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A “MyPlate” for us March 1, 2012

Posted by multisport man in Diet.
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Finally someone does a graphical layout of the ideal eating plate for endurance athletes! Like I couldn’t already figure this out.

http://www.enduranceathleteplate.com/

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7-Step Detox Diet February 13, 2010

Posted by multisport man in Diet, Nutrition.
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It’s about that time of year.

This is when folks slowly start dropping off from their workout program, or cheating on their diet.

And for a lot of folks, weekend eating – particularly SuperBowl weekend eating – is to blame.

When some folks binge eat, they go looking for a “detox diet”, thinking that will reverse all their mistakes.

But I’m not here to recommend that…no way.

Instead, I have an amazing article – perhaps his best article ever – from fitness expert Craig Ballantyne about a simple 7-Step Detox Diet that you can easily follow everyday…

…so that you never need to do an extreme 7-day or 2-week cleanse.

Here’s Craig to tell it like it is:

I just got back from the SuperBowl and got a chance to sit in the front row right in the endzone. It was really cool, and I also got a chance to see “The Who” live in concert at half-time.

But, while I was there, I had a few extra “non-compliance” meals than normal, so it got me thinking about detox diets.

I have a pretty strong opinion about detoxing, and I put together a simple 7-step detox diet plan that you can easily follow so that you never have to do a 16-day detox ever.

You see, my biggest “beef” with the entire theory of “detoxing” is this…

It is simply NOT possible to EVER detox your body.

Why?

Because it’s such a vague statement.

What does “detox” mean?

How do you measure “detoxification”?

What do you even define as toxins?

And when do you officially become “detoxed”?

The answer is, “You don’t.”

It’s impossible.

After all, every single second of every day your body produces carbon dioxide, which is a toxin.

And if you have deep belly fat, research shows that this “visceral fat” is constantly releasing inflammatory toxins into your blood.

Every second. The more fat you have, the more toxic you are.

Plus, every breath you take includes pollutants.

And even the water that you drink may contain “toxins”.

So….what’s the real deal on detoxing?

Listen, while every “expert” is out there arguing about tiny little details and “gurus” are trying to sell you on detoxing so they can sell supplements, the TRUTH is that you really just need to know a few steps to avoid getting toxic in the first place.

In my opinion, the #1 factor in living a “low toxin life” is simply to keep as much garbage out of your body in the first place, rather than depending on a 3-day, 7-day or even 16-day detox to be healthy.

So what do I do to prevent “toxin build-up” in the first place?

Well, I live the Turbulence Training Lifestyle of course, including my “7 Step Detox Nutrition Plan”:

1) Start each day with a blender drink of berries, spinach or other greens, raw nuts (such as walnuts – rich in healthy fats), and other ingredients packed with antioxidants and healthy fats.

2) For lunch, have a large green salad with spinach, beans, broccoli, peppers, avocado, onions, etc.

3) Eat an organic apple a day. Certain fruits (i.e. apples, peaches, cherries, and strawberries) and vegetables have a higher exposure to pesticides, and you should choose organic when possible.

4) Eat RAW snacks only – of fruits, vegetables, and nuts. Try using this one simple rule and limit all of your between meal snacks to raw fruit, raw vegetables, and/or raw nuts and I promise you’ll drop the pounds because you’ll be full on a smaller number of calories.

5) Drink Green Tea (2-3 cups) and filtered water (3 liters) instead of beverages that contain calories or chemicals.

6) Limit animal protein intake to only 2 servings per day. On most days, I’ll one of the following: an “after workout” chocolate milk, organic eggs in the morning, or occasionally I’ll have high quality meat at dinner.

You don’t need to be a full vegetarian to live a longer life, but you should probably avoid eating meat 5 times per day, like people in Chicago.

(Hey Chicago, don’t get mad at me for that…it was a born-and-raised Chicago native who told me 5 servings of meat per day was the average Chicago meat consumption.)

7) Minimize or completely eliminate alcohol intake.

While research does show that for men, up to 2 drinks per day may help cardiovascular health (and for women, up to one drink per day), I’m not about to recommend you start drinking.

After all, if you go above those limits, you start to destroy your health…and you risk addiction. Alcohol killed my father, and I don’t want to see the same thing happen to you. Tread cautiously with the booze.

So that’s it. A simple 7-Step Detox Diet Plan.

By the way, it goes without saying that you should avoid:

– cigarettes
– trans-fats
– excessive amounts of sugar
– refined grains
– and 7-11 nacho cheese

Right?

Of course.

And you should be exercising to lose the belly fat…using proven methods, such as interval training – which is proven to beat long, slow cardio when it comes to burning dangerous belly fat.

Plus, you should be using Turbulence Training resistance supersets to burn more calories and sculpt your body.

If you’ve never used Turbulence Training, you can try it out today for less than the cost of a Superbowl hot dog.

Click here to get Turbulence Training for less than 5 bucks:

http://www.TurbulenceTraining.com [Want to know more? Here’s a Turbulence Training for Abs book review.]

Simply follow those 7 nutrition guidelines and use the short TT workouts to cut out as many toxins from your body – without detoxing.

Stay strong,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS – I also believe you should avoid toxic relationships…

…so you need to take a hard look at the people you surround yourself with in life.

Do you have the right work friends?
Are you in the right relationships?
Do you spend enough time with the right family members?

Or are they toxic too?

Remember – you need social support for success in life and in fat loss…so surround yourself with positive people, like the good folks on the TT Member’s forum.

If you need to dump the toxic folks and get positive social support, we’d love to see you on the forum and help you out.

You will get a free 3-month TT membership access to the forum when you try out Turbulence Training for only $4.95 today:

http://www.TurbulenceTraining.com [Want to know more? Here’s a Turbulence Training for Abs book review.]

Please click that link to get started losing fat & getting rid of the toxic baggage in your life.

Fish Oil to Aid Recovery and Soreness April 8, 2009

Posted by multisport man in Diet, Health, Sports Nutrition, Supplements.
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I had heard a number of reasons to take fish oil supplements or eat cold water fatty fish like Alaskan wild red salmon. And I do eat salmon sometimes. And on rare occasion I’ll get anchovies on my pizza.

But I never seriously considered fish oil until reading about how Omega-3 fatty acids are anti-inflammatory. I realized this after reading about Recoup90 at CoachLevi.com. This is a new, highly-concentrated Omega 3 pill.

It seems overpriced so I probably won’t buy it. But if fish oil can reduce inflammation and therefore speed my msucles’ recovery, I’m all over it. I might get a good brand like Carlson’s that’s not too expensive but still good quality.

Woo hoo, I’ll be able to workout every single day and not get sore!! Not really, but that would be cool.

How to Get into Strength Training and Weight Lifting February 6, 2009

Posted by multisport man in Diet, Exercise, fitness.
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If you specialize in running or cycling or even swimming and triathlons, you may not put a lot of effort into strength training. But if you want to be big and/or strong, strength training can’t be beat!

Being unskilled in such an area, I set out to learn, and boy did I learn! If you want to learn like I did, here is where to go:

Strong Lifts
Huge strength training resource. Has how-tos for just about every worthwhile exercise there is. Plus good nutrition info. Read every single page of the site and then check out the forums to discuss strength training.

The IF Life
The IF Life is actually about intermittent fasting but has useful and practical advice about muscle building as well. Gotta love the “no nonsense” approach.

Gym Junkies
Like StrongLifts, Gym Junkies focuses on good, solid training methods instead of sissy junk. Plus there are high-quality instructional videos.

Fitness Black book
Good training and diet tips. But it’s worth reading just for enjoyment due to the awesome/hilarious writing style.

I thought I might end up with a big list here, but that was unnecessary. While I’ve seen hundreds of fitness and weight loss blogs, these 4 give you all you need to get into some strength training.

Attack of the Phony Weight Loss Blogs! January 14, 2009

Posted by multisport man in Diet, Health, Weight Loss.
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I can’t say I didn’t see this coming… with diet fads like colon cleans and acai berry diet pills…

Thanks to John for posting about the onslaught of phony weight loss blogs.

The story is at WeightLossWeapons with the full list here.

Its a list of phony weight loss blogs that are sales pages in disguise. Avoid these sites!

There are 67 listed already, they all look like copycats. They just want your credit card number.

Let your food be your medicine, with a cookie diet! July 1, 2008

Posted by multisport man in Diet, Health, Nutrition, Weight Loss.
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Healthy eating should be everybody’s main goal especially in today’s world of instant and pre-processed foods. We are living in the world where the food arrives fast, portion sizes are increasing and the numbers on the bathroom scales are creeping up.

The benefits of healthy eating are insurmountable. Let your food be your medicine. Food is more powerful than any prescription weight loss pills, because the food that you eat can either make you thin or fat. What you will get is a better life, longevity, an ideal weight, and a perfect figure (plus you should cut seconds or even minutes off your times on the race course!)

The choices we make greatly affect our health. Making a few simple healthy and nutritious changes in our dietary choices can have a profound and positive impact on our health, well-being, energy levels and life span.

Usually the whole diet thing is easier said than done. But take a look at this one called Smart for Life, which is a medically supervised life-transforming weight loss program, with the goal to make you disciplined and sensible in your lifestyle. And to look and feel better than ever, but every diet program makes that claim 😉

But good news – you don’t have to starve yourself in pursuit of permanent weight loss. This cookie diet (yes, a cookie diet) based on smart food products is a medically supervised weight-loss offer and weight maintenance plan.

They promote a balanced lifestyle and champion simple healthy habits. With their meal-replacing smart cookie squares you don’t need to always worry about feeding cravings or feeling deprived. They are full of nutrients, amino acids, and fiber which suppress hunger while still supplying the body with the protein it needs. Smart cookies develop smarter eating habits by teaching patients to eat smaller meals more frequently during the day.

Seriously, smart cookies. I’m not one to promote any diet program, but anything with “smart cookies” will at least catch my attention!

Let’s Debate: Diets June 19, 2008

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What’s the latest book to be featured on all the morning talk shows? From what I’ve seen, it’s Eat This, Not That. What’s the topic of all conversations? Keeping your new year’s resolution to lose weight. What pills are we seeing everywhere now? Diet pills.

Are you seeing the trend? Everything these days is about diets and weight loss. I swear there is a new diet every single day! It works because if one diet doesn’t work, a person just moves on to the next one in the list of revolutionary weight loss diets. And the cycle continues as new diet ideas, books, and pills line store shelves and lure in buyers with claims of quick and easy weight loss.

It’s fine with me though. If everyone went by the standard “burn more calories than you consume,” I wouldn’t have anything good to write about! And there would be no use for a site I found called the Diet Debate website.

If you couldn’t have guessed, the site is about the debates surrounding popular diets. I’m game for a debate or two, though.

Let’s start with the Atkins diet. You know, the low-carb one. (Or the “not a good choice for endurance athletes” one. One Powerbar puts you over the daily limit for carbs!)

Supposedly Atkins “teaches your body to burn calories more efficiently and as a result is said to lessen fatigue, depression, and muscle pains.” Maybe, but if you’re not consuming carbs, will your body process carbs more efficiently?

Some downsides include loss of energy and lack of fiber. I think I’ll stick with my carbs.

This is fun! I’ll debate one more: Weight Watchers. This one is definitely popular – I see their ads all the time! I kind of like it, too, since the dieting part is based on limiting caloric intake. In other words, it does kind of follow the “burn more than you consume” strategy.

But there are certain problems – for instance, you can eat whatever you want. You might lose weight by only eating a slice of pie each day, but that doesn’t make you healthy. You’re much better off with a variety of whole grains, protein, and plenty of veggies (even if it all adds up to a few more calories.)

(If anyone wants me to discuss more diets, leave your comments below!) 🙂

Energy Bar That Tastes Like a Candy Bar? January 3, 2008

Posted by multisport man in Diet, Exercise, Health, Nutrition, Sports Nutrition, Supplements.
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I can’t report on these yet, but I was reading CoachLevi.com earlier today and there’s a test of Detour energy bars on there.

They supposedly taste like candy bars, so I’ll be looking for some!! 😀

Perhaps I can find more info in the various weight loss forums I visit.

Eat All You Want And Still Lose Weight! December 4, 2007

Posted by multisport man in Diet, Supplements, Weight Loss.
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While we’re talking about supplements, take a look at Akavar. I was drawn in by the “Eat All You Want And Still Lose Weight!” claim.

Here’s an explanation:

As Akävar™-20/50 restricts your caloric intake to below your normal daily caloric consumption, you literally pull excess fat from all over your body, including your waist, hips, thighs and buttocks (the body’s natural fat storage sites)… leaving your body thinner, trimmer and sexier than you ever thought possible.

They have some research to back it up too. It’s all on this Akavar page.

More thoughts on Diet Pills
All these diet pills and Rapid Weight Loss Pills sure sound amazing. But what weight loss commercial doesn’t make their product sound like an amazing solution? 🙂

Diet and exercise April 2, 2007

Posted by multisport man in Diet, Exercise.
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I can’t say this enough.

Those fad diets really suck!

Losing weight is simple math. Burn more calories than you consume.

The easiest way to do so? Diet and exercise!