You can preview the book on the Eat-Clean Diet website (click on the book in the right side bar) and you can pre-order the book here from Amazon.
I am really excited to have some new reading material from Tosca!
WHAT IS BISPHENOL-A?Bisphenol-A (BPA) is a chemical compound used to create polycarbonate plastic, a hard, clear plastic used widely in consumer products, including food and beverage containers. Recent research suggests that small amounts of BPA may leach into foods or beverages stored in polycarbonate containers, especially when the contents are acidic, high in fat, or heated. Research also suggests that, at certain levels, BPA acts as an endocrine disruptor, a substance which mimics natural human hormones.
ARE #7 BOTTLES SAFE?Note that #7 stands for a number of different materials; Polycarbonate plastic is generally marked with the #7 recycling symbol, but not all plastics marked #7 are polycarbonate. The US Food and Drug Administration (FDA), which regulates food contact substances, says polycarbonate is safe as a food contact surface. While research suggests certain plastics contain estrogenic materials, it has not shown conclusively that these substances are harmful to humans via exposure from food packaging. Much more work is necessary, and we are pursuing the answers, working with leading experts and our suppliers to understand this complex issue.
WHAT IS WHOLE FOODS MARKET'S POLICY ON BPA?We are committed to helping our customers protect themselves and their families and as such are concerned about the growing body of research which connects BPA and other estrogenic compounds, including phthalates, to certain negative health effects. The FDA says that such materials are safe as a food contact surface. However, we are currently evaluating certain products and packaging materials on a variety of criteria, including endocrine activity, toxicity, recyclability and functionality. Our goal is to help our shoppers avoid endocrine-active materials in products and packaging where functional alternatives exist.
WHAT ACTIONS HAS WHOLE FOODS MARKET TAKEN WITH REGARD TO BPA?We actively follow academic research regarding the endocrine activity of substances present in plastics, including BPA. When appropriate, we have stopped the sale of certain products and/or provided information to our customers about the products. For example, as of January 2006 we were the first national U.S. retailer to stop selling baby bottles and child drinking cups made from polycarbonate plastic or other plastics with added phthalates because of the emerging scientific evidence on their risk.
We are also actively supporting our suppliers' transition to non-BPA materials where functional alternatives exist. For example, the majority of the refillable individual water bottles in our stores were once made from polycarbonate plastic. Currently, nearly all of those bottles are made from other materials. Polycarbonate plastic is still used in certain large plastic bottles and aluminum can linings in our stores; we are working with manufacturers to strongly encourage the development of alternative products.
We continue to closely examine the packaging materials used in our stores, and we will continue to search for the safest and most functional packaging materials for our stores.
WHAT IS THE NATIONAL TOXICOLOGY PROGRAM, AND WHAT DID THEIR RECENT REPORT ON BPA SAY?The purpose of the NTP — and its Center for the Evaluation of Risks to Human Reproduction, which issued the report — is to provide scientific evaluations of the potential for harm to humans from substances in the environment. The NTP issued a draft report on BPA on April 14, 2008. In this report, the NTP evaluated relevant scientific research on BPA and its health effects, and made the following preliminary conclusions:
People are exposed to BPA from a number of sources, primarily the diet, as BPA can migrate into foods and beverages from polycarbonate plastic. Food temperature appears to be one major factor in determining the rate of leaching.BPA can possibly affect human development or reproduction. There is not sufficient data on the effects of low doses of BPA such as those caused by food contact to make a definite conclusion. NTP writes that "the results of 'low' dose studies on BPA provide limited evidence for adverse effects on development in laboratory animals."There is some reason for concern for the effects of BPA on humans, and there is a definite need for further research in this area.NTP's final version of the report was released in September, 2008. The center's final conclusions were consistent with their preliminary findings. Their complete findings are available on their website.
WHAT DID THE SEPTEMBER 2008 JAMA ARTICLES SAY ABOUT BPA?A study in the September 17, 2008 issue of the Journal of the American Medical Association examined the association between blood BPA levels and certain diseases. Higher BPA levels were associated with higher incidences of cardiovascular diagnoses and diabetes as well as abnormal levels of certain liver enzymes; no correlation was found between BPA and any other diseases.
This study is an important one in the very young field of research on BPA and its relationship to human health. The authors conclude that "These findings add to the evidence suggesting adverse effects of low-dose BPA in animals. Independent replication and follow-up studies are needed to confirm these findings and to provide evidence on whether the associations are causal."
The authors highlight the "multiple potential routes of human exposure" for BPA; humans are exposed to this substance not just through diet but via medical and dental devices, airborne dust and transdermal exposure. This study does not assess the likelihood of exposure via the various potential exposure routes, and we believe this is an area of study that should be further researched. Consumers and the food industry would benefit immensely from a more sophisticated understanding of how humans are exposed to BPA.
Love is love. All, everything that I understand, I understand only because I love. Everything is, everything exists, only because I love. — Leo TolstoyTonight my husband and I are going to Azia to have sushi. I am very excited. :) I love you, Allan.
Question: "...why is it that some of the recipes you list the size of a serving and others you do not? As someone who has to watch every portion that goes into her mouth, it would be helpful to know say...if the Stew serving size is a 1/2 cup or a cup or more...I've gotten pretty good at "Jethro-ing" it out but, it would have been handy to have them all listed...instead of just a few."
Answer: "This is a great question and one that many people have asked. The simple answer to why we didn't include this info is that portion sizes are actually different for everyone. If you are a 5' tall woman then your portion will not be the same as a 6'4" man. We included calories, etc, because the staff here at Robert Kennedy Publishing insisted that we do so, but really calorie/carb counting is not a part of Clean Eating. Portion sizes are individual. Just try to make sure that in each meal you have the amount of lean protein that would be the size of your palm, starchy carbs that would fit in one cupped hand, and fruit and vegetables that would fit in two hands cupped together. Keep eye-balling it!"
The Hierarchy of Fat Loss (cont.)
4. Activities that burn calories and elevate metabolism
The next level of fat loss programming would be a similar activity. We're still looking at activities that eat up calories and increase EPOC.
EPOC (Exercise Post Oxygen Consumption) is defined scientifically as the "recovery of metabolic rate back to pre-exercise levels" and "can require several minutes for light exercise and several hours for hard intervals."
Essentially, we're looking for activities that keep us burning more calories after the exercise session. If you aren't using fat burning programs that maximize EPOC then you are:
1. Wasting your time
2. Using fat burning methodologies s from last century
5. Activities that burn calories but don't necessarily maintain muscle or elevate metabolism
This is the "icing on the cake" -- adding in activities that'll burn up additional calories but don't necessarily contribute to increasing metabolism. This is the least effective tool in your arsenal as it doesn't burn much outside of the primary exercise session.--------------------------------------------------------------------------
Today is the last day of the Afterburn Training eCourse. We are going to wrap up the course with a closer look at both resistance and interval training.
Metabolic Resistance Training
Basically we're using resistance training as the cornerstone of our fat loss programming. Our goal is to work every muscle group hard, frequently, and with an intensity that creates a massive "metabolic disturbance" or "afterburn" that leaves the metabolism elevated for several hours post-workout.
A 2002 study published in the European Journal of Applied Physiology used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post-workout.
Thirty-eight hours is a pretty significant timeframe for metabolism to be elevated. If you trained at 9AM until 10AM on Monday morning, you're still burning more calories (without training) at midnight on Tuesday.
Can we compound this with additional training within that 38 hours? No research has been done, but I have enough case studies to believe that you can.
In my experience, full body training in a superset, tri-set, or circuit format (with non-competing exercises) in a rep range that generates lactic acid (and pushes the lactic acid threshold or LAT) seems to create the biggest metabolic demand. It makes sense: training legs, back, and chest will burn more calories and elevate metabolism more than an isolated approach training one of them.
The rep range that seems to work best is the 8-12 hypertrophy range, although going higher will work just as well with a less trained population.
High Intensity Anaerobic Interval Training
The second key "ingredient" in fat loss programming is high intensity interval training (HIIT). It burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The downside is that it flat-out sucks to do it!
The landmark study in interval training was from Tremblay et al. This study pitted 20 weeks of endurance training against 15 weeks of interval training:
Energy cost of endurance training = 28661 calories.
Energy cost of interval training = 13614 calories (less than half)
The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost).
Read that again. Calorie for calorie, the interval training group lost nine times more fat overall. Why? Maybe it's EPOC, an upregulation of fat burning enzyme activity. I don't care. I'm a real world guy.
If the interval training group had lost the same fat as the endurance group, we'd get the same results in less time. That means interval training is a better tool in your fat loss arsenal.
If you want a fat loss program that has everything we've talked about over the past 6 days (all the good parts) and you want to lose fat at the fastest possible rate then you want Afterburn Training.
Head over to www.AfterburnTraining.com and pick up your copy today.
Today we starting looking at what you need to do to burn fat. But before we get started I want you to know that this is not fat burning theory. I get people lean everyday. Simply put, I can get 20 pounds of fat off a client faster than my competition.
Today and tomorrow we are going to look at my hierachy of fat loss. If you want to get lean these are the things you need to pay attention to (in order!)
The Hierarchy of Fat Loss
1. Correct Nutrition
There's pretty much nothing that can be done to out-train a crappy diet. You quite simply have to create a caloric deficit while eating enough protein and essential fats. There's no way around this.
2. See #1
Yep. It really is that important. Several trainers have espoused that the only difference between training for muscle gain and training for fat loss is your diet. I think that's a massive oversimplification, but it does reinforce how important and effective correct nutrition is toward your ultimate goal.
3. Activities that burn calories, maintain/promote muscle mass, and elevate metabolism
I think it's fairly obvious that the bulk of calories burned are determined by our resting metabolic rate or RMR. The amount of calories burned outside of our resting metabolism (through exercise, thermic effect of feeding, etc.) is a smaller contributor to overall calories burned per day.
We can also accept that RMR is largely a function of how much muscle you have on your body -- and how hard it works. Therefore, adding activities that promote or maintain muscle mass will make that muscle mass work harder and elevate the metabolic rate. This will become our number one training priority when developing fat loss programs.