Category Archives: Diet

Qigong and Covid-19

As things start to open up many more people are going to get sick, it’s unavoidable, but what can we do to help protect ourselves from serious complications? A researcher at the University of Virginia School of Medicine is proposing as well as washing hands and disinfecting high-touch surfaces frequently another key behavior that should be added to the list: exercise — and not just for its benefits to the lungs, immune system, and mood.

Zhen Yan, a professor of cardiovascular medicine who runs the molecular exercise physiology lab at UVA, showed that exercise boosts the production of an antioxidant known as “extracellular superoxide dismutase,” or EcSOD, which in turn, protects against acute lung disease and other diseases.

This antioxidant can protect against acute respiratory distress syndrome, or ARDS, which is deadly in 45% of cases. ARDS affects up to 85% of patients in the ICU affected by COVID-19, the illness caused by the coronavirus.

He recommends at least 30 minutes each day to reap the benefits — if you haven’t been infected with COVID-19 yet. Those who are infected should try to move moderately, he said, since long-term bed rest can also exacerbate lung infection and cause other complications.

Both those affected and not affected could be helped with qigong. The Mayo Clinic states that Tai Chi and therefore the Science it comes from Qigong…

When learned correctly and performed regularly, tai chi can be a positive part of an overall approach to improving your health. The benefits of tai chi may include:

  • Decreased stress, anxiety and depression
  • Improved mood
  • Improved aerobic capacity
  • Increased energy and stamina
  • Improved flexibility, balance and agility
  • Improved muscle strength and definition

More research is needed to determine the health benefits of tai chi. Some evidence indicates that tai chi may also help:

  • Enhance quality of sleep
  • Enhance the immune system
  • Help lower blood pressure
  • Improve joint pain
  • Improve symptoms of congestive heart failure
  • Improve overall well-being
  • Reduce risk of falls in older adults

To get the basics on Qigong through the Ba Duan Jin check out this video for an intro  and click here to setup a private lesson.

10 Popular Diet Tips to Ignore

The Beachbody Blog posted a great article called “10 Popular Diet Tips to Ignore” you’ll want to read the article for the Better Advice, but below I have listed the Bad Advice some of which I have given in the past!

  1. Choose fat-free or sugar-free foods.
  2. No cheating ever!
  3. Stop snacking.
  4. Don’t eat fruit—it’s full of sugar.
  5. If it’s organic, it’s good for you.
  6. Calories in, calories out—it doesn’t matter what you eat.
  7. Try XYZ Extreme Diet—it works for everyone!
  8. When in doubt, order the salad.
  9. Don’t exercise—it’ll only make you hungrier.
  10. Treat yourself for a job well done!

What’s the worst diet advice you’ve ever received?

A new, more healthy lifestyle is waiting for you. The first step is a FREE account at beachbodycoach.com/washu

See what researchers found when they tested a bottle of Fiji Water against a glass of tap water

Upworhy posted this great article, that has been thoroughly fact checked, on how gross bottled water (even the expensive ones) really are. Read the article for the particulars but here is a list of findings and a video.

  1. Bottled water is more expensive than tap water (and not just a little).

  2. Bottled water could potentially be of lower quality than tap water.

  3. The amount of bottled water we buy every week in the U.S. alone could circle the globe five times!

  4. Paying for bottled water makes us chumps.

  5. Bottled water is FILTHY.

  6. There are 750 million people around the world who don’t have access to clean water.

If you’re properly disgusted, here are a few ways you can help destroy the bottled water industry:

  1. Don’t buy bottled water. Get a reusable water bottle. The savings will add up.I carry a Brita® Sport Water Bottle everywhere connected by carabiner to my backpack or fanny pack!
  2. Rally your schools, workplaces, and communities to ban bottled water.
  3. Demand that your city, state, and federal governments invest in better water infrastructure.

 

7 Ways to Eat Good on a Hood Budget

 

  1. Choose Produce Not Packages
  2. Cook Big and Save Some for Later
  3. Soup Up Your Options
  4. Make a Plan and See Where Ya Values Are
  5. Season Your Food
  6. Join a Co-op or Local Community Garden
  7. Drink More Water

You can also read my previous post on how junk food works and my post on how to survive a fast food restaurant for some more tips.

A new, more healthy lifestyle is waiting for you. The first step is a FREE account at beachbodycoach.com/washu

8 Tips for Survival in a Food Desert

No, I haven’t lost my mind (well not about this).  No one wants you to eat fast food except for the fast food industry. It’s terrible for you. It makes you fat. It destabilizes economies and nations. It kills the environment. Read Fast Food Nation. See Super Size Me. If you’re really serious about getting or staying in shape, fast food restaurants are not on your path to success.

However, sometimes fast food feels like the only option. Long road trips, coworker lunches, the only place your child or childish companion will eat—these are all situations where you may be forced to enter one of these grand cathedrals to gluttony.

While the fast food companies have generally shown an blatant disregard for their customers’ health, they should be publicly shamed for our nation’s obesity epidemic. We have shamed them just enough that they are begrudgingly offering some menu items that have some nutritional value. They still can’t resist adding a little unneeded fat or extra high-fructose corn syrup just to spice things up, so it’s wise to take a buyer-beware approach when ordering your meal. Here are some tips to make healthier choices and some suggestions about the healthiest (relatively speaking) things to order at some of the major fast food chains.

1. Get less for your money. This may seem counter intuitive, but the so-called value meals really only offer you extra calories, saturated fat, sugar, and other diet killers. While it may seem like an unbelievable deal that you can get twice as many fries for only 19 more cents. Follow Nancy Regan’s advice and “Just say no!”. If you really want to save money, pack a lunch.

2. Discover your inner child. The best place to find a reasonably sized portion for an adult is, sadly, the children’s menu. Bowing to the horrible publicity created by childhood obesity, fast food companies have made the most improvements to their kids’ menus. In many restaurants, the kids’ meal is the only way you can get healthy sides like fruit or carrots. Don’t be ashamed to order the junior hamburger or even the kids’ meal. You might get a free toy in the transaction, Booya!

3. Stick to salads. A big problem with fast food is that many innocent-looking nuggets and patties are loaded with added fats, “flavorful” chemicals, and high-fructose corn syrup, which wreak havoc on your blood sugar levels. So, order the salad. You’re probably not going to be eating organic fruits and vegetables in these salads, but they’re probably less slathered with bad-for-you additives than the other options. Until you get to the dressing. Ask for oil and vinegar or a vinegar-based dressing like Italian. Also, most places give you enough dressing to dress several salads so use only half the packet of dressing or ask for a side cup you can squirt it into, and then dip your fork in the dressing before you take a bite of salad.

4. Beware of “theme” salads. It’s called a salad. It looks like a salad. It has lettuce. It must be a salad…right? Don’t be fooled by clever naming tricks.  A taco salad at most places includes all the unhealthy ingredients you’re trying to avoid. Use common sense when selecting a salad. Make sure all the ingredients are vegetables, fruits, and lean proteins that you recognize.

5. Have it your way. Remember the old Burger King jingle, “Hold the pickle, hold the lettuce, special orders don’t upset us”? Take them at their word—only don’t hold the pickle and the lettuce, and do hold the mayo and ketchup that includes high-fructose corn syrup. Ask if you can substitute the grilled chicken breast for the breaded chicken breast, wheat buns for white buns, or even lettuce cups for buns. (in California, we call that “protein style.”) Ask for extra veggies. And hold the “cheez,” especially if it’s spelled with a “z.” Tell them you’d rather salt the fries yourself. When you order the “healthy” grilled-chicken or fish sandwiches, make sure they’re not loaded with mayo or special sauces. Ask for salsa or mustard instead. Yes, you’re being picky. But, it’s your health that’s on the line here!

6. Watch what you drink. The most profitable menu items for restaurants are soft drinks. They cost almost nothing to make and what you get in return is tons of sugar and chemicals, and maybe, eventually, diabetes! Try to stick with unsweetened iced tea or water. And to play the broken record again, if you must get soda, get the small size.

7. A milkshake is not a drink. It will often be suggested that you wash down your burgers and fries with a frosty milkshake. Sounds good, right? You can tell yourself you’re getting your calcium! You’re also getting over 1,000 calories if you get a large size at some restaurants. Even the kid sizes come in at 300 plus calories. Your drink shouldn’t have more calories than your meal.

8. Hide from sandwhiches that sound like action movie titles. He grew up in the mean streets of South Boston. A boxing hero that has taken the law into his own hands, and now he’s back to clean up his home. He’s Big Mac! Or my favorite, The Baconator which sounds like a SyFy movie. If it sounds like it could beat you up don’t put it in your body.

A lot of data to process – Joe Rogan Experience #672 with Dr. Rhonda Patrick

I am still trying to process everything that was discussed on this episode. There is all kinds of good stuff in here about how your diet effects pain, how training in heat can help you deal with injury, and how your doctor might not really be the guy to go to for depression. Please enjoy and let’s process this together in the comments.

The following notes were done by the POWPERFUL u/JoshuaKevinPerry on reddit. If you found them useful tip him a couple bucks https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=26LWYHVA6V5QS

For podcasters show starts at 7:45

Today’s guest is Dr Rhonda Patrick https://twitter.com/foundmyfitness?lang=en she has a youtube channel that explains everything she specializes in, it’s good stuff. https://www.youtube.com/user/FoundMyFitness For sure, read the wikipedia articles. Let me assure you right now: there are dick jokes on the way. via youtube setup

1:00 https://en.wikipedia.org/wiki/Kombucha

1:30 http://www.npr.org/templates/story/story.php?storyId=5012154 horrifying story

2:30 http://www.ncbi.nlm.nih.gov/pubmed/25705824

5:30 http://www.ncbi.nlm.nih.gov/pubmed/22863164

6:00 https://en.wikipedia.org/wiki/Glutathione_peroxidase

6:30 http://www.ncbi.nlm.nih.gov/pubmed/18432918 http://www.ncbi.nlm.nih.gov/pubmed/9921710

8:00 https://en.wikipedia.org/wiki/FOXO3 http://www.ncbi.nlm.nih.gov/pubmed/23891001

13:11 http://namathneurocenter.com/

http://sports.yahoo.com/blogs/nfl-shutdown-corner/joe-namath-gets-results-from-hyperbaric-chamber-treatments-for-concussions-164511928.html

http://www.newsmax.com/Health/Headline/Joe-Namath-hyperbaric-oxygen-therapy/2015/05/17/id/645130/

17:00 http://ndt.oxfordjournals.org/content/27/suppl_4/iv11.full High-altitude seems to have ” decreased frequency of obesity, diabetes and coronary artery disease.”

18:00 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2938508/ post exercise ice baths

19:30 http://www.alzforum.org/news/research-news/cold-shock-protein-reinvigorates-synapses Definitely don’t try to give yourself hypothermia for brain health.

http://www.alzheimers.org.uk/site/scripts/news_article.php?newsID=2290

http://www.nature.com/nature/journal/v518/n7538/full/nature14142.html

24:00 https://en.wikipedia.org/wiki/Proinflammatory_cytokine

http://www.ncbi.nlm.nih.gov/pubmed/18382117

26:00 http://www.hindawi.com/journals/omcl/2014/402631/ Kayaks and Cryotherapy

30:00 http://www.ncbi.nlm.nih.gov/pubmed/911386 cold exposure and norepinephrine

https://en.wikipedia.org/wiki/Norepinephrine

32:00 Vasoconstriction is the narrowing of the blood vessels resulting from contraction of the muscular wall of the vessels, in particular the large arteries and small arterioles. The process is the opposite of vasodilation, the widening of blood vessels.

34:00 https://en.wikipedia.org/wiki/Targeted_temperature_management

34:30 “Dick Joke” Kappa

39:00 “No one lives forever, no one. But with advances in modern science and my high level income, it’s not crazy to think I can live to be 245, maybe 300.” -Joe Rogan

http://i.imgur.com/LBcxptV.jpg

45:00 http://www.pnas.org/content/early/2015/07/01/1506264112.full.pdf

http://www.bbc.com/news/health-33409604

49:00 http://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm

52:00 https://en.wikipedia.org/wiki/Low-density_lipoprotein common terms-cholesterol

55:00 http://www.drhagmeyer.com/wp-content/uploads/2012/03/mucosal_barrier_degradation.gif

100:00 https://en.wikipedia.org/wiki/Stevia

105:00 http://www.crohns.net/page/C/PROD/VSL3000

sidebar https://www.youtube.com/watch?v=jsVgi8hoFFc

http://www.washingtonpost.com/news/speaking-of-science/wp/2015/01/29/you-can-earn-13000-a-year-selling-your-poop/

107:31 Topical anal creme?

127:39 http://cdn.roguefitness.com/media/catalog/product/cache/1/image/9df78eab33525d08d6e5fb8d27136e95/n/o/norma-tec-web6.jpg

http://www.roguefitness.com/normatec-mvp-recovery-system

Rogan should have an ebay auction on all the free shit he gets. Chairs, toilets, workout equipment.

133:00 http://journals.lww.com/nsca-jscr/Abstract/2013/06000/Heart_Rate_Variability_Threshold_Values_for.7.aspx

143:00 http://www.ncbi.nlm.nih.gov/pubmed/21876150

154:00 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3903052/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3057175/

Telomeres are an essential part of human cells that affect how our cells age. Telomeres are the caps at the end of each strand of DNA that protect our chromosomes, like the plastic tips at the end of shoelaces.

156:00 https://en.wikipedia.org/wiki/Cycloastragenol

218:00 https://en.wikipedia.org/wiki/Dynorphin

223:00 https://kungfuwithwashu.files.wordpress.com/2015/07/a781d-bd1.jpg

224:00 http://www.nature.com/news/super-muscly-pigs-created-by-small-genetic-tweak-1.17874

http://www.nature.com/news/crispr-the-disruptor-1.17673

233:00 https://en.wikipedia.org/wiki/Apolipoprotein_E

240:00 https://www.youtube.com/watch?v=Zhh4W24rwrw https://www.youtube.com/watch?v=QT0TqceznpQ

241:00 http://www.childrenshospitaloakland.org/main/news/omega3-fatty-acids-and-vitamin-d-may-control-brain-282.aspx

How Junk Food Works

Junk food is literally that, empty calories of energy that provide little nutritional value and usually are stored as fat. Yet junk food is irresistible and for good reason – companies spend tens of millions engineering it to be that way. It’s almost evil. Click below to get super educated on this matter. Thanks Josh and Chuck for letting us all know what’s up! All of the links for what is discussed in this episode are below the download link.

Download Episode HERE!!

How Junk Food Works, on HowStuffWorks

Is high-fructose corn syrup bad for you? 2009 SYSK episode

Encyclopedia of Junk Food and Fast Food, on Academia

The Extraordinary Science of Addictive Junk Food, on the New York Times

Junk food diet for weight loss? On the Mayo Clinic blog

RIP Cereals: 34 Parts of A Complete Breakfast That Are No Longer With Us, an SYSK slideshow

Your Apples Are A Year Old, on Food Renegade

Thinking about Death

You can’t make any decisions about how to live without deciding how you want to die. Some people will find this to be a bit morbid, but it really isn’t once you understand. This is a foundational issue in Shaolin philosophy and martial arts. This principal we are talking about here is Karma.

good-quotes-sayings-revenge-about-karma
A childish misunderstanding of Karma

Most people misunderstand Karma. They believe that Karma is a mystical force that screws people over for being jerks, and this is not true. Childish and not true. Karma is neither positive or negative. Karma is the consequence for action. All actions have Karma. If you push a child on a swing they will come back to you. This is Karma.

So what does this have to do with death? Glad you asked! I am going to assume that everyone reading this wants to die the same way, old, healthy, and without trauma. We all want to just fade out softly, right? So what do we have to do to make that our Karma?

Think Well – A negative attitude, or bad finding will kill you earlier than you’d expect
Eat Well – If you fill your body with poison you will die
Drink Well – Clean water (no flavorings or other additives) and tea
Sleep Well – 7-8 hours of sleep a night no exceptions
Move/Breathe Well – Exercise and a daily Qigong/Yoga practice will extend your life

Here is to long life!

Namaste!

Illness, injury, and rebirth

Hello everyone!

Just an update for those of you who are following my 1st hall training with T25. I had to take two weeks off due to illness and an injury that was not T25 related (word to the wise wear a cup even when working with kids.) an now I am restarting with week 1. In my two weeks off I gained back the 3 pounds I had lost because dieting during an illness if not done correctly can prolong your illness. I don’t know how to properly diet, and needed to get better ASAP so I refused to put any of my meals in MyFitnessPal and just ate what I felt I needed.

Now that spring has sprung I will have many more opportunities to exercise. Just yesterday I walked to and from the kwoon. That is 6 miles round trip! I am really excited to have winter behind us.

What is your favorite springtime activity? Let me know in the comments!

Some other strange supplements

In my last post we talked food, protein, and supplements. Due to my finances, I really can’t afford to buy fresh veggies. Well ok that’s not totally true, I can’t afford to buy fresh veggies knowing that they may go bad before I can eat them. So my partner and I put some resources into powdered food. We had been using powdered milk for a long time, it doesn’t go bad and makes decent tasting milk. Note I said decent not Fantastic. She doesn’t really drink it a lot and I have trouble digesting it so powdered was the way to go for us.

With this prior success we decided to buy a lot of different powdered foods. We have kale, spinach, butter, yogurt, 2 different cheeses, peanut butter, banana, lemon powder, brown gravy, eggs and even whipped cream. many of these have been used in recovery shakes that my partner has concocted. ok before anyone pukes on their screen the cheese, butter, gravy, and eggs are not going to show up. I’m still hoping one of them will have whipped cream on top 🙂

To make these more filling we did go and buy some frozen fruit for a little bio mass. here are some example recipes, we have used. Remember these are all still in Beta so you may not like some of them because I know I sure didn’t 🙂

Here are two examples that are 2 servings each

Shake 1:

2 scoops of whey protein

3/4 cup rice milk

1 tbs banana powder

11 g sugar

1 cup mixed berries

8 oz water

then blend

Shake 2:

1 tsp spinach powder

1 tsp lemon powder

2 tsp yogurt powder

1/2 cup rice milk

1.5 cups mixed berries

2 tsp sugar

8 oz of water

then blend