sonja

I have long understood and appreciated the value of glycogen and hydration balance while training and racing distance events. I never gave much thought however to mineral balance until l trained for and raced my first marathon years ago in the intense Florida heat and humidity!

In conversations with accomplished triathletes and seasoned southern marathoners I learned that minerals are just as important as you go the distance as are those treasured glycogen stores. I did a little “digging” into some research and here is what I found:

Basically, there are 12 inorganic salts or “cell salts” that are vital to healthy functioning tissues. Deficiencies in any of these salts can result in a number of symptoms throughout the body. For a runner, this includes anything from loss of flexibility, sluggishness, difficulty breathing, stiffness and swelling in the joints (any of those sound familiar after mile 18?).

Fortunately, in the 1800’s a German physician, Dr. William Schuessler found that when these deficiencies were corrected with appropriate micro doses of these salts the body could heal itself. There is a specific and complex process regarding how these salts are prepared and manipulated in order to enter the blood stream speedily and be absorbed completely, but the result is that they actually improve the body’s balancing mechanisms and mineral intake capacities allowing for greater flexibility, elasticity, water balance and oxygen intake. These salts are prepared in such a way that they actually stimulate the body to improve the way it absorbs minerals from ingested food!

What does that mean in plain English?

You’ll feel your pace is steadier, your gait more even, and your ability to concentrate and perform under stressful situations improved with weaker concentrations of biological agents.

The following guide from Dr. Lauri Grossman’s article on “Cellular Fitness” will assist you in determining if you might benefit from any one of the 12 cell salts. Remember to observe changes over time…it generally takes the body 30 days for cells to renew so wait at least 4 weeks or so to determine a positive difference.

1. Calcarea Fluorica: the elastic tissue builder. This tissue salt aids runners with varicose veins, fibrous growths, and poor circulation. It is especially useful for those who develop painful bone spurs. When Calcarea Fluorica is present in cells, muscle fibers have great elasticity and contractile power.
2. Calcarea Phosphorica: a restorative tonic. This is for athletes who report overall debility and sluggishness and for those with a history of neck or back pain, bone weakness, or fracture. Ample amounts of cellular Calcarea Phosphorica are reflected in toned musculature and good digestion. When the body has limited supplies of Calc Phos, there is an imbalance in bone formation and delayed healing of sprains and fractures.
3. Calcarea Sulphurica: a blood purifier. Although this is not a “runner specific” remedy, it is appropriate for runners who get frequent colds and sore throats and for those whose skin appears unhealthy. The key indicator for deficiency of this mineral is yellow colored mucous or discharges (from wounds, expectoration, etc.), especially those that last a long time or take a long time to heal. Calc Sulph acts to purify the blood and stimulate the cleansing of waste products from the bloodstream.
4. Ferrum Phosphoricum: the oxygen carrier. This is an ideal supplement to have on hand for first aid situations and quick onset illnesses. Ferrum Phos aids in the healing of first stage inflammations, when there is fever, pain and redness of the skin, cuts or bruising, and quickened pulse. Perhaps not necessary on a daily basis, but certainly something that can come in handy in emergencies or on a first aid basis.
5. Kali Muriaticum: the blood conditioner. When this mineral is lacking, individuals feel sluggish and get sick with stuffy colds, chronic coughs, swollen glands, digestive worries or constipation. Achy inflamed joints are found as well.
6. Kali Phosphoricum: nerve food. Think of this mineral in times of mental and physical exhaustion, especially after periods of stress or overexertion. If you frequently feel fatigued with irritability, restlessness, anxiety or nervous headaches, Kali Phos may provide relief for you. It is especially beneficial to students or professionals who spend long hours doing mental work, as Kali Phos helps nourish brain cells. “The homeopathic Cell Salts are prepared in such a way that they stimulate the body to improve the way it absorbs minerals from ingested food.”
7. Kali Sulphuricum: the oxygen exchanger. When individuals are lacking this mineral, they often come down with asthma, chronic nasal obstruction, and/or bronchitis. Sometimes they will snore as well. As with deficiencies of other Sulphur containing minerals, mucous and discharges tend to be yellow. Yet with Kali Sulphuricum alone, symptoms tend to be worse in the evening. Kali Sulph will enhance respiration and perspiration so that oxygen levels are improved within the tissues. This means that muscles can contract more efficiently and they can fire for longer periods of time without fatigue, i.e. greater endurance.
8. Magnesium Phosphorica: the nerve stabilizer. This is one of the classic remedies for neuralgia. If you experience menstrual cramping, stomach spasms, sciatica, headaches with stabbing pain, or muscular twitching, then Mag Phos can be utilized as an anti-spasmodic to relax the tissues. It also benefits the nervous system to ensure rhythmic movement of muscular tissue. For the runner specifically, Magnesium Phosphorica is an excellent remedy for anyone with a tendency for leg cramps. “You can use combination formulas after strenuous workouts by adding it to your water; This assures that all imbalances will be addressed.”
9. Natrum Muriaticum: the water balancer. One of the most diverse tissue salts, Natrum Muriaticum is applied for more conditions and used by individuals than any other mineral salt. It is recommended by homeopaths around the world for depression, migraines, hay fever, watery blisters, watery swellings, fluid accumulations, colds, dry mouth, and cravings for salt and salty foods. Natrum Muriaticum will distribute fluids more evenly in the body, thereby aiding nutrition, glandular activity and cell repair.
10. Natrum Phosphoricum: the acid neutralizer. If you experience acid stomach, a sour taste in the mouth or flatulence when running, you will be delighted to learn about this cell salt. Natrum Phosphoricum neutralizes the gastrointestinal and aids in the digestion and assimilation of fats and other nutrients.
11. Natrum Sulphuricum: the excess water eliminator. This is a deep acting remedy for a wide variety of complaints. For runners, it proves the most helpful for diarrhea, kidney and bladder weakness and for respiratory, gastric, and rheumatic conditions that significantly worsen in damp, hot weather.
12. Silica: the tissue cleanser. Whenever there is pus formation (as in styes, boils, or abscesses), a strong odor to the body (smelly feet or armpits), or insufficient perspiration, Silica is needed to help cleanse the tissues and eliminate wastes. Silica also helps to speed up the healing process, to insulate nerves, and to restore the healthy cleansing activities of the skin.

Important Notes:

• Combinations of certain cell salts have proven effective for several specific ailments. Runners Have reported good results when Silica 6x, Calcarea Fluorica 6x, and Calcarea Phosphorica 6x are taken in combination to help strengthen the knee. You would want to consume them three times a day for two weeks and consider repeating in a month if necessary. Knee injuries are often quite painful, but what’s worse is that they often recur. The above combination should help an injury heal completely.

• If you are a runner who suffers from chronic sprains (especially ankle sprains), Strontium Carbonicum is another low dose homeopathic remedy that can provide relief (though not considered one of the twelve Schussler salts).

• For those of you who have many areas of weakness or concern, it is possible to take all 12 Cell Salts in combination form. It is also advisable to take a combination supplement as a restorative during and after periods of excess stress or debilitating illness.

• “Because the cell salts are taken in such low dosage, it is best to take them away from meals, and before or after a run.”

*Dr. Grossman is the Chair of the Department of Medicine and Humanistic Studies at the American Medical College of Homeopathy. She is a champion of the organic foods movement and an advocate of integrative and sustainable medicine in America. She has been in practice for over 30 years.

**Sonja Friend-Uhl is an ACE Certified Health Coach, a USATF Certified Running Coach, and lifelong elite runner with a World Record in the Indoor Women’s Masters Mile (4:44.84). Sonja has represented Star Trac as a Master Trainer and presenter since 2006.

When it comes to the holiday season, people often rethink their dieting and jump in with both feet at the buffet table. While you might think that’s the easiest way to gain weight, the good news is that you can still lose weight while enjoying many of the pleasures of food the holidays bring. In other words, it’s time to eat, train and be happy. Eating healthy isn’t dieting. Diets always end but eating healthy doesn’t. It also doesn’t mean that you can’t have any of your favorite foods. However, portion control of those foods is important.

Learning to make substitutions helps.

Do you love sour cream on your baked potato, but believe that you can’t even eat the potato, let alone have on slathered in sour cream. Think again. When you’re eating healthy, you’ll still be able to eat the baked potato, but instead of sour cream, save a few calories by using Greek yogurt. White rice has more calories than brown or wild rice, swap them out and still enjoy your meal. Many of the ideas only save a few calories, but all those saved ones add up!

Fill up on whole foods.

Whole foods are foods that are the least processed. Hang around the veggie plate and eat as much as you want. Have a fresh apple ready for a snack. It’s all good. You can’t have too many segments of fresh oranges or grapefruit. In fact, you’ll probably get full before you could do that. Enjoy fresh fruits and vegetables as frequently as you want. While you’re at it, have plenty of water too.

Exercise is a great equalizer.

If you’ve worried about your metabolism being too slow for weight loss, rejoice! There’s a way to change that. When you exercise regularly, not only does it burn calories while you’re exercising, it also builds muscle tissue. Muscle tissue requires more calories to maintain than fat tissue does, so you’ll be burning more calories 24/7. When you train, you’ll be able to eat and still be happy with your weight.

• While you may change how you eat, many people find there are still some favorite foods they love. You don’t have to give up everything when you learn to eat healthier. If you love junk food, you can still eat it, but not as frequently as you do now.
• You’ll be amazed at how you’ll start loving your new way of eating. Many people say they lose cravings for their old way of eating after a short time.
• Exercising on a regular basis can help eliminate stress. Often stress can cause people to eat, just as depression can. The foods consumed when under stress or depressed are often comfort or high calorie foods. When you work out it burns off the hormones created by stress and lifts your spirits.
• Enjoy. Life is meant to be enjoyed. As you build up your fitness level, you’ll find you walk taller, feel better about yourself and feel good about yourself. Eat healthy, train and be happy.

For more information, contact us today at The Running Warrior

When holidays come, you’re often not yourself. You either hate the holidays because you’re rushed and drown your exhaustion in foods to give you energy, such as pies and pastries or seek some comfort in the smooth creamy taste of mashed potatoes. Those that love the joy of Thanksgiving and all the upcoming holidays also love the feasting that takes place. It’s a conundrum for both types of people and even for those who enjoy the holiday, but don’t count the days until it arrives with dread or joy.

Start your day the right way.

You can get a jump start on your feelings by beginning the day right. Have a sensible breakfast planned and carve out time for exercise. The exercise helps you twice. It first burns some of the calories that you’ll be eating and keeps you on track. But most of all, it can alter your mood—in a good way.. It boosts the melancholy and eliminates stress. It puts you in a holiday mood that doesn’t necessarily need food to make it continue.

Plan a meal that is healthier and lower in calories.

Not everyone has the option of planning all the foods, but if you’re the one cooking you do. You can stick with family favorites and adjust the recipes to make them lower in calories and healthier. You can also changes in the menu that eliminate some of the foods entirely. Begin the meal with a low calorie soup as an option. Start early by trying new recipes until you have the perfect combination. Have lots of raw veggies and create your own dip that will make everyone rave, eating more veggies in the process, and still keep them healthy. Remember, you’ll never go wrong by loading up the veggie tray. Whatever you don’t eat can be the perfect cooked base for other meals. I like to always have raw veggies on hand and if they’re not moving fast enough, grab handfuls to steam for an alternative.

Fill up, not out.

Yup, munching and crunching raw foods can help, just as drinking water does. It fills you up and not out in the process. Make melon cups for snacks or sliced fruit with a yogurt dip. Filling yourself up before the meal can help you take smaller portions of higher calorie foods. A nutritious snack can also help you avoid nibbling on the higher calorie foods while waiting for dinner.

Talk to everyone during the meal. It helps you eat slower and give your brain a chance to catch up with the feeling of fullness.

Take small bites and eat slowly. Again, you’ll find you fill up before you finish your meal.

Watch portion control. Take smaller portions of all the foods. That way if you’re a plate cleaner, you wont’ feel guilty about leaving anything on your plate. Take another day to conquer the plate cleaning habit.

Appreciate everything you eat. Truly enjoy it. Savor its smell, the texture and how it looks on your plate. If you’ve taken smaller portions initially, it will enhance your eating experience, slow your eating and probably eliminate the need for seconds.

I’m often asked whether running and walking aren’t the same, but with more hustle in running. The truth is, I advocate both. Some people aren’t fit enough for running, but they can get that way by starting out walking. Some people don’t like to run. Even though I’ll never understand that because I love it so much, I respect their choices. ANY TYPE OF HEALTHY EXERCISING is important. My specialty is running and I know all the benefits, right ways and wrong ways to do it.

Running burns more calories than walking.

You may have already guessed that an hour of running burns far more calories than an hour of walking. You’re pushing your body more, so you’re burning approximately 800 calories in that hour, compared to 300 in the same amount of time walking. If you increase the amount of time you spend walking to equal those same 800 calories, the runner still lost more weight according to one study.

You may eat less when you run.

One study in the April 2012 Journal of Obesity showed that the hunger hormones were better under control with runners. This small study allowed the two groups, runners and walkers, to make their won selections at a buffet and measured the amount of food consumed. The runners ate fewer calories than they burned, while the walkers ate about 50 calories more than they burned with walking. It may have to do with the increased levels of peptide YY, a hormone that helps suppress the appetite.

There are dangers in running, but many of those dangers can be avoided with good coaching.

So many times I hear someone who knows someone that was injured running or a runner comes to me with injuries. I normally find that these people had no coaching and often started running without properly warming up or had improper form, the wrong type of shoes or other problems that can lead to injury. That’s where I come in. As a running coach, I help prevent some of the injuries associated with running and even work on things such as strength training for overall fitness. All of these factors are important not only for your best running time, but also a safe run.

• One of the reasons I run and many other people run is because of love. There’s nothing more exhilarating than going at top speed and beating other opponents or my own best personal time.
• Motivation is important in all exercise programs and running keeps me motivated. It has a measurable time and distance goal that I can challenge every time I run.
• As noted earlier, both running and walking are good exercises and I would never discourage either. However, to be your best you have to insure you include strength and flexibility training too.
• What you eat also plays a huge role in your every day health and running performance. I’ll show you how to eat healthier for not only a better performance but overall daily health too.

For more information, contact us today at The Running Warrior

Whether you’re worried about losing a cup size or whether you’ll gain maximum speed during a race because of large breasts, there are a lot of running vs breast size debates going on today. Many of the articles you find online come from women who haven’t begun to run, but are concerned that their feminine curves will disappear and they’ll go from a womanly C cup to a training bra. Others want to enter competitive running, but find that large breasts make casual running a bit more difficult. I have input that might help you with both concerns.

Where did your breasts go?

Running helps you shed fat by burning extra calories. It builds muscle tissue that also boosts your metabolism to burn extra calories. If you’re overweight, all parts of your body lose fat. Since the breasts are composed of fat and epithelial tissue and fatty tissue, losing weight means losing some of the fatty tissue, ultimately making your breasts smaller.

Don’t let that scare you.

Yes, I did just say your breasts will be smaller, but it’s all relative. You’ll also lose fat underneath the breasts, around your waist and hips, so you’ll still have the same proportions. A narrow measure around the rib cage makes breasts look larger. You’ll also maintain all the epithelial tissue that helps give you the curvy appearance. While your breasts may be smaller, the rest of your body will shrink too! They may even look larger in comparison to the now thinner, sleeker body.

Let’s tackle the problem of runners with large breasts.

Large breasts can make running more difficult. Not only do they bounce when you run, which can be extremely painful, they also change your postures. If you wear a D-cup you could have 15 to 23 pounds pulling you forward and creating an awkward hunched running position. That makes you ripe for injury while also making it more difficult to have an efficient stride. No matter what type of bra you buy, the straps take the pressure. They can press on your nerves and still not take the bounce out of your breasts or help your posture. Doing back exercises for the upper and lower back can help with your posture.

• The more bounce you experience when running, the more your breasts lose their elasticity and bounce even more!
• Keeping bounce to a minimum for large breasted runners is extremely important for a comfortable run. Finding a good bra that can minimize bounce and have your breasts move in unison with the body is as important as finding the right shoes.
• Look for bras that provide support and comfort. Thin straps can gouge and cause pain and sweat wicking materials can reduce chafing.
• No matter what your breast size, running is actually good for the breasts when wearing the right clothing. Any aerobic exercise when done four hours or more a week can help prevent breast cancer.

For more information, contact us today at The Running Warrior