A Lesson In Inflammation 101

By Anita Nall Richesson, Olympian & Nutritionist

You’ve probably heard me mention the word inflammation before or heard it from some other source since it’s a buzz word in the health and wellness industry lately.  Let’s take a look at inflammation again from the ground up. 

What is inflammation? 

• Normal:  When white blood cells attack foreign invaders in order to protect you (like when you get a cut on your hand)
• Chronic:  When the immune system shifts out of balance and causes a more chronic smoldering type fire inside of you contributing to disease. 

Why should I care about it?  Chronic inflammation is the main cause for the chronic diseases of aging as well as the number one contributor to obesity in America.  As an athlete, it contributes to chronic injury, reduced recovery time and overall decreased performance. For example, it’s hard to be on you’re “A game” if you are dealing with chronic migraine headaches, eczema or frequent gastrointestinal issues.    Dr. Mark Hyman, a leading authority on inflammation says that “we are seeing an epidemic of inflammatory diseases.  In fact nearly every modern disease — everything from autoimmune diseases, heart disease, and cancer to obesity, diabetes, and dementia — is caused by inflammation!”

What should I do about chronic inflammation?  The first step is to understand it and then take new actions in your life to reduce it.  The main area, in which we have control over, that contributes dramatically to your inflammation is diet and lifestyle. Your daily diet probably plays the biggest role in either contributing to or fighting off chronic inflammation.  An anti-inflammatory diet is highly suggested by many expert doctors.  It could play the biggest role in your health AND performance. 

What is an anti inflammatory diet?  It is a way of eating where the majority of your calories come from healing foods that decrease the body’s levels of inflammation.  This includes foods like fish, bone broth, berries, leafy greens, coconut, nuts & seeds.  It excludes modern day convenience foods like cereals, puffed or popped, bagged or boxed foods and high sugar foods like soda, candy and pastries.  

What else can I do to reduce my inflammation?  While we can’t control the quality of air we breathe outside, there are a few things you can do to control your indoor air, which will ultimately help reduce your inflammation along with your food choices.  Green plants, like Lady Palm, Rubber Plant & Philodendron, that cleanse indoor air pollution are great to put in your home.

The cleaning products you choose to use in the home can also impact inflammation dramatically.  It’s not a secret that almost all conventional household cleaners contain some toxic ingredients, many are suspected carcinogens.  Here is a list of what to avoid: Chlorine bleach, ammonia, formaldehyde, hydrochloric acid and nitrobenzene.  There are tons of natural cleaners on the market to choose from.  The slight extra cost is worth your family’s health.  Vinegar is also a super cheap and effective natural cleaner.

Anything else about inflammation? Yes!  Increase good sleep and reduce stress.  Sleep is when the body repairs itself after a long day of work.  We need plenty of it and it needs to be restful.  The use of Lavender Essential Oil is very helpful for quality rest along with Chamomile.  These essential oils help reduce stress as well.  Get a small spray bottle and fill it with filtered water along with a few drops of each oil.  Spray around and on your bed for a great nights sleep. This is great for athletes to help them rest and recover better as well. 

I am passionate about helping the body recover from hard work and reducing inflammation because it’s the thing that took me out of elite level performance at an early age.  The younger you pay attention to reducing your inflammation, the better you’ll feel and the higher your chances are for sustained success.

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Anita Nall Richesson Biography

Olympian, Nutritionist, Life Coach & Wellness Expert

Setting the swimming world ablaze at the young age of fifteen with 2 world records in one day propelled Anita into the fast lane of success. After swimming for the cycle (gold, silver, and bronze) in the 1992 Olympic Summer Games in Barcelona, many health challenges hampered her attempts at returning to an Olympic level.

Challenged by a series of “mystery illnesses” that lasted a decade after the Olympics, Anita rediscovered health through food. Traditional medicine’s failed healing attempts drove her towards a personal quest for wellness and a passionate understanding of the healing power of food. Her profound experiences with illness, healing and professional athletics have given her a unique perspective she shares with clients.

After completing her undergraduate degree in Communications and Spanish from Arizona State University she pursued holistic nutrition education at Southwest Institute of Healing Arts in Tempe, Arizona. Anita is a Certified Holistic Nutrition Specialist, Life Coach and accomplished motivational speaker. Anita is also an elite member of the International Swimming Hall of Fame. She completed 3 NFL seasons as Nutrition Consultant for the Jacksonville Jaguars NFL Football Team and works with various elite professional athletes including UFC fighters, boxers & world-class swimmers around the country. She writes nutrition & wellness articles for various groups and recently began an empowerment program for teenage female athletes that centers around motivation, nutrition & increased self-esteem. http://www.anitanall.com

Read the following articles to learn more about Anita:

• http://www.washingtonpost.com/sports/olympics/dana-vollmer-wins-100-butterfly-for-us-swimmings-first-gold-medal-at-worlds/2011/07/25/gIQAMFVbYI_story.html
• http://sportsillustrated.cnn.com/2011/writers/kelli_anderson/07/25/Vollmer-wins-first-US-gold/
• http://www.muscleandfitness.com/news-and-features/athletes-andcelebrities/brock-lesnar-set-make-december-comeback

https://swimswam.com/lesson-inflammation-101/

10 Foods for Faster Swimming

By Bri Groves, Swimming World Intern.

Swimming fast requires intense physical and mental exertion, which is all the more reason for competitive swimmers to focus on what goes into their bodies. It’s no wonder then that providing your body with the proper nutrients it needs to perform, recover, and reset comes with a hefty reward.

What the body needs

There are a multitude of healthy food options for swimmers but timing is essential to receiving benefits. While swimmers require foods rich in complete proteins, it is difficult to digest these foods during a workout. So while high protein foods are a valuable asset, eating lots of protein during workout could be disastrous. The Academy of Nutrition and Dietetics warns that consuming foods that are difficult to digest or even foods in excess will hurt swim performance on race day or during training. To help you decipher when to best incorporate these foods into your diet, use the following guidelines. Ultimately, which dietary approach works best for you will require some individual testing and varies from person to person.

Before swimming/competition: Try to eat a snack or meal high in complex carbohydrates with some easily digestible protein. Example: a piece of peanut butter toast.

During swimming/competition: Swimmers should eat easily digestible foods that contain primarily carbohydrates. Examples: apples, bananas, raisins, power bars and pretzels.

After swimming/competition: Protein is essential for proper muscle recovery and should be combined with complex carbohydrates, healthy fats, and a variety of vitamins and minerals. Example: Spagetti and meatballs with a side salad.

10 Foods to Incorporate into Your Diet

Nuts and Seeds: These foods are full of healthy fats, fiber, protein, magnesium and vitamin E. Try using them to top cereal, yogurt, or just grab a handful. If you’re not allergic pecans and walnuts are also high in a diverse range of vitamins and acids that promote balanced moods and high energy levels.

Beans: Full of fiber, protein, iron, zinc and magnesium, beans are a hearty addition to a wide variety of meals. Roast them for a crunchy snack, mix into a burrito or salad, or throw them into a pasta dish.

Berries: Cranberries, blueberries, raspberries, blackberries and strawberries are all packed full of antioxidants. Try mixing them in your smoothie for a burst of flavor or eat them plain for an equally tasty treat.

Unsweetened dark chocolate: Dark chocolate, when consumed in moderation, has exceptional antioxidant powers without the added sugar.

Low-fat yogurt: Not only is it a good source of calcium, vitamin D, potassium and protein, it also provides long lasting energy and boosts muscle recovery. If you want even more protein, look into the Greek varieties.

Milk or soymilk: Dairy is a natural source of calcium, potassium, protein and vitamin D. If you’re allergic or prefer soymilk, buy versions fortified with calcium and vitamin D. Either option is a great post-workout recovery drink.

Dark-green leafy vegetables: Veggies like kale, spinach and collard greens are high in iron and calcium. To maximize the absorption of iron from the vegetables, pair them with foods high in vitamin C, or serve with meat.

Orange fruits and vegetables: These foods are loaded with vitamins C, E, A, and potassium. Your immune system will thank you!

Russet and sweet potatoes: Contrary to popular preconceptions, potatoes can be a healthy part of a balanced diet. Russet potatoes are antioxidant-rich while sweet potatoes are high in beta carotene, which helps promote endurance. Just don’t go nuts with the butter and sour cream.

Apples: An apple a day may actually keep the doctor away. Regular apple consumption has been linked to increased fighting against free radicals. These unstable molecules seek to bond with other molecules to increase their stability. When free radicals bond to body tissues, they speed up the aging process and can cause long-term health complications. Free radicals have even been linked to cancer and some autoimmune diseases. Antioxidants help prevent free radicals from bonding.

https://www.swimmingworldmagazine.com/news/10-foods-faster-swimming/