photo credit: flickr, Charles Williams

Practitioners of meditative disciplines like yoga, Tai Chi, Qi Gong and many of the world religions have espoused the numerous benefits of being in a natural altered state.  Several studies have been done that attempt to figure out what happens biochemically in individuals that meditate.  The net result is that it works.  Some of the more pertinent benefits that relate to us wage slaves day laborers are better mood, increased energy, controlled breathing, enhanced immune system, and deeper relaxation (among many others).  With the constant bombardment of daily stress, who wouldn’t want to be zenned out without the need to turn to alcohol or drugs?

Well, as it turns out there is another pretty significant benefit of meditating.  In addition to stress, pain management plays a key role in coping day to day for many folks.  The easiest and most popular treatment is drugs, in all its legal and illicit incarnations.  However, a first of its kind study conducted by Dr. Fadel Zeidan of the Wake Forest University School of Medicine proves that meditation has serious merit when trying to manage pain.  Only 15 patients were studied, so more comprehensive research has to be done to arrive at anything conclusive.  However, according to Dr. Zeidan, there were significant reductions in pain ratings when compared to other studies that involved pharmaceutical drugs, placebo pills and even hypnosis.  Even more interesting is the fact that patients did not have to be highly trained to experience these results, unlike other meditation modalities that can take weeks to achieve a level of proficiency.

As you may know, our bodies are very good at adapting to synthetic drugs.  If you’re a regular user, this is why you end up needing to increase your dosage for the same effect as time progresses.  It’s also extremely dangerous if you or a loved one are of child-bearing age.  And, the risk of liver toxicity is a well known side effect.  Compare that to zero negative side effects of meditation along with better results and the choice seems clear, even if it’s not as convenient as popping a pill.  I’ve always been a huge advocate of letting your natural painkilling endorphins do their thing.  They do work if you give them a chance.  Couple that with meditation, and you should be able to clean out your medicine cabinet in no time.

The study appears in the April 6 issue of the Journal of Neuroscience.

Source: Huffpost

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photo credit: flickr, Sheep purple

How many times have you gone to your doctor with a standard ‘cold’ and have been prescribed a dose of antibiotics?  For a long time, that seemed to be the de facto treatment protocol for a patient that visits their doctor looking for relief.  The immediate irony in this is that most common colds are actually viral in nature (rhinoviruses, coronaviruses, etc.) and are virtually unaffected by antibiotic drugs.  Sometimes, secondary bacterial infections can occur, but it’s definitely not the norm.  In case you’re not aware, antibiotics are used to eradicate bacterial infections.  However, they are indiscriminate as they wipe out all the bad and good bacteria in your body.

At this point, there are two issues: 1) Doctors are unnecessarily overprescribing antibiotics, 2) Antibiotics kill good bacteria, which can compromise your immune system and make you susceptible to other pathogens (eg – have you ever had a yeast infection after a round of antibiotics?).

(Sidenote: Prescription drugs in general are abused.)  Wait, it gets better.

Factory farming is a process that multinational agriculture conglomerates use to grow the cheapest crop or bring livestock to market in a timely fashion (you know, to maximize profits and all that corporate mumbo jumbo).  The problem with this is that the animals on these large farms are fed grains leftover from other manufacturing processes as opposed to their natural feed.  They are also not allowed to roam freely in their natural habitat, which means they stay couped up in close quarters with other animals.  This recipe is a breeding ground for disease, and because they are so close together, the diseases can proliferate pretty quickly.  As you might have guessed, sick meat isn’t good business for these factory farms.  To combat this, they started using antibiotics to stave off any potential outbreak.  This continues as the status quo today.  While no official studies have been conducted, some scientists believe that traces of these antibiotics are still present in the meat when it arrives at your local supermarket.

By now, you’re probably asking “What’s your point?”  I’m glad you asked that because it means that you’re paying attention (and you’re still here).

As you may know, MRSA (Methicillin-resistant Staphylococcus aureus) has been in the news the last several years because patients admitted to hospitals all over the country have literally been dying because their bodies have become resistant to the current antibiotic drugs that are used today.  As a result of the over prescribing and residual traces in factory farm meat, antibiotic resistance is a real threat.  Don’t get me wrong, antibacterial drugs have merit in acute cases such as injuries or surgery.  The problem is that by the time some patients reach this point, their bodies are already resistant (as is normally the case as our bodies adapt to synthetics drugs), so they succumb to preventable bacterial infections in the hospital.

Recently, the World Health Organization (WHO) has sounded the alarm that cases of infectious diseases that should be responding to antibacterial drugs are on the rise.  The only thing missing now is the causal link between the drugs and human resistance.

Facts:

• Antibiotics are over prescribed
• Antibiotics are pervasive in factory farming
• Resistant strains of bacteria are becoming a big problem

Essentially, you have two options: 1) Only use antibiotics when absolutely medically necessary, 2) Consume antibiotic and hormone-free meat every chance you get.  While there are no official studies that have followed a resistant strain of bacteria from farm to fork, overwhelming evidence exists.  Feel free to wait for multinational agribusiness and Big Pharma to lobby Congress and publish their own studies refuting this claim, despite the obvious conflicts of interest.  But if you wait, your cells will continue to evolve and this includes developing resistance to certain drugs.  As we all know, Mother Nature is unforgiving if you make bad decisions with your health.  And, we only get one chance to get it right.

The choice is yours.

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72 Year Old Bodybuilder And Vegetarian

(Youtube embed is disabled for this video)

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Before I get into the tips, let me say this.  I’m very much into efficiency and suggesting actual meals is not an efficient approach, in my opinion.  Everyone has different preferences, goals and cultural tastses to consider.  I find that when you teach folks general guidelines, they’re more equipped to make better food choices.  So, here’s a basic food framework that I discuss with my clients:

• Try to include protein with each meal (especially if you’re active…and you should be!).
• Unless you’re doing something active later in the day (you should be…notice a theme yet?), restrict the amount of carbs you consume.
• Forgo soda and juice for water -  this will prevent you from consuming unnecessary empty calories that can sabotage your goals.
• Consume foods that are as fresh and raw (veggies and fruits)  as you can tolerate – they are more nutrient-rich/bio-available and contain more enzymes.
• Most things are fine in moderation (although this seems to be what folks in this country struggle with).

So with no further ado, here are some tips to help navigate the meal minefield while at work:

1. Pack your lunch – Bringing your own lunch to work has a couple of advantages.  You’re not only able to monitor what goes into your lunch bag – you’re also able to control the ingredients and condiments. 
2. Stay away from appetizers – Unless you’re anti-social or literally chained to your desk, you’re bound to go out with your colleague(s) at some point.   Restaurants offer many decent choices these days, but appetizers typically aren’t one of them.  Most of them are fried or or use ingredients that don’t really support a healthy lifestyle.  Save those calories for a healthy entree.
3. Portion control at office parties – Unlike most restaurants, where you’re able to read the main ingredients of a meal, pot luck dishes at office parties are a hodgepodge of the unknown.  That green-bean casserole looks tasty and those barbecue meat balls may make your mouth water, but I’d recommend some self-control at these events.  Since the primary goal of the “chefs” is to impress colleagues with tasty food, you can bet that most of the meals include ingredients that willprobably sabotage your health and fitness goals.  And, there’s really no way to know what’s in all these dishes or the quality of the actual ingredients.  So you have two choices: 1) watch your portions or 2) be a food snob and pass on the dishes altogether.  And, I haven’t even gotten to desert yet.
4. Bring your own snacks – Leave the chips, pretzels and candy in the middle aisles of the grocery store where they belong.  Opt for things that will satiate your hunger like nuts, high-quality protein shakes, fresh fruit/veggies.  Inevitably, there will be times when your TPS reports will be due and lunch is not an option.  These snacks will help you avoid unhealthy choices or overeating at dinner.

I know there will be times when you deviate from any semblance of a healthy food choices.  That’s fine, just do it in moderation.  The problem is that this is where most Americans tend to struggle.

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In what is probably the most respected study on cell phones’ effects on brain activity to date, National Institutes of Health (NIH) researchers have concluded that cell phones definitely speed up metabolic activity in the brain.  47 participants underwent two tests with one cell phone strapped to the left ear and another to the right ear.  In one test, a 50-minute PET scan (measures metabolic activity in the brain) was performed with the right cell phone turned on.  And in the other test, a PET scan was performed with both cell phones turned off.

The researchers discovered that were significant increases in cellular activity and glucose (the brain’s preferred energy source) metabolism in the region of the brain where the cell phone was turned on.  No assertions were made regarding long term effects, links to cancer or any other clinical diagnosis.  The study was published in a recent issue of the Journal of the American Medical Association.

I’m sure the telecommunication lobbyists in DC don’t care for this study.  Personally, I use my speaker phone every chance I get.  And I don’t carry it on my person unless I absolutely have to and once I reach my destination, I put it on a table/desk until it’s time for me to leave.  There’s no need to subject your cells to all that electromagnetic activity, especially since long term effects are not known.

Source: JAMA

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In case the dog food-like texture, cheap prices, and fast food convenience weren’t any indication, now there are legal and scientific reasons for avoiding Taco Bell’s meat filling/meat substitute/mystery meat/meat-like substance/meat byproduct - you get the idea…..it’s anything but real beef. 

Last week, there was a false advertising, class-action lawsuit filed against Taco Bell claiming that their ground beef product is only 35% meat (the remaining 65% includes extenders, fillers, binders…..you know, more non-meat ingredients).  This does not even meet the USDA’s ridiculously low 40% minimum requirement to label a product as “beef”.

Since the lawsuit has been filed, Taco Bell has fired back by taking out ads in numerous newspapers refuting the claims.  During an interview on Good Morning America , Taco Bell’s president claims that their meat is “88% USDA inspected” (whatever that means).  Even the product  ingredients on their website don’t explicitly state what’s in the beef (the menu items just list ‘beef’ and other various additions).  No explanation for what the actual beef contains.  So, where’s the beef?  It’s like the “Jersey Shore”-ification of meat.

Because of the cost, convenience, and relative grossness taste, I don’t anticipate this will hurt Taco Bell’s rep in the long run.  However, it should give you pause when you hear their slogan “think outside the bun”.  Right after you do that you should “look inside the taco/burrito/chalupa”.  And, if 35% beef from a cow that’s not allowed to graze, is force-fed grains, and stays medicated with antibiotics because they’re often very sick doesn’t sound disgusting to you, then maybe this bait and switch from Taco Bell is fine with you.  If that’s the case, move along….there’s nothing to see here.  However, I just threw up in my mouth a little bit.

Here’s the Taco Bell press release rebutting the accusations.

Update: The law firm that initiated the lawsuit has withdrawn it claiming that Taco Bell has changed its marketing materials.  I think that’s a very interesting outcome.

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Jack Lalanne, perhaps the most prominent health and fitness pioneer of our time, died yesterday at the age of 96 from complications related to pneumonia. 

For the health-impaired, Jack Lalanne spent the last 50 plus years preaching the gospel on exercising and consuming healthy foods.  His numerous feats of seemingly superhuman strength and endurance have made him a legendary figure.  That, along with his numerous accolades and products that he brought to market, has earned him the nickname “godfather of fitness”.  He was a vegetarian, although he did admit to eating fish on occassion.  He was a proponent of resistance training for women, even when popular opinion suggested that it would result in large muscles (of course, we know that’s not the case these days).  All of this after the age of 40.  Lalanne was a firm believer that you’re never too old to get healthy.  He was truly ahead of his time.

Side note: Ironically, he thought that organic products are “a bunch of bull”.  I’m not sure I’d go that far, but I do agree with the philosophy that it’s counterproductive to stress over organic vs non-organic.  If given a choice, I’d definitely choose organic.  However, a non-organic head of broccoli is always healthier than a large order of fries.

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Coffee or tea?  Red Bull or 5 Hour Energy?  Coke or Pepsi?  Capsules or tablets?

All of us know someone who absolutely cannot get their day started without their cup of joe, soft drink, or caffeine shot.  Many fitness enthusiasts use caffeine supplements for a pre-workout jolt.  And students use various forms of caffeine to cram for finals.  As a matter of fact, one needs to look no further than the ubiquitous Starbucks/Caribou/(insert favorite coffee shop) retail locations.  Tea cafes are starting to grow in popularity as well.  So it’s easy to see how caffeine, in all it’s permutations, has grown to become the world’s most popular psychoactive drug.

Our ancestors used daylight and their circadian rhythms to govern their sleep patterns.  Once the Industrial Revolution became a way of life, we had no choice but to adapt.  Moving indoors cut us off from our natural environment and disrupted sleep patterns.  The electric light tricked the brain into thinking that it was time to be awake.  And the popularity of caffeinated beverages gave workers another weapon in the arsenal that enabled them to bypass normal bedtimes.  And so it persists today.

Although I don’t drink coffee or soda (I do drink tea on occasion), caffeine in small doses is generally accepted as safe.  However, people these days tend to have some issue with moderation.  Some research suggests that some of the side effects of excessive caffeine consumption include addiction, elevated blood pressure, increased heart rate, jitters, diarrhea, plethoric amounts of urination (diuretic effect), tolerance (which leads to overuse) and its ability to block some nutrients from entering the bloodstream.

So, what’s a viable, natural alternative?

Many people have started using sublingual (Latin for “under the tongue”) B12 as another option for a natural ‘pick-me-up’.  The difference between sublingual B12 and traditional forms (anything ingested) is that the sublingual method enables the substance (B12 in this case) to be quickly absorbed into your bloodstream thereby providing a quicker and more intense energetic effect.  Ingesting supplements subjects it to the hostile environment of the digestive tract, which can alter its effectiveness.  Typically, I suggest that you get your macro/micro nutrients, vitamins, and minerals from clean whole food sources.  But, I’ll be the first to admit that it’s not practical to have that approach all the time – schedules get out of whack and life gets a little crazy.  Plus, certain groups of people (eg – vegans) tend to be deficient since the best food sources are meat and dairy.

I tend to have pretty good natural energy levels.  However, like every one of you, life gets hectic and that can wear me down.  So, I have used B12 (coupled with chlorophyll) before workouts or sporting events with very good results and none of the side effects of caffeine.  If you are a caffeine junkie, I highly recommend that you slowly ween yourself off of it, and give sublingual B12 a try.  And as an added benefit, you’ll enjoy the other positive, long-term effects of B12 on your health as well.

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Coffee is a multi-billion dollar per year industry and while I’m not a coffee drinker (and never have been), hoards of folks are obviously consuming this beverage on a regular basis.  Starbucks is the market leader in the snob specialty coffee retailer sector. 

They are about to unveil a new super-size (‘Trenta’) option for iced coffee, iced tea, and iced tea lemonade (as if consumers need another super size option).  The largest size they currently offer is the ‘Venti’.  Starbucks claims that sweetened beverages in the new size will have less than 230 calories while unsweetened drinks will contain fewer than 90 calories.

But let’s be honest, we all know which option will be the most popular.

Source: HuffPost

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flickr photo credit: kelsey_lovefusionphoto

Many have pondered the answer to this question as they’ve physically felt like they were dying right after an emotional (or physical) situation.  Loss of a loved one, loss of a job, financial hardship, break-up/divorce are just a few major life events that have been known to cause a great deal of stress.  Some of us know couples where a significant other/spouse died, and the other died shortly after that.  In the absence of any preexisting medical conditions, one could intuitively come to the conclusion that stress could trigger a heart malfunction.

But, is there any science or a medical diagnosis that can quantitatively back this up?

In the early 1990s, Japanese doctors were the first to accurately describe what happens during a stress-induced episode.  It was initially named “Takotsubo cardiomyopathy” due to the similarities between the abnormal shape of a stress affected heart and a Japanese octopus trap.  In 2005, doctors at Johns Hopkins Hospital in Baltimore confirmed what Japanese researchers discovered and published their findings in The New England Journal of Medicine.

Referred to as stress-induced cardiomyopathy these days, this condition presents itself with all the symptoms of a heart attack.  But, that’s where the similarities end.  There is no blockage present in any of the arteries and there is little to no damage of the heart muscle tissue.   It usually affects older, post-menopausal women.  The cause is typically traced to some traumatic event (emotional or physical) which causes a sudden rush of stress chemicals such as adrenaline and epinephrine.  This leads to the characteristic abnormal shape of the heart and the symptoms that mimic an actual heart attack.  Fortunately, the vast majority of patients fully recover from broken heart syndrome with no adverse long term effects.

I firmly believe that there is a direct connection between how our body handles stress and its many physical manifestations.  This type of research that measures the biochemical effects of stress is finally starting to lend some credibility to this theory.  The old adage “an ounce of prevention…” is applicable to stress management as well.  A recent MSNBC article profiled a study that was published in the European Heart Journal. Researchers used a “happiness scale” to gauge future heart risk.  According to the study, “For every point on the happiness scale, people were 22 percent less likely to have a heart problem.”

Things will always happen to test our mettle, but the key is how we react to it.  Finding an effective coping mechanism is paramount to maintaining that good health you’ve worked so hard to attain.  The take home message is something that Bobby McFerrin might say - ”Don’t worry, be happy.”

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