Monthly Archives: June 2006

Grain Pain

After reading Dr. Loren Cordian’s article Cereal Grains: Humanity’s Double Edged Sword as well as many other articles and books on the subject of foreign proteins in the blood stream and autoimmune disorders, I began asking many of my clients who complained of weirdo aches and pains about their diets.

But before I go on, I urge everyone to read Dr. Cordian’s paper – at least the conclusion. And after reading it remember this little tidbit of Twainian wisdom:

"The truth is easy to kill. But a lie well told is immortal."

The current worldview on grain is grains are extremely healthy for you and should make up at least ~60% of your diet. Fat and protein are necessary but bad and should make up the smallest part of your diet except for candy and sweets. This is a lie that has been very well told.

In asking clients about their diet compositions, what I have found so far has been quite interesting.

For myself, the removal of all grains has greatly (and I mean greatly) reduced my arthritic knee and finger pain. When I’m weak and indulge in some, the pain always returns to a greater or lesser degree.

And I mean always.

So I’ve been asking clients who complain of joint and muscle pains (that seemingly come from nowhere) if a large portion of their diet is composed of cereal grains. All but one persons diet was almost completely grain based. In fact, a few clients had seen their doctors and had every test done known to mankind and came up healthy as a horse, meaning they did not have Lymes disease or some other non-autoimmune disorder.

They all have told me that since starting the strength training the pains have been lessened, but still there. Research does show that resistance training eases arthritis pain. So I think it’s fair to say it is not the training that is causing the pain. And all had pain long before they started exercising with us.

It’s the grain based diets that are wreaking havoc with their physiology. I know this isn’t a very scientific conclusion, but it sure is ‘food for thought.’

I also believe that grain based diets in infants are the cause of autism, PDD and learning disorders in children. In fact, I believe that a study should be done on the breast milk composition of mothers who eat mostly grain and those who eat none to see the differences in the protein content and quality.

Considering the fact that the breast milk of vegetarian women is almost always deficient in B12 (if you go to PubMed and type in vegetarian breast milk you’ll get scores of papers confirming my statement), it stands to reason that what you eat or don’t eat will affect breast milk composition. This is why we want to eat cows that are grass fed and not grain fed. The composition of grain fed meat is altered forcing us to ingest grain proteins which, if you read Dr. Cordian’s paper, you will learn are nasty little buggers. They can literally alter human physiology.

And not for the better.

Q: What is the reason for feeding infants grain? (Rice at first and then onto other grains.) Why? Where is the scientific evidence that this is the best food to feed an infant? Where is the scientific evidence which indicates that liquid fat/meat is unhealthy? What is the reason for this food choice? I know infants don’t have teeth and can’t chew meat and fat (anything for that matter) but personally I think it’s insane to feed a child grain at such an early stage of development or at any age, at anytime, anywhere.

There’s a Nobel prize here somewhere.

Top Ten Muscle Building Secrets

After reading my top 20 fat loss secrets, a somewhat disgruntled reader asked for ways to get beefier. Since I aim to please, here they are. Use ’em!

1. Strength train intensely. Put your all into every set of every exercise. Choose the proper resistance level and move the weights slowly and carefully. Train to muscular success – where you cannot lift the weight again even if your life was on the line. If you are stopping an exercise because it is uncomfortable or because you’re getting bored, your body will not change.

2. Eat fat and protein at every meal and eat at least 5 times a day. Make sure you are eating at least 1 gram of protein (eggs, fish, meat) per pound of body weight. If you are getting fatter you are eating too much food (calories). Get a calorie counting book and use it.

3. Drink at least 1 gallon of cool water everyday. I said every day. If you don’t, don’t complain to me that your struggles in the gym are getting you nowhere. Muscle is 80% water. Where do you think your added mass is going to come from? Last I checked none of us have little reservoirs embedded in our bellies.

4. Eat a meal (chicken and salad, eggs and veggies, etc.) directly after your workout. Do not let more than an hour go by before you eat, preferably only one half hour.

5. Get sound sleep every night and especially the nights before you go to the gym to train. If you can’t sleep at night, I’m not suggesting that you to read up on and try melatonin.

6. Stop drinking alcohol completely.

7. Stop eating refined sugar completely.

8. Stop doing formal aerobics completely.

9. Stop smoking completely

10. Find a qualified instructor (email me for details), hire her and give her 6 months of your dedicated efforts. Don’t complain. Don’t whine. Don’t late cancel on her because your toe hurts. And give her this list and my phone number.

One last thing, call it  #’11,’ genetics rule the day. Some of us cannot build much muscle in the same way some of us barely got by in calculus 1 and cal 2 seemed like our brain would hemorrhage.

It sucks.

But let me say that strength gains precede size gains always. A muscle fiberFiber

has many little teeny myofibrils within.

Fibrils

As these little myofibrils increase in number it fills up the fiber making the fiber denser without increasing the fibers size.

This is one reason why you get a lot stronger when starting a weight training program without seeing much change in size.

Some folks require a heck of a lot of filling before they see any size change. And the amount of fibers one has is genetically determined. You can’t increase the total fibers – only the myofibrils. So if you’re born with less fibers, well, becoming a hunk of beef ain’t in the cards.

But you can still enhance your physique for the better.

Time, patience and persistence are natures best physicians.

Fat Loss Secrets

Here are 20 of my top fat loss tips. Use ’em!

  1. Drink a gallon of refrigerator temperature water or bubbly water each day. A gallon of cold water will burn ~150 calories of energy to heat the cold water to body temperature for voiding! (And it’s good for your skin and hair too!)

  1. If you get hungry and feel you’re going to cheat on your diet, quickly drink a big glass of cool water and brush and floss your teeth. While doing so, think this thought: “There is no food that tastes as good as being lean and strong feels!”

  1. A half hour after dinner, take a casual stroll for 15-20 minutes whenever possible. Do not walk fast or jog. Just take a pleasant, easy stroll and enjoy your time outdoors. This keeps you from snacking after dinner.

  1. Avoid eating sugar or starches a few hours before bedtime. This can decrease growth hormone release at night and store unwanted calories as fat.

  1. Get a full 8 hours of sleep as often as possible. Avoid TV and other distractions as much as you can at night. Deep sleep is when your body is regulating and upgrading your hormonal tone. So get some rest!

  1. Dress and sleep cool. The cooler you stay, the more heat your body must produce to keep you warm and this means more calories burned. Feeling a bit on the chilly side means you are a fat burning dynamo! Always keep as cool as you can when you are exercising. Sweating is overheating and staying cool is much better for exercise performance as well as for fat loss.

  1. Eat slowly and stop when you are no longer hungry before you feel full.

  1. Make and take your meals with you. Refrain from eating out. There are tons of hidden calories in most restaurant foods. (You’ll save lots of money too!)

  1. Pin notes on your refrigerator, front door, bedroom mirror, etc. with phrases such as “Take your lunch!” “Drink your water!” and “I will succeed!” Anything that will remind you of what to do and why you are doing is a very potent motivational tool.

  1. Never skip breakfast or any main meal. Thinking you will lose fat faster by skipping meals is a huge step in the wrong direction. Huge! Your body needs to feel “satisfied” and requires adequate nutrition to shed body fat and build muscle.

  1. Select a piece of clothing that you want to fit into again and try it on once a week.

  1. Read a book a week that is health related or motivational in nature.

  1. Limit or avoid alcohol. Drinks can be very high in calories so beware!

  1. Find a hobby that keeps you occupied in the evening. You’re less likely to snack if your hands are busy and you may be surprised what you can accomplish!

  1. Eat fruits and veggies instead of cakes and sweets and when you think fruit think berries. The higher the fiber content in the food, the better.

  1. If you must eat out, send the bread basket back once it arrives. Order a salad as your appetizer and an appetizer as your main course. Keep that ice water coming!

  1. Avoid purchasing and eating foods that are labeled as “low fat” or “no fat.”

  1. Try to visualize your leaner, stronger, healthier self a few times each day. See yourself as you wish to be. Imagine that new you and think everyday you are one step closer to achieving your goal. Care about yourself. You’re worth it!

  1. Avoid excessive amounts of exercise. Too much exercise makes cortisol levels rise which in turn causes muscle wasting and can aid in fat storage. You do not receive benefits from exercise when you are exercising.  You receive the benefits when you are resting and recovering from the exercise. If your eating habits are proper, you do not need to try and burn off additional fat via exercise. You’ll save yourself from orthopedic problems as well.

  1. BE REALISTIC. This is perhaps the most important tip of all. Do not expect your exercise program to transform your physique into a Greek God or Goddess. However, we can all dramatically change our bodies for the better and live long, healthy lives following the very simple and extremely efficient Slow Burn Program.

Fat Loss Secrets

Here are 20 of my top fat loss tips. Use ’em!

  1. Drink a gallon of refrigerator temperature water or bubbly water each day. A gallon of cold water will burn ~150 calories of energy to heat the cold water to body temperature for voiding! (And it’s good for your skin and hair too!)

  1. If you get hungry and feel your going to cheat, quickly drink a big glass of cool water and brush and floss your teeth. While doing so, think this thought: “There is no food that tastes as good as being lean and strong feels!”

  1. A half hour after dinner, take a casual stroll for 15-20 minutes whenever possible. Do not walk fast or jog. Just take a pleasant, easy stroll and enjoy your time outdoors. This keeps you from snacking after dinner.

  1. Avoid eating sugar or starches a few hours before bedtime. This can decrease growth hormone release at night and store unwanted calories as fat.

  1. Get a full 8 hours of sleep as often as possible. Avoid TV and other distractions as much as you can at night. Deep sleep is when your body is regulating and upgrading your hormonal tone. So get some rest!

  1. Dress and sleep cool. The cooler you stay, the more heat your body must produce to keep you warm and this means more calories burned. Feeling a bit on the chilly side means you are a fat burning dynamo! Always keep as cool as you can when you are exercising. Sweating is overheating and staying cool is much better for exercise performance as well as for fat loss.

  1. Eat slowly and stop when you are no longer hungry before you feel full.

  1. Make and take your meals with you. Refrain from eating out. There are tons of hidden calories in most restaurant foods. (You’ll save lots of money too!)

  1. Pin notes on your refrigerator, front door, bedroom mirror, etc. with phrases such as “Take your lunch!” “Drink your water!” and “I will succeed!” Anything that will remind you of what to do and why you are doing is a very potent motivational tool.

  1. Never skip breakfast or any main meal. Thinking you will lose fat faster by skipping meals is a huge step in the wrong direction. Huge! Your body needs to feel “satisfied” and requires adequate nutrition to shed body fat and build muscle.

  1. Select a piece of clothing that you want to fit into again and try it on once a week.

  1. Read a book a week that is health related or motivational in nature.

  1. Limit or avoid alcohol. Drinks can be very high in calories so beware!

  1. Find a hobby that keeps you occupied in the evening. You’re less likely to snack if your hands are busy and you may be surprised what you can accomplish!

  1. Eat fruits and veggies instead of cakes and sweets and when you think fruit think berries. The higher the fiber content in the food, the better.

  1. If you must eat out, send the bread basket back once it arrives. Order a salad as your appetizer and an appetizer as your main course. Keep that ice water coming!

  1. Avoid purchasing and eating foods that are labeled as “low fat” or “no fat.”

  1. Try to visualize your leaner, stronger, healthier self a few times each day. See yourself as you wish to be. Imagine that new you and think everyday you are one step closer to achieving your goal. Care about yourself. You’re worth it!

  1. Avoid excessive amounts of exercise. Too much exercise makes cortisol levels rise which in turn causes muscle wasting and can aid in fat storage. You do not receive benefits from exercise when you are exercising.  You receive the benefits when you are resting and recovering from the exercise. If your eating habits are proper, you do not need to try and burn off additional fat via exercise. You’ll save yourself from orthopedic problems as well.

  1. BE REALISTIC. This is perhaps the most important tip of all. Do not expect your exercise program to transform your physique into a Greek God or Goddess. However, we can all dramatically change our bodies for the better and live long, healthy lives following the very simple and extremely efficient Slow Burn Program.


Contact Information

NYC Location
169 West 78th Street
New York, NY 10024

212.579.9320
info@seriousstrength.com

Montclair, NJ Location
25 Watchung Plaza
Montclair, NJ 07042

973.233.1013
infomontclair@seriousstrength.com

As Seen On

NBC ABC CBS
700 Club CNN Fox News