The Minimalist Shoe Revolution

Ross Colomba MAT, CSCS, CK

Many questions have been raised about minimalist shoes. More and more people are beginning to wear them but are they good for everybody? Under what conditions should people use them? What is the benefit? I will attempt to answer these, among other questions.

The foot is an amazing part of our body. There is an estimated 100,000 – 200,000 exteroceptors in the sole of each foot. Exteroceptors are one of three types of receptors in the human body. Anytime sensory information is gathered from our environment, exteroceptors send this information back to the brain so that the brain can confirm that its original command is being executed properly. When walking or running, the exteroceptors in the feet send the majority of this biofeedback.

Daniel Howell, PhD, author of the Barefoot Book outlines a phenomenon called Shoe-Induced Neuropathy. Shoe-Induced Neuropathy is typical of the traditional running shoe. Its hard rubber outer sole & soft cushioned insole silence the biofeedback from the exterocpetors in our feet. This disables the brain to make subtle adjustments in our gait (proprioception) and can lead to inefficient and less graceful strides. Socks can silence this biofeedback even further.

The minimalist shoes produced today, by theory, are designed to give you minimal support so that all of those exteroceptors can do their job. Overtime, your body is said to get stronger through improvements in your gait and neuromuscular communication. A study done this year by the University of Memphis Neuromechanic Laboratory notes that although research is still premature “it is still possible that incorporating minimalist footwear into part of the training activity may lead to positive benefits for the athlete, such as improved running economy and improved proprioception.”

As a trainer, I would have to advise those trying these shoes for the very first time should have no other existing injuries or conditions to their feet or lower body. It is also important to prepare your feet by strengthening them.

The Vibram fivefingers website (http://www.vibramfivefingers.com/education/why_barefoot_works.htm) is a great resource and lists exercises one can do to prepare their feet to wear these shoes. Additionally, once you have strengthened your feet, allow them to get used to the shoes by wearing them during light activities and then gradually working your way up. As well, remember that deciding to wear these shoes will depend heavily on the sport you are playing or the activity you are taking part in. Stick to the regulations of your sport and wear safety shoes when necessary.

The Difference between STOTT PILATES and Pilates.

Q. What's the difference?

A. STOTT is an elite level of Pilates which expands into greater detail (STOTT PILATES includes advances in spinal rehabilitation practices, promoting neutral spine placement and stabilization of the upper back while keeping with contemporary physical therapy practices).

STOTT PILATES is now available at Xanadu Health Club for both members and non members. Call or see the front desk for more details.

A Deeper Look at HCG Diets…

Ross Colomba MAT, CSCS, CK

Personal Training Manager - Xanadu Health Club

A common mistake is for people to call me Ross Colombo instead of Ross Colomba. It’s kind of annoying but during my research for this blog, the latter actually fits because I set out to investigate factual information on the pros & cons of being on the Human Chorionic Gonadotropin (HCG) diet. This is a non-biased account of the information I acquired and in no way is it an attempt to shamelessly promote a product or service.

My job, first and foremost, as a health professional is to provide you with up-to date information grounded in evidence regardless of affiliation or monetary gain.

The HCG diet is anywhere between 26-40 days long. It includes administering HCG injections, drops, or creams. Caloric intake is limited to 500-800 cals per day. All starchy & sugary carbs are eliminated, other than a minimal amount of fruits. The diet primarily consists of lean cuts of protein (beef, chicken, & fish) & vegetables. As a standard, those on the diet are expected to lose anywhere between 1-3 pounds per day. Common side effects are fatigue, leg cramps, headache, feeling thirsty all the time, bad breath, metallic taste in the mouth, weakness, dizziness, nausea or stomach ache, sleep problems, & constipation.

HCG is a hormone that is most prominently produced in pregnant women in the cells that form the placenta. This helps the body bring nutrients into the placenta, fueling the fetus with the energy to grow. Proponents of this diet plan say that HCG helps stimulate metabolism and fat burning because the hormone signals the hypothalamus in the brain to mobilize fat stores and convert them for energy. As of December 2011, the FDA sent a letter to companies that sell over-the-counter products stating that HCG has not been approved for weight loss. The letter also contained information that the drops used as part of the HCG protocol do not contain the HCG hormone but a synthetic version. This is nothing new. In 1975, the FDA made it illegal for all HCG diet manufacturers to disclose that HCG products cause weight loss and that it hasn’t been demonstrated to be effective adjunctive therapy in the treatment of obesity. In 1995, the British Journal of Clinical Pharmacology stated that “there is no scientific evidence that HCG can or does treat obesity,” which is why independent researchers, the FDA, and most recently the Mayo clinic are pointing to the reduction of calories as a reason for the rapid weight loss.

Diets that are low in carbohydrates will typically trigger a state of ketosis after the body is starved of carbohydrates for several days. Instead of using carbohydrates as a main source of energy, the body will begin to burn fat as fuel. Ketosis is a stage in metabolism occurring when the liver has been depleted of stored glycogen and switches to a fasting mode similar to one that occurs during sleep, dieting, and the body's response to starvation. Energy from fat is mobilized to the liver and used to synthesize glucose. As a result of this metabolic response, ketones are produced and left to roam throughout the body. Some can be excreted via the lungs, while others must be broken down by the kidneys. This over- works the organs and forces them to excrete important electrolytes such as calcium, magnesium, & potassium. Reducing the amount of calcium in the body can lead to weakened bones & teeth. Low levels of magnesium are associated with reduced muscular function, and once potassium levels drop muscle fatigue and heart arrhythmias begin. In extreme cases, ketone body accumulation can lower the blood's pH to dangerously low acidic levels, leading to ketoacidosis which can be fatal.

Furthermore, diets consisting of between 500-800 kcals are classified by nutritionists & doctors as being VLCD (very low-calorie diets). Long-term side effects are anemia, decrease in thyroid function, bone loss, a decreased immune system and malnutrition. These diets are not well-balanced and do not provide enough calories, severely depriving individuals of much needed nutrients. If this isn’t concerning enough, research also shows that those on VLCD’s will, the majority of the time, gain their weight back.

As with the start of any new diet, it’s always best to at the very least make an appointment to see your doctor and get a physical. Make sure you’re screened for diabetes – especially if you have a family history, and ensure your hormones are at adequate levels. As I said earlier, I am here to provide the factual evidence surrounding the latest topics on health and wellness. At the end of the day you must decide if the positives outweigh the negatives. For another informative look at the HCG protocol refer to the following links.

References

• Mayo Clinic; HCG diet: Is It Safe and Effective?; Jennifer K. Nelson, R.D., L.D.; June 26, 2010
• http://www.fda.gov./NewEvents/Newsroom/PressAnnouncements/ucm282334.htm
• "British Journal of Clinical Pharmacology"; The Effect of Human Chorionic Gonadotropin (HCG) in the Treatment of Obesity...; G.K. Sabine Lijesen, et al.; 1995
• http://www.fda.gov/Safety/MedWatch/SafetyInformation/ucm254838.

Going Greek! (Continued from the March 2012 E-newsletter)

Less Sugar

Greek yogurt contains less naturally-occurring sugar than American-style yogurt. In 7 oz. of plain Greek yogurt, there are 8 g of sugar; the same amount of plain American yogurt contains about 17 g. Choose plain rather than flavored Greek yogurt to obtain more potassium, zinc and vitamins B6 and B12 per serving. The Center for Science in the Public Interest notes that some of the volume in flavored yogurt containers is taken up with the sugary fruit topping rather than nutritious yogurt, so they contain less of these healthy nutrients. Flavored Greek yogurts include up to 11 g of added sugars -  almost 3 tsp. worth. Add your own berries and a drizzle of honey to plain yogurt to control your sugar intake.

Less Sodium

Salt is a big red flag, and many consumers are looking for lower in salt items. According to the USDA, Greek yogurt has less sodium by up to 50 percent. Plus, it still has a full-bodied taste without the high sodium content.

More Versatile

Greek yogurt can be used for many dishes including savory and sweet. Due to its thick texture and rich taste, many people use it as a substitute for milk, sour cream and even use it for baking.

Better Texture

Greek yogurt has a smooth, rich and thick consistency. Part of what makes Greek yogurt different than regular yogurt is that it is strained to remove the whey. When whey is removed, so is water, which creates a thicker, more substantial yogurt product. This is why Greek yogurt is so popular because of the satisfaction after eating something creamy and smooth.

See! Told ya it was better!

I Put That S@#?! on Everything!

Rosario Colomba MAT, CSCS, CK

Personal Training Manager - Xanadu Health Club

Are you like me? Do you use olive oil for a variety of nutritional purpose? With its great taste and high levels of heart healthy antioxidants called polyphenols and the monounsaturated fats (which lower LDL’s and raise HDL’s) it has been the perfect oil to cook with. Yet there are times when olive oil shouldn’t be used- most notably when using high heat. When exposed to temperatures between 365-420 degrees F the beneficial compounds start to degrade and potentially health-harming compounds form.

Don’t fret- olive oil is still the oil of choice when making salad dressing, sautéing vegetables over medium heat, or drizzling over steamed vegetables. If you are roasting or baking, canola oil is a good choice because it’s healthy properties (high levels of alpha-linolenic acid and low in saturated fats) are better equipped to stay together at higher temperatures. The only downfall is that most of the canola oil produced in the United States is made from genetically modified canola seeds. If this is a concern, try the more expensive avocado, macadamia nut, or almond oils. Safflower oil is also gaining traction as a healthy and affordable alternative, but its bitter taste can turn some people off.

Therefore, because using oil is inevitable when cooking, choose the one that is best for your dish and cooking method.

Coming Soon: Ross' Blog

Get information from one of the best trainers in the industry! Ross will be "blogging" soon enough to provide you with insightful and educational information and make sure you continue to see forward progress! Check out more on Ross by visiting our facebook page. (sign in to facebook off of the main page on the website and go the trainers section)

More on Detox Foods

Here are some more excellent Detox foods that will help you get over the holiday "eat-a-thons" and keep you fit...

Watercress

Throw some peppery watercress into your next salad. It keeps free radicals away from your cells, helps energize cleansing enzymes in the liver, and is a natural diuretic.

Lemon Water

Lemons are a great source of vitamin C, which is known to help the body detox and burn fat. Drinking water with lemon every morning is a great way to alkalize the body and help with digestion.

Dark Leafy Greens

There's a ton of ways to get leafy greens into your diet. You can eat them raw, throw them into a broth or sauté them with a touch of olive oil. Leafy greens boost chlorophyll levels in the digestive tract, which helps the body get rid of environmental toxins like smog and herbicides.

Fresh Fruit

Fresh fruit is full of vitamins, antioxidants, fiber, and just about any other good thing you can think of. After filling your body up with butter and booze over the holidays, what better way to make amends than with a big bowl of fruit.

Artichokes

Numerous studies show that atrichokes promote healthy liver and gallbladder function. They're also loaded with cynarin, which helps increase bile production, prevents indigestion, and stimulates healthy digestion. If you're looking for a natural detox food, artichokes are a major winner

Beets

When I was having issues with my gallbladder, my doctor told me to load up on beets. Fiber in beets help increase the production of antioxidant enzymes in the liver, which help the liver and gallbladder eliminate bile and other toxic substances from the body.

Ginger and Garlic

Ginger and garlic are good friends to the liver because they help it get rid of free radicals that are built up in the body. Make yourself a healthy stir-fry and don't be shy to season it with these two liver-loving foods.

Whole Grains

Choosing whole grains over refined grains should be a part of any diet. Besides being full of nutrients and antioxidants, they're incredibly high in insoluble fiber, which helps keep you regular. If you're trying to flush the body of toxins, the last thing you need is to be bloated or backed up.