A South Austin Gym

Latest Entry: Yogurt

Many athletes start their day off with a cup of yogurt. While this can be good, it’s often not as good as many think. Not all yogurts are created equal. Let’s explore why. For starters, food demand in developed countries is based more on taste than necessity. Whereas people in rural or less developed places in the world may receive only a few options and even then only of the dietary staples – white rice, for example – developed countries have a wide variety of choices due to economic and transportation factors and are therefore able to stock foods based purely on taste demand. When we consider that the average buyer will likely choose the sweeter, more colorful, more advertised and easier items than athletes seeking the best possible foods to fuel themselves for their careers, it’s easy to see why even the selection of yogurt can be a tricky one. Walk down the dairy aisle of most supermarket chains and you’ll find countless varieties of individual servings of yogurt – bright labels advertising the latest probiotic craze or how the fruit is on the bottom. Unfortunately, and although many buyers have the best intention and believe they are making a healthy food choice, the vast majority of these yogurts are about as healthy as a candy bar. Some even contain more sugar (in various forms, yogurt brands are notorious for masking their true sugar content) than a serving of Pepsi. A Few Reasons Why Yogurt is Healthy (1) The bacteria cultures in yogurt have been shown to stimulate infection-fighting white blood cells. This may lead to less illness and quicker recovery from illness. (2) Yogurt contains protein and because of the fermentation process the protein is “predigested” which means it’s easier for the body to absorb. (3) The live active cultures in yogurt create lactase, so even those with protein allergies or lactose intolerance may find they can enjoy yogurt. What to Look For (1) “Plain.” While the word “natural” is all-too-often used deceptively, the word “plain” when it comes to yogurt helps separate it from those filled with flavorings or from the highly preserved “fruit on the bottom” varieties. (2) 11g or less of sugar per serving (3) A short ingredient list that looks identical or awfully similar to these: i. CULTURED PASTEURIZED ORGANIC NONFAT MILK, PECTIN, VITAMIN D ii. CULTURED PASTEURIZED NONFAT MILK, LIVE AND ACTIVE CULTURES Additional Tips Another healthy option is to look for “Greek” yogurt with a similar ingredient list. While regular yogurt may contain 11g of sugar and 8g of protein per 6oz serving, Greek yogurt can pack in more than 18g of protein while also containing less sugar within the same 6oz serving size. The small individual servings are often not the best choice because they usually only come in the sweetened and flavored varieties. Instead, opt for the 32oz containers if possible. Austin Fitness Center: A South Austin, TX Gym: 2-06-2012

Entry 528: Niacin

More than 100 million Americans have high cholesterol (above 200 mg/dL), which can clog arteries and cause heart attacks and strokes. The good news is that there are a variety of time-tested strategies you can use to lower your cholesterol and decrease your risk for heart problems. Statins seem to work, however, there are definite health risks associated with their use. Niacin is a B vitamin that lowers both LDL cholesterol and triglycerides, fats that can be harmful at high levels. It also raises HDL, or "good," cholesterol. It comes in tablets to be taken two or three times a day, or in an extended-release formula, which needs to be taken only once a day. Niacin should be administered only under the care of a physician because doses high enough to affect cholesterol can increase the risk of gout and liver problems. People with type 2 diabetes also need to be careful, as it can raise blood sugar. Austin Fitness Center: A South Austin Gym. 2-03-2012

Entry 527: Milk and Gout

If you have gout, drinking enriched skim milk may help reduce the frequency of painful flare-ups, new research suggests. The new study included 120 patients who had experienced at least two flare-ups in the previous four months. They were divided into three treatment groups that consumed either lactose powder, skim milk powder or skim milk powder enriched with glycomacropeptide (GMP) and G600 milk fat extract (G600). Gout, a common form of arthritis, is caused by uric acid buildup in blood. Often, the big toe is the first place where gout strikes. Previous research has shown a higher risk for gout among people who consume fewer dairy products, and earlier work suggested that GMP and G600 tone down the inflammatory response to gout crystals. The powders were mixed in roughly 8 ounces of water as a vanilla-flavored shake and consumed once a day. The patients recorded their flare-ups and went to a rheumatology clinic once a month. The findings from the 102 patients who completed the three-month study showed that those who drank the enriched skim milk had a much greater reduction in gout flare-ups than patients in the other two groups. The patients who drank the enriched skim milk also had greater improvements in pain and the amount of uric acid in their urine, and a trend towards having fewer tender joints, according to the report published online Jan. 23 in the journal Annals of the Rheumatic Diseases. Drinking enriched skim milk did not lead to weight gain or a rise in levels of potentially harmful blood fats, the study authors noted in a journal news release. Austin Fitness Center: A South Austin, TX Gym: 2-01-2012

Entry 526: Combating Water Retention

What should you do about retaining water? 1. Drink more water 2. Watch your sodium and mineral intake If you eat primarily whole foods, this should not be an issue for you, but if you tend to go out to eat, or eat a lot of packaged foods, you may want to scale back, as restaurant meals and processed foods tend to be higher in sodium. Also, make sure that you are getting a wide range of minerals, mostly through whole food sources. Pay careful attention if you are in a job that is highly physical, or if you are a runner for example, because you want to make sure you are replacing the sodium that you are sweating out through your physical activity. 3. Chill out Make sure to take training breaks, roughly every six weeks. Take time to relax, both mentally and physically. Get massages, if you can fit it into the budget. Incorporate yoga into your routine. Take up an activity purely for the fun of it. Taking care of yourself emotionally and physically is really the most important factor of all. The more you allow yourself the freedom to relax and unwind, the more easily well being and health will flow naturally to you. Austin Fitness Center: A South Austin, TX Gym: 1-30-2012