When fitness is unhealthy

I’m reading two books at the moment (don’t take that too literally: I’m actually writing at this exact moment, and I can’t read two books simultaneously). One is called Running with the pack: Thoughts from the road on meaning and mortality. It was written by Mark Rowlands, a philosopher and a runner. And for him, running and philosophizing are inextricably connected. In the book, he recounts his most significant runs at a time when he is embarking on a midlife marathon with almost no training.

The second book, Body by Science, written by Doug McGuff and John Little, calls itself a research-based program for strength training, body building, and complete fitness in 12 minutes a week. Body by science claims to “challenge everything you thought you knew about exercise and takes you deep inside your body’s inner workings”. In this book, the authors present a different workout protocol that "leverages the positive effects of high-intensity low-frequency weight training, while avoiding the negative effects of traditional aerobic-centric exercise".

Ironically, in the very first chapter, McGuff and Little discuss the connection – or lack thereof – between health and fitness, and go on to make the argument that running is not healthy!

But wait a minute! It’s pretty obvious we were designed for walking and running. Unlike primates, humans have evolved to stand upright, developed the ability to sweat, and our long legs and large glutes enable the energy-conserving nature of our gait. When you think about it, from an evolutionary standpoint, it’s evident that the ability to run far for long periods of time was a necessary adaptation that allowed humans to gain access to higher quality food.

It is the purest form of exercise. Running can help you get in shape for other sports, like boxing or mixed martial arts. Running will improve your rowing or cycling too – but not the converse. (I know many a runner who has changed to cycling, with impressive results.) Running is one of the best ways to improve cardiovascular conditioning. It takes the exact same number of calories to cover the same distance regardless of how fast you run. So how can running not be healthy?

Studies have documented that 60 per cent of runners are injured in an average year, with one running injury occurring for every one hundred hours of performance. The damage caused by running often manifests after a period of fifteen to twenty years, often in the form of knee pain, shoulder immobility, or lower back pain. That running can cause injuries is not news. It is a high-impact sport that takes a hefty toll on the body.

The very fact that Mark Rowland, at age 48, is planning to run a marathon with almost no training is a red flag. It’s an invitation for injury.

So where has running gone off the rails, from being a natural physical activity to an unhealthy one? Part of the answer lies in the high-impact nature of running on pavement. Typical running injuries tend to be progressive conditions, rather than immediate ones, and are consequences of inappropriate activities and activity levels that are chronically catabolic (breaking down of muscle) and are performed far too frequently to allow an anabolic (muscle building) state to manifest. Any activity, not just running, done too frequently, will sooner or later override the body's ability to recover and repair itself, and this is where the real problem lies. In fact, most activities at the elite level run into this problem, because health is not the ultimate goal: performance is.

Does this mean we shouldn’t run or engage in any activity with the potential for injury if health is a priority? I don’t believe so. It is possible to achieve exceptional level of fitness without compromising health.
It means we should practice a variety of activities and at the right frequency, volume and intensity. For some, this is easier said than done. If you love your chosen activity, it can be very difficult to not overtrain. Your brain wants to keep going but your body says no. I can relate: it's a beautiful day, I am on vacation, but I had a hard day on the bike yesterday and I need to recover. The brain wins. 

So lace up your trainers and go for a run. Because running is the very essence of humanity and our evolutionary development. Keep in mind that more isn't necessarily better. If fitness and health are your goals, running with a mind to what is going on in your body, should be part of your plan. (Or, you could take up cycling!)

Why the Catskills?

We spend our vacation in the Catskills every summer. It’s a place like no other, one you have to experience first-hand to fully appreciate. The Catskills is a large area in the southeast portion of New York State. Within that region is the Catskills Park, a mountain preserve which is protected from many – but not all – forms of development under New York law. There are many houses nestled back in the woods – fewer the higher you go - which means there are many roads to access them. The roads are quiet as they service only a handful of homes. The region is densely forested with mature trees averaging 20 metres in height. Farmland occupies the lowlands where openings in the forest permits.

First and foremost, we come here for the great cycling. The Catskills region is mountainous. The valley where we are based lies between the Catskills on the west and the Shawangunk Ridge - famous for its rock climbing - to the east. The higher peaks average in excess of 1000 metres but altitude on its own does not tell the whole story. While the Rocky Mountains or the Alps are much higher, what makes this area unique is the steepness of the roads.

Here we experience the very steepest gradiants that you will find in North America. Add to that the multitude of quiet and astoundingly well-maintained - good quality pavement is the norm here - back roads and you have a veritable cycling mecca. Perhaps this is a misnomer since it seems to be a well-kept secret. However, those who have been here to cycle, usually want to come back. (There are three high-end bike shops within a 50 km radius, which indicates there are serious cyclists who live around here.)

Many cyclists we know are drawn to European destinations for their cycling vacations: most notably Italy, Spain and France. Not having been to any of these places I cannot comment first-hand; though I've seen pictures, photographs rarely do a place justice. Nevertheless, from the reports I have heard about these countries, you had better enjoy long – and I mean long! – gradual climbs and windy descents that require lots of braking. In the Catskills the climbs are shorter and steeper, the descents curve but only occasionally require braking to safely make it through.

If you’re looking for breath-taking vistas, Europe is the place to go. There occasional panoramic views in the Catskills but most often the views are obscured by tall trees. The first time I came here I found it almost claustrophobic in comparison to the wide-open spaces back home. Although it took some getting used to, the forests became one of the big drawing cards for me. The green lush surroundings combined with the heat and humidity in mid-summer makes it feel almost sub-tropical.

Another feature of this area is the roads. Back home there is no shortage of long straight (read “boring”) stretches of road. These lend themselves to pack riding, but here the roads wind, meander and undulate continuously. New Yorkers pay a lot in property tax, which pays for the fresh pavement put down every few years. Some are tar and stone chipped but these surfaces get smoothed out quickly. There is only one sadly neglected roadway that I can think of in the entire region.

While lakes are few, streams – called “Kills”, the Dutch term for creek – are plentiful: Esopus, Fishkill, Peter’s Kill, Plattekill, Peekskill, and the list goes on. The area is renowned for its rivers and streams, many cascading over rocky riverbeds, making the region an angler’s mecca. Many a time we find ourselves grinding up a steep mountain road as the adjacent stream gurgles mockingly in the opposite direction, answering the pull of gravity, toward the valley below.

For our off-bike amusement, the nearby towns, two in particular, offer a wide selection of shops and restaurants, and historic buildings. The narrow sidewalks are frequented by the locals just hanging out or playing music on a summer's evening. One of these towns, New Paltz is a university town full of hippy-types with tattoos, piercings, unusual haircuts and dress intermingled with urban middle-class families. Woodstock is a throw-back to its sixties peace, love and music culture. The two towns have this updated sixties feel in common.

That is a glimpse into the attractions of the area. May you one day get the chance to experience the Catskills for yourself. Other than great road cycling, there is, I have heard, great mountain biking, camping, fishing, rock climbing and hiking.

Mango kale ice cream

Today’s post is a short one as I am leaving for the Catskills for summer vacay soon. But I did want to share with you my most recent ice cream-smoothie experiment.

On a hot day when I get home from a ride, or sometimes halfway through, depending on where we are, I get a hankering for ice cream or a popsicle, or something cold and tasty. On the particular day in question, it was hot and humid and I was thinking about having a post-ride fudgsicle. But I decided to hold off and start by making a smoothie. Whenever I’m going away on a trip, naturally enough I like to use up all the fresh produce and have little as possible go to waste. (The house-sitter won't eat it!) I had a bunch of organic kale in the fridge, so I de-stemmed it and filled the Vitamix about two thirds full of kale. Then I added half a bag of frozen mango and about half a cup of coconut water. First taste test proved too green tasting so I added more mango. It was just the right consistency – it formed four mounds, which is the sign of good ice cream texture – and it passed the taste test. My own at least...

So I asked my husband if would like some mango ice cream. He could see it was green so he knew it was somewhat healthy but he was fooled by me calling it ice cream, but more so by the taste. It tasted cold, thick and mango-y. Yummy! After he was finished he said, "I assume that was mostly good for me?" I said, "Oh yeah, it’s made of mango and kale." He was flabbergasted. He said "you mean there was no ice cream in there?" I said no. So it passed the hubby test too.

You have try this one. I’m sure it would be just as good with plain water instead of coconut water, if you dislike coconut water. If you make this, let me know what you think. I think I’m going to patent this one.

Rhubarb rhapsody

Are you one of the lucky ones who has edible rhubarb - not to be confused with Wild Rhubarb or Burdock - growing in their back yard? Or maybe you grow it in your garden. Growing up I had easy access to rhubarb which is usually ripe for the picking around this time of year. We used to boil it with sugar and have it for dessert with ice cream. It is famous for making a great pie filling. While its unique flavour is known to many, rhubarb has many health properties that may surprise you.

Rhubarb has been used for thousands of years for digestive and kidney health. It has also been used as a laxative to prevent the buildup of toxins that can make you feel sluggish and your skin look dull. Rhubarb roots and stems are rich in anthraquinones which are the substances responsible for producing a laxative effect. Senna, aloe and cascara - plants all used in herbal medicine as natural laxatives, are also sometimes harsh on the digestive tract, which makes dietary sources such as rhubarb preferable.

As part of a high-fiber diet, rhubarb helps bowel function by toning the muscle of the digestive tract wall and ensuring the removal of toxic waste without dehydrating or damaging the digestive system. Traditionally rhubarb has been used to promote skin health and maintain a youthful appearance by cleaning the body and working through the detoxification pathways from inside. Rhubarb also contains chemicals that help heal cold sores.

Some other health benefits include:

• Modulating inflammatory responses, helping restore balance to the immune system and prevent aging diseases
• Removing excess fats from the bloodstream, helping the circulatory system deliver revitalizing oxygen and nutrients to the cells
• A good source of vitamin K, needed for youthful bone health

Although the tart flavour of rhubarb tempts us to add sweetener to make it more palatable, you are encouraged to try getting used to the tartness and overcome the desire to oversweeten. Or try alternatives to sugar such as honey or fruit juice. The following recipe is a good example of one which includes other fruits to help sweeten the rhubarb naturally. 

Rhubarb, strawberry and orange compote

Add a pound of rhubarb cut into small pieces in a saucepan. Add the juice of 2 oranges and 5 tablespoons of raw honey and bring to a boil. Reduce heat and simmer, stirring occasionally, for 5 minutes. Hull strawberries and slice in half. Add them to the pan and simmer for an additional 5 minutes. Sprinkle cinnamon on top if desired. Divide into serving bowls and serve immediately or let cool to room temperature.

If you don’t have any rhubarb growing in your garden, it is available at the grocery store but usually only for a brief period. You can chop it up and put it in the freezer and it will keep for months. Grab some while you can and enjoy the benefits of this unique fruit!

Seasonal eating

Fonzy melon

It is clear to most of us living  in this part of the world that we choose our foods very much based on the seasons. Of course, it is possible to find out of season produce in mid-winter but finding food of the fresh variety is dependent on the season.

There is a fascinating, if unproven principle of nutrition that is based on temperature. It says that temperature can have a considerable impact our health: The actual temperature of food, the hot or cold energy ascribed to it by Eastern culture, the temperature of the environment, and the law of the pendulum, which turns everything into its opposite. Traditional healing systems have always recognized temperature as one of the major influences on our health

In Chinese medicine, external temperatures are seen as having not only a temporary effect, but heat and cold are thought to be trapped inside the body, causing continued disturbances. Ayurvedic medicine of India holds that one of the main properties of food is the ability to warm or cool the body.

While nutrition is rife with controversies about what foods are good for us and what foods are harmful, holistic nutrition does have some incontrovertible truths: that balance is essential (a food that is considered good becomes bad in the wrong proportions) and that each of us is individual (the idea that one person’s food is another’s poison). Most of the time, one person cannot tell how another person will react after eating a particular food. Therefore, some very subtle effects of food can only be noted by careful self-observation. Keeping this in mind, the following list of warming and cooling foods may contain some foods that you disagree with. But the point is that you should recognize the validity of the concept and learn to work with it, finding out what foods are warming and cooling for you.

Cooling

• Raw fruits
• Raw vegetables
• Cucumbers
• Summer squashes
• Citrus fruits
• Raw tomatoes
• Papaya
• Leafy vegetables
• Soybeans
• Tofu
• Mung beans
• Sea vegetables
• Bulgur
• Corn on the cob
• Rice
• Ice cream
• Yogurt
• Milk
• Sprouts
• Egg white
• Shellfish
• Pork
• Coffee

Warming

• Cooked and dried foods
• Cooked vegetables
• Cabbage
• Winter squash
• Coconut
• Tomato sauce
• Avocado
• Root vegetables
• Tempeh
• Lentils
• Kidney beans
• Potatoes
• Yams
• Oats
• Barley
• Cornmeal
• Butter
• Cream
• Aged cheese
• Nuts and seeds
• Egg yolk
• Fish
• Poultry
• Beef
• Organ meats
• Chocolate

Flavourings, herbs and spices have warming and cooling qualities and will affect the foods with which they are used accordingly.

Cooling

• Curry
• Turmeric
• Dill
• Parsley
• Hot peppers
• Coriander
• Pickles
• Tamari
• Sugar
• Salt

Warming

• Garlic
• Ginger
• Cumin
• Caraway
• Basil
• Thyme
• Oregano
• Bay leaf
• Black pepper
• Cinnamon
• Cloves
• Vanilla
• Miso
• Brown sugar
• Salt (holds heat and cold)

If some of these items seems counter-intuitive, they can be explained by the concept of the pendulum swing: one thing turning into its opposite, which is supported by what modern science tells us: that the final effect of hot spices is in fact cooling. When you consider that things like curry and hot peppers grow in a hot climate, it makes sense. They feel initially hot to the taste because they expand the capillaries, allowing the blood to rush to the surface of the skin provoking perspiration. When the perspiration evaporates, the effect on the body is cooling. Ginger, although spicy, helps hold the heat because it is a root and is more contractive. Hot peppers on the other hand, are expansive and disperse the heat.

Returning to the concept of balance, when we get too expanded from the summer heat, and eating expansive foods, we may require a drastic cooling food like a frozen dessert or a chilled drink to contract toward balance again. (The Chinese do not believe in drastic changes like the Nordic practice of jumping into ice cold water and then getting into a hot tub. Nor do they drink very cold or very hot drinks, but prefer their drinks at room temperature.) Following the logic of maintaining balance – without using drastic measures – if we eat only moderately expansive foods in the summer, we won’t become too expanded and therefore won’t require the chilled dessert.

Sugar and salt are both warming and cooling because their crystalline structure hold the temperature applied to them and intensifies it. Soups become hotter when salted and ice cream made with ice and salt work best for cooling. Cold foods taste best when sweet or sour, hot foods when salty or spicy. Cooking techniques for cooling in summer include steaming, stir-frying and pickling. Warming techniques include boiling, sautéeing, frying, baking and dry roasting. Then of course, there is always the option to eat food raw.

It’s a good idea to learn to use foods and cooking methods to regulate body temperature and to counterbalance the weather of the season. As mentioned, the sensation of body temperature is highly subjective, so you are encouraged to explore your own reactions to what you eat. Enjoy eating moderately expansive, cooling foods this summer and enjoy your good health!

Friday fat facts - Evening primrose and Borage oils

These lesser known oils fall into a category of oils called GLA, gamma-linolenic acid. It is an omega-6 oil. Most of the emphasis in the world of nutrition is on omega-3 essential fatty acids, and for good reason: this is the EFA that is most often deficient in the Standard North American diet. And conversely, Omega-6 tends to be consumed in excess. But omega-6 is essential. We need Omega 3s and omega 6 in a ratio of 3:1. (Approximately 9-12 grams.) The key is knowing which type of omega-6. Linoleic acid (LA) and arachidonic acid (AA) tend to be unhealthy because they promote inflammation. GLA, on the other hand, may actually reduce inflammation!

This is where Evening primrose oil and borage oil come in. Although the plant has been used for their healing properties by Native North Americans for centuries, the therapeutic value of the seed oil is a more recent discovery.

Borage oil is used most often for its healing properties. Borage acts as an adrenal tonic and gland balancer. It contains valuable minerals and essential fatty acids needed for proper cardiovascular function and healthy skin and nails.

Evening primrose oil is an anti-inflammatory fatty acid that may help reduce the chances of developing cancer, diabetes, heart disease and Alzheimer’s. It helps relieve pain and inflammation, enhances the release of sex hormones, including estrogen and testosterone; aids in lowering cholesterol levels; and is beneficial for cirrhosis of the liver.

Many women have used Primrose oil to relieve unpleasant menopausal symptoms such as hot flashes. It is not recommended, however, for women suffering from breast cancer that is estrogen-related, due to its ability to produce estrogen. Black current seed oil is a good substitute. It contains both omega-3 and omega-6 as well as GLA, but unfortunately this oil is almost always refined and deodorized, and for this reason is less desirable.

Because both primrose and borage oil contain only omega-6 fatty acids, they should always be combined with an omega-3 oil such as fish oil. Look for mechanically-pressed, fresh, unrefined borage oil from organically grown seeds. These oils should be taken with other healthy oils for complete and balanced nutritional intake.

If you experience worsening symptoms with primrose oil, it may due to solvents in the oil, or because you are already getting too much omega-6 and not enough omega-3 and taking the primrose oil has caused an even greater imbalance. While there are many therapeutic benefits taking Evening primrose oil, it is best taken under the supervision of a certified nutritionist, naturopath or homeopathic doctor. 

Healthy home-made ice cream

Banana-chocolate ice cream

A friend and I were chatting the other day about smoothies and what we put in them and how we experimented with different ingredients and combinations. She said she wanted to make ice cream or an ice cream-like dessert with her Nutri-bullet but couldn’t find a recipe. That conversation made me think it might be a good topic to write about: it’s June, it’s hot and everybody is revelling in the summer weather after a very long wait. 

Banana

You can actually make ice cream with one ingredient: bananas! Pureed frozen bananas make an amazing healthy frozen dessert. Just take a frozen solid banana out of the freezer, cut it into chunks and puree it in a blender and it comes out creamy smooth. You can add peanut butter, chocolate or strawberries to it if you want a different flavour. If you are using a Nutri-bullet, always make sure you have some liquid or it will not puree the fruit properly.

Avocados also make an excellent base ingredient for homemade healthy ice cream. Always blend the main ingredients together first and add the ice last.

Avocado

¾ cup of creamer (cow's milk, almond milk, coconut milk, rice milk)

½ an avocado

3 cups of ice or frozen berries

Tamp down the ice as it blends to decrease the blending time as you do not want to overheat the mixture.

Orange avocado

2 oranges

¼ cup raw honey

½ avocado

½ lemon

Vanilla extract

Strip of orange peel

5 cups of ice cubes

Combine all ingredients except ice cubes and blend. Add the ice cubes and blend again until the mixture forms mounds. Do not over mix.

Here is a sorbet that’s super easy to make:

Blueberry 

Coconut milk

Blueberries

Lemon zest

Ice cubes or use frozen berries

The key to making ice cream in the blender is a three to one ratio of ice to liquid. You can also use frozen fruit and milk to make a creamy dessert which can be frozen if you prefer it colder and firmer. Frozen fruit makes for a tastier end product than plain old ice and still gives you the cold and consistency of ice cream. Whether you have a Nutri-bullet, a Vitamix, or a blender, you can make these and other ice cream- like recipes. Experiment with your favourite fruits and see what delights you can come up with.

Healthy joints

Could this be you at 82?

Generally, we don’t think about our joints until they start giving us trouble. They stop functioning properly or they cause pain. In either case, your daily living will be affected and your enjoyment of life is lessened. Indeed my 83-year old mother-in-law, who suffers from arthritis in her hips, can tell you more about this than I ever could. She knows from experience what it's like to live in pain. But you don’t need to feel it yourself to figure that one out. Joint pain can make performing everyday tasks that we take for granted difficult. 

While not all joint pain is preventable, taking care of your joints and keeping them limber will increase your chances of avoiding painful movement, and could prevent you from becoming like the millions who suffer from arthritis.

Build muscle

Increasing muscle strength and flexibility is one of the best ways to prevent or lessen joint pain. The muscles act as cushions and shock absorbers for the joints, protecting them from damage. Strong muscles around the joint means less stress on those joints.

Lose Weight

Strength training helps to maintain and increase muscle mass and reduce fat buildup.

Extra pounds can put un-needed strain on the load-bearing joints, the hips and knees, and may lead to cartilage breakdown. Every pound you lose takes 4 pounds of pressure off your knees.

Move

The joints must move through their full range of motion regularly to stay healthy. Mobility exercises fulfill this objective. If you work at a desk all day, try to get up and move every half hour. Low impact activities like walking, cycling, rowing and swimming, are helpful for those already suffering with joint problems. The more you move, the less stiffness you will have.

Eat well

Most everything to do with your health comes back to what you eat. Proper nutrition can prevent illness and disease, and it can keep your joints limber and healthy. Drink plenty of water each day, consume antioxidant-rich foods like dark leafy greens and brightly coloured vegetables, and get enough essential fatty acids. Limit processed and refined food which contribute to inflammation and joint problems, in addition to other health conditions.

Stretch

Keep the muscles supple and the ligaments and tendons strong to reduce tension on the joints. Warm up before stretching especially if you are not active. Stretching cold muscles can be harmful. Stretch to discomfort but not to the point of pain.

Posture

Good posture and body alignment lessens unnecessary strain on the joints and prevents the bones from rubbing against each other at the joints. Practicing good posture can help prevent or stave off arthritis. When you feel your posture drooping, remind yourself to straighten up. Develop the habit of good posture and your muscles will thank you as well. Good posture means soft knees, tilted pelvis, shoulders down and back, chin slightly tucked. Walking improves posture by forcing your muscles to work harder to keep you upright. Exercises to improve balance are also useful for the same reason.

Lift and carry weight with your large muscles, not your joints. Lift weight from the ground using your legs and never round your back. When lifting weight overhead, stack the joints to limit stress on the soft tissue in the joints.

Don't wait until your joints start causing you pain. Take care of them now and they will keep working for you into your golden years.

Friday fat facts – Butter

When I set out to write about butter, I approached the topic as a proponent of butter. Certainly it is preferable to margarine; of that, there is no doubt. However, in doing my research, I have discovered conflicting information as to whether butter is healthy or not.

The highest authority that I know of on the subject of oils is Erasmus Udo.  You may know that name from his products: Udo’s Oil Blend, or Udo’s Choice, to name just two. According to Udo, butter is best for taste, digestibility, frying, and naturalness. But his position remains neutral on the question of butter’s healthfulness. It is neither good, nor bad, but it must be organic and grass-fed, of course.

Butter is one of the foods that must be organic because pesticides are pervasive and stored in higher amounts in fat. This is why dairy products tend to retain higher levels of residues and chemicals from feeds and other sources. Milk is a common source of the herbicide atrazine (a known endocrine disrupter) and the growth hormone BGH, which has been genetically modified to boost milk production. Dairy farmers use antibiotics in cattle feed and injections, which find their way into butter. Antibiotics encourage the growth of yeasts and fungi (including candida) in humans, and can cause allergies, tiredness, sugar cravings, hypoglycemia, skin afflictions, among other conditions. The use of antibiotics also kills susceptible bacteria, allowing antibiotic-resistant bacteria to thrive. Their resistance factors can be transferred to disease-causing bacteria.

And the sad truth is that non-organic butter is genetically modified because it comes from cows fed almost exclusively genetically engineered seeds or grains. Organic doesn’t necessarily mean grass-fed. Grass-fed or pasture-raised cows are going to produce more nutritious products than cows raised with grains. Cows were not meant to eat grains! Not to mention, the highest amounts of conjugated linoleic acid (CLA) come from grass-fed cows. Grass-fed cows produce butter with 50 per cent more vitamin A and E and four times more beta carotene, which gives the butter a deeper yellow colour, naturally.

Dr. Elson Haas, not an expert on fats, but a nutritionist, says that not all saturated fats are created equal: when fats are short chain, they offer important health benefits that are lacking in long-chain versions.  Butter was once thought to be detrimental to health because of its high saturated fat content. But today, researchers know that the intake of butyric acid, a short-chain fatty acid found in butter, has been associated with reduction of cancer risk and in some cases reduction of tumour advancement. Of course consuming too much butter is not good for you but, a little butter is not bad.

I have found corroborating evidence of the benefits of butter. Scientists have concluded that the CLA in butter protects against tumor growth and cancer, is not inflammatory like some of the man-made oils and is a source of omega 3 fatty acids. CLA also helps you build muscle rather than store fat (assuming you are also engaging in activities that build muscle).

So looking at all the evidence, it would appear that butter really does have health benefits when chosen carefully and consumed in moderation. Here is a recap of the goodness found in butter:

• Vitamins
• Minerals
• Fatty acids
• Cholesterol
• Butyric acid
• Iodine

Choose organic butter made from grass fed cows and enjoy a little butter. It really is better with butter.

Watermelon – A superfood

This is the time of year for seasonal fruits: fresh strawberries, raspberries, blackberries and blueberries. And my personal favourite after a long, hot day on the bike - watermelon! Love getting the water and the sweetness all in one. Owing to its high water content, watermelon has beneficial effects on the body’s fluid balance, helping prevent water retention and promoting well-hydrated youthful skin. But it does a lot more than that!

Watermelon has long been used in tropical countries to quench the thirst. It has the supporting effect of helping the body shed excess fluid, which can cause bloating and puffiness. Being 92 per cent fluid and 6 per cent well-diluted sugar, watermelon does not negatively affect blood sugar levels and helps to pull water into the cells.

Kidneys and liver
The diuretic effect of watermelon helps clean out the kidneys, thus supporting revitalizing detoxification. It does this by increasing the flow of urine but does not strain the kidneys like alcohol and caffeine do. Watermelon helps the liver process ammonia (protein waste) which eases strain on the kidneys while getting rid of excess fluids.

Skin
The bright red colour of the flesh comes from the high levels of carotenoid antioxidants beta carotene and lycopene, which help protect the skin from the sun’s UV rays.

Watermelon is an excellent source of vitamin C, helping to heal all the body’s tissues and keeping skin plump and free of age spots.

Weight control
Watermelon contains citrulline which can reduce the accumulation of fat in our fat cells. I’m surprised somebody hasn’t made this into a pill and bottled it for the North American market!

The amino acid arginine helps take the sugars out of the bloodstream for use as energy, helping to regulate weight.

Cardiovascular and bone health
Lycopene is also important for cardiovascular health as well as bone health. Watermelon can improve cardiovascular function because it improves the blood flow via vasodilation (relaxation of blood pressure). Dietary lycopene reduces oxidative stress which normally reduces activity of osteoblasts and osteoclasts, the two major bone cells involved in the osteoporosis. Consuming lycopene-rich foods means stronger bones. Watermelon is also rich in potassium which helps to retain calcium in your body, leading to stronger bones and joints.

Protein in the seeds
All parts of the watermelon have nutritional value, including the seeds. Watermelon seed meal protein content is high: 31 grams in one cup! And while seedless watermelons are more convenient to eat, they cannot reproduce without human intervention and so there are good reasons to choose seeded varieties, in addition to consuming the seeds.

Allow the fruit to fully ripen to get the most nutrients. The lycopene and beta-carotene content increases as the fruit ripens to its reddest colour of flesh. Enjoy plenty of watermelon this summer and start to reap the benefits!

Summer sleep

Change of seasons can affect your sleep in a number of ways. For some, sleeping in the fall and winter is easier than in the spring and summer. And warmer temperature is only one piece of the puzzle.

Light

The change in light can have a big impact on effect on the time and quality of sleep. The longer daylight hours can impact the body’s cycles. Light directly impacts the pituitary, which secretes melatonin. Melatonin regulates the body’s sleep-wake cycles. In winter, lack of light can cause the body to produce more of the chemical, making you feel tired and sluggish. In summer, production of melatonin is much lower to point that some find getting to sleep more difficult.

Try to create darkness in your house around 8:00 to prepare yourself for sleep. If your bedroom is not dark enough, try wearing a sleep mask.

Temperature

But being too warm can also have a negative impact. According to experts, the temperature of your sleeping area and how comfortable you feel in it, affect how well and how long you sleep. When you go to sleep, your body temperature set point goes down. If it’s too cold, or too hot, your body struggles to achieve this set point. The slight drop in body temperature induces sleep. But if the room becomes uncomfortable, you are more likely to wake up.

The ideal conditions for sleeping are: cool, quiet, and dark. The temperature in your bedroom should be no more than 20°C.

Food

Sugary, high-fat and high calorie foods impact the body’s hormone levels. For example, the hormone leptin, which is influenced by eating too many of these types of foods, will disrupt the sleep cycle, and these disruptions will further alter the levels of other hormones.

A snack that contains sleep-enhancing complex carbohydrates plus a small amount of protein will provide enough tryptophan to relax your brain. 

Foods that contain magnesium, calcium, and potassium can also help promote sleep. This combination of nutrients increases serotonin and melatonin levels in the body. For example, yogurt with bananas or strawberries and sliced almonds on top. Other good choices include cherries, oatmeal and warm milk (not necessarily all at once!).

Cherries are one of the only food sources of melatonin, the chemical that controls the body’s internal clock.

Bananas contain the amino acid L-tryptophan, which gets converted to 5-HTP in the brain. 5-HTP is then converted to serotonin (a relaxing neurotransmitter) and melatonin.

For a sleep elixir, try calming teas such as chamomile with honey or warm almond milk.

Exercise

Get outside and workout in the summer during the day to help you sleep better at night. Allow yourself sufficient time afterwards to wind down, otherwise your body may feel too stimulated to prepare for sleep.

Turn off the computer

The bright light emitted from computers sends a signal to the brain to wake up. The release of melatonin is inhibited and this can hinder the quality and quantity of our sleep. Give yourself at least half an hour before bedtime with no computer to optimize your sleep.

Read

Reading puts me to sleep at the best of times (makes my eyes heavy) so reading before bed can be a good prelude to falling asleep. Reading has been shown to relax the body and relieve stress. Oh yeah, and reading on a hand-held device doesn’t count. It has to be a real book!

Many sleep experts recommend establishing a regular de-stressing routine before bed to calm your mind and cue your body up for sleep. May you sleep well this summer!