Can Drinking Cold Water Increase Fat Burning?

Believe it or not the answer appears to be YES!   A recent study looked at this phenomenon and found that after drinking 16 ounces of cold water increased metabolic rate by 30% in both men and in women. 

The increase in metabolic rate was observed within 10 min after finishing the water and reached a maximum 30–40 min after water drinking.   This increased metabolic rate was sustained for more than an hour. 

The researchers estimated that increasing daily water intake by 1.5 liters would increase daily energy expenditure by approximately 47 calories. Over 1 yr, energy expenditure would increase by 17,400 calories which is 5.28 lbs of fat!.

So enjoy that cold water!

Key Movement Variables to Optimize the Benefits of Strength Training

Although the amount of resistance you use and how many repetitions of each exercise you do and how many total sets you perform in a workout are important – there is much more to an effective resistance training program.

It’s not just about what you are lifting – how you are lifting it is equally important.     Here are some of the key movement variables to consider:

What is your movement speed and is it constant or does it change and what are the effects of changes in movement speed or acceleration and deceleration during an exercise?    As a general rule of thumb slower, controlled movements are safer and generate more time under tension for a muscle group.   However the deliberate use of higher velocity movement or explosive movements can be very beneficial if done correctly using good form.

Body Position including placement of feet, position of the torso and hands during an exercise?    Small changes in the position of your hands, feet and body can dramatically change what muscles are used.   For example a squat done with feet and hips externally rotated will result in very different loading than a squat with feet and hips straight or only slightly rotated out.

 Where is the load and line of resistance relation to your body?  When using free weights of any kind (dumbbell, kettlebell, sandbag, etc.) gravity will pull down directly to the ground in a straight line from the load, and depending on the position of your body will determine which muscle/s are being challenged. If using a machine of any type the line of resistance is not always straight up and down because many machines use pulleys which redirect the force of gravity on a weight stack in differing directions.         

What is the position of the resistance/load that you are using?  For example doing a squat with a bar on your back is very different than doing a front squat with a bar in front of your shoulders and completely changes the emphasis of which muscles are producing the movement and the stabilization requirements of the other muscles such as torso muscles.  Holding resistance on one side or the other such as single arm overhead press creates very different loading than using two arms at one time.      Even doing the same exercise with dumbbells versus barbells substantially changes the loading and challenge.

What plane/s of motion are you moving through during each exercise and how does this relate to the activity or sport you are training for?   The bulk of exercises most people think of are done solely in the sagittal plane meaning the movement is forward/backward or up or down.   However the body also moves side to side and rotates not to mention movements that involve all three planes of motion.     For example a squat with an overhead press can be done solely in the sagittal plane – you squat down holding the weight at shoulder height and then at the top press it overhead.    If you take the same movement but rotate the body to one side as you pivot one leg to facilitate the turn you introduce rotational movement which really changes the exercise substantially.

How stable or unstable is the resistance/load you are using?

Using a fixed unmoving object such as a dumbbell, kettlebell or weight ball as resistance is very different than doing the same exercise with a less stable form of handheld resistance such as a sandbag.    Unstable loads dramatically increase the challenge of an exercise requiring substantially lower loads for the same metabolic response.

How stable or unstable is your base of support during an exercise?

Try any exercise on the beach in sand versus a stable surface of any kind and you will immediately get the point here!

Change any one of these variables and you have a whole new exercise not to mention changing more than one at once and/or also changing the amount of load you are using.     In general do NOT change everything at once but you can easily create variation in your program by adjusting more than just your sets, reps, and amount of resistance used!

What Should a Coach Do When They feel Nervous Asking Clients to Pay?

This is a typical issue for many trainers, and here is true story to illustrate the problem (and how to fix it!).    Joe was a young trainer who had a really hard time asking his clients for money.     He had no formal education in health and fitness, but he was very passionate about helping people!  Joe also had a lot of experience, but he felt like a fraud.

Joe got all nervous every time he had to ask a prospect to sign-up or a client to renew their training package.      His internal dialogue went like this:  “Why should this person pay me for this?   How will they feel when they discover that I am making everything up as I go?”

The good news for Joe is that he worked under a Fitness Director who cared about him a lot who also had several decades of experience coaching trainers.     The Fitness Director quickly saw Joe’s problem and knew what he needed to do to fix it.

The real problem was not that Joe had a problem asking for money – the real problem was that Joe had a self-esteem problem himself, and it was killing his business and his personal life!

Feeling inadequate is a common challenge for many trainers.      The good news is that there IS a way to get through this to be the kind of Coach you want to be.    

When you feel like you are not adequate as a trainer it is not because you are bad or unworthy – those feelings are an indication that there is a gap in your knowledge or skills (or both).  

   

Joe’s problem asking for the money was that he did not think he knew how to get great results for his clients!

Joe’s Fitness Director knew this and suggested that Joe do whatever it took to fill the gaps in his knowledge and skills and offered his assistance in Coaching Joe.    

Joe took him up on the offer and they made a plan together to work through this important career and life challenge.    Joe signed up for a NASM certification after their first meeting, and they set-up weekly meetings to review each of Joe’s client’s progress and goals.

Long story short, Joe completed his NASM certification (and several others!) and worked with his Fitness Director.   Joe is now the top trainer at his club.  He never stops learning and growing, and he is actively coaching other trainers who have the same confidence problem he had.   Most importantly Joe has helped hundreds of clients achieve their goals and live the life they were meant to live!

By the way – this story is not just about Joe – for a lot of you reading this it is about YOU! 

Know there is a way out and we are here to help you!    Brandon, Crystal, and I believe in you!   We know you can be great – so acknowledge the gaps in your knowledge and skills and let us help you build your confidence!

Yours in health and fitness – Greg Maurer – Vice President of Fitness – Workout Anytime

The Many Benefits of Stand-up Paddleboarding

Stand-up Paddle Boarding (SUP) is a fun activity that almost anyone can learn, and it is one of the best workouts available!   Stand-up Paddle Boarding is low impact and provides a combination of balance, core, strength, and endurance.     Since you are standing you have to use everything from your feet (wow do you use your feet!) all the way up through your entire shoulder girdle.    Because you are standing your arms never have to go above shoulder height which means that there is much less stress on the rotator cuff muscles than kayaking.    You use your shoulders heavily but your shoulders are stressed in the position where they are naturally most stable and strong so much better than kayaking for those with shoulder and neck issues!

Just standing on a Paddle Board forces you to stabilize your entire body and core, and it is one of the best activities available to develop balance.   Best of all if you do fall you land in the water and getting back on the board is very easy!  

SUP Technique Breakdown

Learning to SUP is easy but mastering the stroke and maximizing your speed takes lot of practice.   The first thing to focus on is NOT pulling the water!   Instead you want to plant the blade in the water and pull yourself and the board up to the paddle blade.   Imagine that you are stabbing the paddle firmly into soft sand then pulling yourself and the board up to the paddle.     If you can clearly visualize the difference here it will go a long way to getting your stroke where it needs to be for optimum speed.   Think about grabbing the water NOT pulling the water by you!

Reach

Once you get a little feel for it start looking at how far you are reaching forward to put your paddle in the water.   You want to reach as far as possible each time you stroke, BUT there is a limit based on your particular anatomy, shoulder strength and balance.    If you reach too far you can over-stress your low back, shoulder or just be off balance which is counter-productive.

Catch

This is where the blade of the paddle enters the water.    Make sure the entire blade enters the water before you begin to pull.   The catch should be as smooth and clean as possible with no splashing.

Pull

Now you are ready to apply power to the paddle.   Use your entire body for this part of the stroke.   It is NOT about using your arms.   Rather your arms merely connect you to the paddle through your hands and you use the rotation of your torso, hips, and shoulders to drive your paddle!  Try to relax your arms as much as possible to perfect this technique. Do not pull too far back as this will actually slow you down.   Once the paddle passes your hips if you keep pull you are actually pulling the paddle up meaning you are pulling the paddle board down and this only slows you down.

Release

After the pull you need to release the paddle from the water.    Like the catch you want this movement to be quick, smooth, and with zero splashing.   Feathering the blade of the paddle creates a smooth release and set-up for the next catch.   You feather by dropping your top shoulder, “breaking your wrist inward”, or a combination of both.  

Recovery

Once you release the paddle you are ready to set-up for the next catch and pull.   Try to relax during this phase – the key to optimum paddle technique is learning to set a rhythm between tension and relaxation and ultimately getting your breathing into a rhythm with the stroke.  The first time you feel this come together it is amazing – really zen!  So stay relaxed and let go of the tension you produced in the catch and pull and smoothly swing the paddle forward to prepare to drive the blade fully into the water for the next pull!

How many calories can you burn Paddle Boarding?

Obviously your actual calorie burn will depend on the intensity of effort you are putting into to paddling along with your height, weight, and the wind and water conditions you are paddling in.     However here are some estimates based on people weighing between 165 and 200lbs :

            Casual Paddle Boarding – 300 – 430 calories per hour

Yoga on Paddle Board – 416 – 540 calories per hour

Touring on a Paddle Board – 615 – 708 calories per hour

Surfing on a Paddle Board – 623 – 735 calories per hour

Racing a Paddle Board – 715 – 1,125 calories per hour

So if you have not taken the plunge yet – google “Stand-up Paddle Board Rental” and find a rental location and give it a whirl.   Rentals including paddle, board, and lifejacket are generally $25 - $35 per hour so get out there and give it a go!   

For a great tutorial on the paddleboard check out this excellent article:  https://www.justpaddleboard.com/sup-technique-for-beginners-getting-started/ 

Ultraprocessed Foods and Weight Gain

A recent National Institute of Health Study showed why Ultraprocessed foods drive weight gain.   The study showed that those eating Ultraprocessed diet ate 459 calories per day more than those eating a diet of unprocessed foods – both groups were allowed to eat as much as they wanted during three meals per day and food intake was closely measured as participants lived in a control setting for the four weeks of the study.

What are Ultraprocessed Foods?

For this study Ultraprocessed foods were defined as foods with ingredients predominantly found in manufacturing such as high fructose corn syrup, flavoring agents and emulsifiers.     Examples of food used in study include Cheerios, Check Boyardee Ravioli, diet lemonade and Hellman’s Mayonnaise.

Researchers found that participants eating the Ultraprocessed diet had increased levels of Ghrelin – a hormone released by the body to trigger hunger.     Researchers believe that Ultraprocessed foods have altered taste and texture making them easier to overeat including being easier to chew and swallow.

In addition, those eating the Ultraprocessed diet had higher levels of fasting glucose and insulin which means increased fat storage and decreased fat utilization.

In another related study on Ultraprocessed foods researchers found that for each 10% increase in Ultraprocessed foods the risk of death rose by 14% even after accounting for confounding factors such as smoking and obesity.

So the take home message is eat whole foods that have not been processed or minimally processed!

The Many Benefits of Safe Sun Exposure

As with a lot of health advice the media tends to be very polarized when it comes to sun exposure.    While Ultraviolet (UV) exposure can cause sunburn which can lead to the development of skin cancer - proper safe, sun exposure is critical for optimal health and wellness.   

In addition proper UV exposure is critical for Vitamin D production which is by far the best way to optimize the many benefits of Vitamin D (See these previous blog posts on how to get safe sun exposure and supplement vitamin D in the winter:  http://workoutanytime.blogspot.com/2016/08/the-facts-on-safe-sun-exposure-and.html and http://workoutanytime.blogspot.com/2019/01/how-to-optimize-vitamin-d-levels-in.html )  Also, sunlight delivers more than UV light!

Sunlight exposure has many has many other proven benefits beyond Vitamin D production including:

Sunlight kills bad bacteria on the skin and is proven to improve psoriasis, acne, eczema and fungal infections of the skin.

UVA exposure from the sun causes skin to release stores of nitric oxide which is a potent signaling molecule with many benefits including vasodilation of blood vessels that can lower blood pressure and improve erectile function.     Nitric Oxide is also critical for proper immune function.

UVA and UVB exposure cause endorphin release which is relaxing and produces a strong analgesic effect helping to reduce pain.   Endorphins also act as a potent anti-depressant. 

Sunlight exposure early in the day is critical for proper sleep/wake cycle – sunlight signals received through the yes signal the master timekeeper in the brain, the suprachiasmic nucleus, that it is daytime and this keep time in all the peripheral “clocks” in the body so they function properly.   All cells express genes that keep cellular time and regular gene expression and activity.     For example skin cells exposed to UV light they expressed higher levels of two “clock” genes that control cellular circadian activity.  

Decreased sunlight exposure during daytime negatively affects circadian rhythms and night-time melatonin production so while night-time exposure to light (and blue light in particular) decreases melatonin secretion – daytime exposure (particularly early morning after first waking up) increases it later in the night!

The infrared rays of the sun penetrate the skin deeply producing many benefits including:

Increased Circulation

Helps reduce blood pressure

Helps prevent sunburns – so early morning sun exposure (when there is a high percentage of Infrared and reduced UV) can paradoxically help prevent sunburn later in the day.

Reduces pain and stiffness – this a very real benefit which is why you see animals like cats sit in the sun and stretch!

So enjoy safe sun exposure every day to reap these many benefits.   The key is pre-burn exposure.       Morning sun exposure (prior to 11am is very safe in most locations) and will greatly improve circadian rhythms and sleep while mid-day exposure is key for Vitamin D production.      To learn how to get safe sun exposure read the two previous blog posts mentioned above.

Can Cold Showers Improve Exercise Performance and Fat Burning?

Exposure to cold is unpleasant, but used properly, cold exposure is an extremely potent tool for improving health, exercise capacity, and fat burning.

Cold causes an increase in metabolic rate to produce heat to try and counteract the effects of cold resulting in increased calorie/fat burning. However, exposure to cold has a far deeper biological and hormonal impact on the body.

Cold Therapy (CT) is proven to increase adiponectin levels. Adiponectin is a hormone that stimulates fatty acid oxidation in muscle cells by activating AMP-activated protein kinase. Or in simple terms – cold increases adiponectin, adiponectin burns fat.

CT also lowers blood sugar levels by burning glucose as heat, and increases glucose uptake into muscle helping speed up recovery times. Clearance of excess blood glucose into muscle helps prevent blood sugar being converted into fat by the liver. Meaning a cold shower after a high carb meal might prevent a lot of the negatives from high sugar intake!

CT also activates conversion of regular body fat (known as white adipose tissue or WAT) into brown adipose tissue (BAT – aka Brown Fat). BAT is very different than typical fat in that it is dense in energy producing mitochondria (hence its brownish color) and utilizes body fat (typically from the belly and back) as its fuel source.

Cold and Norepinepherine

Norepinepherine (NE for short) is an excitatory neurotransmitter that is one of the primary initiators of fat burning.  NE is the key initiator of the Sympathetic Nervous System’s (SNS) Flight or Fight Response.

The Flight or Fight Response is something we have all experienced anytime we are really scared such as almost getting into a serious car accident. If you recall an experience like that you will remember that you are often shaking after the danger has passed.

Shaking occurs because when you perceive a threat the brain pushes out high levels of NE. High levels of NE stimulate a cascade of effects including:

Increased heart rate

Increased oxygen consumption

Increased circulation

Shut-down of digestive tract while pushing more blood to muscles for action

Increased pupil dilation

Increased mental focus

Reduced perceived exertion, pain, and inflammation.

Release of fatty acids and glucose from storage to fuel high levels of muscular activity.

High levels of NE also stimulate the adrenal glands to secrete epinephrine (EP).   EP is also known as adrenaline.   NE and EP are chemically almost identical with NE being a neurotransmitter and EP being a hormonal version.     

This strong SNS response prepares you for action!

Even brief exposure to extreme cold (20 seconds at 40°F, 4.4°C) causes a 200-300% boost in norepinephrine that lasts for an hour. As stated above increased NE stimulate release of EP as well. You experience a noticeable boost in vigilance, focus, attention, and mood, along with improved oxygen delivery, blood circulation, antioxidant function, mitochondrial biogenesis, and reduced perceived exertion, pain, and inflammation.

Cold and Sleep

Although cold exposure initially causes a strong sympathetic nervous response (like what occurs during any high intensity exercise) later the body re balances and there is an increase in your Parasympathetic Nervous System (PNS) response as a reaction to this stimulus.

Your PNS is basically your rest/sleep/repair mode.   So the increased PNS response to cold exposure after the acute SNS response helps with sleep quality.    

    

Takeaway – Cold Showers can be an effective tool to boost exercise performance and fat burning. for those seeking lower body fat levels. Do 5-10 minute sessions in the morning, dry off and then warm-up and exercise – you will feel rocket charged, have a better workout and burn more fat!

To learn more about all the positive effects of using cold exposure for positive health and fitness benefits listen to this great podcast on the subject:  https://www.foundmyfitness.com/episodes/cold-stress-hormesis

What is So Great About Watermelon?

What is so great about Watermelon?

Summer is almost here, and watermelon is a great tasting summer treat. The great news is that watermelon has some powerful health benefits.  It is a cousin to cucumbers, squash and pumpkins.

Watermelon contains more lycopene than tomatoes. 
     

Lycopene is a powerful carotenoid antioxidant that gives fruits and vegetables a pink or red color.       It has been proven to be excellent for cardiovascular health, prostate health, and breast health.   A half cup contains 6.5 mg.  

One study showed that men with the highest blood levels of lycopene where 55 percent less likely to have a stroke than those with the lowest levels.

A 2014 meta-analysis showed the lycopene may protect against ovarian cancer in post-menopausal woman.

Watermelon contains high levels of l-citrulline which is an amino acid.

L-Citrulline can help prevent muscle pain, boost Nitric Oxide Levels better than L-arginine and through this action can lower blood pressure and help treat erectile dysfunction.   In fact, watermelon is sometimes referred to as “Nature’s Viagra”. The rind contains even more citrulline than the pink flesh so you can grind it in a blender and add some lime for a healthy refreshing drink.

So - eat your watermelon while it is available!

How Dangerous are Nutritional Supplements?

Unless you have been under a rock for the last 6 months you have seen many articles about the dangers of nutrition supplements including a very popular article put out by the New York Times titled “Older Americans are Hooked on Vitamins”. But how dangerous are they really?

To put this into perspective consider that drug overdoses currently kill over 85,000 Americans each year. Non-Steroidal Anti-Inflammatory Medications like aspirin and ibuprofen routinely kill over 7,000 people every year. Opioids along account for 50,000 deaths and are the leading cause of death for Americans under 50 years of age!

Now what about deaths from nutritional supplements?

According to the American Association of Poison Control Centers, which has been tracking supplement and drug issues for over three decades, there have been 13 alleged deaths from vitamins in 31 years! Let that sink in 13 years less than 1 death per year compared to over 85,000 deaths from pharmaceuticals.  However, according to Dr. Andrew Saul, the editor in chief of the Orthomolecular Medicine News, “My team looked into this and we could not find substantiation, documentation, proof or convincing evidence of one single death.” In most of these alleged cases people were taking both medications AND nutrition supplements.

Considerations When Taking Nutrition Supplements

Although nutrition supplements have a great safety record there are supplements that can be toxic in high doses, supplements that interactive with medications, and supplements that should not be used by certain populations.

Blood Thinning Supplements

Many nutrition supplements thin the blood slightly including all types of Omega 3 Fatty Acids and many herbs and spices. This is usually not an issue unless you have a blood clotting disorder or are taking prescription medications such as Warfarin or Coumadin which are very strong blood thinning agents. In this case it is critical to avoid any and all supplements which thin the blood because it can push you over the edge and you can develop internal bleeding!

Other Drug/Nutrient Interactions

There are literally hundreds of drug/nutrient interactions and even drug/food interactions some of which are quite serious and acute, and others which can create a problem over the long haul.
For example, grapefruit is a BIG no/no when taking many drugs including Calcium Channel Blockers, Erectile Dysfunction Drugs, and Statins (most common cholesterol lowering drug class) to name a few.

Preventing Drug Interactions

ALWAYS check online to see any and all interactions for any medication you are taking INCLUDING over the counter medications. For example acetaminophen (Tylenol) and alcohol can be deadly and is one of the most common causes of liver failure. Google drug interactions for any drug you are taking and also google drug/nutrient interactions, and drug/food interactions. Do NOT assume your physician or pharmacist will always know or inform you of all of these – be proactive and know these interactions for any medication you are taking.

There are numerous excellent medical websites for drug interactions where you can enter your medications to see if there is any possible interaction between different medications such as Webmd. Read the entire product label for any medication or nutrition supplement and ask for the drug wrapper from your pharmacist for prescription drugs. The FDA has a great site for common interactions with different classes of drugs here: https://www.fda.gov/drugs/resources-you/drug-interactions-what-you-should-know A great site for drug/nutrient interactions is https://www.integrativepro.com/Resources/Drug-Nutrient-Interaction-Checker or https://www.mayoclinic.org/drugs-supplements

Also check for drug/nutrient depletions because many drugs deplete or prevent absorption of important nutrients. For example, proton pump inhibitors (like Nexium and Prilosec) can prevent proper absorption of key minerals like magnesium which can cause serious issues over the long haul including cardiac arrhythmias. Here is a good list of common drug/nutrient depletions and interactions: http://www.naturemade.com/~/media/Images/NatureMade/PDF/Health%20Care%20Professionals/HCP%20Updates%20042315/Common%20Drug%20Classes%20and%20Nutrient%20Interactions%20Chart%20FNL.ashx and also this one: http://www.nutritional-solutions.net/images/phocadownload/Rx_DepleteInteractions.pdf

A little checking can prevent any potential issue with drug/nutrient interactions; drug to drug interactions, and drug/food interactions.

Are Eggs Really Bad for You?

Demonizing eggs seems to occur on a regular cycle, and there has been a lot of bad press lately based on yet another study on eggs and health that came up with negative conclusions.      So what is the deal with this study and are eggs and egg yolks bad for people?   

To answer this question lets take a look at cholesterol since it is the bad actor that everyone tends to blame for blocking arteries and causing heart attacks and stroke.     Almost all of the cholesterol in your body is made by your liver, and in fact the most popular cholesterol lowering medications work by decreasing your body’s production of cholesterol in the liver.  

Even if you eat NO cholesterol your body will make it because you cannot survive without it!  In addition, for most people your dietary intake of cholesterol has little to no effect on your circulating levels of cholesterol, and this includes egg yolks!  

As reported by NPR:

“[E]ating cholesterol can raise levels of it in the blood, but, as a growing body of research has shown, not by that much. Consuming sugar, trans fats or excessive saturated fat (from unhealthy sources) can be more harmful to cholesterol levels than dietary cholesterol itself.

Most of the cholesterol in our bodies we make ourselves in the liver, and total body levels are heavily influenced by genetics, gender and age. As more and more research suggests that some degree of cholesterol consumption is harmless, if not healthy, the egg's reputation is gradually returning.”

In 2015, dietary cholesterol (and egg restriction) was finally eliminated from the U.S. dietary guidelines, and the controversy appeared to have settled. Now, a new study is again urging people to avoid eggs, linking egg consumption and dietary cholesterol to an increased risk of cardiovascular disease and death.”

Latest Egg Study in the News

The study, published in the journal JAMA on March 19, 2019, analyzed data from 29,615 American adults pooled from six prospective cohort studies with a median follow-up of 17.5 years, and claims to have found a dose-dependent relationship between egg consumption and cardiovascular disease (CVD) and all-cause mortality.

According to lead researcher Wenze Zhong, Ph.D., the results suggest there’s no safe amount of egg consumption, and the team believes the results should be taken into consideration when the U.S. dietary guidelines are updated.

Big Problems with this Egg Study

A careful review shows that are the multiple major flaws in this study.  According to Stuart Phillips,  Ph.D., director of the McMaster Centre for Nutrition, Exercise, and Health Research -- the amount of risk, that is reported in the study is trivial because the actual change in risk is insignificant.    For example the study quotes a relative risk increase of 17%.  However, the absolute risk (which is all that counts!) paints a very different picture and equates to 17 versus 15 coronary events (2 events total) per 1,000 person years.   Needless to say this difference is meaningless.

It is also important to note that their data is based on people’s memory of what they ate which has been proven over and over again to be very inaccurate.

Andrew Mente, PhD., principal investigator for the Epidemiology Program at the Population Health Research Institute, pointed out another problem with the data from this study:

“The primary hypothesis here is that eggs increase your bad cholesterol, and the more you eat, the worse it gets. But buried way down in the appendix is a note that they found higher egg intake is related to a reduction in LDL, your bad cholesterol. So, what’s driving the association in this research? It seems like there’s a contradiction with the findings.”

Several Studies Have Confirmed Eggs Are Good for Your Heart

There have been several large meta-analyses have completely refuted the claim that egg consumption raises your risk for CVD.

Not All Eggs Are Created Equal

Unfortunately most eggs you see in the store come from concentrated animal feeding operations, which are notorious for causing Salmonella infection. Eggs can become contaminated while they are being formed if the Salmonella bacteria exist inside a chicken’s ovaries.

So look for organic, cage free eggs or free range eggs meaning the chickens are not given any chemicals or medication and the same thing with the chickens feed.  Chickens are omnivores by nature and thrive on a diverse diet and roaming free range for their food.