Look, I'm not a New Year's Resolution guy. I'm a RIGHT NOW guy. I'm too impatient to wait for January 1st. But this year I'm doing something a little bit different. This is something I'm willing to put off until January 1st for.
Beginning January 1st, I will go lacto-ovo-vegetarian. This means that I will still consume dairy and eggs. This is a very common form of vegetarianism. I will do this for 1 month... 30 days. And I will be updating frequently about my journey. I will start with analyzing my body using my ultra cool professional grade scale and determine my body weight, muscle mass, fat mass, and body fat % at the start, and then again at the the end of 30 days. My exercise regimen and all other factors will remain consistent with what I have been doing. And hey, since it's December 29th, that's close enough and I'm already at my scale, so let's see what we have to start with! Hold on a sec, I'll brb.
Ok, I'm back. Results are as follows:
Weight: 166.2 lbs
Fat %: 12.6
Fat mass: 21.01 lbs
Muscle mass: 138.0 lbs
Well, we are just finishing the holiday season, so I guess that's about right. Oh well, let's see how this vegetarian thing goes. I'll keep you all updated on the foods I'm having and how they taste, etc.
Cheer me on! I'm going to miss my chicken and fish and bacon. Ok, just kidding about the bacon.
Thursday, December 29, 2011
Monday, December 19, 2011
Processed foods
I originally planned on doing some solid research prior to this post. Really, I did. But running a business all by yourself takes up a pretty good chunk of your time. So, sorry for not having the usual backing of solid scientific research behind this. You're just going to have to trust me on what I say.
So, processed foods. What are they? How prevalent are they? Are they really that bad for our health?
These are all pretty good questions, huh? Well, I have 2 standpoints on the issue to be honest with you. One side of me says eliminate them! Get rid of 'em! Go back to nature and eat foods the way they were intented to be eaten.
Then there's this other side of me saying, "Yeah, it'd be great if we could all eat non-processed foods. We'd certainly decrease the prevalence of chronic disease. Health care wouldn't be such an issue. We'd live longer and healthier lives."
And I completely belive that. 100%
But it's not reality. It's not a truly feasible option at this point. I'm a realist. We just plain old flat out don't eat like that. So how can we make this work!?
That's where you come in. I'm calling on you to tell me how YOU eat. I need to be able to identify where we are going wrong. So, I'm recommending each and every one of you to keep a food journal for 1 full week. Yep, even during the holiday season. Write down each and every thing that goes in your mouth. Send it to asmith@fgnutrition.com and I'll get back to you ASAP.
Sam, sorry I didnt get to fully answer your request, but its coming.
So, processed foods. What are they? How prevalent are they? Are they really that bad for our health?
These are all pretty good questions, huh? Well, I have 2 standpoints on the issue to be honest with you. One side of me says eliminate them! Get rid of 'em! Go back to nature and eat foods the way they were intented to be eaten.
Then there's this other side of me saying, "Yeah, it'd be great if we could all eat non-processed foods. We'd certainly decrease the prevalence of chronic disease. Health care wouldn't be such an issue. We'd live longer and healthier lives."
And I completely belive that. 100%
But it's not reality. It's not a truly feasible option at this point. I'm a realist. We just plain old flat out don't eat like that. So how can we make this work!?
That's where you come in. I'm calling on you to tell me how YOU eat. I need to be able to identify where we are going wrong. So, I'm recommending each and every one of you to keep a food journal for 1 full week. Yep, even during the holiday season. Write down each and every thing that goes in your mouth. Send it to asmith@fgnutrition.com and I'll get back to you ASAP.
Sam, sorry I didnt get to fully answer your request, but its coming.
Wednesday, November 30, 2011
get paid to get in shape?
Something came to me today while I was swimming. Yep, not the first time a blog has come out of my laps in the pool. And in all honesty, I do my best thinking when I'm exercising. It's one of the main reasons I prefer to workout/exercise alone... well except for spin class.
Anyways, it evolved from a convo I had with my dad a little while back. We were talking about how odd it is that we have to pay to go to these crowded gyms and schedule it in to our lives, when in reality, shouldnt what we're doing daily take care of both of those things?
Let me elaborate. 100 years ago, had you opened a dictionary (did they have those back then?) you would have been hard pressed to find the word 'obese'. Wanna know why? People worked. And not at a computer. They were digging trenches, bailing hay, building fences and barns, climbing up and down the hayloft carrying stuff. They was burnin energy! Right now, I'm not. Pressing these keys and pushing around my pen come fairly easy to me.
So what's up with the title of this post? Well, what if I told you that you could get in some of the best shape of your life, lower your cholesterol, improve your lipid panel, decrease your risk for developing heart disease and cancer, and... get this.... wait for it.... get PAID TO DO IT!!!!????
"Psh, c'mon Alec, that's everyones dream. What, are you conducting some experiment and need test subjects?" -- You --
"Nope." -- Me --
All you have to do is decide that you've had it. Enough of this sitting at a desk in an enclosed office building in slacks and a tie. Time for some Vitamin D and fresh air. How? Well, there's construction workers, ditch diggers, the forestry department, parks department, farming, etc. The list goes on and on. By the way, I've worked 3 of those 5 jobs before. They were great.
Ok, so I didnt give you the answer you were looking for... sorry. This post was really more to get you thinking. Although most of you are probably thinking "Alec's lost it." Maybe I have. This has been a long, crazy day. Peace, I'm out.
Anyways, it evolved from a convo I had with my dad a little while back. We were talking about how odd it is that we have to pay to go to these crowded gyms and schedule it in to our lives, when in reality, shouldnt what we're doing daily take care of both of those things?
Let me elaborate. 100 years ago, had you opened a dictionary (did they have those back then?) you would have been hard pressed to find the word 'obese'. Wanna know why? People worked. And not at a computer. They were digging trenches, bailing hay, building fences and barns, climbing up and down the hayloft carrying stuff. They was burnin energy! Right now, I'm not. Pressing these keys and pushing around my pen come fairly easy to me.
So what's up with the title of this post? Well, what if I told you that you could get in some of the best shape of your life, lower your cholesterol, improve your lipid panel, decrease your risk for developing heart disease and cancer, and... get this.... wait for it.... get PAID TO DO IT!!!!????
"Psh, c'mon Alec, that's everyones dream. What, are you conducting some experiment and need test subjects?" -- You --
"Nope." -- Me --
All you have to do is decide that you've had it. Enough of this sitting at a desk in an enclosed office building in slacks and a tie. Time for some Vitamin D and fresh air. How? Well, there's construction workers, ditch diggers, the forestry department, parks department, farming, etc. The list goes on and on. By the way, I've worked 3 of those 5 jobs before. They were great.
Ok, so I didnt give you the answer you were looking for... sorry. This post was really more to get you thinking. Although most of you are probably thinking "Alec's lost it." Maybe I have. This has been a long, crazy day. Peace, I'm out.
Tuesday, November 22, 2011
Should you take a mulitvitamin?
The multivitamin, or MVI for my medical chart reading friends, is a hot issue as of late. Are they necessary or can we really get all the nutrients we need from food? Do they really increase the risk of developing certain cancers or do they decrease our risk? Do they actually shorten the life span or do they increase it by preserving the telomeres on our DNA? Do they give us a sense of invincibility (I had my multivitamin today, so I don't really need to exercise).
All of the questions above are legitimate and quite frankly, SHOULD be asked. Obtaining the answers to each of them, however, is a whole different story altogether. Here's a snap shot of how it all plays out. And just for reference, I'll use eggs as an example.
"We real smart science people here think eggs are good, wait, no they aren't... or are they? Yes, they're definately good.... we think.... ok yes, they are good.... for now anyways." And that sequence of events took DECADES to occur. Still think humans are the smartest creatures on the planet?
Ok, that was maybe a bit harsh, but the truth is that until we test these things over and over and over again with steady results, it's difficult to be definitive. And then you have a push from both the makers of Egg Beaters and their counterpart, farmers, who are trying to make a buck. And on top of that, the consumers want ANSWERS. It ain't easy.
So getting back to the multivitamins. Dietitians differ in their view on it. And really, that's a good thing. Keeps us on our toes. Keeps us learning. Moving forward.
Raise your hand if right about now you're thinking, "So Al, what's your take on multivitamins?"
Glad you asked! I've posted before that I take a multivitamin daily. And yes, I typically recommend it to my clients. Why? Insurance. I'm a realist. I know those reading this and those who sit on the other side of my desk are probably not getting in all of the fruits and veggies they need on a consistent, daily basis. That's not to say some people don't. Because to answer a question from paragraph I: "Yes, I think you can get all the nutrients you need from food alone. We just don't, that's all."
Take Home Message: Eat more fruits and veggies.... BOOM!
All of the questions above are legitimate and quite frankly, SHOULD be asked. Obtaining the answers to each of them, however, is a whole different story altogether. Here's a snap shot of how it all plays out. And just for reference, I'll use eggs as an example.
"We real smart science people here think eggs are good, wait, no they aren't... or are they? Yes, they're definately good.... we think.... ok yes, they are good.... for now anyways." And that sequence of events took DECADES to occur. Still think humans are the smartest creatures on the planet?
Ok, that was maybe a bit harsh, but the truth is that until we test these things over and over and over again with steady results, it's difficult to be definitive. And then you have a push from both the makers of Egg Beaters and their counterpart, farmers, who are trying to make a buck. And on top of that, the consumers want ANSWERS. It ain't easy.
So getting back to the multivitamins. Dietitians differ in their view on it. And really, that's a good thing. Keeps us on our toes. Keeps us learning. Moving forward.
Raise your hand if right about now you're thinking, "So Al, what's your take on multivitamins?"
Glad you asked! I've posted before that I take a multivitamin daily. And yes, I typically recommend it to my clients. Why? Insurance. I'm a realist. I know those reading this and those who sit on the other side of my desk are probably not getting in all of the fruits and veggies they need on a consistent, daily basis. That's not to say some people don't. Because to answer a question from paragraph I: "Yes, I think you can get all the nutrients you need from food alone. We just don't, that's all."
Take Home Message: Eat more fruits and veggies.... BOOM!
Monday, November 14, 2011
Still think the little things don't matter?
When it comes to what we put into our bodies, I’ve put together a list of changes that YOU can make and what those changes mean for you in the long run. WARNING, some of the numbers in the following list are shocking and may not be suitable for children…
French fries
4 oz (typical medium French fry for fast food) = 356 calories/18 g fat
When eaten 1x per week = 5.3 lb weight gain in a year
Doughnut
3 ¼ in diameter glazed doughnut = 240 calories/14 g fat/10 g sugar
When eaten 2x per week = 7 lb weight gain in a year
Pizza
2 slices stuffed crust pepperoni = 760 calories/34 g fat/2100 mg Na
When eaten 1x per week = 11.3 lb weight gain in a year
Soda
20 oz = 240 calories/65 g sugar
When consumed 1x per day = 25 lb weight gain in a year
Value meal
Quarter Pounder with cheese, Large fry, Large coke = 1320 calories/51 g fat/15 g sat/1540 mg Na/~ 90 g sugar
When eaten 1x per week = 19.6 lb weight gain in a year
Latte
16 oz White Chocolate Mocha Latte = 400 calories/11 g fat/61 g sugar
When consumed 2x per week = 12 lb weight gain in a year…. 5x/week = 29.7 lb weight gain in a year
Salad
Oriental Grilled Chicken Salad (Applebee’s) = 1290 calories/79 g fat/12 g sat/2,290 mg Na
When eaten 1x per week = 19 lb weight gain in a year
Alcohol
12 oz (typical bar size) margarita = 810 calories/47 g sugar/1440 mg Na/
When consumed 2x per month = 6 lb weight gain in a year
Chicken wings
6 wings with 2 T bleu cheese dressing = 540 calories/43 g fat/10 sat/1520 mg Na
When eaten 1x per week = 8 lb weight gain in a year
Spinach artichoke dip
1500 calories/over 100 g fat/25 g sat/2500 mg Na
½ order eaten 1x per week = 11 lb weight gain in a year
Appetizer sampler
2,430 calories/166 g fat/48 g sat/6000 mg Na
¼ order eaten 1x per week = 9 lb weight gain in a year
So remember, pay attention to the Little things!
Wednesday, November 2, 2011
The Follow Through
Such a simple, yet difficult to implement concept, isn't it? Tiger Woods and Peyton Manning have perfected it... although not so much lately with Tiger, but that's another story. And Peyton has an excuse. Again, another story. But I feel that it's an often overlooked part of success. Be it for obtaining a healthier lifestyle or fixing your slice. Now I don't typically like to talk about myself on these posts, but it's applicable here. I went on my last golf outing of the year about a week or so ago with my buddy. Beautiful course. Perfect weather. I couldn't hit an iron to save my life. If you know me, irons are where I'm solid. My "can't fail" clubs. And yet I was shanking every one of them, sans my wedges. It got so bad that I quit keeping score so that I could just enjoy the day (extremely atypical). I asked my buddy what I was doing wrong. He simply said, "your not following through, dude." And he was right.
I had taken the afternoon off, driven to the course, spent the money, and was putting some muscle and thought behind each and every shot. I was focused. Determined.
And yet I forgot such a simple and extremely important part of it. All I had to do was let my momentum carry my arms and body through impact and I would have been golden (ok, not golden because I'm not that good, but I'd have been a LOT better).
So how does this apply to nutrition and health? Look, if you're reading this, you are probably trying to obtain a healthier lifestyle. Who doesn't want that? So you get lined up with a meal plan... or at least a guideline of how to implement that healthier lifestyle, right? We've "driven" to the course. We've paid the money. We've put the thought and effort into it. But when it comes to weight maintenance and lifestyle, its the follow through that makes the real difference in the long run.
Take Home Message: Stay The Course. You'll hit rough patches, but they aren't cliffs. Think about the little things that may be keeping you from reaching your goals. Was it that extra couple of tablespoons of peanut butter, or maybe the handfuls of Halloween candy you had? It's amazing how fast the little things in life can add up and impact the big picture. Details count, so keep a close eye out.
I had taken the afternoon off, driven to the course, spent the money, and was putting some muscle and thought behind each and every shot. I was focused. Determined.
And yet I forgot such a simple and extremely important part of it. All I had to do was let my momentum carry my arms and body through impact and I would have been golden (ok, not golden because I'm not that good, but I'd have been a LOT better).
So how does this apply to nutrition and health? Look, if you're reading this, you are probably trying to obtain a healthier lifestyle. Who doesn't want that? So you get lined up with a meal plan... or at least a guideline of how to implement that healthier lifestyle, right? We've "driven" to the course. We've paid the money. We've put the thought and effort into it. But when it comes to weight maintenance and lifestyle, its the follow through that makes the real difference in the long run.
Take Home Message: Stay The Course. You'll hit rough patches, but they aren't cliffs. Think about the little things that may be keeping you from reaching your goals. Was it that extra couple of tablespoons of peanut butter, or maybe the handfuls of Halloween candy you had? It's amazing how fast the little things in life can add up and impact the big picture. Details count, so keep a close eye out.
Wednesday, October 12, 2011
Holiday weight goals
My roomate came home the other night with several bags of mixed candy. You know, the individually wrapped miniature Snickers, Kit Kats, Crunch bars, etc. Oh, and Reese Cups of course too. As the bags of candy were unloaded into dishes found in nearly every room of the house I thought to myself "And so it begins...". By this I mean the holiday season (which I consider mid-October through January 1).
A huge part of what I do is to help people lose weight and keep it off. Dietitians dread this time of year. The weather is turning cooler and fresh salads and fruits from the garden and farmer's markets that taste soooo good on that hot and humid summer day, mysteriously evolve into creamy soups and casseroles. Not that soups and casseroles cant be healthy, but I'm a realist. You know you dont make them that way.
And then comes Thanksgiving. And if for one meal you want to go hog wild then by all means, go for it. But the problem is that the odds are good that you won't be attending just ONE Thanksgiving feast. And of course there are NEVER any leftovers.
Now starts the Holiday parties. Maybe its the office party where everyone brings in their "signature" dish. By signature I mean loaded with butter, sugar, refined grains, and cheese.... maybe all of the above. Pile this on top of the never-ending birthday celebrations, anniversaries, etc and it adds up faster than you can imagine. Never mind now that it's cold outside, we are much less active. It's no wonder the airline industry actually calculates the average weight of a person to increase by 10 POUNDS over the holiday season. True story. Weights and balances are extrememly important to airlines and they really do this.
So Take Home Message: Set your goals for this time of year to be moderate at best. If you are trying to lose weight over these next couple of months, dont expect great results. AND THAT'S OK! This is the time of year to focus of WEIGHT MANINTENCE. If you are able to maintain weight until January 1st (when you will surely kill it), you have absolutely succeeded.
A huge part of what I do is to help people lose weight and keep it off. Dietitians dread this time of year. The weather is turning cooler and fresh salads and fruits from the garden and farmer's markets that taste soooo good on that hot and humid summer day, mysteriously evolve into creamy soups and casseroles. Not that soups and casseroles cant be healthy, but I'm a realist. You know you dont make them that way.
And then comes Thanksgiving. And if for one meal you want to go hog wild then by all means, go for it. But the problem is that the odds are good that you won't be attending just ONE Thanksgiving feast. And of course there are NEVER any leftovers.
Now starts the Holiday parties. Maybe its the office party where everyone brings in their "signature" dish. By signature I mean loaded with butter, sugar, refined grains, and cheese.... maybe all of the above. Pile this on top of the never-ending birthday celebrations, anniversaries, etc and it adds up faster than you can imagine. Never mind now that it's cold outside, we are much less active. It's no wonder the airline industry actually calculates the average weight of a person to increase by 10 POUNDS over the holiday season. True story. Weights and balances are extrememly important to airlines and they really do this.
So Take Home Message: Set your goals for this time of year to be moderate at best. If you are trying to lose weight over these next couple of months, dont expect great results. AND THAT'S OK! This is the time of year to focus of WEIGHT MANINTENCE. If you are able to maintain weight until January 1st (when you will surely kill it), you have absolutely succeeded.
Tuesday, October 4, 2011
Rest days
I was shooting the breeze with my trainer a couple of weeks ago between sets and we got on the topic of the importance of "rest days". And yes, I have a personal trainer... he's able to see what I suck at and get me better, whereas I tend to design programs for myself around the exercises I like and am good at. In other words, I work on what he refers to as "mirror muscles" and he helps me train the ones you can't see but are just as, if not more, important. Either way... rest days. We were both in agreement that they were necessary. Why are they necessary you ask?
The body does not grow during workouts. Workouts create the stimulus for which the body can grow. This is done with adequate sleep (deep, REM sleep creates a state in which growth hormone is highest) and proper NUTRITION.
After about a 90 second rest, I was back to front squats and the subject wasnt really discussed much after that. But after I got home, I got to thinking about it more. What exactly specifies a "rest day"? When should they be taken? How often? What about people who are two-a-dayers? What intensity and duration justifies resting?
I think we all to often overlook these questions. And I'm afraid that some people use it as an "out". For example, "Well, I ran 3 miles on Monday and did pilates yesterday so I'm pretty good for this week. I NEED REST." And the truth is, for many people just starting out, that may be the case. But for most of us, I don't think so. I've mentioned before that I like the "break a sweat everyday" theory that has been made famous by Matthew McConaughey because it gets you moving everyday to at least some extent.
The Take Home Message here is: Resting is important for gains and health, but not exercising enough will make resting useless. LISTEN TO YOUR BODY. If you are truly exhausted, irritable, overly sore, or in pain... by all means, REST. But ask yourself this first: Do I really need the rest or am I just being lazy?
*thanks for getting me back on track Joey
The body does not grow during workouts. Workouts create the stimulus for which the body can grow. This is done with adequate sleep (deep, REM sleep creates a state in which growth hormone is highest) and proper NUTRITION.
After about a 90 second rest, I was back to front squats and the subject wasnt really discussed much after that. But after I got home, I got to thinking about it more. What exactly specifies a "rest day"? When should they be taken? How often? What about people who are two-a-dayers? What intensity and duration justifies resting?
I think we all to often overlook these questions. And I'm afraid that some people use it as an "out". For example, "Well, I ran 3 miles on Monday and did pilates yesterday so I'm pretty good for this week. I NEED REST." And the truth is, for many people just starting out, that may be the case. But for most of us, I don't think so. I've mentioned before that I like the "break a sweat everyday" theory that has been made famous by Matthew McConaughey because it gets you moving everyday to at least some extent.
The Take Home Message here is: Resting is important for gains and health, but not exercising enough will make resting useless. LISTEN TO YOUR BODY. If you are truly exhausted, irritable, overly sore, or in pain... by all means, REST. But ask yourself this first: Do I really need the rest or am I just being lazy?
*thanks for getting me back on track Joey
Tuesday, August 30, 2011
Do this, Do that
Get 8 hours of sleep every night. Brush 3 times a day and floss at least once a day. Avoid getting too much sun. Eliminate sugar from your diet. Exercise most days of the week for at least 30 minutes each session. Incorporate resistance training into your routine 2-3x each week. Limit coffee to a 2-3 cups a day and alcohol to 1-2 drinks per day. Don't sit in one position for too long. Go to bed early and rise early. Limit "screen time" to 2 hours a day....
Follow all of these pieces of sound advice and you, yes YOU, can live to be oldest person to never have lived.
Look, the thing is that I agree with the above statements (sans the sugar because all foods can fit) and for the most part, follow them diligently. But you know what.... not always. I'm afraid that part of our problem with lifestyle change is that we are inundated with demands on what to do and what not to do. I don't know about you, but I don't like to be told what to do. The caveat here is if you are seeking out that particular information and are interested in making the change, but don't know how. THAT's different.
All I'm trying to say is that if we listened to every piece of advice out there, we'd never have an ounce of fun. I know this must sound funny coming from a guy who's job is to give out that advice. And I'm not trying to take away from the importance of it.
My point is this: It's a lot like having a perfect diet. If we never again ate a food with trans fats, sugar, and ingredients we can't pronounce, we would at some point, Snap. Binge. Fall off the wagon (or is it on the wagon?). I think the same thing applies to life as a whole. If we always went to bed early, think of all the fun times you might miss out on with your friends and family. If we always stayed out of the sun, then we wouldnt have "that story" about the time at the beach when _______ happend and it was so funny. Maybe a memory you'll never forget. So yes, these pieces of advice are crucial to living a long, healthy life. But occasionally throwing them out the window is also crucial to living a long, healthy life. Whatcha think?
Follow all of these pieces of sound advice and you, yes YOU, can live to be oldest person to never have lived.
Look, the thing is that I agree with the above statements (sans the sugar because all foods can fit) and for the most part, follow them diligently. But you know what.... not always. I'm afraid that part of our problem with lifestyle change is that we are inundated with demands on what to do and what not to do. I don't know about you, but I don't like to be told what to do. The caveat here is if you are seeking out that particular information and are interested in making the change, but don't know how. THAT's different.
All I'm trying to say is that if we listened to every piece of advice out there, we'd never have an ounce of fun. I know this must sound funny coming from a guy who's job is to give out that advice. And I'm not trying to take away from the importance of it.
My point is this: It's a lot like having a perfect diet. If we never again ate a food with trans fats, sugar, and ingredients we can't pronounce, we would at some point, Snap. Binge. Fall off the wagon (or is it on the wagon?). I think the same thing applies to life as a whole. If we always went to bed early, think of all the fun times you might miss out on with your friends and family. If we always stayed out of the sun, then we wouldnt have "that story" about the time at the beach when _______ happend and it was so funny. Maybe a memory you'll never forget. So yes, these pieces of advice are crucial to living a long, healthy life. But occasionally throwing them out the window is also crucial to living a long, healthy life. Whatcha think?
Wednesday, August 17, 2011
Dispelling a few myths.... 5 actually.
... Or more specifically, nutrition and fitness myths. I'm going to start with one that has been circulating gyms and locker rooms since Jack Lalanne was in diapers:
1. The bigger the shoe, the bigger the... oh, wait. Wrong post. (I'm a size 12 by the way)
Ok, but seriously here they are:
1. "I want to turn my fat into muscle" -- While this would be cool, there is no actual CONVERSION. Maybe in the future they'll find a way to inject stem cells into our butts to send them from flab to fab. As for now though, we can only add muscle with a resistance program and proper nutrition. And fat is lost by consuming fewer calories than we expend. There are thousands of additional side notes for those last 2 statements, but maybe we'll save that for another time.
2. "It takes 3500 calories to lose a pound of fat." -- Other health professionals are probably scratching their heads right now. But notice the wording. I didnt say to simply lose a pound. I said lose a pound of FAT. You see, when we lose weight it doesnt come solely from fat. So when you lose a pound of weight, it's more like 80% fat and 20% muscle. So to lose a pound of fat, you actually need to cut out 4200 calories. Yeah, I know... it sucks. To prevent further muscle loss, a higher protein diet should be consumed during weight loss periods.
3. "Eating 46 chicken breasts will make me jacked!" -- Yes, protein and the amino acids that make it up are responsible for building and maintaining your "gun show". But excessive amounts isn't going to do you any good. Eating more CALORIES is what will help you put on more muscle, not boatloads of protein powders (although they sure are convenient). Any more than 2 grams of protein per kilogram of body weight, or roughly 1 gram per pound of body weight, is overkill. Save those calories for more fruits and vegetables.
4. "A super low calorie/low fat diet is the best way to lose weight." -- Will you drop weight on that regimen. You betcha. But again, check out the wording. It's a way to lose weight sure, but it's not the best. As said earlier, you need to burn off more calories than you consume to lose weight. That rule still stands. But how much you cut back is just as important, as is the content of the diet. The problem is that if you follow a very low calorie diet (VLCD), you are telling your body that you arent willing to give it what it needs just to live. The calories that we burn in a day come mostly from our bodies doing what they do... heart pumping, liver metabolizing, lungs contracting/expanding, etc. More specifically, that makes up 60-70% of our metabolism. Since our bodies are smarter than we are, it senses that it doesnt have enough to survive and subsequently slows down to preserve what it has. This is bad. A good goal is to cut back on about 500 calories each day to yield 1 lb of weight loss each week. Or you can eat the same and exercise off 500 calories each day. I don't really care. Ok, yes I do. You guys rock.
5. "I know I said I'd dispell 5 myths but I'm tired of typing." --Have any myths you want the REAL answers to? Post a comment and I'll make sure to hook you up.
1. The bigger the shoe, the bigger the... oh, wait. Wrong post. (I'm a size 12 by the way)
Ok, but seriously here they are:
1. "I want to turn my fat into muscle" -- While this would be cool, there is no actual CONVERSION. Maybe in the future they'll find a way to inject stem cells into our butts to send them from flab to fab. As for now though, we can only add muscle with a resistance program and proper nutrition. And fat is lost by consuming fewer calories than we expend. There are thousands of additional side notes for those last 2 statements, but maybe we'll save that for another time.
2. "It takes 3500 calories to lose a pound of fat." -- Other health professionals are probably scratching their heads right now. But notice the wording. I didnt say to simply lose a pound. I said lose a pound of FAT. You see, when we lose weight it doesnt come solely from fat. So when you lose a pound of weight, it's more like 80% fat and 20% muscle. So to lose a pound of fat, you actually need to cut out 4200 calories. Yeah, I know... it sucks. To prevent further muscle loss, a higher protein diet should be consumed during weight loss periods.
3. "Eating 46 chicken breasts will make me jacked!" -- Yes, protein and the amino acids that make it up are responsible for building and maintaining your "gun show". But excessive amounts isn't going to do you any good. Eating more CALORIES is what will help you put on more muscle, not boatloads of protein powders (although they sure are convenient). Any more than 2 grams of protein per kilogram of body weight, or roughly 1 gram per pound of body weight, is overkill. Save those calories for more fruits and vegetables.
4. "A super low calorie/low fat diet is the best way to lose weight." -- Will you drop weight on that regimen. You betcha. But again, check out the wording. It's a way to lose weight sure, but it's not the best. As said earlier, you need to burn off more calories than you consume to lose weight. That rule still stands. But how much you cut back is just as important, as is the content of the diet. The problem is that if you follow a very low calorie diet (VLCD), you are telling your body that you arent willing to give it what it needs just to live. The calories that we burn in a day come mostly from our bodies doing what they do... heart pumping, liver metabolizing, lungs contracting/expanding, etc. More specifically, that makes up 60-70% of our metabolism. Since our bodies are smarter than we are, it senses that it doesnt have enough to survive and subsequently slows down to preserve what it has. This is bad. A good goal is to cut back on about 500 calories each day to yield 1 lb of weight loss each week. Or you can eat the same and exercise off 500 calories each day. I don't really care. Ok, yes I do. You guys rock.
5. "I know I said I'd dispell 5 myths but I'm tired of typing." --Have any myths you want the REAL answers to? Post a comment and I'll make sure to hook you up.
Sunday, August 14, 2011
A day in the life
"Doughnut burger? You... as a Registered Dietitian, ate a doughnut burger?"
"Yeah, I was at the state fair with a friend and we split one. It was delicious."
Another question. Another answer.
I began my career as a health professional as a human being. And I intend to leave this sphere as such. In between now and then, I fully itend to continue the trend.
Do I eat well? Yes. I'd say ~90% of the time is pretty accurate. Do I exercise? Yes. I'd say ~6-7 days a week, often 2x/day, is about right. But I AM HUMAN. I'm writing this because I deal with this daily. I don't aim for that to come off as negative. I've learned to understand that it comes with the territory. Of course, I'm just 27 and in 10 years I may be humming a different tune. But I'd imagine it wont change significantly.
The objective of this post is to simply give an insight into a day in the life of a dietitian. Take for example eating with friends. If I order, say, a healthy version of a salad, I am critized for being overly healthly. "You WOULD get a salad." And then we have the other hand. If I were to order fettucini alfredo, I am also critized (see intro). A lose, lose essentially. So what's a health professional to do?
LIVE. Practice what I preach to my fullest extent, but enjoy the journey.
Hey, pobody's nerfect.
"Yeah, I was at the state fair with a friend and we split one. It was delicious."
Another question. Another answer.
I began my career as a health professional as a human being. And I intend to leave this sphere as such. In between now and then, I fully itend to continue the trend.
Do I eat well? Yes. I'd say ~90% of the time is pretty accurate. Do I exercise? Yes. I'd say ~6-7 days a week, often 2x/day, is about right. But I AM HUMAN. I'm writing this because I deal with this daily. I don't aim for that to come off as negative. I've learned to understand that it comes with the territory. Of course, I'm just 27 and in 10 years I may be humming a different tune. But I'd imagine it wont change significantly.
The objective of this post is to simply give an insight into a day in the life of a dietitian. Take for example eating with friends. If I order, say, a healthy version of a salad, I am critized for being overly healthly. "You WOULD get a salad." And then we have the other hand. If I were to order fettucini alfredo, I am also critized (see intro). A lose, lose essentially. So what's a health professional to do?
LIVE. Practice what I preach to my fullest extent, but enjoy the journey.
Hey, pobody's nerfect.
Tuesday, August 9, 2011
It'd be a lot cooler if you did
Today was a nice morning. We finally got a cool down in the weather following yesterday's downpour. "Perfect weather" I thought, "for a bike ride to work today." I don't ride to work very often, although I'd like to. But I am in and out enough that it just isn't really all that practical. On the ride in though, I broke a bit of a sweat. And that got me to thinking about something I remember Matthew McConaughey saying a while back. His whole mantra is to "break a sweat every day." I'm not usually one to cite celebrities when it comes to nutrition or exercise (mostly because of the extremes many of them go to... but can you blame them with millions of dollars on the line?) Either way, I think he's got it right. Of course, I'd imagine that he personally breaks a sweat for hours on end each day. But his general advice is to Just Keep Livin (JKL), which is subsequently the name of his foundation.
I suppose I like the whole idea because of it's simplicity. It doesn't say to start jogging at a heart rate of 120-130 bpm for 5 mins and then increase steadily up to 170 bpm until fatigue sets in. It also doesn't say to start your bench press with 12 reps for the first set and then, as weight is added, drop to 8 reps per set. Not that either of those is poor advice, but it's just not for everyone.
It's SIMPLE. And I like simple. Just break a sweat. Just Keep Livin. Don't overanalye or overthink it. Just do it. Ah, guess I just put an unintentional plug in there for Nike, huh?
Take home message: The next time you have a "scheduled" workout that you really don't want to do.... don't do it. Pick a different, more enjoyable exercise that you would rather do. In the long run, you will be much more likely to remain active and enjoy these short trips around the sun.
I suppose I like the whole idea because of it's simplicity. It doesn't say to start jogging at a heart rate of 120-130 bpm for 5 mins and then increase steadily up to 170 bpm until fatigue sets in. It also doesn't say to start your bench press with 12 reps for the first set and then, as weight is added, drop to 8 reps per set. Not that either of those is poor advice, but it's just not for everyone.
It's SIMPLE. And I like simple. Just break a sweat. Just Keep Livin. Don't overanalye or overthink it. Just do it. Ah, guess I just put an unintentional plug in there for Nike, huh?
Take home message: The next time you have a "scheduled" workout that you really don't want to do.... don't do it. Pick a different, more enjoyable exercise that you would rather do. In the long run, you will be much more likely to remain active and enjoy these short trips around the sun.
Thursday, August 4, 2011
Borah Peak, Idaho
Im writing this right now from Challis, Idaho. Four days ago my dad, brother, a family friend and I climbed Borah Peak. Doesn't really sound like a big deal, right? Yeah I didnt think so either. I was wrong. Background time... I've summited Mt. Whitney in California, Mt. Elbert in Colorado, Mt. Humphrey's in Arizona, and attempted Mt. Rainier in Washington. They are all difficult in their own right, although Rainier is certainly the most difficult with Whitney not too far behind. As a reference point, Mt. Whitney took us 19 hours. Sunday's climb on Borah lasted 12. HOWEVER, we climbed over 1 mile... vertically... and reached heights of about 12,500 feet. And the climb was technical.
Chicken Out Ridge (COR). This is the name the locals have given the area of the mountain in which many people, well... chicken out. And for good reason. It requires hanging on by fingers and toes and scaling vertical rock walls with no safety net below. In fact a slip of the grip means, at certain points anyways, a several hundred foot fall that would put Wile E. Coyote in the ICU. Luckily for our crew, the weather held off and we were able to make it across COR without any rain, snow, or substantial winds. After COR, however, the climb becomes more of a crawl up sliding rock for rougly 1/8-1/4 mile. Again, doesnt sound like much, but after climbing for many hours and at an altitude of ~12,500 feet, it's tough... really tough.
After reaching the summit, the really hard part kicks in. There is an old saying that goes "climbing up is optional, going down isnt." It's a true kick in the groin. You've made it! Yet you havent. And the descent is where the majority of climbing accidents occur. The reason? Tired legs, get-home-itis, lack of concentration, etc. Long story short, we made it. But it hurt and I'm feeling confident at this point of hanging up the boots and pack thankful that I've been lucky enough to make the climbs I have without any significant, long-term damage. That I know of at least.
As for my nutrition, I packed 2 PBJ's on whole wheat, 2 powerbars, an apple, and beef jerky. Maybe not the epitome of a true hiker or dietitian, but not bad either. The beef jerky served 2 purposes... 1. Protein to prevent muscle soreness and 2. Salt to replace lost electrolytes. The others should be self-explanatory. For example, PBJ requires no real refrigeration, whereas a turkey sandwich would. I also carried 2 litres of water in a CamelBak pack and an additional 16 oz of sweetened green tea for extra energy and a change of flavor. If there are other RD's reading this, you may be thinking "That's not enough", but keep in mind, everything you have in your pack you have to carry up. So it becomes a balancing act of weight and nutrition. I figured I could suck it up if worse came to worst. I'm tough... D-U-M... tough.
So I made it. I'm alive and just finished a white water kayaking trip this morning. So with that, I'm going to have a bite to eat. I have a plane to pilot back to Indiana tomorrow.
Chicken Out Ridge (COR). This is the name the locals have given the area of the mountain in which many people, well... chicken out. And for good reason. It requires hanging on by fingers and toes and scaling vertical rock walls with no safety net below. In fact a slip of the grip means, at certain points anyways, a several hundred foot fall that would put Wile E. Coyote in the ICU. Luckily for our crew, the weather held off and we were able to make it across COR without any rain, snow, or substantial winds. After COR, however, the climb becomes more of a crawl up sliding rock for rougly 1/8-1/4 mile. Again, doesnt sound like much, but after climbing for many hours and at an altitude of ~12,500 feet, it's tough... really tough.
After reaching the summit, the really hard part kicks in. There is an old saying that goes "climbing up is optional, going down isnt." It's a true kick in the groin. You've made it! Yet you havent. And the descent is where the majority of climbing accidents occur. The reason? Tired legs, get-home-itis, lack of concentration, etc. Long story short, we made it. But it hurt and I'm feeling confident at this point of hanging up the boots and pack thankful that I've been lucky enough to make the climbs I have without any significant, long-term damage. That I know of at least.
As for my nutrition, I packed 2 PBJ's on whole wheat, 2 powerbars, an apple, and beef jerky. Maybe not the epitome of a true hiker or dietitian, but not bad either. The beef jerky served 2 purposes... 1. Protein to prevent muscle soreness and 2. Salt to replace lost electrolytes. The others should be self-explanatory. For example, PBJ requires no real refrigeration, whereas a turkey sandwich would. I also carried 2 litres of water in a CamelBak pack and an additional 16 oz of sweetened green tea for extra energy and a change of flavor. If there are other RD's reading this, you may be thinking "That's not enough", but keep in mind, everything you have in your pack you have to carry up. So it becomes a balancing act of weight and nutrition. I figured I could suck it up if worse came to worst. I'm tough... D-U-M... tough.
So I made it. I'm alive and just finished a white water kayaking trip this morning. So with that, I'm going to have a bite to eat. I have a plane to pilot back to Indiana tomorrow.
Friday, July 22, 2011
Consistency
I got the idea for this topic while swimming in the pool the other day... because there ain't nothing else to do while swimming except to wallow in your own thoughts. But as I went back and forth 25 yards at a time, it hit me. The key to this whole healthy lifestyle thing is about being consistent. Now I've known this obviously for some time, but on this day for some reason it seemed to resonate much stronger than it had before.
By consistency, I dont mean perfection. I'm talking about performing the healthy act, be it eating well or exercising, to the the point where you don't even think about it anymore. A habit essentially. To get my point across, I don't even really recall how long I was swimming or how far I went. Heck, I don't even remember what day I went. Hmm, come to think of it maybe I'm not consistent but just slowly losing touch with reality. Oh well, I'm gonna enjoy the ride either way. But honestly, if go more than a day or 2 without a good workout, I feel off and my body says "hey, let's break a sweat and get out of this funk."
It's the same with eating. I subconsciously gravitate towards fruits, vegetables, lean meats, whole grains, low fat dairy, etc. I don't even go down most of the aisles in the grocery store. Probably 90% of my cart or basket gets filled from walking the perimeter of the store. I also go to the store 1-2 times per week to get fresh fruit and shaved turkey from the deli mostly. Again, I don't think about it. I just do it.
That's the ultimate goal I have for all of my clients. Not the losing touch with reality thing, but the subconscious thing. To get to the point where it's second nature. It takes time, though, and there will be some hiccups along the way, but I believe anyone can do it if they set there mind to it.
By consistency, I dont mean perfection. I'm talking about performing the healthy act, be it eating well or exercising, to the the point where you don't even think about it anymore. A habit essentially. To get my point across, I don't even really recall how long I was swimming or how far I went. Heck, I don't even remember what day I went. Hmm, come to think of it maybe I'm not consistent but just slowly losing touch with reality. Oh well, I'm gonna enjoy the ride either way. But honestly, if go more than a day or 2 without a good workout, I feel off and my body says "hey, let's break a sweat and get out of this funk."
It's the same with eating. I subconsciously gravitate towards fruits, vegetables, lean meats, whole grains, low fat dairy, etc. I don't even go down most of the aisles in the grocery store. Probably 90% of my cart or basket gets filled from walking the perimeter of the store. I also go to the store 1-2 times per week to get fresh fruit and shaved turkey from the deli mostly. Again, I don't think about it. I just do it.
That's the ultimate goal I have for all of my clients. Not the losing touch with reality thing, but the subconscious thing. To get to the point where it's second nature. It takes time, though, and there will be some hiccups along the way, but I believe anyone can do it if they set there mind to it.
Monday, July 18, 2011
Exercises you're doing... and should'nt be.
Let's face it, the gym can be an intimidating place... period. What with the skewed population of health conscious people (e.g. that girl with the toned legs and arms or the guy with biceps bigger than your quads). I applaud anyone who is willing to take the time and effort to get in there and do work. Unfortunately, that drive isn't always channeled in the most efficient or safe way. Take for example the guy sitting at the lat pulldown machine and bringing the bar down behind his head in a jerking motion. I give his rotator cuffs 3 weeks. But today's post isn't so much about performing exercises in a safe manner... although I'll get to that one of these days. It's more about what exercises/machines are just not worth your time. Because hey, you're busy! So why waste your valuable time on a machine or exercise that is less effective at getting you to your goals when there is a perfectly good exercise just waiting for you to try it out? I'll segway here by busting out an old saying in the fitness industry... "The best exercise for you is the one you aren't doing."
Now there are plenty of "not-quite-worthless-but-not-far-from-worthless" exercises that I could point out, but I'm going to choose the top 3 or 4. Here they are:
1. The Seated Preacher Curl Machine-- I don't know who invented it, but I do know that whoever invented it didn't have much going on upstairs. Let's take a quick look at why it sucks. First, you are seated. This completely eliminates any core benefit you might have received had you been standing and bracing your midsection to prevent swaying. Secondly, you are seated. Yes, you read that right. I want to get this point across. By sitting and curling a bar towards you (and your arms are even braced!), you are working a muscle group the size of oranges... expending almost 0 calories. By standing and curling a bar towards you (or better yet, doing a pullup or chinup) you engage your core, back, shoulders, and chest in addition to your biceps.
2. The Calf Raise Machine-- Similar to the preacher curl, you are working a rather small muscle group. If you are on this machine, you are probably looking for really defined calfs, right? Here is an alternative that will get you there quicker. You see, in order to have defined calfs (or defined ANYTHING) you need to clear away that layer of fat. And you do that by burning off more calories. So, try bodyweight or barbell squats and when you reach the top, simply do a calf raise and then repeat back into the squat. Or try out squat jumps. You can YouTube it for how to do it. Squats aren't your thing? Might I suggest running stairs?
3. The Seated Leg Extension / Leg Curl Machine-- The problem with these machines is that you are not only seated... again, but you are working your muscles in a way that they don't function in the real world. Seriously, how many times have you found it necessary to lift an object by curling your feet up towards your body? The 2 best alternatives, by far, are the deadlift and lunge. The deadlift will focus more on your hamstrings, while lunges will ignite both your quads AND hamstrings. And best of all, you don't need a machine to do either. Resistance can be added to make each more challenging, but even without added weight, both will hammer away at your legs and build a rock solid core.
*Note: I recommend getting with a trainer before attempting these exercises so that you can properly perform them and reduce risk of injury. Also, if there are any bodybuilders reading this, then I am sure you are fuming. Bodybuilders are excluded from this conversation because of the nature of their trade. I am more of a functional training type of guy. I hope that you all find this info useful and PLEASE, I'm always looking for ideas of things to write about, so post a comment if there is a topic you would like to have covered.
Til next time....
Now there are plenty of "not-quite-worthless-but-not-far-from-worthless" exercises that I could point out, but I'm going to choose the top 3 or 4. Here they are:
1. The Seated Preacher Curl Machine-- I don't know who invented it, but I do know that whoever invented it didn't have much going on upstairs. Let's take a quick look at why it sucks. First, you are seated. This completely eliminates any core benefit you might have received had you been standing and bracing your midsection to prevent swaying. Secondly, you are seated. Yes, you read that right. I want to get this point across. By sitting and curling a bar towards you (and your arms are even braced!), you are working a muscle group the size of oranges... expending almost 0 calories. By standing and curling a bar towards you (or better yet, doing a pullup or chinup) you engage your core, back, shoulders, and chest in addition to your biceps.
2. The Calf Raise Machine-- Similar to the preacher curl, you are working a rather small muscle group. If you are on this machine, you are probably looking for really defined calfs, right? Here is an alternative that will get you there quicker. You see, in order to have defined calfs (or defined ANYTHING) you need to clear away that layer of fat. And you do that by burning off more calories. So, try bodyweight or barbell squats and when you reach the top, simply do a calf raise and then repeat back into the squat. Or try out squat jumps. You can YouTube it for how to do it. Squats aren't your thing? Might I suggest running stairs?
3. The Seated Leg Extension / Leg Curl Machine-- The problem with these machines is that you are not only seated... again, but you are working your muscles in a way that they don't function in the real world. Seriously, how many times have you found it necessary to lift an object by curling your feet up towards your body? The 2 best alternatives, by far, are the deadlift and lunge. The deadlift will focus more on your hamstrings, while lunges will ignite both your quads AND hamstrings. And best of all, you don't need a machine to do either. Resistance can be added to make each more challenging, but even without added weight, both will hammer away at your legs and build a rock solid core.
*Note: I recommend getting with a trainer before attempting these exercises so that you can properly perform them and reduce risk of injury. Also, if there are any bodybuilders reading this, then I am sure you are fuming. Bodybuilders are excluded from this conversation because of the nature of their trade. I am more of a functional training type of guy. I hope that you all find this info useful and PLEASE, I'm always looking for ideas of things to write about, so post a comment if there is a topic you would like to have covered.
Til next time....
Monday, July 11, 2011
Pre-race nutrition
This one's for my faithful follower and dear friend Joey...
You've been training for the "big race" now for the past umpteen weeks. Heck, you've even been setting your alarm an hour early each day to make sure that you get your training in. Some folks are rise and runners... not taking the time to have a little something before their morning jog, bike ride, swim, weight training session, etc. And that's fine. Although if you're doing it for the sole purpose of burning more fat throughout the day, I've got some sobering news. The research shows that it just aint the case. You're better off to put something in your stomach such as some OJ, a banana, or a piece of toast with peanut butter. For most, anymore than that immediately before a good, solid session leaves them running... straight for the nearest toilet that is. But the energy from those foods will help to alleviate any hunger pangs and provide you with energy to get through the workout.
If the race you are competing in is at say, 8 am, then it is best to rise earlier and get in a full meal if possible. Ideally, you would want to consume the following 3-4 hours prior to the event:
- 1 bagel with peanut butter, a glass of orange juice, and a banana
- 1 bowl of cereal (low fiber) with 1% or fat free milk and pineapple with low fat cottage cheese
- 2 pancakes with syrup (little or no butter), 1 poached egg, and a glass of OJ
If you are within an hour of the race start, opt for liquids to speed up the digestive process:
- A smoothie made with milk, yogurt, and fruit
- A jelly sandwich (sans peanut butter)
- Sports gels, gummies, or bars such as a PowerBar
BUT... what if your race is AT NIGHT? Doesn't happen very often (I sure wish it would though). The following is what should take place throughout the day, assuming the race begins at 6 pm:
- Have a normal, well-balanced breakfast of carbohydrates, proteins, and fats
- Keep fiber relatively low for the day. You'll have jitters to worry about as it is
- HYDRATE!!! Probably should have put this in the #1 spot. Be sure to drink enough water, juice, sports drinks so that you are using the restroom about every 3 or so hours and your urine is very pale yellow, almost clear.
- Have a lunch that consists primarily of carbohydrates like pasta, rice, and potatoes. Add a bit of protein from say, chicken or fish to keep your hunger and blood sugar levels at bay.
- Prior to the race, I recommend referring back to the aforementioned instructions on pre-race nutrition.
*Everyone is different and handles food in their own unique way. I know people who can throw down 4 pieces of pizza and then go run for an hour, no issues. Others (such as myself) require more time for digestion. TAKE HOME MESSAGE: Use your training workouts to test and see what works for YOU. And don't forget the old saying "Nothing New on Race Day". Do as you did in training! Then when race day comes, go have some fun and take pride in what you have accomplished. Afterwards, have yourself a margarita... Just for you Joey :)
You've been training for the "big race" now for the past umpteen weeks. Heck, you've even been setting your alarm an hour early each day to make sure that you get your training in. Some folks are rise and runners... not taking the time to have a little something before their morning jog, bike ride, swim, weight training session, etc. And that's fine. Although if you're doing it for the sole purpose of burning more fat throughout the day, I've got some sobering news. The research shows that it just aint the case. You're better off to put something in your stomach such as some OJ, a banana, or a piece of toast with peanut butter. For most, anymore than that immediately before a good, solid session leaves them running... straight for the nearest toilet that is. But the energy from those foods will help to alleviate any hunger pangs and provide you with energy to get through the workout.
If the race you are competing in is at say, 8 am, then it is best to rise earlier and get in a full meal if possible. Ideally, you would want to consume the following 3-4 hours prior to the event:
- 1 bagel with peanut butter, a glass of orange juice, and a banana
- 1 bowl of cereal (low fiber) with 1% or fat free milk and pineapple with low fat cottage cheese
- 2 pancakes with syrup (little or no butter), 1 poached egg, and a glass of OJ
If you are within an hour of the race start, opt for liquids to speed up the digestive process:
- A smoothie made with milk, yogurt, and fruit
- A jelly sandwich (sans peanut butter)
- Sports gels, gummies, or bars such as a PowerBar
BUT... what if your race is AT NIGHT? Doesn't happen very often (I sure wish it would though). The following is what should take place throughout the day, assuming the race begins at 6 pm:
- Have a normal, well-balanced breakfast of carbohydrates, proteins, and fats
- Keep fiber relatively low for the day. You'll have jitters to worry about as it is
- HYDRATE!!! Probably should have put this in the #1 spot. Be sure to drink enough water, juice, sports drinks so that you are using the restroom about every 3 or so hours and your urine is very pale yellow, almost clear.
- Have a lunch that consists primarily of carbohydrates like pasta, rice, and potatoes. Add a bit of protein from say, chicken or fish to keep your hunger and blood sugar levels at bay.
- Prior to the race, I recommend referring back to the aforementioned instructions on pre-race nutrition.
*Everyone is different and handles food in their own unique way. I know people who can throw down 4 pieces of pizza and then go run for an hour, no issues. Others (such as myself) require more time for digestion. TAKE HOME MESSAGE: Use your training workouts to test and see what works for YOU. And don't forget the old saying "Nothing New on Race Day". Do as you did in training! Then when race day comes, go have some fun and take pride in what you have accomplished. Afterwards, have yourself a margarita... Just for you Joey :)
Tuesday, July 5, 2011
Jamaican me crazy
I recently spent a full week in Negril, Jamaica. Also known as paradise. It was for a friend's destination wedding, so I HAD to go. Here's the kicker... it was at an ALL INCLUSIVE resort. I had never been to one before so the concept was new to me. If you havent been to one, all inclusive truly means all inclusive. All the food and beverages you could want anytime, day or night. Sounds great right? As a dietitian (and human), I was a bit torn. So yes, I had more desserts than I normally have and almost certainly ate more than I should have. But that got me to thinking. Not only about HOW MUCH I was eating, but the TYPES of food I was eating as well.
Jamaican cuisine, as far as I could tell, consists mostly of the following:
Chicken, fish, tropical fruits such as papaya, mango, and pineapple, veggies such as squash, cucumber, sweet potatoes, plantains, and pumpkin, coffee (GOOD coffee), and lots of seasonings... namely jerk.
So from the outside looking in (that'd be you), all's well. But the story doesnt exactly ends well. And the reason is that they also seem to really love their oil (aka fat). The plantains were always fried, the sweet potatoes came in the form of chips, the veggies were beyond sauteed and were so full of oil they were soggy. I also highly questioned their food safety practices once I saw an employee pushing a cart full of fresh chicken down the sidewalk in 90 degree heat, uncovered, and not on ice. Pair that with the luke warm buffet temps and you can understand my skepticism. Let's just say there werent any ServSafe certifications on the walls.
My point is this: Just because a diet looks and sounds healthy on the outside, remember... the cooking technique can make all the difference. Keep this in mind the next time you are at a restaurant. Go by the numbers, not by the story. And thanks for reading!
Jamaican cuisine, as far as I could tell, consists mostly of the following:
Chicken, fish, tropical fruits such as papaya, mango, and pineapple, veggies such as squash, cucumber, sweet potatoes, plantains, and pumpkin, coffee (GOOD coffee), and lots of seasonings... namely jerk.
So from the outside looking in (that'd be you), all's well. But the story doesnt exactly ends well. And the reason is that they also seem to really love their oil (aka fat). The plantains were always fried, the sweet potatoes came in the form of chips, the veggies were beyond sauteed and were so full of oil they were soggy. I also highly questioned their food safety practices once I saw an employee pushing a cart full of fresh chicken down the sidewalk in 90 degree heat, uncovered, and not on ice. Pair that with the luke warm buffet temps and you can understand my skepticism. Let's just say there werent any ServSafe certifications on the walls.
My point is this: Just because a diet looks and sounds healthy on the outside, remember... the cooking technique can make all the difference. Keep this in mind the next time you are at a restaurant. Go by the numbers, not by the story. And thanks for reading!
Monday, June 20, 2011
just out of curiosity
Does anybody read this? I'd love some comments. Do you like it, not like it, should it be shorter, longer, different topics, etc? If it sucks, that's fair, I'll work on that. Just looking for some feedback. THANKS!
Friday, June 17, 2011
Back to exercise
You cut calories. Cut booze. 8 hours sleep. More veggies. Stuck. Plateau. WTF?
First of all, CHILL. You've done great! Better than the vast majority of Americans. It's time to take a look at your activity level. Maybe you're a desk jockey. Maybe you're a school teacher. Maybe you're in between jobs and spending you're days cold calling. NO WORRIES. A famous baseball player, Mickey Rivers, once said:
"Ain't no sense worrying: If you have no control over something, ain't no sense worrying about it -you have no control over it anyway. If you do have control, why worry? So either way, there ain't no sense worrying."
You just need to change it up a bit. You see, the body is an extraordinary machine. It's ability to adapt is uncanny. Still blows my mind. NOW, I stand pretty firm in the fact that any change to the body (particularly from a weight/vanity standpoint) is 75:25 nutrition to exercise. Disagree if you will, but it's a heck of a lot easier to cut out 2, 20 ounce sodas and a couple of Oreos than it is to run 5 miles (btw, done daily both will eliminate 500 calories from your diet and help you lose 1 lb per week).
That being said, there is NO replacement for exercise. But what is exercise? The American College of Sports Medicine, or ACSM, labels it in terms of moderate and vigorous. Moderate being walking at a brisk pace, bicycling under 10 mph, doubles tennis, ballroom dancing, etc. Vigorous would be things such as running, singles tennis, or taking a spin class. On a 1-10 scale, think of moderate as a 5-6 and vigorous as 7-10, 10 being the most difficult. The health benefits (decreased risk for such diseases as hypertension, diabetes, cardiovascular disease, etc) seem to hit when you rack up at least 150 minutes of moderate intensity exercise each week. Feeling ambitious? Kick it in high gear and do 75 minutes of vigorous each week to reap the same benefits. No time? No problem. 10 minutes here, 10 minutes there. IT ALL COUNTS! There is even emerging research that is examining the caloric expenditure of the stuff we do on a daily basis. Do you fidget in your seat? Increase. Do you push the door open instead of hitting the handicap button? Increase. The results should be interesting.
Now if you know me, I'm certifiable when it comes to exercise. LOVE IT. All kinds. Swimming, biking, running, lifting weights, rock climbing, hiking, snowboarding, surfing, skiing.... the list goes on and on. But the truth is, in terms of the health benefits, you dont have to do all that crap if you dont want to. Just do some walking or gardening. You see, thats the great thing about it... it's so versatile. It fits everyones interests and lifestyles! Are there additional benefits to performing more exercise than 150 minutes of moderate intensity exercise each week? Sure. And I encourage it. BUT only when you are ready. And always check with your doctor before starting any exercise regimen.
Ah, I'm not ready to quit writing yet. HEY, you know what? You, yes YOU, can do a triathlon. They are severely over-hyped in terms of their difficulty. Ok, I know what you're thinking. "I can bike and run with some training, but the SWIM.... forget about it." One hand in front of the other. That's all there is to it. If you get tired or feel a cramp during the swim, just float. Take a few breaths, relax... you'll be fine. These events have people in canoes, boats, scuba divers, etc. Most sprint tri's are about 400-600 yards of swimming, 12-18 miles on a bike, and 3-5 miles of running. Its fun to see what you're capable of.
I also stand firm in the stance that we, as Americans (and humans in general I suppose) are soft. I would say that 99.9% of the population (maybe even more) doesn't know what it TRULY means to push oneself... me included. So why not suck it up and take the plunge? It's exhilarating... might even be life changing. Healthier, stronger, happier. What do you say?
First of all, CHILL. You've done great! Better than the vast majority of Americans. It's time to take a look at your activity level. Maybe you're a desk jockey. Maybe you're a school teacher. Maybe you're in between jobs and spending you're days cold calling. NO WORRIES. A famous baseball player, Mickey Rivers, once said:
"Ain't no sense worrying: If you have no control over something, ain't no sense worrying about it -you have no control over it anyway. If you do have control, why worry? So either way, there ain't no sense worrying."
You just need to change it up a bit. You see, the body is an extraordinary machine. It's ability to adapt is uncanny. Still blows my mind. NOW, I stand pretty firm in the fact that any change to the body (particularly from a weight/vanity standpoint) is 75:25 nutrition to exercise. Disagree if you will, but it's a heck of a lot easier to cut out 2, 20 ounce sodas and a couple of Oreos than it is to run 5 miles (btw, done daily both will eliminate 500 calories from your diet and help you lose 1 lb per week).
That being said, there is NO replacement for exercise. But what is exercise? The American College of Sports Medicine, or ACSM, labels it in terms of moderate and vigorous. Moderate being walking at a brisk pace, bicycling under 10 mph, doubles tennis, ballroom dancing, etc. Vigorous would be things such as running, singles tennis, or taking a spin class. On a 1-10 scale, think of moderate as a 5-6 and vigorous as 7-10, 10 being the most difficult. The health benefits (decreased risk for such diseases as hypertension, diabetes, cardiovascular disease, etc) seem to hit when you rack up at least 150 minutes of moderate intensity exercise each week. Feeling ambitious? Kick it in high gear and do 75 minutes of vigorous each week to reap the same benefits. No time? No problem. 10 minutes here, 10 minutes there. IT ALL COUNTS! There is even emerging research that is examining the caloric expenditure of the stuff we do on a daily basis. Do you fidget in your seat? Increase. Do you push the door open instead of hitting the handicap button? Increase. The results should be interesting.
Now if you know me, I'm certifiable when it comes to exercise. LOVE IT. All kinds. Swimming, biking, running, lifting weights, rock climbing, hiking, snowboarding, surfing, skiing.... the list goes on and on. But the truth is, in terms of the health benefits, you dont have to do all that crap if you dont want to. Just do some walking or gardening. You see, thats the great thing about it... it's so versatile. It fits everyones interests and lifestyles! Are there additional benefits to performing more exercise than 150 minutes of moderate intensity exercise each week? Sure. And I encourage it. BUT only when you are ready. And always check with your doctor before starting any exercise regimen.
Ah, I'm not ready to quit writing yet. HEY, you know what? You, yes YOU, can do a triathlon. They are severely over-hyped in terms of their difficulty. Ok, I know what you're thinking. "I can bike and run with some training, but the SWIM.... forget about it." One hand in front of the other. That's all there is to it. If you get tired or feel a cramp during the swim, just float. Take a few breaths, relax... you'll be fine. These events have people in canoes, boats, scuba divers, etc. Most sprint tri's are about 400-600 yards of swimming, 12-18 miles on a bike, and 3-5 miles of running. Its fun to see what you're capable of.
I also stand firm in the stance that we, as Americans (and humans in general I suppose) are soft. I would say that 99.9% of the population (maybe even more) doesn't know what it TRULY means to push oneself... me included. So why not suck it up and take the plunge? It's exhilarating... might even be life changing. Healthier, stronger, happier. What do you say?
Monday, June 13, 2011
I can make you new friends or get you fired from work
Alcohol. It has been requested that I discuss it. This should be fun. It's something that my college professors never really hit on that much. Therefore, I did not expect nearly as many questions as I get on the subject. I wasn't warned, but in retrospect.... PROBABLY should have seen it coming. I would say that on a daily basis, the question about alcohol arises at least a couple of times. It usually goes a little something like this: "I know that I shouldn't drink, BUT if I'm gonna drink what's the best choice?" (that one is my personal favorite) or sometimes I get: "How many drinks can I have in a day?" or "How much is too much?"
Before we go THERE, let's discuss the numbers. For those of you following my blog... and actually reading this stuff, you already know that carbs and protein contain 4 calories per gram and that fat contains 9 per gram. Well, alcohol isnt far behind fat... weighing in at 7 CALORIES PER GRAM. Uh, Oh.... bad start. Now that's just the calories that you are getting from the alcohol itself. But what if you're enjoying a pina colada or margarita? Sugar city. Those MONDO margartias that you can get at the Mexican joint? Some come in at not too much under 1,000 calories. "But Alec, I dont drink the hard stuff, I only drink beer." Well, the news ain't much better for you. Yes, I said "ain't". The typical lite beer (did you catch that one?) is about 100 kcals. A non-light beer is roughly 150 kcals. If you like Sierra Nevada's Pale Ale, I think it's something like 210 kcals a bottle. Then there is MGD 64 and the Lance Armstrong-promoted Michelob Ultra. The latter two are lower in calories because they have a lower alcohol content. The light beers at the 100 calorie mark are already really low carb, so don't be fooled.
In general, figure this:
- a 4-5 oz glass of red or white wine is about 100 calories
- a light beer is 100 calories
- a non-light beer is 150 calories
- a 1.5 oz shot glass of 80 proof liquor is 100 calories
I'd like to take a moment here and tell you that I could ramble on and on about the negative effects of alcohol on the system including it's outstanding ability to wreck your metabolism, liver, and other organs like your heart. But the truth is, you already knew that, didnt you? And since I like to keep this fun, I won't harsh your mellow.
BACK TO THE NUMBERS. Now that we've discussed the calorie content of alcohol, let's move right along to some other interesting numbers. For example, have you ever wondered why Q'DOBA is open until 4 a.m.? Yeah, I'm gonna go there. For those of you who don't know, alcohol SEVERELY lowers food inhibitions.
Scene 1: Man goes to buddy's house on Saturday evening, 6 pack in tote. Man high-fives buddy and proceeds to twist off cap. Man drinks 1 beer. Man not satisfied. Man drinks another beer. Man feel better. Man drinks 3rd beer. Man call cab.
Scene 2: Man and buddy at a bar. Buddy orders a round because buddy just got paid. Buddy orders another because... well, he just got paid. Man now thoroughly satisfied. Man now have courage to talk to pretty girl at other end of bar. AND..... scene.
Scene 3: 2 a.m. Man and buddy in line at Q'doba. Man orders 1 queso burrito.... all the toppings. Man also get chips and quac because.... well, he can. Man orders large soda.
Scene 4: blurry
Scene 5: 10:15 a.m. Man wonder why he in bathtub.
BACK TO THE NUMBERS. Let's run down what we've just witnessed:
- 3 beers (assuming light) --> 300 calories
- 1 premium beer (let's say Sierra Nevada) --> 210 calories
- 1 shot tequila --> 100 calories
- 1 queso burrito... all the toppings--> 1,250 calories
- 1 order chips and guacamole --> 450 calories
- 1 large soda --> 310 calories
Grand total: 2,620 calories (75% of the way to having consumed enough to add 1 lb of fat)
So.... TAKE HOME MESSAGE time! Studies have shown that alcohol, in moderation, can actually have health benefits. Moderation is defined as up to 1 drink a day for women or up to 2 drinks a day for men. That's really all there is to it. There aren't shortcuts here. If you choose to drink, do so in moderation and be sure to have plenty of water along with it. To avoid additional calories, watch out for the sugar-laden drinks discussed earlier. And if you choose to make them at home, use fresh fruits such as oranges, lemons, and limes to flavor a margarita instead of the pre-bottled stuff.
Til next time...
Before we go THERE, let's discuss the numbers. For those of you following my blog... and actually reading this stuff, you already know that carbs and protein contain 4 calories per gram and that fat contains 9 per gram. Well, alcohol isnt far behind fat... weighing in at 7 CALORIES PER GRAM. Uh, Oh.... bad start. Now that's just the calories that you are getting from the alcohol itself. But what if you're enjoying a pina colada or margarita? Sugar city. Those MONDO margartias that you can get at the Mexican joint? Some come in at not too much under 1,000 calories. "But Alec, I dont drink the hard stuff, I only drink beer." Well, the news ain't much better for you. Yes, I said "ain't". The typical lite beer (did you catch that one?) is about 100 kcals. A non-light beer is roughly 150 kcals. If you like Sierra Nevada's Pale Ale, I think it's something like 210 kcals a bottle. Then there is MGD 64 and the Lance Armstrong-promoted Michelob Ultra. The latter two are lower in calories because they have a lower alcohol content. The light beers at the 100 calorie mark are already really low carb, so don't be fooled.
In general, figure this:
- a 4-5 oz glass of red or white wine is about 100 calories
- a light beer is 100 calories
- a non-light beer is 150 calories
- a 1.5 oz shot glass of 80 proof liquor is 100 calories
I'd like to take a moment here and tell you that I could ramble on and on about the negative effects of alcohol on the system including it's outstanding ability to wreck your metabolism, liver, and other organs like your heart. But the truth is, you already knew that, didnt you? And since I like to keep this fun, I won't harsh your mellow.
BACK TO THE NUMBERS. Now that we've discussed the calorie content of alcohol, let's move right along to some other interesting numbers. For example, have you ever wondered why Q'DOBA is open until 4 a.m.? Yeah, I'm gonna go there. For those of you who don't know, alcohol SEVERELY lowers food inhibitions.
Scene 1: Man goes to buddy's house on Saturday evening, 6 pack in tote. Man high-fives buddy and proceeds to twist off cap. Man drinks 1 beer. Man not satisfied. Man drinks another beer. Man feel better. Man drinks 3rd beer. Man call cab.
Scene 2: Man and buddy at a bar. Buddy orders a round because buddy just got paid. Buddy orders another because... well, he just got paid. Man now thoroughly satisfied. Man now have courage to talk to pretty girl at other end of bar. AND..... scene.
Scene 3: 2 a.m. Man and buddy in line at Q'doba. Man orders 1 queso burrito.... all the toppings. Man also get chips and quac because.... well, he can. Man orders large soda.
Scene 4: blurry
Scene 5: 10:15 a.m. Man wonder why he in bathtub.
BACK TO THE NUMBERS. Let's run down what we've just witnessed:
- 3 beers (assuming light) --> 300 calories
- 1 premium beer (let's say Sierra Nevada) --> 210 calories
- 1 shot tequila --> 100 calories
- 1 queso burrito... all the toppings--> 1,250 calories
- 1 order chips and guacamole --> 450 calories
- 1 large soda --> 310 calories
Grand total: 2,620 calories (75% of the way to having consumed enough to add 1 lb of fat)
So.... TAKE HOME MESSAGE time! Studies have shown that alcohol, in moderation, can actually have health benefits. Moderation is defined as up to 1 drink a day for women or up to 2 drinks a day for men. That's really all there is to it. There aren't shortcuts here. If you choose to drink, do so in moderation and be sure to have plenty of water along with it. To avoid additional calories, watch out for the sugar-laden drinks discussed earlier. And if you choose to make them at home, use fresh fruits such as oranges, lemons, and limes to flavor a margarita instead of the pre-bottled stuff.
Til next time...
Tuesday, June 7, 2011
Feel Good on the road
It's 11:00 p.m., do you know where your energy is? About 150 miles and 3 towns ago is probably about right if you're like the many thousands of other Americans hitting the road this summer for vaca. Believe it or not, it's not all about how much sleep you had the night before or even this past week. Nutrition plays a crucial role in how we feel as well (are you starting to see the "Feel" Good connection yet?). You see, we get energy from 2 places... sleep and eat. Most people do not properly execute these despite them being 100% critical to our survival. Really, how crazy is that? Take me for example. I just turned 27 years old... yikes, I just turned 27, the age where depending on who you are talking to, you are either "old" or "just a kid"... no in between here. But at 27 years old, I still manage to occasionally spill my drink on myself... despite having roughly 26 full years of experience... #sadbuttrue #epicfail. Ok, but seriously we are a nation in the midst of an overweight and obesity epidemic. And we spend A LOT of time in our vehicles. Whether it be for our daily commute or for a vacation. I'm gonna gear this towards the summer vacation because it's that time of year, but these suggestions can be used year-round. So, here goes:
1. Have a PLAN and PREPARE ahead of time. This is the single most important thing to remember. This also goes for the weekly trip to the grocery store, coming up with meals for the week, and is PARTICULARLY true for eating out at restaurants.
2. As I have advised my traveling clients in the past, invest in a good COOLER. No more excuses about not having access to a refrigerator.
3. Take a look at the new MYPLATE. Designed as an eaiser way to understand good nutrition, you can mimic it by filling your cooler with...
1. Have a PLAN and PREPARE ahead of time. This is the single most important thing to remember. This also goes for the weekly trip to the grocery store, coming up with meals for the week, and is PARTICULARLY true for eating out at restaurants.
2. As I have advised my traveling clients in the past, invest in a good COOLER. No more excuses about not having access to a refrigerator.
3. Take a look at the new MYPLATE. Designed as an eaiser way to understand good nutrition, you can mimic it by filling your cooler with...
- Fresh FRUITS and VEGETABLES (I really like mangoes or pomegrante seeds with FAGE Greek yogurt and sugar snap peas or carrot slices with hummus). Apples, bananas, bell peppers, celery... they're all good! Go for a variety of colors.... the darker/richer, the better.
- String CHEESE anyone?
- Whole grain CRACKERS are great too. Kashi and Triscuit are my favorites.
- Revert back to your childhood and pack a good old PB&J ---> 100% whole wheat bread is best, but those cool new sandwich thins are great too. DO NOT use reduced fat PB. The calories are identical and the good-for-you fat has been replaced with sugar.
- As I said earlier, plan ahead. Get online and find out what the healthier/lower cal options are at restaurants along the way. Don't know where you'll be stopping? No problem... SOMEONE has an iPhone.... guaranteed. So dont give me that excuse either.
- Have a glass of water before your meal and order a small side salad with dressing on the side to add bulk to your stomach to prevent overeating on the calorie-laden foods your friends are having.
- In all the hustle and bustle you left the cooler at home! No worries. Gotcha covered. Yes, you can even choose good-for-you foods at the gas station.... it's true. At almost any convenience store these days you will find the following: string cheese, nuts, peanut butter, whole wheat bread, whole wheat crackers, nutrition bars (watch for excessive fat and sugar though, many granola bars have as much sugar as your typical candy bar), spam......hey, just making sure you're still awake :)
Wednesday, June 1, 2011
Don't "GOMAD"
It has recently been brought to my attention that there is a "diet" (yep, another one) out there floating around the internet and between gym rats (I mean that in the best way possible as I could probably be placed into that category as well) that involves drinking a Gallon Of Milk A Day, or GOMAD. How it came about, I'll never know, but the idea behind it is that it will make you JACKED. Now I'd like to start by saying that many Americans arent getting the recommended 3 servings of dairy a day and that I am a huge proponent of dairy farmers and their products as they are a large part of an overall well-balanced diet. That being said, however... A GALLON A DAY!!!!
It's really difficult as a dietitian to know where to start here. So let's just jump right into the numbers... and for those of you who know me, jumping right into the numbers is HIGHLY unusual.
1 gallon of SKIM milk contains approx:
-128 fluid ounces
-1,280 calories
-0 grams fat
-0 grams saturated fat
-560 mg cholesterol
-2,080 mg sodium
-192 grams carbohydrate
-176 grams of sugar
-128 grams of protein
For the fun of it, let's compare to WHOLE milk:
-2,400 calories
-128 grams fat
-80 grams saturated fat
-560 mg cholesterol
-2,080 mg sodium
-192 grams carbohydrate
-176 grams of sugar
-128 grams of protein
These are interesting numbers, obviously. And they should be cause for concern... here's why:
My first thought after running these numbers was "So where else do they plan on getting their nutrition from?"Ok, I lied that was my second thought. My FIRST thought was actually "How in the world could someone stomach that over a period of time, let alone a singe day!"
But let's go to what the research says. The USDA's 2010 Dietary Guidelines recommend the following on a daily basis:
- < 2,300 mg sodium (and < 1,500 for those 51 and over, African Americans, and those with hypertension, diabetes, and chronic kidney disease)
- < 10% of TOTAL calories coming from saturated fat
- < 300 mg of cholesterol
This is not an exhaustive list by any means, but I thought I'd pick these out. So now that we have this information, let's compare the two what do you say?
For the reason that people's calorie needs can vary so widely, I am leaving that part out. So for SKIM milk here's what were looking at (sorry mom, I know I just ended the sentence in a preposition).
-187 % of your recommended cholesterol for the day
-90 % of your recommended sodium for the day for about half the population
-139 % of your recommended sodium for the day for the other half
NOTE: Again, I'm not hating on milk, its AWESOME! But this is just too much and although the sodium seems high in all of this, in normal amounts, it is very minimal. This is especially true because of milk's abundance of sodium-neutralizing POTASSIUM.
For WHOLE milk:
-Well, I'll just say this... Too much fat, WAY too much saturated fat, and just flat out too many calories I dont care who you are.
There are many other things wrong with this "diet". These include busting through your upper limits on certain other nutrients and micronutrients (eg. calcium). But I could be here forever writing a book on all of this and I have work to do. Or maybe I should write a sweet, super cool book that everyone will love, get me on Oprah's new network, land me my own show and... Yeah, you're right I should just get back to work.
It's really difficult as a dietitian to know where to start here. So let's just jump right into the numbers... and for those of you who know me, jumping right into the numbers is HIGHLY unusual.
1 gallon of SKIM milk contains approx:
-128 fluid ounces
-1,280 calories
-0 grams fat
-0 grams saturated fat
-560 mg cholesterol
-2,080 mg sodium
-192 grams carbohydrate
-176 grams of sugar
-128 grams of protein
For the fun of it, let's compare to WHOLE milk:
-2,400 calories
-128 grams fat
-80 grams saturated fat
-560 mg cholesterol
-2,080 mg sodium
-192 grams carbohydrate
-176 grams of sugar
-128 grams of protein
These are interesting numbers, obviously. And they should be cause for concern... here's why:
My first thought after running these numbers was "So where else do they plan on getting their nutrition from?"Ok, I lied that was my second thought. My FIRST thought was actually "How in the world could someone stomach that over a period of time, let alone a singe day!"
But let's go to what the research says. The USDA's 2010 Dietary Guidelines recommend the following on a daily basis:
- < 2,300 mg sodium (and < 1,500 for those 51 and over, African Americans, and those with hypertension, diabetes, and chronic kidney disease)
- < 10% of TOTAL calories coming from saturated fat
- < 300 mg of cholesterol
This is not an exhaustive list by any means, but I thought I'd pick these out. So now that we have this information, let's compare the two what do you say?
For the reason that people's calorie needs can vary so widely, I am leaving that part out. So for SKIM milk here's what were looking at (sorry mom, I know I just ended the sentence in a preposition).
-187 % of your recommended cholesterol for the day
-90 % of your recommended sodium for the day for about half the population
-139 % of your recommended sodium for the day for the other half
NOTE: Again, I'm not hating on milk, its AWESOME! But this is just too much and although the sodium seems high in all of this, in normal amounts, it is very minimal. This is especially true because of milk's abundance of sodium-neutralizing POTASSIUM.
For WHOLE milk:
-Well, I'll just say this... Too much fat, WAY too much saturated fat, and just flat out too many calories I dont care who you are.
There are many other things wrong with this "diet". These include busting through your upper limits on certain other nutrients and micronutrients (eg. calcium). But I could be here forever writing a book on all of this and I have work to do. Or maybe I should write a sweet, super cool book that everyone will love, get me on Oprah's new network, land me my own show and... Yeah, you're right I should just get back to work.
Saturday, May 28, 2011
Protein needs for athletes
It is widely recognized that carbohydrates and fats provide the body with energy, but what is protein’s role and how much should we have? From an athlete’s perspective, protein should be thought of as the “repair guy”, rebuilding the muscle that was broken down during exercise. So while carbs and fat provide us with energy, protein provides very little (about 5% just to give you an idea). For Americans ages 18 and above, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. This comes out to being just shy of 0.4 grams per pound. However, countless studies have shown that this is inadequate for athletes and weekend warriors. Depending on the type of exercise that is being performed, protein needs vary. For example, those who are engaged in a strength training program require anywhere from about 1.5-1.8 grams of protein per kilogram body weight (about 0.7-0.8 grams per pound). For a 150 pound person, that is 105-120 grams per day. For endurance athletes such as runners and cyclists, it is recommended that about 1.4-1.7 grams (~0.6-0.75 grams per pound) of protein per kilogram be consumed each day. Again, for a 150 pound individual, this comes out to 90-115 grams. Athletes trying to lose weight should consume about 1.6-1.9 grams per kilogram to preserve muscle mass. These numbers are not exactly dead on (but almost exactly dead on), and are what I recommended to clients.
So we now know the numbers, great. How does that translate into actual food? First of all, great protein choices include lean meats, fish, poultry, eggs, beans, nuts, low-fat dairy products, as well as soy products. Just 1 ounce of meat contains 7 grams of protein and a serving the size of a deck of cards (~3-4 ounces) contains about 25 grams. An 8 oz glass of milk contains 8 grams, a ½ cup of cooked kidney beans has 8 grams, and an ounce of peanuts contains about 7. The average American diet is ample in protein and I rarely see clients who are NOT meeting their protein needs. With that in mind, supplements can be a convenient choice, but are, in most circumstances, not necessary.
Thursday, May 26, 2011
chocolate milk... is there anything it can't do?
Milk as a sports beverage. The first time I heard a professor talk about this while pursuing my degree in Dietetics and Nutrition, Fitness, and Health at Purdue my first thought was, ‘Is this guy serious’? Well evidently my facial expression was simultaneously emulating my thought process because before I knew it, I was being called on to explain my raised eyebrows and wrinkled up nose. I explained that I had never heard of the concept and assumed that everyone drank water or a sports drink when exercising. Turns out I was half right. Do you remember the scene in the movie Anchorman when Will Ferrell is jogging down the sidewalk chugging milk, after which he utters (no pun intended) “Milk was a bad choice.”? You see milk, or more specifically, chocolate milk, is intended to be consumed when the exercise has been completed. Sure water is great during a jog, but if you want to replenish your body with what it needs the most after exercise, milk is the way to go. Now that I am a dietetic intern at the Dairy and Nutrition Council of Indiana, I have gotten a chance to learn more about why milk is a great post exercise beverage. I guess I will start off with the carbohydrate to protein ratio. You see, chocolate milk has the added sugar from the chocolate syrup which increases the carbohydrate content of the milk (strawberry milk does the trick too). Since flavored milk and white milk have the same amount of protein, this means that you get a carbohydrate to protein ratio of about 4:1. So what in the world does that mean? Well research shows that this combination is very effective in putting carbohydrate (energy) back into the muscle while also helping to repair it with the protein. And it doesn’t stop there. Milk also contains B-vitamins that help convert food to energy, electrolytes to help replace what was lost in sweat and breathing, as well as calcium and vitamin D to ensure strong bones. And if that wasn’t enough, it’s natural! How many sports drinks can you name that give you all of that? So the next time you go for a jog or hit the weights at the gym, remember to think before you drink… milk that is… and grab a bottle of chocolate, or strawberry if you prefer. And remember, milk does a body good!
Monday, May 23, 2011
What's in a name
Chicken and Avocado Sandwich, Spinach and Artichoke Dip, Oriental Chicken Salad, Sweet Corn Tamale Cakes, Grilled Chicken Medallions. What do all of these actual menu items at some of America's most popular resaurants have in common? Well they all sound, at the very least, like healthier and lower calorie options, no? I mean, co'mon... chicken, spinach, artichokes, sweet corn. How could one ever go wrong? The all-too-much sad, but true answer is that each of these menu items is AT LEAST 1500 calories!!!
Fried Calamari, Giant Belgian Waffle with Strawberries, Pecans and Cream, Trios Steak Quesadilla Towers, Steak and Fried Shrimp Combo. Nope, I didnt make up any of those names. Again, these are actual menu items. I wont insult your intelligence this time and lead you on another question-laden cruise to my point. All of these items are actually 800 calories or LESS! As a matter of fact, the Trios Steak Quesadilla Towers (sounds like a gut buster right?) come in at a mere 560 calories.
Time for the TAKE HOME MESSAGE: dont trust the name. Get online ahead of time, be prepared and know what you are going to order in advance. Or as my dad would say "Listen to the numbers, not the story."
Fried Calamari, Giant Belgian Waffle with Strawberries, Pecans and Cream, Trios Steak Quesadilla Towers, Steak and Fried Shrimp Combo. Nope, I didnt make up any of those names. Again, these are actual menu items. I wont insult your intelligence this time and lead you on another question-laden cruise to my point. All of these items are actually 800 calories or LESS! As a matter of fact, the Trios Steak Quesadilla Towers (sounds like a gut buster right?) come in at a mere 560 calories.
Time for the TAKE HOME MESSAGE: dont trust the name. Get online ahead of time, be prepared and know what you are going to order in advance. Or as my dad would say "Listen to the numbers, not the story."
Thursday, May 19, 2011
"But wait, I thought that..."
The title of today's post is something I hear all too often. A response that was usually preceded by something I said like "eggs are a great food, yes even the yolk" or "a handful of mixed nuts makes for a great snack." The truth is, 5 or 10 years from now I may be saying the opposite. Why? RESEARCH. Something that I want nothing to do with, but am glad that there are people out there who do it. By research I'm talking about studies, methods, analysis, etc. Like I said, I have zero desire to delve in it, mostly I suppose because I'm not patient enough... or it could be that I just don't like math. Either way, there are those out there who do it for a living and I thank them.
How about the "egg controversy" anyways... first, eggs were ok to eat. Then, only the whites were ok to eat because the yolks contain cholesterol. Well, RESEARCH now shows that the bigger contributor to our cholesterol levels comes from saturated fats (those found in animal meats, coconuts, cheeses, etc.). As a matter of fact, of the dietary cholesterol that we consume, our bodies only actually abosrb about half of it. This isnt to say that we shouldnt restrict our cholesterol intake, because although saturated fat seems to be a bigger culprit, it still has an affect (or is it effect... I can never remember that one). To be exact, aim to consume 300 mg or less of the stuff each day and you'll be kosher. One recent study suggested that the whole egg controversy may have originated from the fact that eggs are often eaten with other foods that are high in saturated fat such as sausage, bacon, and butter. FUN FACT... cholesterol only comes from foods with an animal origin. Another reason to eat more fruits and veggies!
As for the "mixed nuts make a great snack" thing, it's a bit simpler. Nuts are a great source of monounsaturated fats (the ones that are good for the ticker), protein, fiber, and various vitamins and minerals. Problem is that because they are such a great source of healthy fats, they contain a bunch of calories. Gram for gram, in terms of calories, saturated fat and monounsaturated fat are equal... both tipping the scale at a hefty 9 calories per gram. That's opposed to carbohydrates and proteins who ring in at a mere 4 calories per gram. Take home message? Enjoy them... in small amounts (think a small handful). FUN FACT... walnuts contain more omega 3 fatty acids as well as more antioxidants than any other nut. Ah what the heck, one more FUN FACT and then I'll let you get back to acting like you're being productive at work.... Need to get you daily dose of selenium for the day?... eat 1 Brazil nut and your there.
Til next time....
How about the "egg controversy" anyways... first, eggs were ok to eat. Then, only the whites were ok to eat because the yolks contain cholesterol. Well, RESEARCH now shows that the bigger contributor to our cholesterol levels comes from saturated fats (those found in animal meats, coconuts, cheeses, etc.). As a matter of fact, of the dietary cholesterol that we consume, our bodies only actually abosrb about half of it. This isnt to say that we shouldnt restrict our cholesterol intake, because although saturated fat seems to be a bigger culprit, it still has an affect (or is it effect... I can never remember that one). To be exact, aim to consume 300 mg or less of the stuff each day and you'll be kosher. One recent study suggested that the whole egg controversy may have originated from the fact that eggs are often eaten with other foods that are high in saturated fat such as sausage, bacon, and butter. FUN FACT... cholesterol only comes from foods with an animal origin. Another reason to eat more fruits and veggies!
As for the "mixed nuts make a great snack" thing, it's a bit simpler. Nuts are a great source of monounsaturated fats (the ones that are good for the ticker), protein, fiber, and various vitamins and minerals. Problem is that because they are such a great source of healthy fats, they contain a bunch of calories. Gram for gram, in terms of calories, saturated fat and monounsaturated fat are equal... both tipping the scale at a hefty 9 calories per gram. That's opposed to carbohydrates and proteins who ring in at a mere 4 calories per gram. Take home message? Enjoy them... in small amounts (think a small handful). FUN FACT... walnuts contain more omega 3 fatty acids as well as more antioxidants than any other nut. Ah what the heck, one more FUN FACT and then I'll let you get back to acting like you're being productive at work.... Need to get you daily dose of selenium for the day?... eat 1 Brazil nut and your there.
Til next time....
Tuesday, May 17, 2011
Supplements
Ok, as promised I'm finally writing about nutrition today, namely supplements. Because I NEVER get any questions about them. Let's start off with their name, supplements. They are just that. Meant to supplement a hopefully already balanced diet. They DO NOT and CANNOT replace a solid nutritional foundation. Now as many of you reading this know (wait, IS anybody reading this?) I began my career as a dietitian at Lifetime Fitness. And boy do they like their supplements, er money, no wait, supplements, yeah... supplements. Oh, fun fact! Can you guess the NUMBER 1 selling supplement at Lifetime Fitness? I'll give you a second. It's a product called LeanSource. A "weight loss" pill. Go-flipping-figure.
Anyways, part of my job was to educate the personal training staff and members of the gym on the supplements we had on hand. They ranged from your typical protein powders and creatines to green tea and acai berry extracts designed to "enhance your metabolism". FYI, if you want to enhance your metabolism, go for a walk. Now I know it sounds as if my stance towards supplements is a negative one. But the truth is, I take several each day. Supplements CAN be beneficial and MAY help to improve one's health and/or decrease the onset of certain diseases/conditions. But remember, these statements have not been evaluated by the FDA. In fact, the FDA doesnt regulate supplements at ALL. Yep, you heard right. That means that what goes into the stuff is totally up to the manufacturer. The FDA only steps in when things start to "hit the fan". Ever hear of ephedra? Take home message on this one: TAKE AT YOUR OWN RISK.
Geez, I'm sounding pretty negative today... and on my birthday of all days. Ok, let's put a positive spin on this subject. As I said earlier, I take several supplements a day. What are they? 1. Multivitamin 2. Fish oil 3. Glucosamine/Chondroitin Sulfate. The multi is my "insurance policy". The fish oil is a fantastic source of essential fatty acids (essential because the body doesnt produce them and must come from the diet). I dont like fatty fish, in case you were wondering why I dont get it from a food source. And finally, the glucosamine is for my left knee that was ever-so conveniently run over by a 4-wheeler as a kid. And when my running/biking miles begin to add up, the knee acts up. Of course there are countless other supplements on the market. From herbs and oils to topical creams and various root and bark extracts. The industry is booming... no seriously. According to the Council for Responsible Nutrition, the supplement industry is a $26.9 BILLION dollar industry... and growing. And that's just here in the United States! Evidently I got into the wrong side of this business.
Since my blogs seem ramble and then conclude with a general take home message, I'll just go ahead an do it again:
There are countless supplements on the market today. Some of them good, some of them not so good (ie. save your money). But who's to know which is which? Registered Dietitians. Consult one today... which reminds me. My telephone number is 317-721-3161 or you can e-mail me at alec.smith52@gmail.com. Like my little plug there at the end? Hey, how else am I gonna afford my supplements?
Anyways, part of my job was to educate the personal training staff and members of the gym on the supplements we had on hand. They ranged from your typical protein powders and creatines to green tea and acai berry extracts designed to "enhance your metabolism". FYI, if you want to enhance your metabolism, go for a walk. Now I know it sounds as if my stance towards supplements is a negative one. But the truth is, I take several each day. Supplements CAN be beneficial and MAY help to improve one's health and/or decrease the onset of certain diseases/conditions. But remember, these statements have not been evaluated by the FDA. In fact, the FDA doesnt regulate supplements at ALL. Yep, you heard right. That means that what goes into the stuff is totally up to the manufacturer. The FDA only steps in when things start to "hit the fan". Ever hear of ephedra? Take home message on this one: TAKE AT YOUR OWN RISK.
Geez, I'm sounding pretty negative today... and on my birthday of all days. Ok, let's put a positive spin on this subject. As I said earlier, I take several supplements a day. What are they? 1. Multivitamin 2. Fish oil 3. Glucosamine/Chondroitin Sulfate. The multi is my "insurance policy". The fish oil is a fantastic source of essential fatty acids (essential because the body doesnt produce them and must come from the diet). I dont like fatty fish, in case you were wondering why I dont get it from a food source. And finally, the glucosamine is for my left knee that was ever-so conveniently run over by a 4-wheeler as a kid. And when my running/biking miles begin to add up, the knee acts up. Of course there are countless other supplements on the market. From herbs and oils to topical creams and various root and bark extracts. The industry is booming... no seriously. According to the Council for Responsible Nutrition, the supplement industry is a $26.9 BILLION dollar industry... and growing. And that's just here in the United States! Evidently I got into the wrong side of this business.
Since my blogs seem ramble and then conclude with a general take home message, I'll just go ahead an do it again:
There are countless supplements on the market today. Some of them good, some of them not so good (ie. save your money). But who's to know which is which? Registered Dietitians. Consult one today... which reminds me. My telephone number is 317-721-3161 or you can e-mail me at alec.smith52@gmail.com. Like my little plug there at the end? Hey, how else am I gonna afford my supplements?
Monday, May 2, 2011
The Weekend Weenie
I thought of the title of this post while running my miles earlier on a Monday morning. I suppose that for some of you reading this you might expect it to be about links of pig parts being thrown on the flame. This being a nutrition-related blog I suppose I can't blame you. However, it is more of an observation of how we work. By "we" I am speaking of those who hit the pavement and pool in hopes of doing just a little bit better than they did the last time they threw on their spandex-like race suits. And let me tell you there is nothing left to the imagination with those things either... for better or worse. But that's off topic. I'd like to discuss the so-called "weekend warrior". You know them. They go to bed early on a Friday night to wake and exercise for an extended period of time. They are the ones who are careening past your house right around the time you are working on cup o' joe number 2. You see, you missed the first pass by your house because you were sleeping. That's right, they're done. Just completed a 60 miler (on a bike of course, unless you live next to Dean Karnazes). Now I'm an avid exerciser... havent always been one, but I'm clearly hooked now and have been for many years. I understand where these folks are coming from. Work all week in a job that may or may not be satisfying, the tension building since their last endeavor. But herein lies the issue. You see as I was on my morning run on this Monday, I noticed something. Now I'll admit I wasnt treking for 15, but a mere 5. The weather wasnt ideal (light mist, overcast, and about 45 F). Still, however, I noticed that I did not pass one other soul during my run. Had I been running on a Saturday (regardless of the weather) I'd have passed too many to count. Ok, I know what you're thinking. "But Alec, it was a Monday morning, people were at work." I'm not denying that entreprenuership has it's benefits... but I'll bet all those weekend warriors arent writing a blog for their clients and potential clients at 8:17 on a Monday night either. No give without the take, man. My arguement, have you stayed with my soapbox ramble this long anyways, is that you dont need the weekend to be fit. I am an admitingly (did I even spell that right?) weekend weenie. This is not to say that I dont work out on the weekends, but I tend to scale it back... sometimes taking Saturdays and/or Sundays as rest days. I personally like to spend that time with my friends and family... the truly important things in life. Are long runs/rides/swims/weight training sessions/ etc important? I'm certainly not saying that they arent. But what is most important is doing something that you enjoy on a regular basis. I could go all into the health benefits/risks of this, but thats for another time. Moral of the story: Do what you enjoy on a moderate basis and remember what's important. Oh, and don't forget about your nutrition either :)
Monday, April 18, 2011
This is new
Ok, so I'm told that social networking is a great way to bulid a client base, connect with other like-minded people, and spread the word about proper nutrition. These are all great things, but what I'm most excited about is that it's FREE! For the first time in this whole starting my own business thing, I've found something that doesnt cost me anything (minus the internet usage). I enjoy writing, so this should be fun. I'll do my best to keep this updated as frequently as possible. For those of you who will follow this, I hope you enjoy it and learn a little something along the way. More to come soon...
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