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Lance W. Keene, NASM-CPT, BodyBugg-Practitioner, Apex Fitness-Fitness ProfessionalArchive for March, 2008
High Altitude Training and Mountain Sickness…
This Column goes out to someone who recently went to visit a high altitude city and tried to workout right off the bat….but almost ended up right on the floor….
WHAT IS MOUNTAIN SICKNESS ?
Mountain sickness is the name given to a cluster of symptoms that occurs in some individuals after rapid ascent to high altitude. Mild forms of the illness may affect up to 50% of people traveling to altitudes above 14,000 ft.
Severe forms of the illness may be life threatening because of pulmonary or cerebral edema. Symptoms of headache, malaise, and decreased appetite are fairly common amongst individuals traveling to altitudes greater than 8,000 ft — although this can occur at lower altitudes. The mild forms of mountain sickness can usually be treated with rest, hydration, analgesics (eg. ibuprofen), and alcohol avoidance. If you are already experiencing these symptoms do not go to higher altitudes. Individuals who have already experienced an episode of mountain sickness are at risk for future trips and should seek medical advice.
Severe forms are characterized by severe shortness of breath, cough, severe headache, confusion, or hallucinations. This may progress to coma and death. This is a medical emergency. Immediate descent to lower altitude, administration of oxygen, and medical attention are required.For more indepth information on the effects of Higher Altitudes please visit http://www.hastc.nau.edu/frameset-altitude.html
Another Good Food Recipe…Stuffed Chicken Parmesan
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Prep Time:20 min
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Start to Finish:55 min
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makes:6 servings
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| 6 | boneless skinless chicken breasts (about 5 oz each) |
| 1 | box (10 oz) Cascadian Farm® frozen organic cut spinach, thawed, well drained |
| 2 | oz 1/3-less-fat cream cheese, softened |
| 1/4 | cup shredded Parmesan cheese |
| 1/2 | teaspoon dried basil leaves |
| 1 | clove garlic, finely chopped |
| 1/4 | cup fat-free egg product |
| 12 | stone-ground wheat crackers, crushed (about 1/2 cup) |
| 1 | teaspoon dried basil leaves |
| 1/2 | teaspoon pepper |
| 1 | cup Muir Glen® organic Italian herb pasta sauce |
| 1/4 | cup shredded mozzarella cheese (1 oz) |
| 1. | Heat oven to 375°F. Spray 13×9-inch (3-quart) glass baking dish with cooking spray. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick. |
| 2. | In medium bowl, mix spinach, cream cheese, Parmesan cheese, 1/2 teaspoon basil and the garlic until blended. Spread about 1 tablespoon spinach mixture over each chicken breast; roll up tightly. If necessary, secure with toothpicks. |
| 3. | In small shallow bowl, place egg product. In another small shallow bowl, mix cracker crumbs, 1 teaspoon basil and the pepper. Dip each chicken breast into egg product; coat with crumb mixture. Place seam side down in baking dish. |
| 4. | Bake uncovered 20 minutes. Pour pasta sauce over chicken; sprinkle with mozzarella cheese. Bake 10 to 15 minutes longer or until thermometer inserted in center of chicken reads 165°F. Remove toothpicks from chicken before eating. |
| High Altitude (3500-6500 ft): Bake uncovered 25 minutes. Add sauce and cheese; bake 8 to 12 minutes. | |
*Percent Daily Values are based on a 2,000 calorie diet.
MyPyramid Servings 1/2 c Dairy, 4 oz-equivalents Meat & Beans
The Human Body: Pushing The Limits
Hey everybody,
So those of you that personally know me, know how often I say “the human Brain is the smartest thing on the planet!” It has always been an inside joke between me, clients, and students. Well, last night I watched a show on the Discovery Channel called The Human Body: Pushing The Limits, characteristics that make the human brain powerful.
I am not sure if it was a one time show (I do know this will be replayed until tomorrow but you can check times and TV schedules at Discoverychannel.com), but if it is an on-going new show, I am one loyal viewer from now on! The episode that I was watching was covering the Brain and Reaction, with a Team of Firefighters trapped in a forest fire, Hunger and Choices, Hunger/Starvation Mode/ and Energy Conservation, NASCAR and Drivers Brains Over Heating, Dreaming, (That there is no explanation as to why the brain dreams), and Einstein’s formula (E=MC2) and how it came to him in a dream were he was ridding a sleigh @ the speed of light.
It is clear that no organ is more mysterious than the brain. It truly is powerful and you can control more than you know about your body. I know I am a nerd, but non the less it was a great show. I recommend finding this episode and watching it at www.dsc.discovery.com/video/ .
No time for dinner? No more fast food!
Too much to do and too little time to even think about what to make for dinner, let alone trying to rack your brain to figure out what your body needs to nurish itself and yet allow you to stay within your daily calorie allowance? Fear no more & rest easy.
I have recently had the opportunity to participate in a meal creation business that not only allows myself more time when I finally get home at the end of the day, but also takes to heart the ingredients it puts into your meals. I am talking about a company called Dream Dinners. It is a company that caters to meal-assembly’s that you can do yourself, with a group, your family, or if you don’t have the time, they will even put your meals together for you. Many of the meals they have created are very health conscious and many are 350 calories or less per serving.
The way this process works is you come to the Dream Dinners site and each month they have a preselected menu of 21 (give or take a few) different dinners, sides and desert options. You simply select the meals you would like and they have stations where you actually measure out (using a recipe they have created) and create dinners yourself, all of which can be frozen and cooked at a later date. If you don’t have the time you can also call or e-mail your selections and they will give you a date and time to pick up your meals. No more muss no more fuss & they taste PHENOMENAL! Don’t just take my word for it…I HIGHLY suggest you visit www.dreamdinners.com for more information and listings of Dream Dinners in your area.
Dan Henderson Vs. Anderson Silva
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The Importance of Water (Part Duex): Water and Performance
I can not begin to explain or stress enough how important proper hydration is!!!! The hum,an body can not adapt to dehydration, which impairs every physiological function. Studies show that fluid loss of even two percent of the body weight will adversely affect circulatory functions and decrease your performance levels, regardless if your a pro athlete or a new exerciser!!!
Some Effects of Dehydration:
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Decreased blood volume
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Decreased performance
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Decreased blood pressure
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Decreased sweat rate
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Increased core temperature
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Water Retention
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Increased heart rate
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Sodium retention
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Decreased cardiac output
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Decreased blood flow to skin
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Increased percieved exertion
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Increased use of muscle glycogen
Now if you have a regular daily pattern of exercise and water and food consumption that is followed;-), average body weight will provide a very good index of the body’s state of hydration. For example in ultra distance races knowing this information about the body the organizers of these races make it mandatory for competitors to weigh themselves at stations along the course and require each runner to consume enough fluid to regain a predetermined body weight before being allowed to continue.
Thirst alone is a poor indicator that you need water. Atletes consistantly consume inadequate fliud, managing to replace fifty percent sweat losses. A good way to keep track of how much one needs to drink is to first determine his or her avaerage daily weight. Use this number as your normal hydration weight, ie your walking around weight. I would not recomend a practice or competition until you weigh close to or exactly your walking weight. Continue to drink water, juice, or a sports drink during exercise to maintain your starting weight.
Guidelines for fluid replacement are as follows:
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Drink 16 oz of fluid every two hours prior to exercise. An additional eight to 16 oz may be in need in warmer climates.
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Drink 20-40 oz of fluid for every hour of exercise.
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Fluids should be cold, due to more rapid gastric emptying.
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If exercise exceeds 60 min, use of a sports drink (containing up to eight percent carbohydrate) can replace both fluid and dwindling muscle-glycogen stores.
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Exercising for less than 60 min, water is the choice of “the experts” for fluid replacement.
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The goal is always to replace sweat and urine losses.
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Drink 20 oz of fluid for every pound of body weight lost after an exercise bout, especially if rapid rehydration is necessary. As in twice a day training.
Water is our life source, our bodies are over 60 percent!!! H2O is important!!! Drink up people!!!!
