Why Buy Organic?
Mon, Jun 17 2013 12:04
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Does eating organic matter? I've touched on this subject before, but it probably fell on deaf ears because I'm a random internet blogger (I don't blame you). But here's some video evidence to back my claim from a highly regarded doctor practicing in the United States. Google Dr. Serrano for reference sake and then watch the video uploaded by John Meadows of mountaindogdiet.com below.
Cliff notes:
1) Anything you buy with fat in it should come from organic sources. That includes dairy (milk, cheese etc.) and animal proteins. My go-to recommendations are grass-fed beef and wild caught fish (not farmed). Grain-fed beef stand around in their own feces chomping on pesticide and fertilizer laced grain, while farmed fish are fed a similar diet in small retainer ponds. It stands to reason that a combination of diet and lack of mobility leaves them in an unhealthy state, but for good measure I'll explain Serrano's explanation further. These cows are fed grain, which is unnatural for their digestive systems, leading to the necessary use of antibiotics to keep them from getting sick. All of this junk that's ingested doesn't ALL come out through digestive processes, much of it is stored in fat cells out of necessity, which you eventually consume in that high fat beef you eat for dinner. If you are getting grass-fed meat from a local farmer, chances are extremely high it will be organic. Grass-fed beef has numerous other health benefits, including an abundance of omega-3 fatty acids.
2) Buy organic produce when applicable: As the video explains, some fruits are much worse than others when it comes to pesticide use, so shop wisely. Those near to the ground require a lot more pesticide use (think strawberries and cherries), while you can save yourself the added expense if the produce naturally has a thick skin (bananas, avocados, kiwi).
Be sure to sign up for my newsletter on the right-hand sidebar for instant updates via email (I promise not to spam you into oblivion...)
Cliff notes:
1) Anything you buy with fat in it should come from organic sources. That includes dairy (milk, cheese etc.) and animal proteins. My go-to recommendations are grass-fed beef and wild caught fish (not farmed). Grain-fed beef stand around in their own feces chomping on pesticide and fertilizer laced grain, while farmed fish are fed a similar diet in small retainer ponds. It stands to reason that a combination of diet and lack of mobility leaves them in an unhealthy state, but for good measure I'll explain Serrano's explanation further. These cows are fed grain, which is unnatural for their digestive systems, leading to the necessary use of antibiotics to keep them from getting sick. All of this junk that's ingested doesn't ALL come out through digestive processes, much of it is stored in fat cells out of necessity, which you eventually consume in that high fat beef you eat for dinner. If you are getting grass-fed meat from a local farmer, chances are extremely high it will be organic. Grass-fed beef has numerous other health benefits, including an abundance of omega-3 fatty acids.
2) Buy organic produce when applicable: As the video explains, some fruits are much worse than others when it comes to pesticide use, so shop wisely. Those near to the ground require a lot more pesticide use (think strawberries and cherries), while you can save yourself the added expense if the produce naturally has a thick skin (bananas, avocados, kiwi).
Be sure to sign up for my newsletter on the right-hand sidebar for instant updates via email (I promise not to spam you into oblivion...)
Comments
Not All Fat Cells Are Created Equal
Wed, Jun 5 2013 01:28
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Without getting too "sciency" on you (I've probably lost half my readers already), there are several types of fat cells, the most relevant being White and Brown.
If you’re lean, and less insulated with white fat, you'll have a good amount of brown fat, as it's sprung into action to keep your skinny ass alive!
If you aren't lean, you can help yourself by sparking brown fat. For one, if you keep the heat down at home, you may benefit in the brown fat department. Why is that? Being cold engages the body's "fight or flight" sympathetic nervous system (1), which subsequently triggers brown fat into action, oxidizing calories for energy, and later body fat stores, to keep you ticking along. Try to win a heating bill argument with the significant other with that one, but tread with caution (and don't identify me as your source).
White fat cells actually constitute an endocrine organ, and regulate a lot of bodily processes, but the problem with them is if they get too big, so do you, through such unfortunate mechanisms as insulin resistance, inflammation and nasty cardiovascular events.
You're much better off keeping white fat cells at a minimum and focusing on creating an abundance of brown fat.
How the heck does one accomplish that, you ask?
If you aren't lean, you can help yourself by sparking brown fat. For one, if you keep the heat down at home, you may benefit in the brown fat department. Why is that? Being cold engages the body's "fight or flight" sympathetic nervous system (1), which subsequently triggers brown fat into action, oxidizing calories for energy, and later body fat stores, to keep you ticking along. Try to win a heating bill argument with the significant other with that one, but tread with caution (and don't identify me as your source).
Are you one of those people who complain about others that seem to eat their way to a lean, mean physique? They may naturally be higher in brown fat, but more likely they score high in the categories below, whether they do it intentionally or not.
If you think you're "brown fat" challenged and limited by your genetics, think again. Those who work outdoors in the cold have more than their share of brown fat (2), and brown fat levels actually increase in the wintertime in cold climates (3). This suggests to me that everybody can get their body in a fat burning environment with the right tools. But even if you aren't willing to go streaking down Portage & Main on one of those minus-40 winter nights to create more brown fat cells, there are other ways to increase your fat burning prowess.
1. Eat spicy foods and drink green tea: Capsaicin, in spicy peppers, is thermogenic and appetite suppressive(4).Oddly, considering feeling cold seems to be the best way to turn on brown fat activity, this hot spice which turns you red in the face mimics the effects of cold on brown fat, exciting them in much the same fashion. Buy some kimchi and thank me later! Even green tea acts along a similar pathway in studies.
2. Work your butt off: We all know exercise turns on the sympathetic nervous system, too, which as you learned earlier, creates brown fat cells. In scientific terms, according to Scott Stevenson's article on mountaindogdiet.com, a 2012 study found a protein produced in skeletal muscle during exercise makes fat cells turn brown (5).
3. Get some sun: Further still, sunlight exposure triggers skin cells to brown themselves, which might explain the connection between Vitamin D and fat loss that's been reported in recent years, so don't be afraid to get some rays (in moderation of course).
4. Eat the right foods: Conjugated Linoleic Acid (CLA) and Essential Fatty Acids (found in abundance in wild fish and grass-fed meats) mimic the activity of brown fat cell activity by stimulating fatty acid oxidation. Buy your supplements or get from the aforementioned whole food sources.
1. Rao, F., et al., Adrenergic polymorphism and the human stress response.Annals of the New York Academy of Sciences, 2008. 1148: p. 282-96. http://www.ncbi.nlm.nih.gov/pubmed/19120120
2. Huttunen, P., et al., The occurrence of brown adipose tissue in outdoor workers.European journal of applied physiology and occupational physiology, 1981. 46(4): p. 339-45. http://www.ncbi.nlm.nih.gov/pubmed/6266825
3. Saito, M., et al., High incidence of metabolically active brown adipose tissue in healthy adult humans: effects of cold exposure and adiposity.Diabetes, 2009. 58(7): p. 1526-31. http://www.ncbi.nlm.nih.gov/pubmed/19401428
4. Yoshioka, M., et al., Effects of red-pepper diet on the energy metabolism in men.Journal of nutritional science and vitaminology, 1995. 41(6): p. 647-56. http://www.ncbi.nlm.nih.gov/pubmed/8926537
5. Huh, J.Y., et al., FNDC5 and irisin in humans: I. Predictors of circulating concentrations in serum and plasma and II. mRNA expression and circulating concentrations in response to weight loss and exercise.Metabolism: clinical and experimental, 2012. 61(12): p. 1725-38. http://www.ncbi.nlm.nih.gov/pubmed/23018146
Image courtesy 7bigspoons.com
Taming The Silent Killer
Tue, May 28 2013 12:21
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I'm sure you've been warned about it or had a family member diagnosed with High Blood Pressure (Hypertension), also known as the “silent killer," at some point in your life.
HBP is the leading cause of kidney failure, and is also a risk factor for stroke and other cardiovascular catastrophes. If left unattended for too long, bad things happen.
No matter your age, get tested at the same time each day over a period of a week - when you are not under the effects of caffeine or fresh off the court after a hard workout - and determine your average reading. If you fall into one of the three high categories below, basically anything over 120/80, some preventative steps should be taken. But before running to your doctor for some side-effect ridden meds, try some of my recommendations below. Even though it's probably the most common cardiovascular condition, it's surprisingly easy to control if proper steps are taken on a consistent basis.
Tips to lower BP:
1) Cardiovascular Exercise: If you've followed my blog at all over the last year (hi, mom), you know I'm not a huge fan of endurance exercise for the athlete or bodybuilder. There comes a point of diminishing returns where muscle loss outweighs fat loss, and that's not what I'm about obviously. But there's no arguing the heart benefits of cardio. No matter how much weight lifting you do, or how many super sets, the blood pressure benefits of anaerobic exercise are minimal compared to a half hour-plus of hard cardio on the bike or jogging around the neighbourhood. I prefer interval cardio a few times a week (beer league hockey counts) as studies suggest more of an anabolic environment that way, but if that's not an option, get on the bike and sweat it out at least three times a week.
2) Dietary Changes: Try to minimize salt intake, or drink a lot of water to compensate. Salt is an important tool in the athlete's arsenal - you sweat a lot out during exercise and need to replenish - but lots of today's fast food options have excessive amounts. Drink water! Eat healthy! Sounds relatively simple, right?
3) Supplements: There's no doubt blood pressure medications will have the desired effect of lowering blood pressure, but that comes at a cost. Many of today's pharmaceutical drugs are over-prescribed when some of the above changes should be attempted first. The meds have side effects, so don't think it's a magic pill you can take once a day and cure all your problems without taking a hit somewhere else. So what can you do if cardio and dietary changes haven't lowered your numbers enough? CoQ10 / Ubiquinol is a proven over-the-counter supplement. The latter version is better absorbed, though harder to find. Available in pill form. I've heard cranberry extract, hawthorn berry and celery extract as well, but haven't seen enough documentation to give them my ringing endorsement.
Reducing your body weight is helpful too. But by implementing the above methods, I can nearly guarantee you'll lose some weight in the process anyway. A win-win. You're never too young or too old to make a change here, so get on it.
Stay healthy, my friends!
HBP is the leading cause of kidney failure, and is also a risk factor for stroke and other cardiovascular catastrophes. If left unattended for too long, bad things happen.
No matter your age, get tested at the same time each day over a period of a week - when you are not under the effects of caffeine or fresh off the court after a hard workout - and determine your average reading. If you fall into one of the three high categories below, basically anything over 120/80, some preventative steps should be taken. But before running to your doctor for some side-effect ridden meds, try some of my recommendations below. Even though it's probably the most common cardiovascular condition, it's surprisingly easy to control if proper steps are taken on a consistent basis.
Tips to lower BP:
1) Cardiovascular Exercise: If you've followed my blog at all over the last year (hi, mom), you know I'm not a huge fan of endurance exercise for the athlete or bodybuilder. There comes a point of diminishing returns where muscle loss outweighs fat loss, and that's not what I'm about obviously. But there's no arguing the heart benefits of cardio. No matter how much weight lifting you do, or how many super sets, the blood pressure benefits of anaerobic exercise are minimal compared to a half hour-plus of hard cardio on the bike or jogging around the neighbourhood. I prefer interval cardio a few times a week (beer league hockey counts) as studies suggest more of an anabolic environment that way, but if that's not an option, get on the bike and sweat it out at least three times a week.
2) Dietary Changes: Try to minimize salt intake, or drink a lot of water to compensate. Salt is an important tool in the athlete's arsenal - you sweat a lot out during exercise and need to replenish - but lots of today's fast food options have excessive amounts. Drink water! Eat healthy! Sounds relatively simple, right?
3) Supplements: There's no doubt blood pressure medications will have the desired effect of lowering blood pressure, but that comes at a cost. Many of today's pharmaceutical drugs are over-prescribed when some of the above changes should be attempted first. The meds have side effects, so don't think it's a magic pill you can take once a day and cure all your problems without taking a hit somewhere else. So what can you do if cardio and dietary changes haven't lowered your numbers enough? CoQ10 / Ubiquinol is a proven over-the-counter supplement. The latter version is better absorbed, though harder to find. Available in pill form. I've heard cranberry extract, hawthorn berry and celery extract as well, but haven't seen enough documentation to give them my ringing endorsement.
Reducing your body weight is helpful too. But by implementing the above methods, I can nearly guarantee you'll lose some weight in the process anyway. A win-win. You're never too young or too old to make a change here, so get on it.
Stay healthy, my friends!