VLOG #2 Bamboo Bar and Breathing

We’re experimenting with our new Bamboo Bar and a quick word on breathing to release tight muscles!

 

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5 Reasons to Reduce Your Caffeine Intake

If you’re a crazy wide-eyed, coffee-chugging cafe goer, take a second to read these tips and see if you could benefit from keeping your caffeine levels in check!

1. Caffeine can cause dark circles under your eyes
It’s true. You thought it was fatigue but many dark circles come from eye strain (excessive computer use) or increased blood flow near the skin around the eyes from excessive caffeine intake.

2. Caffeine can cause irritability
According to a 2006 study, individuals who consumed 250 mg of caffeine three times a day had significantly boosted stress hormone levels in response to stress. That means you feel out of whack and irritated all day and leads us in to reason number three to reduce your caffeine intake.

3. Caffeine may make lower your immune system
The hormone mentioned above is called cortisol and it is a major player in your internal environment. too much cortisol can cause things like a lowered immune system, increased irritability, increased body fat and a reduction in muscle!

4. Caffeine can decrease your energy levels
Drinking coffee or other caffeinated drinks can give you a short-term energy burst. However, constant caffeine consumption can turn this stimulant in to an energy sucker. As your body adjusts to the constant stimulation by boosting adrenaline and jolting you to life, the long-term result could be a fatiguing of your body’s ability to create and produce adrenaline appropriately. Remember that our bodies are dependent on millions of chemical processes to function properly and a foreign chemical like caffeine can really disrupt the process.

5. Excessive caffeine can increase risk of heart disease.
While moderate caffeine (1-2 8 oz cups or 1 shot of espresso) intake can reduce your risk of heart disease, excessive caffeine can increase your risk according to an article published in the “Current opinion in Lipidology” Journal. Caffeine can narrow your blood vessels, increase stress on the interior lining of arteries, and an element called “diterpenes” in unfiltered coffee can increase your chances of cardiac issues.

If you need a great alternative, check out my post on DANDY BLEND

Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women.
http://www.ncbi.nlm.nih.gov/pubmed/16631247

Current Opinion in Lipidology
http://journals.lww.com/co-lipidology/Abstract/2007/02000/Coffee,_caffeine,_and_coronary_heart_disease.5.aspx

Have I Found the BEST Protein Bar?

A single bar of ultimate suck could be replaced by a bar of slightly lesser suck.

That’s how I usually feel when I’m selecting a protein bar. Here’s the usual (and very frustrating) scenario.

I’ll look through the endless walls of protein bars and pull out one that looks semi-nutritious, only to find it to be full of garbage, fillers and the oh-so-crappy-chalk-in-the-mouth milk concentrate. *bleh*. I’ll put that bar back and find another that’s actually made from natural ingredients. “JOY JOY!!” But alas, my hopes are once again dashed as I realized the “protein” bar has only 7 grams of protein….this is not a protein bar.

Then I’ll switch approaches and begin my search with “how many grams of protein” only to find that every bar with enough protein is ultimately, a greater measure of suck.

So, my friends, with a 6 small meal a day nutrition plan in place, I’ve been on the search for the ultimate bar…and I just may have found it.

PRESENTING….*drum roll*

Unknown

 

THE RISE BAR!!

The ingredients look like this

 

ALMONDS…..HONEY….WHEY PROTEIN ISOLATE…….that’s it….

 

The macronutrients look like this

 

20 G PROTEIN…..16 G FAT ….20 G CARB…..

 

Why is that so good? Here’s the breakdown: 

First, there are lots of proteins on the market but whey isolate is one of the easiest to absorb with the best amino acid profile. Specifically, it has a higher leucin count, which is associated with great muscle recovery and gain.

 

Second, the carb to sugar ratio is 1:1, which makes it a true protein bar. Many protein bars are really energy bars as you will find 3-4 times the amount of sugar as protein. In this case, the bar will supply an ample amount of protein without making your blood sugar go nutty.

 

Third, it’s natural…3 ingredients? Come on!

 

Four, they’re reasonably priced. At just a few cents over $2.00, it’s an acceptable price for a snack replacement.

 

As for the taste, I’ve not tried them yet. When I get my box in two days, I’ll send out an update but most of the disgusting taste you get from cheap proteins comes from the milk concentrate…of which this bar has none.

…Did I mention this is technically Paleo??

 

EAT EAT EAT NOM NOM

 

 

Virtual Training Now Available!

Do you love what you see here but you live too far away or can’t afford training? 

Virtual training is now available!

If you’ve read my testimonials, you know people are getting great results working with my company. People have reduced pain, increased sports performance, lost fat, built muscle and become healthier people!

What Do you get? 

-My expert advice any time you want via email

-3 strength workouts a week that are progressive and specified to you

-Nutrition advice and programming

 

What’s the investment?

$125

That means if you traded a daily starbucks, you could have more energy, a healthier body, increased vitality and become a healthier you!

 

How do I get started?

Comment or Email mywellfitlife@gmail.com today and we can start working on a healthier you 🙂

FREE Paleo Seminar!

FREE Paleo Seminar!

Better Health stores and I have once again joined forces to present you with an hour of exploration in the Paleo Diet! This is the diet that’s totally changed everything about the way I train. I have yet to see someone fully commit to the Paleo Diet without seeing incredible results. Come join at one of two stores this March!

Diarrhea Bears: Fake Sugars Are Poison

haribo-gummy-candy-sugarless-gummy-bears-5-pound-bag_5222_500

Explosive Diarrhea is your body’s way of saying, “I hate what you just fed me”

That’s right, I said it. If you eat something and find yourself violently expelling, you need to consider both the preparation and content of the item you ate. If MANY people are having such a response it’s time to consider that the food, though FDA approved, may be poison to your system. Enter Diarrhea bears.

I’m referring to a sugarless gummy bear manufactured by Haribo and sold on amazon.com among other places. The bears are gaining popularity from the hilarious reviews written by recent victims of the seemingly innocent chewy treats. You can see a collection of some of the funniest ones by clicking here or going to amazon.com and searching “Haribo Sugarless gummy”. Click on “reviews” and get ready for some potty humor. The package warns that people sensitive to sugar alcohols may have adverse reactions.

But WHY are people having these reactions?

Sugar alcohols and other sugar substitutes have been a staple of “healthy food options” for the past few decades but our nation’s health and further study continue to point us toward the idea that these FDA approved substitutes may be doing us more harm than good. These studies are suggesting that sugar substitutes may contribute to the body increasing fat storage, harm thyroid function, mess with metabolism, decrease absorption of other nutrients and screw up your hormonal profile. The sugar substitute rumored to be the culprit in the diarrhea bear fiasco is LYCASIN, a brand name for maltitol. The product is created by hydrogenating high maltose glucose syrups and used in many baking/confectionary applications because it’s 90% as sweet as sugar. If you’re not familiar with hydrogenation, that’s the same name used for the process in which fats are super-heated and turned in to Trans-Fats, the mighty killer of arteries everywhere.

Diabetics may look to this maltitol substitute thinking that it can help control their blood sugar but surprisingly, it rates a 52 on the glycemic index while sugar rates a close 60 and studies may show the substance has 3 calories per gram while sugar has just 4 calories per gram. I’m not sure why anyone would choose to consume a product that’s barely better than sugar and leaves them with gut pain and diarrhea for 24 hours…

I hope we can all learn and grow from situations like this. I hope we come to understand that our bodies are smarter than any organization or manufacturer and that if we listen to them, we may increase our opportunity to live a long and healthy life.

 

My rule of thumb is, eat things as close as you can to the way God made them.

 

Eat, sleep, dream and live in ways that help you to feel good inside and out.

 

 


 
A systematic review on the effect of sweeteners on glycemic response and clinically relevant outcomes
http://www.biomedcentral.com/1741-7015/9/123/

Digestion and absorption of sorbitol, maltitol and isomalt from the small bowel. A study in ileostomy subjects.
http://www.ncbi.nlm.nih.gov/pubmed/7859694

Beware Of The 5 lb. Bag Of Sugarless Gummy Bears On Amazon.com – The Reviews Are Priceless!
http://slightlyviral.com/beware-sugarless-gummy-bears-on-amazon-com/

5 Tips for Healthy New Years Resolutions

Well, that time is upon us once again where the world goes fitness crazy, health food flies off the shelves and sporting goods stores have a hay-day. New Years is upon us! I remember when I worked in a corporate setting, we used to “joke” about how the gym would be packed January through March and empty April 1st..

All joking aside, every moment you spend working on your health is a positive in the overall span of your life so if you’ve made a commitment to fitness in the past and have since failed, TAKE HEART! The time you spent focused on it will have benefited your overall life!

So as we come in to this new year, I would like to give you some tips to aid in your success, and to help make 2014 the healthiest, fittest year yet!

HEALTHY TIP #1: Write Down Your Goals and Be SPECIFIC

Don’t let yourself get away with vague things like, “I want to lose weight” or “I want to get rid of this chicken wing”. Really get down to the nitty-gritty and give yourself a time-line!

For example, if you say, “I want to lose weight”, ask yourself “How many pounds?” then ask yourself, “Is that realistic”? then ask yourself, “How long do I Think this will take”? (Healthy weight loss is 1 to 2 pounds a week). Set short-term goals (5-10 pound increments) and long-term goals and set up rewards that aren’t food along the way.

HEALTHY TIP #2: Pick One or Two Elements of Your Life to Change and Master Them

The biggest way to set yourself up for failure is to overcommit to a drastic change that you have to beat yourself up to follow. Now, there are a very few people who can make a complete life change in a moment but I have found those people are already millionaires so unless you’re a millionaire, take it slow! For example, commit to making it to the gym 5 days a week for an hour. During that time, you do some form of workout, but your commitment is just to get your butt there. Do this with sleep, exercise, diet, etc.

HEALTHY TIP #3: Get More Protein

Though I’ve tried to fight being a meat-head, I have to say that I consistently find protein to be one of the most beneficial elements of your diet to aid in fat loss and muscle gain. I have used my own body as a lab rat and found that if I want to gain mass, I shoot for 2 grams per pound of lean body mass. If I want to lean out, I shoot for 1.6 grams per kilogram of body weight. A fat loss person may want to shoot for 1.5 grams per pound of body weight by finding their weight, then their body fat percentage. Calculate what percent of your weight is fat. The other portion of your mass is lean body mass. Multiply this number by 1.5 and aim for it every day.

HEALTHY TIP #4: Get More Veggies

I don’t care if you like them, if you want to succeed, suck it up. Seriously, it’s that easy. I know of many, many people who have had “diseases” cured, lost weight, increased energy and mood, etc. simply by upping veggie intake. If you hate veggies, start juicing. No excuses. Veggies with every meal.

HEALTHY TIP #5: Pick Up a New Active Hobby

Play is the best form of exercise. The less you are inactive, the more you are active, the greater your chances to be physically fit. Besides, nothing is a greater motivator than seeing your gym work pay off in your physical activity. Can you skate faster? Jump higher? Crochet quicker? Whatever it is, incorporate fun in to your life.

Here’s to a happier, healthier, better, more well, fitter life in 2014!!

Sitting is Death: Running Warm-up for Desk-Dwellers

There’s a philosophy that many of us have in the training world that simply says, “Sitting is death”.

Why?

In short, sitting deforms your muscle balance. It makes the front of your leg muscle short, locks up your hips, overtightens your back, turns your core off and makes you a hunchback. Ever noticed an increasingly large number of people walking around with “texting neck“?

Because your body is an inseparable unite of tension and flexibility, It makes sense that a high impact sport like running could cause serious injuries if you don’t take measures to rebalance the system before you slam on it. With the Detroit marathon and other events coming up to finish out our cardio year in Michigan, I thought it would be great to give you runners a quick pre-running program you could do before you sprint yourway to victory.

This program, created by the National Academy of Sports Medicine doesn’t just stretch the body, it reactivates inactive muscles and lengthens overactive ones. All you need is a foam roller and dedication. Do this before you run and you’ll feel better, run faster and be less prone to injury.

LIVE WELL!!

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My Answer to Why Eating Animal Protein is Better than Eating Plants

1. Consuming only animal products can hinder your quality of life.

2. Consuming only plant products can hinder your quality of life.

3. Consuming both can create the perfect you.

One of the most common questions I get asked is, “Why are animal proteins better for you than plant proteins?”

The short answer is that in my opinion, they’re not. 

Now that you’re scratching your head because you know that I love Paleo and the foundation of Paleo nutrition is meat, let me explain.

Proteins explained:

A protein is a chain of smaller elements called amino acids which are glued together and used in the body. Proteins/amino acids are involved in building muscle, enzymes, hormones, antibodies, etc. They can also be used as a last-ditch effort to give the body energy. There are 21 amino acids which are used in the human body and these are broken down in to three categories. Non-essential, Conditionally Essential and Essential. Non-essential amino acids are amino acids that our bodies can create and include Alanine, Aspartic Acid, glutamic Acid and Selenocysteine. Conditionally essential amino acids can be produced by the body but may be lacking in high-demand situations like heavy training. These include Arginine, Cysteine, Glutamine, Glycine, Proline, Serine, Tyrosine, Asparagine. Essential amino acids are elements which the body can not produce and must be consumed in the diet. These are Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine.

According to a paper released in 2002 for the American Heart Association, John Mcdougall, MD, states that research has been performed as early as 1952 which showed vegeterians can, in fact, get a sufficient Amino Acid profile from plant sources without too much thought on variance. This flies in the face of one of the most common misconceptions that plant sources are incomplete and that the diet will be deficient of many of the essential amino acids on a vegetarian diet. Mcdougall ends his paper with condemning meats because they contribute to conditions like heart disease.

The one lack is that plants have fairly low levels of Methionine, an essential amino acid used to help the liver function, clear toxins and increase your body’s ability to heal.

According to a 2010 meta-analysis also released from the American heart Association, consumption of processed meats increase our risk for heart disease by more than 50%. Shockingly, they also conclude that consumption of non-processed red meats showed no increase in heart disease risk. So we find that red meats are taking the blame for what processing foods and adding preservatives has done to our health.

So on the surface, the question seems simple: Animal proteins aren’t all that much better than plants. But look a little deeper and we may find the real question is a little different.

The real question being asked is: Why are Animals healthier for me to eat than plants?

One isn’t healthier than the other, they need to work together. If you do a side-by-side comparison of animal and plant foods, you will find a truly amazing thing. Both plants and animal foods have weaknesses and strengths…but where one is weak, the other is strong and they form a PERFECT compliment. Go ahead, try it. Go visit nutritiondata.self.com and type in an animal food. Then open another window and type in a plant food. You will find that where one is low in a certain vitamin, mineral or nutrient, the other is high. Keep in mind that your body needs fat and cholesterol as well as protein to function.

So the long answer to the question is: Stop basing a food’s worth on a single nutrient.  It’s the combination of foods that you eat that create your body, health and lifestyle. Eat meat because it’s good for you in some ways. Eat plants because it’s good for you in other ways.

Eat simply. Eat close to the earth.

Mcdougall, John: Plant Foods Have a Complete Amino Acid Composition

Circulation.2002; 105: e197doi: 10.1161/​01.CIR.0000018905.97677.1F

Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes: A systematic review and meta-analysis

Published online 2010 May 17. doi:  10.1161/CIRCULATIONAHA.109.924977