Coconut Oil is the Devil

by Christian Bossert

In the 1998 Adam Sandler comedy The Waterboy, Bobby Boucher (Sandler) is a complete mama’s boy. Boucher’s mama (Kathy Bates) identifies everything she doesn’t like or understand as “the devil!” (here’s a hilarious outtake of mama).

It appears the a Harvard professor is making a case that she is on a similar wavelength with the infamous mama from the back bayou of Louisiana.

A Harvard professor has just slammed coconut oil as ‘pure poison’.

You can listen to Karin Michels talk, “Coconut oil and other nutritional errors,” here. *NOTE, the talk is completely in German.

According to the New York Times, the Harvard professor called coconut oil ‘poison’ three times.

Why did she call coconut oil poison?

In 2017, the American Heart Association (AHA) updated its guidelines. They said that people should avoid eating the saturated fatty acids found in coconut oil.

Michels said coconut oil is more dangerous than lard because it almost exclusively contains saturated fatty acids, ones that can clog the coronary arteries.

What is a good substitute?

I recommend olive or rapeseed oil as an alternative to coconut oil.

Christian’s take on coconut oils ‘poison’ label

There is plenty of debate as to whether saturated fatty acids (like coconut oil) really are the work of the devil. While professor Michels others say with certainty that that's the case, I don’t think it’s time to panic.

I believe it’s fine to enjoy coconut oil in moderation. This means your not eating it out of the container with a spoon. As with most things in life, you’ll be fine as long as you don’t overindulgence.

Cherrios Cause Cancer

by Christian Bossert

What? Are you kidding me?

A few days ago one of my fabulously amazing clients told me this. I was stunned, but not entirely shocked a preservative enriched food marketed as a ‘healthy’ food choice would be associated with cancer.

In case you’ve been sheltering yourself from the media lately, here is a link to one of latest blockbuster health scandals.

Here’s a summary of what went down.

Monsanto, a agrochemical and agricultural conglomerate, was ordered by a jury to pay $289 million (yes, that is correct) in damages to a school groundskeeper who developed cancer after years of using the company’s popular product Roundup.

An environmental group published an eerie report that found traces of ingredients from Roundup in cereal and granola bars.

This study doesn’t mean that Roundup causes cancer. All it means is that the members of the jury believe that Monsanto explicitly kept information about the potential harmful nature of Roundup from the public.  

The science linking Roundup to cancer is limited at best. No need to stop using Roundup. Although you shouldn’t be ‘huffing’ the product on the daily.

Wait. Will eating Cheerios give me cancer??

The environmental study found glyphosate, an ingredient found in Roundup, in quite a few oat cereals, oatmeal, granola, and snack bars.

You can find the list of oat-based foods here.

This scary report failed to mention that glyphosate likely does not cause cancer in the very low levels it is found in food.

The short answer is we don’t know if eating cheerios will give us cancer.

My unapologetic unbiased opinion.

Cereal isn’t a healthy food option to begin with. It’s terribly processed and usually is loaded with sugar. I’m sorry if you’re a cereal junky, but that’s my take on cereal. I haven’t eaten cereal in years and don’t plan to start anytime soon. My advice is to give up on cereal and eat real food.

Go for something awesome like cantaloupe, eggs, and a half an avocado instead of cereal. I guarantee you that you’ll have more energy and dominate your day without cereal.   

I do not think that cheerios cause cancer. It does seem like everything in this world causes cancer. If I drink too much water, eat too much green leafy vegetables, workout too much I may die. Too much of anything isn’t good for us. The old adage “moderation is key” couldn’t be more true. Just ask your old drunk college self if too much is a great idea.  

Nonetheless, go enjoy your life. Don’t stress out about Cheerios killing you or your loved ones. It’s a great time to be alive. Smile, laugh, and embrace the weekend!

Pickin' Up Chicks at the Gym

By Christian Bossert

Last week I threw out this question on Facebook:

“What is your favorite gym etiquette faux pas?”

The responses were amazing.

If you have anything you’d like to say send an email to cbossert14@gmail.com.

“When men give unsolicited advice to women (extra cringe-y when the women are clearly in much better shape than them).”

-Zac, Frankfurt, Germany

C’mon guys. What are you trying to accomplish here? Shifting in on a girl clearly minding her own business is a bold move (is bold the right word?). She’s clearly focused on her workout and you come in like a wrecking ball. Has this move ever worked for anybody? The end goal here is to impress her with your masculinity, make yourself look smarter than her, and the damsel in distress gives you her number. If this method has ever worked I would be shocked.

Your chances plummet by 1000% if the girl is in way better shape than you. The truth is, most girls who workout by themselves do not need your two cents. They do not lack confidence in themselves. Period. By dropping unwanted workout advice you make yourself look like a complete idiot and you annoy the heck out of the girl.

Believe me, there are plenty of girls I’d like to strike up a convo with at the gym. There is a time and place for this and it is my personal belief that you don’t ‘pick up chicks’ at the gym. Working out is focused precious time to better yourself. Maybe I’m too strict, but that’s where I stand.

“Couples' PDA.”

-Alan, Nashville, TN

Just don’t. You know it when you see it. No need to go here. Not at the gym. Please.. just don’t.

“Not wiping sweat off of benches.”

-Matt, Memphis, TN

Total fail here. Wiping sweat of the equipment you just used takes an extra 10 seconds. It’s not about the time though. It’s about the awareness. If you don’t care about the equipment you use this is an indictment on you as a person. I understand if you forget or if you’re not sweating. But please, if you’re dripping sweat and walk away from a pool of your own sweat you are a total loser.

“When girls show up with FULLY DONE hair and makeup... I can't ... ✋🏽”

-Inna, Atlanta, GA

For the record, I have no qualms with anyone who chooses to get ‘made up’ before going to the gym. I’ve been told wearing makeup can be a form of ‘pre-workout’ energy boost. Putting on makeup can create motivation and confidence. You do what you want to do. This comment is a reference to those looking for a boyfriend at the gym (not those arriving after work). This move is almost (key word ‘almost’) as bad as the guy who drops unsolicited advice to the ladies. I personally wouldn’t go after ‘makeup girl seeking boyfriend at gym’ simply because I don’t hit on girls at the gym. Just not my thing. But plenty of guys will take their chances. Be prepared for all the unsolicited advice you can handle.

“When you are on a machine and somebody stands over you stalking and staring at you waiting for you to finish like don't rush me go away.”

-David, Virginia Beach, VA

This is a total creep move. What are you doing? Why are you hovering and staring at me like I stole your wife? How do you think I’m going to react? I personally will look the weirdo in the eyes and say in a genuine confident calm voice, “Hey, what’s up?” This usually gets a quick response and inevitably leads me to explaining how much longer I will use the equipment. I have never run into an argument using this method. I suggest following my lead.

“When a man’s leggings are tighter than mine.”

-Brittany, Baton Rouge, LA

This is great. I literally laughed out loud from this one. If I told you ten years ago the trend for men, gay and straight, in 2018 would be wearing leggings for working out, no one would believe me. Man leggings are in and they aren’t going anywhere. I think they are cool and beneficial to performance. Not for me. I go for loose shorts and the sweat wick tees. You do you.

“When people are just sitting at a machine texting or whatever way longer than an average rest period.”

-Erica, Knoxville, TN

We’re hooked. The smart phone straight up robbed us of our sense of awareness. I’m guilty too. Unfortunately the temple of hard work and sweat, the gym, has been looted of it’s focus. Our attention spans are shorter than ever

The longest acceptable time period for resting at the gym is 3 minutes. If you’re resting for your ‘bulking’ workout be aware that you are not the only person in the gym. If you want to use a machine that someone is ‘resting on’ simply ask them how much longer they have on the equipment. Stand up straight, look them in the eye, relax, smile, and simply ask them. Guarantee you they won’t be a jerk. The biggest dudes in the gym are generally very nice. They will allow you to work in if they have long rest times during their workout.

“When they don't re-rack plates and dumbbells. When three "bro's" are working out together and spend more time flexing and talking smack than actually working out.”

-Scott, Asheville, NC

Nothing drives me crazier than people who don’t re-rack their weight. Toss that in with a total Brofest flexing in the mirror and I may just lose my mind. This is 100 times worse than unsolicited advice guy. Re-rack your weight. Do it. It’s the law!

…

Send your mailbag questions and comments to cbossert14@gmail.com.

Many don’t have the slightest clue

By Christian Bossert

Many of us don’t have the slightest clue as to how we begin our day. We just sort of stumble into the day and allow whatever to happen.

Some people say their best days begin the night before by getting a good night's sleep. Others say it begins at church. Many begin by planning out their day. Launching with a cup of coffee may be your kickstarter.

There isn’t a right answer.  

How do your best days begin?

Reply and let us know. Sharing your advice is powerful and impacts far more people than you may think.

Warm Artichoke Salad

Happy Friday!!

My Friend Andrea has a killer recipe that you absolutely must try. Now here is Andrea. You may want to try this out in your kitchen ASAP.

———————

I’m always on the lookout for a healthy recipe with an irresistible flavor and I have found it! Hello, my name is Andrea Lewis and I am on a journey to transform my eating habits into healthy habits, one delicious recipe at a time!

I have fixed this warm artichoke salad for many people and each person has raved about its flavor! Even the pickiest eater in my family loves it! So give it a try! It just may become a family favorite for you, too!

Warm Artichoke Salad

(Recipe courtesy of
https://blog.kitchenaid.com/warm-artichoke-salad)

Makes 3-4 servings
INGREDIENTS
5 to 6 strips of bacon, cut into 2 inch pieces
1 (8 oz.) package cremini mushrooms, sliced
2 to 3 garlic cloves, minced
kosher salt and pepper
2 bunches of kale, stems fully removed and chopped (I used Lacinato Kale)
1 to 2 teaspoons extra virgin olive oil (if needed)
1 (8 or 9 oz.) jar of artichokes, drained (plus more if desired)
1/2 teaspoon crushed red pepper flakes (or more for additional heat)
1 to 2 tablespoons fresh parsley, finely chopped

DIRECTIONS
Using your KitchenAid 36″ 5-Burner Gas Cooktop, turn the heat on to medium over one of the small burners. Place the bacon into your KitchenAid Professional Seven-Ply 11″ skillet, and cook the bacon until browned and crispy. Remove the bacon and place on a paper towel lined plate and set aside. Discard most of the bacon fat, reserving about 1 to 2 teaspoons and leaving in the skillet.

Turn the heat to medium high and, using the same skillet with a little of the bacon fat, add in the cremini mushrooms and garlic and sauté until softened, for about 5 to 6 minutes. Season with salt and pepper. Add in the kale and feel free to lightly drizzle in some extra virgin olive oil over the kale if needed. Sauté and mix together until all of the kale is nicely wilted and warmed through.

Add in the drained artichokes, crushed red pepper flakes and mix together gently and allow the artichokes to warm through. Garnish with a little parsley, turn off the heat and crumble the crispy, cooked bacon over the top. Garnish with more fresh parsley if desired and serve immediately.

What Are You Fighting For?

By Christian Bossert

What if you had absolutely nothing to do today? No one to tend to. Zero emails to answer. Not a single worry in the world. What would you do?

What if you had all the money you would ever need for the rest of your life? What would you do?

When asked these questions, a common response is, “I would retire and go lay on the  beach and drink margaritas.” No worries at all. No emails. No kids. No meetings. No nothing. My question to this response is, “How many margaritas would you drink? Five? Ten? Why stop there? Would you do this for the rest of your life? Margaritas every day?

If this what dream retirement looks like count me out. First off, a margarita done right is an amazing drink. Secondly, ten margaritas (if I even make it that far) would result in puking my guts out. Lastly, drinking margaritas on the beach sounds amazing, for a single day (or two maybe).

Honestly, this sounds terribly boring. Same ole same ole. Every day. There is absolutely nothing wrong with enjoying the relaxing pace of retirement. You do you. Maybe I have the wrong vision of retirement

Nonetheless, my main point. What are you fighting for? What are you living for? There isn’t a wrong answer to this question.

I would love to know your reason to fight. Your call to action. What you live for.

Hit ‘reply’ and write your answer. I can be simple and only one sentence. I will submit your responses in a near future email. I know what you say will impact hundreds of people.   

Why You Should Add Flaxseed To Your Diet

By Erica Bossert


Flaxseed is a superfood that has been around for thousands of years, as it was one of the first domesticated crops. Its original use was definitely NOT related to health as its fibers were used to wrap...mummies. However, it also had medicinal uses later on, such as healing abdominal pain and as a cough remedy in 650 B.C., according to a study in the Journal of Food Science and Technology. Fast forward to 2018, now with much more science-backed research, there is evidence showing even more health benefits to consuming flaxseed. These health benefits will make you want to go out and buy some ground flaxseed today: 

1. Reduces Hypertension: According to a 6-month, double-blind, placebo-controlled study on the effects of flaxseed on blood pressure, the test subjects who consumed flaxseed every day showed a 15-point drop in their systolic blood pressure and a 7-point drop in diastolic blood pressure. Those who received the placebo (did not have any flaxseed) did not show any change in their hypertension. 
2. Essential Omega-3 Fatty Acids: These healthy fats help to reduce LDL cholesterol, lower your risk of cardiovascular disease, and decrease inflammation in the body.
3. Protects Against Cancer: The lignans in flaxseed may help in cancer prevention in reducing the growth of cancerous tumors that are more hormone-sensitive, such as breast or prostate cancer. 
4. Dietary Fiber: When consumed with water, flaxseed can work as a laxative and help to prevent constipation. The fiber can also help to stabilize blood sugar and lower bad cholesterol levels. 

You can add ground flaxseed to smoothies, sprinkle it on your yogurt parfait, bake it in different breads, and many other ways. Click here for different ways you can eat flaxseed. 

In conclusion, flaxseed can help to reduce hypertension, lower LDL cholesterol, alleviate digestion, reduce inflammation, fight against certain types of cancer, and lower your risk of cardiovascular disease. So many benefits for such a small amount of flaxseedper day!

- Erica Bossert

How to Get Your Guy to Start Exercising

By Christian Bossert

You know what they need to do, but they just won’t do it. You encourage them, but it’s going nowhere. They say, “I need to eat healthier, I should exercise,” yet something isn’t clicking. They continue to gain weight, they’re down on themselves, and unhealthy habits go from bad to worse.

You you may begin to feel hopeless change will ever occur. You have good reason to think this. Your friend, family member, or partner has shown that they simply don’t care. What can you do?

Unfortunately, this is a situation I see often. It’s difficult. It’s emotional. It is painful. It hurts to watch someone you care about basically give up on themselves. You want to help, but they won’t listen to you. The solution to this debacle may be easier than you may think. By easy I mean simple.

I’ll explain in a few easy steps. Changes may not occur overnight, but that’s okay. When you apply these steps consistently you will make a difference. You can totally do this!

1. Stop telling them what to do - The most important step can be the most difficult step. When we care about someone, how do we not to express our emotions or opinions to them? It’s tough to hold your tongue when you know you’re right and they’re WRONG. Fortunately, with practice you will become better. Start with a deep breath and hold onto your two cents.

2. Provide strong encouragement when they do suggest something good - This is the golden opportunity. You can express your opinion here. Reinforce what you want for them. You want them to be healthy. You want them to take the absolute best care of themselves. When your loved one says that they ate a salad get excited! Let them know your joy and happiness when they hit the gym. Don’t make this an eye rolling moment. Cherish their small victories. The small wins are HUGE!!

3. Be the example - They should be eating healthier and exercising. Take control of what you can control. Go to the gym. Work out consistently. Stock up on fruits and vegetables. Kick butt at taking care of yourself and they will notice. Trust me. THEY. WILL. NOTICE.

4. Be Patient - This is a kicker. You will want to rip into your ‘unhealthy compadre’. I can’t blame you. Our emotions are things. Emotions control us. No one will fault you for expressing your disappointment in loved one completely letting themselves go. Hold back and be patient. Trust the process of holding your tongue, being encouraging, and showcasing your healthy habits. It works. Change doesn’t happen overnight, but changing your approach can.  

Will drinking lemon water reduce belly fat?

By Christian Bossert


This truly is a great question. It would be silly not to ask it. When you are asked a 'silly' question, go easy on them. You know why? Your friend wants to better themselves. They want to be healthy. This is great. They trust you!


Drinking lemon water can help you lose fat and weight. Lemons are loaded with healthy vitamins and minerals. Lemons are great for boosting your immune system and improving your digestion. Improving your disgestion helps eliminate toxins which improves your energy levels.


You know what helps people lose weight. Substituting lemon water for half a dozen Coke’s a day.


You know what this switcharoo exemplifies? Discipline.

What do questions like the one about lemon juice have in common? They address the underlying question, “How can I get maximum results with minimum effort?”

Choosing lemon water consistency is not easy when you are used to drinking half a dozen Coke’s a day. This challenge is magnified when someone is addicted to soda.

You know what leads to fat lose. A healthy dose of fruits and veggies, working out consistently, drinking plenty of water, and getting plenty of sleep. There is no magic potion. 

Go gentle on your family, friends, and colleagues. Like you, they’re searching for ways to be their best self.

It's soo easy to let ourselves go and that's why too many do

by Christian Bossert

There is more noise and less quality than ever before in the fitness world. The demand for instant gratification and the comparison trap - comparing our bloopers to others highlight reels- makes us think we are a failure.

Getting in shape means building a schedule and fortifying consistency with your plan. Getting the body you want is hard. Anyone who has dramatically changed their lifestyle since the start of 2018 has put in the work. Now, nearly eight weeks since the start of new years resolutions, is when people begin to notice hard work. It should be hard and it should take time. A healthy lifestyle and a body you love is earned, not gifted.

Without a complete picture it’s easy to look at others and think that all they’re doing is waking up in the morning and looking like an Instagram model. Flipping the Facebooks and Instagrams we only see others holding up their proverbial trophy.

We don’t see what is going on behind the scenes. The consistant 9pm bedtime and 4am wake up. Going to the gym at the crack of dawn. Resisting the tempation to blow all they’ve earned for that late fried food, the two extra cocktails, saying no to the community cake at work during a brutal stretch. Going home and cooking instead of taking the faster, easier route of eating out.

It’s too easy to blow all we’ve worked for these days and that’s why so many are, and you are not, cuz when they give up you turn up!

-Christian  

The Keto Diet. What is It? And What Should Know?

by Christian Bossert

Why is the keto diet one of the latest fad? The same reason why the South Beach, Atkins, Whole 30, and Nutrisystem swept through our scope of interest. The allure of a diet is hard to resist. How can a nation drowning in health and weight related issue ignore the promise of losing weight and looking better naked. What is the keto diet? How does it work? Most importantly, does it work? There are various ketogenic diets. For simplicity purposes we are going to focus on the ‘standard keto’ which typically asks for an intake of 75% fat, 20% protein, and 5% carbs.   

Keto 101  

The keto diet is a low-carb, high-fat diet that lays claim to many health benefits. Studies found that it can help with weight loss, and fight diabetes, brain cancer, alzheimer's, and epilepsy. The end goal of the keto diet is to get the body into a state known as ‘ketosis’. Ketosis means your body is in ‘survival mode’. What does your body do when it is in ‘survival mode’? It utilizes fat as it’s main fuel source. Your body basically turn on its fat burning switch.

How can you reach a state of ketosis?

Here are seven tips, courtesy of Healthline.com to get your body into a state of ketosis:

1. Minimize Your Carb Consumption.

2. Include Coconut Oil in Your Diet.

3. Ramp up Your Physical Activity.

4. Increase Your Healthy Fat Intake.

*avocados, fatty fish (salmon, trout, sardines, herring), almonds, walnuts,

olive/coconut oils, ect.

5. Try a Short Fast or a Fat Fast.

*Intermittent fasting (ie: fasting for 16 hours daily (8pm-12pm the next day or

24 hours twice a week)

6. Maintain Adequate Protein Intake.

    *multiply your ideal body weight in pounds by 0.55 to 0.77

7. Test Ketone Levels and Adjust Your Diet as Needed.

    *you can test your ketonic level using fairly inexpensive ketone urine strips

The keto diet seems great for anyone trying to improve their health. I wouldn't recommend trying it without consulting your doctor first, just to be on the safe side.

There you have it. The nuts and bolts of the keto diet. If you have suggestions or questions shoot me a message.

-Christian

The Seinfeld Strategy

by Christian Bossert

Early in his comedic endeavors, comedian Brad Isaac performed at the same club as legendary comic Jerry Seinfeld. While backstage, Isaac asked Seinfeld, “Any tips for a young comic?” Here is what Seinfeld told him:

“The way to be a better comic was to create better jokes and the way to create better jokes was to write every day.”

Seinfeld insisted the young comic get a large wall-sized calendar and place it on a wall that he sees everyday. With a red marker, draw an ‘x’ through each day in which he wrote. Eventually a chain of red ‘x’s would appear. The main job was "not to break the chain."

Seinfeld didn’t say anything about results. The only rule was "not to break the chain." How did Jerry Seinfeld become one of the greatest comedians of our time? Through skills, talent AND a ton of discipline followed by consistency. He wrote every single day.

How can you use The Seinfeld Strategy to be fitter you?

This invaluable piece of advice can be applied to anything we want to better ourselves in. It focuses on the process rather than the end result. It’s not about your emotions, a bad workout, or a rough day of work. It’s about “not breaking the chain.” All you have to do is pick a single task a get a calendar (here’s a budget friendly one).  

The hard part

If you want to lose weight and/or get stronger the challenge is to do something simple, yet active every day. If you don't know where to start working out or you don't know how to exercise The Seinfeld Strategy is pure gold. 

Walk up and down the stairs five times. Mark the calendar. 

Go for a 15 minute walk. Count it. 

Lift weights for 30 minutes. Red check. 

Take a yoga class. Boom! 

Hold a 30 second plank. That counts too! 

It would be great if you could exercise hard core for an hour every single day, but that realistic? You can implement intentional activity into your daily life. You can. Look at your schedule and make it happen. I don't have enough time is the worst excuse not to exercise period! Are you telling me that you or someone close to you doesn't have 30 seconds to spare? 

The hardest part is conditioning the ‘sacrifice muscle’ in our brain. Delay gratification to get 1% better today. It’s not easy, but it’s totally worth it. There will be gaps in the calendar at first. My hope is for those of you who do give The Seinfeld Method a go you’ll find the discipline to “not break the chain.”

Negativity is Making Us Sick

by Christian Bossert

Sickness has run rampant this winter. Something I want to address is habitual sickness. This is a pattern of being sick “all the time.” It is of my personal belief that in most cases those who experience recurring health related issues can trace the origin of the sickness to negative thought impulses.

This is not to say you are a cynical narcissist because you got sick. We all have our moments of despair, anxiety and discouragement. Positive people do not let these thoughts take over their life. The positive person lives the four to one ratio (four positive thoughts to every negative.)

How does this have anything to do with getting sick frequently? An unfortunate reality is we can’t avoid the ‘negative Nancys’ of the world. Those that live in a world of doom and gloom don’t know that they are a toxic cocktail. If knowledge is power then we are best to be aware of the behaviors of negative people.

Below are five warning signs of a negative person:

1. They always worry

On beach days they see a cloud and think the best of the day is gone. They rarely envision the best case scenario or a wonderful outcome.

2. They try to tell you what you should do with your life

Whether it’s your relationship, job, kids, etc. they’re always telling you what you’re doing wrong and what you should be doing. They may not realize this, but this is a sure sign that they have not figured out their own issues.

3. They put a negative spin on good news

You just got that promotion you’ve worked so hard for. For the pessimist this means higher expectations, more work, and more responsibility.

4. They complain a lot

The world is against them. They are usually victims of bad weather, bad boss, bad traffic, bad luck and their upbringing. They typically have thin skin and an oversensitivity to criticism. You may say to them, “You look great today!” They may respond in a completely serious tone, “I look bad on other days?” Taking a compliment is a struggle.

5. They love the word ‘but’

It’s a beautiful park, BUT ‘there are too many people here.’ It’s a great restaurant, BUT ‘why didn’t you book a table over there.’ They finish their words with a ‘but’ word, turning a positive into a negative.  

These are examples of subtle under the radar thought impulses that can cause damage. These thoughts are dangerous because they don’t destroy us that day, that week, or even that year. When these negative thoughts are said out loud consistently over time eventually they will physically manifest themselves in us. 

Pump as much positivity into each day. Set goals. Exercise and eat healthy. Plan something you can look forward to. And for every negative impluse that you encounter, churn out four positive thoughts. Stay strong and stay healthy out there!