United States Sports Academy
America's Sports University^®

A study from the Pennsylvania State University showed that omega-3 fatty acids from plant sources (walnuts and flaxseed) promote bone formation and inhibit bone loss. Consumption of walnuts and flaxseed has also shown a beneficial effect on risk of cardiovascular disease.

Source: AFPA – American Fitness Professionals & Associates. Health & Fitness Newsletter, May 12, 2007, Vol. 12, No. 5.

Recent studies have shown that high blood pressure, high cholesterol and obesity are plaguing college students today. 66% of male students and 50% of the female students have at least one risk factor pointing to heart disease and diabetes. One third of the students are overweight and obese.

Source: Epstein, Jennifer. Inside Higher Ed. Student Health Section. High Blood Pressure and Obesity in the Dorm. June 15, 2007.

Little athletes are suffering big injuries due to coaches and parents piling on too much training. Any athlete can be injured by overtraining – more so with young athletes under the age of 12. More children are being pushed beyond their physical limits – sports injuries often seen at the pro level are being seen on the children’s playground. Coaches and parents need to take into consideration the age and developmental stages of physical growth.

Source: Stinchfield, Kate. TIME - Heath Section. Little Athletes, Big Injuries. February 25, 2008. Pg 51.

Recent studies have shown that women who walk 30 minutes a day catch less colds. Just 45 minutes to an hour of walking, three days a week, helps older adults over 60 increase their brain volume. A single 30 minute walk can help boost your mood immediately if you are depressed.

Source: Staff Writer. Arthritis Today – Arthritis Foundation Advertisement Promo. March 31, 2008, Pg 3.

1. Sign up for an athletic event or race
2. Make a 'friendly' bet
3. Tie exercise to your health
4. Get a good training partner
5. Compete
6. Think about fat
7. Do a daily gut check
8. Join a fitness facility
9. Strike an agreement with your family, wife and kids
10. Burn a workout CD
11. Plan your workouts in advance
12. Do the harder exercises first
13. Schedule a body-composition test every 2 months
14. Do an activity you like
15. Make your goals attractive

Source: Campbell, Adam. MSN.com, Diet & Health, Men’s Health. 20 Ways to Stick to Your Workout. October 2007.

For some time – misinformation has confused us all. Let’s see what science says about these myths.

1. Eating too much protein is bad for the kidneys. What Sciences Says: While researchers see an increase in kidney filtration, there is no evidence that eating too much protein will harm the kidneys.
2. Eat sweet potatoes instead of white potatoes. What Science Says: As long as neither are processed and loaded with junk – both have nutritional value. Sweet potatoes have more fiber, plenty of vitamin A, and lower on the glycemic index chart. White potatoes are high in essential minerals, such as iron, magnesium, and potassium.
3. Red meat causes cancer. What Science Says: There is no research that directly shows a cause-and-effect relationship between consuming meat and getting cancer.
4. High-fructose corn syrup is worse than real sugar. What Science Says: Both contain the similar amounts of fructose. Both will cause weight gain if consumed in excess.
5. Salt causes high-blood pressure and should be avoided by everyone. What Science Says: Past research reviews have shown that people with normal blood pressure do not have to stop utilizing salt. Some people who do have elevated blood pressure may be “salt sensitive”. Reducing salt intake for these people is recommended.

Source: Aragon, Alan. MSN.com, Diet & Health, Men’s Health, 5 Food Rules to Break. October 2007.

There are 38,000 sports-related eye injuries in the United States each year that require a trip to the emergency room. 90% of these injuries are preventable. Making sports protective eyewear a part of athletic uniforms can significantly reduce the potential of eye injuries. Protective eyewear must be made of the proper materials and fitted correctly. Here’s what to look for when choosing protective eyewear.

1. Padded or rubber bridges to keep the goggles comfortable.
2. Deep-grooved eyewear to keep the lenses from popping out of the frames.
3. A face-formed shape to provide a wider field of view.
4. Headband attachments to keep the frames from slipping.
5. Lenses made from polycarbonate, a type of clear plastic that is impact resistant.
6. 100% ultraviolet (UV) protection and scratch-resistant coating.

Source: Vision Council of America & National Association for Sports and Physical Education (NASPE), Check Yearly, See Clearly. Sports Protective Eyewear Fact Sheet and Safety Kit. August 2007.

Dr. Kazushige Goto of the University of Tokyo noted in the Journal of Applied Physiology that breaking up exercise sessions by adding rest periods may boost a workout’s fat-burning efficiency. Two 30-minute sessions and a 20-minute rest break in between were seen to burn more fat than a 60-minute session.

According to NCAA president Myles Brand, the governing body of the NCAA issued letters to schools based on academic performance. Schools receiving warning letters could face harsh sanctions in the future. A second offense could result in a reduction of practice time or games played.

A study in the New England Journal of Medicine suggests that obesity is socially contagious. Research explains that a person’s perception of body size is affected by friends.

In the past 25 years, obesity among U.S. adults has shot up from 15 to 32 percent.

Most studies have now largely exonerated dietary fat – total, saturated, or otherwise – from playing a significant role in causing cancer. However, evidence suggests that limiting fat intake to less than 15% of your daily calories may prevent breast cancer and prostate cancers from progressing or recurring.

Recent studies have shown that sleep deprivation cuts into the academic and athletic performance of college students. Short-term side effects of sleep deprivation include delayed reactions and the tendency to make mistakes. A sleep deficit over just five nights can significantly stress the heart.

Researchers from the U.S Centers for Disease Control and Prevention (CDC) found that college football players get injured more than high school football players, but high school injuries seem to be more severe. Boys between the ages of 10-14 were most likely to end up in the emergency rooms with traumatic brain injuries due to activities such as bicycling, horseback riding, football, basketball, and the use of all-terrain vehicles (ATVs).

1. Sign up for an athletic event or race.
2. Make a "friendly' bet.
3. Tie exercise to your health.
4. Get a good training partner.
5. Compete.
6. Think about fat.
7. Do a daily gut check.
8. Join a fitness facility
9. Strike an agreement with your family, wife and kids.
10. Burn a workout CD.
11. Plan workouts in advance.
12. Do harder exercises first.
13. Schedule a body-composition test every 2 months.
14. Make your goals attractive.

For some time, misinformation about nutrition has confused us all. Let’s see what science says about these myths:

1. Eating too much protein is bad for the kidneys.
   What Sciences Says: While researchers see an increase in kidney filtration, there is no evidence that eating too much protein will harm the kidneys.
2. Eat sweet potatoes instead of white potatoes.
   What Sciences Says: As long as neither are processed and loaded with junk, both have nutritional value. Sweet potatoes have fiber and plenty of vitamin A. They are also low on the glycemic index chart. White potatoes are high in essential minerals, such as iron, magnesium, and potassium.
3. Red meat causes cancer.
   What Sciences Says: There is no research that directly shows a cause-and-effect relationship between consuming meat and getting cancer.
4. High-fructose corn syrup is worse than real sugar.
   What Sciences Says: Both contain similar amounts of fructose. Both will cause weight gain if consumed in excess.
5. Salt causes high-blood pressure and should be avoided by everyone.
   What Sciences Says: Past research has shown that people with normal blood pressure do not have to stop utilizing salt. Some people who have elevated blood pressure may be “salt sensitive.” Reducing salt intake for these people is recommended.

A healthy diet that includes a variety of so-called “super-foods” can help maintain your weight, fight disease, and live longer. These foods include:

1. Berries: blueberries, cranberries, blackberries, strawberries, and raspberries;
2. Spinach;
3. Soy;
4. Fiber: whole grains, beans, fruits, and vegetables;
5. Calcium: dairy products like milk, cheese, yogurt, and selected veggies;
6. Tea: green tea and black tea; and
7. Dark Chocolate: 60% or higher content of cocoa.

Consuming a variety of antioxidants is the key to preventing disease. Research shows a diet rich in fruits, vegetables, grains, and legumes keeps cells healthy, repairs DNA damage from toxins, slows the growth of cancer cells, and fights oxidation, a chemical process that damages cells.

1. Choose “real foods” of a diverse selection, such as fruits, vegetables, whole grains, legumes, and nuts. These foods contain vitamins, minerals, and fiber, which are essential to health.
2. Choose foods with a broad range of colors. Red, orange, yellow, green, purple, and white foods indicate that they have phytochemicals that are important to the body.

There are 38,000 sports-related eye injuries in the United States each year that require a trip to the emergency room. Of these injuries, 90% are preventable. Making sports protective eyewear a part of athletic uniforms can significantly reduce the potential for eye injuries. Protective eyewear must be made of the proper materials and should be fitted correctly. Here’s what to look for when choosing protective eyewear:

1. Padded or rubber bridges to keep the goggles comfortable;
2. Deep-grooved eyewear to keep the lenses from popping out of the frames;
3. A face-formed shape to provide a wider field of view;
4. Headband attachments to keep the frames from slipping;
5. Lenses made from polycarbonate, a type of clear plastic that is impact resistant; and
6. 100% ultraviolet (UV) protection and scratch-resistant coating.

Back pain is the second most common neurological disorder in the United States. It is preceded only by the headache. The first step in treatment is to be properly assessed by a doctor. The following items may serve as back pain remedies:

1. Physical therapy and exercise;
2. Chiropractic Care;
3. Capsaicin cream;
4. Vitamin B 12 and Vitamin D;
5. Magnesium and willow bark;
6. Aquatic therapy;
7. Yoga and Tai Chi;
8. Bodywork therapy such as Bowen Therapy and the Alexander Technique;
9. Breathing exercises; and
10. Massage therapy.

Your immune system is a precious asset. It protects you from the continual assaults of bacteria, viruses, fungi, and parasites. To help protect your immune system:

1. Wash your hands frequently.
2. Cook meals thoroughly.
3. Don’t smoke.
4. Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fats.
5. Exercise regularly.
6. Maintain a healthy weight.
7. Control your blood pressure.
8. Drink alcohol in moderation.
9. Get adequate sleep.
10. Get regular medical screening tests for your age group and risk category.