News, views and special stuff from All-Star Sports Academy!
Would YOU like to lose 25 pounds or more in just 2 short months?
Would you like to lose that weight while eating nothing but Twinkies, Ho-Ho’s, Devil Dogs, Little Debbie snacks and other convenience store goodies
Well…YOU CAN! Or so it would seem.
That was the experience of one Associate Professor of Nutrition at the Kansas State University. In so doing, he helped to prove a point I’ve been making for years. A calorie is a calorie.
He also helped reinforce a basic and accepted law of physics proven by Einstein, Newton and many smarter people before me. That law is simply this: energy taken in by a body versus the energy expelled by a body will result in either mass lost or gained.
Professor Mark Haub spent 2 months last summer eating nothing but sugary, crème filled snacks like Devil Dogs and Twinkies and lost 27 pounds in 2 months! Amazing, right? Wrong!
You see, the real reason Dr. Haub dropped the 27 pounds is that he did the one thing that will always result in a loss of mass (body weight) for any body. He reduced the amount of energy he took in!
Dr. Haub reduced his caloric intake from 2,600 kcal per day to 1,800 kcal per day during the specified period. Since a pound is made up of 3,500 calories, we can do some simple math and deduce the largest portion of his reduction. Almost 14 of the pounds he lost are attributable to the 800 kcal per day caloric deficit he created.
The remaining 13 came from the increase in activity he undertook during the study period. There; simple math and a simple fact: calories (energy) in vs. calories (energy) out equals mass (weight) gained or lost.
I’m NOT endorsing the Twinkie diet, or any other ridiculous “diet” plan out there. What I am saying is what I’ve said for over 12 years. If you consume fewer calories than you burn each day, you will reduce your weight. Period.
When it comes to the essential definition of a calorie, one calorie of Twinkies is equal to one calorie of steak is equal to one calorie of salad is equal to one calorie of Haagen Dazs Vanilla Swiss Almond Ice Cream.
This doesn’t mean you should ignore the quality of the calories you put in your body. It simply means that energy (calories) and mass (body weight) are related. Duh!
What we do know about calorie quality is this: whole foods have a far more thermic effect on the body. Additionally, our bodies tend to burn the calories from whole foods better and more readily than those from processed foods.
Scientists at Pomona College in California recently published a study in Food and Nutrition Research which showed that processed foods reduced the rate of diet-induced thermogenesis – calories burned while eating and in digestion - by almost 50% when compared to meals made of whole foods.
When you consider that up to 10% of your total caloric expenditure for a given day may be the result of diet-induced thermogenesis, a 50% boost starts to sound pretty good! For a 2,000 calorie a day diet, that’s an additional 100 calories burned just because you choose whole foods. That adds up to one pound lost every 35 days, provided your output (exercise and activities of daily living) are equal to your intake (food.)
So in theory you could eat a reduced calorie diet consisting of Twinkies or Snickers bars. But why would you?
Eat a varied, fresh, whole food diet and watch your “burn rate” go up. Reduce caloric intake and watch the weight come off.
Do both in conjunction with smart exercise (try this Power Fitness Camp) and watch the body fat fry off while you chisel the muscle! Soon, you’ll reveal the great physique hiding under that layer of “insulation”(you know, F-A-T!)
If you’re looking for an organic, whole food snack that’s delicious AND convenient, you have to try Prograde Cravers! Read about them here Prograde Cravers! and find out how they can satisfy your craving and help you maintain the “burn” of thermogenesis!
It's recommended that we eat 6-10 fruits and vegetables a day. That's what's been suggested to maximize vitamin, mineral and antioxidant intake to maintain good health, healthy weight and avoid the conditions and diseases associated with poor diet and obesity. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.
Yup, just 2.
Now, I don't know where you stand on this, but overall, it really is a sad state of nutritional affairs. We live in a world where we're constantly under time, work, family and other stresses. We often reach for the foods that are most convenient, but not always the ones that are most nutritious.
Unfortunately, potato chips may be made from potatoes (maybe) but they don't count as vegetables. And "drinking" your veggies in the form of some mutated fruit juice is not going to get it done either.
Coffee comes from a plant and beer is made from grains (barley malt, wheat) and "veggies" (hops) but these don't fill the bill, either. It would be nice if they did, but no dice.
But do not despair! It's not that tough to get more fruits and veggies in each day.
Here are some super simple tips to get you started:
1) Buy 'em already chopped
Look, I can be lazy, too;-) There's nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It's much better for you than not eating them. Alternate: Spend an hour a week chopping vegetables and fruits into serving sizes. Then you'll be able to:
2) Carry 'em with you
Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be! Especially if you've used my suggestion from #1! Bringing the "right number of bags and making sure to eat them all is a great way to ensure maximum fruit and veggie intake, even in a stressful, busy day!
3) Add real fruit to your yogurt
Have some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries. It's that simple! Cherries, bananas, red grapes, chopped plums, chopped nectarines, chopped peaches and chopped pears also work. Whatever fruits you like, use 'em in your yogurt!
You can even crank up the fiber content by adding a few tablespoons of high fiber cereal!
Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. Prograde Nutrition VGF 25+ is one example. It's made from 25 veggies, greens and fruits. There are other great whole-food based multi's on the market and if you know of one, go for it. This one is a great one, however, providing maximum bang for the buck.
Here's another great article on how to be sure you're getting enough fruits and vegetables each day: Getting Enough Fruits and Veggies?
Be sure to use these tips and let me know how they help you out. Or send me some of your own!
Hey...a quick post today...
Here's a little chocolate treat that will make you smile. Best of all? It will help you get your sweet on without filling out your waistline!
Enjoy!
Delightful Dark Chocolate Chunk Muffins
Preheat your oven to 350, then mix:
• 2 eggs
• 1 c. unsweetened vanilla almond milk
• 1 c. shredded zucchini (peeled before shredding)
• 1 tsp. vanilla
• 3 tbsp. agave syrup
Whisk well then add:
• 1/2 c. Quinoa (uncooked, dry; preferably red)
• 1 tsp. baking soda
• 1/2 c. gluten free pancake mix
• 1 tsp cocoa powder
• 1 1/2 scoops Prograde Chocolate Protein powder
These are best served cooled.
Makes 1 Dozen.
Nutrition Facts: (per 1 muffin)
So according to the news, Senator Tom Harkin (D-IA) and Representative Ron Kind (D-WI) have introduced a bill to re-establish Physical Education in schools. Read about it here: http://www.mdnews.com/news/2011_03/rep-kind-senator-harkin-reintrod...
These 2 geniuses think that by "mandating" that "all school districts and states to report on students’ physical activity, including the amount of time spent in required physical education in relation to the recommended national standard," somehow that will solve the childhood obesity epidemic.
Silly congressmonkeys, passing bills isn't really "working" on the problem!
Hilarious. Seriously, these 2 guys are supported by educational reformers who have consistently worked to install useless "educational reforms" so our kids have to study everything from "cultural awareness" to "anti-bullying sensitivity" (actual school course/program titles.)
Teachers and administrators have challenging jobs that get tougher every time one of these ridiculous "Advancements" gets shoved down their throats.
The important point here: Congress has been a large part of the problem in the development of childhood obesity and the move towards fatter, unhealthier kids (and adults) in this country.
Senator Harkin has taken well over $5.5 million dollars in reported campaign contributions from organizations and individuals related to the agriculture, pharmaceutical, hospital and "food manufacturing" industries (i.e., companies who make all the fat and sugar laden "food" that makes our kids fat. Harkin has supported corn growers in congress, as well as companies making high-fructose corn syrup, a major factor in the fattening of America's kids!Harkin now blames our educational system for the rise in childhood obesity. Um, yeah...
Mr. Kind is no better. Congressman Kind took well over $1 million from agribusiness and health/hospital related organizations and individuals. Wisconsin is well known for it's dairy products. So while he protects his constituency by representing their interests in congress, he now turns around and blames a lack of P.E. in schools for the epidemic of childhood obesity in America! Okey dokey, Ronnie...
Look, corn is fine. Cheese and dairy have their place in normal nutritional plans.
On the other hand, Congress has no place telling parents and kids how and when they should exercise and then mandating others to pay for it.
Here's a thought: let's encourage these congressmonkeys to stop their constant meddling in education, fitness and nutrition.
Let's try this:
All-Star Sports Academy is here to support a return to physical play. Ask us how we can help YOUR kids return to a "physical culture" and feel, look and DO better!
We've been helping parents motivate their children to love exercise and fitness since March 2008 and we have no intention of letting up now!
Call us today and come on over and play!
Phil Hueston, NASM-PES, IYCA-YFS
All-Star Sports Academy
http://www.allstarsportsacademynj.com/
"Welcome to the Athlete Underground!"
So how are we going to help in the fight against childhood obesity and all the diseases, dangers and risks to our kids that comes with it?Number of kids on medication jumps alarminglyMost of the illnesses related to obesityBy Liz Szabo
USA TODAYThe number of children who take medication for chronic diseases has jumped dramatically, another troubling sign that many of the youngest Americans are struggling with obesity, doctors say.
The number of children who take pills for type 2 diabetes - the kind that's closely linked to obesity - more than doubled from 2002 to 2005, to a rate of six out of 10,000 children. That suggests that at least 23,000 privately insured children in the USA are now taking diabetes medications, according to authors of the new study in today's Pediatrics.
Doctors also saw big increases in prescriptions for high cholesterol, asthma and attention deficit and hyperactivity. There was smaller growth for drugs for depression and high blood pressure.
"We've got a lot of sick children," says author Emily Cox, senior director of research with Express Scripts, which administers drug benefit programs for private insurance plans. "What we've been seeing in adults, we're also now seeing in kids."
Type 2 diabetes was once known as adult-onset. But Cox says her records show kids as young as 5 being treated with prescription diabetes drugs.
Cox based her study on prescription records of nearly 4 million children a year, ages 5 to 19, covered by Express Scripts. She says her findings may not apply to the 40% of children who are uninsured or covered by government health plans.
Unless these children make major changes - such as eating healthier and exercising more - they could be facing a lifetime of illness, Cox says.
"These are not antibiotics that they take for seven to 10 days," Cox says. "These are drugs that many are taking for the rest of their lives."
Cox couldn't explain one surprising finding: Most of the increase in drugs for diabetes, attention deficit/hyperactivity and depression was seen in girls. The gender gap was most striking in diabetes: While the number of boys taking medication grew by 39%, the number of girls using them climbed by 147%, Cox found.
