I will never win an award for running (unless you consider slowest marathoner of all time an award) but I finish what I start, be that projects or marathons. So the last month has been a puzzle. I cut short 2 long runs and completely bonked on a 10 miler. The last 20 minutes of my aikido class was spent pouring cold water over my head and watching my arm vibrate like it was in an electrical socket. And these were not the most disturbing things.

My memory is usually very sharp. My mood is usually upbeat and energetic. If you were to chart these 2 over the past month or so, it would look like shark’s teeth. Lisa would be talking and I would be off on other planes. And this was by no means selective listening which I have been wrongfully accused of in the past. (Outright slander here. Most of the time, this was outright slander!)  Other times she would ask me simple questions like “What color is that glass over there. You know the green one. Kermit the frog. Grass. Preying mantis. Anything ringing a bell here?” I would have this deer-in-the-headlights look, bemoaning the fact that apparently Kermit the frog is now laying in our grass after being attacked by a preying mantis. What in the world is going on here?

The answer came after eating a bag of Sharkies Organic Chews yesterday — extreme electrolyte depletion. Electrolytes are similar to spark plugs. They conduct electricity and provide a fluid balance in the body, among other things. Common electrolytes are sodium, potassium and chloride. When levels are low, symptoms such as forgetfulness, fatigue, irregular heartbeat, stomach upset and a host of others can occur.

Why do they occur? The most common reason is excessive sweating without replacement. Here is the problem. I did not factor in the heat and humidity AND long miles when thinking about the October Ultra. Long miles in 95 degree/100% humidity is rough on the system.

Post run recovery drinks are a must but with high miles in this type of weather, it is simply not enough. The amounts in the best of the best drinks are only about 25-30% of what is needed, particularly when one is a Clydesdale and sweats like a cow,  like yours truly.

There are a number of good products out there but the ones I like the best are:

• Endurolytes OR Performance Electrolyte Stamina by Trace Minerals Research
• AND Pure Inland Sea Water, also by Trace Minerals Research

This combination works very well, providing the body with a full spectrum of ionic minerals, trace minerals and electrolytes.

Now, I am happy to report that Kermit the frog is fine, happy at home with the rest of the Muppets. The preying mantis is busy munching away on a dragonfly. The Yankees are on and the bases are loaded with one out. So unless Derek Jeter hits into a game ending double play, I am pretty sure I can’t hear Lisa in the other room asking me to take Lightning the wonder dog out for his last walk of the day.

Yes, all is right with the world.

Glycemic index is a measure of how fast foods increase blood sugar. Many recent studies found that high protein, low carb meals promoted weight loss best during the first 6 months of dieting. After 6 months, however, low cal diets of any composition help people lose weight equally. 90% of people regain the weight they lose 12 months after the end of the diet.

Scientists are anxious to learn effective ways for preventing this yo you effect.

Australian researchers in a review of the literature, concluded that low glycemic index carbs that include foods such as whole grains, beans, vegetables and fruits were best for maintaining weight loss over many years. Low glycemic index carb diets and high protein/low carb diets were equally effective for weight loss.

I love it as much as the next person. The early morning cup of java. Nothing like it to start the day.

People often give up coffee when starting a healthy lifestyle plan, New Year’s resolution or something along these lines. Why? Coffee can be addicting, cause of insomnia and increases the heart rate. It is also perhaps THE most sprayed product in the world (with few exceptions such as Paul Newman’s blends). Now, we are finding out it is not so bad as thought, except for the spraying part.

Researchers from Spain and Harvard found that coffee drinking was NOT linked to any degree with premature death or any heart related issues such as heart attacks. In addition, it actually has positive effects on the system.

OK, sounds good so far, but what kind of study was this? 12 employees from Starbucks?! Not quite. The results are based on a 20 years study done with over 150,000 people and published in the Annals of Internal Medicine.

Key seems to be, like everything else in life, balance and moderation. Participants who drank less than 4 cups per day received the most health promoting benefits from coffee.

Side note: The health benefits were not from caffeine. It is something else in coffee, as yet unknown.

Italian researchers, using a statistical technique called Meta Analysis (which means studying the studies that have already been completed), concluded that diets high in simple sugars increase the risk of colorectal and endometrial cancers.

People who eat meals high in simple sugars such as soft drinks, cakes and white bread increase their risk of said cancers by 18 to 25 percent above people who do not eat these foods.

Bottom line. The foods you eat dictate your level of health.

What do Starsky & Hutch, 8 track tapes and static stretching have in common?

They went out with the 70’s. Or at least should have. Stretching was thought to increase joint range of motion, prevent injury and increase performance. Fast forward a few decades and a mountain of evidence dictates otherwise. In fact, recent study after study shows that stretching does just the opposite. It decreases strength and increase the risk of injury. Scientists speculate that stretching interferes with nervous control of movement.

A recent study from the U of OK by Dr. Trent Herda and co-workers found that static stretching decreased muscle strength and activation capacity. So what to do?

Dynamic stretching is the answer. It involves actively going through a range of motion, compared to the outdated stretch and hold. Plyometrics and other jumping / hopping type movements are considered in this category.

Of course, this is a moot point for marathoners and other distance runners. No one would waste energy stretching for such distances. However, for 5K and other fast events, it could be a determining factor for PR and victory.

Active Wellness Educational CD #1

Eating According to the 5 Elements

by Dr. David Orman

Too many diet books? Confused about what and when and how much to eat? Not getting the results you want, need and expect?

Dr. David Orman has released the definitive guide to eating with the educational CD entitled “Eating According to the 5 Elements.”

On this CD, clear and easy to understand information is presened about WHO should be eating WHAT types of food and WHICH should be avoided.

On this exciting CD, you will hear:

• How the heart plays THE major role with health and which substances will provide optimal nutrition for it and its role. . . in the Immune System.
• When to do a detox and when it should be avoided.
• How we actually “think” with our Spleen and the solution to forgetfulness, confused thoughts or muddled thinking.
• How common problems such as digestive disturbances, headaches, fatigue and allergies can be addressed by eating the precise types of foods. And avoiding the wrong ones.
• A solid, easy to use Supplement Program based on your chemistry.
• And much more

Click here and ORDER NOW. Your health is worth it.

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Chocolate Protein Bar

Ingredients:

1 cup Old Fashioned oatmeal
1/2 cup shelled walnuts
1/2 cup shelled almonds
1 cup Chocolate whey protein powder
3 tablespoons hershey's dark chocolate powder
1/4  cup honey
7 oz. or 1 cup coconut oil(or combination of oils)

10 pieces of aluminum foil sized 1/2 roll X 6"
Freezer or ice pack, blender, bowl, heavy spatula, strainer

Blend oatmeal to powder and put in large mixing bowl.

Blend shelled walnuts and almonds to powder and put in bowl.

Add chocolate whey protein powder and hershey's dark chocolate
powder to bowl and mix ingredients thoroughly. Strain and/or
re-blend if need be.

Add coconut oil and mix in thoroughly with heavy spatula. Form
a pattie one inch thick with grooves 1/2 inch apart 1/2 inch
deep on top. Pour honey evenly over surface and mix in well.

Form milky way size and shape blobs of the muck with spatula and
knife or spoon and wipe onto aluminum square. Form to shape, wrap,
and put in freezer.

In 15 minutes they can be cut into smaller pieces (for neater
eating) after a 5 minute thaw, and then refrozen. Serve frozen to
reduce gooeyness.  The reason I chose coconut was that, though
highly saturated, it is very healthy since it removes other
saturated fat deposits from your system, while creating no
deposits of its own, or so rumor has it.  Almond oil might be
another choice, maybe with some peanut only peanut butter or
almond butter (like 1/8 cup). Too much peanut can overshadow the
chocolate and impair consistency.

Makes ten bars.

Endurance athletes are known for taking high doses of Vitamin C to help keep their immune system strong. Vitamin C has been shown to fight free radicals, substances linked to membrane and DNA damage, aging and immune system depression.

Researchers from Spain (published in the American J. of Clinical Nutrition) found that Vitamin C in dosages of 1000mg interfered with the capacity to increase endurance through training. The reason given was that it prevented increases in cell mitochondria and oxygen related enzymes that produce ATP (cells’ major energy source). Endurance training triggers cell processes that help them cope with damaging free radicals. Vitamin C supplements interfered with cellular adaptations that occur with endurance training.

Bottom line. High doses of C and endurance training do not mix because it interferes with training gains.

Who would have thought this?