Table of Contents
- Dietary Guidelines for:
- Optimal Body Composition (meaning the ratio/proportion/percentage of muscle and fat you have)
- Maintenance of Muscle
- Anti-aging Activity (Maximizing your free radical scavenging capabilities)
- Optimal Metabolism: Keeping Yours Burning as Many Calories as Possible
- Sustained Energy
- Just Tell Me What To Eat! (for those pressed for time)
- Common Mistakes and Misconceptions
- Safe Tricks and Methods for Everyday Use.
- The Three Macronutrients
- Protein: The main constituent of what we are trying to build, tone and strengthen…Muscle: When, Why, How Much and How Often
- Carbohydrates Are Fuel! (Excess fuel IS stored as…you guessed it FAT)
- Fats: The Good, the Bad and the Must Avoid: Mono/Poly-Unsaturated, Saturated and Trans Fats (ALL have 9 calories per gram!)
- A Word on Micronutrients (Vitamins and Minerals)
Growing up I was fat. I tired of the teasing and as a precocious 4th grader found Earl Mendell’s “Vitamin Bible”, absorbed the concept of calories as units of energy and that energy not used is stored. I taught myself will power however it wasn’t until I hit an early growthspurt and became involved with resistance training in 7th grade that I truly started to lookand feel like the rest of the kids. I continued to work-out with my little weight set in my room ever increasing the number of repetitions since the weights didn’t go high. Then I blossomed all at once, to the gleeful welcome of the high school football coaches. Yet inside I was still that taunted kid. To this day I love showing all people they can be fit. But I have always especially identified with those with the longest way to go. I’ve been there. I have always enjoyed sharing encouragement and an exercise I like with someone just starting out over an ego contest with any jock. It takes true courage to embrace change and take a first step. But in what direction? It takes dedication to make progress but even the most dedicated must see the positive reinforcement of progress. In sincere yet honest humility, I am an expert at what I do. You will find no one more dedicated to your progress and no one more able to instill that desire in you. I teach by example and perseverance. Yes I teach new exercises, how to eat, stretching and more but above all I teach intensity. What does that word mean to you? Together we will redefine it. I empower my people witha new level of experience and teach how to tap into the fire I know is inside us all and then focus it towards your goals. I’ve weathered being heavy myself, a myriad of injuries and still struggle with the challenges of temptation yet have evolved to find my balance. Let’s hone yours; a balance between enjoying life and being fit. So that when grandma makes her apple pie, we enjoy, but in our day to day lives we make the choices that balance and enable that enjoyment. Balance via fitness is my passion. I hope to share that passion with you.
Incorporating the following WILL change your body while helping you obtain that coveted “healthy” more youthful look. Let’s face it, it’s not easy to look “old” while being trim and toned right? Follow these guidelines and feel free to ask me questions anytime!
2. Dietary Guidlines
Optimal Body Composition
There’s about 3,500 calories in one pound of fat (that’s a physiological fact). What is a calorie? Literally a calorie is a unit of heat. It’s the amount of heat (energy) needed to raise 1 ml of water 1 degree celcius. Not impressive ok, but in terms of work that means running HARD on 2-3% incline will burn “only” about 20 calories per minute. That’s 175 minutes of near sprint on an incline! That’s a lot of work! People tend to underestimate how much energy a calorie is. To drive home this point I will have someone tell me they ate a “healthy” low fat Yoplait containing 170 calories. So I say ”Let’s do the ErgometerRow machine until 50 of those calories are burned.” Bottom line, after 3-4 minutes or hard effort, they’re catching their breathe, I then ask, ”What’s easier, not taking in that innocuous Yoplait or having to do that row 2 more times to ALMOST cancel it in out?” YOU ONLY HAVE SO MUCH TIME IN THE DAY TO EXERCISE and a limited ability to recover from it, thus I make the point: NOT taking in excess calories is much easier than having to burn them. Appreciating how calories affect body composition is crucial. Example: If you take in 1000 calories of salad (fill in the blank with any “healthy” choice), and burn only 800 that 200 calorie excess WILL be stored. Conversely, if you take in 1000 calories of twinkies and burn 1500 that 500 calories deficit will lead to fat loss (sure you’ll also lose muscle and health due to the lack of protein and micronutrients in that garbage but you’ll lose 500 calories of tissue (500/3500 = 1/7th of a pound). Surplus leads to storage.
Your muscles, organs, and bones are all living, metabolically active lean tissues. Like an engine in a car, the bigger the engine, the more fuel burned even while idling, the more lean tissue the more calories you burn EVEN AT REST. Say two cars pull up to a stop light; one may be a little Geo Metro, the other a 454 big block; both are not moving, just idling yet one is burning a lot more fuel than the other. Be that “car” with more “engine”. So when you’re at rest, just watching TV etc you’re burning more calories. More calories used means less likelihood of a surplus/calorie storage…you stay trim. Later (insert hyperlink to “Optimal Metabolism”) I’ll cover how you keep the muscle you have “revved” but I want to emphasize that it is muscle that holds shape, supports, and makes the contours of a beautiful body, while fat is amorphous insulation that does not support, is not metabolically active and takes up nearly twice as much space/volume as the same weight of muscle.
Terms like “lean”, “ripped”, “toned”, “bulky” and all the other descriptive words out there all describe a ratio. Simply, how much adipose tissue (fat) you have to how much lean tissue you have (i.e. the metabolically active parts of you; muscle, organs, bone…the ENGINE part remember?).
If you take in more calories than your lean body mass requires (you may have heard some refer to this as BMR or Basal Metabolic Rate) and more than how much work or activity you make it do (also referred to as DCR or Daily Caloric Requirement) your body will store those calories REGARDLESS OF WHETHER THEY CAME FROM PROTEIN, CARBOHYDRATE OR FAT. So BMR refers to the calories burned at “idle” to just do all the biochemical reactions needed to keep you alive while DCR refers to the calories burned by an “engine” that is your amount of lean tissue and your activity that day. Deficit leads to reduction.
Maintenance of Muscle
So after reading the above we are clear on the need to preserve muscle. It holds shape, supports joints, enables strength generates heat via metabolism
3. Just Tell Me What To Eat!
Your aim is to keep your blood sugar and hence energy levels stable by not letting them drop too low and eating a small enough balance of protein and carbohydrate so as not to spike them too high. Protein from lean sources (chicken breast, most any fish (with a few caveats), lean meat, eggs (sift out at least 50% of the yolks, mixing whey or egg white based protein supplements with yogurt, soy milk and/or fruit, protein shakes (as available from Costco) or cottage for example) and low sugar/complex carbohydrate from unrefined, minimally processed sources such as it would be found in nature. This means most any vegetable. Eat things that grow in their freshest, most natural state. Things that are as colorful as possible, as fresh and raw as possible, minimally processed (that is minimize the cooking, steaming, chopping, juicing) that are as close as possible to how you would find it growing out in nature.
4. Common Mistakes and Misconceptions
-Aren’t nuts high in protein?
-not enough water/25oz to start the day
-These preserves are made with whole fruit though!
-avocado, olive oil, humus, peanut butter are “healthy” right?
-“Healthy” grain products are mostly flour (see ingredient list)
-fruit flavored drinks and yogurts have too much sugar
-Stretch receptors in the stomach help trigger satiety along fiber, protein and fat (but that doesn’t mean go out of your way to ingest fat!)
-if it ends in “-ose” it’s sugar. Fructose, galactose, maltose, glucose, sucroseetc are all simple sugars that spike your blood sugar, induces an insulin spike and consequent sugar uptake and storage (as glycogen in muscle and liver cells and fat in adipose tissue/fat cells)
-some fruits have too much sugar
-“fresh squeezed” means all the calories and sugar with none of the nutrient dense fiber
-Use low-fat milk in your coffee not half and half and certainly not
5. Safe Tricks and Methods for Everyday Use
First meal e.g. 7am
-ANY protein source! 3oz lowfat (nonfat if possible) cottage cheese
-complex carbohydrate (oatmeal, brown rice, legumes such as lentils, beans (pinto, black, kidney, soybeans…read the label and go for those that have the most fiber and protein and you like the best).
Water, protein and exercise all stimulate metabolism. Do at least 2 of these 3!
Second meal 10am
-“Snacks” are just smaller “meals” spread between the main 3 meals
6. The Three Macronutrients
PROTEIN: The Case For Muscle
CARBOHYDRATES are fuel
I don’t advocate 0 carbs, and yes you need to take in enough complex (slow burning or slow digested meaning their constituent sugar monomers are released slowly into the bloodstream) to keep your blood sugar and hence energy levels fairly stable or constant. But “complex” and having the word “flour” within the first 3 or 4 items of the ingredient list don’t go together!
So what carbs are good? The ones that give you the most nutrition for your calorie buck. I frequently I see people starting their day off primarily with a flour based product and no protein…not good! Eat what you are trying to build and recognize that if you are trying to get your body to tap into stored energy (fat) it won’t do so when you have excess fuel/carbohydrate intake. What is excess? That is determined by whether everything you eat winds up adding up to a calorie surplus or deficit.
2 Responses to “Nutrition Information”
August 12th, 2008 at 10:50 am
I found your site on technorati and read a few of your other posts. Keep up the good work. I just added your RSS feed to my Google News Reader. Looking forward to reading more from you down the road!
August 14th, 2008 at 5:19 am
Your blog is interesting!
Keep up the good work!