Category Preventative Health

Craving Protein

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eating meatEver since I can remember, I have been a protein craver. As a child, I looked forward to consuming beef, lamb, chicken, tuna, eggs and turkey. While other children were begging for sweets, I would happily gnaw on a lamb shoulder bone at dinner, never thinking that dessert was something I was supposed to want after I had filled my belly with meat. I regarded chocolate as something other kids liked, but never went nuts trying to get to it. The sweet treats I preferred were always fruity and sugary, like fruit gems and Sweet Tarts, yet I never really craved those items either.

It’s funny to me how people just assume that women are carb cravers. Not this woman! As an adult, my protein cravings are stronger than ever. When I say that protein food sources are the foundation of my daily diet, I mean it. Given the choice between pasta, sweets or meat, I will pretty much always go for the meat. A common scenario is for me to suddenly crave chicken breast or egg whites while I am doing work on my computer at night. This can hit me like a ton of bricks in as little as 30 minutes after I have eaten my last meal. My body also responds very well to a high protein intake so I make sure to eat a considerable amount for my size (currently between 150 to 200 grams per day).

Even before I began competing, I was never the type of person who would go on a donut run or make huge bowls of pasta. However, the one carbohydrate source which was a staple in my diet was glutinous white rice, but it was always accompanied by a solid protein source. The primary reasons why I kept this in my diet were 1. my Japanese heritage almost required an adherence to daily consumption of white rice, and 2. it stretched my food budget. Once I began competing, sticky white rice was banished from my kitchen. I literally did a sweep through every cupboard in my kitchen and threw out every single white and processed food I owned, then never looked back.

I have seen patients, clients and friends who had previously craved carbs who, when bumping up their protein intake and cutting out sugars and processed foods, suddenly began to appreciate and crave protein. Without getting into the physiology behind such a dramatic shift, suffice it to say that protein rich diets can indeed do a body good.

Protein Intake and The Fountain Of Youth

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protein sourcesPeople are more intent these days than ever before on maintaining youthfulness and optimal health, especially if those benefits can be obtained naturally and safely. It turns out that one of the best ways to naturally boost the body’s ability to combat aging is to consume adequate protein. When protein is consumed, a steady stream of glucose is released via glucagon without spiking insulin levels in the body. Conversely, a diet low in protein but high in carbohydrates results in high levels of insulin, which over the course of time can result in widespread inflammation, diabetes, and obesity.

Whey protein in particular is a remarkable protein source for people of all ages, but is especially beneficial in older people. It is highly absorbable, contains all 18 amino acids, immunoglobulins and lactoferrin, and all the building blocks for a powerful antioxidant called glutathione. Glutathione deficiency is linked to Alzheimer’s disease, cardiovascular disease, arthritis, asthma and cancer, and because of this, it is considered a key substance in combating the process of aging. Natural glutathione production in the body declines with age, but with whey protein on board, the amino acids necessary for glutathione production are supplied to the body and optimal levels can be attained as a result.

Though athletes and competitors are aware of the health and muscle building benefits of whey protein, I am astonished by how it is not utilized nearly enough by the average person. All too often I see patients who regularly skip meals and eat fast foods and other processed foods, and who assume that whey protein is only for athletes. If you are an average person who wants to change poor eating habits and optimize cellular function, then you need to boost protein intake and add whey as one of your protein sources. You are doing yourself a disservice if you insist on eating junk carbs like simple sugars and processed foods, skipping meals, and consuming insufficient protein, especially if you are over the age of 35 and trying to fend off disease and aging.

Fitness As An Insurance Policy

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One of the biggest challenges I face as a physician and fitness professional is convincing patients and clients that healthy eating and regular exercise serve as the best insurance policies in optimizing health and minimizing the risk of illness and disease. It is especially frustrating because I know first-hand that this is true.

I began weight training at the age of 21 to heal from my teenage bout with anorexia. Luckily, I was already practicing relatively healthy eating habits once I abandoned my starvation mission. I was not surprised by the fact that I loved weight lifting, how it made me feel, how it made me look, and how it made others look at me. It also empowered me and lifted me from the darkest period of my life, becoming my saving grace and an insurance policy for my health and well-being. I became intrigued with the world of fitness and quickly noticed the “can do” attitude that was so pervasive. At one point I had considered competing in the fitness division and had even looked into hiring a coach, but then I got sidetracked by medical training, marriage and then divorce. Little did I know then that I would finally hit the bodybuilding stage in my 40’s and eventually attain IFBB Professional Status.

healthy lifeI may be a freak of nature and blessed with decent genetics, but then again, maybe not. My maternal grandmother died of cancer at 63, and my maternal grandfather passed away at 81 of a heart attack. My mom suffered from a brain aneurysm rupture ten years ago and now battles high blood pressure, macular degeneration, and osteoporosis. In contrast, my blood pressure is at the low end of normal, and I have the bone mineral density of a 20 year old. My mother’s veins are very small and deep, while mine are huge pipelines which sit right under the surface of my skin. With that type of family history, I am thankful that I took charge of my own life as a young adult and made changes which protected my health.

Hopefully my story resonated with some of you and perhaps inspired you to take regular exercise and healthy eating seriously. Please do not wait until your health begins to suffer. Be proactive and preventative, especially if you have a family history of certain diseases. Revamp your eating habits NOW. Commit to a regular exercise program that incorporates resistance training. No more excuses!

Finding Your Inner Goddess

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It almost seems to be part of the female state these days to become wrapped up in the needs of others so completely that a woman’s needs and strengths are often neglected. Between having a full time job, children, a spouse or partner, and elderly parents to care for, there is little room for personal time. However, I am a firm believer in making time for oneself, regardless of whether you are a man or a woman. When a woman sets aside some time for herself every day, whether it is for a workout, manicure, massage, meditation, or a pleasant stroll alone, she recharges her spiritual batteries and finds her center. When this center is nurtured daily, it grows like a flower. The inner goddess is awakened, and because of this, a woman who does this is better able to cope with daily demands and is a better mother, partner, and daughter.

Women are natural multitaskers because we forced into that role, many times at a very early age. But the inner goddess is like the energy cell that serves as the main power source. I have seen women go through the motions with serving their loved ones, completely devoid of motivation, moving like automatons because that core energy cell is almost completely drained. Since we women are seen as nurturers, we should recognize the need to nurture OURSELVES.

I know that women have become keenly interested in competing in bodybuilding events in recent years because of this new awareness of the inner goddess. While I am not suggesting that every woman should elect to compete in a bodybuilding event in an effort to fortify the inner goddess, it’s not a bad idea for ladies who are considering such a journey. What these competitions do is shift the focus onto the woman, putting her in a position in which she MUST address her own needs. It is an interesting shift and I never tire of seeing the transformation which occurs as a result. It is almost like a lightbulb goes off in their heads and they suddenly realize how much they had neglected their own needs.

For women who have no desire to compete, I suggest taking up a hobby or class in something they have had a lot of interest in. The important element here is to set aside time for oneself on a regular basis and to recognize that it is NOT selfish to cultivate one’s own interests. You can still be superwoman and take care of your family, but take care of YOURSELF too.woman-hugging-herself
Once you learn how to connect with your inner goddess, you will wonder how you ever survived without that connection.

Work Out Like You Mean It!

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I am already beginning to tire of the newcomers at the gym, because I see that the enthusiasm which brought them in during the holidays is already beginning to wane. Though I offer advice, encouragement, suggestions, and even refer them to the in-house trainers, it seems that my words are falling on deaf ears. There is NO WAY that a person has committed to a lifestyle change if unhealthy habits and a lack of motivation are already sabotaging New Year’s resolutions. Forget about the bodies that could use some toning or weight loss. What I see are attitudes that are flabby. Joining a gym at the beginning of a new year, while somewhat noble, isn’t going to work like a magic wand and bestow instant fitness to the new gym member.

Let’s break this down. Perhaps you are a new gym member and are interested in transforming your body and your lifestyle. The most important thing you need to do is to pursue these goals with INTENTION. If you join a gym with no plan of attack, it’s like trying to drive a race car when you haven’t even learned to drive yet. I firmly believe in the power of specificity, structure and accountability, because they provide a map or blueprint for you to follow. Here is a step by step guide to developing a successful fitness overhaul.Batman and Robin

1. Convince yourself that you WILL reach your fitness goals.
2. Print out images of people who have the kind of body you want and put them on your fridge or another prominent place you will see daily.
3. Give yourself a deadline.
4. Make your goals REASONABLE. Don’t put down, “I will lose 60 pounds in 30 days”, but pick a more reasonable goal, like losing 3 pounds per week.
5. Develop a workout schedule and stick to it.
6. If you don’t have a clue what to do while at the gym, hire a personal trainer.
7. Take progress pictures every week to monitor your progress.
8. Follow a specific meal plan to keep you on track.
9. If you have a setback, pick up where you left off. We are all human and have “off” days.
10. Don’t be intimidated by seasoned gym members. Most people are willing to help you if you have a question about how to operate machines.
11. Learn gym etiquette. The pace of a gym is rapid, especially during peak hours, so you need to be aware of concepts like “working in” (people will ask you if they can take turns with you on a machine or station). Don’t sit on benches unless you are actually exercising on them. Wipe down equipment if you sweat on it.

Now get off your computer and get serious about your goals!

Great Kimono And Bikini Image From Michael Neveux

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This awesome image was shot by Michael Neveux in November 2013 for the January issue of Ironman Magazine. It is part of a six page Hardbody Feature which I am blessed to have been selected for!

This awesome image was shot by Michael Neveux in November 2013 for the January issue of Ironman Magazine. It is part of a six page Hardbody Feature which I am blessed to have been selected for! The magazine is still on newsstands, or if you prefer a digital copy, please visit http://www.ironmanmagazine.com/

When Your Body Says Slow Down…Dealing With Injuries

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Bodybuilders and fitness people are the most driven people around, but they often lose sight of the fact that rest days are an essential part of the muscle recovery and building process. Even injuries won’t stop them from continuing to train. I can relate and have to admit that I have been practicing this for the past two months. The fear of muscle atrophy and descent into something less than muscle goddess status has kept me locked into a regular lifting routine, and though I train with less intensity than I am accustomed to, I am always pushing the envelope to see what I can perform without aggravating existing injuries.
tennis elbow
It has been frustrating to say the least to deal with such significant pain in my forearm, shoulder and neck that I can’t even lift a drinking glass without experiencing dagger-like pain in my forearm. I want to push through the pain, but the associated muscle weakness and nerve irritation are at times so severe that I am not able to. For those of you who are wondering what loss of strength I am dealing with, I can do lateral raises on the left side with a 10 pound weight, while a 3 pound weight on the right side sends burning, shooting pains and cramping along my arm and elbow. Consequently, I am training my upper body at about 60 percent of the intensity level I usually train at.

It has also been a real eye opener for me to discover how much I rely on my right hand for activities. Though I write and draw with my left hand, I perform all sports with my right hand and used to play guitar right-handed. So the tennis elbow which crept up on me has been more crippling than I had ever anticipated.

Normal people would just back off from training completely. I have continued to train, albeit at a reduced intensity. I have also employed the use of muscle creams, ibuprofen, arnica, massage, stretching, ice, sports bands, all to no avail. They say that doctors make the worst patients and I am no exception.

I advise patients to avoid doing what I have been doing! Listen to your body and allow your injury to go through a full healing period without training. Though you may lose muscle, you will be far less likely to re-injure yourself.

I Sleep Like A Rock

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Sleep-GarfieldI feel sorry for everyone who suffers from insomnia and can only imagine how exhausting it must be to have the desire to sleep with a body that won’t allow slumber to occur. Though I have had a few very brief bouts of insomnia in my life, I have always slept VERY deeply from the time I was an infant. My mother found it humorous that I could sleep through alarms and small earthquakes without a single response. This actually was problematic for me in my teens and early adulthood because it always required a gargantuan effort on my part to try to wake up at a decent hour.

Even now, after suffering from several days of sleep deprivation, my body completely rebels and insists on a full eight hours of sleep, pinning my eyelids together and making it impossible for me to progress from a state of slumber to a wakeful state until the full eight hour rest stretch is completed. I can hear insomniacs around the globe groaning as they read this blogpost, but this is honestly a problem! I can also drink a large mug of caffeinated coffee right before going to bed and sleep like a baby. Believe me when I say I wish I could bottle this up for insomniacs because I would be filthy rich by now!

Building Muscle The Vegan Way

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By no means am I vegan or even vegetarian, but I appreciate the fact that many individuals have specific reasons for avoiding meat. Protein is an essential nutrient, but it is especially important for people looking to build muscle. Daily protein intake for the average individual should be around 0.8 gram of protein per kilogram of body weight, but I recommend a MUCH higher intake for weightlifters. For example, though I am 119 pounds, I currently consume 150 grams of protein per day, spread out among 6 meals. But if I were vegan, I would consume 8 meals per day instead of 6. This is due to the fact that it can be extremely challenging to consume sufficient amounts of protein, resulting in more frequent meals and a greater variety of protein sources. Another challenge which vegans face is the fact that nuts and seeds have a high caloric density and are packed with fat, so their consumption must be monitored.

Vegan foodBelow is a list of the best vegan protein sources.

Tofu

Tempeh

Lentils

Soybeans

Pinto, kidney, or black beans

Garbanzo beans

Quinoa

Almonds

Cashews

Walnuts

Peanuts

Sesame seeds

Avocado

Broccoli

Spinach

Kale

Sweet potatoes

Veggie burger

Veggie sausage

Soy Protein