Regular soda is bad for you - period. Loaded with ten spoons of sugar and with no caloric benefits, it should be avoided by all health-conscious individuals. But more and more research I read indicate that diet soda is just as bad!
Drs. Oz and Roizen had an interesting column syndicated in the June 4th edition of the Star-Ledger. To capsulize, they claim that even one diet soda a day can significantly increase chances for both heart disease and Type 2 diabetes. Probably enough to switch off of it, right there, but there are other points made, as well.
Besides the fact someone is more likely to eat more of something else because of the calories they are saving with the diet soda, Drs. Oz (yes, that Dr. Oz) and Moizen feel that the artificial sweeteners in the soda (and many other foods and drinks) may increase one's appetite by giving the brain a taste of something sweet without the corresponding calories that would suppress further hunger and cravings.
They also cite a University of Texas study that showed that the waistlines of daily diet soda drinkers expanded by three inches over nine years, compare to "non-drinkers" only added an inch. Occasional drinkers gained as well, 1.8 inches over that same period. That mid-section fat is considered the worst health-wise, surrounding the organs and increasing the chances for the diseases mentioned above.
The article also notes two separate studies (One by the American Cancer Society) that concluded that diet soda drinkers also had higher total weight gain totals than abstainers. I didn't find this final anecdote surprising: people who drank at least three diet sodas a day (logically, no one should be doing that!) were twice as likely to be obese or overweight as people who don't drink it at all.
Another thing that I find personally is that diet soda is a stimulant for my system. I can have a coffee or tea after dinner and fall asleep without a problem. Diet soda, I'm tossing and turning! Although the caffeine number is less, there is something in the chemical make-up of it that stimulates my nervous system.
Food and rink choices are one's own, and I'm against any type of government regulation on soda, sweetened or diet. But from a health standpoint, go with unsweetened iced tea or just water!
Tuesday, June 9, 2015
Bob Beckert 5-K 2015
The first weekend in June is one of the busiest on the New Jersey road racing calendar. Those looking for a local race in Somerset County for a good cause should remember the Bob Beckert Memorial 5-K Run, held each year at Watchung Hills High School in Warren.
The race is a true charity event, with 100% of the proceeds benefiting a scholarship fund at Watchung Hills in Mr. Beckert's name. The race is directed by his daughter, Kristin, and several family members run in it, as well. This was the 12th edition of the event, and (lending to it's small-town appeal) most of the faces are the same, year-to-year.
Many members of the Watchung Hills cross-country team participate, as well as many of the Beckert's friends and neighbors from Watchung and Warren. Mountain Fitness always has a group of runners from the club, also.
The first mile of the race is mostly downhill on Stirling Road. It's important to get a good start, because the hills come later. This is a low-key race, and the mile marker is a stripe in the road on Mountain Ave., just past the high school back entrance. No splits, you just have to know.
The second mile flattens out, and the two mile mark is another stripe on the road, near the corner of Sage and Indian Rock.
The third mile is the difference-maker. Starting with rolling hills on Mountain Avenue, you make a left into the high school parking lot, where you are greeted by the "Beckert Hill." Probably no more than 200-yards, it seems to go straight up, just when your heart rate is about to blow off the charts, anyway! Every step to the finish line feels like it could be your last.
There are nice amenities like raffle prizes, bagels, and sub sandwiches afterward, and quilted beach towels (perfect for this time of year) for age-group winners.
My own race went better than I expected, as I'm finally back down to times I ran "pre-torn meniscus."
A calculated fast first mile in 6:05, evening out the pace in the second, and surviving the third (with a death-like stagger up the final hill) to finish in 20:14.
A satisfying finish puts you in a good mood for the rest of the day, and then you start thinking about your next race. But for those previously unfamiliar, circle that first Sunday in June for the Bob Beckert Run next year. Hope to see you there!
The race is a true charity event, with 100% of the proceeds benefiting a scholarship fund at Watchung Hills in Mr. Beckert's name. The race is directed by his daughter, Kristin, and several family members run in it, as well. This was the 12th edition of the event, and (lending to it's small-town appeal) most of the faces are the same, year-to-year.
Many members of the Watchung Hills cross-country team participate, as well as many of the Beckert's friends and neighbors from Watchung and Warren. Mountain Fitness always has a group of runners from the club, also.
The first mile of the race is mostly downhill on Stirling Road. It's important to get a good start, because the hills come later. This is a low-key race, and the mile marker is a stripe in the road on Mountain Ave., just past the high school back entrance. No splits, you just have to know.
The second mile flattens out, and the two mile mark is another stripe on the road, near the corner of Sage and Indian Rock.
The third mile is the difference-maker. Starting with rolling hills on Mountain Avenue, you make a left into the high school parking lot, where you are greeted by the "Beckert Hill." Probably no more than 200-yards, it seems to go straight up, just when your heart rate is about to blow off the charts, anyway! Every step to the finish line feels like it could be your last.
There are nice amenities like raffle prizes, bagels, and sub sandwiches afterward, and quilted beach towels (perfect for this time of year) for age-group winners.
My own race went better than I expected, as I'm finally back down to times I ran "pre-torn meniscus."
A calculated fast first mile in 6:05, evening out the pace in the second, and surviving the third (with a death-like stagger up the final hill) to finish in 20:14.
A satisfying finish puts you in a good mood for the rest of the day, and then you start thinking about your next race. But for those previously unfamiliar, circle that first Sunday in June for the Bob Beckert Run next year. Hope to see you there!
Thursday, June 4, 2015
Workout Recovery
Two days ago, I had a great treadmill workout: One mile easy, 10 x 800-meters, all at grade 3, ranging from 8.0 at the start to 9.0 at the finish, with a 400 meter jog in-between. Over eight miles in total, a total of five intensely, with my heart-rate peaking at 163. I was about to do some post-workout massage on the foam roller when the phone rang, a five-minute conversation ensued, and the muscles turned cold. Most imperatively, it was 5:30 p.m., and I had to get home for dinner!
Yesterday, predictably, I couldn't run. My right knee was slightly swollen, and I felt discomfort in the right hip. I got in 45-minutes (13.5 miles) on the recumbent bike (a decent sweat!), and I'll be okay for running again today.
Bottom-line,. I had delayed onset muscle soreness (DOMS), and due to time constraints, didn't take the steps to alleviate it.
The Washington Post syndicate had a recent article on the subject, quoting Victor Ibrahim, a team physician for the D.C. United soccer team, and fitness author and running coach Matt Fitzgerald.
Fitzgerald explained that higher impact activity (like treadmill sprints) causes more damage, because of the eccentric (lengthening) strain of the movement. Further, the quads resist the stretch when the foot lands to keep the knee from buckling. This innate movement (a runner has no idea this is happening on every stride!) pulls the muscle in two directions at once, causing microscopic muscle fiber tears and delayed onset soreness. That's why I couldn't run yesterday!
To prevent the soreness, Dr. Ibrahim recommends a cool down after every workout; light running, stretching, foam roller.
If you have DOMS, try alternate exercise the next day, like swimming or biking, rather than complete rest. Try to stay away from more pounding on the body.
Nutritionally, the article recommends foods high in anti-oxidants (stay natural, lots of fruits and vegetables), as well as protein and caffeine. Anti-inflammatories help in pain reduction, but not in long-term muscle repair. Be careful here, too: I lived on anti-inflammatories for a couple of months after a torn meniscus last summer to keep running, and ended up with elevated liver enzymes. I went cold turkey for four months, and my liver numbers returned to normal.
Massage and foam rolling are definitely recommended, and Dr. Ibrahim suggest heat, in the form of heat packs, hot shower, or hot tub, to increase circulation.
Also, I tell clients all the time, don't be afraid of muscle soreness. It shows that your muscles are breaking down to rebuild themselves stronger - in other words, you are working hard!
.
Yesterday, predictably, I couldn't run. My right knee was slightly swollen, and I felt discomfort in the right hip. I got in 45-minutes (13.5 miles) on the recumbent bike (a decent sweat!), and I'll be okay for running again today.
Bottom-line,. I had delayed onset muscle soreness (DOMS), and due to time constraints, didn't take the steps to alleviate it.
The Washington Post syndicate had a recent article on the subject, quoting Victor Ibrahim, a team physician for the D.C. United soccer team, and fitness author and running coach Matt Fitzgerald.
Fitzgerald explained that higher impact activity (like treadmill sprints) causes more damage, because of the eccentric (lengthening) strain of the movement. Further, the quads resist the stretch when the foot lands to keep the knee from buckling. This innate movement (a runner has no idea this is happening on every stride!) pulls the muscle in two directions at once, causing microscopic muscle fiber tears and delayed onset soreness. That's why I couldn't run yesterday!
To prevent the soreness, Dr. Ibrahim recommends a cool down after every workout; light running, stretching, foam roller.
If you have DOMS, try alternate exercise the next day, like swimming or biking, rather than complete rest. Try to stay away from more pounding on the body.
Nutritionally, the article recommends foods high in anti-oxidants (stay natural, lots of fruits and vegetables), as well as protein and caffeine. Anti-inflammatories help in pain reduction, but not in long-term muscle repair. Be careful here, too: I lived on anti-inflammatories for a couple of months after a torn meniscus last summer to keep running, and ended up with elevated liver enzymes. I went cold turkey for four months, and my liver numbers returned to normal.
Massage and foam rolling are definitely recommended, and Dr. Ibrahim suggest heat, in the form of heat packs, hot shower, or hot tub, to increase circulation.
Also, I tell clients all the time, don't be afraid of muscle soreness. It shows that your muscles are breaking down to rebuild themselves stronger - in other words, you are working hard!
.
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