You are probably aware that most people feel better and lose body fat when they cut gluten from their diet.

What you might not realise is that all grains are problematic for most people…not just the classic gluten containing grains.

Why is this?

Partly it’s because there is a lot of confusion over which grains contain gluten and which ones do not.

Many “gluten free” people continue to eat oats and quinoa because they have been told these two are gluten free.

There are two major problems with this logic. The first problem is that most people feel better, have more energy and less body fat, when they eliminate ALL grains INCLUDING oats and quinoa.

We have seen many clients over the years who were unable to get rid of their symptoms (and body fat) until they cut oats and quinoa from their diet. This is partly because oats and quinoa do contain a form of gliadin which does cause significant health problem in many people.

Gliadin is the relevant offending sub fraction of gluten.

When someone says “I’m gluten intolerant” it’s more accurate to say “I’m gliadin intolerant”. The second problem is that all grains – even rice and corn, which are truly gluten/gliadin free – are simply delivery vehicles for huge amounts of carbohydrate.

Most people do not do anything like enough exercise to burn off the carbohydrates that they get from their daily grain consumption. Unless you are doing at least 60mins of HARD exercise every day, you should cut ALL grains from your diet and get your carbohydrates from vegetables.

Book Review

Why We Get Fat and What to Do About It is well researched by the author, Gary Taubes, who presents the basic case that we can become leaner by avoiding certain foods— and not just consuming the latest advertised “low-fat over-processed prepackaged, take-our-word-for-it solution.” This simple logic is almost too basic for today’s health-obsessed consumer. We want fast, sexy and cheap, but we can’t give up anything. That’s just crazy!

First and foremost, lean does not necessarily mean healthy, and it is only one marker of health. But consider that our biggest mistake while trying to lean up is not one of inclusion, but of omission. Here is the “why we get fat logic” in a nutshell.

• If you are not as lean as you want or need to be, what you are currently doing does not work.
• Therefore you should change something.
• Your first changes should be deletions, not additions.
• Once all responsible and logical deletions are managed, add some stuff if needed.

In the case of why we get fat, the absolute deletions should be all refined sugars, most all starches and liquid calories. You might say, “OUCH! Not going happen!”

Actually it’s not that bad, and if you think it is, I’m going to punch you again. I’m going to compare you to a seven-year-old who still needs a pacifier. Think of the humorous comparison for a minute: A pacifier is not necessary for life and really only offers habitual comfort. When it’s taken away, you think serious damage has occurred based on the reaction that follows, but soon even the most stubborn brats will eventually give up the habit if the pacifier is not available.

Read this book and educate thousands of other people around you.

Have a comment post it below.

Chad

Be Excellent at Anything: The Four Keys to Transforming the Way We Work and Live by Tony Schwartz

Physical Energy

The top priority for physical energy is sleeping at least seven hour per night. “Sleep is more important at the physical level than anything that you can do. It’s more important than food.

Suggests taking a renewal break from 1pm to 3pm for a nap, workout, walk, mediation or even listening to music.

Exercise is a natural antidepressant which enhances physical energy.

Eating habits play a major role.  I recommend eating every 3 hours. This includes a breakfast of about 300-400 calories, conservative portions at other meals.

Emotional Energy

Anytime you’re not feeling optimistic, engaged, upbeat, focused, enthused and committed, you’re performing at a sub-optimal level. Negative emotions – fear, frustration, anger, exhaustion or sadness, for example – quickly deplete energy.

Mental Energy

Multitasking Myth or task switching becomes difficult because it requires working memory, a brain resource that’s extremely limited a report from Psychology Today -2010. Every time you switch to the other task, it’s hard to hold that first task in memory so it’s there when you come back. If it’s not there, you lose your train of thought.

Email is a tremendous distraction, saps energy that could be applied to more meaningful work.

The top tip is knowing what your top priority is for the day.

Spiritual Energy

You feel that what you’re doing matters by how you interact with other people in your workplace. You can feel it because you are committed to a level of excellence.

The goal of his book is to raise awareness so people understand how their bodies and brains work, and so they don’t misuse them and end up getting less when they thought they were getting more.

Have a question post a comment.

The Nine Causes of Endocrine Breakdown

The Endocrine System 101
Think of this system as your body’s main power grids. It works by releasing hormones that, in turn, trigger actions in specific target cells. The Pineal, Pituitary, Thyroid, Adrenal, Pancreas, Ovaries and Testis comprise of the glands that maybe the one or more of the problems.

Let’s see how you are doing…

1. Weakened immunity

Whenever the immune system is weakened , viruses, bacteria, microbes, or parasites find it easiest to invade and occupy the body. The good news is you can strength it.  Ask me if you want to know.

2. Dental conditions

Infections and root cancels on endocrine acupuncture meridians that flow through teeth can impair endocrine function. In the US, many physicians and naturopathic doctors consider mercury toxicity potent underlying cause of chronic illness.

3. Imbalanced autonomic nervous system or (ANS)

ANS is comprised of the Sympathetic/ Parasympathetic nervous system, is key to maintaining healthy function. It’s important to understand or be aware of because it  controls many organs, including the endocrine glands, which secrete your hormones.

When we exercise, the sympathetic nervous system jacks up the heart rate. When we stretch and cool off, the parasympathetic helps to slow the heart rate way down, which in turn slows down brain waves. This initiates the relaxation response and a release of feel-good hormones like endorphins, which helps promote calm and heightened immunity.

4. Neurotransmitter imbalances

Any imbalance here can cause weight gain, insomnia, weight loss, depression, anxiety, fatigue, memory loss, mood swings, and ADD or ADHD. They are made of amino acids, vitamins, and mineral cofactors within the body, neurotransmitters critically support ANS functions and strongly influence moods, behavior, cognitive processes, social attitudes, digestion, and sleep. etc.

A deficiency in serotonin can cause depression and can initiate the stress response, triggering the release of stress hormones.

5. Imbalanced diet and lifestyle

If your diet consists of processed, chemically laden, dead foods that high in toxins (such as partially hydrogenated oils), which make you overweight, and you rarely exercise, this can negatively affect your system. Obesity is the cause of many health and lifestyle problems.

6. Emotional Issues

The ups and downs of life creating emotional burnout and psychological trauma can also heavily tax the adrenal glands and create hormonal crisis. One of the best therapies of emotional issues is biofeedback.

7. Scar Tissue

If scar tissue is located along a meridian pathway, it can block the flow of energy through organs and body systems.

8. Medications

Most medications have a negative effect on the body; some examples are cortisone, anti-inflammatory drugs, cholesterol drugs, thyroid drugs, antibiotics and high blood pressure medications.  You may believe these drugs are really helping you but the truth is they have many side-effects maybe not noticeable now but in 2 or 3 years. Ask your doctor to cut your dose in half.

Drug companies make billions of dollars because of a lack of information to people who think they are going to die if they don not take medications.  There are many other solutions, you just have ask or do your own research.

9. Environmental toxins

In addition to hormone disrupting agricultural, plastic, cosmetic, and household cleanser products can be some of the worst.  We live among them everyday creating havoc on our endocrine system.

If you believe any of the following symptoms are causing a breakdown in your endocrine system then you need to seek out a healthcare professional who can help you.

Together we can accomplish anything to empower you to a healthier way of life.

Stay strong. Stay positive.

Chad

Book Resource:

Revitalize Your Hormones by Theresa Dale, Ph.D,. N.D

Wisdom of Menopause by Christiane Northrup M.D

How many times do you follow your own healthy eating rules?

It’s easy to do and easy not to do especially when you’re trying to lose 10, 15 or 25 pounds.

Right!

Remember this… Weight loss focuses on calories in; calories out.  Fat loss focuses on hormones. If you eat more food than you think you should, however foods you eat are nutritionally dense, calorically spark, have plenty of protein and fiber you’re good to go!

Let’s see if a few of these rules will help you achieve your goals faster.

#1 EAT 4-6 MEALS A DAY

This will keep your mind balanced, hormones controlled and attitude in check.

#2 CUT OFF THE FRIG AT 8PM

Digestion essentially shuts down when you’re sleeping, and it’s in your body’s best interest to speed food through the digestive tract so that you have as little contact with waste as possible.  This is not a good fat burning strategy.  When you go to sleep your body is trying to repair the tissues secreting HGH (human growth hormone) and getting your mind right for the next day.  Nobody gains a lot of weight overnight; it happens over time.

#3 ONLY BITES RULE

This is for starches and sugars. The major trigger for insulin release is starchy foods and sugar like bread, pasta, potatoes, cookies, crackers, rice, etc.,.  It’s really a NO brainer if you eat to much your body is going to just store more fat.   Only eat 3-15 bites if you choose these foods.

#4 EAT THE RIGHT FATS

Eating nuts, seeds, avocados and olive oil (extra virgin) are healthy fats.  Your body needs these fats to help make hormones.  When you eat 10-15 almonds or walnuts 25 minutes before a meal it will help you control your portion sizes… in essences you will eat less.

#5 EAT LEAN PROTEINS AT EVERY MEAL

When you eat lean proteins it releases glucagon, which in turn helps control insulin spikes.  If you eat all carbohydrates in your meals you may feel tired and sleepy. This is because your body is trying to balance your blood sugar with insulin.

#6 USE BARS AND SHAKES FOR QUICK MEALS

There are many options to bars and shakes… look at sugar content.  If it’s 15 g or higher I usually put it back. If you have something higher in sugar or high glycemic after a workout it’s ok.   I had a Mix 1 protein shake from Whole Foods the other day.  It was made in Boulder, CO… so I tried it since I’m from CO.  lol!  It was pretty good… mixed berry.  Remember a lot of these bars and shakes are peer marketing and pricey. In the end… don’t be lazy; plan, prepare and cook your own food.

#7 LEARN THE LABLE RULE

Are you going to store fat or burn it?

If you subtract fiber and protein from the total carbs on the label, the total should equal 10 or less… the lower the number the better. The fat content should be less than 15 or it will not help you manage your fat loss goals.

#8 AVOID FOODS THAT INCREASE HUNGER

Make a note of all foods that make you hungry in 15 minutes after eating them.  Did your meal have enough protein or fat to make you feel full?  Coffee has a tendency to make people hungry.  Usually if your on the go or if you always reach for quick carbs… most likely you’ll be eating another handful within 10 minutes.   Best bet… drink 8 oz of water instead.

#9 ALWAYS EAT BREAKFAST

Ironically, those who are not hungry in the morning probably have an increased stress response and will benefit even more.

You’re getting the body ready for the day… and remember toast, bagel or donuts and coffee is not a breakfast.  gimmy christmas!

If you’re a roller coaster in the mornings now you know why.  Your blood sugar is all over the place.

You ever try eating 1/4 cup quinoa, 1/3 cup blueberries, 1/3 cup greek yogurt and 1/4 cup pumpkin seeds.  Its easy and complete!

#10 NEVER LET YOURSELF GET HUNGRY; EAT EVERY 2-4 HOURS

The take home here is balance your hormones and elevate your metabolism.

Any questions let me know.

Stay strong, Stay positive.

The No. 2 Instrument of Death

It’s probably not what you think.

What do you think causes more deaths in the United States each year?  Car crashes, drug overdose, alcoholism or firearm accidents? All of the those combined don’t total a third of this insidious instrument  of death: food.

We are literally eating our way into the grave. Obesity (caused by bad diet and lack of exercise) kills some 400,000 people in this country every year, according to the Centers of Disease Control. Only smoking-related diseases account for more deaths, with a total of 435,000 annually.

We do have a healthcare problem, and most of it is self-inflicted. We aren’t taking proper care of our own health. We need a new healthcare policy, and I don’t mean one enacted by Washington… but one enacted by you. You are the only one responsible for what you put into your mouth and how often you move your body.

At least you know I have your back with exercise and nutrition.  The key to success is consistent habits everyday!

Recommended Reading:

The Power of Full Engagement by Tony Schwartz
Reveals four elements that compose your daily energy and how you can maximize them to be your most productive during and after work.

Positive Energy by Judith Orloff
She synthesizes the pearls of traditional medicine with cutting edge knowledge of intuition, energy, and spirituality to achieve physical and emotional healing. She passionately asserts that we have the power to transform negative emotions and achieve inner peace.

Until next time,

Stay strong, Stay positive

Chad

Hey Chad Nelson here…

Being in the Health and Fitness Industry over the last 8 years I’ve learned a lot about all my difference clients.

That is why I love what I do — learning and understanding who you are and what makes you tick is very rewarding.  That’s one reason why I’m 97% different from other personal trainers.  I really care; your needs and wants are important and I’ll take time to understand them.

However, to be successful with any client there has to be some sort of connection.   And the best way for me to establish this; is to share my personal philosophy.

How about you…. Do you have a personal philosophy?

If not maybe you’ll like mine… and there’ll be a possible connection!

#1 Anyone can achieve a level of fitness know matter where they are in life.

Every 3 years you get a “do over” to transform your life.

How many people do you know that stay the same and never change.  It blows my mind… for things to get better we must get better.  For things to change we must change.

I find it fascinating that most people plan their vacations with better care than they plan their lives. Perhaps that is because escape is easier than change.

#2 Learn to work harder on yourself than you do on your job!

I see this a lot in the gym we’re over worked, under paid and stressed out.

Do you let your job control your life?

Why?

Click to Watch this VIDEO...

I’m sure you have goals and dreams so why let your job control your future. When is the last time you took time to learn something new?

There has to be a balance in your lifestyle.

For example… If you’re not happy with the way things are going… then its time to work on yourself.

I heard that if you love what you do you’ll never work a day in your life.  Are you following your passion or purpose?

“You are today what you’ll be 5 years from now, except for the books you read and the people you meet”

#3 Everyday its takes consistent habits to achieve excellence.

Here is a quick story… If you want results it’s like pumping the lever on an old water pump.  If you get some results… you take a break and stop pumping and before you know it you have to pump the lever even harder to get your results back.

If we stay consistent and pump the lever 10 times a day everyday then its easier to maintain your habits.

Habits are best described as… the older they are… the bigger they get… the deeper the roots grow and the harder they are to uproot, some get so big with roots so deep you might even hesitant to try.

Part 2 is coming…

Until then stay strong and stay positive,

Chad

Do you have trouble with your diet?
Do you find it hard to eat the right snacks?

Knowing this simple little list may help you shake off a few pounds.

The consumption of high-glycemic foods spikes insulin and reduces glucagon thus preventing the burning of body fat. Try to stay away from high-glycemic foods and stick to lower glycemic choices (click here for list) that will produce less insulin.

Insulin stimulates your 30 billion fat cell receptors and deposits carbohydrates energy directly into their interiors, making you fatter and fatter. There is no other way to store fat. Every time you eat a meal, your blood sugar rises. Your goal is to consume the foods (low-glycemic, which will cause the least amount of insulin production.

Any high-glycemic foods should only be consumed in minimum quantities and combined with dietary proteins and fats in a meal. The only exception is a high-glycemic drink or food after exercise. But remember, even to much of the low-glycemic goods can make you fat.

Need help with other nutrition ideas or plans let me know.

“I am my own experiment. I am my own work of art” – Madonna

“Backs are to lifters what biceps are to bodybuilders.” – Randell J Strossen Ph.D

In the workout world your backside is called your Posterior Chain!  It’s all the muscles from the base of your skull to your Achilles tendons.

I am going to teach you a key exercise to build the perfect ass a.k.a “glutes” and lose dramatic amounts of fat.

This will maximum strength and sex appeal in minimal time, the posterior chain is where you should focus.

Exercise move:  Kettlebell Swing

When starting out use a 26 pound KB, then move up to 35#, then 44#, then 53#

Your goal is to do 75 consecutive repetitions at one time.  In the beginning break it down into 3-4 sets with a 60 second rest period, until you reach 75 reps.

It will test your cardiovascular conditioning, my suggestion ditch the treadmill or elliptical trainer for a month.

Workout #1
Work up to 75 reps, two times a week, such as Monday and Friday.

Workout #2
Tabata KB – Have a partner time you for 20 seconds on and 10 seconds rest for 8 rounds, which is a 4 minute workout. It’s fairly tough so make sure you’re proficient in the move first.

Here are a few guidelines:

• Stand with your feet 6-12 inches outside of your shoulders width on either side, each foot pointed outward at 11 and 1 o’clock
• Keep your shoulders pulled back back (retracted) and down to avoid rounding your back
• The lowering movement (backswing) is a sitting-back-on a chair movement, not a squatting-down movement.
• Do not let your shoulders go in front of your knees at any point.
• Imagine pinching a penny between your butt checks when you pop your hips forward. This should be a forceful pop, and it should be impossible to contract your ass more.

Watch this cool video:

If you have any questions let me know.

I would like to here your results.