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Open Sky Fitness : Workout Program | Fitness Tips | Weight Loss Tips | Healthy Lifestyle | Lean Muscle | Personal Trainer

Rob & Devon Dionne have been in the health and fitness world for over a decade. Devon is a Holistic Nutrition Counselor and GYROTONIC® Instructor. Rob is a certified personal trainer with NASM, holding advanced certification, CES, PES, MMA, and Weight Loss Specialist. He's also a level 1 Crossfit Instructor. This husband and wife team redefine what it means to be healthy in this fast paced, hectic world we live in. The Open Sky Fitness Podcast is perfect for men and women who are trying to get back in shape after neglecting their health after years of focusing on their jobs or building a family. Remember what it was like when you were 20 years old? Diet and exercise wasn't a thing. If you worked out for a few days or stopped eating cheese burgers for a week, you'd drop ten pounds. Too bad we can't live in that reality forever. Welcome to life after 30. Rob & Devon would like to help you find the right path for this moment in your life. We don't believe in going on a diet. We don't believe there's only one way to achieving the body you want. We do believe in creating a lifestyle that allows you to have the best of both worlds...eating delicious food and being healthy at the same time. It is possible. Just listen to our show and you'll see! If you have questions you'd like us to answer on our show or via email, feel free to contact Rob. If you'd just like to write us a letter and give us your feedback, we'd love that too. Send everything to Rob@OpenSkyFitness.com Thanks for listening! Enjoy the show.
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Now displaying: Category: nutrition
May 22, 2018

The constituents taken by food directly from the biological environment may have different effects from those formulated through technic, logic processing. Either way, the health benefits are likely to be determined by your total diet.- 'Food synergy: an operational concept for understanding nutrition' from The American Journal of Clinical Nutrition

Click here for the entire show notes!

Please leave us a review at http://openskyfitness.com/review

Join our Open Sky Fitness Podcast Facebook Group!

Early sign up for our next 7 Day Paleo Reset

 

Many of the members in our and participants in the have been very curious to know more about vitamin supplements so we have decided to put together this episode with all of the up-to-date information that's currently out there!

Please know that these are just our recommendations and suggestions. Before making a decision about which vitamins and supplements you should or shouldn't take, always check in with your doctor first.

 

"You should always get as many nutrients as possible from your foods. To do that, you should focus on eating nutrient-dense, whole foods. Whole foods include grass-fed meats, grass-fed and pasture-raised dairy, and organic vegetables. Those foods are going to give you the most nutrients and bang for your buck vs. something like a bagel which has a ton of calories and no nutrients. However, there are instances and things happening in the world today that don't allow people from getting all the nutrients from food or they're facing other health issues and supplementation at this point is a good idea for them." - Devon Dionne

 

What You Should Discuss With Your Doctor

Before you take vitamin supplementation, you should meet with your doctor and do the proper testing if necessary to find out what you're deficient in when it comes to vitamins and minerals.

Here's what you should look out for or ask your doctor about:

  • Find a good, functional or integrative medicine doctor
  • Hormone panels
  • Vitamin panels
  • B12 testing
  • Inflammatory testing
  • cholesterol testing
  • sugar testing
  • vitamin d
  • homocysteine levels
  • Gluten sensitivity testing (Cyrex Array 3 test)

 

 

Suggested Vitamin Supplementation

 

"Really be your own advocate of what supplements you're taking and find companies that you trust. In 2015, it was discovered that 4 out of 5 of the top herb supplement brands that big name stores like Target, GNC, Walmart, and Walgreens were selling didn't contain any of the herbs they claimed their products had." - Rob and Devon Dionne

 

Some of the vitamin supplements that Devon uses and suggests include:

  • Vitamin D3
  • Vitamin K2
  • Vitamin A (maybe)
    • Can cause problems if you're low in Vitamin D
  • B 12 (especially if you're a vegetarian)
  • Magnesium
  • Vitamin C
  • Fish oil
  • Probiotics

 

Vitamin Supplement Brands We Recommend

Here are several brands that Devon uses and highly recommends:

  • Pure
  • Bio-Pure
  • Twin Labs
  • Life Extension
  • Garden of Life
  • Designs by Health
  • Thorn
  • Nordic Naturals

 

 

Being Cautious: Vitamins & Supplements to Avoid

 

"The reality about multivitamins and even pre-natal pills is that they have a lot of Vitamin A, E, calcium and other supplements that we don't recommend you take unless you're deficient. Some people think that more is better when it comes to vitamins and supplements but it's actually the exact opposite. More is not better and it can possibly lead to issues over time." - Devon Dionne

 

These are vitamins and supplements that we should be cautious about or avoid.

  • Vitamin E
  • Folic acid
  • Beta-keratin
  • Vitamin A
  • Vitamin B6
  • Calcium
  • Iron
  • Selenium
  • Iodine

 

Natural Foods That Have Vitamins & Minerals

If you are able to consume natural foods that already have plenty of vitamins and minerals, then you shouldn't consider vitamin supplementation. To have a healthy body, we highly suggest eating these whole foods. Plus, you'll receive more nutrients from them than you would with lab created supplements:

  • Calcium - sardines, milk, yogurt, tofu
  • Folate and folic acid - spinach, lentils, beef liver
  • Iron - oysters, turkey, pumpkin seeds, arugula, meat
  • Omega 3 - salmon, sardines, flax seeds, walnuts
  • Vitamin A - sweet potatoes, spinach, carrots, cantaloupe, tomatoes
  • B6 - chickpeas, salmon, chicken breast
  • B12 - clams, beef liver, trout
  • Vitamin D - yogurt, salmon, tuna
  • Vitamin E - peanut butter, almonds, sunflower seeds

 

 

 

 Join Our FREE 7 Day Paleo Rest

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link. 

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

 

We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30 Check out last week's show: OSF 201 with Wade Lightheart: Bodybuilder Nutrition - Optimize Your Digestion

8:00 Why we love our sponsor, ButcherBox, so much and how it can make eating healthy so much easier and cheaper.

5:40 About taking vitamins and supplementation

6:00 Why supplementation isn't a replacement for eating whole foods.

8:00 Obstacles people face and why taking vitamins and supplementation is a good idea in some cases plus why Devon took a holistic approach to eating whole foods and taking a variety of supplements to defeat her Lyme disease.

9:30 Why you should focus on whole foods first and then vitamins and supplements afterward.

10:00 The relationship between foods and vitamins during the digestion process.

12:00 Nutrients created in a lab vs. nutrients in whole, real foods.

13:15 Vitamin B19 - folate in natural foods vs. folic acid in supplements, the pros and cons of supplementation,  and which foods naturally have folate.

14:30 When supplementation is a great idea - gut issues, lack of vitamins in natural foods because of soil depletion.

15:00 The problems with soil depletion and its effect on the natural vitamins found in animals and organic foods.

17:00 The effects of importing foods from other countries, GMOs, and cross-breeding fruits and vegetables.

18:30 Why water depletion can affect our bodies and the benefits we used to receive from natural water including magnesium.

20:50 How low-calorie diets can keep you from receiving the vitamins and you need and why that's a good moment to do supplementation.

21:10 Why you want to do vitamins and supplements as you age or are taking more medicines. Plus benefits to taking them if you work out constantly, are stressed out or are around a lot of toxins.

21:50 What's the deal with brands labeling their packaged foods as being formulated or fortified with an assortment of vitamins and minerals?

26:20 What supplements Devon uses and why she recommends Magnesium as well as Vitamins D3, K2, C and possibly A.

27:00 Why we might be taking different vitamins and supplements in the future than we are now.

37:50 What vitamins we should be cautious about or avoid.

44:25 Multivitamins - are they actually beneficial? What about pre-natal?

46:00 Watch out for certain bodybuilding supplements and protein shakes plus which ones we recommend taking.

52:00 The warnings you need to know about combining vitamins and medication.

54:00  What foods can you eat that will give you the same benefits as vitamins and supplements?

57:20 Any other problems with supplements that we should know about.

59:40 Trusted sources you can look into about different vitamins and supplements.

1:00:00 Vitamins and supplement brands that Devon uses that are also trusted by integrative and functional medicine doctors.

1:01:40 What you should look out for or ask your doctor about.

1:06:50 Closing comments with Rob and Devon

1:06:55 Sign up starting June 18 for our next Sky Fit Challenge!

1:08:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading episode 202! We hope you have gained more knowledge on how to be a healthier you.

May 17, 2018

Our society’s methods for losing weight are bonkers. Starvation diets, low-fat diets — none of them really work on an extended basis, and some of them could be making us sicker.

Our #TBT guest this week is Jonathan Bailor who spent 10 years doing intensively researching the diets we try and why they tend to fail.

Click here for the original show notes!

Please leave us a review at http://openskyfitness.com/review

Join our Open Sky Fitness Podcast Facebook Group!

Early sign up for our next 7 Day Paleo Reset!

 

May 8, 2018

This week, we brought back original OSF Podcast cast members, Alek Lev and Jeff Meacham back for the 200th episode! Now that Devon and I are expecting a baby girl soon, we wanted to talk to Jeff and Alek (who both have two children) about how they look after and raise their family.

 

Click here for the full show notes!

Please leave us a review at openskyfitness.com/review 

Join Our Open Sky Fitness Facebook Group!

Sign up for the next 7 Day Paleo Reset!

 

Specifically, we'll be discussing the following in this episode:

  • How Open Sky Fitness got its start with Rob, Jeff, and Alek.
  • Generational Nutrition: how Jeff and Alek connect with food now compared to in the past when their parents made the rules.
  • The struggles they still face from time to time with nutrition.
  • What life is now like as parents and raising children.
  • How they juggle their own health and their family's health
  • What they do to share their own health philosophies and encourage healthy habits with their children.
  • Sleep training hacks and other parenting tips.
May 1, 2018

"The beauty of Keto from a lifestyle, intuitive, instinctive eating perspective is that you're much more in tune with what your body actually needs. When you eat carbohydrates, your insulin spikes and your glucose levels are all over the place not to mention your brain is triggered to eat more food even if your body doesn't necessarily need more food. Whereas with Keto, you're much more in line with your body and you have a much more stable baseline for your glucose and insulin so you know when you're hungry and you know when you're full and you're able to intuitively self-regulate how much you eat." - Robert Sikes 

 

In this week's episode of the Open Sky Fitness Podcast, we had Natural, Pro Ketogenic Body Builder, Founder of Keto Savage, Creator of The Keto Brick, Author of Keto-Adapted Performance Manualand the Host of the Keto Savage Podcast, Robert Sikes to talk about the Ketogenic diet, meal prepping, and how he's overcome various life obstacles. His mission is to help you apply the Keto Diet to your in lifestyle to help you achieve your health goals. He has been following the Ketogenic Diet continuously for the last 3 years both during the bodybuilding season and in the offseason.

Solutions to Mindless Food Cravings

We also received a question from our Open Sky Fitness Facebook Group: What do you do if you're bored and you find yourself mindlessly craving bad foods? We received so many different great answers from our community members and that's one of the best parts about being a part of this group; we all reach out to support one another whether we have a question, we're struggling with something, or we want to share a milestone achievement.

Some of the answers to the question, What do you do if you're bored and you find yourself mindlessly craving bad foods? include:

  • Meditation
  • Pre-cut veggies
  • Apple slices with almond butter
  • Waiting later in the day to eat lunch
  • Drinking water to fill up your stomach
  • Apple cider vinegar
  • Kombucha with spirulina
  • Go for a walk, stretch, or do something physical
  • Have something bitter rather than sweet such as dandelion tea or ginger tea
  • Seltzer water

 

What Does the Ketogenic Diet Work?

According to Robert, the Ketogenic Diet is a natural process in your body that converts fat, oxidation, fasting techniques via a process called Ketosis that allows your body to burns fat and produces ketones to power the brain and other bodily functions. Essentially it's just an alternative fuel source that burns glucose as our main source of energy.

 

Keto Savage Introduction

https://www.youtube.com/watch?time_continue=1&v=L1bHS20rKw0

 

What Foods Are Included in Keto?

Whether you're vegan, vegetarian, or cannot tolerate some foods such as dairy, there are various different foods that belong the Ketogenic Diet including:

  • Saturated Fats
    • Grass-fed steak or bacon for example
  • Eggs
  • Avocados
  • Coconut oil
  • Olive oil
  • Avocado oil
  • Salmon
  • Canned sardines with olive oil

 

Common Keto Diet Mistakes

"Once you understand the basic principles of Keto and you're careful about the ingredients in food, it's pretty simple to adapt it to your life." - Robert Sikes

 

Some common mistakes that Robert sees people make include:

  • Sometimes they don't take necessary sodium and potassium supplements when they start the Keto diet in order to help with the Keto flu.
  • People are focusing on counting net carbs more than total carbs and it should be the opposite.
  • Companies are selling these "Keto bars" that just have a ton of processed carbs and people should actually avoid eating them.
  • Those on the Keto Diet should supplement with vitamin D and creatine.

 

Robert's Homemade Fat Bomb, The Keto Brick

Tired of not being able to carry around fat bombs because so many have to stay refrigerated until ready to be eaten, Robert came up with his own homemade fat bomb which he calls, The Keto Brick.

The Keto Brick includes 1,000 calories with 90 grams of fat, 31 grams of protein, and 16 grams of carbs of which 12 are fiber and is made up of natural ingredients so that it has a chocolate mocha taste to it:

cacao butter,  MCT oil powder, sea salt, and vegetable-based protein powder.

  • Raw Organic Cacao Butter
  • Vegetable-Based Protein
  • Pure MCT Powder
  • Ground Flaxseed
  • Raw Organic Caco Nibs
  • Ground Coffee Beans
  • Pink Himalayan Salt

 

Do You Want a Keto Brick?

https://www.youtube.com/watch?v=dADsrfrdy1o

 

About Robert Sikes

Robert Orion Sikes is a lifetime natural competitive bodybuilder, nutrition and training consultant, and life enthusiast. He has experimented with some variation of all popular performance diets to find what is and isn’t effective. To influence his work, he has read hundreds of medical research papers, consumed hours of podcast audio, and tested these methods on numerous clients. He has battled with eating disorders, obsessive-compulsive disorder, and total frustration as a result of bad information about mainstream dieting methods. He has won his class in every natural bodybuilding competition he has entered. He is working towards his pro-card in 2017 while on a ketogenic diet. Robert received his bachelor's degree at the University of Arkansas for business management in 2014. His first competition was in 2012. His clientele includes professional natural bodybuilders, CEO’s, the Gold’s Gym Spokane membership pool, and recreational athletes who want to push their bodies to the limit and harness the power of ketones.

 

 

 Join Our FREE 7 Day Paleo Rest

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link. 

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

 

We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30 Check out last week's show: OSF 198 - Food Combining: Does It Actually Work?

2:40 About our guest this week: Robert Sikes of Keto Savage

4:00 A question from our Open Sky Fitness Facebook Group: What do you do if you're bored and you find yourself mindlessly craving bad foods?

11:00 What's the 411 on our 7 Day Paleo Reset? Find out how to join the next round!

13:00 Introduction to Robert Sikes

 

15:30 What the Ketogenic Diet is in a nutshell?

17:00 Robert's background story and why he began to be interested in bodybuilding.

22:30 What struggles he has faced including OCD and what images he used to put in his mind while lifting.

25:30 How his former thought processes about success affected his personal relationships and how that changed once he moved to Washington state and met his future fiancée, Crystal.

32:30 The most common, standard preparation for bodybuilding competitions in terms of nutrition and why he doesn't follow it.

34:20 How he discovered the Keto prep was something that was working for him.

36:30 Even though he wasn't fully following the Keto diet, should people fully follow the Keto diet for full results?

37:10 What is the macronutrient profile for the Ketogenic Diet?

38:20 How many calories does he consume in the offseason and for prepping before competitions.

41:10 Does the average person need to be so strict with the Ketogenic diet to live the kind of lifestyle that he has?

42:00 Is there a way to live a Keto lifestyle without having to consume dairy?

 

44:40 What are common mistakes that people make when they go on the Keto diet?

 

45:40 Will processed oils like canola oil or soybean oil affect your results or just blood markers?

46:30 Does he have any problems when he eats out? How he makes eating out at restaurants more Keto-friendly for himself.

47:45 His favorite homemade 'fat bomb,' The Keto Brick.

 

49:20 Supplements - what should be taken?

51:40 How he works with clients to help them learn how to cook food.

53:30 What nutrition habits his family has compared to what he wants to eat with Keto.

42:50 What are some examples of what people can eat while following a Ketogenic diet.

50:00 His relationship with his family and what they think about the Keto diet.

1:10:00 Closing comments with Rob and Devon

1:10:50 Reminder that you're invited to sign up for our next FREE 7 Day Paleo Reset!

1:11:40 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading episode 1978 with Robert Sikes: Ketogenic Lifestyle: How to Start and Maintain It! We hope you have gained more knowledge on how to be a healthier you.

Apr 24, 2018

On this week’s podcast, we’ll be going over the popular debate going on about food combinations and whether or not this theory actually works.

Many people believe that combining certain foods can help ease digestion. They think that food can have different digestive timings and you have to pay attention to that so that it does not hinder the digestion process.

On the other hand, Devon and I have some different theories. We’ll be looking at both sides of the debate and go over the following:

  • What various sources say about food combining and whether they think it’s legit or not.
  • Different “food combining rules” – what we agree and disagree with.
  • How certain food combinations actually help with nutrition absorption.
  • When the best time to eat fruit is and when you shouldn’t eat it.
  • What studies have found out about food combination principles and balanced nutrition for weight loss.
  • Food combing and autoimmune disease.
  • Why there’s no need for the alkaline diet.
  • What other factors are beneficial to absorbing nutrition besides food combinations

 

Click here for the entire show notes!

Please leave us a review at http://openskyfitness.com/review

Sign up for our next 7 Day Paleo Reset!

Join our Open Sky Fitness Group on Facebook!

Apr 19, 2018

In this #TBT episode, we're sharing our episode on convenient foods and meal prep hacks! This is the perfect episode for you if you live a super crazy lifestyle, want to cook healthier for yourself and your family, or just want some healthy snack substitute ideas. 

While we were manually renovating some apartments, we were incredibly busy and so these hacks really helped us stay healthy and keep up with our nutrition goals. 

Click here for the original show notes!

Please leave us a review at http://openskyfitness.com/review

Join our Open Sky Fitness Podcast Group on Facebook!

Sign up for the next Sky Fit Challenge starting April 23!

Apr 10, 2018

Grains and legumes can be super tricky to add to your diet. First of all, based on your dietary needs, you may or no may not be able to consume them. Then, there is a right way and a wrong way to include them in your meals. It takes time, preparation, and organizing your life around it, but have no fear because we'll cover all of that for you in this episode.

In addition, Devon researched the healthiest cultures around the world and not only how they prepare their grains and legumes, but what other foods make up the majority of their diet and what kind of lifestyle they live that aides them in living to be over 100 years old.

Specifically, we'll talk about the following places:

  • Icaria
  • Okinawa
  • Japan
  • Singapore
  • South Korea
  • Iceland

If you do have an autoimmune disease, IBS, SIBO, Celiac disease, or Crohn's disease don't include grains, pseudo grains, or legumes to your diet at any cost. 

 

Click here for the entire show notes

Please leave us a review at http://openskyfitness.com/review

Join our Open Sky Fitness Podcast Facebook Group

Sign up for the next Sky Fit Challenge starting April 23

Mar 29, 2018

Learn about the origins of the Paleo diet and Dr. Cordain's research; what are some of the myths about Paleo vs. the true facts; and most of all, how Paleo compares to other diets such as a Plant-based diet or the low-carb Ketogenic Diet. I could’ve gone on an on talking about the Paleo Diet with Dr. Cordain in this interview!

Click here for the full show notes from the original episode

Please leave us a review at http://openskyfitness.com/review 

Join our Open Sky Fitness Podcast Facebook Group

Sign up for our Transition Challenge for the Sky Fit Challenge OR Sign up for the SFC starting on April 23, 2018!

Mar 27, 2018

Probiotics, Enzymes, hydrochloric acid (HCl) and why they're important for our digestive system. - Naturally through foods or with supplementation.

On this week's episode, we are giving our full attention to the digestive system and teaching you all that you need to know about it and how to take care of it. By the end of this episode, you will be fully equipped with the knowledge of how different foods can negatively affect your gut and what you can do to both heal and support your gut back to good health.

By taking a close look at probiotics, enzymes, and hydrochloric acid (HCl), we will cover the following areas:

  • Diet - nutritious foods that will support your natural gut microbiome
  • Finding the root cause of your gut problem
  • Supplements that will help your body heal

 

Click here for the entire show notes

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Sign up for the next Sky Fit Challenge starting April 23, 2018!

Mar 15, 2018

Check out the show notes from the original podcast episode with Mary!

Please leave us a review at http://openskyfitness.com/review

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Sign up for the next Sky Fit Challenge starting in April 2018!

 

On this #TBT episode of the Open Sky Fitness Podcast we look back at our interview with Paleo Chef, Mary Shenouda.

Mary shares her views on the Paleo diet and how it can evolve to work for anyone. We find out how changing your diet can literally save your life, how eating bacon can help you drop 30 pounds and why actors are douche bags.

If you’d like to check out what Mary is up to, go to her website, www.PaleoChef.com or follow @paleochef on Instagram and Twitter. If your interested in picking up an awesome cookbook, check out Summer Eats.

Mar 13, 2018

Click here for the entire show notes

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Sing up for the next Sky Fit Challenge happening April 2018

 

On this episode of the Open Sky Fitness Podcast, we're giving our full attention to one of the three macronutrients along with carbohydrates and fats: PROTEIN. No matter your stance on nutrition (whether you're Paleo, Keto, or Vegetarian), we can all agree on one thing - You should never drastically lower your intake of proteins.

In this episode, we'll discuss the following topics and teach you all you need to know about the following proteins:

  • How much protein you should consume every day.
  • What proteins are made up of and why we need them to help keep our body functioning. 
  • Foods that have the highest content of protein and which ones are the best sources.
  • Differences in protein supplements - Protein Concentrate vs. Protein Isolate.

We'll also uncover several different sources of protein including:

  • Meat
  • Plants
  • Whey
  • Casein
  • Supplements
  • Branch chain amino acids
  • Egg 
  • Collagen
  • Insect 
Mar 8, 2018

Click here for the original show notes from the episode, How to Get to Ketosis. 

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About this #TBT episode:

Rob and Devon talked with their friend and Ketogenic Diet expert, Kristen Mancinelli. Not only is she highly knowledgeable about Ketogenic, but Kristen also has a solid background in Paleo and has written about both diets in various publications.

Kristen shared a lot of great information on the Open Sky Fitness podcast this week. Share shared her own experience with the Ketogenic Diet; what it was like to reach the stage of Ketosis; how many carbs a person should take in on a daily basis; and what are the right and wrong foods to eat while on the diet.

We were also able to answer some of our listeners’ questions about the topic such as: Can an athlete or active person follow a Ketogenic Diet? and Can you follow a Ketogenic Diet with a busy schedule and still try to consistently workout? Can carbs be included?

Mar 6, 2018

Click here for the entire show notes!

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This is a very special episode of the Open Sky Fitness Podcast. Recently, one of the members of our Open Sky Fitness Podcast Group on Facebook, Jen Shipp, shared that she has lost 150 pounds over the last two years and we really wanted to share her story with everyone.

You'll be so inspired by Jen's story and discover why it's not so complicated to live a healthier lifestyle after all and it doesn't have to be as complicated as what big diet brands are selling you. 

Before Jen shares her awesome story, Devon and I discussed the various different types of olive oil and what's the difference between light, pure, virgin, and extra virgin. Plus, you'll find out whether or not what you're buying at the store is the real deal or not.

Mar 1, 2018

Click here for the original episode's show notes

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Sign up for the next Sky Fit Challenge starting on April 23, 2018

 

Without even realizing it, our eating habits may have been passed down to us from our grandparents and parents. What we ate as a child and maybe even now can go generations back. Fortunately, we have the awesome opportunity to stop the poor nutrition pattern and transition into making healthier choices.

In this episode of the Open Sky Fitness Podcast, Rob and Devon discuss generational nutrition. Children pay a lot of attention to what their parents do including what they eat and their relationship with food. Today, Rob and Devon explore how parents can be a positive or negative influence on their child’s future eating habits. However, parents also have to ability to improve their family’s health. Learn what simple changes parents can make to help the entire family become healthy and how to teach their child to make good choices.

Feb 15, 2018

Read the show notes from the original podcast episode here!

Please leave us a review at http://openskyfitness.com/review

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Sign up for the next Sky Fit Challenge!

 

On this #TBT episode, we're discussing the myths about calorie counting by taking a look back at OSF Episode 133 - Should I Count Calories? Why or Why Not?

https://apple.co/2DQE82P

Discover whether or not it's really worth it keep track of your calories. Or maybe there's a better way for you to continue your health progress?

Devon and I will take you step by step through the benefits and disadvantages of counting calories. If you have any further questions about it or want to learn what steps you can take to get healthy, feel free to send us a message!

Jan 30, 2018

Click here for the show notes!

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Two weeks ago, Devon and I talked about Periodization: Creating A Strategy For Your Next Fitness Challenge in Open Sky Fitness episode 184. In that episode, we focused more the physical fitness aspect of periodization and this week, we’re talking about nutrition and how to eat to get the most out of your Macrocycles, Mesocycles, and Microcycles.

Exercise is one way to get into shape, but you won’t get the results you want without nutrition either. 

If you’re training for a fitness competition, you gotta focus on the amount of macronutrients you intake and it’s the same if you want to get into shape with a periodization plan. To learn more about macronutrients and eating right for a fitness competition, you can learn a lot from last week’s podcast OSF 185 with Paul Revelia: The Building Blocks of a Muscular Physique in which he explains how to become a natural bodybuilder.

There are 5 Phases of completing a Periodization Plan with nutrition:

  • The First Phase – Beginning/Transition Phase: Clean Up Your Diet
  • The Second Phase – Building Up Lean Body Mass: Which Foods to Eat and Which to Avoid
  • The Third Phase – Leaning Out: Greater Focus on Specific, Nutritious Foods
  • The Fourth Phase – The Peaking Mesocycle Phase: Preparing for a Fitness Competition
  • The Fifth Phase – The Recovery Mesocycle Phase: Continuing Your New, Healthy Lifestyle
Jan 18, 2018

Click here to listen to the full OSF 123 Episode - Hot Topics: Gluten and Sugar

Please leave us a review at http://openskyfitness.com/review

We’ll be releasing new podcasts episodes on Thursdays that discuss previous episodes we’ve done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won’t just be regurgitating the same information over again. Since we began this podcast, there’s so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we’ll really just be going deeper into your favorite topics!

Nov 7, 2017

Check out the show notes here!

Please leave us a review at http://openskyfitness.com/review

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When it comes to the fate of the world we live in, we play a huge role. Depending on how we treat our environment today, that will determine how we will live in the future.

Something that we do have control over is how we grow and distribute food via different farming techniques. Unlike industrial farming, sustainable farming gives us food that comes from farming techniques that product the environment, public health, human communities, and animal welfare.

On this week's episode, Devon and I share how industrial agriculture is harming the earth and how sustainable farming can help us reverse those effects and beyond to grow and flourish as a society.

Be mindful of what you eat; think about where it's coming from and how was it transported to you.

Sep 12, 2017

 

Click here for this episode's show notes! 

Please leave us a review at http://openskyfitness.com/review

 

Check Out Our Elimination Diet

Food Shopping List!

 

"The more strict you are with the elimination diet, the better. If you're not quite sure if something should be on your list of things to eat, then don't eat it during this time period." - Rob Dionne

 

 

 What is an Elimination Diet?

 

"A lot of people see diets as something that they have to do for the rest of their lives and that's a really daunting thought for them. However, with the elimination diet, it allows you to figure out everything that you need to eat in order for your body to function properly and it only takes 6-8 weeks." - Rob Dionne

 

On this week's episode, Devon and I are giving you the full 411 on elimination diets. But what even is an elimination diet? For starters, it's actually not much of a diet. It's more of a short reset period during which you can discover which foods you should eat and which ones you should avoid.

In a nutshell, you eliminate any foods that can potentially cause problems with your body and then add them back in one at a time to assess the issues that occur or don't occur.

While  you do an elimination diet, you'll want to make sure your health is good shape: no stress, easy workouts, spend time with friends and family, and get plenty of sleep.

Discover which foods you can digest, ones that cause allergies, or what foods are sensitive to your body.

How Long Does and Elimination Diet Take?

An elimination diet typically takes 6-8 weeks to fully complete, but it may take some people more than 8 weeks. On the bright side, you'll have so much great information about your body by the time you wrap up the diet.

Which Types of Elimination Diets Exist?

There are different kinds of elimination diets that are more strict while others are more easy going. Some elimination diets include:

  • Low FODMAP Diet
  • Paleo
  • Whole 30

 

Why Do an Elimination Diet?

 

"You don't have to be unwell to do an elimination diet. You can be totally healthy, but you feel there's  some improvement you can make with your health. If you're having a hard time losing weight, this could be good for you."  - Rob Dionne

 

If you have the following reoccurring symptoms that just don't seem right or normal, it could be a sign of poor nutrition health:

  • Diarrhea
  • Constipation
  • Gas
  • Bloating
  • Stomach pain
  • Acid Refulx
  • Foggy mind
  • Irritabilty
  • Chronic migraines
  • Chronic fatigue
  • Uncontrollable weight gain
  • Difficulty losing weight
  • Insomnia
  • Exhaustion
  • Can't sleep well
  • IBS
  • Skin problems:
    • Acne
    • Eczema

If you ignore them, they can lead to worse problems like autoimmune disease, rheumatoid arthritis, Hashimoto's Disease, or a leaky gut.

 

 

How to Start an Elimination Diet

 

"You can spend so much money on blood, genetic, or allergy tests, but the elimination diet is a really simple, inexpensive way to find out what works for you. It's less scientific, but more detailed for the individual." - Devon Dionne

 

Begin an elimination diet by getting rid of any potential foods that can harm your body for 3-5 weeks. If there are any foods that you suspect are giving you health problems, be sure to include those.

It might sound strange, but there can even be different fruits or vegetables like night shades that can also be causing you to have individual health problems. In general, night shades do have a lot of great benefits, but they can also cause health problems for some people.

 

 

Reintroducing Foods Back Into Your Diet

After 3 weeks, you can begin to reintroduce foods one at a time. Choose one food, eat a serving of it and then wait for 3 days to see any side effects before adding that food back into your diet.

If you experience any side effects, that's a sign that your body doesn't like that particular food and we don't recommend you continue to eat them.

Add back in foods that were the most important to you first or foods that provide the most nutrition the quickest:

  • Seeds
  • Nuts
  • Eggs
  • Nightshades
  • Shellfish
  • Dairy
  • Legumes
  • Grain
  • Caffeine

Any Downsides or Risks?

There shouldn't be any downsides or risks, but there can be if you have diabetes. When in doubt,  you should go see a doctor or even a naturopathic doctor who's familiar with elimination diets.

Don't do it with your children because it could affect their growth and development. Also, certain people might have extreme reactions once they've reintroduced these foods back into your diet. Allergies, migraines, and acne for example.

Contact an expert or a dietitian that specializes in elimination diets if you're worried about it.

 

 

Share Your Favorite Healthy Recipes!

 From breakfast to dessert, send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

We thought it would be a fun idea to gather all of our favorite recipes simply for the sake of sharing them with each other. We won't be selling this book of recipes. Rather, we just want to compile a list of them to share with each other.

All you have to do is:

  • Choose your favorite recipes
  • Send it to us in the Facebook group and include:
    • The source where you found the recipe i.e. book, online, magazine
    • A couple of sentences about yourself.
    • Use the hashtag: #OSFcoobook to help us easily find your submission!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

3:35 Check out last week's episode - OSF 165 - Nagina Abudllah: How Spices Can Kick Start Your Weight Loss

5:00  Send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

6:40  Sign up to do one-on-one coaching with either Rob and Devon!

8:20  Today's topic: The Elimination Diet

10:20  Why should someone consider doing an elimination diet?

18:00  How to Start an Elimination Diet

23:10  Elimination Diets for Vegetarians

23:45  A Paleo Approach to the Elimination Diet

30:00  Foods that you should avoid for the elimination diet

36:00  The process of reintroducing foods back into your diet

39:35  Adjusting your lifestyle along with the elimination diet

43:00  Any downsides or risks to the elimination diet?

45:30  Shopping and meal prepping for the elimination diet

47:00  Final tips and advice for the elimination diet

48:50  Closing comments with Rob and Devon

49:55 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 166 - Elimination Diets: Lose Weight and Change Your Diet for Life! We hope you have gained more knowledge on how to be a healthier you.

 

Sep 5, 2017

Get Nagina's Bonus here! MasalaBody.com/OpenSkyFitness 

Full Episode Show Notes Here

Check out the Open Sky Fitness Facebook Group

Please leave us a review at http://openskyfitness.com/review

 

Spice Up Your Life with New Recipes!

 

"I turned by health around by first focusing on food because that alone is 80% weight loss. Focusing on nutrition helped me to make the largest impact on my health." - Nagina Abdullah

 

 From breakfast to dessert, send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

We thought it would be a fun idea to gather all of our favorite recipes simply for the sake of sharing them with each other. We won't be selling this book of recipes. Rather, we just want to compile a list of them to share with each other.

All you have to do is:

  • Choose your favorite recipes
  • Send it to us in the Facebook group and include:
    • The source where you found the recipe i.e. book, online, magazine
    • A couple of sentences about yourself.

 

 

Improve Your Health With 3 Simple Spices

 

"I realized that I needed to make a shift right away because the mom that I wanted to be was not the mom that I was that day with no energy, back pain, and feeling lethargic. I knew that my kids were going to need more energy from me." - Nagina Abudllah on why she decided to change her life around.

 

In this episode, I had an awesome conversation with the mind behind Masala Body, Nagina Abdullah. We talked all about her health transformation as a busy mom and holding down a full-time career. How did she do it? By first focusing on following a nutritious diet and then hitting the gym to add strength training to her schedule.

The biggest takeaway that I took from our interview was the fact that spice can have such a positive impact on our overall health. We talked about three spices that I'm sure are already stored in your kitchen cabinet:

  • Cinnamon
  • Turmeric
  • Cumin

Since she began her own health fitness journey, Nagina has seen drastic results and is now sharing her success with the world. Through Masala Body, she's helping busy, ambitious women from all over to lose weight through the power of spices as well as meal planning.

At the beginning of this episode, Devon and I also shared some of our favorite foods and recipes for pre-workout and workout to give you an extra boost.

Bonus Gift from Nagina!!!

Visit MasalaBody.com/OpenSkyFitness to get special bonus from Nagina herself. To all of our Open Sky Fitness Podcast listeners, she's providing us with a Sweet Spice Cheat Sheet and a Recipe E-Book with 7 Spicy Recipes to Spice Off 7 Pounds!

 

Weight Loss Hacks with Simple Spices

 

"Spices ease the process for eating healthy, losing weight, or gaining muscle. It just makes it easier." - Nagina Abdullah

 

Cinnamon - The Sweet Spice

With cinnamon, you can cheat your way to skinny with this sweet spice.

According to Nagina, cinnamon is great for morning or afternoon slumps to give you some stabilized energy and reduce your blood sugar.

Add 1/4 teaspoon of cinnamon to smoothies or sprinkle some on top of coffee or tea. You don't need a ton to experience its full effect.

 

Turmeric - The ancient, wonder spice

Not only has turmeric been around forever, but it's also a great weight loss hack. You can reduce inflammation in the body by just adding 1/2 to 1 teaspoon throughout the day to give yourself the full benefits.

It's good to mix with black pepper because it dramatically increases the absorption of turmeric in the body by 2,000% and even more.

Consume it after a post workout because your muscles are sore and you need to relax your muscles. You can add it to eggs, smoothies, and protein shakes.

 

Cumin - Burn 3x as much fat

Cumin has been proven to help burn up to three times as much body weight in a person's circumference. Better yet, cumin is tasty in so many different recipes. You can added it to any fish or meat dish to give it a great smoky taste.

Nagin's favorite mix is combining cumin with sea salt, an pepper for a barbecue rub. Add some cayenne pepper for more spice. 

Cumin is also great to try in:

  • Hummus
  • Guacamole
  • Egg salad

 

Skinny Spice #1

https://www.youtube.com/watch?v=CJzVm3t790I

 

 

Nagina's Meal Prep Hacks

Nagina's number one hack is to simplify your batch cooking.  You don't have to eat the same thing every day. Mix and match between several different options.

 

1 - Save Sunday for dishes that take a lot of time

Use Sunday or whichever free day you have to make the dish that takes the longest amount of time. However, make sometime that's also easy like 1-3 different side dishes such as a nutritious carb or something with protein.

Great side dishes can be:

  • Lentils
  • Beans
  • Quinoa
  • Eggplant
  • Brussel sprouts
  • Asparagus
  • Mushrooms

Roast the veggies in the oven with cumin, salt, pepper, and even cayenne if you wish. Use a slow cooker so that you can enjoy your day even more while the machine does all the work for you.

 

2 - Store Your Food in Glass Containers

Ditch the plastic and always store your meal prep foods in glass containers. That way your food will stay fresh for longer amounts of time.

 

3 - Cook easy protein during the week

If you want, marinate your protein meat (chicken, fish, pork, beef) on a Sunday so that you can cook it on a Monday.

Bake, saute, roast etc. all you want. This way, you don't have to do all of your cooking on Sunday and you can break up the process.

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:50 Check out last week's episode - OSF 164 - 11 Ways to Create Structure For a Crazy Schedule

2:10  About today's episode: The strategies you can use to get your health and fitness in order when you have a busy schedule

5:00  Send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

7:25  What pre-workout nutrition is good for us? What about post-workout nutrition?

20:30  Introduction to Nagina Abdullah

21:00  What is Masala Body and how did the blog get its start?

23:30  Why Nagina decided to start her program, Spice Yourself Skinny, and how it changed her life around.

28:30  What Nagina's daily life and energy was like before she focused on her health and fitness.

31:00  The logistics of how Nagina managed to cook, workout, have a full-time job, and care for her two children.

38:00  How can we properly add spices to our food?

40:50  How much protein does Nagina recommend for her clients?

42:00  The relationship between macro-nutrients and calories.

45:00  The top 3 spices to add to a diet and the benefits of each.

46:00 Cinnamon, the sweet spice

48:35  Turmeric, The ancient, wonder spice that's also a weight loss hack.

52:30  Cumin, one that can burn 3x as much fat with this spice

55:35  3 Steps to Healthy Meal Planning

1:04:40  How to connect with Nagina

1:06:20  Closing comments with Rob and Devon

1:10:35 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 165 with Nagina Abdullah: How Spices Can Kick Start Your Weight Loss! We hope you have gained more knowledge on how to be a healthier you.

Aug 22, 2017

Click here for the show notes

Join our OSF Facebook Group

Please leave a review at http://openskyfitness.com

 

The Inside Scoop on Gut Health

Gut health is a hot topic in the health and wellness industry right now so who better to turn to then Dr. Michael Ruscio himself! This is Dr. Ruscio's second time on the Open Sky Fitness Podcast and he had so much great information to share with us and answered a ton of questions from our Open Sky Fitness Podcast group  on Facebook.

Dr. Ruscio is a Functional Medicine Practitioner and the Lead researcher in current IBS study. He's also the host of his own podcast, Dr. Ruscio Radio and will be publishing a book on gut health later this year!

Before we get into our interview, Devon and I took some time to talk about which foods and drinks can cause us to feel drowsy and crash soon after consuming them. Some you might expect, but otherwise could surprise you! We'll list the foods and drinks at the end of this blog post.

 

Building a Healthy Gut

 

"The gut is so important because it's really the interface between the outside world and your body. When we swallow food, it's really the outside world passing through. We have to keep out bacteria, fungi, parasites, and more. What we consume can lead to problems in our immune system and cause inflammation." - Dr. Michael Ruscio

 

According to Dr. Ruscio, if you're already healthy and following a healthy lifestyle, digging deep and doing an investigation on your gut health is logical, good place to start to get to the next level of wellness. How so? Because so many problems are caused by poor gut health. So, by focusing on the gut, you can get to the root of so many different problems.

If you have an unhealthy gut, you may be experiencing the following symptoms:

  • Insomnia
  • Fatigue
  • Depression
  • High cholesterol
  • Low thyroid
  • Female hormone imbalances

 

"Are you still experiencing all these symptoms even though you've improved you diet and your lifestyle? If yes, then do a gut check." - Dr. Michael Ruscio

 

Small Intestinal Bacterial Overgrowth (SIBO)

A Small Intestinal Bacterial Overgrowth (SIBO) as similar symptoms to other digestive problems such as:

  • Bloating
  • Abdominal pain
  • Loose stools
  • Diarrhea
  • Acid reclux

However, there are also several non-digestive symptoms that are associated with SIBO such as:

  • Restless leg syndrome
  • Rosacea
  • High cholesterol
  • Hypothyroidism
  • High blood sugar

People who are overweight, depressed, have insomnia, or have Celiac disease can be possible candidates for SIBO. 

 

What Triggers an Autoimmune Disease?

 

"The small intestine harbors the largest density of immune cells in the entire body. This is why there is such a profound impact between someone's gut health and their immune system as well as autoimmunity." - Dr. Michael Ruscio

 

An autoimmune disease is defined as a disease in which the body's immune system attacks healthy cells.

Autoimmune diseases range from Hashimoto's and hypothyroidism to rheumatoid arthritis, Celiac, and Crohn's Disease. If not treated, an autoimmune disease can lead to skin conditions such as eczema and psoriasis as well as depression or damage the brain's health.

 

An autoimmune disease can be triggered by several factors.

Many autoimmune diseases develop because of early life factors such as genetics or a person's environment. Was someone born via a C-section or vaginal birth? Were they breastfed or given formula as a baby? Did they grow up in a hygienic city or at a farm or in a large city with lots of pollution?

 

As Dr. Ruscio stated in the interview, sometimes there are some things that are just out of our control and we have to do the best we can. Fortunately, there are things that we can do to stop or decrease the development of autoimmune disease:

  • Follow a healthy diet like Paleo
  • Take Vitamins; especially Vitamin D
  • Reduce stress
  • Heal infections

 

Where to Find the Best Help

 

Before seeking out professional help, you may be able to do some experimentation with diet lifestyle factors on your own. If you're not seeing any signs of improvement, then go visit someone who can help you.

To change your lifestyle, you can focus on trying the following:

  • Paleo diet
  • Low FODMAP diet
  • Specific carbohydrate diet
  • Vitamins
  • Vitamin D
  • Fish oil

 

Alternative Providers vs General Practitioner

Alternative providers are good at prevention and getting to the root cause, but not necessarily when it comes to screening major health concerns and providing patients with the medicine that they need to heal. We shouldn't ignore conventional medicine when we need it for early detection and management of disease.

See both as well as a functional medicine provider. Look for a general practitioner who has an open, objective mind to alternative medicine and won't just regard it as something bogus.

The price of each will depend on the tests and your insurance. However, according to Dr. Ruscio, getting the following done is a great start:

  • Gut screening
  • Breath test
  • Stool test
  • Blood panel

 

Finding a Functional Medicine Provider

Dr. Ruscio further discuses it in his podcast episode, How to Find a Good Functional Medicine Doctor, but you can check out the following websites and always do a complete check to see which program they've done. It's very important to have a complete idea of what they've studied and what their background is to make sure they're a good match for you:

 

Sneaky Foods That Make Us Crash

 

"Processed foods like high carbs don't give the body a lot of nutrients. Therefore, the body has to use all this energy to break down and digest processed foods, but then that process isn't giving the body any nutrients to create more energy. When you eat processed foods, you start to deplete your body and you don't have the nutrients to recover it." - Devon and Rob Dionne

 

Bad, Fatty Foods

We can expect to experience a huge energy crash when we eat:

  • Pizza
  • French fries
  • Buffalo wings (fast food, not homemade)
  • Fried fish
  • Any type of fried food

 

Popular Breakfast Foods

Processed foods that everyone eats for breakfast and they don't think they're negatively affecting their bodies:

  • Pancakes
  • Bagels
  • Toast
  • Muffins
  • Pastries
  • Cereal
  • Smoothies
  • Sugar bomb coffee drinks like:
    • Lattes
    • Macchiatos
    • Frappuccinos

 

Sugar Bombs

Like highly addictive drugs, sugars give you a spike of energy and then you crash afterwards. While we're consuming it, we feel amazing, but then we just end up crashing and feeling worse than before grabbing that piece of candy or smoothie from Jamba Juice.

Sugary drinks that we think are healthy or okay to consume but truly aren't include:

  • Fruit smoothies
  • Vegetable smoothies with 3-4 different fruit juices
  • Juices with tons of fruit

Why are fruit smoothies juices so bad for us? Because we're just getting the sugars and not the actual fiber. If you do a vegetable juice, make sure it's celery or cucumber based juice. If it tastes super sweet, it's probably not good for you. You can add lemon juice or ginger to give vegetable juices a tasty flavor.

 

Caffeine and Energy drinks

Of all coffee and caffeinated drinks, energy drinks like Red Bull and Monster are the worst. They have different chemicals that are used to trigger caffeinated response that pump your adrenals until you feel like you have no energy left.

If you're going to drink coffee, then try to add coconut oil or drink Bulletproof coffee so that you don't have a huge spike of energy, it's easier to digest, and experience a natural energy lift for a longer period of time.

Adding dairy or drinking coffee with a meal can also slow down the side effects of coffee.

 

Surprising Foods That Zap Energy

  • Fat-free yogurts have 35g of sugar and cooked down fruits lose their nutrients.
  • The more processed the oatmeal is like instant oatmeal, the worse it is for your body.
  • Bananas can make us feel sluggish because of the magnesium and then hungry again with it's high sugar value.
  • Cherries with the pits have tons of melatonin so they're great for a bedtime snack!

 

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30  Check out last week's episode - OSF 162 - Barefoot vs Arch Support Shoes: Which One is Better?

2:20  About today's episode about foods that make you crash and gut health with Dr. Michael Ruscio

2:50  Learn more about our Open Sky Fitness Facebook Group

4:20  Fill out an application for One-On-One Coaching Sessions with either Rob or Devon

5:30  Why do certain foods make us tired?

9:20  Breakfast foods that send you back to bed

12:00  Sugars negative affect on us

14:00  Why we should avoid fat-free yogurts

15:00  Which oatmeal is good for you and what to avoid

16:00  Bananas can be a sleep aid

18:00  Bad fat foods: High fat, processed foods

19:20  Cherries with pits are great before bed

21:05  Caffeine and energy drinks

24:00  Introduction to Dr. Michael Ruscio

27:45  Why should we focus on gut health?

31:00  Description of autoimmune disease and some common ones

35:00  Signs of developing Crohn's Disease and whether we can avoid them or not.

37:45  Autoimmune disease symptoms - what to look out for

39:30  Can we diagnose ourselves? How do we heal?

42:00  Should the first step for people be to go see a general physician? What should they do when they start noticing symptoms?

49:30  Where to find a functional medicine doctor in your area

52:00  Dr. Ruscio's first steps to helping a new patient and what it costs to get help

55:20  How many of Dr. Ruscio's clients see fixed results from changing their diet and lifestyle

56:40  What happens during a SIBO breath test for Small Intestine Bacterial Overgrowth?

58:40 Symptoms of SIBO

1:00:20  If you suspect yourself of having SIBO, but you've changed your lifestyle, is there anything else you can do by yourself or with a practitioner?

1:04:35 Can gut health affect your mood?

1:08:00  How important are probiotics? Can I take probiotic capsules everyday or is it a waste of money? Should healthy people be taking these supplements?

1:12:00  Supplement brands that Dr. Ruscio recommends

1:13:45  What's a prebiotic?

1:14:35  What happens to gut health and an autoimmune condition if you've had your thyroid taken out?

1:15:55  If you have a funny tummy or an unpredictable stomach, what are some things you can do to neutralize stomach acids?

1:17:20  Digestive enzymes are really big in the Keto world, but are they necessary?

1:18:10  If you already eat a balanced diet, do you need to supplement gut health with anything? Are gut detox health packages worth it?

1:22:30  Closing comments with Rob and Devon

1:23:55 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 163 with Dr. Michael Ruscio: Gut Health: Healing Autoimmune Disease! We hope you have gained more knowledge on how to be a healthier you.

Aug 8, 2017

Click here for the show notes

Please leave us a review at http://openskyfitness.com/review

 

How Does Goat's Milk

Compare to Cow's Milk?

 

"A goat's milk is meant to get a kid goat from 6-8 pounds to 15o-180 pounds. With a newborn calf, that milk is meant to help it grow from 70-100 pounds to a 1,500 pound fully grown cow. Which one of those mammals gives milk that would be more bio-dynamically appropriate for a 6-8 pound human baby? The goat milk because it's so similar to a human mother's milk." - Joe Stout

 

On this week's episode, we're once again diving deep into dairy products by discussing different alternatives to milk as well as debating which is better: goat's milk or cow's milk? We've got Mt. Capra President, Joe Stout, joining us to share his insight into how the two different milks compare. Plus, we discuss some other interesting goat milk related topics such as:

  • How Mt. Capra runs their goat farm and what they're doing to make it more sustainable.
  • In the sense of casein and milk allergens, which is better cow's or goat's milk?
  • Lactose intolerance vary with different dairy products and what causes it to happen.
  • How Joe and his team at Mt. Capra fed their goats during the winter before using the hydroponic barley fodder system.
  • A look at the various products that Mt. Capra creates and sells in their stores and online such as:
    • Berry Whey
    • Goat Milk Ghee
    • Ingredients used to make the goat milk formula

 

Milk on a Global Scale

When it comes to cow's milk vs goat's milk. One thing to keep in mind is how each is consumed on a global scale. Goat's are much more economic; especially in third world conditions plus they have lots of nutrients and their milk is easier to digest than cow's milk. In fact, many people, especially children, are allergic to cow's milk. It's actually the no. 1 allergen for children under three years old.

 

 

Milk Alternatives for Coffee and More

This week in our Open Sky Fitness Facebook Group, we had a great question come up. What are some potential milk alternatives for coffee, cereal, protein shakes, and smoothies?

 

First of all, we don't recommend anything like Coffee Mate or International Delight because they're not whole, healthy, nutritious alternatives to actual milk.

What we do recommend includes:

  • Lactaid milk
  • Soy milk
  • Almond milk
  • Coconut milk
  • Rice milk
  • Cashew milk
  • Flax milk
  • Hemp milk

Rob's Cashew/Almond Milk

Coffee Creamer Recipe:

All you need to make your own homemade cashew or almond milk coffee creamer are three ingredients:

  • Purified water
  • Cashews or almonds
  • Salt

For the unsweetened plain version, follow these 3 easy steps:

  1. Take a half cup of cashews or almonds and soak them in 1.5 cups of purified water with a small pinch of salt for 2 -12 hours
  2. Drain the cashews, discard the soaking liquid, and rinse the cashews.
  3. Using a high - speed blender, place the cashews or almonds in the blender and start with the lowest speed and work your way up to the highest speed until creamy. It takes about 2 minutes to completely blend the cashews.

To sweeten the coffee creamer, just add either raw maple syrup or raw honey with a couple of drops of vanilla extract.

 

About Joe Stout

Joe received a Masters of Science in Clinical Human Nutrition from the University of Bridgeport and a Bachelors of Science in Human Nutrition and Food Science from Washington State University. Along with running the farm, He has engaged in graduate studies of Sustainable Food Systems at Green Mountain College and is certified in Permaculture Design. Joe and his wonderful bride Elizabeth have been married for 10 years and have been blessed with 6 beautiful children.

 

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30  Check out last week's episode - OSF 160 Metabolism: How it Impacts Your Weight Loss

2:20  About today's episode with Goat Farmer, Joe Stout, of Mt. Capra

2:50  Learn more about our Open Sky Fitness Facebook Group

3:50  Get One-On-One Coaching Sessions with either Rob or Devon

6:20  What are some milk alternatives for coffee, cereal, protein shakes, and smoothies?

17:15  Introduction to Joe Stout of Mt. Capra

20:00  How Mt. Capra makes their mineral whey product.

25:55  What's the process to turn whey into a powder form?

30:25  Why is the mineral, silica or silica dioxide, added and what are its benefits?

34:30  Some of Joe's crazy goat stories and why you should be careful if you decide to own a goat.

41:00  How Mt. Capra runs their goat farm and what they're doing to make it more sustainable.

42:50  What's more popular on a global scale: cow or goat's milk?

44:15  In the sense of casein and milk allergens, which is better cow's or goat's milk?

47:00  Lactose intolerance vary with different dairy products and what causes it to happen.

52:00  What's the difference between concentrated and isolated whey products. Why does one create a reaction, but the other doesn't?

54:35  How do cow's milk and goat's milk compare as far as minerals?

58:00 About Hydroponic Barley Fodder to feed goats for sustainable farming and healthy animals..

1:01:00  The importance of sustainable farming and regenerating the land.

1:03:50  How Joe and his team at Mt. Capra fed their goats during the winter before using the hydroponic barley fodder system?

1:08:55  A look at the various products that Mt. Capra creates and sells in their stores and online.

1:17:00 Using Mt. Capra's goat milk ghee in your bulletproof coffee

1:22:30 Closing comments with Rob and Devon

1:24:10 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 161 with Joe Stout - Goat's Milk vs Cow's Milk: Which Is Better? We hope you have gained more knowledge on how to be a healthier you.

Jul 18, 2017

Click here for the show notes!

Please leave us a review at http://openskyfitness.com/review 

 

Today's episode of the Open Sky Fitness Podcast is all about dairy, specifically on milk. Devon and I will be going to great detail about the following topics:

  • The history of dairy and milk
  • Why are humans consuming it
  • The pros and cons of milk
  • Which foods have more nutrients than milk
  • Specific studies done about milk
  • Raw Milk vs. Pasteurized Milk
  • Our recommendations

We have a ton of great information here and hope you find it very beneficial. As always, you can contact either Devon and I to talk more about dairy and nutrition or jump on over to our Open Sky Fitness Facebook Group and talk about it there with us and other listeners.

 

The History of Dairy

 

"65% of the world is lactose-intolerant so why are we even drinking it? Why those people intolerant when other people can consume it?" -Rob Dionne

 

We began to consume dairy around 10,000 BC when agriculture became part of civilization.

Drinking milk began in northern Europe in the Scandanavia region where Denmark, Norway, Sweden, and Finland are located.  Because there was a lack of sun and due to the climate, they experienced longer winters and could drink it more often during the year. Therefore, these ancestors were able to consume and properly digest milk which gave them the advantage to be healthier and pass on their good genes for future generations.

Because our Scandinavian ancestors were not receiving enough Vitamin D, Calcium, and Vitamin K from the lack of sun, milk was able to provide them with these nutrients.

Romania and Hungary were some of the first European countries to begin consuming dairy. Over time, the consumption of dairy became more popular in western Europe from Italy to England. Around 6,000 years ago, they began to eat fermented milk in the form of cheese, butter, and yogurt.

 

Milk: Why Do We Even Need It? - Ep. 157 OPEN SKY FITNESS PODCAST

 

Why Are Some People Lactose Intolerant?

If a person is lactase persistant, then they're able to produce the enzyme, lactase, which allows them to consume and digest the carbohydrate, lactose, and be lactose tolerant.  If you're lactose intolerant, then your body is unable to properly break down and digest dairy.

People who are descended from Asia, Africa, Mexico, or who have a Native American background have a 75-90% of being lactose intolerant. 

The origins of lactase persistent or the ability to digest dairy happened in Central Europe. Again, the most lactose tolerant populations are in the Scandinavia region - Sweden, Finland, Norway, and Denmark who probably had ancestors that emigrated from Central Europe.

 

Is Milk THAT Nutritious?

The US Department of Agriculture recommends drinking 3 cups of milk per day to have healthy bones and avoid osteoporosis. However, a Harvard study showed that large amounts of calcium including the FDA's suggestion of 3 cups of milk or more a day can actually lead to higher chances of having ovarian or prostate cancer.

In another study, dairy did not benefit post-menopause women with osteoporosis. However, fermented dairy like Kefir and aged cheese can be beneficial.

But don't let those studies keep you back from consuming milk and other dairy products. Milk is nutritious and does have great benefits. It's just not as nutritious as we once thought it was.

 

Milk: Why Do We Even Need It? - Ep. 157 OPEN SKY FITNESS PODCAST

 

Pros of Milk and Dairy

Some benefits of milk include the fat that it's super easy to find everywhere, has good nutrients, it's delicious, it's inexpensive and it's a great source of dietary fat and protein. In fact, if you do want to gain weight such as for building muscle, it's really great to drink it as long as your body can actually digest it.

And even though it might not help improve osteoporosis, it's still good for the bones and has lots of calcium. 

 

Cons of Milk and Dairy

Even if milk and dairy products do have a lot of good benefits, there are some negative factor as well such as:

  • Lactose intolerant
  • Allergies
  • Growth hormone levels
  • Estrogen hormone levels
  • Acne
  • Asthma
  • Bone loss
  • Ovarian and prostate cancer

 

Foods That Have More Nutrition Than Milk

Even though milk has a ton of great nutrients like calcium, protein, potassium, and Vitamins B12 and D, you can get the same and even more from whole foods.

Calcium - One cup of each matches a cup of milk which contains 300 mg of calcium:

  • Collard greens
  • Beets
  • Kale

You can get more protein from:

  • Meats
  • Fish
  • Nuts
  • Soy
  • Seeds

While there may be 300 mg of potassium in 1 cup of milk, there's just as much or more in:

  • Bananas
  • Apples
  • 1 cup of coconut water has 600 mg
  • 1 avocado has 900 mg

In 1 cup of cottage cheese, you may have 16% of your Vitamin B12, but there's 300% of it in just 1 ounce of beef liver.  Also, salmon has 400 IUs of Vitamin D and 3 ounces of sardines has 100% amount of Vitamin B. 

 

Milk: Why Do We Even Need It? - Ep. 157 OPEN SKY FITNESS PODCAST

 

Lactose Intolerant vs Dairy Allergy

If you have a dairy allergy, your body wants to attack the casing or the protein in the product. If you're lactose intolerant, your body is unable to digest the lactose in the milk

 

You have a dairy allergy if you notice the following symptoms:

  • Swollen lip, tongue, throat, or face
  • Skin reactions like a rash, itching, or hives
  • Congestion
  • Wheezing
  • Coughing

 

Not much you can do for casing allergies, but you cannot have milk at all whatsoever. Some people may say it's okay to have ghee, but even that has some casing in it.

Signs that you have a whey protein allergy include some redness around the eyes or nose, watery eyes, and a rash.

If you're lactose intolerant, you'd experience the following signs within 30 minutes to 2 hours of eating:

  • Gas
  • Bloating
  • Diarrhea
  • Stomach cramps

When our stomachs rumble, it usually means we're hungry. On the other hand, after we've eaten, our stomachs making sounds means that it's having problems digesting the food and there's an excess amount of gas in the stomach.

On solution is the eat protein isolated whey which can help your stomach.

 

The 3 Types of Lactose Intolerance

Type 1 - The ability to tolerate and digest lactose decreases with age. In your 20s you could, but now in your 40s, you can't tolerate it because you cannot produce the lactase that is necessary to break it down.

Type 2 - You have a lactase deficiency in your small intestine

Type 3 - Congenital deficiency when a baby is born with little or no lactase.

 

Raw vs Pasteurized Milk

We've been drinking pasteurized milk for decades, but what about raw milk? What pros and cons are there to consuming raw instead of pasteurized milk?

If you choose to drink raw milk, it has to come from a source that's close to you because it only lasts 3-7 days before it goes bad. However, you can freeze it for up to a year. Just make sure you shake up really good first before putting it into the freezer.

Compared to pasteurized milk, there's a higher chance (up to 25%) of getting e. coli bacteria into your system. Make sure you choose a farm that is well cleaned and sanitized in order to avoid e. coli.

Some communities only drink raw milk and they have the best teeth and jaw structure because of the nutritional value.

In studies, raw milk has the following benefits:

  • Help children with asthma
  • Extra enzymes to digest it
  • More probiotics
  • Helps improve skin conditions:
    • Psoriasis
    • Eczema
    • Acne
  • More Omega 3 fats
  • Fewer Omega 5 fats

While raw milk can help improve asthma and acne, pasteurized milk actually makes it worse. 

 

 

 

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:45  Recap on last week's episode OSF 156- Dr. David Perlmutter: The Inflammation Connection - Brain & Gut Health

1:55  Today's episode: Dairy and specifically, milk

2:40  Shout out to our online OSF Facebook Podcast group!

3:00 Contact Rob and Devon for One -on- One coaching

4:00  Why is milk a popular topic right now?

4:45  Why are some people able to consume dairy and not others?

11:00  When and how we started to consume milk

16:20  Milk nutrition vs Whole Food nutrition

23:00 Pros of milk and dairy

25:30  Cons of milk and dairy

26:30  The differences between a milk allergy and being lactose intolerant

30:00  The 3 Types of Lactose Intolerance

31:00  Signs of being lactose intolerant

35:00  Symptoms of being allergic to the casing in milk

37:45  Signs you have a whey protein allergy

38:00 Hormones and dairy

47:00  Is dairy necessary for Osteoporosis?

52:20  Why more milk can increase a women's chances of having ovarian cancer or men of having prostate cancer.

55:00  Raw vs Pasteurized MILK

1:01:10 Closing comments with Rob and Devon

1:06:50 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 157 - Milk: Why Do We Even Need It? We hope you have gained more knowledge on how to be a healthier you.

Jul 11, 2017

Click here for the show notes!

Please leave us a review at http://openskyfitness.com

 

How Wheat, Carbs, and Sugar

Can Negatively Affect the Brain

 

On this week's episode of the Open Sky Fitness Podcast, we're very excited to have Dr. David Perlmutter on the show! Dr. Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling author including Grain Brain and The Grain Brain Whole Life Plan.

With his career, Dr. Perlmutter has created a great notion in preventive medicine that relates back to the brain. With the goal to research and better understand neurological diseases, he has been able to learn what's underlying them and create programs to target the mechanisms that cause these diseases in the first place.

What You'll Hear on Today's Show

We had such a great discussion about how Dr. Perlmutter first discovered how important it was that we recognize the significance between the brain and gut connection, how foods like wheat, carbs, and sugar negatively impact our brain, and how we can take charge to live a healthy life.

 

The Truth About Coconut Oil

 

"Basically what you're looking for to be healthy, is to try to avoid inflammation. Inflammation is what causes cardiovascular disease. Reduce processed foods, sugar, and carbohydrates. Eat healthy fats like grass-fed butter and grass-fed beef as well as coconut oil." - Dr. David Perlmutter

 

Unfortunately, we didn't get the chance to talk to Dr. Perlmutter about the latest degrading article from USA Today about coconut oil, Coconut Oil Isn't Healthy. It's Never Been Healthy. However, Devon and I did discuss our own view of the benefits of coconut oil plus Dr. Perlmutter's from his article, Coconut Oil Unhealthy? Behind the Headlines, at the beginning of this episode. You definitely won't want to miss out on that!

 

The Grain Brain Lifestyle

https://www.youtube.com/watch?v=mxnRwAlGC-o

 

The Root of Inflammation:

The Brain and Gut Connection

 

"The gut controls inflammation and inflammation is what we have to control as it relates to the brain and the brain's destiny." - Dr. David Perlmutter

Inflammation is caused by what happens in the gut. When various bacteria gets through a leaky gut, they can stimulate various immune cells to secrete chemicals which leads to inflammation. Because of poor gut health and inflammation, it can greatly harm the brain.

Besides food, there are many other factors that affect the gut and brain including:

  • Bacteria
  • Medications
  • Environment Toxins
  • Lack of Sleep
  • Stress
  • Little Exercise

All of these play an important role in the gut's health and it can explain a lot of different factors such as:

  • Poor Immune System
  • Diabetes
  • Celiac Disease
  • Autism
  • ADHD
  • Adult Obesity

 

The Problem with The Standard American Diet

Before we became farmers, we never ate wheat, carbs, or refined sugar. But then 10,000 years ago, we started to cultivate grain and it's just been a couple of hundred of years since we began to refine sugar.

These have been part of the most dramatic events that have affected the human body in the course of mankind thus far. 

Since we've introduced processed foods and sugary drinks into our diets, we've noticeably become much sicker. There was never a noted case of dementia until the early 1900s and Inuits who lived on fat such as whale blubber never had a case of cardiovascular disease until carbohydrates were introduced to them.

Even people who have slightly elevated blood sugar can experience higher levels inflammatory chemicals in the body which could lead to a person developing a disease should they eat foods with gluten or excess amounts of sugar.

 

Artificial Sweeteners and Obesity

https://www.youtube.com/watch?v=fYCSSHkD8SA

 

Why Fat Is Good For Us

 

"Fat is your friend. Fat can turn off various enzymes that would otherwise make your body think that it's starving and store fat. That's what carbohydrates do by activating insulin. Insulin tells your body that winter is coming so it should make fat by increasing its intake of carbs and sugar. This, more than anything, is why so many Americans are obese." - Dr. David Perlmutter

 

Fat is a powerful and efficient fuel source. How? The brain alone is 60% fat and needs fatty foods to survive. Therefore, the more healthy fats we eat like coconut oil, salmon, and avocados, the healthier the brain, gut, and rest of our bodies will be.

To live healthy and ward of diseases like dementia and Alzheimer's, we should lower our carbohydrate intake, eat healthy fats, and exercise. When it comes down to it, chronic neurological diseases are actually quite preventable with the right actions.

 

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What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:45  Recap on last week's episode OSF 155 - All You Need to Know About Sugar Substitutes

2:05  This week's guest: Dr. David Perlmutter

2:40  The benefits of coconut oil according to Dr. Perlmutter, Rob, and Devon's thoughts

11:15  Introduction to Dr. David Perlmutter

16:20  The moment Dr. Perlmutter realized that he needed to start researching the connection between food and the brain.

19:00  Where the idea behind Grain Brain came from and Dr. Perlmutter's inspiration

20:50  How our evolved diet has affected the human brain and body

23:00  For how many years back do we have data that humans have been declining because of more cases of Alzheimer's and dementia?

26:00  Taking charge and living a healthy lifestyle to help avoid diseases like Alzheimer's and dementia.

27:50  How do you communicate with other physicians about your views?

31:20  Why is it so important to understand how inflammation and gut health affect our overall health?

34:50  Why a child receives good bacteria and gut health from its mother when it is delivered through the birth canal rather than with a C-Section.

39:00  Can mother's do something to pass on healthy bacteria to their babies when they have to have a C-Section and a Vaginal birth isn't an option?

41:00  What should we be doing to eat better? Why should we be eating more fat?

45:20  Where we're going now as far as our nutrition intake compared to the 1900s.

48:00  How we can turn and turn off certain genetics via food as demonstrated by epigenetics.

49:00  The media's influence on health and nutrition information.

51:20  Is the food industry making it difficult for people who are promoting high fat diets like the Ketogenic Diet or the Paleo Diet?

56:20 What initially causes leaky gut? What are some of the symptoms that you might have from it? How can you get tested for it and how can you fix it?

1:02:00  About Dr. Perlmutter's latest book, The Grain Brain Whole Life Plan.

1:06:00 Closing comments with Rob and Devon

1:08:15 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

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Thanks for listening/reading Episode 156 - Dr. David Perlmutter: The Inflammation Connection- Brain and Gut Health! We hope you have gained more knowledge on how to be a healthier you.

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