This is just a very quick blog to vent my anger at having been bitten this morning while out running!
I am doing a Lean Body transformation challenge (currently just finished week 1) and as part of my training I am jogging around Southwick Country Park. I jog there a few times a week at all times of day and so far after 5 bite free runs... run 6... some little furry rat thinks it is acceptable to chase me and bite my ankle!
Is it just me or is it always the little dogs that seem to be the bitters? Do they have some in built inferiority complex that makes them need to bite to appear more butch?
I've run past massive dogs that could probably take my leg off if they really wanted to, without so much as a growl or batter of an eyelid... yet this little thing took me on!
When it had hold of my ankle (luckily for me it got more shoe than flesh) I stopped and tried to kick the dog, so it would leave me alone. The owner turned to me and said "don't you dare kick my dog!".
Sorry but is it not an offence to let your dog bite me? Or maybe I'm in the wrong for letting your dog bite me? In which case I apologise and will try to run faster next time ;)
My reply was not that polite, but I was very angry at having just been bitten... "If your dog bites me again I will have it put down!"... not my most PC moment, but it got the desired effect as she put her dog on a lead!
I love dogs and want to share the great outdoors with everyone and anyone, but let's share it in a way that we can all enjoy it please.
What are your thoughts on running towards or past dogs? Any useful tips or comments please share them below. Follow me on Twitter @fusionfitnessuk thank you.
Wednesday, 13 June 2012
Friday, 1 June 2012
Superfood Nutrition - Green Magic
When discussing nutrition and diet with clients, I often get asked if there is a need for people to take nutritional supplements even if they are eating a healthy well balanced diet. My answer is simply... YES.
Unless you grow every single thing that you eat and know exactly what conditions your food is grown in, you have no idea what nutritional value your food has. Two apples grown in the same orchard can have different nutritional values depending on the age of the tree, the soil conditions, amount of rain fall, sunlight and many other factors.
So if you can't guarantee the nutritional value of the food you are eating, how can you make sure you are getting your 5-a-day? For me nutritional supplements are there to support a healthy diet, NOT replace it.
All through my sporting career I took a product called Green Magic. It is the most complete green superfood I have ever come across. I felt that it aided me in so many ways like recovery from training, mental alertness, resistance to common illnesses, super dose for energy boost and much more. The other major plus was knowing that my nutritional needs were being looked after no matter where in the world I was competing or what other food I was eating. Just look at some of the ingredients:
Spirulina
This is a 95% digestible protein with only 1.2 calories per gram. It is loaded with enzymes, minerals and trace minerals. It provides quick energy and is a rich source of natural iron. It also contains all eight essential amino acids.
Chlorella
This is a great source of protein and beta carotene. It is the highest source of chlorophyll (ten times more than alfalfa). It is rich in natural iron and contains 18mg of beta carotene pr gram. Seven grams provides over 100% of the RDA of vitamin B12.
Lecithin
Lecithin emulsifies fat and oil into water and is excellent for memory and nerves. It is brain fuel with over 98% phosphatides including phosphatidylcholine.
Barley Grass juice
Barley grass juice is a good source of potassium and contains 11 times the calcium of dried milk. It also contains 5 times the natural iron content of spinach. It will help to neutralise and remove toxins.
Wheat grass juice
Wheat grass juice contains only three calories pr gram. It is loaded with powerful enzymes and is a good source of chlorophyll. It will help to cleanse and purify the blood.
Kamut Juice
This is an ancient wheat found in the pyramids (over 4000 years old). It is a high energy nutritious food called King Tut’s Wheat.
Rice Kernal Membrane Powder
The best part of rice is the rice kernel membrane (often discarded to make instant rice) .It is an excellent source of fibre and B-complex.
High Pectin Apple Fibre
High pectin apple fibre acts to trap cholesterol. It is also high fibre with an excellent taste and aroma.
Icelandic Kelp and Nova Scotia Dulse
These are sea vegetables containing 28% naturally chelated major and trace minerals. They also contain natural lithium (dulse).
Coenzyme Q10
Coenzyme Q10 is a powerful antioxidant that benefits the immune system and is essential for heart health. Maximum bio-availability. It is used by cells to produce energy. Unfortunately it declines in the body with age, necessitating supplementation.
Royal Jelly
Royal Jelly is a rich source of antioxidants. It contains valuable enzymes, 9 B Vitamins and 22 Amino Acids. Over 5% 10-HAD.
Jerusalem Artichoke Powder
Jerusalem artichoke powder feeds the ‘friendly flora’ and helps correct ph balance. It normalises toxic bacteria and is lactose free.
Lactobacillus acidophilus / Bifidus Probiotic
A great probiotic, full 'friendly flora'. These friendly flora help correct your bodies pH balance. They normalise the toxic bacteria whilst being lactose free.
Additional ingredients include -
Wheat Sprouts and SOD W/Catalase.
Olympic gold medallist Steph Cook MBE was featured in an article in the times newspaper saying how she used Green Magic as part of her nutritional plan. Many current World class athletes still use Green Magic to support their nutritional plan.
This product is also great for children, as it turns everything green and is virtually tasteless... so put it into a banana smoothy and watch their faces as it turns green but still tastes of banana. A Harry Potter smoothy as I call it and my son loves them, plus I know that he is getting a nutritious superfood, scientifically blended with 17 nutrient-dense foods that are rich in natural enzymes, minerals, amino acids, vitamin and antioxidants!
So why not try this amazing superfood today and see the difference it can make to your health and wellbeing.
proto-col Green Magic comes in a 10 day trial size, so why not try it Click Here only £8.50, feel results in just 10 days.
Thursday, 31 May 2012
Do I need a Personal Trainer?
Ask yourself:
We all know the benefits of regular exercise and we all know how to exercise, so why do we find it so hard to exercise?
Whatever motivates us to start an exercise program, weight loss, dropping a dress size, personal appearance or getting fit for a charity event etc, the sad facts are that about 95% of people who undertake an exercise program will quit!
Why? The most common reasons are:
Change doesn’t happen overnight and old habits are hard to break. It is estimated that it takes about 30 days to break and old habit and reinforce a new one… that is 30 days without any habitual relapses.
Our lives are the sum of all the choices that we make, but sometimes just choosing to change is not enough and we need help to make the change. This is where a personal trainer can really benefit you and help you achieve your goals. By creating a goal orientated training plan, motivating you beyond the point where you would normally quit, giving you the support to succeed and educating you along the way so that you are better equipped to embrace the new you without any relapses.
If you are one of the 5% that will finish what you start you may still benefit from a personal trainer, as they will be able to taylor specific training plans to your goals and enable you to strive for bigger goals.
If you want to discuss with me why a personal trainer might be right for you, visit my website Fusion Fitness UK or follow me on Twitter @fusionfitnessuk
- How many times have you bought fitness equipment that only got used for a few weeks and now lives in the attic or under the stairs?
- How many times have you paid for gym membership and stopped going after 2 months (or less) and were still tied into membership contracts long after you stopped going?
- How many times have you said to yourself “I’m going to get fit or lose weight etc” only to be saying the same thing a few weeks later?
We all know the benefits of regular exercise and we all know how to exercise, so why do we find it so hard to exercise?
Whatever motivates us to start an exercise program, weight loss, dropping a dress size, personal appearance or getting fit for a charity event etc, the sad facts are that about 95% of people who undertake an exercise program will quit!
Why? The most common reasons are:
- Lack of results.
- Lack of motivation.
- Lack of support.
Change doesn’t happen overnight and old habits are hard to break. It is estimated that it takes about 30 days to break and old habit and reinforce a new one… that is 30 days without any habitual relapses.
Our lives are the sum of all the choices that we make, but sometimes just choosing to change is not enough and we need help to make the change. This is where a personal trainer can really benefit you and help you achieve your goals. By creating a goal orientated training plan, motivating you beyond the point where you would normally quit, giving you the support to succeed and educating you along the way so that you are better equipped to embrace the new you without any relapses.
If you are one of the 5% that will finish what you start you may still benefit from a personal trainer, as they will be able to taylor specific training plans to your goals and enable you to strive for bigger goals.
If you want to discuss with me why a personal trainer might be right for you, visit my website Fusion Fitness UK or follow me on Twitter @fusionfitnessuk
Tuesday, 29 May 2012
How to Beat Pain
The show looked at chronic back pain, soft tissue injuries and osteoarthritis. For those of us that either have or are suffering from one of these types of pain, the show was a must watch. Both Greg & Jack described the various conditions, their causes and symptoms in a simple and understandable manner with the use of some very funny experiments.
Quote of the evening has got to go to Nick"HeadHunter"Chapman who looked straight into the camera and said "It's nothing personal Dr.Jack... enjoy the evening" just before he took on Jack in a cage fight and caused quite a bit of soft tissue damage to Jack's legs.
Jack had undertaken by far the worst of the three experiments, but I'm sure he enjoyed giving Greg the odd electric shock as Greg attempted the "Urban Obstacle Course" in his Osteoarthritis suit.
After each experiment had highlighted the pain caused by each condition, Greg & Jack then set about lessening the pain. Whilst the methods they used were not new, how they delivered them will hopefully have encouraged the millions of viewers that there are simple and effective ways to BEAT PAIN.
This was a great programme and I look forward to seeing what this pair of human guinea pigs come up with next.
If you missed the programme then click here to catch it on the BBC iPlayer. Please leave a comment below and let me know what you thought of the programme.
Wednesday, 23 May 2012
Brooks - Green Silence
I was very lucky to win a pair of these shoes thanks to @Brooksrunninguk and @sweatshoponline. I’ve never run in a pair of Brooks shoes before, but never one to look a gift horse in the mouth I have now spent the last week putting them through their paces.
Appearance:
I am a very patriotic person (having served 12 years with the Household Cavalry and been a British Modern Pentathlete for 6 years) so the use of the Union Jack on the limited edition Green Silence gets a massive tick in the box from me. With the London Olympics just around the corner these are the perfect addition to my GB supporters wear.
Once you look beyond the bright and vibrant Union Jack design you'll notice the Brooks Green Silence have a red sole on the right foot and a blue sole on the left (not as pictured above – not sure if this on every pair or just mine). I like running shoes that are loudly coloured and these are about as loud a pair of shoes as you'll find. My wife still isn’t sure about them and says that I’m bound to run fast in them just so people don’t look too closely, I on the other hand will be proud to have people notice them. These shoes will stand out in any setting, and I anticipate lots of questions and comments once I start wearing them in races. Also the tongue is unusual, or rather the lack of tongue. Instead, the upper overlaps from one side to the other to cover the top of your foot, and the laces are slightly off-centre.
Fit:
The Green Silence is unlike most other racing flats that I've worn because they have a very roomy toebox (forefoot). I have quite wide feet and have had instep blister problems in the past with flats due to the narrowness of the toebox, but the Green Silence are like a pair of comfortable slippers - no blisters, not even a hot spot. Extremely comfortable.
Another unusual feature of the Green Silence when compared to most other shoes is that it has a low heel. The drop from heel-to-toe is only 8mm, whereas most other Brooks shoes have between 12-13mm (and most other shoes in general). From a practical standpoint, this makes the Green Silence a good choice for someone looking to try and transition to a more mid-foot/forefoot gait. I wear Vibram Fivefingers most of the time during every day activities and noticed how neutral the Green Silence felt, this is likely due to the low heel and lower heel-toe drop. They lack the flexibility of Vibram Fivefingers, but they are by no means stiff and have a much more minimalist feel than most shoes out there. Finally, the Green Silence are really light - weighing in at just over 7oz each they fit squarely within my preferred weight range for racing flats shoes.
Another unusual feature of the Green Silence when compared to most other shoes is that it has a low heel. The drop from heel-to-toe is only 8mm, whereas most other Brooks shoes have between 12-13mm (and most other shoes in general). From a practical standpoint, this makes the Green Silence a good choice for someone looking to try and transition to a more mid-foot/forefoot gait. I wear Vibram Fivefingers most of the time during every day activities and noticed how neutral the Green Silence felt, this is likely due to the low heel and lower heel-toe drop. They lack the flexibility of Vibram Fivefingers, but they are by no means stiff and have a much more minimalist feel than most shoes out there. Finally, the Green Silence are really light - weighing in at just over 7oz each they fit squarely within my preferred weight range for racing flats shoes.
Performance:
So I've only had my Green Silence for a week now and run about 30 miles, but I've used them for easy runs, and interval workout (hill session), on roads, grass and track conditions. The shoes were great. They're light enough to feel speedy, yet cushioned enough to handle longer runs. Although the initial plan is to use them for 5k-10k races, I suspect that they would hold up well even in a marathon - they're that comfortable. You may see them at the Bath Half Marathon in 2013. Very happy with their performance
One thing I haven’t mentioned yet is they are eco-friendly, which is also an area they massively out performs other shoes. Below is a list of the "green" elements found in the Green Silence (via sweatshop.co.uk.)
BioMoGo, the world's first-ever biodegradable midsole for running shoes.
75% of the shoe’s materials are post-consumer recycled.
Biodegradable insole and collar foams.
Laces, gillies, and reinforced webbing are 100% post-consumer recycled.
Water-based adhesives are used throughout.
All dyes and colorants are non-toxic.
Packaging is 100% post-consumer recycled.
Summary:
The Green Silence has already earned itself a firm place in my casual Olympic support GB wear and I will definitely be wearing them when I take part in my first Park Run at Southwick Country Park.
Well done Brooks for putting in the effort to design a "green" shoe like this, long may this kind of initiative continue. Time for the other shoe manufacturers follow Brooks' lead.
Friday, 18 May 2012
A Calorie Is Not a Calorie
Food calories affect the body very differently depending on their source and the overall context in which they are consumed
I’m sure you’ve heard the expression, “A calorie is a calorie.” It means that carbohydrate, fat and protein calories are equal in terms of their effect on body weight. This point is most often made in the context of debates between low-carb and low-fat diet advocates. Those who say “A calorie is a calorie” in this context mean to suggest that macronutrient proportions are irrelevant to weight management (as long as one is getting enough of each to meet one’s basic health needs). All that matters is the total number of calories consumed, regardless of whether the plurality comes from fat or carbohydrate.
Weight management is a simple game of math, these folks argue. To maintain your current weight, you need to consume the same number of calories your body burns each day. To lose a pound, you need to create a caloric deficit of approximately 3,500 calories. Whether you create that deficit by eating less fat, less carbohydrate, less protein or a little less of everything is immaterial.
It sounds sensible, but it’s actually not true. A calorie is not a calorie, in more than one sense.
Carbohydrate, fat and protein calories are indeed equal by definition in terms of their energy content, but the body processes each in a distinct way, and these differences have real implications for weight management.
In addition, food calories of all types may have very different effects on the body depending on when they are eaten and what they are eaten with. Following are five specific reasons why all calories are not equal.
#1. The energy cost to metabolize fat, carbs and protein is different
The body must use energy to digest, absorb and metabolize the energy in food. And it so happens that the body uses different amounts of energy to process different energy-containing nutrients.
Generally, more energy is required to process protein than carbs, and more energy is required to process carbs than fat.
What this means effectively is that a 2,500-calories-a-day high-protein diet adds fewer calories to the body than a 2,500-calories-a-day high-carb diet, which in turn adds fewer calories to the body than a 2,500-calories-a-day high-fat diet. Admittedly, the differences are small. They do not in themselves constitute a rationale to consume a high-protein, low-fat diet for weight management.
#2. Calorie restriction slows metabolism
The biggest problem with using linear calorie equations for fat loss is that the fewer calories you consume, the fewer calories your body burns. Thus, if, based on the 3,500-calorie rule cited above, you decide to cut your daily energy intake by 500 calories in hopes of losing a pound a week (500 calories/day x 7 days = 3,500 calories), you will probably find that you do indeed lose a pound in the first week but less in each subsequent week. This phenomenon is believed to represent a metabolic adaptation to prevent starvation.
Your body literally runs cooler to conserve the reduced number of calories you’re eating, thereby effectively increasing the value of each calorie.
A 2006 study published in the Journal of the American Medical Association reported that volunteers who maintained a very low-calorie diet for six months exhibited a significantly greater reduction in metabolic rate than could be explain by weight loss alone. A longer-term study on monkeys revealed that monkeys whose food intake was reduced by 30 percent for 11 years exhibited a 13-percent lower metabolic rate than weight loss alone could account for.
More relevant for our concerns as athletes is evidence that even small calorie deficits within a single day may alter our metabolism in ways that have negative effects on our body composition. A study involving elite female gymnasts and distance runners found a strong inverse relationship between the number and size of energy deficits throughout the day (that is, periods when the body’s calorie needs exceed the calorie supply from foods) and body fat percentage. In other words, the athletes who did the best job of matching their calorie intake with their calorie needs throughout the day were leaner than those who tended to fall behind.
What’s important to note about this study is that the effect of mini calorie deficits was independent of total caloric intake for the day. This means that a woman athlete who requires and consumes X calories a day is likely to have less muscle and more body fat if she does not time her eating well than if she takes in the same total number of calories but distributes them more evenly throughout the day.
#3. Protein reduces appetite
Protein generally reduces appetite more per calorie than fat and carbohydrate. Therefore a person who increases his daily protein intake without making any conscious attempt to eat less is likely to eat less anyway due to reduced appetite. This is another important sense in which protein, carbohydrate and fat calories are not equal.
In a recent study from the University of Washington School of Medicine, 19 subjects were fed each of three diets sequentially. For two weeks they followed a weight-maintenance diet comprising 15 percent protein, 35 percent fat, and 50 percent carbohydrate. For the next two weeks they followed a high–protein diet of equal calories. The macronutrient breakdown of this diet was 30 percent protein, 20 percent fat, and 50 percent carbohydrate. Finally, the subjects switched to a high-protein diet with the same macronutrient breakdown but no calorie restriction—subjects were allowed to eat as much or as little as they pleased (or “ad libitum”). They stayed on this last diet for 12 weeks.
The authors of the study reported that when subjects switched from the low-protein weight maintenance diet to the high-protein weight maintenance diet, they started feeling much fuller despite the fact that they were consuming the same number of calories. Even more significant, during the unrestricted high-protein diet phase, the subjects voluntarily reduced their daily eating by 441 calories per day and lost almost 11 pounds, including more than eight pounds of body fat, on average.
#4. Fiber reduces calorie absorption
Fiber is a form of carbohydrate that contributes to satiety without contributing calories, because it is not absorbed into the body. Consequently, a 100-calorie high-fiber food will reduce appetite and subsequent eating more than a 100-calorie low-fiber food. Likewise, a person who increases his daily fiber consumption without making any conscious effort to eat less will wind up eating less anyway due to reduced appetite. Thus, a calorie inside a high-fiber food is not equal to a calorie inside a low-calorie food—yet a fourth way in which “a calorie is not a calorie.”
#5. Timing of eating affects calorie processing
Thermic effect of food (TEF) is a fancy name for the energy used up as a result of digesting and absorbing a meal. A study published in the American Journal of Clinical Nutrition found that TEF is higher in the morning than in the evening. Volunteers were given an identical 544-calorie meal at one of three times. In subjects fed at 9 am, TEF increased by 16 percent; in those fed at 5 pm, TEF increased by 13.5 percent; and in those fed at 1 am, TEF increased by only 11 percent. So it’s clear that we burn more calories in the morning.
The effect of calories on body composition is also influenced by the size and frequency of meals. For example, a Japanese study found that boxers placed on a six-meals-a-day weight-control diet lowered their body fat percentage significantly more than boxers who ate exactly the same number of calories in just two meals.
Generally speaking, food calories are more likely to be stored as fat and less likely to be used immediately for energy, stored as glycogen, or used to synthesize new muscle proteins when they are consumed in excess of short-term needs. This is why six small meals totaling 2,500 calories are not equal to two large meals totaling 2,500 calories.
On the flipside, food calories are more likely to be used immediately for energy or stored as glycogen or used to synthesize muscle proteins when they are consumed at times of energy deficit, such as first thing in the morning after the overnight fast. Another such time is after exercise.
Numerous studies have shown that people build more muscle and gain less body fat (or shed more body fat) when they consume adequate calories within two hours after exercise than when they do not, despite consuming the same total number of calories over the course of the day.
To be sure, counting calories has some value. However, for the reasons cited above, you can’t count on calories from any source to affect your body equally in all circumstances.
Nutrition article courtesy of PacificHealth Laboratories, makers of nutrition tools such as Accelerade, Accel Gel, Endurox R4, Endurox Excel and much more. For product information or to purchase products, please visit www.pacifichealthlabs.com.
Weight management is a simple game of math, these folks argue. To maintain your current weight, you need to consume the same number of calories your body burns each day. To lose a pound, you need to create a caloric deficit of approximately 3,500 calories. Whether you create that deficit by eating less fat, less carbohydrate, less protein or a little less of everything is immaterial.
It sounds sensible, but it’s actually not true. A calorie is not a calorie, in more than one sense.
Carbohydrate, fat and protein calories are indeed equal by definition in terms of their energy content, but the body processes each in a distinct way, and these differences have real implications for weight management.
In addition, food calories of all types may have very different effects on the body depending on when they are eaten and what they are eaten with. Following are five specific reasons why all calories are not equal.
#1. The energy cost to metabolize fat, carbs and protein is different
The body must use energy to digest, absorb and metabolize the energy in food. And it so happens that the body uses different amounts of energy to process different energy-containing nutrients.
Generally, more energy is required to process protein than carbs, and more energy is required to process carbs than fat.
What this means effectively is that a 2,500-calories-a-day high-protein diet adds fewer calories to the body than a 2,500-calories-a-day high-carb diet, which in turn adds fewer calories to the body than a 2,500-calories-a-day high-fat diet. Admittedly, the differences are small. They do not in themselves constitute a rationale to consume a high-protein, low-fat diet for weight management.
#2. Calorie restriction slows metabolism
The biggest problem with using linear calorie equations for fat loss is that the fewer calories you consume, the fewer calories your body burns. Thus, if, based on the 3,500-calorie rule cited above, you decide to cut your daily energy intake by 500 calories in hopes of losing a pound a week (500 calories/day x 7 days = 3,500 calories), you will probably find that you do indeed lose a pound in the first week but less in each subsequent week. This phenomenon is believed to represent a metabolic adaptation to prevent starvation.
Your body literally runs cooler to conserve the reduced number of calories you’re eating, thereby effectively increasing the value of each calorie.
A 2006 study published in the Journal of the American Medical Association reported that volunteers who maintained a very low-calorie diet for six months exhibited a significantly greater reduction in metabolic rate than could be explain by weight loss alone. A longer-term study on monkeys revealed that monkeys whose food intake was reduced by 30 percent for 11 years exhibited a 13-percent lower metabolic rate than weight loss alone could account for.
More relevant for our concerns as athletes is evidence that even small calorie deficits within a single day may alter our metabolism in ways that have negative effects on our body composition. A study involving elite female gymnasts and distance runners found a strong inverse relationship between the number and size of energy deficits throughout the day (that is, periods when the body’s calorie needs exceed the calorie supply from foods) and body fat percentage. In other words, the athletes who did the best job of matching their calorie intake with their calorie needs throughout the day were leaner than those who tended to fall behind.
What’s important to note about this study is that the effect of mini calorie deficits was independent of total caloric intake for the day. This means that a woman athlete who requires and consumes X calories a day is likely to have less muscle and more body fat if she does not time her eating well than if she takes in the same total number of calories but distributes them more evenly throughout the day.
#3. Protein reduces appetite
Protein generally reduces appetite more per calorie than fat and carbohydrate. Therefore a person who increases his daily protein intake without making any conscious attempt to eat less is likely to eat less anyway due to reduced appetite. This is another important sense in which protein, carbohydrate and fat calories are not equal.
In a recent study from the University of Washington School of Medicine, 19 subjects were fed each of three diets sequentially. For two weeks they followed a weight-maintenance diet comprising 15 percent protein, 35 percent fat, and 50 percent carbohydrate. For the next two weeks they followed a high–protein diet of equal calories. The macronutrient breakdown of this diet was 30 percent protein, 20 percent fat, and 50 percent carbohydrate. Finally, the subjects switched to a high-protein diet with the same macronutrient breakdown but no calorie restriction—subjects were allowed to eat as much or as little as they pleased (or “ad libitum”). They stayed on this last diet for 12 weeks.
The authors of the study reported that when subjects switched from the low-protein weight maintenance diet to the high-protein weight maintenance diet, they started feeling much fuller despite the fact that they were consuming the same number of calories. Even more significant, during the unrestricted high-protein diet phase, the subjects voluntarily reduced their daily eating by 441 calories per day and lost almost 11 pounds, including more than eight pounds of body fat, on average.
#4. Fiber reduces calorie absorption
Fiber is a form of carbohydrate that contributes to satiety without contributing calories, because it is not absorbed into the body. Consequently, a 100-calorie high-fiber food will reduce appetite and subsequent eating more than a 100-calorie low-fiber food. Likewise, a person who increases his daily fiber consumption without making any conscious effort to eat less will wind up eating less anyway due to reduced appetite. Thus, a calorie inside a high-fiber food is not equal to a calorie inside a low-calorie food—yet a fourth way in which “a calorie is not a calorie.”
#5. Timing of eating affects calorie processing
Thermic effect of food (TEF) is a fancy name for the energy used up as a result of digesting and absorbing a meal. A study published in the American Journal of Clinical Nutrition found that TEF is higher in the morning than in the evening. Volunteers were given an identical 544-calorie meal at one of three times. In subjects fed at 9 am, TEF increased by 16 percent; in those fed at 5 pm, TEF increased by 13.5 percent; and in those fed at 1 am, TEF increased by only 11 percent. So it’s clear that we burn more calories in the morning.
The effect of calories on body composition is also influenced by the size and frequency of meals. For example, a Japanese study found that boxers placed on a six-meals-a-day weight-control diet lowered their body fat percentage significantly more than boxers who ate exactly the same number of calories in just two meals.
Generally speaking, food calories are more likely to be stored as fat and less likely to be used immediately for energy, stored as glycogen, or used to synthesize new muscle proteins when they are consumed in excess of short-term needs. This is why six small meals totaling 2,500 calories are not equal to two large meals totaling 2,500 calories.
On the flipside, food calories are more likely to be used immediately for energy or stored as glycogen or used to synthesize muscle proteins when they are consumed at times of energy deficit, such as first thing in the morning after the overnight fast. Another such time is after exercise.
Numerous studies have shown that people build more muscle and gain less body fat (or shed more body fat) when they consume adequate calories within two hours after exercise than when they do not, despite consuming the same total number of calories over the course of the day.
To be sure, counting calories has some value. However, for the reasons cited above, you can’t count on calories from any source to affect your body equally in all circumstances.
Nutrition article courtesy of PacificHealth Laboratories, makers of nutrition tools such as Accelerade, Accel Gel, Endurox R4, Endurox Excel and much more. For product information or to purchase products, please visit www.pacifichealthlabs.com.
Thursday, 17 May 2012
5 Foods That Speed Metabolism
Did you know that there are 5 foods that will help you to achieve your weight loss goals by naturally increasing your metabolism?
So if we can get help from our food, increase our metabolism and burn fat, why don’t we include these foods in our weekly shop? I am forever seeing people spending their time looking in the wrong aisles of our supermarkets.
Is it because those foods are cheaper or is it simply because we don’t understand what information to take away from all the messages we are constantly being bombarded with about our health all the time?
Foods That Speed Metabolism:
#1: Acai Berries
The acai berry is small round purple berry found from the palm trees of the Brazilian Amazon which has ten times the antioxidants of grapes and twice that of blueberries. The keyword here is antioxidant.
This is important to us because when we’re stressed out, fighting a cold, or just trying to recover from an exhausting day our body goes through an elevated level of oxidative stress where we produce damaging free radicals. Free radicals are very damaging to our cells and have been linked to a number of diseases such as Parkinson’s, Alzheimer’s and chronic fatigue syndrome.
When we ingest foods that are higher in antioxidants then we help our body fight these free radicals. So when we have acai berries or most commonly found as Acai juice then we also help the cellular mechanisms in our body to work most efficiently and this includes our metabolism and break down of foods.
#2: Whey Protein
Pretty much any fitness athlete knows that whey protein is an essential and important part of their daily diet. Whey protein powder is one of the highest quality forms of protein you can find in the market and is a great source of essential amino acids. But why are amino acids important?
Amino acids are the building blocks of our muscles and tissues and in any given day when we are exercising or just running around we are breaking down these tissues. So supplementing with whey protein is key to rebuilding and recovery which also means higher muscle to fat ratio in our bodies. This directly equates to a faster metabolism and a leaner meaner body.
Omega 3′s are essential fatty acids that we must obtain from our diet and great for keeping our heart healthy, and have been shown to help control our cholesterol and blood sugar levels. Omega 3′s also help with enzyme reactions that boost our metabolism so currently much research is being done on how these fatty acids can help with obesity
#4: Turkey
Another great source for high quality natural protein is Turkey. Of course, we want to aim for skinless and as fresh as possible to get the most nutrients but Turkey is also a great source for Vitamin B’s.
The B Vitamin family is known for helping us with healthy immune and metabolic function as well as combating symptoms of stress and depression. I’ve found this to be especially true with my energy levels and take a B Complex Vitamin once or twice daily.
Green tea also has a natural form of caffeine which spikes your metabolism for a few hours after drinking it so why not add a cup or two in the morning when you are working.
Conclusion: Foods That Speed Metabolism
Ok so after reading this list you should know what to buy next time you’re going shopping…make that list now: Acai Berries (blueberries are also good), Whey Protein powder, Salmon, Turkey, Green Tea. You should feel a boost in your metabolism and together with regular exercise you should see that belly fat start to melt off after several weeks of trying these 5 foods.
Article courtesy of Sam Omidi of www.weightlossandtraining.com
Please leave a comment below if you have any questions, or have tried incorporating this list and are starting to see some great results…
So if we can get help from our food, increase our metabolism and burn fat, why don’t we include these foods in our weekly shop? I am forever seeing people spending their time looking in the wrong aisles of our supermarkets.
Is it because those foods are cheaper or is it simply because we don’t understand what information to take away from all the messages we are constantly being bombarded with about our health all the time?
Foods That Speed Metabolism:
#1: Acai Berries
The acai berry is small round purple berry found from the palm trees of the Brazilian Amazon which has ten times the antioxidants of grapes and twice that of blueberries. The keyword here is antioxidant.
This is important to us because when we’re stressed out, fighting a cold, or just trying to recover from an exhausting day our body goes through an elevated level of oxidative stress where we produce damaging free radicals. Free radicals are very damaging to our cells and have been linked to a number of diseases such as Parkinson’s, Alzheimer’s and chronic fatigue syndrome.
When we ingest foods that are higher in antioxidants then we help our body fight these free radicals. So when we have acai berries or most commonly found as Acai juice then we also help the cellular mechanisms in our body to work most efficiently and this includes our metabolism and break down of foods.
#2: Whey Protein
Pretty much any fitness athlete knows that whey protein is an essential and important part of their daily diet. Whey protein powder is one of the highest quality forms of protein you can find in the market and is a great source of essential amino acids. But why are amino acids important?
Amino acids are the building blocks of our muscles and tissues and in any given day when we are exercising or just running around we are breaking down these tissues. So supplementing with whey protein is key to rebuilding and recovery which also means higher muscle to fat ratio in our bodies. This directly equates to a faster metabolism and a leaner meaner body.
#3: Salmon
Lean meats like fish are very critical diet component to anyone wanting to speed up their metabolism. Salmon in particular is low in saturated fat, high in protein and provides health promoting Omega 3 fatty acids.Omega 3′s are essential fatty acids that we must obtain from our diet and great for keeping our heart healthy, and have been shown to help control our cholesterol and blood sugar levels. Omega 3′s also help with enzyme reactions that boost our metabolism so currently much research is being done on how these fatty acids can help with obesity
#4: Turkey
Another great source for high quality natural protein is Turkey. Of course, we want to aim for skinless and as fresh as possible to get the most nutrients but Turkey is also a great source for Vitamin B’s.
The B Vitamin family is known for helping us with healthy immune and metabolic function as well as combating symptoms of stress and depression. I’ve found this to be especially true with my energy levels and take a B Complex Vitamin once or twice daily.
#5: Green Tea
The Green Tea phenomenon has gained mass appeal across the world. It contains high quality antioxidants as well as polyphenols which have been shown to reduce the risk of cardiovascular disease and cancer. Green tea also has a natural form of caffeine which spikes your metabolism for a few hours after drinking it so why not add a cup or two in the morning when you are working.
Conclusion: Foods That Speed Metabolism
Ok so after reading this list you should know what to buy next time you’re going shopping…make that list now: Acai Berries (blueberries are also good), Whey Protein powder, Salmon, Turkey, Green Tea. You should feel a boost in your metabolism and together with regular exercise you should see that belly fat start to melt off after several weeks of trying these 5 foods.
Article courtesy of Sam Omidi of www.weightlossandtraining.com
Please leave a comment below if you have any questions, or have tried incorporating this list and are starting to see some great results…
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