Food Lie #1 : Fibre

Food Lie #1: You’ve Been Lied To About The Fibre

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It’s pretty common knowledge in the health and fitness industry that you should always choose to eat fibrous starchy carbs instead of pure white starches if you’re goal is to lose belly fat.

The most popular example is replacing white rice with brown rice because brown rice has more fibre. The main difference between white and brown rice is the processing and nutritional content. Only one layer (the outermost) is removed when producing brown rice.

When white rice is produced, everything is removed leaving only the “starchy” component. This means pretty much all of the key vitamins and minerals in white rice are lost including the fibre.

Now you can see why we’ve been told to use brown rice instead of white rice. If you’re trying to eat healthy balanced meals and keep blood sugar stable throughout the day, and you’re an exerciser, this is a great choice.

But each cup of brown rice contains only 3.5 grams of fibre for every 45 grams of complex carbohydrates. This means you would have to eat FIVE cups of brown rice (225 grams of extra carbs) just to get HALF of your daily fibre intake. Not to mention it would add nearly an extra thousand calories per day to your daily calorie intake.

Now you can see why trying to get more fibre from starches is really a waste of time and could make you fatter if you’re not careful.

The small amount of fibre you get is a nice bonus side effect, but it’s NOT what healthy starch intake is for. It’s another food lie. You should easily be able to get all the adequate fibre you need on a daily basis from moderate amounts of whole fruits and heaps of cruciferous and other vegetables you include in your meals.

Remember to always consume starches based on your metabolic needs, NOT because they have more fibre. Save your starchy carbs to fuel your daily activities, recover faster from exercise, and keep your metabolic rate at healthy levels.

And make sure you always combine them with a complete protein and veggies whenever possible. This will prevent unhealthy blood sugar spikes and help keep your body in a fat burning state.

And believe it or not, many times the pure glucose based starch found in white rice is BETTER for your hormones and metabolic health than brown rice. You just have to make sure you’re consuming all-natural white starches the RIGHT way.

Eat Clean. Train Smart. Get Results

Jax

To Juice OR Smoothie?

GREEN APPLE DETOX JUICE ( actually a Smoothie so you get ALL Nutrients)
MAKES 2 SERVINGS

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I can hardly have a conversation without someone asking if I’ve tried a juice diet or fast or detox,

The problem is many of these fads are really just a way to cut calories, you lose weight – mostly water and muscle – and then when you eat normally the weight – and it will be body fat – piles back on again!

I often use a fruit and veg detox to help overcome cravings for sugar, caffeine or carbs, and to offer a high nutrition alternative to processed and packaged foods.

My Smart Training system includes a pre- exercise stage using a 7 day Detox which is followed by a mix of home and small group exercise and nutrition counselling sessions.

The most important thing is that you find a way to live everyday, making the right healthy choices for you, enough exercise to maintain your body with a healthy body fat % while avoiding fatigue, stress and illness or injury.

Using fasting, juicing or cutting calories to lose weight doesn’t work long term. Just like weight watchers and Other slimming clubs have a pitifully 5% success rate. That means this idea of eating less and moving more will work for a few months and then your metabolism will win out If you’re not careful your body will react by storing more fat every time you fast.

Find a clean eating routine that will work everyday, every week, every year. Your systems will relax, you’ll drop body fat, have more energy and never have to diet again..

Try this delicious energy boosting smoothie…..

Green Apple Smoothie
Ingredients:

2 Cup Water
2 Green Apples
3 slices Pineapple
1 Cucumber, sliced
1 lemon, peel removed
½ Cup Fresh Parsley
1 inch cube Fresh Ginger

Directions:

Process all ingredients in a blender and enjoy!

Nutritional Facts:
(Per serving)

Calories: 195
Fat: 0 g
Carbohydrates: 47 g
Fibre: 8 g
Sugar: 28 g
Protein: 2 g

Enjoy.
Eat clean. Train hard. Feel great!

2 The Dark Side of DOMS!

2. The Darker Side Of Muscle Soreness

Yes, sore muscles can feel good. In more ways than one. It’s sensory validation of a hard-fought workout.

A pat on the back, if you will.

But do you want to be sore all of the time? I know I don’t !!

Muscle soreness has been shown to be associated with decreased strength, power, range of motion and neuromuscular function.

Ultimately, that constant soreness will have a negative effect on your performance.

If you’re not careful, and push yourself too far too fast, or for too long, you can cross the threshold of Rhabdomyolosis.

If you follow the Crossfit debates, may be familiar with the term.

Rhabdomyolosis occurs when you’ve damaged the muscle tissue to such an extent that it breaks down completely.
Not a good thing.

However, that’s the extreme end of things. And ground only walked by an irresponsible coach and uninformed trainee. Since you’re reading my blog, you don’t fall into either of these camps.
So no worries.

More next time….

1. Why Are Your Muscles Sore?

1. Why Your Muscles Are Sore After A Workout

Muscle soreness occurs when you do something different.

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And by different, I mean anything outside your norm.

That could be ANYTHING.

1. Performing an exercise you’re not used to.
2. Performing an exercise you’re used to, but at a depth and speed you’re not — slower or faster for example.
3.Performing for a duration you’re not used to — more continuous time, less rest, etc.
4.Performing a volume you’re not used to — more weight, more reps, etc.
5.Performing an exercise with more restrictions — improving or degrading your alignment, for example.
Change a single variable in a common equation and you just might be sore the next day.

Technically, it’s called delayed onset muscle soreness (DOMS for short). And it’s thought to be a result of microscopic tearing of the muscle fibers.

The amount of tearing — and soreness — depends on how hard and how long you exercise. As well as what type of exercise you do.

And yet, muscle soreness is often seen as a sign of doing things right.

Those jelly-legs you feel when attempting to go up or down stairs signal the onset of an adaptation process, which is helping you to grow stronger and improve endurance.

“If I can feel the soreness in the muscle, it means it’s working and I’m on the right path. If I can’t feel it, then I must be doing something wrong.”

It’s not quite that simple – more next time ….

Did You get A Good Workout Today?

Did you get in a good workout today?

Let’s talk about muscle soreness and what it means … Today, and all week we’ll look at the issues that surround training intensity and effect.

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How do you know whether it was good or not?

There are many ways to judge…..

1. Did you break a good sweat?
2. Did you do more than usual?
3. Did you get a good burn on?
4. Did you decrease your time?
5. Did you increase your distance?
Some of these are more subjective measures than others. But that doesn’t mean one is a better or worse way of judging your physical activity.

While numbers are an objective way of judging and mapping progress, how you feel matters, too.

And, interestingly, a lot of us — especially beginners — judge a workout by how they feel after the session has ended. Both immediately and for the next several days. And this is despite how much effort they put in or what their form was like!

For a metabolic effect you must hit a few targets..
Heat – you must get hot ( some of us don’t sweat much)
Burn – muscle burn
Heavy – overload your muscles
Hard – intensity must be high.

More next tomorrow …….

Eat Clean. Train hard. Expect Results

Jax

Simple Exercise Rules

Simple keys to exercising properly

1. Start now. Get moving; do some exercise and do it right away.
How long will you wait for your transformation to begin?
This week? This month? Decide NOW or you’ll be reading this again next year!

2. Mix it up. Mix calorie-burning exercise (“cardio”) with muscle-preserving exercise (weight training).
My clients get a mixture of metabolic cardio and resistance training every session!
You should too! You must get out of breath, your muscles must fatigue and ache, and you should long for your next very short break!

3. Build up to 5 hours (slowly). Gradually work your way up to 5 hours of total exercise per week.
That’s less than 45 minutes of activity a day!
You can aim for your 10,000 steps a day or
Choose a 30 minute HIIT session.
Any activity will get you closer to your fat loss target.

4. Progressive overload. Track what you do, and challenge yourself to do a little more, or a little better, every day”
Don’t stick with the same exercises, the same weights routine or the same weekly routines.
Your body adapts in just a couple of weeks – don’t waste your workout time! PROGRESS!

5. As long as you do those 4 things, you’ll lose fat quickly and for good. You’ll build some strong, shapely muscles too. You’ll be able to eat more without regaining body fat. You’ll have more energy, feel great and look fabulous.

Jax Allen

Day 12 New Year New You : Spice Things Up To Boost Metabolism!

So what’s the “hottest” new metabolism boosting magic potion?

Capsaicin. It’s the stuff in hot peppers that makes fire in your mouth.

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And according to a new study from The Netherlands, it will keep your fat-burning metabolism at the “normal” level when you’re eating a lower calorie diet.

You see, usually when you cut calories, your body gets wise to what you’re up to and it actually cuts back on the calories it burns throughout the day. For some reason, it would rather stay fat… 🙂

But subjects in the study who took 2.56mg of capsaicin with each meal had no decrease in fat burning.

Interesting? As some of you know I’m a chilli wimp- so I’ll be trying the supplement to see what happens…

Happy Holidays

Jax

To get that much, it’s the equivalent of about 1.03 grams of red chilli pepper. But if you’re not into spicy food, you can get yourself a red pepper or cayenne pepper supplement in capsule form.

Metabolism Workshop 2013

Last Friday evening a few of my clients and I got together to discuss some new and many established ideas around boosting and fixing challenged metabolisms.

It was an interesting evening, as usual my note pack was more like a short book – 90 pages – sorry if you printed it out!

[follow my blog and you can ask for the password to get access]

Some interesting questions led us to discovering practical ways to solve sleep problems, cravings for sweet foods and controlling blood sugar plus many more.

I will try to address the common themes that came out of our evening- as I know they affect many of us living in this modern, Stressful, time pressed world.

Last week I attended LIW – leisure Industry Week show at the National Exhibition Centre. 2 days of which were also the REPs ( register of exercise professionals) National Conference.

It was an informative 2 days, full of great lectures from people that have been in this industry, researchers, practitioners, and teachers for as long as me! (that’s YEARS)

So much of the current research supports exactly the ideas I buy into. It’s always nice to know you’re still on the right track – no silly gimmicks or fads- just good science.

The Geek in me loves the technical, chemical and data but the Teacher in me demands the practical application for real people.

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Question 1.
Sleep- what tips do have to improve it?

Question 2.
Why is it so important for fat loss?

Question 3.
How do I know when I need more?

Let’s look at Q2 first- because if you don’t know why it’s vital for your health, why bother about it?!

So, sleep well and you will….
– think clearly
– be at the top of your game every day
– have energy without stimulants
– train harder
– recover quicker
– have less cravings
– balance your hormones
– improve your digestion
– normal hunger patterns

Sleep is the natural re-set for your body. It’s when your body repairs, rebuilds and recovers from whatever you do through the day. Without proper deep, uninterrupted sleep- not the shallow, restless few hours that most of us get! – our systems struggle to work properly.

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Poor Sleep leads to…..
– imbalanced hormones
– cravings for sweet and starchy snacks
– a feeling that you are never full
– fuzzy head
– bad time management
– belly fat
– low energy
– low motivation
– need for stimulants like caffeine, etc
– use of sleep button
– no appetite through the day
– tendency to binge at night

So you can see sorting your sleep is as important as any nutritional or activity plan you decide to follow!

So here are my tips….
1. Blackout your bedroom
2. No electricals near your bed (2m)
3. Keep it cool
4. No screens for 60mins before bed
5. Mood lighting for 60mins before bed
6. No stimulants 3-4 hrs before bed
( caffeine, alcohol, energy drinks, exercise, etc)
7. Practise relaxation breathing techniques
8. Leave work tasks out of the bedroom
9. Read fiction
10. Supplement Magnesium
11. Always Hydrate
12. Learn to Meditate

If you find you wake through the night, have trouble getting to sleep or feel dreadful most mornings you need to address your sleep issues.

Bad sleep will hinder your fat loss and really mess up your hormones. Don’t think because you manage on 4-6 hours that you don’t need more, sleep studies show that we ALL need about 8 hrs good quality sleep. Within that you will get periods of lighter sleep and long periods of deep sleep.

There’s an App for that….
Use your smart phone or tablet (temporarily) to measure your sleep patterns- you will see over a week or so your waking pattern. Change your environment- internal (nutritional) and external (environmental) and see what works for you.

Sleep better – you will Feel the difference!

So follow my blog and get access to the password protected stuff as well as my answers to your questions.

3 Metabolism Tools

3 Easy Metabolism Tools

Use these tools to get healthy, get leaner, boost performance faster and ultimately boost your metabolism.

Tool #1 – Get Enough Sleep

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Sleep is perhaps the most under appreciated element of health, strength and fat loss.

It is responsible for the resetting and regulation of your hormonal system and for that reason it is critical in helping you to create a hormonal environment that supports a fast metabolism and rapid fat loss.

General Recommendations: Sleep a minimum of 6 hours per night with a goal of averaging 7.5-9 hours. Get the highest quality sleep you can by sleeping in a pitch black room and avoiding television and other bright dynamic lights for at least 30 minutes before bed.
If you have trouble falling asleep, focus your thoughts and decide you want to sleep, ALLOW yourself to sleep, practise belly breathing to get into a relaxed sate.
If your mind is racing – you will need to find coping skills to reduce your stress levels, but gentle music might help calm your thoughts.

I use a sleep app, with added features that also track my health, diet and activity status. The stats help me identify stressors and how best to remove them.

Tool #2 – Drink Lots Of Cold Water

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Most people don’t drink enough water to support their metabolism and detoxification. To start with you must drink enough water in order for your body to function properly.

In addition to quantity, by drinking your water cold (exclusively before meals, not after) you can accelerate your metabolism even further. This is accomplished through a process called thermogenic homeostasis.

What this means is your body likes to be a certain temperature, 98.6 degrees to be exact. When something forces your body to cool down below this temperature your body will react by producing heat.

This production of heat requires calories and so will increase your metabolism.

General Recommendations: Drink 32oz (1L) of fresh cold water first thing in the morning and 16oz (0.5L) of fresh cold water before each meal. Do not consume cold water after your meals as this can negatively affect digestion.

Tool #3 – Start Walking Daily

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Walking is perhaps the best add-on fat burning exercise EVER!

In addition to your HIIT and other Metabolic training walking will help flush blood through your muscles and help your body deal with the waste products of high intensity exercise.

By walking every day you can reduce stress, clear your head, get fresh air and absorb some much needed sunshine.

General Recommendations: Start by walking a minimum of 15 minutes every day. From there work up to 20+ minutes of brisk walking daily, preferably in an outdoor setting where you can get fresh air and sunshine.

Think about how you could walk at lunchtime…. Fresh air, an opportunity for a mind clearing break and your daily vitamin D!