Demo time

For those of you who have been wondering how to perform some of the Kettlebell exercises correctly, here is a colleague, David Whiteley, explaining the Kettle Bell Swing and the Turkish Get-up with the Kettle Bell.

Please pay atention...there will be a test.

Kettle Bell Swing here

Turkish Get-up with KB here

God bless,
Steve

Goal Setting for Fat Loss Success

Goal setting may not be high on your list of priorities, but it should be.

If you want to see real world, measurable results...you need to gauge what is taking place. The surest way to do that is through goal setting.

It gives you a target. A measurable, tangible tool for achievement.

My friend and colleague, Dax Moy, is a master at explaining how to set a goal.

Please watch this video and learn.

God bless,
Steve

Are you giving your best?

In life, and especially fitness training, the results we achieve are a direct reflection of the quality of our habits and intentions.

If you're not seeing the results you desire, ask yourself this question:
"Am I giving it my best?"

God bless,
Steve

The Foods That Turn ON Your Fat Burning Genes...

... and Get Your Metabolism Raging!
by Cliff Latham

"Eat all the Fat You Want and Lose Weight!"

Sounds like a 4 am infomercial, doesn't it?

And, if you are not easily swayed, tainted or sold, you roll your eyes and change the channel.

Good for you!

But in all actuality, it's true.

Not the way the infomercial claims, but there is truth to it.

Turn on the Fat Burning Genes

Eat 'good' fats and you will turn ON your peroxisome proliferator activated receptors on the nucleus of your cells (don't be impressed, I had to look that one up), labeled PPAR.
'Good' fats turn ON the genes that increases your metabolism, helping you burn fat more quickly and become healthier.

Eat 'bad' fats and you turn OFF those receptors. Actually not really off, but your genes, very quickly after eating a 'bad' fat will immediately promote weight gain and your metabolism to slow down.

Take home message?

The type of fat that you eat is more important than the amount of fat that you eat.

Want the list of GREAT fats?

Wild fish, including salmon, herring, sardines (farmed fish isn't as good, but better than not eating it at all)
Olive oil, flaxseeds and flax oil (add to shakes in a blender)
Nuts and seeds, including walnuts, pumpkin seeds, hazelnuts, almonds, brazil nuts, cashews, avocado, sesame seeds and pumpkin seeds

Here is a list of GOOD fats
Chicken, turkey, shrimp, trimmed tenderloin and lean pork - especially grain fed
Nut butters: almond and cashew. Peanut butter is okay as well.

List of BAD fats
Poultry with skin on.
Processed poultry products
Grain fed red meats in moderation
Bacon, ham and sausage
All processed meats (deli meats)

List of "Ugly" Fats
Most baked goods, processed foods and anything that says "partially hydrogenated fat" on the label.

Did you know:

that Ritz cracker can last for generations in its package?
a Twinkie lives longer than a tortoise?
and if you open a tub of margarine, a bug will never go near it. They know better!

Remember, the formula for success is 90% compliance. Not 100%

If you eat 5 meals (3 meals, 2 snacks/day) for 7 days, that's 35 meals. Ninety percent of that is 31 successful meals. So go enjoy 4 of them each week. Your body will take care of them appropriately.

A low fat diet won't help you lose weight. But a diet high in 'bad' fats is even worse.

http://www.clifflatham.com

Thanks Cliff.

Steve

Thank a soldier...please.

Words are woefully insufficient in describing this picture. Please pray for our troops and their families tonight...and every night.

God bless you,

Steve

The Pilot

I can't stand to fly, but this story makes it seem a little more tolerable.
God bless you,
Steve
~~~~~~~~~~~~
Years ago, I was enthralled as I listened to a pastor who for several years had faithfully served the church. His executive responsibilities had taken him all over this country. As he concluded his message, he told of one of the most frightening yet thought-provoking experiences of his life.

He had been on a long flight when the first warning of the approaching problems came when the sign on the airplane flashed on "Fasten your seat belts". Then, after a while, a calm voice said, "We shall not be serving the beverages at this time as we are expecting a little turbulence. Please be sure your seat belt is fastened."

As he looked around the aircraft, it became obvious that many of the passengers were becoming apprehensive. Later, the voice of the announcer said, "We are so sorry that we are unable to serve the meal at this time. The turbulence is still ahead of us."

And then the storm broke. The ominous cracks of thunder could be heard even above the roar of the engines. Lightning lit up the darkening skies, and within moments that great plane was like a cork tossed around on a celestial ocean. One moment the airplane was lifted on terrific currents of air; the next, it dropped as if it were about to crash.

The pastor confessed that he shared the discomfort and fear of those around him. He said, "As I looked around the plane, I could see that nearly all the passengers were upset and alarmed. Some were praying. The future seemed ominous and many were wondering if they would make it through the storm."

"Then, I noticed a little girl. Apparently the storm meant nothing to her! She had tucked her feet beneath her as she sat on her seat; she was reading a book and everything within her small world was calm and orderly. Sometimes she closed her eyes, then she would read again; then she would straighten her legs, but worry and fear were not in her world. When the plane was being buffeted by the terrible storm, when it lurched this way and that, as it rose and fell with frightening severity, when all the adults were scared half to death, that marvelous child was completely composed and unafraid." The minister could hardly believe his eyes.

It was not surprising that when the plane finally reached its destination and all the passengers were hurrying to disembark, our pastor lingered to speak to the girl whom he had watched for such a long time. Having commented about the storm and behavior of the plane, he asked why she had not been afraid.

The child replied, "Cause my Daddy's the pilot, and he's taking me home."

There are many kinds of storms that buffet us. Physical, mental, financial, domestic, and many other storms can easily and quickly darken our skies & throw our plane spinning out of control. We have all known such times, and let us be honest and confess, it is much easier to be at rest when our feet are on the ground than when we are being tossed about a darkened sky.

Just remember: Our Father is the Pilot. He is in control and is taking us home!

Manhandle the munchies with meat!

If there are any readers who don't know that meat fat and meat protein are what's best for weight loss, strength, and a balanced, healthy diet, there's this study from the Netherlands...

According to recent Dutch research published in the American Journal of Clinical Nutrition, yet another study has proven the worth of the Atkins-type dietary approach in curbing hunger and helping dieters lose weight. The single-blind study compared high-protein and high-carb breakfasts of equal caloric makeup in equal groups of subject men.

For three hours after chowing down, the researchers studied the men's level of satiety, and they repeatedly tested the men's blood to determine their bodily stimulation of the "hunger hormone" ghrelin.

No surprise to me...the carnivores experienced decreased secretion of ghrelin compared to the bagel group. This translated into less desire to eat and more favorable blood glucose and insulin levels...

Heck, (Extreme headshaking in progress) I could have told the Journal (as well as the Dutch scientists) this myself. This is something many in the health and fitness industry have known since the Beatles were still together!

Here's the earth shaking "AHA": You notice that you didn't read about the research on the front page of USA Today or hear about it on the evening news. The Atkins Diet and similar nutritional plans - work though they might - are out of vogue, thanks to the concentrated efforts of the mainstream media...

That's one reason why we're all still getting so much fatter.

Don't you just love corporate influence where your health and fitness concerns are involved?

God bless you,
Steve

5 Questions Your Doctor Should Ask -- But Won't

by Leo Galland, MD
Foundation for Integrated Medicine

In the US, the typical doctor's office visit lasts seven to 10 minutes. During that time, the doctor reviews your medical history, asks questions about your symptoms, performs an exam and orders tests, if necessary.

This approach can be effective for emergencies or acute illnesses, such as earaches, bronchitis or chest pain. It doesn't work as well for chronic diseases, such as diabetes, arthritis, asthma or fatigue.

Reason: Doctors don't ask questions that reveal the key facts about a person's life that can significantly affect the development and progression of disease.

Example: One of my patients had severe rheumatoid arthritis. She failed to improve even with the latest, most powerful drugs. None of her doctors thought to ask about her diet, which was triggering the release of inflammatory chemicals that exacerbated her symptoms.

I ask my patients to complete a 20-page questionnaire before their initial visit with me. In many cases, their answers give important clues to an accurate diagnosis. Even if your doctor doesn't ask the questions listed below, you should bring up these issues with him/her during your appointment.

Questions your doctor should ask -- but may not...

1. Have you ever felt better after avoiding particular foods? Up to 40% of healthy Americans report having an intolerance to one or more foods.

Why it matters: Millions of Americans react to wheat, dairy or other specific foods or food groups. Food intolerance is a frequent cause of diarrhea and other digestive problems. It also can cause fatigue and headache. Patients often suffer for years without being accurately diagnosed. The quality of a person's diet can have a significant impact on the risk for chronic or recurrent disease... energy levels, mood and body weight... recovery from infection... and the control of chronic disorders, such as diabetes and high blood pressure.

What you can do: If you have unexplained symptoms, such as headache or diarrhea, keep a food diary to record everything you eat and drink over a three-day period, including spices and condiments, such as pepper and mustard. The most common culprits are milk products, wheat, corn, yeast, sugar, artificial colors and flavors and spices. Eliminate a suspected problem food from your diet for five to seven days. Do your symptoms improve when you avoid the food? Do they get worse when you reintroduce it? If you find a problem food, ask your doctor if you may have a food intolerance.

2. What are the major sources of stress in your life? Our bodies' nerves, hormones and immune cells work together to help us cope with emotional stress. In people who suffer chronic stress, this network becomes overwhelmed and stops working efficiently.

Why it matters: The body is designed to respond to stress and often benefits by becoming stronger. However, when people experience high levels of stress on a daily basis, the cost of responding to stress exceeds the benefit. This results in an increased risk for cardiovascular disease, infection, depression and other illnesses.

What you can do: It's impossible to eliminate stress altogether, but we all can learn to manage it more efficiently. For example, daily exercise -- 30 minutes of walking at a moderate to brisk pace -- diminishes the effects of stress-related hormones.

3. Do you feel close to your family and/or friends? Doctors are often reluctant (or too busy) to ask about patients' personal lives. However, personal relationships are among the most important factors in preventing and treating disease.

Why it matters: Patients who are diagnosed with serious illnesses, including cancer and heart disease, live longer when they have strong social networks. Research also shows that people who are active in their communities or close to family and friends are less likely to get sick in the first place. A social support network also eases depression and protects you from the effects of daily stress.

What you can do: Take stock of your relationships with other people, and nourish them by spending time with people you care about. If you are isolated, get involved in activities that help others.

4. How much personal control do you believe you have over your health? There are two primary ways that you can approach your health -- you can rely on your doctor to tell you what to do... or you can actively participate in your health care.

Why it matters: Research shows that people are healthier and have better medical outcomes when they take responsibility for their own care... make important lifestyle changes... and generally put themselves in charge of their own health.

What you can do: The first step is to motivate yourself and make a commitment to yourself and those you love that you will be proactive in advocating for your own health. The second step is to learn what you can about the health conditions that affect you.

5. Do you have physical problems or certain personality traits that remind you of someone in your family? Your family medical history can help identify diseases that you may be predisposed to develop. Family history is an especially important risk factor for depression, heart disease, diabetes, high blood pressure and allergic and autoimmune disorders. Most cancers are not due to genetic risk factors, but to environmental exposures or diet.

Why it matters: A family history of a disease doesn't mean that you will develop that illness -- but knowing your history, or just noticing similarities, makes it easier to predict and prevent future problems. For example, if you suffer from unexplained fatigue, weight gain or mood disturbances, and there is a history of thyroid problems in a close family member, such as a parent or sibling, your symptoms may be thyroid related.

What you can do: Maintain a family tree that includes the health status and cause of death of grandparents, parents, aunts, uncles and siblings -- and show it to your doctor.

God bless you,
Steve

Bad Politics as Nutrition as Genocide

I found this article several years ago and I cannot remember who wrote it or from where it originated. It is a good article, nonetheless.
God bless,
Steve
~~~~~~~~~~~~~~~~
Bad Politics as Nutrition as Genocide
It took me seconds to find it. I threw into “Google,” “coronary heart disease death statistics.” Boom, five lines down at the American Heart Association I get my answer: 529,659 deaths in the U.S. every year from Coronary Heart Disease. Some Doctors like to call it “Ischemic Heart Disease” which sounds really cool, try it, “Is-KEEMUK" "heart disease.” Sounds smart, huh? Check this out; it’s also called “Atherosclerotic Disease.” It’s all the same shit though.

We call it “clogged” or “plugged” arteries. It kills. On top of the cool half a “mil” dying every year there are another 12 million walking wounded with “Ischemic Heart Disease.”

Here’s where this all gets technical: its overwhelming cause is excess carbohydrate in the diet. This is a fact. You have to dig to find it, but it’s true.

Here’s where this gets sad: nearly all Americans including the popular media think that it’s caused by dietary fat while the problem grows worse and worse and worse.

There’s an irresponsible part: Most doctors share/spread the confusion.

And the political: The dietary fat as deadly notion began politically as a bit of social do-goodery by a Senate Select Committee chaired by George McGovern (amazing!, not) and given WAY too much power and money. Once this machinery was put in motion science didn’t matter. Not for about thirty years.

Finally the ironic: The American Medical community from the AMA to the NIH to the CDC to the Surgeon’s General, nearly everyone empowered with looking after our collective health and well being is responsible for 100% of the carnage. Health educators, doctors, nutritionists, trainers, journalists, sold out scientists, are all culpable.

I think, though, that the aspect of all of this that is most interesting and, perhaps, bizarre is that it doesn’t take much intelligence, science, or money to resolve the issue out for yourself permanently and fully, which is amazing, no?, that anyone can figure out for him-or-herself which way is healthy which is not while billions of dollars and the AMA and NIH can’t/won’t?

Cut your fat way back for three days. What happens? You miss some of your favorite foods. Put the fat back but this time cut your protein way back for three days. Again, what happens? You miss some of your favorite foods. Period. Now…cut your carbs out but leave the protein and fat alone. What happens? You turn into a freaking Zombie that will kill for sugar. If you’re “left” enough you’ll Jones for “health food” like bagels, granola, and dried fruit like a crack addict for crack. By then you'll know first hand, without a doubt, which of the three macronutrient elements: protein, carbohydrate, and fat is the most dynamic control of your being. That alone isn’t much information but a big clue, for sure. You know that carbohydrates are somehow really, really, important.

Next step, keep the carbs back to green vegetables, some fruit, no starch or sugar for three months. Even if you “know” that a diet of meat, fish, and poultry, and green vegetable, nut and seeds, some fruit, no starch and sugar is bad for you, you are going to be blown away at how good you feel and look. You’ll know then, and only then, just how healthy all the bread, pasta, rice, potato, sugar, and other high glycemic food was for you.

If you don’t let the “knowing” how bad it is to eat this way stop you and if you also make it past the “worse than crack” withdrawals you’ll know something that VERY few doctors know: that high glycemic carbohydrates aren't good for you. You'll also, at this point, hold all bits of conventional and popular medical wisdom circumspect. Especially if part of a national campaign.

But it’s really weird because anyone can do this first of all and second of all because your doctor can measure your improved health. Blood pressure, LDL’s, HDL’s, HGA1c, triglycerides, body fat, muscle mass, bone density, mood assessment, you name it, if you can measure it, it improved. And yet not one in a thousand will ever have this experience as things stand. That’s the real story, though.

On July 7th in the New York Times, Gary Taubes, a highly esteemed science writer stood up and screamed, “the emperor is naked.” This is not the first time Mr. Taubes has done this, but it is the first time in the general public, i.e., popular media. In 2001 he did it in the scientific community in a piece published in the much vaunted journal “Science.” This first piece won Gary Taubes high honors for science reporting from the National Association of Science Writers and Science Magazine. When he did it again July 7th, this time in the NY Times, a ripple shot across the entire nation. It may, just may, signify the first crack in the dam I’ve named “invincible ignorance.”

Both pieces from Gary Taubes are available on our website as links in the Today section archive from last week. Read them if you care about your health or want to learn how the infusion of bad politics into medicine and nutrition can kill millions and keep everyone ignorant as to its causes.

If it turns out that the breach in invincible ignorance is significant in scope or duration don’t expect apologies from Jane Brody, or Doctor’s McDougall, or Ornish. Don’t listen for remorse from the physicians and nutritionists who’ve persistently refused to examine science supporting “the alternative hypothesis” while presenting none for theirs. There will be no apologies to Dr’s Sears, Eades, or most maligned Atkins.

If there were justice in medicine, Atkins would get a Nobel Prize in Medicine, during his lifetime, for screaming first and loudest “they’re killing you” and second for enduring unimaginable scorn and ridicule while doing so.” While we’re dreaming I’d make Jane Brody and Dean Ornish hand it to him.

Oh, by the way, if you can fool the entire nation about what people should eat or not, then you can fool them about absolutely anything else. By comparison it’ll be very easy. That, incidentally, is the scary part.

Thank a Veteran

Today is July 4th. When your out today, and from this day forth, and run into a military veteran or current military service person...remember this story, shake their hand and thank them for their selfless service to this land we call America.

I am a doctor specializing in Emergency Medicine in the Emergency Departments of the only two military Level One trauma centers. They are both in San Antonio, TX and they care for civilian emergencies as well as military personnel. San Antonio has the largest military retiree population in the world living here because of the location of these two large military medical centers As a military doctor in training for my specialty I work long hours and the pay is less than glamorous.

One tends to become jaded by the long hours, lack of sleep, food, family contact and the endless parade of human suffering passing before you. The arrival of another ambulance does not mean more pay, only more work. Most often it is a victim from a motor vehicle crash. Often it is a person of dubious character who has been shot or stabbed. With our large military retiree population it is often a nursing home patient.

Even with my enlisted service and minimal combat experience in Panama prior to medical school, I have caught myself groaning when the ambulance brought in yet another sick, elderly person from one of the local retirement centers that cater to military retirees. I had not stopped to think of what citizens of this age group represented.

I saw Saving Private Ryan. I was touched deeply. Not so much by the carnage in the first 30 minutes but by the sacrifices of so many. I was touched most by the scene of the elderly survivor at the graveside asking his wife if he'd been a good man. I realized that I had seen these same men and women coming through my Emergency Dept and had not realized what magnificent sacrifices they had made. The things they did for me and everyone else that has lived on this planet since the end of that conflict are priceless.

Situation permitting I now try to ask my patients about their experiences. They would never bring up the subject without the inquiry. I have been privileged to an amazing array of experiences recounted in the brief minutes allowed in an Emergency Dept encounter. These experiences have revealed the incredible individuals I have had the honor of serving in a medical capacity, many on their last admission to the hospital.

There was a frail, elderly woman who reassured my young enlisted medic trying to start an IV line in her arm. She remained calm and poised despite her illness and the multiple needle-sticks into her fragile veins. She was what we call a "hard stick." As the medic made another attempt I noticed a number tattooed across her forearm. I touched it with one finger and looked into her eyes. She simply said "Auschwitz." Many of later generations would have loudly and openly berated the young medic in his many attempts. How different was the response from this person who'd seen unspeakable suffering.

A long retired Colonel who as a young officer had parachuted from his burning plane over a pacific island held by the Japanese. Now an octogenarian, his head cut in a fall at home where he lived alone. His CT scan and suturing had been delayed until after midnight by the usual parade of high priority ambulance patients. Still spry for his age, he asked to use the phone to call a taxi to take him home then realized his ambulance had brought him without his wallet. He asked if he could use the phone to make a long distance call to his daughter who lived 70 miles away. With great pride we told him that he could not as he'd done enough for his country and the least we could do was get him a taxi home, even if we had to pay for it ourselves. My only regret was that my shift wouldn't end for several hours and I couldn't drive him myself.

I was there the night MSG Roy Benavidez came through the Emergency Dept for the last time. He was very sick. I was not the doctor taking care of him but I walked to his bedside and took his hand. I said nothing. He was so sick he didn't know I was there. I'd read his Congressional Medal of Honor citation and wanted to shake his hand. He died a few days later.

The gentleman who served with Merrill's Marauders, the survivor of the Baatan Death March, the survivor Omaha Beach, the 101 year old World War I veteran, the former POW held in frozen North Korea, the former Special Forces medic now with non-operable liver cancer, the former Viet Nam Corps Commander. I remember these citizens. I may still groan when yet another ambulance comes in but now I am much more aware of what an honor it is to serve these particular men and women. I am angered at the cut backs, implemented and proposed, that will continue to decay their meager retirement benefits. I see the President and Congress who would turn their back on these individuals who've sacrificed so much to protect our liberty. I see later generations that seems to be totally engrossed in abusing these same liberties won with such sacrifice. It has become my personal endeavor to make the nurses and young enlisted medics aware of these amazing individuals when I encounter them in our Emergency Dept. Their response to these particular citizens has made me think that perhaps all is not lost in the next generation.

My experiences have solidified my belief that we are losing an incredible generation and this nation knows not what it is losing. Our un-caring government and ungrateful civilian populace should all take note. We should all remember that we must "Earn this."
CPT Stephen R. Ellison, M.D.

Words of wisdom from a coach

The following is an excerpt from a piece entitled "Words of Wisdom From Coach to Player" by Charles Sykes.

Charles Sykes is the author of "Dumbing Down Our Kids."

He volunteered for high school and college graduates a list of eleven things they did not learn in school. In his book, he talks about how the feel good, politically correct teachings created a generation of kids with no concept of reality and set them up for failure in the real world. You may want to share this list with your kids.

Rule 1: Life is not fair; get used to it.

Rule 2: The world won't care about your self-esteem. The world will expect you to accomplish something BEFORE you feel good about yourself.

Rule 3: You will not make $40,000 a year right out of high school. You won't be vice-president with a car phone until you earn both.

Rule 4: If you think your teacher is tough, wait until you get a boss. He doesn't have tenure.

Rule 5: Flipping burgers is not beneath your dignity. Your grandparents had a different term for burger flipping…they called it opportunity.

Rule 6: If you mess up, it's not your parents’ fault so don't whine about your mistakes. Learn from them and move on.

Rule 7: Before you were born your parents weren't as boring as they are now. They got that way from paying your bills, cleaning your clothes and listening to you talk about how cool you are. So before you save the rain forest from the parasites of your parents generation, try delousing the closet in your own room.

Rule 8: your school may have done away with winners and losers, but life has not. In some schools they have abolished failing grades and they will give you as many chances as you want or need to get the answer right. This, of course, doesn't bear the slightest resemblance to ANYTHING in real life.

Rule 9: Life is NOT divided into semesters. You don't get summers off and VERY few employers are interested in helping you find yourself. Do that on your own time.

Rule 10: Television is NOT real life. In real life people actually have to leave the coffee shop and go get a job.

Rule 11: Be nice to nerds. Chances are you will end up working for one.

God bless,
Steve