Learn to Listen: Post-Meal Evaluation

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Here is another segment from the series I wrote on Metabolic Typing in 2008, this one I wrote while travelling home from my last bodybuilding contest before competitive retirment. I was satisfied with my second place finish and my best poser award. :)

When it come to fitness and weight loss there are some simple truths, if it isn’t working you have two options: give up or find a way. Every single person reading my column or anyone who has even thought about getting in better shape better be totally committed to the later. Losing weight is frustrating, especially when it doesn’t work.

CBBFCAN8G F0906 198x300 Learn to Listen: Post Meal Evaluation

Cabel at 149lbs and his last shot at the nationals. (A title Pat has won twice he's my hero.) Photo courtesy of Glen Grant.

Right now I am 40,000 feet in the air travelling at nearly 500km per hour heading for home. With Montreal nearly two hours behind us we’re returning from this year’s National Bodybuilding Championships. I thought I was done with this sport after a disappointing 7th place in 2000 but here I am sitting and reflecting on a journey just completed.  Over the last few months I’ve pushed my body to lose more than 30lbs, quite an achievement when you don’t have above average body fat to begin with. September 6 marked my 11th attempt to master physical perfection on a competitive stage. This year I pushed it further than ever before and was a great step closer to achieving that “perfect look” that I have been striving for. I want to share with you what was different as I believe it is very important to your own weight loss endeavours.

In a previous column I introduced you to the concept of nutritional individuality and how oxidation can have a significant impact on the way you look, feel and respond to the consumption of certain foods. This was one of the focal points of my preparations for this year’s provincial and national events. In addition to very specific nutritional concepts there was also another method that I feel was critical to the final outcome, post meal evaluation. Post meal evaluation is a tool that will help you consider your own uniqueness further. It’s also shines further light on why nutrition may be so confusing. Our body not only responds differently based on the foods we eat but it can also vary further based on when we consume them during the day or sometimes when we allow ourselves deviation from our plan. This, in my opinion, is the biochemical relationship of food and emotions courtesy of our circadian rhythm.

Without going into too much depth, here is how post meal evaluation works. About 1-1 ½ hours after a meal record what you ate and how you are feeling. How you feel should reflect the following: do you feel full or satisfied, or are you craving something more? Do you feel an increase or decrease in energy levels? Do you feel more confident emotionally or do you feel depressed or uneasy at all? Does your stomach feel comfortable or is there any form of digestive distress?

It may seem strange to think you will even be able to discern all of these items, and initially you may not, but if you complete this diligently for a couple of weeks you will begin to notice certain patterns. These patterns can help to identify which foods make you feel the best at different times of day and even how to adjust the amounts of certain foods to produce the best result. At some point of following a regular plan you will begin to grow tired of the routine and if you are tracking your foods through post meal evaluation then you may even notice your physical feeling or response is deteriorating no matter what you eat. It may be time for a deviation. I’m convinced that at certain points it’s good both physically and emotionally to have an off day. Allow yourself to consume the foods you’ve been craving or the items you enjoy that are less than ideal for you. A big problem we face is that processed foods are designed to taste good in spite of how bad they are for us. By allowing ourselves limited exposure we can protect our bodies from their harmful effects but still attain the emotional satisfaction that will keep you committed to your final objective. The key to off days is to plan a frequency but not a specific day. I don’t recommend that it always be the same day but rather a “save for a rainy day” mentality. Personally I like to know I have an off day available for use when I need it for every 2-4 perfect weeks.

Now I know this sounds complicated but you can make it as difficult or as easy as you like. The biggest thing is try not to over analyze or justify. Choose foods that you like to eat and you know are good for you. If this is hard, seek out a personal trainer or nutritionist for help. Begin recording your meals and try to stay consistent with amounts. Focus on just one meal at a time for a few days and then the next until you are seeing some improvements. A change in feeling at one meal may affect them all which is why you can’t make a lot of changes all at once. If you are someone who has tried every popular method to no avail then these types of strategies are for you, forget general programs and think as an individual.

As a final note, my own outcome, well I moved nationally from previous finishes of 5th and 7th to a strong 2nd while being the lightest athlete in my class. I was named best poser for an entertaining performance for the second time this year, and after an 8 year hiatus from national competition I showed up in the best shape of my life affirming that my new concepts and research are heading in the right direction. I hope now that they can assist you in reaching your own goals.

May Ron Burgundy the Anchorman live on forever! Here is my award winning routine.

Are You Suffering From Metabolic Rust?

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In my last column I began to discuss the concept of Metabolic Typing. The premise being that even though we are all generally the same we are all uniquely different. An example, around the home or in the office, within family or friends, you see unique differences in their bodies that may make you curious for an explanation. Take the common cold for example; some people hardly feel the ill effects of it at all. For some the physical symptoms of a cold manifest and disappear in a brief period of time, for others they may seemingly last forever. Now there are a lot of variables but at the root of it if we took a group of very like people with very similar lifestyle habits we would still see variations in their symptoms. Nature, each person so similar and yet so perfectly unique.

rust 300x195 Are You Suffering From Metabolic Rust?All the recent research I have been reviewing leads me to believe that nutrition in many aspects is similar. Good habits are essential, using whole unprocessed foods are of paramount importance, and understanding the relationship between protein, carbohydrates, fats and total calories is very important. But even with all of that many people will still struggle to make changes physically from their current form to what they feel would be their ideal form. Enter our uniqueness.

Even when everything is in place and on paper it makes sense sometimes things don’t work. Like you, I demand to know why. Unfortunately there is no clear answer, and that’s likely the worst news someone trying so hard to make positive change could ever hear. But where answers are lacking, hope still exists. Beyond the understanding of the physical concepts of nutrients and calories we now have to grasp our body systems and how they relate to us on a physical, chemical, and emotional level. Our physical characteristics are determined by our genes, our genes are influenced by our internal biochemistry and that does not stop at birth. The habits you employ today will affect your physical appearance in years to come. Our internal biochemistry greatly influences hormone production, which will not only be a factor in our physical appearance but also our emotional state, today, tomorrow and years to come.

One such aspect of this is the role and rate of oxidation within our bodies. Just like rust that forms on the surface of iron oxidation or cellular breakdown occurs heavily in our bodies in every area from the digestion of our food to the tissues of bones, organs, blood vessels, etc. Not only does oxidation occur but the rate of oxidation is very different for everyone and also influenced by a number of factors. Some real strong factors of oxidative rate include: exposure to pollutants, radiation and chemicals (exhaust fumes, sunlight, second hand smoke etc), damaged nutrients in primary foods (from cooking to processing we are missing loads of anti-oxidants, enzymes, etc), personal uniqueness(genes, internal biochemistry).

This is what has attracted me to Metabolic Typing, it does not preach that there is an answer to fit everyone but rather acknowledges that our life and environment dictate strong adaptation. So through testing and reasoning we can begin to make decisions about our own needs and altering habits to nudge the body in the right direction. In regards to oxidation the foods we eat can have a profound effect. For instance I am categorized as a fast-oxidizer. Generally my body breaks things down at a very fast rate, and if I don’t slow it down I burn out and wear out physically and emotionally. This is very relevant to some of my characteristics physically and emotionally. A perfectionist attitude, a person that is a little more uptight or faces additional stress, I typically have a hard time gaining weight and yet losing all the body-fat I want is also difficult, I often show the signs of adrenal fatigue and increased cortisol production and gravitate to caffeine to keep me going at the tough times. These are all conducive to fast-oxidation. Food wise my bodybuilding years had me consuming a lot of white proteins, especially chicken. Well chicken is not a very dense food for a fast oxidizer, and I know first hand that when using a lot of chicken I am constantly hungry and miserable. My metabolic type testing has educated me on the role of fats, even saturated fat, and how important denser red meats with fats and saturated fats can be important to slow down oxidative rate. Well the proof is in the pudding, or maybe the lack of pudding, in the last 2 months during my preparation for the 2008 Canadian Nationals I had been much more comfortable using primarily bison, beef and even bacon in shedding body fat without starving. In the best shape of my life I was happier and less hungry than I had ever been through the rigours preparation process. Now understand this is a very limited look of one aspect of our oxidative system but it may stimulate some interest and curiosity in your own body and why it may not have been responsive to what were seemingly good habits in the past.

Metabolic Typing Just Makes Sense To Me!

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mtd p1 193x300 Metabolic Typing Just Makes Sense To Me!

One of my favourite books.

In 16 years it’s safe to say I’ve had, learned and changed a few ideas about training and nutrition. I am astounded how much you can continue to learn and how the pieces of a much bigger puzzle slowly fit into place with time. With many holes and gaps in ideas and concepts still remaining I am excited to express and implement a few more. Let me explain myself.

In 1994 when I really started to take weight training seriously, I entered my first contest that year, I somehow was enlightened about the Glycemic Index. The GI basically is a chart of foods and explains what time period it takes for them to begin to breakdown in the stomach and illicit an effect on blood sugar. As you know a rise in blood sugar causes insulin secretion controlling many major hormonal processes in our bodies. Continual consumption of processed foods which tend to be high glycemic are one of the leading causes of Type II Diabetes in North America today. So back then in my mind the intelligent thing to do was try to consume lower glycemic foods, well lower glycemic foods do not tend to be the most exciting foods on a menu. Broccoli, seeds, asparagus etc.

Some time later I continued to learn that combining protein, fats, and carbohydrates altogether greatly changes the glycemic index of all the foods and allowed for a much greater variety of foods. So my ideals shifted to educating people that it is always wise to consume these three elements together. It was about this time that I found a book by Dr. Barry Sears called Enter The Zone. The Zone was one of the many lower carbohydrate and moderate fat diets of this era. I was fond of the zone as it wrapped much of my nutritional knowledge together to where it made sense. Balance and proper food ratios with meals always comprised of some protein, carbs and fats is still likely to get many of you heading towards your goals. But then there is that other group, the group of people that seems to struggle no matter what. Many of you are probably these people, the ones constantly on the hunt for new answers.

Over the past several years we have continued to experiment, everything from high protein ketogenic diets (Atkins is an example) to low fat diets of yester year. All of them work, sometimes. Recent research is leading me in new directions. It’s very apparent that we are all individuals with very individual body chemistry and yet science and medicine is still very much a bunch of statistics. Example, when someone is deficient of say calcium we are told to supplement calcium. Well the truth is you can have two people deficient in calcium for instance and one will require supplementation of calcium while the other will need a completely different mineral to improve the absorption and usage of the calcium. The individual requiring the other mineral taking more calcium could even worsen the situation. You can imagine while I am learning more about this basis of nutritional individuality how curious I am, and how confused I am.

The last two years have been remarkable in terms of developing new knowledge about understanding the relationship of specific foods and their effects on our body. This science is called Nutrigenomics, the study of our gene response to food. Even Dr. Sears so many years ago recognized this in a quote I seen from his book, “some people can eat piles of carbs and never gain an ounce, its in their genes.” One of the best books I have found on this topic, I was so intrigued I am currently finishing their level 1 certification, is call the Metabolic Typing Diet by William Wolcott. Metabolic Typing provides testing, ideas and answers for choosing what foods and combinations you should eat to look and feel better. Together the science of metabolic typing and nutrigenomics provide strong evidence that many serious conditions such as Type II Diabetes, chronic fatigue syndrome and cardiovascular disease have a strong connection to the foods we eat and can be controlled, stopped and possibly reversed if we begin to decipher our own individual body chemistry.

Losing Weight After a Pregnancy

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Red Deer Personal Trainer Pat Lessard-Kerr and Jayden

One-to-1 Fitness co-owner, Pat proud father to the superstar of this article, Jayden.

Over the years we’ve had many moms both expecting and post pregnancy worried about losing the baby weight and regaining the body they once had before giving birth to the love of their  life. For many women this can be a real struggle, and the truth is that has a lot to do with the lifestyle of the mother to be while she is pregnant.

As the fetus grows and matures the metabolic needs of now two bodies fluctuates and increases. With so many hormones present and rapid growth of your unborn child the body demands increased amounts of nutrition (and I am sure as any new mother can attest to it demands some odd things.)

For many women these odd cravings and unsteady emotions really take their toll. Combine that with the convenience of society and being uncomfortable it’s not too hard to understand why pregnancy nutrition can deteriorate so much.

Anyways, the truth is an expecting or recent mother you has two chances to quickly lose all of the baby weight. The first comes while you are pregnant. The body is undergoing so much rapid change and hormonal cascades are frequent and levels extremely high. By continuing, or starting, a reasonable exercise program while pregnant you will work to provide some balance to all of these rapid changes. Steady light exercise has also been shown to speed up delivery and reduce the likelihood of physical complications. By doing your best to consume quality, unprocessed food and avoiding refined sugar you will minimize the gain of unneeded body fat as well as enhance the health of your child, we truly are what we eat. The easiest way to do this is to use the same principles we recommend to our clients on a daily basis; always have food prepared and don’t let yourself get too hungry, eat often. This alone will minimize many cravings and the times it doesn’t it will create less guilt if you choose to indulge. The impact that good habits during pregnancy can have on the health of your child should not be ignored, and especially if you are eager to get back into shape after.

The second chance to quickly lose all of your baby weight comes just after the birth of your child. Pregnancy is a dramatic physical change, a change that takes your body way off the axis of its normal balance. Think of this like a swing, what happens when you push a child on a swing? As you push in one direction at some point it pushes back in the opposite direction, our body is very much the same way.

Red Deer Personal Trainer Maranda Lessard-Kerr

One-to-1 Fitness co-owner Maranda just 9 months after giving birth to baby Jayden and now 2 weeks from national competition.

Post pregnancy your body is still working overtime hormonally and metabolically to produce all the nutrients and elements you need to feed your child and allow them to continue to grow rapidly and healthy. You should now be much more comfortable, there is obvious less risk to exercise and though there is still great unbalance in your

 body it’s now much more on your side. Starting or resuming a regular exercise program soon after pregnancy will allow you to take advantage of all the increased hormonal cascades to quickly shed any weight gained. Additionally exercise further improves hormone and enzyme production and ultimately the health and nutrition you can pass on to your baby. Combine this with quality nutrition as your cravings subside and true miracles can happen in a very short period of time. I think many women are confused, thinking that they have been uncomfortable for so long that they need to be careful or wait to begin to be more active. While you should always exercise a little caution the truth is our bodies are designed to be in motion and the sooner you are the happier, healthier and closer you will be to your pre-pregnancy weight.

3 ways to Live Longer According to a Personal Trainer

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These are the three things that everyone should do: eat more often, exercise regularly, resistance training. It’s that simple if you do these three things your body will have no choice but to improve in physical condition. This isn’t a new concept I know you’ve heard it all before. Still everyday at One to 1 we continue to explain these things. Eating more often tends to be the most difficult one for people to accept.

If you are exercising regularly or eating healthy, or clean as we term it, but you are not eating at least five times a day you and the hamster running on the wheel have a few things in common. Each time we eat we kick the digestive machine into high gear, that machine is power hungry it demands energy to do its job and let me tell you digestion is not like an economy car. Digestion requires an incredible amount of energy to do its job; it is the single most effective calorie burning tool in your arsenal for getting in shape. If you want to be fit, eat all the time. I’m serious about this the more often you can eat or if you can teach yourself to continually graze the hungrier you will become, the warmer you will become and depending on what you eat the fitter you will become. Now just because I told you to eat non-stop please don’t be that person that makes the drive-thru line up extend onto the street, there’s too much of that already. Choose clean whole foods, carry vegetables with you everywhere. Throw a can of tuna or a few egg whites in an afternoon salad. Trim the fat from your red meat in the evening or try consuming fish or buffalo instead. Just make sure you eat that minimum of five times a day to really experience the easiest calorie burning workout known to man.

Regular cardio is an insurance policy for weight loss, the weather has been take advantage of it. Running, biking, walking, if you haven’t been out there doing those things, today is a great day to start. Combined with extra meals your metabolism is going to love you for adding regular cardio exercise. 20 minutes of sustained activity at an elevated heart rate increase metabolism for hours, more calories burning just by sitting around after. You just can’t go wrong it’s like being a savvy market investor learning to compound your rate of return with the least amount of effort. With cardio just remember you want to try to keep your heart rate elevated to at least 60% of your max for 20 minutes or more, I highly encourage workouts at higher than 60% if you are up to the task for the multitude of heart health benefits. (Max heartrate = 220-age, please consult your physician first before implementing a high heart rate workout.)

Start resistance training, it can be fun, it doesn’t have to be the boring square repetitive training that most people do, and there is plenty that can even be done in your own home with very little equipment. The bottom line is take the steps to work the muscles and get stronger. Deteriorating bone density is a problem that is on the rise, as a trainer I’m hearing it from my clients more and more. Resistance training has an anti-aging effect by keeping tissues and structures healthy. As you gain strength, experience and confidence hard resistance training is also another key in your metabolic arsenal. Anaerobic training promotes muscle fiber development. Stronger muscle fibers mean more mitochondria the cellular energy producing units. More mitochondria mean additional energy production and calorie burning, ultimately this means a fitter leaner individual.

It’s not rocket science, it’s a smart investment, an investment in your own health. It’s habits that should be a part of all our lives. Start by adjusting one component at a time it won’t take long for you to see the changes that occur.

Joan updates her progress, she’s lost more than 4 sizes!

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Near Instant Relief of Headaches and Much More. Information Night.

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Have you noticed our new products showing up in the gym? If not, you definitely should! We are pleased to have Young Living Essential oil products and supplements in the facility, and have already been getting rave review from clients about them. 

Jill says, “I used to get unbelievable migraines and tension headaches. I was taking a lot of pain medication etc. Advil, Alieve, Excedrin. The first time I used the Deep Relief roll on I was blown away. I put some on my neck and my forehead and within about 5 minutes my headache pain was minimizing to the point that it disappeared.”

If you would like more information on the products and what they can do to enhance your health and program, book a FREE consult today at One-to-1 Fitness!

To learn more about these awesome new products you can attend an upcoming regional meeting here in Red Deer! Join Jon Raynes, the Canadian Regional Director as he tells of some amazing research and findings showing where therapeutic grade essential oils can be used to promote your health, vitality and longevity goals. Grab a friend and bring them out to this FREE fun and informational meeting!

This is not an MLM or business opportunity meeting of any kind, just pure education on the dramatic impact of a couple of simple little things.

 

When:  Thursday July 29, 2010

7:00 to 9:00 p.m. (doors open 6 p.m.)

Where: Red Deer, Alberta, Holiday Inn, 6500 – 67 Street

Cost: Free!  First 50 people receive FREE gift! Prizes throughout event!

http://events.youngliving.com/view.faces?regionid=17&eventid=3838

Delicious Flourless Banana Bread

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One-to-1 Fitness approved Banana Bread from Cook Yourself Into Shape1½ cups oatmeal, uncooked
8 egg whites
2 bananas, mashed
2 tbsp vanilla extract
1 ¼ tsp baking powder
½ tsp baking soda
½ tsp cinnamon
¼ tsp nutmeg
1 tbsp sugar substitute
 
Preheat oven to 325 degrees.  In a blender, blend oatmeal, egg whites, baking powder and baking soda and until oatmeal is smooth.  Combine oatmeal mixture with the remaining ingredients and mix all together.   Place in a loaf pan (use cooking spray in pan) and bake for 40 to 50 minutes or until cooked.
 
Yields 6 servings.
                                                                   
Per Serving: 108cals, Protein: 6.5g, Carbohydrates: 20g, Fats: 1g

Sugar Free & More

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At One-to-1 Fitness we know that the hardest part of reaching your fitness and weight loss goals is sticking to your nutritional plan. If you are looking for a great place to shop in Red Deer for those items that make dieting so much easier make sure you visit our good friend Valerie up at Sugar Free & More.

A hidden gem to reaching your next goal, check out my recent interview at this seemingly Top Secret location.

Low Fat, Gluten Free and Diabetic approved products to improve your health, Red Deer’s Sugar Free and More Store! One-to-1 Fitness clients receive a 10% savings when you let Valerie know you train with us!

3434A 50th Avenue
  Red Deer, Alberta
  T4N 3Y4

  Phone: (403) 347-1277

Open: Monday – Saturday 10:00 AM – 6:00 PM

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