Do not waste your training.
-Kyle Duarte BA, Nutrition and Wellness
Ethanol is not an essential nutrient for the body, though it delivers 7 calories per gram, making it a high energy compound. Though this may sound good, the body actually turns to the use of alcohol for energy instead of other sources (when alcohol is present). It is absorbed in different areas in the GI tract and heads straight to the liver. Here, about 90% of the alcohol is broken down while the other 10% (more if you are binge drinking) heads to the blood stream.
Liver alcohol dehydrogenase (LADH) is a time limiting enzyme that oxidizes ethanol at 15 g per hour. Ethanol may not be toxic to the body itself, but the metabolic byproducts, acetate and acetaldehyde are (these by products can be 30 times more toxic than the original ethanol consumed).
Ethanol and its metabolic by products are shown to have extreme mind altering effects, shown in the picture above, the human brain while intoxicated is not firing like the sober brain (The highlighter green on the right picture and the reds and yellows on the left indicate how active the body is during these states). When there is alcohol present in the body, and essential vitamin, Vitamin b1 (Thiamine) is not absorbed. Without Thiamine in the body, the metabolism of glucose and lipids are altered. Also, there are various glucose-derived neurotransmitters in the brain that Thiamine helps produce. Without the recommended 1.5g per day, neural function starts to decrease.
Pantothenic acid is a member of the B-vitamin family, and is often referred to as vitamin B-5. Its bioactive form, coenzyme A(used in the KREB CYCLE), plays a role in many processes in the body, including metabolism of proteins, fats, and carbohydrates, the production of energy, and the synthesis of red blood cells and a key neurotransmitter, acetylcholine. Vitamin B5 plays a pivotal role in helping release energy from sugars, starches, and fats.
The body only produces hormones at night and this is when the body does all of its repairing. REM sleep or the rapid eye movement section of the sleep cycle is the most important because this is when the body is in the deepest sleep, and is also when the repairing hormones are secreted. If there is any trace of alcohol in the body when the person goes to sleep, NO hormones are secreted and the body will not repair itself. It is very unlikely that a person will even reach a REM cycle if there is alcohol as well.
Coach Kyle’s Favorite Chili (PW)
- 1 Large sweet onion, chopped
- 4 Large celery sticks, cleaned & chopped
- 4 Large carrot sticks, cleaned & chopped (Don’t peel)
- 3 Garlic cloves, diced
- 1cup mushrooms, chopped
- 1 Anaheim pepper, chopped
- 1 Container of baby KALE
- 2 cans of garbanzo beans (sodium needs to be equal to or less than calories, or as close as you can find) *only 40% of the sodium is washed away when you rinse the beans.
- 1 can of black beans (same as above, all beans need to be drained and rinsed)
- 1 can of mixed beans (same as above)
- 3 Roma Tomatoes, chopped
- 1 Tbsp of chili powder
- 1 Tbsp of cayenne powder
- 2 tsp of paprika
- 1tsp of pink Himalayan salt
- 2 Tbsp of coconut oil
- Cilantro (entire bundle, chopped)
- In a very large pot, sauté the onions, celery, carrots, garlic, mushrooms and pepper until the onions are see through and everything is broken down and smells a little like heaven.
- Once the veggies are done, add all of the rinsed beans, the tomatoes and cilantro if you chose to buy.
- Let simmer for 5 minutes, and then add all of the spices. Let simmer on low/medium heat for 30-40 minutes.
- Directly before serving add the entire container of KALE and mix into the magical, cold day chili.
- Double check spices, and add according, but……NO MORE SALT! Taste the food without a sodium mask. Serve in a bowl.
**According to the PN Habits that we all follow, this is going to be a post workout meal. Remember beans and rice as a complete protein are only for people who follow a plant based lifestyle..
Pavlov for the Holidays
November 27, 2013
Kyle Duarte BA Nutrition and Wellness
During the holiday season, your senses will be on constant overload and it is going to take everything to remain on the path you have chosen. Let all of the smells and sounds take you back to the great times with your family, but do not allow those memories to control the progress that you have seen from all of your hard work.
This holiday season make sure you understand a few concepts:
- Lateral Hypothalamus: The “Hunger Center” in the brain. This is one of the areas followed by the stomach and mouth that tell you that you are hungry.
- Test this hunger center by drinking 8 ounces of water, and if you are still hungry make sure you eat according to the PN principles that we have all integrated into our lifestyles.
- Ventromedial Hypothalamus: The “Satiety Center” in the brain. This is the point in which volume, and content receptors in the stomach are triggered to send signals to the brain to make eating less desirable.
- Do not try to BEAT the (VMH)!
- Hyperphagia: Excessive food intake; Overeating. Commonly seen during the holiday season with an overabundance of foods and lack of control.
- Conditional Hunger: Hunger resulting from environmental factors, produced by conditioning. This is commonly seen when someone sees an advertisement and then consumes a food that they enjoy and every time they see that commercial they develop a sense of hunger.
- Also occurs when people see that one person (usually grandmother) who makes them eat everything that was cooked including fried, baked, and broiled foods. This person never lets you get off by eating what you need to fulfill the body’s needs, but forces you into hyperphagia.
Classical conditioning, explained by Ivan Pavlov, is a stimulus paired with a biologically significant stimulus a sufficient number of times for the novel stimulus to elicit the behavior or conditional response. WOAH, that sounds like Spanish! Let me put this into a scenario for you.
Grandmas pumpkin pie is sitting there and you see and smell the pie. This stimulus is paired with the wonderful taste that you have enjoyed for the entirety of your life and before you know it the conditional response is an empty plate with a fork on it and a feeling of regret……….that is quickly replaced by another slice, thank grandma!
- This holiday season it is important to ask yourself if all of the hard work that you have done and are going to do is worth overeating these few months in a row? Control the conditional responses that occur by noticing them before they happen and have a back-up plan in order to stay true to the lifestyle that you have adopted!
GOOD Luck and HAPPY THANKSGIVING!!!!!
‘Tis the Season at Full Throttle Athletics!
There are several ways to contribute to this awesome cause through FTA:
If you’re a female who feels like you’re living in a ‘fat loss world’ when all you really want to do is build some curves to your body, you’re going to need to learn how to approach your workout and diet program.
Let’s go over some of the body-changing points that you need to know.
Focus On Strength Training Over Cardio Workouts
The very first thing that you should be doing to help add more curves to your body is focusing more of your energy on strength training as opposed to cardio workouts.
While cardio training is good for heart health, it won’t change the way your body looks. Strength training is what will add curves in all the right places.
Start Eating More At Meal Time
Next, you’ll also want to make a note to start eating a bit more food at each of your main meals. In order to fill out, you have to feed your body more calories than it burns off over the course of the day because it’s this fuel that it will use to generate lean muscle tissue with.
Aim to add about 200 calories per day to your diet or 10% of your total calorie intake. This is as simple as adding another serving of oatmeal in the morning and having a banana with your lunch.
Don’t Neglect Rest
Rest is critical to success because it’s when you’re resting that your body will be rebuilding back its broken down muscle fibers, allowing you to get stronger.
Some women overdo it with the workout side of things thinking this will help keep them leaner, but really they’re just damaging their progress in doing so.
Pick Up Heavier Weights
If you want to see greater increases in muscle tone and definition, you need to give the body a reason to change.
If you’re lifting the same weight that you’ve comfortably been using for the last 3 weeks, what reason are you giving it?
You aren’t. Challenge yourself – you might be surprised at what you can accomplish.
So if you want to completely change your body, adding more attractive curves and filling out your thin frame, make sure that you follow these steps to success.
Ladies, if you have not taken advantage of FTA’s $99 TORQUE Test-Drive (28 Days), what are you waiting on? If you are serious about completely changing your body, adding attractive curves to all the right places, and decreasing overall body fat, FTA’s TORQUE program is the solution.
Just visit ‘WHAT IS TORQUE’, and then email FullThrottleAthletics@yahoo.com to schedule your TORQUE Success Session (no cost).
Yea, that looks about right.
Often times in the media, we hear about restricting calories in order to lose weight. 1200-1400 calorie diets seem to be popular when talking about weight loss. While it’s true that you’ll likely lose weight, a good amount of that weight will be muscle. I’m guessing that you all would like to keep your muscle while losing fat, so it would seem that calorie restriction is a bit contrary to your goals. Here are a few other reasons why calorie restriction isn’t the best idea.
1) It will slow down your metabolism
Fewer calories ingested over a sustained period of time will lead to a slower metabolism. Clearly, a slower metabolism is not the goal of any fat-loss program, so this is a big no-no. How does this happen? It could be a number of things. Calories are energy; if you have less energy throughout the day, you are less likely to be moving around and doing things. Also, consuming 1200-1400 calories a day is too low for just about everyone. If this amount of calorie restriction is sustained for a long period of time, your metabolism slows down because your body is unsure if it will receive sufficient calories. The body switches from optimal performance mode to survival mode. Which leads to reason number 2.
Ignore the smile. That potato is miserable.
If you have tried severely restricting calories before, I’m sure you’ve noticed that you don’t have much energy during the day. You may even turn into a couch potato. This makes sense as food is energy and you’re not having very much of it! This lack of energy means you’re sluggish throughout the day and also during your training sessions. If your sessions aren’t as productive, you’re not getting stronger, plain and simple. Since we’re trying to build muscle, this lack of energy just isn’t going to fly.
3) It sucks
Finally, calorie restriction just flat out sucks. To go along with the sluggishness, you also don’t get as much satisfaction at any given meal because you’re likely not feeling very satiated. You’ll likely feel hungry much of the time, which leads to thinking about food all the time. I can only speak for myself, but I turn into a Grumpasaurus Rex when I’m hungry. This combination of sluggishness and hunger means it will be very difficult to adhere to the calorie restriction, and you’re more likely to binge in a major way. On a more serious note, severe calorie restriction can take a major toll on your body. In women, amenorrhea, or the absence of a menstrual cycle while at a reproductive age, can occur as a result of too few calories. In men, it can mean a decline in sex drive. Like I said before, calorie restriction sucks.
So remember to eat in a manner that complements your training, not conflicts with it. This means having a post-workout shake immediately after your session (Re-Con, Advocare Post-Workout Recovery, etc.), followed by a meal 30-60 minutes after this. The meal should be composed of veggies, maybe some fruit, a complete protein (i.e., meat, eggs), and some starchy carbohydrates. Your body can utilize these starchy carbohydrates in the period of time after your session, so they’re actually encouraged in this situation. Eat right, lift big, and get lean; it’s that easy! Happy lifting!
1. Find a meal spacing template that best fits your lifestyle. This may be frequent meals that fall every two to three hours, or larger meals that are spread over longer periods of time.
2. Eat a complete protein at each meal. As a general rule if it had a face, it’s fair game. For plant based options (for veggies and vegans), beans and lentils become your “protein food”. Also a good choice if budget is concern, beans are cheap.
3. Make sure that the majority of your carbs in a day are from fruits and vegetables. Make sure there is at least one serving of fruits or vegetables in every meal.
4. Ensure 25-30% of your caloric intake comes from fat, ideally split between saturated (solid at room temp), mono-unsaturated (olive oil),
and poly-unsaturated (flax oil, salmon oil) don’t stress over this.
5. Only drink NON-calorie containing beverages. Water and green tea are best.
6. Eat mostly whole foods, with the exception being that post workout drink, and pre/peri workout drinks.
Holiday Eating Tips
Halloween has now passed—I hope everyone controlled the temptation to devour too many delicious little chocolate morsels (it’s always the mini sized candy that’s the most dangerous…)
If you have recently adopted a more nutritionally compliant lifestyle, you now realize that compliant requires that you must overcome an incredible amount of food temptations! To maintain 90% compliance (refer to your Precision Nutrition Habits), it can be difficult to say ‘no’, especially around the holiday season.
Yes, Halloween and the sweets are over… but Thanksgiving and Christmas are closing in quickly (complete with old family recipes and stubborn relatives that won’t let you say ‘no’!) Not only must you fight the urge to devour a chocolate pecan pie (with whip cream?), but you must also find a way to navigate through the minefields of food temptation without stomping on well-meaning relatives’ feelings in the process.
You may be hesitant to inform your relatives and family about your new lifestyle changes, especially if they have witness you trying and failing in the past. Just remember, you are not simply ‘going through a phase’ right now on some ‘fad diet’ plan. You are a Full Throttle Athletics client that has learned that ‘diets’ are useless, and this is not a ‘phase’…it’s a lifestyle!!
The holiday season does not have to be full of stress, nor does it have to destroy all of your recent progress. Remain calm and use a couple of these helpful tips:
- Make time to review your goals and place them in the open for a constant reminder.
- When planning, take everything into consideration, along with your own needs (yes they are important)!
- Plan your ‘reward meals’! If you know that you will have a non-compliant meal on Saturday night at Grandma’s house…work extra diligently to maintain 90% compliance leading up to your reward meal. And do not cheat yourself—only YOU know whether you earned your reward meal.
- Review your precision nutrition habits, and plan meals according to your specific needs.
- Eat the same portions that you normally eat
- Take ten seconds in between eat bite of food, to allow the stomachs’ receptors to relay the “full” message before you over-eat.
- Drink water before your meal.
- Pre plan your own meal if going to someone else’s house, or ask if you can prepare a dish to bring for everyone as well.
- Be prepared to answer any and all questions about your lifestyle.
- Be PROUD of your new lifestyle!
- If you are truly ready for a change, temptation will never conquer desire.
Teriyaki Lettuce Wraps from Gourmet Nutrition
This healthy version of a spring roll is the perfect compliment to any Asian dish. It can also serve as a stand-alone meal, which is convenient because it’s hard to stop eating these little things!
- 1 lb raw chicken breast, minced
- Iceberg lettuce, 9 large leaves
- 1 cup water chestnuts (from can, drained), slivered
- 1 cup bean sprouts
- 3 cloves garlic, minced
- 1 tbsp peanut oil
- 2 tbsp white cooking wine
- 2 tbsp teriyaki sauce (soy sauce can be substituted)
- salt, to taste
Marinate the minced chicken breast for 5-10 minutes (while preparing other ingredients) in the cooking wine, garlic, and teriyaki sauce. Heat the peanut oil over medium-high heat, and then add the diced chicken in its marinade. Stir-fry for about 10 minutes, until chicken is cooked, adding the water chestnuts about half-way through.
Place the stir-fried mixture on a large plate by itself, and serve the lettuce and bean sprouts separately. Make the wraps as you eat them by adding the stir-fried mixture and then the bean sprouts to the middle of a lettuce leaf, and then folding over into a spring roll shape.
Prep time: 25 mins
Difficulty level: medium
Servings: 3 (3 lettuce wraps per serving)
With the holiday season underway, you may be thinking about how you’re going to get through without the typical 10 pound weight gain that most people experience.
At this time of year, there are goodies around every corner and it’s a massive test to your willpower.
Most people will indulge at least a few times, but the nature of these indulgences and their frequency are what will determine whether you’ll be starting the new year with a weight loss resolution.
Let’s go over a few of the top holiday season eating tips that you should remember so that you don’t see the weight gain most people do once Christmas wraps up.
Don’t Eat Standing
The first quick tip to remember with regards to holiday eating is that you should avoid eating while standing up. If you’re nibbling on food here and there, it’s going to really add up over time and in most cases, people won’t even realize that they’re actually eating.
It’s far too easy to stand there and snack while having a discussion with someone, so make it a general rule this holiday season that you can only eat if you’re sitting down at a table.
This will go a long way towards preventing mindless eating.
Bring Your Own Dish
Next, also make sure that you give some thought to bringing your own dish. If you’re going to a party where you know there will be many high calorie items being served, bring something healthy.
This way you know there will be at least one thing that you can feel good about eating and if you eat mostly it with the addition of a few other items, you should be able to keep your calorie level in check for the most part.
Plan Your ‘Cheats’
Finally, the last important thing to keep in mind as you go about the holidays is to make sure that you plan your cheats out wisely.
If you have two major Christmas parties to attend and know you’ll be indulging, plan for them.
Eat well the rest of the week leading up to them and then if you do indulge, it won’t be that big of a deal. If you can, try and shed a pound or so before the event and then you’ll really be ahead of the game.
Cyclic dieting like this – tightening up for a few days and then relaxing for a day or so, will help you maintain your weight as over time, calorie balance will be achieved.
Prevention is the best strategy and by losing weight before the event, you’ll do damage control before the weight is actually gained.
Planinng your cheats fit right into our 90% rule, eat great 90% of time and good things happen. Plus, if you know you have a cheat coming up, you have something to look forward to and motivate you to stay on track!
So there you have the most important points to remember as you go about the holiday season. Plan your diet wisely and there’s no reason that you need to begin the New Year with an intense diet to try and burn off everything you’ve just gained.