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Nutrition Mistakes

If you are like most people you have spent countless hours weeding through information from magazines and so-called "experts" at your gym just to try and find some good basic nutritional information. Unfortunately most of what you were reading or hearing about was actually misinformation. I don't want you to have to deal with all the wrong information any more. I have put together some nutrition mistakes most people make when starting an exercise routine or just looking to get a little healthier.

Mistake 1: Counting Calories

This might take you by surprise, but counting calories too early in your fitness journey can lead to frustration and failure. When starting out, it is important to watch what you are eating, but not about how much you are eating. If a typical day for you includes skipping breakfast, stopping at a fast food joint for lunch, having pizza and wings for dinner, and consuming chips, sodas and candy throughout the day then counting calories is the least of your worries. It is important to see the big picture before you focus on the small details.

Initially, your nutritional goals should include:

• Eating 5-6 times a day
• Eating more fruits and vegetables
• Drinking more water and cutting out calorie-containing beverages (beer, soda, etc.)
• Focusing on consuming lean proteins
• Limiting your sugars and processed foods

Focus on these 5 rules for a couple weeks. Once you have mastered them, then move on to more "advanced" nutritional strategies such as counting calories and manipulating macronutrient ratios.

Mistake 2: Dieting

This mistake is made by almost everyone trying to lose weight or bulk up at least once in their life. There is no such thing as the perfect diet. Eating right and following the rules listed above is much more efficient than dieting. I think the reason people get so confused is because it seems that every week there is a new diet that is advertised as the greatest diet ever. I've worked with numerous people that come to me looking for the answer. They've failed at being successful with countless diet plans and think I will be the difference.

With many of these people, it is not the meal plan or diet that is the problem. The problem is adherence, consistency, and diligence. People can spend so much time jumping between different eating strategies that they never stick with one long enough to see it work. The key is to commit to success. It may take you 20 weeks instead of 12 to lose all the body fat you want. It may take you a whole year to pack on the 25 lbs of muscle that you've been dying to have. The key is to stop searching for the magic diet and to commit yourself to a plan until you reach your goals.

Basic Nutrition

Many people have a problem reaching goals they have in their diet and exercise program simply because they are not knowledgeable about basic nutrition. If you are trying to lose weight you should know that reaching your weight goal is simply a matter of burning more calories than you take in.

You should also be concerned with improvement in your overall health at the same time, which is why having good nutritional skills are so important. Poor nutrition can lead to higher risks for of a variety of health problems including heart disease and cancer. You need to eat a balance of healthy foods and watch your caloric intake at the same time. A proper diet reduces cholesterol, blood pressure, and aids in weight loss.

For optimal body function you must eat the right combination of nutrients. One of the most important of these, contrary to some popular diets, is carbohydrates. They are used to create glucose which can be used right away or stored to use later. An over abundance of carbohydrates will cause your body to store the extra glucose as fat. Carbohydrates are broken into two categories, simple and complex. Sugars fall into the simple category, while starches and fibers are complex carbohydrates.

Post Workout Nutrition

So imagine for a second that you just had the workout of your life. You're pec's are pumped to the fullest, you can barely lift your arms, and now you're going to go relax for a while? Not on your life. Too many people make the mistake of overlooking the post workout meal. Sure, you know you need to eat, but do you know what, how much, and when?

After a hard workout your muscles are torn down, glycogen is depleted, and you may have even entered catabolism. The only way to stop this is by feeding them the nutrients that they need. Studies show that carbs are stored as glycogen 125% more efficiently directly after working out than any other time during the day. Also, protein synthesis (the building of new muscle) is highly elevated. It only makes sense to take advantage of this time and feed your muscles what they need to repair and grow.

Studies have also shown, that athletes who take in carbs and protein after working out have increased levels of growth hormone and insulin versus those who just drank water. As many probably already know, these are two out of the three main hormones needed for muscle growth (testosterone being the third). By taking in carbohydrates after working out you elevate these hormones and prevent protein breakdown and excretion thus maintaining a more positive nitrogen balance. Post workout is also when your body can best absorb and utilize amino acids and supplements.

So what do you need to do to use this time to your body's greatest ability?

First is water. Your body is made up of about 80% water. When you workout you lose a lot of this water, not only in the form of sweat, but also internally by working tissues. Water is used in the formation of and burning of ATP and also used to help keep your internal temperature down. Many do not realize the importance of re-hydrating after working out. You can actually lose around 20% of your strength due to dehydration. You need 4ml of water to store every gram of carbohydrates as glycogen. You also need water to replenish what you lost when you trained. So drink 'till you float. Make sure to spread this water out evenly, as taking in excessive amounts at once can actually work against you by raising blood pressure and causing your body to release Anti-Diuretic Hormone in which causes you to excrete more water then you took in.

What is the Glycemic Index

What is the Glycemic Index?

Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

What are the Benefits of the Glycemic Index? Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals. Low GI diets help people lose and control weight Low GI diets increase the body's sensitivity to insulin Low GI carbs improve diabetes control Low GI carbs reduce the risk of heart disease Low GI carbs reduce blood cholesterol levels Low GI carbs can help you manage the symptoms of PCOS Low GI carbs reduce hunger and keep you fuller for longer Low GI carbs prolong physical endurance High GI carbs help re-fuel carbohydrate stores after exercise

 

How to Switch to a Low GI Diet The basic technique for eating the low GI way is simply a "this for that" approach - ie, swapping high GI carbs for low GI carbs. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet. Use breakfast cereals based on oats, barley and bran Use breads with wholegrains, stone-ground flour, sour dough Reduce the amount of potatoes you eat Enjoy all other types of fruit and vegetables Use Basmati or Doongara rice Enjoy pasta, noodles, quinoa Eat plenty of salad vegetables with a vinaigrette dressing

What to get at the Grocery Store

Heading to the grocery store and don’t know what to get to maintain a healthy diet? Here are some suggestions for you.

 

Good Sources of Protein:

• Egg – A fantastic source of protein. I like to have 1 whole egg for every 3 whites for some flavor.
• Liquid Egg Whites - This is just pure egg whites. Easier than cracking all the eggs and tossing out the yolk.
• Skinless Chicken Breast or Cutlets - Lean, inexpensive, high quality protein; this should be a staple in your diet.
• Lean Ground Turkey – A very good lean high quality protein..
• Top Round Steak – Nice lean cut of meat. Has more fat than chicken but great source of meat.
• Filet Mignon - Tasty lean cut of meat.
• Buffalo - Lean red meat, very tasty.
• Flounder - Inexpensive lean fish.
• Cod - Inexpensive lean fish.
• Pollock - Lean fish.
• Wild Salmon - Healthy fatty fish. Get the salmon wild because the quality is a lot better.
• Canned Tuna - Lean inexpensive fish. If you worry about your sodium you might want to cut down on this. Make sure you get the one in water not oil.
• Turkey Bacon - Leaner than regular bacon, not something you should have all the time but if you are a bacon lover so give this a try.
• Lean Ground Beef - Make sure you get something that is at least 90% lean.
• Cottage Cheese - Slow digesting form of protein. Great for having when you have to go a long time in-between meals and also excellent to have before bed.
• Pork Tenderloin - Inexpensive lean protein.
• Wild Sea Bass - Lean high quality protein.
• Wild Swordfish - Lean high quality protein.

 

Top Nutrition Mistakes

Real men stick to their diet 365 days a year - Most people say to build muscle or lose fat you should stick to your diet 365 days a year. What happens by doing this is an occasional all out binge by eating six chocolate bars in two minutes and dreading your next meal.

Instead you should schedule a cheat day one day a week such as Sunday. Eat what you want, but do it early in the day so it can be burned off throughout the day. The rest of your diet throughout the day should be the same except don't bother writing the nutritional value of the food you eat throughout your cheat day.

Putting on 5 lbs a week is better than 1 lb - Over doing carbs will make you fat. Most people realize this but they still take in huge amounts of carbs with the excuse that it gives them more energy to train.

If you put more than 1.5-2 lbs a week most of it will probably be fat or water so you would have done yourself no favors by putting on any extra weight.

Eating anything that doesn't move - Some people get the idea that to put on muscle you need to eat as much as possible. Although bodybuilders and elite athletes must eat a lot, especially those with fast metabolisms, eating to many calories will only stored as body fat. It would be far better to eat at your maintenance level and add on another 300 calories on top of that to put on mass while limiting body fat.

Omega 3 fatty Acids

Omega-3 fatty acids are essential polyunsaturated fatty acids. Omega-3 fatty acids are so named because of the structure of their carbon-carbon bond in the omega-3 position.

Omega-3 fatty acids are found in foods like:

• Wild salmon
• Mackerel
• Tuna fish
• Lamb
• Flax seeds
• Hemp
• Kiwi fruit
• Walnuts

Alpha linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA) belong to the Omega-3 fatty acid group.

What Does It Do?
And What Scientific Studies Give Evidence To Support This?

Omega-3 fatty acids are classified as "essential" because the body can't make them from other substances and they must, therefore, be obtained through diet or supplementation.

Scientific research shows that Omega-3 fatty acids effect cardiovascular health, brain health and the inflammatory response system.

Omega-3 fatty acids have been extensively studied and their effects on cardiovascular health is intriguing. Research shows that omega-3 fatty acid consumption results in improved overall cardiovascular health, while also reduce occurrence frequency and severity of fatal and nonfatal cardiovascular events. It also reduces mortality associated with cardiovascular problems.

It has been suggested that the beneficial effects of omega-3 fatty acids on cardiovascular health is because omega-3 fatty acids may reduce LDL cholesterol. Other studies suggest that omega-3 fatty acids also improve blood flow and circulation.

More research needs to be done, but current anecdotal evidence suggest that omega-3 fatty acid consumption may achieve up to a 45% reduction in unhealthy triglyceride levels and lower cholesterol by as much as 50%.

In fact, the evidence supporting the benefits of omega-3 fatty acids on heart and cardiovascular function is so strong that the United States Food and Drug Administration (USFDA) deemed some omega-3 fatty acids to have a "qualified health claim" and supported the statement "supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease."

Omega-3 fatty acids have also been extensively studied for their effects on brain health and general brain function.

Studies show that omega-3 fatty acids can enhance brain cell membrane integrity an increase mood quality, cognitive abilities and overall cognition in addition to promoting brain cell growth. With respect to brain cell growth, one study noted that both white and gray brain matter increased in people who took omega-3 fatty acids compared to people who did not. Research and real world evidence also suggests that omega-3 fatty acids can be effective in the treatment of some mood disorders.

The effects of omega-3 fatty acids on overall brain health and cognition may be due to the enhancing effects of omega-3 fatty acids on the myelin coating around brain cells. Approximately 8% of the total mass of the human brain is comprised of omega-3 fatty acids and this is due largely in part to the myelin coating that surrounds brain cells and enables them to transmit their signals efficiently and correctly to other brain cells.

The inflammatory response system is highly sensitive to the effects of omega-3 fatty acids. Some research exists to show that omega-3 fatty acids exert an anti-inflammatory effect. While it has been suggested that omega-3 fatty acids may prevent the onset of some cancers by mediating the inflammatory response, the existing research has been unable to establish a clear relationship between omega-3 fatty acids and the rate of cancer onset.

The above notwithstanding, omega-3 fatty acids are used to manage inflammatory related diseases like Crohn's disease and rheumatoid arthritis.

Who Needs It?
And What Are Some Symptoms Of Deficiency?

Omega-3 fatty acids are essential to human nutrition and a minimum daily intake of 1.6grams/day for men and 1.1grams/day for women has been established to prevent disease resulting from deficiency.

Symptoms associated with omega-3 deficiency include acne, cardiovascular disorders, aging, heart disease, hypertension, psoriasis, prostate cancer, schizophrenia, mental illness, lupus, vision disorders, depression and other conditions.

Children's research shows that omega-3 deficiency during childhood and result in poor development all health.

How Much Should Be Taken?
And Are There Any Side Effects?

An acceptable intake (AI) of 1.6grams/day for men and 1.1grams/day for women has been established to prevent disease resulting from deficiency. However, always follow label directions.

Excess consumption of omega-3 fatty acids can result in bleeding, blood sugar problems for diabetics, an increase in oxidation and free-radical damage and immune system suppression.

Low Carb Diets

As we all know, low-carbohydrate weight-loss plans have become very popular. You may know people who have lost weight by following Dr. Atkins New Diet Revolution, Sugar Busters, The Zone, The Carbohydrate Addict's Lifespan Program, or other low-carbohydrate diets. While these programs may help you lose weight, some are not always safe. In fact, low-carbohydrate diets that are high in saturated fat and red meat might increase your chances of getting heart disease or certain types of cancer.

However, certain types of low-carbohydrate diets are healthy. Although cutting carbohydrates out of your diet completely is never a good idea, reducing the number of "bad carbs" in your diet can help you lose weight safely.

What are bad carbs? Because they do not stick with you for long, you may feel hungry again soon after eating them. Examples: cookies, cake, crackers, potatoes, white bread, white rice and pasta are digested very quickly.

Good carbs, on the other hand, are slowly absorbed by the body and may make you feel full longer than bad carbs do. Examples: green vegetables such as spinach, green beans, lettuce and broccoli. Also, nonstarchy vegetables and whole grains are a necessary part of any healthy diet. Whole-grain cereals and whole-wheat foods are also excellent sources of fiber.

Because they tend to keep blood sugar at a consistent level, good carbs are especially healthy choices for people with diabetes.

Protein Rich Diets Curb Hunger

Researchers have uncovered new evidence to explain the observation that diets rich in protein stunt the appetite, according to a report in the November Cell Metabolism. The findings suggest a novel link connecting macronutrients in the diet to hunger, the researchers said. The results also point to a potential new target for the treatment of eating disorders, they added.

 

"It is well known that protein feeding decreases hunger sensation and subsequent food intake in animals and humans," said study author Gilles Mithieux of INSERM and Universite Lyon in France. However, the mechanism by which proteins exert their control over appetite remained unclear, the researchers said. In fact, earlier studies have found that a rise in dietary protein shows little effect on the major hormones that regulate hunger, they added.

Eating Out

Eating out is something we all have in common. We eat out because we don't feel like cooking ourselves, for a social event, or perhaps just to try something different. We all have our reasons for dining out once in a while. Of course, there's nothing wrong with this as the dining experiences often tend to be enjoyable and fun, but it's not without problems.

 

Many diners may find themselves in an awkward position as they try to pick out a meal that fits in with their dieting routine. This article is designed to help in making those choices so no one has to fear compromising their diet during their dining experiences.

Do you choose your restaurants before going out so that you know they will have a healthy dish for you or do you pick from whatever options you have at that particular restaurant?