Curry for Christmas

Christmas eve at our house will be highlighted with our traditional rice and curry dinner. This may not be the usual choice for many Canadians but my in-laws spent many years living in India and my mother-in-law always made the world’s best curry. She told me how to make it but it never tasted quite as good as hers. Perhaps this is because food always tastes better when it's made by someone else. In any event, I will pass on this recipe to you. There are no measurements, just approximations. And I always add different ingredients of my own and I encourage you to do the same.

Ingredients

Onions, chopped

Garam masala, or cloves, cumin, and coriander spices

Curry powder

Salt and pepper

Stewing beef (you can substitute lentils for meat)

Cauliflower (this is a must)

Carrots

Celery

White, red or sweet potato

Red pepper

Cabbage (red or green)

Spinach

Olive oil

Add onion and olive oil to a large pot over medium-low heat. Saute until onion is soft. Add spices. Cook for a few minutes and then add 3 cups of water. Add the meat and all the vegetables. Similar over medium heat until meat is brown and vegetables are cooked through. Add the spinach last. Allow the mixture to simmer over low heat to synthesize the spices.

Chutney

One fresh tomato, chopped

Flaked coconut

Vinegar (about a tablespoon)

Mix ingredients together to taste.

Serve curry over Basmati rice (mix in turmeric with the rice for colour and added nutrition) and add chutney on top. This chutney has a sweet, cooling flavour. You could try adding plain yogurt to offset the heat of the curry as well. Delicious! Enjoy!

Christmas is no time for excuses!

Do you find yourself saying, "Oh my goodness, I am so busy, I think I'm going to skip my workout; there's just too much to do!" It’s one week from Christmas and if you are like many people, you are feeling the crunch. Missing a workout might seem like a good option but think again. This time of year with the stress and all the holiday treats is the time when it is as important if not more important than ever to get in your regular workouts. Or, maybe you are travelling and you can't get to the gym or dojo. Let’s face it, the list of excuses for missing a workout is endless. 

One way to ensure you never miss a workout is to have a home program you can do if going to the gym or dojo is difficult, or impossible. Not sure what to do? Include a push, a pull, a squat, a hinge and a rotation or diagonal movement in the workout. Do each exercise for 10-12 repetitions. Repeat 3-4 times. Before starting, prepare the joints with mobility movements, warm up your circulatory system, and get started. Finish with at least 2-3 stretches where you feel you need it the most.

To make it even easier for you, the following is an example routine which can be made more or less difficult, depending on your level of fitness.

5-10 minutes joint prep

5 minute warm-up

    25 jumping jacks

    Straight-legged bear crawls

    Cross-overs

Exercises

1. Pushups with hands in close to ribs. Not there yet? Do pushups on a higher surface such as a stair or table.
2. Lying on your stomach, drag yourself along the floor using only your forearms
3. Ski jump squats: squat down with arms straight back toward the floor, stand up on the balls of your feet and raise your arms over head (keep your back flat and touch your belly to your thighs when you lower yourself in the squat). This exercise will work the legs, the hip hinge, and get your heart rate up.)
4. Tripod: From table position (feet and hands on the floor, facing up), reach left arm across right shoulder, then right arm across left shoulder
5. Leg throughs – squat down onto your hands and balls of feet, putting equal weight front and back; bring one leg through your opposite hand and leg to the opposite side; repeat on other side

Cool-down: Downward dog, upward dog (cobra), chest opener (place one arm parallel to the floor against the wall and rotate away from the wall).

That's it! Your holiday at-home workout routine. Thirty minutes and you’re done! Do this routine 3 times a week and cruise into the New Year feeling good and ready for your next phase of physical readiness. fitforeverottawa.com

Travelling by plane

I am flying to Nicaragua after Christmas, and so a recent article on ways to maintain optimal health while travelling caught my attention. This time of year, many people travel to different parts of the world to see family and friends or just to get away to a warmer climate. But the truth is travelling by air is hard on the body: radiation exposure, full body inflammation, production of free radicals, stalls in your recovery process, and an inhibition of important biological processes from muscle-building protein synthesis to muscle-repairing circadian rhythm are a few examples. Not to mention the biggest factor: losing our grounding from being separated from the earth’s gravitational field.

So what can be done about these symptoms?

"Grounding" is exposing your body to the natural magnetic frequencies released by the Earth. When you ground to the electron-rich earth, an improved balance of the sympathetic and parasympathetic nervous system occurs. The best and easiest way to do this is by going outside barefoot, which is easy to do if you are visiting a warm destination.

Exercise - You probably won’t feel like it but exercise has been show to regulate circadian rhythms. Vigorous exercise shortly after landing will fend off jet lag and normalize your circadian rhythm that gets interrupted by travelling across time zones, and normalize sleep patterns.

Caffeine - Avoid stimulants, such as caffeine, as a way to manage jet lag because they overstimulate the central nervous system and the circadian rhythms even more.

Melatonin - Liquid melatonin or a melatonin patch may be advised before bed to adjust your internal clock, help you sleep and decrease post-travel inflammation.

Jet lag supplementation - There are effective, natural jet lag supplements available that work well to minimize feelings of jet lag. Active ingredients to look for in a supplement include: Arnica Montana, Bellis Perennis, Chamomilla, Ipecacuanha and Lycopodium. I used some when travelling to Ecuador in 2008. Although the time zones were not much different, you can still experience jet lag when travelling long distances in any direction of the globe.

Water - This one’s a no-brainer but can be a challenge to achieve when the water that is served on board most airlines is so limited. If you can, buy water after going through customs and before boarding the plane.

Cold showers – I am not a big fan of this one but apparently cold showers decrease inflammatory cytokines, assist with activation of brown adipose tissue for fat burning, and cause a rebound hormone response in the form of an adrenaline release. If the weather is hot enough, I may give this one a try on my upcoming trip to Nicaragua.

Curcumin - Curcumin is a powerful antioxidant which helps combat inflammation, especially when taken on an empty stomach before and after flying. Curcumin’s ability to cross the blood-brain barrier and to shut down inflammatory cytokines in neural tissue means it acts as a potent brain anti-inflammatory.  In addition, it is believed to boost testosterone and growth hormone.

Avoid all vegetable oils - Vegetable oils should be avoided while travelling to prevent flight-induced inflammation. This includes roasted or heated seeds and nuts, stir fries, packaged foods, and anything with canola, soybean, corn, sunflower or safflower oil in the ingredients.

Sulfur - Sulfur-containing foods are powerful antioxidant precursors (meaning your body will make antioxidants from the sulfur in foods), specifically helping to combat flight-induced inflammation. These foods include broccoli, cauliflower, garlic, onions and Brussels sprouts. Supplements containing glutathione, N-Acetyl-Cysteine (NAC), MSM, or DMSO, are also effective but may cause nausea in some individuals. Consuming sautéed garlic and onions in the days leading up to your flight may be helpful to your well-being after landing.

Some of these tips I have used, others I have only recently discovered, and I will test them out on my upcoming trip. I would like to acknowledge Ben Greenfield for some of this nutritional and lifestyle information. I am confident that this advice will make for a healthier and more prosperous vacation for anyone travelling by plane.

Nuts about nuts

Many varieties of nuts are readily available to us this time of year. And we all know nuts are good for us: They provide protein, fiber, calcium, vitamins and minerals and polyunsaturated fats. But did you know that many nuts are also a good source of phytochemicals, nutrients that help prevent disease and keep your body working optimally?

Moderate consumption of nuts in the diet can add variety and nutrition and supply good plant-derived fats with no cholesterol. The fatty acids nuts contain are high in beneficial monounsaturated and polyunsaturated fats, which form part of the molecules that move cholesterol through the bloodstream. That means that nuts can be very good for the heart. However, they should still be eaten in moderation due to their high caloric content. Similarly, butters made from nuts are very close in nutritive value and fat content to whole nuts, so nut butters should also be consumed in moderation.

In addition to making quick snacks, nuts can also be added to meals to increase satiety, supply crunch, chewiness, and flavour, especially for vegetarian meals. I usually add almonds or pecans to my salads and walnuts to my oatmeal. For snacks I like cashews and peanuts, mixed with dried fruit for a quick energy pick-up. Cashews, pine nuts and almonds are great in cooked dishes.

All nuts contain comparatively high levels of compounds called protease inhibitors, which are known to block cancer in tests in laboratory animals. A diet high in nuts could prove to be protective against some cancers. Studies show that those who eat nuts frequently (at least 5 times a week) have half the rate of heart attack and coronary death as those who rarely eat them. Even eating nuts less often have a 25 per cent lower incidence of heart disease than those who eat no nuts at all.

What is considered moderate in nut consumption? A recommended serving is ¼ cup. But not all nuts should be eaten by everyone. Peanuts (especially those used for commercially produced peanut butter) may be contaminated by a mold called Aspergillus flavus, which produces aflatoxin, a carcinogen.

Most nuts contain the amino acid arginine, which can lead to flare-ups of herpes in those already prone to herpes outbreaks. On the flip side, arginine plays a role in decreasing cholesterol levels, owing to its function as a biological precursor to nitric oxide. 

If you have been diagnosed with colitis, Crohn’s disease, or diverticulitis, you should not eat nuts without first consulting with your health care provider.

Roasted nuts are not recommended because the oils they contain turn rancid when exposed to heat. Use only raw nuts stored in a tightly sealed container. Do not use nuts that have been exposed to light and air, like those in bulk bins and heated showcases. The good oils in nuts can become rancid quickly in this environment, and rancid fats are a source of toxic free radicals. Avoid nuts that are processed with added sugar, or artificial flavours. 

If nuts agree with your constitution, enjoy a variety of them this holiday season.

Spicy pasta soup

For me, soup is the winter equivalent of the salad. Warm and nourishing with plenty of vegetables, soup is a great alternative to raw salad when the weather is cold. I found this recipe for spicy pasta soup that is great as is or you can add your own choice of vegetables. Best of all, it is easy to make!

2 tbsp extra-virgin olive oil
1 red onion, finely chopped
1 red chili, seeded and finely sliced
1 28 oz can whole plum tomatoes, with juice
1 litre vegetable stock
4 ounces/28 g macaroni or bowtie pasta
1/4 cup basil

1. Heat the oil in a large soup pot over medium heat. Add the onion and chili, and saute until softened, 3-4 minutes. Stir in the tomatoes and vegetable stock. Cover, bring to a boil, then remove the lid and simmer 5 minutes.
2. Add the pasta and simmer until just al dente, 6-8 minutes, depending on the pasta you use. Stir in the basil and remove from heat.

I added 4 hot chilies because I had plenty of chilies on hand and I like heat. I substituted rotini for macaroni pasta and I would put less in next time; it really expands as it absorbs the liquid and ends up being more pasta than soup. But it was very tasty regardless! I also added carrots and celery. You could also use olives, spinach and/or mushrooms, depending on your personal tastes. And of course, if you are gluten-free, omit the pasta entirely. Enjoy!

Strength training for endurance athletes

Last week I attended a luncheon for an athlete friend who had achieved an amazing accomplishment: she earned an award for completing 5 endurance events in one year: the Gatineau Loppet, the Winterlude Triathlon, Rideau Lakes Cycle Tour, an Ironman event and a marathon.  Her award was obviously hard-won and well-earned. As I sat in her friend’s living room I looked around at all these endurance athletes – cyclists, runner’s, triathletes and skiers – and they all had one thing in common: Despite their passion for physical activity, their upper bodies were lacking in muscle.

Having spent over two decades in the company of endurance athletes, mainly cyclists, I can tell you this is completely normal. Very few endurance athletes work their upper bodies; a few do off-season weight training for their lower bodies. These athletes spend hours and hours on their bikes, some also running and swimming; the thought of adding another 2-3 hours per week of strength training on top of that is probably not very appealing. 

Only recently have I noticed a shift in this mentality: in fact my friend who earned the award has begun doing strength training twice a week as part of her regular routine of swimming and running. As we get older, people are beginning to realize the importance of strength training. 

5 reasons strength training is important for endurance athletes

1. Injury prevention – strong muscles protect the body from injury in the event of an accident. Strength training not only builds muscle, done properly it can strengthen ligaments and tendons, making your joints more durable against wear and tear. You will also be less prone to repetitive stress injuries.
   
2. Balance – By balance, I don’t mean stability (although strength training will increase joint stability) so much as a balanced body, where upper and lower body are equally strong.
   
3. Improved body composition – a skinny athlete will usually have a higher body fat composition than a lean, well-muscled athlete
   
4. Build lean muscle – by increasing lean muscle mass, you increase your body’s ability to use oxygen and burn more calories. So if you are running or cycling to maintain a healthy weight, consider substituting some of your endurance activities for strength training, burn fat and be healthier.
   
5. Increase efficiency in your sport – although endurance activities primarily stress the aerobic system, increasing leg strength can enhance endurance, allowing you to run or bike longer. As efficiency is increased, so is your ability to recover faster because strength training makes your body more efficient at converting metabolic waste, such as lactic acid, into energy.
   
   It was previously thought that only endurance exercise could raise a person’s VO2 max. But weight training has been shown to affect cardiovascular fitness, as measured by changes in VO2 max – the maximal amount of oxygen that the heart and lungs can deliver to the muscles. Science is beginning to show us that weight training and endurance exercise are not as distinct as was once thought. Now we are seeing that there is overlap between the physiological effects that the two types of exercise produce. Weight/strength training is about more than building big muscles.
   
6. Longevity – strength training contributes to longevity, a fact that surely should encourage all of us to consider engaging in some type of strength training, regardless of our sport of choice.

It is undeniable that strength training is important for everyone, and endurance athletes are no exception. Strength training can include any type of resistance training: bodyweight, dumbbells, barbells, machines, kettlebells, clubbells, mace, sandbags, and the list goes on. Don't like any of these? Try training in a group; you might see a big difference.

Turmeric – the wonder spice!

Turmeric, the golden spice from India, has so many potential health benefits and medicinal properties it could be called a wonder spice. This well-known spice is derived from rhizomes of the plant Curcuma longa, a member of the ginger family. It is responsible for the yellow colour of Indian curry and American mustard. Curcumin, which has powerful anti-oxidant and anti-inflammatory properties, is the most active constituent of turmeric.

In addition to its use as a spice, Turmeric has been used for millennia in Ayurvedic medicine, as an anti-inflammatory herb, as a treatment for laryngitis, bronchitis, and diabetes, and as a disinfectant. Its antibacterial action helps to slow down the spoilage of food and treat wounds. It helps blood flow, reduces cholesterol levels, and improves blood vessel health. Traditionally, turmeric has been used as a digestive aid and a liver stimulant. It is also good for people with artherosclerosis, carpal tunnel syndrome, gallstones, cataracts, tendonitis, eczema, endometriosis, and bursitis.

Scientistics have identified over 580 potential health benefits of which the following lists is just a few of the more amazing ones:

• Destroying cancer cells
• Destroying cancer stem cells (which are possibly the root of all cancer)
• Protecting against radiation-induced damage
• Reducing unhealthy levels of inflammation in the body
• Protecting against heavy metal toxicity
• Preventing and reversing Alzheimer’s Disease-associated pathologies

Elderly villagers in India appear to have the lowest rates of Alzheimer’s in the world. Alzheimer’s begins as an inflammatory process in the brain, and Indians eat turmeric with almost every meal.

For a healing drink, add 1 teaspoon of turmeric powder, and ½ tsp ground pepper to one cup of warm soy milk. Black pepper significantly increases the bioavailability of the curcumin. To make a batch of turmeric paste, add a ¼ cup of turmeric to ½ a cup of water. Simmer over medium heat on the stove for 7-9 minutes. 

Add one teaspoon of paste to about 2 cups of soy, almond or coconut or whole cow’s milk and heat on the stove. Add a drop of maple syrup or honey if you wish to sweeten it. Golden milk will keep up to three weeks in the fridge. Turmeric milk has been used as a powerful wintertime cold and flu remedy.

I like to add turmeric straight to egg salad, green salads, and most Indian dishes. In salads it is virtually tasteless; in Indian dishes turmeric enhances the flavour of the dish.

Turmeric may not be recommended for people who have clotting disorders, or who are taking anticoagulants. And, since it increases bile production, you should not use it in medicinal amounts if you have gallstones or obstructed bile ducts.

Considering the fact that turmeric grows freely on the Earth, it makes sense that turmeric is such a well-kept secret: as you can well imagine, its very existence threatens a trillion-dollar plus conventional medical establishment. But that is a story for another day. In the mean time, incorporate turmeric into your daily diet and reap the benefits!

Holiday eating tips

As the holiday season approaches, it seems like a good time to remind ourselves about the importance of balance when it comes to eating habits. Not necessarily denying yourself all the goodies, but keeping things in perspective, always seeking moderation. In the month of December, I usually buy a box of chocolates to put in the cupboard. I allow myself one per day. That’s it. Believe me, I savour it and make it last.

Here are my top 10 tips for maintaining your weight and health over the holiday season:

1. Going to a party? One suggestion is to have dinner before going to a party so that you will be less tempted to fill up on unhealthy munchies. See if this approach works for you. Take small portions of your favourite dishes, and skip the ones you can live without. Enjoy your favourite holiday treats, but keep the portions small and again, savour each bite.
2. Keep your distance from the food table.
3. Beware of calorie-laden beverages. Some are loaded with sugar, some have too much fat. Some have both. For example, Starbucks' Egg Nog Latte contains 460 calories, 21 grams of fat and 48 grams of sugar! A glass of water is a good way to start the evening.
4. When sitting down to a banquet-style meal, use a smaller plate and take a taste of each item. Eat slowly and concentrate on what you are eating while you are eating it and chew your food well.
5. At a cocktail party, hold your drink in your dominant hand (usually the right) so you will be less tempted to reach for food impulsively, with your free hand.
6. Balance out the heavy meals with healthy ones. Soups and salads are good choices on the non-partying days. Lighten up breakfast and lunch to help compensate for extra calories at other times.
7. Don't let yourself get too hungry to the point that you reach for the nearest cookie. Plan ahead and make sure you eat a balanced meal. Do this and the inclination to overindulge in sweets or unhealthy (but convenient) snacks will be greatly reduced.
8. Add more fiber to keep your blood sugar stable and your stomach feeling full.
9. Eat more protein to balance out the fats and sugars that abound this time of year. Like fiber, protein-rich foods will help you feel full longer. Choose beans and legumes, lean organic meats especially chicken, turkey and fish, and plain yogurt or kefir. Nuts are also great in moderation.
10. And don't miss a workout! Keep exercising daily; even increase the volume and/or the intensity. If you're not an exerciser, add extra physical activity of some kind into your daily routine. Walk more, take the stairs, play with the kids. Walk instead of driving whenever possible: to the shopping centre, around the neighbourhood to see the lights, to a friend's house.

Get out there and enjoy the season: enjoy the company of family, friends, and of course, your food. Balance indulgence with restraint. Take your time, relax, and soak up the holiday spirit. Happy holidays everyone and good health!

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!

More on food additives

Chemicals have long been added to food for a number of reasons, few of which have any relation to improving human health. In fact, too many food additives are harmful, even damaging,

to human health. But the food industry uses more than three thousand food additives in the processing of foods to improve their appearance, their shelf life, texture or consistency, and sometimes their taste.

Look out for these food additives in the products you buy and decide how badly you want that product:

• Sugar (also sucrose, fructose, dextrose, corn syrup, maltodextrin, etc.) - overconsumption may lead to obesity, Type II diabetes, insulin resistance, Candida, and heart disease and has been linked to depression, suppression of the immune system, and a higher risk of certain cancers.
• Aspartame (also mannitol, sorbitol, xylitol, saccharine) – is grown from genetically modified E. coli cultures, composed of an isolated – and harmful - amino acid, and has the characteristics of a neurotoxin. Aspartame can cause a host of side effects including headaches, behavioural changes and seizures.
• High Fructose Corn Syrup – this sweetener is usually derived from genetically modified corn. It’s ratio of glucose to fructose is unbalanced, and therefore goes straight to the liver when it is consumed, where it is stored as fat. HFCS has been shown to cause non-alcoholic fatty liver disease and poses the same other health risks as sugar.
• Natural Flavours – this category can include virtually anything as long as its source was a natural substance. This broad category has the potential to a substances beyond the imagination, the details of which are too gruesome to mention.
• Monosodium Glutamate (MSG) – a natural product originally used in East Asian cooking but whose use has grown to many manufactured foods such as canned vegetables, soups and meats, as a flavour enhancer. MSG is an unnecessary additional source of sodium and can cause allergic reactions. It is a neurotoxin which can throw of the body’s glutamate receptors and interfere with many systems of the body.
• MSG is also labelled as yeast extract and hydrolyzed protein and it can be hidden under the very misleading heading “natural flavors”.
• Artificial colours – are manufactured from industrial chemicals including antifreeze and petroleum. A dangerous class of additives, food colourings are capable of damaging your immune system, speeding up aging and promoting cancer. Foods containing natural colours derived from plants are safe but we need to avoid the words green, blue or yellow followed by a number.
• Nitrates and Nitrites – a type of preservative added to processed meats such as hot dogs, bacon, ham and other deli meats. They can create highly carcinogenic substances called nitrosamines in the body.
• BHA and BHT – synthetic additives which may promote carcinogenic changes in cells.

Safe food additives

• Citric acid and ascorbic acid – natural antioxidants
• Acids: Malic, fumaric, lactic
• Ammonium bicarbonate
• Lecithin
• Xanthan
• Guar gums
• Calcium chloride
• Monocalcium phosphate
• Monopotassium phosphate

Because it can be difficult to differentiate a harmful additive from a safe one given these long lists, as a general rule, it is best to avoid products whose chemical ingredients outnumber the familiar ones.

Chemicals that are toxic to humans (and probably animals too!)

BPA-free plastic bottles have been on the market since 2008

Why should people be concerned about the synthetic chemicals that surround us? As our exposure to synthetic chemicals becomes more widespread, scientific evidence is linking these chemicals to human disease. Last year Canada’s Environmental Defence group released a report that involved testing the umbilical cord of three newborns for the presence of 310 synthetic chemicals. 137 different chemicals, including DDT, PCBs and flame retardants, were detected in the three newborns. This shows that Canadian children are starting life with poisons in their systems!

In order to consciously avoid ingesting poisons, we need to become aware of what to look for in the products we buy. There are over 8,000 synthetic chemicals in commerce today but the following is a list of some of the more common ones and where they are found.

• Bisphenol A (BPA) - found in certain plastics
• Thryoid toxin triclosan – toothpaste, numerous other personal care products, footwear               -used as an antibacterial agent in a host of products
• Aluminum – antiperspirants, cookware
• Mercury – fish and dental amalgams and as a preservative in vaccines
• Paraben - cosmetics
• Phthalates – cosmetics, especially high levels are found in perfume (there are many types of phthalates which are found in dozens of products)
• DDT – a pesticide
• Polychlorinated biphenols (PCBs) - electrical equipment, heat exchangers, hydraulic systems
• Polyvinyl chloride (PVC) – rich in phthalates, is found in flooring, pipes, toys, school supplies, shower curtains and packaging
• Polybrominated diphenyl ethers (PBDEs) – flame retardants, specifically the brominated kind, are in a wide range of common products: building materials, electronics, furnishings, road vehicles and airplanes, plastics, polyurethane foams and textiles
• V6 – a newer flame retardant found in baby foam products and household and automobile dust
• Perfluorooctanoic acid (PFOA) also known as C8 – used to make Teflon and other non-stick coatings in cookware

While some of these chemicals are banned in Canada, most are not, and those that are continue to have an impact on the environment and our health. While this list is not easily memorized, it is my hope that you can become familiar enough with these chemicals to avoid them when you see them. And further, to investigate what is contained in items that you intend to buy which could contain harmful chemicals. 

Environmental pollution

We frequently hear warnings about toxins in the air we breathe, the food we eat and water we drink. These messages will not go away. Why? Because, like it or not, it is a very real problem. We live in a toxic world. Harmful chemicals surround us, and we all react differently to them. Witness the prevalence of unexplained syndromes, sensitivities, illness and disease, especially among the younger population. These symptoms simply did not exist, or were rare, just a generation ago. I recently read Toxin Toxout by Bruce Lourie and Rick Smith and this fact was brought home in spades.

There are over 80,000 synthetic chemicals in use today and our bodies readily absorb these chemicals. Industrial chemicals are coursing through our veins and lodging in our body fat. Every time you turn around, it seems there is another toxic assault on our health: plastics, resins, sprays, preservatives, non-stick coatings, and the list goes on. Off-gassing chemicals, such those found in carpets sprayed with stain-resistant coating, end up in our bodies, where they have the potential to build up and interfere with cell signalling and other biological processes. Some act like hormones or damage DNA.

Rather than decoding our genes to unlock the secrets of disease, scientists are learning that our genes are fine until the outside world changes how our genes are expressed. It is now believed that a great number of diseases – from autism to allergies to cancer - are caused chemicals in the environment impacting our genes. 

Knowing the problem is the first step. So how do we reduce our exposure to the most dangerous chemicals and how do we get them out once they get in?

• Avoid certain plastics (and never microwave plastics or styrofoam)
• Avoid using heavily scented personal care products
• Buy safe non-stick pans – Teflon contains harmful chemicals that leach during cooking. Look for PTFE- and PFOA-free non-toxic cookware (Also avoid aluminum cookware unless it is anodized)
• Buy toxin-free sunscreens, deodorants, shampoos, toothpaste and other personal care products
• Make informed decisions before purchasing clothes, furniture, cars, etc.
• Use non-toxic cleaning products

Here is the Toxin Toxout top ten list of ways to get toxins out of your body:

1. Use natural personal-care products that don’t contain chemicals like phthalates or parabens
2. Eat more organic food to avoid pesticides
3. Drink the more filtered tap water
4. Use natural fibres and green products like low-VOC paints and avoid products that might off-gas
5. Eat more vegetables and less meat to avoid toxin-grabbing animal fat
6. Sweat more – toxic chemicals like BPA and phthalates leave your body through sweat
7. Exercise
8. Optimize your body’s natural detox mechanisms by adopting a detox lifestyle
9. Buy less, buy green
10. Support politicians who believe in a greener economy and organizations that work for a cleaner environment

The bottom line is: decrease toxins and increase nutrients for a powerful reduction in toxic buildup.

We also need to become informed and outspoken consumers. Toxicity is a new frontier of science and every one of us should be paying attention. And we need to make regulatory agencies pay attention also. The best solution is to avoid polluting substances in the first place; therefore we must demand that manufacturers replace risky substances with safer ones.

Every day we are exposed to a host of toxins some of which we may be unaware. To remove these from our bodies we must take the necessary steps to ensure toxins do not build up in our bodies and cause us serious health problems. And be aware how important our everyday product choices are.