The Caffeine Debate

Image courtesy of http://mediumtall.files.wordpress.com/2008/03/coffee-skull.jpg

I have heard and read a lot of arguments to the benefits and dangers of caffeine. In today’s post, I am going to share with you my opinion as it relates to your fitness and wellness.

The facts about caffeine:

• It’s a diarrhetic.
• It’s a stimulant.
• It is also known as guaranine when found in guarana, mateine when found in mate, and theine when found in tea; all names are synonyms for the same chemical compound, caffeine
• It is found in the beans, leaves, and fruit of over 60 plants, where it acts as a natural pesticide that paralyzes and kills insects feeding on the plants.

(Reference: www.en.wikipedia.org/wiki/Caffeine)

Majority of coffee drinkers consume it for the pick-me-up. Because it stimulates the central nervous system, it can assist with mental alertness. However, consuming more than one cup per day comes with some health risks: elevated blood pressure (although temporary, repeated elevations adds to daily stress levels which can cause stress-related illness), boost in blood sugar levels which causes a higher risk of type 2 diabetes, demineralization of bones in women (which can lead to osteoporosis), and insomnia (which, too, adds to stress levels which cause stress-related illness).

As it relates to training effects. Some endurance athletes may use it because they feel it enhances their performance. Physicians don’t condone it (it hasn’t been substantiated-7% greater output in some endurance athletes, but ineffective for short-distance/duration, high power activities) and it is banned by USADA (United States Anti-Doping Association). If one were to use it however, in order for it to be effective, they would have to cease its use for 3 days prior to the event. (Reference-www.vanderbilt.edu/AnS/psychology/health_psychology/caffeine_sports.htm)

I, however, avoid caffeine consumption as much as possible. The most obvious physical reason for my aversion is my sensitivity to caffeine’s stimulating effects. It leaves me visibly jittery and uncomfortable. The other reason is because I participant in intense physically activity several times per week, which leaves my muscles inflamed. This inflammation may or may not result in me feeling muscle soreness, but fatigue is usually present. Research has alluded to caffeine perpetuating and, sometimes, worsening inflammation that is present in our organs. (Keep your eyes open for a follow-up blog post that discusses how to help alleviate soreness and inflammation.) (Reference: www3.niaid.nih.gov/news/newsreleases/2001/inflammation.htm)

I know many of you who are on differing sides of the caffeine debate. I’m on the side of “usually no.” To help with my mental sharpness, I choose to eat a healthy diet filled with fresh greens and exercise regularly. And of course, I’m not opposed to taking 15 minute snooze.

Appearances Can Be Deceiving

Picture of a "healthy thin," lean body.

In yesterday’s morning news, on KTLA, Michaela Pereira covered the issue of seemingly healthy obese people. Yes, that is an oxymoron; thus called “seemingly healthy obese.” The category of obesity starts at 29% body fat, which is considered borderline obese. As one’s body fat content rises, so does their risk for cardiovascular disease and other obesity-related illness. Healthy body composition measures are at 24% or below for women, and 20% or below for men (which is my recommendation over the current, more relaxed 28% and 24%, respectively).

How can a person who has a 24 inch waist be at a higher risk than somebody else with a 40 inch waist for a heart condition? Simply, the person with the larger waistband will have a much healthier heart if she or he exercises regularly, while the waif person does not. Being thin does not assume healthfulness. No matter what one’s size or stature, he or she must exercise regularly and maintain a healthy, balanced diet, in order to prevent illnesses such as heart disease, diabetes, hypertension, arthritis, atherosclerosis, some forms cancers, and so much more.

“Skinny fat” does exist. I have performed skinfold caliper tests (the body fat “pinch test” is much more accurate on people, between the ages of 18-55, than you think) on hundreds of people. I am confirming that there are many people out there who fit size 2 jeans with flat stomachs who have a body composition of 28% and higher. I have also tested size 10s who are proudly below 22%. The NY Times reports that 24% of seemingly thin people are metabolically unfit. In this same article, 1/3 of overweight people are reported as metabollically fit.

What about BMI, body mass index? It’s a quotient of one’s height and weight. This number, although much better than scale weight rankings, has its flaws. It does not consider body composition. Under this scale, Jerry Rice would be considered obese. However, the BMI scale is a good indicator of health risk for the majority of the American population, considering more than 3/4 do not participate in the recommended amount of exercise, which is 30 minutes per day, five times per week.

What’s a healthy minded person to do? (Although the former body comp tests reference women, the following recommendations are for men, too.) First of all, when beginning an exercise programming, consult with a physician to see if you have any restrictions. Next, consult with a certified fitness professional to guide you through an appropriate program that is tailored to your needs and goals. Of course, regular meetings with a trainer are ideal. However, if your budget is a restriction, I recommend bimonthly or quarterly consultations with the certified fitness trainer to make sure you are staying on track and to change your routine (to prevent plateaus). Appropriate programming will include a mixture of flexibility, strength and cardiovascular exercises. Nutritional guidance is important, too. Participating in regular exercise does not give you a pass to eat whatever you want. Make sure that your meals are nutritious and in controlled portions–portion sizes will be saved for another blog post at a later date.

Happy Habits

In my reading, online and off, I come across many interesting thoughts, ideas, facts–things to make me ponder. Recently, while I was doing some online research for my newsletter, I found an article that made me smile. This article shared “Five Habits of Truly Happy People.” Unfortunately, I forgot which site these tips came from (so if you recognize this, please let me know, so I can list the reference). However, I do want to share these five bullet points that I copied onto a notecard that adorns my desk:

1. Don’t believe everything you think.
2. Notice the happy things in life-no matter how small they are.
3. Always choose the happier thought that goes through your mind.
4. Tend to your relationships.
5. Find the passion and purpose in your actions and in life.

Keeping a positive mental attitude will help you meet and exceed your goals. This includes your health and fitness goals, as well. There is scientific research that has been published that links happiness to prevention of various health conditions.

Copy the above five tips, put them on your wall, vanity mirror, wallet-something that you will look at daily-to remind you how to stay optimistic, despite down days. Do it for your mental health, as it is linked to your physical health.

Gym Manners, Part 2

You’re at the gym, sitting on the seated row machine between your sets, and you’re wondering why that goofy muscle head is hovering over you. Before you scream at him (or her) and throw your sweaty gym towel in his face, you might want to ask him if “he wants to work in.” In lay terms, share. While you rest between sets, you allow another gym-goer to use the machine, and vice versa. If you are working on an endurance strength regimen, with just 30-45 seconds of rest between sets, just smile politely at the awaiting muscle-head and tell him how many more sets you need to finish, so he can decide to wait or go on to a different exercise. Also, don’t forget to wipe down the machine with your towel, before the “changing of the guards.”

Wrapping It Up

I have never been a person to “cut carbs.” I am a proponent of moderation. However, if you have a tendency to overeat or consume large portions, you have to be more conscientious of what you put on your plates (use smaller plates). How do we replace empty calories with better ones. At the Pinnacle Challenge retreat, our chef made a very tasty dinner wrap. (Other fitness professionals would turn their noses up at the idea of having a wrap, since the tortilla alone is about 350 calories. Although I consider that to be quite a hefty tortilla, I am more concerned about the quality of ingredients in that wrap. As for the caloric content, as many of my clients can attest to, I always tell them to eat half of what they would normally consider consuming, in order to control their portions.)

Instead of using a tortilla or lavosh (which I consider to be a better alternative to a flour tortilla), Chef Sandy used a collard green leaf! The collard green leaf is much more solid than any other leafy green, so it didn’t break apart. It also provides greater nutrition, rich in vitamins and minerals that promote mental acuity (vitamin B), muscle recovery (for the athletes), blood clotting (vitamin K for the accident-prone), heart health (anti-oxidants), and bone health (calcium). For those of you who might consider the green’s texture too tough, cut off the rigid stem (you can chop up the stems and throw them into a vegetable soup). My system digested it perfectly fine.

You can fill the leaf with other healthy greens and a little protein (chopped peanuts, seasoned tempeh, two ounces of sliced poultry, black beans, etc). Our leafy green wrap was filled with fresh carrot strings, herb salad greens, cucumber strings, diced tomatoes, grilled turkey slices, and a sprinkling of balsamic vinegar and black pepper. Yum!

If you have any other recipe suggestions, please share them with me!