Vacation Edition!

As most of you know my family and I are leaving for vacation for a week. Me, my wife (Susan), two daughters (Amanda and Brittany), son-in-law (Todd), and two grandsons (Trenton and Gavin) are going to be in Cape San Blas. I have daily blogs planned (summer and sun editions), so make sure to stay tuned to learn how to travel healthy. Brittany will be keeping track of her stats to show that maintaing and losing weight doesn't have to be off-railed by vacation. Proper planning and preparedness is key. Check out our pictures on packing. Coming later this week we'll show you exercising on the beach (for all ages, Gavin has his 4 lbs. kettlebell packed already). We'll be travelling through the night, so most of them will be sleeping, but Saturday we're staying at a hotel in Alabama so we won't arrive in Florida until Sunday to grocery shop for fresh fish (once we've shopped though I'll make sure to post a picture of what we got for the week and the frig). We've already packed Oh-yeah boxes and shakes, as easy to grab meals. We've also packed fruit, for bowls in the morning, and egg muffins (check out the recipe in the archives). Can't forget the fish oil and olive oil too (never miss a day of fish oil)! Not to mention the kettlebells we've packed! I've got my 60 lbs. bell, Britt has 45 (although it was supposed to be a 50 but someone bought it!), Sue a 30, and Gavin's 4 lbs. We are ready to hit the road (I've got my Dr. Dyer on MP3) we've got plenty of food and we've got our bells, we are ready for some time in the sun! Florida here we come.

Featured Food: Blueberries

This week we're covering yet another one of the super-super foods; blueberries. These tiny little berries pack a lot of punch in the nutritional and health world! What better time to look at them then now too, because it is prime season for them. You can find fresh berries now up until October. So what are we waiting for let's find out about these little treats now!
A study by Tufts University looked at 60 different fruits and vegetables, and blueberries were number one for destroying free radicals. The antioxidant phytonutrients (anthocyanidins) neutralize the free radical damage to the collagen matrix of cells and tissues (otherwise this could lead to: heart disease, cataracts, varicose veins, glaucoma, peptic ulcers, cancer and hemorrhoids). It does this by cross-linking to the collagen fibers; making the matrix more stable. Wine is renowned for its ability to fight free radicals, but blueberries actually are 38% better at this than wine!
What gives blueberries that blue-red pigment? The answer is anthocyanins, which improve support structures for veins (actually the whole vascular system), improve capillary integrity, stabilize the collagen matrix, and enhance the effects of vitamin C. Now let's run through some of the other great benefits of blueberries. Ellagic acid (antioxidant) blocks the metabolic pathways that lead to cancer. The high soluble fiber protein in blueberries lowers cholesterol and prevents bile acid from transforming into cancer-causing forms. It's great for colon cancer, specifically. It stops proliferation and apoptosis (programmed cell death). The flavonoid Kaempfenol decreases the risk of ovarian cancer by 40%!
Not only are blueberries great antioxidants that fight free radicals, but they're great at preventing cancer. My suggestion? Make fresh fruit bowls (strawberry season is ending, but I still use them). Cut up some of your favorite fruits: cherries, blueberries, raspberries (great at Sams right now), blackberries, and strawberries.
Also my daughter has been experimenting and has really enjoyed the combination of blueberries and grapefruit.Not only are these all refreshing, but packed with antioxidants and low glycemic foods that won't spike your insulin! Want something a little more sultry? Try chicken or pork with blueberries, I have a recipe in the archives at the end of May for this.

B12

Initially I was going to just write about B vitamins (since there are 8 of them), but there was too much on B12, so we'll save B6 for a later date. Why is B12 so important? A lot of the writing on B12 is about defiency and it's effects on the brain.
B12 is also called cobalamin. It is the largest and most complicated vitamin.
As a water-soluble vitamin, it accumulates and is stored in the liver and other tissues. It works with folic acid to synthesis DNA and red blood cells, and is vital for the nerve cell (myelin sheath) health. The richest sources of B12 are: liver (lambs especially) and kidney; eggs, cheese, and some kinds of fish.
Low levels of B12 are associated with: asthma, depression, AIDs, multiple sclerosis, tinnitus, diabetic neuropathy, and low serum counts. Worst of all B12 deficiency is associated with the development of neurological dysfunction-Alzheimer's. A study on elderly, showed that those with lower B12 levels had a brain shrinkage, which explains the link to Alzheimer's because dementia has been linked with brain shrinkage. Also, studies have shown that B12 levels tend to be lower in women with breast cancer. Not only does it have such an effect on the brain but also the heart. B12 deficiency increases homocysteine, which is a known risk factor for heart disease and stroke.
So who is at risk most for B12 deficiency. Studies have shown that elderly and vegetarians tend to be suseptible to lower levels of the vitamin. B12 deficiency is such a big deal to the elderly because of the link to Alzheimer's. Some believe this increase is due to a decline in the intrinsic factor needed to absorb the vitamin from the small intestine, that most elderly face. The link to vegetarians is easy, because they're not consuming the products in which B12 are found, they would have to supplement in order to get the daily recommended value.
Bottom-line on B12: eat a varied diet rich in fish, liver, and eggs. Getting the vitamin in your diet should be substantial to providing B12, but if you are not ingesting it through food, consider a B complex vitamin (or most multi-vitamins contain B12), and help prevent problems in the future (honestly who wants dementia!)

Kettle is King!

Kettlebells, what exactly are they? Anybody that has been to our facility knows that I love kettlebells, but why? What's so great about them? Kettlebells resemble a bowling ball with a handle. They have a long history with old-time strongmen and were popularized by Russian athletes. Nowadays, though, they are used by celebrities, professional athletes, martial artists, and trainers alike. Why are they so great though? For starters they're easy to transport. Amp up any activity by bringing your bell with you (last year I did hill climbs up Deming Park hill, and lunge walks for a true test!). Going on vacation? Take your bell, so you don't lose what you've worked for. I'm going on vacation next week and I am packing my 60 lbs. kettlebell with me to workout on the beach. Why would you want to lug around a large bell though, what does it do? Kettlebells are great for a total body workout! One exercise can engage the muscles in your legs, back, core and arms! One little bell can work your whole body and you don't need all those expensive fancy machines, performing a bunch of exercises to make sure you work all your muscle groups. Wouldn't it be more practical to use one piece of equipment, do fewer exercises and get the same workout for less time and money? Also since it's a free weight it doesn't restrict your range of motion (like straight bars do), and it has momentum unlike dumbells. Let's look at just one movement with the kettlebell; the swing. Included is a video of my wife performing a swing, it's the most general movement with a kettlebell and we use it in most of our cardio plays. I found an artile called the "7 Kettlebell Swing Benefits" which pretty much solidifies my beliefs in kettlebell training. So here is a summary of reasons to swing! 1. They're highly efficient and allow for weight and fitness training at the same time. 2. They work the posterior muscles of the core and back, your glutes and hamstrings. For athletes these are important for activities like: sprinting and jumping. 3. They work a lot of muscles in a sort amount of time, but also get your heart rate up. 4. It's a functional ab workout (you're wasting time with sit-ups, all you're doing is working your hip flexors more than your abs, sorry!) 5. Trains all parts of your back; from the lower back all the way up into your trapezius muscles. 6. Build-up back endurance (thus limiting injury) by performing high-rep swings. 7. Great conditioner and fat burner (I've adopted the phrase "Nothing burns fat like swinging a kettlebell"); high intensity training has been shown to burn more fat than slow endurance training (like jogging, yawn!) So why not at least try them? There are a variety of exercises that you can do (including Olympic lifts). Test your strength and do a Turkish get up (a staple for Eastern European strongmen). Other personal favorites of mine are the squat press, windmill, juggling, and upside down floor press. Check back in next week when we'll have video of juggling and lunging with kettlebells from the beach. If you're a beginner, though, the swing is a great exercise! Things to remember though; always keep your head up, squat down to pick up and release the kettlebell, thrust the hips and let your arm just go along for the ride, and don't let the kettlebell carry you (keep erect). So go out, get your bell and enjoy (your whole body will love you for it).

Healthy Body, Healthy Brain

Where to start? The brain is one of the most (if not the most) complex, important organs in the human body; essentially it is the control center. Let’s begin by breaking down the brain into sections and responsibilities: prefrontal cortex (attention, judgment, planning, impulse control, follow-through and empathy), anterior cirgulate gyrus (shift attention and be flexible and adaptable to change), deep limbic system (emotional tone), basal ganglia (integrating thoughts, feelings and movements), temporal lobes (language, short-term memory, mood stability, and temper issues), parietal lobes (sensory processing and direction sense), occipital lobes (vision), and cerebellum (physical coordination, thought coordination, and processing speed). With all of these vital functions taking place in the brain, wouldn’t it be a good idea to take care of your brain? How can you do this?
*Stay hydrated! Your brain is 80% water, so this should be a no brainer. Even slight dehydration can increase stress hormone and do harm to the brain over time!
*Consuming antioxidant-rich fruits and veggies. Fruits and vegetables high in antioxidants reduce the risk of cognitive impairment and reduce oxidative stress. Also Vitamin E and C and beta carotene decrease the production of free radicals.
*Calorie Restriction! Consuming fewer calories has been proven to control weight, which in turn reduces risk of heart disease, cancer and stroke (which are associated with obesity).
*Balanced diet protein, good fats, and carbohydrates. Eating protein at every meal balances blood sugar levels.
*Get enough sleep! We’ve talked about this before (sleep restores hormones) but lack of sleep can impair cognition function.
*Use it (same connotation “if you don’t use it you’ll lose it”). It’s amazing how the percentage of books that people read drops after school. Forty percent of college graduates don’t read after graduation. Seriously? Start out slow, try reading once a month and progress to once a week maybe (read what you like!).
*Reduce the stress in your life. We all know that stress is no good (increasing cortisol levels in the brain and such). Elevated stress levels can effect concentration and productivity.
*Don’t allow your brain to shrink! Toxic things like smoking, drug abuse, and alcoholism can shrink your brain!
*Fish oil (we’ve already discussed this one, but it is that important to overall wellness)! Fish oil is great for cognition, memory, and mood.
*Fat (not just fish oil, but all those other great fats like olive oil). Grey matter in the brain is 60% DHA. Grey matter forms cell membranes and helps cells to function. DHA is vital for brain synapses, which in studies has been shown to promote emotional balance and positive mood.
So what does all this mean? The brain is so important to life and taking care of your brain and giving it what it needs now, will be beneficial down the road (being unhealthy, like having diabetes increases risk for dementia later in life). Give your body what it needs and don’t deprive it! Fuel it with a diet loaded with antioxidant-rich foods and great-tasting protein; don’t skimp on the fat either (it’s good for you)! Get sleep and most of all take your fish oil. The formula is simple and will make life better in the future. Wouldn’t you rather grow old, able to fully function, enjoy life with your family and friends, remember your life and have full cognitive capabilities!

Olive Oil

Most of us know or have heard of olive oil being a “good fat”. But why all the attention on olive oil and the Mediterranean diet? First let’s look at where olive oil comes from. Olive oil is made from olives (duh!). Once the olives have been picked they are then pressed (usually with a millstone). Most of the world’s olive oil is produced in the Mediterranean area, with Spain actually producing the highest percentage. The International Olive Oil Council (IOOC) defines quality standards and monitors authenticity. Most of the world’s olive oil is produced in IOOC nations. The U.S., however, does not belong to the IOOC. The USDA sets its own standards. Virgin oil is produced physical and not chemically. It has no processing (or at least it’s not supposed to) except for washing, decanting, centrifuging, and filtering. Virgin olive oil has an acidity of less than 2%, whereas extra-virgin olive oil has 0.8 or less percent. A sign of a good olive oil is a peppery aftertaste (which comes from the antioxidant tocopherol). Extra-virgin olive oil is considered superior because it contains the most polyphenols.
Olive oil high in polyphenols helps prevent cell aging and osteoporosis, as well as improving the lives of those with oxidative stress. In addition, olive oil has a great track record with heart disease and cancers. A six year study based on a Mediterranean-style diet showed that olive oil can reduce the risk of mortality by 50%. Another startling number is a case study which showed olive oil can lower risk for coronary heart disease by 47%! How is olive oil able to benefit the heart so much? Monounsaturated fats (like olive oil) are less likely to oxidize LDL (“bad” cholesterol), therefore cholesterol is less like to stick to the artery walls and form plaque, which ultimately leads to heart disease and stroke. Now for cancer! Oleic acid (main monounsaturated fatty acid) reduces Her-2 neu oncogene. This is associated with aggressive growth of breast cancer tumors. In addition most current research shows that olive oil consumption can reduce the risk of colon cancer.
Most notably are olive oil’s anti-inflammatory properties. Belly fat is associated with metabolic syndrome, obesity, and an increased risk of heart disease. Studies showed that a Mediterranean diet (with olive oil) was better at reducing belly fat than a high carbohydrate diet. Olive oil increased adiponectin, which, regulates sugar and metabolism, improves insulin sensitivity, and has anti-inflammatory effects. Less inflammation lowers asthma and rheumatoid arthritis rates, along with other chronic diseases. Polyphenol (oleuropin and hydroxytyrosol) lessen inflammation, therefore helping prevent bone loss and osteoporosis. Hydroxytyrosol prevents LDL oxidation, and platelet build-up. Also it is able to freely enter cerebrospinal fluid; it is beneficial to Alzheimer’s, Parkinson’s, and other degenerative diseases.
My advice for selecting oil is to look for an extra-virgin olive oil. They’re less processed. I like olive oil from the Mediterranean because they’re a quality, fresher grade of oil (note they are pricier). Cheap or less expensive brands from the grocery are usually lacking in the beneficial polyphenols. I like one’s from the Italian region, especially the Olio Beato (it contains high concentrations of hydroxytyrosol, therefore it’s great to fight inflammation, take with fish oil for even greater benefits). Good olive oil is characterized by a peppery aftertaste and should be smooth and almost buttery.