Monthly Archives

January 2014

Asian Steak Salad (SERVES: 2)

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INGREDIENTS:

1 clove Garlic, minced

1/2 Tbsp Ginger Root, minced

1/2 tsp Salt and Pepper, to taste

2 Tbsp Coconut Aminos

2 Tbsp Fish Sauce

1 tsp Red Pepper Flakes, to taste

1 oz Carrot, Raw, shredded

1 oz Radish, sliced thin

1 1/2 cup Cabbage, shredded

1/2 Green Onion, chopped

1/2 Navel Orange, peeled and chopped

1/4 Red Bell Pepper, sliced thin

1/8 cup Almonds, Slivered

10 oz Sirloin Steak

8 Grape Tomatoes, halved

1 Tbsp Sesame Ginger Dressing

 HOW TO PREPARE:

  1. Whisk all marinade ingredients (garlic, ginger root, salt, pepper, red pepper flakes, coconut aminos, and fish sauce) and pour over steak.
  2. Allow steak to marinate 3 hours before cooking.
  3. Preheat grill to high heat.
  4. Grill sirloin steak on high heat for approximately 4 minutes per side.
  5. While letting the steak rest, rinse and chop all vegetables, as well as the orange.
  6. Toss cabbage, bell pepper, radish, tomato and orange in a mixing bowl.
  7. Slice the steak thinly (1/8-inch strips).
  8. Plate salad, and top with strips of the sirloin.
  9. Add slivered almonds and green onion as garnish.
  10. Drizzle with sesame ginger dressing and serve.

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CREDIT:

Recipe and Photo from: Primal Palate

http://www.primalpalate.com/recipe/asian-steak-salad/

Vitamin D – a reason NOT to wash?

By | Articles, Articles and Tips, featured : magazine, FOOD & RECIPES, HEALTH & NUTRITION, Healthy Living | No Comments

 

Vitamin D is vital. It is found in cells throughout the body and is thought to drive 1000’s of genes. Scientific research is currently linking vitamin D deficiency with diseases as diverse as cancer, diabetes, osteoporosis, food allergies and autoimmune issues. In an article written by Dr. John Cannell, founder of the Vitamin D Council, a small randomised controlled trial revealed Vitamin D’s influence on many gene pathways which controlled immune function, transcription regulation, cell cycle activity, epigenetic modification, DNA regulation, DNA repair, and cellular response to stress (1).

A healthy serum level of vitamin D is around 50 to 60 nanomoles per litre according to Endocrinologist, Professor Peter Ebeling of the University of Melbourne. His research has found that 31 per cent of Australians are deficient in vitamin D (2). In our Aussie sun-soaked environment it is hard to believe we could have such statistics.  Why is this so?

Firstly, it is important to understand what Vitamin D is. Vitamin D is actually an oil soluble steroid hormone and it is formed when your skin is exposed to ultraviolet B (UVB) radiation from the sun. When UVB strikes the surface of your skin, it converts a cholesterol derivative in your skin into vitamin D3.

Vitamin D deficiency can occur for a number of reasons:

  • Limited exposure to sunlight. Because the body makes vitamin D when your skin is exposed to sunlight, you may be at risk of deficiency if you are homebound, live in northern latitudes, wear long robes or head coverings for religious reasons, or have an occupation or past time that prevents sun exposure.
  • Inadequate dietary intake. This is likely if you follow a strict vegetarian diet, because most of the natural sources are animal-based, including fish and fish oils, egg yolks, fortified milk/cheese, and beef liver.
  • Decreased digestive absorption. Your digestive tract may not adequately absorb vitamin D due to certain medical problems. Crohn’s disease, cystic fibrosis, and coeliac disease can affect your intestine’s ability to absorb vitamin D from the food you eat.
  • Altered cholesterol levels. One of the precursors for vitamin D is cholesterol. If you’re taking statin drugs, or proton pump inhibitors like Prilosec or Prevocid, which are typically used to treat ulcer conditions, you’ll naturally lower your cholesterol levels. This in turn will decrease your body’s ability to manufacture vitamin D.
  • Dark skin. The pigment melanin reduces the skin’s ability to make vitamin D in response to sunlight exposure. Some studies show that older adults with darker skin are at high risk of vitamin D deficiency.
  • Obesity. Vitamin D is extracted from the blood by fat cells, altering its release into the circulation. People with a body mass index of 30 or greater often have low blood levels of vitamin D.

Sunlight is by far the best natural source of vitamin D.

When you get your ‘D’ from sunshine your body takes what it needs, utilises the various co-factors required for synthesis and de-metabolises any excesses. Your body’s own enate wisdom knows how to modulate the conversion to reach D equilibrium.

Sensible sun therapy means avoiding getting burned while exposing as much of the body (minimum arms, legs and face) as possible for approximately 10-20minutes in mid-day sun without sun screen or hat. The time for each individual will vary depending on your particular skin type, latitude and season, so make sure you gauge this for yourself).

Can washing ourselves impact our Vitamin D levels?

It may not be as simple as sun-exposing every day – even when we do have the time, freedom and weather to do it. The Vitamin D3 formed on the surface of your skin must penetrate into the blood stream.  This can take a lot longer than we previously believed. According to Dr Mercola new evidence shows that it can take up to 48 hours before the majority of vitamin D generated by sensible sun-exposure is absorbed. This means if we hop in the shower after a lovely sun soaked day, by washing with soap we potentially disrupt this important conversion and it can undo the beneficial sun exposures (3).

I’m guessing not many want to forgo their daily bathing rituals (although some may not have an issue with this at all…). For those into daily washing it is recommended to avoid soaping the larger areas of the body and limit it’s use to key areas requiring hygiene such as underneath your arms and your groin area to ensure our sun soaking efforts are not wasted.

 Can Sunshine Lower Your Vitamin D Levels?

It is important to note that there are two primary forms of ultraviolet radiation from the sun: UVA, and UVB, and they have different wave lengths and impact your body in different ways. Because the UVA has a longer wavelength, it penetrates materials more easily, such as the earth’s atmosphere and window glass.

Vitamin D3 is formed from exposure to UVB rays, whereas UVA radiation actually destroys vitamin D. Window glass will effectively filter out the majority of UVB radiation, but it minimally filters out UVAs. When you’re exposed to sunlight through windows — in your office, your home or your car — you get the potentially harmful UVA but virtually none of the beneficial UVB.

This can lead to significant health problems, because in addition to destroying vitamin D3, UVA’s also increase oxidative stress.

UVA is one of the primary culprits behind skin cancer, and it increases photo aging of your skin. It’s also what causes you to tan. You can actually get vitamin D without significantly darkening your skin, because the UVB wavelength does not stimulate the melanin pigment to produce a tan.

Normally, of course, when you get tanned from outdoor sun exposure you’re getting both UVA and UVB at the same time, so it’s not a problem. But when you are indoors and expose yourself to sunlight filtered through window glass, you are increasing your risk of a variety of conditions, primarily skin cancer, because the UVA’s are effectively destroying your vitamin D3 levels while you’re getting none of the benefits from UVB.

 Summary of Key Messages

  • The benefits of Vitamin D on our health are phenomenal.
  • The optimal way to get your vitamin D is through safe exposure to the sun, taking care not to get sunburned. This will vary according to the type of skin you have, where you are located and the time of the day so it is important to find what works for you. 
  • If you’re going to shower after spending time outdoors in the sun, don’t use soap for at least two days (except for the important bits), to maximize the absorption of vitamin D in your skin.
  • If for whatever reason you’re unable to eat a diet naturally high in Vitamin D or practise sensible sun therapy then it may be wise to use an oral or sublingual vitamin D3, which can also eliminate the whole issue of absorbing the vitamin D3 from your skin. When supplementing, it is important to check your vitamin D levels regularly, using a qualified lab to make sure you’re within the optimal range and avoid overdosing.
  • Sensible sun therapy involves not getting burned.

 

References:

  1. http://www.vitamindcouncil.org/blog/randomized-controlled-trial-vitamin-d-and-gene-expression/
  2. http://www.abc.net.au/science/articles/2012/06/12/3522708.htm#.UaQovaJqmBs
  3. http://articles.mercola.com/sites/articles/archive/2009/05/12/shocking-update-sunshine-can-actually-decrease-your-vitamin-d-levels.aspx

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About the Writer:

post jan 28 bCherie Gorringe is a university trained Natur- opathic Clinician, Food and Nutrition coach, Workshop Facilitator, Public Educator and real food advocate of over 12 years. Cherie fuses professional clinical advice with practi- cal preventative health guidance regularly delivered in the Evolve Your Health Wellness Seminar Series held in Sandgate, Brisbane. The monthly sessions are designed to inspire and encourage self-responsible health habits for increased vitality and longevity. Cherie owns and operates Evolve Your Health – Holistic Functional Medi- cine Clinic and as a full member of NHAA (National Herbalists As- sociation of Australia), and is able to offer private health insurance rebates with Hicaps. Cherie currently consults from Bayside Osteo Clinic Shop 1, Laurels Arcade, 113 Brighton Rd, Sandgate 4017.

Visit www.evolveyourhealth.com.au or phone M: 0450 971325.

Paleo Paella (SERVES: 2)

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INGREDIENTS:

1 head Cauliflower

1 Tbsp Ghee

1 whole Carrot, Raw, peeled and diced

1 Red Bell Pepper, diced

1 Yellow Onion, diced

3 cloves Garlic, smashed

1/2 lb Chicken Breast, Skinless , boneless, cut into bite-sized pieces

1/2 lb Shrimp, Raw, peeled and deveined

4 pieces Saffron

2 tsp Smoked Paprika

1 tsp Chipotle Powder

Salt and Pepper, to taste

1 bunch Parsley, 1 handful flat leaf, plus extra for garnish

 

HOW TO PREPARE:

  1. Using a box grater or food processor, shred the cauliflower florets into a rice-like texture.
  2. In a large Dutch oven, heat the ghee over medium heat.
  3. Add the carrot, red bell pepper, and onion to the Dutch oven, and sauté until the veggies have softened.
  4. Add the smashed garlic cloves to the Dutch oven along with the chicken breasts. Continue to sauté for 2 minutes.
  5. Add the shrimp to the Dutch oven, and sauté until the shrimp is no longer translucent.
  6. Season with the saffron, turmeric, smoked paprika, and chipotle powder, stirring to make sure the seasonings are evenly distributed.
  7. Add the riced cauliflower to the pot, and stir to combine.
  8. Season with salt and pepper, and add the parsley. Continue to cook while stirring until the cauliflower has softened.
  9. Garnish with extra parsley if desired, and serve.

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CREDIT:

Recipe and Photo from: Primal Palate

http://www.primalpalate.com/recipe/paleo-paella/

Root Vegetable Hash & Poached Egg (SERVES: 2)

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INGREDIENTS:

1 Beet, chopped

1 Tbsp Garlic, minced

1 Tbsp Rosemary, fresh, minced

1 tsp Coconut Oil, Organic

1 cup Vidalia Onion, chopped

2 Tbsp Olive Oil, Extra Virgin

1 cup Turnips, chopped

1 whole Avocado, diced, for garnish

1/4 cup Tomato, Cherry, diced, for garnish

1 tsp Salt and Pepper, to taste

1 Egg, poached

HOW TO PREPARE:

  1. Preheat oven to roast at 400°F.
  2. Rinse root vegetables, and chop into bite-sized pieces.
  3. Toss vegetables with 2 tablespoons olive oil.
  4. Evenly spread vegetables onto a large baking sheet.
  5. Season with salt, pepper, and minced rosemary.
  6. Roast for 20 minutes, then add minced garlic, stir, and roast for an additional 10 minutes.
  7. Root vegetables will be finished when they are crispy around the edges.
  8. Heat 1 teaspoon of coconut oil in a nonstick skillet over medium heat.
  9. Crack egg into skillet and cook for 30 seconds.
  10. Pour 1/4 cup water into the frying pan and cover with lid.
  11. Steam the egg until it is fully cooked(the yolk of the egg should have a hint of pink on the top, and none of the white should be translucent).
  12. Serve eggs over the root vegetable hash.

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CREDIT:

Recipe and Photo from: Primal Palate

http://www.primalpalate.com/recipe/root-vegetable-hash-poached-egg/

BRAISED PORK AND PEARS (SERVES: 4 – 6)

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INGREDIENTS:

3-4 lb pork shoulder

sea salt and coarse ground black pepper, to taste

your choice of fat (butter, coconut oil, bacon fat, lard, etc.)

1 pear

1 large onion

8-10 cloves garlic

1 red bell pepper

1 1/2 teaspoon ground ginger

2 tablespoons fresh rosemary, chopped

golden balsamic vinegar

 

post of jan 25 Braised-Pork-and-Pears-01

 

HOW TO PREPARE:

  1. Preheat the oven to 400°F.
  2. Season the pork shoulder with sea salt and black pepper.
  3. Warm your choice of fat in a large skillet over medium heat and brown the pork shoulder on all sides.
  4. While that’s going, slice the pear and transfer it to the bottom of a deep covered baker, with a lid.
  5. Halve the onion then chop each half into thirds.
  6. Smash the whole garlic cloves with the side of a large knife on a cutting board and remove the papery outer layer.
  7. Chop the top off the pepper, remove the seeds and slice into large chunks.
  8. Add the chopped onion, sliced pepper, smashed garlic, ground ginger and chopped rosemary to the baking dish on top of the sliced pear.
  9. Mix everything together, trying to leave pears on the bottom layer.
  10. Make space in the baking dish in the middle by moving the onion mixture toward the sides.
  11. Transfer the pork shoulder on top of the pears so the onion mixture is all around the pork.
  12. Drizzle the golden balsamic vinegar over the top of the pork.
  13. Add salt and black pepper, to taste.
  14. Cover and braise for 2-2.5 hours or until the pork registers 160°F with a meat thermometer.
  15. Remove from oven, slice meat and serve with juices and whatever vegetables remain.
  16. Ready to serve.

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CREDIT:

Recipe and Photo from: Paleo Porn

http://paleoporn.net/braised-pork-pears/

Modern Fitness Evolutionary Synthesis

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How Fitness Evolved

Fispiration, fitness blogs, The Biggest Loser TV show, Women’s Health magazine, tones of sport appeal and more, more, more… It is some sort of fitness worshippers’ invasion. Several gyms per one suburb, swimming pools, marathons and fun runs each week and this especially annoying social media fitness status updates and check-ins. The world has changed. Social media enables fitness fed to spread across the world quicker than ever; and it is starting to feel like an alien invasion thriller movie.

Although fitness now appears to be more of a luxury activity rather than a necessity, it in fact is crucial for us to be active as much as we can.

However, is this modern obsession with gyms, boot camps and personal trainers so modern? Well, it all started from Olympic athletes almost 3,000 years ago. Doesn’t sound as modern anymore, does it?!

So, how fitness has evolved from sweaty buff men running around ancient Greece’s arenas bear handed fighting with wild animals to sweaty buff men taking selfies in the gym’s mirrors?

 

FITNESS FLASHBACKS

Primitively fit:

Primitive men of the pre-10,000 BC era lived nomadic lifestyles which required continual hunting and gathering of food for survival. No cars, planes or trains were taking them from one area to another but their legs. Tribes moving from one place to another inevitably had to fight with each other for the territory, food or women. When befriending neighboring tribes, the members of the tribes participate in dancing and cultural games which lasted several hours. Clearly, primitive men were not interested in signing up for an expensive gym or joining a fancy boot camp.

 

“Lazy” Farmers:

When agricultural revolution came which enabled tribes to hunt and gather their food while staying in the same area. Unfortunately, farming and gardening gave foundation to sedentary lifestyle. Who could have thought that such a physically active profession started our horizontal-on-the-couch lifestyle?

 

Stronger Muscle = Bigger Empire:

With increased amount of tribes conquering world, wars become an important part of many cultures especially on the East. This is when the importance of exercising became a matter of death and life. Persian Empire is in fact a good example of a growing interest in fitness in around 4000- 250 BC. Persia implemented mandatory tough training programs to expand its domain. Aggressive invasions required great endurance and strength.

 

The Fittest Survive:

The importance of being stronger, faster and last longer whether during the war fight or while farming eventually switched to the understanding of how regular exercising can prevent disease. Exercising to improve your fighting skills was transformed into exercising to improve general health. With most of the territories conquered, humankind was now less interested in fighting and more focused on prolonging living.

 

Dr. Fitness:

Chinese culture was the first one to recognize fitness’s healing powers. Interestingly, China was the first country to introduce gymnastics in order to feel better and live longer by keeping our bodies in a good working condition.

The Invention of “Union”:

On the contrary, some cultures were discouraging people from getting engaged in physical activities. For example, Buddhism and Hinduism (India) have always placed spirituality before physic. However even they had to eventually come up with something to keep them moving. We know this “something” as yoga which means “union” – yes, spiritual and physical.

 

The 300 Spartans:

No other civilization like Ancient Greece has influenced our fitness perception. Along with Spartan soldiers, Greek medical practitioners, including Herodicus, Hippocrates and Galen understood the importance of physical performance very well. Gymnastics were in fact considered one of the vital subjects in everyone’s education at the time.

 

The Ancient Greece:

While Sparta was imposing a compulsory physical training for all the males in order to become good soldiers, Ancient Greece and neighboring cities also paid a lot attention to their male citizens. Women were also required to be fit in order to produce healthier offspring.

 

Be Ready To Always Strike:

Somewhere between 500 BC and 400 AD Roman civilization obliged everyone to keep good fitness in case war occurred. As I am sure we all know, back in the ancient world you never certain when your enemy will strike; therefore it is crucial to be prepared at all time.

 

The Beauty of The Body:

Somewhere in 1500 humans’ body became a common interest for everyone in the society. People learnt that regular exercising improves intellectuality including thinking and learning. The Renaissance in fact glorified a human body. Thus, all the exposed and controversial literature pieces, naked sculptures and often odd paintings blossomed during this era.

 

Preserving Lives:

The colonial period, WWI and WWII clearly were the times of fitness flourishing. The need was no longer in improving lives but literally preserving them. Similarly to ancient world, humankind yet again had to exercise in order to survive at war.

A Fad or a Trend?

With technological progress going forward, human’s activity is clearly decreasing; however the importance of it is only growing. Although sedentary lifestyle has never been solidly encouraged it has been taking places in the times after wars where people tend to relax more and exercise less.

Therefore, if you still think that fitness obsession is a fed and serving businessmen’s greedy purposes, think again. Although businesses are clearly taking advantage of people’s need to exercise, it does not spoil the fitness main function – to help us sustain our good health and live longer. By the way, there has never been fitness obsession in the history as per se; however always a healthy interest in one’s own health.

 

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ABOUT THE WRITER:

post jan 25Anna Kochetkova is a freelance writer and a research enthusiast interested in a wide range of topics including several areas of psychology and psychotherapy. Anna also writes about fitness and sports science, keeping up to date with business, marketing and international studies’ topics. Anna is a Russian decadency living in Australia author whose cultural difference inspires her to investigate more into different cultures, traditions, believes and behavioral types. Feel free to say hi to Anna on Facebook or visit her http://annablogia.wordpress.com/. Speak up and share your story & opinion. In difference is our greatness as a kind. 

 

BAKED CHICKEN LEGS SMOTHERED IN PROSCIUTTO (SERVES: 2-3)

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INGREDIENTS:

2.5lbs (8 legs) chicken legs

4oz (8 slices) prosciutto

dried oregano, to taste

salt and black pepper, to taste

HOW TO PREPARE:

1. Preheat the oven to 375F°F.

2. Season legs with oregano and black pepper on both sides.

3. Wrap each leg with a single slice of prosciutto.

4. Add legs to a glass baking dish and bake for 45 minutes.

5. Remove from oven and serve.

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CREDIT:

Recipe and Photo from: Paleo Porn

http://paleoporn.net/baked-chicken-legs/

LONG SLOW DISTANCE

By | Cardio & Endurance, featured : magazine, Tips, TRAINING & WORKOUT | No Comments

I don’t believe in Long Slow Distance (LSD).

Actually, let me clarify.  I don’t believe in LSD like I don’t believe in the Tooth Fairy.  I realize many athlete do lots of long, slow miles early in the season–supposedly to “lay the foundation” for fitness.  Coaches have been prescribing long, slow miles since the days of Pheidippides  (but look what happened to him).  So, yes, LSD does exist.  What I don’t believe is that LSD works very well, especially for athletes with limited time.  That is, unless the objective is to beslow over a long distance.  And if the goal is to be slow over a variety of distances, then I think this type of training is a raging success!  Hell, then LSD is the cross training activity of choice!

Train slow = Be slow.  

The SAID principle is illustrated quite nicely with LSD.  Specific Adaptation to Imposed Demands is what those letters stand for.  And don’t ask me what’s with all the acronyms.  I’m an endurance athlete.  And like most endurance athletes, I’ve become a master of efficiency.  You may call it laziness.  But if I hand you your ass next time we race together, don’t automatically blame it on genetics.  The truth is, I don’t stand when I can sit.  And I don’t sit when I can lie down.  And when writing, I don’t spell it out if I don’t have to.  So if you don’t like it, please just STFU!  There’s a point to all these abbreviations.

But what’s the point of LSD?  Enhanced utilization of fatty acids for fuel?  Sure (though that’s not necessarily a good thing as I mention in other posts on this blog).  Improved glycogen storage?  Yep!  What about increased capillary density?  You got it.  And these adaptations all add up to increased endurance–no question.

But what about speed?

I’m gonna make a broad sweeping stroke with my stereotype brush and say that most athletes would like to go faster.  Yet endurance training inhibits strength and power while strength and power development actually enhance endurance.  This apparent paradox is explained in more detail in my book (http://triumphtraining.com/pages/holistic-strength-training-for-triathlon).  But to keep it brief, let’s just say it has to do with motor unit activation, the differences in muscle fibers recruited, neurological impulse intensities, and a whole bunch of other terms which only the Cliff Clavins of exercise physiology would have any interest in.

What I’m saying is that you can go long without going long.  More specifically (and, perhaps, more obviously), you can cover longer distances faster by going FASTER!  Who woulda thunk it?

Additionally, strength and power peak in the average male at the age of twenty-five.  Endurance, as its name suggests, takes more time to develop and, therefore, typically peaks when a man is in his thirties or later (and even later in females).  Thus, for the aging athlete–and all of us fall into that category until we’re dead–our time would be better spent working on what we lose as we get older if we don’t use as we get older

Train your weaknesses and race your strengths.    

 

post jan 24 b

An athlete can receive all of the aforementioned benefits of long, slow distance with my definition of LSD–Long, STEADY Distance.  The emphasis here is onsteady.  Slow is for recovery days.  And long and recovery just don’t mix very well.  Not for most endurance athletes, at least.  In fact, if I had to pick the most common training error I see when I analyze a person’s training log before they begin working with me, I’d say it’s not resting enough.  And if you don’t rest well, you can’t train well.  If you’re never fully recovered, you don’t have the reserves to train at the higher intensities necessary for peak performance.  Your training speeds have less variation as everything from your easy days to your hard days become middle of the road.  And your results inevitably reflect that mistake.

There’s a term used among some of my old cycling buddies: “Drew Slow”.  On my recovery days, I ride SLOW!  Like one of my coaches once told me, ride like you’re going to the bakery.  And I’m gluten free, now, so that tells you how slow I can go.  But that kind of rest makes it possible for me to go really fast when it matters.  In fact, variations in training speed are a good indication of how proficient you are in your sport of choice.  When I first started swimming, I had one speed–Don’t Drown.  Now, after years of working on my weakness in the water, I have a few more gears from which to choose (though they’re all built on that primary instinct). The more gears you have available for use, the better an athlete you are.  So make sure there’s no grey area between your rest days and your training days.

Back to my definition of LSD.
First let’s look at Long.  Specific to the individual and/or the event for which the athlete is training, long is really anything over about 45 minutes.  More than that is going to push most competitors into a sympathetic dominant state, requiring the athlete to have prepared properly for the session (which should happen before attempting the workout anyway).  Additionally, taking the appropriate measures during the workout to minimize the adverse consequences via specific protocol targeting thoughts, respiration, hydration, and nutrition will make the athlete more resilient to the stress of higher density training.  Cause let’s face it, most competitions go well over 45 minutes.  And though most of the benefit of actually going long may be mental, a successful competitor must develop beyond the physical.  After all, fatigue and pain are really just emotions.  Strictly speaking, the athlete with no limbic system is probably going to be faster.  But he’ll be incapable of enjoying his time on the podium…

Now let’s examine the second term: Steady.  Instead of slow, this definition is a bit more sport specific.  In events where the main competition is against the clock (i.e. time trials, triathlon, etc), the fastest times will usually be elicited by a flatter power profile.  So the key here is to go fast but with as little effort as possible.  This is true even when racing against a field of competitors as it’s not always the strongest who wins–it’s often the smartest who has more left in the tank when it matters most.  Higher cadences of 90+ with continual pedaling/running and heart rate parameters tightly controlled in zones 2-3 (the aerobic zones) are characteristic of this type of training.  For swims, the focus would be on a decreased yet consistent stroke count and smoothness.  Included on a weekly basis, these workouts allow the athlete to develop neuromuscular efficiency, a sense of pace, and maintenance of form under increasing levels of fatigue.  Even better, training “hangover” is minimized so that the arms and legs as well as the heart and lungs can perform during the next training session.  Indeed, if a workout leaves you so trashed you can’t train the next day, you’ve wasted both yourself and your training.

Finally, let’s define Distance.  The body doesn’t measure distance–only duration.  While it can tell whether you’re working at a high intensity or not, it doesn’t have a built in odometer.  And if you’re going up a hill at a certain effort level, you’re not going to cover the same amount of ground as you would with the same exertion across flat or downhill terrain.  Thus, my use of long refers to time rather than length (which also allows me to make certain boasts, if you know what I mean…).  So I guess my stands for Duration.

So, there you have it–LSDLong, Steady Duration.  And including the right dose at the right times in your program will make you a better athlete regardless of distance or discipline.  Save slow for your rest days.  I’m pretty confident that my definition of LSD will serve you better than the traditional one.  But if you still think good old LSD is the best way to enhance your performance, go for it.  Though I gotta say: you must be tripping!

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ABOUT THE WRITER:

Andrew Johnston Author of Holistic Strength Training for Triathlon, Andrew is a former professional cyclist, the first Leukemia Survivor to qualify for and finish the Hawaii Ironman World Championships, the first Leukemia Survivor to win an Iron Distance Triathlon, the creator of Daily Tips for Holistic Health for I-Phones, and twice voted One of
the Top Trainers in America by Men’s Health.   www.TriumphTraining.com

 

More Than Sex

By | Articles and Tips, featured : magazine, Healthy Living, Lifestyle & sex | No Comments

Walking along the path into divorce or a break-up is not something that is planned for or often anticipated. The added layer to this is when the seeming cause of the end of the relationship is infidelity and consequential betrayal.

Often the “other” person is looked upon as being a better version, be it younger, thinner, prettier, more handsome or having an element that seemed to be lacking in the marriage or relationship. It is easy to assume it is because of sex and sexual satisfaction when this was the action that was taken. However, it is rarely ever about sex.

Sex itself is a huge topic that when linked into the intent and reasoning of the individual it can actually become a tool, rather than expression. When the need becomes external for sexual gratification it is a reflection of an internal conflict externalized through the unhappiness in the marriage or relationship.

This is not or ever a black and white situation but one thing that is more common than not is the use of sexual gratification when there are issues within a marriage or relationship.

The true and real cause tends to be related to a disconnection and following a lack of intimacy. This is not sex however, rather a human, emotional need that is being ignored. There are many layers to this and the causes that led up to the result of sex acts outside of the relationship and the break-up as a consequence. More often than not it has nothing to do with sex and everything to do with the person.

To not take this personally reflects whether that disconnect was mutual or due to lacking the desire to connect beyond being glorified flat mates. One person’s actions are a result of their own internal turmoil; however within a relationship this can significantly impact and create a chain reaction of events, thought patterns and inevitable outcomes.

Sex is a natural and essential part of life, marriage and a relationship, but that doesn’t mean it is the actual driver into infidelity or the cause of some the break-up.

When the person is honest with themselves the cause of the break-up was more than sex.

 

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ABOUT THE WRITER:

post jan 23 bHally Rhiannon-Nammu is an internationally renowned Holistic Sexual Therapist, Hally Rhiannon-Nammu, is now blessing us with the opportunity to access and experience her extensive knowledge and talent in Spiritual Sexuality. As a practicing Shaman and Spiritual Guru from ancient traditions, Hally uses her unique connection and elaborate skills to enable others to experience the truly magnificent energetic alignment that comes from engaging Spiritual Sexual energy.

Hally Rhiannon-Nammu extensive qualifications include:
• Master of Metaphysical and Ancient Energetic Traditions
• Sacred Sexual Energy Master
• Reiki Master and Vibrational Medicine Healer
• Behavioural Change Disciplines including NLP, Timeline Therapy, Life Coaching, Performance Coaching, Behavioural Profiling, Holistic Counselling and Spiritual Alignment
• Masters in Writing, author with 7 books and columnist for four well known publications
• Professional Member of Psychic Association and is renowned globally for her unique and comprehensive skill set in all things energetic, paranormal and spiritual.

www.spirituallysexuallyyou.com
spirituallysexuallyyou@gmail.com
1300 64 55 64 / 0488 88 0077

MEATLOAF WITH BISON AND BACON (SERVES: 4 – 6)

By | Beef, featured : magazine, FOOD & RECIPES | No Comments

 

INGREDIENTS

1 tablespoon butter

1 onion, minced

6 cloves garlic, minced

1 yellow pepper, minced

2lbs ground bison

4 ribs celery, sliced

1 tablespoon dried oregano

1 teaspoon dried basil

1/2 teaspoon black pepper

1/4 cup coconut flour

2 eggs, beaten

sea salt, to taste

6 oz tomato paste

10-12 slices bacon

HOW TO PREPARE:

1. Preheat to 400°F.

2. Melt butter in a large skillet.

3. Add onion, garlic and yellow peppers and cook over medium heat until onions are translucent.

4. Add ground bison to a large mixing bowl.

5. Add onion mixture, celery, oregano, basil, black pepper, coconut flour and eggs.

6. Using your hands, mix until combined.

7. Pour mixture into a medium size glass baking dish.

8. Sprinkle sea salt over the top of the mixture.

9. Spread tomato paste across the top.

10.Layer bacon slices across the top of the tomato paste.

11. Place glass baking dish on top of a rimmed baking sheet and bake for 35 minutes.

12. Remove from oven and let rest for 5-10 minutes before serving.

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CREDIT:

Recipe and Photo from: Paleo Porn

http://paleoporn.net/paleo-meatloaf-bison/