Cholesterol clarified

Cholesterol is one of those subjects of which most of us have only a murky understanding. Let’s begin with a discussion of what cholesterol is. Cholesterol is one of the sterol category of lipids. It is the precursor of the bile acids and the sex hormones. Manufactured in the body, primarily in the liver, although all tissues of the body except the brain can make it, cholesterol is present in almost all cells and is particularly high in the liver, brain and nervous tissue, and the blood.

Food sources of cholesterol were once thought to be part of the cause of cardiovascular disease, causing plaque and obstruction of the arteries. Now we know this is not the case. The cholesterol in foods is not the culprit. It is the oxidized cholesterol in the blood that causes the trouble, and blood levels are more a function of total dietary fat intake and genetics than the amount of cholesterol in our food.

Cholesterol is not the main cause of heart attacks. Half the people who have a heart attack never had high cholesterol, they had normal or low good cholesterol, or HDL. In fact, HDL cholesterol needs to be much higher than we have been told!

Blood cholesterol levels have been a point of controversy ever since the Framington Heart Study in Massachusetts looked at the transport system used to carry cholesterol around the body. LDL was seen as the bad cholesterol because it was depositing more cholesterol throughout the body; HDL was the good one because it could lower our total cholesterol by bringing it back to the liver for eventual elimination by the body. 

Today, LDL is less bad, and HDL is still good but for different reasons than originally thought. The disease-preventing effects of HDL don’t appear to be connected with its liver transport of cholesterol, but instead with its ability to settle the immune system and reduce inflammation. Another reason for its good guy status is that it does not cause circulatory problems. The conclusion that we should continue to increase our HDL levels and maintain or lower our total cholesterol remains.

How do we increase our HDL levels?

Cutting down on our total cholesterol intake is not the answer. Getting more exercise can increase HDL levels, as can increasing our dietary fiber intake and our intake of plant foods, especially vegetables. Also limiting your intake of saturated fats and getting enough polyunsaturated (omega 3s) from coldwater fish and monounsaturated fats from foods such as olive oil, sesame oil, nuts, peanut butter and avocados. These foods are also an good source of vitamin E, an important antioxidant.

What about animal fats?

It was once thought that decreasing our intake of animal foods and animal fats was key to lowering total cholesterol. Now researchers believe it may not be the drop in total cholesterol that is important but the ability of increased plant fiber and plant phytonutrients to reduce inflammation and oxidation and protect the body from over-activation of the immune system.

What does cholesterol do?

Recent studies indicate that cholesterol levels rise as a protective mechanism and can act as an anti-oxidant, actually repairing tissue damage caused by free radicals.

Prescription medications, more harm than good?

The Cholesterol Hoax, by Sherry Rogers, M.D. lists the side effects of high-cholesterol prescription medications to include: depression, heart disease, cancer, impotency, brain loss, nerve damage, kidney and liver damage, amnesia, Alzheimer’s, suicide or painful death by Rhabdomyolysis. But that is not all. She points out hidden dangers such as the depletion of vitamins and minerals and fatty acids needed to slow aging and stave off cancer and heart disease. According to Rogers, preventing oxidation of cholesterol (the ultimate goal for our health) is easily prevented without drugs.

Many factors influence the acceptable levels of cholesterol levels in each individual:

• Genetic programming
• Age and physical condition
• Smoking (raises LDL and reduces HDL)
• Alcohol (raises LDL)

The goal of a healthy diet is not to eliminate cholesterol but to maintain its levels within acceptable limits. To raise your total cholesterol when it is too low, you need to change your lifestyle. To lower too high blood cholesterol levels, you may need to make drastic changes to both your diet and your lifestyle.

Kettlebells and dumbbells – a comparison

1. The handles
   
   Dumbbells typically have a knurled handle that helps with grip retention; kettlebell handles are smooth to allow the handle to move in your grip during ballistic exercises like swings, snatches, and cleans.
   
2. Shape
   
   Dumbbells are like mini barbells: they have two weighted ends with a handle in the middle. The shape of the weighted ends vary from hexagonal to round to cylindrical. Hex ends allow for easier storage and control while in use on the ground, as for example when doing pushups off the handle of the dumbbell, allowing you to get lower (for increased range of motion) or for pushing off and lifting. The kettlebell is spherical with a flattened base for support when in use on the ground (and for easier storage) with a handle on top like its namesake, the kettle. This means there is only one weighted end. The round shape is especially useful for “catching” exercises like the Figure 8 to stall (catch) where you pass the kettlebell between your legs and launch it into your opposite hand in a whipping motion.
   
   You can also do an advanced version of the clean where you catch the bottom of the sphere instead of the handle. The sphere also makes the pressure on your arm more comfortable when holding the kettlebell against the forearm as in cleans and snatches. There is a fun pull-up exercise where you pull up on the handle with both hands, let go of the handle and catch the base (sphere) instead of the handle. The possibilities are endless.
    
3. Grip positions
   
   With dumbbells you are pretty limited in how you can grip them. With the exception of tipping them on one end and doing pushups (assuming you have a firm floor surface and you trust your wrist strength), there isn’t much variability. Due to the transversal (crosswise) asymmetrical shape of the kettlebell, there are many ways to position the kettlebell, including Rack Position, Bottoms Up, Side handle, and Palm grip.
   
   
4. Balanced vs. unbalanced
   
   The key difference between kettlebells and dumbbells is that the weight of kettlebells is offset and unbalanced. The handle of a kettlebell weighs much less than the sphere of the kettlebell, whereas dumbbells are balanced from end to end. In addition to allowing for a variety of different drills and grip positions as mentioned above, the offset weight makes a kettlebell more “functional” than a dumbbell. Functional meaning more applicable to common, everyday tasks. Most everyday items that you pick up in your environment are not perfectly balanced.
   
   
5. Incremental weight increases
   
   Kettlebells tend to increase in 4 kilogram increments, whereas dumbbells increase by as little as one or two pounds, or 5 pounds for heavier weights. The 4-8 kg increments are relative to the original measurement system used in Russia. Because kettlebells have not yet entered the mainstream market, keeping the kilogram measurements makes global use of the kettlebell more consistent.

So whether you are using kettlebells or dumbbells, you are going to get a great workout. One tool is simply more versatile than the other. Pick up a weight and get stronger!

5 reasons to eat healthy fats while burning fat!

Fear not the fats! Fats are healthy and essential in your diet, as long as you choose the right fats. But did you know that fats can also help you burn body fat? It's true. Here are five reasons to ensure you are eating healthy fats while burning fat:

1. Dietary fat is essential for your body to use oil soluble nutrients like vitamins A, D, E, K. Without needed oil, vitamins pass through unabsorbed.
   
   
2. Fat is essential for cellular reproduction. We constantly replace cells, by which we heal wounds and keep our organs healthy.
   
   
3. Fat keeps your skin healthy, hair shiny, and joints moving freely. Signs that you’re not eating the right fats or not digesting those fats properly include dry skin, dandruff, hair loss, joint problems and mouth sores.
   
   
4. Cholesterol produced by your liver from saturated fat, is the base from which estrogen, cortisone and testosterone are made. A lack of cholesterol in your diet can result in underproduction of these necessary hormones that can have a cascade of effects on your health.
   
   
5. Not only does fat convert to energy in your body, it increases your metabolism, which promotes weight loss. Because it boosts your metabolism, it helps your body burn fat more effectively. Coconut oil may triple your calorie burn; since it is a MCT (medium chain triglyceride), it is converted to energy so quickly that it creates a lot of heat. In a study published in the American Journal of Clinical Nutrition, MCT's burn three times more calories for six hours after a meal than LCT's (long chain triglyceride).

In addition to coconut oil, the fat in avocado is highly nutritious. Avocados contain oleic acid, a fat that activates the part of the brain that makes you feel full. Butter from grass-fed cows, consumed in moderation, is a healthy saturated fat. Butter also contains a healthy fatty acid called butyrate which is an anti-inflammatory and has powerful protective effects on the digestive system.

If you do it right, eating fat does not make you fat!

Detox - why the controversy?

The subject of detox and cleansing is not a black and white issue. There seems to be consensus in the world of holistic nutrition and naturopathy that detoxing the body is possible and desirable. But you don’t have to look very far to find differing opinions on the subject. The objectors tend to be from the mainstream medical establishment. This would not be the first time that so-called alternative medicine and mainstream medicine have butted heads. So why this difference of opinion?

Part of the problem lies in the definition of detox diet. This can mean many things. The medical establishment claims there is little or no evidence to support the idea that detox diets do more than lead to unhealthy and unpleasant side effects. However this statement in itself can be very misleading. “Detox diets” is an ambiguous term at best. Just because there is no evidence to support detox diets, does not mean that it is not possible to detoxify the body.

Another problem is the difficulty of testing chemical intoxication, which can be quite invasive, expensive and labour-intensive. Supporting but not proving the efficacy of detox are the many people who have compelling personal stories that involve life-changing experiences. But because it is difficult to apply such experiences to a larger population, they do not constitute scientific evidence.

One common argument is that detox diets can make you feel lethargic, light-headed and cranky, among other side effects. This is true and may in fact be evidence that the body is in detox: ridding itself of toxins can bring about unpleasant side effects; these side effects are a temporary symptom of toxins leaving the body. This is referred to as a healing crisis, which simply means that the elimination or detoxification is so powerful or efficient that you feel unwell for a few days or hours during or after the detox.

That being said, any detox should be gentle and nutritionally balanced so as to avoid such reactions. In many cases, you may even feel energized, clear-headed rejuvenated and revitalized. In the event of unpleasant feelings from deep elimination, you can always stop the detox, and return to incorporating healthy detox principles in your everyday diet.

These principles include:

1. Detoxifying foods for everyday life
1. Fruit and vegetable juices
2. Water
3. Raw food/sprouts/greens
4. Fruits, veggies, whole grains, legumes, seeds
   
2. Foods to avoid
1. Sugar
2. Fried foods
3. Dairy
4. Alcohol
5. Caffeine
   
3. Use a juicer or blender daily for making vegetable juices and easy to digest smoothies
4. Start skin brushing - dry skin brushing speeds up the rate at which toxins are expelled from the body, by energizing the blood cells and lymph tissue, two of the key physiological detoxification pathways
5. Deep breathing – oxygen feeds the blood and cells as it detoxifies the organs and glands
6. Exercise – all types of movement that make you sweat are essential to properly detoxify the body. Saunas can also be effective.
7. Drink filtered water

So, there you have it. Don’t waste money on costly detox kits; there is no evidence to support the efficacy of off-the-shelf cleansing kits. But make no mistake, there are too many toxins in our world for our bodies to handle all on their own. By sweating, drinking clean water, eating the right foods and avoiding as many toxins as you can, it is possible to detoxify your body! If you choose to do a detox diet, be sure and find one that is safe and appropriate for your personal needs. For this, consult a nutritionist or naturopath for advice.

Freedom of movement seminar

Clubbells

Last month I gave a seminar that included joint mobility, kettlebell basics, clubbells, bodyweight exercises and battlerope work. I called it a "Boot Camp", an admittedly over-used term, because it was longer than the previous seminars I have given and because I wanted to get across the idea of the different disciplines being taught.

The term boot camp comes from the military and refers to a training camp for new recruits, with strict discipline. The term has been high-jacked by fitness professionals to denote a training camp with similar intensity as its military ancestor. It is the latter connotation that made me decide to change the name of the next seminar. I don’t want to scare people off. It’s not an intense training session; it’s a skill-based workshop broken up into sub-hour long segments, with a short break every hour.

My next seminar is called Freedom of Movement. In it, we will take 3 hours to explore joint mobility a bit deeper, kettlebells – a great tool for strength and conditioning, clubbells – excellent for improving mobility – and battle ropes – an amazing tool for cardiovascular conditioning. Each segment is going to focus on moving and applying load in a safe manner. By learning proper technique, participants can leave feeling better about their ability to control their own bodies with or without weight. And they will discover where they are limited in their range of motion so that they know what areas they have to work on.

Joint mobility exercises help the individual to isolate movement within their own bodies. Paradoxically, the more you are able to control one part of your body in isolation, the more you will be able to control your entire body. The goal is to be able to use the body as you wish: segmented or as a unit.

Kettlebells work wonders for the posterior chain. Or, to put it in layman’s terms, the muscles along the back of the body including the lower back, glutes (butt), hamstrings and calves. The posterior chain is a much neglected region of the body. Why is this so? This description from dynamic chiropractic sums it up best:

First, most people sit on their glutes all day, leading to quad dominance; in essence, their butt now becomes their feet. The glutes lose their primary role of hip stabilization and extension. Second, none of the primary muscles is a mirror muscle. It's the out-of-sight, out-of-mind theory. Even people leading an active fitness lifestyle that includes strength training, usually overwork anterior muscles. They end up neglecting the more important posterior ones.

Thanks to kettlebell training, this does not have to be the case! While kettlebells offer a myriad of health benefits, working the much neglected posterior chain is probably its number one advantage.

Clubbells offer their own unique advantages, which I have discussed in previous posts Clubbell training (29-09-14). In a nutshell, clubbells were designed to target the rotary and diagonal muscles, to target grip, wrist and forearm strength, and to enhance shoulder synergy.

Battleropes are 40- to 50-foot training ropes which can be used singled or doubled, one-handed or two. Their advantage lies in their weight distributed along their great length. Taking one end and making the rope move can put a great deal of stress on the cardiovascular system in a very short period. It’s a fun and unique way to strengthen the heart muscle. This exercise comes last in the seminar because all the joints are warm and fully prepped from the previous exercises. And when you are finished with the ropes, you are likely ready for a rest!

So that is the outline of the next seminar, Freedom of Movement. It’s going to be all about discovering pain-free movement and experimenting with different training tools. You will have so much fun, you will not notice the time passing by. The skills you learn there, you can take with you wherever you go!

Signs and symptoms of toxicity

Now that we know what some of the everyday toxins are, both in our food supply and in the environment, the next question is, how do we know if we are toxic?

Over summer, our bodies can build up toxins that can eventually lead to coughs, migraines and stuffy noses. The change of seasons can be a good time to detoxify and enter the next season feeling our best. Some may opt to do a detox a few times a year to remove toxins from the body and mind, healthfully and naturally.  

Our bodies are always working to detoxify themselves, but in today’s world we can become overloaded with toxins and need to give our bodies extra help to keep them clean. Below is a list of some of the signs and symptoms that your body is experiencing toxic overload.

Signs and symptoms of toxicity

Angina pectoris	Fever	Nausea
Anorexia	Frequent colds	Nervousness
Anxiety	Headaches	Runny nose
Backaches	High blood fats	Sinus congestion
Bad breath	Hives	Skin rashes
Circulatory deficits	Immune weakness	Sleepiness
Constipation	Indigestion	Sore throat
Cough	Insomnia	Tight or stiff neck
Depression	Irritated eyes	Wheezing
Dizziness	Itchy nose
Environmental sensitivity	Joint pains
Fatigue	Mood changes

Many of these symptoms could also result from nutrient deficiencies. More common symptoms of toxicity include headaches, fatigue, mucus problems, aches and pains, digestive problems, allergy symptoms, and sensitivity to environmental agents such as certain chemicals, perfumes, and synthetics. People who experience these and other symptoms may benefit from changes to their diet or avoidance of the toxin(s) that affects them. It may be necessary to differentiate allergic symptoms from those of toxicity to determine the appropriate course of action but most detox diets avoid the most common allergens.

Many common acute and chronic illnesses may be alleviated with a program of detoxification and cleansing.  If you are overweight, have a weak immune system, are feeling sluggish or tired, having trouble sleeping, have an impaired digestive system, have skin problems, or have unexplained headaches, you may be a candidate for a full body detox.

Next week I will look at some of the myths and facts associated with detox and explain some natural ways you can detox without using commercial products.

Sweet potato curry soup

I love soup and the fall weather makes soup even more tempting. I made Sweet potato curry soup with lentils, a hearty and flavourful soup that is easy to make in less than one hour.

The recipe serves 6. Preparation is about 20 minutes. Cooking time is 25-30 minutes.

• 2 tsp curry powder
• ¼ cup coconut oil or extra virgin olive oil
• 2 onions, chopped
• 1 apple, cored and chopped
• 3 cloves garlic, finely chopped
• ½ cup coarsely chopped fresh cilantro
• 1 tsp finely grated ginger
• Sea salt and freshly ground black pepper
• 2 Ibs (1 kg) sweet potatoes, peeled and chopped
• 5 cups of vegetable stock
• 1 cup red lentils
• 1 can coconut milk
• Freshly squeezed juice of 1 lime

Put the curry powder in a soup pot over medium heat and toast for 1-2 minutes. Stir in the oil, then add the onions, apple, garlic, cilantro (save some leaves for garnish), and ginger. Season with salt and pepper, and simmer for 5 minutes, stirring often.

Add the sweet potatoes to the pan with the stock, lentils, and coconut milk. Cover and simmer for 20 minutes.

I prefer chunky soups so I generally opt not to blend the ingredients. If you like a creamy soup, the recipe suggests you chop the ingredients until smooth with a hand blender OR transfer to high-speed blender. Stir in the lime juice, and garnish with cilantro leaves.

Nutrition facts (per 100 g serving)

Sweet potatoes

fiber 3 grams

vitamin A – 283% RDA

potassium -  337 mg

Red lentils

fibre - 8 g

iron - 18%

protein - 9 g

potassium – 369 mg

Enjoy the health benefits and the taste of this nourishing soup!

Working out the brain and the body

As children, we are in a continual state of learning; as our motor skills develop, we are acquiring and practicing new skills. So it would make sense that this process needs to continue into adulthood and logically into old age if we are to keep our minds alert and functioning at an optimal level.

Neural pathways – along which information travels through the neurons (nerve cells) - dictate how information travels through your nervous system. Every time you learn something new neural circuits are altered in the brain. When we learn new skills, we are defining new neural pathways.

This is true when you learn a new exercise. The terms “exercise” and “skill” can used interchangeably. Something as basic as a pushup, is a skill. If you are doing it for the first time, your body has to figure out where everything should be in space before it can incorporate the movement pattern. Leaving aside the strength required to perform a pushup, the skill required to perform a pushup takes time and practice. A pushup demands a coordination of mind and body.

If you practice martial arts, dance, or any skill-based art, you’ve experienced the challenging pursuit of coordinating your mind with your body. And if you wish to maintain a healthy mind into old age, you should continue your practice. This is what scientists are telling us. To exercise the mind, it must be exercised by challenging the brain to learn new skills. This means doing more than just mental exercises like puzzles. It means working the body in new ways and opening up those neural pathways. Physical exercise in conjunction with brain training increases your cognitive functions.

It is true that exercise alone is beneficial for brain functioning, but the integration of physical and mental challenge is associated with enhanced brain function. Workouts that involve coordination, rhythm and strategy integrate different parts of the brain resulting in improved cognitive functioning than either physical or mental activity alone.

When choosing movement options for better health and longevity, make the most of your time and effort, by continuing to challenge yourself physically. Consider these guidelines for mind/body health:

• If it’s good for your heart, it usually good for your brain
• Aerobic exercise improves brain function and also helps to repair damaged brain cells
• Circuit training is beneficial because it redirects your attention from one exercise to the next
• Morning exercise spikes brain activity and prepares you for the mental stresses of the day
• Aids in retention of new information
• Improves reaction to complex situations
• When you are feeling mentally exhausted, doing some jumping jacks or similar coordination exercise may help rejuvenate your brain

Doing the same thing day in and day out can get stale. Adding variety to your routine not only helps prevent plateaus in your performance but keeps your mind active as well in order to build biomotor capability. Change up your workout or choose an activity that incorporates coordination along with cardiovascular exercise, and keep your mind and body young!