Second step Food Addiction What?

     Have you ever had a day that you just satisfied all your cravings and binge ate foods that you knew deep down were not good for you to be eating? I think it’s safe to say most people have. It’s the feeling after you indulge that is important to be aware of. The lethargic feeling that eventually leads to your body telling you you’re still hungry shortly after. From a nutritional standpoint, when all you give your body is junk, you get this feeling saying you need more because these poor eating habits make you feel full, but in reality your body is starving for proper nutrients.

    

      These habits such as indulging in non-nutritional foods mimics the exact principles of addiction. The pure actions of indulgence followed by immediate regret and knowing that you really should not do something but do it anyway. These exact examples can be applied to any other forms of addiction.

 

     When it comes to junk foods, refined carbs plays a leading role. It’s a good idea to limit or avoid refined carbs. These would be sugar, bread, pasta, cereal, potatoes, waffles, and pretty much anything that looks processed. Instead opt for vegetables, whole grains, and the least refined food products you can. Closely related to refined carbs are manmade foods and lab based products. These products are more “food-like” than actual food. These products are hard for our bodies to digest due to their chemical breakdown and lead to all sorts of unknown long term causes and diseases.

 

     Our end goal is to construct a healthy diet that keeps you fulfilled all day long avoiding these junk food cravings.  It is important to go back to what our primitive nature would consume. This consists of meats, and a variety of produce and nuts based upon what is seasonally available. It was not until most recently that processed food products were included in our diets. A rule of thumb I have adopted when shopping is the “perimeter rule”. Next time you go shopping, shop the perimeter of the store for your primary items. While doing this, you’ll soon realize all of the produce, meats, berries, dairy products, etc are all on the perimeter.  The isles are where the majority of the processed foods will be, which is what we want to try and minimalize.
 
     Easy to follow I hope. I'm not a professional writer but I am trying to keep it simple. Keep coming with the questions and ill answer them to the best of my ability thanks.

 

Diet couple steps to make it easier

Find yourself stuck in a rut continuously training but not seeing results? Have you thought about changing your Eating habits or diet?

 

  In order to achieve the results you want, you not only have to exercise, but adapt a healthy diet as well. It is in fact true that 2/3 of people who go on a diet gain more weight after their diet than before they started. Thus it is important that we adapt a healthy eating as a lifestyle change, not a quick fix!

 

I have received questions regarding what is considered a “good diet”. I am by no means a nutritionist, but I have completed a lot of research on this topic and have adapted a diet for myself and some tips I give to my clients. In the short form ill be posting the tips over time. Reason being is there are many and diet is a complex topic. You need to know where your starting and where you want to go the first tip will give you just that.

 

 

The first step is to calculate your base metabolic rate. This is how many calories you burn with your normal bodily functions, without exerting yourself. Once you find this, you know how many calories you need to consume to stay the same weight. If you want to lose weight, you would deduct 500 calories per day to lose a pound per week. The reason we lose a pound per week is because its easier to maintain muscle mass. If you’re trying to gain weight you add calories to consume more than you are burning combined with your base metabolic rate. This gives you a base line or staring point, so you can see which direction to go according to your goal. In order to find your BMR(Base metabolic rate) you can search on google to find a website where you can plug in your numbers such as weight and height as well as activity level to get it. Or you can purchase a scale with this feature.

 

As always I hope this helps and keep the questions coming in I will answer them. There will be a couple parts to my diet/ healthy eating journey so stay tuned. 

 

Sand pit

The first blog post of many…. I hope I do not disappoint as I try to do everything to the best of my abilities. I’m sure that as I develop the blog will also so stay tuned for the information and guidance you crave.

            The first thing I would like to point out is that I could not find the answers I was looking for so I had to learn how to become the one with the answers. I really want this to be an interactive experience for those involved so do ask questions. I will be posting weekly on what I think is relevant in the personal training and fitness field. From proper form to theories. An anything else clever that comes to mind or from one of you.

            Ill pose a question now. How can you expect to benefit from something or an exercise if you start in a weak position such as poor posture, lazy grip, or feet flopping all over the place? You cannot reason being even if you did get a little physical benefit from then exercise you were doing you would be building it on top of a sand pit. Without a proper physical foundation you will be doing more harm than good if you just load up movements and do them improperly. A better way to go about the process or physical goal in mind is to start breaking the movements or exercises down into pieces you can do properly then putting them together. I say this to my client’s daily one rep done improperly has the possibility of putting you back years from your goal because of injury. Rather rest recover and do the exercise properly to avoid unnecessary harm, and reap the benefits from a job well done.