Nutrition Hack Wednesday: Why You Need Macros in Your Life!

✳️Once you hit a certain point, you can pretty much know what and how much food you are consuming within a certain range.  

For instance, a professional golfer 🏌️‍♀️can hit a shot with a club and probably within 5-10 yards tell you how far he hit the ball.  An architect could most likely look at a room and judge the square feet of that room pretty accurately. And a professional gamer 🎮 could probably guess within 1-2 energy drunks 😈, how many they have consumed within a 24 hour period.  HAHA!

I joke 🃏 because I used to be a hardcore gamer (at least I think) so, I know energy 😵 drinks can be consumed at a crazy, rapid rate without even thinking about the consequences.

WHAT DO YOU MEAN MACROS?

Briefly, macros refer to the 3️⃣ main macronutrients being carbohydrates, fats, and proteins.  Each has a certain caloric value represented per gram.  For instance, 1g of fats = 9️⃣calories, 1g of carbohydrates = 4️⃣ calories, and 1g of protein is also = 4️⃣ calories.

So, if you eat a 🍔 burger with 30g of fat, 40g of protein and 25g of carbs, all you have to do is multiply those number by the associated caloric value per gram and boom! you have the total calorie number.  

Although, we’ve discussed before, all calories are not the same and 10g of sugar 🍦 (carb) does not affect the body the same weight 10g of sweet 🥔 potato.

Macro counting can seem like a daunting task 😳 at first but the benefits ✅ are huge for those wanting to lose weight, gain muscle mass, train for a competition, or increase optimal performance.  Hitting your total caloric intake for the day is great 👍 but if the ratios of Carbs to Protein to Fats is all ❌ jacked up, you may not be seeing the results you want, if any at all.

If you’re an everyday person who doesn’t really care about macros 🤷‍♀️ then I would still suggest counting your nutrient intake for at least 3️⃣0️⃣ days.  This would allow you to actually see what and how much of each nutrient is in a food item and if you are abundant or deficient in any area.

I just recently ❗️started tracking my own again to see how good I was only my total intake and to be honest, I was pretty spot on.  This is 1 part pure luck, but also, from years of experience counting my macros and weighing food day after day.  This process becomes a habit 🐾 just like anything else and really doesn’t take a lot of time.

WHAT’S OUT THERE?

With the advances of most tracking apps, all you really have to do is snap 📷 a photo of the food item eaten or added to the menu and enter the quantity.  Since I just started back tracking, I wanted to see what apps were out there and which ones had improved.  Search engines, app store, and some more revealed different results.  I downloaded and even bought 🙄 a few of the apps just to see how easily they integrated with different features.

Long story short, MyFitnessPal is still one of the best and easiest to use.  🔥 Did I mention the basic features are all FREE!  This is all I need and it works perfectly.  The only benefit for me, would be to pay so it does math for me.  The free version 🚫 won’t say you have 40g of carbs left.  

Instead, the app just shows you how many you’ve consumed (80g) and what your total for the day is (120g).  So you just have to know 120-80 = 40g left for the day.

I also, subscribed to Avatar Nutrition to see what a computer based macro coach was really like.  The price is $9.99/month and asks you to weigh-in and take simple measurements to adjust your macros accordingly.  

This seems like a cool 😎 concept and they use IIFYM style of “flexible dieting” to get your where you want to be.  The downside for me is they don’t have a “low carb” setting and I can’t adjust my ratios where I’d like them.

I decided to pay and subscribe with the program because you obtain access to the
Facebook group where you can chat with tons of other people and the founders directly.  To me, that’s worth the $10 alone.  Downside though, they only integrate with 1 specific macro counting app and it costs $2.99 to download. 

So, I downloaded it and became instantly frustrated with the process because it took so long to log food plus, the macro nutrients were off.  🏃Quickly, I went back to the App Store and downloaded MyFitnessPal again, logged my macros, and was right at home pretty easily.

FINAL WORD

All-in-all I don’t think most people need to weigh food for the rest of their lives.  I will, however, stress the importance of macro counting if you are trying to optimize your performance, lose/gain weight, or anything else on this spectrum.  You need to tailor specific ratios based on what you are trying to get out of your body and specifically, your body type.   Even if you’re not on one of these paths, it’s still a great idea to track for at least 30 days so you know

  1. How many calories you are actually ingesting
  2. Where you are abundant or deficient in macros/micro nutrients
  3. What ratios work best for your individual body type

Remember the one-size-fits-all approach isn’t the way to go.  Try a specific diet out, see your ratios first hand, and find one that works for you.  I would suggest:

  1. Seeing your doctor before trying anything out especially if you had or have any conditions.  Plus doing some blood work to see how the dietary changes really do affect you after 30 days.
  2. Looking for a Dietary Coach if you need help.

I truly hope this article helps.  Do you have a better way to track macros?  Do you even bother with it?

 

Happy Training 🙂

#JustMove!

 

 

Nutrition Hack: 4 Must Halves While On The Road 

On the road again!  Over the next few months this is going to be a common theme for myself. Lots of road travel which means quick workouts, on-the-go grub, and sleeping when I can 😋.

What this doesn’t mean is – an excuse to get crappy food, be lazy and say I can’t or don’t have time to workout.  Overall I know I can’t slack on all the awesome things I want to share with you during this time.  Remember, you don’t have to do anything,m… YOU GET TO! and can choose to or not to do something.  Establish your goals and then reread them at least once a week so you don’t lose site in the shuffle of your day-to-day life.

(Meal #2 at campsite!)
Here’s a small list I put together of 4 essential things I travel with or get while I’m on the road when it comes to food/nutrition.

  • 1️⃣ Nuts/Trailmix: No, I’m not talking about the ones from the gas station with M&M’s, 🙄I mean nuts and possibly some raisins or dates, if needed.  I always have a bag of walnuts, almonds, or pistachios with me. Nuts pack a great fat and protein punch with minimal carbs which means you shouldn’t “crash” after eating. Plus, nuts are pretty easy on the go and you don’t have to worry about storing them any certain place.
  • 2️⃣ Water: This may seem like a no brainer or a “duh” moment, but when you’re traveling water is essiental.  If the worst should happen and you break down or have a long time between stops, staying hydrated is very curical.  Most of us pound tons of caffeine while driving which only further dehydrates us.  So get a Yeti or similar cup that keeps water cold even in extreme temperatures.  Also, try and stay away from leaving plastic in the sun or a warm car as this can become harmful for you to consume.
  • 3️⃣ Bars: Although not the best things for you ingredient wise sometimes, these guys can come in real handy when you’re hungry and on the go or have no other source of food with you.  My favorite ones are RX Bars, Kind Bars, and Quest Bars.  RX Bars are minimal ingredients, stating no BS, Kind Bars are pretty health conscious and fat heavy, while quest bars are packed with fiber.  Depending on your diet, you may like all of them or none.

  • 4️⃣ Super Greens Powder Mix: I keep this brand around in case I haven’t been able to hit my greens for the day due to travel.  Super Greens has over 80% of your RDA for Vitamin A, 4g of fiber, and a probiotic blend.  Is it as good as the real thing? Probably not, but it’s definitely better than nothing at all… I think so anyways?!


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*Bonus: Healthy options for “fast food” if you need it.

Clean Eatz

If you have one near you, grabbing some meals and packing them on ice is a great option.  If you just need something quick then they can do that too!  With so many healthier options, 🌯🥙🍳🥕🥗 I don’t think you can really go wrong here. They provide you the macro content of each meal and are huge on portion control.  If you stick to the portion sizes you’re going to be just fine but start adding in extra sauces or sides and you can pack on calories quick.  Be smart and stick to their plan!

Full discloser, I will be doing some work with this company in the near future but I’ve been a costumer for well over a year which is why I enquirered to be more involved.

Panera

Some of their food options are fantastic while others are caked with sodium and are higher calorie options due to sauces or a sandwich concactuion.  Just check out their online menu first show you know what you’re getting yourself into.  I usually opt for a 🥗 salad with 2x meat and veggies with little else on it besides a clean dressing or just lots of 🥑 avocados instead.

Chik-fil-a

If there’s not any other option then I’ll opt for the inventors of the chicken sandwhich.  I’ll get a grilled chicken sandwhich and some nuggets with possibly a kale salad.  Is it the best? No, not really.  But it is a healthier choice then the other guys and that’s the point.  Make the best possible choice for your body, mind, and sol when you can.  They as well have an online menu so check it out so you know where the calories lie.  I love their sauces but they are definitely not a great choice because of the ingredients and extra calories.  So, use these sparingly if at all.


For any choice what you really want to accomplish is:

  • Food choices with quality protein.
    • Protein will make you feel satisfied (satiated) and keep you from binging on sweeter foods.  Have you ever tried eating a pack of beef jerky and then been like wooo, I could eat 5 of those things?  Now what about a cookie?  How many of those could you eat?  This is why protein is your friend when traveling.
  • Get in some FAT. Yes, I said FAT.
    • FAT will take longer to digest  which means, hopefully, you keep from getting a sugar crash, and plus it’s good for ya if it’s a healthy fat!  This goes back to finding things like nuts and avocados BUT, be careful.  Some package of nuts have hidden ingredients like sugar.  Always read your labels!
  • Watch eating excessive sugar or things high in sugar, especially by themselves.
    • This can cause blood sugar spikes which can make you feel tired and sleepy which is no bueno when on-the-go.

Remember to do what you can when you can.  Food shouldn’t be seen as a cheat but a personal choice.  Figure out what foods make you feel great and eat more of those.  Figure out the foods that don’t make you feel so great and eat less of those.

I hope you enjoyed this article.  If you’d like to receive more articles like this by e-mail, subscribe to our newsletter on SOL FIT Project’s main page.
#GETMOVING

LET’S RETHINK FIT, TOGETHER!

Meal Prep Sunday: Mouth Watering Salmon & Quinoa (*BONUS Guac!)

We were pretty pumped when the local grocer finally got wild caught salmon back in stock this past week!  @ $13.99 per pound it’s a great deal plus salmon has all the good fats and omega-3s one to ask for 😋.   I’ll just leave it at that but this recipe turned out really well and the wildcaught salmon 🐟 tastes so much better without all the food coloring and other crud.  

Each dish cooks together for a total ⏰ time of about 30 minutes or less which is the whole goal when I cook.  I want delicsous meals both healthy 🥒and filling ✅ in under 30 minutes.  Do I occasionally go ​

​over that, sure, but not very often.  Most of us don’t have the time to make gourmet dishes for hours at a time.  That’s what restaurant chefs 👨‍🍳 are for!

Take all ingredients out of the fridge and/or pantry and let’s get going.

INGREDIENT LIST:

  1. Salmon
  2. Spices (Key West, Lemon, etc.)
  3. Quinoa
    • Water or broth
  4. Coconut oil (or other)
  5. Parsley
  6. Guacomole Recipe (on bottom)
    • Avocado
    • Red pepper
    • Garlic
    • Sea Salt
  7. Optional (Sea Scallops)

START HERE:

*Preheat oven for desired baking temperature for Salmon.  We use a lower temp (300-325 degrees F) and cook with coconut oil.  If you are using a higher heat oil or want to cook with something else then that’s fine too!

1.) Rinse quinoa (pre-soak optional)

  • I tend to pre-soak but Andew Weil suggests not to.
  • Up to you but either way it seems like a good idea to at least rinse in cold water before use

“To do so, simply run cold water over quinoa in fine-meshed strainer, rubbing the seeds with your fingers. (Avoid soaking quinoa, however, as saponins can leach into the seeds.) “-Andrew Weil M.D.

  • If you do soak: Drain, rinse, and repeat a few times

2.) If not follow directions on back of quinoa pack on how to make.

  • Faily simple and only requires boilng some water and letter quinoa simmer for a few minutes.
  • Add 2-3 cups of water or broth per 1 cup of raw quinoa
    • Broth can add a nice flavor to the quinoa depending on what you’re main dish is or if you are making a cold quinoa salad
  • EatingWell.com suggests after water is brought to a boil, lower to low heat and add quinoa to simmer for 15-20 minutes


SALMON

Now that the quinoa is on simmer, let’s get to the salmon.

  • Place oil in container (rub coconut oil or other into pan/container)
    • About 2 Tbsp (add more or less depending on your diet macro needs)
    • I always then rub the salmon in the oil and coat both sides and place in scale side down
  • Add Key West Seasoning or  other.  If you have nothing else, then at least add some garlic and lemon or lemom pepper to it.
  • Place in oven
    • If cooking at 325 it takes usually about 20-30 minutes to cook depending on how big of a salmon slab you have in there.
  • Done = done
    • Depending on the consistency of the salmon you want, it’s done when the thickest part flakes pretty easily – Livestrong.com
    • Once cooled, add a few parsley flakes for a nice touch and vitamin K!

 


Amazing 4-Ingredient GUAC!

While the quinoa is on simmer and salmon in oven you have time to make the guac.

  • 3 Avocados
  • 1/2 Red Bell Pepper
  • Garlic to taste ~ 1/2 teaspoon (start small, you can always add more)
  • Sea Salt ~ 1/2 teaspoon (you can always add more)

Cut avocados open and place the insides in a mixing bowl.  You will want to mash and/or mix them up well before adding anything else in.  Once the avocado mix is to the consisteny of your liking you can cut, chop, or pull appart with your fingers the bell pepper and place in guac.

We usually use 1/2 to a whole bell pepper depending on how finely the pepper is chopped.  If we are just pulling it apart with our hands and tossing it in, we usually use less.  *Bell pepper also makes a great dipping tool instead of using chips or anything else.  Mix the bell pepper up with the avocado.

Next, add garlic and salt to taste.  Start small and add a little bit at a time.  We usually add in the salt first because I know how much we like to use.  Then add the garlic to taste, depending on how much of the ingredients are all in.  Give the mitxture a few final spins and waaallllaaaaahhh! Best 4-Ingredient Guac!

Lot of recipes try and go overboard or add in crazy things.  If you want some spice you can add in some paprika or jalapions which are a nice touch.  Traditional guac includes tomoatoes and onions but in my experience I prefer the bell pepper to the tomatoe for the sweetness and crunch.  Also, the onion to me is strong and if a little spice is wanted, the jalepinos or paprika is better for our pallets.

 

Have fun with this one and let us know how it goes!  Any suggestions?

Happy Prepping!

Meal Prep Sunday: Amazing Paleo, Keto Friendly Sliders

Who doesn’t love meat and taters?  It’s a trick question because everyone, loves meat and taters, RIGHT!?!  Yea, I just made up this statistic, 100% of the world love meat and potatoes, especially together, how you like that math (haha!)?

Most of our meals are quick and easy and we try and stay under 20-30 minutes total. So, just and FYI to get the crispy sweet potato slices we wanted, we left the sweet potato in the oven a little longer.  This brought the total time up to about 45-50 minutes but you don’t have to do this to make them extra crispy as we did.  Let’s get to it shall we?


INGREDIENTS:

  • 1-3 Sweet Potatoe(s)
  • Avocado Oil or other high heat oil
  • 6oz. Steak (other meat)
  • 1 Kale leaf
  • 1 Avocado
  • Spices
    • Sea salt
    • Black pepper
    • Steak seasoning or any other desired, if needed

PREP:

  1. Preheat oven to 450 degrees fahrenheit.
  2. Slice potatoes into 1/4 to 1/2 inch pieces for your buns.
  3. Place slices in a mixing bowl and add high heat oil. (We use about 2 tbsp per potato but we also eat a low/moderate carb, high fat diet so take that into account.)
  4. Bake potatos for 20-30 minutes depending on your oven.  Ours usually takes about 25 minutes to be pretty well done.  Then place oven on broil (low) and broil for a final 5-10 minutes.  We like ours really crispy so if you do not then you will want to shorten the time.  Also, note if they are blackening then you may want to take them out or shorten the time.


While the potatoes are in the oven…

  1. Place in a skillet 6oz. steak on medium low to medium.  (We cook most things on a lower temp for a longer time.  Yes, it doesn’t get done as quick but it also preserves the meat quality and hopefully as many nutrients as possible.)  Cook the steak to your desire temp, ours being medium rare.  *A quick reference from marthastewart.com says you can cook on high heat for a great rare or medium rare steak in under 10 minutes.
  2. Add seasoning.  For this we just used a pinched cracked black pepper, sea salt and cumin.
  3. Once done, let cool then pull or cut apart into smaller pieces.


Finally…

  • Open advocado and slice into 1/4 pieces per half and grab the kale leaf and tear into smaller pieces for the topping.
  • Place potato slice down, add 1-2oz of meat
  • Add bits of kale and place 1-2 pieces of the avocado halves on top.
  • Lastly, add the top piece of the potato slice and now you hav your samwhich.
  • NOW, take a big ole’ bite!

This recipe is super fun and doesn’t take a long time considering the amazing flavors and taste it packs.  You can also, season anything to your likeing and even experiement adding different seasoning and spices to the potatoes and meat.

*A great side dish with this is a summer salad or even some satueed veggies like squash, mushrooms, and green peppers.

Happy Cooking!

Burning Fat: Vol 4 (3min)

Let’s get into today’s topic by discussing algebra shall we?  Yes, you heard me right, ALGEBRA.  For the most part you’d think if a + b + c = d then math tells us taking things to the other side of the equation you can find other letters.  For example, a+b+c=d so d-b-c=a.  Hello?  You still here? (Haha jk)

So let’s say a represent a normal healthy you and d represents overweight you.  If b and c are junk food and sitting on the couch then yes, subtracting those two makes perfect since.  However, if your speaking of chronic inflammation, being obese, having a disease, etc. then NO! just subtracting two things doesn’t get you back to healthy you.  

Throughout this post I’m also posting 3 personal photos.  The first two were taken 30s apart with #1 being immediately after excerising off a fast and #2 seated and not flexing.  The third is from about 30 minutes later and consuming a healthy recovery meal.  The point of this to show you don’t have to be an Instagram model every second of every day because no one really is.  Also, I want to clarify I am not calling myself and Instagram model by any means 🙄😂😂.  Anywho…

LIVE LIFE

Today, I wanted to make it clear that all of the things we’ve discussed over the past few weeks isn’t just for burning fat, it’s for a healthier and happier life.  A life free of chronic pain, chronic fatigue and hopefully disease. Gaining some weight over the years happens to a good bit of people.  This doesn’t mean it’s always the “norm” or that you must but chronically gaining weight, becoming obese, which then wrecks your body isn’t good at all.  

What is good?  You can change all of this.  By eating right for your body, using moderate exercise, and becoming aware of your surroundings, things can change for you.  You can make a a conscious decision today to shift your equilibrium back to your side.  Check this out! 

Some Things to Knock-Out Today!

  • Sodas, pop, cola, whatever you want to call them 🙄, fruit juices, etc.
  • Junk food — just throw it away! 
  • Other forms of chemical sugar like syrup, corn syrup, etc.
  • Vegetable oils 
  • Crisco

I wish I could go into detail on all of these topics but each one would require its own article and there are plenty articles out on the line already.  These substances, when consumed, don’t appear to be gut or body friendly at all.  Once you can expell these awful things from your diet, you will probably notice a change.  Remember start small.  Make one simple change to form a habit which can enturn form a lifestyle. 


WHY FAT?

I want you to also consider why it is you want fat gone.  Is it to look better, feel better, other or all the above? I’m not just speaking to people trying to lose weight here, but also, anyone concerned with their actual fat percentage.  The point being, you can lose weight, gain muscle, be jacked or ripped or something in between.  Looking different may gain you some confidence in the short-term but it won’t change who you are deep down inside.  

Finding out who you are and becoming comfortable with that person should be the ultimate goal in all of this. Most people don’t want you to hear that because they’ll say becoming fit will change your life.  That’s true, it will certainly help you have a healthy body but what about your mind?  Becoming comfortable with who you are, what you want to accomplish, and confident how you’re going to do it is the key.  

Does that mean problems won’t arise?  Of course they will, that’s life.  BUT, having contingency plans put in place and being able to adapt in any situation is how you combat problems.  Most people get scared or feel overwhelmed when they don’t have an answer or know how to solve a problem.    Being scared is okay, but having a plan to help guide you through your fear(s) is how you will conquior them in business, at the gym, at home, or wherever. 

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FINAL WORD
Start today trying to focus on WHOLE FOODS like meats, veggies, and fruits.  Try to eat them as much as you can and lay off the other stuff.  I won’t touch on bread or gluten here today but I will say it’s probably best to not buy the store bought stuff if you’re going to decide to eat it.  Just because it says “whole grain”doesn’t mean it even comes close to being healthy.  

Be smart.  Just because a TV ad, article, or whatever says eat this doesn’t always mean it’s true.  Yes, I know that sounds crazy but do your homework.  When you see a commercial or study that makes a statement, look at who’s funding them and see why they might have come to that conclusion.  
I hope this series helped or at least encouraged you to ask more questions.  My hope is only that, to get you to ask more questions and want to find answers.  Best of luck to your weekend.  
Happy Training! 

Burning Fat: Vol. 3 (5 min)

I have done you a disservice.  I’m not proud of it but, this is my time to come clean.  When writing the first volume of this series, Burning Fat, we dove hard into the topics and I made the comment calories in vs. calories out as a good way of thinking how to lose weight and/or fat without really explainning what that means.

If you’ve ever gone to a fitness center or worked out with a trainer to lose weight, gain muscle, or maintain weight, one of the most popular things people say is calories in vs. calories out.  While intuitively this statement makes since, what science is now learning and sharing is there’s a lot more to the equation than just eating less and working out more.  The eat less, sweat more mantra can actually further harm the progress you are trying to make.

In this article, I want to explain to you what’s possibly going on in your body and why what you’re feeding it means so much more than just looking good, losing weight, or “bulking up” for the season.  I want to empower you to take action and know what to eat and why… and how to best protect your body if you eat junk every now and then. I’ll recommend some further readings at the bottom if you want to nerd out with us.  For now, here’s what you need to know.

 

WHY SO SERIOUS?

Whether you want to believe it or not, what you put into your body matters a whole heck of a lot.  Frustration sets in anytime we come across a social media post, article, or other about If It Fits Your Macros (IIFYM) program.

Eating whatever you want as long as it’s within the range your given sounds like a great plan, but carbs, proteins, and fats are not all the same unfortunately.  If they were, I’d be in a Dairy Queen line right now getting an Oreo Blizzard (should that be capitalized? not sure) and asking them to stuff as many fries in it as possible.

Sadly, all calorie quality is not the same and vegetable oils don’t do the same things to your body, as say, a healthier alternative, like coconut oil or avocado oil.  People are making some serious cash off of this too.  Selling their calculators, diet programs and recipe books to you.

Why?  Because they are telling you to eat whatever you want if it fits in the macros… Isn’t that what you wanted to hear?  Have you cake and eat it too? It’s ok to have some of that every now and then but it shouldn’t be the bulk of your diet.  To be fair, not all people say this or believe this but they will try to make it a selling point for sure.

 

ENTER  THE WOLF

An interesting amount of research is coming out from Robb Wolf.  Who is this man? Robb used to be a biochemist researcher and now is major Paleo advocate and affiliate owner for Crossfit.  As you can see, health, nutrition and wellness seem to mean a lot to him.  In his new book Wired To Eat he explores the reactions your body has to certain foods.  That is to say, how your blood glucose responds to cookies vs. a banana, for example.

What he found was pretty shocking. Apparently, everyone has different responses to different foods.  It’s not just across the board, this food makes this happen in your body.  For example, he tested consuming a coookie and then measured the blood glucose response.  While some people had higher blood glucose responses as expected to foods like cookies others ate the cookies and had a normal blood glucose response.  Could this mean cookies aren’t so bad for you after all?  Well, I wouldn’t jump the gun and go by a box of Oreos chalked full of chemicals and garbage just yet. 

What Robb suggests is doing a 7-Day Carb Test to find out which foods promote healthy responses in your body.  You can find out more about in his book Wired To Eat or FAQs here.  It’s relatively easy to read or listen to and to do the actual test all you pretty much need is a blood glucose monitor.  

Why is your glucose response to foods so important?  Without getting super nerdy and sciency this week, I want you to understand some basic concepts.

Normal Conditions:

  • Your body tells you, HELLO I’m HUNGRY!! by releasing ghrelin (hormone)
  • You eat food
  • Your body extracts this across your GI
    • Different areas for different macros (fat, protein, carbs)
  • Your blood glucose rises in repsonse because it’s from the food you just ate now in a metabolite form in your blood
  • At some point leptin (hormone) is released and says HEY UP THERE, I’m GOOD, no more food please.
  • You liver releases insulin to tell your cells to store the excess glucose now in the blood stream to bring your glucose level back to normal for you
  • Once blood glucose returns to baseline (normal) the liver will stop release insulin and all is well until you eat again.

Under normal conditions this process seems pretty straight forwarded right?  You are hungry, you eat, your body says that’s enough and the body adapts and stores the nutrients.  The problem isn’t quite so simple.

Abnomral Conditions:

To be honest, this is what many books are written about, what exactly happens when we eat bad food to our bodies.  Best answer I can give you is a whole lot.  Our bodies are made up of atoms with continuous chemical reactions making us who we are.  Every second there is an estimated 37.2 trillion chemical reactions occuring in a eukaryotic cell (us).  So, you can start to imagine when just one thing goes slightly wrong what can happen “down stream” to the rest of the reactions.

When we eat junk, or better yet, when the food we eat bothers us internally (abnormal rise in blood glucose, leaky gut, etc.) or externally (ezcema, allergies, asthma, etc.) we cause inflammation to occur.  This requires our immunes system to go into over-drive because the body thinks of the food as an invader and wants to attack it.  I can tell you from personal experience when my diet includes the things I know I shouldn’t be eating, like certain grains, my hands and knees can swell-up and be very painful.  This dramatically affects my quaility of life so I know what I have to stick away from unless I want those consequences.

OH, COME ON!

Now, let’s assume you eat at least one food item that bothers you.  Just one.  (Although, I’m very sure after reading two books recently, more foods than that do bother us.)  So what?  Well, if you are already overweight or obese you are adding several factors in that are further complicating this process.

I’m not asking you to buy into anything, adpat to a new lifestlye, but I do want you to realize your body is one giant beaker of reactions.  What you put into one side of the equation must be balanced on the other side to meet – equilibrium or homeostasis. When we eat junk or inflammatory foods we are making a conscoius decision to disrupt this formula and consequences sooner or later will result.  It could be acidreflux after a burger and fries or worse Alzheimer’s 20 years down the road from a chronic inflammatory process.

Again, I know from experience when it comes to the inflammorty process.  I sometimes will break out with eczema or have bad sinus problems due to foods I acutely eat.  Now imagine I just kept eating these foods for years instead of rarely.  What do you think will happen then?

FINAL WORD

Whether you want to beleive me or not, food can make or break you internally or externally.  You may not see all the signs and symptoms right away from inflammatory foods, but believe me, they will find you.  Everyone’s body is different and you can react to certain foods very negatively while your buddy has no real response. 

Notice how your body reacts and feels to each food item you ingest.  If it causes a “crash” or other symptom like heart burn, it’s probably a good idea to stay away from those foods.  Eat more of the ones that make you feel great and you’ll be on your way to success.

Next week we will be talking about different diets and how they effect you. 
Happy Training!
Futher readings:

Wired to Eat — this takes you to audible for a 30-Day free trial and you can download this book or any to listen to. Worth it!
It Starts With Food — Great book by the peeps who brought you Whole 30 which is a 30 day challenge to change your eating and feel better.  Very simple and easy book that expands on many of the topics here.
Further listening:

Ben Greenfield Fitness Podcast — this podcast taps about good carbs, bad carbs, high carbs, and low carbs.  Yea that’s what it says and not me being funny.  Great listen plus it will give you a head start to next week.  

Cheers Daddio! (3 min, Click Here)

Hey everyone!

I hope you had a great weekend celebrating your papa bear. My daddy is back home in Maryland while I’m in the fabulous Sunshine state… where it has been raining constantly! I wish I could have been home celebrating with him but he knows I would be if I could. Cameron’s dad was in town so we got to spoil him for the weekend. 😛
We started off with our new Saturday ritual – the Fort Pierce Farmer’s Market 🙂

Continue reading “Cheers Daddio! (3 min, Click Here)”

To Eat or Not to Eat? – That Is The Question. (Click Here)

Intro…

Have you ever heard not eating before a workout will burn more fat?  Well spoiler alert this myth has been debunked

BUT…

I’m more interested in finding out why this myth started and how it’s evolved.

Could there be some truth to this?  Is this the result of a Ketogenic Diet?  Does pre-workout, amino acid or coffee drinks still count as fasting if consuming during the fast period?

Continue reading “To Eat or Not to Eat? – That Is The Question. (Click Here)”