ROD 010213

ROD

Wednesday, 02Jan13

 

MB Bonanza

This is a 30 second work  /15 second recovery for 4 rounds with a 1 minute in between.

  • MB Slams
  • MB (kneeling) Sprawl and Wall Pass
  • MB Dynamax Thrusters
  • MB Tornado Twists
  • MB Alternating Single Arm Push-ups
  • MB Lunge w/ Twist
On the kneeling sprawl and pass, while on knees a two handed chest pass to the wall while simultaneously sprawling into a push-up position returning to a kneel when ball bounces back. MB alternating push-ups will be performed with an arm on the med ball while performing push-ups, in the next round rotate to the other arm. MB slams should be performed rapidly while moving in a circle going a full 360 using a 10 lb ball. On the Lunge, the twist should be to the lunging leg side.

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ROD 111612

ROD

Friday, 16Nov12

 

Charleston Conditioning Circuit

Four rounds of intervals that look like this:

  • round 1: 45/25
  • round 2: 30/20
  • round 3: 30/15
  • round 4: 20/10

Movements are:

  1. Reclines
  2. Barbell Push Press on Racks (make sure rack pegs are facing outside of rack)
  3. Med Ball Thruster
  4. Slam ball
  5. Walkouts
  6. Kettlebell swings
  7. Mountain climbers

One minute recovery between rounds

 

 

ROD 020412

ROD

Saturday, 04Feb12

 

Pre-Super Bowl Get Down

This is going to help you burn those chicken wings, pizza, 6 footers and whatever other junk you can cram into your cranial cavity. Make smart choices like vegetable platters or tofu chips (yea right).

This is a 60 second work /20 second recovery timed sets for 3 rounds with 1 minute rest between

  • TRX reverse flyes
  • Landmine Reverse Lunges
  • KB Snatch pulls
  • Band Sprints & Block
  • MB Bounding w/ Mtn Climbers (5l/5r)
  • 180 Slam Ball

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Athletes ROD

Starter:

4 rounds of: 20 sec of work 10 recovery… stay on each one for 4 rounds then move on

  • Recline overhead pulls
  • Goblet squats 
  • DB push press
  • Resisted Kettlebell swings with thin bands
  • Plank jacks

Finisher:

20/10 x 10 rounds of this couplet (10 minute set) rest for 1 minute after 5 rounds then continue.

  • Slam ball
  • Burpees

ROD 012812

ROD

Saturday, 28Jan12

 

Cusick Crusher

I love the 15/15 work/rest ratio. So lets do it again for 20 mins or 10 rounds whichever makes you feel better…of

  • KB Swings
  • Mountain climbers
  • DB Thrusters
  • DB Renegade Rows
Oh boy, just thinking about this one makes me cringe. Lets have fun and work hard. Oh yea by the way, there’s no rest in between rounds.
“Every second counts, every rep counts.”
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Athletes ROD

This ROD is most effective when done nonstop & together.

  • 80 Mountain Climbers each leg is a 1 count
  • 25 Jump Squats
  • 10 plank shoulder taps
  • 25 Sit-ups
  • 15 Burpees
  • 15 Ball Slams with green MB’s
  • High Knees for 1 minute
  • 30 Kettlebell highpulls…. Repeat sequence as needed
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 Something to think about if your a runner.

ROD 110511

ROD

Saturday, 05Nov11

 

Sick Sixty

5 rounds of

  •   6 Burpees
  • 12 Deadlifts
  • 18 Box Jumps
  • 24 Med-ball Jacks

Then rest 3 minutes…

Run 400 meters for time

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Overhead Squats – Let’s practice

 

ROD 092311

ROD

Friday, 23Sept11

 

Spartan Pre-Race Warm up.

The day before a race you should totally rest. Fill up on good carbs, but if you can’t resist the unrest or your not rrunning the Spartan Race.  Here is a soulution.

As many rounds in 20 mins of…

  • 10 Reclines
  • 15 Pushups
  • 20 Air squats

Let’s do this fast and furious. Then rest all day.

Here at NLP we have been preparing members as well as non-members for the Spartan Race. We just want to take this time and thank all of you for participating in some of our most grueling workouts to date. An extra special thanks will go to those who started preparing with us who are now full fledged members. We will be there at the race, to watch all the NLP’ers place high in the ranks. Good Luck !!!

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ROD 070511

ROD

Tuesday, 05Jul11

 

Triplet Tuesday

20 seconds work/20 seconds rest for 6 rounds of each triplet

  • Med ball alt. oblique wall thrusts
  • Dynamax thrusters
  • Knees 2 Elbows

Rest 1:00

  • Bosu push-up w/OH claps 
  • Reclines
  • Sit-outs

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The Diabetes “Crash” Cure & Pancreatic Fat

I’m a little late to the party weighing in on the recent “hot news” on a crash diet curing diabetes.  But weigh in I must.  If you don’t know what I’m referring to, here’s the study:
That was heralded in media reports like this one:  Low-calorie diet offers hope of cure for type 2 diabetes
It just so happened that I had a journal article open in my browser dealing with pancreatic fat content and diabetes when I received an email about this from a reader.  So I sort of had this topic on my mind and was probably more receptive to what the study found vis a vis this factor than others might have been.

Peter/Hyperlipid, in a post entitled Diabetic and Hungry,  jumped on the fact that this was a very low calorie diet, therefore a low carbohydrate diet and that’s why it worked to reverse diabetes.   He writes:
Of course even if the diet was 50% carbohydrate it would only be 66g/d of carbohydrate per day. Some one should tell these folks they can do as well on this level of carbohydrate restriction without all of that nasty hunger if they ate some decent fat and protein along side their carbohydrate restriction.
It is really too bad that Peter is so steeped into the insulin hypothesis that it appears he’ll never acknowledge the role of calories in the equation.  That won’t stop me from trying to tell him, and others of like mind, that were the participants to have done so, they would not have lost the weight they did, and likely not have unloaded the fat from their pancreata (I think that’s the plural there) either, in the 8 relatively short weeks in which they did.  Since all diets are high fat diets in his mind anyway — because he counts the fatty acids liberated from body fat and oxidized as “calories in” (??this just makes no sense to me??)   — what’s the point anyway?
Jenny Ruhl of Diabetes 101 weighed in with her own take with the exaggerated entitled:  Idiotically Dangerous Diet “Reverses Diabetes” but So Does Moderate Carb Restriction Without Calorie Restriction
I don’t really know what to make of Jenny’s take on a lot of things regarding scientific studies, low carbing and treating diabetes.  She’s a diabetic herself who manages her disease with, near as I can tell, a rather bit more moderate than some, low carb diet.  And yet, this study “cured” diabetes — as in proper insulin secretion by the beta cells was restored — it did not simply manage hyperglycemia.  As my regular readers know, I’ll repeat that I consider hyperglycemia a symptom of the underlying problem which is impaired pancreatic beta cell function.  If memory serves, Jenny is amongst those who took Dr. Davis to task for making claims of “curing” diabetes with low carb and giving diabetics false hope.  I took him to task on this blog around a year ago for his put-downs of other doctors, most of whom are advising their patients in good conscience and based on success they’ve achieved with others, I believe.  Davis has walked that back a bit, now claiming that low carb only puts diabetes into remission.  (This was admitted to in comments on his blog sometime circa March/April of this year if anyone can find me the link.)    I would go a step further and say all it does is manage hyperglycemia in the long run for the bulk of folks following his advice  One is certainly well served by avoiding the ravages of hyperglycemia, but there’s no evidence that carbohydrate restriction improves beta cell function (more on this later).  
Jenny ratchets up the hyperbole with this statement on the study:
It is yet another example of the tragically flawed pseudo-science that damages the health of people with diabetes.
Now, I don’t care if only one out of the 11 was actually cured of their diabetes for the long term, and the gent interviewed for the article was free of his diabetes a year and a half later after six years of taking medications to manage his disease, so I’d say he qualifies.  That’s a big deal.  This diet did not damage that diabetic!  It actually CURED him!!!  A year and a half out.  Nor, apparently did it damage the 7 of the 11 who were still diabetes free three months later despite regaining an average of roughly 3kg.  
Jenny goes on:
There’s no mystery here, nor is the effect reported a result of “reducing fat in the pancreas” as the doctor who came up with this “cure” suggests. All he has done is craft a “balanced” diet that has so few calories it is also low in carbohydrates.  
Sorry, but the urge to go yada yada at the whole it’s so low in calories it’s LC schtick  overwhelms me.  Really?  At 12 weeks post intervention, we had the following results:

Hepatic triacylglycerol remained low and unchanged (2.9±0.2 vs 3.0±0.3%; p=0.80), and pancreatic triacylglycerol decreased further to a small extent (6.2±1.1 vs 5.7±1.1%; p=0.005). HbA1c was unchanged (6.0±0.2 vs 6.2±0.1% [42±2 vs 44±1 mmol/mol]; p=0.10) and fasting plasma glucose increased modestly (5.7±0.5 vs 6.1± 0.2 mmol/l; p<0.01), with a 2 h OGTT plasma glucose of 10.3±1.0 mmol/l. Three participants had recurrence of diabetes as judged by a 2 h post-load plasma glucose >11.1 mmol/l. Fasting plasma insulin concentrations were unchanged (57±11 vs 65±15 pmol/l) and fasting plasma NEFA decreased further (0.72±0.06 vs 0.54±0.05 mmol/l;p<0.02).

Again, this is 3 months after returning to a “normal” diet and gaining back around 7 lbs on average.  The fasting NEFA — which are elevated in diabetes (although not that much in this group) went predictably up during the dramatic 8 weeks of weight loss, but later went down to lower than the non-diabetic controls.

Jenny also makes a, frankly, ridiculous analogy between  this diet — essentially a protein sparing modified fast (PSMF) –  and the Minnesota “starvation” diet.  C’mon now!  I actually find myself in agreement with commenter “blogblog” over at Peter’s on this one.  We’ve discussed here before the utterly irrelevancy of that study, and as blogblog pointed out, starving normal weight people on a protein and likely many micro deficient diet for six months is nowhere near the same as putting an overweight/obese person on a PSMF for a couple of months.  Yes, as was the case here, a PSMF is best done under medical supervision as there are potential dangers, but apparently none of the participants became suicidal psychotics!

Now they don’t measure such things as pancreatic or hepatic fat on The Biggest Loser, but TBL consultant Dr. Michael Dansinger says that they basically halve the caloric intake of the participants on the show.  Couple that with all those hours of exercise and you’re talking a similar very large/sustained caloric deficit.  It’s my understanding that one consumes a totally liquid diet — relatively low fat at that as well — for a while following gastric bypass surgery … IOW dramatic/sustained caloric deficit.  And guess what?  Whether they want to admit it or not,  especially the first time around, the spontaneous caloric reduction on a low carb diet  is often rather significant.  There’s a formerly almost 400 lb guy who used to participate at Jimmy’s who believed all the “high calorie” lore, yet when he averaged his intake on LC he was eating less than 1200 cal/day.  That’s a pretty significant deficit!

Yoni Freedhoff weighed in on this over on his Weighty Matters blog with a post entitled Amazing, shocking, unbelievable news about type 2 diabetes and diet!   His take, that I agree with,  is  basically that there’s nothing new about the advice or knowledge that diet/lifestyle change can actually cure diabetes.

I’m guessing if you’ve got type 2 diabetes, you caught that news from your doctor. In fact I’d be shocked to learn if there were a single type 2 diabetic on the planet who wasn’t told at diagnosis that weight loss and/or lifestyle change could reverse the course of their disease, and while they’d need to maintain their losses/changes to maintain the reversal, that lifestyle can have at least as great an impact on disease course as drugs.

Dr. Davis, of course, contends that all those other doctors, who advise patients to go on a traditional weight loss diet and increase their activity to lose weight are just doing that to hook them on medications.  Surely they don’t have their patients’ well-being in mind.  I’m guessing most aren’t ratcheting up the hyperbole because they’re coming out with their own line of gluten free products to hawk, but I digress …  Back to Yoni for one more excerpt:

Wanna know what else disappeared for the participants?

Weight. In the first week they lost nearly 10lbs, or 5% of their presenting body weights. By the end of 8 weeks, they lost nearly 30lbs or 13% of their presenting body weights.

So is it surprising that a recently diagnosed type 2 diabetic who loses 30lbs living off an extremely low calorie, low carb diet, can come off of their oral hypoglycemics?

What would be interesting, to me at least, is for this group to repeat the study (measuring pancreatic fat and insulin response) in another group of subjects put on a 1200 cal/day diet for however long it takes for them to lose the same average 30 lbs and compare the results to these.  Is it just the weight loss after all?  After all, in long term intervention studies such as Shai, the average weight losses weren’t all that impressive – about 10 lbs at 1yr to 2yrs in both the Mediterranean and LC groups, and even the max loss around 4 months for LC was only avg of around 15 lbs.  (See graphic here).

But maybe there’s something to this aside from the weight, or maybe the speed of the weight loss matters?  After all, what do SAD-to-VLC-or-Paleo converters, 600 cal/day dieters (which includes such plans as KK, Medifast, HCG injections, and a caloric intake Gary Taubes’ Diet Doctor friend would be delighted to see), TBL contestants, and many many “crash” diets have in common?   The establishment of a substantial and sustained caloric deficit.  This of course leads to rapid weight loss.  Does the rate of the loss, however, impact the fat content of the pancreas?  I’ll speculate on that in my closing comments.

Getting back to Jenny’s contention that lowering pancreatic fat had nothing to do with it, and the paper that was open in my browser when this story landed in my Inbox, let’s talk pancreatic fat content for a bit. It is not controversial that the pancreas requires fatty acids for the secretion of insulin.  It’s often not known by most because we focus on what elicits an acute insulin response — that being glucose (and the oft forgotten amino acids) — but we’ve discussed this here before (and I’ll have more to come).  The long story short of it is that fatty acids fuel the ß-cell for glucose-stimulated insulin secretion, but they also stimulate basal insulin secretion, e.g. in the fasted state.  When exposure to fatty acids is excessive, lipid accumulates in the ß-cell and causes lipotoxicity and/or cell death (apoptosis).  The direct relationship between circulating free fatty acid (NEFA) levels and lipid accumulation in the pancreas (or any organ for that matter) is somewhat complicated.  It appears to me that when our bodies are in a state of negative energy balance or increased usage of fatty acids as fuel, the elevated levels do not contribute to such accumulation and/or the accumulation is not detrimental but acts more as a local storage depot for the cells.  But in the context of chronic energy surplus and/or the failure of adipose tissue to adequately trap and store NEFA, elevated NEFA lead to detrimental accumulation of lipid in the cells.  And it appears one such cell type most affected are the ß-cells.

The paper I had open in my browser was this one:  (A more detailed analysis is forthcoming in a separate post)
Pancreatic Fat Content and ?-Cell Function in Men With and Without Type 2 Diabetes

This group used an analytical method to assess the pancreatic lipid content in diabetic men and non-diabetic controls.  Here’s what they found:

Median pancreatic fat content was significantly higher in diabetic compared with nondiabetic men: 20.4% (13.4–43.6 [interquartile range]) vs. 9.7% (7.0–20.2)

Note:  Interquartile range (IQR) is the range of levels for the middle half of the sample.  One quarter of each group had levels less than the minimum of the IQR, and one quarter of them had levels exceeding the maximum.  Clearly there’s no absolute relationship between fat content (25% of the non-diabetics had fat content greater than roughly half of the diabetics), but …

This is the first report to show that, in addition to liver fat, pancreatic fat content is increased in men with type 2 diabetes, relative to nondiabetic men. In nondiabetic men, the pancreatic fat content was inversely associated with various features of ?-cell function.

Although pancreatic fat was associated with all but one model/parameter of ?-cell function, ?-cell glucose sensitivity correlated most strongly with pancreatic fat. This parameter of ?-cell function has been demonstrated to be most reproducible (14) and a good predictor of progression to type 2 diabetes in nondiabetic subjects (18).

Also,

The association of pancreatic fat and ?-cell function was found in nondiabetic but not in diabetic men. This may be explained by both methodological (relatively small number of diabetic men and low numerical values for the ?-cell parameters assessed with too little variation to allow detection of any association) and pathophysiological factors, which are more likely to account for the findings. In diabetes, the presence of pancreatic fat may be permissive to the deleterious action of hyperglycemia on the ?-cell (glucolipotoxicity) (2). Thus, because of the simultaneous activation of many deleterious cascades, including oxidative stress, inflammation, and apoptosis but also hypoperfusion of the islets, ?-cell function deterioration may develop at a rate disproportional to that of pancreatic fat accumulation. Conversely, hyperglycemia via malonyl-CoA inhibits carnitine palmitoyltransferase-1, leading to a decrease in mitochondrial ?-oxidation and further stimulation of intracellular triglyceride accumulation. As stated above, this mechanism may, among others, contribute to the higher pancreatic fat content observed in diabetic relative to nondiabetic men.

Translation:  When some degree of normal function exists, pancreatic fat content correlates with the extent of that function in an inverse manner.  In non-diabetics, higher pancreatic fat content is associated with reduced ß-cell function.  But once some threshold has been exceeded — e.g. we now have ß-cell impairment and frank diabetes — further accumulations of fat don’t seem to exacerbate things much.  That kind of makes sense to me.  If someone adds dirt to  a wheelbarrow, the speed with which I can move it declines as the amount of dirt increases.  But once it’s filled with a certain weight I can no longer push it at all.  My inability to push the wheelbarrow is not impacted further by adding even more dirt.  The amount of dirt that renders a wheelbarrow immovable varies with the person trying to push it. 

One other note:

Interestingly, no correlation was found between hepatic and pancreatic fat content … [and] we found no association between pancreatic and visceral fat. 

I’ll leave that for another day except to say that essentially any intervention that has been demonstrated to alter body composition, or reduce hepatic (liver) or visceral (around abdominal organs)  fat will not necessarily impact pancreatic fat.

So let’s go back one last time to the study that caused the splash and what was novel about it after all.  Here’s what the authors state in their intro:

Type 2 diabetes has long been regarded as a chronic progressive condition, capable of amelioration but not cure.  A steady rise in plasma glucose occurs irrespective of the degree of control or type of treatment [1]. Beta cell function declines linearly with time, and after 10 years more than 50% of individuals require insulin therapy [2]. The  underlying changes in beta cell function have been well described [3, 4], and beta-cell mass decreases steadily during the course of type 2 diabetes [5, 6]. Overall, there is strong evidence that type 2 diabetes is inexorably progressive, with a high likelihood of insulin therapy being eventually required to maintain good glycaemic control. However, type 2 diabetes is clearly reversible following bariatric surgery [7]. The normalisation of plasma glucose concentration follows within days of surgery, long before major weight loss has occurred, and it has become widely assumed that the protective effects of gastrointestinal surgery are mediated by altered secretion of incretin hormones [8, 9]. Improved control of blood glucose in type 2 diabetes by moderate energy restriction has been demonstrated by others [10]. We have hypothesised that the profound effect of a sudden negative energy balance on the metabolism could explain the post-bariatric surgery effect [11] and, specifically, that the decrease in the intracellular fatty acid concentrations in the liver would lead to a lower export of lipoprotein triacylglycerol to the pancreas, with the release of beta cells from the chronic inhibitory effects of excess fatty acid exposure.

This study was designed to test the hypothesis that acute negative energy balance alone reverses type 2 diabetes by normalising both beta cell function and insulin sensitivity. 

Yoni Freedhoff seems to take umbrage a bit with the reference to diabetes being seen as progressive and uncurable.  Perhaps the LC crowd has so distorted the “misguidedness” of mainstream recommendations to lose weight and exercise more so as to have had an impact?  I don’t think so, rather the darned recidivism rate of maintaining lifestyle changes is at play here.  However, I’ve seen enough diabetics on low carb forums — many who firmly believe that LC is the only right way to treat the disease — make similar statements.  Jenny herself discusses BG control with moderate carb restriction (I would take issue with 30g/day being anything but extreme) but has discussed the limitations for such an approach to “cure” diabetes.  The insurance establishment in this country certainly considers it an incurable disease — once a diabetic, always a diabetic.  Perhaps studies of this nature can open the door for a new dialog here, and I’m glad to see doctors such as Yoni — who specializes in treating the obese BTW — express this.  Wheat Belly Davis, on the other hand, is resigned to putting diabetes in remission but remains anything but cured as do so many VLC low carbers who manage their hyperglycemia but cannot eat a small potato without sending their blood glucose levels spiraling out of control.

The authors of this study pointed out what I’ve found amazing, the incredible CURE rate for diabetes with gastric bypass, as I discussed here.  I still lean heavily towards the incretin hypothesis on this one playing at least a significant role in all this, but these researchers wanted to know if, perhaps, it’s just the “shock value” of a dramatic calorie restriction.

In closing, some speculation on my part:

It seems very possible that the dramatic imposition of a large caloric deficit may well establish a metabolic milieu that results in rather rapid and substantial release of fatty accumulation in the pancreas.  In doing so, provided the permanent damage to ß-cells (as in reduction in ß-cell mass) is not extensive, the cells themselves regain their regular ability to produce and secrete insulin.  The fatty accumulation was merely suppressing this ability.  It’s like someone came and shoveled dirt out of my wheelbarrow until I could move it again provided there wasn’t so much dirt put in there in the first place such as to bend or break the axle.  Indeed the degree of recovery for the GBP patients is related to how long they’ve been diabetic.  The longer the diabetes, the less likely the recovery or degree of recovery.

I tend to believe there’s merit to some sort of individualized critical fat mass threshold.   This marries well with the observations that, although obesity exacerbates diabetes, the vast majority of the obese remain non-diabetic.  And it also marries well with the observation that even small reductions in body fat (as little as 5% even in the severely obese population) can reverse the diabetic state.  If someone has been being tested all along and is only recently diagnosed recently with diabetes, chances are they have only just exceeded that threshold.  This is one area I generally support screenings but have reservations on this as well (e.g. the conversion rate from prediabetes to diabetes is in the single digit percents for like 5 years out, so I would hate for a diagnostic label to negatively impact a person’s ability to obtain life insurance and such). 

So what of all those LC and Paleos who have cured their diabetes?  Well, if they’re indeed cured, as in they can handle eating a potato, this is usually accompanied by a rather rapid and substantial initial weight loss.  And perhaps these are the ones who eat a higher carb version of Paleo and haven’t subscribed to the buttered prime rib version of low carb.  Or, perhaps, rather than engaging in an idiotically dangerous PSMF-type diet for a couple of months, they’ve rather consumed nothing (IOW fasted) for periods of 24 hours or more.  But by far, we see more folks who’ve driven their hyperglycemia into remission but cannot handle eating said potato.  Perhaps the reason these folks do not enjoy an actual cure, despite maintained significant weight loss for many, is because they are still now bathing their ß-cells in ketones and fatty acids.  Let’s not forget that two years out, the group of diabetic subjects in Shai that fared best was the Mediterranean group (ate the most carbs).

Now I have to add a personal note here.  Nothing can mess with one’s head and trigger disordered eating behavior more than a hunger-inducing extreme low calorie diet.  But even given my history with that, if I were diagnosed with diabetes tomorrow, I would give serious consideration to this program.  And if I couldn’t do it alone, I might just consider the expense of doing so in a supervised facility a worthwhile one.  Going in, however, I would have to commit to maintenance.  Expect some rebound (that did not elicit a return of diabetes in 7 of the 11 here) but implement some sort of regime to maintain.  Perhaps take a page from the IF’ers?  Perhaps revisit the diet for three or four days every month or so?  This seems far less “idiotic” than the legions of diabetics who cannot sustain the extreme carbohydrate restriction to “control” their hyperglycemia while remaining obese.   Or, for that matter, even those who obtain and maintain a slimmer body but live in fear of a sliver of birthday cake.

The authors of the study, E. L. Lim, K. G. Hollingsworth,  B. S. Aribisala,  M. J. Chen,  J. C. Mathers, and R. Taylor,  might just be on to something here.  I know this much.  They do not deserve the derision aimed at them!  I also don’t rule out that there’s an overweight lipophile out there who is at this moment seeking a pharmaceutical means to allow consumption of tons of fat while preventing its accumulation in the pancreas … or better yet, to prevent fatty pancreas continuing to eat the way they are.

ROD 112910

ROD

Monday, 29Nov10

 

Slam & Push Alternating Ladder

For time:
Dynamax Ball slams:  1 – 10
Burpees:  10 – 1

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Holiday Healthy Eating Tips From the King of Mindless Munching

By Katherine Hobson

Cornell University scientist Brian Wansink is the king of mindless eating. Not because he permanently has his hand in a box of Junior Mints, but because he has studied, psychoanalyzed, and otherwise tried to crack the code of why we eat so much. He focuses on all the cues in our environment that cause us to overeat without realizing it and gives advice on how to re-engineer our surroundings to encourage better habits.

During a conference call today sponsored by the International Food Information Council, Wansink explained why the holiday period is chock full of unhelpful eating cues. First, no matter the time of year, we are pretty useless at realizing how much the plates and other dishes from which we serve and eat influence how much we eat. Even after being warned that bigger bowls lead to overeating, we will still go ahead and pig out when we’re given a big bowl. Moreover, letting our own appetites—the inner voice that says, “I’m not hungry anymore”—govern how much we eat is a losing battle. Most Americans simply don’t think in those terms, he says. His research has shown that Parisians say they’ll stop eating when they’re no longer hungry or the food no longer tastes good; Chicagoans typically say they stop when the plate is empty, when everyone else is finished, or when the TV show is over(!). Finally, the calories in family recipes have been rising over the years, either because of more calorie-dense ingredients or because a casserole that was once intended to feed six or eight people is now consumed by a smaller family of three or four.

With those realities as a backdrop, you can imagine why the holidays are an absolute minefield for people trying to eat healthfully. You’re surrounded by large platters and spacious plates just waiting to be filled, and the supply of food, usually made from traditional family recipes, never runs out.

To address the problems, use smaller plates and glasses. And don’t have all the casserole and serving dishes on the dinner table—serve in the kitchen. That way, if you want another piece of pecan pie, at least you’ll have to consciously get up and leave the room to fetch it. Also, be wary of falling into the trap of thinking you must eat a lot of food because you spent so much time cooking it. If you’re a guest and think you might offend your host by keeping your serving sizes small, remember that Grandma will be pleased if you go back for seconds on her stuffing, even if the total amount you eat is far less than if you’d just had one heaping plate. Finally, about 10 percent of what we eat on a big holiday may come from pre-meal snacking, says Wansink. So stick to a small napkin for hors d’oeuvres and munchies, or just skip them entirely.

ROD 103010

ROD

Saturday, 30Oct10

 

Totten Tornado

For time: non-stop/rest when you have to
25 Squats
25 Push-ups
25 H2H Kettlebell swings
25 MB Russian Twists
50 Squats
50 Push-ups
50 H2H Kettlebell swings
50 MB Russian Twists
75 Squats
75 Push-ups
75 H2H Kettlebell swings
75 MB Russian Twists

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My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.” – Michael Jordan

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A few of the delicious morsels you should be eating

A Few Guidelines

Let’s keep it simple: Eat real foods, preferably in their natural state. I think it’s pretty easy to figure out what is “food” and what isn’t. A few things to remember:

  • Food grows and dies. It isn’t created.
  • Food rots, wilts, and becomes generally unappetizing, typically rather quickly.
  • Food doesn’t need an ingredient label (and probably isn’t in a package either).
  • Food doesn’t have celebrity endorsements.
  • Food doesn’t make health claims.

Let’s give some foods this simple test and see if we should eat them:

  • Broccoli – Most certainly a real food
  • Steak – Deliciously real food, straight off the cow
  • Oreo cookies – Hold while I read the ingredients. Are you serious?
  • Eggs – Bingo
  • Walnuts – Check
  • Spaghetti – I don’t recall seeing a spaghetti tree on my last hike
  • Pop-Tarts – Just seeing if you’re paying attention
  • Pasteurized/Homogenized Milk – Nope, not in its natural state
  • Raw Milk – Yep, real food, naturally

Sure, there are still a few gray areas. That’s the life of an omnivore. For instance, what about oatmeal and other whole grains? Those are things you will have to decide for yourself. My guidance is to keep grains to a minimum, if included at all. Cheddar cheese from raw milk? Probably okay. Velveeta? Not so much. Lard? For sure. Olive oil? I say yes, though it could be argued both ways. Crisco and margarine? Not a chance.

Need Help Learning To Cook Real Food?

huk 150x150 Nutrition 101: The Basics That Will Keep You HealthyIf you’ve been eating the standard low-fat, grain-heavy diet for any length of time, making the switch to a lifestyle based around real health-supporting foods can be hard. Luckily, there are some great cookbooks out there by people that have been living the life.

I found a cookbook called Healthy Urban Kitchen by Antonio Valladares that is really top-notch stuff. From eggs to vegetables, beef to chicken to pork, lamb to salmon…Antonio has it all covered.

So if you’re just adopting a new lifestyle and looking for help in making the change or if you’ve been eating this way for awhile and are looking for some new ideas, pick up Antonio’s cookbook.

What do you think? Is eating real food enough to achieve top health?

 

ROD 100610

ROD

Wednesday, 06Oct10

 

4 rounds of Torture

30 seconds of work with 15 seconds rest:

  • Snatches w/ 18lb bar or barbell
  • 2 tire jump in & out
  • Reclines
  • Knees to Elbows
  • Lateral handstand walks (3left / 3 right)
  • Band sprints
  • Band snapdowns
  • 12lb Med ball slams

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Live this day as if it will be your last. Remember that you will only find “tomorrow” on the calendars of fools. Forget yesterday’s defeats, and ignore the problems of tomorrow. ~  Og Mandino

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You’re in good hands at NLP

Thanks Alex

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For those of you who are interested, Jon Hinds, owner of the Monkey Bar Gym, is a leading inventor of exercise equipment i.e. power wheel, strength trainer & nutritionist.  This seminar is on Staten Island.

Lean and Green Warrior – NYC with Jon Hinds  

 

Date: Wed & Fri   10/20 & 22/2010
Time:  6:30 PM – 9:30 PM
Cost: $49.00; We devour pants. When you train like warriors you need to replenish our body. There is no better way to be happy, health, strong and kind to the Earth than to eat the powerful plants, fruit and nuts that the Earth has provided. Let Jon Hinds and Head Trainer Jessica Rucker teach you how to become a warrior through a plant-based diet. Most people think you can’t reach your optimal goals without eating massive amounts of animal protein, Jon will show you that is a 100% myth (just take a look him and his trainers). Save the Earth and save yourself, join the revolution with Jon Hinds. Location: Codella Ju Jitsu Academy 3755 Victory Blvd S.I.N.Y.