Posts Tagged ‘eating healthy’


Russian woman Natalya M belly fat picture[3]

By Sylvia Anderson

You’re eating a balanced diet. You’re exercising daily. You’re staying away from junk food. But the numbers on your scale still refuse to budge. So why aren’t you losing weight when you’re doing all the “right” things? Keep reading to find out why you’re not shedding those pesky pounds . . . and what you can do to change that!


1. You’re Not Exercising Portion Control

One major reason why people don’t lose weight is because they serve themselves excessive portion sizes. For example, the recommended USDA portion size for meat is four ounces, or about the size of a deck of cards. Compare this size to the average size of a filet at a steakhouse, which is at least twice that size, and you can see why America is suffering from an obesity epidemic. Beware of hefty portions both when eating out and when eating at home.


2. You Skip the Most Important Meal of the Day: Breakfast

If you’re not losing weight, you should ask yourself if you are eating a nutritional breakfast. Breakfast is still regarded as the most important meal because it sets the tone for how you distribute your calories for the rest of the day. For instance, eating a breakfast of whole-wheat toast, eggs, and fruit will leave you feeling satisfied for a longer stretch of time. You will be less prone to snack and binge on unhealthy foods the rest of the day.


3. You Eat Only One Meal

Many dieters also make the mistake of fasting during the day and eating one large meal at dinnertime. While you may think you’d eat fewer calories by taking this approach, by the time evening arrives you are so hungry that you end up overeating. In fact you likely end up eating more fat and calories than you normally would if you had eaten three healthy meals and two nutritious snacks that day. Additionally, these large meals are often extremely heavy and caloric, and a bad choice so close to your bedtime.


4. You Don’t Pay Attention to What You’re Eating

People also fail to lose weight due to “calorie creep.” A common example of this is when people eat while they cook. Even taking small bites of foods can deposit hundreds of calories into your body. This amount is staggering when you consider that the average person’s recommended calorie intake is 2,000 calories per day. To combat “calorie creep,” you should pay attention to each morsel of food you put into your mouth. Do not distractedly eat small bites of food and expect that it won’t count as calories. Try keeping a food diary and making sure that you record every single piece of food or sip of drink you take. You might be surprised at the excessive amount of calories you take in.


5. You Are Eating the Wrong Foods

Another dietary reason why you’re not losing weight may have to do with your distorted ideas of a food’s nutritional value. Many people believe yogurt is good for you because it is a source of protein and calcium. While this is true, if you are eating full-fat yogurt instead of low-fat yogurt with healthy probiotics, you are doing yourself more harm than good.


You may also be getting extra fat through your cooking oil. If you’re using more than one tablespoon of oil or butter for cooking, you are adding many harmful saturated fats to your diet. Moreover, while olive oil is a healthy cooking-oil option, take care not to add more than a tablespoon because this oil is still heavy in fats.


6. You Are Drinking Your Calories

Some dieters pay meticulous attention to what they are eating, but forget that calories come in liquid form as well! Whether its juice or wine or a sports drink, those calories also count towards your daily amount. Think diet soda is the answer? Think again. Recent research suggests that even diet soda may spur you to crave sugary, calorie-laden foods. The best option, of course, is water. If you can’t stomach plain water, try adding a lemon or lime slice to make it more tolerable.


7. You Are Not Exercising Effectively

Lastly, you should examine your exercise routine. Are you using proper form when you do sit-ups and lunges? That is, are you honestly using only the muscles you’re supposed to be targeting? When doing exercise, proper form will get you the results you want and greatly further your weight loss. Also, you need to make sure that you’re getting your heart rate up when doing cardiovascular exercise. If you walk every day, but only do so at a snail’s pace, you’re not doing much to aid your weight-loss efforts.


Don’t despair! By taking a closer look at your approach to losing weight, you may just uncover some vital mistakes such as those above. Fix those mistakes immediately, and you’ll see results in no time.

Get Strong! Stay Strong!







We all know about the federal government’s recommendation to eat five servings of fruits and vegetables each day. As if anyone needed the reminder, since most any American childhood includes even more parental reminders to eat your vegetables than turn in your homework.

Well, a good many of us know that the government upped that number to nine servings per day a few years back. Five, nine, it all takes some planning to fit produce into your days. There are some convenient steps you can take to increase your intake without much trouble: Add diced baby carrots to your spaghetti sauce, which won’t affect taste. If you tend to skip breakfast, stop for two minutes total to blend milk, frozen fruit and ice (adding protein and flax meal makes it a power meal), drink it and wash the cup and blender.

Another idea is make a habit of slicing strawberries, kiwi or grapes into your salad; you can also use dried fruits such as raisins or cranberries. Don’t knock the fruit-in-salad idea until you try it.

Here’s the best shortcut for maximizing the nutritional power of your fruits and veggies, even if you slide somewhere between five and nine servings daily. Think deep pigment, as in blueberries, pomegranate, dark leafy greens, red grapes, beets, blackberries, kiwi and more.

Color and pigment in your fruits and veggies represent a greater concentration of substances that fight cancer and prevention artery-clogging cholesterol among other healthful duties. Deeper pigment indicates more flavonoids (purple, red and blue potatoes have a surprising amount), carotenoids (think yellow, orange, red and green) and anthocyanins (reds, most blues and purples). The more pigment, the better to protect against disease and aging.

Researchers are perhaps most excited about the potential to stay younger with pigment on your plate for meals and snacks. All of a sudden, strawberries or even the super-food blueberries in your salad don’t sound so bad, right?

“What strikes me about the substances associated with pigment in fruits and vegetables is its ability to change motor behavior for the better,” said James Joseph, chief of the neuroscience lab at the U.S. Department of Agriculture Human Nutrition Research Center at Tufts University in Boston. “There is virtually nothing else out there that can change motor behavior in aging.”

For instance, Joseph has conducted several studies about blueberries, showing the once mild-mannered fruit can protect against loss of balance, coordination and other motor skills more effectively than spinach. As a bonus, blueberries also stave off age-related memory loss. It is no accident that blueberry juice is a top-seller in Japan.

Get Strong! Stay Strong! (and eat your fruits and veggies!)


By Phil Stevens

I don’t like Cutting Fat! Who does? But it ain’t as bad as people make it out to be.

Restriction, dieting, eating less then you need to sustain yourself, your training, your strength and hard earned muscle. No, its not fun, but in reality it isn’t that darn hard.

Not as hard as many make it out to be, and really unless your looking to get to extreme leanness its pretty damn easy and anyone who has been in the game any amount of time can tell you it’s a far cry easier then putting on an above average amount of lean mass or strength.

It’s not an experience I would call enjoyable by any enjoyable stretch of the imagination but I will share a few tips that I have employed and you can to make your next phase of cutting some pudge a lot easier and hopefully as well a lot more productive and in turn shorter.

It’s Just Food…

Mind set / a back bone. The number one thing I hear, and I just HATE hearing from people when I am cutting fat is “Gawd How Do you Do that? How do you stay so committed?” How do you not have the cake at a birthday party? How do you go from cramming anything and EVERYTHING you want plus some in your pie hole one week getting ready for a meet to not even a taste the next. Oh!!!! I cant do that the cravings are just too bad, I can’t handle them I have to have a little of this or little of that. To calm my nerves and what not.

COME ON!!!!!!! How weak are you. It’s friggin food, it not like you’re a crack addict. Show some spine, some will power. Food is an inanimate object and people have some how given it more power then it deserves. Social power, and in some cases physical power. Are you really going to sit there and tell me a HO HO has more spine then you? You had a craving and Just couldn’t resist the UNRULY all-powerful snack cake or cookie.

First thing you got to do is simply want what your goal is commit to it and just accept it. You don’t have to label the food BAD, or EVIL. “Bad Bad cookie” Just label it what it is food, and if its not on your menu right now for the goals at hand you just say?? Um NO and you don’t have it. It’s that easy, try it next time. Instead of dwelling on a simple mass of calories and letting it waste minutes of your day and cause undue stress from so called craving honestly ask yourself if you’re going to let a snack cake have more power over your actions then you.

Protein your Protein and Stay Hydrated!

This is nothing ground breaking and don’t claim it to be. I won’t waste your time going into all the specifics of why one should eat protein and stay hydrated if one needs to know that there are literally thousands of documents and articles written on the importance of each by myself and those much smarter then I in the field of nutrition. Look a few up, or ask some direct questions on the forum or the next Iron Radio Broadcast ( What I will do is give a suggestion I have used that couples the two habits of getting your protein in and staying hydrated.

A 1 Gallon diluted protein shake. Plain and simple every single day when I am cutting calories below my maintenance I make a HUGE 1 gallon diluted protein shake and sip on that all day long. I know the importance of getting a steady small stream of protein to keep amino rich blood and halting undue muscle catabolism, That and hydration need is increased even more so due to the lower general carb intake it is of vital importance to keeping as much lean mass as I can. Let alone the facts that both habits keep you satiated and performance up, waste products flowing out etc..

Just take a gallon container. I use an empty milk jug and add 3-5 scoops of your favorite protein dependent on your protein needs. The drink away al day to keep both these staples of dietary habits in check. As an option I add a bit of pure sucralose and stevia for sweetness and salt to keep one of my crucial electrolytes in balance during the periods of HIGH hydration and loss of sweat from adding activity.

Start Green

Going Green is the latest craze as I’m sure you’ve heard and it should be when dieting as well. But Im talking about a different green. Im not talking about recycling your used tampons so they can be used to make a new space aged coating for the space shuttle so it moves through the sky more efficient and doesn’t burn so much precious fossil fuels I’m talking Veggies.

Once again people give food, fuel too much power and they label certain foods as breakfast foods and certain ones NOT, and in general somehow veggies are in the not category. I say a food like veggies that we know is a great food for when trying to shed fat due to its high fiber and micro nutrients content then it should not only be a breakfast choice but a breakfast staple. We should start out one step ahead and have a nice big serving at the first meal of the day. Yeah, it aint hash browns, biscuits and gravy, or captain crunch but it is serving a HUGE purpose in or current goals eat it.

How I don’t care eat it as a side item like at dinner, or get creative and put it in a shake, an omelet or other. It really doesn’t matter just start he day with a BIG serving of the green stuff and see how it helps you shed the lbs.

Get Moving

Cardio, NEPA, whet ever get your butt moving do more then you were yesterday. Plain and simple start doing more simple activity then you were prior to trying to lose fat and it will add up. It doesn’t have to be complicated. It doesn’t have to be the next greatest cardio craze that promises to rip the fat off you, just do something. Preferably something you enjoy, find fun. If you can lose time, laugh and enjoy what your doing al the better and al the more effective it will be.

I prefer to mix it up, Play a sport, go for a simple walk, a hike, a bike ride, a swim, row, throw things, drag things. Take part in anything that simply has your doing something. It all counts, doesn’t have to be complicated and again it doesn’t have to, and shouldn’t SUCK. If I have something planned and dread doing it, or really hate the thought of it, FINE, I’ll do something else. Its OK, just do something, whatever you find the least Crappy.

Now if your just being a wuss and making excuses, then sure sometimes you have to just suck it up and do it and get it over with, It wont take long and wont be the end of the world. Likely once your done it wont seem like that much and you’ll be glad you did, but Just do a little more then last week, it doesn’t have to be a ton, it all adds up.

Kiss a Fish…

Or smell like you did. Taking fish oils will be the last little tip I recommend. Again, by now this shouldn’t even be something I have to suggest, and I definitely wont go into great detail as that’s be done again and again. When cutting fat even more so then in your daily routine I suggest you really load up on the fish oils, for a good size male I say 10-15 grams a day. I personally take 12-15 that’s aside from any fish I eat.

The benefits are vast from general health on the cellular level, to really aiding aches pains and lubricating joints while your on a hypo caloric diet. They also have the effect of aiding in fat burning, cognitive function possibly helping when you would be a bit cloudy from the lowered energy intake and raised expenditure. Thinning the blood a bit getting nutrients flowing in and out of bodily tissues more readily and aiding in cholesterol.

Get a BIG tub and start them TODAY make it a habit and if you have a fat loss phase planned you might think about starting to load up a bit higher a few weeks prior to get a bit ahead of the game.

Training Choices

I am going to keep this very brief and simple. Im my experience you have 1000’s of choices in how to train when you want to shed body fat. Literally any program can be used for both training to lose fat or pack on mass the biggest difference is the diet and your NEPA / Cardio. That said in my opinion you have two choices that are best and will lead to the greatest fat loss to lean mass preservation.

#1 GO heavy, brief and frequent. Get in pick one maybe two BIG compound moves do it hard and work up to the 90% zone or higher and get OUT

#2 Go Heavy, Go Long, But very infrequent

Get in the gym Hit it HARD again big compounds lifts work up to heavy sets in the 85%+ range. Hit he whole body and hit it hard. Then rest. Two simple bare bones but hard sessions a week is Plenty with this route.

These two are by far the best. Why? #1 you need to go heavy. Nothing is going to convince your body that it is a MUST to keep the precious lean mass that you have built like lifting near maximal loads. You don’t have the energy intake for lots of long hard sets and tons of reps, let alone the fuel to recover form such sessions. Blitz the body give it a reason to hold onto mass but do minimal muscle tissue damage and get out. Use the diet and moderate cardio and NEPA to target the fat loss.


These tips are easily applied real world basic bones tools anyone can use when they are looking to shed some body fat and they want to sway the success a bit more in their direction. Most people don’t need to worry getting caught up in the minutia that they do over complicating things and breaking things down to exact calories and exact macros. If they employ simple good nutritional habits and add on a few tips and tools like these they can make great success and likely make it further and faster toward their goal then if they had went a more invasive route.

Get Strong! Stay strong!



By Phil Stevens

Something that came up in conversation today with Charles, myself, and a client…simple dietary basics. Meaning, just fundamental habits. It is easy to forget that a large part, or the majority, of the population simply doesn’t know, register, or use, simple solid habits. Its easy to lose sight of this when you’re around, and dealing with people that have been in the game a long time. Even then many of us lose sight of things and try and make diet and training more complicated then it has to be. Honestly. In a world obsessed with speed and results. Wanting them from little to no work. Its amazing we have both lost a grasp of simple basics and also developed a society that sweats the smallest of minutia and detail that is meaningless and un-needed for the VAST majority. If everyone were to stick to a few very simple rules then honestly 99% of people lives, and for 99% of the goals they have, there is NO need for such stress, confusion, and time wasted on small details. Unless your looking to get to the VERY extremes of body composition and or strength and performance, there is NO need to complicate things further then they have to be. Even when reaching for the extremes you MUST have a firm and comfortable foundation in the basics and those are still where you spend 95% of your time. So what are the basics of nutrition?? And why are they so elusive to the whole? Do a Google for search for diet basics and your inundated with 893,000 hits most of which are loaded with the next magic pill or potion. Hoodia Gordonii – The latest and greatest weight loss supplement? Whittle that down and you find several thousand that actually take the time to give some pertinent information on dietary habits, yet still loaded with minutia that many people don’t need, want, will stick to, or it is simply outdated, or blatantly ignorant claims. For efficient weight loss you must comply to the ten fold principles of balancing your macros in a very scientific pattern, along with proper micronutrient intake and……. With further investigation you then begin to uncover some solid plans and habits that continually pop up time and time again. We begin to get to some nice solid foundations. Broad habits that can be built upon. Yet some are still a bit to broad, or incomplete in my opinion and can be even further filtered to core habits of dietary intake.

Eat more fruits, vegetables and whole grains. Reduce intake of saturated fat, trans fat and cholesterol. Limit sweets and salt. Drink alcoholic beverages in moderation, if at all. Control portion sizes and the total number of calories you consume.

With that I’d like to give is 3 very simple suggestions for dietary habits that again EVERYONE should base their intake on. Habits to reach ANY goal. Core simple principles that simplify things. You can make it to a very high level without getting wrapped up in the minutia at all. Without stressing over the exact macro levels, weighing food, or even counting calories. Only after making marked progress and making core simple principles habit, and building a solid and indestructible nutritional base that you can seamlessly and stresslessly live should you even worry about getting more complicated. I don’t care what anyone claims, solid dietary habits that will produce VERY legitimate, impressive and advanced physique and performance results are not rocket science its only the past fee decades that it has been popular thought.

#1 Eat Real Food.   Above all simply base intake on real food, things that you can find in nature. Foods that grow, walk, swim, fly, or come from things that fly. Beef, fruits, eggs, veggies, milk, beans, poultry, fish, nuts, seeds, whole grains, spices, oils. Basically eat things that you could go outside in nature and find. Base your nutrition on those things, they should be the foundation to each and every meal. Your staples. The day there is a Twinkie tree, blowing pastures of spaghetti, or you can hunt a wild flock of Tofurkey, and drink from flowing streams of Pepsi is the day these should be the staples of your diet. (While on that topic why do vegetarians always process and craft their foods to taste and look like meat? They are vegetarians, accept it and eat the vegetables how they look? If not eat the damn cow instead of making some weird vegetable voodoo doll) I guarantee you will have to try DAMN hard to get fat if you simply changed to real whole foods. Foods that have not been ran through the wringer, stripped and then refortified with Junk. Foods that are hard to digest and loaded with macro and micro nutrients. These foods will have your metabolism burning like a nuclear reactor, give you energy and the building blocks of a healthy life. Again this is a BASE principle. A part of your foundation. You then adjust to your goals. Someone looking to lose weight would stick to this simple habit 90% + of all the food eaten. Someone Looking to put on, or hold a Large amount of body mass, or an athlete with a high energy expenditure will adjust to a greater % of simple foods that are easily digested and pack a caloric punch. But they still have real food as a base

#2 Eat Protein with every meal.   Plain and simple every meal should contain a complete protein source. Anytime you put something in your pie hole there should be protein to go along with it. I don’t care how much or how little your getting. If you eat it at every meal, every snack in some form you will go a long way in the right direction to having enough or even a little excess without having to stress over the macros. As well we all know protein has several very desirable properties that we can tap into by having consistent intake of it. It has a High TEF, meaning simply digesting it is hard costly and makes your burn more fuel to consume it. Numerous amino acids ( the building blocks of protein) are vital to a simply healthy life. We MUST get them through ingestion as we cannot create them (much like EFA’s). Amino rich blood is muscle sparring, or has a high potential to be the building blocks for anabolism. Meaning we WANT them in abundance no mater the goal be losing fat of gaining mass, they have great benefit. If it was my choice each meal would be of a complete protein, meaning things that walk, swim, fly, crawl, make noise and move under their own power, or things that come from them like eggs and milk. That however would complicate things. So by all means be a vegan or base your protein intake on soy, bean rice what have you, that leaves more of the good stuff for people like me. Just get your protein in.

#3 Eat as MUCH as you can to make progress to your goals.   One of the most common mistakes I see is also one of the most problematic as far as health and reaching one goals and staying there. Making healthy continual major progress for the long term. It is people eating like birds or starving themselves. Even when on so called mass gaining phases men eating like a 12 year old girl from Ethiopia. Eat as MUCH as you can to make progress to your goals be it losing, gaining or maintaining weight. Most often people decide to drop weight and go on a “diet.” What do they do? Starve and deprive themselves. They go from pig to chicken in one swoop. This massive dropping of calories give and instant reaction to scale weight but the positive benefits are short lived. Soon they begin losing energy, catabolizing expensive muscle mass that the body feels is a detriment to its survival and storing life’s fuel, body fat. The metabolism further drops, the very life processes being to slow, and a never ending cycle of having to eat less to get the same results begins. Same can be said for many people trying to gain muscle. I see it time and time again. A person wants to Get HYYYUGE!! And strong and they want it NOW. but they don’t want any body fat so they train like a demon and add a few hundred calories to their diet. They make little to no progress. 5 years later these are the same people you run into still sporting there extra small shirt touting how they made 4 lbs of 100% lean gains. Leaving out the fact it took them the whole of 5 years to do it. Eat as MUCH as you can to make progress. Only drop your calories as low as you need to see body comp change in the right direction when looking to shed fat. By keeping intake UP you will preserve as much strength as possible and as much lean mass as possible. Your health will stay up, your metabolism wont crash, you will have greater energy for training and you will assure as much of your loss as possible will be fat. For gaining, bite the damn bullet shovel some food in and train HARD. The extra intake will speed recovery and growth. Any fat gain will be negligible and easy to take off later. The amount of mass your able to gain in even months will eclipse what you would have in years trying to do it 100% clean.

There you have it. Its not an exhaustive list, its not complicated but honestly from my experience, and experience with those I’ve worked with and trained around I firmly believe it shouldn’t be. That these simple core habits will allow people to stop over thinking things, and reach a very high level goal set in a short amount of time. Half of which would be do to just simple time and stress saved from not sweating the minutia. Please by all means chime in. Get some good dialog going on. What do you feel are the basics? How simple can we get it? Must we honestly go into macros, and micro processing of daily diet on a year or life long basis to make success in your opinion? I’m all for trying new things and toying with the vast sea that is nutrition, but I’m not sold on it being a must or need for even the vast majority.

Get Strong! Stay Strong! (and Be Healthy)


In the 1980’s low fat and nonfat diets became a national obsession.  Manufacturers took the fat out and dumped high fructose corn syrup (HFCS) in to make up for the taste fat provided.  The reduced fat and added sugar made the foods higher on the glycemic index, sending our blood sugar levels sky high before crashing quickly, making our bodies hungry for more high-glycemic food.  As a result, people got into the vicious cycle of eating and more high glycemic food to maintain to maintain the blood sugar rush, rather than eating foods the body needs to control appetite and blood sugar level.  According to a study published in The American Journal of Clinical Nutrition, Americans ate an average of about a pound and a half of HFCS in 1970.  By 1997, we were consuming up to 62 ½ pounds each!  Read your labels.  If HFCS is listed first or second in the ingredients or it’s more than 8 grams per serving don’t buy it!  Try to avoid it completely.

From Mark Verstegans book Core Performance.

Dont be fooled by the recent commercial…its poison!  Think of the money lost by the food industry if you stopped eating high fructose corn syrup.  Wouldnt you fabricate the truth to keep your fortune??????  They would!

Get Strong! Stay Strong!



So many athletes are hung up on finding that “magicpill, powder, or potion” to give them a competitive

edge. They spend hundreds of dollars monthly on the

latest fad supplements, yet their nutritional foundation

is pathetic at best. Th ey use exercising for hours a day

as a justifi cation for their sub par nutritional intake of

processed carbohydrates and convenience foods. Th eir

bodies may look fit on the outside, which further justifi

es this rationalization. However, if more athletes put

the same eff ort into being properly fueled as they do

into training for their sport, their performance would

increase exponentially (1).

There is a really big difference between nutritional quality

and nutritional quantity. Nutritional quantity is

what most people focus on. They think they know what

is healthy because they look at the nutrition facts panel

for the number of calories, grams of protein, carbohydrates,

and fat. They first look at the calories and if it

is some relatively low number like 200 or less they will

think it is acceptable. Next, they look to see if the protein

is over 10 grams, the fat is less than five grams, and

the carbohydrates are less than 10 grams. If it meets

these rough criteria they will deem the product as

“healthy.” Instead, they should be focusing on the nutritional

quality of the product. What ingredients make

up the calories, grams of protein, carbohydrates, and fat

and how will their bodies utilize these ingredients?

The key is to look at the history of nutritional degeneration

(what did we do before we messed everything up)

and what the rest of the animal kingdom is doing successfully.

Most humans disassociated themselves from

the source of where food comes from and are ignorant

to how food serves as a source of fuel in their bodies.

For example, protein is not just for building muscles

but it provides you with sustained energy (2).

The basic premise is that certain foods are optimal

for human consumption. We ate a particular way

for roughly all but the last 10,000 years of our over

2.7 million years of human existence and our bodies

have not adapted to processing these new man made

or genetically modifi ed convenience foods. On the

other hand, our bodies adapted to an omnivore diet of

healthy lean meats, veggies, a little fruit, healthy oils,

and nuts and seeds (3).

Now that we are in the 21st century, how do we apply

this prehistoric optimal way of eating into our chaotic,

modern day lifestyle? A good rule of thumb is “if it

does not spoil quickly, do not eat it.” Look for fresh,

raw, organic foods that can be sourced by nature not a

laboratory. As an athlete, if you put the same respect

and effort into fueling your body as a race car crew does

into fueling its car or a racehorse team does into nourishing

its horse, you will have the competitive edge you

are looking for.



1. Coyle, EF. Fat metabolism during exercise: Newconcepts. Sports Science Exchange  #59, 8(6) 1996.



2. Ha, E, Zemel, MB. Functional properties of whey, whey components, and essential amino acids: Mechanisms underlying  health  benefits  for active people (review). Journal of Nutritional Biochemistry  May;14(5):251-8. 2003 

3. Cordain L. Implications of Plio-Pleistocene Hominin Diets for Modern Humans. In: Early Hominin Diets: TheKnown, the Unknown, and the Unknowable. Ungar, P.


Article by Kyle Brown CSCS from NSCA Performance Journal.

Get Strong! Stay Strong!











Posted by sandco on November 19, 2007

Don’t drink alcohol. Take vitamins. Avoid eating eggs. We’ve heard these pieces of nutritional advice for years – but are they accurate?

Not necessarily, say two exercise physiologists who presented at the American College of Sports Medicine (ACSM) 11th-annual Health & Fitness Summit & Exposition in Dallas, Texas. Wendy Repovich, Ph.D., FACSM, andJanet Peterson, Dr.P.H., FACSM, set out to debunk the “Top 10 Nutrition Myths.”

According to Repovich and Peterson, these nutrition myths are:

10. Eating carbohydrates makes you fat. Cutting carbs from your diet may have short-term weight loss benefits due to water loss from a decrease in carbohydrate stores, but eating carbs in moderation does not directly lead to weight gain. The body uses carbs for energy, and going too long without them can cause lethargy.

9. Drink eight, 8-oz. glasses of water per day. You should replace water lost through breathing, excrement and sweating each day – but that doesn’t necessarily total 64 ounces of water. It’s hard to measure the exact amount of water you have consumed daily in food and drink, but if your urine is pale yellow, you’re doing a good job. If it’s a darker yellow, drink more H2O.

8. Brown grain products are whole grain products. Brown dyes and additives can give foods the deceiving appearance of whole grain. Read labels to be sure a food is whole grain, and try to get three-ounce equivalents of whole grains per day to reduce the risk of heart disease, diabetes, and stroke.

7. Eating eggs will raise your cholesterol. This myth began because egg yolks have the most concentrated amount of cholesterol of any food. However, there’s not enough cholesterol there to pose health risks if eggs are eaten in moderation. Studies suggest that eating one egg per day will not raise cholesterol levels and that eggs are actually a great source of nutrients.

6. All alcohol is bad for you. Again, moderation is key. Six ounces of wine and 12 ounces of beer are considered moderate amounts, and should not pose any adverse health effects to the average healthy adult. All alcohol is an anticoagulant and red wine also contains antioxidants, so drinking a small amount daily can be beneficial.

5. Vitamin supplements are necessary for everyone. If you eat a variety of fruits, vegetables, and whole grains, along with moderate amounts of a variety of low-fat dairy and protein and the right quantity of calories, you don’t need to supplement. Most Americans do not, so a multi-vitamin might be good. Special vitamin supplements are also recommended for people who are pregnant or have nutritional disorders.

4. Consuming extra protein is necessary to build muscle mass. Contrary to claims of some protein supplement companies, consuming extra protein does nothing to bulk up muscle unless you are also doing significant weight training at the same time. Even then the increased requirement can easily come from food. A potential problem with supplements is the body has to work overtime to get rid of excess protein, and can become distressed as a result.

3. Eating fiber causes problems if you have irritable bowel syndrome (IBS). There are two kinds of fiber: soluble and insoluble. Insoluble fiber can cause problems in IBS sufferers; soluble fiber, however, is more easily absorbed by the body and helps prevent constipation for those with IBS. Soluble fiber is found in most grains.

2. Eating immediately after a workout will improve recovery. Endurance athletes need to take in carbohydrates immediately after a workout to replace glycogen stores, and a small amount of protein with the drink enhances the effect. Drinking low-fat chocolate milk or a carbohydrate drink, like Gatorade, is better for the body, as they replace glycogen stores lost during exercise. Protein is not going to help build muscle, so strength athletes do not need to eat immediately following their workout.

1. Type 2 diabetes can be prevented by eating foods low on the glycemic index. High levels of glucose are not what “cause” diabetes; the disease is caused by the body’s resistance to insulin. Foods high on the glycemic index can cause glucose levels to spike, but this is just an indicator of the presence of diabetes, not the root cause.

Article adapted by MD Sports Weblog from original press release.

Get Strong! Stay Strong!