Cutting through the False Information - True Science Health Influencers

There’s a lot of false information and conflicting information about health, fitness and longevity.   From social media influencers, supplement companies and food marketers who seek fame and fortune.  I try to wade through the fluff and provide accurate information.  When it comes to your health, it’s a matter of adopting proper habits and eating nutritionally. 

Here are a couple of well known and trusted youtube/podcasters you may be interested in;

If you want to learn more about living young and dying old,  I recommend you listen to Chris MacAskill’s Viva-Longevity youtube channel.  https://www.youtube.com/@Viva-Longevity

I just finished listening to a Rich Roll podcast with Dr. Dawn Mussallem, a Mayo Clinic oncologist who survived stage 4 cancer at 26, heart failure, and a heart transplant—then became the first person to run a marathon within a year of receiving a new heart. In the podcast they discuss the integrative approach to cancer treatment, why exercise might be as powerful as chemotherapy, the power of mindset, and more.  The main takeaway she states is that no matter how old you are if you change your habits and start eating and focus on being more healthy, you can;

If you're 60, you can ADD 8 MORE YEARS to your life.  

If you’re 80, you can ADD 3.4 MORE YEARS to your life.

And besides that, you start feeling better right away.  You have more energy, start sleeping better and your mood is better.  Who doesn’t want to feel more joy in their life?

To listen to the podcast check it out here;

https://www.youtube.com/watch?v=sDQ4t4haMJc

Still skeptical?  

Diseases can be effectively treated by diet including;  diabetes, obesity, heart disease, kidney disease, liver disease, colon cancer, prostate cancer, blood cancers, digestive cancers, metabolic syndrome, high blood pressure.

Another reliable source is Dr. Michael Greger of Nutrition Facts and author of How Not to Die.  He just released a video emphasizing the best diet to treat these diseases:  

https://www.youtube.com/watch?v=R2mevFTWsTM

Finally,  Jack LaLanne, deemed the “Godfather of Modern Fitness” believed every human being can attain maximum body health and fitness if they will practice moderation, eat the most natural foods, and exercise on a regular basis.  Jack LaLanne accomplished feats of super human strength through his life even into his 80’s. He showed the world that you can achieve anything in incredible ways such as swimming from Alcatraz to shore while having his hands cuffed and feet shackled.

Lalanne opened the first health club in 1936 and designed many of the familiar exercise machines and cable-pulley systems being used today.  Oh - and don’t forget “Jumping Jacks”....

Jack was very strict towards his diet and lived to age 96.His diet philosophy was that –“If man makes it, don’t eat it”. He was always i n favor of eating raw rather than eating cooked food. His diet included plenty of fruits and vegetables. He stayed away from meat and only ate fish. 

If it boils down to a true health influencer Jack LaLanne was the real deal.

https://jacklalanne.com/home-3046

Are you Exercising or Training?

Ok,

Are you Exercising or Training?

Exercising - is moving without full engagement.

Exercising is physical movement.
Exercising is going through the motions.

Training is goal oriented.
Training is with a purpose, outcome and a result.
Training is pushing yourself to get optimum results.

So what are you doing????

Regrets

Not happy with your body but finding it difficult to motivate yourself to go to the gym? Harness the power of regret and avoid reflection.    According to Richard Wiseman, the author of 59 Seconds: Change your life in under a minute, taking a few moments thinking about how much you will regret NOT going to the gym will help motivate you to get going.

And when you get there, stay away from mirrors.  Researchers believe that the mirrors may encourage people to focus on their less than perfect bodies and do more harm than good.

Better yet, come out to this weeks Dynabody Total Fitness class.  You definitely won’t regret coming and you don’t have to worry about mirrors :0)

This Tuesday March 15 – Bannatyne School 6:30 pm

This Thursday March 17– Strathmillan School  6:30 pm

Can’t make it?  Mark it on your calendar – the spring session starts April 12^th and 14^th and goes until mid June. 

Hope to see you there!

Doug

6 Pack Abs

Here’s a simple question for you.

What is the area most people talk about when they want to firm up, lose weight and look good?

Abdominals of course. 

You hear of people wanting to trim down their waistline – wishing for “6 Pack Abs”.   No muscle group is more noticeable for men or woman than their abs.     Getting firm abdominals is simpler than you may think. Even if you have a flabby stomach, you can reverse this “excess baggage” and reveal a more chiseled midsection you always hoped for.

Tips to sculpt your midsection:

1.   Be active - Move whenever you can.

2. Perform core and functional exercises.

Core training strengthens and stretches key muscles of the spine and lower torso and provide a solid foundation for all other movement.   Adequately conditioned abdominal & back musculature represents the key “coupling” link of the body that connects movements between upper & lower body.   Functional exercises involves training your core in a manner that is similar to daily life and sport demands.

3. Stay Focused.

When you exercise your abs, focus on your midsection.   Don’t just “go through the motions”.   Picture your stomach getting smaller, tighter and stronger..

4. Tense your abs 

Like any muscle you train, squeezing the muscle on contraction results in the best training effect.

Your abdominals are no different.   for best results do the following;

When working the Rectus Abdominus:

Tighten or Tense your abs and push out your belly button during the concentric action shortening the distance between your ribs and   pelvis. This is key - and is referred to as “Hollowing”, which is the opposite of sucking in your gut.

When working the Obliques & Transverse Abdominals:

Contract or squeeze your abs (sucking your bell button in).

5. Always engage your stomach muscles. 

Lift your chest and suck in your gut when you walk.   Do tummy tucks and perform the Vacuum exercise.   Eventually this will take some time to get used to, but if you do this religiously you will see results in no time.

6. Eat the right foods. 

This is a must.   You have to lose body fat, not weight, in order to “see” your abs and this can only happen when you eat high quality foods.   This will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you from gaining fat.

Six-Pack Killer Abs are a result of low body fat not training.

7. Eat 5 or 6 properly balanced meals per day

Emphasis is on lean proteins, fruits, vegetables and good fats.   Sources of healthy fats included nuts, fish, olive oil, and flax oil.   Remember that nuts are high in calories so be careful you do not over do it.

8.   Get enough sleep.

Ensure you get enough sleep consistently.

9. Incorporate Resistance training.

Perform strength training with moderate to heavy weights.     This includes strengthening your midsection with added resistance.   Not only will this tighten your abs, but will help to boost your metabolism making your body a fat burning machine.

10.   High Intensity Interval Cardiovascular Exercise

This is the best way to burn fat.   It    also improves cardiorespiratory fitness.

An added benefit is that high intensity interval training takes less time than regular aerobic conditioning.

If you follow these 10 tips, you can achieve maximal abdominal development.   And remember that when you tighten your abs, the rest of the body will follow.

The Biggest Ab Mistakes

1.Eating too big of portions – moderation is the key.

2. Spot Reduction does not work – you need to lose fat.

3.You have an unbalanced diet – focus on 5 or 6 balanced meals per day.

4. Lack of concentration – aiming for reps rather than technique.

5. Not drinking enough water – water helps flush out waste products.

6. No training variety – vary the exercises and work the whole core – keep your body guessing.

7. Poor Cardio Sessions.   Moderate to High intensity workouts are necessary.

8. Working your Hip Flexors rather than your Abs – your trunk only flexes a maximum of 45 degrees, any more and you are using your hip flexors.  Focus on crunches, planks and core exercises rather than sit ups.  

9. Too much alcohol – hey beer is great but drink in moderation if you want to get rid of the beer belly.

10. Lack of sleep – rest is a prerequisite for optimal results.

LIFE EXPECTANCY & HEALTHY LIFE EXPECTANCY

Current life expectancy for Canadians is 82.5 years, although not in the top 10 (11^th) we are doing much better than our friends  South of the 49^th parallel (ranked 36^th) (1)…

According to Employment and Social Development Canada, men were expected to spend 88.0% (68.9 years) of their life in good health, compared with 85.8% (71.2 years) for women. Although women had higher life expectancy, men were expected to spend a higher proportion of their life in good health.

Wow!  In other words you can expect about 10 years of life in poor health.   Yikes!

Taking gender out of the equation, Chronic conditions are the main cause of lowered HALE (Health-Adjusted Life Expectancy.    Of that, Depression is a major cause.  In addition, obesity and stress continues to be on the rise. 

For the majority of people, they can improve their healthy life.

There are no magic pills, no short-cuts, no special diets, machines or routines that will result in “getting into shape”    Even if there was a magic pill – and you could afford it…there are much more benefits to exercise.  Besides adding strength and tone to the muscles, exercise works your heart and lungs.  An exercise pill won’t build your self-esteem and confidence you get from a good work-out.  Resistance and Aerobic exercise can improve your mood, add brain power, help your sex life, and change your body for the better.

Your food intake is also so very important.  -  Proper nutrition is 60% of the effort in building a healthy strong body.   Follow a properly balanced eating schedule.  Eat 5 or 6 meals of fruits, vegetables, lean cuts of meat, chicken and fish per day.  Stay away from sugar, processed and fast foods.   Focus on Calories in vs Calories out.  Do not fall in the Diet Trap and become part of the yo-yo phenomenon.  You can’t stay on a diet forever. 

It is important to find a lifestyle that works for you.  The best results come from a long-term strategy involving permanent change in both eating and activity habits.  

You can live your life in good health – start now!

  

DYNABODY TOTAL FITNESS SPRING CLASSES!

Well it sure did feel like spring outside didn’t it? !

There is still a couple of DTF classes available before the new sessions start.  Feel free to come out (at no charge) this Tuesday or Thursday  17^th at Bannatyne School (A whole lotta Gumbo) and 19th at Strathmillan School (SuperDuper Slow wins the race).  6:30pm start.  

Hope to see you there.

Spring Sessions start April 14^th and 16^th, 2015.  Refer a new Dynabod and wins some swag!

References:

1http://en.wikipedia.org/wiki/List_of_countries_by_life_expectancy

2 http://www4.hrsdc.gc.ca/.3ndic.1t.4r@-eng.jsp?iid=3

BAKING RECIPES FOR ANY SEASON

Here are a couple of my favorite baking recipes – both are great if you are wheat &/or gluten sensitive and you can add some ingredients for your own preference.

  

Doug’s Banana Bread Delight

Ingredients

3 very ripe bananas, peeled

1/3 cup melted butter

1/2 cup of sugar

1 egg, beaten

1 teaspoon vanilla extract

1 teaspoon baking soda

1/4 cup of dark chocolate chips

1/4 cup of walnuts

Pinch of salt

1/3 cup of Almond Flour

1/3 cup of Brown Rice Flour

1/3 cup of Oat Floor

1/2 cup of Coconut Flour

Directions

Preheat the oven to 350°F (175°C), and butter a 4x8-inch loaf pan.

In a mixing bowl, mash the ripe bananas with a fork until smooth. Stir the melted butter into the mashed bananas.

Mix in the baking soda and salt. Stir in the sugar, beaten egg, and vanilla extract. Mix in the flour.

Pour the batter into your prepared loaf pan. Bake for 1 hour (check at 50 minutes) at 350°F (175°C), or until a tester inserted into the center comes out clean.

Remove from oven and cool completely on a rack. Remove the banana bread from the pan. Slice and serve.

Doug’s Super Oatmeal Apple Crisp

Ingredients

8 cups apples, peeled, cored and sliced

1/3-1/2 cup of blueberries  (optional)

1/2 cup brown sugar

2 teaspoons ground cinnamon

1 1/2 cup quick-cooking oats

1/2 cup steel cut oats

1/3 cup Almond flour

1/3 cup Coconut flour

1/3 cup Brown Rice flour and/or1/3 cup Oatmeal flour

1/3 cup of Vanilla Whey protein

1 tbsp milled flaxseed (optional)

1/4 cup of Almonds (optional)

1/2 cup butter, melted

1/2 cup water

Directions

Preheat oven to 350 degrees F (175 degree C).  Lightly grease a 9x13inch  pan.

In a large bowl, combine brown sugar, oats, flours, whey protein, flaxseed, butter and 1 tsp of cinnamon.  Mix until crumbly. Place ¾ of crumb mixture in the pan.

Spread sliced apples and blueberries evenly over the crumb mixture.

Sprinkle with cinnamon and almonds on top along with remaining crumble.

Pour the ½ cup of water evenly over top.

Bake at 350 degrees F (175 degrees C) for about 50-55 minutes. 

LAST CLASS OF 2013 IS THIS THURSDAY DECEMBER 19th!

This Thursday Dec. 19^th is the last Dynabody Total Fitness Classes for 2013Come & celebrate my birthday with by working out with me! !  Join in - at no cost to you!  Bring a friend, spouse or co-worker. 

Note, we will be in the small gym at Strathmillan School 6:30pm start – South East door entrance.  

March is Nutrition Month

All the exercise in the world will not amount to much if you don’t eat properly. Sure when you’re young you can get away with a lot more of bad eating habits, but most people continue on with them gaining unwanted fat in the process. On the flip side, you can be very careful on what you eat but that does little to increase your lean muscle tissue and metabolism, or reshape your body to improve your personal appearance, or strengthen the body to keep you young and injury free.

Good Health is based on two factors: (1) active living (physical fitness) and (2) optimal nutrition.

As March is Nutrition Month, I am going to talk a bit about Nutrition.

Healthy weight management is based on sound nutrition principles. In addition to providing energy, the carbohydrates, fat, and protein you eat provide raw materials for building the body's tissues and regulating its many activities. The challenge is to combine a balanced diet of favorite foods with a nutritional diet that will supplement your activities effectively.

Did you know that you need to run 2 miles to burn off a bottle of Coke?

Here’s the simple truth - OVER CONSUMPTION MAKES YOU FAT!

Most people say understand the concept of “Calories In versus Calories Out”.

Yet here’s a couple of interesting facts;

1) All calories are not equal. Eating calories that are processed and packed with refined sugar is not the same as eating the same number of calories that come from lean meat and fresh vegetables.

2) Diets don’t work - they are temporary solutions. Going on a diet, not only fails to teach you how to solve the underlying problem, but also destroys your metabolism. Your body thinks it is starving and goes into Survival Mode. This makes your body more efficient in storing FAT and leads to muscle loss which then slows your metabolism.

3) Do you know how much you should eat daily? Health Canada’s guideline for a sedentary male is 2,350 calories per day whereas a sedentary female is 1,800 calories. Now that’s if you don’t do anything during the day! Add 200 calories if you have a low activity level and go from there…..

If you aren’t eating enough you’re prone to the previous mentioned fat storage.

4) Most people overstate their physical activity level. If you are sweating and breathing heavy and are focused you are on the right track. And, if you are one of those that think that they can work a bit harder so they can go out and supersize dinner you are setting yourself up for failure.

5) Carbs are not created equal. Our society is bombarded with the convenience and shelf-life of so-called “healthy grains” Refined carbs, wheat and corn make up the majority of a person’s diet. Although Health Canada recommends 45-65% of calories coming from carbs, the focus should be on fruits and vegetables and not wheat and corn products.

In Dr. William Davis’s book,”A Wheat Belly Bonanza, he explains that modern-day wheat is just a strange mutation of the wheat of our grandmother just 50 years ago. The genetically-altered version is especially dangerous to our health because of the impact on blood sugar (much greater than even table sugar), massive weight gain (thus, the title of this book), to the development of diabetes, heart disease, and dementia. And we’re lining the grain industry’s pockets to boot.

6) According to the USDA, here are the 6 Top Herbs that are Rich in Antioxidants (i) Oregano (ii) Dill (iii) Cinnamon (iv) Rosemary (v) Thyme and (vi) Peppermint. These oxidants help neutralize free radicals that are responsible for premature aging, cancer development and cell damage. These herbs have more antioxidants than many of our fruits and vegetables!

Now, I’d like to bring up some nutrition myths, fallacies, and lies.....

“Low-fat products are better for you."
Most "low-fat" products have added sugar to substitute for this low-fat product. Read the label. And stay away from diet sodas. Your body does not know how to digest aspartame as it is an unnatural source. It’s also a trigger for migraines.

"Fat causes heart disease."
Totally false. A LOW-fat diet increases harmful fats in the blood 3 times more than a high, saturated fat diet. Glycation causes heart disease. When a glucose molecule bonds to a protein molecule, its that increased size of the LDL fat particle that results in the plaque build up in your arteries. Sugar (carbs) is the catalyst for this and not fat! Dr. Aiken’s may have been on to something, but then again the Inuit eat mostly saturated fat and have the lowest incidence of heart disease.

"Egg Yolks are bad for you"

FALSE! Although full of cholesterol (one large egg has 185 mg of cholesterol, ½ of the daily recommended cholesterol intake), egg yolks are full of nutrients that is actually better than most multi-vitamins. Egg yolks contain fat-soluble vitamins and essential long-chain fatty acids. Buy organic free run eggs that are free from drugs and antibiotics. It may cost you an extra bit for a dozen but you’ll definitely notice the difference. The yolk looks brighter and it tastes much better.

It should be pointed out that cholesterol is necessary for you to be healthy and by itself, does not cause heart disease. Your liver regulates how much cholesterol you produce. If you eat more cholesterol, your body will produce less and vice versa.

“High Sodium intake causes hypertension.”

Wrong – salt does not cause high blood pressure. Unless you are salt sensitive, lowering sodium intake isn’t going to do much. In fact a higher sodium intake helps to increase blood flow to the working muscles. A proper workout drink will include sodium as it helps with protein synthesis and recovery. In addition, it helps in the removal of fatigue toxins like lactic acid.

Here’s a couple of major rules to follow:

1) Eat abundantly -Fruits and vegetables, Lentils, Dry Beans

2) Eat moderately -Brown & wild rice, whole grain breads & cereals, whole wheat pasta

3) Eat sparingly – Highly processed carbs, Refined breads,cookies, cakes, candy, white rice Potatoes Potato chips. If it comes in a box and you can’t pronounce the ingredients don’t eat it.

4) Use the 85/15 RULE. - Eat healthy 85% of the time and you can each what ever you like the other 15%.

5) Eat small, frequent, evenly spaced meals throughout the day – and eat a good breakfast!

6) Stay Hydrated - As a rule, drink at least eight glasses of water a day.

7) REMEMBER - INPUT OVER OUTPUT STAYS PUT!

If you are focused on losing weight, the best type of workouts for fat loss is fastpaced, full body resistance training. This is one of the main reasons why I emphasize working the major muscle groups in my bootcamps. If you aren’t exercising 5 or 6 times a week, you’d better forget the “Sexy Booty” and “Abs of Steel” workouts. And even if you are, remember that if eat poorly you are sabotaging your hard-earned efforts. So when it comes to nutrition – YOU ARE WHAT YOU EAT!

EAT SMART THIS HOLIDAY SEASON

With the holiday season, it’s easy to over indulge in all the delicious food.

Here’s some smart eating tips:

Aim for 5 or 6 evenly spaced meals a day. This isn’t just for the holidays. Not only is this the best way to burn fat but helps to maintain muscle.

Eat a good portion of vegetables and stay away from the processed foods, white bread & pasta.

Limit the booze. Alcohol intake can quickly add hundreds of calories. Try and cut back on those special drinks and sodas (regular or diet). You’d have to do 2,100 Jumping jacks just to burn off one 8 oz glass of eggnog – that’s 35 minutes worth!

Drink water. Drinking a glass just before the big meal will help to curb your appetite. Besides, water optimizes kidney function and maintains skin and heart health.

Wait a good 20 minutes before going for a second helping. It takes your brain about 20 minutes to realize that the stomach is full.

Remember – all things in MODERATION. If your Aunt keeps hounding you to grab seconds – politely decline. Offer to take a goody bag home instead.

Eating is contagious so hang out with talkers rather than eaters. You'd have to jog for 5 miles to burn off one quiche or fried pork dumpling!

Weight loss doesn’t come in a bottle so don’t rely on over-the-counter weight-loss supplements – they do NOT work. Your wallet/purse is already drained so don’t waste your money!

Stick with your exercise program. Don’t fall into a rut. This is a good time to take a bit of time off so you don’t overtrain. If you been procrastinating, it’s time to start a fitness plan.

The point of holiday gatherings is to celebrate good food and memorable times. Mingle with friends and loved ones instead of pigging out. If you do overdo it, don’t stress. Try and catch up on your sleep, go get a massage, go for a skate or ski.

This is a special time of the year. Enjoy it with your friends and family.

Wishing you all the best this Holiday Season!

A JELLO BELLY WON’T MAKE YOU JOLLY LIKE SANTA

The Holiday season can create havoc on with your health regime. The work parties, family gatherings and tons of food and drink make it difficult to maintain a healthy diet.

Many people chose to overindulge because of the holiday season. Here’s an interesting statistic. Did you know that most North Americans will gain up to 10 pounds of weight during the holidays?

FAT FACT:
The average person has about 30 billion fat cells. If you are overweight or obese you can have over 100 million fat cells!. When you eat all that great Christmas baking, chocolates and kielbasa, those fat cells can expand--up to 1,000 times their original size! Unfortunately a fat cell can only get so big and once it reaches it’s limit it multiplies. Plus, once you have a fat cell – you have it for life! You can NEVER burn it off. So remember this when you grab for that next short-bread cookie.

The point of holiday gatherings is to celebrate. Mingle with friends and loved ones instead pigging out. Unless you have a high metabolism like myself, you are going to regret going overboard.

Here are some Tips for the Holidays

Don’t starve yourself. Eat a good breakfast. Maintain a healthy eating schedule which includes protein during the day.

Aim for 5 or 6 evenly spaced meals a day. This isn’t just for the holidays. Not only is this the best way to burn fat and maintain muscle, but the lower end of the intestine requires emptying every six hours. Unfortunately, most people retain its contents twenty-four hours, which could result is ulcers and cancer.

Eat a good portion of vegetables. They have very few calories and will help to fill you up.

Eat a sensible salad (excluding the creamy dressing) before attending a holiday function.

Grab some fruit rather than the calorie dense dainty.

Stay away from the processed foods and white bread & pasta. Choose whole grain products.

Limit the booze. Alcohol intake can quickly add hundreds of calories. And guys, it significantly increases estrogen and reduces your testosterone levels.

Drink water. Along with your regular hydration requirements, drink a glass just before the big meal.

Wait a good 20 minutes before going for a second helping. It takes your brain about 20 minutes to realize that the stomach is full.

Remember – all things in moderation. If your Aunt keeps hounding you to grab seconds – politely decline. Offer to take a goody bag home instead.

If you’re hosting the party - present food in various locations to encourage activities and mingling as well as eating.

Stick with your exercise program. Don’t fall into a rut.

Not sure what to eat? Here are some fat fighting foods:

Eggs. Low in calories, they not only do they curb cravings but the whites are high in protein. The yoke has important vitamins, minerals and fat

Low-fat dairy A University of Tennessee study showed that dieters on a high-dairy meal plan shed more abdominal fat than their nondairy-eating peers. Milk also helps to build muscle and lowers the odds of a stroke.

High-fiber foods Beans, lentils, veggies and whole-grain foods take longer to digest and keep you satisfied longer.

Fish. Ensure the fish are wild and not “farm-raised”

Chicken. Always a good bet – stay away from fried…..

If you avoid consuming any fat, you will short-circuit your body's natural system for transporting vitamins through the body and regulating cholesterol levels. A healthy diet should take approximately 20-35% of its total calories from fat. However, keep in mind that fat has almost twice the number of calories as carbohydrates or protein (9 grams compared to 4 grams). Just watch your calorie intake.

Guidelines:

The Canada Food Guide suggests that you eat a variety of foods from all 4 of the basic food groups – Grain, Fruits/Vegetables, Milk Products, Meat & Alternatives. Not sure how much is in a serving?
The following are equivalent to one serving:

A deck of cards = 3 oz. chicken/beef/turkey/fish
Your thumb = 1 oz. cheese
1 ice cream scoop = 1/2 cup cooked rice/pasta/oatmeal/beans/fish or poultry
A tight fist = 1 oz. dry cereal
A computer mouse = 1 baked potato
A yoyo = 1/2 bagel
1 fruit or 1/2 cup of raw vegetables.

Eating more than one serving in a meal is expected as a combination of foods is best. Remember the 5 or 6 regular spaced meals previously mentioned? Make it a part of your healthy lifestyle.

This is a special time of the year. Enjoy it with your friends and family.

Wishing you all the best this Holiday Season!
Doug.