“What’s the difference between eating an entire container of ice cream in one sitting and eating an entire container of ice cream over the span of a week? Isn’t it all going to end up in the same place anyway?”—
I get a lot of fitness/nutrition questions that I am going to start posting here with responses. Here is a recent one that I’ve gotten asked multiple times in different ways, so hopefully responding here will help some of you, if you happen to have a similar question.
First off, that’s a great question. There IS a difference between binge eating (eating an entire container of ice cream by oneself) and having small portions, even if you do happen to finish off that container by yourself by the end of the week.
One of the problems with binge eating (eating/drinking too much within a short period of time), is that the body is being overloaded with a massive amount of calories all at once. The more calories that you put into your body in a day, the harder and less likely it is going to be that you will actually burn those calories off.
The reason this is a problem is because those calories will then be allowed ample time to accumulate, making them more likely to be converted to fat. For the most part, when you consume calories, they are stored in the liver as an energy source for up to 36-48hrs (the amount of time can very big time depending on the individual/activity level, etc). For someone who is very active or blessed with a fast metabolism, they might actually deplete those energy stores. For the person who is not as active or leads a sedentary life, the liver will then expel those calories (since they are not being used for energy), and they will be stored as fat throughout the body.
For someone who does not binge eat, but sticks to portion sizes - Since the calorie intake is much lower, they are much more likely to burn it off during the amount of time that the body is allowing it to be drawn upon for energy - before the calories are kicked out of the liver and stored as fat. Timing is very important when it comes to nutrition and energy balance.
Once stored as fat, those calories can still be burned off of course - but it is much more difficult to do so. In many cases, a person has to train their bodies in order to burn fat.
I hope this helps. I’m always here/will do my best to answer any questions you all might have. Thanks for submitting and showing concern about eating habits.
I wanted to take a minute to post for Meatless Monday, but I also wanted to do a quick spotlight on one of the most inspiring and uplifting individuals I’ve met in a long time; Dave Dahl. I normally don’t push products on this blog, but this is different. I had the pleasure of meeting Dave just last week after a co-worker of mine turned me on to what she referred to as, “some really good bread”. I was able to try the bread on my lunch break and she was absolutely right about it being “really good,” it made a ridiculous peanut butter and jelly sandwich ;-) - but there was something more to the bread that captivated me. There was a story of a man’s journey of how he changed his life, printed right there on the package! I thought this was really bizarre and overly personal and I honestly just couldn’t stop thinking about it.
On my way home I decided to actually stop at the store and pick up a loaf of that bread. I walked into the store, located the bread, placed it in my cart and turned the corner to go to the register and to my surprise - ran smack dab into the man himself (he happened to be there doing a demo). In the most un-graceful way possible, I shouted “OH whoa! Hey, you’re the dude!” *while holding my loaf of bread in front of his face*. He laughed very warmheartedly, said yes while nodding to affirm, then extended his hand to me and asked me my name.
Dave invited me over to his demo stand where I helped him demo his bread and we chatted for quite some time about his journey, 15 years of prison, family, health and nutrition. I told Dave that I would keep up with him and that it was a pleasure to have met him. After wishing him a blessed & fulfilled life he wished me the same and packed a bag of goodies for me before I left that included a “Dave’s Killer Bread” t-shirt and some coloring books for my nieces and nephews. I left the store that evening overwhelmingly inspired/moved by Dave’s story and his pursuit to now change other people’s lives by way of something that he loves doing. He is on a mission to help people reclaim their lives and make a difference. Hopefully you all will catch him while he’s on the road. To hear about his journey please check out the video link above! And if you spot a loaf of bread at a supermarket near you, put it in your cart :)
"Sports nutrition" applies to the elite athlete and the active person equally. A solid sports nutrition plan can support your training and improve your performance, all while promoting health and wellness. Eating right allows your body to adapt to training, helps you recover after exercise and attain peak performance. A sports dietitian can assist you in developing personalized eating plans to meet the needs of your sport.
Physical Fitness and Your Body: Your body adapts to frequent and consistent exercise. Long-term physical activity improves overall fitness, including: • Cardiovascular health (blood flow, blood pressure and oxygen delivery) • Respiratory function • Hormones • Immune response • Muscles and bones • Metabolism (how we use food for fuel). The body changes as physical fitness improves. For example, the amount of oxygen you are able to take in and deliver to working muscles (called cardiorespiratory endurance) may increase. You may gain greater muscle and bone strength, in addition to flexibility. Your body weight may change, as well as the amount of muscle, bone and fat you carry. All of these adjustments help to better your performance. Eat Right, Reap the Benefits Your body needs carbohydrates, protein, fat, vitamins, minerals and fluid to fuel it for exercise. Even if you’re not in a sport that has a finish line, eating right means you are able to delay fatigue; it can allow you to push harder and recover faster. It can give you the edge you need to set a personal record. Without the proper calories, nutrients and fluid, your efforts could be unsuccessful. Eating right will: • Help you train longer and at a higher intensity • Delay the onset of fatigue • Promote recovery • Help your body adapt to workouts • Improve body composition and strength • Enhance concentration • Help maintain healthy immune function • Reduce the chance of injury • Reduce the risk of heat cramps and stomach aches. Get the most out of your workouts. Whether you are a pro athlete, fun run enthusiast or someone who works out at the gym most days of the week what you eat matters. Eat right for optimal performance.
Hello! I thought I’d compile a list of marathons happening here in the Bay area over the next few months. Some of these have walking entries (the Kaiser half/5k is one of them). I will be running in the Kaiser event February 5th and the US Half on April 8th. I encourage everyone to get out and take part in one of these! I really can’t express to you how good it feels to run for a cause and take part in these events. If you need help preparing - I’d love to help out where I can. There are also tons of training schedules and resources online. Hope to see some of you out there! :)
According to a new study in Applied Congnitive Psychology, people are most likely to favor items in the middle of a row, so that’s the best place for healthy staples such as fruit, veggies, and low-fat dairy.
If you have an emergency stash of chips or candy, make sure it’s well off…
You can build muscle at a calorie deficit, but not when you’re in starvation mode. Being at a deficit is fine if you’re in weight loss mode, as long as your body is getting adequate nutrition to sustain your activity level (and plenty of protein to rebuild your muscle). Creating too large of a deficit can be troublesome - it signals your body to store fat for energy instead of using it. This happens when we over-restrict or under-consume. All the body knows is that it’s not getting enough, and doesn’t know if and when it’ll get adequate amounts of energy. It slows down other body processes to compensate, and signals hormones to hold on to fat. Muscle, however, is expendable. If it needs to choose between using life sustaining fat, and muscle for energy, muscle wins.
If you notice a drop in performance (suddenly you can’t keep up, can’t lift heavy, or should be improving but are not), a decrease in overall energy, an ammonia smell after a tough workout or are staying sore longer than usual, it may be a sign you’re not eating enough to support your muscle growth. As we get closer to our weight goals, the calorie deficit should be smaller (meaning you can boost your calories a bit to keep your metabolism up, but keep them clean) and more emphasis should be put on food quality, and strength training. Too much cardio when we’re already eating at a deficit can burn away muscle you’re trying to build: muscle that’s the difference for overall fat loss. Eat clean, drink loads of water, but pay attention to signs that you may need to boost your calories.
Too much cardio without proper nutrition can burn away muscle. If your focus is building muscle and changing your body composition, your focus should be strength training and intervals - not cardio. It’s not all about exercise. For muscle growth you need to eat enough in general, and focus heavily on the protein.
Insanity: doing the same thing over and over again and expecting different results. - Albert Einstein
A plateau means…
That it is humanly possible for you to lose additional weight but you are not. (your body does not keep losing weight indefinitely).
That you’re doing everything right “i.e. diet & exercise in adequate amounts.
That you were losing weight with what you were doing, but have stopped.
That you haven’t noticed any difference in 2 weeks or more.
When it comes to plateaus, there really are only a few ways to bust them. But they involve making changes to what you are currently doing. You cannot keep doing the same thing, expecting different results. A plateau is your body’s way of letting you know that it NEEDS to stay where it is based on what you are doing NOW. In most cases, it just needs a little TLC from you in order to get back on track.
Our bodies talk to us, and plateaus are feedback.
Reasons why you might be ‘stuck’.
1. A plateau can occur when your body has reached starvation mode (or rather thinks it has). When we over restrict and exercise, the body goes into ‘shutdown’ to save itself from us. Fat is necessary for survival: it won’t give it up easily if it feels like there’s a need to keep it for later. It will slow down other processes to compensate for the deficit you’re making if that deficit is too large.
Solution: boost your calories for a few days (up to a week), and take an extra day off (or two). You need to reassure your body that things are okay, before it’ll be willing to work efficiently again. Boosting your calories can bring your metabolism back up again. No need to go crazy, but anywhere from 300-600 extra calories a day is sufficient. Re-examine whether or not your restricted calorie diet is enough for your body, and raise your calorie limit permanently if that’s what your body needs.