Melt Fat & Maximize Muscle

March 3rd, 2012 Dennis

 

Sign me up, that sounds great!  Every single fly-by-night fitness program on the internet talks about melting fat in no time at all.  Sure you can melt fat but you need to be aware that if you proceed on a crazy exercise program that is not right for your body you will be cannibalizing your muscle.  Muscle is what your goal should be because it eats up more calories, allows your body to move and feel great in all your tasks and sports, holds your entire body up (your core) and of course, looks great!

But seriously, if you understand your body and how it works you can be much more successful on your health endeavors.  There are some key points that you need to know so that you are working out effectively.

  1. Understand that hormones regulate and mediate virtually every process in the body including muscle development.

You may not know that exercise actually damages muscle cells, depletes energy stores and causes stress which triggers the endocrine system to release stimulating anabolic hormones (which build muscle protein such as testosterone and IGF-1 insulin-like growth factor) – and the notorious catabolic (which break down muscle protein, lead to fat build up and suppressed immune function) hormones such as cortisol and progesterone. The trick is to get the ratio right.

  1. The more muscle tissue you can recruit and involve the greater the stimulating effect on the endocrine system.

So, the more weight you lift and the more muscles you use at the same time to perform the exercise (compound exercises like Squats, Hang Clean and Press, Dead lifts and Man Makers like in Vital Living’s Fit n Fantastic Supreme Sparta Program) the more muscle fibers participate and the more fat you metabolize.  The more muscle you want – the more weight you can lift and less reps (about 5 or 6 reps) you can perform – the better.

  1. Performing compound and multi-functional movements stimulate hormones through the entire body resulting in all around muscle development and fat loss simultaneously.
  2. The next is to keep rest periods short – no more than 1 to 2 minutes between sets.  This also optimizes hormone release.

Too short rests diminish strength while longer rests result in a weaker metabolic signal to the endocrine system. The trick is to keep breathing ‘heavy’ throughout your entire workout.

  1. Don’t overdo it – when your workout is too long (over an hour) the release of cortisol, a catabolic hormone spikes.

When cortisol spikes, you wind up breaking down more muscle proteins than you build thus creating a negative “cannibalizing” effect on your body. What this means is that no workout if performed effectively enough should be performed for more than 30 or 40 minutes. 

For a real workout program that has been documented as an excellent method for melting fat but most of all building muscle see Vital Living’s Fit n Fantastic Supreme Sparta Workout http://bit.ly/cq34pF  and get serious about your fitness.

Sincerely,

Dennis Croll

www.vital Living.co.nz

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Wine, the miracle drug?

October 29th, 2011 Dennis

Red and White wine are healthy.

Many of my clients ask me regularly – “Is it ok to drink wine?” The answer is – yes but, as I always say, all things in moderation.

Recent studies in various countries show that the positive effects of drinking a moderate amount of red wine are higher than you think. But white wine has also protective forces that are in some ways equal to red wine –and in some instances white wine is even more protective than red wine.

Sports Medicine Specialist and Professor at the University of Mainz, Dr. Klaus Jung has performed several consecutive studies in the past years on the health effects of white wine. He and his colleagues have proven in detail the following protective effects of white wine (if it is consumed in a moderate amount):

  1. The “bad” LDL cholesterol, drops while the “good” HDL cholesterol, that protects the heart, rises.
  2. Polyphenols which are only contained in wine act as antioxidants.
  3. Fibrinogen, that supports the clotting of the blood, drops too.

This means that wine prevents dangerous embolisms, thrombosis, heart attacks and cerebral infarctions. However, Dr. Jung points out that as much as wine can protect you against ill health it is important to note that it cannot heal existing illnesses.

How does the moderate consumption of wine affect our bodies? Read on.

Wine, your heart, and blood circulation

In France there are less people dying of heart attacks than in the US. At first there was no explanation to that fact, as French people love to eat “good food” too. But recently a possible explanation as to the cause of less heart attacks has been found: the consumption of wine! – Why?

  1. Lack of oxygen rich blood supply to the heart due to narrowed arteries (accumulation of cholesterol and potential formation of blood clots) is the main reason for a heart attack. Red wine works against that in multiple ways: The tannins in wine avert the oxidation of cholesterol (Vitamin B) and minimize the risk of accumulation of cholesterol inside the blood vessels. Furthermore, those tannins and the alcohol combined prevent the formation of blood clots; and can even cause a certain widening of the blood vessels.
  2. The consumption of wine – especially red wine – also helps to prevent arteriosclerosis (narrowing of blood arteries due to the accretion of cholesterol). Therefore the consummation of a moderate amount of wine can stimulate and stabilize low blood pressure. But beware – too much alcohol can cause high blood pressure too! Moderation is the key.

Conclusion: Wine can prevent the buildup of cholesterol and blood clots in the blood vessels and can therefore abate the risk of getting a heart attack. It also can help prevent arteriosclerosis; and stimulates and stabilizes low blood pressure.

Wine and your digestion system

Flavoring, mineral nutrients, the acid and alcohol contained in wine cause increased salivation and gastric juice secretion. Therefore, wine – especially highly aromatic wine with intense flavor – has long been consumed as an appetizer and to prevent the loss of appetite.

Wine activates the production of pepsin, which is a digestive enzyme, in the stomach. Furthermore the secretions of the pancreas and gall bladder are augmented, which increases the efficiency of the whole digestive system (and the risk of getting gall stones becomes smaller).

Wine can also be used as “medicine” for frequent digestive disorders especially young and fresh white wine or fermenting young wine. It abates constipation; while red wines rich in tannins can help cure diarrhea. This is because wine has a disinfectant effect on the gastrointestinal tract and kills the bacteria there.

Conclusion: Wine boosts the secretion of saliva, gastric juices and increases the production of digestive enzymes and helps against constipation and diarrhea!

Wine, your brain, nervous system and old age

A long-term study of approximately 4000 persons over 65 years of age showed that regular, moderate consumption of wine can help to prevent the degradation of the brain due to old age. Therefore wine drinkers often maintain their mental youth longer than people who don’t drink wine at all. Plus, according to that same study a fourth of a liter of wine per day reduced the aging process by more than a third.

The study also indicated that moderate consumption of wine also affects the nervous system by making us more aware of what is happening around us. Wine, as previously mentioned also causes the blood vessels to widen and an increased circulation of the blood, and therefore improves the oxygen supply to the brain.

Anecdotally, Johann W. Goethe, who was a fancier of wine, was said to say that wine increased his creativity.

Conclusion: Consumption of wine can increase awareness and creativity. And it slows down the degradation of the brain and helps slow down the aging process!

Wine and your immune system

The positive effects of the consumption of wine, especially the tannins and acids in wine, on the human immune system are based on its ability to detox the intermediate metabolism byproducts of bacteria and alcohol – and are therefore helpful in preventing intestinal infections caused by coliform bacteria and infections in the respiratory system.

Wine also helps to stimulate the respiratory system: the deepening and speeding up of breathing after drinking wine leads to a better transport of air through the bronchial tubes and therefore increases the supply of oxygen.

Conclusion: Wine can help fight against bacterial infections and helps to strengthen the immune system!

Can drinking wine help you lose weight?

Of course the consumption of a high amount of alcohol causes weight gain. But did you know that you can lose weight with alcohol too?

Weight loss methods using wine have been known and used for over 150 years. Around 1820, Dr. Johann Schroth developed a healing diet called “Schroth-Kur”, (still available today in Germany) – which essentially is an intensive purification of the body.

The vegan diet consists of low salt, no fat and is mostly protein free – and one has to alternate between “drinking days” (days where you drink a lot of a combination of herbal teas, juices and dry white wine and water) and “thirst days” (days where you don’t drink much at all).

Together with hot and cold body wraps, exercise and relaxation this cure guarantees weight loss by increasing your metabolic rate. It also rids the body of toxins, strengthens the immune system, calms the organs, lowers high blood pressure, lowers cholesterol and blood sugars, helps fight diabetes and respiratory and skin diseases and reduces the acidic build up in the body plus it lowers the risk of stroke and heart attacks.

Conclusion: With a moderate consummation of wine, combined with a vegan diet, it is possible to effectively lose weight!

Wine, your hormones, sex and love

The nervous system is not the only “controlling system” in the human body; another one is your hormones. Hormones are messengers that are manufactured in different places of the body (such as the thyroid, pancreas, and brain that regulates the reactions and maintenance of your body) to cause special effects on the body.

Moderate consumption of wine initiates the whole hormone system – and therefore increases the production of sex hormones. The noticeable feeling of warmth while drinking wine is caused by the expansion of blood vessels underneath the skin.

Consuming wine prior to love making relaxes the body and heightens the awareness of the moment and helps one feel “good”. Furthermore it has an impact on the production of estrogen – which therefore can help to ease the discomfort of menopause.

Another important significance is that wine increases the activity of the thyroid and therefore the resistance to diseases, such as colds, flu, rheumatic disorders and generally helps against stress.

Conclusion: Wine stimulates the hormone system, makes one feel “good” when making love and helps against discomfort during menopause. It also helps to reduce stress.

What is a “moderate” amount?

Generally speaking drinking a glass or two of wine a day combined with proper nutrition and regular exercise is considered to be moderate and beneficial to your health.

Drinking to excess of any alcohol is detrimental to your health. Balance is the key.

Yours in success in health and fitness

Dennis Croll

Vital Living

www.vitalliving.co.nz

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We Don’t Need Milk

August 17th, 2011 Dennis
WHAT'S ALL THE FUSS ABOUT HIGH MILK PRICES – WE DON’T NEED MILK IN THE FIRST PLACE!
Once upon a time, there were farmers who milked cows by hand on the family farm. The milk was fresh and pure, full of living enzymes and nutrients. It was fattening but because it was fresh it was also life giving and nourishing.
In fact milk today is bad for us – so not only are the supermarkets and dairy producers creaming it they are making us sick and potentially killing us! Not to mention dairy cows drastically polluting the environment. (The average cow and production of milk needs about 1000 gallons of water per day per cow – draining your water reserves and tons of of fertilisers to produce good grass which filter into our waterways
Contaminants
Milk contains contaminants that range from pesticides to drugs. Milk naturally contains hormones and growth factors produced within a cow’s body. In addition, synthetic hormones such as recombinant bovine growth hormone are commonly used in dairy cows to increase the production of milk
Modern milk products come from factory farms with practices aimed at increasing profit. The bottom line is more important than public health. To optimize production, cows are given large amounts of antibiotics, steroids and growth hormones. The path that transforms healthy milk products into allergens and carcinogens begins with modern feeding methods that substitute high-protein, soy-based feeds for fresh green grass and breeding methods to produce cows with abnormally large pituitary glands so that they produce three times more milk than the old fashioned scrub cow. These cows need antibiotics to keep them well.
The toxins from these medications are transmitted to the milk in concentrated doses. The cows are milked throughout their pregnancies and pushed to their limit of milk production, stimulating the release of stress and sex hormones into the milk. The presence of these hormones has been linked to the early onset of puberty of young girls in industrialized countries as well as the development of hormone related cancers (breast, prostate and ovarian). .
Cows on factory farms are exposed to high levels of environmental toxins from their feed, water and surroundings. The cow’s body naturally protects itself by storing these toxins in its fatty tissues and milk. Consequently, high levels of concentrated dioxins, pesticides and other toxins wind up in the commercial milk supply. When tested, modern milk shows a 400% higher pesticide level than an equivalent sample of grains.
Fifty years ago the average cow produced 2,000 pounds of milk per year. Today the top producers give 50,000 pounds. How is this accomplished? Drugs, antibiotics, hormones (the most dangerous of these is bovine growth hormone BGH by Monsanto), forced feeding plans and specialized breeding.
Because treated cows are producing quantities of milk nature never intended, the end result can be mastitis, or inflammation of the mammary glands. Treatment of this condition requires the use of antibiotics, and antibiotic traces have occasionally been found in samples of milk and other dairy products. Pesticides, polychlorinated biphenyls (PCBs), and dioxins are other examples of contaminants found in milk. These toxins do not readily leave the body and can eventually build to harmful levels that may affect the immune and reproductive systems. The central nervous system can also be affected. Moreover, PCBs and dioxins have also been linked to cancer.
Cancer
The recent approval by the FDA of the use of BGH (Bovine Growth Hormone) by dairy farmers to increase their milk production only worsens the already sad picture.
BGH causes an increase in an insulin-like growth factor (IGF-1) in the milk of treated cows. IGF-1 survives milk pasteurization and human intestinal digestion. It can be directly absorbed into the human bloodstream, particularly in infants. It is highly likely that IGF-1 promotes the transformation of human breast cells to cancerous forms. IGF-1 is also a growth factor for already cancerous breast and colon cancer cells, promoting their progression and invasiveness.
It is also possible for us to absorb the BGH directly from the milk. This will cause further IGF-1 production by our own cells. BGH will also decrease the body fat of cows. Unfortunately, the body fat of cows is already contaminated with a wide range of carcinogens, pesticides, dioxin, and antibiotic residues. When the cows have less body fat, these toxic substances are then transported into the cows' milk.
BGH also causes the cows to have an increase in breast infections for which they must receive additional antibiotics. Prior to BGH, 38%of milk sampled nationally was already contaminated by illegal residues of antibiotics and animal drugs. This will only increase with the use of BGH. One can only wonder what the long term complications will be for drinking milk that has a 50% chance it is contaminated with antibiotics.
Prostate and breast cancers have been linked to consumption of dairy products, presumably related to increases in a compound called insulin-like growth factor (IGF-I). IGF-I is found in cow’s milk and has been shown to occur in increased levels in the blood of individuals consuming dairy products on a regular basis.16 Other nutrients that increase IGF-I are also found in cow’s milk.
Case-control studies in diverse populations have shown a strong and consistent association between serum IGF-I concentrations and prostate cancer risk.17 One study showed that men who had the highest levels of IGF-I had more than four times the risk of prostate cancer compared with those who had the lowest levels.18 Other findings show that prostate cancer risk was elevated with increased consumption of low-fat milk, suggesting that too much dairy calcium could be a potential threat to prostate health.19,20
Ovarian cancer may also be related to the consumption of dairy products. The milk sugar lactose is broken down in the body into another sugar, galactose. Research suggests that the dairy sugar galactose might be toxic to ovarian cells.21 In a study conducted in Sweden, consumption of lactose and dairy products was positively linked to ovarian cancer.22 A similar study, the Iowa Women’s Health Study, found that women who consumed more than one glass of milk per day had a 73 percent greater chance of ovarian cancer than women who drank less than one glass per day.23
Pasteurization and Homogenisation
In addition to this contamination, all commercial milk is pasteurized and homogenized. Pasteurization is designed to kill harmful bacteria. It also destroys nutrients and the vital enzymes needed to digest the milk.
Pasteurization kills all the valuable enzymes (lactase for the assimilation of lactose; galactase for the assimilation of galactose; phosphatase for the assimilation of calcium).  Literally dozens of other precious enzymes are destroyed in the pasteurization process. Without them, milk is very difficult to digest. The human pancreas is not always able to produce these enzymes; over-stress of the pancreas can lead to diabetes and other diseases.
Homogenization breaks apart the fat molecules so the cream and milk no longer separate. This practice has serious health repercussions. Homogenization allows the enzyme Xanthine Oxidase (XO) to enter the bloodstream instead of being excreted as it normally would. This XO enzyme passes easily through the intestinal lining. There it acts as little knives inside your veins and arteries, cutting away at the artery walls. Your body makes cholesterol to repair these wounds. This process leads to atherosclerosis, high cholesterol and heart disease. These diseases are now being discovered even in the bodies of very young children and homogenized milk is suspected as the cause
Homogenization offered two big advantages to the dairy industry: (1) the abolition of the "creamline," as it's called, made it possible to package milk in more convenient cardboard packaging instead of traditional glass bottles and (2) homogenizing made it possible for a commercial dairy to "calculate the amount of fat in incoming milk, completely remove it, and homogenize it back into milk in any desired proportion…"

The dairy-processing industry decided that whole milk should be milk with 3.25% fat (raw milk straight from the cow averages between 4 – 5.5% fat). That way, no matter what cow produced the milk, after homogenization all the milk would taste the same.

When you buy homogenized milk, you're buying a whole food that isn't whole — it's had its fat removed, evened out, and injected back into it in an amount less than what appears in nature.

Synthetic vitamin D, known to be toxic to the liver, is added to replace the natural vitamin D complex in butterfat. Butterfat also contains re-arranged acids which have strong anti-carcinogenic properties.
Non-fat dried milk is added to 1% and 2% milk. Unlike the cholesterol in fresh milk, which plays a variety of health promoting roles, the cholesterol in non-fat dried milk is oxidized and it is this rancid cholesterol that promotes heart disease.
Like all spray dried products, non-fat dried milk has high nitrite content. Non-fat dried milk and sweetened condensed milk are the principle dairy products in third world countries; use of ultra high temperature pasteurized milk is widespread in Europe.
We are the only creatures on the planet that continues to drink milk after the normal weaning period.
Thisis interesting because nature really made milk to be a short-term nutrient for mammalian offspring to be given up a short time after birth called weaning. The weaning period, defined as the period during which breast milk is being replaced by other foods, usually begins when the infant is 4-6 months old. The American Academy of Pediatrics recommends that babies be breast-fed for at least 12 months and thereafter for as long as mutually desired. .

"There are 4,000 species of mammals, and they all make different milk. Human milk is made for human infants, and it meets all their specific nutrient needs," says Ruth Lawrence, M.D., professor of pediatrics and obstetrics at the University Of Rochester School Of Medicine in Rochester, N.Y., and spokeswoman for the American Academy of Pediatrics.

We've known for years that the death rates in Third World countries are lower among breast-fed babies," says Lawrence. "Breast-fed babies are healthier and have fewer infections than formula-fed babies."

Cow’s milk is made by the cow for her calf; she puts blood products, RNA, and DNA into the milk to produce another cow not a human being. If the calf continues to drink its mother’s milk after it has matured it will kill it.

Bone strength?
We hear the misleading message over and over again touted by the dairy companies that milk is good for building strong bones in children and preventing osteoporosis in older persons. However, clinical research shows that dairy products have little or no benefit for bones
The ratio of calcium to magnesium in milk is 8 parts calcium to 1 part magnesium; at that ratio the calcium cannot be absorbed and becomes toxic. In order for the calcium to be absorbed the ratio must be 2 parts calcium to 1 part magnesium.
A 2005 review published in Pediatrics showed that milk consumption does not improve bone integrity in children. Similarly, the Harvard Nurses’ Health Study,2 which followed more than 72,000 women for 18 years, showed no protective effect of increased milk consumption on fracture risk. While calcium is important for bone health, studies show that increasing consumption beyond approximately 600 mg per day—amounts that are easily achieved without dairy products or calcium supplements—does not improve bone integrity.2
In studies of children and adults, exercise has been found to have a major effect on bone density.
You can decrease your risk of osteoporosis by reducing sodium and animal protein intake in the diet, increasing intake of fruits and vegetables, exercising, and ensuring adequate calcium intake from plant foods such as kale, broccoli, and other leafy green vegetables and beans. You can also use calcium-fortified products such as breakfast cereals and juices, although these products provide more concentrated calcium than is necessary.
High in Saturated Fats and cholesterol
Dairy products—including cheese, ice cream, milk, butter, and yogurt (yogurt is a dairy product that is fit for human consumption in moderation. Yogurt has been transformed by another creature into a product that can be easily digested and does not cause the above problems); contribute significant amounts of cholesterol and saturated fat to the diet. Diets high in fat and saturated fat can increase the risk of heart disease, among other serious health problems. A low-fat vegetarian diet that eliminates dairy products, in combination with exercise, smoking cessation, and stress management, can not only prevent heart disease, but may also reverse it.
Lactose Intolerance
Lactose intolerance is common among many populations, affecting approximately 95 percent of Asian Americans, 74 percent of Native Americans, 70 percent of African Americans, 53 percent of Mexican Americans, and 15 percent of Caucasians. Symptoms, which include gastrointestinal distress, diarrhea, and flatulence, occur because these individuals do not have the enzyme lactase that digests the milk sugar lactose. For those who can digest lactose, its breakdown products are two simple sugars: glucose and galactose. Nursing children have active enzymes that break down galactose. As we age, many of us lose much of this capacity. Additionally, along with unwanted symptoms, milk-drinkers also put themselves at risk for development of other chronic diseases and ailments.
Vitamin D
Individuals often drink milk in order to obtain vitamin D in their diet, unaware that they can receive vitamin D through other sources. The natural source of vitamin D is sunlight. Five to fifteen minutes of sun exposure to the arms and legs or the hands, face, and arms can be enough to meet the body’s requirements for vitamin D, depending on the individual’s skin tone. Darker skin requires longer exposure to the sun in order to obtain adequate levels of vitamin D. In colder climates during the winter months the sun may not be able to provide adequate vitamin D. During this time the diet must be able to provide vitamin D. Fortified cereals, grains; bread, orange juice, and soy- or rice milk are healthful foods that provide vitamin D. All common multiple vitamins also provide vitamin D.
Milk Proteins and Diabetes
Insulin-dependent (type 1 or childhood-onset) diabetes is linked to consumption of dairy products. A 2001 Finnish study of 3,000 infants with genetically increased risk for developing diabetes showed that early introduction of cow’s milk increased susceptibility to type 1 diabetes.
Health Concerns of Infants and Children
There is also a problem with a protein enzyme called xanthine oxidase which is in cow's milk. Normally, proteins are broken down once you digest them. Milk proteins, milk sugar, fat, and saturated fat in dairy products pose health risks for children and encourage the development of obesity, diabetes, and heart disease.
Ear specialists frequently insert tubes into the ear drums of infants to treat recurrent ear infections. This surgery has replaced the previously popular tonsillectomy to become the number one surgery in the country. Unfortunately, most of these specialists don't realize that over 50% of these children will improve and have no further ear infections if they just stop drinking their milk.
The American Academy of Pediatrics recommends that infants below one year of age not be given whole cow’s milk, as iron deficiency is more likely on a dairy-rich diet. Cow’s milk products are very low in iron. If dairy products become a major part of one’s diet, iron deficiency is more likely. Colic is an additional concern with milk consumption. Up to 28 percent of infants suffer from colic during the first month of life. Pediatricians learned long ago that cow’s milk was often the reason. We now know that breastfeeding mothers can have colicky babies if the mothers consume cow’s milk. The cow’s antibodies can pass through the mother’s bloodstream, into her breast milk, and to the baby. Additionally, food allergies appear to be common results of cow’s milk consumption, particularly in children. Cow’s milk consumption has also been linked to chronic constipation in children. Researchers suggested that milk consumption resulted in perennial sores and severe pain on defecation, leading to constipation.
In addition to weakening your bones, dairy can cause digestive disorders and allergies. Most adults are unable to properly digest milk sugar (lactose). The enzymes needed to digest lactose typically phase out of the human body around age seven, when they would no longer be needed in nature. Your body responds to undigested lactose with mucous and inflammation.
Excess mucous in your system will clog up your digestive and respiratory tracts. The common results are frequent colds, asthma, allergies, sinus problems, tumors, cysts, constipation, colon trouble, Candidiasis, and excess weight. People suffering from these conditions often experience “miraculous” recovery when they eliminate dairy from their diet or find a healthy milk substitute.
Commercial milk causes problems with our immune system, allergies, ear and tonsillar infections, bedwetting, asthma, intestinal bleeding, colic and insulin dependent childhood diabetes. Side effects for adults using dairy products heart disease, arthritis, allergies, sinusitis, leukemia, lymphoma and cancer.
Eating dairy products also contributes to an acidic condition in your body. An acidic body is the perfect environment for a wide variety of diseases. Regular dairy consumption has been linked to each of the following diseases:
  • Acne
  • Anemia
  • Arthritis
  • ADD
  • Atherosclerosis
  • Fibromyalgia
  • Headaches
  • Osteoporosis
  • Low Immunity
  • Allergies
  • Ear infections
  • Colic
  • Obesity
  • Heart Disease
  • Diabetes
  • Crohn’s disease
  • Breast, prostate and ovarian cancers
  • Sinus infections
 
The Low Fat Milk Alternative?
Here's why low fat is not good for you:

1. Our bodies cannot digest the protein or absorb the calcium from milk without the fat.
2. Vitamins A and D are also fat-soluble. So you can't absorb them from milk when all the fat has been skimmed off. (This makes fortified skim milk the biggest sham of all — you can pump fat-free milk full of a year's supply of vitamins A and D, but the body can't access them).
3. Milk fat contains glycosphingolipids, types of fats linked to immune system health and cell metabolism.
4. Contrary to popular belief, low-fat and fat-free diets do not help prevent heart disease and science has now revealed that the link between saturated fat (long villainized as a cause of heart disease) and heart disease is tenuous at best.
5. In fact, studies now show that eating saturated fat raises good cholesterol — the kind of cholesterol you want and need in your body.
6. The world's healthiest foods are whole foods — foods that have not been processed. Why? The nutrients in whole foods have a natural synergy with one another — that is, they work best in and are most beneficial to the body when they are taken together (not when they are isolated in, say, beta-carotene supplements of Vitamin C capsules). So when you pull some or all of the fat out of milk, you throw its nutritional profile out of whack. Basically, you discard all of the health benefits when you discard the fat.
7. And last but definitely not least: healthy dietary fat will NOT make you fat. We've been taught for years that dietary fat is the root of all evil. But we need healthy fat in our diet for proper body composition and long-term weight maintenance. The key factor here is knowing the difference between good fats and bad fats (for more on good and bad fats and the role healthy fat plays in weight maintenance

In Conclusion
It’s common knowledge in the medical research field that commercial dairy products are linked to many of the serious diseases of our modern society. It is also well known among researchers, holistic nutritionists, and traditional healers that with a healthy milk substitute there are much safer and healthier ways to get adequate calcium and build healthy bones. The dairy industry is well aware of these facts. It’s time for you to be aware as well. This is only a small sampling of the research and evidence that warns against the dangers of modern milk.
Dairy Companies around the world have done a very effective job of marketing this product. Most people believe they need to consume large, daily quantities of milk to achieve good health. NOTHING could be further from the truth. Public health officials and the National Dairy Council have worked together in this country to make it very difficult to obtain wholesome, fresh, raw dairy products. Nevertheless, they can be found with a little effort. In some states, you can buy raw milk directly from farmers.
Whole, pasteurized, non-homogenized milk from cows raised on organic feed is now available in many gourmet shops and health food stores. It can be cultured to restore enzyme content, at least partially. Cultured buttermilk is often more easily digested than regular milk; it is an excellent product to use in baking. Many shops now carry whole cream that is merely pasteurized (not ultra pasteurized like most commercial cream); diluted with water, it is delicious on cereal and a good substitute for those allergic to milk.
Rice milk and Almond milk is also a good alternative. Soy milk is not – is mostly processed and devoid of essential nutrients.
Milk and dairy products are not necessary in the diet and can, in fact, be harmful to health. It is best to consume a healthful diet of grains, fruits, vegetables, legumes, and fortified foods including cereals and juices. These nutrient-dense foods can help you meet your calcium, potassium, riboflavin, and vitamin D requirements with ease—and without health risks – or the rising costs!
Sincerely,
Dennis Croll
Vital Living
www.vitalliving.co.nz

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Getting Fitter as you Get Older?

June 29th, 2011 Dennis

 

Getting Fitter as you Get Older?

Does it seem as you get older that your body just cannot seem to do what it used to? Our body’s mechanisms do change as we get older BUT with planning they don’t need to change so fast or at the same rate of others around us.

Let’s examine the six critical components of physical fitness – speed, strength, endurance, temperament, flexibility and reactions and then ask what we can do to delay the aging process.

SPEED

As you get older your fast twitch muscle fibres atrophy, the power of the muscle contraction declines more noticeably than the force. This is because the amount of blood pumped from the heart in one beat stays basically the same but its contractibility decreases meaning the amount of blood is not being delivered as quickly. Even though on average our heart rate diminishes by approximately 1 heartbeat per minute per year and our VO2 max (the amount of oxygen that can be delivered to the muscles), can reduce by 9% each decade, if you have always been active you will be able to substantially delay this decrease and have greater economy of motion with slightly less explosive power.

STRENGTH

We lay the foundation of our strength in our 20’s and while most will not be able to develop strength after our 30’s, it won’t decrease much between 40 and 50 plus if you continue to train. However it is possible to develop strength – and build muscle well into our 50’s and 60’s – if you train smart and build adequate recovery time into your workouts. Plus concentrate more on functional and bodyweight exercises as we do with Vital Living’s Home Fitness programs (www.vitalliving.co.nz). Because the workouts are only about 30 minutes long, no more than 5 days a week, your body gets sufficient time to recover – and build strength.  

ENDURANCE

As we get older, the body compensates for the decrease in cardiovascular capacity by becoming more economical in energy use. As long as we continue training regularly, manage injuries sensibly, and have sufficient recovery time our endurance levels should maintain themselves.

TEMPERAMENT

When you are young you tend to go flat out all the time – and some of your decision making can be rash. As you get older you need to listen to your body more and learn to pace yourself. Also, as we age and our testosterone levels begin to drop, we need more time for recovery. We also need to pay attention to our nutrition more as our metabolism slows. We need to cut out processed foods and sugars and replace with fresh natural foods. As you get older you also take more notice of information and situations – you are not as impatient and make better decisions.

FLEXIBILTY

The increase of flexibility as we age although it is an irreversible process can be managed. Our tendons which attach muscles to bones become stiffer. At the same time, the collagen and fibres in our muscle joints become less flexible. As the synovial fluid in the joints, which act as lubricant also diminishes it’s no wonder we tend to end up feeling stiff and sore after a workout. We need to begin a regular stretching routine daily to mange this.

REACTIONS

As you age your body takes longer to react so the longer you stay in your sport the more chance you will have to improve your reaction times.

It’s the old cliché – “if you don’t use it you lose it”

 

For more information please email me at dennis@vitalliving .co.nz or visit my website ww.vitalliving.co.nz

Dennis Croll

Fit over 40 and living life to the fullest!

Vital Living

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A Mind and Body Work Out for Whole Life Fitness

December 15th, 2010 Dennis

A life well lived is full of gracious exchanges, information gained, love shared and healthy, active bodies. We want to keep ourselves living up to the potential that we have. People have a tendency to make out aging as a curse, and while it is true that life after 40 presents some challenges in regards to our aging bodies, we can still be just as full of life energy and spark than at any other time in our lives, relative to our physical bodies. If we engage in a mind and body work out, our fitness levels increase and we can combat the challenges of aging from the inside out.

High energy people meet life more and accept with enthusiasm the things that life presents them. They work out their problems and take charge of their fitness and they bring new activities into their life. People with low energy seem to have more problems and more drama in general, lead more lethargic lives and have poor heath. Perhaps it isn’t because they are unhealthy that they have no energy, but it is because they have no energy that they are unhealthy. So how do we create more energy in our lives?

  • Love what you do. The things that you do that you enjoy are precious. Enjoy them with intention. Love how much you are doing them. When you are engaged in something that you don’t love, remember that your life is amazing, and be grateful for it. Getting stuck in negative emotions like resentment or disappointment are big energy zappers.
  • Visualize. Imagine connecting with the life force energy that moves through us and all things and imagine this life force energy pouring into you from the ethers, filling you up from head to toe and spilling out around you. Do it often and with gratitude for the life that you have been given.
  • Open your heart. The heart is the core of our personal magnetic field. It needs a regular work out and it’s fitness is paramount. Take care of it mentally and physically. Let the love in through focused, positive personal relationships and through aerobic exercise and pure water. Take emotions seriously. It is no coincidence that heart disease is such a deadly killer. How loving and open are most people in the world today?

Give yourself a full mind and body work out and maximize your fitness levels. It really has as much to do with attitude as anything else. No one but you can make these changes, and they come from within before they show up in your physical life.

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3 in 1 Ab/Thighs/Arm Exercise

November 2nd, 2010 Dennis
 
This is one of my favorite exercises. It is so simple and yet targets three different areas of your body.  I use this exercise in my Fit ‘n’ Sexier After 40 workout DVD and manual and many of my clients love to hate it! It’s that good.
 
Check out the Power Bridge, do this exercise three times for 30 seconds each time. 
Start out by sitting on the floor with legs straight and feet shoulder width apart.
With erect trunk place palms fingers pointing to toes and tuck chin against chest. Let head sink back and raise body so knees bend while arms stay straight. Trunk should be in a straight line with upper legs horizontal to floor. Both arms and lower legs straight up and down. Then tense every muscle then relax and lower. Breathe as you rise up.
 
   
 
I also like to have certain thoughts and statements running through my head especially when I am performing a challenging exercise.  So while you are doing the Power Bridge try this thought:
 
“I am safe, all is well and I use your power wisely.”
 
If you like the Power Bridge and would like to experience the Vital Living principles first hand try my Fit ‘n’ Sexier After 40 workout manual and DVD.
 
Dennis Croll
www.vitalliving.co.nz

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Over Scheduling Victim?

October 5th, 2010 Dennis
 
Many of us seem to have that knack for creating an overscheduled life.  Are you finding yourself rushing from one event to another without time barely to breathe?  If you feel in a jam and can’t cope with the over scheduled mess that is your life try some of these simple methods to get back in control again.
 
Be a two-year-old! Learn that precious word that all toddlers know so well, “NO”.  Sometimes over commitment and over scheduling is a result of not using the word, “No” enough. When someone comes to you with a task don’t feel guilty, remember, you need to take care of yourself and that means that you need to say, “No” sometimes.  
 
Take a moment for a mini-stress reliever.  If you are overwhelmed, sometimes taking a little time for yourself will get you feeling back in control again.  Try these mini-stress relievers:
  1. Take some time to goof off. Yep, take a break and do something not in your “schedule”. 
  2. Have a spa night at home once a week to recharge.  Pamper yourself, take a long hot bath, and give your body time to relax so you can tackle your crazy schedule the next day.
  3. Add a hobby for YOU.  Doing something relaxing for yourself such as gardening or painting can really go miles in giving your mind a rest.  A rested and relaxed body and mind will be able to handle the stress of a crazy schedule.
  4. Make sure you exercise; you will have more energy and won’t feel like you are doing things for everyone else.
  5. Get plenty of sleep.
  6. Take a power nap. Give yourself a break and close your eyes for 20 minutes.
  7. Try guided imagery to take yourself on a mini vacation in your mind.
  8. Grab your partner and have some great sex. 
Another method to combat the heavy schedule is to have a positive attitude.  Ever notice that when you are positive and upbeat tasks go quicker and things just seem better?
 
Once you feel you have gotten a handle on your stress from over scheduling take a step back and see where you can make some positive changes. For instance, do you really need to be on that committee that meets once a week or can you just help out with a specific event?  Do your children really need to be in three athletic activities each or can you par it down to two?  Will that “special project” at work really reap any benefits for you or can you move it to a more junior person?
 
Try out some of the steps above and see if it helps with your over scheduling nightmare.  Let me know if you have learned to say, “No”.  Until then, remember to live vitally.
 
Sincerely,
 
Dennis Croll
 
vitalliving.co.nz

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One Great Ab Exercise

September 3rd, 2010 Dennis
 
If you can only do one exercise today try this ab exercise!
 
The Toe Touch
This is a great exercise for your upper abs, however, you can easily make this exercise more challenging  by lowering your legs with each repetition. This will recruit the use of your lower abs as well as your upper abs and will make for a more strenuous workout.
 
Starting Position: Lie on an exercise mat flat on your back with your legs up in the air and your arms outstretched above your head.
 
Movement: Exhale as you raise your arms up and reach your toes. Hold yourself in this contracted position for a moment, and then inhale as you slowly lower your arms back down until they almost touch the mat. Repeat your required repetitions before allowing your legs to touch back down onto the mat.
 
Keep on Living Vitally!
 
Dennis Croll
vitalliving.co.nz

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Living Vitally

August 31st, 2010 Dennis
 
I’ve been talking about how Vital Living is not just about exercise.  Sure you could say you have a fit body if you have the measurements, muscle definition, and energy you desire but are you happy? Vital Living is about building a complete package of other vital components along with exercise and nutrition.  I developed my Vital Living Principles for life with the body symbolizing a Greek temple.  
 
 
They are:
  1. Vital health and fitness
  2. Inner Self
  3. Relationships
Health is the foundation of the temple – what you build your life on.  If you have a faulty foundation (i.e. poor health) then it will be difficult to build a strong temple.  Fitness is the roof –  if you have no fitness, you have no protection against the elements (i.e. life’s challenges both physical and mental) Without Health and Fitness what is your life? Is your temple’s foundation and roof structurally sound?
 
But what supports the roof of this temple, most temples have strong pillars and your body should be no different.  To ensure stability and balance those pillars have to be firmly embedded in the foundation.  One pillar is ‘self’ – you are the driving force, your desires, hopes and dreams.  The other pillar is ‘relationships’ – with your loved ones, family, friends and those who you meet in business or socially.
 
Once your temple (your body) is built, you have to ensure that one of your pillars does not become weaker or stronger by paying too much attention to either your ‘inner self’ pillar or your ‘relationships’ pillar at the expense of the other. This will cause the roof or foundation (fitness and health) to become unbalanced – and the roof may even crash to the ground.
 
It is the balance between these (your level of Vital Health and fitness, your respect of your ‘inner self’ and the attention to your ‘relationships’) that will determine your level of health, happiness and fulfillment in life.
 
For more in depth information on my Vital Living Principles, you can read my e-book Vital Living Principles found on my website. Until then, keep living vitally.
 
Sincerely,
Dennis Croll
vitalliving.co.nz

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Fitness Challenge

August 19th, 2010 Dennis
 
How is your personal fitness challenge going?  Are you hitting a plateau or are you still full steam ahead? Many times it’s hard to keep up the work and the effort and the payoff seems too far down the road. Maybe you have made too hard of a goal for yourself or too easy.  Maybe you got off track when you had guests in town for the summer vacation.
 
Whatever your reason or what is happening in your life you CAN get back on track.  All it takes is to start once again. That’s right; just do a workout, any workout. You will notice that you did not lose all your momentum; at most you will have a small set back in weight or reps but not a total setback.
 
Once you get one workout done, it’s much easier to do another workout so you don’t feel that sliding backwards feeling again.  Then you are motivated to keep going and do another and before you know it, you are back on track and on schedule again.  Too simple?
 
Consider this, in the dieting world (which I am not too fond of) there are backslides such as eating a whole package of cookies. Does that mean that you will instantly gain 10 pounds back? Nope, as a matter of fact, the next day on the scale might not register much different. BUT, if you keep doing it every single day and keep making poor food choices you will see pounds gained and you truly will be in a backslide down a slippery slope. But, if you just eat one healthy breakfast you are more inclined to stick with it at lunch and then at dinner and before you know it, you are back on track.
 
The same principles apply to exercise. You can skip a workout or two or even a whole week and you might not feel much of a change. Your body still is fine and your clothes still fit great.  But keep doing nothing and keep laying around on the couch and soon you will see changes for the worse. But, if you just get up and do ANY exercise your body WILL feel different and your will feel motivated to do the next workout.
 
Try it and see how it feels. It can’t hurt and the worst it can do is get you back on track with your workout.  Remember the Fit ‘n’ Fantastic Supreme Spartan Series workout in order to keep up your challenge to ‘Walk in a Spartan’s Shoes’. 
 
I want to hear about your success AND issues, contact me at dennis@vitalliving.co.nz or respond to this blog. Thanks!
 
And remember to Live Vitally,
 
Dennis Croll
 
vitalliving.co.nz

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