I’m excited to share this 3 page spread that is featured in this month’s Men’s Health Magazine.  The article was written by Andrew Gutman and photographed by G.L. Askew II.  There are interviews with the developer of the Kinstretch® system, @drandreospina, and great demonstrations of a few moves.  But that’s enough from me. Have a read for yourself!

Saint Patrick’s Day is today, and you may be thinking you need to carry around your shamrock for good-luck and health, right? While there may not be evidence backing the “good-luck” that the shamrock is attributed, there is much evidence backing the healthful benefits of plants in the diet. Different types of fruits and vegetables can influence different parts of your body in ways you may never have previously thought.

An apple a day can help keep the doctor away! Apples, amongst many other fruits, may be effective in reducing the risk of many chronic diseases and maintaining a healthy lifestyle in general. Apples have been consistently associated with reduced risk of cancer, heart disease, asthma, and type II diabetes.¹ You can eat apples plain or add them to a bowl of oatmeal for your morning breakfast. Either way, skip the juice.

If this cold snowy weather has you dreaming of the tropics, add coconut water to your diet! It is an excellent source for rehydration and electrolyte replenishment. Try replacing additive and sugar laden sports drinks with coconut water. Coconut water’s composition has been shown to be so similar to our blood plasma that it has been successfully used intravenously in regions with limited resources.²  Coconut water can be purchased in a bottle, or you can buy a fresh coconut and drain it yourself at home.

Of course I had to put something green on the list, so; if coconut water doesn’t get your heart pounding (dry humor), try some kale! Kale has carotenoids that can promote healthy skin and is a quality source of antioxidants and calcium.³  Yes, calcium. Want strong bones? Eat Kale. All these benefits plus more and yet it is sadly unpopular in the American diet.

Adding fruits and vegetables to your diet can help promote all sorts of different health benefits in your body. Take a trip down your grocery stores organic aisle and add some bright colors to your diet. With Saint Patrick’s Day coming up, add lots of green and have a safe and healthy celebration.

Sources

1. Boyer, Jeanelle, and Rui Hai Liu. “Apple phytochemicals and their health benefits.” Nutrition Journal 3.1 (2004): n. pag. Web.

2. Campbell-Falck D, Thomas T, Falck TM, Tutuo N, Clem K. The intravenous use of coconut water. Am J Emerg Med. 2000 Jan;18(1):108-11.

3. D., Michael Greger. “Kale.” NutritionFacts.org. N.p., 28 Oct. 2016. Web. 17 Mar. 2017.

How about that weather? No, I’m not trying to make small talk. You may have noticed the weather has been fluctuating during the seasonal change, and that can seriously affect the way you feel. There is a name for what you may be feeling – seasonal affective disorder. SAD is distinguished by annual depressions that arise around the same time each year.¹ SAD can cause you to feel unmotivated, depressed and can cause you to lose sleep.

Don’t worry; this post isn’t all bad news. There is hope for combatting the mentioned effects of SAD and it’s simpler than you may think! Here are a few simple tips to limiting the effects of SAD.

1. Awareness. Become aware of the occurrence so you can prepare for it. Keeping a journal is an excellent way to track your mood and how it may be affected by the seasons and/or any other external variable(s).

2. Nutrition. Yes, you guessed it – Eat a well-balanced diet with high quantities of vegetables, fruits, whole grains and healthy proteins. Check out my previous post on how your nutrition may be impacting your mood more than you might think.

3. Breath. Exercise regularly and practice efficient breathing patterns. What? Practice breathing? Yes, that is what I said. We take an average of over 20,000 breaths per day. How long can you survive without food? How long can you survive without water? Pending factors such as environmental conditions, body composition, energy expenditure, genetics, etc., maybe a few days to a few weeks. How long can you survive without taking a breath?… Exactly. Much less than a few days to a few weeks. Unless you’re David Blaine. Which, most of us are not; then, this applies to you. In my opinion, respiration is one of the most overlooked facets of physical and mental health. Crocodile breathing and supine 90/90 breathing are excellent exercises to begin re-learning efficient breathing patterns.

Becoming in-tune with your mind and body is one of the best things you will ever do for yourself. Understanding how your body is influenced by variables you may have never thought to be impactful can pay huge dividends in the short term and the long term. Thanks for reading! Leave your questions and comments below!

Sources

1. Rosenthal NE, Sack DA, Gillin JC, Lewy AJ, Goodwin FK, Davenport Y, Mueller PS, Newsome DA, Wehr TA. Seasonal Affective DisorderA Description of the Syndrome and Preliminary Findings With Light Therapy. Arch Gen Psychiatry. 1984;41(1):72-80. doi:10.1001/archpsyc.1984.01790120076010

Have you ever found yourself in a slump? Feel tired frequently? Do you feel less productive at work or school? You’re not alone; but, have you ever thought about why you feel this way? There’s a high probability  that your diet plays a significant role.

There have been multiple studies done that show how large of an impact diet alone has on our mood and energy levels. In 2015 Dr. Michael Gregor set out to discover the effects of a plant-based diet on mood, and the results might surprise you.

Dr. Gregor analyzed numerous studies looking at this relationship. One of which was a 22 week cooperate study aimed to collect data on the acceptability of plant-based diets in a non-clinical setting and its effects on quality of life and productivity at work. The study took two overweight and/or previously diagnosed with type two diabetes groups and provided one group with weekly instruction on a low-fat, vegan diet while the other group received no instruction. The group receiving nutritional guidance reported improvements in physical and mental health along with more diet satisfaction and less health-related impairments at work and on a regular daily basis. ¹

A separate study conducted was aimed to show the effects of a low-carb, high-fat diet and a high-carb, low-fat diet on overall mood and cognitive function. 106 overweight men and women were randomized into these groups. Over the course of 52 weeks, the high-carb, low-fat diet showed less depression, anxiety, anger, hostility, and fatigue than did the low-carb, high-fat diet group.² These findings are consistent with those of other epidemiological studies showing that high-carb, low-fat, low-protein diets are associated with better psychological well-being. While, this might seem like fat is the culprit; but, rather the TYPE of fat is what should be considered.³ Arachidonic acid(AA) is an omega-6 fatty acid found primarily in animal meat that can potentially negatively impact mental health through neuroinflamation.⁴

Think back over the last few months. Day by day, how have you felt? If you think that you could be happier or more productive, take-a-look at what you have been feeding your body. If it’s take-away pizza and processed foods, the fix could potentially be as simple as a changing your diet. Switching to a plant-based diet is simple, and can vastly improve your everyday life. Here is an excellent guide to healthy eating.

Sources

1. H I Katcher, H R Ferdowsian, V J Hoover, J L Cohen, N D Barnard. A worksite vegan nutrition program is well-accepted and improves health-related quality of life and work productivity. Ann Nutr Metab. 2010;56(4):245-52. doi: 10.1159/000288281. Epub 2010 Apr 14. 

2. Brinkworth GD, Buckley JD, Noakes M, Clifton PM, Wilson CJ. Long-term Effects of a Very Low-Carbohydrate Diet and a Low-Fat Diet on Mood and Cognitive Function. Arch Intern Med. 2009;169(20):1873-1880. doi:10.1001/archinternmed.2009.329

3. B L Beezhold, C S Johnston. Restriction of meat, fish, and poultry in omnivores improves mood: a pilot randomized controlled trial. Nutr J. 2012 Feb 14;11:9.

4. A A Farooqui, L A Horrocks, T Farooqui. Modulation of inflammation in brain: a matter of fat. J Neurochem. 2007 May;101(3):577-99.

“What can I do to lose fat in “X” areas?” A question, or a variation of, that I receive fairly often. This question is alluding to a training method referred to as “spot reduction” or “the localized reduction of subcutaneous fat as a result of exercising that particular part of the body.” ¹ This type of exercise has been popularly practiced, even though research has shown it to be invalid for quite some time.^1,2,3

It is easy to see why spot reduction became a mainstream “solution” for fat loss; putting extra effort into a “problem” area should solve the “problem”, right? However, this method is proven to not result in the desired outcome. While isolating specific muscle groups has benefits, spot reduction training does not equal spot results. Spot reduction training can help to improve the growth and endurance of muscles targeted; but, does not truly ensure subcutaneous fat-loss in those areas.^2,3

Okay, so now that I’ve potentially ruined your day by telling you that all of those planks and flutter kicks aren’t necessarily burning fat the way you thought, you’re probably wondering what you can do to burn body fat. While I’m sure you’re expecting me to tell you that I am the fat burning guru and that I’ve created the ultimate fat loss solution. I am not and I haven’t; but, the answer is quite simple. The best way to shed body fat in a healthy manor is through consistent, healthful eating habits and an individualized workout plan.

The body is an interconnected system; therefore, spot reduction does not illustrate the full picture of health.  A majority plant-based diet and the implementation of a structured metabolic and resistance training program are excellent steps towards burning excess fat and achieving peak health.

Sources

1. Kostek, Matthew A., Linda S. Pescatello, Richard L. Seip, Theodore J. Angelopoulos, Priscilla M. Clarkson, Paul M. Gordon, Niall M. Moyna, Paul S. Visich, Robert F. Zoeller, Paul D. Thompson, Eric P. Hoffman, and Thomas B. Price. “Subcutaneous Fat Alterations Resulting from an Upper-Body Resistance Training Program.” Medicine & Science in Sports & Exercise7 (2007): 1177-185. Web.

2. Vispute, Sachin S., John D. Smith, James D. Lecheminant, and Kimberly S. Hurley. “The Effect of Abdominal Exercise on Abdominal Fat.” Journal of Strength and Conditioning Research 25.9 (2011): 2559-564. Web.

3. Gwinup, Grant. “Thickness of Subcutaneous Fat and Activity of Underlying Muscles.” Annals of Internal Medicine 74.3 (1971): 408. Web.

As many of you may know, exercise and physical activity can cause your body to be sore for many days following. This soreness is often referred to as delayed onset muscle soreness, or DOMS.

Amongst athletes and fitness enthusiasts, a frequent remedy for improved muscle recovery is the supplementation of amino acids. Amino Acids are the building blocks for protein. There are 20 known amino acids required for the body that are separated into essential and nonessential. The body cannot produce essential amino acids; therefore, they must be acquired through diet. The body can produce nonessential amino acids on it’s own.

A related practice amongst athletes and fitness enthusiasts is the supplementation of BCAAs or branched chain amino acids. There are three BCAAs: leucine, isoleucine and valine. All three BCAAs are essential amino acids; but, not all essential amino acids are BCAAs. BCAAs are believed to facilitate protein synthesis in skeletal muscle and decrease body fat. This belief comes from the clinical use of amino acids to regulate anabolic hormones in deficient patients even though there is no convincing evidence of these claims on healthy patients.¹

While the benefits of BCAA supplementation may seem enticing, there is also research showing that increased intake of the BCAA, leucine, may be linked to expediting the effects of the enzyme TOR. TOR is known as an enzyme that promotes aging.² A common misconception about amino acids is that having higher proportions of them, like in animal products, is beneficial to us. This is inaccurate and is more damaging than it is beneficial.³

With the potential effects of supplementation and animal products, you might be wondering if there is a better way to get your daily intake of amino acids. Good news! A plant based diet can provide you with all the essential and nonessential amino acids your body is looking for.⁴

Here are 10 plant-based, readily available, highly affordable, protein dense foods: quinoa, lentils, chia seeds, broccoli, hemp seeds, spinach, almonds, sunflower seeds, brown rice, and black beans.

Eating plant based foods will help to repair tissue and build muscle. This tissue repair will aid in recovery, and limit the effects of DOMS.

Sources

1. McArdle, William D., Frank I. Katch, and Victor L. Katch. “Amino Acid Supplementation.” Exercise Physiology: Nutrition, Energy, and Human Performance. Baltimore, MD: Lippincott Williams & Wilkins, 2010. 551-52. Print.

2. Written by: Michael Greger M.D. FACLM. “Living Longer by Reducing Leucine Intake.” NutritionFacts.org. N.p., n.d. Web. 08 Feb. 2017. 

3. Ochoa, MD, Sofia P. “7 Serious Problems With Animal Protein.” Forks Over Knives. N.p., 31 Dec. 2016. Web. 08 Feb. 2017.

4. Greger, M.D. Michael. “The Protein-Combining Myth.” NutritionFactsorg. N.p., n.d. Web. 08 Feb. 2017.

In a time where it is all too difficult to find reliable sources, I created this blog to be a constant source of real, research-based information to promote long-term, sustainable health. Both mentally and physically. I am not rendering medical advice. This blog is for educational purposes only.