by Dr. Erik Lundquist

We all want to get the upper edge on our competition so that we can outperform and dominate to victory. There are three components that I recommend when counseling patients regarding improving their performance:

• Optimal Nutrition
• Adequate recovery
• Reduce toxin exposure

Optimal Nutrition: In order for our body to function at its highest level, it needs the nutrients that will help it to do so. This requires eating foods that are nutrient dense but not caloric dense. What does this mean? There are certain nutrients that our body can only get from our diet. These are called essential nutrients, such as omega-3 fatty acids, vitamins, essential amino acids found in protein and minerals such as magnesium, calcium and iron. A great example is spinach, there is more protein in 100 calories of spinach than in 100 calories of beef, yet there are 1000 times the nutrients in spinach over beef. 100 calories of beef is approximately 4 ounces where 100 calories of spinach as a whole bag of pre-washed spinach. Most fruits, vegetables, whole grains and beans are nutrient dense low calorie foods. By limiting our intake of calorie dense, low nutrient foods such as; soda, chips, sweets and fatty foods our bodies can function more efficiently and effectively.

Adequate recovery: Appropriate rest is necessary for the body to recover and restore its energy stores. If you consume large quantities of caffeine it becomes more difficult to fall asleep at night. Lastly, a recent study looking at metabolism and watching TV or playing video games noted that the body burned fewer calories with those activities then while sleeping. Missing sleep to watch TV or play electronic games impairs recovery.

Toxin exposure: We unfortunately live in a toxic environment. From pesticides to heavy metals, plastics and artificial foods that we ingest, air pollutants that we inhale, we are continually coming in contact with multiple chemicals that can impair our performance. It is best to avoid exposure when possible and eat a diet that will promote the body’s ability to detoxify (ie. lots of vegitables, fruits and whole grains).

Dr. Erik Lundquist is a Family Practice Physician with Graybill Medical Group in Temecula. He specializes in Holistic and Integrative Medicine. His office number is (866) 228-2236.