A recurring question people have for me is whether or not they should eat organic or conventional, or non-organic food, food. There are a lot of variables that we need to consider here, so the question isn't as easy as "yes" or "no."
Here are some factors that influence my decision about eating organic:
-Is it available?
Most of the time, organic produce isn't even available. Even though it's growing at a phenomenal rate, at least before the recession, it's not available to a large extent in most grocery stores, and most products don't even come in organic versions. My local grocery store has organic apples, pears, carrots, spinach, tomatoes, and bananas. So everything else you buy is conventional. There's no point eating organic lettuce with conventional carrots, radishes, and bean sprouts. It's either all organic, or it's not.
-Is it organic throughout the production line?
The production line includes the trip from the farm, to the truck, the warehouse, the cooler in the grocery store, the display, and everybody who handles it. There only has to be one leak in the system for conventional food to contaminate organic. Organic foods are poorly labeled, and most stores aren't very meticulous about contamination. At least Whole Foods has color-coded labels to identify organic and conventional foods, and takes extensive measures to make sure that organic produce isn't contaminated. The shelves and displays are sanitized before organic produce is displayed; organic produce must not be placed below conventional food, and workers change gloves after they have handled conventional produce. But that's only Whole Foods.
-Will I consume the pesticides and chemicals?
The Environmental Working Group has a list of items that you should always eat organic: apples, pears, cherries, kale, lettuce, carrots, grapes, nectarines, celery, and peppers. Other foods such as eggplant, avocados, bananas, tropical fruits, broccoli, tomatoes, and onions are relatively low in pesticides. Even so, if you're concerned about environment and the impact of pesticides and herbicides, then you'll want to eat as much organic as possible. The chemicals they use on bananas are nasty from what hear, but I haven't been to Costa Rica to confirm this. If you're eating meat, then please eat grass-fed, organic meat. Don't eat conventional, cheap meat full of pesticides and antibiotics. It's not worth it. Organic seafood doesn't exist.
-Can you afford it?
Most of the markup on organic produce is actually an emotional premium. That is, grocery stores know that people will pay a lot more for organic if they believe it's healthier for their bodies and the environment. It doesn't cost that much more to be organic, so most of the profit goes to the grocery store, not the farmer. It's a matter of how much it's worth to you: is the risk of consuming pesticides that great? Will it harm you? Will it increase your risk for cancer? Possibly. Pesticides might be one reason why cancer is so prevalent in today's society, but there's no definitive proof. Here's what I say: choose organic when you buy the foods I mentioned above, and then be more liberal with other foods with tough skins.
-Does organic food have more ingredients?
It's not clear. A British report last year sponsored by the Food Standards Agency in the UK analyzed 55 studies and concluded that organic and conventional food has equal amounts of eleven nutrients, including calcium zinc, vitamin c, magnesium and potassium. It did not measure flavonoids or antioxidant content. Other studies have shown that organic foods have more antioxidants and flavonoids than conventional produce. Will it make a difference? Oxidation is what makes you age, so if you want to slow down the aging process, then you'll want as many antioxidants as you can. Of course, you can always take a supplement if you can't find organic produce. If you're an athlete, then get as many antioxidants as you can. In 2008 the Organic Center found that organic foods has more nutrients, and a French study last year concluded that organic produce has more minerals and antioxidants and fewer nitrates. Pesticide levels can fall dramatically just after a few days of eating just organic foods.
Take Home Message
Don't go all over the area getting organic food. If you really want it, go to a natural food store where you'll get as much organic food as possible. Buy the 12 foods called the 'Dirty Dozen' by the Environmental Working Group, but don't worry about the other foods. Don't sacrifice your college education to buy organic. I think organic is better for the environment, and it's probably not healthy to chronically ingest pesticides.
Kevin
Wednesday, February 17, 2010
Tuesday, February 16, 2010
Choosing Good Meat
Meat is usually the main course of the American diet. Notice how we say that someone is a "meat and potatoes" kind of guy. We always call our meals "meat and (insert side dish)." Even though the side dishes provide more nutrients than the meat, those are referred to as the second course. The meat is the main show. As a "flexitarian," this distresses me, but I just have to accept that.
Having watched 'Food Inc.', and having read Fast Food Nation and a couple other books that describe in graphic detail the atrocious methods we use to raise and deliver meat in this country, I can't accept eating meat that doesn't meet certain standards. If you're going to eat meat, then hear are my recommendations.
-Eat seafood. Yes, seafood is meat. Fish are animals too. Sardines, Wild Alaskan salmon, Maine tilapia, mahi mahi, and Gulf shrimp make great choices.
-Free range omega-3 eggs. Eggland's Best makes the best eggs. They're usually brown and they're only $3.50 per box. That's a lot of protein for $3.50, folks.
-Look for meat that meets the USDA organic label. This means the animals have been raised with pesticides, hormones, antibiotics or grains with GMOs. Get grass-fed meat, as it has a lot more conjugated linoleic acid and omega-3 fatty acids. "Free range" and "cage-free" doesn't mean outdoors. If you're not sure, contact the manufacturer. If they actually use good standards, they'll be more than happy to tell you. If not, they'll avoid you like Tyson chicken.
-For beef, don't worry about saturated fat. It's not that bad. Saturated fat plus sugar will kill you. You need a certain amount of fat, and grass-fed beef is a good way to get it.
-Lamb- these animals need a lot of land. Whether or not they're raised humanely, they're still using a lot of resources.
Pork- Refer to beef.
Venison/deer- buy it from a local hunter. Venison is a very lean but tasty meat. Wild game is the best way to eat meat. Humanely killed and not loaded with corn.
Turkey- get heritage turkeys or go to an organic market. I once ordered a turkey from a local farm in Maryland. It wasn't certified but I called them to make sure their standards met mine. Their standards are so good that kids take tours of the facility!
Chicken Breast- skinless has less fat, but so what? If you like dark meat, then eat it. Just make sure the quality is good. Crappy, skinless chicken is worse than a high-quality, full-fat meat.
Buffalo/Bison- Go to Ted Turner's restaurant.
I hope this helps. Your best bet is to go to Trader Joe's or Whole Foods to get the highest quality of meat. Avoid Tyson, Purdue and Smithfield. If it's cheap, don't eat it. There's a reason it's cheap. And you probably don't want to know what it is.
Kevin
Having watched 'Food Inc.', and having read Fast Food Nation and a couple other books that describe in graphic detail the atrocious methods we use to raise and deliver meat in this country, I can't accept eating meat that doesn't meet certain standards. If you're going to eat meat, then hear are my recommendations.
-Eat seafood. Yes, seafood is meat. Fish are animals too. Sardines, Wild Alaskan salmon, Maine tilapia, mahi mahi, and Gulf shrimp make great choices.
-Free range omega-3 eggs. Eggland's Best makes the best eggs. They're usually brown and they're only $3.50 per box. That's a lot of protein for $3.50, folks.
-Look for meat that meets the USDA organic label. This means the animals have been raised with pesticides, hormones, antibiotics or grains with GMOs. Get grass-fed meat, as it has a lot more conjugated linoleic acid and omega-3 fatty acids. "Free range" and "cage-free" doesn't mean outdoors. If you're not sure, contact the manufacturer. If they actually use good standards, they'll be more than happy to tell you. If not, they'll avoid you like Tyson chicken.
-For beef, don't worry about saturated fat. It's not that bad. Saturated fat plus sugar will kill you. You need a certain amount of fat, and grass-fed beef is a good way to get it.
-Lamb- these animals need a lot of land. Whether or not they're raised humanely, they're still using a lot of resources.
Pork- Refer to beef.
Venison/deer- buy it from a local hunter. Venison is a very lean but tasty meat. Wild game is the best way to eat meat. Humanely killed and not loaded with corn.
Turkey- get heritage turkeys or go to an organic market. I once ordered a turkey from a local farm in Maryland. It wasn't certified but I called them to make sure their standards met mine. Their standards are so good that kids take tours of the facility!
Chicken Breast- skinless has less fat, but so what? If you like dark meat, then eat it. Just make sure the quality is good. Crappy, skinless chicken is worse than a high-quality, full-fat meat.
Buffalo/Bison- Go to Ted Turner's restaurant.
I hope this helps. Your best bet is to go to Trader Joe's or Whole Foods to get the highest quality of meat. Avoid Tyson, Purdue and Smithfield. If it's cheap, don't eat it. There's a reason it's cheap. And you probably don't want to know what it is.
Kevin
Sunday, February 14, 2010
Sweeteners
I talked about Splenda a few months ago and how too much might not be a good thing. I don't believe Splenda per se is that bad. After all, most sports supplements contain it. And I don't see athletes leaning over and dieing. But too much could clog your liver and maybe even disrupt your metabolism. To date, there isn't much evidence for that, but I would still limit Splenda.
I'm now going to talk about natural sweeteners.
Stevia- my preferred choice. You can get in tablets, in liquid form, or as a powder. I prefer the liquid form and add it to my tea and smoothies. Tablets work best when you're on the road and all the restaurant has is the pink stuff. South Americans have been using this sweetener for years. Stevia arrived in the US not too long ago, and until last year it was called a "dietary supplement." No longer. Now it's being used in many products such as soda and candy. Even though stevia is non-glycemic, that is, it doesn't raise blood sugar, it might trigger an insulin response because the brain senses that it is sweet. There is no definitive proof of this, and the long use of this sweetener attests to its safety.
Lo han- this is extract of a Chinese fruit. 250x sweeter than sugar.
Erythritol- tastes similar to sugar but is usually combined with other sweeteners.
Agave- the nectar of the desert plant in Mexico, it has a lower glycemic-index than honey because of its high fructose content. Limit yourself to one tablespoon. It's not calorie-free.
Barley malt syrup- the maltose in this sweetener doesn't raise insulin levels. Works well in baking or cooking.
Brown rice syrup- cultured cooked rice and enzymes converts sugar to maltose. Haven't seen too much. Not a lot of feedback here.
Purevia/Truvia- Pepsi makes the former while Coca Cola makes the latter. They're actually hybrids of the purified extract of stevia, or rebaudioside A, and erythritol, a sugar alcohol. One study showed that rebiana caused mutations, but the amounts were extraordinarily large. But the Joint Food and Agriculture Organization of the United Nations/World Helath Organization Expert Committee on Food Additives declared it safe as a sweetener. The Japanese have used it since the 1970s with no problem. These sweeteners come in packets, and PureVia can be found in SoBe Life Water, my favorite "sports drink."
Aspartame/saccharin- the evidence is mixed here. I like to splurge on Diet Cherry Coke once in awhile. Some lab tests have shown that these sweeteners can cause cancer in rats. To be safe, limit it.
Kevin
I'm now going to talk about natural sweeteners.
Stevia- my preferred choice. You can get in tablets, in liquid form, or as a powder. I prefer the liquid form and add it to my tea and smoothies. Tablets work best when you're on the road and all the restaurant has is the pink stuff. South Americans have been using this sweetener for years. Stevia arrived in the US not too long ago, and until last year it was called a "dietary supplement." No longer. Now it's being used in many products such as soda and candy. Even though stevia is non-glycemic, that is, it doesn't raise blood sugar, it might trigger an insulin response because the brain senses that it is sweet. There is no definitive proof of this, and the long use of this sweetener attests to its safety.
Lo han- this is extract of a Chinese fruit. 250x sweeter than sugar.
Erythritol- tastes similar to sugar but is usually combined with other sweeteners.
Agave- the nectar of the desert plant in Mexico, it has a lower glycemic-index than honey because of its high fructose content. Limit yourself to one tablespoon. It's not calorie-free.
Barley malt syrup- the maltose in this sweetener doesn't raise insulin levels. Works well in baking or cooking.
Brown rice syrup- cultured cooked rice and enzymes converts sugar to maltose. Haven't seen too much. Not a lot of feedback here.
Purevia/Truvia- Pepsi makes the former while Coca Cola makes the latter. They're actually hybrids of the purified extract of stevia, or rebaudioside A, and erythritol, a sugar alcohol. One study showed that rebiana caused mutations, but the amounts were extraordinarily large. But the Joint Food and Agriculture Organization of the United Nations/World Helath Organization Expert Committee on Food Additives declared it safe as a sweetener. The Japanese have used it since the 1970s with no problem. These sweeteners come in packets, and PureVia can be found in SoBe Life Water, my favorite "sports drink."
Aspartame/saccharin- the evidence is mixed here. I like to splurge on Diet Cherry Coke once in awhile. Some lab tests have shown that these sweeteners can cause cancer in rats. To be safe, limit it.
Kevin
The Bone Diet
I used to work with a client who had osteopenia, a precursor to osteoporosis. She asked me for my advice on building healthy bones. Of course, the best way to do that is with weight-bearing exercise. That's why she came to me.
Diet is another good way to build strong bones, but medications such as Fosamax Boniva probably aren't. Users report everything from bone and join pain, destruction of the jaw bone, esophageal reflux, and spontaneous fracture of the bone. If you thought the brakes on a Toyota were dangerous, then you haven't been taking these drugs.
Fortunately she wasn't taking these medications. Instead, she was talking 1,000 IU of vitamin D3 (cholecalciferol). I told her to get at least 2000 IU. I take 4000 IU per day, but I'll take less during the summer when there's more sunlight.
If you're going to get calcium in your diet, then skip the dairy. Dairy can actually leach calcium from your bones. It's no wonder that this country has one of the highest rates of osteoporosis. Most people in this world lack the enzyme to digest milk so clearly it's not an essential food. If you're trying to avoid dairy, then watch out for whey and casein, two cow-milk proteins. If you have to eat dairy, then get organic and make sure the quality is good. Plant-based milks are fortified with calcium: soy milk, rice, oat
If you're worried about osteoporosis, get 1,200 mg of calcium daily. Good sources of calcium include chard, spinach, broccoli, beans, figs, edamame, and almonds.
What's not known is that vitamin K is also important. It increases bone density and reduces the risk of fracture. I recommend supplementing with 50-100 mcg of k2. You can also get k in miso, a fermented source of soy.
Like always, avoid processed foods, trans fats, and high amounts of meat. Meat contains arachidonic acid, a fatty acid that's inflammatory. Exercise to strengthen bones. Take an antioxidant supplement to reduce COX-2, a enzyme that's a major source of inflammation. Like I said in my post about spices, add tumeric and ginger to your diet, as they have anti-inflammatory effects. Of course, take your fish oil to reduce inflammation.
A good combination of exercise, a clean diet, fish oil, no unnecessary medications, and supplements will manage the pain of osteoarthritis.
Keep those bones strong, especially if you don't walk or run a lot.
Kevin
Diet is another good way to build strong bones, but medications such as Fosamax Boniva probably aren't. Users report everything from bone and join pain, destruction of the jaw bone, esophageal reflux, and spontaneous fracture of the bone. If you thought the brakes on a Toyota were dangerous, then you haven't been taking these drugs.
Fortunately she wasn't taking these medications. Instead, she was talking 1,000 IU of vitamin D3 (cholecalciferol). I told her to get at least 2000 IU. I take 4000 IU per day, but I'll take less during the summer when there's more sunlight.
If you're going to get calcium in your diet, then skip the dairy. Dairy can actually leach calcium from your bones. It's no wonder that this country has one of the highest rates of osteoporosis. Most people in this world lack the enzyme to digest milk so clearly it's not an essential food. If you're trying to avoid dairy, then watch out for whey and casein, two cow-milk proteins. If you have to eat dairy, then get organic and make sure the quality is good. Plant-based milks are fortified with calcium: soy milk, rice, oat
If you're worried about osteoporosis, get 1,200 mg of calcium daily. Good sources of calcium include chard, spinach, broccoli, beans, figs, edamame, and almonds.
What's not known is that vitamin K is also important. It increases bone density and reduces the risk of fracture. I recommend supplementing with 50-100 mcg of k2. You can also get k in miso, a fermented source of soy.
Like always, avoid processed foods, trans fats, and high amounts of meat. Meat contains arachidonic acid, a fatty acid that's inflammatory. Exercise to strengthen bones. Take an antioxidant supplement to reduce COX-2, a enzyme that's a major source of inflammation. Like I said in my post about spices, add tumeric and ginger to your diet, as they have anti-inflammatory effects. Of course, take your fish oil to reduce inflammation.
A good combination of exercise, a clean diet, fish oil, no unnecessary medications, and supplements will manage the pain of osteoarthritis.
Keep those bones strong, especially if you don't walk or run a lot.
Kevin
Friday, February 12, 2010
The Immunity Diet
Have you been getting sick recently? It might be because you touched your face. It might be because you take public transportation, or you share keyboards, or you're locker rooms a lot, or you work with clients a lot. There are billions of bacteria in your body and you can't avoid it. Even wearing white gloves like Michael Jackson won't protect you completely.
One of my colleagues the other day asked me to get him some echinacea oil because he said it helped prevent and treat his colds during the winter. The reviews on echinacea is mixed, but I started to investigate other ways to boost your immunity.
Cortisol is a hormone that's released when we experience large amounts of stress. Cortisol is no good. With all things equal it can add body fat, without changing your diet or exercise. It's that powerful. How do you combat it? Get your finances straight. Find a job you like. Hang out with people who support you. In fact, the new study of psychoneuroimmunology shows that loving relationships can boost immunity and lower cortisol. So if you're a loner, go to happy hour once in awhile. Stress also exhausts your kidneys, where our adrenal glands are. Adrenal glands help us adapt to change and if they're not working properly, then you'll be more susceptible to colds and other illnesses.
Have plenty of joy in your life. Read scripture. Turn off the news. Spend time with friends and family. Don't miss opportunities to have good times with people. If that means going to a restaurant, then go.
Vitamin C (cleverly called emergency-C at Trader Joe's). Stress depletes vitamin C, which helps your immune system fight off pathogens. If you eat a lot of fruits and vegetables, you probably get enough. 1000 mg is enough. Your multivitamin should provide plenty. Don't fall for megadoses. They dehydrate you and cause diarrhea.
Like Vitamin C, Zinc helps your lymphocytes fight infection. Zinc has the added benefit of cutting the length of colds. Aim for 15 mg per day, and up to 50 mg every when you're sick. Good sources include seafood and meat, but if you're vegetarian, take a supplement.
Vitamin A, E, D- You should always supplement with vitamin D. Aim for 4000 mg per day. You can usually get enough vitamin A through your MV and plenty of fruits and vegetables. You can supplement while you're sick with 20,000 IUs. Vitamin E is usually found in nuts, but you can also supplement.
Coconut oil- It seems researchers are finding more and more reasons to eat coconut oil. I still don't eat it, as I usually don't cook much. But coconut has lauric acid, a type of saturated fat, which is antimicrobial.
Other supplements- AHCC is a mushroom plenty that aids the immune system. Olive leaf extract boosts the immune system and helps fight infections. Elderberry, like zinc, reduces the length of the flu.
Looking forward to spring,
Kevin
One of my colleagues the other day asked me to get him some echinacea oil because he said it helped prevent and treat his colds during the winter. The reviews on echinacea is mixed, but I started to investigate other ways to boost your immunity.
Cortisol is a hormone that's released when we experience large amounts of stress. Cortisol is no good. With all things equal it can add body fat, without changing your diet or exercise. It's that powerful. How do you combat it? Get your finances straight. Find a job you like. Hang out with people who support you. In fact, the new study of psychoneuroimmunology shows that loving relationships can boost immunity and lower cortisol. So if you're a loner, go to happy hour once in awhile. Stress also exhausts your kidneys, where our adrenal glands are. Adrenal glands help us adapt to change and if they're not working properly, then you'll be more susceptible to colds and other illnesses.
Have plenty of joy in your life. Read scripture. Turn off the news. Spend time with friends and family. Don't miss opportunities to have good times with people. If that means going to a restaurant, then go.
Vitamin C (cleverly called emergency-C at Trader Joe's). Stress depletes vitamin C, which helps your immune system fight off pathogens. If you eat a lot of fruits and vegetables, you probably get enough. 1000 mg is enough. Your multivitamin should provide plenty. Don't fall for megadoses. They dehydrate you and cause diarrhea.
Like Vitamin C, Zinc helps your lymphocytes fight infection. Zinc has the added benefit of cutting the length of colds. Aim for 15 mg per day, and up to 50 mg every when you're sick. Good sources include seafood and meat, but if you're vegetarian, take a supplement.
Vitamin A, E, D- You should always supplement with vitamin D. Aim for 4000 mg per day. You can usually get enough vitamin A through your MV and plenty of fruits and vegetables. You can supplement while you're sick with 20,000 IUs. Vitamin E is usually found in nuts, but you can also supplement.
Coconut oil- It seems researchers are finding more and more reasons to eat coconut oil. I still don't eat it, as I usually don't cook much. But coconut has lauric acid, a type of saturated fat, which is antimicrobial.
Other supplements- AHCC is a mushroom plenty that aids the immune system. Olive leaf extract boosts the immune system and helps fight infections. Elderberry, like zinc, reduces the length of the flu.
Looking forward to spring,
Kevin
Wednesday, February 10, 2010
The Libido Diet
The popularity of Viagra, Cialis, and Extenz indicates that erectile dysfunction and sexual performance is a primary concern among men. The elusive quest for foods, herbs, and spices that act as aphrodisiac is as old as civilization. ED affects 30 million American men. Even ladies suffer from poor sexual performance. The Journal of the American Medical Association reports that 43 million report sexual dis-satisfaction.
There are physical and mental reasons why you might have a flagging libido. Mental reasons include too much stress, a low-calorie diet, anger, anxiety, and even financial problems. These reasons, combined with poor diet, can really zap your energy and sexual performance.
I'm here to talk about the physical or diet reasons. If you don't work out or you're pretty sedentary, you're not going to have much of a sex life for a couple reasons. First, you're not going to be very attractive. You're not going to have a lot of energy, and the opposite sex isn't going to be inclined to come to you. You might be able to sweet talk them, but a good body is going to help. But exercise also boosts circulation. Good circulation can improve mental health, and clean out all your organs, including your reproductive organs. exercise raises levels of chemicals in the brain that make you more lustful.
So if you're not working out, start. If you have anxiety, worry, and too much stress in life, fix that. Eliminate as much as possible. But assuming your problem is mental, then you might want to include some of the following foods.
Almonds and avocados contain fatty acids that improve brain health. Remember, good mental health is important for a good sexual life.
Celery- contains androsterone, a hormone that can attract women
Capsaicin- not a food, but a compound found in chili peppers. They make chili peppers hot
Chocolate- raises level of chemicals that make you feel in love
Coconut- the scent of coconut can actually arouse men and women
Oysters- the mineral zinc helps improve sexual functioning
Figs- amino acids enhance performance
Lavender- the scent in candles is a sexual stimulate
Licorice candy- if you want to turn on female, give her a couple pieces of candy. Don't get Twizzlers, they contain a lot of junk. Get natural licorice at Whole Foods.
Nutmeg- the spice found in Indian food has been used to boost desire for centuries
Pumpkin Pie- just the aroma can arouse sexual desire
Popcorn- its aroma makes men want to have sex
Finally, there is one supplement that might help. L-arginine, an amino acid, can help boost circulation. But before buying a supplement, or a prescription medication, I recommend you eat these natural foods, take care of your stress, and move a lot. You should eat these foods and work out anyway. So better sexual performance might be one more reason to find time to exercise.
Kevin
There are physical and mental reasons why you might have a flagging libido. Mental reasons include too much stress, a low-calorie diet, anger, anxiety, and even financial problems. These reasons, combined with poor diet, can really zap your energy and sexual performance.
I'm here to talk about the physical or diet reasons. If you don't work out or you're pretty sedentary, you're not going to have much of a sex life for a couple reasons. First, you're not going to be very attractive. You're not going to have a lot of energy, and the opposite sex isn't going to be inclined to come to you. You might be able to sweet talk them, but a good body is going to help. But exercise also boosts circulation. Good circulation can improve mental health, and clean out all your organs, including your reproductive organs. exercise raises levels of chemicals in the brain that make you more lustful.
So if you're not working out, start. If you have anxiety, worry, and too much stress in life, fix that. Eliminate as much as possible. But assuming your problem is mental, then you might want to include some of the following foods.
Almonds and avocados contain fatty acids that improve brain health. Remember, good mental health is important for a good sexual life.
Celery- contains androsterone, a hormone that can attract women
Capsaicin- not a food, but a compound found in chili peppers. They make chili peppers hot
Chocolate- raises level of chemicals that make you feel in love
Coconut- the scent of coconut can actually arouse men and women
Oysters- the mineral zinc helps improve sexual functioning
Figs- amino acids enhance performance
Lavender- the scent in candles is a sexual stimulate
Licorice candy- if you want to turn on female, give her a couple pieces of candy. Don't get Twizzlers, they contain a lot of junk. Get natural licorice at Whole Foods.
Nutmeg- the spice found in Indian food has been used to boost desire for centuries
Pumpkin Pie- just the aroma can arouse sexual desire
Popcorn- its aroma makes men want to have sex
Finally, there is one supplement that might help. L-arginine, an amino acid, can help boost circulation. But before buying a supplement, or a prescription medication, I recommend you eat these natural foods, take care of your stress, and move a lot. You should eat these foods and work out anyway. So better sexual performance might be one more reason to find time to exercise.
Kevin
Monday, February 8, 2010
25 Ways to Make Football Better
Last Sunday it was 6:00 before I realized that football was on. I had totally forgotten. I used to be a big football fan through high school. Then I slowly drifted away. The most football I’ve watched since then is the first season of Playmakers and the movie Any Given Sunday, both negative portrayals of football.
I was thinking about why I don’t watch football anymore. I’m sick of pass interference, onsides kicks, instant replay, strict rules on being out of bounds, commercials, and the constant down time. Instead of naming this post “25 Reasons Football Sucks,” I’d rather make it positive and call it “25 Ways to Improve Football.”
Since 1970 football has been America’s pastime, despite everything George Will says about baseball. Baseball doesn’t have the allure it used to, and football is without a doubt a much bigger draw than baseball. More kids watch it, and nobody talks about baseball on Monday mornings like they do football.
I like many things about America, but I don’t love everything. One is our fascination and obsession with a truly stupid sport. It doesn’t have to be stupid. The sport could implement my rules and make it a great national pastime. But until profits and popularity decline, it won’t happen. It boggles me how we could enjoy a sport like this, which is really a corrupt and slow version of another great sport, rugby.
Here are my 25 recommendations for Roger Goodell and the 32 owners of football.
Get rid of instant replay. There are enough delays and pauses in the game, so why add another one? Save instant replay for the playoffs when calls are critical. Baseball has no instant replay, and neither should football. Have faith in the refs.
Why do refs have to announce the call to the entire stadium? They should make a signal and penalize the team.
Allow false starts.
Have a staggered schedule. Start games at 1:00, 2:00, 3:00, 4:00 and 8:00 on Sundays. Have on game on Thursday, and another on Saturday.
Decrease the play clock from 40 to 30 seconds. These guys should sprint to the line of scrimmage.
Ban running plays inside the 10
Ban field goals in overtime
Allow each team to have possession in overtime
Be more liberal about being out of bounds. How many games have been delayed because refs can’t determine whether or not a receiver was 2/10s of an inch out of bounds? Does it matter?
Ban on-sides kicks.
Quarterbacks shouldn’t be allowed to spike the ball at the end of the game to kill the clock.
Get rid of the two-minute warning. This is another excuse for a commercial break.
Get rid of commercial breaks between the kickoff and the first play from the line of scrimmage.
Get rid of special teams. The kicking team should use its defensive unit. The receiving team should use its offensive unit.
Get rid of the extra point. A field goal is a field goal.
Allow pass interference. Can anyone actually define pass interference? Isn’t part of the game blocking the pass?
Make two preseason games regular season games.
Get rid of bye weeks. Our troops abroad don’t get a bye week, neither should pampered football players.
Allowing holding, interference, and any other “penalty” that requires physical contact.
Ban players above 300 pounds.
Get rid of salary caps. Most of the revenue in football comes from television. There are no “big markets” and “small markets.” As long as each stadium is filled to capacity, there’s no difference between Cincinnati and Chicago.
Combine the position of fullback and running back
Change the season from September-January to March –July. The Super Bowl could be anywhere
Increase the length of each quarter to 20:00 and don’t stop the clock except for an occasional commercial break.
Allow quarterbacks to pass beyond the line of scrimmage. The quarterback rarely runs past this line anyway so why not let him pass?
If you think about it, soccer and rugby are far more logical games. It’s not a matter of running down the clock. Possession constantly changes. There are no penalties. There are no stoppages in play. When play goes out of bounds, the game quickly resumes. The goal in soccer is to put the ball into the net. The goal of rugby is to run past the end zone. Both those sports can easily be played by non-professionals. Both require far less equipment. Rugby is physically brutal, but soccer is not.
Football (which should be called passball) should do everything to emulate those two sports, which are far more popular on a global scale than football. People around the world watch the Super Bowl, but not regular season games.
There’s my prescription for a better form of football. Football’s popularity is due more to the successful marketing of the NFL than the nature of the sport, which, as you can see, is silly.
Kevin
I was thinking about why I don’t watch football anymore. I’m sick of pass interference, onsides kicks, instant replay, strict rules on being out of bounds, commercials, and the constant down time. Instead of naming this post “25 Reasons Football Sucks,” I’d rather make it positive and call it “25 Ways to Improve Football.”
Since 1970 football has been America’s pastime, despite everything George Will says about baseball. Baseball doesn’t have the allure it used to, and football is without a doubt a much bigger draw than baseball. More kids watch it, and nobody talks about baseball on Monday mornings like they do football.
I like many things about America, but I don’t love everything. One is our fascination and obsession with a truly stupid sport. It doesn’t have to be stupid. The sport could implement my rules and make it a great national pastime. But until profits and popularity decline, it won’t happen. It boggles me how we could enjoy a sport like this, which is really a corrupt and slow version of another great sport, rugby.
Here are my 25 recommendations for Roger Goodell and the 32 owners of football.
Get rid of instant replay. There are enough delays and pauses in the game, so why add another one? Save instant replay for the playoffs when calls are critical. Baseball has no instant replay, and neither should football. Have faith in the refs.
Why do refs have to announce the call to the entire stadium? They should make a signal and penalize the team.
Allow false starts.
Have a staggered schedule. Start games at 1:00, 2:00, 3:00, 4:00 and 8:00 on Sundays. Have on game on Thursday, and another on Saturday.
Decrease the play clock from 40 to 30 seconds. These guys should sprint to the line of scrimmage.
Ban running plays inside the 10
Ban field goals in overtime
Allow each team to have possession in overtime
Be more liberal about being out of bounds. How many games have been delayed because refs can’t determine whether or not a receiver was 2/10s of an inch out of bounds? Does it matter?
Ban on-sides kicks.
Quarterbacks shouldn’t be allowed to spike the ball at the end of the game to kill the clock.
Get rid of the two-minute warning. This is another excuse for a commercial break.
Get rid of commercial breaks between the kickoff and the first play from the line of scrimmage.
Get rid of special teams. The kicking team should use its defensive unit. The receiving team should use its offensive unit.
Get rid of the extra point. A field goal is a field goal.
Allow pass interference. Can anyone actually define pass interference? Isn’t part of the game blocking the pass?
Make two preseason games regular season games.
Get rid of bye weeks. Our troops abroad don’t get a bye week, neither should pampered football players.
Allowing holding, interference, and any other “penalty” that requires physical contact.
Ban players above 300 pounds.
Get rid of salary caps. Most of the revenue in football comes from television. There are no “big markets” and “small markets.” As long as each stadium is filled to capacity, there’s no difference between Cincinnati and Chicago.
Combine the position of fullback and running back
Change the season from September-January to March –July. The Super Bowl could be anywhere
Increase the length of each quarter to 20:00 and don’t stop the clock except for an occasional commercial break.
Allow quarterbacks to pass beyond the line of scrimmage. The quarterback rarely runs past this line anyway so why not let him pass?
If you think about it, soccer and rugby are far more logical games. It’s not a matter of running down the clock. Possession constantly changes. There are no penalties. There are no stoppages in play. When play goes out of bounds, the game quickly resumes. The goal in soccer is to put the ball into the net. The goal of rugby is to run past the end zone. Both those sports can easily be played by non-professionals. Both require far less equipment. Rugby is physically brutal, but soccer is not.
Football (which should be called passball) should do everything to emulate those two sports, which are far more popular on a global scale than football. People around the world watch the Super Bowl, but not regular season games.
There’s my prescription for a better form of football. Football’s popularity is due more to the successful marketing of the NFL than the nature of the sport, which, as you can see, is silly.
Kevin
Sunday, February 7, 2010
Wobbly Boards and Other Contraptions
One of the latest trends in the fitness industry is unstable surface training. Not too long ago I mentioned that walking/running sideways in the frontal plane was another trend that was catching on the industry. I concluded there was merit behind that method of training. Today we move from the cardio area to the "functional" fitness area of the gym. And instead of discussing a particular way to train, I'd like to talk about equipment: unstable surfaces.
There are several varieties of unstable surfaces: Airex pads, Reebok Boards, and Bosu balls. Bosu balls should be called semi-balls, because they have a flat base and a rounded top. Walk into any gym today and you'll see exercisers standing on one of these apparatuses. Even people working with trainers use these quite frequently.
I keep wondering whether or not these are beneficial, but first, we need to get examine the purported purpose of these wobbly boards. Many people will say because it's fun, or because it looks cool, or because everybody else is doing it (training incest, a topic for another article). These are not good reasons to do it.
A good reason might be because it promotes "balance." Let's define the difference between balance stability. Balance is maintaining your weight equally over a center of gravity. Stability refers to the ability to remain in a stable position, or in a static position. You can remain in a certain position despite exterior forces. I doubt most people understand the subtle distinctions between these two.
Another line of thinking is that if you can stay on your two feet on an unstable surface, then surely you'll become that much more resistant on stable surface. Good thinking, but I haven't seen much evidence for this.
Even if these wobbly boards did promote balance and stability, most people cannot manage their own body weight with one foot. So instead of using some expensive, fancy piece of equipment to increase your balance, why don't you make a more logical progression to your exercise and do it on one foot. It makes no sense to stand on a Bosu ball if you can't manage your body weight on one foot on a stable surface.
Also ask yourself why you need to improve your balance. If you're reaching old age and you're worried about falling over, then maybe you need to work on your balance to avoid costly and dangerous spills. Even then, Bosu balls and Airex pads might be overkill. If you're a skier or snowboarder, then you might need some additional balance work.
But I don't see how endurance athletes, strength athletes, hockey players, or basketball players would really benefit. How often are your ever on an unstable surface? How functional is that? If you're a hockey player, and a 200-pound defenseman creams you, you're going to fall down. It makes much more sense to assume a proper stance before a hit, work on your agility, and know how to prepare for a hit.
I also see a lot of stupid stuff on unstable surfaces. I see people doing all your traditional exercises (curls, tricep extension, squats, deadlifts) on Bosu balls. For the life of me, I cannot understand why. All this does is compromise the amount your can lift. As Brett Jones, Kettlebell expert, said in his interview with Mike Robertson, standing on a BOSU ball with five-pound dumbbells is not strength training! If you can normally press 100 pounds, you're not going to press that on an Airex pad. So you've compromised your strength, and you gain nothing by standing on the unstable surface.
What we're looking at here is a case of training incest. Because it looks cool, and everybody else is doing it, we should do it too. Unfortunately, because training is based on science and not fashion, I don't like "trends" or trendy exercises. Either it's functional or it's not. In this case, doing exercises on the unstable surface is non-functional. It might or might not improve your balance, but it definitely won't make your stronger.
If you're going to use one of these devices, then make sure you can answer these questions:
1. How will this make me a better athlete or stronger person?
2. What are the benefits?
3. How does this fit into my larger plan? Is this a natural progression?
4. Is this exercise based on science?
The one instance where I think it's beneficial to use unstable surfaces is during core training. You can do planks on the stability ball, stability ball roll outs, moguls, hamstring curls with your arms folded against your chest, stability ball push-ups, and even crunches. In fact, doing crunches on a stability ball will actually increase your range of motion. So if you're doing core work, a Swiss, or medicine, ball will actually be a logical way to progress your core training.
As for BOSU balls and other contraptions, skip them. If you don't know how to use or incorporate them, or if you don't know have a specific reason why you should use them, then don't. Want to work on your balance? Stand on one leg and close your eyes. Sometimes it's better to keep things simple.
Kevin
There are several varieties of unstable surfaces: Airex pads, Reebok Boards, and Bosu balls. Bosu balls should be called semi-balls, because they have a flat base and a rounded top. Walk into any gym today and you'll see exercisers standing on one of these apparatuses. Even people working with trainers use these quite frequently.
I keep wondering whether or not these are beneficial, but first, we need to get examine the purported purpose of these wobbly boards. Many people will say because it's fun, or because it looks cool, or because everybody else is doing it (training incest, a topic for another article). These are not good reasons to do it.
A good reason might be because it promotes "balance." Let's define the difference between balance stability. Balance is maintaining your weight equally over a center of gravity. Stability refers to the ability to remain in a stable position, or in a static position. You can remain in a certain position despite exterior forces. I doubt most people understand the subtle distinctions between these two.
Another line of thinking is that if you can stay on your two feet on an unstable surface, then surely you'll become that much more resistant on stable surface. Good thinking, but I haven't seen much evidence for this.
Even if these wobbly boards did promote balance and stability, most people cannot manage their own body weight with one foot. So instead of using some expensive, fancy piece of equipment to increase your balance, why don't you make a more logical progression to your exercise and do it on one foot. It makes no sense to stand on a Bosu ball if you can't manage your body weight on one foot on a stable surface.
Also ask yourself why you need to improve your balance. If you're reaching old age and you're worried about falling over, then maybe you need to work on your balance to avoid costly and dangerous spills. Even then, Bosu balls and Airex pads might be overkill. If you're a skier or snowboarder, then you might need some additional balance work.
But I don't see how endurance athletes, strength athletes, hockey players, or basketball players would really benefit. How often are your ever on an unstable surface? How functional is that? If you're a hockey player, and a 200-pound defenseman creams you, you're going to fall down. It makes much more sense to assume a proper stance before a hit, work on your agility, and know how to prepare for a hit.
I also see a lot of stupid stuff on unstable surfaces. I see people doing all your traditional exercises (curls, tricep extension, squats, deadlifts) on Bosu balls. For the life of me, I cannot understand why. All this does is compromise the amount your can lift. As Brett Jones, Kettlebell expert, said in his interview with Mike Robertson, standing on a BOSU ball with five-pound dumbbells is not strength training! If you can normally press 100 pounds, you're not going to press that on an Airex pad. So you've compromised your strength, and you gain nothing by standing on the unstable surface.
What we're looking at here is a case of training incest. Because it looks cool, and everybody else is doing it, we should do it too. Unfortunately, because training is based on science and not fashion, I don't like "trends" or trendy exercises. Either it's functional or it's not. In this case, doing exercises on the unstable surface is non-functional. It might or might not improve your balance, but it definitely won't make your stronger.
If you're going to use one of these devices, then make sure you can answer these questions:
1. How will this make me a better athlete or stronger person?
2. What are the benefits?
3. How does this fit into my larger plan? Is this a natural progression?
4. Is this exercise based on science?
The one instance where I think it's beneficial to use unstable surfaces is during core training. You can do planks on the stability ball, stability ball roll outs, moguls, hamstring curls with your arms folded against your chest, stability ball push-ups, and even crunches. In fact, doing crunches on a stability ball will actually increase your range of motion. So if you're doing core work, a Swiss, or medicine, ball will actually be a logical way to progress your core training.
As for BOSU balls and other contraptions, skip them. If you don't know how to use or incorporate them, or if you don't know have a specific reason why you should use them, then don't. Want to work on your balance? Stand on one leg and close your eyes. Sometimes it's better to keep things simple.
Kevin
Friday, February 5, 2010
Against the Grain
As you probably know I'm not a big fan of grains, especially wheat. I don't care whether or not it's "whole grain" or not. Grains are concentrated sources of calories. On an evolutionary timeline, the consumption of grain is new. The Neolithic Revolution occurred only 11,000 years ago. Our bodies still think grains are relatively new.
Grains come in many forms: buckwheat, barley, amaranth, arrowroot, rye, bulgar, durum flour, semolina, teff, Job's Tear, corn, oats, Kamut, millet, spelt, rice, sorghum, etc. The most ubiquitous grain is wheat. Highly subsidized, and highly allergic too. One more reason that you might want to consider eliminating wheat is that it's one of the most common allergens. Gluten/wheat intolerance occurs when the small intestine cannot properly digest gluten, a protein found in wheat. To be clear, gluten intolerance is not the same as Celiac's disease.
It's estimated that 1/1000 people are allergic to wheat, but there's a lot of evidence that indicates that many more people are "closet Celiacs." They are actually suffering the effects of gluten intolerance but don't even know it. Gluten intolerance can lead to digestive disorders, and can damage your adrenal glands. It can also exacerbate other health problems as well: cancer, autoimmune disorders, chronic pain syndromes, and neurological disorders. It is also associated with ADD, epilepsy, osteoporosis, premature birth, and liver diseases.
Gluten-free grains include amaranth, corn, brown rice, and quinoa. Some people with Celiac's disease can tolerate oats, but not all. Beware that many products in the grocery store include hidden sources of gluten. Watch out for hydrolyzed vegetable protein, maltodextrin, flavorings, and dextrin. Common sources include prepackaged meals, soups, and even canned vegetables. Watch out for energy bars. Almost all of those have some form of wheat. Good sources without wheat include Enjoy Life bars, Kind bars, and Clif Bars. Most products nowadays will deliberately indicate whether or not they contains wheat (as well as nuts, soy eggs, and milk).
If you've been have adverse reactions to any grains, then eliminate them now. If you feel that grains "don't agree" with you, then try to find the particular grain that triggers that adverse response. If you're trying to lose fat, then I'd eliminate grains all together. They're concentrated sources of calories. Starches and fat loss are bad combinations! There's a reason why skinny guys who want to gain muscle mass eat a lot of grains. They're concentrated sources of calories. If you do eat grains, only eat them during the first hour after exercise or for breakfast.
Don't believe claims that whole grains have to be part of a healthy diet. They're not very good sources of nutrition, and they're easy to overconsume. They taste awful alone, and I don't think they are necessary for optimal health. As for protein, they contain a little, but if you want protein, eat beans, nuts, and meat. Even as a very active triathlete, I avoid most grains. So even if you are very active, you probably still don't need them.
Kevin
Grains come in many forms: buckwheat, barley, amaranth, arrowroot, rye, bulgar, durum flour, semolina, teff, Job's Tear, corn, oats, Kamut, millet, spelt, rice, sorghum, etc. The most ubiquitous grain is wheat. Highly subsidized, and highly allergic too. One more reason that you might want to consider eliminating wheat is that it's one of the most common allergens. Gluten/wheat intolerance occurs when the small intestine cannot properly digest gluten, a protein found in wheat. To be clear, gluten intolerance is not the same as Celiac's disease.
It's estimated that 1/1000 people are allergic to wheat, but there's a lot of evidence that indicates that many more people are "closet Celiacs." They are actually suffering the effects of gluten intolerance but don't even know it. Gluten intolerance can lead to digestive disorders, and can damage your adrenal glands. It can also exacerbate other health problems as well: cancer, autoimmune disorders, chronic pain syndromes, and neurological disorders. It is also associated with ADD, epilepsy, osteoporosis, premature birth, and liver diseases.
Gluten-free grains include amaranth, corn, brown rice, and quinoa. Some people with Celiac's disease can tolerate oats, but not all. Beware that many products in the grocery store include hidden sources of gluten. Watch out for hydrolyzed vegetable protein, maltodextrin, flavorings, and dextrin. Common sources include prepackaged meals, soups, and even canned vegetables. Watch out for energy bars. Almost all of those have some form of wheat. Good sources without wheat include Enjoy Life bars, Kind bars, and Clif Bars. Most products nowadays will deliberately indicate whether or not they contains wheat (as well as nuts, soy eggs, and milk).
If you've been have adverse reactions to any grains, then eliminate them now. If you feel that grains "don't agree" with you, then try to find the particular grain that triggers that adverse response. If you're trying to lose fat, then I'd eliminate grains all together. They're concentrated sources of calories. Starches and fat loss are bad combinations! There's a reason why skinny guys who want to gain muscle mass eat a lot of grains. They're concentrated sources of calories. If you do eat grains, only eat them during the first hour after exercise or for breakfast.
Don't believe claims that whole grains have to be part of a healthy diet. They're not very good sources of nutrition, and they're easy to overconsume. They taste awful alone, and I don't think they are necessary for optimal health. As for protein, they contain a little, but if you want protein, eat beans, nuts, and meat. Even as a very active triathlete, I avoid most grains. So even if you are very active, you probably still don't need them.
Kevin
Sunday, January 31, 2010
Mind Your Manners
I've said it before and I'll say it again. How you eat is just as important as how much or what you do. You've probably "inhaled" food once in your life. You ate it so fast you didn't know what you ate. Well, don't do that. Especially if fat loss is your goal. Research consistently shows that those who eat slowly and mindfully lose more fat and maintain their weight more easily than those who eat voraciously.
Eating slowly and focusing on what you eat allows you to feel more fufilled emotionally and mentally. Here are a few tips to help you slow down:
-Use chopsticks. I remember I first started using chopsticks in the Spring of 2006. I've never stopped. It started as a habit, then it became an idosyncracy, and now it's a potent weapon to maintain a low body weight. I remember eating with one my relatives in Texas. When she saw me eating with chopsticks, she said, "you know, that's probably really healthy! I should do that too." She's right. She didn't need to lose fat, but her assessment was correct! Maybe Asians are small and skinny because they never adopted forks. I like it think it's their diet of fish and vegetables.
-Don't watch TV. Even if you're not eating, don't watch TV. But when you are eating, read something. I like to read scripture. It really forces you to slow down. You should read scripture anyway.
-Read Mindless Eatingi Brian Wosniack, a researcher on eating habits at UPenn. Some of his findings are remarkable and halarious. People will eat stale popcorn if given a larger container to eat from. Yes, stale popcorn. Colors, dish sizes, music, the environment, and the number of people around you can affect how much you eat.
-Chew slowly. If you want to take this to extremes, count to 50 before you swallow. Chewing more produces signals of satiety in your brian, especially the hormones leptin, and...
-Another way to eat like the Asians is to eat until you're 80% full. The Okinawans do this. They don't live to 100 for nothing. It takes about 15-20 minutes for signals of satiety to reach t the brain. If you have extra food, save it for tomorrow. Don't waste it. When you are comfortably full, drink something and enjoy the conversation.
If you're trying to lose weight, try to determine not only how much you eat, and what you eat, but also how you eat. Do you eat in the car? Do you eat in the office? Do you notice what you eat? Eating in a rush is an easy way to add empty and junk calories to your diet.
Research shows that when people eat slowly and mindfully, they're less likely to be overfat. Eating mindfully is more satiating and gives you a feeling of content. You'll feel more fufilled emotionally and mentally.
I recommend you eat low-density foods such as soups, salads, and plenty of fruits and vegetables. This is what I call the volumetrics diet. Eat food that takes awhile to eat. Don't eat 400-calorie cookie bars packaged as "energy" or "protein" bars. Screw those. If you feel like you've eaten like a king, you're not going to eat more later. Feel full now and you're less likely to eat a lot later.
Eating slowly and focusing on what you eat allows you to feel more fufilled emotionally and mentally. Here are a few tips to help you slow down:
-Use chopsticks. I remember I first started using chopsticks in the Spring of 2006. I've never stopped. It started as a habit, then it became an idosyncracy, and now it's a potent weapon to maintain a low body weight. I remember eating with one my relatives in Texas. When she saw me eating with chopsticks, she said, "you know, that's probably really healthy! I should do that too." She's right. She didn't need to lose fat, but her assessment was correct! Maybe Asians are small and skinny because they never adopted forks. I like it think it's their diet of fish and vegetables.
-Don't watch TV. Even if you're not eating, don't watch TV. But when you are eating, read something. I like to read scripture. It really forces you to slow down. You should read scripture anyway.
-Read Mindless Eatingi Brian Wosniack, a researcher on eating habits at UPenn. Some of his findings are remarkable and halarious. People will eat stale popcorn if given a larger container to eat from. Yes, stale popcorn. Colors, dish sizes, music, the environment, and the number of people around you can affect how much you eat.
-Chew slowly. If you want to take this to extremes, count to 50 before you swallow. Chewing more produces signals of satiety in your brian, especially the hormones leptin, and...
-Another way to eat like the Asians is to eat until you're 80% full. The Okinawans do this. They don't live to 100 for nothing. It takes about 15-20 minutes for signals of satiety to reach t the brain. If you have extra food, save it for tomorrow. Don't waste it. When you are comfortably full, drink something and enjoy the conversation.
If you're trying to lose weight, try to determine not only how much you eat, and what you eat, but also how you eat. Do you eat in the car? Do you eat in the office? Do you notice what you eat? Eating in a rush is an easy way to add empty and junk calories to your diet.
Research shows that when people eat slowly and mindfully, they're less likely to be overfat. Eating mindfully is more satiating and gives you a feeling of content. You'll feel more fufilled emotionally and mentally.
I recommend you eat low-density foods such as soups, salads, and plenty of fruits and vegetables. This is what I call the volumetrics diet. Eat food that takes awhile to eat. Don't eat 400-calorie cookie bars packaged as "energy" or "protein" bars. Screw those. If you feel like you've eaten like a king, you're not going to eat more later. Feel full now and you're less likely to eat a lot later.
Friday, January 29, 2010
Minefields
There a million reasons not to go to the mall. Impulsive purchasing, ridiculous prices, crowds, babies, parking lots, and noise are among them. I can't remember the last time I went to the mall to get anything. I don't care how nice it is, the advent of the internet and Amazon.com makes it a waste of time. These days they're playgrounds for teenage girls.
From a diet perspective, the mall is a nightmare. It's almost as bad as an amusement park (another place to completely avoid. At least admission to the mall is free). Most malls include a food court or a food zone. Cinnamon rolls have 800 calories. Ms. Field's cookies have 350 calories. Auntie Anne's pretzels have 500-600 calories. Don't even mention Burger King, Arby's, McDonald's or Ruby Tuesday's. Whether your sit down or you eat on the go, avoid mall food. Here's how to get in and get out in the same pant size.
-Going early. Most food vendors aren't ready to serve until the early afternoon. Get to the mall as soon as it opens. Have breakfast beforehand. Have a breakfast shake, a bowl of buckwheat or oats, or even some chicken and brown rice for breakfast. But skip breakfast and eat there. If you just have to eat there, and I don't see why you would, try to sit somewhere that serves decent food. Look for a salad. My local mall has a Cheesecake Factory, which should be called the weight gain factory. As one of the worst food offenders, it does offer good salads and appetizers. Stick with those.
Worst than restaurants are buffets such as Old Country Buffet, Chinese buffets that serve "food" drenched in "sauce", Golden Corral, and other independent restaurants. The food there is never fresh. It sits under lamps for hours upon end. It doesn't look or taste appetizing. But the appeal is that it's free and that you can eat as much as you want. The other appeal is that you don't have to order and wait for the waiter to take your order. Here are my tips for navigating the buffet table:
-Get seconds, but make sure your first plate was a modest portion. Food should not be falling off the plate. Your first plate should be a big salad to fill you up and should leave little room for those white crackers and egg rolls.
-Make most of your food fruits and vegetables, with a little meat and some sprinkled cheese on top. Good choices include all lettuce, radishes, peppers, cucumbers, broccoli, mushrooms, tomatoes, sprouts, avocado, and minestrone (soup). Speaking of soup, don't get cream-based soups. If you do, take a cup, not a bowl.
-Avoid the "glazed" or "marinated" vegetables that look like they are drenched in oil. Vegetables can easily become unhealthy when drenched and bathed in vegetable oils. Olive oil is healthy, but your body only needs a little. Also avoid croutons, ranch dressing, mayonnaise, or any of the heavy dressings.
Offices
After the holidays people bring in their "leftover" treats and desserts so they aren't lying around their house. The theory is, somebody else will eat them. And often, they do. But you shouldn't. Do you really want cookies that are three days old? If you're going to eat a cookie, eat one that was baked 20 minutes ago. Get one that just came out of the oven. If you're going to splurge, go all the way. Most cookies have at least 100 calories per piece. Fudge has 120 calories per ounce. If you feel like having a cookie, wait until you leave. Most of the cookies will be gone, and they won't look nearly as appetizing.
Starbucks
Liquid McDonald's is what I like to call it. Of course, it doesn't have the same reputation as an unhealthy restaurant because the same elitists who want to ban transfat and tax cheeseburgers frequent coffee shops to read their political books and discuss how they can control other people's lives. If you're going to tax junk food, then tax the banana nut bread at 500 calories, or the mochas and eggnogs that have between 500-700 calories. Stick with black coffee, and tell yourself you won't order a pastry or cookie until after you've ordered, sat down, and read the paper. By the time you're ready to leave, you won't have time or the inclination to stand in line again. Better yet, make your own coffee at work. Skip the sugar and replace it with Stevia. Not only is brewing your own coffee cheaper, but it'll save you time.
Use these tips to navigate your minefields.
Kevin
From a diet perspective, the mall is a nightmare. It's almost as bad as an amusement park (another place to completely avoid. At least admission to the mall is free). Most malls include a food court or a food zone. Cinnamon rolls have 800 calories. Ms. Field's cookies have 350 calories. Auntie Anne's pretzels have 500-600 calories. Don't even mention Burger King, Arby's, McDonald's or Ruby Tuesday's. Whether your sit down or you eat on the go, avoid mall food. Here's how to get in and get out in the same pant size.
-Going early. Most food vendors aren't ready to serve until the early afternoon. Get to the mall as soon as it opens. Have breakfast beforehand. Have a breakfast shake, a bowl of buckwheat or oats, or even some chicken and brown rice for breakfast. But skip breakfast and eat there. If you just have to eat there, and I don't see why you would, try to sit somewhere that serves decent food. Look for a salad. My local mall has a Cheesecake Factory, which should be called the weight gain factory. As one of the worst food offenders, it does offer good salads and appetizers. Stick with those.
Worst than restaurants are buffets such as Old Country Buffet, Chinese buffets that serve "food" drenched in "sauce", Golden Corral, and other independent restaurants. The food there is never fresh. It sits under lamps for hours upon end. It doesn't look or taste appetizing. But the appeal is that it's free and that you can eat as much as you want. The other appeal is that you don't have to order and wait for the waiter to take your order. Here are my tips for navigating the buffet table:
-Get seconds, but make sure your first plate was a modest portion. Food should not be falling off the plate. Your first plate should be a big salad to fill you up and should leave little room for those white crackers and egg rolls.
-Make most of your food fruits and vegetables, with a little meat and some sprinkled cheese on top. Good choices include all lettuce, radishes, peppers, cucumbers, broccoli, mushrooms, tomatoes, sprouts, avocado, and minestrone (soup). Speaking of soup, don't get cream-based soups. If you do, take a cup, not a bowl.
-Avoid the "glazed" or "marinated" vegetables that look like they are drenched in oil. Vegetables can easily become unhealthy when drenched and bathed in vegetable oils. Olive oil is healthy, but your body only needs a little. Also avoid croutons, ranch dressing, mayonnaise, or any of the heavy dressings.
Offices
After the holidays people bring in their "leftover" treats and desserts so they aren't lying around their house. The theory is, somebody else will eat them. And often, they do. But you shouldn't. Do you really want cookies that are three days old? If you're going to eat a cookie, eat one that was baked 20 minutes ago. Get one that just came out of the oven. If you're going to splurge, go all the way. Most cookies have at least 100 calories per piece. Fudge has 120 calories per ounce. If you feel like having a cookie, wait until you leave. Most of the cookies will be gone, and they won't look nearly as appetizing.
Starbucks
Liquid McDonald's is what I like to call it. Of course, it doesn't have the same reputation as an unhealthy restaurant because the same elitists who want to ban transfat and tax cheeseburgers frequent coffee shops to read their political books and discuss how they can control other people's lives. If you're going to tax junk food, then tax the banana nut bread at 500 calories, or the mochas and eggnogs that have between 500-700 calories. Stick with black coffee, and tell yourself you won't order a pastry or cookie until after you've ordered, sat down, and read the paper. By the time you're ready to leave, you won't have time or the inclination to stand in line again. Better yet, make your own coffee at work. Skip the sugar and replace it with Stevia. Not only is brewing your own coffee cheaper, but it'll save you time.
Use these tips to navigate your minefields.
Kevin
Wednesday, January 27, 2010
Spicy
I'm not a food adventurer but I do think we can incorporate other traditions and spices from ethnic cuisine. In other words, I'd like to keep the baby but throw out the bath water: that means keeping spices such cayenne but throwing out the cheese and fattening tortillas. I want to keep the cinnamon but not the cereal. I want to keep turmeric but not the curry sauce. Spices can replace excess salt and fat, and can add pizazz and flavor to your favorite dishes. Here are four spices you ought to include in your Lazy Susan:
Turmeric- here's a reason to like mustard. It contains a compound called curcumin which acts as an antioxidant and is anti-inflammatory. Benefits include: protection against dementia, inflammatory bowel disease, and colon cancer. Turmeric works best in soups, sauces and marinades.
Cinnamon- my personal favorite. This works best with smoothies, oatmeal, cereal, or even fruit. I like to dash it on diced apples. Just don't eat Frosted Flakes with cinnamon! There are actually two types of cinnamon. Ceylon is preferred by naturalists and herbalists. Cassia is usually what you find in the grocery stores. It can reduce inflammation and lower blood glucose levels. Whichever your choose, just use it.
Ginger- Used in China, India, Japan, and the Middle East, this is actually made from an underground stem called rhizome. It relieves nausea, inflammation, and can aids digestion. It's kind of a hassle to use. You have to buy the root and then use a cheese grater. Ginger can also treat colds and coughs. Add it to stews, soups, or even smoothies.
Cayenne- This contains the compound caspsaicin, which makes chili peppers hot. Capsaicin can kill and retard cancel cells in the brain, liver, prostate, and the skin. The best way to use cayenne is in chili and stews. You can even add it to sauces when you cook meat, the subject of my next post.
Kevin
Turmeric- here's a reason to like mustard. It contains a compound called curcumin which acts as an antioxidant and is anti-inflammatory. Benefits include: protection against dementia, inflammatory bowel disease, and colon cancer. Turmeric works best in soups, sauces and marinades.
Cinnamon- my personal favorite. This works best with smoothies, oatmeal, cereal, or even fruit. I like to dash it on diced apples. Just don't eat Frosted Flakes with cinnamon! There are actually two types of cinnamon. Ceylon is preferred by naturalists and herbalists. Cassia is usually what you find in the grocery stores. It can reduce inflammation and lower blood glucose levels. Whichever your choose, just use it.
Ginger- Used in China, India, Japan, and the Middle East, this is actually made from an underground stem called rhizome. It relieves nausea, inflammation, and can aids digestion. It's kind of a hassle to use. You have to buy the root and then use a cheese grater. Ginger can also treat colds and coughs. Add it to stews, soups, or even smoothies.
Cayenne- This contains the compound caspsaicin, which makes chili peppers hot. Capsaicin can kill and retard cancel cells in the brain, liver, prostate, and the skin. The best way to use cayenne is in chili and stews. You can even add it to sauces when you cook meat, the subject of my next post.
Kevin
Raw Food Myth
One trend we've seen in the last ten years is the rise of the raw food movement. The theory, in short, is that cooking food destroys enzymes. This theory is often based more on emotion and ideology than fact or science. In fact, cooking often liberates nutrients from food and makes them more bioavailable. The difference between raw and cooked can be significant.
Tomatoes- I eat stewed tomatoes straight from the can. But now I cook them. Here's why. Cooking provides more lycopene than raw tomatoes. Lycopene helps your heart. Here's the difference in lycopene levels:
One medium tomato: 3.7 mg
Can of sauce: 19.4 mg
Take that, raw tomatoes! Look for tomatoes that include the peel.
Carrots
Boil or steam your carrots. Carrots have carotenoids, which are converted to vitamin A. Boil for about 3-4 minutes to break down the tough fibres. You can tell when your fork easily penetrates the carrots. You can also crush them when juicing them. Carrots also work best with a fat, as vitamin A is fat-soluble. Eat them in a salad with eggs, flaxseed oil, and avocados.
Bell Peppers
Stir fry them with your fajitas. Since you'll be using oil in frying pan, the fat will help absorb vitamin B6 and A. Steaming and roasting them are also good options.
Green Vegetables
These taste nasty when eaten raw, so steaming them or cooking them is mandatory. This separates the calcium from the oxalates. Eat with protein as this will increase the bioavailability of the iron.
Broccoli
Boiling and steaming preserves the antioxidants and glucosinolates, which counteract carcinogens in your body. Steam for three minutes or until the broccoli slightly wilts and turns bright green.
Onions/Garlic
Yes, onions improve heart health. But onions on a Philly cheese steak won't help your heart. The secret to onions is allicin, an enzyme. Add garlic at the very end of the cooking process so you don't destroy allicin. Add onions and garlic to your fajitas, along with bell peppers, some kind of meat, and a source of fat and you have one antioxidative meal.
Kevin
Tomatoes- I eat stewed tomatoes straight from the can. But now I cook them. Here's why. Cooking provides more lycopene than raw tomatoes. Lycopene helps your heart. Here's the difference in lycopene levels:
One medium tomato: 3.7 mg
Can of sauce: 19.4 mg
Take that, raw tomatoes! Look for tomatoes that include the peel.
Carrots
Boil or steam your carrots. Carrots have carotenoids, which are converted to vitamin A. Boil for about 3-4 minutes to break down the tough fibres. You can tell when your fork easily penetrates the carrots. You can also crush them when juicing them. Carrots also work best with a fat, as vitamin A is fat-soluble. Eat them in a salad with eggs, flaxseed oil, and avocados.
Bell Peppers
Stir fry them with your fajitas. Since you'll be using oil in frying pan, the fat will help absorb vitamin B6 and A. Steaming and roasting them are also good options.
Green Vegetables
These taste nasty when eaten raw, so steaming them or cooking them is mandatory. This separates the calcium from the oxalates. Eat with protein as this will increase the bioavailability of the iron.
Broccoli
Boiling and steaming preserves the antioxidants and glucosinolates, which counteract carcinogens in your body. Steam for three minutes or until the broccoli slightly wilts and turns bright green.
Onions/Garlic
Yes, onions improve heart health. But onions on a Philly cheese steak won't help your heart. The secret to onions is allicin, an enzyme. Add garlic at the very end of the cooking process so you don't destroy allicin. Add onions and garlic to your fajitas, along with bell peppers, some kind of meat, and a source of fat and you have one antioxidative meal.
Kevin
Supplement Review: A, C, E
There are myths and facts about these vitamins regarding their health effects. Vitamin A and E are fat soluble while VC is water soluble.
Vitamin A can be found in almost all fruits and vegetables, especially carrots, pumpkin, green leafy vegetables, mangos, melons, sweet potatoes, and peppers. Vitamin A is actually a collection of vitamins. Retinol is the most usable form. Cartenoids found in carrots and pumpkin are only converted when the body needs it. Vitamin A is important for immune function, wound healing, and red blood cell development. A deficiency in vitamin A can exacerbate iron deficiency anemia. Too much retinyl palmitate, a preformed vitamin A, can lead to toxicity. That's why the best sources include carrots and colored fruits.
Vitamin E can be found in almonds, avocados, seeds, apples, vegetable oils, and tomatoes. There's no evidence that it lowers prostate cancer risk or cardiovascular risk. Vitamin E scavenges free radicals and acts as an antioxidant. If you're on a low fat diet, aim for 400 IU of tocopherols, fat-soluble alchohols that have vitamin E, and tocotrienols, vitamin E compounds.
Vitamin C is found in most vegetables, peas, citrus fruits, asparagus, cauliflower, lemons, and tropical fruits. It protects cells from free radicals and improves iron absorption. It develop collagen and synthesizes carnitine, an amino acid. Vitamin C boost immunity, and new research shows that a 500 mg supplement could lower your LDL cholesterol by acting as anti-inflammatory.
Take home message: track these vitamins in your diet. Use an online tool such as fitday to track your vitamin intake. I suspect that if you eat a lot of fruits and vegetables, you're probably not deficient in A or C, but you probably don't get enough E.
Kevin
Injured athletes take supplements of these vitamin to facilitate the healing process.
Vitamin A can be found in almost all fruits and vegetables, especially carrots, pumpkin, green leafy vegetables, mangos, melons, sweet potatoes, and peppers. Vitamin A is actually a collection of vitamins. Retinol is the most usable form. Cartenoids found in carrots and pumpkin are only converted when the body needs it. Vitamin A is important for immune function, wound healing, and red blood cell development. A deficiency in vitamin A can exacerbate iron deficiency anemia. Too much retinyl palmitate, a preformed vitamin A, can lead to toxicity. That's why the best sources include carrots and colored fruits.
Vitamin E can be found in almonds, avocados, seeds, apples, vegetable oils, and tomatoes. There's no evidence that it lowers prostate cancer risk or cardiovascular risk. Vitamin E scavenges free radicals and acts as an antioxidant. If you're on a low fat diet, aim for 400 IU of tocopherols, fat-soluble alchohols that have vitamin E, and tocotrienols, vitamin E compounds.
Vitamin C is found in most vegetables, peas, citrus fruits, asparagus, cauliflower, lemons, and tropical fruits. It protects cells from free radicals and improves iron absorption. It develop collagen and synthesizes carnitine, an amino acid. Vitamin C boost immunity, and new research shows that a 500 mg supplement could lower your LDL cholesterol by acting as anti-inflammatory.
Take home message: track these vitamins in your diet. Use an online tool such as fitday to track your vitamin intake. I suspect that if you eat a lot of fruits and vegetables, you're probably not deficient in A or C, but you probably don't get enough E.
Kevin
Injured athletes take supplements of these vitamin to facilitate the healing process.
What is Red 40?
Remember when you were kids and you used to tell your friends that the yellow 5 in your Mountain Dew caused your balls to shrink? I don't mean to be gross, but that's what we used to say. It turns out those color additives aren't so good after all!
Since the 1970s, food additives have been linked with psychological and behavioral disorders. Studies have also linked them to asthma, hives, eczema, and sleep distrubances. They're so bad that even Kraft, Mars, and even McDonald's, not exactly providers of wholesome, unadultured food, don't use them in thier products. Food manufacturers only use them color colorless foods such as soda, sprinkles, ice cream, ice cream and a ton of other processed foods. They don't affect taste, but just makes products look more attractive.
Let's take a look at our roster of offenders:
-Yellow 5 and 6 (no evidence that they shrink gonads but I wouldn't be surprised)
-Red 3 and 40
-Blue 1 and 2
-Green 3
-Orange B
Look for them at the end of a label. If your product has it, reconsider drinking or eating it. This stuff looks like crap to me.
Kevin
Since the 1970s, food additives have been linked with psychological and behavioral disorders. Studies have also linked them to asthma, hives, eczema, and sleep distrubances. They're so bad that even Kraft, Mars, and even McDonald's, not exactly providers of wholesome, unadultured food, don't use them in thier products. Food manufacturers only use them color colorless foods such as soda, sprinkles, ice cream, ice cream and a ton of other processed foods. They don't affect taste, but just makes products look more attractive.
Let's take a look at our roster of offenders:
-Yellow 5 and 6 (no evidence that they shrink gonads but I wouldn't be surprised)
-Red 3 and 40
-Blue 1 and 2
-Green 3
-Orange B
Look for them at the end of a label. If your product has it, reconsider drinking or eating it. This stuff looks like crap to me.
Kevin
Trends of 2009
I know the new year is six weeks old and most people have forgotten their new year's resolutions to get into shape, but I do want to recap some emerging trends in the fitness industry. Like I've said before, the industry is plagued by fitness incest.
Flexitarianism- a hybrid word from flexible and vegetarian, this refers to a diet that is rich in fruits, vegetables, nuts, grains, and legumes, but also allows a small amount of meat. I think this is where I fall. I eat seafood and eggs, which means I'm not really a "pescatarian," or a seafood vegetarian. Eggs aren't really dairy but they are an animal source. I think flexitarian is much better than say, semi-vegetarian, or plant-based. I hope more people adopt this diet, as it is much better for the environment. Cattle are raised with corn, they shit everywhere, and then they're transported to slaughtering houses and then finally to the supermarket. Richard Manning referred to this as "the oil we eat," in Harper's a few years ago. Refer to Mark Bittman's Food Matters for more details.
Flexitarianism- a hybrid word from flexible and vegetarian, this refers to a diet that is rich in fruits, vegetables, nuts, grains, and legumes, but also allows a small amount of meat. I think this is where I fall. I eat seafood and eggs, which means I'm not really a "pescatarian," or a seafood vegetarian. Eggs aren't really dairy but they are an animal source. I think flexitarian is much better than say, semi-vegetarian, or plant-based. I hope more people adopt this diet, as it is much better for the environment. Cattle are raised with corn, they shit everywhere, and then they're transported to slaughtering houses and then finally to the supermarket. Richard Manning referred to this as "the oil we eat," in Harper's a few years ago. Refer to Mark Bittman's Food Matters for more details.
Kettlebells- These pieces of metal with a handle attached to them have become very popular in America in the last two years. The Russians have used them for years but the "secret" has only recently come here. I could go on and on about kettlebells, but here's what I think: they're very effective, but they're not absolutely necessary to get into shape or to train for sports. They're just tools. Great tools, but they can be dangerous if you use them incorrectly. And from what I see in most gyms, most people have no idea how to use them. I see rounded backs during swings, and simply atrocious Turkish get-ups. If you want to use them, start light, and at least watch a DVD on how to use them correctly. Focus on proper movement and mechanics before lifting heavier kettlebells.
Kevin
How You Can be the Biggest Loser
I've never watched The Biggest Loser but I know what the concept is, I know who Jillian Michaels is, and I know what the contestants did to lose massive amounts of weight in a short amount of time.
The show wasn't realistic for a couple reasons. Their diet was strictly controlled. They had someone watching them every day, every hour. They lived in a controlled environment. But there were some lessons you should learn from the show.
First is the power of accountability. The contestants had to eat what the trainers told them. They had to do exactly what they told them. There was not quitting. There was no choice. Social support is very important in achieving any goal, whether it be athletics, weight loss, or establishing a business. Having workout partners makes achieving a goal easier. It shifts attention away from the pain, and it forces you to keep going. Just as overweight friends and family members can predispose your to obesity, friends who share the same goals and aspirations can help you achieve your goal.
Contestants ate very well. They learned how to eat vegetables at every meal, how to eat several meals per day, how to eat a balanced diet, how to eat protein, how to cut out junk food, how to cut out liquid calories, and how to prepare healthy food in a minimal amount of time. Exercise cannot overcome a bad diet, folks. You have to have both. The contestants weren't making gourmet meals, but they were making healthy, simple meals that they could enjoy.
Here's the dark side to the show. The fixed environment was completely unrealistic. Nobody lives in that environment. In the real world we have a million choices to make. Those choices determine our results. The show took out all the thinking and all the temptation.
The contestants also lost extreme amounts of weight. And I thought the claims on magazines that promised four pounds in four days were unrealistic! These people lost 100 pounds in 12 weeks. However, it's important to remember that really fat people have an easier time losing massive amounts of weight. Two pounds per week is not uncommon. Their maintenance diet is so large, usually 3000-4000 calories, that cutting 2000 calories isn't hard. Still, eight pounds per week can only happen in a controlled environment, with massive reduction in calories, and extreme increases in exercise.
Unrealistic exercise. These were completely unconditioned people. They hadn't done any structured exercise in a long time, if ever. Then they started running miles and miles in the sand. These are workouts that Navy SEALS do. Most people have no time or inclination to work out more than an hour per day.
Demonizing food. You should enjoy what you eat. While this show made the contestants eat healthy fare, food became the enemy. It's not the enemy. What you eat and how much can limit your progress, but food per se is not the problem. I think this show taught a bad relationship with food that's hard to reverse.
No emphasis on behavior modification. These contestants weren't taught how to intuitively eat, and how to listen to their bodies. They didn't learn the emotional issues behind their weight gain. These people gained a lot of weight because they had underlying psychological issues, and deeply ingrained bad habits. It's no wonder that when these contestants left the show, they quickly regained the weight. They lost the weight, but not the reason for the initial weight gain. As soon as they returned to the real world, they regained it.
Kevin
The show wasn't realistic for a couple reasons. Their diet was strictly controlled. They had someone watching them every day, every hour. They lived in a controlled environment. But there were some lessons you should learn from the show.
First is the power of accountability. The contestants had to eat what the trainers told them. They had to do exactly what they told them. There was not quitting. There was no choice. Social support is very important in achieving any goal, whether it be athletics, weight loss, or establishing a business. Having workout partners makes achieving a goal easier. It shifts attention away from the pain, and it forces you to keep going. Just as overweight friends and family members can predispose your to obesity, friends who share the same goals and aspirations can help you achieve your goal.
Contestants ate very well. They learned how to eat vegetables at every meal, how to eat several meals per day, how to eat a balanced diet, how to eat protein, how to cut out junk food, how to cut out liquid calories, and how to prepare healthy food in a minimal amount of time. Exercise cannot overcome a bad diet, folks. You have to have both. The contestants weren't making gourmet meals, but they were making healthy, simple meals that they could enjoy.
Here's the dark side to the show. The fixed environment was completely unrealistic. Nobody lives in that environment. In the real world we have a million choices to make. Those choices determine our results. The show took out all the thinking and all the temptation.
The contestants also lost extreme amounts of weight. And I thought the claims on magazines that promised four pounds in four days were unrealistic! These people lost 100 pounds in 12 weeks. However, it's important to remember that really fat people have an easier time losing massive amounts of weight. Two pounds per week is not uncommon. Their maintenance diet is so large, usually 3000-4000 calories, that cutting 2000 calories isn't hard. Still, eight pounds per week can only happen in a controlled environment, with massive reduction in calories, and extreme increases in exercise.
Unrealistic exercise. These were completely unconditioned people. They hadn't done any structured exercise in a long time, if ever. Then they started running miles and miles in the sand. These are workouts that Navy SEALS do. Most people have no time or inclination to work out more than an hour per day.
Demonizing food. You should enjoy what you eat. While this show made the contestants eat healthy fare, food became the enemy. It's not the enemy. What you eat and how much can limit your progress, but food per se is not the problem. I think this show taught a bad relationship with food that's hard to reverse.
No emphasis on behavior modification. These contestants weren't taught how to intuitively eat, and how to listen to their bodies. They didn't learn the emotional issues behind their weight gain. These people gained a lot of weight because they had underlying psychological issues, and deeply ingrained bad habits. It's no wonder that when these contestants left the show, they quickly regained the weight. They lost the weight, but not the reason for the initial weight gain. As soon as they returned to the real world, they regained it.
Kevin
Testosterone Lab
I like talking about testosterone. It's in the name of my business. It's what makes me a man. It's what gives me libido. It's what gives me my voice. So I'm always interested in ways to increase it without drugs. Although I'm still taking a prescribed supplement, I do like to boost it naturally.
Every year men get older and their testosterone levels drop. This explains why their libido starts to lag, their muscles mass deteriorates. This is why learning how it works and how it affects your body is very important. You should also understand remedies and possible treatments.
The hypothalmus is a part of the brain that controls the pituitary gland. The pituitary gland produces luteninizing hormone, a precursor to testosterone. If LH is low, so is testosterone. Testosterone is created in the testes, but low testosterone levels are often not because of a problem in the testes. I can attest to that. A freak lesion on my pituitary gland was the reason that my body stopped producing the hormone at sufficient levels.
Symptoms of low testosterone include low iron levels (anemia), increased body fat, low libido, erectile dysfunction, and depression. If you like lifting weights, you're not going to see impressive gains.
Low testosterone is now called "andropause," similar to "menopause" in women. The effects of andropause are just as important.
To measure your testosterone, go to a lab and have "free testosterone" measured. This type is not bound by transport molecules. Also measure total testosterone. Total testosterone should be between 300-800 nanograms per deciliter and free T should be at least 15 pg/ml. Also measure your LH, prolactin, hematocrit, hemoglobin, bone density, and prostate-specific antigen.
Supplementing is worth considering but there are risks. Too much testosterone is almost like a steroid. It could lead to aggression, and could raise you risk of heart disease. high levels of T could promote hormone-dependent cancers. Get Testim. You don't have to wear a patch all day and absorption is better. You just have to remember to apply one packet per day (bring scissors or a pen to poke a hole in the tube).
I've had mixed success. One month my levels will be above normal, the next month it could be much lower. I can't explain the results. I hardly ever notice the affects of the medicine. I can't tell when I'm taking medication and when I'm not.
Kevin
Every year men get older and their testosterone levels drop. This explains why their libido starts to lag, their muscles mass deteriorates. This is why learning how it works and how it affects your body is very important. You should also understand remedies and possible treatments.
The hypothalmus is a part of the brain that controls the pituitary gland. The pituitary gland produces luteninizing hormone, a precursor to testosterone. If LH is low, so is testosterone. Testosterone is created in the testes, but low testosterone levels are often not because of a problem in the testes. I can attest to that. A freak lesion on my pituitary gland was the reason that my body stopped producing the hormone at sufficient levels.
Symptoms of low testosterone include low iron levels (anemia), increased body fat, low libido, erectile dysfunction, and depression. If you like lifting weights, you're not going to see impressive gains.
Low testosterone is now called "andropause," similar to "menopause" in women. The effects of andropause are just as important.
To measure your testosterone, go to a lab and have "free testosterone" measured. This type is not bound by transport molecules. Also measure total testosterone. Total testosterone should be between 300-800 nanograms per deciliter and free T should be at least 15 pg/ml. Also measure your LH, prolactin, hematocrit, hemoglobin, bone density, and prostate-specific antigen.
Supplementing is worth considering but there are risks. Too much testosterone is almost like a steroid. It could lead to aggression, and could raise you risk of heart disease. high levels of T could promote hormone-dependent cancers. Get Testim. You don't have to wear a patch all day and absorption is better. You just have to remember to apply one packet per day (bring scissors or a pen to poke a hole in the tube).
I've had mixed success. One month my levels will be above normal, the next month it could be much lower. I can't explain the results. I hardly ever notice the affects of the medicine. I can't tell when I'm taking medication and when I'm not.
Kevin
Statins
Statins are being prescribed more and more by doctors who consider it a miracle drug for lowering cholesterol. I always recommend you find easier and more simple ways to lower cholesterol and improve your health. I'm not going to write about the myth of cholesterol, but I do want to update you about how diet affects cholesterol and why statins probably aren't your best solution.
The latest JUPTER study that included thousands of patients from across the world showed that statins lowered heart problems by 44% and mortality by 21%. All these people had normal LDL levels but high levels of c-reactive protein. So what was more important here? The cholesterol or the high levels of inflammation? Inflammation is the root of chronic disease, not cholesterol. High cholesterol is a signal or sign that inflammation if high. Cholesterol is just a signal. In the JUPITER study, Crestor, a statin, lowered cardiac events by 50%, from 1.8% to 0.9%! What a difference!
Statins can cause muscle pain, nausea, and liver complications. I'd rather you adopt a diet high in fruits and vegetables. Get plenty of vitamin C, as it can reduce CRP, even in people with high levels. Get at least 1000 mg. Avoid alcohol. Too much alcohol and leave fatty deposits on your arteries, which triggers monocytes to come fight off the deposits. Instead, they stick to the fat deposits and cause blockages.
Kevin
The latest JUPTER study that included thousands of patients from across the world showed that statins lowered heart problems by 44% and mortality by 21%. All these people had normal LDL levels but high levels of c-reactive protein. So what was more important here? The cholesterol or the high levels of inflammation? Inflammation is the root of chronic disease, not cholesterol. High cholesterol is a signal or sign that inflammation if high. Cholesterol is just a signal. In the JUPITER study, Crestor, a statin, lowered cardiac events by 50%, from 1.8% to 0.9%! What a difference!
Statins can cause muscle pain, nausea, and liver complications. I'd rather you adopt a diet high in fruits and vegetables. Get plenty of vitamin C, as it can reduce CRP, even in people with high levels. Get at least 1000 mg. Avoid alcohol. Too much alcohol and leave fatty deposits on your arteries, which triggers monocytes to come fight off the deposits. Instead, they stick to the fat deposits and cause blockages.
Kevin
Pressure Cooker
High blood pressure is associated with heart disease, poor diet, lack of exercise, and type-II diabetes. One third of all adults have high blood pressure, or hypertension. Hypertension is also associated with rising rates of obesity. In other words, it's not good, and you need to lower it. Common remedies include exercise, limiting alcohol, eliminating smoking, and reducing salt intake. I want to share some recent findings that show how other dietary changes can lower blood pressure.
Increase your potassium. To do this, you need more avocados, bananas, chard, lima benas, and sweet potatoes. However, it's hard to reach the recommended 4700 mg per day. I'd definitely supplement with potassium, as most MVs don't even come close to giving you what you need, even if you eat a lot of fruits and vegetables.
If you like chocolate, then here's good news for you. Danish researchers found that Dutch men with the highest consumption of cocoa from food and beverages had the lowest blood pressure and the lowest rates of cardiovascular disease. Flavonoids in chocolate relax arteries. Don't worry about studies that show that chocolate lowers body density. These studies didn't control for crappy diet and milk chocolate. Get Endangered Species chocolate.
Olive leaf extract. I mentioned this in my post about the immunity diet. This has been found to lower blood pressure with suppplementation of 250-500 mg.
Garlic- supplementation of 600-900 mg can reduce blood pressure as much as prescribed beta-blockers
Relax- Good times, music, scripture, comedy, and quiet time can relax your mind and arteries. A recent American Heart Association Study showed that old people with high blood pressure lowered their systolic blood pressure (the top number, by the way), by 6.4% by listening to music.
I haven't tried consuming olive leaf extract with garlic while I work out. It coudn't hurt, but it wouldn't be too palatable!
Kevin
Increase your potassium. To do this, you need more avocados, bananas, chard, lima benas, and sweet potatoes. However, it's hard to reach the recommended 4700 mg per day. I'd definitely supplement with potassium, as most MVs don't even come close to giving you what you need, even if you eat a lot of fruits and vegetables.
If you like chocolate, then here's good news for you. Danish researchers found that Dutch men with the highest consumption of cocoa from food and beverages had the lowest blood pressure and the lowest rates of cardiovascular disease. Flavonoids in chocolate relax arteries. Don't worry about studies that show that chocolate lowers body density. These studies didn't control for crappy diet and milk chocolate. Get Endangered Species chocolate.
Olive leaf extract. I mentioned this in my post about the immunity diet. This has been found to lower blood pressure with suppplementation of 250-500 mg.
Garlic- supplementation of 600-900 mg can reduce blood pressure as much as prescribed beta-blockers
Relax- Good times, music, scripture, comedy, and quiet time can relax your mind and arteries. A recent American Heart Association Study showed that old people with high blood pressure lowered their systolic blood pressure (the top number, by the way), by 6.4% by listening to music.
I haven't tried consuming olive leaf extract with garlic while I work out. It coudn't hurt, but it wouldn't be too palatable!
Kevin
Heat
As I write this, there are 26 inches of snow on the ground outside. Perhaps that's the inspiration for an article about heat.
There was a great article about surviving brutal heat in the latest issue of Inside Triathlon. It was written by Torbjorn Sindballe, a fantastic cyclist who unfortunately had to retire early due to a congenital heart defect. He was one of the best cyclists in all triathlon. He won the Ironman-distance numerous times, but never captured a championship in Kona. The heat and humidity are what make Kona famous, along with the atmosphere, the Energy Lab, the geography, and the winds. But the heat is what makes and break champions and potential champions. Sindballe described the risk factors of training in the heat, and how to manage them.
Dehydration. When we sweat, we lose fluid. Dehydration can increase core temperature, make us feel lethargic, and increases use of muscle glycogen. Since we can only store several hundred grams of carbohydrates in our body, this isn't good. Glycogen stores some amount of water, but not a lot. Sweat rates range from .5- 2 liters per hour, but absorption rates range from 1.3-1.4 liters per hour. If you sweat more than 1.4 liters per hour, you're in trouble.
Hyponatremia- the opposite of dehydration. Contrary to popular belief, this does not occur due too much water, but the concentration of sodium in the body. Too much water can dilute sodium levels, which can degrade performance, or, worse, even kill you.
Overheating. Interestingly, the latest research on exercise performance shows that in extreme conditions such as Hawaii it is not muscle fatigue or glycogen depletion that causes deactivation of muscle fibers, but core temperature. If the core temperature rises to a certain point, the brain will save the body by deactivating muscle fibers. Heat balance is critical, and it's a huge disadvantage to larger people. Heat can literally be an insurmountable barrier to a personal record in any given event. It's no wonder that running records are set in mild conditions between 5-15 C or 40-60 F. The more extreme the conditions, the less weight you must have to perform at a particular pace. In other words, at any given temperature, a smaller athlete is going to be less affected by heat and humidity. That's great news for me!
Economy- This refers to the distance you cover with a certain amount of energy. This is why technique is so crucial in endurance events. Bad technique means you have to use more energy to cover a certain distance. Optimizing biomechanics and technique will help you manage extreme conditions. You must also do a lot of goal-pace work. Don't try to go faster on race day. By the way, cramps are not the result of electrolyte imbalances. They're the result of poor training, and not training for race-day conditions.
Lipolysis- A fancy word for fat burning. If you can utilize fat more than carbs, and perform for long periods of time with no carbs, then you teach your body to use fat, not carbs. There's little evidence that a high-fat diet can make you burn more fat. Training your body to use fat is what's more important, not the percentage of fat in your diet.
Acclimatization- One of the most interesting points in the article was how important it is to acclimatize. It's like acclimatizing to altitude. At first, your performance suffers. After a week, you feel fine. Heat is the same way. After just one week, time to exhaustion doubles! If you're going to run in a hot climate, then train in a hot climate. Doing some training in the late afternoon. Don't forget the sunscreen. When you acclimatize, you work at a lower heart rate, your metabolic rate decreases and you use more fat, not carbs. Your body releases less sodium in sweat. This is when a heart rate monitor can actually help you. You can monitor your adaptation to extreme environments, and you can make sure you don't cross a critical threshold. Heart rate monitors are a topic for a different post.
Nutrition- Drink water, but also consume some electrolytes, especially sodium. Do not drink Gatorade. Gatorade has a lot more water than sodium, so drinking Gatorade will actually dilute your sodium concentration even more. But you must eat/drink on race day what your ate/drank during your training
Clothing- Wear a sun visor with no protection on the top of the head. You want to protect your eyes and avoid sunburn, but you need to release the heat from your head. While the majority of your heat does not leave from your head (another exercise myth), a good portion of it does. Also consider wearing white clothes, or a wet long-sleeved t-shirt.
That's heat management 101. I also recommend that you not train between 10-2, as this is when UVA rays are most prevalent. Refer to my post on vitamin D for more information about that. But if you do plan to race in a hot environment, then you need to plan some of your workouts for the late afternoon. Heat does not kill. Poor management of heat, improper training, and lack of preparation do.
Kevin
There was a great article about surviving brutal heat in the latest issue of Inside Triathlon. It was written by Torbjorn Sindballe, a fantastic cyclist who unfortunately had to retire early due to a congenital heart defect. He was one of the best cyclists in all triathlon. He won the Ironman-distance numerous times, but never captured a championship in Kona. The heat and humidity are what make Kona famous, along with the atmosphere, the Energy Lab, the geography, and the winds. But the heat is what makes and break champions and potential champions. Sindballe described the risk factors of training in the heat, and how to manage them.
Dehydration. When we sweat, we lose fluid. Dehydration can increase core temperature, make us feel lethargic, and increases use of muscle glycogen. Since we can only store several hundred grams of carbohydrates in our body, this isn't good. Glycogen stores some amount of water, but not a lot. Sweat rates range from .5- 2 liters per hour, but absorption rates range from 1.3-1.4 liters per hour. If you sweat more than 1.4 liters per hour, you're in trouble.
Hyponatremia- the opposite of dehydration. Contrary to popular belief, this does not occur due too much water, but the concentration of sodium in the body. Too much water can dilute sodium levels, which can degrade performance, or, worse, even kill you.
Overheating. Interestingly, the latest research on exercise performance shows that in extreme conditions such as Hawaii it is not muscle fatigue or glycogen depletion that causes deactivation of muscle fibers, but core temperature. If the core temperature rises to a certain point, the brain will save the body by deactivating muscle fibers. Heat balance is critical, and it's a huge disadvantage to larger people. Heat can literally be an insurmountable barrier to a personal record in any given event. It's no wonder that running records are set in mild conditions between 5-15 C or 40-60 F. The more extreme the conditions, the less weight you must have to perform at a particular pace. In other words, at any given temperature, a smaller athlete is going to be less affected by heat and humidity. That's great news for me!
Economy- This refers to the distance you cover with a certain amount of energy. This is why technique is so crucial in endurance events. Bad technique means you have to use more energy to cover a certain distance. Optimizing biomechanics and technique will help you manage extreme conditions. You must also do a lot of goal-pace work. Don't try to go faster on race day. By the way, cramps are not the result of electrolyte imbalances. They're the result of poor training, and not training for race-day conditions.
Lipolysis- A fancy word for fat burning. If you can utilize fat more than carbs, and perform for long periods of time with no carbs, then you teach your body to use fat, not carbs. There's little evidence that a high-fat diet can make you burn more fat. Training your body to use fat is what's more important, not the percentage of fat in your diet.
Acclimatization- One of the most interesting points in the article was how important it is to acclimatize. It's like acclimatizing to altitude. At first, your performance suffers. After a week, you feel fine. Heat is the same way. After just one week, time to exhaustion doubles! If you're going to run in a hot climate, then train in a hot climate. Doing some training in the late afternoon. Don't forget the sunscreen. When you acclimatize, you work at a lower heart rate, your metabolic rate decreases and you use more fat, not carbs. Your body releases less sodium in sweat. This is when a heart rate monitor can actually help you. You can monitor your adaptation to extreme environments, and you can make sure you don't cross a critical threshold. Heart rate monitors are a topic for a different post.
Nutrition- Drink water, but also consume some electrolytes, especially sodium. Do not drink Gatorade. Gatorade has a lot more water than sodium, so drinking Gatorade will actually dilute your sodium concentration even more. But you must eat/drink on race day what your ate/drank during your training
Clothing- Wear a sun visor with no protection on the top of the head. You want to protect your eyes and avoid sunburn, but you need to release the heat from your head. While the majority of your heat does not leave from your head (another exercise myth), a good portion of it does. Also consider wearing white clothes, or a wet long-sleeved t-shirt.
That's heat management 101. I also recommend that you not train between 10-2, as this is when UVA rays are most prevalent. Refer to my post on vitamin D for more information about that. But if you do plan to race in a hot environment, then you need to plan some of your workouts for the late afternoon. Heat does not kill. Poor management of heat, improper training, and lack of preparation do.
Kevin
Destroying a Dogma: Don't Eat White Food
It's common to hear that "white food" is bad for you. Usually white refers to: Wonder Bread, flour, corn starch. But I'm going to go against the grain, again.
Not all white foods are bad. Consider button mushrooms and onions. Mushrooms are good sources of selenium, riboflavin (vitamin B2), pantothenic acid (vitamin B5), copper, niacin (vitamin B3), potassium and phosphorus. Mushrooms also provide protection against Alzheimer's disease and age-related cognitive decline. Crimini and button mushrooms are also great sources of L-ergothioneine, a potent antioxidant.
Onions are another food that comes in a white variety. Onions can lower your blood glucose levels, decrease fasting blood glucose levels, improve glucose tolerance, lower insulin levels, and decrease total cholesterol and triglyceride levels, while increasing good HDL-cholesterol levels. Onions also benefit your heart, and can reduce your risk of heart disease by lowering levels of homocysteine levels. Regular onion consumption is also associated with decreased risk of colon, pancreatic, ovarian cancer, esophageal, laryngeal, and prostate cancer. If you're not eating onions, then you better start now! If you don't like onions, like my father, then try eating apples. Apples have a polyphenol called quercitin, an anti-inflammatory compound.
Cauliflower is a white cruciferous vegetable that has a nice crunch and a versatile vegetable. Cauliflower, as well as kale and broccoli, contain both glucosinolates and thiocyanates, which help the liver neutralize toxins. Cauliflower is packed with vitamin K, and vitamin C, and is also a great source of phytonutrients. Cruciferous vegetables also provide protection against prostate cancer, and rheumatoid arthritis.
Chicken- not all good white foods come from plants. Chicken is one of the best sources of protein. Since it's an animal source it contains all 20 essential amino acids, the basic component of proteins. Chicken is a terrific source of tryptophan, niacin, selenium, vitamin B6, and phosphorus. White chicken is almost fat free. Dark chicken contains the same nutrients, but has a little more fat, and because it contains more myoglobin, the hemoglobin of muscles.
The last white food I'd like to mention is my personal favorite food, bananas. First brought to the United States after the Civil War, this has become America's favorite fruit ever since, and for good reason. Bananas are good sources of potassium (500 mg). Bananas can lower blood pressure and prevent atherosclerosis. Potassium is an important electrolyte, which regulate heart function and fluid balance in the body. Bananas promote bone health, and are even sources of prebiotics, necessary fuel for probiotics, which promote proper intestinal health and digestion.
Chicken
So keep eating white food. Wonder Bread, white rice, starch and flour are still out, but not these foods.
Kevin
Not all white foods are bad. Consider button mushrooms and onions. Mushrooms are good sources of selenium, riboflavin (vitamin B2), pantothenic acid (vitamin B5), copper, niacin (vitamin B3), potassium and phosphorus. Mushrooms also provide protection against Alzheimer's disease and age-related cognitive decline. Crimini and button mushrooms are also great sources of L-ergothioneine, a potent antioxidant.
Onions are another food that comes in a white variety. Onions can lower your blood glucose levels, decrease fasting blood glucose levels, improve glucose tolerance, lower insulin levels, and decrease total cholesterol and triglyceride levels, while increasing good HDL-cholesterol levels. Onions also benefit your heart, and can reduce your risk of heart disease by lowering levels of homocysteine levels. Regular onion consumption is also associated with decreased risk of colon, pancreatic, ovarian cancer, esophageal, laryngeal, and prostate cancer. If you're not eating onions, then you better start now! If you don't like onions, like my father, then try eating apples. Apples have a polyphenol called quercitin, an anti-inflammatory compound.
Cauliflower is a white cruciferous vegetable that has a nice crunch and a versatile vegetable. Cauliflower, as well as kale and broccoli, contain both glucosinolates and thiocyanates, which help the liver neutralize toxins. Cauliflower is packed with vitamin K, and vitamin C, and is also a great source of phytonutrients. Cruciferous vegetables also provide protection against prostate cancer, and rheumatoid arthritis.
Chicken- not all good white foods come from plants. Chicken is one of the best sources of protein. Since it's an animal source it contains all 20 essential amino acids, the basic component of proteins. Chicken is a terrific source of tryptophan, niacin, selenium, vitamin B6, and phosphorus. White chicken is almost fat free. Dark chicken contains the same nutrients, but has a little more fat, and because it contains more myoglobin, the hemoglobin of muscles.
The last white food I'd like to mention is my personal favorite food, bananas. First brought to the United States after the Civil War, this has become America's favorite fruit ever since, and for good reason. Bananas are good sources of potassium (500 mg). Bananas can lower blood pressure and prevent atherosclerosis. Potassium is an important electrolyte, which regulate heart function and fluid balance in the body. Bananas promote bone health, and are even sources of prebiotics, necessary fuel for probiotics, which promote proper intestinal health and digestion.
Chicken
So keep eating white food. Wonder Bread, white rice, starch and flour are still out, but not these foods.
Kevin
Weight Loss Rules
The first step in helping someone lose fat is changing what they eat. The second step is how they eat. I firmly believe that how you eat is as important as what you eat and how much you eat. So assuming the quality of your food is high and you're eating within your limits, then , then here are some ideas for you to help you lose fat.
Make sure you adhere to these rules most of the time. Don't get too excited, emotional, or distressed if you break them some of the time. But if you want to get leaner, then you have to eat like a lean man. If these habits seem alien to you, remember it takes about three-four weeks to develop and ingrain a new habit. Start with one at a time.
-Eating several meals throughout the day. It might seem hard, but you don't have to have a gourmet meal every time you eat. If you're like me, and you have no place to eat, and no appliances at work, then you'll have to play ahead. Healthy and convenient foods will be your weapon. I recommend Clif Nectar bar, Kind Bars, nuts, fresh fruit, baby carrots, chopped vegetables, jerky, and maybe a small salad. You can still eat these on the run. Certainly at some point during the day, you'll be able to slow down and have something substantial. On your days off, when you're at home, then you have no excuse to have four-five healthy meals throughout the day. On hectic days, I recommend at least two substantial meals, and then small snacks between those meals. If you can't have two substantial meals, reevaluate your life. Adhering to this rule means you need to prepare ahead, and you need to make sure your meals are small to medium, not Italian-style seven-course meals.
-Incorporate fiber into every meal. No, this does not mean Fiber One bars with a ton of preservatives. It could be as simple as having a pear, or a pile of vegetables with your lean protein. It could be a cup of soup. Beans have a ton of fiber, which is why their insulin index is so low. It's often said that grains have a lot of fiber, but they're concentrated sources of calories, so I recommend you get your fiber from somewhere else, like fruits and vegetables. Lean protein usually has no fiber (except beans), so if you eat a lot of meat, you'll have be to extra diligent about getting your fiber.
-Don't eat late at night. There's considerable debate about how fast your metabolism works throughout the day. Even if your metabolism worked at the same throughout the day, I have to say that eating most of your calories earlier benefits you in two ways. One, you're less likely to overeat at night. Late-night snacking can sabotage any fat-loss plan. Second, you're less active at night. Eat more after you workout when your cells are more receptive to carbs, not at night when you're not doing anything.
-Speaking of late-night eating, redefine what desert is. Why should desert have to be ice cream, cookies, pies, and other dense foods? The last thing you need is a ton of sugar and fat before going to bed. Desert usually comes after a big meal, which makes it even worse. Most ice cream has trans fat or other unrecognizable ingredients. If you want something else after your meal, then have some crudites and some fresh salsa or guacamole. It'll be more satisfying anyway. Sorbet is a good alternative to those who love ice cream. Also try a cup of soy or organic yogurt and add some blueberries. If you have to have a "traditional" desert like apple cobbler, make that your main course and have an appetizer as desert. Either way, desert will take you backwards in your goal to lose fat. And don't order desert at restaurants. Some have more calories than you need in a day. Don't fool yourself by sharing it, either.
There are my tips of the day. Make one change at a time!
Kevin
Make sure you adhere to these rules most of the time. Don't get too excited, emotional, or distressed if you break them some of the time. But if you want to get leaner, then you have to eat like a lean man. If these habits seem alien to you, remember it takes about three-four weeks to develop and ingrain a new habit. Start with one at a time.
-Eating several meals throughout the day. It might seem hard, but you don't have to have a gourmet meal every time you eat. If you're like me, and you have no place to eat, and no appliances at work, then you'll have to play ahead. Healthy and convenient foods will be your weapon. I recommend Clif Nectar bar, Kind Bars, nuts, fresh fruit, baby carrots, chopped vegetables, jerky, and maybe a small salad. You can still eat these on the run. Certainly at some point during the day, you'll be able to slow down and have something substantial. On your days off, when you're at home, then you have no excuse to have four-five healthy meals throughout the day. On hectic days, I recommend at least two substantial meals, and then small snacks between those meals. If you can't have two substantial meals, reevaluate your life. Adhering to this rule means you need to prepare ahead, and you need to make sure your meals are small to medium, not Italian-style seven-course meals.
-Incorporate fiber into every meal. No, this does not mean Fiber One bars with a ton of preservatives. It could be as simple as having a pear, or a pile of vegetables with your lean protein. It could be a cup of soup. Beans have a ton of fiber, which is why their insulin index is so low. It's often said that grains have a lot of fiber, but they're concentrated sources of calories, so I recommend you get your fiber from somewhere else, like fruits and vegetables. Lean protein usually has no fiber (except beans), so if you eat a lot of meat, you'll have be to extra diligent about getting your fiber.
-Don't eat late at night. There's considerable debate about how fast your metabolism works throughout the day. Even if your metabolism worked at the same throughout the day, I have to say that eating most of your calories earlier benefits you in two ways. One, you're less likely to overeat at night. Late-night snacking can sabotage any fat-loss plan. Second, you're less active at night. Eat more after you workout when your cells are more receptive to carbs, not at night when you're not doing anything.
-Speaking of late-night eating, redefine what desert is. Why should desert have to be ice cream, cookies, pies, and other dense foods? The last thing you need is a ton of sugar and fat before going to bed. Desert usually comes after a big meal, which makes it even worse. Most ice cream has trans fat or other unrecognizable ingredients. If you want something else after your meal, then have some crudites and some fresh salsa or guacamole. It'll be more satisfying anyway. Sorbet is a good alternative to those who love ice cream. Also try a cup of soy or organic yogurt and add some blueberries. If you have to have a "traditional" desert like apple cobbler, make that your main course and have an appetizer as desert. Either way, desert will take you backwards in your goal to lose fat. And don't order desert at restaurants. Some have more calories than you need in a day. Don't fool yourself by sharing it, either.
There are my tips of the day. Make one change at a time!
Kevin
Essential Supplement: Green Foods?
A good diet will contain at least 10 servings of fruits and vegetables, with vegetables comprising two thirds of those servings. But I understand that eating fruits and vegetables throughout the day can be a hassle. The problem with these foods is that you often have to prepare them, especially vegetables. Other than baby carrots, it's hard to find a vegetable that's convenient. So I understand, to an extent, why people don't eat enough of them. You have to have the proper cooking ware, the proper utinsils, and the proper environment to eat vegetables. This is not often the case.
If you're busy, or traveling, or you don't have time to sit down, then consider a green food. These products are usually derived from chlorella (pronounced kli RELL a, not like cholera, the intestinal disease), and immature grasses such as barley, wheat, and alfafa. I talked about gluten intolerence in a prevoius post. Wheatgrass does not contain any gluten, so you can consume it without any reaction.
How do you consume green foods? The easiest way is to mix it with water or juice. You don't need a lot. You can add one teaspoon to any concoction of berries, fruit, milk, or yogurt. I prefer not to use dairy products, so I would use a plant-based milk or soy yogurt. Blueberries and bananas make the best smoothies in my experience.
What are the benefits of green foods? Green foods have chlorophyll and phycocyanin. Chlorophyll inceases circulatoin, bolsters immunity and eliinates waste products. They promote production of killer cells in your immune system. Green foods contained a lot of vitamin A, gamma-linolenic acid, GLA, vitamin C, E, and antioxidants. Green food can also lower the acidity of your body.
One reason I don't eat a lot of animal food is because it increases the acidity of my body. This can leach calcium from bones. So this contradicts the common belief that milk and yogurt are good sources of calcium. In fact, too much dairy can reduce calcium in your bones. Is it any wonder that countries with the largest dairy intake have the highest rate of osteoperosis?
On the other hand, the vitamin K in green foods delivers circulating calcium to the bones. Green foods also contain magnesium and calcium. Green foods are alkaline so they reduce the acidity of the body.
I recommend the following green foods:
-Berlean's Greens
-Garden of Life
-Greens +
-Nature's Plus
-Paradise Herbs
-Superfood
-Alive! Energizer
You can find these at natural food stores or at Whole Foods. So if you don't want to prepare vegetables, or if you hate vegetables, or if vegetables aren't convenient, then I highly recommend a green food. Greens are an easy way to help you reach your goal of achieving 10 servings of fruits/vegetables per day. Green foods often come from organic sources. If you want to reduce you environmental footprint, then green food would make you more environmentally benign. Otherwise, the best thing to do is to consume vegetables in their natural state.
Kevin
If you're busy, or traveling, or you don't have time to sit down, then consider a green food. These products are usually derived from chlorella (pronounced kli RELL a, not like cholera, the intestinal disease), and immature grasses such as barley, wheat, and alfafa. I talked about gluten intolerence in a prevoius post. Wheatgrass does not contain any gluten, so you can consume it without any reaction.
How do you consume green foods? The easiest way is to mix it with water or juice. You don't need a lot. You can add one teaspoon to any concoction of berries, fruit, milk, or yogurt. I prefer not to use dairy products, so I would use a plant-based milk or soy yogurt. Blueberries and bananas make the best smoothies in my experience.
What are the benefits of green foods? Green foods have chlorophyll and phycocyanin. Chlorophyll inceases circulatoin, bolsters immunity and eliinates waste products. They promote production of killer cells in your immune system. Green foods contained a lot of vitamin A, gamma-linolenic acid, GLA, vitamin C, E, and antioxidants. Green food can also lower the acidity of your body.
One reason I don't eat a lot of animal food is because it increases the acidity of my body. This can leach calcium from bones. So this contradicts the common belief that milk and yogurt are good sources of calcium. In fact, too much dairy can reduce calcium in your bones. Is it any wonder that countries with the largest dairy intake have the highest rate of osteoperosis?
On the other hand, the vitamin K in green foods delivers circulating calcium to the bones. Green foods also contain magnesium and calcium. Green foods are alkaline so they reduce the acidity of the body.
I recommend the following green foods:
-Berlean's Greens
-Garden of Life
-Greens +
-Nature's Plus
-Paradise Herbs
-Superfood
-Alive! Energizer
You can find these at natural food stores or at Whole Foods. So if you don't want to prepare vegetables, or if you hate vegetables, or if vegetables aren't convenient, then I highly recommend a green food. Greens are an easy way to help you reach your goal of achieving 10 servings of fruits/vegetables per day. Green foods often come from organic sources. If you want to reduce you environmental footprint, then green food would make you more environmentally benign. Otherwise, the best thing to do is to consume vegetables in their natural state.
Kevin
Supplements Worth Considering- Straight to the Heart
If you want to improve your heart's health, there's nothing better than cardiovascular exercise. Even though I don't promote a lot of aerobic-based training, either for endurance athletes or for people looking to lose fat, aerobic exercise is good for the heart.
I also believe supplements are necessary for optimal health. I've written about vitamin D and fish oil, and now I'm about to recommend another supplement: Co-Enzyme Q10. Co-enzymes are just there: co-enzymes. They assist in certain processes in the body, and help enzymes carry out essential functions. They're like assistants for enzymes.
How important is CoQ-10? According to Stephen Sinatra, M.D., "if there's one thing you could do to maintain your heart's health, make sure you're taking CoQ-10 daily."
I also recommend L-carnitine, but not for fat loss, which is why it's typically used. The theory is that L-carnitine, an amino acid, helps shuttle fatty acids to the muscles for energy production. Since the heart is a muscle and gets 60% of its energy from fat, according to Jonny Bowden, it makes sense to take a supplement that helps your heart function. L-carnitine supplementation has been associated with reduced incidences of abnormal heart beats, second heart attacks, and less chest pain. If you've had heart problems, consider 2,000 mg of L-carnitine.
D-ribose is another supplement worth considering for heart health. Supplementation can reduce fatigue, soreness and stiffness after long-duration exercise. If you do endurance events, D-ribose might be something you'd want to consider. D-ribose can help whenever you've depleted your energy reserves. It helps the heart recover from exercise such as running or cycling.
You can get l-carnitine and CoQ10 through diet, but not nearly enough. Remember, supplementation allows you to what is optimal, not what is necessary.
I also believe supplements are necessary for optimal health. I've written about vitamin D and fish oil, and now I'm about to recommend another supplement: Co-Enzyme Q10. Co-enzymes are just there: co-enzymes. They assist in certain processes in the body, and help enzymes carry out essential functions. They're like assistants for enzymes.
How important is CoQ-10? According to Stephen Sinatra, M.D., "if there's one thing you could do to maintain your heart's health, make sure you're taking CoQ-10 daily."
I also recommend L-carnitine, but not for fat loss, which is why it's typically used. The theory is that L-carnitine, an amino acid, helps shuttle fatty acids to the muscles for energy production. Since the heart is a muscle and gets 60% of its energy from fat, according to Jonny Bowden, it makes sense to take a supplement that helps your heart function. L-carnitine supplementation has been associated with reduced incidences of abnormal heart beats, second heart attacks, and less chest pain. If you've had heart problems, consider 2,000 mg of L-carnitine.
D-ribose is another supplement worth considering for heart health. Supplementation can reduce fatigue, soreness and stiffness after long-duration exercise. If you do endurance events, D-ribose might be something you'd want to consider. D-ribose can help whenever you've depleted your energy reserves. It helps the heart recover from exercise such as running or cycling.
You can get l-carnitine and CoQ10 through diet, but not nearly enough. Remember, supplementation allows you to what is optimal, not what is necessary.
When to Use Weights
Strength training and weight training are almost synonymous. It seems that if you engage in resistance training, then you are automatically using weights. Perhaps this is because the original proponents of strength training were bodybuilders back in the '50s and '60s. Weights are just the standard tool for increasing strength and building muscle. Barbells, Olympic bars, dumbbells, bench presses, leg presses, machines, are use some form of weight.
Weights have their obvious advantage. Their the best way to build raw muscle. While other modalities, which I will discuss in a minute, help build strength, power, and endurance, they simply don't build muscle the same way that weights do. I'll admit that I don't understand the physiological difference between weight training and band training, for example, there's a reason why body builders and strength athletes prefer to use weights.
Weights have another advantage. It's easy to track progression. In order to get stronger, you have to overload your body. The easiest way to do this is to add weight to the bar, or to increase the number of reps you do with the same weight. It's easy to record weight on a sheet of paper. It's also to see your progress with weights.
But weights have disadvantages. It's so easy to cheat and use improper form when using weights. This applies especially to males. Men have a lot of vanity in the strength training room. They want to believe that they can use more weight than they can actually use. So when you say that weights are "dangerous", that's correct and incorrect. Too much weight is dangerous. But weights with good form is beneficial for muscle preservation and growth.
I see a lot of bad form in the gym. This doesn't mean that I think nobody should do weights, but I think a lot of people aren't really ready to use them. The prevalence of rounded backs, buckling knees, and weak core strength tells me that people need a much larger base before using weights.
A deconditioned person could still get a great workout using his own bodyweight. If you can't manage your own bodyweight, there's no reason you should be adding external loads to any exercise. This is how Alwyn Cosgrove trains his athletes, not just people looking to lose fat. Can you do a proper squat? Can you maintain a neutral spine while squatting? Can you even squat correctly? Do you have proper shoulder mobility and stability? Most people don't. We live in the broken society. Using weights will only exacerbate these imbalances.
If you can manage your bodyweight, then progress to a suspension trainer like the TRX. If you think push ups are easy, then put your feet on a stability ball or a bench. Use a Perfect Pushup. Put your feet in the TRX and do a pushup. Do a one-armed pushup. If you think pull ups are easy, do a one-arm pull up. Wrap a towel around a pull-up bar and attempt to pull your body. There are so many progressions to basic body weight exercises that people skip. Before doing these progressions, with no external load, then do not do weight training. Gravity is the ultimate resistance. If you can't do a pull up, then you have business doing T-bar rows, bent-over rows or cable pulls.
There are other alternatives to weights. You can use a weighted vest like the X-Vest to add difficulty to squats, lunges, push ups, pull ups, running, and any other bodyweight exercise. It might be the best $200 investment you ever make.
Bands are definitely my preferred way to train. They are so versatile and functional, that they should be included in everybody's program, regardless whether or not your can do 10 pull ups, 100 push ups and and 10 one-leg squats. The movements you can perform with bands, or Freemotion's Cable Cross machine, are endless. You can add resistance to just about any movement, from lunges, step ups, punches, to throwing and rowing.
I often see people on machines. These machines cost hundreds of dollars. And yet the movement and muscles they're training could easily be trained using a $10 band. I don't know why people think they have to use such expensive apparatuses to train. Using bands is also a lot more functional. You can work all three planes of motion, while on a machine you're pretty much limited to one (almost always the sagittal). I can't think of a single machine that allows your body to move sideways.
Here's my theory of progression:
Bodyweight.
Bodyweight with weighted vest
Bands/pulleys/cable machines
Weights
Of course, this doesn't mean you can't mix and match these modalities. What I'm saying is that weights are the most advanced form of strength training. These are designed for people who can manage your bodyweight, use proper form on various exercises, and are looking to add mass or raw power. Strength athletes and power athletes, under the supervision of a coach or trainer, should use weights. But if you're using weights, you can also use bands. In fact, I encourage you to use bands in all your training.
If you can't manage your bodyweight, do that first. Out of 100 people, I bet 99 could not do 6 pulls ups, 5o pushups, or hold a plank position for 1:00. And out of those 100 people, I could find some serious posture deficiencies, imbalances, and weaknesses. Why, then, would they need or want to use weights?
Weights are sexy and popular, so they are another victim of training incest. Everybody else is doing it, so everybody should do it. I'm saying far fewer people should be using weights. There should be fewer weights in gyms, and more bands and pulley machines. But pushing a band into the air doesn't look as cool as throwing a dumbbell over your head.
Kevin
Weights have their obvious advantage. Their the best way to build raw muscle. While other modalities, which I will discuss in a minute, help build strength, power, and endurance, they simply don't build muscle the same way that weights do. I'll admit that I don't understand the physiological difference between weight training and band training, for example, there's a reason why body builders and strength athletes prefer to use weights.
Weights have another advantage. It's easy to track progression. In order to get stronger, you have to overload your body. The easiest way to do this is to add weight to the bar, or to increase the number of reps you do with the same weight. It's easy to record weight on a sheet of paper. It's also to see your progress with weights.
But weights have disadvantages. It's so easy to cheat and use improper form when using weights. This applies especially to males. Men have a lot of vanity in the strength training room. They want to believe that they can use more weight than they can actually use. So when you say that weights are "dangerous", that's correct and incorrect. Too much weight is dangerous. But weights with good form is beneficial for muscle preservation and growth.
I see a lot of bad form in the gym. This doesn't mean that I think nobody should do weights, but I think a lot of people aren't really ready to use them. The prevalence of rounded backs, buckling knees, and weak core strength tells me that people need a much larger base before using weights.
A deconditioned person could still get a great workout using his own bodyweight. If you can't manage your own bodyweight, there's no reason you should be adding external loads to any exercise. This is how Alwyn Cosgrove trains his athletes, not just people looking to lose fat. Can you do a proper squat? Can you maintain a neutral spine while squatting? Can you even squat correctly? Do you have proper shoulder mobility and stability? Most people don't. We live in the broken society. Using weights will only exacerbate these imbalances.
If you can manage your bodyweight, then progress to a suspension trainer like the TRX. If you think push ups are easy, then put your feet on a stability ball or a bench. Use a Perfect Pushup. Put your feet in the TRX and do a pushup. Do a one-armed pushup. If you think pull ups are easy, do a one-arm pull up. Wrap a towel around a pull-up bar and attempt to pull your body. There are so many progressions to basic body weight exercises that people skip. Before doing these progressions, with no external load, then do not do weight training. Gravity is the ultimate resistance. If you can't do a pull up, then you have business doing T-bar rows, bent-over rows or cable pulls.
There are other alternatives to weights. You can use a weighted vest like the X-Vest to add difficulty to squats, lunges, push ups, pull ups, running, and any other bodyweight exercise. It might be the best $200 investment you ever make.
Bands are definitely my preferred way to train. They are so versatile and functional, that they should be included in everybody's program, regardless whether or not your can do 10 pull ups, 100 push ups and and 10 one-leg squats. The movements you can perform with bands, or Freemotion's Cable Cross machine, are endless. You can add resistance to just about any movement, from lunges, step ups, punches, to throwing and rowing.
I often see people on machines. These machines cost hundreds of dollars. And yet the movement and muscles they're training could easily be trained using a $10 band. I don't know why people think they have to use such expensive apparatuses to train. Using bands is also a lot more functional. You can work all three planes of motion, while on a machine you're pretty much limited to one (almost always the sagittal). I can't think of a single machine that allows your body to move sideways.
Here's my theory of progression:
Bodyweight.
Bodyweight with weighted vest
Bands/pulleys/cable machines
Weights
Of course, this doesn't mean you can't mix and match these modalities. What I'm saying is that weights are the most advanced form of strength training. These are designed for people who can manage your bodyweight, use proper form on various exercises, and are looking to add mass or raw power. Strength athletes and power athletes, under the supervision of a coach or trainer, should use weights. But if you're using weights, you can also use bands. In fact, I encourage you to use bands in all your training.
If you can't manage your bodyweight, do that first. Out of 100 people, I bet 99 could not do 6 pulls ups, 5o pushups, or hold a plank position for 1:00. And out of those 100 people, I could find some serious posture deficiencies, imbalances, and weaknesses. Why, then, would they need or want to use weights?
Weights are sexy and popular, so they are another victim of training incest. Everybody else is doing it, so everybody should do it. I'm saying far fewer people should be using weights. There should be fewer weights in gyms, and more bands and pulley machines. But pushing a band into the air doesn't look as cool as throwing a dumbbell over your head.
Kevin
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