10-15 Minute Quick Workout

Are you planning trips for this summer? Going on vacation somewhere?  If you're planning to be cooped up in the car or an airplane for an extended period of time, it's always a good idea to get out and stretch occasionally to make sure your muscles don't get cramped. These body weight strength based exercises are great for full stretches of your muscles. Do these movements when you stop for gas or in your hotel room. If you don't have access to a gym where you're going go for walks or runs and then compliment that cardio with this quick little workout. 

1. Deep squats into ceiling touches - Squat down as low as you can. Come up and stretch your arms and hands up above your head and reach for the ceiling. Stretching your back, shoulders and legs while you stand. (See the video for proper squat technique)

http://www.exrx.net/WeightExercises/Quadriceps/BWSquat.html

2. Calf raises - Start in a standing position. Slowly rise up on your toes, keeping your knees straight with your heels off the floor. Hold for 3-5 seconds, then come down. For more range of motion and a bigger challenge, try standing on a step and lower your heels as you come down. 

http://www.exrx.net/WeightExercises/Gastrocnemius/BWStandingCalfRaise.html

3. Clock lunges - This exercise you will do one side at a time. Start with your right and do a traditional forward lunge. Then take a big step to the right and lunge again. Finish with a step back for a backwards lunge all using your right leg. Repeat using your left leg to work that side of your body. (See the video for proper lunge technique)

http://www.exrx.net/WeightExercises/Quadriceps/BWLunge.html

4. Contralateral limb raises - Lie on your stomach with your arms outstretched and palms facing one another. Slowly lift your right arm and left leg. Keep them straight and don't move your torso or head. Hold the position for 3-5 seconds then lower down. Repeat with your left arm and right leg.  (Similar to a Superman which is in the video below)

http://www.exrx.net/WeightExercises/ErectorSpinae/Superman.html

5. Jack knife sit ups - Lie on the floor with your hands to your sides. Simultaneously raise knees and torso until hips and knees are flexed. Return to starting position with waist, hips and knees extended. Repeat.

http://www.exrx.net/WeightExercises/RectusAbdominis/WtJackKnifeSitUp.html

6. Side bridges - Also called side hip raises. Lie on the side of your mat. Place forearm on mat under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips.

http://www.exrx.net/WeightExercises/Obliques/BWSideBridge.html

6 Reasons We All Need To Eat More Potatoes

In recent years, the potato has been maligned. The USDA has restricted starches for kids in public schools. Articles such as this one have claimed that potatoes are actually fattening. Nope, not just fries or chips, but plain old potatoes. Now if you look through the sourced data, you'll see they lumped the potato together with the french fry, which is the equivalent of lumping a tomato together with a Bloody Mary, but I digress.

If you've ever tried a low carbohydrate diet, you've probably been told that potatoes are the enemy. The same with grains, but I'll save the defense of intact grains for another blog. So what's the deal? Is the lowly potato a primary cause for obesity in The U.S. and Europe? Short answer: No. And here's 6 reasons why you need MORE NOT LESS potatoes in your diet.
 

1. The Potato Is Low Calorie + Extremely Filling: 150 calories in a large potato. On a 2,000 calorie per day diet? You can eat a bunch of potatoes throughout your day, be full, energized, and well nourished, while getting maximum caloric bang for your buck.

2. The Potato Has Been A Pillar Of Nutrition Throughout Human History: In the Andes of South America, and in Europe before the 1,500's, the potato made the difference between surviving and perishing. When the potato was introduced in Ireland, the population doubled in 40 years. The potato has saved many lives, individually, as well as civilizations.

In 1927, a study was published by a researched name. Stanislaw Kazimirz Kon, who studied the effects of an all-potato diet on the human body. A healthy man and woman in their twenties, who were very athletic, were put on a diet where most of their calories came from potatoes. To that they added only a few fruits, and butter or oil. Now, this wasn’t an all-potato diet, but it’s important to note that although fat was added to the diet, this fat provided no protein. Yet, on a diet where virtually all of the protein was derived from potatoes, it was found that protein intake was adequate. To be clear, no one food is complete enough to be your only source of nourishment. But as a food you could live on for months at a time, potatoes are pretty close to ideal.

Here is a more contemporary gent who's given "The Spud Fit Challenge" diet a big name on Youtube. He lost 30 pounds in 43 days at the time of this interview. Check it out.

3. The Potato Is Chocked Full Of Nutrients: The primary reason we eat is to obtain enough energy to function throughout the day. (That's also why I drink coffee, but again I digress). If we eat for energy, and starchy carbs give us max energy, it follows that high carbohydrate foods are nutritionally superior.  So why condemn a food for doing what it is supposed to do – provide efficient fuel for your body? Potatoes are high in vitamins B, C, Dietary Fiber, Potassium, and other minerals. Just as important is what's not in a potato: high sugar (just over 1g in a medium potato), high sodium, cholesterol (zero like all plant foods), and saturated fats.

4. Humans Are Starch Eaters: When we talk about ancient human hunting and gathering, we might have been misled by some historic sexism. While the dudes were out throwing spears at woodland creatures and missing 9 out of 10 times (as it turns out, hunting ain't so easy when you're not carrying a firearm), guess who was gathering most of the food? You guessed it... the wives, children, and grannies. So guess what they mostly ate? Roots, bulbs, and tubers - the wild versions of what became carrots, onions, and potatoes. These starchy friends increased the size of our brains, which led to all of that territorial expansion that was to come. Notice how primates tend to live where fruits are ripe year round? Yep, they stayed raw vegan for the most part, while we moved on up in the world through starch-based eating. You can read more on "How Starches Made Us Human," in this 2007 piece from The NY Times.

6. Potatoes Are Satisfying + Easy To Prep: Few foods are as plain yet delicious as a potato. Whether you're baking, boiling, sauteing, slow cooking (with some onions and veggie broth, mmm, mmm), or just taking a big bite of a raw potato (OK maybe not the last one), very few plant foods are so yummy "right out the box." Seriously even most kids will smash an entire potato without asking for anything on it. But let's say you want to have some fun... what CAN'T be added to a potato? I went to a wedding a while back that had a potato bar with about 50 different toppings. Everything from avocados, olives, salsa, pesto, horseradish, all of the things. You can pretty much do anything you want with a baked potato, and it's going to add happiness and nutritional value to your day.

Did I mention meal prep yet? How many can you cook for the next few days of meals? As many as you can fit in your over or slow cooker. Few foods are more ideal for weekly meal prepping than potatoes.


Conclusion

I would love to go on about why potatoes should absolutely be taking up real estate on your plate, but I'm going to leave it at 6 for now. Bottom line is this: If you want to fuel your Adventure Training, or any other fitness endeavor, eat more potatoes. They are truly one of the most nutritionally perfect foods this planet has given us. Of course you need your leafy veggies, healthy fats, legumes, and proteins, but potatoes can be a staple main dish. In the end you'll be leaner and healthier. I would encourage anyone with further questions to research the work of Dr. John McDougall. Watch this great presentation discussing topics from his best-selling book, The Starch Solution, and check out his website for more great info. 

Rootbound Farm

We are excited to be a 2017 pick up location for Rootbound Farm's Community Support Agriculture (CSA) program! 

The program will run June-October and you'll receive a weekly box of local certified organic produce all season long.  It’s a great way to invest in your health and our local economy. As a member you have access to the highest quality, most nutrient dense food you can find anywhere, often times it’s harvested the same day you pick it up!  There are small and full size shares available so there’s a right size for everyone.  

The pickup at BAREfit will be on Thursday afternoons from 4pm-7pm.  Other pickups are available throughout Louisville and more details can be found at their website http://rootboundfarm.com

Testimonials:

“Our Rootbound Farm CSA has been the best choice we've ever made for healthy, wholesome food. We get excited every week when we open the box and pull out the treasures inside. Just as people who live near the ocean can't find good seafood inland, I'm afraid we are ruined for supermarket produce forever.”  Carol, CSA member 2016

"My wife and I love getting the full share. We cook at home 5-6 nights a week and typically go through the whole share. Not having to go to the grocery and  have the CSA veggies dictate meals for us makes planning what to eat in a week way easier." - David and Jessica, CSA members with two adults in the household

3 Great Resources for Adopting a Nutrition Plan for Your Life

1. John McDougall's "The Healthiest Diet on the Planet" - https://www.drmcdougall.com

Why the Foods You Love-Pizza, Pancakes, Potatoes, Pasta, and More-Are the Solution to Preventing Disease and Looking and Feeling Your Best

For years, we’ve been told that a healthy diet is heavy on meat, poultry, and fish, and avoids carbohydrates, particularly foods high in starch—empty calories harmful to our bodies.

But what if everything we’ve heard was backwards?

High in calories and cholesterol, animal fats and proteins too often leave you hungry and lead to overeating and weight gain. They are often the root causes of a host of avoidable health problems—from indigestion, ulcers, and constipation to obesity, diabetes, heart disease, and cancer. On the other hand, complex carbohydrates like whole grains, legumes, tubers, and other starches provide your body with essential proteins and nutrients that satisfy the appetite while simultaneously fighting illness.

2. Engine 2 Diethttp://engine2diet.com/ 

The Engine 2 Diet was created and implemented by Rip Esselstyn, a former world-class professional triathlete and the son, grandson and great-grandson of renowned physicians, after he discovered the dangerously high cholesterol level of one of his fellow firefighters at the Austin (TX) Engine 2 Station. 

Rip saved countless lives as a firefighter. Now he is saving millions more with his New York Time best-selling book, The Engine 2 Diet. His groundbreaking nutritional program with indisputable, dramatic results allows you to lower cholesterol and lose weight in just 4 weeks by eating foods that are plant-based, nutrient dense, naturally low in calories and high in fiber. 

3. Caldwell Esselstyn's  "Prevent and Reverse Heart Disease"http://www.dresselstyn.com/

Based on the groundbreaking results of his 20-year nutritional study -- the longest study of its kind ever conducted -- this book explains, with irrefutable scientific evidence, how we can end the heart disease epidemic in this country forever by changing what we eat. 

Here, Dr. Esselstyn convincingly argues that a plant-based, oil-free diet can not only prevent and stop the profession of heart disease, but also reverse its effects. 

 

Stevia - what makes it different?

Stevia (http://www.stevia.com)  is a healthy alternative to sugar. What sets it apart from other sugar substitutes though? What makes it safer to consume? We've pulled from a few different resources to help explain why we allow Stevia in our total health challenge but no other sugar substitutes (including honey and maple syrup.) 

** as always, consume in moderation. even Stevia.

"Stevia is perhaps unique among food ingredients because it's most valued for what it doesn't do. It doesn't add calories. Unlike other sugar substitutes, stevia is derived from a plant. 

A 2010 study in the journal Appetite tested several artificial sweeteners against sugar and each other in 19 lean people and 12 obese people. The study found people did not overeat after consuming a meal made with stevia instead of sugar. Their blood sugar was lower after a meal made with stevia than after eating a meal with sugar, and eating food with stevia resulted in lower insulin levels than eating either sucrose and aspartame." (Learn more at http://www.livescience.com/39601-stevia-facts-safety.html)

"Sucrose, whose main element is sucralose, is found in Splenda and other sweeteners. In a recent study, researchers at the Washington University School of Medicine in St. Louis found that when non-diabetic, severely obese participants drank sucralose, their blood sugar rose and their insulin levels increased by nearly 20 percent." 

Saccharin (found in Sweet N Low) and Aspartame (found in Equal and Nutrisweet) have also been found to negatively affect the body. (http://www.marketwatch.com/story/stevia-a-safe-natural-alternative-to-sugar-and-artificial-sweeteners-2013-10-22?reflink=MW_news_stmp)

Honey, though it contains vitamins and minerals, is not allowed in our total health challenge because it is can raise your blood sugar and spike insulin. 

Maple Syrup, though not listed as a "no" ingredient is also not allowed in our total health challenge because it too like honey will raise your blood sugar. Here's an interesting article about that. (https://authoritynutrition.com/maple-syrup/)

 

Here is an another article for reference explaining some differences between Stevia, Honey and other sweeteners. (http://bodyecology.com/articles/which_are_good_sweeteners.php)