Chain mase optional
Japan is a land of great innovation but also steeped in tradition.
Here are some of the aspects the traditional Japanese lifestyle, including diet, exercise and in general a way of life that should be the model of healthy living for the rest of the world.
It’s been waaayyy too long! I hope to get some more regular blogging in once my schedule settles down a bit. Okay, it won’t and I’ll just have to MAKE more time for it!
In the meantime, I’ll link you to 5 things I think you should check out - some of them my Diet Blog articles and others are things that I think you’ll find informative/entertaining.
1. Gwyneth Paltrow has bones like “Mr. Glass”: Not eating and avoiding the sun gives you brittle bones! This one sparked quite a debate between yours truly and someone who thought a) I was mean, b) higher proteing intakes would make your kidneys spontaneously combust and c) ketosis is caused by high protein diets and is dangerous.
2. Insulin: An Undeserved Bad Reputation: Super-duper smart guy James Krieger pens this outstanding 2-part (so far) series of how insulin became the red-headed step-child of weight regulation and why this concept is largely a steaming heap of ostrich poop. You can also read part II here.
3. Fit Marker: Friend and colleague JCD and partner-in-unapologetic knowledge bombs FitJerk founded a revolutionary hub where you can access the best of the best of training, nutrition and health information.
4. The Truth about Alcohol, Fat Loss and Muscle Growth: Martin Berkhan: Swedish for common sense. Berkhan delves deep into the science and practicality of alcohol intake and its impact on fat loss and muscle.
5. Should Obese People be Given a Handicap Parking? Another pot-stirring piece courtesy of my fellow Diet-Blogger Ted Kallimer. A fascinating debate, indeed!
Hope you enjoy the bits!
Religion, politics and let’s throw in nutrition/exercise for good measure. Passions run strong when it comes to belief about the best nutritional or exercise approach.
In this 5 part series, I’ll detail some of the more hotly contested nutritional and exercise debates that I’ve seen in recent years. Some of them I’ve lurked on, others I’ve actually participated in.
Regardless of where you come out on these issues, there are always opportunities for learning. So grab some popcorn and prepare for some pot-stirring, panty-bunching debates.
Dr. Mike Eades vs. Anthony Colpo: MAD vs. Sane?
This is easily one of the most compelling nutritional debates of the past few years. With low fat dogma pretty much abolished, debates often now shift to varying opinion within the realm of low carb belief.
This particular debate features bestselling author of Protein Power Dr. Michael Eades and trainer and author of “The Great Cholesterol Con” and “The Fat Loss Bible” Anthony Colpo.
The gauntlet was dropped a couple of years ago in the form of an Anthony Colpo open letter to Dr. Eades about his insistence of the existence of a low carb “metabolic advantage”.
Colpo put together an entire e-book: “They’re all MAD”, detailing why he thinks Eades and his other low carb proponents (Gary Taubes, Fineman and Fine) are misguided in their metabolic advantage theory.
AC even went as far as issuing a $20,000 challenge to anyone who could provide credible evidence of metabolic advantage.
After a long period of silence from Dr. Eades, he re-emerged with a thorough counter-argument to Colpo’s “Fat Loss Bible” principles here. This post got quite a round of applause from Eades’ followers – all of whom unanimously hailed Dr. Eades’ as the “victor”.
But wait… AC wasn’t done – not by a long shot, here is an equally detailed retort: The Great Eades Smackdown 2010 part I.
Eades’ wasn’t ready to waive the white flag just yet, though – taking another crack at AC’s argument here.
In what could be a final argument, Colpo responds to Eades’ response, which (according to AC) lacked sufficient response… The great Eades Smackdown part II.
My Take
Although Eades’ has vowed no further response to this debate, this case is far from closed in the forum of nutritional scientists. My summary: If a metabolic advantage exists, it’s likely to be pretty insignificant and calories still matter the most. As it stands, the more neutral and even-handed scientific minds (read: those who do not profit by declaring the existence of a metabolic advantage) contend that there is no empirical evidence of such a phenomenon as per tightly controlled metabolic ward studies.
Eades and Colpo are stalwarts – both very bright, both steadfast in their beliefs.
The pro-Eades crowd will often cite Colpo’s ire as reason to dismiss his ideas, however if you look at the argument objectively, Colpo seems to have legitimately called Eades out on some of his sacred cows. Having read Eades’ blog for a while, I highly respect his intellect and his analytical acumen. The chink in Eades’ armour however is his glaring confirmation bias – a trait that his most ardent readership has appeared to have contracted.
On the flipside, AC has petulance to his diatribes that would be a bit off-putting by general standards. He does at times make it difficult to get behind his plight – especially on an issue that doesn’t carry a whole lot of significance in the “big picture”. That said, I think the industry needs people like Colpo. AC has the intellect to match his vitriol and doesn’t pull any punches. I do applaud people (however uncouth their language) who aren’t afraid to call people out on untenable claims. AC also gave Eades’ friend and fellow carbaphobe and slow thinking training advocate Fred Hahn a science smack-down.
I will also go out on a limb and contend that Dr. Eades is equally brash – he just executes his petulance in a more passive-aggressive manor. Dr. Eades has a proclivity for “taking the high road” when he paints himself into a corner with questionable claims. He pulled this stunt recently when a cerebral researcher with a particularly acute nose for BS - James Krieger, M.S., M.S. took Eades to task on an unsubstantiated claim that Eades made about meta-analyses on this thread (scroll about halfway down the page to see James’ contention). Eades did a fancy Irish jig around Krieger’s press - providing only an obfuscated response.
Final (sort of) word on Metabolic Advantage
While a metabolic advantage remains a physiological plausibility as well as a scientific possibility – to claim MA as a principle rather than a theory is intellectually dishonest. While many may not appreciate Anthony Colpo’s bombast - when the dust settles, I think the clear-thinking individuals will see a well-contructed and scientifically sound challenge.
Let’s be honest here, salads don’t exactly scream masculinity…. Until now. Armed with a roasted chicken, some greens and a surge of testosterone, I set out to make the ultimate “bro” salad. It was simple to prepare, tasty, super-nutritious and surprisingly filling. Here’s how it breaks down;
2-3 Cups of greens (I used spinach)
4oz. of shredded chicken (pre-roasted – mostly breast)
2oz. of cubed mozzarella cheese
½ an avocado
1 medium red bell pepper
3 Tbsp. Sundried tomato dressing
Mix and enjoy!
Note: I didn’t purposely skimp on the added veggies – it just happened to be low on them. Do add generous amounts of your preferred veggies.
Oh, and this salad is suitable for both “bro’s” and “brah’s”!
Nutritional Facts
Calories: 636
Protein: 52g
Carbohydrates: 10g
Fat: 43g (about even mix of saturated, monounsatured and polyunsaturated fats)
Mojo: Off the charts!
With a few weeks into 2010 and the last decade fading in the rear-view mirror, let’s take a look at the nutrition, fitness and health trends that defined the 2000’s.
worth the extra $?
This is a guest post by Jamie Hale - it is a truly a classic. Enjoy!
Over the past two decades the sale of organic foods has increased annually nearly 20%. Today’s organic food system includes a combination of small and large food producers, local and global distribution networks, and a wide variety of products including processed foods, fruits, vegetables, meats and dairy (1). Recent food crises such as mad cow disease and foot-and-mouth disease may have decreased consumer confidence in conventional foods and swayed their buying tendencies to what they perceive as safer foods – Organic, All Natural Foods. In one survey the reasons people consumed organic foods were avoidance of pesticides (70%), freshness (68%), for health and nutrition (67%), and to avoid genetically modified foods (55%) (2). The majority of Organic Food Advocates I have spoken to eat organic foods because they feel organic foods are safer. A couple of common statements by advocates are “I don’t like chemicals in my foods” and “all natural has to be safer than artificial”. Both of these assumptions are erroneous Organic foods do contain chemicals and all natural is not necessarily safer. Every living molecule inside every living organism is created through chemical reactions. And natural chemicals contained in organically grown coffee, pepper, mushrooms, apples, celery, potatoes, nutmeg and carrots present a greater risk of cancer in people than DDT, DDE, or Alar, three pesticides that are banned in the USA and many other countries (3).
Aectaldehyde, benzaldehyde, benzene, benzo (a) pyrene, benzofuran, caffeic acid, catechol, 1,2,5,6-dibenz (a) anthracene, ethylbenzene, formaldehyde, furan, furfural, hydroquinone, d-limonene, 4-methylcatechol, styrene, toluene.
- Natural carcinogenic and DNA –damaging chemicals present in a cup of certified organic coffee (4)
In the following pages, I will take you back to the early 20th century where the fundamental ideas of organic farming were born, through the present day where sales of organic foods are booming.
In the early 19th century all living organisms were referred to as organic while non-living substances were referred to as minerals or inorganic (13). As time passed it was demonstrated that all material substances contain the same chemical elements. Today the word organic is used to define all complex carbon based molecules. According to the scientific definition of organic means all foods are organic.
Rudolf Steiner’s brilliance was recognized when he was a youngster. His innate ability allowed him to escape the peasant environment he was raised in. He enrolled at the Vienna Institute of Technology and the University of Vienna. In 1897 he moved to Berlin and entered into the world of German High Society. He never felt comfortable among this group who promoted technology and the power of science to change the world for the better, they often poked fun at his spirituality (3).
Steiner’s spiritual interests drew him to a religious movement called theosophy. Theosophy combined aspects of Christianity, astrology, and Hinduism. He wasn’t impressed with the fact that theosophists depended on faith to justify their beliefs. He thought pure reason could explain the universe without reliance on faith (3). In 1912 Steiner created his own philosophy or “spiritual science” as he referred to it called anthroposophy. In Challenging Nature (2006) L Silver describes some of Steiner’s beliefs.
Steiner claimed that by looking deep inside himself, he could “see” a detailed past history of cosmology in which humanity evolved from primitive beings living on the surfaces of the sun, Mars, Saturn, and Jupiter (he meant this literally, not metaphorically). The latest incarnation of humanity somehow made it way to earth, where it had once lived in communication with its own spirits as well as those of Mother Nature in an Edenic setting that he called Aquarius. But people became addicted to material artifacts, consumer goods, and private property. As a result, they forgot how to contact the spiritual world. Materialism and capitalism led to the fall of Aquarius (equivalent to the biblical banishment form Eden) and the present state of human distress. Nevertheless, there is hope for a future age of Aquarius (like the second coming of Christ) when everyone heeds Steiner’s call to forsake the material and artificial and rediscover the spiritual.
In 1924 Steiner introduced the world of farming to his “spiritual science”. Steiner proposed that people should favor the natural and reject the synthetic and artificial. Every family farm should be recognized as an individual organism that lives within the larger organism that is Mother Earth. Family farms should be entirely self sufficient (3). Steiner’s philosophy was given the name Biodynamic agriculture. The name is under trademark protection by Demeter Association, Inc (3,5).
Organic versus Conventional
Steiner laid the groundwork for what is now called organic farming, but J.J. Rodale is credited for coining the term in 1942, in his magazine Organic Farming and Gardening (6,7). Rodale proclaimed that processes performed by living things are fundamentally different than ones created through chemical laboratory processes. Ok, never mind that every living process is fundamentally a chemical process (7). According to Rodale and many modern day organic farmers the primary difference between organic and nonorganic food is the process in which the foods are produced, organic food is derived from natural processes whereas nonorganic comes from unnatural processes. This line of thinking demonstrates a common misperception, which is natural is always better. Would you be surprised if I told you the world’s most dangerous toxins are all natural?
They include ricin, abrin, botulinum, and strychnine—highly evolved chemical weapons used by organisms for self-defense and territorial expansion. Indeed, every plant and microbe carries a variety of mostly uncharacterized, more or less toxic attack chemicals, and synthetic chemicals are no more likely to be toxic than natural ones (7).
Most consumers assume organic foods are grown without chemical pesticides, however this is not true. Rotenone is a potent neurotoxin, used by organic farmers that has long been used to kill fish and has been linked to Parkinson’s Disease (7, 8). Betarbet et. al. found that chronic exposure to Rotenone could reproduce the anatomical, neurochemical, behavioral and neuropathological features of PD (8). Another pesticide used by Organic farmers Pyrethrin, sometimes used the day of harvesting, can result in breathing difficulties when inhaled (7, 9). Other pesticides used in organic farming include hypochlorite, sodium hypochlorite, copper sulfate, boric acid, lime sulfur, elemental sulfur, and oils (1). Organic foods have been shown to have fewer pesticide residues than conventional foods. But do the higher levels found in conventional foods have a negative impact on human health?
Organic fruits and vegetables can be expected to contain fewer agrochemical residues than conventionally grown alternatives, but the significance of this difference is questionable inasmuch as actual levels of contamination in both types of food are generally well below acceptable limits (10).
Pesticide residues, naturally occurring toxins, nitrates, and polyphenolic compounds exert their health risks or benefits on a dose-related basis, and data do not yet exist to ascertain whether the differences in the levels of such chemicals between organic foods and conventional foods are of biological significance (1).
Kajiya (2006) suggested a possible relationship between parasite infection and organic food. Hookworm in an 87-year old Japanese man who had a 30-year history of eating organic foods caused heart failure. In general, footwear and proper sanitation are important for control of hookworm because the parasite is usually transmitted through contact with contaminated soil. The highest rates of hookworm infection occur in the
world’s coastal regions and are often associated with poverty stricken areas. The 87-year old Japanese man wore shoes outdoors and lived inland. In fact, he did not go outside often. The occurrence of hookworm infection in Japan is uncommon. Organic foods have become relatively popular in advanced countries with good hygiene, and increasing numbers of people buy foods grown without added pesticides. Kajiya suspected that the Japanese man became infected by eating organic food imported from endemic areas of hookworm infection (11).
The Institute of Food Technologists issued a Scientific Status Summary on the organic foods industry (2006). Below is some of the key points from the Summary:
Organic fruits and vegetables possess fewer pesticide residues and lower nitrate levels than do conventional fruits and vegetables. In some cases, organic foods may have higher levels of plant secondary metabolites; this may be beneficial with respect to suspected antioxidants such as polyphenolic compounds, but also may be of potential health concern when considering naturally occurring toxins. Some studies have suggested potential increased microbiological hazards from organic produce or animal products due to the prohibition of antimicrobial use, yet other studies have not reached the same conclusion (1).
While many studies demonstrate these qualitative differences between organic and conventional foods, it is premature to conclude that either food system is superior to the other with respect to safety or nutritional composition (1).
This review illustrates that tradeoffs exist between organic and conventional food production. Organic fruits and vegetables rely upon far few pesticides than do conventional fruits and vegetables, which result in fewer pesticide residues, but may
also stimulate the production of naturally occurring toxins if organic crops are subject to increased pest pressures from insects, weeds, or plant diseases. Because organic fruits and vegetables do not use pesticides or synthetic fertilizers, they have more biochemical energy to synthesize beneficial secondary plant metabolites such as polyphenolic antioxidants as well as naturally occurring toxins. In some cases, food animals produced organically have the potential to possess higher rates of bacterial contamination than those produced conventionally since organic production generally prohibits antibiotic use (1).
A review conducted in July 2009 (14) investigated differences in the nutrient contents between conventional and organic foods. Eleven crop nutrient categories were analyzed. The researchers identified 162 studies; 55 were of satisfactory quality. Only the satisfactory quality studies were analyzed. Conventionally produced crops had a significantly higher content of nitrogen, and organically produced crops had a significantly higher content of phosphorus and titratable acidity. There was no difference between the two for the remaining 8 of 11 crop nutrient categories analyzed. Analysis on livestock products indicated no difference in nutrient content between organically and conventionally produced livestock products. After reviewing studies of satisfactory quality the researchers concluded that there is no evidence of a difference in nutrient quality between organic and conventional foods.
If you like the taste of organic food and have the extra money to spend, go for it. However, don’t consider it a necessity. When choosing the foods to include in your diet, the first consideration should be a well-balanced diet. Whether it comes from conventional foods or organic foods has little significance (12).
To learn more about Jamie Hale and his amazing content and products, I urge you to visit www.maxcondion.com and http://jamiehalesblog.blogspot.com/
It gives us a warm and fuzzy feeling to know that we are supporting local and/or smaller “mom and pop” organizations when we fork out the extra scratch for said products. If you think you are supporting smaller, independent organic companies, however, you may be disappointed to find that many of your favourite brands are actually owned by massive multi-billion dollar operations.
Burt’s Bees – Clorox
Tom’s of Maine – Colgate-Palmolive
Stoneyfield – Danone
Odwalla – Coca-Cola (Coke no longer sells the freshly squeezed juice that made Odwalla famous).
Naked Juice – Pepsi Co.
Horizon Organic Dairy, The Organic Cow of Vermont – Dean Foods
After The Fall, R.W. Knudsen and Santa Cruz Organic – Smuckers
Kashi, Garden Burger, Bear Naked – Kellogg’s
Back to Nature, Boca – Kraft
Cascadian Farms – General Mills
Health Valley and Arrowhead Mills – Hain Celestial (Partially owned by Heinz)
Green and Blacks Organic Chocolate – Cadburry-Schweppes
Dagoba Chocolate – Hershey’s
Seeds of Change – M & M/Mars
Body Shop – L’Oreal
It is very difficult to know in most cases who actually owns the products as the parent company’s stamp is rarely on these products.
It was long overdue but I finally penned a review for Bigger, Stronger, Faster for diet blog. In short, it is a brilliantly made documentary that examines the cultural obsession of performance enhancement, aesthetics and the desire to either be or watch larger than life. The film circles around the lives of 3 brothers who started lifting weights so they could emulate their heroes such as; Hulk Hogan, Arnold Schwarzenegger and Sylvester Stallone. Read my review here.
It is evident when someone puts their heart and soul into something. The Alan Aragon Research Review is one such example. I finally decided to give the subscription a shot after months of deliberating. I can honestly say that it is one of the best decisions I’ve ever made.
There is a glaring deficiency of honest, evidence-based, and un-faddish information available to fitness and nutrition professionals and the public at large. Enter the AARR. Nowhere (and I mean NOWHERE) will you find such a winning combination of cutting edge research interspersed with perspicacious commentary and real-life application. I have yet to see anyone tackle the most controversial, divided and relevant health and performance issues with the same depth, scrutiny and objectivity as Alan.
I am involved in the fitness and health industry in various capacities; A writer for a popular blog site, a personal trainer and a lecturer. There is one common thread to all of these roles…helping people lead healthier lives. The AARR has become an indispensible resource for me to achieve just that. Since subscribing, I feel as though I have armed myself with an untapped dimension of knowledge.
The publication has sharpened my critical thinking skills and helped me to see a “bigger picture” on many issues. It has broadened my knowledge and in the process has humbled me - encouraging me to re-think what I had known to be “truths”. Alan has a true gift for breaking down giant swaths of information into a reader-friendly format that is as engaging as it is informative.
Be sure to check out the sample issue here. The best thing about the AARR is that it is risk free – no long term commitments.
If you are a trainer, coach, nutrition professionalor a seasoned health enthusiast, this may be the best investment you can make.
1. Ode to the Forgotten Deceased: Needless to say I’m saddened by the death of Michael Jackson. As a child of the 80’s, he will leave an indelible mark on the musical and cultural scene with his unsurpassed talent. Given that there were some other notable passing’s, I feel it time to recognize those who have deceased around the same time as someone more famous and hence didn’t get their due recognition.
Recently: Farrah Fawcett, Ed McMahon, David Carradine.
Last year: Brad Renfro – absolutely brilliant actor who died days before Heath Ledger. I didn’t hear of Renfro’s death until a couple of months ago. He lost a battle with drugs.
1997: Mother Theresa – passed on right around the time of Princess Diana. There was perhaps no human being more compassionate than she.
On Brad Renfro – here is a video of his last interview before his death. At 25 he looked like a man way older – bloated and noticeably ailing. A very compelling argument to stay away from drugs.
2. Blogs I like: I have to admit I had only started hearing of Nia Shanks just recently. Her name alone sound like she should be on American Gladiators. Turns out she is strong enough to be one of them. At just over a buck 20, she probably warms up with your max, guys. Physical prowess aside, Nia puts out some seriously awesome content. I highly recommend checking out her blog The Fat Solutions where Nia drops knowledge bombs and encourages gals to “get strong” amongst other things.
3. My Radio Interview: People have always told me I have a face for radio. I’m not sure what that means, but anyway… had the pleasure to speak with a gentleman who I feel like I’ve known for years but only met in person last year. His name is Jesse Dylan and he is the host of the Good Life Show and former morning terrestrial radio show personality. We talked about the importance of mindset changes and simple strategies to implement for enhanced health. I was honoured to be a part of a show that included Dr. Chris Mohr – a world renowned nutritional expert and co-author of the Platinum Workout with none other than LL Cool J. Oh, and the *Dalai Lama was also on. I’ll provide an audio link when it comes available.
*I don’t think it was really the Dalai Lama, but someone who maybe knows him or saw him in a restaurant once – I’ll confirm this later.
4. Ladies - What is “too bulky”: A really engaging discussion took place on my buddy Leigh Peele’s site last week. Check it out and feel free to add your thoughts. It is fascinating to see the diversity of opinions on what women consider “too bulky”.
5. The Worst Diet Book Ever? Another gem from Peelesville was Leigh’s review of The Skinny Bastard Diet. Yes, from the same ladies who brought you the Skinny Bitch” diet. Upon reading Leigh’s scathing review, I had to see it for myself. Upon skimming through the book at my local Chapters, I had to stop reading as I was feeling the urge to light my face on fire and jump through the second floor plate glass window. I even wrote a review on Amazon. Summarily, I told women that buying this book for their man should result in the immediate filing for divorce.
Until next time…
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