Coach Samson Dubina US National Team Coach 4x USATT Coach of the Year

To see this website as it was intended, please update to a modern browser!


Eating What?

Improving your game through the choices you make

Dear Samson Dubina Table Tennis Academy Students...
This Christmas season, really consider the fact that what you eat has a huge impact on your feel for the day, on your immune system, on your overall health, on your tt game, and on your performance at the US Nationals in 2 weeks.  Here is an article that I want all of you to think about.
Coach Samson
Written by Health Freedom
Sugar's Effect on Your Immune System and How Fresh Foods Can Help
Sugar-filled Oreo cupcakes can hurt your immune system's health"If you plant Twinkies in your body garden, how do you expect to harvest health?" ~Terri Guillemets
Sugar and junk foods can produce a burst of energy and feel comforting in the short term, that's why we go for them when stressed, bored, sad, or short on time. The painkilling effect of sugar is from the release of endorphins in your body when you eat the sweets. Endorphins are a morphine-like chemical your body naturally circulates when you exercise, are excited, or eat spicy foods. Despite how good you feel right after eating sweets, I'll bet you didn't know that sugar has a direct and dramatic effect on your immune system for hours after you eat it!
According to Health Services at Columbia University, when you eat 100 grams of sugar, about as much sugar as you find in a 1 liter bottle of soda, your white blood cells are 40 percent less effective at killing germs. This can cripple your immune system for up to 5 hours after eating sugar!
Sugar impacts your white blood cells by competing for space in those cells with Vitamin C. Linus Pauling did research in the 1970s to find out how the body uses Vitamin C. They discovered that white blood cells need Vitamin C to destroy bacteria and viruses. Sugar and Vitamin C are similar in their chemical structure. When you eat sugar, it directly competes for space in your immune cells with Vitamin C! The more sugar in your system, the less Vitamin C can get into your white blood cells. Sugar DOES NOT help your immune system fight infection at all, resulting in a weakened defense from infections.
The tricky thing with sugar is that we are naturally set up to seek it out - in fact, human breast milk is sweet! In an orange or carrot, the sugar is packaged with nutrients, water, and fiber that help you digest it. When you strip the vitamins and minerals from corn to make high fructose corn syrup, your body has to take nutrients from your bones, skin, and vital systems to break down the concentrated sweetener. Your kidneys will stimulate more urine production to water down the sugar, which is dehydrating and speeds up signs of aging and disease.
Eating more fresh fruits and vegetables is a great way to get immune boosting benefits from Vitamin C and other phytonutrients found in fresh raw foods. The colors of produce give you a clue for how they help the immune system.
Be healthy wiith fresh fruit!
Choose orange fruits and vegetables like carrots to get more beta carotene, the precursor your body turns into Vitamin A. This nutrient helps your immune system by supporting healthy lungs and lymph.
Dark greens like kale and spinach contain beta carotene and Vitamin E that help your body fend off cold and flu infections.
Fresh red and pink produce like tomatoes, strawberries and pink grapefruit are especially high in Vitamin C.
Don't stress about it if you find it hard to completely throw out the sugar and load up on fresh whole fruits and veggies. Diet changes take time and if you want your new healthy habits to stick, be persistent as you try switching out a large salad for that fast food sandwich at lunch. If you normally eat sweet processed food like donuts for breakfast, try replacing it with mixed fresh fruit and see how much better you feel over time. Your taste buds will need a few weeks to get used to changes in what you're eating. Your body will get over the cravings, which are actually a symptom of the deficiencies of empty foods until you have nourished your body well for a time. In the long term, the more fresh whole foods you eat, the more energy you'll have and the stronger your immune system will be.