Dain Wallis

Are Food Labels Fooling You?

2013-06-06T11:33:34-04:00

Food labeling is extremely important for consumers, especially those of us who strive to maintain a healthy lifestyle. But what if labels aren't accurate? What if labels are ambiguous and misleading? What if most people don't fully understand how to read these labels? Unfortunately, these issues are all very real, so here is some valuable information to help you in your quest to find the best food for your individual diet and lifestyle.

A few weeks ago I wrote up a piece on How To Read a Nutrition Facts Label at my blog over at Fit in a FAT World. Nutrition labeling became mandatory in Canada for all prepackaged foods in December 2007, following in the footsteps of the US who started the trend in 1994. The seemingly simple goal of these labels is to inform the consumer of what they are about to eat. The Food and Drugs Act (FDA) of Canada states the following:

The new regulations on nutrition labeling aim at preventing injury to the health of Canadians, including those with special dietary needs, by providing product-specific nutrient information to assist in making informed food choices. The objectives of these Regulations are:

- To enable consumers to make appropriate food choices in relation to reducing the risk of developing chronic diseases and permitting dietary management of chronic diseases of public health significance.

- To encourage the availability of foods with compositional characteristics that contribute to diets that reduce the risk of developing chronic diseases.

Amazing, right? I remember first seeing these labels on food down in Michigan when I was a kid and recall being super excited when they finally arrived on food packaging in Canada. I've always been a huge fan of these labels because they were what first made it easy for me to figure out what I was putting into my body- something that started early in life after kids started teasing me for being a fat kid. I'd often thought about the accuracy of these labels, but I never really looked into the details... until I saw this video:

For those of you who don't have six minutes to spare, the state of New York is forcing chain restaurants (with over 20 locations nationally) to post the calorie content of all foods on their menu. This is great in theory, but nobody is enforcing the accuracy of these calorie claims -- the FDA simply wants to see a number posted. The author of the video then goes on to compare the actual content of five foods vs. the claimed calorie content. The results?:

Banana nut muffin: Actual 735 vs. 640 Claimed

Starbucks grande frappuccino: Actual 393 vs. 370 Claimed

Chipotle barbacoa burrito: Actual 1290 vs. 1175 Claimed

Kosher, vegan, spicy tofu sandwich: Actual 548 vs. 228 Claimed (so much for a healthy choice...)

Subway 6″ turkey sandwich: Actual 350 vs. 360 Claimed

Overall, if consumed in one day, this person would have taken in an extra 549 calories than anticipated, which is legitimately quite significant.

This was just one study and is obviously inconclusive, but it made me think, so I did a bit more research. My findings? In both Canada and the US, the FDA gives a 20% leeway for the accuracy of the claims on nutrition facts labels. With this in mind, it is legal to claim that a 120-calorie snack contains only 100 calories (not a huge deal)... but also that a 600-calorie meal can be said to have only 500 calories (this is a little troublesome). Additionally, I explored the Canadian Food Inspection Agency (CFIA) website and found some discouraging information:

The CFIA is responsible for the enforcement of the Food and Drugs Act as it relates to food. No new resources have been identified to support the implementation of these regulations. While it is the responsibility of the industry to comply with regulatory requirements, Health Canada and the CFIA are committed to facilitating the implementation of these regulations in a manner that will retain the confidence of health protection professionals and consumers in the validity of the nutrition and health claims, while respecting the resources that CFIA has for enforcement.

The challenges for industry in generating product-specific nutrient data for nutrition labelling are recognized. Industry is responsible for ensuring the accuracy of label values and may choose the risk management strategy best suited to the food(s) to be labelled.

This is a long-winded explanation that essentially means: Yes, there is a 20% margin of error on Nutrition Facts Labels, but no, we do not verify every label as "industry is responsible for ensuring the accuracy of label values". Damn. I dug a bit deeper and found an article in the US News which stated that a 2008 report by the Government Accountability Office (GAO) found that a sample of 300 randomly audited Nutrition Facts in the mid-1990s complied roughly 90 percent in regards to the acceptable 20% variance to actual levels. This is a small sigh of relief, but it is an extremely small sample size and the results are from nearly 2 decades ago. The article goes on to state that a 2010 study published in the Journal of Consumer Affairs found that among 3,700 people ages 37 to 50, those who read nutrition labels (but did not exercise) were more likely to lose weight than those who did not read labels but did exercise. In other words, the awareness of a food's approximate nutritional content, regardless of inaccuracies, does appear to influence eating behaviors in a beneficial way. So, when used responsibly as a guide, even inaccurate labels can be beneficial.

However, I haven't even mentioned the topic of serving size, as there is often also a discrepancy between claimed serving size and actual serving size on Nutrition Facts Labels. Between the 20% leniency in caloric and nutrient accuracy, the fact that nobody really enforces this inaccuracy, and potential discrepancies in serving size, Nutrition Facts Labels can actually be quite deceiving.

My friends over at Precision Nutrition also wrote up their own 5-part series on food labels. I encourage everyone to check it out, but here is a quick summary of their recommendations:

1) Slow down: Take your team, read diligently.
2) Keep it real: The majority of your diet should come from whole, unprocessed foods; this makes food labels unimportant.
3) Prioritize ingredients over calories: If the ingredients suck, it doesn't really matter much what the calorie, fat and sugar grams are on the label.
4) Comparison shop: Compare products, and pick the ones with more good stuff (protein and fibre, for example) and less bad stuff (sugar and salt, for example).
5) Do it yourself: Don't trust the ingredients? Take a picture of the label, and go home and make a healthier version yourself!
6) Don't believe the front of the package: The front lies.
7) Get beyond the numbers: Calories are overrated. Stop obsessing.
8) Use common sense: Don't trust ads and slogans; turn the package over and check out the ingredients.
9) Set your deal-breakers and "minimums": If your deal-breakers are on the food label, you don't buy or eat that food. Period.

So in conclusion:

- Calorie counting does not work. If you are going solely based on Nutrition Facts Labels, your daily 2000 calorie diet could easily be closer to 2400 calories. These numbers should only be used as a guide, not as concrete information.

- The most valuable information on Nutrition Facts Labels will almost always be found in the ingredients section. As I've mentioned in the past, you should avoid ingredients like high-fructose corn syrup, refined sugars, enriched flours, artificial sweeteners, etc.

- To avoid having to rely on inaccurate information, and to ensure a healthy diet, try to make sure the majority of your diet comes from unprocessed, natural food. Do your best to avoid the middle aisles at the grocery store and you'll be well on your way to better nutrition.

Nutrition Facts Labels are great guides to help people make responsible nutrition decisions, but like most other things in this world, the information should be taken with a grain of salt. As always, be curious, ask questions, do your research and you'll be ahead of the game!

For any nutrition-related questions, you know how to reach me!

- DW

Weight Training vs. Cardio: The Exercise Hierarchy

2013-05-23T12:15:34-04:00

I write a lot about nutrition and the benefits of lifting weights, but rarely touch on the subject of cardio. There are reasons for this:

1.I do not find cardio to be enjoyable.
2.Weight training has provided me with far superior results, both physically and aesthetically.
3.Weight training allows me to eat like a madman in the hours following a session at the gym.

As I wrote in an older post, in my opinion, there are only three reasons to do cardio:

1.You LOVE it.
2.You are trying to burn excess calories, in an attempt to lose fat.
3.You are training for a race/sport.

This is because in my opinion, based on research and personal experience, the most effective ways to improve body composition (read: lose fat, appear leaner) are as follows:

1.High-intensity weight training (read: lifting heavy things)
2.Weight training intervals
3.High-intensity cardio intervals
4.Steady-state cardio
5.Low-intensity weight training (otherwise known as sitting around at the gym and accomplishing next to nothing)
Note: For pure weight-loss of both muscle and fat in an attempt to get skinny-fat, low-intensity cardio would be a top choice

As with anything else in life, the harder you work, the better your results will be (shocking, I know). High-intensity cardio intervals (followed by extended steady-state cardio) almost surely burns the most calories/fat during the exercise -- although it's possible that weight training intervals, if done hard and long enough, can match or exceed the results of cardio. However, the body will continue to burn calories after any workout, and it is the type and intensity of the workout will determine the length and strength of this extra calorie-burn. Studies have shown that after cardio, the body tends to burn calories at an elevated rate for 30-60 minutes; maybe up to 2 hours if you really overdid it with intervals. After weight training, the body can burn calories at an elevated rate for days. Additionally, weight training builds muscle whereas cardio builds very little. More muscle equates to a higher metabolism. A higher metabolism equates to more calories burned in a resting state. I was never a great math student, but it's not difficult to see how weight training trumps cardio in the realm of fat burning.

In case you'd like a more scientific explanation: Growth hormone (GH) and testosterone (T) are the two primary anabolic (muscle-building) hormones in the human body. When the levels of these hormones rise, muscular size and strength will increase. These hormones are also lipolytic, meaning they stimulate the body to burn stored fat for fuel, so a rise in these hormones actually leads to a reduction in overall body fat as well. GH and T are difficult to manipulate, but weight training can elicit a small rise in both hormones; cardio does not. As a matter of fact, it is likely that you must specifically perform heavy, compound weight-training exercises to really benefit from any kind of hormonal response (read: you must perform exercises like the squat, deadlift, push-press, etc. at a high intensity to elicit any hormonal change). Strength training also increases the body's insulin sensitivity, which means that post-weight training, the body will selectively shuttle carbohydrates and other nutrients to the damaged muscle cells instead of fat cells for storage. This is not the case (at least not to the same degree) with cardio.

My friends over at Precision Nutrition recently released an article on this exact topic. Their findings? That with cardio programs, individuals lose fat and improve their cardiovascular fitness and health, but lose muscle mass in the process. With weight training programs? Individuals lose fat and equally increase their cardiovascular fitness and health, but also increase their strength and gain muscle.

Although the benefits of weight training are quite clear, the "perfect" exercise plan would likely include both weight training and cardio (as usual, balance is pretty much always the key). Cardiovascular exercise in itself is very beneficial -- aside from burning fat it also helps to improve glucose metabolism, lower resting heart rate, and lower blood pressure and cholesterol. You can also do cardio every day, as it is much easier to recover from than an intense weight-lifting workout. If you are doing cardio and weights on the same day, I would highly recommend doing your weights first -- this will ensure that you have the most energy possible for weights, which should encourage good form and reduce the risk of injury, not to mention put you in a better position hormonally (if you do cardio first, your catabolic cortisol levels will be elevated when you begin weight training, which is the opposite effect that you want). If your goal is to burn fat, start with a major compound movement (squat, deadlift, overhead press, etc.) to stoke the engine and then hit some intense intervals for great results. The only exception would be if you are training specifically for strength. In this scenario, either do your cardio first, or better yet, do it on another day. Cardio after heavy lifting will not have any benefits to those looking to get stronger; if anything, it will wipe out the progress you just made. If you are going for strength, just smash your weights, and immediately eat some food.

A few other cardio tips:

- Do your cardio on an empty stomach. If you do cardio after eating carbs, you will burn those instead of stored fat.

- If you are a big believer in caffeine like I am, or if you take fat-burners, take these supplements roughly 30 minutes prior to your cardio to enhance your work capacity and increase your pain threshold. It will increase you metabolism and enable you to push yourself harder; both of which should result in more fat burned.

- My ideal cardio? Around 40 minutes, first thing in the morning, after "eating" nothing but a coffee. This is capitalizing on a great fat-burning state and will kick-start your metabolism for the day!

So although I prefer the efficiency and results of weights over cardio, doing any sort of physical activity is better than nothing, so find something you love to do and do it to the best of your ability; but keep the hierarchy above in mind, and try to pick the most efficient activity for your personal goals. The key, no matter what the exercise, is to push yourself as hard as possible. Make yourself sweat. Lose your breath. And try to introduce your body to a new kind of stimulus on a regular basis -- only then will the body be challenged to make adaptations and in turn work a bit harder than before.

Why Sugar Should Be Reclassified As a Drug

2013-05-02T08:03:38-04:00

I came across an interesting quote the other day and it really got me thinking: "If sugar were discovered today, it would unquestionably be listed as a controlled substance, and classified as a drug." I then came across this paper in my research, which essentially states my case.

Before we begin, I get it, this will never happen. As pointed out in this paper, any evidence proving sugar to have the physical characteristics and negative consequences as other controlled substances would unquestionably be swept away by major corporations in order to protect the health of their wallets instead of the health of the general public. But I digress. Let's discuss.

What do we know about sugar?

-- Sugar is a carbohydrate and provides energy, but contains no nutrients (empty calories)

-- Sugar is extremely sweet and pleasant tasting, and makes many foods far more palatable

-- Sugar is also addicting, and people experience withdrawal symptoms when sugar is removed from the diet (headaches, mood swings, lethargy, etc)

-- The average American consumes her weight in sugar every year (upwards of 130 pounds... on average... which means some people consume much more).

What is a drug?

A drug is defined as any absorbed substance that changes or enhances any physical or psychological function in the body. Heroin is a drug. It is a white powder that produces striking changes in the body and mind in small doses and provides no nutrients to the human body. Sound familiar?

Heroin is an illegal controlled substance, but sugar is not. Heroin overdose can be deadly. Although it is impossible to overdose on sugar, chronic ingestion of the substance has proven to dramatically alter the physiology of the human body, and is a leading cause of obesity, insulin resistance, type 2 diabetes, cardiovascular disease, and other deadly afflictions. I've said it before and I won't back off my stance: sugar and processed foods are the real causes of the major health problems in our society:

- Obesity is linked to over 2.5 million deaths every year

- Diabetes kills 4.6 million annually

- Cardiovascular disease? More than 17 million deaths per year

NOTE: I know there are more factors than sugar that come into play, but it is unquestionably a huge factor in many of these fatalities

Heroin appears to be harmful to the human eye and sugar appears to make people happy, but appearances can be deceiving. Sugar unquestionably kills more people every year than does heroin.

Sugar as a performance-enhancing drug

One of the key properties of sugar is that its consumption results in an insulin spike in the human body. Insulin causes cells in the liver, skeletal muscles, and fat tissue to take up glucose from the blood. In the absence of exercise, this is why excessive sugar intake leads to the storage of fat (and why chronic ingestion of sugar leads to insulin resistance, diabetes mellitus and death). This also explains why sugar as a controlled substance would be abused much like anabolic steroids: Post-exercise, the body will selectively shuttle ingested sugar directly to muscle cells and not fat cells, giving athletes using sugar a distinct advantage over the competition. This is, of course, why I recommend drinking a 3:1 carbohydrate:protein supplement immediately post-workout; because sugar is a drug.

BONUS: Read this NY Times article if you want way too much information about the history and dangers of sugar.

Our future, our choice

If the health problems in North America continue to spiral out of control, maybe we will someday reach a point where sugar will be targeted by people much like tobacco has been targeted over the last few decades. In my opinion, our only hope would be for pharmaceutical companies to lead this charge (we would need their big money to go up against the cash of the fast food and beverage industries), because it is these pharma companies that could harness the power of sugar as a drug and turn a profit -- which is the only way anything will ever change.

I've consumed my fair share of sugar over the years and continue to abuse the substance post-workout and on special occasions, but this is the mindset that needs to be shared by more people. We need to get over the idea that sugar is fine and acceptable to consume on a daily basis simply because it makes things taste better. At the very least, we need to start looking at sugar much like we look at alcohol and tobacco; as an extremely damaging substance to the human body that should be limited as much as possible. Or we can continue to eat whatever is put in front of us and not ask any questions. That's really worked out for us over the last few decades hasn't it?

For more information on the horrifying dangers of sugar, or to tell me to calm down and eat a doughnut, you know how to reach me!

- DW

Why Pushing Yourself at the Gym Pays Off

2013-04-15T00:40:53-04:00

A few weeks ago I wrote an article on Why You're Getting Nowhere at the Gym, and How to Fix it. One of my key points was that most people don't challenge themselves enough with the amount of weight that they lift. People are seemingly happy to go through the motions of simply being at the gym without truly putting in the effort required to make any sort of progress. To many, ignorance is bliss-- so you can stop reading here if you're happy with your waning results. But here is why your workouts will be much more rewarding if you learn to push yourself at the gym.

What does intensity truly mean?

In most cases, intensity can be described as one's perceived effort, but for lifting weights in the gym, intensity refers to the amount of weight lifted. Increase the weight, increase the intensity. It's as simple as that. In regards to aerobic exercise where there are no weights involved to determine the intensity (I'll use running as an example), sprinting is far more intense than jogging. Doing as much as possible, as close to the maximum exertion you can put out, is intense.

Why does intensity matter?

Intensity matters because oxygen consumption correlates directly to calories burned. According to The Essentials of Sports and Exercise Nutrition by John Berardi, humans typically consume about 3.5 mL of oxygen per kg of body weight per minute, and our bodies burn about 4.8 calories per liter of oxygen consumed. This is how we calculate daily caloric requirements for sedentary individuals. When exercise is introduced into the mix, we consume more oxygen and therefore burn more calories. Are you more out of breath after walking, or after sprinting? After lifting a 5 lb weight or a 50 lb weight? This is why intensity is important. The harder you push yourself, the more oxygen you require, the more calories you burn.

The argument could end there, but oh, there's more. When you exercise intensely, not only do you burn excess calories during the activity, but you'll end up burning calories at a higher rate even after the workout is finished. We owe this to the concept of EPOC...

What is EPOC?

Excess post-exercise oxygen consumption (EPOC) refers to the increased rate of oxygen uptake by our bodies after performing an activity (again, see John Berardi). When we exercise, our bodies require more oxygen than when we are at rest. Even at a low intensity, exercise will create an oxygen deficit in our bodies, but it is indeed the level of intensity that determines the magnitude of this oxygen deficit. Since we cannot immediately provide the oxygen needed by our bodies during exercise, we continue to require extra energy post-workout. A low-intensity activity -- walking, jogging lightly, doing a few casual sets on the calf-raise machine at the gym -- will result in a short and unsubstantial EPOC, whereas a highly intense activity -- lifting heavy weights, multiple bouts of sprinting, etc.-- will result in longer and much more significant EPOC, which is when we can truly capitalize on our workouts.

How do we benefit from EPOC?

EPOC can remain elevated for minutes or hours, but it is directly proportional to the intensity of the activities performed. Some research shows that EPOC remains significantly higher within the 3 hours post-workout, but some suggest that intense exercise can lead to an increased metabolic rate for up to 38 hours. Essentially, your body will be scrambling post-workout to do several things: metabolize additional nutrients, replenish energy stores, reload oxygen stores in your muscles and blood, and decrease your elevated body temperature, heart rate and respiratory rate. Translated more simply: Your body will still be working very hard after an intense workout and will continue to burn calories at an elevated rate. If you don't push yourself, you'll burn fewer calories while at the gym, and fewer after the fact as well.

Take home points

-- Resistance training and high-intensity interval training produces a higher EPOC than steady-state exercise (walking, jogging, long-distance running, etc.)

-- Higher-intensity resistance training (think: heavier weights) disturbs the body's homeostasis to a greater degree and results in a larger energy requirement after exercise in order to restore the body's systems to normal

-- High-intensity exercise requires more energy both during the workout and post-workout (i.e., you burn more calories during your workout and in the hours following the workout)

- Higher-intensity training is superior for fat burning and weight loss, for the reasons explained above

- If you're working out and you're not sweating, not overheating, or not breathing hard, you should seriously consider increasing the weight and/or decreasing your rest time between sets

Although the benefits of high-intensity training are well documented, there are other important considerations. First of all, if you have any sort of pre-existing injury or health problem, make sure to consult a physician before engaging in any intense physical activity. Heavier weights require good form, and it takes time to master multi-articulated exercises like the squat, deadlift and upper body pushes. Prior to implementing high-intensity weightlifting programs, it is important to have mastered these exercises to prevent injury. It is also important to note that you will require more recovery post-workout with these types of programs as well; this entails better nutrition, increased rest, and attention to muscle and joint mobilization.

Push yourself, and you'll be amazed at the results!

Amazing Eggs: Busting the Cholesterol Myth

2013-03-30T08:37:55-04:00

Spoiler alert! Eggs are not bad for your cholesterol, nor are they bad for your health. Feel free to take my word for it, or read on and hear why eggs are one of nature's greatest foods.

Wait, aren't eggs high in cholesterol?

Yes, eggs contain a high amount of cholesterol. One large egg has about 200 mg of cholesterol.

A few things on that:

- Dietary Cholesterol Isn't Bound to Blood Cholesterol. There is little-to-no relation between dietary cholesterol and higher blood cholesterol levels, nor any legitimate link between dietary cholesterol and the incidence of heart disease.

- The Human Body Makes Cholesterol. Your liver makes 3-6 times more cholesterol than you can get eating eggs and/or other animal products.

- Cholesterol is Vital To Your Body. You need it for the production of steroid hormones like testosterone and also to build & repair cells (which is a perpetually occurring process in the human body).

So yes, eggs themselves are high in cholesterol, but no, consumption of eggs does not cause a spike in human cholesterol levels.

OK, but aren't eggs high in fat? Shouldn't I avoid the yolks?

Yes, eggs are fairly high in fat. Roughly 5 g of fat per egg to be precise. About 2 g of that fat is saturated fat, which of course means that the other half is unsaturated. Coincidentally, the ideal ratio of dietary fat in humans is a 1:1 saturated fat to unsaturated fat ratio, making the fat ratio in eggs nearly perfect.

If you are trying to cut calories you can absolutely get rid of some of the yolks, but benefits of eating the yolk include:

- More Vitamins. The yolk is full of vitamins A, D, and E. Vitamin D is especially important since most people are vitamin D deficient, and eggs are one of only a handful of foods that provide dietary vitamin D.

- Twice The Protein. Eating whole eggs doubles the protein intake you'd get eating egg whites only because the yolk contains half of the protein (3 g of the 6 g). This protein also happens to be the highest quality protein in the world, according to the Protein Digestibility Corrected Amino Acid Score (PDCAAS) of the World Health Organization.

- Increased Testosterone Levels. Saturated fat and cholesterol increase testosterone production. Both are heavily present in the egg yolk. Testosterone levels help build muscle, which is something that almost everyone could use more of, especially as we age (even you ladies!).

Further Evidence?

I used to eat two or three whole eggs daily, then switched to two whole eggs and two eggs whites, then four whole eggs a day, and now sometimes I eat up to six or eight whole eggs in a day. My current blood work is nearly perfect, according to my physician.

Adam Bornstein over at Livestrong.com recently did his own 'Eggsperiment' and after adding three whole eggs to his diet daily for three months, his blood work showed a small decrease in bad blood cholesterol (LDL), a rise in good blood cholesterol (HDL) and a decrease in body fat percentage (13 per cent to 12 per cent). Sure, he was already healthy before starting this experiment, but the addition of eggs made him healthier than ever before. It's pretty cool stuff.

Still concerned about your cholesterol?

If you have high cholesterol, eggs are far from your biggest worry. Personally, I'd actually suggest adding eggs to your diet, but in addition to the following:

- Lose Fat. People with high cholesterol usually have excess body fat. How to lose fat? Read on...

- Exercise. This will make you lose fat and improve your health.

- Eat Lean. No more junk food, soda, trans fat or refined sugars. If you can strike these "foods" from your diet, you will be absolutely astounded with the results.

- Drink Green Tea and Coffee. The antioxidants in green tea keep your LDL particles in check, preventing blockages in arteries. Green tea and coffee can also boost your metabolism, leading to increased fat loss.

In conclusion, eggs are magnificent. They are delicious, satisfying, full of vitamins and minerals, and of the highest quality protein in the world. Eggs will make you stronger, healthier and better looking (probably). Eat them every day. Thank me later.

5 Simple Ways to Lose Fat

2013-03-25T23:32:47-04:00

There are many "Top 5" lists out there, but this list contains five simple habits that anyone can change with the right motivation. For anyone looking to burn a little extra fat, try implementing at least one of these strategies in your life. If you can eventually manage to incorporate all five, you'll be extremely pleased with the results!

1) Avoid simple sugars

Sugar spikes your insulin and sends you into fat-storing mode. The only beneficial time to consume sugar is immediately following a weight-training workout, when your body can selectively shuttle the nutrients to your starving muscles. Avoiding sugar is quite difficult in our society, but here are a few bonus strategies to help you win the battle:

- When grocery shopping, try to stick to the perimeter of the store. When you go down the aisles you find sugar-laden, processed junk food. Stay on the perimeter, where you find fresh produce and healthy protein sources.
- Pack lunches and healthy snacks to avoid buying fast food and using vending machines at work.
- Use spices instead of sauces; most spices are metabolism-boosters themselves, so it's a fat-burning double-whammy if you make the switch!
- Finally, the best way to avoid sugar in your diet...

2) Don't consume liquid calories

Removing juice and soda from your diet will make an enormous difference in your body composition. I recommend eliminating "diet" drinks as well, as artificial sweeteners have shown to spike insulin levels just like sugar, leading to fat storage and weight gain. If you can remove all alcohol as well, you'll be amazed by the results. Although there are some nutritious beverages out there with health benefits (red wine and milk to name a couple), if the goal is fat and weight-loss, stick to water! And on that note...

3) Drink lots of cold water

Water is the most critical component to keeping our bodies functioning at a healthy level. The average person should drink at least 2 litres of water every day, and the amount can go up to 3 or 4 litres depending on activity level. Cold water has shown to boost metabolism, as the body has to heat the liquid before using it. It's a small but simple weight-loss strategy. Buy a high-quality water bottle and have it with you at all times -- you'll drink it if it's there! If you're the type to prefer drinking from a straw, make sure you buy a bottle with a straw, or keep a supply handy -- you've got to set yourself up for success!

BONUS: Coffee and green tea are also excellent fat-loss weapons; just drink them straight without milk, cream or sugar!

4) Eat veggies with every meal

Not only are vegetables full of important vitamins and minerals, but they are also full of fibre, leading to a sense of satiety earlier in a meal. Eat your vegetables, and you won't have room for those sugary or starchy carbs that pack on the pounds! To get the most out of your vegetables, choose fresh produce that was grown locally -- vegetables that have traveled long distances lose nutrients en route and are often sprayed with harmful chemicals, further depleting the product of it's glory If you can't get any locally-grown produce, don't be afraid of frozen vegetables! Most frozen vegetables are snap frozen right after being picked, preserving their nutrients. Steaming is the best way to ensure that frozen vegetables don't leach nutrients in the cooking process. Finally...

5) Move more, eat less

Ah, the simplicity of arithmetic. If you consume less calories than you burn, you will lose weight. I know that this can be hard to wrap your head around, but think it through. More exercise + less calories = look better, feel better, be healthier. Make an effort to take the stairs, go for a walk at lunch, or prioritize getting to the gym above other activities. Eliminate one nutrient-poor, calorie-dense serving from your day- yep, this means junk food. It can be as simple as eating one less cookie, saying no to that morning doughnut, or even just eliminating the sugar and cream in your morning coffee! Small changes can go a long way!

BONUS: Before you go and jump on a treadmill, I must tell you that lifting weight will almost surely help you lose more fat and look better than cardio alone ever will. An ideal program will involve both aspects, but if you only have time for one, hit the weights! I'll elaborate on this in a future post, but for now, just move more and eat less!

There you have it. A useful, practical list of five habits you can change if you're serious about losing some fat and improving your health and body composition. As we are creatures of habit, I do not recommend trying to implement all five changes at once. Too much change too soon will increase the chances of you going back to your old ways. Try changing one habit at a time. If you have 2 weeks of success with one habit, start implementing another. If you can keep both going for an additional 2 weeks, try another. The key is to move at a reasonable pace for your mentality and lifestyle. You didn't pack on your extra body fat in a few weeks, nor will you lose it all in such a short period of time. Be cognizant that weight-loss is a gradual process, believe in your efforts, and eventually you'll see undeniable results.

Good luck, and don't hesitate to reach out to me if you have any specific questions!

How to Eat Right With a Hectic Schedule

2013-03-22T17:37:48-04:00

I travel a lot, both professionally and personally, and although it is definitely more challenging to eat healthy on the road, it is far from impossible. Travel makes it easy for us to make excuses about our diets, but where there's a will, there's a way! Here are some tips to help you execute your nutritional plan, regardless of your schedule.

Have a plan

A little foresight can go a long way. If you know that you're going to be stuck in a car, on a bus or on a plane (and let's be honest, we almost always have a pretty big heads-up if we're going to be travelling), planning ahead will save you from deviating too far from your typical diet. Here are a few key tips to setting yourself up for success:

- Make a grocery list with your travel plans in mind; what is nutritious and easy to eat on the road? Fruit, veggies, nuts, cheese, eggs (hard-boiled, obviously), milk, dried/cured meats, etc. Ensure that you have ample containers and/or resealable bags as well!

- Chop up veggies as soon as you get home from the grocery store. Not only will this make for a healthy and convenient snack when you're at home, but it simplifies the process of packing a lunch or snacks for travel. I even do this with cheese so that I have easily-accessible and acceptable portion sizes to snack on or to take on-the-go.

- Hard boil 6-12 eggs and keep them in the fridge. Eggs are essentially the perfect food and having them readily available will make everything in your life amazing. This is an overstatement, but seriously, eggs are incredible.

- Wake up 10 minutes early, even if you have no reason to. I always seem to forget something in the mornings (or something new pops up that I didn't plan for), so it's nice to have some leeway when I'm getting ready to hit the road. This additional 10 minutes can be the difference between packing proper supplies and eating fast food, making this short period of time quite valuable.

- Invest in a durable water bottle. I've had the same Nalgene for almost a decade now, and I take this thing everywhere. It's an extension of my being. A good water bottle will ensure that you are always well-hydrated and will keep your metabolism firing on all cylinders.

- Set aside time weekly to prepare meals for the rest of the week. Sunday is typically the best day for this. Take the afternoon to make a list, do your shopping, and prepare your food for the week. This doesn't have to be an OCD-thing, but taking a few hours to prepare a few things (as per the tips above) will save you loads of time in the following days and will keep you from making dietary excuses. If this once-a-week ritual seems too daunting, plan to wake up a bit earlier every day to give yourself time to prepare foods/snacks for the remainder of the day.

- Invest in a blender, some shaker bottles, and a protein powder supplement. Whole foods should compose the majority of your diet, but a quick protein shake can really come in handy! Shakes allow you to be creative as well -- blend up your favourite fruit, berries, vegetables, nuts, oils, oats, etc. and create a delicious super shake. It's quick, easy, and healthy -- you just have to be prepared with the right equipment!

- If you travel a lot, supplements will make your life a lot easier. Protein powder, meal-replacement powder, a greens supplement, fish oil capsules, etc. are ideal for those of us that are constantly on the road. Protein bars and pre-prepared protein/meal-replacement drinks can also be good, but most are filled with too much sugar, artificial sweeteners or low-cost fillers that won't do your body any favours.

Think outside the box

Just because restaurants exist does not mean that you have to eat at them when you are on the road. Grocery stores (and even good convenience stores) sell a wider selection of food than most restaurants, and you can pick and choose exactly what you want, all for a lower price. It might not be as sexy to grab a piece of fruit, a carton of milk and a quarter rotisserie chicken from the grocery store, but it will be better for both your wallet and your body. It always disappoints me when I walk into a service station on the highway and people are lined up for the various fast food options, when they could easily walk into the convenience store and get a healthier meal for less money. It doesn't make sense.

Bonus tip: Keep napkins and a few utensils in the glove compartment of your car. Prevent yourself from making excuses by eliminating small obstacles!

Even at restaurants, you can make good decisions

It's always nice to have your food prepared for you, but people use restaurants as an excuse to eat like crap. Don't get me wrong -- when I'm on vacation or out for a nice dinner, I throw my inhibitions to the wind and indulge myself. We all need a break from the usual. But if you're on the road for business and trying to stick to a plan, it is easier than you think to eat out and still adhere to your diet. Most fast food places now offer salads as a healthier alternative -- just be careful with the dressing! Other restaurants offer main protein dishes with steamed vegetables as a side option. As unsexy as they are, Swiss Chalet and Subway are my two staples when I'm on the road. All-white quarter chicken and steamed vegetables, hold the roll; Oven-roasted chicken breast salad with double meat, extra hot peppers, grated cheese, no dressing. Both options are delicious and nutritious, and don't force me to deviate from my diet at all.

It's also quite easy to eat out in most big chain restaurants or small-town diners. Many places even have "healthy" food options on the menu (be wary of these though, as restaurants can label whatever they want as "healthy"). As a rule of thumb, either order a salad (preferably spinach) with chicken breast and dressing on the side, or grab whatever sort of grilled meat they offer (sauce always on the side) and have it come with veggies or a salad. You may even have to ask for double the protein and veggies if the portion sizes are too small (most places unfortunately serve very large carbohydrate servings with significantly smaller helpings of protein and veggies). Just remember: Although restaurants have set menus, the customer is king, and most places will make whatever adjustments necessary to satisfy a paying customer. Politely ask questions and explain your needs; you'll be surprised how easy it is to get what you want!

At the end of the day it comes down to what is more important for you: your unique health and lifestyle goals, or saving a few minutes and just taking what society lays out for you. Let them have their fast food, I say, and eat it too. We'll be the ones looking great, feeling great, and banking our sick days for vacation!

Happy travels!

Why You're Getting Nowhere at the Gym and How to Fix it

2013-03-13T08:17:20-04:00

I often hear people complaining that they go to the gym but never see any results. The gym isn't a magical place where you can go and achieve results by osmosis -- trust me, I've tried -- but some people seem to treat it this way. Although everyone is different, here are some key factors explaining why you aren't seeing the results you want:

Too many isolation exercises

Isolation exercises, or exercises working one specific muscle group, should really be saved for accessory work at the end of workouts. Whether you are looking to get stronger or burn more fat, your first exercise(s) should be multi-articulated, or exercises that work multiple large muscle groups. For lower body, think about squat and deadlift variations. For upper body, think about bench press, overhead press and pull-up variations. You aren't doing yourself any favours by going to the gym and immediately hopping on the leg extension machine. Not comfortable with these more challenging compound exercises? Ask one of the personal trainers for assistance -- this is what they are there for!

Lack of variety

I constantly see the same people doing the same exercises at the gym. It's OK to have your favourite exercises (it's a GREAT thing to enjoy any kind of exercise, and you should use this as motivation to get to the gym!), but if you do the same thing every time at the gym, your body will never adapt. Make an effort to try new exercises, or at the very least, switch up your set and repetition scheme -- if you typically do 3 sets of 12 repetitions, the next time at the gym do 4 sets of 8, and the next time do 5 sets of 6 (with the corresponding increase in weight of course, but I'll get to that in a bit). If you see someone at the gym doing an exercise you don't know, don't hesitate to stop and ask them about it. Or again, ask personal trainers for some suggestions, and ask them how to show you proper form -- it's their job!

Too much cardio, not enough weights

Cardio is great -- I will never bash any kind of physical activity -- but running 5k every day isn't going to get your very far (mind the pun). In my opinion, there are only three reasons to do cardio:

You LOVE it

You are trying to burn excess calories

You are training for a race/sport

Regardless of your reason, you should have weights in your workout regime as well. Steady-state cardio will burn calories, but if you add weight training into the mix, you'll see big results. Weight training builds muscle. Muscle burns fat. Therefore, more weight training can lead increased fat loss.

Not lifting heavy enough

This goes hand-in-hand with the comment about a lack of variety. I find that women have the hardest time with this concept, as they are afraid that lifting heavy weights will give them chest hair and make them look like a wrestler from the WWE. Ladies, if you stay away from steroids, weights will be the best thing that ever happened to you. Lifting heavy doesn't have to be done with every exercise, but again, you need to introduce your body to a new stimulus if you want it to adapt (and in turn, see results). As a rule of thumb, and especially for your first, multi-articulated exercise(s), you should use a weight that is close to what you can maximally lift. If your goal is to do 4 sets of 6 repetitions, use a weight that you can lift no more than 8 times before failure, while maintaining proper form. This may take some trial and error to figure out, but you'll definitely be introducing a new stimulus as you do this as well, so don't be shy! If your heart rate isn't elevated and your muscles aren't getting tired, you likely aren't lifting heavy enough.

Poor diet

I was guilty of this for years. I would go to the gym and push myself, but I never thought about the importance of refuelling my body. Without the proper macronutrients and vitamins and minerals, your muscles cannot recover properly, and the work you did at the gym will go to waste. Lifting weight tears your muscles apart, and it's your nutrition that rebuilds them bigger and stronger. Make sure to consume carbs and protein immediately following your workout and make an effort to eat high-quality food on a regular basis. If you're finding it hard to eat right because of a hectic schedule, supplementation should not be overlooked.

Too much chit-chat

I understand that the gym can be a social place for many people, but if your primary objective is to change your body, your workout program should come first and your social life should come second. Taking too much time between sets can be extremely counter-productive and limit the efficiency of your workout. Strength training (lifting near-maximal weight for low reps) requires more recovery time between sets, but most workouts require less than 2 minutes of rest between sets. If you're going to chat, try to do it between exercises, not sets, but always keep your priorities in mind.

Poor recovery

As I mentioned above, eating low-quality foods or not eating enough will be extremely detrimental to the recovery process post-workout. Aside from diet, excessive stress, poor sleeping patterns, and other lifestyle factors such as alcohol abuse are equally (if not more) problematic. Exercising can help mask the negative effects of these aspects of life (which is sometimes the goal for people at the gym), but if you intend to see your body adapt and progress, a healthy diet, sleeping pattern and lifestyle are paramount.

Not thinking on your own

We aren't all experts, but exercising isn't brain surgery. Using common sense and listening to your body can go a long way. Asking an expert is also a simple thing to do. If you're not seeing the results you expect, ask yourself the following questions: How is my diet? Am I really pushing myself at the gym or am I just going through the motions? Do I have enough variety in my program? Don't be afraid to make a change and try something new, your body will thank you!

There are countless explanations for why people fail to see results at the gym, but if you tackle the issues above, I'm sure you'll see a huge difference. For more information on increasing the quality of your time at the gym, don't hesitate to send me an email: fitinafatworld@gmail.com.

Happy lifting!