HAVYK Sliders - Core training with lots of fun!

Thought of posting some video clips of an awesome training tool I bought from HAVYK recently. I've been wanting to get a pair of these unique tools to incorporate in training for my clients. When I tried the HAVYK Sliders, I was overjoyed and loved these well-constructed training tool. Most of my clients love it, and I have to admit these pair of little sliders will rip your core muscles like never before. 

There are so many more effective safer methods to train your core muscles. It's not just about abs flexion doing sit ups and crunches, and for some clients, it may further aggravate the underlying muscle imbalances and back problems. Core muscles is not about the visible 6 pack abs you see with naked eyes, it's the entire 'belt-like' anterior, posterior and obliques chain. For most people, the focus on training the prime mover large muscle groups is overrated, and the stabilizers to injury prevented is well ignored. Thus, risk of injuries increase the longer you over developed the large muscles and left out the crucial stabilizer muscles, muscle imbalances in inevitable, especially non-functional isolated training.

Your brain and nervous system constantly controls and communicate with all your muscular systems. The neuromuscular systems is in fact part of your core muscular systems. Poor or dysfunctional brain and nervous system controls will result in weak core muscular system. You could be well-built as a MMA fighter with solid 6 pack abs, but if you are mentality or emotionally weak during that point of time (E.g, You just heard the news of your dad passed away), your core muscular system will be weakened and likely to lose the fight. 

Anyhow, I hereby present to you some of the fun training drills using HAVYK Sliders. Any of you interested in HAVYK products, you can check out their website below. I will try to post more videos of Sliders workout videos in near future. Finally, thanks to HAVYK for the shirts they gave to me as a gift. Kudos to your entire team, UFC is lucky to have you guys training their team. Keep up the awesome work! 

http://havyk.net/

One of best training tools ever! HAVYK Sliders

Slider Crawling Plank

Slider Crawling Plank w/ Jacknife

Slider - Oblique Plank w/ Jacknife

Slider - Single leg Lunge w/ Kettlebell Press

Wheat, Gluten and You - Are we eating the same grain? (Part 5)

In today's final post on wheat, I will discuss discuss about the brain, additional various anti-bodies tests and alternative ways to replace eating wheat or gluten based foods. By the end of this entire post, you will decide if wheat is an ideal addition to your diet, or is it safe for human consumption.

I just met a new friend who is from nutrition medicine background in Sydney. It was nice to bump into a nutritionist not from the mainstream. Most diet and nutrition topics discussed, we had mutual agreement. She spent a lot of time reading medical and nutrition journals, similar to what I do during my free time, and she too, is a Malaysian.

From a random stroll along shopping malls or along the busy streets of Sydney city, I have to admit that it is no longer easy to find one who is in shape and without pot belly, it should I say wheat belly. Even though there are far more restaurants and products selling gluten free foods and meals, but it is obvious that the staple meals in this country, is loaded with sugars and wheat. In fact, most industrialized nations can't seem to stay away from wheat and sugars addiction. When you combined both sugars and wheat, the addiction is amplified and further destroy your hormones and metabolism.

In Australia, it is common that the 'side dish' simply contains so called whole wheat bread. It is very common for any meal which you ordered, doesn't matter in fancy restaurants or cafes, it always come with a piece of bread. Even without the absence of visible wheat based foods, most people here is not aware of hidden wheat as one of the ingredients in foods such as soy sauce, dressings and even sushi wraps.

Couple days back, someone I know asked me if coffee accelerate aging worst then wheat. Well, in a way, from various journals published, wheat triumphed the most consumed beverage in the world. As sugar (fructose) causes AGE ( advanced glycation end products) about 6-7 times more then glucose, it is being assumed that wheat destroys blood sugar and cells aging even far worst. These nasty little compounds called AGEs speed up the aging process in your body including damage over time to your organs, your joints, and of course, wrinkled skin.

Diabetic patients tend to look older then their actual age, and some of these people do not age well, and poor blood sugar regulation from wheat consumption will further increase production of AGEs. We have more people suffer from diabetes then ever before, and the consumption of wheat based foods is almost every corner where foods are made and sold.

We have been told that whole wheat is healthy and endorsed by USDA to eat 6-7 meals of grains ( including wheat) daily. What people doesn't know, is wheat contain a specific compound called Amylopectin-A, and it is virtually not found in any carbohydrates based foods. This compound will spike blood sugar even higher then table sugars, causing further insulin and leptin dsyregulation. One way to find out, do a glucometer test after 45 mins of eating couple slices of whole wheat bread, you will be surprised.

It's simple math, the more wheat based foods you eat, the more blood sugar dsyregulation, the further your body age biologically. High body fat, wrinkles, skin problems, joints pain, cravings, you name it. Most people tend to blame old age for these physical manifestations. "I'm getting older" or "It's normal we as reach 40's or 50's". 

Put cellular aging aside. When one consume wheat based foods, your pancreas will pump more insulin, and over time, the sensitivity of your cells responding to these vital hormones become less sensitive, and on the verge of developing insulin resistance and thus, diabetes. Wheat, most grains, sugars, refined carbs are the primary cause of diabetes and insulin resistance. And of course, chronic stress and poor sleep wake cycles further dampen the blood sugar regulation, apart from high levels of inflammation. Combination of these factors, will provide you the recipe to destroy your pancreas and hormones, and Diabetes Type 2 is inevitable.

As some people who might think that wheat or gluten is safe to consume even though they are not officially 'gluten intolerant' or 'gluten sensitive', there are more then 100 published studies which showed that this food can cause inflammation in the digestive system and other areas in the body too. Apart from poking holes in the gut, u single handedly damage your digestive system and set up a condition called autoimmune disease. Unless, you are on some sort of mission to achieve an all out wheat loaded diet, or your parents force you to eat breads, pasta and sandwiches all the time. 

In the last 50-60 years ago, excessive hybridization of wheat resulted in hundreds if not thousands of new gluten molecules. No longer the bread Jesus ate, we are eating so called staple food which is linked to more then 300 health symptoms, and most conventional health and diet professionals have no clue whatsoever about this devastating dilemma. From eating butter and animal based foods to huge change of eating grains based foods, we have shifted so far away from ancestral way of eating. From saturated fats and cholesterol foods to refined carbs and sugars, we are doing this to ourselves, no thanks to the ones who endorsed the 'heart-healthy foods' products.

  

Is that all? Another reason to stay away from wheat is the anti-nutrients which are naturally occurring in the wheat plant. One of these anti-nutrients is called phytates, which blocks the absorption in your body of certain vital minerals like zinc, iron, manganese and calcium. If you consume wheat often, this could be harmful to your body in terms of malnutrition. Imagine the western diet  consist of cereals, sandwich and pasta from morning till evening meals. Of course, I did mentioned in previous post about lectins as the other problems for human consumption and also anti-nutrients.

Finally, a compound called ATI (amylase trypsin inhibitor), seemed to be another addition to a long list of problems with wheat. Supposely a defense mechanism of the plant to fend off insects and other predators, just like lectins, ATI is pro-inflammatory and causes intestinal inflammation and attack the gut. The cereals and breads you eat every single meal, trigger cytokines in cells which further damage the gut, in addition to what gliadin and lectins had done to the digestive systems. This enzyme actually inhibit pancreatic enzymatic release, as it shuts down a person pancreas and prevent them from being able to digest. Just think of this for a moment. Mother nature created a seed and a legume, in this case wheat, to preserve the species and don't really want them to be eaten and digested. It makes sense why these plants contain chemicals which prevent humans from properly break it down.

Remember, most people relate gluten only for celiac patients. Overwhelming studies were published over and over again, hundreds of them available for health and nutrition professionals to read and understand what is happening, to further help their patients. NCGS (non-celiac gluten sensitivity) is far more prevalent amongst population then celiac autoimmunity, and more doctors and health related professionals including dietitians and nutritionists and even personal trainers, need to know the impact of wheat and grains which contain anti-nutrients and gluten.

In my own opinion, I still think that there are other compounds which is still undiscovered by scientists and pHD researchers on the current genetically altered wheat. I think we have a solid case here to oppose against eating wheat based foods and other similar gluten containing grains. A food which is not fit for human consumption, especially long term ingestion of these harmful compounds. But again, wheat or gluten may affect one person more then the other, as different individuals have different sensitivity towards this food. I guess the gluteomorphine is getting deep down into most people's addiction on eating wheat. Some may quit cold turkey, some may have to go through withdrawal symptoms such as fever, irritability, cravings, etc. Going gluten-free for the first 2 weeks would be a very good start for most beginners, listen to your body, and if you notice huge improvements about how you feel and losing weight, it's all up to you to decide how much you want it for yourself, in this case, it's your own health, physical outlook and how great you can feel. 

Journals: ATI (amylase trypsin inhibitors) in wheat
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3526354/
http://www.ncbi.nlm.nih.gov/pubmed/23623873
http://www.ncbi.nlm.nih.gov/pubmed/23209313
http://blogs.scientificamerican.com/guest-blog/2013/03/04/gluten-sensitivity-what-does-it-really-mean/
http://jem.rupress.org/content/209/13/2395.full
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3820047/

Nutritious gluten-free breakfast while on vacation - No cooking required

As most people tend to grab hotel provided breakfast while on vacation, hitting fast food meals and coffee on-the-go with donut or sandwich seemed to be a popular yet common morning meal for a lot of travellers.

As holiday mood sets in, most vacationers tend to be slacking when comes to foods and planning for their meals. "I'm on holiday, I want to eat whatever I want". Of course it would be nice to try some of the local foods in the foreign city you visit, but making a quick nutritious gluten free morning meal would be important for daytime energy fuel and boosting your hormones and mood without bloating your gut and making your feel lousy and sluggish hours after that.

The mentality of having paid for the hotel breakfast and not to waste money, indirectly made you consume inflammatory fat gaining foods while your sympathetic nervous system trying to detox and burn fat in the morning and throughout the day. The hotel I stayed in, provided paid breakfast, and guess what, it's cereals and milk only.  Oh boy, that's a bad choice of meal one would consume before heading out exploring the city you travel.

If you observe in most cities you travel, you will notice many more coffee shops and cafes selling wheat based foods and caffeinated beverages. I guess many more people are on demand for fake energy surge to get their day going.

Anyhow, below are some of the common foods to avoid while on vacation especially during morning and daytime.

- sausages & ham

- corn

- wheat or gluten based foods

- Foods cooked or fried with vegetables oil

- cereals

- Commercial pasteurized milk

- donuts 

- Commercial coffee

- Peanuts

- artificial sweeteners 

Breakfast 1: avocado, maca powder and organic raw honey(quarter teaspoon).

If you can't buy maca powder in the city u visit, try pack it in a small tupperware.

Breakfast 2: Coconut oil and organic butter. Try pour some coconut oil in a small bottle when you travel, and getting organic butter these days in most industrialized cities is not that difficult. Bring a tablespoon when you travel, and try a tablespoon of coconut oil and butter if you don't experience nausea or tummy rejection due to sluggish bile production. Drink some lemon water, as it would help thin the bile and ease the break down of fats a little bit better. If coconut oil if unbearable for some of you, try half banana or some blueberries immediately after these healthy fats consumption, as it would take away the aftertaste. 

Fertility libido mood boosting whole foods - what high cholesterol?

It's loaded with cholesterol and saturated fats. The villain of foods and cause of heart disease, remember? That's what we have been brainwashed and having this phobia since this whole scam started decades ago.

Eskimos and most primitive tribes and population thrive and lived on these foods for hundreds if not thousands of years. Our caveman ancestors have been eating primarily animal based foods for as long humans step foot on the planet earth.

Its sumptuous, nutritious, and packed with saturated fats and cholesterol! And guess what, it's not going to kill you, but it's going to protect your heart and prevent you from cancer and other degenerative diseases. It's what your body needs for survival, growth, repair and nourishment.

Remember when you eat a meal of grass fed steak and felt good and satiety after that? Compared to eating sandwich or pizza and felt bloated and lousy, and for some people, it's like being hit by a bus!

Your body will never lie to you, always remember that. Your body is always constantly signaling to you what is going on and symptoms are manifestation of an underlying dysfunctions or disorders in the body. No one will know better then you, not even doctors nor nutritionists.

When you eat a food or meal, you should not feel bloated, gassy nor any other GI tract discomfort or even getting a headache. If you eat a meal and dip to hypoglycemic, its a sign your insulin secretion is way too high and blood sugar dsyregulation. Remember, your body is not a dumpster nor junk box. Eat for energy, vitality and immunity.

Fresh raw oysters

Peri winkles

Sea urchin roe

Moreton bay bugs 

Baby octopus

Pastured free range eggs

Dark orange yolk - pastured chickens high in beta carotene diet 

Biodynamic pastured eggs

Biodynamic organic butter

High Quality Cod Liver Oil - Which products to choose?

By the time I finished writing this post, I will be in a germtube off to another city in australia. While I'm keystroking my mobile right now, it is obvious most flight passengers at the airport are bloated, overweight, and suffer from gut inflammation. You can see practically see the tissues inflamed from the amount of inflammatory foods ingested meal in meal out. It's a highly inflammatory driven diet which almost everyone here in australia is eating. From a supposedly healthy sports enthusiast nation, to an overweight gut inflamed population blooming country, the addiction of wheat and sugars are getting to the core of the leptin regulation affecting daily dose of cravings.

Today, a quick short post about one of the better products of cod liver oil. In my honest point of view, it is my favorite, if not the best cod liver oil product. As most cod liver oil products are processed and contaminated with mercury and other chemicals, I have to admit that it is not easy to find high quality cod liver oil products. 

Due to poor nutrition assimiliation from daily typical inflammatory diet, depletion of vital nutrients such as vitamin d, k2, omega 3 and beneficial gut bacteria are common. Eating processed foods and sugars will further rob off our vital minerals and nutrients stressing out of immune system and GI tract.

As I've personally tried quite a number of cod liver oil products, let's just say that I'm very satisfied with Green Pastures family owned high quality traditionally made fermented cod liver oil. I think it is the only fermented cod liver oil products available on the market. I may be wrong, but do let me know if you come across any other similar products.

Some may ask, why is cod liver oil important and beneficial? It's simple, one of the most nutrient dense foods on the planet is the animal liver. Of course I'm talking about healthy clean animal's liver which has low amounts of toxins contamination. It is an awesome addition to the diet supplementation in regards to fertility, mental, neurogical, bones and immune health in particular.

For growing kids, this would arguably be a great supplement for every aspect of physiological development and growth. Me myself is a huge fan of organ meats especially liver.

Energy bars - Look out for these ingredients!

I know that sometimes meal bars or energy protein bars could be useful during emergency meals or when food is not available at certain times or when travelling. Me myself, although wouldn't really recommend energy, protein nor meal bars to my clients or people I know, unless they can get high quality organic raw bars products. 

Although not many brands sell these types of bars, I would still advocate people to prepare their own meals at all times, if not, most of the meals which they possibly could. Unless you are on some form of survival trip or going on long days of camping event, not being able to well prepare your meals is just another lame excuse of not eating organic whole foods. 

Personally, I have seen too many fitness enthusiasts and  so called 'bodybuilders' overdosing on these bars, claiming that they need additional energy or protein from these bars. First off, most of these commercially sold bars are highly processed and loaded with preservatives, sugars, soy and artificial chemicals. Even for some of these 'organic' bars products, claim to have certain organic ingredients or 50% organically grown ingredients. For most consumers, it will be perceived as healthy and safe to eat. 

As I've blogged before in previous posts about protein bars, I will point out on couple of ingredients to avoid when choosing your energy bars. You may be shocked to find out what's in your favorite protein or meal bars you have been eating for years. And to be honest, these bars are not cheap too, some of the brands may cost you more then a small meal of whole foods. I've known some people who swear by these protein and energy bars daily, making these so called foods as their daily staple and an excuse not to consume real foods. Meanwhile, I would like to thank my buddy for giving me these extra bars to write this review and for whoever loves munching on these bars, be aware of toxic hidden ingredients which may do more harm then good to your body and health. 

P/S: These bars are for small kids! 

On the front of this product, it is printed as "Superfood", "Omega 3", "Berries" and "Real Fruit". Pretty good marketing endorsement. 

Now, let's look at the back of the ingredients. Brown rice syrup as 1st ingredient? That's refined sugar! Dried sweetened cranberries and blueberries? Any fruit which is dried and sweetened is high glycemic and high in sugar content. This bar contain 36g of whopping carbs! Your blood sugar will go rocket sky high and insulin levels will make you go hypoglycemic after ingestion of this bar. Another ingredient is oat flour, more refined carbs! Finally, arguably the worst ingredient in any food products, SOY! Soy butter, soy oil in superfood bar? Sounds more like Estrogenic Infertility bar.

Next, this bar looks like a healthier form of energy bar product, from the first look. "Made with Organic Rolled Oats", how bad can it be right? Printed "Oatmeal, Raisin Walnut", it's all whole food ingredients right? 

Moment of truth. 1st ingredient, Brown Rice Syrup, it's refined sugar. Next ingredients will blow you away if you are concern about fertility, erectile dsyfunction and estrogen levels in the body. Soy Protein Isolate is one of the worst form of processed soy based ingedient. Rice flour, rice starch, cane syrup, will further increase glycemic index of the food product with more sugar content.  An insane 43g of carbs in a serving! Your immune system will be suppressed for the entire day and night. If you look carefully, there are additional soybean ingredients (soy flour & soy butter and oil). Apart from sugar loaded and soy madness in this bar, it doesnt matter if it taste delicious or contain 10g of protein. This is a highly estrogenic yet refined carbs laden food product. Wonder why high body fat and suffering from man boobs and ED problems?