Supplements are everywhere! In health food stores, supermarkets--even in individual packets at the gas station. Business is booming and these manufacturers are fighting hard for your dollars. Is it worth spending the extra bucks to try some of the latest products? Will you perform or feel any better (or worse)? Here is the low down on some of the most popular supplements currently available and a look at the claims being made and how--and if--they work.
Creatine Monohydrate The "Muscle Builder"
The claims:
Creatine Monohydrate is touted as muscle builder. It is said to improve endurance and delay fatigue, and to help reduce recuperation time between workouts.
How it works:
Creatine is already produced in low doses in the body, mostly in skeletal muscle. When we work out it is turned into phosphocreatine, which in turn becomes adenosine tri-phosphate (ATP), the energy or power in a cell. More ATP = more energy to work out.
The facts:
There have been many studies done on creatine supplementation. It doesn’t work for everyone, but it does work. Julie Burns M.S., R.D. owner of Sportfuel and nutritionist to the Chicago Bulls, the Chicago Blackhawks and the Chicago Bears says, “If one of my players does want to take creatine, I tell them they should take it right after a workout. The creatine should be accompanied by some form of glucose to maximize the effects.” She also points out the possible long-term effects from the extra workload that any supplement places on the liver and kidneys.
Studies have shown that creatine can increase anaerobic power in anaerobic exercise. These athletes would include shot-putters, sprinters, and short-distance swimmers. It is also useful for athletes who want to increase muscle mass, such as bodybuilders or powerlifters. These are sports that require short, explosive bursts of energy. But creatine can actually be a detriment in endurance sports such as running, cycling or rowing. The extra muscle mass and water retention can slow down endurance athletes and make them feel bloated. Lisa White, athletic trainer for the WNBA team, The New York Liberty confirmed problems with some of the players who tried creatine. “We had one or two players try it and they didn’t like the way they felt on it.” White explains, “Kim Hampton was rehabilitating a calf strain. Her rehab was going well and then she started complaining of cramping and weakness. We couldn’t figure out what was going on. We decided to do a process of elimination. When she told me she was taking creatine, I asked her to stop using it and when she did the symptoms stopped also.” The bottom line: creatine is not one size fits all, so make sure its benefits match the requirements of your sport.
The risks:
There are no long-term studies done on the side effects of creatine supplementation. Short-term studies show no safety problems. Increased water consumption is advised, since creatine pulls water into the muscle, which means there is less water to hydrate the rest of the body. This could cause headaches. The coaching staff for the Chicago Bears reported more muscle strains, and muscle pulls. This would make sense since increases in muscle mass puts more pressure on tendons and joints. Lisa White reported cramping or tiredness in New York Liberty players using creatine. This could be attributed to dehydration caused by the supplement.
Ma Huang (Ephedra) "The fat burner/energy enhancer"
The claims:
Reported to increase metabolism and take off fat. Also claims to increase energy and mental concentration.
How it works:
Ma huang opens up breathing passages in the lungs and is a powerful central nervous system stimulant. The drug ephedrine is actually a derivative of this plant. It increases heart rate, blood pressure, and blood flow to the brain and other organs.
The facts:
Ma huang increases metabolism since it increases heart rate and blood flow. This, in turn, can theoretically reduce body fat stores due to the increase in metabolism. Ma Huang functions like ephedrine and psuedoephedrine, the active ingredient in asthma and allergy medications. It can be even more dangerous than these prescription drugs since the dose that is available in a supplement is not restricted by law.
The risks:
With this product, the risks are many. Randi Small, a recreational bodybuilder, reported many side effects after using this product. “I had shortness of breath and difficulty sleeping. I found myself becoming overly irritable at things that normally wouldn’t bother me,” says Small.” Ma Huang has been associated with heart attack, stroke, irregular heartbeat, depression upon disuse, delusion among long-term users, and death. In 1996 the FDA issued a warning to consumers to avoid all products containing Ma huang or ephedra. Currently the FDA is seeking legislation to limit the amount of Ma Huang that can be sold in any product, along with a warning about potential side effects on the label. The US Olympic Committee currently bans its use.
Chromium Picolinate - The "muscle builder/fat burner"
The Claims:
According to advertisements, this supplement will increase lean muscle mass while simultaneously decreasing body fat. It is also reported to increase energy. Chromium picolinate is said to enhance the rate that carbohydrate is used in the body by helping insulin to carry carbs into the cell. This means it is supposed to metabolize sugar or carbohydrates more quickly, creating more energy for physical activity and inhibiting fat storage since the extra energy is being burned.
How it works:
Chromium helps insulin to get energy into the cell. In practical terms, more carbs in cells = more energy and less calories being stored. It is particularly useful in diabetics who may have low levels of insulin to begin with. Julie Burns sometimes recommends chromium to athletes with a sweet tooth or if they have problems with hypoglycemia (low blood sugar).
The facts:
Chromium is helpful in releasing energy in people with diabetes. However, numerous studies have failed to support the claims made by the supplement companies, which is that chromium would be helpful for people without diabetes, or for the recreational athlete. In November 1996, the Federal Trade Commission ordered three of these companies, including Nutrition 21, to stop making unsubstantiated health claims.
The risks:
Some studies have reported that supplementation with chromium in the form of picolinate has caused damage to DNA, the genetic material that we pass on to our children. In animal studies, there has been evidence linking the picolinate form to the development of mutated cancer cells.
Despite these risk factors, The NCAA and the US Olympic Committee do not ban chromium picolinate. Some athletes have, however, reported feeling tired while taking this supplement. If you would like to try chromium, the nicotinate form has been found to be safe.
The bottom line: some work, some don’t and some will work under certain conditions and for specific events. It is best to try a supplement during a regular training routine. If you start a new sport and a new supplement at the same time, it may be difficult to tell which is making you feel different, whether it be fatigue, soreness, or a sense of well being.
Don’t try anything new on the day of an event! This sounds simple enough, but there are countless stories of half-finished competitions due to nausea, diarrhea, or dehydration. Your body will need time to adapt to a new substance that is being introduced. Give it time to recognize the new product and biochemically figure out how to deal with it. The morning of a road race or triathalon is not the best time to try a new product—no matter how fantastic the claims.
Lastly, Read the latest literature. There are so many reputable websites that feature studies examining the effects of the newest supplements. You found us, didn’t you? Try PubMed at http://www4.ncbi.nlm.nih.gov/PubMed/ for the latest scientific research or check out the Food and Drug Administration’s home page at http://www.fda.gov/. From there you can do a search for the supplement of your choice. An informed and wary consumer will protect their family, their health and their pocketbook.
Psychological Tools
Our actions and responses in the world are governed by many factors. Previous experiences, learning, personal beliefs, individual physiology, and the particular event in question all play a part in determining how you will respond or react to a situation. Through the use of some simple techniques you can become more aware and in charge of your responses.
Do you have difficulty in relationships with a significant other, children, family or co-workers? Imagine the freedom in gaining new perspectives in these relationships and then putting troubling situations behind you!
If you encounter recurring situations that are difficult or bothersome and your ways of resolving the situation have never provided lasting positive and harmonious results, then you can be reasonably certain that there is some confusion or lack of insight about the situation.
Here is a simple technique, simple but not always easy. You have to put some time and effort into gaining insight about what makes you tick.
Make three columns on an 8 ½ x 11 sheet of paper and list the categories as follows:
EVENT – EVALUATION – ACTION/TRUTH
Column One: List the EVENT clearly and specifically. Don’t add an interpretation of the event at this point. Just give a clear description of what happened. For example, I walked past a man and as he was looking at me his face contorted.
Column Two: EVALUATION of the situation. Here is the place for your interpretation of the event. List all thoughts and feelings about the situation. The reason it’s so important to slow down and be more aware of these thoughts and feelings is this; they are often processed so quickly that all you are really aware of is your response. Past conditioning or beliefs rather than present awareness then determines your behavior. As you examine thoughts and feelings you can also establish what your underlying BELIEFS may be. Our beliefs determine how we respond and behave in the world—our inner world as well as our outer world.
For the example given above: I walk past a man whose face becomes contorted as he looks at me.
- I might end up having the following thoughts, feelings and beliefs: “That man is scowling at me. It’s because I am not attractive.”
- Thoughts: “I feel sad, depressed, and hopeless.
- Feelings: “My mother always said that really attractive people are much more popular. My mother was always comparing me to my sister and giving me advice on how to look more attractive, like my sister, so I must not be very attractive.
- Beliefs: I’m not attractive, so people don’t like me.”
Column Three: ACTION/TRUTH - here it is imperative to look for the truth. In the example given above, based on an individual’s evaluation, their response to the event might be to sink into depression and become more withdrawn. As they withdraw, people don’t respond to them and that further reinforces their belief. It probably seems pretty clear to you that their mother’s beliefs in the situation were inaccurate. But when we are children, we incorporate many of our parents’ beliefs and values because we don’t have the adult intellectual capabilities to rule out beliefs that are erroneous. As children, we take pictures of who we are based on events in our world and the adults’ beliefs or actions. This column is designed to help know your truth, your beliefs, and if you search thoroughly, possibly getting professional help if necessary, you can begin to understand yourself in much greater depth. This will give you freedom and the ability to respond to events in the now, rather than respond to past conditioning and programming.
Now there is work ahead. After you discover your beliefs, you can work with re-parenting. When you encounter such a situation, you may feel and think the same at first, but then you can begin working with truth: “These are old ideas. I am not just my appearance. That man may be scowling for many reasons—none of which has anything truly to do with me. It was only my beliefs based on erroneous information given to me as a child that sent me into depression, sadness and despair, etc.”
Search within for the truth and let it set you free.
Carol L. Grisham, MFC
Healthy Relationships 101
Have you ever heard it said, “You can either be right or be in a relationship?” According to a Barbara Streisand, “people who need people are the luckiest people in the world.” Even statistics suggest that having another person in your life can be a formula for having a longer life. Not to say that relationships don’t take some work. A brain surgeon was heard to say, it is easier to do brain surgery than maintain a relationship. An exaggeration? Let’s hope so.
When you consider that half of all marriages end in divorce, we aren’t doing so well in the relationships. For the couple that enters into a relationship, personal history is a big factor. How did their parents relate to one another? Like it or not, the pattern of past relationships (parents, siblings, significant others) is usually a pretty good indicator of present and possibly future interactions. That can be the bottom line in relationships. There is also always an opportunity for change.
When two people fall in love, their first days or months border on craziness. Emotions make most of the decisions. After the joy of getting to know one another sensually, reality sets in. In the beginning of a relationship we put our best face forward. After a while we begin to step back, relax and let people see other aspects of our character. We may be a little less tolerant or a little more critical. For some, the discovery is a positive growing experience. The relationship goes to a level that lasts for a lifetime. The other side of the coin is that we suddenly find ourselves living with a stranger. What happened to Mr. or Ms. Wonderful? Who is this person with morning breath, and where did all this dirty laundry come from? Sometimes we show our disappointment with our spouses in a myriad of manipulative maneuvers. When either party becomes defensive, the relationship is at ground zero. It’s time to seek help. The deeper or longer the defensiveness continues, the more work there is to do in a therapeutic setting. If disharmony begins, seek help sooner than later.
What are some of the indicators of a healthy relationship?
Openness- the more the relationship grows in trust, the easier being open with each other will become. Often people will choose not to risk momentarily upsetting their partner. They take the softer, easier way and compromise what is really important to them. This can be as simple as not acknowledging that your feelings were hurt or that some other behavior is unacceptable. We attempt to “go with the flow.” This is a form of dishonesty. There are few places where honesty is a priority, and in a relationship this is crucial. We rob our partners of the opportunity to work through conflict and grow closer. Every teacher or parent knows the need for setting boundaries. Each member in a relationship needs to give one another room to grow not only as a team, but also individually. Physical affection can also take on a new level when the relationship continues for a long period of time.
Beating Heatwaves Without Air Conditioning
In summer, heat waves can strike areas of the country where cooler climates are the norm. In these areas, many homes do not have air conditioning, and surviving in the extreme temperatures becomes a challenge for everyone. The following steps can help you keep cool during a heat wave even if you have an air-conditioned home.
- Use box fans and ceiling fans to promote air circulation throughout your home. Opening doors in the house and using box fans to push hot air outdoors can function as an “exhaust” system and draw cooler evening air into the house. In the cooler evenings, open all windows and promote as much air circulation as possible. When the sun rises, close all doors and windows, making sure to close curtains and blinds as well, to keep the indoors cool for as long as possible. When the outside air cools to a lower temperature than inside (usually in the evenings or at night), open up the windows and turn on the fans again.
- Take advantage of the cooling power of water. Fill buckets or basins and soak your feet. Wet towels and bandannas can have a cooling effect when worn on the shoulders or head. Take cool showers or baths, and consider using a spray bottle filled with cold water for refreshing spritzes throughout the day.
- Head downstairs. Since hot air rises, the upper stories of a home will be warmer than the ground floor. A basement can be a cool refuge from the midday heat.
- Eliminate extra sources of heat. Incandescent light bulbs can generate unnecessary heat, as can computers or appliances left running. Eat fresh foods that do not require you to use the oven or stove to prepare.
- Remember to maintain an adequate level of hydration, which means you’ll need to consume more water than you usually do when it’s hot. If you’re sweating profusely, you will also need to replace electrolytes by eating a small amount of food with your water or by drinking specially-formulated electrolyte replacement drinks. Thirst is the first sign of dehydration; you should drink sufficient amounts of fluids before you feel thirsty in order to prevent dehydration.
- Avoid alcoholic beverages and caffeine, as both of these substances can act as diuretics and promote dehydration.
- For a homemade “air conditioning” system, sit in the path of a box fan that is aimed at an open cooler, or pan filled with ice.
- Try to visit public buildings with air conditioning during the hottest hours of the day if the heat becomes unbearable. Libraries, shopping malls, and movie theaters can all be good places to cool down.
- Don’t eat large, protein-rich meals that can increase metabolic heat and warm the body.
- Be able to recognize the symptoms of heat-related illnesses and true heat emergencies (heat cramps, heat rash, heat exhaustion, heat stroke). Call emergency services (911) in the event of a heat emergency and try to cool the victim until help arrives.
- Finally, remember that pets also suffer when the temperature rises. Cooling animals (dogs, rabbits, cats) by giving them a “cool” bath or shower will help keep their body temperature down. A cool towel on a tile floor to lay on, a cool towel or washcloth laying over the skin next to a fan will also help cool the animal. Make sure they have plenty of cool water to drink as well. Signs of a heat stroke in a pet are: rapid panting, wide eyes, lots of drooling, hot skin, twitching muscles, vomiting and a dazed look. Call your vet if you think your pet has a heat stroke.
References: American Red Cross, Humane Society
Healthy Summer Drink Recipes
Iced Mint Green Tea
Makes 4 servings
ACTIVE TIME: 10 minutes
TOTAL TIME: 45 minutes (including chilling time)
EASE OF PREPARATION: Easy
1/2 cup fresh mint leaves
3 green tea bags
2 tablespoons honey
4 cups boiling water
2 cups sake, divided
4 stalks lemongrass for garnish
Combine mint leaves, tea bags, honey and boiling water. Let steep for 5 minutes; remove tea bags. Refrigerate until chilled. Divide among 4 large ice-filled glasses. Add 1/2 cup sake to each glass. Garnish with a stalk of lemongrass.
Non-alcoholic variation: Omit the sake.
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