nutrition

Meat Labelling Terms

Do you ever wonder what the words "all natural" mean when they are printed on your meat label?  Or, what does grass-fed mean according to the USDA?  Here is a great blog post explaining meat labeling terms.

 

http://www.fourhourworkweek.com/blog/2009/02/17/ethical-meat-vs-meat-hype-a-look-at-all-natural-grass-fed-and-other-half-truths/

 

Enjoy!

Coach Rut Blog Post

There are some great nuggets of information from Coach Rut in his blog post today. He attended the Midwest Sports Performance Clinic at the University of Kansas over the weekend.

http://coachrut.blogspot.com/2009/05/midwest-sports-performance-clinic.html

Lots of good low-carb goodness in the summaries.

Interesting articles

Take a read on some interesting articles some of our trainers are reading.

Obesity, Diabetes, and other diseases vs Food Trends in Pictures | Life Spotlight - No BS Fitness, Health and Living

How Do You Repair Your Immune System After A Lifetime (Or Just A Few Months) of Damage? | Life Spotlight - No BS Fitness, Health and Living

Part 1: What Happens To Your Body When You Fast? - Energy Production | Life Spotlight - No BS Fitness, Health and Living

Real Foods Take On Fake Foods: Butter, Bacon, And Eggs | Life Spotlight - No BS Fitness, Health and Living

Enjoy!!

Post comments.

H1ow N1ot to Get Swine Flu

Swine flu. Even the hype surrounding it is pandemic. It’s made headlines in every major newspaper and magazine. The CDC has a new press release every half hour. TV talking heads and radio pundits furrow their brows and express extreme consternation as they tell us to start “bracing for the worst.” President Obama has asked for another billion-and–a-half dollars (that we don’t have) to fend off this impending menace. Frightened school boards are halting classes everywhere until they are given a better action plan. Cruises are cancelled, trips are postponed, pigs are slaughtered, nations are blamed. It’s crazy.

I’m sorry. At this point, I’m not buying it. I am not convinced that Swine flu H1N1 is any different from just about every other strain of flu we experience every year. Hong Kong flu, every Asian variety of the past two decades, duck flu, other bird flu, you name it. We know the CDC trades in hyperbole, but, hey, “we’re from the government and we’re here to help you.” On the other hand, in the past few hours there seems to be some consensus from clear-thinkers emerging that this swine flu might not be so fatal as strains that caused some prior pandemics. Too little too late?

In fact, there are viruses (and bacteria and fungi and parasites and…) around us all the time. So why don’t we all get sick all the time? Why do so many people get sick and die during epidemics? Every year in the US there are 50,000,000 cases of flu (all types) and 36,000 deaths. If everyone is exposed at some level (and I guarantee you, everyone is exposed) then why doesn’t everyone get sick? And if 50,000,000 get the flu, why don’t 50,000,000 die? It all comes down to the health of your immune system and the strength of yourorgan reserve. Of course, the Primal lifestyle guarantees both. In the vast majority of cases, people that die of the flu have extremely weakened immune systems and/or experience organ failure indirectly related to the flu (kidneys fail, heart fails, liver fails, etc). But what does that mean for you and me? If you have a healthy immune system and are otherwise in good shape, there’s a strong likelihood that routine exposure to swine (or any) flu will be handled by your immune system without you even noticing. Or maybe you’ll feel weird for a day or two and then you’ll shake it. And even if you should get sick, in 99.99% of cases you have nothing to fear from any form of flu except maybe the loss of a few days pay and a few days of feeling crappy. But only if your immune system is in good order.

So what can you do to bolster your immune system and make sure you fend off any attack - swine-related or otherwise?

Continue reading here.

Handy Primal Sandwich Alternatives (Or, Sub Subs)

Notorious Primal Hurdle

Last week, I got this email from a reader:

I work 12 hour ER shifts.  Our cafeteria is too expensive and the food is horrendous anyway (where do you think hospital food gets that reputation?)  My staple has been making half sandwiches by just folding a single piece of bread around some meat, cheese or tuna.  But of course Grok didn’t make bread.  The convenience of being able to eat these little sandwiches while standing at the nurses’ station (we often get very limited or no breaks on busy days) is indispensable to me.  Eating things that require utensils and cleanup is not feasible.  Are there more primal, non-carb substitutes that could actually serve as dinner in such an environment as well as my improvised panini?  I’m drawing a blank here.  Any help you could provide would be greatly appreciated.

Joe

Read the rest of the article here.

Controlling Cortisol

Cortisol, also known as the "stress hormone" is a steroid that is released by our adrenal cortex. Stress and anxiety contribute to the release of this hormone. It has since been also linked to a contributing factor of fat storage in the abdominal region. Like in nature, there needs to be homeostasis or balance between the hormones in our bodies. Too much cortisol can result in a number of problems within our body, but not enough or a resistance to cortisol can also lead to serious problems, aside from the known associated problems with leading to Metabolic Syndrome. 

Read the rest of the article here.

Courtesy of Windy City CrossFit.

COOLING INFLAMMATION

INFLAMMATION IS THE FOUNDATION FOR CANCER AND DEGENERATIVE/AUTOIMMUNE DISEASES. SMALL CHANGES IN DIET AND EXERCISE, E.G. OMEGA-3 OILS, LOW STARCH, PLANT ANTIOXIDANTS, AND MAINTAINING MUSCLE MASS, CAN DRAMATICALLY ALTER PREDISPOSITION TO DISEASE AND AGING, AND MINIMIZE THE NEGATIVE IMPACT OF GENETIC RISKS. BASED ON MY EXPERIENCE IN BIOLOGICAL RESEARCH, I AM TRYING TO EXPLAIN HOW THE ANTI-INFLAMMATORY DIET AND LIFESTYLE COMBAT DISEASE.

Dr. Art Ayers

Omega-3 Fatty Acids, Antioxidants and Cancer

It is hard to sort out the inflammatory effects of short/long-chain omega-6 and omega-3 fatty acids. Vegetable antioxidants make the picture even worse. The absolute, as well as relative amounts, of the various types of fatty acids make a difference. It also now appears that oxidation prior and during digestion may be important to the impact of polyunsaturated fatty acids (PUFAs). The source (perhaps even the meal composition) of the PUFAs was as important as omega-3 versus omega-6, for common, short chain PUFAs.

In some studies, omega-3 PUFAs, such as the short-chain alpha linolenic acid (ALA) common in flax seed or the long-chain fish oil FUFAs, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), reduced cancer in human and mice. Earlier work in cell cultures showed that all of PUFAs suppressed the growth of cancer cells.

A large French study (reference below) began in 1993. Approximately 100,000 women between the ages of 40 and 65 volunteered to provide dietary and breast malignancy information and ca. 75,000 qualified for the study (the French component of EPIC, European Investigation of Cancer and Nutrition) . The dietary data provided information on the fatty acid composition of meals and revealed who was eating vegetable antioxidants and vitamins.

Major findings:

• Neither omega-6 nor omega-3 fatty acids were related directly to breast cancer risk.
• Long chain omega-3 fatty acids (EPA and DHA) reduced breast cancer in the group of women with the highest consumption of omega-6 PUFAs.
• High LA or ALA consumption in the form of vegetable oils or vegetables reduced cancer incidence.
• High LA or ALA consumption in the form of processed foods or nuts was associated with a higher incidence of breast cancer.
• Longer chain PUFAs were not associated with increased risk, regardless of source.

What does this mean?

• The source of the PUFA is of paramount importance. This study may apply more specifically to cancers and less to other inflammation-based degenerative diseases. The general anti-inflammatory diet may need refinement. I would suggest the following additions:
• Retain the preference for the more omega-3 friendly olive oil or perhaps flax oil versus the omega-6 rich vegetable oils (corn, soy, safflower), but focus on freshness and do not heat these oils.
• The data seem to be in favor of saturated fats for cooking. That means a shift to coconut oil.
• Vegetable antioxidants may be most important in the gut during digestion. Do these antioxidants even enter the blood stream? Certainly some alkaloids get to the brain, but much of the impact of the less mobile, large molecules may be restricted to the gut.
• An extension of this discussion may be to encourage eating more leafy vegetables with meat. That may be the paleo-diet connection.

reference:
Thiébaut AC, Chajès V, Gerber M, Boutron-Ruault MC, Joulin V, Lenoir G, Berrino F, Riboli E, Bénichou J, Clavel-Chapelon F. 2009. Dietary intakes of omega-6 and omega-3 polyunsaturated fatty acids and the risk of breast cancer. Int J Cancer. Feb 15;124(4):924-31.

To read more from Dr. Art Ayers click here

Dear Mark: Hunger Pangs a Thing of the Past?

Dear Mark,

Since eating more fat and protein (while cutting down on the carbs), I seem to get fuller faster. Sometimes I won’t even finish my plate, which basically never happened before! I’m guessing it has something to do with eating more primal foods, and it makes sense from an anthropological standpoint (getting full on less food is advantageous in a survival sense)… but are there any science or lab studies that have actually examined this phenomenon?

Thanks,
Paul

Want to read more of this article and the response?  Click HERE.

Paleo on the Plane

Paleo on the Plane

It can't be done, can it? Is it possible to stay Paleo despite a hectic work schedule with too many business trips?

YES, IF you make it a priority and plan. No, you will not find vending machines at the airport with fresh, wild salmon and a side of steamed kale (although I suppose I can dream on! : ). If you really understand how important your nutrition is and acknowledge that it is the foundation for everything regarding your health, perhaps you'll allocate a bit more time to planning ahead.

1) If you're outbound and leaving from home, there's no reason why you can't prep a healthy meal with some healthy food to take on board. (Keep in mind that you are allowed to bring food through security, just not liquids.) Buy a small, thermal lunch box that you can keep chilled with a reusable ice pack, and you can pack anything in it that you can eat a few hours later. It may sound like a foreign concept, but it works. You know exactly what you're eating and you won't find yourself stuck with only horrible, non-food vending machine junk. Some easy choices include a mixed green lettuce salad with sliced grilled chicken, avocado and an apple, or perhaps steamed green beans with sliced turkey, a handful of raw walnuts, and an orange.

2) Once you arrive at your destination, throw the ice pack in your hotel mini bar's freezer and plan on utilizing the thermal pack again on the next leg of your journey. Order extra veggies with your meal to save, along with fish or steak (because chances are, if you're eating anywhere in America, you're going to be served more than one portion!). Keep those chilled in your hotel's minibar, grab an apple from the bowl at the concierge desk in the morning and you're set!

3) If your business trip has taken you to the middle of nowhere and the only "restaurants" around leave a lot to be desired, it's time to be creative. Scour the menu for veggies and lean protein options. If you see spinach as an add-on to an omelet, for example, try nicely asking the server if the chef might be willing to prepare a side of steamed spinach.

Yes, it does take extra planning and being creative, but you can train yourself to find Paleo options wherever you go. If you think you're going to feel silly traveling with a lunch box, I'll offer you an example to prove it works that is very close to home: my husband.

He's a well-dressed executive who travels for business, always looks fantastic and probably would not have bought himself a lunch box to bring his food with him in a million years! So I found the perfect solution: an all-black thermal lunch pack. While he may've felt funny bringing his lunch to work initially, I cannot count how many times he's come home from work and told me that another colleague commented on how great his healthy lunch looked!

Be open minded to a new approach and your body will thank you for not having left the Paleo Diet to which it's grown so accustomed! 

THE 7-DAY CHALLENGE

THE 7-DAY CHALLENGE

A lot of people need a kick on a part of the body occupied by the gluteus maximus muscle in order for them to do something good.

People like these (and include me in this august majority) can’t change anything in life, including the way they feel and look. Unless severely provoked. In such circumstances, ordinary people do extraordinary things.

(pic: http://1stepcloser2im.blogspot.com/2008/05/cda-bike-course-computrainer.html)

This post is for those of you who need to shed fat. I am throwing this challenge to all of you:
Starting this Monday (or any day of the week), can you go for one week(seven days, or one hundred and sixty-eight hours) without eating one milligram of bad food?
Specifically, do you have it in you to do ALL of the following, for one full week,no excuses?
1. Eat NO artificial sugars, sweeteners, fruit juices, honey, agave nectar, chocolate (and you know what else could come in this group), etc.
2. Drink NO alcohol, whether beer and wine, or rum, whisky, etc.
3. Eat NO grains, including rice, wheat, corn, etc., including hidden forms, for example, batter-fried chicken (the batter contains grain).
4. Eat NO processed foods at all. This includes breads, chips, biscuits, cake, savories, ice cream, pizza, etc.
5. Not eat out at all.
6. Work out or do an activity for 45 minutes every day. You could start bodyweight exercises at home, and you could climb stairs several times fast, or walk outside, or play tennis, to complete this criterion. If you are already doing exercise, increase the intensity by 10 percent and time by 10 minutes. For weight trainers, this could mean increasing your loads or your total reps or both. If you are the type who skips core workouts because you lifted heavy, then be particular not to cheat this week. If you are too busy, remember you are saying no to yourself. Take 30, then.
7. Eat (all) vegetables, except potatoes.
8. Eat (all) fruits, but no fruit juices. Do not exceed three portions a day.
9. Eat (preferably lean) meats and eggs ad libitum.
10. Fast for 18 hours on any one occasion. If you can do two, even better. The hours need to be consecutive, and may include overnight sleep time.
“But I am already doing all this, dude!” are you saying? Then this challenge is not for you. Simple. This is for the vast majority who do not manage to start a healthy lifestyle because of the lack of a stimulus. Hopefully, this challenge will spur you on, and you will try this out.
Why, one may ask? Simple. If you fulfill this challenge, it is likely that you will run up a calorific deficit of around 1000 to 1500 calories every day, leading to a net loss of two to four pounds of fat. One week.
This will show you that, by next Monday, you would have changed your health and body composition for the better. A significant first milestone.
Are you man or woman enough to do it? Can you submit your name in the comment box, and report back to all of us? I will set an example. I will do more than any of you and try to lose the most fat, by jacking up the intensity of my workouts. And I will be honest if I fail. If you can, weigh up, but this is not important. I guarantee you that sincere effort in this will make you notice the change in some way.
If you are a blogger, take up the challenge and post this in your blog. Take it up as a tag that will change the lives of your readers, rather than some totally frivolous tags we all have been part of. I won’t name you individually, as I want no feeling of obligation on your part, but know I am talking to YOU. No one else.
You can use the ten criteria, and I would appreciate a link to this blog, but that is not important. Giving me money is. Alas, all this is free, and such is life!

To some of my favorite fitness bloggers, I invite you to involve your readers to this challenge: DR, Vic, Rusty, Scott Bird, and Son of Grok. If you wish, you could alter the specifics of the challenge for your readers.
Come on, let us show ourselves that we can do it. Go! See you next week, and drop in your responses!
Warning: If you are suffering from diseases like hypertension, heart disease, diabetes, etc. you may be able to benefit from such lifestyle adjustments as necessitated by this challenge, but please be careful and, if necessary, ask me or your doctor about it. All risks are yours!

Courtesy of "The Six-Pack Doc"