Tag Archives: fitness

10 Popular Diet Tips to Ignore

The Beachbody Blog posted a great article called “10 Popular Diet Tips to Ignore” you’ll want to read the article for the Better Advice, but below I have listed the Bad Advice some of which I have given in the past!

  1. Choose fat-free or sugar-free foods.
  2. No cheating ever!
  3. Stop snacking.
  4. Don’t eat fruit—it’s full of sugar.
  5. If it’s organic, it’s good for you.
  6. Calories in, calories out—it doesn’t matter what you eat.
  7. Try XYZ Extreme Diet—it works for everyone!
  8. When in doubt, order the salad.
  9. Don’t exercise—it’ll only make you hungrier.
  10. Treat yourself for a job well done!

What’s the worst diet advice you’ve ever received?

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8 Tips for Survival in a Food Desert

No, I haven’t lost my mind (well not about this).  No one wants you to eat fast food except for the fast food industry. It’s terrible for you. It makes you fat. It destabilizes economies and nations. It kills the environment. Read Fast Food Nation. See Super Size Me. If you’re really serious about getting or staying in shape, fast food restaurants are not on your path to success.

However, sometimes fast food feels like the only option. Long road trips, coworker lunches, the only place your child or childish companion will eat—these are all situations where you may be forced to enter one of these grand cathedrals to gluttony.

While the fast food companies have generally shown an blatant disregard for their customers’ health, they should be publicly shamed for our nation’s obesity epidemic. We have shamed them just enough that they are begrudgingly offering some menu items that have some nutritional value. They still can’t resist adding a little unneeded fat or extra high-fructose corn syrup just to spice things up, so it’s wise to take a buyer-beware approach when ordering your meal. Here are some tips to make healthier choices and some suggestions about the healthiest (relatively speaking) things to order at some of the major fast food chains.

1. Get less for your money. This may seem counter intuitive, but the so-called value meals really only offer you extra calories, saturated fat, sugar, and other diet killers. While it may seem like an unbelievable deal that you can get twice as many fries for only 19 more cents. Follow Nancy Regan’s advice and “Just say no!”. If you really want to save money, pack a lunch.

2. Discover your inner child. The best place to find a reasonably sized portion for an adult is, sadly, the children’s menu. Bowing to the horrible publicity created by childhood obesity, fast food companies have made the most improvements to their kids’ menus. In many restaurants, the kids’ meal is the only way you can get healthy sides like fruit or carrots. Don’t be ashamed to order the junior hamburger or even the kids’ meal. You might get a free toy in the transaction, Booya!

3. Stick to salads. A big problem with fast food is that many innocent-looking nuggets and patties are loaded with added fats, “flavorful” chemicals, and high-fructose corn syrup, which wreak havoc on your blood sugar levels. So, order the salad. You’re probably not going to be eating organic fruits and vegetables in these salads, but they’re probably less slathered with bad-for-you additives than the other options. Until you get to the dressing. Ask for oil and vinegar or a vinegar-based dressing like Italian. Also, most places give you enough dressing to dress several salads so use only half the packet of dressing or ask for a side cup you can squirt it into, and then dip your fork in the dressing before you take a bite of salad.

4. Beware of “theme” salads. It’s called a salad. It looks like a salad. It has lettuce. It must be a salad…right? Don’t be fooled by clever naming tricks.  A taco salad at most places includes all the unhealthy ingredients you’re trying to avoid. Use common sense when selecting a salad. Make sure all the ingredients are vegetables, fruits, and lean proteins that you recognize.

5. Have it your way. Remember the old Burger King jingle, “Hold the pickle, hold the lettuce, special orders don’t upset us”? Take them at their word—only don’t hold the pickle and the lettuce, and do hold the mayo and ketchup that includes high-fructose corn syrup. Ask if you can substitute the grilled chicken breast for the breaded chicken breast, wheat buns for white buns, or even lettuce cups for buns. (in California, we call that “protein style.”) Ask for extra veggies. And hold the “cheez,” especially if it’s spelled with a “z.” Tell them you’d rather salt the fries yourself. When you order the “healthy” grilled-chicken or fish sandwiches, make sure they’re not loaded with mayo or special sauces. Ask for salsa or mustard instead. Yes, you’re being picky. But, it’s your health that’s on the line here!

6. Watch what you drink. The most profitable menu items for restaurants are soft drinks. They cost almost nothing to make and what you get in return is tons of sugar and chemicals, and maybe, eventually, diabetes! Try to stick with unsweetened iced tea or water. And to play the broken record again, if you must get soda, get the small size.

7. A milkshake is not a drink. It will often be suggested that you wash down your burgers and fries with a frosty milkshake. Sounds good, right? You can tell yourself you’re getting your calcium! You’re also getting over 1,000 calories if you get a large size at some restaurants. Even the kid sizes come in at 300 plus calories. Your drink shouldn’t have more calories than your meal.

8. Hide from sandwhiches that sound like action movie titles. He grew up in the mean streets of South Boston. A boxing hero that has taken the law into his own hands, and now he’s back to clean up his home. He’s Big Mac! Or my favorite, The Baconator which sounds like a SyFy movie. If it sounds like it could beat you up don’t put it in your body.

How We Decide The 21 Day Fix Portions For Our Recipes (repost from tb3)

Original post by: Denis Faye

Believe it or not, converting recipes to 21 Day Fix container equivalents isn’t an exact science. In some ways, you might even consider it an art. Here’s an explanation of how it’s done.

The premise of creating the container system was simple. Divide a wide variety of healthy foods into a series of colored containers to help people learn how to eat right.

How We Picked What Foods Go Into Which 21 Day Fix Containers
The execution of the system, however, wasn’t so simple. Foods needed to be divided not only into various types of food (fruit, veggie, etc.), but they needed to be divided by macronutrients levels so people get a balance of protein, carbs, and fat. We also needed to consider calories by volume because sometimes the same amount of seemingly similar foods can have very different calorie amounts. This is why there are two fat containers: orange and blue. The foods in the orange containers have more calories by volume, so a serving would contain too many calories if measured in a blue container.

This is also why tomatoes are on the green list, but tomato sauce and salsa are purple. They may, basically, be the same food, but sauces tend to have more calories by volume, so a green container of loosely packed, chopped tomatoes and a purple container of marinara sauce have roughly the same calories. (Tomatoes straddle the line between veggie and fruit, which is another reason they make sense in either container.)

There were scores of choices like this that needed to be made—and oftentimes hotly debated. There were also the educational considerations. For example, treats replace a yellow container in the 21 Day Fix plans. The reason for this is that the foods in the yellow list are among the least important foods in the average diet (considering the green and purple both contain arguably healthier carbohydrate sources) so it made the most sense to sacrifice those if you want to be a little naughty.

Bringing Recipes Into the Picture
When recipes are built specifically for the 21 Day Fix, matching containers is easy. Ingredients are selected from the lists in container-friendly amount and there you go! But matching containers to recipes not necessarily built with the 21 Day Fix in mind is another story. Many of the ingredients aren’t included in the Fix and if they are, they’re at amounts different than the containers. The levels of protein, carbs, and fat need to be considered. Calories need to be considered. These considerations are multiplied by the already-mentioned considerations of the containers and, well, that’s a lot of considerations!

But wait, there’s yet one more consideration: what makes sense to you, the reader? Often, container choices can make complete sense scientifically, but maybe you see ingredients that you feel should have been better considered.

There’s also the consideration of which consideration to consider first! (Are we having fun yet?) Deciding this lends a high degree of subjectivity to the process.

So, we welcome you to be part of the conversation. If you have a question about the portion choices we’ve made in a particular recipe, come on over the Expert Advice section of the Team Beachbody Message Boards.

Or at least consider it.

A lot of data to process – Joe Rogan Experience #672 with Dr. Rhonda Patrick

I am still trying to process everything that was discussed on this episode. There is all kinds of good stuff in here about how your diet effects pain, how training in heat can help you deal with injury, and how your doctor might not really be the guy to go to for depression. Please enjoy and let’s process this together in the comments.

The following notes were done by the POWPERFUL u/JoshuaKevinPerry on reddit. If you found them useful tip him a couple bucks https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=26LWYHVA6V5QS

For podcasters show starts at 7:45

Today’s guest is Dr Rhonda Patrick https://twitter.com/foundmyfitness?lang=en she has a youtube channel that explains everything she specializes in, it’s good stuff. https://www.youtube.com/user/FoundMyFitness For sure, read the wikipedia articles. Let me assure you right now: there are dick jokes on the way. via youtube setup

1:00 https://en.wikipedia.org/wiki/Kombucha

1:30 http://www.npr.org/templates/story/story.php?storyId=5012154 horrifying story

2:30 http://www.ncbi.nlm.nih.gov/pubmed/25705824

5:30 http://www.ncbi.nlm.nih.gov/pubmed/22863164

6:00 https://en.wikipedia.org/wiki/Glutathione_peroxidase

6:30 http://www.ncbi.nlm.nih.gov/pubmed/18432918 http://www.ncbi.nlm.nih.gov/pubmed/9921710

8:00 https://en.wikipedia.org/wiki/FOXO3 http://www.ncbi.nlm.nih.gov/pubmed/23891001

13:11 http://namathneurocenter.com/

http://sports.yahoo.com/blogs/nfl-shutdown-corner/joe-namath-gets-results-from-hyperbaric-chamber-treatments-for-concussions-164511928.html

http://www.newsmax.com/Health/Headline/Joe-Namath-hyperbaric-oxygen-therapy/2015/05/17/id/645130/

17:00 http://ndt.oxfordjournals.org/content/27/suppl_4/iv11.full High-altitude seems to have ” decreased frequency of obesity, diabetes and coronary artery disease.”

18:00 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2938508/ post exercise ice baths

19:30 http://www.alzforum.org/news/research-news/cold-shock-protein-reinvigorates-synapses Definitely don’t try to give yourself hypothermia for brain health.

http://www.alzheimers.org.uk/site/scripts/news_article.php?newsID=2290

http://www.nature.com/nature/journal/v518/n7538/full/nature14142.html

24:00 https://en.wikipedia.org/wiki/Proinflammatory_cytokine

http://www.ncbi.nlm.nih.gov/pubmed/18382117

26:00 http://www.hindawi.com/journals/omcl/2014/402631/ Kayaks and Cryotherapy

30:00 http://www.ncbi.nlm.nih.gov/pubmed/911386 cold exposure and norepinephrine

https://en.wikipedia.org/wiki/Norepinephrine

32:00 Vasoconstriction is the narrowing of the blood vessels resulting from contraction of the muscular wall of the vessels, in particular the large arteries and small arterioles. The process is the opposite of vasodilation, the widening of blood vessels.

34:00 https://en.wikipedia.org/wiki/Targeted_temperature_management

34:30 “Dick Joke” Kappa

39:00 “No one lives forever, no one. But with advances in modern science and my high level income, it’s not crazy to think I can live to be 245, maybe 300.” -Joe Rogan

http://i.imgur.com/LBcxptV.jpg

45:00 http://www.pnas.org/content/early/2015/07/01/1506264112.full.pdf

http://www.bbc.com/news/health-33409604

49:00 http://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm

52:00 https://en.wikipedia.org/wiki/Low-density_lipoprotein common terms-cholesterol

55:00 http://www.drhagmeyer.com/wp-content/uploads/2012/03/mucosal_barrier_degradation.gif

100:00 https://en.wikipedia.org/wiki/Stevia

105:00 http://www.crohns.net/page/C/PROD/VSL3000

sidebar https://www.youtube.com/watch?v=jsVgi8hoFFc

http://www.washingtonpost.com/news/speaking-of-science/wp/2015/01/29/you-can-earn-13000-a-year-selling-your-poop/

107:31 Topical anal creme?

127:39 http://cdn.roguefitness.com/media/catalog/product/cache/1/image/9df78eab33525d08d6e5fb8d27136e95/n/o/norma-tec-web6.jpg

http://www.roguefitness.com/normatec-mvp-recovery-system

Rogan should have an ebay auction on all the free shit he gets. Chairs, toilets, workout equipment.

133:00 http://journals.lww.com/nsca-jscr/Abstract/2013/06000/Heart_Rate_Variability_Threshold_Values_for.7.aspx

143:00 http://www.ncbi.nlm.nih.gov/pubmed/21876150

154:00 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3903052/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3057175/

Telomeres are an essential part of human cells that affect how our cells age. Telomeres are the caps at the end of each strand of DNA that protect our chromosomes, like the plastic tips at the end of shoelaces.

156:00 https://en.wikipedia.org/wiki/Cycloastragenol

218:00 https://en.wikipedia.org/wiki/Dynorphin

223:00 https://kungfuwithwashu.files.wordpress.com/2015/07/a781d-bd1.jpg

224:00 http://www.nature.com/news/super-muscly-pigs-created-by-small-genetic-tweak-1.17874

http://www.nature.com/news/crispr-the-disruptor-1.17673

233:00 https://en.wikipedia.org/wiki/Apolipoprotein_E

240:00 https://www.youtube.com/watch?v=Zhh4W24rwrw https://www.youtube.com/watch?v=QT0TqceznpQ

241:00 http://www.childrenshospitaloakland.org/main/news/omega3-fatty-acids-and-vitamin-d-may-control-brain-282.aspx

5 Activities of Martial Arts and the Elimination of Illusion

There are a lot of ways to participate in Martial Arts. All of these boil down to 5 Categories.

  1. Health and Fitness
  2. Art and Entertainment
  3. Sport and Competition
  4. Combat and Self Defense
  5. Self Improvement and Enlightenment

I would like to talk about these from the bottom up. This list in no particular order and no part is more important that the others.

Self Improvement and Enlightenment

This method is obtainable through any of the other methods or a combination of methods listed above. When done correctly all of the methods should be done as a meditation. Meditation means nothing more than focused practice.

Combat and Self Defense

Self defense means “protecting oneself with reasonable force in order to escape”. This is a legal construct, if you hit anyone for any reason you will have to talk to the police at some point.

Combat means “destroying ones ability to attack” this often ends in maiming or killing your opponent.

This is what our general program is based around at Meng’s of Richmond. We teach the curriculum based on combat so that you can “scale back” to defend yourself instead of leaving you out to dry if you need to escalate up the use of force continuum.

The use of force continuum goes like this

  1. avoidance
  2. interception
  3. redirection
  4. injure
  5. maim
  6. kill

I will discuss this in another post.

Sport and Competition

Sport and Competition includes everything from the UFC to your local open martial arts tournament. This is why you will find me describing people as [insert martial sport activity] players. If you are in a Jiu Jitsu Competition you are a Jiu Jitsu Player. If you are in the Olympics competing in Tae Kwon Do or Judo you are a Tae Kwon Do or Judo player, if you are in a cage to win the UFC Women’s Bantumweight Title (good luck Ronda is a BEAST) you are a Mixed Martial Arts player. A person is only a fighter when they are in a fight. Even if you are training for a fight you still don’t want to train as a fighter. I may get into this in another post.

Art and Entertainment

Forms (or Kata for my Japanese MA brothers and sisters) as performance art (not being judged) and choreography for movies fit in this realm. The Shaw Brothers, Bruce Lee, Jakie Chan, Jet Li, and so on have made this aspect of martial arts once of the most lucrative aspects. They are just as much martial artists as anyone else.

Health and Fitness

Qigong, Tai Chi, Tae bo, Cardio Kickboxing, Insanity, P90x, Focus T25 all fit in this aspect. Martial Arts movements are starting to show up in more and more workout systems because they are some of the best ways to access certain muscles, but remember this is not fighting and you do not want to bet your life on it. The movements in these systems are exaggerated so that you get a better workout. Low heel kicks with your toes pointing strait up, almost any kick with a locked leg, Huge sweeping round kicks, and elbow out “chicken wing” punches are all tools to get you fit not to save your life.

I sound like I am putting these systems down, but I absolutely am not. The last part of this title was and eliminating illusion. I just want to make sure that everyone is training properly for their intentions. Wow this post has opened up so many other possible discussions.

Comment if you are interested in seeing where there discussions go.

Namaste!