How to Buy Organic

As a body make-over specialist, I not only help clients achieve ownership in a vibrant active body through exercise but also through nutritional consultation. This was meant to be a quick reference guide for my clients.


We proudly shop organic foods. In order to help understand why, here's a short definitions list:


Pesticide- A product designed to kill "pests." Pests can be classified as beetles, worms, flying insects, creepy crawly things, bugs, as well as cuddly furry friends such as mice, rats, rabbits. A poison is sprayed onto the growing foods to either kill or at least deter the pests from eating a farmer's bountiful crop. 


Herbicide- A products designed to kill "weeds." Weeds can classified as any plant growing that was not intended to be. 


GMO- Genetically Modified Organism- This is a tricky definition. Humans are technically genetically modified organisms- a discussion for a later date. And technically many different kinds of produce are genetically modified in the sense of cross-pollination. The big stink comes from plant seed companies and their Frankenstein plants. Here's what happened. Innocently, genetic scientists took the theory of cross-pollination and took it a step further through applied genetic manipulation. Most commonly known from the beginnings was the big, juicy seedless tomatoes and watermelons. Which in and of itself seems pretty harmless to consumers and the environment and sustainability of crops.

The Ugly GMO conflict enters when money becomes the bottom line. A few issues needed to be addressed by seed companies to make a killing in the industry (pun intended).

1. Cross-Pollination is a slow tedious process that can take up to four seasons for a desired outcome in producing certain types of seeds. Time is money. Genetically modify plants to produce seed/ seedless crops.
   
2. Herbicides and Pesticides are messy and culturally unfavorable. Who wants an apple that's been sprayed by poisons a dozen time in a season? So the next idea that takes science and genetics even farther into the "I'm not sure if we should be doing that" realm, was to genetically modify the plants to produce and release its own herbicides and pesticides from within the plant itself. And hey if we keep it a secret, farmers can say they aren't spraying their crops and everybody is happy. Except, the reality of rotating crops has become an issue with GMO's contaminating fields. Result is not cross-pollination, now it's cross contamination! A GMO crop field takes 16 years to restore back to original conditions.
   
3. "We want to monopolize the seed biz" mantra seems to be overtaking companies' egos. You thought pharmaceuticals were bad? Seed companies have coerced our government to make it illegal for farmers to keep the seeds from their crops to use for next season in many states. Forcing farmers to buy from seed companies. Wonder why food is becoming expensive? Monsanto has become the major monopoly player- therefore when we get sick from foods traced back to GMO consumption, you can rest assured Monsanto will be the falling giant involved in the mess.
   
4. Good news. GMO foods are holding less presence among the American soils. Bad news is that it's not necessarily less on our plates or clothes. Countries emerging from third world status, such as India are using GMO technology and very harsh pesticides and herbicides because a) they don't know any better, b) their government and society does not impose limitations, c) MONEY TALKS. Cottonseed oil from India should be avoided at all costs as it is a waste product of cotton production and therefore not consider a true food source. In addition, Indian cottons may cause skin irritations because of the harsh chemicals used as pesticides. Check your clothes labels!
   

 
Crap! This is getting long; I got sidetracked with that damn GMO stuff.


The USDA certified organic label- Ensures that the foods are free of pesticides, herbicides, synthetic chemicals, hormones, antibiotics and genetic modifications.


Conventional farming- involves the use of pesticides, herbicides, synthetic chemicals, hormones, antibiotics and/ or genetic modification.


Principle of Supply and Demand- Says that if we don't demand or create the need for conventional farming and the slow poisoning of you and your kids then conventional farming methods will not be supplied, eventually. A return to more organic farming and foods will revive if we increase the demand.




VEGETABLES TO BUY ORGANIC

Beets- thin skinned root that absorbs heavy metals

Bell peppers (all colors)

Carrots- so good at absorbing heavy metals that they are at times grown as a throw away crop to rid a field of arsenic contamination.

Celery

Collard greens, salad greens, Swiss chard-

Cucumbers

Green beans

Potatoes

Spinach- Often grown in less-than-ideal conditions. Add fungicides to the list.

Winter Squash- Coated with oily wax, making skin inedible.

*Vegetables without a comment are covered in pesticide residues.


VEGETABLES OK TO BUY NON-ORGANIC

Asparagus-

Avocados-

Broccoli, Brussels sprouts, cauliflower, cabbage-

Eggplant (all varieties)

Garlic

Onions (all varieties)

Rhubarb- Leaves are already highly toxic to many creatures (including humans).

Sweet corn- Buy Local

Sweet potatoes

Tomatoes- Buy Local

Zucchini- Buy Local
 

NUTS, SEEDS & LEGUMES TO BUY ORGANIC

Almonds

Peanuts (and peanut butter)- Grow underground and absorb toxins from soil.

Pecans- Add miticides to list.


NUTS, SEEDS & LEGUMES OK TO BUY NON-ORGANIC

Cashews

Dried beans- Usually washed, soaked, rinsed and boiled Buy Local

Macadamia nuts

Sesame seed

Healthy at 100

If you are spun completely around and confused about exercise, diet, relationships, mental health and living a lifestyle where you feel truly alive - Then I recommend this book.

John Robbins writes this book like that tv show "connections"... kinda. He looks at different cultures and their longevity success clues vs other cultures and their poor state of health.
He also goes into comparing popular diet plans, the affect of relationships in our health and longevity odds.
He has action steps in implementing healthy lifestyles, eating foods (i.e. for color), mental acuity tips, relationship and community thoughts.

My words:
Eat locally for the most part.

Eat produce "in season" - for example this spring /summer eat asparagus for kidney cleansing from winter's diet effects on the body. We should be eating differently each season.

High protein/ fats don't work for everyone and neither does high carbohydrates. There are many variables that dictate how this works including blood type which is related to which digestive enzymes we have or lack, food allergies, gut health, liver health, kidney health, insulin sensitivity and so on... For those of us who eat acidic foods (including meats) we must counter-act with alkaline greens.
Keep in mind that anti-oxidants and anti-inflammatory foods/ ingredients maintain youthfulness.
Minimizing stress is also key. Paraphrase: We are chasing around, not from predators rather chasing dollars and time.


The magic number for calories is around 1800-2500 calories for the average person, extremes in either direction result in weight gain.

I am very grateful that John incorporates eco-systems, social support (spouse, family, friends and community), exercise, mental sharpness and spiritual or least work on bettering yourself so you are living life.

Eat Less Gain More Weight

How many calories do you eat daily?
900?
1200?
1800?
2500?
More?

Another question: How many Americans are dieters?
Eh one more question: How many overweight Americans are there now?

If you said around 900 calories/ day, nice work! You really have no respect for yourself and probably have some sort of self-hatred. 900 calories is what was provided for residence of NAZI DEATH CAMPS!

If you said closer to the 2500 calories/ day range, you probably feel better and don't carry excessive weight. That is, if you consistently eat in that quantity range, not yo-yo up and down in and out of that range.

70-85% of the American population is or has dieted.

Curiously 70-85% of the American population is also overweight.

And one more curious correlation, 70-85% of the American population has never had a fitness center membership.

The World Health Organization defines starvation as less than 2,100 calories/ day consumption.

The body responds to starvation as a trauma to the body and works to preserve fatty tissues as reserves. A caveat to parents: dieting children develop not only greater numbers of fat cells, but also fat cells that double in size.

Exercise accounts for 20% of achieving and maintaining an ideal weight. Lifestyle and what you put in your mouth accounts for the other 80% of success in achieving health and vitality.

Skipping meals shuts down not only our metabolism furnace, but similarly like horses we need water and constant feedings to keep the gut moving and healthy. Skimp on meals or skip meals and you will no doubt experience unpleasant gut "happenings" or "not happenings."

Malnutrition is a common diagnosis of us fat Americans. Oxymoron I know. But think of classic documentaries like "Supersize Me" or maybe just reflect on we eat to fill our bellies versus nourish our beautifully designed bodies.

Need help?

Just ask, I can and will... if you're willing to change.

The Diet Cure by Julia Ross, M.A.

One of the books I reference quite frequently is called "The Diet Cure" by Julia Ross, M.A.
As a personal trainer I get many difficult questions or issues to address as new clients open up and tell me what's going on beyond their lack of effective exercise or activity.

One of the frequently "help me, please!" issues is, emotional eating, food addiction, unexplained weight gain with clean eating, hormone imbalances and fatigue of various kinds.

Many of the solutions I look for when referencing this particular book is:
Recipes/ menus, meal planning
Biochemistry and deducting what might be deficient- which is to be followed up by clinical testing through a doctor.
Blood sugar balancing
Thyroid condition
Adrenal fatigue signs
Food allergy
Yeast, bacteria or mold overgrowth in the body
Amino acid profiling
Mineral deficiency
Fatty acid deficiency or imbalance


A must read, but perhaps more importantly a human body self-service instruction guide or reference book to have in your library. Here's the link:

The Diet Cure

Remember, the average person has a big tv and a small or non-existent library, those who are moving forward and excelling in their life have a small tv or no tv and a rather huge library. Just sayin'

Mercola Healthy Recipes

Per client requests, I am going to start a Wednesday blog dedicated to recommended books. Seems how I read quite a bit, this should be... besides the question where to start.

Lately I've had a few clients on my weight loss program, whom after going through a grocery store field trip with me would ask, "Now that I know my way around the store and what to eat, how do I make a meal?"

Hmmm. My answer for this is throw things together or make a naked burger and some greens, this didn't suffice. I can cook. I can't bake - I can't follow directions. This is for those of you who are switching from the drive-thru suppers to home cooked meals.

Dr. Mercola has a great book that is not sugar coated (pardon the pun) and goes into some of the how's and why's of what foods effective our bodies, both good and bad.

Mercola's Healthy Recipes

Mind you this just the beginning of a long list, more great recommendations coming each Wednesday. Make sure you subscribe to my blog to keep up with my latest articles about nutrition, fitness, health and wellness, weekly product reviews, as well as some weekly motivation! You won't want to miss out!

Three Classic Weight Loss Stories

December 2009, I have an opportunity to expand my services outside the Sports Center again. This time it's an insurance company that has a fitness room in their building. Of the 90-some employees, six ladies sign up to train with me. My baseline and recurring test numbers revolve around simply a weekly weigh-in and 5-site circumference measurements. Could have gone more tech but a third party is doing the bodyfat percentages, besides women want to know two things with fitness results: weight loss & size or inches lost.

I tell clients in this demographic that one of three things will happen with embarking on a fitness/ weight loss program with me. The following are three distinctly different real world stories.

JD

Started and ended at the same weight over the course of 2 months. Even though JD didn't experience an overall weight loss over the Christmas Holiday season she lost a total of 2 inches. What happened? JD was consistent in her workouts, She did the strength training and the interval running on treadmill as well as elliptical and recumbent bike. However, she didn't clean up her diet. Bright side was she lost inches primarily in the waist, didn't gain weight over the holidays, improved her stamina, balance, coordination and gained strength. Age mid 30's

KB

Took off like a jackrabbit! She lost 5 pounds the first week. She did the same workout routine as JD (5 days a week, about 40 minutes each day). The difference. KB got serious about her eating habits. It became a lifestyle. Sure KB hit plateaus with weight loss and losing inches. But overall she steadily improved. After 3 months KB lost 20 pounds, lost a total of six inches on her body circumference measurements with the majority being in hips and thighs. I now have her on a 5K race training routine (keeping in mind she has exercise induced asthma) in addition to challenging her on strength training. KB proudly wears better fitting clothes- and she should be proud. Age just under 50.

JP

The most classic story and such a great story to tell; JP made sure that I went easy on her. She gave me the laundry list of limiting conditions. Specifically, HER RUNNING DAYS ARE BEHIND HER, so just walk on treadmill and negotiate speed & elevation. With JP the workouts were modified to activities that were appropriate for her fitness level. The first six weeks JP gained 2 inches overall and gained 5 pounds. Her strength and stamina improved and arthritic knee pain was alleviating.

Here's what happened:

Increased activities stimulated increased appetite, but she didn't have the eating habits corrected yet (and yes it is a lifestyle change which takes time).

People new to strength training or re-introduced after a long hiatus will store more water in the muscles as it requires water uptake to allow the muscles to recover.

Together the increased appetite without diet modification and water intake for recovery makes for weight gain.

Next, JP turned the corner. She cleaned up her diet more than she thought she needed to… until we had some talks about the crap that is packaged and sold to us as "food" or rather belly fillers. As JP's weight began to drop and lost some inches, her confidence increased. Being in a group setting with colleagues who were also experiencing life changing results for the better, and a few ladies starting to run intervals or do the 5K training program I set up for them; JP had a "What-If" moment and tried running on the treadmill. She did just fine and the arthritic knee felt good. No flare ups. When I called JP out and reminded her what she said from the beginning about how I would not get her to ever do (RUNNING); She proceeded to reflect and we had this talk.

You know when you get to a certain point where you're at your heaviest and limiting health conditions arise, it's easy to hide inside yourself and accept that the days of fitness and being healthy are over.

It's only until you start thinking about how you take care of yourself directly affects everyone who is important to you. Being overweight comes with the burden of lack of self-esteem.

The paradox is it takes self-esteem to better yourself. This is why it is so difficult to start a fit & healthy lifestyle, in addition to the programming (habits) people have been submitting themselves to for so long.

Thankfully momentum works in both directions (like a pendulum). If you can muster up enough courage and self-preservation to commit to taking back your life, there will be immediate and encouraging results. And as the body adapts to the challenges of exercise along with eating to nourish, you will stop fighting your body and start to become in-tuned with yourself.

As JP said, "I have just experienced a new kind of freedom, realizing I can run again."

Wow! Fitness related to a feeling of freedom.

She followed up, "I was trapped inside my own body for so long." "Now it makes me wonder what else I can do." The whole emotional side of making the transition to a healthy lifestyle is that we need to address our self worth. Are you emotionally prepared to spend time and energy on improving yourself? You should be. After all you are worth it. And to put it bluntly, you are worthless to everyone else if you become so sickly out of shape that you become the one who needs cared for on a variety of levels. Contribute to others by contributing to bettering yourself.

In 3 months, JP lost 14 pounds and 6 inches. Age Lower 50's.

* Just prior to posting this, I happened to visit with JD. She is working out on her own now. The eating habits are still an issue. But she is now off of her cholesterol lowering medication. Next goal is get her blood pressure under control and go off those meds. She replied she's not sure if that will ever happen because it's genetic (whole family has high blood pressure).

My response, "JD don't play that card!" High blood pressure, cholesterol, diabetes... all of these are reversible. Just need to follow the white rabbit to a new world of thinking.

21 Universal Rewards of Success

21 Universal Rewards of Exercise
The number one reason that most people are out-of-shape is that they don't exercise enough.

I've often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into the gym, day after day. So here's my pep talk in bullet form - 21 rewards that you will gain from regular exercise.

Do yourself a favor and print this list and post it where you'll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.

1. You'll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.
2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you'll be trading your clothes in for smaller sizes.
   
3. You'll be less stressed: You have enough stress in your life - it's time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.
   
4. You'll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.
   
5. You'll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you'll be pleasantly surprised when difficult tasks begin to seem easy.
   
6. You'll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.
   
7. You'll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.
   
8. You'll be more confident: Who doesn't wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.
   
9. You'll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.
   
10. You'll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.
    
11. You'll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.
12. You'll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.
    
13. You'll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.
    
14. You'll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.
    
15. You'll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You've probably heard of ‘runner's high', this can be achieved by any great workout.
    
16. You'll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.
    
17. You'll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.
    
18. You'll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.
    
19. You'll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.
    
20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!
    
21. You'll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you'll see shape and tone in all the right places.
    

What are you waiting for? Lace up your shoes and get moving!



Guarantee Your Success
The quickest, easiest way to guarantee that you'll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You'll be held accountable with your workouts and you'll be instructed properly and shown techniques and strategies that will expedite your results. Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

How To Get Sick

1. Stay out of the sun- In addition to the benefits of Vitamin D production, we also tend to be happier or less depressed.
2. Go to bed after midnight- 1 hour of sleep before midnight = 4 hours after midnight according to Elmer Josephson. It has also been proven that we can die from lack of sleep before lack of water or food.
3. Never let them see you sweat- Could talk forever about this but I’ll sum it up with benefits of exercise and detoxification.
4. Take Mega Vitamins- the angle here is the cheap synthetic vitamins and excessive quantities. Think quality not quantity.
5. Use fluoride toothpaste and mouthwash and drink fluoridated water. Do a web search on fluoride or type in fluoride on mercola.com, the history of how fluoride and human consumption is disturbing.
6. Use artificial sweeteners and avoid sugars - Backing off on sugars is a good idea but there is a reason why we need to consume carbohydrates (sugars). Another blog on artificial sugars is the works. One tidbit would be that artificial sugars are classified as neurotoxins. Ah I don’t know if I want to knowingly and willingly put neurotoxins in my body.
7. Shower every day, but don’t take a bath - Depletes hair oils, alters body pH and the shower head aerates the chlorine in tap water causing inhalation of chlorine in small frequent doses.
8. Swim in chlorinated pools.
9. Don’t breastfeed your baby.
10. Get tattoos.
11. Get all of your immunization shots - The preservatives they contain have been linked to autism and Crohn’s disease.
12. Travel in airplane often - The cabins recirculation of air also recirculates all those little cold and flu bugs as well as disturb inner ear pressure regulation.
13. Expose yourself to electromagnetic energy. Power lines, large generators, frequent talking on cell phone directly to ear have all been shown to increase free radicals (the stuff antioxidants clean up).
14. Use a lot of skin care products, cosmetics, hair care products, nail care products, shampoos, soaps, perfumes, shaving cream, suntan lotion, and antibacterial soaps

• Brown and black hair products increase: hodgkins lymphoma (20% of all cases), mult. myeloma -Tea tree and DEA are carcinogenic.
  
• Toluene is associated with asthma which is found in every fragrance since 1991.
  
• Shampoos break down to formaldehyde.
  
• Antibacterial products have triclosan - absorbed through skin and pose a liver threat.

15. Take lots of medications - antibiotics, oral contraceptives and corticosteroids may cause major problems with GI tract, damage the immune system, cause liver problems and alter enzyme function.
16. Get your cavities filled with mercury (silver amalgam, silver fillings, amalgam fillings) - vapor releases continuously and is linked to neurological and psychiatric problems.
17. Do excessive aerobic exercise - lower immune system, creates more oxidation stress, chronic ligament and joint problems with repetitive motion. Dr. Al Sears has an interesting perspective on how we should exercise.
18. Wear contact lenses and receive implants of other foreign objects - risk to immune system.
19. Live in a toxic home - toxic paint, new carpet, mold, paraffin candles, etc.
20. Wear synthetic fabrics
21. Breathe with shallow breaths - infants are instinctively belly breathers. You can actually increase your metabolism just by breathing in more air by belly breathing.
22. Swallow your food without chewing well (or at all)

• Chewing produces saliva
  
• Saliva breaks down carbohydrates
  
• Chewing action stimulates parotid gland behind the ears which signals thymus gland to produce T cells in case food contains toxins or pathogens.
  
• Best to deliver food to stomach in a near liquid state.
  
• Optimally chew food 35-50 times.
  
• Proposed that simply chewing your food can prevent Crohn’s disease and Addison’s.

The Calorie Catch-Up Game

I’ve always been a breakfast person. A few years ago, I decided to do a self-study and skip breakfast. I basically abused myself for 2 months with this hare-brained idea. I had such a hard time getting through the morning I started drinking red-neck cappuccino (coffee + chocolate milk) during the mid-morning. Lunch time consisted of a sandwich either from home, Subway or a diner. I didn’t eat much for a 5’ 8” 230 pounder (think 6” sub). I definitely couldn’t go without lunch though.

By the time I would get home at night, it was 10pm already (oh the life of an individual running a gym by himself). Here’s the kicker. I would start raiding the cupboards eating anything and everything. I knew what I was doing. I tell my clients not to this. BUT I COULDN’T STOP! I was ravenous.

Luckily, food on my stomach helps me sleep. And I got fatter as time went on. So what did I learn from this “study”? My body was playing calorie catch up. Because I was depriving myself of calories during the day, which is also the highest calorie burning part of a 24 hour day, my body acted as an accountant. At the end of the day it calculated that I needed thousands of more calories that night to make up for the day and then a little extra for good measure.

Interesting? Yes. Dumb? Of course, but it was an experiment.

Know anybody else that does this? If so, here’s the simple common sense answer to prevent or reverse this vicious habit. Shift calories to earlier in the day. So your biggest meal should be breakfast, then the next biggest would be lunch, and the smallest meal would be supper. Granted this is for people whose schedule only allows for three meals a day. By shifting your calories earlier in the day, you'll have fewer cravings during the day and the uncontrollable kitchen raids at night disappear.

This isn't ground breaking news, but it's quite effective and it easy to do.