Archive for the ‘nutrition’ Category

Yes Honey you are healthy

January 12th, 2012 Comments off

Does honey do anything for our fitness and health?

Yes it does!, honey has antiseptic, antioxidant, anti-inflammatory, antibiotic, antifungal, antibacterial and prebiotic properties.

However, many studies use substantial amounts of honey,  (like 50 to 80 grams/day, which supplies 40-65 grams of sugar).

Luckily, we can also derive health benefits from topically applied honey.

When comparing sweetener intake in rodents, honey appears to be less harmful than others (notice we said “less harmful” – because lots of any sweetener consumption tends to be harmful).


Honey can stimulate tissue growth, collagen and new blood vessels in wounds.  It can also absorb moisture and fend off microbes.  The antibacterial action of honey might be attributable to sugars, low moisture, gluconic acid (which creates an acidic environment), and hydrogen peroxide.  Nitric oxide end products in honey might also be useful.


Ingesting pure honey with traces of pollen may help build a better tolerance to local airborne allergens.

Sore throat & cough

Honey is said to soothe the throat and ease congestion.  A large review concluded that honey is better than no treatment for acute cough symptoms, and sometimes as good as commercial cough syrups.

Gastrointestinal illness

Honey may relieve indigestion and other GI ailments, helping to destroy bad bacteria in the gut. It may also help to protect against gastric ulcers.

Workout recovery

Honey appears to act like other forms of rapidly digesting carbohydrates when it comes to athletic performance, recovery and promoting muscle growth.  Honey has about the same amount of fructose as high fructose corn syrup and less than agave nectar (different varieties of honey vary slightly in their fructose content).

Categories: nutrition Tags:

Lower triglycerides with fish oil

May 19th, 2011 Comments off

To lower triglycerides you will need to consume large amounts of Omega 3 fatty acids. Take 6 capsules of fish oil per day. Take 2 in the morning ,2 at lunch and 2 at dinner. Flax seed oil capsules are “ok” if you dont like the fish oil. Even thou Flax seed is alpha-linolenic acid (ALA), some of it (~10%) is converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which reduces triglycerides. Also starting a zero carb diet will get you to an optimal level of triglycerides, which is aprox under 100mg/dL. When purchasing a good quality Omega 3 supplement, make sure the ratio is 2:1 of EPA and DHA.

Categories: nutrition Tags: , ,

Say no to booze, or yes to fake vodka tonic

January 25th, 2011 1 comment

If you really want to lose weight try avoiding alcoholic drinks. Here’s why..

Lets say you consume 2 glasses (10 oz) of wine is aprox 250 calories and a small dinner (500 calories). Your body will first burn off the alcohol calories. If you don’t burn more than 250 calories before you go off to bed, you’ll have an extra 500 calories of unused energy, which will partially be used and the rest sent to fat storage. Beer and straight liquor is worst. Each shot of rum/vodka is aprox 100 calories. Fruity drinks are just sugar and straight alcohol, which will take longer to burn. If you have to drink, just keep it to the weekends. Another good tip is to drink a cup of water after every drink, tell the bartender to add some lime and tell everyone its a vodka tonic.

Categories: nutrition Tags:

The 7 Rules of Nutrition

September 21st, 2010 Comments off

These aren’t the newest techniques from the latest cutting-edge plan. Rather, they are simple, time-tested, no nonsense habits that you need to get into when designing a good eating program.

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).
So what about calories, or macronutrient ratios, or any number of other things that I’ve covered in other articles? The short answer is that if you aren’t already practicing the above-mentioned habits, and by practicing them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), everything else is pretty pointless.

Many people can achieve the health and the body composition they desire following these 7 rules alone.

Launching new nutrition site soon

August 2nd, 2010 Comments off

I’ll be launching a new nutrition counseling website soon.

Categories: nutrition, planning, training Tags:

Don’t put that in your mouth

April 15th, 2010 Comments off

It should now be evident to you that the easiest way to create the calorie deficit you need to lose bodyfat is to simply avoid putting the extra calories in your mouth in the first place. Even a very modest calorie reduction of 150 calories will result in significant fat loss over time. In the long run, the self-discipline required is much easier to produce than the effort of running on a treadmill for an hour every day (which is a losing proposition anyway). A calorie intake deficit of 500 calories a day is still fairly easy to achieve, and if you have added some muscle to your body the shape change you can produce in 6-12 weeks can be amazing. Initially, you may have to be very compulsive about counting calories, but within a few weeks you will probably learn to manage simply by controlling the portion size of the foods you eat.

Categories: nutrition Tags:

3 Rules to Weight Loss

April 14th, 2010 Comments off

Follow these simple rules to weight loss.

1. Diet: Abs are made in the kitchen. Eat -500 calories of your Basal Metabolic Rate. Avoide anything with corn syrup. 1 pound of fat is 3,500 calories… do the math of how many calories you need to burn, then plan it out.

2. Max Out. Lift some iron. Weight training is essential. Even low weight high reps… Do it!

3. Cardio: Get your heart pumping. Even 15 minutes a day can help. Start slow then increase over time. Walking is lame.. At least jog 30 seconds then walk… Its called interval training.. run 30 secs, walk 1 min, run 30 secs, rinse , repeat…

Plenty of Sleep

September 8th, 2009 Comments off

Dr. Darden also discovered that plenty of sleep was essential to fat loss. In his research he noted that subjects who were sleep deprived did not lose fat as easily as those who were well rested. It seems that calorie restriction is fairly stressful to the body and any further stressors can result in a protective slowing of the metabolism. My own theory is that a calorie restriction sends a biological signal of starvation and decreased sleep sends a signal that the organism is having to stay up to search for food, or it has to be vigilant because its environment is unsafe. These are probably powerful biological signals that cause a protective slowing of the metabolism.

Categories: nutrition Tags:

Proper exercise and discriminant weight loss

September 2nd, 2009 Comments off

SuperSlow inventor Ken Hutchins was the first person to ever explain the idea of discriminant weight loss. Picture the human body as a corporation that is run by a board of directors. He says to assume that a body operating on a calorie deficit is like a corporation running at a budget deficit. Each of the body tissues could represent a different department within that corporation. He then presented two scenarios. In the first scenario there is a budget deficit and no department has any unusual demands. In this scenario layoffs can occur in all departments. So your body lays off some fat, some muscle, some bone and connective tissue, as well as nervous tissue . Your corporation (or body) becomes a smaller version of its former self. In the second scenario, there is a large demand placed on the muscle department. In this scenario, no layoffs can occur in the muscle department. Indeed, more muscle has to be hired on. This results in a larger layoff in the fat department. We cannot produce cutbacks in the bone or connective tissue department because we need their support because muscle is not helpful unless it is attached to strong bone by strong connective tissue. This means more fat has to be let go. We cannot lay off any nervous tissue, because our new muscle is useless unless it is innervated by new nervous tissue. This means more fat has to be let go. Under this scenario, all weight loss is shunted toward fat loss. In this scenario, your corporation (body) takes on a dramatic shape change. You have added a modest amount of shape-improving muscle and jettisoned a large amount of shape-ruining fat.

Categories: nutrition, training Tags:

The Weight Loss Industry – The Focus on Food

August 28th, 2009 Comments off

Although low carb diets (i.e. ketogenic diets and the Atkins Diet) have been in vogue for the last few years, let me shed a little light on where the concept of the low carb diet came from. Interestingly, the first low carb diet was promoted several years before we even had strong evidence that carbohydrates, fats, and proteins were present in our foodstuffs.

As legend has it, William Banting, a very overweight casket maker (of all things), was worried that his casket would be too expensive to fit his large, gelatinous physique. So he theorized that eating less starch (potatoes, bread, pasta) would help him lose weight. And right he was as he dropped down a few “casket sizes.” He became slim and svelte and in 1878 he published his “Letter on Corpulence,” extolling the virtues of the no bread, no potatoes, and no pasta diet. So the first low-carb diet came from a casket maker.

Just a few years later, information began trickling out of the scientific community regarding the composition of food. In the 1890′s Wilber Atwater is credited for observing the different macronutrient components of food. In the early 1900′s, Russell Chittenden went a step further to determine the calorie content of food. With these data, the concept of energy balance and the practice of calorie counting was born.

Half a century later, in the 1950′s, the research world began to publish extensively on different diet strategies including ketogenic diets, high protein diets, very low calorie diets, and protein sparing modified fasts; this last one known to T-mag readers as “Fat Fast.” As a result of these dietary strategies, rather than promoting long-term weight loss, the concept of yo-yo dieting began.

So take note. While writers are often “introducing new diet plans,” there is very little that is “new.” As mentioned, the “Fat Fast” diet was popular in the 1950′s (although Brock’s version has a few modifications that make it a bit better), ketogenic diets were used at the same time with limited success, and even the Atkins diet was first introduced in 1966. So don’t fall victim to the notion that these diets are really revolutionary ways to lose fat. As you’re about to see, they failed miserably back then, and even now, they aren’t the best way to change your physique.