Can We Live Forever?

Well the answer to that is obviously no. No matter how well we eat, exercise and supplement we are all going to die. But how well we do all of the above can have a large impact on the quality of our life and how well we age.
Scientists have found that we all have certain genes in our makeup that we are born with that we cannot change, but how we age is primarily up to us. Our environment, our tendencies, our activities and our interactions are what matters. As a matter of fact, our inherited genetics account for less then 30% of all aging effects and the importance of genetic inheritance matters less and less as we age. By the age of 80, behavioral choices account almost entirely for your overall health and longevity.

There is no single cause for ageing and the subject is a matter of intense research and debate. We just know are bodies were designed to grow old. Here are the seven major theories on why we age. All of them have some credibility.

1. Our genes program ourselves to divide a certain number of times and once this division has reached the maximum number our bodies will begin to fail. This is the Telomar Theory. These are genetic elements that are controlling the number of allowable cell divisions.
2. The general degradation of the neuroendocrine system. The neurological and hormonal systems that regulate the body finally wear out and make us susceptible to a host of diseases.
3. Our body builds up many toxins and other waste products that our system begins to shut down. This toxic waste build up can even affect the structure of our genes.
4. The ‘wear and tear’ theory states that living itself causes our joints and body parts to wear out.
5. The free radical damage of aging. The body builds up free radical oxidants that damage our organs and our DNA causing us to age quickly.
6. The glucose toxicity theory, which also has to do with waste build up, and the poor utilization and control of glucose within our physiological system.
7. This theory derives from the law of entropy which states that there is continual movement in the universe from order to disorder and that our body’s movement is marked by aging.

How you react to environment biologically, psychologically, emotionally and socially have a direct effect on how young you stay. Living and working in a hazardous environment obviously has a negative effect upon your health. Maintaining increased mental and physical activity, becoming a life long learner and having personal relationships with a few great people that you can laugh and cry with are all great ways to stay young. Develop a passion for something, so that when you get out of bed in the morning g you can say to yourself “God, I am so lucky to get out of bed every day and do what I love”.

The Health Benefits of Chocolate

There are numerous studies supporting the health benefits of chocolate. We need to be clear on what this statement means. Snickers, 3 Musketeers, and M&Ms have no health benefits. Many mainstream candy bars can be contaminated with lead during processing and only contain 20% cocoa butter; the rest is made up of sugar and fillers.

Most research has pertained to dark chocolate which, unlike white chocolate, is made with at least 70% cocoa content. It also contains a compound called falconoid that helps keep blood clots from forming as well as reducing fatty deposits on artery walls. Cocoa and chocolate contribute to trace mineral intake, which is necessary for optimum functioning of all biological systems.

Below are a few benefits of dark chocolate:

• Associated with improved insulin resistance/sensitivity and decreased systolic blood pressure (American Journal of Clinical Nutrition)
• Chocolate high in cocoa solids (cocoa powder/butter) contains a small amount of vitamins A, B1, C, D and E along with trace amounts of minerals including iron, calcium and potassium. Chocolate is also a source of magnesium and contains some fiber and protein (The Washington Post)
• The stearic acid (1/3 of the saturated fat found in cocoa butter) in chocolate does not increase LDL (bed cholesterol) levels in the blood stream
• The 70% cocoa content in dark chocolate is a mood elevator as well as having antioxidant properties
• Evidence is mounting to support cardiovascular health benefits from the consumption of flavonol-rich cocoa (Dept. of Medicine, Brigham and Women’s Hospital, Harvard Medical School)
• Flavonoid-rich dark chocolate improves endothelial function and increases plasma epicatechin concentrations in healthy adults (Laboratory of Cardiovascular Physiology, University of California)

A super food to look at would be raw cacao (raw chocolate), which has similar benefits to those mentioned above.

Keep in mind that 4oz. of dark chocolate can have 500 calories, so if you’re on a weight loss program, that 4oz. serving could be 1/3 of your caloric intake for the entire day! The health benefits on a smaller serving would be little to none, but knowing that a little treat is pushing you towards better health can be helpful.

Larry Betz, CSCS

Antioxidants And Fighting Free Radicals

Free radicals are unstable molecules that have lost an electron, are unbalanced and seek to replace the lost electron by randomly attacking nearby molecules and extracting desired electrons. One free radical can damage a million or more molecules in a chain reaction (referred to as radical propagation).  Free radicals that exceed the body’s antioxidant stores are the cause of oxidative stress.

Uncontrolled oxidation is very destructive. Oxidation in our body by free radicals is thought to be responsible for extensive muscle damage, premature aging, wrinkling of the skin, hardening of the arteries, stiffening of the joints, formation of cataracts, the initiation of cancer and much more.

We are constantly exposed to free radicals from the air we breathe, water we drink, the food we eat and even exercise. Exercise has numerous benefits such as increasing oxygenation of tissue and improving insulin sensitivity but there is a down side. Every breath we take has us using oxygen to aid in the process of converting carbohydrates, protein, and fats into energy, which in, turn, create unstable oxygen molecules. Exercise uses 12-20 times more oxygen, which ramps up free radical production.

To increase your antioxidant protection, start by rebuilding your diet around green leafy vegetables and dark berries. Because free radicals are generated in different areas or compartments of the body, and because antioxidants vary in their ability to penetrate these compartments, an array of antioxidants is necessary to keep free radicals in check. These protective nutrients work synergistically, patrolling different but overlapping territories within the body.

Vitamin C for example, is water-soluble. It hangs out primarily in the water compartment, or the blood. Vitamin E is fat-soluble, so it stakes out the cell membrane compartment, which consists primarily of fats. Coenzyme Q10 and glutathione positions themselves next to the mitochondrial membranes, where they field the barrage of free radicals that’s released as the mitochondria converts food into energy.  Since different antioxidants have different functions you want to make sure you’re getting a broad range rather than just one or two.

Vitamins C, E, glutathione, n-acetyl cystiene, beta-carotene, lycopene, grape seed extract, alpha lipoid acid, CoQ10, selenium, resveratrol, and zinc. These are some of the best and should be taken with meals through out the day.

Larry Betz, CSCS

Post-Workout Shake

I would like to share with you some information that I have gotten from a fellow trainer, Mark Diaz (http://www.physiqology.com/index.htm), on post-workout nutrition.

Drinking a shake after your workout restores muscle glycogen-the energy source your muscles need in order to operate up to fifteen times faster than if you just left the gym and got a meal. It lowers cortisol, the hormone released by spiking insulin levels when you are under stress (these two hormones are inversly related). High cortisol levels are linked to higher body fat around the waistline, so drinking a shake post workout can actually help you become leaner faster.

A post-workout shake should consist of:
30-60 grams of a quality Whey Protein
20-45 grams of Glutamine
5-20 grams of Glycine
0-100 grams of carbohydrates, preferably from an organic-juice blend

These amounts are dependant upon the body composition of the individual, the desired aesthetic goal and the type, intensity and duration of the exercise program.

The best way to incorporate a post-workout shake into your routine is to start at the lower values for each nutrient, and titrate upwards as you monitor your progress. Do not use additional carbohydrates unless you are at the low end of the body fat spectrum (10% for men and 15% for women). If the post workout shake makes you groggy or you develop gastric distress, you may have a dairy allergy. If you exhibt symptoms, try a different kind of protein, such as:

Goatein, from Garden of Life
Ultra Protein Plus-protein from yellow peas
Rice protein concentrate from Biogenesis.

Larry Betz, CSCS, Holistic Health Councelor

Food Labels Deciphered

Whether appearing on a package of eggs in your grocery store or listed on a menu in your favorite restaurant, words like “free-range,” “grass-fed,” “natural,” and “organic” are everywhere these days. Many food labels can be confusing, so knowing what a food claim truly means is a great ay to educate yourself about where your food is coming from, and how it’s been produced. Below is a list of the most common food label terms. New food label claims arise regularly, so if you come across a new phrase, be sure to take some time to do the research.

1. Antibiotic Free. The following phrases may be seen on food from an animal that was not given antibiotics during its lifetime: “no antibiotics administered,” “raised without antibiotics,” or “antibiotic-free.”
2. Fair Trade. The “fair trade” label means that farmers and workers in developing countries have received a fair wage and have had decent working conditions while growing and packaging the product.
3. Free-Range. The use of the terms “free-range” or “free-roaming” are only defined by the USDA for egg and poultry production. The label can be used as long as the producers allow the poultry access to the outdoors so they are able to engage in natural behaviors. It does not necessarily mean that the products are cruelty-free, antibiotic-free, or that the animals spend the majority of their time outdoors. Claims are defined by the USDA, but are not verified by third party inspectors.
4. GMO-Free. Products can be labeled “GMO-Free” if they are produced without being genetically engineered through the use of GMOs (genetically-modified organisms). Genetic engineering is the process of transferring specific traits or genes from one organism into a different plant or animal.
5. Grain-Fed. Animals raised on a diet of grain are labeled “grain-fed.” Check the label for “100 Percent Vegetarian Diet,” to ensure the animals were given feed containing no animal byproducts.
6. Grass-Fed. This means the animal was fed grass, rather than grains. They should not be supplemented with grain, animal byproducts, synthetic hormones, or be given antibiotics to promote growth or prevent disease, although they may have been given antibiotics to treat disease. A “grass-fed” label doesn’t mean the animal necessarily ate grass its entire life. Some grass-fed cattle are “grain-finished,” which means they ate grains from a feedlot prior to slaughter.
7. Healthy. Foods labeled “healthy” must be low in fat and saturated fat and contain limited amounts of cholesterol and sodium. Certain foods must also contain at least 10 percent of one or more of vitamins A or C, iron, calcium, protein or fiber.
8. Heritage. A “heritage” label describes a rare and endangered breed of livestock and crops. Heritage animals are prized for their rich taste and usually contain a higher fat content than commercial breeds. These animals are considered purebreds and are a specific breed that is near extinction. Production standards are not required by law, but true heritage farmers use sustainable production methods. This method of production saves animals from extinction and preserves genetic diversity.
9. Hormone Free. The USDA has prohibited use of the term “Hormone Free,” but animals that were raised without added growth hormones can be labeled “No Hormones Administered” or “No Added Hormones.” Bt law, hogs and poultry cannot be given any hormones. If the products are not properly labeled, ask your farmer or butcher to ensure that the meats you are buying are free from hormones.

10. Natural. Currently, no standards exist for this label except when used on meat and poultry products. USDA guidelines state that “natural” meat and poultry products can only undergo minimal processing and cannot contain artificial colors, artificial flavors, preservatives, or other artificial ingredients. However, “natural” foods are not necessarily sustainable, organic, humanely raised, or free of hormones and antibiotics.

11. Non-irradiated. This label means that the food has not been exposed to radiation. Meat and vegetables are sometimes irradiated to kill micro-organisms and reduce the number of microbes present due to unsanitary practices. No thorough testing has been done to know whether irradiated food is safe for human consumption.

12. Pasture-Raised. “Pasture-raised” indicates the animal was raised on a pasture and it ate grasses and food found in a pasture, rather than being fattened on grain in a feedlot or barn. Pasturing livestock and poultry is a traditional farming technique that allows animals to be raised in a humane, ecologically sustainable manner. This term is very similar to “grass-fed,” though the term “pasture-raised” indicates more clearly that the animal was raised outdoors on pasture.

13. Organic. All organic agricultural farms and products must meet the following guidelines (verified by a USDA-approved independent agency):

• Abstain from the application of prohibited materials (including synthetic fertilizers, pesticides, and sewage sludge) for 3 years prior to certification and then continually throughout their organic license.
• Prohibit the use of genetically modified organisms and irradiation.
• Employ positive soil building, conservation, manure management and crop rotation practices.
• Provide outdoor access and pasture for livestock.
• Refrain from antibiotic and hormone use in animals.
• Sustain animals on 100% organic feed.
• Avoid contamination during the processing of organic products.
• Keep records of all operations

If a product contains the “USDA Organic” seal, it means that 95 to 100 percent of its ingredients are organic. Products with 70 to 95 percent organic ingredients can still advertise “organic” ingredients on the front of the package, however, and products with less than 70 percent organic ingredients can identify them on the side panel. Organic foods prohibit the use of hydrogenation and trans fats.

14.Transitional. The term “transitional” may be seen on foods from a farm or grower in the process of converting to organic practices but have not yet completed the full transition. These foods may also be labeled “pesticide free.”

15. Wild Game. Contrary to the label, almost all “wild game” found in restaurants is farm-raised. Farm-raised wild game tends to have a milder flavor than truly wild game.

Source: www.sustainable.org

Larry Betz, CSCS

Ten Healthiest Foods Under $1

How Much For That Bag of Groceries?

By Dr. Mercola

You can’t tune into the news today without hearing about the rising cost of living, be it gas for your car, heat for your home, or food for your family. Many baby boomers are giving up — or at least stretching out — food luxury items such as those coveted fancy coffees, because their pocketbooks are thinning, along with their hairlines.

In this report, I will give you some ideas for selecting delicious, nutritious items that won’t empty out your bank account.

In 2007, the Consumer Price Index (CPI) for all food rose by 4.0 percent, the highest annual increase since 1990. The CPI for food is forecast to increase another 4.5 to 5.5 percent in 2008 as retailers continue to pass down higher commodity and energy costs to consumers in the form of higher retail prices.[i]

Most of you are aware of how the skyrocketing cost of oil is driving food prices rapidly skyward, but you might not be aware of the huge role biofuels have played in this increase. According to a confidential World Bank report, biofuels alone have forced global food prices up by 75 percent.[ii] According to an Iowa State University study published in May 2008, food prices have climbed an average of $47 per person since last July due to the ethanol surge alone.[iii]

Of course, you don’t need me to tell you that your food bill has gone through the roof. Is there anything you can do to stretch your food dollar, without having to sacrifice nutrition?

Fortunately, you can still find many affordable, nutritious foods at your farmers market or local nutrition store, or even at the corner grocery. With a little creative use of your dollar, you can enjoy the best foods while getting the most “bang for your buck”.

Below are ten excellent, nutrient-packed food choices that you can still find for around $1 per serving.

1. Two Cage Free Organic Eggs: $0.84

Eggs can be one of the most healthful foods in the world. However, not all eggs are equal. There is mounting evidence of a monumental nutritional difference between true free-ranging chicken eggs and commercially farmed eggs. This is a result of the diets eaten by the two groups of chickens.[iv]

Commercially farmed hens subsist mostly on corn, soy and cottonseed whereas hens that forage in a pasture for seeds, green plants, insects and worms receive a smorgasbord of other nutrients. Remember: garbage in, garbage out. It applies equally to hens, cattle, and people.

Don’t be fooled by the egg industry’s double-speak definitions of what free-range really means. The UDSA defines “free-range” as chickens that have “access to the outside”. This does not specify whether the “outside” is a field for foraging or a cement courtyard and does not define their diets.

It is always best to obtain your eggs from a local farmer whose methods are known. To find free-range pasture farmers, ask your local health food store or refer to www.eatwild.com or www.localharvest.com. Many people are finding it rewarding to raise their own eggs. You can read about this at Mother Earth News.

If you must get your eggs from the grocery store, your best bet is to look for free-range organic.

Avoid all omega-3 eggs since they are actually less healthful for you. Typically, these hens are fed poor quality omega-3 fat sources that are already oxidized.

It is best to eat your eggs raw. Yes, you read that correctly. Raw.

Eggs are often one of the most allergenic foods, but this is because of the changes that take place in the cooking process. Eating eggs raw also helps preserve many of the highly perishable nutrients such as lutein and zeaxanthin, which are powerful agents in preventing macular degeneration. Raw eggs are not a likely cause of salmonella poisoning. For more about this, read my 2002 article.

2. Raw Organic Milk, 8 oz: $0.62

Despite the bad press that raw milk has received, it is one of the best foods out there for nutrient value. The downside is that it remains a bit difficult to come by, depending on where you live. Not only does raw milk taste better than pasteurized milk, it contains more nutrients that are beneficial because they haven’t been destroyed by heat.[v]

Why has the FDA selected raw milk as its whipping boy? The reason is likely far more political than nutritional. Just like the drug industry, the dairy industry has strong lobbying powers. And when I say “dairy industry”, I’m not referring to the small farmer who provides your raw milk.

If raw milk really caught on, big commercial dairy farmers would have to clean up their acts — raise healthier cows, provide pastures, etc. This would cost them a lot of money. So they use their substantial weight to shine raw milk in a negative light, making it appear as unappealing or dangerous as possible.

Raw milk is neither unappealing nor dangerous and is far better for you than pasteurized milk. Its popularity is growing all the time.[vi] To find a site near you, go to the Real Milk website. Not only does it give you links to raw milk farmers but also provides excellent information on the nutritional benefits of raw milk.

3. Raw Nuts and Seeds:

Sunflower seeds, raw, 1 oz. = $0.82

Mixed raw nuts, 1/2 oz. = $1.00

Nuts are a good substitute protein for meat, for those of you preferring a vegetarian diet, as long as they aren’t eaten in excess. The reason for moderation is that, except for walnuts, almost all nuts are top heavy in omega-6 fats and can upset the omega 6/omega 3 ratio. The average American has an omega 6:3 ratio of 15:1. It should be 1:1. Therefore, any amount of omega-6 fat is not a good thing for most Americans.

You need to be cautious with the quantity of nuts you eat, especially if you have high levels of insulin. Nuts are not your best choice if you suffer from high blood pressure, excess weight, high cholesterol, or diabetes.

My favorite nuts are pecans, walnuts, almonds and hazelnuts. I normally avoid peanuts because they are one of the most pesticide-laden foods you can eat. Most peanuts are also contaminated with aflatoxin, a carcinogenic mold.

Seeds are similar to nuts in that they are relatively high in omega-6 fats. They have fewer carbohydrates than nuts, so they are a little less problematic. Two exceptions are flax seeds and chia seeds, which are higher in the desirable omega-3 fats.

The best way to obtain flax is not from the oil but to grind fresh flax seeds. A coffee grinder will do this very nicely. This way, you will also get the benefits from the lignin fiber in the seeds and obtain the freshest (i.e., least oxidized and damaged) fats.

To summarize then, raw nuts and seeds can be an economical, healthful addition to your diet if eaten in moderation, particularly walnuts, flax and chia seeds.

4. Berries: 1 cup fresh organic blueberries = $0.95

Berries are among the best fruits on the planet. Not only do they taste great, they are densely packed with a variety of potent phytochemicals that can do wonders to normalize and improve your health. They are high in fiber and low in sugar, so they won’t cause drastic insulin swings if eaten in moderation.

The best way to eat berries is in their raw, natural state, since heating and freezing can damage some of the antioxidants. The different varieties of berries contain different types and levels of antioxidants, so berries have a range of health benefits.

Blueberries are one of the most powerful antioxidant-rich foods on the planet. Researchers at the USDA Human Nutrition Center (HNRCA) have ranked blueberries #1 in antioxidant activity when compared to 40 other fresh fruits and vegetables.[vii] One of the beneficial phytochemicals is anthocyanin, which is what gives blueberries their deep blue color. They also contain vitamins A and C, zinc, potassium, iron, calcium and magnesium.

Blueberries offer many health benefits, including protection against urinary tract infections, cancer, age-related health conditions and brain damage from strokes. The European blueberry, or bilberry, is known to prevent and even reverse macular degeneration.

Cranberries are also loaded with antioxidants and are famous for treating and preventing urinary tract infections. In addition, they offer protection against cancer, stroke and heart disease. Cranberries are rich in polyphenols, which might inhibit the growth of human breast cancer cells and reduce the risk of gum disease and stomach ulcers.

The best way to eat cranberries is to eat them raw and whole. Commercially prepared cranberry juice is loaded with sugar, which undoes any health benefits of the fruit. Whole, fresh cranberries are especially good when added to vegetable juice.

Strawberries came in second to blueberries in the USDA’s analysis of antioxidant capacity of 40 common fruits and vegetables. They are rich in fiber, manganese, folic acid, potassium, and contain more vitamin C than any other berry. Among strawberries’ antioxidants are anthocyanins and ellagic acid, a phytochemical that has been shown to fight carcinogens.

Raspberries are another one of nature’s little health-packages. They are rich in anthocyanins and cancer-fighting phytochemicals such as ellagic, coumaric and ferulic acid. They contain calcium, vitamins A, C, E, fiber and folic acid. Raspberries are thought to offer protection against esophageal and other cancers.

As with all fruits, berries should be eaten in moderation and should be washed well before eating. Keep in mind that too many at one time can spike your insulin level.

5. Watermelon: One-pound slice = $0.59

On a hot, summer day, who can resist a big, juicy slice of watermelon at the family picnic? As it turns out, this universally loved melon has health benefits as well, and it won’t break the bank.

Like berries, watermelon is loaded with phytochemicals, including lycopene, beta-carotene, and citrulline. When citrulline is consumed, it is converted to arginine. Arginine is an amino acid that has beneficial effects on the heart and circulatory system, as well as the immune system. Arginine boosts nitric oxide, which relaxes blood vessels, leading to another beneficial side benefit of watermelon … a Viagra-like effect without the hazards of a toxic drug!

Watermelon — an aphrodisiac? Who knew?

Arginine also helps the urea cycle by removing ammonia and other toxic compounds from your body.[viii]

6. Coconut Milk: 7 ounces = $0.98

Coconut is quite nutritious (unless your primary source is macaroons). The oil in coconut is one of the best oils for your body because of its medium chain fatty acids, or triglycerides (MCT’s). MCT’s have many health benefits, including raising your body’s metabolism and fighting off pathogens such as viruses, bacteria and fungi.

Coconut milk is quite versatile — ask anyone who has been doing vegetarian cooking for a while. It can be used as a milk substitute and is delicious in sauces and dressings, as well as baked goods. Coconut milk has been a staple in the Thai diet for centuries.

Coconut is nature’s richest source of MCT outside of human breast milk. Coconut oil is very stable and does not oxidize and break down quickly like other oils, and it has a shelf life of more than two years. It is absolutely the best oil for cooking.

Your body needs fat but it needs the right kinds of fat to function optimally. Coconut fat is one of those fats. People have actually lost weight by incorporating coconut into their diets. This is because the MCTs promote thermogenesis, increasing your body’s metabolism, producing energy. Coconut has also been found to be helpful to thyroid function, as well as digestion.[ix]

Fresh coconut is delicious although a little difficult to find sometimes, but there are now some good canned coconut varieties available. More and more research is emerging all the time about the health benefits of coconut.

7. Spinach: 5 oz. fresh organic spinach = $0.95

Popeye was correct. Spinach is extremely good for you! Regardless of your nutritional type, eating more vegetables is recommended for everyone. Spinach is high in antioxidants and has a very high ORAC score. ORAC is Oxygen Radical Absorbance Capacity, which is a measurement of a food’s ability to destroy the free radicals that cause your body damage.

The higher the ORAC score, the better a food is for you. Your own body’s ORAC can also be measured as an indication of how many antioxidants you have working for you.

Spinach’s ORAC score is surpassed only by prunes, raisins, blueberries, blackberries, strawberries and kale. Of course, you should not overdo fruits due to the high carbohydrate content, but there is no such risk of eating too many leafy greens. Some research has shown that it might be the “brain food” needed to help avoid memory loss and Alzheimer’s disease.

In one study, women given 10 ounces of fresh, raw spinach saw their ORAC score go up more than when they took 1,250 mg of vitamin C daily. In a study involving rats, a daily serving of spinach prevented the memory loss and slowdown in learning capacity usually seen as the animal’s age. Rats given spinach or vitamin E from the age of six months were less likely to forget where things were as they got older than rats given nothing extra, or rats that got strawberries.

Spinach is also rich in folic acid, which can help lower blood pressure. In addition, it is rich in lutein and zeaxanthin, which can lower the risk for age-related macular degeneration.

8. Garlic: 2 cloves = $0.05

Whether you are dodging vampires, hypertension or cancer, garlic should be on your menu daily. Garlic boosts your body’s natural abilities to protect you from hypertension and osteoporosis, and research is mounting that it decreases your risk for various forms of cancer. It is a potent antimicrobial as well, working as a natural antibiotic, antifungal, antiviral, antiparasitic agent.[x]

Garlic’s main active ingredient is allicin, but this agent vanishes about an hour after you cut into it. This is why you must eat garlic fresh! You can’t swallow cloves whole — they must be crushed first. Taking a garlic pill is a waste of time.

You can add 1-2 cloves to your vegetable juice to cut down on the pungent taste. The chlorophyll in the juice also tends to cut down on the potentially offensive garlic odor.

9. Wild Rice: One serving = $0.99

Contrary to its name, wild rice is not a rice at all but a grass. Wild rice is really the annual aquatic seed Zizania aquatica, mostly found in the upper freshwater lakes of Canada, Michigan, Wisconsin, and Minnesota.

Wild rice towers over other grains when it comes to nutritional content. It is higher in protein, fiber, minerals, B vitamins, folic acid, and complex carbohydrates. It is particularly rich in niacin, zinc, phosphorus, magnesium and potassium. If you are going to choose a grain, you just can’t do better than this.

This versatile grain can be used to make a pilaf, a breakfast “cereal,” stuffed into a bell pepper or a tomato, or tossed with fruit and nuts and made into a salad.

10. Krill Oil: Two capsules = $0.84

There was a time when I would have placed fish on this list as one of the top ten foods, but unfortunately, today, the dangers of eating fish outweigh the benefits due to the toxic mercury levels they now contain, with very few exceptions. Fortunately, I have discovered a cost effective way for you to receive all of the benefits of fish without the danger of heavy metal contamination.

There is a pure marine oil from Neptune krill that is loaded with powerful antioxidants and essential omega-3 oils, with NO heavy metal contamination. Krill are small shrimp or prawn-like creatures that feed the world’s most mammoth animals—the great whales. Toothless great whales gulp down huge quantities of krill to provide the energy they need to fuel their massive bulk. A blue whale eats up to 8,000 pounds of krill each day!

There are many ways krill oil can help you. These are just a few:

• A healthy heart
• Healthy joints
• Fighting aging
• Supporting your brain and nervous system
• Stabilizing your cholesterol levels
• Optimizing your mood
• Keeping your skin healthy

This unusual oil boasts a very comprehensive set of necessary antioxidants not seen in fish or cod liver oil, and it is stable and well absorbed with a good deal of research to back it up. Generally, I am not a huge fan of supplements, but this is one important exception.

I hope that you have found these suggestions helpful in making the most of your food dollar in these economically challenging times. I am sure you will come up with many other excellent ideas as you become familiar with your local farmers market and nutrition stores. It might take a little more effort, but I am confident you will discover ways to eat within your budget, without having to sacrifice your health.

For more great articles on health and nutrition, visit Dr. Mercola’s website: http://articles.mercola.com/sites/current.aspx

Larry Betz, CSCS

10 Pounds Gone In Three Weeks!

I find it hard to believe myself, but one of my hard working clients has lost ten pounds in 3 weeks. In all my years of training I have never seen anything like it. My program is not the typical 3 days a week of strength training with a trainer, an hour of “cardio” 3 times a week and restricting calorie intake to 1500-2000 a day. What makes my system unique is the combination of traditional weight training, body weight training, kettbells, strong man training, circuit training, energy system protocol and BioSignature Modulation^TM.

If you’re tired of not getting the results you’re looking for with your current program then you need to come see me. You will train with me 4 times per week and follow the BioSignature Modulation^TM nutritional protocals. That simple! All of my clients on the program love the fact that they don’t need to come back in and do “cardio” on their own.

Larry Betz, CSCS

No Compromises!

It has been my personal experience that if you compromise in any aspect of your life, the results you are hoping for will be less then what you are trying to achieve. This goes for anything and everything, from strength training, to diet and sleep as well as relationships with friends and family.

How many times have you said to yourself  “well, that’s ok” about a situation when you knew in your heart that it really wasn’t what you were trying to accomplish. Let’s look at this concept in respect to strength training: you go online and get the ”latest and greatest” workout plan from a celebrity trainer or from ‘The Biggest Loser’ and start doing it. Maybe you follow it exacly and maybe you don’t. Is it what you had hoped for? Was this what you needed or did you compromise and say this will be “OK”. Maybe you’re in a relationship that might just be “OK” but you stay in it for whatever reason. Are you really getting out of it what you put in and is it what you were hoping for? Are you compromising yourself again?

If a strength coach tells you to do 5 sets of 8 reps with a 30 second rest and you do 3 sets of 5 reps and rest for 2 minutes, did you compromise? Yes! Will the results be compromised? YES!!!! BIG TIME.

This has really hit home for me lately about supplements. I recently finished Charles Poliquin’s BioSignature^TM Modulation level one course and have been using his products for myself and with my clients. I’ve been using supplements for over 20 years and have found some really great brands (better quality ones can’t be found on the shelf), but Poliquin’s are, without a doubt, the best. The key is that they’re pharmaceutical grade and the course taught us how to work with clients to determine their specific needs and dosages. Quality and dosage are where you absolutely cannot compromise if you truly expect to get the results you are looking for. For example, when taking fish oil for health and changing body composition, you need to take 1 gram per percentage of body fat. This means that if your body fat is at 20%, you should be taking 20 grams of fish oil in divided dosages throughout the day. By doing this with my clients, I have been able to lower their dosages to accomodate their changed body composition within two weeks.

I started a close friend of mine on Branch Chain Amino Acids (BCAA) recently to help increase his overall conditioning factors (such as aerobic and anaerobic capacities). Naturally, he asked what dosage he should take. I told him he should be taking 10 grams pre-workout. When he asked how many pills that would be, I replied it came out to 14 pills. As you can imagine, he was a bit resistant to this idea! But to get the results you want from a product, you must use the quality and quantity based on the research.

If you compromise a little here and a little there, how much of yourself is left at the end of the day? Eat well, train hard, keep good freinds close and be true to yourself. Don’t compromise!

Larry Betz, CSCS

Jogging Can Make You Fatter!

It is extremely important to vary your workout routines. In anywhere from 1 to 6 weeks, your body will adapt to the demands you put on it. It’s a simple concept known as S.A.I.D. (Specific Adaption Imposed Demand).

After doing about 2-4 weeks of long, slow distance jogging, your body adapts to the stress you put on it and will not make the types of gains you are looking for. If your goal is to run a marathon, then that’s fine. But if your goal is physique augmentation, you have to keep your body guessing.

The best way to do this is interval training, which can be done in a number of ways. Kettlbell clean and press 15/15, battling ropes/jumping rope 30/30, treadmill sprints, and so on. My trainers are great at explaining this style of training.

Interval training has been the standard for athletic routines for years. First forms of interval training, called ‘fartlek’, involved alternating short, fast bursts of intense exercise with slow, easy activity (i.e. treadmill sprints for a bit then back to jogging). It is not really monitored for time. Fartlek is casual, unstructured training.

Interval programs of today are highly sophisticated methods of structured training for athletic performance enhancement. Physiologists and trainers design interval training programs that are specifically suited to individual athletes. These sessions include precisely measured intervals that match the athletes’ sport, event and current level of conditioning.

Interval training works both the aerobic and anaerobic systems. During the high intensity effort, the anaerobic system uses energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen. The byproduct is lactic-acid, which is related to the burning sensation felt in the muscles during high intensity efforts. During the high intensity interval, lactic acid builds up and the athlete enters oxygen debt. During the recovery phase the heart and the lungs work together to “pay back” this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is in control, using oxygen to convert stored carbohydrates into energy.

This repetitive form of training  also leads to S.A.I.D. The body adapts, begins to build new capillaries, and is better able to take in and deliver oxygen to the working muscle. Muscles develop a higher tolerance to the build-up of lactate and the heart muscle is strengthened. These changes result in improved performance.

According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. If you are counting calories burned, high intensity exercises, such as intervals, are better than long, slow endurance exercises.

Depending on your fitness level and health, this is how you should start:

Weeks 1 and 2, start with a warm up of 5-7 min then increase your speed to a comfortable level; if you can talk, it’s too easy so go just above that.

Use all the equipment; treadmill, bike, elliptical and, my favorite, the rowing machine. Work up to about 20 min then cool down.

If you feel comfortable with this, you can go to the next level:

Weeks 3 and 4, go to the ‘fartlek’ training-same 5-7min warm up, then sprint for a comfortable amount of time, say 20-40sec, and then go back to a jog. Try to get in 3-5 sprints within a 20min period followed by a cool down.

Weeks 5 and on, start to step it up (if you have been doing similar training you may be able to start here). Warm up for 5-7min, start with 3 sprints, 30sec each, followed by a 90-120sec jog and work up to 5 or 6 sprints. When you get to 5, start cutting the resting time down to 60sec and begin increasing the length of the sprints. You want to get up to 5 70sec sprint with a 240sec rest. Remember to keep these times tight!

Start slow and work your way up. If you have any pain, STOP ASAP.

Larry Betz, CSCS

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