4 Steps to Improve Carbohydrate Intake

Carbohydrates are vital to good health.  The terms good and bad carbohydrates get thrown around. We are presuming carbohydrates are guilty of a crime.   Why else would we label them as good or bad?  Truth is carbohydrates provide energy, nutrients, and aid in GI health which contributes to good health.   Carbohydrates are easily accessible and come from a variety of sources:  bean, grains, fruits, legumes and vegetables.

When we consume carbohydrates, our goal should be to replace and resupply glycogen and fiber.  Glycogen is the storage form of glucose.  Another name for glucose is blood sugar.  Glucose is the preferred energy source for all the body’s activities.  The brain and central nervous system require glucose.  Although the body has a survival mechanism that allows it to use ketones (derived from fat) and/or amino acids (derived from proteins) to meet its needs when glucose is very low.  Fiber is indigestible and helps in the regulation of bile acids, increase satiety, lowered blood fat and cholesterol, reduced risk of cancer, proper intestinal motility and overall gut health.

So, what is a carbohydrate?

Carbohydrates are a combination of single molecules known as monosaccharides (glucose, fructose, galactose), disaccharides (pairs of monosaccharides) or polysaccharides (long chains of monosaccharides and disaccharides).   In simpler terms monosaccharides and disaccharides are known as simple carbohydrates or simple sugars.  Polysaccharides are known as complex carbohydrates: glycogen, starches and fiber.

Plants are the only sources of carbohydrates. Recall beans, grains, fruits, legumes and vegetables are sources of carbohydrates.   When it comes to carbohydrate consumption most people meet their needs by consuming grains or fried foods.  Think pasta, breads, pastries and French fries.   If we want to improve our overall health, increase energy levels, improve bowel movements, lose body fat and have a sense of vitality then you need to make a shift in carbohydrate consumption.   Move away from pasta, breads, pastries, French fries and include more wholesome choices.   Choose to eat fruits and vegetables. The overall recommendation for men and women is to eat 2-2 ½ cups of fruit and 2-3 cups of vegetables each day.

I have found although most us may have a fruit or vegetable we despise, for me its onions. I think they should be banned. Overall most like fruits and vegetables they just haven’t regularly incorporated them into their diet.  Good news, you can start today.   So, here’s the plan:

1. Take out a sheet of paper and make two columns.   Label column 1 ‘fruits’ and column 2 ‘veggies’ in each column write down your favorites.
2. Next, think about which fruits or vegetables you can add to each meal.
3. Make sure you have the fruits or vegetables you intend to include available and readily accessible (don’t over stock)
4. Eat!

You may be thinking what a cup of fruits or vegetables looks like.  Well it is typically a piece of fruit for example an apple or 1 cup of grapes or chopped fruit.  Same for vegetables 1 large green pepper or 1 cupped of cut/chopped asparagus. 

Here is an example of 2 ½ cups of fruits and 3 cups of vegetables:

Top row left to right 1 cup asparagus, 1 cup sliced zucchini, 1 large green bell pepper. Bottom row left to right ½ grapes, 1 green apple, 1 orange.

Click below for customized fruit and vegetables recommendations

3 Things You Should Know About Proteins

Confused about dietary protein?   What’s better food or supplements?

Proteins are an essential nutrient for optimal growth, repairing or replacing tissue, immune functions and fluid regulation.  Once consumed in the diet proteins are broken down into the building blocks of life, amino acids.  There are 20 amino acids, 9 of which are considered essential (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine): this means that we must consume through dietary sources.  Consumption of proteins also helps with feeling full.  Here is what you need to know about protein.

Protein Absorption

Once we consume a dietary protein source, through digestion the body will extract the essential amino acids.  This process works best with the consumption of dietary sources such as beef, chicken, poultry, fish and plants.  Consumption of individual amino acids does not help optimize absorption and can create imbalances.  For example, lysine (essential amino acid) and arginine (non-essential amino acid) are absorbed by the same transported, so an excess of lysine can impair absorption of arginine.  The following amino acids are most likely to cause toxicity when consumed in large quantities:  histidine, methionine and cysteine (non-essential).   Choose whole food sources to meet your protein needs.

High Quality vs Lower Quality proteins

Can also be referred to as complete or incomplete proteins.  This is not a reference to one kind being worse.  It is simply referencing whether a dietary source contains all 9 essential amino acids.  If the dietary source contains all 9 essential amino acids in enough amounts, then it is a high quality or complete protein.  Animal sources are high quality.  Plant sources except for soy bean and quinoa seed are considered lower quality or incomplete proteins.   This means that they don’t contain enough amounts of all 9 essential amino acids.  So, for example grains, nuts and seeds lack lysine.  Vegetable and legumes lack methionine.  We can combine the sources, referred to as complementary proteins, and create a high-quality protein source by providing all 9 essential amino acids.   Consuming black beans and rice would create a high-quality protein source.   In the past it was thought that the beans and rice needed to be consumed in the same meal to be effective, however this is no longer the case.  They just need to be consumed within a reasonable period, 24-48 hours.  Why you ask?  Through the digestive process both high- and low-quality proteins are broken down to the individual amino acids, absorbed through the small intestine, stored in the liver and reassembled as needed by the body.  So ultimately, we just need to make sure there are enough essential amino acids in the amino acid pool.

Protein needs

Most individuals consume more than enough protein.  The general recommendation is between 0.8-1.0 gram per kilogram of body weight per day (0.8-1.0 g/kg/d).  Example a 100 kg (220 pounds) person would need 80-100 grams of protein per day.   If you are highly active, training hard, or recovering from a traumatic injury the need could be 1.4-2.0 g/kg/d. 

For most protein consumption comes in the form of fast or convenience foods such as hamburgers, tacos, chicken tenders and nuggets.   These sources are also paired up with saturated fats, highly process breads or breading, fried foods and sodas.   These extra calories combined with low nutrient value contributes to an expanding waist line and poor health.  Ideally you would like to consume dietary protein through a combination of whole some sources such as lean cuts of meat, chicken, fish and by consuming a variety of plant sources.   The benefit of adding plant sources of proteins is that you add a high nutrient item with low calories.

It is important to note that excess consumption of protein can place a strain on the kidneys.  In addition, once the amino acid pool is full the body cannot store additional amino acids.  The amino acids the body cannot use will ultimately be stored as fat. Any excess consumption of proteins, carbohydrates and fats will be stored as fat.

To Use or Not Use CLA... That Is The Question.

Captivating headlines such as “Scientific Proof” or “Melt Fat Away” are great attention getters.  The vast majority of use are certainly interested in melting fat way.  I do believe that is the new American dream. 

Here is a quick rundown on CLA.  Conjugated Linoleic Acid: A polyunsaturated fatty acid in which the position of the double bones has moved, so that a single bond alternates with two double bonds.  Okay perhaps to technical, let’s try this CLA is a collective term for a group of geometric and positional isomers of linoleic acid in which the double bonds are conjugated. One more try, CLA is as naturally occurring fatty acid.

It is an essential fatty acid.  This means that the body does not produce CLA.  It must be ingested through diet.   The best sources are grass feed meats and it is found in smaller quantities in dairy products. CLA is produced from linoleic acid (sunflower and safflower oils) utilizing a process that converts linoleic acid into conjugated linoleic acid… thus all the double bond chatter previously mentioned.

Moving on… the majority of the research regarding CLA on fat loss is performed on animals.  The research is supportive of a fat loss reduction in animals. However, the human studies are not as conclusive. In fact depending on the study results have been noted as 0.2 lbs per week, 4 lbs over 12 months, or no change.  One study noted that individuals using CLA which gained the weight back was more in the form of lean body mass and not fat. 

Increasing your consumption of CLA through your daily diet would improve impossible. CLA is available in such small amounts and is generally accompanied saturated fats (the bad fats).  This is where supplementation comes in.  You can increase your consumption of CLA using supplementation.  The good news with supplementation is that you don’t consume the additional calories from saturated fat.  The doses seem to vary, research conducted used a daily intake of 3.4 grams and 7 grams. The benefits associated with humans seems to be restricted to the obese with BMI (Body Mass Index) greater than 25.

Research also points to some additional benefits of CLA, such as:

• Increased metabolic rate

• Enhanced muscle growth

• Lowers cholesterol and triglycerides

• Lowers insulin resistance

• Reduces food-induced allergic reactions

• Enhances immune system

• Potent anti-oxidant (inhibits the oxidation of other molecules)

• Anticarcinogen (a substance that counteracts the effects of a carcinogen and/or inhibits the development of cancer)

• Anticatabolite (any substance that inhibits)

• Possible general abdominal distress

• May induce insulin resistance in obese men with metabolic syndrome (may cause diabetes)

• Hyperinsulinemia (excess levels of insulin, above normal)

• Hyperglycemia (high blood glucose…blood sugar)

• Decrease HDL (good cholesterol) 

It is also a:

Potent anti-oxidant (inhibits the oxidation of other molecules) Anticarcinogen (a substance that counteracts the effects of a carcinogen and/or inhibits the development of cancer) Anticatabolite (any substance that inhibits)

The downside:

In the end the research currently doesn’t support the use of CLA as means to achieve significant weight loss or loss of abdominal fat.Would I recommend the use of CLA (Conjugated Linoleic Acid)? 

No, given what I can interpret from the research it is not an effective weight loss or fat loss aid.  In fact the prevalence of diabetes and the over consumption of sugar it would appear that this CLA could even prove dangerous to some. The positives associated with CLA are also associated with eating healthier.   I would strongly recommend to spend your time and money on buying and prepping meals made with whole ingredients, minimally processed, and grass feed meats.  

Finding The Right Fitness Program for YOU!

Are you interested in starting a fitness program but just don't know where to start?  Your not alone.  With all the infomercials, gym commercials, internet and magazine promotions for fitness programs things can get confusing.  On Wednesday May 28, 2014 from 3-4pm at the Koelbel Library Darrell will share with you the secrets behind finding the right fitness program for you.  Finding the right fitness program will allow you to enjoy all the fabulous benefits of working out on a consistence basis.  Benefits such as:

• Improved immune function
• Increases in strength
• Decreased body fat
• Decreased midsection
• Weight loss
• Increased energy
• Improve mood

This is a free presentation offered through the Arapahoe District Library.  Just click here to register.

Can I Change?

This is a question that I believe we have all asked ourselves at one point or another in life.  The only difference is what we want to change.  The changes could involve: relationships, financial, career, business, weight, knowledge or even hair color.  Some changes are easier to make.  We all have different starting points.  However what we all have in common is a desire to change. 

Funny or ironic as it maybe the changes we desire the most on the ones that aren’t so easy to change.  Losing weight isn’t an easy change.  Losing weight is a life changing experience.  Losing weight takes a consistent focus.  Losing weight takes heart.  Losing weight takes a willingness to revamp all aspects of ones life.

When one carries a few extra pounds there are tendencies to make an effort not to draw attention to ones self.  To choose activities that don’t put our physical body in a position to get attention, to be judged. When weight loss occurs one is still tied to old habits and often unprepared socially for the new found attention.  This new found attention can often times lead one into a tail spin.

The path to weight loss is often a journey to get to know ones self.  Face the demons of the past and personal growth.  We must be willing to accept and understand our past behaviors. We also must be willing to learn to love ourselves.

Many times our current actions are a coping mechanism to avoid having to deal with the fact of weight loss.  What is important to understand at this point is why we change.  Change occurs for two reasons: its an effort to avoid pain or to seek pleasure.   If you are trying to lose weight and are constantly finding excuses not to make better eating choices or exercise this could be construed as an effort to avoid the perceived pain of exercise or eating foods you are not particularly fond of.  Instead you turn to the pleasure of eating chocolate for instance. 

This is why it is important to find your ‘WHY’.  The ‘WHY’ is an emotional connection to a specific reason for weight loss.  It is a reason that is more painful than doing what is required to lose the weight.  For instance: if your day at work was rough, say the boss yelled at you, you got a call from the school that you child did something boneheaded and then to top if off on the drive your car breaks down.  You may think to yourself, “man I think I’ll just skip my workout and order a pizza”.   Your reason and emotion connection need to be strong enough for you to think, say and then act upon.  You need to think of a means to keep on track nutritionally, tell yourself that you can find a way and then act upon, go get the workout in and eat healthy.

There is no magic to losing weight.  There is only a strong enough emotional reason attached to why you want to lose weight that will help drive you during your journey.  Making the right choices when it feels like the rest of the world is against you.   I believe that you can.  Can you change?

Holiday Eating Pointers

Maintaining a healthy weight during the holidays has proved to be quite the challenge for many over the years.  Those who have been successful in either maintaining or losing weight during the holidays don’t do so by accident. There is often a plan or if we must say it, a conscious effort to not give up or give in.  This by no means implies you have to eliminate the savory treats of the holidays. It means that you need to practice moderation and consistency.

I like the treats of the holidays.  Truth be told I can eat my share of toffee and peppermint bark chocolate.  The key is to enjoy the treats in moderation.  But, I’m guessing you have already heard this before, right?  So, how do you put moderation into practice?  That starts with a plan.  Before starting any plan we need to determine faults.  Once the faults are determine a plan can be developed. 

Here are some examples.

Fault #1 – “I over eat at holiday parties”

Plan #1- Eat healthy through out the day.  Don’t fall into the trap of eating less before the party in order to save calories.  Saving calories can work against us at the party and push us to over indulge at the party.  By eating healthy though out the course of the day you will be satiated and not feel the urge to over indulge.  This will allow you to make better choices at the party while still enjoying the goodies in moderation.

Fault #2 –“I just don’t have enough time to get in my workout”

Plan #2 -Consistency is a key component in any fitness program.  Staying committed during the holidays has to be a priority.  By staying committed you will continue to make progress, keep your metabolism cranked up and all you to enjoy the holiday’s guilt free.  However, feel free to mix up the routine.  Try interval style workouts.  Interval workouts will reduce your workout duration and help you maximize fat loss.  Email me for a sample routine, DBJFitness@gmail.com in the subject line write “Sample Interval Workout”

Fault #3 – “The holidays are an emotional time for me”

Plan #3 – There are a variety of reasons why the holidays are such an emotional roller coaster for so many.  The loss of love ones, a break up, custody issues, and loneliness just to name a few.  I am not a counselor so I can’t prescribe anything specific but here is what I can say.  More than likely this emotional time is something you knew was coming; it is not something that just happened.  So take a moment and do your best to put yourself in the best position to be happy.  Take a moment and remember better times.  Take joy in helping someone else.  Do something that will put a smile on someone else’s face.

The key to success is to plan ahead and develop personal strategies that will help you overcome your personal challenges.  We all have them.  We all have our faults.  If you are struggling with a fault and would like some help feel free to comment below or email me personally @ DBJFitness@gmail.com .  Or share a fault and a success strategy that you have applied. 

Change your Focus from Weight Loss to Fat Loss

It seems like everyone want to lose weight when the goal should be fat loss.  Losing fat isn't complicated.  All it takes is a commitment to make better choices, a technology that works, and a belief that you can do it. Learn the basic of fat loss with fitness professional Darrell Morris.

Join Darrell Morris live on the following dates:

Saturday August 17, 2013
3-4pm Eloise May Library
1471 S. Parker Road
Denver, Colorado 80231
Click here for registration

Tuesday August 27, 2013
6:30-7:30pm Smokey Hill Library
5430 S. Biscay Circle
Centennial, Colorado 80015
Click here for registration

Dynamic Warm Up

If you are tired of the traditional warm up routines then take a shot at a Dynamic Warm Up.  The concept behind doing a Dynamic Warm Up is to engage as many muscles as possible and get the blood flowing to all areas of the body.  Complete a Dynamic Warm Up and cut your warm up time by 50%.

Here is the routine:

1. Standing Twist 10 per side
2. Wood Chops 10 per side
3. Extensions 10 reps
4. Push Ups 10 reps

Choose a medicine ball that is approximately 5-10% of your body weight.  You can also use DB's or resistance cords if a medicine ball is not available.

p.s. on the extensions you don't want to arch the back.  In the video I am a bit soft spoken and all you hear is arch the back.  Remember don't arch the back.

Fat Loss 101 Believe That You Can

In the third part of the fat loss series I want to address the importance of believing in you.  When you watch infomercials and see before and after pictures there is a disclaimer at the bottom that states ‘results may vary’ or ‘results not typical’.  This is because one of the three items was missing; commitment to make better choices, a technology that works, or a belief that you can.  If you commit to making better choices and find a technology that works; then all that is missing is the belief that you can.

I find the vast majority of people when looking for the best fat loss plans or best fat loss programs truly don’t believe that they can change.  Believing and wanting to change are two different things.  It is easy to want.  Saying I want to lose body fat is easy.  Believing that you can is another.  Everyone wants something very few ever get what they want. 

It is not uncommon for someone to start a fat loss program with the best of intentions.  They believe they can use will power to get them through the program.  In reality will power only buys you a couple of days.  In fact will power usually doesn’t kick in until day three or four and quickly fads away between days eight and fourteen.  Most fat loss programs target this two week window.  The marketing is designed to feed upon the individuals emotional needs and achieve a fast result.  The programs are designed to provide fast results to strengthen the belief that you can do it.  Resolve gets tested.  Excuses begin to arise. Distractions become obstacles. It is at this point that distinguishes those who can and those who won’t succeed.  It is the person who has a strong enough belief in themselves that will go on to be successful.  The person that truly doesn’t believe they will succeed will not. Think of the first two weeks on a fat loss program as a jump start to developing a habit.  On average it takes 28 days to make a habit.  It is going to be your belief that you can and your commitment to make better choices that will allow you to press on after will power is no longer the driving force.

                     

There are hundreds of books and resources discussing the power of belief so I am not going to go into all the science and research.  What I am going to tell you is that if you have doubt in yourself and you do not believe you can be successful you are selling yourself short and I truly believe you will never be happy or satisfied with who you are.  Remember this quote “whether you think you can or can not, you are right”. 

 

When starting a fat loss program make sure it meets the criteria “A Technology that Works”. If the program meets the criteria then it is up to you to bring a commitment to make better choices and a belief that you can.  If all three are present you will succeed.

IST Training v1

This program is designed to focus on both stability and strength.  Perform the exercises list below 3 times per week. For example: Monday-Wednesday-Friday.  Perform Cardio activity for 20-30 minutes 3 times per week.  The cardio activity can be performed on separate days or following the workout.

Beginners:  1 set 15-20 reps

Intermediate: 2-3 sets 12-15 reps

Advanced: 3 sets 12 reps

 

Warm Up (use a dynamic warm up)

• Medicine Ball standing twist 10 p/s
• Medicine Ball wood chops 10 p/s
• Medicine Ball extensions 10
• Repeat the warm up for 3 sets.  Progressively get faster on each set.

Workout

• Back Extension paired with SB Hamstring Curls
• Standing Chest Press paired with Push Ups
• Pull Ups or Lat Pulldowns paired with Reverse Flies
• Shoulder Press paired with Scaption
• Stability Squats paired with Jump Squats

Cool Down

• Light stretching as needed

Fat Loss 101 'Commit to Making Better Choices'

In today’s world it seems like everyone wants to lose weight when the goal should be fat loss.  Losing fat isn’t complicated it takes only a few things: a commitment to make better choices, a technology that works and a belief you can do it.  I will tackle each topic separately.  First topic: A commitment to making better choices.

A commitment to make better choices is priority number one.  Every choice you make will lead you down two paths.  One being the path your currently on. This is the path to unwanted weight and fat gain.  The other path will take you to a leaner, sexier, healthier and more attractive you. 

Making better choices is not rocket science.  In fact when I question clients about what choices are better for them they choose the right answer 100% of the time.  For example: 

• What is healthier for you a; chocolate chip cookie or an orange?
• What is healthier for you a; green pepper or a Kit Kat Bar?
• What is healthier for you a; roast beef sandwich or a chicken wrap?
• What is healthier for you a; Big Mac or a happy meal?

Remember the question is, “what is healthier for you?”  Not what do I like more.

It has been my experience; both as a person and personal trainer that our choices come down to this:  Do we give ourselves permission to fail or succeed?   For most it is failure.  How often do you give yourself permission to eat an item not on your diet?  I am insisting that you give yourself permission to be successful.  When faced with your next meal choice give yourself permission to make the healthier choice.

I have looked at hundreds of food journals. Do you realize most eat the same meals from week to week?  This means we are not looking to change 30 days worth of meals.  In fact most also eat the same thing for breakfast, snack(s) and lunch.  Dinner is typically the meal that varies most.  Given this scenario you only need to work on making better choices for 3-4 meals.

Commitment to better choices also extends to physical activity.  I will discuss working out in the next section.  For now I want to focus on staying physically activity.  Staying physically activity is a choice.  It is a choice that many fail to make.  I am no exception.  If I am at home and can’t think of any I want to do I can easily find myself lying on the couch and watching T.V.  Now, look I realize from time to time we are tired and we need to rest.  But if you find yourself resting more than you are staying active there is a problem.  Give yourself permission to get up and move.  Do the dusting, vacuuming, cleaning, play with the kids, take a walk, clean your car, make healthy meals, enjoy a hobby, learn something new, but by all means avoid just becoming a lump on the couch.  It never ceases to amaze me what we can accomplish when we give ourselves permission to be successful. 

Making better choices in and of it self is a choice.  It is you giving yourself permission to be successful.  Step our of your comfort zone and make yourself proud of YOU.  Be excited about what each day has to offer.  Commit to making better choices today.

Next article I will discuss a technology that works.

Workout of the Month December 2012

Win the battle of holiday weight gain with this routine: 

 

Warm Up: 5 easy/moderate cardio

 

Interval Cardio: 5 minutes hard cardio 

 

Squats/Leg press                  2 sets 15 reps

Push Ups/Chest press           2 sets 15 reps

Lat Pulldowns                       2 sets 15 reps 

 

Interval Cardio: 5 minutes hard cardio 

 

Lunge {walking or stationary}        2 sets 15 reps per leg

Shoulder Press                              2 sets 15 reps

Biceps Curls                                  2 sets 15 reps 

 

Interval Cardio: 5 minutes hard cardio 

 

SB Hamstring Curls               2 sets 15 reps

Triceps Pushdowns                2 sets 15 reps

SB Crunch                            2 sets 15 reps 

 

Interval Cardio: 5 minutes hard cardio

 

Cool down: 5 minutes easy/moderate cardio

 

Complete this workout and you will have completed 30 minutes of cardiovascular activity and 20 minutes of resistance training.  Compete 3 times per week.

Holiday Survival Tips

"Preventing the Extra Pounds"

The holidays are intended to be a joyous time spent with loved ones and a time to reflect on the good and bad time over the past year.  It is also a chance to look forward to the future.  Interesting enough it is also the time a year when people actually anticipate gaining a few extra pounds.  Because people concede to the weight gain it is common to start the New Year off with the goal of losing weight.   Seems a bit absurd, don’t you think?  Why gain the weight in the first place?

I suppose everyone may have a reason for gaining the weight, but in the end it comes down to one thing:  you gave yourself permission to gain weight!

It is your choice:

1. Eat in moderation- I love the holiday food selection and I have a bit of a sweet tooth, but moderation is the key.  Feel free to indulge, but don’t overindulge.  This includes alcohol!
2. Have an eating plan- Playing off the first item.  You need to eat the bad (but oh so good) food moderation, but the majority of your meals should be centered around the following:  Lean Proteins, Starchy and Fibrous Carbohydrates.
3. Exercise- Finding time to exercise during the hustle and bustle of the holidays can be a challenge, but if you plan ahead and work your plan you will find that you can get your exercise in. 
4. Stay Active- Yes this is different than exercise.  For me exercise is defined and doing the extra work beyond what you would do during a typical day.  Staying active implies finding ways to burn more calories through out the day.  For example if you sit all day at work, try and stand up as often as you can.  If you stand all day, then try to walk around.  Get the point?
5. Practice distraction- If you have kids you might be familiar with this concept.  Here is the skinny, do something that distracts you from the unhealthy habits.  For instance, if you are chatting with a friend next to h’oderves you are likely to mindless graze on the h’oderves.  Move the conversation away from the temptation of h’oderves save yourself and friend from the unwanted calories. Put yourself in a position to be successful.

There you have it 5 tips that will keep you from gaining the extra holiday way.