Holy Station

Archive for June, 2010

Tens of thousands of calories are burned in any given Ironman or Ultramarathon. We know we can not possibly ingest that amount to make up for what we burned, and if we tried, we would have serious GI distress! So during these long events we should rely primarily on our own body’s energy stores. We have two main energy stores to pull from, fat and glycogen (carbohydrate storage). However, on average, we only have about 1500-2000kcal stored as glycogen. Yet, even the leanest athlete has over 65,000 calories storied as fat, that’s like an endless reservoir we need to tap into! But how? The answer points us towards becoming as metabolically efficient as possible. As athletes, we follow training programs to build our aerobic fat burning engine, but we don’t often match our nutrition to support this concept. The synergistic approach of proper training and nutrition promotes athletes to become more metabolically efficient.

Physiologically, we burn more fat as fuel during lower intensity workouts. However, as intensity increases carbohydrates become the preferred fuel source. When using the periodized cycles of training, base training is the key time to build our aerobic engine. Efficiency is seen in how we transport nutrients to the working muscle cells and byproducts away from it. The more efficient we are, the easier it is to move and the less stress is placed on the body. If our energy systems are not running at high speeds, we actually have the time to break down the long chains of fatty acids. When oxidized or used as fuel, fats provide over 3 times the amount of energy than carbohydrates! That is what gets us through those all day endurance races.

Nutritionally, we have to look at the best approach for feeding our aerobic system. Although carbohydrates are the preferred exogenous energy source while exercising, there is a best time and place for consuming them, and base training is not one of those times. Reason being is that carbohydrates feed primarily the higher intensity glycolytic or anaerobic system. So why are we loading up on carbohydrates when we are trying to promote fat oxidation?

When carbohydrates are eaten, insulin is secreted to utilize the carbohydrates. However, when insulin is turning on carbohydrate metabolism, fat metabolism is inhibited. If we continue to carb load, our bodies will inevitably choose carbohydrates as a fuel source. And remember, that glycogen only provides a fraction of the energy needed, so we will have to constantly be repleting it. Constant repletion means having to possibly deal with GI distress throughout the race.

A low carbohydrate diet is NOT suggested by any means. Preferably, balancing carbohydrates with lean meats, healthy fats, fruits, vegetables and low fat dairy is advantageous over carb loading. For example, having lean chicken with lentils, grilled vegetables with olive oil, a glass of milk and fruit for dessert is packed with way more nutrition than a giant bowl of white pasta with some red sauce. Like I said, there is a time and place to have more carbohydrates, such as when volume and intensity increases during build and peak phases. By adjusting these macronutrients and getting more balance during our base training phase and limiting the sports nutrition products during training, we are likely to reap some of the metabolic benefits. Benefits that have been seen include; no GI distress, sustained energy levels, none of the ups and downs that simple sugars produce, and even financial improvement from less money being spent on sports nutrition products.

So go try it out. Go for a 2-3 hour ride, keeping your heart rate in an aerobic zone, with only water and electrolytes. If you eat well balanced meals and snacks throughout the day, your body will be fueled up and ready to go. It may take a couple of weeks to adjust just like any new training regimen, but building that base is key for endurance racing. Good luck!

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Let’s face it. Our skin has so much going against it. The heavy pollution we have to endure in our commute, fast food diets, sedentary life styles – all of these combined together are enough to make our skin dull and lifeless. It is claimed that antioxidant skin care products can help in protecting and rejuvenating our skin. What’s the truth? Let’s find out now.

Before we talk about antioxidant skin care products, we first need to understand what exactly causes our skin to lose its glow and softness with time. The reason for this is, there are so many chemicals that our skin is exposed to during the day – from pollution, from household items like paint, and even from food items.

These chemicals contain free radicals inside. Free radicals are basically atoms with unpaired electrons. When they come in contact with the skin, they break the skin cells down in an attempt to get electrons and complete their pairing. This is really harmful for the skin and makes it dull and dry.

The free radicals also break down the Collagen and Elastin fibers in the skin that hold it together firmly. The result is a loose and wrinkling skin.

Studies have also shown that exposure to these radicals significantly increases the risk of developing skin cancer.

So how does one protect her skin from these dangerous elements? Antioxidants are the answer.

Antioxidant substances protect the skin from damage by neutralizing the free radicals. They render the radicals ineffective and keep the skin healthy and damage free. The best part is there are many natural antioxidants that you can find in skin care products. That means you do not have to use any products containing chemical ingredients.

Nanobelle CoenzymeQ10 or CoQ10 is a powerful antioxidant found in the best antioxidant skin care products. It penetrates deep into the skin and protects it from damage. It also enables the production of Collagen in the skin, and has a strong anti wrinkle effect.

Vitamin E is another natural antioxidant. Not only does it get rid of free radicals, it is also helpful in providing relief from dry skin and removing the signs of aging like lines and wrinkles.

Grapeseed Oil, as the name suggests, is an oil derived from the seeds of grapes. It is an effective antioxidant and forms a thin invisible layer on the skin that keeps the moisture inside. It reduces the stretch marks on the skin and is also helpful in healing the skin around the eyes.

There are no two ways about it. Antioxidant skin care products can protect your skin from damage and keep it soft, smooth, and healthy. Just be sure to use natural ingredients only.

Portion control is a PROVEN way to lose weight fast.

And you can do it without starving yourself. It’s easy.

In this article I’m going to show you exactly how. A wickedly effective portion control trick that will have you shedding pounds in no time.

Here’s something down right mind-blowing…

Studies have shown that much of those feelings of “deprivation” are actually mental. Not physical.

Here’s what I mean…

You remember when you were a little kid and your parents made you “clear your plate”?

Well you’ve brought that habit with you into your adult life. It has become a part of your psychology. Now every time there’s food on your plate you feel you have to eat it all. If you don’t you probably feel guilty.

And chances are you feel guilty for one very shocking reason…

Not because you feel like you’re going to get in trouble. Although that could be a small part of it.

But because you feel like you are not getting enough food. That you are somehow “depriving” yourself!

Did you get that?

You are using your plate as the measuring device of hunger and not your own senses!

And this is quickly adding pounds of fat to your midsection!

Reason is because our utensil sizes (plates, bowls, spoons and forks) tend to be “super-sized”. They encourage. Persuade. Even force us to consume over-sized amounts of food by using our feelings of deprivation against us.

They are the enemy of portion control.

And from what I’ve seen from my clients this is a major factor in the excess fat hanging off the bodies of most people.

The good news is that it is very easy to fix. Just requires a little trick. A wickedly effective trick that works like gangbusters. It will also shield you from those feelings of deprivation so you can quickly begin to lose weight.

It may be a little “weird” at first. But after seven days of using it the results can be absolutely exciting!

Fast weight loss. Fat loss. More energy.

The trick is to replace your current utensils (plates, bowls, spoons, forks, knives) with ridiculously smaller ones.

For example…

Replace your regular meal plates with “bread” plates or some other variation about the size of your hand.

Then go ahead and fill that plate up with whatever you’re having for dinner. If you feel hungry, then simply go back up again and get more food.

The crazy part is that you will probably NOT feel hungry after the first plate of food!

As I said… this is because much of those feelings of hunger are psychological. Your mind is simply playing tricks on you!

But when you use smaller plate sizes for each meal, over the course of seven days or more your mind begins to change. Your smaller meal sizes now become normal. Comfortable.

And actually. Science proves that meal sizes only as big as your fist are just about optimal.

It seems so easy. And it is easy. But it is also really really effective.

It will force you to exercise portion control.

And the results will most likely be dynamite!

Good news for people hoping to control calories-the key could be your favorite snacks; as long as they’ve been portioned into 100-calorie or less packages.

Convenient, portion-controlled packages are new to the market, but you don’t have to buy processed foods to take advantage of this healthy trend.

For example, if sweet and juicy appeal to your taste buds, consider the orange. With only 80 calories, oranges are naturally portion-controlled, ready-to-go, juicy and refreshing. What’s more, because of their high fiber and water content, oranges contribute to the feeling of fullness, which suppresses appetite and helps prevent overeating.

Citrus is a great-tasting way to make calories count by getting more nutrition in fewer calories.

Introducing kids to fruits and vegetables early in life shapes their behaviors so they choose these foods throughout life. A child who grows up nourished with wholesome fruits and vegetables will learn to prefer such foods.

That’s why Sunkist partnered with Sesame Street’s “Healthy Habits for Life” initiative. They encourage young children and their families to establish an early foundation of healthy habits. And remember, fiber and proteins also give you that full feeling with small amounts, so don’t forget to keep both in your main courses throughout the day.

Children and adults need a colorful variety of fruits and vegetables every day. Getting the proper number of servings is easy if you fill half your plate with fruits and vegetables at every meal and make them your first choice as snacks. Making eating healthy a habit is the hard part, but once it becomes a habit, you will know longer crave calorie rich foods that is the trap door for most Americans in today’s culture.

Yes, you are doing your regular workouts. You have even substituted your meals with more healthy and balanced ones. Yet, why is it that the bulges refuse to leave your body? Because you are eating more than your body requirement and the only solution to this problem is restricting your quantity which is called portion control diet.

Normally people eat whatever fits on their plates and that means a sizeable amount of calories is being consumed. With portion control diet you will be eating the right type of food in the right measure. Then only will you be able to see the results. If you cannot control your portions of diet then you will end up gaining more weight. Try incorporating more low calorific foods and less of high calories.

Eating In Right Amount

Everybody wants a big share of everything and this concept is used to the hilt by restaurants that serve large size portions capable of feeding four which is very bad for you. When dining out order kids’ sized meals which will be perfect for you. You can even ask the meal to be divided with one half being served and the other half being packed. This kind of portion control diet will keep you away from finishing off the entire meal.

Portion control diet can also be practiced by dividing your snacks and leftovers in smaller portions. After having your smaller but perfect portion if you still feel hungry do not give in to the temptation for the second serving. After having the right quantity of food if you eat more it will simply add to the calories. Avoid eating large meals thrice a day. Instead divide your meals into 5 or 6 times a day which are smaller and healthier.

The Results Speak The Truth

Eating salads with raw vegetables is a perfect portion control diet that will satisfy your hunger and also not make you binge when the main meal is served. Sometimes when you add lean meat this meal it serves as a complete meal and you do not have to go for the main one. After so much painstaking efforts you can occasionally indulge in the food that has been forbidden for you. Depriving yourself of the most desirable foods will tend to make you overeat. Thus you can sometimes give yourself a treat.

It is a wise decision if you decide to keep away from buffets that do not regulate your indulgences and can give you the reverse results. Be sure to check the serving sizes mentioned at the back of the packets which will give you an idea of how much you are overeating. It is in your hands to make the portion control diet a success.

Your body is the product of nutrition. The importance of nutrition in attaining body health can never be over-emphasized. What you eat will determine how often you fall sick, how obese you become, how physically fit you are, how long you will live and a host of other vital factors. Let us consider three types on nutrients (carbohydrates, fats, protein, and water) as an exemplification of the importance of nutrition.

Carbohydrates are a great energy source for your body. When eaten in proper volume, your body has optimal energy levels. However, if the ingested volume exceeds the energy use, the excess carbohydrates are converted to fats and deposited in the body. You end becoming obese, by and by.

When concentrated fats are ingested in high volume, they do not only accumulate in the body, but a certain chemical in fats called cholesterol accumulates in blood vessels until they bust after blockage. You end up with internal bleeding, maybe in the brain.

Proteins are the building block your body uses to create new muscles tissues and repair any injured tissues. If you want to bulk up with muscles, then this is your food. Nevertheless, remember, if you eat excess proteins to what you actually need, the body will surely convert it to fats for storage and you know what happens next.

Water too is important. Ensure that you drink at least 8-10 glasses of plain water daily. Without hydrating the body adequately, your body will be unable to excrete toxic waste, or accomplish optimal digestion. Consequently, you will be susceptible to heart stroke, kidney failure, stomach disorders and other potentially lethal maladies.

With these examples, you definitely realize the cardinal importance of nutrition in determining your health. Your health is the last thing you should compromise on.

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