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http://dempseysresolution.biotrust.com

The Yard Chronicles: Time To Eat Some Dandelions

Dandelions

All parts of the dandelion are edible and have medicinal and culinary uses. It has long been used as a liver tonic and diuretic. In addition, the roots contain inulin and levulin, starchlike substances that may help balance blood sugar, as well as bitter taraxacin, which stimulates digestion. Dandelion roots can be harvested during any frost-free period of the year and eaten raw, steamed, or even dried, roasted and ground into a coffee substitute.

The flowers are best known for their use in dandelion wine, but they also can be added to a salad, made into jellies or dipped in batter to make dandelion fritters. The leaves are rich in potassium, antioxidants, and vitamins A and C. Dandelion greens can be eaten raw, steamed, boiled, sautéed or braised. For use in salads, greens should be harvested from new plants while still small and tender, before the first flower emerges. Larger greens tend to be tougher and more bitter, and better suited for cooking.

It used to be referred to as a "common herb" and was used for medicinal properties. The dandelion is rich in nutrients including protein, calcium, iron, Vitamins A & C. Dandelions are good for digestion and may ease rheumatism or liver problems. They can be eaten whole or divided up. Young dandelion greens can be tossed in salads and young leaves can be cooked like spinach. Leaves should be gathered before the plant blooms as they will become increasingly bitter and tough.

Dandelion Root(Taraxacum officinale) used in medicines and the leaves are not medically used. The chief constituents of Dandelion root are Taraxacin, acrystalline, bitter substance, of which the yield varies in roots collected at different seasons, and Taraxacerin, an acrid resin, with Inulin (a sort of sugar which replaces starch in many of the Dandelion family,Compositae), gluten, gum and potash. Dandelion Root provides vitamin A, vitamin C, vitamin D and vitamin B complex, as well as zinc, iron and potassium. Because of its iron content, it is widely used as a remedy for liver ailments, and has a diuretic effect that can help rid the liver of toxins.

The quintessential garden and lawn weed, dandelions have a bad reputation among those who want grass that looks as uniform as a golf course, but every part of this common edible weed is tasty both raw and cooked, from the roots to the blossoms.Dandelion leaves can be harvested at any point in the growing season, and while the smaller leaves are considered to be less bitter and more palatable raw, the bigger leaves can be eaten as well, especially as an addition to a green salad. If raw dandelion leaves don't appeal to you, they can also be steamed or added to a stir-fry or soup, which can make them taste less bitter. The flowers are sweet and crunchy, and can be eaten raw, or breaded and fried, or even used to make dandelion wine. The root of the dandelion can be dried and roasted and used as a coffee substitute, or added to any recipe that calls for root vegetables.

References:

http://www.adeptimpex.com/dandelion_root_india.php

http://www.almanac.com/content/dandelion-recipes-wonderful-edible-weed

http://www.motherearthnews.com/real-food/benefits-of-dandelion-greens-zmaz08amzmcc.aspx#ixzz2zovmfpLR

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer & Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempsey’s Resolution Fitness

FitRanX Core Training

The dumbbell tricep kickback from the plank is a challenging exercise to do correctly. The goal is to keep your hips level and your head, back and butt in a generally flat straight line.

Many people do these type of exercises all the time with a hip cocked up in the air which disengages the core and makes it very easy-which is why they do it duh.

So on any plank or renegade row type movement - keep the hips down and the head, back and butt flat and straight and you will be challenged and work your core the right way.

This video is my practice session for level 4 test exercises. Not there yet but getting better.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer & Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempsey’s Resolution Fitness

Wildlife Chronicles Of Salem, AL: Enter Barney- The Possum

So I have lived here in Salem, AL since 2007 and I have seen some different critters around the house in my time here.

But Monday night was a first. I made a tactical error and forgot about a trash bag that I left outside with the intention of running it to the dump. Well, I forgot.

Late at night, I heard a rumbling outside my front door. Sounded very strange. So I secured my Glock and went to investigate. I turned the porch light on and listened. The rumbling continued. So I looked out the window but I could not see anything. I cracked the door and there he was.





I had put the trash bag on the chair that I have on the front porch / walkway. A possum, who I immediately named Barney, sat there and looked up at me. He was not startled or afraid. He just looked at me like "damn I'm busted". I looked at him very calmly and said "Really Dude?".

He slowly climbed down and walked a couple feet away and then stopped and turned to look at me. He acted like maybe 'ol boy will go back inside and I can continue to investigate his cool trash bag. I said run along Barney-you are done here. With a sigh he trotted off into the night.



Of course the trash bag was wrecked and stuff was everywhere so I had to clean it up. But I wasn't mad at Barney because after all, it was my fault for leaving out there for him to play with.

I had seen plenty of possums and other critters in Georgia and other states. I have seen snakes, spiders, lizards, scorpions, foxes and other critters around the house. But Henry was the first possum sighting in Alabama. I'm not surprised by it as I know they are in Alabama and a whole bunch of other states.

Not only was he the first but he was sitting in my chair, outside my front door, tearing up my trash. I really thought it would be a cat or a dog as I see strays roaming around frequently. Nope a dang possum.

Oh well,  Barney is officially added to the wildlife list. I wonder if I'll see him again? I know I won't forget my trash next time. He actually was a cute little guy. And he wasn't scared at all and neither was I. It was a very calm and peaceful encounter. Obviously, he has spent time in the neighborhood. Till we meet again Barney- Happy trash pickings!

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer & Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempsey’s Resolution Fitness

Barbell Deadlift Analysis

Barbell Deadlift 

Description

The client flexes at the hip and knee while keeping the back and arms straight. The client grips the barbell. In an upward motion, while driving through the heels, the client extends the hips forward until a standing position is achieved. The client reverses the sequence and lowers the barbell to the floor and repeats for desired number of repetitions. Lift the weight by driving the hips forward and avoid pulling with the lower back.

Analysis

The barbell deadlift is a closed kinetic chain exercise due to the feet and barbell both being in contact (fixed) with the floor at the starting position. This exercise is divided into two phases: the lifting phase and the lowering phase.

Joints

The wrist is in flexion through the lifting phase and the lowering phase of the exercise.

The elbow remains in extension through the lifting phase and the lowering phase of the exercise.

The hip is in extension during the lifting phase and in flexion during the lowering phase of the exercise.

The knee is in extension during the lifting phase and in flexion during the lowering phase of the exercise.

Agonist muscles used during concentric contraction or lifting phase of the exercise:

Wrist: (mainly in an isometric contraction) flexor pollicus longus, flexor digitorum superficialis, flexor digitorum profundus, palmaris longus, flexor carpi ulnaris, flexor carpi radialis.

Trunk: (mainly in an isometric contraction) erector spinae and quadratus lumborum.

Hip: bicep femoris, semitendinosus, semimembranosus and gluteus maximus.

Knee: vastus lateralis, vastus intermedius, vastus medialis, rectus femoris.

Agonist muscles used during the eccentric contraction or lowering phase of the exercise:

Wrist: (mainly in an isometric contraction) flexor pollicus longus, flexor digitorum superficialis, flexor digitorum profundus, palmaris longus, flexor carpi ulnaris, flexor carpi radialis.

Trunk: (mainly in an isometric contraction) erector spinae and quadratus lumborum.

Hip: bicep femoris, semitendinosus, semimembranosus and gluteus maximus.

Knee: vastus lateralis, vastus intermedius, vastus medialis, rectus femoris.

References:

Floyd, R.T., 2012. Manual of Structural Kinesiology. Ch 13.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer & Weight Loss Specialist
Graduate Student in Exercise Science at CAL U
Dempsey’s Resolution Fitness

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Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer & Weight Loss Specialist
Dempsey’s Resolution Fitness

Chocolate Protein Pudding

Chocolate Protein Pudding:

3 scoops chocolate BioTrust low carb protein powder,

1 cup Greek yogurt,

1 cup cottage cheese,

handful of almonds,

2 tablespoons of extra virgin olive oil

and 1 cup of water.

Mix it up in a bowl and enjoy.

Makes for a great late night high protein low carb meal.

http://dempseysresolution.biotrust.com/

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer & Weight Loss Specialist
Dempsey’s Resolution Fitness

Exertional Rhabdomyolysis Prevention Strategy For Athletes

Exertional Rhabdomyolysis is the degeneration of skeletal muscle caused by excessive, unaccustomed exercise. Symptoms of rhabdomyolysis include muscle pain, weakness and swelling; myoglobinuira (presence of myoglobin in the urine); and increased levels of muscle enzymes and other muscle constituents in the blood.”

This condition is not well known or fully understood even though it has been around for a very long time. It is becoming more prevalent in the medical, sports and fitness settings as more people are learning about it and classifying it properly. In the past, most cases of Exertional Rhabdomyolysis were diagnosed incorrectly.



I had only heard of it after reading about cases of rhabdomyolysis with Crossfit athletes. Reading about rhabdomyolysis in relation to Crossfit, caused me to read more on the topic. Although I was aware of rhabdomyolysis after reading about it, I had never heard of it before that nor experienced it myself or with any of my clients.

As there is no clearly defined or universally accepted prevention strategy for rhabdomyolysis, I have compiled a list of components for a prevention strategy for athletes based upon the studies listed in my reference section. 

An optimal rhabdomyolysis prevention strategy should include the following multiple components:

a physical exam with cardiac testing and blood work

a screening for any illness or infection

a history screening for NSAID, medications and supplement use

an education session on the risks and symptoms of rhabdomyolysis

a gradual and progressive conditioning program

an acclimatization plan

a monitored hydration plan

a supportive nutrition plan

periodic blood and urine testing with emphasis on creatine kinase and myoglobin levels

planned frequent rest periods during exercise sessions in hot weather

the removal of equipment or excessive clothing during rest breaks to avoid overheating

refraining from exercising to muscle failure

avoiding excessive high intensity training bouts with interval sprints and exercises using eccentric contractions a programmed recovery plan. 
While it may be impossible or impractical for every athlete to follow every component that I have listed, the more components that are followed will greatly reduce the risk of Exertional Rhabdomyolysis.

There will always cases where athletes will be affected by Exertional Rhabdomyolysis even when a preventive strategy is followed.

This is a condition that anyone who participates in demanding sports or fitness events should be aware of.

References:

Messonniera, L., Sambb, A., Tripette J., Goghe, B., Lokoc, G., Sallb, N., F´eassona, L., Huec, O., Lamotheg, S., Boguie, P., Connesc, P. (2012). Moderate endurance exercise is not a risk for rhabdomyolysis or renal failure in sickle cell trait carriers. Clinical Hemorheology And Microcirculation, 51, 193–202.

Lin, H., Chie, W., Lien, H. (2006). Epidemiological Analysis of Factors Influencing an Episode of Exertional Rhabdomyolysis in High School Students. American Journal of Sports Medicine, Vol. 34 Issue 3, p481-486. 6p.

Oh, J., Laidler, M., Fiala, S., Hedberg, K. (2012). Acute Exertional Rhabdomyolysis and Triceps Compartment Syndrome During a High School Football Camp. Sports Health: A Multidisciplinary Approach, 4: 57.

Smoot, K., Amendola, A., Cramer, E., Doyle, C., Kregel, K., Chiang, H., Cavanaugh, J., Herwaldt, L. (2013). A Cluster of Exertional Rhabdomyolysis Affecting a Division I Football Team. Clinical Journal of Sport Medicine, Volume 23, Issue 5, p 365–372.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer & Weight Loss Specialist
Dempsey’s Resolution Fitness

Bench Press Analysis

Chest Press or Bench Press (Barbell)

Description

The client lies on the bench in the supine position. The client secures an evenly spaced grip on the barbell and presses the barbell upward to full extension of the arms and shoulders.

The client then lowers the barbell to the starting position which is normally at the chest or slightly above the chest.

The client then presses the barbell upward through the full range of motion of the arms and shoulders.

The client repeats this sequence for the desired number of repetitions and then returns the barbell to the rack of the bench when complete.

The barbell chest press or bench press is an open kinetic chain exercise because of the following: the distal ends of the arms are free and not fixed. The muscles used in this exercise are isolated and the movement occurs in a single plane of motion. The chest press is considered nonfunctional as it does not rely on multi-joint compound movements. The proximal segments of the joints are stable as the trunk lies on a fixed bench.

Joint Analysis

The chest press or bench press (barbell) is divided into the lifting phase and lowering phase for analysis.

The wrist is in flexion (with slight extension depending on the grip on the bar) through the lifting phase and the lowering phase of the exercise.

The elbow is in extension during the lifting phase and flexion during the lowering phase of the exercise.

The shoulder is in flexion and horizontal adduction during the lifting phase and in extension and horizontal abduction during the lowering phase of the exercise.

The shoulder girdle is in abduction during the lifting phase and adduction during the lowering phase of the exercise.

Agonist muscles used during concentric contraction or lifting phase of the exercise:

Wrist: (mainly in an isometric contraction) flexor pollicus longus, flexor digitorum superficialis, flexor digitorum profundus, palmaris longus, flexor carpi ulnaris, flexor carpi radialis.

Elbow: triceps brachii and anconeus.

Shoulder: Pectoralis major, anterior deltoid, coracobrachialis and biceps brachii.

Shoulder girdle: serratus anterior and pectoralis minor.

Agonist muscles used during the eccentric contraction or lowering phase of the exercise:
Wrist: (again mainly in an isometric contraction) flexor pollicus longus, flexor digitorum superficialis, flexor digitorum profundus, palmaris longus, flexor carpi ulnaris, flexor carpi radialis.

Elbow: triceps brachii and anconeus.

Shoulder: Pectoralis major, anterior deltoid, coracobrachialis and biceps brachii.

Shoulder girdle: serratus anterior and pectoralis minor.

References:

Floyd, R.T., 2012. Manual of Structural Kinesiology. Ch 8.

Eric Dempsey

Master Sergeant, U.S. Army Retired

NASM Certified Personal Trainer & Weight Loss Specialist

Dempsey’s Resolution Fitness

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Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer & Weight Loss Specialist
Dempsey’s Resolution Fitness

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Protein Bar Ice Cream ?

I have made several variants of what I like to call protein bar ice cream or frozen protein bars. It's quite easy to make and it can be tailored to your own tastes and likings.

This batch pictured above was quickly and easily made with 2 heaping scoops of chocolate Bio TRUST Low Carb Protein Powder , 2 heaping scoops of vanilla Prograde Protein Powder , 1 cup of chopped pecans, 2 tablespoons of extra virgin olive oil and water.



Simply pour all of the ingredients into a baking pan or sheet, mix evenly and then put it in your freezer until it is frozen solid. To eat, simply pull out the pan and let it thaw for a few minutes and then cut out servings.



I haven't calculated the macronutrient ratio or calories as I am too lazy and simply don't care but you could if you wanted to. Suffice it to say that this mix is high protein, medium fat and low carb in general.



You can add stevia, honey, fruit, vegetables or whatever you like to a mix like this. Experiment and use your imagination. You could also add coconut flour, pecan meal or almond flour and bake it for actual "brownie like" protein bars.



It's a healthy treat and a different and fun way to get your protein in other than drinking protein shakes.

Give it a try and see how you like it. Variety and imagination are helpful tools for long term nutrition plan compliance.

Remember, excuses don't burn fat. Train hard and eat right!

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer & Weight Loss Specialist
Dempsey’s Resolution Fitness

Workout at home: the forgotten art

I have worked out in basements, attics, garages, fields, parking lots, living rooms, yards, warehouses, gyms, aircraft hangers and more. Some of the best workouts were in the odd places while some of the worst were in the shiny, fancy, globo gym environments. Location does not matter - what you do at the location does matter. The back yard, garage and basement environment is always my favorite and most productive.

Why train at home: No stress, no creepers watching you, no Bro Science experts critiquing you, no trainers trying to sell you a globo gym 1 year plan, no travel, no extra cost, no people hogging the equipment that you want to use and the list goes on.  

A lot of people think that you have to go to Globo gym or at least have a membership to pretend you are in a fitness program. Or they think that they have to clutter their shelves with dust collecting dvds that they may have used once. 

Bottom line is that you really don't need anything except the will to get off your ass and do something. 

Some people have the will but they honestly don't know what to do. They have stuff at home but they don't know how to put it in a simple and effective home program. 

I am now offering the home gym setup program and re-activating in home training ( I stopped doing in home training in 2006). I can come to your house, assess what equipment and other things that you have already and show you an effective and simple plan to workout at home and make killer results with stuff that you have on hand already. 10 min, 20 min, 30 min, 45min and 1 hour routines available. 

And if your problem is accountability and motivation, I can come to your location and train you with the equipment that you have. No travel, no extra cost of equipment. Programs can be tailored to schedule and budget. 

If you prefer to avoid the crowds and like small groups or one on one training, I can help you at your location or you can always come to the garage gym. There is no reason or excuse to be out of shape. Your health is not a commodity. Your life is not an extra cost. Make YOU a priority on your list. 

Contact me if interested and we can schedule an appointment ASAP. 

Eric Dempsey

NASM Certified Personal Trainer & Weight Loss Specialist
Dempsey’s Resolution Fitness

The ONE Day Diet

The ONE Day Diet
(Entire Diet Laid Out In This Article)

By Coach Josh Bezoni


Hey, it's Coach Josh and today I'm going to reveal a VERY simple, ONE Day Diet you can follow daily to get a flat belly fast.

But first, let's be honest… dieting, well… sucks. (I bet you don't hear many nutritionists admit that.)

It's not surprising that almost no one on the entire planet gets excited about dieting. (Yippee I get to EAT LESS and stress myself out MORE with a confusing and time consuming program!)

But what if I told you that there is a very simple (dare I say easy), way to get an attractive flat belly that removes all of the guess work and also allows for daily "treats" that you can't wait to enjoy?

You'd probably say I'd lost my marbles, right? Well, maybe that's true... but let's jump right into the secrets of my new ONE DAY DIET plan.

Secret #1: Harness the power of intermittent fasting. This is where you send your fat-burning hormones into overdrive by eating your meals during a specific window of time during the day. (I won't bore you with all the science details now, but just know it's a cool trick to remove that pesky flab.)

Secret #2: Enjoy two, super-quick, 60-second flab-burning "milkshake" meals during the day (I'll show you how you can get my favorite recipe book, 53 Fat-Burning Smoothies & Milkshakes 100% FREE in just a minute).

Secret #3: Eat a balanced dinner in the early evening.

So here's my typical One Day Diet plan:

MEAL ONE: Skip breakfast (what?!) and then eat your first meal at 12 noon. Your first 60-second meal will consist of a fat-burning, all-natural, high-protein BioTrust "milkshake." I change up the flavor almost daily, but here's what I enjoyed today:

Pumpkin Pie Milkshake

Ingredients:

2 scoops of all-natural BioTrust Low Carb Vanilla Protein
1 cup unsweetened almond milk
½ cup pumpkin puree
1 tsp cinnamon
½ tsp nutmeg
stevia (to taste)
5 ice cubes

Notes: Put all ingredients in a blender and enjoy!

MEAL TWO: Three hours later at around 3PM have your second 60-second fat-burning, all-natural, high-protein "milkshake" meal. Here's the recipe I used today:

Strawberry Cheesecake Milkshake (delicious!)

Ingredients:

2 Scoops of all-natural BioTrust Low Carb Vanilla Protein
1 Cup Unsweetened Vanilla Almond Milk
1/2 Cup Nonfat Greek Yogurt
1 Cup Frozen Strawberries
1/2 TSP Cinnamon
Stevia (to taste)
5 Ice Cubes

Notes: Put all ingredients in a blender and enjoy!

MEAL THREE: Three hours later (post workout) at around 6 pm have a healthy dinner which consists of:
A portion of a lean protein source (like chicken, grass-fed beef, wild salmon, or turkey) equal to the size of your palm and the thickness of a deck of playing cards
A half cup of a nutrient-packed complex carbs like half a sweet potato, quinoa, barley or beans
A cup or two (eat all you want really) of fibrous veggies like asparagus, broccoli, cauliflower, peas or a dinner salad. (Use a bit of olive oil and seasonings to flavor.)

I also drink at least 8 large glasses of water per day (important)… and I enjoy a cup of green tea or organic coffee most mornings. Then, one day a week, I take a day "off " the One Day Diet plan and eat regular meals all day (typically Saturday for me). I follow the One Day Diet for 30-days and then take a full week off and repeat.

To keep things interesting, I constantly switch up my BioTrust fat-burning milkshake recipes and as mentioned I'm going to give you the opportunity to get the same recipe book I use called "53 Fat Burning Smoothies & Milkshakes"… for FREE!

It's that simple? YEP!

Does it really work to fight flab fast? DOUBLE YEP!! It works like a charm.

So to recap, you simply have two great tasting, all-natural, flab-fighting milkshakes a day, and then eat a nutrient-packed dinner. Simple, easy, fast. But the key is to stop eating after your third meal and not eat again until your first meal the next day. This fast will send your fat-burning hormones into overdrive, help shrink your stomach, and keep your fat-storing hormone insulin in check.

Now, the #1 most frequently asked question I get about the one day diet is, "Is it important to use all-natural BioTrust Low Carb protein for my milkshakes?"

And my response is, "YES!" Here's why…

For starters, it's the best-tasting protein on the planet, period. If you're going to be drinking shakes daily, you want to make sure you're using a brand that you truly enjoy and look forward to. This stuff is like dessert... literally.

Beyond that, it's 100% all natural. That means it contains no artificial sweeteners, colors, flavors, preservatives, or additives... at all. Instead, it's naturally sweetened with stevia and a naturally sweet form of fiber called inulin that adds a sizable 4 grams of fiber per 25 grams of protein.

Next, BT Low Carb is Certified Hormone-Free, sourced from cows not treated with dangerous growth hormones like rBGH and rBST (not the case for 99% of all other protein products).

On top of that, it's a true time-released blend of 4 different fast- and slow-acting proteins that provide your body with quality nutrition for up to 8 hours, without the insulin-spike associate with whey-protein-only products.

Lastly, and perhaps one of the coolest aspects of BioTrust Low Carb, is its use of a new breakthrough enzyme blend called ProHydrolase that has been shown to more than DOUBLE protein absorption over other products. In fact, it's the only protein supplement on the market that has access to this enzyme blend currently… truly cutting-edge stuff!

Beyond that, Prohydrolase completely eliminates the bloating and gas that many complain of with whey protein supplements. Instead, BioTrust Low Carb is about as easy on your GI track as a glass of water!

And as if that weren’t enough, you’re also going to get a TON of free bonus gifts with your BioTrust Low Carb order today to make getting started on the ONE Day Diet even easier. Check this out:
We’re going to GIVE you a free downloadable copy of 53 Fat Burning Smoothies & Milkshakes with your order, so you have a near-endless variety of milkshakes to enjoy on the ONE Day Diet plan.

While our limited supplies last, we’re also going to include a BioTrust Blender Bottle with any and every BioTrust Low Carb order. With its patented wire whisk ball, you can mix and enjoy an extra-smooth and delicious shake anywhere, anytime. This will really make it extra convenient for you while following the One Day Diet plan, but don’t delay, these will go fast as we only have a limited amount on hand.

I’m also going to GIVE you a FREE downloadable copy of the full and expanded version of the ONE DAY DIET program. You’ve got the basics already if you own the Cheat Sheets version of the One Day Diet, or by simply reading this article to this point, but this expanded version goes a step further by answering all of your questions in detail so you’re guaranteed to get the best results possible.

These three bonus gifts are valued at over $100… but they’re yours FREE when you order now.

Today is the last day to save 25% on BioTrust Protein Cookies & Organic Protein Bars.

Today is the last day to save 25% on BioTrust Protein Cookies & Organic Protein Bars.

Just use the coupon code bday25 at checkout to save an additional 25% off our already discounted bundle packages -- that's up to a 50% savings off the single box price, making today the perfect day to stock up on these tasty high protein treats while saving BIG!

Again, the savings code to use at checkout for one last day is bday25...enjoy the savings, the tasty goodies, and the fat-burning results!

Click here to save big on Bio Trust Protein Cookies and Bars

Eric Dempsey

NASM Certified Personal Trainer & Weight Loss Specialist

Dempsey’s Resolution Fitness

Gluten Facts And Figures

What is Gluten?

Gluten (from Latin gluten, "glue") is a protein composite found in foods processed
from wheat and related grain species, including barley and rye. Gluten gives elasticity to dough,
helping it rise and keep its shape and often gives the final product a chewy texture. Gluten is
used in cosmetics, hair products, and other dermatological preparations.

Gluten is extracted from flour by kneading the flour, agglomerating the gluten into an elastic
network, a dough, and then washing out the starch. In home or restaurant cooking, a ball of
wheat flour dough is kneaded under water until the starch disperses out.

Where is Gluten Found?

• Bread products - Generally, bread flours are high in gluten (hard wheat); pastry flours
have a lower gluten content. Kneading promotes the formation of gluten strands and
cross-links, creating baked products that are chewier in proportion to the length of
kneading. An increased moisture content in the dough enhances gluten development, and
very wet doughs left to rise for a long time require no kneading. Shortening inhibits
formation of cross-links and is used, along with diminished water and less kneading,
when a tender and flaky product, such as a pie crust, is desired.

• Imitation meats - Gluten, especially wheat gluten, is often the basis for imitation
meats resembling beef, chicken, duck, fish, and pork. When cooked in broth, gluten
absorbs some of the surrounding liquid (including the taste) and becomes firm to the bite.

• Food additive - Gluten is often present in beer and soy sauce, and can be used as
a stabilizing agent in more unexpected food products, such as ice cream and ketchup. It is
also used in some salad dressings, mayonnaise, medications and supplements. Foods of
this kind raise a problem, because the hidden gluten constitutes a hazard for people
with celiac disease.

• Animal feed - The protein content of some pet foods may also be enhanced by adding gluten.
SOURCE: Wikipedia, Gluten, Retrieved on March 20, 2014, from, http://en.wikipedia.org/wiki/Gluten

How Gluten Causes Trouble

People with celiac disease can’t tolerate gluten, not even small amounts. Just 50 milligrams of
the protein—about the amount in one small crouton—is enough to cause trouble. In people with
celiac disease, gluten in the bloodstream triggers an immune response that damages the lining of
the small intestine. This can interfere with the absorption of nutrients from food, cause a host of
symptoms, and lead to other problems like osteoporosis, infertility, nerve damage, and seizures.

A related condition called gluten sensitivity or non-celiac gluten sensitivity can generate
symptoms similar to celiac disease but without the intestinal damage. Not long ago, celiac disease was diagnosed by a process of elimination. Today it can be identified with a blood test for the presence of antibodies against a protein called tissue transglutaminase. A biopsy of the intestine confirms the diagnosis. 

SOURCE: Harvard Health Blog, Going gluten-free just because? Here’s what you need to know, Retrieved on March 20, 2014, from, http://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-you-need-toknow-201302205916

Current Facts & Figures

• Celiac disease is an autoimmune digestive disease that damages the villi of the small
intestine and interferes with absorption of nutrients from food.
• An estimated 1 in 133 Americans, or about 1% of the population, has celiac disease.
• Celiac disease can affect men and women across all ages and races.
• It is estimated that 83% of Americans who have celiac disease are undiagnosed or
misdiagnosed with other conditions.
• 6-10 years is the average time a person waits to be correctly diagnosed. (Source: Daniel
Leffler, MD, MS, The Celiac Center at Beth Israel Deaconness Medical Center)
• 5-22% of celiac patients have an immediate family member (1st degree relative) who also
has celiac.
• Celiac disease can lead to a number of other disorders including infertility, reduced bone
density, neurological disorders, some cancers, and other autoimmune diseases.
• Burden of disease over four-year period per patient:
o Females: $4,019
o Males: $14,191
(Source: Long et al, 2010)
• There are NO pharmaceutical cures for celiac disease.
• A 100% gluten-free diet is the only existing treatment for celiac today.

• A positive attitude, 100% of the time, helps celiacs create a gluten-free lifestyle for
themselves and their affected family members.
• The celiac disease diagnosis rate may reach 50-60% by 2019, thanks to efforts to raise
public awareness of celiac disease. (Source: Datamonitor Group, 2009)
• Gluten-free sales reached more than $2.6 billion by the end of 2010 and are now expected
to exceed more than $5 billion by 2015. (Source: Packaged Facts, 2011)

SOURCE: National Foundation for Celiac Awareness, Celiac Disease Facts & Figures, Retrieved on March
20, 2014, from, http://www.celiaccentral.org/celiac-disease/facts-and-figures/

10 Signs You’re Gluten Intolerant

More than 55 diseases have been linked to gluten. It’s estimated that 99% of the people who
have either gluten intolerance or celiac disease are never diagnosed. It is also estimated that as
much as 15% of the US population is gluten intolerant.

If you have any of the following symptoms it could be a sign that you have gluten intolerance:

1. Digestive issues such as gas, bloating, diarrhea and even constipation. I see the
constipation particularly in children after eating gluten.
2. Keratosis Pilaris, (also known as ‘chicken skin’ on the back of your arms). This tends be
as a result of a fatty acid deficiency and vitamin A deficiency secondary to fatmalabsorption
caused by gluten damaging the gut.
3. Fatigue, brain fog or feeling tired after eating a meal that contains gluten.
4. Diagnosis of an autoimmune disease such as Hashimoto’s thyroiditis, Rheumatoid
arthritis, Ulcerative colitis, Lupus, Psoriasis, Scleroderma or Multiple sclerosis.

5. Neurologic symptoms such as dizziness or feeling of being off balance.
6. Hormone imbalances such as PMS, PCOS or unexplained infertility.
7. Migraine headaches.
8. Diagnosis of chronic fatigue or fibromyalgia. These diagnoses simply indicate your
conventional doctor cannot pin point the cause of your fatigue or pain.
9. Inflammation, swelling or pain in your joints such as fingers, knees or hips.

10. Mood issues such as anxiety, depression, mood swings and ADD.

How to Test for Gluten Intolerance

I have found the single best ways to determine if you have an issue with gluten is to do an
elimination diet and take it out of your diet for at least 2 to 3 weeks and then reintroduce it.
Please note that gluten is a very large protein and it can take months and even years to clear from
your system so the longer you can eliminate it from your diet before reintroducing it, the better.

The best advice that I share with my patients is that if they feel significantly better off of gluten
or feel worse when they reintroduce it, then gluten is likely a problem for them. In order to get
accurate results from this testing method you must elimination 100% of the gluten from your
diet.

How to Treat Gluten Intolerance

Eliminating gluten 100% from your diet means 100%. Even trace amounts of gluten from cross
contamination or medications or supplements can be enough to cause an immune reaction in
your body.

The 80/20 rule or “we don’t eat it in our house, just when we eat out” is a complete
misconception. An article published in 2001 states that for those with celiac disease or gluten
sensitivity eating gluten just once a month increased the relative risk of death by 600%.

When in doubt, go without!

SOURCE: MindBodyGreen, 10 Signs You’re Gluten Intolerant, by Dr Amy Myers, Retrieved on March 20, 2014, from, http://www.mindbodygreen.com/0-7482/10-signs-youre-gluten-intolerant.html

For More Information

• National Foundation for Celiac Awareness
http://www.celiaccentral.org/

• Celiac Disease & Gluten Sensitivity
http://celiacdisease.about.com/

• Hungry For Change
http://www.hungryforchange.tv/

• Dr Amy Myers
http://www.dramymyers.com/

• Dr Mark Hyman
http://drhyman.com/

http://getamericafit.org 

Partners: 

http://www.NESTAcertified.com 

http://www.Wexford.edu

Eric Dempsey

NASM Certified Personal Trainer & Weight Loss Specialist

Dempsey’s Resolution Fitness

Listening to the rain, remembering why I am grateful

This morning was a gloomy, cold, damp, rainy start to Sunday. It had been raining for hours and was still coming down. I couldn't see any reason to get out of my warm bed.

As I lay there listening to the rain, I started thinking of a time long ago when I didn't take things for granted. 

No shit, there I was: (mandatory start phrase for any old story, especially an old military story)- knee deep in ice cold water, in a foxhole, pulling security. 

We were conducting a company defense exercise in the Kahukus training area, Oahu, Hawaii, 1991. It was monsoon season in Hawaii and the rain came fast and hard. We had just finished digging full fighting positions with overhead cover with E-tools. Then the rain came.

The torrential down pour was relentless and lasted for hours. You couldn't see a meter in front of you. Everything turned into vast seas of mud and water, including our foxhole. 

The foxhole was armpit deep and fit 3 men. Plywood, sandbags and mud served as our roof. We got a bit of shelter  from the down pour - Until the fighting position filled with water up to our knees, in the first 20 minutes. Then the temperature dropped. Life sucked bad. 

And yes, in the tropical islands of Hawaii, you can get things like hypothermia, immersion foot, trench foot, monkey ass and other really fun rashes and infections. 

Well guess what we had going on that night? All that stuff. Fun, Fun, Fun.




We hadn't had any sleep or food in quite awhile. Finally, we got to the rest plan, in the priorities of work schedule. Like you can sleep when you are soaked and freezing. But when it was my turn, I had to close my eyes for a few minutes.

I climbed out of my fighting position (aka swimming pool) and found the spot of wet ground that had the least amount of water. I grabbed a spare plywood board and dragged it over me. My helmet and the toes of my jungle boots balanced the board on top of me as I lay in the water and mud. I closed my eyes and pretended to rest.

The sound of the rain pounding on the board was loud like thunder. I was shivering and shaking, thinking man this is the shit! After about ten minutes, I had all I could take and I pushed the board off of me. Now the rain pelted my face. Sometimes things are pointless, like trying to sleep in the rain storm. I sat up and contemplated life. This was as good as it was going to get. Time to simply "embrace the suck".



We continued to pull security all night in a miserable, wet, cold, hell that was our Hawaii. Fortunately, in Hawaii, the sun and warmth was never too far away. You just had to hang on. The storm broke at first light and the big heat tab in the sky rose up. About an hour later, the opposing force attacked our position and we played Army.

All ended well and we completed our assigned training mission. But that night lives with me forever. It wasn't the only night that I had like that. There were many more of those nights that I and many others endured, before and after that one training exercise, that would span over two decades of my life.

Now as I lay in my warm bed, all dry and warm and comfy, listening to the rain outside, I thank God for the little things and remember to be grateful for what I have. It may not be much but it's better than that one night in the Kahukus. So count your blessings and be grateful. It can always be worse.

Eric