Tip # 1. Eat cruciferous vegetables daily. When crucifers grow, the plant has four petals resembling a cross.  Thus, the name cruciferous meaning “crucifix”.  Some commonly eaten cruciferous vegetables are:  Arugula, bok choy, broccoli, brussel sprouts,  cabbage, cauliflower, collards, kale, kohlrabi, radishes, rutabagas, radishes, and watercress.

Crucifers are rich in many nutrients and phytochemicals.    They are also rich in a type of sulfur called sulforaphane.  This sulpher molecule is particularly good at fueling the body’s detoxification processes, thus ridding the body of potentially cancer causing molecules.     Crucifers contain a chemical called indole- 3- carbinol.  When crucifers are chewed, the mechanical reaction of chewing causes two indole-3-carbinol molecules to combine into a substance called  diindolymethante (DIM).  It is DIM that gives powerful anti-cancer properties for both men and women.  In men, this substance helps to drop prostate specific antigen (PSA) scores significantly.  In women, it helps reduce the risk for all female cancers.  Not only does  DIM reduce the risk of male and female cancers, but it also helps women with pms and irregular menstural cycles.   Estrogen has three main metabolites.   Estrogen 2 is fairly benign.   As estrogen is metabolized it becomes estrogen 4 (somewhat carcinogenic) and eventually becomes estrogen 16 (fairly carcinogenic).  Normally, there should be a specific ratio of estrogen 2 to 16.  The less 16 and more 2, the better.  DIM helps to keep a higher ratio of 2 to 16 by helping to clear the bad estrogen.  Another benefit to this is a better 2:16 ratio leads to a leaner lower body.

We suggest eating 1-2 servings daily of crucifers.  If you have low thyroid levels (or at risk), be sure an cook them for at least 30 minutes.  Crucifers contain goitrogens (substances that compete with iodine in the thyroid) that can lower the thyroid hormones.

Tip #2:  Decrease sugar consumption. As of 2009, adult Americans were eating 88 grams of sugar a day (22 teaspoons) and teens were eating 136 grams of sugar (34 teaspoons).   Not only does this drive up our waistlines and increase inflammation and heart disease, but sugar has been linked to cancer for some time.  One of the main sources of energy for cancer cells is sugar.  Cancer cells need it to replicate.  A study of 86, 621 nurses showed that eating a lower carbohydrate diet and especially lower in sugar reduced the risk significantly for developing breast cancer.

Tip #3: Take 100-300mg per day of DIM (diindolymethane). As stated in tip #2, DIM is a nutrient found in cruciferous vegetables that reduces the risk of female cancers (breast, ovarian, cervical, etc) and in men, reduces their risk of prostate cancer.  Eating 2 pounds of crucifers a day (which is a lot) would yield 20-30 mg per day of DIM.   Research shows that an effective dose starts at 60-100 mg per day, so it makes sense to supplement DIM alongside eating more crucifers.  At HPT we utilize a higher dose to start, 3 caps of DIM-Avail, and gradually taper to 1 capsule.  We get great feedback from our ladies, telling us how there menstrual cycle was less severe and shorter.  World famous nutrition, health and exercise expert Charles Poliquin says DIM should be in every female multivitamin.   One of the problems with DIM supplementation is that DIM in crystal form is not easily absorbed.  In order to absorb this, it must be emulsified.  The form we use emulsifies the DIM, and then adds beeswax to stable it, and some fat soluble nutrients to aid absorption.

Tip #4:  Do a detox program, like our HPT 21 day detox. Detoxification is an ongoing process within the body that is designed to rid our body of harmful chemicals and heavy metals.  There was a time humans were very good at this.  However, becauase of the amount of chemicals released into the environment each year (4 billion pounds) and the sheer number of chemicals (over 85,000), the toxic burden is too great.  Our body’s natural detox systems get bogged down, and simply can’t keep up.  Another contributing factor is poor nutrition.  Protein, vitamins and minerals are the fuel that drive the body’s detox processes.   The quality of our food supply is no longer what it was.  Research shows that organic produce is significanlty higher in nutrients.  Doing the HPT 21 day detox will provide your body with the nutrients it needs to ignite the body’s natural detoxification processes to rid your body of harmful carcinogenic compounds.  We have had several clients who had pre-existing cancer do our detox.  Each of them has commented that their oncologists were quite happy with their results.

Tip #5: Exercise regularly: Data from the International Agency for Research on Cancer shows a 25-30% reduction of breast cancer cases, with regular exercise.  This is due to the fact that exercise helps to reduce bodyfat.  Excess bodyfat raises estrogen levels because fat cells actually can secrete estrogen.  This is one reason obese men have higher estrogen levels.   Higher levels of estrogen, raise estrogen 16 and reduce the 2/16 ratio of estrogen thereby raising the risk for breast cancer.  The key to exercise is to do it often, do it right, and combine it with healthy nutrition to stay lean.  Stop by or call HPT to learn more how we can help you with your exercise plan!

REFERENCES:

http://www.msnbc.msn.com/id/32543288/ns/health-diet_and_nutrition/t/cut-back-way-back-sugar-says-heart-group/#.TqWq6pua-mU

Is the restricted ketogenic diet a viable alternative to the standard of care for managing malignant brain cancer? Seyfried P.  Epilepsy Res. 2011 Aug 30

Low-carbohydrate diets, dietary approaches to stop hypertension-style diets, and the risk of postmenopausal breast cancer. Fung T. Am J Epidemiol. 2011 Sep 15;174(6):652-60. Epub 2011 Aug 10.

Designs for Health Tech Sheet: Dim-Avail.

http://www.dailyspark.com/blog.asp?post=diet_and_exercise_can_prevent_13_of_breast_cancers

We schedule dentist appointments and hair-cuts, lunches with friends, meetings at work and so on. Why don’t we consider scheduling work-outs?

You know how it goes. If you have a busy week it’s tough to always get exercise in. And it’s much easier to make excuses and “go tomorrow”. How many times have you missed a week, 2 weeks or more with an “I’ll go tomorrow” attitude?

Put your exercise schedule on your calendar and work around that. Not in the mood to exercise that day? If you have it on the calendar it does seem to make it easier to go. And it seems to be easier for others to plan things around your schedule that way too.

Remember to be flexible if your week dictates it and move exercise around. Just be sure to keep it in the schedule.

Planning ahead is key to keeping on track with nutrition. This is another simple fact that we use as an excuse. “I was starving and there was nothing healthy to eat.” or “I had to eat that, it was quick and there were no healthy choices”.

If you wait until 6pm to get ideas for dinner, you’re sunk. If you know you have to be somewhere quickly after work it’s near impossible to come up with a good, healthy choice. No food at home? It’s all too easy to stop and “grab” dinner. We should never “grab” dinner.

If you plan ahead you have something available at home for dinner. Left-overs or healthy sandwich options are quick and easy. I’m not a huge fan of frozen meals but having some of the better ones around can be a great idea.

Wake up early to prepare dinner or chop the vegetables helps too. If you have time you can make dinner in a crockpot in the morning. Or try simple tasks. Need baked chicken or a roast for dinner? Bake it in the morning and reheat at night. It hardly adds anything to your morning routine to pop a roast in the oven.

Make a menu list for the week and post on your refrigerator. Look at it each morning and take from the freezer whatever you need for that night. Or look at it in the evening and do the same thing. This helps you think about what you need and if an extra trip to the store is in order.

What plannign ahead ideas can you share?

If you are counting calories and looking for great flavor then think salsa!  Salsa goes beyond the chip.  There are many possibilities. 

Cook chicken with a good salsa for a tasty dinner.  Add salsa to scrambled eggs and omeletes.  Salsa on peppers (green, red, yellow and orange all work for this and make a great presentation) is a crunchy snack.

Chicken or ground turkey, salsa, chicken broth  and some veggies is a great soup.  And very easy for a quick week-night dinner.

For a delicious pineapple salsa with halibut try this, http://higherpowertraining.com/pdf/HPT20090202.pdf.

Fruit salsas add variety and are good on chicken and fish, with shrimp and many cuts of meat.

Peach mango is a popular salsa right now and very easy to find at most grocery stores.  Look beyond the usual types and brands.  Smoky flavors, green salsas, corn salsas are all different choices.   Check out the fresh salsas at your grocery store too.

Please share a favorite salsa recipe if you have one!  Enjoy!

Good nutrition equals good results

You can’t out exercise a junk diet.  You’ll hear this over and over at Higher Power Training.   Eating the same things but working out will produce mild benefits but you’ll never achieve great fitness or weight loss goals with that formula.

It’s a simple formula.  Change your nutrition and change your results.  Charting your eating is the best method to really see what is going wrong, what is working and find a few surprises.  Hummus is healthy but did you realize one tablespoon has at least 23 calories?  That my not sound like a lot but watch how many tablespoons you eat as you snack along.

Write what you eat and how much you eat and you may be surprised by the hidden calories.  Don’t forget to count the butter, olive oil, and salad dressings you have during the day.  Milk and sugar in your coffee are also easy to forget.

Calorie King, http://www.calorieking.com/, is great site to track food and calories.  It’s a free site and you don’t have to register.

Try a simple test.  Eat better for one week.  Did you lose any weight, feel better, sleep better, have more energy? 

Credentials

• Bachelors of Science in Exercise Science / Corporate Wellness
• NSCA-CSCS: National Strength and Conditioning Association Certified Strength and Conditioning Specialist
• American Heart Association CPR / First Aid

Biography

Dave Mohr started his personal training career in 1997. Before that he gained valuable training knowledge and experience from the generous help of Brian Campbell, a former WNBF bodybuilder, and Lee and Mary Graese, nutritionists and former competitive powerlifters who have trained various amateur and professional athletes. Dave’s training experience ranges from training and coaching youth as young as 6 years old, to Middle School, High School, and College athletes, to working directly with rehab specialists, to the average individual looking to lose weight, gain strength, improve conditioning, and to the elderly who want more strength and to improve overall function. Since 1997 Dave has been training independently, has worked in the private health club sector, and has worked for two private businesses in the health / fitness and sports conditioning field. Dave has a passion for training and living a healthy and fit lifestyle.

Training Experience and Specialization

• Collegiate level: Rugby, Volleyball, Football, Softball, and Speed Training
• High School level: Soccer, Basketball, Tennis, Lacrosse, Baseball, Football, and Speed Training
• Youth level: Coaching Rec Football and Soccer, Biomotor skill including Balance and Agility, Strength and Speed Training
• Olympic Weightlifting and variations

History in Fitness

• B.S. in Exercise Science / Corporate Wellness in 1997
• Highlander Elite Fitness and Racquet Club in Brookfield, WI
• Independent Trainer in Dallas, TX, and Minneapolis, MN
• Lifestyle Management in Minneapolis, MN
• Sports Conditioning Specialist in Columbus, OH
• Started with Higher Power Training in early 2007

Personal

U.S. Air Force 1989-1992
Favorite Exercises: Weighted Chin-ups, Clean and Jerk, Plyos, Squats, Ground Base Jammer, Pushing / Pulling a Sled
Least Favorite Exercises: Incline Barbell Bench Press, Dumbbell Bicep Curl, Bulgarian Split Squat
Favorite Clean Food: Grilled Meat and Fish
Least Favorite Clean Food: Raw Cauliflower
Biggest Weakness: Reeses Peanut Butter Cups
I LOVE TO EAT!

Credentials

• Bachelors of Science in Fitness and Sports Science
• Minor in Business Administration
• Ace Certified Personal Trainer

Biography

Kevin Kovelan started his personal training career in 1999 in Minnesota at Flagship Athletic Club.  After a year in Minnesota, he decided to make a move to Hawaii to join the Honolulu Club. From there he did some independent training at Gold’s Gym Honolulu.  There he worked with body builders, athletes and did some volunteer work with the Hawaiian Islander Arena football team.  He has worked with a variety of individuals of all different skill levels, goals and ages (9-82 years of age).  After traveling for a while, he has settled back down in Minnesota where he has worked with Jason Ivesdal and Higher Power Training for the last 5 years. He enjoys health and fitness and wants to pass that on to those around him.  It has always been important for him to impress the need to make activity and movement part of ones’ everyday life!    

Training Experience and Specialization

• Professional level: baseball and football
• Collegiate level: soccer, baseball, football, downhill skiing, and baseball
• High school level: football, basketball, martial arts, baseball, soccer, La Crosse and track and field.
• Worked with body builders and volunteered with the Hawaiian Islander Semi-pro football team.
• Taught and coached in sports including baseball, softball, martial arts and stretching classes

History in Fitness

• Received B.S. in Exercise and Sports Science in 1999
• Worked in a variety of different states with a diverse level of clients (Wisconsin, Arizona, Hawaii and Minnesota)
• Independent Trainer for all skill levels and Ages
• Started training with Higher Power Training in November 2003.

Personal

• Favorite Upper Body Exercises: PullupFavorite Lower Body Exercises:
• Bulgarian Split Squats
• Least Favorite Upper Body Exercises: Incline Bench Press
• Least Favorite Lower Body Exercises: Squats
• Favorite Clean Food:  Any lean meat
• Least Favorite Clean Food: I’ll try any thing clean!!!
• Biggest weakness: Cereal!!!

I love to stay active!!! Any sport, just tell me when and I’m ready to play…

Credentials

• Masters of Science in Education - Masters Thesis: The Effect of Proprioceptive Neuromuscular Facilitation and Dynamic Stretching Techniques on Vertical Jump Performance.  Publication in the National Strength and Conditioning Journal to occur in the fall/winter 2008.
• Bachelors of Science in Fitness and Sports Science
• USAW Club Coach – United States Weightlifting Coach
• Biosignature Modulation Internship

Biography

Brad Nordstrom started his personal training career in 1997 in Clinical Exercise Physiology.  During his three year tenure he trained athletes from youth to professional as well as fitness enthusiasts from young adults to elderly.  An advancement in his exercise career led Brad to North Dakota State University where he was involved in helping produce two national championships in wrestling and women’s track and field while he was the Associate Director of Athletic Performance.  The most recent experience in fitness was as the Recreation Therapist/Fitness Director at Minnesota State University Moorhead.  While at MSUM he created the personal training program, group exercise program, and managed a student staff at their Wellness Center.  In the Spring 2008 Brad decided to take the next step in his career and relocated his family to train at Higher Power Training with Jason Ivesdal.

Training Experience and Specialization

• Professional level: football, hockey, basketball
• Collegiate level: Division 1 strength coach with experience in enhancement training for football, basketball, baseball, softball, wrestling, track and field, volleyball, soccer, and cross country.
• High school level: football, basketball, volleyball, baseball, soccer, and track and field.
• Trained amateur Olympic weightlifters
• Biosignature Modulation Internship: Charles Poliquin course designed to regulate hormone control via exercise, nutrition, and supplements to accelerate fat loss, increased muscle mass, as well as improve quality of life.

History in Fitness

• Received M.S. in Education with emphasis in Athletic enhancement in 2005.
• Received B.S. in Fitness and Sports Science in  1997
• Started in the fitness profession in Clinical Exercise Physiology in 1997.
• Associate Director of Athletic Performance at North Dakota State University from 2000-05. 

“Brad is very knowledgeable in strength and conditioning. He works very hard at understanding each athlete and what they need to be successful in his or her specific sport. He creates a positive environment, but expects intensity and dedication from those he is working with.”
- Gene Taylor, Director of Athletics, NDSU

• Recreation Therapist/Fitness Director at Minnesota State University from 2005-08.
• Independent consultant for eastern North Dakota and western Minnesota area high schools.
• Independent consultant for local athletes and fitness enthusiasts
• Started training with Higher Power Training in May 2008.

Personal

Favorite Upper body Exercises: Band barbell chest press
Favorite Lower body Exercises: Back squats
Least Favorite Upper body Exercises: DB bicep curls
Least Favorite Lower body Exercises: Prone leg curls
Favorite Clean Food:  Any lean cut of beef
Least Favorite Clean Food: raw broccoli
Biggest weakness: ice cream….

Married Angie (1996)
Daughter Abby (2003), son Levi (2007)

Credentials
Bachelors of Science in Corporate and Community Fitness; Minor in Nutrition
NSCA-CSCS: National Strength and Conditioning Association Certified Strength and Conditioning Specialist
PPC 1: Poliquin Performance Coach Level 1
PPC 2: Poliquin Performance Coach Level 2
NASM-CPT: National Academy of Sports Medicine Certified Personal Trainer
USAW CLUB COACH- United States Weightlifting Coach

Biography
Jason Ivesdal is the director and owner of Higher Power Training, Inc. He started personal training and sports performance training with athletes in 1997. He has trained everyone from the professional athlete (seeking to maximize performance), to television personalities (seeking to change their figures), to rehab patients, to the elderly (trying to improve function),to the average individual seeking to get stronger and leaner. These diverse experiences have enabled him to work with anyone towards achieving any fitness related goal. Jason mostly trains individuals who truly will COMMIT to obtaining results. Everybody wants results, but in order to achieve results, one must COMMIT to do what it takes to achieve them.

There are four things which separate Jason from other trainers.

Commitment to learning. Since results are directly related to knowledge, he spends much of his free time researching medical databases, reading texts, and attending conferences, symposiums, and seminars from the top people in the field.

Commitment to the “Live Fit” lifestyle. Jason won’t ask you to do anything he has not done himself.

Commitment to efficient and effective exercises. He doesn’t have his clients do circus acts with pink dumbbells.

Commitment to the highest quality nutrition protocols and supplement protocols.

Training Experience and Specialization
Professional level: football, hockey, soccer. Collegiate level: baseball, swimming, football. High School level: track and field, soccer, volleyball, swimming, football, hockey, baseball.

Trained amateur bodybuilders and fitness competitors

Post-rehab and Corrective Exercise: Have helped numerous people with chronic low back pain (utilize Mcgill protocols), knee, and shoulder pain through corrective exercise and the integration of nutrition to decrease inflammation and accelerate healing.

Developer of 21 Day Detox Program that can radically change your health, fitness, and fat loss in just 21 days

Specialize in accelerating weight loss, or more specifically fat loss.

Body Transformation (weight loss/ fat loss/ muscle definition): Utilize strength and performance training, interval training, and nutrition to increase muscle while losing body fat.

History in Fitness
Received B.S. in Corporate and Community Wellness and a Minor in Nutrition in 1997.

Interned at the Tom Landry Sports Medicine Center in Dallas, TX in 1997. Personal trained in the 55+ program and performed sports performance assessments with the Dallas Mavericks and Dallas Stars

Started in the personal training profession by working for author, presenter, creator of the Cooper Institute of Aerobics Research Center Biomechanics Certification, Everett Aaberg. Everett was also named the International Dance and Exercise Association’s Personal Trainer of the year. Told by Everett, “I have never seen a trainer develop a full time status so quickly”.

Assisted with Biomechanics Course Instruction at Cooper Institute of Aerobics Research
Worked as a personal trainer at Flagship Athletic Club in Eden Prairie, MN. Became the first “Master Level Trainer” for FAC and all the Northwest Clubs.

Became Director of Training for FAC, supervising a staff of 20 trainers. After realizing that corporate health clubs were not designed to deliver results, but instead to make money,he began to seek out other options Started planning to start own business where the client is the first priority.

Started Higher Power Training, Inc. in 2004. Personal trained and sports performance trained. Built successful business with a team of trainers based on word of mouth alone.
Started Higher Power Training Center in Feb 2008.

Personal
Favorite Upper Body Exercise: Barbell 20° Decline Chain Chest Presses
Favorite Lower Body Exercise: Deadlifts
Least Favorite Upper Body Exercise: 1 ¼ offset grip incline bicep curls
Least Favorite Lower Body Exercise: Back Squats
Favorite Clean Food: Filet Mignon
Least Favorite Clean Food: Brussel Sprouts
Biggest Weakness: Pizza and Ice Cream
Married Ruth in 1997
Son Caleb Alan born June 2006