Why you should be eating broccoli

Vegetables have an impressive way of offering a widespread benefits to your health. Broccoli is no exception. When you’re eating broccoli, you’re getting dozen, maybe even hundreds, of super-nutrients that support optimal health and performance.

Why it’s a superfood?

High in Vitamins A, C and K, along with fiber and folate;
Good source of magnesium, manganese, potassium, sulforaphane, quercetin and other antioxidants.

Healthy evidence

Broccoli contains phytochemicals. It is high is the flavonoid quercetin and in sulforaphane, both protect the body against cancer. Potassium and folate also help prevent cardiovascular disease. Other antioxidants provide anti-bactierial and anti-viral activity.

Here is a short list of some of the science backed health benefits of broccoli:

Arthritis;
Cancer;
Blood pressure and kidney disease;
Anti-aging and immune system health;
Heart health, especially for diabetics.

Making the most of Broccoli

Broccoli’s phytochemicals and heat sensitive nutrients such as folate are best retained by either not cooking, steaming or lightly sauteing.

Boiling Broccoli reduces the level of active anti-carcinogenic compounds, with losses of approx 20% after 5 min and 40% after 10 min.

Another way to enjoy the many health benefits of broccoli is by eating its sprouts. Fresh broccoli sprouts are FAR more potent nutrient dense than mature broccoli. They have about 50 times the amount of cancer fighting power of mature broccoli. This means more bang for buck.

Broccoli sprouts can be grown at home quite easily. They don’t have to be cooked and can be added to salads.

broccoli-sprouts

An introduction into kettlebell training

What is a kettlebell?

It’s a cannonball with a handle. It’s an extreme handheld gym. It’s a great strength and conditioning tool.

The kettlebell can deliver high level all-around fitness. Functional strength. Staying power. Flexibility and mobility. Fat loss without the dishonor of an aerobics class. Kettlebells can be used virtually anywhere.

Kettlebells are traditionally measured in poods. An old Russian unit of measure, a single pood weighs 16 kilograms (kg).

The general rule of thumb is that men should start with a 16 kg kettlebell. An experienced athlete can start with a 24 kg kettlebell.

For women, it is suggested that they start with an 8 kg kettlebell and 12 kg if they’re an experienced athlete.

Kettlebell safety 101
Below is a short list of rules on how to use a kettlebell safely as stated in the book Enter the Kettlebell written by kettlebell master trainer Pavel Tsatsouline.

Check with you doctor before you start training;
Always be aware of your surroundings;
Wear flat shoes;
Never, never contest for space with a kettlebell;
Practice all safety measures at all times;
Keep moving once your heart rate is high;
Build up your training load gradually using common sense, and always listen to your body;
Instruction can not cover all contingencies, and there is no substitute for good judgement.

The kettlebell sumo deadlift
The first movement to master is the kettlebell sumo deadlift. This movement requires the athlete to safely pick up the kettlebell from the floor.

Taking a comfortable stance, with feet slightly turned out. Sit back as you would in a high chair, and pick up the kettlebell with both hands by extending your hips and knees.

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The checklist:

Your arms are straight; the legs are doing all the lifting.
Your knees are pointing in the same direction as your slightly turned-out feet.
Your heels are planted. You are sitting back, rather than dipping down or bending forward.
Your back stays straight throughout. Don’t confuse “straight” with “vertical”! “Straight” in this context means “not rounded.”
You are looking straight ahead, not up or down, at all times.

Once you have mastered this simple and functional movement you will be ready to progress on to more advance kettlebell movements such as:

The kettlebell swing;
The kettlebell get-up;
The kettlebell snatch.

I have personally used kettlebells with great success over the years and can attribute a large part of my own physical conditioning to the kettlebell.

The Burpee: the ultimate conditioning tool

The burpee is a staple in many conditioning routines, and for good reason. This simple exercise can be done almost anywhere, by almost anyone.

To perform a Burpee:

Begin in a squat position with hands on the floor in front of you.
Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended.
Immediately return your feet to the squat position, while simultaneously pushing “up” with your arms. You will perform a pushup as you return your feet to the squat position.
Leap up as high as possible from the squat position. Repeat, moving as fast as possible.

Burpee benefits
Some of the benefits of adding burpees to your workout routine:

Strength;
Total body conditioning;
Improved anaerobic capacity;
Improved body composition; and
Weight loss.

It’s not a Squat Thrust
At first glance, you may associate the burpee with a traditional squat thrust. Squat Thrusts are typically performed without the vertical jump. With a squat thrust, you simply “stand up” before returning to the squat position. Squat thrusts are much easier than explosive burpees.

Variations
There are many variations to performing burpees. Some will lower the intensity, while others will increase it. They include:

Burpees without a push-up;
Dumbell Burpees;
Weighted Vest Burpees; and
Medicine Ball Burpees.

With or without weighted resistance (dumbbells, vests, medicine balls, etc.), a regular dose of burpee conditioning will provide immediate, and drastic improvements in your physical fitness.

Burpee Intervals
Burpee Intervals are one of the best conditioning drills. Here is one of my favorite Burpee conditioning workouts from Infinite Intensity by Ross Enamait.

Begin with 30 seconds of Burpees, and immediately follow with 30 seconds of shadow boxing. Continue this pattern for a full 2 or 3-minute round.

The Round

30 sec x Burpees;
30 sec x shadow boxing.

Beginners

4 x 2-minute rounds with 1 minute of rest between rounds.

Intermediate

6 x 2-minute rounds with 1 minute of rest between rounds; or
4 x 3-minute rounds with 1 minute of rest between rounds.

Advanced

6 x 3-minute rounds with 1 minute of rest between rounds.

Master

6 x 3-minute rounds with 30 seconds of rest between rounds.

Energy systems of the body (simplified)

ATP broken down

The first thing to remember is that ANY muscle contraction or physical effort is due to a molecule called adenosine triphosphate (ATP). When an ATP molecule is combined with water the last of three phosphate groups splits apart and produces energy. This breakdown of ATP for muscle contraction results in adenosine diphosphate (ADP). The limited stores of ATP must be replenished for the physical effort to continue; so chemical reactions take place to add a phosphate group back to ADP to make ATP.

How ATP is produced
Take three different activities and put them on a continuum. On one end would be a quick, explosive burst such as throwing a punch. On the other end would be an extended, lower-level event such as walking five miles. Between the two could be anything. An intense twenty-second activity, one minute of constant force exertion, or a five-minute event with varied intensities of effort.

The three energy systems
Conventionally, there are three energy systems that produce ATP:

ATP-PC;
Glycolytic or lactic acid;
Aerobic or oxidative.

All systems are available and “turn on” at the onset of any activity. What dictates which one (or two) is relied upon the most is the effort required.

ATP-PC system – maximum power / short duration
ATP and phosphocreatine (PC) compose the ATP-PC system, also sometimes called the Phosphogen system. It is immediate and functions without oxygen. It allows for up to approximately 12 seconds (+ or -) of maximum effort. During the first few seconds of any activity, stored ATP supplies the energy. For a few more seconds beyond that, PC cushions the decline of ATP until there is a shift to another energy system.

Examples:

100m sprint;
Discus throw;
Weight lifting.

Lactic acid system – moderate power / moderate duration
Now it becomes more complicated as the energy demands shift to this system. The glycolytic or lactic acid system is the “next in line” tool after the ATP-PC system runs its course. Dietary carbohydrates supply glucose that circulates in the blood or is stored as glycogen in the muscles and the liver. Blood glucose and/or stored glycogen is broken down to create ATP through the process of glycolysis. Like the ATP-PC system, oxygen is not required for the actual process of glycolysis (but it does play a role with the by-product of glycolysis: pyruvic acid).

Here is where it gets interesting. After maximum power declines around 12 seconds, further intense activity up to approximately 30 seconds results in lactic acid accumulation, a decrease in power, and consequent muscle fatigue. This high, extended effort is labeled “fast” glycolysis. Exerting further effort up to approximately 60 seconds results in another drop in power due to the shift in dependence on the oxidative system.

Enter “slow” glycolysis into the discussion. Remember that the by-product of glycolysis is pyruvic acid. In fast glycolysis, more power can be generated, but pyruvic acid is converted to lactic acid and fatigue ensues quickly. Slow glycolysis is different. Relatively less power is generated, but pyruvic acid is converted to acetyl coenzyme A (acA), fed through the oxidative Krebs cycle, more ATP is produced, and fatigue is delayed.

Examples:

400m sprint;
800m sprint.

Aerobic system – low power / long duration
Your maximal effort was fueled initially by the ATP-PC, but your performance declines. Continued effort results in further decline, either via fast glycolysis (quick decline) or slow glycolysis (slower decline). You’re now entering the complex world of the low power but longer duration aerobic or oxidative system.

Examples:

5km run;
long distance running or walking.

The effort demand is low, but ATP in this system can be produced three ways:

Krebs cycle;
Electron transport chain;
Beta oxidation..

First, the science. The Krebs cycle is a sequence of chemical reactions that continues to oxidize the glucose that was initiated during glycolysis. Remember the acA? It enters the Krebs cycle, is broken down in to carbon dioxide and hydrogen, and “bang” two more ATP molecules are formed.

The problem is, the hydrogen produced in the Krebs’s cycle and during glycolysis causes the muscle to become too acidic if not tended to. To alleviate this, hydrogen combines with several enzymes and is sent to the electron transport chain. Through more chemical reactions in the electron transport chain, hydrogen combines with oxygen, water is produced, and acidity is prevented. Notice this takes time due to the need of oxygen, which is why the oxidative energy takes a while and intensity of effort declines (i.e., max effort sprints become a slow jog/walk).

The Krebs cycle and the electron transport chain metabolize triglycerides (stored fat) and carbohydrates to produce ATP. The breakdown of triglycerides is called lipolysis. The byproducts of lipolysis are glycerol and free fatty acids. However, before free fatty acids can enter the Krebs cycle they must enter the process of beta oxidation, where a series of chemical reactions downgrades them to acA and hydrogen. The acA now enters the Krebs cycle and fat is metabolized just like carbohydrates.

Simply put…
Due to the time-line, the aerobic system provides energy much more slowly than the other two systems, but has an almost unlimited supply (in your adipose tissue – yeah, that fatty stuff you can pinch). The aerobic system by itself is used primarily during complete rest and low-intensity activity. It can produce ATP through either fats (fatty acids) or carbohydrates (glucose).

Hopefully that was simple enough to understand. It is important to have a basic understanding of these energy systems when developing a training program for everybody ranging from the weekend warrior to the elite level athlete.

Coconut Oil Coffee: optimizing overall performance

There’s just something about a morning coffee/espresso that gives a higher enjoyability in which to start the day.

Adding coconut oil to your morning coffee will make you feel energized, alert and focused without the traditional coffee crash. Coconut oil also supports healthy body fat metabolism and can help increase muscle mass.

Coconut oil is mostly made up of the medium-chain triglyceride (MCT), lauric acid (about 45-50%). Some advantages of MCT’s include:

MCTs are absorbed quickly by the body (digestion) and can be used for immediate energy;
MCTs enhance ketone production which have therapeutic (energy/cognitive) and nitrogen retention (protein sparing) advantages;
MCTs have been shown to boost immune function;
MCT rich diets have been shown to increase metabolic rates; and
MCT rich diets shown to better reduce hunger/suppress appetite.

The potential to not only have more immediate and stable energy but also control hunger/appetite better (reducing rebound eating tendencies), makes it a no brainer for a lasting lean lifestyle plan.

Coconut Oil Coffee
Just 3 easy steps to enjoy this energy boosting drink:

Put your coconut oil in a cup (1-2 tablespoons);
Add in your hot coffee or espresso (tea is also an option);
Stir and enjoy.

For variation you can also add collagen and some cinnamon, or to make the infamous Bulletproof Coffee you can add some grass-fed butter!

Pre-workout Coffee
Why coffee before training? Caffeine, of course. Caffeine triggers the muscles to start using fat as an energy source rather than carbohydrate sugars. Some of the other benefits of coffee taken pre-workout include:

Increased athletic endurance performance;
Increased strength and power performance;
Reduced perceived exertion level.

As little as 3-5 milligrams of caffeine (per kilo of body weight) is all that is required. For most people, that is roughly 1-2 espresso coffee’s taken within the final 60-90 min prior to a workout or race.

Note
It takes nearly twice as much Red Bull and nearly 3 times as much tea to equal the caffeine in coffee.

Try it out for yourself and tell me what you think of it.

Vitamin D: the benefits

Vitamin D may be the single most important organic nutrient for your overall health. In fact, if this were a drug, it would be considered the discovery of the century.

– Al Sears, M.D., Your Best Health under the Sun

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Vitamin D, commonly mistaken for a vitamin is actually a prohormone (the precursor of a biologically active hormone). Vitamin D has no requirement to be eaten, as humans can meet all their requirements by getting enough sunlight exposure. It is critically important for the development, growth, and maintenance of a healthy body throughout its entire lifespan.

Vitamin D has been shown to be critical in (but not limited to):

Reduce inflammation;
Help with fat metabolism;
Help with cancer prevention, including skin cancers;
Help prevent autoimmune diseases;
Help prevent cardiovascular disease;
Help prevent types 1 and 2 diabetes;
Help the absorption and use of calcium and phosphorus;
Help promote bone and muscle heath.

How much do we need?
The vitamin D council has the current recommendations (these are only estimated amounts):

Healthy children over the age of 1 years – 1,000 IU per every 25 lbs of body weight;
Healthy adults and adolescents – at least 5,000 IU;
Pregnant and lactating mothers – at least 6,000 IU;

Additionally, children and adults with chronic health conditions such as autism, MS, cancer, heart disease, or obesity may need higher amounts.

There is difference among some organisations with regards to recommended daily intakes. This is due to researchers For example, the Food and Nutrition Board has the current recommendations:

Healthy children over the age of 1 years – 600 IU;
Healthy adults and adolescents – 600 IU;
Pregnant and lactating mothers – 600 to 800 IU.

The Food and Nutrition Board recommended daily intakes are the official recommendations by the United States government.

The Australian recommended daily intakes are as follows:

For those who get some sun exposure and are under 70 years – 600 IU / over 70 years – 800 IU;
For those who get very little or zero sunlight of all ages – 1000 IU to 2000 IU.

Where do we get it?
The best source is obviously the sun. Scientifically speaking, Vitamin D is obtained via a process where UVB radiation from sunlight converts cholesterol into D3. Certain animal foods and products, such as cod liver oil, salmon, makerel, sardines, beef liver and pasture raised eggs also contain Vitamin D.

Vitamin D and sun exposure
The human body was designed to receive vitamin D by producing it in response to sunlight exposure. Since this is the way Nature intended, it should be considered the method of choice. Conservative estimates place ancestral levels around 10,000 – 20,000 IU per day from direct sun exposure.

The human body can produce this amount in a very short time so over exposure isn’t necessary. Basically, the requirement to produce enough Vitamin D in a single day is to be in direct sunlight (as much skin exposure as possible) for about half the amount of time it takes for your skin to burn (turn pink).

The below map of Australia give an estimate of how much sun exposure is required to meet daily requirements. As you can see it doesn’t take too long in the summer months, with more time required during the cooler months.

Aus Vit D sun map

Even if you decide to stay out in the sun for an extended period of time, you body has a way of shutting down its production of Vitamin D. You will just stop producing it when you don’t need it.

What about sunscreen?
Ingredients in the majority of sunscreens block both UVA and UVB radiation. As mentioned earlier, UVB is responsible for producing Vitamin D. Only recently, have scientific bodies began to agree that it is UVA radiation that causes the deadly melanoma.

Sunlight exposure has a paradoxical effect that is both good and bad. Chronic, long term exposure to the sun, such as lifeguards and other outdoor workers experience, is protective from melanomas and other cancers, where as intermittent, infrequent intense burning, followed by little sun exposure, may promote this deadly form of skin cancer and many other cancers.

– Dr Loren Cordain, Ph. D., The Paleo Answer

Sunscreen with a SPF factor of 15 blocks 93% of UVB radiation, the type that is actually required by the human body to produce Vitamin D. SPF 30 and SPF 50 sunscreens block out 97% and 98% respectively. To be effective, all sunscreen, regardless of strength, should be reapplied every two hours. Also, the “reddening” of the skin is a reaction to UVB radiation alone and does not give any indication to the amount of UVA radiation damage.

So, blocking UVB radiation isn’t the smartest idea going around as this is the spectrum of light that stimulates Vitamin D production within the body. How does one stay sun smart and still benefit from sufficient Vitamin D production?

One method could be to apply sunscreens liberally at the beginning of the summer and as your base level tan is produced you could lower the SFP of your sunscreen until your using very little, if at all (remember, the best protection against unwanted UV radiation is a good tan, some shade or a hat).

Finally, the human species has evolved in the great outdoors and with direct sun exposure, thus having an actual nutrient requirement for it. Don’t deprive yourself of your day in the sun.

Why Paleo?

“Ten thousand years ago the Agricultural Revolution was the beginning of a drastic change in the human diet that continues to this day. Today more than 70% of our dietary calories come from foods that our Paleolithic ancestors rarely, if ever, ate. The result is epidemic levels of cardiovascular disease, cancer, diabetes, osteoporosis, arthritis, gastrointestinal disease, and more.”

– Dr. Loren Cordain

The Paleo Diet is based upon everdyday, modern foods that mimic the general diet of pre-agricultural, hunter-gatherer societies. It focuses on consuming whole, nutrient dense foods such as, meats, seafood, fruits, vegetables, nuts and healthy fats.

Conventional wisdom would suggest that the paleolithic man had a far shorter lifespan than what is the norm for today, although multiple studies have shown that a large percentage of the population lived into their 60’s and were virtually free of chronic degenerative disease. Taking a look at modern day hunter gatherer societies such as the Inuit people of the Arctic region, you will find that they live free of modern disease until they adapt a more modern diet.

Basically, with the Paleo Diet, one will be returning to the diet that humans are genetically designed to eat.

Foods to Eat

Meats, poultry, seafood, eggs, vegetables, fruits, nuts and plenty of healthful fats.

Foods to avoid

Cereals and grains, legumes, vegetable and seed oils, sugars (including artificial sweeteners) and diary (can be a moderation food if tolerated well).

Some of the benefits of a Paleo Diet

improved body composition
weight loss
increased energy and focus throughout the day
increased athletic performance
improved sleep quality
omega-3/omega-6 balance
reduced systemic inflammation
reduced risk of modern disease assosiated with metabolic syndrome such as, hypertension and cholesterol, diabetes, cancer, cardiovascular disease, osteoperorsis, and anything ending in “itis”

Just another low carbohydrate diet?

The Paleo Diet is generally thought of as a low-carbohydrate, moderate to high protein and fat, nutrient dense diet. People who choose a lower carbohydrate approach generally have weight loss as a goal. Athletes on the other hand, require a greater carbohydrate intake to help with recovery from repeated physical efforts. Depending on the individuals requirements (ie: weight loss, reduce insulin resistance, athletic performance, etc.), you can adjust accordingly.

Most modern low-carbohydrate diets are really high in protein and only contain moderate levels of fats much lower than the Paleo Diet. Whilst a modern low-carbohydrate diet may be great at promoting weight loss, many people who follow these diets only achieve short term success.

When compared to modern day low-carbohydrate weight loss diets, the Paleo Diet includes 100% of the nutritional elements (correct ratios of protein, fat, carbohydrate, vitamins and minerals) required for both weight loss and promoting health and well being.

My own experience with the Paleo Diet

I have been using ancestral type diets for approximately six years now. In that time I’ve dropped nearly 8kg (without muscle loss) and currently I weigh about the same as I did ten years ago. I am bit more liberal with my nutrition these days. I’ve returned high quality full fat diary products like butter and some cheese back into my diet with success. I’ve never felt better. I’m rarely sick. I’m faster, fitter and stronger than ever.

But the biggest positive would have to be the reduction of acne. I had tried various medications and creams over the years but was unable to relieve facial acne. It wasn’t until after I had noticed my face had completely cleared that I learnt about the link between insulin resistance and acne. These days I’ll only have a minor breakout if I consume consecutive meals with high-glycemic load carbohydrates.

Feel free to comment on your own experiences with Paleo type diets or contact me if you have any questions and would like more information.

Welcome

Welcome. This blog will be targeting just about anybody who is interested in improving their overall quality of life, is interested in sports performance, improved body composition, weight management or even disease prevention.

All of the above areas can be achieved easily by following simple guidelines that were set out by previous generations. They ate whole foods (both animal and plant based), moved around frequently, had solid social connections and got adequate sleep.

Sounds simple? You would be surprised at how challenging it can be to achieve in the modern world. Fast foods, social media platforms, 24-hour trading are just some of the distractions in modern society.

Most of the information shared on this site will fall under one of the following categories:

Nutrition;
Training; and
Lifestyle.

It is basically a collection of information and lessons learned with regards to optimising human performance that I have picked up along the way.

Feel free to comment on topics, ask questions and share your own knowledge and experiences. After all, we’re all here to learn, adapt and evolve…