From CDM
“He who dwells in the secret place of the Most High shall remain stable and fixed under the shadow of the Almighty [Whose power no foe can withstand]. I will say of the Lord, He is my Refuge and my Fortress, my God; on Him I lean and rely, and in Him I [confidently] trust!” (Psalm 91:1, 2, AMPC).
So, what foods should you avoid that help with reducing inflammation? As a first step, avoid the foods that science is certain links to chronic inflammation from your diet. An excellent starting point are fried foods and refined sugar. While limiting these foods, increasing less-processed whole foods can alleviate some symptoms of arthritis, like pain and swelling. The added benefit is, of course, maintaining a healthy weight which can also alleviate unnecessary stress on the knee joints.
Keep reading to learn of 3 more foods that are the worst for arthritis that might not be so obvious.
Ready-made frozen foods
Easy, but full of sodium, frozen dinners and pre-made meals are something to be avoided for those with rheumatoid arthritis. When you have rheumatoid arthritis, you may want to limit the amount of sodium that you eat because certain medications such as corticosteroids can cause you to hold onto more salt, which increases inflammation. Read labels as the frozen food industry is now offering healthier alternatives and try to limit your daily sodium intake to about 1,500 milligrams.
Mono-sodium glutamate (MSG) is a flavor-enhancing food additive most commonly found in prepared Asian food and soy sauce, but it can also be found in frozen meals. It’s also added to fast foods, prepared soups and soup mixes, salad dressings and deli meats. This chemical can trigger two important pathways of chronic inflammation and affect liver health.
Gluten and refined carbs
Gluten, a sticky protein found in wheat and related grains, such as barley, oats, and rye, can promote inflammation. Unlike other proteins, we don't digest gluten completely and, in some people, the immune system sees gluten as the enemy and will unleash weapons to attack it, causing inflammation in the intestines as well as in other organs, joints, and tissues.
Refined carbohydrates are white flour products such as bread, pasta, white rice, cereals and more markedly drives inflammation and also accentuates the omega-3 deficiencies that powerfully impact joint inflammation. Omega-3s are that good fat richly found in seafood, nuts, and certain oils. Research has shown that omega-3s may prevent diseases like heart disease and diabetes, helping protect your brain in addition to fighting inflammation. Processed carbs are beginning to supersede fats as the main driver of escalating rates of obesity and other chronic conditions. These high-glycemic index foods fuel the production of advanced glycation end (AGE) products that stimulate inflammation.
Dairy
About 60 percent of the population have a hard time digesting milk and other dairy products and the proteins found in them, which can cause inflammation in the body. Most cheeses contain a high amount of saturated fats, and saturated fats have been shown to be an inflammation trigger not only for heart disease but arthritis as well.
Dairy products such as ice cream are high in saturated fats. Saturated fat + sugars = inflammation’s match made in paradises. Saturated fat is one of the most inflammation-inducing nutrients, and a study of more than 100 arthritis patients who eliminated dairy reported self-perceived benefits.
As your own experiment, try cutting dairy from your diet and see what happens to your body when you give it up. Not all dairy causes inflammation, so if you want to enjoy it, try slowly adding back in products that have probiotics known to fight inflammation, including low fat cheese and unsweetened Greek yogurt.
Cutting back on foods that promote inflammation, increasing the proportion of fruits and vegetables in your diet, making organic chicken and fish your main protein and getting more omega-3s can make a big difference in your arthritis symptoms.
To learn more about what foods you should be eating if you have been diagnosed with arthritis visit https://southlandarthritis.com
From CDM
“If I [can] speak in the tongues of men and [even] of angels, but have not love (that reasoning, intentional, spiritual devotion such as is inspired by God’s love for and in us), I am only a noisy gong or a clanging cymbal” (1 Corinthians 13:1, AMPC).
by
Protecting loved ones or innocent people may be a reality in a defensive gun use. Training with your family on how to respond to different incidents is important.
So you've gone to the store and bought a shiny new (or not shiny, depending on your tastes) handgun, did the responsible thing and took your concealed carry permit class, and you're now good to go. Right? You can now carry your gun wherever you're allowed to, based upon the state in which you live. Are you confidently carrying your gun knowing that you're as prepared as you can be?
Or maybe you're like I was just a few months ago … living in a state that didn't require any training to get a concealed carry license. I honestly prefer that. It feels freer to me. I love freedom and feel strongly, on a personal level, that nobody should force us to get training. Knowing that, don't take what I'm about to say the wrong way:
You should take classes, on at least a semi-regular basis, if you are serious about self-defense and don't want your skills to perish. Shooting is a perishable skill. I know some folks have likened shooting to riding a bike. Heck, I think I even have said it like that before. But it's more like learning a new language than riding a bike. If you don't use it, you eventually lose it. Maybe you don't lose all of it, but enough to no longer be considered proficient.
I used to be able to speak Japanese to some degree because I was stationed in Japan during my time in the Marines. These days, I can remember only a few key phrases–which would likely be just enough to get me out of a jam, find a toilet, or ask for the police if needed.
Training with your handgun is the same way. If you don't do it, you'll lose it. Again, maybe you won't lose all of it, but you'll lose enough of it to not be as proficient as you should be IF you ever need to draw your firearm in defense of your own, or a loved one's, life.
Here's the thing though. You don't just need “training” how you've been doing it since you got your permit. You need to take it up a notch. Why? Hopefully it's obvious, but you want to stack as many pluses on your side as possible when it comes to defending your life. That's the training that's going to kick in if you ever find yourself in a critical incident.
If you're statically shooting at a still paper target, it's not enough. Sure, it's great for fundamentals, but it's not enough. Why?
Why isn't static shooting enough? Because bad guys fight back. In fact, they're the ones who attacked you to begin with, right? So, chances of you being able to get into your full shooting position aren't likely. In fact, you may not even be able to get your support hand on your gun. What then? What do you do if you only have one hand?
Or, worse yet, what if your shooting/strong hand gets hurt in the fight and you still need to defend yourself from other attackers? That's a nightmare if you've never practiced shooting with your support hand. It sounds far-fetched, but it could and has happened. An advanced instructor may teach you these skills, depending on the class you take.
You've likely heard of the 21-foot rule. And, while I'm not here to discuss how legit that is, there is at least some merit to it. It's been proven that a bad guy can make up 21 feet in the time it takes for you to draw your gun and get on target. Chances are good that you've never had to shoot at a moving target. I have, and it's not as easy as you might think.
I've gone through low-light training of sorts, and it's a different animal altogether than shooting in broad daylight. A lot of the time, criminals attack when they cannot be seen as easily, during the nighttime hours. If you've never tried to acquire your sights in the dark, you need some low-light defensive tactics training under your belt.
There are plenty of advanced-level instructors who offer low-light shooting classes.
Guess what? If you've never shot indoors or maneuvered around a house with a firearm, you're going to have a hard time doing it without any kind of proper training under your concealed carry belt. Think about it for a second–where do you spend most of your time? Is it in your house at night? If you're not getting trained on indoor defense, you could really fumble something up in that situation.
This is something most people never think of. If you're in public, or even in your own house, there are almost always going to be other innocent people around you that you need to think of. What do you do with them? What if you have little kids? What if there are innocent bystanders in an active shooter situation? What do you do?
Have you ever taken cover behind an object and fired your weapon? In a real-life situation, you're going to want to find something to get behind if at all possible. You may need to keep shooting if you can't get away fully. First, do you know what to look for in proper cover? Second, do you know how to shoot back if needed? Many advanced training programs will teach this as one of the first tactics they teach.
This is another one many people don't think about. Are you normally with someone else who carries a gun for self-defense? Are you trained on what to do together should the need arise? There are classes that revolve around two person or team self-defense. They're a great way to learn what to do in a team environment and can be a real eye opener.
These above scenarios are more or less just designed to get you thinking about what could happen. There is no way any of us can foresee crime or an attack. It's just not going to happen. All each of us can do is to be as prepared mentally and physically as possible so we can overcome any attack on ourselves or family. To not seek out advanced training of some sort is borderline irresponsible, and you should seek out extra training as your budget allows. Your very life could depend on it. I know I'm overdue, and I'm looking for advanced training as we speak.
Consider attending the annual Guardian Conference where you can train with many of the top trainers in the industry all in one place. This saves you money and time because you're not traveling all over the country. The conference is right around the corner, don't miss out.
Learn more about the Guardian Conference here.
*This post was originally published in August 2019*
From CDM
“And walk in love, [esteeming and delighting in one another] as Christ loved us and gave Himself up for us, a slain offering and sacrifice to God [for you, so that it became] a sweet fragrance” (Ephesians 5:2, AMPC).
There are four major strategies to keep in mind when it comes to getting ready to perform your best in the gym, whether it’s a regular training day or competition day. (Continued below)
(Video) - Toned trainer and author Tara Garrison lightweight, high reps doesn’t give you the results you may be hoping for. Mom of three shares tips about transforming your body at any age
Protein as part of your pre-workout routine is often an overlooked component of performance nutrition, but adequate protein is vital for preventing the excessive breakdown of muscle fibers during exercise.
Through repetitions in strength training, stress and tension are put on muscle and their fibers, causing micro-tears. These are ultimately an important part of training as these tears create room for muscle repair and growth, which result in both muscle hypertrophy as well as improvements in strength. However, excessive muscle breakdown can mean that soreness sets in and muscle fibers are unable to repair at staggering rates.
Having protein as part of your pre-workout nutrient regimen means that you are providing muscle fibers with the building blocks to repair muscle quickly and efficiently, without excess damage being done. One of the most effective ways to do this is through the use of branched chain amino acids (BCAA’s). BCAA’s used prior and during exercise is one of the easiest and most effective ways to have proteins readily available for muscle recovery.
If consuming a whole protein source, such as meat, eggs, or dairy, aim to consume around 10-30 grams of protein about 60-90 minutes prior to the beginning of your workout. Since BCAA’s are already broken down in the simplest form of a protein, they can be consumed just before and during your workout while still being effective.
Carbohydrates are the primary fuel source for our muscles, and are therefore an integral part of pre-workout nutrient timing, but we need to take into consideration the type of carb being consumed in order to ensure it’s available for use when we need it during exercise.
Our muscles are fueled by sugar, namely glucose which is converted to glycogen and stored in our muscles and liver for energy. This is what allows our muscles to perform and function, especially when it comes to strength training.
Without adequate carb intake prior to a workout, you might notice that you “hit a wall” during your workout that you’re unable push through. You may also notice that you experience dizziness and early onset muscle fatigue. When a movement becomes impossible to complete due to muscle fatigue, it’s a sign that you’ve depleted the glycogen stores in that muscle group, preventing you from continuing to use those muscles.
SIMPLE VS COMPLEX CARBOHYDRATES
For our purposes, there are two major types of carbohydrates: simple and complex.
Complex carbohydrates are those that contain fiber and starch, and therefore require a longer period of time in order to be digested and broken down to the glucose to be used by our cells and muscles. Some examples of complex carbs include:
Potatoes
Vegetables
Bread
Oats
Rice
Since these require some time to digest, these are best used as pre-workout energy when consumed between 1-2 hours prior to the start of your workout. While complex carbs may take longer to break down for energy, one of the benefits of using a complex carb for workout fuel is that they provide longer lasting, sustainable energy that will carry you through the duration of your workout.
Simple carbohydrates are those that contain more sugar than they do fiber, and will therefore breakdown over a faster period of time in order to be used as fuel in the body. Some examples of simple carbs include:
Fruit
Simple Sugars
Processed Foods (typically high in sugar content)
Since these carbs don’t require as long to be digested for energy use, they are best consumed around 30 minutes prior to the beginning of your workout. While simple carbs provide quick energy, they are also short-lasting energy providers. They are usually not well-suited for longer workouts in particular.
As one of the foundational nutrients, water intake is crucial for optimal athletic performance. Water plays a crucial role in the movement of nutrients into cells for use (including sugar and muscles), provides lubrication and cushioning for joints, protects lungs from damage during aerobic exercise, and serves as the primary conductors between cells for nerve impulses.
In addition to water intake, electrolytes and a proper mineral imbalance should be considered to promote healthy water retention and ensure that the cells of the body are able to best utilize daily water intake. Without electrolytes, water can simply flush the system rather than be utilized by cells. Our cells rely on minerals and electrolytes to determine when a cell should absorb or release water. Low levels of electrolytes, such as sodium, magnesium, calcium, and potassium, can lead to hyponatremia (water intoxication) or prolonged dehydration despite adequate water intake on a daily basis.
To determine a baseline for daily water intake, take your body weight in pounds and divide it in half. This is the number of ounces you should be drinking daily in order to maintain adequate hydration levels.
In addition to water intake, you should be a regular electrolyte source in place to promote hydration. This might look like an electrolyte supplement in the form of a tablet dropped in your water or powder mix, or it might be using lemon and other citrus fruit juices squeezed into water as they contain a balanced amount of electrolytes naturally. You may also consider adding a pinch of sea salt to your water before and after your training to provide the body with adequate sodium, the body’s most important electrolyte, as well as replenishing any lost sodium stores through sweat loss.
Pre-workout supplements have become a popular part of pre-workout nutrition but are often unnecessary and provide a host of chemicals to the body that put more stress on the body than needed in order to complete a workout.
If using a pre-workout supplement, look for one that has as few ingredients as possible to avoid overloading your digestive system and creating a detox reaction. A clean per-workout supplements (like our's) offers a natural source of energy such as caffeine as a stimulant to create fresh blood flow to the brain when a pick-me-up is needed.
IMPROVING YOUR ATHLETIC PERFORMANCE
By implementing these four strategies and being aware of your nutrient timing prior to your workouts, you can drastically improve how you feel during your training, but also the strength, endurance, and recovery of your workouts to reach your athletic goals as efficiently as possible.
My name is Angel L Rivera Hernandez. I born in January 5, 1989. When I was in high school, I was invited to compete on NASA in Columbus, Ohio and I win first place. When I was homeless, I open my eyes and say to myself 'what I want to do with my life' so I started doing some changes.
From CDM
“Therefore, while the promise of entering His rest still holds and is offered [today], let us be afraid [to distrust it], lest any of you should think he has come too late and has come short of [reaching] it” (Hebrews 4:1, AMPC).
There are even rollers that are small and made specifically for using under the foot. One such product is the PediRoller. The PediRoller has an advantage in that it can be refrigerated and used for some ice or cold therapy at the same time The PediRoller is placed on the ground and the foot is rolled backwards and forwards over the top of it. This can be particularly useful for conditions like plantar fasciitis which causes pain in the arch of the foot and under the heel. Because of the pain from the plantar fasciitis and the dysfunction that the pain can cause on the way the muscles under the arch of the foot can result in the formation of trigger points in these small muscles. This makes the pain of the plantar fasciitis feel worse than it really is. The use of a roller, whether it’s the PediRoller or not is going to be very helpful to help deal with those trigger points in the small intrinsic muscles of the arch of your feet. Also, very helpful for plantar fasciitis is using a larger roller on the calf muscles. The calf muscles, especially if they are tighter play a very important role in plantar fasciitis, so using a roller on them is always going to be of some help. To use the roller here you place the roller on the ground and then sit on the ground with your calf muscle on the roller and roll the calf muscle back and forward across the roller. This is not all you can do for plantar fasciitis as doing the roller on its own is usually not sufficient. But using it in conjunction with the main treatment can make a very big difference. Always consult a health professional if you are not happy about the way your plantar fasciitis is progressing.
For more on the PediRoller, see this information:
https://www.footstore.com.au/recommended-exercises-using-the-pediroller/
From CDM
“I have been crucified with Christ [in Him I have shared His crucifixion]; it is no longer I who live, but Christ (the Messiah) lives in me; and the life I now live in the body I live by faith in (by adherence to and reliance on and complete trust in) the Son of God, Who loved me and gave Himself up for me” (Galatians 2:20, AMPC).
Begin with the End in Mind
by THSCA
In this course, Coach Jeff Traylor speaks about beginning with the end in mind. By that, he means to have a plan or goal of what you want and work backward from it, figuring out the steps you need to take in order to achieve your goal. He even covers things like loyalty and how your players are a reflection of you. With all that being said he even manages to speak on his offense so you can learn about UTSA's offense from the Head Coach himself. Book this course......
Jeff Traylor
The University of Texas at San Antonio, Head Coach
A native of Gilmer, he served most recently as associate head coach and running backs coach for two seasons at Arkansas, where he helped sign the school’s first top-20 recruiting class. Prior to that, he served in the same role at SMU for the 2017 season. He began his collegiate coaching career as the special teams coordinator and tight ends coach at Texas in 2015 before becoming the Longhorns’ associate head coach for offense and wide receivers coach the following year.
Traylor’s impact on the offense was felt immediately in his first season at Arkansas, as his running backs corps racked up 1,721 yards and 11 touchdowns in 2018. The unit was led by Rakeem Boyd, who rushed for more than 100 yards in three different SEC games, including a season-best 113 against Vanderbilt. The Houston Stratford High School product took over the starting tailback role in the fifth game of the season came and his most impressive stretch of the season came during a four-game stretch against Alabama, Ole Miss, Tulsa and Vanderbilt, as he topped the century mark three times and totaled 423 yards. His 102 yards against Alabama made him the first Arkansas running back to eclipse 100 yards against the Crimson Tide since Darren McFadden in 2007.
In Traylor’s second season coaching the Arkansas running backs, Boyd rushed for 1,133 yards and eight touchdowns on 184 carries (6.2 avg.) to spearhead a ground game that accumulated 1,766 yards. Boyd topped 100 yards in five contests, including a season-best 185 and two scores on just eight attempts against Western Kentucky. He also rushed for 100-plus against Portland State (114), Colorado State (122), Kentucky (134) and Mississippi (114).
Prior to his time at Arkansas, Traylor spent the 2017 season as associate head coach and running backs coach at SMU under Chad Morris. He also served as the Mustangs’ interim coach before joining Morris' staff at Arkansas.
During his one year at SMU, Traylor’s running backs piled up 2,223 yards on the ground. Three players rushed for 500-plus yards, with Xavier Jones leading the group at 1,075. The Mustangs topped the 200-yard mark on the ground six times, including a season-best 311 in a win against Arkansas State. SMU ranked in the top 20 nationally in several offensive categories, including 12th in scoring offense and 15th in total offense.
Prior to his time in Dallas, Traylor spent two seasons at Texas. He was the tight ends coach and special teams coordinator in 2015 and then the associate head for offense and wide receivers coach in 2016, when the Longhorns boasted the nation’s No. 16-ranked offense that averaged 491.3 yards per game. During his time as the lead recruiter, he helped the Longhorns sign the No. 7-ranked recruiting class in the country in back-to-back years and was named Scout.com’s Big 12 Recruiter of the Year. He recruited punter Michael Dickson, who went on to earn multiple All-America honors, win Big 12 Conference Special Teams Player of the Year in 2016 and 2017 as well as the 2017 Ray Guy Award, and currently punts for the Seattle Seahawks.
Traylor built his hometown program into a prep powerhouse during his 15-year tenure.
A four-time Texas High School Coach of the Year, he posted a 175-26 record (.871 winning percentage) and led the Buckeyes to five state championship game appearances, three state titles (2004, ’09, ’14) and 12 district crowns. Gilmer turned in a pair of perfect 16-0 seasons, won 10-or-more games 11 times and registered seven 13-win seasons and three 15-win campaigns during his career.
In 2014, his undefeated Class 4A Division II state championship team boasted one of the most prolific offenses in Texas prep history. Gilmer scored 950 points in 16 games, the second-most in state history, averaging 59.4 points and 536.1 yards per game. The Buckeyes topped 60-plus points nine times, including two 80-point performances. Gilmer also averaged 536.1 total yards per game (8,577 yards) behind a balanced 293.9 passing yards and 242.1 rushing yards per contest. The defense was equally dominant, allowing only 276 points (17.3) with five single-digit efforts and two shutouts, while recording 23 interceptions and forcing 17 fumbles. Gilmer closed out the season with a win over West Orange-Stark and had eight different players earn 4A All-State honors from either the Associated Press or Texas Sports Writers Association.
Gilmer’s two other state titles under Traylor both came in Class 3A in 2004 (Division II) and 2009 (Division I), before the change in class structure in Texas high school football moved the school into 4A. After 15 years on its sidelines, Gilmer renamed Buckeye Stadium to Jeff Traylor Stadium to honor his successful career.
Inducted into the East Texas Coaches Association Hall of Honor in 2019, Traylor has received numerous coaching honors, including being named Coach of the Decade (2000s) by the Tyler Morning Telegraph. He is a 12-time District Coach of the Year, four-time East Texas Coach of the Year and a four-time Ted Jeffries Award winner. He has received the Carl Padilla Coach of the Year, KYKX Coach of the Year and Old Coach Network Coach of the Year awards twice each.
Traylor began his coaching career as an assistant coach at Big Sandy High School in 1990-93 before a seven-year stint (1994-2000) at Jacksonville High School where he served as passing coordinator, defensive backs coach, receivers coach and special teams coordinator. There, he helped coach future NFL quarterbacks Josh McCown and Luke McCown and former Texas A&M standout signal-caller Randy McCown.
A 1986 graduate of Gilmer High School, Traylor earned both undergraduate (1990) and graduate (2002) degrees in education from Stephen F. Austin while playing football as a walk-on.
He and his wife, Cari, have three children: Jordan, Jacob and Jaci.
Coaching Experience
1990-93: Big Sandy High School (assistant coach)
1994-2000: Jacksonville High School (assistant coach)
2001-2014: Gilmer High School (head coach)
2015: Texas (special teams coordinator/tight ends)
2016: Texas (associate head coach, offense/receivers)
2017: SMU (associate head coach/running backs)
2018-19: Arkansas (associate head coach/running backs)
2020-present: UTSA (head coach)
Honors
• Scout.com 2016 Big 12 Recruiter of the Year
• East Texas Coaches Association Hall of Honor
• Tyler Morning Telegraph Coach of the Decade (2000s)
• 12-time District Coach of the Year
• Four-time Texas High School Coach of the Year
• Four-time East Texas Coach of the Year
• Four-time Ted Jeffries Award recipient
• Carl Padilla Coach of the Year
• KYKX Coach of the Year
• Old Coach Network Coach of the Year
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