SIRC Newsletter - Healthy Holidays!

Check out the latest SIRC Newsletter -Healthy Holidays!

For 11 months of the year we watch what we eat and stick to our exercise routine. Then the holiday season rolls around and the wheels fall off. Tempted by wonderful goodies every time you turn around and overloaded by a hectic holiday schedule it is easy to let your healthy habits slip, overindulge, neglect your workouts and become stressed. But with a little moderation, organization and motivation it is easy to keep on track and have a healthy, active holiday season straight through to the New Year!

http://www.sirc.ca/newsletters/december09/index.html

Food for … health!

There are many foods and nutrients that can help boost our body’s health and performance. An article from the SIRC Collection highlights 10 foods that lead the pack because they have more highly concentrated nutrients or special compounds that fight disease.

1. Blueberries: These berries have more antioxidants than many other fruits and vegetables and are also a natural ant-inflammatory. The darker the berry the more antioxidants they have.
2. Tomatoes: Contain lycopene, a chemical that potentially helps to reduce the risk of several cancers.
3. Pomegranates: For heart health. Drinking an 8.5 oz glass a day can improve blood flow to the heart by 17%. The juice also helps prevent formation of fatty deposits on blood vessel walls and decreases blood pressure.
4. Salmon: High in Omega 3s which help with cholesterol, decreases inflammation and can elevate mood.
5. Flax seeds: Health benefits from these seeds include lowering cholesterol, triglycerides and blood pressure, and help reduce the risk of heart attack. They contain beneficial fats and are high in fibre.
6. Green Tea: Research suggests that those who drink green tea have shown lower cholesterol levels and that epigallocatechin gallate (EGCG) contained in green tea knocks out cancer cells.
7. Coconut: During cold and flu season the lauric and capric acids in coconut have antiviral and antibacterial activity to boost your immune system. Research also suggests that it boost your anti-inflammatory response.
8. Açaí: Full of antioxidants and health-promoting fats, the fatty acid in açaí has been shown to promote good heart health.
9. Broccoli: High in vitamins C, K and A, as well as dietary fibre, it also has multiple cancer fighting properties and protects against heart disease.
10. Dark Chocolate: Research shows that it is high in antioxidants and can lower blood pressure. Cocoa content should be 60% or higher, the darker the better.

Adding these foods into your daily diet can improve your health and help you avoid the chronic diseases that afflict many people.

For more details, order the full article from SIRC :
Barrett, Koren (2009). 10 Super Foods: What They Are and Why You Should Eat Them. Volleyball, Nov 2009, p.20-21.

What to Keep in Mind When Eating …

Now that Halloween has passed, what do we do when tempted by those extra leftover candies? Do we indulge in a little “guilty” snacking? Do we bring them in to our workplace to share with our colleagues? A recent article coming in to the SIRC Collection examines research compiled on the topic of mindful eating. This growing trend begins with the concept of paying attention both to inner cues (thoughts, emotions and sensations) and to the environment when contemplating triggers to eating.

Research suggests that mindless eating is a major factor in weight gain and plays a large role in the failure of weight loss attempts. It also notes that most of our eating decisions are automatic and made without awareness. Without this awareness most of our eating decisions are made without taking stock of the state of our bodies, our minds or our environment and the information to make conscious decisions. According to researchers the majority of our food decisions are not based upon hunger, but rather are influenced by stress, anxiety or frustration.

The philosophy behind mindful eating stresses the importance of carefully thinking through your food choices. It is not about what to eat and what not to eat, but rather being aware of the food you are about to eat, the reasons you want to eat, how you are eating and the choice you make in eating different foods. Learning to work with your body’s rhythms and your mind’s thought process leads you to make conscious choices.

A few electronic resources are provided to learn more about mindful eating:
· The Center for Mindful Eating
· The Cornell University food and Brand Laboratory
· The Association for Size Diversity and Health
· Mindful Eating: The CAMP System
· Dietitians of Canada
· American Dietetic Association

Nutrition Information

A recent article coming into the SIRC Collection discusses the importance of evaluating the information that you are finding on the web especially when passing it along to others. It reminds us that we must provide information in a way that encourages the consultation with experts in the appropriate field of interest. In this case, a panel of two dietitians and two fitness professionals identify “go-to” websites for nutritional guidance. Their top four websites include:

• The U.S. Department of Agriculture’s My Pyramid for personalized eating plans and interactive planning and assessment tools.
• Eat Right from the American Dietetic Association provides science-based food and nutrition information.
• The T. Colin Campbell Foundation which is a nonprofit organization providing scientific and health information to the public, without influence from industry or commercial interests.
• ConsumerLab.com which provides independent test results and information to help evaluate health, wellness and nutrition products.

In Canada we can consult the Dieticians of Canada for food and nutrition information.

So next time you are looking for information on any topic, make sure you consider the source when evaluating what you find.

Resource Reference:
Todd Webster, Sandy (2010). Experts Recommend Top Websites for Nutrition Guidance. IDEA Fitness Journal, 7(10), 58.

7 Canadian Power Plants

In the heart of flu season, protecting yourself from illness is very important. In the January/February edition of Canadian Running from the SIRC Collection, there is an article on 7 power plants to help boost your immune system. The 7 plants that are about can be grown right here in Canada. Whether you decide to use the plant as food, herb, or extract is up to you. If you want a little extract help for the immune system, an extract is the easy way to go. If you are looking for one-time boost go for the food options.

• Echinacea – a prairie coneflower, has chemicals in the leaves and roots are thought to increase white blood cell production and antiviral protein messengers. It is best used in on-and-off cycles to help prevent getting sick, and in immediate use when you already sick.
• Ginseng – Its root has shown that it can increase physical stamina and deter colds. Best used as a pre-emptive boost to the immune system, it should also be used in on-and-off cycles and no longer than 3 continuous months without consulting a health care provider
• Grapes – The seeds are good for you! In grape seeds and skin is found a nutrient, Resveratrol. Resveratrol is a great antioxidant which strengthens white blood cell membranes. Eating whole grapes can create a stronger immune system.
• Garlic – The bad breath cannot be hidden, but is another super-food that helps strengthen the immune system. It can be taken as an extract, fresh food, or the less effective odour-free option.
• Cranberry – They are a natural source of antioxidants that help counter the oxidative stress running. The easiest source is through consuming 100% juice. If it’s too tart to drink, dilute it with water.
• Goldenseal – It enhances the effect of other herbs. When used with Echinacea, it increases the production of antibodies and speeds recovery from the common cold. Take caution when using, it is a powerful force. So follow the directions with care.
• Elderberry – A producer of cold and flu antibodies, it has been used for a long time to help treat congestion of the lung and sinuses. Use of store bought extracts or juice are effective in treating, and preventing infection.

Reference from the SIRC Collection:
Lister, Patience. (2011). Power Plants. Canadian Running, 4(Jan/Feb 2011), 62-63.

Aboriginal Youth Unite This Week in Prince Rupert, B.C.

The 9th Annual Aboriginal Youth Conference called “Gathering Our Voices 2011” is currently taking place this week in Prince Rupert, British Columbia. This is an excellent opportunity to promote healthy living in Aboriginal communities as well as to provide education to Aboriginal youth on many important topics.

Hosted by the British Columbia Association of Aboriginal Friendship Centres, the conference is just one of the exciting initiatives focusing on youth as young as 14 years of age. The unique conference attracts close to 1500 Aboriginal youth from across Canada to participate in networking and leadership development opportunities focusing on areas of great relevance to them --- health, language, culture, employment, education, learning for life, and the environment.

This year’s conference, which runs from 21-24 March 2011, focuses on two themes. The first one is “A Vision of Our Future” which includes over 40 workshops, a career and education fair, cultural and recreational activities, social events and motivational speakers during the four day conference.

Some of the workshops that are arranged for the youth range include:

• Decisions, Choices and Consequences BEFORE and AFTER.”
• “Gitxsan Aerobics – Learn, Laugh and Love the Drum”
• “Honouring our Past to Protect our Future. Traditional tobacco use and commercial tobacco misuse.”
• “Back to the Roots with Holistic Nutrition”
• Indigeneous Games & Sports

The second theme of the conference is a “Health Challenge” contest. The goal is to challenge youth to increase their daily physical activity. Between22 November 2010 and 30 January 2011, teams or individuals logged their fitness participation on Activity Tracking Charts where the winners with the most active time will be awarded prizes this week.

For more information on Aboriginal sport and physical activity contact SIRC!

Forever Young

As we all get older, age starts to take a toll on our bodies. For most of us this is a pessimistic outlook that we do not want, therefore we need to take action. Quality of life is just as important as quantity, training is necessary for health and longevity.

Exercise suggestions:

• When going to the gym, a workout should not be focused on a specific area of the body. Most people that work out solely their arms or legs are not trying to improve the muscle’s function but rather how they look. It is okay to train for aesthetics, however as we age our bodies naturally lose strength and size (sarcopenia).  Therefore it is important to keep the whole body in mind, functioning as a well oiled machine.
• The most important thing to remember is not to train the muscle but rather to train the movement. Some ideal exercises include squats, over head presses and dead lifts. These may sound like hardcore power lifts, however it is not about how much weight is used but rather applying the proper technique.

• The average human spends 9 hours sitting a day. Overtime, this will take a toll on an individual’s posture. In order to help with hyperkyphosisor a rounded upper back, rowing type movements will strengthen the core. Having poor posture can also make you appear much older.
• As we age, along with poor posture, our muscles and joints tend to stiffen, reducing flexibility. The condition associated with muscle becoming worn is called osteoarthritis. This can affect our balance and ability to move smoothly. Contrary to popular belief, strength training and weight bearing exercise decreases, not increases, joint pain. Studies show that people suffering from arthritishave reduced knee pains after performing squats regularly.

Before walking through those gym doors it is important to set a workout plan that considers your medical needs. Personal trainers may come at a cost but they are highly qualified and can be very beneficial.     

Source from the SIRC Collection:

Dale, P. (2011) Anti-Aging Strategies. Ultra- fit. 21(6), 112- 113.

Weight gain ... the healthy way!

Contrary to popular belief there is a time and a place for weight gain. Many athletes are required to gain weight to increase strength, increase their size or increase their musculature. In sports with weight categories, being a heavier weight may not always mean being "fatter" but having a fit heavier body mass. The focus of a recent article in the SIRC Collection addresses athletic weight gain emphasizing a nutritionally balanced plan.

The article acknowledges that gain weight for athletes can be a challenge as weight gain comes from consuming more calories than are burned through activity. However, it is stressed that meeting this challenge can be done by increasing the energy intake by focusing on a variety of healthy foods.

Here are some of the author's suggestions to increase calorie intake for "healthy" weight gain:

• Plan ahead. Eat at least three meals daily with snacks in between. Planning ahead will help you keep track of total calories of consumption in relation to the energy burned in training/competition
• Carry energy-dense snacks (trail mix, granola, nuts, low-fat cheese, peanut butter sandwiches)
• Drink fluids with calories (100% fruit/vegetable juice, 2% milk or chocolate milk). Try a smoothie or milkshake.
• Try more starchy vegetables (corn, potatoes, peas) which contain more calories. 
• Add nuts, raisins, dates and other fruits to cereal and yogurts.
• Include protein (lean meats, poultry, eggs, low fat milk, cheese, peanut butter and beans) to every meal
• Eat snacks after workouts (fruit, fruit juice, low-fat milk, cereal, peanut butter on toast, bagels or crackers) to replace calories burned in training
• Increase muscle by including strength training sessions in your training
• Get plenty of sleep. Rest helps build muscle.
• Be careful of supplements advertising weight gain and/or increase muscle size, to avoid risk of doping infractions, unsafe ingredients and questionable effectiveness. Most of the same benefits can be found through food options.

The key to remember is that weight gain should be pursued through a balance of healthy food choices, training and recovery. Having a well researched plan in place will be give you the best edge.

Resource from the SIRC Collection:
Woolf, K. (2012). Weight Gain Tips. Splash, 20(2), 12.

Other online resources:
Weight Gain Tips for Athletes
Gaining Weight for Athletes: Nutrition Plan to Put Weight On
Weight Gain in Junior Athletes

Nutrients for Busy Athletes

Most athletes, professional and recreational, often eat relatively well but with busy lifestyles it can be very useful to be informed of a few of the key nutrients you can target for optimal health. We all know that we need to eat more fruits and vegetables, drink more water and choose low fat foods but did you know you may be missing some key nutrients including, calcium, zinc, iron and essential fats? 

Calcium: Before you skip over this section, it is common to think that we all get enough calcium, yet the reality is that we need at least 3-4 servings a day to get the recommended intake.  If any of you enjoy plain black coffee and dislike yoghurt, chances are you are not getting enough calcium to achieve optimal bone health for your training load which can result in bone loss and and increased risk of stress fractures.  If you can't have dairy, try incorporating calcium enriched soy products to boost your dairy intake.

Zinc: Zinc is an often forgotten but essential nutrient that performs a number of important roles in the body including healing, immune function, and hormone production.  Try lean red meat, whole grain breads, breakfast cereals and shellfish.

Iron: Athletes can be susceptible to iron deficiency anemia (particularly women or endurance runners), therefore its extra important to ensure you get the optimal amounts of iron in your body.  Iron is the building block of hemoglobin which carries oxygen throughout the body.  When someone is anemic the muscles are starved for oxygen and this can negatively affect performance.  Lean red meat should be consumed 3-4 times a week, while this may seem like a lot, you don't need large portions to reap the benefits.

Essential Fats: Don't be afraid of fat!  Essential fatty acids (EFA) can help maintain healthy joints, regulate your metabolism and reduce inflammation.  Good fats can be found in all sorts of different foods including avocado, fatty fish, olive oil, nuts and tofu.

Keep in mind that balanced nutrition is an essential for everyone but is extra important for those who want to excel as a competitive athlete.

References from the SIRC Collection: 

1. Libin D. Fighting Fat Phobia. Black Belt. December 2011;49(12):34.
2. Mansfield B. Iron for Health and Fitness. Skitrax. Spring2012 2012;22(4):49.
3. Micheletti A, Rossi R, Rufini S. Zinc status in athletes: relation to diet and exercise./Niveau du zinc chez l'athlete en relation avec l'alimentation et l 'exercice pratique. Sports Medicine. 2001;31(8):577-582.
4. Nguyen V. Calcium for Athletes to Improve Bone Strength and Health. NSCA's Performance Training Journal. November 2010;9(6):11-13.
5. Seebohar B. OMEGA-3 FATS: ESSENTIAL TO HEALTH. Triathlon Life. Winter2009 2009;12(1):39.
6. Woodward G. Do you get enough calcium?. Australian Orienteer. June 2010;(158):25.

Maintaining your Summer Fitness Gains

Many of us have been taking advantage of this hot summer to exercise and further our training goals, so with fall just around the corner, how can we maintain the fitness gains we worked so hard to attain?  Consistent commitment to any exercise training involves a lot of motivation, effort and hard work that we don't want to see decline over the winter months.

Long-term exercise training has many benefits for the human body:

• increased aerobic power
• lower body fat
• muscle strength
• endurance
• and an increase in flexibility 

 One of the most important factors that influence fitness gains is the exercise dosage which refers to the intensity, frequency and duration of your workouts.  Studies have shown that fitness gains can start to decline in just 1 to 2 weeks after training stops.  While this may seem a little discouraging, studies also show that if you continue to exercise at a reduced volume but at higher intensities you can maintain your fitness gains.

Tips for staying active:

• Choose activities you enjoy, this will help you stay motivated
• Prepare for inclement weather by wearing the appropriate clothing, reflective clothing if exercising in the dark
• Use this opportunity to try something new, like archery or a dance class
• If weather keeps you indoors, try active play video games
• Get online and see what's going on in your community
• Be creative with your workouts, try a hula hoop, running up and down your stairs, or mall walking
• Allow for proper recovery, this is a big factor in maintaining enthusiasm for exercise

Just because summer is winding down doesn't mean giving up all that hard work.  With a little motivation and creativity we should all be set to tackle another summer when it comes around again.  

References from the SIRC Collection: 

1. Block P, Kravitz L. Tailoring Nutrient Intake to Exercise Goals OPTIMIZE MUSCULAR FITNESS GAINS WITH PERIODIZATION-SUPPORTIVE NUTRITION. IDEA Fitness Journal. September 2006;3(8):40;48-55.
2. Cross-train for big fitness gains. Backpacker. May 2009;37(4):44.
3. Karp J. A primer on periodization training: how to help clients optimize fitness gains by varying training loads and rest periods. IDEA Health & Fitness Source. May 2000;18(5):23-26;28-29.
4. Fitzgerald M. Recovery-based training: sure, training is important, but make no mistake about it - your fitness gains happen during the recovery phase. Follow these 10 tips for elevating the recovery process and spiking your results. Triathlete. January 2003;(225):76-78.
5. Swank A. Clinical Applications. Maintaining Your Fitness Gains: When Less Really Is More. ACSM's Health & Fitness Journal. July 2012;16(4):35-36.

Don't let age slow you down!

Many of you may not know that the International Council on Active Aging celebrates Active Aging Week, from September 23-29.  A lot people participate in this annual event, with this year's theme being many journeys, many destinations.  To celebrate this week, we are giving some tips for
healthy, active living, so you don't have to let age slow you down!

1. Determine your participation style - Do you prefer being with a running group/fitness class or do you like to fly solo?  Do you like indoor or outdoor fitness?  How much time can you dedicate to your fitness routine?

2. Warm-up - Before any exercise, your body needs time to adjust to the upcoming workout.  Be sure to take your time, rushing through your warm-up routine can increase your chance of an injury.

3.  Strength training - Don't be alarmed, you don't need to be a body builder to lift weights.  Starting with small weights and gradually working your way up will do wonders for an aging body.  Many studies have shown that strength training aids in maintaining muscular mass, benefits your joints and increases your metabolism. 

4. Take a Yoga, Pilates, or stretching class - These low impact classes are gaining in popularity with our aging population.  They are also a form of strength training and as an added benefit, help your balance which can reduce falls.  One class a week is good, but if you can add a daily stretching routine on top of it, you'll be doing your body a favour.

5. Eat a balanced diet - We hear this all the time, but it gets even more important as we age.  Try to get as many leafy greens, vegetables, nuts and fish as you can.  All are excellent sources of vitamins and minerals and will give you the energy you need to stay active.

6. Take your vitamins - If you can get enough vitamins through food, vitamin B12, vitamin C, vitamin E, vitamin D and omega 3's can all be taken as a supplement and are great additions to a balanced diet.

7. Get some sleep - Yes, exercise is important, but it's also essential to let your body recover.  Take a 15 - 20  minute nap each day; put your feet up, turn off the phone and let your body relax for a bit.

8. Regular medical care - Seeing your doctor for regularly scheduled visits is important for everyone.  Even if you are an athlete, we are all prone to the everyday problems of aging.

Exercise is beneficial to everyone, including those with chronic pain or special mobility needs. Even moderate activity can improve your quality of life so get out there, get moving and above all, have some fun!

References from the SIRC Collection:

1. Dudney G. Run for your life! Aging is not the enemy of the runner as long as the running can be kept fresh. Marathon & Beyond. November 2004;8(6):64-68;70-72.
2. Holviala J, Kraemer W, Häkkinen K, et al. Effects of strength, endurance and combined training on muscle strength, walking speed and dynamic balance in aging men. European Journal Of Applied Physiology. April 2012;112(4):1335-1347.
3. Kruger J. Guidelines for physical activity: pointers for active-aging professionals. Journal On Active Aging. January 2010;9(1):34-39.
4. Phillips W, Alvar B. Developing strength in older adults: how much training is 'enough'?. Journal On Active Aging. March 2004;3(2):34-37.
5. Scott D. Beat the aging curve: 25 tips for healthy aging. Triathlete. April 2007;(276):188;190-191.
6. Strength training can relieve knee osteoarthritis. Research Review (International Council On Active Aging). January 28, 2009;9(4):4.

Does exercise help osteoarthritis?

Osteoarthritis or "common arthritis" is the gradual wearing down of the joint's hyaline cartilage. Our joint's have a shiny, smooth surface at the end of each bone which allows friction and free motion. When this area becomes damaged, thinned or worn away it is known as osteoarthritis. The rubbing of the damaged area is painful and the repetition leads to inflammation, swelling and more pain.

Three kinds of exercises you can do if you have osteoarthritis:

• exercises involving range of motion, also called flexibility exercises
• endurance or aerobic exercises such as swimming
• strengthening exercises such as lifting small weights or resistance band training

Exercise is considered the most effective non-drug treatment for reducing pain and improving movement for people with osteoarthritis.  Keep in mind that exercise should be balanced with rest and joint care. If your joints hurt or you have redness or swelling, rest your joints and then try again.  Other treatments include physiotherapy, podiatry, anti-inflammatories and supplements such as Glucosamine and Chondroitin.  These supplements are not heavily researched, however they are still widely prescribed to help people with osteoarthritis.

You may not be able to perform like you did when your were in your twenties, but the smart person who continues to exercise is one who adapts their training and works with their body, not against it.  As always, before starting any training regimen, speak to your doctor first and then decide which exercises may be best for you.  Many people have made changes to their lifestyle after being diagnosed with osteoarthritis and continue to enjoy daily exercise.

References from the SIRC Collection: 

1. Better adherence to exercise means better relief from osteoarthritis pain. Research Review (International Council On Active Aging). July 28, 2010;10(27):2-3.
2. Christensen K. Ease the Pain of Arthritis With Exercise. American Fitness. July 2009;27(4):12-13. 
Exercises in Warm Water Can Help Relieve Osteoarthritis Pain. PT: Magazine Of Physical Therapy. January 2008;16(1):66-68.
3. Focht B. How Knee Osteoarthritis Patients Can Use Exercise to Enhance Quality of Life. ACSM's Health & Fitness Journal. September 2012;16(5):24-28.
4. Page P. Knee osteoarthritis: strength training for pain relief and functional improvement. Functional U. September 2003;1(6):1-6.
5. People with osteoarthritis feel better with exercise and the right shoes. Research Review (International Council On Active Aging). March 24, 2010;10(12):2-3.

Food for the traveling athlete

As an athlete, there is a good chance that you will be traveling to competitions at some point in your career.  Wherever you are, a change in your schedule, environment or even time zone can significantly disrupt an athlete's routine, especially diet.  Sometimes when you're tired and hungry it can feel easier to just grab-and-go but it's important to remember that making good food choices on the road can have a profound affect on your performance on and off the field.

While some athletes may not be sensitive to changes in their schedule, others can be exceptionally sensitive and a change in their usual food habits can result in sudden weight gains or losses, constipation, fatigue/energy and dehydration.

What can you do?

1. Research food availablity - Will there be supermarkets nearby? Is there cooking equipment available?  Once you have an idea of what's in the neighbourhood you'll be able to decide on what to stock up on when you arrive.
2. Stay hydrated - This is especially important if you are traveling by plane.  Take a water bottle everywhere you go so it's easily accessible; the body needs 2-3 litres of water a day, more if you are training heavily. Also be aware of any water safety issues, and bring bottled water as necessary.
3. Take food with you - Keep some protein bars, breakfast cereal, and various snacks in your pack so that no matter where you are, you will always have something nutritious to eat.  
4. Take a multivitamin - These can be used when your nutritional intake may not be adequate and will ensure you get the minimum level of vitamins and minerals.
5. Know what to do if you get an upset stomach - This is always a risk when traveling internationally, especially when our bodies get introduced to new food, water and time zones.  If you do feel ill, it's important to keep eating simple carbohydrates, like toast, bread, rice or crackers.  Avoid dairy and alcohol as these can make an  upset stomach worse.  Once again, stay hydrated.

Ensuring that you eat right on the road may require some planning but with some forethought and the ready availability of family style restaurants and supermarkets, an athlete should be able to stick to their training diet without too much hassle.

References from the SIRC Collection:

1. Burrell S. Eating right on the road. Australian Tennis Magazine: Asia & The Pacific. September 2012;37(9):49.
2. Cort M. Travel Nutrition Strategies. Modern Athlete & Coach. April 2007;45(2):15-16.  
3. Korzun A. Travel nutrition…more than just a "Plan B". Olympic Coach. Summer2008 2008;20(3):19.
4. Reilly T, Waterhouse J, Burke L, Alonso J. Nutrition for travel. Journal Of Sports Sciences. December 2, 2007;25:125-134.
5. Skolnik H. Sport nutrition in a fast-food society: eating on the road. Athletic Therapy Today. November 1999;4(6):22-26.
6. Yrjovuori M. Taking It on the Road. Volleyball. October 2009;20(10):21-22.

Exercise is a brain booster!

One of the most interesting findings in the last few decades is that the increased oxygen that the brain gets while exercising is almost always accompanied by an upswing in mental sharpness. While this has often been associated with older exercisers, don't dismiss this for all exercisers in general.  Recent studies have shown that students who exercise regularly show increased levels of concentration, quicker reflexes and an improved ability to multi-task.

The brain is an amazing organ that consists of over 100 billion nerve cells that communicate with the assistance of hundreds of different chemicals that work together to create that "feel good" feeling after exercise.

Positive effects of exercise include:

• mood boosting
• natural antidepressant
• augments memory and learning
• increases brain density
• stimulates growth of cerebral blood vessels
• enhances communication between synopses

It is interesting to note that these studies determined that the intensity of the exercise mattered less than the frequency.  It was found that you don't even have to go for long periods of time, any amount of movement creates a positive response within the brain.  Basically, you can break up the time you spend exercising as long as you get out and move your body.

There’s plenty of evidence that suggest that regular aerobic exercise also helps the brain by reducing stress and anxiety and decreases the chance of  diabetes and cognitive decline.

The positive effects of regular exercise with young adults and brain function is just beginning to be understood; however, there is evidence suggesting a significant relationship between physical activity and increased cognitive function through to adulthood.  This means that no matter how smart you are, your brain gets better with physical activity. 

References from the SIRC Collection: 

1. Carpentier J. Keys to Enhance Brainpower. American Fitness. May 2010;28(3):62-63.
2. Fernández Á. Healthy brain aging: why we need to retool 'Use it or lose it'. Journal On Active Aging. July 2009;8(4):40-43.
3. Kleim J. Exercise and the Brain: Exciting discoveries underscore how exercise benefits brain health and boosts lifelong learning. IDEA Fitness Journal.March 2011;8(3):74-76. 
4. Kravitz L. Exercise and the Brain: It Will Make You Want to Work Out. IDEA Fitness Journal. February 2010;7(2):18-19.
5. Lifelong Aerobic Training Preserves Brain Health. IDEA Fitness Journal. October 2011;8(9):74.
6. Study Finds Exercise Improves Thinking. Parks & Recreation. December 2007;42(12):18.
7. Roy B. Exercise and the Brain: More Reasons to Keep Moving. ACSM's Health & Fitness Journal. September 2012;16(5):3.

Myths and Truths on Juicing

Many people tout the health benefits of adding freshly squeezed juice to our diets, but with all the conflicting information out there it can be hard to know what is true and what is not.  When talking about adding fresh squeezed juice (fruit or vegetable), we are referring to the fresh juice that you can easily make at home if you have the right equipment. 

Juicing gets rid of the toxins in your body

Myth - Drinking juice can't flush pesticides or other toxins out of your body.  As a matter of fact, your body does a fantastic job of "detoxing" on its own through your liver, kidneys, lymph glands, colon, lungs and skin.

Drinking fresh juice helps to keep you hydrated

Truth - Drinking a cup of juice before or after your workout will hydrate your body and also give you the carbohydrates you need to keep your energy up.  Be aware that fruit juice can provide a lot of calories, so try not to over do it.

It speeds up the recovery process

Truth - Studies have shown that certain juices can be beneficial to the recovery process, such as pomegranate and tart cherry.  These two types of juices tend to be more easily obtained in a store, however, if you decide to buy any of these juices, avoid buying juice with added sugar.

It gives your digestive tract a break

Myth - In fact, your stomach, intestines, and colon are muscles that need to be used in order for them to work properly.  If left for too long on a juice only diet, your digestive tract may actually slow down.

It increases athletic performance

Truth - Once again, studies have shown that certain juices improve performance.  Currently, there is information that states that beet juice can have a positive affect on performance. It's not clear how it works, but researchers suspect that it's due to the large amounts of nitrates in beets.  The nitrates  turn into nitric oxide in the body, which reduces the amount of oxygen required to perform exercise.

It's full of nutrients

Truth - When you squeeze fresh produce, fruit or vegetables a large amount of nutrients are transferred to the juice.  Dark leafy greens, berries, oranges and carrots are the high performers.

It's good for weight loss

Myth and Truth - If you drink only juice for days, assuming you stick to the low sugar juices you will lose weight.  Juice fast diets are not a healthy way or sustainable way to lose weight since it affects many aspects of your body, including your ability to recover from intense training and can negatively affect your immune system.

Overall, juicing is probably not any healthier than eating whole fruits and vegetables since there is no solid scientific evidence that proves otherwise.  However, if you have trouble getting the required amount of fruits and vegetables in your diet, it can be a good way to incorporate it into your lifestyle.

References from the SIRC Collection: 

1. Bhardwaj R, Pandey S. Juice Blends-A Way of Utilization of Under-Utilized Fruits, Vegetables, and Spices: A Review. Critical Reviews In Food Science & Nutrition. July 2011;51(6):563-570.
2. Hamitton A. Beat a PB with beetroot juice. Cycling Weekly. February 9, 2012;:37.
3. Kordich J. The Joys of Juicing: Fresh juice is a quick, delicious way to consume nutritious fruits and vegetables raw and in quantity. Yoga Journal. August 1993;(111):18.
4. Marsh T, Cullen K, Baranowski T. Validation of a Fruit, Juice, and Vegetable Availability Questionnaire. Journal Of Nutrition Education & Behavior. March 2003;35(2):93.
5. On the Beetroot Juice. Joe Weider's Muscle & Fitness. October 2010;71(10):32.
6. Perry M. can juice really make you healthier?. Shape. June 2008;27(10):166-172.
7. Spalding L. the big squeeze. Yoga Journal. August 2010;(230):35-38.

Let kids play!

Most experts agree that Canadian children need to increase their physical activity. We also know that organized sport can help achieve that.  However, concentrating on one sport or putting too much focus on winning may lead to kids dropping out of sport altogether.

A recent survey has shown that the main reason that kids drop out of sport is that they just aren't having fun anymore. While competition definitely has its place, a lot of children may feel unwanted pressure to perform rather than the working on skill development or just enjoying themselves.

Unstructured game time or an increased focus on practice time instead of competition is important in order for a child to:

• Create their own passion for their sport
• Transfer what they are learning into a game
• Prevent boredom and/or burnout
• Give them an opportunity to explore other sports and harness other skills
• Allow them to be social and have fun 

Set realistic expectations for young ones; the opportunity to dribble, pass, or shoot is way more appealing than sitting on the bench or standing in the outfield waiting for the ball to come you. Create skills challenges or mini-games and work them into your practice. Remember to offer encouragement and support if a player doesn't quite get the skill you are trying to teach.

Young children need a positive environment where players can learn the game at their own pace. Focusing on skill development and adding in the fun could make the biggest difference for a child forming a lifelong passion for sport.

References from the SIRC Collection:

1. Average Canadian kid gets about 8½ hours of screen time a day. Active Living. May 2012;21(3):26.
2. Aylward L. Let the Kids Play. Golfdom. November 2006;62(11):24-31.
3. Barrell M. When Can I Play Again? Getting Kids' Competition Right!. Australian Tennis Magazine: Asia & The Pacific. October 2011;36(10):60.
4. Howe B. Let the kids play...the top reasons why kids drop out of soccer. Down-The-Line. 2001;(4)
5. Melville S. Will kids be kids? Is play something that children do, or is it now something that must be provided for them?. Leisure Manager. August 1997;15(4):35-36.
6. Weinerth J. 4 v. 4: more passes, more fun. Survey shows involvement of players is far greater in small-sided games. Soccer Journal. January 2004;49(1):29-30.
7. Young C. The Importance of Putting the Fun Back In to Youth Sports. ACSM's Health & Fitness Journal. November 2012;16(6):39-40.

Core Training - Not just for your abs!

We've all heard fitness experts claim that core training is important for overall fitness and health. Health clubs offer core training exercise groups and physio therapists recommend it for those recovering from injury. Your core is the collection of muscles that stabilize the spine, this includes the hips, pelvis, abdominals, lower back, mid-back, and neck regions of the body. These muscles are extremely important in all sports, so why do so many athletes overlook core training?

The reason most athletes skimp on this vital part of their workout is because the benefits are simply overlooked.

Benefits of core training:

• Develop better posture
• Decreases back pain
• Helps injury prevention and rehabilitation
• Increased flexibility
• Greater physical strength
• Improved respiration and lung capacity
• For seniors, it can help to improve balance, reduce injury, and maintain mobility

It's important to note that performing a few crunches is not proper core training. Since your core involves many different muscles groups, a variety of exercises are needed to ensure you work them all; some exercises to explore include, but are not limited to, lunges, bridges, planks, and crunches. Pilates and Yoga classes are also excellent for strengthening your core muscles while also improving balance and posture.

When your core is strong, your whole body works better. Core training isn't just for athletes, it's for anyone who would like to have their body working at its greatest potential. For anyone just starting an exercise program, be sure to talk to your family physician first.

References from the SIRC Collection:

1. Aggarwal A, Kumar S, Kumar D. EFFECT OF CORE STABILIZATION TRAINING ON THE LOWER BACK ENDURANCE IN RECREATIONALLY ACTIVE INDIVIDUALS. Journal Of Musculoskeletal Research. December 2010;13(4):167-176.
2. Han C, Wang W, Cheng B, Liu S. Basic Issues of the Core Strength Training: The Core Area and Core Stability. Journal Of Tianjin Institute Of Sport / Tianjin Tiyu Xueyuan Xuebao. March 2012;27(2):117-120.
3. LaRue L. Wave of the Fitness Future: 3-D CORE TRAINING. Volleyball. May 2011;22(4):26-29.
4. Nelson N. Diaphragmatic Breathing: The Foundation of Core Stability. Strength & Conditioning Journal (Lippincott Williams & Wilkins). October 2012;34(5):34-40.
5. Sudicky A. Core without the Crunches. Volleyball. April 2012;23(3):24-27.
6. Yu J, Lee G. Effect of core stability training using pilates on lower extremity muscle strength and postural stability in healthy subjects. Isokinetics & Exercise Science. June 2012;20(2):141-146.

InBody Body Composition Analyzer

At the Canadian Sport for Life National Summit in Gatineau-Ottawa, Canada, the staff at SIRC got to meet some very friendly and knowledgeable people and we learned a few new things as well. One of the interesting experiences we had was trying out InBody's body composition analyzer.

This machine measures body composition using Bioelectrical Impedance Analysis (BIA) to give you a fast, non-invasive and accurate reading of your lean body mass, body fat and body water. The machine passes a low level electrical current through a person's body at touch points in the hands and feet.  The current passes through the muscle, fat and water at different rates making it possible to get an accurate reading of a participants body composition. The whole process takes about a minute and the machine gives you a detailed printout of each measurement and the recommendations for areas of improvement. 

The InBody machine will also measure your Basal Metabolic Rate to help you gauge the amount of calories you should be consuming on a daily basis for optimal health.  Based on your results, the InBody will make its suggestions for how much muscle and fat you should gain or lose in order for you to achieve your ideal body composition.

This type of read out can be a useful tool in knowing what your body is comprised of, whereas stepping on the scale or measuring your body mass index (BMI) gives you somewhat limited data to work with. Having a permanent record of where you started and measuring it periodically over time, every three months for example, a person can easily track the progress they've made in their health and fitness levels.

Paul McDonald, a representative for Jedco Marketing, was very helpful in explaining the printout and how the machine worked.  It was explained that the results could be very useful in forming a guide for creating a personalized plan for those new to exercise, as well as a great option for athletes looking for an accurate reading in order to target specific areas for improvement. 

References from the SIRC Collection:

1.Company J, Ball S. Body Composition Comparison: Bioelectric Impedance Analysis with Dual-Energy X-Ray Absorptiometry in Adult Athletes. Measurement In Physical Education & Exercise Science. July 2010;14(3):186-201.
2. Ji-Guang W, Yi Z, Biao L, et al. COMPARISON OF TWO BIOELECTRICAL IMPEDANCE ANALYSIS DEVICES WITH DUAL ENERGY X-RAY ABSORPTIOMETRY AND MAGNETIC RESONANCE IMAGING IN THE ESTIMATION OF BODY COMPOSITION. Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins). January 2013;27(1):236-243.
3. Malisova O, Bountziouka V, Panagiotakos D, Zampelas A, Kapsokefalou M. The water balance questionnaire: design, reliability and validity of a questionnaire to evaluate water balance in the general population. International Journal Of Food Sciences & Nutrition. March 2012;63(2):138-144.
4. Ryder J, Ball S. Three-Dimensional Body Scanning as a Novel Technique for Body Composition Assessment: A Preliminary Investigation. Journal Of Exercise Physiology Online. February 2012;15(1):1-14.
5. Separately Assess Body Weight, Body Fat, and BMI. Running & Fitnews. March 2011;29(2):3-8.
6. Stahn A, Terblanche E, Strobel G. Modeling upper and lower limb muscle volume by bioelectrical impedance analysis. Journal Of Applied Physiology. October 2007;103(4):1428-1435.

Be a Healthy Camper!

by Emily Syer 
Algonquin College Library Technician Program
SIRC Intern

With Victoria Day fast approaching, many of you may be already airing out your camping gear. When you travel, keep in mind that there are plenty of ways to stay active during your weekends of campfires, sunshine and relaxation.

Paddling - Most campgrounds have canoes and/or kayaks available for rent. Paddling is a peaceful and great way to enjoy nature’s scenery, as well as an opportunity to take advantage of the many physical benefits:

• Increased muscle strength, particularly in the arms, back, shoulders and chest from the repetitive stroke of the paddle in water 
• Improves joint health and flexibility 
• Improves balance 

 Tip: It’s helpful to warm up your muscles before/and after any physical activity

Hiking - Trail hiking and Nordic walking are also excellent options for staying active on your vacation - both provide numerous benefits to your health including:

1. Weight management
2. Reduction of cholesterol, blood pressure and stress levels 
3. Prevention of diabetes as well as providing protection for your heart and lungs

Swimming - Who doesn’t love to jump into the lake for a refreshing swim on a hot day? While a long dip in the water can be great, there are plenty of group activities available that are good for splashing around in shallow water. Water tag, racing, water balloons, and volleyball are all great activities that can involve multiple families.  

Tip: It’s recommended that all water activities be supervised by an adult. 

Of course these are just a few ideas to think about as there are many summer activities to choose from. Camping is a great way for families to connect and enjoy each others' company whether it's by participating in group activities or just relaxing by the fire.

References from the SIRC Collection: 

1. GARST B, MARUGG M, THOMPSON S. Building a "Healthy Camp". Camping Magazine. March 2013;86(2):46-49.
2. Mitchell J, Fear G. Fundamentals Of Outdoor Enjoyment. Tacoma, Wash.; United States: Survival Education Assoc.; 1977.
3. SANTOS L, FERNANDEZ-RIO J. NORDIC WALKING. JOPERD: The Journal Of Physical Education, Recreation & Dance. March 2013;84(3):28-29.
4. Spain V, Bialeschki M, Henderson K. Kids and Healthy Lifestyles. Camping Magazine. September 2005;78(5):1.

Veggie Spotlight: Kale

Kale has been on the radar lately, with its high nutritional value and low calorie count - a cup is 36 calories and provides more than 100 percent of the daily value (DV) of vitamins K and A, and 200 percent of the DV for vitamin C - it's easy to see why. Kale is a leafy green vegetable that is part of the Brassica family of cruciferous vegetables which includes broccoli, cabbage, cauliflower and brussel sprouts.

There are three types of kale to choose from:

1. Curly - This the most popular type of kale and many of you have probably seen in the grocery store - is has ruffled edges with a deep green colour and an earthy, peppery flavour.
2. Lacinato (Dinosaur kale) - This type of kale has narrower, darker leaves that are almost blue-green in color with an embossed texture. The flavour is lighter a sweeter than curly kale so if you are new to kale, this might be the best introduction.
3. Ornamental - You can spot this plant by its vibrant white, lavender, red, blue, or violet interior leaves. For many years people have been using this type of kale to enhance their gardens and only recently has it been harvested for consumption. It has a mellow flavour and tender texture that is good for coleslaws and salad mixes.

Kale has been touted as a nutritional powerhouse and the claims are not wrong. Kale has been linked with bone health, cardiovascular health, reducing inflammation, cognitive health and reducing the risk for diabetes. It's a source of lutein, which may help to reduce the risk of macular degeneration – a leading cause of vision loss in Canada. Recent studies have also linked kale in reducing the risk of certain types of cancer.

Adding kale into your diet is super easy

There are many ways to prepare kale: steaming, sauteing, greens in a salad, simmered in a winter stew or baked as chips with a bit of sea salt. Recipes abound on the internet and entire cookbooks are dedicated to it.

Choose kale with firm crisp leaves that are not wilting or yellowing at the tips. It should be stored in a plastic bag in the coldest part of your fridge for up to week - beyond that and the leaves go limp and will taste bitter.

Now is a great time to explore a wonderful vegetable that is full of vitamins, health benefits and delicious flavour.

References from the SIRC Collection:

1. Booth S. Vitamin K: food composition and dietary intakes. Food & Nutrition Research. January 2012;56:1-5.
2. Castre L. Let Whole Foods Power You Into the New Year. IDEA Fitness Journal. January 2013;10(1):66-69.
3. KALE. Shape. January 2013;32(5):83.
4. Shea M, Booth S. Update on the role of vitamin K in skeletal health. Nutrition Reviews. October 2008;66(10):549-557.
5. Spotlight on Kale. Running & Fitnews. March 2012;30(2):10-13.
6. Sudicky A. FAB 5 FOODS. Volleyball. May 2012;23(4):20-21.
7. Try Kale for Vitamin K and Cancer Protection. Tufts University Health & Nutrition Letter. July 2013;31(5):6.