Top Articles Of 2013.

Happy New Year ! I want to take this time to thank you for all of your support, for continuing to read my articles. My hope is that the readers benefit from these articles and they open your eyes to whats out there as far as health and fitness.  It is a cliche but I love the beginning of the season, when everyone starts out with the same record and has the same chance of winning it all. While we are closing one year out another is beginning.  It's interesting that we don’t feel the same way fresh start feeling about a year or at least we do the first couple of weeks then the desire and commitment to our resolution tends to wane. Truthfully you are lucky if you can sustain your resolve that long. My solution is forget about Wednesday and start today. Why not? Whats holding you back? Do you remember that first summer when you gave into you're daring side? Maybe you derived a thrill from going on a roller coaster or into a haunted house, that youthful exuberance unabashed enthusiasm. You had butterflies in your stomach hands sweaty nervous feeling all over. The haunting build of the chain lift  as you ascend the lift hill before the initial drop, then  you are launched forward by the kinetic energy as you go into the second peak. You learned to love that feeling, running back to get on line, begging your parents for tickets. Lets be completely honest that person would not wait until Wednesday to get on the ride, you're certainly not going to strap into the ride hung over.  This is your new adventure make it fun, commit to it for 21 days or a month.  Whether is quitting smoking an exercise regiment or a new way of eating make a commitment of time and to have fun. If you're not having fun, you won't stick to it.  This last year has been much like a ride on a roller coaster full of ups, downs and everything in between. This is the first year of this blog the purpose of which was to spread information and help people. I have come to find it has helped me more than anyone else, it has helped me to find my voice again, allowed to me to delve deeper into issues that interest myself and others. It has also created more questions about some subjects rather than resolving already existing questions. It has also put me in touch with some of my readers, allowing for an exchange of ideas, interests as well as some brainstorming sessions.  I am writing this post today about the top four articles of the past year, the articles were picked by the amount of times they were read. This is a tool that is utilized to determine what people are interested in and what subjects people want to read about in the future.  So how do we do this….. Lets do it top 40 Casey Casem style make that Ryan Seacrest style otherwise I am dating myself. 

Coming in at number four is 

Food Love Mediterranean Style: Our take on the Mediterranean Diet 

 Food Love Mediterranean Style: Our look at the Mediterranean Diet

The title of this one is pretty self explanatory, we look at the many benefits of transitioning to a Mediterranean style diet. It benefits the cardiovascular system, peoples cognitive abilities,  as well as has been shown to extend lives.

Rounding out the Top Three is 

Shut up and Lift Like a Girl! Ten Reasons Women should life weights 

http://speezyathletics.blogspot.com/2013/05/shut-up-and-lift-like-girl-10-reasons.html

This article allowed me to be a little sarcastic but get some good points across that women more than men should be throwing the iron around or moving some weight. Crossfit has become the fitness whipping boy this last year, but it has many positive aspects one of them is it has women lifting weights. Which is a fitness industry coup in my eyes as most women are reticent to look at weights let alone lift heavy weights.

Our runner up for the top read article of the year is entitled Top 10 Supplements for Joint Health.

http://speezyathletics.blogspot.com/2013/08/top-ten-supplements-for-joint-health.html

It is my portion of an article that was a collaborative effort with Dr. Robert Silverman. This was   inspired by “Pills, Tape and Lasers.” the final article in a five part joint health series. In the article we shed light on some solutions you may be aware of, and hopefully opened your eyes to options available to you. As new treatments arise for inflammation and joint disease I will review the research and push it out you. Keeping that in mind I have seen some new interesting equipment along with treatment modalities. All of which should appear in a future article. 

The Top article as set down by the folks at the home office is ……Jump Around! A case for plyometrics.

http://speezyathletics.blogspot.com/2013/06/jump-around-case-for-plyometrics.html

In the numero uno article we look at plyometrics, it is an introduction of another training tool for your tool box.  We have a rough outline of its history along with some of the benefits that can be attained in implementing them into you're training program. As well as warnings with regard to overusing this training modality.

We had to push back the release date for the GMO2 article a week as it needs and deserves to be fully formed idea when you read it. In the coming year we will have follow up articles on plyometrics, a mobility and nutrition. I expect 2014 to be a busy year with the launch of the Functional Fitness Systems website, speaking engagements along with seminars and always getting people to move better, feel better and look better. If you have any fitness related questions please put them in the comments and I will get back to you. Thank you for taking this  journey with me and have a Happy Healthy New Year.

Holiday Shopping Guide for Your Fitness Fanatic

The holiday season is in its full frenzy, being that there is only one weekend left until Christmas. I have never failed to be surprised by peoples behavior during this time of year. The total disregard for one another when shopping, for me things like that take the fun out of this time of year.  I am not talking about Santa Con either, if you want a laugh look at Anthony Bourdain's twitter timeline. He completely torches the event and the behavior of the participants. This article is the belated follow up to the Holiday survival guide, it's the Holiday Shopping Guide for Your  Fitness Fanatic in your life.  I come from a large family with a lot of adults as a way to ease the spending we have a grab bag which can be fun. But it can be tough to if you get someone you're not that close to, or your pick me as it's not always easy to buy gifts. So I have started to use an Amazon Wishlist you can almost anything on Amazon from toilet paper to vacations to an ATV. This is a list you can use for the person in your life that is either a gym rat, a fit mom, a runner, a weekend warrior or someone interested in general fitness.  Onto the list 

TRX Suspension Trainer Basic Kit & Door Anchor:  This is a comprehensive home gym in a bag. No literally it comes in a mesh bag the size of a lunch bag. It weighs less than 2 pounds, it can be used anywhere, anytime you want. All you need is an anchor point a door, a tree or any number of points higher than 6 feet. You get the suspension trainer p2 model, try door anchor, 65 minute Basic Training DVD, a 35 page workout guide, and two bonus circuit training workouts. Cost is  $189.94  

Ultimate Sandbag Core Training System by Power Systems: the ultimate sandbag is designed to meet the demands of elite strength and conditioning needs. The ultimate shell comes with 5 handles as wells as 2 side flaps that allows trainees to grab onto the shell itself. It comes with two 20-40 pound filler bags(loadable from 25-80 pound max), free instructional DVD, Booklet & Poster. Cost is $135.99 

Feetures Elite Running Socks: are a light cushioned for extra protection and increased comfort. It comes with no seem and fibers that wick away moisture keeping feet dry and odd free. Cost ranges from $13.67-$15.00  Bodyglide: anti chafe balm:Stops Trouble Before It Starts. #1 because it’s uniquely dry, dependable, reliable, and comfortable, and not the least bit wet or messy. Bodyglide Anti-Chafe balm is the most talked about, most effective skin lubricant. Great for daily use, sports and fitness, and at work. It’s the one anti-friction product used head to toe. Gentle to the skin, yet it’s “most trusted” for protecting feet, thighs and the upper body by marathon and ultra runners, and for more than a decade, the official skin lubricant of USA Triathlon. Cost for 2.5 ounces is $14.99

Race Registration  This is a welcome gift for any Runner especially if you run the race with them. This works especially for those hard to get people who seem to have everything, because rather then giving them stuff. You are giving them an experience. Cost will vary.

Gym Boss Interval Timer: This is one of my favorite tools, it can be used for everyone from a beginner to advanced fitness enthusiasts. Often times I will give the Gym Boss to clients for home use. It can be used as either a stop watch or as an interval timer for tabata workouts. Cost is $19.95 

SPRI Xertubes Advanced Traveling Trainer:This Advanced kit comes with green (light), red (medium), and blue (heavy) Xertubes. Xertubes are made with SPRI's exclusive Tuff Tube material, which is designed to stand up to the rigors of professional use. It comes with a durable, lightweight black nylon bag with zippered enclosure, an interior mesh pocket, hand strap, and loops for attaching to a belt. It also features a 26-minute exercise VHS video and Michael Sena's personal training workout programs and dining guide packed with nutrition tips for the traveler. 3 SPRI Xertubes (light, medium, and heavy), door attachment, exercise video, printed instructional guide, diner's guide, personal training workout program, portable carrying case. Cost is $39.95

Foam Roll or Training Softball Foam rolling is a self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry. This effective and simple to do technique delivers positive, feel good results. Foam rollers have become easily accessible, either shared at the gym or found in almost any sporting goods aisle to bring home for a minimal investment. Using the foam roller can deliver improvements in flexibility, muscle recovery, movement efficiency, inhibiting overactive muscles, and pain reduction with just minutes of application. Self myofascial release  can be done with many different tools, I like the training softball and a foam roll. A 36 in foam roll costs around $18.99, a training soft ball costs $2.99.

Fitness Gift Certificate Soul Cycle, Yoga Classes, Personal Training Sessions: What could be better than giving the gift of fitness? You can put this into the same category as registering your fitness nut for a race. They may have enough gadgets or performance wear to rival a dicks sporting goods. But with this gift they are getting a new experience. Maybe you know a trainer who can take time off of their 5k or an expert who can up their recovery. The cost of this can vary as well.

BPA Free Water Bottles: BPA stands for Bisphenol A  a toxic chemical that leaches into the water it is normally found in water bottles. It mimics estrogen so when it enters your blood stream it artificially stimulates your estrogen production. This leads to fat gain and increased size of fat cells, water retention, low testosterone, and bloating. One thing I have to add the longer the water bottles is exposed to sun, manipulation and air the more BPA leaches into your water. Once you switch to glass or stainless steel containers to store food, this will not only give you piece of mind but keep your fitness nut in good health. The cost will vary with this as well. 

Gift Certificate to Buffalo Gal or a Specialty Meat Store:Buffalo Gal, is based out of Houston, Minnesota offers a complete line of delicious and affordable bison meat, elk, wild boar, and smoked poultry. I personally use and have used Buffalo Gal. They have a gift giving center with a number of choices that is bound to please even the pickiest of eaters. The cost will vary depending upon the package selected. 

Honorable Mention 

Rock Tape or Kinseio-Tape:With over 25 years of research, development and clinical use, Kinesio Tex Tape Gold, with the original wave-pattern adhesive design, has become the standard in elastic therapeutic taping. Kinesio Tex Tape Gold offers a gentle and effective approach to re-education of the neruromuscular system while also improving blood/lymph circulation, relieving pain and providing comfort and stability for your patient care needs. Ideal for patellofemoral treatment, shin splints, plantar fasciitis, rotator cuff injuries and carpal tunnel syndrome. Kinesio Tex Tape Golds 2 design is our most versatile size of tape. The 2 design is perfect for your average sized patient and is easy to use for all four of our most common taping strips (I strip, Y strip, X strip and Fan strip). Our 2 tape is perfect for taping applications all over the body. Cost will vary.

 This is a comprehensive list. But if you see something I left out, please give me some feedback in the comments. Also I hope some of you are taking me up on the 5 Lb year end challenge. I am offering free consultations for those interested in working with me, we will do an assessment and go over your goals to see if we would be a good fit. In the next article we will be about GMO’s and the environmental effects as well as on the GMO Label movement. I will be sporadically posting some of the meals I eat with recipes and pictures. I invite you to contact me with healthy meals along with recipes with pictures so I can share them as well.  As always please read and share this blog. 

Holiday Survival Guide

Welcome to the holiday survival guide. Yes, you will need it, unfortunately it not yet available to non english speakers so pass it on and translate it. The idea came about for this article came from a couple of different places, one of my favorite television shows The Walking Dead. The realization that the holidays this year will be tough with the loss of loved ones this past year. As well as the repeat conversation (not with myself) or thought I keep having, we need an owners manual for the human body. When you by any number of things you get a guide book of what to put in it, what to leave out, if you cant get an answer in the book google it! Why not something for the human body, so that we can stop burning money on medications for conditions that could have been prevented. We currently have a multi tiered problem when it comes to health and fitness today. The food supply is backwards in that the healthiest of foods is the exception not the rule and getting them is cost prohibitive. Studies have shown that obesity rates are higher in lower income household’s it's simply a fact. We need a reset on the health care industry, more education about nutrition and exercise. People have been lied to when it comes to help and fitness, if it does not sound right investigate it. This is not 1976 where you need to sit back and take someones word for it. Do some research!   Last but not least we put working out off until later, then later never comes. We need to get it  together and make it happen. The issue is the ongoing treatment of symptoms of the issues and the issue itself which is  inflammation. Someone I know in passing has been walking around with all manor of braces on their ankle it went from an ace bandage to a neoprene sleeve to a walking boot. I ask how the ankle is or how the treatment is going its always the same if the ankle does not get better surgery. So I ask, What is your doctor doing about the inflammation? Huh? Oh they have me on naproxen…. No,  your general inflammation. That's when I get the puzzled look like. Who? What? This is an educated person who in all honesty should know better. This story is one of many I see daily, so the thought of users manual for the human body has been on my mind. It took me long time to learn some of the lessons I have had to learn to get to be open to different things or new ideas. So I am not all that different, just looking to help people and pass on what I have learned. This article was written to give people a leg up when it comes to handling the holidays if they are tough on you for any reason. I want to address the pitfalls, some solutions and to lay down the gauntlet , challenge you to start those New Years Resolutions early and lose 5 pounds by years end.

Enough soapbox!  Are you ready for the zombie apocalypse? I know some of you were scared after they found the guy on bath salts eating the other guys face in Miami. You were waiting for the signal that it started so you could get ahead of it and hit your special supply shed.  Wait I was not supposed to mention that special supply shed here! I guess that was my way of letting you know I am ready. Hopefully you are ready or at least prepared in case of an emergency for a zombie apocalypse of sorts the holiday season. Its signaled by Santa in the Macy’s Thanksgiving Day Parade, but no trip to the special supply shed sans stashing the kids gifts. All jokes aside the holidays can be tough it can rife with triggers for sober alcoholics and drug addicts as well as people and families in grief.  According to one 1999 Canadian study of patients treat by emergency psychiatric services during the Christmas season the most common stresses were feelings of loneliness and “being without a family”. If you think you're spending the holidays alone, volunteer somewhere, maybe a soup kitchen or a group home or even with the elderly in a local facility. You will have the company of other people on the holiday, they will appreciate your work and you know you have made a contribution to the greater good.

One of the coping mechanisms to stress and depression is overeating a major pitfall of the holidays. The food is always good, its that one time a year your Aunt Maria makes her special pasteles or your Uncle Anthony makes biscotti. It can be very difficult to moderate how much you eat or drink. But it’s not an excuse to overeat, especially if you have the holiday blues. This can lead to a shame spiral. In order to keep this in check stick with your normal exercise routine as much as possible remember everything in moderation. It may help to give yourself a percentage of how close you will be to your diet, there is one caveat you have to be honest with yourself or its worthless. If you're a generous person this pitfall screams your name, like the wind in a horror movie. Inviting you to blow your budget on gifts its non sense and unnecessary, your family will not love you less or feel you love them more if you buy twelve gifts or two. Answer this question.  Are you still paying off last years holiday spending spree? One word budget, budget, budget. Simple enough right, write out a list of the people you have on your list this year at the top put what you budget is for the holiday gift giving is. If your in a large family or have a lot of friends suggest a secret Santa, shop early and hit the sales. I know a lot of folks are out of work think about arts and crafts you may find a hidden talent or one that has fallen by the wayside, special deserts and goodies are always welcome gifts.  Also you can pay with cash instead of cards which will curb you're spending habits. Another option is to go online hit eBay and some stores will have clearance sections where you can really save. 

Time management is holiday pitfall, overbooking yourself  can be a big problem. People tend to spread themselves thin in order to appease everyone on the holidays. I know it can be tough to say no, but it will save you in the end. Just say no with style and grace that will save your friendship or take a rain check for another time.  I am going to put two stresses together in this one the unfulfilled expectations and I am not feeling my family bah humbug. Many of us go into the holidays expecting a Hallmark movie or like a Norman Rockwell painting. Unfortunately it can go sideways especially when family is involved, yes family they can tweak your buttons like no others can. You may need to lower your expectations and be realistic on what this years holidays will look like. Some of us will need to pick our battles and deal with some issues at a later less emotionally charged time. It wont hurt to speak to and treat your family how you want to be spoken to and treat people equally.  A holiday stressor can also be people who have suffered a loss and are grieving, whether it be a relationship that broke up, or a family member that passed. These things can gut you around the holidays if you let it. If you're feeling overwhelmed talk to your doctor or mental health professional or your support system. I have mentioned in previous articles the importance of a support system for some people that may not be your family, it could be a friend, a sponsor, a cousin, your trainer. It does not matter who it is as long as they support you and give you a needed reality check. One thing I need to remind my mother of is to ask for help, actually if you know my mother I have to force help on her. It is OK to ask for help we all need it from time to time, even our mothers. The last stressor is that when we see old friends or family often times we revert to an old role, maybe its one that you have out grown. It is not necessary to reprise old roles be yourself and reach out to some who knows what you are like today, bring them in on conversations. It will help you feel comfortable. 

I did find two common remedies for the issues mentioned in the Holiday Survival Guide, exercise and a proper diet. The benefits of diet and exercise are the reversal of the detrimental effects of stress with a 30 minute moderate exercise session increases soothing brain chemicals like serotonin, dopamine, and norepinepherine. It has also been noted to keep us from getting stuck in a rut by altering blood flow to the areas of the brain involved in triggering stressful thoughts. A 2010 study found that three sessions of yoga per week boosted participants’ levels of the brain chemical GABA which typically translates into improved mooed and decreased anxiety. As mentioned in previous articles it improves learning, also it improves self image and self esteem. We have all heard of the runners high when your endorphins kick in, you feel a spark for the rest of the day.  In a 2011 study published in the Archives of Internal Medicine, researches analyzed the energy expenditure and cognitive functioning of elderly adults over the course of two to five years . By the study’s end 90% of the people in the study who exercised had better cognitive function than those who had not. One last thing is it may keep Alzheimer’s at bay a recent study published in the Archives of Neurology suggested that daily exercise like walking or even jogging lowering the risk of Alzheimer’s.  I hope you have learned some new benefits of diet and exercise. This all leads me to the Functional Fitness Systems holiday weight loss challenge. I have started it with some of clients already, they have taken up the challenge. Will you take up the challenge?  The goal is to lose 5 pounds by the years end. This will allow you to get a  jump start on a weight loss for the coming year. As well as give you confidence in the knowledge that you made it through the holidays and you lost weight. A combination for sustainable long term success. I have some slots opening up for new clients and I am offering a special rate for the people who take 5 pound weight loss challenge. If your interested please email me at christopherjcollins@live.com. You can say that you were in the first 5 pound holiday weight loss challenge. 

Unfortunately for some of you I did not post how to get out a cranberry sauce stain or how to get a frozen tongue off of a flag pole. Here's a link on the stain http://www.goodhousekeeping.com/holidays/thanksgiving-ideas/help-holiday-stains. As for the tongue a little warm water does the trick. We have looked at some serious issues or stressors one alone can derail your holiday plans. If you are not into the holidays that's fine to, just remember many other people live for this time of year especially kids. The holidays are only for a couple of weeks a year then its over. Hopefully this has helped to give you some strategies to survive the holidays in tact. Please contact me with any fitness and health related questions, if I cannot answer your questions I can point you in the right direction. 

Watch out for Zombie Claus 

Jump Around! A case for plyometrics

"Live as if you were to die tomorrow. Learn as if you were to live forever." Mahatma Gandhi 

I have a question for you. If I could make you faster, stronger and jump higher would you do what needs to be done? My money is on yes you would, everyone wants to get better at what they love to do. So your willing to go all the way right? Good. Today we are talking about Plyometrics and the benefits of explosive training. They are exercises that enable a muscle to reach maximal force in the shortest possible time. This exercise involves repeated rapid stretching and contracting of muscles. When performed correctly plyometrics can increase your power, strength and speed.

The term plyometrics was made up by Fred Wilt a US Olympic long distance runner who watched Soviet athletes prepare for a track field event.The Soviets had been doing a series of jumps to warm up while the Americans were doing static stretches. The success that the Soviets had drew Freds interest, in particular the jumping moves they did prior to the meet. Fred worked with Michael Yessis (sports trainer and biomechanic) who worked with Verkoshansky in the Soviet in the 1980's. What they found was called plyometrics.The original version was created by Professor Yuri Verkhoshansky it was defined as the shock method. In this method the athlete drops from a height and experiences a shock upon landing. This brings about a forced involuntary eccentric contraction which was then immediately switched to a concentric contractions they jump upward. The landing and take off are performed in an extremely short period of time. This method is the most effective method used by athletes to improve their speed, quickness, power and development of a strength base. One of the objectives of Soviet research was to develop practical method of training to improve athletic performance, Verkhoshansky determined how the forces in explosive execution could be repeated in an exercise. This was attempted in the weight room without much success. They came up with the depth jump.The idea behind the depth jump is to create a place where an athlete can enhance their ability in the take off and performance in a running or jumping event. The second version of plyometrics, came from the United States it involves doing jumps without a time execution component. They are not truly plyometric as defined by Verkhoshansky since the intensity of execution is much less and the time greater. The term plyometrics has come to mean explosive training this is further explained by Dr. Natalia Verkhoshansky. In Shock Method and Plyometrics Dr. Verkhoshansky states that shock method exercises are characterized by the sharp impact of external forces during the plyometric phase provoked by the body's collision with the vertically falling external object or by the vertically falling body collision with the motionless object (the ground). Multi-impact shock method exercises like plyo-pushups, lying medicine ball throw, and box jumps. They are defined as repeated, rapid and forceful muscle shortening-lengthening actions performed with their almost maximum activation. The classic shock method exercises like the medicine ball drop, barbell bench throw, and depth jumps. They are defined as single rapid and forceful muscles, shortening-lengthening actions performed with their maximum activation.

Still not convinced? The effectiveness of plyometrics as a training tool when used properly is well documented. In a joint research project at the University Pablo De Olavide in Seville and University in Auckland a meta-analysis was done to achieve a better understanding the magnitude of increased sprinting ability expected after long term plyometric training and to identify specific factors that influence the treatment effects. They found that if you want to use plyometrics in an attempt to improve speed the keys are : Use a program less than 10 weeks, schedule a minimum of 15 training sessions, perform a minimum of 80 combined jumps per session, do not add weights to the exercises, use plyometric drills that emphasize more horizontal force as opposed to vertical sprint specific . In a study published in the international journal of pharmaceutical science and health care in 2012. The study was on the effectiveness of plyometrics and weight training in anaerobic power and muscle strength in female athletes. It found there was more significant improvement in anaerobic power and muscle strength for the athletes trained with Plyometric weight training methods than weight training alone. There was significant improvement of vertical jump height, 50 yard dash and 1 rep max squat performance in plyometrics and weight training group than the weight training group alone. It also used with success by personal trainers, athletic trainers, and strength and conditioning coaches around the world. 

The one caveat with plyometrics is the law of diminishing returns. They can really only be used for a short period of time until you reach a point of no further gains in power. Yes you ma not feel fatigued as you do with weights, because you don't have localized muscle tiredness. But that does not mean increase the volume, that is counterproductive for your goals. You will greatly increase your risk of injuries and learn bad motor habits because of improper muscle activation due to fatigue. The general rule of thumb of starting out at a low intensity plyometrics like jumping rope to progress to depth jumps. You will also need to start at a lower frequency one day a week, then progress up to two days, beginners need to limit their jumps to 80-100 per session. The typical time needed between plyometric training sessions for proper recovery is 48-72 hours . 

Plyometric Exercises 

Depth Jumps Stand on a platform step slightly off the platform, use your arms to add speed by drawing them back and swing them vigorously when your feet land.. Land forward your forefeet, react as quickly as possible to the ground and spring immediately back up into the air. Keep your gaze focused ahead the whole time. 

Box Jumps Stand about one shoulder width in front of the box. Start with your legs fully extended and let your arms hang relaxed, keep your abs tight during the entire exercise. Do a half squat and keep your upper body as upright as possible, bend your knees between 30 degrees and 45 degrees, jump onto the box, extend your legs and ankles. Keep your abs tight and your upper body upright as possible, swing your arms a little, keep the arms and hand pointing up. Land as soft as possible on the balls of your feet then touching your heels . Hold the position for 1-2 seconds then step off. 

Squat Jump Set your feet in a squatting base, as if your going to squat under a heavy load. Keep your hands at your sides, descend into a parallel position and then drive up as high as possible. Push thruough the ankles, knees, and hips. When you land absorb the load into the front of your feet then sink into your heels, as your hips descend into the next squat.

Plyo-pushup Set up in a push up position on a carpet or gym mat. Push up hard enough for your hands to come off the floor and catch some air. When you hit the floor, go right into the next repetition.

 Please check with your physician to see if you should start a program involving strenuous training and specifically plyometrics.  Read this blog and share it please. This coming week we may be looking a juicing and smoothies, Sodium, and other interesting topics.  

 

Food Love Mediterranean Style: Mediterranean Diet

Lets start off today with something a little different. In life, there will be times when you can alter the course of your life. You may not see the opportunity or the doorway to a different path that has been presented to you. Life is not a video game there will be no red pluses above anyone’s head or signs that light up the sky. We will normally find the low light barely noticeable, but your heart tells you to take a chance. I opened a door a few years ago that has changed my life for the better, doing things I thought impossible. My chance was to work with a nutritionist by doing so I lost over 70 pounds surpassing my goal.  We used one diet to take the weight off and keep it off, the Mediterranean diet is the meal plan we used. That is the subject of the article today the Mediterranean diet its benefits for our health, our minds as well as our waist lines. In the United States we are obsessed with looking better, being ripped, shredded, diced,  whatever term you use. The annual revenue of the US weight loss, including diet books, diet drugs and weight loss surgeries is around $20 billion. It is estimated that 108 million people on diets in the United States, and dieters typically make four or five attempts a year. The not so funny number is that there are 220,000 people with morbid obesity in the United States who had bariatric surgery in 2009. That is almost a quarter million people, or the population of Reno Nevada, a truly staggering number. One of the more disturbing behaviors I have seen asphyxia syndrome where people are willing to do the most unhealthy things to portray the picture of health. They will take any substance to achieve the look they want, start any diet that comes down the pike, one day they are taking raspberry ketones, the next they are on the master cleanse. When its results time they have none, or worse they are heavier and due to the steps they took their health has suffered. Its time to end the suffering, get heart and mind healthy and lose the weight. 

What is the Mediterranean diet? The Mediterranean diet is an eating plan that incorporates the basics of healthy eating along with healthy fats. Most healthy diets tend include the same foods fruits, vegetables fish and whole grains while limiting unhealthy fats.  The Mediterranean diet focuses on eating mainly plant based foods, like fruits and vegetables, whole grains, legumes and nuts. It replaces butter with healthier fats like olive oil. The diet emphasizes seasoning food with herbs rather than salt, as well as limiting red meat to no more than a few times a month. The options are moved to fish and poultry at least twice a week. The traditional Mediterranean diet includes fruits vegetables and grains. The residents of Greece eat six or more servings a day of antioxidant  rich fruits and vegetables. The grains that are eaten in the diet are whole grains with some trans fats. Bread is also a staple it is normally dipped in olive oil and is not served with butter or margarine both of which have trans and saturated fats. Another staple nuts, they are full of healthy fats but also full of calories so they should be limited. Lets look at fats in the Mediterranean diet the idea is to choose healthy fats, limiting the intake of saturated and trans fats both of these contribute to heart disease. The featured fat is olive oil a mono saturated fat  a type of fat that helps to reduce LDL levels.  It is of note that extra virgin and virgin oils contain high levels of protective plan compounds which have anti-oxidant effects.  Canola oil and some nuts contain linioleic acid in addition to healthy unsaturated fat. Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna and salmon are rich sources of omega-3 fatty acids. Omega-3 fatty acids lower triglycerides, decrease blood clotting, have been noted to decrease the incidence of sudden heart attacks, improves the health of blood vessels and helps moderates blood pressure. Fish is a staple protein the Mediterranean diet.

How can the Mediterranean diet benefit me? The Mediterranean diet has been linked to a positive impact on cognitive function, lowering of the risk of age related dementia, life extension, it wards off heart disease, heart attacks and strokes. A New England Journal of Medicine study “Primary Prevention of Cardiovascular Disease with a Mediterranean Diet”1 found that about 30 percent of heart attacks, strokes, and deaths from heart disease can be prevented in people at high risk if they switch to a Mediterranean Diet. The findings are based on the results of the first major clinical trial to measure the diets effect on heart risks. They ended the study early as the results were so clear it would have been unethical to continue. A total of 7,447 people were enrolled age range 55-80 years old 57% were women. In a  multi center trial in Spain made up of participants who were high cardiovascular risk, but with no cardiovascular disease. They had three groups a Mediterranean diet supplemented with extra-virgin olive oil, a Mediterranean diet supplemented with mixed nuts or a control diet low in fat.  The primary end point was a major cardiovascular event.  Among persons at high cardiovascular risk, a Mediterranean diet supplemented with extra-virgin olive oil or nuts reduced the incidence of major cardiovascular events. Research studies since the 1950s have shown the benefits of diets based on high consumption of fish and vegetables and a lower consumption of land-based animals

such as meat and milk leads to better health. A recent study at the Sahlgrenska Academy 2 has studied the effects of a Mediterranean diet on older people in Sweden. The studied 70 year olds ate a Mediterranean diet and 70 year olds who eat more of a meat and animal product diet for more than 40 years.  The results show that those who eat a Mediterranean diet have a 20% higher chance of living longer. This translates into an estimated 2-3 year life extension for people who eat the Mediterranean diet. A study of the Mediterranean diet and cognitive function done by researchers from the University of Exeter Medical School 3 analyzed 12 eligible pieces of research, 11 observational studies and one randomized control trial. In nine out of the 12 studies, a higher adherence to a Mediterranean diet was associated with better cognitive function, lower rates of cognitive decline and reduced risk of Alzheimer's disease. The results for mild cognitive impairment were inconsistent.  The lead researcher Iliana Lourida noted that the review highlights inconsistency in the literature and the need for further research.

Now I have you saying I am interested, but how do I put it all together? We have covered the basics of the diet above, but I have some pointers for you. The diet is plant based, the plant foods in your meals should have minimal processing. As well as following the dirty dozen and fresh fifteen guidelines while watching closely for GMO’s. Unless you have gone gluten free switch to whole grains. A good snacking option are nuts and seeds, please limit the amount given the caloric and fat content. Also opt for natural nut butters over the processed kind with added hydrogenated fat. Instead of going for butter or margarine opt for olive oil as a healthy replacement. Limit your intake of salt by using herbs and spices to make food tasty. Increase the amount of fish you eat while lowering the amount of red meat you eat. Avoid breaded and fried fish opt for baked or broiled instead. Finally choose low-fat dairy given concerns with inflammation.

In this article I am not looking for you to think that all other diets pale in comparison to the Mediterranean diet. What I want to show you is that it is a meal plan with great benefits and it tastes good This diet can help you lose weight, increase brain function, extend your life, and it tastes good. This will decrease your chances of a bounce back or looking good on the outside and being completely unhealthy inside.  The taste factor is important as it helps with compliance. If I give a client a program without their favorite exercise on it will they comply? Hopefully you try this meal plan out and get back to me with your thoughts and comments. I do have some announcements, I have an opening in my schedule to take on some new personal training clients. Also in the coming months I will  be rolling out an online coaching program, the site will be up soon. If your interested please contact me at either 914-620-2256  or christopherjcollins@live.com. As always thank you for reading and please share. 

 1 Primary Prevention of Cardiovascular Disease with a Mediterranean Diet 04/04/13

Ramón Estruch, M.D., Ph.D., Emilio Ros, M.D., Ph.D., Jordi Salas-Salvadó, M.D., Ph.D., Maria-Isabel Covas, D.Pharm., Ph.D., Dolores Corella, D.Pharm., Ph.D., Fernando Arós, M.D., Ph.D., Enrique Gómez-Gracia, M.D., Ph.D., Valentina Ruiz-Gutiérrez, Ph.D., Miquel Fiol, M.D., Ph.D., José Lapetra, M.D., Ph.D., Rosa Maria Lamuela-Raventos, D.Pharm., Ph.D., Lluís Serra-Majem, M.D., Ph.D., Xavier Pintó, M.D., Ph.D., Josep Basora, M.D., Ph.D., Miguel Angel Muñoz, M.D., Ph.D., José V. Sorlí, M.D., Ph.D., José Alfredo Martínez, D.Pharm, M.D., Ph.D., and Miguel Angel Martínez-González, M.D., Ph.D. for the PREDIMED Study Investigators

2

Gianluca Tognon, Elisabet Rothenberg, Gabriele Eiben, Valter Sundh, Anna Winkvist, Lauren Lissner. Does the Mediterranean diet predict longevity in the elderly? A Swedish perspective. Age, 2010; 33 (3): 439 DOI: 10.1007/s11357-010-9193-1

3 Ilianna Lourida, Maya Soni, Joanna Thompson-Coon, Nitin Purandare, Iain A. Lang, Obioha C. Ukoumunne, David J. Llewellyn. Mediterranean Diet, Cognitive Function, and Dementia. Epidemiology, 2013; 24 (4): 479 DOI: 10.1097/EDE.0b013e3182944410

Trailer Tuesday

Welcome back to say I have been less then sporadic in my offerings to my blog community is an understatement. I will have the forward head posture article up tomorrow. The aim is to give you related content four or five days a week. One of the articles I am working on is GMO 2 the environmental concerns, as well as interviewing an organic farmer. If any of you can put me into contact with an organic farmer it would be greatly appreciated. The article will have a bio of the farmer along with the interview and if possible pictures of the farm. Today is renamed Trailer Tuesday! Please see below for a listing of six trailers of films that are related to some of the topics we have discussed in the past. Also we have two honorable mentions. All the descriptions of the films were taken from either IMDB or Amazon. A good number of the films are available on Netflix. 

OMG GMO

 1) OMG GMO “Today in the United States, by the simple acts of feeding ourselves, we are unwittingly participating in the largest experiment ever conducted on human beings. Each of us unknowingly consumes genetically engineered food on a daily basis. The risks and effects to our health and the environment are largely unknown. Yet more and more studies are being conducted around the world, which only provide even more reason for concern. We are the oblivious guinea pigs for wide-scale experimentation of modern biotechnology. GMO OMG tells the story of a fathers discovery of GMOs in relationship to his 3 young children and the world around him. We still have time to heal the planet, feed the world, and live sustainably. But we have to start now!” Description found on IMDB 

Fat Sick and Nearly Dead

 2)Fat, Sick and Nearly Dead : 100 pounds overweight, loaded up on steroids and suffering from a debilitating autoimmune disease, Joe Cross is at the end of his rope and the end of his hope. In the mirror he saw a 310lb man whose gut was bigger than a beach ball and a path laid out before him that wouldn't end well-with one foot already in the grave, the other wasn't far behind. FAT, SICK & NEARLY DEAD is an inspiring film that chronicles Joe's personal mission to regain his health. With doctors and conventional medicines unable to help long-term, Joe turns to the only option left, the body's ability to heal itself. He trades in the junk food and hits the road with juicer and generator in tow, vowing only to drink fresh fruit and vegetable juice for the next 60 days. Across 3,000 miles Joe has one goal in mind: To get off his pills and achieve a balanced lifestyle. While talking to more than 500 Americans about food, health and longevity, its at a truck stop in Arizona where Joe meets a truck driver who suffers from the same rare condition. Phil Staples is morbidly obese weighing in at 429 lbs; a cheeseburger away from a heart-attack. As Joe is recovering his health, Phil begins his own epic journey to get well. What emerges is nothing short of amazing - an inspiring tale of healing and human connection. Part road trip, part self-help manifesto, FAT, SICK & NEARLY DEAD defies the traditional documentary format to present an unconventional and uplifting story of two men from different worlds who each realize that the only person who can save them is themselves. 

Place at the Table 3) Place at the Table A documentary that investigates incidents of hunger experienced by millions of Americans, and proposed solutions to the problem

  Food Matters
4) Food Matters: Food Matter examines how the food we eat can help or hurt our health. Nutritionists, naturopaths, doctors, and journalists weigh in on topics organic food, food safety, raw foodism, and nutritional therapy.

  

  Ingredients
5) Ingredients: American food is in a state of crisis. Obesity and diabetes are on the rise, food costs are skyrocketing, family farms are in decline and our agricultural environment is in jeopardy. INGREDIENTS explores a thriving local food movement as our world becomes a more flavorless, disconnected and dangerous place to eat. Discovering better flavor and nutrition, INGREDIENTS is a journey that reveals the people behind the movement to bring good food back to the table and health back to our communities.

Hungry for Change

  6.Hungry for Change : Nutritional consultants and documentary filmmakers James Colquhoun and Laurentine ten Bosch have teamed up with the world’s leading experts in nutrition and natural medicine to create Hungry for Change—a groundbreaking documentary film and a practical, prescriptive companion volume to help you transform you're eating habits and change your life. A “How-to Guide for Breaking Free from the Diet Trap,” Hungry for Change is based on the indisputable premise that “Food Matters,” as it exposes the truth about the diet industries and the dangers of food addictions, and enables you to take charge of your health and strengthen your mind and body. 

                 

Honorable Mention
Addicted to Plastic 1)Addicted to Plastic: Addicted to Plastic is a documentary focusing on the worldwide production and environmental effects of plastic. The host takes a 2-year trip around the world to give us a better understanding of the life cycle of plastic.

Food Inc 
2) Food Inc : An unflattering look inside America's corporate controlled food industry.

Some of the content here is scary downright bone chilling. I just want to open your eyes to some of whats going on, as well as the different avenues where information is available to you. Hopefully you have been hitting up your local farmers market, become friends with the vendors. We really need to vote with our dollars and support the local farmers and local industry.  The truth of the matter is that we should not have to opt for grass fed meat or free range chicken we should have to choose otherwise.  I do have a homework assignment make one meal from local produce and meat and write me back and let me know how it is in the comments. Throw in some pictures for good measure. Please share this article!