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Wednesday, February 28, 2018

Reverse Osteoporosis with Dried Plums

That’s prunes- that of course is what a dried plum is!  And recent studies have shown that prunes have amazing health benefits, and also taste really good.

But the big news is that you can actually reverse osteoporosis within your bones by consuming prunes.  It has been thought that once the bones lose minerals, they cannot be regained.  Thus, people as they age, in particular women, but in men was well, gradually lose bone structure.  This sets you up for weak, easily breakable bones, and steadily weakening teeth as well.  Lose mineral structure in your spine, and you are looking at a lot of pain and disability- fall and break a hip; why many people never recover from that and become bedridden as a result. 

The prune (it has been rebranded as a ‘dried plum’ for marketing purposes), has a unique chemical property that can actually reverse this bone loss, so you body can lay down bone minerals that have already been lost!  This is huge, and alone makes including prunes in your diet on a regular basis a very smart practice. 

But, there is more- prunes, or dried plums as I’m sure you’ll call them from now on, also have the most antioxidants of any fruit!  And how important are antioxidants?  Antioxidants – defend our body against the damaging effects of free radicals.  It is now known that free radicals are associated with as many as 60 different diseases including heart disease, many forms for cancer, Alzheimer’s Disease, arthritis, stroke, allergies, chronic fatigue and aging in general.

So, save and strengthen your bones, while at the same time defending yourself against a plethora of diseases.  Eat prunes- if you’re like me, you love the taste, but you kind of forget about these dried little fruits when shopping by being distracted by the sexier types- the pineapples, the mangos, grapes, figs- whatever.  But now you know- 

Don’t be dumb, choose a dried plum!

Check out this episode!

Wednesday, February 21, 2018

Paleo Quick Tip of the Day podcast- Paleo LIfe is Rural Life

We in the ancestral community are all trying to make our lives as natural, as paleo-like as possible!  No grains, no sugar, ditch the processed fast foods and other bad, hyper-palatable, neolithic (and therefore, in my mind- decadent- foods)!  

But how are we to do this, with our families for God’s sake, as we are all stuck in Suburbia, or even worse- in big city urban nightmare areas?  

Short answer:  You Can’t!

I don’t mean to be a downer here, a complete pessimist.  But, realistically, if you live in a big city, and you have children, you have learned a few realities by now.  
1. Big City schools are awful, snake-pits of liberal disinformation and delusion
2. Crime is off the charts, with the bigger and more Democrat-run the city, the worse the corruption and deceit

I’m not being political here, although I do have strong political ideas.  This is just truth-telling.  Big cities are run by Democrats now in the USA, and they are ALL very corrupt.  

Most of you have already voted with your feet- you have taken a small step away, into the suburbs surrounding big cities.  This made sense, back in the 50’s and 60’s, when most jobs were within those big cities!  Just a short commute, by train was best, and you could go to your office, get lunch in that (back then) safe city, with beat cops patrolling on foot, and short-circuiting crime before it happened.  (How, you might ask?  Why common sense reality checking- profiling).

But, with the huge lie that is Political Correctness, this is NOT allowed anymore!  Police are not really even empowered to arrest criminals anymore, because, (and I quote)- we “can’t arrest our way out of this!”  This is parroted by every liberal big city official, because the demographics of their constituents have changed to the point where almost none of them actually work for a living anymore, being on the dole, or else they are illegals, criminals, or both.

The suburbs still thrive, but at a huge price!  To escape living in the corrupt, horrible, actually savage big cities, with awful, below even substandard schools, police, and every other government service- even though taxes have become confiscatory on productive people- people are willing to pay anything to live in areas that are crime free, almost totally safe, and with good schools free of rampant violence.  Anything!

And that ‘anything’ is a really, really LOT!  

Because everyone will literally pay anything for such properties, the price has gone through the roof.  Houses that were 40,000 in 1960, like the one I grew up in; why, just the lots are worth about a million dollars!  1/4 acre lots, nothing huge here.  

These suburbs are ‘livable’, I will grant that.  But, they were more livable, and far more realistic places to live back when I grew up there, in suburban Chicago.  And, you could have an ordinary job, like a teacher or a mailman, and do just fine.  It wasn’t much different, then, than small town, or rural America.

NO MORE, Paleo PERSON!  If only for air quality, water purity, and nature all around, moving to the rural midwest is a no-brainer!  BUT, when you thrown in safe, quality schools, pure well water, largely crime free small towns and cities, (at least, if you get rid of all the big city transplants- which they quickly usually do); why wouldn’t you move to a paleo friendly, rural community?

You can buy a few acres, care for them, cut firewood, have wonderful neighbors that will stay by you for a lifetime- (no one moves from such halcyon places, believe me), grow a big organic garden, have your own private woodland trails- doesn’t this sound pretty idyllic?  Clean air, pure well water, small schools without that suburban pressure to excel, excel, excel at all costs!  

Almost 40 years ago, I made that move.  To the upper rural midwest, even back then, when things weren’t that bad.  BEST move I ever made, by far!  And you know what?

It is an even better move to make today!  As I said before, nowadays it is a NO BRAINER!  A lower cost of living, better water and air, lower stress, no crime, and friendly, welcoming neighbors to make up your “tribe”.  A QUALITY tribe, for life!   

So, if you want to be “paleo”- get rid of grains, especially GMO, glyphosate loaded wheat.  Get rid of sugar, and processed foods, and make a smoothie to drink, loaded with greens and veggies on a daily basis.  Eat pastured meats, eggs, dairy if you can, and throw vegetable oils and fast foods into the trash.  

And, most importantly of all: Move yourself, and your family, into rural America!

Monday, February 12, 2018

Isometrics are the Best Exercise podcast on PJSC

Let’s say you are a very fit person, someone who has exercised pretty much your whole life, and definitely for the past 10 years or so.  You do resistance exercise, aerobic or cardio as well, and you stretch religiously.  I will say that you need isometrics!

And, on the other hand, let’s say you are a elderly person who has never exercised much, and definitely not in the past 10 years.  You really need isometrics!

How can each of these diametrically opposed situations have the same solution?  The answer is simple- isometrics will enhance your fitness, dramatically, in a very large way, no matter what your fitness level.

Very dramatic strength increases can be realized, very quickly, and with very little risk or danger, simply by doing a simple series of isometrics regularly!  No special equipment is needed, or even a change of clothing, and it can be done anywhere, anytime, in very little time.  

Isometrics have been shown to dramatically lower blood pressure, with no other changes in lifestyle.  Also, the strength increases also are beneficial for joints, strengthening the tendons and ligaments along with the muscles themselves.  Weight lifting pretty much bypasses the tendons and ligaments, concentrating on the bellies of the muscles first, which makes you more prone to injury.

Often, it is said that doing isometrics at a single angle only increases strength at that one angle.   Although technical true, if you simply do the same exercise at three angles- the start, the mid-point, and the near end-point of the motion, you effectively strengthen the entire strength curve!  I have found that a demanding, very effective isometric protocol takes about 10 minutes, total, to cover the whole body!

Here’s how you do it:  You will need a web cable, like a moving strap, at least 15 feet long.  About 2” wide is ideal; I use two moving straps I had that are each about 12 feet long.  I lay them on the floor, overlapping about a foot atop one another, and I step on the overlap, which locks them together.  Then, I grasp each strap, and run them overhead on each side, to where my hands are just above my shoulders, as if I am doing a military press with two dumbbells.  Then, I push upwards at about 80% or so of my power, for about 5 seconds.  Rest.  Repeat, for 6 seconds. Rest.  Repeat again for 7 seconds.  This is the protocol: 5,6, and then 7 seconds for each exercise in three positions.  

Next, I just lower my arms to my sides, still holding the straps, and do the same thing with curls: bottom, middle, and top extension, 5,6,7 seconds, at each position.  After that, I do bent over rows by bending over with the straps still held in each hand, and do all three positions from there, 5,6,7.  

Last, I do deadlifts, squatting down and at the bottom, push up with my thighs and back hard, 80% again, at the bottom position, the mid-point, and then near lock-out at the top.  I’m done!  I have covered my entire musculature, my shoulders, arms, back, and thighs completely, exhausting each muscle group in under 10 minutes!  I now do this pretty much daily, since it is so easy and time-efficient, and since I can do it in front of the television, easily, it doesn’t seem hard at all, or onerous.

Of course, I also exercise with virtual resistance exercise, rebounding, and calisthenics, it is no big deal to add in this last routine.  But, I will say that, if you only do this isometric routine, you will benefit hugely- especially if you don’t otherwise exercise!

The only downside that some might see is that this routine will not build much muscle bulk, or size. It will define and strengthen the muscles ideally, though, and the older I get I realize that is ideal- who really wants big, bulky, blocky muscles?  Think Bruce Lee’s physique, which while ideal, was not thick and bulky.  Bruce was a huge proponent of isometrics!  And how many women want thick, blocky physiques??

So do it- stand still and exercise!  Ideally, you will see and feel the benefits so strongly that you will be motivated to add in more, like pushups and straight-legged sit ups, and walking on a daily basis.  But, even if you just keep doing 10 minutes of exercise per day- you will reap huge, outsized benefits of health, fitness, and aesthetics, way beyond what you would with any other form of exercise, no matter how expensive, uncomfortable, and inconvenient.  Guaranteed.

Thursday, February 1, 2018

Balance is Crucial

I mainly plan to talk about actual balance- the balance so crucial to the human body.  But when I think about it, it is so obvious that balance as a notion is so important in every single aspect of our lives!  But let’s talk about the physical type of balance first.

I have been thinking quite a bit about this issue of balance lately, because I have been seeing so many instances of people, my age and younger, (not to mention older!) who are obviously having major balance issues.  Think of elderly people, who can only walk by listing from side to side, always being close to a wall or a chair to grab for support.  This is not something that needs to happen, but something that happens because these folks have not exercised properly as they aged.  Of course, most don’t exercise at all, and this is nothing but what I call becoming a voluntary cripple.  It is easily preventable.

First, exercise your balance every single day!  Yes, that’s right- just as you should be doing natural, Perfectly Paleo Exercise every day, you should also incorporate balance right in your training.  Here’s how:
First thing in the morning, do as I do.  Stretch standing up, both sides, arms as high as you can stretch them.  It’ll feel great- then, start rotating your joints easily.  I start by rotating my head on my neck, about 5 times each way.  Easy, no real exertion here- we are just limbering up the body, joint by joint, getting the lubricating synovial fluid going.
Next, I do arm circles for the shoulders, again 5x each way.  Then, I stick my arms straight forward, and flex my hands and fingers out in front of me and hold.  Then, I rotate my hips in a circular motion, 5x each way, then with hands of knees the same thing.  Now, and here is the balance part- I lift one foot off the ground, and rotate the ankle joint each way, and then do the same thing 5x with the other ankle.  Finally, with my hands clasped above my head, I rotate my whole trunk each way, I’ll bet you know I’ll say 5x, and I do!

That’s it, and the whole thing takes about 2 or 3 minutes.  It is the perfect way to wake up, and start your physical day off on the right note!

Then, go downstairs to start your exercises.  If you’re like me, first you will brew your coffee, and carry the cup with you into the living room.  The one best piece of advice I can give you to ensure that you comply with your exercise program, is to only allow yourself to watch TV or movies while you exercise!  Just this one change will make you an avid exerciser, since you will eagerly anticipate your morning routine, since you get to watch your favorite programs while you do so!
Now, I don’t mean you can’t watch the news, say, in the evening- I usually do.  But for entertainment movies and shows- no- that is only for the early morning exercise/entertainment sessions! 

Now, I have a whole ebook about Perfectly Paleo Exercise, but I plan to put together a course soon where I demonstrate all the exercises, since what I do is unconventional nowadays, and is much easier to understand if it is shown, rather than just described.  But right now, there is one wonderful balance tool I’d like you to start using:  a Rebounder. 
If I could recommend one single tool to enhance and exercise your sense of balance, it is a rebounder!  I have an inexpensive one, and it works fine.  You can get really nice ones for hundreds of dollars, and if cost is no object go ahead- the ones with bands instead of springs are quieter, I will say that.  But the springs work fine too.

So, you are bouncing lightly on your rebounder!  Remember, you do not need to bounce high in the air; a gently bounce is ample.  It accomplishes the same thing- it exercises your heart and lungs similarly to walking, but with no stress on any joints, while also engaging the lymph system in about the very best, most efficient way there is.  And also, it greatly develops your sense of balance!

I go through my virtual exercise routine while jumping on the rebounder, which is where you flex, one after another throughout their full range of motion, each part of your musculature.  Here is an excellent demonstration you can view of this exercise routine, by John Peterson and Wendy Pett- just click on the icon, and they will demonstrate that virtual exercise.  For this rebounding routine, just use the first 12 exercises.  Start with just one set of each, done on the rebounder.  Flex hard, as you gain more experience you can flex more and more intensely, as you gain greater control of your musculature.
You will be gaining strength, body awareness, and excellent balance, all at the same time!  In addition, such exercise is very healing for the joints and tendons, instead of damaging as in using heavy weights.  Finish up with one more of my favorites:  bounce on your seat, keeping balance as you do so, not stopping to touch the sides of the rebounder or the floor with your feet.  This is one of the very best ab exercises there is on the planet!

So there it is.  Next time, I’ll talk about the isometrics I have added in after this, that take very little time for vastly enhanced strength.  All you need is a 15 foot or so strap of nylon webbing, about 2 inches wide for comfort.  But now, I’m still focussed on balance, so let me end with this last.
Make sure your life is well balanced as well as your sense of balance is exercised daily!  Make sure you don’t work too many hours.  Spend time with your family and friends, especially family.  Your kids and grandkids are your true wealth, never take them for granted, or run away to ‘fulfill yourself’.  Your fulfillment is within them.
Get outside into nature each and every day.  Today it is a balmy 30 degrees, and I plan to get out for a hike with my ski poles in the woods as soon as I’m done here.  The sun is bright, so I won’t be wearing a hat, so I get some sunshine on my face, and natural vitamin D.  Then, I plan to grill a grass fed steak for my wife and myself on my charcoal Weber grill, enjoying the sunshine as I do so.  And why do I think my life is so great and wonderful and fulfilling now?

For one reason, and one alone.  38 years ago, my wife and I moved out of a major city, and into a rural area, just outside of a small town, which is just outside a small city.  We were young, and the transition was difficult.  BUT, the quality of our lives went up immensely, with clean air, nature all around, with birds and animals to cohabit with instead of endless cars and noise and pollution, gridlock and all of the negative things of urban (and increasingly suburban living) as well!
Metropolitan areas now also have horrible, fluoride and chlorine laden water.  And the worst part of all, which is rarely addressed at all?  The horrendous crime in urban areas, which has metastasized beyond what even I could have believed possible, back when I escaped in 1980!  It is impossible to have a balanced life in any way, when criminals run rampant in city parks and streets, and threaten to attack your family and children constantly. 

So- I want you to exercise, eat an ancestral diet, and lead an ancestral lifestyle as best you can.  I want you to get plenty of sleep, untroubled with sirens and bright lights blazing outside your windows.  I want you to be happy, and above all safe!

You can no longer do any of that in ANY of our major cities in the U.S. 

And so, my very best advice to you about properly balancing your lifestyle and life?   Move to small town, rural America.  The Midwest I believe is the best, and also ironically the most affordable, especially when it comes to housing costs.  And even then, when you’ve moved to an area with really good schools, civilized, law-abiding neighbors with a good work ethic, and you have a few wonderful wooded acres? 

Get a gun, and learn how to use it.  Paleolithic people all knew how to fight, and you do too.

Check out this episode!