But before we get into the execution, we must explore a few prerequisites. The following are contraindications (risk factors) for the pushup: history of shoulder pain, recent rotator cuff or biceps tendon surgery, high level of body weight (too much weight to lift safely), excessive lumbar lordosis (inward curvature of the lower back) and poor posture. If you have any of the above conditions, please DO NOT attempt to perform pushups on your own.

As simple as they may seem, there are a lot of things that can go wrong. In fact, I only allow a small portion of my clients to perform pushups within the first few months of training and some of these clients are athletes! It’s best to get qualified professional advice from a good trainer, a physical therapist or orthopedic doctor. I recommend starting the pushup in a standing position with an object somewhere between waist and chest height. If an object is too low for your ability, simply perform shallow pushups (do not go down all the way). Ideas for pushup objects are a fireplace mantle, kitchen counter, dresser, Great Dane, donkey or alpaca, or the back of a fixed park bench. I do not recommend wall pushups as this creates an unsafe wrist and shoulder angle. However, using a Swiss ball (large exercise ball) on a wall would work, but keep in mind the instability caused by the ball will make the pushup much harder. Place your hands slightly wider than shoulder width on one of the aforementioned objects. Do your best to find a perpendicular angle between your arm and torso. Before lowering yourself, pinch your shoulder blades together; think of holding a pencil between them. You must learn to pinch or retract your shoulders to properly position and align the joint.

Another key is to pull the shoulder blades “down” as if you are going to tuck them in your back pockets. After pulling the shoulder blade down and back, you will want to tighten the abs by “sucking your belly button to your spine.” Now you can slowly lower yourself keeping the elbows from flaring wide. Elbow flare is telltale of a weak rotator cuff (stabilizer muscles); caution: performing any pushing exercise with a weak rotator cuff is dangerous. When you are at the bottom of the pushup the edge of the object should be about mid-chest.

Perform SLOW, careful pushups, ensuring you are not throwing the hips back on the way up or shifting to one side. If you feel like you cannot maintain this technique, either do not go down as far or stop and rest. If you experience any lower back strain, bend the knees a bit and focus on tightening the abs. Perform 8 to 12 repetitions followed by 1 to 2 minutes rest, then repeat for 2 to 4 sets. Although some people do pushups everyday (which is possible with any exercise once your body adapts to it over many months or years), I recommend you perform them no closer than every other day. The talk is over and it’s time to actually get these done, so drop and give me some, soldier!

Photos By: francismckee

The study used functional magnetic resonance imaging (fMRI) to examine areas of the brain associated with reward. The participants underwent a period of sleep deprivation for just 6 days. Afterwards, the researchers captured and reviewed MRI images of sleep-deprived subjects. They identified enhanced activity in areas of the brain that suggested greater responsiveness to food stimuli and heightened awareness of the rewarding properties of food. The researchers stated, “Enhanced activity in the prefrontal cortex may signify greater recruitment of memory and cognitive branching centers of the brain to process complex behaviors associated with food seeking.” The study concluded that reduced sleep may lead to an increased likelihood of overeating behaviors.

Basically what they are saying is: If we don’t sleep as much, we’re likely to eat more. All the bad things associated with lack of sleep aside, this certainly shows that sacrificing sleep won’t help us if we want to lose a few extras pounds.

TAKE HOME MESSAGE:

• Sleep deprivation may lead to overeating behaviors.
• Sleep deprivation enhances areas of the brain related to reward.
• If you’re having trouble shedding a few pounds, fitting into that wedding dress, or keeping your current weight, consider what this article is saying.
• If you find yourself eating more than you would like, consider whether or not your sleep patterns may be a contributing factor.
• Sleep deprivation may impair your immune system, concentration and memory as well (2). Instead of burning the midnight oil, you might be better off starting refreshed. Make the hours that you are awake count.
• Sleep will only be a priority if you make it one. Choose to snooze or choose to lose! (sorry I couldn’t resist)

SOURCES:

(1) Kelley, D., Goodpaster, B., Wing, R., & Simoneau, J. (1999). Skeletal muscle fatty acid metabolism in association with insulin resistance, obesity, and weight loss. American Journal of Physiology,277(6), 1130-1141. Retrieved from http://ajpendo.physiology.org/content/277/6/E1130.full

(2) Nazario, B. (2011, November 29). Sleep deprivation effects and how much sleep we need: Babies, teens, and adults. Retrieved from http://www.webmd.com/sleep-disorders/guide/sleep-requirements

(3) Schrauwen, P., & Hesselink, M. (2004). Oxidative capacity, lipotoxicity, and mitochondrial damage in type 2 diabetes. Diabetes, 53(6), 1412-1417. Retrieved from http://diabetes.diabetesjournals.org/content/53/6/1412.full

(4) St-Onge, M., McReynolds, A., Trivedi, Z., Roberts, A., Sy, M., & Hirsch, J. (2012). Sleep restriction leads to increased activation of brain regions sensitive to food stimuli. American Journal Of Clinical Nutrition, 95(4), 818-824.

Photos by: Batholith and Batholith

I’m a fan of optimization, but some days we aren’t running at our best. Maybe we’re dealing with personal stressors, or our sleep is just a little off. It happens to all of us. We can’t be perfect, no matter how rigid our routines may be. That’s where we can use a few tweaks to enhance our performance. I don’t mean downing gallons of coffee all day long. The best possible performance enhancers are those that enable us to be focused, alert, and calm, all at the same time. Of course they should be safe, as well. This is possible even when our bodies are encountering internal or external stressors. Sometimes it just requires a little outside influence.

Again, I’d like to stress that while coffee is an excellent tasting beverage and may yield some potential health benefits, it often keeps us in that “fight or flight” response. That state of constant elevated stress response does not permit optimal focus.

I’ve used the following 6 supplements many times during stressful periods. They have demonstrated relatively safe side effect profiles. However, always consult with your healthcare provider.

1. L-Theanine - Many enjoy the taste of green tea for its exotic flavor. Some even report relaxing effects from drinking large quantities of green tea. L-theanine is the active component in green teas responsible for this effect. In a recent study, L-theanine reached the brain within 30 minutes. It has the potential to reduce blood pressure. L-theanine, at dosages of 50-200 mg was found to produce significant alpha-brain wave activity, signifying relaxation. (1) L-theanine also can reduce heart rate and heart rate variability as a result of decreasing sympathetic nervous system activity. (2) Of further interest, L-theanine has been found to have a protective effect, preventing neuronal cell death. Initial evidence suggests its usefulness in the treatment of Parkinson’s Disease (3).

My experience: After about 30 minutes of consumption, I typically feel a sense of increased focus without drowsiness. It is perfect when I need just a little extra edge in my concentration.

2. Lemon Balm - (Melissa officinalis) Lemon balm is a hot research topic right now. A heaping pile of studies show that lemon balm at dosages of 300-600 mg have the ability to increase a sense of “calmness” without decreasing accuracy. Some studies report slight decreases in alertness. (4, 5, 6) Lemon Balm has also reduce some cognitive deficits associated with Alzheimer’s disease. (4) Lemon balm may improve mood as well. (7)

My experience: Lemon balm helps me to take the edge off. I wouldn’t say that it is a powerful anxiolytic, but it enables me to process information without intense fear during difficult exams in graduate school, or to keep my cool in public speaking situations. I also find that it lifts my spirits a little as well. It is a beneficial tool in my arsenal of natural remedies.

3. Melatonin - Melatonin is a popular sleep remedy in the natural health field. Melatonin is produced in our brains to regulate sleep-wake cycles. Oral administration of melatonin has demonstrated decreased time to fall asleep. It also may assist in staying asleep. (9) Melatonin should not be taken during the day, (If you plan on taking a nap for example,) as this may throw off your circadian rhythms. Some anecdotal evidence states that melatonin should only be taken if you are able to get a solid sleep block of 8 hours. Melatonin should not be combined with Valerian root.

My experience: Melatonin helps me to just get over that little edge. I’m referring to the zone where you are almost asleep, but not quite. It can be a frustrating place to linger for too long. Melatonin doesn’t knock me out, but it helps just enough at times. Plus, it is considered to be safe, according to current research.

4. Vitamin B-12 (Methylcobalamin) – B-12 deficiency is incredibly common in the United States. The ironic thing is that most people believe that B-12 deficiencies only occur in vegetarian / vegan populations. However, the incidence of B-12 deficiency is almost equally comparable in carnivorous diets as it is in vegan populations. (14) B-12 deficiency can be serious. Vitamin B-12 can usually be safely administered at doses well above the recommended daily value due to the fact it is water soluble. Many people report feeling increased energy with B-12 supplementation, hence its use in the treatment of Chronic Fatigue Syndrome. (10) In the natural health community, most recommend methyl-cobalamin over cyano-cobalamin form, as it is touted to have increase absorbability. I could not find any studies to confirm this.

My experience: B-12 seems to give me a little extra punch when I need it. It sometimes is just enough to get over a hump-day. I typically use sublingual methylcobalamin B-12 over the “5-hour energy” drinks. It is a personal preference, because those drinks are loaded with unnecessary chemicals.

5. Peppermint Tea – (Mentha piperita L.) Do you ever get that uncomfortable, deep, pitting feeling of fear in your stomach during stressful situations? If stress manifests itself in your stomach, peppermint tea may be able to help. Peppermint tea has long been heavily marketed  for the treatment of GI disorders, particularly Irritable Bowel Syndrome (IBS). We still have a long ways to go in peppermint research. However, In vitro, peppermint has significant antimicrobial and antiviral activities, strong antioxidant and antitumor actions, and some antiallergenic potential (8) Some studies have confirmed the reported anecdotal benefits of IBS symptom relief. (8)

My experience: I love peppermint tea! Stress tends to lurk in my stomach, producing undesirable symptoms. Peppermint tea certainly helps to chill out the negative effects associated with stress in my stomach. It just “feels good.” Fortunately, there is science to back my feelings as well.

6. Valerian root (Valeriana officinalis) – Valerian root is a common herb used in the treatment of anxiety (12, 13). Some studies have reported benefits of Valerian root as a sleep aide as well (11). Overall it is considered to be relatively safe, with few side effects (11, 12, 13). However, with any herb side effects can occur. In some people, Valerian root has been reported to actually increase anxiety. Everyone will respond differently. Valerian root has some interactions with drugs. Be sure to talk to your healthcare provider first before consuming. Valerian root should not be combined with melatonin.

My experience: Valerian root works incredibly well to combat bouts of anxiety that I may experience. At the right dosages, I consider it to be a bit of a workhorse. On the downside, it does seem to decrease my alertness slightly, and make me feel slightly loopy, similar to a mild version of a benzodiazepine like Xanax. Again, please talk to your healthcare provider.

With all of the above supplements, please talk to your healthcare provider first before consuming. Please also read our disclaimer.

SOURCES:

(1) L-theanine—a unique amino acid of green tea and its relaxation effect in humans http://www.sciencedirect.com/science/article/pii/S0924224499000448

(2) l-Theanine reduces psychological and physiological stress responses http://www.sciencedirect.com/science/article/pii/S0301051106001451

(3) Protective effect of the green tea component, l-theanine on environmental toxins-induced neuronal cell death http://www.sciencedirect.com/science/article/pii/S0161813X08000430

(4) Modulation of mood and cognitive performance following acute administration of Melissa officinalis (lemonbalm)

http://www.sciencedirect.com/science/article/pii/S0091305702007773

(5) Attenuation of Laboratory-Induced Stress in Humans After Acute Administration of Melissa officinalis (Lemon Balm) http://www.psychosomaticmedicine.org/content/66/4/607.short

(6) Anxiolytic effects of a combination of Melissa ofcinalis and Valeriana ofcinalis during laboratory induced stress

onlinelibrary.wiley.com/doi/10.1002/ptr.1787/abstract

(7)(Lemon Balm) with Human CNS Nicotinic and Muscarinic Receptor-Binding Properties

http://www.wholehealthmedia.com/Melissa%20officinalis%20article.pdf

(8) A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.) http://onlinelibrary.wiley.com/doi/10.1002/ptr.1936/abstract

(9) Melatonin replacement therapy of elderly insomniacs

http://ukpmc.ac.uk/abstract/MED/8552931

(10) Vitamin B12 Deficiency

http://ukpmc.ac.uk/abstract/MED/12643357/reload=0;jsessionid=ebsEwuE6sc0ZbwePdaQB.6

(11) Valerian for Sleep: A Systematic Review and Meta-Analysis

http://www.sciencedirect.com/science/article/pii/S0002934306002750

(12) Generalized Anxiety Disorder 

http://www.aafp.org/afp/2000/1001/p1591.html

(13) Natural remedies for anxiety disorders: potential use and clinical applications

http://onlinelibrary.wiley.com/doi/10.1002/da.20460/abstract

Photos by: BLW Photography and Jess Beemouse

I think this subject goes far beyond a superficial level. Music has a profound effect on our lives, our culture, and our actions. It is a powerful, universal language that can spark new ways of thinking, breed creativity, or start a revolution. So, to assume that music does not modify our mood is foolish. I can’t guess the true potential reach of music, but I do know that beautiful or destructive acts can be a direct result of its influence. Hypothetically, if someone listens to angry or degrading music all the time (the majority of garbage that mainstream music produces), it probably won’t have an enlightening effect or promote a message of peace to truly live by. Subliminal or not, lyrics change how we think. They change how we relate to others, and ourselves. So think about that next time you decide on what music is best for you.

TAKE HOME MESSAGE:

• Classical music may improve mood in depressive disorders.
• Baroque classical music around 60 beats per minute appears to have the best effect
• When combined with guided imagery, the effects may be even more pronounced.

SOURCES:

(1): Effects of guided imagery and music (GIM) therapy on mood and cortisol in healthy adults: http://psycnet.apa.org/journals/hea/16/4/390/

(2): The effects of guided imagery through music on state and trait anxiety. Hammer, Susan E.: http://psycnet.apa.org/psycinfo/1996-03116-004

(3): Effect of music on power, pain, depression and disability: http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2648.2006.03860.x/abstract?userIsAuthenticated=false&deniedAccessCustomisedMessage=

1. Real Mean Bugs: Multiple studies have confirmed that meat from organically raised animals, particularly chicken, contains less antibiotic-resistant bacteria (1). Less exposure to these deadly bacteria means less chances for the organisms to adapt and develop further. Antibiotic-resistant bacteria pose a significant health risk to us, and the most common place that these organisms develop is through conventional meat production facilities. (3)

2. Pink Slime, Oh My! Jamie Oliver and others have recently blown the whistle on the industrialized meat-product dubbed “pink slime.” In an effort to utilize every bit of the animal, producers have devised a clever method to centrifugally extract meat particles from less-than-desirable areas of various species. Unfortunately, this process also involves soaking the meat scraps in ammonia, which is not so friendly to our health when ingested. Over 70% of beef in the supermarkets contains “pink slime”. (2)

Visit msnbc.com for breaking news, world news, and news about the economy

3. Animal Cannibalism: Perhaps one of the most disturbing truths of conventional meat production facilities are some of the legal statures regarding animal feeds. Under current law, animal parts may be recycled into feed. Depending on the type of feed, this may contain (but not limited to): Feathers, hair, skin, blood, intestines, waste, road kill, euthanized cats, and more. (5) I know this sounds like some kind of science experiment, but it is what is actually happening…. right now. Vote with your dollar and buy organic or local.

4. Possible Link To “Alzheimers”?: Because of the recycling of animal parts in feed, author John Robbins claims that there is evidence to support the role of this process contributing to the rise of Alzheimers Disease diagnoses. He believes that cows have been recycled may have been infected with bovine spongiform spongiform encephalopathy (BSE, or mad cow disease). There have been a number of cases in other nations (and a few in the U.S.) where mad cow disease in humans has been misdiagnosed as Alzheimers. Because of the long development period of both diseases and similar symptom presentation, it is not beyond possibility that the rise in Alzheimers may actually be partially due to BSE. (6)

5. The Pollution Solution: The majority of meat in the U.S. is produced in facilities known as Confined Animal Feeding Operations, or CAFOs. CAFOs produce an enormous percentage of airborne and water pollution in the form of nitrogen, phosphorus, and waste runoff. Over 124,000 metric tons of nitrogen and 29,000 tons of phosphorus are released into the atmosphere annually by the North Carolina Coastal Plain alone! (7)

6. Say No to GMO!: Under U.S. law, organic meat producers are not allowed to feed livestock any feed that contains Genetically Modified Organisms (GMOs). Because of the complete lack of studies regarding the safety of GMOs, it seems wise to avoid them altogether, until we know more.

7. Power of the Dollar: What we buy determines what is available. It is the simple law of supply and demand. If we continue to purchase pink-slime infused, roadkill fed, ammonia soaked beef products, that is what we will continue to get. If, instead, we recognize the importance of organic food, only then will prices come down and availability become widespread. It is up to us.

8. Hello Omega-3’s: Livestock are not designed to eat grain. They are meant to consume grass. When we disrupt the digestive systems of animals by forcing them to eat a diet that is not native to them, they may suffer from nutritional deficiencies. As a result, we are eating meat that may contain inferior nutrient profiles. Omega-3 fatty acids alone are found to be much higher in the milk of Grass-fed cows. (8) Other studies have found this to be true of meat as well.

9. Invest In Yourself: Sure, organic meat costs more in the short term. But what does it mean in the long term? Is it possible to track the effects of conventional meat practices? No, of course not. Is it worth gambling our health away?  That is something for everyone to decide. Either pay extra money now, or possibly suffer the consequences in endless medical bills related to chronic diseases.

10. Strengthening Communities: If we go beyond ourselves, organic practices strengthen communities. By purchasing organic and local foods, we help prevent monopolies over our food supply. This gives us freedom of choice, and our own personal quality control. It ensures that our food is of the best source possible, and benefits those right within our own community.

It is our choice. Choose wisely.

SOURCES:

(1)  http://www.delish.com/food/recalls-reviews/organic-chicken-contains-less-antibiotic-resistant-bacteria-than-that-of-conventional-chicken

(2)  http://video.msnbc.msn.com/up-with-chris-hayes/46983030#46983013

(3)  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1913567/

(4)  http://www.sheknows.com/food-and-recipes/articles/814459/best-organic-meats-1

(5)  http://www.ucsusa.org/food_and_agriculture/science_and_impacts/impacts_industrial_agriculture/they-eat-what-the-reality-of.html

(6)  Robbins, John. The Food Revolution: How Your Diet Can Help Save Your Life and Our World

(7)  http://www.springerlink.com/content/r8kq173284018707/

(8)  http://www.ncbi.nlm.nih.gov/pubmed/7905466

PHOTOS BY:  gabriel amadeus and viëtor

Within his book, Koenig outlines that those who are religious tend to cope better with disease. This includes both physical and psychological disorders. It is not to say that those who are religious do not become depressed or sick, but most studies find that they recover quicker, and with better long-term results (1). We can only speculate the reasoning behind this. Some may claim that it is simply the sense of a strong community, or maybe it is a connection with a higher power. Regardless, science is having a hard time dismissing the health benefits of religion.

A great deal of large scale nutritional studies have examined the Seventh Day Adventist faith. Seventh Day Adventists have been found to live an average of 5-8 more years than the general population. (2) Some of this is certainly due to the plant-based lifestyle. Still, even when controlling for this factor in many faiths, religious folk tend to be able to cope with illness better and live longer.

A recent segment on PBS confirmed some of the research findings that Seventh Day Adventists tend to live healthier lives. In fact, Loma Linda, California (an area with a great deal of Seventh Day Adventists) has been dubbed a “blue zone” with an above average amount of people living past 90-100 years old.

Watch Seventh-day Adventists and Health on PBS. See more from Religion & Ethics NewsWeekly.

Do these positive findings related to health extend beyond the realm of organized religion? Yes! In fact, spirituality in general reproduces many of these benefits. For example, Yoga and mindfulness meditation have been found to decreased risk of cardiac disease and its complications. (1)

What does this mean for me?

You might not necessarily need to follow an organized faith to obtain the health benefits. However, they are clearly established. Dr. Koenig found that some of the benefits were more pronounced in organized faiths, and those that attended regular services. Find what works for you, and work towards strengthening your faith or spirituality. You may be pleasantly surprised.

SOURCES:

(1)Koenig, H. (2008). Medicine, religion, and health: where science and spirituality meet. West Conshohocken, PA: Templeton Foundation Press.

(2) http://www.pbs.org/wnet/religionandethics/episodes/march-23-2012/seventh-day-adventists-and-health/10575/

PHOTOS: Phillie Casablanca

Last month’s article talked about the dead lift being the best functional movement for the body. After reading that, you should be flipping 800 pound tires with ease. Another fundamental movement, or more precisely a lack of movement, is the abdominal plank. Abdominal strength is extremely important for supporting the spine during lifting and preventing back injuries. Abs help you do things like carry a ladder to find that pesky squirrel in your attic and simple things like just sitting up to get out of bed. Planking is a form of “bracing” which is the most basic and important aspect of your abs. Bracing is simply holding the abs tight to resist movement which helps spinal stability and transfer power from the lower to upper body. Bracing movements like the plank work ALL the ab muscles, and YES it can create the best six pack, 12 pack or keg of your dreams.

You might be thinking that you rather just plop down and do the old stand-by, the floor crunch, instead of learning something new. Sure, if you want to encourage poor posture and increase pressure on spinal discs (Stuart McGill, PhD, 2004) which can lead to serious debilitating pain and permanent injury. Old dogs CAN learn new tricks, so listen up.

Lay down face up on the floor. Place your feet flat on the floor, knees bent about 90 degrees. Place your arms at your sides, palms down. Tighten your abs by sucking in, drawing your belly button to your spine. If done correctly you should be able to get the lumbar (lower back) to touch the floor. Also, you should have your hips tilted down like a dog putting their tail between their legs. Next, lift your feet such that they hover about one inch from the floor. This is called a supine (or face up) plank in which you use the weight of your legs to load the abs. Perform this for three to four sets of 10 seconds or one longer hold of a minute or more, depending on your ability.

This is the most basic plank and is a great place to start, especially if you have any back or shoulder pain. The next level is called the prone (or face down) plank. Start in the traditional all four’s position. Keep shoulder, hip and knee angles about 90 degrees until you assess your strength. Just like in the spine plank, draw in your abs by sucking your belly button to your spine. This technique also prepares you to siphon the go-go juice out of your neighbors Jaguar which might come in handy with gas prices headed back up. Since your spine is not against a hard surface, like on the supine plank, you can slightly round your back to help engage the abdominals. Next, tuck your toes underneath your body (pull your toes to your shins) to create a platform at the ball of the foot. Keeping the abs really tight, lift off your knees and hover them one inch above the ground. Voila, you have done a proper plank.

Advanced tip: squeeze the glutes (butt muscles) to get an even more intense ab contraction. I hear you asking a question: why can’t I just do it like on TV where they make a straight line from shoulder to toe? Indeed that is an advanced form a plank. It is effective, however for most people this will cause excessive lower back compression which can worsen or cause injury. Without sufficient abdominal strength, a straight-body plank is simply too advanced for most people. Start with the all four’s plank and move the feet back to add more resistance. You can also go to the elbows to increase the difficulty.

Even further, you can perform a side plank by creating a bridge from your bent elbow to your feet. Seeking the guidance of a qualified exercise professional would not be a bad idea as there are cases that even the most basic plank may not be appropriate for. In the mean time, you can cautiously give these variations a try, keeping in mind the most important aspect: keeping your belly button sucked in as tight as possible. Give the supine, prone or side plank a try and in no time you will be taking cannon balls to the gut like a circus pro!

PHOTO BY: O2 MAX and Walt Stoneburner

A new study released by the American Journal of Clinical Nutrition, found that fish oil supplementation can increase the beneficial effects of strength training. (1) The study included 45 women (average age of 64 years old), in 3 groups. The first group did not receive any strength training or fish oil (FO) supplements. The second group only participated in strength training. The 3rd group participated in strength training and received FO supplementation. The 3rd group demonstrated significant gains in peak torque (maximum force generated during a muscle contraction) and rate of torque development (time to develop muscle contraction force) when compared to the other two groups. All participants maintained their normal eating habits throughout the study.

There is a vast body of knowledge examining the positive effects of fish oil supplementation, (see this article) particularly related to the anti-inflammatory properties of omega-3 fatty acids. However, to my knowledge, this is the first study examining FO supplementation related to strength training.

“What does this study mean for me?”

Over time, muscle force and functional capacity decrease as we age. According to Rodacki, et. al, “these effects can be reversed, attenuated, or both through strength training.” (1) This study demonstrates that these benefits may be further compounded through fish oil supplementation. Regardless of age, these outcomes of strength training could be beneficial for anyone. A body builder or a casual gym enthusiast may not only notice the previously mentioned effects, but many others associated with FO supplementation as well. It is also believed that FO supplementation may increased nerve conduction velocity (3) and sarcolemma ion channel modulation (4), both of which are desirable effects in strength training.

Strength training is a critical part of overall physical health. In the elderly population, decreased strength can result in more falls (2) and possibly hip fractures (5). Because of the beneficial effects associated with FO supplementation, It may be worth investigating further. There are certain cases where you should not take fish oil, due to its blood thinning effects and interactions with other medications. Please consult with your healthcare provider.

Some limiting factors of this study include the small sample size, which could lead to poor generalizability. Further studies will need to be completed to confirm the results in other populations.

How can I learn more about the benefits of fish oil? Sign up for our free mailing list on the top right sidebar!

SOURCES:

(1) Rodacki, C., Rodacki, A., Pereira, G., Naliwaiko, K., Coelho, I., Pequito, D., & Fernandes, L. (2012). Fish-oil supplementation enhances the effects of strength training in elderly women. American Journal Of Clinical Nutrition, 95, 428-436.

(2) Effects of a group exercise program on strength, mobility, and falls among fall-prone elderly men: http://www.ncbi.nlm.nih.gov/pubmed/10843351

(3) Cognitive findings of an exploratory trial of docosahexaenoic acid and lutein supplementation in older women: http://www.ncbi.nlm.nih.gov/pubmed/18510807

(4) Cardiac autonomic changes associated with fish oil vs soy oil supplementation in the elderly: http://www.ncbi.nlm.nih.gov/pubmed/15821181

(5) Epidemiology of hip fractures: http://epirev.oxfordjournals.org/content/19/2/244.short

PHOTOS: zimpenfish and Stephen Cummings

Darwinian evolution claims that changes in our genes occur over several generations. However, epigenetic changes may occur immediately, and endure in at least four subsequent generations. (1) Researchers do not believe that these are permanent changes, but may pre-dispose individuals and their offspring to shorter longevity and increased incidence of disease (3). A study by Dr. Lars Bygren concluded that environmental conditions leave an imprint on the genetic material in eggs and sperm. (3) Dr. Bygren also found that kids who changed their eating habits from normal to gluttonous in a short-time frame, produced offsprings of two generations with shortened lifespans.

Epigenetics is also revealing that activities such as smoking, drinking, and diet may have profound impact on immediate and subsequent generations of disease expression (3). Epigenetics are also believed to play a role in the activation of tumor suppression in cancer, and auto-immune diseases, such as Lupus. (2) Dr. Bruce Lipton, PhD, even goes as far as to claim that expression of genes may be controlled by our attitudes, beliefs, and lifestyles. (4)

What does all this mean?

While everyone knows that diet, exercise, positive thinking, etc are important components of a healthy lifestyle, the implications of epigenetics of profound. It may be that we have significant control over our health destiny. Maybe we are not doomed to heart disease (which has become so much of a “norm” in our society), simply because our father’s father died of a heart attack. This is certainly the case in vegan populations. Maybe we don’t have to get cancer if we stay away from fast-food, genetically-modified crops, negative thinking, and chemical-laden products.

Depending on your own personal motivation, you may be able to take control of your own health, and that of your children. It appears that our choices have a direct and immediate impact on our health, and this may set us free. No longer are we doomed by traditional Darwinian genetics. We can take control. Start today.

What You Can Do:

• Just make ONE small step towards better health.
• Start eating more vegetables and more fruits
• Kick the bad habits, such as smoking and drinking soda. Do whatever it takes.
• Learn about meditation, and practice regularly
• Exercise! Exercise! Exercise!

Sources:

(1) Epigenetics: The Science of Change

http://ehp03.niehs.nih.gov/article/info%3Adoi%2F10.1289%2Fehp.114-a160

(2) Epigenetics: an emerging player in health and disease

http://jap.physiology.org/content/109/1/230.full

(3) Why Your DNA Isn’t Your Destiny

http://www.time.com/time/magazine/article/0,9171,1952313,00.html

(4) Bruce Lipton – Epigenetics

PHOTOS: User:Kontos and Public Domain Photos

Here are some general smoothie building tips:

1. Keep it simple.

I’ve seen some authors such as David Wolfe publish smoothie recipes with 20+ ingredients. Most of these are what he deems to be “superfoods.” While it may be true that many of these “superfoods” hold inherent health benefits within themselves, it is a question of whether or not we utilize them correctly or not. A basic theory of food combination may suggest that we are absorbing much less than we hope to when things get complex.

Victoria Boutenko, author of Green Smoothie Revolution believes in simplicity. A few ingredients that complement each other can be rewarding in taste, and in the ability to digest. Start with some fruit, such as berries, a little bit of leafy greens, and use that is a base. As Steve Jobs has noted, simplicity has endless elegance and complexity at the same time. It can be a powerful tool in the journey for health.

2. Vary it up.

Don’t stick to the same recipe over and over! Variety is the spice of life. In order to obtain maximum nutritional benefits from smoothies, try various combinations of fruits and vegetables. Include different leafy greens, berries, apples, bananas, etc. Try a few add-ons such as coconut oil or chia seed. Create a different smoothie every day of the week if you are drinking one every day.

3. Use high quality, organic ingredients.

If you are finishing a workout, your body needs essential components such as amino acids to build muscle and repair itself. There is a lot of truth in the statement, “you are what you eat,” so choose the best ingredients in order to thrive. If you are buying protein powders for smoothies, go the organic route. Forking out the extra cash for organic whey protein is certainly worth it. That way you know the cows are not being fed GMO-soy / corn feeds, etc. The same principle applies to vegetarian sources of proteins. Berries are often high in residual pesticide residue, so opt for organic, fresh or frozen fruit.

4. Create a base and build from there.

Notice I haven’t given you an exact formula for your smoothie. Well, I believe everyone is going to prefer different smoothies altogether. However, lets establish a “base.” A base is the foundation for your smoothie. After establishing a base, you can add as many other ingredients as you wish. But don’t get too complex!

Try this to start:

• 1.5 cups frozen berries
• 1 cup water (or coconut water)
• 1 cup organic protein (rice, whey, etc.)
• 1 banana or apple

The take home message: Smoothies are a fun, fast, and easy way to intake essential nutrients after a workout. Skip the sports drinks and go for the real deal. Keep it simple, use high quality ingredients, and vary up the smoothies as much as possible.

PHOTOS: _rockinfree and José Carlos Cortizo Pérez