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November 2000 Vol. 5 No. 11
“A rock pile ceases to be a rock pile the moment a single man
contemplates it, bearing within him the image of a cathedral”
Antoine De Saint-Exupery
Upcoming Events I Fitness Certifications I Recertification I Continuing Education
Fitness Articles A-H I Fitness Articles I-Z I Store I Videos I Links I About AFPA
Table of Contents:
Fibromyalgia- Natural Treatments
Questions & Answers:
a. Protein Requirements for Women
b. Increasing Speed in Girl Soccer Players
Home Gym or Training Clients Out of Your Home: Equipment Setup with Space Restrictions
Ten Signs That You Need To Find A Different Kind Of Education For Your Child
Tragedy And Hype: Emerging Dangers Of Soy Products
Acidophilus and Colon Health
Dairy Products Linked to Prostate Cancer
DHEA [dehydroepiandrosterone] (D-hi-dro-ep-E-an-dro-stehr-own)
Fibromyalgia- Natural Treatments
Fibromyalgia is a multi-symptom condition with pain in fibrous and muscle tissues that does not seem to be associated with any known inflammatory condition. The following supplements have been indicated in the medical literature as being helpful in reducing or eliminating symptoms of pain, allowing the individual to resume physical activity.
Magnesium: Acts as a natural tranquilizer regulates the central nervous system, while relaxing muscle tissue.
Gamma-linolenic Acid [GLA] An omega-6 fatty acid, found in borage and evening primorse oil, assists in reducing pain.
Rhus Tox [homeopathic remedy] has been found to reduce the pain of fibromyalgia. [Homeopathic Francaise, 1991]
Enzymes: Found in all plants and fruits, which are best when eaten raw. The body makes enzymes, but produces less as we age. There is an increased loss when an individual eats animal products and all processed foods that do not contain enzymes.
[SAMe] S-Adenosyl-L-Methionine: Fibromyalgia is associated many times with depression. [SAMe] has been found to relieve pain and reduce inflammation, with increased joint mobility through a process of increasing cartilage thickness [also, Glucosammine]. [Psychiatry Research 1992; 44: 257-262]; [Acta Neurologica Scandinavica Supplementum, 1994; 154-7]; [American Journal of Psychiatry 1990; 147:591-595]
Fish Oils and Cod Liver Oil: The most available source of omega-3 fatty acids. The components of omega-3 fatty acids [DHA and EPA] cause the body to release anti-inflammatory hormones [Prostaglandin 1 & 3], and reduce pain and inflammation in the joints. http://www.afpafitness.com/omgea3.htm
http://www.afpafitness.com/foodsarth.htm
Protein Requirements for Women
Question: Is there a formula to know how many grams of protein does a woman needs to eat?? If she is an athlete and if it is a normal fitness fan!
Answer: Women have a greater percentage of body fat than men and therefore the ratio of protein can be greatly over-estimated.
As a rule of thumb researchers have found that physically active humans require approximately [.35 to .45] grams of protein per pound of lean body weight. This falls within the guidelines of .8 to
.9 grams/kg/bdwt [notice this is not fat free weight] Research at the World Health Organization sets the number even lower [between .35-.45 grams/kg/bdwt]
Since no one can accurately predict the amount of lean bodyweight [when we are alive] there will always be a buffer of additional protein. It is important to remember that protein as it breaks down into amino acids and waste products [ammonia] must be buffered, and that buffering comes from Calcium. For each gram of protein ingested from an acidic source [animal] some calcium is lost.
For athletes, increasing the total caloric intake from a variety of foods [complex carbohydrates, vegetable fats and a variety of protein sources [beans, nuts, and legumes] and animal source [eggs, fish] will assure that they are ingesting adequate protein.
Increasing Speed in Girl Soccer Players
Question: I am looking for information on how a high school girl can increase their sprinting speed in soccer. Do you have any recommendations?
Answer: Increasing sprinting speed can be achieved by a combination of PNF stretching after extensive warm-up, and by the use of plyometrics [explosive training] in addition to the standard interval training.
The girls should be involved in an off-season conditioning program to increase strength of the upper and lower body.
Drills including running down hills at top speed [slight decline-10-15 percent] include speed. Running with a parachute increases speed.
Home Gym or Training Clients Out of Your Home: Equipment Setup with Space Restrictions:
Power blocks for dumbbells and a nifty portable bench press:
http://www.powerblocks.com
Bowflex for a complete home gym: http://www.bowflex.com
For cardio-vascular equipment:
Rowers: http://www.concept2.com
Treadmills: http://www.trackmastertreadmills.com
Bikes, climbers: http://www.Precor.com
http://www.netfitness.com
Ten Signs That You Need To Find A Different Kind Of Education For Your Child
Does your child’s education pass the test? Find out if it’s time to scout a new school…
http://www.Medicinecabinet.com/art_kids/v1i13_kids.shtml
Tragedy And Hype: Emerging Dangers Of Soy Products
Although often referred to as “the perfect food,” modern soy products actually contain anti-nutrients and toxins that can interfere with the absorption of vitamins and minerals. Learn more about the potential dangers of soy products, and how to tailor your diet accordingly.
http://www.Medicinecabinet.com/art_diet/v1i13_diet.shtml
Acidophilus
Acidophilus is a supplement that naturally restores and normalizes the growth of healthy bacteria that revitalizes the flora that is needed for good intestinal hygiene.
For more information on herbs and supplements, visit our Natural Health Encyclopedia at: http://www.Medicinecabinet.com/ency/encindex.xml
Diary Products Linked to Prostate Cancer
A long-term study has found an association between consumption of dairy products and the increased likelihood of developing prostate cancer in men. Researchers tracked more than 20,000 men over an 11-year period and found an elevated risk in those men for developing prostate cancer who consumed 3-5 servings of dairy products daily [including milk, cheese, and yogurt or ice cream].
Levels of vitamin D, which has been shown to protect the prostate were lower, while the levels of insulin-like growth factor [IGF-I] in the blood, which have been linked to cancers of all kinds were significantly higher. Chan, S, et al. Dairy products, calcium and prostate cancer risk in the [Physician’s Health Study. 91st Annual Meeting of American Association for Cancer Research, April 2000]
DHEA [dehydroepiandrosterone] (D-hi-dro-ep-E-an-dro-stehr-own)
DHEA is a precursor hormone made by the adrenal glands [part of the building blocks that make hormones] to Testosterone. DHEA in high doses [150 mgs. plus] can dramatically alter personality, making an individual very aggressive and irritable. There has been very good research on the therapeutic value for those individuals over the age of 35 that can benefit from DHEA.
There have been wide [wild] reports suggesting 300 to 1,600 mgs daily to improve lean body mass and burn body fat. It is suggested in the more moderate scientific literature to begin with the lowest dose of 10 mgs daily. Anything higher than 50 mgs. you or your client should have a blood test for plasma DHEA levels.
Benefits include enhanced energy, deeper sleep, improved mood, increased lean body mass coupled with exercise, and a reduction of body fat.
If there is a history of prostate cancer in his family he will certainly want to be careful to use only the lowest dose. He should consider supplementation with Zinc and Saw Palmetto to protect the prostate based on the scientific literature. An excellent source by Dr. Ray Sahelian, DHEA A Practical Guide, 1996 [ISBN 0-89529-774-4]