Resiliency by Adam Rinde, ND

The quality most indicative of getting through a health crisis or concern is resiliency. It is true that the mind is involved in healing process. Is the mind the only thing that matters in healing? NO. Are our thoughts entirely responsible for our illness? NO! Are thoughts or mind process involved with of our ability to overcome the obstacles we face? I believe so. My patients show me this every day. It is truly remarkable to hear healing stories of patients who absolutely, unequivocally, were not going to let their illness win. Through every set back these folks just dust themselves off and keep moving forward.

Giving up on Dairy?

Giving up on Dairy?

By Adam Rinde, ND

Many people over time develop intolerance to lactose and begin what's called a dairy elimination. This would be fairly easy except, dairy and milk proteins are ubiquitous in much of the diet. There are few alternatives that will keep us from feeling deprived. My favorite is an Ice Cream substitute called Coconut Bliss; and bliss-full it is. You will likely not miss ice-cream if you try Coconut Bliss. Not only is it dairy free but it also gluten free, soy free, vegan, and its maid from organic coconut milk. I've seen it sold at Whole Foods and other health food stores. Other alternatives are almond milk, hazelnut milk, and hemp milk. Personally I think that there many ways to overcome intolerance to dairy and it's not a life sentence! If you try Coconut Bliss write me and tell me what your favorite flavor is.

Mind over Mattress by Adam Rinde, ND

Mind over Mattress

When is your personal time? My magic hour is 5:00 am. It's all mine for the taking. The battle of the mind vs. the mattress is my first challenge of the day. If the mind wins then I get to exercise, meditate, practice yoga or do whatever I want. If the mattress wins then the consequence is clear. I love to sleep especially on those cozy Northwest mornings, but there is a major cost associated with the extra hour of sleep. What do you battle with for personal time? My guess there is probably 1 hour a day that could be all yours. How do you want to spend it?

Slow Cooked Food by Adam Rinde, ND

Who ever invented Crock Pots is a genius. I have been hesitant to use a crock pot because I was afraid I was becoming too much like my parents. Well, I decided to get over that especially since I believe strongly in eating foods and meals that are less inflammatory. What I have found is the crock pot is a very healthful way to prepare foods and reducing the inflammatory load derived from food.

Some of the proponents of the Raw Food Movement talk about Advanced Glycation End Products (AGES) which form when foods are cooked at high temperatures. These AGES are said to wreak havoc on organs because they bind places where they shouldn't and cause oxidative stress and damage. I enjoy a cooked meal too much to join the Raw Food Movement, so I am incorporating slow-low-temp cooked meals into my diet.

Today I made a Gumbo that cooked all day for 9 hours! The temperature never went above 180 degrees. By the way the Nutrition Data Website had an excellent list of foods based on their inflammatory load. It will rank the anti-inflammatory effect of food. This worth looking at.

Sports Performance Supplements

Sports Performance Supplements:

This article appeared in Outdoors Sports Northwest Magazine

Have you ever been engaged in a tug of war between your mind and your body? The mind pushes but the body pushes back more, and suddenly you need to stop. This phenomenon, called "bonking," occurs when you have depleted your stores of the ready-to-use fuel glycogen. This normally occurs after two hours of continuous endurance exercise without any carbohydrate replenishment.

Endurance, and other concerns in exercise performance such as, strength, power, lean body mass, speed and aerobic capacity have lead to the development of ergogenic aids. Defined as, any external influence which can positively affect physical or mental performance, ergogenic aids are on the forefront of sports performance research.

Below is a list of the better-researched ergogenic supplements for sports performance.

Conjugated Linoleic Acid (CLA) is a form of linoeleic acid; an essential fatty acid found in certain foods. CLA is currently being studied for its purported ability to utilize fat stores for fuel and thereby improve lean body composition. In some studies, it has led to fat loss, which may be helpful in improving exercise performance. Diabetics should take special precautions when using this supplement due to its potential effects on blood sugar.

Creatine is a naturally occurring substance that plays a role in energy production in the body when it is converted to phosphocreatine. When used as a supplement, it is thought to increase the ability to recover after short bursts of intense exercise, such as that seen in cycling, weightlifting, and sprinting.

There has been marginal proof of creatine's effectiveness in helping to decrease recovery time in athletes and to improve their strength. Special precautions when using creatine are advised for those with kidney disorders due to the processing of creatine by the kidney.

No disappointment or probable surprise to Northwesterners, Caffeine has actually been fairly well-documented to increase endurance and aerobic capacity during exercise. Caffeine likely mobilizes fat for fuel during exercise, thereby delaying the depletion of glycogen. It may also affect our psychological perception of pain. Before you get loaded up however, most research states that the amount necessary for beneficial impact is only about the size of two cups of coffee (grande). Because of caffeine's dehydrating qualities, it is always a good idea to drink one cup of water for every cup of coffee you drink during the day.

Whey protein powder is used as a means to enhance performance and decrease recovery time in active people. Whey is a type of protein found in dairy. It is not entirely understood how it works to aid in recovery. Protein is, however, the building block of muscles, and athletes tend to have slightly higher demand for protein than the average person. Upon the completion of exercise and even before exercise, whey protein has been found to be marginally effective in improving recovery.

Hydroxymethylbutyrate (otherwise known as HMB) is a metabolic breakdown byproduct of the amino acide leucine. It is found in small amounts in catfish and citrus fruits. As a supplement, it apparently signals the body to slow down muscle tissue breakdown, thereby slowing muscle recovery time. At this time, HMB appears to be relatively safe.

 

Other nutrients and herbs deserve mention, yet research has been less conclusive for sports performance. These include Glutamine, L-carnitine, Branch Chained Amino Acids, Ginseng, Phosphatidylserine, Rhodiola, CoQ-10, Vitamin C, Vitamin E. and D-ribose.

There are few substitutes in sports performance for effective physical and mental conditioning, proper nutrition, and adequate hydration. Nevertheless, some ergogenic aids may make some difference in performance.

Before considering supplementation, please discuss your considerations with a well-regarded health professional.

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Adam Rinde, ND, is a Naturopathic Physician practicing at Sound Integrative Health in Kirkland, WA. He is a graduate of Bastyr University, where he also completed a residency at the Bastyr Center of Natural Health in Seattle. Dr. Rinde focuses on General Practice. , Physical Medicine, and Preventive Medicine He can be reached at DrRinde@soundintegrative.com or at (425) 736-1252.

In The Stretch

In the Stretch by Adam Rinde, ND

Many exercisers think they get by without stretching. This belief is understandable as ongoing debates and research persist refuting the benefits of stretching to prevent injury, improve performance, or enhance muscle recovery. Regardless, there is still an important role that stretching and "warm-up" plays in your exercise conditioning.

The goal of stretching is to return hypertonic (tight) muscles to a normal tone and resting length, thus improving joint range of motion (termed flexibility). In theory, a joint moving within its normal range of motion will function better and less likely be injured. Pioneered by the work of Vladimir Janda, MD we know that certain muscle groups trend on being hypertonic, including, but not limited to: Latissimus dorsi muscles, Hamstrings, Iliotibial Band/Tensor Fasciae Latae mm, Erector Spinae muscles , Calf Muscles, and Hip Flexors. In most people these muscles are likely to benefit from some type of warm-up or stretching.

There are many different forms of stretching starting with basic to more advanced including:

• Static Stretching: The exerciser places a muscle at the end of its range of motion and holds the position for 20-30 seconds. This is a generally safe, easy to perform, and moderately effective way to stretch hypertonic muscles.
  
• Proprioceptive Neuromuscular Facilitation (PNF): Involves alternating brief contractions and brief stretches of a particular muscle group. This form of stretching has actually been shown to improve range of motion compared to static stretching.
  
• Dynamic Stretching: a type of stretching and warm-up that involves movement mimicking patterns performed in sport. This is a combination of a warm-up and flexibility training that is quite effective and used by many athletes.
  
• Self Myofascial Release: This technique releases trigger points on the surface layer of your muscles (myo-fascia). Trigger points indicate areas (fascia) which are surrounding the muscle tightly and reducing movement. Using a tennis ball or a foam roller, the exerciser places the roller/ball on certain pressure points for 20-30 seconds.
  

General tips for stretching and warming up:

• Warm up using a slow jog, brisk walk, elliptical trainer, or stationary bike for 5-10 minutes before stretching vigorously. A warm muscle is more responsive to stretching techniques.
  
• If performing a static stretch do not overstretch or stretch when pain is present. Report pain with stretching to your health professional
  
• Avoid advanced stretching techniques like ballistic stretching. While appropriate for certain elite athletes, they may not be appropriate for the general population.
  
• Master static stretching before moving onto more advanced stretching techniques. Static stretching allows you to gain an awareness of your tight muscle patterns and is relatively easy and safe to perform. Consider learning more advanced techniques like self-myofascial-release, dynamic stretching, or PNF to gain greater results.
  
• Have a Functional Movement Screen or Deep Squat Test performed so you can understand your unique flexibility training needs. Many trainers, physical therapist, or sports medicine minded physicians can perform this test.
  

Stretching and warm-up is very important. They adequately "wake-up" your body and prepare it to perform and withstand the demands of exercise. My recommendation for stretching and warm-up integrates static stretching, dynamic stretching, PNF, and self myofascial release. Through this I find the body is aptly prepared to exercise. So, come on people lets stretch!

Adam Rinde, ND, ACSM-HFS. Is a Licensed Naturopathic Physician and Certified Health and Fitness Specialist. He practices in the Puget Sound area specializing in Family Medicine, Physical Medicine, Chronic Inflammatory Diseases, and Exercise. You can visit him at www.soundintegrative.com or email him at drrinde@soundintegrative.com.