We of course love swinging for some heart rate training, but we also love some juggling. Besides the heart rate, we get the added benefit of hand-eye-coordination. Here Brennan demonstrates how to juggle 80 pounds, but it is important to work yourself up to this level and to be experienced before pushing heavier weights. Never save the kettlebell or reach for it. Sit back in it and if the toss is bad, never attempt save a kettlebell, just let it go. I recommend practicing on a surface that can handle the impact (grass makes a great juggling playground) and on which the kettlebells won’t roll on. Enjoy!

• Let’s start in the brain. Amino acids (found in proteins of course) act as neurotransmitters or precursors for them. Therefore they are needed for the brain to receive and send messages. A diet low in protein may cause protein. Hint: they also releases a good amount of Peptide YY which help with satiety (carbs have hardly any). Low levels of the amino acid L-tryptophan (associated with serotonin) are linked to afternoon cravings for carbs, alcohol or drugs. And low endorphins (recall yesterday’s article) correlate with cravings for numbing/comforting foods, drugs, or alcohol.
• Gluten of course can be a culprit, as grains are highly addictive. The bits of proteins or peptides remaining because gluten is not fully digested can have morphine-like qualities taht lead you feeling like an addict as you search and search for something containing grain to get your fix. Don’t forget the prevelance of gluten intolerances these days too. Often a craving for grains could be due to an allergy or intolerance for them.
• Flora, really it should be no surprise that your other brain has influence on this. We’ve discussed extensively the importance of ‘good’ bacteria outnumbering the ’bad’ in your gut. We have also looked at how things like birth control pills, junkfood diets, stress, and antibiotics can compromise the guts composition. Having a gut full of ‘bad’ guys can cuase you to crave junk food nastiness. “A craving for sweet and starchy foods is typical for all people with abnormal bodily flora.”
• The junk food, processed foods with their food additives, dyes and preservatives can of course cause cravings as well.  
• Lowfat diets. The brain, nerves, hormone, metabolism, and immune system all need fat (especially saturated) to function properly. Not to mention that fats are very satisfying as well. A meal balanced in fats can lend towards being less likely to over-consume.
• Hormones of course. Weak adrenals can cause cravings for sweets, grains, or salt. What can compromise endocrine support? Lowfat, less cholesterol and poor levels of fat-soluble vitamins.
• metal can add up from vaccinations, mercury fillings in teeth, pesticides, non-organic foods, air pollutants and more, creating more cravings.

Wow bet you didn’t think that all of that went into cravings did you. Another interesting bit is lifestyle, sleep is important for hormone restoration (ghrelin helps here). Sleep more eat fats and proteins, cut out the grains, starches and sugars and you’re on your way to curbing cravings! For more on our Fat-burner weight-loss programs check out our website at bodychange.net.

Other Posts:

Alzheimer’s

The brain is a pretty stellar organ.  I’ve always had a personal fascination with the brain. It’s development so sets us apart from the rest of the animal kingdom. It’s responsible for making us who we are. It is a sports star, playing a role in: sensory (touch, pain, taste, pressure and temperature), language, hearing, memory, meaning, emotion, learning, interpretation, processing, vision, reasoning, planning, movement, speech, creativity, judgment, problem solving, planning, hormone balance and a whole hell of a lot more, beyond we can fathom or grasp.  With all this going on in that noggin, there’s a lot of room for error and conditions like dementia are definitely on the rise (at the end I’ll connect some related blogs). Naturally as with most systems that we discuss, what you put in your mouth also has an effect on the brain and brain health. Today we will look at different vitamins and fats that your brain loves. Let’s begin with fat shall we, as over 50% of the brain is fat!

• Cholesterol: that often demonized fat that we know is essential, is of course one of the most important nutrients for the brain. The brain actually uses more cholesterol than any other organ. Recall how breast milk is largely cholesterol and is vital for our growing and developing tots. Don’t forget that it is a precursor to precious vitamin D, that is needed for proper function of serotonin receptors (feel good). One of my favorite cooking oils, coconut, is a great source!
• Arachidonic Acid (yet another poorly understood fat) is a 20 chain omega found only in animal fats like butter, yolks, organ meats, and meat fat. Your brain is 11% AA, therefore it’s pretty key to brain function. Interestingly is that if we can’t get it from fat then we have to get it from refined carbs that can made into saturates (hence cravings, especially in pregnant women or young child eating low-fat), and we’ve discussed the downsides of these digestive disasters. It is a direct precursor to endocannabinoids. Endocannabinoids regulate the stress response of the adrenals and regulates dopamine (responsible for motivation). Basically this means that if this is sufficient we are less likely to be tense, anxious, burnt out, feel self-defeated. Vitamin A is of course a helper here too, as it supports AA and dopamine (stimulate its receptors). AA is only converted if there is enough calcium present and then there also needs to be enough vitamin D to absorb it so that the calcium can be transported to the brain.
• Fat Soluble Vitamins (we’ve already done a bit of these): Vitamin A is needed for stem cells and for baby organ development. Later is essential for planning and carrying out tasks (the stuff that civilizations are made from). Vitamin D is important to make us feel good! D helps make endorphins and make sure that they work properly. This means we feel great, and believe it or not we are supposed to constantly feel this way. K2 is needed for your nerves and myelin sheath formation. Summary of what your fat-soluble vitamins do: make happy, smart, and well-adjusted people.
• Vitamin B12 (found only in animals) is needed for a properly functioning nervous system. It’s deficiency is linked to psychiatric disorders like: irrational anger, manic depression, Alzheimer’s, dementia and depression.
• Choline is found in yolks and liver (funny how these two keep reappearing as the best selections for all these essential nutrients). Choline helps your brain make connections, so that as you age your brain remains highly functioning.
• Salt interacts with glial cells that help with creative thought.
• Zinc has a hand in over 100 enzymatic processes!
• Iron insufficiency can lead to mental retardation

As you can tell, the typical American diet is not beneficial to the brain with its recommendations of low-fat, low-sodium, demonization of cholesterol and saturated fats, and high consumption of complex carbs like grains and starches that interfere with your second brain (the digestive system) and zaps the vitamins and minerals needed for balanced health. What to do? Clearly we need to look at the types of fat that we’re getting. Butter, yolks and liver are pretty prevalent on this list. Other great options include animal fats and meats, coconut oil, cod liver or fish oil, and quality extra virgin olive oil. Of course any balanced diet should also include a variety of fruits and vegetables.  The brain is yet another example of how this country has it seriously wrong in the eating department. For more on our fat-burner weight-loss programs check out our website at bodychange.net.

 Further Reading:

Cholesterol Rediscovered

Beneficial B’s: B12

• anti-inflammatory (lowers the release of AA)
• cinnamaldehyde helps unwanted platelet clumping
• anti-microbial as it stops bacterial and fungi growth (including Candida)
• for broths (and we all know how I love a broth too) it adds not only flavor, but helps preserve
• slows the rate that the stomach empties after a meal
• positive effects on blood sugars (especially good news for diabetics)
• prevents oxidation more effectively than other spices like ginger, nutmeg and vanilla
• even the smell can enhance cognitive processing (like improving test scores related to attentional processes, virtual recognition memory, working memory)
• excellent source of fiber
• excellent source of manganese
• very good source of calcium
• used for its warming qualities in traditional Chinese medicine with the onset of colds and flus

See, like I said it’s like I’ve inherently known how wonderful cinnamon is. A dash here, a dash there won’t hurt anything. For more on our fat-burner weight loss programs check out our website at bodychange.net.

I readily admit I can be a bit of an extremist, and tend to take things just above the goal. In reading Extra Virginity last week, I find myself reading about the ancient ways of olive oil use, from bathing by the Greeks to skin. They describe the sheer beauty of Odysseus lying on the beach in oil and naturally I get this mental image of this bronzed Greek god, basically laying on the beach (hence this amazing photo) covered in oil. A little later as I get ready for a shower I decide I want some of that, to be a goddess (Venus pic coming up soon), and I need to incorporate some oil. After I get out of the shower I find myself applying coconut oil to my skin and face. Next I apply a little olive oil to hair (although I’ve realized I put too much and at the wrong time so my hair was just oily). The littlest thing like this can set me then into a researching tizzy. I’d read about pooless movement before and I’d heard of olive oil and coconut oil for hair, but I made up my mind that I needed to know how and why and my own experimentation (my degree is in a branch of science, hence I do like testing and challenging things). What I found is olive oil and coconut oil are both great for the skin. But which oil to use? Tricky question, it’s like trying to decide which one to eat. The solution of course is an equal combination of the two. I used to suffer from acne and my skin will break out randomly, it’s never truly ‘smooth’. I found after my first application of the coconut oil that I liked the way my skin felt (plus it had my favorite smell, which is coconut), especially my lips and face that I instantly noticed seemed softer. Since then I have to take it to the next level, because that’s just how I do things.  I also began using the oils interchangeably as part of a moisturizing cycle. Love how smooth and subtle my skin feels. Not to mention how clear it feels. Since I’ve cleaned my eating up even further the last couple of months I’ve noticed my face getting clearer, but this has taken it to a new level. But why, why have I added these oils to a skin care regiment (that I never had before)? Here is why, let’s begin with the lovely olive oil that we discussed the other day:

• It is a natural hypoallergenic way to moisturize skin
• Antioxidants like vitamins A and E found in it help to not only repair skin, but renew it after overexposure to the sun, pollution and environmental hazards like smoking
• Use it as a moisturizer (maybe add a little lemon juice). Make it to exfoliate by adding some salt and massage into areas of dry skin.
• It makes a wonderful makeup remover with a cotton swab. Continual use can soften and smooth the skin under the eyes and smooth the wrinkles.
• For hair it makes a great deep conditioner and dandruff control. After you shampoo massage it with a mixture of equal parts water. Leave in for 5 minutes and rinse.
• Studies on mice have shown that application after UV exposure has decreased the risk of the number of skin cancers
• You can also use it pre-shampoo to help retain moisture, as shampoo can be harsh on hair

It’s no surprise that I love coconut for anything cooking or health wise or like I’ve already mentioned smell (I have every scent ofVictoria’s Secret coconut lotion and there have been several). Here is why I love it on my skin and hair, though:

• The Lauric acid in it is antimicrobial, which is great since hair fall and loss are usually due to microbial action
• Capric acid is also antimicrobial
• Vitamin E keeps skin and scalp health and hair rejuvenated
• Moisture retaining capacity, it does not let moisture escape so that hair stays soft and prevents breakage
• Anti-dandruff due to the various fatty acids
• Styling, coconut oil melts when heated and condenses when cooled so it makes a nice gel/cream.
• Minimizes protein loss during washing to keep each strand strong
• The sebaceous glands in the body secrete sebum (keeps the skin from drying/cracking). Sebum contains medium-chain triglycerides just like coconut oil
• Strengthens the skins connective tissue, making it smooth and supple
• Use on the face reduces the occurrence of pimples and acne.

 It should be important to note (as I’ve noted with my own experience) that skin and hair health is also benefited by nutrition. There are over 100,000 hair follicles, that each grow 20 individual hairs in a lifetime, true hair health then begins at the hair follicle. Here nutrients are brought through the connecting arteries and circulating blood. Also a diet varied in nutrients. I can attest from personal history, that when I was skinny from low-fat eating I was not healthy. I had thin, easily breakable nails, I lost more hair and my skin my dry. Now I have my very thick luscious hair, strong nails and smooth skin. To be like a Greek warrior or not, the choice is yours?

Here our kettlebell video muse, Brennan, shows us his take on a box kettlebell push-up by using only a single bell. As you can tell the closer grip allows for more triceps action. If going from the box is too challenging, start with feet on the ground.

• Women in good marriages have much lower risk of cardiovascular disease than those from stressed marriages
• Married people tend to live longer, have fewer heart attacks, lower cancer rates and less pneumonia than singles
• A study found that ovarian cancer patients with a strong sense of connection to others had more ‘natural killer’ cell activity at the site of tumors than those lacking social ties
• Hugging (yes something as simple as a hug) can lower blood pressure and boost oxytocin (relaxing hormone involved in labor, breastfeeding and organism). “Getting more daily hugs from their husbands was related to higher oxytocin, and so the hugs were indirectly related to lower blood pressure,” she says. Men didn’t get the blood pressure benefit from hugging. But don’t feel bad for him: He probably gets the same health gains from steady sex that you do from daily snuggling.
• A study in 2002 found that men who had sex 2 + times a week had half the risk of suffering a fatal heart attack.
• Study found that being a part of a couple at midlife is linked to a decreased risk of cognitive impairment in old age
• Married people consult doctors less frequently, have shorter hospital stays and are less likely to be admitted to nursing homes
• Good news for happy couples children as well. Growing up in married home is connected to better physical health and longevity (I definitely believe this and I believe as I was raised with tremendous examples of marriage- both grandparents 50+ years and my own parents over 30 years- that this has reinforced  my own firm stance and belief in love).
• Dehydroepiandosterone has a calming affect on the mind
• Activate the pain sensors so they are better able to control it. The stronger the relationship the greater the effect.
• People who express their feelings of affection to significant relatives, or romantic partners tend to have lower cholesterol (that’s why I go around telling people I love them all the time).
• Tend to have faster healing
• Release of dehydroepiandosterone acts as an anti-aging hormone (feelings of vitality and youth)

Added opinion of the author: For those that truly know me, they realize I’ve been on this path of inspiration the last year and one of the topics I have explored extensively is love. I know that today’s holiday is mostly about romantic love (and I admit this is out of my realm), but love in general is something I have first-hand knowledge of, exploring not only self-love (I’ve never had such a positive and embracive view of myself before), but one-love (where yes it is like it sounds, loving everyone). As I’ve grown in expressing myself and my feelings, expressing my love for others has also grown (my radiating love is kind of a little joke with all my friends and family and I’m sure they’re sick of my persistent letters and texts of I love yous, but its better to have said it then for them to never know, plus its nice to know you’re loved) as well. Love is the stuff of movies and books write, where we all envy the sappy romantic flicks like the Notebook, or the ultimate triumph of love concurring all. It is a powerful force and as I’ve tried to figure it out the harder it gets, because its one of those things that when you try to define or explain it, it loses its magic and power. I can say, though, that in practicing love I do feel this elevated sense of well-being, which I believe is beneficial to my health and outlook on things. Something that has stuck with me since I read it last year comes from someone I consider genius, Elkhart Tolle and The Power of Now:

“Love is not selective, just as the light of the sun is not selective. It does not make one person special. It is not exclusive. Exclusivity is not the love of God but the “love” of ego. However, the intensity with which true love is felt can vary. There may be one person who reflects your love back to you more clearly and more intensely than others, and if that person feels the same toward you, it can be said that you are in a love relationship with him or her. The bond that connects you with that person is the same bond that connects you with the person sitting next to you on a bus, or with a bird, a tree, a flower. Only the degree of intensity with which it is felt differs.”

What can it hurt to extend love today (it doesn’t have to be romantic)? It seems like it could actually benefit you.

• Relieve tension! The faster heartbeat, increased blood flow and muscular tautness associated all come to a relaxing conclusion with an orgasm and in the process relieve tensions pent up in your nervous system.
• Help sleep better. Acts as a naturall tranquilizer. The release of endorphins is very calming.
• Calm cravings for junk food, and sometimes cigarettes. Sexual stimulation activates phenetylamine production, which regulates appetite
• Burn calories
• Natural pain management. Endorphins are released during sex and can increase tolerance of pain as much as 70% during orgasm.

Short, quick and too the point. More on the mushy-gushy love stuff tomorrow.

We dive into the murky waters of EVOO. Disclaimer: disregard the bread, I liked the picture (envision it to be made with almond flour)

I have just completed the book Extra Virginity, which of course is about the wonderful extra virgin olive oil industry. We’ve been promoting the use of a quality first-pressed olive oil for years, so this book was right in stride with our incentive not to buy cheap olive oil. The book highlighted the oils long history (and I’m a history buff, so I much appreciated this), but also really hits hard on the fraud of olive oil throughout the world, and throughout history. It was definitely an eye opener and reassurance that we were right with our recommendations. Here are some of the things that I learned or found fascinating about olive oil, its history and things that are of health benefit:

• Olive oil is one of the most frequently adulterated foods products in the EU
• They often combine olive oil with other oils like hazelnut
• They also deodorize bad oil and sale it as extra-virgin
• Oil is often made in other countries, shipped toItalyand relabeled as Italian extra-virgin olive oil
• 98% of olive oil sold inItalyas extra-virgin isn’t actually top-grade
• If oil contains one defect: rancid, fusty, winey/vinegary, muddy sentiment, metallic, esparto, grubby, brine; and then it is not extra virgin. If it has more (like most oils) then it is referred to a lampante, fit only for burning and not consumption. The problem is that this is rarely enforced.
• Greeks eat more oil than any nation, Crete (I know most have heard of this island and their stellar health reputation) and the village of Krista. In Krista (population 2,800) they consume 50 liters per person per year! That’s a lot of oil and here we live in fat-phobic country that is fatter and unhealthier than ever.
• Sad is that many of the chemist that devise methods of adulteration often also sit on the committees that create test to detect adulteration
• Olive oil is known for its oleic acid 55-85%, depending on the oil
• Mostly monounsaturated (keeps longer than the rancid polyunsaturated vegetable oils)
• Olive oil is a delicate cocktail of more than 100 polyphenols, vitamins, and hydrocarbons, that vanish with heat or when treated with chemicals
• Oleocanthal has been found to inhibit COX-1 and COX-2 enzymes (swelling), making it anti-inflammatory
• Oleocanthal has also been shown to be helpful with ADDLs that may contribute to Alzheimer’s
• Hydroxytyrosol, secoiridaoid aglycones, and squalene are all potent antioxidants found in olive oil
• The polyphenols in olive oil may help prevent cancers of the colon, breast, ovary and prostate gland.
• More! Cardiovascular benefits since the anti-inflammatory properties appear to reduce red blood cell clotting, diminish risk of thrombosis, stroke and heart attack
• Antibacterial agents that promote immunity
• The helpful health properties are directly proportional to the strength of its flavors, aromas, and other sensory characteristics (if it doesn’t sting the throat there is little or no oleocanthal. If it is not bitter it is low in tocopherol and squalene. If it isn’t velvety then it’s missing hydroxytyrosol.)
• Claudio Peri founded the Association 3E to establish ethics, excellence and economics. At the time the book was published there were 18.

 Take away that I liked from the book:

Wine is how we would like life to be, but oil is how life is: fruity, pungent, with a hint of complex bitterness.

 Fun read, informative, especially on the importance of making sure you’re getting quality grade. For more on our Fat-Burner weight-loss program check out our website at bodychange.net.

• anthocyanins
• ellagitannins
• flavonols
• terpenoids
• phenolic acids

Naturally their regular consumption is linked with positive affects on inflammatory markers like C-reactive protein. In the heart and cardiovascular department, daily consumption testing has correlated with:

• decrease fat oxidation in blood lining cells
• decrease levels of circulating fats
• decrease activity of angiotensin I converting enzyme (associated with an increased risk of high blood pressure)

Other great assets include high concentrations of vitamin C (eat within 2 days for maximum levels, the more vibrant pinkish-red the better) and manganese, adding to antioxidant support. Great news for diabetics is that it has a great reputation for improving blood sugar. Consuming more strawberries, rather than just during the season of love, may be a good idea, especially for a sweet treat! For more on our fat-burner weight-loss programs check out our website at bodychange.net.