Proper Digestion is the Key to Health

MS- Holistic Nutrition

You are only as healthy as your body’s ability to digest and absorb the food you eat. Except for typical cold symptoms, digestive issues are the most common reason people seek medical advice. Every year, Americans spend 87 billion dollars on direct medical cost due to digestive issues. (Lipski xv) These numbers demonstrate what an extreme issue our lack of digestive wellness is costing not only our pocket books but also our health and wellbeing.

With that said, the following are a few simple steps we all can take this new year to improve one of the most important keys to having health this new year…..our digestion:

Eat in a relaxed environment – Turn off the TV and sit down! Allow your body to focus on eating. Eating in a relaxed environment activates the parasympathetic nervous system and facilitates digestion.

Chew your food!! - Carbohydrate digestion begins in the mouth and chewing your food completely before swallowing puts less stress on your digestive system. Hint: Put your fork down between bites and pick it back up after you have completely chewed and swallowed the previous one.

Drink less fluid with your meals - drinking water throughout the day is a must, but with meals consider limiting intake because it dilutes important digestive juices and stomach acid that facilitates digestion.

Choose whole organic foods - Whole foods are in the state nature intended. Whole foods are not processed and are nutrient dense. Also, avoid toxins and eat organically. This includes not only produce but also meat and dairy too.

Eat a wide variety of nutrient dense whole foods - It is estimated that the average American consumes 75% of their foods from the same 10 foods. (Hass 29) It is important to mix it up because when we over eat one food, we start to limit our body’s ability to digest it.

Eliminate refined fake foods – Heavily processed foods and fake foods like artificial sweeteners and trans-fat are void of nutrients and contain chemicals that the body can not properly metabolize.

Eat smaller more frequent meals – Eating large meals puts stress on the digestive system.

Get moving - Try to exercise at least 3 times per week for a half hour. It is good for both body and soul. It literally keeps things moving!

Identify problem areas – if you are having current digestive issues, such as low stomach acid or constipation do some research, and take appropriate steps to solve the problem. Digestive Wellness by Elizabeth Lipski is a wonderful resource.

Hopefully incorporating these simple tips can help you achieve digestive wellness in the New Year!

Resources:

Hass, Elson. The False Fat Diet. New York, NY: Ballantine Books, 2000.

Lipski, Elizabeth. Digestive Wellness. 3^rded. New York: McGraw-Hill, 2005.

A Book Review and a Few Words on Detoxifying

The New Detox Diet

By: Elson M. Hass M.D.

ISBN: 978-1-58761-184-1

With the emphasis on making lifestyle changes, which provide long term solutions instead of quick fixes, I wanted to introduce the book The New Detox Diet by Dr. Elson Haas. This is a great resource; truly anyone can find value in. It starts by reviewing the basics on gastrointestinal health and proceeds to give information on general detoxification measures. From fasting and juice cleansing to information on cleansing herbs, Dr. Haas covers a wide variety options. Another valuable tool that is provided is detox protocols for specific chemicals such as, sugar, nicotine, alcohol, and caffeine. Finally, the book includes information on a transitional diet to healthy eating everyday, along with suggested supplements, recipes and non-toxic living suggestions.

Bottom Line: This is a great book to help you determine what type of detox program would be most appropriate for you and also ways to transition into a less toxic healthier lifestyle. Cheers to a New Year and a New You!

By: Tracie Hittman

MS Student- Holistic Nutrition

Resources

Hass, Elson. The New Detox Diet. Toronto: Celestial Arts, 2004.

Detox Recipes

The New Detox Diet (page 80)

Lemon Veggie Delight

Serves 1

This light vegetable juice has a sweet edge from the carrots and a bit of zip from the lemon. You can add any greens that you happen to have on hand as most greens such as bok choy (Chinese cabbage), spinach, and garden greens all taste wonderful with carrot and lemon.

4 carrots

2 celery stalks

4 kale leaves

1 lemon

Juice according to your machine’s instruction and drink immediately.

Autumn Rejuvenation Ration

The New Detox Diet (page 61)

3 cups filter water

1 tablespoon fresh chopped ginger

1-2 Tablespoons miso paste

1-2 stocks of green onion, chopped

Chopped cilantro to taste

1-2 pinches cayenne pepper

2 teaspoon olive oil

Juice of ½ lemon

Boil water. Add ginger root. Simmer 10 minutes. Stir in miso paste to taste (do not allow miso to boil). Turn off the burner. Then add green onions, cilantro, cayenne, olive oil, and lemon juice. Remove from stove and cover and steep for 10 minutes. You may vary ingredient proportions to satisfy your palate. Enjoy.

Fiber… Are you Getting Enough?

The average American consumes 12 grams of fiber per day. In 1850 the average consumption was 25-30 grams, which is the same number that the American Cancer Institute recommends today. (Lipski 58) As the numbers illustrate most people today are falling short of reaching optimal levels.

Before addressing how to increase your fiber intake, I want to explain the two different types of fiber and what roles they play in the body. Essentially, dietary fiber is the non-digestible component of carbohydrates naturally found in plant food and is further broken down in the following two categories:

Soluble fiber – is made up of polysaccharides (carbohydrates that contain three or more molecules of simple carbohydrates), and it does dissolve in water. Soluble fiber has the ability to bind with fatty acids and also prolong stomach emptying time so sugar can be released more slowly. This type of fiber helps to regulate blood sugar and also aids in lowering the total and LDL cholesterol counts. Soluble fibers are often viscous (gel-like consistency). Some examples are: psyllium husks, flax seed, glucomannan, oat bran, dried beans and peas, fruits (apples, pears, citrus fruits, berries, apricots, prunes), and vegetables (carrots, cabbage, Brussels sprouts, sweet potatoes).

Insoluble fiber – is mainly made up of plant cell walls, and it cannot be dissolved in water. Insoluble fibers move bulk through the intestines and also help to control and balance the bowel’s pH. The bulking action of insoluble fiber aids in alleviating constipation and also helps to sweep toxins out of the body. Insoluble fibers can be found the following foods: vegetables, such as green beans and dark leafy greens, fruit skins and root vegetable skins, whole wheat products, corn bran, nuts and seeds.

Here are some ways to add more fiber to your diet.

Replace white flour products with whole grains.
Consume at least 5 servings of vegetable and fruits daily.
Switch from white rice to brown rice.
Add beans to some of your meals.
Take supplements, such as psyllium, flax seed or glucomannan.

Fiber even helps a person feel full. It can also aid in weight-loss as detailed in Brenda Watson’s new book the Fiber 35 Diet. She recommends consuming 35 grams of fiber daily.

For more information on this topic, check out Dr. Watson’s new book (The Fiber 35 Diet) or you can visit the following website: www.healthcastle.com/fiber-solubleinsoluble.shtml.

Reference: Lipski, Elizabeth. Digestive Wellness. 3^rded. New York: McGraw-Hill, 2005.

Enzymes 101

Enzymes are the sparks of life. They are the biologically active proteins, which speed up biochemical reactions in the body. Every living thing manufactures enzymes, for example the human body has more than 2000. Some experts say that up 80% of our energy goes to digesting our food, which leaves only 20% for immune, cardiovascular, neurological, respiratory and reproductive functions.(Bohager 40). Having adequate enzyme output is really important to overall health because spared energy from a fully functioning digestive system can be used for other bodily functions. The problem lies in the fact as we age the amount of enzymes produced in the body decreases. The pancreas produces most of our digestive enzymes. Look for the suffix “-ase” that is attached to the name of a food component, which indicates that it is an enzyme. For example, lipase breaks down fats, protease breaks down protein, amylase and cellulase breakdown carbohydrates. Enzymes can be also be found in raw(un-cooked) foods, that is why an apple turns brown when left out on the counter to long, it literally starts to digest itself.

The decreased consumption of enzyme rich raw foods and age are contributing factors that can lead to the depletion of enzyme activity in the body. If you are constantly feeling bloated after eating, eating large meals, passing gas, or taking antacids, it may be a sign that that you need enzyme support. When looking for a digestive enzyme supplement look for the following three characteristics:

Work at a Broad pH Range- plant-based enzymes are the most effective for digestive purposes because they are active at a broad pH range and will survive the stomach acid.
Has Multi-Strains- the more strains from the four categories of enzymes (amylase, celluase, lipase, and protease) the more bonds that will be broken.
Active Units – enzyme effectives does not depend on weight but active units.

Many people use bromelian from pineapple and papain from papaya for digestive support but these two enzymes work at hot temperatures and are more effective at supporting reduced inflammation in the body.

Other ways to help your body digest your food is to include more raw, enzyme rich foods, such as, fruits and vegetables. Also, sitting down at meal time and completing chewing your food will ease some of the stress on the digestive system.

Since, enzymes are the sparks of life, support the body’s enzyme supply by either consuming more raw foods or adding an enzyme supplement to your next meal.

Tracie Hittman

Master’s Student – Holistic Nutrition

Resource

Bohager, Tom. Enzymes: What the Experts Know. Prescott, AZ: One World Press, 2006.

You’re Convinced, But How Do You Convert Your Family?

submitted by the Natural Path Health Center

Don’t be a zealot. You have become enthusiastic about your new way of eating and living, but your family may be a bit more skeptical. If you encounter resistance from other members of your family, go slowly. Drop the subject and avoid discussions that criticize the food habits of others. Your ultimate aim will still be to convert your family, but try to do it gradually, tactfully, and even subtly.

Introduce new items in small amounts. Sneak some healthy ingredients into soups, baked goods and other dishes in small amounts and don’t mention it. As time goes by, you may be able to increase the amount. Or, if you are switching from white bread to whole grain, at first use unbleached flour, which won’t taste any different from the bleached stuff. Then begin to add small amounts of whole-grain flours, and reduce the unbleached flour by the same quantity. As you continue, you may reach a point at which your family will accept a bread made with a far greater amount of whole-grain than unbleached four – provided you do it gradually.

When you introduce a new item, do it subtly. When you put sprouts on the salad, do not announce it with fanfare. If you are questioned, speak enthusiastically about the crisp texture or the sprightly flavor of the sprouts, but refrain from mentioning their vitamin content.

Don’t join the eat-it-because-it’s-so-good-for-you school. This tactic will snuff out any spark of interest pronto.

Have the family, especially young children, help prepare the meal. They are more apt to taste and like foods that they have helped to prepare.

Provide good substitutes. If a filled candy dish has usually been around, replace it with a large bowl of tempting fresh fruit. Dehydrated fruit (look for sulfide-free) are also a great alternative to candy with much more flavor! If soft drinks have been accessible in the refrigerator, substitute some bottles of unsweetened apple juice and water.

Let your appearance and vitality convince other member of your family that natural foods are worth trying. When your eyes sparkle, your hair shines, your skin glows, and your mental alertness and energy are obvious, your family will take note. Be prepared to answer questions, but wait until the question are asked and deal with them casually. Before you know it, those who began skeptically and scornfully may outstrip you in their own enthusiasm!

pH Power Foods Guide

Once you know which foods tend to be acidic or alkaline, you can make smarter choices whether you’re dining in or out.

	More Acidic	More Alkaline
Vegetables	cucumber, eggplant, string beans, sauerkraut	mushrooms, cauliflower, corn, broccoli, peas, onions, sweet potatoes, squash, asparagus, carrots, spinach, sweet peppers
Fruits	pineapple, quince, kiwi, kumquat, citrus, berries, apples, apricots	melon, papaya, avocado, dates, figs, persimmons
Grains	white flour	whole grains, buckwheat, hominy, millet
Legumes	baked beans in a sweet sauce or tomato sauce	soybeans, lima beans
Dairy Foods	yogurt	most cheeses, milk, butter
Animal Products	dry sausage, beef, pork	seafood, eggs, duck
Sweeteners	white sugar	maple syrup, brown rice syrup, honey
Condiments	vinegar, mayonnaise, pickles	Dutch processed chocolate, garlic, hot peppers
Beverages	colas, wines, juices such as citrus, apple, and tomato	mineral water, tea, beer
Chinese	sweet and sour soup, deep-fried pork in sweet sauce	egg drop soup, stir-fried vegetables with tofu
Italian	green salad with vinaigrette dressing, pasta bolognese	prosciutto and melon, linguine with clam sauce
Mexican	ceviche, carne asada with refried beans	guacamole, chicken mole with stewed beans

Tips for Healthy Eating

When many people hear the word ‘healthy’ in regards to cooking, they conjure up images of overcooked Brussels sprouts, cookies that taste like cardboard or other unappealing concoctions designed to deliver nutrients, but not taste or pleasure. This is a sure-fire recipe for short-term compliance at best.

However, this is not how we define healthy cooking, as eating should not only give us physical sustenance, but also bring us mental and emotional pleasure as well. With that in mind, here are some tips to make your eating experience as enjoyable and as healthy as possible:

#1 Cook with unprocessed organic food

This is the single most important trick and it cannot be underestimated. Organic produce have been shown to have more nutrients, fewer harmful pesticides, herbicides and other harmful chemicals, are better for the environment and they taste better than conventionally grown produce. Furthermore, unprocessed foods (i.e., foods as close to their natural state as possible) contain more of the things our bodies need to metabolize them (i.e., fiber, vitamins, minerals, water, etc.) and less of the things that can cause us problems (i.e., sugar, white flour, artificial preservatives, additives and/or colors, etc.).

Said more simply, unprocessed organic foods are better for you, they taste better and you will enjoy cooking with them, which brings us to tip #2.

#2 Learn how to cook

You are going to be starting with great ingredients, so you should learn how to make it into a great meal. Cooking technique will be the difference between eating just to eat and enjoying a meal. You don’t have to become a chef to enjoy great food, but having some tried and true techniques in your back pocket will make it eating less of an experiment and more of an experience.

Take some cooking classes – most health food stores have them, as do many area restaurants and technical schools – or experiment with friends. Getting together with friends to share recipes and experiment with cooking techniques can be great fun and add to your overall enjoyment of food.

#3 Use the best ingredients you can afford

This is a subset of tip #1. It’s a simple fact that really good, wholesome food is more satisfying than cheap food and satisfying on a deeper level. It’s also more expensive. Therefore this tip, properly applied, should have the dual effect of making you eat less while also helping you to feel better after you eat. Good sea salt seasons more effectively and has a deeper flavor than cheap table salt, so you’ll use less salt and enjoy more flavor. Using organic unsalted butter and extra-virgin olive oil will add depth and flavor to your food far beyond what is to be expected from less expensive substitutes.

Cheap food is like anything else that’s cheap – you get used to it, you don’t expect any better for yourself, and because it isn’t satisfying, you end up using more and more of it – which you can justify because it didn’t cost that much. This can pack on pounds, but it can also create a mental message that you are not worth great things, including food - it’s a vicious cycle. Pay what it costs for really good food and enjoy it in moderation with the occasional celebratory binge thrown in. That formula is a thousand years old and still works today.

#4 Don’t follow miracle diets

Here’s the secret: there are no secrets. There’s no single magical combination of ingredients, techniques or supplements that will allow everyone to stay slim and healthy over the long haul. If you eat a balanced diet of high-quality food, get regular exercise and don’t fret yourself into an early grave, you may not look like someone out of the pages of a magazine, but you will be healthy. The effects of drastically varying your diet and/or excluding a food group can range from short term delusions of grandeur to long term serious health problems. If you think you have specific food intolerances or have problems losing weight, please contact Tracie at the tracie@naturalpathhealthcenter.com to determine and balance your unique body chemistry. Don’t try and reinvent the wheel or fall prey to your vanity. Cultivating good habits that make room for a range of foods is much better for you in the long run.

#5 Don’t buy the fry-daddy

Deep fried food is not good for you – everybody knows that. What’s worse is deep frying foods over and over again in the same oil, which is most often the case. This breaks down and damages the oil, increases the oil absorption by the food and makes it toxic to your body. This is very destructive to your health. Don’t despair, if doughnuts are your vice, like anything else, enjoy them on special occasions and savor the moment.

Enjoy eating healthy food

In summary, the best way to cook healthy is to make more out of less. Invest in yourself and your health by spending what it costs to buy the best you can afford and enjoy it. Steam food if you like to; it’s great for texture and color – but don’t worry that a good stew or rich casserole every now and then is going to do you in. The main thing is to approach food in the spirit of enjoyment and reverence and eat what satisfies you – but only until it does.

Top Ten Things You Can Do TODAY to Dramatically Improve Your Health

by Chad Oler, ND 2007.

Health is a relative measure of how well you feel compared to some standard (how you felt before, the general population, your friends, etc.). Your level of health is dependant on many, many things, including your current dietary and lifestyle habits, your mood, environmental exposure to toxins, stressors in your life, your genetics and a whole host of other factors which to a greater or lesser degree, affect how you feel on a daily basis. As such, how YOU regain and improve your health is largely an individual matter that requires individualized attention and care. However, there are a number of things you can do TODAY to make dramatic improvements in your heath and well-being.

1. Chew your food at LEAST 30 times. The food you eat should be a liquid before it hits the back of your throat. This insures that the food is broken down adequately and mixed with your salivary enzymes to promote optimal digestion.

2. Relax before eating. If you are uptight, hurried, nervous, etc., you should not eat. Take a couple minutes to wind down, relax and let go of your worries and stresses before anything goes into your mouth. Being uptight while eating will lead to improper digestion and a whole host of gastrointestinal disorders down the road. Enjoy the food you are eating and take time to savor it!

3. Drink minimal liquids with meals. The purpose of eating is to supply your body with necessary nutrients; these nutrients come from the breakdown products of the foods you eat. Drinking water or other liquids with meals dilutes the digestive juices and hinders proper digestion.

4. Drink at LEAST 8 8-oz. glasses of pure (preferably distilled) water in-between meals. Every function in your body is dependant on water in some way, so you need to insure you are giving your body and adequate supply of this vital nutrient. This recommendation is for an “average” person (120-150 lbs); you will need to adjust this amount for your body size. The general guideline is 1 oz. of water for every kilogram (2.2 lbs.) of body weight, more if you sweat or exercise a lot.

5. Eliminate wheat and wheat products from your diet, at least for 2-4 weeks. Wheat products contain a protein called gluten that causes sensitivities in most people. The only way to determine the degree of your sensitivity is to cut it out of your diet COMPLETELY for 2-4 weeks and try reintroducing it. Wheat is in almost everything, so you will need to read labels (anything containing “flour” contains wheat). Eliminating wheat is especially important for those who are trying to lose weight.

6. Eliminate most dairy products. This includes milk, cheese, ice cream, frozen yogurt, etc. Dairy products contain many substances that are difficult for the body to digest. The one exception is cultured yogurt; many people tolerate yogurt well – just look for a variety that does not have added sugar.

7. Eliminate soda/pop from you diet, period. All carbonated beverages contain high amounts of acids that are very detrimental to your health. Sodas are particularly harmful to you as they also contain sweeteners, artificial sweeteners, colors, flavors, preservatives, and numerous other additives that do nothing but detract from your health. And don’t be fooled by the “health’ drinks in the cooler that claim to help with memory, energy, mood, etc. One look at the label will show most to be nothing but sugar and colorings with a few herbal extracts thrown in (of questionable quality). Stick to water and herbal teas and you will be on your way to a healthier, happier you!

8. Get at least 30 minutes of regular exercise daily. This doesn’t all have to be at one time to achieve a higher state of health, so break it up if you have to. Breathe deeply while you exercise and be sure and stretch the major muscle groups after you are done. The best workouts I have ever seen can be found at www.monkeybargym.com – become an online member and get a new workout everyday – they are fun, incredibly effective and often take less than 30 minutes!

9. Get at least 15 minutes of sunshine everyday. The only way your body produces Vitamin D is through direct skin exposure to sunlight. Vitamin D acts as a hormone in the body and affects many vital functions, including proper healing and repair and bone strength. Going for a walk after lunch is a perfect time to get sun, exercise and fresh air into your day.

10.Take time each day for you. This is vitally important, and most of us just blow it off. I’m talking about 5-15 minutes even where you take the time to meditate, pray, paint, draw, call a friend, read a book, do something you’ve always wanted, etc. Your health is YOUR responsibility, so take some time each day and do something for yourself. Surround yourself with things that make you happy: plants, flowers, pictures, etc. Fill your space with happiness and health and you can’t help but feel it yourself.

If you don’t feel like you can incorporate all these into your life right now, pick three and start them TODAY. Add another one in each week or every couple days until you have all ten. As you add them in, notice how your body and outlook changes. Soon, you will be enjoying a much more vibrant, happy and healthy existence and you won’t be able to fathom what life was like before you decided to take control of your health and make these ten simple changes.

If you’d like more information or desire a more customized plan to help you improve your health, please call us or visit our website – www.naturalpathhealthcenter.com. And by all means, share these ten simple things with as many people as you can and spread the gift of health!

The Health Benefits of Exercise

Strength Training

Increases Fat Free Mass
Increases Bone Density
Increases Basil Metabolic Rate (BMR)
Improves glucose tolerance and increases insulin sensitivity
Helps preserve balance, flexibility, and functionality while protecting against falls
Creates higher metabolic after burn than that of aerobic exercise

Cardio/Aerobic training

Lowers resting heart rate
Increases HDL cholesterol
Lowers blood pressure
Keeps brain young by increasing circulation
Aids in detoxification, stimulates the lymphatic system

Total daily energy expenditure is more important in fat loss than the predominate fuel used during exercise.

Functional Interval Training

There is a greater increase in fat expenditure after high intensity exercise due to growth hormone release
There is a positive relationship between carbohydrate expenditure during exercise and fat expenditure after exercise
Endorphin levels are increased with short term high intensity training

Flexibility and Stability

Lowers stress hormones
Helps to maintain range of motion
Helps to maintain strength

Exercise Rx

It is not about building muscles it is about movement

Movement needs
1. Strength (power)
2. Stability (balance)
3. Flexibility (Mobility)
4. Coordination (skill)

Functional Primitive exercise

· Squat

· Bend

· Lunge

· Push

· Pull

· Twist

The Rx

· Do 5-10 minutes of Flexibility/core work as part of your daily routine. Even add a yoga class if you are felling stress out.

· Incorporate more exercise into your daily life by wearing a pedometer and setting movement goals.

· Do 3 days MAX of weekly interval training . Remember that over training can be just as harmful as under training.

· Do 2-4 days per week of resistance training (push, pull, hips and thighs, power core)

· Interval and resistance training can be combined.

· Join a team or find and activity that you enjoying doing (biking, racquet ball, tennis, golf, volleyball, hiking, ect.)

The most important take away…do what ever you can to get your body moving!

The Thrive Diet

By: Brendan Brazier

Whole Food Marathon Fuelling

As you are probably aware, commercial versions of many sport nutrition products are not always the healthiest option. Commonly packed with artificial flavours, refined carbohydrates, denatured proteins and sometimes even harmful fats, I certainly did not want to consume anything that did not put overall health first. Some commercial options are not as bad as they once were; however, I like to know exactly what goes into mine and keep them completely natural. I opt to make my own. Whole food energy bars, sport drinks, energy gels, energy pudding, post workout recovery drink, whole food meal replacement smoothie and even performance pancakes – all part of my specific sport nutrition program.

Immediately before exercise

The body’s first choice for fuel during intense exercise is simple carbohydrate. However, once the body has burned all the simple carbohydrate available it will then opt for available complex carbohydrates. It is in the best interest of the athlete to ensure the body is provided with enough simple carbohydrate to fuel activity so that complex carbohydrate is not relied upon. If the body has to resort to burning complex carbohydrate while exercising at a high intensity it will have to use extra energy in order to convert the complex carbohydrate into simple carbohydrate. Additionally, if too much protein is eaten before intense exercise it will likely cause muscle cramping due to the fact that it requires more fluid to be metabolized than does carbohydrate or fat. Also, protein in not what you want to have your body burning for fuel. Protein is for building muscle, not fuelling it. When protein is consumed in place of carbohydrate immediately before exercise, and therefore burned as fuel, it burns “dirty,” meaning that toxins are created as a result of its combustion. The production and elimination of toxins is of course a stress on the body and as such causes a stress response. Ultimately endurance will decline.

Pre workout snack

For a pre exercise snack, the most important factor is digestibility. If the food eaten shortly before a training session or race requires a large amount of energy to digest, it will of course leave the body with less, the last thing needed before exercise. Additionally, hard-to-breakdown food will require more blood be sent to the stomach to aid in the digestion process. Of course when blood is in the stomach it can’t be in the extremities delivering oxygen and removing waste products, which is a requirement for optimal physical performance. It is also not uncommon for a “stitch” to occur in the diaphragm area if food has not been digested completely before a workout or race, especially an intense one, begins.

For high-intensity shorter training and racing, it is beneficial to fuel up on simple carbohydrate. The healthiest source of this is fruit. Dates are a good choice since they are rich in a simple carbohydrate called glucose. Glucose goes straight to the liver for immediate energy. The body does not have to convert it to a different form to utilize, making glucose-rich-foods the ideal primary fuel before or during a high-intensity workout. However, it burns quickly, meaning that if glucose is the only carbohydrate source, it will have to be replenished about every 20 minutes after 1 hour of intense activity to keep the body adequately fuelled.

If I’m going to perform a mid range to longer workout that lasts up to 3 hours, but is still quite intense or compete in a race such as a marathon, I will have a nutritionally balanced raw bar. In addition to the dates, I include a small amount of alkaline protein, usually raw hemp, and an EFA source such as ground flax seeds or soaked almonds for prolonged, high net gain energy. In my new book, The Thrive Diet, I also include recipes for sport drinks, energy gels and recovery smoothies.

Try this recipe before your next run.

Chocolate Blueberry Energy Bars

These nutrient-packed bars are easy to make and offer a convenient way to carry whole food nutrition with you.

1 cup fresh or soaked dates

1/4 cup almonds

1/4 cup blueberries

1/4 cup cocoa powder

1/4 cup ground flaxseed*

1/4 cup hemp protein powder*

1/4 cup unhulled sesame seeds

1 tsp fresh lemon juice

1/2 tsp lemon zest

Sea salt to taste

1/2 cup sprouted or cooked buckwheat (optional)

1/2 cup frozen blueberries

In a food processor, process all ingredients except the buckwheat and frozen blueberries. Knead buckwheat and berries into mixture by hand.

To shape as bars, flatten the mixture on the clean surface with your hands. Place plastic wrap over top; with a rolling pin, roll mixture to desired bar thickness. Cut mixture into bars.

Alternatively, form mixture into a brick; cut as though slicing bread.

Makes approximately 12 50-gram bars.

* For even greater nutrient value, ground flax and hemp protein can be substituted on a 1:1 ratio with Vega Whole Food Smoothie Infusion or, better yet, Vega Whole Food Meal Replacement.

Bio:

Brendan Brazier is one of only a few professional athletes in the world whose diet is 100 percent plant-based. He’s a professional Ironman triathlete, bestselling author on performance nutrition, and the creator of an award-winning line of whole food nutritional products called VEGA. He is also a two-time Canadian 50km Ultra Marathon Champion.

Nominated in 2006 for the Manning Innovation Award, Canada’s most prestigious award for innovation, Brendan was shortlisted for the formulation of VEGA.

In 2006, Brendan was invited to address US Congress on Capitol Hill, where he spoke of the significant social and economic benefits that could be achieved by improving personal health through better diet. The focus of his speech was to draw attention to the role that food plays in the prevention of most chronic diseases currently plaguing North Americans.

In 2007 Brendan returned to Capital Hill to lobby against the Farm Bill and was named one of the 25 most Fascinating Vegetarians by VegNews magazine.

Brendan’s latest book, The Thrive Diet (Perseus 2008), includes 100 plant-based whole food recipes and a sport-specific section with recipes for homemade energy bars, sport drinks, energy gels and recovery smoothies.

Brendan is from Vancouver but spends most of his time on the road. When not on the road he resides in Los Angeles.

www.brendanbrazier.com

www.thrivediet.com

www.myvega.com

Blurb

Jon’s Jungle Gym product is my favorite piece of training equipment. It weighs less than a pound and easily fits into my suitcase. Since I live most of my life on the road, it’s ideal. I can do a high-quality full-body workout in my hotel room. Combined with running, it’s all I need to stay strong and lean while traveling!

- Brendan Brazier: professional ironman triathlete, two-time Canadian 50km ultra marathon champ, bestselling author of The Thrive Diet and formulator of Vega.

Workout Descriptions

15/15 (or any other workouts involving intervals such as 40/20, 30/30, etc…)

The first number refers to the number of seconds you will be doing the exercise as listed. The second number is the number of seconds you get to rest right after the exercise. You then repeat this format either with one exercise or alternating between two exercises. For example, a 15/15 of push-ups and chin-ups for 10 minutes would be done as 15 seconds of push-ups, rest 15 seconds, 15 seconds of chin-ups, 15 seconds rest, this is one minute, repeat 9 more times for a total of 10 minutes.

Prison Workout

A prison workout is given with a number such as a prison workout of 10…1, and is usually done by alternating between two exercises. A prison workout would be 10 reps of each, 9 reps of each, 8 of each, etc…all the way down to 1 and 1. You do not have to complete your reps in straight sets, but you must complete all reps of one exercise before alternating to the next one. For example, a prison workout of 6…1 of pushups and chinups would be 6 pushups (this is where you can rest at any point if unable to do 6 pushups in a row) then 6 chinups, 5 pushups, 5 chinups, 4 and 4, etc…down to 1 and 1. This workout is to be done as fast as possible.

5×5 (or any other workout involving set and rep schemes, i.e. 4×6, 4×10, etc…)

A 5×5 workout is read as 5 sets of 5 reps of a certain exercise. This workout usually involves alternating between two exercises. For example, a 5×5 of push-ups and chin-ups would be done as 5 push-ups in a row, rest 30-60 seconds, 5 chin-ups in a row, rest about 60 seconds, then repeat for the last 4 sets.

Circuit done as many times as possible in a certain amount of time

For example:

5 push-ups

5 chin-ups

5 squats

AMAP (As Many As Possible) in 20 minutes

This workout would be done by completing 5 push-ups, then 5 chin-ups, and finally, 5 squats. You must complete all the reps of a certain exercise before moving on to the next, but you do not have to complete those reps in a row. You can rest at any point throughout the workout, but the goal is to complete 5 reps of each exercise as many times as possible in 20 minutes.

Card Deck

In a card deck workout, there are 4 exercises. Each exercise is represented by a suit in a deck of cards. The ace is high and equals 14 reps, and the low card is the 2 and equals 2 reps of an exercise. The other cards equal the number of reps that correspond with their value. You shuffle the deck, pull one card at a time without looking at them, and complete the entire deck as fast as possible. You can rest at any point, but the goal is for the fastest possible time. For example, a card deck of pushups, chinups, squats, and sit ups could be:

Push-ups=hearts

Chin-ups=diamonds

Squats=spades

Sit ups=clubs

Then go through the entire deck and complete all reps as fast as possible.

The 100 Yard Workout

For this workout, your goal is to complete 100 yards (or reps if appropriate) of each exercise. You alternate between 2 exercises, rest, then repeat that same format for another 2 exercises. For example, a 100 yard workout of pole climbs and handstand walks would be done by completing a set of pole climbs for as far as possible (or chinups if no pole climbs are available), rest as needed, then complete a set of lateral handstand walks as far as possible. Continue alternating back and forth until you have completed 100 yards of each, as fast as possible.

Drop Set Workout

This workout consists of a certain number of similar exercises, grouped together, and then done in a row without resting. The goal for your 1 set of each exercise is to complete as many reps as possible, then immediately go to the next exercise and complete as many reps as possible, and continue like this for however many exercises are listed. For example, a drop set workout of down dog pushups, dips, and pushups would be a set of as many reps as possible of down dog pushups, followed immediately by a set of as many reps as possible of dips, then immediately complete a set of as many reps as possible of pushups.

“What kind of protein powder do you recommend?”

FIRST,
Manitoba Hemp Protein mixed with Advantage Pea Protein mixed with Source of Life(Nature’s Plus Source of Life Energy Shake Creamy Granola Flavor)

SECOND:
I alternate days of having the above shakes with Vega Natural Mix, which is great too!

What do think about incorporating Pilates into my MBG “plan”?

Q: I was recently given a book called Pilates for Outdoor Athletes. The book has a variety of short (15 minutes) routines to help correct imbalances that are common to cyclists, climbers, etc. I have done a bit of Pilates in the past but not since discovering MBG. What do think about incorporating Pilates into my MBG "plan"? Does it have a place? If so, how would you recommend integrating it into a week?

If something works why change it? If what you are doing now is working and heals pains from biking alot, then why change? If the Pilates worked before, then why not do it again?

Why did you stop doing it is the question. We only do Eischens Yoga for alignment b/c over my 28 years of training people that is the only method I have found that does what I needed and what others needed as well. I know pilates works for many people, I tried it but was not crazy about it. It is also the instructors skill in teaching that either makes it or breaks it,

Joseph Pilates understood the body, Roger Eischens understood the body and I was lucky enough to train and learn from him! What sits best with you? Go and explore that, if it makes you feel better do that.

I have another question for you. Do you like doing the EY or do you find it to be a chore? If it is not a chore, great, then you do work to improve daily with your practice.
if it is a chore, you’ll never really improve much on it as your goal in doing it is to get it over with:), You’ll get reward, but not as much as when you do it with the goal of improving daily on it.

I say this b/c I ask people and they say yeah I do my yoga. When I ask them how long and they reply, about 5 minutes 3 x week…right there I know it is a chore for them. they do not see or feel what possibilities EY has for them. so I tell them I understand as I went through the same thing at one time. then figured out what Roger had told me, to do the poses to make other movements more free.

I suggest to go back and forth between an exercise you want to do well and an EY pose, see and feel the difference that the EY brings to your exercise or another pose. that is exciting and fun and makes you want to do more and do it daily. Many people also find EY difficult to do because EY requires patience & diligence. these we all need practice in but just b/c we need to do it does not mean we want to do it:)

Grow A Younger Body With Plant-Based Whole Foods

By Brendan Brazier

Believe it or not, it is actually possible to any of us to "grow" a younger body. Simply put, a younger body is one that has regenerated its cells more recently. The key to maintaining (or developing) a functional, young body is to encourage it to be in a constant state of regeneration.

Before the body can regenerate, however, it must be given reason to do so. The best reason is through regular exercise. Remember that exercise is really nothing more than the breaking down of body tissue. The body’s ability to grow stronger comes as a result of the regeneration process, especially when supplied with premium fuel.
Once broken down, the body must grow new cells to replace the old. The more old cells broken down, the more new cells come in to replace them. This is an ongoing process. Activity level is largely responsible for the rate at which regeneration occurs, provided of course, that the body has the resources (nutrient-rich whole foods) to support it.

The quality of the newly-fabricated cells is highly dependant upon the fuel source supplied. When rebuilding cells, the body can go one of two ways: if it has the right resources, the new cells will be healthy and strong. On the flip side, however, if the only available "building blocks" are from poor quality foods, the body has no choice but to fabricate weaker "filler" cells. This is called degeneration, more commonly known as premature aging.

Your current body has been constructed from the food you’ve consumed over the past year. The result of what you now biologically possess has been determined by four key factors: diet, activity level, ability to cope with stress and genetic blueprint. How would you like your new body to look and perform? It’s largely up to you. The food you eat, your activity level and how you deal with stress (three of the four determining factors) are directly under your control and yours for the altering. The more diligent your exercise program and the better your diet, the sooner your new body will be fabricated.
The first step towards eating your way to a younger body is to consume primarily whole foods. As a general rule, the less that has been done to food, the better it is for us. Whole foods provide nutrient dense nutrition in perfect balance—everything that our body needs to function and regenerate optimally. Once it has been provided with the nutrition it desires, our body’s hunger mechanism shuts off, reducing cravings and the tendency to overeat.

Instead of feasting on common refined foods, I now consume whole foods almost exclusively. Raw, alkalizing, enzyme intact, living foods have become the foundation of my diet. Switching my main carbohydrate source away from refined starches to whole fruits, vegetables and grains was my starting point. Raw nuts and seeds, with an emphasis on hemp and flax, as well as legumes supply me with protein and essential fatty acids.
The majority of vitamins and minerals I require come from fresh, raw vegetables – dark leafy green ones in particular.
I’ll admit that one thing many processed and refined foods have in their favour is the convenience factor. Traditionally, whole foods have been time consuming to prepare—but they don’t have to be. An easy and convenient way to incorporate more plant-based whole foods in your diet is through a daily shake or smoothie. It’s easy to pack nutrients into liquid form, which improves absorption and requires less energy to digest. I have one or more nutrient-packed shakes daily to insure that I get all the nutrients I need to support my activity level and induce a quick recovery.

High quality liquid nutrition is also the best possible form of nourishment after exercise since it’s very easy for the fatigued body to digest and utilize. My favourite shake always starts with four main ingredients: Hemp protein, ground whole flax seeds, chlorella and maca. After that I’ll often mix in a banana and usually a pear. Berries are excellent as well because of their high level of antioxidants. Sometimes I’ll blend in raw pumpkin seeds for iron and ground sesame seeds for calcium. You can experiment with different fruits, vegetables, seeds and nuts to suit your own taste.

So when it comes to turning back the clock, the main thing to remember is; exercise regularly to give your body a reason to regenerate, then supply it premium whole foods to allow it to do so. Whole foods provide the body with premium fuel to perform at its peak plus they supply superior “building blocks” for the body to reconstruct new cells after exercise. Your body will be in a constant state of regeneration; and that is anti-aging the natural and healthy way.

Brendan Brazier is one of only a few professional athletes in the world who is vegan. The 30-year-old from North Vancouver, BC consistently places near the top at international Ironman races and is the 2003 Canadian 50km Ultra Marathon Champion. Brendan is the author of the Canadian bestseller Thrive: A guide to optimal health and performance through plant-based whole foods. Brendan is also the formulator of Vega, a whole food plant based meal replacement available in health food stores. www.brendanbrazier.com

Q: “What results can I realistically expect after a couple months of Monkey Bar Gym training?”

You will see and feel many wonderful results.
First off you’ll see the difference in the form of about 17 pounds of fat loss and 5 pounds of muscle gain in the first 60 days.

Secondly you’ll feel lighter in all movements that you do, everything will feel dramatically easier as we only train full body function, so all movements you do; hiking, biking, running, jumping, pushing your car thru snow, climbing a tree, will all feel second nature. It will make you feel like a kid again:)
Third you’ll feel healthier, our training and Eischens Yoga combined heal any aches and pains you may have had as our entire system of training is designed to heal you from the inside out. You’ll stand taller and perform at a higher level.
Fourth you’ll notice greater energy, as our training is combined with the healthiest nutritional plan out, backed by the top nutritionists in the world;

Dr. Colin Campbell author of the ‘China Study’ book with over 700,000 people in study proving a 90% or more plant based diet is the healthiest for us and the planet.
Brendan Brazier author of the ‘Thrive’ book and Vega Nutrition and top Ironman competitor from Canada.
Dr. Chad Oler - One of the top Nutritional Lecturers in the country.

Fifth you’ll walk more confidently for two reasons; one is you no longer just train on your own, you are part of a group of ‘people helping people’ who give feedback to improve alignment as well as push and inspire one another to higher levels of training and being. Second, because we have 3 levels of progressions on all exercises you will always have a goal or carrot to shoot for, you can always achieve goals and continually progress. We call this ‘climbing the mountain’, no matter what your goal is you can plan it and achieve it and with each others help and inspiration it is made that much easier. This builds confidence like never before, after all we are here to help one another and our MBG training is all about just that, ‘People Helping People’. It works, over 30% greater results than training on ones own and by helping another you gain confidence as well. It works both ways, you get and become stronger and more confident, you give and become more confident and happy as you gain a sense of helping another. That is what it is all about anyways:)

- Jon Hinds, Owner of the Monkey Bar Gymnasium "Changing the Fitness World"

Q: A few weeks ago, you said static stretching is something we don’t do at the MBG. Is this 100% true all the time, or are there times in which you would recommend a static stretch? For example, my hamstring started cramping up recently and the only thing I could think of doing to help was a static stretch.

Back

Yes and no, when you get a cramp, you want to stop the muscle from shortening as fast as possible, so you stretch it…statically or actively…the cramp subsides. It is just if you do it actively sometimes the cramp is so strong it cannot be lengthened unless it is statically stretched with an outside force. The question is why are you cramping? You have an athletic build, imbalances occur big time with guys built like you…athletic builds generally have tight hip flexors and thighs. This puts the hamstrings at a lengthened position..so,because they are already lengthened, they can’t really perform well when called upon and they often cramp. Most people static stretch them…this doesn’t help the problem…the hamstring is already lengthened and stretching doesn’t create any balance…ACTIVE stretching on the other hand does..the type that we do at the Monkey Bar Gym. You will benefit a lot from the Certified Natural Trainer Course and learn how to create more balance in your body. It will take just a little time but in weeks you will notice a big difference.

Q: “I work out with machines and free weights at a regular health club, what advantages does your training style offer me?”

Back

A: The advantages MBG training gives over machines and isolated free weight training are many.
First off, the gain in function of movement, "you gain what you train.” If you train in isolation, you gain in isolation. If you train for function, you gain function. Secondly, beside functional strength gains and moment skill gained from training with us, you will lose body fat and gain muscle mass like never before. This is because of the way we train both our body power and functional interval training and combining both with our Eischens Yoga.

Our Body Power class (BP) is focused on continually improving your strength and power on all functional movements. By doing this you will continually add muscle in a functional way to your frame. Basically you will look and feel more athletic as well as perform all movements at a much higher level as well as greatly reduce your chances of injuries. Machines train and gain in isolation which results in a segmented type of build, now if you’re a bodybuilder then this type of training is fine. But for pure health and functional strength, "we train movements, not muscles".

Our Functional Interval class (FIT) are designed specifically to drop body fat and gain muscle mass. Basically training for a sprinters build over a marathon runners build. Almost all gyms everywhere preach doing the plodding stay on the treadmill or stair master for 30 minutes to an hour. We instead choose to work intensely for 20 or less seconds, then rest for about the same time. This type of training (High Intensity Interval Training) has been proven more efficient at burning body fat and gaining muscle. We call it FIT instead as we do functional movements instead of stationary bikes, etc for the exercises, but still do the intense intervals. Comparing our FIT class to aerobic classes or machines is again you gain what you train. The slow plodding is not going to give you that strong athletic build. The aerobic classes are always the exact same as well, no adaptation, our FIT classes are always new and challenging forcing you to always adapt, just like real life:)

Our Eischens Yoga class (EY) is designed to re-align our bodies to work more efficiently. Machines and free weights cannot re-align our bodies towards more efficient movement like Eischens Yoga can. This is because we adapt to do larger movements, it is natural to do this, but because of poor postural habits our adaptions to movement become greater and greater as we get older and the more we must adapt to do a movement the greater the chance of injury and pain. Let’s use squatting for our example. As kids we squat freely, nothing inhibiting our movement, we squat butt to heels and don’t even think about it. This is 110% healthy, this is the Range of Motion (ROM) we are supposed to have, it is normal. Then what happens is instead of sitting fully, we begin to shorten our range of motion by sitting in chairs, seats, by never squatting deeper than 90 degrees (which 100% of aerobics classes teach), by wearing shoes which inhibit our natural ROM and our foots ability to absorb the ground. All of these actions over time shorten our squat until we get to the point that we must bend over from the waist in order to grab something off the floor…this is ADAPTING to a basic movement. We keep adapting, limiting our ROM and increasing pain until something breaks. Eischens Yoga re-establishes, re-aligns and re-activates our natural movement skills and ability by activating those very muscles that have been neglected over time. Lightness returns to the body and also your mind as you re-gain a freedom of movement you may not have felt for some time. Nothing in the traditional fitness world can do this as it takes a trained eye to see the weak, neglected areas of the body and also know how to activate them in a way to re-build proper alignment and health. A Monkey Bar Gym Certified Natural Trainer (CNT) or Eischens Yoga instructor can do just that.

Q: “I’m sick of being out of shape, what is your fitness advice for a beginner like myself?”

Back
A: “I suggest getting started with our Online 60 Day Fitness Challenge. The results are amazing, averaging 17 pounds of fat loss and 5.4 pounds of muscle gain over just 60 days!When you sign up you’ll receive a portable monkey bar gym, 60 Day Challenge E-book, access to our online library of exercise videos, our online journal for workouts and nutrition and a buddy board to train with your friends all over the world! Think it, believe it, then do it! I’ll be here to answer more questions too, until then, train hard, train smart!”