Live Healthier

Why can't we eat red meat?

2011-04-04T09:17:00.001-07:00

I can't tell you how many times I hear about people eating a "healthy" diet of fish and chicken because their doctor told them to stay away from red meat. Perhaps you've heard that red meat clogs your arteries and causes heart disease. I am here to tell you that none of those things are true. Saturated fat does not cause heart disease and in fact is good for you. Cholesterol is also good for you and doesn't cause heart disease. Heard of Omega 3 fatty acids? Many of you probably take fish oil everyday well did you know that you can get Omega 3 from red meat?

The science of nutrition is one of the most wildly misunderstood sciences. The reason for this is that not many people can agree on some common ground to build a philosophy. Anthropology helps us to do that by looking at the dietary habits of hominids(human ancestors) throughout our evolution. They do this by studying the fossil record which consists of fossilized bones (jaw, teeth, hips, legs, feet, skull, etc.), and ancient tools, even fossilized food particles of plants and anything else that we may have eaten. So when you ask the question "where did this paleo diet come from" remember that it comes from the fossil record. Anyway I can revisit that some more in a later blog.

Lets talk about red meat...one of my favorites. Why has red meat been demonized so much? It is because of the myth that saturated fat and cholesterol cause heart disease. I encourage everyone to read up on this subject at www.thincs.org The International Network of Cholesterol Skeptics. Saturated fat is an ancient food. Hunter gatherer societies relied heavily on animal fat and protein as a food source along with what they could gather from local plant life. Plant life would have been seasonal and would have varied depending on where these people lived. Saturated fat is a denser fat that is why it's solid at room temperature versus unsaturated fat which is liquid at room temperature. Saturated fat contains stored vitamins such as vitamin D and vitamin A. These are called fat soluble vitamins. Healthy animals can be a great source of these vitamins. Saturated fat has a higher energy yield than vegetables or even unsaturated fat. Native Americans used to make an "energy" bar if you will called pemmican out of bits of meat and fat. It helps provide energy for longer periods of time. Nowadays sugar has become the staple energy source for most people, and I'm talking about grains. When you eat sugar your body's energy fluctuates a lot more. You get high peaks and low valleys and you get high spikes in insulin. This causes fat storage. Did you know that fat can't be stored directly as fat but sugar can? When you rely on a low sugar diet and high protein and fat your body can "switch" over to utilizing fat more for energy because our bodies become more efficient when we eat less sugar. Our insulin levels are lower and we will be leaner.

I still haven't really answered my own question about red meat. Grain-fed cattle are incredibly unhealthy. They live in unsanitary conditions which can spread to you. They are fed mostly corn and soy which causes high acidity in their gut. This leaves them susceptible to infection (this is why you always here about antibiotics). Anytime antibiotics are over used bacteria can develop resistance to them. Imagine that...over use of antibiotics in cows causing a problem in humans. Those unsanitary conditions and higher rate of bacterial growth leads to guess what? E. Coli which is what you hear about on the news when they do a recall. Ever heard of a recall from an organic farm? I never have. Those Grain-fed cattle spend their short lives pent up in close quarters which means no sunlight for them which means very low vitamin D and A. So kiss those fat soluble vitamins good bye. You're eating their sickness...can you imagine if a mother breastfed her child after drinking alcohol, smoking marijuana, or even taking a prescription drug? She would be passing those toxins to her baby. Well it is similar when you eat a sick animal you take in their sickness. That causes inflammation and that is our problem.

Inflammation can be linked to many diseases. Inflammation means your body is attacking something. From a visual sense it means you are red and swollen. Over long periods of time this does a lot of damage to the body including contributing to heart disease. Did you know that many meat eating animals develop arterial hardening as well but don't have heart attacks? This has never been studied it would be an interesting study. Uffe Ravnskov, MD, PhD discusses this in his book "Ignore the Awkward! How the Cholesterol Myths are Kept Alive".

Lets talk about the good stuff Grass-fed Beef. One of my favorite foods. I have a client who's cholesterol was at around 220 when he came to me. I told him to eat more fat and more red meat from Grass-fed animals. The result? In just a few weeks his cholesterol was down in the 180's. Eating healthy saturated fat actually makes you lose weight and drives down inflammation. Another anti-inflammatory is Omega 3 fatty acid which you also get from Grass-fed beef. Omega 3, 6, and 9 are meant to be present within a certain ratio in the human body. A high grain diet consists mostly of Omega 6 and 9 which is why you hear about supplementing with Omega 3's. What you don't hear is that Grass-fed beef has as much if not more Omega 3 than Salmon. What's even better is that Omega 3 to Omega 6 in grass-fed cows is almost 1:1 ratio...this is a healthy ratio! I have another client who wasn't fat necessarily but he had gained about 20 pounds from November up until January. He began an elimination diet consisting of only grass-fed beef and other game along with organic vegetables. Nothing else at all...He dropped 21 pounds in 6 weeks. Let me tell you he was shredded and didn't lose any of his strength. He was amazed at how great he felt!

Lastly, I'll touch on cholesterol. First off let me just note that LDL and HDL which mean "Low Density Lipoprotein" and "High Density Lipoprotein" are not cholesterol. They help to transport cholesterol and other fats in the blood. The commonly accepted idea is that high levels of LDL are bad for you. Why would the body make something that is bad for it? That's the obvious question before even looking at the function. Cholesterol has a wide range of uses in the body. It is very important in brain function and in hormone production. It is made in every cell in the body because it is necessary for proper cell membrane health. Cholesterol is vital in sex hormone production and some studies have shown it has anti-inflammatory abilities. It is an important precursor for synthesis of vitamin D. In the liver cholesterol is converted to bile which helps break down fats and in the absorption of those fat soluble vitamins I mentioned earlier (vitamin D, A, E, and K). About 20-25% of your cholesterol is produced in the liver. Dietary cholesterol does not affect the level of cholesterol in your body! If you eat a lot of it then your body makes less. If you don't eat a lot then your body makes more. Your body will make what it needs! So you see lowering cholesterol inhibits all of these functions which is why you see people that have taken statins for long periods of time losing their minds, losing muscle function, losing libido (enter viagra) and eliminating a powerful antioxidant that can help protect against heart disease! Anyway back to the red meat.

Eating Grass-fed beef, wild game, and free range organic chicken actually helps lower inflammation in the body. Eating the healthy fat helps you feel terrific because you are getting important vitamins and the fat that we need. So I say eat up on the Grass-fed red meat it tastes delicious and you'll feel better than you can imagine. Eating healthy doesn't mean you have to eat fish all of the time.

Protein

2011-03-23T11:22:00.000-07:00

It has been a while since I last updated this blog. Quite frankly I like to write when I have something important to say, but I think its a good time to revisit some topics that I haven't talked about in a while. As most of you know, when I am starting with new clients nutrition is amongst the many things I must address in order to help my client start on a path to wellness and fitness. A few common things that have caught my attention:

1) People eat WAY TOO MANY grains! (this isn't really a new realization, but always deserves to be reiterated.)

2)Protein intake is very very low! I am almost shocked that many people eat 1 quality protein source a day if that! Protein is derived from the greek word proteios which means "primary" or "standing in front" - There is a reason for this protein is essential

3) Many people rarely eat any vegetables if they eat any at all! (I know I'm using a lot of exclamation points, but come on how can so many people eat so terribly and have no clue as to why they don't feel well and why they are sick)

4) This probably should be higher on the list even though the list isn't really numbered by priority they are all of equal importance - but - DRINK MORE WATER...wow this one is unbelievable. If you are reading this and you can't remember when the last time you drank water was (I have met people that can't remember!) then this is a major issue for you.

Ok, those are basic principles of a healthy diet (diet meaning the food you take in, not a temporary weight loss regiment). Water consumption should be YOUR weight divided in half in ounces. Lets take me for example - I weigh 182 lbs right now which means my water intake should be AT LEAST 91 ounces a day and since I get a lot of exercise it should be even more. Secondly, grains...I love this line...essential amino acids (check), essential fatty acids (check), essential sugars (???) there is no such thing. Grains are sugar which we just don't need we can get all the carbohydrates we need from vegetables. On top of that there are other health concerns with grains. Which brings me right to vegetables...Eat more vegetables! Vitamins, minerals, and a source of carbohydrates. No reason to be avoiding them...variety is key here too there are lots and lots of veggies so don't limit yourself to carrots and broccoli (its always funny to me that when "eat more vegetables" comes up people automatically go right to broccoli as the all encompassing vegetable). I love broccoli by the way.

Finally we get to the meat and....well just meat. Protein is a vital nutrient. Like it or not human beings need protein and the best place to get it is animal meat. More specifically, organic animal meat. Grass-fed beef, wild game like bison, wild boar, elk, rabbit, etc...you get the picture. These animals are meant to live outside, to graze on grass and be happy. When they are kept pent up in feed lots and fed grains like corn and soy they don't react well. Just like when humans don't eat right and get sick so too do animals. Grass-fed beef for instance is a very good source of omega-3 fats. Its also a good source of conjugated linoleic acid. Grass-fed beef (and wild game) are also better sources of vitamin D and vitamin A because guess what? They have more because of their healthy diet which in turn passes onto you when you eat it. This is a great example of the old saying "You are what you eat". When you eat a healthy animal...health is the result. When you eat a sick animal...sickness and disease is the result. Many of our diseases are related to improper diet. Cows get sick and require antibiotics to overcome inflammatory diseases from eating corn and soy. Sounds kind of familiar doesn't it? Humans are the same way. We rely on drugs now more than ever. Heart disease certainly isn't going away even though almost every man over 50 is on statin drugs. Diabetes and cancer are through the roof. As sad as it is to say I have heard so many cancer stories in the last few years from the people in my life. Eat healthy to be healthy.

Protein powder can be a useful post workout supplement and occasional drink when you are on the go. I don't recommend using protein powders as meal replacements though. It is always best to eat real food. When you do use a protein powder you should choose carefully. First, if you shop at GNC or Vitamin Shop throw them away you won't find a good protein powder at any of those stores. In fact I wager to say that 90% of protein powders are junk. Lets start with whey protein. Whey is derived from milk which they make from cows milk. Here lies one of the major problems...the majority of cows in the US are kept on feedlots, being fed grains (corn, soy), being given antibiotics and hormones...think of it like a mother breastfeeding her child. The mother passes on to her baby whatever it is she takes into herself (drugs and anything else). Secondly, many protein powders use corn products for sweeteners and emulsifiers. If your protein powder has corn in it in any form it isn't helping you but destroying you. Sugar in other forms like fructose should be kept to a minimum if at all. You don't need all of these sugars that are in everything! Stevia can be used as an acceptable substitue. Soy lecithin is used as an emulsifier with whey. Look for non-GMO soy lecithin. Look for grass-fed on the label. If it says grass-fed than it is truly organic. The FDA labeling organic just means that the cows could have been fed organic corn and soy, but this doesn't matter because corn and soy are NOT healthy so unless it says grass-fed it isn't truly organic. Make sure that the label says No RBGH (recombinant bovine growth hormone) as well because if it doesn't you can't assume it wasn't used. All of that being said you will have your work cut out for you because it is hard to find these. In California the grocery chain Sprouts carries a brand called bluebonnet that makes an organic grass-fed protein powder (the powder is fed grass...JUST KIDDING...it comes from grass-fed cows just to reiterate). US Wellness Meats carries a brand called Vital Whey that is from grass-fed cows. Both of these mix well with raw unpasteurized milk (not to be confused with regular milk!).

Salad Dressing: Low Calorie, Low Fat what's the Deal?

2011-01-10T10:12:00.000-08:00

I was at the grocery store the other day picking up a few things. There wasn't much of a line...only 2 people in front of me. The woman checking out was buying low calorie and non-fat salad dressing along with her other things. As soon as I walked up I heard the cashier (who was fat) saying that its good there are no calories in this dressing because that means its ok to eat. You can imagine I had to restrain myself from jumping in and causing a scene (which I've done only to find out that sometimes people don't respond so well to that). Since I talked about energy drinks I thought it would be a perfect opportunity to talk about more marketing and product BS.

Is salad dressing ok? The answer is...it depends (I love this answer because so many questions are not specific enough for a direct answer). The "low calorie" or "low sugar" or "low fat" that this woman was buying is NOT ok. This will make you fat. Just because it says "no sugar" or "low calories" doesn't mean it doesn't contain something to make up the difference. So before I even talk about making your own dressings. Lets talk about this whole low calorie or no calorie idea. It starts with the sugar industry...they want to sell more of their products. Diet soda is a great example of this because a very large proportion of people choose to drink diet soda instead of regular soda in the hopes that they can enjoy sweet soda without the damage to their daily caloric intake. The problem is that your body doesn't always know the difference. When you taste something sweet your body assumes it needs to prepare for sugar so this triggers an insulin response. Insulin reacts with the sugar to create fatty acids to be delivered to the cells. This includes fat cells. When you have a high sugar diet you will get fat. When you eat or drink something that is sweet but doesn't have actual sugar this process can still occur because of the insulin response.

Another problem with any pre-made store product is that they are pre-made store products. They tend to have preservatives which are compounds that prevent decay. This means bacteria cannot grow on your food and therefore cannot start to break it down. If a compound kills another living organism no matter how small that compound probably shouldn't be eaten by humans either. So while the amount is so small you won't die or get sick, but on a smaller scale you are causing damage and affecting the way your body functions. When you add up the cumulative affect of this over years you have some real damage. Add to that any dies or additives I haven't mentioned and there is nothing healthy about that dressing that you just bought.

I suggest keeping it simple. If you like oil on your salad whether its olive oil or not use the real stuff. Pour some olive oil over your salad and add your favorite ingredients from there. Vinegars can be a good salad dressing as well and can be combined with olive oil, but again buy a quality organic vinegar. Apple cider vinegar and red wine vinegar are two of my favorites. Try adding some spices as well. Simple pepper goes a long way, but experiment and maybe you will find your own special dressing that no one else has ever tasted. It is always best to prepare your food rather than buying it out of a bottle, out of a box, or a can. You should know what makes up all of your ingredients.

Thirst for Energy

2011-01-03T13:09:00.000-08:00

Americans live a fast paced lifestyle especially here in Los Angeles. It seems like there can never be enough hours in the day and there are always things to do. Nowadays the advances in technology make everyone accessible at all times of the day. It used to be that when you went home you put your work aside and enjoyed your own time with your family or with friends. It used to be that when you weren't at home no one could get a hold of you until you were home because cell phones didn't exist. We live in a world that keeps getting faster and faster and the result is a society of fat, sick, and completely unhealthy people. People that don't sleep enough, don't eat right, and are stressed out of their minds. With this increase in responsibilities, both professional and personal, people are relying more and more on coffee and energy drinks to get them through their day. Everywhere I look I see "new and improved" energy drinks and supplements. I see on TV all of the advertisements geared towards this lifestyle and it astounds me. You can walk into almost any convenience store and they sell energy drinks 2 or 3 at a time for a discounted price. Why would you drink that many!? Recently I attended a luncheon for business professionals that is designed to help each other to network and branch out. One of the persons there heard that I was a trainer and that I do nutritional advice as well. She wanted me to contact a supplement shop because they had really helped her with her low energy. They had recommended some ultra energy supplement that really gave her a kick in the butt.

First let me say that energy drinks are NOT a nutritional supplement. At least not from my vantage point. I think that a nutritional supplement is something that you would use to optimize your health such as vitamin D or minerals like Zinc and Magnesium. Energy drinks don't optimize your health. Much like drugs energy drinks do perk you up but they aren't correcting the underlying problem only giving you a temporary band aid and often times making the problem worse.

Sleep...I have written about it before and how vital sleep is to our health, but I can tell you right now that I think as high as 90% of people don't get enough sleep, or they don't get healthy sleep. Humans really do need 8-9 hours of sleep a night, and from a health standpoint we should be in bed by 10pm. I realize this can be very difficult especially because of the length of our work days. When you are working till 7pm or later who wants to go right to sleep when they get home? When I worked an office job I really looked forward to that ME time after work. When I first became a trainer I went to sleep at 9:30 so that I could get my 8 hours before waking up at 5:30 but it was hard because that meant I had very little time that was truly my own. Social time cuts into our sleep as well. Who wants to always go home and to bed and never have any fun? And if you're going to bed at 10 or so you're probably not all that social. I understand all of these things so lets just say its important to economize your time so that you can put a priority on your health. Increasing your sleep time can be hugely beneficial. Your body needs sleep for physical repair as well as mental repair. When you are constantly sleep deprived brain function is changed. We become erratic and overly emotional when we don't sleep which means we don't think clearly not to mention the havoc it wreaks on your hormones.

The adrenal glands play a big role in the hormonal profile. When I say hormonal profile I mean the ratios of hormones present in the body. We need our hormones to govern how our body functions. When they get out of whack we have big problems. Fluctuations in energy throughout the day are a sign that something is wrong. I use the example of a car that starts making noises. It might still run but those noises are an indication that something WILL happen if they are ignored. We need our adrenal glands not just for energy but also for other hormones like testosterone and estrogen which are also very important.

The other harmful component of many energy drinks is the sugar. Nowadays all we hear is the danger of fats...well I've got news for you if you subscribe to that philosophy...sugar is the demon at work here. The modern diet consists of heaping amounts of sugar from grains, high fructose corn syrup and plain sugar. This massive amount of sugar is the root of disease. When it comes to energy levels it packs a wallop. With your sugar levels constantly fluctuating with massive rush after massive rush its no wonder your energy levels suffer. Imagine when you are driving your car if you floored the pedal for 10 seconds then let it off for 5 seconds and repeated this as you drove around all day everyday. Your car's engine would suffer and our bodies are no different. When you introduce stimulants like caffeine along with it you are creating a double wammy.

It can be very hard to kick caffeine and other energy supplements because we become dependent on them. Without them we wouldn't be able to perform that massive amount of activities that many people do in one day. I would say if that is the case then maybe you should consider downsizing what's on your plate. With the new year its time to put YOUR health first. Life should be an enjoyable experience and without health its simply not. So next time when you're tired at 2:30 just remember that being tired like that is a sign that there are bigger issues that need resolution not just a need for an energy drink.

Why have we all gotten so lazy?

2010-09-13T08:45:00.000-07:00

As a trainer providing guidance on health and fitness to clients can sometimes be frustrating. I have always considered it my job to motivate my clients and help them to see why it is important to make healthy choices and not give in to the pressures that surround them. When I tell my clients that they have to cut grains from their diet, the response isn't always enthusiastic. That is because it has been drilled into our heads over and over again that grains ARE breakfast, that if you don't eat cheerios then you won't have a healthy heart because your cholesterol will be too high. Another one is that a glass of orange juice or other juice beverage is a great way to start the day. Now we have the soy milk, almond milk, and rice milk crap to add to the pile. I often get responses like "There is nothing left to eat!" or "I don't know what to eat for breakfast?" or "I'm still hungry all the time"...or "I don't usually eat breakfast." I agree we have all been taught to live one way through advertising and marketing, and now here I am telling them to completely forget everything and start over again...I can understand why this is tough...I get it. The solution is easy the problem is that nobody wants to work hard for anything anymore. Our society has become one of instant gratification which is why all of these quick fix diet pills make so much money. Everyone wants everything they can have, and if something they like is bad for them many people want a pill to fix it. That doesn't fix it though that only disguises it, tucks it away in a corner for a while so that it can grow into something larger like a heart attack or stroke later in life. So I understand that sometimes choices are not easy to follow, but prioritize a little bit. Do you invest money for your retirement? Of course because if you don't how will you live? Do you invest in your health for the future? You should because how will you live long and healthy if you don't? I often times will ask a client "If a doctor told you that you absolutely needed to take a medication you would do it right away" and they all agree that they would. Well if I tell you that eating right and taking care of yourself helps you to sleep better, feel better, have less and maybe no pain, and will help you to live healthier and longer you wouldn't want to do whatever it takes? I have always believed that if your enjoyment in life is so tied to food that you cannot give up the foods that make you sick and unhealthy than you are missing out on life. Maybe there are other issues that you need to deal with. Stress is a big one, and if you're not happy you're just not happy. Ok with that being said I did want to write about some food tips too so lets get to that.

First, Juice what is the deal? Nowadays the weight loss market is capitalizing on juices. You see new "healthy" juices cropping up all the time. They come from rare and exotic roots and plants, to regular fruits and veggies, but should you be drinking them? Do they really help that much? This goes back to my band aid analogy. A healthy diet is remarkably simple its the massive amount of unhealthy products available that make it seem complicated. If you maintain a healthy diet of organic meats, vegetables, and some fruits here and there you will be just fine. There is no one drink that will solve all of your problems. The problem with juices is you get a massive amount of sugar in that one bottle. How many oranges does it take to make one glass of orange juice? I'm gonna say about 8 maybe more? The point is its a lot! Its a lot more sugar than you should be getting, and as far as vitamins and minerals...you will get plenty from your vegetables and mineral supplementation. What about soy milk? almond milk? rice milk? Each one of these needs to be addressed on its own. First, soy milk...its soy so that makes it very unhealthy to begin with. Don't eat soy unless you want cancer...the effect soy has on the endocrine system is drastic. Not only that but it will increase your body's need for B12 and Vitamin D. The protein quality is very low which is true of most plant protein and is destroyed through soy processing. Finally, most soybeans are GMO which means they are engineered to be roundup ready. (Roundup is that weed killer we've all seen in the commercials) Do you want to eat a plant that has been sprayed with insecticides and didn't die? (plants can absorb those insecticides which means you're eating them too) and now I get to my point. Soy is a bean it doesn't make milk! Neither do almonds nor rice. The amount of soy, almonds, and rice that would go into making that so called milk means you're getting massive and I do mean massive amounts...way more than if you had just eaten some to begin with. So next time put down the soymilk, put down the almond milk, and put down the rice milk, Breakfast doesn't have to be cereal and juice you can eat anything you want. Try fixing a steak or chicken next time you'll be surprised at how you feel. As always feel free to ask questions.

Why to say NO on Grains

2010-08-23T12:31:00.000-07:00

I was going to write about how the cost of packaged food goes towards the packaging and that with organic you get less of that, but grains always seem to be the biggest topic of debate so I figured its time to touch upon grains for another round.

When I start a program with any new client nutrition is always a huge focus for us, and their success depends largely on how well they can maintain dietary changes. I typically start as simple as I can in order to keep things from becoming overwhelming. Drink more water is always the first, buy organic grass fed meat, and eliminate ALL grains, ALL dairy, and SOY from your diet. The response to eliminating grains is normally that of confusion because of how much press is given to eating whole grains. Soy creates a whole range of responses that tend to get a little more personal and aggressive towards me, at least from those that don't talk to me directly so that I can explain it to them. In most cases the clients I see are well on their way to unhealthy. Many of them having been there for years. When I give them these simple changes sometimes people can feel belittled. I understand this because people want to be healthy its just that consumers are fighting an uphill battle. You need to be educated as a consumer in order to buy what it is you want to buy otherwise you end up with a lot of byproducts and toxins to go along with your food. Whether it be what your animals are fed, what seeps into your drinking water or food from plastics, or the barrage of daily chemicals and other toxins we are exposed to on a daily basis...but lets get back to the grains.

Humans are omnivores we all know this. We eat a variety of foods, some meats, some vegetables, and some fruits. Our digestive system is built like a carnivore, but with a few add-ons to help with the sugars. The human diet throughout time has consisted largely of proteins and fats with whatever plant life we found to go along with it. At times we would have found some nuts and fruits (i.e. berries, or apples) for a little added sweetness. The majority would have been protein and fat from the animals we hunted along with the vegetation growing around us. This is typically where some of the debate arises. Grains have been part of the human diet for thousands of years, but humans have existed for millions (at least some form of modern humans anyway). To be more accurate modern humans have been around for 70 thousand odd years give or take a few thousand years. This means during our evolution we have been eating grains for less than 0.1% of our existence which isn't long enough to create any change in our genetic code. Ok now that the boring anthropology is out of the way...here's the good stuff.

Grains contain more than a few things that cause a problem when we eat them. Two of the biggies are Phytic Acid and Lectins. Phytic acid is what has been labeled an anti-nutrient. Phytic acid binds to mineral compounds like magnesium and zinc (two important minerals in your health). As you can imagine this creates a problem if you are eating a lot of grain. In fact there is an easy way to test if you have enough zinc and its called a Zinc Tally test. You can buy it at nutrition shops. If you test positive it will taste absolutely horrible to you, but if you are deficient you won't taste it. Make sure you don't have mercury fillings left in your mouth before you do the test.

Whole grains contain higher contents of minerals, but also contain the phytic acid to act against that. Processed grains have less vitamins and minerals than the whole grains. The processed grains are enriched which means vitamins and minerals are added, although less than were originally found in the unprocessed grain. Once again however, the phytic acid creates an absorption problem. Lectins also act as an anti-nutrient, but lectins have other things to worry about. Lectins can induce an inflammatory response in the body. Inflammation can be linked to many diseases we see today. Lectins can disrupt the natural intestinal flora present in the digestive system which can leave you more vulnerable to viruses and other pathogens. Those two alone are cause for concern, but I'm not done just yet. Protease inhibitors and amylase inhibitors in grains can interfere with protein metabolism, prevent starch absorption, and has been shown as an allergen. So you can see that there are many reasons to stay away from grains. Does this mean eating grain will kill you? Of course not, but your body's health will suffer and that damage accumulates over time. I am talking about optimal health. The term carbohydrate is not synonymous with grain. A carbohydrate by definition is either starchy or fibrous, and both types can be found in vegetables so instead of eating grain take the time to try some new vegetables. Make sure to eat a large variety and see how you feel. Everyone has the freedom to make their own choices. I invite you to dedicate yourself to grain free for 6 weeks and then you make the decision. Pay attention to labels and learn what goes into your food. You might be surprised that grain has been added to almost everything that comes in a package (corn is a grain) and as always observe your surroundings...what are all the fat, unhealthy, and sick people buying at the grocery store? See for yourself

Better Health by improving these 3 things

2010-08-12T08:40:00.000-07:00

What are these 3 things? Sleep, stress, and nutrition! It's as simple as that. I want to stress simple because it really isn't complicated. The hard part for most people is putting it into action. This is mostly psychology because I think we can all understand the reasons we should get enough sleep, the reasons why too much stress is a bad thing, and why proper nutrition is important. So why is it that when it comes time to do we all find it so hard to incorporate into our daily habit? I think laziness could be a reason (sorry I need to be blunt on this one). I'll use one of my common examples to my clients. If a doctor told you that you absolutely needed to take a drug in order to live would you do it? No matter how expensive you would figure it out wouldn't you? Well I'm telling you now that you have the power to make healthy changes to your lifestyle and to your habits, but its a matter of urgency. Unfortunately a lot of the symptoms that tell us something isn't quite right appear less than life threatening. We tend to ignore them and chalk it up to a bad day and let it go. I'm here to tell you that you should absolutely take those symptoms as a serious indication that 5 maybe even 10 years from now you will have much bigger concerns.

When I start with a new client I always do an assessment to determine what stresses they are under, what their nutrition is like, and how much sleep they are getting. One of those assessments is a questionnaire that addresses each bodily system. When a symptom is present they receive points. The total number of points for each system tells me how much of a priority that system has become. Here are some examples of indications that you are not quite as healthy as you want to be.

Digestion: this is a big one!
Frequent gas, bloating, diarrhea ( I now its gross sorry!), heartburn, ulcers, constipation, etc.

Other signs of problems are frequent middle and lower back pain, hemorrhoids, chronic fatigue, depression, frequent headaches, frequent muscle cramps, cuts heal slowly, dry flaky skin, joint pain, difficult sleeping, hearing your heartbeat in your head when you lay down, nervousness, frequent anxiety, heart races, memory problems, excessive bodyfat in certain areas, decreased sexual function, coughing at night, acne, itchy skin, etc etc

Those are only a few but chances are many people have those symptoms on a regular basis and belive its all normal, but its not. If you address the 3 main areas those symptoms will start to fade and eventually disappear. With a client I would do a more in depth nutritional plan and possibly supplementation, but the core idea remains the same.

Get 8-9 hours of sleep every night. Its best if you establish a habit. Our bodies don't function well when we change our bed time every night, or if we get up at a different time everyday. Try to go to sleep at the same time every night. Ideally if you are sleeping enough you won't need an alarm clock, but that will be a little tough for now. Make sure your room is very dark this will help you to fall asleep unnatural light is not a good thing. Take time to wind down at night. This means don't have a TV in your room. Let your body calm down and relax and fall asleep. Try to take clocks out of your room or if you need an alarm clock turn it around so that you don't see it. This causes distraction and can conflict with your sleep. Our body needs adequate sleep for physical repair and neurological recharge. Without adequate sleep you can become irritable and overly emotional as well as more vulnerable to getting sick among other things. Try to get off caffeine so that your adrenal glands can do their job properly.

Stess is a huge factor in our health. Just because you think you're not stressed doesn't mean you're right. Modern life has produced many luxuries and technologies that have made life more enjoyable, but we've introduced a whole bunch of new stresses that our bodies just aren't accustomed to. Believe it or not multitasking is a huge stress on the brain. Take time to do one thing at a time and don't rush. Take time for yourself don't always let your job dictate what you do over your health. Take time to relax we don't always have to rush its ok if we go slowly sometimes. Try some mental excercises for dealing with stress. When you feel overwhelmed try to take a step back and look at the bigger picture. Most things are not as significant as they seem. Stress management is very important. Stretching and myofascial release are great stress relievers. They force to you to calm down and relax as well as forcing you to let go. This can be a very useful tool in dealing with the stress of our lives.

Nutrition will help to bring our bodies back into that optimum health. Give your body what it needs and it knows what to do with it. Avoid processed food at all costs! Limit your sugar intake! STOP EATING GRAINS! I mean all grains. All grains whether whole or refined are inflammatory and cause an autoimmune response in the body which adds stress and leaves us prone to disease. On top of that they can interfere with proper nutrient absorption in the stomach. Do yourself a big favor and eliminate all grain from your diet. Vegetables should be your primary source of carbohydrates! Eliminate Dairy from your diet. Not only is lactose hard for humans to break down, but most of the cows that give you that milk have been eating grain and soy and now they are passing unhealthy qualities of grains to you through their milk as well as unwanted hormones and drugs. Its the same as a pregnant mother taking drugs and eating unhealthy. All of those unwanted consequences of her actions are passed through her milk to her child. Finally, avoid Soy at all costs. Eating soy regularly is like taking 5 birth control pills per day! Soy has toxic metals like aluminum and has the same nutrient blocking compounds as grains. Make your diet easy. Fill it with lots of grass fed organic meats, organic vegetables, and some organic fruits and you will feel much better with 6 weeks I guarantee!

Its as simple as a few small lifestyle changes and you're on your way. Take it seriously and you will get everything you want out of it.

Add this important supplement for improved health: Vitamin D3

2010-08-02T09:46:00.000-07:00

In all honesty I am surprised I haven't written about Vitamin D before although I did mention it in my previous post on supplements. If we go way back in the history of mankind Vitamin D would have been had from 2 sources: Sunlight and from wild game. The wild game would have also gotten it from the sunlight. What is the function of Vitamin D? Simple...Vitamin D which is actually a hormone...aids in transfer of calcium from food, calcium and phosphates are essential for nervous system and muscular function, and it reduces inflammation and improves the immune system. So lets look at what that means.

Adequate Vitamin D levels are essential for Calcium absorption in the gut. Without adequate Vitamin D levels calcium levels in the body will also drop. In Adults this can cause bone problems (osteomalacia) as well as problems with our nervous system and muscle function. Vitamin D deficiency will leave your immune system compromised which can result in a plethora of health problems. Some research indicates that a diet high in calcium without adequate Vitamin D leads to calcification of the arteries (atherosclerosis), joints, kidneys, and even the brain. Lack of Vitamin D means inflammation can rise and when you combine that with modern diets high in inflammatory foods like grains and there is increased risk of autoimmune diseases. Vitamin D helps with mineral absorption like Zinc and Magnesium. Vitamin D helps control insulin and glucose tolerance. Deficiency has been associated with Diabetes. Vitamin D deficiency has been correlated with some cancers. Activated Vitamin D plays an important role in the adrenal gland, and deficiency can be a cause of chronic fatigue and depression.

So where do you get Vitamin D? The answer is sunlight and from food. Vitamin D is fat soluble so grass fed animals have higher concentrations of Vitamin D in their fat! Vitamin D from sunlight comes from UVB rays. Prime hours for sun exposure for Vitamin D are from 10am to 2pm. Nowadays, people spend those prime hours inside and if they are outside they are typically using sunscreen that blocks UVB rays. We are eating grain fed, industrial farmed animals that spend all of their time inside and don't make enough Vitamin D themselves!

There is a lot of fear from the sun these days, and yes it can cause damage to the skin when you haven't had any sun exposure. It is important to get sun exposure but the amount of time spent in the sun should be gradually increased so go slow. Sunlight is good for you! It helps you to be healthy and happy so don't be affraid of it. Over time you will build up Vitamin D levels and you can increase sun exposure safely. Sunscreens not only block UVB but they are chemicals that can be absorbed into the skin which can lead to more toxins in your system.

Eat grass fed organic animals! This includes beef! A healthy animal makes a healthy you! Refer to my last post about digestion. Some people may need to address their digestive issues so that they maximize absorption of nutrients. Lastly, Vitamin D supplementation is also helpful. When you take Vitamin D make sure to take D3 as this is the most biologically active form in the body. A standard minimum dosage should be 5000IU per day. The Weston A. Price foundation has a great article on this just go to their website www.westonaprice.org and as always ask questions.

Stomach problems? You might not be acidic enough

2010-07-28T10:40:00.000-07:00

On my last blog post I talked about the stresses of modern life, and how many many people live under an immense amount of stress and don't even realize it. All of that stress causes distress along the Gastrointestinal Tract (GI). When people ignore those stresses and don't address them it can become even worse. It goes back to our basic human nature. If we were threatened by a hostile environment (i.e. a predator) digestion would take a backseat to survival. You won't be around to eat if you don't stay alive! Some of the symptoms that people can experience from having reduced HCL in the stomach are frequent gas, bloat, burping, stomach pain after eating, and even ulcers.

When you eat the stomach starts producing stomach acid(HCL) and Pepsin along with some other hormones like Gastrin. I want to focus on the importance of HCL and Pepsin for this post. In an ideal environment the stomach produces an acidity somewhere between 1 to 3 on the pH scale. The highly acidic environment in the stomach kills off any unwanted bacteria or parasites that may have entered with your food. Also, the acid reacts with Pepsinogen to create Pepsin which begins breakdown of proteins. If you are deficient in stomach acid your food will not be broken down as completely and in some cases people even have food that sits in the stomach for long periods of time...In a less acidic stomach those harmful bacteria that would otherwise be destroyed can survive and that is the case when someone develops an ulcer. Bad bacteria begin to multiply and eat away at the protective mucosal layer in the stomach until acid breaks through and YOU feel the pain of an ulcer.

When the food leaves the stomach it enters the small intestine where the acid needs to be neutralized in order for further digestion. This is done by the Pancreas by the secretion of bicarbonates and water. The Pancreas also secretes enzymes that further break down food so that it can finally be absorbed into the blood stream. The Liver and Gall Bladder plays an important role in fat (lipid) digestion by emulsifying fats. This process is like putting detergent on fatty molescules it breaks them down into smaller molecules and then acts as a carrier for them to be digested. Once food is broken down even more throughout the small intestine it can finally be absorbed into the blood stream before reaching the Large Intestine where excess water is absorbed and the remaining waste is excreted.

If you are still following me I thank you. You can imagine how important proper acid levels in the stomach are to digestion. Imagine an environment where there isn't sufficient HCL to produce a level of acidity low enough to fully activate Pepsinogen into Pepsin. This means food doesn't breakdown as it should, and it means the stomach becomes vulnerable to outside pathogens. From there the food will pass through the small intestine with less than desirable digestion which can result in unwanted fermentation and putrification. Now you can imagine the irritation this can cause to the digestive system! But you can take steps to heal your gut and to prevent more serious side effects.

One such basic solution is supplementation with Betaine HCL. I suggest if you have these problems that you contact a qualified professional that deals with natural remedies in order to perform the necessary test to find out how much you should take. Betaine HCL helps to increase stomach acidity and stimulate production of HCL in the stomach and subsequently can help to improve digestive problems and overall health. Finally, underproduction of HCL means you aren't absorbing vitamins and minerals effectively which can lead to other health problems. Fixing the digestive problem means better mineral absorption and better health. As always if you have questions feel free to ask. Instead of antacids and drugs that may put a band aid on the problem, fix the underlying problem. For people with ulcers the cause of the ulcer must be addressed along with adequate time to heal before something like Betaine HCL is taken.

Living for a Healthy Digestive System

2010-07-26T09:37:00.001-07:00

I spent this weekend at a nutritional ecology course on the gastrointestinal and detoxification system by Coach Rouse (linked to the right). I wanted to share some of the issues we addressed. I always encourage observation when you are out and about. The grocery store is a great example because you can look at everything someone buys. You have a direct insight into their personality and health. I hope that some of you have started to observe others around you. You will undoubtedly notice how unhealthy and fat almost everyone is. Why is that? Everywhere I go I see "whole grain" this, and "low fat" that. I also notice that A TON of people are on statin drugs to lower cholesterol, yet still everyone is getting worse! So what is up with that? Obviously something is wrong. The mass quantities of grain, dairy, and now soy in our diets is physically killing us slowly. Add on top of that the stresses of modern life and you have to say to yourself "Uh Oh". It can seem overwhelming.

So what about all the stress modern life places on any individual? Its not an easy world to live in, and nowadays people just aren't as tough as they used to be (no offense everybody). Living with sadness happens to everyone, but increasingly, people are less likely to actually go through the coping process. There's medications to make you feel good through the more than one lifespan. They don't take away the stress though they just mask it temporarily. The combination of poor diet (and its REALLY POOR guys) and massive amounts of stress can really do a lot of damage to the digestive tract. Did you know that 95% of all serotonin produced in the body is produced in the gut? It goes without saying, a healthy stomach is a happy stomach. Let's talk about some ways to take care of your gut.

The best way to take care of your gut is eating healthy. Its not complicated, but it will take more time than fast food or prepackaged. Eat organic! Find foods that don't have pesticides smeared all over them, foods that aren't genetically modified, and foods that are natural...Grassfed beef, free range organic chicken, bison, etc...organic vegetables that are pesticide free because whether you want to realize it or not you are ingesting those chemicals when its not organic, and the same goes for GMO...many GMO foods have been bred to have natural pesticides built in, not so good when you are consuming them. Organic fruits are very important as well as organic coffee if you drink it...both of these foods contain large amounts of pesticides when not organic. Make it simple and I think rewarding...go to a farmer's market and check it out. Believe it or not its actually fun to make a thing of it and to go pick out your food. Look for food stores that carry organic products, and don't be afraid to ask where it comes from or to look for yourself. You have the right to know where your food comes from its time to take that power back.

Unfortunately, many people live in an unhealthy state. So unhealthy they don't even realize how much better they would and can feel if they were to eat the right way. The same goes for stress, and I am a perfect example of this. I worked in an office for almost 4 years before I decided to make a change. Once I did make a change it was amazing how much better and how much more alive I felt. I hadn't even realized how stressful my life had become in the lifestyle I was living. Its never too late to feel good again.

What Can I Eat? : Braised Beef Heart in Red Wine

2010-07-14T19:56:00.000-07:00

Ok I can already here the sounds of disgust "Ew, Beef heart!?" Well don't worry its definitely not beating anymore, and it tastes just like the beef you've had for dinner so many other times. The only problem is that if you cook it in high heat it will become very tough so I decided to braise! Now I didn't make up this recipe, I simply googled recipes for braised beef heart in red wine. The recipe I chose came out very tasty much like a beef stew.

The necessary ingredients:
1 organic grassfed Beef heart
2 sliced potatoes
2 sliced carrots
1 sliced onion (although I used half)
2 teaspoons of dried Thyme
1 cup of beef broth (You can make beef stock on your own or use beef bouillon)
3 tbsp. of organic butter
1/2 cup of red wine
salt and pepper

Now in the original recipe it calls for flour as well, but I have eliminated that...why?...because NO GRAIN...don't forget we don't eat that stuff right? right...Grain = UNHEALTHY.

Ok to continue. First, Chop up the beef heart into 1 inch cubes...put some sea salt and pepper on them and set aside. Slice up the potatoes and the carrots and the onions and set them aside as well. Heat the butter in a braising pan. Once it has melted add the beef. Cook on high heat for 30-45 seconds on each side...then add in the the potatoes, carrots, and onions. Also add the beef broth, thyme, and red wine...cover, reduce to low heat and let it simmer for an hour.

What Can I Eat? - Breakfast!

2010-06-17T08:38:00.000-07:00

I think the meal that seems to create problems for most people is breakfast. A lot of people are in a rush to get to work, and they skip breakfast. It is very important to eat in the morning and get your day started off the right way. Take time to wake up early enough that you can prepare something to eat. You will feel better for the rest of the day and overall. If you are too tired maybe you should address your sleep issues. Its very important to get enough sleep and when you do waking up shouldn't be a problem. Ok so here it is...Steak and Eggs! A classic that is one of my favorites. Now in this picture I made a grassfed NY Strip from US Wellness Meats. Steaks are easy especially for breakfast just sprinkle some sea salt over the meat and grind some pepper and stick it in the oven. Feel free to add spices that you may prefer. In the meantime its important to get the potatoes ready as well. So, cut them up into little pieces and boil them until soft. Once they are soft you will put them in a frying pan with some coconut oil for a few minutes to make them a little crispy on the outside (it adds some extra flavor as well, even salt and pepper will be good here). Finally, the eggs are even easier. Sautee some mushrooms, onions, green pepper, and tomato in a frying pan with coconut oil until the mushrooms and onions are a little browned. Crack the eggs over top and scramble it all up. It should be ready in 5-10 minutes and there you go! Steak and Eggs! Enjoy!

What Can I Eat? - Roasted Chicken

2010-06-13T20:29:00.000-07:00

Alright I've been eating some really delicious meals lately so I'm excited to share another awesome recipe. Its very easy and its tasty. All you need for this one is some organic chicken breast which is also available from US Wellness Meats...Some tomatoes, asparagus, mushrooms, and some garlic cloves.

We used some sea salt on the chicken and the 21 season salute that comes from Trader Joe's, but you could always mix and match with your favorite spices. Put the chicken in the oven and there you go. Usually takes about 30-40 minutes depending on if you like it crispy on the outside or not(I like it juicy so I don't leave it in as long). The tomatoes is easy, for this one we just baked it whole, but I also like to cut them in half and sprinkle some salt and pepper on them before I bake. Either way, roasted tomatoes are delicious and go great with just about any meat. The asparagus is very easy. You can coat the asparagus with coconut oil before you bake it and sprinkle pepper on it. Or you can use a little bit of honey and sprinkle some cayenne pepper on it. Either way its pretty damn good. Lastly, the mushrooms. First, you need to cut the stems out so that you can put the garlic into the mushroom. Place the garlic cloves in the mushrooms (about 2 per mushroom). Coat it with coconut oil and sprinkle some sea salt on it and put it in the oven. Hope you enjoy!

Water

2010-06-08T08:08:00.000-07:00

Hey its as simple as that. No clever name on this blog entry. The human body is over 70% water so it should go without saying that you need to drink it EVERYDAY. I realize that with all the other beverages available we sometimes forget that we need water. No matter what your day looks like take a moment to plan ahead so that you get what you need. The simplest way to get more water is to carry a refillable bottle around with you so that you always have it by your side. It's not like you have to drink a whole bottle every few minutes. This way you can sip on it consistently throughout your busy day and ensure that you are being hydrated. When you start paying attention to nutrition you can't ignore water so even if you are having trouble following some of the dietary recommendations that I often prescribe DO NOT slack on water consumption. I have trained clients that lost up to 10lbs without doing anything other than increasing their water consumption. It is similar to the stock market analogy I used when talking about fats. If your body isn't getting enough water than its going to retain what it has. A few years ago I started training with a middle aged woman who came to me and told me that she craved salt in whatever form she could get it (potato chips, pretzels, etc.), in fact she would even eat spoonfuls of it sometimes. The reason was she was not drinking enough water and her body was trying to hold on to as much as it could. As soon as she started to drink adequate amounts the salt cravings disappeared!

So how much water should I drink you say? I typically recommend at least 3 Liters per day. Another easy way to estimate is to drink half your bodyweight in ounces per day. That means for a 180lb. man they should drink 90 ounces of water per day which is approximately 3 Liters. If you are going to be out in the heat or playing a sport than your needs will be even higher so prepare accordingly. If you are drinking a ton of coffee you will also need to increase your water because of the diuretic properties of coffee (a diuretic expels fluids from the body).

You may also ask is there any specific kind of water I should drink? There are many options available, but its not as simple as it seems. Let's start with pH. The pH of any liquid simply measures how acidic or how alkaline a liquid is. Its measured on a scale of 1 to 14. Anything below a 7 is considered acidic, and anything above 7 is considered alkaline. Typically our bodies have a pH of a little above 7 (neutral). It is important to our health to not overburden the body with acidic foods and drinks as this can leave us vulnerable to disease. When you choose a water you should look for water that is slightly above 7 or alkaline. Unfortunately, many of the bottled waters available are acidic, some even lower than 6! (thats bad)...If you are buying bottled water I suggest Eternal water. It is artesian water (which means it comes from underground sources) and it has a pH of about 7.8 which is alkaline. The other more expensive option is to buy a filtration system that controls pH levels and mineralization such as the Kangen Water. After pH we want to look at bicarbonates and dissolved minerals. Bicarbonates help to neutralize acids which is a good thing as this helps to keep us alkaline, and dissolved minerals help to replenish deficiencies or depleted stores in the body. These minerals include Magnesium, Potassium, Calcium, Silica...Its important to have these present in our water as well. Tap water often has an alkaline pH, but it is filled with harmful things like chlorine, flouride, and sometimes heavy metals or other pollutants that could have been absorbed through the purification process.

As always please do let me know if you have questions!

What Can I Eat? - Chile Verde Stew

2010-06-01T21:00:00.000-07:00

Ok here I am again with another recipe that is one of my favorites. So much so that I almost forgot to take a picture of it before I ate it (that's why the bowl is half empty). Its called Chile Verde or Green Chile Stew. Its pretty basic, Organic Grassfed Beef Stew meat, potatoes, jalapeno, Anaheim chile, tomatillos, and garlic.

Here's how you make it. Its important to pick ripe tomatillos (8-10 of them) they look kind of like rotten tomatoes. They are green, but not too much, and not too yellow, and finally not mushy.

I'm gonna write the recipe for 2 people if you have more you're gonna have to add more peppers. First, the meat takes the longest so...grease the pan with a little bit of coconut oil, brown the meat on all sides with chopped onion and garlic. After 10-15 minutes add just enough water to barely cover the meat. Let it saute for about 35 minutes until the meat is tender.

In the meantime we need to make the sauce...Boil your jalapenos, Anaheim chiles, and tomatillos(leaf cover removed) for about 15 minutes. Once they change color remove them from the water and bake them in the oven at 400 degrees for 15 min. After baking remove the seeds from the jalapeno and Anaheim chile. Next, blend jalapeno, Anaheim chile, tomatillos, and half a cup of water with a pinch of sea salt.

Now we mix it all together. Peel (if you like the skin you can leave it) and chop potatoes, mix with the blended peppers, and the sauteed meat in a large pot over a flame. Once the potatoes are soft its dinner time! Enjoy! I hope that made sense I don't kow that I'm the best at describing recipes so please ask questions if you've got em.

What Can I Eat?

2010-05-27T20:59:00.000-07:00

It's been a while since I last posted. I figured I'd take a little break and recharge the thinking batteries. In the last few weeks as I've continued my quest to help people to think smart when it comes to eating, I have realized that people are hearing what I'm saying, but they don't know what to do with the information I'm presenting. Sometimes I think I just take things for granted. People were understanding what should be avoided, but they didn't understand how to make healthy and TASTY meals with what was left. So...I thought I'd share some of my meals, one or two at a time, so that you can get a better idea of the options that are available when you go grain free, dairy free, and soy free.

So here goes, this is part one of "What Can I Eat?":

As many of you know I order my grassfed organic beef, chicken, lamb, and bison from US Wellness Meats (click the icon to your right if you wanna check it out). Delicious healthy meat...I eat a lot of it everyday. I also try to get a large variety of vegetables whenever possible. The old saying "eat every color" is not a bad one to adhere to. I like to find a market where I can select each individual piece for quality purposes and most importantly for my health. Shopping for good foods can be done easily, but it can require some preparation, and sometimes a little more effort in seeking out where to buy. I recommend local farmer's markets, Trader Joe's(lately I haven't been happy with their produce), and Henry's(California local) I know that there are plenty of these types of markets depending on where you live you just have to look around a little bit. So let's take a look at what's on the menu...

Grilled Flank Steak
Grilled dates wrapped in bacon
Large Salad

This meal was absolutely delicious and full of flavor...here's how I prepared it. I'm not the best cook, but I find that using spices helps dramatically in adding flavor to your meat. Always add some sea salt to start...after that I added ground pepper (I use a grinder), and some cayenne pepper because I have come to like my food a little spicy. Make sure to put those spices on both sides before throwing it on the grill. Grill to your desired tenderness and its ready to enjoy. The dates were very easy. I ordered some grassfed organic beef bacon which comes in huge slices so we cut them in half. Wrap half a bacon strip around a date (use a toothpick or skewer to hold it in place), place it on the grill until the bacon is a little crispy and the dates are soft - almost like molases. Finally, the salad was made from spinach, mixed greens lettuce, carrots, mushrooms, beets, avocado, and radishes with a homemade dressing of olive oil with lemon juice and pepper.

There ya go super easy and super quick and full of flavor! Stay tuned for more

Calories Don't Matter

2010-04-21T21:19:00.000-07:00

I have had the calorie conversation many times. Each time I go through my points I realize that the biggest problem for me is that people are full to the brim with information already. They have learned and learned from countless news websites, fitness magazines, and other advertisements on television that "Its all about the calories you take in" or "Avoid red meat because it causes heart disease" or "Don't eat saturated fat because it causes heart disease". It is true that diet can contribute to heart disease, but its not as simple as that.

First, let's get back to this idea that people have filled their minds with bad information. It takes some courage to consider the possibility that you may be wrong, and even more to admit that in fact ARE! With that said, I am always willing to consider that I may be wrong too.

Now that we got that out of the way, let's talk about calories. Here is a link to the definition on Wikipedia for Calories http://en.wikipedia.org/wiki/Food_energy . This link explains that determining the caloric value for food is done with a bomb calorimeter in which the food is burned to determine how much heat energy it gives off. Humans can't digest all of what they eat so chemical tests are done to determine what will be used and then that is referenced with the corresponding energy values. This is how they determine the caloric value you read when you go to the supermarket.

Problems with this:
1. Your body isn't a fireplace on a steam locomotive, the more wood you put in the faster it goes! Your body isn't literally burning anything can you imagine if we were? People would be catching fire all over the place! Your body uses chemicals that like HCL (hydrochloric acid) to break down foods using chemical reactions. Those foods become other chemicals that are used for many different functions BESIDES just energy. Not only that, but our bodies have anaerobic energy pathways, its not exclusively oxygen and fuel.

2. If calories were the culprit in our rising obesity than as long as you kept them down to a minimum (as is suggested to you by popular culture) you should be healthy. My question to you is HOW COME WE'RE NOT? If you're food burned up into energy than vitamins wouldn't matter cause they would just burn up, so would carbohydrates, fats, proteins, minerals, and everything else you ate. That doesn't happen at all. Vitamins and minerals produce necessary chemical reactions in the body to produce healthy bodily function. Some things like carbohydrates, fats, and proteins chemically react into other molecules used for energy (ATP). They don't all react the same depending on how each person's body functions. When ATP is broken down for energy is it burned? The answer is no...

Eating healthy is not about calories. Calories are an apparition, they don't exist in your food. Eating healthy is about getting the nutrients you need. Those include many different things...Fats (Unsaturated AND saturated from healthy animals), Vitamins (eating the right foods will help to provide them), Minerals, Proteins (That's right I used a plural form, there are many amino acids its not just one), Carbohydrates (again check your sources perhaps refer to my earlier posts), Water (OMG! Stop drinking juice, sodas, coffee, and pick up some water you'll feel SO MUCH BETTER!)...Also, check out Coach Rouse in my informative links section for additional information on this subject.

Again, take a step back from all the entertainment we have these days and use that other muscle a little bit...Think about it

Eat Fat to LOSE Fat

2010-04-04T21:21:00.000-07:00

That's right I DID say that! I said eat fat to lose fat. I think this can be a very hard pill to swallow for many people because lets face it, they hear the exact opposite from just about everyone and their mother. So why believe me? You should believe me because I do this for a living, and I get results. Now I can imagine that that won't be enough for all of you so here goes. I want you all to conduct a little experiment. The next time you go to the grocery store I want you to go as an observer first, and a shopper second. When you walk the isles of the store I want you to look at the majority of the food items for sale and what they are made of. I want you to look into everyone's shopping cart that you pass by, everyone's cart at the checkout counter, and if you missed anyone look into their cart as well. Next, ask yourself, Is that person fat? If so, how fat? Are they obese? Do they have a large gut, a fat ass, or both? Are they skinny fat? (Skinny fat is someone who has no muscle, they aren't large in diameter but most of their body composition is fat...indicators are love handles and such on someone who doesn't fit the traditional fat person mold). Lastly, for our little experiment I want you to pay special attention to the weight loss magazines, the low fat advertisements, the low calorie advertisements, and any other piece of information that you see. Now the reason I am asking you to do this is simple. It's easier to understand something if you can see it. The majority of the carts you look in will have large amounts of grains(whole grains included), they will have lots and lots of 'low fat' foods, probably milk in most, yogurt in some, and also one common characteristic will be the pretty box they come in. Yet, America is as fat as ever! So why are Americans so freakin fat? They eat lots of so called 'healthy' whole grains, lots of 'low fat foods' with no 'trans-fats', and they eat lots of 'low sodium', etc... You guessed it, its because fat is not the problem here.

Human civilizations have been thriving off of high fat diets for thousands of years. Why is it that until very recently it was good for us to eat all kinds of fats? One reason is the difference in the fat itself. When you analyze traditional human diets of hunter gatherer or primitive cultures as they are sometimes called you realize one major difference. They eat wild animals. Animals that are grazing, that are living off natural vegetation, and are free of the shackles of modern mass farming practices. Therefore, these animals are rich in fat soluble vitamins like vitamin A and vitamin D. Without those important fat soluble vitamins, humans are not as healthy plain and simple, and can even have further trouble absorbing other vitamins and minerals. This can lead to many health problems simply because the system is out of balance. Americans love to simplify things which is good at times, but dangerous at other times. The calorie theory is one area where Americans and people everywhere have neglected large aspects of how the human body functions. Our body needs certain ratios of a variety of vitamins, minerals, fats, and carbohydrates. In order to get these in nature we would have eaten animal organs and just about anything else we could. Our food doesn't exist in a calorie, it is made up of living things that consist of vitamins, minerals, proteins, and carbohydrates that react chemically with our system. If that chemical reaction is off there will be a lot of problems.

How about Omega 3 fats? Did you know there are also Omega 6 and Omega 9? All three of these fatty acids need to be present in the body, but they need to be present in particular amounts. Our diets today are drastically imbalanced and this leads to disease. So go eat your fats, but eat them from healthy sources. It's important to get your protein and fat sources from organic grass fed animals. Eating a healthy animal means a healthy you. I also encourage supplementation of omega 3 fatty acids such as EPA and DHA to help bring up the ratios of the other omega fatty acids. You may even find that just by changing your protein and fat sources you start to normalize your own fatty acid ratios. You will know because you will be getting leaner!

Finally, I will leave you with this. When the economy is bad do people go out and spend money left and right? If the body isn't getting proper fats and other nutrients its not going to spend fat its going to save it. There's a reason fat tastes good its because you need it!! Check out The Weston A. Price Foundation for links to studies and other articles if you want more. Just click on the link to the right.

Humans are meant to eat meat Part 2 - Digestion

2010-03-22T09:08:00.000-07:00

In part 1 of why humans are meant to eat meat I discussed the dental structure of humans and how that relates to their diet. Teeth are not just teeth. Humans have a dental structure built for omnivory. In this section I'd like to expand on that by discussing the digestive structure and how that relates to diet. In order to do this I want to compare the digestive system of a sheep (herbivore), that of a dog, and that of a human.

Let's take a look at a sheep. The first thing that is noticeable in comparing the difference between a digestive tract of a herbivore to that of a carnivore is that herbivores have much much larger digestive systems because an all plant diet means you have to eat a lot. That is because the sheep is relying on a different process to break down its food. This process relies on fermentation and rumination. Rumination means that a sheep chew their food multiple times as it passes through the different stomachs that they possess. When these animals graze the grass they eat first passes into the rumen (1st stomach) which contains a lot of bacteria(flora) that will begin to break down the cellulose present in plants. The second chamber is the reticulum where the plants are turned into cuds so that they can be regurgitated into the mouth and chewed again. The third chamber is the omasum where again the food encounters bacteria(flora) who break it down some more. Finally, the food will reach the fourth chamber, the obomasum where for the first time it will encounter digestive enzymes. These enzymes include Hydrochloric Acid (HCL), Pepsin, and Lipase for breaking down fats. This is where all the plant proteins and fats are broken down and absorbed for energy, but what is also absorbed is all the bacteria that has been helping digestion so far. This is how herbivores can survive without any source of animal protein in the diet. Lastly, everything enters the intestine where it is excreted(50% is excreted!).

Now lets look at a dog's digestive system and see what the difference is. First thing that is noticeable is that the stomach of a dog is much much smaller than that of a sheep because the digestive process is much shorter (because meat is full of proteins and fats and is more nutrient dense than plants). Food eaten by a dog enters a small stomach where it is broken down by concentrated Hydrochloric Acid(HCL) and liquified into chyme. Once the food leaves the small intestine it is subjected to pancreatic enzymes and liver enzymes(bile) that are stored in the gall bladder. These enzymes break down the proteins and fats into fatty acids and amino acids. It then passes through the caecum which is merely a small opening that leads to the colon where excess water is absorbed and excess chyme is excreted. One last thing, bacteria can't survive in the digestive system of a carnivore because they are broken down like the other proteins that are eaten.

Now the how does that relate to humans? What similarities exist between man and carnivores? That's easy, the obvious are the singular stomach that subjects our food to concentrated hydrochloric acid(HCL). The 2nd is the pathway of the food. After the stomach our food(which is now chyme) enters the small intestine where it is digested by pancreatic enzymes and bile(produced in the liver) from the gall bladder. Sound familiar? Next it passes through the caecum to the large intestine where excess water is absorbed and the excess food is excreted.

So let's recap, we have a small stomach (approx 4 pints) that has concentrated HCL and should have no gut flora. I say should because if you are making enough HCL you won't have any. Wonder why people get ulcers? Not enough stomach acid. So for all you vegetarians when all you consume is plant fibers your body cannot absorb enough of the nutrients it needs and you cannot get the protein requirements that the human body requires. You might get a lot of gas though.

No to GMO?

2010-03-16T22:45:00.000-07:00

Yes, absolutely yes. Genetically Modified Organisms or GMO which applies to plants, animals, or microorganisms. Not to be confused with GEM or Genetically Engineered Microorganism which refers to bacteria, fungi, yeast, or other microorganisms. GMO crops were introduced in the early 1990's. They can be bread to have genes for natural pesticides by implanting bacterial genes. They can often times generate a larger yield which can cost smaller farmers their land. In the case of Monsanto who owns a patent on their gene, the seeds can be blown onto surrounding farmlands and overtake the crop of a neighboring farmer. In these cases, Monsanto has sued and won for patent infringement. Also, these seeds can cause new food allergies and health problems in humans that have already been seen in animals that are fed these crops. Another reason to eat organic meat. We as humans often get in the habit of thinking we are somehow smarter than nature...I think that's a bad idea.

Here are some links to check out the information so you can make the decision yourself

http://www.saynotogmos.org/
http://biotech.about.com/od/faq/f/GMOs.htm
http://www.greenpeace.org/international/campaigns/genetic-engineering
http://www.ornl.gov/sci/techresources/Human_Genome/elsi/gmfood.shtml

If we are introducing genes can we really control exactly how they are expressed? Gene expression is not a guarantee, at least that is what I learned in my genetics class.

What about supplementation?

2010-03-11T14:30:00.000-08:00

Supplementation can be a very broad word. I think a lot of people think of protein powder when they think of supplementation. Others think of steroids, and some of us think of vitamins. The word supplement is defined as something added to complete something, to make up for a deficiency, or to strengthen the whole. This is how dietary supplements should be viewed. As I've stated in past posts, it is possible to sustain life in less than desirable conditions with less than adequate nutrition, but this does not mean that it is optimal and healthy. We can treat our cars badly and they won't crap out in one day, but they won't last as long. The same is true for the human body.

Supplements that I absolutely recommend are fish oil and a greens powder. Greens powder consists of a large variety of vegetables, fruits, vitamins and minerals. It can be easily mixed with a protein shake or taken with water. I prefer a quality greens powder over a multivitamin, and it even helps promote a healthy digestive system. Another of my absolutes is fish oil. The average human eats a diet very high in Omega 6 and Omega 9 fatty oils. It is important for our health to have a balanced ratio of 9, 6, and 3's. Fish oil contains a very high amount of Omega 3's in the form of EPA and DHA. These two oils are one of the healthiest supplements you can add to your diet. The health benefits of these oils are endless! You name it they got it, lower blood triglycerides, lower blood pressure, improved circulation, lower fibrin (which reduces clotting), and high levels of DHA are great for improving brain chemistry and function which can mean you will feel better emotionally. You should be taking 1 gram per percentage of bodyfat which means if you are 10% bodyfat then you should take 10grams a day! Many people are even higher so I recommend buying the liquid form which is easy to take and has a higher concentration per dose.

Most clients have a hard time eating right let alone adding regular supplementation to their regiments. It is important to maintain discipline and consistency in your habits if you want to have success. I always say that your health is an investment for the future and financial strategies can be used for success in living a healthy lifestyle. So what are some other supplements we can take? Along with fish oil and greens powder, I recommend that everyone take Coenzyme Q10 (CoQ10), Zinc, and Magnesium. CoQ10 is good for the heart. It helps with energy production in the mitochondria of our cells and there are plenty of those in the heart. Statin drugs lower CoQ10 in the body so it can be especially important for those on cholesterol meds to take CoQ10. Zinc and Magnesium are minerals that our body needs and frankly, we just don't get enough of them. Zinc is helpful with our immune systems and helps our body heal faster and is very good for the skin. Magnesium can help prevent cramps, and helps with sleep. Try taking Magnesium and you will notice how much deeper you sleep and how vivid your dreams are. Both of these supplements are good for recovery from excercise.

Lastly, I also encourage taking a B-100 supplement 1-2 times a day. Now don't worry, B vitamins are water soluble so you will pee them out quickly (they turn the urine flourescent yellow). B vitamins help with energy, especially B-12, they recharge the nervous system which means they can help to eliminate or reduce a hangover (although you shouldn't drink...). Vitamin D is another that I highly, highly recommend. Nowadays, no one gets out in the sun enough (we make vitamin D during sun exposure as it is actually a prohormone). It is good for your immune system, and great for your skin, you won't be getting sick when you have enough Vitamin D.

All of these supplements are over the counter and easy to find. When buying fish oil try to find a product that has the highest amount of EPA/DHA. Also look for no mercury contamination, and a source that comes from smaller fish. When buying Zinc and Magnesium look for zinc arginate or zinc glycinate as these forms are more biologically available which means they absorb more efficiently (more bang for your buck). With magnesium look for forms other than magnesium oxide (this is the cheapest form). Magnesium glycinate is one of the best forms. CoQ10 should be in the form of Ubiquinol as this is the only biologically active form. Vitamin D comes in a few different forms, the one you want is Vitamin D3 as this is cholecalciferol which is the active form that is found in the body. I hope this helps, as always questions and comments are welcome!

You are what you eat

2010-03-01T22:25:00.000-08:00

Today, corn is one of the largest agricultural commodities in the United States. It is present in almost everything we eat, whether it be in the form of high fructose corn syrup, corn syrup, or in corn fed animals. Corn has become one of the largest agricultural commodities in the United States. Corn is so abundant these days that it costs the farmer more money to grow it than he makes from selling it. The obvious question is "Then how come he keeps growing it?" Well, because the government pays him to do it. The US government subsidizes corn growing. It REWARDS farmers for growing too much. So what do we do with all the extra corn? The answer is simple, we add it to other foods as well. I've always encouraged people to pay attention to nutrition labels and to ask themselves what each ingredient is there for? I've made the case against preservatives as well as any other long chain chemical name I can't pronounce. For the purposes of this post, next time you eat or drink a soda, a dressing, a sauce, or anything for that matter check the nutrition label for corn. I think you will be amazed, surprised, or maybe even shocked at how many foods you eat contain some form of corn. It's no wonder the health of Americans is deteriorating.

When maize was first introduced to non-indigenous Americans the resulting malnutrition was a puzzle because the native Americans had eaten it for such a long time. What I didn't know about this was that native Americans would soak the maize in alkali water. Alkalizing the maize did 2 things...1, it liberates the niacin (Vitamin B-3) in the maize...2, it increased the availability of lysine and tryptophan (amino acids) in the maize. Needless to say, we don't do those things when we eat corn.

One of the major products of corn processing is high fructose corn syrup. So what is the dirt on high fructose corn syrup? Lets take a look at the sugar fructose first. The sugar fructose cannot be metabolized anywhere in the body except for the liver, unlike glucose which can be metabolized by every cell in the body. A diet high in fructose can lead to what is known as non-alcoholic fatty liver disease. There have been various studies for and against the consumption of high fructose corn syrup. The Corn Refiners Association came out with a commercial stating its case that High fructose corn syrup is no different than sugar. I think based on the the growing health problems of the last 20-30 years its safe to say that something has changed. With corn being such a large part of our nations food its safe to say that it deserves some attention. Those against eating high fructose corn syrup (myself included) believe that it contributes to insulin resistance and type 2 diabetes.

Since the introduction of High Fructose Corn Syrup as a cheaper and sweeter substitute for real sugar there has been an explosion of products available that contain the sweetener. I think we can all agree that soda isn't good for us even in small quantities, but now you can get it in supersized containers and sippy cups. It is sugar overload! Be careful of what you put in your body because that will be the fuel for which your body is made. Pretty soon we'll all turn into High Fructose corn syrup...I recommend viewing the documentary King Corn if you haven't seen it, it helps to make things more clear than I can.

Is It Really As Simple As Calories in VS. Calories Out?

2010-02-24T21:36:00.000-08:00

One of the things that strikes me about the idea of calories in vs. calories out is how black and white it is. It does make everything seem so simple, burn more calories than you take in and lose weight. Everytime I hear this my first question is then how come all of those people that take spin class are still fat? My other question is what happened to the specific nutrients involved? Does it matter if all my calories come from fat, or from protein, or from carbohydrates? What about vitamins and minerals?

The simple answer is that it IS NOT as simple as calories in vs. calories out. If that were the case we could all eat chocolate kisses all day and stay lean and healthy as long as we only ate 1000 cal worth. So that means there IS something else besides just calories and that something is the nutrients in our food and where they come from. That means no chocolate for those of us that are looking to cut down on the bodyfat. That also means that we need to pay attention to the SOURCE of our other nutrients. Where are your carbohydrates coming from? What process does the food I eat go through before it gets to my mouth? These are all questions we should ask because baked chicken is much different from fried chicken. Everyone who reads this knows that I do not eat grains and I recommend that you do not eat them either! But, whole grain is not the same as processed grain. They are BOTH BAD, but not equally. So when you choose which foods you eat don't make that choice based blindly on what type of food you need. Instead look at how fresh it really is and how natural and organic it really is because all of that other stuff that goes into it doesn't do a body good.

Our bodies are very complex and each bodily system has an ideal balance for running that is the healthiest. Sure we are very resilient and can live with foods that are not ideal, but as someone put it to me, we have the CHOICE to eat what we want. So why not CHOOSE what is healthiest? Choose not to eat what is most convenient and spend a little time shopping and cooking. I find it to be a little relaxing and enjoyable. We aren't smarter than nature...no matter how many chemicals and drugs we devise unhealthy is unhealthy and it catches up to everyone.

Humans are Meant to Eat Meat Part 1 - teeth

2010-02-11T16:52:00.000-08:00

I'm gonna stick with my anthropology background and run with it! Back in college I took an anthropology course "Introduction to Primates" because I loved primates and I loved studying physical similarities and differences between humans and primates. It is amazing and awesome that I am referencing this class NOW in order to make a point with regards to nutrition.

One of the first things we discussed was teeth. Whenever you hear about a fossil with human characteristics that has been discovered from millions of years ago (and this isnt very often by the way) you may wonder how is it that they make the connection to human with barely anything left? The answer to that is simple...Teeth. One of the first differences between humans and other primates, specifically apes, was our dental pattern. One reason teeth are important is because it provides clues to the types of diets that any animal eats. Mammals for instance have whats called heterodontic teeth, which means a mammals teeth are differentiated (incisor, canine, premolar, and molar) whereas a reptile has simple conical teeth or cone shaped.

Each tooth has a function. The incisor is used to procure food, detaching it into the mouth. Canines are used as a weapon in most primates which is why they are bigger in males (ex: male gorilla) than in females, its a sex thing...anyway, in humans they are just part of our mammalian heritage. Premolars (Bicuspids) and Molars (Multicusped) are used for mastication which simply exposes the internal area of the food to help in digestion. Depending on the type of diet a mammal or for that matter a human or ape eats, there is an accompanying chewing pattern. There are 3 distinctions of the chewing motion itself...sheer...crush...and grind depending on the types of foods eaten, one phase may be emphasized more than another For example, Herbivores emphasize the sheering motion in order to break up fibrous plant material.

Primates and Humans retain all 3 of these chewing motions in mastication because of an omnivorous diet. Although I understand why people don't eat meat because they feel sorry for the animals it is a biological necessity if you want to eat a balanced diet. We evolved to eat meat AND vegetables AND fruits not just one or the other. We do not get a complete balance of nutrients in diet alone without it.

Accomplishing your goals

2010-02-02T21:44:00.000-08:00

I know this blog is about nutrition and you may wonder why would I write about goals? What do goals have to do with eating right? The answer to that question is EVERYTHING!
A healthy diet and nutrition program takes a lot of effort and a lot of will power. There are so many distractions and A LOT of tasty treats that we have to try to avoid. Setting goals for your diet plan is a really great way to get the results you want in the gym, and to have a healthy body and soul. I think these topics are very common in health and fitness articles so I hope that I can make more of an impact than most of those 'fluffy' articles.

One thing to understand when eating right is that nobody is perfect, and although I criticize people sometimes for making poor choices, I also realize that we are all human and many of the unhealthy foods are delicious and very enjoyable to eat. So not only are you trying to overcome unhealthy ingredients, but you are trying to overcome your desire to eat something that is enjoyable. One thing I would like to impart upon anyone that reads this is that some foods like candies and sweets and even GRAINS can have a similar effect to drugs on the brain and body. These 'comfort' foods can stimulate the release of dopamine much like other drugs like cocaine for example. Now I don't mean to suggest that eating ice cream or bread is equivalent to cocaine. I do however want to show that there is a very strong neurological response to many of these foods, and because many people live very stressful lives, food can in fact become a major source of dopamine. This makes it very difficult for some people to stop eating what is slowly killing them because it has become the only source of what makes them feel good.

I think for the most of us though it is just a matter of discipline. I think that for many adults we forget what this means. In these days of the internet and other technologies that provide us with extreme accessibility we truly can have access and can do just about whatever we want. So when it comes to excercising a little restraint with what we eat we have trouble doing it. Add to that the very long and grueling work week and just about the only thing left is that glazed donut or muffin that we enjoy as the start to our day. In accomplishing your dietary goals you need to realize a few components.

First, try to define exactly what it is you want to look like and how you want to feel. I don't think enough people truly think about the specifics of this point. Do you have a bodytype in mind? Do you imagine a day where you feel healthy? These things CAN be reached and very easily. This leads me to the next question. What will it take for me to reach my goals? This one may be the most important because so many people come to me as a trainer and they want to lose weight or gain weight but they haven't really thought about exactly what type of effort that requires. One question that is good to ask yourself is "What did it take for THAT person that is already there to do it?" If you understand the task ahead then you are prepared for the work ahead of you. Eating healthy is difficult because there are so many choices that AREN'T healthy that you need a strong will and a strong mind to stay on task.

Keep in mind that eating well is very attainable even if you falter sometimes. No one person is perfect but consistency is the most important component if you can build a regiment then you can continue to improve upon it. If you start with simple goals of drinking more water, gradually tighten your rules as you become accustomed to the old ones and before you know it you will only be eating organic meat, vegetables, and fruits and you will look and feel better than you have ever felt!

The Perception of Healthy

2010-01-23T18:35:00.000-08:00

I am writing this post because as a trainer I continue to find that in general many people have a very distorted view of what a 'healthy' individual should be like. On top of that they hear so much conflicting information from their doctors, from nutritionists, dieticians, and the internet. In writing these blogs I find myself acting as an anthropologist more than a trainer or more than just a trainer at least which has surprised me. I didn't really think my degree in anthropology would come to use. I mean sure I wanted to apply myself to the discipline but didn't know how I could possibly add something to it that was unique but now it seems I have found that unique application of what I learned in school...ANYWAY...

Today some of the most common characteristics of people are overweight/obesity, diabetes specifically type 2 is on the rise, heart conditions, high blood pressure, and high cholesterol. I like to think that I am a good critical thinker, that I am good at questioning 'facts' and information that I am given. Today, I was watching a news channel on the TV at the gym and on the ticker at the bottom it said "1 in 5 children have high cholesterol" and I thought how shocking this would appear to most people watching the news broadcast. I thought about how the same would apply to blood pressure, heart attacks, diabetes, and other common medical problems. To me, it is obvious that the eating habits of most adults have gone downhill dramatically and it goes without saying they are feeding their children THE SAME THING! So now we have adult health problems becoming children's health problems. I ask you this, what about heart problems? What do you think are the major factors contributing to heart problems? What are the factors contributing to the development of Type 2 diabetes?

When I ask myself that question I am reminded of my grandfather because he has had 2 heart attacks, and when I was 12 years old he told me that I would probably have a heart attack someday. I thought he was ridiculous, and mean for saying that. He said that because we both have a similar ear cartilage I would suffer the same fate as him...I'll wait for you to stop laughing. If you did laugh at that story then think about the concept for a moment. Can the potential for a heart attack be passed down through the family tree? I am going to suggest that it can't. In the case of my grandfather, he went on low fat and low sodium diets and he had to excercise regularly. This brings me to my point. His diet and my family's, probably had a larger affect on his chances for having a heart attack. His lifestyle also had to have played a large role because he is an attorney, and let me tell you, he knows how to argue! STRESS...so what about cholesterol? In cholesterol I question the idea of high cholesterol as well as the prevalence of it.

With cholesterol I question the fact that what we consider to be normal levels keeps going lower and lower while more people are considered to have high cholesterol. In Anthropology we used to say the exception proves the rule. This means that if most humans are one way, but not all, then the characteristic most common is a trait of humankind. It just means that the trait in question DIDN'T HAVE to be common but it was. If that didn't make sense just email or comment and I'll expand on it further. What I'm saying is that if you determine a 'normal' level of cholesterol to be lower than 90% of the population than that isn't the normal level. The drug companies are making money though...You do need cholesterol as a human being

Function (Taken from Wikipedia)

Cholesterol is required to build and maintain membranes; it regulates membrane fluidity over the range of physiological temperatures. The hydroxyl group on cholesterol interacts with the polar head groups of the membrane phospholipids and sphingolipids, while the bulky steroid and the hydrocarbon chain are embedded in the membrane, alongside the nonpolar fatty acid chain of the other lipids. In this structural role, cholesterol reduces the permeability of the plasma membrane to protons (positive hydrogen ions) and sodium ions.[5]

Within the cell membrane, cholesterol also functions in intracellular transport, cell signaling and nerve conduction. Cholesterol is essential for the structure and function of invaginated caveolae and clathrin-coated pits, including caveola-dependent and clathrin-dependent endocytosis. The role of cholesterol in such endocytosis can be investigated by using methyl beta cyclodextrin (MβCD) to remove cholesterol from the plasma membrane. Recently, cholesterol has also been implicated in cell signaling processes, assisting in the formation of lipid rafts in the plasma membrane. In many neurons, a myelin sheath, rich in cholesterol, since it is derived from compacted layers of Schwann cell membrane, provides insulation for more efficient conduction of impulses.[6]

Within cells, cholesterol is the precursor molecule in several biochemical pathways. In the liver, cholesterol is converted to bile, which is then stored in the gallbladder. Bile contains bile salts, which solubilize fats in the digestive tract and aid in the intestinal absorption of fat molecules as well as the fat-soluble vitamins, Vitamin A, Vitamin D, Vitamin E, and Vitamin K. Cholesterol is an important precursor molecule for the synthesis of Vitamin D and the steroid hormones, including the adrenal gland hormones cortisol and aldosterone as well as the sex hormones progesterone, estrogens, and testosterone, and their derivatives.

Some research indicates that cholesterol may act as an antioxidant.[7]

So it goes without saying that you need to have it so why is it blamed as THE culprit for heart problems and nothing else? Maybe its the processing, maybe its the preservatives, maybe its the synthesized chemicals that are used because they are cheaper, maybe its all the corn and grain products that shouldn't be in EVERYTHING? Maybe its that no one drinks enough water? or eats enough vegetables? Think about it...

Eating made simple

2010-01-14T20:36:00.000-08:00

I try as often as I can to peruse the many health, fitness, and diet articles I can find because I am just curious to find out what information is being passed around. The internet makes everything so accessible its just awesome how easy it is to find whatever it is you are looking for. With that said it is also easy to find information from any source which means junk information. Just now I was looking through an article I found about the 10 best diet books out there. The one question I have when I read about all of these books is when did eating become so mystifying? Its as though our dietary habits are hidden in ancient secrets that are protected in a secret mountain cave somewhere and everyone has an idea of what MIGHT be right but no one knows for sure. In my first post I asked that anyone who reads this take a step for a moment and think...remember when we used to have to do that in school? When we would be presented with an idea and the teacher would encourage complete dissection of that idea. I think we sometimes forget to just take a moment and think about what we are hearing, what we are reading, or what we are being told. Just THINK...what makes sense? Keep it simple, the answers are not always complex. Our society has certainly grown into a very complex system, but that doesn't mean that our answers always have to be construed from the minds of so called genii. We are all human and we have the POTENTIAL to think intelligently...the POTENTIAL

Ok, so where am I going with all of this? Well because I am reading America's Top 10 Healthiest Diets on cnn.com in their health section. (http://living.health.com/2008/12/16/americas-top-10-healthiest-diets/)...One of the diet books found out through scientific study that humans like to feel full...if only you could see my face right now...that humans like to feel full, SO we should eat foods based on their energy DENSITY! That sounds awfully complicated, what does that mean? The author of this particular book suggests fruits and vegetables because the will fill you up but you won't over eat. Wow, I'm glad that we did all that research in order to figure that out. Another common aspect of diet books is calorie counting, cutting calories, point systems, etc. One common theme...CALORIES.

My issue with focusing so intently on calories is how much is ignored when doing this. For instance, what about macronutrients? Our bodies need certain nutrients that come from proteins, carbohydrates, and fats. A calorie doesn't measure any of that. A calorie in scientific terms refers to the amount of energy needed to raise the temperature of water by 1 degrees Celsius from any standard initial temperature...look it up...back to my point. The amount of calories you eat doesn't give you any idea what vitamins or minerals you are taking in. My point here is that the human body requires many things which include more than just calories. Those calories need to come from the 3 macro-nutrients. Even the macro-nutrients can be broken down into Saturated Fats, Unsaturated, monounsaturated, polyunsaturated, etc...So it makes sense to say that it matters more WHAT you eat then the calories you take in because 1200 calories from Hershey Kisses will definitely not provide you with the nutrients you need.

In order to be healthy we need basic things. Water and food. We are more than 70% water, which means we need a lot to replenish what is lost in perspiration and waste removal. We need Proteins, Carbohydrates, and Fats to make sure that we get the vitamins and minerals we need. And to ensure that we get the right kind of energy that we need. Its simple...Drink water, eat protein, eat vegetables, eat fruits...and most importantly...FEEL GREAT AND BE HEALTHY!

Why should you avoid grains?

2010-01-09T15:18:00.000-08:00

When I started this blog it was because I had gotten irritated by the so called health articles out there telling everyone to eat lots and lots of whole grains while never mentioning vegetables or fruits as a source of proper nutrition. As a trainer, everytime someone asks me how to eat, they are always a little surprised at my answer. There are a few reasons for this, one being that in most cases they think they already know how to eat, and when I tell them what I want them to eat they are surprised that they don't know what is healthy for them. Another reason they are surprised is because there is a plethora of information on 'healthy eating' out on the internet that everyone has read at one time or another, and what I tell them contradicts that as well. What I tell them is common sense though, something that has gotten lost in the marketing and in all the studies that are constantly coming out. So why do I disagree?

First, my background is in anthropology(study of humans) so it starts there. When I first began learning about proper nutrition it was easy for me to follow because there is some basis in anthropology. For much of our history human beings were hunter gatherers and we lived outside in the wild in small groups. We hunted, we foraged, and we gathered our food supply. So the first question comes at this point...what foods would we have eaten if we lived this way? No way would we be eating bread! Wheat has to be grown, harvested, then milled, and we haven't even gotten to the baking yet! You know how much time that would have taken? We would have starved while we waited for it to finish! The same goes for pastas so they're out. What about oats and rice? Well lets think about that for a second. Lets start with the typical serving of oatmeal and/or rice. How much does it take to provide enough that you feel full when you eat it? My thought is that it takes a lot! Again, it would have to be grown and harvested and then in the case of oats milled and maybe even rolled before we could eat it. Thats a long time to wait for some food. Now you may be thinking "Don't vegetables have to be grown?" and the answer to that is yes they do. Unlike grains though, vegetables can be eaten right out of the ground they don't have to be cooked, and one vegetable no matter what it is will provide more nutrients than one grain.

That brings me to the nutrient content of grains vs. fruits and vegetables. All the advertisements and articles in favor of grains always talk about fiber! How many grams of fiber are in one serving of whole grains? If its a good source, probably about 5 to 7grams per serving. Wow thats a lot! Well wait, how many grams are in an avocado for instance? The answer is 11 to 17grams depending on the avocado. One apple for instance has 5 grams of fiber, an artichoke has 6.5 to 9grams from medium to large, and 1 cup of asparagus give you 3.6grams of fiber. Now fiber is just one of the many vitamins and minerals contained in fruits and vegetables! What about grains? I invite you to read your nutritional labels. Most breads vitamins added to them, but the quantities are very low, in fact in most processed foods that is the case because the process destroys the good stuff. How many people eat ridiculous portions when they eat bread or pasta? It just doesn't have the nutrient content.

Lastly, one the main things people are surprised to find out is that grains are inflammatory. The body does not feel good when we eat them. The incidents of food allergy to grains like wheat are on the rise, and thats becasue of this very thing. Grains cause distress to the digestive system and sooner or later it starts to catch up with humanity. How many people experience gas after eating grains? How many have loose bowls? I know this is gross but its necessary haha...Its because they disrupt the digestive system and they make you fat! How many people have love handles? Do you know what that comes from? It comes from a poor source of carbohydrates, mainly grains. I can't tell you how many people that I have trained that have lost their love handles after going off grains...and have had more normal digestion, less gas, and less digestive issues.

If you are interested in reading about what foods are good to eat and why I recommend checking out '150 of the Healthiest Foods on Earth by Jonny Bowden' its written like an encyclopedia of food so you can look for what you want to read about. Also, I recommend 'The No Grain Diet by Joseph Mercola' which talks about the dangers of grain. Finally, I recommend 'The Paleo-Diet by Loren Cordain' which further explains the anthropology in all of this diet stuff.

The Dangers of Soy

2010-01-05T13:40:00.001-08:00

One of the reasons I started writing this blog was because yesterday while perusing the articles on cnn.com I came across an article on foods that should be added to someone's diet in order to eat healthier. The article listed 5 things as important ingredients to a healthy diet. These 5 things were grains, soy, salmon, red wine, and green tea. I was a little annoyed at the fact that the media constantly throws out these articles on healthy eating that change every 5 minutes! So I decided to put a tiny post expressing some of my disgust and stating that it would be a better idea to add some vegetables and fruit to someone's diet than these 5 things. Anyway, long story short after getting riled up a little bit I decided I would try blogging thinking that who knows maybe people will read it. I can talk about why grains are NOT healthy, why soy is NOT healthy, and leave red wine for another discussion because I'd rather crucify grains and soy first! Today though, I wanted to talk about soy because it seems like the soy phenomenon has grown very rapidly in such a short period of time its kind of snuck up on me.

There are many reasons why you or anyone you know shouldn't eat soy. The major reason that I find whenever I do a little reading is that soy has a negative affect on the estrogen levels in a human body. Soy is rich in phytoestrogens, which can act like estrogen in the body. This will probably jump out to men first and foremost because we all want testosterone! We want to be manly and big and strong! So, more estrogen isn't appealing. Women should be alarmed too, however. Too much estrogen in women can be just as harmful. I found a really great resource on the web and the URL is www.soyonlineservice.co.nz. Soy is big business so what happens? You start to hear about the health benefits and about how its a wonder food. I pose the same question I posed yesterday with regards to cholesterol medication. If Soy is so amazing and so many people eat it everyday, then why are health problems increasing?

Check out the link, I picked it because it has links to press and research about the dangers of Soy and make the decision yourself. Food is a business and they market to you! We all take for granted that food is a necessity for life, but we forget that those that provide us with food are making money off of it. Your best interest is not their top priority, its the almighty dollar!

Why does everyone love processed food?

2010-01-04T18:17:00.000-08:00

I should add to that any grain for that matter. I want anyone who reads this to take a step back from the commercials, the cnn, the yahoo, and whatever other internet 'news' sites are reporting and think. If our knowledge of the workings of the human body has indeed become so deep then how come more people are on vast amounts of drugs and are still getting sick? Why are more people on cholesterol meds than before? How come heart disease hasn't gone down with the low fat/whole grain diet? Why do people think that its ok to put a bunch of preservatives into our food? Its called a preservative because it kills bacteria! If it kills another living thing what do you think its doing to your body?

The answer to those questions is that because our food is making us sick and unhealthy. Our food is packaged. Our food is processed. Our food is engineered. At first glance this all sounds like the saving grace of humanity. We have found a way to be superhuman! But it isn't true. Unfortunately we are not superhuman. In fact we are just plain old human and our bodies don't know a thing about technology. They don't know a thing about GMO, or Low Fat, or Soymilk, or whole grain, or bleach flour for that matter. Imagine our bodies are like a Ferrari. Wow, are they pretty and boy do they have the potential to drive really fast and look awesome doing it! But they can't if they don't have the proper fuel, if they don't have the proper maintenance...can you imagine anyone taking a Ferrari to Jiffy Lube for service? So why do we treat our bodies this way? Why do we feed them processed manufactured food. When I say that I mean 95% of the food we buy and eat is processed and manufactured somewhere. That is alarming, its like the Matrix or something. So what do we do then if something starts to malfunction in our body? We take a drug. Plain and simple we want what we want and when we can't have it well we have it anyway and then we figure out a way to fix whatever problems it causes except this time it causes new problems.

Nowadays, it seems like everyone has high cholesterol and everyone is going on cholesterol lowering drugs. How comes that hasn't fixed the problem? At least the pharmaceutical industry is making a fortune!