Category Archives

Nutrition

Poor Diet and IQ Reductions in Children

IQ-LevelsA study from the Journal of Epidemiology and Community Health has found that a diet characterized by high levels of fat, sugar, and processed foods in early childhood may be associated with small reductions in IQ.

On the other hand, children who practiced healthy eating may have experienced small increases in IQ. A healthy diet characterized as one with high amounts of nutrient rich foods. A balance of protein, unprocessed carbs, healthy fats, fruits and vegetables is the best choice.

To me this makes perfect sense. One of my favorite sayings is “if you put crap in, you get crap out”. This is both true for mental and physical performance.

The nutrition practices of the youth is extremely important due to the fact that they are still developing. In order to ensure optimal development both physically and mentally, it would be best to follow a healthy diet. Teaching children poor eating habits at an early age will lead to similar practices throughout life in most cases. It is better to teach them the ways of proper nutrition during childhood, and when they are older they can make their own decisions on just how good or poor they would like to eat. Until that time, it is the role of the parents, teachers, and coaches to provide the necessary knowledge.

People better start stepping up !

Gluten-Free Grain Choices

Sometimes a successful diet comes down to creativity. If you are interested in adding some different whole grains to your diet, or if you have Celiac’s disease, you should look into these gluten-free grain choices. Do the research, and look into recipes that center around the following glueten free grains.

amaranthArmaranth comes from Central and South America. It is a light tan, tiny seed that is used as a grain. It has a nutty flavor and unique texture. It has 25 % more fiber than whole wheat and is high in protein. It also contains high amounts of iron, magnesium, zinc, and folate.

This grain can be served as a hot cereal or added to soups. The flour can also be used for protein packed baked goods.

Learn More

High Obesity Rates Among Infants and Toddlers

As the obesity rates in the country continue to rise, it is now apparent that no age group is safe. A newly published study of 16,400 children born in the United States in 2001 shows that 31.9 % of 9-month old babies and 34.3% of 2-year olds were obese or at risk for becoming obese.

The study can be found in the January/February issue of American Journal of Health Promotion.

Male children were at a greater risk than female children.

The scary thing is that this was based on children born in 2001. The United States has become a much fatter country since then. Start one of these studies in 2012, and I am sure these numbers will climb. Sad, Sad. We are in a country where not only do adults neglect their body and health; they are now doing the same to their off-spring.

Proper nutrition and good health should trump all ! It possess much more value than any of the material things people seem to fixate on. Lead by example and don’t be a such fat ass, you may be teaching your children to follow in your heavy footsteps.

How to Raise HDL-C Levels

HDL-c

HDL-C is High Density Lipo-protein and is considered the GOOD cholesterol. There are some quick and easy ways to raise your HDL-C

Benefits of HDL-C

  • helps to prevent dangerous blockages from developing in your blood vessels created by LDL-C (bad cholesterol)
  • helps to keep blood vessels widened and dilated which promotes better blood flow. A big plus for weight lifters/bodybuilders
  • reduces blood vessel injury through its antioxidant and anti inflammatory properties.

 

Strategies For Raising HDL-C 

Learn More

us obesity rates increasing

U.S. Obesity Rates Continue to Rise

Obesity rates across the country continue to rise in both adults and children. The following images are from the 8th annual F as in FAT: How Obesity Threatens America’s Future 2011 report by the Trust for America’s Health and the Robert Wood Johnson Foundation.

adult_obesity

States with the highest adult obesity rates:

1. Mississippi – 34.4 %

2. Alabama – 32.3 %

3. West Virginia – 32.2 %

4. Tennessee – 31.9 %

5. Louisiana – 31.9 %

41 – New York – 24.7 % 

Learn More

Proper Nutrition 101 Starting with the Basics

When it comes to proper nutrition the path to success starts with the basics.

Main Ideas

  • healthy-foodsBe sure to eat plenty of fresh vegetables, whole grains, and fruit.
  • Every meal should contain a lean protein source. Protein is crucial for building, maintaining and repairing muscle tissue. Examples: chicken, turkey, fish, whey protein, lean red meat, and egg whites
  • Avoid foods that are fried, sauteed with oil and butter, or smothered in high fat and high sodium sauces.
  • Excess sodium, simple sugars, saturated fats coupled with inadequate amounts of protein will confuse the body’s chemistry, lead to fatigue, poor performance, and fat storage. They will destroy your energy level and lean muscle growth and make you fat and disgusted.

Always Remember…..

  • When preparing food you may steam, grill, bake, microwave or boil foods.
  • Avoid dressings, seasonings, and products that are high in sodium, fat, or refined sugars

Learn More

Top 10 Tips for a Successful Diet and Exercise Program


Success-web-site1. Set Achievable Goals

When beginning a diet and exercise program, it is best to start with simple, short term goals. As you reach and achieve these short term goals you can then begin to set goals for the long haul. Both short and long term goals should be challenging yet achievable. As a new lifter, setting the goal of becoming the next Mr. Olympia is an example of a far fetched, almost unachievable goal.

Examples…

Short Term Goals:

  • Increase bench press by 10lbs
  • Perform 10 minute jogging cardio session
  • Gain 2 pounds of lean muscle mass
  • Lose 5 pounds

Long Term Goals

  • Increase bench press by 50lbs.
  • Be able to perform multiple 25 minute cardio sessions per week
  • Gain 15lbs of lean muscle mass
  • lose 30 pounds

2. Ease Into Things

If you are new to weight lifting and or cardiovascular exercise you shouldn’t push too hard at first. Doing so can risk pain, injury and a diminished recovery ability. All the advanced lifters you see in the gym (who aren’t juiced up science projects) have spent years developing a tolerance to higher volume and higher intensity training. Attempting to mimic these intense style sessions from the start will eventually lead to an overwhelming fatigue, and eventually force you to abandon your program. Give your body a chance to adapt to the stimulus, not be overwhelmed by it. To quote the great Lee Haney, “stimulate, don’t annihilate.”

Learn More