Forks Over Knives - Documentary Review

Our new flatmate recently showed us a documentary called "Forks Over Knives" talking about the world wide studies by a few top nutritionists. Their research proves many wives tales that red meat is bad for you and explains how dairy can be put in the same "harmful" category. They promote a "Plant Based Diet" and urge everyone to eat "Whole Foods" while avoiding anything processed.

The movie does a great job in busting some classic myths our parents told us:

• Drinking Milk is the only way to get your Calcium
• Your diet will be void of Protein if you don't eat Meat
• Juice is good even with High Fructose Corn Syrup

Frankly, most of the thoughts above are byproducts of very successful add campaigns which have now been dispelled by modern research. Even further, there is so much financing that goes to legislators from big food industry that health standards don't change.

One of the main points that I took away was derived from an extreme episode where well-off children in Philippines whose diet was high in Beef & Dairy were dying of Liver Cancer compared to the poverty struck lower class. Dr Colin Campbell flew out to perform a case study and his findings were shocking. The building blocks in their diets, referred to as Casein Protein, was causing the Cancer Growth. When his hypothesis was tested on rats he confirmed his findings; when given 20% Casein Protein, Cancer Growth was exponential compared to only 5%.

Additionally, when the experiment was replicated using Plant Based Proteins there was no Cancer Growth at all regardless of the amount. Fish & Poultry are also Casein Free.

• THP Fit Tip #12: Limit Beef & Dairy to under 5% of your diet

The documentary continues to talk about the benefits of a "Plant Based Diet" including many heartfelt testimonials of overweight and over-perscriptioned patients making the change.

• Lowered Cholesterol
• Reduced Exposure to many Cancers
• Elimination of Type 2 Diabetes in most patients
• Reduction in Heart & Cardiovascular Disease

Hence the title "Forks Over Knives" encouraging everyone to eat healthy in order to avoid operations. Patients exposed or recovering from coronary bypass surgery who changed their diet showed incredible  improvements in the amount of plague buildup in their arteries. The elimination of Casein Protein from their diet was proven to repair the inner lining of arteries subsequently preventing clogs.

I normally try to not press my opinions on others but strongly encourage everyone to watch the film, do research and formulate their own opinion. It honestly has changed my diet; not to the extreme as some but I try to avoid Beef & Dairy. We went to brunch yesterday and ordered Fish Fajitas, amazing!! I substituted Cheese & Sour Cream for Guacamole, Rice & Beans.

So Grow a Garden & Stay Healthy!!

The Non-Diet

I have been trolling around with an idea ever since I did an Body Composition Assessment a year ago. My BMR current around 1800 calories not including workouts and I always try to breakdown my meals to get as close to the mark as possible but, as everyone can agree upon, controlling exactly what food you eat is not easy and counting calories is no fun!!

Additionally, many fad diets focus on a specific food which doesn't necessarily burn fat as desired. The basics to fat burning is simple:

• THP FIT TIP #11: Burn more calories than you consume if you want to burn fat

So here's the plan... Target to consume 1200 to 1400 calories per day spread over 4 meals equally spaced starting as soon as you wake. My schedule:

• Wake Up 7am: 2 Hardboiled Eggs & 1 Buttered Toast = 330 Calories

• Early Lunch 11am: Roasted Vegetable & Quinoa Salad = 280 Calories

• Midday Snack 3pm: Do it yourself Trailmix: 6g Cashews, 6g Almond, 15g Dried Apricots, 15g Peanut M&M, 10g Raisins & 15g Granola = 300 Calories

• Dinner 7pm: Mushroom, Garlic & Lean Beef Bleu Cheese Burger on a Whole Wheat Bun = 390 Calories

• Go to sleep at 11pm: Drink lots of Water throughout the day, it helps digestion!

Theoretically you can eat anything ie carbs, protein or fats to makeup the calorie count so mix it up. Just be cautious that eating processed foods may change the function of your liver to breakdown Chemicals instead of the natural food used in the all the recipes above!! 

And remember that unused protein flushes out of your system where carbs are stored as fat. On days I lift I'll add a protein shake or two make sure my muscles are not being depleted instead of the desired fat loss... I estimate that for every week you follow the above you'll loose about 1 pound of fat.

• 600 calories burned per day = 75 grams of fat or 0.165 lbs x 6 days = 1 pound of fat

We're going to start blogging some Healthy 300 Calorie recipes especially Ripe Vegetable Salads. Stay Tuned & Stay Healthy!!

Healthy Bread

I know, the idea of bread being healthy may seem like an oxymoron and yes I agree that most bread are filled with carbohydrates that if not burned will turn into fat. There is however a happy and healthy medium which includes bread high in fiber and protein while low in sugar.

• THP FIT TIP #10: Always Choose Sprouted Grain or 100% Whole Wheat Breads

• Sprouted Grain Bread is typically more earthy and dense as multiple types of grains and legumes are allowed to sprout prior to being baked, it is also easier to digest.

• 100% Whole Wheat Bread has a smooth hearty texture derived from raw wheat grains being ground into flour prior to baking.

While Sprouted Grain & 100% Whole Wheat Bread will both have similar Nutritional Value the choice really comes down to personal preference and taste.

Some key words to look for in the market are Spelt or Quinoa or Oatmeal or Buckwheat or Ezekiel which will all maintain the natural properties of the grain providing essential vitamins and minerals in addition to the fiber and protein your body needs function efficiently.

The 100% aspect means all 3 components of the grains are included; bran, germ and endosperm. Many of the healthy bread imposters will take advantage of this concept and market processed grains as healthy which likely strip nutrients and often add sugar. Try to avoid:

• Refined Grain Bread
• Enriched Grain Bread
• Multi Grain Bread
• Seven Grain Bread
• Simply Brown Bread
• And obviously the super processed bleached white bread with the colorful packaging to attract children

PS I was thinking of calling this post "Grain's Anatomy" but didn't think anyone would get it. Enjoy the fresh bakery smells!!

Adam's Peak

A 1000 apologies to my 10 The Healthy Press Subscribers that I took February off from Blogging... L & I went on a relaxing holiday to the Maldives & Sri Lanka. Relaxing at least until the last day when we hiked one of Sri Lanka's tallest mountains: Adam's Peak!!

A pilgrimage for Buddhists & Christians alike who believe this hill to be the location of man's first step. An opportunity, for me, not to be missed. So we awoke at 2am in attempt to reach the peak before sunrise... 5200 steps in 3 hours later we were at the top making a nominal donation to the monks at the top in exchange for 2 white bracelets signifying With God!!

We started the decent watching the sunrise over the surrounding hills and lakes!! I understand why the locals make this annual pilgrimage... The experience was Truly Spiritual!!

In standard THP Fashion of course I wore my heart rate monitor. From the accent to the peak it took 2 hours & 25 minutes with an average heart rate 125 bpm. Inserting my Magical Conversion the hike was aerobically equivalent to running a Half Marathon!! I burned 1400 calories...

 THP Fit Tip #9: Take a Hike!! 

I lived in Colorado & Arizona both of which have beautiful mountains which I miss greatly. Hiking is an amazing and healthy way to spend a day surrounded by nature. So if you live in the foothills; lucky you!! If you live in the city... 2 words; Road Trip!!

Check Out National Geographic Top 10 World Hikes!! I've done 3 :)

The Grapefruit Catalyst

I don't want to sound like your mother but its true... Breakfast is the Most Important Meal!! Imagine starting a log fire without any fuel, it will work eventually but would be much easier if you just added a dash of lighter fluid to speed up the process. Well your body works the same way.

During sleep your metabolism slows to solely Maintain Body Functions however when you wake this decreased metabolic rate will be prolonged unless you inject fuel into the equation ie Food!! If this source of fuel is not received your blood sugar levels will eventually drop putting your body in a state of Hypoglycemia... 

Obviously this is in extreme conditions however lack of food is the main reason people are tired in the morning. Many people counteract this fatigue with nature's caffeine ie Coffee!! This will only provide a temporary jolt and leave you dehydrated.

THP Fit Tip #8: Drink Grapefruit Juice instead of Coffee...

Grapefruit Juice on the other hand provides much needed Vitamin C which kick starts your Metabolism better than any other citrus fruits as well as contains much needed Fiber & naturally reduces insulin levels...

Now I enjoy a cup a coffee just as much as the rest however recently I replaced my fix with a large glass of Grapefruit Juice complimented with 2 Hardboiled Eggs & Greek Yogurt. This quick breakfast consisting of about 350 Calories usually keeps me Awake & Satisfied until a late lunch.

Try it, you have nothing to lose but sleep...

A Healthy Salt

First off I want to make it clear that Salt is Essential. It is a key ingredient to a Healthy Metabolism and maintains balance in your body. As you exercise your body emits salt through sweat and it is highly recommended to replenish before your blood-sodium level drops hence why gatorade has fairly high sodium levels.

Recommended levels of sodium is Less Than 2300mg per day for an average young adult even though the national average is around 3400mg. A Big Mac has 1020mg alone.

Too much salt can cause an array of Health Problems!! Everything from Hypertension & High Blood Pressure to Osteoporosis & Stomach Cancer. The biggest offenders for high sodium foods are the processed foods, canned soups, fast foods and so many more. 

White table salt essentially is nothing but sodium chloride mixed with Iodine which is added to support the Thyroid Gland. It is normally chemically processed and bleached which can make it Toxic! But worst of all... its Addictive!!

THP Fit Tip #7: Avoid Processed Food & Use Himalayan Pink Crystal Salt When Cooking!!

This naturally occurring salt has been mined from the Khewra Salt Mines in Pakistan for last 700 years and contains 84 Minerals including Iron, Copper, Fluoride, Zinc, Magnesium, Calcium and of course Iodine!! In addition this Magic Salt helps Maintain Blood Sugar Levels, Regulates Blood Pressure, Prevents Cellulite and Reduces Risk of Dehydration compared to Table Salt.

I think the taste is much better too... 

Fit Running Tips

Distance Running for me is not only good exercise but a great time to reflect... Part of me wishes I've been running for years; the other believes I've fallen upon this whole fitness thing now for a reason. 

Either way here are a bunch of tips I that would of helped me get started to train for a race. In Simple Bullet Points... Close the Gap!!

• Training: Choose a plan that fits your schedule, rushing home from work is a chore and will make the whole experience less enjoyable...

• Eating: Magnesium helps prevent cramping but Fiber causes it... What to do about those delicious leafy greens?? Still working on this one but my suggestion is to eat light, eat simple. 

• Drinking: Hydrate well the night before but minimal before the race. Once you get thirsty while running go to town on the liquids but don't overdue the gatorade, could cause cramps.

• Snacking: Dried Apricots & Almonds...

• Stretching: Don't forget your calves!! They tighten quick and don't let go.

• Listening: Live Music; feels like everyone is cheering you on!!

• Pacing: The right pace can last forever. Find it and stick to it, over exhaustion can lead to a miserable race. If you set you standards low there is only room for improvement!!

• Starting: Don't peak too soon; start slow & finish strong!!

• Breathing: I generally try to breathe normal when racing but for all the multitaskers out there deep breathes from the Belly increases the oxygen flow and reduces cramping.

• Thinking: Mind over matter. Your first long race I can promise you at some point you'll question your decision making process. I can also promise you'll be glad you did after you cross that finish line so just maintain those positive thoughts and push through!! 

• Finishing: Close the Gap!! That last 8th of the race make it a goal to slowly close the gap with person in front of you. Next thing you know you'll have some groupies on your coattail!!

• Celebrating: Have a nice protein filled meal... You'll have deserved it!! 

That's assuming you can walk... Just kidding! Hope you learned from my mistakes!! Check out more great tips from ChiRunning...

Close The Gap: A Beginners Guide to Running

Three years ago I never ran; not because I didn't have time or enjoy it but I preferred to work out by lifting in the gym. I really didn’t understand the benefits to cardio. Three years ago I also met my now girlfriend whose main method of exercise is running... so in an effort to find more activities we could do together I reluctantly started running, three years later we just ran our first Half Marathon!! 

Close the Gap is beginners guide to running but also a play on word for anyone wishing to get closer to achieving their health and fitness goals which is a developing concept. I'll just focus on the running aspect in this post mainly preparing for 5k races to marathons in a few simple concepts. 

Pace: Anyone can walk a mile, most can run a mile but the thought of completing a marathon is extremely intimidating for the vast majority. For these people I promise You Can Do It!! The key is to find the Pace between walking and sprinting that you are comfortable to maintain the desired distance.  Most people I talk to get exhausted early in the race...

THP Fit Tip #5: Don't peak too soon; start slow and finish strong!!

There are tons of tips on setting your pace, my recommendation is to take your mile time and add 25% for the average mile time ie if you are comfortable running an 8 minute mile your target average mile should be around 10 minutes. Most longer races have pace setters to follow otherwise running watches and even the new ipod nano can track your pace. 

Training: If you can run a mile you can run a marathon!! Now I can't promise you won't be super sore the next day if your muscles aren't use to long distances, even if you stretch.  Hundreds of training models exist so pick one that suits your schedule. The more training the better!!

Breathing: My suggestion is to relax do what comes natural however deep breaths, through your mouth, pushing out your belly, and standing upright will maximize oxygen intake.

Stride: For some reason I tend to get close to the front when running on treadmills but if I step back and lengthen my strides I go faster with less energy. Same rules apply for races; use your calves and push off your back leg. I see a gap and want to close it!!

Food: First off simple foods for you body to break down like whole grain pasta, fruits and vegetables low in fiber, as fiber can cause cramps, should only be consumed within 12 hours of the race. Prior to that avoid fatty or processed food and make sure to drink plenty of water!!

I had a pasta dinner with tomato sauce, chicken, and asparagus prior to the race; I estimate the meal was about 800 Calories, this will vary pending on your Metabolic Rate. For breakfast I had a piece of whole grain bread with peanut butter only. 

Most important point of all is to believe in yourself and have fun! Cause what's the point otherwise? Bright colors, headbands and high fives are highly encouraged!! 

The Leg Press

FACT: Strength Training engages your muscles and burns more calories than cardio workouts as your body requires fuel to repair ripped muscle tissue for up to 48 Hours.

Now I will never criticize Cardiovascular Workouts but I will promote Anerobic Workouts every day of the week. Your body is like an engine; cardio will burn fuel as a car goes to the store only lifting weights leaves the motor running all night until it runs out of gas or refuel ie in the applicable sense, eat more food.

Taking things one step further... your lower body makes up about half of your muscle mass between glutes, quads, hamstrings, and calves however is arguably the easiest muscle group to Workout. Therefore a quick and simple workout hitting all major leg muscles can burn just as much calories as lifting your core, back, chest, bis, tris, delts, and traps combined. 

THP Fit Tip #5: Lifting your legs will burn more calories over a 48 hour period than any other individual muscle, combine with cardio for the ultimate calorie burning workout!

And when you burn more calories than you consume... you start Burning Fat!! The gym I workout in isn't great but it gets the job done. I tried out the following workout yesterday and it took my 20 minutes so I ran for another 10 after at 15kpm pace to get the sweat rolling off of my brow.

• 3 sets of squats on a smith machine: 135, 185, & 200lb
• 3 sets of calf raises directly after each of the squats: 20 reps
• 4 sets of lunges on a smith machine: each leg at 135 & 150lb
• 3 sets of Mountain Climbers: 100, 80, & 60 reps

The weighted lifts I did until failure with about 45 seconds between each set. This morning legs burned and could feel the Muscle Repair... Not really but could only imagine. There are dozens of great leg lifts to compliment or replace the above mentioned but squats & lunges are fantastic to target each muscle group. Just be careful not to press your legs past the 90° in order to avoid stress on your knee joints.

The Science Behind Muscle Repair

I've been experimenting with Fascia Stretch Training for about a month now and really notice results!! Chest, legs, biceps, etc. Basically on your last lift you stretch the focus muscle between sets then flex. I'll explain why this helps so keep reading...

Ok backing up a little bit... When you workout, your muscles fatigue and tear like tiny rips in a piece of paper. Your body then goes into a process called Muscle Protein Synthesis where amino acids repair the muscle. This is where your diet is so important; having Protein Rich Meals after workout will provide vital nutrients to promote fast and healthy muscle repair as well as facilitate muscle growth.

I can imagine the wheels turning. The reason for the stretching is to amplify the muscle tear like gently tugging on the already fractured piece of paper. Flexing then helps Promote Blood Flow which transport these crucial amino acids. Combined with a nice big steak or fish and you just hit the trifecta!!

Personally, I really enjoy a meal after working out. A reward for my effort which makes me appreciate food... Having large meals if I haven't worked out just seams like a waste of energy. However any protein that your body doesn't use just passes through your body unlike carbs that are stored as glucose then fat if not Burned Off.

THP Tip #4: Replace carbohydrates with lean protein...

Swap Pasta with Quinoa, Potatoes with Broccoli, Bagels with Scambled Eggs! The list goes on...

But the best part is the Muscle Protein Synthesis doesn't stop after your workout... Muscle Repair keeps burning calories up to 48 hours after your workout making lifting weights ideal not only for muscle growth but also for fat loss. Happy Muscle Recovery!!

The On The Go Workout

I originally started The Healthy Press thinking I would be working out at home much more than the gym but this new motivations has encouraged me to hit the gym 4 day a week. However the unfortunate departure of my flat mate J gearing up to travel world has sparked my interest to find the best workouts for the busy and on the go type. My advice for J: walk everywhere, rent a bike, take the stairs instead of elevator... its amazing how exploring a new city on foot can keep you in shape!!

HP Tip #3: Take the stairs instead...

The best workouts are the ones you enjoy doing in a place you are comfortable!! At home, in a park, or at the beach... all perfect spots for workouts using your own body weight. Any additional tools you have are an added bonus: pull up bar, balance ball, a pair of 20lb weights, kettle bells, etc...

Alright here is the official release of THP 8-Minute @HomeWorkout: I perform 4 circuits of 3 lifts focusing lower body, upper body, core exercise. So crank up your favorite playlist and get started!!

First Circuit:

• 60 seconds - Front & Back Lunges
• 30 seconds - Pushups (advance with 1 leg raised)
• 30 seconds - Super Crunches

Second Circuit:

• 60 Seconds - Mountain Climbers
• 30 seconds - Tricep Dips (advance with legs elevated)
• 30 seconds - V Sit Ab Tone (advance with no hands)

Third Circuit:

• 60 seconds - Squats (advance with weights)
• 30 seconds - Spiderman Pushups
• 30 seconds - Planks (advance with Superman Plank)

Final Circuit:

• 60 seconds - Wall Sits (advance with arm circles)
• 60 seconds - Bicycle Kicks

My focus revolves around muscle training and the fast transition facilitates a cardio workout as well, I even grab a full jug of water (approximately 44lbs) to add weight for the leg workouts (a loaded backpack or girlfriend works too). However would strongly encourage adding star jumps, burpies, jump rope, boxing, or jump squats to your routine to really kick start your heart rate. 

Playgrounds are a great places to find useful equipment especially for pullups & chinups will add the missing back & bicep routine from the items above, trees work too!! Also, Rubber Band Flex Tubes can add a fantastic element of resistance to your workout. There are heaps of similar workouts out there so mix it up, be creative, and most important Have Fun!!

The Breakdown

Since my first blog post 3 weeks ago I've made it to the gym more, eaten better (thanks to my fantastic girlfriend), avoided smoky bars, and overall I have much more energy!! From the various articles stroke blog posts all over the internet the key to loosing fat is to gain muscle that will burn calories long after your workouts over. I talked to some trainers at my gym and said the same thing.

A little bit about myself... I've always been active; wrestled for about 8 years growing up and played intramurals in college as well as lifted. I was probably in the best shape of my life freshman year. But once the gym visits slowed down and beer consumption kicked in, the belly started to fill out and that once flat stomach started to disappear. This picture was taken a few years back in Morocco, I like it because the water hides my small arms and the fact I'm sucking in my gut. One of my main goals right now, among other things, is to get that six pack back!! So what do I need to do first?? Increase my muscle mass and let my body work for me... 

I told myself that 2011, at 27 years old, I was going to be in the best shape of my life!! So I ran a marathon (finished in just over 4 hours), a mini-triathlon, and even signed up for kettle bell on the beach. But none of those penetrated my food pocket to expose my abs. Time to try something new!!

I wanted to understand how the body breaks down food and after reading various articles it seems like the place to start was the liver, which is the major distributor of nutrients to different part of your body... The liver breaks down carbohydrates to form Glucose or Energy. However, the liver will also breakdown any harmful substances that enter the body as a priority; various toxins, alcohol, and chemicals that are found in everyday food such as Mercury in Fish & High Fructose Corn Syrup in Soda. Even Diet Soda has artificial sweeteners that can be harmful. This function takes away from the liver's essential function of breaking down food to provide nutrients to the body.

HP Tip #2: Try to stay far away from the soda & processed foods!!

I will refer to the trusty Mayo Clinic and a personal Idol of mine... Lance Armstrong for support:

• http://www.mayoclinic.com/health/high-fructose-corn-syrup/AN01588 
• http://www.livestrong.com/article/320519-diet-drinks-the-liver/
• http://www.livestrong.com/article/347400-processed-food-and-health/

Despite the health risk identified by putting these consumables into your body, it takes away from another major function of the liver... The function I am trying to harness!! When you workout the primary energy source is Glucose, then it will draw from Glycogen previously stored by the liver. Once all of the G-energy sources are exhausted your body starts attacking stored fat which is turned into (darn another G-word) Glycerol which can be used as an alternate energy source!!

Now the beauty of this concept is that if your Metabolism is Strong and you Eat Healthy the liver will start breaking down the fat when its done working ie between meals and sleeping... Burn fat while you sleep? What a fantastic idea!! Your muscles can actually consume energy hours after the workout is over, one of the prolonged advantages of lifting compared to pure cardio workouts.

Obviously these processes are much more complicated than I expressed and apologies if I confused you. Honestly, I confused myself a little trying to digest (hehe) all the technical information which kind of seems like a foreign language to this engineer. However, here's the real scoop:

• http://www.healingedge.net/store/article_liver_functions.html
• http://loveyourliver.com.au/your-liver/what-makes-it-so-important
• http://www.hussmanfitness.org/html/TLEnergySystems.html
• http://www.free-online-health.com/how-fat-is-burned-article.htm

The Elixir of Life

Woke up this morning with a fuzzy head and chalky taste in my mouth after Laura and I polished off two bottles of red wine last night and a naked pizza... Brushed my teeth and ventured into the Dubai summer heat for a quick run around the marina. I normally try not to complain but, good grief, was it hot!! Temperature according to Google is 43°C, only just under 110°F, with 28% humidity. 

Definitely not the worst it's been but needless to say I didn't see any other runners out. I planned to run 5k but ended up taking the first bridge and only made it 3. Oh well, my head was starting to feel like a balloon so I went into the gym to meet Laura. Dreading the upcoming ab workout I grabbed a cup of water at the cooler and BAM!! immediately refreshed and ready for more. 

Growing up I was kind of a nerd and loved The Legend of Zelda!! You know the one: BanalumtalaLa DaNantDaNantDaNantDaNant. I felt like I drank that blue potion that gives you all your hearts back so you can shoot lasers out of the sword. Anyways, water just seems to have magical energizing properties, especially in the gym so...

HP Tip #1: Drink water, wherever and whenever possible!!

There are multiple ways to gauge your water intake and thousands of benefits aside from adding energy to your life; avoids hangovers from the alcohol replacing water in your blood stream, helps prevents diabetes and kidney stones, muscles recover from workouts faster, increases metabolism, helps the liver process fats instead of sugars and chemicals if you replace soda and processed juice with water, suppresses hunger, acts a natural detox, prevent illness by improving your immune system, reduces headaches, lowers cholesterol and blood pressure, moisturizes joints for those with knee pain, prevents acne, brightens eyes, reduces wrinkles, improves overall skin quality and will ultimately puts me in a better, happy mood!!

If you're still skeptical or please read the Risk of Dehydration published by the Mayo Clinic. Additionally, if you will be working outside, hiking, or running long distances make sure to drink gatorade or add extra salt to your meal as sweating decreases your sodium levels which can be fatal. Stay healthy, keep hydrated!!