 Top athletes are currently competing in London at the Summer Olympics to be crowned the strongest, fastest, most accurate in the world, and perhaps in history. The separation between gold and empty hands is often a split second or a fraction of a point. So what are the world's best athletes doing to gain a competitive edge over their opponents? Performance Enhancers: Sports Drinks vs. Bananas We have been trained by Gatorade to believe we need their colorful sugar water to perform at our best. Commercials show their scientists working with athletes in the lab to determine the best formula to unlock the secret of record-breaking performance. Professional athletes sweat neon green, red, and blue as they accomplish feats of superhuman strength. Olympic athletes are guzzling sports drinks by the gallon, right? Probably not. What's the research say about sports drinks' performance claims? A recent study reviewed 431 performance-enhancing claims for 104 different sports drinks and other products. Half of the products referenced no research for their claims, with the rest relying on 146 referenced studies. Half of those studies could not be reviewed. Only 3 studies out of 146 were determined to be of high quality. Conclusion: proof that sports drinks or other performance-enhancing products work is sorely lacking. The battle of sports drinks vs. bananas Another recent study compared the performance of cyclists drinking a sports drink vs. eating a banana. "Trained cyclists consumed either a cup of carbohydrate drink or half a banana every 15 minutes during a 75-kilometer simulated road race lasting 2.5 to 3 hours. Blood samples taken from the cyclists before and after the exercise were analyzed..." The winner of this athletic bout was bananas. Performance levels were similar in both groups, but bananas had the advantage: Bananas win as performance enhancers! "The bananas provided the cyclists with antioxidants not found in sports drinks as well as a greater nutritional boost, including fiber, potassium and Vitamin B6, the study showed. In addition, bananas have a healthier blend of sugars than sports drinks...'This type of research shows that you can have healthier carbohydrate sources before and after exercise that will support athletic performance just as well as a sports drink.'”  Chiropractic keeps Bolt running. Usain Bolt, the World's Fastest Man's Treatment Secret
Usain Bolt hasn't become the five-time World and three-time Olympic gold medalist, world record holder in the 100 meters, 200 meters, and 4×100 meters relay without taking proper care of his health. A doctor of chiropractic from Florida has been the official Chiropractor of the Jamaican Olympic Team since 1996. One of his patients is Usain Bolt, the world's fastest man. Chiropractic care helps keep Bolt healthy and performing at his best. With stiff competition in London, he'll need every advantage he can get to extend his reign as the world's fastest man. Unfortunately, his fastest competitor is also on the Jamaican team sharing the same doctor of chiropractic, and over 50 other chiropractors are official Olympic team physicians treating athletes. Bolt better go eat some bananas. Enhance your performance and your health naturally, with chiropractic care and proper nutrition. We recommend keeping the consumption of sports drinks to a minimum. These are designed to benefit only those athletes performing at an intense level for prolonged periods of time. Even those athletes are just as likely to benefit from a healthier snack, like a banana and drink of water. You don't need sports drinks to be the healthiest man in the world; just proper nutrition and a good doctor of chiropractic.
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 Chocolate milk can be healthy. Normally we would tell you to run the other way when someone offers you a chocolate milk, but you can make a healthy chocolate milk at home. Follow this simple recipe to whip up a refreshing drink you and your kids can enjoy.
1. 1/4 cup of good quality milk Good quality milk means the least processed milk you can find. Look for whole milk that hasn't been industrially processed to remove fat and homogenize it. Choose organic when you can to avoid antibiotics and hormones. Use milk from grassfed cows whenever possible. Coconut milk is a good substitute. 2. 2 good quality eggs Eggs? What? You're going to mix those in? Yes. Just make sure you're using good eggs - organic to avoid chemicals and strange feeds, and try to find pasture-raised eggs for a heftier dose of omega-3s and other important nutrients. The eggs add a nice creaminess and a good source of healthy fats and protein. 3. 1 teaspoon of cocoa powder As with all ingredients, try to get the real stuff. Avoid powders with added junk. Real chocolate is packed with antioxidants. 4. Stevia extract as needed to sweeten You can try some of the stevia products available in local stores. One brand we like is KAL, available on amazon.com. Stevia is very sweet so you don't need much (some servings are no more than a couple drops for plenty of sweetness). It's extracted from an herb and is naturally low calorie. If you don't have Stevia, try a touch of minimally processed honey. 5. 1 Scoop of quality protein (optional) Protein mixes can be a healthy addition to your diet, but be careful to choose one that avoids heating the protein and adding processed sweeteners or other chemicals. Learn more about protein mixes here. Blend and enjoy your delicious & healthy chocolate milk You can vary the amount of milk or eggs for the desired thickness. Vary the amount of cocoa or stevia to find the desired richness & sweetness. Other options: Add 1 TBSP kefir for 1 billion CFU of beneficial probiotics Add a capsule of vitamin D3 for a much needed boost for northeast Ohioans Add krill oil or fish oil for more healthy omega-3 fats Eating healthy can be delicious. It's all about eating real foods. Enjoy Dr Ryan's healthy chocolate milk recipe with your family.  Worried about diabetes? Sleep more, eat less rice. Two studies on diabetes have been in the news recently. One looked at the relationship of diabetes and consumption of white rice, while the other looked at diabetes and sleep.
Diabetes & Rice Consumption A meta-analysis reviewed four studies covering 13,284 cases of type 2 diabetes among 352,384 participants over 4 to 22 years. The researchers found those eating the highest amount of white rice have a 27% greater risk of developing diabetes. Results showed with each increase in rice serving per day, risk of type 2 diabetes rose by 11%. These results are not surprising considering white rice is a processed food that is high in carbohydrates. Processed grains tend to spike blood sugar levels and increase insulin resistance, leading to a higher risk of diabetes or worsening of the condition for those who already have it. Even whole grains like whole brown rice or wild rice should be consumed in limited quantities to avoid their high level of sugars. Further research has linked reduced insulin sensitivity to increased inflammation, which leads to a variety of chronic health problems. To reduce your risk of diabetes and other chronic problems, avoid processed/refined grains and limit whole grains in your diet. Diabetes & Sleep Prior population studies have indicated there is a link between lack of sleep and increased risk of diabetes and chronic conditions. Researchers have now published the results of an experiment that confirmed the link in a lab. "Healthy adults spent >5 weeks under controlled laboratory conditions in which they experienced [optimal] sleep, 3 weeks of sleep restriction (5.6 hours of sleep per 24 hours) combined with [abnormal day length], followed by 9 days of recovery sleep with [normal 24 hour days]." The researchers checked blood sugar levels throughout the experiment and found an increase in blood sugar when sleep was restricted or disrupted. Once sleep returned to normal, blood sugar levels improved again. Researchers concluded that restricted or disrupted sleep "alters metabolism and could increase the risk of obesity and diabetes." Our advice may not be easy, but it is simple: sleep well. And if you really want to avoid diabetes, don't wake up in the middle of the night to eat rice. |
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October 2024
Information and statements made are for education purposes and are not intended to replace the advice of your treating doctor. This blog is not a doctor and will not diagnose or treat your problems.
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