Breathing for health and wellbeing

There are many systems of breathing. The ones I am familiar with have come from the martial arts, self protection, sports performance, yoga, and meditation. But there is one method which concerns itself only with breathing for health and well being. It is called the Buteyko method, named after the founder, Professor Konstantin Pavlovich Buteyko. The method is based on the concept that some people's breathing is out of balance and this imbalance of gases potentially causes a cascade of health problems from allergies, asthma, fatigue, snoring, stress, panic, IBS, and on and on.

According to Buteyko, if breathing is not kept at the level necessary to meet the demands of metabolism, the stores of carbon dioxide and oxygen that are kept in the body become unbalanced. This causes a problem because these gases rely on each other to keep the body performing at the highest possible standard. Having sufficient oxygen but insufficient carbon dioxide does not provide this, nor does the reverse imbalance.

While having insufficient carbon dioxide or oxygen can be fatal, so too can excessive amounts of both gases. Antioxidants help to deal with too much oxygen in the form of free radicals. An excess of CO2 is usually avoided because it is constantly being removed when exhaling. The constant aim, therefore, is to have the optimum balance of both carbon dioxide and oxygen to ensure good health. This is achieved by efficient breathing rather than deep breathing.

Here is where Buteyko differs from other traditional methods. According to Buteyko, western society has an established misconception that deep breathing is beneficial. It also indicates the following misconceptions about breathing:

• Deep breathing is relaxing and gives you more oxygen
• You breathe in oxygen and breathe out carbon dioxide
• A good cough gets rid of mucus
• Chest should be out, stomach should be in
• Hyperventilation means taking big, deep breaths
• Deep breathing is not at all relaxing during a panic attack

According to Buteyko, good breathing means breathing sufficient air to the meet the demands of metabolism and no more. It is akin to taking in more calories than are required to meet the demands of physical activity, only the consequences are more dire. Buteyko calls it "the carbon dioxide syndrome".

As radical as this sounds, the Buteyko theory is that hyperventilation is the root cause of many of today's health problems. I have certainly not done the subject justice in this short space, but I encourage you to do your own research. If you have unexplained symptoms and notice your breathing is not normal (such as breathing in through your mouth), you might consider looking into the disease of deep breathing as explained by the Buteyko method. It can also be used by anyone who wishes to improve their health, sports performance, and general ability to cope with modern living.

Recovery – Part deux

Somebody's legs on ice

In last Friday's blog I talked about the importance of getting adequate rest and recovery from your workouts, or in some cases, mental stress-causing activities. The methods may depend on whether the fatigue is resulting from physical or mental stress, but often the two are linked. In Superbodies: Peak Performance Secrets from the World’s Best Athletes, author Greg Wells outlines seven steps to recovery and regeneration for the body. As it turns out, they are not all that different from the steps everyday athletes use. Some of these tips can work well for mental stress as well. Here they are:

1. Breathe – 60 seconds slow, deep breathing. Practice breathing in for a count of 4, hold for a count of 4.
2. Active Recovery (cool down) – 5 minutes after an easy workout; 10 minutes after a moderate session; 15 minutes after hard training
3. Rehydrate – 1 litre water per kilogram of bodyweight lost; or 1 litre of water per hour of work
4. Refuel – eat a carbohydrate and protein snack in a 1:4 ratio within 30 minutes to one hour of working out. If there is another event within 48 hours then complete steps 5 and 6, if not got to step 7.
5. Take a cold bath or shower – 5 minutes on, 5 minutes off (x2); or use a cold compress on the affected muscles.
6. Wear compression gear for 2 or 3 hours – compression socks or sleeves are designed to become tighter the farther away from the heart; say, tighter around the ankle than the knee
7. Get a weekly massage (or as often as time and finances permit) – massage therapy decreases levels of cortisol (the hormone associated with stress) and reduces muscle soreness and inflammation

I get a massage once a month and find it is helpful for maintenance and addressing minor injuries.

Determining the right amount of fluid to drink during and after exercise is highly individual and depends on the type and intensity of the workout, as well as the air temperature and humidity, and your size and sex. Pure water is recommended for any workout lasting up to one hour. Sports drinks are recommended for training or competition lasting longer than one hour to replenish carbohydrate, and electrolytes lost in perspiration. Electrolytes also help the body absorb the fluids into the cell wall. The best indicator of proper hydration is the colour of your urine. A light-coloured, diluted urine usually means you are well hydrated; dark-coloured, concentrated urine usually means you are dehydrated. Staying hydrated requires constant attention. I have found it very easy to forget to drink enough throughout a busy day and have to make up for it later. I find having two glasses of water upon rising gives me a head start on the day.

As I abhor the thought of getting into a cold bath or shower, I personally don’t follow this practice but in the summer I find a swim in cold water therapeutic for tired legs. There is a swimming hole in the Catskills that is 10°C in the middle of July! I love to jump in if the air temperature is in the thirties.

I haven’t found compression gear that fits (they must be so tight it is a fight to get them on!) but my husband wears compression tights or socks after every hard workout. They can be very helpful if you are sitting in a car or plane for long periods before or after a hard bike ride or any hard workout. They help to keep the blood flowing while the muscles are at rest. 

So much can be said about breathing, that I will leave this topic for another day. Until then, work out hard, cool down, breath, drink, refuel, compress, massage, and repeat.

Mindful eating

Are you in tune with your body? Do you eat without thinking, reaching for the nearest muffin, chocolate bar or meal in a basket? Or maybe you forget to eat. Do you feel unwell most of the time? Are your energy levels where they could be or do you feel tired and run down most of the time?

Very often in today’s world, we wait until something catastrophic happens before we do something about our health. If we are counting on our physicians to tell us when something is wrong, we are offloading the responsibility onto them and it might be too late. Each one of us is responsible for our own health. This is not to say that we are to blame if get sick, it just means that we need to be proactive, taking control and looking at prevention. Physicians are good at prescribing drugs and performing surgery. They are not in the business of caring for our health, but our ill health. Waiting until something bad happens is a bit like taking a self defense course after you’ve been assaulted. The horse has already left the barn.

My point is, why wait? If you can accept that food is not only fuel but food also prevents and heals disease and that, by the same token, junk is a drug that can cause disease (as can eating certain foods), then you can begin to view eating differently. When I began to improve the way I was eating and what I was eating, I searched for, and found, foods that I liked that were good for me. I am finding new foods all the time. We are lucky there is an abundance of food available to us. It is a matter of finding the ones that are good for us and that we like and incorporating them into our diet. Gradually the good stuff replaces the bad. I don’t advocate eating what you don’t enjoy, but there is a lot to be enjoyed that you may not know existed.

Mindful eating means you are making an informed decision, a conscious choice about what goes into your body. If it’s healthy, you decided it’s worth it to eat well; if it’s harmful, you’ve decided it’s worth the risk.

What about food as fuel? Mindful eating means you are choosing the right foods for your body and for your activity, your lifestyle. If you work out, you need to fuel your body for the work ahead. This is the time for breakdown foods, foods that your body will break down for energy. Breakdown foods are plants, fruits and sea vegetables and water. After a workout, you need to replace lost glycogen stores and possibly rebuild and repair muscle tissue. Depending on the type of workout, this is the time for buildup foods, foods that build the body’s tissues and cells back up stronger than they were before. Combined with adequate rest, this is how you get stronger. You also need to replenish glycogen stores. A 4:1 ratio of carbohydrates to protein is ideal after a hard workout.

Grains are neutral as they fall into both the breakdown and buildup categories because they provide energy in the form of carbohydrate, and protein. Carefully chosen, grains can provide sustained energy throughout the day. Water is also neutral, necessary for both elimination and circulation. Both breakdown and build up foods are necessary to life. A diet that emphasizes buildup foods while neglecting breakdown foods is going to cause problems of accumulation. When breakdown foods are in excess, there could be problems of deficiency, and, in severe cases, malnutrition. Of course, too much junk and not enough whole foods can have the same result: problems of deficiency and malnutrition, regardless of a person’s weight.

Take note of the signals your body is giving you. There are too many to list but a few common ones include: excessive gas or bloating after meals, feeling tired after eating, irritable, strong sudden cravings, hunger up to 3 hours after eating, addiction to coffee with sugar and/or colas, frequent headaches, migraine headaches, constipation, diarrhea, brain fog, to name a few. These are symptoms, your body telling you everything is not okay, system(s) are out of balance. Very often, rebalancing those systems by eating the right foods and eliminating the offending foods is all that is required. Left unchecked, they can lead to more serious disorders, illness and disease. Seems like good motivation for eating mindfully and listening to your body.

Natural ways to combat inflammation

In January, I blogged about the top inflammatory foods. Inflammation is a natural reaction to injury and infection. I recall a friend’s daughter asking why the body swells if it is not good for you. It was a fair question. When we sustain an injury, the first thing we do is run and put ice on it to reduce swelling. Doesn’t the body know best? It certainly does. With inflammation that is caused by external trauma, the affected tissues swell and redden to protect the injured site. But too much inflammation can do the body harm leading to immobility, eroding of muscle tissue, and the ability to fight disease.

In addition to physical traumas to the body, there are numerous disorders that involve inflammation including bursitis, carpal tunnel syndrome, fibromyalgia, osteoarthritis, and tendonitis. Cardiovascular disease may also be at least partially a result of inflammation in the lining of the arteries. Things that can trigger inflammation include too much omega-6 fatty acids in the diet, drug overuse, exposure to environmental toxins, free radical damage, infections, injury, trauma, and bacterial, fungal or viral infection. Other disorders that involve internal inflammation include allergies, anemia, arthritis, asthma, autoimmune diseases, Crohn’s disease, peptic ulcer, or ulcerative colitis. It is not always possible to identify the sources of inflammation.

There are supplements, herbs, and foods that can help with inflammation. The following is a list of some herbal remedies.

Herbs – whenever using herbs, read the directions on the bottle carefully. Consult a doctor or herbalist for assistance to be on the safe side.  

• Alfalfa contains minerals and chorophyll
• Aloe vera
• Bilberry contains flavonoids
• Boswellia and turmeric
• Cat’s claw
• Cayenne, devil’s claw, Echinacea, ginger, goldenseal, pau d’arco, red clover, stinging nettle, white willow bark, and yucca
• Olive leaf extract is good for bacterial infection

Anti-Inflammatory Foods

• Eating a diet composed of 75% raw foods, and drinking plenty of herbal teas and juices
• Eating foods high in flavonoids, which are powerful anti-oxidants and useful for inflammation reduction. Spinach and blueberries are especially effective. Strawberries contain smaller amounts. Onions are good for their quercetin content.
• Consuming fresh pineapple for bromelain or fresh papaya daily. Both contain enzymes that reduce swelling and inflammation. It is possible to take bromelain in pill form. Pain and swelling should subside in two to six days.
• Eating cold water fish such as herring, mackerel, salmon, and sardines – which are rich in essential fatty acids - at least twice a week. Take fish oil capsules as well.

Nonsteroidal anti-inflammatory drugs are prescribed to 33 million people a year for chronic inflammation. However, NSAIDs also increase the risk of stomach pain, intestinal bleeding, heart problems, and kidney failure. Personally, I would give natural methods a try first.

Food nazi

Saturday night I was at the Clocktower Brew Pub on Richmond Road for the friend of a friend’s going away party. A section of the first floor was reserved just for our group. There was room to walk around and talk; you could order food and drinks off the menu.

It was here that I had an encounter with a food nazi. I kid you not. That is the only term that came to  mind. I was sitting at a table eating  - horror of horrors - fish and chips! Places like this specialize in English pub fare, so I thought I would give it a try, as it is a favourite. I was pleasantly surprised it was up to my standards. 

So this woman, whom I know, has in the past fought with weight issues resulting from hypothyroidism but who is now on the other end of the spectrum (verging on anorexic!), saw what I was eating and she said, with no measure of control or modulation in her voice, “What! Are you eating fish?” Yep, I said, “fish and chips is my guilty pleasure, except I don’t feel guilty. “I thought you ate healthy?” she said. “I do, most of the time,” I said. "But when we eat out somewhere like this, I treat myself. It doesn’t happen often.” I don’t think she heard me. She was aghast. She went on to say that she felt guilty having fried kale. She and her husband had gone to another restaurant for dinner before coming to the party and they served fried kale.

Seriously, this is what I call being too uptight about food. If she doesn’t feel like eating fried food at a restaurant, because it wouldn’t agree with her, or whatever the reason, then by all means she should refrain from doing so. I have no problem with that. But to project her views onto me is not okay. She has no idea what I eat on a regular basis and for that matter, she doesn’t need to: it’s none of her business.

So now you all know what I had to for dinner on Saturday night. I am not proud of my choice, but I am not ashamed of it either. It is what it is. I am pretty sure I am not going to drop dead of a heart attack because of it. And I won't have it again for a very long time. 

I use the 80/20 rule: eighty per cent of the time I eat very healthy food; twenty per cent of the time, I indulge in less healthy food. The really bad stuff like the fish and chips, is becoming increasingly rare. If you feel guilty about what you are eating, maybe you shouldn’t be eating it. Make a conscious and informed choice and stick with it. Loosen up and eat what feels right for your body.

The ancient Chinese believed that in some cases, it’s better to eat the wrong food with the right attitude than the other way around. Eating should make sense and be simple. It should bring health and wellness to your mind, body, spirit, and your community. Be gentle with yourself, and those around you. And don’t be a food nazi!

Kettlebell event

Reflecting on my first event put on by Fit Forever – Kettlebells 101 – there are many things that went well and some that could have been better. I was very pleased to have a cross-section of Stronger You members and non-members. The support I have received from my Stronger You family has been fantastic. I am privileged to have the support of the school and the use of the facilities to conduct seminars, classes and personal training sessions. And the members of Stronger You who are committed not only to their martial arts, but to improving their physical fitness, have been extremely supportive as well. 

This session was an example of practice not performance. Practice sessions allow you to work on skill-building. Performance sessions allow you to work on strength and conditioning. But if all you do is performance, how do you know if your skills are up to standard and your performance is helping you move toward your goals? You really don’t; therefore, proper practice is essential.

The goal for this seminar was to teach basic exercises using proper form. Once the basic exercises are mastered, you have a solid foundation for any combination of workout routines that you can perform and get better at. We started with the two-hand swing, then the one-hand swing, the snatch, double bottoms up press, seated press, cleans and around-the-body-pass.

While I would have liked to see more people, I think the number we had worked out rather well. It allowed me to scrutinize each person individually and help them with details that might get missed in a larger group.

The timing went well. The seminar was slotted for 90 minutes which is the minimum time I would allow for what I wanted to cover. The seminar was sandwiched quite tightly between the end of Sunday black belt prep class and the beginning of Tai Chi class. With the exception of an experiment I did with the 16 kilo bell, everything was well timed. We finished off with a short routine incorporating all the basic skills.

I decided to pass around the 16 kilo kettlebell, which besides being heavier than the other kettlebells being used, was also intimidating based on its appearance. This worked out unbelievably well. People surprised themselves with how much they could swing, snatch and press. This might have been the highlight of the whole seminar!

Having my favourite photographer Estelle Sullivan present taking pictures was the idea of a good friend. And I’m so glad she was able to help out. She got some amazing shots of all the participants performing at their best, which we will share with them individually, as well as posting on Facebook.

I did leave out one piece that I have since added to my checklist for next time: a short PT (physical training) session should have followed after the joint mobility warm-up to get the blood flowing and warm up the muscles. I may also allow time for a brief cool down, although as I mentioned this was not about intensity. So I don’t think anyone will be stiff or sore tomorrow unless they are really unaccustomed to moving their bodies in this way.

Thank you for reading my debrief. If you didn’t take part in yesterday’s event, I hope you are inspired to try out the next one. Plans are in the works to hold another session on the long Easter weekend. I am interested in hearing your preferences for which day and time of day works best. Although I cannot accommodate everyone, I will lean toward the time and date that is most popular.

Fatigue

It’s Friday and my muscles are sore and my body is tired. I am sure the fatigue is cumulative, as no one workout this week has been all that hard. So I thought it might be an appropriate time to say something about the fatigue that results from working out and how to deal with it. Perhaps you are experiencing the same thing, be it physical or some other stressor that is building up in your life.

Hard training, work and practice cause mental and physical fatigue and stress – and stressors stimulate the body to adapt. The inductors that cause fatigue – be it lactic acid, muscle breakdown products such as creatine kinase, and neurotransmitters in the nerves – all stimulate the body to rebuild itself stronger. This adaptation also occurs in the brain where new neural networks are made and neurotransmitter levels increase or decrease in response to the mental and physical training stimulus. But adaptation can only occur if the body is given enough time to recover. It is during the recovery period after exercise is completed, when the refuelling, repair and growth of the body’s systems takes place. If you train too hard, too often, there won’t be enough time for recovery. Instead of improving, you will deteriorate and possibly get sick.

Constant fatigue or stress over time leads to a condition called over-reaching. Over-reaching is a state where an individual’s mental or physical performance is compromised. In other words, one is simply too tired to perform well. The condition is easily reversed by allowing adequate rest, which may take several days.

Over-training, on the other hand, is more serious. According to the Oxford Dictionary of Sports Science and Medicine, over-training is a complex syndrome, described as “a combination of signs and symptoms, which cause the sufferer to feel mentally fatigued in absence of physical fatigue with a deterioration in performance.” It can take many months of complete rest to recover from over-training.

So how do we maximize our adaptation and improvement so we remain healthy, physically and mentally? This can be achieved by (1) ensuring there is enough low-stress rest time between work or training sessions to allow for recovery to occur, or (2) speeding recovery and regeneration so that there is optimal adaptation before the beginning of the next training session. If we can maximize the rate of recovery and regeneration after a workout, then the body and brain will continue to improve over many years.

There are techniques that athletes use – and I am not talking about banned substances – that are available to everyone. They can be plotted along a timeline, from what to do immediately following a workout, up to what can be done hours after a workout. I will outline these techniques and provide more information on this topic in future posts. In the meantime, the number one factor that is critical for recovery is getting adequate and good quality sleep. The optimum time for recovery and repair is between 10:00 p.m. and 2:00 a.m. So it's not just how much sleep you get but what time you get to bed. Be sure and get your zee's!

Top ten healthiest foods for your heart

When it comes to promoting a healthy cardiovascular system, there are specific foods that can decrease the risk of heart disease. They include the following:

1. Fresh fruit – contains fiber, antioxidants, vitamins, and minerals.
2. Beans and legumes – contain fiber and plant proteins that help to lower LDL cholesterol levels.
3. Fish – the omega-3 fatty acids in cold-water fish help to lower LDL levels.
4. Dark leafy greens – spinach, mesculin, Swiss chard, arugula, and other greens help to reduce levels of a blood enzyme implicated in heart disease.
5. Avocados – are rich in potassium, which helps to regulate heart rhythm and blood pressure, and monounsaturated fats, which lower LDL cholesterol.
6. Whole grains – Fiber helps reduce blood cholesterol levels and lowers risk of heart disease. B vitamins, which may help lower blood levels of a substance called homocysteine. Studies have implicated high homocysteine levels in heart disease and stroke.
7. Nuts – a good source monounsaturated fats and minerals.
8. Soy foods – are useful in keeping correct blood fat levels and are rich in phytoestrogens.
9. Spices and herbs – fat is better digested with the help of the antioxidants and phytochemicals available in many herbs.
10. Wheat germ and flax meal – are good for boosting your intake of fiber, vitamin E, and omega-3 essential fatty acids. Flax in the form of meal, seeds, or oil coupled with a high-fiber diet from whole grain cereals, fruits, vegetables, and added dietary fiber is the best for reducing the risk of developing coronary heart disease. 

The best fiber for heart health seems to come from wheat bran. In one study, including a lot of wheat bran in the diet (7 grams per day) reduced risk of heart disease by 30 per cent. Those who consumed 3 servings of whole grain foods per day reduced their risk of heart disease by 18 per cent. Wheat germ alone does not seem to make a difference; it is the bran that is the key. This of course applies to those who are not sensitive to or allergic to wheat.

Japanese natto, which comes from fermented soy beans, may help prevent and/or treat cardiovascular disease. It fights the buildup of fibrin (a protein that reduces circulation), breaks up clots, and restores blood circulation to diseased vessels. Natto contains a powerful enzyme called nattokinase which is known to be a very strong anti-blood clotting, anti-inflammatory and blood thinner. It has the same properties as Aspirin without the dangerous side effects. Studies have indicated that natto may be an effective replacement for warfarin, a popular blood-thinning medication. As a side benefit there was an approximate 10 per cent lowering of blood pressure resulting from consuming natto.

The suggestions provided here are not intended to replace medical investigation and treatment. All individuals should take an active role in the maintenance of their health, the prevention of disease, and the treatment of their disorders with the guidance of a health care professional.

Why it’s a good idea to consume sprouted plants

Organic sprouted celery

Sprouts simply put, are plants at the beginning stages of life. “Sprouting” happens when a seed cracks open for the first time and sends a root or a leaf shoot upward out of the soil and into the open air. The sprouting stage of growth provides unique health benefits associated with this stage of growth. Each sprout may contain as many phytochemicals as an entire plant, and there are about 4000 baby plants in a package of sprouts, so a little goes a long way!

Sprouts are often more concentrated in certain nutrients, including some key antioxidants, when compared with fully mature plants. For example a cup of broccoli sprouts contains as much as 7.5 milligrams of vitamin E, compared to 1.5 mg in one cup of raw or cooked broccoli. Selenium, an antioxidant mineral has an even greater proportion: 28 mcg compared to 1.5 in the mature version of the vegetable.

While we’re touting broccoli, in his book Sprout It! Steve Meyerowitz points out that sulforaphane, which is found in broccoli, kale, turnip, garlic, onion and Chinese cabbage (bok choy) is known to prevent cancer. Other green vegetables, high in phytochemicals, prevent certain types of cancer. 

So you see, sprouts are a potent source of antioxidants. They are also alkalizing to the body. Both of these effects are essential for protecting against disease and strengthening the immune system. Following is a list of some other health benefits of sprouts:

• A good source of essential fatty acids, which many diets are lacking in.
• An excellent source of fiber.
• Rich in chlorophyll, if you allow them to reach their green leaf stage. (Chlorophyll is a powerful blood cleanser and blood builder.)
• A good source of vitamins. (The vitamin density of some seeds can increase from 100% to 2000% after several days of sprouting.)
• Filled with an array of essential minerals. (During sprouting, the minerals develop into a chelated form, making them easier for the body to utilize).
• A good source of protein. (One cup of mung bean sprouts has over 3 grams of protein)

For all their goodness, sprouted plants are not intended to replace the whole, fully mature vegetable. However they can be used as a garnish on a salad or a sandwich. I use a variety of sprouts on top of salads, anything from alfalfa, broccoli, sunflower, clover, cabbage and mung bean sprouts. These same sprouts are great on egg sandwiches. You can also get sprouted grain breads and sprouted legumes for cooking. It is interesting to note that some of these plants are not even palatable once they are mature. Alfalfa for example is only eaten in sprouted form. The same is true for clover, unless you have four legs!

In addition to the higher nutrient content, some people have an easier time digesting sprouts than their fully mature counterparts, likely due to the changes in carbohydrate and protein composition that occurs during sprouting allowing them to be processed more easily in the digestive tract. The same can also be said of sprouted grain breads. These breads are made sprouted whole grains instead of flour. 

You can buy sprouts in the produce section at the supermarket, or you can buy the beans or seeds, and make your own. All you need is a jar with a mesh lid or screen. I have some mung beans - my fave sprouts - upside down in a jar right now waiting to sprout. They take 3-6 days. I will let you know how they turn out!

Mung beans - Day two

Low blood pressure

Last week I talked about ways to lower blood pressure using holistic methods. As mentioned, high blood pressure (hypertension) can be a silent killer, and as such it is of critical importance that it is addressed as soon as possible. Low blood pressure, on the other hand, is not usually life threatening and is therefore less worrisome as long as it is not accompanied by other symptoms. Ironically, low blood pressure tends to be affected by either extremely efficient heart function or inefficient heart function. In the latter case, it can be improved by cardiovascular conditioning. It can be also be adversely impacted by medication.

If you are taking medication to lower your blood pressure, it may lead to (too) low blood pressure, or hypotension. Hypotension can cause fainting, fatigue and weakness, possibly with nausea, sweating, and restlessness preceding a loss of consciousness. Postural hypotension, a very temporary lowering of blood pressure, is usually caused by standing up too quickly. My husband, who is tall and extremely fit, experiences this often, especially after a hard bike workout. This leads to dizziness and wears off quickly. But it can also lead to passing out if he does not find something to lean on.

For some older adults, low blood pressure can simply result from eating. This is called postprandial hypotension. It happens because blood is diverted to the gastrointestinal tract to help with digesting food. If the heart is not as efficient at increasing blood flow by pumping more quickly, so, with too much blood going to help with digesting a meal, there is too little traveling to the brain. Drinking lots of fluids (not wine!) increases blood volume, which may alleviate this condition. In some cases, low blood pressure can be a sign of heart disease or blood loss, especially a sudden loss of blood such as in an accident. In many cases though, moderately low blood pressure is a sign of good health, especially in younger people. And in my husband’s case, fit middle-aged people.  

Conclusion? If your blood pressure is low after eating, adding regular cardiovascular exercise to your regimen will be the most helpful in solving the problem. If you are uncertain as to the cause of your low blood pressure, seek the advice of a physician.

My three favourite Japanese terms

The Japanese language is very expressive and concise at the same time. This is what I love about it. Not that I speak or understand Japanese, but the few words that I have learned through martial arts - in particular the ones that describe the mental components - tell me a lot about the language. I have also learned that translation can be problematic, due to the unique arrangement of the kanji symbols, so it is prudent to be aware that there may be more than one interpretation for a particular symbol.

Take the word Kiai. This word is used as a shout at the point of maximum impact in kata. Kiai is the convergence of all your energies at a single instant that ensures your goal is attained. In the Eastern view, the universe consists of energy called Ki (the Chinese call it Chi), which is the energy of all living things. It is thought of as life force, internal energy, or spirit, or in a larger, scientific sense it relates to molecular and atomic energies, and in the body, kinetic and metabolic energies.

“Ai” has been translated as union. Allowing that this term can also mean love, combining the terms in a martial arts context makes more sense using the former definition. Kiai can be said to mean union of, or uniting with energy.  It is our union with this ki energy that is the purpose of martial arts training. The shout is the audible expression of focused energy using mind, body and spirit. Developing kiai therefore, is working to unite the mental, physical, and spiritual energies. It is considered the entire reason for the existence of martial arts, both as a way (do) and an art. The techniques of fitness and self defense are only methods and frameworks for learning and practicing kiai.

When performing kata one should project kiai through actions, thoughts, feelings, and eyes so that the ability to dominate the opponent by stealing his will is enhanced. In this way, one learns it is possible to win without fighting.

Zanshin refers to a state of heightened awareness that should exist before, during and after a fight (or kata, or technique). We must remain focused throughout kata or throughout a self defense application. If we practice zanshin, it is less likely we will be caught off guard prior to an attack. The importance of awareness during a technique is self-evident. And it is critical after executing a technique to be aware of the possibility of the attacker having “friends” or a change in circumstance. It would be foolish to let your guard down and allow yourself to be vulnerable to further assaults. A person in a state of zanshin will be totally aware of their surroundings and prepared for anything.

Lastly, mushin is a term that refers to your state of mind when you are engaged with an opponent. It means “no mind” and refers to a mind that is open and not fixed on anything in particular. To fully appreciate the meaning, you have to engage with someone at such a speed that acting is faster than thinking. Your body reacts without thinking. The term originates from sword fighting. If you can imagine two people engaged in sword play so rapid that thinking before acting is impossible. Similarly ground fighting practice offers such an experience as the body is reacting by feel to the other person’s movement, be it offensive or defensive.

During combat, it is common for the mind to become cluttered with thoughts such as “I do not want to get hurt”, “I shall try this technique next”, “I am winning”, “They are winning”, or “I am in pain”, etc. A mind that is cluttered with such thoughts will be unable to devote itself fully to the task at hand and as a result will seriously hamper the effectiveness of any actions. The mind must be free of clutter to allow the body to respond with optimum efficiency.

When first learning a kata, or any new skill, the mind tends to think of which move is coming next. As you get better at clearing your mind, you become more effective at letting the body perform with little or no thought. Do not let the mind wander. Be present to the point where you are what you are doing. As Bruce Lee said, “When you pour water in a cup, it becomes the cup”. When practising kata be sure to avoid all extraneous thought so that mushin may be developed and enhanced. Be the kata!

Smoothies for energy

Looking for a smoothie that will give you a boost of energy? Maybe mid-afternoon rolls around and your energy is lagging; you feel like reaching for a coffee and something junkie to satisfy a craving. How about a smoothie instead? Or, start the day with a super-charged smoothie. Here is a list of top energy-boosting foods that can be added to a smoothie:

• Berries – frozen or fresh. They contain loads of vitamin C, antioxidants and fiber.
• Bananas – good way to use up over-ripe bananas. They are a great pre- and post-workout fuel.
• Citrus fruits – I use orange mostly. You get the nutrition but don’t notice the taste. Lemons are more noticeable. Grapefruit I prefer to eat whole. The vitamin C provides a quick burst of energy and endurance
• Dark leafy greens – my favourite greens for juicing are kale (all types: curly, purple, baby) and sweet lettuces (baby spinach, Romaine). Leafy greens contain vitamins A, C, K, magnesium, iron and B which all provide natural sustaining energy throughout the day.
• Seeds – chia, sunflower, hemp, flax. Seeds help regulate blood sugar and also provide sustaining energy throughout the day. They are a great source of fiber and protein.
• Nuts - Full of magnesium and iron, most nuts provide a quick, sustainable pick-me up.

Here is one of my favourite energizing smoothies. 

• 1 orange (peeled), halved
• ½ cup pineapple chunks
• 1 banana
• 1 carrot
• 2 cups spinach
• I apple, quartered
• 6 cups of water or coconut water (I use much less liquid)

Here is a recipe from David Wolfe, raw food and superfood expert:

Superfood Berry Green Smoothie

• ½ cup blueberries
• ½ cup raspberries
• Handful of goji berries
• Flesh and water of one young coconut
• 1 tbsp raw cacao powder
• 1 tbsp maca powder
• 1 tbsp hemp seeds
• 1 tbsp reishi mushroom powder (mycelium)
• Inner leaf of a 4-inch square piece of aloe vera
• Spirulina and/or E3Live AFA blue-green algae 
• Leafy greens
• ½ to 1 cup spring water or filtered water 
• Raw wild honey, to sweeten

Blend the ingredients except spring water and honey. Add the spring water as needed until desired consistency is reached. Add the honey a little at a time according to taste blue-green algae during the cooler months as they are warming.

This one is creamy and might be best eaten with a spoon:

Chocolate, nutty, avocado cream smoothie

• 1-2 medium avocado, peeled and pitted
• 1-2 cups almond milk, or coconut milk, or half and half
• 1/2 cup mixed berries
• Handful of almonds or tbsp of almond butter
• 1-2 tbsp raw cocoa

Blend until smooth.

This time of year, I start the day with a loaded bowl of oatmeal made with slow cooking oats. I follow it up with a green smoothie. This will last me for hours. On less demanding days, I will have yogurt, granola and berries followed by a green smoothie. In other words, I don't rely solely on the smoothie for my energy needs, although some people seem to do quite well on just a smoothie. I treat it as a booster or supplement to my diet.

What are your favourite natural energy boosters?

Blood pressure, Part II

In yesterday's blog, I discussed some external factors that influence blood pressure. One of those factors was food allergies. Because high blood pressure usually causes no symptoms until complications develop, it is known as the “silent killer”. For this reason, many people who have high blood pressure, are unaware of it. Warning signs associated with advanced hypertension may include headaches, sweating, rapid pulse, shortness of breath, dizziness, and visual disturbances.

In stubborn cases of high blood pressure which do not respond to conventional treatments (such as medications, exercise or a reduction in sodium), you should consider hidden allergy as an underlying cause.

Multiple studies have shown the blood pressure of individuals from allergic families was lowered when certain allergies were avoided. In 1979, The Lancet in the U.S. published a study reporting that food allergy contributed to high blood pressure in migraine suffers. When a study of hypertensive people avoided migraine producing foods, their blood pressure returned to normal. Some patients develop high pressure upon exposure to allergic foods, gluten in particular. Many hypertensive patients have found that elimination of gluten brought their blood pressure readings down to normal.

To identify whether the cause of hypertension is allergy-induced, it is necessary to identify and strictly eliminate all hidden offenders. This can be done through an elimination diet, muscle testing, pulse testing, applied kinesiology, or other forms of allergy/sensitivity testing.

If you suspect food allergy, consider the following factors:

• Caffeine intake
• Gluten
• Nightshade family and citrus family of food
• Tyramine-containing foods, including aged cheeses, saw palmetto, avocado, yeast extract, sauerkraut, liver, and fermented soy products

Until the allergens are identified and eliminated, ensure your diet includes 2,000 to 4,000 mg of fish oil daily. Fish oil is an anti-inflammatory and has been shown to have a blood pressure-lowering effect.

Allergy is at the root of many of today’s common health problems. If you are experiencing symptoms for which there are no explanations, consider getting tested for food allergies.

                                                             

Controlling blood pressure naturally

Very likely we all know at least one person who is on blood pressure medication. Blood pressure is affected by several known variables, including smoking, sodium intake, stress, excess weight, toxicity, and allergy. Addressing blood pressure is not a simple matter, and anyone suffering from high blood pressure should consult a doctor. However, there are numerous ways to reduce hypertension holistically.

In addition to lifestyle factors such as maintaining a normal weight, getting a minimum of thirty minutes of aerobic exercise daily, getting sufficient sleep, reduce stress, and of course, not smoking, the following dietary recommendations may help those suffering from hypertension, or those wishing to prevent it.

• Eliminate all added salt from your diet
• Eat a high-fiber diet and take supplemental fiber such as oat bran (always take fiber separately from other supplements and medications).
• Eat plenty of fruits and vegetables, such as apples, asparagus, bananas, broccoli, cabbage, cantaloupe, eggplant, garlic, grapefruit, green leafy vegetables, melons, peas, prunes, raisins, squash, and sweet potatoes
• Include fresh “live” juices, particularly beet, carrot, celery, currant, cranberry, citrus fruit, parsley, spinach, and watermelon
• Eat grains like brown rice, buckwheat, millet, and oats
• Drink steam-distilled water 
• Take 2 tablespoons of flaxseed oil daily
• Avoid all animal fats (only broiled whitefish and skinless turkey or chicken may be consumed in moderation)
• Avoid aged cheeses, aged meats, anchovies, avocados, chocolate, fava beans, pickled herring, sherry, sour cream, wine, and yogurt
• Avoid all alcohol, caffeine, and tobacco
• Fast for three to five days a month to detoxify the body
• Do not take supplements containing the amino acids phenylalanine or tyrosine

Fruits and vegetables cause the release of a hormone that opens up blood vessels. Eating up to six servings a day of both fruits and vegetables can significantly reduce blood pressure. Apple pectin also aids in reducing blood pressure.

Some risks for hypertension, such as genetics, cannot be changed. However, many risks can be avoided by making the changes mentioned. According to the National Stroke Association, hypertension is the most important controllable risk factor for stroke, increasing the risk of stroke by seven times. There are other steps that can be taken that are beyond the scope of this article, such as herbs and nutrients in specific amounts. I recommend consulting a naturopath or holistic nutritionist to find out more.

Please note: Following these and are other natural diet and lifestyle recommendations may lead to normal blood pressure without the use of drugs; however, you should not stop taking your medication without consulting a physician.

Black Bean and Butternut Squash Burritos

Colourful filling

Black Bean and Butternut Squash Burritos

Ingredients:

• 1 medium butternut squash, peeled, cubed, & roasted
• 1/2 cup uncooked short grain brown rice 
• 1-2 tsp olive oil
• 1 cup chopped sweet onion
• 2 garlic cloves, minced
• 1 red pepper, chopped
• 1 tsp kosher salt, or to taste
• 2 tsp ground cumin, or to taste
• 1/4 tsp cayenne pepper, or to taste
• One 15-oz can black beans, drained and rinsed
• 3/4 cup Organic cheddar cheese
• 4 tortilla wraps 
• Toppings of choice: (avocado, salsa, sour cream, spinach/lettuce, cilantro, etc.)

 1. Preheat oven to 400 F and line a large glass dish with tinfoil. Drizzle olive oil on squash and give a shake of salt and pepper. Coat with hands. Roast chopped butternut squash for 10 mins; turn squash over and roast for another 10 minutes, or until tender.

2. Cook brown rice.

3. In a large skillet over medium-low heat, add oil, onion, and minced garlic. Sautée for about 5 minutes, stirring frequently. Now add in salt and seasonings and stir well.

4.  Add chopped red pepper, black beans, and cooked rice and sauté for another 10 mins. on low.

5. When squash is tender remove from oven and cool slightly. Add the cooked squash to the skillet and stir well. You can mash the squash with a fork if some pieces are too large.

6. Add bean filling to tortilla along with cheese and other desired toppings. Wrap and serve. 

Makes enough for 6 large burritos.

Motivation

Motivation is defined as the process that initiates, guides and maintains goal-oriented behaviours. Motivation is what causes us to act, whether it is getting a glass of water to reduce thirst or reading a book to gain knowledge.

It is said that motivation has three major components: activation, persistence and intensity. Activation involves the decision to initiate a behavior, such as enrolling in a psychology class. Persistence is the continued effort toward a goal even though obstacles may exist, such as taking more psychology course in order to earn a degree although it requires a significant investment of time, energy and resources. Finally, intensity can be seen in the concentration and vigor that goes into pursuing a goal. Of these three, I believe persistence to be the key component. Without it, motivation is meaningless.

While motivation can be driven by either extrinsic or intrinsic factors, it is more often the latter which results in longer lasting behavior. The persistence component is more likely to remain. The persistence aspect of motivation is partly a case of the snowball rolling in the right direction: once you start your training, and begin to make gains, you become motivated to continue if only to not lose the gains you have already made.

Occasionally, I have been asked what motivates me to keep training. And I have found the question surprisingly difficult to answer. You would think that someone who is continually motivated to train, would know exactly what motivates them. I like to think that I am at least somewhat introspective, so this should have a quick answer, but it does not. Perhaps the reason is that training has become a habit and so I do not give it, the whys and the wherefores, much thought. 

Nevertheless, there is a motivating force because, of course, I do not always feel like training or want to train, especially when it comes to the bike. It’s super fun to be fit and jump on the bike and climb long and/or steep pitches or ride fast in a pack, on a warm sunny day. But there are many days where I have to force myself to ride, whether it’s cold and windy outside, or inside on the trainer, neither of which is much fun. The motivation for winter training then, is to maintain or build fitness for the summer. The better the fitness in the summer, the more fun can be had on those fine summer days.

There is also the prospect of doing the occasional time trial, which, to me, is a simply a benchmark, a test of aerobic fitness, like doing a maximum bench press can be considered a test of upper body strength. Time trials are ugly and painful but they can be satisfying if the power output and time show improvement from week to week or month to month. 

And then there is the strength training. I am motivated to continue with strength training for many reasons. Way back when I began, I was motivated both by gaining size and strength. After several years, it became apparent that the size part of the equation wasn’t happening for me. My muscles got bigger but then growth plateaued. And eventually, the strength plateaued as well. Plateaus in training mean that your body has adapted to the stress you’ve been placing it under. So you need to keep changing the routine so that it doesn’t get stale, to shock your body into adapting to a different kind of stress. Now I have specific skills I want to achieve, and they require strength. So I am motivated by new, specific goals.

My underlying motivation for all these forms of training is to keep improving. I don’t accept that decline is inevitable. I want to keep getting stronger with the passing years. Not only is life better when you’re stronger, it is better when you fitter. These may seem like vague notions but they keep me persistent in my training.

My hope is that you will explore what motivates you to train. Is the motivating factor extrinsic or intrinsic? Having a specific goal like getting a black belt or some other short-term goal is a powerful motivator, but in order to keep training, one needs to have something else to take its place, once that goal is realized.

I think the quote from Isaac Newton puts it best:

“An object that is at rest will tend to stay at rest, an object that is in motion will tend to stay in motion.”

Be the object in motion…

Beet Borscht Curry Soup

I may have made a small breakthrough in the creative cooking department! I was making Borscht soup the other day because I wanted to use up the beets I had had in the fridge for a while. I needed cabbage for the recipe so I asked for cabbage from the organics delivery this week, saving me a trip to the grocery store. When the organics delivery arrived, the cabbage was there, as requested. I started preparing the soup, starting with chopping and sautéing onions and chopping up the cabbage. While that was cooking, I scrubbed and grated the beets and added them to the pot. Alas, I had neglected to pay attention to the herbs that the recipe calls for: caraway seeds, dill, anise or cumin. All I had was cumin. Now what? The soup tasted bland, like warm beet juice. I happened to have some fresh coriander and it’s my favourite herb. So I took a few leaves and tested it on a small sampling of soup. It was good, so I chopped up some more and added it to the pot. Then I thought, if coriander makes it good, maybe some red curry paste will make it even better! I did a small taste test first. It was very good. So I added a teaspoonful to the pot and stirred it in. Now we had something I could enjoy!

So Fresh Beet Borscht becomes Fresh Beet Borscht Curry with fresh cilantro! Who knew such an unusual combination would taste so good? And I’m neither Polish nor East Indian. My parents were English, so I should actually have no taste buds at all.

Now I feel compelled to the share the complete recipe. Here it is:

Sally’s Beet Borscht Curry Soup with Fresh Cilantro

1 tbsp olive oil

1 medium onion, diced

½ tsp cumin

2 cups of cabbage (about ½ a head)

2 cups of grated beets, juice reserved

6 cups of vegetable stock or water

1 tbsp lemon juice

1 tsp red curry paste

½ cup of chopped cilantro

1. Sauté onions, cumin and cabbage over medium heat until cabbage is soft. 2. Add beets and stock. Bring to a boil, reduce heat & simmer uncovered for 15 minutes. 3. Stir in reserved beet juice, lemon juice, curry paste, salt and pepper. Heat but do not boil. 4. Add cilantro before serving.

This is a considered a cleansing soup. Remember liquids help flush toxins from the body. And cabbage is a cleansing vegetable, detoxifying the intestinal tract, liver and kidneys. Beets have a cleansing effect on the liver as well and aid the digestive system and the lymphatic system. They also flush out uric acid and table salt. Beets tone the blood and build red blood cells.

Consuming beets (or corn) is an opportunity to test for gut transit time - the amount of time it takes your system to process and eliminate food, and an indication of the health of your digestive system. To determine if your gut transit time is too fast or too slow, write down the time you consume this soup. Your stool should be a reddish colour 12-18 hours later. Longer transit time equals more risk of Candida, colon cancer, diverticulitis, and/or constipation. Shorter transit time equals malabsorption and/or diarrhea.

I hope you enjoy this blend of flavours, and take the opportunity to check your transit time. If it is not appropriate, seek the help of a naturopath or nutritionist to get you back on track.

The World’s Healthiest Foods – Blueberries!

This morning, I put roughly (I didn't measure) half a cup of “fresh” blueberries and a cup of frozen raspberries in the Vitamix with two cups of curly kale and some water.

There are few foods more densely packed with nutrients than blueberries. Along with spinach, blueberries are one of the top superfoods. The blueberry combines more powerful disease fighting antioxidants than any other fruit or vegetable. They have been called “brain berries” and “youth berries” by the media, as scientific reports continue to reveal the positive effects of this tiny fruit. Just one serving of blueberries provides as many antioxidants as five servings of carrots, apples, broccoli, or squash – all highly nutritious foods in their own right.

The extraordinary health and anti-aging benefits of blueberries include their role in lowering your risk of cardiovascular disease and, most likely, cancer. They help in maintaining healthy skin and reducing sags and bags brought on by age. One study published in the Journal of Clinical Nutrition found that people who ate the equivalent of one cup of blueberries daily had an increased level of antioxidants in their blood, a state which has been associated with the prevention of cardiovascular disease, diabetes, senility, cancer, and degenerative eye diseases like macular degeneration and cataracts. In addition, increased blood levels of antioxidants have been shown to favorably modify incidences of breast cancer. Over the past decade, it has been discovered that blueberries may reduce the effects of age-related conditions such as Alzheimer’s disease and dementia.

Blueberries are high in anthocyanin, a type of phytonutrient in the flavonoid family. If you recall from the discussion about the apple, anthocyanin pigments give fruit their dark colour. The darker the berry, or other fruit, the higher the anthocyanin content. Blueberries have at least five different anthocyanins. They are concentrated in the skins, which protects the fruit from the sun and other environmental assaults. Anthocyanins are one of the phytonutrients that give blueberries their powerful antioxidant and anti-inflammatory abilities. And they work synergistically with vitamin C and other key antioxidants. They strengthen the capillary system by promoting the production of quality collagen – the building block of tissues. This nutrient also promotes vasodilation and has an inhibitory effect on blood clot formation.

Most berries, especially cranberries, are a rich source of the flavonoid quercetin, which has been shown to possess significant anti-inflammatory properties. So if you don’t like blueberries, or simply want some variety, have purple grapes, boysenberries, raspberries, strawberries, currants, blackberries, or cherries. These are all close seconds to the mighty blueberry in terms of their health benefits. Try to eat one to two cups daily.

Training with ropes!

Lateral wave

Battle ropes became a core unconventional training method after being invented by John Brookfield and they arecommonly used by mixed martial arts fighters to build cardiovascular endurance. Battle ropes have the unique ability to safely challenge your conditioning levels with low-impact repetitions of wave-like motions. While the exercises look simple, they quickly engage your entire body from a variety of angles.

Battle Rope exercises are some of the most high intensity drills you can find, and there is an incredible variety of exercises you can do to keep things interesting. You can use a single rope using one hand or both hands, or use two ropes in wave-like movements. You can also train your pulling strength with these ropes.

There are literally dozens of ways to do single rope waves. Unlike exercises using two ropes, you will be able to perform more repetitions, since there is less weight, at a higher intensity. For beginners, this is an excellent way to progress up to more difficult double rope variations.

Double rope exercises are the most commonly used and seen in most unconventional facilities. Using both hands on separate ropes makes each drill more difficult as each rope can move in different planes of motion. Separate ropes will also be heavier, requiring more strength, power, and conditioning, especially in relation to your grip, arms, and core.

Battle rope pull exercises are a great way to train the underutilized pulling muscles. Rope pulls hit your body in an entirely different way than your standard undulating wave exercises. Pull drills require every muscle associated with pulling and result in building amazing back, grip and arm strength.

There is a one-minute battle rope test that will challenge your full-body conditioning, stamina, grip strength, core strength, and power all at the same time. In order to complete the maximum number of repetitions, you must keep a stable platform while coordinating full-body movement. This can be used as a benchmark to measure your increasing fitness.

If you are intrigued by this method of unconventional training, come see at me at Fit Forever for more information. Battle rope training lends itself well to a personal training environment since it requires lots of space to wield these 40 to 50 foot ropes.

The World’s Healthiest Foods – Apples!

Cortland apple

Today is the first installment in a series called "The world's healthiest foods". In it, I will choose one example and examine the many health benefits of that food, beginning with the common apple.

Apples are high in fibre, including the soluble fibre pectin, and vitamin C. Apples contain polyphenols, a relatively new category of micronutrient, that are a category of antioxidants with numerous health benefits to humans. These polyphenols include quercetin, catechins, and anthocyanins (if the apples are red-skinned). 

The phytonutrients in apples can help regulate blood sugar. Apple polyphenols can help prevent spikes in blood sugar through a variety of mechanisms. Flavonoids like quercetin found in apples can inhibit enzymes like alpha-amylase and alpha-glucosidase. Since these enzymes are involved in the breakdown of complex carbohydrates into simple sugars, your blood sugar has fewer simple sugars to deal with when these enzymes are inhibited. In addition, the polyphenols in apples lessen absorption of glucose from the digestive tract, stimulate the beta cells of the pancreas to secrete insulin, and increase uptake of glucose from the blood via stimulation of insulin receptors. All of these mechanisms triggered by apple polyphenols make it easier to regulate blood sugar levels.

The fiber found in apples may combine with other apple nutrients to provide you with the kind of health benefits you would normally only associate with much higher amounts of dietary fiber. These health benefits are particularly important in prevention of heart disease through healthy regulation of blood fat levels. It's not fiber alone that explains the cardiovascular benefits of apple, but the interaction of fiber with other phytonutrients in this fruit. To get the full cardiovascular benefits of apples, consume whole apples for their unique fiber-plus-phytonutrient combinations.

Whole apples are also important if you want full satisfaction from eating them. You will feel less hunger (and better satiety) after eating whole apples than after eating applesauce or drinking apple juice. If you are looking to lose weight, try eating an apple approximately 15 minutes before a meal.

Scientists have recently shown that important health benefits of apples may stem from their impact on bacteria in the digestive tract. In studies on laboratory animals, intake of apples is now known to significantly alter amounts of two bacteria (Clostridialesand Bacteriodes) in the large intestine. As a result of these bacterial changes, metabolism in the large intestine is also changed, and many of these changes appear to provide health benefits. For example, due to bacterial changes in the large intestine, there appears to be more fuel available to the large intestine cells (in the form of butyric acid) after apple is consumed. If this extends to humans the potential health benefits of apple will be extended to its impact on bacterial balance in our digestive tract.

The colour of the apple is also an indication of the nutrients it contains. In terms of flavonols, quercetin is the primary phytonutrient found in apples, and it's far more concentrated in the skin than in the pulp. If apples are red, it's because of their anthocyanins, which are largely concentrated in the skin. When an apple is more uniformly red in color, or darker red, it's because there are more anthocyanins. In terms of catechin polyphenols, epicatechin is the primary nutrient found in apples. The flavonoid phloridzin accounts for 98% of the flavonoids found in the apple seeds. This would mean that juicing whole apples nets you more nutrients because you are consuming the seeds as well.

Why are anthocyanins important? The amazing array of polyphenols found in apples is the mechanism used by apples to protect themselves from UV-B radiation. Cells in the skin of apple that conduct photosynthesis are especially sensitive to UV-B light from the sun. Many of the polyphenols in the skin of apples can actually absorb UV-B light, and thereby prevent UV-B from damaging the photosynthetic cells in the apple skin. Polyphenols, then, are like the apple's natural sunscreen. What works for the apple, works similarly for the person ingesting the apple. The same is true for other dark red or purple skinned fruits.

Most of the polyphenols in apples function as antioxidants. Particularly strong is the ability of apples to decrease oxidation of cell membrane fats. This benefit is especially important in our cardiovascular system since oxidation of fat in the membranes of cells that line our blood vessels is a primary risk factor for clogging of the arteries (atherosclerosis) and other cardiovascular problems. Apples' strong antioxidant benefits are also related to their ability to lower risk of asthma in numerous studies, and their ability to lower risk of lung cancer. In addition to their unusual polyphenol composition, apples also provide us with about 8 milligrams of vitamin C. While that amount is not a lot, it's still important, especially since the recycling of vitamin C in our body depends on the presence of flavonoids and apples do an amazing job of providing us with those flavonoids.

Enjoy an apple on a regular basis and get all these amazing benefits!

What went well, what could have been better?

This is a great question to ask after giving a class or seminar, participating in a sporting event, at the end of the day, or at the end of a week, month or year or any number of other scenarios. It is a good way to debrief both the good and the not so good about the time period you are critiquing. We do this after every martial arts black belt grading, self defense seminar, and nutrition seminar, and I thought it might be useful to do it more often. Since it is the beginning of March, you could look back and ask this question about the month just past, keeping in mind the goals you have set for yourself.

The nutrition seminar on February 6^th went well. This was a new seminar – Level II – with some old and quite a bit of new material, which was followed by food sampling and juice tasting. This went well and I am excited to give the next seminar in the spring with more food tasting. The content I talked about in Level II did not necessarily relate directly to the food tasting as it was more about disease prevention, digestion and break-down and build up foods. Next time, in Level I, the subject matter will be more applicable to the foods we will be testing. But, having that break and time to eat, drink and socialize before beginning the next seminar was a good idea, and related well to the subject of the next discussion.

What went well this month is that I wrote my final exam in Holistic Nutrition. The result is still unknown, so this may yet turn out to be something that could have gone better but just having written it is an accomplishment, so I am putting it in the “what went well” file. The studying beforehand could have been better. I focused on the tests and what I guessed were the main protocols that could be the subject of case studies. I did 4 practice case studies for practise and for timing because in the exam we had to write two case studies, each in one hour. This part I thought went well but when faced with the exam, I felt slightly unprepared.  As with any exam, part of the trick is to anticipate what is going to be asked and prepare accordingly. It is impossible to study everything. So the studying and the exam itself could have gone better.

The 5-day intensive training in Montreal went really well. Previous blog posts have already described how well the training went. I can’t imagine how it could have gone better. The trip down there on the train Monday morning, and getting to the training academy from the train station, went smoothly. The taxi got a little lost but I had plenty of time, so it wasn’t a problem, and the driver gave me a break on the cost of the trip. Getting to my hotel with all my luggage at the end of the day could have gone better. My traps were killing me after the 25 minute walk but I didn’t die, so it's all good. I was pleasantly surprised to see that the hotel room was beautifully furnished - a nice place to crash for the evening.

The breakfast the next morning left a lot to be desired. Food in general could have been better while I was in Montreal. It is challenging to eat well when you are travelling. I ate the instant oatmeal, bagel, and yogurt they offered since it was convenient and included in the cost of the room. At lunch I had a grilled chicken burger from a greasy spoon and at night I had the dreaded McDonald’s! But, the food got better as I found out the right places to go.

On Friday, I had to leave an hour early to catch my train home. The 5:30 train was the last one of the day. I planned well and got there in lots of time. But, there were a few delays. I ended up in the washroom when the announcement came that my train had arrived. I quickly made my way out to the platform with all my gear only to watch the train pulling away. Needless to say, this could have gone way better! Next time I will be out on the platform waiting when the train is due to arrive.

The fitness classes are going well but the attendance could have been better, much better. But, now that the exam is out of the way, I can focus on improving this. Personal training with my one ongoing client is going well and I am learning as I go, how to make it better.

And lastly, my own training could have gone better. I am still sorting out how to conduct the fitness classes, attend karate classes and fit in my own strength training and not neglect my cycling. So I would say my own training could have gone better. But in the scheme of things, I have absolutely nothing to complain about. This time last year, summer felt like it would never get here. I was literally counting the days. This year, I am completely happy in this moment. When summer gets here, I will love it, but I don't spend any time thinking about it.

What went well for you this month, and what could have gone better?