Anyone who actually reads this little column will have noticed that the last couple of posts haven't been specifically about health and fitness
I have written a little about stereotypes and images , and a Memorial day tribute to some folks---- that actually meant a lot to me to get out into the open
But its June 1st and its time to get back to business so to speak
I have a couple things i want to talk about today --- List making, and beer consumption
I have said all along that for many people who are already active, diet can be the key to taking things to the next level
How do you start?
Do you just saunter over to BArnes & Noble and pick up the latest book from Bob Greene, Bill Phillips, or Jillian Michaels?
You could , but it would probably be just as productive to pick up a Guy Fieri book -- at least he has cool cars !
For those not familiar with Guy Fieri, he's a stocky guy who dresses like a cross between an Ed HArdy model and Sammy Hagar, -- and although he's fortyish, he still goes around fist bumping everybody and saying irritating things like ---
"Thats Off the hook Bro ! " (usually in reference to something deep fried)
Guy Fieri doesnt do anything to promote clean eating from what i can see, but at least a book from him may provide some entertainment ------ he looks like a fun guy
But seriously ----------
The place to start is with pen and paper -- try to recall everything you have eaten in the last 3 days, - all the way down to that opportunistic handful of potato chips or the donut left in the employee break room
Why backtrack? --- because i'm thinking we are physchological creatures, -- and if we start list making just on items going forward -- we will start eating like Ghandi for a short amount of time
Sure, you can survive on a cup of rice a day for quite a while, just like Ghandi, --- but do you want to look like Ghandi? (note: -- Ghandi is a champion for non violent resistance and i admire the man's body of work )
For that matter, do we want to look like Guy Fieri? --- If someone told me they were going to sprinkle some pixie dust on me and i could either have a physique like Ghandi's, or like Guy Fieri's --- choose one
--- That would be a very tough thing to choose from , wouldnt it?
So backtrack as many days as you can -- i'm thinking most have the mental capacity to go back 3 days - maybe even 5 if we really wanted to stretch our memory a bit ---
MAke a list ----- then take a look at it
Visualize one of these "fitness trainers" - picking apart your list --- What are the items you would be embarrassed to have on there when you show it to these people?
Cutting out those items is a good place to start --- immediately, you dump the Taco Bell, Slim jims, old HAlloween candy, fried chicken and cheesy lasagna, - not to mention sodas and beer (if you dont completely cut out soda and beer, its a good idea to bring the consumption down to a dull roar at least)
----- Now start making your list again --- Mentally, you will be "On the program" , so you will make better choices --- you will be eating in a way that you perceive to be much healthier
-- This next list may require some interpretation after a couple of weeks --- i assume you will be striving for a favorable mix of protein to fats to carbs
Some items are not as "in your face" with being blatantly bad for you --- white rice, whole wheat bread, cereals, pastas ----- in fact - 25 years ago, these were almost considered cornerstones in healthy eating back in the low fat dieting phase that was popular in the 80's and early 90's
There is not a universal diet trick that is right for everybody---- if you are eating sizable portions of those type of foods and experience symptoms like bloating , or sleepiness after meals, frequent hunger, or needing to take in caffeine just to make it through the day, you may be flirting a bit with "carb intolerance"
I hate that phrase, --- but any symptom like that would be a sign to phase out or greatly reduce your consumption of these products and replace them in your diet with more veggies, and lower glycemic food choices, as well as higher percentages of lean protein
Fast forward 2-3 weeks --- your body can be stubborn and true change doesn't always start to manifest itself immediately -- but how do you feel in 2-3 weeks? Better? --- i'm predicting most will feel a little better and start to feel like they have more long term , sustainable energy
A few of you won't though ---- If your still feeling sluggish -- cycle back in more of the higher glycemic carbs
---- I'm not talking about heaping plates of fettucine alfredo with a side of crusty italian bread --- ( but maybe a small saucer full would be more in keeping)
What does a small plate of pasta look like?
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Something like this -- and no, i am not kidding --- the plate above it , with the bread , on the other hand , has enough calories to get a lot of people through a whole day , --- but i have seen just as much on dinner plates at popular Italian restaurants --- pasta packs a big nutritional punch
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The thing that jumps immediately to mind is a sweet potato , or some variety of yam, even half a white potato occasionally
Stay away from the cinnamon and sugar on the sweet potatoes, - and a white potato doesnt need a pound of butter and cheese on it -- instead try some salsa --or a greatly reduced portion of just plain ol , regular full fat butter --- 
I'm not talking about a lot of these --- this is not a weight loss strategy either --- this is an energy management strategy , but if we manage our energy more effectively, our body is using the calories it takes in more efficiently --- and it is wasting less and storing less, -
Its hard to muster up the energy for a 45 minute workout when you feel so tired its hard to hold your head up
Again --- energy management is the key, --- get it right and you will feel great , - get it wrong and you may not have the extra energy it takes to slip an old Jazzercise record onto the turntable in your parents basement
If any of you are following this advice and after 6 weeks still feel like garbage --- (time enough to kick out some carbs , and then slide some high glycemic carbs back in ) --- send me a personal email
If i cant help you -- i know some folks who can
The idea is simple ---- so to summarize
- make a list ,
- cut out the embarrasing stuff --- proceed another week or two - research the difference between high glycemic foods and low glycemic ones --- we've covered it in this blog too, but its easy to google it as well
- -- then strip out even more of the higher glycemic stuff --
- - proceed another week or two , - if you feel worse - add in more carbs in incremental amounts until your energy starts to come back up a bit , -- if you feel great, stay the course
- If you feel good ---- keep up the good work -- by this time you've been "In the program" for 3 or 4 weeks and you should be reaping the benefits
- Rome wasn't built in a day --after 6 weeks - if you've tried the strategies i've briefly outlined above and your energy levels are still in the toilet - give me a call or email
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BEER
A word about beer
There's a reason its called a beer gut
Why specifically though? A beer doesnt have many calories -- 95 -110 for the lighter varieties , and carbs are minimal too (5-8 grams per serving X how many "servings" you partake in throughout an evening ---- still, a plate of pasta has much much more )
Big answer #1 -
- Alcohol has to be processed immediately after consumption ---- fat burning activities are ceased while processing alcohol
- A once a month pool party? - Not a big deal --- but 3 or 4 times a week of imbibing at college frat boy levels would mean you have complete days when you are not utilizing your nutrients you take in very efficiently at all.
Big Answer #2 --
- While your body is processing alcohol, you still may be busy yourself processing nachos, pizzas, chicken wings, or bratwurst's ----
- Even if your not eating things like that --- even a seemingly smart food choice, like some sashimi, or grilled chicken , or a lean steak --- can be stored as fat as you are missing the deadline to use these calories properly --- all because your body is processing alcohol
Big Answer #3 --
- Estrogen ! --- Hops contain huge amounts of plant based phytoestrogens -
- - with a society that is seemingly obsessed with increasing male testosterone for guys over 40 --- rgeularly consuming too much liquid estrogen is probably not helping advance that cause much
- Blame the Germans -- they ordained the beer purity laws in 1516 stating only water, barley and hops could be used to brew beer ---- before that, concoctions called Gruit were regularly consumed , and made with herb mixtures like sage, rosemary, or bog myrtle --- these have a shorter shelf life than hops based brews, but they also dont turn men into girls either
I cant speak personally for the Gruit, but i'd like to try some if i can find it
I readily admit i like beer and have had episodes where i drink too much , and occasionally - way too much --- so i am not only writing this for you, but as a reminder to me as well
In keeping with that ------ I'll close it out by sharing some pics of some small Bud Light enthusiasts though
Thanks for reading !
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---- Doug
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disclaimer: The information contained here is not intended to replace the medical advice of your physician and is not intended as medical advice. This newsletter/blog is a sharing of knowledge and information from the research and experience of the staff of Fitclaimspro.com and professional colleagues unless otherwise noted
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