Hey, It’s All About the Calories, Right? Not! | Poliquin Lifestyle Article Re-Post

Wednesday, August 14th, 2013
Food is Fuel! Dave Reddy

What are you putting in your tank?

‘Course that ignores all the other things that sugar does besides provide (empty) calories: like raise blood sugar, depress the immune system, rob the body of calcium and use up mineral stores. But that’s another story.

This quote (from the article linked to below) is referring to the idea that all you need to do is “burn” more calories than you eat to lose weight. If only it was that simple. trainers and weight loss coaches would have degrees in Mathematics instead of Anatomy & Physiology.

I stumbled upon this enlightening (and pretty short and sweet) article reiterating the problem with counting calories, both when eating and “burning” calories in your attempts to lose or manage your weight.

Frankly, as with too many things in the fitness “industry”, you are being sold bad science … or at least outdated, short sided, incomplete science at best.

Check out the link below for more. In the meantime, remember, when it comes to your food, focus on these four things: (more…)

Best Breakfast for Health, Weight Loss and Athleticism? A Few Awesome Options for You

Monday, February 4th, 2013

A few organic eggsWeight loss is not simply about calories in and calories out. Otherwise we would have mathematicians telling us what to eat instead of nutritionists. Our physiology is simply not that simple.

Today let’s talk about breakfast. Beginning your day with these two keys for more energy and successful weight management:

  1. balance your blood sugar (hormones)
  2. fuel your body with a nutrient-dense breakfast that will get you through a great workout and/or a productive day at the office.

It’s All About Your Hormones

Building health, managing your weight and training like an athlete is about understanding and balancing (maybe optimizing is a better word) several hormonal systems in your body. Hormones are barely understood by most people, though we all know they are crazy important. How many times have you accused someone of being “hormonal?” Diabetes is a hormonal issue. What helped Barry Bonds hit home-runs? That’s right, hormones.  Are you feeling stressed about life right now? Stress hormones basically cause your body to store fat and waste muscle. Do you know how a healthy person knows that they are full after eating a meal? A signal to the brain from a hormone.

In an attempt to simplify, here are three categories with a few common hormones you may recognize: (more…)

Circuit Training, Fat Loss and Meal Timing – REDDY TO LIVE Recap

Thursday, December 6th, 2012

“Dave what would you define as a light dinner?”

Protein Packed Breakfast Perfect for Weight Loss, Energy and Muscle Gains - Dave ReddyWell, let me ask you in return … what would YOU define as a “light dinner”?

Oh I don’t know … vegetable soup with beef and lots of veggies, maybe with some noodles and/or dumplings on the side, because my kids love my dumplings, along with some corn bread and maybe some watermelon or other fruit. I guess that would be a typical dinner for us. Not sure if that is light, so I thought I would ask …

And this is where we began our night, with an awesome question that deserves an awesome discussion, and that is what followed.

So the debate rages on … are carbs to blame? Are fats to blame? Is it the breads? The sugars? The beef? And so our discussion went last night Dec. 5th.

So to keep it simple, here is a recap of our discussion. You can also check out my video recap and printable PDF below:

  • Outsmarting the Female Fat Cell – Debra Water House – recommended book of the evening
  • Lipogenic vs Lipolytic Enzymes – Debra Waterhouse points out in her book, women are born with more “lypogenic” or fat-storing enzymes than men, and when they go on a calorie restricted diet, these enzymes actually increase in number! Whoah! I know, right? So DO NOT DIET! Instead …
  • Meal Planning & Timing – eat a big breakfast that is protein dominant (picture to the right), eat a balanced lunch and a light, smaller dinner.
  • Do not eat within 3 hours before your bed time.
  • My protein packed breakfast this morning (pictured) – 3 scrambled eggs, turkey bacon, hash browns and a few raspberries. (This was our family breakfast)
  • *Note the ratio of protein and fat to carbs. I ate this at 6:45 am and will ate again (a balanced lunch) around 10:30 or 11:00 am. I plan to train at 2 pm today, 3 hours after my lunch, which gives my body time to digest the food so that all of my energy can go into my workout.
  • “Light Dinner” question answered – so the short answer to the question above about what is a light dinner is individual to each of you. In this particular case, I asked, “what is your favorite side of the noodles, dumplings, corn bread or watermelon?” Choose one of those and have only that with your soup. Or, eat just the soup at 5:30 pm, and then enjoy the watermelon or whatever your favorite thing is an hour later so that it is about 3 hours before bed time. Consider the ratio of carbs to fat to protein … simply eliminating a few sides from our dinners could mean hundreds of calories and several pounds lost a month.
  • Circuit Training for Fat Loss – we covered this as well, basically stating that to set up 3-5 exercises to do in a row, working at about 70-80% intensity (7 out of 10 in other words) straight through one circuit, and then resting for 60-90 seconds and repeating 3-6 times is one of the most efficient, effective routines you can do to optimally burn calories and kick your resting metabolism into overdrive for the next 24-48 hours!
  • Check out some other posts or videos on my YouTube channel for examples for these circuits to do at home or the gym, or email me at dave@davereddy.com and ask about this.

Here is my video recap that also breaks down a few of these ideas:

Dec 5th, 2012 Printable PDF Hand Out (Opens up in new window)

Please comment below and tell me what you think … check in next week for my next REDDY TO LIVE Group Workout & Coaching Program Recap. Thanks!!

The Essence of An Egg: Joel Salatin – TED Talk (2009 Video) About Food Quality & Local Farming

Saturday, August 25th, 2012

A few organic eggs“If we devote ourselves to sacredness in our vocations, the world will rise to meet us.”

An interesting talk by an impressively normal guy in Virginia who raises livestock with natural, God-intended methods. He is an author and lecturer on the topic and shares several ideas for “healing our land and food” in order to revitalize our nation’s health. He is a political Libertarian, for the most part and for what it is worth, who believes it is up to each of us, individually to make educated decisions about our food to change the food industry for the better in our country. I thought this was a nice place to begin considering learning more about food and food quality.

The talk is about 18 minutes long … please check it out and tell me what you think.

Links to a few of his books are below the video.

A Few Books by Joel Salatin:

Folks, This Ain’t Normal: A Farmer’s Advice for Happier Hens, Healthier People, and a Better World

You Can Farm: The Entrepreneur’s Guide to Start & Succeed in a Farming Enterprise

Tilling the Soil: Cultivating an Entrepreneurial Vision in Your Family

More Evidence for Increased Fat Intake? (Blog Repost)

Tuesday, May 15th, 2012

This is a repost from Mike Boyle’s blog (link at the bottom), though here is the article:

http://www.ausfoodnews.com.au/2012/05/15/saturated-fats-may-not-be-all-bad-latest-diabetes-research-findings.html?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+AustralianFoodNews+%28Australian+Food+News%29

And a comment below this post hits the nail on the head:

The exercise more/eat less mentality combined with the low fat/high carb diet has been an epic failure. We need more influential strength coaches like yourself preaching this message! Keep it up Mike!

http://strengthcoachblog.com/2012/05/15/more-evidence-for-increased-fat-intake/

Time to Eat More Fat? (Interesting new article.)

Tuesday, May 15th, 2012

“Just eat real food” seems to be the theme of reoccurring conversations I am having with people every day … and that includes fat – chicken thighs, egg yolks, 2% if not whole milk if you do OK with dairy, etc.

Check out this article for more:

http://www.dailymail.co.uk/health/article-2143477/Bring-butter–cheese-red-meat-milk-How-low-fat-obsession-harm-health-says-nutritionist.html?ITO=1490

Is it time to increase your fat intake? Does eating fat make you fat? This article looks into these ideas and more.

Cannibalistic Vegetables Encouraging Veggie Consumption? Why Not? (Short Video)

Monday, March 26th, 2012

Not sure it encourages eating more veggies, but you’ll get a chuckle out of it anyway …

The Vegetable Song is a short music video created by Si Bennett featuring anthropomorphic singing veggies that encourage the eating of vegetables.

(Greek) Yogurt Taste Test … And The Winners Are …

Tuesday, July 5th, 2011
Greek yogurt taste test at Dave Reddy's house.

Greek yogurt, berries, and a little protein make for an awesome breakfast or post-workout meal.

First Things First.

Before I go and get all Greek-like on ya, for many of you, eating plain yogurt in the first place is a great place to start, so keep it up! More times than not, when someone comes to us for weight  loss, this is often one of the first dietary changes we make, usually shifting from a cold cereal or starch-dominated breakfast (toast, bagel, English muffin, etc.) So as always, listen to your body, mind your post-meal energy levels, and if you tolerate dairy well (not all of us do, and that is OK), then yogurt is a great choice for:

  • digestive health – providing “good bacteria” (or probiotics) that assist in healthy digestion in your stomach and intestines
  • muscle building (a very metabolic process, meaning more calories burned) and recovery – from the 8-20+ grams of protein you get from the milk
  • a variety of nutrients – calcium, potassium, and a couple of Vitamin B’s to boot.

So (Greek) yogurt with berries is a much better breakfast for example than most cold cereals considering 3 of our primary critieria for “grading” a meal, if you will:

  1. does it satisfy my hunger (not make me full and bloated, but simply satisfy my physical hunger)?
  2. is it nutrient-dense, as opposed to being more calorie-dense than full of nutrients (as many cold cereals are (sorry Total marketing department)?
  3. does it supply me clean energy while keeping my blood sugar in check (meaning, does it NOT spike my insulin levels)?

If you haven’t been eating it, maybe try putting your cereal in yogurt instead of a bowl of milk for the added benefits listed above, particularly the probiotics.

Go Greek

So for those of you who want to “upgrade” your yogurt options, are considering ways to eat a bit more natural or limit your corn sugars, go for the options listed as such below.

I have two winners, all things considered, that is: palatability, price, considering what the kiddo’s will eat, and convenience; along with the amount of protein versus sugar. So here are my scientifically valid results: (more…)

Chicken … Again … Really?

Tuesday, June 21st, 2011

One Fit ChickenYesterday, someone told me that a “weight loss guru” in St. Louis basically “instructs” his clients to pretty much just eat chicken and broccoli, “for like the rest of your life I think.” Now I’m not sure where my Father’s Day biscuits and gravy fit into the plan, though I do believe he recommends a cheat meal (and that is for another day.)

For now though, I just thought I’d throw up a quick post to comment on chicken. Gotta love chicken, right? And speaking of them “guru’s”, if you have ever journeyed into a weight loss program, you have heard about how “lean, healthy, and protein-packed” chicken is, and therefore you have come across more than one chicken recipe. Well, for starters, this is not another recycled fitness magazine “37 Ways to Grill Chicken this Summer to Fit Into Your Two Piece” article. You can find those elsewhere. 

(more…)

Would you eat Frankenfood?

Thursday, April 28th, 2011

The following is a blog post from Dr. Chris Mohr, www.mohrresults.com

Would You Eat Genetically Modified Salmon?

Knowing where you food comes from is important.  We’ve talked about it before — shop at farmer’s markets and buy local when possible.  Of course  that’s not always possible, particularly as we start getting into the winter months or with certain foods like fish … unless you’re on a coast or living on an island somewhere. (more…)