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Category Archives: Nutritional Guidance

Why Do We Get Sleepy After Big Holiday Meals?

It happened, it came and went!  The coveted Thanksgiving meal. Uncle Tom deep-fries the turkey; Aunt Kathy makes her famous mashed potatoes with enough butter to supplement an army, and drinks after drinks; after drinks. Everyone knows what happens next. You crash on the couch and feel as though you will never move again. This is not a rare occurrence. In fact, it probably has happened every year and will continue to do so. So, have you ever wondered why you can’t shake the sleepiness after a big meal? I will bless you with some knowledge before this Thanksgiving feast so you can at least know why you are falling asleep after you stuff yourself! Pun intended.

Sleepy…

Feeling sleepy after eating is not the food holding down your brain after you eat five pounds of turkey. It is just your body going through chemical changes as your body digests the food. However, feeling sleepy after a big meal can be caused by many factors such as the type of food you are eating, bad sleeping habits, and your health.

Your body uses a lot of energy and your body uses food as the fuel source. The body then takes that source of energy and breaks it down in the digestive tract; breaking the nutrients into glucose and giving energy to your body. During this digestive process, your body releases hormones that increase your blood sugar and create a feeling of fullness. At the exact same time your brain releases the hormone serotonin which makes you feel sleepy. Another chemical is released called melatonin and this is the main hormone responsible for helping you fall asleep.

Your body digests all food the same way, but not all food is the same and thus how it makes you feel is different as well. Some foods such as protein release an amino acid called tryptophan which releases the hormone serotonin; making you sleepy. Carbohydrates also have the same effect on your body, which is why you probably feel sleepy after eating a bunch of mashed potatoes. Overeating can also make you sleepier than you probably would get if you ate a regular sized meal. After you eat a large meal more blood is sent to your digestive system to help digest the extra food. This causes a temporary loss of blood and nutrients from the brain. No wonder I feel like I want to pass out!

So how do I combat this post-meal drowsiness? Am I doomed to be a couch potato for the second half of Thanksgiving?

Drinking lots of water and limiting your sugar intake can help you feel less drowsy after big meals. Subsequently, you should try and eat many smaller meals rather than stuffing yourself with one large meal.

Lastly, not getting enough sleep will make anyone feel sleepy, let alone after a big meal. After you eat your body relaxes giving you a sense of wanting to sleep. If you didn’t get a good night’s rest, you will undoubtably feel sleepy, especially after Thanksgiving dinner.

Now that you know why and how you feel sleepy after eating a big meal, I’m sure you will temper yourself when you see all the food on the table, right? Ok, probably not. But at least you will know what your body is going through when you are sitting on the couch, eyes half open, trying to watch football.

Hope everyone has a wonderful Thanksgiving weekend!

If you are having trouble obtaining the right mentality to make a change or you want more fitness education, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla.

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The beginning of the new year means new years resolutions and the adoption of a new eating habits. Over recent years, new diets and cleanses have been popping up everywhere. Atkins, Whole 30, the Paleo diet, are just a few of them. Recently the Keto diet has exploded in popularity. The diet claims to have the capability to cure obesity, cancer, liver disease, symptoms in mental disorders such as autism, and a dependence on prescription drugs. Can that really be true? What makes this diet different from all the others? How do I know if the Keto diet is right for me? All these questions are very valid. Hours of vigorously searching articles are over. I will compile a list of what the top, most trusted, health publications say about the Keto diet as a reference for you. Without the confusing doctor lingo.

What is Keto Diet

If you are new to the Keto diet, let me give you a little background about this new fab. Keto, short for “Ketogenic” is a low carb, moderate protein, high fat diet that puts your body in a ketogenic state. I don’t suggest anyone drink butter! However, the theory behind the diet is a high fat diet and a lot of butter is in fact allowed. The theory behind the diet is that it takes more calories to change fat into energy than it does to change carbs into energy. It’s possible that a high-fat, high-protein diet could satisfy you more, so you eat less.

Experts

WebMD

WebMD is one of the most trusted and visited medical reference publications on the web. Their articles are reviewed by doctors. This is what they say about the ketogenic diet.

“When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight. This is called ketosis. It’s important to note that the ketogenic diet is a short-term diet that’s focused on weight loss rather than the pursuit of health benefits.”

NIH

The National Institute of Health is right behind, if not right there next to WebMD as the most trusted medical information website. This is an excerpt from a larger more detailed article explaining the ketogenic diet.

“There is no doubt that there is strong supportive evidence that the use of ketogenic diets in weight loss therapy is effective, however the mechanisms underlying the effects of KDs on weight loss is still a subject of debate. Atkins’ original hypothesis suggested that weight loss was induced by losing energy through excretion of ketone bodies, but more recently different hypotheses have been proposed: one hypothesis is that the use of energy from protein in KD is an “expensive” process for the body and so can lead to a “waste of calories” and therefore increased weight loss compared to other “less expensive” diets.”

Mayo Clinic

The Mayo clinic is the largest not-for-profit medical publications on the web and is a trusted medical reference around the world. This is their thought on the ketogenic diet:

“The upsides:

While the precise mechanisms are unclear, ketosis is thought to have brain-protecting benefits: As many as half of young people with epilepsy had fewer seizures after following the diet. And some early research suggests it may have benefits for blood sugar control among people with diabetes. An upcoming study will look at the ketogenic diet as a weight maintenance strategy.

 

The downsides:

While the research is exciting, there’s very little evidence to show that this type of eating is effective — or safe — over the long term for anything other than epilepsy. Plus, very low carbohydrate diets tend to have higher rates of side effects, including constipation, headaches, bad breath and more. Also, meeting the diet’s requirements means cutting out many healthy foods, making it difficult to meet your micronutrient needs.

 

Mayo’s verdict:

While the ketogenic diet may be recommended for some people with uncontrolled epilepsy, the high fat content — and especially the high level of unhealthy saturated fat — combined with limits on nutrient-rich fruits, veggies and grains is a concern for long-term heart health.”

The ketogenic diet has been one of the most talked about new diets of 2020. There was a Netflix documentary made about it and people swear on it. WebMD, the NIH, and the Mayo Clinic are some of the most trusted medical publications available to the public. There have been many rumors floating around about the ketogenic diet among others and whether it’s the best diet for you. Most of us get our information from our friends and family about what is the best diet or cleanse out there for you and it’s easy to be misled. By providing the top research from the top experts, I hope this clarifies if this is the best diet for you.

 

If you are having trouble devising a healthy meal plan and you want to improve your overall general health, it may be time to consider San Diego’s best personal trainers.

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation.

Your fitness assessment includes:
– Full body comp assessment
– 20 min low intensity workout
– Goal Planning
– Nutrition Planning

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla. Call (858) 255-0367

Game Changers: Vegan vs. The Magic Pill: Keto

Food science has exploded in recent years. What use to be acceptable eating habits have started to be debunked and, in some cases, thrown out altogether. This change in perspective has bloomed due to innovations in food science as well as a better understanding of the human body. Recently, two documentaries have surfaced on Netflix challenging traditional eating habits and backing up their claims with eye opening testimonies. The two documentaries are called Game Changers and The Magic Pill. Game Changers claims that switching to a Vegan diet is the best thing for you. The Magic Pill on the other hand claims that switching to the Keto diet is in your best interests. So, which one is telling the truth? One must be the best, right?

Game Changers: Vegan Diet

Game Changers is a new Netflix documentary that touches on veganism, masculinity, health, and athleticism. The first week of its’ release, it became the highest selling documentary on iTunes. The documentary highlights some of the biggest names in sports such as Chris Paul and Novak Djokovic and big-name producers like James Cameron. I must admit I was very intrigued when I heard these big names, but a little skeptical because there always seems to be a new diet on the rise. I decided to watch the film as well as make a pros and cons list from my own individual research. This is what I concluded:

 

Pros:

  • Proves it is possible to be an athlete on a plant-based diet.
  • Proves You can get enough protein in plant-based diets
  • Showed how a red meat concentrated diet could lead to health problems.
  • Challenges the stigma that “you aren’t a man unless you eat meat”
  • Showed the benefits of a plant-based diet (not vegan) and provided evidence that supported a semi plant-based diet rather than exclusively plant-based.

Cons:

  • The athletes being interviewed were on vegan diets, discounting the messages trying to be conveyed about plant-based diets (not plant exclusive).
  • Most comparisons were made with people that were near carnivores and vegans and not omnivores following dietary guidelines vs vegans.
  • Interviewed athletes such as UFC fighter Nate Diaz who researched and created his own diet. Also interviewed MD’s. No sports dieticians or doctors interviewed to support their claims.

I was very surprised how well the movie was put together and there was a lot of compelling evidence. Which made me even more curious. If this movie seemed to be credible how could The Magic Pill claim to be the same?

The Magic Pill: Keto

The Keto diet has been gaining a lot of popularity recently so it’s no surprise a documentary was made abot it. The Magic Pill claims that the ketogenic diet (high in fats, moderate protein, and low carbs) is the best diet you could be on. The movie claims the diet has the capability to cure obesity, cancer, liver disease, symptoms in mental disorders such as autism, and a dependence on prescription drugs. This movie was claiming a little more than Game Changers, so I was excited to see how it matched up. After viewing the movie and doing some research, this is the pros and cons list I came up with.

Pros

  • Eliminates processed foods and replaces them with better options such as whole grains.
  • Emphasis on protein. Fish, eggs, and lean meat have been proven to be superfoods.
  • Clinical trials of ketogenic diet have concluded they could have profound health improvements as well as reduced prescription dependency on people with type 2 diabetes.
  • Incorporates healthy fats that most people don’t incorporate into their diets

Cons

  • Restrictive diets are very hard to maintain
  • There s no magic pill for anything, so claiming the ability to cure cancer, obesity, asthma, and diabetes is a bit farfetched.
  • No interviews with food/nutrition researchers, instead interviewed a cook

Conclusion

In conclusion, both documentaries claim that their diets are the “best” diets out there to lose weight, gain energy, and cure health problems. Game Changers had compelling evidence that athletes could still have exceptional performance output while on a vegan diet. The Magic Pill showed evidence of improved health, weight loss, and reduction in prescription dependency. But there were also cons to both movies. The common criticism in both movies was the credibility of the people they interviewed as most were not experts in the field. Both diets could be very beneficial, but just like every health decision, you should consult your doctor before making any drastic diet and lifestyle changes. What works for one person doesn’t necessarily work for the other. I highly recommend you watch the movies yourself and form your own opinions.

If you want an even more in-depth analysis of both movies watch Iron Orr personal trainer Adrian break down both documentaries below.

If you are having trouble obtaining the right mentality to make a change or you want more fitness education, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla.

 Ready to Start YOUR Full Body Exercises with a Professional Personal Trainer?

 

Reach out to Iron Orr Fitness to take your health to great heights

Call (858) 255-0367🔥

You have seen influencers such as Kylie Jenner or Gwyneth Paltrow draped in space blankets , sipping exotic teas, and covering their faces with the best new products being developed to detox your body. Or so they claim. But do these products work? Or is this just another form of capitalism preying on the consumers fears to make another dollar. I will introduce a few fab cleanses as well as dive into the debate about if these cleanses are worth the money.

The Juice

No, I am not talking about the same juice associated with Mark McGuire and Jose Canseco. Over the past year “juicing” is the new fab cleanse that everyone has heard of and wanting to try. Celebrities such as Simon Cowell have sworn juice detox’s work, but is this just a short-term effect?

Most juice cleanses are a break from all solid food, usually lasting between three and ten days. Most juices are comprised of low calories and jam packed full of vitamins and minerals. Most believe the juice cleanse to be a purging of your bad eating habits and kind of a reset for the body. Juicing is a great way to incorporate healthy aspects into your diet, but expecting the juice to be a “be all, fix all” is a bit far fetched. You can check out one of our previous blogs “6 Ways to Develop Healthy Habits” where I dive deeper into ways to start developing healthy habits and a week juice detox is not recommended for long term results. Juicing may be a good way to lose weight and improve your wellness in the short-term, but eventually you will have to modify your diet to incorporate protein and other essential nutrients.

The problem with juice cleanses is not the composition of the juice, it’s the failure to properly change someone’s eating habits. A lot of people revert to their bad eating habits and end up buying one, two, maybe even three more juice cleanses down the road because they don’t see any long-term results. Something the juice companies are thankful for. 

Beyoncé’s Maple Syrup Drink Cleanse

This drink cleanse became very popular when Beyoncé reported she lost 20 pounds with this drink prior to her filming of Dreamgirls. When Beyoncé says something, you can expect her fans and others to listen. The cleanse took off and even was tested on a television program “How to Lose Weight Well.” The cleanse seems very simple. All you do is: mix Madal Bal Natural Tree Syrup with water, lemon juice and cayenne pepper, then drink the concoction instead of eating meals. When I first saw this, I questioned if a human could live off maple syrup and cayenne pepper without passing out everyday? At least the juice drinks had vegetables and other minerals. The extreme nature of this cleanse seems the reason Beyoncé was able to lose weight fast, but just like the juice, sooner or later you are going to need to eat protein. It seems like most of these cleanses so far have one common theme, Drink instead of eat. The composition of the drinks may be different due to varying opinions about what works, but really, you’re just not eating crappy food anymore.

Gwyneth Paltrow’s Goop

If you haven’t heard of Gwyneth Paltrow or her multimillion-dollar health website Goop, then you probably don’t have many female friends. Goop has become one of the most popular digital lifestyle and health websites in the U.S. and coins itself as a “modern lifestyle brand.” Goop tries to separate themselves from the typical juice cleanse by offering content centered around making a complete lifestyle change as well as providing detox and beauty supplements. From food recipes, to meditation tips and even a podcast on wellness.

They seem to not just shove a product down your face. It is true, they offer more than just a product, but a business doesn’t survive without sales and Goop offers a wide range of products. Some examples of the products Goop sell are bee venom face masks, fruit acid face cleansers, and detox kits. I don’t have the scientific studies in front of me to tell you that bee venom actually helps your skin, but is it that much better than the other hundred skin products out there? Does the skin product or your form of a detox drink really differ from all the others? Recently, Goop came under fire for comments Paltrow made stating that everyone should strive for their “leanest livable weight.” Many medical professionals have discredited her statement and criticized her recommendations saying she is misleading her audienceand promoting unhealthy habits. Which brings me to my next question. Can we really believe what these health websites and celebrities are telling us? 

According to a NY Post article, all these cleanses could be a load of crap! “Your liver and kidneys are the best detox systems known to humans,” says Dr. Ryan Marino, an emergency room physician and medical toxicologist at University Hospitals Cleveland Medical Center. Companies that hawk detox products “prey on fears” and “are trying to profit from people’s lack of truthful information” about what’s happening in their own bodies, Marino says.

It makes sense! I have always wondered if these detox supplements or cleansing products worked, why isn’t every doctor telling their patients to do them? When someone finally wants to make a change in their diet, juicing healthy foods would in fact make you feel better and even lose weight. The problem is, when you finally do go back to a normal diet, you will gain all the weight back. The only way to counteract falling back into the bad habits is make a permanent change. If you can’t do it by yourself, you may want to consider teaming up with a personal trainer to help. 

Each one of these fab new trends has something in common. They want you to buy “all in” on the product because you have failed so many times to lose weight or change your unhealthy habits. They know you can’t live off the juice drink or magically make you younger with a new face cream, so they know you will be back a second time. Do we really want to make a lifestyle change for the better? Or do we just want to look like Brad Pitt without doing any work?

If you are having trouble obtaining the right mentality to make a change, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla. Call (858) 255-0367

Tasty, Healthy, and Quick: Shrimp and Couscous with Yogurt- Hummus Sauce

 

Having an active lifestyle can be hard. Balancing life’s obligations such as work, school, and kids can be overwhelming tasks that daunt even the best of us. Most of the time treating ourselves and our families to a good meal is the last thing on our minds, but why? The culinary boom across the United States does not reserve itself primarily to Gordon Ramsay’s Michelin star restaurants, but also has created a niche for the active lifestyle participant. Now more than ever, people with active lifestyles, who are also chefs and culinary experts, have started promoting tasty, healthy, and quick meals tailored for the person with a busy lifestyle.

In this first edition of Tasty, Healthy, Quick I will lay out a, you guessed it, tasty, healthy and quick meal that you can easily prep and cook within 30 minutes. All ingredients are common and can be easily bought at your local grocery store and tailored for food allergies and special diets.  This recipe will incorporate everything from protein, fruits, vegetables, and whole grains all prepped and cooked within 30 minutes.

Level: Easy

Total Time: 30 minutes

Prep: 15 minutes

Cook: 10 minutes

Serving: 4

Nutritional Analysis Per Serving
Calories: 385
Total Fat: 10 grams
Saturated Fat: 2 grams
Cholesterol: 180 milligrams
Sodium: 950 milligrams
Carbohydrates: 47 grams
Dietary Fiber: 7.5 grams
Protein: 30 grams
Sugar: 8 grams

Here in Southern California, Taco Tuesday is our mid-week eating holiday. We love Mexican food , and probably eat it multiple times a week, but Taco Tuesday gives us an excuse to indulge in one of Mexico’s greatest culinary accomplishments, the taco!Tacos come in all sizes and many different fillings, and usually either corn or flour tortillas. If you go to a traditional Mexican restaurant, the tacos will be delicious, but also overloaded with fats and calories. Fear not! I have found a recipe that will allow us taco lovers to indulge without feeling bad about ourselves. 

Course: Dinner
Cuisine: Mexican
Servings: 6 servings
Calories: 369 kcal
Author: Chelsea (https://www.chelseasmessyapron.com/healthy-tacos/)

Ingredients

Overlapping Taco Ingredients
•Salt and pepper
•2 tablespoons olive oil, separated
•2-3 fresh limes (3 tablespoons fresh lime juice + 1 teaspoon lime zest, separated)
•Tortillas (corn, whole wheat, or flour), fresh avocado or guacamole, additional fresh lime and/or cilantro

Corn Topping
•2 cups frozen corn (OR use fresh corn on the cob if available)
•1/4 cup chopped cilantro
•3/4 cup thinly sliced radishes
•1 tablespoon jalapeno pepper, finely minced

Beans
•1 small (2/3rds cup) yellow onion, diced
•1/2 teaspoon minced garlic
•2 cans (14.5 ounces EACH) black beans, drained and rinsed
•1 cup mild salsa
•1/2 teaspoon chili powder
•1 and 1/2 teaspoon ground cumin

Cilantro “Pesto”
•1 cup tightly packed cilantro leaves (no need to remove every stem, just cut most the stems off in one cut)
•1/2 of 1 small shallot, coarsely chopped (1-2 tablespoons) *
•1 teaspoon minced garlic
•1 tablespoon red wine vinegar
•1/4 cup olive oil

Instructions
Corn Topping

1.Alternative #1:
use pre-roasted canned corn — drain and allow to dry.

Alternative #2: use frozen corn — place in a preheated large cast-iron skillet (cast iron chars better and won’t ruin your pan) 3 to 5 minutes, stirring once or twice, until kernels are lightly charred. Avoid stirring too often as this will keep the corn from getting a good roast.

Alternative #3: Grill some fresh corn on the cob and cut it from the cob.

2. Combine COMPLETELY cooled corn with chopped cilantro, thinly sliced radishes, jalapeno pepper, a generous pinch of salt and pepper (add to taste; I add about 1/4 teaspoon each), 1 tablespoon olive oil, 2 tablespoons fresh lime juice, and 1 teaspoon lime zest. Stir, adjust seasoning to taste, and let stand to marinate while preparing the rest of the tacos.

Beans
1.In the same skillet used for the corn, add the remaining 1 tablespoon olive oil. Add in the chopped onion and saute for 3 minutes over medium high heat. Add in the garlic and stir for another 30 seconds. Add in the drained and rinsed black beans, salsa, chili powder and cumin. Simmer mixture for about 5 -10 minutes, stirring occasionally. Slightly mash half of the beans if desired. Season to taste with salt and pepper.

Cilantro “Pesto”
1.Add all the ingredients except the olive oil and pulse in a blender until combined. Once it is all combined, add olive oil and pulse a few times quickly until combined. (Over mixing olive oil can create a metallic taste, so it is important to add the olive oil in last.) Season to taste with salt and pepper (I use about 1/2 teaspoon salt and 1/4 teaspoon pepper).

Assemble
1.Char/grill/warm tortillas and add a generous amount of the black beans’ mixture followed by the corn topping, some fresh avocado (or guacamole), and a spoonful of the pesto. If desired, add cheese, additional chopped cilantro, and fresh lime juice. Enjoy as soon as assembled.

Eating healthy can take a lot of planning and sometimes put a dent in your wallet depending on where you buy your groceries. It can be very tempting to take shortcuts because you get frustrated or just want to eat a hamburger. The thing is, you can still eat delicious food and not spend a ton of money doing it! All you must do is plan the right way!

Here at Iron Orr Fitness, we know the challenge of eating healthy delicious food. Our trainers will devise a nutrition plan for you and help you implement it into your daily routine and see results fast. Your days worrying about what you are going to eat are over!

Come in and schedule a free consultation with one of our great personal trainers today and start hitting your fitness goals! Call (858) 255-0367

How Much Protein Does My Body Need After a Workout?

Exercise science has exploded over the last decade and so have exercise supplements. One of the most popular supplements taken after a workout is protein. Protein is one of the most important substances in your body to promote good health. Protein is so important to your body that the Greeks derived the word from the Latin root “proteos” meaning “primary.” Exercise science experts have long known about the role protein plays in your body and how it can be harnessed to help you recover from your workouts. The big debate between experts is how much protein your muscles can absorb.

After a workout, it would make complete logical sense to jam pack your body with as much protein as possible. Afterall, protein synthesis is what ultimately builds and repairs your muscles. When you exercise micro tears in the muscles will develop. The harder you work out, the more micro tears in the muscles you will get. Protein is the number one substance that helps repair these micro tears and make your muscles bigger and stronger. According to an article in Men’s Health Magazine</a href>, “If your muscles receive fewer than 25 grams of protein in a sitting, however, muscle tears brought on by exercise persist due to lack of building materials. So, taking as much protein as possible after a workout is the best option, yes? It may be a little more complicated than we thought. Men’s Health Magazine continues to explain that “if your muscles receive more than 35 grams of protein, they have all the building materials they need, and the protein goes to other parts of your body—or into the toilet.” So, does that mean that the 50-gram protein shakes from GNC or the 10-ounce steak that you ate after your workout is a waste? That isn’t necessarily true as well.

 

Most exercise experts agree that the magical number of proteins your body needs after a workout is between 25-35 grams. You might be wondering to yourself, if not a protein shake, steak, or milk, what other foods will give me the necessary protein to repair my muscles after a hard workout?

1.)Greek Yogurt: Greek yogurt packs twice as much protein as regular yogurt. If you pair it with berries, it will also combat muscle soreness.

2.)Eggs: One of the best sources of protein. Also jam packed full of essential amino acids that help your body recover after a hard workout.

3.)Quinoa: A vegetable that packs an enormous amount of protein while keeping your stomach satisfied as well as essential amino acids. Holds more fiber than your average grain.

4.)Cottage Cheese: Made from curds of pasteurized cow milk. Excellent source of the protein Casein. Casein digests slower than whey protein, which is better preventing your muscles from breaking down after a workout.

5.)Navy Beans: 15 grams of protein per cup. Very versatile bean that is inexpensive and good for your digestion and your heart.

Depending on the types of workouts and your individual goals, diets will vary from person to person. However, according to Men’s Health “if you’re piling your plate with too much protein, you might be pushing other vital nutrients out of your diet from foods such as vegetables, fruits, healthy fats, and whole grains, that can help with muscle recovery and weight loss.” In other words, eat smart!

Exercise science experts have raved about the role protein plays in recovering from your workout. Protein can be found in a variety of foods as well as synthesized and sold as a supplement and many athletes, coaches, and nutritionist know how valuable it is to the human body. The debate has always been how much protein can my body handle? The safe answer is between 25-35 grams, but depending on your workout goals, body composition, and metabolism the exact number of grams of protein will vary between person to person. The important thing to remember is don’t abuse your protein consumption as it will affect other important nutrients in your diet. Like my father always use to say, “everything is good in moderation.”

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For football fans, Super Bowl Sunday is the most anticipated spectacle of the year. The day that grown men wake up before the sun rises to prep their grill for the day’s work ahead. A party centered around a single game that has been built up and anticipated for weeks. An event where people throw their diets out the window, forget about their new year’s resolutions, and stuff themselves with lots of food and drinks. For some, Super Bowl Sunday is the day that they fall off the horse. Homeostasis kicks in and we realize how comfortable it is to eat and drink and sit on a couch.

According to a recent study by LetsGetChecked the average American eats 11,000 calories and 19 different foods on Super Bowl Sunday! That is 4 times the recommended caloric intake! Fear not! This year you do not need feel guilty about overindulging. Here are 5 healthy Super Bowl snacks you can feel good about eating during the big game.

1. Healthy Loaded Sweet Potato Rounds

 

 

I love potato’s and carbs and when I first discovered the sweet potato, I was in awe because it actually tastes delicious and is healthier for you than your regular Idaho potato. You are telling me there is a healthy, tasty potato? Yes! Utilize them! These sweet potato rounds are fast and easy to make and a party favorite. You can make them in large batches, which takes a lot of stress off your prep for game day. These things are like bruschetta but with a sweet potato. Not only do these small things make a great appetizer, you can eat them as a main dish as well. Find the full recipe here.

For football fans, Super Bowl Sunday is the most anticipated spectacle of the year. The day that grown men wake up before the sun rises to prep their grill for the day’s work ahead. A party centered around a single game that has been built up and anticipated for weeks. An event where people throw their diets out the window, forget about their new year’s resolutions, and stuff themselves with lots of food and drinks. For some, Super Bowl Sunday is the day that they fall off the horse. Homeostasis kicks in and we realize how comfortable it is to eat and drink and sit on a couch.

According to a recent study by LetsGetChecked the average American eats 11,000 calories and 19 different foods on Super Bowl Sunday! That is 4 times the recommended caloric intake! Fear not! This year you do not need feel guilty about overindulging. Here are 5 healthy Super Bowl snacks you can feel good about eating during the big game.

1. Healthy Loaded Sweet Potato Rounds

 

 

2. Lemon Pepper Chicken Kebobs

 

The combination of lemon, pepper, and chicken has been a staple in the chicken community for ages. The sour taste of the lemon mixed with the savory chicken is too good to pass up. Kebabs are also the perfect idea for when the grill gets broken out and you have many guests to feed. Chicken is a lean meat, so you don’t need to be conscious about the fat you get from beef and the vegetables that compliment are healthy and taste delicious grilled. Lastly, kebobs are the of the most fun dishes to eat. Who doesn’t like biting into a giant stick of delicious meat? You can find the full recipe here.

3. Lightened-Up Asian Chicken Sliders

 

Just like the chicken kebob, these lightened-up turkey sliders substitute the fatty beef for leaner meat. In this case it’s turkey. Who says turkey is only meant for Thanksgiving? This snack is loaded with fresh veggies and protein with an Asian kick. These are perfect for a big hungry crowd and you are able to at these in abundance since they are very healthy! If you want to check out the full recipe, you can find it here.

4. Healthy Buffalo Chicken Dip

 

I recently came across a chart that described each states favorite Super Bowl snack and California’s was buffalo chicken dip. I was a little shocked. Not because I don’t like buffalo chicken dip, but was tacos really not the right answer While this snack isn’t the healthiest on our list, you can still make it as healthy as possible by using low-fat sour cream and low-fat cream cheese. This snack is perfect for scooping with a fresh vegetable such as celery or carrots. Indulge and enjoy! Find the recipe here.

5. Healthy Peanut Butter Cheescake Dip

 

If you thought I would leave dessert of this list because all dessert is unhealthy you are wrong! Desserts can be very unhealthy, but if done right can pack many antioxidants from berries and chocolate that is actually good for you. This light, chocolatey, peanut buttery dip is perfect when served with fruit and will have your friends at the party skipping the main course and heading straight for dessert! Get your peanut butter chocolate party on here.

Many of us have trouble making smart nutrition decisions. If you are having trouble meal prepping or setting up meal plans, you may want to consider working with a personal trainer. You might think you only need a personal trainer to gain muscle. Wrong! 80 percent of living a healthy lifestyle is diet!

 

Come into Iron Orr Fitness today to receive your FREE consultation! We will give you a medical grade body composition test, 20 min workout, and develop a nutrition plan.

We were just voted BEST PERSONAL TRAINERS IN SAN DIEGO 2020 by San Diego Business Awards and rated BEST GYM IN SAN DIEGO 2019 by Expertise.  We only hire Elite Certified Personal Trainers in San Diego with varying levels of experience in athletics from the Olympics, Professional, Collegiate, Competitive Power Lifting, to general fitness.

 

Iron Orr Fitness is dedicated to making sure you dominate 2020 by reaching your goals!

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Intermittent fasting has gained traction over the last few years but fasting in intervals was discovered back in 1945 when scientist discovered intermittent fasting extended life expectancy in mice. Since this discovery many have become conscious of the health benefits of intermittent fasting and started trying to incorporate it in their daily lives. Is intermittent fasting for everyone though? It sounds like stuffing and starving. Could that really be beneficial to my health? Let’s go over the most frequently asked questions about intermittent fasting and answer any concerns you may have.

What is Intermittent Fasting?

Intermittent Fasting (IF) is an eating regime done in cycles, rotating between eating and fasting. Many refer to this trend as a diet, but realistically it is a fasting pattern.

IF commonly is executed using these methods:

  • The 16/8– The most common method used for IF. This method involves skipping breakfast and eating all your calories during an 8-hour period, then fasting for 16.
  • The 5:2– Method involves eating 500-600 calories on two non-consecutive days out of the week and eating normally for the other 5 days.
  • The Eat-Fast-Eat– Involves fasting for 24 hours a couple times a week and on non-consecutive days. For example, fasting from breakfast one day to breakfast the next day.

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Health Benefits

 

Weight loss is the number one reason people start practicing intermittent fasting but there have been studies that prove IF can have even more health benefits. Eating less calories than you burn is the primary focus of IF. However, when you fast, your body also goes through chemical changes within your cells and hormones. Your HGH hormone, connected with strength and muscle growth skyrockets. Your insulin levels drop dramatically, and studies have also found it could boost your life expectancy. IF has also been linked with a reduction in cancer, improved brain health, reduction in inflammation, and improved heart health.

Implementation

Eating healthy can be easy for a short period of time but as time goes it can get harder and harder. That’s why setting yourself up for success is the number one thing you can do before deciding to embark on your IF journey. At first studies showed that IF and eating less every day had similar results when it came to weight loss. However, people had real trouble with the fasting.

 

New studies have found that not all IF methods are the same and some methods are considerably more reasonable and sustainable then previously thought. A University of Alabama study found that simply eating earlier in the day and less at night had dramatic health benefits, especially in diabetics.

Conclusion

In conclusion, IF can be a reasonable way to lose weight. However, you should always consult your doctor before you start any new diet regime. This is what Monique Tello, MD, MPH and Contributing Editor of Harvard Health concludes about here research surrounding IF

“So, here’s the deal. There is some good scientific evidence suggesting that circadian rhythm fasting (IF), when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes. (However, people with advanced diabetes or who are on medications for diabetes, people with a history of eating disorders like anorexia and bulimia, and pregnant or breastfeeding women should not attempt intermittent fasting unless under the close supervision of a physician who can monitor them.)”

4 Ways to Use This Informatin for Better Health

 

  • Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (a sensible, plant-based, Mediterranean-style diet).
  • Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone.
  • Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed).
  • Avoid snacking or eating at nighttime, all the time.

(https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156)

Many of us have trouble making smart nutrition decisions. If you are having trouble meal prepping or setting up meal plans, you may want to consider working with a personal trainer. You might think you only need a personal trainer to gain muscle. Wrong! 80 percent of living a healthy lifestyle is diet!

 

Come into Iron Orr Fitness today to receive your FREE consultation! We will give you a medical grade body composition test, 20 min workout, and develop a nutrition plan.

We were just voted BEST PERSONAL TRAINERS IN SAN DIEGO 2020 by San Diego Business Awards and rated BEST GYM IN SAN DIEGO 2019 by Expertise.  We only hire Elite Certified Personal Trainers in San Diego with varying levels of experience in athletics from the Olympics, Professional, Collegiate, Competitive Power Lifting, to general fitness.

 

Iron Orr Fitness is dedicated to making sure you dominate 2020 by reaching your goals!

Logo of Iron Orr Fitness Personal Trainers San Diego

Protein is essential to all life. Protein synthesis is needed in all living cells and our bodies need it as fuel to function. GNC sells it in massive canisters and people say eating bugs is a good source of it. In the fitness world, protein is god. A legal and morally acceptable steroid. There is a debate surrounded around the best way to get your protein, but the fact that it is needed has never been questioned. What is exactly is it and why is it so important to our bodies?

What is Protein?

Protein is a micronutrient found throughout the body in our hair, bones, muscles and in every cell in our bodies. It makes up the hemoglobin that carries oxygen to our blood and even makes up the enzymes that catalyze chemical reactions in our bodies. Protein is made out of building blocks called amino acids. Our bodies do not store amino acids, so our bodies produce them from scratch or modify others to fulfill needs. There are two types of Amino Acids:

1. Essential Amino Acids

  • Cannot be made by the body
  • They must come from food
  • There are nine: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine

2. Non-Essential Amino Acids

  • Can be made by humans and so is not essential to the human diet.
  • There are 11: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine

Types of Protein

Complete Protein: A complete protein or whole protein is a food source of protein that contains an adequate proportion of each of the nine essential amino acids

 

Examples: red meat, poultry, fish, eggs, milk, cheese and yogurt (Animal products)

Incomplete Protein: Plant foods are considered incomplete proteins. They are low or lacking in one or more of the amino acids we need to build cells and can be mixed together to make a complete protein.

How Much Do I Need?

According to the National Academy of Medicine an adult should consume a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight. For a 200-pound person, that means about 70 grams each day. The National Academy of Medicine also sets a wide range for acceptable protein intake—anywhere from 10% to 35% of calories each day (Harvard.edu). The recommended amount per meal should be minimum 25-30 grams. This number can be modified depending on what your goals are.

How it Affects Your Muscles

Protein is the main micronutrient the body uses to build and repair muscle. Certain amino acids are better for building muscles than others. Three of the nine essential amino acids are the best for building muscle. They are:

  • Leucine
  • isoleucine
  • Valine

After a tough workout protein needs to be ingested within a 30-minute time period for the protein to have the max effect repairing your muscles.

If you want more diet information or want to learn more about exercise science, it may be a good idea to work with a personal trainer.

80 percent of living a healthy lifestyle is diet!

Not only will you gain valuable knowledge about your workouts, you will gain diet and nutrition knowledge that will last you a lifetime.

Don’t let your best years pass you by only to have regret later on in life!

Come into Iron Orr Fitness today to receive your FREE consultation! We will give you a medical grade body composition test, 20 min workout, and develop a nutrition plan.

We were just voted BEST PERSONAL TRAINERS IN SAN DIEGO 2020 by San Diego Business Awards and rated BEST GYM IN SAN DIEGO 2019 by Expertise.  We only hire Elite Certified Personal Trainers in San Diego with varying levels of experience in athletics from the Olympics, Professional, Collegiate, Competitive Power Lifting, to general fitness.

 

Iron Orr Fitness is dedicated to making sure you dominate 2020 by reaching your goals!

Logo of Iron Orr Fitness Personal Trainers San Diego