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Wednesday, November 16, 2011

Are Vegetable Oils Healthy?

 
Today I just want to talk a little bit about fats, primarily vegetable oils since we are exposed to them all the time and probably have some in the pantry.  This article is from a previous article posted back in January titled "Healthy" Vegetable Oils?  with some added info.  When most of us think of vegetable oils we think "well its made from vegetables, so it must be healthy."  Not true.  Lets take a closer look.
There are several different types of fats.  There are saturated, monounsaturated, polyunsaturated and trans fats (bad stuff).  Vegetable oils, which are mostly industrialized seed oils, are very high in polyunsaturated fats also known as PUFA’s (poly unsaturated fatty acids) which are extremely high in Omega-6's.  It’s important to understand that these types of oils are new to the human diet.  We have only been eating these oils for a little over 100 years.  Oddly enough cardio vascular disease(CVD) and other degenerative diseases, which are all related to the inflammatory processes of the body, have dramatically increased in the last 100 years...hmmmm.

The first recorded death in the US from CVD happened in 1912 and, within 40 years, became the number 1 killer in the US.   PUFA’s are liquids at room temperature and saturated fats (animal fats) are solid at room temperature.  Saturated fats were the primary, and in many cases, only source of fats consumed by humans until recently. Saturated fat consumption has actually decreased in the last 100 years while PUFA consumption has almost tripled. Yet CVD has increased almost 400%.  Wait a second, I thought saturated fats caused CVD because the have cholesterol, right?….wrong.  Cholesterol consumption has only increased about 1% yet CVD continues to rise.  These numbers don't add up if animal fats are the culprit and PUFA's are healthy.  The numbers indicate quite the opposite.

Ok, I know what you’re thinking, that can’t be true.  Well it is.  First, let’s understand the history of PUFA’s.  They were initially used in paints and varnishes since they oxidize and harden rapidly once exposed to oxygen…kinda like the oxygen in our arteries…hmmm.  As synthetic chemicals began to replace them, they started being used in animal feed.  Once farmers figured out that it was killing their animals too soon, it was decided to use them for human consumption.  Crazy, I know. 

Here is a short article on PUFA’s and Saturated fats:


 
Saturated fats are absolutely critical for cell membrane formation, cell integrity, healthy immune system, brain function and hormone production.   Our bodies are designed to use them. Our body uses sunlight to convert cholesterol into Vit-D, also critical for brain function and calcium retention. Cholesterol is also used in the production of all of our hormones and neurotransmitters.  PUFA’s are loaded with Omega-6’s, which are essential and only needed in small amounts, that actually up-regulate our immune system and the inflammatory processes of the body. To top it off, they oxidize and harden very easily and break down under heat where saturated fats do not and are stable under high heats.   Plus almost all processed vegetable oils, by the time they reach the shelf, are already rancid and contain toxic constituents.   To make them, they are exposed to very high heats, carcinogenic chemicals and have to be bleached and deodorized before they can be bottled…otherwise we would gag if we tried to eat them or just smelled them.  So basically by the time we buy whatever vegetable oil it is that we use, it already rancid and very high in Omega-6's, any vitamins or anti-oxidants that might have been there are destroyed and then we cook with it which breaks it down further.  Pretty nasty.

Here is a short article on just how vegetable oils are processed:


The message is get rid of vegetable oils, unless they are cold pressed.  If they are cold pressed, they have some health benefit, but they are still loaded with Omega-6's and break down under heat, so don't cook with them or use too much.  I won’t get started on hydrogenated oils and trans fats…really bad stuff…but throw any of that out too.  Consider using saturated fats.  Grassfed butter, lard (yes I said it) and coconut oil are great options.  Cold pressed coconut oil is awesome and very healthy, plus it can handle high heat.  I’m sure I will have a post on coconut oil too.  Extra virgin olive oil is great because it is cold pressed and loaded with monounsaturated fats and anti-oxidants but doesn’t handle heat well, so don’t cook at high temperatures with it.  Monunsatured fats actually elevated HDL (high-density lipoprotein) which is a good thing. 

Processed vegetable oils are bad news guys.  I will revisit this topic again and expound more on it along with the effects of certain fatty acids and LDL and HDL.  But until then, look it up, do some research or you can just trust me.  One of the guys responsible for this trend was Ancel Keys who proposed the famous “Lipid Hypothesis” that was used to develop dietary guidelines….its a HYPOTHESIS!! Its not even a theory!!  Anyway, that’s another story too.  If you want to know more about it and the truth about saturated fats and cholesterol, check out this article.

All we use in the house is coconut oil, butter (organic and grassfed when we can get it) and extra virgin olive oil for salads or low heat items.  Remember, if you have any questions, send me an email or post em.   Here is where I get my coconut oil from. 



Wednesday, October 19, 2011

ADHD, Gluten, Gut Health and Our Children

I wrote an article titled The Key to Health Starts With Your Gut back in June of 2011.  In it, I discussed the role the gut flora (good bacteria), gut permeability, gluten and the relationship between our gut and our brain.  In that article, there is also a link to a Podcast with Kris Kressor that I would recommend all parents listen to.  Additionally, in that article I gave a few basic guidelines regarding maintaining a healthy gut:
  • eliminate gluten (found primarily in wheat, barley and rye)
  • keep healthy fats in the diet (saturated and Omega-3's)
  • avoid processed foods, artificial flavoring and coloring
  • reduce sugar intake, especially high fructose corn syrup
  • eat a lot of vegetables
  • exercise
  • eat foods with healthy bacteria in them such as fermented foods and yogurt (kefir style is preferable)
  • reduce stress
  • reduce acidic foods and increase alkaline foods (vegetables are a great source)
  • reduce Omega-6's
It's important to understand this information in order to better understand the relationship of ADHD, ADD, gluten and how this effects our children.  If you can take the time to read the other article first and/or listen to the Podcast, it will help.  If not, you will still learn a few things.

First a little history.  Within the last hundred years or so, it is estimated that our consumption of sugar has increased about 10 times and we have introduced not only processed foods, trans fats but also genetically modified foods and commercially raised meats, that have very poor health profiles compared to grass fed meats.  All of this in the last 100 years, which is not enough time for us to make the genetic adaptations needed to tolerate these changes.  As a result, cardio vascular disease, Alzheimer's, cancer, diabetes, obesity, depression and other behavioral disorders and Multiple Sclerosis have increased as a result.  Another health issue that has grown exponentially since the early 80's is ADHD or ADD in children.  Also the drugs used to treat them, is the largest growing market for pharmaceutical drugs for kids.  And doctor's are writing more and more prescriptions.

When we introduce high levels of sugar and carbs into a child's diet we are causing a rapid fluctuation in blood sugar levels.  The body subsequently releases adrenaline and cortisol in response which activates our Sympathetic Nervous System (SNS) also known as the fight or flight response.  Now this may not be a problem for all children but those who have food sensitivities (a sign of poor gut health) or who have been eating this way for a long time, this SNS response becomes a problem.  It suddenly becomes more difficult to sit, listen, focus and behave when these hormones are released.  So what are we told to do? Instead of looking at the underlying cause, just give them prescription drugs which eventually makes things worse.  An obvious fix for this should be avoiding excess carbs and maintaining regular consumption of healthy protein and fats. 

Since the 70's, when most meat began to be raised commercially, the health profile suffered dramatically.  A source of Omega-3's (EPA/DHA), which are essential for brain development, were suddenly taken out of our diet.  Unless your kid is taking a fish oil supplement or eating grass fed meats, wild caught fish or raw dairy it is highly likely that they are already deficient in Omega-3's.  Add to that the rise in sugar consumption and its no wonder why ADHD/ADD and other behavioral disorders and obesity are on the rise in children.  Its pretty scary. 

There is more.  Gluten, which is found in many grains primarily wheat, barley and rye, is another problem.  If you read the previous article, you will have a better understanding.  Basically, gluten is bad, really bad.  It damages our small intestine causing nutritional malabsorption, inflammation as well as causing many auto immune responses.  What is the cure?  Avoid gluten.  Research indicates that 70-80 percent of all people with ADHD are gluten sensitive.  The same study indicated that over half of those with ADHD have Celiac Disease, which is basically a severe systematic allergic reaction to gluten. The cure? Yes, again, avoid gluten.  Additionally, children with ADHD have almost 300% greater risk of developing long term disorders like Bi-Polar disorder, Depression, Schizophrenia and Alzheimer's.  So its extremely important to take this seriously.

Those with gluten intolerance or Celiac's experience several physiological reactions in the body in response to gluten.  One of those reactions is an inflammation in the frontal lobes of the brain.  That is the part that controls short term memory, planning, higher functioning and concentration.  Pretty interesting, huh?  In a 2005 study by Verkasalo, it was determined that cognitive function decline and underachievement in post-secondary education is 400% more likely with gluten sensitivity.  So this affect adults as well.

The message is if someone has ADHD it is highly likely that they have gluten sensitivity or Celiac's, and likewise, it is highly likely that someone with Celiac's or gluten sensitivity has ADHD or other behavioral disorders.  The message is also this:
  • Identify sources of gluten.  They are not only in foods but are in skin care products.
  • Eliminate those sources of gluten.
  • For those with ADHD or behavioral disorders, in addition to eliminating gluten, reduce overall carb load and add healthy fats, including Omega-3's,  and proteins. 
I know first hand about the challenges a child with ADHD may have.  One of my kids was diagnosed with ADHD.   I did some tinkering with his diet and found that when the gluten, processed foods and artificial flavor and coloring is gone, his grades go up, he can focus better, he remembers things better and overall, feels better.  When those foods are introduced, all of those symptoms come back including feelings of being tired and having headaches.  Its amazing what a little change in diet can do.  I can't stress enough the importance of this to parents to really take a look at what their kids are eating and consider what long term effects that may have.

If you or someone you know has ADHD, take a close look at their diet.  By a making a few changes in the foods we put in our body, not only do improve our gut health but we ensure that our brain, mood, memory and overall quality of life can improve.  It can only help.

10 Fitness Guidelines for LEO’s and Athletes

This is a re-post of a past article from February 9, 2011.  It has some good info for not only LEO's and military but for any athlete as well.  Enjoy.

Now, we could easily stretch this out to 20 or 30 guidelines, but for now, I am going with the ones that I think are the most important.  These guidelines are also good guidelines for anyone else not in the above mentioned categories.

Here we go:

1.      Get plenty of sleep, at least 8-9 hours.   We have covered this topic several times before.  Rest and recovery allows our brain and bodies to heal..and work correctly.  It improves not only hormonal balances but it also improves cognitive function.  A lack of sleep or rest elevates cortisol (the stress hormone) which in turn elevates insulin and aldosterone.  If you don’t get enough sleep do not train!  It makes no sense.  If you have to do something, do some active recovery/low intensity or mobility work.

2.      Eat adequate protein.  A good range for folks keeping or gaining muscle is 1g per kilo of body weight to 1g per pound of body weight.  This is really going to be determined by a person’s goals.  Trying to gain more muscle?? Eat more protein.  Going low carb or trying to make weight?? Eat more protein…remember protein is thermogenic and helps us burn fat.  Choose protein from meat/animal sources.  If you have to take a protein supplement, that is fine, but only if you have to.  Whey is a great source but it also has a higher insulin response which will work against someone trying to make weight.  Just maintaining overall health, then protein requirements will be a little lower.

3.      Eat plenty of vegetables.  Veggies are a great source of vitamins, minerals and antioxidants-all of which maintain health and improve recovery.  Most veggies and tubors contain polysaccarides and soluble fiber that helps feed healthy gut flora.  Get plenty of cruciferous and green leafy vegetables.  Veggies are generally low in carbs, so you can eat a lot here.

4.      Choose your carbs wisely young Jedi.   Avoid gluten containing grain products!  They contain phytates, disrupt absorption and increase inflammation.  Avoid high Glycemic index foods, except after a training session.  Stay away from High Fructose Corn Syrup like the plague.  Fruits are ok, but in moderation.  The best ones, in my humble opinion, are berries and melons.   They are low on the Glycemic index, carbs and very high in antioxidants.  If you have to eat pasta type stuff, go for the gluten free products.  Keep sweet potatoes, potatoes and squashes as a main source.  Some of the Paleo purists may throw a fit about potatoes, rice or oatmeal so you can decide for yourself on those. 

5.      Eat healthy fats.  Avoid processed vegetable oils.  They are already rancid and toxic by the time you buy them.  They are not designed for high heat, oxidize very easily and contain high levels of Omega-6, which up-regulate inflammation.  Choose cold pressed oils like extra virgin olive oil, which should only be used at low heat.  Our cell wells are comprised of about 50% saturated fats so we need them in our diet.  Coconut oil, which is perfect for cooking, and grass-fed butter are great plus both hold up to high heat and coconut oil is full of MCT's (medium chain triglycerides) which speed up fat metabolism.

6.      Keep Omega-3’s in the diet.  I know, I know…Omega-3’s are a fat and could be listed in #5, but I think they are so important to so many aspects of our health that they deserve their own spot.  So, try to keep the ratio of Omega-6’s to Omega-3’s 1:1.   We do this by eliminating vegetable oils and taking O3 supplements or eating grass-fed and wild meats.  I usually take 2-3 grams of liquid fish oil per day.  On days I do a nasty workout, I will up my dose to 7-10 grams to help with inflammation.  I have been using Vitacost’s brand NSI Liquid Fish Oil and Twinlab’s Cod Liver Oil. 

7.      Exercise.  Now this will vary depending on one’s goals, but for those looking to maintain or general fitness, try to lift heavy 1-2 times per week and do interval or met-con 1-2 times per week and occasionally do some strictly aerobic work.  Recovery or off-time should be part of any exercise program as well.  Exercise should be something to look forward to and should not be a source of stress.  If it is, you are either overtraining or not getting enough rest….kinda the same thing.

8.      Eliminate sources of stress.  This is pretty self explanatory.  Chronic stress has adverse effects on our health.  It reduces performance, muscle growth or repair, inhibits immune function, and increases body fat and cardio vascular disease.  It makes no sense to start any training program if a person is “stressed” out or has high levels of chronic stress.  The focus should be to identify sources of stress and eliminate or reduce the ones we have control over.  The other sources, well, if we don’t have control over them we can’t change em so don’t worry about em, and looky looky, we now just eliminated that source too!! It’s all about perspective. Low stress=better performance=better health=happier=longer happier lives.

9.      Keep your skills sharp.  Those in the professional or competitive fields require a specific skill set.  Unfortunately, high skill based training diminishes the quickest and is often the one that most overlook.  What does this mean?  It simply means try to practice what you do pretty often.  Perhaps once a week…it depends on what you do.  This doesn’t mean high intensity work.  It can be used as active recovery and done at low speed to develop accuracy, technique and mechanics.  BUT occasionally should be done under pressure so we respond appropriately under pressure.  Keep the stimulus/response aspect as accurate or realistic as possible. 

10.   Stay Flexible and mobile!!  This is so important for not only our ability to perform and function but also for joint health.  Guys, sorry to tell ya this, but you aint getting any younger and unfortunately this takes a toll on our joints and mobility.  On recovery days or periods, consider making your active recovery some mobility work.  Check out Kelly Starrett’s blog.  He’s got some great videos and stretches that help keep us agile.  Flexibility plays an important role in our ability to generate power.  Limited mobility=limited power.  This, for many of us, could be very problematic to say the least.  So keep flexibility and mobility work in your program.


These are 10 of many guidelines we could list but I think this is a good start. 


On a side note, don’t forget to checkout the Eat Wild site for sources of grassfed meat in your area. 

Tuesday, September 27, 2011

The Truth About Sugar and Carbs

This is a re-post of a past article with some added information.  It is important we recognize the impact that excessive carbohydrates, including sugar, has had on our society.  It is estimated that the average American consumed 15 lbs of sugar at 1900 and in 1990 it is estimated that the average American consumes about 150 lbs of sugar and I'm sure that number is higher now.  Without a doubt, there is a direct correlation between the rise in carbohydrate and sugar consumption with a rise in obesity, diabetes, cardio vascular disease, Alzhiemer's, behavioral disorders and a long list of other degenerative disease.  History shows that carbohydrates were not a readily available source of energy for humans until just a few thousand years ago.  Meaning we were well adapted and very healthy on a low-carb diet.  Even carbs came into the picture a few thousand years agao, our carbohydrate consumption was far less than it is now and they came from healthier sources such as fruits, honey, and fermented grains and foods.  Now we are saturated everywhere we turn with carbs, processed foods and sugar.  After the population explosions in America that occurred after both World Wars, it is easy to understand why the consumption of carbs and processed foods increased.  But it came with a cost.  Let's take a look at how carbs work in body, particularly sugar.

Are we poisoning ourselves and our kids with too much sugar?  First, let's talk about what sugar really is.  All sugars are carbohydrates.  Carbohydrates are chains of carbon, hydrogen, and oxygen.  The can vary from complex starchy carb chains, like those found in sweet potatoes or simple "sugar" carb chains like those found in fruits.  Glucose is the simplest form of "sugar" that our body can use as fuel. 

When we digest carbs, the ultimate goal is to break them down to a usable form of energy, which is glucose.  Our brain can only use glucose for fuel, thank goodness because the brain is primarily comprised of fat!  The brain can also use ketones, which are byproducts of fat metabolism when we consume little to no carbs.  Our kidneys are another organ that uses glucose as its primary fuel source.  So the brain has to have glucose.  No glucose means poor brain function which can range from poor memory to more serious conditions like Alzheimer's, Depression and Bi-polar disorder.

The brain uses about 4-6 grams of glucose per hour and the kidneys, significantly less, about 1 gram.   If we do the math, this means our body only needs about 150 grams of carbs, or less, per day.  Anything over that, and we are driving insulin up unnecessarily high, unless we are trying to gain weight.  Remember, we have to have insulin but if we are not replenishing depleted glycogen stores, insulin drives glucose into the liver where it is converted to and stored as fat.  If that isn't bad enough, when our insulin is high our brain is competing with it for glucose.  And guess what?? If your brain isn't getting enough glucose, you know what it tells you to eat? That's right, more carbs...and before you know it, you are caught in a negative feedback loop that makes you crave carbs, diminishes cognitive function (stupid), store fat and develop insulin resistance (type-2 diabetes.)

Interestingly enough, our body has redundant systems to make sure our brain gets its glucose if we don't consume enough carbs.  The body can do this by breaking down protein and fat.   That's why there are essential fatty acids and amino acids...there are no essential carbohydrates.  Simply put, we, as humans, are designed to function and be very healthy on a low carb intake, which makes sense since large amounts of carbs are relatively new to our diet.  Nowadays, we are flooded with carbs everywhere we look and are told that we should have 6-11 servings per day!!!  As usual, I am digressing...back to sugar.

There are several types of sugar.  Here are four of the most common:
  • sucrose (table sugar) a disaccharide made of one glucose and one fructose
  • lactose (milk sugar) a disaccharide made of glucose and galactose
  • galactose a monosaccharide found in animal products
  • fructose (fruit sugar) found in...duh...fruit and is the sweetest of all the sugars
The two that we are going to talk about are the most commonly found: Sucrose and Fructose.

Here is the issue.  Glucose is a primary metabolic fuel for the body...especially the brain.  If the brain can't get enough glucose, the body uses fats to provide ketones or proteins to provide glucose as fuel or the brain tells the body to eat more carbs.  Remember if insulin, a fat storage hormone, is high, our body loses the ability to metabolize protein and stored fat and our brain suffers.  The message is simple; reduce the insulin load by reducing the carb load. 

Over the history of our existence, our bodies have learned to metabolize glucose very efficiently in the liver.  Now enter fructose.  Even though fructose is classified as a sugar it is metabolized completely different than glucose.  Once consumed, fructose is not allowed to enter the bloodstream and is absorbed and metabolized solely by the liver.  What other substances are not allowed into the bloodstream and metabolized solely by the liver?  Yep, toxins.  Hmmmm...

When fructose, which is very sweet, enters the body we begin to produce a hormone called ghrelin which stimulates hunger.  This makes sense, when we taste or smell something good; nature has programmed us to eat.  Ghrelin levels are reduced when insulin goes up.  What releases insulin?  Elevated blood sugar.  This also makes sense because if our blood sugar is going up that means we are getting carbs and have probably had enough to eat.

Here is the problem.  When we consume fructose, our body can't use it, like other toxins, and the liver has to do something with it.  So what it does is actually pull more glucose out of the blood into the liver and begins breaking down fructose.  The end result is the liver turning fructose into fatty acids, some of which make it to the blood as triglycerides, and the others as fat deposits in the liver. 

So short version: fructose pulls more glucose into the liver, which reduces the ghrelin/hunger response, which signals a person to keep eating, which raises insulin, which prevents the brain from getting what it wants, and increases fat storage and fat deposits on the liver...also called fatty liver disease...which is common in alcoholics…and we eventually become sick and obese.  So fructose, in many ways, is metabolized like alcohol and other toxins and causes some serious health problems.

Some sources of fructose are:
  • fruit, which when eaten in its natural state contain fiber which diminishes fructose absorption
  • table sugar-sucrose (50% glucose and 50% fructose)
  • High Fructose Corn Syrup (HFCS) (55% or more fructose, the rest glucose)...the worst of all.  Sweeter than sugar, cheaper to make, and found in just about everything processed, sold in a box, sodas and....drum roll...kids juices and snacks. 
It is a genius marketing idea to put HFCS if everything because it is sweet, causing a ghrelin response (hunger), and lowers glucose so certain industries can make claims that is lower on the glycemic index, thus furthering our "carb craving" so we have to eat even more...pretty smart.  Too bad it is hepatoxic and makes us fat and stupid not to mention increase diabetes and cardio-vascular disease. 

Thanks to the soda companies, HFCS climbed from 3 million tons to 8 million tons in 1980.  According to the Center of Disease Control, it was about this time that obesity and even type-II diabetes began to increase in not only adults but children as well...and continues to rise.

It is easy to now see how high levels of sugar and HFCS can cause a long list of health problems including behavioral and mood disorders.  Check out these stats from the Center of Disease Control on ADHD and its rise in America.  Hmmm...more disease=more medications=more $$ for drug companies.  Also, don't know about you, but I see a correlation here...increase in carbs=increase in ADHD and related illnesses.  If you ever google "ADHD diet" you will find a long list of recommendations that look almost identical to Paleo Diet....coincidence? 

One of the theories about fructose consumption dates back to the evolution of humans.  For the majority of our existence, carbs were very scarce and often available on a seasonal basis.  Fruit is the primary source of fructose. Fruits are usually ripe and in season in the fall.  The large amount in fructose in fruits drive hunger and allow us to gorge on carbs and to build an extra layer of fat which allows to survive the winter more easily.  The point is we are designed to be very healthy with low carbs and occasionally gorge on carbs...unfortunely most folks get caught in the latter.

Ever heard that sugar is addicting?  Well, it’s true.  Sugar meets all the criteria as addictive drugs...except its legal, cheap and everywhere.  Here are the criteria for addicting substances:

  • Tolerance is developed
  • Withdrawal
  • Persistant desire
  • Negative consequences 
Another problem with sugar is that it accelerates the production of AGE's (advanced glycation end products.)  These are harmful products from metabolizing glucose that oxidize (this is bad) and increase free radicals which damages our cells.  We need anti-oxidants to combat free radicals.  Fruits, especially berries, contain anti-oxidants.  Interesting how nature already firgued this out and put fiber and anti-oxidants with sources of fructose and sugar.  Its only when remove sugar from its natural state that we exponetially increase its harmful effects. 

Here is a great article that Gary Taubes, author of Why We Get Fat recently wrote for the New York Times.  In it, he writes about the history of HFCS in the American Diet and the associated rise in diseases and provides some compelling evidence. 

If you have kids, this video is a must see.  It is a lecture given by Dr. Robert Lustig.  The video is a little over an hour long…I know, I know that’s pretty long, but he goes into the microbiology of fructose and shows how it is a toxin...and gives the simple version too.

This is the message guys.  Limit or restrict the use of sugar and fructose, which will reduce overall carb load.  First start by identifying sources and cutting back on those sources and replace them with healthier choices, like healthy meats, fats or vegetables.  Fruits are not bad.  They contain fiber and nutrients, but since they contain fructose we should limit consumption to one to two servings per day.  If possible, replace sugar or other sweeteners with natural organic honey.  It may contain more calories per serving but it contains less fructose than table sugar.  And get rid of all those fruit drinks!! They are loaded with fructose.

Studies have shown that occasional exposure to certain toxins like alcohol and fructose can be very healthy for the liver and ensures that it maintains its effectiveness at removing "bad" stuff.  But, like all things, too much can be very harmful.  Don't panic.  This doesn't mean you can't have sugar again...because you can.  It just means, by educating yourself with some useful knowledge, you can make better decisions for not only yourself but for you family as well.  So, once again, if you don't take my word for it, please, seek out the knowledge and do your research...it can only help.

Friday, September 16, 2011

Announcement for Free Nutrition and Exercise Seminars

Another big announcement guys!  There will be two seminars, one is on Heath and Nutrition and the other is Exercise Physiology.

Health and Nutrition for Law Enforcement and Family
On Saturday October 22, 2011 from 8:00 am-5:00pm at the FWPD Training Academy, I will be giving a lecture for law enforcement officers and civilians!  Topics will include:
  • Evolution of food
  • Paleo fundamentals
  • Basic physiology
  • How to lose fat and build muscle
  • Identify and reduce health risk factors
  • Modern diseases and their connection to foods
  • Making sense of it all
  • and more!
  
Exercise Physiology for Law Enforcement and Family
On Saturday  November 12, 2011 from 8:00 am-5:00pm at the FWPD Training Academy, I will be giving a lecture for law enforcement officers and civilians!  Topics will include:
  • Define various types of exercise systems
  • Understand the relationship of exercise with health and performance
  • Give an understanding of the role of physical fitness in law enforcement 
  • Coaching techniques and tips
  • Understand basic physiology including energy pathways
  • Learn how to develop basic fitness program
  • and more!!
Both classes are free and have limited seating, so please sign up early.   Bring a friend. TCLEOSE credit will be given to law enforcement officers attending. 
Here are the details:

When:     Health and Nutrition Seminar, Sat 8am-5pm,  October 22, 2011
                Exercise Physiology Seminar, Sat 8am-5pm,  November 12, 2011
Where:   City of Fort Worth Police and Fire Recruit Training Academy-Classroom F
                1000 Calvert St. Fort Worth

There will be a lunch break given during the class. 

If you or someone you know is struggling with health issues or just wanting to learn how to improve their health and fitness then attend one or both of these classes. Learn valuable information on how to look and feel better, improve performance and health and even add a few years to your life!

Law enforcement officers wanting TCLEOSE credit will need to provide a PID # when they attend the class.  I encourage everyone to bring a pen and paper to take notes. To sign up, use the link below.  Here is the link with class info and registration instructions.  You can also contact me through my contact information on this blogsite.

Sign up for one or both classes.  They will fill up fast.  I will see you guys there!

Wednesday, September 14, 2011

Want to drop some fat?

This will be a short post, but we will see how that goes.  I wanted to talk about fat loss or "leaning out" and some of the things I have learned that work well for me.  For the next few weeks, I am in my "leaning out" phase.  Some of things we need to remember is that hormonal balance is the key to fat loss.  What do I mean?  Simple.  Insulin, a hormone our pancreas makes that is released in response to carbs, is a FAT STORAGE HORMONE.   Insulin drives nutrients into our cells.  When our cells are depleted, this is a good thing.  For example, someone who has had an intense metcon session or even strength building session will be in a depleted state and require more carbs, which release insulin, to recover and repair.

Let's look at the other side of the coin.  If we are not in a depleted state or involved in regular intense exercise our "tanks" are topped off and we do not need to be replenished.  So guess what happens when we consume carbs?  Our body releases insulin which takes the carbs to the liver instead of depleted cells and makes triglycerides and sends those out to be stored as fat.  There is more.  After insulin is released it slowly diminishes or lowers after several hours.  Since it is a fat storage hormone, insulin makes it very difficult for our body to access not only stored glucose but stored fat as well.  Physiologically, the human body does not required any more than 150g of carbs, if that, unless it is in a depleted state. 

The brain, which cannot use fat, requires glucose (it can use ketones too but that is another article all together) at about 4-6g per hour, the kidneys and red blood cells, which use only glucose, require much less closer to 1g per hour.  Do the math and you get about 150g of carbs.  The USRDA recommends that a person who consumes a 2000 calorie diet to eat 300g of carbs per day, twice the physiological limit of what the body requires, which drives and keeps insulin levels unnecessarily high.  Elevated insulin levels also leads to insulin resistance, Type-II diabetes, cardio vascular disease, Alzheimer's, increased levels of advanced glycation end products (AGE's), metabolic derangement, mood disorders and depression and a long list of other issues.  Additionally, it is excess carbs which are primarily responsible for causing the liver to make the small dense type-A LDL cholesterol that accelerates vascular inflammation which is linked to cardio vascular disease.  I could go on but have written several other detailed articles on the topic in previous posts.

So here is how it goes.  A person who isn't training consumes a diet high in carbs, releases a lot of insulin, stores fat, can't access stored energy so gets tired and craves more carbs, can't think clearly because the brain is competing with the insulin for glucose, develops insulin resistance and obesity, has to take several prescriptions to deal with health issues and dies unhealthy and much younger than they should.  Not very complicated.  So what is the solution?  Keeps carbs low and protein and fat moderate to high...sound familiar...Paleo?  Now this is not a one size fits all solution.  Depending on a person's type of training, then their carb intake will increase or adjust accordingly.

Now that we understand that excessive carbs, which causes excessive insulin production, are primarily responsible for fat storage and obesity we can make some better decisions when trying to "lean out."

I completed my strength building phase, which lasted about 4 months and gained about 15 lbs, some muscle and some fat.  Now I want to lean out to see some of the muscle I gained.  Here is what I do that works really well for me.  I don't focus on meal frequency.  I did this in the past believing that it accelerates my metabolism which is a myth.  Our metabolism is determined by genetics, exercise (which increase mitochondria in the cells) and hormone regulation.  Not how many meals we eat.  What I simply do is decrease my carb intake...that's it.  Here is what a normal day may look like for me:
  • breakfast 4-5 egg whites with 2-3 yolks with a lot of coconut oil with a handful of berries
  • lunch 6-8 oz of meat, usually grass fed beef, 1/2 sweet potato, 1 cup of green veggies like broccoli or spinach
  • snack 1 can tuna or chicken breast, 2 tablespoons of coconut oil, 1 cup kefer yogurt
  • dinner 8-10 oz meat, 1/2 sweet potato or 1/2 cup of cooked rice and a lot of veggies
On days I exercise I may have a slightly larger portion of carbs post workout.  My primary sources of carbs will be squashes, gourds, sweet potatoes, rice, oatmeal, occasional fruit and veggies.  As usual, I avoid anything containing gluten. I also avoid corn and carrots during this time because of the sugar intake.  I also may have a handful of raw nuts as a snack.  I don't worry too much about meal frequency or eating at set times.  I eat when I am hungry, I eat a lot of meat, a lot of good healthy fats, a lot of veggies, some nuts and seeds, occasional fruit and dairy.  When I do consume dairy it is in the form of aged cheeses, kefir yogurt or raw milk.  I also avoid stimulants or excessive caffiene as this causes a cortisol response which signals the liver to release stored glycogen thus releasing insulin and back to square one. That's all I do.  And the fat melts off.

My training also changes accordingly.  Since I am not trying to build muscle right now, which requires a higher calorie intake, I simply reduce my carb load and start doing some low intensity cardio, occasional metcon, occasional strength and that's about it.  So a typical week of training for me in my "leaning out" phase may look something like this:
  • Jog, bike or row 2-3 times per week at low intensity
  • Metcon or interval training 2-3 times per week
  • Strength/Olympic lifts 1 time per week
  • Boxing/Grappling 1-2 times per week since I enjoy it
  • Bikram Yoga 3 times per week...yes yoga...for me it helps with stress management and since it is 90 minutes in a humid room at 105-110 degrees, the fat melts off
I may train 4-6 times per week and mix up the pattern.

If I feel like my performance is taking a dive, I'm not recovering well or feel tired I simply back of the training and get some more sleep.  I have mentioned this before but something else I throw in every now and then is intermittent fasting where I may eat my last meal at 5pm and won't eat again until the next day around noon.  The cool thing is, because my carbs are low and my protein and fat are high, I don't get hungry and my energy levels stay high.  Robb Wolf's site has some really good info on the topic.  It is also great to increase insulin sensitivity.

I try not to worry too much about counting calories, meal frequency or feeling like I have to get a workout in or if I miss one then the world is going to end.  This adds extra stress for me.  I like to keep it simple and have fun with my training.  My current stats are body weight 217 lbs at 9.8% body fat.  I after a few weeks I will post my progress.  Keep your eyes open for future announcements.  In October I will be giving a free 8 hour seminar on exercise physiology and programming.  This is a great class for not only coaches and athletes but folks who want to learn how the body responds to various types of exercise and how to better program training plans.  Until next time, pick up something heavy and get some sprints in.

Wednesday, August 31, 2011

Vit D, Magnesium and other Cool Supplements

I wanted to talk about a few supplements of interest that most people don't know about.  Most of this article is information from a previous article, Keeping Calcium in Your Bones.  What do you mean “keeping calcium in your bones”?  Isn’t that where it is anyway?  Not necessarily.  We all know that our bones are primarily made of calcium as well as our body's main source of it.  Calcium is also used by the central nervous system in every muscular contraction our body has.  When we think of calcium, most of us think of dairy products.  Dairy products are abundant in calcium, but why is it that despite an increase in dairy consumption, osteoporosis continues to rise?

Let’s take a look at our Paleolithic, hell even Neolithic, ancestors.  First of all, dairy or milk from other animals is very recent in the human time line.  A long time ago the only milk humans got was from other humans when they were infants, after that, milk consumption stopped. Despite not having dairy, bone density and health was far superior than that of modern humans, even in those who lived past their 60’s and 70’s.  The bone structure of our ancestors is comparable to that of Olympic caliber athletes of today.  So what’s the difference?

There are several theories on this, which leads us to our first two supplements: Vitamin D3 and magnesium.  One theory that is supported by strong evidence suggests the difference is in the amount of vitamin D3 and magnesium our ancestors had compared to modern humans.  Both of these are necessary for calcium absorption.  Vitamin D3 is made from cholesterol in our bodies when we are exposed to sunlight, something our ancestors had an abundance of most of us get very little exposure to.  Magnesium is a mineral that is found in abundance in fruits and vegetables, especially the dark green leafy type, which again is something our ancestors had an abundance of whereas today most of us get very little of.  Interestingly enough, calcium is also found in many of the sources where magnesium is found.  Furthermore, magnesium is necessary for proper brain and cellular function. 

When we are magnesium deficient, we are unable to move calcium in and out of the cells efficiently, which is required for muscle function.  It is estimated that over 75% of us in America are magnesium deficient. When this happens we get things like unexplained pain in muscles and even migraine headaches.  Often, people are prescribed calcium channel blockers which helps keep calcium out of the cells but causes significant side effects.  Well, that is exactly what magnesium is....nature's natural channel blocker.  Here a few of the known conditions associated with magnesium deficiency:  sudden death, heart disease, high blood pressure, diabetes, asthma, chronic fatigue syndrome, migraine headaches, muscle cramps, premenstrual syndrome, depression and behavioral disorders and susceptibility to brain damaging effects of toxic food additives like aspartame and MSG. 

Finally, if we are magnesium deficient not only to we impair neurological function but we also diminish our ability to produce nitric oxide, which is what is responsible for causing the endothelial lining of our vascular system to relax or dilate or simply allows us to lower our blood pressure.  It is often sold as a sleep aid since it has a relaxing effect on our body.  Magnesium citrate is one of the most easily absorbed forms.  Here is where I get my magnesium supplements from.  A good dose to work up to is about 600mg per day.  It is estimated that our Paleolithic ancestors got about 600-800mg per day.  A 6-8 week supply will set you back about $20.

But wait there is more (on calcium that is).  Calcium is also used in our bodies as a buffer to help maintain our Ph levels.   If our Ph, which is constantly seeking homeostasis, begins to become acidic, our body pulls calcium, which is alkaline, from our bones to keep our Ph at the right level.  When we consume foods that are acidic, which tips our Ph the same direction, our body has to use calcium (much the same way Tums helps neutralize stomach acid) to combat an acidic Ph.  Makes sense right? 

So what foods are acidic? Take a guess…grains.  When the agricultural revolution (when we started eating grains and dairy) took hold about 5-10,000 years ago, skeletal remains show that humans got smaller and showed significant decreases in body density and an increase in bone decay.  Additionally, dairy is also acidic expect for those that contain probiotics, like yogurt, especially kefir yogurt.

This simply means the more grains and diary we consume, excluding the probiotic type; we increase the acidity of our Ph and pull more calcium from our bones to stabilize it.  This means two things:
1.      Our bone density decreases, and risk of osteoporosis increases.
2.      Our circulating calcium increases.

Well, for obvious reasons, decreased bone density can be problematic to say the least.  Broken hip anyone? Circulating calcium is an issue that isn’t so obvious.  When we have more circulating calcium we have an increased likelihood of that calcium depositing and calcifying in places it should like our arteries, joints and kidneys.  A certain amount of calcium buildup in our arterial system is actually quite normal and adds rigidity to artery walls as we age.  The problem is when we have too much. 

Add that to an already inflammatory diet (typical western diet that is high in grains) and you have a recipe for increased cardio vascular disease.  Ok, so in a nutshell too much circulating calcium can cause kidney stones, joint problems, cardio vascular disease and is a possible sign of developing osteoporosis. 

Exercise, primarily load bearing strength exercises, has been shown time and time again to not only increase muscle but increase bone density via an increase in certain hormones.  Once again, there is that strength word.   You guys noticing a pattern yet?????  And yes, it grows increasingly important to do strength training as we get older. 

What are some things to consider that may reduce the risk of these problems?
·        Consume less dairy and consider eating more kefir style yogurt
·        Consume more magnesium (eat more veggies)
·        Eat a less acidic acid foods..stop eating wheat, barley and rye!
·        Get more sun or take increase vitamin D3
·        Keep strength training in your fitness program.

If taking vitamin D3, take it in the morning to help with mood and if taking magnesium citrate, take it at night since is has been shown to help us relax.  If taking a calcium supplement, calcium citrate is one of the most bio absorbable forms or you can eat more of the right veggies...duh.   Since calcium and magnesium compete for some of the same sites, it is often advised not to take these supplements together. 

It is estimated that due to the amount of sun exposure our ancestors had they were producing about 10.000 iu of vitamin D3 per day.  The USDA recommended daily allowance is 400 iu per day.  I personally take anywhere from 4-10,000 per day depending on sun exposure..if i get a lot of sun, I don't take any.   Remember that vitamin D3 is critical for hormone development and function and low levels are associated with depression and behavioral disorders so those who suffer from these conditions should take a look at their vitamin D3 intake.  Vitamin D3 is a fat soluble vitamin which means we can store it and it could develop toxicity in large doses...40,000 iu or higher for sustained periods of time like several months.  So do your homework and see what works for you.  Personally, I have never experienced this or know anyone who has, when taking high doses. 

Now I’m not condemning milk or dairy, to the contrary I am quite a fan of it especially raw milk products, kefir yogurt and aged cheeses.  I personally consume quite a bit of milk when I am on a strength or weight gaining phase of training.  I think it is also important to consider that most folks who do strength training have in increase demand for not only calories but calcium as well and, as a general rule, can handle higher calcium intake since there is a greater demand for bone growth and stress on the central nervous system which requires calcium to function properly. 

Here are few interesting reads on the topic of dairy, calcium and osteoporosis.  A few of them are a little lengthy, but for those seeking knowledge I encourage you to read them.

How milk causes osteoporosis (self explanatory).

Here are some interesting facts from International Osteoporosis Foundation about osteoporosis and levels of dairy consumption.  There is a correlation between countries that have a higher consumption of dairy and equally higher rate of osteoporosis.

This one talks about the relationship between calcium and magnesium.  This also explains why if we don’t get enough magnesium, calcium is not absorbed properly and we have more circulating calcium and propensity for joint problems, CVD, etc.  So taking more calcium is not necessarily the best thing to do.

This one is vitamin D3 information.  This also goes into detail explaining the importance of vitamin D3 and how it is necessary for calcium absorption.  Again, increasing calcium may not be the best thing to do. 

And finally, more info on vitamin D3.  It is important to note that Vitamin D3 is important in the production of hormones where those deficiencies have been linked to depression and mood disorders to name a few.

Calcium is not only essential for our bones but essential for muscular contractions.

Ok, another supplement that I have talked in depth about is fish oil.  Fish oil contains the Omega-3 fatty acids, EPA and DHA which reduce inflammation and are essential for brain development and function.  There are several quality sources of fish oil, I prefer the liquid forms as they are more concentrated.  Whether its liquid or capsule, it is important to keep it refrigerated since it is so fragile.  Unless you eat grassfed meats all the time, then it you are probably deficient in Omega-3.   We want our Omega-3 to Omega-6 ratios to be 1:1.  The western diet, which is full of Omega-6, has a ratio of about 1:25, which is drives the inflammation that is responsible for just about every degenerative disease we know of from Alzheimer's to cardio vascular disease.  How much fish oil should I take? Well for most folks, if their Omega-6's are low, then 2-3 grams a day is sufficient.  For athletes trying to recover after a workout, taking larger doses closer to 10 grams per day for a few days really helps reduce inflammation and speeds recovery.

Another supplement of interest is Coenzyme Q10 or Co-Q10.  This is one of the most potent antioxidants that our body makes and is found in large amounts in cardiac tissue, which makes sense since we want to minimize free radical damage to our heart as much as possible.  The problem is as we age our body produces less and less.  So this is one to consider as we get older.  How much should I take?  I take about 200-300mg per day.  These numbers come from a study done in Japan which resulted in the doctors there commonly prescribing a 300mg  daily dose to cardiac patients and other patients to prolong their life.  So do your homework and decide for yourself.  I think we will stop the list there.

Guys, I know this is a lot of information, but the more you the better equipped you will be to make decisions yourselves and families.  I am also a big believer that it is important that we learn how we respond to certain foods and supplements and where they fit in our diets.  I'm not a big fan of taking supplements but the nutrients our body requires to be healthy are the ones that are most commonly missing from the modern diet so I do think there are a few that are worth looking into.  Not everything with work for everyone so a good knowledge base mixed with common sense goes a looooong way.

Here is the Vitacost Website  that I use to order a lot of my supplements.  They carry quality brands, including their own brand, and have some of the best prices.

Thursday, August 4, 2011

Looking for a place to train?

There are countless gyms and fitness centers in the metroplex area.  There are a few that stand out above the rest.  If you are looking for a place to train that focuses on performance and has the staff that knows how to get you there then I would like to suggest a couple of my favorite gyms.  The first just recently opened up on the Fort Worth area: MetroFlex Fort Worth  The owners, Rendy and Christine DeLaCruz, opened this place and have done an amazing job at creating an atmosphere and environment that is not only motivational and inspiring but caters to everyone including competitive athletes, MMA folks, police, fire and military.  The place is full of iron, strongman equipment, an MMA ring, and is outfitted and equipped for CrossFitters and MetConners.  Additionally, they are staffed with a number of instructors for help anyone reach their goals.  I can't say enough about this place.  If you are looking to make some changes, reach goals or just stay fit then just check this place out.  The rates are great too. 

I can't mention the Fort Worth MetroFlex without mentioning the original: MetroFlex Arlington  This is where it all started.  Owned by Brian Dobson, this place has been around since 1987 and has been pumping out champion athletes for years.  I trained at this gym for over 15 years.  So if you live in the DFW area these are two of my favorite gyms and I encourage everyone to check them out.

For those interested in Boxing gyms, I would highly recommend Rock Boxing Academy in Arlington.  They train all levels of competitive athletes and also have programs for those just wanting to get in shape.  They also have great programs for kids ages 8 and up.  The owner, Pete Rojas, has over 20 years of experience training champion boxers.  It is an "old school" type of gym and has a great environment.  They also are equipped for and offer MetCon style workouts.  They don't have a website yet but below is a business card with the information.
If you go there, make sure you tell them you heard about them from this blog! 

Wednesday, July 20, 2011

The Truth About Saturated Fats

This post is a revisit of the January 4, 2011 post.  It is important enough to put the info back out, plus I added a few extra items. 

For those who follow this blog or have attended some of my classes, it will be a familiar topic…saturated fat.  The kind of saturated fat I am talking about is from animal sources and a few plant sources such as cold pressed coconut oil and extra virgin red palm oil…not processed or hydrogenated oils, which are also considered saturated fats. 

Saturated fats are part of every cell in our body.  They maintain cell integrity, structure and resist oxidation.  This is good.  To be healthy, we need saturated fats.    Additionally, saturated fats are heat resistant.  On the other hand, poly unsaturated fats (PUFA’s), which the primary sources are industrialized, processed seed and vegetable oils, oxidize very easily and are not heat resistant.  I explain this more in my post Healthy Vegetable Oils.  PUFA’s can a be good source of Omege-6 and Omega-3’s, which are essential fatty acids (EFA’s)…meaning we have to have them, in small amounts, or we get really sick and die…pretty extreme I know, but true. PUFA’s that are not processed, or come from cold pressed sources or occur naturally in nature are good sources.  The biggest source of PUFA’s in the western diet is from these processed sources, which are excessively high in Omega-6’s which up-regulate inflammation…a bad thing.

The fact that these industrialized PUFA oils contain essential fatty acids is one of the “selling points” that is used to convince folks they are healthy.  The problem is once they are processed, anything that was healthy about them, including antioxidants, is gone and they are rancid and toxic.  And to add fuel to the fire, we cook with them!  PUFA’s, EFA’s…whatever you want to call them…also occur in animal sources especially grassfed meats and wild caught fish.

So why is it everywhere we turn we are exposed to them?  It may help if we understand a little history first. 

We, as humans, have been here a long time and during that time we ate a lot of animal sources of protein and fat, which are extremely nutrient dense, and, according to many paleontologists, is the largest contributing factor to our brain development.   During these times, meat sources were very different than those available today.  They were all grassfed or pastured or wild caught, meaning their health profile of Omega-6’s, Omega-3’s and antioxidants were very high.  Also during this time, we did not experience the level of degenerative diseases that we have now, if at all.   Cardiovascular disease, cancer, diabetes, obesity, arthritis, Alzheimer’s, multiple sclerosis and others were almost non-existent.   The point is we ate a lot of saturated fat and were extremely healthy.

Well, during the 1800’s, PUFA’s entered into the picture.  They were used in paints and varnishes because, when exposed to oxygen, they oxidize or harden very easily…yes, this is the same thing that happens in arteries.  Later the PUFA industry began to struggle as they were being replaced with synthetic chemicals.  So it was decided to take PUFA’s and put them in animal feed and sell them to farmers.  This worked for a little while until the farmers realized that this enriched feed would fatten their animals but it would also cause them to die early.  So since it isn’t good for animals what do we do with them?  How about sell them for human consumption.  This started to occur around the turn of the century, 1900, in America and a little earlier in England.  Up until that point, the primary source of fats in our country was saturated fats.  Cardio vascular disease and cancer were very rare and considered more of an anomaly.  Within forty years cardio vascular disease was the number 1 killer in America! 

Why did we change our fat sources?  Well the short answer is much of that was industry driven and several emerging scientists were looking to make a name for themselves and speculated that cholesterol is linked with cardio vascular disease.  Cholesterol is found in animal sources.  So if we convince folks cholesterol is bad, we push them away from saturated fats and steer them to buy these “healthy” industrialized vegetable oils.  And that is exactly what happened.  One of these scientists was Ancel Keys who came up with the Lipid Hypothesis, which is what it remains today…an educated guess that has never been proven.  I would agree a diet high in any fat, including saturated fat and PUFA’s, along with a high level of carbohydrates can have some harmful effects on our health.  Carbohydrates, primarily sugar, is another topic altogether but is something that has increased several times over in the last one hundred years.  One study stated that in 1900 the average American consumed about 15 lbs of sugar a year and now we consume about 150 lbs per year!!

We now know that cholesterol does not cause cardio vascular disease and is needed for a variety of functions including:

·        Acting as a powerful antioxidant to heal inflammation
·        Building block for all hormones and Vit-D
·        Nerve and brain function/Myelin shealth
·        Repair vascular endothelial damage
·        Used to make bile
·        Provide structure to cell wall

Yes cholesterol plays a role in cardio vascular disease because it is trying to heal inflammation in the endothelial lining of our vascular system.  This inflammation is often driven by poor nutrition, excessive Omega-6 and sugar consumption which accelerates plaque development, more oxidative damage and up-regulates the immune system.  This is bad. Cholesterol is not something we want to mess if we want to be healthy.

In 2010, finally, one of the lead medical sources of information, the American Journal of Clinical Nutrition (ACJM), released the results of a meta-analysis of over 350,000 test subjects.  The results simply state that there is no conclusive evidence that saturated fats are linked or cause heart disease.  Check it out.

Saturated fats not linked to heart disease

If you are one of those folks who believe cholesterol is the cause of heart disease then you may buy into some of the misinformation that is out there.  It's not your fault, that is the information that has been feed to us for decades.  Cholesterol consumption has only risen 1%, if that, in the last 100 years yet Cardio Vascular Disease has risen 400%!!!  Hmmmm? Doesn't add up, I know.  So, the notion that cholesterol=cardio vascular disease is garbage. 

If you don't believe the cholesterol myth, then you are ahead of most.   Here is a link to some info on the Framingham Study.  It was a large study done in the late 40's that was "designed" to show the risks of saturated fats.  The study continued for almost 50 years and the results.....you guessed it....no correlation was found between CVD and saturated fats or cholesterol.  Needless to say the industries that set up the study were pissed and the Framingham Study was quickly forgotten about...sort of.  Check it out.

Framingham Follies by Dr. Eades

Here are some statistic charts from the Center of Disease Control.  Notice how low CVD, cancer was in 1900.  Diabetes wasn't even on the chart.  Compare that with 1997.   What has changed?  Simply a huge increase in PUFA's, processed foods, high fructose corn syrup, grain consumption and a decrease in saturated fats.  Interesting isn’t it?


Statistics from Center of Disease Control
Click on Image to Enlarge
 

The message is that for a long time we ate and cooked with saturated fats and did not have the level of degenerative diseases that we do today.  We are biologically designed to have saturated fats in our diet.  Identify sources of PUFA’s in you life.  For many folks, these sources are industrialized oils, which are toxic and loaded with Omega-6’s and break down further with heat.  If this is a primary source in your life then consider reducing that.  If your sources of PUFA’s are raw nuts, veggies, grassfed or naturally raised meat sources then you in pretty good shape.  All we cook with in our house is coconut oil, grassfed butter (Kerrygold is awesome) and occasionally extra virgin palm oil.  Extra virgin olive oil is great and loaded with antioxidants and monounsaturated fats but begins to break down under high heat, so we use this mostly for salads.   Additionally, despite not being mentioned in great detail, identify sources of sugar and consider reducing the overall load.  Just by following these simple guidelines not only can we decrease our chance of disease but also increase our overall long term health.  Cool huh? 




Sunday, July 17, 2011

Another great class, thanks!

I just wanted to say thanks to everyone who made yesterday's class a success!

We covered topics ranging from paleo nutrition, cholesterol myths, disease prevention, endocrine system and basic physiology.  I had a lot of great questions and feedback.

I will have more lectures and seminars so keep your eyes open for future announcements.

Keep spreading the word!

Wednesday, June 29, 2011

Making a Strength Training Program

This is a topic I have talked about before and some of the info below is from previous posts, but I think it is important enough to keep sending the message: Keep Strength Training in Your Life!

Strength training builds muscle (which burns fat), increases bone density, improves hormone balance, and prevents injuries..it keeps us young.

For those who follow this blog, quite a bit of the info below will sound familiar but I will be adding a few more bits in knowledge in this article. 

First let’s talk about types of adaptations.  This may be a refresher for some and new to others.  The types of adaptations that I am talking about are physical changes that can be measured.  Thinks like strength, speed, muscle mass or improved performance in timed or scored events.  Some changes or improvements, once attained, stay with us longer than others.  This is important because it helps us prioritize how we program our training. The following list shows how adaptations are gained starting with the ones that take the most time to gain to the least time to gain:

  1. Muscle growth
  2. Strength
  3. Muscular Endurance/Lactic acid threshold
  4. Power-speed related movements that improve neuro-muscular relationships
  5. Technique or skill based movements
  6. Cardio-respiratory endurance

Likewise, the following shows the reverse of this…adaptations that are lost the quickest to the slowest:

  1. Cardio
  2. Technique
  3. Power
  4. Muscular Endurance/Lactic acid threshold
  5. Strength
  6. Muscle growth
This means many things.  First gain muscle and strength because that stays with us for a long time before diminishing and as an event approaches begin adding conditioning and skill work then cardio.  It also means that as far as cardio and technique or skill based movements go, we gain them pretty quick and lose them pretty quick.

When I hear folks talk about wanting to get “ripped” or “shredded” and then jump into some high intensity training program or do tons of cardio, I really want to choke them…for just few seconds.  What most people fail to realize is that folks who are “ripped” or “shredded” got strong and had a lot of muscle first.  Gain the muscle and then lean out.  And yes, when a person focuses on gaining muscle mass, they will gain some fat…don’t panic, it’s easy to lose and when its gone, that’s when the “ripped” look appears.

Some may argue that due to health or medical reasons that strength and building muscle shouldn’t be a priority.  I would agree.  If someone has some type of metabolic derangement, severe obesity issues, mobility limitations or cardio vascular risk factors then focusing on diet and simply improving activity level and mobility would be the priority.

A good guideline is get strong and gain muscle which stays with us longer and makes us more durable and injury resistant…and harder to kill as Mark Rippetoe would say.   Then incorporate metabolic conditioning (metcon) or interval or Cross Fit style training.  Then throw in some occasional cardio.  And finally, since skill deteriorates relatively quickly, incorporate your specific skill set, i.e. firearms, control tactics, entry, ground control and keep it in your program.  Once you have attained a good level of GPP (general physical preparedness) that you are happy with, then you are in your maintenance phase.  Once there, strength/power training can be done less frequently (1-2 times per week), metcon training (1-2 times per week), and technique/cardio (1-2 times per week).  This can be adjusted based on any new goals you have or areas you want to improve but you get the idea.

Ok, that was a fast, quick overview of programming and prioritization.   We didn’t even talk about the level of the athlete…novice, intermediate, advanced and elite….which would change training and recovery periods.  A novice will experience gains and progress quicker with less recovery time. An intermediate will not progress as quickly, and will have to allow more recovery time or program in some lighter intensity workouts. An advanced or Elite athlete requires even greater periods of high intensity followed by equally or longer periods of recovery…and so on and so on.

One of the biggest enemies of progress in athletes is overtraining, a.k.a adrenal fatigue. To understand this we must first understand the three basic things we need in order to make adaptation or improved performance, whatever the goal may be (it’s actually the same thing):

  1. Training/Stimulus
  2. Nutrition
  3. Rest/Recovery
 If one of these is out of balance, progress will halt and, quite often, reverse or deteriorate. Can a person train for a couple of hours a day 6 or 7 days a week and improve? Sure, as long as the nutrition and recovery are in balance…they may have to sleep 12 hours a day and triple their caloric intake…but it could be done.

Our bodies respond to stress by making adaptations. They need adequate rest and building material (food) to do this. The trick is stressing it just long enough and with enough intensity to signal a hormonal response and then give it the rest and nutrition it needs to support the change.

There is no “one size fits all”. It requires some experience, planning and common sense (which is usually the ingredient that is missing most often ) or simply knowing someone or a coach who is smarter than you and getting them to help. If the stress is not intense enough, we are just spinning our wheels. If it is too much, progress stalls or reverses, injuries occur and we feel like crap.

The human body has adapted very well to dealing with acute stress (short-term) but is not good at dealing with chronic stress. Acute stress can be things like training and emergency or life threatening situations. This is the primary type of stress that we, as humans, have been exposed to for most of our existence. Chronic stress is relatively new to humans, maybe within the last 150 years, not enough time for our physiology to adapt. This type of stress comes from busy lifestyles, anxiety, not enough sleep, too many stimulants or over training.
Unfortunately, most of us are exposed to chronic stress quite regularly. It is important to recognize and understand this so we can identify sources of chronic stress and work to reduce them.

So what is the problem with chronic stress??? In a word…cortisol. Cortisol is a glucocorticoid produced by our adrenal gland. Simply put, it’s a hormone released in response to stress that is responsible for the release of stored glucose. The problem is when we have too much cortisol too frequently, we “burn out” our adrenal gland, burn muscle, impair cognitive function and impair our immune system. Cortisol also inhibits sleep and not enough sleep increases cortisol production. Ugly cycle huh? That is why it is so important to get cortisol under control…because if you don’t, you will not get enough rest.

Far too often, I see folks with good intentions, that already have chronic stress issues, take too many “energy” supplements or drinks, which also release cortisol, and decide they are going to start working out to make some improvements and then wonder why it doesn’t work and wonder why they feel like crap. Usually, they fix it by training more, eating less and taking more energy boosters. See a problem here?

Folks, its not the training that will make you better, it’s the recovery that will. If you fall into this category, exercise should not be the priority, managing sources of chronic stress should be. Now some may argue that exercise can be a way to manage or control stress. In general, I would agree if the intensity is low enough…like a slow walk or jog. But if we are talking about exercise that elicits a physiological change, then that exercise is going to require a high degree of intensity and will not be successful at reducing stress.

I tell the folks I teach and train to remember two simple questions to ask themselves to help determine if they are overtraining:
  1. How is your performance?
  2. How do you feel?
If your performance is stalling or on reversing, then you are overtraining and need to take a break. Maybe for a couple of days or maybe for a couple of weeks. If you feel like crap, yep you guessed it, you are overtraining. The cure for overtraining is really that simple: rest and good nutrition. Any good training program will have recovery or “off” periods programmed in.

The message here guys is to first identify sources of chronic stress and try to get them under control before embarking on a performance based training program. These sources may be:
  • Not enough sleep….big one in law enforcement
  • Too many stimulants…especially the energy drinks
  • Anxiety…worrying about things you can’t change is a biggie
  • Poor diet…too many high glycemic index carbs keep insulin up which, in turn, elevate cortisol
  • Too much exercise
Know the signs of overtraining, recognize sources of chronic stress, be responsible enough to make fixing them a priority, train just enough to send the right signals to the body, provide the appropriate nutrition and give your body the time and rest it needs to make the changes. Yes, this requires planning, preparation and a little practice…and sometimes taking a vacation!
Ok back to strength training, now we should understand every athlete is different and to gain muscle we need intensity, a lot of food and a lot of rest.  As far as food goes, in regards to Paleo nutrition, an athlete can make great gains eating Paleo...it just might take a little longer though.  When gaining weight, our need for carbs will increase.  I have seen some suggestions like drinking a gallon of milk a day or eating 2-3 sweet potatoes a day…whatever works for you, just understand that this is short term in order to gain the muscle.  Whatever you decide to do, I would strongly encourage avoiding grains, processed foods and sugary foods.

Onto types of strength training programs…here are some good general guidelines for gaining mass:
  • Keep squats, deadlifts, press, cleans, bench as the “meat and potatoes”
  • Train 3-4 times per week…strength training only
  • Train heavy (this may vary from athlete to athlete)
  • Eat…a lot
  • Get plenty of sleep
  • For mass, usually higher volume work is better…usually
  • For power/strength, usually lower volume higher weight is better…usually

Not too complicated.  Here are few training programs to choose from:
Either way, you should pick a template based on your experience level and what you feel will work for you and stick with it for atleast 4-6 months to allow the adaptations to take place and stick.
Here is one that I came up with based on what works for me, which is more geared for the experienced/advanced athlete:


Workout Combos
Workout A

Workout B

Workout C
Squat

Squat

Deadlift
Bench

Clean

Press
Secondary lift

Secondary lift

Secondary lift





Workout D

Workout E

Workout F
Deadlift

Press

O-Lifts
Bench

Clean

heavy doubles 
Secondary lift

Secondary lift

or triples







Workout G




Speed/Interval/MC








The Pattern

First  CycleNext Cycle
Week
Weekly Cycle
Advanced IntermdiateAdvancedIntermediate
1A,C,B65% @ 8-10 REPS65% AND 70%ADD 2-3%ADD 3-5%
2C,B,D70% @ 8-10 REPS70% AND 75%ADD 2-3%ADD 3-5%
3A,E,D75% @ 8-10 REPS75% AND 80%ADD 2-3%ADD 3-5%
4F,GMAX EFFORTSMAX EFFORTSADD 2-3%ADD 3-5%
5A,C,B80% @ 4-5 REPS80% AND 85%ADD 2-3%ADD 3-5%
6C,B,D85% @-4-5 REPS85% AND 90% ADD 2-3%ADD 3-5%
7A,E,D90% @ 3-5 REPS90% AND 95%ADD 2-3%ADD 3-5%
8F,GMAX EFFORTSMAX EFFORTSADD 2-3%ADD 3-5%
9Can be used as recovery week or beginning of next cycle


The Workouts

Primary lifts
O-Lifts
Secondary Lifts
Squat
Clean and Jerk
Front squat
Deadlift
Snatch
Overhead squat
Power Clean

Push ups
Press
(these lifts may not apply
Pull ups
Bench
to intermediate athletes)
Kettlebells


Turkish get ups


Ring work


Handstand push ups


Single Joint


Cable work

Interval/Speed/MetCon


Sprints (200m or less)


Tabata Drills


Box Jumps


Clapping push ups, Handspeed Drills


10 min or less MetCon




If this confuses you, then you shouldn’t follow it.  This is a very specialized program that works well for me and took me years to refine.  It follows a similar style often that Mark Rippetoe uses for his advanced athletes of “Two Steps Forward One Step Back” where there is a ramp up week, high intensity week, and recovery week.  Is it obvious I am a Rippetoe fan?

I will be giving some lectures and seminars soon on exercise physiology and programming so keep following the posts for future announcements.  The first one should is planned for sometime in September. 

I know this was a lengthy article but to sum everything up remember:
  • To gain muscle: train heavy, eat, sleep…not much else
  • Gain muscle/strength first then lean out or condition unless there are health issues
  • Every athlete is different
  • There is no “one size fits all” program out there
  • Take the time to educate yourself or hire someone smarter than you to teach you
  • Ovoid overtraining

For those interested in discussing training or lectures, take a look at the flyer info on the left of the page for more info.  Also, I will be providing some info on some local gyms in the DFW area that I highly recommend for serious athletes.  Until next time, pick up something heavy and get some sprints in.