Author: Totum Life Science

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Fitness Resources Tips

A Runner's Smoothie

Try this recipe for an excellent source of energy – ideal to pair with running and other distance sports. Let us know what you think.
1 scoop of your favourite protein powder
protein is critical for repair of muscle tissue.
1 beet
beets add amazing colour, but have also been shown to contain a natural source of dietary nitrates which, have a positive affect on blood pressure and cardiovascular health as a vasodilator. They may improve running performance.
1 stalk celery
celery is a natural source of sodium, and as runners you might need a little extra, especially if your diet is fairly natural.
2 cups spinach
a source of the mineral iron, which helps deliver oxygen to the cells. Iron is often low in new runners and women.
1 cup strawberries
a source of carbohydrates to help with glycogen replacement. Also a source vitamin C and antioxidants, which can help combat any additional oxidation caused by running.
½ lemon
an acidic ingredient to increase the absorption of the iron from spinach. Also a natural preservative to reduce oxidation (and discolouration) of the smoothie.
1 tbsp chia seeds
a good source of Omega-3 fatty acid, which is beneficial for decreasing inflammation and boosting the immune system, as well as joint lubrication and shock absorption. Chia seeds will also help with hydration as they have a propensity to store water.
3 cups water

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Fitness For your Info Tips

Top Three Motivational Workout Strategies

That statement is so true. Every so often, it is tough to maintain the energy that existed when you started your new routine. Even dedicated folks have the potential for a funk. Whether it’s a lack of sunshine, work stress or just not enough positive energy around you, sticking with your plan can be a challenge. Here are three simple but really effective ways to keep yourself engaged for the next six weeks and beyond.
1.       Each morning, do these three things as soon as you wake up:
a.       Bathroom visit
b.      Grab pen/paper/organizer and take 60 seconds to organize; A) what time you will work out; B) what you will do in your workout (hint: make it something fun/different/interesting); C) where you will have lunch and what you will eat.
c.       Go about your morning routine as usual.
The Key: Only take 60 seconds. You shouldn’t need more than that. Let’s face it, 60 seconds will not have a negative impact on your morning but will have a huge positive impact on your success for the day.
2.       Get a Buddy
Yes it’s cliché and yes, it will take a bit more planning. But wow, what a difference it makes for you staying on track. Accountability is like that. Your buddy can be a friend, family member or a trainer, it doesn’t matter. The only thing that does is that you are now responsible to someone else. A bonus in this scenario is that each of you can take turns planning the workout as above. Now you have variety built in as well.
3.       Do something you enjoy
You know those people that bug the hell out of you because they are so committed to getting to their workouts? Their secret is that they have found something they love to do. Would anyone else submit themselves to doing things over and over, long term, if they disliked them? Of course not.
If it’s sports, do sports. If it’s rowing, do rowing. If it’s classes, do classes. If you don’t know, try activities that interest you. Something out there will be fun.
That’s it. Simple but so effective. The great thing about the three points above is that they apply at any time of the year. Whenever your motivation lags, employ some version of these tips to continue taking steps forward. Even small steps get you to a destination.

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For your Info

Fat Loss: Five Reasons You Never Thought Of

Our good friends at Precision Nutrition are always putting out well researched, solid information on, you guessed it, nutrition. This article is an excellent read on some more practical reasons why fat loss is so important for those carrying too much. This is timely given how many people are in resolution mode. If the snippet below is of interest to you, click on ‘read full article’ to educate yourself further.
“Avoiding heart disease and looking ‘fab’ aren’t always great reasons to lose weight. However, here are 5 immediate and significant ways your life can change when you trim the fat…
I’d like you to join me in a thought experiment.
I promise there’s a point to it. In fact, we’ll soon talk about why most popular reasons for losing weight are either uninspiring or scientifically worthless.”
READ FULL ARTICLE

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Totum in the News

Paddleboarding with Stacy Irvine

Totum chiropractor Stacy Irvine and her kids appeared on CityLine to  get a quick paddleboard lesson with expert John Helfrich, before setting out on the water for some fun.
Click here to watch the full segment.

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Tips

5 Simple Nutrition Tips, Part 2

Pack Snacks! If you are trying to stay healthy then plan ahead for daily snacks. Mixing veggies and protein or veggies and a healthy fat will provide an energy boost between meals, without a spike in blood sugar. Avoid breads and baked goods and try 1-2 cups of veggies and a 1/3 cup hummus or two hard-boiled eggs or 1oz of nuts. If you have a workout planned within 2-3 hours then add a piece of fruit.
Clean Up! Avoid refined, processed foods with additives, preservatives and chemicals such as artificial sweeteners, colourings, flavourings, as they will only deplete your body of nutrients. Read the ingredient list – if you don’t know what it is, don’t buy it!
Get Cooking! Try cooking foods more often so that you can control what goes in the meal. Home made foods are generally better for you. During the week plan for quick meals such as quinoa, chicken breast and a pile of bright vegetables that can be made in 15 minutes. Make a little bit extra for lunch the next day. When you have more time try making a larger portions of soup, chili or a roast that can be used over a couple days.
Water Up! Make sure you start all workouts in a hydrated state. When dehydrated you can’t perform at their best and you increase risk for injury, such as muscle tears or strains. Consume 2-4 cups of water in the 2-4 hour window leading up to your workout. For workouts lasting longer than 60 minutes make sure you carry water and consume 1/2 to 1 cup of water every 15 – 20 minutes to prevent dehydration.
Eat your Veggies! Do you get the 7-10 servings of vegetables that an active individual needs per day? Vegetables are dense in nutrition but low in calories. They offer lots of fibre, vitamins, minerals and bioflavanoids. It’s important to eat a variety of them from all colour groups to increase your nutrient spectrum.

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Tips

5 Simple Nutrition Tips, Part 1

Help control inflammation through your diet. Face it: training is hard on the body with all that pounding our muscles, joints and ligaments face a lot of stress. Too much stress leads to inflammation in the body, which over time can lead to injury. Add anti-inflammatory foods to your diet daily, such as ginger, turmeric, pineapple, fish oil and garlic, to help keep your inflammation in check and your immune system strong.
Build a Better Breakfast. It’s important to eat a good breakfast daily. Aim to consume 20-25% of your daily calories at breakfast to keep you fuelled longer and help ward off evening eating excess. On days when you are not training first thing, try swapping out the oatmeal for some eggs and handful of nuts. Or have a protein rich smoothie with veggies, 1/2 an avocado and only 1 cup of fruit. Proteins and fats will give your body long lasting energy and make you feel more satisfied and reduce cravings later on in the day. If you are training first thing in the morning, easy to digest carbs are the way to go, as they digest quickly so you can get on with your workout.
“I Train To Eat!” Sound familiar? Well, training is not an excuse to eat whatever you want! The more stress you put on your body through training demands, the better your diet should be, not the other way around. Not only do you need to worry about the number of calories, carbs, proteins and fat — you also need to consider all the micro-nutrients such as vitamins, minerals, enzymes and bioflavanoids that your body needs increased amounts from to support your training. Focus on the more nutrient-dense, not calorie-dense foods, to offer you the most bang for your buck. Load up on veggies throughout the day, and say no to refined carbohydrates and processed foods.
Grocery Shop with a Plan! Wandering through the grocery aisles without a list will leave you open to poor food choices. Take 10 minutes before going to the store an plan out a few days worth of meals and then identify what ingredients you need and stick to the list.
Up your Omega-3! Fish with the highest amount of EPA/DHA omega-3s are salmon, mackerel and sardine. Other good sources include herring, anchovy, lake trout, rainbow trout and tuna. Seven to ten ounces of fish per week is a good start to reaching your omega-3 intake. Another type of Omega-3 is alpha-linolenic acid which is found in certain plants. There are fewer contaminants in vegetable oils. Flax is the highest source of alpha-linolenic acid, then chia seed, hemp seed, pumpkin seed and walnut.

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For your Info

Shoulder Injuries in Tennis Players

Overview: Shoulder injuries are repeatedly seen to impact the careers of tennis players at all levels of play. The shoulder complex comprises 4 different joints, each contributing to the great amount of mobility and stability seen during complex shoulder movements. When this delicate equilibrium between mobility and stability is compromised, the shoulder is vulnerable to injury.
Why is the shoulder so vulnerable to injury?
Large forces go through the shoulder joint during the tennis serve as energy is transferred from the ground up: ground reaction forces → legs/hips/trunk → shoulder/upper arm
*a break in a link in a proximal segment will create larger demand on the next segments, like the shoulder

What provides stability and mobility in your shoulder during movement?

Shoulder MobilityShoulder Stability
Shoulder blade control is vital during the serving motion as it (1) provides a stable base for the arm, (2) rotates upwards to get it out of the way from the arm, (3) moves around the rib cage, and (4) provides a stable base for muscles in the shoulder and upper backStatic stability: provided by your bones, ligaments (at end of range of motion), and joint capsuleDynamic stability: provided by your muscles (at the beginning of the cocking phase of the serve)

When is the shoulder vulnerable to injury?
There are five phases of the tennis serve: (1) wind up (knee flexion, trunk rotation), (2) early cocking, (3) late cocking (position of maximal demand on the shoulder as you reach up and back), (4) acceleration phase and (5) follow-through. During the late cocking phase, it is your rotator cuff muscles’ job to stabilize the shoulder while it is in a position of extreme range of motion. If your stability or mobility is compromised during this phase, you can develop impingement syndrome, which is one of the most common tennis injuries. Some even call it ‘tennis shoulder.’ Impingement syndrome can occur when lifting the arm between 60-120º of abduction (sideways lifting) or when the lifted arm is rotated inwards. The pain is caused by one of your rotator cuff muscles getting pinched and aggravated. Repetitive impingement can lead to structural damage (e.g. rotator cuff tears).
What are your treatment options?

  1. Conservative management, including physiotherapy will focus on correcting the anatomical, physiological and bio-mechanical systems at fault. Problem areas can include the kinetic chain, shoulder blade function, and the role of static and dynamic shoulder stabilizers.
  2. Modalities will help speed up the healing of injured tissues. In more acute injuries, ultrasound and high-power laser therapy can be useful. In chronic injuries, shockwave therapy can be more beneficial. Electro-acupuncture can also be used as a complementary therapy in both acute and chronic injuries.
  3. Plasma-rich platelet injection (PRP) is a biological treatment involving injection of a portion of the patient’s own blood consisting of a higher platelet concentration to promote healing of damaged tendons, ligaments, muscles and joints.
  4. Local anaesthetic and steroid injections decrease pain and inflammation (e.g. cortisone injection)
  5. Surgical intervention involving debridement of damaged rotator cuff tissue, subacromial bursitis, bone spurs and osteophytes, with repair of rotator cuff tears are typically used as a last resort.

References

  1. Ellenbecker, T.S. “The Relationship between Stroke Mechanics and Injuries in Tennis”. High Performance Coaching; The USTA newsletter for tennis coaches. 2006;8(2):2-10.
  2. Laudner, K. and Sipes, R. “The Incidence of Shoulder Injury among Collegiate Overhead Athetes”. Journal of Intercollegiate Sport. 2009;2:260-268.
  3. Mei-Dan, O. and Carmont, MR. “The Role of Platelet-Rich Plasma in Rotator Cuff Repair”. Sports Med Arthrosc. 2011;19(3):244-250.
  4. Kovacs, M. and Ellebecker, T. “An 8-Stage Model for Evaluating the Tennis Serve”. Sports Health. 2011;3(6):504-513.
  5. Van der Hoeven, H. and Kibler, WB. “Shoulder Injuries in Tennis Players”. British Journal of Sports Medicine. 2006;40:435-440.

 

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Fitness

Nutrition for Long-Distance Runners

The Sporting Life 10K and Goodlife marathon mark the opening for race season in Toronto. Proper nutrition leading up to and on race day will make all the difference in how the runner feels and in their results. As a 10km-marathoner and triathlete myself, this is an area of special interest to me and I have experienced first hand the difference proper nutrition can have on performance. Please keep in mind that all advice is based on running and training for a 10km race and should not be applied to other sports or distances. However, if you have an athletic event you are training for and would like information about nutrition please feel free to contact.

Carbohydrates

A question that comes up far too often: Are carbohydrates bad for you? The answer is definitively NO! As an adult runner, carbs should make up 60% of your daily diet. Carbohydrates are the main source of fuel used during a 10km run.

This does not mean you should eat a loaf of white bread though! Complex carbohydrates maintain more stable blood sugar so you don’t get the energy crash after eating but still supply your body with fuel and nutrients.

Here are some of the best choices for carbohydrates:

Whole grains (such as oats, brown rice, quinoa)
Fiber-rich fruits and vegetables (such as apples, sweet potatoes, cooked spinach)
Legumes (such as kidney beans, chick peas)

Q: When is the best time to eat carbs before a race?

Some research suggests tapering down carbohydrate intake on days 3-7 before the race and then increasing carbohydrates 1-2 days before competition. Whether you decide to taper or not, it is a good idea to increase from your normal carbohydrate intake 24-48 hours before your race.

Q: Do I need to take carbohydrate gels/ sports drinks during a 10km race?

Myth buster! You do not need gels or sports drinks during a 10km race, as your muscles have carb stores for almost 2 hours of activity. Also, popular sports drinks are often high in refined sugar and should be substituted for a higher quality electrolyte drink.

Proteins

Q: I thought carbs were the fuel for a 10km, why do we need protein?

Protein is required for all muscles to function and to be repaired. Exercise breaks muscle tissue down and repairing it with the help of protein is how performance is improved.

Q: How much protein do I need?

A 10km athlete should have about 1.2 grams per 1 kilogram of body weight (ex. For 65kg = 75-80 g/ protein per day). In general it is a good idea to have a 25-30g serving of protein with every meal. 1 serving of lean meat with 25-30g protein is about 4oz (100g) or the size of your iPhone or Blackberry.

Q: What protein sources can I pair with each meal?

Breakfast: 2 eggs OR smoothie with protein powder (whey, rice, soy etc.)
Lunch/Dinner: Skinless, boneless chicken breast/fish, extra lean ground beef OR tofu.

Q: Is dairy a good source of protein?

If you have no digestive concerns or allergies then dairy could be a good source of protein. But it is important which dairy you choose.

Good dairy choices: cottage cheese, low fat or Greek yogurt.
Bad dairy choice: cheese, as it is high in bad fats and salt.

Fats

Q: I thought fats were bad for you?

Actually quite the contrary, some fats can actually improve athletic performance.

Good fats = (Poly)Unsaturated: avocado, olive oil, coconut oil, almond butter.
Bad fats = Saturated/ Trans: butter/margarine, fried foods, cheese, meats high in saturated fat (beef {non lean}, pork)

Although fats can improve performance, they should still compose less than 30% of daily food intake.

Hydration

Each individual has different hydration needs based on gender, body type, body composition and fitness level. However, the easiest way to tell if you are well hydrated is as simple as checking out your urine:

Light straw colour = hydrated
Dark yellow colour = dehydrated

If you are on a B complex vitamin this is a little more difficult as your urine is likely a neon yellow colour. If this applies to you, get a urine analysis from your ND or health care provider and ask for the specific gravity of your urine. This will tell you how concentrated urine is and therefore how hydrated you are.

Q: OK, urine is light straw colour; do I need to increase water before the race?

Yes, 1-2 days before the 10km increase water intake 20-30%. Water is required to fill glycogen (fuel) stores for your muscles. Drink 500mL of water 20-45minutes before the 10km race starts to keep you hydrated throughout the race.

Q: How much water should I bring/ drink during the 10km?

Trick question! You do not need to bring water or drink water at the fluid stations during a 10km race. The water belts can be uncomfortable and heavy and drinking will only slow you down. Your body has adequate fluid for a 10km race.

Q: When should I start drinking water after the race?

Water consumption should begin immediately after the race and continue until rehydrated.

Recovery Meal

Chances are your 10km race is not going to be the last time you ever lace up, so a recovery meal is very important to refuel the body so you can get back to training.

Q: How soon after the race should I have my recovery meal?

Have your recovery meal ASAP after the race, ideally on-site. Some examples of recovery meals are:

Protein fruit smoothie
Protein powder in water plus a piece of fruit
A small meal with 20g of protein and a balance of carbs and fat

Reminders

Eat what you’ve been eating. Do not try new foods the day of the 10km.
Increase carbohydrate and water intake 24-48 hours before 10km.
Breakfast: 2-3hrs before the 10km.
500mL water 20-45min before 10km.
Have a recovery meal immediately following race.

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For your Info

Sports Drink Nutrition

Athletic Replenishment: Healthy Alternatives to Commercial Sports Drinks

Are your children the super-active or athletic type? Chances are they’ve been having a little too much artificial sugar and colourings around sport — not your fault! Advertising pushes electrolytes drinks, such as Powerade and Gatorade, on adults and small children to “enhance sports activity,” but little do they explain that these sugars will directly result in a blood sugar crash and decreased performance towards the middle and end of the game. Not to mention poor recovery, poor concentration and the exacerbation of hyperactive behaviour with artificial colour. Your kids do need electrolytes to allow them to be active, so what do you do?
There are two options. You could make your own homemade electrolyte drink, which is easy and inexpensive (see below for recipe). Also, some companies have come out with healthier athlete-focused beverages for you and especially for your kids. The Vega Sport line has an Electrolyte hydrator package that uses natural sea salt along with other minerals in a convenient to-go powder package that is sweetened with the herb stevia. Another company, Biosteel, has come out with a large container of powder to be mixed into water that contains a few other sport-supporting ingredients such as Branch Chain Amino Acids and L-Glutamine, which are all necessary to muscular repair during and after activities.
See below for how they compare to the leading brands of electrolyte drinks and why it may be a good idea to make your own or turn to Vega or Biosteel so your kids can replenish electrolytes and be healthy too!

Biosteel Upsides

  1. No artificial colouring, flavours or preservatives
  2. Contains beetroot powder – beets improve athletic performance by improving oxygen delivered to muscles to reduce fatigue [1]
  3. Contains BCAA (Branch Chain Amino Acids) which are 3 amino acids necessary for muscle activation and repair
  4. Contains L Glutamine necessary to prevent muscle breakdown and improve muscle repair
  5. Contains minerals/electrolytes – Calcium (muscle contraction) and Magnesium (muscle relaxation) and Zinc (aids in protein absorption), Sodium from mineral rich sea salt and Potassium which are involved in nerve and muscle conductivity
  6. Contains no caloric value of sugar (see downsides) whereas the leading brands often have anywhere from 30 – 60g of refined sugar
  7. Contains a Vitamin B Complex – although it only contains a small amount, Vitamin B is essential for carbohydrate conversion into energy for your workouts

Biosteel Downsides

  1. Contains sucralose (Splenda) which is an artificial sweetener that may reduce your beneficial bacteria in your gut [3]

The positives definitely outweigh the negative which makes Vega and Biosteel a MUCH better choice when compared to the commercial brands of electrolyte drinks. This is particularly true when you see 6, 7 and 8 year olds drinking 20oz versions of these sugary drinks that adults consume. When possible, try to choose foods and drinks that are naturally sweetened or sweetened with the herb stevia so you and your kids can more effectively enjoy the athletic experience!

Homemade Electrolyte Drink – 1 Litre

  1. 750ml water
  2. 250ml juice (100% fruit juice, no added sugars)
  3. 1/8 tsp sea salt – to provide a full range of natural minerals

***For long game days where refueling is necessary increase the juice to 500ml and only use 500ml water

References

1. Lansley, KE, Winyard, Paul G., Bailey, Stephen J., Vanhatalo, Anni, Wilkerson, Daryl P., Blackwell, Jamie R., Gilchrist M., Benjamin, Nigel, and Jones, Andrew M. Acute dietary nitrate supplementation improves cycling time trial performance. Med Sci Sports Exerc. 2011; 43(6): 1125-1131.
2. Bailey, Stephen J., Winyard, Paul, Vanhatalo, Anni, Blackwell, Jamie R., DiMenna, Fred J., Wilkerson, Daryl P., Tarr, Joanna, Benjamin, Nigel, and Jones, Andrew M. Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. J Applied Physiol. 2009; 107(4): 1144-1155.
3. Splenda alters gut microflora and increases intestinal p-glycoprotein and cytochrome p-450 in male rates

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Resources

Medial Tibial Stress Syndrome

Download and print the injury report form here.

Overview
Medial Tibial Stress Syndrome (MTSS), commonly known as shin splints in the general public, is an exercise-induced nagging dull ache along the lower inner shin (approximately 2 centimetres in length). It is one of the most common complaints of the lower leg in the athletic population, and an incidence ranging between 4 and 35%. This condition most commonly affects runners and those athletes whose sports involve running such as soccer, basketball, long jump and tennis.

What Causes MTSS?
The cause of MTSS is controversial and there are many theories. Some researchers believe it is the micro-tearing of the deep calf muscle, called the soleus, away from the shin bone, causing inflammation. Others suggested that MTSS is a consequence of repetitive stress imposed by impact forces that eccentrically fatigue the soleus which creates repeated tibial bending or bowing, in turn overloading the bone-remodelling capabilities of the tibia. In simple terms this theory suggests that MTSS is related to mechanical overloading of the bone. Lastly, Messier and Pittalai showed that not only was increased pronation significant in participants with MTSS, but the maximum velocity of pronation (how quickly one slams their foot into prontation) had a greater correlation in those with MTSS than did pronation alone.
What Are the Risk Factors of MTSS?
The proposed risk factors of MTSS are:

  1. Increased foot pronation
  2. Increased muscular strength of the plantar flexors
  3. Increased varus tendency of the forefoot or hindfoot (or both)
  4. An abrupt increase in training intensity
  5. Inadequate calcium intake
  6. Hard or inclined running surfaces (or both)
  7. Inappropriate or old inadequate footwear
  8. Previous injury
  9. Female
  10. Increased BMI
  11. Increased calf girth
  12. Greater internal and external hip range of motion
  13. Inversion / eversion strength imbalance
  14. Static navicular drop and dynamic velocity

How Can I Treat MTSS?
Treating MTSS can be challenging due to the fact that we still do not know exactly what causes it. However, understanding the sport and assessing for potential risk factors can help guide treatment. There are various treatment options that can be prescribed by your chiropractor or physiotherapist. Listed below are treatment options that can be performed by your health care provider after an assessment to ensure your treatment is specific to your injury.

  1. Ice
  2. NSAIDS (anti-inflammatory medication)
  3. Stretching (limited evidence)
  4. Active Release Technique (ART)
  5. GRASTON technique
  6. Sport compression socks (may provide direct compression on the tibia/shin through the surrounding soft tissues, especially during intermittent loading)
  7. Electro-Acupuncture
  8. Shockwave therapy
  9. Strengthen exercises for the legs
  10. Graded running program

MTSS is a tricky condition that may linger for weeks or months. Do not ignore the symptoms because the earlier you receive treatment the quicker you will heal.
References

  1. Moen MH, Holtslag L, Bakker E et al. The treatment of medial tibial stress syndrome in athletes; a randomized clinical trial. Sports Medicine, Arthroscopy, Rehabilitation, Therapy & Technology. 2012, 4:12.
  2. Moen MH, Rayer S, Schipper M et al. Shockwave treatment for medial tibial stress syndrome in athletes; a prospective controlled study. British Journal of Sports Medicine 2012;46:253–257
  3. Myofacial Needling for Treatment of MTSS. Functional Anatomy Blog by Dr. Spina
  4. Craig DI. Medial Tibial Stress Syndrome: Evidence-Based Prevention. Journal of Athletic Training 2008;43(3):316-318
  5. Tweed JL, Avil SJ, Campbell JA et al. Etiological Factors in the development of Medial Tibial Stress Syndrome. Journal of the American Podiatric Medical Association. 2008; 98 (2), 107-111.
  6. Moen MH, Tol JL, Weir A et al. Medial Tibial Stress Syndrome A Critical Review.. Sports Medicine. 2009. 39 (7).