Healthy Mind Fit Body http://healthymindfitbody.com How The Mind/Body Connection Can Help You Achieve Your Perfect Weight Fri, 04 May 2012 00:36:47 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 This weekly podcast is based on the book by the same name, found on http://www.healthymindfitbody.com that explores both the nutritional and psychological sides of weight loss, fitness, diet, overall health and longevity. The three pillars for achieving your perfect weight through the mind/body connection (found in the free bonus audio on our website) serve as the basis for our discussions of food, exercise, and dieting. Essentially, by attaining the correct knowledge about how food types can affect your bodyfat percentage, you'll be able to make much better choices that serve your long-term interests. By exploring your inner continent--your subconscious mind--you'll gain a degree of self-knowledge that will assist in ending self-conflict (being at war with yourself). And by looking at your thoughts, feelings, and behaviors in a new more effective and efficient way, you'll be able to heighten your motivation to create the optimal you! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants info@healthymindfitbody.com info@healthymindfitbody.com (Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants) How The Mind/Body Connection Can Help You Achieve Your Perfect Weight weight loss, fitness, nutrition, diet, health, mind-body, lose weight, healthy, fit, exercise, fat, paleo Healthy Mind Fit Body http://healthymindfitbody.com/wp-content/plugins/powerpress/rss_default.jpg http://healthymindfitbody.com 91 – Health and fitness traveling tales from Asia http://healthymindfitbody.com/2012/05/04/91-health-and-fitness-traveling-tales-from-asia/ http://healthymindfitbody.com/2012/05/04/91-health-and-fitness-traveling-tales-from-asia/#comments Fri, 04 May 2012 00:35:10 +0000 admin http://healthymindfitbody.com/?p=1933 (duration 24:00)

In this show, we discuss the fine art of eating healthily while traveling abroad. Kevin relates his ongoing experiences in southeast Asia, where there’s hot food and hot climate! He’s noticed lots of junk food and soda that people are consuming, especially tourists. The widespread consumption of rice is probably the least harmful grain, although there’s not much nutrition in it–just extra carbs (aka, cheap filler). Coconut is once again a very healthy choice (especially the oil and milk in curry), as opposed to oh-so sweet banana pancakes! Walking and pushups and other resistance training are helpful to stay in shape while on the go.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Find out what Kevin’s been up to:
http://freedomlovin.com

A Taste of Exotic Meats at the Explorers Club Annual Dinner
http://www.popsci.com/science/article/2012-03/exotic-meats-explorers-club-annual-dinner

India’s City Dwellers at Greater Risk Than Americans for Heart Disease
http://blogs.scientificamerican.com/observations/2012/04/20/indias-city-dwellers-at-greater-risk-than-americans-for-heart-disease/

Russell Peters – about Chinese and Indian price negotiation
http://www.youtube.com/watch?v=OO_Fc-OT1Pg

We appreciate your rating and review on iTunes!

]]> http://healthymindfitbody.com/2012/05/04/91-health-and-fitness-traveling-tales-from-asia/feed/ 3 (duration 24:00) - In this show, we discuss the fine art of eating healthily while traveling abroad. Kevin relates his ongoing experiences in southeast Asia, where there's hot food and hot climate! He's noticed lots of junk food and soda that people a... (duration 24:00) In this show, we discuss the fine art of eating healthily while traveling abroad. Kevin relates his ongoing experiences in southeast Asia, where there's hot food and hot climate! He's noticed lots of junk food and soda that people are consuming, especially tourists. The widespread consumption of rice is probably the least harmful grain, although there's not much nutrition in it--just extra carbs (aka, cheap filler). Coconut is once again a very healthy choice (especially the oil and milk in curry), as opposed to oh-so sweet banana pancakes! Walking and pushups and other resistance training are helpful to stay in shape while on the go. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Find out what Kevin's been up to: http://freedomlovin.com A Taste of Exotic Meats at the Explorers Club Annual Dinner http://www.popsci.com/science/article/2012-03/exotic-meats-explorers-club-annual-dinner India’s City Dwellers at Greater Risk Than Americans for Heart Disease http://blogs.scientificamerican.com/observations/2012/04/20/indias-city-dwellers-at-greater-risk-than-americans-for-heart-disease/ Russell Peters - about Chinese and Indian price negotiation http://www.youtube.com/watch?v=OO_Fc-OT1Pg We appreciate your rating and review on iTunes! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 24:01 90 – Listener Q&A about drinking, vegetarian and soy, self-image, fasting http://healthymindfitbody.com/2012/04/11/90-listener-qa-about-drinking-vegetarian-and-soy-self-image-fasting/ http://healthymindfitbody.com/2012/04/11/90-listener-qa-about-drinking-vegetarian-and-soy-self-image-fasting/#comments Wed, 11 Apr 2012 22:05:29 +0000 admin http://healthymindfitbody.com/?p=1926 (duration 26:55)In this show (sans Kev) I cover various questions from podcast listeners and our responses to them. Some take-aways: Drink water as your main libation; avoid overly sweet (carb-rich) drinks and minimize alcohol consumption; soy is not exactly a health food, in addition to not being Paleo; ovo-lacto-pesco vegetarianism is much better than just being a lousy hunter;) reduce your percentage of calories from carbs and increase your percentage from fat; developing a healthy self-image entails an inner process of self-acceptance, fostering a compassionate relationship with oneself; use nonviolent communication to understand and help yourself and others meet needs in life-enriching ways; intermittent fasting and especially caloric restriction have some health and longevity benefits.

We invite you to join our facebook fan page.

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Some amusing vidcasts:
http://tikibartv.com/

Find out what Kevin’s been up to:
http://freedomlovin.com

The various purported pros and cons of soy:
http://en.wikipedia.org/wiki/Soy#Health_benefits
http://en.wikipedia.org/wiki/Soy#Health_risks

Nonviolent communication informs us of a clear and accurate way to express our needs, so that others hear us in a way that doesn’t entail misunderstanding and further frustration and conflict. In turn, individuals get connected to what’s most alive in them, in terms of their feelings and needs, and they are then in a realm that enables them to enrich their and others’ lives.

The useful nonviolent communication vocabulary:
http://www.cnvc.org/​Training/feelings-inventory
http://www.cnvc.org/​Training/needs-inventory

Highly recommended 3-hr workshop given by Marshall Rosenberg (split up in approx 10min segments):
The Basics of Non Violent Communication 1.1
http://www.youtube.com/​watch?v=M-129JLTjkQ
The workshop in one segment:
FULL – Nonviolent Communication Workshop – Marshall Rosenberg (2000) (Multi Subtitles)
http://www.youtube.com/​watch?v=UEqmZ2E1o64

How long can a person survive without food? by Alan D. Lieberson
http://www.scientificamerican.com/article.cfm?id=how-long-can-a-person-sur

Caloric Restriction and Longevity by Sharon Hirsch
http://hplusmagazine.com/2012/04/04/caloric-restriction-and-longevity/

We appreciate your rating and review on iTunes!

]]> http://healthymindfitbody.com/2012/04/11/90-listener-qa-about-drinking-vegetarian-and-soy-self-image-fasting/feed/ 2 (duration 26:55)In this show (sans Kev) I cover various questions from podcast listeners and our responses to them. Some take-aways: Drink water as your main libation; avoid overly sweet (carb-rich) drinks and minimize alcohol consumption; soy is not e... (duration 26:55)In this show (sans Kev) I cover various questions from podcast listeners and our responses to them. Some take-aways: Drink water as your main libation; avoid overly sweet (carb-rich) drinks and minimize alcohol consumption; soy is not exactly a health food, in addition to not being Paleo; ovo-lacto-pesco vegetarianism is much better than just being a lousy hunter;) reduce your percentage of calories from carbs and increase your percentage from fat; developing a healthy self-image entails an inner process of self-acceptance, fostering a compassionate relationship with oneself; use nonviolent communication to understand and help yourself and others meet needs in life-enriching ways; intermittent fasting and especially caloric restriction have some health and longevity benefits. We invite you to join our facebook fan page. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Some amusing vidcasts: http://tikibartv.com/ Find out what Kevin's been up to: http://freedomlovin.com The various purported pros and cons of soy: http://en.wikipedia.org/wiki/Soy#Health_benefits http://en.wikipedia.org/wiki/Soy#Health_risks Nonviolent communication informs us of a clear and accurate way to express our needs, so that others hear us in a way that doesn't entail misunderstanding and further frustration and conflict. In turn, individuals get connected to what's most alive in them, in terms of their feelings and needs, and they are then in a realm that enables them to enrich their and others' lives. The useful nonviolent communication vocabulary: http://www.cnvc.org/​Training/feelings-inventory http://www.cnvc.org/​Training/needs-inventory Highly recommended 3-hr workshop given by Marshall Rosenberg (split up in approx 10min segments): The Basics of Non Violent Communication 1.1 http://www.youtube.com/​watch?v=M-129JLTjkQ The workshop in one segment: FULL - Nonviolent Communication Workshop - Marshall Rosenberg (2000) (Multi Subtitles) http://www.youtube.com/​watch?v=UEqmZ2E1o64 How long can a person survive without food? by Alan D. Lieberson http://www.scientificamerican.com/article.cfm?id=how-long-can-a-person-sur Caloric Restriction and Longevity by Sharon Hirsch http://hplusmagazine.com/2012/04/04/caloric-restriction-and-longevity/ We appreciate your rating and review on iTunes! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 26:56 89 – Listener emails about calories, carbs, and success stories http://healthymindfitbody.com/2012/03/18/89-listener-emails-about-calories-carbs-and-success-stories/ http://healthymindfitbody.com/2012/03/18/89-listener-emails-about-calories-carbs-and-success-stories/#comments Sun, 18 Mar 2012 06:16:49 +0000 admin http://healthymindfitbody.com/?p=1914 (duration 26:26)In this show (sans Kev) I cover various questions from podcast listeners and our responses to them. Some take-aways: Go for full-fat coconut milk; If you cut your carb intake, you’re doing your body a world of good; although you can live without carbs but some are still useful to consume via fruits and veggies; isocaloric studies demonstrate that insulin secretion–not calories–is the main factor in fat gain, maintenance, and loss; when cooking your food (especially with fat) avoid using really high heat, as it can cause formation of harmful compounds; fat is your friend for meeting your health and energy needs; when you feel impatient about your weight loss process, or encounter others who frown upon your lifestyle changes, it’s helpful to use nonviolent communication to address feelings and needs and develop more life-enriching strategies. :)

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Zoe’s incisive remarks about metabolism and “calorie counting”:
http://www.zoeharcombe.com/

A couple body fat calculators that may be useful:
http://www.fitwatch.com/qkcalc/body-fat-percentage-calculator.php
This one by Barry Sears requires signing up to access it:
http://www.zonediet.com/tools/body-fat-calculator

Leave it to USN&WR and the other orgs listed on http://dashdiet.org to lead countless people really astray.

Nonviolent communication informs us of a clear and accurate way to express our needs, so that others hear us in a way that doesn’t entail misunderstanding and further frustration and conflict. In turn, individuals get connected to what’s most alive in them, in terms of their feelings and needs, and they are then in a realm that enables them to enrich their and others’ lives.

The useful nonviolent communication vocabulary:
http://www.cnvc.org/​Training/feelings-inventory
http://www.cnvc.org/​Training/needs-inventory

Highly recommended 3-hr workshop given by Rosenberg (split up in approx 10min segments):
The Basics of Non Violent Communication 1.1
http://www.youtube.com/​watch?v=M-129JLTjkQ
The workshop in one segment:
FULL – Nonviolent Communication Workshop – Marshall Rosenberg (2000) (Multi Subtitles)
http://www.youtube.com/​watch?v=UEqmZ2E1o64

We appreciate your rating and review on iTunes!

]]> http://healthymindfitbody.com/2012/03/18/89-listener-emails-about-calories-carbs-and-success-stories/feed/ 0 (duration 26:26)In this show (sans Kev) I cover various questions from podcast listeners and our responses to them. Some take-aways: Go for full-fat coconut milk; If you cut your carb intake, you're doing your body a world of good; although you can liv... (duration 26:26)In this show (sans Kev) I cover various questions from podcast listeners and our responses to them. Some take-aways: Go for full-fat coconut milk; If you cut your carb intake, you're doing your body a world of good; although you can live without carbs but some are still useful to consume via fruits and veggies; isocaloric studies demonstrate that insulin secretion--not calories--is the main factor in fat gain, maintenance, and loss; when cooking your food (especially with fat) avoid using really high heat, as it can cause formation of harmful compounds; fat is your friend for meeting your health and energy needs; when you feel impatient about your weight loss process, or encounter others who frown upon your lifestyle changes, it's helpful to use nonviolent communication to address feelings and needs and develop more life-enriching strategies. :) We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Zoe's incisive remarks about metabolism and "calorie counting": http://www.zoeharcombe.com/ A couple body fat calculators that may be useful: http://www.fitwatch.com/qkcalc/body-fat-percentage-calculator.php This one by Barry Sears requires signing up to access it: http://www.zonediet.com/tools/body-fat-calculator Leave it to USN&WR and the other orgs listed on http://dashdiet.org to lead countless people really astray. Nonviolent communication informs us of a clear and accurate way to express our needs, so that others hear us in a way that doesn't entail misunderstanding and further frustration and conflict. In turn, individuals get connected to what's most alive in them, in terms of their feelings and needs, and they are then in a realm that enables them to enrich their and others' lives. The useful nonviolent communication vocabulary: http://www.cnvc.org/​Training/feelings-inventory http://www.cnvc.org/​Training/needs-inventory Highly recommended 3-hr workshop given by Rosenberg (split up in approx 10min segments): The Basics of Non Violent Communication 1.1 http://www.youtube.com/​watch?v=M-129JLTjkQ The workshop in one segment: FULL - Nonviolent Communication Workshop - Marshall Rosenberg (2000) (Multi Subtitles) http://www.youtube.com/​watch?v=UEqmZ2E1o64 We appreciate your rating and review on iTunes! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 26:27 88 – Longer health and life spans, overweight explanations http://healthymindfitbody.com/2012/02/23/88-longer-health-and-life-spans-overweight-explanations/ http://healthymindfitbody.com/2012/02/23/88-longer-health-and-life-spans-overweight-explanations/#comments Thu, 23 Feb 2012 21:13:30 +0000 admin http://healthymindfitbody.com/?p=1901 (duration 22:16)

In this show we discuss our experience at an LAfuturists meeting, where Aubrey de Grey gave a presentation on strategies for engineering negligible senescence and the necessary steps to achieving longevity escape velocity. Basically, much more funding of research is needed. Then, we also cover a pretty thorough article in the msm about why Americans are overweight. Excess carbs, especially in the forms of sugar/corn syrup and grain/flour-based products, are the main culprit. Will power only works for so long, so the key is to make lasting mental and lifestyle changes.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://www.kurzweilai.net/investing-in-the-fountain-of-youth
http://www.sens.org/
http://en.wikipedia.org/wiki/Rejuvenation_(aging)#Strategies_for_Engineered_Negligible_Senescence_.28SENS.29

Why we’re fat, Part 1: Simple question with many complex answers by Marni Jameson
http://www.orlandosentinel.com/health/os-why-americans-are-fat-food-20111231,0,1020993.story

The low-calorie will power program?
http://www.aetv.com/heavy/weight-loss-bios/chad.jsp
http://www.aetv.com/heavy/weight-loss-bios/ashley.jsp

Thanks for your review on iTunes!

]]> http://healthymindfitbody.com/2012/02/23/88-longer-health-and-life-spans-overweight-explanations/feed/ 0 (duration 22:16) - In this show we discuss our experience at an LAfuturists meeting, where Aubrey de Grey gave a presentation on strategies for engineering negligible senescence and the necessary steps to achieving longevity escape velocity. (duration 22:16) In this show we discuss our experience at an LAfuturists meeting, where Aubrey de Grey gave a presentation on strategies for engineering negligible senescence and the necessary steps to achieving longevity escape velocity. Basically, much more funding of research is needed. Then, we also cover a pretty thorough article in the msm about why Americans are overweight. Excess carbs, especially in the forms of sugar/corn syrup and grain/flour-based products, are the main culprit. Will power only works for so long, so the key is to make lasting mental and lifestyle changes. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://www.kurzweilai.net/investing-in-the-fountain-of-youth http://www.sens.org/ http://en.wikipedia.org/wiki/Rejuvenation_(aging)#Strategies_for_Engineered_Negligible_Senescence_.28SENS.29 Why we're fat, Part 1: Simple question with many complex answers by Marni Jameson http://www.orlandosentinel.com/health/os-why-americans-are-fat-food-20111231,0,1020993.story The low-calorie will power program? http://www.aetv.com/heavy/weight-loss-bios/chad.jsp http://www.aetv.com/heavy/weight-loss-bios/ashley.jsp Thanks for your review on iTunes! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 22:17 87 – Aging, school foods, rodent brains on fat http://healthymindfitbody.com/2012/02/04/87-aging-school-foods-rodent-brains-on-fat/ http://healthymindfitbody.com/2012/02/04/87-aging-school-foods-rodent-brains-on-fat/#comments Sat, 04 Feb 2012 22:15:26 +0000 admin http://healthymindfitbody.com/?p=1890 (duration 20:40)

This show we cover a mix of things, starting with the stats on long-lived people in Japan. It turns out that many centenarians and super centenarians might not be alive! We share our thoughts about the aging process and maximizing one’s potential. Some Japanese relatives seem to be working the governmental welfare system. Speaking of “the system,” we cover some of the USDA’s newest guidelines for school lunches. Contrary to dietary dogma, dairy without fat is less healthy than dairy with fat. Consumption of dairy products may or may not be advisable; it varies across individuals (e.g., those lactose intolerant). Keep in mind that milk contains more carbs as well. Lastly, we cover a report about two rat/mouse studies showing that high-fat chow led to hypothalamic inflammation. Yet another example of research that unfortunately bolsters fat-phobia in our culture. See the purportedly non-inflammatory rat chow link below if you’re curious about its ingredients.

 

We invite you to join our fb fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Japan, Checking on Its Oldest, Finds Many Gone
http://www.nytimes.com/2010/08/15/world/asia/15japan.html

http://www.azcentral.com/arizonarepublic/news/articles/2012/01/25/20120125school-lunch-standards-require-more-veggies-whole-grains.html

http://www.scientificamerican.com/podcast/episode.cfm?id=fat-may-put-hypothalamus-on-fritz-11-12-27

Standard rat chow, anyone?
http://labdiet.com/pdf/5001.pdf

Thanks for your rating and review on iTunes!

]]> http://healthymindfitbody.com/2012/02/04/87-aging-school-foods-rodent-brains-on-fat/feed/ 0 (duration 20:40) - This show we cover a mix of things, starting with the stats on long-lived people in Japan. It turns out that many centenarians and super centenarians might not be alive! We share our thoughts about the aging process and maximizing o... (duration 20:40) This show we cover a mix of things, starting with the stats on long-lived people in Japan. It turns out that many centenarians and super centenarians might not be alive! We share our thoughts about the aging process and maximizing one's potential. Some Japanese relatives seem to be working the governmental welfare system. Speaking of "the system," we cover some of the USDA's newest guidelines for school lunches. Contrary to dietary dogma, dairy without fat is less healthy than dairy with fat. Consumption of dairy products may or may not be advisable; it varies across individuals (e.g., those lactose intolerant). Keep in mind that milk contains more carbs as well. Lastly, we cover a report about two rat/mouse studies showing that high-fat chow led to hypothalamic inflammation. Yet another example of research that unfortunately bolsters fat-phobia in our culture. See the purportedly non-inflammatory rat chow link below if you're curious about its ingredients.   We invite you to join our fb fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Japan, Checking on Its Oldest, Finds Many Gone http://www.nytimes.com/2010/08/15/world/asia/15japan.html http://www.azcentral.com/arizonarepublic/news/articles/2012/01/25/20120125school-lunch-standards-require-more-veggies-whole-grains.html http://www.scientificamerican.com/podcast/episode.cfm?id=fat-may-put-hypothalamus-on-fritz-11-12-27 Standard rat chow, anyone? http://labdiet.com/pdf/5001.pdf Thanks for your rating and review on iTunes! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 86 – Interview with 100 Plus author Sonia Arrison, part 2 http://healthymindfitbody.com/2012/01/16/86-interview-with-100-plus-author-sonia-arrison-part-2/ http://healthymindfitbody.com/2012/01/16/86-interview-with-100-plus-author-sonia-arrison-part-2/#comments Mon, 16 Jan 2012 18:30:25 +0000 admin http://healthymindfitbody.com/?p=1882 (duration 20:43)

We finish our discussion with Sonia about increased longevity, starting with innovation via the benefits of free market dynamics. We also explore various ways to get involved in the anti-aging movement, including the do-it-yourself bio-community. Strategies for Engineering Negligible Senescence is a main organization involved in solving the problem of aging. Will humans be able to not only stop the aging process, but also reverse the damage that aging has wrought? Maybe, and repair of various damage looks promising, given advances in stem cell research, gene therapy, nanomedicine, etc. Various costly mythologies in our culture, which take our focus off individual flourishing, will eventually give way to a more life-enriching, wondrous, and prosperous future for ourselves and humanity in general.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Sonia’s site: http://soniaarrison.com

The costly nature of governmental regulations…
“The FDA and its legal penumbra are monstrosities that distort all of the usual incentives involving profit and progress, and steer them towards bad ends.”
http://www.fightaging.org/archives/2011/12/when-you-make-medical-progress-illegal-what-results-is-a-black-market-in-medical-progress.php

Do-It-Yourself Bio
http://diybio.org/

http://en.wikipedia.org/wiki/DIY_biology

Explore the plans to solve the 7 deadly sins of aging…
http://sens.org/

The First Immortal by James L. Halperin

http://coins.ha.com/c/content.zx?content=tfi

http://www.cryonicssociety.org/free_ebooks.html

Francis Collins – Biotech and the Leading Edge of Medical Science
http://itc.conversationsnetwork.org/shows/detail5056.html

FM-2030: “If it is natural to die then the hell with nature. Why submit to its tyranny?”
http://www.bidoun.org/magazine/19-noise/the-future-takes-forever-becoming-fm-2030-by-benjamin-tiven/

http://www.liveforevermovie.com/

Feel free to rate and/or review our show on iTunes!

]]> http://healthymindfitbody.com/2012/01/16/86-interview-with-100-plus-author-sonia-arrison-part-2/feed/ 0 (duration 20:43) - We finish our discussion with Sonia about increased longevity, starting with innovation via the benefits of free market dynamics. We also explore various ways to get involved in the anti-aging movement, (duration 20:43) We finish our discussion with Sonia about increased longevity, starting with innovation via the benefits of free market dynamics. We also explore various ways to get involved in the anti-aging movement, including the do-it-yourself bio-community. Strategies for Engineering Negligible Senescence is a main organization involved in solving the problem of aging. Will humans be able to not only stop the aging process, but also reverse the damage that aging has wrought? Maybe, and repair of various damage looks promising, given advances in stem cell research, gene therapy, nanomedicine, etc. Various costly mythologies in our culture, which take our focus off individual flourishing, will eventually give way to a more life-enriching, wondrous, and prosperous future for ourselves and humanity in general. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Sonia's site: http://soniaarrison.com The costly nature of governmental regulations... "The FDA and its legal penumbra are monstrosities that distort all of the usual incentives involving profit and progress, and steer them towards bad ends." http://www.fightaging.org/archives/2011/12/when-you-make-medical-progress-illegal-what-results-is-a-black-market-in-medical-progress.php Do-It-Yourself Bio http://diybio.org/ http://en.wikipedia.org/wiki/DIY_biology Explore the plans to solve the 7 deadly sins of aging... http://sens.org/ The First Immortal by James L. Halperin http://coins.ha.com/c/content.zx?content=tfi http://www.cryonicssociety.org/free_ebooks.html Francis Collins - Biotech and the Leading Edge of Medical Science http://itc.conversationsnetwork.org/shows/detail5056.html FM-2030: "If it is natural to die then the hell with nature. Why submit to its tyranny?" http://www.bidoun.org/magazine/19-noise/the-future-takes-forever-becoming-fm-2030-by-benjamin-tiven/ http://www.liveforevermovie.com/ Feel free to rate and/or review our show on iTunes! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 20:44 85 – Interview with 100 Plus author Sonia Arrison, part 1 http://healthymindfitbody.com/2012/01/06/85-interview-with-100-plus-author-sonia-arrison-part-1/ http://healthymindfitbody.com/2012/01/06/85-interview-with-100-plus-author-sonia-arrison-part-1/#comments Fri, 06 Jan 2012 19:55:42 +0000 admin http://healthymindfitbody.com/?p=1876 (duration 27:19)In this episode we discuss the book “100 Plus: How the Coming Age of Longevity Will Change Everything, From Careers and Relationships to Family and Faith” with its author, Sonia Arrison. Humans are constantly using technology to change their lives, and this includes extending our lifespans and healthspans. How long would you like to live? This is the question for each of us, as innovation continues. Unfortunately, humans have typically sold themselves short in the realm of longevity. Advances in computers and their application in bioinformatics (e.g., in genomics and proteomics) will continue to prove invaluable in the quest to understand and finally deal with aging. Stem cell and nanomedical technologies will prove key as well. Extended lifespans won’t necessarily mean unsustainable populations and destroyed ecosystems, because humans can be quite resourceful beings. :)

We invite you to join our FB fan page.

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Sonia’s site: http://soniaarrison.com

Media coverage via the Today Show…
http://www.soniaarrison.com/blog/2011/12/15/arrisons-100-plus-featured-on-the-today-show/

SENS5 – 100 Plus: How the Coming Age of Longevity Will Change Everything – Part 1
http://www.youtube.com/watch?v=E6xYA4iKuk4

A Life Decoded: My Genome: My Life by J. Craig Venter
http://warwicks.indiebound.com/book/9780670063581

Nanomedicine Book Site by Robert A. Freitas Jr.
http://www.nanomedicine.com/

John Smart’s treasure trove of futurist information…
http://accelerating.org/ & http://accelerationwatch.com/

Voluntary Human Extinction Movement, anyone?
http://vhemt.org

Another in-depth interview that Sonia did…
Sonia Arrison on Singularity 1 on 1 (part 1)
http://youtu.be/4SQWnTeV8uo

Feel free to rate and/or review our show on iTunes!

]]> http://healthymindfitbody.com/2012/01/06/85-interview-with-100-plus-author-sonia-arrison-part-1/feed/ 0 (duration 27:19)In this episode we discuss the book "100 Plus: How the Coming Age of Longevity Will Change Everything, From Careers and Relationships to Family and Faith" with its author, Sonia Arrison. Humans are constantly using technology to change ... (duration 27:19)In this episode we discuss the book "100 Plus: How the Coming Age of Longevity Will Change Everything, From Careers and Relationships to Family and Faith" with its author, Sonia Arrison. Humans are constantly using technology to change their lives, and this includes extending our lifespans and healthspans. How long would you like to live? This is the question for each of us, as innovation continues. Unfortunately, humans have typically sold themselves short in the realm of longevity. Advances in computers and their application in bioinformatics (e.g., in genomics and proteomics) will continue to prove invaluable in the quest to understand and finally deal with aging. Stem cell and nanomedical technologies will prove key as well. Extended lifespans won't necessarily mean unsustainable populations and destroyed ecosystems, because humans can be quite resourceful beings. :) We invite you to join our FB fan page. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Sonia's site: http://soniaarrison.com Media coverage via the Today Show... http://www.soniaarrison.com/blog/2011/12/15/arrisons-100-plus-featured-on-the-today-show/ SENS5 - 100 Plus: How the Coming Age of Longevity Will Change Everything - Part 1 http://www.youtube.com/watch?v=E6xYA4iKuk4 A Life Decoded: My Genome: My Life by J. Craig Venter http://warwicks.indiebound.com/book/9780670063581 Nanomedicine Book Site by Robert A. Freitas Jr. http://www.nanomedicine.com/ John Smart's treasure trove of futurist information... http://accelerating.org/ & http://accelerationwatch.com/ Voluntary Human Extinction Movement, anyone? http://vhemt.org Another in-depth interview that Sonia did... Sonia Arrison on Singularity 1 on 1 (part 1) http://youtu.be/4SQWnTeV8uo Feel free to rate and/or review our show on iTunes! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 27:19 84 – High-carb paleo issues http://healthymindfitbody.com/2011/12/17/84-high-carb-paleo-issues/ http://healthymindfitbody.com/2011/12/17/84-high-carb-paleo-issues/#comments Sat, 17 Dec 2011 15:24:18 +0000 admin http://healthymindfitbody.com/?p=1865 (duration 31:25)In this show we discuss the nature of the controversy about carb consumption among Paleo-style eaters in relation to health and longevity. Some have challenged the idea that Paleo is low-carb as well as the claim that insulin (via excess carbs) is the main culprit in fat gain. So, we explore the nature of insulin once again to dispel the myths surrounding macronutrient calories. The bottom line is that eating fewer grams of carbs per day–thus secreting less insulin–will have positive effects on your fat-burning as well as your long term heath. Perhaps the main misunderstanding, about for instance Gary Taubes’ insulin and fat loss claims, stems from the fact that excess carbs are necessary for fat accumulation, but sometimes not sufficient (depending on your genes). Rigorous scientific investigation is a difficult process, and confirmation bias tends to be an easy process, unfortunately. Keeping tabs on your blood readings is important, especially if you plan on doing an n=1 study on yourself. Needless to say, we’re not in favor of eating 30 bananas a day, or 20 mangos!

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Anthony Bourdain – No Reservations – Namibia 2:3 (what I referenced begins at the 9min mark)
http://www.youtube.com/watch?v=GYNf8ZCNZgg
Anthony Bourdain – No Reservations – Namibia 3:3
http://www.youtube.com/watch?v=ONq6KZD2JYQ

http://www.latestinpaleo.com/paleo-podcast/2011/8/15/episode-28-ahs-animal-style.html
http://wholehealthsource.blogspot.com/2011/08/carbohydrate-hypothesis-of-obesity.html
Gary Taubes in-depth multi-post rebuttal: http://garytaubes.com/2011/11/

http://www.theepochtimes.com/n2/health/our-ancestors-ate-a-low-carb-diet-63418.html
http://paleohacks.com/questions/13319/has-the-carb-pendulum-swung-too-far-in-the-opposite-direction
http://www.latestinpaleo.com/paleo-podcast/2011/8/29/latest-in-paleo-episode-30-gary-taubes.html

Nell Stephenson: Paleo Nutrition and Fitness Expert (Episode 399)
http://www.thelivinlowcarbshow.com/shownotes/2381/nell-stephenson-paleo-nutrition-and-fitness-episode-399/
http://triswimcoachonline.com/tri/interview-with-ironman-triathletepaleo-dieter-nell-stephenson-podcast-31/

Re: Science Saturday: Why We Get Fat (John Horgan & Gary Taubes)
http://bloggingheads.tv/diavlogs/35831
here’s a VERY informative interview with Gary Taubes
http://www.skepticality.com/the-science-of-fat/

Fasting Triglycerides, High-Density Lipoprotein, and Risk of Myocardial Infarction
http://circ.ahajournals.org/content/96/8/2520.long
Insulin Resistance as a Predictor of Age-Related Diseases
http://jcem.endojournals.org/content/86/8/3574.full.pdf
http://paleohacks.com/questions/12947/mainstream-article-linking-low-carb-and-insulin-control-to-longevity

further reading about insulin’s effects…
http://livinlavidalowcarb.com/blog/does-insulin-deserve-a-bad-reputation-the-low-carb-experts-weigh-in/9458
http://healthymindfitbody.com/2010/12/25/does-insulin-really-deserve-a-bad-reputation/

Feel free to rate and/or review our show on iTunes!

]]> http://healthymindfitbody.com/2011/12/17/84-high-carb-paleo-issues/feed/ 2 (duration 31:25)In this show we discuss the nature of the controversy about carb consumption among Paleo-style eaters in relation to health and longevity. Some have challenged the idea that Paleo is low-carb as well as the claim that insulin (via exces... (duration 31:25)In this show we discuss the nature of the controversy about carb consumption among Paleo-style eaters in relation to health and longevity. Some have challenged the idea that Paleo is low-carb as well as the claim that insulin (via excess carbs) is the main culprit in fat gain. So, we explore the nature of insulin once again to dispel the myths surrounding macronutrient calories. The bottom line is that eating fewer grams of carbs per day--thus secreting less insulin--will have positive effects on your fat-burning as well as your long term heath. Perhaps the main misunderstanding, about for instance Gary Taubes' insulin and fat loss claims, stems from the fact that excess carbs are necessary for fat accumulation, but sometimes not sufficient (depending on your genes). Rigorous scientific investigation is a difficult process, and confirmation bias tends to be an easy process, unfortunately. Keeping tabs on your blood readings is important, especially if you plan on doing an n=1 study on yourself. Needless to say, we're not in favor of eating 30 bananas a day, or 20 mangos! We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Anthony Bourdain - No Reservations - Namibia 2:3 (what I referenced begins at the 9min mark) http://www.youtube.com/watch?v=GYNf8ZCNZgg Anthony Bourdain - No Reservations - Namibia 3:3 http://www.youtube.com/watch?v=ONq6KZD2JYQ http://www.latestinpaleo.com/paleo-podcast/2011/8/15/episode-28-ahs-animal-style.html http://wholehealthsource.blogspot.com/2011/08/carbohydrate-hypothesis-of-obesity.html Gary Taubes in-depth multi-post rebuttal: http://garytaubes.com/2011/11/ http://www.theepochtimes.com/n2/health/our-ancestors-ate-a-low-carb-diet-63418.html http://paleohacks.com/questions/13319/has-the-carb-pendulum-swung-too-far-in-the-opposite-direction http://www.latestinpaleo.com/paleo-podcast/2011/8/29/latest-in-paleo-episode-30-gary-taubes.html Nell Stephenson: Paleo Nutrition and Fitness Expert (Episode 399) http://www.thelivinlowcarbshow.com/shownotes/2381/nell-stephenson-paleo-nutrition-and-fitness-episode-399/ http://triswimcoachonline.com/tri/interview-with-ironman-triathletepaleo-dieter-nell-stephenson-podcast-31/ Re: Science Saturday: Why We Get Fat (John Horgan & Gary Taubes) http://bloggingheads.tv/diavlogs/35831 here's a VERY informative interview with Gary Taubes http://www.skepticality.com/the-science-of-fat/ Fasting Triglycerides, High-Density Lipoprotein, and Risk of Myocardial Infarction http://circ.ahajournals.org/content/96/8/2520.long Insulin Resistance as a Predictor of Age-Related Diseases http://jcem.endojournals.org/content/86/8/3574.full.pdf http://paleohacks.com/questions/12947/mainstream-article-linking-low-carb-and-insulin-control-to-longevity further reading about insulin's effects... http://livinlavidalowcarb.com/blog/does-insulin-deserve-a-bad-reputation-the-low-carb-experts-weigh-in/9458 http://healthymindfitbody.com/2010/12/25/does-insulin-really-deserve-a-bad-reputation/ Feel free to rate and/or review our show on iTunes! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 31:26 83 – The severe health effects of government http://healthymindfitbody.com/2011/11/25/83-the-severe-health-effects-of-government/ http://healthymindfitbody.com/2011/11/25/83-the-severe-health-effects-of-government/#comments Fri, 25 Nov 2011 10:19:12 +0000 admin http://healthymindfitbody.com/?p=1850 (duration 29:28)

After discussing a recent cruise and the nature of the foods onboard, we delve into the parallel needs for self-responsibility and independent thinking in the realms of nutrition and political philosophy. Being major advocates of freedom, we discuss the nature of “government,” particularly its inherent rights-violating and propagandistic ways, which don’t serve the interests of individuals. The corporate food and nutrition industries tend to use the coercive tools of government to promote their own agendas, which aren’t so healthy for individuals either. Fortunately, health care will eventually be based on self-reliance and free market services, not a top-down, hierarchical system at odds with personal choice, property rights, and prosperity. Same goes for children’s education, where intrinsic motivation (rather than external control) is essential for growth and flourishing. Speaking of which, be sure to check out the upcoming PaleoFX Theory to Practice Symposium.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

a little levity – Muppet Show – Swedish Chef – making donut …maybe gluten free? ;)
http://youtu.be/mbs64GvGgPU

Mark Sisson talks to Lew Rockwell on how to get healthier
http://www.lewrockwell.com/lewrockwell-show/2011/11/15/234-just-do-the-opposite-of-what-the-government-says/

our political future of complete liberty…
http://en.wikipedia.org/wiki/Anarcho-capitalism
http://en.wikipedia.org/wiki/Voluntaryism

http://www.scientificamerican.com/article.cfm?id=cholesterol-conundrum

U.S. House protects pizza as a vegetable
http://www.reuters.com/article/2011/11/17/usa-lunch-idUSN1E7AG1WO20111117

http://robbwolf.com/2011/02/08/paleo-physician-network-is-live/
http://paleophysiciansnetwork.com/

http://www.scientificamerican.com/article.cfm?id=health-care-4-common-myths-test-yourself

http://www.thedailybeast.com/newsweek/2011/01/23/why-almost-everything-you-hear-about-medicine-is-wrong.html

check it out! The PaleoFX Ancestral Momentum – Theory to Practice Symposium – March 14-17 2012
http://www.paleofx.com/

Feel free to rate and/or review our show on iTunes!

]]> http://healthymindfitbody.com/2011/11/25/83-the-severe-health-effects-of-government/feed/ 3 (duration 29:28) - After discussing a recent cruise and the nature of the foods onboard, we delve into the parallel needs for self-responsibility and independent thinking in the realms of nutrition and political philosophy. (duration 29:28) After discussing a recent cruise and the nature of the foods onboard, we delve into the parallel needs for self-responsibility and independent thinking in the realms of nutrition and political philosophy. Being major advocates of freedom, we discuss the nature of "government," particularly its inherent rights-violating and propagandistic ways, which don't serve the interests of individuals. The corporate food and nutrition industries tend to use the coercive tools of government to promote their own agendas, which aren't so healthy for individuals either. Fortunately, health care will eventually be based on self-reliance and free market services, not a top-down, hierarchical system at odds with personal choice, property rights, and prosperity. Same goes for children's education, where intrinsic motivation (rather than external control) is essential for growth and flourishing. Speaking of which, be sure to check out the upcoming PaleoFX Theory to Practice Symposium. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: a little levity - Muppet Show - Swedish Chef - making donut ...maybe gluten free? ;) http://youtu.be/mbs64GvGgPU Mark Sisson talks to Lew Rockwell on how to get healthier http://www.lewrockwell.com/lewrockwell-show/2011/11/15/234-just-do-the-opposite-of-what-the-government-says/ our political future of complete liberty... http://en.wikipedia.org/wiki/Anarcho-capitalism http://en.wikipedia.org/wiki/Voluntaryism http://www.scientificamerican.com/article.cfm?id=cholesterol-conundrum U.S. House protects pizza as a vegetable http://www.reuters.com/article/2011/11/17/usa-lunch-idUSN1E7AG1WO20111117 http://robbwolf.com/2011/02/08/paleo-physician-network-is-live/ http://paleophysiciansnetwork.com/ http://www.scientificamerican.com/article.cfm?id=health-care-4-common-myths-test-yourself http://www.thedailybeast.com/newsweek/2011/01/23/why-almost-everything-you-hear-about-medicine-is-wrong.html check it out! The PaleoFX Ancestral Momentum - Theory to Practice Symposium - March 14-17 2012 http://www.paleofx.com/ Feel free to rate and/or review our show on iTunes! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 29:28 82 – Nutella and breakfast fare nuttiness, highest intensity crossfit http://healthymindfitbody.com/2011/11/01/82-nutella-and-breakfast-fare-nuttiness-highest-intensity-crossfit/ http://healthymindfitbody.com/2011/11/01/82-nutella-and-breakfast-fare-nuttiness-highest-intensity-crossfit/#comments Tue, 01 Nov 2011 04:58:05 +0000 admin http://healthymindfitbody.com/?p=1838 (duration 20:35)In this episode we start off discussing chocolate and then examine the nutritional nature of the lawsuit against Nutella. The typical “breakfast foods” that are promoted and consumed tend to have an overabundance of carbohydrates, especially in the form of grains and sugars (such as fruit juices). Nuts and at least 70% dark chocolate rock! The 2011 CrossFit Games were a tour de force in high intensity routines; simply amazing, yet we need to be wary of the high cortisol levels downside. Short, high intensity workouts are great, but overtraining isn’t conducive to health and longevity. Finally, congratulations to low-carber interviewer extraordinaire Jimmy Moore, who celebrated his 500th podcast episode last September.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://www.slate.com/articles/life/food/2011/08/go_ahead_eat_chocolate_for_breakfast.html
http://www.nutellausa.com/faqs.htm

http://games.crossfit.com/finals/workouts
http://games.crossfit.com/about-games
2011 CrossFit Games – The Champions, Rich Froning and Annie Thorisdottir
http://www.youtube.com/watch?v=ItDWedJpwpw

Congrats, Jimmy!
http://www.thelivinlowcarbshow.com/shownotes/4478/500-our-500th-episode-extravaganza/
Our guest appearance on Jimmy’s show…
http://www.thelivinlowcarbshow.com/shownotes/1814/wes-bertrand-and-kevin-koskella-offer-you-a-healthy-mind-fit-body-episode-353/

Feel free to rate and/or review our show on iTunes!

]]> http://healthymindfitbody.com/2011/11/01/82-nutella-and-breakfast-fare-nuttiness-highest-intensity-crossfit/feed/ 0 (duration 20:35)In this episode we start off discussing chocolate and then examine the nutritional nature of the lawsuit against Nutella. The typical "breakfast foods" that are promoted and consumed tend to have an overabundance of carbohydrates, (duration 20:35)In this episode we start off discussing chocolate and then examine the nutritional nature of the lawsuit against Nutella. The typical "breakfast foods" that are promoted and consumed tend to have an overabundance of carbohydrates, especially in the form of grains and sugars (such as fruit juices). Nuts and at least 70% dark chocolate rock! The 2011 CrossFit Games were a tour de force in high intensity routines; simply amazing, yet we need to be wary of the high cortisol levels downside. Short, high intensity workouts are great, but overtraining isn't conducive to health and longevity. Finally, congratulations to low-carber interviewer extraordinaire Jimmy Moore, who celebrated his 500th podcast episode last September. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://www.slate.com/articles/life/food/2011/08/go_ahead_eat_chocolate_for_breakfast.html http://www.nutellausa.com/faqs.htm http://games.crossfit.com/finals/workouts http://games.crossfit.com/about-games 2011 CrossFit Games - The Champions, Rich Froning and Annie Thorisdottir http://www.youtube.com/watch?v=ItDWedJpwpw Congrats, Jimmy! http://www.thelivinlowcarbshow.com/shownotes/4478/500-our-500th-episode-extravaganza/ Our guest appearance on Jimmy's show... http://www.thelivinlowcarbshow.com/shownotes/1814/wes-bertrand-and-kevin-koskella-offer-you-a-healthy-mind-fit-body-episode-353/ Feel free to rate and/or review our show on iTunes! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 20:35 81 – Snipping the string of yo-yo dieting http://healthymindfitbody.com/2011/10/09/81-snipping-the-string-of-yo-yo-dieting/ http://healthymindfitbody.com/2011/10/09/81-snipping-the-string-of-yo-yo-dieting/#comments Sun, 09 Oct 2011 03:06:16 +0000 admin http://healthymindfitbody.com/?p=1828 (duration 26:24)In this episode we discuss the nature of gaining weight back and yo-yo diets. We cover a CBT study wherein subjects were not able to minimize post-treatment weight gain. We attribute this not to the therapeutic treatment per se, but rather to the uncertain nutritional regimen of the participants of the study (involving the caloric theory of weight loss); if you don’t know what will be healthy or unhealthy to eat in terms of various macronutrients, then you’re at a major disadvantage. Additionally, self-knowledge via sentence completion exercises and becoming fluent in nonviolent communication will enable you to form an intimate and empathetic relationship with yourself, which is key to making healthy choices and experiencing happiness for the long term. Oh, and steer clear of the pervasive sweet poison. ;)

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

All In The Mind – 10 September 2011 – A weight on my mind
http://www.abc.net.au/rn/allinthemind/stories/2011/3311052.htm

Testing a new cognitive behavioural treatment for obesity: A randomized controlled trial with three-year follow-up
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2923743/

http://en.wikipedia.org/wiki/Cognitive_behavioral_therapy

Sweet Poison – Book review of Sugar Nation by Jeff O’connell
http://www.muscleandbodymag.com/article.php?ArticleID=5956

Feel free to rate and/or review our show on iTunes!

]]> http://healthymindfitbody.com/2011/10/09/81-snipping-the-string-of-yo-yo-dieting/feed/ 2 (duration 26:24)In this episode we discuss the nature of gaining weight back and yo-yo diets. We cover a CBT study wherein subjects were not able to minimize post-treatment weight gain. We attribute this not to the therapeutic treatment per se, (duration 26:24)In this episode we discuss the nature of gaining weight back and yo-yo diets. We cover a CBT study wherein subjects were not able to minimize post-treatment weight gain. We attribute this not to the therapeutic treatment per se, but rather to the uncertain nutritional regimen of the participants of the study (involving the caloric theory of weight loss); if you don't know what will be healthy or unhealthy to eat in terms of various macronutrients, then you're at a major disadvantage. Additionally, self-knowledge via sentence completion exercises and becoming fluent in nonviolent communication will enable you to form an intimate and empathetic relationship with yourself, which is key to making healthy choices and experiencing happiness for the long term. Oh, and steer clear of the pervasive sweet poison. ;) We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: All In The Mind - 10 September 2011 - A weight on my mind http://www.abc.net.au/rn/allinthemind/stories/2011/3311052.htm Testing a new cognitive behavioural treatment for obesity: A randomized controlled trial with three-year follow-up http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2923743/ http://en.wikipedia.org/wiki/Cognitive_behavioral_therapy Sweet Poison - Book review of Sugar Nation by Jeff O'connell http://www.muscleandbodymag.com/article.php?ArticleID=5956 Feel free to rate and/or review our show on iTunes! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 26:24 What can I eat???? http://healthymindfitbody.com/2011/09/22/what-can-i-eat/ http://healthymindfitbody.com/2011/09/22/what-can-i-eat/#comments Thu, 22 Sep 2011 23:48:10 +0000 Kevin http://healthymindfitbody.com/?p=1821 With all the conflicting information, misinformation, and disinformation out there regarding nutrition, to someone who is just starting out on changing their diet to lose weight or get healthy, it can make their head spin!

Vegan is a huge craze right now, especially with the movie “Forks Over Knives” that just came out. (I haven’t seen it yet, but I intend to “stomach” it and view it sometime soon).

The movies and books promoting the vegan diet are usually well-intentioned. And, they even provide a place for those eating the Standard American Diet (SAD) to go and get healthier. Going from eating lots of sugar, and getting the bulk of your calories from grains and processed foods, to a plant-based diet is no doubt a step up in health.

But is it possible to get even healthier?

Of course!

The vegan diet is so restrictive, that you pretty much have to eat grains to survive. And grains, especially wheat, as we know are the cause of so many problems including “wheat belly” and other nasty maladies!

So then what? Well, as we have discussed on the Healthy Mind Fit Body podcast, the healthiest diet will be one consisting of a variety of meats, veggies, fruit, some nuts and seeds, and some dairy if you are able to tolerate it.

It’s really not that complicated. And, this “diet”, whether you want to call it paleo, primal, or low carb, actually allows for a whole lot of tasty foods and interesting variety!

I hear a lot of people who truly want to know what is best, and REALLY want to get to their perfect weight, get confused at what is “good” and what isn’t. There are a few points that are really important to grasp no matter where you are in your journey, to make sure to make the positive changes permanent:

1. If you have followed the USRDA or the S.A.D., you are addicted to sugar. You must lose that addiction! This doesn’t have to be as hard as it may sound, or even that you can never have the taste of sugar on your lips again. As you replace you sugars with healthy fats, you will start to miss sugar less and less.

2. If you have transitioned to veganism, you may have to get over your fear of meat. Meat has certainly been demonized from many angles, particularly after the now-debunked China Study came out a few years ago. However, ancestrally speaking, it’s what we as humans were meant to digest. And, this idea that you will get sick if you transition from a vegan diet to one with meat is also a myth! You may have a transitionary period where things aren’t perfect for a while, but this would also happen if you were quitting sugar. Hardly a bad thing!

3. Get interested in vegetables. There are so many of them. You don’t have to be boring.

4. Find what works for you. Get the general gist of paleo/primal/low carb, but don’t become religious about it. If you think something isn’t working for you, remove it from your diet for a month. See what changes happened.

A lot of this will be trial and error. You will learn what works for you.

Do you have any good paleo/primal/low carb recipes you can share for the newbies?

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]]> http://healthymindfitbody.com/2011/09/22/what-can-i-eat/feed/ 0 Getting Anything You Want http://healthymindfitbody.com/2011/09/22/getting-anything-you-want/ http://healthymindfitbody.com/2011/09/22/getting-anything-you-want/#comments Thu, 22 Sep 2011 23:46:18 +0000 Kevin http://healthymindfitbody.com/?p=1814 I just got a book in the mail from Amazon that I ordered called “Getting Anything You Want” by Derek Sivers. I read a few pages last night and so far I’ve picked up on a few things. It’s mainly focused on business, and how he has been able to create a business in a less-traditional way, one in which he unintentionally built a business based on a hobby and sold it later for $22 million!

How he did this is by basically throwing out the old rules, and learning from all his mistakes as he went along, instead of analyzing everything to death and never getting out of the starting gates.

What is it that you’ve been wanting?

]]> http://healthymindfitbody.com/2011/09/22/getting-anything-you-want/feed/ 0 80 – Entering The Zone with Dr. Barry Sears, part 2 http://healthymindfitbody.com/2011/09/15/80-entering-the-zone-with-dr-barry-sears-part-2/ http://healthymindfitbody.com/2011/09/15/80-entering-the-zone-with-dr-barry-sears-part-2/#comments Thu, 15 Sep 2011 12:08:37 +0000 admin http://healthymindfitbody.com/?p=1816 (duration 26:13)

In the second half of our interview with Barry Sears, PhD, we begin by discussing the nature of “anti-nutrients,” such as lectins and phytates found primarily in grains and legumes; best to steer clear of them, at least as staples. Everything you eat will have a hormonal and inflammatory consequence. Regarding consumption of omega 3 fatty acids (EPA and DHA), adjust based on your level of inflammation–as evidenced by your arachidonic acid to EPA ratio (SIP, or Silent Inflammation Profile)–which will typically mean consuming between 6 and 10 grams of omega 3s per day. Saturated fats aren’t really the villain that the mainstream “experts” have claimed they are; omega 6 fatty acids are more inflammatory. Having a consistent balance of macronutrients is key, consuming more fat (“high octane fuel”), adequate protein, and fewer carbs than typical. Antioxidant supplements tend not to have much empirical support, although polyphenols (found in fruits and veggies) have important health benefits. It’s vital to reduce your intake of refined carbohydrates (flour and sugar or high fructose corn syrup-based products) as well as omega 6 fatty acids, while increasing your intake of omega 3s. And of course calorie restriction tends to increase longevity as well. It’s never too late to get in the zone; you’re only one meal away, after all.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://drsears.com/

Why doctors don’t like to talk about antioxidants. – By Kent Sepkowitz – Slate Magazine
http://www.slate.com/id/2300578/pagenum/all/

http://en.wikipedia.org/wiki/Polyphenol_antioxidant

http://zonediet.com/
http://zoneliving.com
http://zonehealth.com

Feel free to rate and/or review our show on iTunes!

]]> http://healthymindfitbody.com/2011/09/15/80-entering-the-zone-with-dr-barry-sears-part-2/feed/ 2 (duration 26:13) - In the second half of our interview with Barry Sears, PhD, we begin by discussing the nature of "anti-nutrients," such as lectins and phytates found primarily in grains and legumes; best to steer clear of them, at least as staples. (duration 26:13) In the second half of our interview with Barry Sears, PhD, we begin by discussing the nature of "anti-nutrients," such as lectins and phytates found primarily in grains and legumes; best to steer clear of them, at least as staples. Everything you eat will have a hormonal and inflammatory consequence. Regarding consumption of omega 3 fatty acids (EPA and DHA), adjust based on your level of inflammation--as evidenced by your arachidonic acid to EPA ratio (SIP, or Silent Inflammation Profile)--which will typically mean consuming between 6 and 10 grams of omega 3s per day. Saturated fats aren't really the villain that the mainstream "experts" have claimed they are; omega 6 fatty acids are more inflammatory. Having a consistent balance of macronutrients is key, consuming more fat ("high octane fuel"), adequate protein, and fewer carbs than typical. Antioxidant supplements tend not to have much empirical support, although polyphenols (found in fruits and veggies) have important health benefits. It's vital to reduce your intake of refined carbohydrates (flour and sugar or high fructose corn syrup-based products) as well as omega 6 fatty acids, while increasing your intake of omega 3s. And of course calorie restriction tends to increase longevity as well. It's never too late to get in the zone; you're only one meal away, after all. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://drsears.com/ Why doctors don't like to talk about antioxidants. - By Kent Sepkowitz - Slate Magazine http://www.slate.com/id/2300578/pagenum/all/ http://en.wikipedia.org/wiki/Polyphenol_antioxidant http://zonediet.com/ http://zoneliving.com http://zonehealth.com Feel free to rate and/or review our show on iTunes! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 26:14 Politics, Religion, and Nutrition http://healthymindfitbody.com/2011/09/07/politics-religion-and-nutrition/ http://healthymindfitbody.com/2011/09/07/politics-religion-and-nutrition/#comments Wed, 07 Sep 2011 17:54:15 +0000 Kevin http://healthymindfitbody.com/?p=1808 In our recent interview of Dr. Barry Sears, he brought up something that we have also mentioned on the podcast a few times.

If you want to get a debate going and even tempers flaring, just bring up one of the topics in the 3rd rail of discussion: politics, religion, or nutrition.

Some people will say to avoid discussions of politics and religion in mixed company. But not many mention nutrition in that category.

I contend that nutrition is the most potentially inflammatory topic of the three!

Here’s why:

1. Most people eat 3 times a day. So, everyone is an expert in nutrition! Even if they eat breakfast at Starbucks, lunch at McDonalds, and dinner at Taco Bell every day. Science be damned, don’t take away my mocha frappachinos, French fries and 7 layer burritos (do those still exist?)!

2. Politics and religion can easily be avoided. Most gatherings involve a meal. Church is only once a week for most religious people. Politics is a little trickier, because it’s talked about on TV 24×7, so you’d think our individual worlds revolved around it! But the truth is, despite all the rhetoric about Democracy, as citizens we have very little control of what our so-called leaders may decide for us. So everyone may have an opinion, but once you realize that all these opinions don’t amount to a hill of beans (or beef?) at a luncheon, it becomes advantageous to move on in the discussion- or take it “off line”.

3. Nutrition is not off limits! It’s completely acceptable to launch into a discussion on food while at a gathering where there is a lot of food eating going on. Typically, I will be prompted to give my opinion because of my part in Healthy Mind Fit Body. However, I’m not a fan of the topic. Not many will be convinced of anything, no matter what one’s credentials are. And I’m sure there are those who will think “What do a couple of goofballs on a podcast who talk about donuts all the time know about eating?” I take solace in realizing that even bio-chemists who spend their lives with this stuff face the same wrath at their dinner parties!

4. The general consensus is, it’s fun to eat poorly! Some events I have been to remind me of my 8th grade. I had always been taught to get good grades, and I was generally in classes with smart kids. But 8th was high school for me, and suddenly it was COOL to get BAD grades! Being the contrarian that I am, I did the bare minimum and ended up on top of the bell curve with mostly A’s that year. So, not much has changed. I’ve been accused of being a carb nazi and even trying to ruin people’s fun because of the things I eat at parties or get togethers. But the funny thing is, I don’t preach- the mere idea of eating what I want to eat often times doesn’t sit well with people. So, in the general consensus case, actual talking doesn’t even have to happen before people get offended!

What has your experience been with the triad of inflammatory topics? Put in your comments below!

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]]> http://healthymindfitbody.com/2011/09/07/politics-religion-and-nutrition/feed/ 4 79 – Entering The Zone with Dr. Barry Sears, part 1 http://healthymindfitbody.com/2011/09/06/79-entering-the-zone-with-dr-barry-sears-part-1/ http://healthymindfitbody.com/2011/09/06/79-entering-the-zone-with-dr-barry-sears-part-1/#comments Tue, 06 Sep 2011 03:40:52 +0000 admin http://healthymindfitbody.com/?p=1802 (duration 31:15)

This is the first half of our interview with Barry Sears, PhD, in which we discuss the nature of eicosanoids and in particular arachidonic acid in relation to metabolic health and overall health. Excessive carbohydrate consumption (which is terribly easy to do in our culture) coupled with excess omega 6 fatty acid consumption (and minimal omega 3 fatty acid consumption) tend to lead to chronic inflammation and disease states. The ratio of (long chain) arachidonic acid to (long chain) eicosapentaenoic should be around 1 to 2, but in most individuals it’s much higher, which is due primarily to unhealthy diets—diets not fashioned for our genes. Massive changes in our nutrient intake from our Paleolithic origins can deleteriously affect our levels of hormones, especially the hormones that control the inflammation process. Even if you’re thin, it’s still important to eat foods (and macronutrient ratios) that don’t contribute to insulin resistance and lipotoxicity.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://drsears.com/

http://en.wikipedia.org/wiki/Eicosanoid

http://en.wikipedia.org/wiki/Insulin_resistance

Feel free to rate and/or review our show on iTunes!

]]> http://healthymindfitbody.com/2011/09/06/79-entering-the-zone-with-dr-barry-sears-part-1/feed/ 0 (duration 31:15) - This is the first half of our interview with Barry Sears, PhD, in which we discuss the nature of eicosanoids and in particular arachidonic acid in relation to metabolic health and overall health. (duration 31:15) This is the first half of our interview with Barry Sears, PhD, in which we discuss the nature of eicosanoids and in particular arachidonic acid in relation to metabolic health and overall health. Excessive carbohydrate consumption (which is terribly easy to do in our culture) coupled with excess omega 6 fatty acid consumption (and minimal omega 3 fatty acid consumption) tend to lead to chronic inflammation and disease states. The ratio of (long chain) arachidonic acid to (long chain) eicosapentaenoic should be around 1 to 2, but in most individuals it's much higher, which is due primarily to unhealthy diets—diets not fashioned for our genes. Massive changes in our nutrient intake from our Paleolithic origins can deleteriously affect our levels of hormones, especially the hormones that control the inflammation process. Even if you're thin, it's still important to eat foods (and macronutrient ratios) that don't contribute to insulin resistance and lipotoxicity. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://drsears.com/ http://en.wikipedia.org/wiki/Eicosanoid http://en.wikipedia.org/wiki/Insulin_resistance Feel free to rate and/or review our show on iTunes! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 31:16 Kids, Carbs, and Connecting Mind and Body for Health http://healthymindfitbody.com/2011/08/31/kids-carbs-and-connecting-mind-and-body-for-health/ http://healthymindfitbody.com/2011/08/31/kids-carbs-and-connecting-mind-and-body-for-health/#comments Wed, 31 Aug 2011 18:59:18 +0000 Kevin http://healthymindfitbody.com/?p=1794 When it comes to raising kids, sometimes there is not a lot of thought going on.

Last weekend, I attended my nephew’s 3-year old birthday party. There were probably 15 other kids around his age there. Let’s take a look at what was on the menu:

1. Capri Sun. Ohhh, but this is the 100% fruit juice one! Still, there is probably as much sugar as there is in soda.

2. Corn chips. Yummy, salty, & addictive!

3. Candy, LOTS of candy. In fact, there was not just one, but TWO pinatas, filled with Tootsie Rolls, Dum Dums, Sweettarts, and some unknown white chocolate treats. Kids had pockets full of this stuff that’s usually reserved for Halloween!

4. Pizza! What kids birthday party would be complete without pizza?

5. And of course, cake, because their insulin levels needed to be jacked up just a little more!

I’m pretty sure I was the only one in attendance who saw anything wrong with the eating agenda. And, I know what you might be thinking: “Don’t be such a party pooper! Live a little once in a while!” I do get that this isn’t a daily thing for most of the kids (at least lets hope not). However, I’m looking more at the question of why do we as a society feel that carb craziness is just part of life as a kid, particularly at a birthday party?

I think it comes down to this. Most of us grew up with this same sort of routine carb indulgence around holidays and birthdays. Many still do participate in this on a regular basis. So, we think “we turned out okay, why should I deprive my kid?” Or, it’s simply that questioning the premise here is just too difficult.

Imagine serving healthy snacks like beef jerky, instead of junk food?
What if they didn’t get juice and had to drink…water?
And, wouldn’t it be sac-religious to not have birthday cake??

So it comes down to keeping social connections in tact and not rocking the boat and risking isolation from friends.

You see, it all comes down to self esteem, and being able to individualize when you know what is the best route to take, even if that means going against the stream.

I think there’s a way to “have your cake and eat it too” here (and not even have to serve cake!). Some things can be outright skipped, i.e. pinata hitting can be replaced with another game that doesn’t involve candy. Soda or juice can be sparkling water or even some semi-healthy drinks like flavored coconut water or the low sugar Vitamin Water. Vegetable chips over corn chips, steak instead of pizza, and are you ready….a paleo dessert like this chocolate custard instead of cake!

It all may sound insane at first glance, but a healthy and still fun kids birthday party is all totally doable. You may get questioned by your friends at first, but who knows, you may influence them in some way by leading by example, and showing what a healthy family looks like!

What about you? What do your birthday parties look like?

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]]> http://healthymindfitbody.com/2011/08/31/kids-carbs-and-connecting-mind-and-body-for-health/feed/ 3 Extremism in Nutrition http://healthymindfitbody.com/2011/08/24/extremism-in-nutrition/ http://healthymindfitbody.com/2011/08/24/extremism-in-nutrition/#comments Wed, 24 Aug 2011 18:36:43 +0000 Kevin http://healthymindfitbody.com/?p=1784 Yesterday, a question was posed on a paleo diet forum that I visit.

This person said she had just started to eat paleo-style, and was really hungry, but felt like she was eating too many nuts so was trying to cut down on them.

Many hard-core paleo types chimed in:

“Yes, stay away from nuts! Just eat big meals and don’t snack, that’s what I do!”

“Eat real foods! Stay away from nuts!”

“Eat more vegetables!”

I’m getting the feeling that some people are starting to get a little extreme on their devotion to all things paleo. First of all, “strict paleo” is a myth. You will never be able to eat true paleo, because it’s impossible- unless you are going to go out and kill the animals yourself, and eat the organs and all!

People wanted to advise this woman to stay away from nuts. Tom me, this idea of staying away from nuts is….nuts! The latest trend seems to be that nuts have too many omega-6 fatty acids and therefore, would throw off the sacred omega6:3 ratio which I hear should be around 3:1 or so.

I have issues with that. First of all, who came up with this ultimate ratio? It seems no different to me than going back to the Zone ratios of 40/30/30, and pretty soon we’re going back to calorie counting obsession!

Of course we do want to get plenty of omega 3 fats in our diets, as they are anti-inflammatory in nature. However, eliminating nuts is not necessarily the pinnacle of health. As Mark Sisson pointed out in his article on Nuts and Omega-6s, “Isolating Omega-6 fatty acids and then exposing them to air or heat is bad dietary policy.”.

So isolating omega-6 fats, rather than eating whole nuts, is the problem.

Now, am I suggesting we all go hog-wild on nuts? No!! It’s better to get your fats from wild caught fish and grass fed beef, and avocados, and a bunch of other things.

But let’s get back to the original question, if someone is hungry all the time, should they be looking to avoid nuts?

This is mostly an individual call. Bigger meals may help here. More veggies may help, so might adding fats like olive oil or coconut oil to meals.

But let’s say you eat lunch around noon most days, and let’s say that you like to exercise around 6pm. For me, I could not go 5.5 hours and still have enough energy to work out without consuming some food beforehand. Can you skip the nuts? Sure, but they are a convenient, filling snack. I also mix in avocadoes, fruit, and even a packaged energy bar here and there. (I can here the screaming now, “OH NO YOU’RE NOT PALEO!!!!”). This works for me. I typically will eat 4-5 times a day. If I eat less, I will usually be hungry.

The point is there is no paleo prescription, there is no perfect macronutrient ratio, or exact times you should or should not be eating.

Once obesity levels are no longer an issue, I say we have an all-out knock-down drag out caveman brawl about the minutia. Until then, by all means go paleo, but keep it in the realm of something that you can do, not something to get all nutty over.

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]]> http://healthymindfitbody.com/2011/08/24/extremism-in-nutrition/feed/ 8 78 – Ancestral health symposium reflections http://healthymindfitbody.com/2011/08/20/78-ancestral-health-symposium-reflections/ http://healthymindfitbody.com/2011/08/20/78-ancestral-health-symposium-reflections/#comments Sat, 20 Aug 2011 21:48:05 +0000 admin http://healthymindfitbody.com/?p=1774 (duration 25:40)

This episode we discuss briefly the film Fat, Sick, and Nearly Dead and the costly perspective of “living the good life” while having an unhealthy lifestyle. We don’t need to just roll the genetic (and environmental) dice in relation to health and fitness; we can take informed steps in the realm of nutrition and lifestyle in order to maximize our health and longevity. The 2011 Ancestral Health Symposium at UCLA brought together many individuals who are dedicated to human vitality and the knowledge and practices of how to ensure it. The loss of muscle mass over time (sarcopenia) can be counteracted through weight or resistance training, which can be performed up to your last year (or week) of life!

We invite you to join our facebook fan page.

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://www.fatsickandnearlydead.com/

http://www.fightaging.org/archives/2011/08/some-people-live-long-despite-poor-lifestyles-but-that-doesnt-mean-youll-be-one-of-them.php

http://ancestryfoundation.org/
http://ancestryfoundation.org/Ancestral_Health_files/AHS%20Abstracts.pdf
http://vimeo.com/ancestralhealthsymposium

http://www.fightaging.org/archives/2011/08/calcium-channels-and-aging-muscles.php

http://en.wikipedia.org/wiki/Jack_LaLanne

Please consider making a donation to the HMFB cause! Much appreciated :)
http://healthymindfitbody.com/donate/

Feel free to rate and/or review our show on iTunes!

]]> http://healthymindfitbody.com/2011/08/20/78-ancestral-health-symposium-reflections/feed/ 0 (duration 25:40) - This episode we discuss briefly the film Fat, Sick, and Nearly Dead and the costly perspective of "living the good life" while having an unhealthy lifestyle. We don't need to just roll the genetic (and environmental) dice in relatio... (duration 25:40) This episode we discuss briefly the film Fat, Sick, and Nearly Dead and the costly perspective of "living the good life" while having an unhealthy lifestyle. We don't need to just roll the genetic (and environmental) dice in relation to health and fitness; we can take informed steps in the realm of nutrition and lifestyle in order to maximize our health and longevity. The 2011 Ancestral Health Symposium at UCLA brought together many individuals who are dedicated to human vitality and the knowledge and practices of how to ensure it. The loss of muscle mass over time (sarcopenia) can be counteracted through weight or resistance training, which can be performed up to your last year (or week) of life! We invite you to join our facebook fan page. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://www.fatsickandnearlydead.com/ http://www.fightaging.org/archives/2011/08/some-people-live-long-despite-poor-lifestyles-but-that-doesnt-mean-youll-be-one-of-them.php http://ancestryfoundation.org/ http://ancestryfoundation.org/Ancestral_Health_files/AHS%20Abstracts.pdf http://vimeo.com/ancestralhealthsymposium http://www.fightaging.org/archives/2011/08/calcium-channels-and-aging-muscles.php http://en.wikipedia.org/wiki/Jack_LaLanne Please consider making a donation to the HMFB cause! Much appreciated :)
http://healthymindfitbody.com/donate/ Feel free to rate and/or review our show on iTunes! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 25:41 The Ancestral Health Symposium (AHS) 2011 http://healthymindfitbody.com/2011/08/09/the-ancestral-health-symposium-ahs-2011/ http://healthymindfitbody.com/2011/08/09/the-ancestral-health-symposium-ahs-2011/#comments Tue, 09 Aug 2011 19:51:17 +0000 Kevin http://healthymindfitbody.com/?p=1765 Last week, Friday and Saturday, I had the pleasure of attending the first annual Ancestral Health Symposium (AHS) held at UCLA. I snuck in as a volunteer!

I had such a great experience overall and wanted to blog some of the highlights here.

There was a huge list of amazing speakers, and there were 2 tracks so you couldn’t possibly see everything you wanted. Also, as a volunteer, I was unable to attend a few because of the responsibilities I had. But I made it to more talks than I thought I would!

They will be releasing all the talks on video. I’ll post here when they do. But for now, just a few tidbits (going off of memory, as I did not take any notes).

First, the volunteer team was a really amazing group! I felt lucky to have met everyone and hearing everyone’s story and how they arrived at paleo. Overall, the impression I get with paleo/primal types is that they are generally happy and open-minded (rejecting everything you ever thought you knew in the area of nutrition is probably the reason why here!).

I don’t really have a favorite talk, most of the ones I saw were top-notch. However, here are a few that really motivated me:

Mark Sisson/Marks Daily Apple: He spoke about bringing back play into your life. I was so happy to hear this message, as my priority with workouts these days has been to have fun with whatever I’m doing. He made a lot of good points about how it is so important to our health to have fun! Dragging yourself to the gym a few days a week can get old really fast, why not try activities where there is no “goal”, and instead it is just about being in the moment? He discussed this idea of being present, and not being attached to the outcome. It really hit me that playing is a great way to be completely in the moment (he even showed a picture of himself on a paddle board with a dolphin right next to him, on a day when the dolphins were especially playful!).

Erwan LeCorre/MovNat: MovNat is probably the most revolutionary concept at the Symposium. Erwan really knows his stuff and delivers it in a compelling and humorous way. At one point he showed a picture of a mountain lion, and said “What do you think he does, strength training twice a week with a little cardio mixed in?” The overall message was the same one he’s been putting out there- train your body to work with nature. Why are you doing the exercise you are currently doing? What is the purpose? The MovNat message is extremely motivating to me, and made me want to get out there and move naturally, instead of sitting through another talk!

Tom Naughton/Fat Head Movie: Definitely the funniest talk of the weekend, Tom took a shot at both “bad science” and the mainstream media who love to spin stories. He showed a variety of examples of times where correlation does not equal causation- including a study where they “proved” that eating meat causes cancer- but unfortunately were including meat on a pizza as eating meat, without considering everything else! I really liked the end of the talk. Someone in the audience asked how are we going to change things? His answer was to make the government with it’s FDA and USRDA wings irrelevant, by bringing the truth to light!

So many more of the sessions were fantastic and I highly recommend checking out the videos when they are available.

Next year, I’d like to make a push to include a psychology angle that was not presented- self esteem as it relates to weight loss and health. There were a couple of good presentations on how food affects mood and behavior, which is an important topic, but Wes & I could add another dimension to this mind-body equation that is tremendously important to overall health. Hopefully there will be a HMFB talk at AHS12!

Special thanks to Aaron Blaisdell and Brent Pottenger for putting this amazing event together!

]]> http://healthymindfitbody.com/2011/08/09/the-ancestral-health-symposium-ahs-2011/feed/ 1 77 – Listener emails about exercise, training, nutrition and health http://healthymindfitbody.com/2011/07/29/77-listener-emails-about-exercise-training-nutrition-and-health/ http://healthymindfitbody.com/2011/07/29/77-listener-emails-about-exercise-training-nutrition-and-health/#comments Fri, 29 Jul 2011 20:09:09 +0000 admin http://healthymindfitbody.com/?p=1756 (duration 17:13)

In this episode Kevin addresses a couple listener emails dealing with implementing the healthy mind fit body lifestyle. Communicating feelings and needs in a compassionate way will help get your and others’ needs met and resolve conflicts. Nutrition needs to be given priority over particular types of exercise in order to achieve fat loss, and of course “chronic cardio” is our least favorite form of training. Strength training is a great complement to your lower carb, higher fat and protein eating regimen. Try to check out this summer’s Ancestral Health Symposium in LA!

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Some nonviolent communication resources…
http://cnvc.org
http://nvcworld.com

Great site for tips about the primal lifestyle; Grok on!
http://marksdailyapple.com

Kevin’s interviews with a couple lower carb/Paleo athletes on his other show…
http://triswimcoachonline.com/tri/interview-with-ironman-triathletepaleo-dieter-nell-stephenson-podcast-31/
http://triswimcoachonline.com/tri/paleo-triathletes-interview-with-coachtriathlete-mark-pomery-podcast-40/

Ancestral Health Symposium
http://ancestryfoundation.org/

Please consider making a donation to the HMFB cause! Much appreciated :)
http://healthymindfitbody.com/donate/

Feel free to rate and/or review our show on iTunes!

]]> http://healthymindfitbody.com/2011/07/29/77-listener-emails-about-exercise-training-nutrition-and-health/feed/ 2 (duration 17:13) - In this episode Kevin addresses a couple listener emails dealing with implementing the healthy mind fit body lifestyle. Communicating feelings and needs in a compassionate way will help get your and others' needs met and resolve con... (duration 17:13) In this episode Kevin addresses a couple listener emails dealing with implementing the healthy mind fit body lifestyle. Communicating feelings and needs in a compassionate way will help get your and others' needs met and resolve conflicts. Nutrition needs to be given priority over particular types of exercise in order to achieve fat loss, and of course "chronic cardio" is our least favorite form of training. Strength training is a great complement to your lower carb, higher fat and protein eating regimen. Try to check out this summer's Ancestral Health Symposium in LA! We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Some nonviolent communication resources... http://cnvc.org http://nvcworld.com Great site for tips about the primal lifestyle; Grok on! http://marksdailyapple.com Kevin's interviews with a couple lower carb/Paleo athletes on his other show... http://triswimcoachonline.com/tri/interview-with-ironman-triathletepaleo-dieter-nell-stephenson-podcast-31/ http://triswimcoachonline.com/tri/paleo-triathletes-interview-with-coachtriathlete-mark-pomery-podcast-40/ Ancestral Health Symposium http://ancestryfoundation.org/ Please consider making a donation to the HMFB cause! Much appreciated :) http://healthymindfitbody.com/donate/ Feel free to rate and/or review our show on iTunes! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 3 No Carb, Low Carb, or Slow Carb? http://healthymindfitbody.com/2011/07/28/no-carb-low-carb-or-slow-carb/ http://healthymindfitbody.com/2011/07/28/no-carb-low-carb-or-slow-carb/#comments Thu, 28 Jul 2011 16:53:00 +0000 Kevin http://healthymindfitbody.com/?p=1750 It gets confusing out there. What should one believe about carbs? If they are so evil, wouldn’t a no carb diet be the way to go?

First of all, let’s assess why carbs would be considered “bad” to begin with. Eating carbohydrates causes your blood sugar to rise, and your body to produce insulin. This insulin, when elevated continuously, will lead to fat storage. And, high carb meals lead to a crash in energy and more hunger only a a few hours later.

So what can we do?

Eliminate carbohydrates altogether? Slow them down? Or just keep them “low”?

The answer to this depends on what your goals are.

Are you 100 pounds or more overweight and addicted to sugar and other carbs? Then it will be important to go without almost all carbs for 2 or 3 weeks, then slowly bring them back in. This will allow you to lose your taste for them, and give you a much better chance at not continuing to go carb crazy! (By the way, the human body can live without carbs, but not without protein or fat).

Then there’s the slow carb approach, which has been made popular from books like the 4-Hour Body by Tim Ferriss. This means sticking to the carbohydrates that take a long time to digest, mostly vegetables and legumes (beans). These are high in fiber and will keep you full longer. But there is a catch. Eating veggies is pretty much undisputed in the realm of health, but legumes are another story. Yes, they are high in fiber. But they contain gut-irritating proteins that cause indigestion and gas for a lot of people.

Finally, there’s the low carb life, which is what we discuss on the podcast. We lump the paleo diet into the low carb category, but in the overall big picture, paleo is not a true low carb diet (just much lower carb than the Standard American Diet, SAD). The paleo diet is an attempt to eat more like our ancestors, emphasizing whole foods over processed, and quality protein like grass fed beef and wild caught fish. Like the slow carb diet, there is no counting of calories. Cavemen and women did that for ages and they didn’t seem to have weight problems.

There are even people talking about combining paleo with slow carb!

So: while there are reasons to go no carb on a temporary basis, low carb/paleo is the best option, where you will get the most overall nutrients, or “bang for your buck”, and experience the least amount of food-related allergies and other health issues.

]]> http://healthymindfitbody.com/2011/07/28/no-carb-low-carb-or-slow-carb/feed/ 1 Unconventional Ways To Lose Belly Fat Fast http://healthymindfitbody.com/2011/07/25/unconventional-ways-to-lose-belly-fat-fast/ http://healthymindfitbody.com/2011/07/25/unconventional-ways-to-lose-belly-fat-fast/#comments Mon, 25 Jul 2011 23:32:53 +0000 Kevin http://healthymindfitbody.com/?p=1746 You may have heard of all kinds of methods for losing belly fat fast.

There’s doing lots of crunches at the gym. There’s cutting fat out of your diet. There’s “8 minute abs”.

These belly fat trimming schemes have been around for a long time. But they’re not working! Otherwise, people would be getting thinner, not fatter.

Most people are annoyed with their belly fat. In fact, they don’t even want to admit that it’s there! So it becomes a constant state of living in denial. Here are some lesser-known ways to get rid of belly fat once and for all:

1. Start by accepting where you are. Are you 20 pounds over where you’d like to be? Then don’t keep saying you want to “lose 10 pounds”.

2. Don’t even think about exercising harder or more often to lose your belly fat. It most likely won’t help! You may even make yourself more hungry and GAIN weight that you don’t want.

3. Be aware of what you are eating. Don’t count calories, just think about every last thing you put in your mouth, instead of just doing “social eating” or “stress eating” without thinking, and finishing off a bag of chips or pint of ice cream for no reason!

4. Set goals, but don’t tell anyone. It seems counter-intuitive, but if you tell someone your goals, it diffuses them. So, write the goal down, but keep it to yourself- and stick with your plan for at least 30 days to create a new habit.

5. Don’t skip meals (or snacks). Breakfast will set you up for the day. Get plenty of protein in the morning to stay full until lunch. If you get hungry, don’t will power your way to noon, just grab a healthy snack, such as a handful of nuts, until you can eat a meal again.

Give these tips a try for 30 days, see how it goes, and you may be delighted with the results!

]]> http://healthymindfitbody.com/2011/07/25/unconventional-ways-to-lose-belly-fat-fast/feed/ 1 The low carb vegetarian diet- is it possible? http://healthymindfitbody.com/2011/07/19/the-low-carb-vegetarian-diet-is-it-possible/ http://healthymindfitbody.com/2011/07/19/the-low-carb-vegetarian-diet-is-it-possible/#comments Tue, 19 Jul 2011 18:27:40 +0000 Kevin http://healthymindfitbody.com/?p=1743 I’m a big fan of eating a lot of vegetables. Even the paleo diet and atkins recommend lots of veggies to go along with your meat, despite popular misconception!

However, vegetarians and vegans, who have lately grown in numbers due to the many books promoting these diets, have a big hurdle to overcome. How do you keep your carbohydrate intake to a healthy level if you are avoiding meat?

Well, I will say right off that it is very difficult to do a low carb vegan diet. I mean you CAN do it, but you will be living on lots of nuts! It becomes very imbalanced and you miss out on key nutrients.

Being a low carb vegetarian, however, isn’t that hard to do.
And really, it should be the goal of vegetarians to minimize carb intake, particularly the processed stuff, like bread, cereal, and pasta. All too often, I have been around vegetarians who were not healthy, which kind of defeats the purpose of limiting your diet (of course there are other, non-health related reasons people don’t eat meat, but in that case they may not be as concerned about health issues).

So how do you do it? How do you stay in the low carb living zone while avoiding meat?

I would start with cutting down on these 2 things:

1. Processed foods- breads, pasta, cereal, soda. A lot of packaged foods.
2. High sugar vegetables. For example, corn and carrots are high in carbs while broccoli, kale and artichoke give you more bang for your buck.

Then, add more fat into your diet. I mentioned nuts. Nuts are great, but you CAN overdo them! Avocados are another fairly convenient snack. I also like eating green olives, and adding them to various dishes to increase fat content. In order to do this, you will have to get over any fat phobia you may have!

Finally, eat the fruits that are highest in fiber to keep you full for longer. Papaya, Guava, Cantaloupe, Orange, Apricots (dried, unsulfured), Mango, and Strawberries are great options.

If you don’t eat fish, make sure to supplement with fish oils, rich in omega-3 fatty acids which we need to moderate inflammation.

It’s a bit more of a challenge to go low carb and vegetarian at the same time, but with the right tweaks to your diet, you can be on your way to a healthier body!

]]> http://healthymindfitbody.com/2011/07/19/the-low-carb-vegetarian-diet-is-it-possible/feed/ 0 Eat fat to burn fat? http://healthymindfitbody.com/2011/07/17/eat-fat-to-burn-fat/ http://healthymindfitbody.com/2011/07/17/eat-fat-to-burn-fat/#comments Sun, 17 Jul 2011 20:35:44 +0000 Kevin http://healthymindfitbody.com/?p=1739 Is it possible to eat fat to burn fat?

One of the hardest things for people to get over when it comes to eating a truly healthy diet is that dietary fat is an essential part of eating fat for fitness and weight loss. One of the reasons for this is that the word “fat” just has a bad connotation, and is still connected to body fat. And, I often hear people say that fat has more calories per gram than protein or carbohydrate.

Let’s start with this surprising fact: studies have shown that people eating a diet high in fat will generally lose more body fat and at a faster rate than someone who eats a high carbohydrate, low fat diet.

This is contrary to what we have been taught, and contrary to what the government and other agencies keep telling us. However, it’s true: eating fat does not cause fat gain, and it is quite the opposite that is true!

So how is this true?

Well, it’s all about signals. Eating enough fat in your meals communicates a signal to your brain that you are full, and it’s time to stop eating. Carbohydrates for the most part do not have this same effect, although carbs with fiber will do this (however, there are other problems there that I’ll get into another time!). High glycemic carbs like sugar have the reverse effect, and will actually stimulate hunger!

Here are a few examples of fats that will help you to burn fat on your body:
-Coconut oil
-Avocados
-Almonds
-Walnuts
-Olives
-Animal fat

These fats take longer for your body to burn than carbs. This is where satiety comes in, as well as maintaining high energy levels throughout the day. Eating fats like these will also allow you to get away from the idea that you need “will power” to lose or burn fat, or that you need to spend a lot more time exercising.

It’s also important to mention the insulin factor. High levels of insulin mean more storage of body fat. Carbohydrates generally have your body producing the most insulin to digest. On the other end of that scale, omega-3 fats such as from fish actually help lower your insulin levels.

And, finally and maybe most importantly, fats taste good! (yeah probably didn’t have to tell you this!). You can have your fat and eat it too, despite the common misnomer that if it tastes good, it’s probably bad.

Focus on replacing most of your carbohydrates with healthy fats, and you will be on your way to a fit body!

]]> http://healthymindfitbody.com/2011/07/17/eat-fat-to-burn-fat/feed/ 0 Can you create a fat burn diet? http://healthymindfitbody.com/2011/07/16/can-you-create-a-fat-burn-diet/ http://healthymindfitbody.com/2011/07/16/can-you-create-a-fat-burn-diet/#comments Sat, 16 Jul 2011 00:04:34 +0000 Kevin http://healthymindfitbody.com/?p=1737 It’s safe to say that everyone would like to have a diet that actually works to burn fat all day long. Instead of feeling like the calories you eat are just adding extra unwanted weight to your body, wouldn’t you rather create a fat burn diet?

What exactly does a diet that burns fat mean? How can you avoid calorie counting, losing energy, and eating bland foods and still get down to your fitness goals?

First, you will have to make protein your friend. Protein has a way of filling us up, and you won’t even have to worry about calories as you make protein a staple with most of your meals. My favorites are grass fed beef, wild caught salmon, and rare ahi tuna!

Next, it’s important to eat vegetables every day. They also help to keep you full for a long time, and are also a good source of fiber.

The following step is one that a lot of people get hung up on: eating healthy fats. Even though for a couple of decades now the science has shown that fat does not make you fat, many people still believe this myth! Some examples are nuts, avocados, coconut oil, and olive oil…even saturated fats are healthy for the most part, even though popular mythology would have you believe they can cause heart attacks right on the spot! Just make sure to avoid partially hydrogenated fats which are often used in packaged foods.

Frequency of eating can also help many people. This one is a little controversial, however, one thing for sure is that if you let yourself get really hungry, you are much more likely to overeat and eat more of the foods that help make you fat! This doesn’t mean to snack on potato chips and Goldfish crackers, but if you find yourself hungry between meals, a handful of nuts or some beef jerky can go a long way.

The last important thing that is rarely discussed in healthy nutrition and diet is staying hydrated. Thirst can sometimes be mistaken for hunger, and drinking water will keep you from going into that starvation mode where you will just eat anything that’s put in front of you. The exact amount of water will vary depending on the person, but 64 ounces seems to be about right for a lot of people.

]]> http://healthymindfitbody.com/2011/07/16/can-you-create-a-fat-burn-diet/feed/ 1 76 – The nature of self-control http://healthymindfitbody.com/2011/07/12/76-the-nature-of-self-control/ http://healthymindfitbody.com/2011/07/12/76-the-nature-of-self-control/#comments Tue, 12 Jul 2011 07:41:39 +0000 admin http://healthymindfitbody.com/?p=1723 (duration 22:42)

In this show we discuss the process of staying focused on your healthy lifestyle choices. It’s not a matter of using either sheer will power or “tricks” to stay on track with your dietary goals. Having a “Zen-like focus” isn’t as important as getting in touch with your feelings and needs, so that you can develop strategies for a healthy lifestyle that doesn’t conflict with your long-term goals. Instead of applying duct tape and sitting on your hands, it’s important to deal with subconscious conflict, which may be hindering you from becoming at peace with your choices and feeling good about yourself. Introspection and self-work are key!

We invite you to join our FB fan page

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

How Self-Control Works by Dan Ariely
http://www.scientificamerican.com/article.cfm?id=how-self-control-works&print=true

where do ideas come from?…
http://www.zefrank.com/theshow/archives/2006/07/071106.html

Hilarious Seinfeld Clip (S8E08) broccoli as “vile weed” ;)
http://www.youtube.com/watch?v=SJw6Z-MLyBA

Please consider making a donation to the HMFB cause! Much appreciated :)
http://healthymindfitbody.com/donate/

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2011/07/12/76-the-nature-of-self-control/feed/ 0 (duration 22:42) - In this show we discuss the process of staying focused on your healthy lifestyle choices. It's not a matter of using either sheer will power or "tricks" to stay on track with your dietary goals. (duration 22:42) In this show we discuss the process of staying focused on your healthy lifestyle choices. It's not a matter of using either sheer will power or "tricks" to stay on track with your dietary goals. Having a "Zen-like focus" isn't as important as getting in touch with your feelings and needs, so that you can develop strategies for a healthy lifestyle that doesn't conflict with your long-term goals. Instead of applying duct tape and sitting on your hands, it's important to deal with subconscious conflict, which may be hindering you from becoming at peace with your choices and feeling good about yourself. Introspection and self-work are key! We invite you to join our FB fan page Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: How Self-Control Works by Dan Ariely http://www.scientificamerican.com/article.cfm?id=how-self-control-works&print=true where do ideas come from?... http://www.zefrank.com/theshow/archives/2006/07/071106.html Hilarious Seinfeld Clip (S8E08) broccoli as "vile weed" ;) http://www.youtube.com/watch?v=SJw6Z-MLyBA Please consider making a donation to the HMFB cause! Much appreciated :) http://healthymindfitbody.com/donate/ Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 22:43 75 – Cheat day defeat http://healthymindfitbody.com/2011/06/26/75-cheat-day-defeat/ http://healthymindfitbody.com/2011/06/26/75-cheat-day-defeat/#comments Sun, 26 Jun 2011 20:45:56 +0000 admin http://healthymindfitbody.com/?p=1709 (duration 26:20)

In this show we delve into a couple listener questions regarding the transition to a healthier dietary lifestyle. What do you with your carb/junk food “cravings”? The main task involves viewing your feelings and food choices as part of your psychology, and thus within your control. For one, it’s important to find alternatives that are both healthier and just as tasty as your not-so-healthy food choices. Second, we recommend a couple powerful psychological methods (nonviolent communication and sentence completion exercises) to reorient your way of dealing with food, which will help you come to better terms with your own emotions and choices.

Our new bonus program, Defeat Your Cheat Days, entails effectively dealing with psychological patterns and altering habits acquired since childhood for meeting your needs; and this entails developing compassion for your child-self and becoming your own best friend. The 5-day sentence completion program will help you acquire the self-knowledge and motivation needed for optimal functioning in this realm. We provide more details in our email newsletter (http://freefitnessaudio.com) as well as at http://getyourperfectweight.com

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://livinlavidalowcarb.com/blog/the-llvlc-show-episode-468-tim-ferriss-promotes-his-slow-carb-approach-from-the-4-hour-body/10680

http://healthymindfitbody.com/2010/06/02/should-you-have-cheat-days-on-a-diet/

http://healthymindfitbody.com/2010/12/17/the-4-hour-body-and-cheat-days/

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2011/06/26/75-cheat-day-defeat/feed/ 2 (duration 26:20) - In this show we delve into a couple listener questions regarding the transition to a healthier dietary lifestyle. What do you with your carb/junk food "cravings"? The main task involves viewing your feelings and food choices as part... (duration 26:20) In this show we delve into a couple listener questions regarding the transition to a healthier dietary lifestyle. What do you with your carb/junk food "cravings"? The main task involves viewing your feelings and food choices as part of your psychology, and thus within your control. For one, it's important to find alternatives that are both healthier and just as tasty as your not-so-healthy food choices. Second, we recommend a couple powerful psychological methods (nonviolent communication and sentence completion exercises) to reorient your way of dealing with food, which will help you come to better terms with your own emotions and choices. Our new bonus program, Defeat Your Cheat Days, entails effectively dealing with psychological patterns and altering habits acquired since childhood for meeting your needs; and this entails developing compassion for your child-self and becoming your own best friend. The 5-day sentence completion program will help you acquire the self-knowledge and motivation needed for optimal functioning in this realm. We provide more details in our email newsletter (http://freefitnessaudio.com) as well as at http://getyourperfectweight.com We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://livinlavidalowcarb.com/blog/the-llvlc-show-episode-468-tim-ferriss-promotes-his-slow-carb-approach-from-the-4-hour-body/10680 http://healthymindfitbody.com/2010/06/02/should-you-have-cheat-days-on-a-diet/ http://healthymindfitbody.com/2010/12/17/the-4-hour-body-and-cheat-days/ Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 74 – Complaining effectively with psychologist Guy Winch, part 2 http://healthymindfitbody.com/2011/06/20/74-complaining-effectively-with-psychologist-guy-winch-part-2/ http://healthymindfitbody.com/2011/06/20/74-complaining-effectively-with-psychologist-guy-winch-part-2/#comments Mon, 20 Jun 2011 17:31:29 +0000 admin http://healthymindfitbody.com/?p=1698 (duration 34:20)

This is the second half of our interview with psychologist Guy Winch, author of a new book titled, “The Squeaky Wheel: Complaining the Right Way to Get Results, Improve Your Relationships and Enhance Self-Esteem.” We start off by discussing effective complaining, which includes the components of the “complaint sandwich.” This includes the ear-opener, the content, and the digestive. Starting with something pleasant is important, because it creates a genuine connection. The content of the complaint should be only about one specific incident, without any criticism (no global assessments or impugning of character). The digestive entails a request that invokes resolution in a positive way, thus maintaining the connection.

Research shows that men need to focus on maintaining eye contact and women need to match the communication flow, so that more effective complaining can happen between couples. Constant complaining entails a theme of victimization, as the person seeks sympathy. Criticism (such as accusations, generalizations, and character slams) can be dealt with effectively, i.e., turned into valid complaints, by not taking things personally, and instead focusing on specifics that can be resolved. Parents need to step off the “demand/withdraw Merry-go-round” with their tweens/teens, by maintaining a flow of mutual interest and sharing, coupled with complaint sandwiches. Taking charge of getting your needs met through effective complaining enables your health and wellness and fosters better interactions in your personal life and in the marketplace.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Guy’s site, where you can discover more about The Squeaky Wheel
http://www.guywinch.com
Guy’s blog on Psych Today
http://www.psychologytoday.com/blog/the-squeaky-wheel

Please consider making a donation to the HMFB cause! Much appreciated :)
http://healthymindfitbody.com/donate/
Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2011/06/20/74-complaining-effectively-with-psychologist-guy-winch-part-2/feed/ 2 (duration 34:20) - This is the second half of our interview with psychologist Guy Winch, author of a new book titled, "The Squeaky Wheel: Complaining the Right Way to Get Results, Improve Your Relationships and Enhance Self-Esteem. (duration 34:20) This is the second half of our interview with psychologist Guy Winch, author of a new book titled, "The Squeaky Wheel: Complaining the Right Way to Get Results, Improve Your Relationships and Enhance Self-Esteem." We start off by discussing effective complaining, which includes the components of the "complaint sandwich." This includes the ear-opener, the content, and the digestive. Starting with something pleasant is important, because it creates a genuine connection. The content of the complaint should be only about one specific incident, without any criticism (no global assessments or impugning of character). The digestive entails a request that invokes resolution in a positive way, thus maintaining the connection. Research shows that men need to focus on maintaining eye contact and women need to match the communication flow, so that more effective complaining can happen between couples. Constant complaining entails a theme of victimization, as the person seeks sympathy. Criticism (such as accusations, generalizations, and character slams) can be dealt with effectively, i.e., turned into valid complaints, by not taking things personally, and instead focusing on specifics that can be resolved. Parents need to step off the "demand/withdraw Merry-go-round" with their tweens/teens, by maintaining a flow of mutual interest and sharing, coupled with complaint sandwiches. Taking charge of getting your needs met through effective complaining enables your health and wellness and fosters better interactions in your personal life and in the marketplace. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Guy's site, where you can discover more about The Squeaky Wheel http://www.guywinch.com Guy's blog on Psych Today http://www.psychologytoday.com/blog/the-squeaky-wheel Please consider making a donation to the HMFB cause! Much appreciated :) http://healthymindfitbody.com/donate/ Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 34:21 73 – Complaining effectively with psychologist Guy Winch, part 1 http://healthymindfitbody.com/2011/06/12/73-complaining-effectively-with-psychologist-guy-winch-part-1/ http://healthymindfitbody.com/2011/06/12/73-complaining-effectively-with-psychologist-guy-winch-part-1/#comments Sun, 12 Jun 2011 21:55:29 +0000 admin http://healthymindfitbody.com/?p=1681 (duration 41:43)
This is the first half of our interview with psychologist Guy Winch, author of a new book titled, “The Squeaky Wheel: Complaining the Right Way to Get Results, Improve Your Relationships and Enhance Self-Esteem.” We explore the various psychological aspects of complaining. Going on rants and venting to others who aren’t in a position to resolve our complaints may be emotionally useful at times, yet they and things like “complaints choirs” tend to fall short of effective complaining.

Attitudes of helplessness, hopelessness, and pessimism practically guarantee ineffective complaining, while thinking optimistically, and especially addressing the proper person, practically guarantee getting your complaints resolved. Being persistent and methodical helps a great deal in the complaining process too. Excessive complaining, however ineffective, tends to reflect a victimized mindset that reinforces itself and fosters feelings of disempowerment and defeat. Hostility, blaming, and criticism usually generate defensiveness in the other person and represent ineffective complaining–whereas showing empathy, understanding the other person’s context, as well as reframing your own emotional state, represent effective complaining. To be continued next week…

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Guy’s site, where you can discover more about The Squeaky Wheel
http://guywinch.com

http://www.psychologytoday.com/blog/the-squeaky-wheel

http://www.psychologytoday.com/blog/the-squeaky-wheel/201101/what-complaints-choirs-tell-us-about-our-complaining-psychology

http://www.guywinch.com/the-burrito-manager-who-could-not-say-sorry/

Please consider making a donation to the HMFB cause! Much appreciated :)

http://healthymindfitbody.com/donate/

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

 

]]> http://healthymindfitbody.com/2011/06/12/73-complaining-effectively-with-psychologist-guy-winch-part-1/feed/ 2 (duration 41:43) This is the first half of our interview with psychologist Guy Winch, author of a new book titled, "The Squeaky Wheel: Complaining the Right Way to Get Results, Improve Your Relationships and Enhance Self-Esteem. (duration 41:43) This is the first half of our interview with psychologist Guy Winch, author of a new book titled, "The Squeaky Wheel: Complaining the Right Way to Get Results, Improve Your Relationships and Enhance Self-Esteem." We explore the various psychological aspects of complaining. Going on rants and venting to others who aren't in a position to resolve our complaints may be emotionally useful at times, yet they and things like "complaints choirs" tend to fall short of effective complaining. Attitudes of helplessness, hopelessness, and pessimism practically guarantee ineffective complaining, while thinking optimistically, and especially addressing the proper person, practically guarantee getting your complaints resolved. Being persistent and methodical helps a great deal in the complaining process too. Excessive complaining, however ineffective, tends to reflect a victimized mindset that reinforces itself and fosters feelings of disempowerment and defeat. Hostility, blaming, and criticism usually generate defensiveness in the other person and represent ineffective complaining--whereas showing empathy, understanding the other person's context, as well as reframing your own emotional state, represent effective complaining. To be continued next week... We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Guy's site, where you can discover more about The Squeaky Wheel http://guywinch.com http://www.psychologytoday.com/blog/the-squeaky-wheel http://www.psychologytoday.com/blog/the-squeaky-wheel/201101/what-complaints-choirs-tell-us-about-our-complaining-psychology http://www.guywinch.com/the-burrito-manager-who-could-not-say-sorry/ Please consider making a donation to the HMFB cause! Much appreciated :) http://healthymindfitbody.com/donate/ Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038   Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 41:44 72 – Fiber, listener successes, and junk food school http://healthymindfitbody.com/2011/05/30/72-fiber-listener-successes-and-junk-food-school/ http://healthymindfitbody.com/2011/05/30/72-fiber-listener-successes-and-junk-food-school/#comments Mon, 30 May 2011 14:54:55 +0000 admin http://healthymindfitbody.com/?p=1660 (duration 23:45)

This show we covered some listener emails. The first dealt with the topic of fiber; do we need it and can we get enough in our diet. Adequate amounts of insoluble and soluble fiber can be found vegetables (such as broccoli and cauliflower), fruits (such as berries), and nuts. Another listener related vast improvements in many aspects of her health and a renewed zest for staying fit (having stepped off the calorie-counting and exercise deadmill). The last email noted the junk food ills of the public school system; a lack of nutrients and an overabundance of carbs don’t help kids’ physical and mental conditions. Thanks for writing, everyone! Stay tuned for an upcoming helpful addition to our hmfb package as well as another interview for the next show.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

What happens to your body after you drink a Coke http://ow.ly/549to
http://en.wikipedia.org/wiki/High-fructose_corn_syrup

Check out our friend Brett’s show: School Sucks Podcast
http://schoolsucksproject.com/

Please consider making a donation to the HMFB cause! Much appreciated :)
http://healthymindfitbody.com/donate/

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2011/05/30/72-fiber-listener-successes-and-junk-food-school/feed/ 0 (duration 23:45) - This show we covered some listener emails. The first dealt with the topic of fiber; do we need it and can we get enough in our diet. Adequate amounts of insoluble and soluble fiber can be found vegetables (such as broccoli and cauli... (duration 23:45) This show we covered some listener emails. The first dealt with the topic of fiber; do we need it and can we get enough in our diet. Adequate amounts of insoluble and soluble fiber can be found vegetables (such as broccoli and cauliflower), fruits (such as berries), and nuts. Another listener related vast improvements in many aspects of her health and a renewed zest for staying fit (having stepped off the calorie-counting and exercise deadmill). The last email noted the junk food ills of the public school system; a lack of nutrients and an overabundance of carbs don't help kids' physical and mental conditions. Thanks for writing, everyone! Stay tuned for an upcoming helpful addition to our hmfb package as well as another interview for the next show. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: What happens to your body after you drink a Coke http://ow.ly/549to http://en.wikipedia.org/wiki/High-fructose_corn_syrup Check out our friend Brett's show: School Sucks Podcast http://schoolsucksproject.com/ Please consider making a donation to the HMFB cause! Much appreciated :) http://healthymindfitbody.com/donate/ Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 71 – Getting Skinny with guest Diana Spechler, part 2 http://healthymindfitbody.com/2011/05/14/71-getting-skinny-with-guest-diana-spechler-part-2/ http://healthymindfitbody.com/2011/05/14/71-getting-skinny-with-guest-diana-spechler-part-2/#comments Sat, 14 May 2011 05:27:15 +0000 admin http://healthymindfitbody.com/?p=1656 (duration 23:53)This is part two of our two-part interview with author Diana Spechler, author of Skinny, her latest novel. We pick up our discussion regarding body image issues, particularly being dissociated from certain feelings and disconnected from the process of binging. Increasing your awareness is a necessary but not sufficient condition for moderating your eating. Having nutritional knowledge is vital, as is motivation to treat your body as your temple. We also discuss some letters “To fat people” in the book. Becoming comfortable with being overweight yet being advised to exercise more and eat the same foods that made you overweight (just smaller portions) indeed reflect our confusing food culture. Secreting less insulin by eating fewer grams of carbs daily enables your fat stores to be metabolized. Hunger and desire oftentimes pose motivation challenges, in which issues of control and self-control arise.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Diana Spechler’s website:
http://dianaspechler.com (where you can order her latest novel Skinny)
Diana’s other site, for anonymous confessions:
http://bodyconfession.com/

Please consider making a donation to the HMFB cause! Much appreciated :)
http://healthymindfitbody.com/donate/

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2011/05/14/71-getting-skinny-with-guest-diana-spechler-part-2/feed/ 3 (duration 23:53)This is part two of our two-part interview with author Diana Spechler, author of Skinny, her latest novel. We pick up our discussion regarding body image issues, particularly being dissociated from certain feelings and disconnected from... (duration 23:53)This is part two of our two-part interview with author Diana Spechler, author of Skinny, her latest novel. We pick up our discussion regarding body image issues, particularly being dissociated from certain feelings and disconnected from the process of binging. Increasing your awareness is a necessary but not sufficient condition for moderating your eating. Having nutritional knowledge is vital, as is motivation to treat your body as your temple. We also discuss some letters "To fat people" in the book. Becoming comfortable with being overweight yet being advised to exercise more and eat the same foods that made you overweight (just smaller portions) indeed reflect our confusing food culture. Secreting less insulin by eating fewer grams of carbs daily enables your fat stores to be metabolized. Hunger and desire oftentimes pose motivation challenges, in which issues of control and self-control arise. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Diana Spechler's website: http://dianaspechler.com (where you can order her latest novel Skinny) Diana's other site, for anonymous confessions: http://bodyconfession.com/ Please consider making a donation to the HMFB cause! Much appreciated :) http://healthymindfitbody.com/donate/ Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 23:53 70 – Getting Skinny with guest Diana Spechler, part 1 http://healthymindfitbody.com/2011/05/06/70-getting-skinny-with-guest-diana-spechler-part-1-2/ http://healthymindfitbody.com/2011/05/06/70-getting-skinny-with-guest-diana-spechler-part-1-2/#comments Fri, 06 May 2011 02:32:13 +0000 admin http://healthymindfitbody.com/?p=1642 (duration 27:57)

This is part one of our two-part interview with author Diana Spechler, author of Skinny, her latest novel. We begin by discussing the nature of body image issues. As we noted a couple shows ago, various psychological patterns can be found on bodyconfession.com, one of Diana’s sites. Mental inertia can be self-sabotaging, of course, so self-acceptance (owning various disowned parts of yourself) is key to understanding where you are and getting to where you want to be. Intergenerational transfer of eating patterns from parents (and extended family) to children is common, and one solution is to stock your shelves with healthy choices. “Fat camps” seem to be quick fixes and typically offer programs that are based on calorie-counting rather than a healthy mental perspective on foods and taking into account the insulin factor in weight gain/loss. Articulating and understanding our emotions is another key to developing a healthy self-concept and beneficial eating habits.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Diana Spechler’s website: http://dianaspechler.com (where you can order her latest novel Skinny)
Diana’s other site, for anonymous confessions: http://bodyconfession.com/

a helpful language to learn…Nonviolent communication: a language of life By Marshall B. Rosenberg
http://bit.ly/kqnsYo (google books)
http://www.cnvc.org/Training/feelings-inventory
http://www.cnvc.org/Training/needs-inventory

a helpful and comprehensive psychotherapeutic workbook: The Art Of Self-Discovery
http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=38

Please consider making a donation to the HMFB cause! Much appreciated :) http://healthymindfitbody.com/donate/

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

 

]]> http://healthymindfitbody.com/2011/05/06/70-getting-skinny-with-guest-diana-spechler-part-1-2/feed/ 0 (duration 27:57) - This is part one of our two-part interview with author Diana Spechler, author of Skinny, her latest novel. We begin by discussing the nature of body image issues. As we noted a couple shows ago, (duration 27:57) This is part one of our two-part interview with author Diana Spechler, author of Skinny, her latest novel. We begin by discussing the nature of body image issues. As we noted a couple shows ago, various psychological patterns can be found on bodyconfession.com, one of Diana's sites. Mental inertia can be self-sabotaging, of course, so self-acceptance (owning various disowned parts of yourself) is key to understanding where you are and getting to where you want to be. Intergenerational transfer of eating patterns from parents (and extended family) to children is common, and one solution is to stock your shelves with healthy choices. "Fat camps" seem to be quick fixes and typically offer programs that are based on calorie-counting rather than a healthy mental perspective on foods and taking into account the insulin factor in weight gain/loss. Articulating and understanding our emotions is another key to developing a healthy self-concept and beneficial eating habits. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Diana Spechler's website: http://dianaspechler.com (where you can order her latest novel Skinny) Diana's other site, for anonymous confessions: http://bodyconfession.com/ a helpful language to learn...Nonviolent communication: a language of life By Marshall B. Rosenberg http://bit.ly/kqnsYo (google books) http://www.cnvc.org/Training/feelings-inventory http://www.cnvc.org/Training/needs-inventory a helpful and comprehensive psychotherapeutic workbook: The Art Of Self-Discovery http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=38 Please consider making a donation to the HMFB cause! Much appreciated :) http://healthymindfitbody.com/donate/ Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038   Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 27:58 Cheat Day: Everyone’s Favorite Excuse http://healthymindfitbody.com/2011/04/27/cheat-day-everyones-favorite-excuse/ http://healthymindfitbody.com/2011/04/27/cheat-day-everyones-favorite-excuse/#comments Wed, 27 Apr 2011 22:39:47 +0000 Kevin http://healthymindfitbody.com/?p=1615 I wrote a post about cheat days, which have been around in concept for a long time but suddenly become a trendy diet topic thrown around recently, thanks in part to Tim Ferriss’ Four Hour Body book.

Some people agreed with my points on cheat days, but others were mad at me. They blame me for trying to take away their favorite carb indulgences!

But I have no interest in taking away anything from anyone.

I just want to point out what you are setting yourself up for when you implement cheat days in your diet. Basically, you are setting yourself up for failure.

You know how many cheat days I have in my diet?

I don’t count, because I “cheat” nearly every day!

Rather than “go on a diet”, and attempt to implement a short term solution to getting into shape, consider a lifestyle change that will leave you with more energy, put you in a better mood, and allow you to not even want to feed your body junk for 24 hours! This is not a diet and you won’t have any guilt if you have an unhealthy food item, or even a couple of unhealthy meals.

Your body doesn’t know what day of the week it is!

The idea is to incorporate health into your life permanently. A great way to do this is via the sentence completion plan in the back of our Healthy Mind Fit Body book. The time investment is minimal as compared to how much better you will look and feel! Excuses like cheat days will no longer stop you from getting down to your perfect weight.

Sign Up here and receive:

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]]> http://healthymindfitbody.com/2011/04/27/cheat-day-everyones-favorite-excuse/feed/ 2 Everyday Paleo Book Review http://healthymindfitbody.com/2011/04/25/everyday-paleo-book-review/ http://healthymindfitbody.com/2011/04/25/everyday-paleo-book-review/#comments Mon, 25 Apr 2011 15:24:24 +0000 Kevin http://healthymindfitbody.com/?p=1608 My copy of Everyday Paleo, by Sarah Fragoso, arrived at the perfect time. I’ve been pretty boring lately when it comes to meals. Since I live by myself, I never think to create much of a production when it comes to breakfast, lunch, or dinner. A lot of that is not wanting to spend the time that it takes to cook!

Normally, it’s one of 3 things for each meal. I do enjoy what I eat, but, I also love variety!

So Everyday Paleo was perfect for me, in that it has LOTS of quick, easy, and tasty recipes, and has LOTS of big, colorful pictures!

There are so many things I loved about the book.

First, Sarah gives a quick breakdown of paleo eating, how it has worked for her to transform her own health, and how she has implemented it with her family, particularly with her 3 kids. She covers the challenges of paleo living like school lunches, and eating out- but simplifies it so you are left with no more excuses!

The next section is “Paleo Kitchen Essentials”. I think this is a major reason to get this book! One of my biggest problems with cooking is not having the right kitchen items and getting stuck. This section has pictures and affordable ways to get exactly the equipment you need.

Then a good chuck of the book is the recipes. Breakfast is where I really like variety, so I tried the Egg Cupcakes. It was far easier to make than I thought it would be! I’m still missing some of the equipment I should have had, but, I made it work. I had these things done from start to finish in 25 minutes. They turned out great! Like little quiches.

The recipe pages are color coordinated so you can easily flip to a section. There are even paleo deserts!! Can’t wait to try some of those.

The final two sections are:

-30 day family meal plan with shopping lists (HUGE bonus)
-Workouts

The meal plan with shopping lists make the idea of turning a family paleo a no-brainer. The workouts have amazing picture demonstrations, and show various ways to incorporate your kids into your workouts.

Overall, the book has a simple and happy feel to it. Anyone can do this! If you want the science behind the paleo diet, you’re probably better off with Robb Wolf’s Paleo Solution book. But if you want more of the practical steps and a guide to developing a healthier, happier family and self, Everyday Paleo fits the bill!

Click below to pick up a copy at Amazon.

]]> http://healthymindfitbody.com/2011/04/25/everyday-paleo-book-review/feed/ 0 69 – Sex for health and fitness http://healthymindfitbody.com/2011/04/19/episode-69-sex-for-health-and-fitness/ http://healthymindfitbody.com/2011/04/19/episode-69-sex-for-health-and-fitness/#comments Tue, 19 Apr 2011 05:43:22 +0000 admin http://healthymindfitbody.com/?p=1598 (duration 19:30)

In this episode we explore the topic of sex, specifically its health benefits, both physically and mentally. Hormones such as oxytocin and DHEA are fostered in the process. Immune and longevity benefits are also noted. It’s important that sex be integrated with the mental side of things for optimal benefits to be derived. Sharing your sexuality with someone you value can bring about the fulfillment of other needs, such as romantic love. Thus, psychological visibility (reflecting your values) becomes a main factor in seeing sex as spectacular and an important component of the happiness of which you are worthy. Sex can evoke powerful emotions, of course, which can result in cultural mores proscribing and prohibiting its expression (and even discussion), which doesn’t help kids understand and develop a healthy view of human sexuality. Going low-carb/Paleo may augment your sex drive, as will fitness/strength training.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

69 DUDES!  ;)
http://youtu.be/zYWT4uYOPvs

Sex Your Way to Better Health: A Dozen Reasons Why You Should Have Sex Tonight by Yvonne K. Fulbright
http://www.foxnews.com/story/0,2933,317189,00.html

http://paleohacks.com/questions/654/paleo-diet-lifestyle-and-sex-drive#axzz1JjNi7uNQ

The Psychology of Romantic Love
http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_24&products_id=45
Books On Love & Relationships
http://www.nathanielbranden.com/catalog/index.php?cPath=21_24

Please consider making a donation to the HMFB cause! Much appreciated :)
http://healthymindfitbody.com/donate/

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

 

]]> http://healthymindfitbody.com/2011/04/19/episode-69-sex-for-health-and-fitness/feed/ 0 (duration 19:30) - In this episode we explore the topic of sex, specifically its health benefits, both physically and mentally. Hormones such as oxytocin and DHEA are fostered in the process. Immune and longevity benefits are also noted. (duration 19:30) In this episode we explore the topic of sex, specifically its health benefits, both physically and mentally. Hormones such as oxytocin and DHEA are fostered in the process. Immune and longevity benefits are also noted. It's important that sex be integrated with the mental side of things for optimal benefits to be derived. Sharing your sexuality with someone you value can bring about the fulfillment of other needs, such as romantic love. Thus, psychological visibility (reflecting your values) becomes a main factor in seeing sex as spectacular and an important component of the happiness of which you are worthy. Sex can evoke powerful emotions, of course, which can result in cultural mores proscribing and prohibiting its expression (and even discussion), which doesn't help kids understand and develop a healthy view of human sexuality. Going low-carb/Paleo may augment your sex drive, as will fitness/strength training. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: 69 DUDES!  ;) http://youtu.be/zYWT4uYOPvs Sex Your Way to Better Health: A Dozen Reasons Why You Should Have Sex Tonight by Yvonne K. Fulbright http://www.foxnews.com/story/0,2933,317189,00.html http://paleohacks.com/questions/654/paleo-diet-lifestyle-and-sex-drive#axzz1JjNi7uNQ The Psychology of Romantic Love http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_24&products_id=45 Books On Love & Relationships http://www.nathanielbranden.com/catalog/index.php?cPath=21_24 Please consider making a donation to the HMFB cause! Much appreciated :) http://healthymindfitbody.com/donate/ Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038   Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 19:31 68 – Body image issues http://healthymindfitbody.com/2011/04/06/68-body-image-issues/ http://healthymindfitbody.com/2011/04/06/68-body-image-issues/#comments Wed, 06 Apr 2011 01:44:57 +0000 admin http://healthymindfitbody.com/?p=1582 (duration 26:17)

In this show we discuss  various psychological patterns in body image issues found on bodyconfession.com, a new site by Diana Spechler, whom we’ll be interviewing in a few weeks about her upcoming novel. Body image is affected adversely by comparison contests in your mind. Self-acceptance–i.e., owning those disowned parts of yourself–is key, as is correct nutritional and fitness information. For instance, cravings for sweets can be dealt with by eating a piece of dark chocolate or healthy fruit and even adding stevia, rather than eating cupcakes (or name your high-carb poison). To cultivate trust in being able to treat your body well is to also honor your self-worth, actualizing your potential as an expressive, joyful, and playful person. Also, if you examine your feelings as stemming from unmet needs, you can devise life-enriching strategies to get all your needs met. Ultimately, “Nothing tastes as good as feeling good about yourself.” :)

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://bodyconfession.com/

http://healthymindfitbody.com/2010/04/05/28-the-practice-of-self-acceptance/

Nonviolent communication: a language of life By Marshall B. Rosenberg
http://books.google.com/books?id=nY4tDDO93E8C&printsec=frontcover&source=gbs_atb#v=onepage&q&f=false
http://www.amazon.com/Nonviolent-Communication-Language-Marshall-Rosenberg/dp/1892005034/
The Basics of Non Violent Communication 1.1
http://www.youtube.com/watch?v=M-129JLTjkQ
http://www.cnvc.org/Training/feelings-inventory
http://www.cnvc.org/Training/needs-inventory
Please consider making a donation to the HMFB cause! Much appreciated :)
http://healthymindfitbody.com/donate/

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2011/04/06/68-body-image-issues/feed/ 0 (duration 26:17) - In this show we discuss  various psychological patterns in body image issues found on bodyconfession.com, a new site by Diana Spechler, whom we'll be interviewing in a few weeks about her upcoming novel. (duration 26:17) In this show we discuss  various psychological patterns in body image issues found on bodyconfession.com, a new site by Diana Spechler, whom we'll be interviewing in a few weeks about her upcoming novel. Body image is affected adversely by comparison contests in your mind. Self-acceptance--i.e., owning those disowned parts of yourself--is key, as is correct nutritional and fitness information. For instance, cravings for sweets can be dealt with by eating a piece of dark chocolate or healthy fruit and even adding stevia, rather than eating cupcakes (or name your high-carb poison). To cultivate trust in being able to treat your body well is to also honor your self-worth, actualizing your potential as an expressive, joyful, and playful person. Also, if you examine your feelings as stemming from unmet needs, you can devise life-enriching strategies to get all your needs met. Ultimately, "Nothing tastes as good as feeling good about yourself." :) We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://bodyconfession.com/ http://healthymindfitbody.com/2010/04/05/28-the-practice-of-self-acceptance/ Nonviolent communication: a language of life By Marshall B. Rosenberg http://books.google.com/books?id=nY4tDDO93E8C&printsec=frontcover&source=gbs_atb#v=onepage&q&f=false http://www.amazon.com/Nonviolent-Communication-Language-Marshall-Rosenberg/dp/1892005034/ The Basics of Non Violent Communication 1.1 http://www.youtube.com/watch?v=M-129JLTjkQ http://www.cnvc.org/Training/feelings-inventory http://www.cnvc.org/Training/needs-inventory Please consider making a donation to the HMFB cause! Much appreciated :) http://healthymindfitbody.com/donate/ Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 27:36 67 – Low-carb taubes in the land of dr oz http://healthymindfitbody.com/2011/03/22/67-low-carb-taubes-in-the-land-of-dr-oz/ http://healthymindfitbody.com/2011/03/22/67-low-carb-taubes-in-the-land-of-dr-oz/#comments Tue, 22 Mar 2011 04:15:22 +0000 admin http://healthymindfitbody.com/?p=1575 (duration 32:21)In this episode we explore the nature of the interview with Gary Taubes on The Dr. Oz show, set up on account of Taubes’ latest book, Why We Get Fat: And What to Do About It. While Dr. Oz tends to promote the mainstream dogma about diet and exercise, Taubes was able to provide the evidence-based viewpoint that he writes about in his informative books and articles. Ultimately, being invested in the nutritional status quo can foster straw-man arguments that keep one locked in a position that’s not so life-enriching. Making health and fitness changes need not be a threat to one’s self-worth, but rather a new opportunity for self-growth and for helping others.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

A hilarious potential cooking show…
http://www.funnyordie.com/videos/bfb12aea47/charlie-sheen-s-winning-recipes

Gary Taubes debriefs with Jimmy Moore about his experience on The Dr. Oz show…
http://www.thelivinlowcarbshow.com/shownotes/3844/taubes-vs-oz-special-and-ben-hewitt-interview-episode-456/

Gary Taubes’ appearance on The Dr. Oz show
http://www.doctoroz.com/videos/man-who-thinks-everything-dr-oz-says-wrong-pt-1
http://www.doctoroz.com/videos/man-who-thinks-everything-dr-oz-says-wrong-pt-2
http://www.doctoroz.com/videos/man-who-thinks-everything-dr-oz-says-wrong-pt-3
http://www.doctoroz.com/videos/web-exclusive-dr-oz-and-gary-taubes-debate-exercise

http://en.wikipedia.org/wiki/Honey_Nut_Cheerios#Health_appeal

Please consider making a donation to the HMFB cause! Much appreciated :)
http://healthymindfitbody.com/donate/

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2011/03/22/67-low-carb-taubes-in-the-land-of-dr-oz/feed/ 0 (duration 32:21)In this episode we explore the nature of the interview with Gary Taubes on The Dr. Oz show, set up on account of Taubes' latest book, Why We Get Fat: And What to Do About It. While Dr. Oz tends to promote the mainstream dogma about diet... (duration 32:21)In this episode we explore the nature of the interview with Gary Taubes on The Dr. Oz show, set up on account of Taubes' latest book, Why We Get Fat: And What to Do About It. While Dr. Oz tends to promote the mainstream dogma about diet and exercise, Taubes was able to provide the evidence-based viewpoint that he writes about in his informative books and articles. Ultimately, being invested in the nutritional status quo can foster straw-man arguments that keep one locked in a position that's not so life-enriching. Making health and fitness changes need not be a threat to one's self-worth, but rather a new opportunity for self-growth and for helping others. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: A hilarious potential cooking show... http://www.funnyordie.com/videos/bfb12aea47/charlie-sheen-s-winning-recipes Gary Taubes debriefs with Jimmy Moore about his experience on The Dr. Oz show... http://www.thelivinlowcarbshow.com/shownotes/3844/taubes-vs-oz-special-and-ben-hewitt-interview-episode-456/ Gary Taubes' appearance on The Dr. Oz show http://www.doctoroz.com/videos/man-who-thinks-everything-dr-oz-says-wrong-pt-1 http://www.doctoroz.com/videos/man-who-thinks-everything-dr-oz-says-wrong-pt-2 http://www.doctoroz.com/videos/man-who-thinks-everything-dr-oz-says-wrong-pt-3 http://www.doctoroz.com/videos/web-exclusive-dr-oz-and-gary-taubes-debate-exercise http://en.wikipedia.org/wiki/Honey_Nut_Cheerios#Health_appeal Please consider making a donation to the HMFB cause! Much appreciated :) http://healthymindfitbody.com/donate/ Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 32:22 66 – Weight loss behaviors and mindset http://healthymindfitbody.com/2011/03/06/66-weight-loss-behaviors-and-mindset/ http://healthymindfitbody.com/2011/03/06/66-weight-loss-behaviors-and-mindset/#comments Sun, 06 Mar 2011 03:54:14 +0000 admin http://healthymindfitbody.com/?p=1564 (duration 24:12)This show we start out with a discussion of natural movement from my recent hiking experiences, and then we delve into an article by SciAm about behaviors that do and don’t contribute to weight loss. It’s important to find foods that are tasty substitutes for the not-so-healthy foods we typically grew up eating; that way, counterproductive “cheat days” become less attractive. As far as making your healthy changes stick, getting support from others can be helpful, yet the task of developing more inner awareness is always an individual affair. And this entails resolving emotional conflicts and aligning your present behaviors with your long-term goals. Once again, optimal health is achieved through the mind/body integration process.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Behavioral Approaches to Weight Loss – Take our obesity poll
http://www.scientificamerican.com/article.cfm?id=obesity-poll&WT.mc_id=SA_CAT_MB_20110119

Meet the Caveman Dieters – Inside the World of Paleo Diets and Caveman Work-Outs
http://abcnews.go.com/Health/paleo-diet-meet-caveman-dieters/story?id=13030483

The deleterious effects of chronic video game playing…
http://www.southparkstudios.com/full-episodes/s10e08-make-love-not-warcraft

Once a Villain, Coconut Oil Charms the Health Food World by Melissa Clark
http://www.nytimes.com/2011/03/02/dining/02Appe.html?_r=2&emc=eta1&pagewanted=all
-
Please consider making a donation to the HMFB cause! Much appreciated :)
http://healthymindfitbody.com/donate/

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

 

]]> http://healthymindfitbody.com/2011/03/06/66-weight-loss-behaviors-and-mindset/feed/ 6 (duration 24:12)This show we start out with a discussion of natural movement from my recent hiking experiences, and then we delve into an article by SciAm about behaviors that do and don't contribute to weight loss. (duration 24:12)This show we start out with a discussion of natural movement from my recent hiking experiences, and then we delve into an article by SciAm about behaviors that do and don't contribute to weight loss. It's important to find foods that are tasty substitutes for the not-so-healthy foods we typically grew up eating; that way, counterproductive "cheat days" become less attractive. As far as making your healthy changes stick, getting support from others can be helpful, yet the task of developing more inner awareness is always an individual affair. And this entails resolving emotional conflicts and aligning your present behaviors with your long-term goals. Once again, optimal health is achieved through the mind/body integration process. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Go to http://freefitnessaudio.com to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Behavioral Approaches to Weight Loss - Take our obesity poll http://www.scientificamerican.com/article.cfm?id=obesity-poll&WT.mc_id=SA_CAT_MB_20110119 Meet the Caveman Dieters - Inside the World of Paleo Diets and Caveman Work-Outs http://abcnews.go.com/Health/paleo-diet-meet-caveman-dieters/story?id=13030483 The deleterious effects of chronic video game playing... http://www.southparkstudios.com/full-episodes/s10e08-make-love-not-warcraft Once a Villain, Coconut Oil Charms the Health Food World by Melissa Clark http://www.nytimes.com/2011/03/02/dining/02Appe.html?_r=2&emc=eta1&pagewanted=all - Please consider making a donation to the HMFB cause! Much appreciated :) http://healthymindfitbody.com/donate/ Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038   Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 24:12 65 – Promoting change from within http://healthymindfitbody.com/2011/02/18/65-promoting-change-from-within/ http://healthymindfitbody.com/2011/02/18/65-promoting-change-from-within/#comments Fri, 18 Feb 2011 15:45:38 +0000 admin http://healthymindfitbody.com/?p=1504 (duration 24:05)

In this show we discuss some of my new experiences in the Land Down Under and then touch on the six pillars of self-esteem by psychologist Nathaniel Branden. We address some of the six pillars, particularly in relation to a listener’s email, which shares her healthy mind fit body experiences amidst a culture that is not so inclined to health and fitness. Ultimately, the best way to inspire others is to present an example of optimal functioning to others and thus pique their interest about the process of achieving a healthy mind and fit body.

We invite you to join our fb fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

next best thing to a flock of cockatoos… ;)
Dumb and Dumber Most annoying sound in the world & Mocking
http://www.youtube.com/watch?v=CrbKn5boVPA

Nonviolent communication: a language of life By Marshall B. Rosenberg
http://books.google.com/books?id=nY4tDDO93E8C&printsec=frontcover&source=gbs_atb#v=onepage&q&f=false
http://www.amazon.com/Nonviolent-Communication-Language-Marshall-Rosenberg/dp/1892005034/

The Basics of Non Violent Communication 1.1 http://www.youtube.com/watch?v=M-129JLTjkQ
http://www.cnvc.org/Training/feelings-inventory
http://www.cnvc.org/Training/needs-inventory

be sure to check out our past series on the six pillars of self-esteem…
http://healthymindfitbody.com/2010/03/28/episode-27-the-practice-of-living-consciously/
http://healthymindfitbody.com/2010/04/05/28-the-practice-of-self-acceptance/
http://healthymindfitbody.com/2010/04/13/29-the-practice-of-self-responsibility/
http://healthymindfitbody.com/2010/04/27/30-the-practice-of-self-assertiveness/
http://healthymindfitbody.com/2010/05/06/31-the-practice-of-living-purposefully/
http://healthymindfitbody.com/2010/05/13/32-the-practice-of-personal-integrity/

Lifestyle More Important Than Genes to Natural Longevity
http://www.fightaging.org/archives/2011/02/lifestyle-more-important-than-genes-to-natural-longevity.php

Please consider making a donation to the HMFB cause! Much appreciated :)
http://healthymindfitbody.com/donate/

]]> http://healthymindfitbody.com/2011/02/18/65-promoting-change-from-within/feed/ 4 (duration 24:05) - In this show we discuss some of my new experiences in the Land Down Under and then touch on the six pillars of self-esteem by psychologist Nathaniel Branden. We address some of the six pillars, (duration 24:05) In this show we discuss some of my new experiences in the Land Down Under and then touch on the six pillars of self-esteem by psychologist Nathaniel Branden. We address some of the six pillars, particularly in relation to a listener's email, which shares her healthy mind fit body experiences amidst a culture that is not so inclined to health and fitness. Ultimately, the best way to inspire others is to present an example of optimal functioning to others and thus pique their interest about the process of achieving a healthy mind and fit body. We invite you to join our fb fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: next best thing to a flock of cockatoos... ;) Dumb and Dumber Most annoying sound in the world & Mocking http://www.youtube.com/watch?v=CrbKn5boVPA Nonviolent communication: a language of life By Marshall B. Rosenberg http://books.google.com/books?id=nY4tDDO93E8C&printsec=frontcover&source=gbs_atb#v=onepage&q&f=false http://www.amazon.com/Nonviolent-Communication-Language-Marshall-Rosenberg/dp/1892005034/ The Basics of Non Violent Communication 1.1 http://www.youtube.com/watch?v=M-129JLTjkQ http://www.cnvc.org/Training/feelings-inventory http://www.cnvc.org/Training/needs-inventory be sure to check out our past series on the six pillars of self-esteem... http://healthymindfitbody.com/2010/03/28/episode-27-the-practice-of-living-consciously/ http://healthymindfitbody.com/2010/04/05/28-the-practice-of-self-acceptance/ http://healthymindfitbody.com/2010/04/13/29-the-practice-of-self-responsibility/ http://healthymindfitbody.com/2010/04/27/30-the-practice-of-self-assertiveness/ http://healthymindfitbody.com/2010/05/06/31-the-practice-of-living-purposefully/ http://healthymindfitbody.com/2010/05/13/32-the-practice-of-personal-integrity/ Lifestyle More Important Than Genes to Natural Longevity http://www.fightaging.org/archives/2011/02/lifestyle-more-important-than-genes-to-natural-longevity.php Please consider making a donation to the HMFB cause! Much appreciated :) http://healthymindfitbody.com/donate/ Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 24:05 64 – HCG diet facts and fictions http://healthymindfitbody.com/2011/02/02/64-hcg-diet-facts-and-fictions/ http://healthymindfitbody.com/2011/02/02/64-hcg-diet-facts-and-fictions/#comments Wed, 02 Feb 2011 00:47:53 +0000 admin http://healthymindfitbody.com/?p=1495 (duration 29:18)

In this show we discuss the nature of the HCG diet, why it’s a fad and what the scientific research says. Rather than going the quick-fix route, which in this case entails eating only 500 calories a day, go for what’s really healthy for you in the long term. You can’t go wrong with Paleo (no grains, legumes, and dairy), but any significant reduction in carb consumption (and corresponding increase in fat consumption) will have positive effects on fat loss and your blood readings. What’s beneficial for you (not excess carbs) should be in line with your long term values of health, vitality, and longevity.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Don’t skimp on vitamin D…
Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease
http://www.ajcn.org/content/80/6/1678S.long

Retail HCG diet drugs are frauds, FDA warns
http://www.azcentral.com/arizonarepublic/news/articles/2011/01/26/20110126fda-warnings-about-diet-drugs.html

http://en.wikipedia.org/wiki/Human_chorionic_gonadotropin

8 reasons carbs help you lose weight
http://shine.yahoo.com/channel/health/8-reasons-carbs-help-you-lose-weight-2442968/

The Top 10 Health Podcasts Every Low-Carber Should Be Listening To by Jimmy Moore
http://livinlavidalowcarb.com/blog/the-top-10-health-podcasts-every-low-carber-should-be-listening-to

Some places for relatively inexpensive online ordering of blood tests…
http://directlabs.com/
http://medlabusa.com/
http://personalabs.com/
http://privatemdlabs.com/
http://healthcheckusa.com/
https://results-direct.com/

Please consider making a donation to the HMFB cause! Much appreciated :)
http://healthymindfitbody.com/donate/

]]> http://healthymindfitbody.com/2011/02/02/64-hcg-diet-facts-and-fictions/feed/ 3 (duration 29:18) - In this show we discuss the nature of the HCG diet, why it's a fad and what the scientific research says. Rather than going the quick-fix route, which in this case entails eating only 500 calories a day, (duration 29:18) In this show we discuss the nature of the HCG diet, why it's a fad and what the scientific research says. Rather than going the quick-fix route, which in this case entails eating only 500 calories a day, go for what's really healthy for you in the long term. You can't go wrong with Paleo (no grains, legumes, and dairy), but any significant reduction in carb consumption (and corresponding increase in fat consumption) will have positive effects on fat loss and your blood readings. What's beneficial for you (not excess carbs) should be in line with your long term values of health, vitality, and longevity. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Don't skimp on vitamin D... Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease http://www.ajcn.org/content/80/6/1678S.long Retail HCG diet drugs are frauds, FDA warns http://www.azcentral.com/arizonarepublic/news/articles/2011/01/26/20110126fda-warnings-about-diet-drugs.html http://en.wikipedia.org/wiki/Human_chorionic_gonadotropin 8 reasons carbs help you lose weight http://shine.yahoo.com/channel/health/8-reasons-carbs-help-you-lose-weight-2442968/ The Top 10 Health Podcasts Every Low-Carber Should Be Listening To by Jimmy Moore http://livinlavidalowcarb.com/blog/the-top-10-health-podcasts-every-low-carber-should-be-listening-to Some places for relatively inexpensive online ordering of blood tests... http://directlabs.com/ http://medlabusa.com/ http://personalabs.com/ http://privatemdlabs.com/ http://healthcheckusa.com/ https://results-direct.com/ Please consider making a donation to the HMFB cause! Much appreciated :) http://healthymindfitbody.com/donate/ Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 29:18 Do you have to? http://healthymindfitbody.com/2011/01/31/do-you-have-to/ http://healthymindfitbody.com/2011/01/31/do-you-have-to/#comments Mon, 31 Jan 2011 20:07:40 +0000 Kevin http://healthymindfitbody.com/?p=1485 Growing up in an authoritarian culture, it is tough to get away from the feeling that you have all these things in life that you “have to” do. I had a discussion with a friend a couple a months ago who I raised this point to, and she came up with a couple of objections:

“I have to pay my rent!”
My answer: “No, you don’t. You can put in a 30-day notice to leave, or you can just not pay. Of course there are consequences to everything. But you have a choice. You can get a cheaper place, or sleep on a friend’s couch, or move back in with your parents….”

The “have to’s” in life typically just stress us out and don’t help us get to our goals. Let’s look at making lifestyle changes.

Let’s say someone smokes & drinks regularly, and is 20 pounds overweight.

They might think to themselves: “I have to get healthy and get in shape!”

So they will proceed to quit smoking, quit alcohol, start exercising, and cut out carbohydrates- all at once! Most people that do this are setting themselves up for failure. Why not tackle one thing at a time? Maybe you feel you have to make all of the above changes to get healthy. But “chunking it down”, as Tony Robbins would say, may be a lot easier than to go cold turkey in all areas at once!

Diet itself is no different. When I first realized I needed to make dietary changes, I knew there were some things I could cut out. I started with 3 things at first: soda, cereal, and pasta. These changes led me to actually WANT to start cutting out more bad carbs and replacing them with healthy protein and fats, because I started associating those carb foods with feeling tired and sluggish, and having a gut. They weren’t serving me, and this became obvious.

One thing at a time seems to work well for a lot of people. What has your experience been with making positive lifestyle changes?

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]]> http://healthymindfitbody.com/2011/01/31/do-you-have-to/feed/ 4 Honey Nut Cheerios & Health? http://healthymindfitbody.com/2011/01/24/honey-nut-cheerios-health/ http://healthymindfitbody.com/2011/01/24/honey-nut-cheerios-health/#comments Mon, 24 Jan 2011 22:10:01 +0000 Kevin http://healthymindfitbody.com/?p=1476 The other day, I was chatting with a former investment partner of mine. He’s a brilliant guy and works as a software engineer. He’s made a lot of money in his young life, and moved ahead in his career despite some odds against him.

Towards the end of our conversation, he said he wanted some advice on fitness. He said he wants to start running 3-5 miles a day to lose some weight and get in shape. I mentioned that it’s going to be more about diet & nutrition than how much exercise he can squeeze in.

So he says: “Well, I try to eat pretty healthy.”
I ask: “What kinds of things do you eat?”
And he replies: “I usually start out the day with a bowl of Honey-Nut Cheerios…do you think that’s good?”

Let’s look at why he would think this is a healthy way to eat. Here are the claims Cheerios makes on their site, and my debunking comments:

“13 Vitamins & Minerals
Contains “good source” (at least 10% of the Daily Value per serving) of the number of vitamins & minerals indicated.”
Wow! 10%! Seriously? I can’t even believe they are bragging about this!

“Low fat
Contains 3 grams or less of fat per serving or per 50 grams if serving size is 30 grams or less.”
Why is low fat a good thing? Oh, because this USRDA says so! Sorry, this is yet another strike against Cheerios.

“Good source of calcium
Contains at least 10% of the Daily Value of calcium per serving.”
Another whopping 10%. And why is getting this calcium good in the first place? We should be more focused on a balanced magnesium/calcium ratio instead of just looking at one side of the equation.

“Made with whole grain
Contains at least 8 grams of whole grain per serving. U.S. Dietary Guidelines recommend eating at least 48 grams of whole grain per day.”
Oh boy, WHOLE grains! There’s that all-knowing USRDA again, giving out horrible advice that will go further in making us sick than healthy!

“Helps reduce the risk of heart disease
Product may reduce the risk of heart disease as part of a heart-healthy diet.”
The key where they cover their asses is that last part of the statement “..as part of a heart-healthy diet.” And it MAY help. No studies showing this to be true. Deceptive claim at the least!

“Can help lower cholesterol*
Product can help lower cholesterol as part of a heart-healthy diet.
”
Same as above. Can it? Or not? And which kind of cholesterol is it lowering?

“Excellent source of iron
Contains at least 20% of the Daily Value of iron per serving.”
Let’s see, where else can we get far more iron per serving. Meat! No need for processed crap if you are after iron.

Well I could go on and on, but the bottom line is, Cheerios are simply fake food, and not meant for human consumption. It’s too bad that so many people fall for this idea that because something has the American Heart Association’s stamp of approval and the full endorsement of the government that it must be good!

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]]> http://healthymindfitbody.com/2011/01/24/honey-nut-cheerios-health/feed/ 9 63 – Sowing the seeds of your own health success http://healthymindfitbody.com/2011/01/19/63-sowing-the-seeds-of-your-own-health-success/ http://healthymindfitbody.com/2011/01/19/63-sowing-the-seeds-of-your-own-health-success/#comments Wed, 19 Jan 2011 18:22:24 +0000 admin http://healthymindfitbody.com/?p=1469 (duration 28:59)

We address the psychological topic of dealing with mental and behavioral changes, especially in relation to those who don’t want to give up their favorite comfort foods, which are typically some form of unhealthy carbs. We explore our newsletter post covering this topic, as well as a listener’s response to it, who relates her stories about dealing with the unhealthy eating habits of her patients and co-workers at a hospital. We read some choice quotes from a motivational book titled As A Man Thinketh by James Allen, which was written over a hundred years ago. Become a “master gardener” of your own mind; understand your own power to change your life course and make firm commitments to lifestyle changes. Also, it’s extremely helpful to compassionately connect with feelings and needs in relation to making changes. For instance, when someone is feeling fearful or reticent or dismissive of a healthy message, acknowledge those feelings and understand various unmet needs that might give rise to them, via nonviolent communication. This will tend to dissolve antagonism and place the focus on what truly matters, which is adopting life-enriching strategies to get one’s needs met.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://en.wikipedia.org/wiki/As_a_Man_Thinketh

Instructions for Sentence Completion Programs
http://www.nathanielbranden.com/catalog/articles_essays/instructions.html

Nonviolent Communication: A Language of Life by Marshall B. Rosenberg
http://bit.ly/gwJa4h (google books)

The vocabulary of nonviolent communication
http://www.cnvc.org/Training/needs-inventory
http://www.cnvc.org/Training/feelings-inventory

The Basics of Non Violent Communication 1.1 (extended workshop)
http://www.youtube.com/watch?v=M-129JLTjkQ

Please consider contributing to the HMFB cause! Much appreciated
http://healthymindfitbody.com/donate/

]]> http://healthymindfitbody.com/2011/01/19/63-sowing-the-seeds-of-your-own-health-success/feed/ 2 (duration 28:59) - We address the psychological topic of dealing with mental and behavioral changes, especially in relation to those who don't want to give up their favorite comfort foods, which are typically some form of unhealthy carbs. (duration 28:59) We address the psychological topic of dealing with mental and behavioral changes, especially in relation to those who don't want to give up their favorite comfort foods, which are typically some form of unhealthy carbs. We explore our newsletter post covering this topic, as well as a listener's response to it, who relates her stories about dealing with the unhealthy eating habits of her patients and co-workers at a hospital. We read some choice quotes from a motivational book titled As A Man Thinketh by James Allen, which was written over a hundred years ago. Become a "master gardener" of your own mind; understand your own power to change your life course and make firm commitments to lifestyle changes. Also, it's extremely helpful to compassionately connect with feelings and needs in relation to making changes. For instance, when someone is feeling fearful or reticent or dismissive of a healthy message, acknowledge those feelings and understand various unmet needs that might give rise to them, via nonviolent communication. This will tend to dissolve antagonism and place the focus on what truly matters, which is adopting life-enriching strategies to get one's needs met. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://en.wikipedia.org/wiki/As_a_Man_Thinketh Instructions for Sentence Completion Programs http://www.nathanielbranden.com/catalog/articles_essays/instructions.html Nonviolent Communication: A Language of Life by Marshall B. Rosenberg http://bit.ly/gwJa4h (google books) The vocabulary of nonviolent communication http://www.cnvc.org/Training/needs-inventory http://www.cnvc.org/Training/feelings-inventory The Basics of Non Violent Communication 1.1 (extended workshop) http://www.youtube.com/watch?v=M-129JLTjkQ Please consider contributing to the HMFB cause! Much appreciated http://healthymindfitbody.com/donate/ Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 28:59 Simple eating http://healthymindfitbody.com/2011/01/11/simple-eating/ http://healthymindfitbody.com/2011/01/11/simple-eating/#comments Tue, 11 Jan 2011 10:00:34 +0000 Kevin http://healthymindfitbody.com/?p=1461 After our interview with Sarah Fragoso, I started thinking about cooking, how little of it I do, and the challenges of being single and making meals for just yourself!

I don’t like to get elaborate with my meals. In fact, I keep it incredibly simple, yet, healthy and tasty. Here’s an example of a typical lunch I have:

-Cook up some ground beef on the stove (or take out leftovers from the night before).
-Add a spice to the meat (like cumin!)
-Pour some mixed frozen veggies into a bowl
-Microwave them for 1:30
-Add some olive oil
-Cut up an avocado, add about half to the bowl of veggies
-Add 1/2-3/4 pound of the cooked meat into the bowl

Enjoy!

I do several variations of this. Sometimes I will use guacamole, olives, or cheese in place of the avocado (or in addition to!). Sometimes I will do turkey, fish, or even canned tuna (in that case I need pickle relish, not paleo but necessary to me!). Also, when I use meat, I will sometimes add spaghetti sauce as well (always opting for the lower sugar content in the sauce, preferably no sugar added).

Oddly, I never get tired of this meal. With the variations, I can go through a week of eating lunch and dinner in, and never have the same meal twice! I know I can get much more creative, but many nights it seems there isn’t much time to slave over a stove- and I know I can easily get healthy, tasty nutrition quickly with one of my standards.

So the recipes such as the ones on everydaypaleo.com are great & not hard, but keep in mind you can not cook much at all and still get to your perfect body!

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]]> http://healthymindfitbody.com/2011/01/11/simple-eating/feed/ 0 62 – Everyday Paleo with guest Sarah Fragoso http://healthymindfitbody.com/2011/01/09/62-everyday-paleo-with-guest-sarah-fragoso/ http://healthymindfitbody.com/2011/01/09/62-everyday-paleo-with-guest-sarah-fragoso/#comments Sun, 09 Jan 2011 22:35:40 +0000 admin http://healthymindfitbody.com/?p=1450 (duration 40:14)

In this show we explore the facets of Sarah’s transition to Paleo nutrition, her upcoming book, and her focus on health and fitness while maintaining a busy lifestyle and family with three boys. Motivation is key, especially determining what you’re going for (or what you’re chasing), putting your goals into perspective; just showing up for a workout may be a good goal initially. And, for those concerned with getting the family on board with Paleo foods, with the various Paleo recipes that Sarah presents, kids will leave very few left-overs! It’s vital to keep your priorities in line to ensure a happy life as well as practicing honesty with yourself and others. Also, restaurant eating can be done selectively, though not recommended for everyday healthy eating. Btw, the ultimate Paleo kitchen instrument is the pressure cooker! Don’t forget that you can choose from myriad herbs and spices for your tasty dishes.

We invite you to join our facebook fan page

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Sarah Fragoso’s site
http://everydaypaleo.com/

Pre-order Sarah’s book Everyday Paleo: Embracing a Natural Diet & Lifestyle to Increase Your Family’s Health, Fitness, and Longevity
http://everydaypaleo.com/2010/11/30/everyday-paleo-book-is-ready-for-pre-order/
http://search.barnesandnoble.com/Everyday-Paleo/Sarah-Fragoso/e/9780982565810
http://www.amazon.com/Everyday-Paleo-Sarah-Fragoso/dp/098256581X

http://everydaypaleo.com/2010/12/14/what-are-you-chasing-and-of-course-a-recipe/

Andy Deas exploring aspects of crossfit training…
http://chasingcapacity.com/category/crossfit/love-hate-series/

Check out Sarah’s video demos down the page…
http://everydaypaleo.com/2010/11/15/thanksgiving-recipes-and-everyday-paleo-pumpkin-pie-cooking-demo/
http://everydaypaleo.com/2010/10/19/cooking-demo-paleo-tacos-with-purple-cabbage-slaw/
http://everydaypaleo.com/2010/09/07/cooking-demo-breakfast-paleo-pizza/

Hopefully you have a Trader Joes near you…
http://everydaypaleo.com/2009/12/21/paying-homage-to-trader-joes-salsa-verde/

Feel free to rate and/or review our show on iTunes!

]]> http://healthymindfitbody.com/2011/01/09/62-everyday-paleo-with-guest-sarah-fragoso/feed/ 4 (duration 40:14) - In this show we explore the facets of Sarah's transition to Paleo nutrition, her upcoming book, and her focus on health and fitness while maintaining a busy lifestyle and family with three boys. Motivation is key, (duration 40:14) In this show we explore the facets of Sarah's transition to Paleo nutrition, her upcoming book, and her focus on health and fitness while maintaining a busy lifestyle and family with three boys. Motivation is key, especially determining what you're going for (or what you're chasing), putting your goals into perspective; just showing up for a workout may be a good goal initially. And, for those concerned with getting the family on board with Paleo foods, with the various Paleo recipes that Sarah presents, kids will leave very few left-overs! It's vital to keep your priorities in line to ensure a happy life as well as practicing honesty with yourself and others. Also, restaurant eating can be done selectively, though not recommended for everyday healthy eating. Btw, the ultimate Paleo kitchen instrument is the pressure cooker! Don't forget that you can choose from myriad herbs and spices for your tasty dishes. We invite you to join our facebook fan page Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Sarah Fragoso's site http://everydaypaleo.com/ Pre-order Sarah's book Everyday Paleo: Embracing a Natural Diet & Lifestyle to Increase Your Family's Health, Fitness, and Longevity http://everydaypaleo.com/2010/11/30/everyday-paleo-book-is-ready-for-pre-order/ http://search.barnesandnoble.com/Everyday-Paleo/Sarah-Fragoso/e/9780982565810 http://www.amazon.com/Everyday-Paleo-Sarah-Fragoso/dp/098256581X http://everydaypaleo.com/2010/12/14/what-are-you-chasing-and-of-course-a-recipe/ Andy Deas exploring aspects of crossfit training... http://chasingcapacity.com/category/crossfit/love-hate-series/ Check out Sarah's video demos down the page... http://everydaypaleo.com/2010/11/15/thanksgiving-recipes-and-everyday-paleo-pumpkin-pie-cooking-demo/ http://everydaypaleo.com/2010/10/19/cooking-demo-paleo-tacos-with-purple-cabbage-slaw/ http://everydaypaleo.com/2010/09/07/cooking-demo-breakfast-paleo-pizza/ Hopefully you have a Trader Joes near you... http://everydaypaleo.com/2009/12/21/paying-homage-to-trader-joes-salsa-verde/ Feel free to rate and/or review our show on iTunes! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 40:14 61 – The ills of hospitalization, living long and prospering http://healthymindfitbody.com/2011/01/02/61-the-ills-of-hospitalization-living-long-and-prospering/ http://healthymindfitbody.com/2011/01/02/61-the-ills-of-hospitalization-living-long-and-prospering/#comments Sun, 02 Jan 2011 07:40:19 +0000 admin http://healthymindfitbody.com/?p=1429 (duration 28:18)

In this show, we relate the recent injuries and hospitalization of our close friends and discuss the nature of hospitalization, things to watch out for–such as superbugs–and things to try to avoid, such as CT scans, physical exams, circumcision, C-sections, and antibiotics (unless your life depends on them, of course). In turn, your focus on optimal mental and physical functioning is key for a happy and long life–hopefully a greatly extended one! Getting the impediments of government out of the way will enable much more innovation and accountability in health care and medical research. Oh, and eggs–with yolks–are great to eat (don’t accept the cholesterol myth).

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://healthymindfitbody.com/2010/12/27/are-eggs-bad-for-you/

http://www.dailyfinance.com/story/eight-deadly-superbugs-lurking-in-hospitals/19647632/

http://www.cracked.com/article_18840_5-common-medical-procedures-that-secretly-arent-worth-it.html

http://www.fightaging.org/archives/2010/06/the-carrot-of-happiness.php

http://www.fightaging.org/archives/2010/06/the-mess-of-modern-medicine.php

http://www.fightaging.org/archives/2008/05/the-million-year-lifespan.php

http://www.ted.com/talks/barry_schuler_genomics_101.html

Art Devany at 73!
http://www.youtube.com/watch?v=J1eyOjgcPSA

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2011/01/02/61-the-ills-of-hospitalization-living-long-and-prospering/feed/ 3 (duration 28:18) - In this show, we relate the recent injuries and hospitalization of our close friends and discuss the nature of hospitalization, things to watch out for--such as superbugs--and things to try to avoid, such as CT scans, physical exams, (duration 28:18) In this show, we relate the recent injuries and hospitalization of our close friends and discuss the nature of hospitalization, things to watch out for--such as superbugs--and things to try to avoid, such as CT scans, physical exams, circumcision, C-sections, and antibiotics (unless your life depends on them, of course). In turn, your focus on optimal mental and physical functioning is key for a happy and long life--hopefully a greatly extended one! Getting the impediments of government out of the way will enable much more innovation and accountability in health care and medical research. Oh, and eggs--with yolks--are great to eat (don't accept the cholesterol myth). We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://healthymindfitbody.com/2010/12/27/are-eggs-bad-for-you/ http://www.dailyfinance.com/story/eight-deadly-superbugs-lurking-in-hospitals/19647632/ http://www.cracked.com/article_18840_5-common-medical-procedures-that-secretly-arent-worth-it.html http://www.fightaging.org/archives/2010/06/the-carrot-of-happiness.php http://www.fightaging.org/archives/2010/06/the-mess-of-modern-medicine.php http://www.fightaging.org/archives/2008/05/the-million-year-lifespan.php http://www.ted.com/talks/barry_schuler_genomics_101.html Art Devany at 73! http://www.youtube.com/watch?v=J1eyOjgcPSA Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 28:18 Are eggs bad for you? http://healthymindfitbody.com/2010/12/27/are-eggs-bad-for-you/ http://healthymindfitbody.com/2010/12/27/are-eggs-bad-for-you/#comments Mon, 27 Dec 2010 19:47:49 +0000 Kevin http://healthymindfitbody.com/?p=1420 Over the Christmas holiday, I spent a few days with my parents who follow a low fat, high carb diet. Very little of what I preach here at Healthy Mind Fit Body gets through to them, as they are steeped in the idea that fat must be consumed in limited quantities, that bread is the “staff of life”, and that cholesterol from eggs (specifically egg yolks) leads to “high cholesterol”.

Well let’s take a look at this last myth and break it down!

First of all, the science backs the fact that consuming cholesterol in your diet does not raise your cholesterol levels. The problem is that in the 70′s and 80′s, there was a mass campaign to demonize eggs, because of their cholesterol content. The thought was that eating eggs would lead to high cholesterol, and ultimately heart disease. Nonsense!

Not only does dietary cholesterol NOT lead to higher blood cholesterol, it’s not a highly significant measure of health. As most people know, there is HDL and LDL cholesterol, and raising HDL is a good thing. Even elevated LDL is not necessarily unhealthy. It would depend on the kind of LDL we’re talking about! (A good, fun look at this is in the movie “Fathead” by Tom Naughton).

And what is good about eggs?

Lots!

Here’s a list of nutrients that eggs contain:

1. Rich in B-vitamins
2. Also contain vitmains A & D
3. Great source of ribovlavin
4. Great source of choline
5. Also abundant in lutein, zeaxanthin, and carotenoids which protect our eyes from macular degeneration.

Keep in mind, most of these nutrients are found in the yolk.

By cutting eggs out of your diet or sticking with egg-whites only, not only are you missing out on lots of essential nutrition, you also miss out on flavor and the satiation that the yolks provide.

I tend to eat my eggs raw in smoothies, or scrambled with avocado and salsa.

How do you like your eggs?

]]> http://healthymindfitbody.com/2010/12/27/are-eggs-bad-for-you/feed/ 5 60 – The turning of the high-carb tide http://healthymindfitbody.com/2010/12/25/60-the-turning-of-the-high-carb-tide/ http://healthymindfitbody.com/2010/12/25/60-the-turning-of-the-high-carb-tide/#comments Sat, 25 Dec 2010 00:51:48 +0000 admin http://healthymindfitbody.com/?p=1387 (duration 32:57)

In this show, we explore some expert opinions from the mainstream about the ills of carbs, which indicate that the high-carb/low-fat diet dogma is starting to be dispelled. Yet the notion that there are “good” and “bad” carbs still persists, such as whole grains (allegedly good) and refined grains (allegedly bad). Actually, lower amounts of carbs from fruits and veggies are much more nutritious than carbs from grains, breads and cereals (not to mention from sweets). Artificial sweeteners are better than sugary sweeteners, but beware habitually consuming “candy cigarettes.” Make sure not to overdo the carbs with dried fruit too. Thanks to everyone who nominated and voted for us on podcastawards.com; although we didn’t win, it definitely helped get the hmfb message out. :)

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

A reversal on carbs by Marni Jameson
http://www.latimes.com/health/la-he-carbs-20101220,0,5893431,full.story

Cleaning up your carb act: Where to begin by Marni Jameson
http://www.latimes.com/health/la-he-carbs-tips-20101220,0,4034450,full.story

http://en.wikipedia.org/wiki/Plumpy%27nut
http://en.wikipedia.org/wiki/Kwashiorkor

Calories, fat or carbohydrates? Why diets work (when they do)
http://www.garytaubes.com/2010/12/calories-fat-or-carbohydrates/

http://healthymindfitbody.com/2010/12/25/does-insulin-really-deserve-a-bad-reputation/

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/12/25/60-the-turning-of-the-high-carb-tide/feed/ 5 (duration 32:57) - In this show, we explore some expert opinions from the mainstream about the ills of carbs, which indicate that the high-carb/low-fat diet dogma is starting to be dispelled. Yet the notion that there are "good" and "bad" carbs still ... (duration 32:57) In this show, we explore some expert opinions from the mainstream about the ills of carbs, which indicate that the high-carb/low-fat diet dogma is starting to be dispelled. Yet the notion that there are "good" and "bad" carbs still persists, such as whole grains (allegedly good) and refined grains (allegedly bad). Actually, lower amounts of carbs from fruits and veggies are much more nutritious than carbs from grains, breads and cereals (not to mention from sweets). Artificial sweeteners are better than sugary sweeteners, but beware habitually consuming "candy cigarettes." Make sure not to overdo the carbs with dried fruit too. Thanks to everyone who nominated and voted for us on podcastawards.com; although we didn't win, it definitely helped get the hmfb message out. :) We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: A reversal on carbs by Marni Jameson http://www.latimes.com/health/la-he-carbs-20101220,0,5893431,full.story Cleaning up your carb act: Where to begin by Marni Jameson http://www.latimes.com/health/la-he-carbs-tips-20101220,0,4034450,full.story http://en.wikipedia.org/wiki/Plumpy%27nut http://en.wikipedia.org/wiki/Kwashiorkor Calories, fat or carbohydrates? Why diets work (when they do) http://www.garytaubes.com/2010/12/calories-fat-or-carbohydrates/ http://healthymindfitbody.com/2010/12/25/does-insulin-really-deserve-a-bad-reputation/ Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 32:58 Does insulin really deserve a bad reputation? http://healthymindfitbody.com/2010/12/25/does-insulin-really-deserve-a-bad-reputation/ http://healthymindfitbody.com/2010/12/25/does-insulin-really-deserve-a-bad-reputation/#comments Sat, 25 Dec 2010 00:07:04 +0000 admin http://healthymindfitbody.com/?p=1347 Yes, insulin in excess really does deserve a bad reputation. What follows is Healthy Mind Fit Body’s response to Weightology.net‘s answer to the contrary. Thanks go to blogger/podcaster extraordinaire Jimmy Moore for informing us of this and for reaching out to various other low-carb/Paleo/Primal bloggers to weigh in with their assessments on his Livin’ La Vida Low-Carb blog.

I was fascinated to discover that the author of  weightology.net, James Krieger, wrote a post on confirmation bias, apparently around the time he embarked on his five-part series of posts titled “Insulin…an Undeserved Bad Reputation.” Ironically, his post about a common fallacy in thinking and argumentation as well as his five-part series of posts on insulin had a quite familiar ring to them—the one defending the calorie theory of weight loss (“theory” should not be taken in the scientific sense here).

Essentially, Krieger’s posts attempt to challenge the key component in understanding the efficacy of lower carbohydrate/higher fat macronutrient percentages in the human diet to maintain an optimal body fat percentage: the peptide hormone insulin. The insulin factor has been identified as key by a whole host of people, too many in the low-carb/Paleo present (and past) community to mention here. All of us have based our view of insulin on three things: the totality of empirical research on its mechanism of action and systemic effects; an anthropological analysis of the history of food consumption by homo Sapiens; and, the overwhelming benefits of present-day Paleo and various low-carb dietary regimens. So naturally, Krieger has a lot of explaining to do if he seeks to confirm his belief in the status quo calorie theory, which advocates eating fewer calories and exercising more (creating an “energy deficit”) for those who have excess body fat, i.e., are overweight or obese.

Fortunately, as far as insulin being primarily responsible for fat gain and fat storage in humans, we need look no further than James Krieger’s own meta-analysis: Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression by Krieger JW, Sitren HS, Daniels MJ, Langkamp-Henken B. After considering a total of 87 studies comprising 165 intervention groups that met the inclusion criteria, the conclusion from this study was the following: “Low-carbohydrate, high-protein diets favorably affect body mass and composition independent of energy intake, which in part supports the proposed metabolic advantage of these diets.” Essentially, subjects lost significantly more fat mass on low-carb regimens than low-fat regimens. Of course, delving into the specifics of those 87 studies referenced is beyond the scope of this article, yet they no doubt provide a pretty thorough perspective on the empirical validity of the insulin factor in weight loss. Many rigorous isocaloric studies support the contention that insulin secretion (via carb consumption) is the primary culprit in fat storage.

Let’s nonetheless explore some of the alleged myths about insulin that Krieger’s posts consider. Unfortunately, variants of the red herring fallacy are particularly evident in the following statements from his first post:

MYTH:  Carbohydrate Drives Insulin, Which Drives Fat Storage
FACT:  Your Body Can Synthesize and Store Fat Even When Insulin Is Low

Here it seems biochemistry is being turned on its head. There are so many studies indicating that the purported “myth” above is factual that I’m frankly amazed the claim is being made. On the anecdotal side, there are also quite a few individuals who are on ketogenic diets (no carbs) because they are trying to prevent or minimize brain seizures, and this camp is pretty lean. Moreover, any human eating strict Paleo or even the induction phase of the Atkins’ diet doesn’t evidence much fat storage either.

It’s of course true that your body can synthesize and store fat even when insulin is low. But that’s beside the point, because the real question is this: based on empirical analysis, how much fat is synthesized and stored when insulin secretion is low? The answer is of course “very little,” relative to when insulin is high (in terms of daily secretion). This difference is found in the majority of individuals, though by no means all, as I’ll note below.

MYTH:  Carbohydrate Is Singularly Responsible for Driving Insulin
FACT:  Protein Is a Potent Stimulator of Insulin Too

Well, carbs are primarily responsible for driving insulin secretion. As a type 1 diabetic since 1995, I’m quite familiar with this process. While protein does indeed stimulate your pancreatic beta cells to secrete some insulin (and in my case sometimes requiring an exogenous infusion of insulin), carbohydrates stimulate them more. And as you’ll read below, Krieger himself even concedes this important point.

Now let’s move on to some points made in his second post on insulin,

MYTH:  Since diabetics who inject insulin gain weight, this means that insulin is the reason for weight gain in non-diabetics
FACT:  Amylin is co-secreted with insulin in non-diabetics; amylin has appetite suppressant and lipolytic effects

Type 1 diabetics are less likely to have overweight issues than type 2 diabetics (having excess body fat increases the likelihood of type 2 diabetes). For most people, body fat gain primarily depends on the amount of carbohydrates being consumed——the more carbs consumed, the more insulin required, and thus the more body fat gained. Any effects of amylin are neglible to this process, and the study that Krieger cites on amylin causing “lipolytic effects” leaves one with more questions than definitive answers. In any event, any fat loss induced by this peptide hormone pales in comparison to what happens when you lower your insulin levels.

MYTH:  Lowering Insulin Will Improve Appetite Regulation
FACT:  Insulin Is One of the Many Hormones Critical to Satiety

Individuals suffering from hyperinsulinemia might beg to differ on this one. Satiety is a complex issue, to be sure, and insulin’s role here is no exception. If anything, the evidence shows the opposite of the “fact” above; higher insulin secretion will tend to promote more consumption of carbs, reflecting the proverbial sweet tooth or junk food junkie behaviors. Whether this is a psychological or physical phenomenon or a combination of both is difficult to ascertain. Whether people consume high-carb/low fat foods or low-carb/high fat foods has a lot to do with their knowledge and their motivation too.

And as we noted on our podcast (episodes 58 and 59), if insulin works on the brain to cause a feeling of satiety, and insulin resistant individuals do not respond as effectively to some of the effects of insulin, it is possible that some individuals may be resistant to the satiety-promoting effects of insulin—causing them to feel hungry despite high insulin levels. Leptin, another hormone which has been shown to promote satiety in healthy individuals, is found at unusually high levels in obese people, but they still feel hungry. Leptin resistance may be to blame. Dozens of other hormones affect appetite in some way, and the overall feeling of satiety or hunger is probably a net result of many different hormones.

So, how important is the contribution of insulin to feelings of satiety and hunger, compared to other hormones? That question does not have a definitive answer. Again, it is complicated and difficult to study the role that any individual hormone plays in regulating hunger, but insulin does not represent the entire picture.

The second post on insulin by Krieger concludes with the following statement:

As I mentioned earlier, people seem to confuse blood glucose control and insulin control.  It is the management of blood glucose itself that is partly responsible for the health benefits of low-glycemic carbohydrates, or reducing carbohydrates, or increasing protein intake, or consuming dietary fiber, or consuming fruits and vegetables, or consuming whole foods over processed foods.  It is not the control of insulin; the control of insulin ends up being a byproduct of these other behaviors through improvements in insulin sensitivity (how responsive your cells are to insulin) and reductions in blood sugar swings.

This explanation misses the mark, as demonstrated by my own experience of taking tens of thousands of blood glucose readings over the last 16 years, since I was diagnosed with type 1 diabetes. As I noted on our podcast, my blood glucose levels tend to fluctuate a lot more than non-diabetics’ levels do, because 1) injecting insulin subcutaneously doesn’t have as immediate an effect as when it’s secreted endogenously by your pancreas (though I still do secrete some insulin endogenously) and 2) the regular insulin I inject in bolus amounts for meals doesn’t exactly match the digestion and conversion of carbs to glucose into the bloodstream and thus the exact demand for insulin, in order to keep blood glucose in the normal range (say, 80-120 mg/dL). (On average, however, my A1c (glycated hemoglobin) levels are typically 5-6%, which should forestall many of the long-term complications such as retinopathy, neuropathy, and nephropathy.)

Yet, I’m nevertheless at my ideal weight with about 10% body fat, which I’ve maintained for years, ever since I began a reduced carb/increased fat diet in 1997 (losing five percentage points in body fat in the process). It’s clear, not only from my personal experience as my own best doctor and patient but also by a plethora of studies, that total amount of insulin secretion is the primary factor in body fat level—particularly in the majority of the human population with a genotype that tends to store carbs as fat rather than burn them. For the segment of the human population who can eat lots of carbs without gaining fat, this is arguably an even less fortunate phenomenon, because it may lead to the unwarranted assumption that their higher level of insulin secretion is healthy (“I’m not overweight, so I’m healthy!”).

At the end of Part 3 on insulin, Krieger offers an explanation as to why he’s not fat:

Why Am I Not Fat?

My own personal experience with dairy fits right in with the science.  I consume a lot of dairy and have for many years.  I go through 2-3 gallons of milk per week.  I also go through a lot of Greek yogurt, cottage cheese, regular cheese, and whey protein.  I have some type of dairy with just about every meal.   Thus, I have large amounts of insulin flowing through my body pretty much all day.  If insulin was truly the fat-promoting, weight-gaining hormone that some have made it out to be, then I should be obese by now.  Yet, I am not……not even close.

Not only that, but the people who think insulin makes you hungry, that would imply that I should be starving all of the time with all of the insulin that is flowing through my body all day.  Yet, I’m not.

Got Milk?  Got Insulin!

The evidence is overwhelming that dairy products do not promote weight gain, and they actually inhibit weight gain in animal studies.  This is despite the fact that dairy products produce very large insulin responses, as much or greater than many high carbohydrate foods.  Thus, it is clear from this article, as well as my previous articles, that the carbohydrate/insulin hypothesis is incorrect.  Insulin is not the criminal in the obesity epidemic; instead, it is an innocent bystander that has been wrongly accused through guilt by association.

Just because he has not accumulated excess body fat as a result of the various carbs in his dairy product consumption doesn’t mean that others experience similar results. In fact most people who consume excess carbs, whether in the form of milk or cookies, will store more body fat than, say, if they were eating cheese and whey protein. To his point, I have experienced a slightly higher requirement of insulin when consuming whey protein powder and even yogurt (I eat the healthier whole-fat kind), but it’s not nearly as pronounced as when I consume extra bread or a banana, for instance.

Thus, it’s important not to treat all dairy as identical in terms of the insulin factor. For instance, I stopped drinking milk about a decade ago, in order to reduce my total daily carb consumption, —and I lost body fat and my blood lipids (HDL and triglycerides) improved. Cheese requires very little insulin, unless you venture into the realm of the carb-containing processed Velveeta and cheese slices.

In the fourth post on insulin, which was one of particular interest to me (being a type 1), we encounter some more claims that constitute red hearing fallacies:

Insulin Is Not Required for Cells To Take Up Glucose
[...and...]
Glucose Transport is Not Insulin Dependent

While it’s true that some glucose is uptaken via cell membrane channels other than GLUT-4, which is the channel responsive to the insulin receptor, this is irrelevant because most glucose uptake (i.e., by cells responsive to insulin, about 40% in a fasting, resting state) does require insulin.

The two studies that Krieger references are interesting, in that they focus on insulin’s inhibitory action on glycogenolysis and gluconeogenesis by the liver, but they fail to prove his claim that insulin isn’t the key aspect of fat storage. Sure, basal insulin levels keep the liver from adding excess glucose into your bloodstream, but what matters is the insulin secreted to deal with the carbs that you consume (the bolus insulin amounts). For instance, of the typical 30 units of insulin I inject per day, at least 20 units are used to deal with the typical 100 grams of carbs I consume per day; thus, most of the insulin injected is dedicated to glucose uptake into my lean tissue and fat tissue.

In a summation of this fourth post, Krieger wrote:

When you inject insulin into an uncontrolled diabetic, you are now providing a brake on all of the processes mentioned earlier.  You inhibit production of glucose by the liver, so blood sugar falls.  Because there is no longer hyperglycemia, glucose uptake into cells actually decreases.  Lipolysis is inhibited, so free fatty acid concentration falls to near zero.  Because there are no longer free fatty acids to make ketones, ketone production slows down.  Proteolysis is also inhibited.

Insulin does indeed inhibit production of glucose by the liver, which causes blood glucose to either remain at a current level or fall; it all depends on how much insulin is injected. A basal rate amount of insulin will not typically cause blood glucose to fall, but rather remain homeostatic (unless affected by intense exercise, which can act as an “invisible insulin”). When a bolus amount of insulin is injected so that a meal with carbs can be consumed, blood glucose will either stay the same, lower, or even increase (due to either the misalignment of timing of the peak insulin and carb digestion periods, or not injecting enough insulin to deal with the carb amount).

Explaining insulin’s function in a fasting type 1 diabetic doesn’t enable us to determine insulin’s function during a meal state. Advocates of low-carb diets of course concur that insulin inhibits lypolysis (and proteolysis and ketone production), for this is the central reason why people who eat more carbs typically have a much harder time burning their own body fat.

More from Krieger’s fourth-post summary:

Insulin… – More of a Traffic Cop Than a Storage Hormone

Metabolic tracer studies have proven what Schafer had hypothesized nearly a century ago……that insulin’’s main role in the body is inhibitory rather than excitatory.  While insulin certainly does have excitatory functions, it is not primarily a “storage hormone” that many individuals claim that it is.  Insulin is not needed for your cells to take up and store glucose.  Certainly, it enhances uptake, but there is a big difference between enhancing uptake and being needed for uptake.

The above claims are not only unsubstantiated, but also yet another red herring fallacy. If you read in detail the study that Krieger relies on to make this claim, and the other study he references (done by one of the same researchers 22 years later, mind you), you’ll find that mixed in with many basic truths about insulin and metabolism, are a lot of false claims regarding the main role of insulin. Again, as any type 1 diabetic who uses an insulin pump (and their attending physician) will tell you, basal insulin rate amount is much less than the total of daily bolus infusions. In other words the amount of insulin required on a daily basis to prevent your liver from adding glucose to your bloodstream (via glycogenolysis or gluconeogenesis) is significantly less than the amount of insulin necessary to induce the uptake of glucose into your fat, muscle, and other lean tissue cells, created by the carbs you consume during your meals.

Insulin is needed for uptake of glucose into cells during meals; insulin doesn’t merely “enhance” uptake. Of course, we should keep in mind that during a fasting, resting state, roughly 60% of glucose in your bloodstream is being used by cells that don’t require insulin, namely the brain and other nerve cells and red blood cells. The percentage of uptake of glucose by various tissues of course changes dramatically as soon as you start moving around and eating things.

In his finale post, Krieger lists his reasons for why insulin allegedly is not the main culprit in people with weight issues:

The ‘carbohydrates drive insulin which drives fat storage’ mantra is a perfect example of cognitive miserliness.  It is a concept that is based on incomplete information regarding insulin, carbohydrate, and body weight regulation.  Many people are drawn to this hypothesis because of its simplicity.  However, its simplicity is exactly what makes it incorrect, because it does not address all the available data.  It is a shortcut in thinking, based on a narrow view of insulin’’s effects on lipolysis and glucose.

Well, given what we’ve explored so far, an appropriate retort to the above is simply, “Saying it doesn’t make it so.” Though we addressed on our podcast some main points on his list of reasons for not impugning insulin (episodes 58 and 59), let’s address some final ones here:

Very high carbohydrate diets have been demonstrated to produce weight loss when people are in an energy deficit

This is true, but it’s overlooking the overwhelming amount of evidence (including Krieger’s own meta-analysis) that very low carb diets have induced significantly more body fat loss in individuals than very high carb diets. And as Atkins noted, the ultimate “energy deficit” diet——starvation, or fasting——doesn’t burn as much body fat as the “fat fast” diet, consisting of a thousand calories per day, 90% fat and 10% protein, which has been demonstrated to shed body fat the fastest. In other words the calorie theory of weight loss is overly simplistic, because it doesn’t take into account the huge metabolic effects of the hormone insulin.

A type I diabetic without insulin becomes hyperglycemic because of overproduction of glucose by the liver, not because insulin can’’t get into cells

Once again, this is not taking into account all the evidence. Sure, in a fasting state the liver does cause hyperglycemia (i.e., for those diabetics with not enough beta cells still functioning; my own cells are able to handle the amount of glucose output from my liver in a fasting state——two years ago I fasted for 4 days and my blood glucose readings were normal, despite injecting no insulin). Additionally, when hyperglycemia occurs in a fasting state for type 1s, if glucose could enter our fat and lean tissue cells without insulin, it would result in normal blood glucose levels. So, even though the cause of high blood glucose in a fasting state is the liver’s production of glucose, the other half of the story is that this hyperglycemia would not occur if none of our cells required insulin to clear glucose from our bloodstream.

You cannot simply look at the temporary effects of insulin on lipolysis and glucose storage.  You have to address what is happening over a 24-hour period; body fat will not increase if there is no overall energy surplus.

Don’t be a cognitive miser.  Insulin is not the bad guy.

To the contrary, insulin is indeed a bad guy, and there’s no compelling reason to support the non-hormonal calorie myth of weight gain/loss; it’s an unscientifically simplistic notion that basically floats the mainstream nutritional boat. Still, Krieger noted the following in his Part 5 post (Addressing the Critics),

Therefore, it comes down to a matter of energy balance.  The postprandial insulin secretion is irrelevant…insulin cannot trump the laws of physics.

Thus, we’ve come full circle. The conclusion drawn from his meta-analysis mentioned at the beginning of this critique contradicts his above claim. The energy surplus/deficit notion (aka the calorie theory) of weight loss is misguided at best when one factors in the hormonal side of metabolism—as one astute researcher wrote, “We have got the first principle of dieting wrong. Energy in does not equal energy out (put a gallon of petrol in a diesel car if you question this).”

Let’s conclude with a few more statements from Krieger’s post 5,

Certainly, when you average across all foods, carbohydrate produces the greatest insulin responses, and protein comes in second.  However, when you start looking at individual foods, some protein sources can produce similar insulin responses to some carbohydrate foods (even some carbohydrate foods that create rapid rises in blood glucose).  And this is not to mention the synergistic effect that protein and carbohydrate can have on insulin secretion when consumed together.  Yet, studies that have combined the two have shown large amounts of weight and fat loss.

“Large amounts of weight and fat loss” as a result of combining consumption of carbs and protein compared to what, and under what conditions? There are a lot of questions being begged by the above claims, in addition to much research being overlooked. Moreover, there is no mention of fat in the fat-loss equation.

However, the vast majority of prospective studies have failed to show a relationship between either basal or postprandial insulin levels and future weight gain; in fact, some studies have shown higher insulin levels to be predictive of less weight gain in overweight people. Also, insulin levels are not predictive of weight loss.

Thus, the concept that high insulin drives fat storage is a concept not supported by the scientific data.

Wow, case closed, right? Not hardly. In fact, just the opposite. Writing such inaccurate statements does not make them magically come true. In the studies included in Krieger’s own meta-analysis, study participants who were followed over 12 weeks or more, and who ate a low-carb diet, lost 14 lbs of body weight more than low-fat dieters. When comparing loss of body fat between those eating low-carb and low-fat diets, low-carb eaters lost 12 lbs more fat mass than the low fat group. As in all things, it’s important to separate one’s observations of the empirical research from one’s evaluations of it; it’s important to draw sound conclusions. People have needs for understanding and objectivity in these matters, so that they can regain and maintain optimal health and well-being.

Best wishes to those on this journey!
Wes

]]> http://healthymindfitbody.com/2010/12/25/does-insulin-really-deserve-a-bad-reputation/feed/ 2 The 4-Hour Body and Cheat Days http://healthymindfitbody.com/2010/12/17/the-4-hour-body-and-cheat-days/ http://healthymindfitbody.com/2010/12/17/the-4-hour-body-and-cheat-days/#comments Fri, 17 Dec 2010 18:39:36 +0000 admin http://healthymindfitbody.com/?p=1350 I have not read Tim Ferriss’ latest book, The Four-Hour Body, yet, but I heard him on an interview yesterday discussing nutrition and fitness. He follows a “ketogenic” diet, which is similar to paleo, but allows for legumes. One thing that stood out for me is that he believes in one “cheat day” every week- where you completely abandon the diet and eat anything you want, as much as you want, for the entire day.

Here’s my quick analysis on cheat days:

1. By implementing a cheat day, you are automatically saying that you are “on a diet”, and have not simply changed your eating lifestyle (or your psychology around food). “Going on a diet” means that you have to follow this diet, and it is very easy to get off track and “fall off the wagon”- which can mean forgetting about the whole thing, or going into a roller coaster phase of jumping on and off the wagon, and never gaining any traction on your quest for your ideal weight and health.

2. It is easier to eat “generally healthy” than to be super strict 6 days a week and junk it up on the 7th day. Tim Ferriss says he “has to have his chocolate eclairs”, so he eats one or two of them on his cheat day. The “have to have” mentality sounds to me like an addiction- and the other 6 days he is literally sacrificing and depriving himself. By changing your eating lifestyle and your psychology (as we explain how to do in our book Healthy Mind Fit Body), addictions like this will fall away. Does that mean you will never have an eclair or other indulgence ever? Nope! You can easily have the occasional dessert or sweet treat following the 80/20 (or 90/10) principle, and you will not be falling off the wagon or damaging yourself!

3. Health-wise, your body is used to a clean diet for 6 days and then you hammer it with junk. Does this sound like the healthiest way to treat yourself? Not to me! Also, your body will likely have a recovery period after your cheat day- especially if you are loading up on carbs (and alcohol as I’ve heard others mention!). I know that in following a paleo/low carb diet, my body doesn’t do well with a lot of carbs at once. Also my alcohol tolerance is pretty low. I can imagine if I had a “binge on alcohol” day at this point, I would be hurting pretty bad the next day or two! Beyond that, by eating carbs or sugar, you are lowering your immunity- and that can equal unwanted colds and flus, especially in the winter.

4. Some people can certainly handle cheat days, just like some people can lose weight on a low fat, high carb diet. But for others, it could be like shooting  yourself in the foot in the attempt to achieve your fitness goals. I’d rather go with the sure thing- and that would be changing the way you view food from a psychological perspective, so that eating healthy becomes easy…and what you desire!

]]> http://healthymindfitbody.com/2010/12/17/the-4-hour-body-and-cheat-days/feed/ 14 59 – The ills of insulin, part 2 http://healthymindfitbody.com/2010/12/14/59-the-ills-of-insulin-part-2/ http://healthymindfitbody.com/2010/12/14/59-the-ills-of-insulin-part-2/#comments Tue, 14 Dec 2010 05:01:42 +0000 admin http://healthymindfitbody.com/?p=1343 (duration 35:00)

In this second half of our discussion of the role insulin plays in fat storage, we cover the last two posts on the weightology.net blog that dispute insulin’s role. Guest Stephanie Murphy again joins us to explore some more of the biochemistry involved, including cell glucose channels and receptors. One of the main controversies seems to be whether insulin is mostly inhibitory or excitatory in nature; we side with the latter, i.e., that insulin is mostly a fat storage hormone (resulting from excess carb consumption). Additionally, insulin adversely affects blood lipid levels, among other systemic issues. Trying to lose weight in the way most “authorities” in the mainstream recommend (low fat/ high carb) is an uphill battle, physically (hormonally) and psychologically. We again conclude that relatively high insulin secretion is detrimental not only to body fat accumulation (for most people), but also to overall health and longevity.

Feel free to vote for Healthy Mind Fit Body Podcast in the “Health/Fitness” category every day until mid-December!
http://www.podcastawards.com/

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Insulin…an Undeserved Bad Reputation by James Krieger
Part 4 – http://weightology.net/weightologyweekly/?page_id=571
Finale – http://weightology.net/weightologyweekly/?p=734

Insulin: understanding its action in health and disease
http://bja.oxfordjournals.org/content/85/1/69.full

Mechanism of action of insulin in diabetic patients: a dose-related effect on glucose production and utilisation
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1604580/pdf/brmedj00125-0013.pdf

Jimmy Moore’s interview: Gary Taubes Update With Preview Of ‘Why We Get Fat’
http://www.thelivinlowcarbshow.com/shownotes/2403/the-return-of-gary-taubes-episode-401/

Michael Eades extensive thoughts on metabolic advantage…
http://www.proteinpower.com/drmike/metabolic-advantage/thermodynamics-and-the-metabolic-advantage/
http://www.proteinpower.com/drmike/weight-loss/low-carb-and-calories-part-2/

Get started on your healthy mind fit body journey!

Feel free to rate and/or review our show on iTunes!

]]> http://healthymindfitbody.com/2010/12/14/59-the-ills-of-insulin-part-2/feed/ 4 (duration 35:00) - In this second half of our discussion of the role insulin plays in fat storage, we cover the last two posts on the weightology.net blog that dispute insulin's role. Guest Stephanie Murphy again joins us to explore some more of the b... (duration 35:00) In this second half of our discussion of the role insulin plays in fat storage, we cover the last two posts on the weightology.net blog that dispute insulin's role. Guest Stephanie Murphy again joins us to explore some more of the biochemistry involved, including cell glucose channels and receptors. One of the main controversies seems to be whether insulin is mostly inhibitory or excitatory in nature; we side with the latter, i.e., that insulin is mostly a fat storage hormone (resulting from excess carb consumption). Additionally, insulin adversely affects blood lipid levels, among other systemic issues. Trying to lose weight in the way most "authorities" in the mainstream recommend (low fat/ high carb) is an uphill battle, physically (hormonally) and psychologically. We again conclude that relatively high insulin secretion is detrimental not only to body fat accumulation (for most people), but also to overall health and longevity. Feel free to vote for Healthy Mind Fit Body Podcast in the "Health/Fitness" category every day until mid-December! http://www.podcastawards.com/ We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Insulin…an Undeserved Bad Reputation by James Krieger Part 4 - http://weightology.net/weightologyweekly/?page_id=571 Finale - http://weightology.net/weightologyweekly/?p=734 Insulin: understanding its action in health and disease http://bja.oxfordjournals.org/content/85/1/69.full Mechanism of action of insulin in diabetic patients: a dose-related effect on glucose production and utilisation http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1604580/pdf/brmedj00125-0013.pdf Jimmy Moore's interview: Gary Taubes Update With Preview Of ‘Why We Get Fat’ http://www.thelivinlowcarbshow.com/shownotes/2403/the-return-of-gary-taubes-episode-401/ Michael Eades extensive thoughts on metabolic advantage... http://www.proteinpower.com/drmike/metabolic-advantage/thermodynamics-and-the-metabolic-advantage/ http://www.proteinpower.com/drmike/weight-loss/low-carb-and-calories-part-2/ Get started on your healthy mind fit body journey! Feel free to rate and/or review our show on iTunes! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 35:00 Efficient Exercise: Intensity and the CZT machine http://healthymindfitbody.com/2010/12/08/efficient-exercise-intensity-and-the-czt-machine/ http://healthymindfitbody.com/2010/12/08/efficient-exercise-intensity-and-the-czt-machine/#comments Wed, 08 Dec 2010 19:27:24 +0000 admin http://healthymindfitbody.com/?p=1331 Last week, I stopped into the Efficient Exercise training studio here in Austin, TX to run through a workout with trainers Keith Norris and Skyler Tanner. They put me on the CZT machines. Here’s the video of me doing my best to fight the machine!

Efficient is definitely a word I would use to describe this workout. Also intense! I honestly don’t think I’ve ever worked so hard in my life in the gym. With each exercise, there is a digital gauge on the screen that tells you how much weight you are pushing, pulling, or lifting. I did 6 reps on 4 exercises. With the first rep, it was easy to give it my all and watch that gauge shoot up to the maximum. But with each successive rep, it became much harder to get anywhere close to that first rep.

Some of this is definitely mental. When doing a shoulder press, for example, on the way down you can literally just let the machine overtake you and relax- or keep pushing all the way until it’s all the way down. This is one thing that makes it different from free weights. It can be far more intense (as it was for me) than just picking up a couple of dumbbells, but this workout is not strictly for people who are already fit! It’s also perfect for someone who is not ready for much weight at all, since this is all about effort, and not amount of weight.

Also, a huge advantage of the CZT is no weights to stack or unload! My least favorite part of strength training.

I love the whole concept of this workout. There wasn’t a ton of rest between each exercise, so I was done with everything in less than 20 minutes. In talking to Skylar and Keith, I learned that this is not a workout you would want to do every other day (thankfully!). Some people will do this once a week as their only workout, or once every two weeks in combination with other exercises. There’s lots of ways to benefit from the CZT, it all depends on your goals and the amount of time you have.

So the outcome? Well, immediately after the workout I felt a bit beat up! I was then as hungry as a horse the rest of the evening, but after eating probably 1000 calories (1/2 a chicken, veggies, fruit, and nuts), I oddly felt a lot of energy the rest of the night. I was slightly sore the next day, and even a little more sore 2 days later, but overall I felt like I got a lot of “bang for my buck”.

Long live efficiency in exercise!

]]> http://healthymindfitbody.com/2010/12/08/efficient-exercise-intensity-and-the-czt-machine/feed/ 4 58 – The ills of insulin, part 1 http://healthymindfitbody.com/2010/12/07/58-the-ills-of-insulin-part-1/ http://healthymindfitbody.com/2010/12/07/58-the-ills-of-insulin-part-1/#comments Tue, 07 Dec 2010 02:18:47 +0000 admin http://healthymindfitbody.com/?p=1323 (duration 31:30)

In this show, guest and friend Stephanie Murphy joins us to address a series of posts on the weightology.net blog that dispute the insulin factor in weight management. Stephanie’s academic background is in biochemistry and she’s currently in the midst of her MD/PhD program at Dartmouth. In this first half of our discussion, we explore the nature of insulin and glucose metabolism. Contrary to weightology.net’s claims, relatively high insulin secretion is detrimental not only to body fat accumulation (for most people), but also to overall health and longevity. A high carb eating regimen causes relatively more insulin secretion, which tends to suppress the immune system and contribute to a cascade of hormonal changes involving inflammation–thus, a higher risk of chronic diseases.

Feel free to vote for Healthy Mind Fit Body Podcast in the “Health/Fitness” category every day until mid-December!
http://www.podcastawards.com/

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Jimmy Moore’s informative podcast
http://www.thelivinlowcarbshow.com/shownotes/

Insulin…an Undeserved Bad Reputation by James Krieger
part 1 – http://weightology.net/weightologyweekly/?page_id=319

http://en.wikipedia.org/wiki/Eicosanoid

Stephanie and Mike’s podcast
http://porctherapy.com

Liberty in your lifetime…
http://freestateproject.org

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/12/07/58-the-ills-of-insulin-part-1/feed/ 0 (duration 31:30) - In this show, guest and friend Stephanie Murphy joins us to address a series of posts on the weightology.net blog that dispute the insulin factor in weight management. Stephanie's academic background is in biochemistry and she's cur... (duration 31:30) In this show, guest and friend Stephanie Murphy joins us to address a series of posts on the weightology.net blog that dispute the insulin factor in weight management. Stephanie's academic background is in biochemistry and she's currently in the midst of her MD/PhD program at Dartmouth. In this first half of our discussion, we explore the nature of insulin and glucose metabolism. Contrary to weightology.net's claims, relatively high insulin secretion is detrimental not only to body fat accumulation (for most people), but also to overall health and longevity. A high carb eating regimen causes relatively more insulin secretion, which tends to suppress the immune system and contribute to a cascade of hormonal changes involving inflammation--thus, a higher risk of chronic diseases. Feel free to vote for Healthy Mind Fit Body Podcast in the "Health/Fitness" category every day until mid-December! http://www.podcastawards.com/ We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Jimmy Moore's informative podcast http://www.thelivinlowcarbshow.com/shownotes/ Insulin…an Undeserved Bad Reputation by James Krieger part 1 - http://weightology.net/weightologyweekly/?page_id=319 http://en.wikipedia.org/wiki/Eicosanoid Stephanie and Mike's podcast http://porctherapy.com Liberty in your lifetime... http://freestateproject.org bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 31:31 7 Tips to Get Back on Track After Overeating http://healthymindfitbody.com/2010/11/29/7-tips-to-get-back-on-track-after-overeating/ http://healthymindfitbody.com/2010/11/29/7-tips-to-get-back-on-track-after-overeating/#comments Mon, 29 Nov 2010 18:37:11 +0000 Kevin http://healthymindfitbody.com/?p=1300 In this season-of-indulgence, I wanted to give you some ideas on what to do AFTER you have overdone a meal, which can happen if you’re not careful! The best way to avoid the problems that come with overeating carbs (like extra fat gained and weakened immune system) are to…not overdo it! But just in case this plan fell through, here is plan B:

1. Don’t beat yourself up. So you overate at one meal. It happens. Give yourself some empathy, and get right back to a smart low carb paleo type meal the very next time you eat. One slip doesn’t mean that you’ve “fallen off the wagon”- it just means that you had one slip!

2. Skip the sugar. For a while at least. If you overdid dessert, it can be easy to fall back into carb addictions by continuing to eat sugar. Cut sugar out for a few days after a slip, and you’ll be just fine.

3. Eat plenty of fat. When you overeat with carbs, if you’re not careful it can lead to more carbs with each meal. Instead of opting for rolls and pasta, next time, do extra olive oil or guacamole.

4. Move. I don’t mean move out of your house, I mean, just move your body! Just walking every day can do amazing things for your health and fitness levels. Your mood will improve as an added bonus.

5. Set goals. You “carbed up” at Thanksgiving? Okay…now is a great time to enter that New Years 5k…or even just shoot for smaller goals like cutting out sodas in December.

6. Sleep! Sleep is so underrated when it comes to your health and fitness. Most people need between 7-9 hours. The more you can get, the less likely you are going to wake up exhausted, depressed, and surrounded by McDonalds Big Mac wrappers.

7. Get centered. Holidays can be stressful and lead to emotional eating. Become conscious of everything you are eating, accept your slips, and bounce back as fast as you can.

8. BONUS! If you are worried about “slipage” and what the results could be to your waist and gut, download our ebook and start doing some of the written exercises immediately. Once you have the self-knowledge, it is MUCH easier to stay on track through the holidays so that you don’t have to worry about “New Years Resolutions”. Right now through Tuesday, November 30th, we are offering a 10% discount on all our products- including the book and audio book! To get your discount just go to:

http://getyourperfectweight.com

and use discount code “HOLIDAZE” (all caps)

I want everyone to be able to make it through the holidays without the notorious “5-7 pound weight gain” and actually be able to LOSE weight while not counting calories or making sacrifices. So to give you that extra incentive, we’re discounting the products just until this Tuesday!

Just head to http://getyourperfectweight.com and put in the discount code “HOLIDAZE” when you are checking out for the 10% discount.

To your Healthy Mind and Fit Body!
Kevin

]]> http://healthymindfitbody.com/2010/11/29/7-tips-to-get-back-on-track-after-overeating/feed/ 0 57 – Tis the season to challenge eating myths http://healthymindfitbody.com/2010/11/29/57-tis-the-season-to-challenge-eating-myths/ http://healthymindfitbody.com/2010/11/29/57-tis-the-season-to-challenge-eating-myths/#comments Mon, 29 Nov 2010 00:33:34 +0000 admin http://healthymindfitbody.com/?p=1294 (duration 17:59)

In this show, we address some of the myths surrounding foods and eating during the holiday season. From gaining weight to so-called food “comas,” the primary culprit is over-doing the carbs, not simply the portion sizes. Beware the marshmallow toppings and all the other sweets, which can really throw off your carbs-to-protein and fat ratios. As during the rest of the year, you want to be burning fat for energy, not carbs. Eating mindfully is one major key to this process, particularly in social situations with not-so-encouraging or knowledgeable influences. Being an independent thinker is crucial in this age of all kinds of dogmatism.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

The Pilgrims and Property Rights: How our ancestors got fat & happy
http://www.youtube.com/watch?v=66QdQErc8JQ

The Truth about Holiday Eating
http://www.cookinglight.com/eating-smart/nutrition-101/the-truth-about-holiday-eating-00400000001262/

Are We Getting Nutrition All Wrong? by Shantanu Nundy, M.D.
http://www.psychologytoday.com/blog/beyond-apples/201011/are-we-getting-nutrition-all-wrong

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/11/29/57-tis-the-season-to-challenge-eating-myths/feed/ 2 (duration 17:59) - In this show, we address some of the myths surrounding foods and eating during the holiday season. From gaining weight to so-called food "comas," the primary culprit is over-doing the carbs, not simply the portion sizes. (duration 17:59) In this show, we address some of the myths surrounding foods and eating during the holiday season. From gaining weight to so-called food "comas," the primary culprit is over-doing the carbs, not simply the portion sizes. Beware the marshmallow toppings and all the other sweets, which can really throw off your carbs-to-protein and fat ratios. As during the rest of the year, you want to be burning fat for energy, not carbs. Eating mindfully is one major key to this process, particularly in social situations with not-so-encouraging or knowledgeable influences. Being an independent thinker is crucial in this age of all kinds of dogmatism. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: The Pilgrims and Property Rights: How our ancestors got fat & happy http://www.youtube.com/watch?v=66QdQErc8JQ The Truth about Holiday Eating http://www.cookinglight.com/eating-smart/nutrition-101/the-truth-about-holiday-eating-00400000001262/ Are We Getting Nutrition All Wrong? by Shantanu Nundy, M.D. http://www.psychologytoday.com/blog/beyond-apples/201011/are-we-getting-nutrition-all-wrong bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 18:00 Variety is the key http://healthymindfitbody.com/2010/11/23/variety-is-the-key/ http://healthymindfitbody.com/2010/11/23/variety-is-the-key/#comments Tue, 23 Nov 2010 21:38:44 +0000 Kevin http://healthymindfitbody.com/?p=1289 For both fitness and nutrition, variety seems to be one of the keys to both getting the most of of it and enjoying yourself in the process.

For example, fitness (as discussed in the interview podcast with Keith Norris) is not a one-size-fits-all solution by any means. For years I did basically the same exercise every week- 2 swims, 2-3 runs, 1-2 strength training sessions and 1 yoga session if I had time.

In 2010, I have become much more interesting! For example, here was my previous week of workouts:

Saturday: Yoga
Sunday: Natural Movement in the park
Monday: Swim
Tuesday: Jog
Wednesday: Rest
Thursday: Strength training in the gym
Friday: Mini-natural movement session in the park

I’m super excited about my fitness now, because I’m doing a combination of measurable activities (like weights & yoga) that I can compare week-to-week progress on, to more free-flowing workouts, like the natural movement stuff (well even these workouts are measurable, but I’m usually trying new things and working on different systems each time).

Nutrition is the same way. I eat a lot of paleo-style meals, and I really enjoy them. But I tend to do a lot of what’s easy (i.e. ground beef with tomato sauce, mixed veggies, avocado), and I’ve been adding variety lately. For example, my breakfasts tend to be pretty boring- revolving around only 2 or maybe 3 different things that I make. I recently added a new one into the rotation (paleo pancakes!) and it’s giving me excitement to make breakfast again! Getting new, interesting recipes is the key here and there are so many great resources for that now (some mentioned in my last post on the 10 blogs!).

I think this is one of the most important things that the Paleo movement is bringing to the table. In paleolithic days, there was a much more free-flowing approach to exercise, and more importantly, PLAY! Running on a treadmill (or “deadmill”) has no where near as much intrinsic fun as say climbing a tree, or even running stairs! The enjoyment factor is what is going to keep people going, whether it’s a tasty variety of meals or a taking advantage of one’s natural surroundings or simply becoming aware of what activities are enjoyable and which ones feel like a chore.

]]> http://healthymindfitbody.com/2010/11/23/variety-is-the-key/feed/ 0 56 – Man v. food, metabolic advantage http://healthymindfitbody.com/2010/11/21/56-man-v-food-metabolic-advantage/ http://healthymindfitbody.com/2010/11/21/56-man-v-food-metabolic-advantage/#comments Sun, 21 Nov 2010 18:47:51 +0000 admin http://healthymindfitbody.com/?p=1284 (duration 16:06)

In this show, we follow up with last week’s episode discussing the junk food diet and calories. We also explore excessive calorie consumption in relation to Adam, the host of Man v. Food on the Travel Channel. Needless to say, “getting the t-shirt” takes a toll on the body. Did paleo humans eat low-carb? By today’s SAD (Standard American Diet) standards, yes, even though some ate moderate carb diets (~40% of calories). So, should we go on a snack-food diet in order to prove it’s bad effects? We conclude no, as we address a listener’s points, one of which was for us to increase our caloric intake to see if we’d gain body fat and adversely affect blood readings. Fortunately, such studies have been done (clinical and controlled, not just anecdotal), showing the beneficial effects of what Atkins noted as “metabolic advantage.” In other words, as long as your insulin secretion remains low (as a result of eating low carb), increasing fat intake will typically not cause increases in body fat. The same can’t be said for most people who increase their carb intake, since those extra carbs will tend to be stored as fat and kept there, courtesy of insulin.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Adam takes a bite out of Washington, DC
http://www.travelchannel.com/TV_Shows/Man_V_Food/Episodes_Travel_Guides/Episode_Washington_Dc

Kevin’s new post about important blogs to follow
http://healthymindfitbody.com/2010/11/17/the-10-most-important-blogs-you-should-be-reading-if-you-care-about-your-health/

further reading on metabolic advantage…

Is a Calorie Really a Calorie? Metabolic Advantage of Low-Carbohydrate Diets
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129158/

Dr. Michael Eades has extensive and comprehensive posts on the subject of food metabolism
http://www.proteinpower.com/drmike/ketones-and-ketosis/karl-popper-metabolic-advantage-and-the-c57bl6-mouse/
http://www.proteinpower.com/drmike/metabolism/overfeeding-and-metabolic-advantage/
http://www.proteinpower.com/drmike/weight-loss/ac-fat-loss-bible-critique-part-ii/

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/11/21/56-man-v-food-metabolic-advantage/feed/ 4 (duration 16:06) - In this show, we follow up with last week's episode discussing the junk food diet and calories. We also explore excessive calorie consumption in relation to Adam, the host of Man v. Food on the Travel Channel. Needless to say, (duration 16:06) In this show, we follow up with last week's episode discussing the junk food diet and calories. We also explore excessive calorie consumption in relation to Adam, the host of Man v. Food on the Travel Channel. Needless to say, "getting the t-shirt" takes a toll on the body. Did paleo humans eat low-carb? By today's SAD (Standard American Diet) standards, yes, even though some ate moderate carb diets (~40% of calories). So, should we go on a snack-food diet in order to prove it's bad effects? We conclude no, as we address a listener's points, one of which was for us to increase our caloric intake to see if we'd gain body fat and adversely affect blood readings. Fortunately, such studies have been done (clinical and controlled, not just anecdotal), showing the beneficial effects of what Atkins noted as "metabolic advantage." In other words, as long as your insulin secretion remains low (as a result of eating low carb), increasing fat intake will typically not cause increases in body fat. The same can't be said for most people who increase their carb intake, since those extra carbs will tend to be stored as fat and kept there, courtesy of insulin. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Adam takes a bite out of Washington, DC http://www.travelchannel.com/TV_Shows/Man_V_Food/Episodes_Travel_Guides/Episode_Washington_Dc Kevin's new post about important blogs to follow http://healthymindfitbody.com/2010/11/17/the-10-most-important-blogs-you-should-be-reading-if-you-care-about-your-health/ further reading on metabolic advantage... Is a Calorie Really a Calorie? Metabolic Advantage of Low-Carbohydrate Diets http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129158/ Dr. Michael Eades has extensive and comprehensive posts on the subject of food metabolism http://www.proteinpower.com/drmike/ketones-and-ketosis/karl-popper-metabolic-advantage-and-the-c57bl6-mouse/ http://www.proteinpower.com/drmike/metabolism/overfeeding-and-metabolic-advantage/ http://www.proteinpower.com/drmike/weight-loss/ac-fat-loss-bible-critique-part-ii/ bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 16:07 The 10 Most Important Blogs You Should Be Reading…if you care about your health http://healthymindfitbody.com/2010/11/17/the-10-most-important-blogs-you-should-be-reading-if-you-care-about-your-health/ http://healthymindfitbody.com/2010/11/17/the-10-most-important-blogs-you-should-be-reading-if-you-care-about-your-health/#comments Wed, 17 Nov 2010 22:11:52 +0000 Kevin http://healthymindfitbody.com/?p=1217 There is a vast amount of information on the Internet regarding fitness, nutrition, and weight loss. Because of the potential problem of information overload, I’ve boiled it down to 10 relevant blogs for the optimal health seeker. I asked each blogger the question “What are the three most important things you would like visitors to your site to take away?”

Here is the list, in no particular order, with a quick summary of what they are about and a quote from the author:

1. Robb Wolf
http://robbwolf.com

Robb’s site has both a blog and podcast. I’ve found it to be a great resource for Paleo nutrition.

What are the three most important things you would like visitors to your site to take away?

“1- The basics of the Paleo Diet.

2- Health and performance benefits of a Paleo lifestyle.

3- How to actually DO the Paleo diet.”

2. Livin La Vida Low Carb/Jimmy Moore
http://livinlavidalowcarb.com

Jimmy also has a blog and a podcast, covering many angles of low carb dieting.

What are the three most important things you would like visitors to your site to take away?

“1- First, the goal is to offer up encouragement for people who have been discouraged by the gulf of misinformation that’s out there about diet and health. The last thing people need to see on a blog about this subject is more of the same old blame game that it’s your fault if a high-carb, low-fat diet isn’t working. You’ll never find that on my blog.

2- Second, I provide education about what the right way to eat, exercise, and live as healthy as you can. Citing the latest studies, interviewing the experts in the field, and researching all the biggest health headlines to cut through the useless chatter, one thing you can count on when you visit the blog is to leave just a little more enlightened than when you came.

3- Finally, and probably most importantly, I want people to be inspired when they come to my blog. Whether it’s by my own success story or something they read about someone else’s journey, there’s just something about the power of a changed life that can empower others to do it do. Ultimately, everything I do is centered around providing inspiration that will catapult people to produce changes in their life that will make them happier and healthier than before. If that happens, then my mission in this world has been accomplished.”

3. Free the Animal/Richard Nikoley
http://freetheanimal.com

Richard’s popular blog is a great resource for practical information on Paleo/Primal eating as well as fitness and natural movement.

What are the three most important things you would like visitors to your site to take away?

“1- Visitors to Free the Animal who read through some of the posts there and get a sense of the place should come away with the realization that we don’t advocate a diet but way of eating that satisfies, is delicious and looks appealing (check out the Food Porn category).

2- Second, eating this way has a tremendous positive impact on body composition, energy levels, mood, sense of well-being and sleep.

3- Third, we do things different around here. We’re not afraid of the f-word, or any words for that matter and we simply call things as we see them, sometimes with a bad attitude. So, fourth: you know we’re never lying to you.”

4. Natural Movement/Erwan Le Corre
http://movnat.com

Erwan’s MovNat is light years ahead in terms of natural fitness advice (as it harkens back to primitive times).

What are the three most important things you would like visitors to your site to take away?

“1- For now, the take-aways are mostly *perception* (approach, philosophy) and * inspiration*.

2- It is the philosophy that people are universally drawn to. It inspires them to look at fitness with a new angle.

3- But then, MovNat is not just jumping around, it’s how you can effectively, efficiently and safely move naturally (in any setting in fact).”

5. Tom Naughton
http://fathead-movie.com

Tom is the creator of the hilarious and informative documentary Fat Head, and his blog pulls no punches, whether it’s a discussion on nutrition, weight loss, emotions, science or politics.

What are the three most important things you would like visitors to your site to take away?

“1- The standard dietary advice is a load of bologna, so don’t listen to it.

2- If you want to become healthier, here’s the most important step: no sugar, no grains.

3- Real health comes from eating real food.”

6. Everyday Paleo/Sarah Fragoso
http://everydaypaleo.com

Sarah’s blog is a great resource for Paleo recipes, and planning your healthy, fit life while balancing family life and a busy schedule.

What are the three most important things you would like visitors to your site to take away?

“1. Be prepared. Being busy is not an excuse! Planning ahead is imperative when managing feeding a family, taking care of oneself, and fitting in exercise.

2. You AND the kids should be eating healthy – get rid of the junk and get the children involved in meal prep and planning – you will be AMAZED at the foods your kids will eat when they are allowed to help make it!

3. Even a novice can make great tasting Paleo meals and eating healthy is not boring or tasteless but much rather the exact opposite.”

7. Matt Metzgar
http://mattmetzgar.com

Matt’s blog is a unique resource for the Paleo life, including the scientific studies to back up the facts.

What are the three most important things you would like visitors to your site to take away?

“1- The Paleo model can be extended beyond diet to overall lifestyle. Here you are talking about things like sleep, socializing, child-raising, outdoor activity, etc. Usually the more you can mimic the Paleo times across different aspects of life, the better.

2- Paleo does not equal low-carb. The latest research shows that Paleolithic diets were 39-40% carbohydrate. While some people might feel better or heal on a low-carb diet in the short run, the data shows Paleo diets were moderate carb.

3- I hope readers learn not to just take my word for things. I link to abstracts and studies, and so I hope readers look at things and make up their own minds.”

8. Josef Brandenberg
http://josefbrandenberg.com

Josef is a personal trainer and has great articles based on his real life experiences, both with his own path to health and with his clients.

What are the three most important things you would like visitors to your site to take away?

“1- The absolute most important thing I want people to take away from my blog is that a healthy human body does not get fat. Portion control is something that should take care of itself. If you have the physiological desire to eat too much, then there is something else going on. Your fat cells are not trash cans that just gobble up whatever swims by in the blood. The first place to look is at your diet – some calories just make you hungry: canola oil, refined carbs, etc. Switch over to real food—meat, veggies, fruit, real fats; and you will find that your appetite is automatically regulated appropriately.

2- The second place to look is at what you do – aerobic exercise simply does not work for fat loss, in fact it might actually inhibit fat loss. Resistance and interval work will get you excellent results, put you at less risk for injury and save you hours and hours per week. It’s all upside and NO downside.

3- Finally, for all of the women, throw away your scale. The numbers on the scale do not reflect how you look with or without clothes. It is entirely possible to drop 2 sizes (like 12 to 8) and not lose a single pound. (Just in case your math isn’t very good 8 is less than 12 - smaller clothes, not bigger because of the extra muscle.).”

9. Art De Vany
http://arthurdevany.com

Art’s blog is a definite must for anyone who wants to learn more about fitness from an evolutionary standpoint.

What are the three most important things you would like visitors to your site to take away?

“1- The relaxed and sound way to recover the healthy lean body and active, yet peaceful, mind that are our genetic legacy is to mimic, within the limits of modern foods and work, the health-giving activity patterns and diet of our ancestors.

2- The evolutionary model is a filter that helps you screen out conflicting, incorrect, and biased diet and clinical studies so you can make your own choices rather than being influenced by the “latest” study (which is probably wrong—only about half of them stand up even when they are done according to the double-blind, Gold Standard, of research—or shows such a minor effect that it is pointless).

3- Disrupted insulin signalling, inflammation, and chronic stress are the enemies. These are easy to alter if you understand the influence of evolution on the human species.”

10. Keith Norris
http://theorytopractice.wordpress.com

Keith has a lifelong passion for fitness and it shows in his usual comprehensive blog posts discussing efficient exercise.

What are the three most important things you would like visitors to your site to take away?

“1- I want people to realize, first and foremost, that the realization of, and maintenance of, optimal health need not be an all-encompassing, full-time endeavor.

2- Coupling a Paleo diet with workouts that are brief, brutal, basic and infrequent is key to obtaining top-notch health.

3- It’s not the amount of training that the body can endure that is all that surprising, but just how little high-intensity stimulus is required for optimal results.”

11. Your Recommendation

Which blog would you add, or what blogs do you look at that you find helpful in the realm of getting healthy and staying fit? Please comment below!

]]> http://healthymindfitbody.com/2010/11/17/the-10-most-important-blogs-you-should-be-reading-if-you-care-about-your-health/feed/ 38 55 – The Twinkie diet and the mistaken calorie theory http://healthymindfitbody.com/2010/11/13/55-the-twinkie-diet-and-the-mistaken-calorie-theory/ http://healthymindfitbody.com/2010/11/13/55-the-twinkie-diet-and-the-mistaken-calorie-theory/#comments Sat, 13 Nov 2010 13:03:05 +0000 admin http://healthymindfitbody.com/?p=1212 (duration 27:26)

In this show, we discuss the controversy over the so-called junk food (or twinkie or snack-cake) diet done by Mark Haub, a professor of human nutrition at Kansas State University. What looms large in this news item is the calorie theory of weight loss, which has been invalidated by the clinical and empirical evidence, yet it continues to be promoted as the primary way to understand weight loss. We suspect Haub lost weight and his blood lipid profiles improved because he lowered his carbohydrate intake, not because he lowered his caloric intake per se. (As science journalist Gary Taubes noted in his very well-researched book Good Calories Bad Calories, the hormone insulin is the main factor in obesity and weight loss.) Also, it’s vital to note that Haub’s health could have been improved considerably more by eating in a low-carb/paleo/primal way, thus lowering his blood insulin levels, than by consuming junk food. So, should we go on a snack-food diet in order to prove it’s bad effects? ;) While we don’t recommend it for anyone who’s concerned about their health, at some point better nutritional information will generate a demand for better food choices in the marketplace.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Twinkie diet helps nutrition professor lose 27 pounds by Madison Park
http://edition.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html

Not exactly the health food section…
http://www.littledebbie.com/products/cakes_brownies.asp

Tom Venudo’s continued promotion of the specious calorie theory of weight loss…
http://www.burnthefatblog.com/archives/2010/11/the_twinkie_diet.php

“A calorie is a calorie” violates the second law of thermodynamics by Richard D Feinman and Eugene J Fine
http://www.nutritionj.com/content/3/1/9

Chapter Six – Calories by Dr. James Carlson
http://drjamescarlson.com/content.aspx?idx=44

Mark Haub’s dietary log…
http://www.facebook.com/pages/Prof-Haubs-Diet-Experiments/152304481454281

Jimmy Moore’s germane blog and forum thread…
http://livinlavidalowcarb.com/blog/did-kansas-state-nutrition-professor-dr-mark-haub-really-go-on-a-little-debbie-snack-cake-diet/9226
http://www.livinlowcarbdiscussion.com/showthread.php?tid=5278&pid=113826#pid113826

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/11/13/55-the-twinkie-diet-and-the-mistaken-calorie-theory/feed/ 0 (duration 27:26) - In this show, we discuss the controversy over the so-called junk food (or twinkie or snack-cake) diet done by Mark Haub, a professor of human nutrition at Kansas State University. What looms large in this news item is the calorie th... (duration 27:26) In this show, we discuss the controversy over the so-called junk food (or twinkie or snack-cake) diet done by Mark Haub, a professor of human nutrition at Kansas State University. What looms large in this news item is the calorie theory of weight loss, which has been invalidated by the clinical and empirical evidence, yet it continues to be promoted as the primary way to understand weight loss. We suspect Haub lost weight and his blood lipid profiles improved because he lowered his carbohydrate intake, not because he lowered his caloric intake per se. (As science journalist Gary Taubes noted in his very well-researched book Good Calories Bad Calories, the hormone insulin is the main factor in obesity and weight loss.) Also, it's vital to note that Haub's health could have been improved considerably more by eating in a low-carb/paleo/primal way, thus lowering his blood insulin levels, than by consuming junk food. So, should we go on a snack-food diet in order to prove it's bad effects? ;) While we don't recommend it for anyone who's concerned about their health, at some point better nutritional information will generate a demand for better food choices in the marketplace. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Twinkie diet helps nutrition professor lose 27 pounds by Madison Park http://edition.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html Not exactly the health food section... http://www.littledebbie.com/products/cakes_brownies.asp Tom Venudo's continued promotion of the specious calorie theory of weight loss... http://www.burnthefatblog.com/archives/2010/11/the_twinkie_diet.php "A calorie is a calorie" violates the second law of thermodynamics by Richard D Feinman and Eugene J Fine http://www.nutritionj.com/content/3/1/9 Chapter Six - Calories by Dr. James Carlson http://drjamescarlson.com/content.aspx?idx=44 Mark Haub's dietary log... http://www.facebook.com/pages/Prof-Haubs-Diet-Experiments/152304481454281 Jimmy Moore's germane blog and forum thread... http://livinlavidalowcarb.com/blog/did-kansas-state-nutrition-professor-dr-mark-haub-really-go-on-a-little-debbie-snack-cake-diet/9226 http://www.livinlowcarbdiscussion.com/showthread.php?tid=5278&pid=113826#pid113826 bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 27:26 The Paleo Solution by Robb Wolf: Book Review http://healthymindfitbody.com/2010/11/09/the-paleo-solution-by-robb-wolf-book-review/ http://healthymindfitbody.com/2010/11/09/the-paleo-solution-by-robb-wolf-book-review/#comments Tue, 09 Nov 2010 22:11:20 +0000 Kevin http://healthymindfitbody.com/?p=1193 Having read many books about nutrition/fitness/health, especially in the low carb and paleo/primal arenas, I wasn’t sure if I could be excited about yet another one…yet, I was thrilled to read Robb Wolf’s Paleo Solution: The Original Human Diet!

(Being an avid listener to his podcast, I have to admit I was chomping at the bit to devour the book!)

The book is science and relevant data written in a humorous and entertaining fashion, with tons of real world evidence (much like Wolf’s podcast at http://robbwolf.com).

Robb tells his story and the stories of several people who he trains, gets into the nitty-gritty of paleo nutrition (or as I like to call it, “nutrition”!), including the problem with grains, the significance of sleep and stress when it comes to our health, and how to implement the paleo lifestyle, EASILY!

I specifically liked all the tips he gives along the way, and the 30-day meal plan (I’ve already tried the Quick Paleo Pancakes and the Sloppy Joes…thumbs up to both!).

I think this book covers it all when it comes to your physical health. The fact that it is a fun and easy read as well as enlightening allows me to have no reservations in recommending it to the bio-chemistry fitness geek and the couch potato lay-person at the same time.

Even though I’m already a paleo guy, I learned a lot of new information that I have begun to implement and reap the benefits from. Whatever level of knowledge you may think you have, reading this book is sure to lift your health and your spirits!

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]]> http://healthymindfitbody.com/2010/11/09/the-paleo-solution-by-robb-wolf-book-review/feed/ 0 54 – Fitness theory to practice with guest Keith Norris http://healthymindfitbody.com/2010/11/05/54-fitness-theory-to-practice-with-guest-keith-norris/ http://healthymindfitbody.com/2010/11/05/54-fitness-theory-to-practice-with-guest-keith-norris/#comments Fri, 05 Nov 2010 19:12:28 +0000 admin http://healthymindfitbody.com/?p=1189 (duration 39:26)

In this episode, Kevin interviews fitness enthusiast and trainer Keith Norris, and they discuss the motivational aspects of peak performance and many of the finer points of maintaining a fit body and healthy lifestyle. For example, in order to ensure that you get your workouts, train in the morning or schedule an appointed time, which you’ll be less likely to let slide. Keith’s idea of “Physical Culture high life” entails realizing and experiencing the positive mental components and mind/body integration benefits of physical training, such as high intensity interval workouts. The ability to focus and the ability to apply intensity are two keys to fitness psychology (“brief, brutal, and basic,” as Keith says). Learning to “listen to your body” is also an important aspect of your overall wellness. Our knowledge of exercise science is ever-expanding, and implementing reasonable rules of thumb instead of meticulously calculating things helps to keep everything in perspective and serve your well-being. You are “an experiment of one,” so make sure to question “authorities” and be the scientist of your own body.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Keith Norris’ site
http://theorytopractice.wordpress.com/
his related site
http://efficientexerciseaustin.wordpress.com/

http://en.wikipedia.org/wiki/Louie_Simmons

Dr. Stuart M. McGill’s spinal insights
http://www.backfitpro.com/

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/11/05/54-fitness-theory-to-practice-with-guest-keith-norris/feed/ 0 (duration 39:26) - In this episode, Kevin interviews fitness enthusiast and trainer Keith Norris, and they discuss the motivational aspects of peak performance and many of the finer points of maintaining a fit body and healthy lifestyle. For example, (duration 39:26) In this episode, Kevin interviews fitness enthusiast and trainer Keith Norris, and they discuss the motivational aspects of peak performance and many of the finer points of maintaining a fit body and healthy lifestyle. For example, in order to ensure that you get your workouts, train in the morning or schedule an appointed time, which you'll be less likely to let slide. Keith's idea of "Physical Culture high life" entails realizing and experiencing the positive mental components and mind/body integration benefits of physical training, such as high intensity interval workouts. The ability to focus and the ability to apply intensity are two keys to fitness psychology ("brief, brutal, and basic," as Keith says). Learning to "listen to your body" is also an important aspect of your overall wellness. Our knowledge of exercise science is ever-expanding, and implementing reasonable rules of thumb instead of meticulously calculating things helps to keep everything in perspective and serve your well-being. You are "an experiment of one," so make sure to question "authorities" and be the scientist of your own body. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Keith Norris' site http://theorytopractice.wordpress.com/ his related site http://efficientexerciseaustin.wordpress.com/ http://en.wikipedia.org/wiki/Louie_Simmons Dr. Stuart M. McGill's spinal insights http://www.backfitpro.com/ bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 39:26 Pancakes in Paradise http://healthymindfitbody.com/2010/11/04/pancakes-in-paradise/ http://healthymindfitbody.com/2010/11/04/pancakes-in-paradise/#comments Thu, 04 Nov 2010 17:38:06 +0000 Kevin http://healthymindfitbody.com/?p=1178 I’m in San Diego this week and the Santa Ana winds are blowing. I can’t imagine wanting to be many other places, high temperatures reaching the high-80′s and cooling off nicely to the low 60′s at night. Today, I’m planning to do a quick natural movement workout a little before noon, and soaking up a little sun for vitamin D production!

But this morning I sinned! When I travel, I try not to worry about being perfect paleo or even perfect low carb. I go with the Pareto 80/20 principle (or more like 90/10 in my case), and still eat low carb and paleo as much as possible, but figure that I’m going to be doing a little more of that 10% than usual on these days.

So this morning, I slipped and had a regular, straight up pancake with my breakfast, equipped with butter and maple syrup. The rest of my breakfast was paleo to the max- scrambled eggs, bacon, and some fruit. This was at a cafe and the pancake came with the breakfast that I ordered, and it was one of those huge pancakes! I saved it to the end and ate half of it and felt like I didn’t need any more. It tasted GOOD, but my body told me that this was a strange new food I was giving it. I didn’t have any digestive issues but definitely had a different feel.

And, I’m not freaking out about it!

This will not be the last “slip” on this trip, but I after going to the store yesterday, I am now traveling with apples, avocadoes, macadamia nuts, and beef jerky, so it’s not likely that I will be jumping on the high carb train again anytime soon!

Just for fun, here’s a hilarious video I came across from a guy who stumbled upon a double rainbow:

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]]> http://healthymindfitbody.com/2010/11/04/pancakes-in-paradise/feed/ 4 Did you have a healthy Halloween? http://healthymindfitbody.com/2010/11/01/did-you-have-a-healthy-halloween/ http://healthymindfitbody.com/2010/11/01/did-you-have-a-healthy-halloween/#comments Mon, 01 Nov 2010 22:49:36 +0000 Kevin http://healthymindfitbody.com/?p=1167 This year, I avoided the temptation to write up a pre-halloween blog post warning of all the dangers of eating candy, sending your insulin levels through the roof and getting sick a coupe weeks later. I also avoided telling anyone to avoid candy, or giving people advice on other tips & tricks to have a happy, healthy halloween.

Nope, this year I decided to lay low. Some people are going to do what they can to make things healthier, like handing out various types of so-called “health” snacks (I REALLY hope none of the paleo people actually handed out beef jerky!). Others will just let their guard down and scarf down the Snickers, Milky Ways, and Mounds bars to their hearts’ content. And still others will refuse to participate completely and not even acknowledge the silly holiday!

So now that the day is past, how do you feel? Did you charge it with the trick-or-treaters and pick up pillow cases full of candy? Did your kids bring home some “treats”? Or did you stick with what works and gives you energy, a low carb diet, and buck the trend of eating junk on the 31st and the days to follow?

If you broke down and indulged in wrapped up pieces of candy, all is not lost! No need to beat yourself up, no need to feel bad. All you need to do is pick right back up and get back to what you know is healthy.

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]]> http://healthymindfitbody.com/2010/11/01/did-you-have-a-healthy-halloween/feed/ 0 To Snack or Not to Snack? That is the question… http://healthymindfitbody.com/2010/10/27/to-snack-or-not-to-snack-that-is-the-question/ http://healthymindfitbody.com/2010/10/27/to-snack-or-not-to-snack-that-is-the-question/#comments Wed, 27 Oct 2010 15:10:59 +0000 Kevin http://healthymindfitbody.com/?p=1142 Do you eat 3 solid square meals a day? Do you perhaps only eat 2 meals a day?

Or, do you eat 5 or 6 times with smaller meals?

There typically 2 camps when it comes to healthy eating. When I was growing up, it was ALWAYS 3 meals a day. I didn’t get many snacks (well of course the occasional Ho Ho or Ding Dong!), and as hungry as I could get I was always instructed to “wait until dinner” and not to “ruin my appetite”.

When I got older, and discovered the Zone diet, I began eating fewer carbs and eating more often. This worked like a charm! Instead of eating breakfast at 7:00, and be starving by 11, I would eat at 7, 10, 1, 5, and 8! My meals became smaller. I felt better, and I was rarely as hungry as I used to be.

Part of why this was working so well is that before, I would just wait to eat and I’d be so hungry that I’d eat 3 sandwiches or something. Of course, part of the problem was that I was eating way too many carbs, and they were not keeping me full. So switching to more protein and fat was a huge improvement.

Now that I’m eating more paleo, I do notice that I do not have as much need for snacking. However, I still don’t often have time to make and eat a big enough meal to keep me satisfied for 6 hours. So, I still snack here and there.

Example #1: I’m working on an article. It’s 11:45 a.m. My stomach is starting to growl. I know I will be finished with this article by 12:30, but I just need a little energy to be able to think clearly for that 45 minutes. So, I eat a handful of almonds and finish the article at 12:30, when I have lunch.

Example #2: I eat lunch at 12:30. I have a 40-minute workout planned for 5:30. I have a good sized paleo lunch, but by 5:30 I need a little more fuel to have the energy to get through my workout, otherwise, I will crash and burn. So eat some jerky, nuts, and a few berries around 4:30, which carry me through my workout and satiated until dinner.

I have friends who can go all day without eating. Great for them! I think this just shows how we are all built a little differently. If I skip breakfast, I will not be functioning very well until I can get food in me. If I skip lunch I will have a headache until I can eat.

Bigger meals do help, but healthy snacking can be a great way to make sure you have energy all day and are not tempted to overeat at any one sitting.

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]]> http://healthymindfitbody.com/2010/10/27/to-snack-or-not-to-snack-that-is-the-question/feed/ 4 53 – Paleo bites the potato http://healthymindfitbody.com/2010/10/27/53-paleo-bites-the-potato/ http://healthymindfitbody.com/2010/10/27/53-paleo-bites-the-potato/#comments Wed, 27 Oct 2010 15:03:04 +0000 admin http://healthymindfitbody.com/?p=1143 (duration 18:04)

In this show we discuss a couple news items dealing with what paleolithic humans ate and what this means for low-carb eating, or not. Regardless of what group ate what particular foods, in the weight loss journey it’s key to recognize the role that insulin plays in fat storage. We also address an email concerning the nature of carbs and endurance training, as well as potential difficulties in gaining support for the low-carb lifestyle from those close to us. In the process of resolving disputes about diet and food, “nonviolent communication” strategies are amazingly beneficial, which focus on feelings and needs and win/win scenarios that ensure that everyone’s needs get met.

We invite you to join our FB fan page: http://facebook.com/healthymindfitbody

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Paleolithic Europeans Had Bread Along With Meat, Study Says
http://www.nytimes.com/2010/10/19/science/19bread.html

Matt Metzgar: 10 Years Later
http://www.mattmetzgar.com/matt_metzgar/2010/10/10-years-later.html

Cambridge Journals Online – Abstract – Estimated macronutrient and fatty acid intakes from an East African Paleolithic diet
http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=7908053&fulltextType=RA&fileId=S0007114510002679

Can You Be an Endurance Athlete and Primal?
http://www.marksdailyapple.com/jonas-colting/

Interview with Paleo Ironman Triathlete & Author Nell Stephenson – Podcast #31
http://triswimcoachonline.com/tri/interview-with-ironman-triathletepaleo-dieter-nell-stephenson-podcast-31/

Nonviolent Communication: A Language of Life by Marshall B. Rosenberg
http://www.amazon.com/Nonviolent-Communication-Language-Marshall-Rosenberg/dp/1892005034

The Basics of Non Violent Communication 1.1 (extended workshop)
http://www.youtube.com/watch?v=M-129JLTjkQ

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/10/27/53-paleo-bites-the-potato/feed/ 0 (duration 18:04) - In this show we discuss a couple news items dealing with what paleolithic humans ate and what this means for low-carb eating, or not. Regardless of what group ate what particular foods, in the weight loss journey it's key to recogni... (duration 18:04) In this show we discuss a couple news items dealing with what paleolithic humans ate and what this means for low-carb eating, or not. Regardless of what group ate what particular foods, in the weight loss journey it's key to recognize the role that insulin plays in fat storage. We also address an email concerning the nature of carbs and endurance training, as well as potential difficulties in gaining support for the low-carb lifestyle from those close to us. In the process of resolving disputes about diet and food, "nonviolent communication" strategies are amazingly beneficial, which focus on feelings and needs and win/win scenarios that ensure that everyone's needs get met. We invite you to join our FB fan page: http://facebook.com/healthymindfitbody Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Paleolithic Europeans Had Bread Along With Meat, Study Says http://www.nytimes.com/2010/10/19/science/19bread.html Matt Metzgar: 10 Years Later http://www.mattmetzgar.com/matt_metzgar/2010/10/10-years-later.html Cambridge Journals Online - Abstract - Estimated macronutrient and fatty acid intakes from an East African Paleolithic diet http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=7908053&fulltextType=RA&fileId=S0007114510002679 Can You Be an Endurance Athlete and Primal? http://www.marksdailyapple.com/jonas-colting/ Interview with Paleo Ironman Triathlete & Author Nell Stephenson – Podcast #31 http://triswimcoachonline.com/tri/interview-with-ironman-triathletepaleo-dieter-nell-stephenson-podcast-31/ Nonviolent Communication: A Language of Life by Marshall B. Rosenberg http://www.amazon.com/Nonviolent-Communication-Language-Marshall-Rosenberg/dp/1892005034 The Basics of Non Violent Communication 1.1 (extended workshop) http://www.youtube.com/watch?v=M-129JLTjkQ bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 18:05 52 – Is orthorexia a problem http://healthymindfitbody.com/2010/10/19/52-is-orthorexia-a-problem/ http://healthymindfitbody.com/2010/10/19/52-is-orthorexia-a-problem/#comments Tue, 19 Oct 2010 20:50:12 +0000 admin http://healthymindfitbody.com/?p=1136 (duration 25:48)

In this show we discuss the nature of having “rigid” rules for eating. Is there a downside to eating healthily all the time? Further, are there any upsides to not caring much about what you’re consuming? We explore whether healthy eating might become an “obsession” for some and why some view it as pathological. What matters, of course, is what foods you focus on as staples, so there is no need to be overly strict. Your relationship to things that aren’t so healthy, such as “junk food,” also needs attention. Clearly, having the right nutritional info is key in this process, which will help you become more in harmony with your food choices, and they’ll come more naturally. Also, the psychological process of overcoming habits that aren’t so healthy and that may be causing disruption in your life is crucial–so that you can be at peace with yourself.

Tell us about your own “orthorexic” challenges by commenting after this podcast…

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Podcast episode 8 in which we discussed aging…
http://healthymindfitbody.com/2009/11/03/8-slowing-aging-and-staying-young/

Dedication to Healthy Foods Considered an Eating Disorder by George Dvorsky
http://ieet.org/index.php/IEET/more/dvorsky20101012

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/10/19/52-is-orthorexia-a-problem/feed/ 0 (duration 25:48) - In this show we discuss the nature of having "rigid" rules for eating. Is there a downside to eating healthily all the time? Further, are there any upsides to not caring much about what you're consuming? (duration 25:48) In this show we discuss the nature of having "rigid" rules for eating. Is there a downside to eating healthily all the time? Further, are there any upsides to not caring much about what you're consuming? We explore whether healthy eating might become an "obsession" for some and why some view it as pathological. What matters, of course, is what foods you focus on as staples, so there is no need to be overly strict. Your relationship to things that aren't so healthy, such as "junk food," also needs attention. Clearly, having the right nutritional info is key in this process, which will help you become more in harmony with your food choices, and they'll come more naturally. Also, the psychological process of overcoming habits that aren't so healthy and that may be causing disruption in your life is crucial--so that you can be at peace with yourself. Tell us about your own "orthorexic" challenges by commenting after this podcast... Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Podcast episode 8 in which we discussed aging... http://healthymindfitbody.com/2009/11/03/8-slowing-aging-and-staying-young/ Dedication to Healthy Foods Considered an Eating Disorder by George Dvorsky http://ieet.org/index.php/IEET/more/dvorsky20101012 bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 25:48 A Look at Nutrition and Fitness Goals http://healthymindfitbody.com/2010/10/18/a-look-at-nutrition-and-fitness-goals/ http://healthymindfitbody.com/2010/10/18/a-look-at-nutrition-and-fitness-goals/#comments Mon, 18 Oct 2010 21:57:11 +0000 Kevin http://healthymindfitbody.com/?p=1120 I was reading a blog post over at the Theory to Practice site on the idea of progress. This reminded me of a few things in fitness that are super important.

Let’s start with nutrition. I think it is very easy for many people to take an “all or nothing” approach. In other words, they hear something about a diet, and they immediately think or say “Oh I couldn’t do that, it’s too restrictive!” Other reasons given are often that it’s too inconvenient, too expensive or too hard to follow. First, this says nothing about the validity of the diet itself. So yes, it may mean taking more time every day to prepare meals…so is health worth it?

But my point here is not to call out these statements as excuses, but to emphasize that if the idea of overhauling your diet seems overwhelming, why not shoot for small goals? How about some simple things, like cutting sugar intake in half, or replacing that granola bar with a hard boiled egg, or cutting out SOME bread? Achieving these small victories will likely motivate you to keep going and getting closer to a healthy diet.

Fitness is the same way. Maybe you don’t want to run a marathon (nor should you want to! Chronic cardio is real and not good for your health). But goals can help us to get to a new level of fitness. Here are some examples of goals that can put you on that path of seeing visible progress:

-Enter a 5k race. This isn’t going to take up a ton of your time to train, but it’s enough to get you off the couch and out the door.
-Join a CrossFit gym. For whatever reason, I still have not done CrossFit, but I hear great things and I know they are very focused on goals from session to session. And you WILL be challenged no matter what level you start.
-Do super slow workouts in the gym. I’ve been doing variations of this for a couple of years. You can always compare yourself to how you did in your last session. And, they don’t take much time at all- it’s only 1 set of 4-6 exercises! You can see more about this type of workout by reading Tim Ferriss’ now famous post.
-Do a sprint triathlon. These are great for people who like variety to their workouts and don’t have a lot of time to train.

What about my favorite, natural movement? There isn’t a great way to set highly specific goals with natural movement workouts. They are much more free flowing and taking advantage of your surroundings. This is what I like about these workouts. I do about 4 workouts a week where I am trying to hit a goal of some kind (even if it’s just swimming 1 more lap). My 5th workout I like to be not so much goal-oriented, but challenging at the same time. So while this post is about goals, it’s important to keep in mind that it’s fun to run around like a monkey outside sometimes and challenge your body without comparing and contrasting!

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]]> http://healthymindfitbody.com/2010/10/18/a-look-at-nutrition-and-fitness-goals/feed/ 0 3 Food Items You Should Stock In Your Kitchen Cabinet If You Care About Your Health http://healthymindfitbody.com/2010/10/13/3-food-items-you-should-stock-in-your-kitchen-cabinet-if-you-care-about-your-health/ http://healthymindfitbody.com/2010/10/13/3-food-items-you-should-stock-in-your-kitchen-cabinet-if-you-care-about-your-health/#comments Wed, 13 Oct 2010 17:42:00 +0000 Kevin http://healthymindfitbody.com/?p=1102 I was in the shower thinking about what I wanted to write about today, and it hit me! I have been spending more time lately preparing meals and actually cooking, as opposed to heating things up. There are things that I use on a regular basis, and I think to round out a healthy and tasty diet, it is important to have these items on hand at all times!

1. Coconut oil. The gold standard of cooking oils. Yes, it’s loaded with saturated fat, and common wisdom says this is fattening and will lead to dreaded high cholesterol. This is where common wisdom is wrong! Coconut oil has been shown to help with fat burning with a rare type of fat called Medium Chain Triglycerides (MCT’s). MCT’s are more suited for energy use rather than fat storage. One study on coconut oil, published in the American Journal of Clinical Nutrition, demonstrated that the medium-chain fatty acids that comprise coconut oil were threefold more effective than polyunsaturated oils at raising metabolism. Make sure to get high quality, virgin coconut oil- taste and nutritional value will be higher!

2. Flax Seed Meal. This low carb, omega 3 fatty acid-rich seed can be used in many different meal combinations such as with smoothies, yogurt, or as part of many healthy recipes (like flax cakes). The omega 3′s in flax are not easily converted in your body from ALA to EPA and DHA (which is where fish oils are better), it still helps with your omega 3: omega 6 balance that is so important. Also, flax contains phytochemicals, including many anti-oxidants, and is loaded with B vitamins, magnesium, manganese, and fiber.

3. Cocoa Powder (unsweetened). Cocoa is loaded with antioxidants, and luckily for us chocolate-lovers has many other benefits! The reason for cocoa powder’s healthy kick is because it contains flavonoids. Flavonoids are a form of antioxidant and can also be found in vegetables, plants and red wine. Antioxidants help defend a body against free radicals, and therefore help prevent disease. Cocoa has also been shown to improve mood and help with blood circulation. A great way to get all these health benefits and satisfy your chocolate cravings is to mix a couple of teaspoons of cocoa powder with a little stevia powder in a cup of hot water. For an even better treat, try adding a little full fat coconut milk. Yum!

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]]> http://healthymindfitbody.com/2010/10/13/3-food-items-you-should-stock-in-your-kitchen-cabinet-if-you-care-about-your-health/feed/ 0 51 – Tech devices for fitness, avoiding healthiness self-sabotage and happiness anxiety http://healthymindfitbody.com/2010/10/11/51-tech-devices-for-fitness-avoiding-healthiness-self-sabotage-and-happiness-anxiety/ http://healthymindfitbody.com/2010/10/11/51-tech-devices-for-fitness-avoiding-healthiness-self-sabotage-and-happiness-anxiety/#comments Mon, 11 Oct 2010 00:13:28 +0000 admin http://healthymindfitbody.com/?p=1094 (duration 24:23)

In this show we discuss weight scales, heart monitors, and robots that are being used in the health community. Should we turn to technology to help us with our weight loss or fitness goals? Well, it’s important to measure body fat on occasion rather than stepping on the scale frequently. And unless you’re super competitive, heart rate monitors cater to the misguided fitness notion of chronic cardio; instead, do more natural movements, strength training, and high intensity bursts of exercise, such as sprints. Beware the “cheat day” cycle and focus on healthy replacements. The future might look bright for AI software that can assist people mentally and physically. Now, what does it take to maintain the healthy mind fit body lifestyle? We explore they psychological side of this issue via a comment on our last podcast. Self-acceptance is key, as is self-awareness of subconscious thoughts and feelings, in order to become more integrated and focused on your own integrity with healthy processes.

Once again, we welcome you to tell us about your own weight loss challenges by commenting after this podcast or the accompanying blog post at http://healthymindfitbody.com

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

These Digital Trainers Know How to Motivate by Anne Eisenberg
http://www.nytimes.com/2010/09/26/business/26novel.html

Psychology beyond the Brain: What scientists are discovering by measuring the beating of the heart by Adam Waytz
http://www.scientificamerican.com/article.cfm?id=the-neuroscience-of-heart

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/10/11/51-tech-devices-for-fitness-avoiding-healthiness-self-sabotage-and-happiness-anxiety/feed/ 2 (duration 24:23) - In this show we discuss weight scales, heart monitors, and robots that are being used in the health community. Should we turn to technology to help us with our weight loss or fitness goals? Well, (duration 24:23) In this show we discuss weight scales, heart monitors, and robots that are being used in the health community. Should we turn to technology to help us with our weight loss or fitness goals? Well, it's important to measure body fat on occasion rather than stepping on the scale frequently. And unless you're super competitive, heart rate monitors cater to the misguided fitness notion of chronic cardio; instead, do more natural movements, strength training, and high intensity bursts of exercise, such as sprints. Beware the "cheat day" cycle and focus on healthy replacements. The future might look bright for AI software that can assist people mentally and physically. Now, what does it take to maintain the healthy mind fit body lifestyle? We explore they psychological side of this issue via a comment on our last podcast. Self-acceptance is key, as is self-awareness of subconscious thoughts and feelings, in order to become more integrated and focused on your own integrity with healthy processes. Once again, we welcome you to tell us about your own weight loss challenges by commenting after this podcast or the accompanying blog post at http://healthymindfitbody.com Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: These Digital Trainers Know How to Motivate by Anne Eisenberg http://www.nytimes.com/2010/09/26/business/26novel.html Psychology beyond the Brain: What scientists are discovering by measuring the beating of the heart by Adam Waytz http://www.scientificamerican.com/article.cfm?id=the-neuroscience-of-heart bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 24:23 Run Amoc shoes for Natural Movement http://healthymindfitbody.com/2010/10/08/run-amoc-shoes-for-natural-movement/ http://healthymindfitbody.com/2010/10/08/run-amoc-shoes-for-natural-movement/#comments Fri, 08 Oct 2010 18:44:37 +0000 Kevin http://healthymindfitbody.com/?p=1087 I got my Run Amoc shoes last week. These are moccasin-type shoes similar to Vibram’s Five Fingers, but without the toe cutouts. I did a quick video review of them here. Hopefully this helps with those looking to go a bit more natural in their movement!

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]]> http://healthymindfitbody.com/2010/10/08/run-amoc-shoes-for-natural-movement/feed/ 1 Is Zevia cola healthy? http://healthymindfitbody.com/2010/10/04/is-zevia-cola-healthy/ http://healthymindfitbody.com/2010/10/04/is-zevia-cola-healthy/#comments Mon, 04 Oct 2010 21:50:39 +0000 Kevin http://healthymindfitbody.com/?p=1067 I was in Whole Foods the other day, and I wanted a little caffeine boost on a hot day. Not being a coffee drinker, I typically will go with iced tea- either the no sugar or low sugar kinds. But I was in a bit of a wacky mood that day, and went on the hunt for something different. I used to be a huge fan of Coca-cola, before I found out how horrible it was for my health, and did drink diet sodas for a while but not sure all those chemicals are too healthy either.

So I found Zevia sodas in the fridge. 0 sugars, and sweetened with all-natural calorie-free stevia, as well as something called Erythritol.

Wikipedia defines Erythritol as

“a natural sugar alcohol (a type of sugar substitute) which has been approved for use in the United States[1] and throughout much of the world. It was discovered in 1848 by British chemist John Stenhouse.[2] It occurs naturally in fruits and fermented foods [3]. At the industrial level, it is produced from glucose by fermentation with a yeast, Moniliella pollinis[1]. It is 60–70% as sweet as table sugar yet it is almost non-caloric, does not affect blood sugar, does not cause tooth decay, and is absorbed by the body, therefore unlikely to cause gastric side effects unlike other sugar alcohols. Under U.S. Food and Drug Administration (FDA) labeling requirements, it has a caloric value of 0.2 kilocalories per gram (95% less than sugar and other carbohydrates), though nutritional labelling varies from country to country—some countries like Japan label it as zero-calorie, while European Union regulations currently label it and all other sugar alcohols at 2.4 kcal/g.”

http://en.wikipedia.org/wiki/Erythritol

Doesn’t sound too horrible, but I still don’t like the idea of putting lots of “sugar alcohols” in my body. Something sounds very unnatural about that!

Zevia also contains: Triple filtered carbonated water, caramel color, tartaric acid, stevia leaf, fumaric acid, 45 mg of caffeine, natural flavors, citrus oils, cola nut extract, and citric acid.

The taste reminded me exactly of RC cola, which I haven’t had since I was a kid many years ago. RC was like Pepsi only sweeter! I could not help but think I was putting something less than optimal in my body. It definitely did not strike me as a health drink- I still kept thinking it was coating my insides and rotting my teeth, even though it’s nothing like what regular sodas do.

Overall, I would not recommend Zevia. There are definitely worse things you could drink- but when they say “100% natural”- I think that is a bit of a stretch! I would say, if you’re a Diet Coke fiend, and you’re looking to ween off of soda, give this a try. Otherwise, next time you feel like having a little caffeine hit, I recommend sticking with the healthier teas out there.

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]]> http://healthymindfitbody.com/2010/10/04/is-zevia-cola-healthy/feed/ 5 50 – How to overcome weight loss overwhelm issues http://healthymindfitbody.com/2010/10/03/50-how-to-overcome-weight-loss-overwhelm-issues/ http://healthymindfitbody.com/2010/10/03/50-how-to-overcome-weight-loss-overwhelm-issues/#comments Sun, 03 Oct 2010 12:50:00 +0000 admin http://healthymindfitbody.com/?p=1049 (duration 16:30)

In this show we discuss a motivated listener’s weight loss objectives and once again determine that “counting calories” is ill-advised, and that keeping your daily carb consumption under a hundred grams is a good rule of thumb. After setting goals, it’s important to focus on the process and not get oriented towards bad habits (such as stepping on the scale every day). Once you’ve transitioned to a new eating lifestyle and you’re eating properly, your body is going to adjust and lose its excess body fat. We address three problematic beliefs. If you believe you have “Too much weight to lose!” then the practice of self-acceptance is key. Only by fully accepting your condition right now will you be able to move on to where you want to be. If you believe you have to “Give up favorite foods” then it’s important to realize that those unhealthy foods can be gradually replaced with new healthy favorites that are aligned with your weight loss goals. And introspection is crucial to living free of self-conflict. Finally, if you believe “Who’s to know what’s good to eat, so what’s the point?” then you need to embrace the practice of self-responsibility and objectivity in order to stay unhealthy.

We welcome you to tell us about your own weight loss challenges by commenting after this podcast or the accompanying blog post.

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Sesame Street: Kermit Reports News On The Tortoise & Hare
http://www.youtube.com/watch?v=no1ilt3VjBY
the real story…Hare vs Tortoise race (Disney 1934)
http://www.youtube.com/watch?v=OdZIfafAlaU

The practice of self-acceptance is key to not feeling overwhelmed
http://healthymindfitbody.com/2010/04/05/28-the-practice-of-self-acceptance/

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/10/03/50-how-to-overcome-weight-loss-overwhelm-issues/feed/ 12 (duration 16:30) In this show we discuss a motivated listener's weight loss objectives and once again determine that "counting calories" is ill-advised, and that keeping your daily carb consumption under a hundred grams is a good rule of thumb. (duration 16:30) In this show we discuss a motivated listener's weight loss objectives and once again determine that "counting calories" is ill-advised, and that keeping your daily carb consumption under a hundred grams is a good rule of thumb. After setting goals, it's important to focus on the process and not get oriented towards bad habits (such as stepping on the scale every day). Once you've transitioned to a new eating lifestyle and you're eating properly, your body is going to adjust and lose its excess body fat. We address three problematic beliefs. If you believe you have "Too much weight to lose!" then the practice of self-acceptance is key. Only by fully accepting your condition right now will you be able to move on to where you want to be. If you believe you have to "Give up favorite foods" then it's important to realize that those unhealthy foods can be gradually replaced with new healthy favorites that are aligned with your weight loss goals. And introspection is crucial to living free of self-conflict. Finally, if you believe "Who's to know what's good to eat, so what's the point?" then you need to embrace the practice of self-responsibility and objectivity in order to stay unhealthy. We welcome you to tell us about your own weight loss challenges by commenting after this podcast or the accompanying blog post. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Sesame Street: Kermit Reports News On The Tortoise & Hare http://www.youtube.com/watch?v=no1ilt3VjBY the real story...Hare vs Tortoise race (Disney 1934) http://www.youtube.com/watch?v=OdZIfafAlaU The practice of self-acceptance is key to not feeling overwhelmed http://healthymindfitbody.com/2010/04/05/28-the-practice-of-self-acceptance/ bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 16:31 Six tips to avoid catching a cold or flu over the holidays http://healthymindfitbody.com/2010/09/30/six-tips-to-avoid-catching-a-cold-or-flu-over-the-holidays/ http://healthymindfitbody.com/2010/09/30/six-tips-to-avoid-catching-a-cold-or-flu-over-the-holidays/#comments Thu, 30 Sep 2010 00:45:43 +0000 Kevin http://healthymindfitbody.com/?p=1045 It seems as though nearly everyone catches a cold or flu over the holiday season (between December and February). Most people are of the opinion that this is a natural state of affairs, and unavoidable. This is simply not true!

There are many ways to avoid these debilitating and depressing afflictions. Follow the tips below and significantly reduce your odds of becoming ill during the winter months.

1. Avoid sugar. As hard as this might be during the holidays, sugar is the #1 reason people fall ill! Sugar impacts your immune system and makes you more prone to disease. If you can’t go without sweets and desserts during this time, try to significantly reduce the amount you do eat and choose a few specific times you will indulge. Daily sweets will surely impact your health, so avoid those daily chocolate hits at the office!

2. Get adequate sleep. When your sleep is impacted through stress or a busy lifestyle, your immune system is weakened. You should actually sleep a little longer through the night during the winter months, so do attempt to maintain your sleep schedule during the holidays and resist cutting back on your sleeping hours.

3. Don’t stuff yourself. When you overeat, your liver is forced to work extra hard, and this can lead to you getting sick. It might be tempting to eat more than necessary, but try to resist. Another reason to avoid overeating is the fact that gluttony leads to weight gain, because any energy your body doesn’t use gets stored as fat. Stick with smaller meals more often through the day and don’t be pressured into eating “just a little bit more.” Avoid falling into the trap of filling up on appetizers before a meal. Think about what you’re eating and don’t overdo it with alcohol.

4. Reduce stress and prioritize. Prioritize and plan your work and daily activities so that you don’t try to overdo it. When you become overwhelmed and stressed out, your immune system suffers and makes you more susceptible to colds and flu. Try yoga or meditation, or any other relaxing activity (a nice hot bath or alone time) for 20-30 minutes a day where you don’t have to rush around or be anywhere specific.

5. Cook with coconut oil. For a long time, coconut oil was the preferred cooking oil in North America, until the vegetable oil industry spread false rumors about its health benefits. Recent studies prove that coconut oil is healthy and keeps our immune systems strong. Coconut oil is a healthy form of saturated fat. Eat a couple teaspoons of coconut oil each day (in cooking or in a smoothie) to help maintain health.

6. Work out. If you can’t get in both your aerobic and weight lifting workouts and need to skip one, make sure you skip your anaerobic activity rather than your aerobic one. Anaerobic activities like sprints or weight lifting actually add more stress to the body and it is beneficial to skip these types of workouts occasionally to give your body a break. An otherwise stressful time of year like the holidays is the perfect time to give your body this type of break.

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]]> http://healthymindfitbody.com/2010/09/30/six-tips-to-avoid-catching-a-cold-or-flu-over-the-holidays/feed/ 0 49 – Nutritional crackpottery and HMFB podcast value http://healthymindfitbody.com/2010/09/25/49-nutritional-crackpottery-and-hmfb-podcast-value/ http://healthymindfitbody.com/2010/09/25/49-nutritional-crackpottery-and-hmfb-podcast-value/#comments Sat, 25 Sep 2010 20:22:10 +0000 admin http://healthymindfitbody.com/?p=1016 (duration 21:00)

In this episode we begin with more paleo banter and its challenges (especially on the road), Kevin’s exercise regimen, including a hand-on collision with a turtle. We address one listener’s solitary journey of weight loss, amidst those who seemingly don’t care, as well as his question about who to trust…how does one know for certain whose ideas are correct when it comes to diet and nutrition? How can one tell a crackpot from a legitimate expert in these matters? Basically, it’s important to strive for objectivity, by looking at the evidence and paying attention to the carb/insulin factor, as articulated by numerous researchers and practitioners. Once you have the proper knowledge, mind set, and motivation, you can then lead by example and encourage others to live optimally as well. If you find value in our show, help keep it going and contribute to your own health and fitness by purchasing an Healthy Mind Fit Body ebook at http://getyourperfectweight.com. Thanks much!

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://en.wikipedia.org/wiki/Water_moccasin ;)

Amazing maple almond butter (among others)…
http://www.justinsnutbutter.com/products.php

Famous article by Gary Taubes, explaining where so much went so wrong in nutritional information:?http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html

What’s so wrong about the so-called nutritional experts in the health care industry…
http://healthymindfitbody.com/2010/06/22/37-interview-with-dr-james-carlson-part-1/

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/09/25/49-nutritional-crackpottery-and-hmfb-podcast-value/feed/ 0 (duration 21:00) In this episode we begin with more paleo banter and its challenges (especially on the road), Kevin's exercise regimen, including a hand-on collision with a turtle. We address one listener's solitary journey of weight loss, (duration 21:00) In this episode we begin with more paleo banter and its challenges (especially on the road), Kevin's exercise regimen, including a hand-on collision with a turtle. We address one listener's solitary journey of weight loss, amidst those who seemingly don't care, as well as his question about who to trust...how does one know for certain whose ideas are correct when it comes to diet and nutrition? How can one tell a crackpot from a legitimate expert in these matters? Basically, it's important to strive for objectivity, by looking at the evidence and paying attention to the carb/insulin factor, as articulated by numerous researchers and practitioners. Once you have the proper knowledge, mind set, and motivation, you can then lead by example and encourage others to live optimally as well. If you find value in our show, help keep it going and contribute to your own health and fitness by purchasing an Healthy Mind Fit Body ebook at http://getyourperfectweight.com. Thanks much! Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://en.wikipedia.org/wiki/Water_moccasin ;) Amazing maple almond butter (among others)... http://www.justinsnutbutter.com/products.php Famous article by Gary Taubes, explaining where so much went so wrong in nutritional information:?http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html What's so wrong about the so-called nutritional experts in the health care industry... http://healthymindfitbody.com/2010/06/22/37-interview-with-dr-james-carlson-part-1/ bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 21:01 How to Maximize Your Fat-Burning Potential – Guidelines for Athletes http://healthymindfitbody.com/2010/09/22/how-to-maximize-your-fat-burning-potential-%e2%80%93-guidelines-for-athletes/ http://healthymindfitbody.com/2010/09/22/how-to-maximize-your-fat-burning-potential-%e2%80%93-guidelines-for-athletes/#comments Wed, 22 Sep 2010 14:54:26 +0000 Kevin http://healthymindfitbody.com/2010/09/22/how-to-maximize-your-fat-burning-potential-%e2%80%93-guidelines-for-athletes/ Are you frustrated by that extra stubborn fat that seems to stick to you no matter how hard you train? Do you compete in sports for weight loss – or fat burning?

Many athletes complain about the same thing. They train really hard, they lose weight, but then they hit a plateau and the fat burning seems to hit a wall and stops. There are many reasons for this…but more importantly, there is a solution! Many times, athletes are unable to get down to their ideal weight or body shape because of:

• eating the wrong foods and eating too much
• training too hard, or not taking enough recovery days
• skipping workouts
• getting stressed out about workouts

For me, reality started settling in after college. I needed a fitness and nutrition plan – the mac & cheese and meatless spaghetti diet just wasn’t cutting it. I was developing a spare tire and I never had any energy. I made some major changes to my lifestyle and finally got back to the body I wanted and had more natural energy.

The changes I made were even more important as I started doing triathlons. As an athlete, you need the energy to train twice a day sometimes, and you also have to pay particular attention to your health to avoid injuries and illnesses. You need to keep up your endurance, as well.

So – how can you do this and maximize your fat burning potential? You need to figure out:

• the things those Low Carb, Low Fat, and calorie-restricting diets don’t tell you
• the best and worst foods for maintaining (or gaining) optimum health
• which fats help you lose weight and boost immunity – and which fats you should avoid
• seven items you should look for in a grocery store that will do wonders for your health
• the lies everyone is told about exercising hard to burn calories and why exercise alone is an inefficient way to lose weight

If you’re looking to get into the best shape of your life, while achieving optimum health, you need to train smart, not hard.

Click here to get your free audio (which answers the five issues above), “3 Pillars to Achieving Your Perfect Weight Using the Mind-Body Connection.”

Good luck!

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]]> http://healthymindfitbody.com/2010/09/22/how-to-maximize-your-fat-burning-potential-%e2%80%93-guidelines-for-athletes/feed/ 0 48 – Freeing the animal with guest Richard Nikoley http://healthymindfitbody.com/2010/09/18/48-freeing-the-animal-with-guest-richard-nikoley/ http://healthymindfitbody.com/2010/09/18/48-freeing-the-animal-with-guest-richard-nikoley/#comments Sat, 18 Sep 2010 13:18:58 +0000 admin http://healthymindfitbody.com/?p=1002 (duration 36:28)

In this show we interview Richard Nikoley, whose blog promotes “expressing our primal genes for lean health, vitality, and attractiveness.” Understanding our nature as “rational animals” entails living as individuals who can make the wisest choices for ourselves, based on evolutionary fitness insights. Low-carb higher fat and adequate protein eating is a great start, and a paleo regimen just takes this to its logical conclusion. High intensity, brief workouts are great (chronic cardio, not). Being overweight is indicative of a broken metabolism, not bad genes. Intermittent fasting has positive health benefits. Probiotics (good bacteria) can be acquired in all sorts of natural ways, which don’t involve yogurt (ditch the anti-bacterial soap!). You have bare hands, so give bare feet a try.

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Richard’s site
http://freetheanimal.com

Evolutionary fitness proponent Art Devany
http://www.arthurdevany.com/

for the adventurous paleos…Man Eating Bugs: The Art and Science of Eating Insects
http://www.amazon.com/dp/1580080510/?tag=paleodietcom-20

next best thing to going barefoot…
http://freetheanimal.com/2010/06/out-with-the-vibram-five-fingers-and-in-with-the-soft-star-runamoc.html

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/09/18/48-freeing-the-animal-with-guest-richard-nikoley/feed/ 2 (duration 36:28) In this show we interview Richard Nikoley, whose blog promotes "expressing our primal genes for lean health, vitality, and attractiveness." Understanding our nature as "rational animals" entails living as individuals who can make the ... (duration 36:28) In this show we interview Richard Nikoley, whose blog promotes "expressing our primal genes for lean health, vitality, and attractiveness." Understanding our nature as "rational animals" entails living as individuals who can make the wisest choices for ourselves, based on evolutionary fitness insights. Low-carb higher fat and adequate protein eating is a great start, and a paleo regimen just takes this to its logical conclusion. High intensity, brief workouts are great (chronic cardio, not). Being overweight is indicative of a broken metabolism, not bad genes. Intermittent fasting has positive health benefits. Probiotics (good bacteria) can be acquired in all sorts of natural ways, which don't involve yogurt (ditch the anti-bacterial soap!). You have bare hands, so give bare feet a try. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Richard's site http://freetheanimal.com Evolutionary fitness proponent Art Devany http://www.arthurdevany.com/ for the adventurous paleos...Man Eating Bugs: The Art and Science of Eating Insects http://www.amazon.com/dp/1580080510/?tag=paleodietcom-20 next best thing to going barefoot... http://freetheanimal.com/2010/06/out-with-the-vibram-five-fingers-and-in-with-the-soft-star-runamoc.html bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 36:28 Paleo Kits & Steve's Original snacks- A Review http://healthymindfitbody.com/2010/09/17/paleo-kits-steves-original-snacks-a-review/ http://healthymindfitbody.com/2010/09/17/paleo-kits-steves-original-snacks-a-review/#comments Fri, 17 Sep 2010 18:40:23 +0000 Kevin http://healthymindfitbody.com/?p=969 In August, I had Steve Liberati on the podcast, the creator of Paleo Kits- snack foods that follow the Paleo diet very closely. He sent me some samples and I was able to try them out the past couple of weeks. Here’s what I got:

Original Paleokit: Beef jerky, nuts, and berries
Grass Fed Paleokit: Grass fed beef jerky, nuts, and berries
PaleoKrunch Cereal: Grainless granola cereal made with coconut, pumpkin seeds, sunflower seeds, almonds, and honey.
PaleoKrunch Bar: Grainless granola bar made with coconut, pumpkin seeds, sunflower seeds, almonds, and honey.
Original Just Jerky: Just Beef Jerky!

Receiving the package of paleo snacks in the mail was excellent timing for me. As I’m trying to eat more and more paleo-ish, one of the hardest things is finding quick, easy snacks that are also healthy. Most of the bars out there are either too high in carb, or they have many chemicals that I can’t pronounce!

I’ve been really enjoying the jerky, nuts and berries. It’s an odd combo, but it has that sweet-salty taste that actually goes well together. And the plain jerky is fantastic for a quick snack when you are really after some extra protein.

The PaleoKrunch cereal has really been a treat! I haven’t eaten cereal in years and usually prepare a breakfast in the morning. But with this cereal, I’m pouring coconut milk over it and it’s good to go. I found that it works best to mix in some light coconut milk with the real thing, so that it mixes well with the contents of the cereal. This meal left me feeling satisfied and energized for hours after- as opposed to regular cereal which used to leave me hungry a short time after eating it! I still would not want to eat PaleoKrunch every day- it seems like more of a twice a week thing, but it’s great if you’re short on time in the morning.

And the bars, they are just the cereal in bar form. They taste great, my only problem with them is that they crumbled in my hands! I guess that’s what happens when they’re not loaded with preservatives!

Overall I definitely recommend Steve’s Original snacks.

Right now, you can get 10% off your order by going to http://stevesoriginal.com and using discount code ‘healthymindfit’.

Enjoy!

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]]> http://healthymindfitbody.com/2010/09/17/paleo-kits-steves-original-snacks-a-review/feed/ 3 Natural Movement: How to add more fun into your workouts http://healthymindfitbody.com/2010/09/15/natural-movement-how-to-add-more-fun-into-your-workouts/ http://healthymindfitbody.com/2010/09/15/natural-movement-how-to-add-more-fun-into-your-workouts/#comments Wed, 15 Sep 2010 20:46:30 +0000 Kevin http://healthymindfitbody.com/?p=959 Over the weekend, I was in San Diego on the beach with Wes (of HMFB fame) and found myself in need of a workout, but didn’t have a lot of time. So we took a walk and cooked up a little fitness course. It was very simple, and fast!

There was an empty life guard tower on a mound of sand, and behind it was stairs going up to the boardwalk in two directions. There were some bars on the life guard tower. Not a lot to work with, but we made do.

1. Pull yourself over the bars and jump down the tower stairs.
2. Crawl down the mound of sand.
3. Sprint to the stairs and do a loop- up one side and down the other.
4. Sprint back to the tower, repeat.

We did 4 rounds of this, and WOW that workout packed quite a punch for both of us! The warm-down walk back to the car was well-needed.

The thing about this workout is that it is simple & fast, yet, it works all the muscle groups and energy systems. Walking, sprinting, pulling up, and crawling does a body good!

What is your favorite workout?

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]]> http://healthymindfitbody.com/2010/09/15/natural-movement-how-to-add-more-fun-into-your-workouts/feed/ 0 47 – Losing weight steps and missteps http://healthymindfitbody.com/2010/09/10/47-losing-weight-steps-and-missteps/ http://healthymindfitbody.com/2010/09/10/47-losing-weight-steps-and-missteps/#comments Fri, 10 Sep 2010 07:48:08 +0000 admin http://healthymindfitbody.com/?p=937 (duration 16 min)

In this shorter show we cover the challenges of being an olympian and the nature of self-identification, followed by a critique of a mainstream article on losing weight. Again, the calorie theory of weight loss rears it’s ugly head. We once again note the insulin factor in fat gain and storage. I share my yummy new paleo-ish drink: half coconut milk and half almond milk. It’s important to overcome your carb addiction, which entails resolving inner conflicts.

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://en.wikipedia.org/wiki/Modern_pentathlon

7 Easy Steps to Losing Weight by Simon McNeil
http://foxnews.com/health/2010/09/03/easy-steps-losing-weight/

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/09/10/47-losing-weight-steps-and-missteps/feed/ 0 (duration 16 min) In this shorter show we cover the challenges of being an olympian and the nature of self-identification, followed by a critique of a mainstream article on losing weight. Again, the calorie theory of weight loss rears it's ugly head. (duration 16 min) In this shorter show we cover the challenges of being an olympian and the nature of self-identification, followed by a critique of a mainstream article on losing weight. Again, the calorie theory of weight loss rears it's ugly head. We once again note the insulin factor in fat gain and storage. I share my yummy new paleo-ish drink: half coconut milk and half almond milk. It's important to overcome your carb addiction, which entails resolving inner conflicts. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://en.wikipedia.org/wiki/Modern_pentathlon 7 Easy Steps to Losing Weight by Simon McNeil http://foxnews.com/health/2010/09/03/easy-steps-losing-weight/ bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 16:24 Is it true that fat burns fat? http://healthymindfitbody.com/2010/09/08/is-it-true-that-fat-burns-fat/ http://healthymindfitbody.com/2010/09/08/is-it-true-that-fat-burns-fat/#comments Wed, 08 Sep 2010 23:03:14 +0000 Kevin http://healthymindfitbody.com/?p=924 While low fat diets are slowly making their way to the pages of history (fortunately) as part of a fad that failed miserably in the attempt to collectively help people lose weight and get healthy, we are starting to hear that “eating fat burns fat on your body.” Is this true?

Yes and no.

There really is no such thing as “burning” fat. Your body doesn’t heat up like a furnace when it gets rid of unwanted fat. However, if you have been eating a more traditional high carb, low fat diet, and you are aiming to change in your diet in the effort to lose extra weight, you will have to replace the carbohydrates with something- and dietary fat is a great substitute.

We need fat in our diets to survive. Fat will keep you full far longer than carbohydrates, or even protein. Dietary fats are also the most stable form of energy. Of course, you want to avoid trans fats, like the “partially hydrogenated fat” that we’ve discussed on this blog & podcast, but drop your fear of fat and gravitate towards avocados, nuts, coconut oil, coconut milk, olive oil, meats, etc.

The French have longer life spans than the Americans, and they eat far more fat than we do, in general.

Adding more fat to your diet will not suddenly “burn” fat off your body. But if you strategically replace a good amount of the carbohydrates you currently consume with calories from fat, you will, in the long run, have a much easier time getting to the thin body you want!

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]]> http://healthymindfitbody.com/2010/09/08/is-it-true-that-fat-burns-fat/feed/ 0 Carbo Loading, Exercise, and Low Carb Diets http://healthymindfitbody.com/2010/09/05/carbo-loading-exercise-and-low-carb-diets-2/ http://healthymindfitbody.com/2010/09/05/carbo-loading-exercise-and-low-carb-diets-2/#comments Sun, 05 Sep 2010 17:58:24 +0000 Kevin http://healthymindfitbody.com/?p=915 “Carbo loading” is encouraged in many running groups in the week leading up to any race. I had thought this practice went out with the 80s! Unfortunately, this is a thriving attitude among different endurance sports athletes and groups.

Many people who are looking to lose weight, burn off fat, and improve their health will join groups- running groups, swimming groups, triathlon groups, etc. This is a great idea as it can lead to a higher level of motivation, as well as an improved social life!

The truth is, the best fuel to use during any endurance exercise is not sugar but fat. Yes – “carbo loading” simply means you are building up glycogen stores, which means you have sugar to use as fuel. But the more efficient you are at fat burning, you will be able to go longer (and farther). Stu Mittleman, Slow Burn, is one of the greatest distance runners of all time. He normally eats a ratio of 40-30-30 (carbs-protein-fat), but when training for an event, he increases his fat to 50 percent of his diet!

I have found this way of eating also beneficial when I occasionally train for a race. Otherwise, with a high level of carbohydrates in my diet, I end up on this roller coaster ride where I have to keep consuming more carbs to keep up my energy levels- otherwise I will crash! Does this sound healthy?

So unless you are an English Channel swimmer, and want to store some extra fat, carbo loading isn’t a useful practice- and the science is behind this.

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]]> http://healthymindfitbody.com/2010/09/05/carbo-loading-exercise-and-low-carb-diets-2/feed/ 0 46 – Natural movement benefits, paleo-ish shopping, cholesterol myths http://healthymindfitbody.com/2010/09/02/46-natural-movement-benefits-paleo-ish-shopping-cholesterol-myths/ http://healthymindfitbody.com/2010/09/02/46-natural-movement-benefits-paleo-ish-shopping-cholesterol-myths/#comments Thu, 02 Sep 2010 15:40:28 +0000 admin http://healthymindfitbody.com/?p=903 (duration 36:01)

In this show, Kevin shares his recent natural movement experiences in Austin with Erwan for a day (and I share my unnatural movement experience on the ranch;). It’s important to understand the mental side of natural movement and conditioning in general; be focused and mindful, so as to excel and avoid injuries. Kevin has been taking advantage of some nutritious Paleokits by Steve Liberati, whom he interviewed (at the end of this show). We answer a couple listener emails, one concerning eating paleo-ish and shopping paleo or low carb, and the other concerning the issue of cholesterol and our recommendations.

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://movnat.com

Get a 10% discount on Paleo Kits (use code – healthymindfit )
http://stevesoriginal.com/store

A new grocery store choice: http://freshandeasy.com/

Dr. Carlson’s astute analysis of cholesterol
Chapt. 2 http://www.drjamescarlson.com/content.aspx?idx=39
Chapt. 4 (about HDL) http://www.drjamescarlson.com/content.aspx?idx=41

Please visit our new page for a video presentation of our book/bonus package:
http://getyourperfectweight.com

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/09/02/46-natural-movement-benefits-paleo-ish-shopping-cholesterol-myths/feed/ 0 (duration 36:01) In this show, Kevin shares his recent natural movement experiences in Austin with Erwan for a day (and I share my unnatural movement experience on the ranch;). It's important to understand the mental side of natural movement and condi... (duration 36:01) In this show, Kevin shares his recent natural movement experiences in Austin with Erwan for a day (and I share my unnatural movement experience on the ranch;). It's important to understand the mental side of natural movement and conditioning in general; be focused and mindful, so as to excel and avoid injuries. Kevin has been taking advantage of some nutritious Paleokits by Steve Liberati, whom he interviewed (at the end of this show). We answer a couple listener emails, one concerning eating paleo-ish and shopping paleo or low carb, and the other concerning the issue of cholesterol and our recommendations. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://movnat.com Get a 10% discount on Paleo Kits (use code - healthymindfit ) http://stevesoriginal.com/store A new grocery store choice: http://freshandeasy.com/ Dr. Carlson's astute analysis of cholesterol Chapt. 2 http://www.drjamescarlson.com/content.aspx?idx=39 Chapt. 4 (about HDL) http://www.drjamescarlson.com/content.aspx?idx=41 Please visit our new page for a video presentation of our book/bonus package: http://getyourperfectweight.com bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 36:02 Hidden Poison in Your Food http://healthymindfitbody.com/2010/09/01/hidden-poison-in-your-food/ http://healthymindfitbody.com/2010/09/01/hidden-poison-in-your-food/#comments Wed, 01 Sep 2010 19:55:15 +0000 Kevin http://healthymindfitbody.com/?p=909 Did you know there could be poison in some of your favorite processed foods? Everything from bread and crackers to chips, cookies, energy bars, and frozen pizza, and thousands of more packaged goods, are examples of foods with this hidden killer. The poison in these foods is called partially hydrogenated fat, often called trans-fatty acids.

Trans-fatty acids are usually made from a vegetable oil like soybean, cottonseed, corn, or rapeseed (canola). Those oils have been treated by a process called hydrogenation where it is highly processed to make it a solid at room temperature.

When margarine first came on the market, consumers were fed a brain-washing marketing scam that told them that if they replaced butter with this margarine, their risks of heart disease and cancer would be lowered. That didn’t happen – in fact, it later became evident that the chemical process used to solidify vegetable oils to make them look like a saturated fat actually caused the very illnesses they were trying to avoid!

Harmful effects of trans-fatty acids:

-cause you to burn sugar and store fat

-increase levels of LDL (low-density lipoproteins) or “bad” cholesterol

-decrease levles of HDL (high-density lipoproteins) or “good” cholesterol

-increase your perception of pain

According to the law, as of 2006, food manufacturers must list trans fats on the nutritional information labels on foods and so now consumers may be more aware of what is in their food. However, some manufacturers try to convince you that their products are “low in trans fats” by advertising as such…but keep in mind that even small amounts are harmful!

To be safe, avoid all foods containing any amount of trans-fatty acids. Most foods that sit on a shelf (baked goods, snacks, peanut butter, cookies, crackers, and candy bars) will contain hydrogenated – or partially hydrogenated – oils. Even some “healthy” diet products marketed for weight loss contain this poison!

Don’t go with the crowd and eat that stuff just because it’s there, or because everyone else is. Convenience is not more important than your health. Read those labels!

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]]> http://healthymindfitbody.com/2010/09/01/hidden-poison-in-your-food/feed/ 2 My Natural Movement workshop with Erwan Le Corre http://healthymindfitbody.com/2010/08/30/my-natural-movement-workshop-with-erwan-lecorre/ http://healthymindfitbody.com/2010/08/30/my-natural-movement-workshop-with-erwan-lecorre/#comments Mon, 30 Aug 2010 17:38:12 +0000 Kevin http://healthymindfitbody.com/?p=894 On Saturday, I participated in Erwan LeCorre’s MovNat workshop here in Austin, TX.

We interviewed Erwan on our podcast which was posted last week, and had a great time discussing what MovNat is and the type of exercise we did as children translated into the adult world.

Not something we attempted at the workshop!


So on Saturday, I got to experience the real thing. It was a cool (by Texas standards) morning when we got going at 7 am. We started with some basic concepts like how to effectively use your body with gravity as opposed to against gravity. We discovered throughout the 6 hour course how to utilize energy most effectively when running, climbing, carrying, and jumping. All exercises in MovNat have a practical function in nature. It was pretty much a fitness re-education for me!

I had a few revelations this day.

One is, we discussed the traditional ways in which people exercise. Erwan pointed out that there is no practical reason to do multiple “reps” of various exercises, [CORRECTION FROM ERWAN: "Actually, we do repeat moves in MovNat! Only that it is not the sole way to train/move. Series of reps are most of the time combined with other movements, to favor the ability to transition (with ease, speed and accuracy), instead of always separating movements (different series for different movements), or reps (taking a break between series of reps). Also, the types of movements that can be performed as series are much more varied that in a conventional approach of fitness. That is because is MovNat, natural movement IS the conditioning. 100% of movements that are performed are either the real, complete movement, or a segment of them, so that repeating them will condition us to ultimately perform natural movement (practical and adaptive physical action) with max efficiency."]
such as the classic 10 pushups. When in nature will you suddenly need to do multiple pushups? Or squats? With the exercise in MovNat, you don’t do things in order to build muscle, but building muscle is a result of the things you do.

After the first part of this course, my view of fitness and exercise was already changing!

The other thing I noticed is, whatever the exercise is in MovNat, it involves using your core muscles. Even though we did a lot of pulling ourselves up and jumping, my arms and legs were not sore the next day- but my abs and glutes were definitely sore!

The course was not brutally hard in terms of the amount of exercise we did throughout the day. However, the last couple of hours with the hot Texas sun beating down on me, I started to fade. While everyone else in the clinic was from Texas and at least somewhat used to exercise in 98 degree temps, the wimpy Californian boy was not! The good thing was, there was no humidity that day, so 98 felt like 98 instead of 108!

We finished up the day with a circuit of sorts, that Erwan invented, using our surroundings- which consisted of stairs and picnic tables. We had to sprint up the stairs, crawl down a few steps, jump up onto a table, and jump down. This was repeated 5 times. After we finished that, I think one of the guys in the class wanted to do more, but I was pretty satisfied with my day overall- and ready to jump in the natural springs pool right next to where we were doing the training.

The pool was cold and felt FANTASTIC! I did a couple of laps, thanked Erwan for the day, and headed home- where eating and sleeping were the order for the rest of the day.

Overall, the MovNat clinic was a physical and mental challenge that opened up my mind to creativity, and has me now wanting to do more of this. I’m already thinking of new routines for my workouts this week, and how I can go back to having FUN at each and every workout!

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]]> http://healthymindfitbody.com/2010/08/30/my-natural-movement-workshop-with-erwan-lecorre/feed/ 0 Slow the Aging Process: A How-To Guide http://healthymindfitbody.com/2010/08/27/slow-the-aging-process-a-how-to-guide/ http://healthymindfitbody.com/2010/08/27/slow-the-aging-process-a-how-to-guide/#comments Fri, 27 Aug 2010 17:22:02 +0000 Kevin http://healthymindfitbody.com/?p=888 While most commercially-available “anti-aging” products are complete scams and a huge waste of money, there are several things you can do for FREE to slow down signs of aging. Here are some ideas:

-Reduce your sugar intake. A high carb/sugar diet weakens your immune system and causes wrinkles. Studies have shown that high levels of sugar in the body can be just as damaging to your skin’s appearance and health as nicotine and unhealthy exposure to UV radiation.

-Take fish oils. The Omega-3 essential fatty acids found in fish oils help lower your blood pressure, improve your mood and maintain brain health. All three of those things are associated with longer, healthier lives.

-Eat your greens. Many of the nutrients in dark leafy green vegetables help slow aging and can even prevent age-related illness.

-Get safe sun exposure. Your body needs UVB exposure in order to manufacture Vitamin D. Vitamin D fights cancer, obesity, diabetes, builds bones, and is a general, all-around tonic for enhanced performance. 20 minutes a day of peak sunlight (during warm months) should do it.

-Drink green tea and reap the benefits. In addition to the benefits of anti-oxidants, studies have shown that green tea aids in fat-burning and lowers “bad” cholesterol levels.

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]]> http://healthymindfitbody.com/2010/08/27/slow-the-aging-process-a-how-to-guide/feed/ 0 45 – Natural Movement with guest Erwan Le Corre http://healthymindfitbody.com/2010/08/25/45-natural-movement-with-guest-erwan-le-corre/ http://healthymindfitbody.com/2010/08/25/45-natural-movement-with-guest-erwan-le-corre/#comments Wed, 25 Aug 2010 00:12:51 +0000 admin http://healthymindfitbody.com/?p=884 (duration: 36:05)

In this inspiring interview, we explore with Erwan the nature of practical and adaptive movement that enables truly excelling in health and fitness, as well as an ethics of contributing to the well-being of others (an emphasis on collaboration rather than competition). MovNat brings about feelings of personal empowerment, confidence, freedom and efficiency. The more mindful we are of the possibilities of our bodies, the less prone we’ll be to “the Zoo human syndrome,” in which people don’t really engage with nature and with natural movement that challenges one’s mind and body. Combined with a paleo eating lifestyle, MovNat ensures an ideal physique, among other fine things. As Erwan wisely noted, “We can’t brush aside millions of years of evolution.” Simply put, natural movement is about being “strong, healthy, happy and free.”

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://movnat.com/

Mens Health Magazine – A Wild Workout for the Real World
http://tinyurl.com/24muoxk

The Sudbury Valley School Experience
http://tinyurl.com/23xhbv6 (link to google books)

Black Belt
http://www.imdb.com/title/tt1084019/

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/08/25/45-natural-movement-with-guest-erwan-le-corre/feed/ 2 (duration: 36:05) - In this inspiring interview, we explore with Erwan the nature of practical and adaptive movement that enables truly excelling in health and fitness, as well as an ethics of contributing to the well-being of others (an emphasis on c... (duration: 36:05) In this inspiring interview, we explore with Erwan the nature of practical and adaptive movement that enables truly excelling in health and fitness, as well as an ethics of contributing to the well-being of others (an emphasis on collaboration rather than competition). MovNat brings about feelings of personal empowerment, confidence, freedom and efficiency. The more mindful we are of the possibilities of our bodies, the less prone we'll be to "the Zoo human syndrome," in which people don't really engage with nature and with natural movement that challenges one's mind and body. Combined with a paleo eating lifestyle, MovNat ensures an ideal physique, among other fine things. As Erwan wisely noted, "We can't brush aside millions of years of evolution." Simply put, natural movement is about being "strong, healthy, happy and free." Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://movnat.com/ Mens Health Magazine - A Wild Workout for the Real World http://tinyurl.com/24muoxk The Sudbury Valley School Experience http://tinyurl.com/23xhbv6 (link to google books) Black Belt http://www.imdb.com/title/tt1084019/ bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 36:05 Is it Possible to Use Exercise to Lose Weight? Part 1 http://healthymindfitbody.com/2010/08/24/is-it-possible-to-use-exercise-to-lose-weight-part-1/ http://healthymindfitbody.com/2010/08/24/is-it-possible-to-use-exercise-to-lose-weight-part-1/#comments Tue, 24 Aug 2010 16:41:37 +0000 Kevin http://healthymindfitbody.com/?p=878 It seems wrong, somehow, to say that exercise shouldn’t be your focus when you’re trying to lose weight.

But it’s true.

There are thousands of fitness plans that tell people to exercise more and eat less in order to lose weight. The benefits of exercise are well-known (even I exercise almost on a daily basis), but is this method effective in successful weight loss and ideal weight maintenance?

Answer: no way! Sure, the people in those (in)famous before and after photos included some form of exercise in their weight loss plans, and most probably followed a restrictive calorie-counting diet with lots of exercise. That may be effective, short-term, but for the most part, these results will not last.

These diets fail because the emphasis is misplaced. Instead of increasing exercise, many people have dropped pounds of fat simply by reducing their carbohydrate consumption – no exercise involved! I’m not recommending a sedentary lifestyle by any means; it’s not healthy. But most (some say 80-85%) of your success in achieving a permanently fit body is a result of your nutrition, not how many hours a day you perform cardiovascular exercises.

The reason this works?

When you exercise, your appetite is often stimulated, and you may be tempted to overeat.

Another reason is that most fitness programs are not sustainable for most people; they simply cannot maintain an exercise-intensive and calorie-restrictive diet.

Finally, exercise can act almost as a fix for psychological addictions to food or certain types of food: for example, a brief period of exercise will often relieve you of your intense craving for chocolate.

In Part 2 we will explore these above-mentioned three aspects of fat burning and fitness plans in more detail.

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]]> http://healthymindfitbody.com/2010/08/24/is-it-possible-to-use-exercise-to-lose-weight-part-1/feed/ 0 Driving is why you're fat? http://healthymindfitbody.com/2010/08/17/driving-is-why-youre-fat/ http://healthymindfitbody.com/2010/08/17/driving-is-why-youre-fat/#comments Tue, 17 Aug 2010 18:55:26 +0000 Kevin http://healthymindfitbody.com/?p=867 Ok, here’s a cute web page showing the fittest and fattest states based on how much driving people do vs. walking, biking, or taking public transit: http://awesome.good.is/transparency/web/1008/driving-and-obesity-3/transparency.jpg

It’s cute, but is it true?

Well, the text at the top starts off with “It’s a simple equation. Exercise more and lose weight.”
Hold on a minute! I realize that for most of our lives we’ve been told that it’s simply the calories you consume – the calories you burn that matters. And exercise is certainly an important and even vital part of a healthy lifestyle.

But these numbers are a bit misleading. Texas (where I am currently residing), for example, gets horrible marks all around and shows a fat guy and a low rank for fitness levels. And, people are definitely car-lovers here, and there is traffic in the cities. But is this why they are fat? It could be a factor, but given that diet is 80% or more of the fit-or-fat equation, I have my doubts.

For example, there’s a motto here- “everything is bigger in Texas”, and this applies to food above all else! Just the other day I was asked if I wanted a “Texas-sized iced tea”! So this extends to other foods and drinks, and typically the ones that are not so good for our waistlines. I can imagine people are more likely to get Texas-sized Cokes and Texas-sized pizzas too, shooting their insulin levels through the roof and storing these calories as fat.

The driving and not walking definitely does not help, and spending lots of time in one’s car is not part of a healthy lifestyle. But the emphasis on graphs like these is in the wrong place. Instead, let’s take a look at the diets of these Americans and show them how they can even stay slim with a long commute if necessary.

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]]> http://healthymindfitbody.com/2010/08/17/driving-is-why-youre-fat/feed/ 1 44 – Good parenting habits, kids and food http://healthymindfitbody.com/2010/08/16/44-good-parenting-habits-kids-and-food/ http://healthymindfitbody.com/2010/08/16/44-good-parenting-habits-kids-and-food/#comments Mon, 16 Aug 2010 03:59:28 +0000 admin http://healthymindfitbody.com/?p=862 (duration 19:55)

Join us in our continuing discussion about childhood eating and the best methods of parenting (feel free to comment below the show notes). Promoting reason, respect, and rational self-interest is key to great eating habits. The quest for good nutritional knowledge must be engaged in by both adults and kids, as a partnership. It’s important not to enable bad eating habits, which entails living with integrity and practicing self-responsibility, which is in line with wanting the best for kids. Oh, and dates are ok carbs (like fruit in general), but should be consumed in moderation to minimize insulin levels.

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://en.wikipedia.org/wiki/Swamp_coolers ;)

Stay tuned for an upcoming interview with Erwan of http://movnat.com

http://sandradodd.com/unschooling

More resources:
http://unschooling.com/
http://unschooling.org/
http://unschoolingamerica.com

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/08/16/44-good-parenting-habits-kids-and-food/feed/ 2 (duration 19:55) - Join us in our continuing discussion about childhood eating and the best methods of parenting (feel free to comment below the show notes). Promoting reason, respect, and rational self-interest is key to great eating habits. (duration 19:55) Join us in our continuing discussion about childhood eating and the best methods of parenting (feel free to comment below the show notes). Promoting reason, respect, and rational self-interest is key to great eating habits. The quest for good nutritional knowledge must be engaged in by both adults and kids, as a partnership. It's important not to enable bad eating habits, which entails living with integrity and practicing self-responsibility, which is in line with wanting the best for kids. Oh, and dates are ok carbs (like fruit in general), but should be consumed in moderation to minimize insulin levels. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://en.wikipedia.org/wiki/Swamp_coolers ;) Stay tuned for an upcoming interview with Erwan of http://movnat.com http://sandradodd.com/unschooling More resources: http://unschooling.com/ http://unschooling.org/ http://unschoolingamerica.com bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 19:56 The Anti-Wrinkle Diet http://healthymindfitbody.com/2010/08/12/the-anti-wrinkle-diet/ http://healthymindfitbody.com/2010/08/12/the-anti-wrinkle-diet/#comments Thu, 12 Aug 2010 18:13:42 +0000 Kevin http://healthymindfitbody.com/?p=857 I just saw a headline on digg.com for this Anti-Wrinkle Diet.

Here’s the premise:

“When dermatologists checked the skin and diets of 453 people from Australia, Greece, and Sweden, they found that while a healthy diet can’t erase damage done by years of unprotected sunbathing or smoking, it can help.”

I tend to agree with that. An unhealthy high carb diet can certainly accelerate the aging process.

Here’s what the diet consists of:

“Have More of These
Olive oil
Fish
Low-fat milk
Water and tea
Fruit and vegetables
Eggs
Nuts and nut butters Beans”

Not too bad, except the milk and beans may cause some gut irritation.

“Have less of these:
Butter
Red meat
Cakes and pastries
Soft drinks
Full-fat milk
Margarine
Potatoes”

Ok, I agree that cakes, pastries, soft drinks, margarine, and potatoes are good to avoid.
But butter can be okay, red meat for the most part is healthy, and if you’re going to drink milk, full fat is actually better for you than low or non fat!

The rest of the recommendations seem completely reasonable:

“1. Put more fruits and vegetables on your plate.
2. Order salmon when you’re dining out.
3. Have a cup of sugar-free cocoa.
4. Cut back on white bread and sugar.”

Absolutely.
I think “wrinkle-free” is a bit of a gimmick, but they have some of the basics down to avoid wrinkles. Generally, stick with a low carb, no grain diet, and you will be putting yourself in the “anti-aging zone”, and avoiding many of the problems that your insulin-spiked high carb friends are either running into, or will at some point run into down the road.

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]]> http://healthymindfitbody.com/2010/08/12/the-anti-wrinkle-diet/feed/ 2 43 – More answers to listener questions, eating habits of kids, parenting http://healthymindfitbody.com/2010/08/08/43-more-answers-to-listener-questions-eating-habits-of-kids-parenting/ http://healthymindfitbody.com/2010/08/08/43-more-answers-to-listener-questions-eating-habits-of-kids-parenting/#comments Sun, 08 Aug 2010 22:05:42 +0000 admin http://healthymindfitbody.com/?p=843 (duration 18:28)

In this show we offer further answers to questions by listeners, this time dealing with persuading others, particularly children, about healthy mind fit body lifestyle choices. Ultimately, it’s about respect and understanding, rather than battles of the wills or controlling others’ behavior, such as prohibiting consumption of “forbidden” foods, which at base denies personal responsibility. As we noted in the last episode, much of the time people’s eating decisions stem from how they were treated as children as well as their knowledge (or lack thereof) about food. So, parents need to adopt a healthy lifestyle that models good eating and provides rational guidance for kids, encouraging their own self-responsible choices.

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

What Do You Lack? Probably Vitamin D by Jane E. Brody
http://www.nytimes.com/2010/07/27/health/27brod.html

Longterm Effects of Food Controls (or the lack of controls) by Sandra Dodd? http://sandradodd.com/eating/longterm

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/08/08/43-more-answers-to-listener-questions-eating-habits-of-kids-parenting/feed/ 0 (duration 18:28) In this show we offer further answers to questions by listeners, this time dealing with persuading others, particularly children, about healthy mind fit body lifestyle choices. Ultimately, it's about respect and understanding, (duration 18:28) In this show we offer further answers to questions by listeners, this time dealing with persuading others, particularly children, about healthy mind fit body lifestyle choices. Ultimately, it's about respect and understanding, rather than battles of the wills or controlling others' behavior, such as prohibiting consumption of "forbidden" foods, which at base denies personal responsibility. As we noted in the last episode, much of the time people's eating decisions stem from how they were treated as children as well as their knowledge (or lack thereof) about food. So, parents need to adopt a healthy lifestyle that models good eating and provides rational guidance for kids, encouraging their own self-responsible choices. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: What Do You Lack? Probably Vitamin D by Jane E. Brody http://www.nytimes.com/2010/07/27/health/27brod.html Longterm Effects of Food Controls (or the lack of controls) by Sandra Dodd? http://sandradodd.com/eating/longterm bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 18:29 Not being attached to the outcome http://healthymindfitbody.com/2010/08/06/not-being-attached-to-the-outcome/ http://healthymindfitbody.com/2010/08/06/not-being-attached-to-the-outcome/#comments Fri, 06 Aug 2010 16:41:04 +0000 Kevin http://healthymindfitbody.com/?p=840 When you are attempting to do something big in your life, whether it’s to start a new business, lose 75 pounds, or simply being a more positive person, it is so important to not be attached to the outcome.

I know I used to have a huge problem with being way to attached to outcomes. Not achieving my goal times in swimming would bring me down. Not earning “enough” money would lower my self esteem. Not having the life I wanted would stress me out!

It is a hard thing to do, but once you accept this idea of non-attachment, life flows a lot more smoothly.

Let’s say you are the person that wants to lose 75 pounds. You jump on this new low carb diet full force, and you lose 3 pounds the first week. The next week you lose 2 more. The following week you don’t lose any weight. “That’s it! I’m going back to pizza!” you proclaim out of frustration. This is exactly why diets don’t work, and why they are always attached to an often immediate outcome.

Instead, a good way to look at it is- I’m changing my lifestyle to health. I am going to eat as healthy as I can most of the time, and I’m not going to step on the scale daily. If I change my eating lifestyle to a healthy one, I know I am doing the best thing for myself that I can. The results will show eventually, and I will be growing as a person and not be filled with stress and anxiety over it.

Try it out with some smaller things. Give someone a compliment today and don’t even worry about their reaction. Do it because you want to brighten their day! Non-attachment is one of the keys to maintaining a relaxed, happy life, as opposed to basing everything you do on someone else’s standard.

]]> http://healthymindfitbody.com/2010/08/06/not-being-attached-to-the-outcome/feed/ 4 42 – Answers to training and eating questions, persuading others http://healthymindfitbody.com/2010/07/31/42-answers-to-training-and-eating-questions-persuading-others/ http://healthymindfitbody.com/2010/07/31/42-answers-to-training-and-eating-questions-persuading-others/#comments Sat, 31 Jul 2010 23:05:39 +0000 admin http://healthymindfitbody.com/?p=835 (duration 19:39)

This episode we explore Kevin’s upcoming couple months deep in the heat/heart of Texas, non-sweet bbq, his blog post on the China Study, and then we offer our answers to a few questions by listeners–involving making additions to our site, sprint training, as well as persuading others about healthy mind fit body lifestyle choices. Much of the time, people’s eating decisions stem from their childhood experiences, which tend to be related to our culture’s nonsensical low-fat high-carb messages over the last few decades.

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://healthymindfitbody.com/2010/07/12/the-china-study-bites-the-dust/

Mark Sisson’s Sprinting Workout Routine (we interviewed him, btw, in episode 25)
http://www.youtube.com/watch?v=kWiE0CNpoEk

Upping the workout ante:
http://www.marksdailyapple.com/primal-blueprint-forest-sprinting/

Why You Got Fat (we interviewed Tom, btw, in episode 18)
http://www.youtube.com/watch?v=mNYlIcXynwE

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/07/31/42-answers-to-training-and-eating-questions-persuading-others/feed/ 0 (duration 19:39) - This episode we explore Kevin's upcoming couple months deep in the heat/heart of Texas, non-sweet bbq, his blog post on the China Study, and then we offer our answers to a few questions by listeners--involving making additions to ou... (duration 19:39) This episode we explore Kevin's upcoming couple months deep in the heat/heart of Texas, non-sweet bbq, his blog post on the China Study, and then we offer our answers to a few questions by listeners--involving making additions to our site, sprint training, as well as persuading others about healthy mind fit body lifestyle choices. Much of the time, people's eating decisions stem from their childhood experiences, which tend to be related to our culture's nonsensical low-fat high-carb messages over the last few decades. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://healthymindfitbody.com/2010/07/12/the-china-study-bites-the-dust/ Mark Sisson's Sprinting Workout Routine (we interviewed him, btw, in episode 25) http://www.youtube.com/watch?v=kWiE0CNpoEk Upping the workout ante: http://www.marksdailyapple.com/primal-blueprint-forest-sprinting/ Why You Got Fat (we interviewed Tom, btw, in episode 18) http://www.youtube.com/watch?v=mNYlIcXynwE bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 19:40 Paleo Food List part 2 http://healthymindfitbody.com/2010/07/26/paleo-food-list-part-2/ http://healthymindfitbody.com/2010/07/26/paleo-food-list-part-2/#comments Mon, 26 Jul 2010 18:30:53 +0000 Kevin http://healthymindfitbody.com/?p=820 Ok, we’ve covered a list of foods that can be considered “paleo”, or along the lines of what paleolithic man ate.
Now, we can move on to a much longer list- what foods are NOT paleo? To list everything would be like writing a book, and much of it is pretty obvious anyway (is there any question whether paleolithic man had access to donuts or cheetos??).

And then there is the breakdown of packaged foods vs. their actual ingredients.

So I’ll stick with the most questionable and relevant foods. What’s not paleo? Here are a few examples. Feel free to chime in with a comment below on what you would add to the non-paleo list!

1. Bread
2. Pasta
3. Cereal
4. “Whole Grains” (or any grains)
5. Tortillas
6. Ketchup
7. High Fructose Corn Syrup (or any corn syrup)
8. Rice
9. Soy- including soy sauce and soy protein isolate)
10. Pop Tarts (they probably ate Toaster Strudels ;))
11. Pancakes
12. Protein shakes

Put down in the comments below what your favorite (or least favorite) non-paleo foods, and ask a question if you aren’t sure!

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]]> http://healthymindfitbody.com/2010/07/26/paleo-food-list-part-2/feed/ 6 41 – Paleo solutions with guest Robb Wolf, part 2 http://healthymindfitbody.com/2010/07/24/41-paleo-solutions-with-guest-robb-wolf-part-2/ http://healthymindfitbody.com/2010/07/24/41-paleo-solutions-with-guest-robb-wolf-part-2/#comments Sat, 24 Jul 2010 02:09:51 +0000 admin http://healthymindfitbody.com/?p=815 (duration 35:56)

In this second half of our interview with Robb Wolf, author of upcoming book The Paleo Solution, we discuss the potential ills of legumes, such as beans, peas, and peanut butter. Similar to grains, they have some inflammatory properties (but your individual results may vary). Another point covered was: given the plethora of bad foods out there, it’s important for adults to take responsibility and ensure the availability of good foods in their households. Keeping it simple is the key (e.g., protein, veggies, and fat), rather than making it more complex and difficult for yourself (no need for food journaling, for instance). Turns out, pretty much every human does well by removing grains, legumes, and dairy from their diet; then, it’s just a matter of adjusting the macronutrients as needed. Ultimately, the healthy mind fit body lifestyle will provide you the foundation from which you can fine-tune your health…and maybe even go full-on paleo at some point!

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://robbwolf.com
http://robbwolf.com/category/podcasts/

http://en.wikipedia.org/wiki/Plumpy’nut

by Loren Cordain:
http://www.thepaleodiet.com/
http://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0471413909

Please give us feedback about our book…
http://healthymindfitbody.com/hmfb.html

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/07/24/41-paleo-solutions-with-guest-robb-wolf-part-2/feed/ 0 (duration 35:56) - In this second half of our interview with Robb Wolf, author of upcoming book The Paleo Solution, we discuss the potential ills of legumes, such as beans, peas, and peanut butter. Similar to grains, (duration 35:56) In this second half of our interview with Robb Wolf, author of upcoming book The Paleo Solution, we discuss the potential ills of legumes, such as beans, peas, and peanut butter. Similar to grains, they have some inflammatory properties (but your individual results may vary). Another point covered was: given the plethora of bad foods out there, it's important for adults to take responsibility and ensure the availability of good foods in their households. Keeping it simple is the key (e.g., protein, veggies, and fat), rather than making it more complex and difficult for yourself (no need for food journaling, for instance). Turns out, pretty much every human does well by removing grains, legumes, and dairy from their diet; then, it's just a matter of adjusting the macronutrients as needed. Ultimately, the healthy mind fit body lifestyle will provide you the foundation from which you can fine-tune your health...and maybe even go full-on paleo at some point! Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://robbwolf.com http://robbwolf.com/category/podcasts/ http://en.wikipedia.org/wiki/Plumpy'nut by Loren Cordain: http://www.thepaleodiet.com/ http://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0471413909 Please give us feedback about our book... http://healthymindfitbody.com/hmfb.html bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 35:57 Paleo Food List http://healthymindfitbody.com/2010/07/20/paleo-food-list/ http://healthymindfitbody.com/2010/07/20/paleo-food-list/#comments Tue, 20 Jul 2010 22:17:35 +0000 Kevin http://healthymindfitbody.com/?p=805 Eating “paleo” seems to be getting really popular these days. The Paleo Diet is basically the idea of eating more like our primitive ancestors as much as possible, as opposed to eating the traditional western diet of today.

If you listen to our recent interview with Robb Wolf, you will see that there is a lot to the paleo way of eating, and what is now being called the “paleo lifestyle”!

What can get confusing is, what is paleo and what is not paleo? I thought it would be helpful to come up with a paleo food list. Feel free to comment and add anything else you might consider paleo!

1. Meat- (beef, chicken, pork, game)
2. Fish- wild caught salmon is one of the healthiest
3. Eggs
4. Vegetables- stick mostly with the greens.
5. Fruits
6. Dark Chocolate- go for the higher cacao percentages, eat in moderation
7. Guacamole
8. Coconut/coconut oil/coconut milk
9. Coffee
10. Tea
11. Nuts (except for PEAnuts!)
12. Seeds

The paleo foods list is easy to create.
The non-paleo foods list is a lot harder! I’m going to work on that one, but if you can comment below with additions to the above list and questions about other foods, it would help a lot!

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]]> http://healthymindfitbody.com/2010/07/20/paleo-food-list/feed/ 8 40 – Paleo solutions with guest Robb Wolf, part 1 http://healthymindfitbody.com/2010/07/16/40-paleo-solutions-with-guest-robb-wolf-part-1/ http://healthymindfitbody.com/2010/07/16/40-paleo-solutions-with-guest-robb-wolf-part-1/#comments Fri, 16 Jul 2010 20:25:05 +0000 admin http://healthymindfitbody.com/?p=793 (duration 31:57)

This show is the first part of our two-part interview with Robb Wolf, a paleo-oriented strength and conditioning coach with a biochemistry background. He offers his insights about the paleo eating regimen and the problems with modern diets. We ask him about his own evolution to the paleo lifestyle, from sick vegetarian, to lower carb, to paleo (dairy, grain, and legume free). We explore the potential drawbacks of eating dairy and grains based on the effects of gluten, lectin and other particular proteins, such as developing “leaky gut” and various autoimmune problems.

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://robbwolf.com

further reading on dairy:

Milk. It does a body good. Or Not.
http://www.proteinpower.com/drmike/uncategorized/421/

The Definitive Guide to Dairy
http://www.marksdailyapple.com/dairy-intolerance/

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/07/16/40-paleo-solutions-with-guest-robb-wolf-part-1/feed/ 0 (duration 31:57) - This show is the first part of our two-part interview with Robb Wolf, a paleo-oriented strength and conditioning coach with a biochemistry background. He offers his insights about the paleo eating regimen and the problems with moder... (duration 31:57) This show is the first part of our two-part interview with Robb Wolf, a paleo-oriented strength and conditioning coach with a biochemistry background. He offers his insights about the paleo eating regimen and the problems with modern diets. We ask him about his own evolution to the paleo lifestyle, from sick vegetarian, to lower carb, to paleo (dairy, grain, and legume free). We explore the potential drawbacks of eating dairy and grains based on the effects of gluten, lectin and other particular proteins, such as developing "leaky gut" and various autoimmune problems. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://robbwolf.com further reading on dairy: Milk. It does a body good. Or Not. http://www.proteinpower.com/drmike/uncategorized/421/ The Definitive Guide to Dairy http://www.marksdailyapple.com/dairy-intolerance/ bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 31:57 The China Study bites the dust http://healthymindfitbody.com/2010/07/12/the-china-study-bites-the-dust/ http://healthymindfitbody.com/2010/07/12/the-china-study-bites-the-dust/#comments Mon, 12 Jul 2010 18:54:43 +0000 Kevin http://healthymindfitbody.com/?p=782 Before undertaking our first Healthy Mind Fit Body podcast, I went to the bookstore to familiarize myself with all the latest trendy diets, and for any that I didn’t understand, I did research on Google to find out more.

Several books that I checked out were recommending a vegan diet, and a few of them referenced the China Study (by T. Collin Campbell) as proof that we all should be eating vegan. One book I read by Dr. Joel Fuhrman called “Eat to Live”, gave what appeared to be a credible review of the study, and Fuhrman used it as the basis to the recommendations in his book.

(I incidentally at that time also had someone email me and tell me I was killing myself with meat and that I should read the China Study to find out how I should be eating!)

So I googled it. I came across a few sites praising the China Study as the gospel truth, not to be questioned and a revolutionary study in nutrition. But the most well researched site I came across was this one: http://www.beyondveg.com/billings-t/comp-anat/comp-anat-8e.shtml

This page correctly points out that:

-Level of aggregation of the study data yields, at most, 65 observations (data points) for analysis. This was enough for me to throw out the whole thing, but there’s much more!
-The China Study report lists only 6 statistically significant correlations between meat-eating and disease mortality. Further, 4 of the correlations are negative. The tiny numbers are alarming, or rather, embarrassing to the author’s conclusion.

And then there are these logical fallacies:
-Lack of actual income data for the survey participants is a serious flaw. It makes adjustment of the data for the effect of income less reliable
-Attempts to use the China Study to prove that all omnivore diets are bad

So after reading this article, I was ready throw out the China Study as anything but an attempt to generate a hypothesis rather than prove one.

But if that weren’t bad enough, there is now a much deeper look at the China Study (by someone who read every page of the actual study, not just Campbell’s book) on this blog by Denise Minger: http://rawfoodsos.com/2010/07/07/the-china-study-fact-or-fallac/

What we find here is:

Point #1: “…when we actually track down the direct correlation between animal protein and cancer, there is no statistically significant positive trend. None. Looking directly at animal protein intake, we have the following correlations with cancers:

Lymphoma: -18
Penis cancer: -16
Rectal cancer: -12
Bladder cancer: -9
Colorectal cancer: -8
Leukemia: -5
Nasopharyngeal: -4
Cervix cancer: -4
Colon cancer: -3
Liver cancer: -3
Oesophageal cancer: +2
Brain cancer: +5
Breast cancer: +12″

No proof of a cancer-meat link here!

Point #2: “But what about plant protein? Since plant protein correlates negatively with plasma cholesterol, does that mean plant protein correlates with lower cancer risk? Let’s take a look at the cancer correlations with “plant protein intake”:

Nasopharyngeal cancer: -40**
Brain cancer: -15
Liver cancer: -14
Penis cancer: -4
Lymphoma: -4
Bladder cancer: -3
Breast cancer: +1
Stomach cancer: +10
Rectal cancer: +12
Cervix cancer: +12
Colon cancer: +13
Leukemia: +15
Oesophageal cancer +18
Colorectal cancer: +19″

More of a link to cancer with plants than animals!!!

Point #3: “In these high-risk areas for liver cancer, total animal food intake has a correlation with liver cancer of… dun dun dun… +1.

That’s it. One. We rarely get a perfect statistical zero in the real world, but this is pretty doggone close to neutral. Broken up into different types of animal food rather than total consumption, we have the following correlations:

* Meat correlates at -7 with liver cancer in high-risk counties
* Fish correlates at +11
* Eggs correlate at -29
* Dairy correlates at -19″

Point #4: “Basically, Campbell’s implication that green vegetables are associated with less cardiovascular disease is misleading. More accurately, certain geographical regions have strong correlations with cardiovascular disease (or lack thereof), and year-round green vegetable consumption is simply an indicator of geography. Since only frequency and not actual quantity of greens seems protective of heart disease and stroke, it’s safe to say that greens probably aren’t the true protective factor.”

More flaws in the author’s conclusions from data gathered.

The great points Denise made in her blog post go on and on, and go to show that my initial inclination to throw out the China Study was the right one.

She goes on to say:
“Why does Campbell indict animal foods in cardiovascular disease (correlation of +1 for animal protein and -11 for fish protein), yet fail to mention that wheat flour has a correlation of +67 with heart attacks and coronary heart disease, and plant protein correlates at +25 with these conditions?

Speaking of wheat, why doesn’t Campbell also note the astronomical correlations wheat flour has with various diseases: +46 with cervix cancer, +54 with hypertensive heart disease, +47 with stroke, +41 with diseases of the blood and blood-forming organs, and the aforementioned +67 with myocardial infarction and coronary heart disease? (None of these correlations appear to be tangled with any risk-heightening variables, either.)”

Bingo. Carbohydrate and grain intake and its affects on health are not even considered!

T. Collin Campbell’s conclusion to his book was that animal products are deleterious to our health, and that we should be eating plant-based foods instead. Unfortunately, he not only did not prove this, but has lead many people to believing in more nonsense that if followed, will have negative consequences on their health in the long term.

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]]> http://healthymindfitbody.com/2010/07/12/the-china-study-bites-the-dust/feed/ 23 Priorities in weight loss http://healthymindfitbody.com/2010/07/09/priorities-in-weight-loss/ http://healthymindfitbody.com/2010/07/09/priorities-in-weight-loss/#comments Fri, 09 Jul 2010 22:19:16 +0000 Kevin http://healthymindfitbody.com/?p=780 When it comes to losing weight, whether we are talking a few pounds or 100, it is important to keep priorities in mind.

After interviewing Robb Wolf today on our podcast, who is a wealth of knowledge on nutrition and biochemistry, I can see how easy it is to get bogged down in the nitty-gritty! Differences between sweet potatoes and yams? Which type of nuts are the absolute best? Should I buy organic?

This stuff can go on and on. If you’re coming from a traditional high carb, low fat diet, start with focusing on the basics: eat lots of vegetables, wild caught salmon, grass fed beef, eggs, fruit, some nuts, coconut oil, and cut out or cut way down on bread, pasta, cereal, and grains in general.

Is the other stuff important? Sure! But to get hung up on the nuances would be like spending weeks looking for a personal trainer, when all you need to do is start walking 20 minutes a day!

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]]> http://healthymindfitbody.com/2010/07/09/priorities-in-weight-loss/feed/ 0 39 – Healthy confidence and optimal lifestyle eating http://healthymindfitbody.com/2010/07/08/39-healthy-confidence-and-optimal-lifestyle-eating/ http://healthymindfitbody.com/2010/07/08/39-healthy-confidence-and-optimal-lifestyle-eating/#comments Thu, 08 Jul 2010 18:50:30 +0000 admin http://healthymindfitbody.com/?p=775 (duration 23:27)

We discuss a mix of things in this show, starting with my recent experience with food poisoning (wasn’t pretty) and Kevin’s July 4th holiday foodstuff experiences. Confidence comes with being aligned with what’s healthy and good for you and being able to achieve your values in life. And confidence in how you look ought to be a reflection of doing what’s healthy for your body (unlike what the endeavoring-to-be-1000-pounds woman believes). Basically, everyone can be physically fit and healthy. A couple listener questions involved, first, why low carb/high fat/adequate protein eating is good for you, no matter if you already are your perfect weight (based on the insulin factor), in addition to some pitfalls with grains and potentially with dairy and, second, the relative merits of the grain-like seed quinoa. Also, Dr. Weil comes clean and admits that saturated fat is ok and that carbs are detrimental, giving a strong nod to the keen investigational research of science writer Gary Taubes.

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

Tasty Thai soup
http://en.wikipedia.org/wiki/Tom_kha_gai

Woman wants to be world’s fattest
N.J. mother of two is striving to top 1,000 pounds
http://www.msnbc.msn.com/id/37596789/ns/health-womens_health/

Fat or Carbs: Which Is Worse? by Andrew Weil
http://www.huffingtonpost.com/andrew-weil-md/healthy-eating_b_629422.html

Grain-like seed
http://en.wikipedia.org/wiki/Quinoa

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/07/08/39-healthy-confidence-and-optimal-lifestyle-eating/feed/ 0 (duration 23:27) - We discuss a mix of things in this show, starting with my recent experience with food poisoning (wasn't pretty) and Kevin's July 4th holiday foodstuff experiences. Confidence comes with being aligned with what's healthy and good for... (duration 23:27) We discuss a mix of things in this show, starting with my recent experience with food poisoning (wasn't pretty) and Kevin's July 4th holiday foodstuff experiences. Confidence comes with being aligned with what's healthy and good for you and being able to achieve your values in life. And confidence in how you look ought to be a reflection of doing what's healthy for your body (unlike what the endeavoring-to-be-1000-pounds woman believes). Basically, everyone can be physically fit and healthy. A couple listener questions involved, first, why low carb/high fat/adequate protein eating is good for you, no matter if you already are your perfect weight (based on the insulin factor), in addition to some pitfalls with grains and potentially with dairy and, second, the relative merits of the grain-like seed quinoa. Also, Dr. Weil comes clean and admits that saturated fat is ok and that carbs are detrimental, giving a strong nod to the keen investigational research of science writer Gary Taubes. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: Tasty Thai soup http://en.wikipedia.org/wiki/Tom_kha_gai Woman wants to be world's fattest N.J. mother of two is striving to top 1,000 pounds http://www.msnbc.msn.com/id/37596789/ns/health-womens_health/ Fat or Carbs: Which Is Worse? by Andrew Weil http://www.huffingtonpost.com/andrew-weil-md/healthy-eating_b_629422.html Grain-like seed http://en.wikipedia.org/wiki/Quinoa bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 23:27 Low Carb Lunch http://healthymindfitbody.com/2010/07/07/low-carb-lunch/ http://healthymindfitbody.com/2010/07/07/low-carb-lunch/#comments Wed, 07 Jul 2010 18:20:14 +0000 Kevin http://healthymindfitbody.com/?p=770 I wrote about breakfast a few posts ago, but what about lunch?

How can you eat a healthy, low carb lunch, when many of us are so used to the traditional sandwich, where there’s more bread than anything else!

When I first started cutting my carbs, for lunch I usually just took off one slice of bread- so I ate my sandwiches “tostada style”- putting the meat and cheese on the bread instead of between two slices. This cutting out of 20g of carbohydrates every day did wonders for my energy levels in the afternoon, as well as for flattening out my stomach!

Still, I’ve come to the realization more recently that grains are not healthy- so why do I still eat them, even in small quantities?

I’ve switched my lunches to something like this:

About a cup of frozen broccoli, thawed in the microwave
Sprinkle olive oil and sea salt on the broccoli
Add a tablespoon or 2 of guacamole
Add sliced turkey, roast beef, or turkey
Stir and eat!

You can easily replace the broccoli with artichoke, or your favorite green vegetable.

I’ve also just found out about using broccoli leaves in place of bread! I haven’t figured out where to get broccoli leaves, but if anyone knows, please comment here, I’d love to try this!

For dessert, I’ll have an apple with almond butter or an apple with some cashews.

This lunch keeps me full throughout the afternoon with no crash!

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]]> http://healthymindfitbody.com/2010/07/07/low-carb-lunch/feed/ 0 How to eat your way to fitness in 4 steps http://healthymindfitbody.com/2010/07/02/how-to-eat-your-way-to-fitness-in-4-steps/ http://healthymindfitbody.com/2010/07/02/how-to-eat-your-way-to-fitness-in-4-steps/#comments Fri, 02 Jul 2010 17:38:20 +0000 Kevin http://healthymindfitbody.com/?p=759 The common notion out there is that to lose weight, you must simply eat less and exercise more.

Then, as we have discussed on this blog and on our podcast, the truth is far from this common notion. It turns out that many people are actually eating MORE calories and losing lots of unwanted fat! This is undoubtedly quite surprising to adherents of the common notion—and of course it jibes with the numerous controlled and comparative studies that show subjects who consumed the same calories but differing amounts of carbs, fat, and protein (isocaloric studies) lose significantly more fat by eating a higher percentage of fat and lower percentage of carbs. As we’ve discussed on the podcast numerous times, insulin is the main hormonal factor here.

So how do you “eat your way to fitness” if not by cutting out calories? Here are 4 steps that will get you started:

1. Write down what you are eating for a couple of days. Don’t keep track of calories, just write exactly what you eat. Then put an “I” next to the foods that will raise your insulin levels; this will mostly be your carbohydrates (not counting veggies).

2. Look at your “I” foods one by one, and circle the ones you can definitely do without, no problem.

3. Take the list of foods that’s left, and go through each, one by one. Write down 6-8 endings to this sentence stem for each food: “When I think of the idea of going without __________, I feel…” Write these endings down without giving it much thought—just whatever comes to your mind first.

4. Re-read your list and really focus on the feeling what you wrote gives you. Then, write down 6-8 endings to this sentence stem: “As I reflect on the nature of what I’m feeling…”

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]]> http://healthymindfitbody.com/2010/07/02/how-to-eat-your-way-to-fitness-in-4-steps/feed/ 0 38 – Interview with Dr. James Carlson, part 2 http://healthymindfitbody.com/2010/07/01/38-interview-with-dr-james-carlson-part-2/ http://healthymindfitbody.com/2010/07/01/38-interview-with-dr-james-carlson-part-2/#comments Thu, 01 Jul 2010 06:25:14 +0000 admin http://healthymindfitbody.com/?p=756 (duration 31:24)

In this show Kevin finishes interviewing Dr. James Carlson, who provides us with a wealth of biochemistry knowledge and experiences with patients (and fellow physicians) concerning the ills of the typical dietary (and thus drug) prescription by most health care “authorities”–as well as the vast benefits of eating the proper foods (lower carb and higher fat) to ensure health and longevity. Carbohydrates do affect moods, and people unfortunately can become addicted to them and experience withdrawal symptoms. Insulin secretion needs to be minimized (via low carb foods) for achieving your optimal body fat percentage and ensure overall health.

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://drjamescarlson.com/

http://dreamweaverradioandtv.com/

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/07/01/38-interview-with-dr-james-carlson-part-2/feed/ 0 (duration 31:24) - In this show Kevin finishes interviewing Dr. James Carlson, who provides us with a wealth of biochemistry knowledge and experiences with patients (and fellow physicians) concerning the ills of the typical dietary (and thus drug) pre... (duration 31:24) In this show Kevin finishes interviewing Dr. James Carlson, who provides us with a wealth of biochemistry knowledge and experiences with patients (and fellow physicians) concerning the ills of the typical dietary (and thus drug) prescription by most health care "authorities"--as well as the vast benefits of eating the proper foods (lower carb and higher fat) to ensure health and longevity. Carbohydrates do affect moods, and people unfortunately can become addicted to them and experience withdrawal symptoms. Insulin secretion needs to be minimized (via low carb foods) for achieving your optimal body fat percentage and ensure overall health. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://drjamescarlson.com/ http://dreamweaverradioandtv.com/ bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 31:24 The Calorie Counting Myth http://healthymindfitbody.com/2010/06/29/the-calorie-counting-myth/ http://healthymindfitbody.com/2010/06/29/the-calorie-counting-myth/#comments Tue, 29 Jun 2010 17:19:54 +0000 Kevin http://healthymindfitbody.com/?p=746 Many people are obsessed with calories.

“How many calories are in that donut?”

What a silly question!

“There are 320 calories in this bag of almonds!”

This is meaningless!

There in fact could be fewer calories in that donut than in the bag of almonds. But guess which food item is going to raise your insulin levels and have a deleterious affect on your health? Hint: It’s not the almonds.

We now know there have been countless examples of people who increased there calorie intake, and, despite common wisdom. LOST weight! It comes down to keeping your insulin levels in check. A sugar-laden donut will shoot insulin levels up pretty high, and you will end up storing fat in the process. Almonds will keep you at an even keel level.

Beyond that, counting calories is a total pain. Eating lots of good fats, and eating when you are hungry is a good call. Choose wisely: Eat whole foods where ever possible, and avoid downing straight carbohydrates- and you will have more energy and keep your body in fat check mode instead of fat storage mode!

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]]> http://healthymindfitbody.com/2010/06/29/the-calorie-counting-myth/feed/ 2 Keeping your diet together on vacation http://healthymindfitbody.com/2010/06/25/keeping-your-diet-together-on-vacation/ http://healthymindfitbody.com/2010/06/25/keeping-your-diet-together-on-vacation/#comments Fri, 25 Jun 2010 18:57:26 +0000 Kevin http://healthymindfitbody.com/?p=735 I’m on sort of a working vacation trip at the moment, and have had a few challenges in eating healthy. My family doesn’t eat like me (they’re not yet quite on board with low carb, although I’d like to think I’ve had SOME influence), and staying with them makes it a little more difficult to stay on track with my eating.

When hanging out with friends and family who may not share your desire to eat optimally, the most important thing is to stay strong psychologically. There will certainly be a lot of pressure to conform to the group, to eat more, and to have celebratory desserts and drinks.
If you stick to your guns, and only have the desserts and higher carb meals when YOU want to, eventually the people around you will likely respect your choices.

So what should these choices consist of?

Stick with whole foods: Fruits, nuts, things that don’t come from a package. If you have a big high carb meal, turn down desert. Your insulin levels will be spiked from your meal, and piling on a dessert could really wreck you, especially if you’re not used to lots of carbs! Explain why you eat the way you do, but do not try to convince others that they should eat that way as well. Family especially will be tough to convince, so your best bet is just to be as healthy as you can- and let them know you are doing this to better yourself, and because you want to, but that you’re not trying to change them. Eventually they may see the benefits of low carb as you stay healthy and fit!

Enjoy your family & friends as much as you can. No sense in letting yourself get stressed out- this can be worse for you then a couple of frosted old fashioned donuts!

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]]> http://healthymindfitbody.com/2010/06/25/keeping-your-diet-together-on-vacation/feed/ 0 37 – Interview with Dr. James Carlson, part 1 http://healthymindfitbody.com/2010/06/22/37-interview-with-dr-james-carlson-part-1/ http://healthymindfitbody.com/2010/06/22/37-interview-with-dr-james-carlson-part-1/#comments Tue, 22 Jun 2010 07:17:34 +0000 admin http://healthymindfitbody.com/?p=726 (duration: 35:41)

In this show Kevin interviews Dr. James Carlson, who provides us with a wealth of biochemistry knowledge and experiences with patients (and fellow physicians) concerning the ills of the typical dietary (and thus drug) prescription by most health care “authorities”–as well as the vast benefits of eating the proper foods to ensure health and longevity. His book “Genocide: How Your Doctor’s Dietary Ignorance May Kill You!!!” explores these issues in fine detail, including the four myths: eating fat makes you fat;. eating cholesterol causes heart disease; calories are important; exercise is needed to lose weight. In actuality, a low carb, higher fat and adequate protein eating regimen is preferred for humans. Unfortunately, medical doctors were never taught this, and they tend not to care about the truth in this vital matter; a paradigm shift in med school needs to take place.

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter.

Items mentioned in this episode:

http://drjamescarlson.com/

Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet
http://content.nejm.org/cgi/content/full/359/3/229

http://lowcarbdoctors.blogspot.com/

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/06/22/37-interview-with-dr-james-carlson-part-1/feed/ 0 (duration: 35:41) - In this show Kevin interviews Dr. James Carlson, who provides us with a wealth of biochemistry knowledge and experiences with patients (and fellow physicians) concerning the ills of the typical dietary (and thus drug) prescription ... (duration: 35:41) In this show Kevin interviews Dr. James Carlson, who provides us with a wealth of biochemistry knowledge and experiences with patients (and fellow physicians) concerning the ills of the typical dietary (and thus drug) prescription by most health care "authorities"--as well as the vast benefits of eating the proper foods to ensure health and longevity. His book "Genocide: How Your Doctor's Dietary Ignorance May Kill You!!!" explores these issues in fine detail, including the four myths: eating fat makes you fat;. eating cholesterol causes heart disease; calories are important; exercise is needed to lose weight. In actuality, a low carb, higher fat and adequate protein eating regimen is preferred for humans. Unfortunately, medical doctors were never taught this, and they tend not to care about the truth in this vital matter; a paradigm shift in med school needs to take place. Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter. Items mentioned in this episode: http://drjamescarlson.com/ Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet http://content.nejm.org/cgi/content/full/359/3/229 http://lowcarbdoctors.blogspot.com/ bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 35:42 The idea of slipping on your diet http://healthymindfitbody.com/2010/06/21/the-idea-of-slipping-on-your-diet/ http://healthymindfitbody.com/2010/06/21/the-idea-of-slipping-on-your-diet/#comments Mon, 21 Jun 2010 19:04:08 +0000 Kevin http://healthymindfitbody.com/?p=721 Just talked to a friend yesterday (who is also a healthy mind fit body podcast listener!) who has successfully cut carbs down and lost fat for a while, only to slip back into old ways and regain the lost weight.

Easy to do, I’m sure. He has 2 kids, and a full time job, and tries to squeeze in a workout most days too.

So how does a slip happen?

Partly, it’s what you are buying at the store, and partly, it’s having demanding children around. The grocery shopping part is easy. Don’t buy unhealthy items and have them around your house. But I’m sure you’ve heard that before!

The kids thing is a bit more difficult. They may be demanding because you have provided them with junk food in the past, and they have become accustomed to it, maybe even addicted to carbs! If this is the case, instead of telling them they can’t have any of the crackers, cookies, sodas, etc. that they may be used to, just simply don’t buy it. They will have plenty of opportunities to get that stuff outside the home, but eventually, they will get used to the healthier meals and snacks, and the candy just won’t taste as good!

And then, you as the parent won’t have easy access to all that bad stuff either. Win-win!

“Slipping” also only happens if you are still viewing eating low carb as “being on a diet”. It’s crucial to start to change your psychology to thinking about an eating lifestyle, rather than just a diet. We have much more on this in the free audio below, and in the book, Healthy Mind Fit Body!

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]]> http://healthymindfitbody.com/2010/06/21/the-idea-of-slipping-on-your-diet/feed/ 1 Do we need bread? http://healthymindfitbody.com/2010/06/16/do-we-need-bread/ http://healthymindfitbody.com/2010/06/16/do-we-need-bread/#comments Wed, 16 Jun 2010 19:08:10 +0000 Kevin http://healthymindfitbody.com/?p=715 Even with low carb eaters, bread seems to be a difficult thing to give up.

Should we give it up? Do we need to? If so, what do we replace bread with? And for crying out loud, WHAT ARE WE GOING TO PUT THE CONTENTS OF THE SANDWICH ON!!?!

I bring up this topic because I, too, had all of these questions above even as recent as a few months ago. I had a daily sandwich with 1 slice of flourless sprouted wheat bread and thought I was being very healthy. Compared to the typical American lunch, I was being healthy. But me reasoning for eating bread at all was that I needed to put my turkey, avocado, and cheese on SOMETHING!

I have since switched to mixing in my lunch meat, tuna, or grass fed ground beef with a bowl of vegetables like broccoli, asparagus, or artichoke, then mixing in a fat source like olive oil and/or guacamole.

But why did I give up bread, and why should other people do the same?

Bread, although considered a staple food, and for many it would be unheard of to not eat bread. You might as well tell these people to not breathe air! It is so ingrained (no pun intended) in us that bread is a must, that getting it out of our diets may cause a little anxiety. But bread is not a natural food that we as humans were meant to eat. Grains, which most bread is made out of, have only been in the human diet for about 10,000 years. Grains contain high levels of plant toxins called lectins. Research has shown that lectins can disrupt gastrointestinal function and immune system.

What about the benefits of whole grain bread over plain white bread?

It’s really negligible. Whole grains contain harmful phytates, glutens, and lectins that promote inflammation. And, while you do get fiber from these grains, this, too can be seen as a negative. Excessive fiber intake (which easily happens when you eat a lot of whole grains) can increase appetite and interfere with healthy digestion, mineral absorption, and elimination. Whole wheat bread may burn a little slower, but the important thing is you will produce the same amount of insulin to deal with the glucose load!

So with all this, my plan is to simply skip grains altogether most of the time, and replace them with vegetables and fruits. It’s not that much harder than making a sandwich and will lead to a healthier body and less chance of disease in the long run.

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]]> http://healthymindfitbody.com/2010/06/16/do-we-need-bread/feed/ 2 Low carb, Paleo, Zone, South Beach…which way to go? http://healthymindfitbody.com/2010/06/14/low-carb-paleo-zone-south-beach-which-way-to-go/ http://healthymindfitbody.com/2010/06/14/low-carb-paleo-zone-south-beach-which-way-to-go/#comments Mon, 14 Jun 2010 23:50:58 +0000 Kevin http://healthymindfitbody.com/?p=710 There are so many low carb diets out there, that it can be confusing as to which one to follow, or what is the best way to go.

There’s a really easy way of looking at all this.

First, never diet. All of these diets are based on solid evidence, but you must change your eating habits and the very way you look at various foods, in order to successfully achieve a fit body- but do not put yourself on a diet!

Second, realize that nutrition is going to be an ongoing quest to get right. However, you can be sure of a few things. Eating fruit, nuts, vegetables, grass fed beef, wild caught salmon, olive oil, and coconut oil are going to be a good base for what you eat no matter what. After that, you can start getting fancy and finding out about all the nuances of low carb eating.

That’s really it. It doesn’t have to be confusing or complicated.

Another hint to stay on track is to stay away from mainstream media! It’s easy to fall back to old ways of thinking if you are constantly hearing that messsage. Instead, check out sites like this one, marksdailyapple.com, and robbwolf.com for the latest in nutrition and for Healthy Mind Fit Body, the psychology behind losing weight, as well as the “best of” in nutrition and fitness.

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]]> http://healthymindfitbody.com/2010/06/14/low-carb-paleo-zone-south-beach-which-way-to-go/feed/ 1 36 – Eating rules of thumb, recipe tips, problems with grains http://healthymindfitbody.com/2010/06/14/36-eating-rules-of-thumb-recipe-tips-problems-with-grains/ http://healthymindfitbody.com/2010/06/14/36-eating-rules-of-thumb-recipe-tips-problems-with-grains/#comments Mon, 14 Jun 2010 05:10:55 +0000 admin http://healthymindfitbody.com/?p=704 (duration 24:35)

In this show we discuss an eclectic mix of topics, starting with the best way to eat Mexican food and what sort of carb-to-protein ratio is optimal. Kevin offers a great hmfb salad (patent pending;) that includes grass-fed beef. We cover the problems with various carbs, not eating an adequate breakfast or greens, or being properly hydrated. Black tea has its health benefits too. Finally, we cover a couple listener emails dealing with the deleterious nature of grains and particular exercise equipment to maintain strength and fitness, as well as my ingenious method for eating blueberries with almond butter (gleaned from a chimp technique:).

Stay tuned for next week’s interview with Dr. James Carlson!

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter

Item mentioned in this episode:

5 Reasons You Are Hungry After Eating
http://fitho.in/2010/06/07/5-reasons-you-are-hungry-after-eating/

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/06/14/36-eating-rules-of-thumb-recipe-tips-problems-with-grains/feed/ 4 (duration 24:35) - In this show we discuss an eclectic mix of topics, starting with the best way to eat Mexican food and what sort of carb-to-protein ratio is optimal. Kevin offers a great hmfb salad (patent pending;) that includes grass-fed beef. (duration 24:35) In this show we discuss an eclectic mix of topics, starting with the best way to eat Mexican food and what sort of carb-to-protein ratio is optimal. Kevin offers a great hmfb salad (patent pending;) that includes grass-fed beef. We cover the problems with various carbs, not eating an adequate breakfast or greens, or being properly hydrated. Black tea has its health benefits too. Finally, we cover a couple listener emails dealing with the deleterious nature of grains and particular exercise equipment to maintain strength and fitness, as well as my ingenious method for eating blueberries with almond butter (gleaned from a chimp technique:). Stay tuned for next week's interview with Dr. James Carlson! Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter Item mentioned in this episode: 5 Reasons You Are Hungry After Eating http://fitho.in/2010/06/07/5-reasons-you-are-hungry-after-eating/ bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 24:35 35 – The real belly fat cure http://healthymindfitbody.com/2010/06/06/35-the-real-belly-fat-cure/ http://healthymindfitbody.com/2010/06/06/35-the-real-belly-fat-cure/#comments Sun, 06 Jun 2010 22:54:20 +0000 admin http://healthymindfitbody.com/?p=678 (duration 17:12)

In this show we discuss the latest mainstream acknowledgement of what we’ve been saying all along: excess carbs (i.e., high insulin levels) have bad health effects, not saturated fat. We also explore The Belly Fat Cure, a book by Jorge Cruise, fitness guru and nutrition coach. He’s brought a message that’s quite similar to ours into the mainstream (even on Oprah), which is great, but we have our caveats and explain why our unique focus on the psychological side of weight loss, fitness, and nutrition is so important!

Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter

Items mentioned in this episode:
Carbs against Cardio: More Evidence that Refined Carbohydrates, not Fats, Threaten the Heart
http://www.scientificamerican.com/article.cfm?id=carbs-against-cardio

http://jorgecruise.com/how-it-works/

Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

]]> http://healthymindfitbody.com/2010/06/06/35-the-real-belly-fat-cure/feed/ 3 (duration 17:12) - In this show we discuss the latest mainstream acknowledgement of what we've been saying all along: excess carbs (i.e., high insulin levels) have bad health effects, not saturated fat. We also explore The Belly Fat Cure, (duration 17:12) In this show we discuss the latest mainstream acknowledgement of what we've been saying all along: excess carbs (i.e., high insulin levels) have bad health effects, not saturated fat. We also explore The Belly Fat Cure, a book by Jorge Cruise, fitness guru and nutrition coach. He's brought a message that's quite similar to ours into the mainstream (even on Oprah), which is great, but we have our caveats and explain why our unique focus on the psychological side of weight loss, fitness, and nutrition is so important! Click here to get your free audio download of the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as our succinct newsletter Items mentioned in this episode: Carbs against Cardio: More Evidence that Refined Carbohydrates, not Fats, Threaten the Heart http://www.scientificamerican.com/article.cfm?id=carbs-against-cardio http://jorgecruise.com/how-it-works/ Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 17:13 Should you have "cheat days" on a diet? http://healthymindfitbody.com/2010/06/02/should-you-have-cheat-days-on-a-diet/ http://healthymindfitbody.com/2010/06/02/should-you-have-cheat-days-on-a-diet/#comments Wed, 02 Jun 2010 18:47:27 +0000 Kevin http://healthymindfitbody.com/?p=672 Every once in a while I hear someone tell me they are “on a diet” and are looking forward to their “cheat day” which they have all planned out in terms of what they are going to eat.

The diet plans with cheat days usually involve eating a strict, low calorie (often low fat too) diet 6 days out of the week, and on the seventh day, you get to eat anything you want and as much as you want.

Is this a good idea?

Well, to start with, I don’t believe in diets. I’m not on one, and I eat what I want all of the time.

So the first issue I have with cheat days is that it assumes you are not eating what you want 6 of the 7 days of the week. How fun are those 6 days???

So what is the solution? NEVER have any fun days??

No!

I’d much rather “have my cake and eat it too” (although cake is not a good option here if you follow along with what I’m saying!). The important thing is not being a perfectionist, but to actually change your taste buds so that you crave the foods that are good for you, and not the crap that will give you low energy, extra fat, and leave you wanting more of it!

So, I’m not in favor of diets…or so-called cheat days. Change your tastes by making a psychological break from the foods that aren’t doing you any good. Then start replacing them with great tasting foods that are also good for your health!

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]]> http://healthymindfitbody.com/2010/06/02/should-you-have-cheat-days-on-a-diet/feed/ 0 34 – Issues in childhood obesity http://healthymindfitbody.com/2010/05/30/34-issues-in-childhood-obesity/ http://healthymindfitbody.com/2010/05/30/34-issues-in-childhood-obesity/#comments Sun, 30 May 2010 03:51:48 +0000 admin http://healthymindfitbody.com/?p=660 (duration 15:13)

The Body Mass Index (BMI) and weight scales are not the best indicators of body fat percentage, which reflects the carb/insulin factor

http://abcnews.go.com/Nightline/childhood-obesity-pediatric-weight-management-clinic/story?id=10650793

Parents are responsible for the kinds of foods kids eat; they shop for groceries and stock the shelves at home

http://abcnews.go.com/nightline/video/baby-battle-bulge-10672649

It’s important to focus on the macronutrient amounts when ensuring the health of kids; low carb and higher fat is better

Parents need to lead by example and educate kids about healthy eating–and model the eating of good foods

Most of the cause of obesity (whether child or adult) revolves around nutrition, not exercise

It’s very important to check in with kids’ feelings in relation to their eating habits (and have discussions about their cravings)

Eating Processed Meats, but Not Unprocessed Red Meats, May Raise Risk of Heart Disease and Diabetes
http://www.hsph.harvard.edu/news/press-releases/2010-releases/processed-meats-unprocessed-heart-disease-diabetes.html

Consuming less processed meat (and processed foods in general) is always a good rule of thumb

Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
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Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

]]> http://healthymindfitbody.com/2010/05/30/34-issues-in-childhood-obesity/feed/ 0 (duration 15:13) - The Body Mass Index (BMI) and weight scales are not the best indicators of body fat percentage, which reflects the carb/insulin factor - http://abcnews.go.com/Nightline/childhood-obesity-pediatric-weight-management-clinic/story? (duration 15:13) The Body Mass Index (BMI) and weight scales are not the best indicators of body fat percentage, which reflects the carb/insulin factor http://abcnews.go.com/Nightline/childhood-obesity-pediatric-weight-management-clinic/story?id=10650793 Parents are responsible for the kinds of foods kids eat; they shop for groceries and stock the shelves at home http://abcnews.go.com/nightline/video/baby-battle-bulge-10672649 It's important to focus on the macronutrient amounts when ensuring the health of kids; low carb and higher fat is better Parents need to lead by example and educate kids about healthy eating--and model the eating of good foods Most of the cause of obesity (whether child or adult) revolves around nutrition, not exercise It's very important to check in with kids' feelings in relation to their eating habits (and have discussions about their cravings) Eating Processed Meats, but Not Unprocessed Red Meats, May Raise Risk of Heart Disease and Diabetes http://www.hsph.harvard.edu/news/press-releases/2010-releases/processed-meats-unprocessed-heart-disease-diabetes.html Consuming less processed meat (and processed foods in general) is always a good rule of thumb Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 15:14 What is holding you back? http://healthymindfitbody.com/2010/05/27/what-is-holding-you-back/ http://healthymindfitbody.com/2010/05/27/what-is-holding-you-back/#comments Thu, 27 May 2010 22:29:05 +0000 Kevin http://healthymindfitbody.com/?p=654 Do you have a goal in your life that you have wanted to accomplish for a long time, but can’t seem to get there? Is there something you need to get handled, like a career or relationship situation, a specific amount of money you want, a location you’d like to visit, or a shape you would like your body to be- and it’s driving you nuts that it hasn’t happened already?

Everyone has a saboteur within that helps “keep them safe”. Often, this saboteur keeps us so safe that it prevents us from getting what we want. For example, I have to get out of my comfort zone to ask for that raise. It’s what I really WANT, but something holds me back from asking my boss for more money.

Thoughts that go through my head may be “Who am I to want more money? What will my boss think of me if I ask? I’ll feel like a fool if the answer is no! I may get fired!!!” and on and on.

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These are all examples of that saboteur trying to keep you in your comfort zone.

Think about weight loss.

Many similar thoughts apply here:

“If I lose weight, I will change, and I may not like who I become.”
“My friends won’t like me as I improve myself.”
“I won’t be able to enjoy myself if I have to change my diet.”
“Who do you think you are? You’re a fat person. You’re just never going to be thin, so forget trying!”

And on and on.

This is your saboteur, doing its best to keep you safe from change. Sure, there is a place for your saboteur, in the face of danger it is good to listen.

But it will kick in for everyone at some point when you’re going after a positive change in your life.

The best thing you can do is make friends with this saboteur. Give it a name. Listen to her. Do not fight her. Instead, understand what she is trying to do, thank her, and proceed to take the action you know is the right one.

Notice how the saboteur kicks in when you are with groups. Think about it next time. Don’t put yourself on autopilot, instead, listen to these thoughts. See if you can acknowledge them, and move on, without a struggle. Really observe what is going on inside, and you will find that whatever is holding you back will become less and less of a factor until it’s finally normal to here this voice and act anyway!

]]> http://healthymindfitbody.com/2010/05/27/what-is-holding-you-back/feed/ 3 33 – Interview with fitness instructor Josef Brandenburg http://healthymindfitbody.com/2010/05/22/33-interview-with-fitness-instructor-josef-brandenburg/ http://healthymindfitbody.com/2010/05/22/33-interview-with-fitness-instructor-josef-brandenburg/#comments Sat, 22 May 2010 01:20:22 +0000 admin http://healthymindfitbody.com/?p=645 (duration 34:30)

In this show we explore the nature of health and fitness training from an expert’s perspective

Josef’s fitness blog and site
http://josefbrandenburg.com/
http://thebodyyouwant.com

Aerobic exercise is not all it’s cracked up to be, and it might be making you hungrier and thus causing binge eating

Weight and high intensity shorter training is better for health and fitness than lots of endurance exercising

Try to avoid all those crappy carbs, such as lots of bread, grains, and cereals

The priority should be minimizing your insulin secretion, even though e.g. high quality meats are better than not so much

You can’t take at face value the results of studies reported by the mainstream media

Falsehoods are still being promoted in nutrition textbooks!

You don’t have to starve yourself and suffer in order to lose weight; just change the types of food you’re eating

Putting fat people on treadmills doesn’t really help them lose their extra fat

Personal trainer certifications aren’t good ways to judge knowledge and competence

Isolation exercises can fall short when it comes to overall fitness and “toning” muscles

Using calipers to measure bodyfat isn’t very reliable; a measuring tape can be a useful device, though

Governmental “officials” have no business telling you what and how to eat (even though they continue to intervene)

Famous article by Gary Taubes, explaining where so much went so wrong:?http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html

Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

]]> http://healthymindfitbody.com/2010/05/22/33-interview-with-fitness-instructor-josef-brandenburg/feed/ 2 (duration 34:30) - In this show we explore the nature of health and fitness training from an expert's perspective - Josef's fitness blog and site http://josefbrandenburg.com/ http://thebodyyouwant.com - (duration 34:30) In this show we explore the nature of health and fitness training from an expert's perspective Josef's fitness blog and site http://josefbrandenburg.com/ http://thebodyyouwant.com Aerobic exercise is not all it's cracked up to be, and it might be making you hungrier and thus causing binge eating Weight and high intensity shorter training is better for health and fitness than lots of endurance exercising Try to avoid all those crappy carbs, such as lots of bread, grains, and cereals The priority should be minimizing your insulin secretion, even though e.g. high quality meats are better than not so much You can't take at face value the results of studies reported by the mainstream media Falsehoods are still being promoted in nutrition textbooks! You don't have to starve yourself and suffer in order to lose weight; just change the types of food you're eating Putting fat people on treadmills doesn't really help them lose their extra fat Personal trainer certifications aren't good ways to judge knowledge and competence Isolation exercises can fall short when it comes to overall fitness and "toning" muscles Using calipers to measure bodyfat isn't very reliable; a measuring tape can be a useful device, though Governmental "officials" have no business telling you what and how to eat (even though they continue to intervene) Famous article by Gary Taubes, explaining where so much went so wrong:?http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 34:30 How to eat on the road and not gain weight http://healthymindfitbody.com/2010/05/19/how-to-eat-on-the-road-and-not-gain-weight/ http://healthymindfitbody.com/2010/05/19/how-to-eat-on-the-road-and-not-gain-weight/#comments Wed, 19 May 2010 18:24:06 +0000 Kevin http://healthymindfitbody.com/?p=640 You’re following along with a great, healthy diet, cutting out a lot of carbs, making yourself healthy sandwiches, eating lots of fruits and vegetables…then one of these three things happen that throws you completely off your healthy habits and back to gaining fat:

1. You go on a business trip. You’re busy with work the whole time. No time to eat healthy! You’re eating out for every meal and cleaning your plate. Too much alcohol is consumed every day….desserts are a must with clients! Snacks are mostly carbs…

2. You go on vacation. Carb city. Again, too much alcohol, too much indulgence, not enough exercise. “Afterall,” you remind yourself, “I’m on vacation! I need to enjoy myself!” The problem is your body doesn’t go on vacation from processing carbohydrates…and you stack on the pounds.

3. You get together with friends who you haven’t seen in a while. With a heavy travel schedule, this reuniting happens every time you come back home. Big dinners are part of the get togethers, and again, alcohol is flowing!

Here are 4 tips on how to avoid weight gain when you are traveling:

1. If you drink alcohol, keep it to a minimum. Don’t avoid it altogether, but business trips and vacation can get really out of hand when it comes to overdoing it.

2. Take out the bread on your sandwiches & burgers, and avoid the bread many restaurants sometimes serve before dinner.

3. No desserts. This one will take a lot of self esteem and being able to not get sucked into peer pressure from the group. Most desserts out are carb-laden, insulin spiking nightmares that will leave you feeling bad. The hard thing about avoiding dessert when you’re out at dinner with people is the ones who will try to make you feel “uncool” or “uptight” for not indulging. Experience the emotion, acknowledge what is going on, and make the decision that is right for you.

4. Walk. You can walk a lot on trips, just be conscious of the times when you can take the stairs instead of the elevator, or walk a few blocks instead of taking a cab. What seems like a little extra walking here and there can make a big difference.

There you go. Follow these tips and you will not come back from your trips feeling sluggish and fat, and disappointed in yourself for not following through!

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]]> http://healthymindfitbody.com/2010/05/19/how-to-eat-on-the-road-and-not-gain-weight/feed/ 0 32 – The practice of personal integrity http://healthymindfitbody.com/2010/05/13/32-the-practice-of-personal-integrity/ http://healthymindfitbody.com/2010/05/13/32-the-practice-of-personal-integrity/#comments Thu, 13 May 2010 06:18:55 +0000 admin http://healthymindfitbody.com/?p=637 (duration 20:00)

We explore the sixth and final pillar of self esteem: integrity, a congruence between your beliefs and behaviors

The Six Pillars Of Self-Esteem by Nathaniel Branden
http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35

Super slow workouts can be quick and effective

It’s critical to sketch out your values explicitly

You can’t hide mistakes and missteps from yourself

The “Do as I say, not as I do” injunction is the ultimate example of defaulting on integrity

Hypocrisy is self invalidating

Your thoughts and values should be aligned with reality

Most people don’t grow up with good messages of integrity (or self-esteem in general) from adults

A condensed way of phrasing objective morality:
“Live consciously, take responsibility for your choices and actions, respect the rights of others, and follow own bliss.” N.B.

Ignorance is not really bliss in these important matters

Beware the misguided “authorities” who seek to use the force of law to control your choices and your life

Embrace the principle of reciprocal causation–by doing things that increase your self-esteem, you’re manifesting increased self-esteem

Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

]]> http://healthymindfitbody.com/2010/05/13/32-the-practice-of-personal-integrity/feed/ 0 (duration 20:00) - We explore the sixth and final pillar of self esteem: integrity, a congruence between your beliefs and behaviors - The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php? (duration 20:00) We explore the sixth and final pillar of self esteem: integrity, a congruence between your beliefs and behaviors The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35 Super slow workouts can be quick and effective It's critical to sketch out your values explicitly You can't hide mistakes and missteps from yourself The "Do as I say, not as I do" injunction is the ultimate example of defaulting on integrity Hypocrisy is self invalidating Your thoughts and values should be aligned with reality Most people don't grow up with good messages of integrity (or self-esteem in general) from adults A condensed way of phrasing objective morality: "Live consciously, take responsibility for your choices and actions, respect the rights of others, and follow own bliss." N.B. Ignorance is not really bliss in these important matters Beware the misguided "authorities" who seek to use the force of law to control your choices and your life Embrace the principle of reciprocal causation--by doing things that increase your self-esteem, you're manifesting increased self-esteem Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 20:01 Nutritional confusion: Who knows what's right? http://healthymindfitbody.com/2010/05/12/nutritional-confusion-who-knows-whats-right/ http://healthymindfitbody.com/2010/05/12/nutritional-confusion-who-knows-whats-right/#comments Wed, 12 May 2010 18:54:11 +0000 Kevin http://healthymindfitbody.com/?p=631 If you want to get as healthy as you possibly can, it often can be difficult to sort through all the conflicting reports out there:

“Grains are good!”
“Grains are bad!”
“Fish is good!”
“Fish will give you mercury poisoning!”

The contradictions go on and on coming to you directly from so-called experts. Should you throw your hands up and say “Nobody knows, so I’m just going to eat what I like and ‘think’ should be the right thing.”?

I don’t think so, not when it comes to something as vital as your health.

The first rule of thumb is to ignore most of the stuff you will hear in the mainstream, especially from any of the governmental agencies. Some of it has a grain of truth to it, but a lot of it will jeopardize your health! There is usually an agenda attached to things you see in the media.

Next, make sure there are scientific studies to back claims. Often times, studies are cited, but they have serious flaws (like far too small of a sample size), and therefore are not scientific.

Finally, break free of groupthink. Whenever I’m out I hear a lot of nonsense about food, and it is essential to continue to think for yourself. An example of this is the fear of caloric fat that many people have. “This is great and it’s LOW FAT!” I even hired a chef for a while and every meal she made was low fat- because all her clients were demanding it!

In general, if you simply go about your eating day avoiding carbohydrates where ever possible, you won’t have to worry too much about the insignificant debates like “Is brown rice or quinoa better for you?” or “Should I get whole grain bread or whole wheat bread?” Eating low carb is a huge step in getting healthy, and should be the first change you make in your quest for fantastic fitness and health!

Then you can get into walnuts vs. almonds or whatever, as you zero in further on your best possible level of health.

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]]> http://healthymindfitbody.com/2010/05/12/nutritional-confusion-who-knows-whats-right/feed/ 4 Low Carb Snacking? http://healthymindfitbody.com/2010/05/06/low-carb-snacking/ http://healthymindfitbody.com/2010/05/06/low-carb-snacking/#comments Thu, 06 May 2010 18:53:27 +0000 Kevin http://healthymindfitbody.com/?p=624 One thing that can be difficult when looking after your health and trying to eat the right foods that will help you burn fat instead of gain weight is snacking.

Most of the snacks sold in grocery stores (and vending machines!) is really setting your health back. Potato chips, crackers, cheese puffs, and most of the pre-packaged stuff is unnatural and will do all kinds of bad things for you.

The so-called “nutrition” bars are usually laden with lots of sugar, and sometimes several chemicals that are difficult to pronounce.

So what can you do?

Well there are a few ways around this nutritional challenge!

1. Eat nuts & trail mix. You will get a lot of healthy fat and natural food. Just stay away from the trail mixes that have M&M’s in them!

2. Use energy bars in moderation and read the ingredients. Stick with the lower carb or balanced bars (Carb-Protein-Fat). I tend to go with the Think Thin (high protein) and Clif Mojo (natural & fairly balanced) bars for snacks.

3. Prepare. Snacking is healthy if you eat the right foods. Letting yourself get really hungry will cause you to overeat, and possibly eat whatever is most convenient at the time (which often means the garbage foods mentioned above).

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]]> http://healthymindfitbody.com/2010/05/06/low-carb-snacking/feed/ 8 31 – The practice of living purposefully http://healthymindfitbody.com/2010/05/06/31-the-practice-of-living-purposefully/ http://healthymindfitbody.com/2010/05/06/31-the-practice-of-living-purposefully/#comments Thu, 06 May 2010 02:16:43 +0000 admin http://healthymindfitbody.com/?p=619 (duration 22:21)

In this episode we explore the fifth pillar of self-esteem, which is about intention, goal-setting, and productive achievement

The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35

You don’t want to leave any significant part of your life to chance! Live and act by intention

It’s important assess your goals and your progress, and then keep reassessing in order to stay on track

Ernestine Shepherd, a fit-body inspiration in her 70s!

http://abcnews.go.com/us/video/elderly-weightlifter-10481362&tab=9482931&section=4765066

Having sub-purposes and sub-action-plans is part of the process of goal-fulfillment

There are no shortcuts to self-esteem and a fit body

Being disciplined in the right ways is key to health and fitness

The internal process of setting goals and achieving them is what truly enables achievement–and ensures self-esteem

You are not here to live up to others’ expectations

Living purposefully is about living happily, which includes setting reachable goals and having realistic expectations about yourself

Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

]]> http://healthymindfitbody.com/2010/05/06/31-the-practice-of-living-purposefully/feed/ 0 (duration 22:21) - In this episode we explore the fifth pillar of self-esteem, which is about intention, goal-setting, and productive achievement - The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden. (duration 22:21) In this episode we explore the fifth pillar of self-esteem, which is about intention, goal-setting, and productive achievement The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35 You don't want to leave any significant part of your life to chance! Live and act by intention It's important assess your goals and your progress, and then keep reassessing in order to stay on track Ernestine Shepherd, a fit-body inspiration in her 70s! http://abcnews.go.com/us/video/elderly-weightlifter-10481362&tab=9482931&section=4765066 Having sub-purposes and sub-action-plans is part of the process of goal-fulfillment There are no shortcuts to self-esteem and a fit body Being disciplined in the right ways is key to health and fitness The internal process of setting goals and achieving them is what truly enables achievement--and ensures self-esteem You are not here to live up to others' expectations Living purposefully is about living happily, which includes setting reachable goals and having realistic expectations about yourself Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 22:21 Are you your own priority? http://healthymindfitbody.com/2010/04/28/are-you-your-own-priority/ http://healthymindfitbody.com/2010/04/28/are-you-your-own-priority/#comments Wed, 28 Apr 2010 18:56:25 +0000 Kevin http://healthymindfitbody.com/?p=613 I attended a meeting about the state of the U.S. economy last night, and what we can do about it.

One of the ideas discussed was that our culture has adopted the idea that doing things for other people is the ultimate virtue, but doing things to help yourself (such as making lots of money) is frowned upon- and this is causing a lot of our problems. Bill Gates wasn’t considered a virtuous person on his way to becoming the richest man in the world, but now that he is donating lots of his money, he is viewed as a good person. This doesn’t make much sense, how would he be able to donate this money if he never became rich to this extent?

So this can be trouble when it comes to nutrition and fitness. I know of parents who do everything they can to give their kids healthy food, but their own diets consist of lots of junk food. They ignore their own needs and put their own health aside, making their kids the priority. This doesn’t make any sense at all either. One, the kids are going to see their role model making bad choices, and wonder why they don’t practice what they preach. And two, what would be the point of not taking care of yourself if you love your kids? Surely, you want to live as long as you can- and be able to spend time with your children and maybe grandchildren into old age!

The other-driven mentality leads to a dead end. Be grateful, give back, and help others- but for great health, to achieve your peak potential in all areas, and to maximize your contribution to the people around you (and to the world), the best thing you can do is to be your own priority- and yes, put your own needs above everyone else.

After all, if you don’t think highly of yourself, how can you have great influence on anyone else?

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]]> http://healthymindfitbody.com/2010/04/28/are-you-your-own-priority/feed/ 0 30 – The practice of self-assertiveness http://healthymindfitbody.com/2010/04/27/30-the-practice-of-self-assertiveness/ http://healthymindfitbody.com/2010/04/27/30-the-practice-of-self-assertiveness/#comments Tue, 27 Apr 2010 22:24:49 +0000 admin http://healthymindfitbody.com/?p=609 (duration 20:32)

In this episode we explore the fourth pillar of self-esteem, which essentially means saying “yes” when you want to say “yes” and saying “no” when you want to say “no”

The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35

Being assertive means respectfully honoring yourself; it doesn’t mean being aggressive or belligerent

There’s the “take-away” and then there’s the “follow-through,” which requires acts of self-assertiveness

Self-assertiveness means actualizing your values and goals, bringing them into reality

To assert your healthy desires in the midst of a group (or family) environment requires potentially bold acts of self-assertiveness

You are not here on Earth to live up to someone else’s expectations

Curiosity goes hand in hand with assertiveness

On the nutrition side of athletics, it’s helpful to train lower and race higher in terms of carb consumption; keep fat as your main energy source while training

Take advantage of the Spring Sale of our complete HMFB package! Details here: http://www.healthymindfitbody.com/hmfb.html

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
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]]> http://healthymindfitbody.com/2010/04/27/30-the-practice-of-self-assertiveness/feed/ 2 (duration 20:32) - In this episode we explore the fourth pillar of self-esteem, which essentially means saying "yes" when you want to say "yes" and saying "no" when you want to say "no" - The Six Pillars Of Self-Esteem by Nathaniel Branden http://www. (duration 20:32) In this episode we explore the fourth pillar of self-esteem, which essentially means saying "yes" when you want to say "yes" and saying "no" when you want to say "no" The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35 Being assertive means respectfully honoring yourself; it doesn't mean being aggressive or belligerent There's the "take-away" and then there's the "follow-through," which requires acts of self-assertiveness Self-assertiveness means actualizing your values and goals, bringing them into reality To assert your healthy desires in the midst of a group (or family) environment requires potentially bold acts of self-assertiveness You are not here on Earth to live up to someone else's expectations Curiosity goes hand in hand with assertiveness On the nutrition side of athletics, it's helpful to train lower and race higher in terms of carb consumption; keep fat as your main energy source while training Take advantage of the Spring Sale of our complete HMFB package! Details here: http://www.healthymindfitbody.com/hmfb.html bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 20:32 What kind of meat do you eat? http://healthymindfitbody.com/2010/04/18/what-kind-of-meat-do-you-eat/ http://healthymindfitbody.com/2010/04/18/what-kind-of-meat-do-you-eat/#comments Sun, 18 Apr 2010 23:08:22 +0000 Kevin http://healthymindfitbody.com/?p=603 I was listening to an interview on the Jimmy Moore show with Jonny Bowden. Bowden was discussing this idea that some studies will say they show that meat is bad for you, when in fact they are leaving out some important facts.

You will hear things like “Americans consume too much meat. That’s why they have a high rate of heart disease and obesity.”

The problem with this assumption is that lots of studies don’t take into consideration a few things:

1. What type of meat is being consumed? Is it the junk you will find at most fast food restaurants, or is it healthy, omega-3 rich grass feed beef? Usually it’s the former.
2. What is the level of carbohydrate consumption? Of course if you eat a high carb diet, whether or not it’s combined with meat, this is bad for your health.
3. Are they eating a lot of vegetables and fruits?

Persons who consume a fast food diet are typically not getting enough in the way of fruits and veggies, nor are they too worried about their sugar intake. So, even though it’s not a good idea to eat low quality meats, saying “meat is bad” does not tell the whole story.

Being that there are different levels of quality in meat, it is important to always shoot for the highest quality you can, but also to realize that the extra carbs are going to be worse for you in the long run than lower quality meats here and there. Protein, after all, is vital for your health (as is the fat in protein sources). The same can’t be said of carbohydrates, even though many in the nutrition community recommend it as the staple—hence, the poor state of health for most of those who follow their “guidelines.”

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]]> http://healthymindfitbody.com/2010/04/18/what-kind-of-meat-do-you-eat/feed/ 0 29 – The practice of self-responsibility http://healthymindfitbody.com/2010/04/13/29-the-practice-of-self-responsibility/ http://healthymindfitbody.com/2010/04/13/29-the-practice-of-self-responsibility/#comments Tue, 13 Apr 2010 21:48:03 +0000 admin http://healthymindfitbody.com/?p=600 (duration 21:34)

Warm-ups are not for wimps! It’s always wise to ease into a series of sprints, for instance

Microwave oven cooking is quick and easy, and healthy

Try to avoid eating foods cooked at high heat; lower temp cooking lessons potential carcinogens and free radicals

Self-responsibility is the third pillar of self-esteem

The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35

It’s important to shift from saying “I have to…” to “I choose to…”; taking responsibility for your choices is key

It’s unfortunately easy to accept the status quo, even though you can alter it; so, a self-responsible action plan is vital

Being happier is a main outcome of living more responsibly

No one is coming to our rescue; we must thrive as independent and healthy beings

Kids do well with low-carb, paleolithic style eating, rather than with all the junk foods that Americans are used to

Take advantage of the Spring Sale of our complete HMFB package! Details here: http://www.healthymindfitbody.com/hmfb.html

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

]]> http://healthymindfitbody.com/2010/04/13/29-the-practice-of-self-responsibility/feed/ 1 (duration 21:34) - Warm-ups are not for wimps! It's always wise to ease into a series of sprints, for instance - Microwave oven cooking is quick and easy, and healthy - Try to avoid eating foods cooked at high heat; lower temp cooking lessons potent... (duration 21:34) Warm-ups are not for wimps! It's always wise to ease into a series of sprints, for instance Microwave oven cooking is quick and easy, and healthy Try to avoid eating foods cooked at high heat; lower temp cooking lessons potential carcinogens and free radicals Self-responsibility is the third pillar of self-esteem The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35 It's important to shift from saying "I have to..." to "I choose to..."; taking responsibility for your choices is key It's unfortunately easy to accept the status quo, even though you can alter it; so, a self-responsible action plan is vital Being happier is a main outcome of living more responsibly No one is coming to our rescue; we must thrive as independent and healthy beings Kids do well with low-carb, paleolithic style eating, rather than with all the junk foods that Americans are used to Take advantage of the Spring Sale of our complete HMFB package! Details here: http://www.healthymindfitbody.com/hmfb.html bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 21:35 The challenge of going for what you want http://healthymindfitbody.com/2010/04/07/the-challenge-of-going-for-what-you-want/ http://healthymindfitbody.com/2010/04/07/the-challenge-of-going-for-what-you-want/#comments Wed, 07 Apr 2010 17:48:59 +0000 Kevin http://healthymindfitbody.com/?p=595 Conventional wisdom tells people that in order to be healthy & fit, you must first focus on exercise. And often, the most healthy people in society are often thought of as the marathon runners and triathletes. So naturally, the prevailing thought about fitness is that you must crank out cardio workouts to lose weight or keep the weight off.

The pressure is on! Go for a run or you will get fat. Thinking about skipping a workout? Tsk, tsk! You are overcome with guilt!

Lately, I have been making some changes to my exercise program, based on my new found knowledge about what is most healthy. I have traditionally stuck with a weekly schedule of:

-2-3 1 hour swim workouts
-2-3 runs of 4-10 miles each
-2 strength workouts in the gym of 30 minutes each
-1 yoga session of 1 hour 15 minutes

I had thought this was optimizing my health. But sometimes, being as busy as I am, it is difficult to squeeze all of this in. What was happening was if I missed just 1 of these workouts I would feel guilty!

So I reassessed what I was doing and contemplated 2 things:
1. What do I enjoy exercise-wise?
2. What is actually necessary to maintain or improve my fitness level?

The answers have changed my approach to fitness in a positive way. So here’s what I have changed and what I plan to do in the future:

1. I really like the feeling swimming gives me. So I’m sticking with the swim workouts- but I’m not going to mind if I only get 30 minutes instead of 1 hour, and I’m perfectly okay with doing 1-2 a week.

2. Strength training is very important, but I’m bored with my routine. I’m going to be mixing it up. I will try out CrossFit, indoor rock climbing, and maybe some of the ideas from Marks Daily Apple.

3. I’ve changed my running schedule. Sprinting, as I have learned, is healthy and good to do once in a while. So I’m down to 2 runs per week, one is a series of sprints on the beach, and the other around 5 miles with a group.

4. I’m adding in fun workouts whenever possible. Some days I don’t feel like running or swimming. I love stand up paddling, and with the weather warming up, it’s a perfect time to do more of that.

Enjoyment is the name of the game when it comes to exercise. It’s easy to fall into a rut of thinking of all the things you “have to” do, and taking the fun out of them in the process. And making matters worse, you will no doubt have lots of people around you trying to pressure you into doing endurance races or training events “for your health”.

So going for what you want in exercise can be a challenge in itself, but shaking off conventional wisdom and using your own volition can not only keep you on track with your fitness, but can allow you to feel more free and excited about each time you go out and move you body!

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]]> http://healthymindfitbody.com/2010/04/07/the-challenge-of-going-for-what-you-want/feed/ 2 28 – The practice of self-acceptance http://healthymindfitbody.com/2010/04/05/28-the-practice-of-self-acceptance/ http://healthymindfitbody.com/2010/04/05/28-the-practice-of-self-acceptance/#comments Mon, 05 Apr 2010 08:01:51 +0000 admin http://healthymindfitbody.com/?p=585 (duration 21:49)

Self-acceptance is something you do: the refusal to be in an adversarial relationship with yourself

The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35

It’s important to be present to the reality of your behavior, paying attention to internal signals

Accepting doesn’t necessarily mean liking, enjoying, or condoning; denial leaves you stuck, whereas acceptance allows you to move on

Showing compassion for yourself is important; really feeling your feelings is crucial

Surrendering to the reality of what is, to your awareness, is the crux of self-acceptance

Self-acceptance basically means coming to terms with your emotions

If self-acceptance feels impossible, then accept your resistance, or if needed, accept your resistance to accepting your resistance

Acceptance of what is, is the precondition for change

Take advantage of the Spring Sale of our complete HMFB package! Details here: http://www.healthymindfitbody.com/hmfb.html

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

]]> http://healthymindfitbody.com/2010/04/05/28-the-practice-of-self-acceptance/feed/ 0 (duration 21:49) - Self-acceptance is something you do: the refusal to be in an adversarial relationship with yourself - The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php? (duration 21:49) Self-acceptance is something you do: the refusal to be in an adversarial relationship with yourself The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35 It's important to be present to the reality of your behavior, paying attention to internal signals Accepting doesn't necessarily mean liking, enjoying, or condoning; denial leaves you stuck, whereas acceptance allows you to move on Showing compassion for yourself is important; really feeling your feelings is crucial Surrendering to the reality of what is, to your awareness, is the crux of self-acceptance Self-acceptance basically means coming to terms with your emotions If self-acceptance feels impossible, then accept your resistance, or if needed, accept your resistance to accepting your resistance Acceptance of what is, is the precondition for change Take advantage of the Spring Sale of our complete HMFB package! Details here: http://www.healthymindfitbody.com/hmfb.html bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 21:50 Keeping Healthy in Costa Rica http://healthymindfitbody.com/2010/04/04/keeping-healthy-in-costa-rica/ http://healthymindfitbody.com/2010/04/04/keeping-healthy-in-costa-rica/#comments Sun, 04 Apr 2010 20:04:53 +0000 Kevin http://healthymindfitbody.com/?p=578 I just spent an amazing 9 days in Costa Rica, checking out a volcano, horseback riding (1st time!), lots of hiking, zip lining (thrilling!), river rafting (class 3-4), and chilling out with monkeys on the beach.

The week was so action-packed that I didn’t have time to work out, or even sit down and read. My normal workout routines of swimming, running, and strength training did not happen. When I was at the beach, the weather was a hot 95 degrees (or 33C) with humidity, and the ocean temp must have been close to 90! It wasn’t even refreshing to get in the water.

However, staying in shape was not a problem! I got a lot of exercise and felt good and strong most of the trip (until the 95 degree humidity days towards the end!). Here were the keys in staying fit while traveling for me:

1. Eliminating carbs whenever possible. Since the main dish in Costa Rica is beans & rice, it’s not easy to eat completely low carb there. Beans & rice isn’t the worst thing ever, since beans have fiber & protein, but it’s still a high carb meal. Usually I would try to keep the R & B to a minimum at each meal (i.e. eggs, rice, and beans for breakfast instead of eggs & toast), and just skip the extra carbs like bread & dessert.

2. Keeping alcohol to a minimum. It’s easy to get carried away on vacation and have multiple drinks. These can quickly add up in terms of bad calories, and to me, really aren’t necessary. If I’m having a good time on vacation, I don’t feel that lots of booze is going to enhance my feeling! A couple of light beers would usually be my max when it came to the dinners out.

3. Lots of activity. There wasn’t much time to sit around on this trip, and that’s as it should be. This incidental exercise is one of the best things for making sure your fitness level is kept in check, even if you are traveling for several weeks. Now it isn’t a struggle to resume the workouts I was doing before I left.

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]]> http://healthymindfitbody.com/2010/04/04/keeping-healthy-in-costa-rica/feed/ 0 27 – The practice of living consciously http://healthymindfitbody.com/2010/03/28/episode-27-the-practice-of-living-consciously/ http://healthymindfitbody.com/2010/03/28/episode-27-the-practice-of-living-consciously/#comments Sun, 28 Mar 2010 18:02:24 +0000 admin http://healthymindfitbody.com/?p=573 (duration 18:29)

It’s crucial to turn the searchlight of consciousness inward

Not acting on what one sees and knows is not living consciously

Most human beings are unfortunately sleep-walking through their existence

Noticing and confronting impulses and seeing and correcting mistake are vital conscious practices

Not paying attention to new information excludes the possibility for growth

Having an active mind is central to living consciously

Our genes are adapted to a paleolithic lifestyle, in which high carb eating was practically nowhere in sight

The process of living consciously leads to making the best choices

Having an earnest intention to be conscious is key to self-esteem and living the good life

Others may discourage you from living consciously, but you are ultimately responsible for lowering your awareness

It’s important to pay attention to what you’re doing when you particularly like yourself and when you don’t

The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/

bumper music “All In My Head” (Remix) – http://www.kosheen.com

You can email us at info@healthymindfitbody.com with your comments and questions

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

]]> http://healthymindfitbody.com/2010/03/28/episode-27-the-practice-of-living-consciously/feed/ 0 (duration 18:29) - It's crucial to turn the searchlight of consciousness inward - Not acting on what one sees and knows is not living consciously - Most human beings are unfortunately sleep-walking through their existence - (duration 18:29) It's crucial to turn the searchlight of consciousness inward Not acting on what one sees and knows is not living consciously Most human beings are unfortunately sleep-walking through their existence Noticing and confronting impulses and seeing and correcting mistake are vital conscious practices Not paying attention to new information excludes the possibility for growth Having an active mind is central to living consciously Our genes are adapted to a paleolithic lifestyle, in which high carb eating was practically nowhere in sight The process of living consciously leads to making the best choices Having an earnest intention to be conscious is key to self-esteem and living the good life Others may discourage you from living consciously, but you are ultimately responsible for lowering your awareness It's important to pay attention to what you're doing when you particularly like yourself and when you don't The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/ bumper music "All In My Head" (Remix) - http://www.kosheen.com You can email us at info@healthymindfitbody.com with your comments and questions Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 18:29 26 – Paleo perspectives, the meaning of self-esteem http://healthymindfitbody.com/2010/03/20/26-paleo-perspectives-the-meaning-of-self-esteem/ http://healthymindfitbody.com/2010/03/20/26-paleo-perspectives-the-meaning-of-self-esteem/#comments Sat, 20 Mar 2010 18:50:33 +0000 admin http://healthymindfitbody.com/?p=568 (duration 21:08)

“Chronic cardio” is the typical prescription for the misguided high-carb/low-fat diet

Having the proper nutritional information is the biggest key to your health and fitness

Our cravings can change based on our mindset and emotional perspective

Paleolithic humans had different lifestyles depending on where they lived and their access to various foods

Nuts are great, regardless of how many of them paleolithic humans ate

Blood tests are a good indicator of whether you’ve been eating properly

The Six Pillars Of Self-Esteem by Nathaniel Branden
http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35

Self-esteem is a combined sum of self-efficacy and self-respect

Feeling that you’re worthy of happiness is basically a subconscious issue

Much of our bodies run on autopilot, but our minds set the course based on our ideas and feelings

Being aware and being honest with yourself assist in living with a higher level of consciousness, responsibility, and integrity

Artificial, no calorie, sweeteners don’t really affect insulin levels, but they may induce carbohydrate cravings (catering to one’s “sweet tooth”)

bumper music “All In My Head” (Remix) – http://www.kosheen.com

You can email us at info@healthymindfitbody.com with your comments and questions

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

]]> http://healthymindfitbody.com/2010/03/20/26-paleo-perspectives-the-meaning-of-self-esteem/feed/ 2 (duration 21:08) - "Chronic cardio" is the typical prescription for the misguided high-carb/low-fat diet - Having the proper nutritional information is the biggest key to your health and fitness - Our cravings can change based on our mindset and emo... (duration 21:08) "Chronic cardio" is the typical prescription for the misguided high-carb/low-fat diet Having the proper nutritional information is the biggest key to your health and fitness Our cravings can change based on our mindset and emotional perspective Paleolithic humans had different lifestyles depending on where they lived and their access to various foods Nuts are great, regardless of how many of them paleolithic humans ate Blood tests are a good indicator of whether you've been eating properly The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35 Self-esteem is a combined sum of self-efficacy and self-respect Feeling that you're worthy of happiness is basically a subconscious issue Much of our bodies run on autopilot, but our minds set the course based on our ideas and feelings Being aware and being honest with yourself assist in living with a higher level of consciousness, responsibility, and integrity Artificial, no calorie, sweeteners don't really affect insulin levels, but they may induce carbohydrate cravings (catering to one's "sweet tooth") bumper music "All In My Head" (Remix) - http://www.kosheen.com You can email us at info@healthymindfitbody.com with your comments and questions Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 21:08 Low Carb Diets vs Veganism http://healthymindfitbody.com/2010/03/19/low-carb-diets-vs-veganism/ http://healthymindfitbody.com/2010/03/19/low-carb-diets-vs-veganism/#comments Fri, 19 Mar 2010 17:56:09 +0000 Kevin http://healthymindfitbody.com/?p=561 I was just listening to a Jimmy Moore podcast with former 20-year vegan Lierre Keith.

She makes some very good points about vegan diets being too overloaded with soy protein, and often too low on fat and high on grains. I definitely would agree that a high grain, low fat diet would eventually cause health issues. And she also speaks to the myths that veganism would save the planet, or that you can be a vegan and not kill living things. It’s very interesting and I think she’s got a message worth reading about and listening to.

However, I have a bone to pick with some of her claims.

First of all, I think she engages in some of the same type of broad generalizing that many vegans do. For example, she assumes that a vegan diet MUST be low fat, and MUST include lots of grains. True, many vegans do eat this way, but it’s definitely not the only way they eat. This is very similar to what I often hear from vegetarians and vegans about eating meat- that ALL meat is bad for you. They often don’t consider the vast differences in quality of meats, and how they affect one’s health. For example, grass fed beef is far more healthy for you than grain fed beef.

Secondly, she makes some claims that have not been scientifically proven. She says that all of her health problems were caused by her diet, but then uses confirmation bias as her evidence. She says that her vegan diet gave her low energy, but I have read vegans who claim that they gained energy by cutting out meat. So it’s just one opinion vs. another.

Granted, I have not read Lierre’s book yet, so I may be missing some studies or evidence that she is basing her claims on. And, from what I have read, a lot of the vegan craze was started by the thoroughly debunked China Study, which she also dismisses because of its use of a highly processed form of whey protein (which she says would give anyone cancer!).

There’s more to be said on this topic, as I think Lierre Keith is bringing up some important truths, but of course everyone needs to be highly scientific about any claims, as we always are at Healthy Mind Fit Body!

(BTW, here is Lierre Keith getting a cayenne pepper-laced pie thrown in her face by some vegan activists! That’ll show her I’m sure!)

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]]> http://healthymindfitbody.com/2010/03/19/low-carb-diets-vs-veganism/feed/ 5 What is your reason? http://healthymindfitbody.com/2010/03/15/what-is-your-reason/ http://healthymindfitbody.com/2010/03/15/what-is-your-reason/#comments Mon, 15 Mar 2010 22:59:48 +0000 Kevin http://healthymindfitbody.com/?p=540 In our interview with Mark Sisson, he revealed that he works out and eats healthy in order to look good. There is nothing wrong with that, but some people seem to think it is shameful to have personal goals of simply looking good!

Perhaps the reason is that there’s this notion out there that selfishness is a bad thing, and sacrifice and doing things for others is the only way to be a good person.

But ultimately, most of us do nice things for other people because it makes us feel good ourselves. And if everyone were to just help other people, and no one did things for themselves, what would happen to us? I think we may all lose the self esteem to function!

Seriously, in order to hit your goals, they have to be congruent with who you are as a person. If you want to lose 50 pounds but carry the idea around that “thin people are bad”, then you will have a tough time achieving this goal. Similarly, if you want to lose weight just to look better, but at the same time you hold the idea that this is somehow wrong, then you will likely not get very far along with getting to your optimal weight.

Come up with a reason or two that work for you. Don’t worry about what other people might think, focus on what it is that you are truly after, and your path will become a lot less frustrating and a lot more fun.

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]]> http://healthymindfitbody.com/2010/03/15/what-is-your-reason/feed/ 2 25 – Getting primal with guest Mark Sisson http://healthymindfitbody.com/2010/03/13/25-getting-primal-with-guest-mark-sisson/ http://healthymindfitbody.com/2010/03/13/25-getting-primal-with-guest-mark-sisson/#comments Sat, 13 Mar 2010 09:30:11 +0000 admin http://healthymindfitbody.com/?p=538 (duration 43:19)

Mark’s mission is to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness.

http://marksdailyapple.com
http://primalblueprint.com
http://primalnutrition.com
http://twitter.com/Mark_Sisson

High endurance racing is not very healthy and detracts from longevity, because it requires higher insulin and stress hormone secretion

Shorter, high intensity workouts will benefit your body in the right way and leave you energized

Combining evolutionary biology with modern genetic science identifies the signals that turn on the right genes and turn off the bad ones

The Primal Blueprint is a comprehensive lifestyle plan, not merely a paleo eating regimen

Saturated fat is not to be feared at all (so long as it’s not coupled with lots of carbs!)

Grains ought not be the foundation of your diet, contrary to popular belief

The high-carb/low-fat diet creates problems for which the “solutions” (lots of cardio) create further problems

Our genes depend on various environmental signals

Self-acceptance is key to achieving your optimal weight

Paleolithic humans never got obese like today, and they ate sporadically (or intermittent fasting, which fosters cellular repair)

The good aspect of calorie restriction is reduction of insulin secretion

Fruits today are not what paleolithic humans had access to; rarely did they find more than a 100 grams of carbs to consume

Corn is not good to feed to cattle or humans!

It’s critical to take responsibility for one’s own health, instead of rely on “authorities”

It’s possible to train your body to derive 30% or more of calories from fat during an endurance race

Grains are cheap source of calories that readily convert to glucose (and thus fat) and they are a poor source of micronutrients

Mark’s Beach Sprints
http://www.marksdailyapple.com/marks-beach-sprints/

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

]]> http://healthymindfitbody.com/2010/03/13/25-getting-primal-with-guest-mark-sisson/feed/ 0 (duration 43:19) - Mark's mission is to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we've assumed to be true about health and wellness. - (duration 43:19) Mark's mission is to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we've assumed to be true about health and wellness. http://marksdailyapple.com http://primalblueprint.com http://primalnutrition.com http://twitter.com/Mark_Sisson High endurance racing is not very healthy and detracts from longevity, because it requires higher insulin and stress hormone secretion Shorter, high intensity workouts will benefit your body in the right way and leave you energized Combining evolutionary biology with modern genetic science identifies the signals that turn on the right genes and turn off the bad ones The Primal Blueprint is a comprehensive lifestyle plan, not merely a paleo eating regimen Saturated fat is not to be feared at all (so long as it's not coupled with lots of carbs!) Grains ought not be the foundation of your diet, contrary to popular belief The high-carb/low-fat diet creates problems for which the "solutions" (lots of cardio) create further problems Our genes depend on various environmental signals Self-acceptance is key to achieving your optimal weight Paleolithic humans never got obese like today, and they ate sporadically (or intermittent fasting, which fosters cellular repair) The good aspect of calorie restriction is reduction of insulin secretion Fruits today are not what paleolithic humans had access to; rarely did they find more than a 100 grams of carbs to consume Corn is not good to feed to cattle or humans! It's critical to take responsibility for one's own health, instead of rely on "authorities" It's possible to train your body to derive 30% or more of calories from fat during an endurance race Grains are cheap source of calories that readily convert to glucose (and thus fat) and they are a poor source of micronutrients Mark’s Beach Sprints http://www.marksdailyapple.com/marks-beach-sprints/ bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 43:19 Barefoot running: Is this new trend healthy? http://healthymindfitbody.com/2010/03/08/barefoot_running/ http://healthymindfitbody.com/2010/03/08/barefoot_running/#comments Mon, 08 Mar 2010 18:58:59 +0000 Kevin http://healthymindfitbody.com/?p=528 Over the weekend, I attended a talk/workshop on barefoot running with Barefoot Ken Bob of http://thebarefootrunning.com

About 10 years ago, when I started reading Dr. Phil Maffetone’s books on fitness and nutrition, one of his chapters on running shoes really intrigued me. He made the point that we have been conditioned to believe that we need shoes with lots of extra padding, as the shoe companies (and running community in general) would have us believe. He pointed out that the Kenyans had very few running injuries, until shoe companies began to pay them to wear their shoes and compete at the elite level.

Maffetone recommended ditching your $125 Nike’s for a pair of cheap Keds shoes that have no padding. He stated that ideally, we should all run barefoot, but that it’s just not practical.

After accepting Maffetone’s ideas I initially started buying running shoes that had minimal padding. But I slowly drifted back into believing the mainstream viewpoint that we need more cushion and we need to spend the money on shoes (and replace them every 6 months!).

A brand new Harvard study shoes that running with shoes changes our gait, and we end up running more heel-to-toe. This causes various problems such as shin splints that the barefoot runners, by landing more on their mid-foot, do not experience. While there is no study that proves running shoes cause injuries, there is also no study that proves running shoes actually prevent injuries!

At the clinic, I asked Ken Bob about switching from running shoes to the Vibram’s 5-Fingers as a transition to barefoot running. He said I have it backwards. First, experience barefoot running and allow your feet to get used to actually touching the ground and conforming with various surfaces. Then, if you want to go to back to a little protection, feel free to wear the Vibrams shoes. That makes sense to me, as we do have a lot of nerve endings at the end of our feet that don’t get ground exposure very often!

So my plan is to ease into barefoot running. I’m going to do some short weekly runs on the beach on the harder packed sand with bare feet. My longer runs (4-5 miles) I will continue to use my running shoes until I feel I have built up my feet a few times in the sand. Then I will start with a couple of miles running barefoot on harder surfaces, and go from there.

I can’t wait to get back to basics with my running and cut down or eliminate injuries!

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]]> http://healthymindfitbody.com/2010/03/08/barefoot_running/feed/ 7 Exercise your way to your perfect body? http://healthymindfitbody.com/2010/03/05/exercise-your-way-to-your-perfect-body/ http://healthymindfitbody.com/2010/03/05/exercise-your-way-to-your-perfect-body/#comments Fri, 05 Mar 2010 19:41:34 +0000 Kevin http://healthymindfitbody.com/?p=524 Yesterday, Wes and I interviewed Mark Sisson of marksdailyapple.com.

Wow, was this an insightful interview!

Mark has a very non-mainstream take on fitness, but one that is backed by evidence and facts.
The thing that I am coming to grips with is the idea that doing long distance endurance events is completely unnecessary in achieving a fit body, and is even unhealthy in some areas!

His blog post on Chronic Cardio delves into this. I definitely agree with Mark, that 80% of fat loss has to do with what we put in our mouths (aside from the psychology aspect). However, I’ve been doing long distance swimming for several years now, and for the past 3 years I’ve done a few half marathons.

I’m not ready to drop my entire exercise routine just yet. I really love swimming for 45 minutes to an hour a few times a week, and there’s nothing like going for a 4-5 mile jog by the beach to me. But I’m really excited about incorporating some of Mark’s suggestions in the way of some of the short sprint workouts. And, this information he presents about saving tons of time and being in as good or BETTER shape really intrigues me.

Here’s a sample of Mark’s beach sprint routine:

I’m imagining days of doing 5-15 minute workouts vs. spending 1 hour or more! And, his proof is in the pudding. He’s in his late 50′s and has the body of someone in their 20′s!

How’s your workout routine going? Does this type of exercise interest you?

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]]> http://healthymindfitbody.com/2010/03/05/exercise-your-way-to-your-perfect-body/feed/ 0 24 – To eat or not to eat candy cigarettes http://healthymindfitbody.com/2010/03/05/24-to-eat-or-not-to-eat-candy-cigarettes/ http://healthymindfitbody.com/2010/03/05/24-to-eat-or-not-to-eat-candy-cigarettes/#comments Fri, 05 Mar 2010 05:53:09 +0000 admin http://healthymindfitbody.com/?p=520 (duration 14:39)

Paleolithic humans didn’t have access to all the carbs that we do today
…they’re not good for us, because our genes aren’t adapted to them

Short, intense exercise is preferable to long, intense (or even slightly less intense) exercise; and going barefoot is good!

Cavemen who walk among us by Katie Engelhart http://www2.macleans.ca/2010/02/26/cavemen-who-walk-among-us/

It’s hard to find healthy carb substitutes, aka low-carb breads and cereals and sweets
…such foods should only be occasional supplements to your healthy eating lifestyle

http://healthymindfitbody.com/2010/02/26/guilt-free-brownies/

Ultimately, it’s important to know why you crave high-carb foods, and that requires introspection

Stay tuned for a series on self-esteem principles, the six pillars

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

]]> http://healthymindfitbody.com/2010/03/05/24-to-eat-or-not-to-eat-candy-cigarettes/feed/ 0 (duration 14:39) - Paleolithic humans didn't have access to all the carbs that we do today ...they're not good for us, because our genes aren't adapted to them - Short, intense exercise is preferable to long, (duration 14:39) Paleolithic humans didn't have access to all the carbs that we do today ...they're not good for us, because our genes aren't adapted to them Short, intense exercise is preferable to long, intense (or even slightly less intense) exercise; and going barefoot is good! Cavemen who walk among us by Katie Engelhart http://www2.macleans.ca/2010/02/26/cavemen-who-walk-among-us/ It's hard to find healthy carb substitutes, aka low-carb breads and cereals and sweets ...such foods should only be occasional supplements to your healthy eating lifestyle http://healthymindfitbody.com/2010/02/26/guilt-free-brownies/ Ultimately, it's important to know why you crave high-carb foods, and that requires introspection Stay tuned for a series on self-esteem principles, the six pillars bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 14:39 Is Wine Low Carb? http://healthymindfitbody.com/2010/03/02/is-wine-low-carb/ http://healthymindfitbody.com/2010/03/02/is-wine-low-carb/#comments Tue, 02 Mar 2010 17:33:33 +0000 Kevin http://healthymindfitbody.com/?p=515 On Friday night, I threw a party and the beverage of choice I served was wine. Also, last week someone tweeted me with the question, “Is
wine a low carb drink?”

So it’s time to do a blog post!

The answer to the question is, yes, most wines are low carb drinks, particularly in comparison to beer in general. For example, a typical 3 oz glass of red wine has about .5g of carbohydrates! Some of the sweeter white wines are a bit more problematic, with up to about 6g of carbs per serving.

However, it’s not really the carbs but the alcohol that’s the issue with wine.

Here’s what Dr. Atkins had to say about alcohol on his low carb diet:

“Here’s the problem with all alcoholic beverages, and the reason I recommend refraining from alcohol consumption on the diet. Alcohol, whenever taken in, is the first fuel to burn. While that’s going on, your body will not burn fat. This does not stop the weight loss, it simply postpones it, since the alcohol does not store as glycogen, you immediately go back into ketosis/lipolysis after the alcohol is used up.

If you must drink alcohol, wine is an acceptable addition to levels beyond the Induction diet. If wine does not suit your taste, straight liquor such as scotch, rye, vodka, and gin would be appropriate, as long as the mixer is sugarless; this means no juice, tonic water; or non-diet soda. Seltzer and diet soda are appropriate.”

If weight loss or fat loss is your goal, red wine is certainly far better than drinking a sugary (or corn syrupy) margarita, but keep in mind the 2-week plan (either in Atkins’ diet or the one in the Healthy Mind Fit Body book): you may consider cutting it out just for this period. One thing that I noticed after I cut way down on my carbs was that I could no longer tolerate a lot of alcohol. If I go beyond one or two glasses of wine, I start to feel crappy- which is a good incentive to keep alcohol in moderation!

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]]> http://healthymindfitbody.com/2010/03/02/is-wine-low-carb/feed/ 0 23 – Interview with Jimmy Moore of livin’ la vida low-carb http://healthymindfitbody.com/2010/02/26/23-interview-with-jimmy-moore-of-livin-la-vida-low-carb/ http://healthymindfitbody.com/2010/02/26/23-interview-with-jimmy-moore-of-livin-la-vida-low-carb/#comments Fri, 26 Feb 2010 02:20:47 +0000 admin http://healthymindfitbody.com/?p=512 (duration 43:00)

Jimmy joined us to explore his own health and nutrition journey as well as the wisdom of the low-carb lifestyle

His general site
http://livinlavidalowcarb.com/

His podcast
http://www.thelivinlowcarbshow.com/

And blog
http://livinlavidalowcarb.com/blog/

Anybody can lose weight, so what matters is maintaining a healthy nutrition lifestyle for the long term

Sometimes carb substitutes with quality ingredients can assist in making your low-carb lifestyle satisfying

Low cholesterol is not necessarily healthy, and high triglycerides are not healthy either–both induced from high carb/low fat eating

Living the low-carb life is actually pretty simple, once you grasp the essentials of it

Blood tests are important to get baseline readings and to monitor your health progress

For instance, the NMR lipoprofile test and the VAP (Vertical Auto Profile) test are good ones

Vitamin D test (25 Hydroxy) is also important
more good info at http://www.grassrootshealth.net/

SIP (Silent Inflammation Profile) test is another test to consider

In addition to blood glucose testing, the A1C (glycated hemoglobin) test is useful for determining your (3-month) average blood glucose levels

Proper nutrition and diet is a great start, but psychological/emotional issues also need to be addressed during one’s journey to a healthy mind fit body

Regarding resistance training, try starting out with weight machines rather than the free weights; and, try a super-slow workout if you’re pressed for time!

While there is some disagreement over the details of what’s good for people, the essentials are pretty well understood in the low-carb community

Check out Jimmy’s new book, which has a wealth of insights and stories of his journey to the truth in health and nutrition:

21 Life Lessons From Livin’ La Vida Low-Carb: How The Healthy Low-Carb Lifestyle Changed Everything I Thought I Knew
http://www.amazon.com/Life-Lessons-Livin-Vida-Low-Carb/dp/1439262225
and http://livinlavidalowcarb.com/blog/?p=6459

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

]]> http://healthymindfitbody.com/2010/02/26/23-interview-with-jimmy-moore-of-livin-la-vida-low-carb/feed/ 2 (duration 43:00) - Jimmy joined us to explore his own health and nutrition journey as well as the wisdom of the low-carb lifestyle - His general site http://livinlavidalowcarb.com/ - His podcast http://www.thelivinlowcarbshow.com/ - And blog (duration 43:00) Jimmy joined us to explore his own health and nutrition journey as well as the wisdom of the low-carb lifestyle His general site http://livinlavidalowcarb.com/ His podcast http://www.thelivinlowcarbshow.com/ And blog http://livinlavidalowcarb.com/blog/ Anybody can lose weight, so what matters is maintaining a healthy nutrition lifestyle for the long term Sometimes carb substitutes with quality ingredients can assist in making your low-carb lifestyle satisfying Low cholesterol is not necessarily healthy, and high triglycerides are not healthy either--both induced from high carb/low fat eating Living the low-carb life is actually pretty simple, once you grasp the essentials of it Blood tests are important to get baseline readings and to monitor your health progress For instance, the NMR lipoprofile test and the VAP (Vertical Auto Profile) test are good ones Vitamin D test (25 Hydroxy) is also important more good info at http://www.grassrootshealth.net/ SIP (Silent Inflammation Profile) test is another test to consider In addition to blood glucose testing, the A1C (glycated hemoglobin) test is useful for determining your (3-month) average blood glucose levels Proper nutrition and diet is a great start, but psychological/emotional issues also need to be addressed during one's journey to a healthy mind fit body Regarding resistance training, try starting out with weight machines rather than the free weights; and, try a super-slow workout if you're pressed for time! While there is some disagreement over the details of what's good for people, the essentials are pretty well understood in the low-carb community Check out Jimmy's new book, which has a wealth of insights and stories of his journey to the truth in health and nutrition: 21 Life Lessons From Livin' La Vida Low-Carb: How The Healthy Low-Carb Lifestyle Changed Everything I Thought I Knew http://www.amazon.com/Life-Lessons-Livin-Vida-Low-Carb/dp/1439262225 and http://livinlavidalowcarb.com/blog/?p=6459 bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 43:01 Guilt free brownies? http://healthymindfitbody.com/2010/02/26/guilt-free-brownies/ http://healthymindfitbody.com/2010/02/26/guilt-free-brownies/#comments Fri, 26 Feb 2010 00:19:27 +0000 Kevin http://healthymindfitbody.com/?p=506 I was in Trader Joe’s the other day and it smelled like yummy chocolate. The sample they were giving away that day was “Guilt-Free Brownies”. Was this one of the carb substitute products we just mentioned on the podcast with Low Carb Lindsey, as well as the last one with Jimmy Moore? I was excited!

Only to find out, “guilt-free” means no FAT! UGGGG!!! Brownies are by no means a health food, but what better way to make them even less healthy and with less taste than to take out the fat! Just for kicks, I checked out the box mix. 26g of carbohydrates per serving!

I have to wonder if we’ve finally jumped the shark in terms of the low fat craze. A fat free desert is actually worse for you than eating one with all the fat calories. I thought we learned this back in the days when “Snackwells” (fat free cookies) finally lose their popularity.

Unfortunately, “guilt” and eating fat still go together when it comes to the demands of the mainstream public. Otherwise, chains like Trader Joe’s would have no reason to carry such a useless item!

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]]> http://healthymindfitbody.com/2010/02/26/guilt-free-brownies/feed/ 1 Eating healthy in busy times http://healthymindfitbody.com/2010/02/22/eating-healthy-in-busy-times/ http://healthymindfitbody.com/2010/02/22/eating-healthy-in-busy-times/#comments Mon, 22 Feb 2010 22:45:55 +0000 Kevin http://healthymindfitbody.com/?p=501 I’m as busy as ever, going through a product launch this week and next, as well as several other things going on in my personal life. Suddenly, I haven’t had time to prepare meals or even go grocery shopping! I’ve missed several workouts lately (which usually never happens), and have been sedentary (at my computer a lot). What can I do to keep healthy and fit with little time? Here’s what I’ve done right:

1. I’ve avoided doing the fast food thing. As tempting as it is, fast food I know is a health sinker. I’ve gone with berries and nuts over sausage McMuffins on my busiest days.

2. Every day I try to move as much as possible. Even as I am missing workouts, I’m still squeezing in a 15 minute walk or just parking further away from the store when I run errands.

3. I’ve made grocery shopping a priority. Without groceries, I go hungry while I’m working at home. This leads to needing to go out to eat. Even if it’s healthy food I’m getting out, I will likely overeat since I didn’t have my nuts and other snacks on hand.

What I’ve done wrong:

1. I have not used my time wisely. During busy times it’s good to get workouts in in the morning. I have been waking up early and getting right to work. Bad.

2. I have been getting erratic sleep. I’ll sleep 8 hours one night then 5 the next. This isn’t good for mental or physical health! Good to get to bed early during stressful times.

I can’t wait to get through the next couple of weeks, but in the mean time, life must be enjoyed as much as possible with a healthy mind and a fit body!

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]]> http://healthymindfitbody.com/2010/02/22/eating-healthy-in-busy-times/feed/ 2 22 – Sugar slumps, water intake, and Whole Foods mistake http://healthymindfitbody.com/2010/02/18/22-sugar-slumps-water-intake-and-whole-foods-mistake/ http://healthymindfitbody.com/2010/02/18/22-sugar-slumps-water-intake-and-whole-foods-mistake/#comments Thu, 18 Feb 2010 00:41:05 +0000 admin http://healthymindfitbody.com/?p=496 (duration 14:58)

The sun brings us life!

Health Hype by John Stossel
http://www.libertyforall.net/?p=3837

Eating high sugar foods doesn’t necessarily induce hyperactivity; but beware the blood sugar swings

Lots of carbs require lots of insulin, which can lead to lots of unhealthy issues

Lower blood sugar typically leads to feeling in a slump and induces more carb cravings

Most kids are able to burn off excess carbs, even though such an eating regimen isn’t healthy

Foods also contain water; just make sure you’re adequately hydrated throughout the day

Is Whole Foods Market backing away from health? by Kevin Koskella
http://healthymindfitbody.com/2010/02/12/is-whole-foods-market-backing-away-from-health/

Low-Carb Community Responds To Whole Foods Exclusively Marketing A Low-Fat, Vegetarian Diet by Jimmy Moore
http://livinlavidalowcarb.com/blog/?p=7230

Fat (including saturated fat) is not the culprit in unhealthiness

Stay tuned for next week’s interview with Jimmy Moore!

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

]]> http://healthymindfitbody.com/2010/02/18/22-sugar-slumps-water-intake-and-whole-foods-mistake/feed/ 1 (duration 14:58) - The sun brings us life! - Health Hype by John Stossel http://www.libertyforall.net/?p=3837 - Eating high sugar foods doesn't necessarily induce hyperactivity; but beware the blood sugar swings - (duration 14:58) The sun brings us life! Health Hype by John Stossel http://www.libertyforall.net/?p=3837 Eating high sugar foods doesn't necessarily induce hyperactivity; but beware the blood sugar swings Lots of carbs require lots of insulin, which can lead to lots of unhealthy issues Lower blood sugar typically leads to feeling in a slump and induces more carb cravings Most kids are able to burn off excess carbs, even though such an eating regimen isn't healthy Foods also contain water; just make sure you're adequately hydrated throughout the day Is Whole Foods Market backing away from health? by Kevin Koskella http://healthymindfitbody.com/2010/02/12/is-whole-foods-market-backing-away-from-health/ Low-Carb Community Responds To Whole Foods Exclusively Marketing A Low-Fat, Vegetarian Diet by Jimmy Moore http://livinlavidalowcarb.com/blog/?p=7230 Fat (including saturated fat) is not the culprit in unhealthiness Stay tuned for next week's interview with Jimmy Moore! bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 14:59 Breaking bad nutritional habits http://healthymindfitbody.com/2010/02/15/breaking-bad-nutritional-habits/ http://healthymindfitbody.com/2010/02/15/breaking-bad-nutritional-habits/#comments Mon, 15 Feb 2010 23:54:50 +0000 Kevin http://healthymindfitbody.com/?p=491 I had a discussion with a friend last night about the problems people run into when they are trying to lose weight. We agreed on the fact that a lot of the problem is psychological in nature, rather than simple will power as many thin people believe. My friend, who is in the medical profession, told me that a lot of her clients have a much easier time quitting smoking than doing what they need to do with their diet to lose the weight they want to lose!

I can definitely relate to this. Growing up, my family ALWAYS had dessert after dinner. There was never a question of what was coming after dinner! Usually ice cream, cookies, or cake. To this day, I often have a slight craving for sweets after I have a meal. However, I’ve learned to eat just a small piece of dark chocolate, or a cup of healthy hot cocoa sweetened with stevia powder, to satisfy my craving.

The problems come with the rituals. Here are some tips to break out of your bad habits or fat-producing rituals.

1. Do you often follow up your workouts with pizza & beer? Try only eating pizza on rare occasion, and opt for thin crust. Try bubbly water instead of beer.

2. Do you always eat popcorn when going to (or watching) movies? Bring some almonds or cashews next time, save the money, and your insulin from spiking, and fat from accumulating!

3. Eat more fruit, as it can act like dessert.

4. Use stevia powder instead of sugar or other sweeteners. Stevia is natural and has 0 carbs, 0 calories.

5. Don’t start the day with a sugar kick. This will set you up for cravings all day long, and make sure to keep your energy levels on the low side.

6. Don’t beat yourself up. If you currently drink 2 sodas a day, start by cutting down to 1, and have sparkling water for the other one. Set small, attainable goals and follow through with them for 2 weeks, then up the ante.

Since we all eat every day, several times a day for most of us, habits are not easy to break free from. Starting small and using the sentence completion exercises in the Healthy Mind Fit Body book are a great way to develop new, healthy habits and allow you to achieve your perfect body.

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]]> http://healthymindfitbody.com/2010/02/15/breaking-bad-nutritional-habits/feed/ 4 Is Whole Foods Market backing away from health? http://healthymindfitbody.com/2010/02/12/is-whole-foods-market-backing-away-from-health/ http://healthymindfitbody.com/2010/02/12/is-whole-foods-market-backing-away-from-health/#comments Fri, 12 Feb 2010 19:58:35 +0000 Kevin http://healthymindfitbody.com/?p=485 I was recently made aware of Whole Foods’ latest strategy to promote a low fat, vegetarian diet as optimal by Jimmy Moore (Livin la vida Low Carb). There is some detail on the low carb community’s reaction to this move on this blog post.

This is a somewhat surprising move by Whole Foods to me. I realize that many of their customers are vegetarians and vegans, but Whole Foods over the years has been my source of some of the best tasting and healthiest meat I can find anywhere, as well as some of the hard to find items like buckwheat honey, extra virgin coconut oil, and quality fish oil capsules.

When it comes to beef, the healthiest (and tastiest!) beef they sell is typically the New Zealand beef, which is not the lowest in fat. This meat is grass fed, and contains the highest amount of omega-3 fatty acids, which are essential to our diet, than any other meat.

The deli meat is also high quality. I love turkey sandwiches and eat several per week! Their sliced turkey is without preservatives and tastes great compared with the nitrate & phosphate-laden deli meats you find in most grocery stores.

And, despite the fact that people will criticize Whole Foods because it is a big corporation, with high prices (I’ve heard “Whole Paycheck” before), from my experience, they are typically one of the less expensive health food stores around. This is especially true when compared with the smaller mom & pop local stores, which often have outrageous prices!

What Whole Foods is doing by recommending a low fat diet is a disservice to their customers. They are making a recommendation without taking all the facts into consideration. Hearing the low fat mantra coming out of the government and from highly-degreed nutritionists and dietitians is one thing, but for a private company like Whole Foods, I would expect a little more due diligence.

CEO John Mackey seems like a reasonable guy, as far as his most recent appearance on the John Stossel show. He is going against the proverbial grain when it comes to the health care debate. Now, is it possible that he can go against the literal grain- and change his tune on what he sees as a healthy (high carb) diet?

I suggest those of us armed with the facts that do shop at Whole Foods give Mackey & Co. some friendly suggestions! You can email the company on their website, or send a tweet to @wholefoods.

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]]> http://healthymindfitbody.com/2010/02/12/is-whole-foods-market-backing-away-from-health/feed/ 2 21 – Calorie counting and nutrition label bunk http://healthymindfitbody.com/2010/02/10/21-calorie-counting-and-nutrition-label-bunk/ http://healthymindfitbody.com/2010/02/10/21-calorie-counting-and-nutrition-label-bunk/#comments Wed, 10 Feb 2010 20:17:57 +0000 admin http://healthymindfitbody.com/?p=480 (duration 21:53)

Most people have a hard time challenging conventional (and their own) wisdom about health and nutrition

Calorie counting and trying to burn those calories basically put you on the wrong track

9 Food Label Lies by Dan Shapley - http://www.thedailygreen.com/environmental-news/latest/reading-food-labels-470201-synd

Eating grains isn’t even necessary, so it’s not just refined flours that you need to eat less of

It’s best to go for whole foods, such as fruit rather than fruit juices

Be careful how many servings there are in that single container! Make sure to multiply the carbs per serving by total servings per container

The CSPI and the FDA are not up to speed with the facts and the truth

Study Fails to Link Saturated Fat, Heart Disease (Reuters) – http://www.foxnews.com/story/0,2933,584922,00.html

Vegetables have plenty of the daily fiber you need

One Bowl = 2 Servings. F.D.A. May Fix That. by William Neuman – http://www.nytimes.com/2010/02/06/business/06portion.html?pagewanted=all

Labeling is disabling; self-responsibility is vital in your process of achieving optimal levels of health and fitness

Calorie Counters – http://www.nytimes.com/2010/02/03/opinion/03wed4.html

We welcome your comments on our blog too! http://healthymindfitbody.com/category/blog/
http://healthymindfitbody.com/2010/02/09/telling-the-truth-about-nutrition-in-mixed-company/

bumper music “All In My Head” (Remix) – http://www.kosheen.com

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]]> http://healthymindfitbody.com/2010/02/10/21-calorie-counting-and-nutrition-label-bunk/feed/ 2 (duration 21:53) - Most people have a hard time challenging conventional (and their own) wisdom about health and nutrition - Calorie counting and trying to burn those calories basically put you on the wrong track - (duration 21:53) Most people have a hard time challenging conventional (and their own) wisdom about health and nutrition Calorie counting and trying to burn those calories basically put you on the wrong track 9 Food Label Lies by Dan Shapley - http://www.thedailygreen.com/environmental-news/latest/reading-food-labels-470201-synd Eating grains isn't even necessary, so it's not just refined flours that you need to eat less of It's best to go for whole foods, such as fruit rather than fruit juices Be careful how many servings there are in that single container! Make sure to multiply the carbs per serving by total servings per container The CSPI and the FDA are not up to speed with the facts and the truth Study Fails to Link Saturated Fat, Heart Disease (Reuters) - http://www.foxnews.com/story/0,2933,584922,00.html Vegetables have plenty of the daily fiber you need One Bowl = 2 Servings. F.D.A. May Fix That. by William Neuman - http://www.nytimes.com/2010/02/06/business/06portion.html?pagewanted=all Labeling is disabling; self-responsibility is vital in your process of achieving optimal levels of health and fitness Calorie Counters - http://www.nytimes.com/2010/02/03/opinion/03wed4.html We welcome your comments on our blog too! http://healthymindfitbody.com/category/blog/ http://healthymindfitbody.com/2010/02/09/telling-the-truth-about-nutrition-in-mixed-company/ bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 21:53 Telling the truth about nutrition in mixed company http://healthymindfitbody.com/2010/02/09/telling-the-truth-about-nutrition-in-mixed-company/ http://healthymindfitbody.com/2010/02/09/telling-the-truth-about-nutrition-in-mixed-company/#comments Tue, 09 Feb 2010 00:31:18 +0000 Kevin http://healthymindfitbody.com/?p=475 I was at a gathering last Friday night at a local wine bar with a few people, sipping some vino and chatting about whatever. As the subject turned to calories, I had to jump in.

“Calories don’t matter,” I said, somewhat trying to put the person concerned at ease, and someone trying to drop a shock bomb, “when it comes to weight loss.”

Well the bomb was definitely dropped and reactions were stronger and more hostile than I had anticipated.

“No that’s impossible!” claimed one long distance runner sitting next to me.

“No way. That’s entirely wrong.” said the triathlete sitting across from me.

Nobody at the table had a weight problem by any degree, but at the table were some highly educated individuals, one with a PhD, another going for her PhD. I stated my case, simply and clearly: “The caloric theory of weight loss, calories consumed-calories burned is dead. It’s not the quantity of calories that one eats that are important, it’s the quality. Insulin is the main culprit in gaining weight. Cutting down on carbohydrates….” before I could finish my sentence I saw two people shaking their heads and getting visibly upset!

Since I did not intend to spend my Friday night in a debate in which we would never agree anyway, I stopped there, and just added that I’m basing what I say on scientifically proven evidence, particularly what Gary Taubes has come out with in the last few years, and that I understand that it is certainly possible to lose weight by working out.

Once again, I have proven that the topic of nutrition is just as inflammatory in mixed company as religion or politics. Most people think they know what is what when it comes to healthy food and staying thin, especially when they are top notch competitive athletes who spend a lot of time training their bodies. And since most of us learned what we “know” about this topic in some sort of government-sponsored school, what we got was mostly propaganda, based on the highly flawed and bought-and-paid-for USRDA food pyramid.

To steal a phrase from the ex-U.S. president George W Bush, when it comes to the truth about nutrition, you’ve got to continue to “catapult the propaganda.”

Only in this case, the propaganda is coming from the government/media establishment, and it is up to us as individuals to do the catapulting!

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]]> http://healthymindfitbody.com/2010/02/09/telling-the-truth-about-nutrition-in-mixed-company/feed/ 4 The Four Hour Work Week & Your Perfect Body http://healthymindfitbody.com/2010/02/03/the-four-hour-work-week-your-perfect-body/ http://healthymindfitbody.com/2010/02/03/the-four-hour-work-week-your-perfect-body/#comments Wed, 03 Feb 2010 19:07:39 +0000 Kevin http://healthymindfitbody.com/?p=465 The other day I received my copy of Tim Ferriss’ latest expanded version of his NY Times bestseller The Four Hour Workweek, and began to read it. Some of it for me is review, since I read the first version cover to cover.

One of the first sections in the book is about breaking through fears. He gives an exercise of writing down the worst case scenario, if you were to say, quit your job and go for what you want. Perfect timing as I’ve been giving a lot of thought to what I want in my life recently, and what fears I need to overcome to get it!

Anyway, the exercise involves writing out the worst case scenario as you see it happening. Would you end up broke? Lose friends? Have to work a menial job to get by? Move to a smaller place? Often, the worst case scenarios that many of us dread are not really that bad at all. Yes, making changes and going for what you want will definitely involve stretching yourself a bit and pushing through your comfort zone. But usually, these drummed up negative scenarios in our heads do not involve death or physical pain!

How does this relate to fitness, health, and weight loss?

Well, the worst case scenario exercise can apply to any major change you are trying to implement in your life. Believe it or not, positive changes we are trying to make are often met with lots of resistance in our minds! This resistance is simply fear, and irrationally-based fear at that. Achieving your best possible body will change your life! It’s not surprising that it is a difficult psychological adjustment. What will friends think? What will family think? Will I still be accepted in my peer groups? Will I have to give up every food I love?

The bottom line is, those who would not accept you for making positive changes in your life are not worth keeping around anyway! The idea of sacrificing things that you love is nullified as you change your eating lifestyle, rather than “go on a diet”.

So what catastrophes are you creating in your mind that are preventing you from getting everything you want in life?

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]]> http://healthymindfitbody.com/2010/02/03/the-four-hour-work-week-your-perfect-body/feed/ 2 20 – Interview with Low Carb Lindsey http://healthymindfitbody.com/2010/02/01/20-interview-with-low-carb-lindsey/ http://healthymindfitbody.com/2010/02/01/20-interview-with-low-carb-lindsey/#comments Mon, 01 Feb 2010 21:06:04 +0000 admin http://healthymindfitbody.com/?p=461 (duration 28:59)

Lindsey joined us from http://www.lowcarblindsey.com
FB – http://www.facebook.com/lowcarblindsey
twitter – http://www.twitter.com/lowcarblindsey

Instead of getting discouraged and continuing the cycle of yo-yo dieting, stay determined and focus on your long-term health goals

Sometimes, you’ll have to tweak your eating regimen in order to maintain your weight loss process; plateaus happen

You’re always just one meal away from getting back in the weight loss zone!

The “fat fast diet” consists of a thousand calories per day, with 90 percent fat and 10 percent protein; it burns fat off the quickest, but it’s certainly not something to do for very long, as it will lead to malnutrition.

The induction phase of the Atkins diet (usually lasting a couple weeks) consists of less than 20 grams of carbohydrates per day

There are vast differences between benign dietary ketosis and ketoacidosis, only the latter of which is harmful
http://en.wikipedia.org/wiki/Ketoacidosis

It’s important to not let negative thoughts define you…
http://www.lowcarblindsey.com/_blog/blog/post/Words_are_Powerful!/

Focus on the things that you feel are positive about yourself and use them to strengthen your self-concept

Look to support groups on the Internet to learn new things, overcome difficulties, and help motivate you

Practicing self-acceptance helps you come to terms with your feelings about your self-image; own your feelings about how you look, in order to recognize your true beauty
The Six Pillars of Self-Esteem (the standing in front of the mirror exercise is on page 95)
http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35

It’s best to shop in the perimeter of the grocery store, because the inside isles contain lots of unhealthy carb foods

Famous article by Gary Taubes, explaining where so much went so wrong: http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html

Fuddruckers Time (http://www.youtube.com/user/LowCarbLindsey)
http://www.youtube.com/watch?v=QljKSDyxpuk

Even fast food can be modified to be a lot healthier (just cut back on the extra carbs, for one)

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

]]> http://healthymindfitbody.com/2010/02/01/20-interview-with-low-carb-lindsey/feed/ 0 (duration 28:59) - Lindsey joined us from http://www.lowcarblindsey.com FB - http://www.facebook.com/lowcarblindsey twitter - http://www.twitter.com/lowcarblindsey - Instead of getting discouraged and continuing the cycle of yo-yo dieting, (duration 28:59) Lindsey joined us from http://www.lowcarblindsey.com FB - http://www.facebook.com/lowcarblindsey twitter - http://www.twitter.com/lowcarblindsey Instead of getting discouraged and continuing the cycle of yo-yo dieting, stay determined and focus on your long-term health goals Sometimes, you'll have to tweak your eating regimen in order to maintain your weight loss process; plateaus happen You're always just one meal away from getting back in the weight loss zone! The "fat fast diet" consists of a thousand calories per day, with 90 percent fat and 10 percent protein; it burns fat off the quickest, but it's certainly not something to do for very long, as it will lead to malnutrition. The induction phase of the Atkins diet (usually lasting a couple weeks) consists of less than 20 grams of carbohydrates per day There are vast differences between benign dietary ketosis and ketoacidosis, only the latter of which is harmful http://en.wikipedia.org/wiki/Ketoacidosis It's important to not let negative thoughts define you... http://www.lowcarblindsey.com/_blog/blog/post/Words_are_Powerful!/ Focus on the things that you feel are positive about yourself and use them to strengthen your self-concept Look to support groups on the Internet to learn new things, overcome difficulties, and help motivate you Practicing self-acceptance helps you come to terms with your feelings about your self-image; own your feelings about how you look, in order to recognize your true beauty The Six Pillars of Self-Esteem (the standing in front of the mirror exercise is on page 95) http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35 It's best to shop in the perimeter of the grocery store, because the inside isles contain lots of unhealthy carb foods Famous article by Gary Taubes, explaining where so much went so wrong: http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html Fuddruckers Time (http://www.youtube.com/user/LowCarbLindsey) http://www.youtube.com/watch?v=QljKSDyxpuk Even fast food can be modified to be a lot healthier (just cut back on the extra carbs, for one) bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 29:00 Dr. Drew and weight loss fallacies http://healthymindfitbody.com/2010/01/29/dr-drew-and-weight-loss-fallacies/ http://healthymindfitbody.com/2010/01/29/dr-drew-and-weight-loss-fallacies/#comments Fri, 29 Jan 2010 17:45:55 +0000 Kevin http://healthymindfitbody.com/?p=454 Occasionally, I will listen to the Dr. Drew Show at night before I go to sleep, where people call in with their problems (typically sex & drugs) and he usually does a great job identifying them and giving out solid advice.

However, last night I caught him offering up an outdated myth about losing weight to a caller. The guy calling in said he was very overweight, among other problems, and for this, Drew said “It’s very simple, move more, eat less. Exercise and cut down on your calorie intake. It’s not that hard.”

So Drew is following the already disproven calorie theory of weight loss. Gary Taubes did an excellent job dispelling the notion that weight loss is best achieved by eating fewer calories than you burn, in his 2008 book, Good Calories, Bad Calories, and in his 2008 presentation called Big Fat Lies.

Dr. Drew is just one of many mainstream experts out there who are clinging on to old theories that have had very little success in helping people achieve their optimal weight. Someday, the mainstream view will be more like that of Taubes, and the viewpoint we are putting forth here at Healthy Mind, Fit Body. Simply counting calories and using will power may help a few people lose some weight in the short term, but as long term advice in having a healthy, fit body, and a happy life, it falls flat on its face.

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]]> http://healthymindfitbody.com/2010/01/29/dr-drew-and-weight-loss-fallacies/feed/ 9 19 – Coping with food cravings http://healthymindfitbody.com/2010/01/26/19-coping-with-food-cravings/ http://healthymindfitbody.com/2010/01/26/19-coping-with-food-cravings/#comments Tue, 26 Jan 2010 23:49:48 +0000 admin http://healthymindfitbody.com/?p=447 (duration 19:04)

Why Do You Continue to Eat When You’re Full? by Joseph Mercola http://www.lewrockwell.com/orig5/mercola29.1.html

If you get stressed out from lack of sleep, you’ll have a harder time coping with cravings

Ghrelin and leptin are factors in satiety and appetite, but the mental factors are more important and have greater effect

Sentence completion exercises are extremely useful for coming to terms with one’s motivations and subconscious thoughts and feelings

The key is to remedy self-conflict, so that you can achieve your goals and have a healthy, happy life!

It’s important to pay attention to the eating contexts that you’re putting yourself in, but ultimately you choose what to eat

Famous article by Gary Taubes:
What If It’s All Been A Big Fat Lie?
http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html

“Endocrinology 101″ concerns the insulin/carb factor for body fat regulation

6 Tips to Control Your Food Cravings, Part 1 http://www.amenclinics.com/blog/2611/6-tips-to-control-your-food-cravings/

A not-so-favorable review of Dr. Amen’s perspective…
PBS Infomercial for Daniel Amen’s Clinics
http://www.skepdic.com/skeptimedia/skeptimedia30.html

In order to achieve your ideal weight, there’s no need to focus mainly on brain chemistry and supplements to supposedly alter it

Instead, examine your choices from a psychological perspective

5 techniques for busting cravings (from Jonny Bowden’s book _Living The Low Carb Life_)…

1) eat fat and protein every few hours
2) avoid any junk carbs (including lots of complex carbs)
3) never let yourself become famished; carry protein/fat snacks
4) get enough sleep!
5) learn to recognize the emotional triggers for cravings…

The practices of self-acceptance and self-healing are vital to the process of becoming integrated without persistent self-conflict

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

]]> http://healthymindfitbody.com/2010/01/26/19-coping-with-food-cravings/feed/ 0 (duration 19:04) - Why Do You Continue to Eat When You're Full? by Joseph Mercola http://www.lewrockwell.com/orig5/mercola29.1.html - If you get stressed out from lack of sleep, you'll have a harder time coping with cravings - (duration 19:04) Why Do You Continue to Eat When You're Full? by Joseph Mercola http://www.lewrockwell.com/orig5/mercola29.1.html If you get stressed out from lack of sleep, you'll have a harder time coping with cravings Ghrelin and leptin are factors in satiety and appetite, but the mental factors are more important and have greater effect Sentence completion exercises are extremely useful for coming to terms with one's motivations and subconscious thoughts and feelings The key is to remedy self-conflict, so that you can achieve your goals and have a healthy, happy life! It's important to pay attention to the eating contexts that you're putting yourself in, but ultimately you choose what to eat Famous article by Gary Taubes: What If It's All Been A Big Fat Lie? http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html "Endocrinology 101" concerns the insulin/carb factor for body fat regulation 6 Tips to Control Your Food Cravings, Part 1 http://www.amenclinics.com/blog/2611/6-tips-to-control-your-food-cravings/ A not-so-favorable review of Dr. Amen's perspective... PBS Infomercial for Daniel Amen's Clinics http://www.skepdic.com/skeptimedia/skeptimedia30.html In order to achieve your ideal weight, there's no need to focus mainly on brain chemistry and supplements to supposedly alter it Instead, examine your choices from a psychological perspective 5 techniques for busting cravings (from Jonny Bowden's book _Living The Low Carb Life_)... 1) eat fat and protein every few hours 2) avoid any junk carbs (including lots of complex carbs) 3) never let yourself become famished; carry protein/fat snacks 4) get enough sleep! 5) learn to recognize the emotional triggers for cravings... The practices of self-acceptance and self-healing are vital to the process of becoming integrated without persistent self-conflict bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 19:04 Are thin people just crazy? http://healthymindfitbody.com/2010/01/21/are-thin-people-just-crazy/ http://healthymindfitbody.com/2010/01/21/are-thin-people-just-crazy/#comments Thu, 21 Jan 2010 19:39:31 +0000 Kevin http://healthymindfitbody.com/?p=442 “Live a little!”

I’ve heard this many times in my life when I’ve voluntarily chosen to pass on bread, skip dessert, or not have that additional beer. I always find this a bit amusing, since the connotation is that I’m sacrificing by not having the carb indulgence that is being presented.

But this is the opposite of what I am doing when turning down these items! Rather than being stuffy and uptight about my diet, I’m actually not interested in overdoing it when it comes to extra carbs at this point of my life (although I used to think this was fun!). I no longer look at overeating or overdrinking as a pleasurable thing. So when the opportunity arises to pound a big dessert when I’m already very satisfied from a delicious, healthy dinner, I don’t have any positive associations in my mind to that dessert, so it is very easy and natural for me to turn it down.

Unfortunately, in our society, gluttony and “sinful” eating are often looked upon as virtuous. It can be disappointing for others in mixed company if you are to say, decline a specific food item that everyone seems to be wild about. This often stems from people’s own inability (or simple refusal) to make rational judgments about their own diet (and life!), so they must find something wrong with others who do not partake.

The people who tell me, and other healthy eaters, to “live a little”, are completely missing the boat here. I enjoy living a LOT, and make it a point to seek pleasure where I can (just like most human beings!). However, the taste of pasta, or a donut, or the feeling from a 3rd glass of wine, do not equate to good things to me- specifically, a fit, healthy body, high energy levels, and ultimately happiness with myself!

So rather than being “crazy”, “too strict”, or “inflexible”, thin people who follow a healthy, low carb diet have simply shifted their associations to what the “good life” really means.

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]]> http://healthymindfitbody.com/2010/01/21/are-thin-people-just-crazy/feed/ 0 18 – Addressing nutritional bologna with guest Tom Naughton of Fat Head http://healthymindfitbody.com/2010/01/19/18-addressing-nutritional-bologna-with-guest-tom-naughton-of-fat-head/ http://healthymindfitbody.com/2010/01/19/18-addressing-nutritional-bologna-with-guest-tom-naughton-of-fat-head/#comments Tue, 19 Jan 2010 18:04:08 +0000 admin http://healthymindfitbody.com/?p=437 (duration 40:54)

In this episode we interview the creator of the documentary film Fat Head: You’ve been fed a load of bologna
http://fathead-movie.com
http://tomnaughton.com

Fast food may not be healthy, but most food people buy in the grocery store isn’t too healthy either

Compared to paleolithic humans, we have way more access to carbs

Though self-responsibility is key, we’ve all been given a lot of bad information, such as that fat is bad and abundant carbs are ok

Unfortunately, most journalists are sympathetic to regulation and taxation, which CSPI promotes, in a vain attempt to control people’s choices and supposedly make the world a better place

The so-called lipid hypothesis, that eating fat raises cholesterol and causes cardiovascular disease, was flawed from the start

Rather than being objective, science is often controlled by those versed in politics; thus, a small group of people in power can have a detrimental influence on the eating habits of an entire country

Without the FDA and USDA (and their special interests), companies would have to compete in the marketplace for ensuring safe products for their customers

Cheese fried in coconut oil is not bad for you; it’s actually beneficial!

Check out the fat experts from fathead:
http://www.fathead-movie.com/index.php/meet-the-experts/

Most vegetable oils are not healthy for humans

Since fats are delicious, it’s not hard to convince kids to eat them :)

Unfortunately, there’s a lot of bad science out there, and bad reporting on it; confirmation bias is prevalent

Passing laws doesn’t educate people; coercive, one-size-fits-all edicts don’t support self-responbility and respect individual choices

Check out Tom’s blog on his film’s site: http://fathead-movie.com

bumper music “All In My Head” (Remix) – http://www.kosheen.com

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]]> http://healthymindfitbody.com/2010/01/19/18-addressing-nutritional-bologna-with-guest-tom-naughton-of-fat-head/feed/ 9 (duration 40:54) - In this episode we interview the creator of the documentary film Fat Head: You've been fed a load of bologna http://fathead-movie.com http://tomnaughton.com - Fast food may not be healthy, (duration 40:54) In this episode we interview the creator of the documentary film Fat Head: You've been fed a load of bologna http://fathead-movie.com http://tomnaughton.com Fast food may not be healthy, but most food people buy in the grocery store isn't too healthy either Compared to paleolithic humans, we have way more access to carbs Though self-responsibility is key, we've all been given a lot of bad information, such as that fat is bad and abundant carbs are ok Unfortunately, most journalists are sympathetic to regulation and taxation, which CSPI promotes, in a vain attempt to control people's choices and supposedly make the world a better place The so-called lipid hypothesis, that eating fat raises cholesterol and causes cardiovascular disease, was flawed from the start Rather than being objective, science is often controlled by those versed in politics; thus, a small group of people in power can have a detrimental influence on the eating habits of an entire country Without the FDA and USDA (and their special interests), companies would have to compete in the marketplace for ensuring safe products for their customers Cheese fried in coconut oil is not bad for you; it's actually beneficial! Check out the fat experts from fathead: http://www.fathead-movie.com/index.php/meet-the-experts/ Most vegetable oils are not healthy for humans Since fats are delicious, it's not hard to convince kids to eat them :) Unfortunately, there's a lot of bad science out there, and bad reporting on it; confirmation bias is prevalent Passing laws doesn't educate people; coercive, one-size-fits-all edicts don't support self-responbility and respect individual choices Check out Tom's blog on his film's site: http://fathead-movie.com bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 40:55 Post-workout nutrition http://healthymindfitbody.com/2010/01/18/post-workout-nutrition/ http://healthymindfitbody.com/2010/01/18/post-workout-nutrition/#comments Mon, 18 Jan 2010 17:11:24 +0000 Kevin http://healthymindfitbody.com/?p=433 On Saturday, my running club had a little potluck after our 8.5-mile run (leading up to the Carlsbad Half Marathon next weekend). Since I knew most people would bring carbs (and unhealthy ones at that), I brought a bag of cashews!

Well I was right on the money. Everyone brought some form of carb- bananas, lots of bagels, DONUTS, muffins, little cakes, gatorade…it was an insulin increase party! My cashews were actually a big hit, so I think some people were able to slow down their insulin release (and inflammatory response in the body).

I ended up grabbing a half a bagel and slathering it with yummy strawberry cream cheese. Definitely not the meal of champions, but much healthier than most of my other options. When I got home later I ate a real breakfast of goat’s milk yogurt, protein powder, and cashews!

Protein IS important after a workout, particularly a challenging one (like most of my runs these days!). The myth of carb loading and post-workout carbs goes on…but if you are desiring of a fit and healthy body, you are much better off with a balance of protein, fat, and carbs than to join the crowd and negate the positive effects of the workout you just did!

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]]> http://healthymindfitbody.com/2010/01/18/post-workout-nutrition/feed/ 3 Making the connections http://healthymindfitbody.com/2010/01/13/making-the-connections/ http://healthymindfitbody.com/2010/01/13/making-the-connections/#comments Wed, 13 Jan 2010 09:20:11 +0000 Kevin http://healthymindfitbody.com/?p=426 Today on the Healthy Mind Fit Body Podcast, we interviewed Tom Naughton, comedian and creator of the documentary Fathead.

In part of our discussion, he talked about his kids and how they also eat low carb for the most part. For the most part he lets his kids have freedom in what they eat, but they still gravitate more towards healthy fats and proteins rather than the massive carbs that most kids are consuming. Instead of feeling like they were deprived of all the desserts and empty calories their friends were downing, they no longer connect those things with a good or positive feeling!

This got me thinking. When I overcame my carb addictions, what made it easier for me was making associations. Instead of associating carbs like cereal, pasta and sugar with health and fitness, I began to see them as adding fat to my gut and slowing me down, both physically and mentally. When I was able to make this mental association, and after 2 weeks of severely limiting my carb intake, I no longer had any cravings for these bad foods! At the same time, I was able to have the occasional dessert or unhealthy carb without sacrificing my health (or my flat stomach!).

When I talk to people about easing up on the carbs they are eating, I often get the reaction of “But I LOVE my carbs, and I can’t do without them!” So these people are looking at cutting out or cutting back on these foods as a sacrifice. Looking at it that way, I can’t blame them for resisting making dietary changes! But a little success with healthy eating will go a long way. Trying our suggested 2-week plan of cutting out most carbohydrates in your diet, (found in our book Healthy Mind, Fit Body) will allow you to start making these connections, and using the mind-body approach to achieving your perfect body!

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]]> http://healthymindfitbody.com/2010/01/13/making-the-connections/feed/ 0 17 – Overrated health foods and tasty carb substitutes http://healthymindfitbody.com/2010/01/12/17-overrated-health-foods-and-tasty-carb-substitutes/ http://healthymindfitbody.com/2010/01/12/17-overrated-health-foods-and-tasty-carb-substitutes/#comments Tue, 12 Jan 2010 12:07:43 +0000 admin http://healthymindfitbody.com/?p=420 (duration 28:21)

5 most overrated health-food trends

http://www.chicagotribune.com/health/ct-overrated-food-trends-pg,0,6975867.photogallery

It’s always better to eat the whole fruit than to drink the juice (which is concentrated carbs)

Saturated fat is not bad

For some odd reason, the myth of bad saturated fat persists in the minds of many so-called nutrition experts

These experts know what they’re talking about regarding fat and cholesterol…
http://www.fathead-movie.com/index.php/meet-the-experts/

Vegetable oils are to be mostly avoided (except for olive oil)

The CSPI (Center for Science in the Public Interest) has contributed to lots of nutritional misinformation

Fish oil is better than flaxseed oil for omega 3s

Different carbs all get converted into sugar, which requires insulin, which enables fat accumulation and fat storage

12 Tasty Substitutions When Cutting Carbs
http://www.menshealth.com/mhlists/cut_carbs/

Grain-based carbs are to be eaten only in moderation

Pasta will make you fat, on account of the carb/insulin factor

bumper music “All In My Head” (Remix) – http://www.kosheen.com

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]]> http://healthymindfitbody.com/2010/01/12/17-overrated-health-foods-and-tasty-carb-substitutes/feed/ 0 (duration 28:21) - 5 most overrated health-food trends http://www.chicagotribune.com/health/ct-overrated-food-trends-pg,0,6975867.photogallery - It's always better to eat the whole fruit than to drink the juice (which is concentrated carbs) - (duration 28:21) 5 most overrated health-food trends http://www.chicagotribune.com/health/ct-overrated-food-trends-pg,0,6975867.photogallery It's always better to eat the whole fruit than to drink the juice (which is concentrated carbs) Saturated fat is not bad For some odd reason, the myth of bad saturated fat persists in the minds of many so-called nutrition experts These experts know what they're talking about regarding fat and cholesterol... http://www.fathead-movie.com/index.php/meet-the-experts/ Vegetable oils are to be mostly avoided (except for olive oil) The CSPI (Center for Science in the Public Interest) has contributed to lots of nutritional misinformation Fish oil is better than flaxseed oil for omega 3s Different carbs all get converted into sugar, which requires insulin, which enables fat accumulation and fat storage 12 Tasty Substitutions When Cutting Carbs http://www.menshealth.com/mhlists/cut_carbs/ Grain-based carbs are to be eaten only in moderation Pasta will make you fat, on account of the carb/insulin factor bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 28:22 Bagel Busters! – Carbo Loading Part 2 http://healthymindfitbody.com/2010/01/07/bagel-busters-carbo-loading-part-2/ http://healthymindfitbody.com/2010/01/07/bagel-busters-carbo-loading-part-2/#comments Thu, 07 Jan 2010 01:01:37 +0000 Kevin http://healthymindfitbody.com/?p=404 As I’ve mentioned, I’m currently training for a half marathon with a local running group, and we’re about a week away from starting our “taper” phase, which means we will slowly start to decrease mileage and intensity of our runs leading up to the race we are training for.

I’m bracing for the nutrition plan our coach is going to recommend during this phase. Last time around, it was carbs galore, and when you think you’ve eaten enough carbs, eat more! Bagels, cereal, bread, and pasta are all recommended as good foods that your muscles need to start storing fuel for your race. This would be bad enough when we are running 10-12 miles in training, but as we are resting, our bodies are even more likely to hold onto these calories and store them as fat! Not exactly the result of training for a race that most people are shooting for.

In the old days, when I used to compete in swimming, I followed the “common wisdom” of pumping in the carbs in the week leading up to my big meet. I distinctly remember one year going out to breakfast with the team the morning of our sectionals meet, and ordering up a big stack of pancakes with extra maple syrup. I was absolutely shocked that I felt sluggish later than day in the water! I actually FELT like the pancake breakfast screwed me up, but thought that would be impossible since carbs were the best source of energy possible!

Instead of listening to “common wisdom”, this year leading up to my race, I plan to eat a balanced diet and continue my fat intake of about 35-40% of my total calories. I will not go on a carb binge nor will I gain or lose weight, and I should be good to go for my race.

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]]> http://healthymindfitbody.com/2010/01/07/bagel-busters-carbo-loading-part-2/feed/ 0 Body shapes and sizes http://healthymindfitbody.com/2010/01/04/body-shapes-and-sizes/ http://healthymindfitbody.com/2010/01/04/body-shapes-and-sizes/#comments Mon, 04 Jan 2010 21:39:39 +0000 admin http://healthymindfitbody.com/?p=400 I recently had an email exchange with healthy mind fit body proponent Tina, who hails from across the Atlantic in England. She inquired about the different body types we see in society and whether they are more innate or acquired.

This is an interesting subject, indeed. I think Kevin and I have casually mentioned ectomorphs, mesomorphs, and endomorphs a couple times on the podcast, but we haven’t delved into the specifics of human morphology in much detail. Apparently, this terminology of assorted “-morphs” was developed by a psychologist who linked them to temperaments, which seems a bit ridiculous: http://en.wikipedia.org/wiki/Somatotype#Modern_assessments

That said, obviously people have different bone sizes and muscle mass and constitution (some have biceps and calves that are more pronounced when contracted, for instance), which creates different forms. Yet, we also witness the typical excuses for settling for less in the realm of “body type.” Sometimes, individuals may be tempted to adopt a particular label (for example, “plus size”) that puts them in a supposedly natural category of body shape—even though if they decreased their amount of body fat, their form would look quite different (we’ve all seen those before and after shots;).

Imagine how dramatically different the world would look if everyone had a fit body (not to mention healthy mind:). Many so-called “big-boned” people who are overweight or obese might turn out to be much less large-framed than suspected, simply on account of achieving lower bodyfat percentages. Again, I refer you to those myriad before-and-after pictures of persons who’ve lost lots of weight; they seem like different people (ignoring the shaving and tanning, of course).

Nonetheless, noticeable variations in bone size must be taken into account when determining lean body mass. For example, the handy body fat calculator on Barry Sears’ site entails, in addition to height, measuring around the wrist for men and hips for women:
http://www.drsears.com/ZoneResources/BodyFatCalculator/tabid/414/Default.aspx

The BMI (Body Mass Index) has typically been used to assess a person’s body composition, but many experts recognize it as inadequate and even misleading. More recently, a new index has been developed called the BVI (Body Volume Index): http://en.wikipedia.org/wiki/Body_volume_index , which is an improvement but has its drawbacks too.

Regardless of your BMI or BVI, every person should set his or her sights on an optimal body fat percentage (e.g., <15% for males and <21% for females). In so doing, you will discover your real body shape. Given what we know about achieving a healthy mind and fit body, there’s no need to accept popular labels; psychotherapist Haim Ginott was right that “labeling is disabling.”

W

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]]> http://healthymindfitbody.com/2010/01/04/body-shapes-and-sizes/feed/ 2 16 – Resolutions for self-improvement http://healthymindfitbody.com/2010/01/03/16-resolutions-for-self-improvement/ http://healthymindfitbody.com/2010/01/03/16-resolutions-for-self-improvement/#comments Sun, 03 Jan 2010 19:04:02 +0000 admin http://healthymindfitbody.com/?p=382 (duration 16:28)

Happy 2010!

Happy Festivus: Top 10 Festivus Foods for your Festivus Party! http://blogs.miaminewtimes.com/shortorder/2009/12/happy_festivus_top_10_festivus.php

2010 New Year’s Resolutions According to Women (Infographic) http://topcultured.com/womens-2010-new-years-resolutions-infrographic/

Your ultimate goal is happiness, and achieving a healthy mind/fit body is part of that process

It’s important to set concrete and specific goals

Delving into your emotional world is key to resolving self-conficlt and taking responsibility for your own well-being and happiness

A healthy sex life is an important reflection of your own self-esteem and feelings, as well as respect and admiration, for another person

If everyone had a healthy mind and fit body, the world would be a much better place!

Did Americans get any healthier over past decade? http://news.aol.com/article/did-americans-get-any-healthier-over/836823?cid=14

It’s amazing how much vital knowledge of health and nutrition doesn’t get into the mainstream

Central planning “authorities” oftentimes don’t have your best interests in mind; in fact, they are partially responsible for widespread obesity

Challenging rather than merely accepting what “experts” say is key to your well-being; and, it can reflect a higher level of self-esteem

Check out http://www.fathead-movie.com/ We’ll be interviewing its creator Tom this month!

Be objective by taking into account all the available evidence about health and nutrition, and beware Nanny State tactics!

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
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]]> http://healthymindfitbody.com/2010/01/03/16-resolutions-for-self-improvement/feed/ 1 (duration 16:28) - Happy 2010! - Happy Festivus: Top 10 Festivus Foods for your Festivus Party! http://blogs.miaminewtimes.com/shortorder/2009/12/happy_festivus_top_10_festivus.php - 2010 New Year’s Resolutions According to Women (Infographic) http:... (duration 16:28) Happy 2010! Happy Festivus: Top 10 Festivus Foods for your Festivus Party! http://blogs.miaminewtimes.com/shortorder/2009/12/happy_festivus_top_10_festivus.php 2010 New Year’s Resolutions According to Women (Infographic) http://topcultured.com/womens-2010-new-years-resolutions-infrographic/ Your ultimate goal is happiness, and achieving a healthy mind/fit body is part of that process It's important to set concrete and specific goals Delving into your emotional world is key to resolving self-conficlt and taking responsibility for your own well-being and happiness A healthy sex life is an important reflection of your own self-esteem and feelings, as well as respect and admiration, for another person If everyone had a healthy mind and fit body, the world would be a much better place! Did Americans get any healthier over past decade? http://news.aol.com/article/did-americans-get-any-healthier-over/836823?cid=14 It's amazing how much vital knowledge of health and nutrition doesn't get into the mainstream Central planning "authorities" oftentimes don't have your best interests in mind; in fact, they are partially responsible for widespread obesity Challenging rather than merely accepting what "experts" say is key to your well-being; and, it can reflect a higher level of self-esteem Check out http://www.fathead-movie.com/ We'll be interviewing its creator Tom this month! Be objective by taking into account all the available evidence about health and nutrition, and beware Nanny State tactics! bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 16:29 Carbo Loading, Exercise and Low Carb Diets – Part 1 http://healthymindfitbody.com/2009/12/29/carbo-loading-exercise-and-low-carb-diets/ http://healthymindfitbody.com/2009/12/29/carbo-loading-exercise-and-low-carb-diets/#comments Tue, 29 Dec 2009 19:05:12 +0000 Kevin http://healthymindfitbody.com/?p=376 I’m a member of a local running group, and “carbo loading” is encouraged in the week leading up to a race. I find this amazing, since I thought that went out in the 80′s! However, it is still alive and well in various endurance sports groups.

The fact is that the fuel you want to use during endurance exercise is fat, not sugar. “Carbo loading” simply ensures that you have full glycogen stores, which means using sugar for fuel. The more efficient you are at fat burning, the longer you will be able to go. Stu Mittleman (Slow Burn), one of the great distance runners of all time, eats a diet of 40-30-30 (carbs-protein-fat) most of the time, but when he is training for an event, he increases his fat intake to about 50%- not the carbs!

So I would say (and the science would agree) that there is no point in carbo loading before an event, unless you want to store some extra fat (don’t laugh, it’s probably a good idea for English Channel swimmers!)

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]]> http://healthymindfitbody.com/2009/12/29/carbo-loading-exercise-and-low-carb-diets/feed/ 1 15 – Healthy self-assertiveness and dealing with negativity http://healthymindfitbody.com/2009/12/26/15-healthy-self-assertiveness-and-dealing-with-negativity/ http://healthymindfitbody.com/2009/12/26/15-healthy-self-assertiveness-and-dealing-with-negativity/#comments Sat, 26 Dec 2009 06:02:15 +0000 admin http://healthymindfitbody.com/?p=374 (duration 17:48)

Kevin’s fast food nation experiences while driving to San Fran…
http://healthymindfitbody.com/2009/12/24/fast-food-nation/

Discussion of recent comments on our last podcast…
http://healthymindfitbody.com/2009/12/18/14-living-low-carb-with-guest-amy-dungan/

Thanks again, Angie, for your valuable input about healthy eating challenges in relation to others!

The “tall poppy syndrome” definitely needs to be countered

Self-assertiveness and courage can enable emotional understanding and empathy with others

The topic of eating is pretty much unavoidable

Individuation and self-esteem can help you deal with those in your social circles

How you treat your body is how you treat your emotions (and vice versa)

The first step to recovery is self-acceptance

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

]]> http://healthymindfitbody.com/2009/12/26/15-healthy-self-assertiveness-and-dealing-with-negativity/feed/ 0 (duration 17:48) - Kevin's fast food nation experiences while driving to San Fran... http://healthymindfitbody.com/2009/12/24/fast-food-nation/ - Discussion of recent comments on our last podcast... http://healthymindfitbody. (duration 17:48) Kevin's fast food nation experiences while driving to San Fran... http://healthymindfitbody.com/2009/12/24/fast-food-nation/ Discussion of recent comments on our last podcast... http://healthymindfitbody.com/2009/12/18/14-living-low-carb-with-guest-amy-dungan/ Thanks again, Angie, for your valuable input about healthy eating challenges in relation to others! The "tall poppy syndrome" definitely needs to be countered Self-assertiveness and courage can enable emotional understanding and empathy with others The topic of eating is pretty much unavoidable Individuation and self-esteem can help you deal with those in your social circles How you treat your body is how you treat your emotions (and vice versa) The first step to recovery is self-acceptance bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 17:48 Fast Food Nation http://healthymindfitbody.com/2009/12/24/fast-food-nation/ http://healthymindfitbody.com/2009/12/24/fast-food-nation/#comments Thu, 24 Dec 2009 07:23:16 +0000 Kevin http://healthymindfitbody.com/?p=368 Today, I drove from my home in San Diego, CA to my parents’ home in the SF Bay Area. It’s about an 8 hour drive (well with L.A. traffic it took me almost 9!), and I like to make my stops brief.

On road trips I always bring plenty of snacks. Today I munched on cashews and a Mojo Bar (lower carb cliff bar). But, snacking for me is not enough, and within 8 hours I need a substantial meal. Today I pulled off the highway in the middle of nowhere to gas up and get lunch. My options were:

Pizza Hut
Popeyes Chicken
Subway
Wendy’s
Taco Bell
McDonald’s
In N Out Burger

(Yes it was a major truck stop in podunk, CA!)

While I was leaning towards going to In N Out and ordering a burger “protein style” (meaning, no bun), I was concerned about the wait. So I opted for Subway (I ended up waiting 20 minutes in line anyway!). I ordered the Subway Melt, and the bread options were limited so I ordered it on Flat Bread (which is just as high in carbohydrates as my other options). I’m not crazy about Subway because: 1) even with peeling off some of the bread, it’s still a lot of carbs, 2) the meat they use is processed and has nasty nitrates and phosphates as preservatives, and 3) it’s very average-tasting.

Here’s the calorie breakdown of the Subway Melt:
Total Fat: 12g
Total Carb: 48g
Total Protein: 28g
Total Sodium: 1620mg

Wow. Well, if you take out let’s say 1/4 of the bread, as I did today, it’s still a little carb-heavy but not too bad. But that 1620mg of sodium is shocking to me. No wonder I was so thirsty after eating that sandwich!

I guess I’m still searching for something healthy in the fast food nation of truck stops!

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]]> http://healthymindfitbody.com/2009/12/24/fast-food-nation/feed/ 5 New Coconut Oil Discovery: Tasty, Healthy, and Affordable http://healthymindfitbody.com/2009/12/21/new-coconut-oil-discovery-tasty-healthy-and-affordable/ http://healthymindfitbody.com/2009/12/21/new-coconut-oil-discovery-tasty-healthy-and-affordable/#comments Mon, 21 Dec 2009 19:29:04 +0000 Kevin http://healthymindfitbody.com/?p=354 I was in need of some coconut oil the other day and went to my local Henry’s market, which specializes in hard-to-find health food items. I noticed they had Nature’s Way Pure Extra Virgin Coconut Oil on sale for $8.99 for 16 oz. Not knowing what the taste would be like, I rolled the dice and tried this new brand.

I dug right in and tried some plain when I left the store. It smelled and tasted like pure coconut! Mind-blowingly good and tasted like I was eating a dessert of some kind.

It says on the label that it contains “62% MCTs”, which is the content of medium-chain fatty acids. MCTs are what make coconut oil special. This is one of the good saturated fats that we have discussed on Healthy Mind Fit Body podcast. These fats have been shown to help to lower the risk of both atherosclerosis and heart disease, as well as improve the immune system.

You can use coconut oil for cooking, adding to dressings or smoothies, or eating straight. The label on the jar also says you can use coconut oil for skin care and hair care!

I found several places you can order it online for less than $8.00, including this one.

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]]> http://healthymindfitbody.com/2009/12/21/new-coconut-oil-discovery-tasty-healthy-and-affordable/feed/ 0 14 – Living Low Carb with Guest Amy Dungan http://healthymindfitbody.com/2009/12/18/14-living-low-carb-with-guest-amy-dungan/ http://healthymindfitbody.com/2009/12/18/14-living-low-carb-with-guest-amy-dungan/#comments Fri, 18 Dec 2009 21:29:29 +0000 admin http://healthymindfitbody.com/?p=350 (duration 22:18)itunes_podcast_icon

Amy Dungan joined us from http://healthylowcarbliving.com

The insulin factor in fat gain and fat storage is often overlooked

To prevent “yo-yo” dieting, it’s important make permanent changes to your eating lifestyle

Explore important facts and common myths
http://healthylowcarbliving.com/myths/

Given that our culture is inundated with carbs, a “low-carb” diet is actually just lower carbs

Low fat/high carb diets foster hunger pains and more carb cravings

There is no real need to eat a certain amount of carbs, but your body will definitely malfunction without fat and protein

Aside from the insulin factor, gluconeogenesis explains a lot about the metabolic advantage from a low-carb diet

Make sure to eat quality foods; they may be more expensive, but you’ll save physically and medically in the long run!

Focus on measuring your bodyfat percentage on occasion, rather than stepping on the weight scale every day!

Per unit volume, muscle is more dense than fat and weighs more

You can be motived while you lose weight by keeping your vision of your future self in mind (generating a new self-image and self-concept), as well as by getting positive feedback from people in your social circle

Our culture of eating not-so-good foods can pose challenges to not succumb to negative peer pressure

Eating a lower carb diet will boost your immune system–and improve your blood readings–by reducing your insulin secretion

Very educational documentary film about food and eating:
http://fathead-movie.com/

The medical establishment and nutrition industry can only deny the errors of their ways for so long…

Lots of articles by Amy can be read at
http://www.examiner.com/x-659-St-Louis-LowCarb-Examiner
And follower her on twitter:
http://twitter.com/AmyDungan/

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

And please comment with your current weight loss or fitness challenges!

]]> http://healthymindfitbody.com/2009/12/18/14-living-low-carb-with-guest-amy-dungan/feed/ 4 (duration 22:18) - Amy Dungan joined us from http://healthylowcarbliving.com - The insulin factor in fat gain and fat storage is often overlooked - To prevent "yo-yo" dieting, it's important make permanent changes to your eating lifestyle - (duration 22:18) Amy Dungan joined us from http://healthylowcarbliving.com The insulin factor in fat gain and fat storage is often overlooked To prevent "yo-yo" dieting, it's important make permanent changes to your eating lifestyle Explore important facts and common myths http://healthylowcarbliving.com/myths/ Given that our culture is inundated with carbs, a "low-carb" diet is actually just lower carbs Low fat/high carb diets foster hunger pains and more carb cravings There is no real need to eat a certain amount of carbs, but your body will definitely malfunction without fat and protein Aside from the insulin factor, gluconeogenesis explains a lot about the metabolic advantage from a low-carb diet Make sure to eat quality foods; they may be more expensive, but you'll save physically and medically in the long run! Focus on measuring your bodyfat percentage on occasion, rather than stepping on the weight scale every day! Per unit volume, muscle is more dense than fat and weighs more You can be motived while you lose weight by keeping your vision of your future self in mind (generating a new self-image and self-concept), as well as by getting positive feedback from people in your social circle Our culture of eating not-so-good foods can pose challenges to not succumb to negative peer pressure Eating a lower carb diet will boost your immune system--and improve your blood readings--by reducing your insulin secretion Very educational documentary film about food and eating: http://fathead-movie.com/ The medical establishment and nutrition industry can only deny the errors of their ways for so long... Lots of articles by Amy can be read at http://www.examiner.com/x-659-St-Louis-LowCarb-Examiner And follower her on twitter: http://twitter.com/AmyDungan/ bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter And please comment with your current weight loss or fitness challenges! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 22:19 How to make your lunch work for you http://healthymindfitbody.com/2009/12/16/how-to-make-your-lunch-work-for-you/ http://healthymindfitbody.com/2009/12/16/how-to-make-your-lunch-work-for-you/#comments Wed, 16 Dec 2009 23:40:46 +0000 Kevin http://healthymindfitbody.com/?p=347 Like many people in America, I grew up eating a sandwich for lunch (and when I was 15 I would eat 3 sandwiches at hmfb_lowcarbsandwichlunch!). I usually would also have an apple, maybe some potato chips, and a cookie or some kind of dessert.

This worked okay for me as a growing boy. When I was in college and working out sometimes twice a day, I would usually eat a frozen pizza for lunch, since it was fast and easy! I was burning ridiculous amounts of calories swimming, so it didn’t seem to affect me all that much.

But, into my 20′s the high carb lunch stopped working for me. While working, I used to go to a place called Togo’s for lunch often. It’s a sandwich chain on the west coast, and they are known for their huge rolls. One day I realized that every time I had Togo’s, I would feel bloated and sleepy in the afternoon at my desk! Then I saw a presentation by a personal trainer who explained that some sandwich shops serve bread that gives you 10 TIMES the amount of carbohydrates you would need in an entire DAY!

I figured that I should start looking for thinly sliced bread. I started eating my sandwiches with just 1 slice of bread instead of two, and the results were amazing! No more bloating, not as much sleepiness, and best of all, fat melting off my gut!

Instead of letting your lunch work you over, make your lunch work for you!

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]]> http://healthymindfitbody.com/2009/12/16/how-to-make-your-lunch-work-for-you/feed/ 0 Hemp Protein Powder & Breaking Rules http://healthymindfitbody.com/2009/12/14/hemp-protein-powder-breaking-rules/ http://healthymindfitbody.com/2009/12/14/hemp-protein-powder-breaking-rules/#comments Mon, 14 Dec 2009 20:45:28 +0000 Kevin http://healthymindfitbody.com/?p=342 Yesterday, I went to my local Trader Joe’s grocery store for some shopping. One item that I needed was protein powder. For years I’ve been using Designer Whey protein, but this time I decided to go out on a limb and try something different- Hemp Protein, vanilla flavored. Usually I mix protein powder with my yogurt, so this was definitely taking a gamble- I had no idea what the taste or texture would be.

This morning I had my goat’s milk yogurt, and mixed in 4 tablespoons of the hemp protein (12 g protein). It’s green in color and thicker hmfb_hempthan the Designer protein. I REALLY didn’t like the idea of turning my yogurt green! But surprisingly, the taste was pretty decent! Not sure I liked it as much as Designer, but definitely eatable.

Then I was looking at the container it came in. I was shocked to see that this “protein powder” had 17g of carbohydrate, including 5g of sugar per serving!!! I definitely broke a cardinal rule- I failed to read the label before I made the purchase.

I can still put it to use, but knowing the info on the carb content will change how I am using it. Two positive things to mention is it also has 11g of fiber per serving, as well as 500 mg of Omega 3 fatty acids, so by itself it is definitely a healthy food item- but don’t be fooled like I was and think you are actually adding just protein to your meal or smoothie!

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]]> http://healthymindfitbody.com/2009/12/14/hemp-protein-powder-breaking-rules/feed/ 4 13 – Weight loss plateaus, metabolism and calorie myths http://healthymindfitbody.com/2009/12/11/13-weight-loss-plateaus-metabolism-and-calorie-myths/ http://healthymindfitbody.com/2009/12/11/13-weight-loss-plateaus-metabolism-and-calorie-myths/#comments Fri, 11 Dec 2009 23:55:49 +0000 admin http://healthymindfitbody.com/?p=339 (duration 20:19)itunes_podcast_icon

Stay healthy during ‘the cold and flu season’!

Top 12 Foods for Healthy Immune Response by Joseph Mercola

http://www.lewrockwell.com/orig5/mercola20.1.html

Can’t lose weight? Don’t blame your metabolism! by Dr. Susan Roberts

http://www.dailymail.co.uk/femail/article-1226258/Cant-lose-weight-Dont-blame-metabolism.html

To those with excess bodyfat, skinny persons may seem to have a faster metabolism (though maybe not)

Beware the tactical nuclear penguin ;) http://www.asylum.co.uk/2009/11/27/worlds-strongest-beer-and-its-competitiors/

Everyone deserves to be their ideal weight and live the good life

Calculating your daily caloric intake really misses the point, because it’s more about types of macronutrients and eating quality food

“A calorie is a calorie” violates the second law of thermodynamics by Richard D Feinman and Eugene J Fine

http://www.nutritionj.com/content/3/1/9

If you hit a weight loss plateau, it’s important to be keenly aware of what you’re eating; drink lots of water and get proper nutrients and vitamins and minerals

The Atkins’ induction phase (consuming less than 20 grams of carbs/day) can move you off a frustrating fat-retaining plateau

Just because you may have a slower metabolism, doesn’t mean that fat loss is out of your control!

Again, you don’t need to count calories; just be aware of what you’re eating

Fats are the best source of energy, and they are satiating

Lots of high carb foods generally should be avoided, as they will just lead to fat accumulation

Paleolithic humans had a dramatically different food situation, weren’t aware of “calories,” and yet were fit and healthy
Paleo in a Nutshell Part 1: Food – http://www.youtube.com/watch?v=uCFZoqmKf5M

Self-acceptance is key, as is awareness of and resolving your inner conflicts

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

And please comment with your current weight loss or fitness challenges!

]]> http://healthymindfitbody.com/2009/12/11/13-weight-loss-plateaus-metabolism-and-calorie-myths/feed/ 0 (duration 20:19) - Stay healthy during 'the cold and flu season'! - Top 12 Foods for Healthy Immune Response by Joseph Mercola http://www.lewrockwell.com/orig5/mercola20.1.html - Can't lose weight? Don't blame your metabolism! by Dr. Susan Roberts (duration 20:19) Stay healthy during 'the cold and flu season'! Top 12 Foods for Healthy Immune Response by Joseph Mercola http://www.lewrockwell.com/orig5/mercola20.1.html Can't lose weight? Don't blame your metabolism! by Dr. Susan Roberts http://www.dailymail.co.uk/femail/article-1226258/Cant-lose-weight-Dont-blame-metabolism.html To those with excess bodyfat, skinny persons may seem to have a faster metabolism (though maybe not) Beware the tactical nuclear penguin ;) http://www.asylum.co.uk/2009/11/27/worlds-strongest-beer-and-its-competitiors/ Everyone deserves to be their ideal weight and live the good life Calculating your daily caloric intake really misses the point, because it's more about types of macronutrients and eating quality food "A calorie is a calorie" violates the second law of thermodynamics by Richard D Feinman and Eugene J Fine http://www.nutritionj.com/content/3/1/9 If you hit a weight loss plateau, it's important to be keenly aware of what you're eating; drink lots of water and get proper nutrients and vitamins and minerals The Atkins' induction phase (consuming less than 20 grams of carbs/day) can move you off a frustrating fat-retaining plateau Just because you may have a slower metabolism, doesn't mean that fat loss is out of your control! Again, you don't need to count calories; just be aware of what you're eating Fats are the best source of energy, and they are satiating Lots of high carb foods generally should be avoided, as they will just lead to fat accumulation Paleolithic humans had a dramatically different food situation, weren't aware of "calories," and yet were fit and healthy Paleo in a Nutshell Part 1: Food - http://www.youtube.com/watch?v=uCFZoqmKf5M Self-acceptance is key, as is awareness of and resolving your inner conflicts bumper music "All In My Head" (Remix) - http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter And please comment with your current weight loss or fitness challenges! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 20:19 Longevity escape velocity! http://healthymindfitbody.com/2009/12/10/longevity-escape-velocity/ http://healthymindfitbody.com/2009/12/10/longevity-escape-velocity/#comments Thu, 10 Dec 2009 19:56:26 +0000 admin http://healthymindfitbody.com/?p=332 Ok, let’s step back from the food and fitness issues for a moment and look at the big picture. How long do you expect to live? How long do you want to live? If there is a difference between those two answers, is there any way to make them coincide? Now, if you answered that you just want to live a “long, healthy life,” then I contend that you’re really selling yourself short, which I’ll explain shortly.

The maximum human lifespan, set by our genes and thus metabolic processes is around 120 years. This is the card that evolution has dealt us. If anyone claims people have lived longer than that, you might want to raise at least one eyebrow, because they’ve deviated from the realm of scientific knowledge. Unfortunately, due to many factors, hardly any human being ever reaches their maximum lifespan; as we covered in a previous podcast, centenarians are the truly fortunate ones (and the super centenarians basically won the longevity lotto).

So, tragically, most people expire before their expiration date. This is definitely a major problem! In fact, some would claim that passive (or active) acceptance of degenerative aging and death itself is a form of madness. Indeed, the factors involved in the aging process have been scientifically identified, so theoretically there is no good reason to allow them to wreak their havoc. After working so much to achieve a healthy mind and fit body, why on Earth let the Grim Reaper take it all away?! Death is a one-way ticket to nowhere, contrary to what most of us have been told to believe (I explored this topic in a philosophical book I wrote years ago).

As you might’ve seen, Kevin tweeted about a great interview that occurred recently on CNN Vital Signs, titled “How to live longer,” which I found from a post within a longevity newsletter I subscribe to. Aubrey de Grey noted the crucial importance of pursuing strategies for engineered negligible senescence , which brings us back to the title of this blog post. What if, in the next few decades, those working in this oh-so vital branch of science discover ways to slow down, then stop, and even eventually reverse, the aging process? How long would you desire to live then, considering you will still have a healthy mind and fit body? My pick, and I really hope yours too, is: indefinitely! Whether each day brings you happiness or you’re still in pursuit of it, there is no reason (given present and future technologies) to sell your number of days short. The more the merrier; quality and quantity need not be mutually exclusive.

You are, after all, an irreplaceable part of reality, one of most excellent fancy, with many flashes of merriment, as a Shakespearean character might say. Saying “Out, out, brief candle” is NOT your destiny in this extraordinary period of human flourishing.

Rather than signifying nothing, a life in which you attain longevity escape velocity will be the most significant of all human tales, and it will be told by those who realize the true meaning of tomorrow.

W

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]]> http://healthymindfitbody.com/2009/12/10/longevity-escape-velocity/feed/ 2 How to Make Delicious and Healthy Low Carb Hot Cocoa http://healthymindfitbody.com/2009/12/09/how-to-make-delicious-and-healthy-low-carb-hot-cocoa/ http://healthymindfitbody.com/2009/12/09/how-to-make-delicious-and-healthy-low-carb-hot-cocoa/#comments Wed, 09 Dec 2009 18:32:00 +0000 Kevin http://healthymindfitbody.com/?p=328 Most of the time when you order hot cocoa or hot chocolate in a restaurant, it is served with several teaspoons of hmfb_hotcocoasugar, making it an unhealthy high carb dessert rather than what it can be: a healthy treat! You can easily replace desserts and sugar cravings with low carb hot cocoa, not gain weight, and you’ll be getting heart-healthy antioxidants from it!

Here’s what you need:
UNSWEETENED baking cocoa. I’m a big fan of Ghiradelli’s.
Stevia powder or stevia extract. This is a natural sweetener with no carbs and no calories.

2 teaspoons of cocoa, add stevia (the amount you need will depend on the concentration) to sweeten, add hot water, and you’ve got a healthy drink and chocolate in a cup!

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]]> http://healthymindfitbody.com/2009/12/09/how-to-make-delicious-and-healthy-low-carb-hot-cocoa/feed/ 1 12 – Breakfast for champions of fat loss http://healthymindfitbody.com/2009/12/03/12-breakfast-for-champions-of-fat-loss/ http://healthymindfitbody.com/2009/12/03/12-breakfast-for-champions-of-fat-loss/#comments Thu, 03 Dec 2009 20:11:44 +0000 admin http://healthymindfitbody.com/?p=326 (duration 18:44)itunes_podcast_icon

Darker honeys tend to have more antioxidants (and minerals), e.g., wildflower or better yet buckwheat honey

Frozen veggies and frozen berries are always good choices (thaw in microwave)

Make sure to get the plain (unsweetened!) whole yogurt, which you can sweeten (if need be) with whey protein power, berries, or stevia

Ten Worst Breakfast Cereals by Joseph Mercola

http://www.lewrockwell.com/orig5/mercola15.1.html

Breakfast is a necessary component to effective weight loss, but that doesn’t mean cereal is good for you

Breakfast Skippers Beware. You Could Be Increasing Abdominal Fat Storage. by Paramjit Sidhu

http://correct-weight-loss.net/2009/07/06/breakfast-skippers-beware-you-could-be-sabotaging-your-weight-loss-efforts/

Various nut butters, such as almond butter, are good sources of energy

Juicing veggies is another great way to obtain vital nutrients

Eggs (preferably Omega 3 enhanced), containing fat and protein, go well with veggies and meats (yet watch out for sodium nitrite/nitrate in bacon, ham, and sausages)

Try to avoid grains, breads, and cereals (pancakes and waffles with syrup are hormonal disasters!)

Breakfasts Around the World by Brynn Mannino

http://www.womansday.com/Articles/Food/Breakfasts-Around-the-World.html

Yo-yo dieting can be remedied by introspecting and dealing effectively with self-conflict

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

And please comment with your current weight loss or fitness challenges!

]]> http://healthymindfitbody.com/2009/12/03/12-breakfast-for-champions-of-fat-loss/feed/ 2 (duration 18:44) - Darker honeys tend to have more antioxidants (and minerals), e.g., wildflower or better yet buckwheat honey - Frozen veggies and frozen berries are always good choices (thaw in microwave) - Make sure to get the plain (unsweetened! (duration 18:44) Darker honeys tend to have more antioxidants (and minerals), e.g., wildflower or better yet buckwheat honey Frozen veggies and frozen berries are always good choices (thaw in microwave) Make sure to get the plain (unsweetened!) whole yogurt, which you can sweeten (if need be) with whey protein power, berries, or stevia Ten Worst Breakfast Cereals by Joseph Mercola http://www.lewrockwell.com/orig5/mercola15.1.html Breakfast is a necessary component to effective weight loss, but that doesn't mean cereal is good for you Breakfast Skippers Beware. You Could Be Increasing Abdominal Fat Storage. by Paramjit Sidhu http://correct-weight-loss.net/2009/07/06/breakfast-skippers-beware-you-could-be-sabotaging-your-weight-loss-efforts/ Various nut butters, such as almond butter, are good sources of energy Juicing veggies is another great way to obtain vital nutrients Eggs (preferably Omega 3 enhanced), containing fat and protein, go well with veggies and meats (yet watch out for sodium nitrite/nitrate in bacon, ham, and sausages) Try to avoid grains, breads, and cereals (pancakes and waffles with syrup are hormonal disasters!) Breakfasts Around the World by Brynn Mannino http://www.womansday.com/Articles/Food/Breakfasts-Around-the-World.html Yo-yo dieting can be remedied by introspecting and dealing effectively with self-conflict Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 bumper music "All In My Head" (Remix) - http://www.kosheen.com Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter And please comment with your current weight loss or fitness challenges! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 18:45 Hacking the Overwhelm in Dieting http://healthymindfitbody.com/2009/12/03/hacking-the-overwhelm-in-dieting/ http://healthymindfitbody.com/2009/12/03/hacking-the-overwhelm-in-dieting/#comments Thu, 03 Dec 2009 02:29:39 +0000 Kevin http://healthymindfitbody.com/?p=324 When you first start out on a new eating plan, especially a low carb diet, it’s very easy to get overwhelmed by too much information. The important thing here is to choose your battles. In other words, don’t worry about the “small battles” that nutrition experts will spend volumes debating- like coffee, protein bars, cheese, wine, and other nit-picky areas of nutrition. Don’t pay attention to the chatter! Some people get freaked out at the idea of giving up coffee or diet soda. The best advice is, don’t give it up! The important thing is to make progressive changes- not try to shoot for perfection right off the bat. If you are freaking out about eating low carb because you read that Diet Coke is not allowed, keep drinking the Diet Coke now…you may put that aside and give it up later (or cut down intake).

This is a journey! You don’t have to do everything all at once.

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]]> http://healthymindfitbody.com/2009/12/03/hacking-the-overwhelm-in-dieting/feed/ 0 Peer pressure around the holidays http://healthymindfitbody.com/2009/11/30/peer-pressure-around-the-holidays/ http://healthymindfitbody.com/2009/11/30/peer-pressure-around-the-holidays/#comments Mon, 30 Nov 2009 17:53:04 +0000 Kevin http://healthymindfitbody.com/?p=314 I don’t think there’s an area in life where there’s more peer pressure than in eating- especially around the holidays!
hmfb_thanksgiving
In the past, when I have gone home to visit the family, there’s this false notion that I don’t like anything. My family completely bought into the low fat/high carb craze of the 1980′s, and still think that is just how people should eat. When I cut down on eating pasta (a staple food in my family growing up) about 10 years ago, suddenly, I was the one that wouldn’t eat anything. He’s picky! He’s obsessed!

Funny, because all I had done at that time was cut down on certain specific carbohydrates. I think the problem was that, like many people, they did not want to look at themselves and analyze their own eating habits- so it was much easier to categorize me and cast my eating habits aside (without even looking into the reasons or positive benefits a lower carb diet may provide!).

This Thanksgiving, I was reminded a bit of this while celebrating with friends. While I fully realize that Thanksgiving is not a time to preach or tell people how to eat, the subject of tryptophan came up at the dinner table. It always does! Many people think the amino acid l-typtophan in the turkey is what makes people tired after the meal. But of course as we know, it’s the carbs! So I pointed this out. “It’s not the tryptophan, it’s the carbs.” Well that was turned into the joke of the night, so everything after that was “No it’s the carbs!”. It was pretty funny, but at the same time, I think impossible for people to believe!

Not much of a chance of cutting out carbs at a Thanksgiving dinner, but some smart decisions can be made. Do you really need to pile on huge helpings of stuffing, mashed potatoes, rolls, and have 2 desserts?

I believe the trick to avoiding most of the inevitable peer pressure at holiday meals is to fill your plate. But, fill it with the good stuff like green salad and turkey. Take small amounts of most of the other items, so you don’t have people asking you “didn’t you try the ________”? it’s SO good, you should try it!” For dessert, ask for a small piece of pie. Yes, you might still be mocked, but if you just tell everyone you are SO FULL from dinner, they will back down.

December here we come! The average American puts on 10 pounds between Thanksgiving and Christmas. Stay tuned and don’t be one of them!

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]]> http://healthymindfitbody.com/2009/11/30/peer-pressure-around-the-holidays/feed/ 0 A Healthy Thanksgiving? http://healthymindfitbody.com/2009/11/25/a-healthy-thanksgiving/ http://healthymindfitbody.com/2009/11/25/a-healthy-thanksgiving/#comments Wed, 25 Nov 2009 22:56:48 +0000 Kevin http://healthymindfitbody.com/?p=312 Pretty much anything I can write here, coming from a health and fitness site, will probably sound like preaching and taking the fun out of one of America’s favorite holidays!

I’m not going to take a lot of time to berate people over eating poorly on Thanksgiving.

But, here are a few quick tips to enjoy the day and keep you health:

1. Do some exercise, but don’t feel like you have to run a marathon to burn off all the calories you are about to consume. Just going for a walk in the morning and after dinner is great!

2. Enjoy dessert, but keep the not-so-fun carbs to a minimum. For example, it’s perfectly fine to skip the potatoes and rolls, since you will likely be getting plenty of other carbs in your meal!

3. Keep alcohol to a minimum. This will surely impair your judgment and you will almost certainly overeat!

4. Don’t skip meals. Even if you are eating your Thanksgiving feast in the mid-afternoon as many people do, don’t allow yourself to get super hungry in the attempt to enjoy your food more! You will definitely overeat and pay for it with an expanding waistline if you do.

Also, inevitably, someone will point out that eating all that tryptophan from the turkey is what makes you tired. Nonsense! It’s the carbs, not l-tryptophan that causes you to crash after Thanksgiving.

Have fun & enjoy the day!

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]]> http://healthymindfitbody.com/2009/11/25/a-healthy-thanksgiving/feed/ 0 11 – Fast food survival tactics http://healthymindfitbody.com/2009/11/25/11-fast-food-survival-tactics/ http://healthymindfitbody.com/2009/11/25/11-fast-food-survival-tactics/#comments Wed, 25 Nov 2009 06:59:05 +0000 admin http://healthymindfitbody.com/?p=309 (duration 18:03)itunes_podcast_icon

Scientists claim junk food is as addictive as heroin

http://www.grist.org/article/scientists-claim-junk-food-is-as-addictive-as-heroin/

The more junk food you eat, the more you’ll find yourself having to exercise

Rodents are really a poor model to understand human psychology and even physiology

Lots of carbs coupled with lots of fat is a double metabolic wammy!

“Addiction” label can easily turn into self-fulfilling prophecy

Self-responsibility is key to taking charge of your own healthy and fitness

The 30 Worst Fast Food Restaurant Choices

http://features.fitnessmagazine.com/30WorstFastFoodRestaurantChoices.html

Beware big buns, which equate to excess carbs and thus fat storage

Look for fresh veggies, rather than deep fried madness (which can be loaded with free radicals)

If you need to do damage control for a bad meal, make sure you supplement with anti-oxidents

Beware a high carb to protein ratio (aim for 1 to 1)

Use nuts to obtain your good fat and energy and look for healthy salads with adequate protein

Nutrition protein bars will do in a bind much better than most fast food

Study: 40% of U.S. May Be Obese by 2018

http://www.cbsnews.com/stories/2009/11/17/health/main5683256.shtml

The Obese Don’t Always Know It

http://www.livescience.com/health/091117-obesity-body-size.html

Self-acceptance is a major component to coming to terms with one’s health and fitness ideals

Life is about flourishing instead of doing damage control!

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

bumper music “All In My Head” (Remix) – http://www.kosheen.com

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And please comment with your current weight loss or fitness challenges!

]]> http://healthymindfitbody.com/2009/11/25/11-fast-food-survival-tactics/feed/ 2 (duration 18:03) - Scientists claim junk food is as addictive as heroin http://www.grist.org/article/scientists-claim-junk-food-is-as-addictive-as-heroin/ - The more junk food you eat, the more you'll find yourself having to exercise - (duration 18:03) Scientists claim junk food is as addictive as heroin http://www.grist.org/article/scientists-claim-junk-food-is-as-addictive-as-heroin/ The more junk food you eat, the more you'll find yourself having to exercise Rodents are really a poor model to understand human psychology and even physiology Lots of carbs coupled with lots of fat is a double metabolic wammy! "Addiction" label can easily turn into self-fulfilling prophecy Self-responsibility is key to taking charge of your own healthy and fitness The 30 Worst Fast Food Restaurant Choices http://features.fitnessmagazine.com/30WorstFastFoodRestaurantChoices.html Beware big buns, which equate to excess carbs and thus fat storage Look for fresh veggies, rather than deep fried madness (which can be loaded with free radicals) If you need to do damage control for a bad meal, make sure you supplement with anti-oxidents Beware a high carb to protein ratio (aim for 1 to 1) Use nuts to obtain your good fat and energy and look for healthy salads with adequate protein Nutrition protein bars will do in a bind much better than most fast food Study: 40% of U.S. May Be Obese by 2018 http://www.cbsnews.com/stories/2009/11/17/health/main5683256.shtml The Obese Don't Always Know It http://www.livescience.com/health/091117-obesity-body-size.html Self-acceptance is a major component to coming to terms with one's health and fitness ideals Life is about flourishing instead of doing damage control! Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 bumper music "All In My Head" (Remix) - http://www.kosheen.com Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter And please comment with your current weight loss or fitness challenges! Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 18:03 Why eating breakfast is important in staying fit (Part 1 of 2) http://healthymindfitbody.com/2009/11/24/why-eating-breakfast-is-important-in-staying-fit-part-1-of-2/ http://healthymindfitbody.com/2009/11/24/why-eating-breakfast-is-important-in-staying-fit-part-1-of-2/#comments Tue, 24 Nov 2009 18:25:26 +0000 Kevin http://healthymindfitbody.com/?p=306 Lots of people who are trying to lose weight will skip breakfast in the attempt to avoid calories.

In yet another counter-intuitive aspect of fitness and weight loss, skipping breakfast is actually more likely to lead to weight gain than weight loss.

The reasons are:

1. By skipping breakfast you are ensuring that you will have less energy and more hunger throughout the rest of your day, and this will lead to more sugar cravings and overeating.

2. Eating breakfast will allow your body to feel more nourished and satisfied, making portion sizes smaller and easier to manage.

3. When you allow yourself to go without food for long periods of time (15 or so hours from the night before if you wait until mid-day to eat!), your body act like you are in starvation mode- and store calories as fat in anticipation of another long period of time before eating again.

Next up: What constitutes a healthy breakfast?

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]]> http://healthymindfitbody.com/2009/11/24/why-eating-breakfast-is-important-in-staying-fit-part-1-of-2/feed/ 1 The Ultimate Tea Diet- Hype or Miracle Weight Loss? http://healthymindfitbody.com/2009/11/20/the-ultimate-tea-diet-hype-or-useful-info/ http://healthymindfitbody.com/2009/11/20/the-ultimate-tea-diet-hype-or-useful-info/#comments Fri, 20 Nov 2009 18:27:05 +0000 Kevin http://healthymindfitbody.com/?p=294 As a daily drinker of tea, I am a big proponent of it’s health benefits, which include a high amount of anti-oxidants. I hmfb_teawas excited to come across the book, The Ultimate Tea Diet, the other day at the bookstore!

Although I do love tea, I was pretty skeptical of what looked like another gimmicky-type diet with no scientific backing.

However, I think the author, Mark “Dr. Tea” Ukra, may be onto something.

He recommends drinking as much green, black, oolong, or white tea as you’d like. He claims that tea will “help us lose weight, reduce our cravings for sweets, suppress our appetite, increase our insulin’s effectiveness, lower our cholesterol, and stimulate thermogenesis, which helps the body burn fat for energy.” Sounds great! But the scientific studies showing this are lacking.

So is it bunk?

While the use of caffeine is a universal claim to help in weight loss, it’s actually another ingredient that the book discusses which was enlightening to me. L-theanine, actually counteracts the harmful effects of the caffeine in tea (which is already much lower than coffee and soda). This has been backed up by clinical studies referenced in the book.

Also, as we have covered before, green tea in particular contains EGCG, which increases the rate and efficiency of fat burning.

What about the diet part of it?

The author recommends eating 3 meals a day, and sticking with low fat and moderate carbohydrates, but no processed white carbs. Avoiding white carbs like rice and sugar is an excellent idea, but this is where Healthy Mind Fit Body will part with the Ultimate Tea Diet.

While the tea certainly can be a useful supplement to a healthy diet, ideally, you would want to eat much more fat that what Dr. Tea recommends. By going with a low fat diet, you are missing out on some important nutrients, as well as some tasty foods!

So my assessment is:

+ on the tea
+ on cutting out of the bad, processed carbs
- cutting down on fat

So drink up, but do not skimp on your fat intake!

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]]> http://healthymindfitbody.com/2009/11/20/the-ultimate-tea-diet-hype-or-useful-info/feed/ 1 Mo's Bacon Bar- Review http://healthymindfitbody.com/2009/11/18/mos-bacon-bar/ http://healthymindfitbody.com/2009/11/18/mos-bacon-bar/#comments Wed, 18 Nov 2009 18:23:06 +0000 Kevin http://healthymindfitbody.com/?p=287 I was in Whole Foods today doing some work, and as I bought my cup of tea I noticed an interesting item near the checkout: Mo’s Bacon Bar, hmfb_baconchocolatewhich is a piece of applewood smoked bacon wrapped in milk chocolate! The idea is that people like salty things mixed with sweet things, and what doesn’t bacon or chocolate go with?

While a piece of bacon wrapped in chocolate sounds regrettably like something Homer Simpson would be drooling over, for fun, I checked the nutritional breakdown. Only 2 grams of protein per serving, 15 grams of carbohydrates, and 11 grams of fat.

If they were to add a little more bacon, take out some of the chocolate, and switch from milk to dark chocolate, I may be able to call it semi-nutritional- and okay to eat as an occasional treat. However, milk chocolate brings down the house here- too much sugar without the anti-oxidants to save it!
,
Still, the bacon aspect of the bar IS in fact fairly healthy, as it is not overly processed, and contains some good fat that will slow down the absorption rate of the chocolate into your bloodstream.

My conclusion? If you’re a bacon and chocolate lover, don’t deny yourself! Just keep in mind this is not exactly the stuff fit bodies are made of as part of a healthy diet on a regular basis.

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]]> http://healthymindfitbody.com/2009/11/18/mos-bacon-bar/feed/ 2 10 – Magic bullets and holy grail of weight loss http://healthymindfitbody.com/2009/11/18/10-magic-bullets-and-holy-grail-of-weight-loss/ http://healthymindfitbody.com/2009/11/18/10-magic-bullets-and-holy-grail-of-weight-loss/#comments Wed, 18 Nov 2009 07:59:52 +0000 admin http://healthymindfitbody.com/?p=285 (duration 18:47)itunes_podcast_icon

Yoga can be good for your health

The 10 Most Beloved and Unhealthy Gaming Snacks by Shaun Clayton

http://www.toplessrobot.com/2009/11/the_10_most_beloved_and_unhealthy_gaming_snacks.php

Beware the prepackaged, processed foodstuffs

Diet Pills Show Weight-Loss Promise by Brian Rooney and Bonnie Mclean

http://abcnews.go.com/Nightline/diet-pills-show-weight-loss-promise/story?id=9068287

Introspection is key to understanding your feelings related to cravings and eating habits

Acting like you’re possessed by an eating demon or like you’re a rapacious zombie is a sign of emotional self-estrangement and a lack of self-responsibility

Diet drugs are band-aides that don’t deal with the root cause of bad eating habits and mental states

Nutritional misinformation and oftentimes disinformation by the so-called experts keep people unhealthy

Dealing with psychological processes rather than “disease states” is most helpful for weight loss and health and fitness issues

Engaging in preventative maintenance is far better than doing damage control at the doctor’s office

No “magic pill” can substitute for psychological insight and self-reliance

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

And please comment with your current weight loss or fitness challenges!

Transcript: http://healthymindfitbody.com/transcripts-hmfb10-magic-bullets-and-holy-grail-of-weight-loss/

]]> http://healthymindfitbody.com/2009/11/18/10-magic-bullets-and-holy-grail-of-weight-loss/feed/ 0 (duration 18:47) - Yoga can be good for your health - The 10 Most Beloved and Unhealthy Gaming Snacks by Shaun Clayton http://www.toplessrobot.com/2009/11/the_10_most_beloved_and_unhealthy_gaming_snacks.php - Beware the prepackaged, (duration 18:47) Yoga can be good for your health The 10 Most Beloved and Unhealthy Gaming Snacks by Shaun Clayton http://www.toplessrobot.com/2009/11/the_10_most_beloved_and_unhealthy_gaming_snacks.php Beware the prepackaged, processed foodstuffs Diet Pills Show Weight-Loss Promise by Brian Rooney and Bonnie Mclean http://abcnews.go.com/Nightline/diet-pills-show-weight-loss-promise/story?id=9068287 Introspection is key to understanding your feelings related to cravings and eating habits Acting like you're possessed by an eating demon or like you're a rapacious zombie is a sign of emotional self-estrangement and a lack of self-responsibility Diet drugs are band-aides that don't deal with the root cause of bad eating habits and mental states Nutritional misinformation and oftentimes disinformation by the so-called experts keep people unhealthy Dealing with psychological processes rather than "disease states" is most helpful for weight loss and health and fitness issues Engaging in preventative maintenance is far better than doing damage control at the doctor's office No "magic pill" can substitute for psychological insight and self-reliance Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 bumper music "All In My Head" (Remix) - http://www.kosheen.com Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter And please comment with your current weight loss or fitness challenges! Transcript: http://healthymindfitbody.com/transcripts-hmfb10-magic-bullets-and-holy-grail-of-weight-loss/ Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 18:48 Low Carb Diet List http://healthymindfitbody.com/2009/11/18/low-carb-diet-list/ http://healthymindfitbody.com/2009/11/18/low-carb-diet-list/#comments Wed, 18 Nov 2009 00:15:41 +0000 Kevin http://healthymindfitbody.com/?p=283 There are several great low carbohydrate diets out there that work, but what foods are best on these diets? I decided to make a low carb diet list to give some tasty options when it comes to proper eating, the low carb way!

Here are 6 foods to consider when eating low carb:

1. Nuts. I can’t live without my nuts! They can help keep you satiated and provide you with great monounsaturated fats and protein. Great for snacking between meals. Almonds, walnuts, cashews, macadamia nuts…all good. Keep in mind that peanuts are not nuts, although they do contain a good amount of healthy monounsaturated fats as well.

2. Berries. Blueberries, raspberries, and blackberries are loaded with antioxidants, have fiber, and are some of the most healthy foods you can eat.

3. Eggs. Make sure to go for the free range kind. Eggs are loaded with nutrients. Don’t worry about dietary cholesterol in eggs- recent studies have proven that eating cholesterol does not cause high cholesterol.

4. Fish. We need omega 3 fatty acids and fish is the best place to get these. Mercury may be a concern with eating a lot of fish, so taking high quality fish oils can be just as effective.

5. Meat. The key with meat is quality. For beef, make sure you are getting grass fed beef, which has far more omega 3 fatty acids, more nutrients overall, and from far healthier cows than regular beef. For lunch meat, make sure you are getting the preservative-free kind of meat- no nitrates or phosphates!

6. Think Thin bars. Yes, I’m throwing in a non-whole food option (sometimes eating whole foods is just not convenient). I just discovered these last year. They have many great flavors and each bar has 20 grams of protein!

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]]> http://healthymindfitbody.com/2009/11/18/low-carb-diet-list/feed/ 2 Does it take fat to burn fat? http://healthymindfitbody.com/2009/11/16/does-it-take-fat-to-burn-fat/ http://healthymindfitbody.com/2009/11/16/does-it-take-fat-to-burn-fat/#comments Mon, 16 Nov 2009 19:54:32 +0000 Kevin http://healthymindfitbody.com/?p=280 Even as the information about the benefits of eating dietary fat become more widespread, it still seems counter-intuitive to many people to eat fat to burn fat! It does seem like at the literal level, if you eat fat, you would naturally get fat.

And the anti-fat mania that started in the 1980′s is still believed to be true today by way too many people.

We should probably have two different words to describe these two things, since it doesn’t work like that. In fact, diets that are higher in fat have been shown to be much healthier than the traditional high-carbohydrate diet.

So how does eating fat burn body fat?

1. Dietary fat, along with protein, both tell your brain that you are full, and it’s time to stop eating. Carbohydrates don’t do this at all! You can continue eating carbs for as long as you want, and the part of your brain which tells you you’re full will not be activated.

2. Dietary fat also burns much slower than carbohydrates. This results in staying full for longer (as mentioned above), and having sustained energy for longer, eliminating the need to eat as many calories as with low-fat, high-carb diets, which rely much more on will power and exercise regimens than do low carb diets.

Lastly, fat tastes good! I know that traditionally, people believe that if something tastes good it must be bad for you. But, outside of trans fats, replacing carbohydrates with tasty fats in your diet, like almonds, avocados, olive oil, coconut oil, etc. will allow you to burn more fat- and get down to your optimal weight.

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]]> http://healthymindfitbody.com/2009/11/16/does-it-take-fat-to-burn-fat/feed/ 0 Does Lou Dobbs have a weight problem? http://healthymindfitbody.com/2009/11/12/does-lou-dobbs-have-a-weight-problem/ http://healthymindfitbody.com/2009/11/12/does-lou-dobbs-have-a-weight-problem/#comments Thu, 12 Nov 2009 19:32:52 +0000 Kevin http://healthymindfitbody.com/?p=273 As many have already heard, Lou Dobbs, the controversial CNN talk show host, has resigned and will be leaving the network.

All the talk is about his stance on immigration and what he will do next.

I’m only singling Lou Dobbs out because he is making the most recent news, but it amazes me how many overweight men go on TV on a regular basis, being seen by millions of people, and this is completely acceptable. Women don’t have it so easy. It is much more difficult to carry extra weight as a woman and to become an anchor or reporter on a major television network.

Even more amazing is overweight men like Dr. Phil selling diet and nutrition books and supplements!

Why do we have double standard here? Should being overweight be okay for TV personalities, male or female, or should this be unacceptable?

As we have discussed on our podcast and in our book, carrying extra weight is often a psychological barrier that must be overcome- through self-analysis and understanding, rather than through grinding workouts and exercise routines. Nutrition, of course, also plays a huge role in fat loss or achieving optimal weight, however, even with the perfect diet prescription, it is very difficult to get down to or maintain this ideal weight.

Having this double standard doesn’t serve anyone. It makes it okay for men to be unhealthy, and puts far too much pressure on women to go above and beyond what men have to do to make it in TV land.

The issue here is the “should” that is involved. Should women have to be a certain size to get on TV? Should it be acceptable for men to be overweight in the public eye? We have to bring this down to an individual level. If someone wants to be healthy and fit, then yes, they should be concerned about extra weight they may be holding.

Can we make up universal rules for society to stick to in terms of health and fitness? No. But what we can do is understand the importance of our own personal health, and make decisions in our own lives that benefit us, both on the emotional and physical level. At the same time, it can help to stop worrying about television personalities and what they may look like, or what “society” thinks is acceptable.

To get back to the original point here: Dobbs, while not obese, is likely a great candidate for our plan. If he spent 1 week doing some of the written sentence completion exercises in our book, and two weeks getting rid of any carbohydrate addictions, he would be well on his way to having a fit and healthy body!

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]]> http://healthymindfitbody.com/2009/11/12/does-lou-dobbs-have-a-weight-problem/feed/ 0 9 – Portion control, protein requirements, physical activity http://healthymindfitbody.com/2009/11/10/9-portion-control-protein-requirements-physical-activity/ http://healthymindfitbody.com/2009/11/10/9-portion-control-protein-requirements-physical-activity/#comments Tue, 10 Nov 2009 01:58:33 +0000 admin http://healthymindfitbody.com/?p=267 (duration 17:23)itunes_podcast_icon

What are some of your challenges with fitness and getting down to the right weight?

Unfortunately, in most restaurants the macronutrient portions are skewed in favor of bread and cereal carbs

For other animals, a lot of their time is spent eating and digesting what’s been eaten

Get adequate protein, enough fat for energy, and round out the balance with veggies and some fruits

Eating lots of carbs creates a desire to eat more carbs, leading to increased body fat percentage

Snacking with fatty food, like nuts, is a good way to prevent overindulging

Portion control is about self-regulation; mindfulness is key, as is the eyeball method

Calculate your daily protein requirement based on your lean body mass (weight minus your body fat); though it depends on your activity level, typically a gram of protein per kilogram of body weight (up to a gram per pound of body weight when doing lots of weight training)

You don’t have to run in order to lose weight! There are many forms of healthy exercise–and mp3 players to break the monotony

To obtain and maintain a healthy body weight, mainly focus on proper nutrition

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

And feel free to comment about your weight challenges and what you’d like us to address on the show below!

Transcript: http://healthymindfitbody.com/transcripts-hmfb9-portion-control-protein-requirements-physical-activity/

]]> http://healthymindfitbody.com/2009/11/10/9-portion-control-protein-requirements-physical-activity/feed/ 3 (duration 17:23) - What are some of your challenges with fitness and getting down to the right weight? - Unfortunately, in most restaurants the macronutrient portions are skewed in favor of bread and cereal carbs - For other animals, (duration 17:23) What are some of your challenges with fitness and getting down to the right weight? Unfortunately, in most restaurants the macronutrient portions are skewed in favor of bread and cereal carbs For other animals, a lot of their time is spent eating and digesting what's been eaten Get adequate protein, enough fat for energy, and round out the balance with veggies and some fruits Eating lots of carbs creates a desire to eat more carbs, leading to increased body fat percentage Snacking with fatty food, like nuts, is a good way to prevent overindulging Portion control is about self-regulation; mindfulness is key, as is the eyeball method Calculate your daily protein requirement based on your lean body mass (weight minus your body fat); though it depends on your activity level, typically a gram of protein per kilogram of body weight (up to a gram per pound of body weight when doing lots of weight training) You don't have to run in order to lose weight! There are many forms of healthy exercise--and mp3 players to break the monotony To obtain and maintain a healthy body weight, mainly focus on proper nutrition Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 bumper music "All In My Head" (Remix) - http://www.kosheen.com Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter And feel free to comment about your weight challenges and what you'd like us to address on the show below! Transcript: http://healthymindfitbody.com/transcripts-hmfb9-portion-control-protein-requirements-physical-activity/ Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 17:23 Is Mexican Food Healthy? http://healthymindfitbody.com/2009/11/06/is-mexican-food-healthy/ http://healthymindfitbody.com/2009/11/06/is-mexican-food-healthy/#comments Fri, 06 Nov 2009 17:29:35 +0000 Kevin http://healthymindfitbody.com/?p=259 chipotleI was just listening to one of my favorite business podcasts, and one of the hosts mentioned Chipotle Burritos, and how much he loves them. Then he lamented the fact that there was a Chipotle restaurant right in the building he lives in, and he could be eating a burrito within minutes…noting that this is dangerous considering the guacamole and sour cream they use.

While these two ingredients, along with the cheese, are made up of a lot of dietary fat, they are the least of your worries if you want to stay slim or lose fat from your body.

I checked out this fun site http://www.chipotlefan.com/index.php?id=nutrition_calculator

You can add and subtract ingredients and see what the nutritional content becomes.
A burrito bol can be a pretty healthy, low carb meal. However, adding in the 13″ totilla gives you another whopping 42 grams of carbohydrates! This is the major problem with burritos in general, not what is inside.

I did also notice another negative with Chipotle. Even with the healthier burrito bol, you are ingesting over 1000 mg of sodium! A little much for just one meal.

So does this answer the question, is Mexican food healthy? The answer is, like with many types of food, “it depends”.

A good rule of thumb when you’re not sure is to opt for the low carb option. Even if you are in a bind and fast food is the only option, taking out part of the bun or tortilla will result in lower insulin production and overall lowering the chance that your body will store extra fat from that meal. And don’t forget to hold the rice!

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]]> http://healthymindfitbody.com/2009/11/06/is-mexican-food-healthy/feed/ 0 8 – Slowing aging and staying young http://healthymindfitbody.com/2009/11/03/8-slowing-aging-and-staying-young/ http://healthymindfitbody.com/2009/11/03/8-slowing-aging-and-staying-young/#comments Tue, 03 Nov 2009 20:52:40 +0000 admin http://healthymindfitbody.com/?p=257 (duration 21:08)itunes_podcast_icon

Here Come the Centenarians! by Bill Sardi

http://www.lewrockwell.com/sardi/sardi121.html

Omega 3 fatty acids are important for health and longevity (make sure they’re toxin free)

There are health benefits of wine, but don’t be a wino (http://bumwine.com)

MInimize stress in your life and focus on good nutrition

Fantastic Voyage: Live Long Enough To Live Forever by Ray Kurzweil and Terry Grossman

http://www.fantastic-voyage.net/

Your aim should be a healthy lifestyle with proper nutrition, free of self-conflict and bad eating habits

You’re as old as you eat… Our guide to foods that fight off age by Anastasia Stephens

http://www.dailymail.co.uk/health/article-1221070/Youre-old-eat–Our-guide-foods-fight-age.html

Curcumin may have important neuroprotective effects

http://www.accelerating.org/articles/curcumin.html

Make sure you’re not deficient in Vitamin D (25-hydroxy test)

Garlic is a good immune system booster

Leafy greens and fruits for anti-oxidents and phytonutrients

Anti-aging Zone principles:
Lower your cortisol levels
Lower your blood insulin levels
Makes sure your blood glucose levels aren’t high
Minimize free radical damage

You should aim for a long lifespan while maintaining great health and fitness–too many people fear taking responsibility for their health and fitness

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

Transcript: http://healthymindfitbody.com/transcripts-hmfb1-the-skinny-on-exercise/

]]> http://healthymindfitbody.com/2009/11/03/8-slowing-aging-and-staying-young/feed/ 1 (duration 21:08) - Here Come the Centenarians! by Bill Sardi http://www.lewrockwell.com/sardi/sardi121.html - Omega 3 fatty acids are important for health and longevity (make sure they're toxin free) - There are health benefits of wine, (duration 21:08) Here Come the Centenarians! by Bill Sardi http://www.lewrockwell.com/sardi/sardi121.html Omega 3 fatty acids are important for health and longevity (make sure they're toxin free) There are health benefits of wine, but don't be a wino (http://bumwine.com) MInimize stress in your life and focus on good nutrition Fantastic Voyage: Live Long Enough To Live Forever by Ray Kurzweil and Terry Grossman http://www.fantastic-voyage.net/ Your aim should be a healthy lifestyle with proper nutrition, free of self-conflict and bad eating habits You're as old as you eat... Our guide to foods that fight off age by Anastasia Stephens http://www.dailymail.co.uk/health/article-1221070/Youre-old-eat--Our-guide-foods-fight-age.html Curcumin may have important neuroprotective effects http://www.accelerating.org/articles/curcumin.html Make sure you're not deficient in Vitamin D (25-hydroxy test) Garlic is a good immune system booster Leafy greens and fruits for anti-oxidents and phytonutrients Anti-aging Zone principles: Lower your cortisol levels Lower your blood insulin levels Makes sure your blood glucose levels aren't high Minimize free radical damage You should aim for a long lifespan while maintaining great health and fitness--too many people fear taking responsibility for their health and fitness Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 bumper music "All In My Head" (Remix) - http://www.kosheen.com Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Transcript: http://healthymindfitbody.com/transcripts-hmfb1-the-skinny-on-exercise/ Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 21:08 Does Exercising to Lose Weight Work? Part 2 of 2 http://healthymindfitbody.com/2009/11/03/does-exercising-to-lose-weight-work-part-2-of-2/ http://healthymindfitbody.com/2009/11/03/does-exercising-to-lose-weight-work-part-2-of-2/#comments Tue, 03 Nov 2009 19:20:11 +0000 Kevin http://healthymindfitbody.com/?p=250 In Part 1, I discussed that although it goes completely against societal norms and common wisdom, exercising should not be the #1 focus when it comes to losing weight. In part 2, I want to discuss the 3 reasons why this is the case:

1. When you exercise, you will often stimulate your appetite, and be tempted to overeat. I know from many years of experience as a competitive swimmer and distance runner, it is really hard to know how much to eat after a big workout (or even a little workout sometimes!). When I was in college, I was a swimmer and put in an average of 3 hours a day of working out. I was burning a tremendous amount of calories, but my diet was mostly carbohydrates- and I held onto a little extra fat around my belly the entire time. When I got out of college and learned about how to eat the low carb way, although I was exercising far less, my stomach finally flattened out!

2. A fitness program that is exercise-intensive and calorie-restrictive is not sustainable for most people. In order to succeed at losing weight via exercise, you will have to be incredibly meticulous about your workouts and your diet. Most people simply do not have time to constantly work out or have a set regime that they must do several times a week to keep the weight down. And counting calories is not at all something that most people want to spend their time doing. I know I certainly don’t!

3. Exercise can act as a band aid for psychological addictions to food or certain kinds of food. Some people use food as a mood altering drug- eating when they are happy, and eating when they are stressed or upset. Most people are addicted to carbohydrates in some fashion, whether it’s soda, bread, pasta, cereal, etc. that are keeping their insulin levels high and their bodies wanting to hold on to fat. Exercise can act as a band-aid to these addictions by actually allowing you to “get away” with eating extra carbohydrates, burning them off, and remaining thin. This often involves doing longer and/or harder workouts. I did this for many years, but found that it makes life much easier to stick to generally healthy eating most of the time, and not feel like I need to spend half my life on a treadmill!

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]]> http://healthymindfitbody.com/2009/11/03/does-exercising-to-lose-weight-work-part-2-of-2/feed/ 0 The Shaker http://healthymindfitbody.com/2009/11/02/the-shaker/ http://healthymindfitbody.com/2009/11/02/the-shaker/#comments Mon, 02 Nov 2009 20:21:03 +0000 Kevin http://healthymindfitbody.com/?p=248 Is this really what we’ve come to with fitness??

]]> http://healthymindfitbody.com/2009/11/02/the-shaker/feed/ 0 Lose Tummy Fat Fast? http://healthymindfitbody.com/2009/10/30/lose-tummy-fat-fast/ http://healthymindfitbody.com/2009/10/30/lose-tummy-fat-fast/#comments Fri, 30 Oct 2009 15:32:00 +0000 Kevin http://healthymindfitbody.com/?p=245 I’ve seen lots of promotions from various companies promoting the idea of losing tummy fat fast. Their methods typically will include doing lots of exercise, or using some contraption like the infamous “abdominizer”, a sure thing to waste your money and your time!

I even remember several years ago they were promoting on TV some kind of device that you put around your stomach that would create electrical shocks to get rid of the fat! Sadly, I knew smart people who fell for this nonsense.

Well this subject falls near and dear to my heart. Several years ago, I was a skinny guy with a gut. I exercised every day, often twice a day, but could not get rid of my tummy fat! Here are a few ideas on how to lose tummy fat as fast as humanly possible (and not have to spend lots of money or do massive crunches):

1. Cut the sodas completely out of your diet.

2. Get out of the habit of having desert after meals. You can replace the cookies with fruit. If you must have desert, consider a small piece of heart-healthy dark chocolate instead of a calorie-laden slice of chocolate cake.

3. Walk for exercise. Especially if you’re just starting out, there is absolutely no reason to think you have to complete huge monstrous workouts to lose tummy fat.

4. Replace carbohydrates with more protein and fat.

5. Skip the bread where you can. Making a sandwich for lunch? Cut out half the bread.

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]]> http://healthymindfitbody.com/2009/10/30/lose-tummy-fat-fast/feed/ 0 How to Slow the Aging Process http://healthymindfitbody.com/2009/10/27/how-to-slow-the-aging-process/ http://healthymindfitbody.com/2009/10/27/how-to-slow-the-aging-process/#comments Tue, 27 Oct 2009 19:05:42 +0000 Kevin http://healthymindfitbody.com/?p=238 While most “anti-aging” products on the market are total scams and you’d be throwing your money away with them, there are several things you can do that are absolutely FREE to slow down the aging process. Here are a few ideas:

1. Lower your sugar intake. A high carb/high sugar diet will lower your immune system and give you wrinkles. Studies show that high levels of sugar in the bloodstream can be just as damaging to the skin as nicotine and UV radiation.

2. Take fish oils. Fish oils can help lower blood pressure, improve mood and feed your brain, things that are all associated with healthier (and longer) lives.

3. Eat your greens. Many of the nutrients in dark leafy greens help to slow the aging process or prevent age-related illness.

4. Don’t stay out of the sun. Your body makes Vitamin D, but only when you’re exposed to sunlight. Vitamin D enhances performance, fights cancer and builds bones. 20 minutes a day of peak sunlight should be sufficient.

5. Drink green tea. Not only is it loaded with anti-oxidants, studies have shown that green tea is also effective in fat burning and lowering “bad” cholesterol levels.

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]]> http://healthymindfitbody.com/2009/10/27/how-to-slow-the-aging-process/feed/ 1 7 – Cookie diet and other fads http://healthymindfitbody.com/2009/10/26/7-cookie-diet-and-other-fads/ http://healthymindfitbody.com/2009/10/26/7-cookie-diet-and-other-fads/#comments Mon, 26 Oct 2009 01:09:53 +0000 admin http://healthymindfitbody.com/?p=227 (duration 15:30)itunes_podcast_icon

For those not knowledgeable of the Cookie Monster…

Sesame Street: Kermit And Cookie Monster And The Mystery Box

A Few Cookies a Day to Keep the Pounds Away? by Abby Ellin

http://www.nytimes.com/2009/10/22/fashion/22Skin.html

Most diets are geared towards caloric restriction (based on the calorie theory of weight loss), so they lead to relapse

The “fat fast” diet is the fastest fat-burning regimen, but it’s not good for long-term health and fitness

A “low-carb diet” isn’t a “diet” per se; it’s a way of eating relatively less carbs as a lifestyle

Many institutions (e.g., ADAs) keep people in a condition of unhealthiness

The unwise extremes: the fad diets and the typical high-carb (complex carb) diets

It’s important to examine our self-conficts and childhood experiences with food…

Parents Can Help Their Children Grow to Love Vegetables Posted by: Dr. Mercola

http://networkedblogs.com/p15257191

Walking the walk as a parent is key; model that which you want your kids to do, rather than berating or forcing “good” food on them

Eat your vegetables and stay away from the cookie diet!

Feel free to rate and/or review our show on iTunes!
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Transcript: http://healthymindfitbody.com/hmfb7-cookie-diet-and-other-fads/

]]> http://healthymindfitbody.com/2009/10/26/7-cookie-diet-and-other-fads/feed/ 1 (duration 15:30) - For those not knowledgeable of the Cookie Monster... - Sesame Street: Kermit And Cookie Monster And The Mystery Box http://www.youtube.com/watch?v=shbgRyColvE - A Few Cookies a Day to Keep the Pounds Away? by Abby Ellin (duration 15:30) For those not knowledgeable of the Cookie Monster... Sesame Street: Kermit And Cookie Monster And The Mystery Box http://www.youtube.com/watch?v=shbgRyColvE A Few Cookies a Day to Keep the Pounds Away? by Abby Ellin http://www.nytimes.com/2009/10/22/fashion/22Skin.html Most diets are geared towards caloric restriction (based on the calorie theory of weight loss), so they lead to relapse The "fat fast" diet is the fastest fat-burning regimen, but it's not good for long-term health and fitness A "low-carb diet" isn't a "diet" per se; it's a way of eating relatively less carbs as a lifestyle Many institutions (e.g., ADAs) keep people in a condition of unhealthiness The unwise extremes: the fad diets and the typical high-carb (complex carb) diets It's important to examine our self-conficts and childhood experiences with food... Parents Can Help Their Children Grow to Love Vegetables Posted by: Dr. Mercola http://networkedblogs.com/p15257191 Walking the walk as a parent is key; model that which you want your kids to do, rather than berating or forcing "good" food on them Eat your vegetables and stay away from the cookie diet! Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 bumper music "All In My Head" (Remix) - http://www.kosheen.com Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Transcript: http://healthymindfitbody.com/hmfb7-cookie-diet-and-other-fads/ Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 15:31 Does Exercising to Lose Weight Work? Part 1 http://healthymindfitbody.com/2009/10/24/does-exercising-to-lose-weight-work-part-1/ http://healthymindfitbody.com/2009/10/24/does-exercising-to-lose-weight-work-part-1/#comments Sat, 24 Oct 2009 19:32:48 +0000 Kevin http://healthymindfitbody.com/?p=224 It’s almost sinful to suggest that exercise should not be the main focus when attempting to achieve your perfect weight.

But I’m going to do it anyway!

While the benefits of exercise are widely known (I even exercise almost daily), and there are countless fitness plans all over the internet showing people how to burn fat and lose weight by exercising more and eating less.

This all sounds pretty reasonable, but is it effective?

Of course it’s not effective! Sure, these fitness plans often include the infamous before and after photos, where one is a blurry shot of the person frowning and slumped over in a bizarrely unattractive pose, while the second one is a professional picture where suddenly the person’s hair is combed, they are dressed nicely, and appearing happy and confident!

And yes, these before-and-after people probably did all lose some weight on the calories in/calories out plan, with lots of exercise and restricting of calories. But it will not last in most cases.

This is because the focus is in the wrong place. Many people have seen the fat melt away from their bodies by simply cutting way back on their carbohydrate consumption, but remaining sedentary! Now, I wouldn’t recommend a sedentary lifestyle; it’s simply not healthy. But most of your success in achieving a permanent fit body will come from your nutrition, not how many hours a day you can pound yourself into the ground and burn away calories.

How is this possible?

One problem is, when you exercise, you will often stimulate your appetite, and be tempted to overeat.

Another is that a fitness program that is exercise-intensive and calorie-restrictive is not sustainable for most people.

And finally, exercise can act almost as a band aid for psychological addictions to food or certain kinds of food.

In part 2 we will explore these 3 aspects of fat burning and fitness plans in greater detail.

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]]> http://healthymindfitbody.com/2009/10/24/does-exercising-to-lose-weight-work-part-1/feed/ 0 The Biggest Loser Diet- Does it Work? http://healthymindfitbody.com/2009/10/20/the-biggest-loser-diet-does-it-work/ http://healthymindfitbody.com/2009/10/20/the-biggest-loser-diet-does-it-work/#comments Tue, 20 Oct 2009 20:01:30 +0000 Kevin http://healthymindfitbody.com/?p=198 One of the popular reality shows on TV, “The Biggest Loser” is on its 8th season now, and the popularity of it seems to keep growing. If you haven’t seen it, several overweight people live together and compete to see who can lose the most weight in a certain length of time.

The show has gone international and a new diet has come out of it, equipped with specific diet plans and it’s own nutritional products.

No question, there have been some unbelievable and inspirational stories on the show over the years, and a lot of just plain successful weight loss goals being met.

Is this diet and exercise prescription the way to go? Could there be other factors at play here?

At healthymindfitbody.com, we have discussed the notion of exercise being far too much the focus of many people looking to get to their perfect weight. One certainly can lose weight on an exercise-focused program, but it is very difficult to make significant body fat losses, and more importantly, to keep them off by following the caloric theory of weight loss.

In an environment like The Biggest Loser, one thing that must be considered when looking at the effectiveness of the plan they are using is the competitiveness of the situation. Just like in using the caloric theory of weight loss, competition on the show to win will certainly lead to candidates using will power during their time on the show in the attempt to win. (for example, when I saw Season 2 Biggest Loser winner Matt Hoover give a talk about his experience, he said that his last 15-20 pounds were lost in the days leading up to the final weighing in, using techniques he learned in his wrestling days, where most of it was water weight that he gained right back within 48 hours of the show ending).

Let’s look at the basics of the Biggest Loser diet and fitness plan:

The book includes one-week sample meal plans for 1,200-, 1,500- and 1,800-calorie diets, along with some recipes. 45% of the total calories come from carbohydrates, 30% from protein, and 25% from fat.

The 4-3-2-1 Biggest Loser Pyramid sets the stage for number of servings from each of the food groups:

  • 4 servings of fruits and vegetables
  • 3 servings of protein — lean, vegetarian, or low-fat dairy
  • 2 servings of whole grains
  • 1 extra of fats, oils, sweets, alcohol, or your choice, equivalent to 200 calories

This diet is not bad. But, there are problems that will get in the way of someone looking for permanent weight loss and maintaining ideal weight:

1. They are including “fats” with alcohol and sweets! As we have shown in our podcast and book, eating dietary fat is an important aspect to achieving a fit body.

2. It is a restrictive diet where you are supposed to count calories. This goes against our plan and will not likely work long term for people who have not done either sentence stems (such as our 7-day plan in the Healthy Mind Fit Body Book), counseling, or at minimum, a two-week plan of getting rid of any carbohydrate addictions (also in the book). The problem here is the reliance on will power, not an effective strategy in achieving permanent weight loss.

3. The book also says:

“Dieters should choose whole grains that are less refined and have at least 2 grams of fiber per serving of bread or 5 grams of fiber per serving of cereal, with no more than 5 grams of sugar. Protein choices include lean meat or fish, vegetarian protein, or low-fat dairy. Your calorie level determines portion sizes and your protein options.
Still hungry? You can eat more than four servings a day of fruits and vegetables.”

This advice, while reasonable, is going to be difficult for most people to follow. The reason? More calorie counting! It is a great idea to cut back sugars and processed foods, and add in more protein from meat and fish. However, instead of encouraging extra servings of vegetables and fruits, a better way to burn fat would be to add more olive oil to your veggies or slap some almond butter on your apples!

Although the Biggest Loser Diet and meal plan people talk a lot about avoiding the word “diet”, what they are recommending is a low-calorie, highly restrictive diet. Just like in other diets we have reviewed here, there are some solid nuggets of advice that are good to follow, but overall, they are offering a very difficult path to achieving your perfect body.

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]]> http://healthymindfitbody.com/2009/10/20/the-biggest-loser-diet-does-it-work/feed/ 2 6 – Food rewards and punishments http://healthymindfitbody.com/2009/10/18/6-food-rewards-and-punishments/ http://healthymindfitbody.com/2009/10/18/6-food-rewards-and-punishments/#comments Sun, 18 Oct 2009 03:15:40 +0000 admin http://healthymindfitbody.com/?p=194 (duration 16:52)itunes_podcast_icon

Make sure you get enough vitamin D production from sunlight (or use supplements)

How Much Vitamin D Do You Really Need?

http://www.lewrockwell.com/orig5/mercola7.1.1.html

Why do people “reward” themselves with junk food? To be part of the group? To fit in? To not be labeled “too healthy”?

Individuality and independence are keys to health

Some sample sentence completion exercises

After I reward or punish myself with food, I feel…
exhausted
depressed
angry
guilty
like i didn’t have to do that
that i could have made a better choice
unhealthy

Right before I indulge in my favorite bad food, I think…
I deserve this
I only eat this once in awhile
I’ll really enjoy it
it’ll lift my spirits
it’s my way of taking care of myself
I don’t think
I just do

In order to treat myself differently, it’s important that I…
recognize my pattern of behavior
come to terms with my feelings
accept the feelings that I have and not disown them
learn to see how my short-term pleasure affects my long-term goals
enjoy healthy food
disfavor unhealthy food

If I were to see unhealthy eating as a way of taking care of myself…
I would see that I deserve better
I would have more compassion for my feelings
I would try to comfort myself with truly good things
I would see self-damaging behavior for what it is
I could see food as something that’s good for me, rather than a guilty pleasure
I would evolve into the self that I aspire to be

There are psychological payoffs for both good and bad patterns of eating

Fat-rich foods (such as almonds) are good to snack on in order to feel satiated

Self-esteem affects (and is affected by) the way we eat; honoring yourself means not being at war with your deeper self-knowlege

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

bumper music “All In My Head” (Remix) – http://www.kosheen.com

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Transcript: http://healthymindfitbody.com/transcripts-hmfb6-food-rewards-and-punishments/

]]> http://healthymindfitbody.com/2009/10/18/6-food-rewards-and-punishments/feed/ 0 (duration 16:52) - Make sure you get enough vitamin D production from sunlight (or use supplements) - How Much Vitamin D Do You Really Need? http://www.lewrockwell.com/orig5/mercola7.1.1.html - Why do people "reward" themselves with junk food? (duration 16:52) Make sure you get enough vitamin D production from sunlight (or use supplements) How Much Vitamin D Do You Really Need? http://www.lewrockwell.com/orig5/mercola7.1.1.html Why do people "reward" themselves with junk food? To be part of the group? To fit in? To not be labeled "too healthy"? Individuality and independence are keys to health Some sample sentence completion exercises After I reward or punish myself with food, I feel... exhausted depressed angry guilty like i didn't have to do that that i could have made a better choice unhealthy Right before I indulge in my favorite bad food, I think... I deserve this I only eat this once in awhile I'll really enjoy it it'll lift my spirits it's my way of taking care of myself I don't think I just do In order to treat myself differently, it's important that I... recognize my pattern of behavior come to terms with my feelings accept the feelings that I have and not disown them learn to see how my short-term pleasure affects my long-term goals enjoy healthy food disfavor unhealthy food If I were to see unhealthy eating as a way of taking care of myself... I would see that I deserve better I would have more compassion for my feelings I would try to comfort myself with truly good things I would see self-damaging behavior for what it is I could see food as something that's good for me, rather than a guilty pleasure I would evolve into the self that I aspire to be There are psychological payoffs for both good and bad patterns of eating Fat-rich foods (such as almonds) are good to snack on in order to feel satiated Self-esteem affects (and is affected by) the way we eat; honoring yourself means not being at war with your deeper self-knowlege Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 bumper music "All In My Head" (Remix) - http://www.kosheen.com Also, please sign up - upper right corner of http://healthymindfitbody.com - to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Transcript: http://healthymindfitbody.com/transcripts-hmfb6-food-rewards-and-punishments/ Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 16:53 5 Steps to Losing Love Handles http://healthymindfitbody.com/2009/10/14/5-steps-to-losing-love-handles/ http://healthymindfitbody.com/2009/10/14/5-steps-to-losing-love-handles/#comments Wed, 14 Oct 2009 00:37:08 +0000 Kevin http://healthymindfitbody.com/?p=192 It’s a common question I hear mostly from the guys:

“How do I get rid of my love handles?”

The famed “love handles” or the fat the hangs over the sides is stubborn and annoying! I know because have struggled with handles myself. Unfortunately, there isn’t an exercise or a machine in the gym that will take them away. The good news is that there IS something you can do about this unwanted extra fat.

Follow these 5 steps as I did and you will be on your way to the best possible body you can achieve!

1. Cut the sugar. Ideally, end sugar altogether! Since many people I know tell me this is too drastic, cutting down on sugar should be your #1 priority when it comes to losing love handles. This extra fat around your waist is evidence of too many carbs. If you drink soda, quit, immediately. Only eat dessert on special occasion. Otherwise substitute fruit for your sugar cravings.

2. Don’t overemphasize working out. You can do 1,000 crunches a day, get on one of those machines in the gym that make you twist, do side lifts, back lifts, foot lifts until your ears bleed, but none of this will take care of your handle menace. Walking, running, biking, stairmaster, treadmill- all are great exercises for helping burn this fat away- but if your diet is bad, your workouts will do you little good. Strength training is also recommended, but don’t be fooled into thinking you can “spot reduce”.

3. Eat a lot. Okay, I don’t mean to eat more calories. I mean eat more often. Snacking will help you burn this fat! Shoot for 4-5 times a day (including meals). Just stick with the good stuff for snacks- fruit, almonds, cottage cheese, protein bars, etc. If you eat often your body will continue to burn fat all day long as it’s digesting.

4. Take the stairs. This isn’t hard. If you’ve only got a few floors to go don’t take the elevator or escalator. Something this little can make a huge difference in how much cardio you’re getting over the course of a week.

5. Eat fat. Yes. Eat fat to burn fat. Just be careful of what kind of fat. Nuts, olive oil, coconut oil, and avocados are all good for you and will help you to keep away pesky blubber. But stay away from trans fats or “partially hydrogenated fat” at all costs, as it’s terrible for your health and can stay in your body for months! I tend to eat almonds often throughout the day, and it keeps me satisfied and keeps me from overeating.

]]> http://healthymindfitbody.com/2009/10/14/5-steps-to-losing-love-handles/feed/ 2 5 – Separating diet facts from diet fictions http://healthymindfitbody.com/2009/10/09/5-separating-diet-facts-from-diet-fictions/ http://healthymindfitbody.com/2009/10/09/5-separating-diet-facts-from-diet-fictions/#comments Fri, 09 Oct 2009 05:20:50 +0000 admin http://healthymindfitbody.com/?p=179 (duration 21:24)itunes_podcast_icon

Typical American diet is pretty bad, so most alternatives are better

Vegetarian/vegan camp does offer some benefits in the realm of vegetables and healthy fats

Skinny Bitch/Bastard books even make some good points, such as that we should question “authorities” (e.g., the FDA)

Eat To Live book doesn’t consider all the evidence for lower carb, higher fat, and meat protein diet

We must always beware of confirmation bias and try to falsify various claims by doing some research

Donuts rule! No, not really. ;)

Eating lots of fat along with lots of carbs is not good for you (but lots of fat is ok with less carbs)

Don’t be married to your diet ideas; question your assumptions by exploring the evidence!

How about elk for breakfast, elk for lunch, and elk for dinner?…healthy, but not very exciting (wild game meat has important amino acids and fatty acids)

Insulin is the key hormone related to fat storage and fat loss (regardless of some people’s ability to process carbs without much fat gain, due to their genes)

Mouse studies often don’t translate to humans

bumper music “All In My Head” (Remix) – http://www.kosheen.com

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http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

Also, please sign up (upper right corner of our site) to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

]]> http://healthymindfitbody.com/2009/10/09/5-separating-diet-facts-from-diet-fictions/feed/ 0 (duration 21:24) - Typical American diet is pretty bad, so most alternatives are better - Vegetarian/vegan camp does offer some benefits in the realm of vegetables and healthy fats - Skinny Bitch/Bastard books even make some good points, (duration 21:24) Typical American diet is pretty bad, so most alternatives are better Vegetarian/vegan camp does offer some benefits in the realm of vegetables and healthy fats Skinny Bitch/Bastard books even make some good points, such as that we should question “authorities” (e.g., the FDA) Eat To Live book doesn’t consider all the evidence for lower carb, higher fat, and meat protein diet We must always beware of confirmation bias and try to falsify various claims by doing some research Donuts rule! No, not really. ;) Eating lots of fat along with lots of carbs is not good for you (but lots of fat is ok with less carbs) Don’t be married to your diet ideas; question your assumptions by exploring the evidence! How about elk for breakfast, elk for lunch, and elk for dinner?…healthy, but not very exciting (wild game meat has important amino acids and fatty acids) Insulin is the key hormone related to fat storage and fat loss (regardless of some people’s ability to process carbs without much fat gain, due to their genes) Mouse studies often don’t translate to humans bumper music “All In My Head” (Remix) – http://www.kosheen.com Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 Also, please sign up (upper right corner of our site) to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 21:25 What is the right diet? http://healthymindfitbody.com/2009/10/07/what-is-the-right-diet/ http://healthymindfitbody.com/2009/10/07/what-is-the-right-diet/#comments Wed, 07 Oct 2009 18:00:43 +0000 Kevin http://healthymindfitbody.com/?p=176 At healthymindfitbody.com, we often talk about various issues in nutrition, the latest topics surrounding diet in the mainstream media, and all the nutritional myths flying around out there.

As I mentioned on our last podcast, I went to the bookstore over the weekend and was perusing the Health section, only to find a massive cluster-F of diet books and all kinds of widely differing ways to lose weight. What is the right diet? I’m not convinced there is one right diet, but there are ideas in the nutrition world based on science!

I flipped through a few of the really trendy ones like “Skinny Bitch”, and found a few tidbits of helpful information, but for the most part, authors are relying on flawed studies and the many times debunked, caloric theory of weight loss (burn more calories than you consume to lose weight).

One book that caught my eye was The Paleo Diet for Athletes. The Paleo Diet looks at what our Stone Age ancestors ate and adapts that to what we humans should likely be eating today. This book particularly focuses on athletes, who they claim, do in fact need slightly more carbohydrates than non-athletes- but no where near the carbo-loading crazed status quo indicates! The key is what specific carbohydrates should athletes be eating, and when?

I can’t wait to read the entire book, since I work with triathletes and swimmers as well at peak performance, and do the occasional half marathon myself. I have eaten a fairly low carb diet for about a decade now, but when I get around other athletes, most are still obsessed with carbs. I think it’s time we finally moved beyond these old ways of thinking and relied on new scientific discoveries instead of remaining in our comfort zones!

]]> http://healthymindfitbody.com/2009/10/07/what-is-the-right-diet/feed/ 5 4 – Hungry Girl should eat more saturated fat http://healthymindfitbody.com/2009/10/01/episode-4-hungry-girl-should-eat-more-saturated-fat/ http://healthymindfitbody.com/2009/10/01/episode-4-hungry-girl-should-eat-more-saturated-fat/#comments Thu, 01 Oct 2009 17:16:37 +0000 admin http://healthymindfitbody.com/?p=117 (duration 20:37)itunes_podcast_icon

Eat Yourself Thin by Hungry Girl – ABC News

http://abcnews.go.com/video/playerIndex?id=8576093

Watch out for all the processed carbs in stores; instead, shop the perimeter of the grocery store

7 Reasons to Eat More Saturated Fat

http://www.fourhourworkweek.com/blog/2009/09/06/saturated-fat/

Lowering carb intake while increasing fat intake will tend to improve your blood readings

The triglycerides/HDL ratio is one of the most potent predictors of heart disease
Be conscious of the three S’s – sleep, sugar, and stress

Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Also, please sign up (upper right corner of our site) to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter

]]> http://healthymindfitbody.com/2009/10/01/episode-4-hungry-girl-should-eat-more-saturated-fat/feed/ 2 (duration 20:37) - Eat Yourself Thin by Hungry Girl - ABC News http://abcnews.go.com/video/playerIndex?id=8576093 - Watch out for all the processed carbs in stores; instead, shop the perimeter of the grocery store - (duration 20:37) Eat Yourself Thin by Hungry Girl - ABC News http://abcnews.go.com/video/playerIndex?id=8576093 Watch out for all the processed carbs in stores; instead, shop the perimeter of the grocery store 7 Reasons to Eat More Saturated Fat http://www.fourhourworkweek.com/blog/2009/09/06/saturated-fat/ Lowering carb intake while increasing fat intake will tend to improve your blood readings The triglycerides/HDL ratio is one of the most potent predictors of heart disease Be conscious of the three S's - sleep, sugar, and stress Feel free to rate and/or review our show on iTunes! http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038 bumper music "All In My Head" (Remix) - http://www.kosheen.com Also, please sign up (upper right corner of our site) to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 20:37 Healthy Mind, Fit Body Audio Book http://healthymindfitbody.com/2009/10/01/healthy-mind-fit-body-audio-book/ http://healthymindfitbody.com/2009/10/01/healthy-mind-fit-body-audio-book/#comments Thu, 01 Oct 2009 02:58:26 +0000 admin http://healthymindfitbody.com/?p=124 Audio Book

]]> http://healthymindfitbody.com/2009/10/01/healthy-mind-fit-body-audio-book/feed/ 0 Healthy Mind, Fit Body ebook http://healthymindfitbody.com/2009/10/01/healthy-mind-fit-body-ebook/ http://healthymindfitbody.com/2009/10/01/healthy-mind-fit-body-ebook/#comments Thu, 01 Oct 2009 02:57:52 +0000 admin http://healthymindfitbody.com/?p=122 HMFB e-bookHow the Mind Body Connection Can Help You Achieve Your Perfect Body

“Everything you need to turn your body into a fat burning machine, including the mental tools to make permanent changes and quickly and easily change your perspective, and end the struggle within.”

You can experience the fat melting, your body getting to the shape you are looking for, your energy levels skyrocketing, and getting less colds and flus than ever before. You can be on your way to a sexier you!

Reading diet books is a problem since there are so many of them and few seem to give you the entire solution. Most only give you the nutrition piece and you’re left on your own to figure out the rest!

Healthy Mind, Fit Body is your one-stop shop for achieving your fitness goals. You can go around paying for each part of the solution or just download this book and get everything you need!

In order to explain the many benefits to you of Healthy Mind, Fit Body, as well as all the important facets of what the book addresses, we’ve created a special page for this. Please check it out:

http://healthymindfitbody.com/hmfb.html

]]> http://healthymindfitbody.com/2009/10/01/healthy-mind-fit-body-ebook/feed/ 0 Injury and Exercise http://healthymindfitbody.com/2009/09/24/injury-and-exercise/ http://healthymindfitbody.com/2009/09/24/injury-and-exercise/#comments Thu, 24 Sep 2009 02:01:28 +0000 admin http://healthymindfitbody.com/?p=99 So, lately, as I noted on the last podcast with Kevin (Episode 3) I’ve been nursing a strained tricep tendon back to health. I strained it at the gym, when I got the bright idea to move a leg press machine. Even though I got the equipment moved, the sudden shove strained my tendon on my elbow. Definite ouch! This tendon had been acting up a bit before, when I did tricep exercises, but I had always managed to prevent serious strain. Not this time.

Now, instead of giving up the gym and becoming dispirited from inactivity, I’ve just worked around the injury. I think this is quite possible with most injuries, by the way. Total immobilization isn’t necessarily the best way to recover anyway, as most physical therapists will attest. The important thing is to prevent re-injury and activation of pain in the injured area. I’ve learned the hard way just how many times I use my tricep for things, as well as how many times my elbow accidentally comes in contact with surfaces! Just like hitting your funny bone, but without the laughs.

I’ve been making sure to increase my Omega 3 fatty acid intake, which consists of around 8 one-gram capsules a day. That should help deal with the inflammation. As far as the weights go, I’ve been doing various types of flies for chest (dumbbells and machine) and deltoid machines for shoulders (lateral raises). It’s now been over 3 weeks since my injury, and it seems I’m about half-way through the healing process. I’m now able to do very light tricep activation with single stiff-arm pulldowns with the cable machine. This way my tendon can stay in a specific position, as opposed to sliding over the bone with any sort of abduction tri exercise, which causes pain.

And throughout any process of recovery from a tendon injury, it’s best to do super-slow repititions (at least 10 seconds per rep) when weight training. Some trainers swear by this method of resistance training, whether or not you’re recovering from an injury. Since only one set is required for each bodypart, it definitely shortens your workouts (the downside is the higher discomfort from all that lactic acid build-up). Kevin and I mentioned other types of training methods in the book Healthy Mind, Fit Body, btw, including the super-slow routine. It’s worth giving a try, especially if you’re prone to injuries in the weight room. After all, had I tried to move that leg press machine in a super-slow way, I wouldn’t be writing this post!

Good training to you,
W

]]> http://healthymindfitbody.com/2009/09/24/injury-and-exercise/feed/ 0 Fat Burning be a Mental Game? http://healthymindfitbody.com/2009/09/23/could-fat-burning-be-a-mental-game/ http://healthymindfitbody.com/2009/09/23/could-fat-burning-be-a-mental-game/#comments Wed, 23 Sep 2009 23:50:24 +0000 admin http://healthymindfitbody.com/?p=96 Last weekend, I tried indoor rock climbing for the first time.

I knew I would like the sport, as it is a combination between physical strength, flexibility, mental toughness, creativity, and coordination.

My many months of consistent yoga practice had me feeling prepared. I entered the gym and felt like anything was possible, even as a complete newbie! The lesson only took about 10 minutes and the only thing that I got hung up on was how to tie a double knot (which by the time I did my 5th climb I think I had down!).

The three of us took turns climbing and belaying. Belaying, or being in charge of the rope and making sure the climber doesn’t fall to his or her death, is far easier than it seemed to me at first. The lightest person can easily catch the heaviest of people the way the ropes are set up.

The first couple of climbs were fun but were of the beginner type. These two built my confidence up a bit. On my third climb I stepped it up a notch and went for a more intermediate level climb. My friend Trevor who is far more experienced at climbing managed to get to the top of this one despite having to scale an inverted section of the wall! It looked hard, but I was ready for the challenge.

Scaling the inverted wall was the sticky part for sure. I had to reach above it to the flat area and grab onto a protruding rock. This was no problem. The next step is where it got tricky. I had to basically push off with my feet and reach for a rock that was a few feet above the one I was grabbing onto! Looking up at it, it seemed IMPOSSIBLE. But I KNEW it was doable, since I had seen it done before with my own eyes. So I pushed off and reached up….a HA! Got it! It literally felt like a leap of faith! I was onto the next level and to the top.

I loved the feeling of accomplishing this climb because of what it represented to me. If anything has been done before, it is a possibility for my own life. Sometimes, it may seem impossible to get to that next step in life- finishing the 10k, making an extra $1,000 a month, or losing that last 10 pounds- but in every case, it is a mental game that needs to be played.

The question often becomes, what is the mental block that is in my way that I need to clear out to get to the next step?

]]> http://healthymindfitbody.com/2009/09/23/could-fat-burning-be-a-mental-game/feed/ 0 3 – Do French Women Get Fat? http://healthymindfitbody.com/2009/09/22/episode-3-do-french-women-get-fat/ http://healthymindfitbody.com/2009/09/22/episode-3-do-french-women-get-fat/#comments Tue, 22 Sep 2009 00:23:59 +0000 admin http://healthymindfitbody.com/?p=75 (duration 22:31)itunes_podcast_icon

Their health and eating habits may be getting worse…
Myth Buster: Don’t French Women Get Fat?
by Siobhan Roth
http://bulletin.aarp.org/yourhealth/healthyliving/articles/myth_buster_don_t_french_women_get_fat_.html

French Women Don’t Get Fat
by Mireille Guilano
http://www.bestdietforme.com/dietbooks/FrenchWomenDontGetFat.htm

Key take-aways:

1) Stay hydrated

2) Practice awareness, planning, and moderation

3) The right types of snacking are good, such as nuts, which are filled with micronutrients and fat (long-term energy)

4) Eating at home makes it easier to eat the right foods

5) Be active, whether it’s walking to run errands or exercising at the gym

6) However, exercise isn’t the holy grail to weight loss; you must reduce intake of carbs (thus reducing your insulin secretion)

7) Consider your food and eating habits to be an esthetic experience; eat for pleasure, rather than mindlessly

8) Self-motivation and self-responsibility are essential to creating and maintaining the optimal you

9) Avoid the self-sacrificial ritual of “diets” (and the eventual relapse from them)

10) Be mindful of procrastination…

Procrastination…
by Stefan Molyneux
http://www.youtube.com/watch?v=h1WC6hNTONg

11) In order to resolve self-conflicting thoughts, feelings, and behaviors, it’s vital introspect and explore your subconscious via sentence completion exercises (found in the Addendum of our book Healthy Mind, Fit Body)

Once again, too many “experts” are leading people astray about how to lose weight, by promoting the calorie and/or exercise theories

Feel free to email us at:
wes@healthymindfitbody.com
kevin@healthymindfitbody.com

bumper music “All In My Head” (Remix) – http://www.kosheen.com

Also, please sign up to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter (upper right-hand corner of this site)

If you like this show, please give us a rating and comment on the iTunes listing!

Transcript: http://healthymindfitbody.com/transcripts-hmfb3-do-french-women-get-fat/

]]> http://healthymindfitbody.com/2009/09/22/episode-3-do-french-women-get-fat/feed/ 2 (duration 22:31) - Their health and eating habits may be getting worse... Myth Buster: Don’t French Women Get Fat? by Siobhan Roth http://bulletin.aarp.org/yourhealth/healthyliving/articles/myth_buster_don_t_french_women_get_fat_.html - (duration 22:31) Their health and eating habits may be getting worse... Myth Buster: Don’t French Women Get Fat? by Siobhan Roth http://bulletin.aarp.org/yourhealth/healthyliving/articles/myth_buster_don_t_french_women_get_fat_.html French Women Don't Get Fat by Mireille Guilano http://www.bestdietforme.com/dietbooks/FrenchWomenDontGetFat.htm Key take-aways: 1) Stay hydrated 2) Practice awareness, planning, and moderation 3) The right types of snacking are good, such as nuts, which are filled with micronutrients and fat (long-term energy) 4) Eating at home makes it easier to eat the right foods 5) Be active, whether it's walking to run errands or exercising at the gym 6) However, exercise isn't the holy grail to weight loss; you must reduce intake of carbs (thus reducing your insulin secretion) 7) Consider your food and eating habits to be an esthetic experience; eat for pleasure, rather than mindlessly 8) Self-motivation and self-responsibility are essential to creating and maintaining the optimal you 9) Avoid the self-sacrificial ritual of "diets" (and the eventual relapse from them) 10) Be mindful of procrastination... Procrastination... by Stefan Molyneux http://www.youtube.com/watch?v=h1WC6hNTONg 11) In order to resolve self-conflicting thoughts, feelings, and behaviors, it's vital introspect and explore your subconscious via sentence completion exercises (found in the Addendum of our book Healthy Mind, Fit Body) Once again, too many "experts" are leading people astray about how to lose weight, by promoting the calorie and/or exercise theories Feel free to email us at: wes@healthymindfitbody.com kevin@healthymindfitbody.com bumper music "All In My Head" (Remix) - http://www.kosheen.com Also, please sign up to get the bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter (upper right-hand corner of this site) If you like this show, please give us a rating and comment on the iTunes listing! Transcript: http://healthymindfitbody.com/transcripts-hmfb3-do-french-women-get-fat/ Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 22:32 2 – Childhood, Parents, and Eating http://healthymindfitbody.com/2009/09/11/episode-2-childhood-parents-and-eating/ http://healthymindfitbody.com/2009/09/11/episode-2-childhood-parents-and-eating/#comments Fri, 11 Sep 2009 00:10:17 +0000 admin http://healthymindfitbody.com/?p=57 (duration 17:06)itunes_podcast_icon

This show explores some of the societal and parental dynamics that exist in childhood, and how those dynamics can affect our relationship with food and eating as adults

Most Americans are leading unhealthy lives, and our experiences in childhood are precursors to experiences in adulthood

The Sudbury Valley School experience yields some insights in the root of the problem in our society–obedience to another person, a so-called “authority” rather than taking responsibility (http://www.sudval.org/)

1) The Prussian Model of education–dominant in America–hasn’t fostered self-esteem principles in Americans

When kids are told to follow an authority figure who tells them what to do, their innate sense of self-reliance is greatly lessoned; adults tend to take away self-reliance and substitute “expert opinion,” which is disempowering

Learning To Trust Oneself
by Alan White
http://tinyurl.com/o37t7h

2) Normal, healthy children are not self-destructive

3) It’s important to focus on what it was like when you were a kid and how your parents treated food and related it to you

Children (or adults) don’t possess innate knowledge when it comes to food…but they can naturally learn and self-regulate

4) You can live without carbs, but you can’t live without protein and fat

Vegetarianism can lead to skimping on the vital macronutrients of protein and fat, unless you’re an ovo-lacto vegetarian (http://en.wikipedia.org/wiki/Lacto-ovo_vegetarianism)

5) It’s important to impart nutritional knowledge to your kids that’s respectful of their choices; otherwise, their intrinsic motivation to take care of themselves is lessoned

6) It’s vital to be aware of the messages sent by your parents about food and eating and how they can become integrated in you subconscious mind

Did your parents use various forms of punishment if you didn’t eat what they wanted you to eat? Or, if you ate something they didn’t want you to eat? Or, if you didn’t eat at the right times or in the “proper” amounts?

7) If you’re overweight, you need to know how to lose that excess body fat, which means eating more fat and less carbohydrates–because less insulin secretion, on account of reduced carb consumption, results in less fat stored and more fat burned off

8) Lots of exercise isn’t necessary to losing your excess body fat; for sure, exercise is healthy for you, but it isn’t the key to losing body fat

9) Getting in touch with your emotional perspective on eating entails self-exploration–preferably via sentence completion exercises…

The Health Mind, Fit Body book has a 7-day program to help you come to terms with your current and ideal self-image and self-concept, thereby fostering holistic integration and ending self-conflict and bad behavior patterns; it also contains a couple days focused solely on your “child-self”

Self-knowledge and motivation work in concert with good nutritional knowledge to help you lose excess bodyfat and attain the optimal you!

Too many “experts” are leading people astray about how to lose weight, by promoting the calorie and/or exercise theories

Feel free to email us at:
wes@healthymindfitbody.com
kevin@healthymindfitbody.com

bumper music “All In My Head” (Remix) – http://www.kosheen.com

If you like this show, please give us a rating and comment on the iTunes listing!

Transcript: http://healthymindfitbody.com/transcripts-hmfb2-childhood-parents-and-eating/

]]> http://healthymindfitbody.com/2009/09/11/episode-2-childhood-parents-and-eating/feed/ 0 (duration 17:06) - This show explores some of the societal and parental dynamics that exist in childhood, and how those dynamics can affect our relationship with food and eating as adults - Most Americans are leading unhealthy lives, (duration 17:06) This show explores some of the societal and parental dynamics that exist in childhood, and how those dynamics can affect our relationship with food and eating as adults Most Americans are leading unhealthy lives, and our experiences in childhood are precursors to experiences in adulthood The Sudbury Valley School experience yields some insights in the root of the problem in our society--obedience to another person, a so-called "authority" rather than taking responsibility (http://www.sudval.org/) 1) The Prussian Model of education--dominant in America--hasn't fostered self-esteem principles in Americans When kids are told to follow an authority figure who tells them what to do, their innate sense of self-reliance is greatly lessoned; adults tend to take away self-reliance and substitute "expert opinion," which is disempowering Learning To Trust Oneself by Alan White http://tinyurl.com/o37t7h 2) Normal, healthy children are not self-destructive 3) It's important to focus on what it was like when you were a kid and how your parents treated food and related it to you Children (or adults) don't possess innate knowledge when it comes to food...but they can naturally learn and self-regulate 4) You can live without carbs, but you can't live without protein and fat Vegetarianism can lead to skimping on the vital macronutrients of protein and fat, unless you're an ovo-lacto vegetarian (http://en.wikipedia.org/wiki/Lacto-ovo_vegetarianism) 5) It's important to impart nutritional knowledge to your kids that's respectful of their choices; otherwise, their intrinsic motivation to take care of themselves is lessoned 6) It's vital to be aware of the messages sent by your parents about food and eating and how they can become integrated in you subconscious mind Did your parents use various forms of punishment if you didn't eat what they wanted you to eat? Or, if you ate something they didn't want you to eat? Or, if you didn't eat at the right times or in the "proper" amounts? 7) If you're overweight, you need to know how to lose that excess body fat, which means eating more fat and less carbohydrates--because less insulin secretion, on account of reduced carb consumption, results in less fat stored and more fat burned off 8) Lots of exercise isn't necessary to losing your excess body fat; for sure, exercise is healthy for you, but it isn't the key to losing body fat 9) Getting in touch with your emotional perspective on eating entails self-exploration--preferably via sentence completion exercises... The Health Mind, Fit Body book has a 7-day program to help you come to terms with your current and ideal self-image and self-concept, thereby fostering holistic integration and ending self-conflict and bad behavior patterns; it also contains a couple days focused solely on your "child-self" Self-knowledge and motivation work in concert with good nutritional knowledge to help you lose excess bodyfat and attain the optimal you! Too many "experts" are leading people astray about how to lose weight, by promoting the calorie and/or exercise theories Feel free to email us at: wes@healthymindfitbody.com kevin@healthymindfitbody.com bumper music "All In My Head" (Remix) - http://www.kosheen.com If you like this show, please give us a rating and comment on the iTunes listing! Transcript: http://healthymindfitbody.com/transcripts-hmfb2-childhood-parents-and-eating/ Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 17:06 1 – The Skinny on Exercise http://healthymindfitbody.com/2009/09/03/episode-1-the-skinny-on-exercise/ http://healthymindfitbody.com/2009/09/03/episode-1-the-skinny-on-exercise/#comments Thu, 03 Sep 2009 01:03:37 +0000 admin http://healthymindfitbody.com/?p=39 (duration 18:49)itunes_podcast_icon

In our first podcast, we explore the good and bad aspects of exercise

Key points numbered below:

1) Endurance racing or excess exercise can result in elevated cortisol levels and thus accelerated aging and other unhealthy effects

Christopher McDougall discovers how the Tarahumara Indians run hundreds of miles over rocky terrain in sandals
http://www.thedailyshow.com/watch/tue-august-18-2009/christopher-mcdougall

Like running through hell
http://www.mindhacks.com/blog/2009/08/like_running_through.html
http://en.wikipedia.org/wiki/Cortisol#Factors_affecting_cortisol_levels
The Brain on Cortisol
http://www.brainleadersandlearners.com/general/the-brain-on-cortisol/

2) Exercise can be a double edged sword in regards to weight loss. It’s a way to burn more calories, but exercising more can backfire, because it can increase hunger and serve as a justification for eating more (and worse)

Why Exercise Won’t Make You Thin
By John Cloud
http://www.time.com/time/health/article/0,8599,1914857,00.html

The self-control ‘muscle’ is seen as the linchpin to weight loss via exercise

National Weight Control Registry research findings

http://www.nwcr.ws/Research/default.htm

3) The calories-in/calories-out theory of weight loss tends to lock people into a vicious cycle of continuously monitoring eating and exercising

4) Instead, focus on nutrition, which leads to the realization that insulin secretion is the key factor in weight loss and weight maintenance. Minimize carb consumption and thus increase fat and protein consumption

Fit Body, Fit Mind? Your Workout Makes You Smarter ( Preview )
How can you stay sharp into old age? It is not just a matter of winning the genetic lottery. What you do can make a difference
By Christopher Hertzog, Arthur F. Kramer, Robert S. Wilson and Ulman Lindenberger
http://www.scientificamerican.com/article.cfm?id=fit-body-fit-mind&sc=WR_20090707

5) In terms of an overall healthy lifestyle, exercise can serve your well-being, but it’s not a substitute for proper nutrition and psychological health

6) Introspection is key, especially with sentence completion exercises, which are in the Healthy MInd, Fit Body book

7) Even a “greasy burrito” can be healthy if you don’t eat most of the flour tortilla (and add lots of salsa). Your most nutritious carbs are the ones with less glycemic load, such as leafy greens and seasonal berries

8) Sentence completion exercises help you get in better touch with your subconscious thoughts and feelings (see addendum chapter in Healthy Mind, Fit Body)

bumper music “All in My Head” (Remix) Kosheen – http://www.kosheen.com

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Transcript: http://healthymindfitbody.com/transcripts-hmfb1-the-skinny-on-exercise/

]]> http://healthymindfitbody.com/2009/09/03/episode-1-the-skinny-on-exercise/feed/ 2 (duration 18:49) - In our first podcast, we explore the good and bad aspects of exercise - Key points numbered below: - 1) Endurance racing or excess exercise can result in elevated cortisol levels and thus accelerated aging and other unhealthy effe... (duration 18:49) In our first podcast, we explore the good and bad aspects of exercise Key points numbered below: 1) Endurance racing or excess exercise can result in elevated cortisol levels and thus accelerated aging and other unhealthy effects Christopher McDougall discovers how the Tarahumara Indians run hundreds of miles over rocky terrain in sandals http://www.thedailyshow.com/watch/tue-august-18-2009/christopher-mcdougall Like running through hell http://www.mindhacks.com/blog/2009/08/like_running_through.html http://en.wikipedia.org/wiki/Cortisol#Factors_affecting_cortisol_levels The Brain on Cortisol http://www.brainleadersandlearners.com/general/the-brain-on-cortisol/ 2) Exercise can be a double edged sword in regards to weight loss. It's a way to burn more calories, but exercising more can backfire, because it can increase hunger and serve as a justification for eating more (and worse) Why Exercise Won't Make You Thin By John Cloud http://www.time.com/time/health/article/0,8599,1914857,00.html The self-control 'muscle' is seen as the linchpin to weight loss via exercise National Weight Control Registry research findings http://www.nwcr.ws/Research/default.htm 3) The calories-in/calories-out theory of weight loss tends to lock people into a vicious cycle of continuously monitoring eating and exercising 4) Instead, focus on nutrition, which leads to the realization that insulin secretion is the key factor in weight loss and weight maintenance. Minimize carb consumption and thus increase fat and protein consumption Fit Body, Fit Mind? Your Workout Makes You Smarter ( Preview ) How can you stay sharp into old age? It is not just a matter of winning the genetic lottery. What you do can make a difference By Christopher Hertzog, Arthur F. Kramer, Robert S. Wilson and Ulman Lindenberger http://www.scientificamerican.com/article.cfm?id=fit-body-fit-mind&sc=WR_20090707 5) In terms of an overall healthy lifestyle, exercise can serve your well-being, but it's not a substitute for proper nutrition and psychological health 6) Introspection is key, especially with sentence completion exercises, which are in the Healthy MInd, Fit Body book 7) Even a "greasy burrito" can be healthy if you don't eat most of the flour tortilla (and add lots of salsa). Your most nutritious carbs are the ones with less glycemic load, such as leafy greens and seasonal berries 8) Sentence completion exercises help you get in better touch with your subconscious thoughts and feelings (see addendum chapter in Healthy Mind, Fit Body) bumper music "All in My Head" (Remix) Kosheen - http://www.kosheen.com If you like this show, please give us a rating and comment on the iTunes listing! Transcript: http://healthymindfitbody.com/transcripts-hmfb1-the-skinny-on-exercise/ Kevin Koskella and Wes Bertrand | Fitness Healthy Mind Fit Body Nutrition Consultants no 18:49 Questions and answers on The Healthy Mind, Fit Body book http://healthymindfitbody.com/2009/08/11/questions-and-answers-on-the-healthy-mind-fit-body-book/ http://healthymindfitbody.com/2009/08/11/questions-and-answers-on-the-healthy-mind-fit-body-book/#comments Tue, 11 Aug 2009 23:03:30 +0000 admin http://healthymindfitbody.com/?p=11 We composed this post before the launch of the book, but the Q&A is still pertinent! Feel free to add your comments below.

QUESTION #1: Is this a diet plan? I thought that diets didn’t
work?

Well, as explained in the book, “diets” don’t work. This is because when you view your eating lifestyle as a diet regimen that you MUST adhere to, it becomes a unrelenting task of staying on course in unfamiliar domain.

Old habits of eating are hard to break, because comfort can be derived from returning to what is familiar. Andthere may be a lingering thought in the back of your mind that questions whether you’ll be able to eat this way for the rest of your life (or even the rest of the year!). Your mind may reflect on past broken promises to yourself and determine that the diet is just a means to an end (to get back to your ideal weight).

This is why it’s crucial to look at a new way of eating as a new way of being, an end in itself–essentially, a new lifestyle that better serves your well-being. Your way of eating basically represents myriad points in time that you make conscious and subconscious decisions to treat your body (and mind) in a certain
way. How much introspection you’ve done to resolve the potential for relapse will determine your success.

So, this book will not only inform you of the “what” in relation to diet and fitness; it will also help you ascertain the “how.” A life of optimal health will be yours for the taking, and you’ll look back at your old ways as you would a person who has made a mistake and is need of compassionate guidance.

QUESTION #2: Is this really going to help ~me~?

This is a vital question. If you’re ready to help yourself, then this will definitely help you. You possess all the psychological resources to achieve and maintain your optimal level of health and fitness. Even if you have reservations about embarking on a new way of dealing with food and exercise, there is a part of you that is beyond such reservations. There is a part of you that does have the ability and can attain what you want.

In the book, we provide you with all the basic and even more detailed aspects of taking care of your body and making sure that you are doing the best for yourself. And by exploring your subconscious thoughts and feelings to the end, you’ll be able to effectively and efficiently deal with any residual concerns or setbacks.

The person that you want to become is waiting for you. There’s never a better time than the present to start living your ideal life of a healthy mind and fit body!

QUESTION #3: Will this help my athletic performance?

The great thing is that as an athlete, I (Kevin) understand the energy levels needed to train for and compete in triathlons. The Healthy Mind, Fit Body not only will allow you to tap into far higher energy levels, but with the mental work, will also help you push past any obstacles, accomplish your goals, and achieve a “no limits” positive, happy lifestyle.

QUESTION #4: How is this different from the countless other fitness
programs out there?

Perhaps you’ve heard many of the aspects to a healthy mind and fit body in the past, from a variety of sources, but were these aspects integrated into something completely comprehensible?

HMFB is an easy read, to be sure, but it’s also a succinct amount of information that brings you up to speed with the best knowledge about achieving and maintaining the optimal you. We’ve never seen any book of this kind delve into the psychology entailed in achieving and maintaining an optimal level of health and fitness. Sentence completion exercises really get to the root of what is causing relapses and setbacks.

By doing the 7-day sentence stem program in the Addendum, you’ll be attaining a degree of psychological clarity and power that leaves virtually all other health and fitness programs and books in the dust.

QUESTION #5: Why should I listen to you guys?

Unfortunately, even folks with many letters behind their names can be off the mark and lead people astray. Both of us are quite familiar with the information disseminated by both nutritional experts and psychologists, and we’ve found some things lacking (and some things wrong). This is the primary reason we wrote the book!

Wes’ psychology and fitness background and Kevin’s experience as a competitive athlete and now triathlon swim coach helped us in the direction of this book. But no matter how educated one is in the realm of diet, health, and exercise, it all comes back to the basic facts: The nature of food in relation to weight management, health and fitness, and the nature of the human mind and behavior.

By staying grounded in reason and reality in this all-important realm, Healthy Mind Fit Body seeks to integrate the key aspects of living healthily and happily. We’ve made sure to fact-check various conflicting claims and steered clear of questionable claims about nutrition. This is something that most mainstream nutritionists have yet to fully consider. The disastrous results are quite apparent–for example, most Americans are overweight and about a
third are obese!

Clearly, all the present “experts” are either missing something or promoting the wrong things. Healthy Mind Fit Body seeks to remedy this problem.

We invite you to partake in the results!

Kevin & Wes

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