Are We Born to Run?

An enlightening question, are human's born to run?  Check out this very interesting TED talk on the topic by well known author of the book "Born to Run", Chris McDougall:

I want to hear your comments? What did you think?  Leave them below...

Can Omega-3 Supplements Make You Stronger?

Many of us know the benefits of omega-3 fish oils, to include lowering triglycerides, reduces the risk of death, heart attack, abnormal heart rhythms, and strokes in people with known cardiovascular disease, slows the buildup of atherosclerotic plaques ("hardening of the arteries"), and lowers blood pressure slightly (Mayo Clinic, 2011).  However, recent research shows that taking an Omega-3 fish oil can also increase muscle mass in both healthy and unhealthy people (Smith et al, 2011). 

Tips for Choosing a Omega-3 Supplement

Not all Omega-3 supplements are equal.  First you must understand the difference between EPA/DHA.  EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the two principal fatty acids found in fish and krill. They are the family of nutrients that are defined by the term, "omega-3 fatty acids". DHA can also be obtained from other marine sources, such as algae (algal oil). EPA and DHA are polyunsaturated fats ("good" fats, as opposed to saturated fats which are thought to increase the risk of heart disease). The body can only manufacture limited amounts of EPA and DHA from the essential fatty acid, alpha-linolenic acid (ALA) -- found in flaxseed oil, canola oil, soy oil and walnut oil. 

When buying supplements containing EPA and/or DHA, keep in mind that products vary significantly in terms of the amounts and ratios of EPA and DHA. Be aware that only about a third of the oil from fish is EPA and DHA, although this may be higher (up to about 85% as EPA and DHA) in a "concentrated" product". Second, the ratio of EPA to DHA will vary. Products made from menhaden and other small oily fish, for example, tend to have a ratio of EPA to DHA of 1.5:1 so that a capsule claiming 1 gram (1,000 mg) of fish oil, of which 30% is EPA and DHA, provides 180 mg of EPA and 120 mg of DHA. Salmon oil naturally contains more DHA than EPA (often several times more) and products made only from algal oil will contain only DHA.  This is why I now only use Salmon oil such as Carlson Salmon Oil.

No matter what you take, you can't really go wrong by taking some sort of Omega-3 fish oil.  Make sure to read the labels on what you buy, and look at the labels.  You shouldn't find a huge list of ingredients, here is what the label of the Carlson Salmon Oil looks like.

Salmon Oil Supplement Facts
Serving Size 2 Soft Gels (gelatin capsules)
	Amount Per Serving	% Daily Value*
Calories	18
Calories from Fat	18
Total Fat	2g	3%
Cholesterol	20mg	6%
Vitamin E Natural (d-Alpha Tocopherol)	20IU	67%
Omega-3 Fatty Acids (from salmon oil)	750mg	†
EPA (Eicosapentaenoic Acid)	360mg	†
DHA (Docosahexaenoic Acid)	250mg	†
* The Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. † Daily Value not established.

As you can see, the ingredients list is very small.  I'm not advocating that you should only take this supplement, but as there are many great omega-3 supplements out there.  If you have additional questions/comments, please leave them below and I will answer them for you!  Have a great week of training!

References

Mayo Clinic Online.  (2011).  Omega-3 fatty acids, fish oil, alpha-linolenic acid.  Referenced from http://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil

Smith, G.I., Atherton, P., Reeds, D.N., Mohammed, B.S., Rankin, D., Rennie, M.J., & Mittendorfer, B.  (2011).  Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women.  Clinical Science of London, 121(6), 267-278.  Referenced from http://www.ncbi.nlm.nih.gov/pubmed/21501117

State of the Sport 2011

It is exciting to see that the sport of running has continued to increase.  The number of people running marathons has grown from 353,000 in 2000 to now over 507,000 in 2010.

Some of the most interesting facts I picked out and pasted below for your quick reference.  If you would like to see the report for yourself, click here.

1.)  Motivation to Run:

• Primary motivation to start running: For Exercise (25.0%), Weight Concerns (14.5%), Needed a New Challenge (9.3%)
• Motivation to continue to run: Staying in Shape (76.8%), Staying Healthy (74.2%), Relieving Stress (64.4%)

2.)  Most Popular Running Shoe Brands Purchased:

Brand	2009	2011
ASICS	29.9%	25.8%
Brooks	14.4%	16.3%
Nike	14.7%	13.7%
Saucony	11.3%	12.8%
Mizuno	8.9%	8.8%
New Balance	9.7%	8.4%
adidas	5.5%	4.1%
Newton	<1%	2.2%
Vibram Five Fingers	<1%	2.1%

3.)  Top Running Charity Organizations:

Relay for Life (American Cancer Society)

$416.5 million

Race for the Cure (Susan G. Komen for the Cure)

$121.9 million

March for Babies (March of Dimes)

$102.3 million

Team in Training (Leukemia & Lymphoma Society)

$97.0 million

Start! Heart Walk (American Heart Association)

$90.3 million

4.  Largest US Marathon Finishers

1)	ING New York City, NY	44,977 (largest all-time)
2)	Bank of America Chicago, IL	36,088
3)	Boston, MA	22,672
4)	25th Honda LA, CA	22,580
5)	Marines Corps, DC	21,944
6)	Honolulu, HI	20,180
7)	Walt Disney World, FL	16,923
8)	Rock ‘n’ Roll San Diego, CA	10,650
9)	Philadelphia, PA	8,956
10)	Medtronic Twin Cities, MN	8,197

Splenda: Is it really safe?

So you want to lose weight, or reduce your sugar intake, so you shop for "Sugar Free" products in the market place.  What do you most often see on the front label of these products?  You'll most likely see something to the effect of "Sweetened with Splenda".  So is this really safe for you and can you expect to lose weight by reducing your sugar intake and replacing it with artificial sweeteners?  When it comes to Splenda, recent studies suggest that both these questions say no, Splenda may be potentially harmful and can actually increase your chances of gaining weight.  In one study conducted in the Journal of Toxicology & Environmental Health (2008),  Splenda was found to reduce the amount of good bacteria in the intestines by 50%, increase pH levels in the intestines, increase body weight, and affect P-glycoprotein (p-gp) levels which could cause the body to reject certain health-related drugs.  According to James Turner, chairmain of the national consumer group Citizens of Health, "...the artificial sweetener Splenda and its key component sucralose pose a threat to the people who consume the product. Hundreds of consumers have complained to us about side effects from using Splenda and this study, published this past week in the Journal of Toxicology and Environmental Health Part A, confirms that the chemicals in the little yellow package should carry a big red warning label". In another other study in the American Psychological Association (2008), eating sweet noncaloric substances
may degrade the predictive relationship in the caloric content of foods, leading to positive energy balance through increased food intake and/or diminished energy expenditure.  This is just another fancy way to say that artificial sweeteners can trick the body to make you feel as if you've eaten less than you really did, therefore leaving you eat more calories than you thought.

Petitions have been submitted to the FDA to restrict the advertising and possible production of Splenda, since the FDA has never tested its effects on humans thoroughly enough to declare it safe for consumption.  In 2006, this petition was submitted (click here to view).  So I challenge you to do some additional research and then ask yourself, is this truly safe?  So what is a person to do if they can't use Splenda to sweeten their foods?  Well there are some very good SAFE things out there such as pure table sugar (NOT CORN SUGAR aka High-Fructose Corn Syrup), Stevia, agave nectar, and natural honey to name a few.  These are not all of the many ways to naturally sweeten your food, but simply a few examples. As a CFT/CPT, I highly recommend my clients to try reducing their normal sugar intake and completely eliminate any unnatural artificial sweeteners from their diets if they want to improve their health and lose fat.

References

Starr, J. H.  (2008, Sep).  New Splenda, Sucralose Study Reveals Shocking Potential Harmful Effects.  Globe Newswire.  Referenced from http://www.splendaexposed.com/articles/2009/01/new_splenda_suc.html

Abou-Donia, M.B., El-Masry, E.M., Abdel-Rahman, A.A., McLendon, R.E., Schiffman, S.S. (2008).  Splenda Alters Gut Microflora and Increases Intestinal P-Glycoprotein and Cytochrome P-450 in Male Rats.  Journal of Toxicology & Environmental Health, 71(21),  1415-1429. doi: 10.1080/1528739080232863

Swithers, S.E., & Davidson, T.L.  (2008).  A Role for Sweet Taste:  Calorie Predictive Relations in Energy Regulation by Rats.  American Psychological Association, 122(1), 161-173.  doi:  10.1037/0735-7044.122.1.161

Why Are Thin People Not Fat

Every wonder how why those really thin friends of yours can get away with eating whatever they want and not gain wait?  Well check out this study done in the UK that took 10 thin people, and had them double their calories with no allowed exercise to see what happened.  I came across these video's from another website and found them to be very interesting.  Below are all 7 links to each segment of this show.  What are your thoughts?

  

CrossFit Endurance: Can it really make you an ultra-endurance athelete?

There has been a lot of discussion recently in the endurance world about the method of short burst, high-intensity versus long, slow distance styles of training.  Crossfit Endurance, started in 2007, is out there to challenge the previous notion that endurance training requires very long hours of a lot of mileage, for a shorter 20-minute workout programs to get you in better shape with the ability to bounce back from ultra-endurance events.  Check out the article in Competitor magazine, and tell me what you think....  click here (page 44).