Archive | Healthy Lifestyle RSS feed for this section

Introducing the Whole 30 (and 60) Day Challenges

31 Jan

There has been some chatter in the gym recently about a new version of the Whole30, and the cryptic post on our facebook page last week.  I am here to tell you that it is indeed upon us!  WE WILL BE STARTING MONDAY FEBRUARY 4TH.  This challenge will be more involved, as well as more life-changing than the last couple challenges that we have run.  Additionally, this one will be a true challenge, with winners awarded prizes at the 4 and 8 week marks!

As you can tell from the title, it will not only consist of a 30 day challenge, but also a 60 day challenge (4 weeks and 8 weeks).  Why are we adding a second 4 weeks you ask?  At FIT we preach not only healthy eating and lifestyle changes, but also making those changes sustainable and long-term.  This is your chance to take our encouragement and put it into practice.

While the general template for the eating strategy will follow the Whole30 of challenges past, this time around the goal is to see not just who can make the most improvements to their health, but also who can get the most aesthetic and physique change.  We are challenging all of you to commit to 2 months of clean eating, smart exercise, and healthy lifestyle changes and see who comes out on the other side looking better.

And now for the rules:

Eliminate the following foods:

Grains and grain like foods (including quinoa, couscous, etc)

Legumes (including soy and peanuts – shell beans like snap peas and green beans are ok)

Sugar and artificial sweeteners (Fruit juice is an acceptable sweetener, but nothing else)

Dairy (milk, yogurt, cheese, butter [ghee is ok])

Alcohol

 

What we are asking from all of you:

Pre, 4-week, and post-challenge progress photos.

These pictures should be taken in as LITTLE CLOTHING AS YOU FEEL COMFORTABLE.  This is important.  How else will you tell if you have made progress?

This is what I’m talking about

Take the picture without your head, so that we can judge them impartially

The pictures should be submitted to “challenge@focusedtrainers.com”.  The pictures will stay private and be used to judge the winners.

Contribute weekly to the FIT facebook page and/or blog at: blog.focusedtrainers.com

This can be in the form of pictures, recipes, reflections about how the challenge is going for you, or just simply questions.  Tracey and I will do our best to answer all questions the day they are asked.

You can also email your contributions to your trainer, and he or she can get it up on the blog for you.

The goal here is to get as much interaction between all of YOU so that you all get the most out of the challenge.

While you have to enter a name and email address to comment on the blog, the email address will not be public, and the name can simply be a first name (or middle name?) if you are concerned about posting anonymously.

Attend in-person meetings/meals throughout the challenge

We will be hosting events in and out of the gym with sample food throughout the 8 weeks.  This will be an opportunity for all of you to share – in person – recipes, trials and successes, as well as ask us questions directly and see how WE eat with recipes to try.

These meetings will be occurring every OTHER week, sometime during the weeks of:

2/11, 2/25, 3/11, and 3/25

We will be announcing the exact date, location, and format, at least a week in advance so people have time to add it into their schedules.

Submit $30 to the front desk at FIT

This small fee will be used to reward the winners.  We have set up a line item so we can bill you directly for it, or you can bring in cash or check for us.  Prizes will be announced once we know how many challengers we have.

 

OK I think I hit all of the major bullets.  Again, we are starting this coming Monday, February 4th, so get all of your off-limits foods out of the way while rooting for the 49ers.  We are excited to have you join us for this exciting new nutrition challenge.  As always, if you have any questions, comments, or concerns, please do not hesitate to ask – either here on the blog, or directly to me at “matt@focusedtrainers.com”

 

Good luck to all of you!  I’m looking forward to hearing about all of your great progress!

Let’s Get Cookin’!

7 Jan

Many of you have heard from me that the easiest way to be successful at this “no grains thing” is to prepare your menus and meals in advance so there are always options available for you in the refrigerator.  This will prevent you from eating “whatever” is around, or worse: eating out and making even worse choices.

In the new year, I am reinvigorating my efforts to cook A LOT on Sundays in anticipation of the week.  And yesterday, I did just that.  After heading to 2 different grocery stores, in the pictures below you will see my haul.  And here’s what was either made, prepped for, or purchased to make later in the week:

Nothing like a stoveful of cooking magic

Nothing like a stoveful of cooking magic

Bryan Voltaggio’s Beef Stew with Ale (recipe)

Slow-Cooked Cinnamon Pork Loin with Parsnips

Fermented Brassicas (cauliflower, romanesco, red cabbage)

Roasted Beet, Avocado, and Grapefruit Salad

Below all from Diane Sanfilippo’s Book Practical Paleo (for sale at FIT)

Mustard Glazed Chicken Thighs

Lemony Lamb Dolmas

Swirly Crustless Quiche

B.E.A.T Salad from Mark’s Daily Apple

 

Yes, that’s a lot of food, but it will be for two people, for the week.  Additionally, some of it might get frozen for eating later on.

A kitchen full of fresh veggies? A beautiful thing

A kitchen full of fresh veggies? A beautiful thing

A full fridge is a happy fridge!

A full fridge is a happy fridge!

So now that you’ve seen what my week’s worth of food looks like, how does yours compare?

Share your pictures with us; either here, or on the FIT facebook page.

How the Trainers Eat, vol. 4

31 Dec

While long overdue, I wanted to share a little dish that is sure to warm the soul and give you the fuel to power through those first few workouts of 2013.  This soup will make a great post-workout dish, as well as something to keep you warm on these cool and damp northern California nights.


20121118_202137

Sweet Potato Butternut Squash Soup

1 medium butternut squash

3.5 lb. sweet potatoes

3 c. chicken or vegetable stock (I used my own homemade pork stock)

1/2 c. half-and-half

1/2 onion, minced

2 cloves garlic, minced

3 T. coriander

1.5 T. curry powder

1 T. chili powder

Panchetta for garnish

Salt and pepper to taste

Soft goat cheese for garnish

Chives for garnish

Preheat oven to 425 degrees F.

Cut squash in half and clean out seeds.  Place face down on a foil-lined baking sheet.  Place whole sweet potatoes on the same sheet.  Roast until squash and potatoes are soft, approximately 45 minutes.  Once cool to the touch, remove skin and place the flesh in a large soup pot.  Add stock and half-and-half.  Stir until incorporated.

Add onion, garlic, coriander, curry, and chili powder; bring to a simmer, and maintain for 10-15 minutes, stirring often.

In a small saute pan, cook panchetta over medium-high heat until done, approximately 5 minutes.

Using an immersion or traditional blender, puree soup until smooth.  Salt and pepper to taste.  Garnish with soft goat cheese, chives, and cooked panchetta.

Serves 6

 

Cooking note: goes great with grilled meat.

 

Egg Yolk Consumption: Article Review

3 Sep

Spending several years in a medical setting, I have become acquainted with reading research studies and identifying the conclusions and ramifications – even if they are not completely the same as those published by the authors in the paper.  There has been a study discussed in the news recently that has piqued just this interest in me – perhaps you have heard of it: “Egg yolk consumption and carotid plaque.”

In this study, published in the journal Atherosclerosis, Spence and his colleagues wanted to examine the link between egg yolk consumption and atherosclerosis.  The authors point out that this has, for some time, been a controversial issue, with previous studies falling on both sides of the debate – some state that eating egg yolks raises serum cholesterol while other studies saw no change.  In an effort to identify whether or not eggs are, in fact, deleterious to cardiovascular health, Spence, Jenkins, and Davignon decided to look at a different marker in examining risk for cardiovascular disease: total plaque area.

That’s a lot of science to start out this article, so I’ll back track a little bit.  While we might debate its validity, cholesterol is still a leading indicator for risk of cardiovascular disease and coronary heart disease.  Generally speaking, cholesterol values can be broken down into high-density lipoprotein (HDL – “good” cholesterol) and low-density lipoprotein (LDL – “bad” cholesterol).  As LDL increases as a proportion of total cholesterol (or often times as a ratio compared to HDL and/or triglycerides), the risk for disease increases.  Because the effects of egg yolk consumption on cholesterol have been equivocal up to this point, the authors must have wanted to use a different variable, hence measuring total plaque area.  

So why did this study get me worked up?  Firstly, it was the inflammatory headline that ran on CNN: “Egg yolks as fatal as cigarettes”.  Secondly, when I sat down to read the study, the authors made some pretty broad generalizations and gross over simplifications.  To start with, in order to identify egg yolk consumption over time, the authors culled information from “lifestyle questionnaires” from patients “at the time of referral” to a vascular prevention clinic after transient ischemic attacks or strokes.  Simply put, the authors asked patients how many eggs they had eaten through their lives on a questionnaire.  These were patients who had already had an transient ischemic attack or stroke (A transient ischemic attack – or TIA – is when blood flow to a part of the brain stops for a brief period of time. A person will have stroke-like symptoms for up to 24 hours, but in most cases for 1 – 2 hours.  A TIA is felt to be a warning sign that a true stroke may happen in the future if something is not done to prevent it.).  Inferring anything about lifestyle or dietary habits of healthy individuals based on the presentation of sick individuals is extremely confounding and usually not very accurate because of physiological changes brought on by the disease process.

The other problem with how Spence and his colleagues collected the data was with their dietary recall.  The average age of the subjects in the study was 62; how was someone expected to remember how many eggs they had eaten throughout their life, let alone even what they ate last week?  As fitness professionals, we are intimately tuned into our nutrition, but I for one, can’t even recall what (let alone how much) I ate last month.  Additionally, egg consumption was the only dietary variable that the authors examined.  I would highly doubt that most people eat eggs in isolation of other foods, and for that matter, wouldn’t these other foods possibly contribute to – OR – take away from accumulation of plaque in the arteries?

OK so those are the fatal flaws of the study on it’s surface.  What next?  The authors wanted to relate any atherosclerosis brought on by egg consumption to previously known plaque producers.  So what did they do?  They compared eating eggs to cigarette smoking!  How are these two habits AT ALL comparable?  One habit is a known carcinogen, destroyer of lung tissue, and HIGHLY addictive.  The other, however, is a complete food uniquely designed to sustain life.  Can you tell which one is which?

If you’re still keeping up, the authors showed that increasing egg consumption ran almost parallel to cigarette smoking with regard to accumulation of arterial plaque, with both showing a direct exponential relationship as consumption (or smoking frequency) increased.  WOW!  So maybe eggs are pretty bad for you huh?  The general consensus that we, as a staff, drew from this study was that it really only relates to those already at risk for coronary heart disease and/or strokes.  We make recommendations to clients with respect to their nutrition and eating habits for improving their health and fitness.  We do need to keep this study in mind when making those recommendations, but for the vast majority of our clients who have not experienced a cardiac episode or stroke, or are at risk for them, this study is not all that relevant.

What does this mean for all of you?  Keep eating those eggs!  Eggs contain a multitude of vitamins, minerals, and other micronutrients that are hard to come by from other foods (choline anyone?).  Additionally, they are a great source of easily digestible protein needed for recovery from workouts and keeping the body health.  While eggs do contain cholesterol (about 200mg per egg) your body NEEDS cholesterol to function properly.  Everybody needs cholesterol to maintain a healthy balance of all number of hormones, including the sex hormones, which many researchers believe are important for maintaining vitality.  Do, however, make sure that these eggs are part of a healthy meal full of ripe brightly colored fruits and vegetables.  And be sure to peruse the archives of the blog, as there are several great tasty egg recipes throughout.

If this got you all worked up over egg consumption, check the following rebuttals to learn more about it from very well informed scientists, researchers and nutrition consultants:

Mark’s Daily Apple

Zoe Harcombe

Outside Magazine

Chris Masterjohn (Weston A Price)

How the Trainers Eat, vol. 3

31 Aug

And now for another look at my tasty eats…

As summer is winding down (or just picking up here in the foggy environs of San Francisco), I wanted to get as much mileage as I could out of all the wonderful corn from Eating with the Seasons.  It is also the time of year for grilling!

With that in mind, I decided to grill some steaks – my favorite being a marinated hanger cut – as well as grill the corn, and then create a wonderful spicy soup that could be enjoyed either warm or cold.

Ingredients

6 ears of corn

1½ green bell peppers, chopped

3 T. butter or ghee

3 cloves garlic, minced

1 white onion, chopped

¼ tsp. cayenne pepper

¼ tsp. chili powder

4 red-skinned potatoes, peeled and chopped

6 radishes, chopped

2 carrots, chopped

3 c. chicken broth (homemade if you can)

4 dried arbol chiles

Directions

About an hour before starting the meal, soak the corn – in husks – in a pot of water.  When ready to cook, place the corn (still in the husks) and peppers on a hot grill over medium heat.  Turn occasionally, letting the husks dry and begin to char.  Cook for about 15 minutes.  Peel the husks off, being careful of any hot water that might drip out of the husks.  When corn and peppers are lightly charred, remove from the grill and set aside to cool.

In a large pot, melt the butter.  Saute the onions and garlic until translucent.  Add the potatoes, cayenne, chili powder, and salt to taste.  Stir to coat the potatoes.  Cook until the potatoes begin to soften and then add 2 cups of chicken broth.  Bring to a light simmer, stirring frequently so as not to burn.

Add the radishes, carrots, and dried chiles and stir.  At this point, chop the green peppers and add to the pot.  Stand the corn cobs vertically on end and slice off the kernels; add to the pot as well.  Continue stirring to incorporate all the ingredients.  When potatoes and carrots are soft, remove the pot from the heat.

Working in batches, carefully ladle the soup into a blender or food processor and puree to your desired consistency.  Add the pureed soup back into the pot and add the remaining chicken broth to get the thickness of soup you would like.  Serve hot or cold with a garnish of fresh cilantro and a dollop of whole milk sour cream.

How the Trainers Eat, vol. 2

9 Aug

So it’s been a while since I posted any of my culinary explorations, but here is the most recent:

Curry Carnitas & Indian Style Corn

While we here at FIT generally recommend staying away from grains, this corn might be an exception. It comes courtesy of our wonderful CSA friends over at Eating with the Seasons so we know that it is not genetically modified and comes pesticide free.  And since corn is not a gluten-grain, I can safely say that it won’t trigger any digestive distress for those who are celiacs, or others with wheat intolerances.  We usually advocate for a lower carbohydrate intake, but there’s just something great – maybe it’s my Midwestern roots – about fresh corn on a warm evening in the summer (it was even rather warm at my house in SF!).

The corn recipe comes from the wonderful Sally Fallon cookbook “Nourishing Traditions”.

And to go along with the Indian flavors, the pork was rubbed with a Vadouvan curry spice, kosher salt, and white pepper.  It was then cooked “carnitas style,” meaning that it was braised in lard (about 3 cups) with aromatics for several hours (in this case chopped red onions, garlic, and cilantro stems).  Keep your oven low, and let it cook for several hours (250deg. for 3-ish hours for a 3-lb. bone in pork shoulder).

I hope you enjoy!

Jeff P. Embraces New Strategies for Fat Loss

5 Jun

At FIT, our trainers take their education seriously. We pride ourselves on seeking out the best information available to continually serve our clients better. On occasion, our trainers take time to attend education. Today’s post is brought to you by Jeff P. who recently attended a seminar by well-respected strength coach Charles Poliquin.

 

Last month, I spent 7 days at the Poliquin Performance Center in East Greenwich, RI to take the Biosignature Modulation course, as well as attend the 3rd Annual Eleiko Strength Summit.

Developed and taught by Coach Charles Poliquin, Biosignature Modulation (or, biosig for short) is an individualized method of body fat loss. Basically, specific receptor sites on the body are blocked and lead to dysfunction- that is, there is a relationship between where you store body fat and your hormones. Technically speaking, there actually is such a thing as ‘spot-reduction’ in fat loss.

For example, that stubborn tummy-fat is an indicator of prolonged exposure to the hormone cortisol (a.k.a. low grade adrenaline). Cortisol stimulates abdominal fat synthesis by inhibiting growth hormone. The good news is that this can be reversed through recommended dietary and supplement intervention.

During class we discussed the relationships of 6 key hormones and 12 sites on the body as well as the methods for modulating these sites. For example, increasing magnesium intake has shown to improve insulin sensitivity, improve quality of sleep, and improve cortisol management (anti-stress).

We also practiced measuring the sites 3 times a day for 30 minutes each. Coach Poliquin’s teaching method is geared for 70% retention: 40 minutes lecture, 10-point review, 5-15 minute break, repeat with or without 20-30 minute practice. With over 100 pages of notes, I’ll testify that it is quite effective and consequently very helpful!

 

If you’re interested in finding out how Jeff’s Biosignature practice might be able to help you, feel free to contact him at jeffery@focusedtrainers.com.

Stay tuned for Part 2 of Jeff’s experience where he shares his insights from the Eleiko Strength Summit.

How do the Trainers Eat

18 Apr

Here are a collection of my more recent culinary endeavors to get your mind going in the kitchen.  Please email me at matt@focusedtrainers.com for recipes or for nutrition/cooking consultations.  Enjoy

Chimicurri Salmon with Sauteed Cabbage

Sirloin Strips and Braised Greens

Garam Masal Pork Chop with Cumin Spiced Boc Choi and Asparagus

Roast Leg of Lamb with Tarragon Mint Butter served on Garland of Spring Vegetables

What lessons do we teach our kids in the cafeteria?

11 Apr

We tell our kids to go to school to learn. And they do. Even in the cafeteria.

In a TED talk a few years ago, renegade lunch lady, Ann Cooper made an impassioned appeal for attention to the lessons we actively and passively teach our kids every day in the school cafeteria. Cooper, the director of nutrition services for the Berkeley Unified School District, is on a mission. When she was hired only two years ago, she had 90 employees and no one knew how to cook. How is this possible? Literally everything served in the school cafeteria came packaged in plastic, a can, or frozen. Burritos, pastries, canned fruit medley, peculiar dinosaur-shaped chicken nuggets.

Salad Bar Revolution

Cooper shifted the entire paradigm. Instead of cheap, pre-packaged, processed and frozen foods, Cooper set out to teach kids the value of eating regional foods that are organic, sustainable, and fresh.

This meant eliminating all foods containing high fructose corn syrup, using organic produce, and cooking everything–yes, everything–from scratch. But a shift in thinking about food requires more than just changing the menu. So she instituted cooking classes in all the schools in the district to give the kids hands-on experience cooking and preparing these foods for themselves to support academic classroom curriculum to tie it all together.

What inspires Cooper’s mission? This issue is not just for the schools, it is for us because, simply put, it is about us. There is a great need in most schools to change the way we teach our kids about diet and lifestyle. And when we change what we feed our kids, we start to change what kinds of foods our kids think are healthy and acceptable.

Knowing that change is possible, we also know that it doesn’t happen overnight. Perhaps then we should begin with small steps.

Fresh is always better!

First, a good place to start is by finding out what is served regularly in the school cafeteria. Most schools usually have a printed menu available for the week. Stay up to date on what is being served. Compare the number of items on the menu that are fresh versus the number of items that are packaged and frozen.

Second, voice your opinion to the school board or PTA. These bodies exist to support the child’s development in every way possible and this topic is definitely worth the attention and discussion.

Third, model these lessons in the home. The parent and family unit are the most significant influences on the child’s development. Model healthy eating choices in the home by feeding your kids healthy, sustainable, fresh foods that are rich in colorful vegetables and clean proteins.

And if you have already implemented other strategies for fostering healthy habits, please share that with the rest of our FIT community by posting to our comments section along with any other thoughts you may have on the topic. Happy eating!

Less sedentary time crucial for children’s health

3 Apr

When you teach high schoolers, as I did for a number of years, there are very few things that they do that will really surprise you. But spend a day shadowing any student and you will be astounded at how much sedentary time they have: they sit on their way to and from school, they sit for hours on end in class after class, they sit down while they eat lunch with their friends, they go home to sit down and spend hours cranking out homework and updating their Facebook status.

Play time!

Perhaps the student gets a moment of rest from all this sitting to spend an hour or two at a team practice for a sport. Perhaps not. But with how much sedentary time children and students have, we have to wonder how this affects their health.

A recent study published in The Journal of the American Medical Association (JAMA) examined the association between vigorous physical activity and sedentary time amongst healthy children. Examining cardiometabolic measures–i.e. waist circumference, systolic blood pressure, fasting lipoprotein, and fasting insulin–across more than 20,000 children and adolescents, the study suggests that minimal sedentary time, or more movement through the day, is more important to health than brief bouts of formal, intense exercise in the gym, during a practice, or in a PE class. In other words, time spent in sedentary behavior all day can undo the benefits gained from formal exercise.

The point? Moving more throughout the day–even slow and unstructured movement–is more important to your child’s health than living mostly sedentary with occasional exercise.

It’s important to note that activity is not necessarily just another thing that we do–another box we check off from our to-do lists–but a way of living. Activity is an underlying characteristic to the things we do day to day. To live an active lifestyle does not necessarily mean joining all kinds of teams and clubs and gyms, thus making ourselves even busier than we already are. Living actively means enjoying movement throughout your day.

But what do we do with this? With the pace that we can run in life and the number of things on our plate, sometimes it feels like it is all we can do to get our children out of the chair for those few moments of activity during their PE classes or team practices.

So, take small steps. Here are some ideas. If your child enjoys video games and you own an Xbox Kinect or Nintendo Wii, encourage them to take a “brain break” every 30 minutes or so from their homework for a quick game of ping-pong or tennis. Create challenges for your children each month such as walking or riding their bike (if possible) to and from school. Encourage your children to read their school books while standing up for 10 minutes instead of hunched over the text. Or think up quick five minute games to do during the commercial breaks of your children’s favorite TV shows like playing paddy-cake with your feet instead of your hands (don’t laugh, it’s actually quite difficult).

Perhaps you have already taken steps to encourage more unstructured movement time in your children’s daily routines. If so, please post to the comments to share your ideas and keep the dialogue going. Slow and steady wins the race.

Follow

Get every new post delivered to your Inbox.

Join 4,671 other followers