Wow . . . it has been a while since my last post. Sorry . . . had a small little thing to participate in (I GOT MARRIED!) and the holiday season is flying by. So now I am back and thought this would make a good tip sheet to help with your meal planning.
With the help of Tony Horton and in no particular order, yet all very important:
Processed sugars: White sugar, high fructose corn syrup, sucrose, or pretty much any kind of sugar that came from a factory instead of a piece of fruit. Processed sugar negatively affects your metabolism, your insulin response, even your mood—and all for totally empty calories. Cutting sugar out of your diet means you're going to have to read some labels, because it is by far the most common food additive in the U.S.
AND - once you cut this junk out of your diet your taste buds will reward you with the added benefit of actually enjoying the natural sweetness of things like fruits.
Alcohol: Calories that are as empty as sugar, and at 7 calories a gram, booze can really pack it on. Alcohol also dehydrates your body, which compromises muscle growth. Plus it slows your metabolism, so you burn fewer calories. In short, drinking gives you less muscle and more fat—you're just undoing everything you're trying to achieve with your workout. * Now with the holidays here it can be very easy to add hundreds of calories just with the holiday cocktails. If you feel you must indulge, try your best to select low-cal mixers to go along with that alcohol, and drink plenty of water in between those drinks!
Caffeine: As much as we rely on this potent energy booster it comes at a cost. It increases cortisol levels in your body, which inhibits lean muscle growth. Plus, it can negatively affect your sleep patterns. The bottom line is that if you exercise regularly, eat healthy and get enough sleep, your "need" for caffeine will diminish. It won't happen overnight so you need to put some effort in - but well worth it.
Gluten: Trust me on this one - you do not need this in your diet! Gluten is a grain-derived protein found in lots of different foods, mostly wheat, rye, and barley products. Back in the day it was also used as glue. Remember those school projects where you used flour water and paper? Hello! might as well have a few spoons of Elmer's glue. Just about the same thing . . .
Even if you're not one of the millions who are sensitive or allergic to gluten, you'll be operating a much cleaner machine if you cut it out of your diet. There are plenty of other healthier gluten-free alternatives, like millet, amaranth, quinoa, and oats.
Animal products: Although I have nothing against those who choose to not eat anything that has a face, however I love my meat! But, as with anything else you can find in the store, you must be careful where your animal products come from. It used to be that you could find some decent lean meat sources, but in the last few decades, the hormones, antibiotics, and chemicals that have been used to process meat and fish make them pretty worthless as a source of protein. So, put the effort in to find organic meats and products. This means no hormones, antibiotics and chemicals were used in the feeding, treating or processing of the animal.
Processed foods: Know what you are eating! Look in your freezer, fridge or pantry and star pulling out all the packaged processed food. Now read the labels - if there are words that are hard to pronounce or you do not know what they mean, do you really want to put them in your body? Plus, much of the processed dinners out there use a lot of additives for flavor or preservation. They are just empty calories that do much more harm than good.
Well I hope these tips help you get on track for a healthier eating lifestyle . . . .
Friday, December 3, 2010
Wednesday, October 6, 2010
WARNING! Side Effects May Include . . .
Wouldn't it be great if food comercials and ads had to include a warning like prescription drug ads? Seriously, it would be such an eye-opener to so many people who may just be unaware of what really is out there in terms of food. Now I am not saying every single food item being advertised is bad for you. At the same time, in my opinion many are, but don't you think we the "consumer" deserves to know before we make a purchase? That way as a more informed shopper you can make a purchase based on not only whether it is on sale/has a fancy package/easy to make/fill-in the blank but also based on whether it is good for you or not. Of course you can always look the other way if that makes things easier for you. Out of sight - out of mind . . . as long as the kids are happy . . .
So here is my take on what food advertising should include:
WARNING! Consumption of this food item may cause
Your waistline to expand
Addiction to sugar
Spike in insulin
Crashing on the couch one hour after eating
Side effects may include:
High risk for diabetes
Dehydration due to high levels of sodium
Increased cravings for sugar, bad fats and chemicals
Clothes to shrink
Hormonal imbalance
WARNING!:
Our "Cage-free" chickens fed all vegetable diet acually means that we have them all squeezed into a building with no access to the outdoors and feed them mostly corn!
The soy you are eating is a genetically modified organism due to the fact that we have messed with it's genetic makeup so that we can spray high doses of pesticides on the soy crop without killing it. Please enjoy . . .
The only way we could reduce the calories per serving was to reduce the size of food item. The cookies are smaller but there are more servings per bag. Were not worried, we know you will eat them all anyway!
Fat Free means we either added more sugar and/or chemicals to make it taste better. Can also mean more calories per serving! (Thanks for playing . . .)
Although your meal does include chicken, Chicken Beaks & Feathers does not make for a good menu name
"All Natural Ingredients" can mean soooo many things . . .
Now I can come up with more but hopefully you get the point. You can take the time to learn about the foods you are eating (or should eat) or you can look the other way. You may thing it is ok but your body thinks otherwise.
So here is my take on what food advertising should include:
WARNING! Consumption of this food item may cause
Your waistline to expand
Addiction to sugar
Spike in insulin
Crashing on the couch one hour after eating
Side effects may include:
High risk for diabetes
Dehydration due to high levels of sodium
Increased cravings for sugar, bad fats and chemicals
Clothes to shrink
Hormonal imbalance
WARNING!:
Our "Cage-free" chickens fed all vegetable diet acually means that we have them all squeezed into a building with no access to the outdoors and feed them mostly corn!
The soy you are eating is a genetically modified organism due to the fact that we have messed with it's genetic makeup so that we can spray high doses of pesticides on the soy crop without killing it. Please enjoy . . .
The only way we could reduce the calories per serving was to reduce the size of food item. The cookies are smaller but there are more servings per bag. Were not worried, we know you will eat them all anyway!
Fat Free means we either added more sugar and/or chemicals to make it taste better. Can also mean more calories per serving! (Thanks for playing . . .)
Although your meal does include chicken, Chicken Beaks & Feathers does not make for a good menu name
"All Natural Ingredients" can mean soooo many things . . .
Now I can come up with more but hopefully you get the point. You can take the time to learn about the foods you are eating (or should eat) or you can look the other way. You may thing it is ok but your body thinks otherwise.
Monday, September 27, 2010
The Magic In Shakeology
Well first off, there is no "magic" in Shakeology. Just very good high quality ingredients that gives you a lot of the nutrition you need. There is no magic pill, special switch or fancy dance. You have to eat quality nutrition to get it in your body. Whether you want to buy it, make it, cook it, bake it, mix it or shake it is up to you. So I guess that if there was "magic" in Shakeology it would be that all the stuff you need for a very nutritious meal is found in this drink. Just mix it up to your liking and drink it. Pretty simple and easy to do.
So what is all the good stuff in Shakeology? Well let's take a look at some of the ingredients.
Goji berry - Goji berries contain 18 amino acids and are one of the richest sources of cartenoids of all known foods. Not only does goji berry improve eyesight, fertility and circulation but it supports your immune system and promotes a long life!
Chia seed - Coined as the Aztec running food, Chia seeds enhance stamina, endurance and help you stay hydrated. The seeds help you lose weight for 2 reasons. 1st, they are so filling that you will eat less. 2nd, they form into a gel and cleanse the old "junk" in you.
Quinoa - It was once called "the gold of the Incas" for increasing the stamina of Incan warriors. The protein this seed supplies has all nine essential amino acids. These proteins are required by the body as building blocks for muscle. Quinoa is a good source of dietary fiber (to help ease elimination).
Acai Berry - Acai berries are amongst the healthiest fruits on Earth. They're packed with antioxidants, healthy omega fats, protein & fiber. They have a fatty acid ratio similar to olive oil.
Kamut Grass - Coined nature's most powerful detoxifier, Kamut grass cleanses the blood and detoxifies our cells to restore health and vitality. It's pretty powerful stuff!
Ashwagandha powder - An adaptogen herb for the mind that promotes clarity. Betterments include: improving mental acuity, learning and memory while also alleviating anxiety and depression.
Wheat grass - High in calcium, magnesium and potassium. Studies have shown it to have cleansing, detoxifying and healing effects on your body. Recommended as a way to stimulate metabolism, wheat grass can be helpful in correcting obesity and indigestion.
flax seed meal - Flaxseeds' omega-3 fats are a good source of fiber that can help lower cholesterol levels, aid in digestion and help stabilize blood sugar levels. Also, its combination of healthy fat and high fiber content make it great for weight loss!
Sacha Inchi - It has the highest concentration of omega 3 of any food on the planet and promotes a balance between omega 3 and 6 so your metabolism can work perfectly. Naturally rich in protein, good fats and fiber, Sacha Inchi acts as a strong natural appetite control and creates benefits you can feel right away!
Amaranth - Not only is Amaranth a great source of vitamins and amino acids, but it's also high in protein, fiber and helps to boost your immune system.
Blue green algae - This power packed nutrient can help to increase energy, improve memory, increase mental clarity, improve digestion, control cravings, heighten immune function, help relieve fatigue, PMS, anxiety and depression. It's even recently been called a cure for ADD!
So there you have it. Is it all the ingredients? No. However it gives you an idea of how nutrient dense Shakeology is. Now some of you may be thinking that you can get these ingredients with other foods. Of course. Just remember that because you see an ingredient in a food item you eat does not necessarily mean it is of high quality. When analysing ingredients take into consideration where they are obtained and how they are processed. With Shakeology, many of the ingredients are obtained outside the U.S. in remote areas where the soils have not been depleted of nutrients. These ingredients are also processed based on the individual food so that no nutritional value is lost.
Now the best way to get your nutrition is to eat quality healthy foods. For most of us this can be a challenge. Not only are some of these ingredients hard to find (in high quality) how many of us actually have time to prepare and eat all of this on a regular basis? Also, do you really want to buy a bunch of pills to get all the individual benefits that Shakeology gives you in one drink? Things like prebiotics, digestive enzymes and antioxidants.
Shakeology is a very good meal replacement and/or nutritional drink that is easy to mix and take. With only 140 nutrient packed calories you have the flexibility to even add extra ingredients and turn it into your favorite drink of the day. (Personally I love mixing mine with almond milk and almond butter.) Is it for everyone? probably not but it should be! I guarantee you that unless you are making multiple nutritionally balanced full meals every day you are not getting all the nutrition your body needs. No matter what other "supplements" you are taking.
The bonus? Shakeology is less than a fancy cup of coffee at Starbucks and much less than a meal at a fast food place.
So give it a try . . . your body will love you for it!
Try Shakeology
So what is all the good stuff in Shakeology? Well let's take a look at some of the ingredients.
Goji berry - Goji berries contain 18 amino acids and are one of the richest sources of cartenoids of all known foods. Not only does goji berry improve eyesight, fertility and circulation but it supports your immune system and promotes a long life!
Chia seed - Coined as the Aztec running food, Chia seeds enhance stamina, endurance and help you stay hydrated. The seeds help you lose weight for 2 reasons. 1st, they are so filling that you will eat less. 2nd, they form into a gel and cleanse the old "junk" in you.
Quinoa - It was once called "the gold of the Incas" for increasing the stamina of Incan warriors. The protein this seed supplies has all nine essential amino acids. These proteins are required by the body as building blocks for muscle. Quinoa is a good source of dietary fiber (to help ease elimination).
Acai Berry - Acai berries are amongst the healthiest fruits on Earth. They're packed with antioxidants, healthy omega fats, protein & fiber. They have a fatty acid ratio similar to olive oil.
Kamut Grass - Coined nature's most powerful detoxifier, Kamut grass cleanses the blood and detoxifies our cells to restore health and vitality. It's pretty powerful stuff!
Ashwagandha powder - An adaptogen herb for the mind that promotes clarity. Betterments include: improving mental acuity, learning and memory while also alleviating anxiety and depression.
Wheat grass - High in calcium, magnesium and potassium. Studies have shown it to have cleansing, detoxifying and healing effects on your body. Recommended as a way to stimulate metabolism, wheat grass can be helpful in correcting obesity and indigestion.
flax seed meal - Flaxseeds' omega-3 fats are a good source of fiber that can help lower cholesterol levels, aid in digestion and help stabilize blood sugar levels. Also, its combination of healthy fat and high fiber content make it great for weight loss!
Sacha Inchi - It has the highest concentration of omega 3 of any food on the planet and promotes a balance between omega 3 and 6 so your metabolism can work perfectly. Naturally rich in protein, good fats and fiber, Sacha Inchi acts as a strong natural appetite control and creates benefits you can feel right away!
Amaranth - Not only is Amaranth a great source of vitamins and amino acids, but it's also high in protein, fiber and helps to boost your immune system.
Blue green algae - This power packed nutrient can help to increase energy, improve memory, increase mental clarity, improve digestion, control cravings, heighten immune function, help relieve fatigue, PMS, anxiety and depression. It's even recently been called a cure for ADD!
So there you have it. Is it all the ingredients? No. However it gives you an idea of how nutrient dense Shakeology is. Now some of you may be thinking that you can get these ingredients with other foods. Of course. Just remember that because you see an ingredient in a food item you eat does not necessarily mean it is of high quality. When analysing ingredients take into consideration where they are obtained and how they are processed. With Shakeology, many of the ingredients are obtained outside the U.S. in remote areas where the soils have not been depleted of nutrients. These ingredients are also processed based on the individual food so that no nutritional value is lost.
Now the best way to get your nutrition is to eat quality healthy foods. For most of us this can be a challenge. Not only are some of these ingredients hard to find (in high quality) how many of us actually have time to prepare and eat all of this on a regular basis? Also, do you really want to buy a bunch of pills to get all the individual benefits that Shakeology gives you in one drink? Things like prebiotics, digestive enzymes and antioxidants.
Shakeology is a very good meal replacement and/or nutritional drink that is easy to mix and take. With only 140 nutrient packed calories you have the flexibility to even add extra ingredients and turn it into your favorite drink of the day. (Personally I love mixing mine with almond milk and almond butter.) Is it for everyone? probably not but it should be! I guarantee you that unless you are making multiple nutritionally balanced full meals every day you are not getting all the nutrition your body needs. No matter what other "supplements" you are taking.
The bonus? Shakeology is less than a fancy cup of coffee at Starbucks and much less than a meal at a fast food place.
So give it a try . . . your body will love you for it!
Try Shakeology
Thursday, September 16, 2010
An extra scoop here . . . another bite there . . . it all adds up!
This post is to build on my last one where I showed you how to find out your "recommended" daily caloric need. Now that you have your magic number (You did read the post, clicked on the link and entered your info right?) let's see how we can all manage to come close to it on a regular basis.
The best way to manage your caloric intake is to keep track of everything you are eating. In my opinion the most efficient and easiest way to do this is to use an online food tracker program. There are many out there to choose from. Just Google "Calorie Tracking" and a bunch will come up. Many of them will have a free version and this will be good enough to keep track of calories. I use the one from Daily Burn ( http://www.dailyburn.com/ ).
It also has an iPhone app and food label scanner app so I went with it and have no complaints. You can also share recipes which is a nice option but I never used that feature. Other programs offer this too. The bottom line is to find the one you like and will want to use.
In order to use any type of food tracking you need to also understand portions. This was a BIG eye opener for me when I first started. I thought a portion of pasta meant fill the bowl! Learning portion sizes will be a big step in managing your calories. So what do you need? Must haves are a digital scale, measuring cups and spoons. (2 tablespoons of almond butter are NOT as big as I thought!)
The next step will be more of a challenge but well worth the effort. In order to get a good grasp on the food you are eating on a regular basis you need to track your daily food consumption for at least 2 weeks. Longer would be better but this will start showing you some patterns and possibly some red flags. I know, this will be a pain. Just suck it up and do it! I will guarantee that if you have not done this before, something that you eat on a regular basis is going to be way off in reference to portions.
Another thing to know up front - you need to break down your "meal" into individual foods. If you make your meals from scratch this means entering every ingredient. How many slices of bread, how much meat did you use for that sandwich. Did you add cheese? What kind and how much. Made a stew in the crockpot? How many potatoes and what size, what type of meat and how much. I think you get the point. Now this is where I probably lost a lot of you. As you go running out of the room (or clicking off this blog) screaming you have no time for this, stop! I know this is a pain. I did it and for a lot longer than 2 weeks! However, I do not need to do this on a daily basis anymore. During that "period of time" I learned a lot about portions, macronutrient ratios and calories. Enough that much of this comes second nature now. From time to time I will check my eating habits to see where I fall but that is it. Was it worth the effort? Yes! (BTW: Not only Did I enter all my food info I did it for my fiance Robin too!) As a side note - another feature with Daily Burn is that you can create a "meal" and it saves all the information. So, I created a bunch of different meals that we eat on a regular basis and then when it comes time to enter that info I just click on the meal instead of every ingredient. Makes things much easier. Also, by now there are so many foods entered into these programs by other people, much if not all of what you eat will be in there. All you have to do is find it and click.
OK, if you are still with me here are some tips that might help you during your "training" period.
1 gram of carbohydrates = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
You must include everything that goes in your mouth. This includes that piece of brownie or cookie you snuck out of the kitchen along with the alcohol you drank.
Not only keep track of your calories but look at the macronutrient ratios (protein/carbs/fat). You should also have a goal as to what they should be. A lot will depend on your activity level. Unless you are training very hard (marathon/triathlete/competition) you should keep your carbs to around 25%-35% for the day. which means your ratios could look something like this: 45/30/25 where 45% of your calories are protein, 30% carbs and 25% (good) fats. This is a general ratio for someone wanting to loose body fat and gain some muscle definition. Remember everyone has a different metabolism and different goals.
So I have presented some tools for you to use. Feel like doing a little remodeling? If you already have done this then good for you. Even if you are at what is considered a "healthy" weight, it would benefit you to go through this experience if you haven't already. If you need to do this and you just think it is too much work, then you just don't care. Because if you did care and you do need to make some changes, you need to put in some effort. If you can't muster up the will to do this for even just a few days, then I am sure you won't change any of your eating habits either . . .
To those that have the will to change, I hope this helps.
The best way to manage your caloric intake is to keep track of everything you are eating. In my opinion the most efficient and easiest way to do this is to use an online food tracker program. There are many out there to choose from. Just Google "Calorie Tracking" and a bunch will come up. Many of them will have a free version and this will be good enough to keep track of calories. I use the one from Daily Burn ( http://www.dailyburn.com/ ).
It also has an iPhone app and food label scanner app so I went with it and have no complaints. You can also share recipes which is a nice option but I never used that feature. Other programs offer this too. The bottom line is to find the one you like and will want to use.
In order to use any type of food tracking you need to also understand portions. This was a BIG eye opener for me when I first started. I thought a portion of pasta meant fill the bowl! Learning portion sizes will be a big step in managing your calories. So what do you need? Must haves are a digital scale, measuring cups and spoons. (2 tablespoons of almond butter are NOT as big as I thought!)
The next step will be more of a challenge but well worth the effort. In order to get a good grasp on the food you are eating on a regular basis you need to track your daily food consumption for at least 2 weeks. Longer would be better but this will start showing you some patterns and possibly some red flags. I know, this will be a pain. Just suck it up and do it! I will guarantee that if you have not done this before, something that you eat on a regular basis is going to be way off in reference to portions.
Another thing to know up front - you need to break down your "meal" into individual foods. If you make your meals from scratch this means entering every ingredient. How many slices of bread, how much meat did you use for that sandwich. Did you add cheese? What kind and how much. Made a stew in the crockpot? How many potatoes and what size, what type of meat and how much. I think you get the point. Now this is where I probably lost a lot of you. As you go running out of the room (or clicking off this blog) screaming you have no time for this, stop! I know this is a pain. I did it and for a lot longer than 2 weeks! However, I do not need to do this on a daily basis anymore. During that "period of time" I learned a lot about portions, macronutrient ratios and calories. Enough that much of this comes second nature now. From time to time I will check my eating habits to see where I fall but that is it. Was it worth the effort? Yes! (BTW: Not only Did I enter all my food info I did it for my fiance Robin too!) As a side note - another feature with Daily Burn is that you can create a "meal" and it saves all the information. So, I created a bunch of different meals that we eat on a regular basis and then when it comes time to enter that info I just click on the meal instead of every ingredient. Makes things much easier. Also, by now there are so many foods entered into these programs by other people, much if not all of what you eat will be in there. All you have to do is find it and click.
OK, if you are still with me here are some tips that might help you during your "training" period.
1 gram of carbohydrates = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
You must include everything that goes in your mouth. This includes that piece of brownie or cookie you snuck out of the kitchen along with the alcohol you drank.
Not only keep track of your calories but look at the macronutrient ratios (protein/carbs/fat). You should also have a goal as to what they should be. A lot will depend on your activity level. Unless you are training very hard (marathon/triathlete/competition) you should keep your carbs to around 25%-35% for the day. which means your ratios could look something like this: 45/30/25 where 45% of your calories are protein, 30% carbs and 25% (good) fats. This is a general ratio for someone wanting to loose body fat and gain some muscle definition. Remember everyone has a different metabolism and different goals.
So I have presented some tools for you to use. Feel like doing a little remodeling? If you already have done this then good for you. Even if you are at what is considered a "healthy" weight, it would benefit you to go through this experience if you haven't already. If you need to do this and you just think it is too much work, then you just don't care. Because if you did care and you do need to make some changes, you need to put in some effort. If you can't muster up the will to do this for even just a few days, then I am sure you won't change any of your eating habits either . . .
To those that have the will to change, I hope this helps.
Wednesday, September 15, 2010
Quick! How many calories should you eat a day? (tic toc tic toc . . .)
If your answer is "Huh, what's a calorie?" then we are in trouble. For everyone else I am sure you know that calories, in the end, are what ultimately determines the success of any weight loss program. Now I am not saying that every single one of you who reads this needs to lose a few pounds. However, it is not a bad idea for everyone, fit, unfit or somewhere in between to have a good idea as to where they need to be with their daily caloric intake. Not only is it important to know this information, it is of equal importance to know how much and what kind of food is needed to manage your calories on a regular basis.
For those new to this there will be a learning curve along with some effort on your part. As time progresses much of this will become second nature and your brain will have this all figured out for you before you even reach for that 2nd cookie.
For the purpose of this post, a calorie is a food calorie. Which is a form of energy that is created through cellular respiration. When a piece of food is digested it reacts with the oxygen in living cells and gives off energy. Some guys in lab coats locked down in a basement somewhere figured out how many calories are in each of the different foods we eat. So if one of those guys ever escapes and you see him, give him a hug and say thanks. Bottom line - look at a calorie as energy. Simple right? Well my physiology teacher back in college would disagree. So if you want to learn more that's up to you . . .
While we are at it let's get this out of the way. For the purpose of this post let me also ask that you just keep it simple with the process. You eat calories (food) for energy. If you eat too much food and create more energy than you can use (burn), it can get stored as fat. There is a lot more to this process but that is not the intent of this post. If it is important for you to learn it all then please do the research.
So here we are - fit and at a desired weight or less than and needing to change. It all works the same. The first thing is to find out what amount of calories will you (and your body) function in a healthy way. Ideally the best way to find this out is to learn to listen to your body and observe. The more in-tune you are to this the easier it is to know what you need and when. This not only applies to calories but to macronutrient ratios too.
But, if you are just starting on your fitness journey you and your body might not be communicating in the same language. This is when certain formulas come in handy to give you a starting point for your caloric intake. Basically you plug in some information and it spits out a number for you. Just remember that this formula is just a general guideline and is not written specifically for your metabolism. Ultimately that is what it comes down to, your metabolism and how it functions.
Here is one formula that you can use but feel free to search out more. They all basically use the same info anyway . . .
This formula will give you your RMR or Resting Metabolic Rate. This is the amount of calories you would need if you were to do nothing but rest for 24 hours.
RMR Calc (click on BMR & RMR Calculator)
Now very few of us are dedicated "resters" so that means we are active during the day. You need to take this into consideration. Your level of activity actually has an assigned number that you need to multiply with your RMR. The calculator I used above will actually do this for you and give you your numbers for each level of activity. * Just look below your RMR results
So there you have it. You now know your RMR and how many calories you need at different activity levels to "maintain" your current weight. Please remember this is just a general formula and everyone's metabolism is different. But for those that are new to this it is a first step. Now start listening to your body and let it tell you what you really need!
Oh yeah, obviously if you want to lose or add weight you just reduce or add calories to your daily meal planning. I strongly recommend that you do not reduce your caloric intake more than 500 calories from your "formulated' Caloric number. Eliminating too many calories at once will slow your metabolism down and you will have a reverse effect and end up either not losing any weight or even gaining some.
Finally remember this - a good calorie and a bad calorie are still calories. What you put in your mouth will all total up at the end of the day. Make wise healthy food choices. Give value to the food you eat not just a calorie number . . .
Coming soon . . . Part II How to know how much your eating - track your calories
Friday, September 10, 2010
Get The Lead Out! (And I don't Mean Zeppelin)
Just a quick follow up to my last post. You never know what you are drinking. Sometimes flashy advertising and warehouse pricing does not equal quality.
Check out this video and you decide:
Now I do want to point out that I am a firm believer in getting the correct amount of protein on a daily basis. Generally this means between 0.75 grams to 1.0 grams of good protein per pound of lean body mass. Of course try to get all your nutritional needs from good natural (organic is best) food sources first. But, with protein it can be difficult and protein powders are an option.
Just know what you are drinking . . .
Thursday, September 9, 2010
Cheers! (clink) Here is to your protein drink . . . I mean recovery drink . . . ummm I mean . . .??????
Yeah, it can get a little confusing! What's that in your hand? Is it your protein drink, recovery drink, meal replacement drink, "hair of the dog" drink (just had to add that one) or is it the I-Don't-Know-Anymore drink but it sure is sweet and I'm really buzz'n right now?
There sure are a lot of different drinks that claim different things. Are YOU sure you are drinking the right one? With so much variety now you can really get your head spinning if you do not fully understand YOUR needs, and the TYPE of product you're drinking.
Let's break down the 3 different catergories of drinks I am refering to. There is a protein drink, recovery drink and a meal replacement drink. The protein drink is just that, it gives you added protein. Why would someone need to add more protein to their diet if they are eating healthy? The main reason is that for many of us, it is very difficult to get OUR required amount by just eating solid foods. Did you know that we need between 0.75 and 1.0 grams of (good) protein per pound of lean body mass? And, if you are trying to add muscle you will need closer to 1.5 grams per pound. What's lean body mass? It's what is left after you take away your body fat. Let's use me as an example. I currently weigh around 160 lbs and have around 15% body fat. (I know, still working on it!) Quick math tells me that is 136 lbs of lean body mass which means I need anywhere from 102 grams to 136 grams of good protein a day. Maybe even more since I am working on adding more muscle. This is a lot of protein to try to get from solid foods considering a serving of chicken breast is only 30 grams and an egg is around 6 grams. Now could I get all my protein from solid foods? Yes, but that would be a heck of a lot of food to eat day in and day out. Which is why I use a protein powder to give me the needed protein on a daily basis.
Now there are different protein supplement sources such as whey, casein, soy and eggs. Whey and soy are 2 of the most popular. In general there are 3 types of whey protein: concentrate; isolate; and hydrolysate. Whey concentrate is the least expensive of the three due to the processing. Because of this it contains less protein but includes more lactose. Whey isolate has a more refined process elliminating much of the lactose and is around 90% protein. Finally there is whey hydrolysate which is a predigested form of whey that is relatively free of allergens. It is very expensive and unless you are extremely allergic really is not worth the extra money you need to pay. So always look for at least whey isolate as the protein source.
Soy, has been very popular of late as a protein source but has it's pros and cons. The debate continues as to whether it's health benefits outweigh the potential health concerns such as hormone imbalances and cancer. You know what? I will leave that to you to decide. You can find as much bad as you can good so do your research. BUT . . . I will leave you with this: soy is one of many crops that have become heavily genetically altered. There are many claims that over 90% of all soy found in the U.S. is a GMO (Genetically Modified Organism). If you are not understanding any of this I suggest doing a little research on the Monsanto Company. Two words that should not go together: Round-up and Soy. (Oops! Got a little political there . . .)
Can you guarantee that the soy you are using is not GMO?
Of course eggs are a very very good source of protein unfortunately at around 6 grams of protein per egg, thats a lot of eggs to eat. But I do eat around 4 a day!
The last thing I want to talk about with protein is this - if you are using a protein drink for added protein then make sure it just has protein! Take a look at some of the protein drinks out there and they are full of carbs. You do not need to get your carbs from a protein drink! Why add all those extra calories to your daily meal planning. You are working hard at staying healthy, why make it harder? Also read the labels. Make sure those long hard to pronounce words are amino acids and not chemicals to make it taste better!
Next is a recovery drink, meant to be used within one hour after a strenuous workout. No, not after a walk around the block, 30 minutes of slow cardio or when you are just jonez'n for a sugar rush. A true recovery drink should have a ratio of carbs to protein of 4:1. This means for every 4 carb grams there should only be 1 gram of protein. Remember, carbs are basically sugars and you do not want to put a high amount of carbs in your body when not needed. A recovery drink is meant to be used after a hard workout to replentish your glycogen storage in your muscles and liver. Think of glycogen as fuel for your muscles and the storage areas in your muscles and liver like a gas tank. Your gas tank can only hold so much gas right? Same with your muscles and liver storing glycogen. If you haven't exhausted your glycogen supply there is a very high chance those carbs in your recovery drink will just be stored as fat. So think about when to use this drink. Now not to try to confuse you but . . . a good recovery drink will also include essential amino acids which help with protein synthesis. Yes amino acids are the building blocks of protein, at the same time essential aminos have added benefits over a whole protein. Other good ingredients include vitamins and electrolytes that are lost during your workout. Overall this total mix will replentish glycogen and assist in muscle repair and soreness.
So, a good recovery drink will have a 4:1 ratio of carbs to protein, essential amino acids and vitamins & electrolytes. Now some of you might mention chocolate milk as a good recovery drink. Although it does have a close ratio of carbs to protein (because of the sugar to make it chocolate sweet) it lacks the essential amino acids and some minerals. Plus, why would you want to drink milk anyway? The are much better sources of calcium out there now. Also, do you know we are the only mammal that drinks milk in adulthood, and it's the milk of another mammal! Yuk! Not to mention all the hormones and antibiotics that are in most of the milk now. Why even bother? If you feel the need to make this a DIY project then use juice and protein powder. Although not fulfilling all requirements it would be a better choice than chocolate milk.
Finally there is the meal replacement drink. What's that all about? Just eat 5 very healthy and nutritious meals a day and you are all set right? Well for some of us this has become more and more difficult. Our lives are set at warp and the days sometime blend together making it a challenge to fill this order. So, if you know that every meal should be nutritious then your "meal replacement" needs to be too. More often than not, some of your other meals are lacking the nutrients you need which makes choosing a meal replacement drink even that much more important. So what is a good meal replacement drink? One that has as much nutrition as possible covering various parts of a healthy diet. It would not hurt for it to be low in calories also. When it is lower in calories it generally means not a lot (if any) junk is in it. Protein & essential amino acids, vitamins & minerals, antioxidants and digestive enzymes are all great areas of concern when it comes to your diet. Get as much of all of this as you can in a meal replacement drink and you will be well on your way to getting all the nutrients you need for a healthy body.
So . . . are your eyes all blurry and glazed over yet? Seems like a lot to worry about all the time. Well, isn't your well being worth it? The most important thing is to know what you are drinking and why. Let's do a quick breakdown:
Choose your protein drink based on the quality of the protein. Not because it tastes like a Starbucks Mocha or that you can get it cheap at Costco.
Don't drink a recovery drink just because you did some form of exercise. Make sure you really need it (remember the carbs) and the ratios are correct. Essential amino acids and electrolytes are the key.
As for a meal relacement drink. Wow . . . if you know you need one then make it a good one. Think quality quality quality. Warehouses and Walmart will not be your friends here. Take the time to learn the ingredients and choose the one that fulfills all your nutritional needs.
Want to know what I use?
Protein: Currently I am using IsoPure Zero Carb. Obviously it has zero carbs and has 50 grams of protein per serving (2 scoops). It probably falls right in the middle between the low end products and the top shelf. If I was a body builder or at least very serious about bulking up I would upgrade, but this serves me fine for now.
Recovery drink: Well I do not use one every day (except when I did my 30-day Bikram Yoga Challenge), but when I do I use P90X Results & Recovery Formula. I like it because it is a quality product, meets all the requirements for a recovery drink, comes in a powder form so I can mix when I want to and tastes great.
More info
Meal replacement: Hands down there is nothing that compares to Shakeology. It is loaded with nutrition, low in calories which means that it can be used as a meal replacement (can add extra calories if you need to) or as a nutritional supplement.
Shakeology
Yes if you have not caught it already, I am an Independent Beachbody Coach. The recovery and meal replacement drinks I use are from Beachbody and part of a whole bunch of products I represent. At the same time, they are of high quality and are what they state they are. I encourage you to look into both products on your own and make your own decision. I am confident it will not be a waste of time. Plus, if you are interested I can show you how you can get a 25% discount on both of these products.
There sure are a lot of different drinks that claim different things. Are YOU sure you are drinking the right one? With so much variety now you can really get your head spinning if you do not fully understand YOUR needs, and the TYPE of product you're drinking.
Let's break down the 3 different catergories of drinks I am refering to. There is a protein drink, recovery drink and a meal replacement drink. The protein drink is just that, it gives you added protein. Why would someone need to add more protein to their diet if they are eating healthy? The main reason is that for many of us, it is very difficult to get OUR required amount by just eating solid foods. Did you know that we need between 0.75 and 1.0 grams of (good) protein per pound of lean body mass? And, if you are trying to add muscle you will need closer to 1.5 grams per pound. What's lean body mass? It's what is left after you take away your body fat. Let's use me as an example. I currently weigh around 160 lbs and have around 15% body fat. (I know, still working on it!) Quick math tells me that is 136 lbs of lean body mass which means I need anywhere from 102 grams to 136 grams of good protein a day. Maybe even more since I am working on adding more muscle. This is a lot of protein to try to get from solid foods considering a serving of chicken breast is only 30 grams and an egg is around 6 grams. Now could I get all my protein from solid foods? Yes, but that would be a heck of a lot of food to eat day in and day out. Which is why I use a protein powder to give me the needed protein on a daily basis.
Now there are different protein supplement sources such as whey, casein, soy and eggs. Whey and soy are 2 of the most popular. In general there are 3 types of whey protein: concentrate; isolate; and hydrolysate. Whey concentrate is the least expensive of the three due to the processing. Because of this it contains less protein but includes more lactose. Whey isolate has a more refined process elliminating much of the lactose and is around 90% protein. Finally there is whey hydrolysate which is a predigested form of whey that is relatively free of allergens. It is very expensive and unless you are extremely allergic really is not worth the extra money you need to pay. So always look for at least whey isolate as the protein source.
Soy, has been very popular of late as a protein source but has it's pros and cons. The debate continues as to whether it's health benefits outweigh the potential health concerns such as hormone imbalances and cancer. You know what? I will leave that to you to decide. You can find as much bad as you can good so do your research. BUT . . . I will leave you with this: soy is one of many crops that have become heavily genetically altered. There are many claims that over 90% of all soy found in the U.S. is a GMO (Genetically Modified Organism). If you are not understanding any of this I suggest doing a little research on the Monsanto Company. Two words that should not go together: Round-up and Soy. (Oops! Got a little political there . . .)
Can you guarantee that the soy you are using is not GMO?
Of course eggs are a very very good source of protein unfortunately at around 6 grams of protein per egg, thats a lot of eggs to eat. But I do eat around 4 a day!
The last thing I want to talk about with protein is this - if you are using a protein drink for added protein then make sure it just has protein! Take a look at some of the protein drinks out there and they are full of carbs. You do not need to get your carbs from a protein drink! Why add all those extra calories to your daily meal planning. You are working hard at staying healthy, why make it harder? Also read the labels. Make sure those long hard to pronounce words are amino acids and not chemicals to make it taste better!
Next is a recovery drink, meant to be used within one hour after a strenuous workout. No, not after a walk around the block, 30 minutes of slow cardio or when you are just jonez'n for a sugar rush. A true recovery drink should have a ratio of carbs to protein of 4:1. This means for every 4 carb grams there should only be 1 gram of protein. Remember, carbs are basically sugars and you do not want to put a high amount of carbs in your body when not needed. A recovery drink is meant to be used after a hard workout to replentish your glycogen storage in your muscles and liver. Think of glycogen as fuel for your muscles and the storage areas in your muscles and liver like a gas tank. Your gas tank can only hold so much gas right? Same with your muscles and liver storing glycogen. If you haven't exhausted your glycogen supply there is a very high chance those carbs in your recovery drink will just be stored as fat. So think about when to use this drink. Now not to try to confuse you but . . . a good recovery drink will also include essential amino acids which help with protein synthesis. Yes amino acids are the building blocks of protein, at the same time essential aminos have added benefits over a whole protein. Other good ingredients include vitamins and electrolytes that are lost during your workout. Overall this total mix will replentish glycogen and assist in muscle repair and soreness.
So, a good recovery drink will have a 4:1 ratio of carbs to protein, essential amino acids and vitamins & electrolytes. Now some of you might mention chocolate milk as a good recovery drink. Although it does have a close ratio of carbs to protein (because of the sugar to make it chocolate sweet) it lacks the essential amino acids and some minerals. Plus, why would you want to drink milk anyway? The are much better sources of calcium out there now. Also, do you know we are the only mammal that drinks milk in adulthood, and it's the milk of another mammal! Yuk! Not to mention all the hormones and antibiotics that are in most of the milk now. Why even bother? If you feel the need to make this a DIY project then use juice and protein powder. Although not fulfilling all requirements it would be a better choice than chocolate milk.
Finally there is the meal replacement drink. What's that all about? Just eat 5 very healthy and nutritious meals a day and you are all set right? Well for some of us this has become more and more difficult. Our lives are set at warp and the days sometime blend together making it a challenge to fill this order. So, if you know that every meal should be nutritious then your "meal replacement" needs to be too. More often than not, some of your other meals are lacking the nutrients you need which makes choosing a meal replacement drink even that much more important. So what is a good meal replacement drink? One that has as much nutrition as possible covering various parts of a healthy diet. It would not hurt for it to be low in calories also. When it is lower in calories it generally means not a lot (if any) junk is in it. Protein & essential amino acids, vitamins & minerals, antioxidants and digestive enzymes are all great areas of concern when it comes to your diet. Get as much of all of this as you can in a meal replacement drink and you will be well on your way to getting all the nutrients you need for a healthy body.
So . . . are your eyes all blurry and glazed over yet? Seems like a lot to worry about all the time. Well, isn't your well being worth it? The most important thing is to know what you are drinking and why. Let's do a quick breakdown:
Choose your protein drink based on the quality of the protein. Not because it tastes like a Starbucks Mocha or that you can get it cheap at Costco.
Don't drink a recovery drink just because you did some form of exercise. Make sure you really need it (remember the carbs) and the ratios are correct. Essential amino acids and electrolytes are the key.
As for a meal relacement drink. Wow . . . if you know you need one then make it a good one. Think quality quality quality. Warehouses and Walmart will not be your friends here. Take the time to learn the ingredients and choose the one that fulfills all your nutritional needs.
Want to know what I use?
Protein: Currently I am using IsoPure Zero Carb. Obviously it has zero carbs and has 50 grams of protein per serving (2 scoops). It probably falls right in the middle between the low end products and the top shelf. If I was a body builder or at least very serious about bulking up I would upgrade, but this serves me fine for now.
Recovery drink: Well I do not use one every day (except when I did my 30-day Bikram Yoga Challenge), but when I do I use P90X Results & Recovery Formula. I like it because it is a quality product, meets all the requirements for a recovery drink, comes in a powder form so I can mix when I want to and tastes great.
More info
Meal replacement: Hands down there is nothing that compares to Shakeology. It is loaded with nutrition, low in calories which means that it can be used as a meal replacement (can add extra calories if you need to) or as a nutritional supplement.
Shakeology
Yes if you have not caught it already, I am an Independent Beachbody Coach. The recovery and meal replacement drinks I use are from Beachbody and part of a whole bunch of products I represent. At the same time, they are of high quality and are what they state they are. I encourage you to look into both products on your own and make your own decision. I am confident it will not be a waste of time. Plus, if you are interested I can show you how you can get a 25% discount on both of these products.
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