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Ivan Rusilko, D.O., is a member of the 2010 graduating class of the Lake Erie College of Osteopathic Medicine in Erie, PA where he received the In addition to becoming an Osteopathic Physician (D.O.), Dr. Rusilko is a certified sports nutritionist and has served as a health consultant and Currently he holds the title of Mr. USA World 2010 where he represented the United States as a finalist in the 2010 Mister World Competition in Incheon, South Korea, and was also selected as Mister USA in 2008. Currently residing in Miami, FL, he specializes in creating personalized wellness programs in a concierge type fashion under his company’s name, Quality of Life Concierge. Dr. Rusilko's expertise is in holistic medicine, sports nutrition and general fitness. Dr. Rusilko is recently certified in weight management and anti-aging.
Health Tips for the Week of August 30, 2010 Fitness: During Anaerobic Exercise (Very Intense Type Exercises like Heavy Weight Training or Sprinting) our body's main energy source is Sugar. This is because the type of energy needed during this activity is needed ASAP and there’s no time to wait on the oxidation of fat. The conversion of sugar to energy is a fast process and its main by-product is lactic acid… the burn! Something to keep in mind is that during exercise, the body creates free radicals which cause cell damage from oxidative stress. Oxidative stress causes premature aging and can affect many disease processes. This is why it is important to take a premium antioxidant. I highly recommend the GeneWize supplement since is provides you with knowledge about your own genetics in your assessment and you receive a supplement that is custom made for your unique biochemistry. To learn more or to give it a try, visit my website at www.drivanrusilko.mygenewize.com. Nutrition: Pre-exercise nutrition should consist of a complex carbohydrate like oatmeal one hour before exercise followed by a protein meal (1-2 scoops of WHEY protein powder) 30 minutes prior to exercising. The carbohydrate meal allows for a readily available source of slow digesting energy to help perform and maintain exercise levels. The protein meal prevents the breakdown of your hard earned muscles during the exercise. Eating to close to your exercise time can leave you feeling bloated and boggy… never a good thing when you are about to run a 5k or do an intense workout, so make sure to time out your pre-exercise nutrition properly! Healthy Eatiing: When in doubt go dark green, and I am not talking about extreme recycling! The darker the green a vegetable is, the more vitamins and minerals are usually stored in it. They are high in Vitamin C, Calcium, Lutein, Fiber, zeaxanthin, and Beta Carotene which are reported to help with cholesterol, cancer reduction, immunity, and digestive function. Five of the healthiest dark green vegetables include broccoli, kale, spinach, romaine lettuce and Swiss chard. Remember, the Darker the Better! Health Tips for the Week of August 23, 2010 Fitness: During Aerobic Exercise (Cardio Type Exercise) our body's main energy source is fat! This is because the type of energy needed during this activity isn't needed right away... it is needed slowly and consistently. The conversion of fat to energy using oxygen (aerobic) is a slow process and this is why we burn fat calories first during aerobic exercise. Nutrition: Is a midnight snack a good Idea... YES! I suggest consuming a slow absorbing type of protein right before bed to help avoid muscle breakdown (a.k.a. catabolism). Throughout the night our body goes into fasting mode which means that once we use all the nutrients we consumed throughout the day, we begin to beak down our body's fat and protein stores to create carbohydrates for our brain and body to use throughout the night! The last thing we want to do is break down that hard earned muscle, and this is why it is a good idea to consume a slow digesting protein such as casein. I recommend using a fat free powder form of casein. As for nutritional supplementation, I believe you should assess - not guess. If you're interested in taking a supplement that is custom made for your unique biochemistry, I highly recommned the GeneWize supplement. Visit my website at www.drivanrusilko.mygenewize.com to learn more. Healthy Eatiing: Be very careful of all the so-called diet foods out there! Things that I always check: Low fat > How much Sugar is there and vice versa? Serving sizes > smaller sizes and the actual number of servings can be deceiving. Percentage fat free > What Percent of How Much?I have found that whenever a food is labeled Sugar Free the fat content is usually sky high and same with low fat, the sugar soars. Become a detective when it comes to food. Read those food labels, and make sure you're eating what you think you're eating and not what the label would have you believe! Health Tips for the Week of August 16, 2010 Fitness: Everyone has two types of muscle fibers in their body: anaerobic and aerobic. Anaerobic muscle fibers are your Arnold Schwarzenegger type fibers that are for short bursts of energy that use stored sugar, not oxygen, for the reactions catalyst. These fibers are utilized in low rep exercises with heavy weights and a whole lotta yelling! Aerobic muscle fibers, aka Lance Armstrong type fibers, use oxygen as their catalyst for producing energy. The use of oxygen is time consuming so this is why these muscle fibers are utilized during low to moderate intensity exercises like jogging where instant energy isn’t a must. I encourage everyone to “exercise” both types of fibers which support a lean but powerful look and improve your overall health and wellness. Nutrition: Never confine yourself to a single diet for more than 3 days. Splurging is a must, but it must be done correctly. Once you train your body to only perform one function (e.g. adhere to a low carb diet) it gets “bored” and begins to adapt to its situation. To keep your body guessing and make it adjust (increase your metabolism), I suggest cycling in a cheat day every 3 or 4 days. I am a big fan of the carb cycling method when I am training for a shoot or competition…or fun! As for nutritional supplementation, I believe you should assess - not guess. If you're interested in taking a supplement that is custom made for your unique biochemistry, visit my website at www.drivanrusilko.mygenewize.com to learn more. Healthy Eatiing: Why is raw the best? Raw foods require the body to expend much more energy in their break down to absorbable nutrients. This means that you burn more calories just by eating (Thermic Effect of Food)! The more you cook/alter a food the more you make it easier to digest and therefore decrease the calorie expenditure of consumption… EAT RAW!Health Tips for the Week of August 9, 2010 Fitness: First and foremost, stay hydrated! In the intense South Florida heat, this is extremely important if you're planning to do any type of exercise outdoors. People dont realize how metabolically stimulating water can be! A good way to envision this is to imagine a very cold glass of water entering your body. Your body has to warm it up to that inevitable 98.6 degrees right? It does that by burning calories to create heat internally, raising that water's temperature. Why do you think the Polar Bear Club feels so great after an icy dip? It's the same concept. Their bodies have to raise their metabolism to restore homeostatic temperature in the body (i.e. burning calories.) The same can be said on the opposite end off the spectrum when it comes to saunas and steam rooms. The body must expend energy top bring its temperature DOWN to 98.6! Extremes are good but moderation is key! Nutrition: I believe in the power of personalization. We are all different and therefore, each body's individual biochemistry requires specific nutrients to help it function more optimally at the genetic level. A one size fits all approach is simply not as effective. As a doctor and as Mr. USA, I fully endorse taking supplements that are custom made for you based on your DNA. To learn more, visit my website at www.drivanrusilko.mygenewize.com. Healthy Eatiing: Eat foods that are high in Flavonoids. Flavinoids provide the Red/Blue/Yellow pigments in plants and are high in Antioxidants! Flavinoids can be found in red wine, u nprocessed teas, dark chocolate, citris fruits and apples.
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