Eat Clean, Get Lean, Feel Great

Eating clean isn’t about being extreme or fanatical about the foods you eat.  It’s about making better choices and realizing that moderation is the key.

Eating clean means opting for more of the foods we know are good for us — whole grains, leans meats, fruits, vegetables, and good fats (the kind that comes from nuts and seeds) — and less of the stuff we know is not so good — processed foods, sugar, sodium, and bad fats (for example, trans fats).

Here are some basic rules for eating clean:

Stick with the Basics

The closer foods are to their natural states, the better.  That means unsalted, without added sugar, grass-fed, free-range, meats, and whole fruits and vegetables.  Add more “real” food to your diet, and improve your overall health.

Beware of Boxes and Cans

Most foods that come in a box, and many that come in cans, are processed in some way.  They either add “bad” stuff or strip away “good” stuff.  As a rule, the closer a food is to its original form, the better it is for you.

Be a Label Checker

Try to spend a little time reading the ingredient lists of the foods you and your family eat.  Generally, the healthiest foods contain the fewest ingredients.  If you can’t pronounce an ingredient, don’t eat it.

Avoid Bad Ingredients

Trans fats, food coloring and dyes, artificial sweeteners, high-fructose corn syrup, and nitrates and nitrites have been linked with everything from heart attacks and strokes to tumors and certain cancers.  Steer clear of foods that contain these ingredients.

Be a Smart(er) Shopper

Foods that are low in sugar and fat, and high in fiber, are great choices as meals and snacks.  Add to your grocery list foods like hummus, tuna and salmon, whole-grain breads and pastas, chia seeds, quinoa, seasonal fruits and vegetables, and lean meats; and spices and condiments like peppercorn, canola oil, and garlic powder.

Eat at Home

It takes a little forethought, planning, and preparation, but home cooking can help you cut calories and improve nutrition.  There are lots of online resources that can provide quick, easy-to-prepare, nutritious recipes for you and your family.  Try “one-dish” meals, which contain a vegetable, protein, and complex carbohydrate.  Use a slow cooker or Crock-Pot and program the time you want your food to be ready.  Cook large, family-sized portions and freeze leftovers for meals later in the week.  Try new foods, combinations, and preparations.

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Eat More of These Power Foods

If you’re looking to maximize the return on your nutritional investment — and I know you are — you don’t have to look much further than these power foods.

These foods will energize you; cut your risk of heart disease, stroke, cancer, and other diseases; strengthen your immune system; relieve pain and reduce inflammation; help your muscles recover after exercise; and boost brain function.

• Apples — contain quercetin, a tissue-protecting antioxidant, and a dose of belly-filling fiber.
• Bananas — for fiber and potassium.
• Beans — a great source of fiber, protein, vitamin B, zinc, iron, and magnesium.
• Berries — loaded with heart-healthy, cancer-fighting antioxidants.
• Dark Cherries — ease inflammation, relieve pain, and can help you sleep better.
• Dark Leafy Greens — kale and spinach are great sources of iron, calcium, vitamins A, C, and K, and folate.
• Salmon — heart-healthy omega-3s (good fats) and serotonin (a good-mood neurotransmitter)
• Kiwi — as much potassium as a banana and more vitamin C than an orange
• Oatmeal — add it to your protein shakes for more fiber and omega-3s.
• Whole Grains — healthier carbs like brown rice and quinoa (a complete protein).
• Yogurt — especially the Greek variety.
• Spices — like ginger, mustard, garlic, and honey.
• Black and Green Teas — can lower stress and block fat absorption.
• Avocados — rich in “healthy” fat and powerful anti-inflammatory properties.
• Eggs — eat this “smart” food for the vitamin D and choline.
• Beets — high in fiber, magnesium, and vitamin C, and may help reduce blood pressure.
• Nuts — like almonds and pistachios, make a great snack.
• Chocolate — the dark variety gets all the good press, but new research shows that milk chocolate also lowers risk of heart disease.

Add some of these foods to this week’s grocery list.

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Vitamin C May Help Exercise-Induced Asthma

People with exercise-induced asthma might find some relief by taking vitamin C, reports a study in the British Medical Journal (BMJ).

The author cites BMJ research supporting the use of vitamin C and exercise (done properly) to improve management of exercise-induced asthma.

This information is particularly relevant to me, as I have two daughters — both athletes — who use an inhaler for exercise-induced asthma.

The article defines exercise-induced asthma, its symptoms, and describes conditions that my exacerbate the condition.

Vitamin C deficiency is believed to stimulate the release of inflammatory mediators that may be involved in exercise-induced asthma.

Vitamin C supplementation is low-cost and safe, and may provide relief of asthma-related symptoms for physically fit people when exercising.

The author also discusses strategies for helping individuals with exercise-induced asthma better manage the exercise process.

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Abs Are Built in the Kitchen

Well (regarding the title), I’m not sure that’s 100% true — at least some of the work has to be done in the weight room — but I do believe You Can’t “Out-Train” a Bad Diet.

Here’s an article, titled, 7 Eating Habits That Will Uncover Your Abs, that provides some helpful advice and insight about the relationship between diet and the quest for abs.

The article focuses on 7 areas:

• Smart snacking
• Avoiding hunger
• Eating for your ideal weight
• Eating a variety of carbs
• Eating more veggies (and fish)
• Post-workout protein and carbs
• Drinking more water

Remember, balance and moderation is the key.  An extreme, fanatical approach to diet and nutrition (or anything else) rarely has “staying power;” slow and steady — consistency — is the way to go.

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Schools Should Encourage Hydration for Kids

Dehydration is the #1 cause of performance-related decline, but not just physiological decline.

Even mild-to-moderate dehydration in school-aged kids can adversely impact cognitive performance.  Being dehydrated by just 2% impairs performance in tasks that require attention, psychomotor, and immediate memory skills, according to research from the Journal of the American College of Nutrition.

Many of the student-athletes we train tell us that water bottles are forbidden in their schools.  Perhaps there’s some safety/security issue that I just don’t see, but I don’t understand this policy.

Teachers and administrators should be encouraging their students to stay hydrated throughout the day.  I’ve read about schools whose teachers remind their students, at the end of each period, to get a drink of water between classes.  I’ve also heard about schools that set up “drink stations” in their halls to ensure that students have an opportunity to drink water between classes.

Improving education and awareness among administrators, teachers, and students — as is relates to proper hydration and its impact on daily physiological and psychological function — is a step in the right direction.

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Pre- and Post-Workout Carbohydrates

Carbohydrates are important before your workout, to provide fuel for your exercise session; and after your workout, to replenish glycogen (the stored form of glucose) stores in your working muscles.

But, what are the best types of carbohydrates to consume before and after your workout?

The glycemic index (GI) is a way of measuring the body’s response to food.  A high GI food will cause a rapid and high elevation in blood glucose and a commensurate rise in blood levels of insulin.  Conversely, low GI foods will lead to a slower, more sustained blood glucose concentration.

Processed foods and foods with added sugar tend to have higher GIs; while less processed foods — including whole grain, high-fiber carbohydrates — usually have lower GIs.  Foods with carbohydrates that also have protein and/or fat also tend to have lower GIs, such as milk and dark chocolate.

Although the quality of your pre-workout meal or snack may not always significantly impact performance, studies lean toward a rationale for low GI carbohydrates before a workout, especially if the workout is longer in duration.

To accelerate restoration of glycogen stores following a workout, high GI carbohydrates may be a better choice.  High GI carbs are also appropriate between games of a double-header, or at half-time of a sporting event.

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Happy New Year! (it’s resolution time)

Happy New Year, and welcome to the first few days of 2023. Although I’m not a big proponent of annual resolutions, this time of year certainly lends itself to that process for lots of people. If you’re one of them, here are some considerations in your quest for self-improvement:

• Upgrade your pantry and fridge. Replace the high-sugar, refined, processed, and fried foods and snacks with healthier options like nuts, fruits, and veggies.
• Schedule your workout. You’re more likely to commit to a regular workout if you schedule it as part of your day/week as you would any other appointment or obligation.
• Train with a buddy to keep you motivated and accountable. Research shows that you’re more likely to stay on task if you workout with a partner, especially if he or she is more fit than you.
• Try new foods.  Experiment with new recipes and try to avoid stuff that comes out of a bag, package, or box.
• Get your sleep.  You’ll feel and perform better when you are well-rested. Aim for 7-8 hours of shuteye per night.
• Try a new activity.  If your current routine is getting stale, move on. Finding an activity you enjoy increases the likelihood that you’ll make it a priority.
• Take a break.  Set aside time in your daily calendar for two 15-minute breaks — one in the morning and another in the afternoon. Go for a walk, listen to music, or grab a healthy snack to improve productivity.
• Get more color in your diet. Try to include at least three colorful fruits and vegetables on your plate at breakfast, lunch, and dinner. Colorful meals are packed with antioxidants and nutrients to help fight illness and decrease inflammation.

Best wishes for a healthy, happy, and prosperous 2023.  HAPPY NEW YEAR!

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Healthy Eating Tips for the Holiday Season

Well, it’s that time of year… the holiday “weight gain” season.  And, although there is anecdotal speculation — via media reports, surveys, etc. — that the average American gains 5-10 pounds between Thanksgiving and Christmas, several studies now show that the average weight gain during the winter holidays is just a pound or two.  But here’s the real problem: Most people don’t ever lose the weight they put on during the holidays, according to a report in The New England Journal of Medicine.  Since the average weight gain during adulthood is about one to two pounds a year, that means much of midlife weight gain can be explained by holiday eating.

Here are some healthy eating tips to help you stay on track and get through the holidays:

• Exercise! Exercise! Exercise! Stay committed to your exercise/training program. Physical activity can help relieve stress, regulate appetite, and burn up extra calories.
• Be realistic. Perhaps the holiday season is not the best time to try to lose weight. Aim to maintain your current weight instead.
• Portion control. Keep your portion sizes small. Eat small portions of a variety of foods rather than a large portion of one food.
• Eat breakfast. Breakfast is truly the most important meal of the day. It jump starts your metabolism and helps to stave off hunger and cravings.
• Limit alcohol consumption. Alternate cocktails with unsweetened iced tea or seltzer to reduce the quantity of alcohol consumed. Choose wine, light beer or spirits mixed with no calorie beverages.
• Drink lots of water. Drinking water can decrease the chance of overeating by temporarily filling your stomach. Also, caffeine and alcohol can lead to dehydration which increases your need for water.
• Snack sensibly. Choose fruits and vegetables and dip with veggies instead of chips. Limit fried foods, high-fat sauces and gravies, and cheese cubes.
• Eat slowly and stop when you feel satisfied (not stuffed). Listen to your stomach! It takes about 20 minutes for your brain to signal your stomach that you’ve had enough. Pay attention to what it feels like to be satisfied and not full.
• Prepare for temptation. Never go to a party or event hungry. Prepare yourself for distractions by eating before you go. Have a small meal or a snack which contains a combination of carbohydrate, protein, and a little healthy fat to fend off hunger, such as natural peanut butter on whole wheat bread or low-fat cottage cheese with fresh fruit.
• Visualize success. Make an action plan. Think about where you will be, who you will be with and what foods will be available. It’s much easier to deal with a difficult social eating situation if you’ve already planned for it. Parties are a time to mingle with friends and loved ones. Focus on interaction instead of on the food and drinks. Food very often is center stage of any party but you can guarantee success by visualizing the enjoyment of the company and not just the food and drink.
• Don’t deprive yourself. Don’t spend all your time obsessing over the not-so-healthy delicacy that you’re really craving. Instead, allow a small portion and savor every mouth-watering bite so that you do not feel deprived.

Eating a bit too much one day is not the end of the world! It takes consecutive days of unhealthy eating to gain weight. If you slip up, put it behind you and return to your healthy eating plan, just don’t allow it to become a habit. You are in control of your lifestyle choices so choose wisely. It’s all about lifestyle changes, not diets.

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

The “Skinny” on Artificial Sweeteners

What do you use to sweeten your food and/or beverages?

Chances are, you use an artificial sweetener or consume a food or beverage in which an artificial sweetener is an ingredient.

There are misunderstandings, inaccuracies, and misconceptions about artificial sweeteners.  The purpose of this blog post is neither to encourage nor discourage the use of artificial sweeteners — simply to provide information to help consumers make educated choices.

Here’s an article from the Mayo Clinic, which provides some scientific clarity around the subject of artificial sweeteners, including the FDA approval process; currently available artificial sweeteners; practical considerations; and a comparative evaluation.

Personally, I like honey as my sweetener of choice.  It’s natural, and I add it to everything from green tea to oatmeal to smoothies.

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

No-Bake Energy Bites

Here’s a simple recipe for a healthy, tasty snack — No-Bake Energy Bites.

I was introduced to this recipe about a year ago, by my colleague and business partner, who brought them to our strength and conditioning facility.  Since then, I’ve seen the recipe (and several variations) posted on Facebook and other social media sites.

N0-bake energy bites are easy to prepare (total prep time is about 10 minutes) and, once you and your family taste them, you won’t be able make them fast enough.

The original, basic recipe looks like this:

Ingredients:

• 1 cup (dry) oatmeal (I used old-fashioned oats)
• 2/3 cup toasted coconut flakes
• 1/2 cup peanut butter
• 1/2 cup ground flaxseed
• 1/2 cup chocolate chips or cacao nibs (optional)
• 1/3 cup honey or agave nectar
• 1 Tbsp. chia seeds (optional)
• 1 tsp. vanilla extract

Directions:

1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour
2. Once chilled, roll into balls of whatever size you would like. (mine were about 1″ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week
3. Makes about 20-25 balls

The recipe can be modified to your taste.  You can add, subtract, or substitute ingredients.  If you’d like, press the mixture into a baking dish lined with parchment paper, and you can make energy bars instead.

Give ’em a try.

Your thoughts?

WE BUILD STRONGER ATHLETES!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.