N.E.A.T. & Some Uncommon Exercises

Greetings Healthy & Happy Friends,

A new topic this week – N.E.A.T. – which stands for Non-Exercise Activity Thermogenesis. This article gives you some ideas on how to keep our metabolism working without having to do an actual “workout.”

Next, some different types of exercises/movements for keeping up your strength, agility and power as we get older. These are actually good suggestions for anybody at any age​!​

GR​OK ON !

Nutrient Density & Low-Carb Diet Effectiveness

Good morning!

First topic today – Nutrient Density
Here is one list (of many out there) of the most nutrient dense foods for us to consume. A definition of a nutrient-dense food:

“Food that is high in nutrients but relatively low in calories. Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.”

I currently consume most of these foods, except for liver/seaweed/oysters – I hope to try and incorporate these also into my diet in the coming months/years. Note that cacao is on the list – I try to have 1-2 squares of some good dark chocolate every day; should be up to 85% cacao. The Lindt bar is a good choice – available at Villa and other places. It may take a while to get used to the slightly bitter flavor, and you could also add a little almond butter for sweetness and increased nutrient density – almonds are on this list also and almond butter is a wonderfully healthy fat!

Next – Regarding diets/weight loss, etc … there are many different plans/programs to lose weight. From what I have researched in the past several years, a low-carb (primal) diet has the most benefits for overall health and weight loss, if desired. This article is a good explanation of the effectiveness of a low-carb nutrition plan. There is also a lot of research which shows that people who have lost various amounts of weight on a low-carb plan typically keep the weight off, instead of gaining it back – which often happens in numerous other diet plans.

GR​OK ON !

Sprinting & Hiking

Happy Weekend Primal Friends!

This is the third message somewhat “in order” ….
Two weeks ago the topic was walking; last week was running; and we conclude this week with sprinting & hiking!

For those of you with good memories, you will recall that SPRINT is at the top of the Primal Blueprint Fitness Pyramid – shared with many of you in earlier emails and attached again here.

There are many benefits we can gain from a sprinting-type exercise/movement.

Additionally, sprinting does not have to mean running fast, as there are many different ways to “sprint.”

Hiking is also included at the base of the PB Fitness Pyramid – Move Frequently at a Slow Pace. Unfortunately, there are not too many hills here in Bangkok, so we need to plan our trekking getaways! As for hiking/trekking, this is currently my absolute favorite type of exercise, as I believe it also offers numerous health benefits. During the summer months, I frequently go off for half-day and day-long hikes in the mountains in upstate New York. Nothing like fresh air, some sunshine and mother nature to get the juices flowing!

Here are some great tips for hiking!

GR​OK ON !

Running: How Much / How Fast is Beneficial ?!

Greetings Healthy, Happy Friends!

So, last week we talked about the many benefits of walking ….

Moving on this week, we get into running – as I am sure many of you may run/jog at times, or you have run in the past. I used to run/jog 40-50 miles per week, and I often enjoyed the endorphin rush people get during a nice run/jog. These days, I do not run too much – except maybe on a tennis court, or doing some sprints once a week or so, or maybe some very light, easy jogging in the park. I believe, and much evidence shows, that I can still get “cardio” benefits from my regular strength training sessions and/or HIIT – High Intensity Interval Training.

This Tedx Talk features Dr. James O’Keefe, a cardiologist in the U.S. –
It is 18 minutes long, so I hope you can find that much time sometime soon, to watch and learn some interesting things about running.

“The fitness patterns for conferring longevity and robust lifelong cardiovascular health are distinctly different from the patterns that develop peak performance and marathon/superhuman endurance. Extreme endurance training and racing can take a toll on your long-term cardiovascular health. For the daily workout, it may be best to have more fun and endure less suffering in order to attain ideal heart health.”

As I have mentioned several times in previous posts, my main goal is to live long and live healthy – for as many years as possible. I am basically moving/exercising for longevity, which is different than training for peak fitness. My current level of overall weekly exertion is enough to keep me in an optimal conditioned state. For all of you runners out there, I know that many of you are consciously supplementing your training with strength workouts, stretching or activities like yoga. That is highly commendable. And for you “non-runners,” remember last week’s post and keep walking as much as you can. AND, when possible or the opportunity presents itself (not likely here in BKK), go for a hike up and down some nice hills. For me, going for a nice, long hike is my favorite form of exercise – more coming on hiking/trekking benefits soon ….

Please take some time to watch this Tedx Talk, and as always, feel free to send any questions/comments/concerns regarding the content.

If you do go out for a run or jog this weekend, think about going a bit slower and for a shorter distance also …. if you believe this message from Dr. O’Keefe, that is ….

GR​OK ON !

Hello All,

Today’s topic is a simple movement that for me, is totally under-rated – WALKING!

First, enjoy this article – Walking Right ….

AND another about the Philosophy of Walking –

One more – making walking a bit more exciting, with some variety ….

I am sure you have all seen many articles about the wonderful benefits of walking. Personally, I try to walk for about 85,000 – 100,000 steps per week, an average of 12,000 – 15,000 steps per day. The “standard” amount we often see quoted is 10,000 steps a day, which is also excellent! Walking after dinner is a good way to aid digestion and improve blood sugar levels.

Get out and enjoy a nice, long leisurely walk this weekend!

GR​OK ON !