Showing posts with label (NUTRITION). Show all posts
Showing posts with label (NUTRITION). Show all posts

Monday, June 2, 2008

Nutrition Part 2

I am being asked with more and more frequency about nutrition, about what I do, what I recommend, and how can someone get started. I always answer with my canned response in the gym (well you know _______, I am not a licensed dietician so I can't really suggest anything but I can tell you what I do, but can't give any specific advice for liability reasons) This response is not the one I like and I can tell the people that asked the question don't like it much either. What I can do and often do is tell people about the nutrition books I am/have reading/read and this is usually sufficient to get people going. I don't have to be as diplomatic on my blog because it's MY blog. I still won't tell people what to eat, but I will tell them what to look for in nutrition. Jack Lalane use to say if man made it, don't eat it. That was back in the 40's I believe and things have come full circle. Take for instance the zone diet. Awesome food plan by the way. Anyway, I linked to the main site last post but I want to link another section of that site I found to be a little burried. This LINK will help you get started in the zone, it has a sample day, ideas for snacks, groceries to get and my favourite, a description of blocks of food. (I always fumble my description to people because it is hard for someone to think of food in oz. and blocks) Enjoy the link and happy shopping!

Saturday, May 31, 2008

Nutrition

The CrossFit dietary prescription is as follows:

Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

Follow link for more information:
Zone Diet">Zone Diet


What Should I Eat?

In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all circumspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition


Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid?

Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?

The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research quot;hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity

Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

Tuesday, March 11, 2008

Would you like some water?


What kind of joke is this? I try to be healthy. I really do. That is why I was so pissed off when I read this article. I mean what the hell is the point? I Try to be healthy, I drink lots of water, oh and apparently that's not all I may be drinking. Would you like some sex hormones with that? Fuck Me!

As stated in the article:

A vast array of pharmaceuticals — including antibiotics, anti-convulsants, mood stabilizers and sex hormones — have been found in the drinking water supplies of at least 41 million Americans, an Associated Press investigation shows.

Reading this kind of bullshit makes me wonder if it is possible to truly live a healthy lifestyle. Yes, we can all make good choices for our health, but what are we really in control of? There is only so much you can do to avoid toxicities and pollutants. All I have to say is I hope Canada has better policies than the U.S.

Flickr Credit: http: monkeyuk2000

Friday, February 22, 2008

Revisiting Soft Drinks


Another question I get asked a bit, is why no soft drinks? Bottom line is that they are filled with sugar. Check out this article. Anything in moderation won't kill you but if you look at your food choices as 'what will help my health and what will hurt it', drinking pop will obviously be a bad choice. Don't get me wrong, I still drink pop once in a while. By once in while I mean once a month, maybe when I am at the movies.

I got a great question from my brother yesterday that I am not sure I can answer. Needless to say I will be researching this. Why is alcohol a better choice than pop? I guess it's not really. Anything in moderation. I am not a big drinker. And when I do drink I limit it to a couple. More research to follow.
Photo credit: supercamel of Flickr

Friday, November 23, 2007

Good Calories Bad Calories


Here is an interview with Gary Taubes. If you CrossFit, you've probably heard the name. Interesting hypothesis about nutrition that we (crossfitters) know as correct because we live it. Or try to live close to it. Here it is, Enjoy.

Tuesday, November 6, 2007

Eat Less to Live Longer

Calorie restriction isn't anything new for a crossfitter but that fact doesn't make it any easier. Here is some convincing support for the non-believers out there.

ScienceDaily (Sep. 26, 2007) — For nearly 70 years scientists have known that caloric restriction prolongs life. In everything from yeast to primates, a significant decrease in calories can extend lifespan by as much as one-third. But getting under the hood of the molecular machinery that drives this longevity has remained elusive.



Now, reporting in the September 21 issue of the journal Cell, researchers from Harvard Medical School, in collaboration with scientists from Cornell Medical School and the National Institutes of Health, have discovered two genes in mammalian cells that act as gatekeepers for cellular longevity. When cells experience certain kinds of stress, such as caloric restriction, these genes rev up and help protect cells from diseases of aging.

"We've reason to believe now that these two genes may be potential drug targets for diseases associated with aging," says David Sinclair, associate professor of pathology at Harvard Medical School and senior author on the paper.

The new genes that Sinclair's group have discovered, in collaboration with Anthony Sauve of Cornell Medical School and Rafael de Cabo of NIH, are called SIRT3 and SIRT4. They are members of a larger class of genes called sirtuins. (Another gene belonging to this family, SIRT1, was shown last year to also have a powerful impact on longevity when stimulated by the red-wine molecule resveratrol.)

In this paper, the newly discovered role of SIRT3 and SIRT4 drives home something scientists have suspected for a long time: mitochondria are vital for sustaining the health and longevity of a cell.

Mitochondria, a kind of cellular organ that lives in the cytoplasm, are often considered to be the cell's battery packs. When mitochondria stability starts to wane, energy is drained out of the cell, and its days are numbered. In this paper, Sinclair and his collaborators discovered that SIRT3 and SIRT4 play a vital role in a longevity network that maintains the vitality of mitochondria and keeps cells healthy when they would otherwise die.

When cells undergo caloric restriction, signals sent in through the membrane activate a gene called NAMPT. As levels of NAMPT ramp up, a small molecule called NAD begins to amass in the mitochondria. This, in turn, causes the activity of enzymes created by the SIRT3 and SIRT4 genes--enzymes that live in the mitochondria--to increase as well. As a result, the mitochondria grow stronger, energy-output increases, and the cell's aging process slows down significantly. (Interestingly, this same process is also activated by exercise.)

"We're not sure yet what particular mechanism is activated by these increased levels of NAD, and as a result SIRT3 and SIRT4," says Sinclair, "but we do see that normal cell-suicide programs are noticeably attenuated. This is the first time ever that SIRT3 and SIRT4 have been linked to cell survival."

In fact, the mitochondria appear to be so essential to the cell's life that when all other energy sources inside the cell--including the nucleus--are wiped out, yet the mitochondria are kept intact and functional, the cell remains alive.

"Mitochondria are the guardians of cell survival," says Sinclair. "If we can keep boosting levels of NAD in the mitochondria, which in turn stimulates buckets more of SIRT3 and SIRT4, then for a period of time the cell really needs nothing else."

Sinclair and his colleagues have coined a phrase for this observation: the Mitochondrial Oasis Hypothesis.

SIRT3 and SIRT4 may now also be potential drug targets for diseases associated with aging. For example, in recent years scientists have become increasingly aware of the importance of mitochondrial function in treating diseases such as cancer, diabetes, and neurodegeneration.

"Theoretically, we can envision a small molecule that can increase levels of NAD, or SIRT3 and SIRT4 directly, in the mitochondria," says Sinclair. "Such a molecule could be used for many age-related diseases."

According to Suave of Cornell, "This study also highlights how advanced technological methods can help resolve fundamental biological questions in ways that were hard to achieve as recently as a few years ago."

This study is supported by the National Institutes of Health and the Paul F. Glenn Laboratories for the Biological Mechanisms of Aging. Sinclair and Suave are consultants to Sirtris Pharmaceuticals, a company aiming to treat diseases by modulating sirtuins. Sinclair is also a cofounder of Sirtris Pharmaceuticals and sits on their advisory board and board of directors.

Adapted from materials provided by Harvard Medical School.


Harvard Medical School (2007, September 26). Eat Less To Live Longer: Calorie Restriction Linked To Long Healthy Lives. ScienceDaily. Retrieved November 6, 2007, from http://www.sciencedaily.com­ /releases/2007/09/070920122209.htm

Electron micrograph of a single mitochondrion showing the organized arrangement of the protein matrix and the inner mitochondrial membranes. (Credit: U.S. Dept. of Health and Human Services/National Institutes of Health)