Sports Spine Specialist Chiropractic Team: Athletes strive to achieve their body’s maximum performance by participating in numerous training regimens consisting of strenuous exercises and physical activity and ensuring they meet all of their body’s nutritional requirements. Through proper fitness and nutrition, many individuals can condition themselves to excel in their specific sport. Our training programs are designed for athletes that look to gain a competitive edge in their sport.
We provide sport-specific services to help increase an athlete’s performance through mobility, strength, and endurance. Occasionally, however, the excess workouts can lead many to suffer injuries or develop underlying conditions. Dr. Alex Jimenez’s chronicle of articles for athletes displays in detail the many forms of complications affecting these professionals while focusing on the possible solutions and treatments to follow to achieve overall well-being.
American toddlers are more likely to eat french fries than green vegetables on any given day, according to a new national survey on children’s eating habits.
Many young kids also go without any vegetables at all, the survey found.
One in four 6- to 11-month-olds and one in five 1-year-olds had no reported vegetable consumption at all on days they were surveyed, the researchers reported.
“The American Academy of Pediatrics (AAP) recommends vegetable consumption with every meal and snack,” said lead researcher Gandarvaka Miles, a doctoral candidate with the University of North Carolina-Chapel Hill Gillings School of Global Public Health. “On two random days, parents didn’t report any vegetable consumption for these children.”
The survey also found that nearly three out of every five infants aren’t getting any breast milk at all.
These numbers are concerning because kids’ eating patterns develop at a young age, Miles said. Poor eating habits when young can put infants and toddlers on a road to continued poor nutrition into adulthood, she added.
“As we learn more about how dietary habits are established, we are seeing that even as early as infancy, breast milk consumption and consumption of fruits and vegetables can help lay the foundation for healthy eating habits,” Miles said.
She and her colleagues used data from 2005 to 2012 taken from the National Health and Nutrition Examination Survey, conducted by the U.S. Centers for Disease Control and Prevention to track health and diet trends among Americans.
In the survey, mothers were asked to provide a detailed description of what their children ate on two randomly chosen days, Miles said.
About 26 percent of 1-year-olds ate french fries the day before the survey, compared with 7.5 percent who ate dark green vegetables and about 17 percent who ate deep yellow vegetables, according to the results.
The survey also revealed a decline in consumption of healthy fruits and vegetables among 1-year-olds.
The percentage of 1-year-olds eating canned or frozen fruit decreased by more than 10 percent between 2005 and 2012, and consumption of dark green vegetables decreased by more than 50 percent.
Most other vegetable categories also saw a decline in consumption among 1-year-olds — even french fries, which fell from about 32 percent to 26 percent.
The researchers found that nearly 60 percent of infants younger than 6 months did not consume any breast milk. However, they did find that more families are exclusively breast-feeding during the first six months of life, in alignment with AAP recommendations.
It can be difficult to find fresh fruits and vegetables in many parts of the country, said Dr. Annemarie Stroustrup, an associate professor with the Icahn School of Medicine at Mount Sinai in New York City. She was not involved with the study.
“In the wealthier parts of town, you can walk a block and you find a grocery that has a wide variety of fruits and vegetables,” Stroustrup said. “When you go to some of the lower-income neighborhoods, it’s often quite a distance to travel to get somewhere that has a greater variety of fresh foods.”
Toddlers also don’t make it easy on parents, she added.
“Toddlers are not necessarily going to be developmentally ready to try new foods. Toddlers are newness-averse,” Stroustrup said. “You often have to offer a new food to a toddler up to 10 times before that toddler will accept it as something they will eat.”
But it’s important to be diligent and keep trying, both Stroustrup and Miles said.
“Food preferences that we develop begin to be established as early as transition to solid foods, and that usually happens around 6 months for U.S. children,” Miles said.
Stroustrup agreed. “Although your toddler may say they don’t like fruits or vegetables, if you keep offering it, as they enter childhood, they will end up with better eating habits and eventually they will likely accept it,” she said.
Local governments can also take steps to help people improve their children’s eating habits, Stroustrup said.
For example, in New York City the mayor’s office has promoted the institution of farmer’s markets across the city, and supported the acceptance of food stamps at those markets, Stroustrup said. That gives lower-income people a chance to buy healthier foods for their families.
The new study was published online May 1 and appears in the June issue of Pediatrics.
Science and experts alike say high-intensity interval workouts reign as fitness royalty. Touted as a top-notch method for weight loss, improving your VO2 max and even helping you run faster, it�s no wonder this approach to exercise holds such high wellness honors.
Of course, just like any workout you do over and over, the routine can get stale. That is, until you learn the foundation of HIIT workouts and then switch it up every time you go to break a sweat. Allow trainer Adam Rosante, creator of Two Week Transformation and author of Super Smoothie Revolution, to break down the basics so you can turn up the benefits.
�The foundation [of HIIT] is a series of intervals of intense activity, coupled with intervals of less-intense activity or complete rest,� says Rosante. �Beyond buzz, it�s popularity can largely be attributed to its efficiency. HIIT�s a great way to get fit in a short amount of time. But the key is to ensure that the high-intensity intervals are truly performed at your highest intensity.�
How do you know if you�re HIIT-ing it hard enough? Rosante says to go at 80 to 95 percent of your maximum heart rate during the work intervals, and 60 to 65 percent during your rest periods. (To find your max heart rate, just subtract your age from 220. Then take the percentages from there.) If you don�t have a heart rate monitor, push hard enough through the work intervals that you�re sucking wind. You shouldn�t be able to hold a convo, Rosante says.
You can do a HIIT workout with almost any exercise, from plank hip dips to jumping jacks to everyone�s favorite: burpees. That�s because it�s more about intensity than the specific movements, Rosante explains. But to help you narrow down what to do, Rosante says he prefers a mix of moves that force the glutes, quads and hamstrings (the body�s biggest muscles) to work explosively. Some of his go-to�s include jump squats, plyo lunges and sprints.
But don�t stop there. Rosante often alternates between a lower body and upper body move, or a lower body and total body exercise. �The alternation forces your heart to pump blood out to the muscles in a much higher volume, which, naturally, means your heart rate is significantly elevated,� Rosante explains. �When you boost your heart rate like this, you disrupt your metabolic pathways in such a way that they�re scrambling to return to normal long after the workout has ended.� This concept of burning calories even after you stop busting a move � known as excess post-exercise oxygen consumption or EPOC � will blast fat and calories, fast.
Spike your heart rate, tone your body and break through plateaus with this HIIT formula from Rosante. Start with a goal intensity, then pick an option from each layer. No two workouts have to be the same � but you�ll get sweaty and fit with each round. We�ll call this one smash HIIT.
Infographic: Mallory Creveling / Life by Daily Burn
To warm up before you dive in, do a series of dynamic stretches and a few high jumps. After you HIIT it, cool down with a solid stretch of all major muscle groups. Rosante suggests holding each one for at least 3 to 5 deep breathes.
Standing Mountain Climbers
Start standing, arms bent at your chest, palms facing away from your body. Drive your right knee up toward your chest as you straighten your left arm toward the ceiling. Quickly switch to bring your left knee toward your chest and right hand toward the ceiling. Continue alternating.
Start in a high plank position. Without piking or dropping your hips, bend your elbows and lower your chest to the ground. Then push back up to a plank.
Speed Squats
Start with feet a little wider than hip-distance apart, toes pointed slightly outward. Drive your hips back and butt toward the ground to perform a low squat. Jump back up and bring your feet together. Then jump back into a wide squat position.
4-Point Plankers
Start in a high plank position with feet together. Jump your feet to the left side of your left hand, then hop them back to the plank position. Next, jump your feet to the right side of your right hand, then back to the plank position. Hop your feet between your hands, then back to the plank position. Finally, jump your feet wide, placing one on either side of your hands. Then return to the plank position. Continue jumping to each point, keeping your hands on the ground the whole time.
Start standing. Place your hands on the ground, wrists underneath shoulders and jump your feet back to high plank position. Drop your chest to the ground. Then, without arching your back, push yourself back up and jump your feet back up to your hands. Explode off the ground to perform a hop at the top.
High Plank Punches
Start in a high plank position. Keeping your hips still, punch your right arm out straight in front of you. Then your left. Continue alternating.
Run in place (or on a treadmill or track) as fast as you can, pumping your arms for more power.
Y-W-T Holds
Lie on your stomach, arms straight out in front of you. Lift your legs and arms off the ground, with your arms to a Y position. Hold for a few seconds, then lower back down. Lift your legs and arms off the ground again. This time pull your elbows back and shoulder blades together so your arms form a W. Hold for a few seconds then extend your arms again and lower back down. Lift your legs and arms off the ground another time, this time moving your arms into a T position with elbows straight and arms out to the sides. Lower back down and repeat from the Y.
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COLORADO SPRINGS, Colo. ��UTEP rifle team members Abby Monique (smallbore and air rifle) Mara Rouse, Maranda Nelson and Bailey Powell (air rifle only) recently had an amazing opportunity for growth by being invited to compete at the 2017 USA Shooting National Junior Olympic Shooting Championships at the Olympic Training Center in Colorado Springs, Colorado.
The Miners interacted with and shared the range with some of the best shooters in the sport, including 2016 Rio Olympics Women�s Air Rifle gold medalist Ginny Thrasher.
It marked the first such trip to the event for Rouse while Monique and Powell made their third and Nelson her fourth. The Miners performed admirably, placing three individuals among the top 75 (in a field of nearly 200) in the 10m air rifle.
In order to attend the Junior Olympics, athletes who are under the age of 20 (junior-aged athletes), must compete in a state junior Olympic Shooting championship match and receive an invitation to compete by meeting either an automatic score or win the athlete�s respective state title.
�It was very exciting to have all four of our junior aged athletes qualify and compete at the Junior Olympic Shooting Championships representing UTEP,� UTEP head coach Hannah Muegge said. �I�d like to thank our UTEP parents who came out and supported all of our athletes, in addition to those back home who followed along online. In the collegiate category, we definitely had one of the largest showings at this match. I could not ask for a better support system.�
Powell was exceptional, finishing in 14th place (out of a field of 180) in the 10m air rifle. She was particularly strong on the first day of action with her score (413) placing her eighth heading to the second day.
Monique represented the Orange and Blue in the smallbore. She recorded a score of 1120 to land in the upper-echelon of the field with a 31st-place finish. She also joined Powell in the 10m air rifle, tallying a total score of 804.8 to take 68th place.
Rouse, competing in the 10m air rifle, shot 401.3 in the first day before improving to 402.1 on day two. The total of 803.4 was good enough for 74th.
Nelson was saddled with a rifle malfunction on the first day and had to borrow an air rifle for the second day. Despite the challenges she held her head up high.
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