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Sugar: The Bitter Truth

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Most people erroneously think proper nutrition is mainly about vitamins and minerals, but there is a whole other world within the plant kingdom: phytonutrients. Photo: MJM

By and large, the most environmentally friendly dietary decision one can make is to eat less animal protein (see deforestation, water pollution, andgreenhouse-gas emissions, etc). But for many, the notion of eschewing — or significantly cutting back on — meat, eggs, and dairy brings up nutritional concerns. As I see it, not only are those concerns usually unfounded, they should pale in comparison to the question of getting enough plant-based foods.

Let’s begin with protein. Here’s something most people don’t know: Barring oils and some fruits, there is protein in almost every food. Yes, that includes broccoli, spinach, and potatoes. Most people are surprised to learn that a cup of cooked oatmeal offers as much protein as an egg, and an almond butter sandwich on whole grain bread provides 15 grams of protein (around a quarter of a day’s recommendation for a 160-pound male).  To determine your protein requirement, divide your weight in pounds by 2.2, and then multiply that number by 0.8. You can, of course, surpass that figure.

You’ll hear lots of talk about “complete” versus “incomplete” proteins, but I consider that concept irrelevant and outdated. It goes something like this: Complete proteins contain all essential amino acids (“essential” meaning our bodies don’t produce them, so we need to get them from food); incomplete ones have very low amounts of — or lack — an essential amino acid. Meat, poultry, and fish are complete proteins. While there are some plant-based complete proteins like amaranth, buckwheat, quinoa, and soy, the vast majority is “incomplete.”

Incomplete proteins are only a concern if someone eats exclusively from one food group (i.e. nothing but potatoes, or nothing but bread) for extended periods of time. Luckily, eating from more than one food group is not only possible, it’s what most of us crave. You would be hard pressed to find someone who won’t naturally, throughout the course of the day, consume food from more than one food group. Even if you subsist on nothing but peanut butter sandwiches for a week you are getting all the essential amino acids (legumes and grains are two different food groups, and it just so happens that the essential amino acids that are low in bread are high in legumes, and vice versa).

Frances Moore Lappé, who popularized the idea of “protein combining” in the first edition of her book Diet For A Small Planet (1971), retracted that theory in the book’s 1981 edition:

In 1971 I stressed protein complementarity because I assumed that the only way to get enough protein … was to create a protein as usable by the body as animal protein. In combating the myth that meat is the only way to get high-quality protein, I reinforced another myth. I gave the impression that in order to get enough protein without meat, considerable care was needed in choosing foods. Actually, it is much easier than I thought.

With three important exceptions, there is little danger of protein deficiency in a plant food diet. The exceptions are diets very heavily dependent on [1] fruit or on [2] some tubers, such as sweet potatoes or cassava, or on [3] junk food (refined flours, sugars, and fat). Fortunately, relatively few people in the world try to survive on diets in which these foods are virtually the sole source of calories. In all other diets, if people are getting enough calories, they are virtually certain of getting enough protein. [Emphasis mine.]

Even the National Institutes of Health (a conservative group when it comes to nutrition issues) supports Lappé’s point. On their website, they say that “protein foods are no longer described as being ‘complete proteins’ or ‘incomplete proteins.’” So, please, let’s put this issue to rest.

The other group of plant protein critics are those who believe its quality to be low. They usually reference the “Protein Digestibility Corrected Amino Acid Score,” which is a tool for measuring protein digestibility in humans. A quick glance at the list and you may conclude that plant-based protein sources are indeed inferior to milk, eggs, and beef. After all, the only plant-based food with a “perfect” score of 1.0 is soy protein, while chickpeas get a 0.78 and vegetables get a 0.73. However, as with the “complete vs. incomplete protein” argument, as long as you eat different types of plant-based foods throughout the course of the day, they will complement each other and form a “perfect” protein score.

As a nutrition professional, I get very frustrated by the protein-centric framework that inevitably comes up when plant-based eating is discussed, particularly because the average American consumes sufficient protein, but nowhere near the daily recommended amounts of fiber and several important minerals, like magnesium. Low intakes of both are associated with higher risks of chronic disease. And, here’s an indisputable fact: No matter how humane, local, pastured, or organic your steak or chicken is, it does not offer fiber or significant levels of magnesium. Vegetarian sources of protein, meanwhile (nuts, seeds, beans, whole grains, pseudograins, and vegetables) are good — and in some cases, excellent — sources of both.

Never heard of “pseudograins” before? Though cooked and consumed like grains, amaranth, buckwheat, millet, quinoa, and wild rice are seeds.

Most people erroneously think proper nutrition is mainly about vitamins and minerals, but there is a whole other world within the plant kingdom: phytonutrients. These chemical compounds, which we are learning more about with each passing year, are not present in animal products. But, they occur naturally in plant-based foods. These compounds give fruits, vegetables, beans, and grains their particular colors and aromas. Added bonus: They also confer their own sets of health benefits.

Quercetin –  a phytonutrient found in apple peels, onions, and tea — is believed to improve blood cholesterol levels and help lower the risk of some cancers. Research on isothiocyanates, abundant in dark leafy greens, has also demonstrated their capacity to help protect against chronic disease. Other popular phytonutrients include lignans (in flax and sesame seeds) and phenolic acids (peanuts, walnuts). Mind you, there are over 170 phytochemicals in a single orange.

Phytonutrients are sensitive to processing, which is why they are most abundant in whole, plant-based foods (think a diced apple in a salad rather than a glass of commercial apple juice). Most importantly, phytonutrients are relatively new to the field of nutrition, so there are many still yet to be discovered and studied.

As you can see, plant-based foods are more than just meat and protein substitutes. We must stop treating meat as the nutritional golden standard, especially since so-called “alternatives” offer an array of health-promoting compounds. The United States is in the grips of a nutritional deficit disorder that would be drastically minimized if we all started eating less meat and more plants.

One final note: Vitamin B12 is not present in plant-based foods. Fortunately, it can easily be fortified in foods and supplemented. The unique biochemical makeup of plant-based foods, however, cannot be replicated in a pill. Not only are there thousands of phytonutrients, but research has shown they need to operate within their original food matrix to be efficient (aka, isolate them and they get separation anxiety and can’t function right).

So by all means, cut back on animal protein and eat more whole, plant-based foods — it’s good for both bodies of water and human bodies!

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You already know it’s not good for you, but these three facts could help you quit soda—cold turkey.

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You asked what nutrition information Athletes’ Performance gave to the players? Like everything else head coach Jurgen Klinsmann has done so far with the team, it’s an open book. So here you go:

For U.S. head coach Jurgen Klinsmann, one of the key components to the holistic approach to player development is providing nutrition education. Years and years of scientific study have proven that proper nutrition leads to better performance. During the training camp in Phoenix, the U.S MNT received instruction and advice from Danielle LaFata, the Director of Performance Nutrition at Athletes’ Performance. She even took them shopping!

But since these are elite athletes being assisted by the best coaches, nutrition experts and training staffs, these rules must be impossible for a normal person to follow, right? Actually, you can.

While the science is complex, the guidelines are fairly simple. Athletes’ Performance has done a nice job laying out the message that make it easy for anyone to follow, from the most experienced athletes to those looking for a healthier lifestyle.

You asked what information Athletes’ Performance gave to the players? Like everything else Klinsmann has done so far with the team, it’s an open book. So here you go:

The 10 Nutrition Rules To Live By

1. COME BACK TO EARTH: Choose the least processed forms of food such as fruits, veggies, whole grains and high fiber carbohydrates.

2. EAT A RAINBOW OFTEN: Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.

3. THE LESS LEGS THE BETTER: Include a LEAN protein source with each meal.

4. EAT HEALTHY FATS: Include healthy fats in your diet like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil.

5. EAT BREAKFAST EVERY DAY: When you eat within 30 minutes of waking up, you jump start your metabolism. This gives you more energy to get your day going.

6. THREE FOR THREE: Eat smaller portions more often, spread evenly across the day. No excuses – you should be eating 4-6 meals/day! Aim for all three macronutrients (carbs, protein, and fat) every three hours for optimal fueling.

7. STAY HYDRATED: Dehydration = Decreased Performance. Drink at least three liters of non-caloric beverages (water/green tea) every day.

8. DON’T WASTE YOUR WORKOUT: Have a post-workout recovery meal or shake that combines both carbs and protein immediately after your training.

9. SUPPLEMENT WISELY: Fuel first and supplement second. If you are not getting what you need through food, add a multivitamin supplement into your daily routine. Create a smart supplementation program that improves your performance without compromising your health or draining your wallet. Before you take any type of supplement, make sure to check in with your doctor or registered dietitian.

10. SLEEP: Aim for eight hours of sleep. If you can’t get eight hours daily, consider power naps when you can. The body recovers and repairs best when it is sleeping.

And to finish off …

The 80/20 Rule: Each meal and snack is an opportunity to fuel your body optimally. Choose the foods that are best for you 80% of the time and incorporate some of those foods that may not be the best, but are your favorites, 20% of the time!

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New London — The Eagle has landed.

The U.S. Coast Guard Academy’s training barque pulled into Fort Trumbull this morning with a gleaming gold Eagle figurehead, a fresh coat of paint and new rigging. The barque spent the past four months at the Coast Guard Yard in Baltimore undergoing repair and maintenance work, a $5 million project.

Capt. Eric C. Jones, the commanding officer, said on the pier that the Eagle looks great.

“The crew and the yard workers did a fantastic job,” he said. “We’re thankful for the mild winter. If it had been worse, we would have been there longer.”

A light snow fell as the crew tied up Eagle’s lines. Jones said the storm wasn’t a problem. It’s much harder to handle the ship in heavy winds, he added.

“A little snow is not a big deal,” Jones said.

Several families braved the wintry weather to greet their loved ones at the pier.

“I can’t wait to see daddy,” Seth, 5, told his mother Jana Barnes. Chief Shawn Barnes is the chief machinery technician and assistant engineering officer, as well as the command chief on the Eagle.

Barnes said that seeing his family waiting for him puts his job in perspective. He said he is helping to keep the water safe for his family, and for other families.

The Eagle leaves again in just eight weeks for the summer training cruise.

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More Sleep, Less Weight For Kids

Recent studies have shown that the number of overweight children between the ages of 6 and 11 in the United States has doubled in the past 20 years. At the same time, research has shown that an increasing number of children and adolescents are suffering from sleep deprivation. Are the two events related? A study published in the International Journal of Obesity suggests so.

To confirm the link between a lack of sleep and childhood obesity, researchers in Quebec collected information on 422 grade-school students between the ages of 5 and 10. The scientists measured each of the children’s height, weight and waist size. Information on the children’s sleep patterns and lifestyle was obtained through phone interviews with their parents.

Based on body mass index measurements, 20 percent of the boys and 24 percent of the girls were considered overweight. Children who slept less than 10 hours a night were 3.5 times more likely to become overweight or obese than children who slept 12 or more hours. No other factor analyzed in the study had as much of an impact on obesity levels as the amount of time spent sleeping.

There are plenty of reasons for getting good night’s sleep. Quality sleep improves a person’s mood, increases their performance at work or school, and reduces their risk of getting injured or being in an accident. Now it appears that a good night’s sleep can help people of all ages control their weight, too. Any questions feel free to give me a call.

Until next time…

Dr. A

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Concussions are getting the attention of the athletic world,

By Robert George, DC, CCSP, CSCS

On Oct. 23, 2011, San Diego Chargers offensive guard Kris Dielman suffered a concussion during a football game against the New York Jets with 12:31 left to play.
He landed hard on the ground after a wicked collision with a Jets linebacker, then got up, wobbled and went back to playing the rest of the game, taking several more hits to the head. Neither the Chargers training staff nor the NFL referees recognized how serious his head injury was as he “waved off” his sideline training staff to return to the huddle. On the flight home to San Diego after the game, Dielman suffered a “grand mal” seizure and will most likely not play for the rest of the season.

Magnitude of the Problem

Concussions are getting much-needed attention in the press, especially given the short- and long-term cognitive loss, early-onset dementia, physical disability and even death resulting from traumatic brain injury (TBI). Chronic traumatic encephalopathy is a chronic, degenerative neurologic disease linked to repetitive head trauma and is known as an invisible killer that can make a 35-year-old brain look more like 80 years old.

There are 250,000 concussions annually in football alone. The prevalence in high-school and college athletics is a major concern, especially considering how big, fast and strong high-school and college athletes have become, and how their play emulates the professionals. This “evolution” is exacting a terrible toll regarding TBI in not only football, but also soccer, hockey, wrestling, water polo and cheerleading.

brain mri Three Purdue University professors tracked 21 football players from Lafayette Jefferson High School in Indiana. For two years they kept a record of every hit in practice and during games. They found that half of the players had neurophysiologic changes from contact. They also discovered that the repetitive hits the players were receiving had a cumulative effect on the brain and resulted in brain wave changes that mimicked concussion, even when the contact did not result in a concussion!

Concussion Basics

What is a concussion? It can be defined as “a complex pathophysiological process affecting the brain, induced by traumatic biomechanical forces” or “an immediate and transient loss of neuronal function secondary to trauma.” Signs and symptoms include but are not limited to thinking deficits, lack of sustained attention; amnesia; confused mental status; dazed look / vacant stare; slurred or incoherent speech; vomiting; nausea; emotional liability; slow motor or verbal response; memory deficits; poor coordination; dizziness; headache; restlessness; nervous weakness; exhaustion; and irritability.

For many chiropractic doctors, it is more likely to see an athlete in your office after injury occurs. Recognizing post-concussion signs and symptoms that can occur days or weeks after initial injury is crucial. These signs and symptoms include but are not limited to persistent low-grade headache; lightheadedness; poor attention and concentration; memory dysfunction; unusual fatigue; irritability and low frustration tolerance; intolerance of bright lights and difficulty focusing vision; intolerance of loud noises; tinnitus; anxiety and or depressed mood; and sleep disturbances.

The brain heals slowly; the first thing to recognize is that there is no “minor” head trauma. The million-dollar question is, “Have you ever hurt your head before? Second-impact syndrome is defined as even a minor head injury to an athlete recovering from a previous concussion, mild to severe, and can lead to brain swelling or even death. Jake Snakenberg, a Denver-based freshman high-school football player, died in 2004 because of second-impact syndrome from a hit he took just one week before the second hit that killed him.
Severity Guidelines

One of the most common ways to categorize concussion is the ACSM/Cantu Guidelines developed by neurologist Robert Cantu.
These guidelines have three grades as follows:

Grade 1 or mild concussion includes no loss of consciousness combined with post-traumatic amnesia (PTA) lasting less than 30 minutes. Identifying PTA includes digit recall, simple arithmetic, reverse numbering, and word pairs asked immediately and at 1, 3 and 5 minutes. Orientation to time including who the president is, who their principal is and today’s date are useful questions for evaluation.

Grade 2 or moderate concussion includes loss of consciousness for less than 1 minute or PTA that lasts for more than 30 minutes and less than 24 hours. Post-concussion signs and symptoms that last for more than 24 hours, but less than six days, are also considered to be Grade 2.

Grade 3 or severe concussion occurs with loss of consciousness exceeding 1 minute, PTA for more than 24 hours or post-concussion signs and symptoms (PCSS) for more than seven days. Depending on the number of concussions and grade severity, referral for neurologic evaluation and brain imaging will be required. If you are a doctor on the field of play, remember, “When in doubt, keep them out!” Nothing is worth chancing the devastating consequences of head injury.

Other Considerations

Treatment of concussion includes cognitive and physical rest until symptoms resolve, followed by a graded program of exertion prior to medical clearance and return to play. Special consideration to treating each person with concussion as an individual is necessary. The recovery and outcome of concussion depends on a variety of factors that may require a sophisticated treatment and management strategy that includes a step-by-step progression.

Guidelines are used as a standardized reference, but observation, clinical skill and common sense are always better than a standardized guideline. Evaluations and recommendations need to be individualized for the individual, keeping in mind that the effect of concussion on children can be much more damaging than adults since neurophysiologic maturity is not reached until the mid-20s.

An athlete who doesn’t exhibit many of the same symptoms of PCSS like dizziness, vomiting or memory loss can still have the same changes in brain activity as one with a diagnosed concussion. Even one of the standard neurologic tests used to measure concussive blows, the ImPACT (Immediate Post-Concussion Assessment and Cognitive Testing), doesn’t always measure an athlete’s readiness to return to play because the test can be cheated on.

Protective Legislation

Legislation has been introduced in many states to protect student athletes from the damaging and often-devastating effects of head injury. Special concern is being placed on return-to-play guidelines that are designed to avoid second-impact syndrome and its potentially deadly consequences.

In 2009, Washington introduced the Zachary Lystedt Law, requiring any athlete under 18 years of age suspected of having a concussion injury to receive written medical authorization from a licensed physician before returning to play. Other states are following suit; for example, beginning in January 2012, California requires written authorization for return to play for children under 18 years old. Doctors of chiropractic are included in this law as qualified health care providers.

Talk to Your Chiropractor

The use of doctors of chiropractic in high-school, college, amateur, and professional athletics is growing rapidly. Whether your doctor of chiropractic is a team chiropractor for the Olympics, a professional football team or your child’s soccer or Pop Warner team, or has patients who play contact sports, knowledge of sports injuries and especially evaluation of concussion is a vital part of their role as a health care provider. Talk to your DC about the dangers of concussions and make sure you know what to do if you or someone you love suffers a head injury.

Dr. Robert “Skip” George co-owns Optimum Fitness and Health in La Jolla, Calif., integrating chiropractic, rehabilitation and sports-performance training into his practice.

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Extraordinary Exercises

Here’s a common snag with people who exercise consistently, especially during the first few months of a new year: You don’t look forward to doing the same exercises you did last year. Although squats, push-ups, lunges and pull-ups are the foundation for most, if not all exercises, they can get monotonous over time and your body could do the thing we don’t want it to do: plateau. If your body plateaus, it means it essentially gets used to the exercises and figures out a way to burn less calories efficiently. That means a less productive workout for you, which is never a good thing. Here are some challenging variations on common exercises that will take your workout from ordinary to extraordinary:

“Uchimata” Push-Up Variation: From a one-leg push-up position and squeezing the glute (buttock) of your support leg, slowly lower your body as one unit until your chest grazes the floor and pause for a count. From there, use your glute to slowly raise your lifted leg as high as you can without overly hyperextending your lower back. Then push back up to the starting position, switch sides and repeat for time. The one-leg lift really increases the demands on your core, lower back, glutes, and hamstrings; and since it shifts your weight forward onto your hands, it really challenges your shoulders, too.

Vertical Squat Jump: Stand in the start position for a body-weight squat, then squat down and jump up as high as possible.

Lunge Hops: Start in the bottom of a split-squat position (one leg in front, one in back). Your front thigh should be parallel to the floor, your torso upright and your abs braced. Jump up explosively and switch leg positions in the air. Your back leg becomes the front leg, and vice-versa. Absorb the landing with your muscles. Keep your abs braced and torso upright. Alternate sides without resting between sides. Repeat for 10 reps total.

Inverted Rows: Set a bar at hip height in the Smith machine or squat rack. Lie underneath the bar and grab it a few inches wider than shoulder-width apart. Row (pull) yourself up the top position with your upper back and lats. Keep the abs braced and body in a straight line from toes (knees) to shoulders. Slowly return to the start position. Repeat for 10 reps. (For beginner inverted rows – keep feet on the ground.)

Hope these twists on some original exercises get you excited and ready for a new, better you in 2011. After all, having an arsenal of exercises that you can do safely and effectively is the only true way to lose weight, gain strength and stay healthy in the long term. Now go out there and get started! Remember to talk to your doctor before beginning any new exercise routine, particularly if you have a health condition that could impact performance or safety.

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How to Avoid the Dreaded Rut

Rut [ruht]: noun, a fixed or established mode of procedure or course of life, usually dull or unpromising. Does this sound like your life? Are stuck in a rut, desperate to find a way to break free of your boring routine? Well, it’s time to start adding some much-needed spice to your life.

Many of the things you want to do, but are hesitant to do, lie just outside your comfort zone. We grow when we feel uncomfortable and challenged. Status quo may be safe, but it is also boring! The ability to take risks and open up your mind to new possibilities can be the most empowering combination for change you will ever learn. No risk, no nothing! Here are a simple, powerful ways to kiss that rut goodbye. Talk to your doctor for more information.

Feed Fitness: The mind-body connection is undeniable. How you feel is directly related to how well you take care of your body. If you are not currently exercising, check out a local fitness club. The very act of joining and spending just 30 minutes or so four times a week, investing in yourself, will suppress that rut. If you are exercising on a regular basis, change up your routine by doing exercises you have never done before. Take a kick-boxing class, yoga, Pilates, weight-lifting, or begin training with a workout partner.

Try a Change of Taste: The simple act of changing your food selections can bust your rut. Do you always order the same thing off a menu? Well, stop doing that! Go for something completely different and make a 180-degree turn in your choices. Try eating ethnic foods for a change of taste. Visit an ethnic restaurant and experience the flavor of other cultures. Visit the worlds of Greece, Thailand, India, Middle East, Europe, China and Mexico, to name a few. Wake up those taste buds and spice up your palate.

Volunteer: How often do you sit in front of the television every week? The average American watches three hours of television per day! What a waste. Invest that time in helping others. Search for a national or local organization and discover how you can become involved, even if it’s only for one hour a week. Transform yourself and improve the world in the process. Can there be any greater gift than that?

Control the Clock: Change your normal routine of going to bed and waking up. Choose to stay up longer or wake up earlier to invest time in yourself. Take some much needed me time, free from interruptions of family, friends, roommates, television and the overall white noise of daily living. Take this opportunity to read a good book, listen to music, write in a journal, focus on your goals and map out your activities for the day.

Make Your Own Map: Do you ever find yourself sitting in your car at your final destination and wondering how in the world you got there? Normal routines get ingrained in your brain, to the point that every stop and turn is mindless. This is the epitome of ritual rut! You go from home to work and then work to home, making ceremonial stops along the way. How about changing up that boredom and choosing an alternate route? Make a left instead of a right, take a different highway, choose a more scenic route, go straight instead of turning, be creative and become your own GPS.

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