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11/1/2006  |
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I always
hesitate to take nutritional advice from any government agency given their
track record (Phen-fen anyone?) One
thing they got right was the eat more veggies thing. We all need to eat more vegetables. I have yet to meet anyone who does. On top of that, the more you train the more
veggies you need to eat. So here is
my solution: Superfoods. Superfoods are a category of phytonutrient-rich
nutritional products derived from green plants, algae and cereal grasses
–sounds yummy right? Superfoods are a
natural source of vitamins, minerals, amino acids, enzymes, plant sterols and
other nutritional constituents. There is no better natural source of vitamins
than green superfoods. Basically it is
like super concentrated veggies is a glass. How’s it taste? Well, a little
like lawn clippings. But it really is not that bad. I mix mine in water with a little bit
of Splenda to sweeten it up. I recommend 2 servings per day, one in the
morning and one in the evening. There
are a few brands that I recommend- Emerald
Balance, Greens +, and the one
I use is Now Food’s Green Phyto Foods.
THIS
SATURDAY
November 4th, we will be having Body
Fat Test, Inc. the Hi-Tech Mobile Body-Fat Testing clinic at
the North Hollywood Gym. Space is limited so call the North
Hollywood Gym to sign up NOW!!!
May years
ago I had a discussion with a personal trainer colleague of mine. I was young and hungry, and he was
definitely more established than I at the time. He had some really nice training programs
that yielded some decent results. He
was also good looking, which helps when you are a trainer, and he was
exceptionally personable. The thing
was he didn’t know squat when it came to nutrition. His basic philosophy was “calories in ,
calories out.” That is the basic
methodology of many trainers and nutrition centers like Weight Watchers etc.
It can work, to a point, but back to my story. He was saying that basically his clients
can eat whatever they want, so long as the they burned more calories than
they took in. He did not care what the
macronutrient ratios were, just the caloric total. Ok….
So I gave him a challenge. Pick
any 2 clients, put them on a 2000 calorie diet. One client can only eat
Frosted Flakes. The other client could
only eat chicken breasts and broccoli (not nutritionally balanced, but you
get the point). Put them on the same
training program and see who loses the most fat after 4 weeks. Not
surprisingly he did not take the challenge.
He insisted that it was all math, and that so long as the calories
coming in were less than the calories being expended, the client would lose
weight. I knew I would never change
his mind, so I left it at that. Now let me
explain why I am right and he is stupid. Total caloric intake is only PART of the whole picture. Our bodies are not like calculators where
1+1=2. As Jonny Bowden (noted
nutrition author) would say, we are more like chemistry sets where 1+1 =
Acetyl Co Enzyme A (or whatever). Everyone
is different. And everyone will have a different hormonal response to a given
food. Let me give you an example. Let’s say Bob is a naturally lean guy. He can eat most whatever he wants and he
stays all lean and muscley. We hate these guys, so to make me feel better I’m
also going to say he is really dumb too.
Then there is Patrick. He is
not naturally lean, has to watch what he eats and exercise regularly to keep
his body fat at a reasonable level. I
like Patrick, he is probably smart too.
If both men were to eat 150 g of pure sugar their bodies would both
have very different responses. Because
Bob is naturally lean, his body would secrete the perfect amount of insulin
to put the carbs from the sugar where they need to go, or use them as energy.
The likelihood that it will be stored as fat is very low for him. Now Patrick is
another story. He ate the same thing,
but his body would respond by sending out too much insulin which could result
in blood sugar swings and have a high likelihood of being stored as fat. We are all
different, what works for one might not work for another. Choose foods that are both calorically low,
nutritionally dense and will have minimal impact on blood sugar levels. So what it
basically comes down to is that calories are not the whole picture, simply a
part of it. Because calories do in
fact count. You cannot simply count calories and hope to create the body of
your dreams. There is more to it. It
also does not mean that you have to have an ultra complicated nutritional
plan where everything is counted, measured, ratioed and tallied this way and
that. It just means you need to make
healthy, balanced choices. We are all
different, what works for one might not work for another. Choose foods that are both calorically low,
nutritionally dense and will have minimal impact on blood sugar levels. Please do
not hesitate to contact me with any questions, Joshua Carter Did the Cavemen Have it Right? What comes
to mind when you think of a caveman? Probably a towering neanderthal-like man
with rippling muscles foraging through the wilderness with a spear in one
hand and a limp fish in the other. Depictions of cavemen are always hairy,
always strong and always with a few extra pounds around the middle - oh wait!
Cavemen
men were lean, mean, muscle machines! A recent
movement has rushed our nation. It’s name? The Paleo Diet. Maybe you have
heard about it on popular talk shows or seen the name splashed across book
covers at your local bookstore. The premise of this new diet? Eat
like a caveman and look like a caveman (you know...low body fat, rippling
muscles, plentiful body hair...) Loren
Cordain, Ph.D., a professor of Health and Exercise Science at Colorado State
University, recently penned the book The
Paleo Diet in which he describes and promotes a pre-historic
menu. Along with a decrease
in bodyfat, Cordain says that followers of the diet will
experience a lower risk for health problems such as type 2 diabetes, heart
disease, hypertension, many kinds of cancer, osteoporosis, asthma, and a host
of digestive diseases, along with inflammatory and autoimmune diseases. Cordain
goes on to say that
most of the chronic illnesses of our time are a direct result of poor eating
habits. The
Caveman Menu: So what did the cavemen eat? Great
question! The parameters of the Paleo Diet can be summed up in 6 simple
ground rules. Should
You Eat Like a Caveman? So, in light of the proclaimed benefits
above, should you throw out your spaghetti and breadsticks in exchange for a
hunk of meat and pile of veggies? Not so
fast. Yeah...I
didn't think so. So, where
do you go from here? You want to lose weight, to protect yourself from
disease and to look and feel great, right? Of course you do. A great
solution, that doesn't require drastic dietary restrictions, is to gleam 3
sound bits of advice from the caveman - advice that will promote weight loss,
decrease your risk of disease and will get you looking and feeling great. 1.
Eat More Fruits and Veggies: You’ve heard it before, whether from your
mother or through a '5 a day' campaign. So why is it that 5 daily servings of
fruits and veggies still eludes you? Try keeping ready-to-eat produce on hand
rather than produce that requires prep time. This will make for a healthy
on-the-go snack, which can easily replace processed, packaged and
nutrient-deficient convenience food. 2.
Cut Down Processed Food Consumption: This goes hand-in-hand with eating
more fruit and veggies! As was just mentioned, a simple way to promote weight
loss and to encourage good health is to eliminate processed foods from your
diet. When you replace processed foods with fresh produce your results will
be phenomenal. Not only will you feel healthier, you will have more energy
than you know what to do with! 3.
Be Active:
Since you will need an outlet for all that extra energy, acquire a new hobby
- one that gets you moving. Have you ever met a lazy caveman? Of course not.
(And this is not just because you were born a few centuries too late!)
Cavemen were forced to be active in order to survive. Hunt dinner. Build a
fire. Move a fallen tree. Create shelter. You get the idea… If you want a
lean, muscular body then exercise must become a part of your daily life. This is
where I come in! I
want to meet with you, one-on-one, to design an exercise program that will
fit your unique goals. Call or come in today to get
started! Paleo Perfect Meal
Delicious Teriyaki Salmon is
paired with Lemon
Basil Acorn Squash along with Mediterranean Avocado Slices in a
tantalizing arrangement of flavor that would make our Stone Aged ancestors
proud! As you enjoy this naturally tasty meal remember the words of Fitness
Icon Jack Lalanne, " If
man made it, don't eat it!" Teriyaki
Salmon
Instructions: Lemon
Basil Acorn Squash
Instructions: Mediterranean
Avocado Slices
Instructions: 1.
Cut
the Avocado in half, lengthwise, and remove the pit. Without slicing into the
skin, cut the Avocado half into 4-6 slices. Scoop the slices out of the skin
with a large spoon. Repeat with the other half. |
Joshua
Carter Body
Transformation Expert 818-766-8888 Successes
The Tripps
Norm
Scot
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About the Author:
Email: joshua@carterfitness.com |
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Joshua Carter
5126 Lankershim Blvd. North Hollywood California 91601