Posts Tagged ‘Nutrition’
January 5, 2011 | 
Author I haven’t written in a few weeks, which is largely a product of my trip to Spain for the holidays. I’ve been swamped since returning, and my mind just hasn’t settled long enough to put the electronic pen to the electronic paper. Anyway, I went grocery shopping today. Here’s what my cart looked like:
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*I wrote this back in ’09 as my senior year in college started to wane.*
You’ve seen him. You have probably whispered to your friends about him while he sits across the room, inhaling his food. Three burgers, three slices of pizza, a whole plate of french fries, and an army of cups filled with what combined looks like a gallon of soda. That’s probably just round one, and he is almost certainly going back for dessert.
If this person sounds familiar to you, then you are probably a college student who has witnessed this feeding ritual in your campus dining hall. Sad thing is, in the University setting this kind of eating is fairly common.
This uninhibited way of eating starts when you enter college, at which time you are thrust into an environment where, within the boundaries of the campus food system, what you eat, how much you eat, and when you eat is entirely up to you. Haven’t even see a vegetable in months? You’re an adult now, and Mom will never know…
The common result of this new style of grazing? You guessed it! The “Freshman 15.” This is a slow-onset affliction, often going unnoticed until one’s parents look confused into the eyes of a round-faced teenager, wondering if it is really the same child they sent away to school.
But never fear, because eating healthy on campus is manageable if you employ some strategy. With careful attention and a little planning, it is possible to live the dream – getting others to cook the meals that make you leaner and healthier. Read the rest of this entry »
Every kid growing up playing baseball wants to someday be a pro; a Major Leaguer, really, but I guess being a minor leaguer counts too. Aside from living the dream, playing a fun kid’s game for money, and living devoid of the job responsibilities most of the world endures, there is one other, big perk: All the PB&J your face can handle. Read the rest of this entry »
If you haven’t yet seen the commercials by Gatorade bearing claims that the iconic sports drink has once again evolved, then let me fill you in: Gatorade is finally wising up and making themselves a player in the post-workout nutrition market, which is currently inhabited mostly by supplement makers. They are doing this by making their classic Gatorade just one piece in a system of three products designed to provide nutrition before, during and after a workout. They call it the G-Series. I call it a decent effort. Read the rest of this entry »
Not sure what you should be eating to get that flat, cut stomach you’ve always wanted? Want to know how to get those abs to pop? The answer may shock you… Read the rest of this entry »
I recently got a question about supplement potency and what one should look for when buying them. My answer is short: USP verification.
USP stands for U.S. Pharmacopeia, and they test dietary supplements to verify that what is on the label is actually in the product. Right now, all you’re likely to find with the USP seal is bottled capsules and tablets – sports products almost never go through USP verification.
Look For This Seal
The USP seal is the only thing I care about when I buy things like vitamins. Not all types of products, though, are going to go through this process. If you buy things like creatine, whey protein, and other sports nutrition products you just want to buy from a company you trust, because even the reputable companies don’t seem to get those types of products verified. I trust Optimum Nutrition for my protein, and NOW foods for seemingly everything else (NOW sells protein too, but I like Optimum better). NOW is one of my favorite companies to buy from because the vast majority of their products, are subject to some sort of independent testing or USP verification.
I’m not all the reliant on supplements, as whole foods are priority #1, but I do make sure to get the best for the least when I do buy them. Fish oil comes from Carlson, whey protein from Optimum, a multivitamin and vitamin D from Wal-Mart (Equate brand, baby!), and creatine from Optimum.
Bottom line is, if the ingredients are the same, why pay more? I know guys who lovetalking about taking their Animal Pak multivitamins. They feel soooo great taking these packets of 7 or more pills to get the RDIs of every vitamin. Animal Pak has done a great job at selling to suckers under the premise that if 100% RDI is good, then 1500% must be 15X better. Not so. And guess what? If I did want to take a worthless mega-dose of vitamins I could just pop 8 Equate multis. At 4¢ a piece, taking more than necessary still wouldn’t break the bank (Animal pak runs about $35 for 44 days worth, making each dose about $.80 each).
I don’t stress about taking vitamins because I try to eat for my vitamins, and I do a pretty good job of it. Anyone who eats a balance diet of lots of different colored vegetables and fruits doesn’t need a whole lot of help from multivitamins, and certainly not the mega-doses that many brands claim are crucial to health or athletic performance.
The bottom line? Pick the cheapest product that gives you the VERIFIED potency you are looking for.
Come back on Thursday, March 18th for my thoughts on buying fish oil, and feel free to comment on brands that you know and trust!
Breakfast and dinner are, in my book, tied for second place as the most crucial meals of the day. The first, of course, is the post-workout meal, which sets the stage for muscle recovery and growth. Breakfast and dinner are a close second because they can make or break a diet. So, let’s compare the two meals and find out what you should be doing to maximize your ability to burn fat and build & protect muscle mass.
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1 Heaping Cup Dry Old Fashioned Oats: 15¢
2¼ Cups Tap Water : .0001¢
1 Heaping Cup Frozen Mango Chunks: 80¢
1 Heaping Cup Blueberries: 60¢
1/4 Cup Ground Flaxseed: 10¢
No added sugar, splenda, salt, or any of that garbage: $0.00
Waking up with a smile, because I’m about to eat the best oatmeal ever….
One Dan-Size Portion
…PRICELESS! (man, what a dork I am)
Healthy eating requires healthy shopping, as you will eventually eat every food that is in your pantry. Yes, some of us have excellent will power to resist the unhealthy food around us, but rest assured, if you own it, you will one day eat it.
So, one of the biggest factors in sticking to healthy diet is stocking your cupboards with only the foods you should eat. If you don’t have any sticky buns available, then you won’t eat them at 11pm when you suddenly have a craving. Sensible, right?
The thing with healthy foods is that they are sort of a double edged sword. Per calorie, healthy food like veggies, fruits, fish, nuts, etc. are far and away more expensive than processed junk foods. For example, a 10 oz box of macaroni and cheese costs about 79 cents, and provides around 1000 calories when prepared. A whole pound of fresh broccoli costs 1.59 and provides maybe 200 calories. Get the picture? Though the broccoli is the hands-down winner in health, it won’t keep your body going if your budget is tight. This is, sadly, why poor families just simply can’t afford to be healthy.
Yet, per dollar, you can get A LOT of food when you choose healthy rather than processed and unhealthy, and healthy food keeps you full longer (bonus!). You can buy a huge drum of “Old-fashioned” Oats for 3 dollars, whereas a box of 12 small flavored oatmeal packets costs 4 dollars. Eat it plain, add fruit, or flavor it yourself, and you have a significant savings by buying bulk commodity oatmeal versus the prepackaged, less healthy version. Though healthy food is almost always more pricey per calorie, in many instances the bulk version of it is vastly cheaper than the processed versions that are ready-made for us. Plus, by buying commodities you avoid the sugar and salt that are added to prepackaged foods, such as that flavored oatmeal, which wreck otherwise healthy foods and diets.
The strategy that I take into the grocery store with me is one of getting the most healthy food for my dollar. I don’t compromise on the food itself, but I make compromises on taste and how much prep time I have to put in. When I say I compromise on taste I mean that I don’t worry about what it tastes like in the state I buy it, because I will prepare it so that it’s palatable to me back home. I’ve got a pretty good system going, and I’ll share what works for me…
Tips for becoming a better shopper:
- Buy commodity Foods in bulk (oatmeal, rice, quinoa, etc.) instead of prepackaged versions
- Buy fresh fruits and veggies that are in-season, as they will be cheapest
- Buy all other fruits and veggies frozen, as they will be cheap anyway
- Go with generic brand whenever possible, unless you KNOW there is a difference
- Don’t pay for drinks, ever! Imagine how much food you could buy for the 30+ dollars you probably spend on drinks each month. They contribute calories without making you full, which is a dietary nightmare. Sugary drinks suck, tap water is free, and bottled water is overrated.
- Trade in the dressings, sauces and marinades for spices, which are tasty, cheaper and don’t contribute empty calories
- Try the 4 dollar rule: Buy only meat that costs 4 dollars or less per pound. There is always some kind of lean meat that adheres to this on any given day at the grocery. Unless it’s grass-fed, more expensive meat isn’t worth it on a day-day basis.
- Don’t buy things you LOVE. You’ll just eat them all within two days.
- Don’t buy things you hope you’ll eat, but probably won’t. I do this a lot, mostly with fresh green veggies, and I waste them about half the time. If you really want to include something in your diet, buy in small quantities to start.
Try some of these tips out, and I know you’ll get more bang for your buck. I see people buying huge bags of Tostitos for 4 bucks a pop, and I can’t help think what a waste it is. I’d kill that whole bag in 15 minutes, still not be full, and be on the fast track to obesity and vitamin deficiency. I’d trade that for some frozen cherries mixed with plain oatmeal any day!
Cutting fat is a common goal no matter what time of year it is, but as a new years resolution, it probably can’t be topped. Many people would just assume hit the treadmill a little harder, but that isn’t the best way to go about it.
Sure, burning more calories will help, especially if you’re inactive, but modern training techniques are way beyond that, and I wouldn’t waste your time with sustained cardio and a recommendation of more salads (though salads have their place).
What You Really Should Be Doing
Metabolic circuit/complex training. Ever heard of it? Unless you’re a pretty advanced and knowledgeable trainee, then probably not. Yet, it’s far and away the best method to burn fat, add muscle definition, and increase conditioning all at once. Sounds great, right? Well, there’s a catch…
It can and will bring you to your knees. Sorry, but all good things in this world take sacrifice. If you’re willing to really work hard and actually want to meet your goals, training this way will be the best decision you’ve ever made. Stay tuned because I’ll be posting more about this type of training complete with sample videos.
What You Really Should Be Eating
More veggies, more protein, less processed foods, and fish oil! If that sounds simple, it’s because it kinda is. When you eat lean protein and veggies at each meal, your body will start reshaping itself almost immediately. There are lots of complex reasons to eat veggies, omega-3s, and lean protein in each meal, all the while omitting the processed crap, but don’t worry about it – just do it.
What do baby formula, breakfast cereal and peanut butter all have in common? They are all foods that have “reduced fat ” or “reduced sugar” versions that have carbohydrate fillers hidden in them that the FDA allows because they are not technically viewed as sugar. Two notable culprits are maltodextrin and corn syrup solids.
Maltodextrin is technically a complex carbohydrate because it is a chain of glucose molecules linked together. Yes, it is indeed complex, but glycemic index research shows that it might as well be labeled sugar, because it is absorbed just as fast, if not faster than other true sugars.
Reduced Fat "Natural Peanut Butter" Note the second ingredient...
Corn syrup solids are just what they sound: dried and solidified corn syrup. And what is corn syrup? Sugar, plain and simple. Yet, the government doesn’t view this as sugar either, and so food manufacturers can pump their products full of it (for the sweet taste) without it adding to the sugar total. Deceitful, right?
Reduced Fat Peanut Butter (this one has corn syrup solids added to replace some of the fat)
So, it is up to you consumers to be intelligent and look at both the nutrition and ingredient lists on each food package.
I’ll tell you a little story about a surprising place I found corn syrup solids. My cousins Arie and Reese have a 1 year old who they feed as well as any baby on the planet. Little Keller eats nothing but whole, organic and unprocessed foods, and is sure to grow up as perfectly as a baby can.
Soy Based Baby Formula...Now nearly half of which is wholesome corn syrup!
Keller would very occasionally have a bottle of formula, and again, his parents scrutinized the nutrition labels to give him the healthiest available. They had both milk and soy based formulas, and were phasing out the milk version. I asked them why, and they told me that both were nearly the same, but the soy formula had less sugar.
Milk-based Baby Formula...Does NOT contain corn syrup or maltodextrin
When I looked at the labels of each, the soy formula indeed had 5 or 6 grams less sugar than the milk formula, but 3 or 4 grams more total carbohydrate. How could this be? When I looked at the ingredient list, it became obvious: the FIRST ingredient was corn syrup solids. This meant that while the milk-based version had more sugar, it was at least from a natural source (milk). Breast milk contains sugar, so this isn’t too big a concern. Corn syrup, however, is NOT found in breast milk.
So what does this mean for you? Raise an eyebrow anytime you see natural foods that are somehow “improved.” Peanut butter should have one ingredient: peanuts.
Thanks to food scientists, reduced sugar bananas or extra-fiber apples will likely be created and hit the shelves sooner or later, and you can bet your ass I won’t be eating them.
I don’t drink milk. I also don’t eat yogurt, and in general avoid dairy products (though I’m struggling to kick cottage cheese). I’m not lactose intolerant; it’s just that I’m convinced that dairy isn’t very good for adults.
“Drink your milk” has been spouted by your mom, dad, grandma, Phys-Ed teacher, coach and strength coach as long as you’ve been alive, but if you’re trying to get or keep that six-pack, then you probably need to leave the udders alone…
First, let’s start with what we know:
The Optimistic View of Milk
- Good Source of Calcium
- Good source of protein (mixture of whey and casein, which is great for building and maintaining muscle)
- Fortified with Vitamin D to increase absorption of said Calcium
- Great with a heaping bowl of Cinnamon Toast Crunch (or an entire box, as it usually ends up)
How I Miss Thee...
The Evolutionary View of Milk
- Fed to babies for quick development of muscle, bone and fat stores
- Adult humans become more intolerant of lactose (chief sugar found in milk) as they age. To quote the National Institute of Health:
Primary lactase deficiency develops over time and begins after about age 2 when the body begins to produce less lactase. Most children who have lactase deficiency do not experience symptoms of lactose intolerance until late adolescence or adulthood.
- Poorly digested lactose causes water retention, which increases that flabby look. Bodybuilders, figure competitors and models wouldn’t dare touch milk products before a photoshoot.
- Milk has an insulin index score disproportionately higher than its glycemic index score. This means that milk has holistic properties responsible for greater insulin response than simply the amount of carbohydrate it contains. This finding makes evolutionary sense as the drink is, as discussed above, meant to fatten and increase weight in babies.
So let’s think about this: We produce lots of lactase for digestion of breast milk at infancy, then our body produces less and less, resulting in some degree of lactose intolerance. It seems pretty obvious that our body is telling us to wean ourselves off of the stuff as we reach adulthood. Why continue to pump ourselves full of a liquid that our body isn’t equipped to properly digest, and is biologically engineered to pack on weight and bodyfat? Good question…
Implications
Those of you who wish to lose weight, get ripped or maintain an advanced, super-healthy diet should almost certainly avoid milk products. After all, it doesn’t really contain anything unique; Calcium can be found in cruciferous and dark, leafy vegetables in good quantities (which everyone needs more incentive to eat, anyway), the 8 grams of protein per serving can be matched in about 1 oz of meat, and you can go outside for free Vitamin D. And it will keep your insulin levels higher than they need to be, which is bad for bodyfat business.
Yet, for young athletes, growing children or those looking to add body mass, I don’t ban milk. They probably don’t get calcium from other sources, and they surely process it better than older populations. I only urge those with weight-loss or general health goals (again, more advanced and knowledgeable eaters) to take a long and hard look at whether this bovine secretion is actually healthy.
To quote the great Arnold Schwarzenegger (Thanks, Jon): ”Milk is for babies. When you grow up you have to drink beer.”
References:
Garrett Hoyt, Matthew S. Hickey and Loren Cordain (). Dissociation of the glycaemic and insulinaemic responses to whole and skimmed milk. British Journal of Nutrition, 93, pp 175-177
doi:10.1079/BJN20041304
http://digestive.niddk.nih.gov/ddiseases/pubs/lactoseintolerance/
What do you take after you workout? Nothing? Water? Gatorade?
The science out there says that during and after your workout you should have a drink with a 4:1 ratio of carbohydrate to protein. I go with 80 grams of a Dextrose/Maltodextrin mix with a 20g scoop of whey protein, mixed in 24 oz of water. Yum!
There is a great book out there called Nutrient Timing: The Future of Sports Nutrition
that details what happens in your body during and after exercise, and what you should do during those windows to get the most benefit from your workouts. I read it a few years back and adhere to its principles to this day.
The short end of all the research is that if you do your workout nutrition right, you will minimize soreness and recovery time while maximizing strength and size gains.
My favorite nutrition author, John Berardi, writes tons of really good articles online, one of which discusses Nutrient Timing and the science behind it. It is long, but a really good read…The Science of Nutrient Timing.
There is no big secret to sculpting a killer body and staying healthy; rather, results are achieved by consistently following through with good day-to-day habits.
Everyone is different, but the general habits of very lean and healthy people are consistent. They…
Always eat breakfast
Never skip meals
Always eat in regular intervals, usually every 2-4 hours
Eat vegetables in every meal
Eat lean protein in every meal
Use as little salt as possible
Obtain sugar ONLY from fruits and vegetables
Never eat refined, sugary foods Read the rest of this entry »
Processed food is garbage, even when tightly sealed in the “healthy” veneer of a Weight-Watchers or Kashi package.
Want a highly nutritious, effective and thoughtless nutrition plan?
Buy and prepare only one-ingredient foods that come directly from the earth to your shopping cart – produce, meat, nuts, whole grains. (Sweet potato is the only ingredient in a sweet potato) Read the rest of this entry »