No, antibacterial soaps haven't been banned.

 It's triclosan that's been banned, and that's probably a good thing! Triclosan used in soap may actually do more harm than good.

The state of Minnesota recently banned the use of the antibacterial ingredient triclosan.  While the ban doesn't take effect until 2017, the potential side effects and dangers of  using triclosan are quite present and gaining clarity. Click here: for more specific information on the impending Minnesota ban on triclosan

triclosan

 Triclosan has been used in a variety commercial products since the early 1980's. It's overall efficacy and role in the growth of more resistant strains of bacteria has been under scrutiny for more than a decade. The use of triclosan in soap has been proven to promote the build up of  Staphylococcus aureus bacteria in human noses, connected to the growth of breast cancer cells , and has filtered into waterways resulting in the growth of resistant bacteria in rivers and streams.

In addition, the filtration of triclosan into environment has had adverse effects on wildlife populations. The Pacific tree frog is a species that the ubiquitous use of triclosan appears to have seriously impacted.   Surprisingly (to some more than others), the use of triclosan in soap and other commercial products was never really analyzed by the FDA. Only in recent years has the FDA begun to fully question and evaluate its viability. It now appears that triclosan is no more effective than using conventional soap.  Given triclosan's questionable effectiveness, potential health dangers, and environment side effects it would seem that using conventional soap, and hand sanitizers( in moderation) continue to be the best options.

Yet another food trend?!?!?

Sure...the gluten-free label may sound annoying, 

but is it really just another food fad?

fat cells

Most of us remember the anti-fat maelstrom that began in the early 1990's and is just now subsiding. "Low fat" and "non fat" items were practically touted as panaceas for our dietary woes. The food industry jumped on the chance to profit from research that suggested dietary fat was the primary culprit in a host of health issues. Fast forward and we now have a very different, more nuanced, perspective on dietary fat. 

http://www.sciencedaily.com/releases/2014/02/140206082328.htm

http://www.sciencedaily.com/releases/2014/03/140305191429.htm

http://www.amjmed.com/article/S0002-9343(13)01111-X/abstract

Which brings us to the upsurge of gluten-free discussions and commercial products. A mere five years ago it was an extreme rarity for me to meet anyone who'd even heard of glutenin/gliadin proteins. Now the term "gluten-free" is so ubiquitous it's become fodder for dialogue in films, television series, internet memes, comedic skits, and misplaced vitriol. So how is this any different from the low fat/non fat trend? For starters, there are statistically significant numbers of the population who suffer from disorders that benefit from gluten elimination diets. 

http://www.sciencedaily.com/releases/2014/05/140511214807.htm

http://www.ncbi.nlm.nih.gov/pubmed/24728027

gliadin protein model

While a limited study may suggest that some individuals with self-reported  glutenin and gliadin sensitivity aren't reacting to gluten, there are many variables and parameters that elucidate the limitations of that study. A small cohort study, especially of a homogeneous population, can't be used to definitively draw conclusions about the effect of gluten on larger heterogeneous populations. At best, it will suggest the undeniable need for future studies. Moreover, the testing methodologies for (non celiac) gluten intolerance are still in their nascent stages. Research has only recent begun to make more solid connections between type I diabetes and celiacs disease.

http://www.cureceliacdisease.org/archives/faq/what-is-gluten-sensitivity

http://www.sciencedaily.com/releases/2013/11/131113182423.htm

http://www.sciencedaily.com/releases/2014/05/140508095836.htm

One of the most unfortunate aspects to the expanded public awareness of gluten is the spread of misinformation. This comes from both sides of the argument. Ultimately, the most pertinent question is whether or not it's a sustainable diet. 

Myths: Gluten-free diets cause nutritional deficits in vitamin D, fiber, B vitamins and magnesium. Supplementation is necessary to fulfill these nutritional requirements. 

Facts: Gluten-free diets include vitamin D sources such as Tuna, mushrooms, Salmon, Sardines, milk (levels vary depending upon the type of milk), and sunlight. Gluten-free diets include excellent fiber sources such as flax seeds, winter squash, almonds, beans, lentils, apples, bananas and berries. Shellfish, fish, red meat, cheese, eggs, dairy, animal organs and crustaceans are excellent non gluten sources of B vitamins. Finally, nuts, dairy, green leafy vegetables, quinoa, potatoes, fish, lentils, avocados, brown rice, dark chocolate and bananas are ready sources of magnesium. 

Preexisting conditions aside, there's no nutritional supplementation(e.g. B 12 shots) required. This is a significant contrast to vegan and certain vegetarian diets. It's ironic that a diet that doesn't actually eliminate necessary nutrients causes negative visceral reactions. Gluten-free "elimination" diets have no correlation to restrictive or deleterious dietary trends(e.g. fruitarian, zero carbohydrates, et cetera). If someone chooses to follow a gluten-free diet, for whatever reason, it's not a threat to those who can ingest gluten; However, it can be of great benefit to significant numbers of people who can't safely ingest gluten. Research will continue to evolve, statistically significant numbers of people will continue to be diagnosed with varying levels of gluten intolerance, and gluten-free options will increase. 

(Un)Wholesome food and fitness survival handbook

Ks³ TeleFitness™

How to become a swinger...of kettlebells

Kettlebells of various weight

Over the past decade kettlebell use has grown exponentially. They vary in size, weight and shape, but their basic function and design has enabled them to become popular exercise tools. With proper training kettlebell users have the capability of safely swinging the bells which significantly augments their effectiveness as resistance equipment.

Two Sides of the Same Coin

Before using a kettlebell it's important to obtain medical clearance and qualified instruction. Improper lifting and swinging techniques can result in injuries and exacerbate preexisting conditions. Hard style and soft style are the two basic swinging styles. There is some debate over which style is more advantageous. Regardless, the styles are closely related. According to Barbados based Marlon Reid, an MMA and WKC certified trainer, soft style and hard style swings are essentially two sides of the same coin. Practitioners of either style will yield significant benefits. One major caveat Reid gives is that clean fluid movements are essential to whichever style of swing we practice.

Reid's kettlebells elucidate how customizable they've become

                                                       












Foundations

The hard style is similar to Olympic power lifting and plyometrics. It incorporates familiar techniques such as the clean, snatch, press, and squat. There's more energy expended in each movement. Training often consists of short repetition circuits. This style also helps form the foundation for all kettlebell swings. It establishes posterior alignment, movement, and patterns. Reid further stated that the hard style swing is essentially a fundamental pattern for the swing and that it's tantamount to basic techniques taught to a new martial arts student. When a student is trained properly the hard style swing transfers significant power to many other athletic activities. The hard style establishes the basic practices that are required to prevent both acute and repetitive stress injuries to joints, ligaments and tendons.

Complexity

The Soft style swing consists of more intricate and advanced techniques and forms. Compound movements, such as the windmill, are added to the foundation exercises. The Soft style requires and reinforces more fluidity of movement. There's also a greater focus on endurance and training usually consists of extended, time based exercise routines.

Important Tips and Practices

A key element to both styles is the grip. The finger lock is considered to be one of the most efficient ones. The finger lock grip resembles the "Ok" hand sign in which the thumb is clasped firmly over the index finger. Because it requires two fingers to secure the lock this grip is more advantageous to the lifter and decreases the rate of fatigue. Whether training in either or both styles it's important to learn the correct form and execution. With proper preparation both training modalities are beneficial and can be integrated into most overall fitness programs.




References

Kettlebell Science: Scientific Kettlebell Articles
http://www.kettlebellscience.com/scientific-kettlebell-articles.html
Ace Fitness: Kettlebells Kick Butt
http://www.acefitness.org/acefit/expert-insight-article/47/3233/kettlebells-kick-butt/
Ace Fitness: How Do I Get Started Using Kettlebells
http://www.acefitness.org/acefit/healthy-living-article/60/509/how-do-i-get-started-using-kettlebells/
Resources (Further Reading)

World Kettlebell Club: Real Kettlebell Swings
[ http://worldkettlebellclub.com/real-kettlebell-swings/ ]


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Ks-cubed Telefitness

Fitness, wellness, and healthcare expenditures

A healthier cohort results in lower overall

costs

Health care charges, insurance rates and premiums are determined by a number of factors, ranging from infrastructure and administration expenditures to the behaviors and risk factors of individuals and groups. Certain metrics are beyond the ability of an individual to control or impact. Fitness and wellness is a crucial area in which we can decrease fees on an individual and group basis.

Lifestyle Management

minimally processed "whole foods"
are essential to a healthy lifestyle

A primary component in health care expenses consists of lifestyle choices that we make on an individual basis. In some areas, such as certain insurance rates, individuals who engage in healthier lifestyle practices benefit from discounts. Conversely, smoking, excessive drinking, poor dietary choices and sedentary or low activity levels significantly elevate health care costs. The greater the number of individuals that modify their lifestyle to include a balanced nutrition and exercise regimen the lower costs become for the group as whole.

Impeding Disease

nutrition and fitness also strengthens
internal organs and physiological
processes

According to the CDC, chronic diseases account for 75% of health care costs. These expenses often stem from costly pharmaceuticals, procedures and surgeries. Diet and exercise are proven methods in the prevention of a host of chronic diseases. With proper nutrition and fitness practices heart disease, type 2 diabetes, certain cancers and a host of other chronic disorders can be avoided. Being proactive and eliminating the onset of chronic disease results in a substantial decrease in overall expenses.

Alleviating Symptoms

Diet and exercise aren't a panacea, but they are a viable aid with such issues as arthritis, nausea, fatigue, and hormone regulation. In addition to promoting healthier muscle, organs, and circulation exercise helps to stabilize our mental state. For many ailments nutrition and fitness works in concert with medications. Upward of 20% of health care costs are attributed to prescription drugs. Decreases in the individual need for pharmaceuticals lower prices across the board. Physicians often prescribe diet and exercises as complementary treatment. In some instances nutrition and fitness are the stand alone recommendations for treatment.

Group Synch

Master Trainer Marlon Reid's teaching a group kettlebell class

Healthy dietary and exercise practices on an individual level are extremely important. They contribute to longevity, increased quality of life and greater productivity. When those practices are adopted by a cohort or demographic group the need for more expensive medications and procedures diminishes. This is evidenced by the significant growth of fitness and wellness programs within corporations and government organizations. An ever increasing percentage of organizations institute programs that effectively lower their costs. This in turn lowers the cost to all purchasers and providers of health care insurance and services.

References

CDC: Chronic Diseases [http://www.cdc.gov/chronicdisease/resources/publications/AAG/chronic.htm]

AHRQ: Health Care Costs [http://www.ahrq.gov/research/findings/factsheets/costs/health-care/index.html]

UCLA Health: How Nutrition and Exercise can Increase Productivity and Lower Health Care Costs [http://www.uclahealth.org/body.cfm?id=502&action=detail&ref=134]

USA Today: Is Exercise The Best Medicine? [http://www.usatoday.com/story/news/nation/2013/10/02/exercise-medicine-heart-disease-diabetes/2907853/]

Ks-cubed fitness, wellness and lifestyle management:

(Un)Wholesome food and fitness survival handbook

Ks³ TeleFitness™

Flustrated

*Flustrate, Flustrated:

variant of Flusterate, Flustrated

A Twenty first century amalgam of the words frustrate and fluster

–verb (used with object)

1.

to make (plans, efforts, etc.) worthless or of no avail;defeat; nullify: The student's indifference frustratedthe teacher's efforts to help him.

2.

to disappoint or thwart (a person): a talented woman whom life had frustrated.

–verb (used without object)

3.

to become frustrated: His trouble is that he frustrates much too easily.

–adjective

4.

frustrated.

–verb (used with object)

1.

to put into a state of agitated confusion: His constant criticism flustered me.

2.

to excite and confuse with drink.

–verb (used without object)

3.

to become agitatedly confused.

–noun

4.

nervous excitement or confusion.

*Source: Faux dictionary.com

Flustration comes in many shapes and forms. The following article arguably has points that need to be fine tuned, but overall it's a straight forward and accurate assessment of why many aren't seeing the nutrition and fitness results they desire:

http://www.cnn.com/2011/HEALTH/01/28/exercise.reboot/index.html?eref=rss_health&utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+rss/cnn_health+(RSS:+Health)

A couple of key areas that the article should have espoused more were that of realistic goal setting and monitoring your progress towards said goals. Such practices don't just apply to nutrition and fitness. They're applicable to most facets of our lives. The overwhelming majority of instances in which we've failed to meet a stated goal or task (e.g. passing an exam) wasn't because we lacked the ability. Rather, it was usually the lack of a structured plan to meet said goal (e.g. modular studying).

It's important to remember that setting realistic goals doesn't mean you can't eventually reach a more grandiose one. By setting, monitoring and meeting smaller (short term) goals you're far more likely to meet or even exceed larger ones. This methodology is a well proven stratagem for surmounting flustration. We just need to be reminded of it every now and then. Now, if only I could convince myself not to get flustrated over fitting blogging into my regular schedule.

Ks3 (Keep safe, smart, strong),

JD Blackstar

Screening, Lung Cancer and Menthol Cigarettes

In March of this year (2010) my brother in law and close friend died from Lung Cancer at the relatively young age of 55. He was an extremely well rounded, intelligent and charismatic individual. He maintained the balance of academia and autodidactism that's ironically becoming a scarce commodity in the information age. Having said qualities, he was fully cognizant of the fact that his smoking habit (menthols were his cigarettes of choice) could severely limit his life span. In the 25 years that I knew him he made several attempts to quit smoking (using myriad methodologies). He exercised regularly, ate a well balanced diet and passed his routine check-ups with flying colors. So when I heard about the proposed use of CT scans to detect Lung Cancer it forced me to ruminate over its potential efficacy: http://www.nytimes.com/2010/11/05/health/research/05cancer.html?ref=health

Clearly smoking isn't an easy addiction to overcome. Smoking cessation is a billion dollar industry in and of itself: http://www.medicalnewstoday.com/articles/104949.php

This isn't surprising given how much research and development appears to have been used to create and maintain loyal (read addicted) users:

http://www.sciencedaily.com/releases/2009/01/090110085918.htm

http://ntr.oxfordjournals.org/content/12/4/398.short

It's no secret that smoking is "...bad for you..." and that you should never start. Regardless, prohibition will not, nor in my opinion should it, be used to prevent smoking. Once the protocols are perfected having CT scans as an additional diagnostic tool could give individual smokers much early warnings. That said, it could also give some smokers a false sense of security. At the end of the day, smoking prevention/education and finding an effective cessation methodology continue to be the most powerful weapon against cigarette impelled lung cancer.

A few breakfast options/substitutions. Most contain whole foods and are minimally processed

A few breakfast options/substitutions. Most contain whole foods and are minimally processed.

Share

Yogurts (preferably plain):

Greek Yogurt

Cascade Fresh

Horizons

Brown Cow

Steel Cut oats :

Bob’s Red Mill

Trader Joe’s

McCann’s

Bacon :

Applegate Farms

Niman Ranch

Trader Joe’s

Eggs

Admittedly, there are issues with what constitutes free range and humanely kept chickens. That being said, most of us don’t have access to freshly laid eggs and from a health standpoint the following types of eggs are more ideal:

Free range

Free range flax seed fed

Protein bars :

Lara Bars

Luna Bars and Clif Bars

Organic Food bars

We'll be posting more options during the week. If you have any specific questions or suggestions feel free to post them on the event wall.