#getrightwithmike

Jicama

Chia Seeds

Tart Cherries

Chocolate

Wild Blueberries

Any athlete who pounds his or her body week in and week out with PRs, 1RMs, triples and doubles, sprints, long weekend runs, and the list goes on, is inflamed in some way. These activities all have a profound impact on the body. Not only do they initiate increases in strength, muscle growth, and increased endurance, but they alsoincrease the amount of inflammation in the body. This inflammation could be from stress and the subsequent cortisol release into the body, the swelling of joints, or the breaking down and building back up of muscle protein. This inflammatory response in most cases will be the result of micro-traumas affecting muscles, connective tissue, joints, and bone. These micro-traumas are what allow your body to adapt and withstand a similar workout in the future. In fact, regular exercise can even help an athlete adapt enough to lower the level of inflammation in the body. But without the proper level of nutritional support or knowledge of the foods that could cause you inflammation issues, you could be fighting an uphill battle.

This week I will discuss what foods and supplements help to reduce inflammation and what foods could be causing increased inflammation in the body. Unless you are eating and supplementing to account for this, you could be seriously impeding your results and negatively impacting your training sessions.

Anti-Inflammatory Foods and Supplements

The following are some of the foods and supplements that should be added to your diet to help alleviate and control inflammation in the body.

1. Fish Oil - Specifically it is the EPA and DHA found in fish oil or from eating cold-water fish like tuna or salmon that has anti-inflammatory properties. The omega-3 fatty acid can help with joint swelling and inflammation generally caused by the over consumption of omega-6 fatty acids from red meat.

2. CoQ10 - This oil-soluble, vitamin-like substance can be classified as an antioxidant and significantly reduces inflammation and oxidative stress in the body, especially when combined with natural vitamin E. Unlike other antioxidants, CoQ10 can inhibit both the initiation and the propagation of lipid and protein oxidation in the body.

3. Probiotics - Probiotics from either supplements or fermented foods help to build immunity and control infection caused by underlying inflammation in the body by supplying the body with good gut bacteria.

4. Juicing - The process of juicing breaks the cell walls of fruit and vegetables, making the nutrients more accessible and allowing the body to quickly absorb mega doses of vitamins, minerals, and antioxidants, all of which can help combat inflammation.

5. Broccoli - Broccoli is an excellent source of vitamins C and K, beta-carotene, and calcium, giving this humble vegetable great anti-inflammatory properties. 6. Pineapple - Along with being packed with vitamin C, pineapple also contains bromelain. Bromelain helps to break down proteins, aids in digestion, reduces swelling, and can even improve blood circulation.

7. Ginger - Used for centuries for medicinal purposes, ginger shares many properties with NSAIDs (non-steroidal anti-inflammatory drugs), suppressing pro-inflammatory molecules known as prostaglandins with little to no side effects compared to NSAIDs.

8. Turmeric - One of the main spices added to curry, giving it its distinctive yellow pigment, turmeric contains curcumin. Curcumin blocks several inflammatory chemicals in the body. Like ginger it can prevent the production of prostaglandins and be used like NSAIDs with the added benefit of also being a great antioxidant.

9. Extra Virgin Olive Oil - Used in Mediterranean cultures, olive oil helps to fight inflammation in the body. The monounsaturated fats in olive oil are turned into anti-inflammatory agents that help to lower the risks of both asthma and arthritis, and even help to protect the heart.

10. Sweet Potato - Packed full of vitamins B6 and C, manganese, beta-carotene, and fiber, these amazing potatoes are a great addition to any diet. Working in concert, these nutrients are powerful antioxidants that help to heal inflammation in the body.

Foods and Supplements to Avoid

Although not all of the below will cause every person a noticeable issue, in a large portion of the population they do contribute extensively to increased inflammation in the body. A person may even have an issue and not be aware of it or attribute the cause to something else. Knowing what can increase inflammation is a handy tool. If you are already causing inflammation due to your training, there is no need to further increase the problem from uninformed or poor food choices.

The following are some of the biggest nutritional contributors to inflammation in the body:

1. Hydrogenated and Trans Fats - Found in margarine, baked goods, and many processed foods. The oils used are generally poorly made and inferior. Trans fats increase the levels of LDLs (bad cholesterol) while lowering levels of HDLs (good cholesterol) in the body. They have also been found to promote inflammation, obesity, and resistance to insulin.

2. Red Meat From Feedlots - Commercially produced meats are often fed grains like corn, increasing the omega 6 fatty acid profile. Overconsumption of omega 6 fatty acids in our diets promotes inflammation, as the the balance with anti-inflammatory omega-3 fatty acids is lost. 3. Fried Foods - French fries, onion rings, and potato chips are all highly cooked products due to deep-frying. This produces glycotoxins or AGEs (advanced glycation end products) that are known to be inflammatory. AGES have been implicated in everything from Alzheimer’s to cardiovascular disease.

4. Sugar - Sugar is not only an addictive substance but is highly inflammatory. This is because sugar raises insulin levels in the body that in turn trigger an immune response.

5. Dairy Products - The body often has issues in processing lactose and casein from dairy products. Most individuals probably don’t even know they have an issue. Stick with fermented dairy products, as they should result in a lessened inflammatory response.

6. Wheat Products - Gluten intolerance is quickly becoming a major issue in Western society. Wheat is highly inflammatory and acid forming to certain individuals. Not to mention a major portion of wheat production is genetically modified, so avoiding it where possible is a positive thing.

7. Alcohol - Enjoying the odd beverage generally isn’t an issue, but overconsumption can cause a major burden on your liver and promote unnecessary inflammation in the body.

High-carbohydrate fruits: Banana, plum, pear, kiwifruit, pineapple, mango, grape, and fig should be eaten for breakfast. These fruits give the required energy to jump start digestion and provide the required sugar content after the night’s fasting.

Low-carbohydrate fruits: Watermelon, peach, nectarine, cantaloupe, apple, and papaya come under this category. These nutritious fruits have high water content and control the body temperature and help expel bad cholesterol from the body. They provide the necessary energy for the cardiovascular and nervous systems to function optimally. The low-carbohydrate fruits like these do not tax the body with excess sugar content; instead, diets rich in these fruits aid burning excess fat and losing weight.

Citrus fruits and berries: Diets rich in citrus fruits provide minimal carbohydrates. These fruits include raspberries, blackberries, cranberries, and to some extent strawberries and blue berries. A small amount of lime, lemon, or sweet lime can also be included. These fruits help promote bowel movement and thereby detoxification. They eliminate toxins or undigested matter from the body. Citrus fruits and berries cleanse the blood and reinforce cardiovascular system. This promotes heart health as well. These fruits aid in removing bad cholesterol and improving digestion and appetite, thereby leading to healthy weight loss.

"When I first entered a weight room five years ago, my life changed forever. Lifting heavy objects and putting them down became more than just a past time, but a fundamental part of who I am. Weight lifting is about pushing oneself to the limits—achieving and exceeding the goals that you have set before yourself. You are competing against yourself to be the best that you can be. Ladies, don’t be afraid of the weight room! Lifting is one of the most overlooked and underutilized aspects of women’s fitness, yet yields the best and most timely results."

What are the physical benefits of weight lifting?

Increased Metabolism— Weight lifters burn more calories while at rest. A pound of muscle burns 30-50 calories per day, whereas a pound of fat burns only 2-5 calories.

Lose Inches— Muscle is more dense that fat, and thus takes up less space. By gaining muscle and simultaneously losing fat, many inches may be lost in the process, even if the scale does not lower.

Get Sexy Curves— Lifting creates an athletic, lean, toned, and tight physique. Cardio is great for fat loss and heart health, but without muscles underneath, there will be no “toning”. Cuts and definition come from lifting heavy and often.

Increase Bone Density— As women age, it is increasingly important to combat osteoporosis and frail bones, which can be done effectively through weight lifting.

Anti-Aging Properties— The average person loses 7% of their lean body mass every ten years after the age of 20, which is why many people see a decrease in metabolic activity. Maintain the muscle and you will maintain your metabolism.

Better Neural Function— Balance and coordination improves with free weight lifting, as well as flexibility and core development.

Increased Insulin Sensitivity— Food will be stored as glycogen in your muscles and liver rather than fat cells.

Higher Sex Drive— After fat loss and increased exercise, blood flow to sex organs is increased, along with the stimulation of sex hormones, added with more energy plus better self-image and esteem. More Confidence— Along with better aesthetics, achieving and pushing your limits builds self-worth and pride.

Increase Strength— This one is pretty much a given. ;)

Sexy curves? So you’re telling me I won’t turn into Arnold Schwarzenegger?

No. Men have much higher levels of free testosterone (200 to 1200 nanograms per deciliter) than women (15 to 70 nanograms per deciliter). Therefore, it is physiologically and hormonally impossible for most women to put on the same muscle mass as a man. In order for a woman to “bulk up”, she would need to increase her testosterone level (i.e. anabolic steroids) and increase her dietary intake drastically, in addition to following a rigorous lifting schedule for many, many years because muscle mass takes a long time to pack on.

How do I get started?

The best way to get started with weight lifting is to work with a personal trainer or someone who has experience in the weight room. Always remember— proper form is more important than the amount you are lifting. However, if you do not have access to a trainer, check out one of these options: Starting Strength The Female Training Bible ExRx /r/xxfitness There is no difference between how a woman and a man should train, so don’t be afraid to look on ‘male-oriented’ websites for tips and advice. Most are more than happy to help!

How often should I lift?

Please take note that strong muscles are not built in the weight room— they are built during rest! Ensure that you are leaving yourself enough time for the muscles to repair themselves. Most people lift 2 to 5 days per week. Listen to your body when you are first starting out— don’t be too rigorous. Safety comes first. It is best to never work out the same muscle groups on two consecutive days, so make sure your split is varied (i.e. lower body, upper body, rest day, lower body, upper body, rest day, rest day). There are some example splits on the Female Training Bible listed above if you need more guidance. Also, I am here to answer lifting questions, so feel free to ask questions!

How can I achieve the best results possible?

As with any exercise program, it is best to incorporate strength training, cardiovascular activity, stretching/yoga, and most importantly, a nutritional diet. Weight lifting requires that you eat an adequate amount of food per day, or else muscle mass cannot be gained. In a clinical study, researchers found that women who lifted only two times per week lost up to 3% body fat even if they did not change their dietary intake by a single calorie. Don’t be afraid to consume what your body needs, especially protein and healthy fats. Eat clean and lift heavy.