Happy New Year!! Wow – 2016!
Through the magic of the Internet I can send out this newsletter while still out of the country! I will be back in the office on Friday January 8 just for product pickup with appointments resuming on Monday January 11.
This is the time of New Year’s Resolutions – to eat better and to exercise regularly. So, I’m here to help and make it simple. This month’s newsletter looks at some gems from the past – the best foods to eat and the best way to exercise and the best book on nutrition!
The Best Book on Nutrition
She’s been telling us to eat fat for over 20 years. Always ahead of her times, Ann Louise Gittleman has revised and updated her book Eat Fat, Lose Weight. This was the first book of its kind when it came out. I encourage you to read it. For a nice overview of the book, click here: http://annlouise.com/2015/11/20/debunking-those-big-fat-lies/
What to Eat – 20 Foods You Should Have in Your Diet
I have run these articles several times in the past, but the truth is, that there’s nothing really new in what is healthy to eat! While the articles each highlight ten foods as you read them you’ll see there are actually quite a few more listed that relate to the one identified.
The first ten foods are: Blueberries, Apples, Kale, Almonds, Quinoa, Wild Salmon, Avocado, Kefir, Coconut Oil, and Butter. To read why click here: https://brwellness.com/nutrition-news/?p=78
The second ten foods are: Broccoli, Garlic, Sweet Potatoes, Eggs, Whey Protein, Water, Cranberry Juice, Olive Oil, Grass Fed Beef, and Brown Rice. To read why click here: https://brwellness.com/nutrition-news/?p=77
The Most Efficient Exercise
In the past I’ve written a few articles about exercise. I’ve told you about PACE and PACE Express from Dr. Sears, BurstFit by Dr. Axe, and the Xiser stepper to name a few. All of these techniques are similar in they promote what is called “burst training” or “sprint training” and now “HIT” (high intensity training). All work off a similar premise – the human body was not designed to run a marathon and the average person does not have to spend hours upon hours exercising to get in shape.
In fact, they even boldly state that being fit is not necessarily the same as being healthy and that many people over-exercise which has negative impacts on their health. This has been my experience with many of my clients. They come to me and say, “I don’t get it. I work out every day with my trainer and I keep gaining weight.”
Body by Science explains all the whys behind this. It provides the research and the science behind how exercise impacts the body. I wrote a series of four articles which are listed below.
1. Introduction to Body by Science
2. The Cardio Myth
3. Fat Metabolism
4. Genetic Expression
So, without further ado, let’s get to Body by Science.
Getting Started With Body by Science
“I don’t understand. I work out every day and I’m still gaining weight.” Believe it or not I hear this question quite frequently. On the surface it seems to be quite the paradox. All the conventional wisdom tells us to lose weight all we need to do is watch what we eat (meaning to eat less) and exercise more. Follow this simple formula: use more calories than you take in.
In the past I’ve explained part of this myth – how all calories are not created equal. Based on what the calorie is from (protein, fat, or carbohydrate) it will have a different effect in your body. If you need a refresher you can find that article on my blog at https://brwellness.com/nutrition-news/?p=135.
Now let’s explore the other half of the equation: exercise more. This of course leads to a series of questions. What type of exercise is best? How many times a week should I exercise? How long should I exercise?
For the rest of the article click here: https://brwellness.com/nutrition-news/?p=27
The Cardio Myth
This article addresses the cardio myth. The recommended method of exercise is what he terms high intensity training (or HIT). It benefits both the aerobic and anaerobic energy pathways. Most “cardio” only works the aerobic pathway.
High intensity training is in many ways the complete opposite of what is now known as “cardio.” HIT is designed to be short and sweet. The techniques work the major muscle groups to exhaustion and then you must stop, rest, and then begin the next exercise. Cardio is designed to be lower intensity so that you can perform the exercise without stopping, usually anywhere from 45 minutes to an hour.
For the rest of the article click here: https://brwellness.com/nutrition-news/?p=26
Exercise and Hormones: Fat Burning (Yes) and Fat Storing (oh no!)
This article offers a clear explanation of the actual science of exercise, how activity relates to hormones, and how this determines what happens in your body. In short, it answers the question I am frequently asked. “Why am I gaining weight when I am working out every day?”
The effectiveness of exercise is all about hormones, fat metabolism and blood glucose levels. Hormones signal the body to burn fat and to store fat. High intensity training works the major muscle groups to exhaustion, uses up glucose, and encourages the body to burn fat and build muscle.
For the rest of the article click here: https://brwellness.com/nutrition-news/?p=21
It’s In Your Genes: Ten Factors That Influence Exercise Outcomes
One of my favorite parts in Body by Science is the discussion of genetic expression. It plays a major role in our physical appearance. People can do similar types of exercise but in the end their genes determine how their physical activity is expressed in their body.
Quite simply there are certain things that are meant to be and they aren’t going to change. They show a picture of a forest of the same type of tree, yet one is significantly taller than the others. If you only saw it, you’d assume it was the norm, but in fact it is the exception.
These same basic principles apply to the human body. Some people are the way they are simply because of genetics. Two people could do the exact same workout but based on their genes one can emerge as a championship body builder and the other will not.
For the rest of the article click here: https://brwellness.com/nutrition-news/?p=17
Here’s a link to the web site: http://www.drmcguff.com/. There are videos, blogs, and other helpful information. I highly recommend it.