21 Thoughts for Peace, Success, and Success
By: Jim Goetz (Colts Neck, NJ) Through my journey thus far in life, I have been in a constant pursuit of happiness. Upon accomplishing a goal, happiness is felt. Unfortunately, that feeling is often short lived. In some, it is within their nature to have the desire for more. It is in this nature that the desire negates the found happiness. Finally I realized it is not the goal that brings forth happiness, it is the journey. In the pursuit of a goal, the enjoyment of it keeps me going. What is the purpose of a goal if the pursuit of said goal makes one miserable? By the time the goal is reached, happiness may be that the journey is over. That would be a shame. Along the way, I came across some other concepts. These concepts have made my life far better and hopefully some of this may resonate with you and do some of the same. I can enjoy, “”just being” and have found peace, success and happiness all go hand in hand and are attained with the true understanding of some core concepts:
I hope by sharing these lessons I have learned may help you in some infinitesimal way and enhance you to perform better!
Cryotherapy for Pain: Does it Work or is it Placebo?
By: Jim Goetz (Colts Neck, NJ) A few years back, I began reading about the growing trend in professional athletes use of cryotherapy. For some athletes, a cryochamber has become part of their daily post practice routine. Several hundreds of dollars are spent per session. For those who purchase a cryochamber for home use, tens of thousands of dollars can be spent. Whereas once upon a last year, cold packs were used to sooth ailing bodies put through the rigors of taking one's physical limits to the max. Today this practice is being replaced by whole body immersion in temperatures as low as -220 degrees Fahrenheit. Facilities offering this therapy claim this method of cryotherapy fights inflammation, reduces joint pain and speeds healing. Colt therapy utilizing R.I.C.E. (rest, ice, compression, elevation) to recover from exercise is showing minimal results in the research department as to its effectiveness. Cryotherapy may actually delay the body’s ability to recover from exercise. Inflammation is a good thing. It protects the body from further injury and allows the body to properly heal. Without it, proper recovery may not occur. One thing about cryotherapy that is for certain is that “ice is nice”. It has been proven to create an analgesic effect by slowing nerve pain impulses. It does also reduce inflammation by constricting blood vessels. The question remains if this is beneficial or not. If it is beneficial, is this benefit enough to allow the body to recover and perform better? Research is conflicting. When research conflicts, it points to low quality of studies. For instance, studies revealed cryotherapy may reduce pain 1-2 days after a marathon but it did not address fatigue or actual recovery. However, these studies had a small sample size and protocols varied. In other studies, it was concluded cryotherapy lead to a reduction in athletic speed, power and agility. But other studies say the reduction in speed performance was nullified after a rewarming period. Again, sample sizes and protocols in these studies varied to the point of invalidating said study. A study looked at the effect of icing on leg after strenuous cycling. It found greater muscular benefits in the leg that did not get iced. There was less inflammation in the leg that wa iced. The low temperature may be blocking necessary inflammation important to help the body adapt. As of this point in human evolution, there is no evidence icing appears beneficial and could actually instead be detrimental to performance. To prove this true, in 2014 an experiment was conducted with 30 young male participants. They all completed a high intensity workout, making them sore. They were then assigned either a cold water bath (50 degrees F), a warm water bath (95 degrees F) or a warm water (95 degrees F) with “beneficial recovery soap” (placebo). Results showed equal results in the cold back and placebo bath. These two groups also performed better than the warm bath group. Perhaps the placebo effect explains the ravings of whole body cryotherapy, despite a lack of evidence in support of it. Let’s face it- buying a multi thousand dollar cryochamber for the purpose of recovery, combined with the idea you are being exposed to temperatures not experienced anywhere on earth leads to an almost for certain placebo effect. Quantum physics states changes are made by observation. If you truly believe in something working, most likely it will. For now it appears ice is nice for pain. True bodily adaptation and recovery is negatively influenced by cryotherapy. Good research is still pending and necessary.
Food Shopping Tips for Food Shoppers
By Jim Goetz (Colts Neck, NJ) Do you frequent the aisles of your local grocer? May of us participate in this activity on a weekly basis. Others do their food shopping with greater frequency even more than this. No matter what your frequency fo the procurement of groceries, the following insights and food shopping tips are some things I have acquired over the years.
Be sure you know what you’re buying and which stores have higher sourcing standards such as Whole Foods. 3. The idea of buying items in bulk has an economic appeal. On its face it certainly does. Wholesale pricing is of course far more efficient than retail. Everyone is aware of this. Are you eating it all though? The University of Arizona claims less food is wasted in the trash can when consumers purchased less food (2014). If you are going to eat five pound of oats before they mold and spoil, then it’s clearly worth the bulk purchase. If you end up having to throw out a couple pounds then the great idea purchase may not be such a great idea any longer. 4. Food stores actually receive payment from companies for the privilege of selling their products. These companies actually pay a premium above and beyond to place their product in the middle one third of shelf space. Another term for the middle one third of shelf space is called, “eye level”. To have items placed at eye level, they pay more and thus must pass on that fee to you the consumer by charging more. Keep your eyes roaming above and especially below the eye level shelf so you may find the best price on the item you would like to purchase. 5. Crazy enough, those who are earth friendly and utilize reusable bags are prone to feel good about this. They should, right!?!? But should the earth friendly action cause you to reward yourself for a job well done? A 2015 American Marketing Study found, “Shoppers who brought reusable bags were seven percent more likely to buy junk food than those who opted for the earth destroying non-biodegradable plastic bags”. Food for thought! 6. Lastly, eat a healthy snack before going food shopping! A 2013 study done at Cornell showed shoppers filled their cards with 25% more produce than those who shopped hungry. So eat before you shop to eat healthy after you sop. By following this advice, you will leave the grocery store with a smile and hopefully a little healthier both in body and in wallet.
A Ponderance of Two Proteins: Whey v. Soy
By Jim Goetz (Colts Neck, NJ) At Functionised, patients often ask questions regarding nutrition such as, how many calories should I eat? Is this good for me? Should I eat low carb? Should I eat high carb? What type of protein should I take? Etc? As a healthcare professional patients look to me as an authoritative figure on almost all topics dealing with health. This could be your health or the health of a friend or family member. Hippocrates is credited with stating, “Let thy food be thy medicine and thy medicine be thy food”. When fully understood, this simplistic view on nutrition can become quite complex when applied to a broad array of health concerns patients often present with. Patients with neuromusculoskeletal dysfunction will often have nutritional deficiencies that may lead to physiological imbalances. Once objective testing is completed, identifying said deficiencies and/ or imbalances, they may be corrected. When it comes to the food humans ingest; in order to avoid imbalances, the common sense thought would suggest eating balanced macronutrient ratios as well as a diet of balanced macronutrient ratios both based on your genetic make-up. The macronutrient addressed in this article is protein. All proteins are not created equal. Some may believe, “protein is protein”. Protein comes from a variety of sources such as: eggs, meat, milk, soy, lentils, nuts, etc. What makes the different types of proteins is their individual amino acid profile. Protein sources such as corn are considered a poor source because of the low amino acid profiles of lysine and tryptophan, whereas whey is considered a superior protein due to it’s complete amino acid profile. The United States Food and Drug Administration (FDA) and World Health Organization (WHO) recognize the Protein Digestibility Corrected Amino Acid Score (PDCAAs) as the preferred method for evaluating protein quality. The PDCAAS is based on both the amino acid requirement of humans combined with digestibility PDCAAS of Various Proteins (Value of 1 is the highest and 0 is the lowest) 1 casein 1 egg 1 whey 0.92 beef 0.91 soybeans 0.78 chickpeas 0.76 fruits (various) 0.75 black beans 0.73 vegetables 0.70 legumes 0.59 cereals 0.52 peanuts 0.42 whole wheat (The chart above showing PDCAAS of carious protein lists casein, egg and whey as having the most complete amino acid profiles. However, what differs is the profile of the amino acids. Amino acids are bonded (peptide bond) in a particular order in chains called, peptide chains). Multiple peptide chains form polypeptides. The patterns of amino acids in these polypeptides are what defines different types of proteins. An example of how these profiles vary can be seen between whey and soy. Whey has almost two times more L-threonine and around 25% more branch chain amino acids (BCAA’s) than soy. Conversely, soy has over two times the amount of L- arginine than does whey protein. One of the main purposes of protein used by the human body is the growth, development and rebuilding of tissue, primarily muscle. For this reason, scientist often use weight training and recovery as the method to be applied to test subjects for he purpose being studied. These studies often involve a comparison of whey and soy. Research suggests that the difference between whey and soy on muscle protein synthesis is not due to isoflavones such as hypothesized. Such a difference exists in observing that, “whey protein produces a 20%-30% greater muscle protein synthesis over soy (increased mTor activity) The idea behind this is due to L-leucine being found 30% greater in whey than soy. L- leucine has significant stimulatory effects of protein synthesis. 12% of whey protein consists of L- leucine while it is found in soy at only 8%. A theory on the reason behind L-leucines higher rate of protein synthesis is its ability to activate the mTor signaling pathway, thought to be responsible for protein synthesis. People like soy mainly because it is derived from a vegan source. However, it may not be the most complete source of protein to achieve an individual's goal in the most efficient manner possible. If the individual can tolerate it, an organic grass fed source of whey should be seriously considered to meet their protein needs.
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