporting normal heart rhythm, normalizing blood pressure by increasing elasticity of blood vessels, decreasing triglyceride levels, and decreasing inflammation associated with the heart as evidenced by decreases in C-reactive protein (an inflammatory biomarker), as well as decreases in interleukin-6, which is a pro-inflammatory chemical in our body. In addition, omega-3 fatty acids have been shown to decrease the risk of stroke associated with blood clots by controlling and regulating blood coagulation. Omega-3 fatty acids are important components of the membranes of nerve cells as well as the covering (sheath) of nerve and brain tissues. As a consequence, omega-3 fatty acids are critical for brain development during the last trimester of pregnancy as well as after birth. Not only does appropriate omega-3 fatty acid intake decrease the likelihood of a premature delivery, but studies have shown that adequate intake can improve infant visual acuity as well as cognitive development in newborns, improve sleep patterns and even increase IQ scores in young children. Omega-3 fatty acids can also improve motor skills, enhance mood, and slow the deleterious effects associated with Alzheimer’s and other neurological conditions.

Omega-3 fatty acids exhibit an anti-inflammatory effect because they suppress the formation of pro-inflammatory substances that are derived from omega-6 fatty acids as arachidonic acid. Arachidonic acid and other omega-6 fatty acids are derived from vegetable oils such as soy, corn or safflower oils. The anti-inflammatory effects of appropriate omega-3 fatty acid intake can result in modest improvement in joint tenderness and morning stiffness as well as improved lung function. Furthermore, omega-3 fatty acids may help normalize inflammatory bowel conditions such as Crohn’s disease, irritable bowel syndrome and ulcerative colitis.
Omega-3 fatty acids enhance the immune system by improving the general health of the intestinal tract as well as other tissues responsible for producing antibodies and protective cells associated with the immune system. As a consequence, appropriate intake of omega-3 fatty acids can result in an improvement in immune function and immunologic health with decreases in allergies and infections associated with the lungs, skin and urinary tract.
Finally, various research studies have demonstrated the importance of omega-3 fatty acids in bone and skin health, proper functioning of the liver and pancreas, and in the management of dysmenorrhea. Thus, the number of physiological functions in which fatty acids play an important role and in providing optimal health is impressive.
OmegaPlex contains 0.5 grams of the omega-3 fatty acids DHA and EPA per gelcap, the forms of omega-3 fatty acids needed by our body. Flax seed oil contains the omega-3 fatty acid linoleic acid. Only about 10 percent of linoleic acid is converted into EPA and DHA.
How much OmegaPlex should each individual take? For general health and maintenance, dietary research studies suggest that the average need may be 4 to 6 gelcaps per day.* To improve cardiovascular health, 6 to 8 OmegaPlex per day may be appropriate.* To enhance brain function and reduce chronic inflammation, 8 to 10 OmegaPlex per day may be required and in some situations, an even higher amount of omega-3 fatty acids may be necessary.* Omega-3 fatty acids are essential nutrients provided by OmegaPlex.
The most common undesirable effect associated with omega-3 fatty acids is a fishy aftertaste. This can be minimized by consuming OmegaPlex with meals and avoiding carbonated beverages. Concerns have been expressed about a possible interaction between omega-3 fatty acids and drugs being used for their anticoagulant properties (coumadin, aspirin, warfarin, etc.), particularly in cardiovascular patients. To date, research studies have not shown an increase in bleeding times when using omega-3 fatty acids with these drugs which affect blood clotting. However, individuals who are on anticoagulant therapy and taking omega-3 fatty acid supplements should continue to have their coagulation times determined.


ARCHIVE
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

New Dietary Reference Intakes Replace the Old RDAs

Carl Keen, Ph.D. Professor and Chair, Department of Nutrition, University of California at Davis; former National Institute of Dental Research postdoctoral fellow, Proctor and Gamble postdoctoral fellow; member, California's Scientific Advisory Board for the Office of Environmental Health Hazard Assessment; reviewer, USDA Human Nutrient Requirements Study Section; member, EPA Environmental Health Grant Review Panels; member, numerous NIH panels; past president, California Nutrition Council. .

New Dietary Reference Intakes Replace the Old RDAs

Carl L. Keen
Distinguished Professor of Nutrition and Internal Medicine
University of California, Davis

As our understanding of nutrition has expanded, new concepts about the need for vitamins, minerals and other nutrients have developed.  Up until the mid-1900s, worries about scurvy (severe vitamin C deficiency), rickets (severe vitamin D deficiency), and cretinism (severe iodine deficiency) occupied the attention of many health professionals.  Once these deficiency diseases were eliminated, attention turned to getting adequate intake of nutrients – hence the introduction of the Recommended Dietary Allowances (RDAs).  In the past decade, nutrient recommendations have evolved to encompass levels for more optimal physical and mental performance, and the reduction of risk for several age-related diseases including cardiovascular disease, diabetes, age-related vision loss, osteoporosis, and certain cancers.  Thus, the new Dietary Reference Intakes (DRIs) have replaced the old RDAs.
The AdvoCare Scientific & Medical Advisory Board uses the DRIs when evaluating existing or proposed new formulas.  Safety and efficacy are always foremost in our thinking.  However, you will not see the DRIs on the product labels.  Rather, the Nutrition Facts boxes on all products use the “percent Daily Value,” which are based on the outdated 1968 RDAs (i.e., not based on the most current scientific information).  Though the use of “percent Daily Value” is required by law, the DRIs have been urged for adoption on nutrition labels by the Institute of Medicine, U.S. National Academy of Sciences.
Sadly, no matter which set of guidelines is used, the typical American diet is often less than optimal.  Despite living in a land of plentiful, high-quality, and relatively inexpensive food, poor diets are recognized as a major cause of early death in the United States (J American Medical Assoc 291: 1238-1245, 2004).  To improve our nutrition, it is vital to choose diets rich in whole grains, fruits, vegetables, and lean protein. However, an important question that must be asked is whether “good diets” alone are sufficient to meet the goal of “optimal nutritional status.” Or might this goal require the initiation of new food fortification programs, the use of dietary supplements, or both?
Some concerns about supplement use exist, such as:

1. Reduced motivation to improve one’s diet
2. Reduced intake of beneficial food ingredients not contained in the supplement
3. Excessive intake of one or more nutrients
4. Adverse nutrient-nutrient, drug-nutrient and/or drug-herbal interactions

However, the vast majority of studies finds that the diet of supplement users is typically better than that of non-supplement users (J American Dietetics Assoc 100:905-910, 2000)! In many ways, this is not surprising, as the majority of individuals who take supplements care strongly about their diet, and most realize that the supplements are a complement, not a replacement, for a “good” diet.  Safety concerns about supplements are very real, and extreme caution must be used to avoid excessive or imbalanced intake of nutrients or herbal extracts of unproven safety or efficacy.  Responsible companies carefully evaluate the composition of their formulations and constantly adjust formulas based on the latest scientific evidence.  Similarly, while increasing enthusiasm exists about the potential value of certain “hot” or “new” botanical supplements, responsible companies work to identify potential risks associated with the use of any new ingredient.
.
ARCHIVE
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Gluten Intolerance and Celiac Disease

Sidney Stohs, Ph.D. Senior Vice President of Research and Development, AdvoCare; former Dean, School of Pharmacy, Creighton University; professor of pharmacology and toxicology; holder of the Gilbert F. Taffe Jr. Endowed Chair in Research; fellow, American College of Nutrition; fellow, Academy of Toxicological Sciences; author, more than 300 research and educational publications; doctorate in biochemistry and microbiology, University of Wisconsin.

 
Gluten Intolerance and Celiac Disease
Celiac disease is an autoimmune disorder that has immunologic, environmental and genetic components. It is one of the most common immune-mediated disorders characterized by a response to ingested wheat gluten and related proteins from rye and barley, leading to inflammation and damage to the intestinal lining (mucosa). The incidence of celiac disease in the United States is believed to be about 1% of the population. Characteristic symptoms include diarrhea, chronic malabsorption, anemia, occasional constipation, abdominal cramps, gas and bloating. However, not all individuals suffer from abdominal distress. Some individuals may experience fatigue, headache, neurological problems, distress, infertility, weakness and skin conditions such as dermatitis herpetiformis.
The eight food allergens that account for 90% of known food allergies include milk, eggs, fish, shellfish, tree nuts, peanuts, wheat (gluten) and soy beans. Gluten intolerance disorders bear the names celiac disease, sprue, and gluten enteropathy. The incidence of gluten intolerance is much greater than 1% in conjunction with diabetes, neurological disorders, skin diseases, digestive disorders including irritable bowel syndrome (IBS), joint disorders, infertility, chronic fatigue syndrome and fibromyalgia. Individuals with gluten intolerance have required an average of 9 years from the onset of symptoms until a firm diagnosis was obtained. This has been due in part to the lack of sensitive and rapid immunologic assays for gluten proteins. Recently developed immunologic assays are becoming more available, and health care providers are slowly learning to recognize that gluten intolerance is widespread and much more common than had been previously recognized. A recent study suggests that over ¼th of the population in the United States is gluten sensitive based on immunologic assays, while approximately 1% may have progressed to a serious symptomatic disease state.
The treatment for gluten intolerance–related conditions is a gluten-free diet, and if one wishes to remain symptom free, the gluten free diet must be maintained for life. Gluten is a mixture of several proteins found primarily in wheat, barley and rye. Oats contain a related protein that the vast majority of individuals with gluten sensitivity can tolerate. However, oats are frequently milled using the same equipment for wheat, barley and rye, and may therefore be contaminated with these grains. As a consequence, it may be prudent to avoid oat-based products.
One should avoid any ingredient derived from wheat, barley and rye including such ingredients as malted barley, hydrolyzed proteins from these grains, filler flour, graham flour, barley extract, hydrolyzed wheat starch, wheat bran and germ, wheat protein, wheat-derived amino acids, oat extract, oat flour and vegetable starch. Products such as soy and Brewers yeast should also be avoided because they may contain extracts from wheat, barley or rye.
Unfortunately, gluten is used in the manufacture of virtually all packaged, canned and boxed processed foods to improve palatability and texture. Gluten is in essence a glue that may hold products together. Common processed foods that contain hidden gluten include breads, cereals, cookies and cakes, flavored potato chips, frozen dinners, pastas, pies, sauces and gravies, some salad dressings, soy sauce, teriyaki sauce, dried and canned soups, barbecue sauce, breaded meats (fish, chicken, shrimp, steak, etc.), crackers, and cous cous.
Frequently, symptoms can be relieved in gluten-sensitive individuals by going gluten-free for two weeks. However, in severe cases, a longer period of time may be required. Some individuals may have a concurrent sensitivity to other proteins in addition to gluten, as for example, casein and whey found in milk-derived products, tomatoes, white potatoes, eggplant, peppers, tobacco, peanuts and soy.
Flour substitutes that can be used in lieu of gluten-containing flours include corn flour and corn meal, almond flour and almond meal, buckwheat (soba) flour and groats, flax seed flour, millet, fava bean flour, besan (chickpea or garbanzo bean) flour, potato flour, quinoa, rice and rice flour, sorghum (milo), soy flour, tapioca flour, teff and amaranth flour.
AdvoCare products are not produced at certified gluten-free manufacturing facilities. Therefore, we do not certify any AdvoCare products as gluten-free. Individuals who have celiac disease and are gluten-intolerant are advised to consult their healthcare providers regarding AdvoCare products that may be suitable for their use.

Valgus Knee Wrap-Up

The part 3 of the valgus knee is a video and very technical.  So I have received feedback that my posts need to be more to the point.  So in short, valgus knee collapse is a key indicator of risk for injury to the ACL or the knee in general.  It can be corrected with specific movement patterns and exercise and it is more prevalent in females than males due to the hip being wider in the female gender creating an inward direction of the legs and knee.  So in recent times, more females are getting to elite status in sports and there are a lot of knee issues in the female athlete.  You can spot this by looking at the knees as someone lands or jumps.

If this is an issue for you or anyone you know at any age that is in sports, either recreational or competitive, we can set up a program to start correcting this issue and keep you off the oporating table and in the game.

Contact me today at 520-318-3488 or by email at justin@betterbodiestucson.com or DM me on Facebook and you can also visit our website at www.betterbodiesoncampbell.com

Have a great day.

Sincerely,

Justin List
Owner: Better Bodies on Campbell
520-318-3488

Identifying the What and Why of Valgus Collapse (Part 2: Identifying the Why of Valgus Collapse)

Published on 1/6/2012 by Dr. Robert Butler in FMS Research

 

Previously, we discussed how valgus collapse is often related to a number of movement related pathologies. The construct of “valgus collapse” has previously been suggested to come primarily from a combination of hip adduction, hip internal rotation and knee external rotation. Now the question begs as to whether valgus collapse is modifiable and if so why does valgus collapse occur? Is it just a strength issue, is it a muscle activation issue, is it a proprioceptive issue or is it something entirely different?

Multiple studies examining valgus collapse have suggested that it is modifiable. Multiple studies have suggested that neuromuscular training programs can reduce the amount of valgus collapse. Reductions in valgus collapse during jump landing have also been observed when using imagery techniques.  The bottom line here is that valgus collapse is modifiable. Now that we know it is modifiable it is important to determine what are the factors associated with this movement dysfunction in order to develop efficient intervention strategies.
The first item that is often thought of to correct valgus collapse is maximum muscle strength. Research on the relationship between strength and valgus collapse has suggested that no relationship exists between these parameters. While maximum strength alone is not related to valgus collapse, it does appear that a component of strength, muscle endurance, is related to hip internal rotation during running (a component of valgus collapse). Souza et al., (2009) reported that the only factor that predicted hip internal rotation during running, when considering multiple lower extremity strength and anthropometric measures, was hip extension (Gluteus maximus) endurance (r² = 0.20).  The results of this study help in understanding what factors are related to 1 of the 3 components of “valgus collapse”. So the question remains as to what else may be related to this movement construct.
The next item that is often discussed when attempting to explain valgus collapse is muscle activation. Little work has been conducted in this area likely due to the delicate nature and difficulty in the collection and interpretation of these data. One study has suggested that an earlier onset of the gluteus medius and maximus were correlated with hip adduction motion while an earlier onset of the gluteus maximus was correlated with hip internal rotation motion during running (Willson et al., 2011). It was interesting to note that the timing of onset exhibited a stronger relationship than peak or average muscle activity of the gluteus medius and maximus during running. However, since correlation does not equal causation it is important to look further into the literature. Follow up studies have revealed that the strongest predictors (Willson et al., CSM 2011; r² = 0.45) of hip adduction during running is the onset and length of activation of gluteus medius. These findings would suggest that neuromuscular training that causes an early onset of the gluteal muscles would be beneficial in optimizing movement retraining as related to correcting valgus collapse.
So to date, the best hypothesis that we have as to how to normalize “valgus collapse” is by focusing on gluteal muscle endurance and pre-activation. It is important to note that both of these studies occurred in during running as opposed to jump landing which may bring about a different model for retraining due to the bilateral nature of the task. I think one question that remains is regarding at what level of resistance does the dysfunctional pattern appear?  Jump landings and running place about 2.5-5 bodyweights on the lower extremity on the body and when our bodies respond with valgus collapse it is not because it is physiologically optimal rather it is due to an inherent need to utilize secondary planes of motion to keep the body upright and to maintain a cranial acceleration of 1 g. If this were a resistance exercise we would simply reduce the amount of weight (i.e. take a plate off or change barbells) to examine under what load the compensatory strategy occurred, however, these are dynamic motions which we cannot offload so easily. This is what we will discuss in our next two postings. How do we breakdown the higher level constructs of running and jump landings to determine at what level dysfunction exists?
             

What is Valgus Knee Collapse and How Could it Affect Me?

Identifying the what and why of valgus collapse
(Part 1: Identifying the what of valgus collapse)
It seems as if every lower extremity overuse ailment is associated to some
degree with valgus collapse. ACL tears? Check. Patellofemoral Pain? Check.
Illiotibial band pain? Check. Tibial Stress Fractures? Check. As a result a
number of research studies have begun to examine what exactly valgus
collapse is and what factors are associated with valgus. One of the primary
researchers in this area is John Willson, PT, PhD in the Department of Physical
Therapy at the University of Wisconsin at LaCrosse. Research conducted by Dr.
Willson has led us to a better understanding of this pathological movement.
First, it is important to understand what components of movement make up
the valgus collapse construct. Valgus collapse is typically measured by viewing
the frontal plane motion and thus creating a frontal plane projection angle.
however, just because we see the picture shows frontal plane motion does that suggest the motion is
coming from the frontal plane in the body. Even when you place the knee joint in 40 degrees of flexion
(typical of running at midstance) the available frontal plane motion is minimal. As a result we need to
understand what are the primary motions associated with this pattern.
An initial study in this area by Willson and colleagues correlated the twodimensional
frontal plane projection angle to three-dimensional data of the
lower extremity during a single leg squat in 40 runners half of whom had
patellofemoral pain. The researchers observed that the strongest correlates
of the frontal plane projection angle were the frontal plane motion at the hip
and transverse plane motion at the knee (external rotation) and hip (internal
rotation). Not surprisingly, there was not a significant relationship for the
frontal plane angle at the knee. Additional analysis of the significant
relationships revealed that the primary factors associated with the valgus
collapse posture were contralateral pelvic drop, femoral adduction and
femoral internal rotation. While I imagine this result does not surprise
anyone it provides support and directions for areas with which to intervene
when aiming to alter valgus collapse.
As a result of this study we know have a better idea of what is associated with
valgus collapse. Now the follow up question is what needs to change to
reduce valgus collapse? Is it just a strength issue, is it a muscle activity issue,
is it a proprioceptive issue? Well, it all likelihood it depends on the individual
who needs the training and it is important to systematically screen out all of
these issues. That being said through controlled research studies we can
begin to understand what are the primary factors associated with this
pattern. Examining the factors associated with valgus collapse will be
highlighted in the 2nd part of this series before we begin to take a look at
some motion analysis case studies in this area as well.

You can get more information about movement at www.functionalmovement.com 

Here at Better Bodies on Campbell, we have fully implemented the Functional Movement System and our clients couldn't be happier.  To have better range of motion, flexibility, balance to equal better workouts and better results.  Call us today and schedule a free screen. 520-318-3488 or email us at justin@betterbodiestucson.com

Can drinking fluoridated water be harmful?

https://www.advocare.com/12032666/Resources/FAQ/Answer.aspx?recno=519&category=GH

Fears have been raised in written materials and on the Internet that drinking fluoridated water, a potent cavity-preventor, may cause a wide range of disease states ranging from Alzheimer's to cancer. However, the evidence for these claims is generally of very poor quality. The only clearly established risk known is fluorosis, a generally harmless, but permanent, staining of the teeth. Many studies have shown no increased health risk associated with the drinking of fluoridated water. Some studies have "suggested" a protective effect, while a few other studies have suggested that fluoridated water may increase the chance of developing certain conditions. Overall, reviews of the scientific literature have found no consistent evidence linking the drinking of fluoridated water with the likelihood of any disorder.

Best Testimonial

Wow. This is not one our clients here at Better Bodies on Campbell but saw this and had to share with everyone. Have a great weekend. -Justin List