Carb Timing

Carb consumption is extremely confusing for many of us.  Carbs help with muscle recovery, help fuel muscle growth, boost energy, and satisfy hunger.  However taking too many of them at the wrong time encourages body fat storage.  Here are some quick tips on what types of carb you should be consuming and when.

Fast Digesting Carbs

Examples:  Sugar, honey, molasses, dextrose

Taking these carbs before a workout will supply energy, and after a workout they restock muscle glycogen.  Any other time of day, these carbs encourage fat storage by increasing insulin release.  Take approximately 25 G before and after workouts.  Avoid all other times of days.

Slow Digesting Carbs

Examples: Sweet Potatoes, oatmeal, brown rice

These carbs provide slow burning energy without spiking your insulin.  Eat these carbs at whole meals, and avoid later in the day, when they are more likely to be moved into fat storage, rather then being burned for energy.

Fibrous Carbs

Examples: Vegetables, some fruits, beans, and lentils

These foods are high in fiber and have much less impact on insulin release.  They also support and deliver critical nutrients.  These carbs slow protein absorption, which is beneficial at certain times of days.  Avoid these an hour before workouts and 30 minutes afterwards.

Source: Oxygen Magazine 8/14

8 Weight Loss mistakes

8 Weight Loss mistakes

(From Women’s Health Magazine)

1-Wimpy Breakfast

Your body is coming out of a “fast” from sleeping and repairing, so it needs a protein filled breakfast to jumpstart that metabolism.  A protein (approx. 25-35G) filled breakfast will help you feel full.

Example, Greek yogurt, oatmeal, and mixed nuts

                Egg whites and steel cut oats

2-Cardio ONLY

This could not be more false.  Spending time in the weight room, will amp up the calories you burn throughout the day.  How often do we see the same people year after year on the cardio equipment and their bodies stay “exactly” the same.  Cardio has its place, but strength training is “King” in terms of fat loss.  Strength Training will give you the most benefit long term.  The more lean muscle tissue you have on your body…the more calories you burn throughout the day.  Cardio gives you the “quick” burn, but strength training is what needs to be sustained for a lifetime of fat loss.

3-Using too light of weights

Using heavier weights for fewer reps can burn more than lighter weights at more reps. How many reps you ask…..8-15 rep range, so if you fail using a 20lb dumbbell at rep 12-13, then stay at 20lb, and do 12-13 reps.  Your reps or sets should be just out of reach. 

4- Not eating before Exercise

Recent studies show that woman who eat a high protein meal before exercise, boosted their calorie burn.  This helps you fuel up before your workout for energy, and will maximize your time at the gym.  Eating before working out also will help protect your lean muscle tissue. Eat 30-60 min before workout and follow up with a good protein shake afterward.

5. You only workout on your own

Having a workout buddy can help with energy, allow for a SPOT, can help with form, and can help push you to work harder.  But, more than anything a buddy is great accountability.

6. You stress yourself out on the scale

Our society uses the scale as the “the marker” to track fat loss.  This should not be the case.  The scale could go up and fluctuate up to 10 pounds in a week.  The increase in weight is usually water, high sodium levels in body, or possibly lack of fiber in diet.  When we stress about the scale, we in turn then put mental stress on our body, which leads to an increase in our cortisol levels.  When this happens our bodies retain fat, and sometimes even gain additional fat.

7.  You down DIET SODA

Even though they are “diet” and calorie free, studies have shown that the body has a similar insulin response to artificial sweeteners, to that of a full sugar cola. When insulin goes up, it signals the body to eat. So having several diet cokes throughout the day will mess with insulin levels and therefore hinder our fat loss.  Stick to only one a day, or replace with water.  Jazz your water up with lemon or herbs.

8. You skip dessert and not the breadbasket

The bread basket is harder to kick, as most of us will have 3 breadsticks or 33 chips, which are like 3-4 servings, and that’s all before dinner.  Then we get asked to see the dessert tray and most of us pass because we are too full.  The truth is most of us will eat a lot less dessert then we would all the pre dinner carbs.  Also, most of us will split a dessert, so our portions will be smaller.  So if you must have one or the other…opt for the dessert to share with a friend, and skip all the chips.  Those are what are keeping us FAT!

How the Body Uses Alcohol

How the Body Uses Alcohol

Summertime and the summer holidays are great times to celebrate and relax. This leads many people to overindulge in their favorite alcoholic beverages. So how do you traverse the summer fun and still stay on track?

Alcohol is something that is used by many, many people. While there are many effects that are enjoyed by people, there are several that are detrimental as well. The effects of long-term, excessive use are things like liver disease, diabetes, addiction, decreases in mental and physical performance. These are not unknown risks. But what is unknown is the effect that alcohol has on nutrition and body composition.

Why Alcohol is Problematic for Dieting

There are three categories that comprise the category macronutrients. These are carbohydrates, fats, and proteins, the important building blocks of nutrition. The problem is that alcohol does not fall into one of these categories…meaning it is not fuel the body can use. Alcohol is often considered to be “empty calories”.  Alcohol interferes with your metabolism and ultimately slows it. Alcohol is the first thing that gets burned, instead of fat so you go from a fat-burning metabolism to alcohol-burning, requiring that fat to be stored which is counterbalancing the effects you really want.

Biggest Problems with Alcohol

There are several problems that come with nutrition and alcohol; however, there are also some things you can do to enjoy your summer cocktails, with some variations.

1.     Alcohol is calorically expensive.

Alcohol contains seven calories per gram and that is before any mixers or other additives. Both carbohydrates and protein are fewer calories per gram.

2.     Impaired decision making.

When people are impaired in any way, they often are not thinking clearly about their diets. They may not realize just how much they have had to drink, what is in the drinks they are consuming or what foods they are eating with their beverages, which can all lead to increases in calories.

3.     Hormonal changes.

Alcohol has shown to lower levels of testosterone in the body. This is a problem because testosterone is helpful fat loss and boosting metabolism. When this is compounded with the effects of alcohol, it can set back progress dramatically.

4.     Increase in appetite.

There is a strong correlation with eating more with an increase in alcohol consumption. Studies have shown that people will eat more when drinking an alcoholic drink over any other drink, including sodas.

How the Body Uses Alcohol

When it comes to the processes the body goes through to deal with alcohol, it is important to know how each drink will change the way the body reacts. With the first beverage, the first quarter of the beverage goes straight to the blood stream. This is why alcohol works so quickly. There is no delay.

After that first 25%, the rest is absorbed through normal digestion in the small intestine. This is often a fairly quick process but will be determined by carbonation, strength of the drink, and any food that may have been eaten.

Almost all of an alcoholic drink must go through the liver to be processed. From start to finish, the process takes around ten hours for that first drink.

What to Know About Your Drink

Each type of alcoholic drink is different. They all have a different alcohol content and nutrient make up. Here are some common favorites.

1.     Beer (1 can)

5% alcohol

150 calories (97 from alcohol)/105 for light beer (78 from alcohol)

14 mg sodium

13 g carbohydrates/6 g for light beer

2 g protein/1 g for light beer

14 g calcium

96 g potassium/ 75 g for light beer

2.     Wine (1 glass white or red)

12% alcohol

120 calories (100 of which are from alcohol)

7 mg sodium

5 g carbohydrates

0 g protein

12 g calcium

147 g potassium

3.     Liquor (1 ounce)

80 proof = 40% alcohol

100 proof = 50% alcohol

67 calories

Each liquor will be different depending on the type. Liqueurs are going to be higher in calorie content at approximately 100 calories per nip.  

What to Drink

So if you want to party this summer and have a little fun, what are the best choices? When you look at the nutritional content, beer is the least bang for your buck. It is the most calories with least alcohol. Where people get in trouble though is a liquor mixed drink because while the liquor is not too bad as far as calories are concerned, if you make a double with a coke, you are looking at 300 calories per drink, which is much higher than beer.

Wine is generally a safer bet. You will often consume less of it than other alcoholic beverages because the alcohol content is higher than beer but you are not drinking it rapidly like you might a liquor mixed drink. Another option is to use liquors but in a way that keeps the calorie content lower. Here are few tips to skirt the high calories drinks.

1.     Choose low calorie options. (Light beer over regular, wine over beer, diet soda over regular mixers)

2.     Avoid liqueurs, as they are high in calorie. Especially creamy options.

3.     Always have healthy food around when you drink because you will be inclined to go for the chips and dip over veggies if they are not easily accessible.

4.     Drink a glass of water between each alcoholic drink to slow you down and keep you hydrated so it is easier for your metabolism to bounce back.

It is not always realistic to say, “cut alcohol completely”, but if you want a healthy physique, or just want to drop some body fat, I would refrain until weight loss goals are met.  

Sources

Robson, David. "Alcohol's Effects On Body Fat. Can We Have It Both Ways?" Bodybuilding.com. Bodybuilding.com, 10 Aug. 2006. Web. 03 July 2014.