Wednesday, 11.19.08: The Most Interesting Man In The World

Could Max Mormont be the Most Interesting Man In The World?

 

Tuesday, 11.18.08: Wild vs Farm Raised Salmon

When you head to the market and have the choice between wild salmon and farm raised salmon which one do you pick? The farm raised is cheaper but the wild salmon seems like it has a better color? On the paleo diet we try to eat the most natural basic foods. So what is the difference?

Wild Salmon survive on a diet of other fish. They tend to eat smaller fish that survive on algae and smaller organisms. In contrast Farmed Salmon are fed pellets composed of processed fish, fish oil and corn flakes. Because their diet is very different from what they eat in the wild three elements are affected: 

1. First, the food that they normally eat in the wild converts into powerful omega 3s for us; the farm raised salmon doesn't have as high nutritional value. 
2. Second, the food they eat naturally helps them turn that beautiful pink color to which we are accustomed; the farm raised are therefore fed colorings to make them more palatable to our eye.  
3. Finally, the food they eat affects how they taste and there is truly no comparison in flavor or texture.

The health benefits of Salmon come from the highl levels of Omega 3 and an excellent source of protein. Farm raised salmon do not have the same omega 3:6 profile as wild salmon. Farm-raised fish contain considerably higher levels, up to four times those of wild salmon, of omega 6 fatty acids. This is due to the fish pellets being made with wild fish and corn flakes. Corn has high levels of Omega 6. High levels of omega 6 have been linked to cancer and other diseases. And we know our Paleolithic ancestors evolved with a ratio of 1:1 of Omega 3 and Omega 6. The average western diet has a ratio of 1:20 Omega 3 to Omega 6.

Wild Salmon grow free of antibiotics, pesticides and synthetic coloring agents, growth hormones and GMOs, and have the lowest levels of mercury of any fish.

In contrast farm raised fish have similiar problems to caged chickens and cattle. They grow sick with disease and must be feed antibiotics. They tend to have high levels of mercury and lower levels of protein and omega 3.

It seems if you are eating Salmon for the health benefits associated with it, Wild Salmon is the only choice. It seems Farm-Raised Salmon is deficient in protein, omega 3 and have high levels of mercury and is plagued with illines and full of chemicals.

Monday, 11.17.08: More on DHA and Omega 3

What is DHA?

DHA is required in high levels in the brain and retina as a physiologically-essential nutrient to provide for optimal neuronal functioning (learning ability, mental development) and visual acuity, in young and old alike. DHA plus EPA are both considered to have beneficial effects in the prevention and management of cardiovascular disease plus associated risk factors as well as other chronic disorders. Whereas considerable amounts of the plant-derived omega-3 fatty acid known as a-linolenic acid (ALA) is consumed daily in North America (approximately 2 g/day), the physiologically-essential nutrient, DHA, is consumed at much smaller levels (approximately 80 mg/day) while EPA is consumed at the level of approximately 50 mg/day in a typical North American diet.

Why is Cod Liver/Fish Oil better than Flax Seed Oil?

DHA plus EPA are absent from plant food sources rich in ALA (such as flax, canola oil, and walnuts). Since the metabolic conversion of ALA to DHA/EPA (combined) by metabolism is very limited in humans, the most direct way of providing DHA plus EPA for the body is via their direct consumption. Current intakes of DHA are approximately 20% of the target (300 mg/day) suggested by an expert scientific group during pregnancy and lactation. The extremely low intake of DHA in young children (e.g., approximately 19 mg DHA/day on average for 3-yr. olds in North America) is also of particular concern. Current intakes of DHA/EPA (combined) of 130 mg/day are approximately 15% of the target (900 mg/day) officially recommended by the American Heart Association for those with coronary heart disease and 20% of the 650 mg/day advised by an expert scientific group for healthy individuals. In view of the widespread reluctance of the public to consume sufficient amounts of fish, functional foods containing DHA plus EPA will become increasingly important sources of these important nutrients in the coming years to support optimal brain/visual performance, for cardio care, and other health conditions for young and old alike.

Click on the link to get information about the human brain and it's evolution.

Sunday, 11.16.08: Colostrum Milk

Colostrum is the first milk (actually a pre-milk) produced by the cow after giving birth and is a powerful immune system booster. The newborn calf still receives all the colostrum it needs in the beginning of its life; Organic Pastures Dairy only uses the colostrum from the mother cow that is not used by the calf. Unlike highly processed colostrums in pill or powder form, fresh raw colostrum is filled with transfer factors, five vital and life giving immunoglobulins, antibodies, lactoferrin bacteria, fatty acids, essential amino acids, vitamins and the highly valued and sought-after human growth hormone (HGH). Special hormones in colostrum keep the essential elements in colostrum from being destroyed in the stomach so they can be absorbed in the intestine and utilized by the body. Fresh colostrum is nature's way of transferring immune system strength, traits, and genetic information from one mammal to another.

They sell Colostrum at Mother's and Whole Foods. Give this super food a try!

Saturday, 11.15.08: Passion

What is Passion?

The dictionary says "a feeling very strongly about a subject or person, usually referring to feelings of intense desire and attraction, be very passionate about something."

I feel passion is something you exude relating to those things around you that are important. When things around you are important enough that you wish to stand at the top of a building to scream them this is passion. The belief that what we are doing with CrossFit and diet can only be called passionate. CrossFit creates passion in those that practice it. Have you ever been around a group of CrossFitters? They love to talk about the movements and the benefits and will speak to anyone that will listen.

Be passionate when you walk through the door to train. Be passionate about eating properly. Be passionate about getting your rest. Be passionate about creating a stronger and healthier body.

Friday, 11.14.08: I Am Confused...

From what we know about Diet and the Paleo Diet in particular, why has America not realized that the Westernized Diet is killing us? Compare the pyramid posted above to the one used by the American Diabetes Association. The cases of diabetes has doubled in the last 10 years in America. Our nutritional "experts" are failing to prevent a very preventable disease. Please read some information posted on the website for diabetes.

Exert From the American Diabetes Association...

Carbohydrates and Diabetes

Understanding the effect of carbohydrate on blood glucose levels is key to managing diabetes. The carbohydrate in food makes blood glucose levels go up.

The key to keeping blood glucose levels at your goal is to balance the food you eat with your physical activity and any pills or insulin you take. If you eat more carbohydrate than usual, you can expect your blood glucose levels to be higher than usual. Likewise, if you eat less, you can expect your blood glucose levels to be lower. Finding the balance for yourself is important so you can feel your best, do the things you enjoy, and lower your risk of diabetes complications.

There are three main types of carbohydrate in food. They are starch, sugar and dietary fiber. Starch and sugar both raise blood glucose levels so including both types in your meal plan is essential. Foods that contain carbohydrate are:

• Beans and legumes
• Grains and starchy vegetables
• Fruit
• Dairy products like milk and yogurt
• Sweets and snack foods like chips

Meal planning for diabetes is more than just cutting back on starch or sugar. There are many options that people with diabetes use to help them plan their meals. Having diabetes doesn’t have to mean eating the same foods day after day. By choosing the right meal planning tool for you, you’ll be able to try new foods and enjoy your favorites. You may want to try them all or use a combination to find out which you like the most.

The myth that sugar causes diabetes is commonly accepted by many people. Research has shown that it isn’t true. Eating sugar has nothing to do with developing type 1 diabetes. The biggest dietary risk factor for developing type 2 diabetes is simply eating too much and being overweight – your body doesn’t care if the extra food comes from cookies or beef, it is gaining weight that is the culprit.

In the past, people with diabetes were told to completely avoid sugar. Experts thought that eating sugar would raise blood glucose levels very high. Research around this issue has shown that while the type of carbohydrate can affect how quickly blood glucose levels rise, the total amount of carbohydrate you eat affects blood glucose levels more than the type. Now experts agree that you can substitute small amounts of sugar for other carbohydrate containing foods into your meal plan and still keep you blood glucose levels on track.

What does this information tell us? These groups know starches, grains and processed sugars make blood sugar and insulin rise. If diabetes results from high levels of blood sugar and these carbohydrates raise blood sugar then why recommend these to someone with diabetes? Robb Wolf made a great analogy in his latest video on the main site...if diabetes is like a sun burn, then prescribing a diet rich in simple sugars, grains and starchy carbohydrates is like telling someone the way to heal a burn is to go back out in the sun.  Take a look at the pyramid posted above, it promotes carbohydrates as the foundation of the diabetic diet. Am I the only one who is confused?

Thursday, 11.13.08: What Caused Us To Evolve?

How did we evolve? How did our brains grow?

The puzzle of the big brain change involved scientists putting together pieces that at first look had no relation. The first piece of the puzzle involved discovering early human populations that demonstrated greater intelligence. They found evidence in the East African Rift Valley and on the southern Cape of South Africa. The second piece of the puzzle was the discovery that docosahexaenoic acid, (DHA), was a large contributor to brain growth. The third piece was the discovery that DHA was found in seafood. When scientists put all the pieces together they found that the early humans who lived near water sources and ate seafood experienced the big brain change. DHA is the primary fat that makes up our brains thus the assumption that early humans consumed brain and bone marrow from their prey makes sense.

Stone age women collecting shellfish could have easily provided themselves with a plentiful source of brain-specific nutrition, and their children would have naturally participated in exploitation of this extremely rich resource. There must have been enough omega-3 and omega-6 fatty acids available in their diet to provide many generations with fuel for fetal/infant development as well as childhood and adult needs for the cardiovascular system and the brain.

In contrast, the inland Australopithecines did not have access to omega 3 EFAs and got stuck at a brain capacity that was not much bigger than a chimpanzee for three million years.

Something happened to drive our early ancestors from jungle and into the open. This switch of enviroment changed the primary food source from fruits and carbohydrates to proteins like meat and seafood. Protein packed with DHA and other essential fatty acids was the cause of their brain growth and development.

Wednesday, 11.12.08: Strectch!!!

Too often we see good athletes with poor flexibility. This cohort of would be athletic monsters are truly capable, and yet limited in their expressions of physical capacity.
Poor mobility narrows ideal movement options and closes peak force production windows.
What do we mean? Decreased flexibility means decreased functional tolerance.

Let's use the seated press in the photo above as an example.
To properly perform this seated pressing movement (adored by Coach Bergener) the athlete must be able to safely stabilize their lumbar spines in a lordotic or slightly curved position. Under very few circumstances is it OK to generate force with a rounded low back.

To be able to perform the seated press with legs stretched out in front of the athlete in a long sitting position requires very good hamstring flexibility. The photo above is a good example of this.

Now take the athlete in the photo below. Note his excellent neutral back position and good overhead position. Note that he is only able to attain this correct positioning with his hamstrings in a crosslegged and unloaded position.

While there may be no real advantage to what your legs are doing when performing a low weight seated press, the metaphor should be clear. The athlete in the first photo has the capacity to press from either leg position, while the athlete below cannot long sit and press without compromise.

Now tighten the metaphor up and think about the effects of short hamstrings on lumbar positioning during a heavy clean. Tight hamstrings means compromised leg positioning in order to maintain a safe spine. Or, tight hamstrings means that the athlete is going to have less functional wiggle room to get the movement right, and make it forceful.

Thanks to Kelly Starett of San Francisico CrossFit.

Tuesday, 11.11.08: Are We Crazy?

Are We Crazy?

The following post was written by Robb Wolf from CrossFit NorCal. Robb is a top trainer in CrossFit and CrossFit's diet guru.

"You might have noticed that the nutrition approach we recommend at CrossFit NorCal is a bit...oh, shall I say, contrarian? Where the USDA, AMA and the rest of the Government sponsored entities recommend grains and legumes as the base of the diet, we recommend lean meat, fruits, vegetables, nuts and seeds.

That’s crazy, right? aren’t we going to die from heart disease and cancer if we eat meat? How will we ever get fiber if we don’t eat grains!? I mean, fruit and veggies...what have they got to offer?! I’m being fecetious here, I hope you get that. I do understand our recommendations fly in the face of what we are told to eat from nearly every source you can find...what’s the deal? Well...the deal is, our nutritional approach, a diet the attempts to emulate that of our paleolithic ancestors, is without a doubt the best route to optimized performance and health. Big claim? Yep, but easy to back up. Folks start with us, tweak their food, then look, feel and perform better. Every measurable bio-marker such as cholesterol, triglycerides or blood pressure improve...depression resolves. It just works, because this is the way we are wired to eat. But hey, what the hell do I know? I’m just the crazy guy in the shed telling people to do weird stuff like sleep more, take fish oil and increase their protein intake. How could I possibly be right about this? Well...here are a few interesting things for y’all to consider...."

Monday, 11.10.08: The Challenge Begins!

The CFB Diet Challenge starts today! Please click here for the list of foods on the CFB Paleo Diet. The terms of the Challenge are as follows...there is a $10 buy in for member of CFB. Each member will receive a journal to record their daily food intake as reference. Each member will have their starting weight recorded and body compostion evaluated by the staff of CFB. Each member will be required to eat foods exclusively off the CFB Paleo Diet. The winner of the turkey or prime rib will the member with the most significant change in body compostion.

Good Luck to each member as they begin this 6 week journey!