The New York Times published an interesting article last week all about Vitamin D.

Lately, many people have been telling me that their Doctor's are saying their "vitamin D levels are low."  I didn't understand this as I've been working with people in this field for 15 years now and this year, alone, have heard that statement more than all other 15 years combined.

Is it that the levels have changed?  Have we stopped getting it in our diet?  Or, are the doctors full of it?

Well the article sheds a little light on it.  It's a very good read.  Check it out.

http://www.nytimes.com/2010/07/27/health/27brod.html?_r=1

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I wrote this a year ago but many people have been asking me about it lately so I feel it should be re-visited.  Please read on…

Have you been confused about “eating the right fats?”

Did you think all fats are bad (since that’s what is often portrayed in our media)?  Well, here’s a little clarity on the subject:

THROUGHOUT our history we have ingested an approximate equal proportion (1:1 ratio) of Omega-6 to Omega-3 fatty acids. Omega-3 and omega-6 are types of essential fatty acids – meaning we cannot make them on our own and have to get them from our diet.  Both are polyunsaturated fatty acids that differ from each other in their chemical structure.

In modern diets, there are few sources of omega-3 fatty acids, mainly the fat of cold water fish such as salmon, sardines, herring, mackerel, black cod, and bluefish.  There are two critical omega-3 fatty acids, (eicosapentaenoic acid, called EPA and docosahexaenoic acid or DHA), that the body needs.  Vegetarian sources, such as walnuts and flax seeds contain a precursor omega-3 (alpha-linolenic acid called ALA) that the body must convert to EPA and DHA.  EPA and DHA are the building blocks for many hormones that control immune function, blood clotting, and cell growth as well as components of cell membranes.

Omega 3 and 6 fatty acids have opposing effects — the "yin" and "yang". These fatty acids need to be equal in concentration in body tissues as they check each other in a delicate balance to regulate thousands of metabolic functions through prostaglandin pathways.

Nearly every biologic function is somehow interconnected with the delicate balance between Omega-6 and Omega-3.

Inflammation

Omega-3s are powerfully involved in the control of inflammation, cardiovascular health, allergic reactivity, immune response, hormone modulation, intelligence and behavior. The rapid change in dietary fat ingestion, where we consume Omega 6 far in excess of Omega 3, in the last 50-100 years has bewildered human bio-physiology.

Diets high in Omega-6 oils at the expense of Omega-3 promote inflammation. Omega-3s are strongly anti-inflammatory. As a result, Omega-6 has been coined as "bad" and Omega-3 as "good".  However, both are essential for human health, it is the balance of the two in relation to each other that is important. Dominant Omega-6 in the body can create a situation that promotes chronic inflammation, propagation of cancer, heart disease, stroke, diabetes, arthritis and auto-immunity.

Interesting Studies

Japanese researchers have proposed the leading cause of westernized degenerative diseases comes from lack of balance in our fat intakes. Their work has gone far to suggest that degenerative diseases are due to a drastic reduction in the intake of Omega-3 in relation to Omega-6 fatty acids. Their findings came from a review of over 500 peer-reviewed studies. These are the words of the Japanese researchers in the study summary:

"In this review, we summarize the evidence which indicates that increased dietary linoleic acid (Omega-6) and relative Omega-3 deficiency are major risk factors for western-type cancers cardiovascular and cerebrovascular diseases and also for allergic hyper-reactivity. We also raise the possibility that a relative Omega-3 deficiency may be affecting the behavioral patterns of a proportion of the young generations in industrialized countries."

It is proposed that dietary intervention with Omega-3 supplementation, and the reduction of Omega-6 in the diet – could successfully reverse rising trends toward westernized degenerative diseases in Japan, and the world.

That is very interesting…

From Dr. Andrew Weil’s website:

“At the 2006 Nutrition and Health Conference sponsored by the University of Arizona's College of Medicine and Columbia University's College of Physicians and Surgeons, Dr. Joseph Hibbeln, M.D., cited a study showing that violence in a British prison dropped by 37 percent after omega-3 oils and vitamins were added to the prisoners' diets.”

Where Did Omega-3’s Go?

About 100 years ago, the introduction of the screw-nut expeller press for the processing of vegetable/seed oils was developed. Vegetable oils and seeds are dominant in Omega-6 fatty acids, but most are completely devoid of complementary Omega-3 fatty acids. The processing of oils derived from corn, soy, safflower and sunflower created an extremely concentrated source of Omega-6, at the expense of Omega-3.  Dr. Andrew Weil says, “Refined vegetable oils, such as soy oil, are used in most of the snack foods, cookies, crackers, and sweets in the American diet as well as in fast food. Soybean oil alone is now so ubiquitous in fast foods and processed foods that an astounding 7-20 percent of the calories in the American diet are estimated to come from this single source.”

Modern methods of animal husbandry were developed to purposely fatten livestock for slaughter.  The protocol involves feeding livestock with carbohydrate rich grains rich in Omega-6 and devoid of Omega-3. Thus, the meat of domestic livestock has more Omega-6, at the expense of Omega-3.  Eggs, once a good source of Omega-3, have also fallen victim to the same process.  Chickens, like cattle, are fed a diet absent of Omega-3, as a result their eggs are also deficient.

This has resulted in a major reduction of Omega-3 in the food supply. At the same time, there has been an increase of commercially processed and refined Omega-6 (as noted above). With the exception of the trace amount of Omega-3 found in greens, sea-vegetables and some nuts and seeds, dietary sources are nil to none. The exception comes in the form of deep water ocean fish and flaxseeds. Unfortunately modern day dietary habits have shifted from whole-foods to that of highly refined foodstuffs, domesticated meats and soft-drinks.  Consequently, very little Omega-3 is consumed in the average diet.

Back to balance

Rapid changes in food processing technology and animal husbandry have created a severe imbalance of Omega-6 to Omega-3. This cannot be easily corrected through dietary modification alone.  However, the good news is that we can work to correct this imbalance in our body by supplementing our diet with Omega-3.

Currently the ratio of Omega-6 to Omega-3 in the American Diet ranges from 10:1 to 20:1, and in Japan 4:1 — all grossly in favor of Omega-6.  In North America, Omega-6 constitutes 7-20 percent of calories consumed!  This is way in excess.

There are two things you should do now:

• Reduce your intake of omega 6 — the "bad" omega oil.

Consciously limit the amount of Omega-6 in the diet. This can be accomplished by limiting the use of Omega-6 dominant vegetable oils such as safflower, sunflower, soy and corn oils. Nearly all processed foods contain Omega-6 usually, but not always in the form of "partially" hydrogenated oil.  So limit your processed foods…hence the stuff you find down the aisles of the grocery store. Instead, circle the perimeter of the store for the majority of your shopping where you’ll find the fresh veggies, fruits and meats (preferably free-range or grass-fed meats).

• Increase your intake of Omega-3. The only way back to balance is by consumption of oils rich in Omega-3.

You can increase your intake in two ways —

1. by food
2. and by supplements.

The two rich natural sources of Omega 3 are cold water fish and flax oil. However, the big issue with fish is the toxins that pollute our oceans. Furthermore, avoid frying fish as it destroys the level and structure of the omega 3 contained (since you’re frying it in Omega-6 vegetable oil).

The other way is to take a fish oil supplement, or an “EPA/DHA” supplement like the one sold at Athlon Elite.  This way, you get a fixed and regular supply of your daily omega 3 fatty acids.  Be aware though, fish oil supplements can be contaminated.  This was recently highlighted by a very public recall of a leading fish oil brand in the United Kingdom, Singapore and Hong Kong as it was found to contain higher than allowed levels of dioxin — a potential carcinogen.

You should look at taking two to three grams of omega 3 fatty acids daily (we usually recommend a little more to our clients but two to three is a good start). As such, you should look for higher strength omega 3 supplements.

Make sure your fish oil supplements are in amber glass bottles. The amber keeps the light out. The glass keeps the temperature more constant. It also prevents rancidity and oxidation – the big problem with fish oils which tend to be highly unstable. (hence, those ones you've had on the shelf for the last year and a half should probably be thrown out)

Key points:

• Omega-3 and Omega-6 are essential fatty acids with powerful opposing effects

• Omega-6 causes inflammation and omega-3 is anti-inflammatory (because it regulates omega-6)

• They ideally should be in a 1:1 balance

• Modern day nutrition has severely affected this balance leading to excess in omega-6

• This has potentially lead to many modern diseases of degeneration and inflammation

• To address this balance you need to cut omega-6 intake and increase omega-3 intake

• Rich sources of omega-3 are cold water fish, flax seeds and grass-fed, free-range beef and poultry

• When supplementing with fish oil take supplements that are molecularly distilled (toxin free), higher strength and packed in amber glass bottles

More reading (and more complicated too) on the subject of Omega-3 vs. Omega-6 oils and the prostaglandin pathways:

http://www.westonaprice.org/know-your-fats/555-tripping-lightly-down-the-prostaglandin-pathways.html

Unitl next time,

Ryan

P.S. if you'd like to learn more about healthy nutrition, supplementation and how the two together will give you more health, fitness, vitality, leanness, energy, enthusiasm, longer-life and good-looks, request a FREE private consultation with us today.  I guarantee it'll be one of the best decisions you ever made!

(805) 440-0215

or

www.SLOPersonalTraining.com/consult

This stuff makes broccoli look like Doritos… Yes, Kale is a true superfood and you should be eating it.

Nutritional Content

1 cup of Kale contains:

• 33 calories
• 7 g carbohydrate
• 2 g protein
• 0.5 g fat
• 1 g fiber

And even though it only contains 2 grams of protein it is essentially a complete protein (it contains nearly all essential amino acids)

1 cup of kale also provides:

• 684% (!!) of the RDA for Vitamin K
• 206% RDA for Vitamin A, which includes beta carotenes and the antioxidants lutein and zeaxanthin (both important for eye health)
• 134% RDA for Vitamin C
• Trace amounts of many B vitamins: thiamin, riboflavin, niacin, vitamin B6, folate, and pantothenic acid
• 26% RDA for manganese
• 10% of RDA for copper
• 9% of RDA for calcium and potassium
• 6% of RDA for iron and magnesium
• Trace amounts of sodium, zinc, and selenium

It actually provides more calcium per calorie than dairy foods and research shows calcium is better absorbed from kale than from milk!  That's some healthy stuff!

How to select and store kale:

• Look for firm, dark coloured leaves. They should be moist but not slimy. It should smell “fresh”.
• De-stem with a knife, kitchen shears, or simply use one swoop with your hands down the stem.
• After washing, kale leaves can be stored in a salad spinner or wet paper towel inside a plastic bag in the fridge.

How to cook it:

Kale is a bit stronger and more robust than a milder green like spinach so it works well in hearty dishes with lots of flavor.  But it will also go great mixed into a lettuce and spinach salad.  Here are some ideas:

from Precision Nutrition

Kale Chips

• 1 bunch of kale, broken into small, uniform pieces
• Olive oil, salt, spices, apple cider vinegar or lemon juice

Put pieces of kale in big container with a lid. Add about 1-2 tbsp of olive oil, a few dashes of salt and any other spices you enjoy. Add ~1-2 tsp of apple cider vinegar or lemon juice. Put on the lid and shake the container so the kale pieces are coated evenly. You can also mix the kale leaves with the seasonings using your hands.

Set kale pieces on a baking sheet, evenly distributed. Bake at 350-400 degrees F for 8 – 12 minutes. Don’t leave the oven. Watch these closely. When they are crisp, they are done. If they get burned, they taste horrible.

Beans & Kale

• 1 large white or sweet onion, diced
• 1 bunch of green or purple kale
• 1-3 tbsp olive oil
• 1-2 cans of white beans
• Salt/pepper to taste

Use a wok or pot to sauté the onions in some olive oil until they are clear and wilting. Then begin adding kale one handful at a time. It will start to wilt. Add a bit more oil if necessary. Once all of the kale is added, mix in the can(s) of beans. Let it heat evenly for several minutes. Add salt/pepper to taste. This will keep in the fridge for about 4 days. You can freeze leftovers as well. If you like, you can also throw in a clove of garlic with the onions at the beginning.

Simple Kale Salad

• 1 bunch of kale, sliced into small strips
• 1/8 cup olive oil
• 1/3 cup apple cider vinegar
• 1 tsp celery seed
• 1/2 tsp salt
• 1 tbsp agave nectar or maple syrup

Add kale strips to a large container with a lid. Prepare dressing in a pot on the stove. Bring the olive oil, cider vinegar, celery seed, salt, and agave/maple syrup to a boil. Let it boil for about 1 minute. Immediately pour over kale.

Let it sit for about 1 minute. Then cover the container and shake up the kale so all strips are evenly coated with dressing. Mix in favorite additions – like hemp seeds, flax seeds, dry cranberries, raisins, pepitas, etc.

For more great ideas that will keep you healthy and looking good on the beach and performing at your absolute best call us for a private one-on-one consultation.  We're here for you.

(805) 440-0215

Until next time,

Ryan

A friend of mine just sent me this article published on MSNBC's website:

Organic Foods May Not Really Be Healthier

And he asked me what I thought about it.  Well…

I think organic farming/eating is great, but often misunderstood by the public as being "healthy."  Just because something is labeled organic doesn't necessarily mean that it's better for you than it's "non-organic" version.

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                  Which one is Organic?

Organic farming practices are a good thing.  But they're not necessarily going to give you an immediate health boost.  The fact is you can buy some vegetables at our downtown Farmer's Market from a vendor who is not certified as "organic" that are more healthy for you than the same vegetables in the store that are certified "organic."  And let me tell you why…

To sell something under an organic label means you have to follow a bunch of rules set forth by the government and jump through the many government hoops (which I imagine all of you can relate to in some way or another).

The USDA says:

"Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation. Before a product can be labeled ‘organic,’ a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.”

Many farmers choose not to jump through these hoops even though they follow most "best practices" for farming. Their veggies are still good.

Another thing to consider is shipping time.  In general, fruits and veggies keep their nutrients for about 5 to 7 days before they start losing them, and apparently, much longer than that if frozen.  If a veggie has to come from way down in Chile, South America and then sit in your fridge for five days before you cook it, you may be losing out on some of the vitamins and minerals.  In this case you would have been better off to buy from a local farmer at Farmer's Market downtown, even though they weren't labeled "organic."

Again, organic farming is a good thing (especially for our environment) but you don't have to buy "organic" to be healthy.  Read the article here:

http://www.msnbc.msn.com/id/37317798/ns/health-diet_and_nutrition/?gt1=43001/from/ET

Until next time,

Ryan

P.S., Do you have more nutrition questions?  Do you not have a system of eating that ensures you're getting the right amount of nutrients to have that "optimum" body?  Well then what are you waiting for?  Sign-up for a FREE health, fitness and nutrition consultation at Athlon Elite and see what our 10 Habits system can do for you.

www.SLOPersonalTraining.com/consult

I had a great lunch yesterday with a good friend catching up, talking about what's happening in "our world's" right now.  And because he's as interested in fitness and health and performance as I am these conversations inevitably turn to fitness and nutrition discussions.

And… as always I have a great revelation!

First, almost everyone I come across (both, professionally and personally) want the "answer" to how to get a firm, lean, fit and healthy body…

a beach-ready body!

And if you listened to the market research in this area you would know that pretty much all of them want that "answer" to be one of the following:

• A new nutritional supplement that will transform one's body without any other exercise, nutritional or lifestyle change,

 

• A pharmaceutical to do the same,

 

• A forgotten exercise which when performed randomly, with really bad form and technique at low intensities will simultaneously burn fat and increase muscle while they sleep,

 

• A miracle food not found in the civilized world, the absence of which in one's diet is responsible for all manner of misfortune, from lack of muscle tone to skin wrinkles and everything in between!

That market research is depended on very heavily in the fitness world (just read the magazine covers the next time you're at the check-out stand of the grocery store)!

There are some 80,000 nutritional supplements marketed in North America for their supposed medicinal properties, solving lack of muscle mass, lack of the "correct" hormones, too much body fat, too much stress hormones, too much joint problems, etc.  And there are almost as many "diet systems" that do the same.  But the FACT is, most people depending on these products have NEVER changed their bodies (at least not for the better).  They've just spent a lot of money.  Sad but true.

Ok, back to my lunch-time conversation…

My friend, who has really transformed his body in the last couple years, I mean REALLY transformed it, like went from walking around the block for exercise to now doing ultra-marathons and deadlifting 380 pounds, who just had to buy all new $500 suits because the tailor couldn't take any more inches off his old suits, I'm talking a real fitness success story, says to me,

"it's just my opinion Ryan but you should consider getting all your clients onto the paleolithic nutrition program…"

And he went on to talk about the successes that he's seen from switching to "paleolithic eating:"

    "he's lost well over 30 pounds of fat and has had major improvements in his blood chemistry,"

    "girlfriend lost 15 pounds with no change in exercise,"

    "receptionist lost 12 pounds in first two weeks,"

    "girlfriend's mom has less arthritis symptoms now after just a month of paleo eating,"

    "etc., etc."

Here's the thing, HE'S TELLING THE TRUTH!

I know most of these people and their transformations ARE real.

So, was it paleo that did it?  Is the paleolithic lifestyle the "answer" to fat loss, muscle gain, performance enhancement, etc.?  The answer to the perfect "beach-ready body?"

Well… yes and no!

There's no doubt that eating paleo (lots of lean meats, vegetables and natural fats, and cutting out all the crap you're eating right now) will make you leaner, healthier and more fit.  But so will Athlon Elite's 10 Habits nutrition system, so will the South Beach diet system, so will many other forms of natural healthy eating.

So why are these people on the paleo diet having so much success???

Simple.  It's 3 things:

1. A definitive system of what to do  (we need something to tell us what to do)
2. A little good coaching (from my friend) to help encourage them through the tough times, and
3. The personal motivation and commitment to make the change in their lives.

That's it.  That's what it takes.

So, my revelation?…

The system itself (the rules) is only 1/3 responsible for the actual success of someone's transformation.  The other 2/3 comes from within, and comes from having a good coach to help you really find that "within" and use it to better yourself.

It's not just the system.  It's not ONLY about whether you only eat "good" fats, or whether you DON'T eat any grains at all, it's about having some good help to get through a sound health and fitness program because most people do not have natural discipline, intensity and tenacity of my good friend.  He's a special breed and is able to find his "within" easier than most.

The fact is:  "most successful people in EVERY endeavor tend to actively seek mentorship and support."

READ THAT AGAIN!

When you have good coaching you're surrounded by motivated and knowledgeable peers.  And when you take advantage of that you realize your goals.  Every successful person inevitably pays homage to a coach that helped them get there (faster and more effectively than they would have otherwise)!

Get qualified coaching and you can do ANYTHING you want to do.  It's all about someone helping you find what's within yourself, organize it into measurable, definable goals, and then help you realize those goals following a good set of "rules" and helping you with guidance through the tough times.

GET A COACH.

Just listen to Sheri Bruner who recently completed our Athlon Fitness Challenge, losing 24 pounds and 9% body fat in just 3 months:

"Thanks to Athlon Elite, and especially Amy for all of her support and encouragement.  I really do feel "transformed" and know I couldn't have achieved this level of success without her…"

Call today for a FREE consultation (805) 440-0215, or click here.

We'll help you get there.  All you need is a good coach!

Until next time,

Ryan

6-Week "Summer Shape-Up"    Fitness Contest

Work Hard, Get the Body You Want… And Win!

It's going on right here inside Athlon Elite and costs you NOTHING!  It starts Monday, April 19th, Ends May 28th. The person that collects the most stars over the six weeks wins a FREE month at Athlon Elite ($287 Value)  Get all the juicy details about the contest inside Athlon Elite. (posted on the doors)

And if you're still not a client of Athlon Elite yet?…

What are you waiting for!  CLICK HERE TO GET STARTED

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Super-sized Portions May Be More Than You Bargained For!

– By American Institute of Cancer Research
– Taken from SparkPeople.com

Americans who take advantage of larger sizes for just a few pennies more when eating out may be getting more calories than they bargain for, according to a new report by a coalition of health organizations. The report found that the food industry's "value marketing" encourages overeating and contributes to the skyrocketing rates of obesity in adults and children.

"Americans are constantly induced to spend a little more money to get a lot more food," said Margo Wootan, director of nutrition policy at the Center for Science in the Public Interest (CSPI). "Getting more for your money is ingrained in the American psyche. But bigger is rarely better when it comes to food."

From Wallet To Waistline: The Hidden Costs of Super Sizing, was issued by the National Alliance for Nutrition and Activity (NANA), a coalition of over 225 national, state and local health organizations. The report compares the price, calories, and saturated fat in differently sized foods from fast-food chains, convenience stores, ice cream parlors, coffee shops, and movie theaters. Among the findings:

• Upgrading from a 3-ounce Minibon to a Classic Cinnabon costs only 24% more, yet delivers 123% more calories–the larger size also provides almost three-quarters of a day's worth of artery-clogging saturated fat.
  
• Switching from 7-Eleven's Gulp to a Double Gulp costs 42% more, but provides 300% more calories. Those 37 extra cents deliver 450 extra calories-more than you'd get in a McDonald's Quarter Pounder.
  
• It costs 8 cents more to purchase a McDonald's Quarter Pounder with Cheese, small French fries, and small Coke (890 calories) separately than to buy the Quarter Pounder with Cheese large Extra Value Meal, which comes with a large fries and large Coke (1,380 calories). "McDonald's actually charges customers more to buy a smaller, lower-calorie meal," Wootan said.
  
• Moving from a small to a medium bag of movie theater popcorn costs about 71 cents-and 500 calories. A 23% increase in price provides 125% more calories and two days' worth of saturated fat. (And that's unbuttered popcorn!)

According to the report, the practice of "bundling"—turning a fast-food sandwich into a "value meal" by adding sides like fries and a soft drink-is responsible for some of the largest increases in calorie content. And fountain drinks proved to be especially bad health bargains. They cost the least to upgrade and deliver the biggest calorie boosts (and they provide some of the highest profit margins for retailers).

Have It Your Way
"So what can consumers do right now?" asked Melanie Polk, RD, director of nutrition education at the American Institute for Cancer Research. "We can speak up. Say 'small,' say 'half,' and share."

By speaking out, Polk said, consumers let the food marketer know that they want healthy meals. "Order a small or half-size. Share that bucket of fries or bladder-bursting drink with friends. Keeping those extra cents in your wallet means keeping extra pounds off your body, and that's more important than ever."

"If you walked into a McDonald's in the 1950s and ordered a burger, fries and a 12-ounce coke, you'd have bought a meal with about 590 calories," said Carol Tucker Foreman, director of the Food Policy Institute at the Consumer Federation of America. "Today a popular super-sized meal may contain 1,000 calories more. As a result, we're super sizing our kids and super sizing ourselves."

That's why consumers should decline to take advantage of "more-for-less" marketing practices, even if it may seem cost-ineffective, says Polk. "It's penny-wise and pound-foolish to order more food than you really want, just because it seems like a bargain," she says. "Let restaurateurs and retailers know that you want reasonable portions at reasonable prices. After all, restaurants pride themselves on responding to customer demand."

  Posted by Amy Kistler, Lead Personal Trainer at Athlon Elite