Math? When will I ever use this? Training Effect = Work x Recovery. Hmmm, Ok. What does that mean for me?

Training Effect = Work x Recovery: 

"The reality is that training effect is not built from a single workout, but rather a combination of the weeks prior."

In Lisa language, here's what that means:

Training effect is the result we see from our workouts. To see results, we must have a balance of work to recovery. Too much work with too little recovery yields maintenance

with no change. For some people, the problem with no results, is a lack of recovery to match workouts. We have a lot to learn about what "recovery" means.

Here is a link to Training Effect through an intentional balance of work and recovery:

http://breakingmuscle.com/mobility-recovery/you-dont-need-more-training-you-need-more-recovery

THE SHORT VERSION

My favorite points: 

1. The workout (W) and Recovery (R) need to balance out. For every 1 unit of work, there needs to be 1 unit of recovery. When this is in balance, we may achieve Training Effect.
2. Recovery is essential. We know this already, but we have a lot to learn about what "recovery" means. Recovery is more than just resting a little between workouts. 
3. There is a way to take the guess work out of recovery and use this formula to combine recovery efforts that balance out work effort so that we can realize gains.
4. Recovery is more than taking a day off. Recovery is the management of workout intensities combined with intentional strategies to offset the overload to the body. 
5. Training Effect can be achieved within a time period (periodization) rather than within a day.  Look within a time period (for most - an easy way to periodize is to create workouts and recoveries within a week, although athletes training for events usually have weeks or even months in their periodization)
6. Below, is a detailed table with point values to use to combine and create a recovery value to equal your workout intensity. Recovery activities are given values. Values can be combined to equal a total to offset the unit of work. 
7. It’s an easy trap for many of us to get stuck in. We all go to the gym and train expecting to see improvement. But with five hours sleep per night, poor diet, and no other recovery strategies in place, you won’t see much, if any improvement. So most people try coming more often or working harder. But the real trick to improving is not to add more work but to beef up other half of the equation and add more recovery.

 

So the short version: workout 1 hour and add points to equal 1.0 for recovery activities. Simple. If this sounds too good to be true... Find more information in the "Longer Version" section :)

My opinion:

1. Yoga falls in the category of "targeted range of motion work." However, they fail to clarify that all yoga is not the same, so questions remain. Certainly, YIN restorative yoga meets this requirement, however, it is my opinion, that many of the other yoga classes do as well. I believe it depends on heat, intensity, and fitness level. To clarify: a novice or "regular" workout person might get an incredible muscular workout from a Hot Vinyasa Power Flow class. True. But also true- intense, highly trained elite athletes will not necessarily get the same workout from a yoga class that they get on a bike, the pool or running. The results of yoga depend heavily on the class, the conditions, and the athlete. For some- yoga would meet the criteria of "targeted range of motion work" to offset "Work" in the equation. For others, Yoga would count in the equation as WORK.  Not all yoga is the same. Yoga varies greatly from teacher to teacher with style, intensity, and objective. Heat is also a HUGE factor. Without heat, the stress on the body is greatly reduced for most participants. As with anything, this also matters: What are you putting in to the class? So to recap: It is my opinion, that YOGA can count in the equation on either side- as work or as recovery depending on many factors.  It is my recommendation that you should count YOGA in the equation. Just spend a little time deciding if the yoga you are practicing is WORK that stresses the body or if the effect of the YOGA you are practicing counts as targeted range of motion work. Where YOGA fits in the equation is likely to change from class to class and week to week....as it should. 

THE LONGER VERSION

My thoughts on the article and favorite points:

So what is training effect? Simply put - gains. The realization that all of our efforts are being realized. Sadly, too many people go to the gym day in and day out, work hard, fail to connect the importance of recovery, see little results other than maintenance, and then believe they need to manipulate the "Work" part of the equation, either by working out harder or more often. The key to seeing a training effect is to balance the equation, and for many, that means more recovery.

To be clear, the information in the links applies to training. For some, the gym is about weight loss, weight maintenance, feeling good and general movement. There is nothing wrong with that. For others, the idea of functional fitness is being able to "DO WORK." When I say "do work" it is in terms, for example, such as: run marathons, lift more weight to build muscle-recruit and build fibers, look a certain way, elevate and maintain a working heart rate in a certain zone, cycle with specific watts goals, cadence objectives, or miles per hours goals...Measurable goals for power, production, or accomplishment. For these types of goals, the formula of training effect is especially important! The balance of work to recovery must be managed in order to see training effect. If this information applies to training, then is it also applicable for those who are maintaining and wanting to feel good? I believe that it does to a large degree. Recovery applies to all of us.

Important points from the article:

• This still isn’t the full picture of the training effect equation. This depicts only how to adapt to the training load and assumes that all sessions are equal. It also assumes that each session only takes you to the limit of your current ability. A workout that equals 70% of your current ability only needs an R value of 0.7 to recover from. This is why cycling intensity and volume throughout the week become so important. The reality of most people’s lives is that they will never attain a full R score of 1.0 on a given day. It’s just unrealistic.

• But that doesn’t mean you shouldn’t do these sessions, as they absolutely serve a purpose. A workout that has a W score of 1.1 or 1.2 is incredibly helpful to take you to the next level. But actually reaching that next level mandates that you follow those hard sessions with ample recovery.

• The reality is that training effect is not built from a single workout, but rather a combination of the weeks prior. The benefit of that reality is that you can essentially stockpile some of your R points to help you recover from these occasional very hard bursts. By having more light and medium days (scores of 0.6-0.8) you can save up some of your recovery and end up with a slight surplus to help you overcome the harder workouts (0.85+)

• "[M]editation and other internal martial arts practice, such as qi gong, have actually been found to nearly double the results of all the other factors on the table except for sleep."

• But what happens if a person can get an average score of 0.85 daily over the course of the month? This is the person who does get eight hours sleep each night, eats clean, and manages to remind him- or herself to foam roll daily. (This is an atypical person, by the way, and should be applauded for this effort.)
• If you make the average level of effort, T, slightly less than equal to 0.85 over the month period, then you will fully recover. A score of 0.85 would have you rested, but not rested enough to see fitness improvements. You could do that by modulating the effort level of each workout as follows:

• Workout 1: 1.0 (or 100%)
• Workout 2: 0.6
• Workout 3: 0.8
• Workout 4: 0.7
• Workout 5: 0.85

• Following this sort of pattern gives an average intensity of 0.8 - just enough recovery ability left to see a marginal improvement over the month. And this is the hard thing for many people to get their head around - you don’t need more training, you need more recovery. If, for whatever reason, your recovery begins to drop because of work, school, family stress, or illness, then your training effect will be changed negatively. It’s an easy trap for many of us to get stuck in. We all go to the gym and train expecting to see improvement. But with five hours sleep per night, poor diet, and no other recovery strategies in place, you won’t see much, if any improvement. So most people try coming more often or working harder. But the real trick to improving is not to add more work but to beef up other half of the equation and add more recovery. 

Recovery Rules: Some rules for making sure you recover suitably and structure workouts for optimum benefit:

1. Always follow your hardest session with your easiest.
2. If you add work to your week in order to speed up the process, don’t add in more hard work. Instead add in easier sessions of 0.6-0.7, as these leave plenty of recovery ability and leave surplus to help you recover from the harder sessions that may have a T score of 1.0 or more.
3. It is your average workload and recovery over time that matter, not a single session or night’s sleep.
4. For best results, keep your average workload somewhere between 0.7-0.8. This should put you in a recovery surplus over time and allow for adaptation. Don’t try to out train your recovery ability.

Further Reading:

• How Your Recovery Relates Directly to Your Performance
• How Much Recovery Do You Need? 7 Factors to Add Up
• Repeat After Me: There Is No Such Thing as Overtraining
• New on Breaking Muscle Today

http://greatist.com/connect/militarization-fitness?utm_source=facebook&utm_medium=myfitnesspal

http://breakingmuscle.com/olympic-weightlifting/how-much-recovery-do-you-need-7-factors-to-add-up

http://breakingmuscle.com/mobility-recovery/you-dont-need-more-training-you-need-more-recovery

Here is to working harder AND smarter!

Here's to our optimal health,
Lisa

Grocery Store Marketing Voodoo

Combat the Grocery Store Marketing Voodoo by watching "Anatomy of a Grocery Store!" Let's take responsibility for our health by realizing that we live in time when food companies are on a quest for the almighty dollar with little concern for our health

I discovered this enlightening and empowering video: The Anatomy of a Grocery Store. 

At first it shocked me and pissed me off, but ultimately it energized and empowered me. 

I hope it does the same for you. 

https://www.youtube.com/watch?v=eR2WhElTk6Q

I hear people say all the time,
"I try so hard, but I just can't manage my weight. I just can't lose these 20 pounds. No matter what I try, my family ends up eating unhealthy foods. I am just too tired or too busy. Really, I try, but no matter what, I feel like a failure when it comes to feeding my family with healthy foods. I don't have time to plan this out any better, and besides, the fresh stuff is much more expensive. By the time I get to the grocery store, I am exhausted and quickly drive the aisles, shove the sale items in that grab my attention, open and eat packages of cookies and chips in the car on the way home, or worse, realize that the fresh ingredients I just bought can just wait till tomorrow, because it is late and the kids are hungry and this drive thru is tempting."

Take heart. You are not alone. The typical family today is pressured to work, care for children and maintain the health of the family. The trouble is, even educated people who know which foods are healthy and which foods are not, fall prey to Grocery store voodoo marketing. That's right, I said Grocery Store Voodoo Marketing. There is a force out there that is working against us.

Make no mistake, I am an adult and take full responsibility for my individual shopping and eating habits. However, the food marketing industry (a 33 billion dollar industry) does not have the same health goals that I do. In fact, their business relies on my biological shortcomings. There is an estimated 4,500 marketing ads for food and consumables per person per day in the United States. Unbelievable! That is an ad targeted at each of us every 14 seconds for which we are awake. Wow.

This short video is mesmerizing. I had heard that grocery stores are arranged in such ways as to capitalize on our weaknesses - such as placing candy at the check out and loading junk food displayed "ON SALE" on end caps. I have even heard that if you shop the outer periphery of the store, you will find the healthiest foods (however, this concept may be pre-Whole Foods/ Central Market environments that now promote their produce when you first walk in) But this video expands the voodoo marketing idea with 3 salient points:

The food advertising industry works to sabotage us in 3 ways:

1. It attacks the unconscious mind
2. Sets up default purchases and default combinations
3. Erodes our willpower reserves

The biggest shock for me in watching this short video, was the realization that food companies PAY MONEY for shelf location. In fact, it was stated that grocery stores make more from food companies paying for prime locations than they make from consumer purchases. Silence. I had to rewind and listen to that 3 times. I had NO idea! 

I have organized a few strategies to take the voodoo marketing down! I hope you will join me.

1. The reality is that I own my health. No one but me. I can not trust or rely on companies, stores, or the government to care about my health. Not only that, marketing is actively working to seduce my dollars, and my waistline. I must rise to the challenge of caring for my health through proactive decision making, nutrition education, time/dollar management of resources and consumer education. After all- I do choose where and when I shop, just as I choose what and how much I put in my mouth.
2. Recognize bad patterns and weaknesses. If shopping on Friday after a full day of work yields a cart of cookies and Ho Ho's then I need to change my shopping day and time. Simple as that.
3. Shop with a list. In today's digital age, the list can even be a permanent part of your phone. Have a framework of staples that you know you buy every week. Go to the store with a list. 
4. Buy less. Simple as that. Do you throw food away each week that goes uneaten? Buy less. I learned over the years - that for a week- I only need to plan on 5-6 dinner meals. There are always leftovers, or cereal nights, or salad nights, or events that get in the way. Always have a backup meal ready to go- For me that was oatmeal. 
5. If dinners are generally sabotaged, be willing to look at the problem with a new solution focus. What if- everyone in the family agreed to eat a healthy main lunch that could be organized and packed the night before and dinners became less of a big deal? We have this visual default that the dinner plate needs to have a meat and 3 sides, preferably a combination of vegetables and grains/starches. Stop. New solution. What if dinner were eggs poured over Seitan with a salad on the side? What if dinner were opening a can of beans and cooking minute rice and pouring salsa on top? What if dinner were oatmeal with sliced apple and walnuts? Maybe dinner doesn't have to look like the dinner that June Cleaver fixed for the Beaver. 
6. Ask for family help. Each person in the family can recommend 1 meal for the week and then they have input and can help prepare the ingredients for their recommended meal. Try Salad night with hard boiled eggs on top. Try Sandwiches- even natural PBJ on good bread with sliced apple and banana. Let a few of your dinners be much simpler. 
7. While shopping, be mindful of item placement. Take that extra moment to look above and below what has been arranged at your eye level. 
8. Use a template for meals: 1 protein, 2 vegetables, 1 grain. Then rotate. Example: chicken, broccoli, carrots, and rice/ fish, Quinoa, salad/ Seitan, tortillas, tomato, avocado and lettuce. Start filling in the blanks...
9. Shop with a friend that empowers you. Agree to meet at the store and then know that someone in the store is your champion. If nothing else - send your spouse. Some people are just better shoppers. Hey- we all have our skills.
10. Change your grocery store. Hear me out. I gave up a big mega chain grocery years ago because I was tired of buying their crappy low quality products. I switched to healthy stores (that can be more expensive if you are not careful) but there is far less opportunity to buy junk. The stores where I shop greet me with fresh fruits, vegetables, and lean protein sources that include traditional and vegan. I have found that I spend FAR LESS at Sprouts, Whole Foods and Market Street than the "other places." 
11. Decide to take "those guys" on! It really burns my biscuits to think of the voodoo force working against me. I'll show them!
12. And  my favorite...Relearn and rethink what a MEAL is - based on nutrition - rather than old habits and customs. Put together meals that have a balance of protein, healthy fats, and carbohydrates-preferably vegetables. Dinner doesn't have to look the way it used to! Color is a great guide! If everything on the plate is yellow beige (chicken nuggets, potatoes, corn...YUCK) Instead, Quinoa, eggs, spinach, avocado, black beans, red peppers/tomatoes/olives! YUM!

I hope you enjoy this video and here's to happier shopping! While the video made me a bit annoyed, it ultimately, energized and empowered me! I hope it does that same for you.

Here is to our optimal health!

Lisa

Check out these beautiful plates of food! Not what the Cleaver Family ate for dinner.
Photo credits to Julia Sobolevsky.

Fish

I love fish. I mean I eat it because I REALLY love the taste of it. Unfortunately, I have had to change my fish eating habits a little due to the fact that I just can't ignore the information on mercury content and how fish are farmed.

Here are two pieces of information that I find helpful:

1. Facts and tips when buying fish
2. Wallet Card for Mercury in fish

Salient points from the reading:

• A breakdown of how much fish a person should consume based on their body weight
• Which types of fish have the high, moderate and low levels of mercury
• How to shop for fish (Look for the blue/white symbol from the Marine Stewardship Council) This label proves that fisherman are keeping fish at a sustainable level, working to minimalize environmental impact, and meeting local, national and international laws of sustainability.
• Choose wild fish. Stay away from Farmed fish due to pesticides, pollution, and antibiotic use.
• Best fish for Omega 3 fatty acids
• Understand that labeling "organic fish" is left up the independent certification companies. These companies are not watched by the USDA.

http://www.nutrition411.com/articles/7-facts-and-tips-when-buying-fish

I have had to abandon my love of a packet of Albacore Tuna and an apple every day. I have been doing this for years. Encouraging you to read and learn about fish, mercury, and choose carefully if you you are a fish eater.

Kicking down the cobble stones

TED talks

Ideas worth spreading

http://ideas.ted.com/want-to-be-happy-slow-down/

Slow down, you move too fast.
You got to make the morning last.
Just kicking down the cobble stones.
Looking for fun and feelin' groovy.

The 59th Street Bridge Song

As a kid, I listened to Simon and Garfunkel. Mostly because my parents did. I never really thought much about slowing down. Liked the song- liked that it had the word "groovy" in it. That was about it.

Today, I got up early and compiled my past few "to do lists" and rolled them into one. It is now much like Santa's long list and curls up on each end like a wordy scroll. I seem to add more on than I check off. To be sure, my list contains big ticket items like "practice gratitude, embrace humility, serve others, influence people who need you, learn from anyone and everyone you meet today" as well as mundane chores such as "get your car inspected, buy almond milk, send email, buy patio cushions."

I am not a lazy person- have been up since 4, did a load of laundry, ran 3 miles, fed and walked furry friends, emptied and loaded dishwasher, and took a yoga class. It is not yet noon. So it isn't as if I don't attempt to tackle the list. However, I find myself coming up short each and every day. Sigh. Maybe my energy and effort isn't the problem. Maybe I need to rethink that which makes the list.

Today, I ran across a TED talk titled "Want to be happy? Slow down." As intrigued as I was, I caught myself thinking: If only I had time to read that! Wow. Stop. Freeze. I find time to create "to do lists" and so many other things- and yet the idea of reading something that would empower me to be a better person seemed like such a luxury to me. How telling is that? I put everything aside and engaged myself in TED.

I don't regret the time I spent viewing, reading, listening and learning from this piece. I never do. TED talks are always a good use of time for me as I learn and think and transform. Today was no different.

Inviting you to take just a moment to slow down and read/view this. Asking you, when is the last time you kicked down the cobble stones?

I am highlighting a few of my favorite points from the piece.

“IT SO OFTEN HAPPENS THAT SOMEBODY SAYS ‘CHANGE YOUR LIFE’ AND YOU REPAINT YOUR CAR RATHER THAN RE-WIRE THE ENGINE.” PICO IYER

“ENLIGHTENMENT IS ELIMINATING MENTAL CONFUSION, ELIMINATING HATRED, JEALOUSY, MENTAL TOXINS, CRAVINGS. THAT’S VERY SIMPLE AND STRAIGHTFORWARD. WHETHER YOU CAN DO IT OR NOT IS ANOTHER MATTER.” MATTHIEU RICARD

“EVERY DAY THERE ARE SMALL MOMENTS WHEN WE HAVE A CHOICE: WILL WE TAKE IN MORE STUFF, OR JUST CLEAR OUR MINDS OUT FOR A BIT?” PICO IYER

The Dalai Lama often says, “The problem in the West is people want enlightenment to be fast, to be easy, and if possible, cheap.” So by cheap, he doesn’t mean by paying money, but cheap in the sense of “you know, just do it casually, it will work.” But you don’t become a good pianist instantly; we’re not born knowing how to read and write, everything comes through training, and what’s wrong with that? Skills don’t just pop up because you wish to be more compassionate or happier. It needs sustained application. But it’s joy in the form of effort. Everybody who trains to do something, musicians, sportsmen and so on, says there’s a sort of joy in their training, even if it seems to be harsh. So in that sense, it does take time. But why not spend time? We don’t mind spending 15 years on education, why not the same to become a better human being?

Today, I threw my list away - just crumpled it to smithereens. I started a new list. Only 1 thing on the list - at least for today-

Be a better human being.

I know my list will evolve and grow again, but I would like to think every once in awhile, I will have the courage to crumple it up and simplify my thoughts to the very essence-

Be a better human being. Spend energy changing the engine rather than painting the outside.

Lisa 

http://ideas.ted.com/want-to-be-happy-slow-down/

Cauliflower Cheesy breadsticks that are too good to be true

I have seen several recipes for cauliflower pizza crust and cheesy breadsticks. As much as I was intrigued and interested, my biggest concern (more that taste) was the difficulty and the mess. I am happy to share that I have tried both pizza crust and cheesy breadsticks. They are delicious and surprise - easy to make! This blog focuses on cheesy breadsticks. Expect the pizza blog tomorrow.

After looking at several recipes, I morphed my own. 

1 head cauliflower

1/2 cup garbanzo bean flour

1 large egg

1/2 cup Almond cheese

Marinara sauce 

Fresh basil, Italian spices, garlic, salt and pepper to taste

In a food processor, pulverize 1 head of cauliflower. I tried to get out of making this purchase, but alas, the blender did not work for me.

(My comical attempt at being frugal and NOT giving in to the food processor purchase. Sadly, my blender did not do a good job, so I did purchase a food processor.)

To the mashed cauliflower, add egg (I recommend cage free) 

Add Garbanzo bean flour. I used 1/2 cup.  After making both pizza crust and breadsticks, I noticed that the moisture of the cauliflower can vary greatly. You might have to adjust this depending on the cauliflower you use. The texture will be a bit sticky and wet, but you should be able to manage it on to the baking tray and mash with waxed paper. Even if you needed a whole cup of bean flour - what a great way to add healthy protein and more great nutrition! No worries!

Add seasoning, garlic and salt and pepper to the mixture. You can add some of the cheese here, or wait and top. 

Spread the dough onto a baking sheet and press down with waxed paper to make a thin, even layer.

Bake at 400-450 degrees until desired brownness occurs. Then top with cheese and fresh basil and broil for a few seconds. Slice into sticks and serve with marinara sauce.

Caloric and macronutrient breakdown:



I have calculated the total calories and macronutrient (carbs/fats/proteins) for the entire baking sheet and then into the  portion shown above, which is 1/4 of the whole tray, about 7 sticks depending on how you cut. Make changes to suite you, and just redo the math! No marinara sauce saves calories. I think freshly sliced tomato would be delicious! Less cheese or no cheese for "non-cheesy' breadsticks.

Total calories for individual ingredients:

Fresh head of cauliflower:
66 calories
14 g carbs
6 g protein
< 1 g fat

Garbanzo bean flour:
(Package shows a 1/4 cup serving - used 1/2 cup. My math denotes 1/2 cup)
220 calories
4 g fat
12 g protein
36 carbs

Cage free egg -  large:
72 calories
5 g fat
< 1 g carb
6 g protein

Almond Cheese:
126 calories
6 g fat
14 g protein
4 g carbohydrates

Prepared Marinara Sauce:
1/4 cup
35 calories
1g fat
1 g protein
6 g carbs

Calories for a serving size shown (1/4 of the recipe)

Total Calories: 156

Breadsticks - 121 grams

Marinara sauce - 35 grams

Total Protein: 10 grams

Breadsticks: 9 grams

Marinara Sauce: 1 gram

Total Fat: 5 grams
Breadsticks: 4 g
Marinara sauce 1 g

Total Carbs: 17 grams
Breadsticks: 11 grams
Marinara sauce: 6 grams


In health,
Lisa

Healthy Fiesta and Happy Cinco De Mayo

Healthy Fiesta!

Happy Cinco De Mayo!

I grew up in New Mexico and I am proud to say I am of Hispanic heritage. (Blonde, eyes from the Irish/Scotch side) My grandmother, Alicia Bearta Romero, an immigrant of Spain, instilled in my mom a love of cooking authentic hispanic foods. To my delight and to my shagrin, the foods I love most are not necessarily healthy. I have found that with some effort, they can be, but the food I grew up eating was delicious- with no regard for fat, calories, or nutrition. My mom used to pull dried red chilies off of a ristra and make homemade chili sauce. In New Mexico, we pick, roast, and eat green chili as a side dish- in a bowl with salt and garlic. We put it on everything- including hamburgers! I grew up eating authentic tamales, enchiladas, Pasole,  and more. Truthfully- sometimes I just throw caution to the wind and enjoy! 

Sometimes, there is no substitute for recreating my childhood favorites, However, I almost always choose updated plant-based healthier versions of my childhood favorites. I  have worked up some very nice healthy recipes.  This favorite of mine is delicious and very reasonable in terms of calories, macronutrients, and miconutrients.

This chip/ mango salsa /beans recipe weighs in with the following nutrition:

Total Calories: 334

Protein: 14 grams

Fat: 4 

Here is how that shakes out:

Black beans: 1/2 cup 114 calories/protein 8 grams

1/2 mango: 60 calories/protein 2 grams

Tortillas cut and baked 

(NOTE brand: 365 organic from Whole Foods) Ingredients: corn, water, lime They are SO fresh and authentic, you will never even miss the oil!

140 calories for 3 tortillas - I cut into 8 pieces each tortilla for a total of 24 chips

3 grams protein/2 grams fat (from the corn)

Plants: onion, red pepper, cilantro, dark leafy greens - Is there a number low enough? Seriously? I don't even count calories in plants like this. They are delicious, nutritious, and totally good for us. Just eat and enjoy!

So this delicious Cinco De Mayo healthy favorite at 334 calories is a no-guilt celebration.

Below some cooking pics and a warning....because there is no oil, these chips bake VERY rapidly. Sadly, I burned my first batch :(

Bake time is super fast! Don't turn your back on these treasures!

More on black beans. I used canned because I was in a hurry!

ww.fns.usda.gov/sites/default/files/HHFS_BEANS_BLACK_110020aug2012.pdf

Mago Salsa is easy and delicious and made to suite your specific tastes: I use 1/2 mango, diced red onion, red pepper, and cilantro. I add fresh lime and pepper. That is it. Encouraging you to experiment and create your own version. I have tried many others with tomato, Jicama, and Jalepenos. All delicious.


Happy Cinco De Mayo!

In Health and Heritage,
Lisa

Know your fitness goals and eat to support them: Defining clear goals as a pathway to fitness

What are your goals?

I always struggle with how to help people when they ask the big questions, “What should I do to be healthy? How can I lose weight? What exercise is best? How should I work out? What should I eat?”

The problem with giving an answer- is that these questions are too broad. One of the reasons people struggle with weight, health, fitness and exercise, is due to the absence of clearly defined goals. It is that simple. We want to believe that the path to health nirvana is one path and that fitness, weight loss and health are one and the same- and while they can be, they are not intrinsically the same and the steps to achieving weight loss goals may different that the steps to achieving fitness goals and then within fitness goals, there are performance and sport specific goals that are completely different that goals to “be thin and look good naked.” While, in general, it is healthy to be at a reasonable weight- a lot of thin “apparently healthy” people get out of breath walking around the block, let alone running or hiking or doing anything active. Even among fit people, there is a huge difference between those who hit the gym every day for an hour as part of a healthy lifestyle vs. elite athletes who train to compete in running, cycling, swimming or body building/strength showdowns. 

Before the questions can be answered- they must first be explored.

1)   What is your goal? If you have multiple goals, then I would recommend splitting them up.  

2)   “Eating healthy” does not automatically include weight loss. I know many people who eat healthy – but are still 20 pounds overweight.

3)   Weight loss is a specific goal. It is only one piece of health and fitness.

4)   Sometimes weight loss and fitness goals do not work hand in hand. If you are looking to increase muscle mass and create definition and a strong balanced body, you might not lose weight during the process. It is complicated. With regard to cardio fitness, I know and see many long distance runners who can run entire marathons (most are lean and trim) yet, it marvels me that many long distance runners have a high body fat and carry extra body weight despite their ability to run a marathon. I am in awe and have a great respect for long distance runners. They are clearly elite athletes, and yet it is possible that a marathoner have high body fat and be slightly overweight. We have all seen it. Likewise, I know tiny, thin, “fit” people who could not make a 10-mile run, let alone a 26-mile marathon, yet they can crank out a 1 hour class at the gym and do it very well. The nutrition needed to run is HUGE! CARBS! The body needs energy. However, if there is too much, the body will store it as fat. The nutrition needed for each body is specific and intricate. All this to say- that if a person starts up running to loose weight, they usually do, but if the eating does not compliment the goals – are you running to loose weight? Or are you training for a marathon- then it is possible not to loose weight or even gain. Know your goal and eat to support it.

5)   Fitness for a general purpose- should include a combination of strength, cardio and flexibility.

6)   Sports specific training for performance is sometimes excessive and purposefully relies on hours of training in 1 modality. To be a good cyclist, you must spend a lot of time in the saddle.

7)   The Nutritional requirements for losing weight, maintaining a general level of fitness across modalities, or sports specific training for performance can look VERY different. Before you can ask the questions, what do I eat and how should I exercise, you first need to define your goals.

The links below provide reading for thinking and conversation. I do not agree with every word. I do not feel the need to filter and attempt to channel your thinking to mirror mind.  Inviting you to read and think and decide if any of this lands with you. I hope these will be food for thought and encourage you to live a healthy life with nutrition and fitness regimens that match and meet your goals.

Food combining:

Some people believe that nutrition goes beyond what you eat and how much you eat to include what you combine with what. This is interesting reading.

So- I offer this article to provoke your thinking. I do not offer it to say I agree with every point. Rather, when I read an article such as this, I begin to think and formulate ideas that I can connect with. So as I read this, I had these two thoughts:

1)   While I do not subscribe to the absolute idea of food combining, I do believe that the worst foods to eat are those that combine sugar and fat. So, basically all the indulgent junk food like: potato chips, ice cream pizza, cookies, and so on. 

2)   Another take-away from this reading, is that each of us have certain food combinations that don’t agree with us. If we can listen to our bodies and notice how our bodies react to certain meal combinations and types of foods, then we can work to avoid these foods that are less agreeable to our unique bodies.

http://hiit-blog.dailyhiit.com/hiit-diet/diet-tips/food-combining-rules-weight-loss/

Clean eating challenge:

People say to me all the time, “Help me! Please, tell me what to eat!” Ironically- I can’t. I can offer suggestions, but ultimately, everyone has a unique body, preferences, health goals and individual nutrition requirements- I can share the science of nutrients – and offer what works for “some” or “most” or what works for me- but the bottom line is that each of us has to learn what works for us. As scary as it sounds- the more we can own this, the closer we are to finding the solutions and answers to the question, “ What should I eat?”

We need both macronutrients (fats, carbs and proteins) and micronutrients (vitamins, minerals, and phytochemicals for cellular repair and to maintain proper biochemical functions in the body.  That having been said- here is an “idea” on which to experiment with nutrition and learn about your body. Below is a link to a clean eating challenge. I personally would not eat everything on the list, but it is a starting point for those looking for a starting point. This list will come under fire with purists but notice that while pork tenderloin is on the list (something you will NEVER find at my house) things like Oreos, Snickers, Donuts, Ice Cream, chips, and that sort of junk food is not on the list. We can disagree about eating animals and animal products, but I think we can agree that processed chemical food is not healthy. In that sense, this list is what most consider “clean” as it is a list of whole foods. So if you are vegan or vegetarian- just ignore the meat and or diary choices.

*While I do not eat meat or dairy – it is not my goal to convert anyone. People have to figure out what is right for them. I do consume cage-free/ free-range eggs on occasion, and I eat fish. I am not looking to debate or argue with anyone for his or her choices. I say live and let live.  I have tried many eating paths, and this lands well with me. I have eliminated dairy (cheese, milk, yogurt) because it bothers my stomach.  I am cautious with eggs because I have ethical issues with massive egg farming and the unethical treathment of animals. I have never been a big meat eater- It started from day one with me- I just don’t like the taste. I have never been a big fan of steak or chicken and Pork is totally out for me. I now continue NOT to eat these because (1) I still do not care for the taste and (2) I am environmentally focused on the impact of eating such animals. I tried strict vegan for a while, but found that I was making “ethical vegan choices” that were less nutritionally sound than bringing back fish and eggs in moderation. I am not looking to be judged or judge. I am encouraging you to learn what works for you. 

So why would I offer up a clean eating list with foods that I don’t 100% agree with? Because reading and learning is never a waste of time.  It is always a Launchpad for thinking and ultimately confirmation or transformation.  We should not fear information and viewpoints different than our own. I am sharing this because some people literally need and want a list. Some people literally need and want a meal plan-only if to use as a template to create their own meals.

So here it is- one idea of a clean eating list and meal plan.

http://hiit-blog.dailyhiit.com/hiit-diet/nutrition/7-day-clean-eating-challenge-healthy-grocery-list/

What are your goals?

Amen! Set your goals. Clearly define what it is you want to do or change. If you can figure that out, you are on the path to “beginning with the end in mind.” (S. Covey)

Then, once you have a fitness goal, the next step is to see the path. Determine your nutritional needs that will support this goal. Here is to setting, working for, achieving, reflecting and redefining goals.  I phrase it as such, because the journey to health and fitness is just that- a journey. You will have challenges, successes and setbacks. If you detour, get back on the path. Keep on going. The journey never ends.

http://hiit-blog.dailyhiit.com/hiit-diet/heres-exactly-eat-achieve-fitness-goal/

Wishing you optimal health! Wishing you fitness! 

Lisa 

The Food Revolution Summit: An exciting opportunity for us to transform as we seek to learn, unlearn and relearn about food, nutrition and health!

If I could run through the streets yelling "The Food Revolution Summit is coming! The Food Revolution Summit is coming!" I would. While it doesn't flow quite as nicely as "The British are coming!" this message is every bit as important and carries the same sense of urgency!

Alvin Toffler says, "The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn."  I am inviting you to join me in this quest for knowledge and transformation because I am forever hungry to learn, relearn and unlearn things I once believed about food and nutrition. I am looking forward to the Food Revolution Summit because I anticipate it will be an incredible opportunity to challenge thinking. Life-long learners are those who are growth minded and ever open to new ideas.  Growth-minded people people look to learn and challenge their thinking any chance they can. I am encouraging you to register for this free conference with me and take a step on this important journey to know more about our food, where it comes from, and the price tag to our health. If we don't take our health into our own hands, we give the power over to someone else through our naive trust or our failure to examine the facts and make informed decisions. I am encouraging you to learn, unlearn and relearn what you once believed about food.


What is the Food Revolution Summit? An opportunity to learn. An opportunity to hear from some of the world's best speakers and ultimately an opportunity to transform.  The Food Revolution Summit is a place for people to get the latest updates, breaking news and information on what is happening with dangers to your food. I believe the information shared and truths uncovered can change and save lives. Will you join me? April 25- May 3rd.

See links below to read more, decide if this is a journey of interest and then register for the free conference with me.  I have shared links to the main website - full of GREAT reading, link to the summit conference, link to the conference schedule and a link to a fun clip where  Food Matters and the Daily Show with Jon Stewart take on Monsanto.


http://foodrevolution.org/

http://foodrevolutionsummit.org/

http://summit.foodrevolution.org/go/2015-summit-schedule/

http://foodmatters.tv/content/the-daily-show-takes-on-monsanto




The responsibility of our health belongs to us. I am committed to making the best decisions I can about my food and my health. I hope you will take this step with me to learn, unlearn and relearn.

In health,
Lisa

Cheesy

This makes me sad and frustrated. As a teacher, I have a career where I am subjected to seeing the horrible food choices of children - aka- sometimes more aptly poor food choices of parents and government food subsidized programs. Over the past year- nutrition and healthy food choices have become more a cultural awareness and so I have remained hopeful that change, although slow, will take root and happen. Just when I want to believe that we are making progress, I read something like this. Sigh. In the name of change and good nutrition and health- we are promoting processed food products like cheese slices. Seriously? This is a setback. A program called "Kids Eat Right" is giving their stamp of approval on processed cheese slices. Is that the best we can do? As people start to become aware of healthy food choices and better nutrition for children, they look to programs to help them learn what to eat and how to make change- and we offer them this? So misleading. There is much information out there- and not all of it is good. I encourage you to think carefully about all that you read. Just because it is labeled as healthy - doesn't mean that it is. Consumer beware!
I think we make it complicated- when really, it is easy. If we would just put blinders on and buy, prepare and consume whole, plant-based foods, we would be on the right track. We have been conditioned to want the taste of processed food (garbage) and it is a tough habit to shake. Not to mention, that in our busy lives, processed foods are marketed as convenient, When really, our lack or planning and preparation has allowed processed fast foods to become convenient. Consider this- how convenient is eating processed food on our medical bills,  financial wastefulness, and the ever-growing carbon footprint we leave behind? Shopping intentionally then preparing simple meals isn't really that inconvenient. (How inconvenient is it to grab and go with a banana or an apple?) For some- it is a true lack of knowledge and for others, a gentle reminder. If we could just educate and support our society to get back to basics with colorful vegetables and fruits with occasional grains and legumes, we would be so much better off! Simply put- if we would eat whole foods (foods where the 1 ingredient IS the food) we would then begin to take back our health. I am working to educate families and children to make healthier choices even amidst the junk food mentality and surroundings.
I will share more about my program soon....Please stand by for updates as I will be reaching out to partner with the community to bring awareness and change to our pantries, our diets, our nutrition and our health. If you are interested in being a part of this program, please like my FB page Lisa Grimes Whole Fitness and stay in touch with me as this program develops. I would welcome your partnership as we work to change how we think about about food and how we stock our pantries.

http://www.takepart.com/…/kraft-singles-dietitian-seal-kids…

Nutritionists Say Your Kid Should Chow Down on Day-Glo Processed Cheese

Are more Kraft Singles what’s needed to make sure ‘Kids Eat Right’?

TAKEPART.COM