The cost of freedom
Here's to all my military brothers and sisters who have given everything they had and in many cases made the ultimate sacrifice to make and keep us free.
Monday, May 29, 2017
Thursday, May 25, 2017
If It Doesn’t Make Sense, It Must Be True
BY TIM CALLAHAN
This book is a monument to cognitive dissonance, reaffirming in the face of overwhelming disconfirming evidence a belief in an omnipotent, omniscient god whose perfect justice is only tempered by his mercy. The author’s principal assertion is that all the instances of monstrous or incomprehensible behavior on the part of God as chronicled in the Bible, rather than confirming objections to an all-powerful and just divinity, are actually evidence in that divinity’s favor. In the introduction Kandiah says (p. 5):
Kandiah’s chapters are all from specific books of the Bible that often show God to be either indifferent to his people’s sufferings, cruel to the point of being sadistic or behaving in a way that is inexplicable. In each chapter Kandiah tells a real life anecdote, then relates it to the particular book with which the chapter deals. In his first chapter, “The Abraham Paradox,” Kandiah first tells the story of Gyeoung Son, a teenage girl from North Korea who lost her mother to leukemia and whose father disappeared and was probably executed because of having converted to Christianity. Why, Kandiah asks, would God ask so much of the faithful. He says (p. 12):
This book is a monument to cognitive dissonance, reaffirming in the face of overwhelming disconfirming evidence a belief in an omnipotent, omniscient god whose perfect justice is only tempered by his mercy. The author’s principal assertion is that all the instances of monstrous or incomprehensible behavior on the part of God as chronicled in the Bible, rather than confirming objections to an all-powerful and just divinity, are actually evidence in that divinity’s favor. In the introduction Kandiah says (p. 5):
Paradoxology makes the bold claim: that the paradoxes that seem to undermine belief are actually at the heart of our vibrant faith, and that it is only by continually wrestling with them—rather than trying to pin them down or push them away—that we can really worship God, individually and together.
“It is certain because it is impossible” —Tertullian (160–215 CE) on the ResurrectionIn other words, those things that argue strongly against the God of Christianity are actually arguments that support a belief in such a God. Ergo God exists. Q.E.D.
Kandiah’s chapters are all from specific books of the Bible that often show God to be either indifferent to his people’s sufferings, cruel to the point of being sadistic or behaving in a way that is inexplicable. In each chapter Kandiah tells a real life anecdote, then relates it to the particular book with which the chapter deals. In his first chapter, “The Abraham Paradox,” Kandiah first tells the story of Gyeoung Son, a teenage girl from North Korea who lost her mother to leukemia and whose father disappeared and was probably executed because of having converted to Christianity. Why, Kandiah asks, would God ask so much of the faithful. He says (p. 12):
Here lies the heart of the paradox: an all-powerful, self-sufficient God who asks for costly worship. This paradox challenges us not just at an intellectual level, but at an emotional one. It strikes at the core of our faith, because it is about the very character of God. Is God loving, kind and compassionate? Or is he cruel, insecure and greedy?Continue reading
The Sunshine Vitamin
Vitamin D, also known as the “sunshine vitamin,” was identified in the 17th century by Dr. Daniel Whistler and Professor Francis Glisson when they discovered the causative factors of rickets. Circa 1920, Sir Edward Mellanby worked with dogs raised exclusively indoors. He devised a diet that allowed him to unequivocally establish that rickets was caused by a deficiency of a trace component present in the diet and that cod liver oil (an excellent source of vitamin D) was an effective antirachitic agent.24
Along with vitamins A, E and K, vitamin D is a fat-soluble vitamin. Vitamin D actually refers to several different forms. Two forms that are important in humans include:
1. Vitamin D2 (Ergocalciferol)- derived from plants
2. Vitamin D3 (Cholecalciferol)- derived from animal products and made in the skin when exposed to sunlight
In addition vitamin D has three analogs, each with different potencies13: Cholecalciferol – 1x, 25 hydroxycholecalciferol – 5x, 25 dihydroxycholecalciferol – 10x
Sources of Vitamin D: Vitamin D can be synthesized in the skin after exposure to ultraviolet light or obtained from the dieteither from unfortified or fortified food sources or supplements. Unfortified sources include animal products such as cod liver oil, sardines, mackerel, herring, tuna, salmon, and shrimp. Fortified sources include milk and some brands of alternative milks (rice, soy, almond, etc.).13
Some vitamin D researchers suggest that approximately 5–30 minutes of sun exposure between 10 a.m. and 3 p.m. at least twice a week to the face, arms, legs, or back without sunscreen usually leads to sufficient vitamin D synthesis (and that the moderate use of commercial tanning beds that emit 2%–6% UVB radiation is also effective). Individuals with limited sun exposure need to include good sources of vitamin D in their diets or consider supplements to achieve recommended intake levels.19
Metabolism: As with many nutrients, vitamin D is absorbed in the small intestine. It is transported through the lymphatic system by chylomicrons and stored in the liver, bone, brain, and skin.
Vitamin D obtained from sun exposure, food, and supplements is inactive and must undergo 2 procedures in the body for activation. The 1st occurs in the liver, where vitamin D is converted to 25-hydroxyvitamin D [25(OH)D], also known as calcidiol. The 2nd takes place in the kidneys, where it forms the physiologically active 1,25-dihydroxyvitamin D [1,25(OH)2D], also known as calcitriol.13
Requirements: The Recommended Dietary Allowance (RDA) for vitamin D ranges from 400-800 IU, depending on age, pregnancy/lactation status, skin color, sun exposure, diseases affecting nutrient absorption, and health status. This RDA is considered a daily intake that is sufficient to maintain bone health and normal calcium metabolism in 97-98% of healthy people.19 It is important to note that numerous studies support much higher intakes for the prevention and/or management of a number of diseases These intakes can be as high as 10,000 IU/d, or >10 times the current recommended intakes.22
Measuring Vitamin D Status: Serum concentration of 25(OH)D is the best indicator of vitamin D status. It reflects vitamin D produced in the skin and that obtained from food and/or supplements.
Based on a review of the data on vitamin D needs, a committee of the Institutes of Medicine (IOM) concluded that people are at risk for vitamin D deficiency at serum 25(OH)D concentrations <30 30="" addition="" are="" at="" for="" from="" general="" in="" inadequacy="" is="" levels="" ml="" ng="" nmol="" potentially="" range="" ranging="" recommended="" risk="" some="" sup="" the="">19
Deficiency: There are two primary diseases caused by vitamin D deficiency13; rickets – a malformation of the bones seen in children, and osteomalacia – skeletal demineralization seen in adults.
Functions and Health Effects of Supplementation: A primary function of vitamin D includes calcium absorption in the gut for normal mineralization of bone and to prevent hypocalcemic tetany. In addition, vitamin D modulates cell growth, neuromuscular and immune function, and inflammation.
Vitamin D has been extensively reviewed for potential health relationships warranting supplementation. Some of these include resistance to chronic diseases (such as cancer and cardiovascular diseases), physiological parameters (such as immune responseor levels of parathyroid hormone), and functional measures (such as skeletal health, physical performance and falls).21, 23
Mortality: Low 25(OH) D levels have been associated with all-cause mortality and even more pronounced with cardiovascular mortality. It is still unclear whether vitamin D deficiency is a cause or a consequence of a poor health status, though vitamin D supplementation could perhaps be an approach to consider in reducing mortality and cardiovascular disease.18
Bone Health: Vitamin D plays an essential role in maintaining a healthy mineralized skeleton. Sunlight causes the photoproduction of vitamin D3 in the skin. Once formed, vitamin D3 is metabolized sequentially in the liver and kidneys to 1, 25-dihydroxyvitamin D. The major biological function of 1, 25-dihydroxyvitamin D is to keep the serum calcium and phosphorus concentrations within the normal range to maintain essential cellular functions and to promote mineralization of the skeleton. It is generally accepted that an increase in calcium intake to 1000-1500 mg/day, along with an adequate source of vitamin D of at least 400 IU/day, is important for maintaining good bone health.8
Cancer: 1, 25-dihydroxy vitamin D [1, 25-(OH)2 D] exerts its effects via the vitamin D receptor that belongs to the steroid/thyroid hormone receptor superfamily leading to gene regulation and a number of biological responses. Moreover, it has been demonstrated that 1, 25(OH)2 D can induce differentiation and inhibit proliferation of a wide variety of cell types. The anti-proliferative action makes 1, 25-(OH)2 D and its analogs a possible therapeutic tool to treat hyperproliferative disorders, such as certain forms of cancer.2
Along with vitamins A, E and K, vitamin D is a fat-soluble vitamin. Vitamin D actually refers to several different forms. Two forms that are important in humans include:
1. Vitamin D2 (Ergocalciferol)- derived from plants
2. Vitamin D3 (Cholecalciferol)- derived from animal products and made in the skin when exposed to sunlight
In addition vitamin D has three analogs, each with different potencies13: Cholecalciferol – 1x, 25 hydroxycholecalciferol – 5x, 25 dihydroxycholecalciferol – 10x
Sources of Vitamin D: Vitamin D can be synthesized in the skin after exposure to ultraviolet light or obtained from the dieteither from unfortified or fortified food sources or supplements. Unfortified sources include animal products such as cod liver oil, sardines, mackerel, herring, tuna, salmon, and shrimp. Fortified sources include milk and some brands of alternative milks (rice, soy, almond, etc.).13
Some vitamin D researchers suggest that approximately 5–30 minutes of sun exposure between 10 a.m. and 3 p.m. at least twice a week to the face, arms, legs, or back without sunscreen usually leads to sufficient vitamin D synthesis (and that the moderate use of commercial tanning beds that emit 2%–6% UVB radiation is also effective). Individuals with limited sun exposure need to include good sources of vitamin D in their diets or consider supplements to achieve recommended intake levels.19
Metabolism: As with many nutrients, vitamin D is absorbed in the small intestine. It is transported through the lymphatic system by chylomicrons and stored in the liver, bone, brain, and skin.
Vitamin D obtained from sun exposure, food, and supplements is inactive and must undergo 2 procedures in the body for activation. The 1st occurs in the liver, where vitamin D is converted to 25-hydroxyvitamin D [25(OH)D], also known as calcidiol. The 2nd takes place in the kidneys, where it forms the physiologically active 1,25-dihydroxyvitamin D [1,25(OH)2D], also known as calcitriol.13
Requirements: The Recommended Dietary Allowance (RDA) for vitamin D ranges from 400-800 IU, depending on age, pregnancy/lactation status, skin color, sun exposure, diseases affecting nutrient absorption, and health status. This RDA is considered a daily intake that is sufficient to maintain bone health and normal calcium metabolism in 97-98% of healthy people.19 It is important to note that numerous studies support much higher intakes for the prevention and/or management of a number of diseases These intakes can be as high as 10,000 IU/d, or >10 times the current recommended intakes.22
Measuring Vitamin D Status: Serum concentration of 25(OH)D is the best indicator of vitamin D status. It reflects vitamin D produced in the skin and that obtained from food and/or supplements.
Based on a review of the data on vitamin D needs, a committee of the Institutes of Medicine (IOM) concluded that people are at risk for vitamin D deficiency at serum 25(OH)D concentrations <30 30="" addition="" are="" at="" for="" from="" general="" in="" inadequacy="" is="" levels="" ml="" ng="" nmol="" potentially="" range="" ranging="" recommended="" risk="" some="" sup="" the="">19
Deficiency: There are two primary diseases caused by vitamin D deficiency13; rickets – a malformation of the bones seen in children, and osteomalacia – skeletal demineralization seen in adults.
Functions and Health Effects of Supplementation: A primary function of vitamin D includes calcium absorption in the gut for normal mineralization of bone and to prevent hypocalcemic tetany. In addition, vitamin D modulates cell growth, neuromuscular and immune function, and inflammation.
Vitamin D has been extensively reviewed for potential health relationships warranting supplementation. Some of these include resistance to chronic diseases (such as cancer and cardiovascular diseases), physiological parameters (such as immune responseor levels of parathyroid hormone), and functional measures (such as skeletal health, physical performance and falls).21, 23
Mortality: Low 25(OH) D levels have been associated with all-cause mortality and even more pronounced with cardiovascular mortality. It is still unclear whether vitamin D deficiency is a cause or a consequence of a poor health status, though vitamin D supplementation could perhaps be an approach to consider in reducing mortality and cardiovascular disease.18
Bone Health: Vitamin D plays an essential role in maintaining a healthy mineralized skeleton. Sunlight causes the photoproduction of vitamin D3 in the skin. Once formed, vitamin D3 is metabolized sequentially in the liver and kidneys to 1, 25-dihydroxyvitamin D. The major biological function of 1, 25-dihydroxyvitamin D is to keep the serum calcium and phosphorus concentrations within the normal range to maintain essential cellular functions and to promote mineralization of the skeleton. It is generally accepted that an increase in calcium intake to 1000-1500 mg/day, along with an adequate source of vitamin D of at least 400 IU/day, is important for maintaining good bone health.8
Cancer: 1, 25-dihydroxy vitamin D [1, 25-(OH)2 D] exerts its effects via the vitamin D receptor that belongs to the steroid/thyroid hormone receptor superfamily leading to gene regulation and a number of biological responses. Moreover, it has been demonstrated that 1, 25(OH)2 D can induce differentiation and inhibit proliferation of a wide variety of cell types. The anti-proliferative action makes 1, 25-(OH)2 D and its analogs a possible therapeutic tool to treat hyperproliferative disorders, such as certain forms of cancer.2
Below is an image of the foods that are rich in vitamin D, followed by a list of conditions affected by vitamin D status.
Cardiovascular Disease: 1, 25-dihydroxy vitamin D (1, 25[OH]2 D) or calcitriol, has been implicated in many physiologic processes beyond calcium and phosphorus homeostasis, and likely plays a role in several chronic disease states, including cardiovascular disease.
Experimental data suggest that 1, 25(OH)2 D affects cardiac muscle directly, controls parathyroid hormone secretion, regulates the renin-angiotensin-aldosterone system, and modulates the immune system. Treatment with vitamin D has been shown to lower blood pressure in patients with hypertension and modify the cytokine profile in patients with heart failure.15
Depression: Some cross-sectional clinical and epidemiological studies have found that low levels of vitamin D are significantly associated with higher levels of depressive symptoms. While cross-sectional studies cannot establish causality, vitamin D supplementation for depression in those who are deficient warrants further investigation.11
Dementia and Cognition: A review of 37 studies suggests that lower vitamin D concentrations are associated with lower cognitive function and a higher risk of Alzheimer’s disease. Further studies are required to determine the significance and potential public health effect of this association.1
Diabetes: Vitamin D appears to play a role in the prevention of type 1 diabetes in genetically predisposed individuals, as well as type 2 diabetes, by affecting insulin secretion and glucose tolerance.14, 16
Immune System: Recent studies have shown that the hormonal form of calcitriol can act as a regulator of immune cell differentiation and proliferation, specifically in T cells and activated macrophages. Vitamin D may have a similar role to that of other immune regulatory molecules such as cytokines, by modulating the inflammatory process.6
Infectious Disease: Vitamin D plays a role in the synthesis of antibacterial peptides (short chains of amino acids) and in autophagy (cell degradation of unnecessary or dysfunctional cellular components). Several studies have shown that low levels of vitamin D are associated with the susceptibility and the severity of acute infections and with an unfavorable outcome of some chronic infections including the HIV infection. Vitamin D supplementation improves response to treatment of some viral and bacterial infections.5
Autoimmune Disease: Vitamin D is an important component in the interaction between the kidney, bone, parathyroid hormone, and the intestine, which maintains extracellular calcium levels within normal limits in order to maintain physiologic processes and skeletal integrity. Vitamin D is also associated with hypertension, muscular function, immunity, and one’s ability to deal with an infection, autoimmune disease (including multiple sclerosis), and cancer.4
Vitamin D influences immunity via CD4 T cell differentiation as well as increasing the function of T suppressor cells. The active form of vitamin D produces and maintains self-immunologic tolerance. Some studies show that 1, 25(OH)2 D inhibits induction of disease such as thyroiditis, type 1 diabetes, inflammatory bowel disease, systemic lupus erythematosus, collagen-induced arthritis and Lyme disease.20
Performance: Vitamin D status has been hypothesized to play a role in musculoskeletal function. In a study by Houston et al, 2007, vitamin D status was inversely associated with poor physical performance. Given the high prevalence of vitamin D deficiency in older populations, additional studies examining the association between vitamin D status and physical function are warranted.
ADHD, Bipolar, Schizophrenia, and Impulsive Behavior: Brain serotonin is synthesized from the amino acid tryptophan and is activated by vitamin D and omega 3 fatty acids. Inadequate levels of vitamin D (∼70% of the population) and omega-3 fatty acids can result in suboptimal brain serotonin synthesis, leading to a number of cognitive and behavioral disorders.17
Pain; Gloth et al, 1991, identified a pain syndrome associated with vitamin D depletion that is worsened by light, superficial pressure, as well as movement. This pain restricts mobility and function.
Faraj & Mutairi, 2003, evaluated 360 patients attending spinal and internal medicine clinics over a 6-year period who had experienced low back pain. They found that a vitamin D deficiency was a major contributor to chronic low back pain in areas where vitamin D deficiency is endemic.
Screening for vitamin D deficiency and treatment with supplements should be mandatory in this setting. Measurement of serum 25-OH cholecalciferol is sensitive and specific for detection of vitamin D deficiency and could be a useful assessment in patients with chronic low back pain.
Toxicity: Because vitamin D is fat soluble and can be stored in the body, excessive amounts can be toxic and cause a constellation of symptoms, including: Hypercalcemia, hypercalciuria, kidney stones, hyperphosphatemia, polyuria, polydipsia, ectopic calcification of soft tissues, nausea & vomiting, anorexia, constipation, headache and hypertension.12
Conclusion: It is generally accepted that vitamin D deficiency is a worldwide health problem affecting a wide range of acute and chronic diseases. Individuals should try to achieve optimal serum 25-hydroxyvitamin D concentrations from dietary sources, supplements, and sun exposure. The effect of vitamin D on epigenetics and gene regulation could potentially explain why vitamin D has been reported to have such wide-ranging health benefits throughout life. Increasing the vitamin D status of children and adults worldwide is an imperative strategy for improving musculoskeletal health and reducing the risk of chronic illnesses, such as cancer, autoimmune diseases, infectious diseases, diabetes (both type 1 and type 2), neurocognitive disorders, and mortality.9
References
1. Balion, C., Griffith, L. E., Strifler, L., Henderson, M., Patterson, C., Heckman, G., … & Raina, P. (2012). Vitamin D, cognition, and dementia A systematic review and meta-analysis. Neurology, 79(13), 1397-1405.
2. Bouillon, R., Eelen, G., Verlinden, L., Mathieu, C., Carmeliet, G., & Verstuyf, A. (2006). Vitamin D and cancer. The Journal of steroid biochemistry and molecular biology, 102(1), 156-162.
3. Faraj,A & Mutairi,A. (2003). Vitamin D deficiency and chronic low back pain in Saudi Arabia. Spine, 28(2), 177-179.
4. Ginanjar, E., Setiati, S., & Setiyohadi, B. (2006). Vitamin D and autoimmune disease. Acta Medica Indonesiana, 39(3), 133-141.
5. Ghosn, J., & Viard, J. P. (2013). [Vitamin D and infectious diseases]. Presse medicale (Paris, France: 1983), 42(10), 1371-1376.
6. Hewison, M. (1992). Vitamin D and the immune system. Journal of endocrinology, 132(2), 173-175.
7. Gloth, F. M., Lindsay, J. M., Zelesnick, L. B., & Greenough, W. B. (1991). Can vitamin D deficiency produce an unusual pain syndrome?. Archives of internal medicine, 151(8), 1662-1664.
8. Holick, M. F. (1996). Vitamin D and bone health. The Journal of nutrition, 126(4 Suppl), 1159S-64S.
9. Hossein-nezhad, A., & Holick, M. F. (2013, July). Vitamin D for health: a global perspective. In Mayo Clinic Proceedings (Vol. 88, No. 7, pp. 720-755). Elsevier.
10. Houston, D. K., Cesari, M., Ferrucci, L., Cherubini, A., Maggio, D., Bartali, B., & Kritchevsky, S. B. (2007). Association between vitamin D status and physical performance: the InCHIANTI study. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 62(4), 440-446.
11. Howland, R. H. (2011). Vitamin D and depression. J Psychosoc Nurs Ment Health Serv, 49(2), 15-18.
12. Maji, D. (2012). Vitamin D toxicity. Indian journal of endocrinology and metabolism, 16(2), 295.
13. Marz, R. (1999). Medical Nutrition from Marz, 2nd Edition. Omni Press. Portland, Oregon.
14. Mathieu, C., Gysemans, C., Giulietti, A., Bouillon, R. (2005). Vitamin D and diabetes. Diabetologia, 48(7), 1247-57.
15. Nemerovski, C. W., Dorsch, M. P., Simpson, R. U., Bone, H. G., Aaronson, K. D., & Bleske, B. E. (2009). Vitamin D and cardiovascular disease. Pharmacotherapy: The Journal of Human Pharmacology and Drug Therapy,29(6), 691-708.
16. Palomer, X., Gonzalez-Clemente, J., Blanco-Vaca, F., Mauricio, D. (2008). Role of vitamin D in the pathogenesis of type 2 diabetes mellitus. Diabetes, Obesity & Metabolism. 10(3), 185-97.
17. Patrick, R. P., & Ames, B. N. (2015). Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar, schizophrenia, and impulsive behavior. The FASEB Journal, fj-14.
18. Pilz, S., Dobnig, H., Nijpels, G., Heine, R. J., Stehouwer, C. D., Snijder, M. B. & Dekker, J. M. (2009). Vitamin D and mortality in older men and women.Clinical endocrinology, 71(5), 666-672.
19. Rizwan, M. (2013). Defeat the ‘D’ deficiency–be sun smart. Journal of Pakistan Association of Dermatologists, 23(4), 357-359.
20. Solomon, A. J. (2011). Multiple sclerosis and vitamin D. Neurology, 77(17), e99-e100.
21. Venkataraman, R. (2008). Functions of Vitamin D. Journal of Young Investigators. Carnegie Mellon University.
22. Vieth, R., Bischoff-Ferrari, H., Boucher, B. J., Dawson-Hughes, B., Garland, C. F., Heaney, R. P. & Zittermann, A. (2007). The urgent need to recommend an intake of vitamin D that is effective. The American journal of clinical nutrition, 85(3), 649-650.
Wednesday, May 24, 2017
Memorial Day
Memorial Day is not about National Beer and Burger Day. We visited Arlington National cemetery a few years ago and other sites, while in Washington D.C., and it was very humbling. Celebrate and enjoy your day, but remember the reason why we do it.
Monday, May 22, 2017
Dave's Killer Bread
While we were in Payson over the weekend, we stopped into Basha's to pick up a few things. I saw this brand of bread and I thought, why not? It's a smaller loaf than the stuff I usually get and the slices are thinner, which is something I prefer. How's the taste? I think it's pretty good... slightly denser, because of the number of grains, etc. I will say, it also makes pretty great toast.
If you're daring and you are looking to break out and try something different, give this a try. I think I'm sold on this one.
Dave's Killer Bread
Explore this site. There are lots of yummy things here.
Take time to read about second chances.
If you're daring and you are looking to break out and try something different, give this a try. I think I'm sold on this one.
Dave's Killer Bread
Explore this site. There are lots of yummy things here.
Take time to read about second chances.
Thursday, May 18, 2017
Minimalist Weight Training for Strength & Muscle
by Tom Venuto
How do you get stronger, improve your maximum lifts & improve your
physique overall if you only have 2 days a week to dedicate for lifting? What’s the best approach to weight training when increasing both strength & muscle is the goal but you have extremely limited time?
Some people might tell you that twice a week training is not enough to make gains, but there is research on low frequency weight training showing very good gains can be made with just 2 well-designed workouts a week.
It’s true that you would certainly make even better strength & muscle gains with more frequent training. However, studies have shown that 70% or 80% of the gains that were made from more frequent training were achieved with only 2 full-body workouts per week.
Of course, serious athletes want 100% of the possible gains they can get, but getting 80% of the potential gains from an extremely modest time commitment is a pretty amazing trade off. This is valuable information for busy people. It helps you avoid “all or nothing thinking” like: “If I can’t train 5 days/week, I might as well not train at all.”
If you’re going to scale back to only 2 workouts/week & you want to keep the workouts short, you have to limit yourself to a small handful of exercises, as few as 3 or 4 per workout. All your exercises should work large areas of muscle mass, mostly barbell & dumbbell basics and powerlifts.
Extra exercises for small muscle groups like arms & calves could be added if you feel you’re weak in any of those areas or if you have the time, but they’re not mandatory. You’ll mainly focus on the major movement patterns such as squatting, pushing and pulling.
Many people call this abbreviated training or minimalist training. It doesn’t seem like much at first glance, but while the big exercises don’t require much time, they demand a lot of effort from you. If you work hard at progressive overload, keeping a training journal & adding reps or weight at every workout, you can make really solid gains with minimum time invested.
When you’re only doing a few basic movements per workout, it’s also a good best practice to rotate exercises. Instead of doing the same exercises on both days, you alternate 2 different workouts. Each workout trains your whole body, but with different exercises each time. This gives you more variety so more movements and muscle areas are worked each week, it may prevent overuse injuries & joint pain, it helps prevent you from getting bored & lets you keep making progress longer before you reach a plateau.
The most basic 2-day a week program has just 3 exercises per workout for 3 sets of 8 to 12 reps, It doesn’t take long at all to finish 3 exercises for 3 sets each, so even the busiest person can do this. But, it is hard work because these are tough exercises and you have to keep progressing (more weight or at least more reps every workout).
If you have a little more time available, a 4th or even a 5th exercise could be added & the workouts would still be very brief, though additional exercises are optional. You could also get extra exercises done quickly by super-setting.
Your goal is to add weight at every workout when possible & when you can’t increase the weight, try to do just one more rep with the same weight. The double progressive system is a great way to slowly but surely keep moving forward. Start with the lower number of reps at a given weight – which is 8 reps for most exercises – keep adding reps with the same weight until you hit the upper repetition number – which is 12 in most cases – then increase the weight and drop back down to 8 reps. Then keep repeating the process. When you reach a progress plateau, you should make some program changes to help restart your gains again.
One last thought: This kind of minimalist 2 days/week training is not just good for busy people, it’s a good option for people who are very active in other sports who spend a lot of time practicing or playing their sport. For example, cyclists, runners or martial artists might do so much training for those activities that lifting weights 4 or 5 days a week is overkill. Trying a twice a week program might be ideal, & the exercises could be tweaked slightly to make them more sports specific.
PS. By the way, this 2-day minimalist strength and muscle program can in fact be performed 3 days a week & there is a good chance you will get even better gains from a 3rd workout, yet the time investment is still quite modest. In the other direction, if you only did this type of training once a week, it would be even further from optimal, but it could be enough to maintain the muscle you already have.
How do you get stronger, improve your maximum lifts & improve your
physique overall if you only have 2 days a week to dedicate for lifting? What’s the best approach to weight training when increasing both strength & muscle is the goal but you have extremely limited time?Some people might tell you that twice a week training is not enough to make gains, but there is research on low frequency weight training showing very good gains can be made with just 2 well-designed workouts a week.
It’s true that you would certainly make even better strength & muscle gains with more frequent training. However, studies have shown that 70% or 80% of the gains that were made from more frequent training were achieved with only 2 full-body workouts per week.
Of course, serious athletes want 100% of the possible gains they can get, but getting 80% of the potential gains from an extremely modest time commitment is a pretty amazing trade off. This is valuable information for busy people. It helps you avoid “all or nothing thinking” like: “If I can’t train 5 days/week, I might as well not train at all.”
If you’re going to scale back to only 2 workouts/week & you want to keep the workouts short, you have to limit yourself to a small handful of exercises, as few as 3 or 4 per workout. All your exercises should work large areas of muscle mass, mostly barbell & dumbbell basics and powerlifts.
Extra exercises for small muscle groups like arms & calves could be added if you feel you’re weak in any of those areas or if you have the time, but they’re not mandatory. You’ll mainly focus on the major movement patterns such as squatting, pushing and pulling.
Many people call this abbreviated training or minimalist training. It doesn’t seem like much at first glance, but while the big exercises don’t require much time, they demand a lot of effort from you. If you work hard at progressive overload, keeping a training journal & adding reps or weight at every workout, you can make really solid gains with minimum time invested.
When you’re only doing a few basic movements per workout, it’s also a good best practice to rotate exercises. Instead of doing the same exercises on both days, you alternate 2 different workouts. Each workout trains your whole body, but with different exercises each time. This gives you more variety so more movements and muscle areas are worked each week, it may prevent overuse injuries & joint pain, it helps prevent you from getting bored & lets you keep making progress longer before you reach a plateau.
The most basic 2-day a week program has just 3 exercises per workout for 3 sets of 8 to 12 reps, It doesn’t take long at all to finish 3 exercises for 3 sets each, so even the busiest person can do this. But, it is hard work because these are tough exercises and you have to keep progressing (more weight or at least more reps every workout).
If you have a little more time available, a 4th or even a 5th exercise could be added & the workouts would still be very brief, though additional exercises are optional. You could also get extra exercises done quickly by super-setting.
Your goal is to add weight at every workout when possible & when you can’t increase the weight, try to do just one more rep with the same weight. The double progressive system is a great way to slowly but surely keep moving forward. Start with the lower number of reps at a given weight – which is 8 reps for most exercises – keep adding reps with the same weight until you hit the upper repetition number – which is 12 in most cases – then increase the weight and drop back down to 8 reps. Then keep repeating the process. When you reach a progress plateau, you should make some program changes to help restart your gains again.
One last thought: This kind of minimalist 2 days/week training is not just good for busy people, it’s a good option for people who are very active in other sports who spend a lot of time practicing or playing their sport. For example, cyclists, runners or martial artists might do so much training for those activities that lifting weights 4 or 5 days a week is overkill. Trying a twice a week program might be ideal, & the exercises could be tweaked slightly to make them more sports specific.
PS. By the way, this 2-day minimalist strength and muscle program can in fact be performed 3 days a week & there is a good chance you will get even better gains from a 3rd workout, yet the time investment is still quite modest. In the other direction, if you only did this type of training once a week, it would be even further from optimal, but it could be enough to maintain the muscle you already have.
On Witches and Terrorists: Why Torture Doesn’t Work
SCIENTIFIC AMERICAN “SKEPTIC” COLUMN FOR MAY 2017
As recounted by author and journalist Daniel P. Mannix, during the European witch craze the Duke of Brunswick in Germany invited two Jesuit scholars to oversee the Inquisition’s use of torture to extract information from accused witches. “The Inquisitors are doing their duty. They are arresting only people who have been implicated by the confession of other witches,” the Jesuits re ported. The duke was skeptical. Suspecting that people will say anything to stop the pain, he invited the Jesuits to join him at the local dungeon to witness a woman being stretched on a rack. “Now, woman, you are a confessed witch,” he began. “I suspect these two men of being warlocks. What do you say? Another turn of the rack, executioners.” The Jesuits couldn’t believe what they heard next. “No, no!” the woman groaned. “You are quite right. I have often seen them at the Sabbat. They can turn themselves into goats, wolves and other animals…. Several witches have had children by them. One woman even had eight children whom these men fathered. The children had heads like toads and legs like spiders.” Turning to the flabbergasted Jesuits, the duke inquired, “Shall I put you to the torture until you confess?”
One of these Jesuits was Friedrich Spee, who responded to this poignant experiment on the psychology of torture by publishing a book in 1631 entitled Cautio Criminalis, which played a role in bringing about the end of the witch mania and demonstrating why torture as a tool to obtain useful information doesn’t work. This is why, in addition to its inhumane elements, it is banned in all Western nations, including the U.S., whose Eighth Amendment of the Constitution prohibits “cruel and unusual punishments.” […]
Tuesday, May 09, 2017
This Vitamin Helps Protect You From Polluted Air, Study Finds
Air pollution is one of the world’s biggest killers, causing more than 7 million deaths a year. It contributes to heart attacks, strokes, lung cancer, and chronic obstructive pulmonary disease (COPD). All told, air pollution kills one in eight people, according to the World Health Organization. Now, a new study shows there is a simple way to protect yourself.
It found that taking B vitamins “nearly abolished” the harmful health effects of something called “ambient fine particulate pollution.” This is the most dangerous form of air pollution. It is the type that often causes heart attacks. Researchers call it ambient PM2.5 for short. It is made up of microscopic particles less than 2.5 microns in size. For comparison, a human hair is about 75 microns wide.
Particles this small can easily enter our lungs and bloodstream. When they reach the heart, they cause inflammation that can lead to a heart attack. They also damage the immune system, making people more susceptible to infections. PM2.5 causes 3.7 million deaths a year, mainly through cardiovascular damage. It is believed to be the most common trigger of a heart attack, the study authors noted.
Columbia University researchers recruited healthy, nonsmoking adults between 18 and 60 years of age. None were taking any form of B vitamins. They all lived in lightly polluted urban areas. The researchers tested various markers of heart and immune system health. They checked white blood cell counts, resting heart rate, and heart rate variability, which measures the time in between heart beats.
First, the researchers gave subjects a placebo for four weeks. Then they exposed them for two hours to concentrated PM2.5 pollution. They tested them again and found all their heart and immune markers had worsened. Their heart rate increased 3.8 beats per minute, which meant the subjects’ hearts had to work harder. Their white blood cell count increased 11.5%, which meant their immune systems sensed an infectious attack. And their heart rate variability fell 57%, which is a sign of blood pressure swings.
The subjects were then given a four-week regimen of vitamin B supplements. The participants took 50 mg of vitamin B6, 2.5 mg of folic acid (vitamin B9), and 1 mg of vitamin B12 daily. They were again exposed to PM2.5 pollution. This time, it had almost no effect.
The authors wrote that the effects of air pollution damage on health “are nearly reversed with four-week B-vitamin supplementation."
Many Americans are deficient in vitamin B, leaving them vulnerable to the deadly effects of air pollution. A Tufts University study found that about 40% of us are vitamin B12 deficient. That’s because most Americans don’t eat enough fruits and vegetables.
Foods high in the three B vitamins used in the study include dark leafy greens, papaya, oranges, cantaloupe, and eggs. Opt for organic versions whenever possible.
If you live in a high-pollution city, the best solution may be a supplement. Look for a quality B-complex formula.
It found that taking B vitamins “nearly abolished” the harmful health effects of something called “ambient fine particulate pollution.” This is the most dangerous form of air pollution. It is the type that often causes heart attacks. Researchers call it ambient PM2.5 for short. It is made up of microscopic particles less than 2.5 microns in size. For comparison, a human hair is about 75 microns wide.
Particles this small can easily enter our lungs and bloodstream. When they reach the heart, they cause inflammation that can lead to a heart attack. They also damage the immune system, making people more susceptible to infections. PM2.5 causes 3.7 million deaths a year, mainly through cardiovascular damage. It is believed to be the most common trigger of a heart attack, the study authors noted.
Columbia University researchers recruited healthy, nonsmoking adults between 18 and 60 years of age. None were taking any form of B vitamins. They all lived in lightly polluted urban areas. The researchers tested various markers of heart and immune system health. They checked white blood cell counts, resting heart rate, and heart rate variability, which measures the time in between heart beats.
First, the researchers gave subjects a placebo for four weeks. Then they exposed them for two hours to concentrated PM2.5 pollution. They tested them again and found all their heart and immune markers had worsened. Their heart rate increased 3.8 beats per minute, which meant the subjects’ hearts had to work harder. Their white blood cell count increased 11.5%, which meant their immune systems sensed an infectious attack. And their heart rate variability fell 57%, which is a sign of blood pressure swings.
The subjects were then given a four-week regimen of vitamin B supplements. The participants took 50 mg of vitamin B6, 2.5 mg of folic acid (vitamin B9), and 1 mg of vitamin B12 daily. They were again exposed to PM2.5 pollution. This time, it had almost no effect.
The authors wrote that the effects of air pollution damage on health “are nearly reversed with four-week B-vitamin supplementation."
Many Americans are deficient in vitamin B, leaving them vulnerable to the deadly effects of air pollution. A Tufts University study found that about 40% of us are vitamin B12 deficient. That’s because most Americans don’t eat enough fruits and vegetables.
Foods high in the three B vitamins used in the study include dark leafy greens, papaya, oranges, cantaloupe, and eggs. Opt for organic versions whenever possible.
If you live in a high-pollution city, the best solution may be a supplement. Look for a quality B-complex formula.
Sunday, May 07, 2017
My experiences with Glioblastoma Multiforme
This is kind of a long read, but it chronicles my experiences with t
he disease between March 18, 2006 and June 16, 2009. In some ways it seems like several lifetimes ago, but the technology has come a long way and the doctors are very good at what they do, and it's because of this I'm still around and making the most of life.Wednesday, May 03, 2017
What Would it Take to Change Your Mind?
BY PETER BOGHOSSIAN
I’ve been writing about and teaching critical thinking for more than two decades. “Form beliefs on the basis of the evidence,” was my mantra, and I taught tens of thousands of students how to do just that. Why, then did people leave my classroom with the same preposterous beliefs as when they entered—from alternative medicine to alien abductions to Obama being a Muslim? Because I had been doing it wrong.
The problem is that everyone thinks they form their beliefs on the basis of evidence. That’s one of the issues, for example, with fake news. Whether it’s Facebook, Twitter, or just surfing Google, people read and share stories either that they want to believe or that comport with what they already believe—then they point to those stories as evidence for their beliefs. Beliefs are used as evidence for beliefs, with fake news just providing fodder.
Teaching people to formulate beliefs on the basis of evidence may, ironically, trap them in false views of reality. Doing so increases their confidence in the truth of a belief because they think they’re believing as good critical thinkers would, but they’re actually digging themselves into a cognitive sinkhole. The more intelligent one is, the deeper the hole. As Michael Shermer famously stated, “Smarter people are better at rationalizing bad ideas.” That is, smarter people are better at making inferences and using data to support their belief, independent of the truth of that belief. What, then, can we skeptics do? Here’s my recommendation…
Tuesday, May 02, 2017
Why Did The Vatican Remove 14 Books From The Bible in 1684?
The Vatican church, or the Roman Catholic church, has a long history of corruption and deception. Here is an interesting take on this.
Why Did The Vatican Remove 14 Books From The Bible in 1684?The Skewed Logic of the Bell-Shaped Curve
BY DIANE F. HALPERN
As I read The Bell Curve by Richard J. Herrnstein and Charles Murray I was reminded of a cartoon from the popular children’s television show Sesame Street. As regular viewers of Sesame Streetalready know, every episode is brought to you courtesy of a number and letter. On those days when the star of the show is the letter “I,” we are shown a group of hard-working cartoon characters whose job it is to polish a giant letter “I” until it glistens like an expensive jewel in the sunlight. In fact, this small army of letter polishers spend their entire day polishing the letter “I” because it is such an Important and Interesting letter. In a similar manner, Herrnstein and Murray also polish their “I”—Intelligence—and its related measure, IQ, which assume the spotlight as the best predictors of socioeconomic class and a diverse range of variables that cover the rest of the alphabet from Abusive relationships to Xenophobia and Zealotry.
Commenting on The Bell Curve is a lot like trying to catch a ball of jello. The arguments are slick and, like most skilled rhetoricians who are attempting to change how people think, the authors provide a veneer of fairness to cover the flaws and biases in their message. In this case, the veneer is thin—so thin that it allows their hypocrisy and social agenda to peek through. In making their points, the authors present, discredit, and then dismiss all opposing points of view. Contradictory evidence is criticized as statistically or methodologically flawed. Unfortunately, the stringent criteria that they apply to counterarguments are abandoned when they present the evidence in support of their favored conclusions. The authors shape their arguments like skilled word smiths. A factual statement like “some educational programs have not worked” is gradually morphed into a misleading statement like “educational programs have not worked,” and then, “educational programs cannot work,” a subtle change in wording that occurs as the authors stray from their data.
Can anyone seriously believe that Murray was shocked and dismayed when he found that he had upset many people with his pronouncements of racial inequality or the way he used IQ data to support an ultra-conservative political agenda? The authors have created the perfect medium for a growing media frenzy with a very long book in which much of the supporting evidence is relegated to a statistical appendix and extreme claims are succinctly summarized. The voracious appetite of the media is whetted by controversies, sound bites, and simple explanations of complex subjects. Even lengthy and thoughtful articles are condensed into a few words for newspaper headlines that are supposed to pique the reader’s interest. This is the stuff that sells newspapers, keeps people tuned to the chatty banter that passes as television news, and sustains conversations in countless barber shops, bus stops, and kitchen tables. Despite Murray’s protestations to the contrary, this is a book about race, and race is one topic in which we are all self-proclaimed experts. Each of us has an opinion about racial similarities and differences and a story to tell that shows how right our own opinions are. Cognitive psychologists who study stereotypes and prejudice have known for a long time that strongly held beliefs are difficult to change, and that people cling to their beliefs even when confronted with evidence that shows that these beliefs are wrong. We are more likely to change our interpretations of experience and our memory for events so that they fit our existing belief system than we are to abandon our beliefs. Perhaps books like this one should be sold with warning labels in which readers are urged to be alert for misleading statements, missing evidence, and biased interpretations—sort of a surgeon general’s warning. The messages in The Bell Curve are at least as dangerous as cigarettes and alcohol. […]
Study Reveals Best Exercise For Your Brain
We all know that we lose mental sharpness as we age. Our memory and thinking skills decline, learning becomes more difficult, and our ability to solve problems slows down.In fact, our brains actually shrink as we get older. At birth, your brain weighs about 400 grams. It grows to about 1,450 grams by age 25. Then it is all downhill. The brain loses about 2 grams per year after age 25. Studies show that brain function begins a gradual decline as early as age 30, although in some people it is delayed until after age 50. We’ve long been told that staying physically active can help keep our brain healthy. But what form of exercise is best? A new study attempted to answer that question.
Researchers at the University of Illinois Urbana-Champaign and other schools recruited 174 healthy men and women ages 60 to 79. None had cognitive impairment or neurological illnesses. Most were sedentary, although some occasionally exercised.
They tested the subjects’ mental abilities and gave them MRI brain scans. Then they randomly divided participants into three groups. One group was assigned to walk briskly for an hour three times a week. Another group did gentle stretching and balance training three times a week. The third group was assigned to take dance lessons. Specifically, they learned country dancing, which included line and square dancing.
After six months of doing these exercises, the subjects came to the lab for testing and brain scans. Almost all the subjects performed better on thinking and memory tests. But one group surprised researchers by also increasing the size of a crucial brain structure.
People in the dance group showed increased thickness and nerve density in a structure called the fornix. It is involved in memory and message processing. The dance group also performed better on cognitive tests than the walking and stretching groups.
Agnieszka Burzynska is a professor of human neuroscience at Colorado State University. She is the study’s lead author. The research suggests “any activities involving moving and socializing” can increase mental ability in aging brains, said Professor Burzynska.
Dance may be the most beneficial exercise because it not only requires physical exertion, it engages the brain, she noted. Dancers have to think about the next step. Having to interact with other people is also mentally stimulating.
This combination of physical exercise, socialization, and thinking provides the most benefit to mental health in older populations, she said. The take home message from the study? Stimulate your brain while you exercise. And work out with other people.
Dance is great, but other forms of exercise also fit this description. Competitive sports require socialization and mental effort. You have to interact with your teammates and opponents. And you have to think about strategy. If you walk for fitness, simply changing your route can help stimulate your brain. And don’t forget to bring along a friend.
Food Cravings That Can Signal a Nutrient Deficiency
Have you started craving chocolate so much that you dream of visiting the Hershey factory? Do you consider salt one of the major food groups? Or maybe you can’t stay away from the sweet stuff.
When you have an overwhelming food craving, it can be psychologically-driven, but it can also be your body is trying to tell you something. Food cravings can be triggered by nutrient deficiencies. Research by the Academy of Nutrition and Dietetics has found that the urge to eat certain foods may be a symptom of a specific vitamin or mineral shortage. These food cravings can reveal vitamin and mineral shortages.
1). Chocolate: Almost everybody likes chocolate. But if you find yourself wanting it several times a day, you could have a magnesium deficiency. This is more common in women. That’s because menstruation can deplete magnesium. Magnesium helps you sleep better, eases stress, and prevents diabetes.
Great sources of the mineral include spinach, almonds, avocados, and shrimp. And yes, dark chocolate contains a big dose of magnesium. But, opt for an organic brand and make sure it is at least 75% cocoa. High-cocoa chocolates have more healthy flavonoids and less sugar. You can also take a magnesium supplement. A sensible dosage is 200 mg a day.
2). Salt and sugar: A study published in the Canadian Medical Association Journal found that people with low zinc levels often have a deadened sense of taste. They compensate by loading up on taste-intensive salty and sugary foods.
As you age, your ability to absorb zinc declines. In fact, 40% of American seniors are zinc deficient. Zinc supports the immune system, and increases heart and bone health. Eggs, nuts, oysters, grass-fed beef, spinach, shiitake mushrooms, liver, and dark poultry meat are great sources of zinc.
3). Meat: If you crave meat and are also feeling lethargic, you may be low in iron. This is an extremely common deficiency. About 3 million people in North America suffer from it. Iron deficiency causes anemia, a shortage of red blood cells. Symptoms of anemia are fatigue, dizziness, rapid heartbeat, brittle nails, and headaches.
Vegans and vegetarians are prone to iron deficiencies. That’s because plant-based iron is more difficult for the body to absorb than iron in meat. Taking daily aspirin can also lower iron levels. Other than chicken, beef, and pork, great sources of iron include nuts and seeds.
If you choose a supplement, recommended dosages are 8 mg per day for men and 11 mg for women. And make sure you include a good source of vitamin C, like broccoli, red bell peppers, or strawberries. Vitamin C boosts iron absorption.
4). Cheese: You might think a cheese craving would indicate a calcium deficiency. But nutritionists say it is more likely you’re missing omega-3 fatty acids. Other signs include dry skin and fatigue.
Great sources of omega-3 fatty acids are wild-caught tuna, salmon, and sardines. Cheese and eggs also have high levels. Eggs from pastured organic chickens contain greater quantities of omega-3s. If you decide on a supplement, take a quality fish oil capsule. We recommend 2,000 mg a day.
5). Offbeat cravings: Some people have urges to eat things that aren’t food. This is most common in pregnant women and children, although it can happen to anyone. It’s a condition called pica. The most common pica cravings are those for dirt or chalk. Others include burnt matches, charcoal, and sand.
These unusual cravings can be a sign of a vitamin B deficiency. Check with your doctor to see if a medication you’re taking, such as acid-suppressing heartburn drugs, is causing the deficiency. As we previously told you, a vitamin B deficiency is serious. If you have pica cravings, ask your doctor for a B12 test. It is a simple blood draw. If you are deficient, you might be prescribed weekly shots. They deliver the most B12. Absorption of oral supplements can be hindered by stomach acid.
If you use an oral supplement, aim for 50 mg a day. Check back with your doctor after one month of taking the supplement to see if you have increased levels. Leafy greens, seafood, eggs, bananas, poultry, and organic dairy all contain B vitamins.
When you have an overwhelming food craving, it can be psychologically-driven, but it can also be your body is trying to tell you something. Food cravings can be triggered by nutrient deficiencies. Research by the Academy of Nutrition and Dietetics has found that the urge to eat certain foods may be a symptom of a specific vitamin or mineral shortage. These food cravings can reveal vitamin and mineral shortages.
1). Chocolate: Almost everybody likes chocolate. But if you find yourself wanting it several times a day, you could have a magnesium deficiency. This is more common in women. That’s because menstruation can deplete magnesium. Magnesium helps you sleep better, eases stress, and prevents diabetes.
Great sources of the mineral include spinach, almonds, avocados, and shrimp. And yes, dark chocolate contains a big dose of magnesium. But, opt for an organic brand and make sure it is at least 75% cocoa. High-cocoa chocolates have more healthy flavonoids and less sugar. You can also take a magnesium supplement. A sensible dosage is 200 mg a day.
2). Salt and sugar: A study published in the Canadian Medical Association Journal found that people with low zinc levels often have a deadened sense of taste. They compensate by loading up on taste-intensive salty and sugary foods.
As you age, your ability to absorb zinc declines. In fact, 40% of American seniors are zinc deficient. Zinc supports the immune system, and increases heart and bone health. Eggs, nuts, oysters, grass-fed beef, spinach, shiitake mushrooms, liver, and dark poultry meat are great sources of zinc.
3). Meat: If you crave meat and are also feeling lethargic, you may be low in iron. This is an extremely common deficiency. About 3 million people in North America suffer from it. Iron deficiency causes anemia, a shortage of red blood cells. Symptoms of anemia are fatigue, dizziness, rapid heartbeat, brittle nails, and headaches.
Vegans and vegetarians are prone to iron deficiencies. That’s because plant-based iron is more difficult for the body to absorb than iron in meat. Taking daily aspirin can also lower iron levels. Other than chicken, beef, and pork, great sources of iron include nuts and seeds.
If you choose a supplement, recommended dosages are 8 mg per day for men and 11 mg for women. And make sure you include a good source of vitamin C, like broccoli, red bell peppers, or strawberries. Vitamin C boosts iron absorption.
4). Cheese: You might think a cheese craving would indicate a calcium deficiency. But nutritionists say it is more likely you’re missing omega-3 fatty acids. Other signs include dry skin and fatigue.
Great sources of omega-3 fatty acids are wild-caught tuna, salmon, and sardines. Cheese and eggs also have high levels. Eggs from pastured organic chickens contain greater quantities of omega-3s. If you decide on a supplement, take a quality fish oil capsule. We recommend 2,000 mg a day.
5). Offbeat cravings: Some people have urges to eat things that aren’t food. This is most common in pregnant women and children, although it can happen to anyone. It’s a condition called pica. The most common pica cravings are those for dirt or chalk. Others include burnt matches, charcoal, and sand.
These unusual cravings can be a sign of a vitamin B deficiency. Check with your doctor to see if a medication you’re taking, such as acid-suppressing heartburn drugs, is causing the deficiency. As we previously told you, a vitamin B deficiency is serious. If you have pica cravings, ask your doctor for a B12 test. It is a simple blood draw. If you are deficient, you might be prescribed weekly shots. They deliver the most B12. Absorption of oral supplements can be hindered by stomach acid.
If you use an oral supplement, aim for 50 mg a day. Check back with your doctor after one month of taking the supplement to see if you have increased levels. Leafy greens, seafood, eggs, bananas, poultry, and organic dairy all contain B vitamins.
Good Food Standards
We should choose foods by following 4 Good Food standards. We’re pretty picky about this: all the foods we recommend have to satisfy all 4 criteria. Not 3, not most…all. We’ll explain them in more detail in other chapters, buy here are the basics:
The food we eat should:
1). Support immune function and minimize inflammation.
2). Promote a healthy hormonal response.
3). Support a healthy gut.
4). Promote a healthy psychological response.
Dallas & Melissa Hartwig, from “It Starts With Food”.
That’s from Chapter #3: “What Is Food?” in which we get introduced to the four criteria of the Whole 30 good food standards. Let’s take a quick look at each:
1). The food we eat should support immune function and minimize inflammation. Inflammation is at the root of ALL disease. Therefore, we want to make sure our food choices are anti-inflammatory rather than inflammatory. Key culprits: grains, veggie/seed oils, dairy.
2). The food we eat should promote a healthy hormonal response. Ludwig echoes this wisdom as well. He tells us: “Foods with similar nutrients can affect hormones and metabolism in profoundly different ways, determining whether we store or burn calories, build fat or muscle, feel hungry or satisfied, struggle with weight or maintain a healthy weight effortlessly, and suffer from or avoid chronic inflammation.” The Hartwigs walks us through how our food choices affect everything from insulin to cortisol. Powerful stuff.
3). The food we eat should support a healthy gut. As we discussed in Clean Gut, it ALL starts in the gut. Alejandro Junger tells us: “Healing the gut is the single most important step we can take to ensure our lifelong health.” Again, certain foods are disrupting the health of our gut and we need to eliminate those toxic triggers!
4). The food we eat should promote a healthy psychological response. Does the food we’re eating trigger an unhealthy psychological response? David Ludwig has tested this extensively and PROVEN that ultra-processed, fast-acting carbs light up your nucleus accumbens—the same “reward center” that lights up for people addicted to cocaine and alcohol. That would qualify as an unhealthy response. Which is why removing fast-acting carbs (sugar, pizza, bread, pasta, etc.) is part of his Phase I of: Conquer Cravings.
The food we eat should:
1). Support immune function and minimize inflammation.
2). Promote a healthy hormonal response.
3). Support a healthy gut.
4). Promote a healthy psychological response.
Dallas & Melissa Hartwig, from “It Starts With Food”.
That’s from Chapter #3: “What Is Food?” in which we get introduced to the four criteria of the Whole 30 good food standards. Let’s take a quick look at each:
1). The food we eat should support immune function and minimize inflammation. Inflammation is at the root of ALL disease. Therefore, we want to make sure our food choices are anti-inflammatory rather than inflammatory. Key culprits: grains, veggie/seed oils, dairy.
2). The food we eat should promote a healthy hormonal response. Ludwig echoes this wisdom as well. He tells us: “Foods with similar nutrients can affect hormones and metabolism in profoundly different ways, determining whether we store or burn calories, build fat or muscle, feel hungry or satisfied, struggle with weight or maintain a healthy weight effortlessly, and suffer from or avoid chronic inflammation.” The Hartwigs walks us through how our food choices affect everything from insulin to cortisol. Powerful stuff.
3). The food we eat should support a healthy gut. As we discussed in Clean Gut, it ALL starts in the gut. Alejandro Junger tells us: “Healing the gut is the single most important step we can take to ensure our lifelong health.” Again, certain foods are disrupting the health of our gut and we need to eliminate those toxic triggers!
4). The food we eat should promote a healthy psychological response. Does the food we’re eating trigger an unhealthy psychological response? David Ludwig has tested this extensively and PROVEN that ultra-processed, fast-acting carbs light up your nucleus accumbens—the same “reward center” that lights up for people addicted to cocaine and alcohol. That would qualify as an unhealthy response. Which is why removing fast-acting carbs (sugar, pizza, bread, pasta, etc.) is part of his Phase I of: Conquer Cravings.
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