Hi, welcome to 2018! Every year, there is a new popular trend in healthy eating, dieting, juicing—all advertised and evangelized with the keys to our next nutritional breakthrough that’s guaranteed to supercharge our lives. Sound familiar??? The truth is, there are different methods that work best for some people, body types, personalities, lifestyles and that are more optimal for some because of past habits that your body might have built up a tolerance to depending on your eating history. What really matters most? Finding what’s effective for you and what you can stay consistent with that supports your health and wellness goals. Of course, personal training with a qualified professional who can help you achieve your fitness goals is ideal, but nothing stops you from taking the first step with new nutritional habits in the New Year, now.
A few must reads (and watch) to understand the difference and find what works best for you.
I recently wrote about Ketosis which is the body process that powers the effectiveness of intermittent fasting. See, how it works and why it’s effective for so many people.
Hopefully the explanations of these diet trends, and the outline of what it’s like to simply eat healthy, help you jumpstart your New Year in a healthy direction. Remember, the goal is the #BeExceptional
Robert L. Palmer (@RobertLPalmer)
CEO and Founder of Be Exceptional
The Wall Street Journal released an article that brought to light concerns surrounding the supplement industry. I personally advocate for the use of supplements in conjunction with a balanced, wholesome diet and fitness program/regime, and have found particular supplements to be a vital aid in my client's success, and as a responsible professional I always try to play an active role in keeping my clients educated on the effects and uses of supplements. Truth in labeling is expected however it is not required of any supplement company to provide evidence until it becomes an issue for the FDA.
The article subjected around a study that found two illegal and two unknown substances commercially available products. Thankfully, I had never recommended, nevertheless heard of, any of these products which was a huge relief. The question now lies, how, as a consumer/non fitness professional, do you choose the right supplements? This is an issue for all all supplements even for the ones that stamp, "all natural", or Organic on the label.
Supplements can effectively be used to fill nutritional gaps so here are 3 tips that can help you eliminate chances of problems from negligent supplement companies:
Quality and Freshness of Product Matters
Stay away from companies that promise miracles on their website, in catalogues, in commercials or advertisements, or in in‐store promotions. Examples would be promises to make you smarter or thinner, to keep you young, to increase or decrease the size of various body parts, and so forth, should raise a red flag. Manipulation of statistics or intentionally distorting research findings in an attempt to mislead you is pure unethical and powered by marketing and typically not backed by real science.
Lastly, look for misspelling of terms; confusion of milligrams, grams, and micrograms; and omission on labels of important or required information are clear indicators of the manufacturer’s ignorance and negligence.
Confirm Ingredients that are Listed on the Container
Use resources that analyze and confirm supplement content, dose, and purity. ConsumerLab.com (www.consumerlab.com/) is one such service. Pharmaceutical researchers also report findings on supplement label accuracy; a search on PubMed (www.nlm.nih.gov/) can lead you to this information.
Look for the U.S. Pharmacopeia (USP) logo (USP verification mark) on supplement labels. The mark certifies that the USP has found the ingredients consistent with those stated on the label; that the supplement has been manufactured in a safe, sanitary, controlled facility; and that the product dissolves or disintegrates to release nutrients in the body. (However, the USP does not test the supplement efficacy.)
Demand and Expect Product Accountability
Want to know how easy it is to obtain information about the product? Before purchase look for a phone number on the label so you can call with questions or to report side effects. On websites, look for a domestic address and phone number, in addition to an email contact. What type of response do you get from a knowledgeable company, or is the only person available someone who reads a scripted response?
If you’re shopping online but are uncertain the supplement is right for you, check the Web retailer’s return policy. A Web retailer that also has a brick‐and‐mortar outlet near your locale may be preferable.
Lastly, having access to a professional so that important questions can be asked about supplements is always a great tool as well. If you have any questions or are ready to simply start a new health journey that separates yourself away from average doer and consumer, Book your fitness consultation now!
Weight can fluctuate daily due to the amount of fluid we retain. Foods high in sodium, menstrual cycles, medications and lack of bowel movements can increase fluid retention can skew your weight. The good thing about working out, is that with consistency over time the real story gets revealed. If your weight creeps up after two or three weeks, you’ve been eating more calories than you’re burning, of course this comes with the small exception where real medical attention might be needed.
When measuring client's progress, I like going about it by either measuring the inches lost, energy levels, fitting of clothing, or body fat measurements if proper tools happen to be available. The more feedback the better.
Gaining lean muscle through strength training is another way to gauge progress. For example, if you’ve gained a pound of lean muscle, this is far different from gaining a pound of fat. Gaining muscle is beneficial to both your metabolism and overall strength. By consistently burning more calories than you consume, muscle gain will eventually taper off however fat loss will continue, and that scale will eventually capture the results.
Weighing yourself at least once a week will help keep you in check so that proper adjustments can be made. To minimize fluctuations follow a few tips I have listed for you:
Fluctuations can happen due to many factors such as lack of slept, dehydration, inconsistent eating, high sodium foods, and let's not forget losing the fight against self and will power. Keeping your eye on the prize will always help you stay away from any distractions during the process.
If you are having trouble with your weight loss program. Please feel free to reach out for your in person or virtual consultation. Book by Clicking Here!
A lot of people have been looking into healthier alternatives to losing the tummy. Many of us are now realizing how important it is to consume less and move a whole lot more.
One of the biggest trends in the world of vanity fitness is having nice ripped six pack abs, and people are willing to do absurd and often mundane things to achieve it. Interest soon diminishes and the result is a reversion back to the old self.
Before you feel you have tried everything, I suggest fasting. It's something that I preach about always, and there are many way that it can be done. I personally have long mornings and need long sustainable amounts of energy without relying heavily on consumption of food. I not only set a eating window for myself, but I also structure my eating based on the low carbohydrate fast that activates Ketogenesis. The principles behind it makes your body eat away at unwanted fat so it can be used as energy. This gives a huge advantage when I have goals of staying lean year round, and is a practice already used by many elite endurance athletes who need long sustainable energy during competition.
With Ketogenesis and Ketogenic style dieting, it is a simple principle of reducing carbohydrates. BUT WAIT THAT'S NOT ALL! The thought of reducing your carbohydrates may seem cliche, and it is unhealthy if done improperly, however with the ketogenic diet, you actually replace the calories lost from carb reduction with additional consumption of proteins and fats in order to replenish the lost calories. The trade off should be 1:1 calorie wise. For every one gram carb taken away, replace with with either 1 gram of protein or about .4g of fats or you can also do a trade off with a combination of both.
The Ketogenic diet refers to a way of eating that promotes the absorption of ketones for energy. Typically, when we eat foods high in carbohydrates, two things happen :
Reducing your carbohydrate intake can force your body to use your reserve. When this happens we start to produce ketones, a kick starter for the process of ketosis where usable energy derive from the breakdown of our own body fat.
Our bodies are extremely adaptive to the things we put in it, and with the principles of a ketogenic diet our bodies will begin to break down body fat into a new primary source of energy.
Some benefits in taking on a ketogenic diet may include:
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