Archive for the 'Nutrition' Category

Eat this, not that!

Brian November 4th, 2009

The British Court declared a very popular chip snack ” not real potato chips because they are only 42% potatoes.”  See what “healthy foods” have more calories than a big mac!

This series first started appearing in Muscle and Fitness and now they have whole books on the subject. These are definitely worth the time and money as they contain some great nutritional information about foods we eat every day. Check out the link below or just google the name and choose the first link.

http://bookstore.everydayhealth.com/eatthisnotthat.aspx?promo=5F6EF05A-A7FD-4CA5-ADC4-C55F632DDF77&CoachPromo=59FF4904-2E0C-4427-ACCB-A42D7C623621&gclid=CLm-qe6K8p0CFcZM5QodUmPhxg

In Strength,

Brian

Yo Buckwheat!

Brian December 29th, 2008

I was reading the highly vaunted FLEX magazine the other day and actually found a useful nugget of information. New research has found that Buckwheat protein, which is found in Soba noodles, has a better bioavailability (a measure of how well your body can assimilate and use a certain type of protein) than whey or casein. Soba noodles are a great alternative to pasta for those who are allergic to gluten. Combine some Soba noodles with mixed vegetable and chicken for a protein packed stir fry.

 

In Health,

Brian Ramage

Diet makes the training program- part 4

Brian November 25th, 2008

In my last blog entry I outlined two different training programs for fat loss. I have previously discussed the importance of total tonnage and workout density for boosting gH levels. In this post I will give some pointers on diet, which is the most important part of a fat loss program. First, I will lay out which foods to use sparingly and which to include in your nutrition plan for maximum fat loss.

Avoid these foods or use sparingly:

  • Most dairy products- milk and yogurt contain a lot of sugar and most cheeses are high in fat and sodium. Eggs are ok.
  • Wheat, unbleached wheat flour and cereals- as with dairy products, many people are allergic to wheat products and may not know it. This can cause inflammation and water retention. Also, unbleached wheat flour and most cereals break down like sugar in the body which can cause a spike in blood glucose levels.
  • Sauces, soups and condiments- all these products are loaded with sodium, and many dressings, condiments and sauces have high fructose corn syrup and sugar in them. **Mustard is ok, but the sodium content is still high for the serving size.
  • Fatty cuts of meat- these cuts of meat will only add unwanted calories. Choose leaner cuts of beef, pork, chicken and fish to get the protein you need without the added fat.
  • Starchy vegetables- peas and corn fit into this category.
  • Artificial Sweeteners-These should be used sparingly as they can cause an insulin spike in people who are overweight.
Include these foods:
  • Lean cuts of meat and fish
  • Eggs
  • Brown rice
  • Whole oats
  • Beans and lentils
  • Apples, oranges and mixed berries
  • Peppers, celery, spinach, broccoli and yams
I would never recommend eliminating whole food groups, so include some dairy and other fruits and vegetables every week. When restricting some of these food groups it is always a good idea to take and multivitamin/mineral supplement. 
Stay tuned for my next blog entry where I will lay out meal/nutrient timing so you can get the most from your training.
In Health,
Brian Ramage