health

What’s on the Menu – Kombucha: Legit Elixir or Placebo Soda?

I truly believe that we can heal ourselves of common ailments (colds, acne, obesity, etc.) with proper diet and exercise. That doesn’t mean that I think all prescription medication is poison. There are certain conditions that require a trip to a medical professional and a necessary prescription. However, the over prescription of certain drugs can and has led to further health concerns like antibiotic resistant bacteria. That’s why we need to learn about possible natural remedies that allow us to heal ourselves, instead of always relying on our pharmacist. One particular natural remedy has been receiving a lot of pub lately about its numerous health benefits, but conflicting reports make me wonder if it’s really the “miracle drink” people claim it is.

Kombucha is a fermented beverage often referred to as “living tea.” It is made by combining sugar and tea leaves with a symbiotic culture of bacteria and yeast known as SCOBY. The final product is a slightly fizzy, sour beverage that claims to boost your immune system, help with digestion, provide energy and even mitigate serious health conditions like cancer.

Mother Kombucha is available throughout Florida

I’m a big proponent of probiotics. I guess you could say I’m pro-pro (rim shot). The benefits of probiotics range from better gut health to improved mood (source link). The fact that kombucha is full of these probiotics, along with other beneficial micronutrients, is why advocates believe it will cure what ails you. There has been some recent scientific studies that backup certain health benefits of kombucha like its antidiabetic (source link) and antioxidant (source link) effect, but almost all these studies were performed on non-human subjects. Critics have stated that a lack of research on human subjects negate a lot of kombucha’s supposed health benefits. They also state that kombucha prepared in unsanitary conditions could result in the consumption of deadly bacteria (source link).

I researched “deaths due to kombucha consumption” and was unable to find any cases in which drinking kombucha was directly responsible and only one case where it was believed to be a contributing factor (source link). It’s true due to the presence of active bacteria cultures, drinking kombucha does present some level of risk, but so does buying bagged spinach. Foodborne illnesses are an issue we need to be aware of. However, it shouldn’t prevent us from consuming items that provide certain health benefits. Kombucha has been consumed for centuries for a reason. I believe that the “living tea” does provide certain health benefits, but it should be enjoyed in moderation and by those with non-compromised immune systems. Also, if you do buy it, makes sure you research the producer. I’m sure where and how the kombucha is made can have an effect on its purity.

Are you a kombucha fan? If so, let us know about your favorite brand. Feel free to send pics of you drinking your favorite kombucha to elementaltampa@gmail.com. We’d also happily accept any feedback from any kombucha naysayers.

Addicted to Fitness Show Notes – Exercise & Diet: When, what and why

Shannon and I have fallen into a pretty good rhythm of recording the podcast on weekends, which use to have a lot less obligations than our weekdays. However, the script has flipped on us recently, and it seems we’re more busier than ever on the weekends. Which is why this week’s episode was recorded late into the evening hours on a school night. With that said, I think working outside our comfort zone led to one of the most entertaining Addicted to Fitness episodes yet.

We kick off this week’s podcast discussing Shannon’s upcoming yoga teacher training weekend. Yep, it’s that time again. We quickly transition into my current personal training schedule at my new home gym, Tampa Strength (link). My first client at the new location is taking advantage of my early morning training sessions and I’m about to start an early morning running program for a longtime ETT client. Discussing these morning training sessions segue nicely into the first main topic of this week’s episode: morning exercise.

Click here to learn how you can train with ETT

Both Shannon and I prefer morning workouts. We both feel that completing a workout first thing in the morning sets you up for success for the rest of your day. Shannon also believes that morning exercise helps you make better dietary choices throughout the day. Which is an interesting assumption because according to a recent Shape.com article discussing the benefits of morning exercise, she’s right. The article (link) uses research published in peer reviewed journals and other credible sources to explain how morning exercise can help you lower your blood pressure, get better sleep, burn more fat, and prevent chronic conditions like type 2 diabetes. The next topic we broach in this episode offers some of the same benefits as morning exercise, but it has more to do with what you eat. Actually, it has more to do with when you eat.

Photo courtesy of Terry Crews’ Facebook page

This week, my buddy Dan Greene, who happens to be owner of TUFMED, posted a video of the actor Terry Crews explaining his approach to nutrition. In the video (link), Crews explains that he uses intermittent fasting to help his body function optimally. He states that during his 16 hour daily fasting period, his body is undergoing autophagy, which is essentially your body recycling old and possibly damaging cells. Seeing this video was extremely coincidential because I’ve also been trying intermittent fasting as of late and have really had some positive results. Most obvious to me is that I’m not nearly as hungry as often and I don’t feel the need to indulge in not so healthy food items. Those “not so healthy” food items is what we dive into next, and this topic brings on a rant from me in which I call out one of the most powerful people in all media.

When I talk about “not so healthy” food items, I’m really talking about pro-inflammatory foods. Inflammation occurs when the body sends out white bloods cells to protect itself from foreign invaders like bacteria or viruses. However, ingesting certain foods can also create an inflammation response. Pro-inflammatory foods include sugar added beverages, refined carbohydrates and fried foods to name a few (link). A more extensive list of pro-inflammatory foods can be found on another website (link), which as you can tell when you listen to this episode, got me really miffed. I’m not going to go into too many specifics but I’m pretty sure I’m on the “DO NOT INVITE” list for the Oprah Winfrey Show. I KNOW YOU LOVE CHIPS OPRAH, THAT’S THE PROBLEM. Sorry, sorry.

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Nothing like a good rant to end another episode of the Addicted to Fitness podcast. We always enjoy producing these episodes for you and we really hope that you enjoy listening to them. If you do, please let us know by giving us a rating or review in iTunes (link), or by sharing the podcast with a friend (just text them one of the links below 🙏). As Shannon always says “sharing is caring!” We care about you all and we hope you stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/exercise-diet-when-what-and-why/id1121420986?i=1000382543350&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/exercise-diet-when-what-and-why

What’s on the Menu – The Raw Bar May Have What You Need to Live a Happier Life

Before I became immersed in health & fitness, I spent a significant amount of time working in bivalve aquaculture.

For all of you who are wondering what bivalve aquaculture is, it’s essentially the captive breeding of shellfish like clams, oysters and/or scallops for either species restoration or commercial purposes. Sounds a lot like agriculture right? Well that’s because it is.

Aquaculturists create “seeds” by spawning mature animals, caring for and feeding the immature “seeds” until they are big enough to be “planted” in a body of water, where they can further develop. This prior experience taught me the importance of shellfish, not only to our environment, but also to our health.

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Shellfish are truly some of the most nutritious foods on the planet. I’ve been lucky enough to have access to a lot of fresh shellfish in my life, but temporal and geographic limitations can make that an impossibility for many people.

That’s why canned shellfish, like whole cherrystone clams from Trader Joe’s, are a godsend. I enjoyed the canned clams in a salad but you could always to do a low-carb version of linguine and clams by using zucchini noodles.

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The can pictured above contains 1g of fat, 2g of carbs and 12g of protein. These canned clams also contain almost 40% of our recommended daily allowance of iron, a significant amount of vitamin B12 and several other hard to get minerals.

According to a prominent nutrition specialist (who I’ll get into more about in a minute), these nutritional benefits can also prevent several chronic health conditions that are affecting more and more people each year.

Functional medicine practitioner and ancestral nutrition expert Chris Kresser outlined in a recent episode of his podcast (link) that nutrients in clams and oysters, particularly zinc and several B vitamins, can help prevent health conditions like anxiety and depression. He even suggests that those on mostly plant-based diets should consider having two servings of shellfish like clams and oysters a week because their diets are usually deficient in the previously mentioned nutrients.

Even though I agree with this recommendation based on potential health benefits and bivalves perceived inability to suffer (no brain or central nervous system), I’m not going to tell people what they should and should not eat. I want people to be as a healthy as possible, but individuals’ dietary choices are their own. I’m simply here to provide you with knowledge about certain foods that you may not have been aware of. What you do with that knowledge is your decision.

If you are someone that incorporates animal protein into your diet, consider adding canned clams or oysters to your grocery list. If you are already a fan these shellfish feel free to send your favorite recipes to elementaltampa@gmail.com. If there is anyone out there with a oyster Rockefeller recipe, please send it my way!

Addicted to Fitness Show Notes – First Rule of Yoga Training: YOU DON’T TALK ABOUT YOGA TRAINING

Last week’s episode was recorded during a relaxing trip to a tropical paradise. All our wants and desires were catered too and Shannon and I really took advantage of our lack of obligations. It was a good thing we took the time to recharge our batteries because we go over the highlights of the numerous health & fitness activities we’ve been participating in since our return on this week’s Addicted to Fitness podcast.

The first topic we dive into on this week’s episode is Shannon’s first yoga immersion weekend. For all those that may not know, Shannon is enrolled in the Bella Prana yoga teacher training program. Her program last 8 months and consists of 200 hours of training, which means once a month she spends Friday thru Sunday and the following Thursday, doing nothing but yoga. Not only does she practice different forms, she learns about the history of yoga, different teacher techniques, yoga’s effect on human anatomy and much more. Shannon has been praticing yoga in some capacity for the last 21 years, but she realized after her first immersion weekend that she had barely even scratched its surface. She can’t devulge too many secrets about the training, but stay tuned for periodic updates on her journey to become a full fledge yogi.

The weekend after Shannon’s total immersion into yoga, both her and I, and a few members of the Elemental Training Tampa community, decided to take part in a local 5k. The 5k was part of the Gasparilla Distance Classic which takes place every year in Tampa and includes several running events and a giant health expo. Shannon, Adrien, Darian and I all had respectable showings and this race has me itching to sign up for another event. I’m want to sign up for a 41 floor stairclimb that benefits the Tunnel to Tower Foundation, but Shannon thinks I’m crazy. She’s probably right, but that’s never stopped me before.

We had less than 24 hours to recover from our race before we had to set up for our Facebook Live workout. Shannon directed me through a 15 minute HIIT workout complete with live feedback from viewers (click here to see the workout). One piece of feedback we recieved during the workout was acutally a question about exercises for individuals with knee pain. One of the viewers was curious if forward lunges were a good exercise for someone with such an affliction. My knowledge of exercising with knee injuries made me think “No” right away, but I wanted to make sure my initution was correct. I found an article from a source I trust, Mike Boyle, on stack.com that reaffirmed my assumptions and gave examples of exercises someone with knee pain could perform (click here to see article).

ETT representing at the Gasparilla 5k

The last fitness related topic we discuss on this week’s episode involves my biggest challenge to date as a personal trainer. I was hired on to be a personal trainer to an individual who has several pre-existing health conditions and is overweight. Not only am I responsible for helping this person maintain a regular exercise program, I’m also in charge of educating them about proper nutrition. After our first couple sessions, I realized that the nutrition portion of the training will be a much bigger hurdle for this individual than the exercise portion. I’m always up for a challenge, especially when it comes to helping a person improve their quality of life.

I’m also up to the challenge of creating fun, entertaining and educational content each week on the podcast. If you enjoy Addicted to Fitness, please do us a favor and share it with a friend. We need your help to reach a broader audience. If you promise to keep sharing, we promise to keep churning out interviews, product reviews, taste tests, and everything else you’ve come to enjoy about the podcast. Keep sharing and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/first-rule-yoga-training-you-dont-talk-about-yoga-training/id1121420986?i=1000382236070&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/first-rule-of-yoga-training-you-dont-talk-about-yoga-training

What’s on the Menu – They’re Not Just For Dipping

I don’t know why but it seems like every casual dining restaurant has the same six appetizers. Doesn’t matter if you are at an Applebee’s, Bennigans, or TGIFriday’s, the “starters” portion of the menu usually contains wings, mozzarella sticks, chips & salsa and one particular item that contains today’s menu spotlight. I highly doubt they know that the artichoke dip they sell contains one of the most powerful cancer fighting foods on the planet.

Even though artichoke’s presence on casual dining menus is most likely a happy accident, it doesn’t mean we shouldn’t celebrate the nutritional benefits of this vegetable. One medium size artichoke (about 120g) contains nearly 25% of our recommended daily allowance (RDA) for fiber. It is also contains a significant amount of folate and vitamin K which are especially important to expectant mothers (source). All these nutrients are great, but the purpose of this blog is to highlight the cancer fighting properties of artichokes.

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One of the reasons why cancer cells propagate is due to oxidation which is caused by a build up of free radicals in our body. In order to reduce the negative effects of oxidation, our body produces antioxidants and we acquire them from the food & drinks we consume. Artichokes just happen to contain some of the most powerful antioxidants on the planet. Cynarin, rutin and the other antioxidants from artichokes have been shown to reduce the cell growth of certain forms of cancer in clinical studies (source). You should put THAT fun fact on your menu Cheddar’s!

I doubt that if you combine artichokes with cheese and mayo like those restaurant appetizers do that you’ll get the same health benefits as just grilling them. Shannon and I have used them recently to make a delicious Tuscan Chicken Skillet meal, that I contend wouldn’t be the same without the artichokes. Send us your go to artichoke recipes and don’t forget to include pictures. You can always reach us on social media or send us an email at elementaltampa@gmail.com.

artichokes

Addicted to Fitness Show Notes – Adicto a la aptitud de Mexico

Not only is this the 40th episode of Addicted to Fitness, it is the FIRST international episode of the podcast, which you may have already known if you are fluent in Spanish or curious enough to put the episode’s title into a translator on google. Shannon and I decided our trip to Mexico to attend a friend’s wedding would be an ideal environment to record a podcast. Picturesque scenery, relaxing ocean waves and all inclusive access to resort amenities both healthy and not so healthy.

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A post shared by Nick 👊Elemental Training Tampa (@ettampa)

Shannon and I have been running and gunning since the start of the year and this weekend gave us the opportunity to recharge our batteries. Finding moments of temporary stress relief are important to both your physical and mental health. Another practice that can be beneficial to your health is a 30 day challenge. Whether it be 30 days of progressive pushup repetitions or 30 days without dairy, these periodic challenges can help you develop sustainable healthy habits. I love doing 30 day challenges, and you’ll hear in this episode that I celebrated the completion of 30+ days without alcohol while on the trip. I did celebrate the completion of my challenge with a drink or two, but I quickly discovered why I started the challenge in the first place. Shannon and I may have made some naughty dietary choices while on our short vacay, but we did participate in an activity that was extremely beneficial to our health.

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If you’re an avid listener of the podcast, I’m sure you’ve heard me mention that I’m a big fan of massage. Well apparently Shannon heard me because she scheduled a surprise couples massage at the resort spa during our stay. Therapeutic massage is not only relaxing it can help you move more efficiently. “Tight” muscles can be painful and can create improper movement patterns that could lead to injury. If you know a qualified massage therapist and can afford regular treatments, I’d recommend doing it. Much like this trip, I think it would be money well spent.

We hope you guys enjoy this week’s international episode. If you do, please let us know by giving us a rating and review in iTunes. We’d also really appreciate it if you shared Addicted to Fitness with a friend. Simply copy one of the links below and paste it to their Facebook page or text it to them. We appreciate the support. ¡Mantente saludable esta semana!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/adicto-a-la-aptitud-de-mexico/id1121420986?i=1000381935294&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/adicto-a-la-aptitud-de-mexico

What’s on the Menu – Office Friendly Seafood Snack

I claimed in the title, and on Instagram, that this week’s menu spotlight can be an exception to the “no fish” rule that most office lunchrooms advertise. I make that claim for two reasons: smoked salmon does not have to be warmed up in the microwave to be enjoyed and I’ve never worked in an office before. Which is why you should take my office friendly claim for smoked salmon with certain level of skepticism.

One thing I can tell you with the utmost certainty is that smoked salmon is a FANTASTIC healthy snack food. Two ounces of wild caught sockeye smoked salmon from Trader Joe’s contains 6g of fat, 12g of protein and zero carbs. I always harp on the fact that you should try to eat foods that provide a significant amount of protein and/or fat because they’ll keep you fuller longer, which will prevent you from forging for snacks during the day. Not only does smoked salmon provide both those macronutrients, but the fat contained in smoked salmon is not only healthy, it’s essential.

This bear knows whats up

Essential nutrients are nutrients that are body is incapable of producing on its own, which means we must obtain them through diet or supplementation. One such essential nutrient that all types of salmon (fresh, smoked, canned, etc.) is high in is omega 3 fatty acids. Research has shown that consuming omega 3 fatty acids on regular basis has been linked to decreased inflammation, lowered blood pressure and improved function of the cells that line your arteries (source). These benefits are uber important since according to the World Health Organization (WHO), the leading cause of death worldwide for last 15 years has been heart disease. Can you see why I’m such a fan?!

Let’s review: Salmon, specifically smoked salmon, doesn’t have a pungent fishy smell, IMO; it contains a significant amount of protein, which will help prevent additional snacking; it contains omega 3 fatty acids, which can help you avoid the #1 leading cause of death worldwide! The only problem I see is that a 4 oz package cost almost $9. But honestly, it’s a fair price to pay for a food that is packed with life saving nutrients.

I can eat it straight from the package but I know lots of people love adding some cream cheese and capers (yes, I purposely left out the bagel). Let us know how you enjoy your smoked salmon. We’d also love know what “nutritional powerhouse” foods you snack on. Leave your feedback in the comment section below and hit us up at elementaltampa@gmail.com.

smoked-salmon

Addicted To Fitness Show Notes – A Conversation with the Creators of the Hemp & Coffee Exchange

I go into each podcast with a general outline of what topics I want Shannon and I to address, but we rarely stick to our outline. I’m not complaining because these seemingly scheduled detours lead to great conversations. Which is why it was no surprise to me that this week’s episode of Addicted to Fitness unfolded in a way that I could have never imagined.

We took the podcast on the road this week to meet with the creators of an innovative coffee beverage. Jeremy Denny and Brett Schwencke are the owners/operators of the Hemp & Coffee Exchange, which focuses on providing “sustainable and progressive products to the conscientious consumer by focusing on renewable hemp merchandise and high quality consumables.” Their premier “high quality consumable” is a super coffee that combines the nutritional benefits of hemp hearts or seeds with single origin green coffee beans that they roast themselves. I was first turned on to their product by seeing a bag of it at my local coffee shop. This discovery led Shannon and I to take a trip out to Jeremy’s “Tiny Ranch” for a taste test of their products. What we got was an experience of a lifetime.

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Before we sat down for the podcast, Jeremy showed us around his small estate, introduced us to his four legged friends and demonstrated his affinity to a sustainable lifestyle. After our tour, Shannon and I sat down with Brett and Jeremy and began going over the history of the The Hemp & Coffee exchange. Jeremy’s extensive culinary experience combined with Brett’s knowledge of the hemp industry allowed them to create a unique product that meant both of their ridiculously high standards. Jeremy explained how combining hemp with coffee can provide additional macro and micronutrients not normally found in coffee like omega 3 & 6 fatty acids and fiber. Brett informed us that not only is hemp nutritionally beneficial, but farming it in the United States, where it is currently illegal to mass produce, could help rejuvenate our dwindling agriculture industry. Shannon and I were sold on the nutritional and environmental aspects of the super coffee, but what about the taste?

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The first blend we tasted was a combination of hemp seeds and coffee. Our first immediate reaction was that it tasted very similar to tea. We were both drinking it black and were surprised by how subtle the flavor was. Shannon normally can’t handle black coffee, but she had no problem with this blend. We then tasted the combination of the hemp hearts and coffee. Right away I could tell that I preferred this one. The hemp hearts provided a creamy and nutty flavor similar to that of my non-dairy bulletproof coffee. Interesting enough, Jeremy and Brett stated that their hemp coffee provided the same nutritional benefits, if not more than that of bulletproof coffee. Take that Dave Asprey!

Jeremy and Brett from the THCexhange

I hope I’ve conveyed the fact that this episode is much more than just a taste test or interview podcast. You really have to listen to the episode to get the full scope of the discussion. Our conversation with Jeremy and Brett was not only educational, it was inspirational. Meeting and speaking with like minded people that are focused on sustainability, whether it be environmentally or nutritionally, is one of the main objectives of the Addicted to Fitness podcast. Do yourself a favor and order a bag of super coffee on the Hemp & Coffee Exchange website, and connect with Jeremy and Brett on their various social channels (Facebook, Instagram and Twitter).

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We really hope you enjoy episodes like this. If you do, please let us know. You can send us feedback at elementaltampa@gmail.com or leave us a rating and review in iTunes. We hope you enjoy the podcast as much as we enjoy producing it. Thanks again for your support and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/conversation-creators-hemp-coffee-exchange/id1121420986?i=1000381428238&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/a-conversation-with-the-creators-of-the-hemp-coffee-exchange

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