Tuesday, February 28, 2017
Monday, February 27, 2017
Sunday, February 26, 2017
BLOG 101 THE FRENCH FRY
BLOG 101 THE FRENCH FRY
Oh those delightful golden strips of salty goodness. French
fries are the favorite side order…. no doubt. Fries may not be the best choice
on our fitness journey and they qualify as a “sometimes” food. So hey, let’s
take a look at where these potato yummies came from.
The general theory is that either the French or Belgians
invented the French fry, hence the name. However, the potato was first
introduced to Europe from the Spanish. The idea of frying potatoes came from
Belgium where they liked to fry fish. So essentially, the Spanish brought the
potatoes, but the Belgians introduced how to prepare them. (www.todayifoundout.com/index.php/2010/09the).
The popularity of the French fry is credited to a French
army medical office named, Antoine-Augstine Parmentier. During the Seven Years
War he was captured and given rations of potatoes. The French had only given
potatoes to pigs and farm animals because they were thought to carry diseases.
When he wasreleased he helped to convince Parliament that potatoes were in fact
“edible”. When he hosted dinner to high profile figures such as Benjamin
Franklin, Antione Lavoisier, King Louis XVI, and Queen Marie Antionette, he
served his French fry dish. (www.todayifoundout.com/index.php/2010/09the).
McDonalds is the dominant potato buyer in the U.S. As such,
“The company purchases about 3.4 billion pounds of potatoes in American each
year” (https://www.reference.com/food/many-french-fries-mcdonals-s-sell-f97b661d08).
This then leads to: “McDonalds sells about nine million pounds of French fries
across the globe daily” ((https://www.reference.com/food/many-french-fries-mcdonals-s-sell-f97b661d08).
So isn’t a potato a vegetable, which means French fries are
good for us?? Wrong. Jonathan Bonnet, MD from Duke University says, “They
involve frying, salting, and removing one of the healthiest parts of the
potato: the skin, where many of the nutrients are found” (https://time.com/3896-83/french-fries-potato/).
And then let’s face the facts: “A medium order of fries has 365 calories along
with 17 grams of fat, a full 26% of your daily value. Sodium clocks in at 246
mg, or 10% of the upper limit you should eat in a day” (https://time.com/3896-83/french-fries-potato/).
Sorry to rain on that healthy parade.
We certainly can opt for better side choices on our fitness
journeys. A fry here and there won’t hurt us, but remember those drive thru
days led to some folk’s current conditions. A momentary taste bud satisfaction,
takes much longer to leave the gut then we want. I’m not telling you to eat
broccoli every night haha, but you get my drift. And now we are more informed
about those darn good tasting stripes of yummy saltiness.
Saturday, February 25, 2017
Friday, February 24, 2017
Thursday, February 23, 2017
Wednesday, February 22, 2017
Tuesday, February 21, 2017
Monday, February 20, 2017
Sunday, February 19, 2017
BLOG 100 BODY FAT
BLOG 100 BODY FAT
Oh that extra layer, extra cushion, or extra roll we cringe
looking at in the mirror. Body fat is that extra storage dump that seems to
creep up on many of us. These fat cells called adipose tissue add up in the
body and suddenly there is an excess amount we don’t want. So let’s take a look
at this not so hot topic, as we continue to educate ourselves on our fitness
journeys.
Alright I’m going to get the science part out of the way…. “When
burned by the body, one gram of fat provides 9 calories so 400 grams of fat
contains about 3600 calories of stored energy. Now you know where the old axiom
of -3,500 calories to lose a pound of fat come from” (http://www.bodyrecomposition.com/fat-loss/waht-is-body-fat-html/).
Fat functions as energy storage in our bodies. These cells also insulate us and
protect our organs. Here are a few major functions of body fats (https://www.healthstatus.com/health_blog/body-fat-calculator-2/body-fat-how-do):
*Body fat help to maintain healthy skin and hair.
*To maintain the right body temperature, it is essential to
have adequate body fat.
* Body fats are necessary to ensure the smooth functioning
of cells.
*Body fats have a cushioning effect on organs and tissues.
*Body fats act as a shock absorbent for bones.
*The body will not be able to absorb many vital vitamins
like A, E, D and K unless they are able to combine with fats.
*Body fats are also believed to act as immunity boosters to
protect the body from ailments.
BUT the accumulation of too much fat can lead to difficulty
breathing, arthritis and heart disease.
There are 5 ways to measure body fat. At the studio we use
the bioelectric impedance in which you use a hand held device or step on a
scale with sensors. Technically speaking, “Bioelectric Impedance Analysis, or
BIA, determines the electrical impedance, or opposition to the flow of an
electric current through the body. Muscle has higher water content, and is
highly conductive, while fat has lower water content and is not highly
conductive. Based on the strength of the impedance along with the height and
weight metrics, the BIA scale will estimate fat-free body mass and body fat
percentage” (www.builtlean.com/2010/07/13/5-ways-to-measure-body-fat-percentage).
Skin fold calipers are another method. Your fat is literally
pinched and the caliper (tool) measures the thickness. After compiling the
measures between 7 – 12 sites on the body, the readings are compared to a chart
and body fat is determined based on age and gender. I like the calipers but
know they are uncomfortable and invasive for some folks.
Anthropometric measuring uses measuring tape for
circumference. This is actually used by the Navy, “The U.S. Navy method takes
waist, neck, and height circumference for men and hips, neck, and height for
women” ((www.builtlean.com/2010/07/13/5-ways-to-measure-body-fat-percentage).
Their standards can be found online and are adhered to for employment purposes.
Hydrostatic Wieghing is called the “Gold Standard”. This
underwater test works well, “Because bone and muscle are more dense than water,
a person with a larger percentage of body fat free mass will weigh more in the
water and have a lower percent of body fat. Conversely, a large amount of fat
mass will make the body lighter in water and have a higher percentage of body
fat” (www.builtlean.com/2010/07/13/5-ways-to-measure-body-fat-percentage).
I did this last weekend and will have the company come in April to the studio
for anyone interested. The person literally exhales all the air out of their
lunges, submerges into the water, and then the statistics are compiled. The
best of 3 readings was taken for me. I look forward to doing it again when I
understand the test better and won’t be so scared to blow out all my air haha.
Finally, the DEXA Scan (Dual Energy X-ray Absorptiometry)
uses 3 measures. It divides the body into total body mineral, fat-free soft
(lean) mean, and fat tissue mass. You can actually figure out how fat is
distributed in your body.
I don’t think anyone of us should get caught up or obsessive
with these readings though. If it is headed in the right direction of our goals,
than that is what counts. All the
variables and the environment on that particular day come into play. For
example, when I did the under-water test, I left thinking that I could have
done better. Heads games for sure. Those readings can be dangerous for the mind
depending on your self-awareness. We are on this journey together so let’s keep
on keeping on in the forward direction.
Saturday, February 18, 2017
Friday, February 17, 2017
Thursday, February 16, 2017
Wednesday, February 15, 2017
Tuesday, February 14, 2017
Monday, February 13, 2017
Sunday, February 12, 2017
BLOG 99 THE PERFECT PHYSIQUE
BLOG 99 THE PERFECT PHYSIQUE
Chiseled and sculpted to perfection… having the perfect
physique. Macho. Masculine. Hulk. Those are words used to describe the early
figures of bodybuilding. Men were going for a Greek God or extreme beast like
look. But the Physique category has opened up a new concept to the man’s shape.
I have seen them at my own shows, but these men who are typically fitness
models as well, have certainly earned my respect with their work ethic and day
to day grind to have the perfect physique.
I recently watched a Netflix reality type documentary
called, The Perfect Physique. Several
men were brought together to discuss their lifestyles as fitness models,
physique competitors and/or actors. And the biggest difference between these
physique driven men and bodybuilders, was that they didn’t have an
“off-season”. They don’t get to take a couple months off, bulk up, then lean
out for a show. No…. every day is a day that the phone could ring a photo shoot
opportunity could arise to grace the front of a magazine cover. It doesn’t
matter what you looked like last week, it’s today. Your agent calls and says
their guy isn’t’ going to work so get over there now. When opportunity strikes
you take it and that means there is no letting up, no cheat meal, no I’ll skip
the gym today.
These men want that V taper year around. Their body fat on a
daily basis remains around 5-7%. This is no easy task. The men spoke of their
lack of social lives, expenses associated with supplements and nutrition, and then
the gym schedule that comes with all this. And for those who have been on over
100 magazine covers and the exposure that comes with this…. say It is all worth
it. But like the sport of bodybuilding, there is little income associated.
Most of the men grew up scrawny or had a life circumstance
propel them into fitness. Being taunted and bullied was a common theme. The gym
became a safe haven and once positive attention starting coming, an addiction
formed to keep this look and transformation.
Everyone has a story on their fitness journey and this film
caught my attention. Muscles can be sexy and these men have created careers
from their looks. WHY we workout keeps us going. The WHY is that looming reason
we wake up, plan ahead, and prioritize. Having the perfect physique with a body
that aims to describe “perfection” is an ambitious goal for sure. But hey, most
ladies won’t deny a little eye candy never hurt our calorie count and most men
can admire the work ethic and iron these men lift.
Subscribe to:
Posts (Atom)