WHAT I ATE YESTERDAY

by on May.16, 2012, under CrossFit, Health

Diet is extremely important to me and diet is an endless work-in-progress.  As I learn new things, I make adaptations.  I do not yet know it all; therefore, I am constantly evaluating and assessing new information and experiences.  As we all should.

My diet works for me.  I love it.  I feel like a million bucks every single day that I don’t break it.  A night of beers and some fries won’t affect me too badly, but two days or more of garbage in a row and I feel awful, andmy athletic performance takes another 2-3 days to recover.Below is what I ate yesterday (and at the end today).  I don’t always eat perfectly like this but I do most days.

ON TUESDAY I INGESTED:
0630        1 C decaf coffee, black

BREAKFAST
0700        3 eggs (raw)
1 C sheep’s milk (raw)
3 capsules – cod liver oil

at work:
0845        1 C regular coffee, black

1130        EXERCISE – CrossFit WOD “DT” scaled
1330        1 can Sardines in mustard

back home:
1700        2 eggs (raw)
1 C homebrew tea

DINNER
1730        Fried veggies: zucchini, garlic and minimal potato
3/4 lbs. Steamed shrimp
1 C sheep’s milk (raw)

2030        4 pieces dried mango (plain, NOT covered in sugar)
4 pieces cheese

This is a fairly typical weekday for me, although I’ll often have leftovers for lunch instead of just a can of sardines.  I probably do the sardine thing once a week.  Sometimes twice.

WATER
Around 3-4 L throughout the day, (a few glasses here and there, 1L immediately post-workout, and 1-2 L with and after dinner)

RAW DAIRY
I can’t praise this sacred food enough.  And it’s completely illegal, to which I say – No law of man may tell me what I may and may not ingest!  How dare they try to prevent me from nutritious foods!  But I don’t want this to become a rant, hehe.

Raw milk and whey are perhaps the very best post-workout sports drinks that occur in nature.  They have the perfect mineral, electrolyte and nutrient profile, without any of the processed sugars, preservatives or food colorings.

EGGS
I first started eating them raw to prove to myself that I am at least as tough as Rocky, but after having a few daily for so many months, I can’t help but prefer to eat them this way now.  To cook them and pick up each bite with a fork and chew and swallow over and over is so tedious!  Honestly.  It is.  No, really.  It is.

I can crack and drink 3 eggs in under a minute if I’m in a hurry.  Just think in 5 minutes: 3 eggs, 2 glasses of milk, my fish oil and high vitamin butter oil supplements and maybe a banana to go, and the spoon and cup are rinsed in seconds.  Can you beat that nutritious breakfast?

CALORIES
I do not count calories at all.  I eat until I feel full at every meal.  I eat raw eggs regardless of hunger just to support lean muscle growth.  Because I don’t eat lots of carbs, I am not concerned with gaining fat.  Eating mostly fats and proteins keeps me feeling full and supports a more muscular, healthier body composition.  I tend to eat more food during my first meal after intense exercise.

FOOD TIMING
I ate during a 13.5 hour window of time.  That leaves me with 10.5 hours of fasting time for the day.  That’s not very much and usually I wait longer to eat breakfast – in order fast longer for the benefits of intermittent fasting.  Check my intermittent fasting article here.

So far today I’ve ingested:
0730        2 eggs, (raw)
0730        Run 1.5 miles (took me 11 min, 30 seconds)

BREAKFAST
0800        2 eggs, scrambled
3 capsules – cod liver oil
1 C sheep’s milk (raw)

0900        1 C regular coffee, black

1130        EXERCISE – Max reps push-ups
(30 – 35 – 45 – 25 – 20, + others, total reps 217)

LUNCH
1330        1/2 chicken
Asparagus – moderate portion
3 capsules – cod liver oil
2 eggs (raw)
1/2 avocado, with fresh-squeezed lemon juice
1 C juice (tomato, carrot, broccoli stem, apple)

1645        1 Tbsp liver (raw)
1 C sheep’s milk (raw)

DIETARY RESOURCES
The diet closest to that which I practice is called “Primal.”  It is sort of like Paleo but allows dairy.  A good resource is Mark’s Daily Apple.

I also eat based on the research of Dr. Weston A. Price and the foundation named after him.  Visit here westonapricefoundation.org.

This diet also correlates with other research, namely, the GAPS diet.  GAPS stands for Gut And Psychology Syndrome.  Check gapsdiet.com here for more info.

OTHER NOTES
- When I cheat on my diet, it typically means that after dinner I’ll have 1-3 beers and a few pieces of chocolate.  Or my favorite, peanut butter and honey!  I know, carbs, terrible!

- So much Sheep’s milk – Why, you ask?  Well, normally we drink 2.5 gallons of cow’s milk per week.  Maybe a little goat or sheep milk on occasion. But this week Lily, my wife, ordered all sheep’s milk!?!?

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Moving to the frontier – Alaska in the summer!

by on May.03, 2012, under Family Updates, RV Living

No, not the final frontier – just the frontier.  We’re not moving to space, at least not yet.  But when humans begin sending out space colonies, I might opt to get off this planet filled with over 7,000,000,000 crazy people.

But for now, Alaska is incredibly exciting!  I’ll be working for a few months in Fairbanks, then we’ll get out of there before the extreme winter weather (-40 F) kicks in.  No plans yet where we’ll go from there, but I plan to take at least the month of November off to rest and relax.  And by rest and relax, I mean exercise like a maniac and do some cool shit!

I recently started my own company in order to save thousands in taxes.  As an independent contractor it’d be stupid of me not to do so.  Sure, the investigation was overwhelming initially, but it’s really just a matter of filling out some papers and paying the fees.  I spent <$1000 bucks and will probably save $10-30,000 in taxes next year alone.  Absolutely worth it.  Feel free to email me with any questions as I’m always willing to help others deal with the BS of life.  I am now the CEO of Atlantic Locum Group, LLC.  Pretty awesome.

As my remaining weeks in residency slowly tick away, I am busy preparing for our short trip home to Philadelphia next week and the big move in July.  It is hard to believe that I will actually move out of Chicago, but I truly can’t wait.  I am just not a city person anymore.

The family is wonderful!  The wife is more beautiful all the time.  Kids are growing faster, stronger, smarter all the time.  Violet is 5 months now going on 16.  Rain, 2.5 yrs, is the boss.  And Billy turns 4 on Monday.  He’s developing interests in everything that comes his way.  Lately it’s been space, volcanoes, superheroes, climbing, water guns, iPhone games (addictive, let’s keep that to a minimum), and his favorite – spending time with his best friend, Diego.

I think that about covers the basics.  I plan to blog more frequently as I transition out of residency.  We are already discussing the purchase of an RV for the weekends once we start getting paid in Alaska.  That will be truly amazing!  Can’t wait to get back in an RV!!!

Until next time, I’ll indulge myself with the following parting words…

“Let’s go, Flyers!” clap, clap, clap-clap-clap!

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How to Achieve Health – in 100 words

by on May.03, 2012, under CrossFit, Health

The quote below is by CrossFit founder, Greg Glassman.  It’s the most concise summary I’ve seen regarding how to achieve ’world class fitness.’  I know there is a dearth of information about nutrition on my blog, so I chose to share this quote.  Nutrition is extremely important to me, though this blog does not reflect the fact. 

Coach Glassman’s words were intended to describe achieving Olympic-level fitness.  Turns out, it’s the same recipe for general health and well-being. 

But I can’t make you read it.
And I can’t make you change your behaviors. 

You have to do that. 

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” 

-CrossFit founder, Greg Glassman

 

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FOOD TIMING: the Art of getting 6-pack abs!

by on Nov.08, 2011, under CrossFit, Health

I’d venture to say that this topic is among the least known when diet is concerned, but I have found that nothing seems to be as powerful a factor to help you achieve your ideal body as food timing. Although I’ve spent a great deal of time studying the biochemistry of metabolism, the ratios of macronutrients and the various popular (and not-so-popular) diets, this article will not cover those topics. Yes, they are very important, but I’m going to focus this article on food timing. (Not entirely true, haha)
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Music Now Available!

by on Oct.23, 2011, under Music Blogs

I made a major addition to the blog last night – I added all my recorded music and made it available for download! I am very excited! Please click here or the My Music link at the top of the page to access the mp3′s.

Whatever you like it or not, I hope you enjoying listening. Either way, it was fun as hell recording it!!!

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Who’s Afraid of the Big Bad Wolf? – A Warrior Struggles to Heal

by on Oct.22, 2011, under Health

Within 10 minutes I had this man crying. This big, strong, tough, no nonsense military commander had cried only 3 times that he can remember in his whole life. The death of a sibling and the birth of his children. Otherwise he has never shed a tear. And I had him sobbing like a little child. It was about as powerful as therapy gets.
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CrossFit: Helping the average achieve superior fitness

by on Oct.05, 2011, under CrossFit, Health

In February 2009 I decided that I wanted to become as strong as I can be. Physically, mentally, emotionally and spiritually. I researched physical exercise and learned that intensity was important, but I remained without any particular direction. After just a few weeks jumping rope and doing pull-ups and push-ups, a friend’s fiancé (Thanks, Josh!) told me about CrossFit, of which I had never heard, and it turned out to be the treasure I was hunting!!!


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Chia Fresca (Iskiate), an Ancient Homemade Energy Drink

by on Oct.04, 2011, under Health

The Recipe

Ingredients:
8-10 oz of cool filtered water
1 lemon or lime
1 Tbsp chia seeds
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Why I am reading Nietzsche and you are Not

by on Sep.21, 2011, under Uncategorized

I am having a very hard time lately.  Though my life is good, I have many issues in my life.  In general, I am simply dissatisfied with the current situation.  I find that life has changed somewhat drastically for me since I began reading Nietzsche.  It turns out that much of his perspective is accurate and healthy.  The foremost of it is courage.  Courage is all.  You can only become who you are.  Become yourself by overcoming yourself.  This requires courage and nothing else will accomplish it without courage. 

Unfortunately, you and everyone else reading this is probably a coward.  Cowardly being the opposite of courageous.  Although a small percentage of people are courageous, the vast majority are not and are miserable as a result.  I wonder now, since I am dissatisfied, is it because I am shying away from what requires my courage? 

Nietzsche speaks much about the ‘will’.  He calls it various things and it’s been called many more things over the years.  The survival dynamic, spirit, soul, drive.  I don’t know.  Lots of things.  But all attempts are made to address the same issue – what is our driving force of life?  Certainly life is not the most precious and respected and desired value.  People don’t value life worth shit.  People kill for money, vengeance, drugs, hate.  They kill kill kill.  In some prisons and neighborhoods you’ll get killed for looking at someone the wrong way.  So much for valuing life. 

So, what do people value?  Money, sex, power.  It really all comes down to power, it seems.  Power.  And since people don’t have personal power (that requires courage), they instead seek to have power elsewhere in this world.  Power over others.  Money, which can purchase pleasure and praise, gives power to the beholder over those who have not.  A man with $1,000,000 in the bank is certainly more powerful than a man with $20 living paycheck to paycheck.  The millionaire can do whatever he wants and pay others to do all kinds of stuff for him.  The poor man can barely feed his family.  Who has the power? 

A lot of people use sex for power too.  They get off on pleasing themselves with another person, and it’s never really about giving pleasure.  It’s about getting pleasure.  Sometimes they’ll give just cause that makes it more enjoyable for themselves.  And often, without realizing it, they enjoy sex just because having sex makes them feel powerful.  It’s arousing to know that you can go and have your pick. 

So, what about love?  Isn’t love the all-inclusive meaningful experience in our world?  I wish.  Love is overrated, according to Nietzsche.  But he never comes out and says it’s bad.  In fact, when you really get his gist, you can see that any self-actualized person will really be a loving, non-violent, peaceful, compassionate and caring person after all.  Once in tune with who you really are, you will ultimately find that that’s who you are.  We are all the same and at our core we are all that way.  It is life’s challenge to become ourselves, and although we may end up as loving individuals, that doesn’t necessarily mean that loving all the time is the solution to getting there. 

Nietzsche forcefully declares that there is no right and wrong, a conclusion I came to many years ago, although I didn’t comprehend it quite as thoroughly as he at the time.  Now I get it.  It’s a major effort to look at things this way at first for most people, and many will never even grasp the meaning of this because they are so simple and small minded.  Those people have already decided that they know right and wrong, and are therefore helpless to grow past themselves.  They are severely limiting themselves to their current experience of the world of right vs. wrong.  But if you are able to think about it, Nietzsche was correct.  It is impossible for any one person to know what is right for another person.  This comes up sometimes in Psychiatry. 

So, a patient comes with a dilemma.  Get divorced or stay together?  Move out or stay?  Change jobs, careers, friends?  What’s the right thing to do?  Some say that the psychiatrist is qualified to say what the patient should do.  “Well, Mr. Jones, based on your history and your symptoms, you should definitely leave your wife and find someone else.  And don’t quit your job, even though you hate it because that’s what’s best for you.”  To me that sounds like the most ridiculous statement in the world, but it happens every day.  People are quick to hand over their personal power to another so they will not have to hold themselves accountable for the misery in their lives. 

I never give direct advice.  It’s up to the patient to decide his own life.  If you are unhappy, it is because of your own choices.  No exceptions.  If you want to change something, then do it.  Stop wasting your time here on earth trying to find a way to be less miserable in a situation you will never be happy with.  By subscribing to the belief that there is an objective right and wrong, you limit yourself to experiencing the world as such.  You eliminate all the gray areas of our world.  And by the way, the world is 100% gray areas.  The light and dark are only the very, very limited extremes.  It’s like seeing the world as a football field of options, but you only believe in the last .001 inch at either end of the field.  Good luck self-actualizing. 

Once you get over the right-wrong paradigm, you can see that everything depends on context.  This is extremely important because everything changes with context.  Here’s a simple example.  If lying is always wrong, then what do you do in this situation?   A military officer of the invading army says he has come to take all the women and children away to be raped 100 times then killed.  Your wife and 5 lovely daughters are hiding upstairs.  He asks you, “Where are they?”  Hmmmm.  What’s right?  Since it’s wrong to lie, you will have to say, “They’re upstairs.”  Or in other words – Help yourself to them. 

I disagree that lying is inherently wrong.  It is a social tool that we must learn to use appropriately and not abuse or use to harm others.  But it is NOT wrong to lie.  Anyone in his right mind would agree that it’s best to lie to protect his family.  So, then is it ok to lie when someone is evil like that officer?  Hmmm.  Not always.  You see, there is no all-or-nothing answer here.  You will never find one.  Because our world is 100% gray area.  Context.  When people spread the 10 commandments, they were good general advice to follow to be more or less in tune with your deeper morals.  They are NOT a good list of what is officially right and wrong.  People who believe in the 10 commandments so strictly are fools.  But not much worse than everyone else who believes in the right and wrong paradigm. 

Get it out of your head.  There is no right.  There is no wrong.  Instead, think of yourself this way.  You arrived in this world utterly alone and you will die the same way.  What is right is what YOU choose is right for you at any given moment in any given situation.  Go ahead and try it.  What will happen, you wonder?  I’ll tell you what will happen.  You will have to hold yourself responsible 100% for your actions.  You will quickly learn what actions make you feel better or worse about yourself.  You will soon learn to do the things you find are right by you, and you will consequently experience an enormous amount of personal power.  Your whole life will begin to change around you and you will possibly end up changing friends, relationships and careers. 

People avoid change like it’s the plague.  But, in case you haven’t heard, the only thing that never changes is that everything always changes.  Paradox, eh?  Yeah, welcome to our universe.  I hope you enjoy your stay.  Paradoxes are all we’ve got.  Gray areas.  Contexts. 

So, stop thinking inside the box that the world has constructed around you.  You probably don’t even think you are in a box, but I assure you, you are.  We all are, just to different degrees.  Show me someone completely outside the box and I’ll show you the Buddha or Jesus Christ.  You are living in a box.  I am living in a box, only mine is probably less restricted than yours.  Previously I used the word fantasy to describe this, but a box is the same thing.  Fantasy is probably a better word. 

You are living in a fantasy world.  You think the world is what you think it is, but your experience is clouded by your perception, and the world is actually something much, MUCH larger than your current view of this little world where you go to work, get your paper money and get only 2 days off per week.  Good luck with that fantasy.  It works for no one.  I just hope you wake up and decide to start living more fully so that you may be fulfilled.  After all, only you can change you and your world.  But that takes courage and nothing will but courage will do. 

Look into your soul and find your courageous spirit and endeavor to grow and become who you ARE.  If you are not growing, you are stagnant, and stagnation is decrepitus and death.  Everything in our universe changes.  It’s the only universal law.  If you are unchanging, you are going against the universe and you will suffer for it.  In fact, you probably already are.

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Curing Asthma – New Tips & a Philosophical Review

by on Sep.21, 2011, under Health

It’s been almost 2 years now that I have not had asthma, since learning and implementing the Buteyko method. I write now to share some things that I’ve learned during this time about how to control symptoms. Though I still occasionally get symptoms, they’re never so bad that I need an inhaler. And I have new strategies that work better for me than just the Buteyko method provides.

The Philosophy – another look

The whole idea is to accomplish shallow breathing. It’s most efficient after all. Here’s how I think of it. Our body prefers to breathe slowly and shallowly with little effort. It prefers to fill the lungs from completely empty, or 0%, to 25% (I’m making these numbers up, but it’s good for helping to conceptualize it.) For standard breathing for animals and humans, this is the most efficient means the body has to accomplish maximal oxygen and carbon dioxide exchange (the purpose of breathing) with minimal effort.

In asthma, stress causes us to fill up our lungs. Asthmatics then breathe with their lungs already partly filled. Or mostly filled, as in the case of an attack. In a sense, the lungs are already 75% filled, and breathing means filling them to 100%, then exhaling back to 75%. This is not efficient. The last 10-25% of lung capacity is evolutionarily designed for use only when the first 75% are maximized! – like sprinting at maximum effort.

When you are asthmatic and have your lungs partially filled already, your lungs are full of stale air. It’s just sitting there in the airways taking up the valuable space, while actual air exchange is limited to only 25% of your lungs! And when you have an asthma exacerbation or attack, you are using even less than that. And we’re not even touching on the role of inflammation here.

The feeling is that you can’t get enough air, but the truth is it’s because your lungs are not emptying and refilling from 0-100%. I like to think of the lungs as a pear. To be without asthma means to breathe shallowly, filling the pear from empty to only slightly full, without even passing the bulge at the bottom. If empty, the pear has a lot of room at the bottom to fill it up very easily. If you are already 75% full, then there’s only this tiny little space at the top to use for breathing. And if your needs go beyond that, there’s no where to put more air! So, let’s get those lungs empty!

Buteyko’s method is one means to empty your lungs. Breathe shallowly for a few minutes, then exhale completely and pause. The pause allows your lungs a few moments to collapse, bringing them closer to 0% a few degrees at a time. The pauses are always at the end of an exhale, so your lungs are as empty as possible. After using the technique for 2 years, I have found a new way to collapse the lungs even faster.

* Oh yeah, as always, ONLY breathe through your nose – in case you forgot.

1. Fetal Position – my personal favorite

The “asthma position” in which breathing is easiest for those in an attack is to sit upright on a chair, learning forward, bent over with elbows on the knees, head up or down. In order to collapse the lungs so that we may use all the lung capacity, it helps to use the body’s weight to push the air out while you exhale. Taking the asthma position one step farther is to get down into the fetal position. For anyone unsure of what that is, get down on your knees, hunch over and rest on your elbows and bring your head into you toward your knees. With each exhale you can squeeze your body tighter into a little ball, forcing the air out of your lungs more rapidly. This helps you to have more space in your lungs right away.

The goal is to get your lungs completely empty at the end of your exhales. This sometimes takes a few minutes, but the goal never changes. Your body will always prefer to breathe from empty. Never from partially filled to all-the-way filled.

2. Lift Weights

I discovered that this is another means to fully empty the lungs. When you lift strenuously, you breathe in the weight-lifting style. You tighten up your core, then exhale rapidly, then hold your breathe while lungs are empty as you do the movement, maybe even exhaling a bit more. Give the wall a forceful push as you can and see how it affects your breathing. You will tighten up and stop breathing for a moment, and you will exhale forcefully. This is collapsing parts of the lung that have been kept open unnecessarily because of stress. When Bruce Lee would strike a target, you can be assured that he breathed out fast and hard when he did it. It’s the body’s physical means of applying force. Practicing strenuous activities can help you control your breathing.

3. Diet

It’s hard to pay close attention to your diet if it’s not already very strict. But as I tweaked my diet this way and that (which warrants a whole slew of articles), I eventually discovered that certain foods cause me bloating. And if I am bloated even slightly, it shows up in my breathing. I noticed that bloated bowels put increased pressure on my diaphragm, and I then find myself feeling some shortness of breath. I am always able to breathe my way out of it, but prevention is the best medicine.

One culprit for me is eating nuts. Though generally a great snack food, they are best for you if they’re sprouted or at least soaked overnight. This aids digestion tremendously. Eating them straight raw, they cause me (and probably you) bloating. Again, it’s only a little, but I notice it in my breath.

At this point I would just say that the best way for you to find out what bothers you is an elimination diet. Don’t follow any fad. Do what works for YOU. Eliminate just about everything from your diet and maybe even fast. Then, start adding foods back into your life, one at a time, every 3 days. This allows you to truly see how something makes you feel. Then stop eating anything that doesn’t make you feel good, and stick to what does.

4. Coughing

When you cough, you collapse your lungs. Have you ever had one of those bouts of coughing where you contract so hard it almost hurts? When you feel like you are hacking up a lung? Well, if you cough now, even a small one, you will begin to feel the sensation of having your lungs collapse completely. Cough to the end of your lung volume and hold it there. Sustain that contraction. Feel the lungs as they are when they’re empty. It’s accomplishing this sensation that will help you to return to normal, slow, shallow breathing from empty lungs.

Conclusion

I am sure there are many more techniques that people have found to help with this, but in all cases the goal is to have your lungs completely empty all the time. Only fill them to inhale, then empty them again. Lungs should not contain air between breaths. The fetal position is my favorite way to quickly resolve symptoms. If you have any tips, please leave a comment so others can maximize their ability to cure their own asthma symptoms.

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