Health Habits

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Posts Tagged ‘nutrition’

What you DON’T want in a personal trainer

January 12th, 2010

Here’s a little story for anyone out there thinking of hiring a personal trainer….

Earlier today, I was meeting with a potential new client.

For the last six months, she had been working out on her own and was less than pleased with the results. Previous to that, she had worked with a personal trainer for four months.

She was even less pleased with that experience.

Here’s why:

Over the four months, she spent $4800 ($100 per session x 3 sessions per week x 16 weeks)
Her weight yo-yo’d during this experience – eventually settling at 11 lbs lost
Her initial goal was 40 lbs

When her initial personal training package expired (48 sessions), she was asked to renew for another 48 sessions at the same rate.

At this time, she expressed her concerns about her lack of progress. She thought she should have lost more weight and was hesitant to renew based upon her results after 16 weeks.

This is what her trainer said:

He was also disappointed with her results
He was surprised that she didn’t do better, because all of his clients that follow his program achieve their goals.
The clients that don’t achieve their goals are unsuccessful because they don’t follow his program.
They cheat on their diet or they don’t do their self-directed cardio sessions.

and here’s my favorite…

He’s only with her 3 hours per week. That leaves 165 hours (24 x 7 – 3) in the week for her to sabotage his plan.
His responsibility is to design & deliver the program.
Her responsibility is to follow his direction.

And, you know what, he’s right.

He can’t follow her around and make sure she doesn’t follow the prescribed diet or do her “self-directed” cardio sessions.

But, for $4800, doesn’t she deserve more than a training program and 48 hours of counting reps and stretching her hamstrings?

(BTW, I saw the program, and I was unimpressed to say the least)

This is what she should have got for $4800

They should have spent time during every session discussion discussing what happened to her in between sessions.
He should have known if she was having trouble sticking to the plan
They should have discussed motivational techniques
He should have asked questions to find her triggers for poor eating.
He should have taught her how to look inside herself and identify the thoughts and emotions attached to her poor eating habits
He should have known she wasn’t doing as well as she should have
He should have worked harder to find the buttons that needed pushing

For $4800, he should have mustered up some personal & professional pride and made change happen.

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But enough about her ex-trainer douche-bag. Here’s what happened during our meeting

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After some initial pleasantries, we go down to the question & answer period of our meeting. I asked her all of the questions that I typically ask potential clients.

And after 30 minutes or so, I was pretty sure that her eating problems are tied up in her emotions.

We talked about her life. We talked about her eating patterns. We talked about some of the tricks I have picked up through the years. I watched her get agitated while talking about certain topics. I watched her body relax and her mood lift when she talked about her kids. When we talked about her friend’s weight loss success (a former client of mine), I could see the combination of hope and doubt in her eyes.

And this is just the beginning.

I barely know the woman.

Hopefully that changes. Hopefully, she gives me the chance to help her make her life a little bit better.

And yes, I know this sounds all new-agey and sensitive.

But, if I want her to achieve lasting results and not just a short term (Biggest Loser) change, we’ve got to identify the emotions behind the obesity. When we do that, the workout & nutrition plan will work as advertised.

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BTW, if anyone wants a kick-butt weight loss fitness program, check out the Health Habits Facebook Page. Become a fan and have free access to a workout plan designed to burn fat fast.

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Posted in Attractiveness / Sexuality, Diet/Nutrition, Exercise, I Wanna Be Healthy, I Wanna Look Great, fat, fat loss, fitness, health, nutrition, obesity, personal trainer, toronto, weight loss, working out

Tags: diet fat fitness food health nutrition obesity personal trainer personal trainer toronto weight loss

Childhood Obesity: A Cruel Kindness

January 11th, 2010

Waaaaayyy back in 1967, medical experts were concerned about the growing threat of childhood obesity.

Little did they know that the “fat kids” from their time would be considered “normal” in 2010.

Don’t believe me?

I recently came across the following olde-tyme educational film from Great Britain (c 1967). The film documents the typical home life for Brits in the late 60s…including their attitudes towards food and meal times. It also addresses obesity in children.

A female GP narrates the story of three children who are overweight for their age stressing that although there may be some inherited causes of their obesity, it is mostly due to over-feeding on the part of the parents, what the GP calls a cruel kindness.

Cruel Kindness

What a great description.

Why do we feed our kids pizza instead of broccoli?
Why do we let them play hours & hours of XBox instead of kicking them outside to get some exercise (and a real life)?
Why have we let fast food become the largest food group?

Cruel Kindness

It’s easier to give them what they want, instead of what they need.

But that isn’t parenting…is it?

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Enjoy the film.

Or better yet, talk to your children’s school about screening the film during phys. ed or science or during an assembly.

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Homemade Good Luck Soup

January 9th, 2010

So, Christmas – Done. New Years Day -Done! Another year older and hopefully wiser.

Have you noticed all the food traditions associated with the new year? Of course my Texan Missus has hers, which involves black eyed peas and leafy greens (representing good luck, good health & good fortune), which is now a tradition I’ve adopted.

I’m thinking the feast you just had on Christmas might have yielded some leftover turkey or ham and with a lot of you in the midst of winter right now one of the easiest, healthiest & quickest meals to put together is a great big ol’ pot of soup, which is also a great way to use up the leftovers. (If you don’t have any ham check out this turkey soup recipe.) I bunged this together in about 30 minutes (hassle-free indeed) and man was it good! You’ll love how good this smells cookin’ up in your kitchen and will probably serve you well as a good hangover munchie.

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

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Posted in Diet - General, Diet/Nutrition, Recipe, healthy recipes, nutrition, organic

Tags: chef Christmas diet fitness food Gavan Murphy health healthy cooking healthy food healthy recipe los angeles nutrition nutritious organic sustainable The healthy Irishman weight loss

The Taco Bell Drive-Thru Diet….weight loss miracle or a great big load of corporate bullsh*t?

January 8th, 2010

Attention all overweight people of the planet Earth.

Your days of struggling with obesity & dieting are finally over.

Taco Bell is here to free you from your bonds of corpulence.

Forget about their infamous Fourth Meal or their 990 calorie Volcano Nachos or their 900 calorie Chicken Ranch Taco Salad or their 640 calorie Grilled Stuft Steak Burrito.

Forget about all of that stuff. None of that matters anymore.

Because, Taco Bell has decided to kick Jared’s butt and become America’s Weight Loss Champion.

And they’re going to do it with their new Drive-Thru Diet.

Hmmm…what do you think of that? 54 pounds is nothing to sneeze at. Maybe they’re onto something.

Let’s hear some more about the Drive-Thru Diet

Sounds great, doesn’t it?

But before we make up our minds, maybe we should get the opinion of a medical expert…

Hmmm, now I’m confused.

Maybe, we should hear from an actual Taco Bell customer…

That was interesting.

The morbidly obese Taco Bell customer thinks that the diet is a manipulative piece of corporate bullsh*t.

Ain’t irony grand.

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BTW, you gotta love the Princess Leia poster in the background…classic.

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Post Workout Recovery Techniques

January 5th, 2010

You’ve just finished another gruelling workout.

Now what?

If you’re like Tiger, you’re going to stagger into the change-room, grab a quick shower and head off to the nearest Hooters.

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And like Tiger, you would be WRONG

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When it comes to getting fit/healthy/buff/ripped/sexy/etc, your workouts are only half the equation.

The other half of the equation is Workout Recovery.

And because I love you guys so darn much, here are my top Post-Workout Recovery Techniques.

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Post-Workout Carb/Protein Shake
Hot/Cold Contrast Showers
Fish Oils
Meditation / Sleep
Epsom Salt Baths
Ice
Massage
TENS
Chiropractic / Acupuncture
Traumeel

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Post-Workout Carb/Protein Shake

I have talked about this technique before. Simply put, it’s a no-brainer.

Post workout and your muscles are screaming for nutrients.

Ignore that message and your workout recovery goes into slo-mo.

Heed the message and the repair goes into overdrive.

More info here.

Hot/Cold Contrast Showers

Alternate between 30 seconds of cold water and two minutes of hot water. Perform this shrinkage inducing protocol three or four times.

While most of the claims about this recovery technique are anecdotal, there is some research showing that alternating hot/cold showers post-exercise is effective in lowering both heart rate and the levels of lactate in your blood.

Anecdotally, contrast showers have been said to improve athletic recovery via increased blood flow and possible nutrient and waste product elimination (lactate). There may also be a psychological benefit and an increased feeling of alertness and fatigue reduction.

In my personal experience, contrast showers help reduce my post-workout DOMS (delayed onset muscle soreness) as well as perk me up for the rest of my day.

Fish Oils

Your workouts cause inflammation.

Localized inflammation in joints and muscles. Systemic inflammation throughout your body.

Fish oils are a great, natural, anti-inflammatory.

Add some to your post-workout shake. If you already have issues with chronic inflammation, you may want to consider adding some Turmeric/Curcumin or Zyflamend into the mix.

Meditation / Sleep

High intensity workouts can be tough on the CNS (central nervous system)

And while there are lots of supplements (natural adaptogens & pharmaceutical agents) out there that claim to help repair & restore the CNS, I don’t feel comfortable recommending any of them.

However, I am willing to push meditation & sleep as the two best CNS treatments ever invented.

Sleep – You probably don’t sleep enough already. Add in a tough workout routine and you’re looking for trouble. Get your 7-8 hrs.

Meditation – There are lots of ways to meditate. There are crunchy-granola yoga meditative techniques. There are medical based mindfulness meditation programs. Praying is a form of meditation. There are even mp3s you can buy that claim to help sync your brainwaves into the pattern best suited for meditation. But the simplest method may be to just sit or lie down, put your hands on your belly and focus as your breath flows in and out.

Epsom Salt Baths

Epsom Salts (magnesium sulfate) are another anti-inflammatory agent.

When added to a nice hot bath, they are absorbed through the skin and helps reduce muscular pain and general “achiness”. It also helps increase your levels of magnesium and may help reduce water retention.

Ice Massage

The benefits of ice massage are questionable at best. But, I know a lot of athletes who swear by it, so I figured it best to include it in this review.

Most of the pro-Ice Massage evidence is anecdotal. The main claim is that ice massage is an effective method for reducing localized inflammation and reducing the symptoms of DOMS.

However, the clinical research doesn’t agree. In fact, some researchers feel that ice massage should be contraindicated when it comes to preventing post-exercise DOMS.

So, I leave the decision up to you.

Personally, I will skip the post-workout ice massage. If you need more info, click here.

Therapeutic Massage

There are many different types of massage.

Medical research has shown that the benefits of massage include pain relief, reduced levels of anxiety and depression, and temporarily reduced blood pressure, heart rate, and state anxiety.

Plus, it just feels gooooood.

Get a massage every month or so. Your body will thank you.

TENS

TENS is a non-invasive, medically tested, safe nerve stimulation intended to reduce pain, both acute and chronic.

It’s also the subject of cheesy late night infomercials.

And that’s too bad. Because, in my experience, TENS is a great little tool for reducing muscular pain.

I bought a unit two years ago after a car accident screwed up my neck, back, shoulder & knee. It wasn’t my only treatment modality, but it was convenient, effective and relatively cheap.

For post-workout pain, a TENS unit is probably overkill. But, for those older trainees who have a few chronic aches and pains, a TENS unit might be worth it’s weight in gold.

Chiropractic / Acupuncture

I group these two treatment modalities together because my chiropractor is also an acupuncturist and soft-tissue therapist. I don’t get one without the other.

I go every two months and Sheldon works out the kinks that I have managed to create.

When I over-do the chin-ups and my bad shoulder acts up a little, Sheldon breaks out the acupuncture needles, re-adjusts the bones and does a little (excruciating) muscle stripping.

45 minutes later and I am a new man.

As you can see, I can’t say enough about it.

Traumeel

Traumeel is a homeopathic anti-inflammatory.

And, according to researchers, it works better than NSAIDS at reducing chronic inflammatory conditions as well as systemic inflammation caused by exercise.

Plus, you get none of the unpleasant side-effects associated with NSAIDS.

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Well, there you go. There’s my list of Post Workout Recovery Techniques.

Feel free to comment if you think I have missed something or if you disagree with one of my choices.

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2010: Get Fit, Lose Weight, Make More Friends and Revolutionize the Entire Health & Fitness Industry

January 1st, 2010

Alright people, this is the year.

2010 is the year that you are finally going to get into shape.

And here’s how you’re going to do it.

Join our Health Habits Facebook Group.
If you know anyone who wants to get into shape…have them join our Health Habits Facebook Group.

As you may have noticed, I am just a wee bit excited about our Health Habits Facebook Group.

Here’s why:

For years & years, I have looked at the health/fitness/diet/weight loss industries with disgust. Billions of dollars are spent every year at health clubs and diet centers. And yet, we keep getting fatter and slower and weaker and sicker.

Why?

Because the fitness industry doesn’t want you to get into shape. If you did, you would have no need for them.

They want you to keep buying their books, supplements, programs and memberships…year after year after year.

People, we need to STOP THE INSANITY!!!

ooops, sorry…bad example.

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But seriously, here’s the plan.

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What we’re going to do is take the best elements of every quasi-successful health & fitness program and create our own fitness revolution.

We’ll start by abandoning the old fashioned exercise programs that just don’t work.
We’ll replace them with more effective programs that are based in both scientific research and real world experience.
And then we’ll give those workouts away for free.

Then we’ll do the same thing for our nutrition plans.
Ditch the old junk and replace it with a plan that actually works
And give it away for free.

Sounds great, right?

I thought so too, until I realized that our problem with obesity and physical fitness isn’t a lack of knowledge.

We all know that we should exercise.
We all know that broccoli is better for us than pizza

Our real problem with obesity and our lack of fitness is that we just don’t do the things that we know we should be doing.

And that is where our little Health Habits Facebook Group comes in.

Over the past few years, there has been one single fitness program that has had great success in creating ultra fit bodies. And that program is Crossfit.

The reason that Crossfit has been so successful in creating better bodies is due to their grassroots approach.

Crossfit isn’t about some expert(s) telling it’s members what to do and how to do it.

Crossfit is a group of people, spread out all around the world who challenge and push and support each other to get fitter and stronger and leaner and better day after day after day.

In fact, because Crossfit members are so passionate about Crossfit, many non-Crossfit fitness geeks have labelled Crossfit as a cult.

And maybe it is…a cult of extreme fitness enthusiasts.

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But, Crossfit isn’t perfect.

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In my humble opinion:

Crossfit workouts are far too random for my taste. On a day to day level, this approach is a big part of the fun for Crossfitters…not knowing what tomorrow’s WOD is going to be.
However, on a macro or long term level, this randomness is likely to slow down your progress towards your goal.
Exercise selection tends to overload the shoulder girdle, lower back and the knees. OUCH
Crossfit focuses heavily on anaerobic endurance training. And while I love this style of training, it is not the only aspect of physical fitness that should be developed.
Crossfit training uses a lot of Olympic style weightlifting, and while these exercises are great for you, there is a significant learning curve. My concern is that for the average trainee, the time required to get good at these lifts is exactly the kind of speedbump that causes people to abandon their fitness programs.
Crossfit is intense (or extreme if you prefer). And while that is exactly what Crossfitters want, it is this high level of intensity that is going to drive away Joe & Susie Six-Pack.

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So, what are we going to do?

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We’re going to borrow the grassroots approach of Crossfit
We’re going to challenge & support each other just like the Crossfitters

And we’re going to give control of our little Health Habits Facebook Group to the members of the group.
Initially, I will provide the training (52 x 1 week programs) and nutrition programs.
If you need more guidance, I will be available for online personal training.

But, the group will grow and change as the members want.

This open source approach is completely unlike the one on one personal training that I do with my clients in Toronto.

And to be honest, it’s freaks me out a little bit. but, if we’re going to revolutionize the health & fitness industry, we’re going to have to do things a little different.

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What happens now?

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Join the group
Get other people to join the group. The more people we have, the better this will work. Tell your friends about it. Tweet about it. Bloggers post about it.
Every Sunday, I will post the workouts for the coming week. This will start this coming Sunday (I may even post it Saturday…I am a little excited.)
I am going to open up admin control for the Facebook Group. Kinda like Wikipedia.
Starting in February, I will integrate the nutritional program. This exercise program is going to be unlike anything you have ever done before. I don’t want people starting it at the same time they start a new diet. My advice is to get used to the workout first and then start the diet. But, seeing as I am letting go of control….

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That’s it for now.

On Sunday, you get the workout.

On Monday, you start transforming that bod.

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Posted in Attractiveness / Sexuality, Diet/Nutrition, Exercise, I Wanna Be Healthy, I Wanna Look Great, Mental/Emotional, fat, fat loss, fitness, health, obesity, weight loss

Tags: diet Exercise fitness food health health habits new years resolution nutrition obesity personal trainer personal trainer toronto personal training personal training toronto transformation weight loss workout

Anti-Cancer Potato Chips

December 22nd, 2009

Over the past few years, a growing body of research indicates that acrilamyde (a substance produced when potatoes/corn et al are deep fried) can lead to heart disease, nervous system disorders and cancer.

Ironically, this means that the bag of potato and/or nacho chips you ate last night while watching House might just lead to a situation where you require the services of a real-life Greg House.

Ain’t irony grand?

Luckily for us Canadians, our socialized health care system has sprang into action and has devised a plan to solve this whole acrilamyde kerfluffle.

And how are they going to do this?

By implementing a public health campaign to reduce the consumption of crunchy snack foods?
By taxing products high in acrilamyde?

Nope

Health Canada wants snack food manufacturers to put small amounts of the enzyme asparaginase into their products prior to the deep frying process.

What is Asparaginase?

Asparaginase is an enzyme that hydrolyses an amino acid, asparagine, to aspartic acid by hydrolyzing the amide in free asparagine to the corresponding acid, aspartic acid.

This is a good thing.

Reduced levels of asparagine means reduced levels of acrylamide means reduced chance of heart disease, nervous system disorders and cancer.

Currently, asparaginase is injected into leukemia patients as a treatment for their cancer.

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So this is what we’ve come to.

Instead of “not eating” foods that cause cancer, we choose to inject those foods with anti-cancer enzymes.

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It won’t be long before every bag of nachos comes with it’s own pre-loaded syringe of asparaginase.

But, before that happens, Canadian health regulations require that before a new food additive is allowed to be used in Canada, a submission must be filed with Health Canada so the Department can conduct a safety evaluation of the proposed use(s) of the additive. Food manufacturers are not permitted to use the additive until the safety assessment has been completed by Health Canada and the Regulations are amended to formally enable its use…. blah, blah, blah…

As part of the evaluation process, Health Canada is soliciting comments from the public.

So, for all my Canadian readers, I urge you to take the time to shoot Health Canada an email and let them know if you want asparaginase injected into your nacho chips.

But before you send that email, here are some…

Points to Consider

Deep fried Potato/Nacho chips have high levels of acrilyamide
Acrylamide is linked to heart disease and cancer
You don’t want heart disease or cancer
Acrylamide researcher Dr. Lorelei Mucci says that acrylamide levels can be reduced by cooking chips at lower temperatures or by first soaking the chips in water to extract some of the sugar. Unfortunately, these techniques can affect the plesant odor, crispness or color of the finished product
Acrylamide levels can be reduced to 0% by not eating potato/nacho chips

Potato/Nacho chips make you fat and give you pimples.
Cool kids don’t eat potato/nacho chips

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Peri-Workout Nutrition

December 15th, 2009

gatorade shower Back in the olden days, workout nutrition consisted of a quick run to the water fountain between exercises.

Then came Gatorade.

Then, we were introduced to the magic 20 minute post-workout window of time.

We were told that if we chugged down a carb/protein shake immediately after working out, we would:

Shift our metabolism from a catabolic state (muscle damaging) to an anabolic state (muscle building) .
Reduce post exercise muscle soreness
Get bigger, stronger, leaner, faster, etc…

And there was (and still is) a lot of scientific research to back up this belief.

As a result, every gym put in a “smoothie bar” and we all chugged down some pretty gross post-workout protein shakes.

But wait, it doesn’t end there, we’re just getting started.

Researchers began to study whether pre-workout carb/pro nutrition might be even more efficient than post-workout carb/pro nutrition.

And their research showed that it was.

mango-shake As a result, instead of one post-workout shake, I was now drinking half my shake pre-workout and finishing the rest post-workout.

I thought I had it all figured out.

Not quite.

The next scientific breakthrough discovered that while a combined carb/pro shake pre-workout worked wonders, a carb free protein meal didn’t work near as well.

And that was fine with me. Those heavy pre-workout protein shakes were sloshing around in my stomach and slowing down my workouts.

RECAP

At this point:

Carbs before workout – GOOD
Carbs & pro before workout good, but made Doug’s tummy upset
Carbs during workout – GOOD
Carbs & Pro (Amino Acids) immediately post workout – GOOD

In a nutshell, the theory is that:

Carbs raise your insulin levels, increasing the efficiency of nutrient absorption.
Your workout inflicts micro-damage on your muscles.
Your muscles are now screaming for nutrition to re-synthesize newer/stronger/faster muscles.
Then you throw a bunch of protein/amino acids into the mix

And voila, your body recovers faster & more efficiently from your workouts.

End of story, right?

Not yet.

In the past few years, I have been reading more about improving anaerobic endurance during workouts by supplementing with beta alanine or bicarbonates. And while the research shows mixed results, I have personally and professionally seen impressive gains in endurance during some pretty intense HIIT & HIRT workouts.

Since adding these supplements into the mix, I have been able to push some very intense workouts well past the dreaded 45 minute mark.

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So, what does all of this mean?

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It means that for best results, I recommend:

Eating a combined pro/carb meal (real food) 1 to 2 hours before working out
Drinking a mid-workout beverage containing…a high GI carb like maltodextrin, BCAAs, creatine, bicarbonates and/or beta alanine.
Drinking a post-workout shake containing carbs and a fast digesting protein (whey isolate).

Keep in mind this is a best case scenario type of peri-workout nutrition program.

Most of you aren’t going to want to spend the money on all of this stuff.

So, if cost is an issue, I would recommend

Eat the pre-workout meal as described above.
Drink watered down orange juice during your workout. BCAAs & Creatine if you can afford them.
Post-workout shake as described above.

Personally, I have tried 3 different workout beverages with sugar/BCAAs/Beta Alanine/Bicarb and have found that Biotest’s Surge Workout Fuel to be the most effective. It costs approximately $1.10 per serving.

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BTW – peri means around or about…so in this case peri-workout nutrition means nutrition around your workout

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I look forward to hearing your feedback. Workout nutrition is a hotly debated topic amongst all of the “experts” out there on the interweb.

My skin is thick, don’t hold back.

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You Will NEVER Drink Soda Again

December 15th, 2009

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Nutrition Myth Busted: Caffeine and Dehydration

December 9th, 2009

coffee

For years & years, we have been told that caffeinated beverages (coffee, tea, etc) are diuretics and that they dehydrate us and that they do not count towards those magic 8 glasses of water we are all supposed to drink each and every day.

And for years & years, I thought this was a colossal line of B.S.

And I was right.

According to this study & that study, there is no valid scientific support for the suggestion that consumption of caffeine-containing beverages as part of a normal lifestyle leads to fluid loss in excess of the volume ingested or is associated with poor hydration status.

Therefore, there would appear to be no clear basis for refraining from caffeine containing drinks in situations where fluid balance might be compromised.

So, the next time someone tells you that you shouldn’t drink coffee because it will dry you up like a California Raisin, send them over to Health Habits for a little book learnin’.

And once again, like those guys on the Discovery Channel, I declare this nutrition myth…BUSTED

myth-busted

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Health Habits

Posts Tagged ‘nutrition’

What you DON’T want in a personal trainer

Childhood Obesity: A Cruel Kindness

Cruel Kindness

Cruel Kindness

Related Posts

Homemade Good Luck Soup

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And if you want more recipes from the Healthy Irishman, click here

The Taco Bell Drive-Thru Diet….weight loss miracle or a great big load of corporate bullsh*t?

Related Posts

Post Workout Recovery Techniques

Post-Workout Carb/Protein Shake

Hot/Cold Contrast Showers

Fish Oils

Meditation / Sleep

Epsom Salt Baths

Ice Massage

Therapeutic Massage

TENS

Chiropractic / Acupuncture

Traumeel

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Related Posts

2010: Get Fit, Lose Weight, Make More Friends and Revolutionize the Entire Health & Fitness Industry

Anti-Cancer Potato Chips

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Related Posts

Peri-Workout Nutrition

Related Posts

You Will NEVER Drink Soda Again

Related Posts

Nutrition Myth Busted: Caffeine and Dehydration

Related Posts