Hydration Series Part IISalt: The Whole Truth

It's true, salt has been fractionalized. Table salt is not a complete salt, rather it's the sodium chloride fractional component of mineral salts that's been processed, heated, bleached, treated, and mixed with glucose (yes, there is some sugar in table salt), potassium iodide (for iodine) and calcium silicate (for anti-caking). Clearly this is NOT real food.

Salts are the minerals such as calcium, potassium, sodium, magnesium, manganese, etc that can be found in sea salt. This is a complete whole salt. The components balance each other out to be properly assimilated into the body. They all play a major role in buffering acids in the body as well.

I've talked about the difference between a fractional food (egg white protein powder) and whole food (egg) in my last newsletter and it is clear that the body doesn't ultimately know what to do with a fractional element of food as it will need all the components in order to properly assimilate it. The over-abundance of sodium chloride in the body wreaks havoc within because there's simply no place to put all of it! Thus too much table salt can leave you with hypertension, water retention and kidney problems.

Salt's function has been greatly misunderstood. Yes, salt helps the body to maintain water in the system. Without it, we'd lose so much water that we would be unable to function. It also allows our muscles to retain their reactivity and a degree of rigidity necessary for quick movement. This all said, let's take it all a step deeper. Our bones and muscles act as our mineral storage units. Bones hold the calcium and muscles hold minerals like magnesium. The levels constantly are in flux depending on whether the body is acidic or alkaline. Blood needs to maintain a pH of 7.4 for optimal health. But when the blood becomes deficient in minerals necessary to keep it alkaline, the bone and muscle reserves are called to action in order buffer lactic acid and acid-producing foods we've eaten. Calling on these reserves too often prevents the stores from being replenished properly. Thus, we leave ourselves open to problems down the road in which the body begins to breakdown due to excess acidity and lack of minerals (ie. mineral deficiencies, osteoporosis).

All of the studies and articles I've read recently discuss the benefits of a low-sodium diet, but never differential between sea salt and table salt. Of course we need to lower our sodium chloride intake, but no one ever explains why. And a concern is using "salt" as a general term for all minerals which I find to be is misleading. So, a great immediate step is to remove processed, fractional components like table salt from your diet. Himalayan or Celtic Sea Salt (or Real Salt) are much better options to consider adding in. This way you know beyond a doubt that you are getting a more balanced mineral mix into your system.

In the next edition to the Hydration Series, I'll talk more about the concept of maintaining the body's alkalinity and how many of us are sabotaging the precious homeostasis (aka. the body's equilibrium) necessary for good health at every meal. Just begin to look at the foods you are consuming on a daily basis and take note of your sodium chloride intake. Remember that food from restaurants and pre-packaged meals are usually higher in sodium than we'd like to admit. Often one dish at a restaurant is close to or exceeds the FDA daily recommended amount of 1.5 teaspoons for sodium chloride. So, if you are eating out often, keep this in mind.

Hydration Series Part IConnecting Cramping with Bone Loss

Hydration is two-fold: immediate and long term. Most people are very fixated on what's in their water bottle during vigorous exercise on a hot day, however the water bottle contents and salt pills are only patches for a deeper imbalance brewing below the surface. I want to take the first step in challenging conventional wisdom that guides us to believe that hydration is mostly about when and how much water and salts you consume. Thus, I intend to spend the next few articles laying out my case for ultimate hydration.

Currently, we believe that muscle cramps are caused by a few scenarios: exhaustion, lack of fluids, and also lack of salt in the body. And interestingly, we believe that bone loss comes from a lack of calcium intake and absorption which has led to the calcium-supplementing craze in the US. I think that what we know about these two situations is only half correct, which explains to me why debates about them persist. Also, consider that there is a great deal of money to be made by maintaining these positions.

This is where we return to immediate and long-term hydration. Muscle cramps are an immediate problem which seems to be resolved by consuming salts/minerals that allow water to remain in the body as well as maintaining muscle reactivity. Meanwhile, bone loss is a long-term issue as the bones are depleted of calcium leaving people in a panic to consume as much calcium as possible. It is important to obtain a deeper understanding of salt and I promise to cover in the next article. However for right now, consider that muscle cramps and bone loss are connected in the following way- as we train, lactic acid is created in the body which needs to be buffered by salts/minerals. The minerals and salts in the blood which maintain its alkalinity are used to buffer the acid in order to protect the body. As the acid builds in the system and more buffering occurs, the blood naturally becomes more acidic which is bad for the body. When the blood gets too acidic, the body will then begin to leech minerals from itself, ie. magnesium from the muscles and calcium from the bones, to continue buffering acid.

Keep in mind that acid is toxic to the body and not simply flushed out of the system. Though I've heard many trainers and coaches illustrate how to "flush out" the lactic acid, I'd like to know where exactly they believe the acid to be flushed. Rather than disappearing from the system, acid need to be tackled for protection-sake! So each time we go out for a ride, the cycle happens again, yet if we never address the blood's increasing acidity, we find ourselves in a tight spot. The more acidic the blood, the more minerals will be leeched from the body. Thus, we end up with acidic blood that will lead to other health problems, bone loss, and a deficit of necessary minerals for proper body function.

As I spoke with my friend a couple of weeks ago, up popped an interesting article on the front page of the New York Times called "Is Bicycling Bad for Your Bones?" talking about the high incidence of bone loss in cyclists. Sure, it can partly be chalked up to the fact that many cyclists don't do much in the way of weight bearing exercise, however low bone density is still a problem for other endurance athletes.

So, for now, consider what may be happening in your system and what your hydration plan has been thus far. Is it really working for you? We are told to exercise to avoid bone loss, but could all that training be setting us up for some long-term disaster we've yet to fully realize? Bone loss and muscle cramps are both manageable situations that can be reversed. Nutrition plays a huge part and so I'll spend the next few articles explaining how you can hydrate your system in a way that is long-term and supportive to your training (and living) needs.

Sleep: Why You Should Get More Now

Sleep is worth its weight in gold and most of us do not value it as we should. Rather we cram it in to some part of our day without clearly understanding why sleep is critical to feeling and performing better while awake.
Here are 4 reasons why getting enough sleep is crucial:

1. Improves recovery and ramps up fat-burning by increasing production
of HGH (Human Growth Hormone).
2. Helps halt caffeine and sugar craving during the day.
3. Improves insulin sensitivity in the body.
4. Gives the mind time to properly process information that can only be
done while asleep.

Keep in mind that using time that should be devoted to sleep for other activities is not a wise choice. There are better ways to find more time in the day, especially when you are training hard.

Caffei-nation

Caffeine is literally an "up-er", making us feel more alert, energized, and awake. Usage for improved performance during training and competing is fairly commonplace since there exist instances wherein caffeine can improve certain aspects such as endurance by slowing the body's usage of glycogen stores.

However, all of this can come with a pretty hefty price tag. The first issue is that the body quickly becomes accustomed to the effects of caffeine within days and thus higher dosages are then needed to actually feel the effects. This is why people who try to cut caffeine out cold turkey feel withdrawal symptoms which include fatigue and headache.

Secondly, the 'energy' felt from a caffeine jolt is actually the result of our adrenal glands, stimulated by the caffeine, dumping cortisol (the stress/energy hormone) into the body. With every cup of coffee or espresso, or a caffeine-filled substance, we unnaturally call upon our adrenals to work in ways that are ultimately unsustainable- meaning we steal energy reserves from our future to use right now. The adrenals, which sit on the kidneys, can only take so much abuse. Between the daily stress of our lives to exercising & training to completing as hard as we can, the adrenals are constantly working to keep us going.

Furthermore, all of this cortisol dumped into the body's system helps to create an acidic environment within the body in addition to lactic acid. An acid environment is a safe haven for bacteria, mold and yeast while also corroding the body. (I'll talk more about this in the next newsletter!)

So the next time you are looking for some extra energy, whether its during your training or just to start your day, ask yourself why it is that you are so tired. Yes, we live in an 'on-the-go' world that never seems to stop, however there is a price to pay for merely patching a problem rather than looking deeper to resolve the underlying imbalance.

Energizing Alternatives:
Maca- A root vegetable native to Peru, Maca is generally purchased in a powder which can be mixed into smoothies and other foods. It directly supports the adrenals to improve endurance & vitality.

Bee Pollen- Bee pollen is a highly enzymatic and energizing bee product. It can be mixed into shakes or yogurt or eaten on its own. It's slightly sweet and rather powdery in nature. Beware trying it if you are allergic to bees.

Cacao- Chocolate in its natural form comes from cacao beans. Cacao can be purchased as whole beans, nibs or a powder. It is raw and contains many enzymes and minerals. Much can be done with cacao. Though keep in mind that it is a bit on the bitter side.

Digestive Woes?!?!

I am here to tell you that-

Stomach problems and digestive issues are NOT normal!

Please repeat the bold part to yourself. Take a deep breath.

Perhaps I'm the first person to tell you this, and I hope that reading this saves you both time and agony when dealing with your stomach/digestive system as if it were an unruly child. I suffered for years before my nutritionist imparted that statement to me earlier last year. At some point, I came to accept my situation as normal just as most others. (i.e. Running to the bathroom multiple times in the middle of a meal, pushing aside waves of nausea during a bike ride as the intensity grew while desperately seeking a restroom) But there's help out there and I'm here to tell you that with some time and focus, you too can heal your stomach woes.

This is a list of some common digestive issues that are NOT normal: gas, bloating, diarrhea, constipation, hemorrhoids, heartburn aka acid reflux aka GERD and IBS. If you deal with one or multiples of these issues, then please do yourself a favor and get some help with your diet. Your body WILL thank you because you will feel enormously better and stronger than before. These problems generally are corrected through diet and lifestyle changes.

Prescription drugs may already have a place in your life in order to control digestive problems, however know that there are serious risks for consuming these substances that generally were never meant for long-term use. For example, long-term use of acid reflux medications can cause a serious B12 deficiency that cannot be corrected through sublingual supplementation because the drug suppresses the body's ability to produce a substance necessary to make absorption possible. In this case, B12 must be supplemented through injections into tissue.

So, the next time you find digestive tract in an uncooperative situation, ask yourself if merely accepting your circumstances is in your best interest long-term. What would your life look like to be without this problem? What would it mean to you? The answer is out there, I promise.

Goals: Write It Down!

We all know what it feels like to expend energy and time to become stronger and faster. Initially a lot of things seem to happen- you lose 5 or 10 lbs, feel more confident and strong, etc. And then you hit a wall, fall into a rut, reach a plateau. Whatever you want to call it, generally that forward momentum fizzles out and now you're stuck going no where fast. It's quite a motivation sucker, for sure!

I've come to believe that these are the defining moments of one's ability to succeed in life. You've got a choice, either go on doing the same old, same old seeing no results, give up, or do something different. To be honest, the only real option is to make a change and mix things up if you are truly committed to yourself and your goals and dreams. The body gets used to routine, whatever it may be, which highlights the fact that we are NOT static beings caught in a time warp continuum. We are constantly changing and need to keep that in mind in whatever we do. Thus, over time the body gets used to a certain way of eating and training and eventually no longer responds the way in which we'd like it to.

During the Fall of 2008, I started to experience this exact sentiment. Training wasn't getting me anywhere and actually I felt more like I was starting to move in the opposite direction. I was experiencing lower back pain and stiffness along with a new upper back and neck discomfort. So, as most do, I blew it off, chalking it up to being too busy, and pushed it off with the notion that I'd work on it this winter. By mid December, I felt weaker than in the Fall and my back was bothering me so much that I'd have trouble making it through spin classes. So, I had enough! I wrote out a plan to create what I wanted rather than fixate on what was going wrong. (You can see the simple plan below.)

Though it took me some time to implement some of the steps, I remained committed to what I wanted. Since March, I've been working with my trainer, Anne, the past couple of months and have experienced a real improvement on my bike. My trainer has been able to bring more out in me than I was able to do for myself and I'm definitely seeing the results! Physically, I am have more strength and endurance during my rides because of the dedicated time and commitment of training sessions. I don't have any back issues, nor feel any strain in riding long distances and also feel better in my daily life. Mentally, I am focused, relaxed and enjoying what I'm doing which really is a major component to achieving success.

Creating the Plan
Please take out a scrap of paper & pen. At the top, write out a goal for this summer that is appropriate for yourself along with when you want to see this goal become a reality. Next, write out 3 things you could do to help make that happen. These are called Action Steps which break the goal down into smaller, more manageable increments. Now jot down a time frame for when you think that you would want or could make these action steps a reality. Also note if you will need support from others to actively create these action steps.

Here's one of my goals for 2010 as an example-
Improve strength and endurance on my road bike while experiencing no back pain.

1. Build strength in my core muscles along with increased leg power. (by May)
2. Incorporate more yoga into my workout regime. (by January)
3. Ensure a proper fit on my road bike. (by April)

Support-

1. Need trainer by beginning of March.
2. Go to some new yoga classes that are different in style than what I'm used to, make my stretching post-workout more yoga-inspired, incorporate yoga into resistance training.
3. Take bike to shop for an evaluation of my fit.

I know that many of you may have the plan in your head, however there is more power behind the thoughts and ideas by writing them down and bringing them into reality. This is an active step in cultivating your success toward that goal. And just so you know, you can use this process in any part of your life. It's powerful and, if followed properly, can open up a whole new world of possibilities for you.

I'd love to hear from some of you about your plan!

Electrolytes: What's in Your Water?

Electrolytes have become all the rage in the beverage industry between your well-known brands of Gatorade, Powerade and any other powered-type drink that claims to put those needed salts back into your system during intense workouts. Sure they contain ingredients you may need, but usually are hyper-sweetened with high fructose corn syrup or cane sugar, ultimately adding rot to your precious pearly whites amongst other problems.

The best choice would be to consume those electrolytes in a way that nature intended- coconut water. O.N.E. and Zico are both good brands to purchase. The reason I would recommend this option over a synthetic is simply because the body can best process & absorb nutrients in their natural form. Not only great for re-hydration, but coconut water can aid in the recovery of urinary tract infections, kill intestinal worms, help to break up kidney stones, reduce vomiting, and is anti-bacterial. Clearly, coconut water goes beyond just your typical, run-of-the-mill unhealthy sugary mix we've all come to know and consume.

Another formulated option is called Heed from Hammer Nutrition. I can't say that it boasts any of the other wonderful healing properties as coconut water, however, it is vegan-friendly, gluten-free, and sweetened with stevia and xylitol, both naturally occurring plant sweeteners that are unthreatening to blood sugar levels. Also, xylitol actually helps prevent tooth decay! It comes in powdered form to be mixed with water and there are several different flavors (even an unflavored version).

So, whatever you decide, please look toward something healthier with which to refuel. There are options! In my mind, coconut water is a win-win. Not only are you replenishing your electrolyte reserves, but you're promoting good health overall in your body while exercising.