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| Free Thoughts | Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man.
Benjamin Franklin
Youth is when you're allowed to stay up late on New Year's Eve. Middle age is when you're forced to.
Bill Vaughn
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Please reply with feedback or questions to newsletter@salisburypediatrics.com. I will try to answer as many questions via the newsletter as possible. As always be well and love your children!
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| Dr. Magryta |  | |
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| Issue: #1 | December 26, 2011 |
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Volume 2, Letter 1
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December 26, 2011
Here we go with a New Year of newsletters. What are our goals for 2012?
I would like to propose that above all we stay focused on the task of being positive. New Years resolutions always come and go, yet a belief system can take root. Approach everyday in 2012 with the thought that life is moving forward and that we are positively expanding as a person, group, culture and society. What a nice thought! - to go back to peace and harmony in one's self first and then our country.
Think back to the sad period following 9/11. There seemed to be a shift in society toward a collective unity and belief in honor above the normal status quo. Slowly over the last 10 years we have seen a slow shift back toward selfishness and negativity. Our economic downturn and the wonderful media feeds this discontentment. We are inundated with far too much drama and dysfunction of the few. Let us instead pay attention to the good members of our local family unit and society. Honor them with kind words that affirm their goodness and fosters more positivity.
Teach your children to think of good always before bad. Honor good in other children by focusing on their positive qualities and verbally affirming them.
My take home point today: Think about goodness and call it out where you see it.
For those with great positive energy,
Dr. Magryta
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| Carbohydrates |
Episode 2 - the carbohydrate dilemma - when, how much and why?
When we exercise our muscles need to burn sugar to work effectively. Our muscles store sugar in the form of muscle glycogen. The concentration of glycogen in the muscle pre exercise will dictate how much energy can be released during a work out. This storage form of sugar is depleted in long and intense work outs. Unfortunately, we cannot transport this sugar from one muscle to another. So when you cycle you can only get sugar from the muscles of the legs or the liver. Therefore, maximizing the muscles glycogen is a key to peak performance.
Our liver also stores sugar as glycogen and can transfer this sugar anywhere, but it cannot store as much as a muscle can for exercise. When an athlete says that he hit the "wall", they are telling you that they ran out of muscle glycogen for an energy source and start to burn lean tissue to produce sugar which is very inefficient.
Carbohydrate loading pre exercise, post exercise and during exercise are all key.
Today we will talk about post workout pre match loading:
Data shows that 2 days prior to an event like a marathon, soccer game, long swim, etc.., if an athlete works out really hard and depletes the muscles sugar stores(glycogen) while withholding sugars from the diet, they can enhance the storage of glycogen post exercise by carb/sugar loading. Therefore, 2 days later during an event they have maximal muscle glycogen stores to compete with.
In other words: 2 days before big events an athlete should have a hard workout and not eat flour or sugar based foods. Eat nuts, seeds, vegetables, protein like soy or meat. Then post workout eat whole grain pasta, brown rice, and other rapidly digesting carbohydrates. The key is to get the meal within the first 2 hours post workout.
Having a healthy style bar like Clif or Hammer immediately after the workout makes good sense to get the process started before a big meal. The data shows that supplements like Recoverite or other post workout drinks are as effective as a home cooked meal. I tend to think that a natural food meal is still preferable to a processed variety.
If you do not get the meal in the first 1-2 hours post exercise, you have lost the ability to fill your muscles up with optimal sugar stores. After 3 hours of soccer games on Sunday nights, I eat a quick bar and then eat a huge meal with pasta or rice and beans. Even at 41, I can still run with the young lads and plan to forever. God willing!
Dr. M
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The newsletter archive in the links section is officially working. New readers can now go back in time to learn about the future!
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Recipe of the Week
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Dark Chocolate Chip Scones by Aubrie Cornelius
Ingredients
2 1/2 cups blanched almond flour
1/2 teaspoon sea salt
1/2 tsp baking soda
1/3 cup grapeseed oil
1/4 cup agave nectar
2 large eggs
1 cup coarsely chopped dark chocolate
Plan
Line 2 baking sheets with parchment paper
In a large bowl - combine flour, salt and baking soda
In a smaller bowl - whisk the oil agave nectar and eggs
Stir wet ingredients into the flour mix until combined
Fold in chocolate
Drop into scant 1/4 cups and place 2 inches apart on parchment paper
Bake at 350 degrees for 15 minutes
Dr. M
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Copyright � 2010-2011 Christopher J. Magryta, MD. Readers, please note: The information provided in this newsletter is for educational and informational purposes only. It is not a substitute for advice and treatment provided by your physician or other healthcare professional and is not to be used to diagnose or treat a health issue.
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Chris Magryta
Salisbury Pediatric Associates
Touchstone Pediatrics |
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