Thanks for everyone that has followed my blog. I appreciate all the feedback and comments and look forward to 2013.
The WordPress.com stats helper monkeys prepared a 2012 annual report for this blog.
Here’s an excerpt:
4,329 films were submitted to the 2012 Cannes Film Festival. This blog had 36,000 views in 2012. If each view were a film, this blog would power 8 Film Festivals
5 Reasons To Drink More Tea
While getting, or staying fit, it might seem strange, but there is one aspect of calories that people tend to completely forget. A sneaky perpetrator to an otherwise healthy diet is “liquid calories”.If you’re eating healthy all day, but slugging a juice or soda with every meal, you can cost yourself an extra 500-800 empty calories that are usually laden with artificial sugars and sweeteners.
The link to this entire arictle is listed below and has been published on one of the website’s I write for. Check it out at builtlean.com.
http://www.builtlean.com/2012/11/20/health-benefits-tea/
Thanks for reading and let me know if you have any questions.
I read this article the other day and thought it was just plain awesome. I wanted to share it with everyone to hopefully encourage people to exercise and stay active.
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| How long would this take you at 15 minutes a day? |
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| Directions on walking, in case you forgot.” |
Thanks for reading and let me know if you have any questions.
Healthy Spices You Should Add To Your Diet.
A diet doesn’t have to be boring. Eating the same thing every day can get repetitive and monotonous. I get this complaint a lot from people saying they can only eat so many chicken breasts, salmon fillets and stalks of broccoli before they need to change it up. Don’t let yourself get into a rut and add different fruits, vegetables, and meats to your diet. The second solution, and one which this article is based on, is seasoning your meat and vegetables with different spices which will give it a unique taste and provide numerous health benefits.
I cringe when I see people marinating a great piece of meat or fish in a sodium loaded sauce like barbecue soy sauce, or steak sauce. A small amount of marinade is generally acceptable but often times people over due it by soaking their meats in all kinds of preservative/sugar-loaded sauces. Instead of ruining a great tasting piece of meat with a marinade, opt for spices instead. Spices offer a wide range of benefits that all have unique health benefits and save you from the high levels of sodium, preservatives, and sugar found in most marinades that lead to several health problems
The Recommended Daily Amount of sodium is between 1500-2000 mg.
What to stay away from
Soy Sauce
The problem: Sodium content in 1 tbsp=1000 mg
Barbecue Sauce
The problem: While the sodium content is less, the sugar levels are still relatively high. The real problem lies in the ingredients and preservatives. Almost all BBQ sauces list high fructose corn syrup, brown sugar, xantham gum, and artificial flavors as just some of the long list the it takes to make this stuff.
Mesquite Sauces
The problem: Most mesquite sauces are loaded with sugars and unhealthy carbohydrates to go along with the high sodium levels and artificial ingredients.
The Spices You Should Use Instead
Black Pepper
Pepper is one of the world’s healthiest spices because it is known for its positive effect on the digestive tract. It also has antibacterial and antioxidant benefits. Pepper also provides Vitamin A, Calcium, Copper, Vitamin K, Iron, Manganese, magnesium and Potassium.
Cayenne Pepper
Cayenne pepper is derived from hot chili peppers. Cayenne pepper is great at fighting inflammation. Cayenne pepper is rich in Vitamin A, and also provides Iron, Manganese, Niacin, Niacin, Magnesium and Potassium, Riboflavin, Vitamin A, Vitamin C, Vitamin E, Vitamin K and Vitamin B6, making it one of the world’s healthiest spices.
Chili Pepper
Dried chili pepper powder adds heat and spice to chili, hot wings, and ethnic foods. Similar to cayenne pepper ground chili pepper provides anti-inflammatory benefits, as it contains capsaicin. Dried chili pepper is one of the world’s healthiest spices because it is also a good source of Vitamin A, Vitamin C, Potassium, Iron and dietary fiber.
Cinnamon
Ground Cinnamon is not only very low in cholesterol, and in sodium, it is low in saturated fat. Cinnamon also boosts your vitamin intake with its Vitamin C , Iron, Manganese, and Vitamin K.
Ginger,
Ginger, like most spices, is low in cholesterol, low in saturated fat, and low in sodium. Ginger is one of the world’s healthiest spices and provides Copper, Manganese, Magnesium, Potassium, and Vitamin C. Ginger, even when used in Ginger Ale, is known for its positive effects on an upset stomach, or medically, on gastrointestinal distress. Ginger is a great way to quell motion sickness. It also has some anti-inflammatory benefits.In addition to exuding and incredible aroma when cooked, cinnamon has health-promoting properties, making it one of the world’s healthiest spices. Cinnamon promotes anti-clotting, can control blood sugar and improves digestive health.
Tumeric
Tumeric is low in cholesterol and low in sodium. The yellow tumeric also provides dietary fiber, Iron, Manganese, Magnesium, Vitamin B6, Vitamin C, and Potassium. Tumeric is considered one of the world’s healthiest spices because of its anti-inflammatory qualities, it aids in digestion and it can help heal wounds.
Thyme
Thyme has a minty flavor and immune-enhancing properties. Preliminary studies show that it may increase the amount of omega-3 fatty acids present in kidney and brain cells. Like other spices, thyme is an excellent antioxidant and is rich in antibacterial and antispasmodic properties.
Conclusion
Marinating meat, fish, and poultry significantly decreases the amount of carcinogenic heterocyclic amines (HCAs) produced when the meat is cooked at high temperatures, like in grilling. Like i stated before, a moderate amount of marinade is acceptable. My suggestion is if you do decide to marinade, look at the ingredients of the marinade of choice and opt for something with natural ingredients and limited preservatives. If that isn’t an option opt for the spices listed above instead.
Thanks for reading and let me know if you have any questions.
GAME DAY NUTRITION
The idea for this blog came about from a call I got from a professional athlete this week who told me their “nutritionist” recommended fig newtons, vanilla wafers, and carbo-loading with pasta when suggesting things for this professional team to eat. WOW!
The average American consumes 20 pounds of pasta noodles each year — and most of it is the refined white stuff.
Most athlete’s eat close to 10 times this much with their generic “pre-game” and “post-game” pasta dishes that have become common place in many athletic diets. In my experience in collegiate and professional hockey, we were served processed-white noodles 5 times during a weekend series! (Thursday night, Friday pre-game meal, Friday post-game meal, Saturday pre-game meal, and Saturday post-game meal). Looking back it is no wonder why sometimes I felt bogged down or felt like I had a tough time recovering. It’s obvious to me that “refueling” and “preparing” my muscles with starchy and processed-white noodles, that are stripped of almost all their nutrients and minerals due to the amount of processing they go through. probably wasn’t doing the trick. To top it all off(literally) I would dress these noodles with high sugar/high sodium/artificial sauces that spike your blood sugar and send your insulin levels on a roller coaster ride. My question is, why do athletes continue to “carbo-load” with these types of food?
Key Points
Typical Pregame Meal
The Problem
1. The Size: Processed carbohydrates like pasta noodles don’t keep you satiated. In order to feel full from pasta you have to eat a lot. This problem is amplified in athletes because they generally have a huge appetite and require mounds of pasta consumed to meet their needs.
2. The Composition: Standard pastas are made with refined wheat flour. During the refining process, the nutrient-rich outer bran shell and inner germ layer are removed from the grain, leaving just the starchy endosperm. This process strips the wheat of much of its fiber, vitamins, minerals and phytonutrients, leaving you with a much weaker product, nutritionally speaking. Some nutrients, including iron and a handful of B vitamins, are added back during manufacturing (hence the term “enriched flour”), but these represent only a fraction of what is initially removed from the grain.
3. The Carbohydrate Complex: Pasta is a simple carbohydrate. It breaks down to sugar in your body quickly and often does not satisfy your appetite as long as a more complex carbohydrate such as sweet potatoes. Whole wheat pasta takes a bit longer and some has a protein content that keeps you satisfied longer. This is why many athlete’s who eat pasta find themselves getting hungry before or during the game. Yes, a carbohydrate is a very important macro-nutrient supplying your body with glucose, which is the favored fuel for your muscles, brain, and central nervous system. Choosing a carbb that will deliver a steady stream of glucose to your body will help regulate your energy levels.
4. The Toppings: Most Pasta is cooked in unhealthy vegetable oils and topped with a canned Alfredo or marinara that is loaded with sugar, sodium, and other artificial ingredients.
5. Your Body’s Ability To Adjust: Most conscious and high level athletes try and eat a clean diet made up of lean meats, fruits, and vegetables. Filling your body with refined pasta noodles for an entire weekend can send your body into shock and cause digestive issues. Your digestive system can react negatively to the amount of processed food that has been consumed because it is used to otherwise whole/natural foods. This can cause bloating, stomach issues, and have lethargic implications.
What To Eat Instead
Complex Carbohydrates From Unprocessed Sources
Quinoa-A healthy complex carb that is actually a seed and can be made a complete protein when paired with other foods.
Amaranth– Technically, it’s not a grain; it’s the fruit of a plant. And that’s the reason it contains a more complete protein, and more of it, than other traditional grains.
Barley & Steel Cut Oats– A great option in the morning of a game day that will deliver a steady supply of glucose throughout the day.
Legumes– Black beans, chickpeas, and lentils are all great options for complex carbs that also provide a steady supply of protein and fiber.
Starchy Vegetables- Foods like sweet potatoes and squash that are usually shunned by low-carb lovers are acceptable for athletes who will use the large amounts of carbs from these whole foods as energy for game time.
All Vegetables- Getting your carbohydrate sources from whole foods such as vegetables will ensure you are receiving the adequate vitamins, minerals and nutrients that accompany natural-base carbohydrates. Unlike refined flours and pastas,which are stripped of most of the essential vitamins and nutrients that provide your body with energy, vegetables are natural foods from the earth that are identifiable for our digestive system and wont cause any gastrointestinal problems that are associated with many processed foods.
Lean Meats– While protein takes longer to digest, it will keep you satiated during the game and provide your muscles with a steady influx of protein to help with muscle recovery and muscle maintenance.
Great Examples
1. Chicken Breast with baked sweet potatoes and green salad.
2. Chicken breast with Quinoa and asparagus.
3. 2 pieces of cod over a mixed green salad with carrots, parsnips, and potatoes.
Conclusion
Many athletes still dont understand what they need to properly fuel their bodies. Unfortunately many of the nutritionists and chefs that cook or prepare meals for this demographic don’t understand macro-nutrient profiles of foods either. My suggestion to all the athlete’s and people I talk to is ask questions and do your own research. If a nutritionist recommends to eat pasta on a game day ask them why and see what kind of answer you get. Unless you are running a marathon or playing a double header soccer game I never recommend “carbo-loading” with pasta. Most sports, like hockey, require shorts bursts of energy over a 2 hour time period. Eating 200 carbs in the form of pasta for a pregame meal is excessive for most athletes who wont even come close to tapping into all that stored glycogen from a large pasta meal. Keep it moderate and substitute some of my suggestions listed above. Remember, each athlete has their own individual preferences and requirements. Adjust your needs as you see fit and experiment with different foods to see what makes you feel the most energized and helps you recover the fastest.
Thanks for reading and let me know if you have any questions.
Transitioning Your Workout Routine From Summer To Fall
This week’s post was written by guest blogger Jim Rollince who’s fitness and nutritional goals parallel my own. He is the head of the creative writing department at gymsource.com and I want to thank him for his time.
“Now that the warmer weather is coming to an end, many people are confused about their workout routines. You might have spent your entire summer swimming laps in the pool or using treadmills in an air conditioned gym just to stay cool. With the weather changing to a cooler temperature, many exercise fanatics are finding it difficult to transition. Believe it or not, autumn is one of the best seasons to workout. There are quite a few benefits to exercising in this season and there are also a lot of different workouts that you can do to take advantage of the changing temps.
One of the major benefits about working out in the fall is that the temperatures outside are a lot more tolerable. If you enjoy running or walking but have been forced to use home gym equipment because of hot temperatures, now is your time to get out into the fresh air and enjoy your exercise in a new environment. Switching your environment when working out is essential for staying on track. People, in general, tend to get very bored rather quickly. This can be a recipe for disaster if you are trying to establish a steady and solid workout routine.
Another benefit for working out in the fall is that you will find it easier and more enjoyable to workout. Just imagine yourself taking your daily hour walk, but this time you are walking in a beautiful park that is laden with autumn leaves. The weather is cool, but you have your warm sweater on to keep you cozy. This whole scenario will make you hungry to exercise and it will make your at-home treadmill seem boring and useless. One way to really enjoy the fresh, crisp new weather is to take a gorgeous nature hike. Find a hiking trail near your home and dedicate a full day to enjoying its beauty. You will really be able to see the changes of the season when taking a hike.
Autumn really allows you to enjoy your exercise regimen more so than any other season. If the weather outside is getting a little too chilly for your liking, do not hesitate to use treadmills, ellipticals or other equipment at home. Instead of using an air conditioner, conserve energy by opening up some windows and smelling that delicious autumn air. Fall is a great time to also explore your town or city. The temperatures are just right for walking or jogging a local park or simply taking a walk down your road. Looking at all of the fall decorations and holiday decor will also help to make your workout a little more interesting.
In general, you should take advantage of the changing season and make sure to change your workout routine with it. Get some comfy and heavy workout clothes and do your exercises outside as opposed to staying cooped-up in the house. You will find that you are actually looking forward to the fall weather and not missing summer all that much.“
My Take
I think Jim makes a compelling argument for training in the fall. My experience in the fitness industry has shown that people tend to work out the hardest and most dilegentely from January to April due to New Years resolutions and preparing for beach season. My thoughts are with new seasons should come new challenges and goals. Personally, I intend to use the fall to try to put on a few pounds of healthy muscle. Setting fitness goals and tracking progress will help you to stick with a routine and ensure you don’t ruin everything you worked for in the spring and summer.
The main section of this article that resonated with me was the exercise outside portion. I have made it a weekend staple to wake up early on Saturday mornings and go for a run with a few friends on our football Saturdays. Running around campus and dodging the early tailgaters makes for great scenery and can turn a 30 minute grind into a 15 minute leisurely jog. So, my challenge to readers is find your own “Saturday morning run” that you actually enjoy and make it a routine.
Thanks for reading and let me know if you have any questions.
The Truth About Chewing Gum
One of America’s favorite passtimes and quick fixes for bad breath, chewing gum is a daily ritual for millions of americans. Ever wonder what is in the gum you are chewing or what effect it has on your health?
Quick Stats
Potential Health Benefits of Chewing Gum.
Chewing gum improves memory
Some suggest that chewing gum can help in improving memory and enhance cognitive powers. Research studies show that people who chewed throughout standardized tests produced significantly better scores than people who did not. Some attribute this to an increase in the stimuli produced in the area in our brain linked to memory, the hippocampus, when you continuously move your jaw. Chewing gum can also increases blood flow to the brain. Some studies have reported that blood flow to the brain increases by as much as 25 to 40 percent during gum chewing. Also the act of chewing speeds up our heartbeat and blood pressure just enough to wake up both left-and right hemispheres to work together.
Check out this site for one of the first studies showing actual evidence of this. http://www.newscientist.com/article/dn2039-chewing-gum-improves-memory.html
Chewing gum reduces symptoms of stress
Research has shown that the rhythmic motion of chewing gum has a stress-reducing effect because relaxed and satisfied feelings. Psychiatrists and psychologists believe that chewing gum can help reduce tension and help to release nervous energy. Chewing gum may provide an outlet for frustration and irritation while also increasing alertness and concentration.
For more on this http://www.medicalnewstoday.com/releases/119826.php
Chewing gum helps to manage weight
With a low-calorie count (5 to 10 per serving), chewing gum is an inexpensive snack. According to some studies, adults who chewed gum ate 36 calories less of the snack than adults who did not chew gum. Both regular and sugar-free chewing gum helped adults to eat less by helping to curb their appetite. The physical act of gum chewing may help to reduce your cravings for high calorie snacks. Some reports show that chewing gum can burn around 11 calories per hour. (IE not to be used in place of actualy exercise)
Chewing gum improves digestion
Chewing gum helps to improve intestinal motility and also helps to increase saliva flow which promotes more frequent swallowing. This helps to prevent reflux of acid from the stomach back into the throat.
Chewing gum improves oral health
The results of scientific research demonstrate that chewing gum is good for oral health and teeth specifically. Chewing gum increases saliva, which is the most important component of oral health and powerful protector of the oral cavity. Stimulated saliva corrects a potentially harmful environment using its high concentration of buffers, minerals and antibacterial components. That helps to flush sugars, food debris and decay-causing acids out of the mouth. Chewing gum also freshens breath, whitens teeth by reducing stains and preventing stains from accumulating and reduces plaque.
Potential Health Risks of Chewing Gum
The basic make up of gum: gum base, softeners, sweeteners and flavorings. Ever wonder what makes up the sweetener and flavoring part?
The Ingredients
Sweeteners are added to gum to give it that sweet flavor. Those ingredients are usually sugar, corn syrup and even beet juice. Sugar is probably the healthiest off all sweeteners. Sweeteners such as xylitol, sorbitol, mannitol and aspartame are also used, which have been linked to several long-term health effects that are also found in diet sodas.
Sugar-free chewing gum has a number of dental benefits. Sugar free chewing gum doesn’t cause tooth decay. It demineralises tooth enamel and has an antimicrobial effect. Those who chewed sugar-free gum after eating had fewer cavities than those who did not. HOWEVER, Sugar-free gum often contains either aspartame or sorbitol, the first being potentially toxic and increasing your hunger, and the second becoming a dangerous laxative in large doses. For me, it’s very similar to comparing soda to diet soda.
5 Tips For A Great Early Morning Workout
I never used to be an early bird. Sleeping in used to be a priority in my life. If I had to be somewhere at 9, chances are I would wake up at 8:50, throw on some clothes and goin order to savor every last minute of sleep. Over the last few years (with some help from the everyday 6 AM college hockey workouts we had) that routine has drastically changed. Now, I wake up and get my workout done before my day even starts. There are physical and mental gratifications to have your workout completed. It provides a platform to jumpstart your day and get you off and running… literally. My blog this week can be found here www.builtlean.com/2012/08/28/early-morning–workouts
Let me know if you have any comments or questions. For more of my articles on this website checkout www.builtlean.com contributor page.
From South Bend,
Nutrition In Sports
My blog this week comes in the form of an interview I did regarding nutrition in youth sports and for professional athletes. Take a look and enjoy.
http://www.youtube.com/watch?v=_G8zkT5HpQQ&feature=youtu.be
Let me know if you have any comments or questions.
From South Bend,
Best Exercise To Lose Weight
I get this question all the time from people trying to shed pounds and body fat. The answer is, there is really no miracle exercise that magically removes body weight and unwanted fat. However, some exercises are better than others in terms of burning calories which will give you a more efficient fat burn as well. For instance, a barbell squat will activate more muscles and require more energy expenditure than a bicep curl.
What to look for
The Best Example I Can Think Of
Once a military specific exercise, burpees have become a widespread staple throughout the fitness community due to the fat burning potential while still being able to maintain lean muscle mass. Full body exercises such as burpees can increase your lean body mass which can help to boost your metabolism which will create a greater post workout calorie burn, also known as the “afterburn” effect. Personally, I think a burpee is a great exercise because it can help activate your fast twitch muscle fibers. The explosive squat involved in the exercise will help recruit those fast-twitch muscle fibers and force them to grow. Burpees can also increase muscle endurance if performed for an adequate duration such 1 minute intervals.
How To Do It
Variations
Burpees With Dumbells
Burpees with medball
Conclusion
Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. The great thing about burpees is, not only are you preforming strength movements that will activate large muscles and stimulate growth, but you also tap into the endurance and conditioning aspect of traininig because of the nature of the exercsie. I was first exposed to burpees when I trained with a good friend who was attending west point and still maintain that burpees to exhaustion are one of the hardest evercises that are out there. They are also extremely versatile and can be performed in a small area and they require no weights. Like i said before, there is no miracle movement that will give you that coveted six pack. However, if there was, this would be it.
Let me know if you have any comments or questions.
From South Bend,
Kevin Deeth 