Nutrition – Home of the Art and Science of Calisthenics

Want to Learn the 30 Secrets of Ginger?

Ryan Young — Fri, 10 Jun 2016 12:15:14 +0000

Ginger is considered by many people and cultures to be one of the healthiest spices in the world. Its medicinal routes go back nearly two thousand years. Originally from Asia this spice root has found a firm foothold elsewhere in the world and for good reason.

30. Helps Fight Cancer.

It seems that if someone doesn’t have cancer, then they know someone who does. Several studies have shown that making ginger a part of a diet aids in treating lung, prostate, ovarian, colon, breast, skin, and pancreatic cancers. The compound 6-gingerol, found in large amounts in raw ginger has anti-tumor qualities. Furthermore, ginger can help prevent new cancer cells from forming in addition to destroying active cancer cells.

29. Prevents Infection.

The seemingly miraculous 6-gingerol in raw ginger also has anti-bacterial properties, ideal for those who are prone to bacterial infections like cellulitis.

28. Eases Chemotherapy.

In study involving over 744 cancer patients ginger was shown to help prevent the toxic effects of many cancer drugs, as well as drastically reduce chemotherapy-induced nausea.

27. Prevents Alzheimer’s disease.

As a progressive neurodegenerative disorder, Alzheimer’s disease affects the central nervous system and accounts for nearly 70% of dementia cases in those aged 65 and over. Research has shown that ginger helps slow the loss of brain cells. This loss is what typically leads to Alzheimer’s disease. Additionally, both animal studies and double blind studies on humans have shown that consuming ginger can protect against age-related decline in brain function and helps to enhance working memory.

26. Acts as a brain anti-inflammatory.

Researchers on compound 6-gingerol have shown that the compound has anti-inflammatory properties. These properties, coupled with antioxidants and other powerful compounds that are found in ginger, have shown that ginger can fight the inflammatory responses that can occur in the brain and lead to dementia.

25. Aids in treatment of IBS

Irritable Bowel Syndrome affects nearly 45 million Americans alone. Cramps, bloating, gas, diarrhea, constipation, mucus in the stool are all symptoms of this painful disorder. Ginger has been shown to relax the intestines and offer relief during flair ups.

24. Natural Gas Relief

Nothing is worse than having gas at the wrong time, be it a hot date or an important meeting. A person could go the over the counter route, but why add yet another manufactured chemical to your body? Ginger tea is both easy to make and is proven for gas relief. Taken before bed it can clear out the digestive system and solve gas problems while the drinker sleeps.

23. Soothes Heartburn

Acid reflux and GERD (gastroesophageal reflux disease) affects almost 150 million in the United States alone. Of those 150 million only about 13% actually take some form of relief inducing medication. To add insult to injury more and more studies are showing that many heartburn medications hurt more than help. Increasingly doctors have been telling their patients to turn to ginger tea as ginger has been found to prevent the loosening of the lower esophageal sphincter and blocks acid from going back up into the esophagus. Drink one cup of ginger tea twenty minutes before eating for best results.

22. Lose Weight

Ginger is a natural ingredient that’s found in many “fat-burning” supplements. It can speed up the metabolism, leading to calorie-burning. It can also help keep you feeling full for longer, reducing your overall calorie intake.

21. Ginger is an appetite suppressant.

In 2012 the journal Metabolism reported a finding that people who drank a hot ginger-based beverage that contained at least 2 grams of ginger powder after a meal experience reduced hunger for up to six hours. This is particularly helpful as part of weight loss is to both burn off calories and reduce calorie intake.

20. Manage blood sugar levels with ginger.

Researchers in Australia have recently suggested blood glucose levels can be kept in check through in-take of ginger. Blood sugar level has a direct impact on how energetic or lethargic people feel during the day. Include ginger as part of a daily lunch and it acts as a fine and natural alternative to energy drinks like 5 Hour Energy or Monster.

19. Soothes Tired Muscles

A natural result of working out is tired muscles. Current studies indicate that when people consume ginger will, on average, experience a reduction in muscle pain. Many times it is a significant reduction. This allows for a faster turnaround time between workouts.

18. Absorption of nutrients is boosted with consumption of ginger.

No matter how healthy the meal, the human body doesn’t actually absorb all the nutrients. Actual absorption is somewhere between ten and ninety percent. Those who are trying to be healthy need to absorb as many beneficial vitamins and minerals as possible and ginger has been shown to actually boost these levels of absorption.

17. Eases feelings of morning sickness

In double blind studies, and when compared to placebo, pregnant women who consumed ginger reported that ginger acted as a calming agent and offered relief for morning sickness.

16. Relieves inflammation caused by arthritis.

The powerful anti-inflammatory properties of ginger once more make themselves known among the millions of Americans who experience arthritis. As an anti-inflammatory it reduces inflammation, and also offers some level of arthritis based pain relief.

15. Relieves and opens inflamed airways.

Asthma sufferers who want a non-steroid method for relief need look no further. Time and time again ginger has shown the ability to reduce inflammation in airways, thus opening them up. This same reduction in airway inflammation can also reduce asthma related pain. It should be noted that ginger should be used in conjunction with advice from a medical professional.

14. Improves blood flow.

Ginger is a natural blood thinner; thinning blood and therefore improving circulation. This improved blood flow has been known to create a warm feeling throughout the body, making it a pleasant tea to sip on cold days in the fall and winter.

13. Speeds healing from frostbite.

Because ginger improves circulation it helps body parts affected by frostbite to return to their normal state faster. It doesn’t even take all that much, only eight ounces of a ginger based teas a day until fully healed.

12. Motion sickness remedy

For decades ginger has been used by many as an all-natural remedy for motion sickness. It is an effective remedy for settling the stomach and has been known to out-perform over-the-counter medications. Dizzy, feeling nauseous, cold sweats, and puking are all symptoms that ginger has been shown to help guard against and cure.

11. Pain reliever

Regardless of the type of pain, ginger is a type of natural pain reliever that works on a hormonal level. This is alongside its ability to fight inflammation that also causes aches and pains.

10. Decongestant.

Ginger contains an active ingredient that has shown the ability to clear sinuses and facilitate drainage, having the same results as the over-the-counter medications but none of the side effects.

9. Breath freshener.

Most foods will leave a person’s breath bad if not rancid after consumption. Garlic and onions come to mind. Ginger, however, can actually help improve breath. If ginger is eaten towards the end of a meal it will cleanse the palate and leave a person’s mouth with a feeling of freshness. This even works with a mixture of ginger and hot water

8. Kicks up the sex drive

As stated earlier ginger helps the circulatory system, which is one reason it has been treated as an aphrodisiac over the millennia. The increase in blood flow to both male and female sex organs certainly gives both genders a little more “get up and go” in the sex department.

7. Strengthens the immune system.

Ginger is ideal for people who have slightly weaker immune systems. Doctors know that diet plays an important role in strengthening the immune system, so many have encouraged patients to make and keep the body’s natural defense system up to snuff by eating ginger. Ginger cleanses the lymphatic system, flushes out toxins, and kills bacteria.

6. Ginger offers protection against nuclear radiation

Ideally this isn’t an aspect of ginger many should have to consider, but it certainly doesn’t hurt to know. It certainly helps those who live near Fukushima. However in order to gain the full protective benefits of ginger, the root has to be imbibed every day so it is constantly inside of the body.

5. Ginger keeps you regular.

An oft ignored part of health is having regular bowel movements. Since ginger helps to cleanse the digestive tract it also helps to make people go regularly. Though there is some anecdotal evidence that ginger can act as a laxative. Keep that in mind when deciding to increase your intake of this super root.

4. Natural cure for insomnia.

If we rule out certain emotional or psychological reasons for insomnia, we are only left with chemical causes. Because ginger removes toxins from the system it also removes those toxins that cause sleeplessness allowing for a relaxing nights rest.

3. Ginger is low in carbs.

A single teaspoon of ginger root only contains .4 grams of carbs. Most people don’t usually take more than a teaspoon of ginger meaning that ginger can easily be added to a low card diet. The fact that it also suppresses appetite is purely a bonus in this regard.

2. Ginger can act as a diuretic.

Retaining too much water? Because ginger flushes out your system it will flush out excess water. This also means people should account for their ginger intake and drink an extra glass of water while on ginger regimen.

1. Ginger prevents ulcers.

Ginger inhibits H. pylori. H. pylori is a type of bacteria that has been proven to cause ulcers in many people including children. With ginger inhibiting the growth of these bacteria it helps protect the gastric mucous within the digestive system.

Want To Learn About The 4 Common Household Items Everyone Should Have?

Ryan Young — Tue, 16 Feb 2016 12:03:42 +0000

When it comes to your everyday health, there are some super simple things you can do that are inexpensive and you just might already have around the house.

The four items listed are in no particular order. They are however super powerful. I use each of these on a regular basis and best of all they won’t break the bank. In other words, they are fairly inexpensive.

I am a pretty simple person when it comes to health and nutrition. I believe in following the basics and not complicating things. That’s probably why I am so passionate about Calisthenics. Because it’s just easy and simple and best of all it works, if you work it.

The same can be said for these four household items. There are no sexy packaging or fancy mainstream commercial advertising. They are things that have been around since, who only knows for how long, but they work, are effective and as I mentioned before, cheap.

A word of caution, I usually try to buy each of these in an Organic form, meaning, not chemically treated and as close to Mother Nature as humanly possible. Again that is just a preference.

The four simple but powerful items are:

1) Baking soda

2) Apple cider vinegar

3) Salt (Sea Salt or Himalayan Salt or Epsom Salt)

4) Coconut oil

Each of these are incredibly helpful when it comes to your health both on the inside and outside of your body.

Baking soda – $3

Baking soda has got to be one of the most under-appreciated household items that exist on the planet.

It can be used as a deodorizer, cleaner, freshener, and scrub, here is a list of some of its uses:

Health Uses	In the Home	In Cooking	Cleaning Purposes
Use it as an antacid.	Keep cut flowers fresh longer by adding a teaspoon to the water in the vase.	Use it as a substitute for baking powder by mixing with it with cream of tartar or vinegar.	Add a cup to the toilet, leave it for an hour, and then flush. It will clean the toilet and absorb the odor.
Use it as underarm deodorant by applying it with a powder puff.	Put out small fires on rugs, upholstery, clothing, and wood.	Wash fruits and vegetables with it.	Use it to scrub sinks, showers, plastic and porcelain tubs
Mix half a teaspoon with peroxide paste and use it as toothpaste.	Put an open container of baking soda in the fridge to absorb the odors.	When boiling a chicken, add a teaspoon of baking soda to the water. Feathers will come off easier, and the flesh will be clean and white	Spray it on walls, mirrors, and countertops.
Use it as a face and body scrub.	Sprinkle it on your ashtrays to reduce bad odor and prevent smoldering.	Soak dried beans to a baking soda solution to make them more digestible.	Add a spoonful to your dishwasher to make scrubbing dishes easier.
Add a cup to bathwater to soften your skin.	Sprinkle it on your slippers, boots, shoes, and socks to eliminate foul odor.	Remove the distinctive taste of wild game by soaking it in a baking soda solution.	Remove grease from pots and pans.
Relieve skin itch from insect bites and pain from sunburn.	Turn baking soda into modeling clay by combining it with one and 1/4 cups of water and one cup of cornstarch.	Make a sports drink by mixing it with boiled water, salt, and favorite natural juice.	Dry clean carpets and upholstered furniture by sprinkling baking soda over the fabric and gently brushing it. Leave it for an hour or overnight, then vacuum.
Remove strong odors from your hands by rubbing them with baking soda and water.	After feeding your baby, wipe his shirt with a moist cloth sprinkled with baking soda to remove the odor.	Remove the fishy smell from your fillets by soaking the raw fish in a baking soda solution for an hour inside the fridge.	Boost your laundry detergent’s cleaning power by sprinkling a handful on dirty clothes.
Put two tablespoons in your baby’s bathwater to help relieve diaper rash.	Wipe your windshield with it to repel rain.	Make fluffier omelets by adding half a teaspoon of baking soda for every three eggs used.	Combine it with water to make a paste for polishing stainless steel and chrome.
Apply it on rashes, insect bites, and poison ivy irritations.	Improve the smell of dishrags by soaking them in baking soda and water.	Reduce the acid content of your tomato-based recipes by sprinkling them with a pinch of baking soda.	Remove scratches and crayon marks from vinyl floors and walls.
Take a baking soda bath to relieve skin irritations	Suck it in with your vacuum cleaner to remove the odor.		Clean your shoes with it.
Heartburn? Take a teaspoon of baking soda mixed with one-half glass of water.	Freshen the air by mixing baking soda with your favorite perfumed bath salts. Put the mixture in small sachet bags.		Clean garbage cans with it.
Freshen your mouth by gargling half a teaspoon of baking soda mixed water.	Restore stiff brushes by boiling them in a solution of 1/2 gallon of water, 1/4 cup of vinegar, and a cup of baking soda.		Use it to wash diapers.
Relieve canker sore pain by using it as mouthwash.	Put it under sinks and along basement windows to repel cockroaches and ants.		Clean the fridge with it.
Use it to relieve bee stings.	Scatter baking soda around flowerbeds to prevent rabbits from eating your veggies.		Soak brushes and combs in a baking soda solution.
Use it to relieve windburns.	Sweeten your tomatoes by sprinkling baking soda on the soil around your tomato plants.		Mix it with water to wash food and drink containers.
Apply it on jellyfish sting to draw out the venom.	Sprinkle it onto your cat’s litter box to absorb the bad odor.		Put three tablespoons of baking soda to a quart of warm water, then use the mixture to wash marble-topped furniture.
Unblock stuffy nose by adding a teaspoon of baking soda to your vaporizer.	Sprinkle it on your pet’s comb or brush to deodorize their fur and skin.		Absorb it with a damp sponge, then clean Formica countertops with the sponge
			Use it to get rid of stale odors from cooling containers and thermos bottles.
			Run your coffee maker with a baking soda solution, then rinse.
			Combine with hot water to clean baby bottles
			Sprinkle it on barbecue grills, then rinse it off.
			Scatter it on your greasy garage floor, scrub the floor, and rinse.
			Remove burned-on food from a pan by soaking it in a baking soda solution for 10 minutes before washing.
			Clean your ashtrays with a baking soda solution.
			Keep your drains clean by putting four tablespoons of baking soda in them each week. Flush it down with hot water.
			Clean your shower curtains by soaking them in baking soda and water.
			Put it on a small brush to rub canvas handbags clean.
			Use it to remove melted plastic bread wrapper from a toaster. Sprinkle baking soda on a damp rug, then use the rug to clean the toaster.
			Use it to clean your retainers and dentures.
			Make a thick paste of baking soda and water, and used it to scrub enameled cast iron and stainless steel.
			Mix four tablespoons of baking soda with a quart of warm water, and use it to clean the inside part of an oven.
			Use it to unclog gas stoves.

I personally use Bob’s Red Mill Baking Soda, but good old-fashioned Arm & Hammer baking soda works just fine.

The fact that baking soda is so cheap and you usually only need a small amount. It’s by and far the deal of the century.

I absolutely love Baking Soda.

Apple Cider Vingear – $3

Another incredible household item, is Apple Cider Vinegar. Nowadays you can find this in just about every mainstream store, supermarket, health store, and even convenience stores like 7-11 or even the local store at the gas station may carry this handy-dandy miracle elixir.

Be forewarned it does smell, but you get used to it, and the health, beauty ,and around the house benefits far outweigh any slight smell.

Apple Cider Vingear is so potent that a little bit goes along way, here are just a handful of things you can do with this great little liquid:

For Your Health	Around the House	Beauty Treatment
Add to your morning smoothie, but be careful—it has a pretty strong taste, so add a little to begin.	DIY Apple Cider Vinegar All-Purpose Cleaner: 1 part water, 1 part ACV, 2-3 drops of your favorite essential oil. Mix in a spray bottle.	Get rid of acne—mix one part ACV to 3-4 parts water. Apply to skin with a cotton pad, let it sit for about 10 minutes, then rinse. Repeat three times a day.
Helps with upset stomach—holds antibiotic properties and pectin which soothe the stomach. Try this “Digestion Mocktail” with ACV and ginger.	Stop cats from biting cords around the house—rub a bit on a cotton ball and onto the cord every 4-5 days.	Use as a facial cleanser to boost the pH of your skin
Get rid of hiccups—the sour taste of a straight teaspoon can stop hiccups.	Make a fruit fly trap—Put a thin layer of ACV in a cup with a drop of dish soap. Set it out on the counter and the fruit flies will (hopefully) fly in and get stuck.	Add to bath water to relieve the redness and pain of sunburn
Clear a stuffy nose by mixing a teaspoon in a glass of water and drinking.	Get rid of cat urine smell—add it to the laundry when you wash the clothing, blanket, etc.	Reduces buildup on the scalp
Get rid of bad breath—add ½ Tablespoon to a cup of water, and gargle for 10 seconds at a time until the cup is empty.	Use as a natural disinfectant cleanser	Helps in the removal of warts
Use apple cider vinegar to soothe a sore throat. Mix 1/4 cup ACV with 1/4 cup of warm water and gargle every hour.	Use it to wash windows and leave a streak free shine and clean scent	Skin toner for blemishes
Beat exercise exhaustion—lactic acid buildup in the body causes fatigue, while the amino acids in ACV act as an antidote. Add a tablespoon to a glass of water after a workout.	Use it to deter cats from having accidents they won’t go where they smell vinegar.	Use ACV in your bath. Add ½- 1 cup to your bath water along with Epsom salts and lavender essential oil for a relaxing and detoxifying bath.
Fight yeast infections—add 1 ½ cup to a bathtub of water and soak for 20 minutes.	Use it as a natural deodorizer	Use as a hair rinse to fight dandruff and add body and shine
Create shiny, untangled and dandruff-free hair by adding 1/3 cup ACV to 4 cups of water and pour over your hair after shampooing. Leave on for a few seconds and rinse with cold water.
Use it as a teeth whitener by gargling with it every morning. The vinegar helps remove stains and kill bacteria in the mouth and gums.
Soothe sunburn with apple cider vinegar by massaging into the affected area.
Wart removal—place a cotton pad soaked in ACV on top, and secure it with a bandage. Leave on overnight, repeating for a week.
A Tblsp each morning along with a Tblsp of blackstrap molasses in some warm water. seems to help with allergies

Salt – Sea Salt or Himalayan Salt or Epsom Salt – $1 to 5

In our house we personally use Himalayan Salt, but that’s really because it’s readily available and costs only 3 euros at our local supermarket. But you could just as easily buy sea salt and get 1 kilo for 1 euro or $1. That will go a long way. I use it to help get rid of bad foot smell with a cup of vinegar and 1 cup of salt in hot water. This mixture is also great for sore muscles. Just soak them until the water gets cold.

Salt seems to have the some cleaning characteristics that baking soda has, here are some great and easy things you

In The Kitchin	Cleaning	Laundry	Around the House	Personal Care
Add to boiling water. Many people think that adding salt to water on the stove will make it boil quicker. It isn’t true! But, salt does make water boil at a higher temperature, thus reducing cooking time.	alt works as an effective yet gentle scouring agent. Salt also serves as a catalyst for other ingredients, such as vinegar, to boost cleaning and deodorizing action. For a basic soft scrub, make a paste with lots of salt, baking soda and dish soap and use on appliances, enamel, porcelain, etc.	Attack wine spills. If your tipsy aunt tips her wine on the cotton or linen tablecloth, blot up as much as possible and immediately cover the wine with a pile of salt, which will help pull the remaining wine away from the fiber. After dinner, soak the tablecloth in cold water for thirty minutes before laundering. (Also works on clothing.)	Deter ants. Sprinkle salt at doorways, window sills and anywhere else ants sneak into your house. Ants don’t like to walk on salt.	Extend toothbrush life. Soak toothbrushes in salt water before your first use; they’ll last longer
Set poached eggs. Because salt increases the temperature of boiling water, it helps to set the whites more quickly when eggs are dropped into the water for poaching.	Clean sink drains. Pour salt mixed with hot water down the kitchen sink regularly to deodorize and keep grease from building up.	Quell oversudsing. Since of course we are all very careful in how much detergent we use in our laundry, we never have too many suds. But if…you can eliminate excess suds with a sprinkle of salt.	Extinguish grease fires. Keep a box of salt near your stove and oven, and if a grease fire flares up, douse the flames with salt. (Never use water on grease fires; it will splatter the burning grease.) When salt is applied to fire, it acts like a heat sink and dissipates the heat from the fire–it also forms an oxygen-excluding crust to smother the fire.	Clean teeth. Use one part fine salt to two parts baking soda–dip your toothbrush in the mix and brush as usual. You can also use the same mix dissolved in water for orthodontic appliances.
Test egg freshness. Put two teaspoons of salt in a cup of water and place an egg in it–a fresh egg will sink, an older egg will float. Because the air cell in an egg increases as it ages, an older egg is more buoyant. This doesn’t mean a floating egg is rotten, just more mature. Crack the egg into a bowl and examine it for any funky odor or appearance–if it’s rotten, your nose will tell you. (Bonus fact: if you have hard boiled eggs that are difficult to peel, that means they are fresh!)	Remove water rings. Gently rub a thin paste of salt and vegetable oil on the white marks caused by beverage glasses and hot dishes, on wooden tables.	Dry clothes in the winter. Use salt in the final laundry rinse to prevent clothes from freezing if you use an outdoor clothes line in the winter.	Drip-proof candles. If you soak new candles in a strong salt solution for a few hours, then dry them well, they will not drip as much when you burn them.	Rinse your mouth. Mix equal parts salt and baking soda in water for a fresh and deodorizing mouth rinse.
Prevent fruits from browning. Most of us use lemon or vinegar to stop peeled apples and pears from browning, but you can also drop them in lightly salted water to help them keep their color.	Clean greasy pans. Cast-iron skillets can be cleaned with a good sprinkling of salt and paper towels.	Brighten colors. Wash colored curtains or washable fiber rugs in a saltwater solution to brighten the colors. Brighten faded rugs and carpets by rubbing them briskly with a cloth that has been dipped in a strong saltwater solution and wrung out.	Keep cut flowers fresh. A dash of salt added to the water in a flower vase will keep cut flowers fresh longer. (You can also try an aspirin or a dash of sugar for the same effect.)	Ease mouth problems. For cankers, abscesses and other mouth sores, rinse your mouth with a weak solution of warm salt water several times a day.
Shell nuts. Soak pecans and walnuts in salt water for several hours before shelling to make it easier to remove the meat.	Clean stained cups. Mix salt with a dab of dish soap to make a soft scrub for stubborn coffee and tea stains.	Remove perspiration stains. Add four tablespoons of salt to one quart of hot water and sponge the fabric with the solution until stains fade.	Arrange artificial flowers. Artificial flowers can be held in place by pouring salt into the vase, adding a little cold water and then arranging the flowers. The salt becomes solid as it dries and holds the flowers in place.	Relieve bee sting pain. Ouch? Immediately dampen area and pack on a small pile of salt to reduce pain and swelling. More bee-sting tips here.
Prevent cake icing crystals. A little salt added to cake icings prevents them from sugaring.	Clean refrigerators. A mix of salt and soda water can be used to wipe out and deodorize the inside of your refrigerator, a nice way to keep chemical-y cleaners away from your food.	Remove blood stains. Soak the stained cloth in cold saltwater, then launder in warm, soapy water and boil after the wash. (Use only on cotton, linen or other natural fibers that can take high heat.)	Make play dough. Use 1 cup flour, 1/2 cup salt, 1 cup water, 2 tablespoons oil and 2 tablespoons cream of tartar. Stir together flour, cream of tartar, salt and oil, and slowly add water. Cook over medium heat stirring frequently until dough becomes stiff. Spread onto wax paper and let cool. Knead the dough with your hands until it reaches a good play dough consistency. (Read about juice dyes here.)	Treat mosquito bites. A saltwater soak can do wonders for that special mosquito-bite itch–a poultice of salt mixed with olive oil can help too.
Remove odors from hands. Oniony-garlicy fingers? I like soap and water, then rubbing them on anything made of stainless steel (it really works), but you can also rub your fingers with a salt and vinegar combo.	Clean brass or copper. Mix equal parts of salt, flour and vinegar to make a paste, and rub the paste on the metal. After letting it sit for an hour, clean with a soft cloth or brush and buff with a dry cloth.	Tackle mildew or rust stains. Moisten stained spots with a mixture of lemon juice and salt, then spread the item in the sun for bleaching–then rinse and dry.	Repair walls. To fill nail holes, fix chips or other small dings in white sheetrock or plaster walls, mix 2 tablespoons salt and 2 tablespoons cornstarch, then add enough water (about 5 teaspoons) to make a thick paste. Use the paste to fill the holes.	Treat poison ivy. Same method as for treating mosquito bites. (Salt doesn’t seem to distinguish between itches.)
Reach high peaks. Add a tiny pinch of salt when beating egg whites or whipping cream for quicker, higher peaks.	Clean rust. Mix salt and cream of tartar with just enough water to make a paste. Rub on rust, let dry, brush off and buff with a dry, soft cloth. You can also use the same method with a mix of salt and lemon.	Clean a gunky iron bottom. Sprinkle a little salt on a piece of paper and run the hot iron over it to remove rough, sticky spots.	Deter patio weeds. If weeds or grass grow between bricks or blocks in your patio, sidewalk or driveway, carefully spread salt between the cracks, then sprinkle with water or wait for rain to wet it down.	Have an exfoliating massage. After bathing and while still wet give yourself a massage with dry salt. It freshens skin and boosts circulation.
Extend cheese life. Prevent mold on cheese by wrapping it in a cloth moistened with saltwater before refrigerating.	Clean a glass coffee pot. Every diner waitress’ favorite tip: add salt and ice cubes to a coffee pot, swirl around vigorously, and rinse. The salt scours the bottom, and the ice helps to agitate it more for a better scrub.	Set color. Salt is used commonly in the textile industry, but works at home too. If a dye isn’t colorfast, soak the garment for an hour in 1/2 gallon of water to which you’ve added 1/2 cup vinegar and 1/2 cup salt, then rinse. If rinse water has any color in it, repeat. Use only on single-colored fabric or madras. If the item is multicolored, dry-clean it to avoid running all of the colors together.	Kill poison ivy. Mix three pounds of salt with a gallon of soapy water (use a gentle dish soap) and apply to leaves and stems with a sprayer, avoiding any plant life that you want to keep.	Ease throat pain. Mix salt and warm water, gargle to relieve a sore throat.
Save the bottom of your oven. If a pie or casserole bubbles over in the oven, put a handful of salt on top of the spill. It won’t smoke and smell, and it will bake into a crust that makes the baked-on mess much easier to clean when it has cooled.			De-ice sidewalks and driveways. One of the oldest tricks in the book! Lightly sprinkle rock salt on walks and driveways to keep snow and ice from bonding to the pavement and allow for easier shoveling/scraping. But don’t overdo it; use the salt sensibly to avoid damage to plants and paws.
			Tame a wild barbeque. Toss a bit of salt on flames from food dripping in barbecue grills to reduce the flames and calm the smoke without cooling the coals (like water does).

Coconut Oil – $5 to 9

I love coconut oil especially when it comes to cooking. It’s great to replace your traditional cooking oils because it can has a high “smoke point.” According to the website Dr Gourmet, “The “smoke point” is the temperature at which, when heated, an oil will begin to smoke. The smoke point of coconut oil is actually quite low by comparison to other oils. Unrefined coconut oil smokes in the range of 350° F. That’s about the same as butter or lard. A more refined coconut oil would have a higher smoke point (just above 400° F). ”

Personally I use a coconut oil that I purchase from iHerb.com because its super high quality, well-priced, and ships straight to my door tax-free and they only charge $4 for shipping. The brand I like is made by, Jungle Products, Beyond Organic Coconut Oil, 14 oz (397 g). I like to buy oils in glass bottles, because I don’t want leeching of the container into the oils that I buy. But that’s just me.

There are a ton of uses for coconut oil, here is a small list:

Health	In the Kitchen	Around the House
All-Natural Bug Spray Combine a half cup of coconut oil with 10 drops of tea tree oil into a spray bottle. Close the lid, shake the bottle and then spray this natural formula directly onto skin to keep pesky bugs at bay.	Coffee Flavor Booster-Quickly emulsify one tablespoon of coconut oil into your favorite coffee or espresso for a sweet coffee creamer. Keep the oil in a small pour bottle in your office so you can easily add flavor to your afternoon brew.	Homemade Aromatherapy Combine coconut oil with your favorite blend of essential oils, then dab on your temples and the back of your neck.
Bug Bite Soother If a mosquito or other insect chewed you up, use coconut oil to calm irritated skin. Apply a small amount of oil to the bite(s) and surrounding area to alleviate itch and burning.	All-Natural Salad Dressing Combine three quarters of a cup coconut oil with a quarter cup pineapple juice, half cup pineapple and half cup macadamia nuts. This dressing is sweet and nutty and can be enjoyed over greens or a dessert base–like vanilla ice cream! Try your own variation to create your favorite dressing.	Easy Lotion Bars Heat coconut oil, beeswax and essential oils over medium heat. When melted and combined completely, pour into a mold (like ice cube trays) and let it sit until it becomes firm. Then, rub the lotion on your body to moisturize skin.
Natural Massage Oil Combine a cup of liquefied coconut oil with an essential oil (like lavender, mint or lemon) or a combination of oils in a plastic bottle and shake to combine. Then massage the scented oil onto your skin (or have someone do it for you!).	Quick Sauté This oil is stable and can withstand high heat without smoking.	Makeup Brush Cleaner Coconut oil is perfect for cleaning the oil-based makeup from your beauty brushes. Rub a small amount into the brush and rinse thoroughly with water then lightly pat them dry with a soft towel.
Remove Earwax Warm coconut oil in the microwave for a few seconds until it becomes a liquid. Test the temperature with your finger and make sure it's warm, not hot. Fill a dropper with half to one tablespoon of the oil; tilt your head to your right shoulder and drip oil into your left ear, letting it sit for 10 minutes. Then, tilt head upright and rinse all of the oil out with warm water. Dry your ear with a towel and then repeat on the other side.	Healthier Baked Treats Coconut oil is a healthier alternative to oils that are typically in baked goods.	Gum Remover Coconut oil may help remove gum from hair, carpet and many other places it doesn’t belong.
Calm Dry Skin If you suffer from dry patches of skin, apply coconut oil to those areas first and allow it to absorb into your body. Then, apply as a moisturizer for your whole body as often as needed for soft, smooth, hydrated skin that glows.	Cooking Ingredient Swap out other oils in dishes and add in coconut oil instead.	Furniture Polisher Coconut oil can give a protective shine to some furniture. Test it on a hidden area of the material first to make sure it doesn’t damage the wood.
Repair Damaged Hair Moisturize your strands by using coconut oil as an all-natural deep conditioner. Simply add oil to wet, clean hair when you’re in the shower and allow it to absorb into your scalp for a few minutes. Then rinse the “conditioner” out, dry hair and style as usual.	Thickening Agent in Recipes Add coconut oil to recipes to thicken sauces without using dairy.	Soften and Shine Leather Goods Rub coconut oil on your leather items to soften and moisturize the surface so it shines again.
Soothe Sunburn Apply the oil to burned skin for relief as often as needed.	Energy Booster Swallow a tablespoon of coconut oil when you’re in need of a pick-me-up for a boost without the sugar or caffeine-fueled crash.	Dish Soap Use coconut oil when washing dishes to help remove food that’s stuck.
Moisturize New Tattoos Gently rub a small amount onto the areas of a fresh tattoo.	Healthy Nut Butter Process nuts with coconut oil for a smooth and creamy texture in nut butters.	Unstick a Zipper Touch the zipper’s teeth with a dab of coconut oil and zip back and forth a few times to release the resistant area.
Reduce Blemishes Apply coconut oil topically as needed to control blemishes.	Egg Substitute Substitute coconut oil for eggs in a recipe. This is the perfect swap in dessert recipes.	Degrease Hands If your hands are covered in grease or motor oil, use coconut oil to dissolve the grease so you can clean your hands.
Help Soothe Eczema Apply coconut oil topically daily to help soothe the pain and itch of irritated skin at dry patches. Talk to your doctor about whether this home remedy is best for your eczema; discontinue use if your skin condition worsens.	Butter Swap Substitute for butter in cooking. Use a similar amount of coconut oil in place of butter for a better-for-you difference you can taste.	Get a Stuck Ring off Your Finger If your ring is stuck, simply rub some coconut oil along the finger where the band is and wiggle the ring until it comes off.
Fast Night Cream Ditch pore-clogging heavy creams and upgrade to a thin layer of hydrating and replenishing coconut oil as a nighttime facial moisturizer.	Toast Topper Instead of using butter, shake up the taste of your morning meal by adding a smear of coconut oil.	Shoe Polisher Make dull, scuffed-up shoes shiny again by applying coconut oil to a rag and rubbing it on the shoes for a nice sheen.
Overnight Foot Moisturizer Massage coconut oil into feet and put on a pair of socks to hydrate dry, rough skin while you sleep. When you wake up in the morning, your feet should feel soft and smooth.	Popcorn Flavoring This is a healthier alternative to butter and gives the popcorn a new flavor.	Remove Soap Scum Get pesky soap scum off of your tub, shower walls, doors and handles by applying a thin layer of coconut oil to the scum and letting it sit for 10 to 20 minutes before wiping away with the rough side of a moistened sponge.
Fight Oily Skin With a Face Mask Combine two tablespoons of coconut oil with two teaspoons of apple cider vinegar and apply to skin. Let the mask sit for a few minutes, then rinse off with warm water and pat skin dry with a towel.	Lengthen Egg Shelf Life Coat the shell of an egg with coconut oil to prolong its freshness in your fridge.	Condition Wooden Cutting Boards Make your cutting boards last longer by conditioning them. Simply wipe down the cutting board with a damp towel and then dry it. Rub some coconut oil into the board using a soft cloth, and then let it sit for 10 to 15 minutes. Buff the board with a fresh cloth after.
Hydrate Dry Skin With a Face Mask Combine two tablespoons of coconut oil, two teaspoons of honey and one teaspoon of almond milk and apply to your face. Let the mask sit for a few minutes, then rinse off with warm water and pat skin dry with a towel.	Add Thickness to Smoothies Combine one tablespoon of coconut oil to your smoothie ingredients to add texture, taste and an energy boost to your shake.	Oil Door Hinges Hush annoying, squeaky doors by oiling door hinges with some dabs of coconut oil.
De-Puff Skin With a Face Mask Combine two tablespoons of coconut oil with two tablespoons of espresso, two tablespoons of natural cocoa and one tablespoon of lemon juice (for oily skin), or one tablespoon of honey (for dry skin). Apply to your face, let it sit for a few minutes, then rinse off with warm water and pat skin dry with a towel.	Frying Pan Greaser Replace cooking spray with coconut oil when coating pans and trays for cooking and baking. This will add flavor and prevent food from sticking to the pan.	Remove Stubborn Stickers and Labels When you want to remove a pesky price sticker from a container, or something sticky is stuck on your rug, try coconut oil to help get rid of the tackiness or glue. Test it out on a small surface if you’re applying to furniture fabric or carpet to make sure the coconut oil won’t leave a stain behind.
Address Discolored Skin With a Face Mask Combine two tablespoons of coconut oil with a half cup of pumpkin pulp and apply to face. Let the mask sit for a few minutes, then rinse off with warm water and pat face dry with a towel.	Fast Chocolate Bars Combine cocoa powder, coconut oil, salt, honey and vanilla extract over heat and spread onto a baking sheet. Let cool and enjoy for a healthier alternative to a milk chocolate candy bar.	Polish Metal Faucets Use coconut oil to polish faucets by applying a few drops to a soft cloth and then rubbing onto the metal surface. Let it sit for a few minutes, then buff the faucet with a clean cloth until it shines.
Face Exfoliator Combine a half cup coconut oil with two tablespoons of brown sugar and gently apply to face in circular motions. Rinse with warm water.	Keep Cast-Iron Cookware Seasoned It’s important to season a cast-iron pan with a protective coating to keep it in good working order. Swap out vegetable oil or shortening and use coconut oil instead.	Dust Buster Applying a thin layer of oil will help repel dust from surfaces, making them easier to wipe down in the future. Test a small amount of coconut oil on the surface of your shelves and furniture first to make sure it won't stain
Natural Lice Remedy Rinse head with apple cider vinegar and comb through with a fine lice comb. Once hair is dry, apply coconut oil all over and let sit for 12 to 24 hours. Wash the comb thoroughly, then comb through again and wash with shampoo.	Healthy Mayonnaise Replace vegetable oil with coconut oil for a mayonnaise that contains good-for-you fats.
Repair Overworked Hands Washing dishes? Cleaning the house? Rub one tablespoon of coconut oil into your hands before you begin and another tablespoon when you’re finished for soft hands.	Homemade Soup Enjoy the flavors of coconut by melting this oil in a pot as a starting ingredient for sou
Exfoliate Your Entire Body Combine one cup of coconut oil with a half cup brown sugar, two teaspoons of honey and a few drops of your favorite essential oil. Gently rub over entire body to remove dead skin. Rinse off with warm water and gently pat your skin dry.
All-Natural Lotion Combine one cup coconut oil, two teaspoons of almond oil, and two drops of your favorite essential oil. Apply to your body once a day to hydrate skin, as you would lotion.
Treat Cuts Apply a small amount of coconut oil to a cut or scrape and the surrounding area. The oil contains antioxidants that studies in mice have shown may help cuts heal faster.
Frizz Fighter Spray liquid coconut oil on damp hair and cover with a shower cap. Leave on for an hour or two and shampoo. This natural beauty method may help prevent frizz.
Diminish Frizz on the Go Apply a small amount of coconut oil to ends and throughout dry hair before using heated tools and styling in an attempt to fight frizz before it starts. Bring a small spray bottle with you to tame frizz as it occurs throughout the day.
Hide Dandruff Apply half cup of coconut oil to your scalp and roots, and then distribute it evenly throughout hair, all the way down to the tips. Let the oil sit for at least five minutes before rinsing and shampooing.
DIY Vapor Rub Combine coconut oil with peppermint essential oil and apply it to your chest and throat area.
Shine Enhancer Apply coconut oil to hair in the shower. Allow to sit for three to five minutes. Rinse and shampoo. Coconut oil helps protect your hair from everyday elements and gives it a shine boost.
Diminish Dark Under-Eye Circles Rub a small amount of coconut oil beneath your eyes to help diminish the look of dark circles.
Kick Bad Breath Hold a tablespoon of coconut oil in your mouth until it melts and swish it around for fresh, clean breath.
Stop Split Ends Minimize the amount of split ends you get by applying coconut oil to the ends of wet hair.
Enhance Eyelashses Combine one tablespoon coconut oil with one teaspoon lemon juice and one drop lavender oil. Clean an old mascara tube and brush, then add this oil mixture to the empty tube. Apply the oil to lashes one to three times daily for clean and polished lashes.
Lip Balm Apply coconut oil to your lips in place of lip balm, as needed. The nourishing properties can create smooth, kissable lips.
Soothe Nursing Mother’s Nipples For sore nipples, apply coconut oil at night under loose clothing for relief.
Reduce Appearance of Cold Sores Apply coconut oil to the affected area as often as needed to diminish the sore’s redness and inflammation.
Sore Throat Soother Gargle with a combination of one tablespoon coconut oil, one teaspoon apple cider vinegar and one tablespoon warm water to help alleviate scratchy, sore throats.
Simple Shaving Cream Using an immersion blender, whip up some coconut oil in a bowl or pot to use as a shaving cream. This natural shaving cream can help restore skin’s moisture.

Notable Mentions

Oregano Oil

Oregano oil is one of those little natural health remedy secrets. It’s a natural anti-viral solution, and a little bit can go a long way. All you need is a couple of drops and wow this can help with a host of issues. You might want to Google this as this post is already quite long. But trust me, this can help with so many issues. I personally use this when I feel a little bit down to boost my immune system. I add 3 drops, along with Grapefruit Seed Extract, Propolis, Echinacea, and Vitamin D oil in a glass. I mix a small dose of water to dilute because oregano oil runs hots and can burn if you do not dilute. Make sure to get mediterranean with a high level of oregano (organium vulgare) not diluted. They sometimes mix with olive oil, which reduces the effects of the oregano oil.

Tea Tree Oil

This is a staple in my medicine cabinet and I use a couple of drops as an everyday mouthwash. Tea Tree oil like oregano and coconut oil are anti-viral. And best of all you can find this in just about any store. If you are going to use this internal make sure you find a tea tree oil that is made for internal digestion.

Well there you go 4 every day household items that are super-charged to help you in a host of issues.

Want To Clear Up Acne?

Bronson Tang — Thu, 23 Apr 2015 06:27:29 +0000

So why an earth am I writing about acne on a blog dedicated to calisthenics?

Well, for one, I think it affects millions around the world, and that includes our fellow calisthenic athletes.

You may not be suffering from acne, but I am pretty sure you know someone that is. Please share this post with them.

I want to preface, I am not a dermatologist, nor medical doctor. I did suffer from acne as a child, and I have recently dealt with it in my family.

The purpose of this article, is to possibly help those find a solution that is more sustainable, natural with less adverse side effects, and affordable.

I want to cover what acne is and a healthy more natural way to cure one’s acne.

Yes I realize there are a ton of solutions out there, from ProActiv to the new Sulfur based prescribed medications.

What is Acne?

Rather than reinvent the wheel I thought I would just cut and paste the textbook definition of acne from our good friends over at Wikipedia:

Acne vulgaris (or simply acne) is a long-term skin condition characterized by areas of blackheads, whiteheads, pimples, greasy skin, and possibly scarring. The resulting appearance may lead to anxiety, reduced self-esteem, and in extreme cases, depression or thoughts of suicide.

Acne vulgaris is often found in teenagers however Acne Rosacea, is common in middle-aged women. By definition, Rosacea is a chronic skin condition characterized by facial redness, small and superficial dilated blood vessels on facial skin, papules, pustules, and swelling.

Sometimes a person can suffer from a combination.

The side effects from having acne can be quite devastating, especially as we tend to live in a very superficial culture that judges someone on looks alone.

When one suffers from acne you are just about willing to do anything to clear it up. The problem with this mentality is that it tends to favor a more quick fix magic bullet approach.

What I want to offer is a more holistic way of treating and dealing with your acne that really focuses on nutrition in addition to the traditional ways like washing your face twice a day.

Acne 101

As I mentioned before, I am not a medical doctor nor will I attempt to clinical tell you exactly what acne is, because, really we don’t know 100% for sure what is the cause. And many of the over the counter products claiming to treat acne are just band-aids covering up what I think may be some of the culprits to having acne.

Here are some interesting statistics I found on acne:

Causes of acne include one or a combination of the following:

Genetics
Hormones
Prescribed Medications
Oil-Based cosmetics
Stress
Physical irritation
Humidity and Environmental pollutants

Of the 85% of teenagers (between the ages of 12 and 24) that suffer from acne, 25% will have permanent scars ranging from severe to light. The American Dermatologist Association finds that:

20% of all adults have active acne
60 million Americans have active acne
20 million Americans have acne badly enough to cause scars.
Only 11% of acne sufferers seek help
Acne is considered a social taboo.

Acne affects people regardless of age, gender or race. While thoroughly treatable, of those who suffer from acne:

11% will see a physician
20% will go to a skin care center
30% will use an over-the-counter medication from a drug store or pharmacy
40+% will do nothing

The numbers are simply amazing that out of all the possible ways to treat acne none are addressing a more holistic approach.

Probably one of the best books on the subject is The Clear Skin Diet, by Alan Logan and Valori Treloar. Logan is aboard certified naturopathic physician licensed and Treloar is MD Board Certified Dermatologist. Together the two offer a real hands on sensible approach to clear skin that starts with nutrition.

We are what we eat.

Your skin is one of the largest organs in your body. If you suffer from acne, in my opinion, it is your body’s way of communicating with you that you are not well. In other words, its like an alarm siren signaling that some type of change(s) is (are) necessary.

The New Approach

I am a true believer in the power of food and water. I think what we put in our bodies reflects greatly on the outside, like our skin, hair and nails.

Now granted what I am about to share with you, is not a clinical trial, nor is it evidence that it will work for everyone. I simply worked with my girlfriend to help curtail her acne.

I took a five phase approach:

1) Reduce/eliminate certain foods, mainly one food group with another (Interior)
2) Natural hygiene, washing face twice a day, with face toner, and cream (Exterior)
3) Increase more healthy foods, supplementation, and water consumption (Interior)
4) Better rest and sleep, 7-9 hours and naps (Interior)
5) Reduce stress levels, of course this is ongoing, as life is a constant ebb and flow (Interior)

As you can see my focus was mostly on the inside. (80%) I wanted to work from the inside out. Our skin is a reflection of how well we treat the inside not just the outside. Our culture nowadays is so focused on the external that it oftentimes neglects the most important part, caring for our bodies by what and how we eat and what we think.

Phase 1 – Eliminate Dairy

What I am about to say may offend some people and fly in the face of convention propaganda as well as main stream media. Milk and dairy products seemed to aggravate my girlfriend.

I first learned about this in the book, The Clear Skin Diet, as it describes the correlation between acne breakouts and milk/dairy consumption. In the book it also details how the vast majority of Chinese are lactose intolerant.

I am not sure why my girlfriend’s acne got worse as she consumed more dairy products, it could have something to do with the chemicals that are added to the dairy based products or the products themselves I am not quite certain. I read that it may have something to do with the naturally occurring hormones and growth factors in dairy products that seem to turn on the oil glands in those that consume it.

We tried all sorts of dairy products, from goat’s milk, to sheep’s milk, as alternatives and nothing seemed to work. We have since been using homemade rice milk, which consists of soaking one cup of rice overnight, then cooking it, and adding the cooked rice and four cups of filtered water to a blender and blending it for 2-3 minutes. You can add vanilla or cinnamon to flavor it up.

For those of you worried about taking rice milk and not getting your so-called calcium, in China, it is very common for mothers to give their infants rice milk. My brother and I were fed rice milk as infants, and I can assure you that the both of us are perfectly normal.

Once you reduce your dairy consumption, you will see a noticeable difference in your skin.

Phase 2 – Natural Hygiene

When I had my bout with acne, Retinol-A and Accutane both were the prescribed medications, which essentially are forms of Vitamin A. Knowing this, it made sense that we would supplement more with whole food bases and sources of Vitamin A rather than experience the side effects of either of the chemical toxic based prescriptions.

It seems that nowadays sulfur is the new in thing. The problem with sulfur based products and medications is that some people have a reaction to sulfur and it may make things worse.

Instead, I opted to use some natural products:

1) Wash twice a day, morning and evening, with Aleepo soap, the two fundamental ingredients: olive oil and laurel(bay leaf) oil, and the percentage of laurel oil and olive oil can vary, I would recommend something organic. You can find this at any natural food store. (Cost $5-10) This should last you 6 months or more. Or another alternative is Grandpa’s, Thylox, Acne Treatment Soap with Sulfur. (Cost $5) This should last 2-3 months. I have personally used both, and I have no issues, however my girlfriend has used Grandpa’s Soap and did not have great results, so we went back to used Aleepo soap. One more thing, in the book The Clear Skin Diet, it cites many reasons why washing your face twice a day is better than once a day, with supporting data to back it up.

2) Use a cleanser and toner, all natural and organic, we use Weleda One step cleanser and toner. I love these products because they are clean and pure, with as little added ingredients as possible. A few dabs on a cotton pad will do perfectly, using it both morning and night just after you wash your face. (Cost $15) This should last you 6-8 weeks.

3) Use a natural based acne cream or gel, we use Himalaya Herbals Acne-n-Pimple Cream, now I realize it has fillers that are not that good but it works wonders, and its a temporary stop gap for acne that is the breakout stages. (Cost $6) This should last you 6 months

4) Another great natural remedy that I have personally used with success is a Sea Kelp Blemish stick. ($7.50)

Phase 3 – Food, Water & Supplementation

What you eat and drink like milk and dairy products can seriously wreak havoc on your skin. That’s why we eat tons of green vegetable which naturally have Vitamin A, and supplement with a new Homeopathic remedy that seems to be working pretty good, called Clearin by a company called Vaxa International. (Cost $18 for two weeks, one month supply $36) You take 2 pills in the morning and two in the evening. We first took 1 pill in the morning and 1 pill in the evening for the first 2 days to acclimate my girlfriend’s body to the product. She is very tiny and has a sensitive stomach so I wanted to slowly get her accustomed to the pills. Another nice alternative is Zinc, however this sometimes works for some and not for others. So far we have had the greatest success with Clearin. Lastly, water, is a key component to great looking skin. Our bodies are made up of water, and you skin is one of the ways your body detoxes by sweating. Replenishing the water lost throughout the day is an important part of maintaining a healthy body. To learn more about water, check this out.

Phase 4 – Sleep

This one is pretty self-explanatory, we need 7-9 hours of sleep every day. If you are not getting the right amounts of sleep you will feel the consequences later. Sleep helps to reduce stress which in turn can possibly help your body, in turn helping your skin. Everything is inter-related. To learn more about this check out the article I wrote on sleep.

Phase 5 – Manage Stress

We all have to manage some type of stress in our lives. The are many different ways to help reduce stress, some of my favorite are meditation and exercise. you need to do what’s best for you, but you need to do something each and every day that helps you unwind.

In conclusion, this is the approach that we have chosen to take. In no way, am I stating that you are guaranteed to have clear skin. Everyone is made differently and you need to do what works best for you. It’s my hope that some of what I have shared can help some of the millions struggling with acne.

Want To Learn All About Simple Versus Complex Carbohydrates

Bronson Tang — Thu, 02 Apr 2015 06:13:26 +0000

For as long as I can tell I have heard that we need to eat more complex carbohydrates and reduce the amount of simple carbohydrates that eat. But the problem is that this cookie cutter one size fits all mentality does not always hold true.

Each person is different. And each athlete is different as well. As such nutritional requirements can vary depending on the demands put on the body and what the body needs short, medium and long term to sustain itself in the most optimum manner.

If we just examine the two on their own merits we will need te closely examine what is the difference between simple and complex carbohydrates.

Yes, I know, everybody, knows what’s the difference, right?

Wrong.

So I set out to find the answer, and make it a bit more palatable for the average person.

There are a few main nutrients that the body needs to maintain, re-charge and revitalize the organs and cells of the body:

1) Fats
2) Proteins
3) Carbohydrates
4) Minerals
5) Probiotics
6) Water

For the purposes of this post, I will be focusing just on carbohydrates.

The word carbohydrates, comes from the fact that it is made of three separate biological molecules, consisting of carbon (C), hydrogen (H) and oxygen (O) atoms or more easily think of them as hydrated carbons.

Carbohydrates can be generally classified into three categories:

1) Starch (Complex carbohydrates)
2) Sugar (Simple carbohydrates)
3) Fiber (Complex carbohydrates)

Starches, fiber and sugars are fuel for the body. Your body uses either of these as energy.

If you get nothing else from this article and only remember that carbohydrates fall into these three respective categories you pretty much have a basic understanding of carbohydrates. Most people to some degree or another know that carbohydrates are starches, those two words (carbs and starches) have been used interchangeably. What most people don’t realize are the other tow: sugar and fiber.

As you break down (no pun intended) carbohydrates further there are two main sub-groupings that differentiate one from the other in terms of how your body goes about using that food as energy.

The two sub-groupings are: simple and complex carbohydrates.

When it comes to simple versus complex carbohydrates the best way to differentiate the two is in the two words themselves, simple versus complex.

Simple carbohydrates are easily (simple) broken down and digested quickly. In other words, its a lot simpler, but this does not necessarily mean better. Examples include fruits, vegetables, unprocessed plant products, table sugar, fruit juice, milk, yogurt, honey, molasses, maple syrup and brown sugar.

Complex carbohydrates are a bit more complex or take longer to digest and break down in the body as they typically have more fiber, vitamins, and minerals. Examples include vegetables, whole grain breads, oatmeal, legumes, brown rice and wheat pasta.

One other note worth mentioning when it comes to complex carbohydrates is that there are two sub-categories that fall under it, starchy and fibrous carbohydrates.

Starchy carbohydrates include food choices such as brown rice, baked and sweet potatoes, oatmeal, brown pastas and whole grains.

Fibrous carbohydrates include asparagus, broccoli, cauliflower, onions, mushrooms, spinach and peppers and can also be found in most varieties of dark green leafy vegetables.

According to Brian Calkins, in his article Simple Sugars versus Complex Carbs, there are six simple steps when it comes to carbs:

1) Start to put the good carbs into your body: Complex Starchy and Fibrous Carbs that have not been altered or processed.
2) Eat small meals more frequently – every 3-3½ hours, 5-6 times per day.
3) Begin to gain an awareness of food labels and the “sugar” ingredients.
4) Start to reduce or eliminate the simple sugars and the processed carbohydrates. Remember: If your goal is fat reduction, sugar is your worst enemy!
5) Focus on making progress and forget about being perfect. You’ll mess up every so often. Forgive yourself and just move on!
6) Remember that small changes over time will stack up on themselves…and eventually will bring you to a new destination of physical excellence!

The Carb Test

A great way to know what type of carbs you are eating is by gauging how you feel 5-15 minutes after you eat. This is of course presuming that you ate an adequate portion of food. A good rule of thumb is to use your hand to measure of portions of food.

The palm of your hand, not counting your fingers, is considered one portion size of food. (Remember the size of your stomach is the size of your fist. So the huge servings that you sometimes see at restaurants is way too much food.)

If you have roughly three servings (using the palm of your hand as a measurement), and you wait 5-15 minutes for your food to properly digest, this is typically a good way to measure whether your food was nutrient dense or nutrient poor. If after 15 minutes or so you feel hungry you may be eating nutrient poor food.

Many people can eat, what is often called, “empty calorie” foods, like soda and processed foods with enriched flour, and still feel hungry after. Now granted empty calories can help, it all depends on the circumstances you find yourself in.

The reason for this, is that, the food they are eating is devoid of any nutrients the body can use for energy.

The body is still in desperate need of life sustaining and energizing foods, and therefore sends a signal to send more food, because the body has no idea what to do with the “empty calorie” food ti has just received.

If on the other hand, you eat nutrient rich foods, like kale, spinach, broccoli, brown rice, quinoa, sprouted grains, you will often find that it doesn’t require a lot of food to fill your body.

Your body sends a message to your brain, telling it, that it has received the adequate amount of nutrient rich foods and no more food is required.

Another thing worth noting, many people, confuse hunger for thirst, as the vast majority of the people on the planet are dehydrated.

So if you feel the need to eat, drink some water and you may find that that was what your body was needing.

The Glycemic Index of Common Foods

According to Wikipedia, The glycemic index or glycaemic index (GI) is a number associated with a particular type of food, normally carbohydrates, that indicates the food’s effect on a person’s blood glucose (also called blood sugar) level. The number typically ranges between 50 and 100, where 100 represents the standard, an equivalent amount of pure glucose.

In a nutshell, this is a number that can tell you whether or not that can have positive or negative effects with respect to your blood sugar levels.

Many health related industries use a “high,” medium” and “low” rating system for GI. Using this system, foods get classified in the following way(1):

Low GI	Medium GI	High GI
0-55	56-69	70 or greater

GI Ratings for the World’s Healthiest Foods

Food Group	Very Low GI	Low GI	Medium GI	High GI
World's Healthiest Foods
Vegetables	asparagus	carrots	beets	potatoes
	avocados	eggplant	corn
	beet greens	garlic	leeks
	bell peppers	green peas	sweet potatoes
	bok choy	onions
	broccoli	sea vegetables
	Brussels sprouts	winter squash
	cabbage
	cauliflower
	celery
	collard greens
	cucumbers
	fennel (bulb)
	green beans
	kale
	mushrooms crimini
	mustard greens
	olives
	olive oil
	Romaine and other lettuce
	spinach
	summer squash
	Swiss chard
	tomatoes
	turnip greens
Fruits		apples	apricots
		bananas	cantaloupe
		blueberries	figs
		cranberries	kiwifruit
		grapefruit	papaya
		grapes	pineapple
		lemons/limes	raisins
		oranges	watermelon
		pears
		plums
		prunes
		raspberries
		strawberries
Nuts & Seeds	flaxseeds	almonds
	sesame seeds	cashews
		peanuts
		pumpkin seeds
		sunflower seeds
		walnuts
Beans & Legumes	soybeans	black beans
	tofu	dried peas
	tempeh	garbanzo beans
		kidney beans
		lentils
		lima beans
		navy beans
		pinto beans
Seafood	cod	scallops
	salmon
	sardines
	shrimp
	tuna
Meats	beef, grass-fed
	chicken-pasture-raised
	lamb, grass-fed
	turkey, pasture-raised
Dairy		cheese, grass-fed
		eggs, pasture-raised
		cow's milk, grass-fed
		yogurt, grass-fed
Grains		barley	millet
		brown rice
		buckwheat
		oats
		quinoa
		rye
		whole wheat
Spices and Herbs	black pepper
	chili pepper
	cilantro & coriander seeds
	cinnamon
	cloves
	cumin seeds
	dill
	ginger
	mustard seeds
	oregano
	parsley
	peppermint
	rosemary
	sage
	thyme
	turmeric

The glycemic index is a good measure to know whether the food you are about to eat may cause serious issues or not. As you can see from the chart above that the “healthy” foods typically are low in the GI index.

In conclusion, not all carbs are created equal. Realizing that there is a huge difference in how your body actually stores and uses carbs for energy can make an enormous impact on the quality of your overall health.

We are bombarded with carbs wherever we go, many of them are really just simple sugars and as a result we are lacking the other type of good carbs, complex carbohydrates, that are bodies so desperately need.

Each has their place, and knowing the difference can really help you to build that body you always wanted.

Reference: (1) http://www.whfoods.com/genpage.php?tname=faq&dbid=32

You Are What You Eat

Bronson Tang — Thu, 26 Feb 2015 14:46:09 +0000

https://www.calisthenicsmag.com/wp-content/uploads/2015/02/you_eat.mp3

[Download MP3]

If you ask anyone, regardless of their age, sex, race, religion, creed or belief system, they will all agree on one thing: You Are What You Eat.

We all know that what we put into our bodies will dramatically help us both on the inside and on the outside.

Food is fuel for the body.

And the type of food we choose to put into our bodies is super-important to how it converts, stores and ultimately uses it for energy.

The father of modern medicine, Hippocrates, and whose name is part of the infamous, Hippocratic Oath, which is the ethical code that many modern physicians agree to.

One of Hippocrates, most widely known quotes about food, was this:

Let food be thy medicine and medicine be thy food.

The tricky part is among all the food choices how does one actually find foods that would qualify as “medicine”?

It’s a lot easier than you think.

Here’s what I do:

Read the labels.Read the labels.I read the food label first of anything that Ibuy, starting with the last ingredients first.Labels nowadayscan be extremely deceiving. Don’t fall for the package. Read the label. I always look at the label and most often ignore the packaging unless it has some keyword phrases that I liketo be on the alert for, like:
1. Farm Fresh
2. Certified Organic
3. 100% Organic Ingredients
4. Bio
5. 100% Natural Ingredients
6. Organic
7. Fair Trade
8. Non GMO
9. USDA Organic
10. Gluten Free
11. Vegan
Buy things around the perimeter of the market. Have you ever noticed that the foods that are on the outside/perimeter of the market tend to be more alive and less processed foods? I am not sure why, but its pretty common. I tend to buy foods on the perimeter of the supermarket. The foods that have a longer shelf life are usually in the middle of the aisles because those foods have been so altered and lacking of nutrients that they could probably last longer than you and I.
Foods that have variety of colors. I like to see that my plate has a variety of colors. If you look at processed foods excluding the dyes that are added to create the illusion of color, most of the packaged and processed foods are beige, brown, white and just pure boring. In addition to lacking nutritional value. I like to have a rainbow of colors when I eat from foods that are alive. This ensures that I am eating a balanced diet and its also really fun.
Foods that are alive. If its alive and was grown in the ground, than there is a better chance it has some life to it. Going back to the beginning of this post, you are what you eat. If I eat only dead processed foods than I can’t really expect too much life in my food. Vegetables are green because of the Chlorophyll that comes from the sun. The plants take the energy from the sun and convert it to energy and in doing so produce rich and vibrant green vegetables. With that being said doesn’t it make sense to take in some of the sun’s life-giving energy? And if you can buy whole organic, do it.
Eat only foods and ingredients you recognize. If I can’t tell you what it is I simply don’t eat it. I keep it easy. Foods that I can recognize and spell I eat, like apple or spinach. It’s tempting to fall for the fancy and shiny packaging. I tend to not let a designer label dictate what’s healthy and what’s not. I trust that I will know what a banana looks like.
Plan ahead of time. I eat 5-6 times a day, every 2-3 hours. This is my clock, My routine and I plan accordingly. If I eat lunch at 12 PM and I know that afterwards I will be leaving the house for a few hours, I take a banana or two, and my Klean Kanteen of water with me. This way I am good for my next meal at 3 PM (remember I eat every 2 hours or so) and don’t need to think about what to eat until 5 PM. That’s a four-hour window, plenty of time to fuel up.
Be prepared. I just about always carry water with me so that I am properly hydrated. I also carry with me cash, coins, and of course credit/debit cards, so that when I am hungry and I need to buy something I am properly prepared. There are tons of local fruit stands where I live and they don’t all take credit/debit cards, so carrying coins and cash on hand makes for having a lot more options.
Know your surroundings. This is a good rule of thumb for anything in life. As it applies to eating clean and healthy, this means know where you are and where you will be during the course of the day. For example: I plan on going to Downtown Madrid in a couple of days for a business trip. I will bring with me a banana or two and a sandwich, as well as a smoothie. I plan on being there for 5-6 hours so I need to plan according (Step 6) and I don’t want to be running around Madrid looking for something to eat. In addition, I already know some good places to eat just in case things take a little longer than expected. I can grab some healthy food from the many stores that I am already familiar with. This is an example of know your surroundings.
Tell a friend or two or three. Reverse peer pressure as I like to call it. When we think of peer pressure we sometimes think of doing things we wouldn’t normally do nor want to do. Why not use peer pressure to your advantage? I let everyone in my sphere of influence know that I am a vegetarian. They also know I eat clean and healthy. I advertise this wherever I go by my food choices. I don’t necessarily vocalize my food preferences, instead I let my food choice speak for itself.
Choose from the healthiest options possible at the time. Sometimes we simply can’t find exactly what we would like to eat and we have to settle for the next best thing. That is perfectly alright. I just make a choice among the options available at the time. If there is no organic fresh food, maybe I can find dried fruits and nuts or an energy bar. Find the next best thing. You might have to look hard, but you will always find something somewhat clean and healthy to eat.
Stand your ground. It’s been said that the opposite of courage is not cowardice but conformity. If you are committed to your health and well-being than you must stay your ground and not budge. Don’t succumb to the pressure. Rather pressure other(s) to come to your side of the fence. You want to eat healthy, than so be it. Live and let live. If those around you, choose to eat unhealthy don’t let that effect your overall decision. Stay the course no matter how tough it might seem.
Ask for healthier options. We live in a world of 7 plus billion people. There are always other options, you just need to ask. I remember when I completed the Camino de Santiago, (a 1,000 kilometer walk through Spain) I was with my co-pilgrims. They knew about my diet (Step 9) and as such I was able to order a vegetarian “mixto” which included rice, peppers, potatoes, salad,I had know idea what a “mixto” was until I asked the waiter what did he have for vegetarians. Always ask. I realize this list might be long. But trust me the twelve things I do to eat healthy are pretty much on auto-pilot.Many of the items are just pure common sense.

In conclusion, when it comes to eating healthy it takes practice, patience, persistence and a bit of creativity.