It is one of my goals to bring you the most up-to-date and helpful information I can. There have recently been some updates to my website, including a new welcome message on the home page, videos on the Video Coaching page showing some of the corrective movement exercises I most commonly prescribe, and blog updates. 

If you have not already done so, I invite you to browse my site www.therenkenscenter.com. In addition to giving an overview of my overall philosophy toward healing, health, and performance, the site contains past newsletters, answers to frequently asked questions, some testimonials, and the features mentioned above. If your navigation brings up any questions or you feel inclined to comment, please feel free to email me.

A common way many individuals lose their health is by losing their ability to maintain a healthy level of sugar in their blood (dysglycemia). In fact, several health experts say that dysglycemias have become an epidemic. 

Low blood sugar, also known as hypoglycemia, is when we are not able to keep enough sugar in our blood. When this happens , our nervous system starts to dysfunction, leading to fatigue, irritability, loss of focus, and cravings for sweets and stimulants such as caffeine. Hypoglycemia can be caused by both not eating, or by eating too many low-fiber, highly refined carbohydrates and sweets. Consuming the latter causes our blood sugar to spike up and then come crashing back down. This response is caused by the hormone insulin. It is insulin's job to get sugar from the blood into the cells. 

Habitual overeating of sweets and other refined carbohydrates eventually burns out the insulin receptors on the cells that assist getting sugar from the blood into the cells. This loss of cell-receptor sensitivity is called insulin resistance. This burnout is also quickened by lack of physical exercise. In an effort to overcome this, in some cases, our bodies may make more insulin, leading to hyperinsulinemia. This can eventually lead to a cluster of symptoms and findings related to the upset of blood sugar homeostasis called metabolic syndrome. Eventually, insulin resistance will reach such a magnitude that even fasting blood sugar becomes abnormally high, also known as diabetes. 

The key to preventing hypoglycemia and other potential blood sugar-related disorders is balanced eating, regular exercise, and proper rest. Balanced eating means eating foods and meals with healthy fats, high-fiber carbohydrates, and lean protein. By fat the most important meal of the day for maintaining a healthy blood sugar level and weight is breakfast. 

Don't resort to the bagel with cream cheese or the giant cinnamon roll. Both are high in sugar and provide none of the heart healthy fats or protein we need. Making a power-packed breakfast can be both easy and delicious. Breakfast meals that support healthy blood sugar levels include omega-3-enriched eggs with high fiber, whole-grain bread or high fiber oats. Not into that? Try one of my favorite smoothies. Get a blender and put into it the following: one peeled orange, 1 cup of mixed frozen berries, 2 Tbs. fish oil, 2 Tbs. flax meal, 1 Tbs. chia seeds, 1/3 cup raw almonds, 1-2 scoops chocolate whey protein, and some crushed ice. Try that for a healthy "on the go" breakfast sometime. YUM!

In my last newsletter I made reference to the best-selling book entitled, Born To Run. A portion of the book described the Tarahumara tribe and their ability to run long distances barefoot. The book undoubtedly contributed to a lot of the current discussion and debate about barefoot running and barefoot training. 

Advocates of the barefoot movement claim that modern shoe technology creates postural problems, movement dysfunctions, and lack of body awareness and proprioception. While there is no research to justify these claims, spending at least some of your weight-bearing time barefoot or with minimal footwear (Vibram Five Fingers, Chuck Taylors, Nike Frees, etc.) does make some sense. 

After all, we were not born with shoes. We don't necessarily need shoes and yes, in some cases, we may be better off without them. If for no other reason, walking around barefoot can heighten our sense of proprioception. Like our hands, our feet are loaded with proprioceptive (sensory) receptors and triggering these is a good thing. Imagine how dull your sense of touch would be if you wore gloves all day. 

I do not, however, side with only one camp on this topic. There are a few instances when I do not recommend barefoot running or training. One of these is in the case of a newbie runner. I have written this before, and I will again here. "We should not run to get fit; we should get fit to run." If you are new to running or are carrying around some extra pounds (overweight individuals are usually deconditioned and also have movement dysfunctions), the barefoot or minimal footwear approach may not be for you yet. Yet! Remember, there are ways to lose pounds and body fat, to gain conditioning and fitness, and there are also efficient ways to correct movement dysfunctions and muscle imbalances. 

My advice is this: at the very least, spend some time around your house barefoot or begin walking around your yard or a nearby park in the grass barefoot. If you workout, integrate some barefoot warm up / movement prep drills into your routine. Doing this will force some of the smaller, more intrinsic foot muscles to work and be involved in stabilizing the metatarsals and arches of your feet. 

Personally, I enjoy doing my kettlebell workouts barefoot or wearing the old-school Chuck Taylors. I hike and run either in Nike Frees or Five Fingers, and I typically spend my working hours in my office wearing Chucks or Nike Frees. My feet and hips have never felt better. If you are going to spend more time in "minimalist" footwear or simply barefoot, I encourage you to begin slowly. You may start with an hour or two a day, and increase the time slowly in a sensible manner as this will allow the intrinsic muscles in your feet, legs, and pelvis to adapt accordingly.  

I consider myself fortunate in many ways; one of which is I get the pleasure or working with many runners in my office. When I was recently asked by a patient who logs lots of miles on his legs whether or not I thought he should go barefoot, I offered two points. I told him, 1) begin incorporating some strides before or after runs a couple of days a week and do them barefoot, and 2) be more concerned about and work on improving running economy and stride efficiency. Whether or not a runner decides to go barefoot or wear shoes, a runner who can run more smoothly with softer ground contact and less foot-ground contact time can ultimately wear whatever they choose. 

A quality probiotic supplement (I use Designs For Health's Probiotic Synergy) can help one get closer to optimal health. Probiotics consist of live, healthy, beneficial bacteria that help us in many ways, including improving nutrition and protecting against disease. This "friendly" bacteria can help to offset the stresses we are exposed to every day - from nutrient-deficient diets to impure water and chronic dehydration to processed foods, to mental and emotional stress we put on ourselves - all of which disrupt healthy intestinal flora. 

If we don't do something to address these different forms of stress, the disruption to our gastrointestinal system can lead to autoimmune and other inflammatory diseases. I have seen probiotics used to successfully address gastrointestinal, immune, and skin issues. 

Here is a short list of reasons to supplement with probiotics:

1. Enhanced intestinal health and improved digestive function.

2. Promotes regularity of bowel function.

3. Supports normal inflammation response (addresses chronic inflammation).

4. Fights infectious diseases.

5. Plays a role in normalizing and / or decreasing serum cholesterol and triglyceride levels.

6. Improves nutrient absorption.

7. Helps prevent production and absorption of toxins produced by disease-causing bacteria. This reduces the toxic load placed on the liver. 

8. Protects against invasion of pathogenic viruses, yeasts, Candida, parasites, and bacteria.

9. Supports healthy skin.

10. Addresses gastrointestinal syndromes including diarrhea, constipation, unpleasant gas, bloating, IBS, and leaky gut.

11. Produces digestive enzymes and B-vitamins which aid in digestive and nervous system function.

12. Helpful in cases of extreme fatigue, stress, and autoimmune disorders.

13. Protects against cancer development and progression.

14. Restores healthy flora and lessens side effects after a bout of antibiotics. 

15. Helps women lose weight after giving birth if taken during the first trimester of pregnancy. 

As stated above, most people will benefit from supplementing with probiotics daily. The most common probiotic bacteria in supplements are Lactobacillus and Bifidobacterium. There are over 125 species of Lactobacillus and 35 species of Bifidobacteria making up the majority of gut micro-flora found in your large bowel or colon. Other healthy, probiotic-rich foods include kefir, yogurt, natto and sauerkraut.