A few weeks ago I posted an article about SUGAR. I have been telling people for years that “BIG SUGAR” is a lot like “BIG TOBACCO”. The SUGAR pushers have been actively involved in a disinformation campaign for years. If my last sugar article didn’t convince you, check out this recent article in the New York Times:
As far as I am concerned nutrition is the foundation of health. After years as a trainer and coach, I have seen that people consistently struggle with dialing in their nutrition more than any other factor of health and fitness. With this in mind, I offer a few simple strategies that may help you get this often challenging aspect of your personal health and fitness routine, under control.
FIRST: The hard facts!
- There is no supplement to increase personal discipline!
- You can’t out work a bad eating plan!
- Quality Nutrition controls hormonal response (a calorie is not always calorie)
– Insulin – triggers fat storage (too much sugar)
– Glucagon – triggers fat burning (favoring protein dominant meals)
Don’t make excuses…
– “Everything in moderation”, is a set up for failure!
– Learn to eat High-Quality food year-round, (without gorging!)
– Take some responsibility for your actions!
Nutritional Strategies for long term success!
- Control Quality -1 week.
– First control Quality.
– This alone may help control frequency and quantity.
- Control Frequency -1 week.
– With controlled quality, frequency is easier to control.
– It also controls energy levels and insulin response.
- Control Quantity -1-week.
– By this time – the quantities of food are naturally smaller.
– More nutrient dense and thermic foods.
- Start eating more High-Quality foods. If it is in a box, bag, or can, and has a label don’t eat it. Strive for Free-Range Organic Meats. Raw, Organic, full-fat dairy. Chicken and eggs from Free-Range chickens. Local fresh fruits and vegetables (try the Farmer’s Market).
- You will burn calories breaking down whole foods – as much as 300 additional calories per day (i.e. the Thermic Effect of food).
- Processed foods should be avoided.
- Eat 3 & 2 (3 meals and 2 snacks every day). DO NOT SKIP MEALS.*
- *If ONLY CRAP is available – Use this as an unexpected time to fast.
- Remember, sometimes it’s okay to be hungry.
- You have to feed the person you want to be, not the person you are right now!
- By now – your stomach has shrunk a bit and you are eating less anyway!!
- When you’re full – stop eating.
- Eat slow to give your blood sugar time to go up a little and signal you that you are full; you’ll eat less.
- Feed your ideal bodyweight and add a 0. If you want to weigh 130 lbs. eat 1300 calories over 5-6 meals!!
- Don’t miss exercise sessions. You don’t miss emails, texts, phone calls, and FACEBOOK, don’t miss your exercise!
– Have healthy snacks ready everywhere!
- Keep non-perishable foods around, and carry a small cooler!
– Nuts & seeds (walnuts. Almonds, Brazil nuts)
– Hard-boiled eggs, String Cheese
– Apples, Celery stalks
- You’ll eat less!
– Have a healthy Protein Snack before you go food shopping!
– Have a healthy Protein Snack before you go to a party!
- Don’t buy junk food.
– If it does not belong in your stomach it does not belong in your House / kitchen!
Well…there you have it. some simple strategies to aid you on your personal quest for lifelong health and fitness. Remember, nutrition is the foundation of health. Take the ideas I have outlined above and put them into practice today!
PAU for NOW
Filed under: Coach's Corner, Nutrition | Tagged: Balanced Nutrition, Body Fat, fat burning, Healthy Diet, Macro-nutrients, Nutritional Strategies, Personal Eating Plan, Total Wellness | Leave a comment »
For many years I have been recommending effort based training systems which are built around Brief, Intense, Infrequent training sessions. This style of training has proven itself to be safe, efficient, and effective. Although this style of training has been around for at least 40 years, it is still somehow not always embraced by the mainstream. Some coaches like to claim that athletes do not use this style of training. This is totally false as approximately 50% of the NFL trains using this style of training as well as numerous other professional and college programs, and even Olympic athletes. Click the link below to see some examples of teams that utilize this style of training:
Research showing the benefits of this style of training has also been around for years. Just recently some interesting studies have been released showing the positive results of various effort based training systems. Click the links below to see some current research on this topic:
If you search through my archives you will find hundreds of articles explaining how to design and implement effort based training programs for yourself and others. You will also find many examples of ready made workout plans. Copy a few of them and insert them into your training regimen for a nice change of pace.
Here is a video showing one example of a challenging, total-body effort based workout:
Finally…Based on current research here is a list of seven straightforward guidelines which have been shown to work. These recommendations make sense for just about everyone.
(Parenthetical comments are clarifications.)
1) Select one or two free weight or machine exercises for each muscle group. (Exercises may be changed from time to time.)
2) Lifting duration should be consistent with good form throughout each repetition. (Not too slow or too fast)
3) Range of repetitions can be from 3 to 20, which may vary from exercise to exercise or workout to workout.
4) Strive to do as many perfect reps as possible with the weight selected, stopping only when it becomes difficult to maintain good form. (Continue each set until volitional fatigue. for optimal strength gains.)
5) Do one set of each exercise. (There is very little evidence to suggest that multiple sets of each exercise are superior to a single set for strength gains.)
6) Rest long enough between exercises to allow proper form for each exercise. (Don’t rush or rest longer than necessary.)
7) Train each muscle group 1 to 2 times a week, depending on individual recuperation and response.
Remember it’s not the quantity, but the quality of your training that boosts your results.
PAU for NOW
A common question that comes up with coaches and athletes is how do I make sure my strength and conditioning program is “sports specific”? There are only three things you need to think about improving.
- Force enhancement via strength training
- Energy system improvement via sport-related conditioning runs or drills
- Skill improvement via sport-specific skill training
The development of muscular strength is the general progression of increasing the muscle’s ability to produce force. Sports skill development, on the other hand, is the specific learning of how to best coordinate and apply these forces.
In other words, strength is a non-specific adaptation developed in the weight room whereas sports skills are a specific adaptation developed through guided practice on “the field”.* As a result, a powerful athlete is developed physically in the weight room, which by a separate process is developed mechanically on “the field”.*
Unless you are competing as a power-lifter, Olympic style weight lifter etc, anything you do in the weight room will have zero direct transfer to what you are doing on “the field” of play.*
With the above in mind, here is a simple formula to keep your training on the right track.
Key points to remember too S.P.I.C.E. things up
1. Strength train in order to reduce injury, and resist fatigue in the safest method possible.
2. Practice your skills
3. Improve flexibility- perform a proper stretching routine to increase range of motion around a joint
4. Condition the energy systems used to play your sport (running intervals, cardiovascular exercises and speed training)
5. Eat nutritious foods and drink plenty of water to ensure the body has the proper amount of nutrients in order to grow stronger.
These five basic concepts will go a long way in keeping your training simple, safe, and focused on success.
PAU for NOW
TAKU’s NOTE: *(“The field” implies any athletic playing space the wrestling mat, tennis court, Fighting cage, boxing ring etc.)
Ever wonder why, when, and where to buy organic?
Synthetic pesticides are toxic and can attack our central nervous system. Studies have shown an even higher risk for pregnant women and children as pesticides can interfere with growth and development. According to the Environmental Protection Agency (EPA), 60 percent of herbicides, 90 percent of fungicides and 30 percent of insecticides are known to be carcinogenic (capable of causing cancer).
In October 2006, the Environmental Working Group published a list of the “Dirty Dozen” or worst offenders when it comes to levels of pesticides detected. The list is based on studies conducted by the FDA and USDA from 2000-2004.
Produce with the HIGHEST level of contamination from pesticides include:
- Sweet Bell Peppers
- Grapes (imported)
Produce with LOWEST level of contamination from pesticides include:
- Sweet Corn (frozen)
- Sweet Peas (frozen)
- Kiwi Fruit
Tips for buying produce:
- Shop Local Farmers Markets: Support your local farmers. Talk with them. Many times the farmer is not able to pay the hefty fee for the “USDA Organic” stamp of approval. Often times the farm follows organic (and sometimes better than organic) standards but is not able to label it as such.
- Buy in Season: Again, by shopping the farmers market’s, you will only be able to buy in season. Buying in season ensures you get the maximum nutritional value out of your food, as it has not been sitting around or preserved. It will taste better too!
- Join a CSA (Community Supported Agriculture): There are many farms who will provide you fresh, local, seasonal produce delivered to your door or your neighborhood. Some farms even provide eggs from pasture-raised chickens. Not only are you supporting your local farmer, but you are also guaranteed to get great quality, freshly picked, seasonal produce at an inexpensive price.
- Read labels: If you shop in a supermarket, read the sticker or produce sign to see where the produce is coming from. Ask the produce manager. Chances are organic produce grown half way around the world will not only taste poor, but not provide the nutritional content you need either. Fruits and vegetables lose nutritional value the longer they sit around from their original harvest date.
This article comes courtesy of: Kristin Hoppe, Certified Natural Chef.