I’m talking about micronutrients. Micronutrients are the small stuff, i.e. vitamins, minerals, essential fatty acids, polyphenols, bioflavanoids and antioxidants, just to name a few.
Many people are suffering from unidentified nutritional deficiencies often due to consuming an overly processed diet.
Diseases such as obesity, dementia, diabetes, osteoporosis, cancer just to name a few are being scientifically linked to micronutrient deficiency. Most of these are long latency and slowly develop over long periods of time.
The multivitamin is a fairly new concept less than 100 years old.
It is just now being discovered how individual vitamins and minerals really work when combined together in a multivitamin.
Since 1936 the US government has known about the fact that the soil is severely depleted. At the 1992 United Nations Conference on Environment and Development it was revealed that the US soils had become 85 percent depleted. I wonder what it is today? Today there is a global pandemic that could be the root of obesity and disease.
Even if you eat a clean organic diet most of the time you are probably not getting all of the required micronutrients in your system.
Get plenty of Vitamin D either through a supplement or produce it yourself by getting some unprotected sun each day. Watch out for fortified foods that have vitamin A along with vitamin D as the A will prevent absorption of D.
Watch out for multivitamins containing copper and iron.
Micronutrient consumption in a multivitamin is a very complex process at the micro level. Certain vitamins and minerals compete with each other and can cancel each other out. Others create a synergistic effect and can enhance the absorption when taken together.
Quantities that meet the recommended daily intake (RDI) should be consumed each day.
Pills are most likely not being fully absorbed.
One deficiency creates a domino effect and creates multiple deficiencies of vitamins and minerals:
Listen to your body. What are you craving? This could be a sign of a deficiency.
Get the detailed scoop on multi-vitamins and check yours to see how it stacks up.
I am convinced that people are not meant to be fat and obesity is more of a modern condition caused by consuming too much unhealthy foods while being deficient in micronutrients.
Nutrition is now a complicated maze that wasn’t always like that prior to the industrialization of food. Our environment is saturated with toxic chemicals and nutrient depleting modern lifestyles. We can't really be sure if we are getting the essential vitamins and minerals that the human body needs on a daily basis. Our pre-agriculture ancestors didn't have to worry about grass fed, low fat, sugar, artificial food addidtive, the list goes on. Back then food was eaten as it was found in nature and all tribes from eskimoes to pacific islanders maintained healthy bodies. Obesity was non-existant.
What Makes for a Healthy Diet?
Dr Mercola simplifies it in four key points:
Primary keys for successful weight loss are:
- Severely restricting carbohydrates (refined sugars, fructose, alcohol, and grains) in your diet.
- Increasing healthy fat consumption.
- Unlimited consumption of non starchy vegetables. Because they are so low calorie, the majority of the food on your plate should be vegetables
- Limit the use of protein to less than one half gram per pound of body weight.
- Did I mention healthy fat consumption?
Don't forget about the micronutrients to compensate for the lack of minerals in poor soil. Everyone is deficient unless you live in some remote, super fertile, unpolluted microcosm.
Get the detailed scoop on multi-vitamins and check yours to see how it stacks up.
Yes, I read this entire article and it provides much more details than the average reader may care to consume. Being in the health industry, I feel it is my duty and responsibility to share and promote proper nutrition and exercise. I know a vast majority of the CrossFit community appreciate and enjoy the healthfulness of bacon. This insanely detailed article on bacon only reinforces and explains the healthfulness of bacon. If nothing else, read the "Story-at-a-glance" to get the nutshell view.
Dr Mercola's excellent article on bacon is something you won't see on mainstream media, maybe one day when they realize and start catching up on true science.
Nutrition is the foundation for health. We are being lied to by the agencies that are supposed to be protecting us. Take responsibility for your own nutrition and do your own research. Don't rely on the phony gov organizations that are driven by profits and not real truth in nutrition science. It is well documented that US soil has been depleted of minerals since the 1930's.
The below links are some of the best known and truthful nutrition sites currently known:
Price- Pottenger Nutrition Foundation
Specific nutrition articles worth a read:
I was born in 1961 when weightlifting and personal health were practiced and promoted by few. People like Jack Lalane, John Grimek, and Charles Atlas were way ahead of their time and understood the necessity of practicing a healthy lifestyle and not getting caught up in the hype of processed foods and fitness gimmicks. They continued to practice and promote good old fashioned fitness and sticking to the basics. I believe it was Jack that said "if it tastes good than throw it away" I don't really go that far because I really like to taste my food but that statement still makes a lot of sense, especially in the modern world of so-called food which is strictly based on taste and profit. By taking perfectly good food and enhancing it with sythetic or toxic additives it is not really food the way it was meant to be consumed. I am fascinated by the wealth of good nutritional resources that are so readily available. This was not available to the average person before the internet.
I have read Ori Hofmeckler's "Warrior Diet" three times cover to cover. I am still learning and understanding the concepts presented here. The main premise is that nutritional efficiency comes from intermittent fasting and that we don't need to graze on small meals throughout the day. I have been practicing this for the past year and a half ever since I read this book. After going through the first time, I felt a pretty good understanding of what the book was saying. Even before reading the book I was already practicing the warrior diet on the loosely based system of my own. I have always eaten breakfast but I find that I'm not that hungry in the mornings and most of the time I'm not that hungry after working out early in the morning. I have always enjoyed eating lots of food in the evening just prior to going to bed. This is the time that I am most anxious to take on some calories. Eating like a predator means not grazing for just any food where one does not eat just for the sake of eating but searches or seeks out good food sources. We are not going to self-destruct or become so weak that we cannot function just because we haven't eaten in a few hours. Our bodies are designed to function very well on little or no food during the day. We now live in a scavenger society were fast food and processed food is always readily available at a cheap cost. Most things like this that are available so readily or not even live foods or things that should be eaten by the human body. Here are some simple steps to take in order to eat like a predator:
1) Get rid of the mindset that you have to eat every two or three hours.
2) Know what to eat the types of food to eat and how to find it.
3) Stay well hydrated.
4) Eat mostly Paleo when you do eat.
5) Practice intermittent fasting.
6) Learn to function at a higher level on an empty stomach.
7) Work out in a fasted state.
8) Save the big meal for the evening.
9) if it doesn't walk, run, swim, fly, grow don't eat.
10) don't be afraid of fat.
11) Low-fat/no fat is processed food.
Give intermittent fasting a try. You can start small by going for short stretches of undereating or not eating. Among the many advantages are that food tastes better and we come to appreciate it more and not to mention stable, consistent insulin levels. For much more detailed information check out The Warriordiet.com.
Improve grip strength for overall strength and function.
Most of my training career I have not really done a formal grip training program. Occasional use of a fat bar for the fun challenge. I played with the old school plastic handled grippers on and off. We have recently been introducing some great grip training implements to CrossFit9. This is just a fraction of what is actually available.Ihave learned that the grip is underrated and misunderstood.
Grip is more than just about the hands. It also involves the forearms and rotator cuff. A stronger grip means a stronger forearm which can balance out the strength of the elbow flexors and alleviate some of that "itis" pain in the elbows.
Some practitioners actually use grip strength testing as a function of overall health and nutrition. I believe grip training is even more important for us boomers as we need to maintain and or improve overall strength while not losing what we have.
The grip is blamed for being the "weak link" in most lifting and pulling. This is because we don't work the grip throughout its full range of motion. We tend to use the same thickness of bars because that is what we can grip. It becomes a real challenge to grip a fat bar and as a result this range of motion in the grip seldom gets used.
Personally, I have witnessed a marked improvement in grip strength by timing bar holds and deadlifts.
Perhaps most remarkable is the complete dissapearance of all my elbow and forearm pain after one month of formal 3 day a week grip specific training. I have also noticed some rotator cuff recovery and more shoulder strength which allows me to do handstand push ups better.
Grip strength recovers quickly and can be trained several times a week using various implements and movements.
Grip protocol should be just like any other body part where you train specific sets and reps.
Hang from pull up bar. Use Fat Gripz to make it more difficult. Try to hold on for a minimum of 60 seconds.
Sets of gripper exercises, i.e. crush and hold for time, negatives.
Grandfather clock and cannonball grip pullups and or hangs. Use of FatGriptz on barbells and pull up bars. Farmer carrys. Supinated grip barbell holds. One can be resourceful and come up with limitless ways to train the grip and forearm.
Supinated bar holds. Dumbbell holds, plate holds
Fat bar deadlifts.
Always do grip training at the end of the regular workout
Max grip can be optained with the arm in a straight position.
Dont forget to train the pinch grip by carrying bumper plates in a vertical plane.
CrossFit9 has a decent amount of grip training tools.
Here is a grip specific wod I created. It should take less than 20 miniutes and can be scaled accordingly.
3 rounds for time:
10 fat grip pull ups.
100 meter dumbell hex holds (dumbbells held on end) #25 men, #15 women
10 fat grip deadlifts #135 men, #95 women.
50 meter bumper plate farmer carry (pinch grip) #35 men, #25 women.
This is a no joke wod will really stress your grip and forearms.
Some useful links to further your study on grip training:
This is what I have been taking for the past 3 months. No cravings, general well being. quicker recovery. I read their book "Naked Calories" and have re-read and use it as my micronutrient reference manual. As of this writing, I know of no other multivitamin supplement that meets my criteria for a multivitamin.
1. must be absorbable
2. Must not contain competing nutrients
3. Must contain RDA or better amounts of each vitamin and mineral
4. Must contain a large amount of accessory micronutrients
I'm realizing the true benefits of taking fish oil supplementation. Combining a high quality, highly concentrated chocolate liquid form fish oil along with better mechanics and a tweak to my nutrition, I have noticed a substantial decrease in my recovery time.
It is well documented science that taking Omega-3 fish oil improves overall health by decreasing inflammation and improving cellular function. A good fish oil improves your body's ability to do just about anything. All these benefits and a lot more can be had for about $1.60 per day.
What you need to know: Fish oil is the best source of omega 3, omega 3 contains DHA and EPA.
The omega 3's are essential fatty acids which are severely lacking in the typical diet.
Just because a product has 1 gram of fish oil does not necessarily mean that it contains 1 gram of omega 3's. Lower quality fish oil supplements contain more fish oil than omega 3's which means you have to take a much larger dosage to get the minimum omega 3's.
Look for the average EPA+DPA or total EPA+DPA. The higher the better.
The most concentrated forms are the best.
How Much? Optimal Daily Fish Oil Dosage: between 3.5-5 grams of combined EPA and DHA per day. SFH recommends a minimum of 3.5 mg per day!
Where To Get it? The most concentrated fish oil supplement that I know of is Stronger Faster Healthier's Super Mega 3 Contains a whopping 2615 mg of EPA/DHA per tablespoon! CrossFit9 store is the local source. Order online and pick up the next time you are at the box.