Discussions on The Differences Between Sweeteners By: Matthew Smith, DACM, MSOM ***Disclaimer: This article is not intended to be used as grounds to claim a cure of any disease. If you are thinking about using an herb, supplement, or therapy of any kind please first consult your primary care provider *** Introduction: Are You Aware? Are you aware of the sweeteners that you consume on a daily basis? Well it may be a good idea to start. You see, we have natural sweeteners, processed sweeteners, and even sweeteners that can create toxic buildup and inflammation in the body. Diet drinks, longer-lasting flavors, sweeteners that can relate to migraines, spikes in glucose leading to insulin resistance, and organic sweeteners that are straight up lies in the “sweet” industry. Seven Tips To Sweeteners Simply growing awareness about the sweeteners you are consuming is good enough to start on the right track. Here are some basic tips to start: One If it isn't part of a food normally, in its natural state, it probably is not going to benefit you and thus has been processed. Unless the product specifically says it is unrefined then it has likely been processed which is not in your best interest. Two Organic does not mean unrefined when it comes to sweeteners. Organic cane sugar isn't as good as it sounds since organic cane sugar is not the same thing as unrefined organic cane sugar. Unrefined organic cane sugar means it has not been processed. Regular organic cane sugar however, still can be processed even though it has an organic label on it. Three There are sweeteners that exist that do not spike your glucose levels. Sweeteners such as Stevia, Erythritol, Monk Fruit Extract, Xylitol, do not spike your glucose levels. But, that does not mean they have not been processed. While all these sweeteners may be a potentially better alternative, unless they specifically say unrefined, you are still eating a processed food product that may have a chemical composition that was tampered with. Four Only consume any sweetener in moderation. The diet is about balance and if you are facing cravings then you are likely dealing with an imbalance that needs to be addressed. Five Sugar is sugar even in its most natural state for example, fruit sugar like fructose in an apple. It is still going to act like sugar in your body, raise your glucose level, and create the necessary physiological effects for survival and proper absorption. Six We need glucose sugar to survive. Seven We do not need to get sugars from sweeteners in order to maintain healthy amounts in our blood. The Bottom Line Is This... The bottom line is this, sweet things exist and we get hooked on them. It is a mastery of the food industry to get us hooked on the processed foods that cost more money but end up putting more money in their pockets as a result. This is just basic consumerism. If people like it they want more and more of it. There is more of a turn of profit that comes from a patented product rather than a whole plant food that comes from a farm in its completely natural state. The point is, these products can be deceiving, making you think it is a healthier choice when in reality it may not be as good as you think. Do your research and find what suits you best. Just because it may say it is healthier on the label does not necessarily mean it comes without side effects that you could be unaware of over time. Health & Human Performance Coach, Doctor of Acupuncture and Chinese Medicine, professor, and competitive strength athlete, Matthew Sabey Smith DACM, MSOM, Dipl.Ac,, CPT is the owner and founder of Strength Smith Training Systems LLC. With an extensive background in integrative holistic health, training and coaching, Dr. Matt uses his knowledge to help individuals improve their training, boost their recovery and maintain optimal balance as they chase their athletic, fitness and health endeavors.
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DISCUSSIONS ON THE USES OF BEET ROOT FROM A BIOMEDICAL AND TRADITIONAL CHINESE MEDICINE PERSPECTIVE By: Matthew Sabey Smith, DACM ***Disclaimer: This article is not intended to be used as grounds to claim a cure of any disease. If you are thinking about using an herb, supplement, or therapy of any kind please first consult your primary care provider *** Beets For Endurance Who knew the powers that one could withhold simply by picking up a simple vegetable root? Beet root may just be that for many people looking to improve their endurance! Beet root has been gaining some popularity in the sports world, particularly in the realm of endurance athletes. So what is it about beet root that makes it so special? Properties & Functions: Vasodilation Through Nitric Oxide Increase Beets are a root vegetable that are typically crimson or a red-purple color (pigments known as betalains). What makes the beet root so effective is that it increases the amount of nitric oxide production in the body. The result of this phenomenon is that it creates vasodilation within the body. Vasodilation is essentially a relaxation of blood vessels. Now why could this be useful? Vasodilation of the blood vessels makes it easier for oxygen to go throughout the body with less effort. The vasodilation that occurs from beet root can even help normalize blood pressure by reducing a high systolic blood pressure or raising an abnormally low systolic blood pressure. There have not been found to be many effects on the diastolic blood pressure. On top of that, beet root has vitamin A, vitamin B, Vitamin C, Vitamin K, Iron, phosphorus, beta carotene, beta cyanine, folic acid, magnesium and of course fiber. The nitrate content present in beet root is how the conversion to nitric oxide occurs and thus the desired vasodilation starts. Endurance Enhancement Associated With Athletes Now that we have discussed the impressive array of nutrients present in beet root, how can this benefit athletes? Athletes are always looking for the next edge to improve their performance, so many have turned to beet root as a result. Due to the effects of vasodilation from the production of nitric oxide in the body, athletes are improving their power output without increasing their oxygen intake. So what does this mean? This essentially means athletes are able to do more work (power output) with the same amount of oxygen they would be able to take in during any given race or competition (Murphy et al., 2012). However, the body can now utilize that oxygen more effectively and create a better performance. It has been found in cyclists that 500ml of beet root juice consumed two and a half hours before exercise can improve power output by 7%-11% (Sly, 2019). A minor improvement in power output? I think not! Even eating 200 grams of cooked beet root will have a positive impact on any athlete. Running athletes demonstrated 3% increase in running velocity. That is the equivalent of shaving 41 seconds off of a 5 kilometer run (Sly, 2019)! All from just eating your vegetables...well your beets at least! Adverse Effects & Contraindications It would seem as if I am speaking of a miracle vegetable, well beet root certainly could have its place in your performance enhancement. With that said it is important to note some things that you should expect as a result of beet root consumption. For some people, beet root can cause some GI distress and your excrement will have pink or red in it. No, beets don’t cause internal bleeding, it is just the pigment that affects the urine and stool as a result so don’t worry! This is something important to note for all you coffee drinkers though! By consuming caffeine with your beets, you can potentially rid yourself of the positive effects of beet root for enhancing your athletic performance. This could potentially be because caffeine constricts blood vessels while the nitrates from the beets are converted to nitric oxide, which are trying to dilate the blood vessels (Dominguez et al., 2017)! Why Use It Over Other TCM Therapies In traditional chinese medicine (TCM) there are many herbs and foods we could look to in order to improve performance. Since the TCM pharmacopia is full of adaptogens, why not use something like ginseng (Ren Shen) or cordyceps (Dong Chong Xia Cao) for example? Ginseng and cordyceps could increase your energy and increase your endurance, absolutely! However, I like the idea of beet root due to its easy accessibility, the specific effects of vasodilation, and thus improved oxygen utilization. It seems to be the perfect pre-workout food that is realistic for most individuals who can make it to the grocery store! Conclusion Overall, beet root is an essential for any athlete looking to get an edge, even you anaerobic athletes! Due to the optimal utilization of oxygen, your recovery and work output is still lessened by consuming beets! In order to safely and effectively increase your power output, without supplements, beets are a wonderful alternative, cooked or uncooked (making the effects not temperature sensitive). Try it for your next workout, you may be pleasantly surprised! References: Domínguez, R., Cuenca, E., Maté-Muñoz, J. L., García-Fernández, P., Serra-Paya, N., Estevan, M. C., . . . Garnacho-Castaño, M. V. (2017, January 06). Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review. Retrieved March 29, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/ Murphy, M., Eliot, K., Heueretz, R. M., & Weiss, E. (2012, March 28). Whole Beetroot Consumption Acutely Improves Running Performance. Retrieved March 30, 2019, from https://www.sciencedirect.com/science/article/pii/S2212267211019484 Sly, B. (2019, January 31). Endurance Athletes: Beetroot Can Improve Your Performance. Retrieved March 30, 2019, from https://breakingmuscle.com/healthy-eating/endurance-athletes-beetroot-can-improve-your-performance Health & Human Performance Coach, Doctor of Acupuncture and Chinese Medicine, professor, and competitive strength athlete, Matthew Sabey Smith DACM, MSOM, Dipl.Ac,, CPT is the owner and founder of Strength Smith Training Systems LLC. With an extensive background in integrative holistic health, training and coaching, Dr. Matt uses his knowledge to help individuals improve their training, boost their recovery and maintain optimal balance as they chase their athletic, fitness and health endeavors. |
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Author:Doctor of Acupuncture and Chinese Medicine, Coach, Professor, and competitive strength athlete, Matthew Sabey Smith DACM, MSOM, LAc., Dipl.Ac,, CPT is the owner and founder of Strength Smith Training Systems LLC. With an extensive background in integrative holistic health, training and coaching, Dr. Matt uses his knowledge to help individuals improve their training, boost their recovery and maintain optimal balance as they chase their athletic, fitness and health endeavors. |