Surpising things your personal trainer would say about Carbs Fats Sugars

  • By P S
  • 23 Jul, 2012

Carbs. Fats. Sugars.

 

Terrible for your body, right? Is this not what health circles and the general public have been saying for the past two decades? Well to be perfectly honest, they’re right, in a sense. Although the very nutrient dense nature of some of these foods can pose health risks to an individual, there are a multitude of reasons that the body needs them (of course, in a controlled amount).

 

Moderation is the mechanic’s wrench, the blind man’s cane, or the proverbial fisherman’s hook.

 

Moderation is the means by which attain health goals yet enjoy the small things in life such as birthday cake, pizza with your friends, beers at cookouts, and on and on I could go….

 

Applied to foods such as carbs, fats, and sugars; you consume less calories while also reaping the benefits. Those benefits include:

 

Carbs- supplier of energy to the brain, energy for the day, and vital antioxidants if you’re getting the carbs in the form of fruits and vegetables.

 

Fats-energy supplier as well, protection of vital organs, role in metabolism augmentation, and present on every single cell in your body.

 

Sugars-once again, major energy supplier. Ideally should come in the form of fruits and vegetables. If consumed in this manner, one will avoid the processed junk food that is typically loaded with sugars.

 

Now one may say, “What are the healthiest options for getting these different nutrients?”

 

The answer is: LOOK IN GOD GIVEN FOODS. Find WHOLE foods produced by the earth (one ingredient) and not manufactured by man. And I know it’s hard to do this all the time, you don’t have to. Simply understanding the gold standard and pursuing it as often as possible will still put your body light years ahead of where your body currently is.

 

Examples:

 

Carbs: vegetables and fruits. Load them up. BLSLSD, or Breakfast, snack, lunch, snack, dinner. Find multiple times during the day to consumer your fruits and vegetables in order to get healthy carbs in the body.

 

Fats: almonds, walnuts, avocado, fish, red meat. These are great examples of ways to get an appropriate amount of fat. Keep in mind that although the fat is good for you, do not eat in excess because of how nutrient dense fat is. Remember that moderation thing?

 

Sugars: I don’t like beating dead horses typically, however, I typically enjoy reiterating big points. Get your sugars in the form of fruits primarily (not fruit juice). Consume your fruit, make your body have to work to break it down. Is that not why it exists in nature? I don’t see rivers and streams of fruit juice. Aim to consume by way of your teeth rather than drinking. A nice piece of fruit is going to spike that blood sugar and provide you immediate energy.

 

Carbs. Fats. Sugars.

 

Much like the kind, well-intentioned nephew living out of your sister’s basement hustling souvenirs (among other things) on the street, sometimes people and things are misunderstood.

 

Enlighten yourself and reveal worth. Schedule a nutrition counseling appointment with us to learn more about the specific nutritional needs of your body.

By Dawn Evans 16 Jun, 2017

Tyrosine, an important amino acid you may not know about

Like almost any nutrient, be it a vitamin, mineral, or botanical extract, amino acids are best introduced to the body via whole foods. In this way, they typically come packaged along with complementary and accessory nutrients that facilitate their absorption and fulfillment of their biochemical destinies. (It’s so nice of nature to do that for us, isn’t it?) But in just the same way that certain disease states, both acute and chronic, can increase the body’s need for particular vitamins and minerals above the levels someone would reasonably get from food alone, certain conditions may warrant supplemental amounts of amino acids.

There’s branched chain amino acids for potential skeletal muscle growth, tryptophan (and its metabolite, 5-HTP) for lifting a low mood or helping to promote sleep, and  glutamine  for gut health and tissue healing and repair after trauma.

What about tyrosine?

Like its aromatic amino acid brethren (phenylalanine and tryptophan), tyrosine is a building block for neurotransmitter synthesis. Unlike phenylalanine and tryptophan, however, it is not technically an essential amino acid, since it can be synthesized from phenylalanine. (For individuals with phenylketonuria [PKU], tyrosine  is  essential, as they lack the enzyme that facilitates this conversion.)

Tyrosine readily crosses the blood-brain barrier and is the starting point for producing L-DOPA, dopamine, epinephrine, and norepinephrine. It is also the building block for thyroxine (a.k.a. T4, or thyroid hormone), but inadequate tyrosine is usually not the limiting factor in thyroxine synthesis. Individuals with suboptimal thyroid function might benefit from supplemental tyrosine, but likely only if hypothyroid symptoms are due primarily to insufficient tyrosine availability. Owing to its role in neurotransmitter and catecholamine synthesis, it has shown benefit for alleviating depression, acute stress, narcolepsy, and cocaine addiction. (With regard to cocaine addiction, tyrosine and tryptophan may be an effective combination, with these amino acids blunting the cocaine “high,” and reducing the depression that may result from drug withdrawal.)

Tyrosine competes with other large, neutral amino acids (phenylalanine, tryptophan, leucine, isoleucine, valine, and methionine) for transport across the blood-brain barrier, so for optimal efficacy supplemental tyrosine is best taken on an empty stomach, or perhaps with a carbohydrate-containing meal or snack that is low in protein. Taking vitamin B6 along with it may facilitate the conversion of tyrosine to dopamine, as the vitamin is a cofactor for the aromatic amino acid decarboxylase enzyme that catalyzes the reaction.

The Brain and Mood Link

Considering tyrosine’s role as a precursor to dopamine and thyroid hormone, it would seem that tyrosine supplementation would be a slam dunk for improving depression. Yet,  results are mixed . Randomized, double-blind, placebo-controlled studies have  failed to show efficacy for tyrosine with regard to depression ; nevertheless, anecdotal evidence indicates there may be a role, so it’s possible it depends on an individual patient’s presentation. Depression is multifactorial, so there may be cases where supplemental tyrosine will help alleviate symptoms, and others where the issue is unrelated to inadequate levels.

On the other hand, tyrosine may be helpful for supporting cognitive function in acutely stressful situations.  A  review looking at the effects of tyrosine on behavior and cognition  found that “tyrosine loading acutely counteracts decrements in working memory and information processing that are induced by demanding situational conditions such as extreme weather or cognitive load.” Most likely this is due to the influence of tyrosine on restoring healthy brain catecholamine levels. Other researchers had similar findings—that it does enhance cognitive performance, particularly in short-term stressful and cognitively demanding situations.  One study’s authors caveated this  by saying that it “is an effective enhancer of cognition, but only when neurotransmitter function is intact and DA [dopamine] and/or NE [norepinephrine] is temporarily depleted.”

Final Words

Fortunately, it is an inexpensive compound to supplement with, so patients may be inclined to give it a try if their health care professionals suspect some of the symptoms they present with may be related to suboptimal tyrosine and/or reduced levels of hormones and neurotransmitters that come from tyrosine.

Note that tyrosine should not be supplemented in pregnant or lactating women, nor in individuals taking MAOIs for depression. Individuals with Parkinson’s disease may benefit from supplemental tyrosine, for the production of dopamine, but it should not be taken at the same time as levodopa, due to possible reduction in the drug’s efficacy.

By Dawn Evans 13 Jun, 2017
When your grip strength  improves, less neural drive is needed for the forearm and hand  muscles to perform other exercises. That is why many trainees report breaking training plateaus ranging from dead lifts to curls. Charles Poliquin discusses how you can instantly increase your strength grip through Posturology.
By Dawn Evans 13 Jun, 2017
Correcting posture can have a huge impact on sports performance and injury prevention. Here is a short video of a chin up preformed by   Allan McVaughn   of the men’s Basketball Team, before and after postural correction.
By Dawn Evans 13 Jun, 2017

Weight lifting is important to begin to building muscle mass and size, however it isn’t the only key element of shoulder training.

Posture is essential if you want to be injury free and want to start adding serious size to your shoulders.

Visual feedback and equal weight distribution are important to ensure that your muscles contract accurately.


By Dawn Evans 09 Jun, 2017

New study demonstrates omega-3 fatty acids increase blood flow to regions of the brain associated with cognition

According to a new study published last Thursday in the Journal of Alzheimer’s Disease, by using neuroimaging, researchers were able to demonstrate increased blood flow in regions of the brain associated with memory and learning in individuals with higher omega-3 levels.

Alzheimer’s disease and related disorders (ADRD) are a group of conditions that cause mild cognitive impairment (MCI) or dementia. These conditions affect one’s ability to function socially, personally, and professionally. It’s important to recognize that   Alzheimer’s disease begins long before symptoms start , just like many other conditions. There is evidence that simple prevention strategies can reduce the risk of ADRD by as much as 50%.

This new study included 166 individuals from a psychiatric clinic in which Omega-3 Index results were available. These patients were categorized into two groups: higher EPA and DHA concentrations (>50th percentile) and lower concentrations (<50th percentile). Quantitative brain single photon emission computed tomography (SPECT) was performed on 128 regions of their brains and each individual completed computerized testing of their neurocognitive status.

SPECT can measure blood perfusion in the brain. In addition, performing various mentally stimulating cognitive tasks will show increased blood flow to specific brain regions. (Previous research has demonstrated that mentally stimulating activities reduce the risk of new-onset mild cognitive impairment even when performed later in life.) As a result, researchers identified significant relationships between the Omega-3 Index and regional perfusion on brain SPECT in areas that are involved with memory and neurocognitive testing.

This study demonstrated the positive relationships between omega-3 EPA and DHA status, brain perfusion, and cognition. This is significant because it shows a correlation between lower omega-3 fatty acid levels and reduced brain blood flow to regions important for learning, memory, depression and dementia.

By Michael Jurgelewicz, DC, DACBN, DCBCN, CNS

See Strength Sensei for more information.

By Dawn Evans 08 Jun, 2017
One of the muscles responsible for adduction upwards rotation and elevation of the scapula is the upper trapezius. The upper is innervated by the XI cranial nerve and shares a direct relationship with the eye muscles (III, IV and VI cranial nerve) located in the brainstem. Optimal eye tracking is essential and should be considered when looking at shoulder movement and to avoid possible injuries. A very easy exercise to perform prior to a shoulder workout is an eye workout.
By Dawn Evans 08 Jun, 2017

Fix Your Knee Pain in 2 Easy Steps

Tip Number 1 – Fix Your Feet Fix Your Knee

The movement of the knee joint is influenced by the movement of the ankle joint. To make sure you have proper biomechanics of your knee, you should first ensure that your foot has optimal movement. Start by testing your shoes. Position your foot on top of your shoe. You’ll want to make sure that the width and length of the shoe is big enough to accommodate the size of your foot and toes. If your toes are sticking out, then the shoe is too small. Change shoes.

By Dawn Evans 07 Jun, 2017

Fix Your Low Back Pain (Two Tips)

When talking about lower back pain, we’re not inclined to think that the clenching of our teeth could have a negative repercussion. Our jaws (maxillary and mandible) is linked to our anterior and posterior muscular chains. As such, it would be impossible to display an outburst of strength without having our jawbones in contact.

Tip Number 1 – Red Dots
Use six red dots that you will alternate every six weeks. Position them in different areas of your house and working area at the level of your eyes. The red dots are meant to be used as a visual cue, so that when you see the dot, you become aware that your teeth are in contact. Immediately stop and move on to tip number two.

By Dawn Evans 18 May, 2017

Is magnesium deficiency halting your gains?

To be valid, every hormone or mineral evaluation must be tested in the right compartment. Even if it is commonly prescribed, the serum magnesium test is a poor indicator of magnesium levels as serum magnesium represents only 1% of the body’s stores . Low serum magnesium indicates severe deficiency.

Red blood cell magnesium is the way to go. The optimal range is 6.8-7.2 mg/dL .

Most people hover around 2 mg/dL. Magnesium deficiency is a concern for 50-80% of the population depending on the source.

Continue reading on here...

By Dawn Evans 12 May, 2017

Here’s what you need to know…

1. Bad posture increases muscle strain and tension, as muscles that are not aligned are forced to work harder to fight gravity.

2. Bad posture increases risk of back pain, nerve impingement and slipped disks, because the spine does not have the right curves and balance. While training, this imbalance of curves could lead to injury.

3. Bad posture increases the wear and tear of all joints because they are not moving in the way they are designed to and because the muscles stabilizing the joints do not receive the correct activation from the brain. This breaks down the cartilage and weakens ligaments leading to increased risk of injury such as ligament tears and muscle pulls.

4. Bad posture (and the above mentioned factors) can increase the production of stress hormones and inflammation in your body. This can lead to lowered immune system function, decreased sleep quality, digestion and energy levels.  

The Brain Muscle Connection

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