ROD 020512

ROD

Sunday, 05Feb12

 

Rest Day

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Super Bowl Sunday

Alright NLP’ers, let’s not get to emotional today. You know that we are playing the New England Patriots. We have been working out hard all week, do we really want to destroy all the hard work we put into our bodies. No, seriously, we have to get out of that mindset that its OK to eat as much as the Brooklyn Bridge weighs, when really its not. We also have the big idea that because it’s Super Bowl Sunday, it’s the biggest excuse to eat like shit, when its really is not. I realize how pathetic this is. How did this tradition begin? There is no crossover between watching athletics and forcing food into one’s body. Will this epiphany stop you from making an annual three-pound Velveeta purchase on Super Bowl Sunday? Oh, hell no! I’ll buy that shit, try as quickly as I can to mix it with salsa and get it in the microwave before kickoff.

This doesn’t just go for football games, but most live sporting events. I don’t know why people feel the need to gorge themselves while watching an especially important sporting event, but I do, even though this is essentially like saying: “Hey, you guys out there on the field are physically fit in a manner that defies modern science, so I’ll appreciate that prowess by pouring fat into my arteries and drowning my brain cells in alcohol.” Don’t know what to make for that Super Bowl party this sunday? Well whatever you decide to bring or make for your friends and family doesn’t have to sideline anyone’s diet. Here are some healthy alternatives from Men’s Health.

Whatever you do, make our hot wings recipe. These wings are so delicious that they have the ability to instantaneously alter your life for the better—taste will seem like an entirely new and improved-upon sensation, your girlfriend will suddenly look like Minka Kelly, and the voices of your friends who showed up to your party justto root against your team will suddenly disappear until Monday morning.

2. On second thought, assign a guest to make our wings. You know how your hands and face look after you eat wings? Well that’s how your entire kitchen looks after you make them.

3. You know what is easy to make? Say, 10 of these incredible hoagies. Do as the great American Henry Ford once did: build an assembly line. As the bread splitting condiment captain, (politely) ask your girlfriend to be the meat and cheese maestro. The dog can help clean up any projectiles that may fly off the line.

4. Next to the bowl of chips and salsa, set out a bowl of extra-strength antacids. You will resist the urge to overeat, but the hot wings, beer, and chili will do to your buddys’ guts what Jason Pierre Paul plans to do to Tom Brady.

5. After the first scandalous GoDaddy.com commercial airs, taking out your smartphone and logging on “to see more” is not appropriate.

6. …unless it’s an all-guys Super Bowl party. Then stream it to the big screen.

7. Patriot wide receiver Wes Welker is a miniscule 5?9? and 185 pounds and Patriot tight end Rob Gronkowski is a refrigerator-like 6?6? and 265 pounds. Remember those facts. A guest will ask.

8. Reconsider the invite you extended to your girlfriend’s vegan pet therapist.

9. Because people unaccustomed to craft beers often don’t realize that some weigh in at over 11 percent ABV (which means a big bottle is equivalent to a bottle of wine. Read: highly irresponsible) be sure to pick beers that are under 6 percent ABV. Unless you want to play DD and drive everyone home after the game.

10. Speaking of beer. Variety is better. Buy two macros (we suggest a regular and light version), and a few different craft styles. Here are 32 ideas.

11. Never let the government plan your Super Bowl party. We can guarantee no one will come next year.

12. The Super Bowl is the only day of the year that girlfriends willfully and happily let their boyfriends wear replica sports jerseys—no questions asked. Take advantage. And while you’re at it, you know who else needs a jersey? The dog.

13. There are many fun things you can do at halftime. Watching Madonna is not one of them.

14. Skip the monotonous, mind-numbing pregame coverage and put the Puppy Bowl on the TV. You may even see a dog in a jersey.

15. Side bets on the Puppy Bowl: Highly encouraged!

16. Speaking of bets—that uncle with a serious betting problem? You’re taking a serious bet by inviting him to your party. If his team wins, he’s like the happy, lovable, funny Robin Williams in Patch Adams, but if his team doesn’t win, he’s the psychopathic Robin Williams in One Hour Photo.

17. Acceptable toppings for nachos include: jack cheese, pepper jack cheese, cheddar cheese, grilled steak and/or chicken, beans, sour cream, onions, tomatoes, any type of fresh or roasted peppers, guacamole, fresh salsa. Unacceptable toppings include: Velveeta or any other nuclear waste colored cheese product and any canned chili that is visually indistinguishable from dog food.

18. Cook early. If you’re still in the kitchen when the game starts, no one is getting up to grab you a spatula, or an oven mitt, or help you put out that fire on the stove. No one.

19. With Tim Tebow out of the running, 40 percent of the people at your Super Bowl party don’t really care about the game. They’ve come to eat your food and drink your beer. Serve them everything they could ever want, with a hefty serving of spite and passive aggression on the side.

20. But if any of those people “Tebow,” cut them off from all food and drink. Tebow doesn’t eat unhealthy food and he sure doesn’t do much beer drinking, so guess what—neither shall Tebowers. -Psalm 3:67

21. Dancing like Victor Cruz? Totally acceptable.

Enjoy the game!

ROD 091411

ROD

Wednesday, 14Sept11

 

Dumb Runner

Three rounds for time of:
400-meter run
Dumbbell thruster 25# and up – 21 reps

Post time to comments.

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Cybersex examined by UNB Fredericton student

 

 

Beginning of Story Content

A New Brunswick researcher is delving into the world of cybersex in a study that is drawing international interest.

Krystelle Shaughnessy, a graduate psychology student at the University of New Brunswick, said the topic came to her while she was in a long-distance relationship.

‘A key piece in the research I’m conducting right now is, who do you have cybersex with?’—Krystelle Shaughnessy

She said where her grandmother would have put pen to paper to maintain such an affair, and her mother would have picked up the phone, her natural medium was online.

Shaughnessy wondered how many other people were doing the same. She said while there is plenty of research into sex addiction, deviant behaviour and child pornography, there was little on “normal” online sexual activity.

“I think my key thing going into this was to try to normalize a behaviour I think is fairly normal,” she said.

The Fredericton woman’s curiosity led her to examine the online sexual behaviour of young adults.

Her first paper asked university students to define cybersex.

“Most people are saying cybersex is something that is interactive, involves at least two people and it has to happen in real time,” she said.

Her second study looked at gender similarities and differences. Her results showed most people engaged in some form of cybersex, ranging from viewing erotic material to maintaining sexual relationships.

She said she was surprised that in the relatively anonymous world of the world wide web, men and women behaved as they often do offline:

  • 83 per cent of men viewed sexually explicit videos or photographs online
  • 31 per cent of women viewed sexually explicit videos or photographs online
  • On average, men and women engaged in cybersex two to three times a month

Shaughnessy won the 2010 International Academy of Sex Research’s best student manuscript for her research.

She sampled 217 students in the 2005 work and is now expanding her work.

“A key piece in the research that I’m conducting right now is, who do you have cybersex with? One thing that is across the board — whether I’m talking to researchers, students, anybody — is this notion that cybersex is two strangers hiding from their offline partners engaging in sex online, and I don’t think that’s reality,” she said.

 

 

ROD 082911

 Tonight we will only have the one class strating at 7:45PM.

 WE WILL ONLY HAVE ONE 7:45 PM EVENING CLASS PER NIGHT. WE WILL RESUME OUR REGULAR EVENING CLASS SCHEDULE ON TUESDAY SEPTEMBER 6TH.

  THE 11:00 AM MORNING CLASS WILL BE CANCELLED AS WELL TILL WEDNESDAY, SEPTEMBER 7TH.

 THANK YOU, 

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ROD

Monday, 29Aug11

 

Reality Monday…

is a repeat of ROD, InsanitySaturday, 14May11. Let’s do better this time around. Let’s go heavier, we’re 3 months stronger.

This is a 2 x 4 rounds of 30 seconds work/20 seconds rest non stop of…

  • KB Dip & switch
  • KB Power row & catch
  • KB Deadlift jumps
  • KB See saw presses

Rest for 1 1/2 minutes, rinse (lol) and then repeat.

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Healthy snack ideas

We’ve got eight ideas for what to eat when you’re feeling hungry or low on energy.

GREEN IS GOOD: Edamame sprinkled with sea salt makes a healthy snack.

Don’t reach for that doughnut just yet. Here are some guidelines for choosing healthy snacks.

When snacking, it’s a good idea to think about blood sugar levels. If you consume a sugary snack, chances are your blood sugar levels will spike. And although you may feel a temporary rush of energy and an elevated mood, you’ll most likely feel like you’ve hit a brick wall and experience a crash shortly after snacking on high-glycemic index foods.

After crashing, you’ll feel hungry again and repeat the vicious cycle.
A little background …
It’s important to keep your blood sugar levels stable throughout the day. Therefore, when we eat snacks, we want to apply the same fundamental rule to that of each of your regular meals. (Hopefully, you’re eating breakfast, lunch and dinner daily, to maintain steady blood sugar and help burn fat.)
Our fundamental rule is that we always want to combine the following three macronutrients when eating:
  • protein
  • carbohydrates
  • natural fat
Combining macronutrients ensures that you’ll feel full longer and won’t need to binge on sweets. In fact, if your regular meals have a good ratio of the three macronutrients, you might find you may not have to snack at all.
Pay attention to your body
Start paying attention to how you feel after eating a meal. If you feel full for three to four hours after eating and don’t have bloating or a drop in energy, then whatever you just ate is the right macronutrient proportion for you.
For example, a breakfast of two eggs, one piece of sprouted whole grain bread with a little dab of butter and two small slices of turkey bacon may satisfy you for several hours.
To keep your blood sugar levels steady, it’s a good idea not to go more than four hours during the day without eating. So taking the breakfast example above, say, eaten at 8 a.m., you’ll want to eat lunch at about noon.
Maybe you don’t get home till 6 p.m. If you wait till then to eat dinner, you’ll likely be tired and cranky, so it’s a good idea to have a late afternoon snack.
What are some healthy snack choices?
Here are some examples of healthy snacks that combine all three macronutrients:
  • Celery and raw almond butter: celery is a carbohydrate; almond butter is both protein and natural fat.
  • Cheese and crackers: opt for grass-fed cheese for higher essential Omega 3 fatty acid content if possible and gluten-free rice crackers for less intestinal bloating.
  • Hummus and carrot sticks: hummus contains a little protein and natural fat.
  • Nitrate and nitrite-free jerky: contains      protein and natural fat; you don’t always have to include a carbohydrate if you can digest meat efficiently.
  • Edamame sprinkled with sea salt: edamame is the whole soybean and it contains both protein and essential trace minerals if sprinkled with sea salt.
  • Greek yogurt: unless you’re on a      restricted diet, go for the full-fat variety, which will keep you full for longer and includes all three macronutrients.
  • Apple slices with honey and olives: perfect for those who crave sweet and salty.
  • Organic turkey breast slice with crackers: turkey contains both protein and natural fat. (It’s easy to bring a package of healthy deli slices with you to work; just make sure your coworkers don’t steal it!)
Even nutritionists, dieticians and health coaches fall off the wagon. If you do and reach for a doughnut, the best thing to do is to eat a little protein and natural fat (preferably before eating the doughnut) to stabilize your blood sugar levels.
But if you adopt these healthy snacking ideas, hopefully, your cravings for sugary junk food will subside.
Judd Handler is a freelance health reporter and certified Metabolic Typing Advisor and Functional Diagnostic Nutritionist living in Encinitas, CA. You can reach him at coachjudd@gmail.com

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.

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 ROD

Saturday, 09Apr11

Partner ROD

for time:

  • 400M Run (As a Team)
  • 50 Reclines
  • 75 Wallball shots
  • 50 KB Swings (2 poods)
  • 75 Air Squats
  • 50 Knees to Elbows
  • 75 Pushups
  • 50 Burpees
  • 400M Run (As a Team)

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High Rock Workout

Saturday 09 Apr11

Come and get your Bad Ass Whoooooped !!!!!

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How To Kick The Sugar Habit

The Single Best Thing You Can Do For Your Health – Stop Eating Sugar

You probably already know that eating too much sugar and other “quickie refined white carbs” has serious consequences for your health such as the onset of diabetes and obesity.  But that’s only two of the literally HUNDREDS of maladies that arise as a result of eating too much sugar.  Conditions such as chronic fatigue, violent mood swings, depression, lack of libido, heart disease and even cancer to name a few all can result from eating too much sugar or other quickie carbs.  So how can you kick the sugar habit and lead a happier and healthier life as a result?  Its easier than you might think. Read on for some simple tips and suggestions…

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ROD

Wednesday, 06Apr11

 

Wacky Wednesday

Conditioning  Tabata Circuit

We are going for 20 seconds rest / 10 seconds work  8 rounds – stay at each station for the entire 8 rounds, take a 30 sec rest then move on to nxt exercise.

These are for both Level I & II

  • Reclines  
  • MB Squat & Push
  • KB  1/2 get-ups
  • KB swings (level I 16K/ level II 24 K)
  • Burps 
  • Mtn Climbers

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A Diet for Better Energy

Complex carbs are key for sustained energy throughout the day, while too many sugary snacks in your diet can lead to energy crashes. Find out which foods need to be in your daily diet for round-the-clock energy.

By Diana Rodriguez
Medically reviewed by Christine Wilmsen Craig, MD
 

Juggling the responsibilities of work, life, and family can cause too little sleep, too much stress, and too little time.

Yet even when you’re at your busiest, you should never cut corners when it comes to maintaining a healthy diet. Your body needs food to function at its best and to fight the daily stress and fatigue of life.

Energy and Diet: How The Body Turns Food Into Fuel

Our energy comes from the foods we eat and the liquids we drink. The three main nutrients used for energy are carbohydrates, protein, and fats, with carbohydrates being the most important source. Protein and fats can also be employed for energy when carbs have been depleted. Once eaten, nutrients are broken down into smaller components and absorbed, then used as energy to fuel our bodies. This process is known as metabolism.

Carbohydrates come in two types, simple and complex, and both are converted to sugar (glucose). “The body breaks the sugar down in the blood and the blood cells use the glucose to provide energy,” says Melissa Rifkin, a registered dietitian at the Montefiore Medical Center in the Bronx, N.Y.

Energy and Diet: Best Foods for Sustained Energy

Complex carbohydrates such as high-fiber cereals, whole-grain breads and pastas, dried beans, and starchy vegetables are the best type of foods for prolonged energy because they are digested at a slow, consistent rate. “Complex carbohydrates contain fiber, which takes a longer time to digest in the body as it is absorbed slowly,” says Rifkin. Complex carbs also stabilize our bodies’ sugar level, which in turn causes the pancreas to produce less insulin. This gives us a feeling of satiety and we are less hungry.”

Also important in a healthy, energy-producing diet is protein (preferably chicken, turkey, pork tenderloin, and fish), legumes (lentils and beans), and a moderate amount of healthy monounsaturated and polyunsaturated fats (avocados, seeds, nuts, and certain oils).

“Adequate fluids are also essential for sustaining energy,” says Suzanne Lugerner, RN, director of clinical nutrition at the Washington Hospital Center in Washington, D.C. “Water is necessary for digestion, absorption, and the transport of nutrients for energy. Dehydration can cause a lack of energy. The average person needs to drink six to eight 8-ounce glasses of water each day.”

Energy and Diet: Foods to Avoid

Simple carbohydrates, on the other hand, should be limited. Ranging from candy and cookies to sugary beverages and juices, simple carbs are broken down and absorbed quickly by the body. They provide an initial burst of energy for 30 to 60 minutes, but are digested so quickly they can result in a slump afterward.

Alcohol and caffeine should also be avoided. Alcohol is a depressant and can reduce energy levels, while caffeine usually provides an initial two-hour energy burst, followed by a crash.

Energy and Diet: Scheduling Meals for Sustained Energy

“I always recommend three meals and three snacks a day and to never go over three to four hours without eating something,” says Tara Harwood, a registered dietitian at the Cleveland Clinic in Ohio. “If you become too hungry, this can cause you to overeat.”

Also, try to include something from each food group at every meal, remembering that foods high in fiber, protein, and fat take a longer time to digest.

Even if life is hectic, it’s important to make wise food choices that provide energy throughout the day. Your body will thank you.

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ROD

Monday, 17Jan11

 

Monday Morning Special

15/15  work/rest x 12 minutes each set

  • Shuttle runs (suicides) set up a short run & long run
  • DB Thrusters

======================================

  • Swings (16k women / 24k men)
  • Burpees

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Monday Night

5 rounds for time of:

  • 15 DB Push press
  • 15 DB Rows
  • 15 DB Snatches
  • 15 DB Hang Squat Cleans

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The Psychology of Eating

What we eat affects how we feel. Food should make us feel good. It tastes great and nourishes our bodies. When eaten in too little or in excessive quantities, however, our physical appearance can be altered, which can create negative feelings toward food.

By learning how to make better choices, you might be able to control compulsive eating, binging, and gaining weight. In addition to better appetite control, you might also experience feelings of calmness, high energy levels, or alertness from the foods you eat.

What factors influence our eating behaviors?

Experts believe there are many factors that can influence our feelings about food and our eating behaviors. These include:

  • Cultural factors
  • Evolutionary factors
  • Social factors
  • Familial factors
  • Individual factors

There also are positive and negative consequences associated with eating. For example, food might help you to cope with negative feelings in the short term. In the long term, however, coping with stress by eating can actually increase negative feelings because you are not actually coping with the problem causing the stress. Further, your self-image might become more negative as you gain weight.

What role does psychology play in weight management?

Psychology is the science of behavior; in essence, it is the study of how and why people do what they do. For people trying to manage their weight, psychology addresses the following areas:

  • Behavior – Treatment involves identifying habitual patterns of eating and finding ways to change eating behaviors.
  • Cognition (thinking) — Therapy focuses on identifying self-defeating thinking patterns that contribute to weight management problems.

What treatment is used for weight management?

Cognitive behavioral treatment is the approach most often used because it addresses both thinking patterns and behavior. Some areas addressed through cognitive behavioral treatment include:

  • Determining the person’s “readiness for change” — This involves both an awareness of what needs to be done to achieve your goals and then making a commitment to do it.
  • Learning how to self-monitor — Self-monitoring helps you become more aware of what triggers you to eat, and more mindful of your food choices and portions. It also helps you stay focused on achieving long-term progress.
  • Breaking linkages – Stimulus control is a technique that teaches you to break links between eating and other activities, such as not eating in particular settings and not keeping poor food choices in your home.
  • Distraction and replacing eating with healthier alternatives are also good coping mechanisms. Positive reinforcement, rehearsal/problem-solving, finding social support, and altering eating habits are specific techniques used to break linkages.

What does cognitive behavioral treatment involve?

Cognitive therapy addresses how you think about food. It helps you recognize self-defeating patterns of thinking that can undermine your success at weight loss. It also helps you learn and practice using positive coping self-statements.

Examples of self-defeating thoughts include:

  • “This is too hard. I can’t do it.”
  • “If I don’t make it to my target weight, I’ve failed.”
  • “Now that I’ve lost weight, I can go back to eating any way I want.”

Examples of positive coping self-statements include:

  • “I realize that I am overeating. I need to think about how I can stop this pattern of behavior.”
  • “I need to understand what triggered my overeating, so I can create a plan to cope with it if I encounter the trigger again.”
  • “Am I really hungry or is this just a craving? I will wait to see if this feeling passes.”

Summary

To lose weight, you must change your thinking. Weight management is about making a lifestyle change. It is not going to happen if you rely on diet after diet to lose weight. To achieve success, you need to become aware of the role that eating plays in your life and learn how to use positive thinking and behavioral coping strategies to manage your eating and your weight.

To help get you started, here are a few tips:

The “dos and don’ts” of healthy eating
  • Don’t skip meals.
  • Do keep track of your eating habits. (See “food diary” below.)
  • Don’t eat after 7 P.M.
  • Do drink plenty of water.
  • Do delay/distract yourself.
  • Do exercise instead of eat when bored.
  • Don’t eat while you watch TV, work, drive.
  • Do only eat in certain settings (kitchen table).
  • Do watch your portion sizes.
  • Don’t forbid yourself a particular food.
  • Do give yourself encouragement.
  • Don’t beat yourself up when you lapse.
  • Do think of eating as a lifestyle change.
  • Don’t weigh yourself more than once per week.
  • Do make healthy food choices.

The food diary

A food diary is a tool to record–in detail–what food you eat, when you eat, how you feel when you’re eating, and what you are doing (if anything) while you are eating. The diary can help you get a better understanding of what you eat and why you eat it. It also can help your doctor, therapist, or dietitian work with you to make the necessary changes for successful weight management.

© Copyright 1995-2009 The Cleveland Clinic Foundation. All rights reserved.

This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: 7/11/2008…#10681

ROD 010911

ROD

Sunday, 09Jan11

 

ResT Day

 

Do it Now - 11 Weight Loss Tips for 2011 – Be Ready for Spring

For the last few months of 2010 you put off eating right and getting that body back in shape. You thought, I’ll just get through this holiday binging, and start fresh in 2011. But we’re a week into 2011, and the time is NOW. To help you get started, I’d like to offer My 11 Weight Loss Tips for Twenty Eleven.

Weight Loss Top 11 for 2011

Plan Meals In Advance
Know what you’re going to eat for breakfast, lunch and dinner. If necessary, pre-cook over the weekend, and just reheat. Don’t just wing it every meal, or you will ultimately make more bad decisions.

Keep a Food Diary

For a week or so, write down everything you eat. Learn to estimate portion size for accurate an assessment. Be sure to include all beverages. This process will give you a realistic view of what you need to work on most. Out of all the tips you hear this is probably the most effective in finding out what you really eat during the day. Even if it’s one biteful, jot it down. This will keep you on track.

Drink More Water
Water, beside being calorie free, is vital to just about every metabolic process that goes on in your body. The latest research suggest that as an added bonus, when you regularly hydrate the body it will rid itself of excess fluid it doesn’t need around the ankles, hips, thighs, and even belly. Be careful though, there is such a thing as over-hydrating.

Shop Lean
This very simple suggestion might be the most important item on the list. Learn to shop lean. Stop stocking the house with ice cream and cookies. Learn to read between the lines on food labels.

Get Busy
Move more, sit less. Get off your butt and do something, whether it be washing the car, mowing the lawn, joining a softball team, taking the kids to the park, just add physical activity to your day. Fit people work and play.

Breathe Deeply
Research suggests the deep breathing and meditation can actually help the body metabolize hormones differently, processing insulin more efficiently. Deep breathing encourages the burning of fat even in low-demand activities.  Whenever you are stressed, your body tends to burn glycogen, not fat. By triggering the relaxation response, deep breathing encourages your body to burn fat instead of sugar. 

Get Your Beauty Sleep
Sleeping seven or eight hours nightly is suggested for most people, but lack of proper sleep can hamper your efforts to fitness and weight loss. Adequate rest is vital to any healthy lifestyle. Studies suggest that people who sleep also less tend to hang on to and store more body fat.

Limit Alcohol Intake
Alcohol blocks the burning of carbohydrate, fat and protein as fuel, acting as a substitute when it’s converted in the body to acetate.   It also increases cortisol levels within the body, a natural inhibitor to testosterone (fat’s arch enemy). That’s not to mention alcohol’s calorie content or the fact that it acts like an appetite stimulant.  At about 7 calories per gram (double the caloric impact of carbohydrate), one small glass of wine, one light beer, or one shot of tequila weights in at about 110 calories.

Don’t Worry, Be Happy
“Those who are happy burn more calories than those who are depressed or angry. Happy people tend to take actions that burn more calories. As a result, they get trimmer.”  says Dr. Joe Vitale, author and hypnotherapist, who’s  lost 80 pounds himself.

Walk or Run
Simple walking is what the body is built to do. If you can jog or run, even better, but either way get out into the open air and move. It’s free and a great supplement to any indoor or formal exercise program.

High Intensity Interval Training
Since the opening of NLP, the staff  have worked with people from every walk of life and every level of fitness. The focus of our gym has been on strength & conditioning, or using the kettlebell & other tools to change and transform the body, to burn fat, to tone up, to build strength, endurance, flexibility, as well as fine tune neuro muscular coordination. 

The positive effect we’ve seen on our membership is consistent and repeatable. Our members workout regularly and get the results they train for, without any wasted time or effort. You go guys!!!

                                                          Good Luck !!!

ROD 112410

ROD

Wednesday, 24Nov10

 

Simplicity

Complete 10 rounds of:
  • 20 Squats
  • 10 KB Swings
  •    5 Burpees

As quickly as you can.

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Ways to Eat Healthy on Thanksgiving

By Ashley Farley

When most people think of Thanksgiving, they think of family and buffet-style meals. Eating anywhere between two and five servings seems to be typical at Thanksgiving, but there are ways to eat healthier without packing a separate Thanksgiving meal or nibbling at dinner. Continue reading…

ROD 090110

ROD

Wednesday, 01Sept10

 

Fight Gone Bad

This is a classic “CrossFit” workout designed for BJ Penn, UFC/MMA fighter, in preparation for an important fight. This workout consists of…

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20? box
Push-press, 75 pounds
Row

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Don’t ever give up on something or someone that you can’t go a full day without thinking about.”

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This is another CrossFit classic, “Fran”.  This is a challenging workout that tests the strength, speed and endurance of an individual. How fast can you perform a “Fran”?

The prescription of “Fran” is…

21 – 15 – 9 reps of:   95# Thrusters & Pull-ups. Try it.

Or this version of just “regular” Crossfitters…