301017 "Is your Fiber full of S%*T??!!"

Prepackaged candy bars... oh sorry... your protein bars are being put under the microscope by the FDA. The question is about the Fiber Content of the foods that claim to be beneficial to your health even though they contain no actual real FOOD in them. Consuming products on the regular including, cereals, protein bars, juices, smoothies and other "food products" that claim to have added Fiber must be questioned. 

Food product manufacturers see the value in marketing. The labels that draw you in and the Nutrition labels on the backs of bags and packages are really a ploy to get you to BUY BUY BUY. The High Fiber benefits being touted by myself and the rest of the scientific community have left the door open to synthetic varieties of Fiber which, you guessed it, are not really Fiber!

Whole Foods like Fruits, Vegetables, Beans, nuts and whole grains are natural sources of Fiber, both soluble and Insoluble. Fiber is important in the GUT as it helps clear a lot of the crap that you eat as well as feeds your GUT bacteria and increase your immune system health. Eating a high Fiber diet has been linked to lower cholesterol, blood pressure, decrease the chances of Heart Disease, and even lowers the risk for Dementia. Essentially, the science is right, fiber is good, its just where we get it that is in question.

Like High Fructose Corn Syrup, synthetic Fiber is very cheap. Here is the list of 'Fake" fibers that you can check against your pantry items.:

  1. Gum Acacia
  2. Alginate 
  3. Apple Fiber 
  4. Bamboo Fiber 
  5. Carboxymethylcellulose 
  6. Corn Hull Fiber 
  7. Cottonseed Fiber 
  8. Galactooligosaccharides 
  9. Inulin/Oligofructose/Synthetic Short Chain Fructooligosaccharides 
  10. Karaya Gum 
  11. Oat Hull Fiber  
  12. Pea Fiber
  13. Polydextrose
  14. Potato Fibers 
  15. Pullulan 
  16. Rice Bran Fiber 
  17. High Amylose Corn/Maize Starch (Resistant Starch 2) 
  18. Retrograded Corn Starch (Resistant Starch 3) 
  19. Resistant Wheat and Maize Starch (Resistant Starch 4) 
  20. Soluble Corn Fiber 
  21. Soy Fiber 
  22. Sugar Beet Fiber 
  23. Sugar Cane Fiber 
  24. Wheat Fiber 
  25. Xanthan Gum 
  26. Xylooligosaccharides
    List Courtesy of FDA.gov
    If you feel like you are looking inside a chemistry kit, you really are! Food Product companies are literally more concerned about there bottom line than your health. They are in the business to sell products. 

The real crime is that the High Fiber diet is a way to combat the growing epidemic of Type 2 Diabetes in the USA. We are getting fat because we are eating sugar by the ton. The High Fiber scam that Food Product companies are playing is masking a very disturbing fact; The products they are claiming to be 'healthier' are jammed with up to 60g of sugar per serving! If you don't believe me, take a stroll through your pantry or the cereal isle at the grocery store. 

Shockingly, the Food Product industry is defending their practices and no so surprisingly, the FDA is going to move slowly, if at all, to inactivity change in labeling and production standards. This leaves you and I to police our food. 

A simple solution is to not buy this bullshit at all. Shap local, shop Whole Foods. Packaged products do not fill you up in any real sense anyways. Snack foods are the worst which is why you should always make 2-3 extra servings of meals to a allow for snacking to be cleaner and avoid the tendency to grab something easy and packaged. 

Stay conscious my friends and look before you grub. The best way to live a most epic life is to fuel your body with positivity and good food. Good Food comes from the earth and should not pass through too many hands before it reaches your mouth. 

Train hard, eat right and spread love Always. E

Programming Notes 10/30-11/3

2X :30
Jumping Jack
Elbow To instep Lunge
DiveBomber Push up
Ice Skaters

*spend 3 mins flossing the ankle and hip for full range of motion and injury prevention

Core Strength Circuit:
3 Rounds Not For Time
:30 Max HEAVY Sled Push
1:00 D Ball Hold
:40 Kettlebell Side bends

2X Double Unders (54-42-30-24-18)
Wall Ball Sit Up (sit up, hard chest pass against wall, return to floor)
Kettlebell Swing 70/53

500m Row
12 Banded Lat Pull Down
10 banded Pull Aparts
8 Banded Pass Thru 

6 Jump Squats

Lat Band Mobility/ Bully Stretch/ Scapula Distraction

*spend 6 minutes covering all the movements of the EMOM, use sandbag, D ball or other heavy weight in lieu of the stones.

A- 8X Stone To Shoulder
B- 1-3 X Rope Climb
C- 12X GHD Hip Extension
D- 15X DB Floor Press (lay back on d ball or wall ball and bridge hips for more ROM)


Partner Warm Up
4X 1:00 Each (8:00 total time)
A- Assault Bike
B- PVC Tempo Back Squat (3,2,3) + 5 Burpee Pull Ups

Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, Ankle Roll Outs, Boot Straps, PNF, Squat W/ T Spine Rotation

Strength :
Exposure 7 of 10
3X5 Pausing Back Squats
*back weight off 20# from last weeks number

1000m Row
50 Thruster 45/35
30 Pull Up

* I suggest a 20 cal , 20 Burpee ,5 Pull up Heartrate Primer before the workout . You want to raise the heart rate, let it fall and then crush.

Cool Down:
Pigeon Stretch
Childs Pose
1:00 Plank Hold

:40 Work :20 Rest
-Banded Good Mornings
-Banded Hip Activation
-Banded Squats
-Banded Press
-Banded Row
-Banded Partner High Knees/switch
-Banded Partner Butt Kickers/switch
-Banded Partner Chariot Run/switch

Lunge Flow: Ankle Circles, elbow to instep+ Reach, Hamstring Extensions, Pigeon stretch, warrior Pose

*spend 5 minutes warming up the ring dip, and establishing the weight for the overhead lunge.

Using the timing format, go until all reps are completed.
:50 Work / :10 Rest
:40 Work /:20 Rest
:30 Work / :30 Rest
:20 Work / :40 Rest
10: Work / :50 Rest
*if all work is not completed by the end, work your way back up the timing format.

30 Ring Dips
30 Overhead Walking Lunges 105/80
30 Diamond Push Ups
30 See The Lights (sit ups with weight plate held overhead) 45/35

Cash Out;
1:00 L Sit
1:00 Side Plank L
1:00 Side Plank R

1000m Row
12 Barbell RDL
10 Barbell Pausing Front Squat
8 Barbell Bent Over Row
6 Barbell Press

Rotator Cuff Warm Up: W/ 2.5/5# plate and 8x per exercise. Bent over scarecrow + external rotation, bent over flys, bent over scarecrow + press out, standing lateral raises, standing front raises, standing wide presses, standing criss-cross presses. *see my Instagram story for movements on that day. 

Snatch Warm Up:
 7X romanian deadlifts
7X  snatch high pulls
7 X muscle snatch
7X  tempo overhead squats (OHS), tempo 23X1
7X  snatch balances
7X  power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
7X  Tall Snatch
7X  hang (squat) snatches

5 Rounds For Time
12 Ring Rows (scale up to supine ring Rows)
9 Squat Snatches 95/65
6 Push Presses