Reducing Symptoms of Seasonal Allergies

by Kris Pitcher

Eventually spring will hit the Inland Northwest. For those of you in sunnier climates - we are envious! It actually SNOWED frozen flakes from the sky yesterday. Even so, leaves are starting to bud out and flowers are popping up. With springs renewal come...allergies!

Stuffy nose, itchy, watery eyes, a scratchy throat - these are some of the miserable symptoms of seasonal allergies. And all pharmaceuticals aside, there is one thing that people swear by for relief.

Allergies are caused by inflammation. The inflammation is caused by pollen from flowering plants, grasses and trees making its way into our nasal passages and parking there. Washing it away is one way to keep clear of the allergy causing pollen.

How do you do that? The neti pot. A neti pot uses gravity to draw the flow of saline solution through the sinuses. A bulb syringe will do the same thing but gives you control over the pressure. Filled with the right amount of warm saline (salt water) solution...you can give your sinuses a bath.

This is not for the weak or weary. Or for those afraid of drowning. If you can relax enough to try it you might just get hooked. The first time I used one, I had flash-backs to my scuba exam when I had to take off both my mask and regulator 40 feet under...I was a little scared. It's not natural...

Bent over my bathroom sink with my feet firmly planted on the ground I pushed the water up my right nostril only for it to wind its way through my sinuses and come out my mouth. I might have coughed and sputtered, but I certainly did not drown.

If you suffer like some people I know, you just might want to try reducing your symptoms of seasonal allergies with a neti pot. It just might work for you!  

Beat Belly Bloat in Four Steps!

by Kris Pitcher

Feeling full, gassy, bloated? No one likes to feel bloated, but did you know with some simple changes you can beat belly bloat?

It's true! Some of our "habits" add to belly bloat. Things like chewing gum (guilty), drinking out of straws (guilty), and not paying attention to the right things cause us to be bloaty. Yuck!

Here are four things that will beat belly bloat once and for all leaving you sleek, slim, and less bloated.

1. Plain Yogurt - The live, active cultures in plain yogurt are just the thing - good bacteria - our gut needs for good digestive health, keeping bloat at bay.
2. Home Grown - Grow your own herb garden to add calorie free freshness to any dish - oregano, thyme or rosemary grow nicely in the windowsil.
3. Non-Fat Cooking - Keep your wok or pan with fat catching grooves handy for quick, slimming cooking.
4. Lose the Diet Soda - Carbonation plus artificial sweetener equals bloat and water retention - lose it and your bloat by sticking to iced water, herbal or green tea!

A few healthy habits and you'll see a flatter belly in no time. Add your healthful eating, and exercise and look out summer! Besides the benefits to our figure, just feeling better is worth making some changes. Feel more comfortable in no time with these four simple changes. Bye bye bloat!
 

Performance Enhancing Supplements

by Kris Pitcher

Performance-enhancing substances, also called ergogenic aids, are surrounded by controversy. However, not all of them are banned. There are a few that are legal in athletic competition. But just because they’re legal, doesn’t mean they work or are necessarily safe. Remember, supplements are not regulated by the U.S. Food and Drug Administration (FDA) and you should consult with your physician or a registered dietitian if you are considering taking a supplement.

The following is a review of the most common legal ergogenic aids.

Caffeine

The popularity of caffeine is widespread. Caffeine is found naturally in foods like coffee, tea and chocolate. Energy drinks containing high doses of caffeine have grown in popularity over recent years. Up until 2007, caffeine was banned by the World Anti-Doping Agency, but now is allowed in almost any amount.

Research has consistently shown that caffeine improves performance in endurance-type activities like running or cycling by reducing the mental feeling of fatigue and prolonging time to exhaustion. Think about it: How many people wake themselves up in the morning with a cup of hot java? The same concept can be applied to exercise. A dose of 400 to 600 mg is usually enough to produce benefits, but the amount needed varies according to your habitual use. People who use caffeine regularly may find that the effect wears off as they develop a tolerance. For most people, caffeine does not have many serious side effects. But don’t take it for granted; caffeine is still a form of a drug, and toxicity can occur (typically in response to an overdose of caffeine pills) and has serious and potentially fatal health consequences.

Creatine

Creatine is one of the most popular supplements. It is used by athletes who perform short bursts of activity in sports like jumping, sprinting and weightlifting. Creatine is naturally manufactured by the body. It works to replenish an important energy pathway that typically lasts up to 15 to 30 seconds after beginning activity. A good body of research proves that creatine is useful for increasing strength, power output, muscle mass and high-intensity exercise performance.

The short-term side effects of creatine are mild and no significant long-term side effects are currently known.

Carnitine

Carnitine is a substance found naturally in the body that helps move fat into the mitochondria, the fat-burning department of the cell, where it is broken down to produce energy. Since carnitine plays such a central role in burning fat, supplement manufacturers claim that taking more carnitine will help you burn more fat. Others claim that it is important for muscular function and athletic performance. The good news is that at the recommended doses, carnitine does not appear to have any serious side effects. The bad news is that despite years of research, there is no reliable evidence that carnitine supplementation contributes to weight loss or improved athletic performance.

Amino Acids and Whey Peptide Proteins

Protein supplementation is a popular practice by athletes. Athletes have greater protein needs than the average individual due to increased levels of muscle growth and higher energy needs. However, this amount is generally met through the normal diet. There is also evidence that a combination of protein and carbohydrates consumed following a workout may help build muscle and aid recovery. There are other supplementation practices that involve specific amino acids, the units that make up protein.

Whey Peptide Proteins—Whey peptide proteins are a collection of proteins derived from the manufacture of cheese from cow’s milk and are a concentrated source of quality protein. They are often used to accelerate muscle development, aid in recovery and potentially manage degenerative, immune and metabolic diseases.

Branched Chain Amino Acids (BCAAs)—BCAAs may improve endurance activities by reducing fatigue, but so far, research is this area demonstrates mixed results.

Glutamine—Glutamine is used to combat muscle breakdown and improve recovery from exercise. Athletes suffering from overtraining syndrome may show lower levels of circulating glutamine, hence the argument for supplementation. However, the results of research on this amino acid are mixed.

Arginine—Arginine is useful for individuals who have growth hormone deficiencies and urea synthesis problems, but research does not support any additional benefits from supplementation.

From: acefitness.org

Exercise Prevents Suicide

by Kris Pitcher

As I stepped on the treadmill the lady next to me said, "At least the rain held off yesterday." Looking out the floor to ceiling windows to the wet, gloomy, grey day I said, "Yeah, I hope you enjoyed 'Spring'!"

"Well, I made it here anyway." She said. "At least I didn't commit suicide." I let out a laugh, but as I turned and looked into her overly painted eyes the furrow in her brow caused a lump to rise in my throat. "Today was really hard." She said. As the words came, I realized she wasn't joking.

We walked side by side in silence for what was the longest fifteen minutes I'd spent for some time. The air felt thick around me. I listened to her gait...it was awkward. She was sort of jogging at 2.5 MPH. It was like her mind was racing but her body was in slow motion. It's not often I'm at a loss for words.

At the same time, I'm comfortable not filling space with words. I'm OK just being with someone, without speaking. I finished my fifteen minutes, brought the incline down and looked into her painful eyes. A smile crept across her face and I said, "I'm glad you made it in, we'll hope for sunnier skies."

I'll be looking for her at the gym - and you should keep your eyes out too, after all...exercise prevents suicide.

 

Sharing a Spark Of Fitness Bliss

by Kris Pitcher

Sometimes I think we don't realize the impact we have the capacity to make in the lives of others. The encouragement you give someone may mean the difference between them making a change...or not. Those moments can be life altering.

Taking time to stop and listen, and to encourage someone could be just the thing they've been waiting for. It's easy to go along and feel insignificant, like no one pays attention to us, or we aren't making a difference. Yet, sharing a tiny spark with just one person creates a ripple effect.

Your enthusiasm is contagious, you are a role model and people are paying attention. What if you shared that spark with just a few people? Think of the impact you have the capacity to make.

A few encouraging words to let someone know you've noticed they're making changes can go a long way. Think about how many times you might have started and stopped. Would it have helped - does it help, to have a spark of energy - of bliss in your day?

I sure know it helps me. Feeling connected to all of you and hearing your feedback truly energizes me. Did you know you shared that impact? Take that knowledge and share Fitness Bliss with others. We just might make a difference in the world. Thanks for being part of the bliss!

Should You Go On A Sugar Fast?

by Kris Pitcher

This may be an opportune time to talk about going on a sugar fast. We've talked about the role sugar plays in your diet, it's effects on you physiologically and hormonally. We know about the body's desire for consistency (homeostasis) in our blood sugar levels. So, put down the chocolate bunny ears and listen up!

A dump of sugar, oh say in the form of a handful of jelly beans, puts your pancreas into overdrive dishing out insulin. The insulin moves that sugar out of your bloodstream and into storage...for later. This my friends is the roller coaster. We've all been on it. It happens quickly, and cue "the crash".

It's not just in the form of all that stuff from the kid's baskets yesterday. It's all the refined, simple carbohydrates that make up the majority of the diet Americana. Everything processed, in a box, on the shelf essentially causes the same rise and fall in our delicate physiological ecosystem.

Cutting it out is as easy as 1 - 2 - 3!

1. Ditch the foods with sugar (and any sneaky derivation thereof) in the ingredient list.
2. Replace with "nature's dessert" - fruit, 3 fist sized servings per day.
3. Couple your fruit with a serving of protein to slow its digestion.

You'll feel better immediately, you'll experience less abdominal bloating, and having a more regular blood sugar level will help your mood too. Remember our body wants things nice and even, smooth, consistent and reliable. Eating healthy meals spread throughout the day does just the trick. Should you go on a sugar fast? It depends on how great you want to feel! 

The Perfect Food!

by Kris Pitcher

The egg is just about the perfect food! A single large egg has 71 calories, 5 gms of fat, 6 gms of protein, 211 mgs of cholesterol and 70 mgs of sodium. The egg is a complete protein with a beautiful amino acid profile, meaning it has all of the essential amino acids in the proper proportions. Seriously, the incredible egg! Get crackin'!

Here are the top ten reasons you should eat eggs in celebration of Easter!

1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneration due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.

2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.

3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.

4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

8. Eggs are one of the only foods that contain naturally occurring vitamin D.

9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.