CONNECT: Putting the Pieces Together (Finally) 10/30/15

Putting the Pieces Together (Finally)

Over the last few weeks, more than a handful of you have asked that I take a moment to write and share the latest chapter of "my story"...recap my recent little jaunt through the streets of Chicago from earlier this month...something that any who have seen our "In Pursuit" board know has been a goal I've been pushing towards.  And though I'm incredibly honored that there's interest (by at least a couple of you), full disclosure, it's not been easy for me to sit down and hammer it out.  Of course, it's not for a lack of thoughts swirling in my head to pull from...but instead because (although it may shock some) writing about "me" in this forum pushes pretty far out of my comfort zone...it's taken more personal reflection than I'll probably admit...and frankly, just doesn't come as easily as it does to celebrate about "you".

So where do I start....well first, with a message of thanks to those that have pushed me to write this...I'm hopeful you'll enjoy reading as much as I gained from the reflection associated with writing......And second...a free pass to any that'd rather not trudge through my literary toilings...certainly no offense will be taken :)..feel free to skip to the announcement section below (don't forget to register for the Harvest Dinner or this year's Turkey Trot team).

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For as long as I can remember, I've considered myself an athlete...someone reliant upon body, mind, and spirit in pursuit of "something" greater.  Of course the "something" has changed, evolved, and grown over time, but my belief in needing all three (body, mind, spirit) to get closer to "it" hasn't.  And while my pursuit continues...and I know I won't get "there" till I get "there"...maybe surprising to some, I've never considered myself a runner, but instead often choose to run...and have even set running-specific goals, for the lessons it's continued to teach, and the ways it's helped me to strengthen (my body), sharpen (my mind), and enrich (my spirit) along the way...

I guess you could say breaking the 3 hour marathon mark has been a bit of a lifelong goal...or at least the primary athletic focus since 2010 when I first "publicly" stated it...not exactly sure why...maybe it's because I've always been inspired by my Dad's story of breaking his marathon goal by exactly 1 second...maybe it's because after my first marathon in '08, I knew it was something that was possible with a great deal of work..but not something I could just wing or rely on "natural" ability to achieve...or maybe it's because in my five failed attempts and the events leading up to each in the years precedingChicago 2015 (2:58:30), I've continued to learn more about myself and things I'm passionate about (health, training, nutrition, fitness, the importance of relationships, faith, community, etc.)...and have met so many great people, training partners, and  friends throughout.  

But when I look back...the "how I did it" isn't really all that different than anything we've talked of before......the pieces of the puzzle were the same...the elements that make them up..the same...it's just that this time around, I paid closer attention to them...acted upon them with more discipline, focus, and precision...

BODY: MOVE + FUEL + RECOVER - For years I've placed too much value on "harder" and not nearly enough on "smarter".  This year I made use of all of the resources available to me...and with the help of our team here and the various training systems we use, I closely monitored each training session and the stress (training load) each placed upon me...training almost exclusively with a watchful eye on heart rate (the body's objective window into the inner workings) instead of subjective "pace" as my guide.  I followed a systematic progression where I provided ample time for my body to establish a fitness "base" prior to encouraging it to "build" speed and strength via increased intensity, all while balancing and allowing the appropriate time to recover both in between workouts, and throughout training cycles (3 weeks up, 1 week easy, repeat x 4-5).  Although looking back, I probably could have done a better job adhering to my strength training routine (2x / wk), I made sure to jump in the treatment room whenever I was on the verge of breakdown or felt something not "right" (happened twice), and was so very fortunate to be able to rely on our PT's to help me get back on track and facilitate the recovery process, FIRST, prior to returning to intense training....the results?...The blue line below is indicative of fitness progress / gains from 5/27-10/12 (race day)...something I was able to complete injury free for the first time since I took up this type of training...maybe the tortoise was on to something with his slow and steady approach.

 

My FUEL choices moved from primarily to almost exclusively a whole-food, plant based selection, and for the first time since I began extensive marathon training I didn't "ache" post long run....I was somewhat surprised to finish a 19+ miler on more than 5 of the final 8 weekends in the season and still feel relatively fresh later in that given day...I guess I shouldn't be given the anti-inflammatory properties of this type of nutrition...but to take it one step further, I was very excited to get down to "race weight"...nearly 15 lbs lower than I started in January...without ever feeling hungry, all while completing LESS total training volume (mileage) than in years past....can only be attributed to one thing...the right mix of FUELING (actual myfitnesspal results below).

 

MIND: ENDURE - If I'm totally honest, in years past...I'd have to admit that I'd often slip mentally before physically.  I'd approach workouts with ONLY the end in mind...cutting a little off the front here and a little off the back there....I'd tell myself I'd listen to my body if I was aching..but wouldn't totally trust it and would default to cranking out more mileage just because "that's what the plan says to do"....I'd tell myself how I'd eat "almost vegan", but often almost turned out to be during the week with a junk binger on the weekend because "hey I just worked out really hard"....and what's worse...if / when I failed, I'd often be more worried about my pride than the ways in which to improve....

Enter the world of positive psychology...the power of mindset...theways to make stress your friend...the concepts of grit and resilience..and so many more....with the help of these "friends" and their teachings...my mind stayed (for the most part) focused in the moment....on incremental change...knowing full well that my actions in the moment would dictate my outcome in the end.

SPIRIT: CONNECT - I had the opportunity recently to attend a mindfulness meditation led by a Tibetan monk...and though much of what he spoke of was fascinating...the two things that stuck with me were 1) we are all connected by something much greater than each of us individually...and 2) faith above all is the most powerful thing in this world...A "believer" even before I attended, not sure I could agree anymore strongly.  

Throughout the training, and most especially on race day, there were so many people in this community I was pulling strength from.  If you've read this far, you're most assuredly one, and I'm not sure any words will do justice to the gratitude I feel towards each of you.  When the going got tough...as it always does...I thought of you...struggles you may have gone through and obstacles overcome....I prayed almost continuously, and especially when the "hurt" set in between miles 22-25 and I began to lose time while fighting with what I had left not to lose faith......it became a bit of a mantra for me, "I can do all things through God who strengthens me". With calves literally seizing on and off from mile 22 to 26.2, I'm convinced that your strength, prayers, and God saw me to the finish line right when I was supposed to arrive, in time to reconnect with a stranger I've only met once before on the sidelines of the Boston Marathon 2011, where he tells me I may have helped save his life (scoll to bottom of linked page), and in achievement of my goal, one step closer to "there".  Somethings aren't coincidence.

The 2015 Chicago marathon and events that led to it pushed my body...it pushed my mind...and it pushed my spirit...and when I crossed the finish line, arms outstretched in gratitude, it broke me emotionally, like only something you've emptied yourself for can.  Whether you know it or not, whether we've connected recently or not...you and yours helped push me through.  Should you be ready, I eagerly await the opportunity to repay the favor.

Happy Training,

-E

FUEL: 11/6/15 Meat as a Carcinogen - Relative Risk & Total Exposure

Relative Risk and Total Exposure

In case you haven't heard (maybe you went off the grid?) - processed meat has recently been classified as a carcinogen by the World Health Organization (WHO).....and what a story it has become.  Some cheered, some groaned and many put up the caution flag.  Now, if you've been reading these blog posts for a while you know that we are pretty big proponents of the simple dietary advice to "eat more plants".  After all, many different studies have shown that total plant consumption is linked to better health.  Whether it be the beneficial connection with prevention of vessel disease or the growing evidence that foods which trigger inflammation (including processed meat) are tied to diabetes or even the connections made between things like poor quality diet and anxiety/depression, it shouldn't be ignored.  In fact, a recent study showed that participants, especially women, who consumed the greatest number of fruits and veggies per day when they were young (9 servings had the most powerful effect) had the lowest levels of calcified plaque on tests done even 20 years later.

So why then was there so much backlash in the media when the WHO said that sufficient evidence existed to classify processed meat as a carcinogen?  In short, because, for many reasons, there probably should be.  In absolute terms, their statement is correct.....the evidence IS there, but it's a bit more nuanced than that.

For most folks, since we are exposed to many different risks every day, it's a question of relative risk and total exposure. For example, since the evidence of a link is strong enough to be considered causal (as per the experts who evaluated the research), it is accurate to say that processed meat consumption is a cause of cancer, the definition of a carcinogen.  Of course, the same can be said for smoking.....making it accurate to say they are the same.....they are both carcinogens.  However, and equally true, when compared to smoking, under typical exposures, smoking has a stronger link and is therefore a much higher RELATIVE risk. So, on a spectrum of known carcinogens, smoking would rank much higher....making it accurate to say that they are not the same....since the result largely depends on the exposure to the known risk.

Take for example the risk of an asteroid impact with earth:  Officially it IS a risk (with odds of about 75 million to 1) and so, by definition, it is the same as exposure to forces of nature (which sits at about 200,000 to 1) and heart disease (467 to 1). Yet, clearly, with such wildly different odds, the likelihood is very different.

So, even though smoking (leading to estimated 1 million cancer deaths per year) is a far riskier behavior than eating processed meat (leading to an estimated 34,000 cancer deaths per year) they are both carcinogens. In relative terms however, even though it is possible that with enough exposure, such as a person who eats low quality processed meat several times a day, compared to a person who had 1 puff of cigar to celebrate the birth of a friend's baby (not sure if that tradition still exists), it is a less potent risk.

Although I'm sure there will be continued developments in this and similar stories, with any luck the WHO classification story had the effect that any controversial topic can....it got us thinking and talking about it; because the more we do of that, the more likely we are to use evidence to formulate personal strategies to minimize the risks we face.

So although you won't hear us saying it's time to trade in that bacon for a smoking habit, you also won't hear us recommend you ignore the risks we face -- Low risk doesn't mean no risk -- with enough exposure, even low risk activities can generate big problems.  This is true in safety, this is true in health and, as unfortunate as it may seem for the bacon lovers.....it's true for food choices. The body is not a weak machine, if we give it what it needs (MOVE, FUEL, RECOVER,ENDURE, CONNECT), it will work well for many years......

FUEL: Move then FUEL

MOVE...then FUEL...

"stronger, happier people through better health"

In mid 2012 we decided it was time to take our programs geared for the adult population to the next level of specificity, and not only embrace the element of "MOVE" to improve strength & fitness (and ward off sickness & disease), but to act upon "MOVE" in such a way that would help clients to do so more efficiently....correctly and more freely...without pain...and with a continual focus on preventing injury.  We knew that if we could further incorporate some of the knowledge & experience our PT's had, and find a way to develop more specific programs, geared to the individual, even in a group model...we could continue to drive training innovation and greater results!

Of course, like any good evidence-focused group would...our team knew the critical nature of assessing the situation, and starting with a small pilot group, prior to rolling out and incorporating more globally into our training mix...and after promising results in the pilot, in late 2012, we encouraged (strongly twisted a few arms on occasion) all of our adult clients to complete a newly improved annual assessment, inclusive of the Functional Movement Screening (FMS)...a tool developed by physical therapists to identify movement efficiency...or lack thereof....and objectify injury risk...thereby allowing us to further develop more-specific programs based on the findings.

That year, and upon annual assessments entering 2013, we were a bit surprised to find almost 58% of our adult population to be in the high injury risk zone.  Fast forward two years with consistent individual progress checks and program modification...and we are incredibly pleased to announce a 25% reduction in the number of high-injury risk individuals in our adult client population! And although our work isn't done (it never is)..maybe it's not just about "moving"...but "moving in the right way...and in the right amount"..aka specificity of dosage!  An achievement for sure, but not time to celebrate just yet...

Earlier this year, as our team continued to dive into the data, we realized that it was time to really double down our efforts on "FUEL", as the results from this year's annual assessment uncovered that the metabolic health of our adult clientele was unfortunately no better off than that of the US population.  In fact, slightly more than 50% have (or in some cases had...more on that in a bit) at least one significantly elevated risk factor associated with poor metabolic efficiency (blood pressure, LDL cholesterol, triglycerides, glucose, BMI, waist circumference).  And since we've long known it's darn near impossible to exercise your way to total metabolic health....and that Fueling in the right way...and in the right amount...aka specificity of dosage...is the right way to tackle metabolic risk....we decided this would be the year!

So, in the first quarter of 2015, we decided we would repeat what has become a successful formula...assess regularly and start small.  And although most of you heard a piece of it when I visited your sessions last week and we discussed upcoming and consistent progress checks / re-assessments (I'll reach out to those who were MIA that day)...what we didn't get to talk about was the progress made on the other component of the formula....and the results of our pilot  "Metabolic Health Coaching" program...a 10 week initiative that focused on evidence-supported, whole-food & plant-based fueling strategies...INclusive dietary guidelines (vs. exclusive "diets")...learn-by-doing cooking demos...and unwavering social support.  We are incredibly excited for the progress this group has made, and although some are still finishing their initial 10 weeks, the results thus far have been nothing short of extraordinary....and inspiring!

Avg. Total Lbs. Lost	Avg. % Weight Lost	Avg. Total Cholesterol Reduction	Avg. LDL (Bad) Cholesterol Reduction	Avg. Triglyceride Reduction
10.04	4.32%	15.47%	11.35%	7.51%

But maybe most powerful is personally knowing so many of these participants who are literally fueling themselves from high risk to minimal...real people just like us...people that you train with...people you know...people that you too care so much about...people who are getting results and have developed a new outlook on what's ahead...and in their words....

"Down another pound! This program has given me a new healthy relationship with food.  After years of dieting there is something freeing about knowing nothing is off limits...The great support and helpful conversations made a huge impact and has helped me to make healthy choices" - Elizabeth Z.

"At first I was skeptical about becoming a plant based eater, but I found that if I prepare and make sure I always have fresh vegetables and fruits on hand, I can eat this way.  My red line numbers have dropped considerably and I no longer have a pain after eating." - Patti D.

If you or someone you care about is ready for the next phase...one that moves you to metabolically fit....and one that FUEL's so GOOD...I hope you'll consider spreading the word that we are too, and we're anxious to get started!  Click Here to get moving (and fueling).

Happy Training,

FUEL: March 20, 2015

Spoiler Summary: It can be years in the making....it can take a lot of soul searching to get organized and ready....it almost always takes consistent action over time.....and it's happening right now, sometimes quietly in the people you'd least expect.

What is the first image that pops into your head when you hear the word "achievement"?  Is it something fit for an athletic shoe company ad where a person crossing a finish line has arms raised high? Or maybe something more about the effort to achieve - like the image of a hand, clutching a cold, brightly-colored bottle of "ade" resting up against a sweaty brow as if to say "whew"?  Maybe it's a team of climbers reaching the summit of a snowy peak? Or the moment a team swarms the player who just did the winning "thing"?  But what about the person quietly making changes?  The person who's trying to make a comeback?  Are they the first image that you think of?  Me either. Until.....their story is sitting in front of you and you realize exactly how much work they've done.

 

I got an email recently from one of our coaches to share some good news about someone who had been working hard to make some changes.  After deciding she didn't have enough energy to keep up with her young family and her doctor urged her to take control of her health, she decided she was ready.  After looking at options and time constraints, she decided (30 days prior) to get after nutritional change. With the help of her coach, she made a strong effort to eat a higher quality diet, with a much higher percentage of plant-based foods and lower percentage of processed & sugary stuff......and 30 days later she is having success.  She's not only had a significant weight loss, she's also cut her "bad cholesterol" (LDL) in half and put herself into the lowest risk category on 4 of 5 key health metrics. Impressive.

Now, this is not some type of super-athlete. It is not a person who is working on lowering her 40 yard dash time or improving her vertical leap or maximizing her bench press.....I don't expect to see her cutting down the nets in Tampa early next month.....but this is definitely the face of achievement.  This is a person who is stronger and happier; this is a person who is enjoying the healthier version of herself - she was sick of being sick.....she knew she could do better and so she did. This is a person who decided to treat her health like an asset....and invest time and energy into making a more permanent change. She got serious, gained energy and lost stress. She lost some weight, set a strong example for her kids and drastically altered her risk of chronic disease in the process......her direct quote was: "This has been an amazing opportunity.  I'm loving life.  I cannot wait to see what is around the next corner." 

This person's image is probably not the first image that pops into our minds when we think of "achievement"....but maybe hers, and others who have tackled similar challenges should be.

 

It is amazing.  It is life changing.  It can be done.

FUEL: February 27, 2015

Continuing the dig - deep into America's eating habits

Spoiler Summary: Want to do your part to fix America's health crisis? FUEL (better) and MOVE (more)....could it really be that simple? Yes.

Q: What do you get when you assemble 75 of the country's leading researchers, educators and thinkers on the topic of nutrition all on the same team?  

A: A really long report about the way we currently fuel & move as it compares to the way the leading science says we should.

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In case you missed it, late last week the Scientific Report of the 2015 Dietary Guidelines Advisory Committee was released.  Although I'm sure the FUEL-geeks on my team were not the only ones who were interested in diving into the several hundred page report....it's probably fair to say that most people didn't consider it a must-read.

However, as boring as a scientific report might seem, it's an incredibly important document because it lays the foundation for the laws and regulations that will impact our food system.....what's easy to get, what it costs, etc.....and, because of the many ties between how we eat and how our bodies perform day in and day out, a major lever on our health and safety risks.

Even though you might read it for yourself (if you have a lot of spare time) - I figured the cliff's notes version might be helpful until then.

Problem: About 1/2 of all American Adults (117 Million) having at least one preventable chronic disease that is impacted by food and physical activity.

Evidence: On average, the US diet is low in vegetables, fruit and whole grains, and high in sodium, calories, saturated fat, refined grains and added sugars.

Evidence: A healthy dietary pattern is higher in vegetables, fruits, whole grains, low or non-fat dairy, seafood, legumes and nuts; moderate in alcohol (among adults); lower in red and processed meats; and low in sugar-sweetened foods and drinks and refined grains.

Evidence: Moderate to strong evidence demonstrates that healthy dietary patterns that are higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts and seeds and lower in calories and animal-based foods are associated with more favorable environmental outcomes

Evidence: Engage in at least 2.5 hours per week of moderate intensity aerobic physical activity or 1.25 hours of vigorous-intensity aerobic physical activity. For weight control, at least 1 hour a day of moderate to vigorous-intensity physical activity may be required.

Approach: Individual or small-group comprehensive lifestyle interventions that target diet and physical activity and are led by multidisciplinary professional teams provide optimal results in chronic disease risk reduction, weight loss and weight loss maintenance.

Recommendation: Seek regular advice from qualified health care providers to establish a personalized plan forprevention. As appropriate, engage with health professionals to address personal health risks that can be lowered with sound diet and physical activity, or participate in comprehensive lifestyle interventions.

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What's the bottom line?  It's a big problem. There are sizable gaps in the way we FUEL and MOVE. To help close the gaps we should eat more plants & move more. It also supports CONNECT, namely, there is strength in numbers so build healthy families and communities to succeed and last, it acknowledges that it can be complex and recommends having a personalized plan and a strong team of professionals around you.

Of course these are not the only things (there was even some support for the connection between black-coffee consumption and blood sugar control which we occasionally mention)....but these are the big items.  We're happy to answer your questions or get you a copy of the full report if your looking to do a deeper dive!

Have a great weekend,

Mike E.

FUEL: February 13, 2015

Digging for Common Roots: Where Simple Defeats Complex

     

Spoiler Summary: Improving the odds of success often means putting the evidence on your side.  The more the health & prevention picture comes into focus, the more clear the connections are.  This time, clues from lung disease.

Imagine the sensation of not being able to catch your breath. The need to inhale forcefully in order to get that "deep breath" you need, but never quite being able to.  Imagine always coughing - all year long, like having a chest cold that just won't go away....or getting out of breath at even the slightest physical exertion.  These are some of the common complaints associated with a group of lung disorders commonly called "Chronic Obstructive Pulmonary Disease" (COPD), something that impacts at least 15 million Americans and at last count (2011 data) was the third leading cause of death.  It's a nasty disease, a big burden and rightfully, something most would like to avoid if possible.

For years we've known that certain habits (smoking at the top of the list) and exposures (environmental pollutants) that irritate and inflame our respiratory system dramatically increase the odds of developing the disease. In fact, smoking is so closely tied with the disease (some studies suggest 80% of the risk) that research models use smoking rates to predict how common the disease is when good data isn't otherwise available.  The conclusion has always been: Stop irritating the system (quit smoking & reduce exposures) to lower your risk of COPD.....and it's been a good approach that has helped many people lower their risk; but when something continues to kill nearly 150,000 Americans each year, there's clearly more work to be done.

The more we learn about the chronic diseases we face (7 of the top 10 causes of death and 86% of the nation's health care dollars spent according to CDC), the more we realize that they have common traits.....and if they have common traits, maybe they have common influences? Maybe they have common causes? If so, they likely have common solutions. Could lung disease really tell us something or support what we know about other diseases too? As it turns out, it seems so.

Many of the common diseases, conditions and syndromes we face appear to share markings of inflammation - damage arising from a system that has been irritated over and over and over.  Heart disease has this marker (#1 killer), many forms of cancer have this marker (#2 killer) and lung disease has this marker (#3 killer); but that's not all. In addition to these big killers, diseases that are not as lethal but significantly impact our quality of life also have this marker. For example, joint disease has this marker (27 million Americans), back pain has this marker (80% will experience at least once) and obesity has this marker (78 million Americans).

What if there were a common and relatively simple (not easy per se, but not complex) way to lower the irritation on the body.  Would the conditions we face also be less likely?  This too seems so.

Better quality nutrition (simplified as: diets high in plant sources, low in processed foods) can help lower heart disease, cancer and obesity rates.  More recently evidence has shown that better quality nutrition can also help with joint pain and back pain - not only by lowering weight, but also by improving the body's resilience through lowered inflammation and improved circulation....but what about something tied to a conclusive stressor like lung disease and its tie to smoking?  If repetitive irritation was really important, and quality nutrition had such a big role to play in lowering the irritation, wouldn't it also impact COPD?

Again, as it turns out, YES!  In research published this weekon more than 100,000 citizens over a 15 year period, results showed that better quality nutrition was closely associated with a significantly lower risk of COPD; more evidence that high quality FUEL can help build a body that is more resilient against the stressors we face.

The study concluded (paraphrased): "A diet high in whole grains & "good" fats and low in processed meat, refined grains & sugary drinks was associated with a lower risk of COPD. These findings support a healthy diet to help prevent COPD."

Get at the root: Eat more plants; avoid the processed items whenever you can and give your body the FUEL it needs to win....you might be surprised at how far it can take you.

Have a great weekend,

Mike E.

FUEL: December 19, 2014

Fuel Good to Feel Good.....Year in Review Part II

Spoiler summary: The body is an amazing thing and if you give it the right fuel, it can be even more amazing...

It had been a few months since I last saw Mr. C.  The last time we crossed paths he was making plans for a major change.  The way he tells it, he and his doctor had been working hard to keep a chronic condition under control but it felt a bit like a losing battle, as the dosage and number of medications steadily crept up.....and with a rather grim prognosis about a serious injury from another member of his medical team, he knew it was time to get to the root of the matter......but he also knew it wouldn't be easy.

Mr. C was wise enough to know that making a major change would be nearly impossible if he wasn't fully committed to it.....and he knew himself well enough to know that he couldn't possibly be fully committed to it if he didn't understand the details: how to go about it, what type of results he could expect and the amount of work it would entail.  So he set out to educate himself; and ready himself for the challenge ahead.

He read and he researched and he read some more, ultimately settling on an approach that he believed had a strong foundation of evidence and the type of results he was after. The more he learned, the more he was convinced that he could do it.....and that it was totally worth the effort.  And so, just a few months ago, with a list of challenges at least as long as the next guy, Mr. C decided to make a bet (on himself).  He started with some nutritional changes and it went well.  As his body got the nutrients it so badly needed, it started to rid itself of extra weight that it didn't.....and even better, his body began to heal.  Mr. C got to experience the enormously positive look of shock on his doctor's face as he beat expected-milestone after expected-milestone as they watched his injury heal faster than expected.  Mr. C got to experience the enormously positive sense of satisfaction at taking control of his health, coming off medications while losing eighty....yes 80 pounds (even while unable to exercise much).  And finally, perhaps better than anything, Mr. C got to feel the enormously positive sense of pride in knowing his effort made a difference in someone else's life as he watched his family, now inspired, get on a path toward similar results.  

When I saw Mr. C last week he was smiling and energetic as we stood in the hallway and talked....he was upbeat, positive and excited to share his story with others who could benefit - exactly what you'd expect from someone who just took a major step forward on the journey toward health.

Want to know what Mr. C did to pull off such amazing results?  Well, if we had to put it into 3 words we would say it this way:  Eat more plants.  But since you might want a few more details than that, here are a few of the studies we've been following this year in the area of ELEMENT #2 - FUEL

Certain foods have been in the health research this year such as: coffee (hint: the right dose matters) as well as strawberries in relationship to cancer and tomatoes (even in pill form) in relationship to heart disease.  Other foods have been shown to help with tissue stress and recovery after exercise including watercress and watermelon.

In addition, plant based diet has made a strong showing in relationship to abnormal blood pressure, lowering inflammation, and as part of "lifestyle medicine" on the whole (including a review of randomized controlled studies).

Some foods have continued to pop-up in the AVOID category including: trans-fat in relationship to memory loss in men and sugar where new research shows a relationship to abnormal blood pressure (maybe even more than salt!).

Finally, the link between our eating habits, our gut biome (in cases of obesity and diabetes) and our common struggles continues to strengthen; enough so that the US Preventative Taskforce recommends getting a knowledgeable coach.

And if you've read all that and you're still looking for more......just let us know.

Have a great week,

Mike E.

FUEL: April 18, 2014

Fueling to ENDURE, Getting Specific

Spoiler Summary - Eating foods that are "low inflammatory" may improve your body and mind's resilience to the effects of stress.

Over the last couple of weeks, I've been talking about stress - one of those "things we love to hate" in life, but something we all have.  Two weeks ago I tried to show some of the science behind why some experts are starting to change their stance on stress - that it's not always a bad thing.....and that how we view, label and internalize it matters to how both our brain and bodies manage it.

Last week, I stepped a little further down the lane, with a review of some of the evidence that shows how nutrition appears to be tied to whether the stresses of life manifest as a disease. I referenced the findings of several different studies that each concluded that persons with sub-optimal diets were at greater odds of developing stress-related disease and that those with more near-optimal diets had reduced risk.

So the natural question becomes - what is the optimal stress-muting diet?

To answer this question, we go back to the evidence which had a few consistent themes:

- People who had dietary patterns that featured many highly processed foods were at much greater odds of a stress-related disorder

- People who had dietary patterns that lacked fruit/vegetable consumption were at much greater odds of a stress-related disorder

- People who had dietary patterns that were considered "low-inflammatory" appeared to have some protection against stress-related disorders.

So, this loosely translates to:  Eat many low-inflammatory foods and try to avoid (or significantly limit) highly processed foods or meals that don't incorporate fruit/veggies prominently. According to the University of Wisconsin School of Medicine and Public Health, an "anti-inflammation diet" follows three basic principles:

1. Avoid unhealthy fats. Trans-fats and fats that are high in omega-6 fatty acids cause inflammation. These fats are found in many animal products and in any foods designed to have a long shelf life. Mono-unsaturated fats, like olive oil, are better choices. Omega-3 fats, like fish oil and flax oil, are especially good for decreasing inflammation.

2. Eat fruits and vegetables. Many studies are showing that a diet high in fruits and vegetables is good for decreasing inflammation. The more servings eaten, the better. Eight to 10 servings per day is a good goal.

3. Eat fiber. Diets high in fiber are shown to help to decrease inflammation. A good goal is about 30 grams a day, ideally from a diet rich in whole grains, fruits, and vegetables.      

Where should you begin? Unfortunately, it's never as simple as one-size-fits-all.  If your fuel-mix needs to be changed, you have to come up with the formula that both works (is effective) and works for you (is doable).  Maybe you can incorporate more fruits and veggies into your consumption patterns - this gives the inflammation lowering effects listed in principle #2 and the fiber listed in #3.  If not, maybe you'll do better to "avoid" as listed in principle #1.  If you're committed to the end-goal, like most, you'll find a way.

Need an example?  Just this week I got forwarded a note from someone who I had previously talked with about a condition that, much like the stress-studies quoted had been tied to inflammation.  He was ready to make a change and pulled in a colleague who was up against a similar thing. They decided to take their health head on, starting with a significant dietary change (using an approach that is very similar to the principles listed above).  The results? In less than 2 months, they both reported significant weight loss (20 or more lbs) and major changes in how their doctors were approaching their care (reduced or off medications, etc).  Pretty awesome - but NOT as surprising as it might seem.  

Of course, diet is not the only thing that can lead to increased inflammation.  A strong and active body is a better producer of certain proteins that limit inflammation than a sedentary one and exercise is well known for its effects on stress-modulation.  In addition, smoking and central (belly) obesity are known to increase inflammation.  But, like most things, FUEL is an important factor.  With a solid plan that puts the science on our side and support of friends and family it CAN be done. We're ready to talk more when you are.

Have a great week,

Mike E

FUEL: April 25, 2014

Paralyzed by the BURGER

Posted on February 24, 2014 by Eric Eisenhart

For as a long as I can remember, I’ve (from time to time) experienced the feelings some might describe as anxiety.  As a kid, I never really knew what anxiety “felt like”, and even today the only way I’ve been able to describe it is to imagine you’re taking a deep breath and for some reason can’t open up your lungs enough to get that good, full, oxygenated feeling.    It wasn’t really anything I worried about until I was old enough to know it “wasn’t normal”….and by the time I was in sixth grade, it had gotten so deeply ingrained into “mental game” that it damn near consumed me in vigorous competition.  In fact, I’d get so wrapped up in worrying about it, that any time the going got tough (in a youth wrestling match)…I’d find myself worried I couldn’t breath….and eventually allowed a downward spiral from there…..the concern would push me into a state of exercise induced asthma…and eventually I REALLY couldn’t breath….almost paralyzed until I could regain control of my mind and force it to regain control of my body.

The episodes drove a concerned young athlete and a set of worried parents to seek answers…..and after numerous doctor visits and cardiology tests, it was determined that I have mitral valve prolapse (click link if interested), and one of the main side-effects was “shortness of breath”….and so it seemed our questions were answered.  And since, with a bit more mental ease….I’ve worked through the anxiety like symptoms and couldn’t tell you the last time I’ve experienced them as a result of vigorous exercise.  Maybe it’s because I have a better understanding of what was going on…maybe it’s because multiple doctors have told me I have no more risk than anyone when taking on vigorous activity….or maybe it’s because at this point, through enough repetition without tragic outcome…I’ve learned the human body is incredibly resilient (mine not being an exception) and has far more to give than most of us think, or allow.  And believe it or not….even through maximum exertion cardiac stress tests, more than my fair share of high intensity workouts through collegiate athletics and the last 7 years competing in endurance sports (marathon, triathlon)….I’ve not had one single exercise induced episode……..BUT

….from time to time, they still occur during the “normal” day.  WHY….is it the mitral valve prolapse?

Well – I’m not a cardiologist….but over the last couple of years (since my last cardiologist visit just prior to my first Boston Marathon when I was told “don’t come back…if I had more patients like you, I’d be out of business”) I’ve keeping a relatively close eye on the trend of when the feelings come on.  And it seems as though two things tend to serve as a catalyst for the all-too familiar anxiety, tightness of chest, and lack of adequate breath that I got as a young athlete.

1) STRESS – shocking I know – but more on this at another time

2) Low-Grade Fuel – as in food intake.  If you’re someone who typically eats pretty healthy….with the majority of your diet coming from plant-based foods…..you know what it feels like to fall of the wagon and pay for it.  If on the other hand, you’re yet to get on that wagon and are like the roughly 97% of American’s who (according to the journal of nutrition) don’t consume enough daily fiber….you’re probably yet to experience what I’m talking about, after all…hard to fall off a wagon that doesn’t exist yet in your life (never too late to start FYI).  But for me, this past weekend….not only did I “fall off the wagon”….I took a swan dive off the very tippy top.  I let Saturday get away from me….exercised vigorously in the morning (7+ miles, then High Intensity Strength Intervals for 30 min)…had a sensible breakfast…and went back to a work project that required a bit of physical labor….and by the time I got home, I was starving for calories….and craving total crap food….a burger with all the fixings (it happens).  And with almost zero convincing of the 8.5 mo pregnant wife to go out and “not cook”….we went, and down down I fell…feeling the repercussions since (just now subsiding, now Monday and 48 hours later). So…it got me thinking.

I remember sitting through a lecture a few years back by famous Dr. Caldwell Esselstyn who boldly told his audience (many physicians, health professionals, HR representatives, fitness professionals, etc.) that we should “only consume everything in moderation if we ONLY want a moderate heart attack”…and further explained the effects that animal protein has on temporarily damaging our artery’s endothelial cells, and inhibit their use of nitric oxide (a vascular dilator that allows the artery to relax and widen).  It was a powerful statement and one I’ve not forgotten…yet consistently heard from other nutritional experts…like one of my favorites Michael Greger who quoted research stating a single meal primarily comprised of animal protein and fat can paralyze the arteries and restrict blood flow (see video HERE).  And so I wonder…..could part of the reason that we (I) feel so crappy after falling off the wagon be related to damaged endothelial cells and temporarily constricted arteries and blood flow…..hmm doesn’t seem like too far of a stretch….back to the books to learn more!