by Joan Kent | Jun 23, 2014 | Master Instructor Blog
This post was originally going to be about the effects of sugar on the brain and our appetites. But I figured no one would care about that. Virtually everyone cares about babies, though. So I figured that they — you — would care about babies’ brains, too.
Much research has been done on rat pups and sugar. When rat pups are separated from their mothers, for example, they cry. When researchers give them sugar, they stop crying. Sugar triggers a release of beta-endorphin, which stops the distress and promotes a sense of wellbeing. Even in rat pups.
Did you know this information is being used on human infants?
Newborn infants are subjected to a variety of painful procedures — heel puncture for blood sampling and many more. The painful procedures are even more numerous and varied in pre-term neonates. Pain responses in the newborns are measured by heart rate, crying time, facial activity, and other behaviors.
Sedation was once the most often-used method for dealing with neonatal pain. That’s been replaced by non-pharmacological procedures for pain relief. Some of them include pacifiers, position changes, swaddling, cradling in the arms, and reducing tactile stimulation. It’s an area of disagreement and controversy.
Using sucrose has been recommended and studied fairly extensively. Sucrose has been tested as a stand-alone treatment and also paired with other treatments, such as pacifiers, human milk and anesthetic cream.
Bottom line: Sucrose seems to be effective by itself, and all other treatments seem to work better when paired with sucrose.
I started hearing about the work on newborns and sucrose while doing research for my dissertation. I also heard it presented in a couple of seminars I attended. I was worried then, and even more concerned that it’s ongoing.
It’s only possible to consider sugar a non-narcotic intervention for newborns if you ignore its properties as an addictive drug. What are the implications for the future? We have an obesity epidemic now. What might happen if the practice becomes so widespread that — from birth — whenever there’s pain, there’s sugar?
The VMH is the main satiety center in the brain. Satiety is the feeling we’ve had enough food and don’t need more. Beta-endorphin (typically called “endorphins”) inhibits the satiety effect of the VMH. That can increase food intake, particularly for someone who’s sensitive to the effects.
Sugar triggers beta-endorphin, as mentioned above. Sugar can also bring on cravings later that day or for the next day or two. Addiction to sugar — a result of beta-endorphin and other brain chemicals — virtually guarantees that sugar intake will continue long-term, and probably increase.
If you don’t take sugar seriously as an addictive drug, if you ignore its ability to increase appetite in several different ways, then this procedural stuff with infants seems harmless. And I seem like an alarmist crank. (No worries; I’ve been called worse.)
We would never even think of giving newborn infants any type of narcotic painkillers. I wish we were less cavalier about sugar. It’s as close to a narcotic as it can be, but easy to dismiss because it’s disguised as food. (Maybe in name only, but still.)
Ending babies’ pain is obviously a good thing. Sugar seems innocent and harmless when used in that way, but it isn’t.
by Joan Kent | Jun 16, 2014 | Health and Wellness, Instructor Tips and Tricks, Master Instructor Blog
Plenty of things about nutrition are important but, to me, kinda boring. This is one of those things. But the topic is health-related, so it seems like a viable one.
What’s great is many foods are said to be powerful disease fighters, and this post will cover several of them. Those who plan to object that I’ve left out a bunch will be right. This is not meant to be the definitive, exhaustive list of such foods.
As you probably already know, colorful pigments in foods often indicate the presence of phytonutrients that can fight cancer, heart disease, and other diseases associated with oxidative damage. Oxidative damage is caused by free radicals, molecules that have lost an electron. Free radicals can scavenge electrons from healthy molecules, which may then develop diseases, including cancer.
Free radicals occur during normal metabolic functions but can also be created by toxins, processed foods or pollution. Potential sources of free radical production are everywhere. Antioxidants in foods help guard us against the damage they cause.
Red/blue foods contain anthocyanins. Examples are cherries, blueberries, plums and strawberries. In addition to anti-inflammatory benefits, they can protect against memory loss and declining motor skills.
Yellow/orange foods contain carotenoids, which can fight lung cancer. Examples of these foods are sweet potatoes (a wonder food in themselves), pumpkin, carrots, winter squash, cantaloupe, and broccoli. The chlorophyll in broccoli masks the yellow/orange pigment.
Orange foods, such as mangoes, oranges and papayas, contain cryptoxanthin, which is said to reduce cervical cancer risk.
Lycopene is well known for its ability to fight prostate cancer and heart disease. Since cooked tomatoes contain lycopene, they sparked, as you may recall, an odd controversy on whether or not pizza is a health food. No comment needed.
The yellow pigments — lutein and xeaxanthin — can protect the eye from blue-spectrum light and guard against macular degeneration. Corn and spinach are foods that contain them. Again, the chlorophyll in spinach masks the yellow pigment.
Astaxanthin is an important antioxidant found in pink foods — wild salmon, shrimp, lobster and crab.
An often-overlooked produce color is white. White produce is said to protect against stroke. White produce includes cauliflower, parsnips, Daikon radish, cucumbers, apples, pears, and bananas. Apples and pears are also anti-inflammatory and may help reduce blood pressure.
Looking beyond colors, some high-ranking antioxidant foods are dried beans, blueberries, cranberries (not dried — those are sweetened), berries, artichokes, prunes, apples, pecans, cherries, black plums, and Russet potatoes.
Cancer-fighting foods include almonds (10 per day), apples, blueberries, cherries, Brazil nuts, chickpeas, lentils, red beans, oranges, green leafy vegetables, dark green vegetables, tomatoes, wheat grass juice, and cruciferous vegetables.
Those much-touted and healthful cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, cabbage, spinach, arugula, bok choy, collard greens, Daikon radish and other varieties, horseradish, kale, kohlrabi, mustard greens, rutabaga, turnips, and watercress.
As you can see, several foods show up on more than one of the above lists. Those are nutrition powerhouses.
Despite the appearance of various fruits on all of the lists, my general recommendations are 6 to 13 servings of vegetables per day (a serving is ½ cup), plus 1 to 2 servings of fruit per day (a serving is ½ cup or 1 medium-size fruit). Choose your fruits and vegetables from the lists above, and above all, stay away from the 5-a-day approach. That can too easily turn into 5 servings of fruit with no vegetables.
Don’t forget to include nuts and beans. And, of course, avoid junky, processed foods to limit free radical formation in the first place.
by John | Jun 4, 2014 | Engage Your Students, Instructor Training, Master Instructor Blog, Promote and Build Your Class
I wish I had taken notes or recorded Barbara Hoots' presentation from WSSC last weekend. Barbara's session was entitled, ” Studio Design: Creating Emporiums to Increase Profits.” The room was filled with eager fitness entrepreneurs looking to open a new studio or remodel an existing one. What Barbara said in her introduction was priceless.
I'm paraphrasing her here:
Can we all quit bashing SoulCycle now? Without the excitement they've created, most of you wouldn't be sitting here, energized by the prospect of opening and running your own Indoor Cycling studio.
Now I don't have any firsthand experience with CrossFit, but I do understand that they have been similarly disparaged by various “fitness experts”, for a multitude of supposed sins toward their members. I came across this article CrossFit Bashers, Can You Be More Constructive? written by Eva M. Selhub, M.D. in the Huffington post today. As I read it, it became clear to me how you could easily interchange CrossFit with SoulCycle.
It opens with…
Apparently people like Erin Simmons, who hate CrossFit didn't read my article on how CrossFit saved my health, nor have they considered the broader implications of how this fitness program may be helping tens of thousands (and maybe more) of people get healthy and happy.
Erin is just one among many who have made headway bashing CrossFit as being a sport that causes too many injuries, is overwhelmed by poor coaching or thoughtless programming, and, oh yes, for being a cult. And though there is some validity to some of what I have read, and I am happy to stand corrected on any point, it seems to me that these opinions are personal, ego-based vendettas written by people who feel the need to shout out warnings on subjects that are not completely substantiated by research or fact.
It's really incredible to me. Really. I've been practicing medicine for close to 20 years and none of us have figured out a way not only to get people motivated to exercise and get fit, but to stick to it. CrossFit is not the problem folks, obesity is. We have an epidemic of obesity that is not only propelling the rising costs of healthcare, but also morbid problems like metabolic syndrome, heart disease, cancer and diabetes. The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars. The medical costs for people who are obese were $1,429 higher than those of normal weight.
Dr. Selhub goes on…
Let's start with bashing factor number one: CrossFit (CF) is dangerous because of the injuries:
This seems to be the most popular, though there is no current literature that validates that CF causes more injuries than any other sport. You can get injured skiing, running marathons, playing football and yes, the new research is pointing to injuries from yoga.
I personally am more worried about the broad health implications of the increased morbidity and mortality associated with poor fitness and not being able to get up from sitting on the floor.
Perhaps it is more important to shine a light on the notion that injuries are occurring because people are actually exercising and talking about it? I don't know about you, but in my clinic, I hear more complaints of injuries people are sustaining from walking up the stairs because their knees can't handle carrying the heavy weight of their body.
If people actually like to run, do gymnastics, play basketball or become active in any sport, you are going to see more widespread injuries because being active and inactive come with risks, risks which can be avoided with proper education and learning to be mindful of one's abilities and the body's needs, instead of allowing the ego to run the show.
So if I were to pull out the value of this argument, I would surmise that the real concern is that novices and people who don't know their fitness levels are pushing too hard, too fast and getting injured. It seems to me that the solution is asking people to be more mindful and educated, to put their egos aside and understand their fitness level and set appropriate goals, and take into account that the fitness program also involves days of rest and recovery, appropriate sports and life nutrition, and self-care.
Oh wait a minute, CF already advocates that.
Read the rest here 🙂
by Joan Kent | Jun 2, 2014 | Best Practices, Health and Wellness, Master Instructor Blog
By Joan Kent
For over 13 years, until about a year and a half ago, I was in an athletic performance program that was progressive and periodized. Phases 2 and 3 involved some seriously difficult trainings. I was in the habit of eating what I called my “no-bonk breakfast” because it got me through even the toughest workouts without an energy crash.
Since then, nutrition trends have shifted, as they tend to do. So I thought I’d present the No-Bonk Breakfast in its original form and offer a few variations for those who would prefer those.
Here’s the original. It starts with oatmeal, although you shouldn’t eat that first, by itself. Cook it with water and cinnamon (for the glucose-stabilizing effect). If you’re feeling hardcore, you can open the refrigerator and find some protein, like chicken, from last night’s dinner and eat that while the oatmeal cooks. If not, stay with me for Plan B.
Plan B: Once the oatmeal is done, add a scoop of high-quality protein powder. This can be unflavored whey protein or a raw, vegan vegetable protein powder — or a combination of the two. (Other types of protein powder, like soy or brown rice, can also work. It’s a personal choice, although I find brown rice protein powder tends to upset my stomach.) Don’t cook the oatmeal with the protein powder, since heat can destroy amino acids. Add it to the cooked oatmeal.
Then add a wholesome fat. Examples might include raw, organic coconut oil; raw almond butter; cashew/macadamia butter (I gave you easy instructions for that over the holidays); walnuts, or another option that appeals to you.
If you want, you can add some fruit, such as ¼ cup of berries and/or ½ to 1 teaspoon of probiotic yogurt.
Okay, that’s the original breakfast. Many gluten-free readers will object to oats from that perspective. Instead, you can try exactly the same recipe using quinoa. Because quinoa is often a lunch or dinner item, people assume its seasonings need to be savory, but there’s no reason at all you can’t use cinnamon and fruit, if you wish.
Another gluten-free way to go is with brown rice. You might even try sweet potatoes. I’ve discovered that sweet potatoes and cinnamon make a great combination.
Some of these alternatives won’t lend themselves to blending with protein powder, so here are two suggestions: mix the protein powder in a cup with water and drink it first, then eat the rest of your breakfast, OR go back to the original, “hard-core” idea and eat some leftover protein from dinner while heating up your rice, sweet potatoes, or quinoa.
Whatever you decide, this will be a great pre-class or pre-ride meal, but do not have it immediately before the workout.
It’s a good idea to eat as soon as you get up in the morning. One sports nutrition expert advised us to wake up, use the bathroom as always, then immediately go into the kitchen and eat. That’s not only good advice, but somewhat radical, since it’s uncommon.
The worst thing to do is take care of everything else first — pack your gym bag (or get your cycling gear together), walk your dog, update your Facebook page — and then eat whatever you find before you run out the door. Doing that forces you to settle for the “grab-n-go” — whatever you can eat while driving, while cycling, while walking, or what-have-you. It also means the food won’t be available during your training because it will still be in your stomach.
So the No-Bonk plan is: a) wake up early and eat right away, so your food is more accessible when your body needs it; b) eat one of the above breakfasts that combines protein, complex starches, and healthful fats. Fruit is optional. Portion sizes are up to you. Judge your own calorie needs and what you can handle comfortably.
The right breakfast and the right timing should help you get through a tough class or a tough ride without an energy slump. Please let me know how this works for you.
by John | Jun 1, 2014 | Instructor Training, Master Instructor Blog, Your Fitness Business
Christian Noni was recruiting Spinning Instructors at WSSC.
His homemade “I'm Hiring” badge got my attention as Christian Noni walked by me at WSSC. As the Executive Fitness Director for Revelry Indoor Cycling and Fitness, Christian has a problem that I heard expressed multiple times this weekend; where do I find quality Instructors in my area? It's not like they're sitting around, waiting for me to launch my new studio 🙁
The options are limited
Let me know if I'm missing any here – I'm thinking there are only two realistic options:
- Recruit existing Instructors from other health clubs.
- Develop/grow your own… and then take really good care of them so they stay.
The recent brouhaha over Soulcycle banning Instructors from their classes, suggests that many fitness businesses are getting protective of their prized positions – popular Instructors. Rightly so. Despite all the interest and effort being invested in rider metrics, video display systems, fancy studio designs, ect… the life blood of a successful studio is you – the Instructor.
Recruiting may work, depending on where you're located. Most big-boxes that I'm aware of don't require exclusivity agreements (just don't get caught mentioning you also have a class down the road) so a few Instructors may be willing to join your team. Word of a new studio in town tends to travel fast. As soon as you've signed your lease you should have signage up in the windows advertising your needs. Barbara Hoots told me all this was very inexpensive to design and have printed at a local sign shop.
Attractive signage is a must while you're building out your space!
Many of these new studio start-ups are filling an unserved fitness need in a community, so unfortunately not every city has other clubs to draw from. Which leaves… develop/grow your own as the better long term solution.
Barbara Hoots gave a wonderful presentation here at WSSC, where she demonstrated how successful businesses are continuously; NEW, IMPROVED & IMPROVING. She used the example of OREO cookies, which to my surprise, were first introduced in 1912. A 104 year old brand and they are still offering new and/or improved versions of Americas best selling cookie. My take away from Barbara's session was that studio owners need to be continuously developing NEW Instructors and of course IMPROVING those you have in place.
While I was chatting with Christian, he explained how finding prospective Instructors was just step one. He's planning a comprehensive training program for every new hire that he's developed with the help of his friend and mentor Lawrence Biscontini.
In case you missed my pair of very entertaining interviews with Lawrence, you can find part one here. Part two's here.
Christian told me he's open to sharing his Instructor training plans and we're scheduling an interview in the next few weeks.
Now I'm off to find my PST – (Personal Spinning Threshold) with MI Janet Toussaint!
by Joan Kent | May 12, 2014 | Health and Wellness, Master Instructor Blog
Luna is a popular bar marketed to women.
By Joan Kent, Ph.D.
Some training bars / food bars / snack bars are advertised as being for women. What does that mean? What do women’s bars contain that men’s bars — have you ever even heard of those? — don’t?
Some women’s bars contain nutrients that are apparently of concern and benefit to women. Examples are calcium, vitamin D, iron, and folic acid. It’s my plan to keep this post brief, but I’ll mention a little about these nutrients. (Disclaimer: This is not a nutrition primer, so it will NOT cover Everything You Always Wanted To Know About Women’s Nutrition But Were Afraid To Ask.)
Calcium is a controversial nutrient. No one argues that it’s not important; the controversy centers on the source. Calcium that comes from dairy foods has been shown to be effective but won’t work for those with lactose intolerance or casein sensitivities, or for those who follow vegan dietary guidelines.
Dolomite is a calcium source considered safe for adults, although it can cause gastric problems — nausea, vomiting, diarrhea, constipation, stomach irritation — and may be contaminated with various heavy metals. (I don’t know. How safe does that sound to you?)
Some sources advocate calcium supplements, while others warn that supplements can increase risk of heart attack and may be harmful for people with kidney disease, sarcoidosis, or parathyroid problems.
So whence derives the calcium in Women’s Bars? I’m guessing it’s not from leafy greens or fish, both considered good sources. In any case, it’s wise to consider all sources of calcium in the diet before adding more with a bar.
Vitamin D is a healthful nutrient, the importance of which has recently been stressed for women for a wide variety of health issues. Doctors vary considerably in their dosage recommendations. It’s wise to consider all sources of vitamin D in one’s diet, including any bars you may eat.
Iron is involved in oxygen delivery and is important for athletes and menstruating women. While the benefits of antioxidants are well known, iron is actually an oxidant and may form free radicals that can seriously damage the body. Excess stored iron increases risk of atherosclerosis, heart disease, cancer, and inflammatory bowel disease. It can destroy the insulin-producing cells in the pancreas and cause diabetes, and can contribute to Alzheimer’s disease. Again, keep in mind all sources of iron in the diet before adding bars.
Folic acid is in women’s bars because folate is important before and during pregnancy. They’re not the same. Folic acid is the synthetic form of folate and is so highly absorbable that excess intake can happen easily. High intake of folic acid can mask detection of vitamin B12 deficiency. This is more of a problem in the elderly, but it’s something to consider. Natural folate can be found in spinach, asparagus, turnip greens, mustard greens, parsley, collards, broccoli, cauliflower, beets, lentils, and both calf and chicken liver. Women’s Bars contain folic acid.
All of this taken into account, I’d say the main thing that makes a bar a Women’s Bar is the high amount of sugar. Have you tasted any of them? Yikes, they’re appallingly sweet, apparently, because women like sugary foods. It might be a good idea to stay away for that reason alone.
If anyone asked me to suggest a recipe for a women’s bar, it would have lots of protein. Why? Women’s brains have a higher rate of serotonin turnover than men’s, so they need to keep making more. Serotonin is made from tryptophan, which is an amino acid. Amino acids are the building blocks of protein.
So eating more protein is important for women’s brains. Even for those women who prefer carbs (maybe especially for them).
More protein and less sugar would make for a better Women’s Bar. There’s only one thing — the source of the protein. In most bars it’s soy, and that brings in problems of gigantic proportions.
But we’ll have to look at those in another post.
