Omega - 3s

Omega-3 fats are essential fatty acids that are necessary for health. They are not made in the body, but come from one’s diet. The best sources are from fatty fish like salmon, mackerel, trout, herring, halibut, sardines and tuna. Omega-3 eggs are fortified with DHA. Eicosapentaenioc acid (EPA) and docosahoxaenoic acid (DHA) are the major Omega-3 fatty acids. The body can make EPA and DHA from alpha linolenic acid (ALA). The best sources of ALA are leafy green vegetables, nuts like walnuts, vegetable oils like canola, soy, and especially flax-seed. It is essential because it cannot be made in the diet. Omega-3s are a type of polyunsaturated fatty acid. They are used as precursors for eicosanoids that locally vasodilate, bronchodilate, and deter platelet aggregation and clot formation. Given the interplay between pro-inflammatory omega-6 fatty acids and the less pro-inflammatory omega-3 fatty acids, it would appear that omega-3s could be beneficial in asthma, however, research has been inconsistent and larger trials need to be completed.

Omega-3s have an important role in disease prevention. (1) Omega-3 fatty acids may reduce joint tenderness and need for corticosteroid drugs for those with Rheumatoid Arthritis (RA); (2) fish oils can lower blood triglyceride levels in a dose-dependent manner for those who have CVD or have a high risk for; (3) Omega-3 fatty acids, fish and fish oils reduce mortality, cardiac death and myocardial infarctions; (4) Omega-3 fatty acids affect cellular functions involved in heart rate and coronary blood flow; (5) Omega-3 fatty acids during pregnancy and lactation is associated with appropriate birth weight, and there are fewer preterm births, head circumference is normal, as well as cognitive development and IQ; (6) studies suggest that Omega-3 fatty acids can reduce inflammation, improve immune function and aid in female health and reproduction among others. Omega-3s may also have a role in reducing cardiac hypertrophy and cancer cell proliferation.

A dietary deficiency of the long chain Omega (n)-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid (EPA + DHA) has been linked firmly with increased risk for death from coronary heart disease (CHD). The evidence linking a dietary deficiency in these fatty acids with risk for CHD mortality is sufficiently strong to justify recommendations from the American Heart Association, and a host of other health agencies and professional organizations to increase intake of these fatty acids. One approach to linking Omega-3 fatty acids with CHD risk has been to examine the relationship between Omega-3 biomarkers and risk. Two studies found that multivariable-adjusted risk for sudden cardiac death was reduced by 90.0% in subjects with the highest blood Omega-3 levels compared against those with the lowest levels, regardless of whether the blood had been tested many years before the event or during the actual event.

In the future, it may have a place much like common medications, like non-steroid anti-inflammatory drugs (like ibuprofen). Registered dietitians may end up prescribing meal plans with determined Omega-3 fatty acid: Omega-6 fatty acid ratios. The level of fish oil supplementation related to body weight and concentration of EPA and DHA in a supplement may also be determined.

Vitamin B

Vitamin B6 sources are spinach, pinto beans, oatmeal, pistachios, avocados and bananas. Other sources, are pork meats, whole grains and cereals, legumes, green and leafy vegetables. Vitamin B6 exists in three major chemical forms: (1) Pyridoxine, (2) Pyridoxal, and (3) Pyridoxamine. It is essential for good health, especially since it is required by more than 100 enzymes involved in protein metabolism. The nervous and immune systems both need it to function efficiently, as it helps maintain the health of lymphoid organs (thymus, spleen, and lymph nodes) that make white blood cells. Furthermore, it’s required for the conversion of tryptophan (an amino acid) to niacin (a vitamin). Some of the functions of Vitamin B-6 include the following: (1) Make Hemoglobin – hemoglobin within red blood cells carries oxygen to tissues; helps increase the amount of oxygen carried by hemoglobin; and if in deficiency, can result in a form of anemia that is similar to iron deficiency anemia; (2) aids in maintaining blood glucose (sugar) within a normal range; and (3) helps convert stored carbohydrates or other nutrients into glucose to maintain normal blood sugar levels when caloric intake is low. While a shortage of Vitamin B6 will limit these functions, supplements of this vitamin do not enhance them in well-nourished individuals. Taking extra B6 won’t lower one’s blood glucose levels or help provide extra energy. 

Researchers have been investigating the relationship between Vitamin B6 status and a wide variety of neurologic conditions such as seizures, chronic pain, depression, headache and Parkinson’s disease. Clinical trials have failed to support any significant benefit for the use of B6 for treatment of PMS and carpal tunnel syndrome, however, claimed benefits include treating hypertension during pregnancy and morning sickness. Greater than 100mg/day can be detrimental, while greater than 200mg/day can lead to irreversible damage.

Recovery Zone

So you've got a big race this weekend AND next weekend? How do recover in time? Here are my tips:

1. Post Race 1: Take a Recovery Protein Drink. I use both Fluid Recovery Drink and Luna Recovery Smoothie.
2. Use the The Stick! It's a miracle in a stick
3. Stretch, stretch, stretch senora, stretch it all the time....
4. Consume a HEALTHY meal or two...post race and in between races is not the time to eat cake. Eat fruit, veggies and foods high in antioxidants and protein
5. Rest a lot - take a few days off in which you practice yoga or go for long walks
6. Take a mid-size run to prepare for your next race - you don't want to loose what you've been training for
7. Repeat.

Remember to continue to take your multi-vitamin daily - add additional iron or calcium if your doctor recommends it. Don't know if you need extra iron or calcium? Drink more milk and see your doctor - you don't want to OD on iron. Also - make sure the multi-vitamin you are taking is FDA approved, has evidenced claims (proof, fact, etc.) and that you take your daily amount.

Okinawa Diet

Okinawa is one of Japan's southern prefectures. It consists of hundreds of the Ryukyu Islands in a chain over 1,000 km long. The chain extends southwest from Kyūshū, which is the most south-west top of Japan’s main islands, to Taiwan. Okinawa's capital, Naha, is located on Okinawa Island, which is the largest and most populous island. The disputed Senkaku Islands are also administered as part of Okinawa Prefecture at present. The island is largely composed of coral rock, which has been filtered by rainwater and created hundreds of caves throughout the islands. It is approximately 68 degrees (F) throughout the year on Okinawa.

People from Okinawa and adjacent islands have the highest life expectancy in the world, although their rank among Japanese prefectures has plummeted in recent years. Okinawa longevity has been attributed in part to the traditional local diet, but also to genetic inheritance, lifestyle, and environmental factors. Not only do they live longer, but they age better than the rest of the world – 90 and 100 year olds don’t think about retirement – they are just as active as they were in their 30s.

The diet of Okinawa’s (and other islanders) is 20% lower in calories than the Japanese average and contains 300% of the green/yellow vegetables (particularly heavy on sweet potatoes). The Okinawa diet is low in fat and has only 25% of the sugar and 75% of the grains of the average Japanese dietary intake. Their diet also includes a relatively small amount of fish (less than half a serving per day) and somewhat more in the way of soy and other legumes (6% of total caloric intake). With the exception of pork, almost no meat is consumed; virtually no eggs or dairy products are consumed either.

Commercial diets that the Okinawa traditions towards food focus on knowing how many calories are in each gram of food. The diet divides food into 4 categories based on caloric density: (1) "featherweight" foods, less than or equal to 0.8 calories per gram, (2) "lightweight" foods with a caloric density from 0.8 to 1.5 calories per, (3) "middleweight" foods with a caloric density from 1.5 to 3.0 calories per gram, and (4) "heavyweight" foods from 3 to 9 calories per gram.

The website for the Okinawa diet claims: 

•  The Okinawa Diet teaches you the right carbs, the right fats and the right proteins 
• The Okinawa Diet promises healthy loss of body fat rather than just body weight 
• The Okinawa Diet allows you to eat as much or more than you do now, with no hunger and fewer calories
• The Okinawa Diet lets you enjoy a delicious blend of East and West, enjoyed traditionally by Okinawa’s who are among the leanest, healthiest and longest lived people on earth

Okinawa’s have a low rate of depression, despite their gruesome history. While they are very active, Okinawa’s don’t go to gyms – they practice the profound respiration, the tai-chi and other activities that affect positively on the stress level. People there also take mutual care of each other, forming more coherent and supportive links than in the western world. Above all- there is a very strong positive attitude towards life: stress levels are extremely low.

Modern generations have begun to stray from traditional practice, which begins with them speaking popular Japanese, instead of their Japanese dialects; continuing to have anti-war/military sentiments; and have a more ‘modern’ view to life than elder Okinawa’s. Modern generations have seen a rise in obesity, cardiovascular disease and premature death – mostly due to the westernization of the area. 

One of the most common stories of Okinawa and the longevity/strength their people have is about Seikichi Uehara . Seikichi was a 96 year old man that beat a 30 something man in a karate match. Most 90-somethings in the United States, no offense, do not have the capacity to beat a 30 something year old in karate, let alone a 60-something year old. Okinawa's live such stress-free lives that their bodies stay true to their form for many years after 'typical' bodies do. This is something we should strive for, although I fear is much less attainable in today's Western society. Read the article about Seikichi and make your own conclusions!