Week Thirty Five - Moving Ahead

 

After Aerobic Training

By Coach Anita

*** NOTE: The energy system pyramid is imagery I created to try to make understanding the body’s energy systems easier. It is not a formal or academic concept. The terms power, speed and endurance reflect what we train for in dragon boat practice. I have previously equated the ATP-CP (immediate energy system) with speed, which is not correct. It is used for power. The glycolytic (short term) energy system is trained to improve speed. I have updated the previous entries, but want to correct my error for those of you following along more closely. 

We have completed building the aerobic portion of our energy system pyramid. This portion of the pyramid is the base for two reasons: it takes the most time to develop because aerobic conditioning sessions involve longer work pieces, and it is necessary to develop the aerobic base before building power or speed.

For the imagery of the energy system pyramid, the glycolytic energy system uses longer work intervals (15-60 seconds) so it is the system that sits above the aerobic system. I’m calling that speed work. The ATP-CP energy system uses the shortest intervals for training (5-15 seconds - think of the first three strokes of our start sequence), so it sits at the top of the pyramid. I’m calling that power work. Speed and power work are done after an aerobic base is established, but can be trained concurrently. In contrast to aerobic work, speed and power work both require a lot of rest between pieces so the body can recover for additional efforts. Both types of work are performed at maximum intensity (90-100% max heart rate), and are important in successful dragon boat racing.

After the initial training of the aerobic energy system and technique at the beginning of the season, we prepare for racing by training the glycolytic and ATP-CP (short and immediate) energy systems for the purpose of developing speed and power. Every athletic activity has sport-specific speed and power. For example, developing speed on the soccer pitch is different from developing speed on a dragon boat, and one can’t be substituted for the other. While movements can be approximated and simulated in artificial environments, neuromuscular training for any particular sport requires physical training with equipment in the actual environment. That said, a system trained in an artificial environment will be much better prepared to perform than an untrained system. If you have spent your off-water time doing various workouts on a rowing machine, stationary bike, outrigger canoe or running, your energy systems will be well prepared to adapt to the specific training done for dragon boat paddling. 

While the body has three energy systems, you will see there are many more than three types of workouts. There’s lactate threshold, performance threshold, endurance, aerobic capacity, aerobic power, anaerobic power, strength, speed, strength endurance, speed endurance, and more. They reflect the desire to achieve something specific with the particular workout. Sometimes terms are used universally and sometimes terms for the same thing differ between sports and coaches. My goal is to provide you with some basic understanding of the body’s energy systems to help you understand why we do what we do in practice, and help you make more educated decisions when it comes to how you train. 

What you’re doing today will make an impact when we get in the boat “tomorrow.” Keep it up. 

Evidence-Based Weight Loss Tips

By Suzanne Frank

With the holidays upon us and a change of lifestyle due to Covid I have started thinking about ways to take off those couple of pounds that have been acumulating. I keep telling myself it must be all muscle from all of the exercises and cardio I have been participarting in. While some is likely to be increase in muscle, I'm not going to kid myself that taking off a few pounds would not be a healthy choice for me.

I know that the weight loss industry is full of myths, many which have no scietific evidence behind them. This led me to investigating some weight loss tips that actually have the science behind them. Scientists have found a number of strategies that seem to be effective. I found several tips and will share just a few with you today. Here are some that you may want to try if you are looking to shed some pounds.

1. Drink water, especially before a meal. Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off calories. One study showed that drinking 17 ounces of water about 30 minutes before meals helped dieters eat fewer calories and lose 44% more weight, compared to those that didn't drink the water.

2. Drink your quality caffinated coffee black. Studies show caffiene in coffee can boost your metabolism. Adding sugar or high-calorie ingredients will negate any benefits.

3. Cut back on sugar. Please refer to last weeks blog where I covered the topic of sugar.

4. Lower your refined intake of carbohydrates. Eating refined carbohydrates (such as white bread and pasta) is strongly linked to obesity.

5. Keep a food diary. Anything that increase your awareness of what you are eating is likely to be beneficial.

6.Exercise. Aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.

7. Lift weights. One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown (starvation mode). Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass. It's important not just to lose fat-but you also want to build muscle.

8. Get good sleep. Studies show that poor sleep is one of the strongest risk factors for obesity Poor sleep is linked to a 55% increase in obesity in adults.

9. Chew more slowly. Some studies show that chewing more slowly and thoroughly can help you eat fewer calories and increase the production of hormones linked to weight loss. These are components of mindful eating.

10. Dont't Diet-Eat Healthier. One of the biggest problems with diets is that they rarely work in the long term. People who diet tend to gain more weight over time, and studies show dieting is a consistant predictor of future weight gain. Instead of going on a diet, focus on nourishing your body instead of depriving it. Weight loss should than follow naturally.

Most scientific evidence points to incorporating dietary and lifestyle changes that you can commit to as a permanent part of your daily life.

Coach Oden's Workout

https://youtu.be/jlOhnRVLNLo

Strength for Every Part of the Stroke

by Coach Pat

Last week we looked at the muscles needed for set-up, entry and propulsion. This week let us finish the stroke. The Exit phase , simply getting the paddle out of the water uses top shoulder abduction involving the deltoids. Then the rotator cuff stabilizes along with the rear deltoids. At the same time the obliques are starting the counter rotation of the torso. When the paddle is out of the water we think of Recovery or some call it the Glide phase. This happens in two parts. The first part , phase 1, requires the top shoulder front deltoids along with the pectoralis and biceps. The top wrist extensors are also assisting. Phase 2 of recovery is getting ready once again for setup. As this happens the obliques are engaged to rotate the torso with the glutes and hip flexors. The top arm continues to use the biceps and front deltoids as the bottom arm extension fires the triceps and wrist extensors. Strength training allows us to perform this intricate group of movements over and over. It takes strength to lift the paddle and exert pressure against the water. Building muscle endurance in the larger muscles of the back and shoulders will help protect the smaller muscles from injury.

Read More

Week Thirty Five - Moving Ahead

 

After Aerobic Training

By Coach Anita

*** NOTE: The energy system pyramid is imagery I created to try to make understanding the body’s energy systems easier. It is not a formal or academic concept. The terms power, speed and endurance reflect what we train for in dragon boat practice. I have previously equated the ATP-CP (immediate energy system) with speed, which is not correct. It is used for power. The glycolytic (short term) energy system is trained to improve speed. I have updated the previous entries, but want to correct my error for those of you following along more closely. 

We have completed building the aerobic portion of our energy system pyramid. This portion of the pyramid is the base for two reasons: it takes the most time to develop because aerobic conditioning sessions involve longer work pieces, and it is necessary to develop the aerobic base before building power or speed.

For the imagery of the energy system pyramid, the glycolytic energy system uses longer work intervals (15-60 seconds) so it is the system that sits above the aerobic system. I’m calling that speed work. The ATP-CP energy system uses the shortest intervals for training (5-15 seconds - think of the first three strokes of our start sequence), so it sits at the top of the pyramid. I’m calling that power work. Speed and power work are done after an aerobic base is established, but can be trained concurrently. In contrast to aerobic work, speed and power work both require a lot of rest between pieces so the body can recover for additional efforts. Both types of work are performed at maximum intensity (90-100% max heart rate), and are important in successful dragon boat racing.

After the initial training of the aerobic energy system and technique at the beginning of the season, we prepare for racing by training the glycolytic and ATP-CP (short and immediate) energy systems for the purpose of developing speed and power. Every athletic activity has sport-specific speed and power. For example, developing speed on the soccer pitch is different from developing speed on a dragon boat, and one can’t be substituted for the other. While movements can be approximated and simulated in artificial environments, neuromuscular training for any particular sport requires physical training with equipment in the actual environment. That said, a system trained in an artificial environment will be much better prepared to perform than an untrained system. If you have spent your off-water time doing various workouts on a rowing machine, stationary bike, outrigger canoe or running, your energy systems will be well prepared to adapt to the specific training done for dragon boat paddling. 

While the body has three energy systems, you will see there are many more than three types of workouts. There’s lactate threshold, performance threshold, endurance, aerobic capacity, aerobic power, anaerobic power, strength, speed, strength endurance, speed endurance, and more. They reflect the desire to achieve something specific with the particular workout. Sometimes terms are used universally and sometimes terms for the same thing differ between sports and coaches. My goal is to provide you with some basic understanding of the body’s energy systems to help you understand why we do what we do in practice, and help you make more educated decisions when it comes to how you train. 

What you’re doing today will make an impact when we get in the boat “tomorrow.” Keep it up. 

Evidence-Based Weight Loss Tips

By Suzanne Frank

With the holidays upon us and a change of lifestyle due to Covid I have started thinking about ways to take off those couple of pounds that have been acumulating. I keep telling myself it must be all muscle from all of the exercises and cardio I have been participarting in. While some is likely to be increase in muscle, I'm not going to kid myself that taking off a few pounds would not be a healthy choice for me.

I know that the weight loss industry is full of myths, many which have no scietific evidence behind them. This led me to investigating some weight loss tips that actually have the science behind them. Scientists have found a number of strategies that seem to be effective. I found several tips and will share just a few with you today. Here are some that you may want to try if you are looking to shed some pounds.

1. Drink water, especially before a meal. Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off calories. One study showed that drinking 17 ounces of water about 30 minutes before meals helped dieters eat fewer calories and lose 44% more weight, compared to those that didn't drink the water.

2. Drink your quality caffinated coffee black. Studies show caffiene in coffee can boost your metabolism. Adding sugar or high-calorie ingredients will negate any benefits.

3. Cut back on sugar. Please refer to last weeks blog where I covered the topic of sugar.

4. Lower your refined intake of carbohydrates. Eating refined carbohydrates (such as white bread and pasta) is strongly linked to obesity.

5. Keep a food diary. Anything that increase your awareness of what you are eating is likely to be beneficial.

6.Exercise. Aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.

7. Lift weights. One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown (starvation mode). Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass. It's important not just to lose fat-but you also want to build muscle.

8. Get good sleep. Studies show that poor sleep is one of the strongest risk factors for obesity Poor sleep is linked to a 55% increase in obesity in adults.

9. Chew more slowly. Some studies show that chewing more slowly and thoroughly can help you eat fewer calories and increase the production of hormones linked to weight loss. These are components of mindful eating.

10. Dont't Diet-Eat Healthier. One of the biggest problems with diets is that they rarely work in the long term. People who diet tend to gain more weight over time, and studies show dieting is a consistant predictor of future weight gain. Instead of going on a diet, focus on nourishing your body instead of depriving it. Weight loss should than follow naturally.

Most scientific evidence points to incorporating dietary and lifestyle changes that you can commit to as a permanent part of your daily life.

Coach Oden's Workout

https://youtu.be/jlOhnRVLNLo

Strength for Every Part of the Stroke

by Coach Pat

Last week we looked at the muscles needed for set-up, entry and propulsion. This week let us finish the stroke. The Exit phase , simply getting the paddle out of the water uses top shoulder abduction involving the deltoids. Then the rotator cuff stabilizes along with the rear deltoids. At the same time the obliques are starting the counter rotation of the torso. When the paddle is out of the water we think of Recovery or some call it the Glide phase. This happens in two parts. The first part , phase 1, requires the top shoulder front deltoids along with the pectoralis and biceps. The top wrist extensors are also assisting. Phase 2 of recovery is getting ready once again for setup. As this happens the obliques are engaged to rotate the torso with the glutes and hip flexors. The top arm continues to use the biceps and front deltoids as the bottom arm extension fires the triceps and wrist extensors. Strength training allows us to perform this intricate group of movements over and over. It takes strength to lift the paddle and exert pressure against the water. Building muscle endurance in the larger muscles of the back and shoulders will help protect the smaller muscles from injury.

Read More

Week Thirty Four - More and More

Training for Aerobic Power

by Coach Anita 

In our energy system pyramid we’ve been looking at the three subsections of the aerobic base. We are exploring the third subsection: Aerobic Power.

Review: In considering the body’s energy systems, I asked you to think of a pyramid horizontally divided into thirds. The top of the pyramid is ATP-CP (the immediate energy system) which can be thought of as power. The middle layer is the glycolytic energy system (the short term energy system), which can be thought of as speed. The base of the pyramid is the aerobic energy system, which can be thought of as endurance. We need to develop a solid aerobic base first in order to effectively train the systems above it. The analogy of a pyramid is to represent how training your energy systems looks in terms of development (i.e. aerobic conditioning is developed first) as well as how long the training sessions are for each type of energy system (e.g. power work is done in the shortest time segments so is at the top of the pyramid). 

In order to train for aerobic power, it is necessary to have developed your aerobic capacity, which was explained in the last blog article. Development of aerobic power is done by working in the Maximal Speed Zone (90-100% max heart rate) - which I will refer to as 100% or max effort - in intervals of 90 seconds or longer. The intervals must be long enough to tax the aerobic system. Aerobic power development requires training above the level expected for performance - it doesn’t develop when training at too low of intensities. Training at 100% effort is not just physically taxing but requires practice to develop the mental fortitude to resist the body’s desire to slow down or ease up. This is one of the most difficult types of workout to execute well because it requires an understanding of pacing as well as your own abilities. Therefore you need to be patient as you learn. To receive the full benefit of this type of training you really need to go for it. Most of us struggle with not pushing ourselves hard enough so this is where you bite the bullet and work on it. And like anything you train, the more you do it the better you will become at working at your highest intensity and the easier it becomes to execute.

High intensity interval training (HIIT) can develop aerobic power if executed at true 100% effort and paired with adequate rest. Unlike aerobic capacity efforts where the rest is relatively low, in aerobic power work the rest is at least equal to the work and can be up to four times the amount of work (1:1-4). 

Some training scenarios you might see on the boat are:

• 2x(4x90”/2’R)/5’@100% effort at above race pace. (Translation: 90 seconds work at max effort, 2 minutes complete rest, repeated 4 times. 5 minute complete rest. Repeat entire scenario.) 12 min work, 26 min rest. 38 minute workout.

• 3x(3x2’/4’R)/4’@100% effort at above race pace. (Translation: 2 minutes work at max effort, 4 minutes complete rest, repeated 3 times. 4 minute complete rest. Repeat entire scenario 2 more times.) 18 min work, 48 min rest. 56 minute workout. 

Training above race pace develops the ability to perform more effectively at race pace. Dragon boat races are generally run at about 80% max heart rate. Training in zones above race level improves your comfort and effectiveness in performing at race level.  

While these workouts are designed for work in a dragon boat, you can replicate this type of work running, on a spin/stationary bike or rowing erg (set at appropriate resistance), or in a single or double outrigger canoe. 

Oden's Corner:

My Journey to Kunming Dragon Boat World Festival 2017

Chapter 1

I never thought much about it. How far can I go in dragon boating? Where will it take me? I just knew I wanted to be on the water and competing a long side other athletes.

I started dragon boating in the year 2010. I was looking for a sport that I could compete in as part of a team. I played team sports growing up and through high school into my adult years. How hard can it be? Honestly, it was hard! I had never been a part of water sports. I am not sure at that time in my life I had ever been in a kayak. What was I thinking?

My first practice was a little rough. I was using muscles I had never used before. It seemed so unnatural. My body didn't want to do the things I was asking of it. Stay in time. Don't splash the person in front of you. Hinge, rotate, snap forward...I just didn't know what I was in for. I thought about not going back. Maybe it wasn't for me. No, don't let your ego get the best of you. Go back!!! So I did. Again and again and again. Day after day, year after year.

I loved it. I loved my team. I loved the sport. I was hooked.

Too Much Sugar Isn't so Sweet for Your Health

By Suzanne

Sugar has a bittersweet reputation when it comes to health. Sugar occurs naturally in all foods that contain carbohydrates, such as vegetables, fruits, grains and dairy. Consuming whole foods that naturally contain sugar is okay. Plant foods also have high amounts of fiber, essential minerals, antioxidants and dairy foods contain calcium and protein. Since our bodies digest these types of foods slowly, the sugar in them offers a steady supply of of energy to our cells.

A high intake of fruits, vegetables and whole grains has been shown to reduce the risk of chronic diseases.

Problems do occur when we consume too much added sugar. Added sugars are foods that manufacturers add to products to increase flavor or extend shelf life.

About half of added sugar comes from beverages, including coffee and tea. A study from 2017 found that about two-thirds of coffee drinkers and one-third of tea drinkers put sugar or sugary flavorings in their drinks.

You might guess that snacks and sweets are the next biggest contributor of added sugar at 31%.

As modern shoppers, we try to be engaged and knowledgeable about nutrition. There is a lot of confusing information to wade through. Reading food labels is one of the best ways to monitor your intake of added sugar.

Look for the following names for added sugar and try to either avoid, or cut back on the amount or frequency of the foods where they are found:

• brown sugar
• corn sweetener
• corn syrup
• fruit juice concentrates
• high fructose corn syrup
• honey
• malt sugar
• molasses
• syrup sugar molecules ending in "ose" (dextrose, fructose, glucose, lactose, maltose, sucrose).

Some of the above choices like honey, maple syrup and turbinado sugar are perceived as healthier choices. Don't be fooled! your body sure isn't! Too much sugar is too much, no matter the source.

Experts agree that some added sugar in the diet is fine. The issue remains that Americans are consuming too much sugar. On an average, Americans consume nearly 57 pounds of added sugar per person, every year.

The American Heart Association recommends no more that 6 teaspoons (25 grams) of added sugar per day for women. It is easy to exceed those limits. A 12 ounce can of soda has 11 teaspoons of sugar and a leading brand of yogurt contains 7 teaspoons of sugar. So as you can see it can be difficult to stay within the recommendations. The sugar in one 12 ounce soda is as much as 1 orange plus 16 strawberries plus 2 plums.

Research shows that for some of us, eating sugar produces characteristics of craving and withdrawal along with chemical changes in the brain's reward center. Using brain scanning technology, scientists at the U.S. National Institute on Drug Abuse were among the first to show that sugar causes changes in peoples' brains similar to those in people addicted to drugs such as cocaine and alcohol. WOW!

In a study published in 2014 physicians warned about being overzealous in your attempts to cut back on added sugar, as this can backfire. The reason, you may find yourself reaching for other foods to satisfy your sweet cravings, like refined starches, such as white bread and white rice, which can increase glucose levels, and comfort foods such as foods high in saturated fat and sodium, which can negatively effect heart health.

So, read those food labels when shopping, don't overdue it on your flavored or sugar added coffee and tea and try to cutback on holiday cookies and candies. Try to get most of your daily sugar intake from natural foods. 🎄

Workout of the Week

by Coach Oden

https://youtu.be/JZ8Rcf7_8IU

Strength for Every Part of the Stroke

by Coach Pat

Dragon Boating requires us to move the paddle forcefully over and over during a race. In a 500meter race we may take 150 - 180 strokes.   We strength train for greater and quicker force and the muscle endurance to go the distance.   We also train areas that are injury prone, like the shoulders and lower back.  I have heard many a coach and caller say, use your big mucles which brings vision of legs and glutes. This is a good instruction to the novice paddler but as we progress and mature in our sport,  we also need abdominals, back, shoulders and arms.    

Lets take a look at some of the stroke and the requirements of the upper body.  

In the Setup Phase of the stroke the shoulders extend which requires your lats, rear deltoids and triceps.  

Continuing to the entry the hinge requires strong hip flexors and abdominal stability.   While the muscles engaged in the Setup continue to work. 

In the propulsion phase there is  a lot going on.  Pelvis rotation initiates using obliques and adductors.  Torso rotation also relies on the obliques.  The pressure between your hands is using the front deltoids, pecs and biceps.  The upper torso posture is maintained by the trapezious and rhomboids.  The hinge reverse calls upon the glutes and hamstrings and a secret - the outside quad.  All the time the lowback is stabilizing your spine.  Coming through, the bottom shoulder uses the lats, rear deltoids and triceps.  Elbow flexion starts using the biceps.  

Are you in awe of your body yet?  This is why we strength train.   Next week we will complete the stroke.  In the mean time keep working these muscles.  Your strength is the marker for your speed.  

 

Read More

Week Thirty Four - More and More

Training for Aerobic Power

by Coach Anita 

In our energy system pyramid we’ve been looking at the three subsections of the aerobic base. We are exploring the third subsection: Aerobic Power.

Review: In considering the body’s energy systems, I asked you to think of a pyramid horizontally divided into thirds. The top of the pyramid is ATP-CP (the immediate energy system) which can be thought of as power. The middle layer is the glycolytic energy system (the short term energy system), which can be thought of as speed. The base of the pyramid is the aerobic energy system, which can be thought of as endurance. We need to develop a solid aerobic base first in order to effectively train the systems above it. The analogy of a pyramid is to represent how training your energy systems looks in terms of development (i.e. aerobic conditioning is developed first) as well as how long the training sessions are for each type of energy system (e.g. power work is done in the shortest time segments so is at the top of the pyramid). 

In order to train for aerobic power, it is necessary to have developed your aerobic capacity, which was explained in the last blog article. Development of aerobic power is done by working in the Maximal Speed Zone (90-100% max heart rate) - which I will refer to as 100% or max effort - in intervals of 90 seconds or longer. The intervals must be long enough to tax the aerobic system. Aerobic power development requires training above the level expected for performance - it doesn’t develop when training at too low of intensities. Training at 100% effort is not just physically taxing but requires practice to develop the mental fortitude to resist the body’s desire to slow down or ease up. This is one of the most difficult types of workout to execute well because it requires an understanding of pacing as well as your own abilities. Therefore you need to be patient as you learn. To receive the full benefit of this type of training you really need to go for it. Most of us struggle with not pushing ourselves hard enough so this is where you bite the bullet and work on it. And like anything you train, the more you do it the better you will become at working at your highest intensity and the easier it becomes to execute.

High intensity interval training (HIIT) can develop aerobic power if executed at true 100% effort and paired with adequate rest. Unlike aerobic capacity efforts where the rest is relatively low, in aerobic power work the rest is at least equal to the work and can be up to four times the amount of work (1:1-4). 

Some training scenarios you might see on the boat are:

• 2x(4x90”/2’R)/5’@100% effort at above race pace. (Translation: 90 seconds work at max effort, 2 minutes complete rest, repeated 4 times. 5 minute complete rest. Repeat entire scenario.) 12 min work, 26 min rest. 38 minute workout.

• 3x(3x2’/4’R)/4’@100% effort at above race pace. (Translation: 2 minutes work at max effort, 4 minutes complete rest, repeated 3 times. 4 minute complete rest. Repeat entire scenario 2 more times.) 18 min work, 48 min rest. 56 minute workout. 

Training above race pace develops the ability to perform more effectively at race pace. Dragon boat races are generally run at about 80% max heart rate. Training in zones above race level improves your comfort and effectiveness in performing at race level.  

While these workouts are designed for work in a dragon boat, you can replicate this type of work running, on a spin/stationary bike or rowing erg (set at appropriate resistance), or in a single or double outrigger canoe. 

Oden's Corner:

My Journey to Kunming Dragon Boat World Festival 2017

Chapter 1

I never thought much about it. How far can I go in dragon boating? Where will it take me? I just knew I wanted to be on the water and competing a long side other athletes.

I started dragon boating in the year 2010. I was looking for a sport that I could compete in as part of a team. I played team sports growing up and through high school into my adult years. How hard can it be? Honestly, it was hard! I had never been a part of water sports. I am not sure at that time in my life I had ever been in a kayak. What was I thinking?

My first practice was a little rough. I was using muscles I had never used before. It seemed so unnatural. My body didn't want to do the things I was asking of it. Stay in time. Don't splash the person in front of you. Hinge, rotate, snap forward...I just didn't know what I was in for. I thought about not going back. Maybe it wasn't for me. No, don't let your ego get the best of you. Go back!!! So I did. Again and again and again. Day after day, year after year.

I loved it. I loved my team. I loved the sport. I was hooked.

Too Much Sugar Isn't so Sweet for Your Health

By Suzanne

Sugar has a bittersweet reputation when it comes to health. Sugar occurs naturally in all foods that contain carbohydrates, such as vegetables, fruits, grains and dairy. Consuming whole foods that naturally contain sugar is okay. Plant foods also have high amounts of fiber, essential minerals, antioxidants and dairy foods contain calcium and protein. Since our bodies digest these types of foods slowly, the sugar in them offers a steady supply of of energy to our cells.

A high intake of fruits, vegetables and whole grains has been shown to reduce the risk of chronic diseases.

Problems do occur when we consume too much added sugar. Added sugars are foods that manufacturers add to products to increase flavor or extend shelf life.

About half of added sugar comes from beverages, including coffee and tea. A study from 2017 found that about two-thirds of coffee drinkers and one-third of tea drinkers put sugar or sugary flavorings in their drinks.

You might guess that snacks and sweets are the next biggest contributor of added sugar at 31%.

As modern shoppers, we try to be engaged and knowledgeable about nutrition. There is a lot of confusing information to wade through. Reading food labels is one of the best ways to monitor your intake of added sugar.

Look for the following names for added sugar and try to either avoid, or cut back on the amount or frequency of the foods where they are found:

• brown sugar
• corn sweetener
• corn syrup
• fruit juice concentrates
• high fructose corn syrup
• honey
• malt sugar
• molasses
• syrup sugar molecules ending in "ose" (dextrose, fructose, glucose, lactose, maltose, sucrose).

Some of the above choices like honey, maple syrup and turbinado sugar are perceived as healthier choices. Don't be fooled! your body sure isn't! Too much sugar is too much, no matter the source.

Experts agree that some added sugar in the diet is fine. The issue remains that Americans are consuming too much sugar. On an average, Americans consume nearly 57 pounds of added sugar per person, every year.

The American Heart Association recommends no more that 6 teaspoons (25 grams) of added sugar per day for women. It is easy to exceed those limits. A 12 ounce can of soda has 11 teaspoons of sugar and a leading brand of yogurt contains 7 teaspoons of sugar. So as you can see it can be difficult to stay within the recommendations. The sugar in one 12 ounce soda is as much as 1 orange plus 16 strawberries plus 2 plums.

Research shows that for some of us, eating sugar produces characteristics of craving and withdrawal along with chemical changes in the brain's reward center. Using brain scanning technology, scientists at the U.S. National Institute on Drug Abuse were among the first to show that sugar causes changes in peoples' brains similar to those in people addicted to drugs such as cocaine and alcohol. WOW!

In a study published in 2014 physicians warned about being overzealous in your attempts to cut back on added sugar, as this can backfire. The reason, you may find yourself reaching for other foods to satisfy your sweet cravings, like refined starches, such as white bread and white rice, which can increase glucose levels, and comfort foods such as foods high in saturated fat and sodium, which can negatively effect heart health.

So, read those food labels when shopping, don't overdue it on your flavored or sugar added coffee and tea and try to cutback on holiday cookies and candies. Try to get most of your daily sugar intake from natural foods. 🎄

Workout of the Week

by Coach Oden

https://youtu.be/JZ8Rcf7_8IU

Strength for Every Part of the Stroke

by Coach Pat

Dragon Boating requires us to move the paddle forcefully over and over during a race. In a 500meter race we may take 150 - 180 strokes.   We strength train for greater and quicker force and the muscle endurance to go the distance.   We also train areas that are injury prone, like the shoulders and lower back.  I have heard many a coach and caller say, use your big mucles which brings vision of legs and glutes. This is a good instruction to the novice paddler but as we progress and mature in our sport,  we also need abdominals, back, shoulders and arms.    

Lets take a look at some of the stroke and the requirements of the upper body.  

In the Setup Phase of the stroke the shoulders extend which requires your lats, rear deltoids and triceps.  

Continuing to the entry the hinge requires strong hip flexors and abdominal stability.   While the muscles engaged in the Setup continue to work. 

In the propulsion phase there is  a lot going on.  Pelvis rotation initiates using obliques and adductors.  Torso rotation also relies on the obliques.  The pressure between your hands is using the front deltoids, pecs and biceps.  The upper torso posture is maintained by the trapezious and rhomboids.  The hinge reverse calls upon the glutes and hamstrings and a secret - the outside quad.  All the time the lowback is stabilizing your spine.  Coming through, the bottom shoulder uses the lats, rear deltoids and triceps.  Elbow flexion starts using the biceps.  

Are you in awe of your body yet?  This is why we strength train.   Next week we will complete the stroke.  In the mean time keep working these muscles.  Your strength is the marker for your speed.  

 

Read More