Nuts are a Great Snack...

  • Nuts are a great source of healthy fats – monosaturated fats / polyunsaturated fats / -  help to lower LDL cholesterol 
  • Nuts are a great source of omega 3 fatty acids which protect against heart disease and contribute healthy brain functioning
  • Nuts are high in fiber which helps to prevent diabetes
  • Nuts are low on the glycemic index which also helps prevent diabetes
  • Nuts are a healthy source of protein 
  • Nuts are satiating due to their high levels of protein, fats and fiber
  • A handful of nuts a day decreases ones risk of heart disease and cancer by 20% 
  • Eat a variety of nuts for a variety of nutrients 

How Many Nuts Is The Right Amount For A Snack – Just 200 Calories???

  • 62 Pistachios
  • 29 Almonds
  • 22 Peanuts
  • 22 Cashews
  • 10 Pecans
  • 10 Macadamia Nuts
  • 8 Walnuts 

Recipe of the Week: Black Bean Burritos


Ingredients: 

  • 1 cup quinoa
  • 1 cup sprouted green lentils or sprouted mung beans
  • 1 bunch kale, stemmed, chopped and steamed or 1 head broccoli, cut into florets and steamed
  • Choice of grilled tofu, chicken, or salmon (optional)
  • 1 avocado, cut into wedges

For serving:

  • Bragg Liquid Aminos
  • Mixed fresh herbs such as parsley, cilantro or basil
  • 1 lemon, cut into wedges

Method: 

Cook quinoa and lentils or mung beans separately according to package instructions. Divide quinoa among four bowls. Top with lentils, kale or broccoli and your choice of tofu, chicken or salmon, if using. Garnish with avocado. Serve with liquid aminos, herbs and lemon wedges.

Enjoy!

The Reductionist View of Nutrition...

An old story: Six blind men are asked to describe an elephant.  Each feels a different part of the elephant’s body: leg, tusk, trunk, tail, ear, and belly.  Predictably, each offers a vastly different assessment: pillar, pipe, tree branch, rope, fan, and wall.  They argue vigorously, each sure that their experience alone is the correct one.  (taken from Whole – by Dr. Colin Campbell)

In 1962, 13% of the population was obese and in 2008 it is more than 1 out of 3 Americans at 34%.  Type 2 diabetes doubled between 1980 and 2008.  Hypertension increased by 30% between 1997 and 2009.

Why?

We have more medical advances than anytime in medical history.  We know more about the component parts of nutrition than ever before.  The supplement industry is making $25 billion dollars a year.  We have more prescription drugs than ever before.  And guess what?  The side effects of these same prescription drugs is the 3rd leading cause of death in the US behind heart disease and cancer. (Again, check out Whole by Dr. Campbell!)

Our modern science breaks it all down into fats, carbohydrates, proteins, vitamins and minerals, and this information is on every package.  We have been sold this idea that these reduced parts are the keys to nutrition.  We have slowly come to believe that the component parts of an apple, in supplement form, are better than just eating an apple.  

Dr. Esselstyn a cardiologist at the Cleveland Clinic conducted a study beginning in 1985.  His findings were published at 5 years and 12 years respectively.  In the eight years prior to his study his 18 patients with cardiovascular disease had a total of 49 coronary episodes (heart attacks, angioplasty, bypass surgery).  Esselstyn put his patients on a whole foods, plant based diet.  During the 12 year period there was only one new cardiac episode, and it was a patient who had veered away from the whole foods, plant based diet.  Those who stayed with the whole foods, plant based diet became cardiac-symptom free.  According to Dr. Colin Campbell this is the most profound health research ever. 

I am not saying researchers should not research.  I am not saying that there is not a benefit to researching component parts.  We know that vitamin C fights scurvy.  We know that female athletes need more iron and a supplement may be beneficial.  But, nutrition cannot be reduced to solely an attempt to understand each component part.  In fact the whole is more than the sum of its parts because we don’t understand the whole, whole.  The apple mentioned previously does a lot more inside our bodies than all the known apple nutrients ingested via supplementing.  The whole apple is more than the sum of its parts. Nutrition is really about Wholism.

A diet centered on whole foods that are plant based can literally heal so many diseases and conditions that the most natural conclusion regarding disease is that the most basic cause of disease is poor nutrition.  These diseases are manifested in thousands of different symptoms.  Sadly our modern nutrition, supplementing, and prescription drug companies focus on symptoms instead of the underlying cause – poor nutrition. 

Another Blue Zone and How They Forgot to Die

Recently my wife and I began watching a new series that airs on Sunday nights called The Wonder List.  Bill Weir the host travels to areas of our planet that are unique and may not be that way for much longer.  In the second episode of the series he visited Ikaria, a Greek island and so-called blue zone.  Several years ago I read a great book called Blue Zones by Dan Buettner.  Blue Zones are areas where the rate of centenarians is substantially greater than the rest of the world.  The original book included four blue zones – Sardinia, Okinawa, Nicoya, and Loma Linda.  Ikaria is the 5th blue zone. 

So, what did they find on the island of Ikaria?

·        1 out of 3 live to 90 years or more

·        Cancer rates are 20% lower than the rest of the world

·        Heart Disease is 50% lower than the rest of the world

·        Dementia is almost non-existant

But, why???  Science cannot pin it down exactly, but these are cultural lessons that may be part of their secret.

·        Goats Milk / Cheese – great source of protein, calcium and potassium.  High in the stress-relieving hormone tryptophan.  Goats pre-homogenize their milk making it more tolerable to human beings.

·        Movement is woven into daily living- daily gardening / yard work /walking to visit neighbors

·        Mediterranean Diet – meat only on special occasions and lots of vegetables, fruits, beans and whole grains all enjoyed with cholesterol lowering olive oil.

·        Herbal Tea when visiting with friends and neighbors – these teas lower blood pressure, are high in anti-oxidants and flush the body of sodium

·        The Nap!  People who nap reduce their risk for heart disease by 35%

·        Fasting – the Greek Orthodox has fasting built in and occasional fasting slows the aging process

·        Friends and Family – Ikarians make relationships familial and social a priority

 

Find ways to intentionally weave these habits into your life and become like one of the Ikarian men Bill Weir interviewed who said, “I forgot to die.”

 

http://www.bluezones.com/2014/03/ikaria-exploration-lessons/

http://www.cnn.com/2015/03/11/travel/gallery/the-wonder-list-ikaria/

http://www.cnn.com/videos/tv/2015/03/05/cnn-promo-the-wonder-list-ikaria-03-15-15.cnn-creative-marketing

The Active Couch Potato

Last Monday Amanda Durall, our manager / trainer at our satellite in the Volunteer Building, and I went to listen to Dr. Charles Fountaine, an exercise scientist at the University of Minnesota – Duluth.  He was a guest lecturer at UTC.  He spoke on this idea of the “Active Couch Potato.” In our post-modern society where work happens at a desk with a computer, we are becoming more and more sedentary.  We all understand the health risks that go along with being sedentary – metabolic disorders, heart disease, obesity, diabetes and increased risk of some cancers.  

This idea of the “Active Couch Potato” is the person who may sit 6-8 hours a day but then gets quality exercise for approximately 30 minutes a day.  Even if we are getting an hour of quality, vigorous exercise but sitting 6-8 hours a day, what are the consequences of all that sitting and how much does the activity time really help?  

There was a study in Britain from 1949 – 1952 in which coronary heart disease rates were studied in middle aged men who worked in the bus transportation system.  Two jobs were studied analyzing the bus driver and the conductor.  The bus driver basically sat all day.  The conductor walked up and down the aisles and to the second floor of the bus punching the passenger’s tickets.  The research found that rates of heart disease were significantly lower in the conductors as compared to the bus drivers. 

Granted this is intuitive.  It is also real science.  In the meantime, we must be creative and intentional to create more activity in our days.  How can we add more “bus conductor work” into our day so that we don’t just sit and then go bust our tails for thirty minutes to an hour and expect to be as healthy as we can be?  

Here are some ideas:

 Take a brisk walk for 5 minutes each hour of the day at work – it may be simply walking around the buildings hall and going up and down some steps or walking outside for 5 minutes and collecting some vitamin D as well

 Take a brisk walk during a coffee break or bathroom breaks for even 3-5 minutes 

 Takes some of your lunch hour to walk, either before or after

 Stand up whenever you can at work at least every 20 minutes – set an alarm to remind you

 Use a wireless phone so that you can get up and walk around your office as you talk 

 Walk to co-workers desk rather than emailing or texting

 Take stairs whenever possible

 Park as far as possible from your office

 Use a stand up desk 

 Sit on a stability ball or another form of an active desk chair 

 Get a pedometer & continue trying to break your daily step record - 10,000 is a great goal

 Take a family walk after dinner

 Get a dog and take the dog on a walk each day

Be intentional and set some goals from this list.  It is small, but like many things in life, the small investments over long periods of time add up.  Take a look at the following articles on this topic.

http://www.npr.org/2011/04/25/135575490/sitting-all-day-worse-for-you-than-you-might-think

https://open.bufferapp.com/healthiest-way-to-work-standing-sitting/

http://www.nbcnews.com/id/39523298/ns/health-mens_health/t/why-your-desk-job-slowly-killing-you/#.VQm-MI7F_To

How We Should Think When It Comes to CARBS...

There is a lot of confusion about “carbs”...aka carbohydrates. We often hear negative information regarding carbs, and there seems to be a general idea in the culture at large that carbs are bad.  However, this is too simplistic because carbs are an essential nutrient.  The key is an understanding of the difference in good and bad carbs.

One tool created to help understand carbohydrates is the Glycemic Index.  This term is gaining recognition in the public but may be misleading.  What is the Glycemic Index?  It is simply a tool to measure a foods impact on one’s blood sugar, rate of digestion and absorption.  Foods that fall below 55 on the GI scale are considered low, 56-69 medium, and 70+ are high.  Foods that are high on the GI scale will cause a large release of insulin.  This results in another essential fat burning hormone, glucagon, to not be released.  Those who consume a lot of high GI foods are in danger of gaining weight due to this response and putting themselves at risk for diabetes.  The GI is a good tool, especially in the clinical setting and for diabetics, but for the majority of the population it creates some confusion. 

Why is the GI confusing?  When we eat we tend to have a variety of foods on our plate.  Some of the foods will be high glycemic, some medium and others will be low.  Therefore, when we eat foods in combination as we do in normal meals there is a combined glycemic load.  The glycemic load for an entire meal may be appropriate; although, some foods may be individually high on the GI scale.  Another problem is that high GI does not mean unhealthy and low GI does not mean healthy.  For example, a banana is high GI and bologna is low.  But which is better for you?  Clearly - the banana! 

To further confuse the issue carbohydrates are often divided into groups.  One method separates carbohydrates as sugars, starches and fibers.  Another method groups them as simple or complex.  Although there is some use to these terms, they tend to create more confusion.  Most people would say we should not consume sugars or starches.  Others would say we need to consume complex carbohydrates, not simple carbohydrates.  There is some truth in this, but the reality is that most foods are a combo. 

So, how should we think about carbs?  It is very simple.  Is the food refined or whole? 

Refined foods are stripped of fiber, nutrients and water.  They are altered from their original form and do not really perform as a food.  It is like taking a tire off a car, removing the gasket from your oil filter and still expecting it to get you from point A to point B.  It is no longer a whole car and no longer functions as a whole car.

Whole plant foods such as veggies, fruits, beans, and whole grains are typically high in carbohydrates; however, because they have not been deconstructed and are in their whole form, they work delivering health, wellness and nutrients to our 3 billion cells.  All whole plant foods always contain fiber, and this is a key to whole foods keeping the glycemic index in check, protecting our pancreas and ultimately saving us from diabetes and heart related diseases.

The key is not understanding glycemic index, simple vs. complex, sugars vs. starches.  The key is simply consuming carbohydrates that are whole foods.  Whole foods are self-correcting for both calories, the glycemic index and hunger.  So, eat your veggies, fruits, beans and whole grains!

Those who are hypoglycemic, diabetic or who have other food related issues should consult their physician regarding their food choices. 

Personal Training Tips//Are you doing the typical adult male workout?

What is the typical adult male workout??? Well since you asked … it goes something like this:  20-30 minutes of cardio on elliptical, bike, or treadmill – some upper body exercises like bench press, shoulder press and curls – and finish with some sit ups. 

You might be thinking that is what I do every Monday, Wednesday and Friday.  Well it is certainly better than nothing, but this is why it is incomplete. 

The 20-30 minutes on cardio are good.  On the elliptical or bike it is easy on the joints and provides some heart healthy exercise.  But often it is done the same way over and over for years the same way.   Not only is this boring but it does not introduce a novel stimulus to force the heart and lungs to get stronger.  But this is not the biggest issue because even walking regularly is great heart healthy exercise. 

The weight training that focuses on the chest, shoulders and biceps is more about vanity and middle school, locker-room insecurity than anything else.  The problem with these upper body exercises is that they are typically not balanced with the appropriate amount of scapular retraction that is necessary to keep from developing shoulders that are rotated improperly forward, impingement of the shoulder, and other functional deficiencies.  The solution is to include the following exercises and their variations: bent over rows, seated cable rows, lat-pull downs and pull-ups.  These pulling exercises need to be done with proper form, proper sets and reps relative to the pushing work. 

Sit Ups are not terrible but they are a flexion exercise, and for most people today flexion is what we are doing all day long.  As we sit in our chairs at our computer like I am right now, we typically sit with poor posture with a curved spine – sitting in flexion like a sit up.  What we need is extension and the best exercise is the plank.

Finally, all of us tough, big, macho men avoid working our legs.  Do you know why?  Well, the excuse is "it hurts my knees," but the real reason is squatting, lunging and deadlifting are hard.  Often the adult male knee hurts because they are not doing enough squatting, lunging and deadlifting to build strong supportive tendons and ligaments.  We live on our feet and if we are going to maintain a truly functional body then we must be able to move in all planes of movement bending at the ankles, knees, hips and low back. The best way to develop the functional strength needed to do the simple things of life such as getting on and off a toilet, in and out of a car, on and off the floor, going up and down steps, kneeling or bending low,  and balancing on a stool is to work our legs and work them in a full range of motion.

Men, if this describes your workout you need to make some changes.  If you can make these changes on your own, great!  If not it could be helpful to use a personal trainer for a short period of time. In the same way that we have all taken educational courses to equip ourselves for different aspects of life using a personal trainer for a short period of time, like taking a class, could be the best overall health investment you have ever made.  

Charity Drive honoring our client Karla McKamey with McKamey Animal Center

March 23rd -28th

Forte Fitness will donate $1 per trained session to the McKamey Animal Center

 

McKamey Animal Center Mission Statement:

To protect animals from neglect, abuse and exploitation; to advocate for their interests and welfare; to reduce the unwanted pet population through an effective spay and neuter program; and to inspire and educate our citizens toward an awareness and compassion for all living beings.

 

What is McKamey Animal Center?

On any given day there could be between 250-420 animals at the McKamey Animal Center.  MAC provides a safe state-of-the art facility for over 5300 unwanted and homeless animals in the Chattanooga area. Those animals remain in the center until they can be either reclaimed by their owners, re-homed via adoption at the shelter or through rescue agencies if adoptable.  In addition to sheltering animals MAC provides commissioned animal control officers to enforce both City and State laws pertaining to animals. Those officers conduct the investigation of all animal related complaints from barking dogs to animal cruelty as well as the impoundment of stray, injured animals and animals at risk of neglect or abuse.  MAC also provides numerous programs and services funded through donations and grants to the citizens of Chattanooga that will further protect people and animals and enhance the quality of life through intervention and outreach programs. In addition MAC services an additional 5000 animals outside of the shelter that may never have to enter the shelter because of these programs.  Over the last year, McKamey Animal Center has increased the population of animals who receive potentially life-saving care by 300%.  This year alone we have reduced the euthanasia rate by 35%, and we have increased the adoption rate by 6%, which is pretty significant given the reduction in euthanasia.

 

From Forte’s client Karla McKamey:

“Forte Fitness improves my body and mind, my involvement with McKamey Animal Center improves my spirit.  Both places have been beneficial to my health and well being.  The friendships I have made at Forte Fitness with trainers and members are lifelong.  They motivate and inspire me and from that I have more to give to animal rescue.”

Personal Training Tips//Machine versus Free Weights

An issue that concerns me is the use of machine weights.  They are useful and may have their place in one's training regiment.  However, there are some things you should think about before using them regularly. 

Machines are mainly useful to big box gyms.   Machines do not require a spotter, proper technique, they are easy to use, adjustable and safe in the short run.   Machines allow big box gyms to draft their member's accounts without actually having to serve their members in a personal or intentional manner.  

A common misconception I have observed is the idea that having a lot of weight machine equipment is a sign of a great gym.  It may or may not be.  First the human body itself is the best machine to use to develop healthy fitness levels.  Let's face it, if you cannot move your own body in all planes of human movement freely and with balance, then you have some real problems.  Functional training with one's body weight with exercises such as push-ups, pull-ups, planks and lunges and their variations are some of the most functional movements that exist.  

A real problem with machine weights is that the machine is balancing the weight and not the body and its joints, tendons and ligaments.  The best exercises are ground based and move multiple body parts in full ranges of movement in an integrated and connected manner.  In general machines are not ground based and isolate muscles rather than allow them to work in an integrated manner.  Real human movement happens in one connected chain, not in isolation, and it is typically ground based.  

For example, let's say you are using a leg extension machine, which is isolating your quadricep muscle.  On these types of machines your feet are not in contact with the ground.  You are working an important leg muscle, but you are isolating it.  The result is a real "pretty quad" that is not functional and not safe.

The reason it is not functional or safe is that when humans use their legs they do so to walk, jog, run, sprint, change direction or jump.  When humans move in these ground-based patterns the feet are in contact with the ground.   When the feet are in contact with the ground the ankles, knees, hips, low back, tendons and ligaments develop strength in proportion to the muscular strength gained in the quadricep muscle.  Building a muscle in this manner develops a functional muscle and a reduction of potential injury in all the joints previously mentioned.  A quadricep muscle that is isolated will grow out of proportion in regards to strength relative to the ankle, knee, hip and low back and their associated tendons and ligaments.  This is not safe and places the ankles, knees, hips and low back at risk for injury.  

Machine weights can be helpful for rehab for a period of time and to help build enough strength in areas where a person may be lacking.  A common example would be a person who cannot perform a pull-up that works the back and biceps.  A lat pull machine will allow someone to work the back and biceps in a similar manner to a pull-up.  But even in this situation a machine is not absolutely necessary as pull-ups can be modified and varied in such a way that most anyone can perform them.The take away is to work towards being able to use your body weight to proficiently perform push-ups, planks, lunges and at least a modified pull-up.  Free weights are an excellent way to build a functional body and develop a higher level of performance with one's body.  Free weights require more knowledge, better technique, and at times a spotter.  

Health requires that we build a body that is functional and will stand the test of time allowing all of us to maintain our independence as long as possible.  As we age we need to be able to do the simple things of life such as getting on and off the toilet, in and out of a car, on and off a bed, getting up from the floor, stooping low and balancing on steps or a stool.  Make it your goal to build a truly functional body that can perform push-ups, planks, lunges and modified pull ups.  

If you don't know where to start that is when a personal trainer can be of great help to get you started and moving toward exercising independently, safely and effectively.  The cost of a personal trainer is a smart economic choice relative to the consequences of injuries, potential loss of health, and independence.  Get started!  It is almost never too late!