Sept 2011
The latest research, training tips, recipes, and pearls of wisdom for the REAL you.
The Inherent Anatomy of Speed
this issue
natural
tendencies
tilting at...
gimme some
sugar, baby
menopause
+ exercise
diabetes
noodles, et al
E-merging
data
Some of us have it, most of us
don’t. That is, speed - that element
of human movement that
distinguishes those on field and
those in the stands. We have long
known that there are biochemical
differences in the types of muscle
fibers all animals have that
differentiate not only how fast we
move our different body
parts but also how fast
we can move our entire
bodies.
Every
Thanksgiving you make
such a choice: white
meat or dark meat.
White meat is off the
breast and is designed to
be powerful enough to
move the wings so the bird can
leave the ground; it’s the fast twitch
fibers you have heard about so many
times. The dark meat is designed to
be durable, with a better capacity for
long, slower movement; thus, the
legs which have to hold up the
turkey are dark meat. Now, however,
muscle, or more specifically, tendon
length has been found to be a
determinant of speed as well.
Researchers at the U of Alabama,
Birmingham reported that longer
Achilles tendons may increase
running efficiency and therefore
increase running speed. Longer
tendons stretch more so they have
more rebound; this is called elastic
recoil which decreases the muscle
force necessary to move a joint.
Also, since tendons are more
compliant - they don’t stretch as
much as muscle tissue - when the
muscle contracts, it
doesn’t have to shorten
as far to create a pulling
force. Looking at 21
long distance runners
going at 6 and 7 mph,
they found that those
with longer tendons
were more economical.
That is, the tendon’s
recoil added to the muscle’s pulling
action to generate more force at the
ankle joint providing greater push
off with less overall muscle action
required. Hence, increased speed.
Furthermore, those with longer
tendons were less flexible at the
ankle which, too, has been related to
increased speed.
In other words, fast runners are
born to run. The rest of us are born
to jog behind them.
-- Medicine & Science in Sports & Exercise, 8/11
Scientific Training and Exercise Prescription Specialists
EXERCISE OF THE MONTH
Stand with knees slightly bent, holding
dumbbell by your side, with your other hand
in the air for reference.
Dumbbell Windmills
With a neutral spine, bend forward and
twist in the direction of the upper hand.
Switch dumbbell to other hand and repeat.
Primary muscles involved: Hamstrings,
glutes, and spinal erectors.
Are All Sugars Created Equal?
The question researchers asked at UC-Davis was whether or not hi-sugar diets actually promote heart
disease or diabetes. In a study of 48 adults, ages 18-40, they determined that within two weeks of starting
one of three diets - with 25% of daily calories as fructose, high fructose corn syrup, or glucose - subjects
demonstrated variable responses to the different types of sugars. Those who consumed the fructose or
high fructose corn syrup - the same kind of sugar in most soft drinks and juices - had increased levels of
three risk factors for heart disease: LDL cholesterol, triglycerides, and apoliprotein-B which is believed to
lead to plaque build-up. With the glucose consumers acting as the control group, a direct comparison of
these three diets made it easy to conclude that the 2010 Federal Guidelines for sugar consumption are too
generous. Compared to the recommendations of the American Heart Association of no more than 5% of
the daily diet as sugars, the Federal Guidelines allow up to 25%. Clearly, based on these results, it makes
sense that the AHA has our better interests at heart.
-- Reported ahead of publication in the Journal of Clinical Endocrinology & Metabolism, Oct. 2011
Menopause, Diabetes, and Lifestyle
In theory, menopause, whether by natural causes or by surgical removal of the ovaries, might cause
women to be at higher risk for diabetes. Relatively higher testosterone levels has been considered a risk
factor for increased glucose intolerance, or pre-diabetes. Researchers at U of Michigan did a unique
review of 1237 post-menopausal women, ages 40-65, to see if natural or induced menopause predisposed
toward diabetes. All of the women were enrolled in the Diabetes Prevention Program as they did have
some resistance to insulin and higher blood sugar levels.
The study revealed that women who engaged in positive lifestyle behaviors such as losing weight via
exercise and diet experienced a very low risk for full blown diabetes: 1.1 out of 100. Those who had lost
7% of their body weight and who exercised a mere 150 minutes per week - about 20+ minutes/day decreased their risk, relative to their peers who numbered closer to 11/100. The researchers concluded
that menopause by whatever means is not necessarily a precursor to diabetes.
--Menopause, August 2011
Scientific Training and Exercise Prescription Specialists
RECIPE OF THE MONTH
Spaghetti with
Summer Squash
and Peppers
from the Mayo Clinic
Ingredients:
1 slice day-old whole grain peasant bread
2.5 Tbsp extra-virgin olive oil
redneck
surf
‘n turf
4 garlic cloves, thinly sliced
1.5 Tbsp finely chopped walnuts
1/4 c chopped fresh flat-leaf parsley
1 tsp salt
1 small yellow squash, cut into 2” julienne
1/2 tsp ground black pepper
1 c shredded carrots
1/2 lb whole-wheat spaghetti
1 small zucchini, cut into 2” julienne
1/4 c diced yellow bell pepper
1 small red bell pepper, julienne cut
Directions:
Use blender to process bread into fine crumbs. In frying pan, heat 1.5
Tbsp oil over medium heat; add garlic and saute ~ 1 minute until golden.
Stir in crumbs until lightly browned and crunchy, ~ 3-4 minutes. Put it
all into a bowl with walnuts, parsley, and 1/2 tsp salt. Hang in there....
Add the rest of the oil and heat it up; saute yellow squash, zucchini,
and carrots until tender crisp. Put on plate and keep warm. Saute bell
peppers until they soften; stir in rest of salt and the pepper. Add the
squash mixture into the pan and toss. Cook spaghetti until al dente,
~10-12 mins. Drain, and mix in a warm shallow serving bowl with all
the other cooked ingredients. Serves you and three friends.
Nutrition per serving:
Calories: 353
Total Fat: 12 g
Cholesterol: 0 mg
Protein: 11 g
Saturated: 2 g
Sodium: 661 mg
Carbohydrates: 56 g
Monounsaturated: 7 g
Fiber: 11 g
Scientific Training and Exercise Prescription Specialists
Researchers at the Medical U of South Carolina report that
people who drink tea or coffee are 50% less likely to carry
MRSA (an antibiotic-resistant staph infection) in their noses.
Drinking both equated with a 67% risk reduction. While a
definitive cause and effect was not established, both hot
beverages are known to have anti-microbial properties.
Just when you thought it was safe to drink, 2 new studies have shown that
diet sodas are associated with increased waist girth and poorer overall
health. 10 years of data on 474 subjects who drank at least 2 diet sodas/day
was presented by UT-San Antonio researchers at the American Diabetes
Association’s Scientific Sessions this summer. The second study found
aspartame raised blood sugar in diabetes-prone mice.
Can calorie counts at restaurants be trusted? Tufts scientists found that almost one-fifth
are off by 100 calories or more. They measured the calories in 269 food items from 42
restaurants - some fast food, some sit-down eateries - and found that 40% had at least 10
more calories than claimed, while 53% had at least 10 fewer calories than claimed. Sit
down restaurants are more likely than fast food restaurants to understate the calories.