Running, Shoes and Hydration

July 2013- It's summertime and that means a lot of people are out running.  Some are running races and some are just getting into the game.  This article is designed to get you started without injury by implementing a progressive plan that includes proper stretching, keep you motivated by not over doing it, answer questions many have about proper footwear and the best ways to stay hydrated during these next two balmy months.  Even those that have been running for years can benefit from the new information to follow.

How do I begin running?  If you've never been much of a runner or are just getting back into running after an injury or life event it is always best to ease into a program and involve stretches and exercises to lengthen and strengthen the right muscles.  One common myth is that runners do not need to perform leg exercises.  Strengthening the legs will build muscle and protect the bones from fractures and breaks.  Starting with simple lunges, squats and calf raises go a long way.  Stretching the same muscles will keep you limber and allow you to go longer and farther each time.  Use a combination of stretching and foam roll techniques for best results.

Once you've began to strengthen and stretch it is time to get you moving forward.  The best way to start is with a combination of walking and running.  Each workout should start and finish with at least five minutes of warm up and cool down.  Walk leisurely for five minutes to begin then stop and check in with your body.  Is anything tight or sore?  If so address any issues with an additional stretch.  For your first few run/walk sessions begin by walking briskly for one minute followed by thirty seconds of jogging.  Alternate between the two for twenty to twenty-five minutes and cool down with that same leisurely walk.  As time goes by you can increase the time spent for the entire workout and increase your run/walk intervals lengths until one day you are able to complete that first 5k.

How do I know if I'm in the right shoe?   Should I wear a minimalist shoe?  Can I wear orthotics?  When in doubt it's always best to ask an expert.  You will be pleased to find that you do not need to go see a podiatrist to study your feet.  It is as simple as heading to your local specialty running store.  The employees of these stores are trained to watch you walk or run and assess your gate.  They will also look for any muscle imbalance and find the right shoe to help you prevent injury and run with better foot form.

Minimalist shoes are not for everybody.  A beginning runner should stick with shoes that are supportive and have enough cushioning to protect the foot from the new amount of stress being placed on them.  If you have been running for a while and found that you are prone to injuries, tend to strike the ground with your heal and carry more weight, minimalist shoes are very likely not right for you.  If you are more of a mid and forefoot striker, running greater distances and not prone to injuries a lighter shoe just may work for you.

While there is no extensive research that has been done on orthotics and injury prevention, some people have shown a decrease in injury while wearing them.  This tends to be people with flat feet or those who over-pronate.  Start by using an over-the-counter insert before spending big bucks on custom made orthotics.

It's so hot and humid outside.  What is the best way to rehydrate?  There are so many options when it comes to hydrating after a run it can be confusing as to which is the best.  So let's start with the most popular, Gatorade.  The following is a list of ingredients in order of quantity: water, liquid sugar, glucose-fructose (sugar), citric acid, natural and artificial strawberry flavor (mostly artificial), salt, sodium citrate, monopotassium phosphate and color.  You will notice that most of what it contains is processed sugar. A 20oz bottle contains 35g of sugar.  High levels of sugar in your blood can dehydrate you and the rush of sugar into your blood stream will burn off quickly making you crave more.  Twisted little circle isn't it?  Just a side note, Gatorade is owned by Pepsico. 

Next up is Vitamin Water and honestly it's the same thing.  Actually Vitamin Water contains as much sugar as most carbonated colas.  Along with Gatorade this is a last resort.

Our two best options contain the word water.  There's water itself, spring water preferred, but best of all options available is raw coconut water.  Raw coconut water replaces electrolytes needed after a good sweat, it contains natural sugars that enter the bloodstream slower and even small amounts of protein for muscle recovery.  The caveat with coconut water is it must be raw and is actually best straight out of the coconut.  Beware of pasteurized coconut water that has lost most of its vitamins and minerals.

So now you've got a plan to start running.  Go get your new shoes from a local specialty store and some raw coconut water and get out there.  I just may run into you.

Jason C. Venckus
Progressive Complete Health Inc.
www.goproveg.com 

Balancing Primary Food

June 6, 2013- America is a fantastic country.  We have the security, freedom and lifestyle desired by many people throughout the world.   However we are overweight, unhealthy and unhappy.  People rely on medications and expensive operations to maintain their health.  Healthcare costs are rising while overall health decreases. 

We are witnessing a health crisis in America today.  In 2008 1/3 of Americans were overweight or obese.  That number has risen sharply in the last few years.  We continue to eat poorly and gain weight, but why?  We know that we need to eat whole, healthy foods but we just can’t resist the junk in the machines and in the aisles.

What if the answer could be found by looking back to your childhood?  Think back to when you were a child and you were playing outside with your friends.  Your mother comes out and says, “Okay, dinner is ready.”  Your response was likely, “Just 5 or 10 more minutes, I’m not even hungry.”  You were happy, you were fulfilled and didn’t need food to feel satisfied.  You most likely scarfed down your food and went back out to play without going back for seconds.

Our relationships, career, physical activities and spirituality are referred to as our “primary food” and when these elements of our life are in balance we need less “secondary food”.  Modern nutrition including carbs, protein, fresh produce and fast food is really just one source of nourishment.

Sometimes we are not just fed by what we eat, but by the energy in our lives.  From these experiences we find that everything is food.  The foods that best promote health and wellness are play, fun, touch, romance, intimacy, love,

achievement, success, art, music, self-expression, leadership, excitement, adventure and spirituality.  With all of this “primary food” in balance we need very little “secondary food”.

When we are in love everything is bright and vibrant.  Everything is exciting and we crave less physical food.

When we are deeply involved with an exciting project, time falls away.  Hours pass.  You believe deeply in what you were doing and mealtime becomes irrelevant.

Finding purpose and peace can help you resist the junk foods we so widely crave.  When we have a bad day at work we look for something comforting to eat often in the form of chips, cake or candy.  The same goes when we have a bad fight with our partner.  When we feel good about ourselves, our relationships, our career and our spirituality only then will we make healthier “secondary food” choices.

Jason C. Venckus

Progressive Complete Health, Inc
Holistic Health Coach/Personal Trainer
www.goproveg.com

Breathing, Chewing and Your Health

 June 2, 2013
 

Stress, it happens to all of us.  We are under a lot of pressure at work, the kids are screaming or someone cuts us off while we are driving.  This provokes our “fight or flight” response making our breathing shallow and quick.  This is the body’s natural way of dealing with the situation.

This becomes a problem when that response is provoked by smaller, less momentous occasions more often.  This often results in health problems from high blood pressure to a compromised immune system leading to colds and other illnesses.

We cannot avoid all stressful situations, but we can control how we respond to them.  Sitting in a quiet room on a giant pillow deep in meditation doesn’t work for everyone.  But everyone can try deep breathing when a stressful situation arises.  When you feel stressed: stop, breathe deep and hit the reset button.

Mental health counselors recognize the ability of controlled breathing to:

-reduce stress and anger

-improve relaxation

-help us overcome fears

-assist those with PTSD (Post Traumatic Stress Disorder) 

-and even control the nausea associated with motion sickness.

If meditation is something you are interested in there is no one way or right way to do it.  Find a quiet room or area outside, turn off your mind and breathe deep into your diaphragm and out through your nose.  Repeat and relax.

Chew your food, chew it!

  

Digestion begins with the chewing process and if not done correctly can be detrimental to our health.  The more you break your food down with your mouth, the less taxing it is on your stomach. 

Often we use our forks like shovels piling in the next bite before we have finished the first.  If food is not completely broken down before it reaches the esophagus, it can remain undigested and cause bacteria growth in the intestines.

Chewing also creates saliva signaling the stomach, intestines and entire GI system that the digestion process has begun.  This helps the organs prepare for their digestion and keeps the body in balance.

Chewing also makes foods more enjoyable.  Plant foods are sweeter after being thoroughly chewed.  The sweet flavor of complex carbohydrates can only be fully appreciated by mixing with amylase in the mouth.

When you eat, put down your fork between every bite in order to focus and enjoy your food as well as aid in digestion.

Jason C. Venckus CPT, PES & H.C.

Progressive Complete Health

www.goproveg.com