Posts from — August 2009

QUESTION: What is ellagic acid and in what foods does it naturally occur ?

ANSWER: Ellagic acid/ ellagitannin is an antioxidant and phenolic acid found in strawberries, raspberries, pomegranates, other fruits and vegetables, and some nuts.

  Its been in the news due to studies which refer to its anticarcinogenic properties and  general antioxidant benefits. Some sources refer to its antibacterial and antiviral characteristics. Research studies point to ellagic acid as having properties that protect DNA and for its potential to provide antioxidant benefits to the skin.

 Ellagic acid is not new. It has always been a naturally occurring compound however with advances in modern science our ability to isolate active constituents and study their behavior has become more advanced. Ellagic acid is just one of numerous naturally occurring antioxidant phytochemicals  that science tells us has potential health benefits.

Popularity: 34% [?]

QUESTION: Does my training frequency have any potential influence on immune function ?

ANSWER: Absolutely. Everyone is biochemically unique to some degree so training frequency and other training variables have different influences on different individuals.Training frequency, intensity, duration, volume etc  all have the potential to affect immune function. All types of physical training have the potential to improve or lower immune function.  That’s why its important to train intelligently. Training intelligently means being aware of subtle changes in your body, on a day to day, week to week basis and adjusting your training variables accordingly.

Popularity: 34% [?]

Vitamins  and minerals are not manufactured in the human body or by the human body therefore we need to consume them from food or nutritional supplementation. I include nutritional supplementation because it is a generally recognized that the food supply today does not provide the full spectrum of micronutrients in sufficient quantities  for optimum health and human performance. Vitamins and minerals have a variety of functions and absence of  key micronutrients or insufficient quantities can be the beginning of a substantial problem.

Historically, two of the most well known deficiency states are scurvy and rickets. Scurvy is caused by a Vitamin C deficiency and rickets is caused by a Vitamin D deficiency. Inadequate calcium has also been considered a cofactor in the development of rickets.

Scurvy was common among long distance ocean voyagers in the 1700s and before. Rickets was most well known for its appearance in malnourished youth.

Keep in mind, vitamins and minerals are categorized as “essential” because we need to consume them to receive their benefits. Our body does not create them. A multi vitamin/ multi mineral formula is a vital foundational nutritional supplement in today’s world. If your an athlete or or physically active the need is even greater.

Popularity: 50% [?]

That’s right. What you are doing in the gym is beginning a process  where the potential to put on muscle and increase functional strength exists. However, if you don’t manage the other significant variables you won’t get optimum results. My point here is that your workout in the gym or other strength and conditioning work you’re doing, is a stimulus, it’s only part of the equation.

Many people don’t pay attention to recovery between workouts, nutrition/ food intake, nutrition timing, training periodization, nutritional supplementation, sleep patterns, biorhythms etc. To go to your next level begin to gather more knowledge about the totality of human performance, not just training.

Here’s the process. Learn, apply, observe results, adjust when necessary.

Popularity: 58% [?]

QUESTION: I’ve noticed recent articles addressing the health benefits of Vitamin D. What are a few good sources of Vitamin D ?

ANSWER:  Sunlight is an important source of Vitamin D which is often overlooked. In essence your body creates Vitamin D  through  exposure to sunlight. Since Vitamin D is synthesized in the human body, it is also considered a hormone. Foods that provide significant quantities of Vitamin D include salmon, milk, eggs, and yogurt. Also a high quality multi vitamin/ multi mineral/ antioxidant formula will contain Vitamin D.

Vitamin D is most well known as a regulator of calcium metabolism, influencing the quality, integrity, and health of bones and teeth however it also has a positive influence on other systems as well.

Popularity: 60% [?]

QUESTION: Would you explain chronological age, biological age, and their significance ?

ANSWER: Chronological age is simply your age in years. Biological age is your age at a cellular level. These 2 numbers are not necessarily the same. Lifestyle factors such as nutrition/ food choices, exercise, nutritional supplementation, antioxidant status, and stress among others impact biological age. So, how you manage your life and the choices you make  on a daily basis can either accelerate or slow down your biological aging process  in  varying degrees. All this boils down to quality of life. 

 Examples of high chronological age with corresponding low biological age are  seen in the people of longevity hot spots around the globe. Among these are Okinawa Japan, Nicoya Costa Rica, and Sardinia Italy.  In these places  researchers find an unusually high number of centenarians. What researchers find worthy of study is that they have the biomarkers of people much younger than their years. 

Understanding the difference between chronological age and biological age is significant because once it’s understood that individuals can influence the process by choices they make on a daily basis they are more likely to initiate change.

Popularity: 84% [?]

QUESTION: With my busy schedule what’s the best use of my time in the gym in order to get results ?

ANSWER: The short answer is compound movements. Allow me to provide a definition. Compound movements are exercises involving 2 or more joints. Examples are the bench press which involves  the shoulder and elbow and lunges which involve primarily the  hip and knee.

Compound movements provide  you with the benefit of  incorporating more muscles into fewer exercises. Additionally, compound movements require integration of muscle groups leading to improved functional strength and athleticism. Finally, the overall metabolic impact  of compound movements far exceeds that of any isolation/ single joint exercises.

Enjoy your workout.

Popularity: 69% [?]

I’ve had some questions concerning ORAC values recently so I’ll address them briefly at this time. ORAC stands for Oxygen Radical Absorbance Capacity. It’s a method of measuring the antioxidant value or power of a given fruit, vegetable, herb, supplement, or food. A higher ORAC number is representative of greater free radical squelching capacity. Keep in mind that the ORAC value of a specific type of fruit, vegetable, or herb can vary depending on the quality of the soil the crop was grown in, the degree of ripeness at harvest, growing season, and other variables. As an example, all blueberries won’t necessarily have the same ORAC  value.

An understanding of ORAC is most useful in providing guidelines for substances that tend to possess higher  antioxidant values which contribute to health, well being, and optimum human performance.

Popularity: 66% [?]

Moderate to high mileage cycling, and sprint cycling as well puts great demands on the human body. To hit your best personal times consistently, improve upon them, and keep you body healthy, pay attention to your food intake and nutritional supplementation. Since cycling burns significant calories its easy not to focus on nutrition. However if you plan on cycling for many years to come, injury free, you’ll need to go to the next level.

Amino acids derived from high quality protein sources and professional grade nutritional supplements are pivotal in maintaining lean body mass/ muscle, and triggering an anabolic state to build new muscle. Cycling training and/ or strength and conditioning work coupled with inadequate high quality protein and amino acids is a formula for creating an undesirable catabolic state where your body is breaking down muscle you worked hard to create. Keep in mind that high quality protein and the amino acids derived from it have an impact far beyond the maintenance of existing muscle and the growth of new muscle tissue. They influence immunomodulation, neurotransmission,  and much more.

Call Optimum Performance/ Human Performance Systems at 480-241-2621 to receive a free consultation and learn how our professional grade nutritional supplements can help you get to your next level.

Popularity: 63% [?]

The importance of proper hydration cannot be over emphasized. 70% of this planet is covered with water. 70% of your body is made up of water. What do you think it’s important to consume in significant quantity on a daily basis ?  Water.

Paying attention to hydration on a daily basis has a positive influence on sports performance, energy levels, general well being and the list goes on. Many people walk around every day in a sub clinical state of dehydration.  In this state  they are not operating at full potential. 

The following is a short list of  the benefits of water and staying sufficiently hydrated:

1. Water is a transport medium for nutrients.
2. Water flushes wastes and toxins out of your body.
3. Water hydrates your skin and contributes to healthier skin appearance. 
4. Water reduces the viscosity of the blood, which creates less work for the heart.
5. Water lubricates tissues and joints.
6. Water is second only to oxygen in its importance for health.

Morning is a great time to consume a significant amount of water because we generally tend to be somewhat dehydrated first thing in the morning.  Drinking water in the morning puts us ahead of the hydration power curve for the day.

Keep in mind that nothing takes the place of water. Soft drinks, coffee and the like are not considered a part of your water consumption for the day.  In fact, they act as a diuretic, and contribute to dehydration.

In closing, keep in mind that water consumption and hydration can be tricky.  Thirst may not be a dependable indicator of your water and hydration needs. In some cases thirst may actually be a late indicator of your body’s need for water.

Popularity: 55% [?]