by Nathan Rose – Fitness and Nutritional Expert of Huntington Beach, CA
My first night in Vegas I see so many young people obviously in their 20’s grossly overweight. I can only imagine what will happen a few years down the road if the “problem” is not addressed soon. The “problem” is truly education of poor food choices, portion size, and a lack of resources.
The other problem is just pure laziness and a lack of activity. See when I grew up we played outside – that was how we had fun. Now kids and adults play video games. Yes we had video games as well but we use to play in the street until we got called in for dinner and sometimes got into trouble cause we didn’t want to come in yet, haha.
We know the problems and can identify them – but let’s focus 95% on the solutions!
1. Proper portion size:
Even if you do eat the yummy high fat, high sugar foods the portion nowadays is way too big – and the calories double that of several years ago. The easiest way to figure out a portion is just by looking at your fist and size of your palm. That’s a portion for you.
That means you eat that much and that’s it – right now. Then if there are leftovers, you have them later – not at the same mealtime – wait 2-3 hours.
2. Proper food choices:
A) Fruits & Vegetables:
bottom line we need to eat fresh fruits and veges. Yes most of us don’t like them but they are necessary for our bodies to function properly. We are now told that we should be eating 9-13 servings a day. (That is a lot)
B) Lean proteins:
such as chicken, beef, eggs, turkey, fish. I know what you’re thinking now- but what are they fed should it be organic, free range, etc? The cleaner, leaner, and less chemicals the better so yes no hormones, preservatives, freshest is the best. Vege proteins as well are becoming more and more mainstream and are super healthy and easy for the body to digest.
C) Good clean complex carbohydrates:
Such as oatmeal, yams, brown rice, whole grains, even white rice, potatoes, and wheat. You see ‘carbs’ and NOT the enemy as much as all the literature, media, and diets say. The problem is we eat way too much of these carbs especially the “white” which break down so easy in the body and don’t give sustainable energy. They turn into simple sugar too fast then we want more and more.
A) Resistance Training: minimum 3 times a week 30-45 mins. This is number one because it has been proven time and time again that resistance training increases metabolism and burns more calories then long duration cardio. I’m not going to site all the literature just take my word for it or Google it.
B) Cardiovascular Training: minimum 3 times a week of 20-45 mins of high intensity interval training to burn more calories with less working out and continued caloric burn up to 24 hours after completion
C) Stretching & foam rolling/trigger point therapy: 5-10 mins to relieve stress, soreness, tight muscles and improve circulations and increase recovery time from exercise
Whether or not you believe in supplements the bottom line is we need them because of the increased free radicals that are in our environment that didn’t exist years ago. Due to the increase of these bad guys, the amount of “oxidative stress” that our bodies are being attached by has greatly increased as well. That’s one reason; the other reason is our food sources do not contain the same amount of nutrients they did years ago due to being grown in the same soil year after year. It is said that to get the same amount of Vitamin C we did from 1 orange several years ago we need to eat 4-5 today. We don’t eat 9-13 servings of fruits and vegetables on a daily bases to get all the essential nutrients our organs, brain, heart, liver, kidneys, muscles, skin, eyes, hair need to operate and regenerate at on OPITIMAL level to have the highest protection possible against oxidative stress which are linked to over 200 cancers and diseases. Then the question comes which products should we take? How do we know if what we are taking is actually working?
There are many different companies and products out there to discuss any particular brand by name in this article. However, you may contact me to get more specific information about what I use and recommend to my clients and family.
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