A HEART BOOK …. Science with Heart.

“Given the magnitude of the burden of CVD in the United States, and the growing recognition of special expertise in preventive cardiology, we believe there remains an unmet need for training the future generation of academic-minded preventive cardiologists. A recent survey11 demonstrated that 30% of institutions do not have a prevention expert in their cardiovascular faculty. Furthermore, only 30% of US cardiology programs provide their general fellows with the COCATS-recommended 1 month of preventive cardiology training. These are similar data when compared to studies from 10 years ago, 1, 12 suggesting that the training gap among general cardiology fellows previously identified in preventive cardiology training persists today, at least partially due to the lack of specially trained CVD prevention experts.

If we are to close this education gap, several things should be done: increase the number of fellowships, standardize the fellowship experience, and work toward ABMS recognition.  This trio would (1) increase the supply of academically minded preventive cardiologists, (2) clarify the training pathways and needed expertise, and (3) increase the national recognition of the specialty. If successful, such an effort would likely have a significant impact on reducing CVD in the future.”



Let’s Start: http://www.amazon.com/Heart-Book-Answers-Commonly-Questions/dp/1937146235/ref=sr_1_fkmr0_1?s=books&ie=UTF8&qid=1405620488&sr=1-1-fkmr0&keywords=A+HEART+BOOK+most+commonly



Evidence supports a high consumption of plant- based foods such as fruit and vegetables, nuts, and whole grains. This dietary pattern is associated with a significantly lower risk of coronary artery disease and stroke! The protective effects of these foods are mediated through a myriad of naturally produced phytochemical and nutrients content in these foods. This includes anti-oxidants, including mono- and polyunsaturated fatty acids, n3 fatty acids, minerals, fiber, and plant protein. In dietary practice, healthy plant-based diets also have many other health benefits. They deserve more emphasis in dietary recommendations, as they support chronic disease prevention.

Am J Clin Nutr 2003; 78(suppl):544S–51S.

A HEART BOOK – why write another book about health?




When I discussed this book with my publisher; he commented, “This will make a good self-help book.” I thought, “I am a scientist.” I have spent most of my adult life in the medical profession, working toward degrees and certificates, putting in long hours, and researching pertinent clinical data. Why would he think that this book would be in the category of “self-help?” Aren’t those books for people who want an easy solution to problems?

After some thoughtful consideration, I realized that “self-help” is an ongoing process with patients every day in the clinic, working together to effec­tively improve health and health behaviors. Self help is not offering some easy answer to a problem; it is a process of learning together how to better handle these troublesome health concerns. This is accom­plished primarily by determining intention to change. It is very effective and empowering when you decide to exchange a health damaging behavior for a health improving one. You are then making a decision to improve the outcome of your short and long term health. Recognize a weakness or a health obstacle and set personal goals to over­come or remove it!

Advertisers know that we are living in a culture that is constantly searching for instant “health” – to appear better looking to ourselves and to others, to feel more relaxed, appear richer, happier, and thinner. Advertisements constantly sell the notion that if you do not purchase their product you will feel deprived. This is their platform for big sales. For example, we are all deprived of being thin, deprived of having energy, deprived of having the biggest home, the best car, the best sex life, the most money, or the better burger!

How can anyone think of change in a positive way? Change is generally interpreted negatively. Change = Restriction. We are convinced by the media, that if we have their product, we won’t have to change, or we will enjoy it so much we won’t care about the outcome. The product will help us magically. We come to find out the hard way, that these products usually provide temporary fixes and often times expensive and unhealthy results. It is just easier to pull out a credit card and make it all go away for an instant, or just eat that thing that we know isn’t good for us, serving a temporary need. Do we just need better answers to our health questions? Would that turn on an inner light of understanding, leading to better health and wellness choices? Would our newly enlightened minds work to reduce the risk of chronic illness and disability as we age? If we don’t begin to take care of ourselves, we will spend more years of our lives with more illnesses. In the future, this neglectful lifestyle will not only affect our health, but it will affect our ability to save for the future of our families. Co-pays and insurance premiums are high, and they will continue to grow. Medications will become more expensive and more necessary for our mounting medical problems. The world is becoming burdened. According to the Global Burden of Disease study 2010, one in four deaths are from heart disease or stroke.

One of my intentions for writing A HEART BOOK is to answer questions asked by you about your heart with no gray areas. A HEART BOOK is composed of two sections; Part I and Part II.

(Part I) Perhaps you have a perplexing question about your heart or you have a curiosity about heart health. This section focuses upon diet, exercise, and understanding and identifying the causes of heart disease and its prevention. This is a medical specialty called Preventive Cardiology, and it is a subspecialty of Cardiology. The focus is on the prevention of future cardiac events.

(Part II)This section provides a synopsis of diseases of the heart and the arteries. This section is geared towards those who have more advanced questions, medical students, and medical practitioners.

I believe Part I will answer your questions about heart health in greater detail than is typically provided in routine clinic pamphlets. Answers will be based on current and evolving scientific evidence that you can apply to everyday living. A cartoon image of a panting heart in a jogging suit is a cute metaphor for a children’s book, but not appropriate for answering real questions about high blood pressure or stroke. Random statistics don’t teach anything¸ and lead patients to report that they only look for information after their health question becomes their health problem. Impulse searches of available information through the internet often provide incorrect or incomplete data. Fear draws a person to panic and to look for and find that misinformation. “What I read nowadays about heart disease is just so depressing. Why bother?” you say. Perhaps we need better answers than “eat less and exercise more.” Let’s alleviate fear by providing direct useful answers and references based upon both emerging and scientific evidence.



Dairy debate with Robert Cohen


Why do nations with the highest rates of bone disease also
have the highest milk consumption rates? The highest rates
of osteoporosis are to be found in Denmark, Holland, Norway,
and Sweden.

We are told to consume 1000 milligrams per day of calcium.
Inuit Eskimos consume 3500 milligrams of calcium each day,
and by age 40 are crippled.


It’s not how much calcium you eat. It’s how much calcium
you prevent from leaving your bones.


There are 28 amino acids in nature. The human body can
manufacture 19 of them. The other nine are called
“essential.” We must get them from the foods we eat.

One of those “essential” aminos is methionine.

One needs methionine for many human metabolic functions
including digestion, detoxification of heavy metals, and
muscle metabolism. However, an excess of methionine can be

Methionine = C-5, H-11, NO, S

Methionine is a good source for sulfur. That’s the problem.
Eat foods containing too much methionine, and your blood
will become acidic. The sulfur converts to sulfates and
weak forms of sulfuric acid. In order to neutralize the
acid, in its wisdom, the body leaches calcium from bones.

“Dietary protein increases production of acid in the blood
which can be neutralized by calcium mobilized from the
skeleton.” {American Journal of Clinical Nutrition, 1995;

Animal proteins contain more methionine than plant proteins.
Let’s compare cow’s milk to soymilk:

Methionine in 100 grams of soymilk:.040 grams
Methionine in 100 grams of whole milk: .083 grams
Methionine in 100 grams of skim milk: .099 grams

Pump up the new year with Chris Carmichael’s blog

“January brings optimism and new beginnings, especially for athletes looking forward to another exciting year of training and spectacular performances! If you’ve been waiting to set a goal for yourself, now’s the time to do it. Whether this is the year you swing for the fences with an audacious goal or keep it a bit more low-key, I want to see you succeed!

Skip the New Year’s resolution, though. More often than not they encourage radical – and therefore unsustainable – changes in a person’s behavior. I prefer to have athletes set goals rather than make resolutions, because a goal is something you’re working toward. Achieving a goal is a process that involves gradual changes and persistent attention, and in my experience people have more success at achieving goals than sticking with resolutions.

To be valuable and provide the motivation necessary for you to follow through, your goals need to be personal. The only person they need to matter to is you. They don’t need to impress the neighbors or the guys at the local group ride; setting goals based on other people’s expectations is a bad idea.

There is a ton of literature out there on goal setting, and I don’t think I need to rehash the basic ideas of setting specific, measureable, attainable, realistic and time-based goals. (The SMART acronym was developed originally by George Doran, I believe, and it’s a good, basic framework for project management and athlete development.) After many years of helping athletes refine their goals, here are a few guidelines I think you should consider for 2014:

#1 Commit to an event: I mean register for it. Now. Put your money where your mouth is and sign up for an event. It could be your first century, your 12th Ironman, a CTS Camp, or the Amgen Tour of California Race Experience, the important thing is to commit to it now and get it on the calendar. We’re all busy and free time will get scheduled for other things if you don’t claim it.

#2 Seek Consistency: Athletes who make the most progress are not the ones who train harder, but rather the ones who achieve the greatest consistency. Training hard but haphazardly is just a lot of suffering for small rewards. But even if you can only train 3-4 times a week, sticking with those 3-4 sessions each week for 4-6 months will do wonders for your fitness and performance!

#3 Reduce Stress: Some of your goals for 2014 should revolve around reducing the stress in your life, because all stress – lifestyle, anxiety, training, etc. – impacts performance. When there’s additional stress on top of training stress, it becomes more difficult to achieve your sports performance goals. Consider getting more sleep – even by setting a bedtime if need be. Simply your lifestyle where you can; it is important to prioritize your training when you’ve set your sights on an important, time-consuming, and energy-intensive goal.

#4 Simplify your eating: The path to both optimal weight and superior performance is by going simpler rather than more complex. Fewer supplements and more real food. Fewer animal products and more plants. Even sports nutrition should be simpler, which is why we’ve partnered with OSMO and PROBAR to support CTS Coaches and CTS Athletes. Stacy Sims, the scientist behind OSMO, was the Director of R&D for CTS a while back and I like the simple, effective, and science-based hydration products she’s developed for athletes. And PROBAR has a wide variety of whole food bars that are vegan and made from organic and sustainable ingredients (and they taste awesome!).

#5 Get help: You’ve been reading my blog for a while now, you’ve probably been training for even longer, and maybe you are or have worked with a coach. But many of you haven’t. Give it a try. I’ve been doing this for more than 20 years and I know coaching improves an athlete’s performance. The greatest value isn’t the training plan and the data; it’s everything else. It’s the relationship, communication, support, experience, expertise, encouragement, inspiration, and problem solving. I’ll prove it to you: Sign up for Premium coaching in January and if your performance hasn’t improved within the first 90 days I’ll refund your coaching fees.

And for those bodyweight goals, check out the CTS Raceweight Program.”

Have a Great Weekend and a Happy New Year!
Chris Carmichael
CEO/Head Coach
Carmichael Training Systems

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