Tag Archives: diet

6 Fitness and Health Secrets You Must Know

6 FITNESS AND HEALTH SECRETS YOU MUST KNOW

From the ”Journey to You” Series by Jason Latas 

At Summer Body Now, we believe in a holistic approach to health and wellness. We don’t preach boot-camps, harsh diets or the “no pain, no gain” methods. We believe that whole life wellness is a nice balance between health, fitness and getting to know yourself. It may sound funny but most people don’t know themselves as well as they think… For example, what foods make your body feel better, feel worse, burn fat, store fat, give you energy or bring you down? What time of day is best for you to work out? What body type are you? Why do you get tired about 30 minutes after lunch and want to fall asleep? Figuring out the answers to these questions will help you take a giant leap forward in your quest for overall health and wellness.

Below we are going to make a few general statements that we often hear from people who are struggling with their wellness and then we will show you why this scenario is, often not true. 

1.     I NEED TO STARVE MYSELF SO MY BODY WILL BURN THE FAT

Wrong! Your body is the master compensator. When you drastically cut calories, your body goes into survival mode and slows down your metabolism. Yes, as crazy as it sounds. Also, if you just cut calories but don’t focus on nutrient dense, well-balanced meals, you also end up loosing muscle. The amount of muscle on your body is one of the main factors that determines your metabolism (how many calories you burn). So, if you end up losing muscle then you lower your metabolism. This can be a disastrous combo of losing muscle and damaging your metabolism.

This is one of the main reasons that people rebound after a “diet”. They loose “scale weight” but don’t realize that a lot of it was muscle and for the reasons listed above, lowered and perhaps even damaged their metabolism. So when they resume eating normal again, their body regains the fat and sometimes even more…

It is very important to know your body composition and body fat percentage before you start any dietary change to reduce your weight. You need to focus on well-balanced and nutrient dense meals, evenly spaced throughout the day. Make sure you take measurements and use the mirror more than the scale. This is where a coach can save you a ton of time and frustration because they can get you started on a personal plan that is as unique as you are…

2.       DO MOSTLY CARDIO BECAUSE IT’S WHAT BURNS FAT 

Endless hours of cardio does not raise your metabolism. After some time, your body adapts to this type of training and it can actually damage and lower your metabolic rate. Again, just like starving yourself, when you run, run, run and don’t compensate with enough calories, your body will lower it’s own metabolism. Just look at the difference between a marathon runner and a sprinter and you will see the difference between running for hours and shorter, more intense, sets. Your goal is always to retain and gain lean muscle, while burning fat because, remember, the more muscle, the better you look and the higher your metabolism.

HIIT cardio; High-Intensity Interval Training is the only type of cardio the body does not adapt to. It supports metabolic rate as well as maintaining the fat burning component. In fact when studied side by side, HIT training actually burns more calories, helps retain muscle and keeps your metabolism up longer throughout the day!

So remember; unless you are a marathon runner and you want to burn fat while retaining muscle, stick with high intensity interval training. 

3.      WOMEN SHOULDN’T LIFT WEIGHTS OR THEY WILL BULK UP

 Many women think if they lift weights they will bulk up. Unless you are a genetic anomaly, this won’t happen. Women just don’t naturally make enough testosterone naturally to worry about this. In fact most men train really hard and still have a challenge putting on muscle, so don’t worry.

Remember that muscle is what gives you that lean sexy shape that you’re after and keeps your metabolism burning hot to keep the fat at bay. You need to lift weights for many other reasons also to support your body as you age and to prevent bone loss.  Women, we cannot stress this enough, you need to incorporate some type of weight bearing exercise into your routine! You don’t get bulky from lifting weights; you get bulky from the cupcakes you eat. Adding muscle increases your metabolic rate burns fat and makes you look great!

4.       I CAN’T AFORD TO BUY A GYM MEMBERSHIP OR FIND TIME TO GO

You don’t need to go to the gym to get in shape and feel great! In fact, one of the biggest components to a healthy plan is to exercise outdoors as much as possible. Especially if you can get out in nature and connect with Mother earth!

Almost all of our Fitness Adventure Camps take place at a park or in the mountains! In fact, if you have kids, going to the park and exercising can not only become a family tradition; it could start a whole generation of healthy habits for your grandkids and their grandkids. We often take our whole family hiking, camping, kayaking or to the park for a workout. It’s a great family activity and builds healthy families!

There are many exercises you can do at the park, especially if they have some good equipment like monkey bars to hang from and do pull ups and swings for one leg squats. What we normally do is combine an exercise with a quick sprint and then back for another exercise. If you bring some exercise bands, you can work your entire body at the park and enjoy Mother Nature and your family at the same time

5.      IF I WORKOUT EVERY DAY I DON’T HAVE TO CHANGE MY DIET

Well, it sounds good, but these are usually the people that you see in the gym all the time but they never change or even put on weight. You see, your body needs the proper nutrients to recover from and rebuild your body after a workout. If you don’t fuel properly before or refuel properly after a workout, your body won’t put on muscle, won’t get stronger and may even start to hold fat and lower your metabolism. Sounds familiar? Yah, the same thing that can happen on a fad diet.

You need to look at exercise and nutrition like building a house. A good, well balanced diet with lean protein, complex carbs and good fats along with exercise is like building with bricks. Maintaining a poor diet while trying to workout is like building with sand. Your body is constantly rebuilding itself via cellular rejuvenation. In fact, every 7 years, your body has almost completely rebuilt itself from the outside in. So you need to ask your self, what you are building your house with, sand or brick?

First you need to fuel properly before the workout so your body has the energy and fuel for a good strong workout. Then after your workout, you need to refuel your muscles so they can rebuild and be stronger the next time. So remember, if you want to properly benefit from all of that hard work, feed your body a well balanced, clean diet so you can enjoy the fruits of your labor 

6.     WORKING OUT TAKES TOO MUCH TIME, I DON’T HAVE TIME!

This is purely a myth. If you fuel properly before your workout to energize your muscles and refuel properly after your workout so they can heal and grow, you can actually workout less and get great results. Learning these simple items can put you miles ahead of the others, putting hours in at the gym!

There are 3 very important items, when addressed, that will boost your efforts. Eat a well balanced meal an hour before you work out (timing will vary a little depending on your body type), Fuel properly after your workout with a whey protein drink and put your mind, body and soul into your workout.

It’s very important to fuel before your workout so your muscles have the fuel and energy they need to repair and grow.

We hope this helps you with your journey to health and if you have any questions, please leave a comment and we will be happy to answer 🙂

To your health

~ Jason and The Summer Body Now Team ~

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DOES YOUR MEAL REPLACEMENT BAR MEET THE TEST?

With so many meal replacement and protein bars on the market it can be hard to tell which one provides the best quality nutrition.

I use meal replacement bars and also recommend them to my clients, especially if they travel. It is one of the quickest and easiest ways to replace a healthy meal, on the run.  My first choice is always real food, second a meal replacement shake and third a high protein, nutrient dense meal replacement bar.

Most bars are either nutritionally unbalanced—not containing the right quantities of protein, carbohydrate, and fats to qualify as a meal replacement—and often are artificially sweetened, flavored, and colored.

Choosing a meal replacement bar can be overwhelming because there are so many claiming to have the perfect nutritional profile. A true meal replacement bar has all the protein, complex carbs, healthy fats, enzymes and nutrients of a perfectly balanced meal.

To help inform choices (and filter out the scams), here are five things to look for in a meal replacement bar.

  1. Low-glycemic – Carbohydrates in the form of starches and sugars are critical to deliver the body a steady source of energy for a longer period of time. But foods that are high glycemic—meaning they’re fast-absorbing sugars and/or they don’t provide much protein, fat, or fiber in addition to the carbohydrates—are known to cause a spike in blood sugar, which can be followed closely by a crash, and then hunger. Low-glycemic bars ensure a steady source of energy to keep you feeling full longer.
  2. Whey protein – The type of protein used in meal replacement bars matters in a big way. Whey is shown to promote more satiety and fat loss than any other kind of protein, and when paired with exercise, promotes muscle growth (1). Whey protein in its most natural and unprocessed form is described as undenatured. Research has shown that the consumption of undenatured whey protein has antioxidant effects beneficial for overall health (2).
  3. Maximum nutrition, minimum calories – As a meal replacement, bars should provide the nutrition normally consumed in a healthy, balanced meal. That ought to include carbohydrates, fats, and protein, but in a fraction of the calories. Carbohydrates and fats have earned a bad reputation, when in reality they are vital to the body’s ability to function. When looking for a bar, choose one that contains healthy fats, complex carbohydrates, natural sugars, fiber, and an ample amount of high-quality protein. Some bars are too high in calories while others are too low. A healthy meal replacement bar should contain around 200 to 300 calories—still promoting weight loss, but not sacrificing any nutrients or your energy levels.
  4. Satiety – Dieting is often associated with uncomfortable hunger that comes with cutting calories. In clinical trials, consuming a meal replacement bar has shown to curb appetite and lead to safe and sustained weight loss (3). When supplementing your diet with a low-calorie yet nutritious meal bar, cutting calories can be effortless and sustainable because your body is still being properly nourished. When meal replacement bars are filled with high-quality whey protein, they also have the benefit of providing increased satiety resulting in the consumption of fewer calories throughout the day (4). Fiber is also an important part of any diet to enhance gastrointestinal health and function and increase satiety.
  5. Quality – Not all health bars deliver what they claim to have in them. If the company doesn’t have an established no-compromise quality policy that involves rigorous testing, then its nutritional content could be off—by as much as 15 percent! That could mean extra calories you don’t realize you’re getting, usually from fat and sugar. Plus, if not clinically tested to be low-glycemic, you run the risk of blood sugar spikes that could thwart your health and weight-loss goals.

When you don’t have time to prepare a healthy balanced meal, instead of settling for bars that are not necessarily healthy, I use Isagenix IsaLean Bars. They taste freaking Awesome, they’re well balanced and have the best protein to hold and gain muscle!

Possibly the best part about IsaLean Bars is their convenience. On the run or wherever you are that you can’t make an IsaLean Shake but need a healthy meal, IsaLean Bars are the answer.

References

  1. Acheson K, Blondel-Lubrano A, Oguey-Araymon S, et al. Protein choices targeting thermogenesis and metabolism. Am J Clin Nutr. 2011;93(3):525-34.
  2. Bounous G and P Gold. The biological activity of undenatured dietary whey proteins: role of glutathione. Clin Invest Med Volume 1991;14:296-309.
  3. Rothacker DQ, Watemberg S. Short-term hunger intensity changes following ingestion of a meal replacement bar for weight control. Int J Food Sci Nutr 2004;55:223-6.
  4. Luhovyy BL, Akhavan T, Anderson GH. Whey proteins in the regulation of food intake and satiety. J Am Coll Nutr. 2007;26:704S–12S.

For optimum weight loss and muscle gain, make the most of your protein timing.

Do you want to build a strong, fit body? While pushing weights at the gym is key to building muscle and stimulating fat loss, what you eat—specifically protein—should be a priority.

Think of it this way: if your body isn’t supplied with the nutrients it needs for muscle recovery and energy replenishment, are you really getting the most out of your workout? The winning combination is when both diet and exercise are maximized to reach your health goals.

When it comes to making the most of protein, the key is to get the right kind, in the right amounts, at the right time.

Right Kind

Protein can be found in a variety of foods. Eggs, chicken, fish, dairy, and beef are all sources of protein. However, not all protein is created equal.

For a superior protein option, study after study shows nothing compares to whey protein. Whey has a high concentration of branched-chain amino acids (or BCAAs), which are quickly absorbed and used to build and repair muscle—especially if consumed after exercise.

Arguably the greatest benefit of consuming whey protein is the ability to maximize fat loss without losing muscle. A study comparing whey protein and soy protein found that subjects consuming whey had 62 percent more fat loss during 5 1⁄2 hours after a workout (1).

Another study looking at the effect of supplementing with whey protein, soy protein, or carbohydrate after workouts for a period of nine months found that those consuming whey had 55 percent more muscle gain than either soy or carbohydrate groups (2). In fact, those who consumed soy protein had similar muscle synthesis as those who ate carbohydrates alone. For fat burning and muscle growth, the kind of protein you choose matters.

Right Amount 

It’s becoming more evident that adults could significantly benefit from eating higher amounts of quality protein, especially when attempting to lose weight.

A recent study compared muscle synthesis in men and women who consumed controlled diets that provided three different amounts of protein: the Recommended Dietary Allowance (RDA) of 0.8 grams per kilogram of body weight, twice the U.S. RDA, and three times the RDA (3). Weight loss was induced by restricting total calories consumed and increasing daily exercise. After three weeks, those who consumed double or triple the RDA had greater muscle synthesis than those who consumed the RDA.

The authors of that study said that they believed that the RDA for protein should be based on a level to optimize health, not just to prevent deficiencies. Their data demonstrate that the current RDA wasn’t enough for sparing muscle mass during weight loss. More is key—around 1.2 to 1.8 grams per kilogram of body weight.

In addition to supporting muscle growth, higher protein diets have also been shown to increase satiety so you are less tempted to overeat at mealtime (4).

Right Time

Getting the right amount of protein each day is essential for keeping muscle in a constant building state (anabolic) rather than allowing muscle to be broken down and used for energy (catabolic). While the typical American diet does provide a fair amount of protein, it’s not distributed evenly throughout the day.

Most breakfast meals are low in protein (think bagels, pastries, and cereals), providing an average of 10 grams. (See graph below.) For many, lunch may consist of a sandwich or soup and provide around 15 or 20 grams of protein. Then, a massive 60 grams (such as a medium-sized steak) is often consumed at dinner. To keep the body in a constant building state and to support muscle growth, fat burning, and fullness, it’s best to eat around 20 to 40 grams of protein at each meal.

To investigate this theory, researchers compared two groups of people—one that consumed protein evenly throughout the day and one that skewed their protein intake more toward dinner (5). The “even” group consumed 30 grams of protein three times during the day while the “skewed” group ate about 10 grams at breakfast, 20 grams at lunch, and 60 grams at dinner. After just one week of following the diets, those in the even group had 25 percent greater muscle protein synthesis than the skewed group. The fascinating aspect of this study is that both groups consumed the same total amount of protein—90 grams—yet those who distributed protein consumption regularly throughout the day gained more muscle.

In addition to eating protein throughout the day, a key time to take advantage of the body’s muscle building ability is post-workout. After exercise, blood is rushing to your muscles. By consuming whey protein after exercise, it can be quickly absorbed by the small intestine, shuttled into the blood stream, and delivered to muscle tissue. Failing to consume protein after a workout is a missed opportunity to take advantage of all your hard work.

It’s not just about eating protein to get the results you want, it’s about getting the right kind, in the right amount, at the right time. That’s why I use organic, indentured whey protein from New-Zealand! Undenatured means that it still has all of the immune boosting properties and macronutrients that can be killed by high heat processing. Cheap whey is wasted in your gut as not all of it is utilized and then excreted. Use the best – Use proper timing – Make your whey work for you!

References 
  1. Acheson K, Blondel-Lubrano A, Oguey-Araymon S, et al. Protein choices targeting thermogenesis and metabolism. Am J Clin Nutr. 2011;93(3):525-34.
  2. Pasiakos SM, Cao JJ, Margolis ER, et al. Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized control trial. FASEB. 2013;27(9):3837.
  3. Luhovyy BL, Akhavan T, Anderson GH. Whey proteins in the regulation of food intake and satiety. J Am Coll Nutr. 2007;26:704S–12S.
  4. Mamerow MM, Mettler JA, English KL et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in health adults. J Nutr. 2014; E pub ahead of print.
  5. Paddon-Jones and Rasmussen, 2009
  6. http://www.isagenixhealth.net/make-the-most-of-protein/utm_source=facebook&utm_medium=social&utm_campaign=healthmostofprotein051314%5B/embed%5D

“Amino Sweet”, just another name for the poison Aspartame…

Artificial sweeteners -The drum has been beaten for quite some time on the dangers of artificial sweeteners like aspartame and sucralose (Splenda), but that hasn’t stopped many people from consuming the products that contain it. It is found in diet sodas, yogurt, chewing gum, cooking sauces, tabletop sweeteners, flavored water, cereals, and sugar free products. Aspartame is combination of chemicals, namely aspartic acid (an amino acid with excitatory effects on brain cells), methanol and phenylalanine and scientists are placing it at the higher end of the range of what is considered toxic. Ninety different symptoms have been documented as a result of aspartame consumption, including anxiety attacks, slurred speech, fatigue, depression, migraines, tinnitus, vertigo, heart palpitations, nausea, and muscle spasms.

Aspartame’s presence in the world’s food supply has been the subject of great protest and controversy since the mid-1980′s when then CEO of Searle, Donald Rumsfeld, pushed for it’s approval to be sold on the market. As you may or may not remember, Mr. Rumsfeld went on to become George W. Bush’s Secretary of Defense. But aside from Aspartame’s availability on the market proving, once again, the ease in which someone could take advantage of the Crony-Capitalist door that links Government and corporations, Aspartame has been consistently proven to harm whoever, or whatever, consumes it. Please read the following article about the Aspartame Coverup!

http://www.naturalcuresnotmedicine.com/2014/03/aspartame-re-branded-aminosweet-next-chapter-aspartames-dangerous-history.html

Other sources for this article include: 

http://www.healingthebody.ca/http://www.naturalnews.com/034209_GMOs_questions.html