Cavemen Did Not Go to the Gym

Cavemen never went to the gym, but they got plenty of exercise. Movement was incorporated into their lives because their survival depended on it. Hunting required fast, agile movements and endurance to outlast prey. Once secured, they had to carry it to the village and process it manually. 

The human body is designed to run, lift, throw, and push things. Movements that functionally engage multiple muscle groups are more natural movements. Unfortunately, our modern society limits our need for this type of movement.

When we go to the gym to work out, we have access to machines that can be used for a "full-body" workout. However, many of these machines isolate muscle groups to strengthen them. Isolating specific muscles unnaturally may create imbalances that can cause pain and overuse injuries.

Our body is not intended to endure repetitive movements on workout equipment in a gym. Moving your body as a whole will provide a better, well-balanced workout that gives you better long-term results.

Let’s learn from cavemen and benefit from functional movement today.

How to Move More Like a Caveman

Years ago, a huge tree branch fell in my parents' yard. It's hard to see, but this is me lifting it over my head. It used all my muscles, making it a full-body functional movement. The following are some functional movements that will get you moving more naturally.

Upper Body

• Push - This can be as simple as push-ups if you are at home with no equipment. If you do have equipment, you can do a bench press, a band press, or my favorite at the gym is to use the cable pulley machine to do a pushing motion. If those sound too difficult, a wall push-up can be an easy place to start.
• Pull - If you are at the gym, you can use the seated row machine or the cable pulley machine to do an upper body pulling motion. Another option here would be to use a dumbbell or kettlebell for a bent-over row. At home, exercise bands can be a great option for doing a pulling motion. 
• Overhead press - Here, use light dumbbells for an overhead press or a band (or my tried and true cable pulley machine with the pulley in the lowest position so the angle of my press is as upward as possible)
• Overhead pull - At the gym, you can use the lat pull-down machine, or you can use a pulley machine or pull a band with a downward motion. If you have a bar, this can be a pull-up. If you can't do a pull-up, you can use a band or chair to hold some of your weight. 

Lower Body

• Squat (standing from seated) - This can be done as simply as standing up from a chair or bench (air squats), or with weight (using a bar on the shoulder for back squat, or dumbbells or kettlebells in hand)
• Deadlift (picking things up off the ground)- with a barbell, dumbbell, or kettlebell

Practical Ideas

Movement doesn't have to be strenuous. It could be as simple as walking to the water fountain, standing up for a phone call, or stretching in your seat. It is easy to incorporate it into your daily life if you are intentional about it 

• park at the far end of the parking lot
• walk when you meet with a friend or take a call
• walk barefoot outside to engage your muscles in different ways (especially on an incline)
• take the stairs instead of the elevator
• carry your child instead of using a stroller
• shop with a basket instead of a shopping cart
• play with your kids when they are running in the yard
• sit on the floor instead of reclining on a couch
• dance to music around your house

What's on the Grill?

It's time to heat the grill. As the weather gets nice, it's a great time to cook and eat outside. It gets you in the fresh air and makes clean-up a snap.

Grilling out doesn’t have to involve a time-consuming recipe. In fact, simple recipes are often better.

Meat and veggies can make a delicious meal on their own; add grilled fruit, and you have a yummy dessert. Eating these simple, real foods is a healthy option for a dinner everyone will love.

Here are my top grilling tips you can enjoy this summer.

Protein

Start planning your meal by choosing quality meat. With most food, there is a spectrum of quality. You may not be able to get the highest quality; just do your best with the options available!

Let’s see what to look for when buying your meat...

1. Good - Unbreaded meat without sugary or processed sauces. (Note: The first ingredient in many BBQ sauces is high fructose corn syrup.)
2. Better - Meat from a healthy animal that had a chance to move around and eat its natural diet. (Look for words like pasture-raised chicken, grass-fed beef, or wild-caught fish.)
3. Best - Meat from a local farmer’s market where you can meet the farmer and ask how they raise the animals.

Grill the meat and keep it simple! You don't need to add much to good-quality meat; the flavor will be great on its own.

Veggies

It's easy to buy the same veggies each time we shop, but we tend to eat more when we have a variety. Choose a few new ones to throw on the grill this week. Some of my favorites are...

1. Eggplant - cut it into ½ - 1 inch patties.
2. Asparagus - bend the stalk to snap off the thick base, leaving the pretty flowery end.
3. Zucchini - slice into ¼ - ⅓ inch slices.
4. Onions - cut them in half (or smaller for kebabs)
5. Bell Peppers - cut for kebabs.
6. Mushrooms - portabellas are a good size for the grill (smaller ones are great in a grill veggie tray or on a kebab)
7. Cauliflower - remove the green leaves and cut into large “steaks” that are ½ - ¾ inch thick.
8. Acorn Squash - cut it in half, scrape out the sides, and grill it face down. (top with butter after cooking)
9. Yellow Squash - slice into ¼ - ⅓ inch patties.
10. Carrots - peel and throw the whole carrot on the grill 

You can also make foil packets to combine a variety of vegetables. Cut them into pieces and mix with some fat (i.e. coconut oil or ghee) and seasonings. You can wrap them in foil and place them on the grill. The smaller you dice them, the faster they will cook. 

Dessert

Peaches, pineapples, and pears are some of my favorite grilled fruits. They make an easy and tasty dessert!

Bunless Options

One option you might want to consider is skipping the bun. Replace it with other great starches such as white potatoes, sweet potatoes, beets, carrots, and butternut squash. Try one of the following options; you may be surprised that you don’t even miss the bun.

1. Use some lettuce and other veggies to make a lettuce wrap. It can be a little messy, but it's tasty and healthy.
2. Try a kebab with meat and veggies on a stick. These are easy and delicious to eat. 
3. Make a salad with your meat and veggies. Olive oil and a bit of seasoning can make a simple, refreshing salad dressing.
4. Use a fork and knife to eat your meal. Simple and delicious!

What do you like to grill? I'd love to hear about your favorite simple recipes.

Dr. Jamie

Eating Fat Does Not Make You Fat

Many of us were taught that eating fat would make us gain weight. We were never told that we need good fats in our diet to be healthy. Healthy fats help us feel full, stabilize blood sugar, maintain energy, and are essential in the body's production of hormones.

Since your body cannot make several of the necessary essential fatty acids, they must come from your diet. Without these nutrients, you may struggle with inflammation, fatigue, poor memory function, heart issues, depression, dry skin, and many other unpleasant symptoms. 

Let's consider if you are eating enough of the RIGHT types of fats. 

Healthy Fats vs. Unhealthy Fats

Eating enough fat is incredibly important, but eating the RIGHT kinds is the key! There is a big difference between good, natural, unprocessed, unrefined sources of fat and highly processed, refined fats. 

Healthy fats should be incorporated into your diet every day. On the other hand, processed and refined fats are considered “junk calories.” These unhealthy fats can be oxidized or rancid. They are unrecognizable to our bodies and contribute to a host of health problems. 

Good Healthy Fats

These foods contain GOOD Fats. Enjoy eating these frequently without guilt!

• Avocados
• Olives
• Ghee
• Butter (I especially love Kerrygold)
• Plain Yogurt (Full fat)
• Avocado Oil
• Coconut Oil
• Olive Oil
• Nuts
• Fish (salmon, herring, anchovies, and sardines)
• Grass Fed Beef
• Dark Meat (from free-range poultry)
• Animal Fat (lard, beef tallow, duck fat, etc.)
• Eggs (especially from pastured chickens)

*It is important that any animal product comes from healthy animals that got to eat their natural diets while they were alive.

Not-So-Healthy Fats

Reading labels will be important when trying to limit or eliminate unhealthy fats. They hide in processed foods such as chips, crackers, and baked goods. Look for oils such as...

• Safflower oil
• Sunflower oil
• Soybean oil
• Canola oil
• Corn oil
• Vegetable oil
• Margarine
• Crisco
• Peanut oil
• Wheatgerm oil
• Cottonseed oil
• Grapeseed oil
• Rice Bran oil
• Anything hydrogenated, or partially hydrogenated

Some prepackaged items also contain trans fatty acids. When people eat trans fat, it is deposited into the body's tissues and impacts how the body functions. Trans fats are man-made and are no longer classified as GRAS (Generally Recognized as Safe) by the FDA. They should be completely eliminated from the diet. They are commonly found in fried foods, doughnuts, baked goods, pie crusts, biscuits, frozen pizza, cookies, crackers, margarine, and other “butterlike” spreads. Even a little bit can harm your body.

Get More Omega-3

Most of us would benefit from increasing our intake of omega-3 essential fatty acids. They contain anti-inflammatory properties that are wonderful for the body, and the body can not make them on its own. We must also get omega-6 from our diet because our bodies cannot create them either. However, the proper ratio of these essential fatty acids in our diet is crucial, and most Americans consume far too many omega-6 fatty acids.

An ideal ratio is one or two omega-6 fatty acids for each omega-3 fatty acid. The Standard American Diet will leave most people getting 20-50 omega-6 fatty acids for each omega-3 fatty acid. This fuels our bodies' inflammatory pathways and leads to a variety of health issues.

While it is ideal to get omega-3 fats from the foods you eat, supplementation is also an option. If you are not eating foods high in omega-3 essential fatty acids, feel free to talk with me about getting a quality fish oil.

If you want to learn more, this article has a great short video explaining the high amounts of omega-6 found in vegetable oil, canola oil, and other unhealthy oils listed above. 

Making It Happen

• Eat mostly whole and unprocessed foods (plants, animals, etc.).
• Limit meals at restaurants, as they typically use unhealthy oils. (If you eat out often, consider choosing a salad with olive oil and vinegar dressing.)
• Read labels carefully (many healthy-looking oils are mixed with “blends” of other oils).
• Make your own salad dressing; it’s easy to do. (Just ask if you need some ideas. I’ll send you some great recipes.)
• Buy oils in dark glass bottles to prevent them from oxidizing. (Oil is easily oxidized and becomes rancid when stored in clear plastic bottles.)
• Pairing a fat (like olive oil) with your salad or veggies can allow your body to absorb more nutrients from the vegetables.
• Don't go overboard (Healthy Fats are crucial for your health. They are also calorie-dense, so you should be mindful of how much you are using.)

If you feel guilty about eating fats, consider adding some healthy fats to your diet. Enjoy butter, avocado, olive oil, and more from the “healthy” list above. If you still have some of the “not-so-healthy” fats listed, consider switching these out with some of the healthier fats. Little changes, done consistently, can set you on a path to better health.

Dr. Jamie

P.S. "A Functional Perspective on Diet and Cholesterol" explains in detail why healthy fats and cholesterol in diets are NOT to blame for high cholesterol, high blood pressure, or other related health conditions.  

Let the Sun Shine

Our distant ancestors were in the sun to hunt and gather; their survival depended on it. These ancestors did not have air-conditioning or other modern comforts to draw them indoors. 

Many of us could stay inside all day where the temperature is cooler. It sure is nice to have the option, but we might choose to be out more if it were hot and stuffy inside.

Modern-day research shows that being outdoors for extended periods has many physical and mental health benefits. Sunshine can make you feel lighter, move more, sleep better, and have more energy.

Let's talk about getting healthy sun exposure this summer.

Benefits & Risks 

Healthy sun exposure may impact our longevity! One study found that sunshine could “reduce blood pressure, cut the risk of heart attack and stroke - and even prolong life.” The study noted that the benefits of sun exposure may outweigh the risks. This is because heart disease and strokes linked to high blood pressure cause about 80 times more deaths than those from skin cancer. 

Even more compelling is that according to Dr. Ruscio, sun exposure leads to the formation of the active form of vitamin D, which improves DNA repair and may PROTECT the skin from cancer. Other studies suggest that sun exposure demonstrates a significant REDUCTION in all causes of mortality. 

Guidelines for Exposure 

It is crucial to understand the nuance involved here. I do not want you reading this and thinking you can start spending all day at the pool without the proper precautions. Chris Kresser suggests the following guidelines.

• Notice how long it takes for your skin to turn pink outside without sunscreen.
• Get out in the sun 2-3 times a week for half the time it takes for your skin to turn pink
• Use shade, light clothing, and a wide-brimmed hat if you will be outside longer.
• Remember that the time of day, latitude, and season impact the sun’s intensity (tropics vs. the Midwest).
• Establish a baseline tan in the spring or early summer. 
• Use wisdom on vacation (consider the sun's intensity and if you have a baseline tan).
• Important Note: Babies under 6 months don’t have much melanin (opt for limited sun exposure in the morning and late afternoon rather than at noon).

Easy Ways to Get Sun

Getting sun can become a part of your daily routine; it doesn't need to take extra time or effort. 

• Eat breakfast outside on the deck.
• Have a picnic for lunch or dinner.
• Move outside in nature rather than at the gym.
• Go to the park instead of the coffee shop with friends.
• Take calls outside (you can even walk while talking).

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