The KepFit Whole Health Blog

That's Whats Up.

2011-08-25T19:43:45Z

This song says it all (lyrics start at :44):

Lyrics to Words I Never Said :
[feat. Skylar Grey]

[Skylar Grey:]
It's so loud Inside my head
With words that I should have said!
As I drown in my regrets
I can't take back the words I never said
I can't take back the words I never said

[Verse 1: Lupe Fiasco]
I really think the war on terror is a bunch of bullshit
Just a poor excuse for you to use up all your bullets
How much money does it take to really make a full clip
9/11 building 7 did they really pull it
Uhh, And a bunch of other cover ups
Your childs future was the first to go with budget cuts
If you think that hurts then, wait here comes the uppercut
The school was garbage in the first place, that's on the up and up
Keep you at the bottom but tease you with the uppercrust
You get it then they move you so you never keeping up enough
If you turn on TV all you see's a bunch of "what the fucks"
Dude is dating so and so blabbering bout such and such
And that ain't Jersey Shore, homie that's the news
And these the same people that supposed to be telling us the truth
Limbaugh is a racist, Glenn Beck is a racist
Gaza strip was getting bombed, Obama didn't say shit
That's why I ain't vote for him, next one either
I'm a part of the problem, my problem is I'm peaceful
And I believe in the people.

[Skylar Grey:]
It's so loud inside my head
With words that I should have said!
As I drown in my regrets
I can't take back the words I never said
I can't take back the words I never said

[Verse 2: Lupe Fiasco]
Now you can say it ain't our fault if we never heard it
But if we know better than we probably deserve it
Jihad is not a holy war, wheres that in the worship?
Murdering is not Islam!
And you are not observant
And you are not a muslim
Israel don't take my side cause look how far you've pushed them
Walk with me into the ghetto, this where all the Kush went
Complain about the liquor store but what you drinking liquor for?
Complain about the gloom but when'd you pick a broom up?
Just listening to Pac ain't gone make it stop
A rebel in your thoughts, ain't gon make it halt
If you don't become an actor you'll never be a factor
Pills with million side effects
Take em when the pains felt
Wash them down with Diet soda!
Killin off your brain cells
Crooked banks around the World
Would gladly give a loan today
So if you ever miss payment
They can take your home away!

[Skylar Grey:]
It's so loud inside my head
With words that I should have said!
As I drown in my regrets
I can't take back the words I never said, never said
I can't take back the words I never said

[Verse 3: Lupe Fiasco]
I think that all the silence is worse than all the violence
Fear is such a weak emotion that's why I despise it
We scared of almost everything, afraid to even tell the truth
So scared of what you think of me, I'm scared of even telling you
Sometimes I'm like the only person I feel safe to tell it to
I'm locked inside a cell in me, I know that there's a jail in you
Consider this your bailing out, so take a breath, inhale a few
My screams is finally getting free, my thoughts is finally yelling through

Ashrita Furman

2011-07-22T19:39:18Z

This guy is my hero.

It goes to show you, with a little inspiration and self discipline, we can do anything!

5 Anti-Inflammatory Must Haves For Your Kitchen

2011-06-26T22:56:00Z

Inflammation is your immune systems' reaction to irritation, injury, or infection. It can manifest as redness and swelling at the site of an injury, allergies, muscle soreness after a workout, or something more serious, like a metabolic disorder. In most cases its never a welcomed guest, but it is a necessary bodily function...to an extent.

Yup, that's inflammation too.

Excess inflammation can be caused by the food we eat, and conversely, controlled by it. With the right nutrition, your body's immune system can control it efficiently. Now, I know there's a hell of a lot more than five anti-inflammatory food choices out there, but I chose these because of their relatively long shelf life, versatility in meals, and of course, their potent anti-inflammatory properties. So without further ado, here are five healing foods that should be in your kitchen at all times:

1. Organic Extra Virgin Olive Oil
Why it's good: Loaded with polyphenols (plant antioxidants) and monounsaturated fats.
Storage: Cool, dark place, or in refrigerator for up to a year.
Uses: For cooking at low to medium heat; salad dressings or dipping sauces

2. Spinach
Why it's good: Great ratio of Omega-3 to Omega-6 oils, high alkalinity, and 13 different flavonoids which act as antioxidants in the body. Oh, and the kicker: one cup of uncooked spinach has only 7 calories!
Storage: Ok so this may not have the longest shelf life, but when it comes to produce, the fresher the better. Spinach can last up to 5 days in and air tight bag in your fridge. Canned and frozen spinach is also an option.
Uses: Salads, omelets, pasta dishes, soups, and even smoothies. Spinach leaves wilt when cooked, so don't be afraid to use more than you think is enough.

3. Avocados
Why they're good: Rich in antioxidants and monounsaturated fats (that won't make you fat). An added bonus, avocados have been shown to lower cholesterol levels.
Storage: Ripen the fruit (soft to touch) outside of fridge. Once ripe, it can last up to ten days in your refrigerator.
Uses: In salads, with eggs, pureed as a sauce, or in a smoothie. Enjoy on its own with a little salt and pepper.

4. Canned Wild Caught Salmon
Why it's good: Superb ratio of Omega-3 to Omega-6 oils and good source of poly and monounsaturated fats. Also contains astaxanthin, an extremely powerful antioxidant that gives salmon its reddish color.
Storage: Believe it or not, it can be stored in your cupboard for up to 6 years, but I would recommend eating it a little sooner than that.
Uses: Saute with some spices and add to any pasta dish; drain and add to a salad; Add some low fat mayo and make salmon salad.

5. Almonds
Why they're good: Quick easy appetite suppressing snack with a good source of poly and monounsaturated fats as well as plant antioxidants (polyphenols). Also has little to no glycemic load.
Storage: Keep them in the freezer to avoid damage to the fatty acids. Plain almonds will keep up to 2 years in a freezer.
Uses: Eat them plain as a snack; use as a topping on salad; combine with dried fruit and walnuts for a good trail mix; try almond milk in your cereal; use almond butter instead of peanut butter

Side note: For the ultimate anti-inflammatory, low glycemic, antioxidant meal, combine everything on this list and make a kick ass salad!

If you ever have questions as to the anti-inflammatory properties of the food you're eating, go to the Nutrition Data website. Just type in the food and you can get access to copious amounts of organized nutritional info (be sure to select the appropriate serving size).

Eat Everything Organic?

2011-06-21T22:01:00Z

If you can afford to buy everything organic, then more power to you. But, if you're like the rest of us and tend to shop on a budget, then this guide can help you out.

Recently the Environmental Working Group (EWG) published a list of the 12 most pesticide ridden fruits and vegetables in our supermarkets. If you're looking to eat organic, it would definitely be wise to use this list.

The ever popular apple tops the list of The Dirty Dozen.

For the full list of dirty produce, go here: The Dirty Dozen.

Sun, Sand, and Sea

2011-06-20T22:31:00Z

The results are in, and I didn't do great by any means, but finishing was a nice confidence boost after the broken leg. I was lucky enough to have a friend to swim with (or behind), and we were even graced with the presence of some Olympians too. The Flowers Sea Swim is a pretty big event that's been held every year for the past 19 years and has been rated one of the 12 best open water swims in the world.

You can find my time somewhere in here: 2011 Results.

Keeping It Clean

2011-06-19T21:50:00Z

Most of us know how important it is to consume organic and whole foods, but how often do you think about what you use to wash your clothes, clean the dishes, and wipe down the counter?

Yummmmmm.

Like I've said before, keeping things simple generally means it's gonna be better for you, and unlike most organic foods, it's actually cheaper to go green with your cleaning products. You can pretty much clean everything in your house with vinegar, lemon juice, and baking soda...all while saving your health AND your bank account.

Vinegar, the do-it-all wonder cleaner.

For more green cleaning ideas check out this article, How to Make Simple and Cheap Detergents.

Bike Lanes

2011-06-16T19:52:00Z

Whether you've been to New York City or not, I'm sure you can imagine how populated it is. All those people need a way to get around right?

One man (in particular) is doing his part to go green by using his bicycle for transportation instead of crowding the streets with another car.

Well lets just say he ran into some problems.

Oh The Irony

2011-06-14T22:11:00Z

Have you seen those commercials on TV trying to tell you that high fructose corn syrup is good for you? Well, as funny as that already is, Saturday Night Live came up with their own joke.

Sweating Is A Shower For Your Inner Self.

2011-05-21T18:43:12Z

So go exercise!

CrossFit Level 1 Certified!

2011-04-23T22:29:00Z

My buddy Jeff and I got CrossFit Level 1 certified last weekend!

On The Way

2011-04-07T23:22:00Z

New posts coming soon.

I've been state side with a broken leg, so I've got no excuse to keep the blog updated!

Fish Guide

2011-02-20T15:25:00Z

This is a pretty nifty website that basically tells you everything you need to know about fish; what fish are farm raised, endangered, sustainable, etc.

When you get a chance, check it out and start saving some fish!

Blue Ocean Institute

Shaolin Monks Are Legit

2011-01-28T18:22:00Z

Check this video out, then think twice when you complain that push ups are hard!

The Godfather of Fitness Passes...

2011-01-26T01:43:00Z

The man that introduced our father's father to modern exercise sadly passed away on Sunday. He was 96 (and still could probably do more push ups than us).

Jack Lalanne at age 90.

Here are just some of his amazing feats:

1954 Age 40: Swam the length of the San Francisco Golden Gate Bridge underwater with 140 pounds of equipment, including two air tanks… an undisputed world record.

1955 Age 41: Swam, handcuffed, from Alcatraz to Fisherman’s Wharf in
San Francisco, CA.

1956 Age 42: Set a world record of 1,033 pushups in 23 minutes on “You Asked for It, a TV Show with Art Baker.

1957 Age 43: Swam the treacherous Golden Gate Channel, towing a 2,500-pound cabin cruiser. This involved fighting the cold, swift ocean currents that made the 1 mile swim a 6 ½ mile test of strength and endurance.

1958 Age 44: Maneuvered a paddleboard 30 miles, 9-½ hours non-stop from Farallon Islands to the San Francisco shore.

1959 Age 45: Completed 1,000 pushups and 1,000 chin-ups in 1 hours and 22
minutes. “Happy” is born and The Jack LaLanne Show goes nationwide

1974 Age 60: Swam from Alcatraz Island to Fisherman’s Wharf, for a second time handcuffed, shackled and towing a 1,000-pound boat.

1975 Age 61: Swam the length of the Golden Gate Bridge, underwater, for a second time handcuffed, shackled and towing a 1,000-pound boat.

1976 Age 62: Commemorating the “Spirit of ‘76”, swam 1 mile in Long Beach Harbor, handcuffed, shackled and towing 13 boats (representing the 13 original colonies) containing 76 people.

1979 Age 65: Towed 65 boats filled with 6,500-pounds of Lousiana Pacific wood pulp while handcuffed and shackled in Lake Ashinoko, near Tokyo, Japan.

1980 Age 66: Towed 10 boats in North Miami, Florida filled with 77 people for over a mile in less than 1 hour.

1984 Age 70: Handcuffed, shackled and fighting strong winds and currents, towed 70 boats with 70 people from the Queen’s Way Bridge in the Long Beach Harbor to the Queen Mary, 1 ½ miles.

For more on Jack, check out his website, JackLalanne.com

Ouch

2011-01-24T22:10:00Z

Food Additives Amendment of 1958

2011-01-15T16:06:00Z

I have a confession.

I had a donut today, and its not the first time.

I know I preach healthy eating, but sometimes you just gotta treat yourself. With that being said, even if you have a cheat day, you can still have a conscious cheat day. By conscious I mean think about what you're doing. Take something away from the experience other than the 5 seconds of euphoria you feel scarfing down that donut.

So I decided to research exactly what my donut was made out of (not good), and it brought me to the topic of food additives.

According to Biology Online, food additives are "substances which are of little or no nutritive value, but are used in the processing or storage of foods or animal feed..." These additives can vary from preservatives to coloring agents. Maybe they won't kill you (right away), but none of that crap is good for you in any way.

Well, way back in 1958, some old guys from the FDA decided to pass the Food Addivitives Amendment. Don't get excited just yet, do you really think the FDA has our best interests in mind? The act states that any chemical or substance put in our food must be what the FDA considers "generally recognized as safe ." Yeah, just generally. If an additive is GRAS, this also means that it is excluded from the usual Federal Food, Drug, and Cosmetic Act (FFDCA) food additive tolerance requirements.

But that's not even the best (or should I say worst?) part. When this amendment was enacted, the FDA had already exempted 700(!) additives that they considered to be GRAS. Basically we're talking about 700 chemicals the public was completely unaware of, that got the go ahead to be put in our foods prior to the amendment! I mean, can you even name 700 different foods?? ...And this was all in 1958!

So for over 50 years we've been using the same 700 (+/-) chemicals in our food that the government originally thought was OK back in 1958. I'm pretty sure since then there's been more research on the harm many of these chemicals can do to our bodies. There's big money in it for the FDA, so I don't think we'll be seeing that change anytime soon. Despite this, the government can never take away your ability to choose. Next time you're at the store, be sure to read those nutrition labels and make the decision that is right for you. Here's a public interest website that can help you get familiar with the numerous additives that are out there.

So have your cheat day, but don't cheat yourself.

Everything Hurts!

2011-01-12T18:43:00Z

So I decided to try something a little different in my workout routine and did some heavy back squats and deadlifts for the first time in a longgg while. Well, I'm hurting now. Ya know that feeling when you can barely get out of bed? Yeah that's the one I have.

Bottom line, being sore sucks and there's nothing I can do to help the pain, right?

Wrong.

Sure, you could avoid trying something new or even exercising altogether.

...Or you can do the necessary steps to prevent that dreaded soreness. Although some soreness is inevitable, there are some ways you can treat it once you have it. Soreness is indirectly caused by the lactate build up that our muscles produce as a byproduct of exercising. During power exercises such as squatting or sprinting, lactate is created faster than the body can remove it, eventually causing us to hate the day we walked in to that damn gym.

Like I said though, there are ways to battle the soreness. Here are a few tips:

Food and Diet:
Stick to raw, whole foods, such as blueberries, spinach and onions (all have anti-inflammatory properties). Don't forget your trusty protein too. I opt for a vegan brown rice protein for its easy digestibility. Stay away from the simple sugars, like pop, candy, and junk foods. Also limit saturated fats, salt, and white flour products.

Activity/Rest:
Stretching after a work out is imperative. And believe it or not, repeating the same workout (at body weight) that made you sore in the first place can help alleviate the pain. Adequate sleep is key. You must get enough in order to insure proper recovery! Always keep in mind that rest is not the absence of activity, therefore, it would not be to your advantage to lie on the couch all day crying and cursing.

Supplements/Drugs:
Flaxseed and Fish Oils- Essential fatty acids that aid in inflammation reduction
WATER- lots and lots of it!
Vitamin B - Tissue Repair
Aloe Vera Juice- anti-inflammatory
IF NECESSARY, nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin and Ibuprofen may be used.

Oh How The Time Flies...

2011-01-08T19:38:00Z

Sorry I haven't blogged in a while, things are getting busy here in Cayman...

...With all the cliff jumping and tree climbing!

I'll be back soon to talk about some of my current ideas and upcoming projects.

Eat Your Heart Out M.G.

2010-12-07T20:10:00Z

There are those that say Grand Cayman has no surf.

Then there are those that find it.

Tarrah shredding on one of her numerous waves of the day.

Olympic Tri Tamed

2010-12-02T17:44:00Z

If I were to finally move up to an Olympic distance triathlon, what better place to do it than here in Grand Cayman?

This past Sunday that's just what I did. I completed a 1 mile swim, 25 mile bike, and 6.2 mile run.

With my family here to cheer me on I actually placed 2nd in my age group and 23rd overall. Out of 80 or so athletes that may not seem like anything amazing, but considering that the population of Grand Cayman is slightly above half of say, Norwalk, CT, that's not such a bad turn out! A triathlon like this usually attracts only a small number of athletes due to its relatively remote location, but the ones that due attend are serious competitors.

I just happened to be lucky enough to live here already.

The 1st place finisher in the Cayman Islands Triathlon (for the past 5 years and counting), Marius Acker, won with a time of 2:06:01. In comparison, I finished with a time of 2:42:18. If you're curious, the 2008 Olympic gold medalist finished his race in 1:48:53. Clearly I've got some work to do if I want to get that gold!

After the race with Tarrah, my dad and my grandma.