Time to go shopping, out with the old in the healthier!

So let’s talk groceries.  This is a re-tread article from one I wrote back in January of 2011...and it hasn't changed much.

Well spring is here and that's a good enough reason to do some spring cleaning...in the pantry and fridge, that is.  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-ish 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 any animal protein  Beef-grassfed Chicken-free range/pasture raised Fish/seafood-wild caught Eggs-free range Pork-pastred Organ meats Bacon...duh!!!    Avoid commercially raised meats.	dairy-milk (raw), aged cheeses 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 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 for folks with stomach problems) Fruits, especially berries.  Melons, 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.  Same with this as rice. 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 from non-commerical sources 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

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 Cilantro Parsley	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 (sort of), maybe now is the time to make some changes in the kitchen.  Consider getting rid of those awful processed 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.

FREE Health and Fitness Seminar, March 23, 2013

 

Another big announcement guys!  Free Heath and Nutrition Seminar

Health and Nutrition for Law Enforcement and Family

On Saturday March 23, 2013 from 8:00 am-5:00pm at the FWPD Training Academy in classroom F, I will be giving a lecture for law enforcement officers, family and friends  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 23, 2013

  
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 that will be updated soon with the class info.  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!

Nutrition and Exercise for the New Year

Since the new year is here, I thought a revision of one of the past articles, Can Nutrition and Exercise Be Medicine?

Now on to today's topic: Nutrition and Exercise for the New Year.  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....like make your nose runny kind of spicy.  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...or financially guided.

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.  This also applies to stress, which elevates cortisol and weakens the immune system, sooooooo, stress management is also something to work on if someone gets sick on a regular basis.

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...which means a person get away with eating more carbs, and should with strength or high intensity training
• reduce body fat..which means less lipokynes, fat hormones, that cause serious problems, such as NF-BK and IL-6, both reduce testosterone and vitamin D production and drive inflammation
• 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.  

These are some simple guidelines to help you get your New Year off to a healthy start!

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 and a great video to get ya motivated for the New Year: 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.

References:

Pubmed.com, 2006;8 Suppl 2:S3. Epub 2006 Jul 28.

Journal of Clinical Investigation, NF-kB: a key role in inflammatory diseases, Published in Volume 107, Issue 1 (January 1, 2001), American Society for Clinical Investigation

Want to improve your health? Then relax.

This article stems from a challenge I issued to several of my co-workers for the month of December.  I do this every now and then at work.  One month the challenge was to avoid gluten, high-fructose corn syrup and processed vegetable oil.  It is good for camaraderie, plus it means I am not alone. 

Okay, the challenge was to make December a “Recovery” or “ Reset” Month.  The focus is to manage stress and allow the body to heal and recover for the next year,  especially the PT/CT staff or anyone who has been training hard for the last few months.

Humans are well adapted for acute, short term stress and not well adapted for chronic stress.  Unfortunately, most of us are exposed to chronic stress.  This simply means that, for whatever reason, our adrenal gland is in overdrive making cortisol (the stress hormone) around the clock.  This is bad.  Cortisol increases our risk of just about every degenerative disease, including cardio vascular, makes us fat, diminishes our memory (makes us stupid), increases anxiety and keeps us up at night.  But it is great in an emergency situation.  Still confused what cortisol is?  Well reach down and grab the roll around your stomach and say hi.  That is cortisol at work. Are you one of those folks who works out, eats right and still has the fat around the middle and wonder why? Yep, that's right...good ole cortisol.

What increases stress or cortisol? Well, a bunch of stuff.  For the sake of keeping this as short as possible, I will put it into two categories:  Voluntary and Involuntary stuff.  The voluntary stuff is the stuff we control like exercise, nutrition and our perception.  Involuntary stuff is the stuff we can’t control.

Voluntary stuff

• Exercise
• High intensity exercise releases cortisol, a little goes a long way (listen up you hardcore MetCon folks)
• Too much causes overtraining and adrenal fatigue
• Signs of overtraining
• Cant sleep (tired and wired)
• Dealing with chronic injuries, always sore
• Joints always hurt
• Sick often due to weakened immune system
• Feeling burned out
• Irritable 
• Feel "need" or addiction to exercise
• Tired

• Our bodies respond to stress by making adaptations. It needs 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 missing ingredient) 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.

• Folks, its not the training that will make you better, it’s the recovery that will. If you fall into this category of overtraining, 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 listening to the birds sing. 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.
• Nutrition
  • Foods high in sugar, carbs, gluten or that are processed, which usually have a lot of high fructose corn syrup, elevate insulin which elevates cortisol
  • These foods are harmful to gut flora which further weakens our immune system
  • Inflammatory foods such as processed vegetable oils and hydrogenated oils add to the problem
  • Reduce stimulants such as coffee and/or  energy drinks loaded with taurine
    • 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 and can't get rid of their "belly." Usually, they fix it by training more, eating less and taking more energy boosters...not a good idea. See a problem here?

• Perception, this is a big one
  • On a day where things were weighing heavy with me, a good friend told me “you just need a new pair of glasses” huh?  Well it means, we all choose and have the choice of how we look at things
  • We can choose how we look at things and what we focus on
  • Remember, negative attitudes affect those around us and add to our stress and others
    • Negative attitudes usually are a deflection method due to fear, lack of confidence or internal dislikes that are being projected.
  • Attitude of gratitude
    • By finding something to be grateful for everyday, we change our focus to positive things and reduce our stress
    • Choose to be happy…yes it is a choice, if you are not, it is your choice
• Sleep
  • Make this a priority!!!!
    • Try to get 7-9 hours per night
    • If your sleep is messed up, high intensity exercise will only add fuel to the fire
    • Sleep deprivation increases cortisol and increase carb cravings
    • This is why we always crave sugary foods when we are sleepy

Involuntary Stuff

• This one is easy, don’t worry about stuff beyond our control…because we can’t change it, plus worrying increases our stress, which makes us fat and stupid which means we are less prepared…a calm mind is a prepared mind.
  • Prepare as best as possible for events
    • Don’t stop living for the fear of dying
  • Deal with them as they occur

So what can we do to make December our “Recovery” month? or to just take a break?

• No high intensity exercise this month
  • Participate in active recovery such as stretching or yoga
  • Low intensity cardio
  • Let the injuries heal

• Avoid these:
  • Wheat or gluten containing foods
    • This is a tough one but can be done
    • Yes, that means just about all breads and pastas
  • Processed foods/oils
    • Anything that is partially or fully hydrogenated
    • Any vegetable oil that is not cold-pressed
    • Any corn or soy oil product
      • Any soy product for that matter
  • Any food from a box or can
  • I know this is a tough one also
  • High fructose corn syrup
  • Farm raised fish
• Reduce alcohol consumption, especially before bed
• Reduce coffee/energy drink consumption
• Avoid high carb meals before dinner
• Since elevated cortisol depletes the body of essential vitamins and especially minerals, consider supplementing with magnesium
  • Most people are already magnesium deficiency
  • Magnesium deficiency is linked to
    • Chronic fatigue syndrome
    • Fibromyalgia
    • Migraine headaches
    • Neurological disorders
    • High blood pressure
    • Cardio vascular disease
    • Depression
    • Anxiety
    • Gut permeability
  • It is inexpensive
  • It aids in sleep

• Have an attitude of gratitude
  • Make an effort to find something each day to be grateful for
  • Choose to be happy and positive attitude this month
    • If you are grumpy or unhappy, that is your choice
    • You may need a new set of glasses
  • Focus on what you have vs. what you don’t have
  • Focus on what can be done vs what can’t be done
    • This can be exhausting
• Find time to “decompress” every day
  • This can be just 10 min out of each day to have some quiet time
    • Meditate
    • Read a book
    • Listen to music
    • Burn a candle…whatever helps you focus on something else
• Don’t worry about things you cant control
  • They will happen whether you like it or not
• Make sleep a priority!!!!!

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!

If you can apply some of this for the month of December or if you think you are overtraining, you can significantly reduce your stress levels and potentially increase you life span…plus Christmas is right around the corner, that’s a good reason to be happy.

These are some simple, yet effective guidelines that can help any of us.  I think it is important, plus working around people who are not stressed makes my life easier.  I included some references below for the nerd type like myself.  Until next time!  Don't forget if you are interested in hosting seminars, please contact me at primalhealthsolutions@yahoo.com.  

References:

• Armeli, Thomas; Cunningham, Lee and  Di Vico, Paul.  Fitness Coordinator’s Manual.  Health       Metrics, Inc. February 2008.
• Berg, Jeremy and L. Stryer and J. Tymoczko. Biochemistry 6th Edition. W.H. Freeman and          Company.  2007
• Burgomaster, Kirsten, S. Hughes, G. Heigenhauser, S. Bradwell, M. Gibalta, “Six Sessions of      Sprint Interval Training Increases Muscle Oxidative Potential and Cycle Endurance Capacity.”  Journal of Applied Physiology. 1985-1990,    February 2005.
• Cooper, Kenneth.  Law Enforcement Fitness Specialist. The Cooper Institute 2006.
• Coyle, Edward F.  “Very Intense Exercise-Training is Extremely Potent and Time Efficient: A         Reminder” Journal of Applied Physiology.  February 2005.
• DeVany, Arthur, PhD.  The New Evolution Diet.  Rodale Inc. 2011
• Eades, Michael R.M.D. and Mary Dan Eades M.D.  The Proetein Power Lifeplan.  Creative           Paradox LLC. 2000
• Gedgaudas, Nora T. Primal Body, Primal Mind.  Healing Arts Press.  2009, 2011
• Hoffman & Collingwood, Fit for Duty. Human Kinetics Publishers, Inc. 1996.
• Jesse, John.  Wrestling Physical Conditioning Encyclopedia.  Athletic Press. 1986.
• Federal Bureau of Investigation.  Physical Fitness for Law Enforcement Officers.United States Department of Justice March 1972.
• Price, Weston A. Nutrition and Physical Degeneration. Price-Pottinger Nutrition Foundation. 1939.
• Rippetoe, Mark and Kilgore, Lon. Practical Programming for Strength Training.  The Aasgaard Company.  2006
• Rippetoe, Mark and Kilgore, Lon. Practical Programming for Strength Training 2nd Edition.  The Aasgaard             Company.  2009
• Rippetoe, Mark and Kilgore, Lon. Starting Strength Basic Barbell Training 2nd Edition.  The Aasgaard Company.              007
• Siddle, Bruce K. PPCT Defensive Manual.  PPCT Management Systems, Inc. February 2005.
• Sisson, Mark. The Primal Blueprint. Primal Nutrition, Inc. 2009
• Taubes, Gary.  Why We Get Fat.  Alfred A. Knopf. 2011
• Wiley, T.S. with Bent Formby, Ph.D.  Lights Out: Sleep, Sugar, Survival.  Pocket Books. 2000
• Wolf, Robb. The Paleo Solution. Victory Belt Publishing.  2010.

Introducing: Primal Health Solutions!!!

Check it out guys!! This is the start of our new business.  My good friend, Gary Hawley, and I have partnered up to create Primal Health Solutions, a health and fitness consulting group.  Gary has an extensive knowledge and background in fitness instruction and programming and has given many lectures on health related topics, plus he is a pretty smart dude with a cool haircut.

Primal Health Solutions is a consulting group that provides health and fitness education and training to:

• Law enforcement agencies
• Corporations
• Professional groups
• Business owners
• Fitness organizations/clubs
• Personal trainers
• School Districts/Public educators
• Adult care providers 
• Individuals

We specialize in the following:

• Fitness and Nutrition for:
• General public
• Professionals
• Athletes
• Risk management through improved health (hint, hint big business owners)
• Stress management
• Prevention of degenerative disease
• Fitness training and programming
• Other cool stuff

If you or any group you know might be interested in any of these services, please email us at primalhealthsolutions@yahoo.com.  Fees and rates will apply.  I will still be posting articles on the blog of course, but feel free to check our new blog primalhealthsolutions.blogspot.com.  Until next time, pick up something heavy and get some sprints in!

FREE Exercise and Physiology Seminar January 2013

Announcement for Exercise Physiology Seminar January 26, 2013

Another big announcement guys! On January 26, 2013 I will have another FREE Exercise Physiology Seminar.

  

Exercise Physiology for Law Enforcement and Family

On Saturday  January 26, 2013 from 8:00 am-5:00pm at the FWPD Training Academy, I will be giving a free seminar that is open to the public! Topics will include:

• Define various types of exercise systems
• Understand the relationship of exercise with health and performance
• Learn how to build muscle and burn fat
• 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 law enforcement, coaches, athletes, 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,  January 26, 2013
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 soon, the class will fill up fast.  I will see you guys there!

Making a Strength Training Program

Winter is right around the corner and so are the holidays.  That means a lot of food, shorter days, cooler temperatures and vacations.  It is for these very reasons that I often put a block of strength training at the end of the year...that way I can enjoy all the food and have a legitimate excuse!  Remember, if you want to build muscle, you need calories!  I am not going to re-invent the wheel here since I already wrote an article that lays everything out on how to make a strength training program.  So since it is that time of year again, I felt the "Making a Strength Training Program" article would be appropriate and have the link below...enjoy and happy holidays!

Link to original strength training article

Just saying thanks for another great class!

I just want to say thanks to all the folks who attended yesterday's seminar.  It was one of the best classes so far!! There was a lot of discussion and insightful feedback! Seeing the "lightbulb" go on, sharing stories and listening to how folks have benefited from this information reminds me why I teach!  Thanks again and I look forward to seeing everyone in the next class.  I will have an exercise physiology seminar in January.  It is a great class for coaches, personal trainers, athletes or anyone wanting to learn the "nuts and bolts" of exercise programming and how the body responds to exercise.  See ya then!

Free Health and Nutrition Seminar Saturday Oct. 27, 1012

Another big announcement guys!  Free Heath and Nutrition Seminar

Health and Nutrition for Law Enforcement and Family

On Saturday October 27, 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,  October 27, 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 that will be updated soon with the class info.  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!