People ask me all the time: “What should I eat?” The answer is food, real food. That means relatively untouched plants and animals for the most part—foods that are processed as little as possible. The key is to stay in the outside aisles of the grocery store, where the fruits, vegetables, nuts, seeds, meats, poultry and fish usually are.

The goal is to eat whole foods.  And the important elements to keep in mind when focusing on nutrition are proteins, carbohydrates, and fats, all of which your body requires for daily performance, a healthy immune system, and mental clarity. Now you might be thinking: “I don’t get sick often and my brain works just fine. I just want to lose some weight.” Good, because the same answer applies. Your body wants proteins, carbohydrates, fats, vitamins, minerals and water. If you’re getting all of these nutrients, you won’t be hungry, and if you’re not hungry, then you won’t overeat; if you don’t overeat, you won’t be overweight. Simple enough? Great! Let’s explore what types of foods you should be eating to satisfy each of these major food groups:

CALORIES

    Calories are the fuel and energy source for the human body. Nutrient-rich calories provide energy you can actually feel. Nutrient rich calories are those high in vitamins and minerals (micronutrients). They act as your body’s fuel, allowing your brain, muscles, organs and nervous system to function at optimum levels. Calories should come from the proper combination of carbohydrates, proteins, and fats (macronutrients).

CARBS

    What is a good carbohydrate? The short answer is: vegetables and fruits, in that order. A good carbohydrate is one that is rich in micronutrients such as vitamins and minerals. These carbohydrates also tend to be anti-inflammatory, which means they help reduce the risk of disease and ward off illness. If you’re a fan of beans don’t worry they’re healthy. Just find the least processed version of beans possible. A little brown rice, quinoa or oatmeal won’t kill you either; just limit your intake of grains to times when you anticipate needing extra energy due to working out or other performance enhancing activities. Generally avoid wheat, barley and rye because they are high in gluten and many people have an intolerance to gluten without knowing it. If you eat wheat and feel great that’s fine, but it shouldn’t be a dominant food for anyone because it has several negative impacts on other nutrient absorption.

PROTEINS

    Proteins are the building blocks of all the parts of your body. Your muscles, your brain, your organs, your tissues—all depend on you consuming a sufficient amount of protein. Most experts tend to agree the amount of protein you consume should be between 0.7 and 1 gram per pound of lean body mass. That means if you weigh 200lbs and you are at 20% body fat, you have 160lbs of lean body mass. You should therefore eat roughly 160 grams of protein per day. Choosing proteins with healthier fats in them like Wild Alaskan Salmon,  Atlantic Mackerel or other small to medium size fish that don’t spend their lives swimming in deep seas absorbing toxic metals, would be ideal.

When it comes to red meat and poultry, one should be looking for the organic, grass-fed or free range options whenever available. Yes, it’s more expensive to eat healthy and organic, but would you rather spend the money on doctor bills in the future or on food in the present? Studies have shown that free roaming, grass fed beef is rich in omega-3 fatty acids, which can help the metabolism and brain function more efficiently as well as reduce the risk of heart disease. The standard corporate farms keep cows in small cages where they are fed an unnatural diet of corn and grains, decreasing their immunity (often triggering the use of antibiotics) and increasing unhealthy high fat compositions. This beef has been shown to be associated with all types of problems, including increased risk of cancer, stroke and heart disease.

FATS

    When it comes to fats, we are looking for those high in Omega fatty acids, specifically Omega 3’s because Omega 6’s are more abundant in most American diets; Omega 9’s are not essential because your body can make them as needed. Nuts and seeds, especially chia seeds and walnuts, are excellent options. When it comes to vegetable fat sources, avocados are another great vitamin, mineral and Omega 3-rich option.

    Now, oils are interesting. Many people use canola oil, which is low in saturated fat compared to some other oils, yet it has a relatively high burning temperature. The only problem with canola oil is that it is derived from an inedible and toxic rapeseed plant containing large amounts of erucic acid (a known toxin). The only way to make rapeseed oil (canola) edible for humans is to genetically modify the plant before processing the oil. I personally am not a fan of genetically modifying food to make it less toxic for human consumption (a bit scary if you ask me). If something that grows in nature needs to be modified on a genetic level to stop it from killing people who eat it, then maybe we should consider finding another plant source for our cooking oil. Also, some people have been known to have a negative response to canola oil ingestion. Symptoms may include, asthma, respiratory issues and skin reactions, as well as digestive symptoms like cramping, bloating, stomach pain, gas, vomiting, and diarrhea. This is probably due to the fact that even after genetically modifying the rapeseed plant, some of the toxic erucic acid remains. 

    A popular choice these days is coconut oil. Coconut oil may be a good option because it is low in cholesterol but high in saturated fat. There has been much debate about whether or not saturated fat in coconut oil is harmful. To this point, I believe there have been too few studies for a solid conclusion.  One thing is sure, however, coconut oil tastes pretty good. Olive oil is definitely one of the better choices when it comes to cooking oil or salad dressing. Ideally, choose one that has not been processed, like extra virgin olive oil. Extra virgin olive oil does burn at a lower temperature than processed olive oil, so just be careful about your cooking temperature, or use a combination olive oil that is minimally refined.

EAT HIGH QUALITY

    In most cases and for most people, nutrition questions tend to be related to weight loss. And why not, considering that the United States has the highest rate of obesity in the world? In my opinion, the focus has been on the wrong thing. Most people are concerned with eating less. That means they are concentrating on the negative or depriving themselves, which most people do not want to do. I suggest we focus on what we should do rather than what we should not do. So what should we do?

    To sum it all up: eat more, high quality food. Eat more lean, organic and free range proteins.  More nutrient rich carbohydrates, such as colorful fruits and vegetables.  More healthy fats, like olive oil, avocados, chia seeds, almonds and walnuts. Put simply: the healthier food choices you make, the fewer calories you will eat. Eat fewer calories and you will lose weight.  A body wants what a body needs, and once those needs have been met, excessive hunger and extreme cravings will be a thing of the past. Now that we have tackled the physical health and weight-loss challenges. The next challenge is recognizing when you use food as an emotional substitute (i.e. due to relationship issues, self-loathing, body images issues, eating disorders and low self-esteem). I think we will save that topic for another article. For now I hope we've helped, and good luck on your journey!

By Adam Lerner

Staying active throughout the week is part of maintaining a healthy lifestyle. Easier said than done for those gym haters out there. But studies have shown that skipping out on strength training and cardio workouts can lead to heart disease, depression and osteoporosis.

Pretty scary, right?

You don’t need to make your exercises complicated. Life is already confusing enough; keep it simple when you head to the gym. CrossFit champ and elite athlete, Jason Khalipa, tweeted: “Sometimes the best workouts are when you are a bit rushed. Short and sweet. Intensity gives great results.”

Below are some super simple tips that even the most amateur gym dude/gal can use when heading to the gym:

1)     Focus on intensity, not time.  It’s not about how long you workout for, but how hard you push yourself. If you’re working out for over an hour and you’re not breaking a sweat, your heart isn’t pumping or your muscles aren’t aching, then you’re not working hard enough.

2)     Push yourself harder. When you finish your workout, ask yourself “did I push myself as hard as I could without injuring myself?” If the answer is yes, then you’re doing something right.

3)     Always keep your workouts fun. If you’re not having fun while doing it, while do it at all?! CrossFit and MMA trainers, for instance, should push you to new levels that you wouldn’t experience elsewhere. Their routines are typically always changing and they always try to encourage their clients to push themselves, while having a good time.

4)     You can get fit in 30 minutes, 3 days a week. You don’t need much more time than that to stay in shape, if you push yourself. But you’ve got hit it hard. Listen to music on your iPhone to get you pumped up. You just need to move. Whatever it is: squats, sit ups, push ups, jumping jacks…when you feel your heart start to race, you’re on the right track.

If you’re toying with the idea of implementing high-intensity circuits with a short-time frame into your routine, then a CrossFit program may be for you. If you’re just not into pushing yourself to the max in a small period of time, and would rather learn practical skills for everyday use, then maybe try a Martial Arts program. A great gym, with a holistic approach to fitness, should offer a little something for everyone. Follow these tips, stay in shape, and your life should generally be happier…and longer.



Photo courtesy of Geek Philosopher

In an age of the increasing popularity of yoga and other low-impact forms of exercise, we've begun to hear a lot about the alleged dangers of high intensity workouts such as what programs like CrossFit have to offer. However, CrossFit's negative reputation is largely based on a lack of understanding. The truth is that CrossFit carries with it only about the same risk as powerlifting and competitive weightlifting – which, contrary to what many believe, are, along with CrossFit, among the safest sports around. In fact, there are a number of ways in which CrossFit is, in fact, helpful in the process of rehab:

1. CrossFit is an excellent way to get – and keep – patients moving. While it is true that part of rehab involves identifying which muscles to rest – and to what extent – it is only through strengthening supportive tissue through exercise that a person will ever fully recover from an injury. And CrossFit is all about movement.

2. Crossfit exercises put the emphasis on an incredible range of motion. Therefore, using the Selective Functional Movement Assessment (SFMA) or Functional Movement Screen (FMS) with CrossFit is a great ways to identify exactly where the problems lie – whether the mobility problem is with shoulder pain, thoracic extension, scapular stability, ankle mobility, or hip and core stability. There's just no way to overlook any muscle group when CrossFit is involved.

3. The high intensity nature of CrossFit exercises are not only great for the cardiovascular system, but they also help warm up the body to prevent further injury during all types of exercises, including those used in a rehabilitative setting.

4. Integrating CrossFit techniques into individualized sessions also provides a great opportunity to educate patients on how to improve their exercise techniques overall. Once patients are doing these addictive high energy movements (which involve so many muscles doing such a wide variety of things), it is only natural that they become more curious and receptive to understanding the biomechanics of exactly what's going on with their bodies and why. Thus, their chances of re-injury go down.

5. A strong and healthy body is less susceptible to re-injury, too – and CrossFit helps make just such a body possible. It's an unfortunate misconception that CrossFit fans, who do in fact love an intense and challenging workout, must, therefore, all be body-building maniacs with outrageous (or even dangerous) fitness goals. The truth, in fact, is that there are many who do CrossFit with the simple goal of being able to play with their children and keeping their bodies strong and healthy. A strong and healthy body is one that's better protected against sprains and other injuries.

Overall, it's really a shame that such a huge misunderstanding of CrossFit exists. It's a reputation that not even a sport as high-impact as recreational running has, despite the fact that running carries ten times the risk of injury compared to CrossFit! However, perhaps all of that will begin to change as more and more professionals begin to see the benefits that CrossFit can offer when it comes to physical rehabilitation.

You’ve probably heard of Crossfit—the fitness craze that’s been taking over the U.S. for the past few years. If you’ve heard descriptions of Crossfit, you know the workouts are intense and that you’re going to change not only how you exercise, but also how you look. Crossfit in Los Angeles isn’t for everyone. Those who have suffered previous injuries may need to find another fitness regimen. But most people looking to get in shape will find CrossFit highly beneficial. Here’s a few tips to decide whether it may be right for you:

It’s Made Up of Several Workout Elements

Crossfit gives you a full-body workout that covers, at a minimum, weight lifting, gymnastic movements, cardio work and core training. Who uses Crossfit? Professional athletes, military special operations units, police academies, martial artists and tactical operations teams. All of these organizations require their members be able to react quickly in uncertain, often high-intensity situations. If this type of training appeals to you, you’d be a good Crossfit candidate.

It’s Intense

Delving further into the idea of “intensity,” high-intensity interval training, or HIIT, is one of the main characteristics of Crossfit training. Think about groups of people lifting those huge tractor tires and flipping them over. That could be one Crossfit exercise meant to help you develop core strength and explosion power. Do you believe that a high-intensity exercise in a shorter time period is for you? Give it a shot!

If You Can Do This...

If you’re joining a Crossfit gym in Santa Monica, you’ll hear the coach refer to the “WOD.” This is the “workout of the day,” which can consist of the following:

º One 20-minute AMRAP (which means “As many rounds as possible”). In this AMRAP:

º Two Burpees

º 100 meter run

º Two pull-ups

º Two 185 pound deadlifts

Look back at the acronym: AMRAP. When you finish those deadlifts, you aren’t done for the day. You have to go back and do this routine as many times as you can–in 20 minutes!

It’s a Culture

It’s not only the high-intensity exercise that attracts Crossfit followers. Many Crossfitters engage in a particularly athletic lifestyle, including a balanced diet and a balanced sleep regimen. Also, Crossfit members enjoy exercising along with others who are doing a similar workout, to help them stay motivated and engaged. They respond well to the support and verbal encouragement they get from their coaches and teammates.

Beware the Risks

We’ve talked about the high points that might attract you to trying a Crossfit workout. If you have suffered an injury in the past, such as a back injury, you must communicate this to your trainer, so he can help decide if Crossfit will be a good activity for you and exactly how you might alter the workout.

Fortunately, nearly all Crossfit gyms will offer a training course that teaches you the foundational movements you need to learn proper movement. This course, called “Elements” or “On Ramp,” lasts up to one month. Now that you’ve read this, it’s up to you to decide if Crossfit could be for you.

    Please understand before you read this list; it is mostly inflammation that makes you sick. Bacteria, virus, fungus and most infections thrive in an inflamed environment. The foods below are not your only options to decrease inflammation and improve your health, but they are a great start. Drinking water, consistantly exercising and reducing your stress are other key factors. As always, let me know if you have questions.

1. Kelp

• Anti-Inflammatory Agent: Kelp such as kombu contains fucoidan, a type of complex carbohydrate that is anti-inflammatory, anti-tumor and anti-oxidative. A few studies on fucoidan in recent years have found promising results in using the brown algae extract to control liver and lung cancer and to promote collagen synthesis. The high fiber content of kelp also helps to induce fullness, slow fat absorption and promote weight loss. But whenever possible, get only organic kelps harvested from unpolluted sea.
  
  Sidekicks: Need another good reason to re-visit your favorite Japanese restaurants? Besides kombu, wakame and arame are also good sources of fucoidan. A marine vegetable native to the Tongan Islands called limu moui is also a fucoidan powerhouse.
  
  Arch-Enemy: Seaweed snack. Go easy on seaweed snacks as they can be heavily salted and coated with a thick layer of vegetable oil. Check the ingredients list before buying.
  
  

2. Turmeric

• Anti-Inflammatory Agent: This Asian spice commonly found in pre-mixed curry powder contains a powerful, non-toxic compound called curcumin. Studies found that turmeric’s anti-inflammatory effects are on a par with potent drugs such as hydrocortisone and Motrin, but yet having none of their side effects.
  
  Sidekicks: Ginger. This relative of turmeric is also highly prized around the world for its anti-inflammatory benefits, and are used to expel cold and relieve motion sickness and vomiting.
  
  Arch-Enemy: Sugar. It can hardly be called a spice, but the widespread use of sugar rivals that of any spice and has led to a host of illnesses linked to this additive condiment. A diet high in sugar is decidedly inflammation-promoting and should be controlled.
  
  

3. Wild-Caught Salmon

• Anti-Inflammatory Agent: Salmon is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two potent omega-3 fatty acids that douse inflammation. The benefits of omega-3 have been backed by numerous studies and they range from preventing heart disease and some cancers to reducing symptoms of autoimmune diseases and psychological disorders. Be sure to include some oily fish such as wild Alaskan salmon in your diet twice a week. Alternatively, you can also get omega-3 fatty acids from high quality fish oil supplements such as this one that I recommend and use myself.
  
  Sidekicks: Anchovies, mackerel and sardines are also rich sources of omega-3 fats. Flaxseeds and walnuts also supply omega-3 fats called ALA (alpha-linolenic acid) which can be converted into EPA and DHA inside the body. But the conversion has been found to be low, and hence they may not be reliable sources of EPA and DHA.
  
  Arch-Enemies: Polyunsaturated vegetable oils. You may be surprised to see polyunsaturated oil (like those from safflower, soybean, corn and sunflower) listed here, but polyunsaturated fats have been found to be unstable and easily damaged by oxygen. High consumption of omega-6 fatty acids, present in higher amount in polyunsaturated oil, have also been linked to inflammatory response in the body, leading to heart disease and cancer. While omega-6 is important to health, the key is to balance your omega-6 and omega-3 intake so that you don’t end up becoming a factory for pro-inflammatory compounds.
  
  

4. Shiitake Mushroom

• Anti-Inflammatory Agent: Enjoyed by the Chinese and the Japanese since ancient times, shiitake mushroom is revered for its immune-boosting properties and its mild smoky taste.
  
  Sidekicks: Maitake, enoki, oyster mushrooms. There is no better way to fight cancer and enhance your health than to feast on a plate of stir-fried medicinal mushrooms. Yummy!
  
  Arch-Enemy: Deep-fried mushrooms and vegetables. Throwing fresh mushrooms and vegetables into a big pot of boiling oil will not only soak up lots of cancer-causing compounds from the overheated oil, their healing powers will also be greatly diminished by the high temperature.
  
  

5. Green Tea

• Anti-Inflammatory Agent: The flavonoids in green tea are potent natural anti-inflammatory compounds that have been shown in numerous studies to reduce the risk of heart disease and cancer.
  
  Sidekicks: Water. What can be more cleansing for the body than zero contamination water?
  
  Arch-Enemy: Processed cow’s milk. Non-organic milk carries antibiotics and growth hormone residues that can irritate immune system when they are consumed long-term. Many people, especially those in the East, also cannot digest milk properly, causing distress to the digestive tract.
  
  

6. Papaya

• Anti-Inflammatory Agent: Coined by Christopher Columbus as the ‘fruit of the angels’, papaya contains papain, a protein-digesting enzyme. Together with other nutrients such as vitamin C and E, papain helps to reduce inflammation, and improves digestion and healing from burns.
  
  Sidekicks: Pineapple. A tropical fruit worthy of mention, pineapple contains bromelain, an enzyme that aids in the healing of indigestion, sports injury, trauma and other kinds of swelling. Extracts of bromelain have also proven to be as effective as some non-steroidal anti-inflammatory drugs and are used in a number of natural anti-inflammatory supplements for arthritis.
  
  Arch-Enemy: Preservative-laden fruits. Dried fruits can contain high levels of chemicals such as sulphur dioxide, a preservative which has been linked to increased respiratory disease. Eat fresh fruits whenever possible, but if you must opt for the dried form, make sure it is preservative-free.
  
  

7. Blueberry

• Anti-Inflammatory Agent: An antioxidant powerhouse, blueberry is high in phytonutrients that confer anti-inflammatory protection against many diseases such as cancer and dementia.
  
  Sidekicks: Blackberries, cranberries, strawberries and raspberries. These berries are comparable alternatives to blueberries and are equally high in antioxidants. So start feasting on one type of berries each week.
  
  Arch-Enemy: Berries with pesticides. Insects and fungi love berries as much as we do. So berries are often sprayed with pesticides to ward off diseases and pests. To make matter worse, it is hard to wash away pesticides from berries due to their size. So it is safer to opt for organic or wild crafted version as much as possible.
  
  

8. Extra Virgin Olive Oil

• Anti-Inflammatory Agent: Virgin olive oil is Mediterranean’s secret to longevity. Its rich supply of polyphenols protects the heart and blood vessels from inflammation. The monounsaturated fats in olive oil are also turned into anti-inflammatory agents by the body that can lower occurrences of asthma and rheumatoid arthritis.
  
  Sidekicks: Avocado oil. Also known as alligator pear, avocado produces oil that has a fat composition similar to olive oil, containing high heart-beneficial monounsaturated fats. But, it has an even higher smoke point than olive oil, making it the ideal oil for cooking.
  
  Arch-Enemy: Partially hydrogenated vegetable oil. This commercial oil contains trans-fatty acids that lowers the ‘good’ cholesterol and raises the ‘bad’ ones — a shortcut to contracting cardiovascular disease.
  
  

9. Broccoli

• Anti-Inflammatory Agent: Broccoli is a highly nutritious vegetable that contains anti-inflammatory and anti-cancer phytonutrients such as sulforaphane which helps the body to get rid of potentially carcinogenic compounds.
  
  Sidekicks: Cauliflower. A close relative to broccoli, this cruciferous vegetable also contain similar goodness as broccoli that aids the body’s detoxification.
  
  Arch-Enemies: Nightshades vegetables. Tomatoes, potatoes, eggplants, bell peppers and others are classified as nightshade vegetables, which contain high alkaloid — a substance that may affect the joints, nerve-muscle function and digestion in some individuals. If you are suffering from any of these problems, you may want to try cutting down on the consumption of nightshades vegetables.
  
  

10. Sweet Potato

• Anti-Inflammatory Agent: Sweet potato is often overshadowed by other exotic vegetables and fruits. But it is also a good source of complex carbohydrate, beta-carotene, manganese, vitamin B6 and C as well as dietary fiber. Working in concert, these nutrients are powerful antioxidants that help to heal inflammation in the body.
  
  Sidekicks: Spinach. This dark green leafy vegetable is such a rich source of anti-inflammatory and anti-oxidative flavonoids and carotenoids that it is almost impossible to believe. But it is true. And here is only a partial list: Vitamin A, B2, B6, C, E, K, calcium, folate, iron,magnesium, manganese, potassium and tryptophan. But be sure to buy organic ones whenever possible as it is also among the foods on which pesticide residues have been most frequently found.
  
  Arch-Enemies: Processed potatoes. Although potato is a good source of vitamin C and other minerals, potato chips and french fries aren’t. Commercially processed potatoes are usually prepared in overheated polyunsaturated or hydrogenated oils, and are loaded with high amounts of sugar and salt, increasing the risk of heart disease, cancer and diabetes for anyone who munches on them.