Improve Performance by Doing Less and Weekly Training

This is a topic that I have discussed before and I’m sure I will again. 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 (its 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” regarding this. It requires some experience, planning and common sense (which is usually the ingredient that is missing ) 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. This type of stress comes from busy lifestyles, anxiety, not enough sleep, too many stimulants or over training. If the timeline of human existence was 24 hours, then chronic stress has only been in that timeline for a couple of seconds…not enough time to adapt.

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. This is a simple explanation of adrenal fatigue.

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 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!

Another thing to consider is the experience level of the athlete. 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.

Knowing this, it is easy to see where most folks make the mistake of thinking since they made good progress in the beginning of their program that they can continue at that same pace and then wonder why their progress is stalling…or why they got hurt…or why they are tired and fell like crap…you get the idea. This basic principle of physiology is a pretty simple concept that many either just don’t know or can’t grasp.
Well know you know, and are ahead of most.
　

Next Weeks Strength training schedule for advanced athletes:Next week is the high intensity week of the myofibular growth phase of the strength program I’m on and those following.  All three working sets will be at 75% of max at 8-10 reps, as usual, every workout is preceded by a warmup.

Workout 1
Squat
Bench
Secondary lift-athletes choice

Workout 2
Push Press
Power Cleans
Secondary lift-athletes choice

Workout 3
Deadlift
Bench
Secondary lift-athletes choice

If you’re an intermediate athlete, workout 3 will be a “light” day. Rep ranges will stay the same but the weight used will be 65% of max.

If you are not following the strength program and are in a “maintenance” phase, then get atleast one heavy lifting day in and another day of sprint work. Something like 10x100m or 10x50m sprints. Try to follow the 1:3 rule. 3 seconds of rest for 1 second of work. So if a sprint takes you 15 seconds, rest 45 seconds before the next.

Here is a challenge for next month…make sleep a priority this week and get at least 8 hours per night. If you don’t get enough rest…..don’t train! You will actually feel better.
　
　
　

Keeping Calcium in your Bones and Weekly Training Journal

Keeping Calcium in your Bones and Weekly Training Journal

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.  One 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. 

But wait there is more.  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.  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.  Remember that vitamin D3 is critical for hormone 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.  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. 

Magnesium citrate is one form of magnesium that is highly absorbable and relatively inexpensive.  There are many good sources, here is a link to one source: Natural Calm

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.

Guys, I know this is a lot of information, but the more you have the better decisions you will be able to make for yourselves and families.  I am also a big believer that it is important that we learn how we respond to certain foods and where they fit in our diets.  Not everything with work for everyone so a good knowledge base mixed with common sense goes a looooong way.


Training log

Ok my training this week.  This week is a ramp up week and I am training at 65% of max at 8-10 reps and next week will be 70%.  Monday was squats, bench and pull ups.   Wednesday was boxing padwork and later deadlifts.  I have been continuing my new year’s resolution of 3000 push ups and 3000 sit ups for the month.  So far, I on schedule with no problems and can knock out 65 in a row with ease.  My protein intake has been up around 200-220g per day.  Diet is still pretty much paleo…lots of protein and healthy fat (lots), veggies, some fruit little starch and little sugar.  

Pretty short and anti-climactic on this part, I know.

Eat Like an Athlete (or eat Paleo)….1-16-11

Eat Like an Athlete (or eat Paleo)….1-16-11

Hey guys, I have been getting a lot of good feedback and questions, so keep em coming! Today I just wanted to talk some more about food. I did some shopping yesterday and decided to share some photos with you guys. Whether you are a fellow Paleo follower, competitive athlete or someone who is concerned about performance, below are some foods you may want to add to your list.

There a lot of cool things about eating Paleo. Not only are there mounds of evidence supporting the health benefits but it also is ideal for folks in the performance/competition realm…plus it helps ya feel better and live longer, which is always cool.

For athletes, it is important we supply adequate protein for tissue growth and repair but also the appropriate types of carbs and fats that supply fuel, regulate hormones and reduce inflammation. As far as specifics go about ratios or how to determine caloric intake, I will have to address that in another post.

So onto the groceries. For about $72 here is what I got yesterday. From a local health food store that carries farm raised eggs, organic grassfed dairy and beef I got:

• Gluten free flour
• Grassfed beef franks and stew meat
• Farm raised eggs
• Organic milk and butter
• Organic yogurt (high fat)
• Organic Whole Milk high in Omega-3

From Kroger, which has a great organic and health food section I got:

• Organic carrots
• Organic Swiss chard
• Organic celery
• Organic baby arugula (great stuff if you havn’t tried it)
• Organic potatoes and sweet potatoes
• Organic apples and bananas
• Organic bell peppers
• Organic gluten free cereal
• Couple of Organic milk drinks for the kids
• Coconut water for post workout drink for me (a friend of mine who competes in Iron Man and marathons turned me on to this, been hooked ever since)

Now we have four kids, so this isn’t gonna last very long. We usually go though about 50 eggs per week and about 10-12lbs of meat. I just wanted to show some examples of foods for those looking from new brands or options.

For anyone looking for grass fed beef products, here is a link that will show where to find grass fed meat products in your area: Eat Wild

So what’s with the grass fed met? Well, I’m sure I have mentioned it before and will certainly cover it in the future on another post, but in a nutshell here are some of the benefits:

• Balanced ratio of Omega-3 to Omega-6
• High levels of beta carotenoids and phyto nutrients
• High levels of Conjugated Linoleic Acid (CLA)
• And overall, lower levels of fat, which really isn’t a concern regarding Paleo eating

Some may say that eating foods like this is more expensive, well they are right. But consider this. If we do the math and instead of buying a lot of supplements, paying for prescription meds to treat various conditions, future health care expenses then it is far cheaper to eat “healthy.” Not to mention we feel and look better and most likely will add a few more years on to our lives.

I haven’t mentioned it yet but I am also a big fan of raw, unpasteurized dairy products. Again that is something for another post. Feel free to email any specific questions or topics for posts you may have and I will address them sooner. But here are some cool links and that addresses some of the benefits of raw dairy products:  Where to find real milk  and Weston A. Price Foundation  check them out, great resource for knowledge.

　

In the mean time here are some photos of groceries and specific brands.

 

Table full of good stuff






Grass fed beef franks and stew meat from Burgundy beef, located about an hour south of the DFW area. They deliver to the DFW area on orders of 10lbs or more!

Burgundy Beef Website

Organic Valley has great milk and butter products! I highly recommend it. The Liberte yogurt is something I ran across. It is high fat, organic dairy. This one is coconut and is probably the best tasting yogurt I have ever had in my life! 17g of fat! Good stuff!



Red Mill has a wide variety of gluten free products, so there is hope! You can still bake.



Organic mashed sweet potatoes. I added some cream, butter, molasses and cinnamon. This bowl will last for about 4-5 days. Great source of carbs as post workout food.





Local farm raised eggs. Notice some of them are different sizes and colors.






Training and the SNS…say what? 1-13-11

Training and the SNS…say what? 1-13-11

Today’s topic is geared more for the LEO (law enforcement officer), military, or MMA/Fighter.  It’s a lot of info today, so get comfortable.  Those that fall in this category generally have a skill based element, usually under stress, that they have to perform as part of their duties or sport. 

First let’s talk about types of adaptations.  This may be a refresher for some and news 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, especially for the folks in the category I mentioned above, 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. 

Now for the competitive athlete, this is relatively easy to peak or train for because there is usually a competition date.  Now for LEO’s or military, there is no date.  Ahhhh! There’s the problem.  So how do we prepare or peak for the unknown events?  If I knew the answer I would probably be a millionaire but a general answer is to maintain good GPP (General physical preparedness) which is term that has become more common due to the Cross Fit community.  How do we do that?  That is an answer that will have to get pieced out over time and is really a case by case basis. 

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 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.  In a nutshell, the more novice an athlete the quicker progression and less recovery is needed where as the more advanced the slower the progression and greater need for recovery. 

Alright, now that we covered some basics we can move to the main topic.  The main topic is the importance of keeping skill based training under stress in our program in order to diminish our SNS response? Say what?  SNS is sympathetic nervous system.  The opposite is PNS, parasympathetic nervous system.  Both are part of the autonomic nervous system which is that part of our nervous system that we can’t directly control.

The SNS responds to stress.  This can be chronic like anxiety or lifestyle or acute like dealing with a subject with gun or having to physically take a subject into custody.  The SNS response is also called the fight or flight response.   The SNS no doubt can keep us alive and help us survive dangerous situations but it can also make a bad situation worse.   When the SNS “kicks” in it diminishes cognitive function (makes it difficult to think clearly and form memories), causes tunnel vision, auditory exclusion (can’t hear good), diminishes fine motor skills (things that require dexterity), shunts blood from non-vital areas (like our guts which is one reason some puke under stress) and redirects blood to large muscle groups which is why our gross motor skills improve (this is why folks pick up cars…maybe…during an adrenaline dump). 

That’s fine and dandy but I see a problem.  All those things that diminish: brain function, peripheral vision, hearing and dexterity are things we all need when making high stress decisions, using a firearm under stress, putting hand cuffs on a subject, trying to gain control of a subject without causing unreasonable injury, or making entry into a high risk location.  Weird huh? 

So how do we fix it?  Easy, in general just “train like ya fight and fight like ya train.”  All that means is its important we stay sharp on our skill set but we must also occasionally practice those skills under stress.   Scenario training, obstacle courses or stress courses, move and shoot drills, ground and hand to hand control tactics practice are just a few options.  Very simply when we become more proficient at our skill set under stress and have to use it under stress our SNS response  and body’s threat perception is diminished allowing us to have more control over ourselves.  Genius, I know.

So how does that apply to fitness?  Well the same principle applies.  By occasionally having some metcon or high intensity interval training in our training, when we are exposed to a similarly physically demanding situation like a foot chase or fight where our body is using all metabolic pathways, again, our SNS and threat perception is diminished allowing us to be in control of ourselves.

That is a lot of info to soak in and just the tip of the iceberg guys.  There is no simple single answer but there are good guidelines to follow.  A lot of the programming that folks need varies only in the details based on current stats and projected goals.

The message is to take a look at your program, if you have one, and if this applies to you then consider incorporating things that improve your response to stressful situations.  The message is not to go out and start doing metcon workouts everyday and cause adrenal fatigue, which makes things worse.  Interspersed bouts of high intensity training followed by appropriate recovery goes along way.

With that said, there are so many great sites, some of which I follow, that have great programs and WOD’s (workout of the day) that others can follow.  I am a fan of Cross Fit but don’t feel it’s the “holy grail”.  I am actually a Cross Fit Level-1 certified instructor, Kettlebell certified instructor, Olympic Barbell certified instructor, attended a Cross Fit Nutrition seminar and the only two Cross Fit Science of Exercise seminars that they had and have trained hundreds of individuals both LEO’s and competitive athletes.  So, I definitely feel that it is piece of the big picture.  But I’m a big believer that folks need to learn basic physiology, nutrition, have common sense (this is the one I see missing most often), know their body, be able to assess their current status and have goals in order to make progress.  If that doesn’t work, just find someone smarter than you to help…that will work too.  And keep STRENGTH training in your program!!! If you haven’t figured it out yet, I am a big advocate of strength training for good reasons…which I have made some posts about and surely will make more.

In the meantime, for those interested, here is a great book on understanding how to program fitness and other cool stuff…a must read for any serious athlete…Practical Programming by Mark Rippetoe and Lon Kilgore.

Time to go grocery shopping! 1-12-11

So let’s talk groceries.  Today, I will give you guys a grocery list of recommended foods.  Let me start by saying the foods listed here are a just a small number of foods that fall under the Paleo umbrella.   Some foods fall into a “grey” area where some Paleo purists say should be avoided and others say are acceptable.  As with anything, it really comes down to the individual and how “strict” a person needs to be, any health issues they may have and how they respond to certain foods.  A good guideline is “the sicker the stricter” a person should be.   So as far as foods in the “grey” area go you guys can decide for yourself.

Here we go:

Protiens	Grey Area Foods
Almost all meats.  Grassfed is preferred Beef Chicken Fish/seafood Eggs	dairy-milk, cheese Keifer style yogurt is pretty easy to tolerate even for lactose intolerant nuts (be careful with these, most are very high in Omega-6.  So consume in moderation.  I prefer ones higher in Sat. fats like Macadamia nuts) Sausages Bacon Protein powders

Carbs	Grey Area Foods
Almost all vegetables, especially with a lot of color.  Broccoli, kale, spinach, chard, brussel sprouts, carrots, cabbage Sweet potatoes Potatoes (get rid of the skin since they contain Saponins) Fruits, especially berries.  Bananas, plums, apples are great.  Citrus fruits are higher in fructose so need to be limited.  Squashes, gourds, butternut squash	Rice, read labels because some rice, depending on processing, may contain gluten Oats.  Most sources I have read say oats are gluten free but a few said they contain gluten. Quinoa Gluten free pastas or flours Ezekiel bread or other gluten free breads. Yogurt Legumes (contain phytates,that can reduce mineral absorption,  and lectins.  They should be soaked and cooked for a long time)

Fats	Grey Area Food
Animal fats, grassfed is preferred Coconut oil-always cold pressed Olive oil-always cold pressed Butter, grassfed/organic is preferred Fish oils	Nuts Cold-pressed vegetable oils, which are better than refined but contain a lot of Omega-6 EFA’s Whole cream Sausages Bacon

Spices	Grey Area Foods
Garlic Onions Ginger Peppers Cumin Chili powder Ancho chilies Curry Herbs de Province Rosemary Basil Thyme Oregano Fennel Anise Turmeric Cinnamon Nutmeg Cayenne	Soy sauce, it usually contains gluten Salad dressing, read labels on these! Mayo Any BBQ sauce, again, read labels

I’m sure there are hundreds more we can add, but this is a great start.  Since it’s the beginning of a new year, maybe now is the time to make some changes in the kitchen.  Consider getting rid of those awful vegetable oils, gluten food, junk and processed food and replace it with the foods listed above.   I have heard that if we can shop on the outside isles of the grocery store, where most food doesn't have a label, we will find most of the healthy foods.  I would have to agree.

I have been teaching this stuff for years and one thing I hear all the time is “if I go Paleo, that doesn’t leave me a lot of options for food!”  I gotta call BS on that.  Considering the list above, which a short list, there are hundreds of thousands of combinations.  There is one thing that I do agree on though and that is you will have to learn to cook.  There is no way around that.  Not only can you better control what you put in your piehole but you learn how to prepare food that tastes good and you know it’s healthy for you and your family. 

In our house we usually cook every night and we pack the left-overs for lunch the following day.  Some nights we make large batches of food which allows us to have healthy snacks or meals later which saves us time.  So, from experience, it can be done! A little planning and preparing goes a long way.   In the books Paleo Solution by Robb Wolf and Primal Blueprint Cookbook by Mark Sisson, there are countless healthy recipes for meals and desserts!

In the meantime, for those of you with families and who are looking for a good source of Paleo knowledge and how to incorporate it into family life, here is a great website run by Sarah Fragoso, who runs a business and has kids and manages to blend Paleo into their lives.  Every Day Paleo.

I want to say thanks to everyone supporting this blog.  I have been getting a lot of positive feedback and input, so keep it coming and feel free to shoot me an email (Buck's email) or attach a post with any questions.  Now go shopping.

TWOD 1-7-11

TWOD (Thoughts and Workout of the Day) 1-7-10

Hello fellow paleo followers and general knowledge seekers. 

Just some short comments today followed by my food and training journal.  Its ironic how this last week I wrote some cool stuff on saturated fats and how vegetable oils are the devil and guess what?  That was the same topic (almost) on one of the podcasts I follow, Ben Greenfield Fitness.  The main topic was benefits of Saturated fats and problems with PUFA’s (refined vegetable oils.)  It also includes a cool interview with Udo Erasmus, who wrote Fats the Heal, Fats that Kill.  Here is the link:

Why Saturated Fat Wont Kill you but Vegetable Oil Will 

Next week I will post some thoughts on what to put on your grocery list and discuss recovery issues.  Remember, if you have questions about any topics or certain posts you would like to see, send me an email at btswheels@yahoo.com or post it on the blog.  Until then here is this weeks training food log.

Training this week is all strength and 90% about 3-5 reps. 

Monday:         squats/bench

Wednesday:    power cleans/press/hand stand holds

Friday:            deadlifts/bench/hip mobility work

Next week I will train twice, one day will be sprints and the other will be a MetCon…havn’t decided which one.

Okay, here is the food log from yesterday.  Yesterday was a “splurge” day.  It was the fourth time since September that I ate a wheat/bread product.  I have my moments too.

Breakfast:

(6) Omega-3 eggs (Costco) scrambled w/ham and couple ounces of Kerrygold aged cheddar

¼ cup berries

¼ cup fresh pineapple

1 cup of coffee

Snack:

¼ cup almonds

1 apple

Lunch:

Double bacon and cheese hamburger from Chubby’s...great place for burgers!! Almost a full lb of beef!

Snack:

½ cup keefer yogurt

½ cup raw kale

Dinner:

8 oz seasoned baked chicken breast

½ cup rice

1 cup broccoli

Supplements:

6000 iu Vit D3

3g liquid fish oil (only count the DHA/EPA)
Multi vitamin

2 tblspn olive oil

300 mg phosphatidylserine (bedtime)

150 mg magnesium citrate (bedtime)

Saturated fat not linked to heart disease...duh

Hey guys, as a follow up to yesterday, I wanted to post some related information.  Last year, finally, one of the lead medical sources of information, the American Journal of Clinical Nutrition (ACJM), released the results of a meta-analysis.  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 is being fed to the masses.  Remember, cholesterol consumption has only risen 1% in the last 100 years yet Cardio Vascular Disease has risen 400%.  Hmmmm? Doesn't add up, I know.  So, the notion that cholesterol=CVD 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....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.

"Healthy" vegetable oils???? 1-3-2011

“Healthy” Vegetable oils???

Today I just want to talk a little bit about fats.  I have debated as to how to approach the topic of fats and decided I will just start with vegetable oils.   I will post more in the future further discussing the roles of fats and which ones we are designed to consume. 

So for now, we will just talk about vegetable oils also known as PUFA’s (poly unsaturated fatty acids).  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. 

The first recorded death in the US from CVD happened in 1912 and, within 40 years, become 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 for humans until recently.  Humans who greater bone density, more muscle and didn't have the degenerative diseases we have today.  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….wrong.  Animal fats are a source of cholesterol as well.  Oddly enough cholesterol consumption has only increased about 1% yet CVD continues to rise.

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 substances began to replace them, they started being used in animal feed.  Once farmers figured out that it was killing their animals, it was decided to use them for human consumption.  Crazy, I know. 

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

History of PUFA's

Saturated fats are absolutely critical for cell membrane formation, 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 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 inflammatory processes.  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 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.

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

Refining Vegetable Oils

The message is get rid of vegetable oils.  I won’t get started on hydrogenated oils and trans fats…really bad stuff…but throw any of that out too.  Look at using saturated fats again.  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 but doesn’t handle heat well, so don’t cook with it.  Olive oil is a mono-unsaturated fat, which we will save for another day.  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.

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

Tropical Traditions Coconut Oil

TWOD 1-1-11

Today, since it is a new year, I wanted to talk about the importance of setting goals and a couple ways to approach it. But first my food and training log.

Training:

Still feeling the effects of heavy deadlifts Monday and squats on Wednesday. Remember this week everything is 85% and next is 90%. Periodization with weekly blocks is for the advanced athlete. Periodization for intermediate athletes will be within the week. I.e. medium, heavy and light day within the same week. I posted a good article on per\iodization/adaptation last week. This is a topic I will get into more later, but check out Mark Rippetoe’s site, starting strength for more on the topic (on the right).
So today, instead of deadlifts as planned, I will sub heavy rack pulls but still do presses as planned.
　
Food log for 12/31/10:

For those who are curious, I will occasionally post what I ate for that day or for a meal. I follow a lot of sites and found that when these folks post their meals, it helped give me some ideas and insight.

Breakfast: 3 omega-3 enriched eggs scrambled with 3 oz left over ground beef
¼ cup berries
1 cup coffee

Snack:
2 oz raw spinach
1 carrot
3 oz steak
2 oz aged Kerrygold cheese (good stuff)

Lunch:
4 oz steak
2 oz raw chard
¼ cup pinapple
4 oz keefer yogurt
16 oz omega-3 enriched organic whole milk
1 tblspn raw coconut oil

Dinner:
4 oz salmon
3 large prawns
1 cup broccoli
½ med baked potato, lots of butter, no skin
16 oz omega-3 enriched organic whole milk
　
　
TOD (thoughts of the day)

Ok, on to today’s topic…setting goals. What’s the dealio yo? The importance of goals is that they simply give us a purpose for training. When it comes to training, and making progress its important we have some long term and short term goals otherwise we get burned out and are just spinning our wheels. I personally like to cycle my goals. Every year I usually have a 4-5 month block of strength, then conditioning and a maintenance phase. The maintenance phase allows me to decompress and re-evaluate. Occasionally I will set some short term goals such as better body comp, shave time of my 5k or max on deadlift. So with that in mind, my short term goal right now is to do 3000 push ups and situps this month. That’s not really a very large number, it breaks down to about 100 per day. My goal is simply to just get to where I can knock out 100 in a row, plus I’m using the push-ups as re-hab for an elbow injury. Now if I start having tendonitis or the extra work is effecting my performance on my strength block then I will back off. Again, common sense guys.

The point is I got a short term goal and something else to work for. I encourage all of you to set some goals and make a plan to reach em. Some of the best shape I have been in was when I was training for a contest or meet. So set some goals, make a plan and go forth! You wont be disappointed…and if you are, then you can only blame you. Here is an article on goal setting and competition...from Rip's site.

http://startingstrength.com/articles/competition_reynolds.pdf
　
I’ve taught lots of classes and given many lectures. One thing I can’t emphasize enough…along with the other 3,421 things I emphasize…is do not make weight loss a goal!! Always make improved performance your goal! More on that later, but for now just trust me. I hope everyone has a good new year and reaches whatever goals you may have. As this site progresses, some of things I plan on adding are audio podcasts, new articles and Q&A sessions. You can help out by either posting questions or emailing them to me at btswheels@yahoo.com  If you have any ideas or topics you would like to see just let me know. I am also available for training, consultation and group lectures.