FOODS THE CONTROL YOUR MOOD

Sometimes self control can make me cranky. I found out I’m not alone. According to Northwestern psychologists David Gal and Wendy Liu, exerting self control makes people chose anger related movies and have a preference for looking at angry faces. They conducted studies in which people were given a self indulgent option, a candy bar or a gift certificate for a spa treatment, and a responsible one, an apple or a gift certificate to a grocery store. Those who made the responsible choices were markedly more likely to chose the anger visuals. What’s our take away from that? Eat, drink and be merry or tomorrow we go postal? My guess is if we were controlling our food cravings we might actually chose the apple and be happy. Chronic dieting, as you now know, can create terrible cravings for high calorie, high carbohydrate, high fat foods but here are some healthy foods and herbs that can actually diminish food cravings. Foods: Molasses Eggs Apricots Dates Prunes Onions High fiber foods, particularly non starchy vegetables Carbs that also have high protein content: legumes, tofu, sesame seeds, brown rice Foods containing essential fatty acids: olive oil, salmon, etc… Herbs: Bayberry Black Cohosh Goldenseal Parsley Licorice Thyme Cardamom Cayenne Cinnamon Ginger Green Tea Mustard Fennel So put some onions, parsley and thyme in your whole grain stuffing, have a cup of green tea with your apple-apricot, pie and be happy this holiday season.

GLYCOGEN TRAINING

Glycogen Loading Carbohydrates help in producing glycogen which is stored in the muscles and used at the time of intense physical exercise. Additional stores of glycogen can help an athlete increase endurance. Glycogen loading is a technique used by athletes to enable the body to store more than normal amounts of glycogen in the muscles. This practice helps in increasing the endurance of an athlete at the time of a sports event. The technique involves the following steps: 1. The athlete reduces the intake of carbohydrates for several days by eating more fats and protein rich food. 2. The muscle glycogen in the body is also depleted through heavy physical workouts. 3. The exercise is reduced abruptly to lower intensities and the carbohydrate intake is increased. 4. The muscle glycogen levels shoot up by 2 to 4 times of the normal level and the endurance of the athlete increases as a result. Glycogen loading is a common practice, but in some cases, it can lead to heart irregularities and should be practiced with caution. Since muscle glycogen is used only for endurance sports (such as long distance running) or where the athlete is required to exert for over 1 hour. It is not of any use to resort to this technique for short duration sports. For every gram of glycogen added to a muscle, the muscle will also gain 2.4 grams of water. This can be helpful in some sports where a larger muscle size is important, but can also be a negative factor in some sports where the body weight of the athlete should be kept low. Carbohydrates for Performance There is plenty of sound scientific evidence to suggest that endurance athletes should eat carbohydrates, fats and proteins in the following proportions: 60-65% carbohydrates, 20-25% fats, and 15-20% proteins The nutritionist must make the above statistics clear to the client since there may be a lot of other influencing factors at play such as companies selling wonder drugs or protein powders that emphasize the benefits of increasing protein intake. Such companies would not like to state simple truths that have been known for years because it would hinder their sales pitch. The theory behind sports nutrition is fairly simple and you should always try to keep it simple for your client as well. It is also your duty to inform your client about the unhealthy effects of supplements and wonder diets selling in the market. Many athletes are overawed by the hype around proteins. There is no doubt that proteins coupled with proper exercise will lead to muscle gain. However, simply taking a diet rich in proteins will not help many types of athletes. A diet that is too rich in proteins and lacking in carbohydrates will deplete the muscle glycogen levels of an athlete resulting in the loss of energy and performance. Some athletes rely on excessive fats to build energy reserves during exercise. However, fat can not be broken down fast and as the intensity of the exercise increases, carbohydrates become the main source of fuel and the rate of fat burning remains constant.

The SCIENCE of High Intensity Interval Training

Fact: Obesity has officially become an epidemic and the number of people being classified as obese is growing (probably exponentially) every day. In fact, the prevalence of diabetes follows obesity by about 10 years. Although the prevalence of diabetes is growing in our society, it is not a new disorder. Diabetes Mellitus (DM) and Obesity have become a global epidemic…hence for the new disorder: DIABESITY. Fact: Being female has its perks, however, when it comes to NON estrogen related issues, we need to take care of ourselves. Women are more likely to have Cardiovascular Disease (CVD)…the NUMBER ONE cause of DEATH globally. Women with diabetes have a greater risk for developing CVD….

7 Sport Nutrition Tips

If you are looking to gain a winning edge over your competitor and become an elite level athlete then these sports nutrition tips needs to be a key part of your training program.

1. Eat food every two to three hours.
As an athlete you should be eating every two to three hours to ensure your body gets sufficient energy, stimulates metabolism, and balance blood sugar levels. This will in turn improve your body composition and sports performance.

2. Eat protein, vegetables and fruit with every meal.
In order for you to have correct sports nutrition you should eat lean protein, vegetables and fruit at every meal. By doing this it will ensure that you not only are eating optimally but also you meeting the your daily requirements.

3. Only eat non fruits or vegetable carbs after training.
Things such as simple sugars, sports drinks, rice, pasta, potatoes and other carbohydrates should only be ingested after training, as this is when the body can process these the best.

4. Don’t be scared of fats.
Despite what the media wants you to believe not all fat is bad fat. Although you will want to avoid trans fats it is important that your sports nutrition plan have a balance of saturated, monosaturated, and polysaturated fats in your diet.

5. Drink more water.
It is very important for you to remain hydrated at all times. A great way to do this is to carry a water bottle with you at all time and continually sip on it throughout the day.

6. Do not replace food with supplements.
Supplements should never replace foods in your sport nutrition plan, as they simply do not offer the same benefits as whole foods.

7. Plan Ahead.
With everything that you have going on as an athlete it is important that you plan your meals ahead of time. A great tip is to prepare all your meals for the day the night before so that you can remain consistent and achieve that winning edge over your
competition.

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Contact: Richard Gayle
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FITNESS TESTING
Bodynriched Fitness clients do a progress report on a quarterly basis to help form new goals and achieve new levels of fitness. This test is optional, but a great way to ensure you are always increasing performance and staying on track! If you are not yet a client of ours we invite you to come in for a fitness test and see how you are doing so far. It is a great place to start and a great tool to see how far you’ve come! Nothing is a better motivator than results. Stop guessing and wondering, come get a solid answer on your fitness level.

Progress Report Options:

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Testing
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PERSONAL TRAINING

How To Create A Salad Bar At Home

Opting for the salad bar over a burger and fries at lunchtime might be a wise choice for your waistline, but can be a costly habit.

Creating a salad bar in your fridge at home is easy if you shop for and prepare your fixings on the weekends. When it’s time to make lunch, all you have to do is throw together your favorite combinations!
Start with your favorite greens and then add whatever you’re in the mood for. Bagged salad greens can be a lifesaver – and the difference between packing a healthy lunch and picking something up from the food court. Wash and cut your vegetables, fruits and proteins, and store them in airtight containers.
Incorporating a variety of fruits, vegetables and protein into each salad will ensure your lunch is balanced. Adding a cup of soup or a carton of milk will keep you full all afternoon.

Fruits & vegetables
• Sliced or cherry tomatoes
• Grated zucchini and cabbage
• Baby carrots
• Berries
• Cucumber slices
• Chunks of apple and pears
• Asparagus spears
• Sweet peppers
• Mushrooms
• Cut broccoli florets
• Boiled or roast potatoes, in bite-sized pieces
• Peach slices

Protein
• Poached or roasted chicken
• Thinly sliced turkey sausage
• Hard-boiled eggs
• Cheese, cubed or crumbled
• Bacon bits
• Sliced smoked salmon
• Marinated tofu
• Cooked beans
• Cans of tuna
• Avocado slices

Everything else
• Croutons
• Nuts and seeds
• Tortellini or ravioli pasta
• Dried fruit
• Cooked grains like bulgur or quinoa
• Fresh herbs like basil, dill or cilantro
• Leftovers – throw dinner’s leftovers onto a bed of greens and you instantly have salad for lunch!

Dressing
The basic vinaigrette template is two parts oil to one part acid. Think one cup of olive oil and half a cup of balsamic vinegar plus a little bit of anything else you might want to jazz up your dressing. The combinations are endless!

• Lemon, lime or orange juice
• Oils – olive, flax or grape seed
• Vinegars – balsamic, white wine, red wine, sherry, apple cider, Champagne
• Mustard
• Cheese – parmesan, goat cheese or feta
• Nuts
• Maple syrup or honey
• Garlic
• Ginger
• Fresh herbs – oregano, basil, mint, rosemary, cilantro

Study Shows 1 Obscure Trick to Make ANY Exercise Program or Workout MUCH More Effective

I've read about this very interesting Harvard University study about exercise multiple times in the past, but I was just recently reminded about this study again while reading the fascinating book called 59 Seconds by Richard Wiseman.

Pay attention, because this actually shows a pretty powerful trick that you can use to literally make ANY workout or exercise program a LOT more effective and results producing.

According to the book 59 Seconds, here's how this study was carried out:

Researchers at Harvard University studied over 80 hotel room cleaning attendants from 7 different hotels. The hotel room attendants naturally received a lot of exercise from their daily jobs, which included cleaning an average of 15 rooms per day at about 25 minutes per room. This work involves a good deal of exercise in carrying things, scrubbing, lifting objects, vacuuming, and so on.

The researchers knew the hotel maids led an active lifestyle from their work, but also questioned whether most of the maids may not realize that their work was actually good for their health. The researchers set out to study the effects on the hotel attendants of making them very aware of how beneficial the exercise they got while working was for their health, and to see if this increased the results that they actually received from the exercise.

Basically, the question was... Would telling them that their work was great exercise improve their health, lower their blood pressure, and help them to lose weight compared to the hotel attendants that didn't realize their work was in fact "exercise"?

The hotel attendants were split into 2 groups:

1. This group was informed about the benefits of exercise and told how many calories they were burning while doing their hotel cleaning work each day. They were specifically told how many calories activities such as changing sheets, vacumming, and scrubbing bathrooms were burning each hour.

The researchers also wanted this information to stick in their heads daily, so they gave the attendants a handout showing the quantities of calories they were burning doing each activity of their jobs. They were also shown a poster daily that reinforced how many calories they were burning.

2. The control group of hotel cleaning attendants was simply informed of the benefits of exercise, but were NOT told how many calories they were burning doing their work, and also were NOT told that their work actually constituted a good form of exercise.

The researchers studied the existing lifestyles of all of the participants in both groups as well as giving them various health tests, including weigh-ins.

The study was conducted for 4 weeks. The researchers made sure that none of the participants had actually changed their exercise habits, smoking, or eating habits outside of work. This assured that there was no external lifestyle factor that could have accounted for the results of the study.

In addition, the hotel managers assured that the workloads of both groups stayed the same throughout the entire experiment.

Here are the VERY interesting results:

It turned out that the group of hotel cleaning attendants that was informed daily about the calorie-burning effects of their normal work routines ended up losing a significant amount of weight, lowered their body mass index and waist-to-hip ratio, and decreased their blood pressure.

The control group of hotel attendants that was not told about the calories they burned while doing their work showed NONE of these improvements.

Wow... very interesting huh!

Remember that each of these groups received the SAME amount of exercise and did not alter their lifestyle, eating habits, drinking habits, smoking, or anything else. The only thing that was different between the 2 groups was simply that the one group was constantly being reminded of how beneficial the exercise during their work was for their health and how many calories they were burning, and therefore their minds were busy believing in the benefits of it.

This actually doesn't surprise me... this is classic placebo effect at work here, and reinforces how powerful our brains are in relation to the results we get from exercise, food, supplements, etc.

How to use this info to burn more fat in your workouts, build more lean muscle, and improve your health more from exercise and nutrition

There's a good lesson in this study. If you strongly believe in your mind that the workouts that you are doing are drastically improving your body, your results will increase dramatically from those workouts.

The trick I've used over the years is to really "get mental" during your workouts and believe strongly that the exercise you are doing is transforming your body into a lean chiseled machine. (This is assuming that you're actually doing legit workouts such as Truth About Abs routines and not just wasting time reading a magazine while pedaling away on a boring exercise bike or treadmill).

So, if you want to burn more fat, not only do you need to workout intensely (for your individual capabilities), but you also need to mentally visualize the results you're getting, the bodyfat you are burning, and really strongly believe in how powerful the workout routine that you are doing really is for your body.

Along the same lines, if your goal is to build more muscle, then you really need to strongly believe in your mind at how powerfully your workouts are helping you to build muscle.

And this can be applied to your food intake too!

Don't underestimate how powerful your mind really is... If you are eating healthy foods such as those detailed in my Truth About Abs manual, make sure that you are also actively thinking in your mind about how those foods are dramatically helping your body, making you stronger, making you leaner, improving your energy and health, and so on.

Don't ignore this... this will drastically improve your results if you actively think about how truly healthy the foods you are eating every day are and how they are changing your body. This is assuming that you actually are eating truly healthy foods every day.

Another benefit of this "mental programming" is that it trains you to actually want to avoid junk foods, because you want to be able to think about how everything you eat is improving your body instead.

So there you go... an interesting study that shows how you can legitimately increase your results from your exercise and nutrition by just actively thinking about the benefits of both every day!

Please feel free to share the link to this page with your friends and family on email, your blogs or forums, Facebook, Twitter, etc.

Body n Rich Fitness

Quote of the day Rome was not built in a day, but it was built!!