ETFS Seminar Video: Ch 1-Fats...and some other stuff

This post is a revisit of the January 4, 2011 post.  It is important enough to put the info back out, plus I added my first video at the bottom discussing fats.  Hopefully one of many videos to come.  The video discusses types of fats and their roles in the body.  It is about 24 minutes long, the sound is little choppy but it has quite a bit of info in it.   

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 quicker…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 rates were very low 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 of fat.  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!!

That is a little bit of history.  If you would like to read more, click on the link above for the original article or just check out the video.  Until next time, get some sprints in and pick up something heavy.

Link to video:
ETFS Health and Nutrition Seminar: Ch 1 Fats

Free Exercise Physiology Seminar

Another big announcement guys! On September 22, 2012 I will have another FREE Exercise Physiology Seminar.

  

Exercise Physiology for Law Enforcement and Family

On Saturday  September 22, 2012 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!!

This is an ideal class for coaches, personal trainers or anyone wanting a basic understanding of exercise program development and physiology.

 

The class is free and has 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:     Exercise Physiology Seminar, Sat 8am-5pm,  September 22, 2012
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.

I will see you guys there!

Close Quarter Training for LEO's and Military

Hey guys just wanted to touch on something that I haven't written about in a while and that is: the importance of keeping our skills sharp.  I have written a few articles on a few similar topics including one about understanding our how our sympathetic nervous system works.  This is important to law enforcement, military, MMA and competitive athletes.  Unfortunately, those skills that require a degree of fine motor skills and coordination are those that diminish quickly.  This simply means that we need to make sure we practice them.  

In our department, we are pretty fortunate.  Not only do we have instructor led fitness classes for officers but we also have a group of folks and instructors that get together and practice from time to time.  Additionally, we put on some top-notch close quarter control tactics schools for officers.  I have been to many control/defensive tactics schools...some bad and some, really good.  Its important to see both ends of the spectrum, especially as an instructor.  I have found that some of the best schools not only teach applicable and effective techniques but they also take the time to teach the students how to instruct.  This is critical especially if you plan on attending a course and taking some of the material back to your department or team.  

I do understand the struggle to get approval from your department to pay for the expenses but have learned that with persistence and creative writing, approval is not that hard.  The focus of the argument is simple:  the bad guys know this stuff, so we need too also and, learning this, will save lives.   Not much else.  Another thing to consider is also by learning and applying effective control tactics we reduce injuries for everyone involved, reduce medical expenses and the likelihood of escalating to higher levels of force.  

For those who are interested in finding some of the best close quarter/control tactics courses for law enforcement or military, here are the top three that I would recommend:

• Krav Maga Worldwide -they offer outstanding instructor courses that include standing, ground, edge weapon defense,  and weapon retention/disarmament...both hand gun and long gun.  Outstanding instructors who give great teaching tools and methods.  One of my favorite schools. The techniques rely on basic physiology and are effective under stress.  Be ready though...be in good shape beforehand...it will help with the recovery! :)
• Gracie Survival Tactics -this is put on by the Gracie family who have taken Brazilian Jiu-Jitsu and tailored it to applications in law enforcement and military.  Hands down, best ground control/survival course out there.  Excellent instructors who pass along some excellent teaching methods.  This class is a lot of fun and is packed full of great info and techniques.
• FBI Defensive Tactics -this is a two week course.  The link will take you to their site where they talk about their student program  but at the bottom of the page it has the contact info at Quantico, Va.  This course is free if your agency can host it or if you can make it to Quantico.  Excellent course.  Covers close quarters, weapon retention, tactical shooting, edge weapon and use of force philosophies.  Our agency usually hosts one every couple of years.  Be in shape for this one too....there is a PT test first thing on day one and if ya fail, your out.

Those of you who are instructors, these schools are a must but I highly recommend them to anyone in law enforcement or military.  At our agency, we put on some of our own schools that are top notch and utilize much of the systems in the schools listed above.  Our schools also require passing a PT test before attending.  It is free to officers on our department and other agencies.  If you would like to be notified of the next one, send me an email and I will add ya to the list if you are outside my agency.   As passionate as I am about fitness and nutrition, I am equally passionate about control tactics, I just don't write as much about it since, in my opinion, it is a no-brainer...or should be for what we do. I included a picture below from the last Gracie Survival Tactics school I attended in August 2012.  It was the third time I went and they improve each time.  And yes, I am in the picture.  Rener Gracie and a couple of his instructors are in the front.

Ok guys, I will leave ya with this.  I actually have some of the video footage from my last Health and Nutrition seminar.  I just put a 24 min video, which talks mostly about fats, on youtube.com.  I will put the link out in my next post.  For those who are resourceful, I am sure you can find it if ya wanted.  Until then, make sure to pick up something heavy (with correct form of course :) ) and get some sprints in.

Does pH really matter?

I know what you’re thinking, “it’s about time he posted another article!”  I was thinking the same thing.  Figured I would post one on a topic most of us don’t think of very often…the importance of our pH.  Our what?

We are probably all familiar with acids or acidity.  Generally we think of corrosive substances and this is generally true even in biology.  So what’s the opposite of acidity and what does it do?  Substances that are on the other end of the spectrum are alkaline or have alkalinity.  I will get into their role in just a minute.  First we have to understand what pH means.

The direct interpretation of pH means potential hydrogen.  The general and more easily understood definition is the acid/alkaline balance in our body.  A pH of 7.0 is considered neutral and a pH under that is acidic and over 7.0 is alkaline.  When we our pH is under 7.0 or acidic, we are in an unhealthy state where we absorb toxins at a greater rate, reduce immune function, promote growth of harmful bacteria, increase cellular damage (aging) and disrupt our ability to absorb nutrients especially minerals.  Some of the causes for this acidic pH balance can be our diet such has sugar and processed foods, dehydration and/or the quality of water we drink, little or no exercise, exposure to toxicity, pollution, and stress.  A healthy pH is about 7.2-7.4.  Most people are around 6.0 or less.

Foods that are high in sugar and grains, particularly processed, are highly acidic.  Not only do they make us more acidic but they also eat away at the enamel on our teeth.  It is this logic that led Westin A. Price, a dentist in the early 1900’s, on a journey that ultimately led him to write the book Nutrition and Physical Degeneration.  In the book, which I can’t say enough about, he theorizes that it is the introduction of the western diet which is high in sugar, refined flour and processed foods that caused a rapid rise in tooth decay, obesity and disease.  He traveled around the world and looked at thousands of people and found the same thing:  that those who adopted the traditional western diet had poor dental health, higher rate of birth defects, behavioral disorders and disease.   I’m rambling about the book, but the point is if something is eating away at our teeth, chances are it is increasing our risk of other diseases as well.

Another important reason we want to keep our pH balanced, or more alkaline than acidic, is because gut flora thrives whereas an imbalance creates a more favorable condition for harmful bacterial growth, yeast and other harmful organisms. Remember…healthy gut, healthy brain and healthy everything else.

An imbalance in the body's pH levels can affect all major body systems - especially the digestive (liver, gall bladder), intestinal (colon and small intestine), circulatory and immune systems in particular, which each depend upon pH balance to function well.  Acidic waste products are part of our metabolic processes.  When or pH is in balance we are able to rid our body of these waste products more easily.  Additionally, when we are in balance we are able to rid the body of other stored or accumulated toxins and heavy metals such as mercury.  Also, the more acidic we become, the harder it is for oxygen to be present and biological terrain becomes more anaerobic.  Without adequate oxygenation, unfriendly bacteria, viruses, molds and fungus can flourish.  

When we are more acidic, the body will do what it needs to restore a pH balance.  It often does this by leeching or borrowing alkaline minerals like calcium, potassium or magnesium from organs and bones to buffer the acid…this is a bad thing.  It weakens organs and bones and over time can lead to osteoporosis…not to mention, weaken our immune system. Several studies have linked consuming diets high in refined grains and sugars to osteoporosis, which makes sense since they are so acidic.

Acidity causes inflammation.  Inflammation causes pain.  Pain causes stress.  Stress causes acidity.  In fact, EVERY disease in the body actually turns the body even more acidic.  Stress, sugar, alcohol, caffeine, high protein diets, excessive exercise and medication are some things that increase the acidity levels within our bodies. 

I mentioned a few benefits of being more alkaline so here are a few more:

• Can improve weight loss
• Reduce joint inflammation and symptoms of arthritis
• Reduced gastric/intestinal problems
• Increased energy levels
• Improve sleep patterns
• Improve appearance of skin and ability to heal
• Stronger hair, bones and teeth
• Improved liver function 

A few simple things we can do are avoid acidic foods particularly those foods that are high in sugar, refined flour/wheat or that have been processed and to reduce our stress levels.  To improve our alkalinity we can simply eat more veggies such as green leafy veggies and fruit…most fruit…and drink mineral water instead of tap.  The idea is to do a little of both.

Here are some alkaline foods… Lemons, watermelon, lentils, blackberries, raspberry, pineapple, strawberries, limes, grapefruit, mangoes, asparagus, onions, vegetable juices (excluding tomato), broccoli, kale, spinach, chard, garlic, grapes, berries, apples, pears, almonds, radishes, yams, endives, beetroots, celery, lettuce, organic carrots, ginger, cantaloupe melon, bean sprouts, cashews, chestnuts, millet, quinoa, goats milk, apple cider vinegar, bananas, oranges, fresh ginger root, watermelon, avocados, mandarin oranges, tangerines, horse-radish root, pumpkin seeds, sunflower seeds, sweet potatoes, kiwi fruit, oats, wild rice, natural olives, green leafy vegetables, sea vegetables, sea salt, and natural still mineral water...whew!

As far as supplements go here are a few that are of interest and not very expensive:

• Magnesium
• Liquid chlorophyll
• Bentonite clay (yes, to mix in water and drink)
• Kelp

That about wraps it up.  So here are some big things to remember:

• Avoid acidic foods
• Reduce stress
• Eat more alkaline foods
• Low pH is acidic and high pH is alkaline
• We are healthier when we are slightly more alkaline
• Balanced pH allows us to remove toxins and improve our overall health

Not very complicated here.  As with anything, this is just another piece of the puzzle of improved health, appearance and longevity.  For those who want to read more on types of foods, I included a few links below.  Until next time, be sure to pick up something heavy and get some sprints in.

List of acidic and alkaline foods….http://www

.ctds.info/acidic-foods.html

Another link with a detailed list of acidic and alkaline foods… http://www.detoxdivas.com/Detoxdivas/Alkalize.html

Keep your eyes open, I should have some videos soon from some past lectures on many of the topics on this blog!

Just Saying Thanks!

I just wanted to say thanks to everyone who attended the class last Saturday, July 14th.  It was a great class and got some great feedback.  The class was filmed and I will be getting the DVD soon and plan on doing some editing to start posting some videos.  I want a give a big thanks to Artuo for filming it and putting the DVD together!  I am working on a few new posts and plan on creating a few videos for some future posts.  Again, I want to thank everyone for all the support and interest and feel free to send me any questions or ideas for posts. Get some sprints in!

Another big announcement guys! Free Heath and Nutrition Seminar

Another big announcement guys!  Free Heath and Nutrition Seminar

Health and Nutrition for Law Enforcement and Family

On Saturday July 14, 2012 from 8:00 am-5:00pm at the FWPD Training Academy in classroom F, I will be giving a lecture for law enforcement officers and civilians!  Topics will include:

• Evolution of food
• Nutrition 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
• Dispell nutrition myths
• and more!

  

The class is free and will 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,  July 14, 2012

       
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.  Here is the link with class info and how to register.  You can also contact me through my contact information on this blogsite.

Sign up soon, they will fill up fast.  I will see you guys there!

Articles for Parents

Today I just wanted to re-post some articles that are a "must read" for parents or anyone who wants to better understand how sugar and gut health affects their overall health.

Here is the first one.  It discusses how sugar affects our health.
So is sugar a poison?

The second one is pretty self explanatory. 
ADHD, gluten, gut health and our children.

Both articles are lengthy and contain several links to other supporting articles.  These are some great "starter" articles contained in this blog for parents!  Enjoy!

Announcement for Exercise Physiology Seminar May 19, 2012

Another big announcement guys! On May 19th 2012 I will have another FREE Exercise Physiology Seminar.

  

Exercise Physiology for Law Enforcement and Family

On Saturday  May 19, 2012 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!!

This is an ideal class for coaches, personal trainers or anyone wanting a basic understanding of exercise program development and physiology.

 

The class is free and has 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:     Exercise Physiology Seminar, Sat 8am-5pm,  May 19, 2012
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!

Coconut Oil and your Coconut (I mean your Brain)

Degenerative diseases such as cardio vascular disease, diabetes, rheumatoid arthritis and Alzheimer's are often called modern diseases or even western diseases because they were very rare up until about 100 years ago and very common in western cultures.  This is due in large part to the increase in processed vegetable oils and increased carb consumption in the form of sugars and grains.  I am sure we can list a few others such as exposure to toxins and less exposure to sun light but we will keep it simple for now.  

One of these modern diseases that has continued to rise is Alzheimer's.  Alzheimer's is a degenerative disease that causes dementia and memory loss to name a few.  It is commonly associated with senior citizen's but is now being found in individuals as young as 30-40 years old.

According to the Alzheimer's Association, the deaths caused by this disease have risen more than 65% in the last decade, pretty crazy.  Here are a couple more statistics:

One in eight older Americans has Alzheimer's disease.

Alzheimer's disease is the sixth-leading cause of death in the United States and the only cause of death among the top 10 in the United States that cannot be prevented, cured or even slowed.

That last statistic is what we are going to focus on.  According to the Alzheimer's Association, the disease cannot be prevented or cured.  Well, recent studies say otherwise.  First we have to understand what the disease is.  It occurs when the brain is no longer able to uptake or use glucose.  If you have read my previous articles the next part may be a little repetitive.  The brain uses glucose for energy, about 4-6 grams per hour.  It cannot use fat, thank goodness, because the brain is made up of primarily fat.  What is another disease where the body cannot use glucose effectively?  That's right.  Diabetes.  There is type-I, juvenile, and type-II, adult onset that we develop.  Another term for diabetes is insulin resistance.  How do we get insulin resistance?  Eating too many carbs, which causes our body to make too much insulin.  So how do we fix it?  Well modern medicine prescription is to give us more insulin, which further increases our insulin resistance or we can go to the cause...carbs...and simply reduce them. 

Now back to the brain.  If Alzheimer's is a condition where the brain is not effectively utilizing glucose, isn't that a form of diabetes? Yes, it is.  Alzheimer's is also called type-III diabetes.  So it would stand to reason that by going to the source, carbs, and reducing the load there should be improvement?  Well, unfortunately once damage occurs in the brain, that portion may never be able to effectively use glucose.  But wait, there is another fuel source the brain can use.  Ketones, which are a type of clean burning fuel made from fats.  Yes, fats.  Ketones are generally not produced in the presence of carbs.

Anyone who has had to make weight for an event is probably familiar with the term of ketones or ketosis, a state where our body makes and uses ketones as a primary fuel source.  In this state, the body burns fat and leans out very quickly.  Ketosis is not to be confused with ketoacidosis, a toxic state usually brought on by disease where the body is making too many ketones that it cannot use and, as a result, the body becomes toxic.  Generally, to enter a state of ketosis, a person has to consume less than 20g of carbs a day for several days.  I describe it as shifting gears.  Feeling tired or lethargic on a low carb diet is normal, but after a few days to two weeks the body enters ketosis.  And when it does, energy levels shoot up and it feels like the fog has been lifted and mental clarity greatly improves.   This is because ketones are a very clean burning fuel unlike glucose, which oxidizes easily and leaves residue and increases free radical production.  Ketones are sucked up by the cells, without the use of insulin, and burn very efficiently yielding more energy per gram. 

By using ketones we also improve our insulin sensitivity.  I compare glucose to ketones as unleaded low-octane gasoline to unleaded high-octane gasoline.  The high-octane gasoline burns more efficiently, yielding more energy and less waste.  So how does all this relate to the brain? 

Hang on, here we go. Saturated fats, animal fats, comprise up to 50% of our cell membrane walls, they resist oxidation, cannot be turned into trans fats, hold up to high heat and are vital for hormones, brain, cancer prevention, skin, and immune function. We have to have them to be healthy.  It is when we started taking saturated fats out and replacing them with processed vegetable oils that we, as a country, began to have serious health problems. Saturated fats, or any other type of fat, can still be problematic to folks who are already sick or continue to eat high carb/high grain diets…either way, saturated fats are much healthier that the processed, omega-6 rich vegetable oils that most consume.

One of those fatty acids is lauric acid, which is found in large amounts in coconut oil and has been shown in some studies to have a neutral effect on cholesterol but according to the Journal of Clinical Nutrition “Comparison of Effects of Lauric acid and Palmetic Acid on Plasma Lipids and Lipoproteins” 1992, it did show to increase cholesterol slightly. Another study showed that Lauric acid increases primarily HDL. Study showing Lauric acid elevates HDL. Additionally, Lauric acid is converted to Monolaurin, which is a potent antimicrobial and immune system supporter. Lauric acid is a medium chain triglyceride (MCT).  Coconut oil is loaded with lauric acid and other MCT's.  What is unique about MCT’s are they up regulate mitochondrial activity in our cells enabling them to burn fat at a higher rate. Mitochondria are the “powerhouse” or “motors” of the cells. Any of you who attended any of my classes will forever remember what mitochondria are.

Mitochondria love MCT's.  Normally fatty acids need a substance called carnitine to transport them across the membrane.  Not with MCT's, they are absorbed as they are right across the membrane of the mitochondria.  If there is an abundant supply of MCT's and we are not engaged in high intensity aerobic activity, the Krebs cycle (process in our cells by which fat is converted to energy) can't keep up with this influx of MCT's and has to do something with them.  So what does it do? It converts the MCT's into ketones.  Even with the presence of carbohydrates.  Amazing.  This means, without going on a long-term low carb diet, the body can make ketones in the presence of carbohydrates.

Now back to the brain...remember I mentioned how the brain can use ketones for energy in addition to glucose?  To be more specific, the brain could work just fine utilizing 75% ketones and 25% glucose for its energy!  Ketones do not require insulin to be absorbed by the neurons in the brain.  So if someone has insulin resistance in the brain (Alzheimer's), thier brain can use ketones if they are present.  How do we do this without drastically reducing carbs?  Add coconut oil.  Extra virgin cold pressed coconut oil, not  processed.

It is the very diets high in carbs and low in cholesterol that linked are to insulin resistance, Alzheimer's,  in the brain.  The whole cholesterol myth really irritates me.  I have written about it several times, so I won't go into too much in this article.  But we have to remember that it is cholesterol that is essential for the growth and repair of the myelin sheath, which is the insulation of all the "wiring" in our brain and nervous system.  When people start consuming too many carbs and eliminating cholesterol, the building block of all hormones, we are welcoming diseases just like Alzheimer's.  I'm rambling...again.  Back to ketones.

This is an incredible revelation for those who suffer from Alzheimer's or other forms of dementia or knows someone who does.  Some of the people leading this research is Dr. Mary Newport and Dr. Mary Enig.  According to Dr. Newport, who's husband suffers from Alzheimer's, the optimal dose is about 4-6 tablespoons of coconut oil per day.  This is something to work up to.  Here is an article written by Dr. Newport about coconut oil curing Alzheimer's.  In the article, Dr. Newport chronicles her experiences with her husband and the improvements he made.

Here is Dr. Mary Newport's blogsite

Here is another article about ketones and alzheimer's.

Dr. Mary Enig has been around for quite a while and still gives lectures at major universities around the country.  She has done a lot of research on coconut oil, and fats in general, and believes we should all consume about 3 tablespoons per day.

Does a person have to be suffering from Alzheimer's to get the benefits of coconut oil?  Absolutely not.  Remember, our cells love ketones, we just need to supply them.

The ketone benefit from coconut oil is just one of many of the benefits of coconut oil.  Coconut oil is among the most stable of all oils, it's slow to oxidize and thus resistant to rancidity. In comparison to most oils, coconut oil has a long shelf life (up to 3 years), which is due to its natural ability to be unaffected by fluctuating temperatures and oxidation. 

The evidence supporting the use of coconut oil to treat Alzheimer's is so strong, pharmeceutical companies have already started clinical trials using "prescription" coconut oil to treat patients.

So to sum it up, there are many health benefits of coconut oil.  One just happens to be that coconut oil is full of MCT's which make ketones even if we are eating carbs.  And those ketones provide our body, and more importantly, our brain, with a clean burning fuel source.  It is this ability to make ketones that can help those suffering from Alzheimer's and other forms of dementia, and according to some research even stop and reverse the symptoms.

Here is an article by Dr. Mary Enig on coconut oil listing even more benefits of coconut oil.  Coconut oil is getting easier to find in stores now.  I usually order mine from Tropical Traditions.  Well that's a lot to think about, so if your brain hurts go have some coconut oil...until next time, be sure to get some sprints in and pick up something heavy.

Another big announcement guys! Free Heath and Nutrition Seminar

Another big announcement guys!  Free Heath and Nutrition Seminar

Health and Nutrition for Law Enforcement and Family

On Saturday March 24, 2012 from 8:00 am-5:00pm at the FWPD Training Academy in classroom F, I will be giving a lecture for law enforcement officers and civilians!  Topics will include:

• Evolution of food
• Nutrition 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
• Dispell nutrition myths
• and more!

  

The class is free and will 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,  March 24, 2012

        
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.  Here is the link with class info and how to register.  You can also contact me through my contact information on this blogsite.

Sign up soon, they will fill up fast.  I will see you guys there!

Can Nutrition and Exercise be Medicine?

Its been a while since I posted an article, over two months, so I figured I would get back in with a short article and a few good links. 

Before I get into the article, I want to give a shout out to John Pascal from Krav Maga Worldwide.  He is one of their lead instructors and works with LA County. Excellent instructor and very professional organization.  I just got back from my second Krav school instructed by John, which was outstanding, and would highly encourage those involved in Law Enforcement or Military to check out. 

Now on to today's topic: Can nutrition and exercise be medicine?  First, I want to emphasize that I am not a doctor and recommend before you make any changes in diet or exercise, always consult with your doctor.  Now that I got out of the way, lets think back to when we were kids.  What were we given when we had a cold or even a fever?  Chicken soup and Sprite maybe a hot bath?  When I was growing up, I had a friend who was Korean and it was common in their to house to use fish soup as a cure all for just about everything.  It might be important to note the soup was extremely spicy, I tried it.  If someone had a cold or congestion, it would clear it right up.  So home remedies are nothing new, and quite often work great.  We live in a different day and age.  Now there is a pill for just about everything and other pills for the side effects from the original medication.  We are bombarded with advertisement for new medicines or a new treatment for the latest new ailment.  Unfortunately, much of what we are exposed to about medicine is industry driven and can be very misguided.

So can nutrition and exercise be used as medicine?  Let's take a look.  Nutrition is what we put in our body and exercise is what we do with our body.  I will keep the nutrition part relatively short since I have written so many articles on them in the past.  Here are some good guidelines for nutrition:

• eat lots of veggies, raw if possible
• occasional fruit, nuts and seeds
• eat wild caught seafood or grassfed meats
• avoid gluten
• avoid processed foods
• avoid processed oils (most vegetable oils at the grocery store are processed)
• keep sources of Omega-6 fats low
• if not eating wild caught or grassfed meat, supplement with Omega-3
• keep carbs low, unless you are trying to gain weight
• consume probiotics in the form of fermented foods, such as kefer yogurt
• get adequate sunlight, if not, supplement with Vitamin D
• eat foods high in magnesium like dark green leafy veggies, or supplement with it

I know that is a basic list, but it is pretty much a Paleo-ish type diet.  By following this, we keep insulin down which reduces risk of obesity, diabetes, heart disease and slows aging by reducing oxidative processes of the body.  By keeping insulin low, we also reduce the amount of cortisol our body produces.  What does this mean?  Well, simply, lower cortisol levels means stronger immune system...so we get sick less, hmmm.  These guidelines also support a healthy gut which means a healthy brain and hormone levels.  Vitamin D and magnesium are critical for neurological function and hormone production and regulation.  It is interesting to note that magnesium reduces LDL oxidation and increases nitric oxide which inhibits clot formation and lowers blood pressure.  In plain English, it prevents cardio vascular disease.  I digress.  These guidelines also help keep antioxidant levels high (fights cancer) and reduces inflammation which is linked to all degenerative diseases.  Not to shabby huh?  Its also pretty simple.

Now, on to exercise.  I have written several articles on types of exercise, programming and strength training and I am big advocate of strength training.  If you haven't read those articles, please check em out.  When it comes to exercise it is important we understand there are different types and they all have their place depending on a person's goals.  A typical week for me might be a distance run, a metcon or two, some boxing, playing frisbee or football and a couple strength workouts within a week.  Now, when I am peaking for an event I will change my training and add more conditioning and high intensity interval training.  When I am trying to put on some muscle, I do only strength training making Olympic lifts the foundation.  Then if I wanna lean out for summer, I back off the carbs and strength training and throw in a lot of aerobic work.  So as you see, it depends what a person's goals are. 

Here are some things to consider.  The higher the intensity, the greater the need for recovery.  So, if a person is doing metcon or CrossFit training four or five days per week, the stress response or cortisol levels are going to be so high that they will eventually experience adrenal fatigue, a compromised immune system and ultimately crash or burn out which defeats the purpose.  The same thing can happen with strength training or any other type of training.  The trick is to allow the body enough recovery to time to make the improvements or adaptations.  With that in mind, here are some benefits of exercise:

• improve insulin sensitivity
• reduce body fat..which means less lipokynes, fat hormones, that cause serious problems
• improved mobility
• decrease risk of injury
• increased muscle mass, which burns fat
• increased cardio respiratory endurance
• improved mood, behavior and memory
• increased bone density
• increased testosterone and HGH levels

I can go on, but this is a great start and with a few simple guidelines.  One of the arguments I always get is "Well it's just too expensive to eat healthy," or "I can't afford a gym membership."  Consider this, a few extra dollars a week, which leads to a healthier, happier you, or eat crappy and look and feel crappy and spend a lot of money on medical expenses.  A no-brainer here.  As far as exercise goes, no gym is required.  Get out and do some sprints, air squats, push-ups, sit-ups, burpees, or go play some frisbee. 

Here is an article about how barbell training is "big medicine" from Mark Rippetoe's Starting Strength website.  It is a little lengthy, but poses some strong arguments for the importance of exercise.

Here is a great video, not too long, that is very impressive and inspiring: Dr. Wahls video about MS.  Its really cool, check it out. 

Take care, and until next time, go get some sprints in and pick up something heavy.

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:

History of PUFA's

 

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:

Refining Vegetable Oils

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. 

Tropical Traditions Coconut Oil

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.