We have wonderful leeks (not under the sink, but in our garden) and they're all ready to eat RIGHT NOW. So, in order to keep from losing any of these valuable sources of carotenoids, B complex and vitamin C, I've been using them in many different ways. We like them in soups, in casseroles, creamed, and most recently, along with eggs. Here's a recipe I came up with just yesterday:
Leeky Eggs
2-4 leeks trimmed, halved lengthwise, rinsed, then thinly sliced (organic or from your garden)
2-3 T organic butter
2 T olive oil
1-2 T half and half or fresh cream (whipping cream if you don't have access to cow's cream)
6 pastured eggs
1/3 cup sour cream or creme fraiche
S & P to taste (at least a tsp. of salt and 1/2 tsp. pepper)
1 tsp. garlic powder
1 tsp. ground sage
2 T freshly grated/shredded cheese (parmesan, cheddar - whatever you like)
In an oven-proof skillet, saute leeks in butter and oil over medium heat until glossy - 2-5 min. Season with salt, pepper, garlic, and sage. Add a little cream and continue to cook until tender. Meanwhile, in a small mixing bowl, whisk together eggs, a little salt and pepper and sour cream. Pour egg mixture over leek mixture and cook over medium-low heat until bottom sets - just a couple minutes. Sprinkle cheese on top and place skillet under broiler on Hi for 3-5 minutes. Be careful to watch it closely - you just want it to be golden brown on top and start to puff up a bit. But as soon as you take your eye off of it, it'll be burned. So don't be multi-tasking at this particular point!
Let cool a few minutes and enjoy.
Note: you can substitute fresh broccoli florets for the leeks and make another great egg dish. Just steam your broccoli a few minutes or so before putting them in the skillet. Also, feel free to add more or less spices, depending on your taste; or even some of your favorite spices - whatever you like.
Tuesday, June 29, 2010
Eggs, Eggs, Extraordinary Eggs
We eat a lot of eggs at my house...and "no" we're not worried about our cholesterol! As we've discussed before, cholesterol is not such a bad thing. Shunned for the last several decades as this "high cholesterol" food that supposedly causes coronary heart disease, the egg seems to to be making a comeback - and rightly so! Eggs have been a source of high-quality protein and fat-soluble vitamins for millenia. Eggs that are properly produced are rich in just about every nutrient we know about. Eggs are valued as a "brain food" because of special long-chain fatty acids called EPA and DHA that play vital roles in the development of the nervous system in infants and the maintenance of mental acuity in adults. "Egg yolk is the most concentrated source known of choline, a B vitamin found in lecithin that is necessary for keeping the cholesterol moving in the blood stream." Moving = not clogging.
Eggs from pastured chickens are your best quality. Pastured chickens are not "free range" chickens; they're even better. In the pasture, chickens are eating bugs and worms and the nutritional quality of their eggs is far superior to those of "battery-raised" or even so-called "free range" eggs. Most notably, they contain a better fatty acid balance, one in which the omega-3 and omega-6 fatty acids exist in an almost 1 to 1 ratio. In eggs from chickens fed only grains, the omega-6 content can be as much as 19 times greater than the unsaturated omega-3. Remember, you want a good balance.
Never eat powdered eggs, a source of harmful oxidized cholesterol.
What about salmonella infections from eggs? The main reason for these infections is because of crowded production methods that require the extensive use of antibiotics in feed.
You might want to sit down for this next one. It's fine to eat raw egg yolks of fresh eggs, but you shouldn't over-do it on raw egg whites. Raw egg whites contain a substance call avidin, which interferes with the absorption of biotin, a B vitamin. Egg whites also contain trypsin inhibitors, which interfere with PROTEIN DIGESTION. These anti-nutrients are neutralized by cooking.
So, find the source of your eggs...a local farmer perhaps, and stop buying commercial eggs. Or better yet, if you can, raise a small flock of your own. It only takes about a half dozen or so hens to provide you with the most complete, most balanced, and one of the most perfectly created food sources available. www.backyardchickens.com is a great resource.
Eggs from pastured chickens are your best quality. Pastured chickens are not "free range" chickens; they're even better. In the pasture, chickens are eating bugs and worms and the nutritional quality of their eggs is far superior to those of "battery-raised" or even so-called "free range" eggs. Most notably, they contain a better fatty acid balance, one in which the omega-3 and omega-6 fatty acids exist in an almost 1 to 1 ratio. In eggs from chickens fed only grains, the omega-6 content can be as much as 19 times greater than the unsaturated omega-3. Remember, you want a good balance.
Never eat powdered eggs, a source of harmful oxidized cholesterol.
What about salmonella infections from eggs? The main reason for these infections is because of crowded production methods that require the extensive use of antibiotics in feed.
You might want to sit down for this next one. It's fine to eat raw egg yolks of fresh eggs, but you shouldn't over-do it on raw egg whites. Raw egg whites contain a substance call avidin, which interferes with the absorption of biotin, a B vitamin. Egg whites also contain trypsin inhibitors, which interfere with PROTEIN DIGESTION. These anti-nutrients are neutralized by cooking.
So, find the source of your eggs...a local farmer perhaps, and stop buying commercial eggs. Or better yet, if you can, raise a small flock of your own. It only takes about a half dozen or so hens to provide you with the most complete, most balanced, and one of the most perfectly created food sources available. www.backyardchickens.com is a great resource.
Tuesday, June 22, 2010
Listen up...protein junkies!
The protein shakes tested by Consumer Reports are frequently used by not only body builders, but also "regular folks," including some pregnant women, who use them as meal replacements to lose weight and increase muscle mass.
Unfortunately, some of these products turn out to be significantly contaminated with heavy metal toxins such as arsenic, cadmium, lead and mercury.
Of the 15 protein drinks tested, three of them contained very worrisome levels of arsenic, cadmium and lead.
Which Protein Drinks Fared the Worst?
Three daily servings of the ready-to-drink liquid EAS Myoplex Original Rich Dark Chocolate Shake contained an average of:
•16.9 µg (micrograms) of arsenic
•5.1 µg of cadmium
The proposed United States Pharmacopoeia's (USP) limits for these two toxins are 15 and 5 µg respectively.
The worst of the products tested was Muscle Milk Chocolate powder, which contained all four toxic metals; three of them at the highest levels of all products tested. Three daily servings of this particular brand and flavor contained an average of:
•5.6 µg cadmium
•13.5 µg of lead
•12.2 µg of arsenic
•0.7 µg of mercury
Muscle Milk's Vanilla Crème contained slightly less lead, but still exceeded the USP lead limit of 10 µg.
A fourth product, Muscle Milk's liquid Nutritional Shake Chocolate, also tested high in arsenic, providing you with an average of 14.3 µg of arsenic per day, which is very close to the USP limit.
Clearly, getting a potentially toxic dose of heavy metals with your daily protein drink is not what you had in mind, but based on these results, that may indeed be what you're getting…
Arsenic and Cadmium
Arsenic and cadmium appear to be the most problematic here, as the levels of these two compounds in some cases exceeded maximum "safe" limits. However it's worth noting that, ideally, you don't want to ingest these toxins at ANY level, as even low-dose exposure can contribute to lingering health problems.
Various toxins can also act together synergistically, creating even more potent, damaging effects.
Exposure to low levels of arsenic can cause nausea and vomiting, decreased production of red and white blood cells, abnormal heart rhythm, damage to blood vessels, and a sensation of "pins and needles" in your hands and feet. Long-term exposure has been linked to cancer of the bladder, lungs, skin, kidney, nasal passages, liver and prostate.
Cadmium is also a known human carcinogen. It damages DNA and also disrupts a DNA repair system that helps to prevent cancer.
According to ABC News, cadmium also "raises special concern because it accumulates in and can damage the kidneys… and it can take 20 years for your body to eliminate even half the cadmium absorbed today."
It's important to realize that toxic metals such as the ones discussed here typically accumulate in your body over time where they can cause irreparable damage. Further damage can be prevented by using various detoxing methods to remove the metals, but this can be a slow, difficult process.
Prevention is clearly your best defense when it comes to protecting yourself against heavy metals and other toxins.
A Safer, Healthier Alternative
Fortunately, preventing exposure to toxins like arsenic, cadmium and lead is possible by making sure you're eating as much organic foods as possible, and that includes your protein drinks.
As stated in ABC News' article, cadmium in particular is also prevalent in plants foods such as potatoes, rice, and leafy greens. However, this problem is mainly due to the fact that conventionally-farmed produce is frequently grown using fertilizers that contain cadmium, which is then absorbed by the plant through the soil. Organic farms do not use these types of toxic fertilizers, which prevent the soil and crop from being contaminated in the first place.
Likewise, organic whey protein produced from grass-fed, non-hormonally treated cows that is minimally processed is also an assurance of purity. And whey protein, a by-product of milk and cheese, is often referred to as the gold standard of protein.
While I cannot recommend using nearly any of the commercial protein shakes on the market, I strongly believe that whey protein powder is a very healthful supplement to your diet and an excellent source of protein.*
However, the source of the whey if of primary importance, as is the way it's processed.
Most commercial whey products are derived from pasteurized dairy and processed with heat and acid. Many are also artificially sweetened. All of these factors render them completely useless from a health perspective.
Whey from organic grass-fed dairy, on the other hand, contains beneficial immuno components, including immunoglobins, bovine serum albomin, and lactoferins, in addition to all the key amino acids and other beneficial nutrients you typically get from a high quality whey protein.*
While I try not to post EVERYTHING I read from Dr. Mercola's site, I thought this was quite useful. Jeremiah and I have been recently discussing his need for more protein and, knowing what we already know about most protein sources on the market, have been doing research on this subject that led us to this article. Also, just let me add that I'm surprised to see ANYTHING of worth coming from ABC News.
Unfortunately, some of these products turn out to be significantly contaminated with heavy metal toxins such as arsenic, cadmium, lead and mercury.
Of the 15 protein drinks tested, three of them contained very worrisome levels of arsenic, cadmium and lead.
Which Protein Drinks Fared the Worst?
Three daily servings of the ready-to-drink liquid EAS Myoplex Original Rich Dark Chocolate Shake contained an average of:
•16.9 µg (micrograms) of arsenic
•5.1 µg of cadmium
The proposed United States Pharmacopoeia's (USP) limits for these two toxins are 15 and 5 µg respectively.
The worst of the products tested was Muscle Milk Chocolate powder, which contained all four toxic metals; three of them at the highest levels of all products tested. Three daily servings of this particular brand and flavor contained an average of:
•5.6 µg cadmium
•13.5 µg of lead
•12.2 µg of arsenic
•0.7 µg of mercury
Muscle Milk's Vanilla Crème contained slightly less lead, but still exceeded the USP lead limit of 10 µg.
A fourth product, Muscle Milk's liquid Nutritional Shake Chocolate, also tested high in arsenic, providing you with an average of 14.3 µg of arsenic per day, which is very close to the USP limit.
Clearly, getting a potentially toxic dose of heavy metals with your daily protein drink is not what you had in mind, but based on these results, that may indeed be what you're getting…
Arsenic and Cadmium
Arsenic and cadmium appear to be the most problematic here, as the levels of these two compounds in some cases exceeded maximum "safe" limits. However it's worth noting that, ideally, you don't want to ingest these toxins at ANY level, as even low-dose exposure can contribute to lingering health problems.
Various toxins can also act together synergistically, creating even more potent, damaging effects.
Exposure to low levels of arsenic can cause nausea and vomiting, decreased production of red and white blood cells, abnormal heart rhythm, damage to blood vessels, and a sensation of "pins and needles" in your hands and feet. Long-term exposure has been linked to cancer of the bladder, lungs, skin, kidney, nasal passages, liver and prostate.
Cadmium is also a known human carcinogen. It damages DNA and also disrupts a DNA repair system that helps to prevent cancer.
According to ABC News, cadmium also "raises special concern because it accumulates in and can damage the kidneys… and it can take 20 years for your body to eliminate even half the cadmium absorbed today."
It's important to realize that toxic metals such as the ones discussed here typically accumulate in your body over time where they can cause irreparable damage. Further damage can be prevented by using various detoxing methods to remove the metals, but this can be a slow, difficult process.
Prevention is clearly your best defense when it comes to protecting yourself against heavy metals and other toxins.
A Safer, Healthier Alternative
Fortunately, preventing exposure to toxins like arsenic, cadmium and lead is possible by making sure you're eating as much organic foods as possible, and that includes your protein drinks.
As stated in ABC News' article, cadmium in particular is also prevalent in plants foods such as potatoes, rice, and leafy greens. However, this problem is mainly due to the fact that conventionally-farmed produce is frequently grown using fertilizers that contain cadmium, which is then absorbed by the plant through the soil. Organic farms do not use these types of toxic fertilizers, which prevent the soil and crop from being contaminated in the first place.
Likewise, organic whey protein produced from grass-fed, non-hormonally treated cows that is minimally processed is also an assurance of purity. And whey protein, a by-product of milk and cheese, is often referred to as the gold standard of protein.
While I cannot recommend using nearly any of the commercial protein shakes on the market, I strongly believe that whey protein powder is a very healthful supplement to your diet and an excellent source of protein.*
However, the source of the whey if of primary importance, as is the way it's processed.
Most commercial whey products are derived from pasteurized dairy and processed with heat and acid. Many are also artificially sweetened. All of these factors render them completely useless from a health perspective.
Whey from organic grass-fed dairy, on the other hand, contains beneficial immuno components, including immunoglobins, bovine serum albomin, and lactoferins, in addition to all the key amino acids and other beneficial nutrients you typically get from a high quality whey protein.*
While I try not to post EVERYTHING I read from Dr. Mercola's site, I thought this was quite useful. Jeremiah and I have been recently discussing his need for more protein and, knowing what we already know about most protein sources on the market, have been doing research on this subject that led us to this article. Also, just let me add that I'm surprised to see ANYTHING of worth coming from ABC News.
Monday, June 21, 2010
What's for Dinner?..or lunch...or breakfast
Spring Frittata
Soak some Ezekial bread crumbs or Panko bread crumbs (about 1/2 cup) in 1/2 cup whole, raw milk; mix with 8 fresh, beaten eggs (preferably local). Add 3/4 cup ricotta cheese, 1 tsp. thyme, salt, and pepper. Add about a tsp. of garlic powder and onion powder - some chopped scallions might be nice too. In an ovenproof skillet, saute' 1 cup shredded zucchini in olive oil and butter (about 1 tblsp. of each). This would also be a good time to saute' fresh chopped garlic and onion, if you wanted to keep it fresh and not use the powders. Add the egg mixture and cook until the bottom sets, then bake at 325 degrees for about 25 minutes.
Excellent served with all natural/organic/or homemade sour cream or salsa.
Enjoy!
Soak some Ezekial bread crumbs or Panko bread crumbs (about 1/2 cup) in 1/2 cup whole, raw milk; mix with 8 fresh, beaten eggs (preferably local). Add 3/4 cup ricotta cheese, 1 tsp. thyme, salt, and pepper. Add about a tsp. of garlic powder and onion powder - some chopped scallions might be nice too. In an ovenproof skillet, saute' 1 cup shredded zucchini in olive oil and butter (about 1 tblsp. of each). This would also be a good time to saute' fresh chopped garlic and onion, if you wanted to keep it fresh and not use the powders. Add the egg mixture and cook until the bottom sets, then bake at 325 degrees for about 25 minutes.
Excellent served with all natural/organic/or homemade sour cream or salsa.
Enjoy!
Wednesday, June 16, 2010
More Weight Loss Myths EXPOSED!
Myth #5 - Weight lifting will only bulk you up
The TRUTH- There's no better way to build/preserve muscle than with weight training. Remember that muscle is more metabolically active than fat, and strength training may even boost resting metabolic rate by as much as 7%. You wanna slim down, start pumping some iron. We're not talking about "girl curls" here. I'll post some more ideas on types of weight training later.
Myth #6 - Eating at night causes weight gain
The TRUTH- Remember, taking in more calories than you burn is usually not a good thing. "A calorie is a calorie, no matter when you eat it. Overeating at 9pm is essentially no worse than overeating at 9am." And what if you train in the evening? "You have to eat a well-balanced meal to encourage recovery no matter how late it is." However, no gorging either! And if you often spend your evenings with Ben and Jerry, then you're not really aiding the effort.
Myth #7 - (Another one of my favorites) - You can't over-come genes
The TRUTH - While some people are more predisposed to certain issues such as slower metabolism or putting on more weight and carrying extra pounds in certain areas, you can outsmart your genes. I believe it's not so much hereditary as it is habitual. I've looked not only at my own family, but others as well and it seems good/bad habits are multi-generational. Your family grew up eating and living a certain way and you're likely to mirror those habits just as your children are likely to mirror yours. It's when we learn more and decide to make different choices that we see a "hereditary" shift.
Runner's World April 2010
The TRUTH- There's no better way to build/preserve muscle than with weight training. Remember that muscle is more metabolically active than fat, and strength training may even boost resting metabolic rate by as much as 7%. You wanna slim down, start pumping some iron. We're not talking about "girl curls" here. I'll post some more ideas on types of weight training later.
Myth #6 - Eating at night causes weight gain
The TRUTH- Remember, taking in more calories than you burn is usually not a good thing. "A calorie is a calorie, no matter when you eat it. Overeating at 9pm is essentially no worse than overeating at 9am." And what if you train in the evening? "You have to eat a well-balanced meal to encourage recovery no matter how late it is." However, no gorging either! And if you often spend your evenings with Ben and Jerry, then you're not really aiding the effort.
Myth #7 - (Another one of my favorites) - You can't over-come genes
The TRUTH - While some people are more predisposed to certain issues such as slower metabolism or putting on more weight and carrying extra pounds in certain areas, you can outsmart your genes. I believe it's not so much hereditary as it is habitual. I've looked not only at my own family, but others as well and it seems good/bad habits are multi-generational. Your family grew up eating and living a certain way and you're likely to mirror those habits just as your children are likely to mirror yours. It's when we learn more and decide to make different choices that we see a "hereditary" shift.
Runner's World April 2010
Thursday, June 10, 2010
What to do with this chicken?
Well, this is totally random, but recently I've been experimenting with the best ways to cook older hens. We needed to make some room in our chicken coop, so the oldest birds wnet to the freezer. The first hen, I fried - not a good idea. Way too tough! So from then on I've been cooking my hens in a crock pot for 12-24 hours; makes great broth and the chicken is now tender enough to enjoy. She makes great soup, chicken and noodles, barbecue, pot pie, casserole, or just enjoy it right off the bone. Remember, these birds are not your hormone/antibiotic filled made-to-look-better-and-be-bigger chickens you find at your local grocery. These birds came from my back yard and now that we've been eating them exclusively, the difference in taste is incredible. Just the other day, we were in a hurry for something quick and decided to pick up one of those Rotisserie chickens...completely tasteless to me. The grocery store chicken doesn't taste at all like the REAL backyard chicken.
Just a thought...
Just a thought...
Weight Loss Myths EXPOSED
Myth #1 - To lose weight, cut carbs or fat.
The Truth - Restricting your intake of one particular nutrient, usually carbs or fat, is the thought behind most get-thin-fast plans. "To lose weight, you need to take in fewer calories than you burn - regardless of what percentage of carbs, protein, or fat you're eating."
Myth #2 - Eating several smaller meals is better than eating three hearty meals.
The Truth - Frequent eating only works if you choose nutritious foods and control portion sizes; it's not hard to turn six meals into six large ones.
Myth #3 - Lift less weight with more reps to get toned.
The Truth - To get toned, you need larger muscles and less fat. "Challenging your body through heavier lifting is a big part of this equation." In fact, a study at Georgia Southern University determined lifting 85% of your maximum ability for 8 reps burns about twice as many calories in the two hours postworkout compared with 15 reps at 45%. And don't worry: Lifting heavier iron won't transform you into a body-builder; achieving that look requires eating a high-calorie diet and a long-term power-lifting regimen.
My all-time favorite myth exposed:
Myth #4 - Low-fat foods are a healthy choice.
The Truth - "Ironically, eating low-fat foods has helped make the nation look more like the Pillsbury Doughboy. Reason being, a low-fat or reduced-fat item may have nearly as many calories as a higher-fat version because ingredients like sugar often replace the fat to make the product taste better."..What's more, people generally eat more of the foods that are portrayed as "low fat." Low-fat foods are not filling and are highly processed! Both bad things, especially if you're trying to lose weight.
Runners World April 2010
The Truth - Restricting your intake of one particular nutrient, usually carbs or fat, is the thought behind most get-thin-fast plans. "To lose weight, you need to take in fewer calories than you burn - regardless of what percentage of carbs, protein, or fat you're eating."
Myth #2 - Eating several smaller meals is better than eating three hearty meals.
The Truth - Frequent eating only works if you choose nutritious foods and control portion sizes; it's not hard to turn six meals into six large ones.
Myth #3 - Lift less weight with more reps to get toned.
The Truth - To get toned, you need larger muscles and less fat. "Challenging your body through heavier lifting is a big part of this equation." In fact, a study at Georgia Southern University determined lifting 85% of your maximum ability for 8 reps burns about twice as many calories in the two hours postworkout compared with 15 reps at 45%. And don't worry: Lifting heavier iron won't transform you into a body-builder; achieving that look requires eating a high-calorie diet and a long-term power-lifting regimen.
My all-time favorite myth exposed:
Myth #4 - Low-fat foods are a healthy choice.
The Truth - "Ironically, eating low-fat foods has helped make the nation look more like the Pillsbury Doughboy. Reason being, a low-fat or reduced-fat item may have nearly as many calories as a higher-fat version because ingredients like sugar often replace the fat to make the product taste better."..What's more, people generally eat more of the foods that are portrayed as "low fat." Low-fat foods are not filling and are highly processed! Both bad things, especially if you're trying to lose weight.
Runners World April 2010
Wednesday, June 9, 2010
What the heck is a kettlebell?
Kettlebells Provide a Great Weight Lifting Workout
Kettlebell workouts are a great way to build strength
By Elizabeth Quinn, About.com Guide
Updated: December 05, 2008
What are Kettlebells?
If you've never heard of kettlebells, you aren't alone. Although this piece of strength training equipment has been around for decades, only recently has it caught the attention of mainstream athletes.
Kettlebells are bowling ball-sized cast iron weights with a single looped handle on top. Kettlebells range in weight from two pounds to over 100 pounds. Common strength training aids in Eastern Europe, kettlebells are taking off in the West thanks to fitness programs like CrossFit. Kettlebells are a favorite item in most CrossFit gyms, along with some other basic training items like weighted medicine balls, pull up bars, jump ropes and lots of free weights.
What's So Great About Kettlebells?
The reason for the boost in kettlebell training it that it gets back to basic training that requires functional, whole body fitness. Kettlebells require an athlete to focus on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, and specifically the core, to contract as a group, building both strength and stability at the same time. Kettlebell workouts engage multiple muscle groups at once. In this way, they are a great option for getting a whole body workout in a short time.
Kettlebell Training Tips
If you want to maximize a kettlebell workout, get personal instruction from a personal trainer or coach (I happen to live with one) who has experience teaching kettlebell exercises. To find a certified kettlebell trainer near you, check out these websites:
•American Kettlebell Club
•Crossfit
•Canada's Agatsu and Kettlebell Training Academy
•International Kettlebell and Fitness Federation (IKFF)
Kettlebell Safety
It's important to start slow and get some training when using kettlebells. When used incorrectly, kettlebells can cause some nasty injuries. Proper use of this cast iron weight requires strength, coordination and lots of practice with a light weight before increasing weight. Each kettlebell exercise involves multiple joints and many muscle groups working together. It takes most athletes time to adjust to these new movement patterns that are often different than traditional weight-lifting moves. To master these movement patterns requires guidance, instruction and patience. After the basics are mastered, increasing the weight provides a strength workout unmatched by machines or even dumbbells.
The biggest mistake beginners make is lifting too heavy a kettlebell before they can control it. This can result in serious injuries to the joints, and especially the neck, back and spine.
Kettlebells Exercises
The first kettlebell exercise most athletes learn is the kettlebell basic swing (pdf). To do this, women will need a kettlebell that weighs around 12 to 25 pounds and men will need a 25- to 35-pound kettlebell. For this exercise, the weight needs to be heavy enough to fully engage the hamstrings (back of the thigh) and gluteus muscles. (Watch a video about the hamstring muscles.)
•Kettlebell Exercises from CrossFit
•Kettlebell Training from Dragon Door
Buying a Kettlebell
Look for a kettlebell with a smooth, comfortable handle made of cast iron.
Compare Prices of Cast Iron Kettlebells
Other Places to Buy Kettlebells:
•Agatsu
•Dragon Door
•Art of Strength
Source:
Dragon Door, Kettlebell Safety 101.
Kettlebell workouts are a great way to build strength
By Elizabeth Quinn, About.com Guide
Updated: December 05, 2008
What are Kettlebells?
If you've never heard of kettlebells, you aren't alone. Although this piece of strength training equipment has been around for decades, only recently has it caught the attention of mainstream athletes.
Kettlebells are bowling ball-sized cast iron weights with a single looped handle on top. Kettlebells range in weight from two pounds to over 100 pounds. Common strength training aids in Eastern Europe, kettlebells are taking off in the West thanks to fitness programs like CrossFit. Kettlebells are a favorite item in most CrossFit gyms, along with some other basic training items like weighted medicine balls, pull up bars, jump ropes and lots of free weights.
What's So Great About Kettlebells?
The reason for the boost in kettlebell training it that it gets back to basic training that requires functional, whole body fitness. Kettlebells require an athlete to focus on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, and specifically the core, to contract as a group, building both strength and stability at the same time. Kettlebell workouts engage multiple muscle groups at once. In this way, they are a great option for getting a whole body workout in a short time.
Kettlebell Training Tips
If you want to maximize a kettlebell workout, get personal instruction from a personal trainer or coach (I happen to live with one) who has experience teaching kettlebell exercises. To find a certified kettlebell trainer near you, check out these websites:
•American Kettlebell Club
•Crossfit
•Canada's Agatsu and Kettlebell Training Academy
•International Kettlebell and Fitness Federation (IKFF)
Kettlebell Safety
It's important to start slow and get some training when using kettlebells. When used incorrectly, kettlebells can cause some nasty injuries. Proper use of this cast iron weight requires strength, coordination and lots of practice with a light weight before increasing weight. Each kettlebell exercise involves multiple joints and many muscle groups working together. It takes most athletes time to adjust to these new movement patterns that are often different than traditional weight-lifting moves. To master these movement patterns requires guidance, instruction and patience. After the basics are mastered, increasing the weight provides a strength workout unmatched by machines or even dumbbells.
The biggest mistake beginners make is lifting too heavy a kettlebell before they can control it. This can result in serious injuries to the joints, and especially the neck, back and spine.
Kettlebells Exercises
The first kettlebell exercise most athletes learn is the kettlebell basic swing (pdf). To do this, women will need a kettlebell that weighs around 12 to 25 pounds and men will need a 25- to 35-pound kettlebell. For this exercise, the weight needs to be heavy enough to fully engage the hamstrings (back of the thigh) and gluteus muscles. (Watch a video about the hamstring muscles.)
•Kettlebell Exercises from CrossFit
•Kettlebell Training from Dragon Door
Buying a Kettlebell
Look for a kettlebell with a smooth, comfortable handle made of cast iron.
Compare Prices of Cast Iron Kettlebells
Other Places to Buy Kettlebells:
•Agatsu
•Dragon Door
•Art of Strength
Source:
Dragon Door, Kettlebell Safety 101.
Kettlebells - Are you staring at my bells? Ha!
Train Like a Man - Especially if You’re a Woman
Okay, I said I wanted to start talking more about the physical part of being a nourished temple and here's the first article of many more to come. If you've never heard of kettlebells, you have now. I'll talk more specifically about the what and why later - but just found this article so inspiring!
Neghar Fonooni, RKC, FMS, NASM, ACE
When I went through the RKC in October 2009, Pavel said something that really stuck with me; “We are turning you into better men, even the ladies.”
As a female athlete who also trains females from all walks of life, this was very empowering to me. I have always valued strength, power and athleticism, and have always strived to perform my absolute best with the body I have inherited. I grew up playing sports, so this sort of mentality was ingrained in me as a child. I was bred to “enjoy the pain”, and I am intrinsically motivated by the desire to accomplish feats of strength. I take immense pride in my body’s ability to move efficiently, and with considerable strength in relation to my small frame.
I experienced this mentality en masse while at the Philly RKC. It was pretty incredible to be surrounded by strong women who value sweat and hard work, and do so without whining and complaining. You were hard pressed to hear someone say, “I can’t do it.” Female RKCs are a tough group of ladies who take it as a compliment when someone calls them a “beast”!
These are women who don’t believe that serious strength and conditioning is limited to men. These are women who believe in their ability to use their bodies in exceptional ways, who exceed limits imposed by society and harbor a mental toughness that propels them and motivates them. I am in incredibly proud to stand beside these strong, empowered females.
That being said, it still seems as though women who train hard and find value in real strength are by far the minority. It seems that the vast majority of women prefer to spend COUNTLESS hours on elliptical machines and Pilates classes, or choose to avoid exercise altogether. Moreover, those who do exercise usually do so for purely aesthetic reasons, rather than to achieve optimum strength and power. They are adverse to sweating, working hard or gaining muscle. Even during my time in the military, I encountered some of the weakest, unmotivated, out of shape women you could imagine. At six months pregnant I recall lapping most of the women in my unit during morning runs. They joked that I was making them look bad! The reality was, they were making themselves look bad for lacking any internal motivation to push harder, run faster, and just plain be better.
From my ten years experience as a fitness professional, I can tell you that there is a significant lack of work ethic when it comes to female clients. There is an intolerable amount of whining and excuses, as well as a profound disparity between actual and perceived potential. We don’t think we should lift heavy weights. We don’t want to lift heavy weights. But what that really comes down to, is that WE DON'T BELIEVE WE CAN LIFT HEAVY WEIGHTS.
It’s understood that hormones have a great deal to do with this phenomenon. Men are more likely to let the “angry man” come out, due to higher levels of testosterone. But that is only a small hurdle that we can easily mount. Why does estrogen have to equal wimpiness? Why is my angry man so dominant? I’m sure I don’t have more testosterone than the average female. I enjoy shoe shopping just as much as swinging kettlebells!
The issue is not purely physical or biological; it originates in our psychology. It is not our physical strength that is lacking, rather our mental strength that holds us down. Despite how far we have come in this society with regards to women’s rights, our media still fervently contributes to the stereotypical gender roles that convince women to be mentally weak and void of any competitive nature.
If you don’t believe me, just pick up any mainstream women’s fitness magazine on the market and you’ll learn how to “melt away the fat without sweating” and “tone your trouble zones.” You’d be hard pressed to find an article encouraging women to seek out physical and mental strength for the sake of empowerment. Telling women to suck it up and quit whining wouldn’t exactly sell magazines, would it? Not to mention, ordering our female clients to “man up” isn’t very good for business.
But we do need to man up. We need to put a ban on whining and complaining, and take serious steps towards developing an intrinsic desire to be powerful in mind and body. Athleticism is not just about physical feats, or aesthetic goals. It’s about creating a strong inner self and gaining a sense of satisfaction and empowerment from our bodies’ capabilities.
The human body is a magnificent machine, capable of incredible feats that go far beyond what most women attempt to achieve. We can achieve greatness, only if we realize how relevant this is to our sense of self. I have trained many women who lacked confidence and a strong sense of commitment prior to their training. However, if at some point during their journey I am able to empower them even slightly, there is something to be gained from that. I am continuously amazed at the amount of worth that they gain from even the simplest physical achievement. Once the mental barrier has been crossed, confidence and self worth tends to flood in. Because once you start to achieve incredible things-such as bodyweight pull-ups, heavy dead lifts and flawless get ups, you start to realize that you can do just about anything.
There is something to be said about a strong, efficient female. We move with grace and confidence, and we carry our strength with humility. Strength and confidence in the gym directly translates to the same virtues in other aspects of life.
I am incredibly humbled to find myself in a position in which I can motivate and empower other females to find that ever-important sense of self worth through physical accomplishment. I encourage every woman to find their inner beast, and help bring out the same in others. So let’s get tough girls-not for the sake of our muscles, but the sake of our minds. Let’s train like men-especially because we’re women.
Dragon Door publications
Okay, I said I wanted to start talking more about the physical part of being a nourished temple and here's the first article of many more to come. If you've never heard of kettlebells, you have now. I'll talk more specifically about the what and why later - but just found this article so inspiring!
Neghar Fonooni, RKC, FMS, NASM, ACE
When I went through the RKC in October 2009, Pavel said something that really stuck with me; “We are turning you into better men, even the ladies.”
As a female athlete who also trains females from all walks of life, this was very empowering to me. I have always valued strength, power and athleticism, and have always strived to perform my absolute best with the body I have inherited. I grew up playing sports, so this sort of mentality was ingrained in me as a child. I was bred to “enjoy the pain”, and I am intrinsically motivated by the desire to accomplish feats of strength. I take immense pride in my body’s ability to move efficiently, and with considerable strength in relation to my small frame.
I experienced this mentality en masse while at the Philly RKC. It was pretty incredible to be surrounded by strong women who value sweat and hard work, and do so without whining and complaining. You were hard pressed to hear someone say, “I can’t do it.” Female RKCs are a tough group of ladies who take it as a compliment when someone calls them a “beast”!
These are women who don’t believe that serious strength and conditioning is limited to men. These are women who believe in their ability to use their bodies in exceptional ways, who exceed limits imposed by society and harbor a mental toughness that propels them and motivates them. I am in incredibly proud to stand beside these strong, empowered females.
That being said, it still seems as though women who train hard and find value in real strength are by far the minority. It seems that the vast majority of women prefer to spend COUNTLESS hours on elliptical machines and Pilates classes, or choose to avoid exercise altogether. Moreover, those who do exercise usually do so for purely aesthetic reasons, rather than to achieve optimum strength and power. They are adverse to sweating, working hard or gaining muscle. Even during my time in the military, I encountered some of the weakest, unmotivated, out of shape women you could imagine. At six months pregnant I recall lapping most of the women in my unit during morning runs. They joked that I was making them look bad! The reality was, they were making themselves look bad for lacking any internal motivation to push harder, run faster, and just plain be better.
From my ten years experience as a fitness professional, I can tell you that there is a significant lack of work ethic when it comes to female clients. There is an intolerable amount of whining and excuses, as well as a profound disparity between actual and perceived potential. We don’t think we should lift heavy weights. We don’t want to lift heavy weights. But what that really comes down to, is that WE DON'T BELIEVE WE CAN LIFT HEAVY WEIGHTS.
It’s understood that hormones have a great deal to do with this phenomenon. Men are more likely to let the “angry man” come out, due to higher levels of testosterone. But that is only a small hurdle that we can easily mount. Why does estrogen have to equal wimpiness? Why is my angry man so dominant? I’m sure I don’t have more testosterone than the average female. I enjoy shoe shopping just as much as swinging kettlebells!
The issue is not purely physical or biological; it originates in our psychology. It is not our physical strength that is lacking, rather our mental strength that holds us down. Despite how far we have come in this society with regards to women’s rights, our media still fervently contributes to the stereotypical gender roles that convince women to be mentally weak and void of any competitive nature.
If you don’t believe me, just pick up any mainstream women’s fitness magazine on the market and you’ll learn how to “melt away the fat without sweating” and “tone your trouble zones.” You’d be hard pressed to find an article encouraging women to seek out physical and mental strength for the sake of empowerment. Telling women to suck it up and quit whining wouldn’t exactly sell magazines, would it? Not to mention, ordering our female clients to “man up” isn’t very good for business.
But we do need to man up. We need to put a ban on whining and complaining, and take serious steps towards developing an intrinsic desire to be powerful in mind and body. Athleticism is not just about physical feats, or aesthetic goals. It’s about creating a strong inner self and gaining a sense of satisfaction and empowerment from our bodies’ capabilities.
The human body is a magnificent machine, capable of incredible feats that go far beyond what most women attempt to achieve. We can achieve greatness, only if we realize how relevant this is to our sense of self. I have trained many women who lacked confidence and a strong sense of commitment prior to their training. However, if at some point during their journey I am able to empower them even slightly, there is something to be gained from that. I am continuously amazed at the amount of worth that they gain from even the simplest physical achievement. Once the mental barrier has been crossed, confidence and self worth tends to flood in. Because once you start to achieve incredible things-such as bodyweight pull-ups, heavy dead lifts and flawless get ups, you start to realize that you can do just about anything.
There is something to be said about a strong, efficient female. We move with grace and confidence, and we carry our strength with humility. Strength and confidence in the gym directly translates to the same virtues in other aspects of life.
I am incredibly humbled to find myself in a position in which I can motivate and empower other females to find that ever-important sense of self worth through physical accomplishment. I encourage every woman to find their inner beast, and help bring out the same in others. So let’s get tough girls-not for the sake of our muscles, but the sake of our minds. Let’s train like men-especially because we’re women.
Dragon Door publications
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