I Am Not Supposed To Tell You This But...

As a fitness professional I am supposed to tell you that you can eat whatever you want as long as you exercise enough. Sorry that's not true. Exercise is part of the equation of being fit and healthy but what you eat, your fuel source is just as important as the engine. Exercise, food, stress management then creates a bigger overall picture, called our lifestyle.

One of the things I have been seriously intrigued by was the idea of doctors. I have had a series of doctor clients. They chose me because I "made the most sense" in things I was saying, as one doc put it. One of the doctors had a specialty in nutrition and weight loss. Actually he is well known for it. The thing I didn't understand was, why he needed extra education in that? Why did he need more acronyms after MD?

I read other material, watched documentaries on nutrition, and all the expert doctors also had a series of acronyms behind their names pertaining just to nutrition. I like most people assumed MD encompassed everything, including nutrition but after further research you find that there is little to no training in nutrition in medical school. I had one thing to say. WTF. Their training in physical exercise is basically nonexistent.

Our bodies and health is truly in our own hands. I myself as a trainer can only serve as a guide, it's a collaboration. I can't do it for you. You see ads or websites for people who help you train to lose weight, guide you in life, get fit and healthy, work out weight loss programs, all guaranteeing this or that. It's the same as a pill guaranteeing you something. It's false. Only you can guarantee anything for yourself. All I as a fitness professional can do is motivate you, help you, support you, and show you a way.

State of the US

It is becoming very apparent we are reaching a point where due to lifestyles of each successive generation, that parents will begin to outlive their children. We need to become stewards and set a better examples. I've even seen parents protest over bans on junk foods in schools or the cookie monster telling kids to eat more veggies.

Training and Living Tips

I just attended a work shop on Olympic lifting (the sport of weightlifting) and coaching where I learned a lot of new things and got reminded of a lot of old things. I will bullet point the important things here.

• Homeostasis - Your body will always try to return to a form that spends the least amount of energy (least muscular and athletic) unless it is constantly being challenged.

• General Adaptation - Body adapts quickly to challenges though. Examples are creating more red blood cells in high altitudes. Getting stronger while resistance training.

• Working out 3 times a week - Is a myth started by gyms in this country originally that were only open 3 times a week. A beginning athlete needs more time to recover so 3 times a week is good at the start but as the athlete develops he needs less restoration time and can bump his training up depending on the individual. Elite athletes sometimes train 31 times a week. Imagine what progress they would have made at 3 days a week.

• Digestive Adaptability - Eat a wide variety and balance of foods. Try to get in more than 27 different vegetables and fruits a day. This will help your stomach and your system train to gain more nutrients from the foods you eat. Notice how some people naturally can eat junk and still put on muscle because their digestive system is so efficient it can grab nutrients from almost anything?

• General Physical Preparation - Have an active lifestyle, play as many sports as you can, move and try new things.

• Strong Core - When someone pats your back it should sound like a melon.

•  Eating Prior to Training - You want to give yourself a good 2 hour window before working out after you eat. If you have an early morning work out make sure to get up 2 hours ahead to eat.

A Dangerous Trend

Recently my father was diagnosed with cancer. Last year one of my sisters passed away from cancer. I was on a plane ride home coming back from seeing my father and the lady sitting next to me and the flight attendant both had someone with cancer at that very moment as well.

It caused me alarm because cancer though not a virus or a plague seemed like an epidemic. The top 3 killers are heart disease (and other obesity related vascular diseases), cancer, and diabetes. None of which are contagious diseases yet it is becoming more common and spreading. Not only as a personal trainer, but a former Suma Cum Laude and Phi Beta Kappa graduate, I need evidence and have a habit of looking for patterns. It used to be believed that all 3 of these diseases were hereditary. Now it is commonly accepted amongst scientists and medical professionals that it is actually based more on environment and lifestyle. An easy example is if a parent adopts a child, both smoke, both develop lung cancer. There is no heredity being passed along, but there is a lifestyle that is being passed down from on generation to another. Heredity is still there but amounts to less than 15%.

Heredity plays a role. Physical activity also plays another role. Environment and pollution and contaminants another. But the thing that binds cancer, diabetes, and heart disease together from a health professional's perspective is diet. Overeating, too much processed and refined foods, too much bad fats, food with high glycemic index, and carcinogens and contaminated nonorganic foods. All 3 diseases are affected by insulin. This form of eating causes insulin spikes and drops. Which affects our bodies in very bad ways. Inflammation, weight gain, lowered immune system, blood pressure, cancer growth, etc.

It is difficult to be healthy when your planet is sick. We must educate ourselves, try harder, take our health more serious and start to do something. And once we start to do something, don't stop. Ever.



About the Author:

Sam Y. is a Personal Trainer, Coach, Performane Enhancement Specialist, Corrective Enhancement Specialist, and holds multiple certifications. He is also an avid Martial Artist, training in Brazilian Jiu Jitsu, Kickboxing, Boxing, and MMA. He is also the author of the popular fitness blog All Out Effort as well as the popular martial arts blog Inner BJJ. You can find him in the Los Angeles area personal training his clients, or at home annoying his wife, or on Facebook at his personal fitness page.

A Guideline To Healthier Living In The Modern Age

Health Guideline

Goal: Increase immune system and white blood cells. Creating better health at the cellular level.

• Think no carcinogens. Think organic, nonrefined, nonprocessed, simple (not only food but for everything). Food eaten in combination. Caveman lifestyle. Ask yourself, "could people over a hundred years do this," before you dry clean something or get too fancy with your cooking. Active lifestyle and stress reduction through ancient methods e.g., meditation, breathing, exercise, martial arts, etc.

Physical Activity:

• 30 mins a day 6 days a week or 50-60 mins a day 3 days a week. Based on health level can be walking, yoga movements, tai chi, qi gong. For the more fit, athletic movements and exercises, running, combative martial arts.
• Avoid sedentary lifestyle or sitting for prolonged periods.

Stress Management (stress increases noradrenaline and cortisol which lowers immune system):

• Meditation
• Breathing exercises
• Yoga or tai chi movements
• Mental imagery
• Relaxation and massage
• Group meditation, prayer, chant, rosary, or individual (must be said out loud to get into breathing rythmn)
• Support at least once a week. Getting together with friends or family or being part of a bigger group that shares a hobby
• Avoid isolation, despair, anger – use support, calm music, serenity, quiet, calm light, candles, incense, laughter, lightheartedness, prayers, cards, pictures
• Feeling of control over stress is more important than lack of stress in studies
• Helplessness promotes cancer

Dietery Needs (foods with high glycemic index increase insulin, which promotes inflammation and cancer growth and lowers immunity):

• Avoid traditional western diet (proinflammatory) – use Mediterranean, Indian, Asian cuisine (anti-inflammatory)
• Glass of water as soon as you rise to flush your system.
• Principally made of vegetables, accompanied by olive oil, garlic, herbs, spices. Meat and Egg. Balance and variety. More than 50% of vegetables and fruits should be consumed raw.
• Vitamin E, C, D (especially for people with little sun exposure), Selenium
• Omega 3 fatty acids (not omega 6 which is already in heavy abundance in our foods)
• Variety of fruits and vegetables (27 or more) – preferably in natural state
• Oily fish – Salmon, small mackerel, whole anchovies, sardines, eel, cod liver, occasional white albacore, catfish. Can even be farmed.
• Organic red meat that has been grass fed or flax meal fed no more than 3x a week
• Unprocessed pork only and red meat, and poultry, eggs, organic in moderation.
• Vegetable protein – lentils, peas, beans, chickpeas, mung beans, legumes
• Japanese green tea – pour hot water (only let it rolling boil then let sit for a bit to cool then pour) over bag or leaves and let sit for 8-10 minutes before drinking. Tea only has lasting effects for 2 hours so no use reusing leaves after that. 3 – 5 cups a day. 
• Garlic, onions, leeks, shallots, ginger, chives, endives, mixed with foods (should be mixed into food whenever possible).  Garlic is released when clove is crushed or minced and dissolved in oil. Chopped garlic and onions can be gently fried in oil mixed with steam or stir fried vegetables and combined with curry or turmeric. Can also be consumed raw, mixed in salads, or eaten in a sandwich.
• Turmeric (found in yellow curry) in conjunction with black pepper or ginger dissolved in oil. Mix ¼ teaspoon turmeric powder with ½ of olive oil and generous pinch of black pepper. Add to vegetables, soups, salad dressings.
• Mushrooms – shiitake, maiitake, kawaratake, enokitake, oyster mushrooms, enokidake, cremini, portobello, turkey tail, thistle – soups, vegetables, broths, oven grilled, stir fried.
• Seaweed – Nori, kombu, wakame, arame, dulse (can be cooked with legumes to shorten their cooking times)
• Carrots, yams, sweet potatoes, squash, pumpkins, persimmons, apricots, beets, bright colored fruits and vegetables (orange, red, yellow, green)
• Scallions
• Brussels sprouts
• Broccoli
• Asparagus
• Berries – Blackberries, raspberries, strawberries, blueberries
• Cherries
• Cranberries
• Walnuts, hazelnuts, pecans
• Stone Fruits – Plums, peaches, nectarines
• Spices – mint, thyme, marjoram, oregano, basil, rosemary, cumin
• Tomatoes – need to be cooked in oil to release phytochemicals
• Herbs – need to be infused in teas, soups, and made into stock, added to flavor water.
• Do not boil broccoli or cauliflower, cabbage, brussels sprouts, bok choy, turnips, radish, daikon – Cover and steam briefly or stir fry rapidly in a wok with a little olive oil.
• Avoid freezing fish, steam or slow oven bake at low heat.
• Ginger root – Add grated ginger to a vegetable mix while it is cooking in a wok or pan. Or marinate fruits in lime juice and grated ginger
• Citrus – Oranges, tangerines, lemons, grapefruit – Skin can be grated and sprinkled over foods, cereal or added to teas or hot water.
• Pomegranate Juice – One glass a day with breakfast.
• Probiotic – organic yogurt, kefir, sauerkraut, kimchi

Things To Avoid And Alternatives:

• Deodorant - deodorant with no aluminum, parabens, or phthalates. Organic.
• Cellphones - Use sparingly, check at regular intervals instead of constantly. Use a headpiece.
• Shampoo, conditioner – White organic soap
• Scented soaps – White soap
• Household cleaning products – White vinegar, white soap, baking soda, scrubbing harder
• Scratched teflon – flawless teflon or stainless steel
• Pesticides - Natural pesticides: Beer, coffee, lady bugs, seaweed, volcanic rock, diatomaceous earth, or made with garlic, essential oils, boric acid.
• Cologne, lotions - organic lotions with no parabens, or phthalates. Toilet water AKA Eau de toilette or cologne spray which is much less concentrated.
• Lip balm or chapstick – organic lip balm
• Hard plastics (BPA), PVC, plastic receptacles, plastic tubs, platic bowls, delivered water such as arrowhead – glass, dishware, recycled type 1 plastic, ceramic
• Warm plastic, water that smells like plastic, bottled water left in the sun or warm
• Microwaving in anything other than glass, dishware, or paper covering
• Aluminum – Even skin contact
• Carcinogens of any kind
• Soda cans and soda
• White flour – multigrain flour
• Red meat from industrially raised animals – organic meat from grass fed or flax meal fed animals
• Oils rich in omega 6 (corn, vegetable, sunflower, safflower, soy) – Omega 3 cold pressed extra virgin olive oil, flaxseed oil, linseed oil, CLA supplements, omega 3 butter
• Regular Dairy – Dairy from grass or flax meal raised animals, (free of hormones) coconut milk, almond milk
• Evaporated milk (especially in foods like ice cream)
• Eggs raised from corn or soybean fed hens – Omega 3 eggs or hens raised in a natural environment or fed flax meal
• Atmospheric pollution (smokers, cleaning products, dry cleaning) – smokers must air out, house must be aired out when cleaned, dry cleaning opened out doors and left outside for 4 hours before being brought in.
• Wheat – multigrain (with at least 3 other cereals oatmean, flax, rye, etc.) or sourdough
• Commercial breads and pastries – Locally baked
• Sugar (white or brown), honey, syrups (corn, maple, fructose, dextrose, etc) – natural sweeteners: agave nectar, stevia, xylitol, wisteria, dark chocolate (70% pure  cocoa or more), acacia honey, coconut sugar (do not abuse sweeteners), cinnamon
• White rice, overcooked white pasta, muffins, bagels, croissants, puffed rice cakes – mixed whole grain cereals, basmati or thai rice, brown rice, multigrain pasta, noodles cooked al dente (firm), quinoa, oats, millet, buckwheat, farro, bulgar, barley, spelt
• Potatoes – lentils, peas, beans, sweet potatoes, yams, legumes
• Sweetened or bleached breakfast cereals – oatmeal, muesli, All-Bran, Special K
• Jams, jellies, fruit cooked in sugar, fruit in syrup – fruit in natural state, blueberries, cherries, raspberries.
• Sweetened drinks, industrial fruit juices, sodas – Water flavored with lemon, thyme, or sage
• Avoid in between meal snacks and candies -  eat in combination with vegetables, fruit fibers, good fats.
• Processed pork – meat labeled rich in omega 3, unprocessed organic pork
• Hydrogenated/transfats like pastries
• Ready made foods
• Fried foods, chips – hummus, olives, cherry tomatoes, sliced fennel
• Poultry skin
• Skins of nonorganic fruits and vegetables – peeled fruits and vegetables or organic skin (skin can be rich in nutrients)
• Tap water – Filtered tap water, spring or mineral water provided plastic bottles have not warmed or smell of plastic.
• Alcohol – Red Wine (pinot noir) from Burgundy, France.

Prefer Organic – Apples, pears, peaches, nectarines, strawberries, cherries, raspberries, grapes

Organic optional – Bananas, oranges, tangerines, pineapple, grapefruit, melons, plums, kiwis, blueberries, mangoes, papayas

Prefer Organic – Peppers, celery, green beans, spinach, lettuce, cucumbers, squash, pumpkin

Organic optional – Broccoli, cauliflower, cabbage, mushrooms, asparagus, tomatoes, onions, eggplants, peas, radishes, avocados

Things to Consume Daily:

A glass of water as soon as you rise.
Pomegranate Juice

Green tea several times a day

Vitamin D (if required)

Garlic, turmeric

Note -  A lot of people have asked me the best way to eat. Looking at my own nutritional background, or the work of other nutritionists and diet experts I have found nothing as good as the book ANTICANCER: A NEW WAY OF LIFE. Most of this guideline was inspired by the work. It's talking about eating and diet that will affect you at the cellular level. Not only will it help you become fit, lose weight, have nicer skin. More importantly it will increase energy, longevity, and immunity. It may be a book about cancer but its also the best diet and lifestyle book I've read. We all want to look good. The goal though is to look as good as you can for as long as you can.

About the Author:

Sam Y. is a Personal Trainer, Coach, Performane Enhancement Specialist, Corrective Enhancement Specialist, and holds multiple certifications. He is also an avid Martial Artist, training in Brazilian Jiu Jitsu, Kickboxing, Boxing, and MMA. He is also the author of the popular fitness blog All Out Effort as well as the popular martial arts blog Inner BJJ. You can find him in the Los Angeles area personal training his clients, or at home annoying his wife, or on Facebook at his personal fitness page.

Helpful Tips From Dr. Oz

Some useful tips that I believe are not only good for men but also women.

" My patients are among my best teachers. They've taught me how to communicate clearly—and how to live a better life. On The Dr. Oz Show, I've seen that once people are emotionally involved, change happens quickly, especially if they feel that their behavior is letting loved ones down. Large-scale change seems daunting. We want simple routines that we can automatically follow. Adopt some of the steps here, which anyone can do, and you will like your life more in just a couple of weeks. And you'll live longer. Try them—they work for me. "

Read more: http://www.menshealth.com/mhlists/essential_health_tips/#ixzz11Y3kSlLN