The Facts on Safe Sun Exposure and Vitamin D

If you are confused about whether exposure to the sun is good or bad or somewhere in the middle – you are not alone!   There is a ton of conflicting advice and information being given on Sun Exposure.   On the one side we are being told to completely avoid all sun exposure and wear heavy duty sun screens at all time and on the other being told that sun exposure is vital and good for us.

As always the real answer is somewhere in the middle and it is critical to evaluate the validity of information you receive based on the source and if they have a commercial stake in the information they give you.   For example it is not at all surprising that sun screen manufacturers are pro sun screen and push the concept that everyone should wear it all the time to insure they do not get skin cancer, but we know they have a vested commercial interest so should use some judgment evaluating information from these sources.    And yes there is information suggesting that many sunscreens contain chemicals that can be harmful to your health.   It is important to use sunscreens that do not contain toxic ingredients and do block both UVA and UVB rays.    For a great guide check out this article by Dr. Mercola:  http://articles.mercola.com/sites/articles/archive/2014/06/04/ewg-sunscreen-guide.aspx

The fact is that this issue is not so simple as “authorities” would have you believe.  For example in this research article (Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden Cohort) that studied all-cause mortality in 29,518 Swedish Woman the conclusion was that avoiding the sun can actually be as dangerous as smoking when it comes to cancer risk and overall mortality risks. Woman who avoided the sun had a much shorter life expectancy than those who got the most sun.   This really challenges the conventional wisdom on sun exposure.   It is also important to state that it is all about dose and your personal genetics meaning that the amount of sun you are exposed to and your personal genetics are very relevant here!

Improving Vitamin D Status is a Key Benefit of Proper Sun Exposure

Sun exposure increases the body’s production of Vitamin D and does so in a way that is quantitatively and qualitatively different and superior to supplemental Vitamin D.    When the body produces Vitamin D from sun exposure it simply will never produce too much Vitamin D and this is not the case with supplementation.    In addition, there are other benefits to safe sun exposure in addition to Vitamin D production.   Proper sun exposure can and does help treat several skin conditions such as psoriasis, vitiligo, atopic dermatitis, and scleroderma.   In addition, sun exposure protects against and suppresses the symptoms of multiple sclerosis, helps relieve fibromyalgia pain, helps treat seasonal affective disorder, enhances mood and energy by stimulating the release of endorphins, and helps synchronize biorhythms and melatonin production.

The Health and Medicine Division of the National Academies of Sciences, Engineering, and Medicine have reported an association between vitamin D and overall mortality risk from all causes, including cancer.   However supplementation studies have been all over the map in terms of showing a positive relationship between boosting Vitamin D status and incidence or mitigation of disease.    Since we know for sure that the human body was designed with the specific capability of producing Vitamin D from sun exposure and we know that Vitamin D levels are crucial for optimizing health it seems quite likely that production of Vitamin D through sun exposure is the ideal if it can be done safely.

There is a lot of positive research on Vitamin D and cancer prevention and treatment, heart disease prevention and treatment, etc..which shows that optimizing Vitamin D is a good prevention strategy.

Vitamin D affects almost every cell in your body, which is one of the reason’s it affects so many different disease states.

Vitamin D from Sun Exposure and Health

There have been many studies done on average vitamin D levels and the vast majority of them have found that at least half of the U.S. population has inadequate levels.

Vitamin D is not really a vitamin – rather it is a steroid hormone that your body is designed to create through sun exposure, not from your diet. While some foods do contain vitamin D it is nearly impossible to get all the vitamin D you need from dietary sources alone.

The U.S. Surgeon General American Academy of Dermatology recommend complete and total sun avoidance in order to prevent skin cancer, and there is no question that overexposure to sun can and does cause skin cancer at some level.    However sun avoidance has been shown to increase your risk of death from all causes substantially so this recommendation does not make the most sense.

Optimizing Vitamin D through Safe Sun Exposure

By following sensible sun exposure rules, including making sure you do not get burned, you can maximize the benefits and minimize the risks of skin damage that could lead to skin cancer. Overexposure, not completeky avoiding the sun, is the real issue for increasing your risk for skin cancer.  At the same time, optimizing vitamin D through regular sun exposure can decrease your risk of many forms of cancers that are far more common than Melanoma which is the deadliest form of skin cancer.

So how much sun exposure is enough?

The answer depends on your skin type, time of year, time of day, and where you are located!  The closer you are to the equator the less time you need in the sun because the sun is stronger and more UVB rays hit your skin (UVB is the key to Vitamin D).     Depending on your location time of year can be very important.   For example in the Northeastern US you cannot get enough sunlight exposure during winter to make sufficient amounts of Vitamin D for optimal health (one of the reasons people tend to get sick more in the winter).  Time of day is also important.  Ideally mid-day sun provides the highest level of UVB light BUT you also need much less sun exposure and it is much easier to burn!

As mentioned above your skin type is also important!  There are technically 5 skin types as it relates to sun exposure times: Type I – White; very fair; red or blond hair; blue eyes; freckles Type II – White; fair; red or blond hair; blue, hazel, or green eyes Type III – Cream white; fair; with any eye or hair color; very common Type IV – Brown; typical Mediterranean Caucasian skin Type V – Dark Brown; mid-eastern skin types Type VI – Black

If you are skin type 1 to III, you will produce vitamin D more quickly than if you have skin type IV to VI.      A simple rule is to obtain half the sun exposure it takes your skin to turn pink (NOT BURN).     This will tend to optimize benefits without risks.   The more skin you can expose the better!   Once you have been in the sun this long you should cover up – actually covering up is ideal versus using sunscreen.    So wearing hat shirt and pants made out of a light but UV blocking material is ideal if you are going to be outside longer than half the time it would take for your skin to turn pink.

According to the National Institutes of Health, between five and 30 minutes of sun exposure to your unprotected face, arms, legs or back between the hours of 10 a.m. and 3 p.m. two to three times every week is enough for your body to produce all of the Vitamin D it needs. So for extremely fair people during peak summer or live close to the equator just 5 minutes of mid-day sun is all it takes, but for a person with dark skin who lives farther from the equator it is probably more like 30 minutes.    Now the key is NOT to burn so start with less time and gradually increase it!

What type of wearable device is best for the the serious exerciser?

Different wearables track different measurements.    The more serious exerciser often does many different movements including running, cycling, pushing, pulling, swinging, throwing, jumping, squating, lunging, lifting, balancing and stabilizing.    Trying to use a single wearable to provide accurate and relevant feedback on all these movements is almost impossible.   However all of them create a physiological challenge to the body so you can measure the effects of all these acitivities by measuring your physiological response to these challenges through your heart rate response!

There are two key types of heart rate monitors:   wrist-worn and chest stap and they function very differently.   Wrist monitors use a flashing light that tracks blood flow and uses an algorithm to estimate heart rate.     They are really only accurate for activities like cycling, walking, or running.     With activities that involve clenching of the fist or non-rhythmic arm movement wrist monitors are not at all accurate.

The second type of heart rate monitor involves the use of a chest strap with built in electrodes that measure the electrical wave of depolirization that occurs to tell your heart to beat along with a transmitter that can store and/or send the signal to a cell phone, watch or other device which displays your heart rate in real time.     These types of monitors are highly accurate under virtually all exercise conditions and in fact use the same technology as an electrocardiogram used by physicians everywhere to monitor your heart rate and health of the heart in general.

So for the more serious gym goer wrist worn monitors are not a great choice and the way to go is with a high quality chest strap type monitor.   There are many excellent choices including Wahoo Fitness, Polar, Garmin, MyZone and several others.

What about step counters?

If all you want to do is track walking these are not a bad choice but they are completely inneffective at tracking any other type of exercise because they usually track movement of the arm or leg.   So for many movements such as push-ups or pullups they are useless.      They also tend to lump many movements with very different levels of difficulty into the same category.    For example they do not differentiate between doing a squat versus doing a squat jump or squatting with 200lbs vs a bodyweight squat.

What about devices that track your pace or speed?

These are great for cyclists or runners but for most in gym workouts these are not relevant measures that provide any useful information.

How about cadence or power tracking?

Cadence and power are great metrics for cyclists to track and build programming around but for just about any other activity they are not relevant!

So for all the following reasons a chest strap heart rate monitor is the best overall wearable for more serious exercisers.

For gym based systems such as Fitmetrix that use a group heart rate display while in the gym:

They facilitate goal setting and focus

The on screen display helps to keep you motivated and allows you to compare yourself to others.

They provide a social platform

Perhaps most importantly these types of systems provide a point system that allows you to monitor exercise effort and compare to others in a way that allows highly fit and less fit people to be able to compete and compare their individual efforts.

Fitmetrix allows the use of chest strap or armband monitors as appropriate for individual users and their goals.

So if you are a more serious exerciser remember that wrist trackers like Fitbit are not set-up to provide you the feedback you need during all types of movements. By using a chest strap monitor you can get relavant feedback and data through all activies from cycling and rock climbing to kettlebells and ballroom dance!  By providing the ability to measure and track your physiological response to virtually any type of exercise you can track your progress overtime!

The Exercise and Blood Pressure Benefits of Beets!

One of the key tenets of exercise physiology recently got turned on its head.     For years exercise physiology students were taught that improving oxygen delivery to muscles was one of the keys to improved athletic performance and work capacity.

It was established that oxygen delivery to muscles could be improved through several different processes such as increased lung capacity allowing lungs to take in larger quantities of air and oxygen; the heart becoming stronger allowing it to pump more blood to the muscles which carries oxygen; or increasing the amount of red blood cells and hemoglobin in the blood which allows the blood to carry more oxygen to the muscles.   But It had been assumed that the fundamental amount of energy a human can create using a given amount of oxygen remained constant so all improvements came from the ability to deliver more oxygen to the muscles.

A 2009 study shattered this assumption!    The study (http://www.ncbi.nlm.nih.gov/pubmed/19661447 ) looked at 8 men who were given  either 2 cups of beet root juice or 2 cups of black currant drink as a placebo for 6 consecutive days and completed a series of moderate-intensity and severe-intensity exercise tests on the last 3 days.   Something amazing happened:   the men taking the beet root juice showed the ability to do the same amount of work with 19% less oxygen consumption and their time-to-exhaustion was extended by 15.7% compared to the placebo group!   Before this study there was no known substance that could increase energy creation based on a given amount of oxygen delivery!   To see a great video describing this study click here:  https://www.youtube.com/watch?v=hSaCZD9DsS0

Since this time many studies have confirmed the positive impact beet juice can have on human physiology, and several companies have developed beet products based on beets grown to maximize their content of Nitrates which are responsible for most of the benefits!    Nitrate aids your body in producing more Nitric Oxide which helps to open your blood vessels prior to and during exercise.   This allows you to get more energy from a given amount of oxygen so your muscles feel stronger for longer and your time to exhaustion increases!  This can allow you to train harder for a longer period of time!

There are other substances such as the amino acid arginine that can increase nitric oxide levels but this requires a complex process.  However Nitric Oxide can be formed from dietary nitrate in a much simpler process that does not require any co-factors like Nitric Oxide creation from arginine.

Beetroot Health Benefits

Beetroot is an excellent source of iron and folate, both of which are key nutrients for everyone but particularly woman!

Helps lower blood pressure

Contain betaine, which has been shown to have significant anti-cancer properties and is effective in inhibiting the formation of cancer cells and in particular colon and stomach cancer.

Helps relieve constipation

Helps detoxify the liver

How do I get the benefits?

If you like beets eating them can provide the same benefits as beet juice and cooking them does not reduce the benefits either!   If you want the maximum benefits there are now several companies making beet root powders that mix easily with water or juice, and several of these companies use specially grown beets that have extremely high and consistent levels of Nitrate.     There are several companies including “Beet Elite” https://neogenissport.com/ that produce powders available in black cherry flavor for those who do not like the taste of beets.   You can also mix the powder into a smoothie with frozen berries.  It is best to ingest it an hour before exercise.

Increasing Workout Density for Better Results

Workout Density refers to how much total work you do in a given workout, and there are several different strategies to increasing workout density.   Tracking and progressing density is one of the key ways to insure you continue to make progress in your workouts.   In addition most of us are time crunched and the more we can get done in shorter period of time the more likely it is that we will get our workouts in.

One of the ways to increase density in our workouts is to use super-sets where we pair two exercises that work non-competing muscle groups.    For example doing a super-set with a set of chest presses combined with a set of leg curls allows you to pack more work sets while still allowing muscle recovery.    If your focus is strength you still want to allow a short break between the two different exercises in the super-set but as soon as your breathing slows down (30 seconds or less) you are good to go to the next set.

Another technique is to create combinations of complimentary exercises such as a dumbbell or barbell clean immediately followed by a front squat.   Other examples include:

Dumbbell thruster where you squat with dumbbells at shoulders and then overhead press the dumbbells at the top and repeat.

Dumbbell lunge to dumbbell single arm shoulder press

Renegade row where you do a push-up holding dumbbells and do a single arm dumbbell row in the top of the push-up position.

Dumbbell bench press followed immediately by dumbbell pullover

The key is making sure the two exercises you are combining flow together well.

Another technique is using complexes of exercises.    Complexes are different from combinations because in this case you complete a set of a given number of repetitions of a given exercise before moving on to the next one.  A complex can consist of two– five exercises such as this one:

Dumbbell Snatch – 5 reps

Dumbbell Rows – 5 reps

Dumbbell Lunges – 5 reps each leg

Dumbbell Straight Leg Deadlift – 5 reps

Push-ups – 5 – 10 reps

Then you take a brief rest and repeat the complex for a set number of times.

Another excellent strategy is to use Post-Activation Potentiation or PAP for short.     PAP involves pairing a heavy strength exercise (like a squat) with a high velocity power exercise (like a jump) which results in a more forceful muscular contraction during the power movement.   The key is to use a relatively high level of resistance in the first movement WITHOUT going to fatigue such as doing 5 repetitions in the squat using a 10RM weight followed by jumps.   The idea is to prime the pump - not fatigue the targeted muscle groups!

There are two keys to effective PAP training:

First, make sure the heavy initial exercise mimics the power movement.   So doing a heavy bench press followed by a jump is not going to work!

Second, during the initial heavy exercise it is important to try to move the weight quickly during the concentric phase of the exercise.   As long as you attempt to move the weight explosively – even if it does not move fast – you are increasing your rate of force development which is the key.    

PAP is not for beginners and it is important to maintain perfect form during each exercise, but assuming you are ready for PAP it can dramatically improve your strength and power.

Some the best PAP complexes include:

Pairing a squat with a jump – can be a back squat, dumbbell squat or hex bar squat – key is that it is relatively heavy.

Bench Press paired with a plyo push-up or weighted ball thrown.

Sled push followed by a Sprint.

The Incredible Benefits of Regular Exercise

"If exercise could be packed in a pill, it would be the single most widely prescribed and beneficial medicine in the world" - Robert N. Butler, M.D. - Former Director, National Institute on Aging.  That is a pretty bold claim, but as we will see below it is true.

We all have experienced having a “good” day versus a “bad” day and it all starts with your attitude.     Exercise immediately affects your attitude towards yourself, your day and everyone you meet in an extremely positive way!  Exercise directly and measurably affects your brain chemistry, and has been shown in several studies to be more effective than anti-depressant medication in treating depression.     

Proven Benefits of Exercise and Consequences of Inactivity

Exercise is very helpful for preventing and treating anxiety.

Exercise boosts brainpower, ability to learn and memory and helps create new brain cells by increasing levels of brain derived neurotropic factor.

Exercise helps prevent age related cognitive decline by boosting chemicals that support and prevent the degeneration of the hippocampus.

Exercise boosts productivity - studies show that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers.

Exercise can help control addiction by boosting release of dopamine, the reward chemical.

Exercise reduces stress response and increases your ability to relax.

Lack of activity is the single most significant modifiable risk factor for all causes of disease!   

According to the CDC “more Americans are at risk of heart disease through physical inactivity than through high blood pressure, high cholesterol, or smoking.”

6 out of 10 Americans are at risk for heart disease because they do not get enough physical activity!

Exercise reduces your risk of type 2 diabetes and can help reverse the condition if you have it.

Exercise strengthens your muscles and bones and is very important for preventing osteoporosis.

Proper exercise can help prevent falls which are a leading cause of injury and death in seniors.

In the Harvard Alumni Study the data showed that exercisers between the ages of 35 – 79 increased their longevity by .7 years for each increment of 500 calories per week in leisure-time activity they performed.

Exercise is proven to improve sleep both in terms of making it easier to fall asleep and stay asleep through the night.

Exercise is proven to help prevent and treat impotence in men, and lack of sexual desire in men and woman.

Exercise is one of the only ways proven to increase HDL (Good) cholesterol.

Exercise can help to lower blood pressure.

Exercise helps control the symptoms and pain of arthritis and helps reduce the need for pain medication and anti-inflammatory medication.

Exercise improves many cases of low back pain.

Regular exercisers automatically do a better job of matching calorie intake to calorie output – meaning they tend to naturally not overeat.

The fitter you become the easier exercise gets so unlike diets the results of exercise improve over time!

Although diet without exercise can result in significant weight loss – ALL diets become less effective over time as the body always adjusts resting metabolic rate down in response to any and all forms of calorie restriction so without the addition of exercise all diets ultimately fail!

So get started today and remember doing something is way better than doing nothing!   Just a short walk is a start and if you can make it a habit it will start to make a difference in how you feel which can help provide the motivation to do more exercise.    Exercise has proven to be a keystone habit meaning many people who start exercising find it much easier to make positive changes in other aspects of their lifestyle as well!

The Incredible Benefits of Regular Exercise

"If exercise could be packed in a pill, it would be the single most widely prescribed and beneficial medicine in the world" - Robert N. Butler, M.D. - Former Director, National Institute on Aging.  That is a pretty bold claim, but as we will see below it is true.

We all have experienced having a “good” day versus a “bad” day and it all starts with your attitude.     Exercise immediately affects your attitude towards yourself, your day and everyone you meet in an extremely positive way!  Exercise directly and measurably affects your brain chemistry, and has been shown in several studies to be more effective than anti-depressant medication in treating depression.     

Proven Benefits of Exercise and Consequences of Inactivity

Exercise is very helpful for preventing and treating anxiety.

Exercise boosts brainpower, ability to learn and memory and helps create new brain cells by               increasing levels of brain derived neurotropic factor.

Exercise helps prevent age related cognitive decline by boosting chemicals that support and               prevent the degeneration of the hippocampus.

Exercise boosts productivity - studies show that workers who take time for exercise on a                     regular basis are more productive and have more energy than their more sedentary peers.

Exercise can help control addiction by boosting release of dopamine, the reward chemical.

Exercise reduces stress response and increases your ability to relax.

Lack of activity is the single most significant modifiable risk factor for all causes of                     disease!

According to the CDC “more Americans are at risk of heart disease through physical inactivity than through high blood pressure, high cholesterol, or smoking.”

6 out of 10 Americans are at risk for heart disease because they do not get enough physical activity!

Exercise reduces your risk of type 2 diabetes and can help reverse the condition if you have it.

Exercise strengthens your muscles and bones and is very important for preventing osteoporosis.

Proper exercise can help prevent falls which are a leading cause of injury and death in seniors.

In the Harvard Alumni Study the data showed that exercisers between the ages of 35 – 79 increased their longevity by .7 years for each increment of 500 calories per week in leisure-time activity they performed.

Exercise is proven to improve sleep both in terms of making it easier to fall asleep and stay asleep through the night.

Exercise is proven to help prevent and treat impotence in men, and lack of sexual desire in men and woman.

Exercise is one of the only ways proven to increase HDL (Good) cholesterol.

Exercise can help to lower blood pressure.

Exercise helps control the symptoms and pain of arthritis and helps reduce the need for pain medication and anti-inflammatory medication.

Exercise improves many cases of low back pain.

Regular exercisers automatically do a better job of matching calorie intake to calorie output – meaning they tend to naturally not overeat.

The fitter you become the easier exercise gets so unlike diets the results of exercise improve over time!

Although diet without exercise can result in significant weight loss – ALL diets become less effective over time as the body always adjusts resting metabolic rate down in response to any and all forms of calorie restriction so without the addition of exercise all diets ultimately fail!

So get started today and remember doing something is way better than doing nothing!   Just a short walk is a start and if you can make it a habit it will start to make a difference in how you feel which can help provide the motivation to do more exercise.    Exercise has proven to be a keystone habit meaning many people who start exercising find it much easier to make positive changes in other aspects of their lifestyle as well!

How to Manage the Work/Rest Ratio in HIIT Training

High Intensity Interval Training aka HIIT training is all the rage and there are many different HIIT training protocols circulating, but to produce the best results it is important to understand how to manipulate the Work/Rest Ratio.    The Work/Rest Ratio is the ratio of time spent working in the high intensity interval to the time spent in the recovery interval and there is no one ideal Work/Rest Ratio. In fact there are three different methods you can use to design interval training programs based on how you manipulate the Work/Rest Ratio.

Fixed Work, Fixed Recovery

This is the most common method and often used for group training because it keeps everyone working together.   In this method the amount of time spent in the work phase is fixed as is the amount of time in the recovery phase.   For example the ever popular “Tabata” Protocol is a fixed work, fixed recovery protocol using 20 seconds of work and 10 seconds of recovery done 8 times.    Another example is the “Peak 8” protocol which uses 30 seconds of work and 90 seconds of recovery.   Needless to say there are endless variations of fixed work, fixed recovery interval protocols and each one feels different and allows for a different level of relative intensity.    The advantage of these type of protocols is that they are very simple to design and very easy to track using a simple timer, and if using heart rate monitoring you can adjust the actual work intensity and recovery intensity based on individual heart rate response.   Also this is a very easy way for a trainer to manage a group as mentioned previously.

Fixed Work, Variable Recovery

In this method the amount of time spent working is fixed, but recovery time varies based on heart rate response.  This method is a more precise way to do HIIT training where each work interval begins after the heart rate slows to a predetermined point correlated with a specific level of individual recovery.  The advantage of this method is it can be customized to each person based on their goal, age and current fitness level.   An example would be doing a 1 minute work interval with a fit 20 year old and setting the recovery threshold at say 120 beats per minute (a relatively low exercise heart rate for a fit 20 year old).  So he would work as hard as he can for 1 minute then go into recovery and stay in recovery until his heart rate slows to 120 beats per minute.

Variable Work, Variable Recovery

This method varies work time AND recovery time based on preset work heart rates and recovery heart rates.   For example using the same example of a fit 20 year old you might set a goal work heart rate threshold at 180 beats per minute – meaning that you keep him working hard until his heart rate hits this work threshold and then immediately begin recovery.    Then you would keep him at a reduced work rate until he hit a predetermined recovery heart rate threshold such as 120 beats per minute.    This is a highly sophisticated and highly individualized way of exercising with precise management of work and rest customized to the individual.

Have some fun and experiment with each of these to prevent plateaus in your workout progress!

Egg Yolks vs No Egg Yolks

Eggs in general and egg yolks in particular have gotten a bad rap for raising cholesterol and increasing the risk for heart attack and stroke.     This is not the case and in fact US Dietary Guidelines have been changed as per this quote from the Dietary Guidelines Advisory Committee (DGAC) “cholesterol is not considered a nutrient of concern for overconsumption.”

Not only are eggs and egg yolks not bad for your health the fact is that egg yolks are full of essential nutrients including cholesterol!  That’s right you heard it here – cholesterol is an essential nutrient.   In fact it is so essential that every human being manufacturers cholesterol in their liver every day.   The more cholesterol you take in from food the less you have to make because make no mistake if we eliminated all cholesterol from your body you would soon die!  For the vast majority of people intake of cholesterol and saturated fat have little impact on circulating levels of cholesterol and of the “bad” types of cholesterol including LDL.   In fact high egg consumption (including the yolk) has been linked to increases in the HDL (good cholesterol).

Egg whites are primarily albumin which is a highly absorbable from of protein, but unlike egg yolks, no one worries about egg whites being unhealthy.    Besides cholesterol egg yolks contain several key micronutrients.  For example, yolks (but not whites) contain vitamins A, D, E and K along with omega-3 fatty acids. Egg yolks also contain more beneficial folate and vitamin B12. The yolks also contain far more of the nutrient choline than the whites, and all of the antioxidants lutein and zeaxanthin.

So why all the negative press on egg yolks and why do bodybuilder always choose egg whites only?   It all started with the research of a guy named Ancel Keys.   In his famous “7 Countries Study” Ancel Keys deliberately elected to only base his analysis and conclusions on 7 countries vs the 22 countries he actually looked at.   Why?  Because this is the only way he could show a link between dietary fat intake and coronary artery disease aka heart disease.    Once you add in all 22 countries the supposed link disappears!

This deception is a fact and easy enough for anyone to verify by taking a little time to look at Key’s research and the research refuting his conclusions including long term longitudinal research studies like the Framingham Study which are the gold standard.   Even in the case of the Framingham Study people tried to twist the facts.  However this quote from William Castelli, the former director of the Framingham Heart study, says it all:  "In Framingham, Mass., the more saturated fat one ate, the more cholesterol one ate, the more calories one ate, the lower the person's serum cholesterol. The opposite of what… Keys et al would predict…We found that the people who ate the most cholesterol, ate the most saturated fat, ate the most calories, weighed the least and were the most physically active."  It has taken a while but the facts are finally starting to penetrate the American Nutritional Recommendations.  Now we are in no way suggesting you deliberatly eat more saturated fat and cholesterol or that eating more will make you more healthy - but clearly cholesterol is not something to be afraid of!

As to body builders not eating egg whites they are focused on maximizing protein and minimizing calories so while yolks are not bad for you they do have more calories and fat than the whites which are mostly protein.   However you should keep in mind that a whole egg (yolk and whites) has about 78 calories with the vast majority coming from the yolks.   Make no mistake calories DO count, and a little fat goes a long way because fatty foods contain twice the calories of non-fatty foods!

Eggs are a very healthy food choice with high levels of protein and nutrients (if you eat the yolks!), and if you choose free range, organic eggs you are eating a veritable nutrition powerhouse.    Another good compromise is to eat say one whole egg and mix in more egg whites to maximize protein without loading up on fat!  Like all things it is probably best to eat them in moderation, but egg yolks are not something to be afraid of!

Mastering the Kettlebell Swing

Kettlebells are all the rage in fitness, and when used properly they are fantastic tool!   However not everyone needs or should do all the exercises possible with a kettlebell and like all things a mastery of the basics is the necessary foundation for advancement.     For the kettlebell that foundation is all about mastering the Kettlebell Swing.

The swing is a hip hinge movement NOT a squat!    Most people do not know the difference which is the first challenge.    The following shows an unloaded hip hinge using a dowel (can use a broomstick or anything light) to keep the spine in perfect alignment which is key!

 Start by doing hip hinges holding a rod held at hips and head to groove hip hinge pattern – you should feel it in hamstrings (back of your leg) and butt! Also notice how the knees do NOT move forward over the toes showing that all the movement is occurring at the hip joint.  Do NOT progress until you can do reps like this correctly and have fully grooved the movement pattern.

                               

Next drop the rod and pick up the kettlebell holding it to your chest and repeat the hip hinge – if you feel it in your back you are doing something wrong!    See the picture below:

To insure you really feel the proper mechanics put toes/ball of foot up on thin board which forces weight into heels and repeat movement – you should really feel it now in hamstrings and glutes and be hinging NOT squatting!  This should really help to lock in the right technique.    See picture below:

Then progress to kettlebell deadlift – stand over kettlebell with bell between heels – hip hinge (do NOT squat) to grip kettlebell handle with arms straight and shoulder retracted.  Stand-up squeezing glutes and drive hips forward but do not hyper-extend.   Repeat until they have this movement grooved.    See picture below:

Once you have mastered the deadlift you are ready to do swings!  Start with kettlebell on the floor in position like you are going to hike a football then  hip hinge with back flat, hips back knees NOT flexed forward with hands holding top of kettlebell handle in hook grip and head in neutral position.  Head neutral shoulder back and down with lats tight like the picture below. 

 “Hike” kettlebell back between legs bracing core so that kettlebell is ABOVE the knees! Should brace core as kettlebell hits bottom position and drawn in belly button slightly.

 Then extend the hips – arms DO NOT lift kettlebell – it should go up from the hip snap – keep shoulders down away from ears and retracted and lats tight – bell should not rise above shoulders.

 Let kettlebell fall back and as it reaches the hips hinge the hips back again.

At end of swing replace bell in front of body in hike position THEN relax body and release bell – VERY important to keep hinge position and brace until bell is back in starting position.   To see a great video on this progression click here:  https://www.youtube.com/watch?v=GYHbu2LRqD0   This video made by Mike Boyle is one of the best there is to teach a kettlebell swing progression.

Once you have mastered the swing movement begin to link your breathing with the movement: Inhale as you swing down and exhale sharply at top of swing.     Remember to brace you core as you hit the bottom of the swing.    Recommended starting weights are about 36 pounds for men and 25 pounds for woman or if you have access to kettlebells marked in kilograms use 12 for woman and 16 for men.   Then slowly progress.

Once you have the movement do big sets of 20 – 40 reps and build to the point where you can complete 200 – 300 repetition in a workout 2 – 3 days per week.      When you get here you and everyone around you will start to notice a difference!

Blackberries – The Unsung Berry!

Fresh blackberries were recently identified as a top cancer fighter.  Blackberries are actually cluster of fruits, similar to grapes, and the seeds inside contribute to the berry’s nutrient value.

Blackberries have one of the highest antioxidant contents per serving of any food tested. In a 2006 study published in The American Journal of Clinical Nutrition, scientists indicated that blackberries’ antioxidant content was far above that of other foods. This means that regular consumption of blackberries may have a positive impact on health, athletic performance and disease risk.

One of the many phytochemicals in blackberries is Anthocyanins. This flavonoid gives blackberries their dark color.   Anthocyanins have been shown to protect the brain from oxidative stress and may even reduce the effects of conditions such as Alzheimer’s disease and dementia. Blackberries have also been shown to have beneficial health effects in the fight against many forms of cancer.

Blackberries have a sweet, tart flavor, making them a perfect for salads or smoothies. They are also great as a topping for yogurt.  Blackberries are also great all by themselves!

Blackberries are also easy to store.  Just wash the berries, cut off the hulls, and seal in a Ziploc bag and freeze.   The other option is to purchase frozen blackberries which are prewashed.   In addition organic blackberries are always the best option, and frozen organic blackberries are much easier to find then fresh ones!

Health Benefits of Blackberries

Blackberries are a nutritional powerhouse loaded with vitamin C, low in calories (only 43 calories per 100 gram serving) and sodium. They are also high in both soluble and insoluble fiber.   A 100 gram serving of blackberries contains 5.3 g of fiber which is about 20% of the RDA!   Blackberries are also rich in vitamins A, E, K, and B vitamins, as well as the antioxidants lutein and zeaxanthin which are important for eye health and play a role in helping to prevent several chronic diseases. Blackberries also contain other minerals and nutrients including copper, manganese, magnesium, potassium, pantothenic acid, pyridoxine, riboflavin, niacin, and folic acid.

In addition blackberries contain high levels of other powerful phytochemicals including ellagic acid, tannin, gallic acid, pelargonidins, quercetin, cyanidins, kaempferol, catechins, and salicylic acid. These plant chemicals help prevent aging, inflammation, cancer, and other neurological diseases.

Studies on Blackberries

Ellagic acid, found in generous amounts in blackberries, has been shown to inhibit cancer formation.   The beneficial combination of chemicals in blackberries may effectively prevent cancer more than any one of the individual phytochemicals by itself.

Blackberries can also have beneficial effects on brain health.   The high anti-oxidant levels in blackberries may help prevent age-related memory loss!