Seafood: Not Just A Great Source Of Protein

You Have Choices Many of us have heard the phrase, “A protein is a protein is a protein”.  True?  Absolutely not!  We live in a country that pushes animal proteins at us from virtually every angle through advertising, marketing, and nutritional and dieting trends.  Big agriculture makes sure of that.  We all need to be consuming proteins because our bodies need it for many reasons, and there are many ways to get it.  Here are a few:

  • Beans and legumes
  • Whole grains
  • Beef, chicken, lamb, pork, wild game
  • Various vegetables
  • And… SEAFOOD!

Seafood Seafood is a great way to get quality proteins into our bodies.  But there are other health related reasons to choose seafood over some of the other animal protein sources.  Most important is that a lot of seafood contains the Long Chain Omega 3 Fats that are so beneficial to our well being.  Here are five benefits to the Omega 3 Fats found in seafood.

  1. Improve Heart Health:  Long chain Omega 3’s help to increase HDL (good cholesterol), lower Triglycerides (fat in your blood), and reduce inflammation, all of which greatly lessen our chances of suffering a traumatic cardiac event.
  2. Improve Immune Function:  Omega 3’s are beneficial in reducing inflammation that interrupts our immune system and can lessen symptoms of Rheumatoid Arthritis and other inflammatory disorders.  It also helps to build and shape the immune systems of infants.
  3. Improve Mental Health Disorders:  Omega 3’s have shown to improve symptoms of people experiencing depression, bipolar disorder, anxiety, and ADHD in children.
  4. Improve The Mind:  Omega 3’s have been shown to increase cognitive brain health including neurotransmission and cell repair.  It has also been shown to help reduce the risk of Alzheimer’s.
  5. Help Defend Against Chronic Illness:  Type 2 Diabetes, Obesity, and Cardiovascular disease are the three biggest health epidemics in America today.  Sadly, they are the three that are almost exclusively caused by us alone and our lifestyle choices.  Increased intake of Omega 3 fats have shown to improve all of these illnesses, along with a change in lifestyle (more exercise, better food choices).

Choosing Your Seafood Our oceans are becoming more and more polluted today and the number one offender to fish is mercury. Here are some of the fish that tend to carry the highest levels of toxic mercury:

  • Swordfish
  • Tuna
  • Very Large Halibut
  • Shark
  • Marlin

Your best choices are for fish are:

  • Salmon
  • Mackerel
  • Herring
  • Sardines
  • Trout
  • Black Cod

The best way to ensure the best quality seafood however is to buy fish that is local and seasonal (not farm raised).  The smaller, cold water local fish are almost always your best choice unless of course you are lucky enough to find some Wild Caught Alaskan Salmon which is king of Omega 3’s.  If you are looking for a supplement to take be sure that it is of high quality and contains the valuable EPA/DHA.  For a great source click here and order Omegagenics EPA/DHA 500 from my Metagenics Online Store. Happy Fishing!

3 Supplements You Should Probably Be Taking

I call them the supplement staples.  Although I am certainly not an advocate for overdoing pharmaceuticals or over the counter supplementation, there are certain things that probably should be added into our daily routine nutritionally.  The key is to make sure we are choosing high quality, natural, and highly tested products.  Metagenics makes some of the best on the market which is why I sell their products with fantastic feedback from my clients.  So, what are the big 3, and why should we be taking them?

A High Quality Multivitamin

I eat a very healthy diet which includes lots of fruits, veggies, and whole grains.  And yet I can tell you that it still falls well short of what my body really needs for optimal function.  The fact is that the typical Western American diet is full of empty calories and practically devoid of nutrients.  Refined flours, processed foods, soda, juice, frozen meals, fast food restaurants.  Does this sound familiar?  These are the main culprits of Type II Diabetes, Cardiovascular Disease, Cancer, and Obesity.  What does taking a High Quality Multivitamin help with?  Here are a few things…

  • Improved energy
  • Healthy aging
  • Aide in prevention of chronic disease
  • Improved brain function
  • Improved stress reduction
  • An overall feeling of wellness

 

A High Quality Omega 3 DHA/EPA Fish Oil 

Fat is not the enemy folks!  The healthy fats we consume, particularly the Omega 3′s, are greatly essential to overall health.  It is extremely important to choose a fish oil supplement that is of very high quality and tested multiple times for contaminants.  Many of the mass produced fish oil supplements may contain heavy metal toxins, particularly methyl mercury, and can actually make us more toxic.  Metagenics tests all of their fish oils for heavy metals which separates them from so many other companies.  What are some of the benefits of taking a Fish Oil Supplement?  Here are just a few…

  • Can lower triglyceride levels
  • Can lower blood pressure
  • Help to line cell membranes
  • Can Reduce the risk of heart disease
  • Can Reduce the risk of stroke

 

A High Quality Probiotic

I hear all the time from clients and prospective clients things like, ” I eat yogurt all the time.  That’s enough probioitcs, right?”  My answer is normally, “Well, probably not.”  Especially the mass produced non-organic yogurts that are full of sugars, artificial colors and flavors, factory farmed dairy, and poor quality synthetic bacteria strands.  The Western American diet is packed with inflammatory ingredients like GMO processed wheat products, antibiotics, and refined sugars.  In addition, doctors tend to prescribe antibiotics for everything like common colds to flu strands that are not bacterial infections.  If you are sick, ask the doctor to test for a bacterial infection before you take an unnecessary antibiotic. What are some of the benefits of taking a High Quality Probioitc?  Here are just a few…

  • Can reduce gut inflammation (bloating, gas, irregular bowel function)
  • Can greatly increase immune health (upwards of 80% of our immune system lives in the gut) which helps us fight off infections
  • Can reduce the risk of yeast infections in women
  • Creates a healthy balance of good and bad bacteria in the gut
  • Can help in treating children’s digestive disorders

 

To order these products go straight to my online store.

Happy health to everyone!

 

What Actually Is “Cardio Training”?

There are many overused words and phrases in the gym.  If you have ever spent any significant time in one you know exactly what I’m talking about.  You know, stuff like “chest day”, “back day”,” bi’s and tri’s day”. But the one  that is not only vastly overused but  is also often misused is “cardio day”.  Cardio by the way stands for Cardiovascular Training.   So what the heck does cardio really mean?

Let’s start with what it doesn’t necessarily mean.  Aerobic does not always mean cardio.  Endurance training does not always mean cardio.  Traditional resistance training for strength or hypertrophy is very rarely cardio.  So what is cardio?  Well, to begin we need to start thinking of the heart(cardio) the way we do other muscles.  The heart is not only a muscle, it happens to be the one muscle in your body that makes you dead if it doesn’t work.  Cardiovascular health essentially means that your heart, lungs, and arteries are strong and efficient.  The more healthy and strong your cardiovascular system is means that you are able to pump more oxygenated blood from your heart,through your arteries, and out to every area of your body that needs it in order to function.  And the more healthy this system becomes the more efficient your body becomes in doing it, requiring a smaller number of heart pumps per minute to get the job done.  This is why some of the most elite athletes have such a low resting heart rate.  For the average healthy person  the average resting heart rate is about 68-75 beats per minute. Elite athletes such as triathletes, marathoners, world class cyclists and swimmers can be as low as 40 heart beats per minute.  This is because their heart is so strong that it is pumping the same amount of oxygen filled blood throughout their bodies requiring far fewer beats.

This my friends is what fitness should really be about.  The stronger your cardiovascular system is, the more able you are to prevent chronic diseases.  You know the pesky ones like coronary heart disease, hypertension(high blood pressure), diabetes, cancer, stroke, and obesity.  Most of the conditions I just mentioned are now epidemics in America, which is exactly why I train differently today.  Exercise has become a way for me to avoid sickness, gain energy, feel lighter, prevent injuries,  and live longer.  I no longer go to the gym or the park to see how good I can look in the mirror or to see how much weight I can lift or how big I can get my arms. In the long run that kind of training, unless you are a competitive athlete with supervision, actually creates long term joint injuries and does very little to actually improve your heart health.  So, what does?

Get your heart rate up and keep it up! Long slow distance running, weight training for strength and size and the such can be beneficial for people, but usually only for those  who were unhealthy and sedentary to begin with.  For them, those activities are a starting point.  As our bodies adjust they become far more efficient.  Our bodies are always striving to do things the most efficient way.  Therefore, I’m sorry to break the news to some of you but if you are getting on an elliptical machine or treadmill etc. for 30-45 minutes at an average intensity or speed a couple times a week and calling it your cardio day it’s not really doing you the good you think it is.  After you did it a couple of times your body figured out the most efficient way to get through it while conserving energy(calories).  Now, as soon as you mount that machine and get rolling into that same routine it knows exactly what you’re doing and requires very little energy to accomplish it.  Pick up the pace!  Alternate intensity!  Get your heart rate way up there and then bring it down a bit. Use different modes, don’t always do the same things. Experiment wit HIIT training.  Incorporate cardio into your weight training by lowering the weight and doing a lot more repetitions and going in 2-4 exercise cycles without stopping.  Anything that will get that heart rate up there and keep it there for a bit.  I strongly recommend that people purchase a heart rate monitor.  You can find them at any sporting goods store.  Look up the formulas for your “target heart rates” and then keep track of yourself.  This is the best way to know how hard you are actually working.  I know that a client can tell me “I’m definitely at 90% now, really”, but if the heart rate monitor says they are at 50% I can push them a little harder.  We are exercising for results after all, right?

All in all, getting at least some exercise is better than getting none.  I think we all know that.  But why not try to incorporate some things into your routine that will actually help make you more healthy, prevent disease, increase your energy, and just overall make you feel better instead of always just hitting the weights and getting “bigger”.  Just a thought.  And if you need some assistance in creating a program tailored just for you, just go to my contact page.

Best,

Brian Lamphier  CPT, ACSM, CHHC, AADP

Primary Food, Provided By George Carlin

In the Holistic Health community some of us refer to the “Primary Foods” of life.  This is a term and idea that I learned from my mentor, Joshua Rosenthal, who is the Founder and Director of The Institute for Integrative Nutrition where I studied to become a Holistic Health Coach.  What is Primary Food?  In a nut shell, it is the things other than the food we put into our mouths that sustain us.  Healthy relationships, a career we enjoy, regular physical activity, and a sound spiritual foundation.  Without these things in balance, all the kale in the world will not make you healthier.  I came across this message from the late George Carlin and I had to share it here.  It exposes our deficiencies in the “Primary Foods” of life in today’s world as well as the simple solutions to make it a better place.

George Carlin’s wife died early in 2008 and George followed her, dying in July 2008. It is ironic George Carlin – comedian of the 70’s and 80’s – could write something so very eloquent and so very appropriate. An observation by George Carlin:

“The paradox of our time in history is that we have taller buildings but shorter tempers, wider Freeways, but narrower viewpoints. We spend more, but have less, we buy more, but enjoy less. We have bigger houses and smaller families, more conveniences, but less time. We have more degrees but less sense, more knowledge, but less judgment, more experts, yet more problems, more medicine, but less wellness. 
We drink too much, smoke too much, spend too recklessly, laugh too little, drive too fast, get too angry, stay up too late, get up too tired, read too little, watch TV too much, and pray too seldom. 

We have multiplied our possessions, but reduced our values. We talk too much, love too seldom, and hate too often.

We’ve learned how to make a living, but not a life. We’ve added years to life not life to years. We’ve been all the way to the moon and back, but have trouble crossing the street to meet a new neighbor. We conquered outer space but not inner space. We’ve done larger things, but not better things. 

We’ve cleaned up the air, but polluted the soul. We’ve conquered the atom, but not our prejudice. We write more, but learn less. We plan more, but accomplish less. We’ve learned to rush, but not to wait. We build more computers to hold more information, to produce more copies than ever, but we communicate less and less. 

These are the times of fast foods and slow digestion, big men and small character, steep profits and shallow relationships. These are the days of two incomes but more divorce, fancier houses, but broken homes. These are days of quick trips, disposable diapers, throwaway morality, one night stands, overweight bodies, and pills that do everything from cheer, to quiet, to kill. It is a time when there is much in the showroom window and nothing in the stockroom. A time when technology can bring this letter to you, and a time when you can choose either to share this insight, or to just hit delete. 

Remember to spend some time with your loved ones, because they are not going to be around forever.

Remember, say a kind word to someone who looks up to you in awe, because that little person soon will grow up and leave your side. 

Remember, to give a warm hug to the one next to you, because that is the only treasure you can give with your heart and it doesn’t cost a cent.

Remember, to say, ‘I love you’ to your partner and your loved ones, but most of all mean it. A kiss and an embrace will mend hurt when it comes from deep inside of you. 

Remember to hold hands and cherish the moment for someday that person will not be there again.

Give time to love, give time to speak! And give time to share the precious thoughts in your mind.

And always remember, life is not measured by the number of breaths we take, but by those moments that take our breath away.”

 

 

 

The 10 Day Detox/Cleanse

One of the services I offer in my practice is the 10 Day Detox/Cleanse.  I fully plan to fill you in on what my program has to offer, but before that let’s take a quick look at the ins and outs of this whole phenomenon.

It seems these days that we hear quite a bit about “detoxing” and “cleansing”.  Chances are  that anyone reading this right now knows someone who is doing one or just completed one or is planning to do one.  The first thing I would like to address here is the difference between a detox and a cleanse.  They are not exactly the same.  I could ramble on for pages about the clinical descriptions of the two, but that can get a bit confusing for the reader as well as me.  Since I am a big picture kind of guy, here is a big picture kind of description.

A cleanse is aimed at doing a vigorous and thorough spring cleaning of your gut.  It’s focus is to clean out all of the debris that has trapped itself along your digestive tract i.e. your small and large intestines, which therefore disrupt the abilities of the healthy bacteria colonies within your gut.

A detox is aimed at actually detoxifying your body.  This means allowing your liver to properly and effectively remove toxins that have built up in your system, such as toxins from foods(pesticides, herbicides, hormones, ammonia, steroids etc.), the environment(the nasty stuff we breathe in on a daily basis), heavy metals(mercury, aluminum, lead etc.) and so on.

The nice thing about my program is that you achieve both of these things during the 10 days.

Who needs a detox?

It’s my professional opinion that anyone who has never done a detox most likely could use one. However, if you are skeptical, here are just a few symptoms that may indicate that you are in need of a detox/cleanse.

  • Feeling tired and having a lack of energy
  • Feeling bloated and gain weight easily
  • Digestive problems, frequent upset stomach
  • Headaches
  • Trouble sleeping
  • Difficulty concentrating
  • Sore muscles for no apparent reason
  • Easily get sick

What to expect during my 10 Day Detox/Cleanse

You will be detoxing as well as cleansing during your 10 days. In fact I personally don’t see the purpose of doing any kind of cleanse if you don’t plan to get your body properly detoxifying as well, otherwise in a short period of time we are right back to where we started.  I use Metagenics products for the Detox part of your program, specifically Ultraclear Renew Medical Food as well as Advaclear.  I use Metagenics because I fully believe in their efforts to produce clean and natural supplements and medical foods.  For more info on Metagenics click here.

The cleanse portion is accomplished by following a very specific diet during the 10 days.  The great thing about my program is that you do get to eat. This is how we cleanse.  You will be eating whole, nutritious, clean foods.  What makes my program unique to so many others is that you will get unlimited email support, a one time optional 15 minute phone consultation to get you prepared, and many healthy and simple recipes to get you through the 10 days. Still skeptical?  I like to look at it like this:  Life is a very long time.  10 days is just a blip on the screen.  It’s over before you know it, and you are better off as a result.

Does this sound like something you want to do?  Contact me today and let’s get started to a cleaner and more healthy you!