I read Dr. Gabe Mirkin'
s (www.drmirkin.com) latest article about sugared drinks and had to share with his permission.
From Dr. Mirkin September 27th, 2012
Sports Drinks Are More Fattening Than Soda
11,000 children, ages nine to 15, were evaluated every two years through adolescence (The Obesity Society 30th Annual Scientific Meeting, Abstract 27-OR, September 21, 2012 in San Antonio, Texas). Teenagers gained almost two pounds per year for each container of sports drink consumed per day. This was twice as much as they gained from drinking a can of soda per day. Sports drinks come in such large portions that you would expect them to be more fattening.
Sports drinks are promoted as part of a healthful lifestyle, but that applies only if you are doing extensive vigorous exercise. Many sports drinks are labeled as having 50 calories per serving, but each bottle usually has multiple servings: 130 calories per 20-ounce bottle and 200 calories per 32-ounce bottle. Sodas are usually sold in 12-ounce cans or bottles containing 120 calories.
All sugared drinks are fattening. Fruit juice is no less fattening than sodas or sports drinks. When people believe that a drink is healthful, they will consume more.
Sugared Drinks: Helpful During Exercise, Harmful When You Are Not Exercising
OBESE TEENAGERS who had bottled water and non-caloric drinks shipped to their homes for one year, gained half as much weight (3.5 pounds) as obese children not sent these drinks (7.7 pounds). NORMAL WEIGHT CHILDREN, 4-11 years old, who drank sugar-free fruit-flavored drinks every day gained 13.9 pounds in 18 months, compared to 16.2 pounds of weight gain for those who drank sugar-sweetened drinks or 100 percent fruit juice from identical cans.
These findings were presented at the annual meeting of the Obesity Society in San Antonio, on September 21, 2012, and published simultaneously in the New England Journal of Medicine.Two-thirds of North American adults and one-third of children are overweight or obese. Officials with the American Beverage Association claim that obesity is not caused by any single food or beverage, but sugared drinks cause the highest rises in blood sugar, which associates them with obesity and increased risk for diabetes, certain cancers, and heart attacks (Circulation, published online March 12, 2012).
WHY SUGAR IS HEALTHFUL WHEN YOU ARE EXERCISING:
Taking sugar during exercise helps you exercise longer and faster, which can help you lose weight, and prevent diabetes, heart attacks, certain cancers and premature death.
TAKING SUGAR DURING EXERCISE CAN MAKE YOU A BETTER ATHLETE.
Taking sugar while you exercise increases the amount of training you can do and does not lessen the benefits of your increased training (Journal of Applied Physiology, June 2009). In this study, men trained one leg while ingesting a six percent sugar drink, and on the other leg while taking an artificially sweetened (sugarless) drink, two hours a day, on alternate days, five days a week. The legs trained with sugar had 14 percent more power and a 30 percent greater time to exhaustion.
Athletes in sports requiring endurance need to train in their sport many hours each day. They damage their muscles by taking a hard workout on one day, feeling sore on the next, and then taking less intense workouts for as many days as it takes for the muscles to heal and the soreness to go away. The more intense the training workout without injury, the more intensely they can compete. The longer they can go on their less intense recovery days, the tougher their muscles become to withstand the tremendous forces on them during their hard workouts and during competition.
Anything that can increase the intensity of your hard days or amount of work you can do on your recovery days will make you better in competition. Running out of muscle sugar makes you feel tired, so anything that continues to supply sugar during a workout will help you exercise longer and more intensely. This study shows that taking sugar regularly during workouts allows you to extend the amount of training without lessening the benefits that you receive from the extra work.Some researchers thought that restricting sugar during training could enhance performance by teaching the muscles to get along with less sugar (Journal of Applied Physiology, June 2009). This is called depletion training. However, the enzymes used to convert sugar and fat to energy function just as well when sugar is taken continuously during exercise. The muscles trained on sugar can store the same amount of sugar and can convert food to energy as well as those trained without sugar.
WHY SUGARED DRINKS ARE UNHEALTHFUL WHEN YOU ARE NOT EXERCISING:
A high rise in blood sugar causes sugar to stick to the outer surface membranes of cells. Once there, sugar can not get off. It is eventually converted to sorbitol which destroys the cell to cause every reported side effect of diabetes: blindness, deafness, heart attacks, strokes, dementia, impotence, and so forth.
Sugared drinks raise blood sugar levels much higher than sugared foods. When food reaches your stomach, the pyloric sphincter at the end of the stomach closes to keep solid food in your stomach. It permits only a soupy liquid to pass into your intestines. When you eat solid food such as an orange, it can stay in your stomach for up to 5 hours. On the other hand, orange juice passes immediately into your intestines and then into your bloodstream. So you get a much higher blood sugar level rise after drinking orange juice than you do after eating an orange.
Resting muscles are inactive and can draw sugar from your bloodstream only with the help of insulin. Contracting muscles remove sugar from your bloodstream rapidly and can do this without needing insulin. When you are exercising, contracting muscles remove sugar from the bloodstream so fast that you rarely get a high rise in blood sugar.
WHAT HAPPENS WHEN YOU TAKE SUGARED DRINKS WHEN YOU ARE NOT EXERCISING?
* Your blood sugar rises
* In response, your pancreas releases large amounts of insulin
* Insulin converts sugar to triglycerides (HIGH TRIGLYCERIDES)
* Then you use up your good HDL cholesterol in carrying the triglycerides from your bloodstream into your liver (LOW HDL CHOLESTEROL)
* Triglycerides that are carried to your liver in large amounts cause a FATTY LIVER
* A fatty liver can lead to DIABETES
* Diabetes is the most common cause of HEART ATTACKS in North Americans.
HOW DO SUGARED DRINKS CAUSE WEIGHT GAIN AND HEART ATTACKS?
When blood sugar levels rise too high, your pancreas releases extra insulin in an effort to lower blood sugar levels. Insulin acts directly on your brain to make you eat more. High levels of insulin also constrict arteries leading to your heart to block them and increase risk for a heart attack.
SHOULD YOU TAKE ARTIFICIALLY SWEETENED DRINKS INSTEAD?
Probably not. A study following 2600 people for 10 years shows that those who drink diet sodas daily are at 44 percent increased risk for heart attacks and strokes. (Journal of General Internal Medicine, published online January 2012; 27(2):135-263). Less- than-daily consumption of artificially-sweetened drinks was not associated with heart attacks or strokes. Other recent studies have shown that diet soda drinkers are more likely to have high blood pressure and blood sugars. Any sweet taste will turn on the pleasure center in your brain to make you eat more.
Innersport is once again offering $25 massages with Amos Scattergood until Oct. 19th, 2012. Reserve your spot today!
To schedule online, click here. Then click Massage Therapy Visit and with Amos Scattergood.
Offer is only valid with Amos Scattergood on Thursdays and Fridays until Oct. 19th, 2012.
Also, FREE MASSAGE if you sign up for a full service Run Analysis, Bike Fit, or Golf Swing Analysis! Offer ends Oct. 19th, 2012.
How to find more ease and less pain in your favorite yoga poses!
Sunday October 7th, 2-4pm at Innersport
In this two-hour donation-based workshop, we will explore the anatomy, intention, alignment, and biomechanics of some of the most common yoga poses. Some of what we will discuss includes:
- Why does it matter if your legs are internally rotated?
- Should I be engaging my core or letting it relax?
- What’s going on with the alignment of my pelvis?
- What can I do if I have back pain?
- But, my neck hurts when I look up…why should I do it?
- It looks easy, but where is the rotation coming from?
- What about revolved triangle…a tip for stronger rotation
Warrior I, II, and III
- How to get your hips to and feet to agree with each other in good alignment
- Why are my hips held differently in Warrior III than in Half Moon?
- Why are these standing poses so important?
- How to build a solid foundation
- Build strength and stability in the shoulders
- Getting to plank…and beyond
- This pose is the building block for so many more…
This class will be mostly workshop format. If there’s time at the end, we will do a short asana sequence so you can immediately practice what you learn. If possible, please bring a yoga mat, a block and a strap. This class is geared towards beginner/intermediate yoga students.
Please RSVP to email@example.com.
Date and Time
: Sunday September 30th
, 2:30-4:30pm at Innersport Clinic.
Dr. Sandy Baird invites you to drop-in to unwind, de-stress, and transition into the fall season feeling more balanced. She will be offering chiropractic adjustments and some gentle bodywork. Families are welcome including children. The event is open to both new and existing patients. There is no cost for the event, but donations will be graciously accepted.
For existing patients, this is a great chance to experience what is really at the heart of chiropractic care. We often focus on one or two body parts at a time, helping you recover from your specific injuries, but what you may not yet have experienced, are the benefits of having your spine adjusted! Chiropractic adjustments bring balance to the nervous system, remove tension from the spinal cord, and allow you to feel more centered and balanced.
Come listen to some pretty music, relax in our light-filled space, and enjoy the healing experience!
An example of stride angle
Innersport is offering a complimentary 50-minute massage therapy session with Amos Scattergood when a new, full service video analysis of running or bike fit is purchased starting September 17th, 2012. Offer ends Oct. 19th, 2012.
To schedule the analysis online click here or call 510-883-1126 and ask for Will.
: Must purchase a video analysis session with Dr. Greaux. Late cancellations and no-shows for the video analysis session or massage negates the free massage session. Please give 24 hours notice if you need to reschedule by calling 510-883-1126. Insurances are not accepted as form of payment, however, we will provide a superbill for you to submit to your insurance company after payment is received. Appointment for massage must be made with Amos Scattergood only.
Please join Innersport on Sept. 15th at 8PM at Blow Salon
for Dr. Jess' first art show. Joining Dr. Jess will be longtime friend and photography buddy Nancy Holliday
Jil at Blow Salon always puts on a great show with yummy food, beer from Triple Rock
, wine, and music from members of the Berkeley High Jazz Club.
Where: Blow Salon: 2112 Berkeley Way, Berkeley (between Oxford and Shattuck)
When: Sept. 15th at 8PM
Who: Jessica Greaux, Nancy Holliday and others
What: Landscape and nature photography
About Dr. Jess' Photography
“Nature is a haunted house–but Art–is a house that tries to be haunted.” - Emily Dickinson
Growing up, I had a couple acres of woods in my backyard to play, explore, dream, imagine, and pretend. I created bike jumps, swung from trees, crossed logs over a stream (more like a chronic puddle), and hiked trails the dogs created through the pines, birch, and other trees I could not name.
Life brought me indoors for most of my professional career, running a business and healing the injured. I love what I do and feel blessed I have a wonderful team and amazing clients. Fortunately, the Bay Area is one big playground for athletes, outdoor enthusiasts, and those inspired by nature’s gifts.
Photography allows me to explore the beauty of the little and big things in life, as cliche as that may sound. I get lost. Just like I did in my backyard. Just me, the camera, and the beauty I walk on, in, around, over, under, through, and above.
For this art show, Dr. Jess has printed several of her photos on aluminum. Why aluminum? Well, you have to see it to believe it. The color POPS off the print- vibrant, shiny, and almost 3D like. Not only is it beautiful, it will last a very, very long time since it's not printed on paper, which can fade over time. Paper also can become destroyed easily either by tears or water. Aluminum doesn't rust and is sturdy. One benefit of aluminum is it holds up well outdoors. The aluminum prints also can be mounted so they look like they are floating off the wall which is a nice visual effect, or can be framed. Visit the art show to see samples of both.
Nancy Holliday introduced Dr. Jess to Infrared Photography and now she is hooked. To learn more about Infrared Photography, see below.
About Nancy Holliday's Photography
These encaustic pieces start with an infrared photograph that is printed onto a clear film and then transfered onto mulberry paper. It is then either dipped in wax and hung (flower) or adhered to a frame board with layers of wax. The added color is composed of a combination of indian spices given the image an interesting border and avoiding the cadmium in colored wax sticks. Once dried, the piece is buffed with an old nylon stocking to increase the clarity and add a bit of shine.
Nancy's photography is not only spectacular, she adds a creative twist using a waxing technique called "encaustic". She has successfully printed on rice paper and silk and other unique papers, then dipping them into wax. Other fine photos have appeared on aluminum as well. You will not only be impressed with her point of views, but her creative printing and mounting techniques give her her own unique style rarely seen at other shows. You can also find her photography and art pieces at Cake Tahoe and Riverside Studio in Downtown Truckee on Donner Pass Road. Worth mentioning is that every piece she creates is unique, no two of her encaustic pieces are alike. They are one of a kind.
About Infrared Photography
Digital imaging sensors in most cases are just as sensitive to infrared light as to visible light. Camera manufacturers stop infrared light from contaminating the images by placing a hot mirror filter in front of the sensor which blocks the infrared part of the spectrum while still allowing the visible light to pass.
This hot mirror filter is removed and then replaced with an infrared or clear filter. Now the camera can see infrared light, which our eyes cannot see. The resulting image shows foliage to be almost white and the sky can look amber. These make great black and white photos as you will see at the art show. Here are some sample infrared images taken by Dr. Jess. To learn more about Infrared Photography, visit LifePixel
's website at www.lifepixel.com. For more examples, click here