Depression is an extremely complex disorder that can be affected by several factors including genetics and enviroment. There is much evidence to support a connection between consumption, or lack there of, of omega 3 fatty acids and various forms of depression. Several studies have shown that nations that consume higher amounts of fatty fish like salmon, sardines and mackerel, have much lower incidences of depressive disorders.

Omega 3 fatty acids are made up of EPA and DHA. EPA appears to be a key player in depression as the lower the level of this fatty acid in the body, the more sever the depressive state. In a study in 2002 published in the American Journal Of Psychiatry, reasearchers found that just 2g of pure EPA could improve the symptoms of treatment resistant depression. Also interesting to note, there were no adverse side affects reported from the EPA supplements.

The modern western diet is very low in omega 3 fatty acids and much higher in omega 6. An ideal ratio between these 2 omega fats is suggested to be between 1:1 and 1:2. The reality in modern society is more like 1:25 in favor of the omega 6. An over abundance of Omega 6 has been implicated in chronic inflammation in the body which can lead to many problems including heart disease, and neurological problems.

Supplementing your diet with a concentrated fish oil is the best way to shift the balance of omega fats back to a more stable ratio. Increasing dietary intake of  walnuts, flaxseeds, and free range meat and eggs also can contribute to more omega 3’s in your diet. Limiting safflower, sunflower, and corn oil, which are found in many packaged and processed foods, can help cut overall omega 6 consumption.

Much disease is not caused by bacteria and viruses but by inflammation in the body. Arthritis and heart disease are among the most common. A simple spice that originated in India may offer some relief from your pain as well as spice up your meals.

Turmeric is the spice that gives Indian food its distinctive flavor. It is an important part of curry, so if you are eating anything with curry in it you are getting some Turmeric. Besides giving food a unique and delicious flavor the health benefits of this spice are astounding. Turmeric contains compounds called curcuminoids which are responsible for its bright yellow color as well as its medicinal effects. One of its uses in Indian and Chinese medicine is in the treatment of arthritis, because of its ability to lower inflammation. One study found it worked as well as the prescription drug phenylbutazone without the toxic side effects.

One of the curcuminoids is curcumin and has been shown in animal studies to reduce the size and number of tumors. A human study also showed curcumin inhibited the growth of human colon cancer cells. Curcumin can also be a part of a heart healthy diet because of its positive effects on Cholesterol.

While curcumin is great at fighting inflammation it is also a very powerful anti oxidant.  In scientific studies it has been shown to inhibit lipid peroxidation, which essentially means it fights damage from oxidizing substances that contribute to aging and disease in the body.

Curcumins ability to fight inflammation and serve as an anti oxidant make it an excellent substance in the treatment of liver disease like hepatitis and overall liver detoxifying programs.

Turmeric is very versitile and can be used on almost any food.  With seemingly no down side maybe it is time to spend a little extra time in the spice section the next time you go grocery shopping.

I came across this inspirational story of overcoming adversity and never seeing any challenge as to great. I hope it inspires you like it did me.
Mark Wellman, 44, has been a mountaineer since the age of 12. Wellman has ascended over 50 Sierra Nevada peaks, including the French Alps. A freak accident on his descent of the Seven Gables in the John Muir Wilderness left him paralyzed from the waist down in 1982.
Mark has continued his love for climbing with the help of his climbing partner, Mike Corbett. In 1989, they made history with their ascent of the 3,000-foot face of El Capitan in Yosemite National Park. On September 4, 1991, Wellman and Corbett set out to conquer Yosemite’s other big wall, Half Dome. Thirteen days later they reached the top of the 2,200 foot vertical Tis-Sa-Ack route on Half Dome
A former member of the United States Disabled Ski Team, competing in two Paralympics, Mark is also known for his extreme down hill skiing and white water kayaking adventures.
In the spring of 1993, Mark skied 50 miles, to be the first paraplegic to sit-ski across the Sierra Nevada Mountain Range with only the use of his arms. The Trans’ Sierra crossing started at Ellery Lake, on the east side of the Sierra, ascended over the 10,000 foot Tioga Pass, and four days later ended at Crane Flat
.
Mark earned a Park Management Certificate from West Valley College in Saratoga, California. From 1986-91 he worked as a full time Interpretive Ranger and was Director of the Disabled Access Program in Yosemite National Park
.
The book Climbing Back, is Mark’s autobiography. It is a story of his struggle to survive a disabling accident, to become a park ranger and an accomplished wheel-chair athlete, and ultimately to climb the sheer granite faces of El Capitan and Half Dome. He has designed ‘adaptive’ equipment and has developed programs to inspire and motivate others
.
Mark’s passion for the outdoors has led him to document several videos on outdoor adventure, featuring physically disabled individuals enjoying outdoor sports and using their individual means of adaptation. The videos No Barriers, Beyond the Barriers and Wheels of Fire are filled with adventure, drama and inspiration. They include climbing, skiing, kayaking, sailing,surfing, diving and hang-gliding, and more. Every video is enhanced with outstanding music and lyrics, by musicians with varied disabilities.
In August of 1996, Mark demonstrated to the world an example of overcoming adversity. Honored by the Paralympic Committee, he ascended a 120-foot rope, with the flaming torch, and lit the cauldron for the Opening Ceremonies of the 1996 Paralympics in Atlanta, Georgia.
On July 19, 1999, Mark made a repeat climb of El Capitan, which would be ten years later with climbing partner Mike Corbett. Called ‘Return to the Challenge’ his 10-year anniversary climb was completed in 11 days on a much more challenging route, The Nose.
Mark speaks for the Washington-based, Disabled Sports USA. He lends his name to the Governor’s Committee on Employment for the Disabled, and is a consultant for the California’s Governor’s Council on Physical Fitness and Sports. He is also a member of the General Motors ‘Barrier Breakers’ Team and is an advisor for World T.E.A.M. Sports.
Mark Wellman lives in Northern California where he operates his business No Limits. Whether training for new wilderness adventures, or touring the country as a motivational speaker, Mark constantly strives to break down barriers. From college campuses to corporate boardrooms he has become a nationally known influence for the disabled and able-bodied alike. With his dynamic style and bold determination, Mark continues to encourage his audiences to fulfill their dreams by reaching for higher goals to success.

Here is a easy, great tasting, high protein sandwich you can make for 4 people or keep in the fridge for 4 of your own meals. Eating well does not have to be bland and boring. Enjoy!

2 bone-in skinless chicken
breast halves, (about 1 1/2 pounds)
4 cups water
2 tablespoons kosher salt
1/4 cup non-fat yogurt
1/4 cup low-fat mayonnaise
1 tablespoon freshly squeezed lime juice
1 1/2 teaspoons Madras-style curry powder
1 teaspoon grated fresh ginger
1/3 cup chopped flat-leaf parsley
3 tablespoons sliced almonds
1/4 fresh pineapple, diced (about 1 1/4 cups)
1 bunch watercress, stems trimmed
4 slices wheat bread or 2 whole wheat English muffins, toasted

Put the chicken in a saucepan
along with the water and salt. Bring just to a boil then reduce to a
gentle simmer. Cook, covered, just the chicken is just firm, about 15
minutes. Set chicken aside off the heat, to cool and finish cooking
in the liquid. When cool, pull apart by hand into shredded bite-size
pieces.

Whisk yogurt, mayonnaise, lime
juice, curry, grated ginger and parsley in a bowl. Add chicken, almonds,
and pineapple, and fold to coat evenly. Make open faced sandwiches with
the salad and watercress on the bread or muffins. Serve.

There has been a lot of talk about trans-fats in the news lately. New York city started the ban on trans fats in its restaurants a couple years ago, and now the entire state of California has imposed a ban. Numerous other US cities have done the same, with Canadian cities and schools following suit. So what exactly are trans-fats and how is it that they are so bad, the government sees fit to intervene?

Trans-fats are processed, man made fats used to increase the shelf life and flavor of foods like Twinkies, french fries, cookies, pizza and donuts. Trans-fats are an inexpensive alternative to butter and lard, created when liquid fats (unsaturated) are converted into solid fats (saturated) by the addition of hydrogen atoms. Although they certainly can be convenient and cheap, they have also been shown to increase LDL (bad cholesterol) and decrease HDL (good cholesterol), leading to an increased risk of heart disease.

The bottom line is that trans-fats are not at all good for us and in fact can be very dangerous.
We all should be smart enough to realize however that even without the use of trans-fats in food preparation, french fries, cakes and donuts are STILL not good for us. They weren’t healthy choices 20 years ago, and they won’t be healthy choices 20 years from now. I’m not saying the ban on trans-fats is pointless. It most certainly serves a purpose, but we have to understand that the alternative to using trans-fat is replacing it with butter or lard or creating a different processed fat.The reason Trans fats came to be about in the first place was because of their ability to remain on the self for an extended period without going rancid, so it is not likely that trans fats are going to be replaced with natural fats that spoil very fast. Whether your pastries are made with butter, trans-fat, or some other yet to be named man made fat, they are still pastries. Tasty yes, but healthy no.

If you truly care about the health of your heart and the look of your abs, the best choice is to eliminate these foods in all circumstances. I am realistic and am not saying you can never have a doughnut, I intend to eat some myself, but choosing processed and high fat food very rarely is definitely do-able. It has to be, your health depends on it.

I read an interesting quote from a cardiologist today that said “Children that consume a steady diet of pop tarts, hamburgers, pastries, donuts and candy are at an increased risk for heart disease later in life.” Well, no S**T. If that is what the average child is consuming on a regular basis then of course it’s no wonder we have the health crisis of today. You don’t have to be a cardiologist to figure that out.

We shouldn’t need our government to tell us we are not allowed to eat certain things. We should simply know better. I am not sure where the idea that you have to have these foods in your house if you have kids came from but it is B******t. Get back to basics and eat some real food. When it comes to processed, high fat foods, don’t buy them, don’t serve them and don’t eat them, trans-fats or not. Your physique and your heart will thank you for it.

Last night I was talking to my wife Shauna and was inspired  to write this blog today. The topic of our conversation was why many people were unhappy with various aspects of their lives, but made absolutely no effort to change it.

It got me thinking “why if you can pinpoint what you don’t like, can’t you fix it”  That seemed like a large part of the battle to me.  If your car breaks down, the mechanic can do little to get you back on the road until he diagnoses the problem. Once he has done that he can take the necessary steps to solve the issue and get you on your merry way.

The issue that seems to hold many back is fear, or more accurately, fear based decision making.  When you are making decisions based on fear you are contantly finding a “what if” or “I would BUT”.  Many people complain about their jobs but when faced with the option of finding another one, fear rears it ugly head and you think to yourself, “I would like to but what if that job is worse?” or “If the new job doesn’t work out how will I pay my bills?”  Ok, valid concerns but what if the new job turns out to be  better? What if it opens doors and opportunity you never would have had at your current job?

It reminds me of a bodybuilder I knew some time ago. He began to get ready for a competition no less than 10 times in the time I knew him. Every year after he began his prep this fear and doubt consumed him and he eventually dropped out. When I asked him why it was always the same phrases about how he wanted to get “better” or “bigger” and just needed one more year and he would be ready. Every year came and went and he never to this day stepped on stage.  His decision to drop out was always based on what he feared most. Failure.  He never actually said it but he could not take the chance of being judged as less than someone else. “What would people think if I don’t win?” I am sure is a phrase that bounced around in his head year after year.

If there is something i want to get across to people with this blog it is this. If you consider something broke, fix it. If you are not making any progress in your training, fix it. Change something, anything. If you are not losing weight on your diet fix it. If you are unhappy with your carreer, fix it. I am not going to go into huge detail about how to fix these things as everyones situation is unique, but everyones problem has a common denominator. If you do nothing, change nothing, try nothing new, nothing will happen.  Just to be clear whining about it is not the same as doing something about it.

Have a great weekend

You’ve heard it a million times. You need more fiber in your diet.It is why your mother told you to eat your veggies, whether she knew it or not. You know it’s an essential part of a healthy diet, but why is that?

Dietary fiber refers to a food that cannot be absorbed or digested by the human body. It is a carbohydrate that passes through the digestive system unchanged and without being broken down into nutrients.

There are numerous benefits to maintaining an adequate amount of fiber in our diets. Fiber has been shown to help prevent certain types of cancer, heart disease, kidney stones, hemorrhoids, obesity, and of course constipation. Make sure to drink enough water though.  High fiber with low water will result in something like the hoover dam in your lower intestine.

High fiber foods also help to regulate our blood sugar levels. It slows down glucose absorption and rate of digestion allowing blood sugar levels to remain more consistent and avoiding hunger pangs, headaches and
irritability. Fiber helps reduce insulin levels and the release of glucose into the blood. It is this process that helps ward off type 2 diabetes and may assist those with diabetes in keeping it controlled.

All these above benefits also help you to lose body fat. When insulin levels are elevated lypolysis or fat burning is shut down. Insulin is a storage hormone. This can be good if you are storing amino acids and glycogen in the muscles, but bad if you are storing fat.

The recommended daily intake of fiber is between 25 and 30grams. North Americans typically consume about half of that. If you are trying to lose or maintain a healthy weight, increasing your fiber intake may help you do that. Fibrous foods tend to be higher in volume yet lower in calories,keeping you feeling satiated for longer. This can go along way to keeping you sane on your road to six pack abs.

Fiber is easily added to the diet in the form of lentils,dry beans, peas, vegetables, fruit, brown rice, and whole grains.On a restricted calorie competition diet you may have to add a fiber supplement to your daily routine as well.  Eating a balanced,healthy diet includes lean protein, healthy fats and high fiber carbohydrate at every meal. Increase your vegetable servings, add fruit to your breakfast, and ditch the instant rice at dinner for a wild or whole grain type instead. Its a good bet that anything that come in a box or bag is low in fiber. Read the labels and find out for yourself. Just a few simple changes and additions can make a big difference.

Try this shake recipe for a super easy, high protein,
high fiber breakfast.

2 cups frozen mixed berries

½ cup nonfat sugar free vanilla flavored yogurt

1 scoop vanilla flavored whey protein

1 cup ice

Combine all ingredients in a blender and blend on med-high
speed until smooth and creamy. Enjoy!

Calories             382

Protein              31 grams

Fat                    3 grams

Fiber                 10 grams

“All I eat is low fat muffins and salads and I can’t lose the weight! It must be my genetics, or maybe I need to have my thyroid checked. I give up. It’s not worth all that time in the gym. I just have to accept that my body will not lose the fat.” Sound familiar?
The science of fat loss is very simple. Consume fewer calories than you use. Forget about fat, carbs and what time of the day you eat your last meal. Being in a caloric deficit is the bottom line. A little research as opposed to assumption is the key to determining how many calories you are actually ingesting.
Let’s say you are a busy person, always on the go. You stop at Starbucks on the way to work for a soy latte and a low fat cranberry muffin. Good choice, right? Your business meeting is at Milestones for lunch. You opt for the vegetarian Thai salad. It has the words vegetarian and salad in the name so it must be the way to go. Don’t pat yourself on the back quite yet. Have you researched the nutritional information of either your breakfast or lunch? Surprise! You’ve already consumed about 80% of what should be your total number of calories for the day and its only 12:30! Yikes.
The lesson here is to never assume that the best choice will have the words ‘salad’ or ‘low fat’ in the name. “Healthy” is another key word that seems to be showing up in the marketing copy for food that is nothing short of crap. Do your homework. Your breakfast was nearly void of nutrients and left you hungry an hour later. For the same amount of calories you could have enjoyed whole grain toast with peanut butter and yogurt or a couple of eggs and avoided the growlies. Lunch was somewhat tasty but actually had about 100 calories more than the steak sandwich with fries! I’m certainly not suggesting you opt for the steak and  fries, but the point is to take a little time and really learn about what is going into your body. Go online and your can find the nutritional info on nearly any restaurant.
It’s not your thyroid, or your genetics. If you are not losing weight you are not in a calorie deficit. The workouts at the gym and walks around the neighborhood are most definitely worth it. The problem is making the assumption that the extra calories aren’t there.  Dig a little deeper and you’ll find them.

Sometimes you have to be creative to get a workout on the road or just to change things up in the gym. Here is one of my favorite exercises for working the chest using just bodyweight. Lots of work for the abs and the core as well.