High Fat Diets

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The Truth About Fat-Heavy Diets

The Truth About Fat-Heavy Diets

PHOTOGRAPH BY STOCKFOOD/CLINTON HUSSEY

Headlines scream about fat-loading for endurance, butter-drenched “bulletproof coffee,” and how bacon is good for you, but here are four truths that you really need to know.

This article appeared in the June edition of; The Training Edge, a publication by N.A.S.M. This is neither for or against a fat heavy diet, but raises a rational awareness.

1. It’s easy to overdo it.
“A gram of fat has nine calories, while carbohydrates and protein have four calories per gram,” notes registered dietitian Courtney M. Sullivan, founder of Nutrition for Body and Mind (cwnutritionforbodyandmind.com) in Beverly Hills, Calif. “Healthy fats are important for a balanced diet, but moderation is key.”

2. Good fats can aid post-workout recovery.
In a University of Florida study, people who took a supplement that included an omega-3—found in fatty fish like salmon—had less inflammation after exercising. “Get some every day,” advises Sullivan.

3. Animal fats can raise the risk of heart disease.
In a recent case study from Walter Reed National Military Medical Center, a 39-year-old man who worked out regularly saw his LDLs (“bad” cholesterol) rise 55 points after he began eating more meat and cheese on the Paleo diet and then added a daily cup of bulletproof coffee (coffee laced with a tablespoon of butter and a medium-chain triglyceride oil). Bottom line: Butter, bacon, and fatty red meat are high in saturated fat, which can increase your risk of heart disease.

4. “Fat loading” for ultra-endurance isn’t ready for prime time.
The theory that high-fat eating lets you “tap into your body fat” for energy, saving carb stores for later or slowing their use during exercise, has had mixed results in human studies.

Happy Easter Wishes – Try Biking – Infographics

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I enjoy biking and reaping the benefits of a good cardio burn and the nice leg workout it provides. What better way to explore a new area than to rent or bring your bike and pedal around. As a kid, it was a means of transportation, bragging rights on scars, and many other fond memories.
Check out these statistics and fun facts that you may not know about bicycling. Tony has done his homework assembling these infographics.

In fitness, Bob

Health Secrets of a SuperAger

Easter comes at a time when the weather is mellowing and more folks think about getting outside and enjoying the air. Maybe slimming down. The whole idea of Easter is rejuvenation, right? Spring; new life. Well, biking is the coolest way I know to get outside and feel reborn.

I hope you will enjoy these images and ideas as much as I do.

benefits-of-a-bicycleI just love that little poster. The Earth sends a lil extra luv to those on bicycles… It says so right there.

8478b233cb320070783ded4e51998d43What’s not to like?

WebMost  years I ride my bike farther than I drive my car. That’s something you might be able to do …

twin-cities-biking-walkingIsn’t it interesting that Minneapolis is one of the top cities for biking in the country?

c6e9f77152707d384b96d3d757e6cc3fIt’s a good day for a ride …

Happy Easter, bunny!

Tony

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International Waffle Day = More Protein

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Why would a personal fitness trainer talk about waffles? Let’s start with some background.

Today is celebrated as Waffle Day. This is also celebrated on August 24th in honor of the first waffle iron by Cornelius Swarthout in 1869. Waffles originated in Greece around the 13th century. Waffle celebrations coincide as a welcoming of Spring.

Waffle calorie counts can range from 82 per ounce to over 400 per waffle. The majority of the macro-nutrients in a waffle are carbohydrate. Carbohydrates are a beneficial fuel source, but for some they are restricted in their diet. If not monitored, carbs quickly become sugar and an ensuing ‘crash’ occurs.

This is where more protein can come into play. Pairing protein with carbohydrates, helps to slow the absorption of sugar from the stomach into the bloodstream. This will help keep blood sugar from spiking, which can lead to future cravings.

Adding more protein to your diet will help you burn more calories due to the thermic effect of food. That is the energy required to digest it.

In short, enjoy that waffle today, be modest with the toppings, add some protein to the meal, then do some exercise.

In fitness, Bob

My First 5k Goal: Mission Accomplished

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This is a true testimonial of perseverance. A story from someone not unlike you or I, and probably similar to someone you know. A friend, relative, or even a coworker, just an ordinary person that is not a celebrity to have their successes blasted all over the media to gain attention.
For some to look back and think, three miles was nothing, to a beginner on a long journey, this is truly phenomenal.
I always embrace hearing stories of successes, because to that individual it is greater than the universe. To feel their excitement, struggle, achievement, pain and accomplishment it very uplifting.
This is my wife’s story of running her first 5k. Overcoming morbid obesity and the challenges that came with it, are being left, piece by piece with every step to success.
I hope you enjoy her story and remember the struggles that you have overcome to be the person that you are today.
In fitness, Bob

Heart Disease in Women

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Can you believe that at the age of 30, physical inactivity begins to play it’s largest role in a woman’s risk of developing heart disease? This is according to Australian researchers, as posted in the British Journal of Sports Medicine. (May 2014)

Physical inactivity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. In 2008 according to the World Health Organization; globally, 31% of adults age 15 and over were insufficiently active. Of those, 28% were men and 34% were women.

From the age of 31 and beyond, inactivity raises the risk of heart disease more than smoking, being overweight or having high blood pressure.

Changing diet habits and walking thirty minutes a day or for an hour three times a week, will make a drastic change in your risk. Blood flow to the heart and the ability to pump normally can be changed in as little as a  month.

Exercise is only a fraction of the equation though. Stress management and a strict, healthy diet are crucial lifestyle changes that need to be adhered to. Following up with regular visits to your doctor, staying at a healthy weight and not smoking will greatly reduce your chance of developing heart disease as well.

It is never too early or too late, to begin a healthy lifestyle change. Find a support group, join a walking club or just ask your medical professional for advice and help. Some insurance companies will offer a discount on proactive health services. Search social media or join a discussion forum. My Fitness Pal is just one of the apps that has many group discussions, recipes, food logging tips and support opportunities.

Whatever method you choose to better yourself, just stick with it. You will develop a sense of pride and accomplishment, and just may be a role model for someone else.

In fitness, Bob

Seaweeds and Eggs

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IMG_20150210_093412_110   Seaweed is actually a sea vegetable. It has been used for thousands of years for it’s ability to prevent disease, prolong life, and for overall health and beauty. In biology and myth, it is the sea that all things begin and return to. We begin life in the womb in a saline solution.

Seaweeds are classed by color. Their particular color depends on the depth at which they grow, the tide, temperature, light exposure and region. They contain up to twenty times more mineral content than land plants, and are a source of vitamins and fiber. Each seaweed has it’s own nutrient profile as well.

Seaweeds are used for lowering cholesterol, reducing fat in the blood, and in weight-loss programs. Other uses include the reduction of inflammation, as a diuretic, and the treatment of cancer and fibroid tumors.

I received Paul Pitchford’s book; Healing with Whole Foods, as a gift from my wife this past Christmas. It is a vast resource of information such as presented here, along with uses and recipes as an addition to whole body health.

Due to the high salt content of seaweed, you may need to rinse or soak, before using it. I have been using the roasted, shredded Nori as an addition to soups and eggs, and enjoy the flavor as a hot tea. Mixed with a little garlic, ginger and cayenne, it is helpful in treating congestion, (Head cold). Nori has the highest protein content and is the most easily digested of the seaweeds.

IMG_20150210_074319_434  I am not sure how the thought popped into my ever wandering mind, but I added some Nori and garlic to scrambled eggs. The flavor was what I would describe as a seafood omelette. Not that it tasted fishy, but the sea salt, roasted flavor was good. An exotic twist to a spinach omelette if you will. Additions to this could easily be any variety of mushroom, chilies, onion, whatever you choose.

IMG_20150210_075230   For one serving, I used 1 whole egg, 2 egg whites, 1/4 t minced garlic, and whisked it together along with approximately 1 1/2 Tablespoon crushed, shredded Nori. The Nori is easily crushed in the palm of your hand, as it is already dried. I only did this step so I did not have longer strands.

I poured the mixture into a skillet with olive oil, and cooked as I normally do my eggs.

IMG_20150209_073234    This was served with fresh tomato and was very good! As I mentioned, you could add many different ingredients and top with a sprinkling of cheese. Try adding some seaweed to an Asian style salad, stir-fry, soup, casserole or recipe of your choice.

In fitness, Bob

Obligations

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Are you obligated to accept food when someone offers it to you? How do you handle the situation if someone says, “Just have one”.

Adhering to a specific nutrition plan or diet, can be difficult in itself. Holiday parties, family gatherings and even pressure from coworkers can make sticking to a program almost impossible.

The pressure can feel like sabotage, even when the intent is innocent. “You can have a little”, “One won’t hurt you”, “It’ll be our little secret”, these sayings and others can be difficult to deal with.

Remember that everyone struggles with change to some degree. In dealing with clients that are going through multiple changes, they may have friends that are afraid to see them change. They may think that they could lose that friend due to different likes or priorities. I make it part of my responsibility to have a game plan in place in case these instances arise.

Be prepared to answer questions such as, “Why are you on a diet” or, “How much damage can one do”?                    It is acceptable to politely decline and say that “I won’t stop at just one” or, “I’m trying to better myself”.

Remember that you are in charge of the route you choose to take. Take control of yourself, your future, and your health.

In fitness, Bob

The Perfect Diet, or What Would Jack Say?

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Do not follow TV, radio, internet or celebrity hype. The perfect diet is the one you follow, and that allows you to achieve your goal. Which ultimately is long term health. Diet is a your daily maintenance of nutrition through intake.

So Now that brings us to Jack. Who’s Jack? I am referring to fitness guru Jack LaLanne. Born in 1914 and passed away in 2011. He opened what is believed to be the nations first health and fitness club, in Oakland, California. Long before infomercials and celebrity diets, there was The Godfather of Fitness. His television show ran from 1951-1985.

Jack LaLanne believed that if you practiced moderation, ate the most natural foods, and exercised on a regular basis, that you could attain maximum body health and fitness.

Having said this, I want to pass on some LaLanneisms.

Anything in life is possible if you make it happen.

Anything in life is possible and you can make it possible.

Your waistline is your lifeline.

Exercise is King, nutrition is Queen, put them together and you’ve got a kingdom.

If man makes it, don’t eat it.

Your health account is like your bank account: The more you put in, the more you can take out.

Health is wealth.

In fitness, Bob

Chocolate please!

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IMG_20141021_164239_405                                                                                                             The health benefits of chocolate are an excellent reason to indulge daily, not to mention the numerous ways that you can use it while cooking. In it’s purest form, it is bitter. It is only after a fermenting, roasting and mild sweetening, that the raw form of cacao becomes cocoa and then the luscious chocolate that we know and love.

Cacao is a bean the comes from the cacao tree. The beans are found inside football shaped pods that grow on the limbs and trunk of the tree.

Cocoa has been used medicinally for it’s health benefits throughout history. Even more recently it has been shown to decrease blood pressure, improve cholesterol levels, reduce the risk of stroke, and improve blood vessel health. Decreasing your LDL (bad),  and increasing your HDL (good) cholesterol level, helps improve your cardiovascular health. Cocoa is rich in flavonoids (antioxidants), which has also been found to lower the risk of diabetes.

Mood is elevated by the anti-depressant properties when an increase of dopamine and seratonin are released. No wonder marketing professionals make chocolate seem so seductive, It is!

Chocolate in it’s healthiest form has little to no sugar or added ingredients. When you buy chocolate for your health, try to stick to 70% dark or above.

IMG_20141021_164304_912                                                                                                            One of my favorite ways to indulge in 100% pure cocoa, is to mix 1/2 Tbsp into 8oz plain Greek yogurt, sprinkle in some cinnamon powder and sweeten lightly with honey or agave and serve. Sprinkle pure cocoa on top of banana slices, coated with  peanut butter for a snack. If you are looking for a way to change up a pot of red chili, try adding a couple tablespoons of cocoa in for some extreme depth. This goes well with a touch more heat from your choice of spicy seasoning as well.                                                                                   In fitness, Bob

Weight Loss Plateaus

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Have you ever started a diet or weight loss plan, only to hit a plateau or hump that you just couldn’t get over? Were the goals that you set for yourself reachable in the time frame you allotted? Did you find yourself cheating occasionally or skipping workout days.

Some of you may know that in order to lose weight you must expend, or use, more calories than you take in. You will need to workout a little more to get rid of the extra weight that you have put on as well.

When beginning an exercise routine, most people experience their best results, however the body adapts to the exercise routine and is no longer challenged the way it was before. If all you monitor is the scale, you may not even see the results. This is due to the fact that you are burning fat and losing mass. You may even see an increase in your weight because you are building muscle. This new muscle growth will help you achieve the results you want.

You must hold yourself accountable with every bite you take. If you consider how much movement is required to burn the food energy you ingest, you may achieve greater results. This is not to say that you should starve yourself either. In a starvation mode, your body will adjust by storing the food it takes in as fat, so that it does not burn it as fuel. You will actually begin to lose muscle mass.

Try to keep an honest journal of what you consume and how you were feeling at the time you ate it. Were you angry, happy, with other people or alone? Condiments and drinks will add to your intake of “invisible” calories quickly. I love eggs, but at 70 calories each or 17 for the white only, sometimes I sacrifice a yolk or two. This helps my cholesterol as well.

Change up your workout routine. As I said, the body will become accustomed to the exercise, and your nutrition needs will change. Do you fidget? Maybe you should. Movement uses energy. Sing to yourself and tap your foot, or get up for a quick walk to a friends cubicle, the restroom even if you don’t need to use it, just start moving more. And if you increase your water intake, (hint hint), you will have the need to get up and move.

Don’t fall for for rapid weight loss pills, gimmicks, machines, or diets of whoever is famous at the time. If you do not make this a lifestyle change, then you won’t have a life changing event. Consider hiring a Certified Personal Trainer that will help guide you through your journey. Stay motivated, accept that you may have setbacks, and overcome them.                                                                          In fitness, Bob